Archives for August 2017

August 29, 2017 By Mitali Ambekar 25 Comments

Fox nut – The Lotus Seeds and its nutritional benefits

As a kid my mother use to feed me fox nuts which I hated as it was tasteless. Then few years ago someone I know introduced me to it all over again and nothing had changed. I still hated and wondered why do people eat it, what do they like about it?

Thankfully, my mom had a way to get me eat fox nuts. She roasted the nuts and tempered it with some condiments and spices and there it was the new version of the healthiest popcorn. Crunchy, yummy and the best tea time snacks.

Fox nuts are lotus flower’s seed. It is grown in water and is largely found in India and know as ‘Makhana’ here. Also found in Korea, Japan and Russia and known as ‘Gorgon Nut’ there. It is also known as Euryale Ferox. This is an Asian water plant and is mainly cultivated for its edible seeds which look like popcorn.

It is highly nutritious food that has been used as a snack all over and also used in different recipes especially in Indian cuisines. It can be had in the roasted or fried form. It can be stored for a longer time if kept in air tight containers. Chinese use it as a part of medicines as it has various medicinal properties too. They use to strengthen spleen and kidneys.

Fox nut and its beneficial attributes:

Fox Nuts are considered superior to dry fruits such as almonds, walnut, cashew nut and coconut in terms o sugar, protein, ascorbic acid and phenol content

It is high on anti oxidant and thus acts an anti-aging food, helping in preventing white hair, wrinkles, premature ageing etc.

It is high in fiber and so helps to avoid constipation. They help the body to flush out the waste and thus prevent the accumulation of toxins

It is also an aphrodisiac, thus helping in fertility issues like premature ejaculation, increasing the quality of semen and also helps women in overcoming infertility.

These nuts are low on saturated fats and Sodium and high on Magnesium, Potassium and helps in controlling high blood pressure and diabetes too.

It helps in controlling palpitation and insomnia as it has calming properties

It helps in reliving arthritis- numbness and pain in joints

As it is has astringent properties it also helps cure diarrhea and have better appetite.

It strengthens the body and reduces burning sensation and quenches thirst.

These nuts are a type of seed that could be included in the daily cereals or soup to maintain good health. Since it has good amount of protein it is considered apt snack for vegetarians. But, because it is neutral in taste, usually no one prefers to eat it raw.

Here is a my mother’s simple recipe to make it more tastier

1) Heat 2 tspn of homemade ghee in a pan.

2) Add salt and turmeric and stir it for some time. You can even add red chilies, curry leaves and mustard seeds to it.

3) Add Fox nuts to it and roast for some time.

Best snack with your tea/ coffee or in between snack.

It is even eaten as a fasting food in India as it considered a very pious. And, is also used to worship God.

Apart from eating it as a snack or in your breakfast cereal it can also be added to a sweet dish or a vegetable curry or in Rice preparation.

August 28, 2017 By ASHWINI PRAKASH CHAUDHARI 16 Comments

Fat Burning Foods

In my previous blog, you read about 5 easy ways to cut down on fat. When we are talking about burning that extra fat from our body, we need to take care of our food too. Let’s understand what are these fat burning foods?

I have chosen some fat burning foods that we use in our daily routine but, unaware of its impact on our health.

When we talk about fat burning food, the first thing that comes to mind is Green Tea.

#GreenTea is packed with antioxidants but, did you also know that it can help you shed the fat? It’s the Catechins-(a type of an antioxidant which found in tea). These are a part of green tea that gets your body to switch over to burning more calories, as well as fat. Several studies suggest green tea may promote weight loss by stimulating the body to burn abdominal fat. It temporarily speeds metabolism after sipping it. To get the most benefit of it, you may need to drink green tea 2-3 cups per day.

#Bulletproof Coffee-I am sure you will love this one. Your favorite beverage may actually help rev the metabolism and help you lose weight. Try to have a cuppa coffee first thing in the morning but, try this new and healthier version of the coffee-‘the bulletproof coffee’. For this coffee cut out the sugar and cream and add 1tsp of virgin coconut oil or our very own desi-ghee or unsalted butter and get your daily dose of MCT’-(Medium chain triglycerides, it’s a type of fatty acids. It helps in food absorption, decreases body fat and increases lean muscle mass), the good fats which helps you in reducing cholesterol, controlling hunger pangs and helps in fat burning.

#Egg whites : One of the best source of protein. It is also known to be rich in branched-chain amino acids, which keep your metabolism boosted for several hours.

