nutrition tips Archives

May 13, 2020 By Madhu Soni 7 Comments

Easy Hacks To Control Hunger Pangs During Lockdown

Hunger is an important signal which should not be ignored but how often have you felt that this is a genuine one especially during this lockdown? Although growling and gurgling in the stomach are real signals to watch out for, here are some simple and effective hacks to control hunger pangs.

Effective Ways To Control Hunger Pangs

Chew Well: This has probably been repeated several times since our childhood but often ignored. Mindful eating begins by sniffing the aroma and relishing every bite. When we chew the food properly, the flavors of the food linger in the mouth and this brings about a satiety value because of the feeling of fullness. This helps us tide over binge eating.
Stay Hydrated: Quite often, our body is shouting for hydration and we end up stuffing food. Getting confused between thirst and hunger is very common. Drinking water from earthen pots quenches thirst as compared to refrigerated water. You can add nimbu pani and buttermilk to your diet. Summer coolants like aam panna and kokum sherbet are great too.
Adequate Protein: If in spite of eating breakfast, you are growling in anticipation for lunch then you probably need to look into the protein content in your diet. Research has shown that adequate amounts of protein help one stay full for a longer period of time. Ghrelin, an appetite-stimulating hormone which signals to eat is lower with high proteins.
Soup: is a great rescue from the immense hunger pangs, especially in the evening. The high water content along with high fiber due to the veggies in the soup control hunger pangs. Having a warm intake surprisingly reduces the appetite. Stick to broth-based soups and not creamy ones.
Spice It Up: Major Hunger pangs occur due to bland and unsatisfactory food. Adding a few spices not only curbs your appetite but aids digestion too. Spicy food is known to increase satiety. A simple salad can become interesting if you add a dash of lemon, sprinkle some chaat masala or throw in some mint dip!
Healthy Snacking: What one eats when hungry during odd hours plays an important role to control hunger pangs. Having a small mid-meal snack is good but watch out for the quantity and quality. Seasonal fruits will keep you full and healthy. Nuts and seeds being rich in proteins are good as well.
Excessive Sugar: There is a direct link between sugar consumption and increased hunger pangs. Besides keeping a check on high sugar food intake, watch out for all the hidden sugar in food labels. Opt for natural sugar like jaggery, dry fruits and fresh fruits.
Exercise: Majority of us have that notion that with exercise our appetite increases. Contrary to our belief, with regular aerobic exercise our appetite decreases
Sleep: Lack of sleep can have an impact on our eating pattern. Incomplete sleep leads to low energy levels. To compensate for lower levels of energy, we tend to choose high sugary foods which make us fall in the vicious circle of empty calories and overeating.

And that’s it! Do follow these hacks to control hunger pangs. If in spite of following all these tips you still feel ravenous, then do consult a doctor. Do check out other articles for healthy recipes and for more topics on hunger, food, nutrition and health, tune in to LIVE sessions by experts on GOQii Play.

Stay home, stay safe, eat right and #BeTheForce!

March 6, 2020 By GOQii 7 Comments

Have You Tried The Raw Detox Diet? Try It Now!

I’ve always wondered what a raw detox diet is and how does one eat raw vegetables. Then, I found that a raw food detox diet is the dietary practice of eating only uncooked, unprocessed, and often organic foods. It can include raw fruits, vegetables, nuts, seeds, sprouts, organic milk and organic milk yogurt. In India, most may not be comfortable with a long-term raw diet. However, including raw food in your diet as often as you can, definitely helps in detoxifying the system.

What is Detoxification?

It’s a way to recharge, rejuvenate, and renew your body. Detoxification can help you jump-start your body for a more active and healthier life. In our body, there is an ongoing process to remove the toxins which have been formed by the food we eat and also through the environment we are exposed to. Our body system is naturally designed to transform the toxins and excrete them out of the body. In order for this to happen naturally, our body should get a break from the regular exposure to processed foods, heavy diets, and environmental pollution.

