5 Superfoods From Indian Grandma’s Kitchen That Should Be A Part Of Your Daily Diet.

What are best Superfoods?

‘Superfoods’ do these words catch your attention for all of us who are aiming for better health. The idea of Superfoods or power foods is quite captivating.

People usually consider Superfoods as food which provides a high level of desired nutrients and are linked to the prevention of disease.

1. TURMERIC

Turmeric is used in almost all cuisines to add taste and deep yellow hue. Not just a spice, it has an array of health benefits as well- from healing wounds to preventing cancer.
Turmeric also helps in balancing the digestive tract. Turmeric mixed in hot milk is a well known traditional home remedy to reduce pain, inflammation and throat infections.

2. HONEY

No doubt honey adds a sweet touch to your favourite foods, but the benefits of honey extend way beyond taste. Honey is filled with antioxidants which reduce oxidative stress and inflammation while protecting you from heart diseases and cancer. Moreover, it has effective skin nourishing properties that heal wounds and burns.

3. GHEE

Ghhee is one kitchen staple that adds heavenly taste to the food and also comes with multiple health benefits. Plenty of omega 3 fatty acid along with vitamin A, ingesting ghee helps you keep warm in winter. In India, spreading ghee over chapattis is a traditional practice. Studies have proven that ghee reduces the glycemic index of the chapattis to some amount, in addition to making it moist and easy to digest.

4. AMLA (INDIAN GOOSEBERRY)

Amla is one of the main ingredients of almost all Ayurvedic medicines.
Amla is high in Vitamin C content which helps in boosting the immune system, slowing down aging, reducing blood sugar level, improving heart health. Moreover, it is the most powerful antioxidant on earth. Amla can be eaten raw, juiced or simply added to pickles. It is also studded with a variety of polyphenols that fight against the development of cancer cells.

5. YOGURT

Yogurt is a dairy product made by fermenting milk. A bowl of yogurt daily can help prevent hypertension and diabetes. It also helps nourishing hair, enhancing complexion and aiding weight loss. Yogurt is versatile and can even be consumed as a snack. It aids digestion and increases metabolism.

Fiber fit

The food we put into our systems determine s whether we will be lean and muscular or fat and soft.

Dietary fiber is that tough stuff found in fruits , vegetables and grains that resists digestion by human enzymes not necessarily a nutrient, it plays a vital role in the digestive process. Studies have shown that high fiber foods are relatively low in calories, appease the appetite. Typically they require more chewing and take longer to digest. Other basic foods are nearly all digested and absorbed as they pass through the small intestine but fiber enters the large intestine more or less intact.

Fiber comes in two forms: soluble (found in unrefined oat products, dried beans, peas, apples and citrus products) and Insoluble (found in vegetables and whole-grain product). Fiber is recognized as the safest most effective way to treat constipation

Studies have linked fiber especially the water soluble oats legumes and citrus fruits with low levels of cholesterol. Soluble fiber has ability to bind bile acids and prevent their absorption by body.

How safe is fiber?

Too much can cause problems. Too much what bran, for example, may bind and prevent the absorption of calcium, iron,zinc and other minerals. The chances of gas or diarrhea can be reduced by adding high fiber food gradually to your diet.

The fiber intake should be increased gradually to allow the body to adjust, drink plenty of water. Fiber absorbs fluid during passage through the body. Lack of water can slow down or even block digestion.

Getting all your fiber from one source such as bran is not a good idea, below are listed some good sources of fiber. Add a variety to your diet

Vegetables/Legumes

Beans, broccoli, Brussels, sprouts, cabbage, carrots,corn,lettuce, onion, raw peas, potatoes, radishes,spinach etc..

Grains/ Fruits

Bran, oatmeal, popcorn,brown rice,whole wheat,apples, apricots, Bananas, peaches, berries, blackberries, strawberries, grapes, grapefruits, oranges,plums,raisins etc..

Difference between Cod liver oil and Fish oil

Cod liver oil and fish oil are 2 different health supplements. They come from different fish sources and have unique benefits.

The health benefits of both fish oil and cod liver oil come from their high level of OMEGA-3 fatty acid.

The human body can’t make it’s own OMEGA-3 fatty acid, which is why you need to include them in your diet.

The fatty acids in fish oil are EICOSAPENTAENOIC acid(EPA) and DOCOSAHEXAENOIC (DHA).These OMEGA-3 fatty acids are the ‘GOOD OILS’ that everyone needs to include in their diet.

Some plants sources (such as nuts,seeds and vegetable oil) contain another kind of OMEGA-3 fatty acids, called ALPHA -LINOLENIC ACID (ACA).

• Where do fish oil and cod liver oil come from?

– Fish oil is usually extracted from the flesh of fatty fish like- Herring, Tuna, Anchovies, Mackerel, Salmon.

