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How To Make Healthy “Fat” Choices?
For decades, “fat” was the most shunned word in the dietary lexicon. From people looking to lose weight to bodybuilders working to build muscle, and everyone else ran a mile on hearing the term, “fat.” But, did you know that fats are an essential part of a healthy diet? But, the catch here is that – not all fats are good. The smart strategy here is to identify the good ones from the “bad apple” fats. Include the correct portions of good, natural fats in your diet, to reap all the benefits of this most misunderstood diet staple. First Things First, What Role Does Fat Play In Your Body? Fat is a major source of fuel. In other words, it provides a lot of calories and is the main way you store energy in your body. You need to include fats in your diet to carry certain nutrients to the cells-like Vitamin A, D, K (fat-soluble) and other antioxidants like beta-carotene, and lycopene. Fat plays a key role in giving structure to your ce
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Microgreens - Add these wonderful little veggies to your diet
What are microgreens? Microgreens, tiny versions of leafy vegetables and herbs. They are in between sprouts and a baby green. They have been described as healthier than full-sized greens. They are also more expensive. Microgreens, also called “vegetable confetti”, are grown in a similar way to regular vegetables and other plants. But they are harvested when the plant is no taller than 5cm, which takes about 1-3 weeks from when the seeds are sown. Source of concentrated nutrients We all know greens are rich in minerals which are necessary for different functions in the body. Sufficient minerals can help lessen your risk for cancer, risk of stroke, and improve your energy. Microgreens are clearly more nutrient dense, meaning typically they are more concentrated sources of vitamins and minerals. And like the full sized versions, microgreens are equally low in calories. New flavours to experiment with Microgreens can be considered as herbs, and the leafy ve
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How To Add A Variety Leafy Greens To Your Diet
Love ‘em or hate ‘em, you know they are wonderful for your health. Have greens in some form at least twice a day and keep the doctor away. Why are greens an absolute must for your health? Bored with the same old spinach or methi and want to try something new? Check out this article to know more. What are greens? The edible leaves of various plants like spinach, herbs like dhania and methi or leaves of vegetables like radish, beetroot, cauliflower etc all fall under the category of leafy greens. Do you know about the wonder pigment chlorophyll? Greens get their colour from a natural pigment called chlorophyll. Did you know the protein hemoglobin in our blood which gives it the red colour and chlorophyll have a very similar chemical structure? The green of chlorophyll aids the red of blood bringing us super health. Why eat greens? GREENS FOR NATURAL WATER - Greens are high in water content. Also being full of fibre, they prevent constipation and keep all
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How to Simplify Eating Vegetable Salads In Busy Routine?
Yes, we all know salads are good for health. However well intentioned we may be, life happens and we find it difficult to keep up with our salad intake. In this article, we simplify the art of salad making and putting together simple yet tasty salads for everyday of the week. Read on to know more. We hope you read our post on why raw food is important! If you are still feeling stuck, let's get you started with veggie salads. Salads have that versatility to be a full-blown meal, the humility to stay as a side dish and the peppiness to be served as a snack! It is quick, easy and way healthier to prepare a salad than to cook a pot of food. But the truth is, no matter how good our intentions are to keep our diet healthier, in the constant tussle between the steamy pot and the colourful bowl of crunchy salad, the latter loses. If you have ever given a thought to it, you would realize that this failure has more to do with the pictures and ideas we invoke when we hear ‘salad&rs
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Ways To Prevent Obesity & Diabetes In Kids
India is home to about 97,700 children with type 1 diabetes mellitus. (Says a study published in the Indian Journal of Endocrinology and Metabolism) About 5% of children and adolescents, between 5 years and 19 years are overweight. Almost one in 10 children, between 5 years to 9 years, are pre-diabetic. (Indian government's Comprehensive National Nutrition Survey released in Oct 2019) Depression and anxiety amongst kids and teens are increasing at an alarming rate. These statistics are grim, but they are the reality that our kids are living. Childhood obesity and diabetes are ‘Lifestyle Disorders', which means that they are the result of a wrong lifestyle. Poor dietary and living habits are wreaking havoc on our kids' health. What Does It Mean? Obese kids are at higher risk of hypertension, osteoarthritis, high cholesterol, Type 2 diabetes, heart diseases, respiratory problems, emotional distu
