Importance of hydration during exercise!!

Water- An absolute essential to all forms of life- Not only covers 71% of earth surface but also makes 55-60% of our own body composition. Water is the second most important criteria for survival after Oxygen. This becomes doubly true for fitness enthusiasts.

You can lose a lot of water content while exercising- maybe a liter or more. So it is important to be hydrated. A simple way to make sure you are hydrated is by checking the color of your urine. If the color of urine is colorless or light yellow, you are most likely to be hydrated. Dark color or amber color urine can be sign of dehydration.

Photo credit: family-doc.org

 

How much water you should drink while exercising?
The requirement depends on factors like workout intensity, duration of exercise, type of clothing while exercising and climatic conditions.

The American Council of Exercise has given guidelines on how much water to consume before, during and after exercise.
• 500ml-750ml of water 2-3 hours prior to exercise
• 250ml of water 20-30 minutes prior to exercise or during the warm up session
• 250ml-300ml of water every 10-20 minutes during exercise
• 250ml of water within 30 minutes after exercise.

For athletes, it is important to measure how much fluid they lose during workout. The easiest way to identify it is check your weight before and after the session. The difference seen is the amount of water lost which needs to replenished.
Not replenishing the lost fluid may lead to dehydration.

Dehydration can range from mild to severe. Symptoms of dehydration can include the following:
• Dizziness or lightheaded feeling.
• Nausea or vomiting.
• Muscle cramps.
• Dry mouth.
• Lack of sweating.
• Hard, fast heartbeat.
In case of severe dehydration, can lead to mental confusion and loss of consciousness.

Photo Credit: Pexel.com

 

Do you need to consume sports drink??

Now water is not the only thing you lose when you sweat while exercising. Sweat also contains electrolytes like sodium, potassium and calcium. Sports drink helps to maintain right electrolyte balance of the body resulting into improved performance and better energy levels.

Ideally a sports drink carbohydrates should come from glucose, sucrose or fructose which are quickly and easily absorbed by the body.
• If you’re doing moderate amounts of exercise, you won’t need them. Simple water is often the best thing to drink during and after a workout. If you’re exercising for less than an hour, water is all you need.
• If you’re exercising for longer than an hour, sports drinks can help you keep going for longer.

Choose your sports drink wisely. Always check the nutrition label before buying or consuming. They are often high in calories from added sugar and may contain high levels of sodium. Some sports drinks contain caffeine. So be careful not to add too much caffeine to your diet. Caffeine may cause a diuretic effect on your body. This means that you may have to urinate more often.

How much is too much??

Drinking too much can potentially be harmful as it can cause a rare condition called hyponatremia. This is when you drink more fluid than you lose through sweating and peeing. The excess water dilutes the salts in your body and your cells swell up, which can cause a number of problems. The amount you have to drink to get hyponatremia varies hugely from person to person.

The symptoms include:
• bloating
• Headache
• Confused or disorientated
• feeling sick or vomiting

If you have any of the symptoms above while you’re drinking while exercising, seek urgent medical advice.

 

Share the article

Sprouts sandwich

Print

Sprouts sandwich

  • Author: Sanjana
  • Prep Time: 15 minutes
  • Cook Time: 10 minutes
  • Total Time: 25 minutes
  • Yield: 4 pieces
  • Category: Snack
  • Method: Grilling
  • Cuisine: Indian
  • Diet: Vegetarian

Description

Are you struggling to feed your kid a nutritious snacking item or an healthy tiffin idea to pack in ???

Here is an quick, high on protein recipe to meet your growing kid protein requirements.


