Page Heading Secondary Text

BEAT THE BLOAT

All post by shwetabansal

2018-12-20



BEAT THE BLOAT WITH HEALTHY TIPS 
Bloating is a condition in which you feel excessive gas, distension, increased pressure in abdomen along with a bloated stomach. Any disturbance in the movement of muscles in the digestive tract can also cause bloating.
 There is nothing worse than waking up in the morning to a stomach that feels bloated. 
Here are some ways to beat the bloat:-
 Add probiotics
 Bursting with live and friendly bacteria your gut loves, probiotics help with digestion and reduce abdominal bloating. Probiotics can help restore the bacterial balance. Probiotics are in foods such as yogurt, kefir, traditional buttermilk and sauerkraut. 
Sip on warm lemon water 
A mug of hot lemon water in the morning wakes up your digestive system and helps get things moving.  Lemons, being a natural diuretic helps to de-bloat your stomach & flush out toxins and retention from your body. 
Sip on herbal teas
 Have a cup of de-bloating herbal teas in between your meals. Some of the herbal teas are peppermint tea, chamomile tea, ginger tea, fennel tea. 
Chew your food and eat slow 
Stomach bloating could be caused by the way you eat. Eating too quickly can cause air to be trapped in your system. Chewing thoroughly is the first step of healthy digestion. It prevents gas & bloating. 
Get more active throughout your day 
Be active to beat bloating. Even a quick ten-minute walk can relieve bloating. Exercise helps gas pass through the digestive tract more quickly, so you feel better faster. This would also facilitate your bowel movement. Try some abdominal exercises to stimulate digestive tract
Snack on tropical fruits 
Snack on pineapple & papaya. These delicious fruits contain enzymes like bromelain and papain which act as powerful de-bloaters. These fruits aid digestion and help break down proteins in your GI system.
Cut down on salt
Too much of salt consumption is said to aggravate the water retention in your stomach, which contributes to bloating. Keep your sodium intake to a minimum and opt for fresh foods rater tan processed. Add flavor to your dishes wit natural herbs and spices likes oregano, garlic, basil, rosemary, cilantro, etc. 
Final word 
Your lifestyle can effect bloating. Exercise and healthy diet can all help to reduce bloating quickly, and simple lifestyle changes can prevent it from reoccurring.


Page Heading Secondary Text

ANTIOXIDANTS FOODS YOU SHOULD INCLUDE IN YOUR DIET

All post by shwetabansal

2018-09-16



What are antioxidants?
Antioxidants are substances that may protect cells in your body from free radical damage that can occur from exposure to certain chemicals, smoking, pollution, radiation, and as a byproduct of normal metabolism. Antioxidants can be found as vitamins, minerals or phytochemicals (special plant compounds).
Antioxidants are protective compounds that assist the body in its daily fight against pollution and helps it detox as well as de-stress. Consuming foods rich in antioxidants may be good for your heart health and may also help to lower your risk of infections and some forms of cancer.

Fortify Yourself Against Pollution by Including These Antioxidant Rich Foods in Your Diet:-

1.   Berries
Berries like strawberries, blueberries and raspberries are high in antioxidants such as anthocyanins, which may protect cells from free radical damage. Include these berries in your oatmeal, smoothies.


   











2. Bell Peppers
Bell peppers contain many healthy antioxidants, including capsanthin, violaxanthin, lutein, quercetin and luteolin. These plant compounds are associated with many health benefits. Bell peppers are also rich in vitamin A, C & E. Add all different bell in your soups, salads.
























3.   Kidney Beans
This may surprise you, but beans are actually really high in antioxidants. These special beans are loaded with manganese and act as antioxidants. The free radicals in the mitochondria are reduced by the antioxidant defense. You can relish your favorite rajma rice & can include kidney beans in your soups as well.












 
4. Barley    
Barley contains antioxidant phytonutrients known as lignans. Lignans are correlated with lower incidences of cancer and heart disease because they are helpful in reducing inflammation and fighting the toll that aging can have on the body. Grains like barley are soaked and sprouted the antioxidant levels increase. Moreover, they become more digestible and it is easier for the body to absorb their nutrients. You can include barley in the form of barley water, barley khichdi, barley soup & barley chapatti.



















5. Spinach
Young, tender spinach leaves are delicious raw or cooked. The dark green leaves contain many valuable nutrients, especially the antioxidant carotenoids, lutein and zeaxanthin. Carotenoids protect the eyes from damage, and may reduce the risks of cataracts and age-related mascular degeneration. Spinach is also packed with numerous phytochemicals such as Quercetin. Quercetin has anti-inflammatory properties and may reduce the risks of heart disease and some cancers. You can make spinach omelette, spinach soup.














6.   Tomatoes
Tomatoes are packed with three types of antioxidants – Lycopene, Vitamin C and Vitamin A. Zea-xanthin is another flavonoid compound present abundantly in tomatoes. Cook tomatoes to get most of lycopene. Add tomatoes in your diet in the form of juice, soups or salads.























7.   Broccoli
Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C, plus the flavonoids necessary for vitamin C to recycle effectively. Also concentrated in broccoli are the carotenoids lutein, zeaxanthin and beta-carotene, other powerful antioxidants. Add broccoli in your salads & soups.

 



















8.   Almonds
Tasty and nutritious, almonds are packed with antioxidants, Vitamin E.   A one-ounce serving of almonds contains about the same amount of antioxidants as a serving of broccoli. Love the crunchy taste of almonds? Enjoy them in desserts or savor them alone. You can soak them in water overnight so you can eat them the next morning.


 













9.   Apples
An apple a day keeps the doctor away. Apples are rich in important antioxidants & flavonoids. Apples contain a variety of phytochemicals, including quercetin, catechin, phloridzin and chlorogenic acid. The skin of apple contains the majority of the quercetin, as well as other beneficial antioxidants. Always eat an apple wit skin to reap its benefits.














10.    Beetroot
Betalains, the pigment which gives beetroot its color, is a potent antioxidant. Beets contain a high concentration of antioxidants & polyphenols that protects from the harmful effects of free radicals. Beets are also rich in vitamin C & beta- carotene. Beet greens are rich in lutein, an antioxidant that boost eye health. Include beets in your salads, soups, smoothies or juices.






















Final word:-
Boost up your antioxidants intake by including fruits & vegetables, nuts & seeds in your diet to reap the various health benefits. 


Page Heading Secondary Text

TIPS TO OVERCOME PCOS

All post by shwetabansal

2018-09-22



Polycystic Ovarian Syndrome is often caused by small cysts growing on the ovaries. Although harmless, these cysts lead to hormone imbalances, and those living with PCOS may notice several unwanted side effects.
Dramatic changes can be achieved during conditions of health disorders just by following a better lifestyle. For those with PCOS condition you have a solution here with these tips that can dramatically impact your PCOS condition. Read ON!

1.   It’s all about whole foods
Whole foods are free from artificial sugars, hormones, and preservatives. These foods are as close to their natural, unprocessed state as possible. Fruits, vegetables, whole grains, and legumes are whole foods that you can add to your diet.

2.   Aim for anti-inflammatory
Adding anti-inflammatory foods to your diet can help ease your symptoms. Olive oil, tomatoes, leafy greens, green tea, herbs & spices, seeds and nuts all fight inflammation.

3.   Focus on foods with omega 3 fatty acids
Omega-3 supplements can decrease androgen levels in women with PCOS. Include foods rich in omega 3 such as chia seeds, flaxseeds, fish oil, walnuts, spinach, kale, etc.

4.   Balance carb and protein intake.
Carbohydrates and protein both impact your energy and hormone levels. Eating protein stimulates your body to produce insulin. Unprocessed, high-carb foods can improve insulin sensitivity. Instead of trying a low-carb diet, focus on getting enough healthy protein. Plant-based protein sources, such as nuts, legumes, and whole grains, are best. Choose unrefined carbs such as barley, brown rice, buckwheat etc.

5.   Fit exercise into your daily routine.
It is especially important for women with PCOS to fit some form of exercise into their daily routine. Whether it is a 20-minute walk, playing outside with your kids, or going to a Pilates class, exercise has proven to boost metabolism and burn calories which helps to control insulin levels and, in turn, results in weight loss.

6.   Relax & take proper sleep.
Women with PCOS are more prone towards experiencing depression and mood swings. Quality sleep & stress free life is extremely important to manage hormonal imbalance in PCOS. PCOS can take a toll on your emotional well-being, so take a bubble bath, watch an old movie, practice yoga, meditation or do something else that you really enjoy doing. It can make the biggest difference in how you feel on the inside.
 
FINAL WORDS:
PCOS is an incredibly complex condition. But if you want to start the change, you can do so by changing a little bit about your lifestyle.
Eating the right foods and avoiding certain ingredients may help you manage your symptoms. A nourishing diet & active lifestyle can help regulate your hormones and your menstrual cycle.
 
 


Page Heading Secondary Text

Get more pulses into your diet

All post by shwetabansal

2018-10-05



Pulses: A nutritious Powerhouse!

Pulses (Dals) are very commonly used in the Indian cuisine. Dal is the backbone of the Indian meal and definitely has a good deal of protein. Dal has several benefits including the fact that it is nutritious, tasty, and adds a perfect accompaniment to most meals. No Indian meal is complete without a steaming hot bowl of dal. Apart from the general health benefits of dals, each type of dal has its own set of nutritional values. So it is advisable to have a mix of all these dals in your diet.
Not only are they a good low-fat source of protein, minerals (such as iron and zinc) and B-vitamins such as folate, their high fibre content can help lower bad cholesterol levels (LDL) and decrease the risk of heart disease and type 2 diabetes.

Here are a few pulses (dals) along with their benefits to add to your plate:

1.     Green mong dal
Moong dal is an excellent source of protein, fibre, antioxidants and phytonutrients. One bowl of cooked green gram is not more than a 100 calories. Not only does it protect you from diseases but also improves your hair and skin. Mung beans are a high source of nutrients including: manganese, potassium, magnesium, folate, copper, iron, zinc and various B vitamins. Sprouted mung beans contain fewer calories but have more antioxidants and amino acids.

2.     Masoor dal
Whole Masoor (Red Lentils) is one of the small and good source of cholesterol-lowering fiber from a list of Indian dals. They are a powerhouse of protein and rich in vitamin B1 and folic acid. Masoor dal is also rich in Vitamin B6, zinc, iron, vitamin E, vitamin C, copper which all helps in weight loss, improving digestion, boosting immunity.

3.     Chana dal
Also known as Bengal gram dal, Chana Dal is very nutritious & the richest source of dietary protein. Bengal gram has good amount of iron, sodium, selenium and small amount of copper zinc and manganese. They are also a very good source of folic acid and fiber. Chana Dal is also a delight for a diabetic as it has low Glycemic Index and this controls the rise of sugar level of the body. Also, it is low in fat and rich in fibres.

4.     Chickpea
Chickpeas or garbanzo beans are a powerhouse of nutrients, packed with plant-based protein which helps prevent diabetes and aid in weight loss.   Chickpeas are high in protein and dietary fibre, are a good source of potassium, vitamin C and folate, and are cholesterol free. The minerals such as iron, calcium, and zinc present in chickpeas contribute to maintaining healthy bones and teeth. Due to their high-fibre content, they also help prevent constipation and promote a healthy digestive tract.

5.     Lobia
From its magical cholesterol-lowering properties to being diabetic friendly as well as promoting weight loss, lobia (cowpea or black eyed peas) a super bean with a bevy of health benefits. It contains almost all essential vitamins and minerals including vitamin A, B1, B2, B3, B5, B6, C, folic acid, iron, potassium, magnesium, calcium, selenium, sodium, zinc, copper, phosphorus, etc. Additionally, cowpeas are beneficial for our skin and hair too.

FINAL WORD:
Pulses are a good source of protein, fiber and essential nutrients, making them a healthy addition to your diet. So the next time you are worried about not being able to indulge in a nutritious and well balanced diet, don’t! Remember it’s as simple as including two servings in a day of your favourite dal along with roti or rice and vegetables to be one step closer to a healthier you!
 


