wellness Archives - Food & Wellness

Will power- The Dietician’s Best kept Secret

September 4, 2023September 4, 2023Rajeshwaree JadejaLeave a comment

Willpower is crucial while beginning a health journey. Making and maintaining healthy adjustments to your routines, way of life, and health-related decisions requires mental fortitude and tenacity. Here are some pointers for developing and sustaining willpower as you start your journey toward better health,

Strategies to Strengthen Your Willpower on the Path to Better Health:

Set Clear Goals: Clearly define your health goals by setting them. Clear goals provide direction and purpose whether you’re trying to lose weight, get more fit, eat healthier, or manage a particular health problem.
Start Small: Make small, doable adjustments at first. Burnout can result from attempting to completely change your way of life overnight. Start by making one or two small, manageable changes, then progress from there.
Create a Plan: Create a detailed strategy outlining the precise measures you’ll take to accomplish your objectives. A roadmap can help you remain on track and make your journey appear less overwhelming.
Visual Reminders: Use visual clues, such as post-it notes or pictures, to remind yourself of your objectives and the reasons you initially began your path toward better health.
Maintain a positive mindset: Remind yourself of the advantages of your work as you visualize your success. Your motivation and willpower can both be strengthened by positive thinking.
Stay Accountable: Discuss your objectives with loved ones, close friends, or a support group. Having someone to keep you accountable can add another level of encouragement and incentive.
Reward Yourself: Celebrate your progress and reward yourself for your accomplishments. No matter how minor, rewarding oneself for achieving goals will help you stay motivated.
Practice Self-Care: Prioritize self-care practices including getting enough sleep, stress management, and participating in activities you enjoy. Taking care of your overall well-being can help you have more willpower.
Mindfulness and Meditation: Practices like mindfulness and meditation can help you stay in the moment and reduce stress. These methods can also help you become more self-aware of who you are and make it easier for you to control your impulses.
Learn from Setbacks: It’s common to experience difficulties and setbacks while pursuing good health. Consider these events as chances to develop and learn rather than giving up. Examine what went wrong and consider changes to your strategy.
Consistency is Key: Building lasting habits requires consistency, which is why consistency is so important. Utilize your resolve to follow through on your strategy even on the days when you lose inspiration.
Visual Reminders: Use visual clues, such as post-it notes or pictures, to remind yourself of your objectives and the reasons you initially began your path toward better health.
Flexibility and Adaptability: Keep the option of changing your plan open. Being able to adjust without giving up is crucial since life is full of unexpected turns.

Keep in mind that willpower can fluctuate over time, so it’s critical to support it with self-care and constructive criticism. Your resolve will probably grow stronger as you see the results of your efforts, making it simpler to carry on with your journey for better health.

How to boost your Metabolism?

March 24, 2023March 24, 2023Mahima BansalLeave a comment

Metabolism describes all the chemical reactions in your body that keep one’s body alive and functioning.

Metabolism is also responsible for converting nutrients from the foods you eat into fuel. This provides your body with the energy it needs to breathe, move, digest food, circulate blood, and repair damaged tissues and cells.

High proteins food meal healthy meal for boosting metabolism

However, Metabolism is often used to describe your Basal Metabolic Rate (BMR) or the number of calories you burn at rest.

The higher your metabolic rate, the more calories you burn at rest. Many factors can affect your metabolism, including your age, diet, sex, body size, and health status.

Following are the 9 ways to boost up your metabolism: –

Eat plenty of protein at every meal

Eating food can temporarily increase your metabolism for a few hours. This is called the thermic effect of food (TEF). It is caused by the extra calories required to digest, absorb, and process the nutrients in your meal.

Protein causes the largest rise in TEF. Dietary protein requires 20 to 30 percent of its usable energy to be expended for metabolism, compared to 5 to 10 percent for carbs and 0 to 3 percent for fats.

Eating protein has also been shown to give you a greater sense of fullness and prevent you from overeating. Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because protein helps prevent muscle loss, which is a common side effect of dieting

Drink more water

People who drink water instead of sugary drinks are often more successful at losing weight and keeping it off. This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake. However, drinking water may also temporarily speed up your metabolism. Water can also help fill you up if you are looking to lose weight.