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How To Get The Best From Pulses, Beans & Legumes
Pulses and beans form a significant portion of plant-based nutrition. Compared to any other culture,we Indians have done wonders in making them a well-integrated part of our staple diet. However,these days this naturally grown food is altered from the time it pops out of the soil till it reaches our plate. Also, we are mostly eating them in the same cooked way. But there is a lot that you can do.Read on to know more. Collectively termed legumes, pulses and beans include: Beans such as chholey (chickpeas), rajma (kidney beans), lobia (raungi or black eyed beans),black chana, dried peas, etc. All types of dals such as red lentils, yellow moong, green moong, tur daal, chana daal, etc. Aim for wholesome nutrition Pulses and beans must be consumed in their whole and unaltered form to derive the maximum nutritional benefit. Whole means in its most natural state - free from processing, polishing, additives or any other measure to refine them. These days super markets flood
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This is How Much Fruit Your Kids' Breakfast Should Have
As per the circadian rhythm of the body, having fruits till noon time is most conducive for good health. Shifting the breakfast habit of kids to only having fruits can be difficult as they may be used to a cooked breakfast. As a mother, school schedule and break timings can also add to the challenge to balance these factors. Here is my account of the type and quantity of fruits I provide to keep them satiated. What is the best breakfast for kids? Kids need to also start their day with the food that comes predigested in nature - fruits. Read more about the importance of fruits here. Practicalities of shifting to a fruit breakfast Many parents have asked me regarding a fruit breakfast for school going kids. They believe that they become hungry and they are deprived of the option of eating again at school. My kids are aged 13 and 10. I started doing portion regulation with fruits and a cooked breakfast together for my kids. I would increase the portion of fruits every week
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How To Select Fruits, Vegetables & Grains For Healthy Body & Mind
Though there is a lot of food produce available to us at many places around; more than at any previous point in human history; yet, many a time we end up buying them without much exploring and research. But by choosing the ‘right' produce, we can make the healthy and wholesome living we desire a daily reality. The path to good food starts with selecting the right produce, the ‘right' way and from the ‘right' place; and it doesn't have to be expensive! Produce refers to Grains (including millets,lentils), Vegetables, Fruits, Nuts, Seeds, and Spices, – all of which comprise the basic food groups. In the present day, what to eat is increasingly becoming an important question to ask oneself. But it is far more important and necessary to check ‘behind the scenes' of what's cooking. The recipe to good food starts with how wholesome the produce, which then becomes the ingredient are, how they got made and fr
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This is Why You Should Eat Raw For Better Health
Raw food is food cooked by the Sun and not by us! Eating fruits, veggies, nuts, and seeds in raw form retains the powerful enzymes, nutrients, and antioxidants contained in them. Raw food is also easy to digest and leaves no acidic residue. Read on to know more about the benefits of eating raw foods. Raw food is food that hasn't been cooked. Fruits, veggies, nuts & seeds, sprouts are a few examples of raw foods. Why eat raw? Here are a few reasons to eat raw foods: Alkaline - Foods should add to our alkaline reserve when consumed. Raw foods are very high on this quotient. Easy to digest and assimilate - Cooked foods place an extra burden on the digestive organs. Raw foods are easier to digest & assimilate. Nutrient-rich - When we add a wide variety of raw foods in our diet, we get all of the carbohydrates, protein, fat, vitamins & minerals in the best possible combinations, just as nature meant it to be. Aid digestion: Raw foods are rich in enzyme
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The Nutty Dilemma - How to Eat Nuts to Get The Best Out of Them
Are you nuts about nuts? Love munching on them but not sure if they cause weight gain or high cholesterol as they are high in calories? What about how to eat them – roasted, peeled, raw, soaked? This article on nuts cuts through the confusion and gives you practical tips. Read on to find all about munching on these power stores. Adding nuts to your diet is an excellent way to satiate mid-morning or sometimes late evening hunger pangs. Whether you munch on a fistful of plain nuts or sprinkle them as toppings for salads, soups, curries and desserts – including nuts in your meal can do great wonders to your diet. These tiny powerhouses by Mother Nature are full of nutrients, nourishing minerals, unsaturated fats (the good kind of fats), and natural fibre – nuts are indeed. After all, nuts and seeds have nutrients to grow an entire plant. However, most people are afraid to consume nuts because they think that nuts are fattening, due to their high calorific value.