Page Heading Secondary Text

SMART WAYS TO STAY IN SHAPE THIS DIWALI CARD PARTY

All post by shwetabansal

2018-10-21



SMART WAYS TO STAY IN SHAPE THIS DIWALI CARD PARTY

It’s that time of the year all over again! Diwali being around the corner- time for fun & festivities is back! Especially for those attending late night card parties.
A sudden shock to both normal meals and regular sleep patterns comes from late night parties binge-eating, tanking up on alcohol and lack of exercise. From the card parties which flag off the season, to the endless array of snacks and sweets we eat, Diwali is definitely the time when we tend to lose track of our eating, drinking, and fitness habits.
While the joy of the upcoming festivities fills you with anticipation and excitement, does your worry of weight gain dull that sparkle in your eye? Worry not, because we’re here to help you sail through the season worry free.

So sit back, relax and read on to know how you can make this Diwali, a healthy one.

1.      Start your day right
Start your day with body cleansing lemon ginger water! A simple yet powerful detox will help you get rid of toxins and boost your immune system.

2.      Healthy breakfast is must
Have a healthy breakfast to ensure high energy throughout the day. This means you do not start indulging in the Diwali sweets and snacks early on in the morning. Include fruits, veggies, healthy fats, and certain protein sources to replenish all the nutrients your body lost the night before. 

3.      Stay hydrated
Drink a minimum of 3 liters of water per day. It keeps you hydrated. Not only does water flush out the toxins of the body, it also helps during hangovers for after those late nights. Instead of having coffee and tea, the more sensible choices would be lemon water, coconut water, green tea, buttermilk, detox waters, or fresh vegetable juice. It will help you avoid calorie uptake.

4.      It’s all about portion control
You do not want to play spoilsport at Diwali parties or even in your home. It is also a good idea to keep your plate size small. But, instead of binging, take a few bites of all the sweets ad savories that are special around this time of the year.
 
5.      Be a mindful eater
While you are indulging your senses and palate, just be mindful of the number of drinks and quantity of food and snacks you are consuming. Do not add aerated drinks and packaged fruit juices to your drinks. Go for grilled and barbequed snacks, stay away from anything fried, keep carbs and sweets intake to the minimal. And learn to say ‘No’ when you know you are done
.
6.      Flush out toxins with fruits and vegetables
Throughout your day, add 2-3 servings of fruits & 3-4 servings of vegetables. Drink a glass of vegetable juice. Vegetable juice will boost your livers ability to cleanse you of last night damage.
 
7.      Don’t Leave on empty stomach
Eating before you drink can activate the release of leptin hormone before you get any alcohol into your system. A full stomach slows down the rate at which alcohol is absorbed into the blood. Don’t reach for foods high in fat, though. Snack on some protein before you go out, or eat a high-protein meal before relaxing on the couch with a glass of wine.

8.      Drink in moderation
Limiting yourself to two drinks in one sitting distances you from this threshold without ruining the fun. Excess alcohol not only causes dehydration, gives you a hangover and makes you look tired, but it also increases the risk of accidents on the auspicious day.

9.      Drink water before, during and after your drinks
Make a point to have a glass of water between each drink. A drink of water for every drink of alcohol can help with moderation and preventing a hangover. Alcohol is a diuretic, which means it will cause us to become dehydrated. But, if we drink plenty of water before drinking, this will keep us from feeling thirsty and prompt us to drink slowly.

10.  Don’t compromise on exercise
During festive season exercise is the one thing to stick to no matter how busy you may be. Yes, you’d find lesser time to exercise. But even a 20 minute run could go a long way in helping you manage your weight during the season. Even if you are not able to hit the gym, climb stairs, do skipping or walk more. Meditate at least 5 mins towards the end of your workout to keep yourself stress free.

Final word:
These quick and easy tips will keep your fitness level in check and you will not have to shy away from any indulges this Diwali!


Page Heading Secondary Text

Stay Energized This Karwa Chauth With Healthy Tips

All post by shwetabansal

2018-10-25



MAKE THIS KARVACHAUTH SPECIAL 
BE HUMBLE TO YOUR HEALTH THIS KARVACHAUTH 
 
Karwa chauth is finally around the corner. It’s an annual day festival celebrated by married women by fasting right from sunrise to moon-rise for the safety and longevity of their husbands.
This festival indeed is full of joy and happiness but the associated problems which the women faces after a long one day fast are of concern. Nausea, vomiting, headache, dizziness, etc. are some most common problems seen during or after the fast.
But this karwa chauth, it’s time to bother less as with the right kind of food, the day is sure to pass with ease.

In order to make your karvachauth fast less painful and to stay energised let’s gear up for the Karva Chauth with the following tips.
 
BEFORE SUNRISE 
SARGI
Eat light food so that you do not feel lousy and lethargic all through the day. In the morning while you have sargi, try and avoid very sugary foods. If it is must, have only a bit to taste or so. The principle is that sweet foods tend to aggravate hunger later in the day, therefore, avoid those hunger pangs by avoiding too much sweet. Homemade paneer is a healthy option as it is high in protein and will therefore fill you up for longer.
 
SARGI should include
Ø Nuts: - They are energy reservoirs these are necessary as it keeps you energised for the entire day. But keep a watch on the amount and do not over eat them
Ø Milk and Milk products: - They are rich in proteins and will give you an instant dose of energy and are perfect to help you pass the day without feeling hunger pangs. Include paneer or curd
Ø Sugar: - There should be a limit to sugar intake as having it too much in the morning meal might make you sluggish throughout the day.
Ø Consume water:- Drink around 3-4 glasses of waters that you don’t feel dehydrated or feel week after the whole day .Drinking water will relieve you of fatigue and help in digestion of food.
Ø Consume Fruits: - Eat good amount of fruits, especially pomegranates as they will provide the nutrients to the body and help you combat the health problems. 
 
 
AFTER MOONRISE  
Ø Fast should be broken gradually with sips of water or juice to rejuvenate yourself. 
Ø Avoid consuming tea or coffee immediately after breaking the fast 
Ø Consume a healthy protein rich meal so that it provides you with a boost of energy.
Ø Take yogurt having some probiotic rich scoop of yogurt will definitely soothe your stomach after the whole day of fasting. The good bacteria, protein and Ca content makes this dairy product a wonder food and your definitive go to consumable after the tiring day.
Ø Say no to fried food. Don’t add bad fats and empty calories to your body. Eating oily food on an empty stomach will only worsen your gastric and acidity problem.
Ø Since you have managed to flush out toxins from your body through the detoxifying fasting process, don’t add unnecessary calorie density to your palate.
Ø Eat slowly and chew properly.Dont eat in a rush. It can cause indigestion. 
Ø Avoid heavy meals the next day as well, giving time to your digestive system to restore normalcy.
 
BE A BUSY BEE
Keep yourself busy to avoid hunger pangs. Indulging yourself in some of your favourite activity helps you avoid the feeling of hunger the whole day. Also do not indulge in heavy household work as it may increase your hunger. Spend time in watching movies, your favourite serials
You can also have a spa session to relax yourself and enjoy your time. 
 
ENJOY AND OBSERVE THIS FAST FOR LOVE IN THE HEALTHIEST WAY POSSIBLE. EAT HEALTHY AND LIVE A HAPPY LIFE
I pray and hope everyone has a fulfilled karwa chauth and this karwa chauth adds more harmony, understanding and love into the marriage.   
 


Page Heading Secondary Text

5 Reasons To Make Spinach A Part Of Your Diet

All post by shwetabansal

2018-12-16



Spinach: nutritious Powerhouse!
There are foods, then there are super foods and then there’s spinach. Spinach is the perfect way to green-up your winter menu. When you were a kid, your mom told you spinach was good for you. When is Mom ever wrong?  When it comes to nutrient-density, this leafy green vegetable is difficult to beat. Although spinach is very low in calories, it is loaded with beneficial nutrients. Spinach is loaded with nutrients, vitamins, and minerals. It is a great source of vitamin K, E, C, B2 and A, iron, calcium, zinc, manganese, magnesium, selenium, copper, phosphorous, protein, fiber and folate which are essential for good health.

It’s no really one of the health benefits of spinach but the dark green leaves with a crunch in them. Yes, that’s a bonus.
Here are five reasons to make spinach a part of your diet:

1.    boosts bone health
Spinach supplies a high amount of essential bone-building vitamin K. This along with the calcium, vitamin A and magnesium in spinach is essential to maintain healthy bones.

2.    protects your heart
Spinach is a really great heart-healthy food. Spinach has just about everything your heart needs, including plenty of omega-3 fatty acids, antioxidants, potassium, B vitamins, and fiber. Spinach is particularly rich in the water-soluble B vitamin called folate. Folate is important for building and maintaining healthy cells, especially healthy red blood cells needed for heart health.

3.   It keeps your skin & hair healthy
Like many leafy green vegetables, spinach is loaded with potent antioxidants. Spinach contains vitamins A, B, C and E, potassium, calcium, iron, magnesium and omega-3 fatty acids which promote healthy skin & hair. So, if you want to have shinning skin & hair, then have your share of spinach.

4.   It promotes weight loss
Looking to shed those extra kilos? Spinach, the humble green veggie may help you in your weight loss journey. Low in calories and packed with the goodness of vitamins and minerals, spinach contains high content of fibre and water, which can help facilitate weight loss. What’s even better is spinach tricks your body into feeling full, helping with portion control and reducing your temptation to snack after meals.

5.  It detoxify your body
Green leafy veggies like spinach is the backbone for any detox. Regular consumption of spinach can boost the function of kidney and colon in removing toxins from your body since spinach leaves have chlorophyll. Spinach is alkaline in nature and an alkaline body is better at battling bad bacteria, yeast and keeping cravings at bay. The phytonutrients found in spinach can help detoxify the body and support liver function.

Bottom line
With the load of nutrients packed in it, including spinach in regular everyday meals can protect and improve health and keep one looking and feeling young. You can enjoy spinach not only in food but drinks as well. Mix it with fruits or other vegetables to make a smoothie and enjoy the fresh, healthy drink.


Page Heading Secondary Text

How You Can Maintain Your Health This Winters?

All post by shwetabansal

2018-11-28



How You Can Maintain Your Health This Winters?
With shorter days and colder weather, finding the motivation to stay healthy and fit can be difficult. Chilly winter weather affects more than just your wardrobe and heating bill. Your body also experiences changes in energy levels, metabolism and even food prefer.
While the winter season might increase the risk for weather-related injury, the biggest risk to our overall health is a lack of attention to diet and exercise routines. Sticking to a healthy diet won’t only prevent you from picking up winter illnesses, but it can help maintain your immune system to better protect you.

Here are some winter tips to show you how to stay healthy and fit during winter’s colder months:

1.     Drink more water
Staying hydrated doesn’t just quench your thirst, it also helps regulate body temperature and is essential to the function of cells, tissues and organs. Cold weather and dry winds make your skin extremely dry. Staying hydrated helps in maintaining your body moisture and prevents dryness. Drinking plenty of water helps our body to digest food easily during the winters. Drink at least 12-15 glasses of water every day.

2.     Boost your immunity with spices
Cold weather suppresses your immune system which leaves you vulnerable to viruses and infections. Spices are known for its medicinal properties and all you have to do is add spices to your meals and soups. Some of spices you must add to boost your immunity are turmeric, garlic, black pepper, cardamom, clove, cinnamon, etc. Everyday drink turmeric milk at night to fight of your cold & cough.

3.     Eat more winter fruits & vegetables
From seasonal vegetables to hearty soups, stay nourished this winter. Top up your immune system by eating antioxidant-containing fruit and vegetables that are important in ensuring you’re getting healthy nutrients. Spinach, kale, Swiss chard, squash, carrots, beetroot, turnip and oranges are all delicious during the winter. Incorporate these items in the form of salads & soups into your regular winter diet.

