Nutrition Archives - Page 46 of 66

January 21, 2018 By Jyoti Sawant 3 Comments

Eat Healthy Stop counting Calories

I used to count calories

It was part of my training as a dietitian – one of our homework assignments. It seemed everyone in my class was really good at it like they had memorized the calorie content of a bunch of foods. I treated the project as an experiment. What I mean by that is, if this is what we’re supposed to have our patients do, I should be able to do it well.

The funny thing however was, the more I counted calories and the less I was paying attention to the food in front of me. It was like looking at a spreadsheet on a plate. All you see is numbers.

I’d choose the less tasty entree because it was lower in calories, even if it didn’t sound appealing. If I got hungry after the meal, I’d second guess myself. “But I ate 700 calories!? That should be enough!”

It was like a battle between the calculator and my stomach. The calculations said I needed a certain amount of calories per day. If I went over, it was a “bad” day. If I went under, it was an excuse to eat junk food. I’d think to myself, “Well, these chocolates are only 90 calories…”

I’ll admit, I failed miserably at counting calories and gave up within a few weeks. I never really enjoyed it and I felt restricted, what I was going to develop is ordered eating.

Making good food choices is important for everyone. As a Nutritionist and Dietitian, I believe there are two important things you can do to achieve healthylifestyle—

# Make good food choices.

# Identify habits that you can keep doing over a long period of time, which fit easily into your daily routine, and can become a sustainable part of your life (what I mean by this is no fad diets!)

How else can you start making good food choices? Let’s start with the grocery store.

Here are some tips that may help you:

# Never shop when you are hungry. You will make much better choices if you shop after you’ve had a good breakfast or lunch, or when you’re not in a rush.

# Try to spend the most of the time while shopping in the fresh fruit and vegetable section. Most of us don’t eat enough vegetables, which offer many nutritional benefits and fill you up so you can better resist the temptation of unhealthy foods. Deeply colored fruits and vegetables provide more nutrients, so be sure to eat a variety of different color produce.

# Select whole grains instead of white flour, white pasta, and white rice. Quinoa is a great grain to try because it has a lot of protein, which is not the case for many grain products.

# Choose naturally low-fat and high-fiber foods (e.g., low-fat milk, yogurt, and cheese, whole grain cereals).

# Know that not all oils are bad for you. Look for nuts, seeds, avocados, olive oil and other healthy oils which can provide the fat you need in your diet.

# See if you can check out and exit the store without buying packaged and processed foods.

It’s simple to conclude that all you need to do is take in fewer calories than just count calories and make sure you are getting healthy fats into your diet each day.

January 18, 2018 By Trishala Chopra 50 Comments

Make your own whey protein at home

Protein supplements have become the need of the hour today. But, the prices of supplements are away to high. Not everyone can afford to invest in them. So, does that mean that they need to compromise on their proteins?

NO!

Here is how you can make whey protein at home and get your daily dose of protein!

Choose any milk product like yoghurt/curd, paneer (cottage cheese) or buttermilk.
The curd is the easiest option available at home but you can choose any products mentioned above.
Take a bowl and put a strainer on the top of it. (Strainer can be big or small)
Take a small muslin cloth and place it over the strainer.
Put 250 grammes of curd on the strainer and cover it with a plastic wrap. Keep it in the refrigerator overnight for 6-8 hours.
Remove the bowl which was kept overnight. The solid part which is there on the top of the strainer is called as curd cheese and the liquid which will be collected in the bowlis called as home whey protein.

The shelf life of homemade whey protein: –

If you refrigerate homemade whey protein, it can last up to 6 months.
It can be stored in airtight bottles or glass jars.
It is ideal to make a whey protein batch for a month and then prepare another fresh stock.

Nothing goes waste! You can use the curd cheese as well…

Curd cheese can be mostly commonly used as a cheese dip or cheese spread. You can add milk according to your requirements. If you want to make a dense dip then milk should be less and vice versa.
This curd cheese which is obtained has healthy fats which are required by the body.
Apart from these dips, you can use curd cheese in baking cakes as well.

