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The Foods all Nutritionists agree are ‘Good For You’.

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We all love reading about the latest trending super food. Whether its Acai berry, Maca powder, or cacao nibs…we wanna know what’s going to up our metabolism or give us that boost of energy we are absolutely itching to have again.

Well folks…let the drum roll begin. Because the REAL super food category of the hour is not some fancy-named upgraded coffee bean or a concoction of some super vitamin made in a lab somewhere.

It is…..

Plants. Specifically fruits and vegetables (Background applause!!!)

Wait….how come you’re leaving? Wait! No…seriously! they are SUPER good for you!

I know, I know. It’s WAY snazzier to imagine that the secret ingredient is some hidden oil or seed or fruit buried at the bottom of Indiana Jones’ cavern. We want the food to be a singular holy grail. But, that is just not the way of it.

No – I’m afraid your mother, and her mother before her and HER mother before HER knew what they were talking about when they said simply “eat your vegetables.”

We have the evidence to prove it. Here are just a FEW examples of the tangible benefits researchers have uncovered about eating more vegetables.

  1. Those who eat more fruits and vegetables (at least 8 servings per day) are 30 percent less likely to have heart disease. (https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/)
  2. Those who eat more fruits and vegetables (specifically 8 servings or more) report greater levels of happiness and emotional satisfaction. http://sciencenewsjournal.com/eat-fruit-veggies-happy/
  3. Eating fruits and vegetables is associated with better weight loss and management outcomes:https://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/rtp_practitioner_10_07.pdf
  4. Eating a high concentration of fruits and vegetables are associated with a reduced risk of cancer:http://www.cancerresearchuk.org/about-cancer/causes-of-cancer/diet-and-cancer/how-healthy-eating-prevents-cancer
  5. Those who eat as few as five servings of fruits and vegetables every day tend to live longer. http://nutritionfacts.org/2015/09/17/how-much-longer-do-fruit-and-vegetable-eaters-live/
  6. Eating fruits and vegetables can even improve your sex life:http://www.huffingtonpost.com/knowmore-tv/8-ways-eating-fruit-juice_b_9872488.html

So if you’re looking for the newest, latest and greatest super-food, you really need no look toward the dark corners of the Bermuda triangle. It’s right in front of you at your local farmer’s market.

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Know about ‘PROCESSED’ foods and its harmful effects

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Processed foods are something we humans cannot seem to stay away from. What starts with saying “once in a while,” invariably becomes an addiction that cannot be given up easily.

Why are they so hard to refuse? First off…the term ‘Processed foods’ can be a bit ambiguous. It can encompass foods that is commercially prepared to ease their consumption. Given that vague definition…it’s important to note that not all the processed food are bad. Some foods, for example,are “processed” mechanically and are still considered “whole foods.” One good example of this would be like packed, chopped vegetables, fruits cut and packed would be another example. In their own juices are few examples.

For the purposes of this article, we are referring to foods that are industrially processedand chemically altered in a fairly significant way.

In other words, the foods we are concerned about include:

  • Instant noodles (& please keep in mind..am not just talking about maggi!!)
  • Chips such as potato chips.
  • Pretzels
  • Beverages such as soft drinks, juices
  • Fast food
  • Candies,
  • Cookies
  • Canned products such as soups and pasta
  • All ready to cook food items like ready to cook soup packets, oats, and pasta
  • Packaged mixes like cake mixes, mac & cheese, brownie mixes and different gravymixes

In other words, when I say “processed food” I’m primarily referring to those foods considered “junk food.”

But It’s Just Food. What Could Possibly be the harm in Eating Food?

It’s a fair question to ask. After all…why should we avoid them if our FDA has approvedall these products in the market and deemed them “safe” for consumption?

Well…the thing is “safe” is a relative term. The FDA has found it to be true that none of these foods will kill you on the spot but that doesn’t mean they won’t cause cumulative harm in the long term. Nor does it mean it won’t disrupt your health…

Here is why you should run away from all these devils…

A) TRANS-FATS: (http://goqii.com/blog/trans-fat-the-biggest-enemy-of-your-heart/)

This should be the single most pressing reason for you to leave all your favorite noodles and chips.. But what are Trans-Fats, anyway?