4.     Nuts & Seeds are must for winters
Seeds and nuts have nutrients that the body requires during winters, as its cold outside, so taking these seeds and nuts will keep your body warm and healthy too. Nuts & seeds are rich in heart-friendly mono- and polyunsaturated fats which are beneficial to the human body. You can also start your day with some hot meals, adding nuts & seeds to the meal. Take them and protect yourself from the winter dryness of the skin, cold, cracked heels, chapped lips, etc. Some of the nuts and seeds you can consume this winter are flaxseeds, walnuts, almonds, groundnuts, pumpkin seeds, etc.

5.     Sip on herbal teas
As the cold weather settles in, there is nothing like a hot cup of herbal tea to take winter’s edge off. Herbal teas have long been considered warriors in the battle against bad health. Ginger, tulsi, mint, even pepper and cinnamon are all extremely healthy, landing a strong upper cut against illness of any kind. Herbal teas are not actually teas (hence they have no caffeine), but rather a decoction or infusion of herbs and spices.

6.     Get some sunshine
As the days grow shorter and cooler and we’re less likely to be outside, we are getting dramatically less day-to-day sun, which can affect our health and our mood. Just 10-15 minutes a day will give your body the message to make more vitamin D, and it’s likely to boost your bone health too.

7.     Don’t skip workout
Cold weather equals lethargy. Save electricity and an expanding waistline by heating your body up naturally with a workout. Regular exercise strengthens your immune system so it can fight off bacterial and viral infections. This becomes particularly important in winter when colds and flu rear their ugly heads. Go for a 20 mins walk outside, practice indoor exercises & yoga to stay this winters

Bottom Line
Don’t let the convergence of chilly weather, short days and flu season get you down. Try changing the way you eat and drink to combat the winter blues with these easy ideas to give you more energy from morning to night.


Page Heading Secondary Text

Benefits of Haldi Doodh: A Pinch of Good Health

All post by shwetabansal

2018-12-16



Benefits of Haldi Doodh: A Pinch of Good Health

From curing cough and cold to relieving joint pain, drinking turmeric milk can help you in many ways

Turmeric is not just a quintessential spice in curries, but it has a plethora of health benefits too. Packed with anti-inflammatory properties; this generations-old-spice is a natural antiseptic and anti-bacterial agent, which is why it is excellent to have it with milk. What makes turmeric so special and beneficial to human health is the presence of a chemical compound known as curcumin. Turmeric is loaded with essential minerals, including magnesium, potassium and calcium. It is also an excellent source of fiber, vitamin B6 and zinc.





















Let’s have a look at the health benefits of the warm health drink.

1.     Fights cold & cough
Curcumin, the main compound present in turmeric has excellent anti-inflammatory, antiseptic, antibacterial and antioxidant properties. Milk with turmeric is considered the best remedy for cold & cough due to its medicinal properties.

2.     Detoxifies the liver
Good old turmeric milk is extremely important to eliminate the harmful toxins that you consume in this chemically-laden world. Turmeric milk is a natural liver detoxifier and blood purifier that boosts liver function. It supports the liver and cleanses the lymphatic system.

3.     Strengthens bones & treats arthritis
Turmeric milk is a great source of calcium hence promotes bone health. Turmeric and curcumin can help in reducing pain and stiffness occurring in arthritis. In case of osteoarthritis, curcumin can help with pain and also prevents loss of cartilage and bone tissue. People suffering from arthritis are advised to take turmeric milk on a daily basis.

4.     Promotes weight loss
The compounds present in the turmeric help your body in breaking down the fat cells, thus letting you lose weight quickly. It prevents the accumulation of fat in the body and speeds up fat loss. Yes, turmeric milk can also help you in losing weight. It also provides you great energy that helps you have a better workout session.  
 
5.     Induces better sleep
Warm turmeric milk produces tryptophan, an amino acid which induces a peaceful sleep. Serotonin and melatonin in milk, combined with turmeric’s ability to reduce stress will relax your body and help you to fall asleep easier. Drinking a warm glass of this concoction an hour before bed can help you get much better sleep.

Recipe of Turmeric Milk
Ø Boil milk and water in 1:1 ratio.
Ø Add a pinch of turmeric, nutmeg, black pepper and ginger powder and few strands of saffron.
Ø Simmer till its reduces to half its quantity
Ø Add jaggery or honey as per taste

       Bottom Line
An all-rounder herb – a piece of turmeric when crushed and consumed with milk can do wonders for the body and the mind. If you have never tried turmeric milk, this blog should give you a few reasons to try it out. Regular consumption of this milk not only improves your health, but it also enhances your natural beauty by taking care of your skin at the same time.
 
 


Page Heading Secondary Text

5 winter super foods to stock up on for better health this winter

All post by shwetabansal

2018-12-20



5 winter superfoods to stock up on for better health this winter
During the winter months as the weather gets chilly and the nights draw in we often start to crave more comforting foods, but this doesn’t have to mean unhealthy. Superfood’ is the name given to a food that has strong nutritional qualities that you can only benefit from if you eat the food in its entirety. In the case of winter superfoods, it is their vitamin C, antioxidant and unsaturated fat contents known to help boost immunity and fight infection that places them in the superfood category.

Aim to include following superfoods in your diet each day to give your body the immune boost it needs to get you through the chilly months.

1.     Pomegranate - Healthy dose of antioxidants










Pomegranates are rich in vitamin C and also contain folate, vitamin K and potassium. This superfood is packed with antioxidants, such as tannins, flavonoids, polyphenols, and anthocyanins, which will help keep you strong and healthy during the winter months. Pomegranates are rich in high fiber content help fight cardiovascular diseases. You can add this fruit to yogurt, smoothies and salads. You can also snack on the seeds.

2.     Oatmeal - Low GI food
















Oatmeal is much more than just a convenient breakfast food; it also provides nutrients that are essential during winter. Oatmeal is high in zinc and soluble fiber known as beta-glucan; the type of fibre known to help reduce blood cholesterol levels. Oats also have one of the lowest GI’s of all grains. Protein-packed, full of fiber and low on fat, oats are designed to boost your energy levels durin winters.

3.   Eggs – Powerhouse of nutrients



















Eggs are a powerhouse of energy and are also rich in proteins and vitamins which help in keeping the body warm. Enriched with vitamins B12 and riboflavin (vitamin B2), egg is also a good source of the fat-soluble vitamins A and D and provides some vitamin E. At only 70 calories per egg, this superfood is an excellent addition to a low-calorie diet.

4.   Sweet Potato -  Super nutritious

















Loaded with nutrients and low in calories, sweet potato is the go-to food for winters. Although they have higher sugar content than your regular potato, but its nutritional value is way higher. Rich in potassium, vitamin A and fiber, sweet potato can boost your immunity, cure constipation and lower inflammation. Sweet potato is also great source of Vitamin D, Magnesium and Iron.

5.   Oranges – Loaded with vitamin C










Oranges are mostly available during winters and are a must add to your diet. Loaded with vitamin C and anthocyanins, they keep the skin smooth as well as our heart healthy. They protect us from cold and flu. Oranges are also a good source of fibre, B vitamins, vitamin A, calcium and potassium. It’s full of powerful antioxidants and protects our cell from damage.

Bottom Line
Boost your immunity, crank up your energy and revitalize your hair and skin when you add some of these superfoods to your plate. Try boosting your nutrient intake by including these winter foods that are particularly high in vitamins, minerals. 


Page Heading Secondary Text

7 Reasons To Make Jowar Flour A Part Of Your Diet

All post by shwetabansal

2018-12-25



7 Reasons To Make Jowar Flour A Part Of Your Diet
Jowar is an ancient grain and one of the five top cereal crops in the world. Jowar, or Sorghum, is a nutritious grain that can keep you healthy. This gluten-free grain is a powerhouse of vitamins, minerals and other essential nutrients such as calcium, fiber, iron, phosphorus, thiamin, and protein. Jowar is loaded with antioxidants that work towards keeping cancer and other diseases at bay. The easiest way to incorporate this millet in your diet is through rotis.
Here are a few reasons why you must include jowar in your daily diet to help you lose weight, improve digestion, and enhance overall health:-

1.      Gluten-free
Being gluten free, it’s a healthy diet for all. Gluten is a protein component found in wheat and barley-based foods, and is believed to cause digestive problems such as bloating, pain and stomach cramps. Those who suffer from celiac diseases can go for Jowar. Many people are allergic to gluten and such people can add Jowar instead of wheat in their diet.

2.      Improves digestion
Jowar contains a good amount of fiber, around 48% of what is required by our body on daily basis. Fiber is vital for overall digestive function. It keeps your digestive tract moving and of course prevents constipation. As jowar is rich in fiber it prevents problems like gad, bloating, constipation and diarrhea.

3.      Loaded with iron
100 grams of Jowar contains 4.1 mg of iron. You need to pair with a Vitamin C source to enjoy the benefits of the iron. The high iron and copper content in jowar helps raise hemoglobin levels and counters anemia. Iron perform very good to aid the red blood cell production. The insufficient iron intake may lead us into anemia. Therefore, the regular consumption of sorghum or jowar will effectively prevent anemia.

4.      Controls diabetes
Jowar is a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin. Since sorghum is high in tannins, it contains enzymes that prohibit the absorption of starch by the body, which in turn, helps in regulating insulin and glucose levels. So, if you are a diabetic patient, Jowar is an effective grain that helps.

5.      Controls cholesterol
Jowar is enriched by the abundant dietary fiber. Being high in Fiber, Jowar reduces bad cholesterol (LDL) and increases the effects of good cholesterol (HDL). One of the health benefits of Jowar is that it comes with phytochemicals that help in reducing or lowering bad cholesterol in your body. The wax in this grain is also packed with policosonals, which is effective in controlling the cholesterol level.

6.      Improves bone health
Magnesium is one of the major ingredients of Sorghum. Magnesium increases calcium absorption that helps maintain calcium levels, and this in turn helps promote bone health. It can also aid in healing damaged and ageing bones. Regular consumption of jowar can also prevent some bone-related diseases such arthritis and osteoporosis.

7.      Aids weight loss
The high fiber content in Jowar can help you shed a pound or two too. Jowar is high in dietary fiber and considered to be fewer calories than rice. Therefore, replacing our rice dishes with jowar may support your weight loss diet. The fiber content in Jowar helps in keeping hunger pangs away. So that will take care of your weight loss goals.

Bottom line
Jowar makes a great addition to your healthy diet. It also offers several benefits on its own, and will boost your intake of a few key nutrients. There are multiple ways you can include Jowar in your diet, make rotis or sandwiches out of the flour. Go ahead, give our ancient and traditional grains the time they deserve on your dining table. 


Page Heading Secondary Text

Reasons to Add Flaxseeds in Your Diet

All post by shwetabansal

2019-02-21



Reasons to Add Flaxseeds in Your Diet 
 
Flaxseeds are tiny, brown or golden-colored seeds also known as linseed. Flaxseed is proof that good things come in small packages. When you look at the nutritional benefits of flaxseed, there are many things that will catch your attention. It is one of the richest plant-based sources of omega-3 fatty acids and a whole lot of other essential nutrients and are excellent for your skin, hair and overall health.

The three major healthy components of the flaxseeds are:-
·   Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects.
·   Lignans, which have both plant estrogen and antioxidant qualities.
·   Fiber, Flaxseed contains both the soluble and insoluble types.
 
Other than these three, flaxseed also contains vitamins B1 and B6, manganese, magnesium, protein, phosphorus, selenium, molybdenum, copper, zinc, and potassium.
Flax seeds should either be bought in ground form or ground before consumption. Eating them whole may often not provide you with their health benefits as the seeds sometimes pass through the digestive tract undigested. A tablespoon of flax seeds a day is enough to meet your essential daily nutritional requirement.

Let’s look at the reasons to make flax seeds a part of your daily diet:-

1.     Aids in Weight Loss
Since flax is full of healthy fats and fiber, it helps you feel satisfied for longer. This means you may wound up eating fewer calories overall, which may lead to weight loss. Ground flaxseed can be added to smoothies, salads, or soups to facilitate healthy weight loss.

2.    Promotes digestive health
Flax is very high in soluble and insoluble fiber, which means it’s very helpful for maintaining normal bowel movements. The high amounts of fibre aid the digestive process by improving the absorption of nutrients, and also keep the stomach full for longer. Including one teaspoon of flaxseed in your daily diet can help you with issues like constipation.
 
