Sravan Month Fasting

Sravan month already started and number of many hindu observe fasting during this period. Among
all the days Monday is consider to be most auspicious day and known as Monday “Sravan Somvar
vrat. This fasting is mainly done for number of reasons:-
1) For religious reason
2) For weight loss
3) Health benefits
It is said that those who observe Sawan Somvar fast have their desires fulfilled and are blessed with
the grace of Shiva. What may be the reason of fasting, it’s recharge and rejuvenate the body. But it
very important that while fasting one needs to plan their meals in such a way that it provide the
body with the necessary energy throughout the day and avoid gaining unwanted weight. Also, one
needs to make healthier food choices because this is the season where our body is prone to various
infections and also the digestive system become very slow down due to humid weather condition.
Different people follow differently during this period. Few only eat once a meal day that also without
salt and many with salt. Even many only select fruits during fasting. Eating a healthy, balanced diet
becomes difficult for many people during this time, hence, they feel low on energy during the day.
But do not worry, here I am sharing a small sample diet plan that will help you observe your Shravan
fast without gaining weight.
Sample plan:-
Time Meal Plan Quantity
Morning Normal water
Almond(soaked&peel
overnight)
300ml
6 no
Breakfast Cow Milk
Banana
Dates
300ml
1 no
2 no
Mid –Morning Coconut water (lemon
squeeze)
Almond+walnut+fig+kaju
1 glass
8+3+1
Lunch Rajgrani Roti
Curd
2no
150ml
Mid-Afternoon Tea/Butterrmilk 1 cup/1 glass
Mid-Evening Fruit Any one Helping
Dinner Roti
Sabji
2 no
1 bowl

Dal 1 bowl
Important Tips:-
1) Drink enough water
2) Don’t stop your exercise. You can reduce the minutes if you feel little low in energy.
3) Don’t eat too much of fruits as fruits also have natural sugar which may increase
How to take care after month of fasting is over.
As soon as fasting is over, from next day itself people start cravings all food which they had to stop
during this period and end up eating wrong food. Basically during fasting period they tend to eat
only one meal and that may be with salt or without salt. So its very important to know what food
item need to be select after the fasting get over.
Few tips after fasting that need to be follow:-
1) Start adding food item gradually in daily base.
2) Don’t start eating immediately out. Wait for 2 to 3 days and then eat and that also in very
less quantity.
3) Try to add less salt in any of one major meal i.e lunch or dinner. After a week one can add
salt as per food requirement.
4) Opt for fruit or soup in between meal.
5) Start exercise immediately if you must have stop.
Few care and focus will help you to maintain your weight loss and help to keep your energy level
high.

MONSOON DIET.

The first drop of showers makes us relieved and joyous. Monsoon is the one of the best season which we all love. After the scorching heat for 4mths we all are eagerly waiting for the monsoon showers. It makes environment cool after the hot and scorching sun rays during the summer. Along with pleasure, monsoon is the season where maximum germs and bacteria fertile due to unhygienic condition like water logging on road and home. The body is more proven to different health disease like viral infections, diarrhoea, indigestion problems, flu and cough etc because monsoon reduce metabolic rate(capacity of digestion) and even immunity level. Due to this, body is more susceptible to different diseases. If you have a kids and elderly people at home, they are more susceptible and are affected with the health conditions. Even when you are having your healthy diet, it’s more important to select that food which is meant for monsoon seasons and won’t make you sick.

Best way to protect the body from all this diseases is to increase immunity level and take counter measure specify:-

  • It is advisable to consume more of fruits during monsoon seasons as this will restore the energy . One can eat pears, apple, pomegranate, kiwi but no watermelon and muskmelon.

  • Opt more for water base vegetables like dudhi, galka, turiya which are light in digestion.

  • Avoid vegetables like cabbage, cauliflower, sprouted grains etc as this food need more time to digest and may face gastric problem.

  • Drink lots of herbal tea with Indian condiments(especially with anti bacterial properties) like ginger, tulsi, mint, pepper, lemon grass honey etc. Excessive tea/coffee dehydrates body fluids and hence the quantity should be restricted or avoid.

