Nutrition

3 Nuts That Are Great For You

Nuts can be a little confusing—they are full of fat and calories, but most ‘healthy diet’ guidelines recommend that we eat them to stay lean and healthy. The key is that they are loaded with the right fats and nutrients, which our bodies need.

Aside from being so tasty, nuts can actually lower bad cholesterol, and lower your risk of diseases, even cancer. These nuts aren’t the most popular in India, so we thought we’d introduce them to you!

Pecans

Although a little less popular in India, pecan nuts are low in calories (200 per serving), and supply you with fiber and over 19 vitamins and minerals. They are also renowned for their antioxidant property.

Plus, they’re really tasty in desserts like the classic pecan pie!

Pistachios

Praised as a nutrient-packed powerhouse, pistachios are rich in vitamin B6, copper and manganese. A Harvard study showed that eating nuts like pistachios can help you live longer. Another thing that makes pistachios good for you is that shelling them takes a while, which ensures that you don’t overeat .

Hazelnuts

These add a great flavour to everything from main course dishes to desserts, and are rich in fiber, copper, magnesium, vitamin E and thiamin. They help reduce dangerous LDL cholesterol. Proanthocyanidins, found in hazelnuts, have anti-inflammatory properties.

Say hello to these nuts, and goodbye to bad cholesterol and diseases!

References:

https://www.livestrong.com/slideshow/1009507-9-healthiest-nuts-that-may-live-longer/

4 Bachelor-Friendly Healthy Breakfast Recipes

Recent news has made us all well aware that a nutritious breakfast is the key to a healthy life. However, what stops most of us is that these ‘super-healthy’ recipes always seem so hard to get right.

Well, these 4 recipes definitely aren’t hard. And they’re healthy too.

Recipe #1: Non-Sweet Oats And Egg

Instead of the usual milk & sugar combo, cook oats with salt, pepper and spices of your choice. Top this off with a tasty poached egg or omelette with some cheese on the side.

Healthy and easy, all in one.

crunchy flakes with blueberries and various yogurts for healthy breakfast

Recipe #2: Quinoa-Enriched Fruit Salad

Fruit bowls are healthy and tasty, and you can add an extra dose of nutrition by adding quinoa grains. For flavor, add some honey and lime juice.

Recipe 3: Yogurt And Berry Powershake

Blend some frozen berries with Greek yogurt and a drink of your choice (coconut water, milk or a juice you like). You can freeze this overnight and thaw/blend it whenever you feel like having a refreshing, health-boosting drink.

Tip: you can use other frozen fruits like bananas instead of berries.

Recipe 4: Banana Nut Butter Chia Seed Toast

Like peanut butter toast sandwiches? Pack some more nutrition into them with half a sliced banana and sprinkle some super-healthy chia seeds over this.

All of these breakfasts are a great choice if you live alone, and need a quick, easy and yet healthy breakfast every day!

References:

https://greatist.com/health/healthy-fast-breakfast-recipes

http://www.goodhousekeeping.com/food-recipes/easy/g871/quick-breakfasts/?slide=3

How To Stop Eating Junk Food

Have you ever planned to eat better and get healthy, only to fail at the sight of potato chips in your friend’s hands? Junk food has a mysterious hold on all of us, doesn’t it?

Not anymore: here are 5 simple ways of getting rid of this familiar addiction!

Method #1: Load Up On Proteins

By getting more protein into your diet, you can curb your appetite. Proteins tend to make you feel fuller faster, and help you feel full longer.

Method #2: Don’t Get (Too) Hungry

It’s not a good idea to starve yourself, if you later end up eating more because you feel ‘extra’ hungry. To make sure you don’t get too hungry, try to eat regular meals and have healthy snacks available all the time.

Method #3: Keep Stress Away

When you are stressed, you tend to eat more. Also, you produce more cortisol, the hormone that is responsible for belly fat storage. This is especially true of women.

Take a break or two, and listen to some soothing music if your daily stress gets to you.