3.    Reduces cholesterol
The fibre, phytosterols, and omega-3 content of flax seed may help boost heart health. Adding flaxseed into your daily diets naturally reduces cholesterol levels. This superfood has soluble fiber that traps fat and cholesterol in the digestive system. That means it won’t be absorbed. The soluble fiber also traps bile. Bile is cholesterol from the gallbladder. The digestive system then excretes the bile. This forces the body to make more, and this uses up excess cholesterol in the blood. This lowers overall cholesterol.

4.    Helps you manage diabetes
Diabetics who consumed flax seeds regularly saw a considerable reduction in insulin resistance and also had stabilized blood sugar levels. Flaxseeds for diabetes is a low glycemic food and as many benefits due to the omega 3, fiber, protein & lignans found in flaxseeds.

5.    Keeps your skin & hair healthy
The omega 3 fatty acids in flaxseed benefits the skin and hair by providing essential fats. It also has B vitamins, which can help reduce dryness and flakiness. Also, it can improve symptoms of acne, rosacea, and eczema. You can apply it topically as well. You can mix it with essential oils as a great natural skin moisturizer.

6.  Decreases menopausal and hormonal imbalance
Flaxseed is particularly promising as a treatment for menopause symptoms because it is a plant containing both omega 3 fatty acids and lignans. Flaxseeds contain an extremely high content of phytoestrogens. Regular consumption of flax seeds can help reduce menopausal symptoms such as flushing and night sweats. Women who suffer from irregular periods can also benefit. Just 2 tablespoons of ground flaxseeds can reduce hot flashes by half in peri-menopausal and post-menopausal women.

7.     Is Gluten-Free
Flaxseeds are a great substitute for grains that contain gluten, such as wheat. This is ideal for people who are allergic to gluten or have celiac disease. Flaxseeds can also be considered a great alternative way to bring omega-3 fats into the body for those who are allergic to seafood and cannot get the nutrition from them.

Some ways to add flaxseeds in your meals:-
Ø  You can start your day by adding ground flaxseed into your lukewarm lemon water which you drink early in the morning to detox your body.
Ø  Add 1–3 tablespoons of ground flaxseed to a morning smoothie, yogurt and milkshakes.
Ø  Sprinkle flaxseed on top of cereal or oatmeal, soups and salads.
Ø  Add around a teaspoon of this superfood to your favorite sandwich spread. Make sure to mix it properly.

FINAL WORD:
As you can see, flaxseeds are a powerhouse food, offering a multitude of benefits. Aim to add in 2-3 tablespoons a day into your diet for an essential fatty acid boost that will benefit every inch of your body.
 
 


Page Heading Secondary Text

EAT RIGHT DURING EXAMS TO PERFORM BETTER

All post by shwetabansal

2019-03-01



 
EAT RIGHT DURING EXAMS TO PERFORM BETTER

Did you know that what you eat and drink can affect your exam performance? When studying for exams we can be inclined to stay up late, and forget to eat and drink properly because of the stress. The right food and drink can energize your system, improve your alertness and sustain you through long exam hours. On the other hand, the wrong dietary choices can make you feel sluggish and jittery
There’s no denying the fact that diet plays a vital role in brain health. It’s important for students to eat healthy to fuel their body, boost performance in the class or exams.












Here are some good dietary tips for exams, the one that will help you fly and score high!

1.    Have a healthy & wholesome breakfast
Breakfast is the most important meal of the day. Breakfast, if done right, will give you sustained energy for the long study sessions, or for the three-hour exam window. The idea is to get some protein, calcium, fibre and essential vitamins and minerals. So, a bowl of cereal with milk and a piece of fruit would do the trick. Or try a cereal bar with milk.

2.    Eat small and frequent meals
Skipping meals is very unhealthy generally as well. But during exam times, skipping meals can lead to illness, irritability and low energy. Eat smaller frequent meals to ensure a steady stream of energy and have a calming effect on the brain. Avoid large meals. Having 5/6 small meals instead of 3 large ones will keep you balanced throughout the day.

3.    Stay well hydrated
One of the best ways to maximize your focus is to stay hydrated. Even mild dehydration can lead to tiredness, headaches, reduced alertness and diminished concentration. Drink plenty of water and keep hydrated. Keep a sipper or water bottle on your study desk and carry it around with you. Coconut water, buttermilk, milky drinks, some special teas like chamomile tea can not only help meet the recommended fluid intake but also help in providing nutrients and provide a sense of calm.

4.    Do snacking the right way
Keep a stock of healthy snacks, like almonds, roasted sunflower or flax seeds, roasted fox nuts, popcorn, oatmeal, eggs, unsalted pistachios or even peanuts in your room. Anytime you feel hungry or drained, just grab a handful of these healthy snacks and gobble them up for an energy boost.

5.    Include omega 3 rich foods
The omega 3 essential fatty acids in particular are one of the most beneficial group of nutrients for your brain. They also play an important role in memory, concentration, even relieving depression. Sources of omega-3 fats in the diet: Oily fish like salmon, mackerel, tuna, halibut, trout; seeds like flax, chia, melon seeds, sunflower also provide omega-3 fats. You can make a powder of the seeds and nuts and drizzle them over soups, dals, salads, chapati flour, oatmeal and smoothies.

FINAL WORD.
The better the fuel your brain gets, the better you’ll study. Whether you are studying or about to take an exam, eating right, carrying healthy snacks and plenty of water will greatly aid your concentration levels and give you lots of energy. Remember, a poor diet will affect your sleep, your mood and will leave you struggling to focus, so start preparing your favorite healthy snacks!


Page Heading Secondary Text

5 Brain boosting foods to help you perform better during exams

All post by shwetabansal

2019-03-06




5 Brain boosting foods to help you perform better during exams

Board exams have already started and it is the time of the year when you have to prepare for a mental marathon. So, while you are studying hard for the exams, one thing that often gets side lined is proper food and good nutrition.
The brain needs a lot of energy to carry out its tough work. It also needs nutrients to maintain its stability and proper function. For students, what the brain needs is to have more focus and concentration in times of exams and activities. Sure, a little stress eating is fine here and there, but did you know there are actually some foods that will help you study?

Five brain foods that not only fill your belly, but feed your brain as well, enabling you to get better grades: -

1.    Walnuts



















Walnuts are a power house of energy, vitamin E, omega 3, magnesium, manganese and copper that help in maintaining brain function & nerve function to the optimum level. From increasing mental clarity and memory power to reducing insomnia, walnuts help you with everything. Just a handful of walnuts a day could be a way to improve your memory.

2.    Pumpkin seeds













Pumpkin seeds are loaded with zinc! Zinc helps improve memory and critical thinking skills, so be sure to grab a handful of these seeds in the morning. These little seeds are also full of stress-busting magnesium, B vitamins and tryptophan, the precursor to the good mood chemical serotonin.

3.    Eggs

















Rich in proteins, eggs are of vital importance when it comes to improving your memory function. Egg is a super food that contains all nine amino acids. Egg yolk contains choline, which boosts memory function. Eggs are rich in vitamin B12. This vitamin is widely considered to be the best when in need of energy. Have an exam in the morning? Consider having an omelet or egg sandwich before you go.

4.    Dark chocolate









Dark chocolate is full of flavonoids, which have antioxidant and anti-inflammatory properties. Dark chocolates are rich source of iron, fiber and magnesium. Eating dark chocolate will improve blood flow to your brain, which can result in improved memory. It will also improve the function of heart. The darker the chocolate, the more benefits your brain will receive. Just be sure to consume in small quantities!

5.    Berries










Pop a handful of colorful berries in your mouth as you prepare for your next test or exam. Berries of all kinds – blueberries, strawberries, raspberries, and blackcurrants – usually make it to the top of any brain foods list. They are bursting with flavonoids, a group of potent antioxidants that may boost memory function.

Final Word
Most people choose their food depending on taste, convenience or their waistline but eating for a healthy brain is really a lot smarter. You need to ensure a constant supply of nourishment to the brain, every single day! So, if you want to nurture your think-tank, along with the healthy & balanced diet start incorporating these brain boosting foods into your diet today.


Page Heading Secondary Text

Small changes that can help you lose weight

All post by shwetabansal

2019-05-06



Sometimes it seems like the only way to lose weight is by adopting a super-strict diet or spending every waking moment at the gym. Luckily, that is not the case. There are plenty of fad diets that work to shed pounds rapidly -- while leaving you feeling hungry and deprived. But what good is losing weight only to regain it? To keep pounds off permanently, it is the best way to lose weight slowly.

The key is making simple tweaks to your lifestyle.
 
Small changes add up to big success—small changes at a time, which eventually become habits, make for lasting weight success. Gradually incorporating these small but important changes into your daily routine will not only help you lose weight, but also build a healthy lifestyle habits that will stick with you for life. Take a look!

· Have protein at every meal: When it comes to fat loss and weight loss, protein is the king of nutrients. In order to slim down & boost your metabolism, you should be piling the plate with protein. Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you’re less likely to overeat. Some of the best sources of protein are salmon, eggs, yoghurt, lentils, quinoa, oats and pumpkin seeds.
 
·  Add more fruits & veggies to your plate: Weight loss doesn’t always mean cutting down on things. In fact, adding in more fruits and vegetables helps you stay fuller, longer, with less calories and more nutrition Stock your kitchen with plenty of fruits and vegetables. Your diet will be enriched with vitamins, minerals, phytonutreints, fiber, and if you fill up on super-nutritious produce and limit you from the chips and cookies.
 
·  Don’t skip meals: You think starving yourself is the key to losing weight? Think again. Skipping meals won’t help you lose weight. Many people think skipping meals is a great way to cut calories, but they usually end up eating more throughout the day. Eating smaller meals spread throughout the day lends your body the chance to maintain and increase its natural metabolism.
 
·  Chew your food well: Chewing your food slowly is one of the most powerful things you can do for better health and long term weight loss. Chewing your food properly can help in the smooth digestion and nutrient absorption. When food is not digested properly, you can suffer from digestive issues like indigestion, acidity, bloating, heartburn, constipation, headache and low energy. When you chew your food well, you tend to eat less which prevents you from overeating.
 
·  Manage stress well: A busy life goes hands in hand with stress. Higher stress equals higher cortisol which means a greater craving for junk food which leads to weight gain. Every day take a few minutes to do something that brings you pleasure. Maybe listening to your favorite music, getting a pedicure or reading a good book. Take that time to disconnect from the world and take a few really deep breaths.
 
·   Add more steps: Get yourself a pedometer and gradually add more steps until you reach 10,000 per day. Throughout the day, do whatever you can to be more active -- pace while you talk on the phone, take the dog out for an extra walk, taking stairs at work. Increase the number of steps you take throughout the day to increase energy expenditure and you will lose or maintain body weight.
 
·   Good night’s sleep: Getting adequate sleep on a regular basis is as important as your diet and exercise. Lack of sleep impacts the balance of hormones in the body that affect appetite. Lack of sleep makes you more likely to eat more of your overall calories at night.

Final Word: No matter what you do, just remember to take it one day at a time. Slowly make changes to your diet, lifestyle, and attitude to achieve the best results and meet your goals. Remember that if weight gain is produced in a given period of time, reducing it will also take time. Do not despair; the key is to achieve a healthy lifestyle that includes perseverance, attitude and attachment to your goals. You can!
 
 
 
 

 


Page Heading Secondary Text

Few ways to stay hydrated effortlessly this summers

All post by shwetabansal

2019-05-20



Come summers, temperatures begin to soar high leaving everyone feeling fatigued, sweaty and messed up. Dehydration can cause fatigue, headaches and contribute to serious health problems like heat stroke if it is not addressed. You see, our bodies are 60% water by weight, and proper hydration is absolutely essential for our overall health. After all, the water we consume optimizes blood pressure, regulates body temperature, lubricates joints, moves waste out of the body, and aids in digestion.