  • Try to eat more of steam vegetables rather than raw vegetables as they contain active bacteria and virus that cause bacterial and viral infections.

  • Go for hot bowl of healthy soup every day. Healthy soups are loaded with different nutrition which definitely increase immune system of the body and let the body stay away from flu.

  • Rainy seasons means to eat bhaijya and fried snacks for most of the people. But during monsoon, rainy water is mixed with the oil that is used for frying(mostly street hawker don’t change oil) . This oil gets contaminated when they mix with rain water that contains impure salt. Instead, make bhajiya or sinful food at home with all care taken.

  • Include bitter vegetables like neem, bitter gourd etc in your meal during this season to avoid skin infections and allergies. This is a wonderful remedy to stay away from all types of skin infections.

  • Try to divide total calories into 6 to 8meals. So that no meal is too overloading to the digestive system.

  • Avoid fresh juices or cut fruits especially from street vendor.

  • Raw garlic increases the immunity of the body. You can add garlic in the soup or any vegetables.

  • We all know that turmeric powder work as the anti-inflammatory properties. Try to add this magical herb in the hot milk and drink every night.

  • Do any form of excerises like yoga, gym, walk etc.

  • Food like oats, brown rice, barley are the best food one could have in the monsoon.

  • Always wash vegetables properly in running water and keep them clean especially if they are taken raw.

Be healthy throughout the monsoon season by just taking few changes in your daily lifestyles.

#Natural #Butter – An Overview on different types

As we age, it is very important to monitor and limit the amount of unwanted nutrient in our diets. Salt, fats etc has been linked to numerous health issues, most notably with cardiovascular problems, like heart disease and hypertension. Whereas meal for an adulthood person need to be more focus. They don’t need to eliminate basic nutrient but need to be conscious about their choice.

We all know that butter is consider in the fat family. But fat are two types’ Good fat and Bad fat. Butter is a cooking wealth, which is as old as history. Butter is the backbone of several cuisines including Indian cuisine. Prepared from cream and churned until it reaches a solid state, butter renders several health benefits. Butter helps the body to absorb minerals, hormones like estragon, progesterone and testosterone and provide fat-soluble-vitamins A, D, E and K. However, its fat content also poses health threat for many. Hence whenever you want to add any of this in your meal then please do under some guidance. Now days butter is been used as universal term as Clarified butter (Ghee), salted, unsalted butter and peanut, almond, walnut butter etc. All has it’s know way of preparation. Let’s have some glimpse of few of the butter made from milk cream and nuts.

Butter is a dairy product containing up to 80% butterfat (in commercial products) which is solid when chilled and at room temperature in some regions and liquid when warmed. It is made by churning fresh or fermented cream or milk to separate the butterfat from the buttermilk. Most frequently made from cows‘ milk, butter can also be manufactured from the milk of other mammals, including sheep, goats, buffalo.

Butter from any nuts are food paste or spread made from ground roasted nuts It often contains additional ingredients that modify the taste or texture, such as salt, sweeteners or emulsifiers. Most of the nuts butter are getting popular in many countries.

Salted Butter:-

Salted butter is generally use as a condiment in number of recipe to get that yummy and long self-life. During the preparation of butter, salted is that to give that salty flavour to the products.

Ghee:-

Clarified butter is milk fat rendered from butter to separate the milk solids and water from the butterfat. Typically, it is produced by melting butter and allowing the components to separate by density. The water evaporates, some solids float to the surface and are skimmed off, and the remainder of the milk solids sink to the bottom and are left behind when the butter fat (which would then be on top) is poured off. This butter fat is the clarified butter.

White Butter:-

White butter is made with fresh milk and cream. The best part about it is that it is unsalted, unlike yellow butter that has a lot of salt. White butter is natural and unprocessed and it is more nutritious than yellow butter. Another reason that makes white butter better is that it does not contain the harmful trans-fat which has been linked with various chronic ailments like heart disease, obesity and diabetes.