Raw food is low in calories but contain good amounts of nutrients like vitamins, minerals and antioxidants. It also has high fiber content which eliminates toxins by managing bowel movement. The unhealthy diet has been the leading cause of headaches, fatigue, lack of concentration, feeling bloated, indigestion, bad breath, etc.

Including a raw diet will surely make you feel more fresh and energetic.

Remember to drink plenty of water when you are on a raw diet. It is the best detox food that you can have. Raw diet helps maintain your weight as well, it also saves your cooking time.

What Does a Raw Detox Diet Include?

Sprouts Salad: Sprouts provide good nutritious value and are easily digestible. They increase the vitamin and mineral content of the grain and decrease the carbohydrate and calorie content. Basically, any whole legume or grains can be sprouted. Some sprouts have a change in flavor after sprouting.

Avocado Salad: Avocado is a complete food with lots of nutrients. It is a very versatile fruit as it takes on both, sweet and savory taste, perfectly. It’s got a buttery texture and hence, can be used as a healthy substitute for butter with bread. This salad is very refreshing as an evening snack or as a side with roti. For those people under diet, this makes for a wonderful meal by itself.

Beetroot Pomegranate Juice: Pomegranates and beetroots, both contain good amounts of antioxidants and nutrients and are also rich in vitamin C. This colorful root vegetable contains powerful nutrient compounds that help protect against heart disease, birth defects, and certain cancers, especially colon cancer. Beetroot is well known for its blood purifying properties. Due to the rich iron content, it is said to be an indispensable cure for anemia.

Tricolour Fruit Salad (Orange/ Papaya + Kiwi/ Dragon Fruit/ Berries/Tomato’s + Cucumber/ Lichi/ Honeydew): These fruits and vegetables are rich in fiber and loaded with vitamins, minerals and water. It will help you to feel fresh and prevent any deficiencies of the same.

Cranberry Curds Salad: The possible health benefits of consuming cranberries include lowered risk of urinary tract infections, prevention of certain types of cancer, improved immune function, and decreased blood pressure.

Tender Coconut Smoothie: Tender coconut water is a natural, nutrient-rich isotonic drink. It is high in electrolytes, chlorides, potassium, and magnesium and has a moderate amount of sugar, sodium and protein. It’s also a good source of dietary fiber, manganese, calcium, riboflavin and vitamin C.

Cucumber Juice: Cucumbers contain multiple B vitamins, including vitamin B1, vitamin B5, and vitamin B7 (biotin). B vitamins are known to help ease feelings of anxiety and buffer some of the damaging effects of stress. Cucumbers are rich in two of the most basic elements needed for healthy digestion: water and fiber

Fresh Tomato Salads: As an excellent source of the strong antioxidant called Lycopene, vitamin C, and other antioxidants, tomatoes can help combat the formation of free radicals known to cause cancer.

Fresh Fig Salads: Figs are high in natural sugars, minerals, and soluble fiber. They are rich in minerals including potassium, calcium, magnesium, iron and copper and are a good source of antioxidant vitamins A, E and K that contribute to health and wellness.

If you have never tried a raw food detox diet, now is the time. Give it a go and do let us know how it helps you! Before you begin any diet plan or try any of the above, do check with your doctor, nutritionist or dietitian in case you have any allergies. For more tips, guidance and queries on nutrition, interact with experts LIVE on GOQii Play.

#LevelUp your lifestyle and #BeTheForce!

March 5, 2020 By Sohini Chakraborty Leave a Comment

Fat Facts That Are Easy to Digest

It’s a shame that the word “Fat” has developed such a notorious reputation over the years with every health-conscious individual hellbent on removing that word from their dictionary. Before we condemn the word, we need to understand that the quality of fat is just as important as the quantity of it. So let’s bust some myths with these fat facts!

Fat is one of the macronutrients which provides 9kcal per gram and it is also essential for many functions of the body like solubilizing fat-soluble vitamins, secreting hormones, protecting our vital organs, etc. It is imperative to classify fats into broad categories. Now, let’s delve a little deeper into fat facts.

1. Fats Which Are Bad For You

Here are the types of fats which are bad for your health.