Staying hydrated is the most important factor to keep going in this sweltering heat and maintain good health. Water is the most important, and often most forgotten nutrient. The key to staying hydrated is to drink plenty of water. But sometimes that is easier said than done. When you’re thirsty, your body is already dehydrated. So it’s important to drink water regularly even if you don’t feel particularly thirsty. Keeping a glass of water with you at home and carrying a water bottle when you travel are good reminders to replenish your fluids regularly.

While water is the utmost important drink to quench thirst, you can try other healthy ways to hydrate yourself that not only satisfy your thirst but also keep your body cool.

1.  Coconut water: Packed with electrolytes, coconut water can be incredibly refreshing on hot days. You will feel refreshed when you just sip some coconut water on a hot sweaty summer noon.  There can’t be anything better than to drink coconut water – the powerhouse of nutrients, minerals and electrolytes. It is extremely low in calories and a powerhouse of nutrients with potassium, sodium, calcium, magnesium, zinc, amino acids, etc.

2. Cooling herbal teas: To stay hydrated, try to drink plenty of cooling herbal teas that contain peppermint, hibiscus, chamomilelicoricefennelrose etc . From detoxifying the body and reducing stress to aiding digestion and boosting cognitive function, herbal teas are steeped in health benefits. These herbs have a soothing effect on your thermostat and will help to rehydrate you. Herbal cooling teas are a great alternative to caffeinated coffee, tea and sodas which are also high in sugar and sweeteners. Herbal teas are full of antioxidants, which is a healthy option of hydration.

3.   Infused waters: Apart from being delicious and refreshing in taste, infused water is loaded with nutrients that are essential during summers. Moreover, it also helps in increasing your metabolism, having a good body shape, gives more energy and gets rid of toxins in your body. Try making your own infused water to fight the heat this summer and refresh yourself and have a great summertime. Some of the infused waters you can try are watermelon mint, coriander water, basil strawberry water and many more.

4. Eat your water: A lot of fresh fruits and vegetables have an extremely high water content, which helps keep the body hydrated. There’s actually an added bonus to consuming hydrating foods since many are also rich in antioxidants, vitamins, electrolytes, and fiber that are great for health. The key is to “strategically hydrate” by eating your water throughout the day. Some of the high water foods include cucumber, zucchini, watermelon, celery, kiwi etc.

5.  Buttermilk (chaach): Buttermilk is an instant natural refresher drink that you can have especially in summers. Buttermilk provides essential probiotic vitamins and minerals that get depleted due to the intense summer heat. The carminative properties of spices coupled with soothing and refreshing properties of buttermilk improve your digestion. Packed with electrolytes and lots of water, chaas is the best thing you can give your body to fight dehydration.

Final Word: Staying hydrated in summer can go a long way in keeping you healthy. Beat the heat and stay healthy by drinking more water.
 
 





Page Heading Secondary Text

Super Foods For PCOS

All post by shwetabansal

2019-05-28



Polycystic ovary syndrome (PCOS) is a condition that affects a woman’s hormone levels.  It is characterized by overproduction of the androgen testosterone, menstrual abnormalities when ovulation does not occur and enlarged ovaries containing multiple small follicles (polycystic ovaries). Polycystic ovary syndrome (PCOS) is a health problem that affects 1 in 10 women of childbearing age.

Many women with PCOS struggle with regulating insulin and therefore have more insulin in their blood to compensate. This signals the ovaries to produce more androgens, like testosterone. Having even slightly higher amounts of testosterone upsets the balance of hormones in the body and can lead to acne, excess hair and irregular periods. 

We are what we eat. If you have PCOS, what you eat makes all the difference. These super foods can help a lot when managing your symptoms. Supercharge your PCOS diet by incorporating these incredible foods and see what a difference it can make for your health.

1. Cinnamon: A wonder spice that works equally well for sweet and savoury dishes, cinnamon or dalchini is a must-add to your PCOS diet. It will increase insulin sensitivity and improve menstrual cycle. It also reduces the Anti-Mullerian hormone (AMH,) which contributes to the occurrence of PCOS. Start your morning with a cup of cinnamon tea.

2. Flaxseeds: Flaxseeds or Alsi are a great source of fiber, omega 3 fatty acids, and essential amino acids, which are all excellent additions to your diet for PCOS.  Lignan in flaxseeds helps reduce androgen levels. As a result, when flaxseed is added to your PCOS diet, it helps reduce testosterone levels and improves lipid profile, both of which are helpful in managing and controlling of PCOS. Sprinkle flaxseeds on your breakfast cereals & add it to your smoothies.

3. Fenugreek seeds: This Indian spice known as methi seeds in India, fenugreek is a potent remedy to reduce the effects of PCOS. This spice promotes glucose metabolism that in turn helps regulate the hormones in your body. It also improves insulin resistance. Soak some fenugreek seeds overnight and the next morning strain it to a glass. If you want you can warm it a bit and drink it.

4. Barley: Barley is superhero grain for women with PCOS. Barley has the lowest glycemic index of any grain and naturally encourages your body to stop producing an excessive amount of insulin which exasperates PCOS symptoms. In addition, low-GI foods reduce cravings — which could lead to weight gain. Ways to include barley in diet are barley water, barley khichdi, barley soup,etc.

5. Ashwagandha: Ashwagandha also known as Indian ginseng, is indicated to reduce Kapha and Vata (Vata-kapha-hara). It thereby normalizes imbalanced Vata and Kapha which are responsible for PCOS. Using ashwagandha can help in reversing PCOD symptoms by improving insulin resistance in the body. Ashwagandha is a natural energiser and a perfect remedy for controlling mood swings. It is a rich source of adaptogen which helps our body in adapting to internal and external stresses.

6. Licorice root (Mulethi): Mulethi helps in proper production of hormones and maintains healthy levels of insulin. One of the benefits of licorice for women with PCOS is decreased acne and hair growth. Licorice also helps with estrogen balance in the body, which can be beneficial for regulating ovulation. Lastly licorice is anti-inflammatory, supportive to the immune system and works as an adaptogen to help with the stress response. Licorice (mulethi) powder (3 gm) can be brewed in a hot cup of water and sip it while relaxing once or twice in a day.
 
Final word: Not one food is ever going to manage all of our symptoms but by incorporating a variety of healthy foods into our diet we will be better able to manage our symptoms. Improving baseline nutrition & lifestyle and losing weight (if needed) can do a lot to improve both the symptoms and the underlying hormonal imbalance.  
 
 
 
 
 
 


Page Heading Secondary Text

5 Healthy Office Snacks To Eat At Your Desk

All post by shwetabansal

2019-06-12



Sitting at your desk all day can wreak havoc on your body. Desk jobs may contribute to weight gain and obesity because of their sedentary nature. However, preventing weight gain is as simple as eating a healthy and balanced diet and getting enough exercise.

Snacking in the office is almost obligatory. With at least 8 hours spent in the same room, sat in the same chair, and staring at your computer, it is only natural that your brain hankers for a distraction and/or energy boost. There are phone calls to make, papers to file, and meetings to attend. You know how it goes! But healthy snacks can help you stay on your A-game, no matter how crazy it gets. Snacks are an integral part of a healthy diet; they help keep hunger at bay between meals. Don’t snack on chips, candy or other junk foods; instead, choose foods that are low-calorie and filling.

A good work snack can make the difference between providing energy and making you lethargic. Here’s how to battle the junk food temptation with these smart choices:

1. Whole fruit: Fruit is the perfect grab-n-go snack.  It is a low calorie, high fibre snack that will keep you full and keep that junk food craving at bay. Apples, oranges, kiwi, papaya, peach and bananas are examples of fresh fruits that will keep well on your desk.  It is a filling snack and high on fiber and vitamins. Eating whole fruits as a snack will provide an extra dose of vitamins and minerals. Avoid fruit juices as they are high in sugar.

2. Fox nuts: Fox nuts are ideal snack for those watching their weight. Makhana, or fox nuts, are said to be low in calories and high in fibre and protein content. They are low in cholesterol, fat and sodium. This makes them an ideal snack to satiate those in-between meal hunger pangs. So next time when you feel hungry in evening a handful of Makhana can give you truckloads of benefits as compared to a Vada Pav or paav bhaaji. Roast them and add a dash of black pepper to it. You could add a drop of ghee to give it some flavour.

3. Roasted chickpeas (chana): Handful of roasted chana in your office desk can do wonders.  It will boost your energy, which can add more productivity to your work. One of the best protein-rich snacks is roasted chana. They give you an amazing crunch along with high-protein and fibre content that can curb your appetite. Plus, it is not a difficult snack to munch on during office hours. Handful of roasted chana is great to munch as a snack with tea late afternoon or evening. Naturally fat-free and sodium-free, they lower your risk of heart disease and colon cancer.

4. Sprout salad: Sprouts abound with antioxidants, proteins, vitamins, minerals and amino acids. You could use chana, mung, bengal gram to use as sprouts. This low in calorie and high in fibre snack will keep you full for a long time. You just need to add lemon juice, chopped tomatoes and cucumber, salt, pepper and red chili powder to sprouts. Eating sprouts regularly can effectively help in weight loss by its filling properties and being low in calories. They are helpful in reducing blood cholesterol levels and detoxifying blood. 

5. Handful of nuts: When we say nuts, you should think health! Nuts like almond, hazelnut, walnut, and pistachios are enriched in fiber, healthy fats and protein. So, you should always carry a small container filled with nuts and eat a handful of them whenever you feel hungry! Keeping a bag of different nuts in your desk is a perfect way to have a healthy snack at hand. Nuts are a really good, nutritious snack, but they are high in calories, so try not to eat them all day long. Limit yourself to a handful of nuts a day.

Bottom Line: Having healthy snacks on hand at work is a great way to stay energized and productive. Of course, don’t forget about water. Staying hydrated throughout the day will help you focus and concentrate. Now going to work need not warrant a break in your diet. Try these delicious and easy-to-make snacks to answer those unwelcome cravings!


Page Heading Secondary Text

Benefits Of Adding Wood Apple (Bael) Juice To Your Diet

All post by shwetabansal

2019-06-20



It is the season of wood apple, popularly known as the Bael fruit. Wood apple or bael fruit is the member of Rutaceae family with the popular scientific name called Aegle marmelos. The bael fruit was native in India and Bangladesh and then spread to the entire world through the routes of South East Asia. It is sweet, aromatic and astringent in nature. It is also known as stone apple.

Bael fruit or wood apple has been known for its medicinal properties. In addition to this, wood apple is also known for its anti-microbial, anti-viral and anti-fungal properties. You can consume bael either ripe or in juice form.

Nutrients Present in Wood Apple
Thanks to the various amazing properties and rich source of vitamins and minerals that this fruit contains, it proves to be really amazing for the overall health improvement of its user. Bael is loaded with vitamins A, B and C and Riboflavin and Thiamine. It is also a rich source of protein, fibre, carbohydrate, fats, calcium, phosphorous, magnesium, iron and potassium.

Health Benefits of Wood Apples
Wood apple is a magical fruit when it comes to solving health issues. From keeping our digestion better to relieving us from respiratory problems, wood apple can help us in many ways. Take a look:

1. Prevents constipation: Ripe wood apple is regarded as the finest of all laxatives. It cleans and tones up the bowels. The laxative property of wood apple helps to avoid constipation and the subsequent, pain, discomfort and associated health risks of that condition. Loaded with fiber, unstained Bael juice can treat constipation and reduce bloating. Take wood apple pulp after removing the seeds, mix it with a bit of salt and black pepper and then have it for best results.

2. Controls diabetes: Wood apple contains laxatives that are helpful to control the blood sugar levels. It stimulates the pancreas and helps them in enough production of insulin that controls sugar level in the blood. The compound called feronia gum, contained in the trunk and branches of tree, counteracts diabetes by reducing the severity of the condition. Juice of bael leaves are used for this purpose.

3. Energy booster: Wood apple gives you a boost of energy in summers. 100 grams of wood apple provides 140 calories. A bael juice is strictly the potential powerhouse of vitamins and minerals and even electrolytes. This would mean bael juice can keep you healthy and energetic. A typical glass of this summer juice contains proteins, beta-carotenes, fiber, riboflavin and vitamin C. Those who are low on energy even during summer can have bael juice everyday to up their energy scale.

