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Archives for April 2018

April 25, 2018 By Trupti Hingad Leave a Comment

Know all about Yoghurt and its benefits

yoghurt 1

The summer heat is killing! Wish I could eat something that’s chilling and soothing for the stomach, is the thought process that most of us go through. There are lots of summer foods and coolants available but nothing as handy as yoghurt and yes it is also one of the best foods for weight watchers.

Let me share some facts about it!

Personally, Yoghurt has always been a part of my diet. The reason it was added to your meals is to have a healthy gut. As a child, I never understood these nutritional nitty-gritties, it is only when I started studying nutrition, I learnt about the benefits of curd.

Curd or Yoghurt as it is called is it same? While most think it’s the same thing, there is a slight difference between these two.

Yoghurt is a diary product that is created by fermenting milk using bacteria called yoghurt cultures. The bacteria ferment the lactose in the milk causing it to produce lactic acid, which gives yoghurt its tangy and acidic taste. The word ‘yogurt’ is derived from the Turkish word    ‘yogurt’ which means “to curdle or coagulated; to thicken”

The curd is another type of dairy product. Curds are made by curdling or coagulating the milk. This can be done by mixing edible acidic substances into the milk, such as lemon juice or vinegar. Introducing this substance to the milk will allow the milk to curdle and separate into two parts. The liquid part is the whey and the milk solids will be the curds. The whey contains the whey proteins of the milk, whereas the curds are the milk proteins or casein

Curd also contains measurable amounts of vitamins A, E and K; thiamine, riboflavin, niacin, pantothenic acid, vitamin B6, folate and vitamin B12. It also contains calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, fluoride and selenium, as well as saturated fats, and oleic acid, which is a monounsaturated fat.

We all know yoghurt is creamy and delicious. But, beyond that what else do we know about the yoghurt?

  • Yoghurt is a great source of high-quality protein, including both casein (80%) and whey (20%). Plain yoghurt made from whole milk contains about 8.5 grams of protein in each cup (245 g).
  • Yoghurt contains a family of trans fats called ruminant trans fats or dairy trans fats. Unlike trans fats found in some processed food products, ruminant trans fats are considered to have beneficial health effects. The most abundant ruminant trans fats in yoghurt are vaccine acid and conjugated linoleic acid or CLA. Yoghurt may contain higher amounts of CLA than milk.
  • Yoghurt contains small amounts of natural milk sugar (lactose). Many branded Yoghurts are also high in added sugar.
  • Yoghurt is an excellent source of several vitamins and minerals, such as vitamin B12, calcium, phosphorus, and riboflavin.
  • Yoghurts with live or active cultures contain probiotic bacteria (probiotics) that may improve digestive health.
  • Regular consumption can prevent aggravation of certain medical conditions namely High BP, IBS and antibiotic-associated diarrhoea.
  • Yoghurt is a rich source of calcium and protein and may reduce the risk of osteoporosis.

In Hindu worship, Yoghurt is added in Panchamrita. Yoghurt symbolizes strength and prosperity.

Did you know that yoghurt can make your workouts less tiring by reducing the muscular stress?  If yoghurt is consumed on a daily basis, it facilitates the further functioning of the active T-cells (dominant cells responsible for maintaining the immunity of the body). In case of people who follow a regular workout regime, yogurt soothes the muscle stress and post workout recovery is faster and better.

When you make it at home, it’s safe. But, when you buy from the market…. BE AWARE: Yogurt is often marketed as a healthy food. However, the sugar and flavourings added to many yogurts can make them more like junk food.

Reading the label is the first thing you should do when choosing a yogurt. The nutrition facts and ingredients list can tell you a lot about what’s in your yogurt.

How to choose healthy Yogurt –

1. When possible, choose a yogurt without large amounts of added ingredients. Instead, try to choose a yogurt with few ingredients.

2. Although yogurt already contains some natural sugar in the form of lactose (milk sugar), food companies often add large amounts of simple sugars to make yogurt taste sweeter.

3. Probiotics are the friendly bacteria that turn milk into yogurt. Look for yogurt with the “Live and Active Cultures” seal and avoid yogurts that have been pasteurized after production.

yogurt-with-mixed-berries_1339-7892

You can also make your own chia seed yogurt to make plain yogurt less tart. And, as a bonus, you’ll get extra protein, fibre and healthy fats with the chia seeds.

Recipe – It is as easy as mixing 2 cups (473 ml) of yogurt with 1.5–2 tablespoons (22–30 ml) of chia seeds and letting it sit overnight in the fridge. This is the best post workout snack.

