Eggs are considered as the best nutritious item. Apart from being nutritious, eggs are a super food which contains large amounts of vitamins and minerals. Eggs are loaded with protein and a variety of minerals that are beneficial to the human body. In fact, one egg contains 13 essential nutrients, including protein, choline, folate, iron and zinc. Egg protein a good source of high-quality protein, providing 6.3 grams of protein, per egg that is 13% of the daily value for protein.
Boosts Brain health: One of the health benefits of Eggs are they good source of choline. Choline is an important nutrient that helps regulate the brain, nervous system and cardiovascular system. During pregnancy, egg is essential for proper fetal brain development and decreased neural tubes defects.
Promotes Weight Loss: Eggs can help you to lose weight by controlling the rate at which your body absorbs calories. When managing your weight, choose foods that provide the maximum amount of nutrition for the least amount of calories. Eggs are a great nutritional value for those trying to lose weight and maintain healthy weight. Health benefits of eggs can lead to weight loss and decrease in waist circumference.
Improve Eyesight: Another health benefits of eggs is that it is helpful in improving in eye sight . Lutein and zeaxanthin are antioxidants found in egg yolk and are believed to help improve eyesight and reduce the risk of age-related macular degeneration (leading cause of blindness in people over age 65 years) as well as the risk of cataracts.
Improve Your Cholesterol Profile: Not only have studies shown that eggs do not significantly affect cholesterol levels in most individuals, but the latest research suggests that eating whole eggs may actually result in significant improvement in one’s blood lipids (cholesterol) profile – even in persons whose cholesterol levels rise when eating cholesterol-rich foods.
Energy Booster: Including protein rich egg in your meals and snacks helps sustain your energy level and curb hunger, cravings and unhealthy snacking. Protein is a most filling nutrient.
Prevent Blood Clots: Eating eggs may help lower risk of a heart attack or stroke by helping to prevent blood clots. The anti-clotting egg yolk proteins inhibit clot formation in a dose-dependent manner – the more egg yolks eaten, the more clot preventing action.
Promotes Healthy hair and nails: Eggs promote healthy hair and nails because of its high sulphur content and wide variety of vitamins and minerals. Many people find their hair growing faster after adding eggs in their diet, especially if they were previously deficient with the foods containing sulphur or Vitamin B 12.
Healthy pregnancy: Choline is an essential nutrient that contributes to fetal brain development and helps prevent birth defects. Two eggs provide about 250 milligrams of choline, or roughly half of the recommended daily intake for pregnant and breastfeeding women.
Helps prevent bone loss: Phosphorus is the second most abundant mineral in the body (next to calcium) with 85% found in bones and teeth. Bone loss is not only caused by lack of calcium in the body; it may also be caused by a deficiency in phosphorus as both minerals work together to build strong bones and teeth.
‘Eggs are not only low in calories but are packed with nutrients that are essential to healthy living. They are an ideal food at every stage of life, as well as being easy to cook and enjoyable to eat.’
Nuts and seeds are very popular as well as healthy and nutritious snack among individuals. They are perfectly adapted to the taste and ability of humans to pick, dry, store, and crack. In addition to being excellent sources of protein, nuts and seeds have many other benefits, they contain vitamins, minerals, fiber and other chemicals that may prevent cancer and heart disease. Although many people are hesitant to eat nuts because they are high in fat, eating nuts can provide a sense of fullness or satisfaction that actually causes you to eat less of other high-calorie, high fat foods. Eating nuts and seeds are a great way to add vitamins, minerals, fiber, and essential fatty acids (like omega 3 and omega 6), to your diet. Some great choices include almonds, cashews, flaxseeds (ground), peanuts, pumpkin seeds, sesame seeds, sunflower seeds, and walnuts.
Some of the healthiest seeds and nuts along with their benefits are as follows-:
Almonds – Almonds are preferably high in PUFA, with a total of 12.1 grams per 100 grams, most of it is omega-6 fatty acid. They are a good source of manganese, copper, magnesium, vitamin E and riboflavin. There are certain wild almonds which are highly toxic due to the presence of a compound that breaks into cyanide but modern domesticated almonds don’t contain that compound. Eating almonds can lower bad cholesterol, reduce the risk of heart disease, provide protection against cardiovascular disease and diabetes, boost energy, and help to prevent gallstones. Whole almonds (with skins) provide the most heart-healthy benefits.
Cashews – Cashews are high in antioxidants and have a lower fat content than most other nuts. These are moderately low in PUFA, with a total of 7.8 grams per 100 grams most of it is omega-6 fatty acid. Cashews are also a good source of monounsaturated fats, copper, magnesium and phosphorous. Eating cashews promotes good cardiovascular health, even in individuals with diabetes.
