8 Anti Aging Foods to Stay Young!

Content Source : https://wellbeingnutrition.com/blogs/listing/8-anti-aging-foods-to-stay-young

The diet that we take reflects on our skin. When you overeat fried food or junk food, it shows up on your skin in the form of acne, pimples, and paleness. On the other hand, anti-aging foods or a diet rich in antioxidants, water, healthy fats, and other essential nutrients makes your skin glow, stay firm, and replenish.

One may think that the moisturizers, creams, masks, and lotions cover-up for the healthy nutrients that keep your skin up to speed and radiant, but that rarely works in the long run. What you need is a proper anti-aging diet. In this article, we look at the various foods, vegetables, and fruits that can help with your fine lines and complexion – in other words; we discuss a healthy anti-aging diet.

Anti Aging Foods

You can add many foods to your anti-aging diet; they include avocados, nuts, spinach, papaya, and more – discussed in detail below!

Papaya

Papaya is a fruit rich in various vitamins, minerals, and antioxidants that can improve skin firmness and reduce the appearance of wrinkles and fine lines. Papaya is a good source of vitamin A, C, E, K, calcium, magnesium, and potassium. All these nutrients help in fighting radical damage in the body and delay the signs of aging.

Papain, an enzyme found in papaya, provides additional benefits for the skin by acting as an anti-inflammatory agent in the body. It also helps your skin exfoliate and shed those dead skin cells. This is how papaya can help your skin look youthful and supple.

You can try adding papaya to a smoothie, shake, or salad for breakfast or an evening snack.

Anti Aging Foods - Papaya

Watercress

Watercress is a nutrient-dense and hydrating leaf that is an excellent source of potassium, calcium, vitamin A, C, K, B-complex, phosphorus, and manganese. It acts as an antiseptic agent and enhances the oxygen levels in your skin. This is how watercress helps reduce fine lines and wrinkles, among other things. You can add watercress to your salad for overall improved skin health.

Anti Aging Foods - Watercress

Red Bell Pepper

Red bell peppers are the best anti-aging foods, as they are full of antioxidants that prevent our skin from aging. These peppers also contain vitamin C, which is essential for collagen production. Carotenoids in these peppers also have an anti-inflammatory effect on the skin and protect it from sun damage and other environmental toxins. You can have bell peppers with hummus, salad, or stir fry them.

Anti Aging Foods - Red Bell Pepper

Blueberries

Rich in vitamin A and C and various antioxidants such as anthocyanin, blueberries protect your skin from age-related damage – or skin damage caused by stress, toxins, or the sun. It has anti-inflammatory and collagen production properties in it. You can add blueberries to your salad, smoothies, and fruit bowls to add a flavorful, healthy punch to your anti-aging diet plan.

Anti Aging Foods - Blueberries

Broccoli

Broccoli is one the most nutrient-dense vegetables out there – with vitamin C, K, fiber, folate, calcium, and various antioxidants. It has incredible anti-inflammatory and anti-aging properties. Vitamin C in broccoli also promotes collagen production in the body, thereby improving skin elasticity and strength. You can have broccoli stir-fried in pasta, salad, and fried rice, among other things.

Anti Aging Foods - Broccoli

Nuts

Nuts, especially almonds, are a rich source of vitamin E, which is essential for skin repair and moisture. They protect our skin from UV rays and also provide it with anti-inflammatory properties.

Nuts can help improve the cell membranes, prevent sun damage, and give your skin a beautiful and healthy glow. You can have them raw or add them to smoothies, yogurts, and salads.

Anti Aging Foods - Nuts

Spinach

We all know how spinach is one of the healthiest greens out there – even Popeye had it when he needed energy! With its unique antioxidant properties and a nutrient-rich profile containing vitamin A, C, E, K, magnesium, and lutein, spinach enhances collagen production and ensures skin firmness. The vitamin A in these leafy greens also promotes hair health and reduces signs of inflammation in the cells. On top of it, spinach is rich in water content, so it also keeps your skin and you both hydrated!

You can make a smoothie or salad out of spinach. Not just that, but in Indian cuisine, it is also used in making flatbread (chapati) and stews.

Anti Aging Foods - Spinach

Avocado

Avocados have excellent anti-inflammatory properties that can help promote skin health and prevent signs of aging. Rich in vitamin C, E, and A, avocados promote new skin cells, thereby resulting in gorgeous and glowing skin. The carotenoids in avocados can also protect against skin cancers and UV rays damage. You can add avocados to your toasts, salads, smoothies, and more.

Anti Aging Foods - Avocado

These anti-aging foods can help your skin look young, firm, and glowing at all times. If you find it challenging to implement these foods into your anti-aging diet, you can also try out WBN’s Daily Greens – it contains a rejuvenating combination of 39+ natural foods that can provide your body with all the nutrients that you need.

Top 5 lifestyle changes to improve your cholesterol

Content Source: https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935

High cholesterol increases your risk of heart disease and heart attacks. Medications can help improve your cholesterol. But if you’d rather first make lifestyle changes to improve your cholesterol, try these five healthy changes.

If you already take medications, these changes can improve their cholesterol-lowering effect.

1. Eat heart-healthy foods

A few changes in your diet can reduce cholesterol and improve your heart health:

  • Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol — the “bad” cholesterol.
  • Eliminate trans fats. Trans fats, sometimes listed on food labels as “partially hydrogenated vegetable oil,” are often used in margarines and store-bought cookies, crackers and cakes. Trans fats raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.
  • Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don’t affect LDL cholesterol. But they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts and flaxseeds.
  • Increase soluble fiber. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears.
  • Add whey protein. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL cholesterol and total cholesterol as well as blood pressure.

2. Exercise on most days of the week and increase your physical activity

Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol. With your doctor’s OK, work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week.

Adding physical activity, even in short intervals several times a day, can help you begin to lose weight. Consider:

  • Taking a brisk daily walk during your lunch hour
  • Riding your bike to work
  • Playing a favorite sport

To stay motivated, consider finding an exercise buddy or joining an exercise group.

