Healthy snack options to curb the hunger thumbnail
Aim for Healthy snack options and whole foods as mentioned below. Avoid processed/junk foods and sugary drinks.
These healthy snack options are not only beneficial to curb the hunger in between major meals but also helpful in overall well-being and healthy lifestyle.
Replace sugary drinks with: Lemon water, Sattu drink, Butter milk, Green tea, Ragi ganji with butter milk, Coconut water
Try to add good salads in between meals: Corn/Sprouted salad, Puffed rice salad, Peanut salad, Mixed vegetable salad, Fruit salad, Jowar flakes,Soy flakes, Egg whites
Yoghurt with fruits or muesli can also be the part of the snacks
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One of the main household items you will find in every Indian kitchen is wheat flour mainly used for making chapati, naan, paratha and puri. The two types of wheat flour available in Indian market are whole wheat flour and maida or all-purpose flour.
There is no debate on whole wheat flour being nutritionally enriched than that of maida which attributes mostly to their milling process.
The traditional milling process achieves 90-95% extraction through several steps
The first step in the milling process involves cleaning to remove all the impurities from the wheat either by washing or dry scouring.
The second step involves conditioning the wheat which improves the physical state of the wheat by the adjusting the moisture content which should be within 15-17%.
Finally, the cleaned and conditioned wheat is subjected to milling, which separated the endosperm from bran and reduce it to flour.
Hence, the quality of Atta is determined by the quality of wheat and the stages of grinding it goes through. The more the coarse the higher is its bran and fibre content of the wheat flour.
There are different brands of wheat flour available in every corner of India.
Let’s take a look on some major brands such as Aashirvaad atta, Patanjali and 24 mantra organic wheat flour so as to understand which is better for you to choose:
Summary
Selection of wheat flour should be based on its processing, type of wheat the company or brand is using to determine the quality of the wheat, if its available, and the nutritional content especially Fibre.
The best way to make sure that you are getting the nutritious whole wheat flour would be when you grind your own flour where nothing has been removed or added to extend its shelf life.
home remedies to ease your new year party hangover symptoms
1. Stay hydrated
Drink a lot of water between your cocktails and if you still wake up all dizzy the next day, drink more water along with electrolytes till you flush out the impurities from your system.
Lemon water for relief: A fresh glass of lemon juice with sugar will help to change the pH of your body from acidic to alkaline thus helping to reduce hangover symptoms.
2. Load up potassium
Boost of potassium helps to reduce tiredness, nausea and weak limbs the symptoms of the hangover. Try to consume foods such as Banana, Coconut water, Kiwi, Sweet potato, Leafy greens, and Mushrooms.
3. Take a stroll
After a complete rest, get out of the house and take a stroll around a park or near your house to make yourself feel better when hungover.
4. Ginger Turmeric Tea
Brew a cup of ginger turmeric tea with honey as it helps to get rid of the upset stomach caused by hangover.
5. Eat light breakfast
Make sure not to skip your next day breakfast as it helps to replenish the calories spent but make sure it’s not greasy but a healthy easy to digest food like cereals or toast or Idli.
6. Sleep
Sleep is the best way to deal with the hangover as sleep deprivation can certainly make symptoms worse.
A lot of my clients approached me recently because of few posts shared on whether mangoes are good or bad for diabetic people. In simple words:
Eating low-glycemic index foods (GI value <=55) is considered as an important tool to control diabetes. If we look at the glycemic index of mango, it is 51 which gives us an indication that: it is safe to eat a mango. But, the question here is
Eating Mangoes Without Portion Control? A Big No!
Specifically for diabetic people, I really don’t recommend any fixed rule (for example eat 1/2 bowl or one slice per day) to eat mangoes because it depends on multiple factors including sugar levels.
Top 5 Key Considerations for Diabetics Eating Mangoes
If you are pre-diabetic then you can enjoy mango provided you are maintaining the portion size e.g. 1/2 cup
Keep a track of the total carbohydrates intake in a day. FYI, 1/2 cup of mango contains 35 gms carbohydrates
If sugar levels are too high then it’s always good to eat mangoes under expert advice. Even a single slice of mango can spike up the blood sugar levels in highly diabetic people
Avoid eating mango with other high carb food or food with high glycemic index. Instead can be eaten as in between snack.
It’s always good to consult Diabetologist or Diabetes educator to avoid any health risk.
Conclusion
As a diabetic person you can enjoy mango provided you maintain the portion size, cut down and keep a track of total carbohydrates intake in a day, exercise regularly and stay stress-free.
These days everyone wants to follow Ketogenic diet or Paleo diet just to get quick results in terms of weight loss. For those who are not aware of Keto diet, let me try to explain it in simple words: Keto diet, also known as low-carb diet or low-carb high-fat (LCHF) diet restricts the type and amount of carbohydrates you eat.
Such diets are high in Fat (60-75%), adequate in Protein (15-30%) and low in Carbohydrates (5-10%). Again, exact PFC (Protein, Fat & Carbs) ratio depends on an individual based on their body response and other activity factors. Of course, this diet doesn’t suit everyone.