Saturated Fat: Saturated fats are usually found in animal fats like beef, pork, lard, dark chocolate, full-fat dairy products like cheese, etc. They are usually solid at room temperature. Saturated fats were previously thought to cause cardiac problems but saturated fats are known to increase the amount of both HDL (good cholesterol) and LDL (bad cholesterol), hence it is safe to have saturated fats in lower amounts.
Trans-Fat: are produced during hydrogenation of fat when the oil is hardened to increase its shelf life. Apart from the natural Trans-fat present to some extent in dairies and meats, the artificial trans fat produced as a result of hydrogenation of fat is very harmful to health. It is found to increase the level of LDL cholesterol, thus increasing the risk of artery blockage and heart disease. It is also known to cause free radical damage to the body resulting in cancer. Trans-Fat is found in fried foods such as French fries, fried chicken, crackers, microwave popcorn, pizza, doughnut, cakes, muffins, pies, nuggets, sausages, non-dairy creamers, margarines, etc. Avoid this type of fat to stay healthy and free from diseases. Not more than 2% in a 2000kcal diet is permissible.
Cholesterol: is one of the most misunderstood subjects of this decade. Cholesterol is a wax like substance present in our body and can be obtained from many dietary sources like egg, meats and dairy products. It is necessary for bile formation and many other important functions of our body. According to recent studies, our total cholesterol level is not affected by entirely dietary intake as the body itself maintains the cholesterol balance. Then again, we should be careful about choosing the type of cholesterol to be consumed. There are 2 types of cholesterol:

HDL (High Density Lipoprotein): is very beneficial for the body as it removes plaques from the arteries and makes blood circulation smooth, preventing arterial block or damage. Its sources include olive oil, beans and legumes, high fiber fruits like avocado, chia seeds, nuts and fatty fish like salmon, trout, etc. These must be present in our diet.
LDL (Low Density Lipoprotein), VLDL (Very Low Density Lipoprotein): are considered to be very harmful to the body. They create atherosclerotic plaque in the arteries, constricting proper blood circulation and cause the narrowing of blood vessels and heart blockage. Most of its sources include pork, beef, lamb meat, milk, butter, cream and cocoa butter. These should be present sparingly in our diet.

2. Fats Which Are Good For You

Let’s take a look at fats which are actually good for you!

Unsaturated Fats: contain double bonds in their structure and are known to be most beneficial among all. It may be of 2 types:
Monounsaturated Fats: These contain a single double bond and are known to be helpful in many ways. Evidently, they aid weight loss, reduce cardiac problems and decrease inflammation. Its major sources are avocado, nuts like almond, pistachios, vegetable oils like safflower oil, sesame oil, olive oil, canola oil, etc.
Polyunsaturated Fats: are considered as the most beneficial among the fat family. These fats are mainly of 2 types:
1. Omega 3 Fatty Acids: are known to improve heart health, protect the nervous system, increase brain function, reduce anxiety and stress, improve eye function, reduce inflammation and help fight cancer as well. Sources include soya beans, chia seeds, walnuts, canola oil, salmon, sardine, etc. It’s good to have them as a part of daily diet.
2. Omega 6 Fatty Acids: This type of fat helps balance good and bad cholesterol, it helps reduce asthma or respiratory problems especially in children, relieves diarrhea in children and is essential for improving brain function. Sources of Omega 6 Fatty Acids include hemp seed or hemp seed oil, flaxseed or flaxseed oil, walnuts, almond, avocado oil, eggs, tofu etc.

These fatty acids are called “essential” because they are not produced in the body and that is why they have to be present in our diet.

Considering all the fat facts listed above, we must focus more on the types of fat we are consuming. In a typical Indian diet, about 15-20% of total calories should come from fat and the most desirable proportion of Saturated Fat (SFA), Monounsaturated Fatty Acid (MUFA) and Polyunsaturated Fatty Acid (PUFA) must be 1:1.3:1.

We hope this article helps you make the best food choices. To know more about fat facts, bust more myths about food and nutrition, tune in to experts on GOQii Play. Do leave your thoughts in the comments below!