3. Quit smoking

Quitting smoking improves your HDL cholesterol level. The benefits occur quickly:

  • Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike
  • Within three months of quitting, your blood circulation and lung function begin to improve
  • Within a year of quitting, your risk of heart disease is half that of a smoker

4. Lose weight

Carrying even a few extra pounds contributes to high cholesterol. Small changes add up. If you drink sugary beverages, switch to tap water. Snack on air-popped popcorn or pretzels — but keep track of the calories. If you crave something sweet, try sherbet or candies with little or no fat, such as jelly beans.

Look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator or parking farther from your office. Take walks during breaks at work. Try to increase standing activities, such as cooking or doing yardwork.

5. Drink alcohol only in moderation

Moderate use of alcohol has been linked with higher levels of HDL cholesterol — but the benefits aren’t strong enough to recommend alcohol for anyone who doesn’t already drink.

If you drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger.

Too much alcohol can lead to serious health problems, including high blood pressure, heart failure and strokes.

If lifestyle changes aren’t enough …

Sometimes healthy lifestyle changes aren’t enough to lower cholesterol levels. If your doctor recommends medication to help lower your cholesterol, take it as prescribed while continuing your lifestyle changes. Lifestyle changes can help you keep your medication dose low.

Suffering From Kidney Diseases? 5 Super-Foods That You Must Include In Your Diet

Source from: https://www.india.com/health/kidney-suffering-from-kidney-diseases-5-super-foods-that-you-must-include-in-your-diet-5489676/

Consuming a low protein diet, limiting salt intake, reducing phosphorus-rich foods, and choosing potassium-low foods are some of the dietary changes recommended for people with kidney disease. Here are 5 Super Foods That Can Help Your Kidneys Repair Faster.

Healthy kidneys are essential for removing wastes produced by the food you eat. They are in charge of eliminating ammonia, protein waste, and minerals such as sodium, potassium, and phosphorus. If you have kidney disease and require regular dialysis for blood purification, you should be extra cautious about what you eat. Consuming a low protein diet, limiting salt intake, reducing phosphorus-rich foods, and choosing potassium-low foods are some of the dietary changes recommended for people with kidney disease. here are 5 superfoods you should eat if you have kidney disease.

5 Foods That Can Help Your Kidneys Repair Faster:

Onions: Onions are a healthy food for people who have high creatinine levels and poor kidney function. They contain a substance known as prostaglandin, which naturally reduces blood viscosity and aids in the reduction of high blood pressure, thereby slowing the progression of kidney disease. 

Egg Whites: Egg whites are a high-quality, kidney-friendly source of protein. Furthermore, they are an excellent choice for dialysis patients who have higher protein requirements but must limit phosphorus.

Garlic: People with kidney problems should limit their sodium intake, which includes added salt. Garlic is a delicious salt substitute that adds flavor to meals while also providing nutritional benefits.

Carrots or Raw Carrots: Hypertension is a major risk factor for kidney disease and kidney failure. People with chronic kidney disease should consume foods that help in blood pressure regulation. Carrot is one such food that works wonders for lowering blood pressure. It not only treats high blood pressure but also helps control diabetes, which can lead to kidney disease.

Olive Oil: Olive oil is a healthy fat source that is also phosphorus-free, making it an excellent choice for people with kidney disease. So, instead of adding any other oil while cooking food, add olive oil. It is healthy, nutrious and beneficial for people suffering from kidney diseases.

Importance of Salt for Tasty Food & Good Health

Source From : https://www.doconline.com/blog/importance-of-salt-for-tasty-food-good-health

“A proverb is to speech as salt is to food” – goes the adage!

Imagine the sight of a hot dish served at the table, the waft of its aroma tantalizing your senses. You take a teaspoon of it, taste it and then realize something is missing. No sooner than you have figured it out, you dash for the salt!

But wait! Have you considered that while you may want your food to be tasty, you are also putting your health at risk by consuming salt in excess over a period of time?

Salt, primarily consists of 60% chloride and 40% sodium, though mostly it is referred to as sodium only. It’s a very important ingredient in the food that enhances taste and has a direct impact on the health and well-being. Hence, the salt intake should be in correct balance for good health.

Why is Sodium Essential?

Sodium is primarily involved in the maintenance of water balance and equilibrium. It also plays an important role in electro-physiological functions of the cell.

Sodium is rapidly absorbed from the gastrointestinal tract and a positive balance is achieved on intakes just above minimal requirements. Sodium requirements depend on the losses through urine, faeces and sweat. The sweat loss varies according to climatic conditions. High ambient temperatures and vigorous physical exercise increase sodium loss through sweat.

Eating salt more than the recommended amount raises the amount of sodium in your bloodstream. As a result, it wrecks the delicate balance by reducing the ability of your kidneys to remove water from your body.

The result is higher blood pressure due to the extra fluid and extra strain on the delicate blood vessels and heart. It may also eventually lead to a heart attack.

So, how much of salt is too much?

WHO recommends a daily intake of 5 gm of salt. However, Indians consume way beyond the recommended values. The average daily salt intake of the Indian population is approximately 11gm of salt.

1500 mg of sodium amounts to 0.75 teaspoons or 3.75 grams of salt per day, while 2300 mg amounts to 1 teaspoon or 6 grams of salt per day. Most people today are eating much more than that. The average intake of sodium is about 3400 mg and most of it comes from processed foods.

The southern and eastern states of the country predominantly have more salt in their meals. The urban population has it even more in the form of packaged foods, chutneys and pickles. Salt is used as preservatives in most of the edible items.

The different types of salt

There are various types of salts available in the market like Gray sea salt, Himalayan pink salt, smoked salt, and Hawaiian salt etc. Some make health claims asserting that they are purer or that they contain other minerals that are good for health. The truth is, though the taste and aesthetic appearance may be different, our blood pressure can’t tell the difference. The same holds true for seasoned salts, like onion salt or celery salt.

The Various Sources of Salt in our Diet

Raw salt is an important component used during cooking in every household. In addition to salt which is added in our food, there are other sources from where we obtain salt. These are:

Processed food: These consist of bread, pizza, cheese, soups, fast-food, pastas and more.

