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Dark Chocolate and its health benefits

dark-chocolate
Whenever I think about chocolates my taste buds get active and my saliva starts rolling……. And I guess it’s the same with every one of us. From the time we start understanding our taste buds, chocolate is the most common food we crave for and this craving continues even as we age.

People have different choices in chocolates such as milky, Cadbury, jelly, liquor-filled chocolates, dark chocolate, candies, bars etc., but in all these Dark Chocolate is the most nutritious. In 100 grams bar, it contains 50-70% cocoa and 11 grams of fibre. It also has plenty of iron, magnesium, copper, manganese, potassium, phosphorus, zinc and selenium. However, one should consume it in moderation.

A study conducted by the University of California tested the theory that, as Dark Chocolate is believed to increase your metabolism; these benefits may cancel out the calories consumed. It may not be an obvious food choice for dieters, but research findings suggest that eating dark chocolate in moderation could actually keep you slim. Adults who consumed dark chocolate frequently had a lower BMI (Basal Metabolic Index) than those who didn’t, despite them often eating more calories and not exercising more.

Like tea, dark chocolate contains flavonoids, which are compounds that act as antioxidants. Dark chocolate has the type of fat in chocolate may actually increase the good HDL (high-density lipoprotein) cholesterol and will not increase the bad LDL (low-density lipoprotein) cholesterol in the blood.

Dark Chocolate is our hearts Best Friend.  Yes!!! You heard it right our Hearts best friend.

A recent Harvard study concluded that eating dark chocolate may have a reduced benefit on blood pressure. This is likely due to the flavanols found in chocolate that contain at least 50 to 70% cocoa, which appear to result in mild blood vessel dilation. Compounds called phenols are present in cocoa-rich chocolate. These antioxidants are the same as the ones found in red wines.

Dark chocolate is rich in brain-boosting chemicals when you have got a tough exam coming up? Boost your IQ and indulge your taste buds at the same time by snacking on a few squares of chocolate which will help you to improve blood flow to the brain as well as improving their ability to form new memories.

Dark Chocolate not only offers many amazing health benefits, it is also a great pick-me-up snack so can help you stay energized for your workouts. It is high in energy-boosting chemicals including theobromine (a stimulant found in many popular energy drinks) and caffeine. Have 1-2 squares of chocolate in the afternoon or before a workout to help stay energized for a longer period of time.

Skin is the most sensitive organ of our body, the skin creams are great for keeping our skin looking more youthful, they can only do so much; to really keep the wrinkles at bay, you need to look to your diet. Research has suggested that, when it comes to fighting free-radicals, dark chocolate could be even healthier than fruit! When tested and compared to juices from ‘superfruits’ such as blueberries and pomegranate, dark chocolate was found to be higher in antioxidants.

Dark Chocolate makes you happy

Dark Chocolate is known to be high in mood-boosting chemicals and findings published in the scientific journal Nutritional Neuroscience have suggested that the food can even help reduce the symptoms of depression. As we talk about the taste buds when the taste buds are stimulated with pleasurable flavours, there are endorphins released in the brain. These endorphins are the feel-good compounds of the body. Chocolate contains chemicals that cause the brain to release compounds that trigger the ‘feeling of love’.

In moderation, if you consume 2 squares of dark chocolate every day you can continue to be healthy as well as fit for a long period of time.

“Note to self- Eat lots of Chocolate when times get rough and eat even more when times are great.” So always keep a smile on your face, a rainbow in your heart and some dark chocolate on hand! To make healthy lifestyle choices click here.

 

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Super Healthy – Pumpkin Seeds

pumpkin seeds 1

Did you know that you can eat seeds? Yes, it’s true you can as they are rich in nutrients. These small but mighty kernels are high in vitamins and minerals the body needs to function at peak performance. Seeds are extremely versatile and can be incorporated easily into a variety of different recipes. There are various kinds of seeds that you can eat and Pumpkin seeds are one amongst them that you can eat.

Pumpkin seeds are green in colour and may have a white outer covering. They are flat and asymmetrically oval in shape. The white husk is edible. They have a distinct nutty and crunchy taste.  You can easily get them in the market.

Can be prepared at home too!!!