-Cod liver oil, as the name implies,comes from the liver of cod fishes atcantic cod and Pacific cod are most commonly used to make cod liver oil.

• Benefits of cod liver oil

Cod liver oil contains high levels of EPA and DHA as well as vitamins A and D many of the benefits of cod liver oil are believed to be from it’s powerful anti-inflammatory properties.

Cod liver oil may help..

– Reduce anxiety and depression.

– Lower inflammation all over the body.

– Reduce pain associated with arthritis.

– Support a healthy immune system.

– Maintain bone density.

– Lower blood pressure.

– Support natural weight loss.

• Benefits of fish oil

30% fish oil is pure OMEGA-3 fatty acids

Fish oil may help….

– Support skin health.

– Support liver health.

– Reduce inflammation and pain associated with rheumatoid arthritis.

– Reduce wait circumstance.

– Support healthy brain development and function.

– Support pregnancy, fetal development and breastfeeding.

• ARE FISH OIL AND COD LIVER OIL SAFE?

– Both the oil are generally considered safe, but you should still talk with your doctor before taking them.

– Both fish and cod liver oil might cause minor side effects and they may not be safe for all people.

• COD LIVER MAY:-

– Cause nosebleeds

– Cause heartburn

– Make blood thinner

• FISH OIL MAY CAUSE:-

– Reduce vitamin E level

– Nausea

– Trouble with blood clotting OR nosebleeding

What foods to eat at what time

Eating food may sound very simple in itself but it’s the simple mistakes we make that make a huge difference. It is important to know that when it comes to eating, the timing of food is the key.

1.WALNUTS

Best time to eat EVENING

Walnuts contain a numbers of beneficial compounds such as omega-3 fats and antioxidants.

Worst time to eat MORNING/NOON/NIGHT

Eating walnuts during these times might reduce its effectiveness.

2. APPLE

Best time to eat MORNING

Apple peel has the fiber pectin that helps in bowel movement and prevents constipation. Moreover, it also eliminates carcinogents.

Worst time to eat EVENING/NIGHT

Apple’s organic acids will increase the acid levels in your stomach leading to discomfort moreover pectin too will burden your digestive system at night.

3. RICE

Best time to eat LUNCH

Metabolism is higher during the day, giving you ample change to use up the carbohydrates.

Worst time to eat NIGHT

It’ll just increase your body fat.

4. MILK

Best time to drink NIGHT

Warm milk soothes the body and helps in getting a good night sleep.

Worst time to drink MORNING

Unless followed by lots of physical activity. Milk can be heavy to digest and mess with your meal timings.

5. CURD

Best time to eat DAY

Assists in digestion and soothes the digestive system.

Worst time to eat NIGHT

Especially if you’re porne to cold and cough. It’ll lead to mucus formation.

6. CHEESE

Best time to eat EARLY MORNING

For vegetarians cheese is an excellent substitute for meat if eaten in moderation it can prevent weight gain and bloating.

Worst time to eat NIGHT

Being heavy to digest it can lead to indigestion and fat gain.

7. BANANA

Best time to eat NOON

Highly fibrous banana helps in digestion. Bananas work as natural antacid and soothe heartburn.

Worst time to eat NIGHT

Eating banana at night can lead to mucus formation and cold. Eating it on an empty stomach can upset the stomach since it’s rich source of magnesium.

8. SUGAR

Best time to eat MORNING

Our body insulin is more effective in fighting sugar in the morning besides the chances of your burning throughout the day via your daily activity is much higher.

Worst time to eat NIGHT

Sugar will not only increase your body fat, it also send your digestive system into a tizzy leading to uncomfortable sleep.

9. PULSES AND BEANS

Best time to eat NOON

High in fibre,lentils and beans helps in digestion and reduce cholesterol levels moreover they have been proven to assist in getting a good sleep.

Worst time to eat MORNING

Eating fibrous food such as lentils and beans in the morning or during daytime might increase your appetite which could lead you to binge eat.

10. MEAT

Best time to eat NOON

Meat is a hard food to digest high in protein, meat helps in gaining physical strength and improves concentration levels. If consumed during the day time.

Worst time to eat NIGHT

High in protein, meat might weigh heavy on your digestive system and give you uncomfortable night.

9 Hormones that lead to weight gain and ways to avoid it. PART-2

In part 1, we learned about 5 hormones. Thyroid hormones, Insulin, Cortisol, Testosterone and Ghrelin. And their effects.

Now it’s time to learn about more 4 hormones

1. LEPTIN

Leptin is a hormone that keeps the body’s energy levels balanced by keeping hunger at bay but when we eat food rich in sugar the oversupply of fructose gets converted to fat that gets deposited in the liver belly and other regions of the body it’s these very fat cells that secrete leptin as more and more leptin levels go up the body gets desensitised to the hormone that means that the body doesn’t need to eat at a particular moment so you basically start craving for more and more without feeling full of knowing when to stop.