Walnuts – Walnuts are very high in PUFA with a total of 47.2 grams per 100 grams with a fair amount of omega 3 fatty acid. They are a good source of magnesium, manganese and copper. Eating walnuts may benefit your cardiovascular system, improve cholesterol in individuals with type 2 diabetes, help brain functions, protect bone health, and help to prevent gallstones. Walnuts also have bio-available melatonin, which helps regulate sleep. A new study published in the Journal of the American College of Cardiology(Oct. 17, 2006) found that eating walnuts after a meal high in unhealthy fats can reduce the damaging effects of such fats on blood vessels. Walnuts also contain l-arginine, which is an essential amino acid that the body uses to produce nitric oxide, necessary for keeping blood vessels flexible.
Peanuts – Peanuts are a good source of heart-healthy monosaturated fat, flavonoids , antioxidants, phytosterols, phytic acid and folic acid, making them heart-healthy, a good way to reduce your risk of stroke, and possibly even cancer. Peanuts are also a good source of vitamin B3 (niacin), folate, copper, manganese, and protein, and are a significant source of resveratrol, a chemical studied for potential anti-aging effects. Peanuts and peanut butter may also help prevent gallstones and protect against Alzheimer’s disease.
Flaxseeds – Flaxseeds, also known as linseeds, are an excellent source of omega-3 fatty acids. Flaxseeds may provide anti-inflammatory benefits, protect your bones, and protect against heart disease, breast cancer, and diabetes. Eating flaxseeds also lowers blood pressure in men with high cholesterol. Flaxseeds are also rich in fiber and manganese and are a good source of folate, vitamin B6 (pyridoxine), magnesium, phosphorous, and copper, and lignan phytonutrients. Have a tsp in salads or in curd daily to get maximum benefits.
Pumpkin seeds – Eating the green, hulled, pumpkin seeds (also called pepitas) may promote prostate health, protection for men’s bones, anti-inflammatory benefits for those with arthritis, and help lower cholesterol. Pumpkin seeds are a good source of the essential fatty acids, potassium, phosphorous, magnesium, manganese, zinc, iron, and copper, protein, and vitamin K.
Sesame seeds – Sesame seeds and tahini are rich in beneficial minerals. Not only are sesame seeds a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorous, vitamin B1 (thiamin), zinc, dietary fiber, and healthy (monosaturated) fats. They contain powerful antioxidants called lignans, which are also anti-carcinogenic. They also contain phytosterols, which block cholesterol production. Sesame contains one lignan unique to it called sesamin. Eating sesame seeds may help lower cholesterol, provide relief for rheumatoid arthritis, and support vascular and respiratory health. The nutrients of sesame seeds are better absorbed if they are ground or pulverized before consumption.
Sunflower seeds – Eating sunflower seeds may help provide anti-inflammatory and cardiovascular benefits, lower cholesterol, and prevent cancer. Sunflower seeds are an excellent source of vitamin E. Sunflower seeds are also an excellent source of linoleic acid (an essential fatty acid), dietary fiber, protein, and minerals such as magnesium and selenium, and are high in cholesterol-lowering phytosterols.
How much should I have?
One serving of nuts or seeds is about a ¼ cup or 60 ml.This amounts should just fit into the palm of your hand. .Nuts and seeds are healthy choices, but be careful not to overdo the quantity. They are high in fat so the calories can add up quickly!
GUIDELINES FOR EATING NUTS AND SEEDS
Here are certain tips for incorporating nuts and seeds into your diet.
* Nuts and seeds are best eaten raw and unsalted.
* Store nuts and seeds in the refrigerator or freezer to preserve freshness.
* If you enjoy nuts and seeds roasted, roast them yourself in the oven.
* If you can’t eat nuts and seeds without salt, buy them raw, roast them and sprinkle on a pinch of sea salt.
* Nuts and seeds make a great addition to salads (instead of croutons), stir-fries and oatmeal.
* Nut butters are easier to digest, but stick to ½-1 tsp in a day
* Although nuts and seeds offer many benefits, too much of this good thing can wreak havoc on your waistline and digestion. Stick to 1 to 2 ounces per day.
Muesli is becoming a popular breakfast option on the breakfast table of most urban households. It is by far one of the healthiest cereal options currently available in the market. Besides the fact this is a great healthy breakfast option , it actually tastes good! Muesli is a combination of rolled oats and wheat flakes that also contains added ingredients like dry fruits, nuts and seeds in it. Some of the pre-packaged muesli available in the market might contain added sugar in form of dried fruits and other preservatives. While buying the box make sure to read the instructions and look for “ low-sugar” or “no-added sugar” option.
