Archive for June, 2008

EATING HEALTHY WHILE TRAVELLING “NOT IMPOSSIBLE”

Travel is a passion for a few, and work for a lot of people, whatever may be the cause it is an inevitable part of our lives now. A lot of us face problems while traveling and one of them is sticking to your diet or healthy eating habits.

So I thought maybe I could take a peek into the matter and these are the few solutions I came up with which don’t sound that difficult and impossible –

  • CARRY FOOD
  • One could carry fresh fruits, salads, salad dressings, roasted snacks, sandwiches(whole bread), veg rolls etc
  • Energy bars, nuts, raisins etc if you know food could be a problem for long hours.
  • Skip the drive through’s and dhabas and go to a restaurant – menu available so more options of light food.
  • Avoid the excess ghee and oily food as make you lethargic and sleepy which could be a concern if you are driving
  • Avoid excessive carbohydrate and sugar products for the same reason
  • Don’t miss the vegetable and fruits vendors when you cross one as gives you a fresh healthy option to dig into (cucumber, radish, carrot, all fruits – don’t forget your travel knife).
  • Look for a grocery store, as these days many healthy snacks and ready to eat foods available here.
  • In restaurants look for the baked, grilled and completely skip the cream sauces, au gratin, batter dip, oil and buttered portion.
  • Resist your temptation to have the samosas, kachauri, jalebi, tikki, aalo chaat etc, the amount of transfatty acids you put in your body is beyond repair.
  • Choose sandwiches, salads, roasted and grilled options instead.
  • SKIP THE FRIES which accompany almost every burger, sandwich etc nothing but starch, oil and calories ask for a salad serving instead.
  • Order salads and soups, as they fill your stomach with healthier choices.
  • Liquids in Order of preference– water/fresh juice, lemonade, ginger ale etc, canned juice, sweetened juices. Aerated drinks simply should not be an option.
  • Do not consume alcohol if driving, puts yours and others lives at risk
  • Do not order side dishes and more than required, so as to avoid overeating.
  • Skip the buffet and order a-la-carte (reduces your portion size).
  • SHARING IS CARING, so invite a partner for your meal and do not order extra. 😉 (My personal way).

Last but not the least,

DO NOT FORGET TO CARRY WATER, LOTS OF IT.

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June 25, 2008 at 8:01 pm Leave a comment

BREAKFAST PUNCH!!!

                     

Breakfast – first meal of the day that we generally skip is really the most important one. But do we really give it its importance ??. We are so busy in our fast paced life-style that  we don’t realize the benefits of the breakfast. So here are some very basic facts about the essential meal that all of should know and would definitely help you give your day a kick start…

·           Breakfast eaters are able to lose weight faster than others, as eating regularly each morning boosts your body’s metabolism.

·           A regular meal every morning ensures that you will not binge at lunch — your stomach will already be half full.

·           As compared to those who skip a morning meal, breakfast eaters are more alert and work more efficiently — their brains receive the required nutritional energy at the start of each day.

·           Children who eat a good breakfast each morning are known to perform better at school and are less hyperactive.

  •  While fruit juice is considered an essential part of a good breakfast, eating a whole fruit is a better idea — it will provide you with less calories and more fibre, which may be lost in the juice.
  • Statistics  show that the maximum number of heart attacks occur in the morning, sometime before noon. This is because blood clotting cells in the morning are stickier before breakfast, and the longer you go without breakfast, the higher your chances of having a heart attack. In fact, a study performed by Belloc & Breslow show that people who eat a wholesome breakfast have less than half the risk of early death.             

  • Regular breakfast helps build immunity of the body.

·         It also reduces fatigue and gives you renewed energy – which is badly needed by children, to help them cope with school, homework and play, and by parents, to help them handle their busy lifestyle.

Keep your breakfast simple but don’t skip it all together. Have cornflakes, wheat flakes, oats or porridge. You could even have a couple of   diet khakhras, murmura and chana. [cs2] These will serve as your cereal. Get your protein from a glass of fat free milk, a boiled egg or even a cup of moong sprouts.Last but not the least, have a bowl of fresh fruit or a fruit juice (not canned or packaged ones) for that much needed fibre.

 


 

June 22, 2008 at 9:55 am 3 comments

AGE OF PROBIOTICS

Gone are the days when mothers would go around with a glass of milk in their hands and children would never understand why cant their mothers “just chill” and let them enjoy their coke and pepsi. Well now the trend is different -it’s the PROBIOTIC AGE. Not that the coming of probiotic drinks have reduced the importance of milk, but it certainly has given us a healthier and a tastier option.

PROBIOTIC term is derived from a greek word meaning ‘for life’. Probiotics are ‘friendly’ bacteria that supplement the natural bacteria in your gut. These ‘friendly’ bacteria may help our digestive system work efficiently and aid good health.In your gut there are a huge variety of naturally occurring micro-organisms (tiny living things such as bacteria). Some of these micro-organisms may be harmful and some are ‘friendly’ and may help maintain a healthy digestive system.