Benefits of homemade whey protein: –

– It has no additives. It is the source of pure whey protein!

– It is cost effective, unlike the supplements which are available in the market.

– It has abland taste so you can blend it into your own protein shake!
“ Now you can fulfil your protein needs with purest whey protein “

How much protein is there in homemade whey protein has and how to measure it?

1/2 cup = 15 grams.

1 cup = 30 grams.

Here are some interesting recipes to make your bland whey protein into tasty protein shakes!

(1) Peanut choco blast!

Name of the ingredient	Quantity
Peanut butter	2 tbsp.
Banana	1
Home Made whey protein	1 cup
Curd	½ cup
Skimmed Milk	1 cup
Cocoa powder	½ tbsp.

Nutrition Facts
Nutrients	Nutrition per serving
Calories	465
Protein	43 g
Carbohydrates	39 g
Fats	17 g

* Nutrition facts are derived on the theoretical basis.

METHOD: –

– Blend all the ingredients together and serve it.

– It can be an excellent post workout supplement.

(2) Power Green!

Name of the ingredient	Quantity
Spinach/Kale	1 cup
Banana	1
Curd	½ cup
Skimmed Milk	1 cup

Nutrition Facts
Nutrients	Nutrition per serving
Calories	235
Protein	18 g
Carbohydrates	38 g
Fats	4 g

* Nutrition facts are derived on the theoretical basis.

METHOD: –

– Blend all the ingredients together and serve it.

– It can be an excellent post workout supplement or can be used as a meal replacement also.

(3) Mango Rejoice!

Name of the ingredient	Quantity
Apple Juice	1 cup
Mango	1
Home Made whey protein	1 cup
Curd	½ cup
Orange Juice	1 cup
Pineapple pieces	½ cup

Nutrition Facts
Nutrients	Nutrition per serving
Calories	600
Protein	64 g
Carbohydrates	79 g
Fats	4 g

* Nutrition facts are derived on the theoretical basis.

METHOD: –

– Blend all the ingredients together and serve it.

– It can be an excellent post workout supplement or can be used as a meal replacement also.

(4) Choco Shake!

Name of the ingredient	Quantity
Skimmed Milk	1 cup
Water	1 cup
Home Made whey protein	1 cup
Instant coffee	1 tbsp.
Cocoa Powder	1 tbsp.

Nutrition Facts
Nutrients	Nutrition per serving
Calories	350
Protein	32 g
Carbohydrates	87 g
Fats	8 g

* Nutrition facts are derived on the theoretical basis.

METHOD: –

– Blend all the ingredients together and serve it.

– It can be an excellent post workout supplement or can be used as a meal replacement also.

(5) Pro-Oats shake!

Name of the ingredient	Quantity
Skimmed Milk	1 cup
Dry Oats/ Steel cut oats	1 cup
Home Made whey protein	1 cup
Cinnamon	½ tsp
Honey	2 tbsp.
Almonds (Chopped)	5-8 pcs.

Nutrition Facts
Nutrients	Nutrition per serving
Calories	580
Protein	44 g
Carbohydrates	92 g
Fats	12 g

* Nutrition facts are derived on the theoretical basis.

METHOD: –

– Blend all the ingredients together and serve it.

– It can be an excellent post workout supplement or can be used as a meal replacement also.

Now enjoy your daily protein source without worrying about the cost and nasty ingredients!

January 16, 2018 By Nida Kazi 9 Comments

To be Healthy – do you have to go on a diet?

Most of who are on the higher side of an “acceptable weight spectrum” and trying to lose weight, and you declare your intentions to the world, then you have to be prepared to battle questions such as “Oh, you must be on a diet” since you have decided to lose weight. Day in and day out you will be asked this question and you will just not be able to wriggle out of the situation.