  • Trans-fats are the hydrogenated oils which after processing act as saturated fats. Have youever noticed that vegetable oils are liquid? But butter is solid? A trans-fat is a fat that began as aliquid, but by changing the chemical structure of the oil, became a hardened fat. Think…margarine.
  • They are considered as the most dangerous fats more harmful than saturated fats.
  • They increases the levels of bad cholesterol (LDL) and decreases good cholesterol (HDL) thus making you more prone to heart diseases,hypertension.

SO WHY FDA IS ALLOWING THEM IN THE FOOD?

Yes, FDA has made it mandatory for all the food companies to mention trans-fat levels on their nutritional labels.But a ‘zero’ level of trans-fat doesn’t indicate that the product is completely trans-fat free.The products which contain trans-fat below 0.5g are free permitted to omit or to market it as ‘trans-fat free’,So, a product which is containing 0.4g of trans fat can claim is as ‘trans-fat’ free…But 0.4 g is a significant level to be harmful (at least cumulatively)and, moreover, we don’t stop with a single serving of these items.

How often have you foundyourself opening a bag of potato chips only to find you have dug your way through half the bag?That’s well over a single serving. And that double serving will for sure make a huge impact.. Thus, even if a package says it is “free of trans fats” – check the ingredient list. Make sure it doesn’t say “hydrogenated oils” in the list. Any hydrogenated oil is a trans-fat.

WHICH FOODS CONTAIN TRANS-FATS?

You’re most likely to find them in processed foods which are either fried or processed in fat or oil. Trans-fats tend to be cheaper to make, so you’ll also find them in low-cost foods like instant noodles,chips, and ready- to- make flour mixes. Another section to keep an eye on is in the bakery. They are often put in cookies, cakes,and breads made in stores. Trans-fats can help preserve these foods longer, so it makes for a useful ingredient for those making them behind the scenes.

B) SUGAR: (http://goqii.com/blog/are-you-a-sugar-addict/). Most of the processed foods contain very high amount of sugar. In many cases, a single serving of these packaged foods contain a sugar amount that is higher than the recommended daily intake of sugar. That’s right. That one serving of cake from the store may have more than the total daily amount of sugar that you should consume.

For example. A half litreof coke contains 70g of sugar..this means you are taking in

12-14 teaspoons of sugar you are drinking in one go!!! Why should you worry about this?

Read this earlier blog on Sugary drinks: (http://goqii.com/blog/hidden-dangers-of-sugary-drinks/) Well…high amounts of sugar in our diet is linked with Diabetes, heart disease and even cancer.That’s true even if you stay lean and manage your weight.

A study published in the British Medical Journal finds that people in the habit of drinking one sugar-sweetened beverage — such as a soda or sweetened tea — every day had an 18 percent increased risk of developing the disease over a decade. That’s compared with people who steer clear of sugary beverages.

C) SODIUM: (http://goqii.com/blog/salty-facts/)

We derive our daily sodium dose from the common salt we use in our kitchen. As we all know, there are harmful side effects associated with an excess dose of sodium including hypertension,water retention, and kidney dysfunction.We should take sodium in limited amounts.

The upper safe limit to take sodium is 2200 mg/day …which we are able to get from whole food sources such as meats, beans, dairy, grains and even some vegetables.

Almost all the processed foods contain relatively high amounts of sodium. It makes sense! Doing so increases the flavor as well as the shelf life of the product. That’s great news for the company trying to sell the food…and but, as a single serving of most of these products often cover more than half of your recommended daily intake, it’s not really good news for you or for your health.

D) FIBER CONTENT: (http://goqii.com/blog/finding-health-through-fiber/) Most processed foods lose their fiber contents during all those chemical processes. Fiber makes the food harder to cook. Removing it makes their preparation easier. Again – that is great for the food industry, but it’s NOT so good for your health. They turn a profit. All you are left with are empty calories without any nutritional value.