I can’t deny saying that it not only helps in weight loss but also reduces the risk factors associated with type 2 diabetes and high blood pressure. At the same time, it is important to learn the flip side of this diet.
Low-carb diets such as Keto diet may deplete your serotonin levels. Serotonin is an important chemical and neurotransmitter in the human body which helps to improve your mood, well being and promotes feelings of satisfaction after eating.
Low-carb intake reduces serotonin levels and can lead to irritability, restlessness, depression and anxiety. It is called ‘Atkins attitude’.
A lot of people (especially women) start following low-carb diets by surfing few websites without even knowing their blood parameters and consequences and don’t even realize when/how they hit severe side-effects as mentioned.
Please try to understand that such kind of low-carb high-fat diets should be followed (if you wish to) very carefully under certified nutrition expert’s advice only to avoid any health issues in the longer run.
Make sure that you undergo a health screen to rule out any rare conditions or contraindications to your health that may be unknown to you.
7 key benefits of Keto Diet:
Helps in weight loss
Helps obese women with PCOS
Helps fighting type 2 diabetes
Lowers Blood Pressure
Helps to control epileptic seizures (assuming no heart disease)
Stable energy levels
Improves Metabolic Syndrome
Side-effects of Keto Diet:
Headache
Dizziness
Sleep problems
Mood swings
Anxiety
Depression
Irritation
Muscle cramps
Constipation
Sharp rise in LDL cholesterol
Conclusion
In the longer run, rather than ignoring any nutrient (like carbs in Keto diet) it is always good to follow a well-balanced diet that is low in unnecessary fats and sugar and high in vitamins, minerals and other nutrients.
If you have any questions regarding nutrition or weight management, please schedule an online appointment with Dt. Silky Mahajan.
Send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat).
We must have always heard that Maida (White flour) and products made from it are very harmful for our health.
However, use of Maida & its products usage is increasing rapidly in our day-to-day life. Sometimes, we are consuming it in form of bread at our home and sometimes, in the market/food joints in form of fast foods.
Known as ‘White poison’, white flour is becoming necessity for all of us but it impacts our health drastically.
It is very important to understand why it is bad and how much it can harm us so that we can improve our eating habits.
Is There Any Nutrition in Maida?
During processing of Maida from wheat, endosperm of the wheat is removed from the germ (wheat germ) and the bran (wheat bran), which is very crucial for digestion.
As all necessary nutrients are lost during processing of Maida, foods made from it utilize nutrients from the body for absorption. As a result, our body gets depleted of vitamins and minerals.
Few manufacturers attract customers by labeling their products as ‘enriched flour’, which is nothing, but adding 3-4 vitamins at the cost of 10 lost vitamins during processing.
Why is Maida Tasty but Not Healthy?
Though foods made from Maida like Pizza, Burger, Donuts, Bread, Samosas, Noodles, Momos, Panipuri, Pastas etc are very tempting and tasty however, at the same time, consequences can not be ignored.
How Maida Regulates Sugar in Your Body?
Whenever you consume foods that are made from Maida,it releases sugar into your bloodstream quickly. Because of high Glycemic index (GI) of Maida, it spikes up your sugar levels. To match up with the sugar spike, Pancreas has to over work to release insulin in sufficient quantity.
If Maida consumption is once in a while then Pancreas can manage it however, in case of frequent consumption, insulin production will reduce gradually, finally making you Diabetic.
As glucose loiters into your blood, it gets attached to proteins, which is called Glycation which cause inflammation in the body and leads to many diseases like Arthritis, Cataract, heart diseases and the list goes on.
Eating Maida also raises bad cholesterol (LDL) resulting many health issues like weight gain, high blood pressure, mood swings.
Too much consumption of white flour & its products leads to weight gain and you will soon progress toward obesity. Also, it keeps you feel hungry and makes you crave for sweets.
Is Maida Acidic For You?
Acidity is another problem. During refining process, all nutrients are removed and it becomes acidic in nature.
As per research, diet high in acidic foods (e.g. Pizza, Pasta, Burger & other white flour products) forces the body to pull calcium from bones to keep the things even, which affects bone density.
Over-acidity is one of the major causes of chronic inflammation, and a major cause of arthritis and other chronic illnesses.
Is White Flour Bad for Digestion?
In today’s world, so much food is made from White flour: breakfast food, snacks, pasta, bread, cereal and the list just continues.
It all turns to glue in the intestines. It is without fiber, it congests the system, slows down digestion creating a sluggish metabolism, and can often be the cause of weight gain, stress, headaches and migraines.
What is the Best Substitute for White Flour??
For better health in longer run, you should completely avoid consuming White flour & foods made from it.
Instead, you can use some alternatives like – for Samosa, use wheat flour. For Naan, mix one portion of Millets (like Jowar &Bajra) flour with wheat flour. Opt Bread, Noodles, Pasta and Macaroni made of wheat flour, which are easily available in food stores.
In case of any related query related to nutrition or weight loss book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in or call on 080 6741 7780 (Dial Extension: 778).