Do a high intensity workout

High intensity interval training (HIIT) involves quick and very intense bursts of activity. If this type of exercise is safe for you, it can help you burn more fat by increasing your metabolic rate, even after you have finished your workout. This effect is believed to be greater for HIIT than for other types of exercise.

Photo by Julia Larson

Lift heavy things

Muscle is more metabolically active than fat. Building muscle can help increase your metabolism to help you burn more calories each day, even at rest. Lifting weights can also help you retain muscle and counter the drop in metabolism that can occur during weight loss.

Stand up more

Sitting too much can have negative effects on your health. This is partly because long periods of sitting burns fewer calories and can lead to weight gain.

Standing or stepping at work was associated with lowered cardiometabolic risk (CMR) scores, weight, body fat, waist circumference, systolic and diastolic blood pressure, and fasting triglycerides, total/HDL cholesterol, and insulin. However, stepping rather than standing resulted in greater improvements to lower systolic blood pressure and insulin resistance.

If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also try going for walks during the day or invest in a standing desk.

Drink green tea

Green tea has been shown to increase metabolism and fat burning. These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning when combined with exercise. As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance.

It is thought their metabolism-boosting properties may help prevent a weight loss plateau in people who are losing weight that occurs due to a decrease in metabolism.

Eat spicy foods

Peppers contain capsaicin, a compound that can boost your metabolism. However, many people cannot tolerate these spices at the doses required to have a significant effect.

The effects of capsaicin at acceptable doses. It predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 pound (0.5 kg) of weight loss for an average-weight male. Alone, the effects of adding spices to your food may be quite small. However, it may lead to a slight advantage when combined with other metabolism-boosting strategies.

Get a good night’s sleep

Lack of sleep is linked to a major increase in the risk of obesity. This may partly be caused by the negative effects of sleep deprivation on metabolism. Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, both of which are linked to a higher risk of developing type 2 diabetes. It has also been shown to affect levels of ghrelin, the hunger hormone, and leptin, a hormone that controls fullness (satiety).

Drink coffee

Caffeine in coffee can help temporarily boost metabolism. Like green tea, it may also promote fat burning. If your goal is weight loss, several studies have found that coffee’s effects on metabolism and fat burning may contribute to successful weight loss and maintenance.

The Bottom Line

Making small lifestyle changes and incorporating these tips into your routine can help increase your metabolism. Having a higher metabolism can help you lose weight and keep it off, if that is your goal, while also giving you more energy.

“Essential Nutrients For Period Health”

February 24, 2023February 24, 2023Mahima BansalLeave a comment

Nutrition can make a BIG impact on your period health. How you are fueling your body and the amount of essential nutrients you are getting through diet can make a big difference in a variety of different essential hormone pathways.

When looking at reasons for low thyroid function, painful cycles, PMS, and other hormonal concerns, we should always be assessing diet and lifestyle to see if someone is getting the building blocks they need for healthy hormone production and clearance. And in some cases, even with a good diet you might not be getting everything you need which is when it might be appropriate to bring in targeted supplements.

A number of stereotypes are frequently associated with periods, including feeling lethargic, sobbing, eating chocolate, and a general need for comfort. The key to truly feeling your best may lie in providing your body with the nutrition it requires during menstruation.

Regular menstrual cramps and agony may make it difficult to function normally and also affect one’s mood. Menstrual pain negatively affects a person’s ability to function efficiently, their attitude, and a variety of other aspects. The foods that one eats have an impact on menstrual pain in addition to one’s exercise regimen and lifestyle.

Dealing With Period Cravings

In order to influence hormone production and secretion, nutrients from the diet directly affect the gut and the brain system. Your diet during periods, how much you eat, and how frequently you eat all have an impact on the health of your hormones as well.

Period cravings are totally normal and natural. However, munching on anything could keep you from achieving your health goals. Swapping out what you crave during your periods for healthier alternatives can help your body get what it needs without making you feel worse. Here’s a few options of food to eat during period and their associated nutrients.

