Sports, Lifestyle Nutrition & Psychology

Importance of Pre-Post Workout Meal.

In all my articles I always say that proper nutrition is most essential part for better lifestyle and when it comes for any fitness regimen than nutrition become more important. Understanding what body needs before and after workout is most important aspect to keep balance between energy expenditure and consumption.

Form of exercises

Gym exercise is the combination of cardiovascular and weight lifting exercise, where each and every muscle of the body gets worked out. So, it becomes very necessary to fuel the body before, during and after workout (so that muscles which are used during and after workout get enough energy to recover from strenuous exercise and are ready for next day). Running/swimming/cycling are cardiovascular exercises that stimulate the bone growth and even increases heart beat which improves respiratory function. In running more of lower body muscles are used than upper body, whereas in swimming/cycling along with lower body, the upper body muscles are also used.

Probability.

People sweat during the exercise and then gorge on their favourite food. Later, they blame that the intense exercise increase their body weight!!! Eating too much before exercise can give cramp or one may feel nausea and eating less can exhaust you too fast. Whereas, eating less or avoiding food after workout can make person tired and even restless, due to low energy. One cannot achieve fit body only through exercise, proper pre and post workout meals should be incorporated to get best results.

Pre-workout:-

Eat meal before 30 minutes to 60 minutes of your workout,(depends upon the workout time). It is important to maintain gap between the meal and exercise, so that body can easily provide enough energy during workout. Complex carbohydrate like wheat, banana etc with good source of protein like milk, nuts, pulses ,eggs etc and limit amount of fat like oil/ghee etc. is the good combination of pre-workout meal.

While doing early morning exercise eat apple or feast of nuts or drink Green tea.. Don’t do exercise with empty stomach(if you don’t have digestion problem). Body in the morning is low with energy and even dehydrated. So, it’s best to drink 2-3 glasses of water and small helping of healthy food before 15-30mins of exercise.
If mid morning, then eat the combination of protein and carbohydrate-i.e. Skimmed milk with multigrain bread/roti./oatmeal/white egg omelette.
If in the evening then low fat cottage cheese sandwich/whole pulses with buttermilk/skimmed milk/white eggs.
Caffeine like tea/coffee is not advisable before/after workout but I needed then go for small helping.

Post –workout.

Healthy post workout meal helps to reduce weight, build lean mass and even increase the metabolism of the body. After workout gets over, the body is in recover stage, with short of energy and muscles break down. Hence post workout nutrition becomes most important meal to regenerate energy, help the body to grow and rebuild the muscles. Here, many make mistake of avoiding the food for longer period or take wrong combination. Due to which body is not able to repair the wear and tear of the used muscles. The research says that muscles absorb maximum nutrients if one starts eating right kind of food within span of 30-45 minutes.

If its breakfast time then take skimmed milk/soymilk (lactose intolerance) with oats/multigrain sandwich/paratha or moong dal chilla.
If its mid-afternoon/post lunch then go for low fat yogurt with nuts or bowl of whole pulses salad or low calorie energy bar/coconut water.
Mid-evening then have cottage cheese/tofu sandwich or fruit smoothie

Most important thing is to keep the body hydrated. Drink 2.5 litres to 3 litres water a day.

How to Boost Nutrient Absorption ability in your Body.

We all love to mix one food item with another like rajma rice, curd with fruits, chips with chutney or curd. Knowingly we make good pairing of food and many a times we mix and match to enjoy the taste and satisfy our taste bud.

We all need nutrients for essential biochemical reactions within the body which are very important for our health and wellbeing. By eating a balanced and well-rounded diet, we nourish our bodies — providing our bones with calcium to keep them strong, our muscles thrive off our protein intake, and our organs function from the vitamins and minerals derived from fruits and vegetables.”