Ingredients

– Rolled oats: ½ cup
– Boiled moong: ½ cup
– Brown bread/Multigrain bread: 4 slices
– Ghee: 2tsp
-Cumin seeds -1/4tsp
– Garam masala powder: 1/4tsp
-Chaat masala: 1/4tsp
-Red chilli powder: 1/4tsp
-Lettuce leaves- 2 (optional)
-Green chutney for spreading (optional)
-Salt as per taste


Instructions

-In a vessel, heat 1tsp of ghee and add cumin seeds. Once they splutter, add moong sprouts boiled and sauté for 2 minutes.
-Add red chilli powder, garam masala, chaat masala and salt.
– Add rolled oats and 3 spoons of water and cook it for 2-3 minutes. Mix well and switch off the gas.
-Take 2 bread slices, apply green chutney on one side (optional). Place the lettuce leaves and spread the moong and oats mixture. Cover with another bread slice.
-Apply 1tsp of ghee on both the sandwiches and toast till golden brown.
– Cut into pieces and serve hot.


Notes

-In vegetables other than Lettuce leaves, you can use other vegetables of your choice like onion, tomatoes, bell peppers, cucumber.

– You can use a different protein source like paneer, chicken slices and tofu.


Nutrition

  • Serving Size: Serves 2
  • Calories: 220kcal
  • Sugar: 4g
  • Fat: 9g
  • Carbohydrates: 30.6g
  • Fiber: 5g
  • Protein: 10g

Share the article

Autism and Attention Deficit Hyperactive disorder in children

Autism and Attention Deficit Hyperactive disorder (ADHD) both are neurodevelopmental disorders which  impact the same brain functions. Studies have shown that two-third of the total affected children with  ADHD show autism symptoms too. There is a thin line of difference between their characteristic  symptoms, let’s learn about both in detail. 

AUTISM- the isolated self 

Autism can be diagnosed in children from the age of 2years. Each autistic child may show different  symptoms. You cannot really categorise them into one.  

It is one of the syndrome that falls under the range of autism spectrum disorders. The word Autism is a  Greek word ‘ autos’ which means ‘self’.

additudemag.com

Here are some of the distinct characteristics to look out for in an autistic child: 

  • They find difficulty in communicating with others 
  • They prefer to sit alone or play alone. Finds difficult to make friends. 
  • Sensory Dysfunction – cannot stand loud noises, strong smell or flavour. 
  • Repetitive Behaviour- Doing or saying the same things over and over again. For example,  constantly clap hands. 

The cause of Autism is largely genetic. So if diagnosed from start and treated well then it effectively  reduces the symptoms.

 

ADHD 

ADHD stands for Attention Deficit Hyperactive Disorder. It’s seen in both Children and adults. Usually,  difficult to identify at before the age of 5 in children because being inattentive , hyperactive are the  normal traits shown by any toddler or kid.  

Additudemag.com

It’s symptoms may or may not stand out clearly depicting ADHD affected children. Symptoms include: 

Cannot focus on one task for a long time 

  • Difficult in paying attention in class or in any given activity or discussion 
  • Always needs to move around. Cannot sit at one place. 
  • Usually responds or answers back without thinking much/ Impulsive behaviour 

TREATMENT FOR AUTISM:

-Most diagnosis is by age of 2. Hence, an overall approach therapy- occupational, behavioural,  medical, dietary and physical would help them to cope up with the environment and other children  better. 

MEDICAL APPROACH is important as the drugs given will not cure autism but reduce anxiety and depression  in the child. This will improve their learning and communication skills and make them more friendly and  open. 

DIETARY APPROACH:

– Being over sensitive to, touch , taste and sight they tend to become picky eaters. They prefer to  eat only a particular food item over and over again, making them nutritional deficient. These  deficits need to be addressed through supplements under the guidance of doctor. 

– Expose them to different varieties of the same food item. For example, if they eat apple jam,  then the child will be open to try apple pie or apple as a whole fruit. 

– Usually they are sensitive to foods containing casein ( milk, paneer, curd) , gluten (wheat, barley,  oats) or preservatives (packaged food items). Try to eliminate these items one at a time and  observe how they respond. 

– Once the sensitivity is known, use the substitutes for it. 

For example, in case of casein substitute  their milk/paneer requirements with soybean milk/ tofu respectively OR Almond milk

In case of gluten insensitivity, substitute it with buckwheat, sago, millets, corn, quinoa, rice, and amaranth.

– Gut health is compromised called as leaky (i.e. Gut is permeable to toxins and gets absorbed  into the bloodstream). Long term studies have shown that bacteria B. Fragilis helps to recover  from leaky gut and reduce the autistic syndrome.