#Chicken, Lean meat and Fish- Excellent source of protein, they help us pump up our muscles. More the muscles in body, higher is the metabolism and higher is fat burning. Protein has a high thermogenic effect: You burn about 30% of the calories the food contains during digestion. They are also rich in Iron. Iron deficiencies often make our metabolism sluggish refraining from fat burning. Grab on these protein-iron rich combo foods at least twice a week. Skinless chicken breast is a great choice. Lean meats are full of protein and less fats. Then there are fishes that are rich in omega-3 fats, proteins and iron- look out for salmon, herring and other fatty fishes.

#Fiber– High fiber foods tend to be less “energy dense,” which means they have fewer calories for the same volume of food. Most of the fiber rich foods have the thermogenic affect which increases energy expenditure by stimulating the sympathetic nervous system to cause enhanced metabolic activity. When metabolic rate enhances, fats breakdown rapidly. Example, Fruits, green leafy veggies like spinach, Whole wheat, nuts, beans, oats, etc

As I have mentioned in my earlier blogs, that I have been on a healthier side. So, to cut down the extra fat from the body,I have increased the fiber intake in my meals. Most of us begin their day with oats and even I did the same. I started having oats in my breakfast. Oats are a fiber-rich whole-grain. Your body burns twice as many calories breaking down whole foods (especially those rich in fiber such as oatmeal and brown rice) than processed foods. To make it healthier, I started adding nuts in it. They’re high in protein, fiber, and heart-healthy fats. The combination of oats and nuts were so impactful that it helps me blow up the fats.

Nuts are an excellent way to curb hunger between meals. They’re also rich in calories, so limit your portions. So, you can have handful nuts in a whole day. If you don’t like eating nuts for snacks, chop them and sprinkle over main dishes or side items. You’ll still get the good fats, they bring, and they help to flavor up the meal.

Similarly, the other raw vegetables make for an outstanding snack. They satisfy the desire to crunch, they’re full of water to help you feel full, and they’re low in calories. When you’re in the mood for chips and dip, replace the chips with raw veggies. Another way to fill up before a meal is by eating salad. Make your salad interesting by adding a variety of fruits and vegetables or pomegranate, corn. Be careful about dressing, which can add a lot of fat building foods.

Water: For all the above listed foods, water is the most wanted nutrient. Without sufficient water intake, your body goes into dehydration and we very well know “Dehydrated body almost kills your metabolism”. 3 liters of water every day is ideal. Also to digest of the above listed foods and get the maximum benefit of them, water is required. While reading this article too, grasp a glass of cold water, which forces your body to use more calories to warm it up.

There are many other foods which you can add to your daily routine which can help you to burn fats like berries, especially blueberries, chilli peppers, grapefruit, olive oil, Enova oils (soy or canola), whole grains, beans and legumes, low fat dairy products, yogurt, flax seeds, etc.

So let’s start adding these foods in our daily routine and start en-kindling the fat.

August 27, 2017 By CHARMI GOGRI 84 Comments

Do’s and Don’ts of Yoga – Some RULES to bear in mind as you practice YOGA

An old friend asked me what is yoga? Her interpretation of people doing yoga was thus- people twisting and turning their bodies like pretzels, chanting and sitting like a statue, Is that Yoga ?

Well, I took this question as an opportunity to explain to my friend as well as many others about what is yoga and what are its basic dos and don’ts by writing this simple blog. My colleague Parwage has already written a piece yesterday on Yoga for the beginners: some myths and benefits and therefore will not delve deep into what is yoga. For novices however I will explain again that YOGA is a system- a holistic system of refining the body, the mind and the spirit in unison. Ultimately, it is well-being, peace and bliss. Yogic postures help strengthen the endocrine system and also bring the emotions under control through concentration and relaxation. This ability to remain in relaxed equilibrium has an important psychological effect.

Yogis, through their physical training, gradually learn to keep their psychological equilibrium unaltered to preserve a perfect psychological calmness in whatever environment they happen to find themselves. Yoga is the only way by which the highest objective in life can be attained. To decipher the great science and the benefits which it claims, it is essential to understand few basic do’s and don’t of YOGA which we often tend to neglect.

Do’s:

“Early to bed and early to rise makes man healthy, wealthy and wise” is a universal adage. Yoga practitioners should go to bed early, have a sound sleep and get up early in the morning, attend to nature’s call, wash the mouth and teeth thoroughly, take bath and start yoga in fasting mode. It can also be practiced 1 hour after a liquid diet, 3 hours after refreshments or 5 hours after full meals.

One could practice yoga even before bath but, after practice one should wait for some time and then take a bath.

Yoga should be practiced on a leveled floor in a room where doors and windows are kept open for air and light.

It is helpful in many ways to practice yoga in a place, where morning tender sunrays fall.