Almond butter:-

Today, it’s the most widely available butter. Its mild flavour makes it a versatile addition to both sweet and savoury recipes. A small serving of almond butter contains a generous amount of magnesium–which boosts heart health by promoting the blow of blood, oxygen, and nutrients–and potassium, important for good blood pressure and heart health. Almond butter is, first and foremost, an ideal source of protein. Protein is crucial for tissue regeneration and repair. Eating protein through almond butter is especially good for athletes and sports enthusiasts as protein takes longer to digest and therefore provide steadier source of energy during gruelling trainings and workouts.

Peanut butter:-

If you thought that peanut butter sandwiches were only for kids, here’s something you should know. Peanut butter has several health benefits — it has the enviable combination of fibre and protein, which makes it filling. This makes you feel full longer, so you end up eating less overall. It is also packed with nutrition because a serving of peanut butter of one spoon has a powerful antioxidant vitamin E, bone-building magnesium, muscle-friendly potassium, and immunity-boosting vitamin B6.

Irony is that all butter contain big amount of fats. So along with its nutrient benefits, it is also high in calorie. Same principles work here also–Anything excess and that without any form of exercise damage the body functioning.

Even completely eliminating butter and other healthy animal source fats is also not the Body Biology way. It is not how our ancestors thrived, and not what nature intended. How much should you eat each day is the basic question? Like salt, your own body will tell you how much you need to eat. If you crave it, eat it, your body needs it. If the quality is excellent you can feel confident it will be good for you and you’ll soon see the benefits yourself. Take help of nutritionist and design the meal.

ABC JUICE – The Miracle Drink

Recently, we all come in to contact of word call ‘detoxification’. The process of detoxification has become very popular amongst health passionate. The ABC-Juice which also known as the miracle drink is the perfect choice as it has multiple health benefits due to the three most important ingredients in the drink – apple, beetroot and carrot. These classic fruits have an age-old reputation of providing you a healthy body and mind. It is known as the detox drink because it has the ability to flush out toxins present in all four organs which are liver, kidney, intestines and skin.

The three players of the miracle drink:
Apple: Apple is super rich in nutrients including vitamin A, B1, B2, B6, C, E and K, Folate, Niacin, Zinc, Copper, Potassium, Manganese and Phosphorus among others. It is high on vitamin C that helps build your immune and nervous system. Due to the presence of antioxidants, apples help protect the cells from free radicals.
Beetroot: Beetroots are great for your heart and are enriched with nutrients including vitamin A, C, B-complex, iron, potassium, magnesium and copper. Beetroot provides betalaine which is an anti-inflammatory substance, which helps in protecting our liver. They also contain anti-aging properties. It has soluble fibers that fight the fat stored in our body and help shed those extra kilos.
Carrot: Carrots contain vitamins such as vitamin A, B1, B2, B3, B6, C, E and K and nutrients such as niacin, folate and pantothenic acid and minerals like phosphorus, calcium, potassium, magnesium and selenium. Vitamin A helps in flushing out the toxins from the body and reduces bile and fat from the liver.

Why it is call “Miracle” drink?

Loaded with Vitamins and Minerals

The Miracle Drink is a healthy cocktail of vitamins and minerals the body needs to repair it and grow.

Delays the Aging Process

The goodness of vitamins A, B-complex, C, E and K help you look and feel younger than you really are. The dietary fibers and minerals also help improve basic bodily functions and rejuvenate the body.

Produces a healthy skin

The regular consumption of the ABC drink helps to improve the skin complexion. The ABC drink flushes out toxins and chemical causing acne, blackheads, and blemishes. It leaves the skin with a healthy glow and natural.

Helps in vision and Strengthens Eye Muscles

Drinking a glass full of this phenomenal juice will provide the body with vitamin A, which is essential for enhancing vision. The ABC Miracle Drink soothes and relaxes tired eyes too.

Boosts the Brain power and Sharpens Memory

This nutrition enriched drink is capable of enhancing nerve connections for faster response. It also improves a person’s attention span, memory and concentration levels.