We have told you many times that breakfast is the most important meal of the day. It contributes to 1/3 of an individual’s daily calorie & nutrition requirement. Muesli is one of the healthiest, high in nutrition that contains relatively low calories and easy to prepare breakfast option available. It is far superior to the regular cornflakes in terms of health benefits.
Most common mistake people make when they are trying to lose weight is that they skip breakfast, without realizing it is the most important meal of the day. Skipping breakfast over a period of time slows down your metabolism. Let us explain the logic: by missing breakfast you have automatically reduced the calories from your diet. After sometime your body gets use to the limited calories and in return slows the metabolism. So anytime you add it back to your routine it gets added to your system as extra calories (especially since the body is not use to it), making you believe that eating breakfast makes you fat.
Coming back to why you should add muesli to your diet. The health benefits of a bowl of muesli with added milk, fruits and seeds/nuts is a dish full of fiber, vitamins, protein, omega 3 and minerals and are the best way to start your day. You can further increase the nutrition value of a bowl of muesli by adding fresh fruits & seeds/nuts like apple, banana, strawberries, pear, almonds, walnuts, raisins, pumpkin seeds, flaxseed etc. If you get bored of adding milk you can choose from other available substitutes like yogurt, fruit juice, or even just plain water. All these ingredients along with muesli have multiple health benefits and will also promote weight loss by nourishing the body and regulating the metabolism.
Its difficult to portion control when it comes to snacks. They are consumed while standing and socializing that might prevent the mind from registering the damage done in terms of calories. With moods elevated for the coming festive season and friends, family and relatives getting together for card parties, its difficult to escape the snacks. Snacks are also known as finger foods, are small in size but can be very high in calories as most of them are either deep fried or consumed in large quantities. This directly impacts the waist line and reverses any weight loss that you might have achieved especially for this festive season.
Not considering all snacks to be unhealthy but most of them are made from using cheese, refined flour, oil, high carb ingredients and many of them are deep fried. Also the dips which offer different flavors can be equally unhealthy if the ingredients have high salt, sugar or high fat.
We know it that its not just the snacks that play spoil sport to your weight loss resolutions but also the alcohol that accompanies it. If not the alcohol then the sweetened soda beverages, cold drinks, packaged juice, soda water etc are there to keep sipping on your favorite snack. Now we don’t want ti imply our options but present you some healthy options for consideration. Even if you are eating healthy options portion control is a must as every extra calorie consumed gets saved as fat in your body.
There are plenty of healthy snack options available and using some culinary skills and keeping out the unhealthy ingredients you can prepare or outsource some snacks for better health and taste.
Some Healthy Dip Options
Hung Yogurt Dip: Hung yogurt or greek yogurt is a healthy option as it is rich in nutrition and keeps a check on calorie intake. To make a dip you can use shredded garlic cloves, table spoon olive oil, chopped coriander and peppermint, some chilly flakes and salt for taste and combine it with greek yogurt. It tastes delicious and is a great substitute for cheese dips, mayonnaise or other fattening dips.
Hummus: Chickpeas is the main ingredient in the recipe which is an excellent source of protein and important vitamins and minerals. Mash the chickpeas in a blender and mic chopped garlic (optional), seasame paste, olive oil, lemon juice and garnish it with coriander or peppermint leaves. This is a great dip that can be eaten with breads and cereals, pita bread and is filling too.
Green Chutney: This is a common dip in Indian menus and and compliments all the snacks. You can prepare green chutney in a variety of ways. You can make it in combination of coriander leaves, peppermint leaves, raw mango, lemon juice and salt for taste. If you want to further experiment it you can add a paste of onion and garlic paste in it to further the taste.
Fresh Vegetable Platter: For vegetable salad you can have plenty of options of vegetables that you can mix and prepare different salads. You could use fruits for a mixed taste and bring in more flavor to it. Simple salads with tomatoes, cucumber, radish, carrots, bell pepper, cruciferous vegetables are mostly available. You could add lean meat options, cottage cheese etc to avoid making the salad plain and simple. Even boiled eggs or scrambled eggs can add flavor to your simple salad.
Whole wheat Pita Bread: Pita bread is a great substitute for chips to be served as snacks. It has fiber and protein in it that helps you get fuller faster and longer preventing you to continue nibbling. The salt in chips is highly addictive that’s what makes you keep munching them and before you realize it you have finished a large packet of chips all by yourself.
Barbecued Chicken: Everyone loves Barbecue chicken and vegetarians can opt for barbequed veg platter. Chicken is a nutritious food option rich in protein and low in fat if the fat is removed properly. Grill your chicken in the open and with some spices and dips enjoy eating it while you play cards and make some money.