They can be easily prepared at home by scraping the inside of the pumpkin with a metal spoon. Take out all the seeds. Wash them under running water and separate the seeds from the mass and other remains of a pumpkin. Boil the seeds in salted water for 10 minutes. Keep the salt minimum. You can use rock salt or Himalayan pink salt. Remove from heat and drain. Roast the seeds in the oven. Preheat the oven to 400 F. Brush the tray with some olive oil and spread the seeds in a single layer. Don’t overlap. Bake for 5 to 10 minutes. Let the pumpkin seeds cool down…Voila!! They are ready to EAT!!!

pumpkin seeds.jpeg

Nutritional facts:

Pumpkin seeds are energy packed. These small seeds are high in calories (approximately 550 kcal in 100 grams). They are a major source of proteins, fibre, niacin, iron, zinc, magnesium, manganese and phosphorus. Apart from that, they are also a good source of Vitamin B5, B6, B9, potassium and sodium.

It is one of the superfoods. It is an essential part of everyone’s diet (Check with your doctor if you are renal patient)

How to eat these energy-packed seeds?

  • Buy or prepare roasted pumpkin seeds
  • These can be included in a variety of things like :

 

  1. Roasted snacks: To make this – Mix roasted puffed rice + roasted chana + roasted makhana + roasted pumpkin seeds + roasted almonds/ walnuts + roasted peanuts. Choose all or two or three of the ingredients. But don’t skip the seeds. Mix and keep in a jar. Eat as a snack. Very healthy!!! Remember all these have to be dry roasted (without ghee/oil) or roasted in homemade ghee according to your calorie needs.

 

  1. Add them to a bowl of curd or oats porridge and enjoy the healthy nutritious snacks.

 

  1. Make pumpkin seeds sweet bars at home. Roast a combination of pumpkin seeds and melon seeds in ghee. Place them on plate evenly. Prepare jaggery syrup. Pour these over the seeds. Let it cool down. After it cools down completely, break into small piece and enjoy eating!!! (This recipe is not advisable for people who want to reduce weight. Good for people who want gain weight or kids).

 

  1. Nutty powder – Mix 50 grams roasted pumpkin seeds + 50 grams roasted melon seeds + 50 grams roasted sesame seeds + 100 grams almonds + Rocky candy (Mishri) as per taste + 25 grams anise (saunf) = Powder them together. Store them in an airtight container. Eat 1 teaspoon daily. Super healthy powder!!!

 

  1. Top it up on your salads. Yummilicious!!!

 

How much can I eat?

As pumpkin seeds are calorie and nutrient dense food, taking too much is not a good idea. You can take up to 2 tablespoons daily (30 grams). This may vary if you have any medical problems.

I hope after reading these facts about pumpkin seeds you will surely include them in your diet. I, myself, eat them daily. I pop in 1 teaspoon roasted pumpkin seeds just before going to bed.

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10 Lifestyle Changes for Fat Loss and Healthy Living