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Choose The Best Salt For Your Family's Health
Sendha namak, sea salt, kala namak, kosher salt, low sodium salt and many more options are available in the market these days. Too much salt is not good for health, but is one type of salt better than the other? In this article, we explore some of these options for their origin and impact on our body. We try to simplify the choice of salt by looking at it from our health lens. Read below to know more. 1. What is salt? Salt is a mineral compound, primarily comprising of sodium and chloride. It is found in abundance in nature – in seawater and rock deposits. 2. How is salt produced? Salt is extracted from seawater or rock deposits in three different ways: Solar Evaporation – In this process, seawater is fed into artificial salt ponds. Water is separated by the natural evaporation method and the left behind salt is harvested. This is sea salt. Rock Salt Mining – The dry salt present in salt bearing rocks is extracted through mining methods and machin
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Healthy and Fun Snacking
Snacking is a very emotional habit of living and eating. When we snack on processed food, we gain unnecessary weight and also create health issues. Here are some fun ways to snack healthy and increase health benefits. 1. Fruits - Clean your body toxins with natural juices of fruits. Prefer to eat a whole fruit and always start your breakfast with fruits. 2. Vegetable Sticks - Cut vegetables like Radish, Carrot, Cucumber in sticks and enjoy it with a homemade whole food plant-based dip. Increase your digestion power with the alkaline residue of vegetables. 3. Peanuts - Enjoy the healthy benefits of MUFA ( Monounsaturated fatty acids) in Peanuts, they control the cholesterol levels of the body. 4. Nuts - Snacking on nuts like Almonds, Cashew, Pistachio, Walnuts increase the immunity of the body and helps in boosting of metabolism. 5. Channa - A healthy snack for all ages, Roasted Channa nourishes body with manganese, copper, phosphorus and iron. 6. Makhana - Also kno
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Do You Know White Sugar Is Not A Natural Food Item?
Our body needs sugar to fuel us but the processed white sugar food found in most processed products today is harmful. It can cause food addictions, tooth decay, obesity, pancreas fatigue etc . Did you know that sugar also hides behind different names? Then how do we satisfy our sweet tooth? Do we need sugar? Every cell in our body needs sugar to create energy to survive. This sugar is not the commonly consumed refined white sugar, it is the naturally existing sugar we get from the foods we eat. Fruits are the most natural form of sugar. Vegetables, cereals, pulses, etc have carbohydrates that are broken down by the body into sugar. You don't need to eat sugar to get sugar!! Sugar is not good for health You know sugar is not good for your health….but do you know why? We know a few reasons….do you think you know any more? Sugar has no nutrition. The heat & chemical process employed in sugar refinery kills vitamins & separate
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How Aesthetics of Food Impact Our Eating Habits
A transition of any kind is not easy and when it comes to changing your eating habits its well more difficult than anything else. If you are someone who had been looking for a change in what's being served on your plate but have been struggling to find a reason or a season for that change to occur, here are few simple steps to begin with! Human Psychology is quite intriguing and pleasantly surprising at times. Though there are no fixed rules and regulations on how a human mind would perceive and project things, still some studies have proven facts that are true for a larger population. With so much rise in awareness of human consciousness, we all know that we are energy bodies. We see, smell, and perceive information and then put our knowledge into action. Research by many renowned psychologists, to quote, Mr. Charles Spence from Oxford University, proved that what we eat, how we eat and how much we eat, depends upon, the plating, the lighting, the music, and most import
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Do You Need To Eat Oil To Get Oil?