4. Blood purifier: A regular dose of bael fruit does more detoxification than a bunch of ‘detox’ diets do together. Rich in thiamine, riboflavin and beta - carotene, wood apple helps in detoxifying the body. It helps in purification of blood and removal of toxins from liver and kidneys. Drinking a glass of bael juice every day keeps the toxins from accumulating in your body. Every day your body crowds up with toxins which can cause a base for various diseases. Bael juice can help you as a proven toxin reliever.

5. Boosts Immunity: Wood apple is rich in vitamin C and acts as an antioxidant. This helps in enhancing the immunity level and thereby protects the body against several diseases.  Bael juice builds a shield of self-defence around your body. When you need to boost your immunity, and indulge in a yummy drink, you can count on bel juice. 
 
Bottom Line: Never imagine that this unique fruit can be so good for your health? Consuming freshly made bael juice not only be your new summer beverage but also help you lead a better life. So what are you waiting for? Serve your family with the delicious goodness of bael juice this summer.



Page Heading Secondary Text

Powerful Health Benefits Of Chamomile Tea

All post by shwetabansal

2019-07-01



What is the first thing that comes to mind, when you want to break free from the monotony that life offers? Well a hot cup of tea or coffee is the most easily accessible stress buster you can go for. 

Well, switching to Chamomile tea can be a healthy choice and its natural healing agents make it a miraculous stress reliever. Chamomile is a daisy - like flower, which is dried and used to make herb infusion serving medicinal purpose. Chamomile tea is made with the infusion of these chamomile flowers and is known to be healthy and caffeine-free. Furthermore, chamomile tea is loaded with antioxidants that may play a role in lowering your risk of several diseases, including heart disease and cancer.

Chamomile tea has long been a source of calm before bedtime, but this tea is so much more than just a soothing night cap! It offers multiple health benefits for your entire body, which makes it worth investing in for optimum health.













Here are just a few of the ways that a warm cup of chamomile tea can improve your health and mind:

1. Helps you sleep better: Struggle to sleep? End your day with a cup of chamomile tea. Chamomile tea relaxes nerves and soothes the nervous system, therefore helping you sleep better. It lacks the addition of caffeine, and is best consumed 30 minutes before sleeping. Chamomile tea contains an antioxidant called apigenin, which may help initiate sleep.

2. Relieves menstrual cramps: Chamomile Tea contains compounds that can actually help to relieve menstrual cramps and bloating. This is because the tea can help to increase glycine in your body, which is a chemical that relieves muscle spasms and acts as a nerve relaxant to help your body relax. It is more efficient in reducing premenstrual pains if you start drinking the Chamomile tea a couple of days before your period comes!

3. Relieves stress: After a bad day, just sit and enjoy a cup of warm chamomile tea. One of the most common reasons for tea consumption is the powerful ability of its ingredients to aid in relaxation. Chamomile tea increases serotonin and melatonin in the body, two hormones that work to alleviate feelings of stress. Chamomile tea can help reduce stress and anxiety thanks to its warm, soothing nature. For the best results, drink one to two cups of chamomile tea daily or when feelings particularly stressed out.

4. Boosts immunity: If you suffer from frequent colds and coughs, chamomile tea should be your go-to solution. For an extra boost, try adding a little fresh ginger to your cup of chamomile tea. The aromatic scent of chamomile helps to clear congested sinuses, and the anti-bacterial properties work to defeat any unwanted bacteria and viruses that wreak havoc on your immune system. The high content of antioxidants in the chamomile tea helps in boosting your immunity against the bacteria and viruses. 

5. Improves digestion: Chamomile is wonderful at soothing an upset stomach. The antispasmodic properties in this tea helps in improving the digestion-related disorders like diarrhea, gas, acid reflux, IBS etc. It also relaxes the muscles of the stomach and intestines and alleviates the gastrointestinal disorders like pain and anxiety. Chamomile tea reduces bowel issues, promotes healthy digestion and provides relief from gas and bloating. Drink tea twice a day, in the morning and the evening to relieve pressure and pain.

Bottom Line: These benefits say it all – chamomile tea is nature’s gift to us! So, don’t wait. Known most commonly as a tea for relaxation and unwinding after a long day, chamomile packs a punch when it comes to keeping your mind and body healthy. Make Chamomile tea a part of your daily routine to reap the benefits.
 
 


Page Heading Secondary Text

Reasons To Exercise Daily

All post by shwetabansal

2019-07-07



Do you exercise regularly or live an inactive life? We live in a culture where a sedentary lifestyle has increasingly gained popularity, predisposing us to many health complications. You know you should exercise. It is been ingrained in your head since you were a kid — you can probably still hear the haunting shrieks of your parents yelling, “Turn off that PUBG  game and go outside!”

Most people believe that weight loss is the major reason to exercise, however, it benefits different parts of your body and life. A daily exercise regime can do wonders for your health. From mental-health to physical fitness, exercise can help you live a healthier and happier life. Research has found that the key to a healthy lifestyle is 30-40 minutes of exercise a day. Whether it is working out in a gym, brisk walking, jogging, swimming, riding a bike, or playing a sport, any kind of physical activity releases chemicals called endorphins which trigger a positive feeling in the body.

Want to feel better, have more energy and even add years to your life? Just exercise. Whatever your excuse, here are some reasons to start exercising today:

1. Better sleep: If you suffer from poor sleep, daily exercise can make the difference. Exercise helps you sleep better at night and fights insomnia. Regular exercise provides improvement in quality of sleep, longer sleep duration and feeling rested in the morning. Just don’t exercise too close to bedtime.

2. Stress reliever: We all have stress in our lives. There is nothing better than a regular exercise to release your stress. Exercising is one of the fastest ways to clear stress hormones out of your system. It will help you relax and calm down. Just start 30 minutes exercise today and fight your stress and kick it out of your life.

3. Energy booster: Feeling sluggish, tired, and sleepy? Skip the extra cups of coffee and hours of sleeping in, and start exercising. Exercising delivers oxygen and nutrients to your whole body helping it to work more efficiently and boost your endurance. So, combat fatigue while you boost your energy with regular exercise.

4. Better bone health: Physical activity is one of the best ways to keep your bones healthy, whether you are young or old. Regular exercise promotes bone formation and may prevent many forms of bone loss diseases like osteoporosis and arthritis. Exercise is known to increase bone density and improve overall bone health. Walking is a good weight-bearing exercise to maintain bone health.

5. Better body posture: Good posture is important, and one of the best ways to fix your posture is to exercise the muscles holding you back. Regularly exercising your abs, back, and other muscles can go a long way into fixing your posture, both sitting and standing. Exercise on a regular basis to build flexibility in the body. Just a few minutes a day of deep stretching can make a difference.

6. Healthy heart: Exercise is good for your heart! It helps maintain a healthy blood pressure and improves circulation. Regular phyical activity makes your heart, like any other muscle, stronger. Regular exercise protects from heart disease by lowering blood pressure, increasing levels of good HDL cholesterol, reducing levels of bad LDL cholesterol, and preventing blood clots formation.

7. Healthy weight: Exercise can help keep your body at a healthy weight. Exercising increases our caloric expenditure, which helps us lose weight or maintain our ideal weight. Regular exercise also helps to increase your metabolic rate.

Bottom Line: Now that we have discussed some significant reasons why exercise is so important, you need to set a goal for yourself and include any form of physical activity in your daily routine.
 
 


Page Heading Secondary Text

Walnuts: A Snack That's Good For You

All post by shwetabansal

2019-07-28



Not sure whether to add walnut in your daily diet? Are walnuts good for you? Did you know that eating just a handful of walnuts a day can vastly improve your health in a number of different ways? Walnuts are not only delicious, they also pack a nutritional punch. Nuts are nutritional powerhouses with concentrated proteins, calories and vitamins all embedded in a tiny seed. And the healthiest of them all - Walnuts!
 
Nutrition Breakdown
-Walnuts are made up of 65% fat and about 15% of protein.
-They are low in carbs — most of which consist of fibre.
-Rich in omega 3 fatty acid or polyunsaturated fatty acid.
-Packed with several important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.
-Rich source of minerals magnesium and copper.
-High in vitamin E, iron, selenium, calcium, zinc.
-Richest source of antioxidants.
Presence of these compounds, make walnuts very beneficial for us. They are full of beneficial vitamins and minerals that promote overall health. So, with no further ado, lets take a look at some of the benefits of walnuts:

1. Good for heart: Eating walnuts everyday will keep your cholesterol in control. They are loaded with omega-3 fatty acids that lowers bad cholesterol and increases the production of good cholesterol making it a great snack to keep your heart in great health. They are rich in L-arginine (amino acid) and omega 3 fatty acid (alpha-linolenic acid) - two compounds that have anti-inflammatory properties and prevent the formation of blood clots. They are also beneficial in reducing high blood pressure.

2. Boost for brain: Walnuts are rich in omega 3 fatty acids which contain high amount of DHA which improves thinking power in adults. Both antioxidants and omega-3 fatty acids are known to have beneficial effects on brain power, so if you are feeling bit sluggish, try eating a small handful of walnuts.

3. Diabetes friendly: Crunchy and delightful walnuts could do wonders for diabetes management, if consumed in moderation. Walnuts has a glycemic index of 14-20 which is low. As it is low in glycemic index and loaded with fibre, walnuts are good choice for diabetics. They are also rich in magnesium which improves insulin response by lowering insulin resistance. Walnuts contain mono-saturated and polyunsaturated fats that help to keep your diabetes in control. So, walnuts are diabetics friend.

4. Induces sleep: Walnuts can increase the blood levels of melatonin, hormone which helps you in making you sleep better. So, pop a handful or less of walnuts before you sleep at night. If you have soaked walnuts in the morning and before going to bed, you have a better sleep.

5. Healthy bones: Omega 3 fatty acids found in walnuts is great for making your bones stronger and healthier. Walnuts are also high in manganese, which has been shown to prevent osteoporosis. This mineral is best combined with copper and calcium for improved bone health. Magnesium is another mineral present in walnuts that assists in bone formation because it promotes calcium absorption. Walnuts are also rich in phosphorous which helps build bones.

6. Makes your skin glow: Walnuts contain nutrients like omega-3 fatty acids and antioxidants that help your skin stay smooth and glowing. Walnuts are rich in B-vitamins and antioxidants that prevents your skin from free radical damage and prevents wrinkles and signs of ageing. Walnuts are a good source of essential fats, zinc, vitamin E, vitamin C and protein – all important nutrients that help your skin to stay healthy.

Bottom Line: Giving you everything from B vitamins to omega 3 fatty acids, vitamin E, and more, these odd brain-shaped nuts are better for your health than you’d imagine! So, next time you want to snack? Snack on healthy walnuts.

 
 


Page Heading Secondary Text

Galactogogues: Foods That Help In Breast Milk Production

All post by shwetabansal

2019-08-07



We all know that breast milk is the best for the baby. In fact, it is recommended that babies are breastfed for the first 6 months of their life.
Milk production works on a supply-and-demand basis: the more baby nurses, the more your body produces milk. But what if a mama needs a little boost? Are you wondering if there are foods you can eat to support lactation and naturally increase your breast milk production? Well, many foods are considered galactagogues.

What is galactogogues? The word “galactagogues” comes from the Greek “galacta,” meaning milk. A substance that increases milk supply is called a galactagogue. Lactogenic foods, also known as galactagogues, contain phytoestrogens and other chemical properties that stimulate lactation.

If your milk supply is low, you might want to try using a natural galactagogue to help increase your milk production. The best way to increase your milk supply is to take galactagogues while you increase the number of times you pump and breastfeed your baby.

Here are the best supply-boosting foods for breastfeeding moms:
1. Sesame seeds: Sesame seeds are high in calcium and also contain estrogen-like properties that are known to increase milk supply. You can eat them whole, in trail mix or sprinkled on salads.