healthy-living

  • Choose and learn to like healthy food options: Many people who aim to lose fat and live a healthy life go on crash diets or have boiled meals thinking that their only way to achieve their goal is to eat bland food. It’s just a myth that “healthy” foods are not very appetizing. There are many recipes which are very healthy and also very delicious. The best way to start a healthy living is to do some research and make a list of some healthy recipes that are low in processed ingredients and are appetizing.
  • Always start your day with a nutritious breakfast: Breakfast is the most important meal of the day. After a long gap of 6-7 hours of sleep, our body needs the fuel (calories) to get our metabolism going and give us the sustained energy throughout the day. Breakfast should be a combination of quality carbohydrates, proteins and fats.
  • Mid- meal snacking: If you have the habit of snacking between meals during the day, select healthy snacking options. Opt for a serving of fruit or a handful of nuts that have good fibre content, vitamins and minerals. Avoid having snacks made out of refined flour, refined sugar and deep fried snacks.
  • Eat at regular intervals: Missing meals and eating after long gaps is a big no-no! A log gap between two meals switches our body to “starvation mode”. While in starvation mode, the BMR of the body reduces drastically to save energy. This environment in the body makes it very difficult to lose fat. Having meals at regular intervals keeps the BMR on the higher side and helps a lot in giving effective fat loss. It also avoids one from binge eating.
  • Opt for whole foods: Whole foods include whole grains and products made out of whole grains, fruits and vegetables. These foods are rich in Fibre, do not spike blood sugar levels and fill the stomach. They give satiety for a long period of time without adding on unnecessary calories. Fibrous foods are heavy to digest, increase the BMR of the body and hence give effective fat loss. Enjoying an occasional treat sometimes is fine, but, make it a habit to eat more whole foods.
  • Load your plate with salads and soups: Water-rich vegetables like cucumbers, gourds, tomatoes etc. gives satiety and avoids consumption of too many calories. Soups are also very water-rich foods but, choose clear soups over creamy soups. Having water-rich foods does not mean that one needs to ignore the good old water!
  • Practice mindful eating: It is very important that we concentrate on the food we eat and enjoy it. Mind and body connection is very powerful. Never eat sitting in front of a TV, while working on gadgets, when angry, depressed or tensed. In such times we tend to eat more and add on unnecessary calories. Chew the food well; it improves the process of digestion. Portion control is very important; it prevents adding on unnecessary calories. Also, guilt-eating is bad! Giving self an occasional treat will cut too much temptation and avoid binge eating.
  • Avoid stocking tempting foods at home: Never stock at home tempting, unhealthy foods like biscuits, cookies, cream crackers, chips, ice-creams, milk chocolates and deep fried snacks because, if you don’t have these in the house, you won’t be tempted to eat them.
  • Avoid “white” or “refined” foods: Foods made out of refined flour and refined sugars are of “low benefit and high risk”! They tend to increase the blood sugar levels drastically causing fat gain and diabetes. They also rob the body of certain vitamins. Refined foods are very low in fibre content and cause digestive disorders like hyperacidity, constipation, haemorrhoids, anal fissures etc.
  • Drink plenty of water throughout the day: Water is the best fat burner. 70% of our body is made up of water. Water acts as a catalyst, a reactant and a solvent in almost all the biochemical reactions taking place in the body. This keeps the body functions going on and helps in keeping the BMR on the higher side thus, giving effective fat loss. People believe that water should be had only when thirsty but that is not true. Thirst is, actually, a late indicator of dehydration. It’s best to drink water before feeling thirsty. Our mind sometimes registers thirst as hunger. At such times, instead of eating something just drink a big glass of water. Water acts as a medium through which toxins produced in the body are flushed out. Water enhances the production of new blood cells and muscle cells. Drinking good amounts of water also prevents digestive tract ailments such as hyperacidity, constipation, haemorrhoids, etc.

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Hungry Kya! Here are 5 nutritious snacks recipes

paneer-wrapAlong with being a lifestyle coach and nutritionist, I play one more dual role that of a homemaker and a mother. The big question that always arises is what snacks can we make which are healthy and quick to make at the same time, right?

Here are few recipes from my recipe book which are not only healthy but fast.

1. OATS PATTIES

oats-patties

Ingredients Amount
Oats 1 cup
Capsicum 1 small
Carrot ½ no
Tomatoes 1 no
Spring Onions ½ cup
Gingerchilli paste 1 Tbsp
Lime ½ no.
Turmeric powder ¼ tsp
Red chilly powder ¼ tsp
Salt To taste
Oil 1 tsp

METHOD:

  1. Sprinkle water on oats. Continue this till it absorbs the water and becomes a bit sticky.
  2. To this add chopped capsicum, carrot, tomatoes, fresh onion with leaves, ginger chilli paste, lime, turmeric powder, red chilli powder and salt. Mix well.
  3. Divide the mixture into two equal halves. Make a flat (pattice) pieces of it and cook in a nonstick pan on both sides.
  4. Serve hot with tomato ketchup.

Nutritional Benefits: Oats is rich in fiber and the veggies are a source of vitamins and minerals, lime juice makes the food alkaline. Overall it is a great dish to start your day with which will surely improve your immunity and overall health

2. Steamed Spinach breads (PALAK DHOKLA)

palak dhokla

Ingredients Amount
Rawa 1-2 TBSP
Gramflour 1-2 TBSP
Spincach (palak) (finely chopped) 1 bunch
greenchilli paste ½ Tbsp
Salt To taste
Oil 1 tsp

 

METHOD:

  1. Mix all the dry ingredients in a vessel.
  2. To this mixture add 1 tsp of warm oil.
  3. Add luke warm water to make the batter of some flowing consistency.
  4. Pour this mixture into a greased tin and steam the mixture for around 30 minutes.
  5. Garnish with Spinach leaves. Serve hot with tomato ketchup.