HOW TO AVOID IT

• Avoid sugary foods have no more than 3 servings of fruits per day
• Consume dark green leafy veggies
• Avoid processed food

Seeing a trend here they’re full of sugar artificial chemicals and trans fats none of which your body really needs

• Get enough sleep again 7-8 hours is recommended

• Keep yourself hydrated.

2. MELATONIN

Melatonin is a hormone that regulates your natural sleep wake cycle while we’re asleep the body release growth hormones that aydin’s cell renewal and repair improve body composition and build lean muscle tissue but if we don’t get proper sleep this healing process gets disrupted which causes stress and ultimately leads to inflammation induced weight gain so,next time someone accuse you of getting too much sleep you can just kindly inform them that you’re working on your dream body.

HOW TO KEEP OPTIMAL AMOUNT OF MELATONIN IN YOUR SYSTEM

• Do not eat late at night

• Get sufficient sleep
• Sleep in a dark room
• Turn off all your gadgets at bedtime their artificial blue light messes with your natural sleep cycles.

3. PROGESTERONE

Progesterone and Estrogen level should be balanced in the body to make it function properly progesterone secretion can drop due to a variety of factors like stress, birth control pills and menopause among others this can result in weight gain and sagging skin as well as depression insomnia and mental fog to bring your progesterone levels back to normal you should

• Exercise regularly

• Try meditation
• Avoid stress easier said than done I know but it is indeed the solution to a ton of health problems
• Add foods rich in vitamin C, Zinc and Magnesium to your diet
• Make sunflower seeds, cashews and other nuts for your snack choices.

4. ESTROGEN

Estrogen is the primary female sex hormone and when it’s thrown off balance it can lead to weight gain.

High Estrogen levels can be due to either an over production of the hormone in the estrogen. When estrogen levels go up the cells that produce insulin get stressed this makes you resistant to insulin which as we mentioned earlier causes a raise in blood glucose levels and leads to weight gain pre menopausal women have lower levels of estrogen so in order to replenish this deficiency the body starts looking for other sources that produce this hormone one such source is fat cells when estrogen levels drop the body starts converting all available sources of energy to fat to increase glucose levels this of course can make you put on the pounds.

HERE’S WHAT YOU CAN DO TO KEEP YOUR ESTROGEN LEVELS UNDER CONTROL

• Consume whole grains fresh vegetables and fruits
• Avoid alcohol
• Exercise regularly
• Avoid processed meat

To sum it up while different hormones do different things and you might need more or less of them for healthy metabolism. There are some key recommendations to keep them all in balance.

• Getting enough sleep
• Keeping a nutritional balance diet
• Drinking plenty of water
• Getting at least some physical exercise and avoiding or limiting stress will keep your hormones under control and your body in tip-top shape.

Both inside and out

Do you think you might have a hormonal imbalance that’s causing you some unwanted weight gain tell me in the comments below.

9 Hormones that lead to weight gain and ways to avoid it. PART-1

Most people think that you gain weight simply from overeating and while that often is the Case weight gain can also be the result of your hormones being all out of whack triggers like stress,age,genes and poor lifestyle choice can cause a hormonal imbalance that lead to weight problems

So here are 9 of those hormones and what you can do to avoid packing on the pounds.

1.THYROID HORMONES

The Thyroid is a butterfly shaped gland at the base of the neck it produces the hormones T3,T4 and calcitonin which are responsible for maintaining the body’s metabolism of the thyroid doesn’t produce enough of these hormones a condition it is called HYPOTHYROIDISM. The result is often weight gain since the body can’t properly metabolise and burn fat.It simply accumulates excess fluids also build up causing a puffy of bloated appearance.

What you can do to avoid the onset of this condition.

• Consume iodised salt
• Consume seaweed If you’re on a low salt diet
• Avoid processed foods take Vitamin D supplements
• Consume foods rich in zinc.

2.INSULIN

Insulin is a hormone secreted by the pancreas it helps carry glucose into the cells to be used as energy OR to be stored as fat so, insulin is basically responsible for maintaining glucose level in the blood over consuming processed foods, unhealthy snacks alcohol OR artificially sweetened drink can cause the body to develop a resistance to insulin.This means that muscle cells won’t recognise glucose bound insulin so all that extra glucose remains in the bloodstream where it doesn’t belong.this cause spike in blood sugar levels leading to weight gain and type 2 Diabetes.

How to avoid it

• Consume lots of leafy greens, seasonal fruits and veggies
• Keep foods full of OMEGA-3 and fatty acids (olive oil, fish,nuts,flax seeds etc..)
• Drink at least a gallon of water every day
• Exercise a minimum of 4 hours a week
• Avoid alcohol processed foods sodas and artificially sweetened drinks.