It’s very important how we combine foods,that majorly impact the benefit us to get best nutrient and increasing the absorption of important nutrients and boosting the effectiveness of antioxidants. Wrong combination of food items not only negatively affect our body’s digestion but reduce nutritional absorption from foods along with gastrointestinal issues such as IBS and coeliac disease.

Hence it’s essential to know that body does not function as per our palate preference. It is important to combine the right food items together if one wants to increase best nutrient absorption.

Here are few food items that you should combine together for maximum benefits

Calcium and Vitamin D.

We all know calcium helps to keep bone strong and healthy. Vitamin D is essential in helping the body absorb and use calcium, in fact, the body cannot absorb calcium at all without vitamin D. They two work together because the present of vitamin D increase the absorption of dietary calcium in the intestines. So it’s very important to get this pairing right, eat foods offering vitamin D fortified foods like milk and non-dairy beverages such as soymilk and orange juice. Eat a variety of calcium-providing foods like white till, cabbage, guava, broccoli, dried figs, oranges and dairy foods etc. So eating too much of calcium with deficiency of vitamin D won’t be helpful. So one need to keep track of both the nutrient.

Iron and Vitamin C.

Iron rich food that we get from vegetables, dal, dates etc absorb best in presence of Vitamin C. So it’s very necessary to eat or add source of vitamin C. The vitamin C helps break the iron down into a form that the body can more easily absorb. Add a squeeze of lemon or orange juice to a spinach salad, or toss diced apples into a lentil dish. So pair any iron rich food with vitamin c to get best absorption.

Complete protein.

We do get protein from dal and pulses but they are consider to be incomplete protein meaning they lack one or more of the essential amino acids needed for growth and development. So vegetarian person need to pair incomplete proteins to make his/her meal has a complete protein source. Examples of these combos include rice and black beans, hummus and whole-wheat crackers, quinoa and corn, peanut butter, Rajma chawal/roti or idli and sambar.

Tomatos and healthy fat.

Tomato’s is a good source of lycopene which is considered to be disease-fighting antioxidant. Lycopene may help to prevent from cancer cell production in the body. Tomato’s release more lycopene when it’s cooked. So if it pair with healthy fats like olive oil or avocado or different seeds like till, flaxseeds etc has shown to enhance the body’s absorption of the photochemical.

Goodness of Chocolate

How far chocolate is good for health…

It’s a debate whether chocolates are good for health or not…

The cocoa bean which is used in chocolate contain compound called flavanols..The research by the scientists says that flavanols stimulate the production of nitric oxide which works to relax the blood vessels…So the consumption of chocolate with more of cocoa, lower the blood pressure, increase the level of HDL, and improve the blood circulation..

But it should be noted that the benefits is more only when the quantity of cocoa in chocolate is more than 60%… Milk chocolates contain less amount of coca and dark chocolate contain more amount of cocoa. So its adventitious for a person to eat dark chocolate rather than milk chocolate.

Main benefits of dark chocolate

Reduce blood pressure.
Improves mood as chocolate contain compound called phenathylamine which trigger the hormone called endorphins that control the mood.
Cocoa in dark chocolate improve the better brain function as flavanols relax the blood vessels.
As different areas of the brain need more energy to complete their tasks, they also need greater blood flow. Few researcher said that dark chocolates may play an important role in diseases such as Alzheimer’s.
Dark Chocolate increases HDL and secures LDL. It also enlarges HDL and lowers total LDL in men with exalted cholesterol (9)L against to Oxidation.
It is a powerful medium of Antioxidants. Antioxidant removes cell damage as well. Cocoa and dark chocolate carry more antioxidant commotion and polyphenols. Antioxidants help our body to fight with fatal diseases.

How it been used:-

Even cocoa chocolate eaten as post workout for exercise, helps to recover the muscle where sometime high carbohydrate don’t help.
Now days, we use in the mithai. Even can be used in the protein bar to give the benefits.
Many make chocolate pancake by using any wheat or oats flour.
Baker explore dark chocolates in using brownie, cakes, tart, biscuits etc

Along with benefits, dark chocolate do have disadvantage if consume any more quantity:-

Dark chocolate carries as much caffeine as an 8 ounce of black coffee jar does, caffeine causes dehydration which affects our digestion system. It also can increase the risk of kidney stone, since dark chocolate contains oxalates.

