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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!

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!

November 28, 2017 By Zehra Fatima 4 Comments

Myths and Facts about Dieting

diet myths

Dieting is synonymous with Weight loss. But what does dieting mean? There is a lot of misconception among people that going on a diet means not eating enough food is dieting.

Let’s clear this misconception by proper examples and scientific approach.

1. Dieting means to skip meals?

The major misconception that leads to health risk is skipping meals which people assume will help them to achieve weight loss. Skipping meals will only increase acidity levels, more food cravings and large portion size. The sensible approach is to take lesser quantity food at regular intervals what we call as “small ad frequent meals”.

2.Reducing calories

Reducing calories doesn’t mean you skip your major course meals, for instance, skipping rice, roti or oats. The smart approach is to fill your stomach with low calorie and more fluid foods. If you take a salad plate include more cucumber and sprouts which will fill your stomach with a good amount of food but are low in calories.

3.Restrict non-vegetarian food

The non-vegetarian food contains all the essential amino acids that lack in vegetarian or vegan food. However, food preference is a matter of choice for each individual. If you choose chicken, fish or lean beef you are probably increasing proteins in your diet. Make sure the portion size is not more. Your plate should have more of low calorie, high protein food and less of calorie dense food.

4. Cut back on carbs to lose weight.

Carbohydrates come in different forms: simple and complex. Simple carbs found in foods like cookies and candy lack vitamins, minerals, and fibre. Cutting back on these sweets is a great way to eat healthier. Foods with complex carbs like whole-wheat bread, beans, and fruit, have lots of nutrients that are good for you. Cut back on simple carbs but keep complex carbs on the menu.

5. You need fat in your diet. Fat keeps you full and satisfied.

Fat is the slowest food component to clear the stomach. For ages, it was assumed that fatty foods slow digestion and keep you feeling full longer. Recent research proves that the proportion of sugar and fat has little or no difference in satiety ratings. What’s more, fat actually has twice the calories of protein or carbohydrates. In reality, protein tends to leave people feeling more satisfied than either carbohydrates or fat while fibre and whole grains affect feelings of fullness and satisfaction. To stay full longer, eat healthy foods that are high in fibre, like fruits and veggies and lots of healthy whole grains.

6. Only dieting will promote weight loss.

Weight loss is 50% with proper diet (as mentioned above) and 50% with exercise. You need to burn already stored calories in the body to lose weight. Extra calories and extra carbs are converted into fat in the body for storage. Extra proteins get converted to uric acid. You need to burn out and eliminate that extra energy. Choose exercise from low intensity to gradually increasing to moderate and then high.

7.Detoxification is the quickest way to lose weight.

The truth is that while detox actually does help you lose weight very quickly, most of the weight loss is body water and the weight will come right back on as soon as you stop doing it. Detox can also help you lose stool through diarrhoea and that will cause your weight to drop fast but as soon as you eat, the stool will build up again. You can lose only so much weight when participating in a cleanse diet. It is much better to lose weight the conventional way—through eating a low-calorie diet and exercising in order to lose the extra pounds.

November 25, 2017 By Palak Mittal 2 Comments

What should you eat before your workout?

pre workout meals1

It is a commonly known fact that workouts are necessary for the maintenance and well-being of our system. While working is on everybody’s mind, must also work out with the sole aim of wanting to reduce their weight. To achieve your weight loss goals proper diet combined with exercise is the best

For all those wanting to start their workout regime has to bear in mind that one cannot exercise without having something to eat as diet and exercise go hand in hand. In fact. Diet contributes 70% and exercises 30% to achieve the desired results. But 70% diet does not mean you have to eat less, it means that you eat the right meal at the right time and in the right proportion. Hence it is very necessary to look into your pre-work meals.

Why proper pre-workout meals are necessary!

One of the reasons to have something to eat before you start your work out is to protect your muscles from overstrain by reducing the glycogen depletion and the breakdown of the muscle protein. Also, the levels of the stress hormone called cortisol can be maintained at the optimal level by giving your body the proper nutrition that it needs.

Pre-workout meals should be a combination of complex carbohydrates and simple carbohydrates for a slow and steady release of energy throughout your workout. Along with carbohydrates adding a small amount of protein helps to decrease the exercise-induced muscle loss. When you exercise, blood flow is diverted away from your digestive system to your muscles. Hence one should avoid meals which take time to digest like meals high in fats and fibre.

Ideally, if you work out in the mid-day, afternoon or in the evening one should eat about 2-3 hours before the workout to give time for your system to move the food out of the stomach and begin digestion and absorption. Some of the examples of pre work out meals can be whole wheat toast with banana and low-fat yoghurt and fruit smoothies with some granola bar or any traditional Indian balanced meal.

For early morning workouts, your glycogen (stored carbohydrates) and blood sugar levels are low. The time between your last meal at night and early morning, tend to be between 10-12 hours. During this overnight fast, your glycogen stores slowly decline because it is being used up to keep various bodily functions going while you sleep. So for early morning workouts, eating a small amount of rapidly digestible carbohydrate like any seasonal fruit be the best choice.

I have put down a list of few foods that you can have a workout! By feeding your system with proper nutrition before any form of exercise you can achieve positive results

#Fruits:

fruit-2833810_640

The consumption of fruits with a high glycemic index can be ideal for a workout. The high GI fruits not only contain low fat but also contain easily digestible sugars. This helps the food to digest well before the workout and the necessary fuel needed for a vigorous workout is also obtained. Also, you do not feel this healthy snack bouncing in your stomach while exercising, thus relieving you of an uncomfortable feeling. Some of the fruits which can be consumed are the banana, apple, mango, pineapple, watermelon, etc.

#DryFruits – Almonds and Walnuts:

dried fruits

Dried fruits, as well as nuts like almonds and walnuts, can be an excellent pre-workout snack. Firstly, they get digested very fast and thus you can grab a hand full of the nuts just before you head to the gym. Also, they comprise of carbohydrates, which can be easily broken down and provide you with the necessary energy during a vigorous exercise.

#Chia Seeds:

cia seeds

Packed with powerful antioxidants, omega-3 fats and proteins, chia seeds can form a perfect pre-workout meal. These help in getting the much-needed energy, strength and stamina, you can safely vouch for chia seeds.

#Oatmeal:

oatmeal

Rich in fibre and vitamin B content, oatmeal can be voted as another best pre-workout food. Because of a large amount of fibre in it, it gets digested slowly, providing a steady release of energy into the bloodstream. This can keep your energy levels up for a long time.

But a word of #caution! Oatmeal gives best results during a workout when consumed at least half an hour before you hit the gym.

#Lemon and Honey water:

lemon honey water

To start your day fresh before a workout, you can consume lemon and honey water. The honey and lemon combination can give you the much-needed energy to sustain throughout the workout. Being an excellent detoxifier, drinking this is a sure way to achieve your weight loss goals.

#Yogurt:

Packed with protein content, yogurt should be had well before workouts. It prevents muscle damage and when combined with fruits, it can form an excellent pre-workout snack.

Have a happy workout by consuming the above-listed foods and stay fit and healthy!