TREATMENT FOR ADHD:

Along with behavioural therapy, diet also plays an important role in managing ADHD. A well balanced diet including veggies, fruits, complex carbs like high fiber cereals and more proteins  will slowly help to ease the symptoms.

There are three ways to focus on:

  1. Supplementation 
  2. Elimination approach
  3. Healthy eating habits
  1. Elimination approach: Elimination approach involves not eating certain food items which may trigger symptoms and hyperactive behaviour. One by one the potential food item is eliminated for a few days, change in any symptoms or behaviour is noted.
  2. Supplementation: To make up for not getting  sufficient amount from the foods eaten, vitamin and mineral supplementation  shall help in easing the symptoms
  3. Healthy eating habits:  Healthier habits include choosing wholesome foods instead of refined foods. Example, using wholegrains like broken wheat, wheat bran, buckwheat and  millets instead of maida.– Choosing healthier sweet options like dark chocolates with berries, homemade dates roll, jaggery based halwas or sheera.– Avoid high sugar containing foods like candies, cakes, cookies, sweetened chocolates.– Say no to fried snacking items and ready to eat products. Alternatively, choose healthier food items like roasted chivda with chana, roasted yellow chana, plain popcorn, millet baked wafers, sauteed paneer.– Avoid packaged fruit juices, tetra packs, sugary drinks, sodas and carbonated beverages. Instead, opt for whole fruits, fruit based popsicles, coconut water and other homemade fruit juices without sugar.

 

Share the article

Solkadhi

Print

Solkadhi

  • Author: Sanjana
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 2 glasses
  • Category: Gut friendly
  • Cuisine: Indian
  • Diet: Vegetarian

Description

Solkadi is a part of the Goan, konkan and Malvani cuisine. it is served as a digestive and also as a cooler.


Ingredients

-Kokum – 1cup/30g
-Coconut milk- 3/4cup

For tempering:
-Oil/Ghee- 1/2tsp
-Cumin seeds -1/2tsp


Instructions

-Soak a cup of kokum and keep it aside for 30minutes.
-Once soft, mash them and strain the liquid away.
– To this liquid add half glass of coconut milk to it and stir well.
– For tempering, heat 1/2tsp oil or ghee. Add cumin seeds, when it starts to crackle add to solkadhi



Nutrition

  • Calories: 54kcal
  • Fat: 7g
  • Carbohydrates: 4g
  • Protein: 5g

Share the article

Kokum sherbet

Print

Kokum Sherbet

  • Author: Sanjana
  • Prep Time: 3 hours
  • Cook Time: 5 minutes
  • Total Time: 3hours 5 minutes
  • Yield: 4-5 glasses
  • Category: Drink
  • Cuisine: Indian
  • Diet: Low Calorie

Description

With summer season here, temperatures have gone high. To beat this scorching heat, our very own spice cultivated in India -KOKAM serves as a natural coolant.


Ingredients

-Kokum – 1 cup/30g
– Jaggery- 1cup/30g
-Cumin seeds powder/Jeera powder- 1 tsp
-Salt as per taste


Instructions

-Soak a cup of kokum in water for 3-4 hours.
– Once soft, mash them and strain the liquid away.
– In a pan, take the leftover kokam pulp, add Jaggery, cumin seeds powder and salt.
– Stir and cook this mixture until sugar melts. Add the strained kokum water.
– Cook for more 5 minutes and then let it cool.
– Store this kokum concentrate in a container.

-Whenever wish to drink, take 2 spoon of kokum syrup and dilute it in one glass water.



Nutrition

  • Calories: 129kcal
  • Sugar: 2g
  • Carbohydrates: 8g
  • Protein: 1.5g

Share the article

4 common myths debunked!

With so much of nutrition advice out there, everyone seems to have an opinion on what to eat and what not to eat. People do become a victim in believeing the food myths and nutrition quacks which is being followed blindly since years as old wives tales. Here we bring you the truth behind four common food myths:

Myth 1- Drinking more cups of Green Tea leads to more fat burning.