Natural sources: All vegetables, dairy products, meat and different varieties of fish.

Many condiments: Soy sauce, ketchups, pickles and more

In other forms: Baking soda, baking powder

How does one reduce the Salt-Intake?

A balanced salt intake can be attained by observing the following:

  • Restrict the intake of added salt right from an early age
  • Develop a taste for foods/diets that are low in salt.
  • Restrict intake of preserved and processed foods such as papads, pickles, sauces, less of ketch-up, salted biscuits, chips, cheese and salted fish.
  • Eat plenty of vegetables and fruits. They are good sources of potassium.
  • Always use iron fortified iodized salt (double fortified salt).
  • Go for low sodium-labelled products.
  • No need to add additional salt on top of salads.
  • Don’t be misled by various types of salts in the market that are labelled as ‘good for health’.
  • It takes 21 days to form a habit. By having low salt diet for 21 days, you get to train your taste buds and thus reduce the salt intake.

Too much of anything is good for nothing. Likewise, while salt is essential for any cooking and also for the enhancement of taste, it should be used in moderation so that you can enjoy a healthy and hearty life! If you happen to suffer from hypertension you can simply ask a doctor online and get the correct advice regarding salt intake for your diet.

The Biryani Pilgrimage

Content source : http://www.padhaaro.com/blog/the-biryani-pilgrimage/

A world renowned dish, the Nawab of the Dishes is the Biryani. The aroma of the Basmati rice, steamed with authentic Indian spices, chunky pieces of Ghosht, Murgh, Fish or Soya is like Rambha of the culinary world. Initially introduced by the Hyderabadi Nizams, its taste was said to be so divine that it was presented as a reward to the soldiers, to those who would fight, win and were lucky enough to witness another sunset.
Each city has its own way of trademarking its Biryani, mostly varying on the method of cooking, that being the Pukka style and the Kutchi style. While in the pukka method layers of meat and rice are cooked together, in the kutchi style they are cooked separately and then later mixed together.

Whatever said and done, this King of food does a great job of satisfying its subjects and is therefore known for its prosperity. Hence, the battle still rages on, not on physical grounds but as to which Indian city plays host to the most luxurious Biriyani.

HYDERABAD

The bustling city, the land of pearls, Hyderabad, home to the Iconic Charminar, the heart burning Gongura chutney, is also credited with the greatest invention in the world in the field of culinary sciences, the one invention, that brought souls to their knees, and still does, and will do for generations to come, the sumptuous Chicken Biriyani.

The Chicken is marinated in a concoction of spices and curd, topped with dry spices like cardamom and cloves, then layered with Basmati rice (or Biriyani rice), topped with sauteed onions and garnishing, and a generous pour of biriyani masala, and is then layered with rice again.

Primarily a Muslim dish, its essence has lured people from every aspect of the social structure, breaking barriers, and developing a bond that is as firm as an anchor to the ground.

LUCKNOW

Once the proud capital of Awadh, then one that of the Delhi Sultanate, later the British Empire and now, the quaint capital of the state of Uttar Pradesh. A quaint city, once ruled by both the Hindu and the Muslim rulers, its mix of influence is magnificent to experience. The structures that stand today amidst the roaring metropolitan, is a great reminder of the wonders of history, long forgotten. One does not simply tour the city and browse around for fabrics, poetry, and utensils without having to taste its magnificent Awadhi cuisine, the all time favorite being, Lucknowi Dum Biriyani. 

Its recipe has been passed down to the family’s heir, from generations. Its pride is in its method of cooking and its satisfaction lies in witnessing the happiness of the public.
Cooked by the Kachchi style, the mutton/chicken is sauteed with wholesome Ghee (clarified butter) and Indian spices until cooked. The meat is then layered with cooked rice, one on top of the other, and cooked together, with a covering enclosing the vessel. This is known as the Dum Biriyani.

DINDUGAL

A land besieged by many a ruler, today stands as a symbol of unity and pride. The rock fort taking center piece, Dindugal is an agricultural district of the state of Tamil Nadu. Its market place is a wonder to witness, its architectural marvels, marvelous to gaze at and its biriyani, absolutely divine to engulf.
The Dindigul Thalapakatti Biriyani is one that is famous throughout the state. Its quality, unmatched by any.
Cooked in a South Indian style using, coconut milk and sauteed onions as garnish, as well for marination the method followed here is also of the kachchi style.
One thing that makes the dish more sought out for, and famous, is the Aattu Kaal Paaya. The aattu kaal paaya is a gravy, made using ghosht, and its broth. Its taste is most divine and wonderfully spicy.

KOLKATA

Kolkata is a city which is a true example of the saying Unity in diversity, for one can find just any kind of person, food, culture, language or art here. The land of chivalry, we end our pilgrimage at this last site.

The throne and pride of the erstwhile British Empire, Kolkata is a city, that one is, for sure, not to miss. The food, influenced by various cultures, such as the Chinese, Mughlai, Bengali, Hindu, Islamic, Western and so on, is the pride of this cosmopolitan city. It’s filled with the memoirs of old poetry, the scent of freedom in the air, and the ambience of pure joy and acceptance. Wallowing in the happiness that the city provides, one is tempted to try the local cuisine, in this case, yes – you guesses it, the Calcutta Biriyani.

The Calcutta Biriyani, fills our stomach to our heart’s content. Surprisingly, the specialty of the Calcutta Biriyani is its simplicity. There is no special ingredients, no special method that it has to follow. The joy of eating a bowl full of biriyani, on a cold evening, gazing into the sunset of kolkata, reminiscing in the beautiful poems by Tagore, is one that is positively hard to beat, and the feeling of absolute content of gushing down that hot plate of biriyani with a Roshgulla is an experience that one can never miss.

Travel to these historic cities, experience their culture and cuisine, and let us know which according to you is the best city to have a hot, steaming plate of sumptuous Biryani.

Are you looking for Amazing Things-to-do in India?