All this can be possible if taken in moderation and eaten proper calorie intake daily with some exercise.

Chocolate protein bar

60g 70% Dark chocolate

10g white til

10g pumpkin seeds

10g sunflower seeds

15g seedless dates

10ml honey

20g oats

Recipe:-

Mix all the ingredients. You can add differents seeds as per your liking. And make square pieces by cutting with child knife. Put in the freeze for 2 hours.

Ready to eat>>>>>

Exam Time Special Nutrition (Recommended For School/college)

It’s examination time, where both the students and parents pass through stress, anxiety and depression. Over expectation of parents, to excel in each and every subject, endless comparison, too much of peer pressure, and our education system, were grade/percentage are given more importance which diverts child’s alertness, give depression and gives boredom in study. The entire above factors disturb food routine and ends up eating high calorie food.

During this period most of the parents won’t argue or disagree for any food item which kids demand. Most of the mother are ready to cook whatever child wants to eat (irrespective of junk or healthy).Even order from outside food like pizza, pastry, wafers. Chocolate all loaded with sugar and oil etc. Students drink number of coffee/tea to keep them awake late night. Their main aim is to score maximum grade/percentage at the cost of health. Problem arise when girl/boy accumulate too much fat in their body which make them obese.

Before we learn how to plan food without losing its nutritional benefit, let’s understand the importance of nutrient:-

Carbohydrate is the main fuel (energy) for the brain. The main source for the brain is glucose which comes from carbohydrate food like whole grain and its product’s,brown rice, fruits etc. To keep the brain functioning to its best it’s necessary to supply food at regular interval.
Another nutrient is protein which is considered to be an important among the entire nutrient especially during exam. The neurotransmitter name dopamine and acetylcholine helps in improving the memory, increase alertness and concentration level. The rich source of protein is nuts, pulses, dairy and dairy products, ragi flour etc. So, adding protein in your diet during exam will help a lot.

Brain is mostly made of fat and good fat helps to produce myelin sheath (part of neuron) around nerve which helps the brain to function efficiently. For better result its best to consume good and right amount of fats like nuts (almond, walnut, pistachio), olive oil, milk, flaxseeds, pumpkin seeds etc.

Vitamin and minerals are also essential for better result. Try to inculcate only seasonal fruits and vegetables.

Diet plan for child studying for exams.

Early morning-Start the day with 250ml of normal/Luke warm water. Handful of nuts (dates, fig, almond, walnut) or any seasonal fruit like papaya or banana. Small helping of Snacks will act as a start up gear.

Breakfast-Healthy breakfast boost the energy level in the body. Milk/soymilk with multigrain bread / upma /muesli / whole wheat bhakri or any methi –pallak parahta etc.

Mid morning-Any liquid can be serve like Lassi (salted), cut fruits or vegetable soup coconut water etc. This is the time where kids feel little hungry and simultaneously brain is getting exhauste. So best is to provide some liquid that recharge the energy little lunch time.

Lunch…It should be normal menu like roti, sabji and dal or to give some change in menu you also can serve them healthy stuff paratha like paneer, mix veg paratha with curd. If possible then lunch should be done between 12 to1 pm so that they don’t feel lazy or sleepy.

Mid afternoon/evening……This is again time almost child is tired and sleepy hence best option is liquid like glass of milk with healthy snacks or fruit or fruit juice.

Dinner-Finish the dinner by 7.30pm. Inculcate more of protein in dinner then carbohydrate like moong dal chilla, paneer/fish cutlet, omelets/chicken with sprouted salad with multigrain bread etc.