Food To eat on around Period Time

Focus on the following nutrients during menstrual cycle: –

Iron: – Beans are a rich source of iron and an excellent option for period time foods. Consuming beans is crucial for the healthy production of hemoglobin, a red blood cell protein that transports oxygen throughout the body. Iron supports blood building, which is essential after losing blood during cycles.

Vitamin B12: – Vitamin B12 is found in abundance in cashews. It is crucial for maintaining hormone balance, as evidenced by the fact that many diseases linked to hormone imbalances are also linked to vitamin B12 deficiencies. For females who have frequent or lengthy periods, these minerals are especially critical. Moreover, vitamins B2, B6, and B12 can have an adverse effect on reproductive outcomes through altering reproductive hormones. Vitamin B6 is especially found to help reduce mood associated PMS.

Magnesium: – When it comes to choosing the best food during periods, avocados are an excellent pick. They are filled with the goodness of magnesium aiding in relaxing the uterine smooth muscles (menstrual cramp). The diet can include chocolates, nuts, flaxseeds, pumpkin seeds, and green leafy vegetables.

Zinc: – As a cofactor for estrogen and progesterone receptors, zinc is employed to deal with menstrual cramps and discomfort. Both of which could be reduced by the ingestion of zinc. It is essential for thyroid hormone production and testosterone. There’s plenty of zinc found in seafood like oysters. Other options for food to eat during period are pumpkin seeds, grains, beans, and legumes.

Calcium: – Yoghurt is one of the calcium-rich meals to eat on your period. The functional role of calcium in the treatment of menstrual discomfort symptoms. The nutrient relieves water retention and behavioral changes during the premenstrual phase. Calcium-rich foods include almonds, yoghurt, ragi, Channa, paneer, drumsticks, and seeds.

Omega 3 Fatty Acids: -The body’s inflammatory chemical, prostaglandin, which causes headaches and cramps, is counteracted by diets high in anti-inflammatory omega-3 fatty acids. Eggs are one of the major sources of Omega-3 fatty acids. However, it can also be found in fish, walnuts, flaxseeds, and soy.

Fibre: – The amounts of estrogen are reduced when you consume fibre rich food, which considerably lessens menstrual cramps. Other fibre-rich foods include oats, whole grains, and sprouts. Therefore, limiting processed foods and incorporating nutritious foods rich in micronutrients can assist in relieving menstrual discomfort.

Folic Acid: – Citrus fruits like grapefruit, citron, and sweet orange contain plenty of citrus fruits to maintain a healthy lifestyle. This nutrient aids in overcoming anemia and menstrual cycle maintenance.

So, these were some of the best foods for menstruation. In particular, magnesium, folic acid, and iron are essential nutrients for the female body. They are crucial for the production of blood, balancing blood loss and relieving menstrual cramps.

CONCLUSION

In conclusion, our period diet significantly affects every aspect of health, including our menstrual cycle and symptoms. You can try a few iron rich dishes to increase your iron level, which will ultimately ease your menstrual cycle issues.

Along with the food to eat in periods, we also advise you to steer clear of several others that may be making your cramps worse. You can also give some workouts a try to see if they can ease your period cramps or affect your health during menstruation in a positive way.

Bullet Coffee: Should you have this Caffeinated Butter Concoction?

January 24, 2022January 24, 2022MubarraLeave a comment

Bullet Coffee, more popularly known as “Bulletproof coffee” is the original Keto coffee. It is the brainchild of American entrepreneur and Bio hacker, Dave Asprey. He founded the Bulletproof supplement brand in 2013. However, the concept of preparing Coffee with Butter has long been practised in the Himalayan and Indian cultures. In fact, the Idea was adopted and refined from a popular local drink of Tibet, called the Yak-Butter tea, a concoction which was served to Asprey back when he visited Tibet on a wellness trek.

Photo of Yak butter tea by tibbettravel.org

So, why is everyone suddenly bewitched by this age old drink? Let’s find out..

Bulletproof Coffee is made by adding MCT (medium chain triglycerides) oil which is extracted from Coconuts, and grass-fed unsalted Butter or Ghee to a hot brew of your favorite Coffee. This high calorie concoction is consumed to achieve Ketogenesis (process of burning fats in the absence of carbohydrates). The proponents of this drink often consume it in lieu of breakfast since this combination claims to not only promote weight loss, but to also keep you satiated, boost energy, and provide mental clarity amongst other health benefits.