  • Discover local tours and experiences with Padhaaro
  • Connect with interesting Padhaaro locals

World Kebab Day

Content Source : https://www.daysoftheyear.com/days/kebab-day/

There is something special about a kebab, that combination of meat and vegetables skewered on a bamboo spear roasted over coals. The smoky flavor, the fantastic array of seasonings, or just the combination of the carnivore’s favorite treat and the herbivore’s secret vice makes it a place where we all can meet.

World Kebab Day celebrates this delicious barbecue favorite and its origins, and of course, gives us an excuse to eat all the kebab we want!

Learn about World Kebab Day

World Kebab Day has been created so that we can celebrate this incredible meal! No matter whether you like to have a doner kebab after you have been clubbing with your friends or you are a fan of the shish kebab and often make them yourself, this is a day to celebrate.

There is only one thing that can be on the menu this evening! If you’re a vegetarian, fear not! You can easily make a vegetarian kebab. A lot of people have substituted the traditional meat with different ingredients, such as tofu, cheese, and vegetables over the years.

History of World Kebab Day

Kebabs have a long and august history, starting in the Middle East where initially they were simply grilled meat heavily seasoned. There are two particular varieties which those of us in the West are particularly familiar, being shish kebab and doner kebab.

Shish kebab is far and away the more commonly known term and refers to a variety that is popular in Asia. Most commonly made of lamb or beef, it has also been known to contain swordfish or chicken. While we usually see these dishes prepared with the vegetables and meat on the same skewer, they were initially done separately.

The doner kebab, on the other hand, is most commonly known as the source of the meat for gyros. Essentially it’s layers of meat stacked into an inverted cone and slowly roasted by turning next to a vertical cooking element. The outer layer is slowly sliced as it cooks and served, most commonly in a pita as the famous gyro. This isn’t the only thing a doner kebab is used for, but if the others top the gyro… we’d like to try them.

Other varieties you might find are Kebab Kenjeh, Kebab Halabi, Burrah, Kalmi, and Galouti, just to name a few!

How To Celebrate World Kebab Day

The easiest (and tastiest!) way to celebrate World Kebab Day is to go out and sample the delicious flavors that can only be found in the best of kebabs. You can also organize a barbecue at your home and have your friends bring all their favorite kind of kebabs and serve them up fresh!

These days people are putting everything on kebabs, from chicken and vegetables to pieces of pineapple. Anything you can imagine can be put on a kebab and prepared with rich flavorful seasonings over smoky coals. World Kebab Day encourages you to be creative and bring out the best in your kebabs, and let your skewers become vehicles for culinary deliciousness.

If you are someone who often makes kebabs art home, why not look for ways to take your creation to the next level? One thing we would recommend is dry aging the beef. Dry aging your beef is an amazing way to enhance the taste and quality. This is because dry aging can help to get rid of the moisture from the muscle of the meat. Doing so gives the beef a stronger taste.

In addition, the beef’s enzymes begin to weaken the connective tissue. Your beef will be very tender after the dry aging process. There are certain cuts of beef that you can dry age at your own home. However, you have to make sure that your refrigerator can maintain a temperature that is below 40 degrees Fahrenheit. It is a good idea to find boneless beef rib roast or prime lean roast.

Before you can dry age the beef, you will need to wash it. After it is clean, use a clean towel to pat it dry. You will have to pat the meat dry repeatedly throughout this process in order to get rid of any extra moisture. After the cut is dry, you will need to wrap the beef in cheesecloth. Place a rack on a sheet pan. Place the beef on the rack before transferring everything to the refrigerator.

On the next day, you will need to take the cheesecloth off the beef temporarily. Use a clean towel to remove any extra moisture. Once this has been done, wrap the beef in the same cheesecloth that you have been using and put it back in the refrigerator. Doing this each day gives you the chance to keep the cheesecloth from becoming attached to the beef cut.

You should repeat this process every day until the beef is ready for consumption. You must cook or freeze the beef within seven days of starting the dry age process. Most people dry age their beef for as little as three days and as much as seven days. If you want a stronger flavour, you should leave the beef in the refrigerator for seven days.

Remember that it is important for you to use the same cheesecloth. In addition, you might want to place a box of baking soda near the meat. This helps you ensure that your meat will not absorb any foul odours. After the dry age process, you will need to use a knife to cut off the edges of the beef that might be hard. Dry aging will often cause the outer edges of the beef cut to harden.

Cooking Tips

General Tips

  • Before making any food item, read the recipe carefully and keep all ingredients ready. Chop or slice vegetables if required. Measure the amount of liquid ingredients (like any sauce, milk, ketch up, oil, etc) and transfer them into small individual bowls. Prepare the paste or puree if required.
  • Peel and cut onion into two halves and soak in a bowl of water for 15 minutes before chopping them. This will save you from burning eyes and runny tears.
  • To keep each rice grain separate after cooking and to retain its white color, wash rice 4-5 times in water and add 2-3 drops of lemon juice while cooking.
  • Do not throw away the nutritious leftover water into which vegetables were boiled. Use it to make dough of paratha or chapati or for making gravies.
  • To make French fries crisp, first deep-fry them until half done and then store in a container or cover with a plastic wrap and place in freezer section of refrigerator for 4-5 hours. Deep-fry again just before serving.
  • To make chapatis and rotis soft, always bind smooth and soft dough and let it rest for at least 20-30 minutes before making them.
  • To peel the almonds easily, soak them in hot water for 10-15 minutes before starting to peel the skin.
  • To make your daily breakfast parathas more healthy and nutritious, add either crushed sweet corn, pureed spinach, grated radish, grated cabbage, fenugreek leaves or boiled and mashed vegetables while preparing the dough.