Night plan….. If they want to be awake late night then you can serve them glass of milk witlh almond powder or organic haldi. Keep some handy healthy snacks, salted chana, murmura with peanuts/chana .

ALL THE BEST!!!

All about Sprouted Flour !

Till now we have heard about flour like sattu rajgra, jowar, makki etc. This ancient flours are become pa,rt of our daily meals. We all do sprouting at our place from pulses like moong, rajma mix pulses sprouts etc and cereal like ragi, wheat, amaranth etc. But what the major benefits of sprouting:-

When we sprouts any grains/pulses, its germinating process breaks down some of the starchy endosperm, sprouted grains/pulses may have less starch and be easier to digest than regular grains/pulses. It may help people who are sensitive to digesting grains/pulses. Sprouting increases the level of minerals and vitamins including vitamin D in the ingredients. The most of the gas producing starches available in pulses i.e. rajma/dry peas- can be eliminated by sprouting. Sprouting also increases the protein content, and shortens the cooking time of pulses.

Here will talk about wheat and ragi sprouting benefits.

Sprouted Wheat Flour

A whole wheat grain, has three parts of kernel-the bran, germ and endosperm. Usually we use end products of wheat i.e. after removing bran and germs. We all know that whole grains are loaded with nutrients and fiber and very important component in healthy diet. But here we are talking about sprouted wheat flour. So what is it?

Sprouted wheat flour:-

Sprouted grains are whole-grain seeds that have just begun to grow after we sprouts wheat. Inside the seed’s outer shell (the bran), the plant embryo (the germ) relies on the seed’s endosperm — the starchy food supply — to fuel its growth. As we know that germinating process breaks down some of the starch, which makes the percentage of nutrients higher, It also breaks down phytate, a form of phytic acid that normally decreases absorption of vitamins and minerals in the body .So sprouted wheat have more available nutrients than mature grains. The nutrients like folate, iron, vitamin C, zinc, magnesium, and protein are in good amount in sprouted wheat.

Food item:-

Khakara and can be used as roti, thepla etc

Sprouted Ragi flour:-

Ragi sprouted flour is prepare after spouting them first. Ragi is a good source of carbohydrate and since it is too tiny to be polished or processed, ragi is usually consumed in its purest form. Ragi is very suitable for people who are gluten or lactose tolerant. In addition, ragi can be easily part of your daily diet in the form of rotis.

High in calcium: Calcium is essential for healthy bones and teeth and for the prevention of osteoporosis. And since Ragi is filled with calcium, it is highly advisable to feed ragi to growing children.
Helps in controlling diabetes: Ragi like sorghum helps keeping the blood sugar levels within normal range as it has low glycemic index and lessen food cravings and maintains a good digestive pattern.
Packed with iron: Ragi is an excellent source of natural iron and hence, a good option for people suffering from anemia and for people with low hemoglobin levels.
Reverts skin aging: Ragi contains amino acids such as methionine and lysine which helps in making the cell tissues less prone to wrinkles and sagging. Plus, ragi is one of the few natural sources of vitamin D.

Food item:-

Ragi porridge for baby or for athletes.

New Year Resolution – Plan it before it’s late !

Year 2020 is already started and I hope few must have taken resolution for healthy living. Though we all aware about the way to leave but still fail to fulfil resolution. On the first day of January we always promise yourselves towards betterment but only few of them are able to stick with the commitments but rest fail at half way. This year we once again take the resolution and try all the best not to fail. The major reason why many fails, because of the simple reason that we set unachievable goals at very high level with very less determination towards our commitment.

The ‘commitment’ is the key word here. Don’t be demotivated. There’s always a new day where we can make a new resolution and start better way to live the life.