Photo by ID 96559369 © Eapaimter | Dreamstime.com

However, do these claims hold up?

Though, it may be fine to episodically add this to your diet, but to suggest it be a frequent addition, there is subsequent lack of research and evidence. Most experts believe that drinking 100% dietary fat can cause you more harm than good. As Bulletproof coffee is heavy on oil and butter, it increases your intake of saturated fats which inturn raises your body’s cholesterol levels. This increases the risk of developing Cardiovascular diseases.

Also, while Bulletproof coffee may make you feel full, you’re not getting an array of nutrients that you’d otherwise be acquiring from a balanced breakfast meal.

Final Takeaway

It may be fine to infrequently incorporate Bulletproof coffee into your diet. Having said that, you need to also consider what you’re additionally consuming the entire day since adding this blend in your diet will overall increase your total calories and intake of saturated fats.

For now, until further research and subsequent data, you may want to consider swapping this blend with a high fibre, protein packed meal that can help you lose weight steadily and for the long haul.

Bullet Coffee: Should you have this Caffeinated Butter Concoction?

Author: Mubarra
Total Time: 5 minutes
Yield: 1

Ingredients

Hot brewed coffee : 1 cup
MCT Oil (Coconut oil) : 1 tsp
Unsalted Butter or Ghee : 1 tsp

Instructions

Simmer the coffee in water for 6 minutes. Drain and keep it aside.
Add all ingredients (Simmered coffee, oil and Butter/ghee) in a blender and blend on high for 30 seconds to 1 minute, till it resembles a frothy latte.
Pour into a mug and consume hot.

Notes

Start with just 1 tsp each of butter and Oil. Once you’re comfortable with the taste and flavour, slowly increase it to 1 tbsp. (Accordingly, there will be a change in calories)

Nutrition

Serving Size: 1
Calories: 80
Fat: 8.3
Protein: 0

Keywords: Bulletproof coffee, Bullet coffee, Keto coffee, Dave Asprey, Weight loss, Weight gain, Fad diet, Nutrition, Health and wellness

Water retention : All you need to know about it!

June 8, 2021June 8, 2021MubarraLeave a comment

We’ve all heard the term “Water weight” being thrown around, but if you don’t understand what exactly it is, then those especially in the midst of a weight loss program can get quite discouraged by its contingency. Contrary to popular belief, Water retention is actually a helpful signal since it indicates the imbalance in the body. Simply put, it is a symptom and not a disease and in serious cases, it can be an indication of a problem with the kidneys, heart or the circulatory system.

Normally, if you are consuming a healthy and nutritious diet, along with adequate consumption of water, fluid retention will not occur. But, there can be certain instances wherein your body will begin retaining fluid, therefore it becomes crucial to understand what is happening, so that the fluid levels within the body can be brought back to optimal levels.

Let’s therefore learn how to spot it and treat it early.

What is water retention?

Water retention is defined as the excess buildup of fluid within the body tissues that can take up a variety of forms ranging from bloated belly, swollen ankles and puffiness and swelling of eyelids to nausea, fatigue and persistent coughing.

What causes water retention?

Before the causes are explained, let’s emphasise on the fact that there can be several reasons as to why your body is retaining excess fluid. Although some of these causes can be easily treated, there are however certain tenets that may be indicative of a more serious underlying issue. It is therefore important to consult with a healthcare professional to come to a sound diagnosis.

We will now discuss some lifestyle factors that are contributive to water retention, and ways of preventing it.

– Consuming a diet that is high in Sodium :

The body requires an adequate amount of Sodium and Potassium to maintain optimum levels of fluid in the body. Eating more than required salt can cause the body to retain water. It is therefore recommended to consume a maximum intake of 2300 mg (1 tsp) of salt per day for healthy individuals and not more than 1500 mg of salt per day for people with Heart disease and Hypertension.

– Hormonal fluctuations :

Women seem to hold more water weight in the days leading up to their menstrual cycles. It is very common and happens due to hormonal changes which prepares the body for monthly menses . These hormonal fluctuations lead to greater water retention in the body of a woman.