Curry Related Tips

  • To give extra richness to Indian curry, use cashew nut paste, milk or poppy seed paste as base for gravy.
  • To prevent diced eggplant (brinjal) and potato from turning brown, put them in a bowl of water.
  • If your curry or dal has become salty by mistake then do not throw it away. Just add peeled and diced half-raw potato in it and boil for 5 minutes and discard the potato. Potato absorbs the extra salt.
  • Peel and cut onion into two halves and soak in a bowl of water for 15 minutes before chopping them. This will save you from burning eyes and runny tears.
  • Add a pinch of sugar while boiling or cooking green leafy vegetables to retain their bright green color.
  • To make melt in the mouth paneer curry, soak paneer cubes in hot water for 10 minutes and drain them before using in recipe.
  • To retain the bright green color of spinach after blanching, immediately transfer them into a bowl of ice-cold water.
  • Punjabi curries taste best when you prepare it’s gravy a day before and use it to make a curry. Prepared gravy should be stored in refrigerator to allow flavors of spices mingle together well.

Food Storage Related Tips

  • To keep ginger-garlic paste fresh for long period, mix oil and salt while preparing it and store it in an airtight container in refrigerator.
  • To keep green leafy vegetables fresh for 5 to 7 days, chop them and store in a thick plastic container in refrigerator.
  • To remove the skin of garlic cloves easily, rub them with little amount of oil and dry them in sun for 20-30 minutes before peeling.
  • To keep green chillies fresh for long period, remove and discard its stem before storing in refrigerator.
  • Put 3-4 cloves in sugar tin (container) to keep ants away.

content source :https://foodviva.com/cooking-tips/

Health benefits of Black Pepper Water: Helps in weight loss, improves skin texture and many more

Content Source:https://kalingatv.com/miscellany/health-benefits-of-black-pepper-water-helps-in-weight-loss-improves-skin-texture-and-many-more/

Some foods are considerably healthier than others from a nutritional point of view, and healthcare professionals and nutritionists consider certain foods to be extra beneficial, a case in point being black pepper.

It is not only a useful flavouring element but a rich source of minerals and nutrients. Most of everything, it’s easy to incorporate black pepper into your diet. If you are a fitness enthusiast looking to lose weight quickly, then you need to add black pepper to your daily menu.

However, the easiest way of consuming black pepper is to infuse it in drinks.

Other than weight loss, black pepper is highly beneficial in several sectors of one’s health. Read further to know the health benefits of black pepper-infused water.

This black pepper water is an easy-to-make recipe with several health benefits. Plus, being an easily available ingredient in any store or supermarket, it becomes easier to walk towards a healthy life.

Improves Immunity

A strong immune system helps avoid illness, and black pepper is popular for having properties that can boost one’s immunity. Its active compounds have a role in boosting white blood cells, which your body uses to fight off invading bacteria and viruses. Therefore, consuming black pepper-infused drinks can help fight mild illnesses.

Helps in Digestion

If you are one of those who suffer from indigestion very often, black pepper water may give you relief. As it is known to interact with digestive enzymes and fluids that aid digestion, it improves one gut health. It also has a beneficial effect on pancreatic enzymes, which intensifies the whole digestive process.

Promotes Gut Health

Gut problems can affect one’s mood, increase the chances of chronic diseases, affect immune function, and more. Studies have shown, that black pepper can help increase the good bacteria in the gut, which will fight against all possible diseases. Hence, this improves gut health. Nothing easier than consuming black pepper in form of water, as it also helps detoxify the body naturally.

Helps in Weight loss

Black pepper contains piperine, which is a compound that improves digestion and metabolic performance, thus reducing fat accumulation in one’s body. Therefore, adding black pepper tea or lukewarm black pepper-infused water to our daily diet can help in managing obesity.

Rich in Antioxidants

As mentioned earlier, black pepper is rich in piperine, and studies have found that it has antioxidant properties. This compound can help stop the damage caused by the free radicals.

Prevents Dehydration

Lukewarm black pepper water is very much beneficial for intestinal health. It replenishes skin cells and cures dryness hence, one’s skin feels hydrated and rejuvenated. It also keeps the body energized throughout the day.

Cleanses The Body

Warm black pepper water helps detoxify and cleanse the body from within. It secretes more hydrochloric acid in the stomach and improves the health of one’s digestive system. This allows the body to feel more cleansed and glow from within.

Improves Skin Texture

Not only drinking black pepper water but also applying it on the face, can improve the skin texture. If you are one of them who is facing tiny bumps on the skin; take a table spoon of coarse black pepper powder and mix it with a teaspoon of yoghurt. Apply it to the face and gently massage it. Leave it for 15 minutes before washing off with lukewarm water. This will help the skin regain the clear glass skin texture.

On the other hand, drinking a combination of peppercorn and warm water can help the skin cure itself from within.

Steps to make black pepper water:

Boil a few black peppercorns and boil them in one cup of water. When the water changes its colour to look a little concentrated. Off the flame and pour the water into a mug and have it.

The #1 Best Apple Cider Vinegar Habit for Weight Loss, Says Dietitian

Content source: https://www.eatthis.com/best-apple-cider-vinegar-habit-weight-loss/

It’s unexpected that something found at nearly every supermarket can be so versatile with its functionality, but apple cider vinegar can be used in so many different ways—as a preservative, in recipes, to help skin conditions like acne and warts, and even as a natural deodorant. The vinegar, which is made from fermented apple juice, can also help you drop a few pounds through its effect on appetite and gut health when it’s consumed before mealtimes.

The best habit to develop with apple cider vinegar in order to result in weight loss is to drink it before mealtimes, according to Trista Best, RD, a registered dietitian at Balance Once Supplements. Best recommends mixing apple cider vinegar into a beverage, like a glass of water, or just drinking it on its own as a daily habit to help result in weight loss.

“This is the quickest way to get in the benefits of ACV without needing to break down capsules or powders,” Best says.

apple cider vinegar
Shutterstock

That doesn’t mean that you should be pouring yourself an entire glass of vinegar to drink. A Japanese study found that participants who drank between one and two tablespoons of apple cider vinegar every day for three months saw modest weight loss after taking part in the study.

RELATED: I Drank Apple Cider Vinegar for a Month—and the Results Surprised Me

Registered dietitian Elliott Torsney, CPT, RDN, CDE says that the apple cider vinegar habit of drinking it before eating helps to lose weight because studies show that it works as an appetite suppressant, which can help you eat less at mealtimes. Torsney also said to be sure not to drink the mixture with meals, as it won’t be effective in helping your body to lose weight in that case. Instead, make sure to drink it before you eat a meal.