Best for the Sports person.

ABC drink is a great addition for the sports player. It enhance the energy level of the body by increasing oxygen of the body.

Small but very healthy ABC Drink Juice recipe.

Take all the ingredients i.e Apple, Beet and carrot in the mixture. Add water or coconut water as per your liking and prepare the juice. Add lemon drops for the best absorption of iron but avoid salt.

As you can see, drinking this remarkable miracle drink has many wonderful benefits. Since it is all-natural and does not contain any other ingredients, it does not cause any adverse side effects. Still, once again any think excess is not good.

So, do not wait any longer and make this delicious and nutritious juice a part of your everyday diet!

How Paneer Helps with Weight Loss !

How paneer helps with weight loss

We Indians especially us vegetarians love our paneer or cottage cheese. We know when we go to a party, marriage, family function we always find some or the other dish with paneer. Paneer is one of the versatile Indian ingredients that can be eaten alone or as tandoori, consumed in a sandwich, paratha, sabji, salad and so much more. And what’s more wonderful to know that not only is our favorite food delicious but also great for weight loss. Paneer is packed with health benefits that can help you lose those extra kilos.

  1. Packed with protein: Protein is a crucial element for weight loss. Protein takes longer time to digest thus, inducing the feeling of satiety or allows the body to feel full for a longer period. Protein intake helps in increasing appetite reducing hormones. And luckily, paneer is filled with protein. 100 grams of paneer consist about 11 gms of protein. Moreover, raw paneer eaten directly is the best way of consuming protein. People on weight loss program need ot eat low- fat paneer probably homemade and for weight gain program can go with high fat milk. Hence, paneer prepared out of cow’s milk is the best source of protein as well for weight loss and gain.

  2. Contains minerals: Paneer is a rich source of all minerals except iron. Minerals helps to build a stronger and a healthier body

  3. Contains good fats: Our body needs “good” fats to function smoothly. Moreover, eating a good amount of good fats can help the body lose weight. As over time, the body will realize to burn fats instead of carbohydrates. Paneer is a great source to obtain good fats for the body.

  4. Low in calorie count. 100 grams of paneer contains 72 calories which is considerably a low calorie count. But, in order to stick with this low calorie count of paneer you must make sure about the type of milk from which paneer is prepared and the method by which paneer is cooked. For milk, make sure that the paneer is not prepared from full fat or cream.

  5. Great source of calcium. 100 grams of paneer contains about 83 grams of paneer. Along with strengthen building bones and teeth, calcium can aid weight loss too. Calcium helps in increasing the body’s temperature which boosts one’s metabolism thus enabling burning of fats to occur quicker.

  6. Low in carbohydrate: 100 grams of paneer contains only 1.2 grams of carbohydrate which is a low carbohydrate content. Carbohydrates are metabolized by the body very rapidly; hence, low amount of carbohydrate present allows the body to metabolize other substances such as fats this ultimately helps in burning of fats. This way paneer make sure that you do not consume high amount of carbohydrate.

Method to cook paneer:

It is established by now that paneer is healthy and can be a good tool for weight loss but it is important to also make sure that your cooking method to cook paneer is also healthy. Hence, avoid cooking paneer or frying paneer in refined oil and try to incorporate more of tandoori style, grilling or baking methods. You can also consume raw paneer in salad, with other vegetables or by itself also.

Caffeine – Healthy Sources .

We all kick start our day with a dose of caffeine by drinking a cup of tea or coffee. Caffeine is a natural stimulant which works by activating the brain and central nervous system helping you to stay alert and energized. Not only is caffeine found in tea or coffee but also in soft drinks, energy drinks and some chocolates. How exactly does caffeine work? Once caffeine is consumed in any form it is rapidly absorbed from the gut into the bloodstream. From there it travels to liver where it is broken down into smaller compounds that can affect the function of various organs most prominently the brain. In the brain, it functions by blocking the effects of a neurotransmitter called adenosine which is responsible for relaxing the brain and making you feel tired. It also may increase blood adrenaline levels and increase brain activity of the neurotransmitters dopamine and norepinephrine. This further promotes a state of alertness and focus. The amount of caffeine found in one cup of coffee can take as little as 20 minutes to reach the bloodstream and about one hour to reach its full effectiveness.