Photo courtesy : Pexels.com

Fact: Fat is burned when metabolism is good. Metabolism is a process which converts food into energy, as a fuel to carry out different body functions. For weight loss to happen, you need to eat a calorie deficit diet. Calorie deficit means the energy expenditure is more than the calorie consumption.
– Green tea has an antioxidant named catechins which increases your metabolism and thereby fat burning. But, catechins play a small role in increasing your total energy expenditure.
Studies have shown that 2 cups of green tea increases 4.5% energy expenditure. Let’s understand this- If a person consume 1500 kcal, then 4.5% is only 60 calories which is negligible.
– If you try to consume 5-6 cups in a day, the high caffeine content makes you dehydrated and acidic. Rather than increasing your metabolism, it slows down. So there is no ‘extra’ fat burning when you consume more!
– So it is better to try other ways of increasing metabolism rather than just sticking to drinking green tea
JUST FOR LAUGHS: You will lose weight alone from green tea only if you go to mountains and pick it up for yourself!!!!!

 

Myth 2- Homemade ghee makes you fat and is unhealthy!

Photo courtesy: The Hindu.com

Fact: Homemade Ghee is rich in Conjugated Linoleic acid (CLA). CLA helps you to mobilise and burn the stubborn fat thereby help you to lose weight. So always, add a spoon of ghee to your meal plate.
– Ghee is rich in Butyric acid. Butyric acid is a short chain fatty acid which promotes the growth of good bacteria in stomach, balances the quantity of hydrochloric acid produced in stomach ( improves the acidity issue) and helps in bile production in liver.
– Ghee is rich in DHA, a type of omega-3 fatty acid essential for brain development. Our body cannot make these fats and so important to get from food sources.
– Ghee is rich in Vitamin E- so being good to hair and skin.

 

Myth 3- Doing a detox diet after a binge day will nullify the cheat calories.

Photo courtesy: Pexels.com

Fact: A big NO!! Detox diets only remove toxins from the body but not fat. Detox process will make you lose water weight and not fat weight. So the moment you stop doing it after a day or two the lost weight will bounce back.
– When we binge, we end up eating more than required, later punish the body with working out extra hours or starve the body using detox techniques. You deprive the body of its primary fuel that is energy, mind becomes lethargic.
– Detox also leads to muscle loss. Only in presence of sufficient muscle content our body burns calories. If the muscle content goes down, metabolism is slow, calories don’t get burned and there is no sustainable weight loss.
– Body has its own limitation on how many calories will be burned on a daily basis. So f you go for detox every now and then, you won’t see any desirable effects. Better is to eat mindfully when binging, as brain will signal on where to stop.

 

Myth 4- People who are thin don’t need to exercise!

Photo courtesy: Pexels.com

Fact: The most common and widely accepted myth. Exercises are done to remain fit and healthy. Being thin does not qualify as being healthy. Everyone needs to workout. However, the type of exercise and its intensity will vary depending upon the person’s health and fitness goals.
– Muscles are denser and weigh more than the fat. Example, if you pour 1 spoon of oil/ghee in water it will float and any meat or muscle source poured into water will settle at the bottom.
Often, thin people have the same percentage of fat as the person who actually looks fat. This is because the person who looks thin usually has least amount of muscles and thus, the body weight is lesser as muscles are very dense.
– Thin people need to aim at gaining muscles. One can practice strength training exercises at home like crunches, walking lunges, push ups, squats, triceps dips & etc focusing on increasing the reps and sets in a periodic manner.

Share the article

Oats Makhana chivda

Print

Oats Makhana chivda

  • Author: Sanjana
  • Prep Time: 5 mins
  • Cook Time: 15 mins
  • Total Time: 20 mins
  • Yield: small jar
  • Category: Snacks
  • Cuisine: Indian
  • Diet: Low Calorie

Description

An guilt free and quick tea time namkeen which is not fried and healthy! An easy to prepare chivda mix which stays good for weeks!