Best also notes that weight loss can occur after drinking apple cider vinegar because of the improved gut health that happens when the vinegar is regularly consumed.

“Apple cider vinegar may help repair or correct many gastrointestinal issues because of the antimicrobial, antiviral, antifungal, and pre and probiotic characteristics it exhibits,” Best says. “Each of these characteristics works together to improve and protect the gut’s health, which can result in effective weight loss efforts and more.”

This is effective because when the body’s gut isn’t working at its best, it can result in a slower metabolism and it can be more difficult to burn calories.

“When the gut isn’t working as efficiently as it should it can slow the body’s ability to digest and absorb nutrients, which can result in a slower metabolism and stalled weight loss,” Best says.

Similarly, when the gut is working effectively it helps to burn calories at a higher pace, and increase weight loss efforts, according to Best.

Keep in mind

While apple cider vinegar can result in weight loss, it won’t do the job alone and won’t serve as a substitute for any healthy life changes. A tablespoon or two of apple cider before meal times must be combined with a healthy diet and regular exercise to maintain any consistent weight loss.

Struggling With Body Odour? 7 Home Remedies to Get Rid of it

Content Source: https://www.india.com/lifestyle/struggling-with-body-odour-7-home-remedies-to-get-rid-of-foul-body-smell-5454865/

The market is flooded with deodorants and perfumes to shield body odour, and many people are only interested in hiding it than paying attention to the real cause. There is an element of shame and embarrassment associated with body odour, and many don’t want to talk about it. It is a misconception that body odour is always a lack of hygiene. There can be several hidden factors that contribute to the foul body smell.Also Read – Summer Skincare: Struggling With Sweat-Induced Acne? 5 Ayurvedic Tips to Prevent it

As summer is a sensitive time, Dr Sanchit Sharma, Founder and Director, Ayouthveda shares some tips to take care of yourself and ditch the foul smell this season. Also Read – 5 Ways to Combat Body Odour While Running

  • Cold showers to beat hot days

Bath regularly and sometimes even twice a day. It is important to keep yourself clean. Cold showers are recommended to activate the body into regulating temperature and produce good hormones that keep you mentally and physically fit. If possible, add a few drops of essential oils like lavender, rosemary, and tea tree to eliminate the reasons for the unwanted foul odour. Also Read – No Time For Bath? Here’s How to Feel Fresh

  • Apply neem paste and raw tomato

One of the major causes of smell is bacterial growth on the skin. A mixture of ground neem leaves can be applied to the skin to keep the smell-causing microbes at bay. Take about 10-15 washed neem leaves and soak them in clean drinking water. Then grind them in a mixer-grinder to achieve a fine paste. Apply this paste on sweaty regions of the body like the armpits and feet for 10 minutes to do away with bad smells. Also, as a substitute, tomato slices or juice can be applied to the armpits and feet to kill surface bacteria, which would result in a reduction of the odour.

Not all food is nutritious when eaten raw. Here are 9 vegetables that are better cooked

Content source : https://theprint.in/health/not-all-food-is-nutritious-when-eaten-raw-here-are-9-vegetables-that-are-better-cooked/1001825/

Raw food diets are a fairly recent trend, including raw veganism—the belief being that the less processed food is, the better. That’s wrong.

aw food diets are a fairly recent trend, including raw veganism. The belief being that the less processed food is, the better. However, not all food is more nutritious when eaten raw. Indeed, some vegetables are actually more nutritious when cooked. Here are nine of them.

1. Asparagus

All living things are made up of cells, and in vegetables, important nutrients are sometimes trapped within these cell walls. When vegetables are cooked, the walls break down, releasing the nutrients that can then be absorbed more easily by the body. Cooking asparagus breaks down its cell walls, making vitamins A, B9, C and E more available to be absorbed.

2. Mushrooms

Mushrooms contain large amounts of the antioxidant ergothioneine, which is released during cooking. Antioxidants help break down “free radicals”, chemicals that can damage our cells, causing illness and ageing.

3. Spinach

Spinach is rich in nutrients, including iron, magnesium, calcium and zinc. However, these nutrients are more readily absorbed when the spinach is cooked. This is because spinach is packed with oxalic acid (a compound found in many plants) that blocks the absorption of iron and calcium. Heating spinach releases the bound calcium, making it more available for the body to absorb.


4. Tomatoes

Cooking, using any method, greatly increases the antioxidant lycopene in tomatoes. Lycopene has been associated with a lower risk of a range of chronic diseases including heart disease and cancer. This increased lycopene amount comes from the heat that helps to break down the thick cell walls, which contain several important nutrients.

Although cooking tomatoes reduces their vitamin C content by 29%, their lycopene content increased by more than 50% within 30 minutes of cooking.

5. Carrots

Cooked carrots contain more beta-carotene than raw carrots, which is a substance called a carotenoid that the body converts into vitamin A. This fat-soluble vitamin supports bone growth, vision and the immune system.

Cooking carrots with the skins on more than doubles their antioxidant power. You should boil carrots whole before slicing as it stops these nutrients from escaping into the cooking water. Avoid frying carrots as this has been found to reduce the amount of carotenoid.

6. Bell peppers

Bell peppers are a great source of immune-system-boosting antioxidants, especially the carotenoids, beta-carotene, beta-cryptoxanthin and lutein. Heat breaks down the cell walls, making the carotenoids easier for your body to absorb. As with tomatoes, vitamin C is lost when peppers are boiled or steamed because the vitamin can leach out into the water. Try roasting them instead.

7. Brassica

Brassica, which include broccoli, cauliflower and brussels sprouts, are high in glucosinolates (sulfur-containing phytochemicals), which the body can convert into a range of cancer-fighting compounds. For these glucosinolates to be converted into cancer-fighting compounds, an enzyme within these vegetables called myrosinase has to be active.