Hence, let’s welcome 2020 with a number of new healthy resolution which can lead to a healthier body and mind:

Start your day with warm or normal water. Drinking the right amount water is a key ingredient in staying healthy. If you’re drinking more water, you’ll have less room for sugary beverages, which is a good thing.
Try to change all unhealthy habits gradually.
Keep realistic goal for weight loss.
Never to do any fad diet where there’s less of any one or more nutrient. Body needs all nutrient as per RDI(Recommended dietary index)
Start doing any one form of exercise 5 days a week for an hour.
Reduce your weight and reach to your BMI.
We need to accept the fact that we followed the same lifestyle for a very long time. So, it’s very challenging to change it. So remember, it’s OK—if not able to do for few days. Just remember to get back on track and have patients and faith in yourselves and what you are doing.
Keep your freezer full with seasonal vegetables and fruit. Try to put in your daily meal.
Do keep a cheat day so that you don’t deprive from all the unhealthy food. But be sure that quantity need to be restrict.
Try to add more fiber in your healthy meal. This will help to reduce the risk of heart disease. Whole grains are filled with fiber, which makes digestion easier and helps you feel fuller when you’re done eating – both key factors in weight management.
Cut down the processed food like biscuits, cake etc.
Go out with friends and family for coffee/tea/Green tea. Socializing also helps to boost the motivation factor.
We all know that proper sleep do wonders in the mood and appearance. Also, sleep is more beneficial for the healthy well-being.A lack of sleep has been linked to a greater risk of obesity and type 2 diabetes and also enough sleep is helps in increase memories. So take a nap—and don’t feel guilty.
Once a year take break from your daily routine and travel with family and friends. It makes you feel rejuvenated and replenished.
Watch your supplements and medicines. If prescribe then take regularly.
Don’t hesitate in taking help of any health professional like Nutritionist and fitness trainer.

MSG – A Story Behind Junk Food !

(MONO SODIUM GLUTAMATE)

We all know that readymade noodles are not good for health. Why?
Yeah…Right MSG(MONO SODIUM GLUTAMATE).
But what is MSG?

It’s a 6th Sense ingredient which produces seasoning flavour for the food.
MSG – helps to enhance the flavour of the food which we all like.
In India it is widely used to make Chinese food.
Now a day’s all marketing manufacturers use it’s to increase the taste level.

There are number of research on this product whether it’s good or bad.

Eating is life’s pleasure for most of us.
The mouth watering Arrabiata pasta, Chinese hakka noodles, vegetable/chicken broth used in soup/Manchurian soup has a savoury taste which is due to glutamate present/added in the food.(Glutamate is a food components that give flavour). Glutamate is an amino acid found in protein containing foods like milk & milk products, mushroom, tomatoes, fish etc.

It also occurs naturally in the food and human body also produce glutamate. (Important component for several metabolism and neurotransmitter of the body).
(Glutamate is a food components that give flavour). Glutamate is an amino acid found in protein containing foods like milk & milk products, mushroom, tomatoes, fish etc.
It also occurs naturally in the food and human body also produce glutamate. (Important component for several metabolism and neurotransmitter of the body).

Discovered:-

MSG has origin from Japan in 1908 by Japanese chemist kikunae Ikeda . MSG is a mixture of water, sodium and glutamateHe introduced MSG in the premise of Ajinomoto Co Inc.

MSG is a mixture of water, sodium and glutamateHe introduced MSG in the premise of Ajinomoto Co Inc.
In initially periods it was made from protein source food i.e. seaweed but now it’s made from starch, corn sugar or molasses from sugar cane or sugar beets. MSG, in the food industry is consider to be the sixth sense taste apart from five sense taste i.e. sweet, bitter, sour, spicy and salty. When MSG is added to the food it generates same flavour and taste that occurs naturally in the food by glutamate. Hence, number of food industries and products use MSG as a flavour enhancer that makes the best taste of the food.