3.CORTISOL

Cortisol is a hormone secreted by the adrenal gland when you’re depressed anxious stressed nervous mad OR physically injured it’s primary function is to decrease stress levels by increasing blood sugar levels among others things giving our environment in poor lifestyle choices our can be in a constant state of stress not only is it bad for you emotionally it also cause cortisol levels to spike and remain high and that’s no good since cortisol makes the body store more fat.

Here’s what you can do to stop it

• Get at least 8 hrs of sleep a night if your lifestyle OR job prevents you from doing that you should consider making some real changes sound sleep benefits not only your health but your looks to
• Avoid processed food fried food and alcohol
• Practice deep breathing yoga and meditation for at least one hour every single day. It helps reduce stress levels
• Spend times with your friends and family there’s no better way to unwind and free your mind from worrisome thoughts

4.TESTOSTERONE

Testosterone is often considered a strictly male hormones but it’s produced in women.it helps burn fat strengthen the bones and muscles and improve the LIBIDO agent high stress can cause a significant decrease in testosterone levels in women leading to a loss of bone density and muscle mass.Muscle mass is extremely important since it does a great job at burning calories. That’s why losing muscle tissue means increasing your risk of gaining weight.

How to avoid it

• Workout regularly and focus on muscle building exercise it helps boost testosterone levels
• Avoid alcohol
• Take protein supplements
• Get enough fiber in your diet with the help of whole-grain foods, pumpkin seeds and flaxseed
• Consume zinc rich oysters and magnesium packed nuts and greens.

5.GHRELIN

Ghrelin secreted primarily by the stomach growling is known as the hunger hormones. It stimulates the appetite and increases fat deposition growlin levels are particularly high when people are on strict diet or fasting.

How to keep your ghrelin levels in check

Workout regularly

Eat every 2-3 hours

Drink a glass of water 20mins before each meal

Eat fresh fruits, vegetables and food rich in protein.

stay tuned for part-2

How Many Grams of Protein Should You Eat Per Kilogram of Body Weight?

Protein is found in every cell, tissue and organ in the human body and is necessary for optimal functioning. Protein is a macronutrient, and therefore provides the body with energy. It is constantly being broken down, digested and replaced by dietary sources. The amount of protein you need depends on your age, gender, weight and activity level. Protein needs increase during times of growth and stress. Eating a variety of foods will help you meet your daily protein needs.

Function of Protein

Protein is used to make amino acids, the building blocks of life. Protein is necessary for proper growth and development, muscle contractions, production of red blood cells and normal metabolism. It aids in immune function; maintain fluid and electrolyte balance; provides structure to nails, hair and teeth; and repairs tissues. Protein makes up approximately 45 percent of the body and is present primarily in bone, muscle, hemoglobin, myoglobin, hormones, enzymes and antibodies.

Recommended Dietary Allowance

There are different mechanisms for determining your protein needs. According to the Center for Disease Control and Prevention, it is generally recommended that 10 to 35 percent of your daily calories come from protein. Additionally, the Food and Nutrition Board at the Institute of Medicine established recommended dietary intake levels for protein based on age. Children ages 1 to 3 require 13 g, children ages 4 to 9 need 19 g and children ages 9 to 13 require 34 g of protein per day. These requirements increase to 46 g daily for girls ages 14 to 18 and 52 g of protein daily for boys ages 14 to 18. Women age 19 and over need 46 g of protein each day and men over the age of 19 need 56 g of protein daily.

Calculate Protein Needs

To determine your daily protein needs, you must first know your weight in kg. To convert your body weight into kg, simply divide your weight in lb by 2.2. The Centers for Disease Control and Prevention recommends 0.8 g of protein per kilogram of body weight for healthy individuals. If you are pregnant, under stress or moderately to vigorously active, use a number between 1.1 and 1.8 per day. To calculate your protein needs, multiply your weight in kg by the number of g of protein you require each day. For example, if you are a healthy individual and weight 70 kg, your protein needs would be 56 g of protein per day. If you are moderately active and weight 85 kg, you need 99 g of protein daily.

Food Sources

Protein is available in varying amounts in different kinds of foods.

A 1 cup serving of milk is equal to 8 g of protein and an 8 oz. portion of yogurt provides 11 g of protein. On average, a 3 oz. piece of meat, poultry, fish or tofu contains 21 g of protein and a 1 cup serving of dry beans or legumes is equal to 16 g of protein. One medium egg, 1/4 cup of tuna and 2 tbsp of peanut butter provide 7 g of protein.

Grain products such as whole grain bread, cereal, pasta, nuts, seeds and even some vegetables contain approximately 2 g of protein per serving.

Consuming a healthy diet which emphasizes a variety of foods will help you consume the right amount of protein for your individual needs.