Are refined oils like sunflower, rice bran oils etc actually as healthy as advertised? Refining of oils is a chemical process that makes the oils unhealthy and can cause many diseases like high blood pressure, heart disease, etc. You can still cook your favourite dishes oil-free while keeping the flavor and your health intact. Learn more about the different kinds of oil and how to get healthy fat in your diet. The oil we use for everyday cooking in our home is extracted from seeds & nuts. Sunflower oil from sunflower seeds, mustard oil from mustard seeds, groundnut oil from peanuts, almond oil from almonds, til oil from sesame seeds, so on & so forth. These nuts & seeds in their natural form are rich in nutrition – fats, protein, fibre, vitamins & minerals. But how much of these nutrients we get from their oil depends on the way in which the oil is extracted. Refined oil Refined oil is commonly used in our day-to-day cooking. It is made by applying a l
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COCONUT - THE WONDER FOOD
Call it a nut, or a fruit, coconut is one of the most versatile fruits nature has gifted us. Every part of this wonderful fruit is consumed by humans in some or the other form. It heals, provides nourishment, enhances health, even its shell, and fiber are used for multiple purposes. Interesting Fact - Did you know that coconut water's electrolyte balance is similar to human blood plasma! It is a complete and perfect food package, as its flesh provides a high-calorie food and its water is drinkable in its natural state. The inedible fiber can be turned into a rope, brushes, mattress, and a lot more. The hard shell of coconut can be burnt to get charcoal, or used in making mosquito coils. What is the origin of this fruit and its significance in our lives, what are the benefits of eating it, and what are the different ways of consuming it? Read on to know the answers to all of these questions. History & Cultural Relevance The cultivation of coconut originated in t
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Mono-Fruit Breakfast | The Healthiest Way to Start Your Day
Eating one fruit for breakfast, is a perfect way to start your day. Does the idea seem daunting to you food lovers? Think about it. It is not just the most nutritious way but also the easiest one that fits our busy mornings. No hassle to decide what to cook, no time spent cooking in the morning, and nature's healthy food to get you going as the most energizing start for your busy day! Mono-fruit breakfasts are not a fad diet. It is the most natural way to begin our day, the way nature intended it. Know all about why it is beneficial for you and how to go about it in this article. Why Fruits? Humans are frugivores, i.e., fruits are our natural foods. Our bodies are designed to eat fruits in raw form. Our trichromatic vision, sense of smell, and taste buds are drawn to the sweet taste of fruit. Our forefathers knew that fruits are the ones easiest to digest among all food groups and hence advocated a diet of phala-ahaar - A period of fasting, cleansing, and spiritual
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4 Ways To Make Your Child Love Green Vegetables
Does your child turn up his nose at the sight of greens? Are mealtimes a constant struggle to get him to eat his greens? A few tricks mixed together with a good dose of patience can do the job. Read on to see if you can try some of these ideas in your home. Greens - palak, chaulai, methi, dhania, mint, bok choy, celery, mustard (sarson), bathua, radish leaves, carrot leaves, basil, curry leaves, etc. Leafy green vegetables are powerhouses of nutrition. Rich in several vitamins and minerals they should form an essential part of an everyday staple diet. However, children are naturally attracted to sweet tastes and may dislike greens because they taste a little bitter or in their words ‘yucky'. Maybe your kid is a green ninja gobbling up all your green creations with gusto! In any case, adding more variety calls for innovation from your part. 1) Buying Involve your kids in shopping for greens. Make it a fun activity. If they feel involved in buying decisions, ther
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3 GOOD REASONS TO QUIT MILK & DAIRY
Despite so much scientific evidence and globally acknowledged changes there is hardly any awareness about consumption of milk. As a health coach I constantly face questions about milk. Many people get shocked when I ask them to give up dairy or at least stop daily consumption. One question comes persistently, “Our forefathers drank milk and led healthy lives. Then why should we give up drinking milk? Let's examine the Milk Question with more depth. 1. NATURE's DESIGN Milk serves a very important purpose in mammals (the species to which Humans belong). When the child is born it is not fully developed and cannot hunt or forage for its own food. It doesn't have the physiology or the digestive system to eat food. It needs 3 things: Nourishment (for survival and growth) Immunity (to adapt to the external environment and pathogens ) Brain development (for overall health) Milk is required
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Is Your Cookware Toxic?
We choose our food carefully to stay healthy but do we give equal attention to our cookware? Many types of cookware can poison our food and leave residual toxins in our body. Most of these toxins are metallic in nature and dangerous for our health. This article throws light on cookware toxicity, how it affects us and how to avoid it. How are cookwares making our food toxic? Our lovely and often carefully chosen pots and pans are a culprit of leaching toxins into our food. A lot of them are made from aluminum, ceramic, have Teflon, PTFE, or other coatings. Studies have shown that these metals are harmful. While getting heated with our food, they release injurious substances into it which we consume. These substances find their way into our bloodstream and digestive system. Some of these toxins, if ingested in small quantities, get eliminated from our body through stools and urine. However, frequent cooking into wrong cookware causes repeated exposure to harmful toxins,
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