#BeTheForce

February 29, 2020 By Tahurah Muqeem 1 Comment

Food is Your Fountain of Youth! Healthy Eating Tips for the Elderly

As we mentioned in our IndiaFit Report 2020: India’s Ikigai – The Secret to Longevity, there are some folks who manage to live long and healthy lives thanks to their discipline, but most people usually find their health crumbling. In old age, a human either becomes disinterested in eating or can’t manage their meals due to medical conditions which make eating difficult. There is a loss of appetite as anxiety, depression, irritability or gastric trouble become commonplace.

The body of the elderly needs to be cared for and fed with good food so that it helps in combating stress, depression, fight inflammation and pain. With the growing rate of diabetes in the mid-40s, by the time a person reaches 70-80 years of age, the damage done to the organs by diabetes or any other lifestyle disease is unpredictable.

Healthy Eating Tips for the Elderly

It is important that the elderly eat small meals at frequent intervals. The diet should be a balance of carbohydrates, proteins, fats, vitamins and minerals. In fact, the food should be appealing. Let’s see how we can incorporate all of this:

The diet of the elderly should contain complex carbohydrates like Wheat, Oats, Ragi, Jowar, Brown rice and should avoid refined cereals like white bread and maida.
Protein is a very important nutrient because there is a lot of muscle wastage that occurs in old age. Loss of skin tone, loss of skin elasticity is profound. The diet should include good sources of proteins such as lentils, dals, soybean, milk and milk products. For non-vegetarians, boiled egg whites every day is recommended. Opt for skinless chicken which can be grilled, roasted or used in soups.
Healthy fats are essential to protect the heart and provide essential vitamins such as vitamin E which protects the body organs and nourishes the skin. Include soaked almonds, walnuts, dates, dried figs in the diet in the form of morning snacks. Fish like Salmon provides Omega 3 fatty acids which help fight against cancers.
As we age our digestive system slows down. Many face a problem digesting fiber. While it is easy to consume salads or raw veggies, for some, it is difficult and leads to constipating, bloating or gassiness. In this case, it is better to consume vegetables which are boiled or steamed. Unstrained vegetable soups and vegetable smoothies are good options as well.
Including 1-2 servings of fruits every day is crucial. Fruits not only regulate blood sugar but also provide essential minerals and vitamins to the body.
The most important thing is to hydrate, hydrate, hydrate and hydrate! Especially at old age, it is more important to consume 2-3 liters of water every day. Having 1 glass of warm water immediately after waking up stimulates the body cells. For improving digestion, consuming 1 glass of warm water half an hour before and half and hour after meals is a must.
Don’t forget to include anti-inflammatory foods like turmeric, ginger and cinnamon. They will help protect against bone disease and reduce joint pains while protecting the heart. Consuming ginger water in the day helps treat various digestion related issues as well.

What’s an Ideal Meal Plan?

If you need a roadmap or an ideal plan, here it is:

Start the day with a glass of warm water, lemon water or ginger water with half tsp of honey.
Eat a healthy breakfast consisting of oats porridge, khichdi, vegetable idli, paneer dosa or poha with a glass of milk or boiled egg white.
Mid morning should contain a fruit which can be an apple, guava, watermelon, pears, banana, papaya or you can have a mixed fruit bowl as well.
Lunch should include roti or rice with 1 bowl dal, a bowl of vegetable curry, 1 salad and 1 bowl of curd.
Dinner should be the same as lunch, although, it should be lighter. Cut down the quantity of rice/roti. Eat dinner at least 2-3 hours before bed to ensure proper digestion.
Before bed, drink low fat milk to ensure good sleep and provide your body with calcium for strong bones. You can also add turmeric to it for extra benefits!

Before you undertake this meal plan or decide to follow it religiously, you need to consult your doctor or nutritionist to check how it may affect any existing medical condition you may have. Along with all kinds of fruits, veggies and healthy foods, don’t forget to stay active!

For more tips on good health for the elderly, tune in to Mukesh Morwall’s ‘Age Less’ sessions on GOQii Play. We hope these healthy eating tips for the elderly help you #BeTheForce! Do share your thoughts in the comments below.