Bottom Line:

Almost all the junk foods are devoid of any nutritional value,contain very harmful substances (or substances in higher amounts than our bodies need) making you prone to different life style diseases like hypertension,obesity,cardiac disorders and type 2 diabetes.

So stay away from them and go for real food!!

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8 Foods you should include in your Pre-Workout Meal

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Most people who work out regularly are very particular about their body and fitness levels. However,one of the main questions that they constantly battle within themselves is whether to feed or fast before a workout?For your body to continue performing well, you’ve got to fuel up-and that means eating the right foods before your workout. Not eating before a workout can result in low blood sugar, which leads to fatigue.

Manuel Villacorta, R.D., author of Eating Free and Peruvian Power Foods says, “If I don’t have my pre-exercise meal, my workout isn’t the same and it feels like a waste.” “If you fuel correctly, you will work out harder,” he adds.

Here are some Pre work out food options :

We are well aware that protein is vital for muscle growth and carbs are crucial for energy.But, certain foods are better than others for fueling up your body before you work out. After all, you use different muscles and burn out different levels of calories depending on if you’re lifting, doing High Intensity Interval Training (HIIT) or doing cardio.

Eating clean prior will give you the pump to rip up that work out. You should ideally eat at least 1 hour before the work out. This will do three things: sustain energy, boost your performance and speed up the recovery process.

Pre-workout food needs to have carbohydrates, some protein and some fat, to get you through longer workouts by providing you with energy. It also has to be light enough so that it doesn’t weigh you down or make you lethargic.

  1. FRUITS

Fruits- mainly Banana and Apple are one of the most perfect pre workout food as they are loaded with digestible carbs, packed with minerals such as potassium and fiber which helps to maintain both nerve and muscle function. According to Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport and coauthor of The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport, Bananas are nature’s Power Bar. They are also linked in lowering the blood pressure, boosting the alertness, etc.The carbs from fruits break down quickly and the protein is used later to prevent the damage of muscle.

  1. PEANUT BAR

Peanut bar is a perfect pre workout snack if you’re hitting the gym straight from work/office, as these are portable and energizing yet wholesome. It provides carbs to fuel up your muscles and is rich in fiber, protein, necessary fats, etc. It will keep your stomach satisfied and the energy levels up.

  1. GREEK YOGURT

It has double the amount of protein than a regular yogurt, has fewer carbs, sodium, and sugars, making it a pre-workout supplement power house. Unless you’re lactose intolerant, it is very easy on the stomach. What you get is a mix of fast and slow digesting proteins, which provide muscle-building amino acids while you work out.  You can add fruit, whole-grain cereal or honey, for an extra kick of energy.

  1. AVOCADO

For a sustained workout, eating an avocado just a few hours prior can provide valuable and healthy fat for that energy boost when depletion of carbohydrates occur. A small avocado is enoughsince you don’t need a lot of fat. But, don’t be afraid of this kind of fat. Avocado also contains vitamins that help your body metabolize all those healthy carbs and proteins you’ve been packing away.

  1. NUTS & SEEDS

Munching nuts and seeds is the best for pre-workout nutrition as they cover all your macronutrient bases, having carbs, protein, and fat. Eating a few nuts/seeds during a sustained workout can also provide a boost of energy to keep you going during endurance activities. I personally love chia seeds, as they’re loaded with omega-3 fats for sustained energy, protein, and antioxidants. Having these just a few hours before a long, intense workout can really help in fueling up. You can even have them during sustained activity such as trekking or cycling to get a boost of energy.

  1. ALMOND BUTTER/ PEANUT BUTTER

High in protein and unsaturated fats, Almond butter and peanut butter are great for your pre-workout meal. They are minimally processed with few added sugars and also has double the cholesterol-lowering monounsaturated fat. Moreover, almonds can protect against insulin resistance and prediabetes. Spread Almond/Peanut butter on a slice of wholegrain bread for a long, slow-burning energy supply.