Dry Fruits: Some different healthy dry fruits that you can casually munch while concentrating on your game can be a interesting choice. It will add nutrition to your body, is small in portion and can be eaten directly. Offer almonds, pistachios, walnuts, cashew-nuts etc. Peanuts or peanut salad can be a healthy option as well.
Salads are popularly known as the dieter’s delight. Unfortunately a lot of salads that are often promoted as healthy might not be as healthy as they appear. Infact sometimes might even carry double the amount of calories than a bowl of pasta! Its very easy to add calories to a dish but how do you make it equally easy to reduce them.
The secret to the calorie count of every salad is in the sauce. Four signs that make salad fattening are : creamy dressing, red meat like bacon toppings, oily dressings and lastly cheese. Your next question would be how to choose a healthy salad from the menu without compromising on the flavour of it. We have a few answers explained for you right here:
Combine fruits with vegetables for that extra flavour: Fruits contain natural sugar that adds flavour without burdening the salad with extra calories. It is also the best substitute for artificial sugar. Citrus fruits can be added to enhance the flavour and give it a tangy taste for more variety. Both fresh fruits and dried fruits add flavour, texture and nutritional benefit to the salad. This combination adds antioxidants, fiber, vitamins and minerals to your diet. Besides the reduced calories your body is getting the best of nutrition packed in one meal! Read more
We require 2 teaspoons of sugar in a day if you are looking to lose weight and about 4 teaspoons if you just want to manage your current weight. But don’t just count the sugar consumption in your tea and coffee but all the other sources that you might consuming sugar indirectlylike your sweetened soda’s, colas, candies, sweetened cornflakes and flavoured yogurt. Often diet programs and nutritionist brag about eating yogurt in the diet as it has probiotics, vitamins and minerals, protein etc which promote better health and is low in calories as well. But is flavored yogurt as healthy as non-flavored yogurt?
Flavored yogurt which come in a variety of mouth watering flavors don’t contain the real fruit in it but conatins the pureed form which is high in sugar content. Compare the ingredients of regular yogurt and flavored yogurt to understand the difference in calorie intake. Around 200 gms of flavored yogurt contains 25 grams of added sugar. The extra sugar gets stored in the body as fat and over a period of time this continuous weight gain can cause health complications. The sugar in the flavored yogurt increases the calorie intake by 100 calories for a 200 gm serving.
We are not saying that flavored yogurt is the main reason behind your weight gain. What we mean is that foods like flavoured yogurt are often marketed as health foods. They might be relatively more healthy than the other processed foods but they still are hidden source of high calorie food that are often misunderstood as fat free.
When talking about weight loss it is not just important to eat healthy foods but manage calories either by portion control or choosing healthier options. Sugar provides instant energy and no nutrition. People who have blood sugar problems could experience a sudden increase in sugar levels with flavored yogurt. Instead flavor your yogurt seperately with fruits that you want. Flavored yogurt is also high in sodium content causing water retention in the body and resulting in bloating. Read more
These days a lot of people for better health, higher energy, more strength and fitness are adding health drinks in their diet to improve their daily nutrition intake. We have put together a simple analysis on which are the popular health drinks in the market and which one is the healthiest energy drink of the lot. The three most popular health energy drink brands are horlicks, bournvita and complan. All of them claim to enhance growth, provide added nutrition and even promoted as meal replacement option as they carry sufficient nutrition to compensate for a single meal.
Reading the nutrition label of the best selling health energy drinks we found that the base of all the three health drinks are nearly same when compared to their carbohydrate, fat and sugar value. We require carbohydrates for energy, protein for muscle building, fat for basic functions etc. The health drinks contain a large number of vitamins and minerals which improve the cell functions in the body.
Below are the nutrition content od horlicks, bournvita and complan
Complan: Milk protein – 18 gms; Fat – 11 gms; Carbohydrate – 62 gms of which sucrose is 27 gm.
Bournvita: Protein – 7 gms; Fat – 2 gms; Carbohydtare- 84 gms of which sugar is 70.3 gm.
Horlicks: Fat – 2 gms; Carbohydtare- 79.2 gms of which sugar is 13.5 gm.
The major portion of the health drink is carbohydrates that easily breakdown in our bodies to provide energy. The carbohydrates can be simple sugar like sucrose and glucose which instantly breakdown in our body to produce energy. Bournvita has highest amount of sugar and carbohydrates in total. Though each health drink is fortifies with important vitamins and minerals like iron, b vitamins, vitamin a, d and e which has various functions in the body is is beneficial. Horlicks contains the least sugar as compared to other healthy energy drink and contains fiber of the grain which is healthy for the stomach.