As days pass it only gets annoying when people can’t stop staring at your food plate, followed by the responses such as do you only eat salads, do you live off of them? How do you survive? Or are you allowed to eat rice or roti? leave alone desserts.

Does being health conscious mean that you have to be on a diet 24×7 365 days a year?

No, is the answer to the above question but sadly, the perception at large is that to be health conscious one has to go on a diet.

Let us first clearly understand what is diet?

The textbook definition of Diet is that ‘it is a sum of food consumed by a person or organism’. Going by that, diet is anything and everything one eats. So there you go, every single person and every organism on earth are on a diet every single day.

Although today, the word diet implies intake of specific nutrients for health or weight management.

Now the third definition which most people think of when you talk about “Diet” is that you have to eat as little as possible, you have to eat everything raw and the food has to be bland and tasteless.

Does it mean that we have to go on restrictive diets to be health conscious? What is being healthy? Does it mean hitting a particular digit on a weighing scale? Does it mean you have to shrink down to size 0?

What if you have those 8 pack abs and look as if you just walked out of the magazine cover, but have very bad sleep cycles and blood cholesterol shooting right through the roof? Does that term you as being healthy?

According to the WHO, health is, “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”.

Our definition of health is not even close to the real meaning. In the clamour of following fads and trying to fit into the picture perfect images created by media and peers, we let go of other aspects that make us healthy. In order to look a particular way, we let our mental and social well-being take a back seat.

Yes, it is important to eat the right food but, do we really have to be so rigid about it?

The most important thing to keep in mind is doing everything in moderation, eat fruits and salads daily but, don’t skip the roti altogether. Go for that piece of cake every once in a way, just don’t overdo it.

The most neglected aspect of being healthy is being mindful. Be present in the moment, especially while you eat. Do not be all over the place, or engrossed in your phone as you shove down the food.

One thumb rule to follow would be to ‘chew your water and drink your food’. Yes, that’s right!! Chew each morsel so well that it is literally liquid before you gulp it down. And when you drink a beverage, take a sip, swivel the liquid in your mouth. Let all your sensory ends of your tongue get activated and experience the flavour of the beverage before it goes down your throat. Believe me, your gut will thank you for it.

Your body already knows what it needs and how much but you need to tune in and give it time to do its job. When you eat with full attention and take your time, the gut sends a signal to your brain when you’ve had enough. This helps you cut down your food intake and yet make you feel more satiated than ever.

Remember it’s not what you eat but how you eat it is what’s more important.

Be active. Do what you most enjoy doing. Go for a run if you like, or just stroll around with a pet. Swim if you have to. Post your exercise you should feel good about yourself, not want to hit the sack and stay there all day.

And most of all do not forget to pay attention to your mind. A sound mind resides in a sound body. But, if you let go of your mind no matter what you do for your body it won’t work quite well enough.

Practising some deep breathing and meditating for a few minutes a day works magically for your mental well-being. If you are not a fan of meditation, then listen to some music to uplift your mood or How about going for a deep tissue massage? All these remedies will help you to calm down your mind and de-stress.

Do not fear to socialise with friends just because you are on a diet. Mingling with like-minded people makes you feel happy and boost your morale. There is no better therapy than sharing a laugh with some good friends.

So, my take on being health conscious is that you should be able to enjoy life to the fullest while feeling good about yourself. Eat healthy unprocessed foods in most of your meals on most days of the week, but don’t shy away from letting go once in a while. And, take care of your mental health along with your physical need.

So what is your take on being health-conscious?

December 16, 2017 By Shimpli Patil Leave a Comment

The Brain-boosting foods

We are very well aware that what we eat affects our body. Not-so-surprisingly, it also affects our mood, the brain functioning, our memory, and even our ability to think, handle stress or simple daily tasks.

Maintaining weight and staying fit shouldn’t be the only goal, but we also need to make sure we eat the right foods so that our body functions at its best and our organs stay healthy too. I would now like to throw some light on the high-powered organic engine of our body- The Brain!