One should not practice yoga directly on ground, on cement or mortar floor. One should spread a carpet, a blanket or a clean cloth, sit on it and start yoga practice by facing east or north in the morning, west or south in the evening

One should practice yoga calmly without any haste or exhaustion. If one is tired he or she should rest for a while in a comfortable posture.

One should try to practice yoga everyday regularly, preferably at the same time.

While practicing yoga, one should concentrate on yoga alone and try to keep away the other thoughts.

During the practice of Yoga asanas, the dirt in the internal organs of the body is directed towards the urinary bladder, So soon after completing yoga, one should pass out the urine.

During yoga practice, if anyone feels to attend nature’s call, he must go and attend to it immediately. One should not hold it back forcefully for a long time. One should also not try to suppress sneezing, cough etc. If one feels thirsty one can drink a little water as well.

If one sweats during yoga practice, he or she should slowly wipe it out either by a cloth or with the palms. It is better if it dries up automatically in the air.

Pranayama should follow the asanas and meditation should follow Pranayama.

Always lay on your back after finishing postures. 2 to 5 minutes with relaxed breathing.

Movements should be slow in every case. Sudden movements should be avoided.

Dont’s:

Women should refrain from regular yoga practice during their menses or pregnancy. However, for them there are specific set of asanas to be done.

Don’t have a full tummy while doing yoga, wait until 2 to 3 hours after large meals.

Don’t touch (shower) or drink water for 30 minutes after doing yoga.

During illness, after operations, when there is a bandage either for sprains or fractures, one should refrain from Yoga Practice. They can resume yoga after consulting experts.

Don’t do strenuous exercises after yoga.

One should not practice yoga in unclean/smoky place and in areas with foul smell

Yoga should not be practiced in storm winds either

Just knowing the asanas in its correct form along with the basic knowledge of DO’s and DON’Ts would add much more value to your YOGA !!

August 26, 2017 By Vrushali Athavle 38 Comments

Health benefits of eating a bowl of salad daily

Traditionally salads were known to be prepared of only raw vegetables like cucumber, tomatoes, cabbage and onion which are cut into slices and sprinkled with a pinch of salt and lemon. They were either served as the smallest portion among the other food items in the meal plate or totally ignored.

Hey folks, if you have also been doing the same, it’s now time to change.

But, let me first tell you the importance of having salads which will definitely lead you to start having salads with your meals. You can also be very creative in making your salad colorful, tasty, crunchy, balanced, appealing to eat and obviously healthy.

Why salads?????

· Starting your meals with a bowl of salad will help you attain weight loss. Not a joke, it’s true because salads are low in calories, high in fiber and rich in other nutrients. Fiber helps you feel full making you eat, the remaining meal less and ultimately lose weight.

· Eating a high fiber salads aids in lowering cholesterol and also is known to prevent constipation.

Eating a little good fat (like the monounsaturated fat found in olive oil, avocado and nuts) with your vegetables in salads appears to help your body absorb protective phyto-chemicals (known to protect against cancer and heart disease), like lycopene from tomatoes and lutein from dark green vegetables.
Best way to skip croutons (deep fried pieces of wheat bread) which are few in nutrients and have a high glycemic load is to replace them by nuts and seeds and maintain the crunchiness in the salad.
Want to balance it with proper carbohydrates and protein to make it a whole meal; you can add brown rice or protein packed Quinoe, grilled chicken, low fat Paneer, Tofu or Sprouts.

· People, who do not like to eat fruits, can relish on salads which combine fruits and vegetables and eat it as a whole meal or in between snacks. This will provide them a host of powerful antioxidants which will protect the body from damage caused by harmful molecules called free radicals.

Now let’s have a look at some tips to prepare a healthy salad

· Salads are known to be rich in Vitamins. Fat soluble vitamins A, D, E and K cannot be absorbed and used by the body without the presence of some fat. So go for the unsaturated (good fats) olive oil or canola oil. Toss the oil with vinegar which helps to prevent blood sugar spikes after meals.

· The best way to include greens like romaine, radicchio, iceberg and spinach in our daily diet is to mix them all up or use one at a time in salads.

· Don’t forget to add the medicinal herbs like basil, garlic, lemon juice or parsley to the salad for that strong punch of flavor and loads of disease fighting antioxidants. The more flavorful your salad is naturally, the fewer high calorie ingredients you will need to add for taste like extra cheese and cream.

· Pack your salads with as many other veggies or fruits as possible to get the synergetic effects. Carrots, cucumbers, different colored peppers, broccoli, peas, artichokes, strawberries, raspberries, or pears are great choices to get in different textures as well as plenty of filling fiber.

Hope reading this will add a lot of nutrition to your food plate and lead to your ultimate health goals.