Side-effects:-

Several studies say’s that by consuming MSG products many people feels dizziness, vomiting, nausea, brain lesions etc. This reaction is known as “Chinese restaurant syndrome”(Occur after eating Chinese food).
Studies show’s that excess consumption of MSG leads to nervous disorder, brain damage, hormonal fluctuations, weight gain and even gastric problem, asthma.
Pregnant women should be more conscious what they are eating during pregnancy.It’s not advisable to eat processed food more often as most of them have MSG or any relevant product as they may lead to weight gain or water retention and may also disturb foetus growth. MSG has 78% glutamate and 21% sodium so person suffering from high BP or any other hormonal disorder should avoid using the product saying MSG.

It’s not advisable to eat processed food more often as most of them have MSG or any relevant product as they may lead to weight gain or water retention and may also disturb foetus growth. MSG has 78% glutamate and 21% sodium so person suffering from high BP or any other hormonal disorder should avoid using the product saying MSG.

How to know whether product has a MSG?.

It’s a compulsory rule from FDA to mention on the backside of the label if the product has MSG. But due to fear of affecting the sale of the products, now days manufacturer’s start using alternative name called hydrolysed protein, hydrolysed soy protein, yeast autolyszed yeast and sodium caseinate. They all are fictitious name of MSG.

How much MSG is safe?

According to FDA rule, something around 3gm or less than 1full teaspoon is recommend in form of seasoning.

However, there is no significant evidence. Most of the junk food uses MSG to enhance the flavour.
People may consume large helping of food which has MSG as it tastes better. Since it is not good to eat lot of junk food for health one should avoid it as much as possible.

WE CAN ALWAYS KEEP OURSELVES AND FAMILY WAY FROM THIS PRODUCT-MSG BY JUST PLANING/PREPARING OUR MEAL WITH FRESH HERBS AND INGREDIENTS.

Here Comes Winter !

Winter will be here and time to indulge food with different varieties of food item.Market will start booming with all sorts of root vegetables, green leafy vegetables and fruits.
Many foods together required making a diet that is nutritionally adequate and no single natural food can supply all.
Some vegetables supply some elements in which other food materials are deficient. They also neutralize acid substances produced in the course of digestion of cheese /ghee/ ferment prepared foods. . Depending on the choice of veggies, product help’s to provide the antioxidants and photochemical (chemicals produce by plant) protect the body from diseases.

Market will start booming with all sorts of root vegetables, green leafy vegetables and fruits.
Many foods together required making a diet that is nutritionally adequate and no single natural food can supply all.
Some vegetables supply some elements in which other food materials are deficient. They also neutralize acid substances produced in the course of digestion of cheese /ghee/ ferment prepared foods. . Depending on the choice of veggies, product help’s to provide the antioxidants and photochemical (chemicals produce by plant) protect the body from diseases.

In winter, our body craves for rich food which provides warmth and increase immunity along with nourishment and hence it’s important to eat vegetables that provide warmth to the body. Hence winter is one of the fantastic time when everyone can freely dirt their hands to do something productive. Let’s have a look to the some of nature’s wonders, which not only help to protect from catastrophic diseases, but boost confidence while ways to being productive.

Spices( black pepper, cinnamon, Hing,laving)

People are more proven too cold or flu due to sudden set of winter Studies says that hot vegetable soup or herbal tea made from all the different spices like black pepper, hing, ajwain etc helps to make the body warm and healthy by supplying all different nutrients.
Spices helps to speed up the process of metabolism and help to open up nasal passages. One can add dry fenugreek/ jeera seeds to your rotis and dals for lunch or dinner, can give you not only an appetizing meal but also generate warmth in the body.

Green Herbs(Tulsi , Mint and Lemon Grass)

Most beneficial herbs that aid in the digestion, keep body warm and increase immunity level of the body. In Indian tradition, Ayurveda has denoted Tulsi as the holy basil due to its multiple benefits.
Tulsi has anti-bacterial, anti-biotic and anti-viral properties that helps in keeping the body healthy.
This herb can be used by mixing in soup, tea or even in salad.
I even use this herb in my paratha.

Ginger.