Main sources of caffeine

Green Tea
Caffeine content in green tea is between the ranges of 35 to 45 mg a cup. Green tea is known as a mild stimulant as its caffeine content is not very high. Thus, green tea is a great option if you want to reduce your caffeine intake but at the same time still consume a little caffeine.

Black Tea
Black tea usually contains around 40 to 70 mg a cup of caffeine which is lower to what is found in coffee. However, a big cup of black tea is equivalent to the amount of caffeine found in coffee.

White Tea
White tea contains the least amount of caffeine as the range lies between only 15 to 30 mg a cup. Similar to green tea, white tea is also a mild stimulant and also because it is the least processed tea. The reason for higher green tea consumption over white tea is due to green tea wide availability.

Herbal Tea
Herbal tea includes chamomile, peppermint, ginger etc. contains no amount of caffeine. As this type of tea is prepared typically from dried flowers, leaves, seeds or roots all of which are caffeine free.

Espresso
Espresso is very strong type of coffee served in small shots. An espresso shot contains around 90-200mg of caffeine. Because an espresso shot contains high caffeine content hence, it is served in small serving size. Furthermore, a double espresso shot contains caffeine in the range of 250-300mg.

Coffee with milk
Coffee with milk is type of coffee which includes coffees such as cappuccinos and lattes. Milk is usually added to neutralize the caffeine content present. Thus, the caffeine content found in this kind of coffee is between 85 to 150 mg a cup.

Brewed coffee
Also known as filter coffee generally contain around 95mg of caffeine a cup. Brewed coffee can be prepared with the help of a filter, percolator or French press.

Ready to drink instant coffee
Instant coffee is a variety of coffee that only requires one to add milk or water to an already prepared coffee mix. Generally, the caffeine content of such coffee is around 40 to 100mg per cup.

Decaf
Decaf or decaffeinated coffee is great coffee choice for people who love coffee but yet, want to decrease their caffeine intake. However, like the name suggests a decaf coffee isn’t completely caffeine free but contains caffeine in a minimal amount. A normal cup of decaf coffee contains around 2 to 3mg.

Caffeine content in any of the beverages depends a lot on the way the beverage is prepared. The smaller the grind of coffee beans, the greater the caffeine concentration as smaller caffeine particles will become diluted when the drink is brewed and vice versa.

Healthy Flour. Types/ Benefits .

No kitchen is complete without flour in it. Flour is one of the basic ingredient used in daily cooking. Flour is a part of roti, paratha, puri, baked products, cookies and so much more. Commonly, whole-wheat flour is used however, wheat flour is nutritious to our body, thus, it is important to choose flours which are healthy to your body. Here are some healthier flour options to select for your daily cooking.

Sorghum (jowar) flour:
Sorghum flour is a healthy alternative to wheat flour. Sorghum is a millet which is rich in protein, iron, copper and fiber. Moreover, sorghum flour is easily available as it is cultivated abundantly in India.

  • High in fiber: Sorghum is filled with healthy fiber which helps in digestion, regulating blood sugar levels, manages obesity and reduces the risk of high blood pressure. Moreover, it is the best choice of flour for people suffering with diabetes.

  • Helps weight loss: Since sorghum is filled with fiber which takes long time to digest in the body thus, inducing a feel of being full for a longer time and reduces binge eating of other fattening food. Replace wheat flour with sorghum flour for losing weight.

  • Rich source of protein: One cup of sorghum contains 22 grams of protein. Protein is very essential for muscle building and cell regeneration.

  • Full of essential minerals and vitamins: Sorghum is loaded with good amounts of calcium, cooper, zinc, phosphorus, potassium and cell-building vitamin B.

Ragi flour:

Ragi flour is prepared by either crushing dried grains or by 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.