Ingredients

  1. Rolled oats: ½ cup
  2. Poha :  ¼ cup
  3. Peanuts : 1tsp
  4. Roasted Makhana / Fox nuts: ½ cup
  5. Roasted Bengal gram: 1 tsp
  6. Ghee : 1tsp
  7. Cumin seeds: 1tsp
  8. Mustard seeds: 1tsp
  9. Curry leaves: 3-4
  10. Crushed Garlic: ½ tsp
  11. Turmeric powder: 1tsp
  12. Red chilli powder: 1tsp
  13. Salt to taste

Instructions

  1. In a pan, dry roast rolled oats for 5-6 minutes until it is crisp. In the same pan, dry roast poha until crisp.
  2. -In another pan, heat up the ghee, add cumin seeds, mustard seeds and allow it to splutter. Then add in the roasted Bengal gram, peanuts and cook till golden brown.
  3. Then add in curry leaves, crushed garlic, turmeric powder, red chilli powder and salt. Mix well.
  4. Now add in the roasted poha, rolled oats & makhana to it and mix well. Let the mixture roast for 3-4 minutes.
  5. Store it in air tight container once cools down.

Notes

    1. Along with peanuts and roasted bengal gram, you can add cashews and almonds too.

Nutrition

  • Fat: 12.4g
  • Carbohydrates: 40.7g
  • Fiber: 9g
  • Protein: 10g

Share the article

Jowar dosa

Print

Jowar dosa

  • Author: Sanjana
  • Prep Time: 5 mins
  • Cook Time: 10 mins
  • Total Time: 15
  • Yield: 3 medium dosas
  • Category: Snacks, Dinner, lunch, breakfast
  • Cuisine: Indian
  • Diet: Gluten Free

Description

If you looking for adding jowar into diet but bored of the JOWAR BHAKRIS , here is an super easy, quick dish for breakfast/ lunch or dinner/ snacks. Goes in all..THE JOWAR DOSA!!


Ingredients

  1. Jowar flour-1/2 cup
  2. -Rice flour-1/4th cup
  3. – Buttermilk -1/2 cup optional
  4. -Cumin seeds- 1tsp
  5. -Ginger green chilli paste-1/2tsp
  6. -Coriander leaves chopped-1tsp
  7. Oil/Ghee for drizzling

Instructions

  1. In a mixing bowl, take jowar flour, rice flour, cumin seeds, coriander leaves, ginger chilli paste.
  2. Add buttermilk (optional) or water. Mix it well making sure no lumps are formed. Let the batter rest for 10 minutes.
  3. Mix again and check the consistency. Batter should be running consistency like rava dosa batter.
  4. Heat up an non stick pan, when the tawa is very hot pour in a spoonful of the batter starting from the outer side of the tawa towards inner side. The process is similar to that of rawa dosa
  5. Add in few droplets of oil/ghee over it. Cover and cook on medium flame for 3-5 minutes till the bottom side does not turn crisp golden.
  6. Fold it and serve hot with coconut chutney

Notes

  1. Rubbing onion to the hot tawa prevents dosa from sticking to the tawa.
  2. Pour the batter only when the tawa is Super hot. so in between each dosas you make. wait for the tawa to get hot again.
  3. You can add veggies like chopped onions or grated carrot on top.

Nutrition

  • Serving Size: 1
  • Fat: 4g
  • Carbohydrates: 16g
  • Fiber: 2.5g
  • Protein: 4g

Keywords: Ready to eat meal options, Jowar recipes, millet, gluten free

Share the article

Quinoa lentil dosa

Print

Quinoa lentil dosa

  • Author: Sanjana
  • Prep Time: 5 mins
  • Cook Time: 10 mins
  • Total Time: 15 mins
  • Yield: 3 medium dosas
  • Category: Snacks, Dinner
  • Cuisine: Indian
  • Diet: Gluten Free

Description

Hectic routine or work schedule does not allow you to plan meals ahead OR craving for an dosa but did not get the time to soak and ferment the dosa batter.

Try this quinoa lentil dosa, an quick healthier version which requires no soaking or fermentation.