Research has found that steaming these vegetables preserves both the vitamin C and myrosinase and, therefore, the cancer-fighting compounds you can get from them. Chopping broccoli and letting it sit for a minimum of 40 minutes before cooking also allows this myrosinase to activate.

Similarly, sprouts, when cooked produce indole, a compound that may reduce the risk of cancer. Cooking sprouts also causes the glucosinolates to break down into compounds that are known to have cancer-fighting properties.

8. Green beans

Green beans have higher levels of antioxidants when they are baked, microwaved, griddled or even fried as opposed to boiled or pressure cooked.

9. Kale

Kale is healthiest when lightly steamed as it deactivates enzymes that prevent the body from using the iodine it needs for the thyroid, which helps regulate your metabolism.

For all vegetables, higher temperatures, longer cooking times and larger quantities of water cause more nutrients to be lost. Water-soluble vitamins (C and many of the B vitamins) are the most unstable nutrients when it comes to cooking because they leach out of vegetables into the cooking water. So avoid soaking them in water, use the least amount of water when cooking and use other cooking methods, such as steaming or roasting. Also, if you have cooking water left over, use it in soups or gravies as it holds all the leached nutrients.

How To Turn Leftover Rice Into South Indian Appe In Minutes

Content Source: https://food.ndtv.com/food-drinks/indian-cooking-tips-turn-leftover-rice-into-south-indian-appam-in-minutes-recipe-video-inside-2148588

Highlights

  • Appam is a thin, pancake-like south Indian flatbread.
  • You can easily make it at home with leftover rice.
  • Watch this recipe video to make appam easily in your own kitchen.

What pancake is to people living in western countries, appe is to south Indians. Appe is round in shape and is a popular delicacy in south Indian states. A south Indian food lover knows how important appe is as a part of the cuisine. If you also love the flavours of the foods from down south, we are sure you would love appe too. Did you ever try appe in a restaurant and its taste lingered on in your mind for a long time after, and you still sometimes crave for it? Then, we will help you make it easily at home with your leftover rice.

Often times, we make rice in bulk and a part of it is always left unused. Making appe out of it is a great way to utilise rice for your next meal. Bonus – you get a delicious dish too! The recipe video shared by food vlogger Alpa Modi on her YouTube channel ‘Something’s Cooking With Alpa’ demonstrates an easy way of making appe at home.

Blend your leftover rice with water in a mixer-grinder to make rice paste. Add suji (semolina) and some water and let it sit for some time. When you get a fluffed up batter, add onions, capsicum, coriander leaves and some common spices. Pour a tempering of mustard seeds and curry leaves and make appe in an appe pan. It’s that easy!

So, next time you are left with some rice from your last meal, don’t let it go waste. Make this authentic south Indian appe in minutes and enjoy a tantalising evening snack or morning meal.

Relation of yoga and vegetarian habits

Content Source:https://nepalyogahome.com/relation-of-yoga-and-vegetarian-habits/

Are you in a dilemma whether to be vegetarian to practice yoga or not?

Modern yoga learners who effort with the question of eating meat can check out this page to solve their queries. Here, you can understand the relationship between yoga and vegetarian habits.

Have you ever heard to a group of people at a yoga class talking about the healthy food? Well, the food selections that stimulate a lot of yogis be inclined to be a little different compared to normal food followers.

Vegetarian Diet Is better for the Body

The key reason that people choose to practice yoga is for better physical health. Further, than harmonizing the arms and tightening the butt, yoga also plays an essential role to purify the internal organs keeping the digestive system active, enhances blood flow, Build up the immune system, and much more. In fact, a complete vegan diet comes up with lots of health advantages of yogis.

A veggie diet is also essential to decrease the risk of many diseases such that diabetes, cancer, heart disease, hypertension, obesity, and so on.  Foods that we get from plants are usually trouble-free to digest, rich in fiber, vitamin, and antioxidant, and lesser in sugar and calories. Vegan foods are also more expected to perk up your energy level.

On the other hand, taking animal products can obstruct the enhancement to your comfort. Animal-based foods conversely, can make a slow immune system, deplete your energy, and consider you down on the whole.

Yogi’s desire of feeling better choosing a healthy lifestyle. They understand that yoga is the awesome way to attain their desire and veggie diet harmonizes their healthy lifestyle.

Veggie Diet benefits the Mind

We perform yoga for the peaceful mind. The food you eat every day has the perspective to either assist in this procedure or it can have a contradictory consequence and amplify the influence of unhelpful feelings in your mind.

Based on the tradition, the most excellent diet for peaceful mind is called a Sattvic diet, and maybe not amazingly, it is vegetarian. The term Sattvic diet is derived from Sanskrit term Sattva which means clearness and precision. A Sattvic diet, consequently, encloses foods that help you survive a peaceful life with a calm mind. It consists of chiefly fruits, vegetables, nuts, grains and legumes.

Consistent with Ayurveda, the ideal foods are those that are grown-up in synchronization with nature. Consequently, fresh cow milk and fruits are the most Sattvic as they were provided enthusiastically. There are some useful herbs like tulsi, gingko and ashwagandha, saffron.

Vegetarian Diet following the Non-Violent Way

Most of the Yoga values also teach the idea of non-violence. For most of the yogis, this, too, expand to animals. This practice of livelihood mainly focuses on non-violence. It can be a common means to follow a vegetarian diet. It’s not rare for vegetarians to follow non-violence and the link between all living beings to an extent in which they eat foods in their most normal situation via a raw vegetarian diet.

To bottom line,

Maximum yogis consider you become whatever you eat. If you have natural foods from plans rich in dietary value and simply used by the body, the fragile inner balance can stay in check. It is a stability that expands to the mind.

Should You Chew on Tulsi Leaves? Here’s Why It’s Absolutely Harmful to do so

Content source: https://www.india.com/lifestyle/should-you-chew-on-tulsi-leaves-heres-why-its-absolutely-harmful-to-do-so-tulsi-side-effects-5439197/

Tulsi aka Holy Basil is a magical herb that can cure all diseases, it is loaded with multiple health benefits. When consumed every day, it can help in boosting your immunity. But you should NEVER chew on Tulsi leaves, wondering why? Read on.