Barley (jav) flour

Barley is one of the most consumed grains and it is filled with health benefits and packed with nutrients.

  • Rich in many beneficial nutrients: Barley contains a range of vitamins, minerals and other beneficial plant compounds.

  • Contains beta-glucans: Beta-glucans found in barely help to reduce bad cholesterol by binding to bile acid. Bile acid is removed from the body during excretion.

  • Improves digestion: Fiber present in barley helps fight diarrhea and constipation. Moreover, fiber in it is good for keeping a healthy balance of bacteria in digestive track

  • Protects against gallstones: Barley being rich in insoluble fiber helps in avoiding the development of gallstones. This fiber helps to minimize bile acid release thus increasing insulin sensitivity and reducing triglyceride levels.

  • Skin care: Barley contains selenium which helps prevent skin elasticity protecting skin from loosening and radical damage. Selenium also helps in enhancing the function of pancreas, immune system and heart.

Sattu Flour

Sattu is made out of Bengal gram it is great summer coolant when sattu flour is added in sharbat. It is high in nutrients and is also referred to as the powerhouse of energy.

  • Summer coolant: Sattu flour is great summer coolant as it provides calmness and protects the body against the heat and sunstroke.

  • High in nutrients: It is rich in nutrients like iron, manganese and magnesium and low in sodium. Sattu also provides instant energy to the body.

  • Good for skin and hair: Sattu helps keeping the body hydrated during the summers which in turns results into shining and glowing skin. Moreover, since it is rich in iron it prevents hair fall.

  • Great for digestion: Sattu being rich in insoluble fiber helps cleanse your colon and helps in removing unwanted greasy food from the intestines and improves the entire digestive process.

Food for Travelling – A Healthy Vacation .

We all are gearing up for vacation time. Along with excitement to enjoy vacation with family/friends, major concern always bother is “WEIGHT”. Round the year we work hard to reduce weight and then one vacation ruin whole year efforts.Many a times, when my client has plan vacation trip, they ask me what to eat, how to control weight and even asked should we cancel the trip. Definitely, it’s very difficult to control weight especially when mouth-watering food is placed in front of us.

Challenge yourself while maintaining your weight and enjoy your vacation.!!!

There are few and simple tips, yet effective strategies that will help you continue to eat healthy while traveling in order to maintain weight and indulge food also.

As soon you plan for trip, immediately list down the food that need to carry .Little planning can go a long way when it comes to eating healthy while traveling.

Air travelling

Whether you are domestic or international traveller, it doesn’t mean to eat wrong food which is serve in the flight. The first line of defence against unhealthy airline menus is to bring what food you can from home. Airport security rules prohibit passengers from taking liquids and gels approximately 100ml through airport security checkpoints, but solid snacks like fruits, energy bar, nuts etc are allowed. Pack a few of these in your carry bag and skip the airline’s salty and unhealthy snacks. Instead of opting aerated water go for plain water. Airlines allowed to carry food which has been purchase from airport. So before boarding the plane look for any healthy options like pack of salad, sandwich, healthy smoothie etc.

Road:-

Long hours of sitting in the car and eating fast food at every stop can disrupt a diet faster. How can you break the cycle? First, take off all wrong food from the menu. Before you set for your road journey, fill your bag with all healthy snacks like fruit, raw veggies and sandwiches from home, nuts, bake snacks, khakara, roasted chana and peanuts and then refill again from all local stores come in your way Don’t forget the bottled water to carry. Bypass rest stop and seek out independent cafes and restaurants — not only will you eat better, but you’ll also meet locals and get a better flavour.

Physical Active

When choosing a hotel, look for one that offers a fitness centre or pool along with food. If your hotel doesn’t have a gym, go for a walk or biking or running (if you are) atleast for 45-50mins per day before indulge all wrong food from the fix menu. Many hotels have in-house activities also, so do take part in it instead of staying room and watching TV and eating all junk food.