2. Fenugreek seeds: Referred to as methi seeds, these are rich in iron, calcium, vitamins and minerals. Fenugreek can boost the lactation hormones. And touted to be the most ancient and potent stimulators of breast milk production. It can be consumed by boiling in tea in order to increase the milk flow.

3. Oats: Because of abundance in nutrients, it is a super food when it comes to helping a woman milk supply. Oats contain plant estrogens, which have been associated with the stimulation of milk glands. Oatmeal has iron in it which also is a must for breastfeeding mothers and helps promote milk supply. So, do add a bowl of oatmeal in your breakfast and enjoy this simple addition to your diet.

4. Chickpea: Chickpea is a protein snack and lactation booster for nursing mommies. The chickpea is a superfood in its own right, rich in protein, and fibre. It can be considered healthy for anyone but the presence of Vitamin B complex properties and calcium in chickpea can help boost your breast milk production too.

5. Fennel seeds: Both fennel and fennel seeds have phytoestrogens that stimulate lactation. How many of you remember having saunf ka pani post delivery. Fennel seeds are given to new moms to increase the supply of milk and to relieve gas and colic issues in the baby and mom. You can soak a teaspoon of fennel seeds in a glass of water overnight and drink it in the morning or brew it in your tea.

6. Carrot juice: Carrots provide a great boost to lactation and are rich in Vitamin A which also improves the quality of the milk production. Drink a glass of carrot juice in the morning along with your breakfast or consume it in your mid meals. In fact, drinking a glass of carrot juice a day will greatly improve your breast milk supply.

Bottom Line: So, eat a well balanced diet along with these galactogogues and get adequate rest during the process of breast feeding. A good diet surely helps you recover and produce good amounts of milk for your baby.


Page Heading Secondary Text

Bowl of oats: A natural superfood

All post by shwetabansal

2019-08-15



Need energy fix in the morning? How about a healthy breakfast boost that jumpstarts your day on a right track? We know that breakfast is the most important meal of the day because it is in the morning that we consume a lot of energy catching up with our busy work schedules and responsibilities. So, when you need a good breakfast that will keep you up and about, what better way to kick-start the day than with a bowl full of oats? This one super grain is a healthy nutritional powerhouse that hides behind its dull appearance.
 
Oatmeal is a whole grain that gives you 13 grams of protein in one small half-cup serving. One tiny quarter-cup serving of oatmeal gives you almost 100% of your recommended daily intake of manganese. Other nutrients provided by a daily helping of oatmeal include vitamin B1, vitamin A, vitamin E, biotin, iron, zinc, phosphorus, copper and magnesium which make them top the healthy food charts.
 
A comforting bowl of oatmeal is as nutritious as it is delicious. Take a look why you should make it your daily breakfast:

1.  Prevents constipation: Fiber is essential for keeping your gut health in check. Oats are a rich source of fiber, both soluble and insoluble, which helps in regulating bowel movements and hence prevents constipation. Including oats in your daily diet can keep the issue of constipation at bay.

2.  Helps control weight: If you’re on a diet, oatmeal will be your new best friend. Oats is a low calorie food which slows digestion and makes you feel full for longer. Thus, reducing your cravings and helping you shed a few pounds. A compound in oatmeal known as ?-glucan reduces appetite by increasing the hunger-fighting hormone cholecystokinin. If you’re trying to lose weight and restrict your calories a bit, oatmeal is the perfect snack to help get you through those times of hunger.

3.  Controls blood sugar level: Oats have a low glycemic index, and their high fiber content helps regulate blood sugar levels. The beta-glucans present in oats slows down the digestion process and extends carbohydrate absorption, thereby controlling fluctuations in blood sugar level.

4.  Keeps heart healthy:  Oats contain a powerful fiber called beta-glucan that helps lower cholesterol levels. The antioxidants present in oats are beneficial for heart disease. Oats also contain plant lignans, especially enterolactone, which protect against heart disease. Thus, oats help reduce your cholesterol levels and keep your heart healthy.

5.  Helps with skin care: Ever have a dull skin? Oats can help with improving the skin.Oatmeal can soak up the excess oil on your skin and help treat acne. Its antioxidant and anti-inflammatory properties help to treat dry skin and remove dead skin cells. Oats also contain compounds called saponins, which are natural cleansers. They remove the dirt and oil that clog the pores and exfoliate the skin.

Bottom line: Not only that oats are a perfect breakfast treat but also an ideal food to keep us healthy. So, the next time that you will eat your oats, think about these health benefits you can gain. A bowl of oatmeal has everything to keep you fit and healthy and help you live longer. Aim for the ½-1 cup of oats every single day.
 
 
 
 


Page Heading Secondary Text

6 weight loss mantras for busy working professionals

All post by shwetabansal

2019-08-30



If you want to lose weight, having a busy schedule full of appointments, follow-up phone calls to make, deadlines to meet, and countless work conferences to attend, nailing your weight-loss goals can feel straight-up impossible. But it still shouldn’t be used as an excuse not to lose weight.

In the present day, our lifestyles have changed drastically. It is not just our lifestyle but our working style as well. Being glued to a laptop or a system without moving for hours has become the current trend. We work for nearly 10-12 hours seated on a chair with minimal movement for lunch or to get fresh.

While this sedentary lifestyle is important to earn a livelihood, it comes at the cost of many health issues such as neck pain, back ache, eye problems and digestion issues from irregular eating habits, to name a few. Let us not forget the part stress plays in our lives. The effects of being seated with no activity affect not only our physical health but our mental health as well.

Yes!! It is true that hard work brings you success. But, is that success really worth if your body isn’t functioning well? Real hard work needs commitment, but destroying your health and gaining weight in the process isn’t the way to go.













Here are some small, yet very powerful weight loss mantras that can help you meet your weight loss goals with little effort. Take a look:-

1. Never ever skip breakfast: To kick-start your day, you have to eat your breakfast. Never miss your breakfast even when you are running late. A good breakfast dictates your energy levels and your eating behavior for the whole day.  You can prepare a smoothie with fruits, yogurt and seeds like flax seeds and chia seeds. A healthy breakfast can be a bowl of oatmeal, boiled eggs or omelet and overnights nights.  So, make sure you intake a healthy breakfast before you leave for office tomorrow.

2. Commit to mornings: Morning workouts are one of the best ways to feel energized and prepared for your day. In fact, a morning workout might even give you more energy than a cup of coffee! Wake up 30 minutes earlier and go for a quick run. This will give your metabolism a boost and have you feeling great for the day ahead. Start your day with a workout you enjoy be it brisk walking, jogging or yoga.

3. Keep healthy snacks at your desk: The key to resisting mid-morning cravings at work is to have satisfying, nutrient-rich snacks at the ready. Keeping a snack with yourself will prevent you from buying anything which is unhealthy or loaded with calories. Satisfy your hunger with fresh fruits, fox nuts, handful of nuts & seeds roasted chana, murmure rather than biscuits, chips and namkeens.

4. Keep a water bottle along: Drinking at least eight glasses of water in a day helps to keep hunger levels down, energy levels high, and digestion levels intact. Water intake helps to keep diseases and infections at bay. Swapping sugar-sweetened drinks or fruit juices with drinking water will help to reduce your chances of weight gain. So, all you need to do is to carry a stainless steel or copper bottle along with you and drink every now and then. Other drinks that can improve your hydration are coconut water, lemon water and buttermilk.

5. Move around more: Standing burns more calories than sitting. And walking while doing different things helps further the cause. So ditch those e-mails and walk over to your colleague’s cubicle to discuss things. Use headphones and walk while talking on the phone, take short breaks to drink water - the possibilities to walk around the office are endless. If you sit in an office all day, take a short break — even it is just for three minutes — every hour to walk around the building or do a few squats and stretches at your desk.

6. Make sleep a priority: Lack of sleep can deter weight loss goals. Yes, having a sound sleep for 7-8 hours a day is a must for a human body If you don’t get proper amount of sleep, you may lack the energy needed to complete your workouts; even worse, you’ll crave sugary and fatty foods that will help you stay awake, but also make you pile on the pounds. Studies have shown disturbed sleep patterns are linked to weight-related and psychological changes. So, switch off the phones and gadgets in the bedroom before sleeping and head for a sound sleep.

Bottom Line: Make sure that every day you remind yourself that just making money isn’t everything all the time but taking care of your health, eating right, exercising regularly, managing stress is the key to good health. As your monetary wealth is nothing in front of your health. As its rightly said & believed till date that “HEALTH IS WEALTH”.  
 
 
 


Page Heading Secondary Text

Pomegranates: Reasons Why You Must Eat This Fruit Daily

All post by shwetabansal

2019-09-22



We hear the word "healthy" and tend to think about green smoothies or green-colored foods. One superfood in the red group proves high nutrition comes in all different colors, shapes, and sizes, and could even extend our lifespan.

Pomegranate, the antioxidant-rich food, delivers an abundance of health benefits when added to your snack or your favorite food. One of the clearest benefits of eating pomegranates is the sheer amount of nutrients you can get from them. Pomegranates come with a thick, inedible skin. The inside of the fruit contains hundreds of red, juicy and edible seeds. Pomegranate seeds are loaded with vitamins, minerals and phytochemicals. Pomegranates are a powerhouse of nutrients like protein, fibre, Vitamin C, Vitamin K, vitamin A, iron, folate, thiamin, potassium, copper, manganese, selenium and other essential nutrients.

Know the health benefits of this wonder fruit:
 
1. Eating pomegranate on daily basis may help lower cholesterol, which in turn can lower the risk of heart disease.
2. Eating pomegranates can help with boosting digestion and promote digestive system health. Pomegranate is a rich source of soluble and insoluble fibre, which aids in smooth digestion and eases bowel movements. Pomegranate juice can be consumed as a laxative to treat constipation.
3. Due to high vitamin C, pomegranate helps to boost your immunity. Eating one pomegranate daily keeps infections and diseases at bay.
4. Eating one pomegranate daily helps to attain glowing skin. The anti-ageing properties of pomegranate rejuvenate the skin, both internally and externally. The super-food protects the skin from premature ageing.
5. Pomegranates are good for people with diabetes. It lowers blood sugar levels and decreases your insulin level. 
6. If you are trying to lose weight, include a cup of pomegranate in your diet every day. It is high in fibre and low in calories, which means it can keep you full for longer.

Ways to include Pomegranate seeds to your plate:-
1. Sprinkle the seeds on a salad for a dash of color, flavor, and nutrition.
2. Add pomegranate seeds to a smoothie for a delicious antioxidant boost.
3. Sprinkle pomegranate seeds into oatmeal for a hearty, nutritious breakfast.
4. Stir pomegranate seeds into yogurt for an added boost.
5. Use pomegranate seeds to decorate desserts in place of sugary sprinkles.

POMEGRANATE RECIPE:-

Pomegranate Oats Raita:

Ingredients:- 
·  1 cup plain yogurt
·  2 tbsp oats
·  1 tbsp chia seeds
·  1/2 cup pomegranate 
·  Black pepper 
·  Salt to taste 
 
Method:-
·  Take 2 tbsp of oats slight roast it till gold brown
·  Grind roasted oats 
·  Take a bowl 
·  Add 1 cup of plain yogurt
·  Add grinded oats, chia seeds
· Add little water to make raita consistency 
·  Add 1/2 cup of pomegranate into it 
·  Add salt and black pepper to taste 
· Mix it well and garnish it with mint leaves
 
 
 
 
 


Page Heading Secondary Text

Say Goodbye To Acidity With These Quick And Simple Home Remedies !

All post by shwetabansal

2019-11-20



Do you wake up in the morning with a terrible burning sensation in your stomach, Acid Reflux?
Do antacids make a standard appearance on your work table?
Do you feel something is rising up in your throat, especially after a heavy or spicy meal?

If you answered yes to one of these questions, chances are that you suffer from acid reflux.

Heartburn or acidity happens when stomach acid creeps up into your esophagus, and it’s a problem many of us have dealt with. It can lead to gas, bloating, flatulence, heartburn, acid reflux and much more.
Several factors can contribute to acidity. Improper patterns of eating, excessive consumption of spicy or oily food, lack of physical activity, stress and even dehydration are a few common reasons.
 