Method #4: Get Some Sleep

Sleep deprivation and irregular sleeping habits can mess with hormone production in your body, causing you to feel hungry when you really aren’t. Counter this by regularly getting sleep.

Method #5: Drink More Water

Often, we confuse our thirst for hunger and end up eating too much. If you drink a glass of water, you’ll know if it was real hunger or thirst. This way, you won’t eat more than you need too.

Using these simple methods, you can keep junk food addiction at bay. Stay healthier and eat right with ease!

References:

https://www.healthline.com/nutrition/11-ways-to-stop-food-cravings

5 Reasons To Eat Chocolate Every Day!

One more reason to indulge in some tasty, tasty chocolate would be great, wouldn’t it?

Well, how about 5 great reasons you should eat chocolate every day? That’s right, read on to learn how and why eating chocolate is great for your health!

It Helps With Weight Loss

In a recent clinical study conducted by the University of California, adults who eat chocolate regularly actually had a lower BMI than those who didn’t!

It Could Help With Aging

The element cocoa flavanol in chocolate has been shown by recent studies to be helpful in reversing age-related cognitive issues.

It Can Relieve Stress

A study put people in stressful situations like speaking to groups and job interviews. When people were given some dark chocolate to eat, they were less stressed than the others in the study.

It Keeps Your Heart Healthy

Australian studies have shown that eating dark chocolate can relieve symptoms of hypertension, which is good news for your heart.

It Can Help You Exercise

Dark chocolate can help you improve mitochondrial function, which boosts your energy and your capacity for working out.

5 great reasons for one very tasty treat for every day!

References:

https://www.mindbodygreen.com/0-23004/9-reasons-to-eat-more-chocolate-today-and-every-day.html

Women’s Day | Women’s Health

On the 8th of this month, we celebrate International Women’s Day, a commemoration of the women’s rights movement and a celebration of womanhood.

This set of simple tips is written for women, and is a collection of great tips on keeping yourself… well, fit and healthy!

Water, Water, Water

Water is an indispensable part of our lives; it simply has no equal when it comes to hydration and replenishing fluids in your body.

It’s Diet And Exercise, Not One Or The Other

Don’t pick one of the two, and ignore the other completely. The key to health is a combination of a healthy diet and regular exercise. If you mess this up; it’s okay. Simply start your diet-and-exercise again.

Don’t Completely Avoid Any Food Group

Make sure your diet includes lean proteins, calcium and healthy grains. Also add 1 fruit or vegetable per meal.

Checkups: Twice A Year

Make sure you visit your doctor once every 6 to 8 months, and get a full body health checkup done. Women-specific tests include pelvic exams, breast exams, and pap smears.

Break Your Fast Well

Think skipping breakfast is a good idea? Think again. Skipping breakfast is mostly never a good idea; eat fresh, organic food and stay away from processed foods.

Hit The Gym

Weights and lifting exercises aren’t just for men. With strength training, you can build some healthy muscle mass. Plus, lifting just puts you in a great mood; try it to find out!

Breathe!

Do this with a conscious approach: inhale, hold your breath, and then slowly release it, all the while focusing on what you’re doing. Repeat ten times to relax, unwind and freshen your mind.

Make Sure Finances Are In Good Shape

You might think what finance is doing in a piece about health and fitness; well-maintained finances ensure that you feel secure, unhassled, and in control of body and mind.

Successful business man with piggy bank holding thumbs up in office

There you go! This 8th of March, embrace health and fitness with these 8 simple tips, trick and methods. And happy women’s day in advance!

References:

https://www.womenfitness.net/top10/womens-day-special/

Green Tea or Black Tea? Which one is better for you?

It is fascinating to know that both green and black tea are extracted from the same plant, though the process of extraction of both the teas may not be similar.

In the case of green tea, their processing levels are lower while black tea undergoes a whole process of oxidation by fermentation.

Let’s begin with green tea and the whole range of benefits it offers.