Major concern:-

  1. Start your day with healthy breakfast.

  2. Don’t opt any unhealthy option in morning like muffins, cake etc rather select idli-sambar, sandwich, poha, upma.

  3. Select your food by yourself rather than ordering hotel staff to get for you or even any of your family member.

  4. This way you’ll be able to know what the option are available and how to go handle rest of the day i.e lunch and dinner. In lunch and dinner select something which has low calorie among all high calorie. Avoid excess cheese, butter, fried, sweets etc during stay. If you want to go any of high calorie select in lunch rather than dinner.

Best way to control your taste bud is to go with very small helping and satisfy your taste. Most important , must complete your exercise regime.I hope this few tips will make easy for all who wish to travel in this vacation without bothering weight.

Happy Journey!!!

Home-made Protein Bars

Protein bars are the new “in” food. Protein bars are great because they are quick to eat, easy to carry and lastly filled with healthy nutrients and energy which makes them an ideal choice for snacks between meals, before or after workout, while on the go or simply a food option that can be eaten anytime anywhere. Not only are protein bars delicious to eat but they rejuvenates you also. Protein bars are great choice because protein is a crucial macronutrient which is essential for the support of the overall body structure. Moreover, protein bars can help increase strength and power and are also beneficial for improving your recovery after an intense workout session. Protein bars are good for weight reduction as it helps the body reduce its appetite thus, preventing you from constant hunger urges. Protein bars are even healthier and better for your body when they are homemade. As a homemade protein bar ensures that no preservative and artificial sugars are added in order to make sure you eat nothing but healthy calories. Also, in your homemade protein bar you can add ingredients based on your likings, preferences, availability to make you are eating something super tasty yet very healthy.

One can make protein bar with selecting all different protein items. My favorite protein source is seeds and nuts. For natural sweetener I like to add jaggery. Don’t forget to add little carbohydrate and fibre i.e. oats. I have a shared the benefits of the nutrient that I use to make my own protein bar.

Jaggery
Jaggery is filled with antioxidants and minerals which help prevent free radical damage thereby boosting immunity. Also, jaggery helps the stomach by keeping the body temperature normal allowing the stomach to stay cool and stimulates bowel movement to prevent constipation. Jaggery is also a great source for blood purification as it aids blood cleansing thus, keeping the body healthy and disease free. In addition, jaggery even helps to increase the total hemoglobin count in the body.

Almond
We all know that almonds are super healthy for our brain and helps to sharpen our memory but along with that almonds are filled with nutrients such as fiber, protein, healthy monosaturated fats, vitamin E etc. Just like jaggery, even almonds are a great source of antioxidants which helps the body from oxidative damage and protect the cells. Almonds can also aid in blood sugar levels, blood pressure levels and help lower cholesterol levels.

Oats
Oats are a good option for weight loss as they are low calorie food which helps slowing down the digestive process and makes you feel full for a longer time thus, reducing cravings. Moreover, oats are filled with huge amount of magnesium which is necessary for enzyme function and energy production. Magnesium also aids the heart muscles and regulates blood pressure. Oats is great for people suffering with diabetes as it helps to stabilize blood sugar levels.

Pistachio
Pistachio is rich in nutrients such as protein, fibers, carbohydrate, vitamin B6, potassium etc. while also being low in calorie count. Similarly, even pistachio is packed with antioxidants especially lutein and zeaxanthin which are essential for healthy eyes, thus, not only do pistachios protect the body cells but also prevent eye diseases. Pistachio is great for weight loss, stomach gut and to keep the blood sugar level balanced.

Walnut
Walnuts are a great source of the plant form of omega 3 which helps to strengthen heart muscles. Several plant based compounds found in walnuts are beneficial in decreasing inflammation and preventing chronic diseases. Moreover, walnut contains nutrients that help protect the brain from damaging inflammation and support brain activity as one age. Similar to all nuts, walnuts are also good for weight loss, maintaining blood sugar levels and pressure and promoting a healthy gut.

Seed
Seeds are a great source of fiber, omega 3 fats and other nutrients which help in combating blood pressure and reducing cholesterol. Moreover, they contain good amount of protein and essential amino acids which is necessary for energy production. Also, most types of seeds help in improving the heart muscles and keeping the heart healthy.