Ingredients

  1. Quinoa- ½ cup
  2. -Yellow split moong dal-1/4th cup
  3. – Urad dal -1/4th cup
  4. – Chana dal-1/4th cup
  5. -Ginger chilli paste-1tsp
  6. -Cumin seeds -1tsp
  7. -Salt to taste
  8. -Oil/Ghee to prepare dosa (optional)

Instructions

  1. Rinse quinoa and all the dals with water one by one till the water runs clear.
  2. Soak quinoa, urad dal, moong dal, Chana dal together for 5 hours.
  3. After 5 hours, drain the left out water. In a mixer grinder, add cumin seeds, Quinoa and all dals , with the help of little water blend it into a smooth dosa batter consistency.
  4. To this batter, add salt and ginger chilli paste. Let it rest for 30 minutes, if time permits or else you can directly start preparing.
  5. Heat a non stick pan, pour in one big spoonful of batter and spread it in a circular motion like a thin dosa.
  6. Apply oil or ghee as desired.
  7. Cook it till the bottom of dosa turns golden crispy. Roll and transfer it onto the plate.
  8. Serve hot with green chutney or coconut chutney.
  9. Make similar dosas from the remaining batter.

Notes

  1. Rinsing the Quinoa thoroughly with water will wash off Saponin content in it. Saponin gives quinoa an bitter taste.
  2. Use vegetables of your choice as toppings to make it more healthy

Nutrition

  • Serving Size: Serves 1
  • Fat: 4g
  • Carbohydrates: 30g
  • Fiber: 8g
  • Protein: 9g

Keywords: Quick dinner, gluten free, quick dosa

Share the article

Chana dal sundal

Print

Chana dal sundal

  • Author: Sanjana
  • Prep Time: Soaking time - 2hours
  • Cook Time: 15 mins
  • Total Time: 2hours 15 mins
  • Category: Snacks
  • Cuisine: Indian
  • Diet: Vegetarian

Description

Chana dal sundal is an protein rich healthy snack especially made as prasad offering during the 9 days of Navratri in South India.

It is quick to make as it requires only 2 hours of soaking as compared to other sundals which requires overnight soaking


Ingredients

  1. Chana dal- 1/4th cup
  2. Water to soak and pressure cook
  3. Green chilli -1/4th tsp
  4. Coconut grated- 1/2tsp
  5. Mustard seeds -1/4th tsp
  6. Oil-1/2tsp
  7. Curry leaves -2-3
  8. Asafoetida – a pinch

Instructions

  1. Rinse thoroughly and Soak the Chana dal in warm water for 1 hour.

COOKING THE CHANA DAL

  1. In a pan, take the dal and add in 2 ½ water, cover and let it cook on medium flame till the Chana dal becomes soft and cooked.
  2. Do stir and check in between till the dal gets cooked.
  3. Drain off all the water and keep the cook dal aside

MAKING OF THE CHANADAL SUNDAL:

  1. In a pan, heat the oil and add mustard seeds, asafoetida and curry leaves. Let it splutter for few minutes
  2. Add in the cooked Chana dal and salt as per taste.
  3. Mix well and simmer it more for 2-3 minutes. If there is any liquid retained in Chana dal then cook till moisture  dries up.
  4. Switch off the flame, garnish with grated coconut and serve hot.

Notes

  1. You can alternatively pressure cook the dal, as it is soaked well just 1 whistle works well
  2. Make sure you do not over pressure cook, it may turn mushy.
  3. You can use red chillies instead of green chillies

Nutrition

  • Serving Size: 1
  • Fat: 4g
  • Carbohydrates: 15g
  • Fiber: 6g
  • Protein: 5g

Keywords: healthy snacks, protein rich, south indian cuisine

Share the article

Hello there
Get health tips, recipes and front seats to our free health talks and online events delivered to your inbox. Subscribe to our newsletter!
Hello there
Get health tips, recipes and front seats to our free health talks and online events delivered to your inbox. Subscribe to our newsletter!
Get more of the goodness delivered to your inbox. No Spam - No Ads
Subscribe
Stay Updated Would you like to receive notifications on latest health posts & recipes? No Yes