Each food has its own set of unique health and nutritional benefits. However, some foods can have powerful health benefits when combined with others! So let us take a look at these healthy food combos that you certainly must try!
Poha & Sprouts
Poha is often referred to as one of the healthiest breakfast options. It is gluten-free, wholesome and rich in carbohydrates and iron. However, this healthy breakfast food can be made even more healthy with the addition of some yummy and healthy sprouts! Sprouts are rich in essential vitamins and fatty acid nutrients which can help alkalize the body and protect it from serious diseases, such as cancer.
Milk & Nuts
Loaded with calcium, protein & potassium, milk is an essential food item with a load of wonderful health benefits. Nuts, on the other hand, are loaded with minerals and omega 3 fatty acids which promote hair growth and reduce one’s risk of heart disease. Combine these two power-packed foods and use it as a replenishing post-workout drink or a wholesome evening time snack!
Turmeric & Black Pepper
Turmeric is known to have anti-cancer and anti-inflammatory properties while black pepper on the other hand can improve blood sugar levels and lower cholesterol naturally! When combined these two powerful spices can have a cleansing effect on your body and enhance curcumin’s bioavailability which in turn helps prevent heart disease and fights off arthritis and depression.
Sunflower Seeds & Fruit
Sunflower seeds are a powerhouse of vitamins & minerals. Regular consumption of these little seeds can help keep a check on your blood sugar levels & boost heart health!However, while sunflower seeds are convenient to munch on they should not be consumed in excess as this may lead to unwanted weight gain. Consume a combination of sunflowers seeds along with fruits such as apples, bananas or even kiwi as an evening snack or mid-morning meal to enjoy the health benefits these super seeds have to offer!
Peanut Butter & Whole Wheat Bread
Wheat and peanuts are both great sources of amino acids, which are known to increase muscle growth and decrease muscle soreness, making it a perfect post-workout snack. So snack on a whole wheat and peanut butter sandwich after a tiring workout or during your team time to enjoy the health benefits of this yummy food combo.
Cynical though it sounds, anything that seems too good to be true– probably is. Does that mean frozen yogurt is going to completely wreck your weight-loss plans? Not quite. Let’s look at the sweet and not-so-sweet side of your friendly cup of fro-yo.
What distinguishes frozen yogurt from ice-cream is essentially fat content. A standard 100 gm serving of vanilla ice cream usually contains 11-15 gm milk fat from the addition of whole cream (approx. 10-16% of your daily value). Frozen yogurt is made from cultured milk and the same size serving of basic vanilla yogurt contains roughly half the amount of milk fat. The ice cream also serves up nearly 9 gm saturated fat as opposed to the 4-gm delivered by frozen yogurt. The low fat or non-fat varieties would contain even less. Frozen yogurt and ice cream contain almost the same amount of milk protein (about 3-4 gm per 100 gm serving).
That sounds fantastic, right? It certainly does. What most frozen yogurt manufacturers skim over, however, is the sugar content.
A serving of frozen yogurt is usually higher in carbohydrates from sugar than a serving of ice-cream. While a 100-gm serving of vanilla ice cream usually contains 15-17 gm sugar, a 100-gm serving of frozen yogurt contains around 20-30 gm sugar. Excess carbs are stored as fat again. This excess sugar also creates a feeling of satiety for a shorter period. As sugar releases more insulin, it creates an insulin spike which drops down as fast, leaving you with the desire of having more. Thus, affecting the hunger signals and leading to more calorie intake.
This sugar content effectively translates into calories. So, if you’re watching your daily calorie intake, bear in mind that a regular serving of basic non-fat yogurt without any toppings is approximately 120 calories. That means the fancier you make your dessert, the more calories you add. Go easy on sugary flavors like birthday cake or New York cheesecake and try sticking to basic ones like vanilla, dark chocolate, or natural fruit. Following the same principle, reconsider toppings liked crushed candy bars, brownie bits, marshmallows, candied fruit, chocolate fudge sauce, etc. Instead, get a helping of fresh fruit (not preserved), and maybe some chopped almonds to increase the fiber, vitamin, and mineral quotient.
While the occasional serving of frozen yogurt is certainly healthier than ice cream, natural yogurt is still a better deal. Frozen yogurt does not contain the probiotics in natural yogurt that help boost immunity and are good for digestion because most of these probiotics do not survive the extreme temperatures frozen yogurt is stored at. Whizz some unsweetened yogurt, fresh fruit, and ice in a blender for a more nutritious and healthier smoothie.
You don’t have to skip frozen yogurt altogether if you’re fond of it. All you need is to moderate frequency, serving size, and choice of flavors and toppings– and you can savor your frozen fix without a guilt trip!
Rains, the enchanting wet smell of mud and the cool breeze can stir up the desire for a hot cup of tea. “Zyada chai peeyoge to kale ho jaoge”, the very next minute we are reminded of these words from grandma and a conflict between craving and aversion begins.
Many of us can only wake up after a hot cup of freshly brewed tea. L- theanine is an amino acid found in tea which relaxes the brain but does not cause drowsiness, a reason enough for the kick one gets after drinking a hot cup of tea, unlike tannin.
EGCG- Epigallocatechin gallate is the most abundant catechin found in tea, a polyphenol that helps reduces allergies. It is also known to have anti vial and anti-inflammatory properties.
Quercetin- a flavonoid, an antioxidant, found in tea again, is known for reducing cholesterol, fighting inflammation, reducing the attack of free radicals and avoiding the release of histamines in the body, thus, preventing the onset of cold, cough, and fatigue.