– Standing or sitting for long periods of time :

A lot of water retention can be caused by prolonged periods of sedentary activity like sitting, sleeping, or standing still in one place. This is because sitting or standing still can cause your body tissues to retain fluid due to increase in blood pressure inside the vessels of legs and feet.

Other possible causes of water retention can be :

– Kidney, Heart or Circulatory system disorders

– Certain medications like Hypertension medications, pain relievers, antidepressants etc

– Pre-eclampsia, cirrhosis of the liver, protein loss due to malnutrition

Now, If you’re nodding your head in agreement to all the signs and causes of water retention, and verbally agreeing to reading the above and saying “ Yes, I seem to have all those symptoms”, then continue reading below to find out some general remedies that can help you with Fluid retention!

General Lifestyle and Dietary suggestions :

Consuming the recommended intake of upto 2300 mg of salt (1 tsp) for healthy individuals and less than 1500 mg of salt intake for individuals with Heart disease and Hypertension.
Avoid canned foods including canned vegetables, soups, sauces etc.
Avoid processed foods like potato chips, salted peanuts and other junk foods.
Check food labels and opt for lower salt choices.
In general opt for home cooked foods rather than restaurant foods.
Increase the intake of Potassium rich foods like Bananas, Raisins, Tender Coconut water, Apricot, Berries, Apples, Spinach, Mushrooms etc as Potassium deficiency can lead to water retention.
Consuming adequate quantity of water (between 8-10 glasses per day or more in accordance with level of physical activity) and other fluids such as Herbal teas, Barley water etc.
Regular exercise of upto 30-40 minutes can prove to be a game changer as it helps stimulate blood circulation. Lifting your legs up against the wall can also help drain excess water.

Taking care of yourself emotionally and physically is the most important divisive factor in any treatment method and subsequent result. Allow yourself to reap in the natural benefits of adopting a healthy, nutritious diet and lifestyle. Reach out to the team of Foodnwellness for customised and tailored made wellness programs!

For any serious underlying health condition resulting in persistent water retention leading up to 1-2 kg of weight gain within a week, make sure to first consult with a physician before making any changes to your current health routine or taking medical action.

Palak Paneer

December 17, 2020May 11, 2021Meenu AgarwalLeave a comment

Palak Paneer

Author: Meenu Agarwal

Description

Palak paneer is a vegetarian dish, consisting of paneer (a type of cottage cheese) in a thick paste made from pureed spinach. Palak paneer is prepared by first boiling and pureeing spinach. The puree is then mixed with sauted tomatoes and onions. Grilled cubes of paneer are then added to the puree. Palak paneer is typically spiced with ginger, garlic, tomatoes, garam masala, turmeric, chili powder and cumin. Paneer contains high biological value protein and spinach contain Iron, insoluble fibre, soluble fiber. this recipe is good for diabetic, weight loss or any eye related issues.

Scale

Ingredients

3–4 cups roughly chopped spinach

1 green chili (deseeded)

1 tsp ginger & garlic paste

1 medium chopped onion

1 medium chopped tomato

1/3 tsp cumin seeds

1/3 tsp turmeric powder

½ tsp red chili powder

1/3 tsp garam masala (optional)

1 tej patta

3–5 pc paneer

1 tsp kasuri methi

Salt to taste

Instructions

1) Rinse spinach leaves in running water. Remove the stems.

2) Boil 3 cups water in a pan, add ½ tsp salt to the hot water and stir. Add spinach leaves and stir. Let the leaves settle in water for a minute.

3) After 3 minutes, strain by reserving the spinach stock.

4) Immediately add spinach leaves in a pan or bowl containing ice cold water which helps preserving the green color of the spinach. Allow the leaves to be in cold water for 5-7 minutes.

5) Drain the leaves and grind to a fine paste with green chili, ginger and garlic.

6) Make a smooth spinach puree and keep it aside.

7) Heat oil in a pan, add cumin seeds and let them splutter. Add chopped onions and cook till golden brown in color.

8) Add tej patta, chopped ginger and garlic and chopped tomatoes and all the seasonings. Cook till oil separates. Stir well.