One of the best healing prosperities. Its help in osteoporosis, rheumatoid arthritis, stomach pain, nausea, cold etc. Ginger work has an anti-inflammatory and antioxidant compound and so best time to eat in winter season compare to summer.. It is been add in soup, curries, Indian tea and many more. Even its dry powder is has useful.

Nuts.

Winter, the skin gets very fast dry and fragile. Hence body need nourishment from outer side that is good quality of moisture riser and good fats i.e nuts. Different types of nuts i.e 20gm to 30gm depend upon your weight and physical activities and clinical problem can be eaten daily. Please take professional help to fix your quantity.

Roots and Green Leafy Vegetables

Vegetables like carrot, sweet potato’s , yam, pallak, methi, tanderjo , amaranth leaves etc are loading the market. This all vegetable are very good source of Vitamin A and C, iron etc. Undiyu, pallak soup, Methi or sweet potato’s paratha are many different recipes by which we can nourish the body.

Thumb rule:-

Anything excess spoil the body. So please eat the way the body need but not the heart.

Fats & Good Fats , Know all about different Fats.

Fats…. This nutrient has been always in the bad books of human being. I always heard being said by my patient that “I have too much fats in the body and hence want to reduce to weight. Many a times female complain about the fats on their thigh and male complain of their abdomen.”

Fats are always differentiate by Good and Bad Fats. By word GOOD FATS means that it helps to complete all functioning of the body efficiently and BAD FATs means its store the bad fats in the artery that clog it and converts into heart problem and other major problems like PCOD, Diabetes, Blood pressure etc.

So, what is FAT?

Meaning:- The food we eat produce energy to the body and helps in number of body functioning. In all there are three major nutrient that provide energy to the body are (1) Carbohydrate (2) Protein and (3) Fats. The energy produce by the fats is 9kcal per gram which is much higher compare to other two nutrients. Fats also has many other important function in the body along with fuelling the energy, so the requirement of fats is less compare to other two macro nutrients.

Function:-Fats are an important part of a healthy diet: Triglycerides Cholesterol and other essential fatty acids the body need for the functioning can’t make its own, keep our skin soft, protect our vital organ like (stomach, spleen, small intestine, large intestine etc) by covering as a shell over it, best absorption fat-soluble vitamins(Vitamin A,D,E and K), helps protein to do its job, increase immunity , Control the body temperature and are a great source of energy fuel to the body.

Types:- Fats are divide into two types . 1) Saturated Fats and 2) Unsaturated Fats that include Monounsaturated Fats (MUFA) and Polyunsaturated Fats (PUFA). Saturated fats are more harmful than unsaturated fats. The reason that unsaturated fats are better is due to the molecular structure of fat. Saturated fat molecules form regular shapes that clump together easily and whereas unsaturated fat molecules form irregular shapes that cannot clump together so easily. Saturated fat is therefore more likely to stick to the sides of arteries and allow other saturated fat molecules to build up; this can gradually clog the arteries leading to higher blood pressure and making it more difficult for the heart to pump oxygen rich blood around the body.

The body definitely needs small amount of god fats i.e 20% to 30% (Depend upon their external activities) from daily calories.

So let’s explore the food sources few of Good Fats:-

Nuts:- Nuts are considered to be the powerhouse of the good nutrition. Most of the fat in nuts is monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fat. And some amount of saturated fat. Several studies have proven that nuts help to reduce risk of heart diseases. They’ve also been shown to play an important role in helping to lower “bad” cholesterol levels and raise “good” cholesterol levels.
Avocado:- This fruit is almost taken place in western country dietary meals and slowly and gradually taking place in Indian meal. Research says that the importance of improving the fat quality of the diet by choosing better fats like monounsaturated and polyunsaturated fats, which are associated with improved blood lipids and hence Avocados contain both monounsaturated and polyunsaturated fats. This helps to reduce bad cholesterol level of the body.
Seeds:- Flaxseeds, Chia seeds, White/black Sesame seeds etc , boost your healthy fat intake because they contain alpha-linolenic acid, a type of omega-3 fatty acid. This type of fat helps maintain brain function, nourishes your red blood cells and helps fight excess inflammation.
Vegetable Oils:- Oils like sunflower oil, mustard oil, olive oil, peanuts oil are good combination of mono unsaturated and polyunsaturated fats. Vegetable oils are a good source of antioxidant properties and that rejuvenate the cell damage. This helps to improve the cognitive function and work as an anti-inflammatory.