Create your own homemade protein bar and relish the taste!!!!.

All about Polycystic Ovarian Syndrome or PCOS .

Polycystic Ovarian Syndrome commonly known as PCOS is a hormonal disorder leading to enlarged ovaries with small cysts on its outer edges affecting women during their child bearing age (15 years to 44 years). Women with PCOS produce higher than normal amount of male hormones. This imbalance in hormones leads to irregular or skipped menstrual periods and difficulty in pregnancy. Mostly now days its been mainly seen in adolescents girl due to bad lifestyle In addition, PCOS can also cause extreme hair growth on the face and the body or lead to baldness. In long term, it can contribute towards diabetes, high blood pressure, high sugar levels and heart disease.

Symptoms of PCOS include irregular periods, heavy bleeding during menstruation, hair growth, acne, weight gain, male-pattern baldness, darkening of the skin and headaches. PCOS can be a fatal disorder if not kept in check. Thus, diet plays again a vital role when battling against PCOS.

Food to eat when fighting PCOS:

  • Leafy greens: More than 80% of women suffering from PCOS show vitamin B deficiency. Eating leafy greens such as kale and spinach contain high levels of vitamin B. Vitamin B is linked to improving insulin resistance, irregular periods, excessive hair growth, obesity and difficulty in getting pregnant.

  • Healthy Fats: Healthy fats contain omega 3, a fatty acid which can be found in sources such as avocado, nuts, seeds, and coconut helps in regulating hormones, reduces the body’s sensitivity to prolactin (a hormone which causes ovarian suppression), increases egg white cervical mucus and blood flow to the uterus and lastly help in regulating menstrual cycle.

  • Food high in antioxidants: This include sources such as green tea, various types of berries, nuts, kidney beans, dark chocolate, pecan etc. Women suffering from PCOS usually show higher level of oxidative stress which can be fought by a diet containing high level of antioxidants.

  • A low glycemic index (GI) diet: The body digests food with low glycemic index more slowly meaning they do not cause insulin levels to rise. Food with low GI includes whole grains, legumes, nuts, fruits, seeds and starchy vegetables.

  • High fiber food: This includes food such as oats, wholegrain, beans, nuts and dried fruits. Food with higher fiber content releases sugar into the blood at a slower pace therefore, reducing the chances of increase in blood sugar thus, helping the body to maintain diabetes.

  • Soy products: Women suffering from PCOS need high protein to give to avoid craving and maintain weight. Soy products are good source of protein, poly saturated fats, vitamin C, iron etc. highly require by the women suffering from PCOS.

Food to avoid with PCOS

  • Processed food: Processed food most likely contain high glycemic index value which is directly associated to insulin production and diabetes. Since women suffering from PCOS are likely to suffer from diabetes hence, they should minimize their intake of processed food. Processed food includes biscuits, cake, ready meals and should also avoid white potatoes, white bread and white rice.

  • Unhealthy fats: Foods which have saturated or hydrogenated fats which include dairy products such as cream, cheese and other processed fried food should be completely avoided. These unhealthy fats can increase estrogen production and lead to weight gain making PCOS symptoms worse.

  • Gluten: It is advisable to cut gluten from one’s diet when suffering from PCOS. This is because gluten can lead to inflammation which can result into insulin resistance and increased risk of developing diabetes. Moreover, increases inflammation can also lead to high production of androgen, a hormone contributing to causing of irregular periods and weight gain.

Along with strict diet monitoring, lifestyle change such as incorporating exercise daily can help managing PCOS conditions such as weight gain, irregular periods, high cholesterol levels and insulin resistance. Futher more, reducing stress through self-care practices such as getting proper sleep, avoiding over-commitment and getting proper relaxation can help combat PCOS. Lastly, in addition, to adapting good diet practices, it is highly advisable to meet with a Dietician/doctor to explore and know all your medical and nutritional options before committing to any PCOS related practices.

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