9) Add spinach puree and stir well. Add ½ cup water and give it a boil.

10) Cook it for 10 minutes till the gravy thickens.

11) Add paneer cubes to the gravy, stir gently on low flame and stir softly.

12) Serve hot with ginger juliennes on top.

Nutrition

Serving Size: 1
Calories: 210 - 220 KCAL
Fat: 15 - 20 GM
Carbohydrates: 30 - 35 GM
Protein: 12 - 15 GM

What is the definition of a healthy diet?

June 13, 2016February 2, 2021Meenu AgarwalLeave a comment

Pretty Simple – Mix of proteins, carbohydrates, and fats, plus enough vitamins and minerals for optimal health. Science says that some of the food choices within these categories are better than others.

Are there foods you never should eat? Nothing really. If you crave an ice cream sundae occasionally, have a small one. But don’t make it a daily event. Set off the samosas at parties with healthier snacks at home. Healthy eating making right food choice most of the time.

Nutrition scientists have compiled the following list of foods you should keep to a minimum. Research suggests that eating these foods regularly can create the onset of life-threatening illnesses such as heart disease, high blood pressure, diabetes, and even some cancers.

White carbohydrates. Bread, pasta, rice, cookies, cake — are best had in the whole-grain versions.
Added sugar. Irrespective of Whether it’s white granulated sugar, brown sugar, high- fructose corn syrup, corn sugar, or honey, sugar contains almost no nutrients and is pure carbohydrate. When we are eating a lot of sugar you are filling up on empty calories, causing our blood sugar to rise and fall like a roller coaster.

Research has proven that soft drinks and other sugar-sweetened beverages are the primary source of added sugar in all our diets and a major contributor to weight gain.

Dairy fat. Ice cream, whole milk, and cheese are full of saturated fat and some naturally occurring trans-fat and therefore can increase the risk of the health problems, notably heart disease. The healthiest milk and milk products are low-fat versions, such as skim milk, milk with 1% fat and reduced-fat cheeses.

Baked sweets. Cookies, snack cakes, doughnuts, pastries, and many other treats are so tempting and we can’t but hog on them, but these commercially prepared versions are packed with processed carbohydrates, added sugar, unhealthy fats, and salt.

Dietary guidelines and the American Heart Association recommend reducing sodium to 1,500 mg per day and not exceeding 2,300 mg per day. But most of us get 1½ teaspoons (or 8,500 mg) of salt daily. That translates to about 3,400 mg of daily sodium. Our body needs a certain amount of sodium, but too much can increase blood pressure and the risk of heart disease and stroke.

Time to understand the complications of belly fat, stubborn tummies and pot bellies.

June 13, 2016February 2, 2021Meenu AgarwalLeave a comment

Are you struggling with Round or stubborn tummies. It’s time to take measures to reduce it or else risk metabolic complications, increased risk of cardiovascular disease and type-2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery. Belly fat lies deep inside the abdomen and is very stubborn in nature having been deposited for a long period of time.

Just do the simple measurement of your waistline and find out where you are. The higher the number, the greater the danger your tummy poses to your health.
• For women, a waist measurement of 35 inches or more is cause for concern.
• For men, a waist measurement of 40 inches or more could spell trouble.

The researchers say that normal-weight adults with central obesity are at two times the risk of dying earlier than individuals who are either obese or overweight. Based on the study results, the researchers have stressed the importance of adopting an active lifestyle and eating the right diet to prevent fat from accumulating around the belly.

Abdominal fats or stubborn tummies can be controlled through a mix of moderate exercise and proper dietary control. Daily physical activity of 30 to 60 minutes is a must along with correct diet. As a thumb rule, reduce fruit juice and carbonated drinks, take in complex carbs, green vegetables and reduce sugar in take.

Food n Wellness, provides wellness solutions for managing the problem with correct diet prescription and exercise routines tailor made for you. It’s time to be conscious and start taking measures to control our body or else the doctor takes charge of our bodies.

Tag: wellness

Will power- The Dietician’s Best kept Secret

How to boost your Metabolism?

“Essential Nutrients For Period Health”