BUT why do we need more friendly bacteria when we already have some in our gut??? As we are all aware, what we eat plays an important role in our health. Eating a balanced diet filled with a wide variety of nutritious foods, together with an active lifestyle, are key factors for good health. Unfortunately, most of us over-indulge and due to unhealthy dietary habits a perfect environment in created for potentially harmful bacteria to multiply in our intestines, leading to an imbalance in the gut flora. Stress, ageing, use of antibiotics etc. can also contribute to an increase in the number of potentially harmful bacteria.

Consuming foods containing probiotic bacteria helps to balance the natural bacteria in the gut in favour of the ‘friendly’ ones. These bacteria have been shown to:

  • multiply in the gut, pushing out less friendly bacteria.
  • help the immune system work even better by increasing immunoglobulins required to fight infection
  • improve the general health of children.
  • Prevent infections like cough and cold when consumed everyday.
  • Helps prevent GIT infections
  • Helps prevent diarrhea by increasing the resistance to pathogens
  • Has a positive effect in the prevention of cancer by causing carcinogenic deactivation
  • Alters toxic binding sites.
  • Causes reduction of serum cholesterol

Fermented milk products appear to be a perfect medium for ingestion of probiotics. The historical association of probiotics with fermented milk products stands true even today. Thus consumption of probiotics should be encouraged as they have considerable benefits and have the potential to be an ingredient of food with healthy image and can be potent replacer for antibiotics.

June 10, 2008 at 3:18 pm 5 comments

oatmeal- what is the hype about?

Oatmeal- what is the hype about?

OATS- they are rather new in the Indian market but you hear about them almost invariably these days when it comes to healthy eating. And then I cant help but wonder how are they different from rest of the cereals we have been eating for years.

During the past 20 years there has been a dramatic increase in obesity, diabetes and other lifestyle disorders. One of the biggest downfalls of watching your weight has been feeling hungry. And foods high in fibre go a long way in filling that void.

OBESITY

Oats as one may say are an excellent source of FIBRE. A serving of oats ( half a cup, cooked) has nearly 4 grams of souble fibre. This fibre helps lower blood LDL cholesterol, the so-called “Bad” cholesterol and generally boost cardiovascular health, lowering high blood pressure. It causes stomach emptying making you feel full longer which helps with weight loss. New research suggests that children between ages 2-18 years old who have a constant intake of oatmeal lowered their risk of obesity. The research found that the children who ate oatmeal were 50% less likely to become overweight, when compared to those children that did not eat it. Oats absorb the extra fat & flush it out of the system. That is why they cure constipation because of the high soluble fibre & assist in regulating gastro-intestinal functions.

BODY BUILDING:
Full of protein and minerals, oats help building strong bones, teeth and connective tissue and for boosting energy.

DIABETES

Oat fibre helps control blood sugar delaying gastric emptying and retarding the entry of glucose in the bloodstream.

STRESS

Buy and eat oats if you’re feeling sad. It’s a natural antidepressant – will make you feel calmer and normally used to treat depression, anxiety and nervous disorder. Unrefined oatmeal can be eaten on regular basis to reduce stress while cooked oats will relieve fatigue.

In an age of fast & processed food, mothers have to be very innovative in cooking up new dishes. Oats have the flexibility not only because of its variety, but also because it is half cooked. It can easily used to make quick pastas, muffins, crossiants. Moreover, since it substitutes for maida, it is a healthy option any day. It can act as a thickening agent for soups & gravies instead of maida & replace wheat flour in Indian cooking.

June 10, 2008 at 11:05 am 6 comments

PAPAYA – “The fruit of the angels”

Ever wondered what went behind all the handed down advices from our elders and how after decades of quoting them as nonsense, science proves them right.

Well one such advise has been the popularity of papaya (papita) as a fruit, and its importance in the fruit tray. This highly loved tropical fruit was reputably called “The Fruit of the Angels” by Christopher Columbus

Today papaya is renown for its multifaceted health benefits and has been given the wonder food, the medicinal food status.

  • It is rich in Anti-oxidants-secret ingredient for anti ageing
  • Rich in fibre and is easily digestible and prevents constipation.
  • Good amounts of B vitamins, folate and pantothenic acid; and the minerals, potassium and magnesium.
  • The production of vitamin C and A in the body is stimulated by the beta- carotene found in papaya; both vitamins are required for the proper function of a healthy immune system.
  • Papaya also contains the digestive enzyme, papain, which helps treat sports injuries, other cause of trauma, and allergies
  • Prevents recurrent ear infections, colds and flu and is also anti-inflammatory.
  • Science has also proven that papaya helps tone the body muscles, contributing its share in cutting your body fat and toning the body well after exercise.
  • 100gms of papaya just gives 39Kcal and very few of that is fat
  • May help prevent cancer in organs and glands with epithelial tissue (ripe papaya).

The above stated are just a few of its benefits, the list is endless, imagine if you make one easy switch from a pack of chips to a bowl of papaya what wonders it would do to your body, and oh it is very easy for the body to digest this fruit and extract all the benefits we were talking about so on a personal note, I recommend a frequent intake of the widely available not so expensive fruit and promise it will repay each and every paise of money that you invest into it. GO AHEAD INDULGE


June 4, 2008 at 10:30 am 15 comments


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