Struggling with chronic acidity or even acid reflux is not fun. You might reach for over-the-counter antacids and medications, but all too often those will not to provide enough relief. Rather than going for medicines to cure acidity, it is always better to go for home remedies.

To help you get relief from hyperacidity, here are some home remedies which will give you good results:

1. Eat a Banana: Banana being an alkaline fruit with a pH 5.6, it fights against the burning sensation in the chest, the upper abdomen and heartburn. Banana contains potassium which is alkaline therefore reducing the acidity in the stomach. Start eating a banana every day to help counteract acid reflux.

2. Consume Buttermilk/ Chaas: Cold buttermilk is another useful antidote to acidity.. Buttermilk contains lactic acid that neutralizes the acidity in the stomach. Add a pinch of black pepper or one tsp of coriander leaves to a glass of buttermilk. Drink it 2-3 times a day to get relief from acidity. 

3. Chew fennel seeds: Fennel seeds or saunf have always been recommended by mothers and grandmothers to treat gastric troubles. Saunf treats indigestion and also soothes acid reflux. You can either directly chew a few fennel seeds or soak them in a little water and then drink up water for relief from acidity and heart burn.
 
4. Drink ajwain or carom seeds water: Carom seeds are a good anti-acid agent and natural antacid. It is beneficial for stomach and gives relief to the mucous membrane of the stomach from acidity and hyperacidity. You can simply boil 1 teaspoon of the carom seeds in 1 cup of water for 3 to 4 minutes. Strain the mixture and drink when it is cooled down for ease in acidity and indigestion.
 
5. Drink a glass of Cold milk: Milk is another excellent way to combat acidity. Cold milk will keep the gastric acids under control and alleviate heartburn caused by acid reflux. Anytime you feel an acid formation in the stomach or heartburn coming on, have a glass of plain cold milk without any additives or sugar.

6. Sip aloe vera juice: Aloe vera juice is an effective home remedy for hyperacidity, as it cools down the stomach and provides relief in heartburn. Drink ½ cup of aloe vera juice before heavy or spicy meal.

Other Useful hacks to treat acidity:
If you’re looking for ways to stop heartburn, these lifestyle changes may help.
Ø Chew your food properly
Ø Drink more water
Ø Never eat right before bed
Ø Eat small and frequent meals
Ø Exercise regularly
Ø Get enough sleep

Bottom line: So, now that Dietitian Shweta have told you some super accessible kitchen ingredients to beat the acidity blues, try to opt for these natural remedies rather than quickly popping up an antacid.
 



Page Heading Secondary Text

Why You Must Include Amla In Your Diet During Winters

All post by shwetabansal

2019-11-20



Come winter, and it becomes important to stock up on vitamin C to boost immunity and keep flu, cold and other viruses at bay. You don’t need to buy exotic, expensive fruits; amla, or Indian gooseberry, will do.

Indian gooseberry also known as Amla is a superfood. Amla is powerhouse of essential vitamins and minerals. Amla is packed with vitamins such as Vitamin C and Vitamin B complex. Moreover, it also contains minerals such as calcium, iron, magnesium, chromium, and phosphorus, which play a key role in maintaining overall health. The high fiber content in amla makes it a healthy option for people planning to lose weight. According to ayurveda, amla balances the three doshas – Kapha, vata and pitta in the body.

Adding this to your diet can help you keep many diseases at bay. You can have it raw or pickled. You may also drink its juice, have it in it powdered form or eat the preserve, popularly known as murabba.

This tangy vitamin C rich fruit is great for your immunity, heart, skin, hair, and overall health and well being. Read the benefits and you will want to add it to your diet!

1. Gives a boost to your immunity: Are you suffering from cough and cold? Instead of popping pills, try amla this time! It is an excellent source of vitamin C, which makes it a great natural remedy to fight cough and cold. Amla is a very good food to boost your immunity because it has the necessary elements like antioxidants and vitamin C.
 
2. Reduces constipation: Amla is a rich source of fibre which facilitates the bowel movement. It acts as a great laxative thereby helping people with constipation to get rid of it. Moreover, it also stimulates the secretion of the gastric juices and thus, improves digestion. Adding amla to your diet is a great way for detoxifying and eliminating the waste. Take amla juice the first thing in the morning to clear your system and promote gut health.
 
3. Improves heart health: Content of Vitamin C in amla is great for your heart health. It strengthens and thickens arteries in your heart. This is especially important for people who have high levels of bad cholesterol . Hence, make sure you include amla in your diet to control cholesterol levels and keep your heart healthy.
 
4. Great for diabetes: Amla is a traditional remedy that may help keep blood sugar at a steady level and prevent spikes after meals. Amla comprises chromium, a mineral that regulates carbohydrate metabolism and is said to make the body more responsive to insulin, further keeping the blood sugar levels in check. It improves insulin sensitivity of your cells, which can be beneficial for people with type 2 diabetes.
 
5. Adds natural glow to your skin & hair: Alma improves your hair and skin. Besides, it has anti-ageing properties. Amla purifies blood and keeps pimple at bay. Amla also acts as a wonderful home remedy for dandruff, hair fall and grey hair. Consuming amla increases the vitamin C level in the body. Vitamin C helps collagen (a type of protein) in improving skin quality by making it tight. Adding amla to your diet will naturally boost your skin and hair health.
 
6. Strengthens bones: Amla is excellent for strengthening bones not just because of its high calcium content, but also for the fact that it lowers osteoclasts. Osteoclasts are the cells responsible for breaking up bones. So, it makes the bones healthier and stronger. Amla consumed daily will result in stronger bones.
 
7. Helps in weight loss: Amla juice is a great beverage to start off your day with. It helps in keeping your digestive system on track throughout the day and accelerates your metabolism. A good metabolism is able to burn more calories effectively. So, say yes to amla juice for weight loss. One of the chief reasons why amla is so good for weight loss is the fact that it has a high concentration of fiber.
 
Bottom Line: Amla is considered to be the elixir of life, as it helps build immunity, bestow good health and even increase your life span! With so many amazing benefits to its name, you must be adding this beautiful and health ingredient to your grocery list right away.
 
 
 
 
 
 
 
 
 
 
 


Page Heading Secondary Text

5 common diet myths - busted

All post by shwetabansal

2020-04-17



Are you the one who has just begun with your weight loss journey? There’s no denial to the fact that everyone wants to look fresh and flaunt a perfect figure. Well, then I can relate to how challenging everything must be for you! You’ve gone on a strict diet, workout spree, turned your back on your favorite snacks and tried everything possible in an endeavor to quickly shed those extra kilos.
 
But hold on, losing that weight means smart choices, constant effort and tons of patience. Maintaining a healthy weight is a key consideration for good health. However, when many of us try to drop a few pounds we go about it the wrong way. Remember, what you eat has a direct effect on how you look. It is the food you eat which can help you achieve the perfect body. Food serves two important purposes: to nourish and provide us with energy and to bring us pleasure.

Dietitian Shweta Bansal has listed some of the most common yet easily ignored diet myths that a lot of people swear by. Take note & make sure you don’t fall for any of these.
 
Myth 1: Skipping meals is a key to weight loss
Fact: Are you starving yourself believing that you will lose your weight faster? Think again. When you skip meals, your metabolism slows down. Skipping meals will lead to nutrient deficiency, hair loss, dull face which will not be good to your health. Skipping meals results in consuming more calories, as one tends to eat more at the next meal. Instead focus on balanced diet and wholesome meals.
 
Myth2: Excess of carbs can lead to weight gain
Fact: Carbs have gained a bad reputation when it comes to fitness. Lets break the biggest myth that carbohydrates are bad. Carbohydrates are essential for the body and they are main source of energy. We need to make sure that we consume right type of carbs. If you choose simple carbs like refined flour in the form of biscuits, breads, maida, sugar , they will definitely lead to gain weight. Focus more on complex carbs like whole grains, whole pulses, high fiber fruits and veggies.
 
Myth3: Cut back on fats…Fat makes you fat
Fact: Fats are an important part of your daily nutrition. Fat is a macronutrient which is required for several functions in the human body. Cutting off fats from your diet can result in brittle nails, dull skin, rapid ageing, etc. Your body needs fat for the absorption of fat soluble vitamins A, D, E & K. Make sure to add good fats to your diet like nuts, seeds, avocados, eggs etc. Avoid bad fats in the form of refined oils, trans fats.
 
Myth4: I can eat whatever I want If I am doing regular exercise.
Fact: You just simply cannot out-exercise a poor diet. You can’t fuel your body with junk and expect it to perform. Just like you wouldn’t expect your car to run without proper fuel, you can’t expect your body to perform with junky fuel. It’s essential to both work out and eat right for successful weight-loss and to maintain good health.
 
Myth5: Crash diets and fad diets are healthy to lose fast
Fact: Do you follow a fad diet? Do you feel a fad diet will give you permanent weight loss? These diets may provide short-term results, but they are difficult to sustain and, ultimately, they deprive you of the essential nutrients that only balanced eating can offer. Focus on healthy weight loss instead of going on fad diets.
 
Final verdict:
Eat a healthy, well-balanced diet and fresh food while adding some physical activities in your life to stay on a healthy track. Remember, what your body goes through reflects on your face.
 


Page Heading Secondary Text

Ways to deal with stress and anxiety during the coronavirus outbreak

All post by shwetabansal

2020-05-18



As the events surrounding the Coronavirus (COVID 19) outbreak unfold, it is understandable that you might begin to feel stressed. Staying at home all day can be tiring, boring and stressful. First, know it is normal to feel stressed! Fear, worry, and uncertainty about your own health status, as well as that of your loved ones, is common. Believe it or not, the amount of stress you take has a direct impact on your health. 

Coronavirus lockdown is stresful! But it is important to care of your mental health during such situation. Do not let this Coronavirus outbreak get to your minds. Prioritizing a few beahaviours durung this crisis can go a long way towards increasing your psychological well-being and also strenghtening your immune system. 


 
Here are a few tips to help you deal with stress or anxiety during the COVID 19 lockdown:

1.    Practice Deep Breathing: The way you breathe affects your whole body. Breathing exercises are a good way to relax, reduce tension, and relieve stress. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body.
 
2.  Watch What You Eat: Stress can adverse your eating habits. Diet is as important to mental health as it is to physical health. Stress makes our brain deprived of energy and we feel to eat those chocolates or desserts, so hold on and try taking a few minutes for a small, healthy snack like nuts or a piece of fruit to fill you up.
 
3.   Exercise Regularly: Regular exercise can lower stress to a large extent. This is due to the release of endorphins in the body. Taking a brisk 10 minute walk when we are extremely anxious can help calm down those nerves to a large extent. Do some stretching to release your stress.
 
4.  Connect With Others: It is very important to connect with your loved ones during this pandemic time. Fear and isolation can lead to depression and anxiety. Reach out to family members, friends and colleagues regularly via phone, text, face time or other virtual platforms. It will help you undergo stressful times and also lower your anxiety.
 
5.   Unplug From Social Media: Have Corona time twice a day for 30 minutes just to stay informed about the situation via reliable sources, but limit your news and social media intake to avoid stress and anxiety. Avoid Whatsapp forwards to keep your stress at bay.
 
6.  Maintain a Proper Routine: Even if you are stuck at home, always make a point to follow a regime. A routine provides a structured and organized way of living. Wake up early in the morning. So, follow a daily routine and set a time to sleep at night and when to wake up. Waking up early is not just healthy for your body but is also beneficial in improving mental health.
 
7.   Practice Gratitude: When stressful situations occur, we always think negative. Instead practice gratitude daily. No matter how small, but say thank you. Thank you that you are safe at home, healthy body you have, good food to eat, good air to breathe.
 
8.  Find Things To Keep You Busy: Make time for hobbies, interests, and relaxation. Pick up a hobby like gardening, trying out new recipes, singing, dancing or whatever you like. Find things to keep you busy (whether it’s constructive or creative) to help lift your mood.

Bottom Line: So, if you consider all these simple ways, they can push you in the direction of handling the pandemic stress in a better manner. Stay Safe! Stay Home!