Green tea is an antioxidant that helps fight cancer
It is extremely beneficial for weight loss
It is good for the skin and also increases immunity
According to a study by National Cancer Institute, green tea helps prevent Alzheimer’s disease.

Now you might be curious about what black tea offers:

It enhances blood flow to the brain
It helps elevate energy level
It enhances focus and concentration
It helps prevent Parkinson’s disease (a progressive movement disorder).

Both types of tea make a healthful choice which is very good for the human body. It is always recommended, no matter which tea you favour, it must be consumed in moderation. You can limit your tea intake to 4-5 servings daily.

References-

https://www.livestrong.com/article/512652-are-there-any-negative-reasons-not-to-drink-green-tea/

https://www.thespruce.com/black-tea-or-green-tea-which-is-healthier-4058865

5 Great Reasons To Eat Spicy Food

Spicy Indian food gets a bad rap: we see so many jokes about it on TV. But every Indian cook worth his/her salt knows that it’s about the best kind of food there is!

But there’s more to spicy food than tastiness. Eating masala-packed goodies actually gives you a host of health benefits. Read on to see what these are, and you’ll have more reasons to reach for that spice rack everyday!

Reason #1: They Boost Metabolism

Most spices have the ability to raise your metabolic resting state. Turmeric, a common ingredient in so many of our recipes, has actually been known to suppress fat tissue growth!

Reason #2: Spicy Food Is A Micro-Workout

Did you know that, just by eating spicy food can actually help you burn calories. Thermogenic (heat-generating) properties of chillies can burn calories for up to 20 minutes after a meal.

Reason #3: Fights Cancer

Capsaicin, a component of chillies, actually helps your body fight cancerous cells. Turmeric is also known to slow the spread of cancer, and reduce cancerous tumors.

Reason 4: Improves Heart Health

Studies have repeatedly proven how cultures that eat a lot of spicy food (like ours) tend to have lower heart attacks and strokes. This may be because capsaicin (see reason 3) can reduce the effects of LDL, a bad cholesterol.

Reason #5: You’ll Feel Good

Even as you’re eating delicious spicy food, your body produces higher quantities of feel-good hormones like serotonin. No wonder your mood is so good when you eat some delightful biryani!

That wraps it up, 5 absolutely great reasons why you should keep eating finger-licking, lip-snacking spicy food. Just exercise common sense with the quantities, and you’ll reap the benefits alone.

References:

https://www.self.com/story/5-healthy-benefits-of-eating-s

https://www.healthline.com/health/five-reasons-to-eat-spicy-foods#2

Understanding Cooking Oil Options

Every self-respecting Indian cook knows gingelly and sunflower oil. But aside from coconut oil, we don’t really know much about the other oil types that are gaining popularity these days.

That’s what this simple, easy-to-read guide is: a short intro to the so-called ‘new’ types of cooking oil you’ll find in supermarkets today.

1: Light Olive Oil

Also called ‘pure’ or ‘regular’ olive oil, this suits cooking better than the more popular extra virgin olive oil. With a high smoke point of about 240˚C, it suits high-heat cooking. If someone tells you that olive oil isn’t great for cooking, you can tell them that light olive oil actually is!

2: Canola Oil

Made by pressing and crushing seeds from the rapeseed plant, canola oil is practically identical to vegetable oil in usage (sautéeing and frying), flavor and color (neutral) and smoke point (204˚C).

3: Refined Corn Oil

It’s great for frying, with a smoke point of 232˚C. Refined corn oil has a neutral flavor, and is commonly used in commercial establishments because it’s available for a cheap price.

4: Grapeseed Oil

This light green oil is popular among chefs, because it works well with other flavors, and has a high smoke point of 215˚C.

Get familiar with these new flavors, and you can bring a host of variety into your kitchen today!