These energy drinks are mostly consumed with milk and carry sufficient amount of fortified nutrition. Even though they highlight the vitamins and minerals on the packaging in reality carbohydrate is the major component of these health drinks. People who are looking to lose weight should avoid health drinks and look for more natural foods like fruits and vegetables which are packed with vitamins and minerals and are low in calories as compared to any other food. Read more
What is it that makes a cooking oil healthy and whats in it that effects heart health? Cooking oil has fat that has various health functions that makes it so important in our diets. Read along to understand different how different types of oil are healthy or healthy depending on their fat content. Cooking oils are healthy but need to be used in moderation for better health.
We have always read that fat is not healthy for the body and often causes obesity, heart diseases and increases cholesterol. Our body requires essential fatty acids for absorption of vitamins, better hormonal function, regulating blood sugar levels, storage of energy, controlling inflammation and brain development. Most importantly it adds flavor to the food. Fats are generally categorized as saturated fat and unsaturated fat. Saturated fat is difficult to break and is difficult to digest. It has high boiling point and freezing point. These fats are usually solid at room temperature and have a longer shelf life. Where as the other fat is unsaturated fat which is further divided into two categories of poly saturated fat and mono saturated fat. These fats are liquid at room temperature and have low boiling and freezing point with a shorter shelf life.
Unsaturated fat is unhealthy for the body and increases cholesterol while the polysaturated fats which contain the essential fatty acids improve cholesterol and lower bad cholesterol in the body. When unsaturated fat is hydrogenated it is called trans fat which increases the shelf life of products. The chips and commerical fried foods contain hydrogenated fats. Trans fats are not so healthy as they increase cholesterol, triglyceride and LDL which have severe effects on th health.
Cooking oils are either derived from animal sources or plant sources. We have heard that certain oils are more beneficial and improve health when used for cooking whereas some oils are unhealthy. Deep fried foods are cooked in oils which have more saturated fat as it has high boiling temperature which does not let the oil burn and bear its characteristics.
Sometimes fats lose their characteristic upon boiling and don’t remain healthy and develops qualities that may result in bad health.
There are different oils present in the market like ghee, sunflower oil, safflower oil, peanut oil, olive oil, mustard oil, coconut oil, flax seed oil, sesame oil, rice oil etc of which some contain more of saturated fat and are not so healthy while some contain more of unsaturated oil which are healthy. You can consume about 30% of your daily calories requirement from fat through cooking oil. Here is a list of some of the healthier cooking oils available in the market.
Below are some healthy cooking oil with their characteristics
Mustard Oil: The oil is derived from pressing the mustard seeds. It contains very less of saturated fat and more of unsaturated fat. It contains omega 3 acid and omega 6 essential fatty acids about 12%. It is liquid at room temperature and is has its own characteristic smell and brown clour. In Indian cuisines it is used to cook stir fried veggies at low temperature as they add flavour to the food. The erucic acid present in it is controversial for its benefits. It is used for massaging at various places.
Olive Oil: It is called the healthiest of all cooking oils and is present in different variants like extra virgin oil etc. The variants have different properties and used differently. Olive oil is primarily unsaturated fat and just 12% of saturated fat and improves heart health and increases good cholesterol. It has a lot of vitamins E & K with essential fatty acids and antioxidants. Extra virgin quality is used for skin, shaving oil but not used for cooking usually as it loses its characteristic upon heating.
Peanut Oil: Peanut oil has a high smoke point and is often used for deep frying. The oil is healthy as it contains higher content of unsaturated fat and less of saturated fat making it healthy and in fact improves coronary benefits. It is high in energy and has a long shelf life. It brings a aroma and flavor to the food it is cooked with.
Sunflower Oil: It is one of the most common cooking oil used for cooking which we refer to as refine oil. It is high in unsaturated fat and is rich in essential fatty acids. It can be used in food for cooking on high temperature. It is often used in commercial products and for deep frying of foods like french fries and chicken etc. It contains vitamin E & K as other nutrients in it. The plain taste makes it available to be used in various dishes.
Antioxidant is another very freely used terms by promoters of wellness, nutritionists and healthy living. What do you really mean by antioxidants and why does our body need them. Lets start from the beginning. Oxygen is the prime ingredient for our body’s metabolism. It is this the process that changes food into the fuel for our body to continue living. While our food is digested with the help of oxygen it releases certain oxidized particles in the body which are also commonly known as free radicals. These free radicals are potentially dangerous and cause cellular damage that can lead to serious diseases like cancer, heart problems, aging etc.