Our brain regulates innumerable complex functions in our body and is constantly working even when we sleep! It stores an incredible amount of information in the form of images, texts and concepts.

We need to ensure that we constantly supply the fuel that our brain needs for its round the clock functioning. The best fuel for our brain is- Glucose, which is obtained from the carbohydrate-rich foods that we consume- Fruits, vegetables, whole grains, etc.

Apart from this main driving fuel, our brain also requires certain specific nutrients just like our heart, lungs or muscles do, to run efficiently.

Nutrients like Vitamin E, iron, folate, essential fatty acids (EPA and DHA), vitamin C, B12, zinc, etc. play a vital role in our cognitive functioning.

Let’s have a look at the foods are particularly important to keep our grey matter happy-

1) Nuts-

Nuts, especially walnuts and almonds, are extremely good for the brain and nervous system. They are packed with omega 3 and omega 6 fatty acids, vitamin B6, and vitamin E. Our brain is made up of 60% fat and low levels of good fats in food and body can contribute to depression, Alzheimer’s, and dementia. Vitamin E has been shown to prevent dementia by protecting the brain from free radicals.

2) Fatty Fish-

The active form of omega-3 fats, i.e. EPA and DHA, occur naturally in fatty fish like tuna, salmon, mackerel, sardines, herring, etc. Make sure you do not fry these fish as Omega 3 gets destroyed at high temperatures. Steaming or grilling is the best method to cook fish.

DHA is an essential during pre and postnatal brain development. In infants, DHA is needed for the growth of brain cells and other brain structures. It has not only shown to improve memory but also prevents the age-related memory loss. Greater incorporation of DHA into cell membranes prevents the brain, especially the neurons from oxidative stress.

3) Dark Green Leafy Vegetables-

Vegetables like collard greens, spinach, broccoli are good sources of B complex vitamins, beta-carotene, iron, folic acid, fibre, etc. These nutrients protect against free radicals and excavate the heavy metals that can damage the brain.

Folic acid is linked to lowering the levels of homocysteine ( a non-protein amino acid) in the blood, which otherwise may trigger the death of nerve cells in the brain.

4) Avocados-

This creamy treat is a rich source of MUFA, omega 3 and omega 6 fatty acids. It also comes with many antioxidants of its own, including vitamin E and Vitamin C, which protects the body and the brain from free radical damage.

5) Sunflower and Pumpkin seeds

They are packed with Vitamin E and contain a rich mix of protein, omega fatty acids, and B complex vitamins. These seeds also contain tryptophan, which the brain converts into serotonin to boost mood and combat depression.

We can sprinkle them on top of our salad or consume directly as a snack… well, I would say, a Brain-boosting Snack!

6) Berries:

These are antioxidant powerhouse which protects the brain from oxidative damage due to the free radicals which can prevent premature ageing, Alzheimer’s and dementia. The flavonoids in the berries also improve the nervous impulse transmission, improve memory, learning, and all cognitive functions.

7) Dark Chocolate:

Here’s a good news for the chocolate lovers! The flavonols in chocolate improve blood vessel functioning, which in turn ensures smooth flow of blood to the brain thereby improving our cognitive functions and memory. Chocolate also stabilizes our mood and eases our pain (goes without saying). Hey, but not to forget, moderation is the key! 2 pieces of 70-80% dark chocolate are more than enough to keep our mood and the brain cells happy.

It’s a list of simple foods that are easily available and we do consume these on and off. We can now pay a special attention to them and consume them more often to keep our Brain super-healthy!

Eat Healthy Stop counting Calories

Make your own whey protein at home

To be Healthy – do you have to go on a diet?

The Brain-boosting foods

Transforming Health and Life: Dhiren Matani’s Inspirational Journey to Wellness

What’s Your Excuse?

Prioritizing Health: Kuntal Goswami’s Post-Pandemic Pursuit of Wellness

Reducing HbA1c from 7.2 to 6.1 | Ram Sharma Health Story