  1. OATS

They are packed with fiber and you must be aware of why fiber is important for your diet. Slowly releasing glucose into the bloodstream without the insulin spike, and B vitamins boosts metabolic conversion, oatmeal gives you satiation and sustained energy. Steel-cut oats are the least processed as they are finely chopped. Ready-to-cook or instant oats are precooked, dried and mostly contain added sugar. So swap that instant oats pack with steel-cut oats.

  1. WHOLEGRAIN BREAD

Wholegrain bread is a very good source of carbs. And, you can top it up with honey, low fat spread like almond butter, or eggs for high quality protein supplement etc. This means it has flexible partners. If you’re to hit the gym during lunch hours, eat this about 45 minutes before you head out.

Plan your exercise for the day, add some pre-workout supplements and nosh on these foods to fuel up your body to give your best during the workout.

So, how are you fueling up today?

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Guide to pick healthy dishes from different cuisines

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Eating out is a fashion or trend?

Today, most of us enjoy eating out and going to the restaurant is very common trend.

If you are a regular restaurant visitor you need to discipline yourself as it takes toll on your weight and impacts your health.

The biggest problems we faced while eating out are increased fascination towards outside food and eating in large portions. You can make the outing healthier by selecting the right food for yourself from different cuisines. It will help you in making eating out a joyful experience. This joyful journey starts with our very own “GPRS tool’ which resolves and simplifies all your food related queries.

G-Grilled, P- Poached, R-Roasted, S- Steamed

Select healthier meals from

 (I) North Indian Food

We all love to try different cuisines among which North Indian foods is quite famous.

When we you go out choose low fat gravies and food without the cheese. Prefer more starters which have been roasted or grilled chose tandoori food.

1- Avoid curries which contains the highest amounts of fat. If you need to opt for it take out the pieces from it and have it ignoring the gravy. Food like (Lentils made in Butter) dal makhnai and other preparation with cream are rich in fat. Whenever you tend to eat it avoid top portion and take from the bottom as fat floats on the top and can impact our weight leading to various diseases. Eat in moderation.

2- Avoid friend breads (parathas ,puris). And Pulao. Opt for chapatti and steamed rice or tandori roti which is preferable to bread made of refined flour.

3- Have more baked products.

(II) South Indian meals

1- Go for big Idlis or large plain dosa. If possible go for lentil (dal) based filling avoid potato based fillings as they are contain fat layer.

2- Lentil based puffs (Dal Vada) well squeezed and drained on tissue also makes a good choice. Complement it with good veggies and green salad.

3- Non -Veg chicken, fish, prawns along with measured portion of grains/cereals is a good choice.

4- Keep yourself away from deserts as they are rich in sugar.

Today’s trendy and kids favorite Chinese food.

1- Start meals always with large helping soups without thickening sweet corn, noodles etc.

2- Go easy on fluid appetizer.

3- Order steamed rice instead of fried rice.

4- Always follow half plate rule. Fill mostly half the plate with green veggies and salad.

5- Light stir fried vegetables, tofu, chicken, fish, are good choices and very must satisfactory.

6- Reduce high salt food as it contains too much of sodium.

(III) Italian Cuisine

  • Skip bread and breadsticks. Ask for olives or a salad. Choose grilled sea food, lean meats, and breasts of chicken with extra vegetables added to it.
  • Chose a thin crust Pizza over the regular one. Two slices are good to eat.
  • Opt for tomato gravy as white gravies are rich in fat and serves extra calories.
  • Add a dash of parmesan cheese or olives to add taste and make you feel satiated.

Greek and Lebanese

1- Go for chicken kebabs/fish with salad. Resist pitas and wraps as they have high carbs.

2- Avoid heavy deserts.

Mexican food

1- Order sour cream and guacamole on the side and top it with low fat salad.

2- Order soft food rather than crispy as the food is fried for the crispness.

3- Go easy on Nachos and cheese. Order low fat soups.

4-  Good choices include rice and beans and tamales, tostadas and stuffed with vegetables and shrimp or chicken.

I assure you this blog is going to help everyone reading it to make the right and healthy choices while they are out in restaurants. Keep enjoying life but, not at the cost of your health.

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