Free radicals are not only created by regular metabolism of food in the system. Factors like pollution, smoking, over exposure to the sun, high cholesterol food further aggregation the production of the free radicals in our body.Therefore it becomes imperative to use enzymes that neutralize the effect caused by free radicals in our body. Antioxidants are the most powerful and effective molecules that help control and destroy these free radicals in the body. Our body naturally has tendency of producing antioxidants but with age, lower immunity system begins to diminish. Fortunately there are many natural resources of antioxidants available in the form of vitamins and minerals. Fruits, nuts, spices and vegetables are the best and most easily available resources. You can reduce free radicals in your body by adding these food groups to your diet.
Here is a list of some food Sources rich in antioxidants
Zinc – Nuts, chicken, beans like kidney beans, chickpea, cashew nut, oats, seafood (mildly)
Selenium – Nuts, chicken, fish, wheat flour,
Phytoestrogens – Soya, flax seeds, nuts,
Probiotic – Yogurt
Spices: Turmeric, cinnamon
Eat a fruit every time you have a growling stomach. Its the healthiest substitute for a snack as it is packed with nutrition and can actually boost your metabolism. There are variety of fruits present through out the year offering loads of nutrition packed in different flavors. Binging on fruits is specially helpful when you are trying to lose weight or are on a weight loss diet. Seasonal fruits then become an ideal in-between meal snacks. Fruits contain phyto-chemicals and antioxidants help fight free radicals and diseases in the body.
Regular consumption of fruits promote healthy heart health reducing the chances of cardiac problems, lower blood pressure and keeps cholesterol in check. The vitamins and mineral quality of fruits can’t be replaced with supplements as it is a natural source and gets absorbed by the body easily. Summers offer a range of fruits which are full of taste, colour and nutrition. Add 1-2 fruits in your diet and experience the change.
Some Summer Seasonal Fruits
Water Melon: Eating 100 gms would add just 20 calories to your diet. Though it is sweet but the high amount of water and fiber lessen the calories present in it. It is refreshing and reduces body temperature, blood pressure, inflammation and many other health conditions. It has the highest concentration of lycopene, a powerful antioxidant which improves heart health. It contains vitamin, A,C and B and minerals like potassium, calcium and is fat free. Enjoy its juice or eat raw in salads.
Mangoes: 65 calories is what it provides for 100 gms. You could eat a small sized mango before a workout as it is high is carbohydrates but with a low glycemic index. vitamin A (beta-carotene), vitamin E, vitamin C and selenium along with phenolic compounds are present in mangoes. It is rich in minerals and has high anti-oxidation and anti-inflammatory properties. Check the portion control while eating mangoes for weight loss.
Plum: 52 calories Potassium, magnesium, calcium and phosphorous are minerals present in plum along with Vitamin A, E and c. It provides 55-60 calories per 100 gms though consume 2 fruits. It is high in fiber and boost immunity and protects against cancer. It is a healthy fruits.
Jamun/Jambul: High in vitamins and minerals like iron, manganese, zinc, calcium, sodium and potassium. It contains antioxidants like Tannic acid, Gallic acid and oxalic acids along with alkonoids. It is beneficial for diabetics and eating 100 gms adds 60 calories approx.
Musk Melon: Eating a cup of muskmelon will add 50-55 calories with lots of fiber and carbs for energy. It is rich in vitamin A, B and C along with potassium, magnesium and sodium. Improves constipation problem. It has anti-oxidation properties and improves metabolism.
Vegetables offer low calories, no fat (when eaten raw) and add lots of vitamins and minerals to the diet. Through out the year we see different vegetables in the departmental store or being sold by our local vendors. We encourage consumption of seasonal vegetables for two reasons, first they are cheaper and secondly they are fresher than those not in season. Most of the vegetables available in summer have high water content as they keep the body cool and replenish the lost nutrition caused due to sweating and general heat. Vegetables are also high in fiber content which keeps us fuller with a healthy digestive system.
Vegetables are not always tasteless and boring. If prepared well they can be better tasting than most of the processed food available. Besides they build immunity and improve the metabolic functions in the body. People especially watching their weight or suffering from any therapeutic condition or even just living healthy should include portions of vegetables in their diet either as salads or stir fried. You could eat vegetables raw, cooked, individually or in a combination with other vegetables, legumes, cereals, etc. Here are some seasonal vegetables that you can eat this season for good health.
Some summer vegetables and their benefits in keeping us healthy
Lady Finger/Okra/Bhindi: This vegetable is low in calories and it adds just 30 calories per 100 grams. It contains vitamins A, C, K and B vitamins along with flavnoids. It is rich in anti-oxidation properties and helps in vision. It contains important minerals as iron, calcium, manganese and magnesium. Healthy for people on weight loss as it makes you fell full and adds lots of nutrition too.