 

Nutritional Benefits: This can serve as a super evening snack as it contains goodness of fiber, calcium, B vitamins of the spinach and is also a cereal pulse combination which improves the protein quality. Wholesome meal which is low in calories and has high satiety value.

3. FENUGREEK PANCAKES (METHI PUDLA)

methi pudla

Ingredients Amount
fenugreek leaves (chopped) ½ bunch
Wheat flour 1 TBSP
Bajra flour 2 TBSP
Onion 1 no.
Gingerchilli paste 1 Tbsp
Garlic paste ½ tsp
Turmeric powder ¼ tsp
Salt To taste
Oil 1 tsp

 

METHOD:

1.Mix all the ingredients except oil in a vessel.

2.Add water to make the batter of pouring consistency

3.Make two pancakes on a nonstick pan

4.Serve hot with tomato ketchup/ Mint sauce (Pudina chutney)

Nutritional Benefits: It is not only rich in B vitamins (fenugreek leaves) and helps in improving hemoglobin but due to the addition of onion, ginger, garlic it is highly anti-inflammatory and good for gut health. Researches prove that consumption of ginger, garlic and onion helps fight GI infections too.

4.Bottle Gourd and Semolina Pancakes (DOODHI-RAWA PANCAKE)

doodhi-rawa-pancake

Ingredients Amount
Semolina 3 TBSP
Bottle gourd 100 gms
Curds (skim milk) 3 TBSP
Gingerchilli paste 1 Tbsp
Carrot For garnish
Salt To taste
Oil 1 tsp

 

METHOD:

  1. Grate the bottle gourd.
  2. Add semolina, ginger chilli paste, curds, salt and make a batter of pouring consistency by adding water.
  3. Make 3 small pancakes on a nonstick pan by adding oil.

4.Garnish with grated carrot and coriander.

5.Serve hot with green chutney

Nutritional Benefits: Bottle gourd has multi benefits like it is high in fiber, helps curb the acidity too, good for heart, and the list goes on. Curds are rich in probiotics which improves the gut bacteria.

 

5. COTTAGE CHEESE VEGETABLE WRAP ( PANEER VEG WRAP)

paneer-veg-wrap

Ingredients Amount
Gramflour 2 TBSP
Capsicum ½ no
Carrot ¼ no
Tomatoes 1 small
Spring onions ½ cup
Paneer (COTTAGE CHEESE) 200 ml(20 gms)
Coriander leaves Few sprigs
Lime ½ no.
Turmeric powder ¼ tsp
Red chilli powder ½ tsp
Pavbhaji masala/ Garam masala ½ tsp
Salt To taste
Oil 1 tsp

 

METHOD:

  1. For the Wrap:

To the gram flour add chopped coriander leaves, red chilli powder, salt and make a batter by adding water

Pour this batter on a nonstick and make a chilla

  1. For the filling:

In a nonstick pan, take 1 tsp of oil. Add chopped capsicum, carrot, spring onions, tomatoes, paneer cubes and cook for a minute. To this add turmeric powder, red chilli powder, lime juice, pav bhaji masala or any garam masala (blend of ground spices like peppercorns, clove, cinnamon, nutmeg, mace, cardamom, bay leaf, caraway). You can even use herbs instead of this . Mix well. Cover the pan for 1-2 minutes. Cook until done.

  1. Place this filling into the centre of the chilla and wrap it. Cut it into pieces. Garnish with spring onion leaves and tomatoes.
  2. Serve hot with tomato ketchup.

Nutritional Benefits: It is high in protein with cottage cheese and gram flour. It contains goodness of fiber, Vit C, vitamins and minerals and other phytochemicals too. Children love this most as it looks like a frankie/roll but the base is super healthy here. Also helps in improving immunity, hemoglobin, better growth.

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