The Goodness Of Masala Tea
The tangy flavor of tea gets us Indians addicted to the cuppa of masala chai. The spices used in tea are “sattvic” or calming, vitalizing.
Cardamom is known to aid in digestion. Cinnamon increases blood circulation improves vitality and reduces fatigue. Nutmeg is known for years for relieving digestion and sciatica. Black Pepper can help provide relief from symptoms of a chronic cold. Ginger, known to have antihistamine properties is helpful in treating allergies and colds.
However, while consuming this hot brew, one needs to remember that its caffeine content in one cup is around 14-60 mg. If consumed excessively, it can provide a jolt of energy! Also, too much tea can lead to anxiety, restlessness and eventually lead to difficulty in sleeping. It is also noted that one can get addicted to this stimulant and an event of unavailability can cause irritability in a person.
Consuming more can also disrupt your goal to lose weight, as the milk consumption can go up more than the required portion for the day. Hence, it’s wise to restrict this garam pyali to not more than 2-3 cups a day.
About Pooja Bhargava
Pooja Bhargava is an ACSM (American Council of Sports Medicine) and IIFA (Indian Institute of Fitness Administration) certified Personal Trainer, Nutrition Consultant, and Physical Fitness, expert. She has helped numerous people manage their health issues and meet weight loss and health goals.
Click here if you want to book an appointment with Pooja Bhargava!
Your gut health is extremely important because it directly impacts your health & weight. Here are 4 important spices you should add to your diet to help keep your gut healthy & functioning well!
Ginger contains compounds which are known to relieve gastrointestinal irritations. This spice helps reduce intestinal contractions by relaxing the intestinal muscles and allowing the digested food to pass through more easily. It is also known to help reduce cramping of the stomach and bowels and may even act as a home remedy for menstrual cramps.
Cardamom pods contain a compound known as limonene. It is known to dissolve cholesterol-containing gallstones, as well as relieve heartburn and gastroesophageal reflux (GERD). Add cardamom to your food dishes to enhance flavor and enjoy an array of health benefits!
Fennel seeds are an extremely rich source of dietary fiber. Consuming fennel seeds help to increase the bulk of the food you eat as it goes through your digestive system. This, in turn, helps prevent constipation problem and also protects your colon.
Coriander seeds are known to have carminative properties, which act as a treatment for gas problems. Consuming these seeds can help soothe intestinal spasms that lead to diarrhea. Thus, consuming these seeds may be extremely helpful to individuals suffering from irritable bowel syndrome (IBS).
Want your kid to excel in their examinations? Then add these amazing brain-boosting foods to their daily diet to help boost brain & memory power naturally!
Berries are sweet, juicy and loaded with powerful vitamins that protect the brain from oxidative stress and age-related disorders such as dementia and Alzheimer’s disease. Amla is also known as Indian Gooseberry nourishes the brain and improves mental functioning. Other berries such as strawberries and raspberries are rich in anti-oxidants which fight off free radicle and protect against memory loss and other disorders. Give your kid a handful of berries to chomp on as an evening snack.
Avocados are a great source of Omega-3 fatty acids which help maintain function in areas of the brain which are responsible for regulating mood and emotion. Consuming avocados help increase the level of ‘feel-good’ chemicals in the brain. They also help you feel full for longer, help the body absorb nutrients more efficiently and naturally lower cholesterol levels.
Dark leafy green vegetables are loaded with memory-boosting vitamins and minerals such as folate, vitamin B and vitamin K. A regular consumption of spinach can help reduce symptoms of depression naturally. Spinach is also rich in iron and low in calories and rich in iron, making it a great food for growing children!
While almonds are generally known to help improve memory skills, they are also a superfood when it comes to improving overall brain function. In addition to vitamin F, fiber, and, folate, these crunchy nuts are high in phytochemicals which help the brain combat inflammation. We recommend feeding your children 2-3 soaked and peeled almonds at least twice a day.
Broccoli is rich in two crucial nutrients, vitamin K and Choline, which help boost brain function. Vitamin K helps strengthen cognitive abilities and Choline is known to improve memory function. Daily consumption of broccoli has been known to improve memory power and quickens up the body’s ability to health cuts and wounds much faster. Add boiled or sautéed broccoli to your children’s soups or favourite dishes to get them to load up on this superfood.
Bananas are often referred to as brain food. It is rich in potassium and magnesium which gives the brain energy, which in turn increases one’s ability to pay attention to things and stay focused. This fruit is also high in potassium, which keeps the heart beating regularly and reduces the effect of sodium on blood pressure levels.
These foods do not only help boost brain power but also come with numerous health benefits of their own. So help your child excel in their examinations by adding these healthy, nutritious and essential superfoods to their daily diet.
Stress has become a part and parcel of our daily lives. Whether it is meeting deadlines, commuting to work daily or simply carrying out one’s daily chores, all these activities come with their fair share of stress.
Cheese, cheese, cheese! This yellow, gooey food goes great with food dishes, wine and can even be enjoyed plain. This wonder food is a great source of calcium and protein and is known to have anti-cancer properties. However, at the same time cheese is also known to be high in calories and if eaten in excess, can contribute to weight gain.
What you eat and what you avoid can play a crucial role in helping you lose weight. Sometimes innocent-looking foods can be packed with hidden calories and unhealthy fats. So if you are trying to lose weight you need to make these healthy food swaps right away!
Mid-day meal cravings sabotaging your weight loss efforts? Well, we all like something to munch on something while we sip on our evening cup of tea or coffee. But while that yummy vada pav or sandwich may satisfy your mid-day meal cravings, they are also adding to that bulging belly!