Tori/Ridge Gourd: It is beneficial for the stomach and helps reduce blood sugar levels. 100 gms of Ridge Gourd adds just 20 calories to the body. It is rich in nutrients such as dietary fiber, vitamin c, riboflavin, thiamin, iron and magnesium. The high fiber and low fat content make it effective for weight loss.
Pumpkin: A bowl of pumpkin will add just 30 calories to your diet besides supplying a lot of vitamins and minerals to the body. It is rich in vitamin A, C and E along with iron, magnesium, potassium, niacin and dietary fiber for better digestion. It contains carotenoids which improve the immune system. It has anti-oxidation and anti-inflammatory properties.
Bottle Gourd/Lauki/: Bottle gourd adds just 12 calories per 100 grams. It is 96% water and contains vitamin c and B vitamins. Sodium, iron, potassium are presnt in the vegetable and contains high amount of dietary fiber. It is extremely effective in weight loss, reduces constipation, improves complexion and has a cooling effect on the body.
Gavarfali/ Cluster Beans: Gavarfali (cluster beans) are rich in iron, folic acid, calcium and are an excellent source of fibre. They are best eaten with lentil dals. It only contains 25 calories every 100 gms. High in dietary fiber and rich in vitamins and minerals. Also recommended for weight loss as it improves metabolism.
Make your breakfast options healthier and satisfying. Start eating breakfast which offer low calories and helps you lose weight. Eating breakfast will keep you active and full helping you avoid munching in between. If you skip breakfast you could be slowing your metabolism which would affect your weight loss process.
You could make breakfast options simpler and easily available to not skip it and eat healthy and stay fit. Here are some breakfast options that would keep you active and keep you full to avoid mid-meal munching.
Curd and a fruit: If you are the one who doesn’t like eating breakfast and are always in a hurry to run to the office then this the easiest breakfast option. You don’t have to prepare anything or cook it either. Just carry it or even buy it on your way. A good combinationof carbohydrate and protein providing approximately 250 calories. Curd (Yogurt)provides satiety which helps to keep hunger away till its time for next meal.
Brown Bread and Egg: Eggs are possibly the most versatile as well as being the most nutritious breakfast protein. They can be poached, scrambled, fried, soft-boiled, hard-boiled or made into an omelette. Egg is low in calories and saturated fat yet is full of vitamins A, B,D, E and minerals such as calcium, iron, potassium, selenium and magnesium. Brown bread is rich in nutrients providing a feeling of fullness, thereby reducing the risk of overeating. Egg with 2 slices of bread provides approx 220 calories.
Sprouts with buttermilk : Sprouted seeds, legumes and grains are a cheap and easy way of increasing your intake of vitamins and minerals. Germinating seeds and grains increase their nutritional value. The vitamin C content of wheat increases sixty percent during sprouting. Sprouts are filled with antioxidants, they are full of protein, chlorophyll, vitamins, minerals and amino acids. Buttermilk is lower in fat than regular milk, because the fat has been removed to make butter. It is also high in potassium, vitamin B12, calcium, and riboflavin as well as a good source of phosphorus. Approx calories 270 calories.
Oats in low fat milk: Oats, like other cereal grains, are valued primarily as a source of carbohydrates which provide calories for energy needs. It contain soluble fibre beta glucan which help to control your sugar and cholesterol levels. Oats have a higher concentration of well-balanced protein than other cereals. It also helps in keeping bowel movements regular. Approx calories 240 calories.
Nuts and Fruit: Nuts are a Super source of Non-animal, digestible protein Breakfast options does not have to be the one which has to pass through the oven. Eat some nuts and a fruit at breakfast with a glass of milk. When eaten first in the morning, nuts help start proper digestion for the rest of your day. A fist of nut along with a fruit provide approx 200 calories.
Whatever you prepare for yourself, choose a healthy option to keep you full and meet the nutrition requirement.
You can also use Fitho’s calorie counter to search for your food, calculate its calories and see its full nutrition facts.
As we get older there is a change in our hormones levels that can affect the energy levels in the body. But even then low energy levels that reduce with age means that you dont have the hyper activity of a 13 year old. If you constantly feel tired and out-of-it even when you havent done much all day should make you get concerned. Maybe its a calling to make that lifestyle change before it translates into some health issues. We give you some easy to follow steps that can help clean your system internally, regulate your metabolism and spike your energy levels naturally.