Well, you can flavour your cuppa of yoghurt with either fruits, berries, banana, chocolate, mint coriander, mango or cinnamon and cumin spice, granola mix.

Is Greek Yoghurt healthy?

Greek yogurt has almost double the protein of regular yogurt. Unless you’re using the non-fat varieties, Greek yogurt has about three times the saturated fat than regular yoghurt. Greek yogurt contains about half the sodium of regular yogurt. Greek yogurt is also an excellent source of iodine. Greek yogurt contains roughly half the carbohydrates of regular yogurt, so It is definitely healthier and keeps your waist in check.

Let’s enjoy the cup of yoghurt in our next meal.

April 24, 2018 By Palak Mittal 6 Comments

How to stay healthy during summer?

healthy Summer

It’s almost a month since summer is here and it’s only getting hotter by the day. During summers many do not feel like eating due to the heat. Most love to keep hydrating. But, it is important to both have a good diet (nutrition) as well as hydrate yourself during summer. Opting for either/or is a bad idea.

here are 10 simple tips for summer that everyone can follow. I can assure you that you follow these tips and you will stay healthy all through these hot months

1. Add #Curd in your daily meal plan- For all those who suffer from constipation, gas and acidity in the summers, this one is an absolute must-have on a daily basis.

2. #Sabja seeds – Not just a quick detox but an instant cooler and bloating reliever. Note – Sabja seeds are different from chia seeds and can be consumed only after soaking. Can be consumed with curd, buttermilk, smoothies or in any liquid.

3. #Coconut water- Prevents dehydration, cramp & relieves a migraine during PMS trouble. It’s rich in electrolytes, can replenish you electrolyte stores in no time when you have to work too much under the scorching sun

4. #Jeera ( Cumin seeds) – Calm your nerves and aid your fat burning efforts in Summer. Can boil 1 tsp Jeera (cumin seeds) in a glass of water. Sieve and drink it warm after 30mins of meals.

5. #Jowar and #Jaun (Barley)- Sattu water -Brain food, cooling in nature, best for weight loss. Add Jowar and Jaun in normal wheat flour in equal proportion to aid weight loss and also to have a cooling effect on the body.

6. Include #Juices- Lemon, Aloe vera, Wheatgrass, Bottle Gourd, Mint and Amla for glowing skin in summers. Avoid fruit juices, cold drinks, have fresh fruits instead.

7. Start your day with seasonal #Fruits in summers like Litchi, Grapes, Jammun, Melons, Mango (acts as a cleanser, soak mangoes in water 20 mins before consumption for cooling effect). Having fruits first thing in the morning also gives instant energy and makes you feel fresh, rather than a cup of tea ( pouring caffeine & tannin first thing in the morning )

8. Fruit #Smoothies and Lassi (butter Milk) with Hing (asafoetida), Pudina (mint) and roasted Jeera (cumin seeds) as mid snacks rather than colas and tinned fruit juices. Avoid having fruit shakes (mixing fruits with milk) to prevent antioxidants loss.

9. Hydrate with normal #Water or infused drinks: Lemon with rock salt water is best to detox drink which alkaline your body thus combat acidity.

10.#Exercise for 30 mins 5 times in a week for good blood circulation to avoid a migraine and headache in summers.

Take care and beat the heat this summer!!!!

April 23, 2018 By Jyoti Sawant Leave a Comment

Benefits of Cucumber

cucumber

It’s summer-time and you should definitely not forget to pick a handful of these firm, dark green cucumbers and put them into your shopping basket. But, well do you know that you have just bought yourself a fruit (yes,  this is a fruit and a not a vegetable) full of good health!

Here is a short list of the impressive health benefits that a cucumber carries with it:

  • Keeps you hydrated-If you are too busy to drink enough water, munch on the cool cucumber, which is 96 percent water. It will cheerfully compensate!
  • Fights heat, both inside and out. Eat cucumber, and your body gets relief from heartburn. Apply cucumber on your skin, and you get relief from sunburn.
  • Flushes out toxins.All that water in cucumber acts as a virtual broom, sweeping waste products out of your system. With regular use, cucumber is known to dissolve kidney stones.
  • Lavishes you with vitamins. A, B and C, which boost immunity, gives you energy, and keeps you radiant. Give it more power by juicing cucumber with carrot and spinach.
  • Supplies skin-friendly minerals: magnesium, potassium, silicon.That’s why cucumber-based treatments are abound in spas.
  • Aids in weight loss.Enjoy cucumbers in your salads and soups. My favourite snack- Crunchy cucumber sticks with creamy low-fat yogurt dip.
  • Revives the eyes. Placing chilled slices of cucumber on the eyes is a clichéd beauty visual, but it really helps reduce under-eye bags and puffiness.
  • Cuts cancer. Cut down your risk of several cancers by including cucumber in your diet. Shows its cancer-fighting potential.
  • Stabilizes blood pressure. Patients of blood pressure, both high and low, often find that eating cucumber brings relief.
  • Refreshes the mouth. Cucumber juice refreshes and heals diseased gums, leaving your mouth smelling good.
  • Helps digestion. Chewing cucumber gives the jaws a good workout, and the fiber in it is great for digestion.
  • Smooths hair and nails.Silica, the wonder mineral in cucumber makes your hair and nails stronger and shinier.
  • Soothes muscle and joint pain. All those vitamins and minerals in cucumber make it a powerful enemy of muscles and joint pains.
  • Keeps kidneys in shape. Cucumber lowers uric acid levels in your system, keeping the kidneys happy.
  • Good for diabetics. Patients of diabetes can enjoy cucumber while also reaping its health benefits: cucumber contains a hormone needed by the cells of the pancreas for producing insulin.
  • Reduces cholesterol.A compound called sterols in cucumber helps reduce bad cholesterol.

April 22, 2018 By Shimpli Patil 9 Comments

Did you know you can burn fat just by breathing?

breathe airYou must have heard from your doctor that you can do without food and water for 3 days but, you cannot go without oxygen or breathing even for 3 minutes. Oxygen is life!!

We cannot see it but, we can feel it. Oxygen performs several functions in our body but, yet taken for granted by all of us.

Oxygen energizes our body and detoxifies the blood by neutralizing the free radicals that enter our body through pollution. It further strengthens the immune system, alleviates migraine/headaches, improves our endurance and performance, and relieves us of stress.

These are no doubt some amazing benefits of Oxygen but, the major benefit that draws attention is the connection of Oxygen with weight loss. Well, that’s a new one you have heard?

We all know that the first requisite for weight loss is burning more calories than we consume. Surprisingly, we can burn more calories just by breathing!

Let’s understand how-

Oxygen is needed for every metabolic process, in fact, the fat combustion occurs more efficiently in the presence of adequate Oxygen. Thus, the optimum oxygen level is as important as the exercise itself if we are aiming to burn fat and lose those stubborn pounds. With less oxygen, our metabolic processes slow down and thus fat storage takes charge and we gain weight.

Moreover, Oxygen is the “food” for our body cells. If our cells are surrounded by a good amount of oxygen, then our tissues and organs have their “fuel” in abundance and most likely will function efficiently. On the contrary, if our cells are not properly fuelled up, the message to our brain is “feed us.” This simply means that we overeat or eat without any reason/hunger if we do not oxygenate our cells well. If most of our energy is derived from oxygen, and the rest is derived from food and water, wouldn’t it lead to a lesser caloric intake and thus aid in weight loss?

Research shows that, over the past 10,000 years, the oxygen level on the earth has reduced by approximately 50%. We humans have got adapted to a climate less rich in oxygen. This has made us inefficient breathers and our bodies have had no other choice but to get used to it.

We can definitely get better at breathing oxygen and actually take in more, thus firing up our metabolic processes and burning fat effectively.

*Firstly, we should do some outdoor exercising. Any open environment (your terrace/garden, etc) will do rather than doing it between the 4 walls of your house. Even if we live in a cramped city, the oxygen levels outside are way better than inside.

*Exercise at such an intensity that you feel the need to breathe more. As your heart rate shoots up and you start sweating profusely, your breathing rate will also increase in order to match up. Take deeper breaths throughout.

*We need to ensure that our back and neck are straight. This would let in more oxygen.

*More you breathe oxygen, better the energy and endurance, allowing you to work out longer-thus paving the way for effective weight loss. Simple logic, isn’t it?

*We have one more opportunity to take in more oxygen and burn fat in a better way. It’s the time before or after eating or during eating. Take in 5 deep breaths before you start the meal or after you are done with the meal or you can do it while eating if you find it comfortable. Believe me; this has worked wonders for many! The fat break down occurs excellently.

Make the most out of this freely available resource and surprise your body with its wonderful effects!

Breathe more and feel the difference!

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