References:

https://www.bonappetit.com/test-kitchen/ingredients/article/types-of-cooking-oil

https://www.quora.com/Which-oil-is-best-for-Indian-cooking

The Basics Of A Keto Diet

So you’ve finally gotten curious about how exactly to go on a ketogenic diet, also known as the low-carb, high-fat diet OR you’ve already decided to get started on this, one of the fastest ways to lose weight.

Either way, here are the bare essentials of the keto diet, and how to get started on it.

How The Keto Diet Works

With a normal (not keto) diet, your body relies on glucose for energy, while the fat gets accumulated. On a keto diet, you push your body into a survival state called ‘ketosis’ by starving it of glucose, by avoiding carbs.

This releases ketones, which are formed in the liver by the breakdown of fats in your body. This is how people lose weight so fast on the keto diet.

The Benefits

Aside from the main benefit (weight loss), you also cut down unsightly visceral fat around your tummy. As a bonus, your blood sugar levels get controlled. You will also become more energetic, focused, and won’t feel hungry so often as proteins and fats are pretty filling.

You’ll also see blood pressure and cholesterol levels drop significantly. Your insulin levels also reduce, which is how the keto diet has helped a number of prediabetic people and diabetes stage II sufferers get cured completely.

What To Eat

If you’re a vegetarian, eat loads of leafy greens like kale and spinach. Vegetables that are grown above ground are a good bet, such as broccoli, cauliflower, etc. Most nuts are fine, even good for this diet. As far as fruits go, stick to avocados and berries alone. High fat dairy is good too, such as cheese, cream and butter.

What’s great about the keto diet is that high-fat dressings, saturated fats, and coconut oil are all allowed.

As for drinks, water, tea and coffee are all okay. Ideally, do not use sweeteners.

What To Avoid

No vegetables that grow below ground, such as potatoes and carrots. Also avoid all forms of sugar (candy, grainy white sugar, syrups, honey, etc.). Most fruits, atypically for a diet, are off the table.

Another big no-no, especially for us Indians who are used to them: grains. No rice, no wheat, corn or even cereals! And no juice either.

The Side Effects

Common side effects of an unsupervised keto diet can include:

Cramps—fix by including more fluids, and salt, in your diet
Constipation—drink more fluids
Reduced physical performance—this is only temporary, during the initial stages of the keto

How To Start The Keto Diet

There is no specific process. You start by simply changing what you eat; that’s literally it.

References:

https://www.ruled.me/guide-keto-diet/

https://www.dietdoctor.com/low-carb/keto

5 Healthy Breakfast Foods That Aren’t On Typical Indian Tables, But Should Be!

Starting your day off right is a great way to make sure it’s a good one. A healthy, tasty breakfast is the best way to do it.

These 5 healthy dishes are a great choice, and popular throughout the world. You won’t find them among our daily fare of dosas, upmas and kichdis, but these healthy Western breakfast items can give their Indian counterparts a run for their money!

Eggs

Your daily source of healthy proteins and vital vitamin D. Plus, the whole concern about their high cholesterol content has been proven unfounded. Try them scrambled, boiled, in an omelette, or try something fancy like Eggs Benedict!

Oats

An item that actually reduces cholesterol as you eat it. Need more reasons oats are healthy? Try rich in Omega-3 fatty acids, potassium and folate.

Grapefruit

The dieter’s choice. If you’re trying to lose weight, grapefruit for breakfast is one of your best options. It burns fat, improves blood sugar and insulin levels, and has antioxidant properties.

Flaxseed

As little as two teaspoonfuls of flaxseed can give you all the healthy Omega-3s your body needs. It is also rich in fiber and lignan, which helps fight breast cancer.

Strawberries

As high in antioxidants as they are low in calories, strawberries also contain folic acid, fiber, and your daily dose of vitamin C.

Add all of these to your breakfast arsenal, and you’ll enjoy variety, some great flavors, and—most importantly—some great healthy ingredients!

References:

http://www.health.com/health/gallery/0,,20676415,00.html

http://www.eatthis.com/best-breakfast-foods-for-your-weight-loss-diet/

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