Based on a simple philosophy of eat well and exercise, this is how you can do it too:
Balanced Meal: Eating a heavy meal or stuffing till the time we feel loaded gives a sleepy feeling. Ensure your meal are dominated by fresh seasonal vegetables and pulses. This will not only give the right nutrition for your body but will also detox your system simultaneously. Vitamins and minerals accelerate the basic chemical reactions in the body for various functions. Low intake of vitamin and minerals affects the immune system which slows down the body metabolism and shows decline in energy levels. Eat fruits and vegetables for vitamins and minerals and keep a faster body metabolism.
Water: Sometimes feeling thirsty can be a reason for lowered levels of energy. If you are dehydrated then you will feel fatigued and lack energy. Keeping the body hydrated will keep the metabolism high and faster digestion of food in the body. Drink plenty of water to kep energy levels high. Sometimes drinking too much coffee or tea also leads to dehydration. Avoid as much caffeine as you can. Instead switch to green tea for all its health benefits. Read more
The tiny seeds add not much of calories to the body and are low in carbohydrates but are full of vitamins, minerals, essential omega fatty acids and antioxidants that keep many health problems away keeping you healthy.
You could include flax seed in your diet on cereals and salads and include it in yogurt and shakes. You could eat it directly or eat in combination.
Flaxseeds contain health fighting properties and is beneficial for weight loss. Below are health benefits of flaxseed.
- Cardio-protective: Due to presence of high content of alpha linolenic acids (ALA) a type of plant-derived omega-3 fatty acid, flax seed is known to have cardio-protective benefits Flax seeds aid in lowering total cholesterol, LDL cholesterol levels and may also keep platelets from becoming sticky therefore reducing the risk of a heart attack.
- Controls Blood Glucose Levels: Fiber present in flax seed helps stabilize blood sugar. A recent study demonstrated Lowering of blood sugar levels by 28% an hour after eating flax seed.
- Cancer Fighting: Flaxseeds are high in lignans, (a phytoestrogen) and in alpha linolenic acid (ALA) which are found to be promising as a cancer fighting agent. Flax seed’s high fiber aspect is also beneficial in the fighting against colon cancer. Lignan metabolites can bind to estrogen receptors, hence inhibiting the onset of estrogen-stimulated breast cancer Lignans are known to promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer.
- Prevents Constipation: Flax is high in both soluble and insoluble fiber. Flaxseed promotes regular bowel movements and helps to absorb water, thereby softening the stool and allowing it to pass through the colon quickly.
- Boost Immunity: A study in Nutrition Journal stated that eating flax daily favorably affects immunity, the body’s ability to defend itself successfully against micro-organisms. Lignans and ALA (alpha-linolenic acid), affect immune cells and compounds that control immune reaction.
- Mood-Enhancer: Flaxseed has a mood boosting ingredient: docosahexaenoic acid (DHA) which is essential for the proper function of brain cells. Flax seed decreases risk of Alzheimer’s due to presence of Omege-3 fatty acids.
Gone are the days of bulking up and looking like Arnold schwarzenegger. Now Edward Pattison’s (Star of the twilight Series) body is the new rage. Getting lean and having the definition is still not as easy as it sounds. In fact it is still more difficult to get lean than bulk up. People and bodybuilders usally eat meats as protein sources to bulk up. Unfortunately there are very few natural ways of getting lean. One which is often forgotten due to the quest for a bigger body is the importance of vegetables in the diet. Vegetables are low in calories and full of vitamins and minerals and fiber for better digestion . Besides this they also help develop leaner and strong muscles due to the high quality nutrients present in them.
Vegetables have very little fat in them which is crtical for reducing body fat to achieve the lean muscular look. Vegetables like cabbage, spinach and parsley are rich source of glutamine which is an amino acid which is the building block of protein and helps build more muscle mass, promoting digestion and tissue repair. The vitamins and minerals with antioxidants reduce inflammation in the body and boost immunity.
Vegetables also boosts muscle growth in older men also as the mitocondria activity in the cells provide more energy to the muscle to perform longer and with power. Doing adeqate resistance exercise with healthy diet will keep them stronger and in better shape reducing chances of injury.
A new study in the February issue of Cell Metabolism traces that improved performance to increased efficiency of the mitochondria that power our cells. The study suggests that foods that contain nitrates make your mitochondria work better and are known as power plants of the cells. Green vegetables are rich in nitrates that boost mitochondria activity giving us more energy during workouts for building leaner and bigger muscles. Good sources for green vegetables are spinach, parsley, kale, asparagus or other green leafy vegetables.
Add a bowl or two of vegetables for better metabolism of nutrients and higher level of energy for building lean muscles. Vegetables are fat free and low in calories reduce the fat percentage in the body giving you a ripped body. Fiber in vegetables keeps you fuller so that you don’t indulge in munching in between meals and avoiding eating extra calories for any storage.