Although we need fats but in small quantities but most important– body needs right kind of fats to stay healthy. Anything excess whether Saturated and unsaturated will prove harmful to the body.

Wheatgrass : How to Grow and it’s health benefits .

Wheat grass –whom we say gayu na jawara ni gujarati. It’s not any more new product in the market where we haven’t heard about it. Many of you must be drinking or may have tried. This is the plant which can be grow at your home also. Now days, many vendors stand outside the park and sale the wheat grass juice.

Whenever we select any new product and want to use in our daily lifestyle, few main criteria need to be clear. 1) Benefits 2) Available in any other form and last but not least its 3) Side-Effects.

First let’s discuss about…

PROCEDURE TO GROW

One can easily grow wheat grass from home also and procedure as follow. Take at least 2 inch deep plastic trays. Soak one cup of wheat for 24 hours then rinse. One cup of the seeds will be sufficient for a 25 x 35cm tray. Water the soil mixture first and spread wheat equally over the moist soil. Cover the wheatgrass with a paper towel and place it near a window to ensure proper ventilation for three days. However, keep away from direct sunlight. For the first three days, in the morning, water such that seeds are completely soaked in water. In the evening, lightly spray water with a spray bottle. On the fifth day, the young shoots grow above 1 inch and after that water only once a day but ensure that the soil is damp to keep the roots moist. Around the ninth or 10th day, the wheatgrass is grows to 6 – 7 inch and is ready for harvesting. At its last stage, the wheatgrass is at its nutritional peak. Cut the grass, juice it either manually or using a juicer and drink fresh.

Benefits:-

1) Wheat grass is an efficient source to provide all required nutrients and medicinal benefits for healthy and rejuvenating body.

2) Wheat grass has been proved to contain essential amino acids protein-more beneficial to vegetarian people.

3) It is loaded with vitamins like B complex, A, C, E and K and minerals like iron, calcium , active enzymes, bio flavonoids.

4) Wheat grass has a chlorophyll ( Chlorophyll is a substance that gives green color to wheat grass). We know that all green color vegetables are good for health, in same wheat grass helps in liver cleansing and helps to reduce blood pressure.

5) Wheat grass is consider to be antibacterial–he, anti oxidant, anti cancer, anti ulcer, anti-inflammatory property—reduce symptoms of arthritis such as stiffness, pain and swelling.

6) Blood purification, liver detoxification and colon cleansing are the three important effects of wheat grass on human body. It chemically neutralizes environmental pollutants, enhances immunity, restore energy and vitality.

7) Wheatgrass is an inexpensive, easy and extremely potent aid to weight loss. The juice works by stimulating the metabolism and suppressing the cravings that lead to overeating.

Available in any other form:

Now days wheat grass is available in juice , powder, tablet and also number of vendor provides plants on regular basis. Best is to drink fresh juice homely made but if not possible then powder can be taken. Mix with water or juice or soup.

Side-Effects:-

Wheatgrass is mostly considered safe but sill many has faced nausea, headaches, hives, or swelling in the throat within minutes of drinking its juice. Hives and swollen throat are often signs of a serious allergic reaction and needed to be consult doctor. Wheat grass is grown in soils or water and consumed raw, so changes of contamination with bacteria, molds, or other substances may be a concern.

Women who are pregnant or breast-feeding should not use wheatgrass.

Dosages depend upon the age, health and other several factors. Best is to follow the direction prescribe on the product label. If its freshly made juice then be sure about the side-effects.