Tulsi is considered the Golden remedy of Ayurveda and has an array of medicinal benefits to offer. The plant is worshipped in India and can be found in every Indian household. Its leaves, fresh or dried are used in dishes and heal ailments. Known to add a punch of flavour to pasta dishes and sandwiches alike, but you should never chew tulsi as it could lead to some side effects. 

The scientific reason behind not chewing tulsi leaves is that it has mercury which can stain your teeth and can lead to discolouration of your teeth. It’s suggested to gulp it down rather than chewing it. According to Times of India report, Tulsi leaves are acidic in nature and your mouth is alkaline, which can cause your teeth’ enamel to wear off. 

Safer Ways to Consume Tulsi:

  • Tulsi Chai: If you want to have tulsi, then the best and easiest way to consume it is by adding it to your tea. You can simply add tulsi in boiling water and drink by adding more herbs and flavours. Tulsi is beneficial for people suffering from high-blood sugar levels.
  • Tulsi Juice: You can add tulsi leaves in a cup of water and honey, you can consume it after straining it.

Natural Disinfectants: Common Kitchen Ingredients to Get Rid of Bacteria and Germs in Your House

Make sure you clean the surface before disinfecting

Highlights

  • Disinfecting is not same as cleaning
  • Disinfecting helps get rid of bacteria and germs
  • Make sure you clean the surface before disinfecting

While the trend of eating clean is slowly picking up, it is important to ensure that the place you inhabit is also kept clean and free from bacteria. According to a report by University of Rochester, bacteria is capable of spreading anywhere in the kitchen. “Bacteria can spread from one surface to another without you knowing it. If the bacteria get into food, they can cause food-borne illnesses,” as mentioned on the official website. Not just your kitchen but other areas in your home must be cleaned and disinfected too to get rid of harmful bacteria and prevent them from spreading further. While disinfectants are easily available in the market and many people call of professional disinfecting services to get their homes cleaned and disinfected, what is little known is the fact that disinfecting your kitchen space or your house is no rocket science. You can dedicate one of your weekends and take it up as a fun activity involving your family members using some basic kitchen ingredients lurking in your pantry.

Ingredients like lemon, baking soda, vinegar and leftover alcohol can all be put to use to clean some of the dirtiest; hard-to-get rid of stains and kill infecting bacteria. Ahead, easy remedies using these natural ingredients that will be ready in no time and help you disinfect.

Vinegar

Take equal quantities of water and vinegar, mix together and store in a spray bottle. You can also put wipes in the solution and use them as cleaning wipes. Essential oils like tea tree, cinnamon, lemon, orange eucalyptus, lemon and lavender among others can also be added to the mixture to add fragrance.

vinegar

Vinegar

Baking soda

Hot water (4 parts) can be mixed with 1/4 part of vinegar and two tablespoons of baking soda. Use this solution to clean and disinfect your kitchen or house. You can also add few drops of essential oil and juice of a lemon.

Alcohol (preferably vodka)

Mix equal quantities of alcohol with water, mix well. Add drops of essential oil to cut the smell of alcohol. You can also add washing or baking soda to the mix (1/4 part). White vinegar (1/2 cup) can be mixed with equal quantity of alcohol and 1 1/4 cup of water and used as a natural disinfectant.

cleaning 625

Make sure you clean the surface before disinfecting

How to disinfect?

Always remember, disinfecting doesn’t clean the surface. You will have to clean the area and remove all dirt and stains first, begin disinfecting only when you are sure that there are no pollutants, dirt and dust on the surface. Shake the bottle well before spraying on the surface, let the mixture stay on the area for at least 10 minutes. Wipe off with a cloth. In case you are disinfecting multiple areas in your house, ensure using fresh wipes or cloth. Microfibre cloth work well for disinfecting. Essential oils may react with plastic, it is always better to store the disinfectant in glass bottles.

Content Source : https://food.ndtv.com/food-drinks/natural-disinfectants-common-kitchen-ingredients-to-get-rid-of-bacteria-and-germs-in-your-house-1775383

Why a balanced diet is important for your health

Source from – https://www.livescience.com/why-a-balanced-diet-is-important

You may be wondering why a balanced diet is important. The simple answer is eating a healthy, balanced diet is a vital part of maintaining good health and helping you to feel your best. While some groups of people, such as athletes, may require additional support by way of the best protein powders and the best protein bars to fuel muscle growth, the majority of us can get everything we need by ensuring we’re eating a healthy and varied range of foods. 

A balanced diet supplies the fuel your body needs to work effectively. Without balanced nutrition, your body is more prone to illnesses such as heart disease, diabetes, and cancer. Eating a variety of foods and consuming less salt, sugars, and saturated fats are essential to ensure your body functions at its best. 

If your diet isn’t balanced and you consume foods that don’t provide enough nutritional value, your nutrient levels will start to decline. Research has found that 31% of the U.S. population is at risk of at least one vitamin deficiency. There are many dangers of a nutrient deficiency, including digestion problems, anemia, and skin problems. 

In this article, you will learn about what you need for a balanced diet, why a balanced diet is so important, and tips for ensuring you meet your nutritional needs every day.

WHAT IS A BALANCED DIET?

“A balanced diet ideally includes five food groups,” Isabel Maples, registered dietitian, and spokesperson for the Academy of Nutrition and Dietetics told Live Science. “The individual food groups each supply certain groups of nutrients. One group is not more important than the other – each provides key vitamins, minerals, fiber, and calories. But when one food group is eaten less, then it becomes the weakest link in maintaining balance. More focus on it might help bring the diet back into balance.”

The Dietary Guidelines for Americans, set out by the U.S Department of Agriculture (USDA) recommend nutrient-dense foods that provide vitamins, minerals, and other health-promoting components and have no or little added sugars, saturated fat, and sodium.

The core elements that make up a healthy dietary pattern include:

  • Vegetables of all types – dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables.
  • Fruits, especially whole fruit (rather than fruit juices).
  • Grains, at least half of which are whole grain.
  • Dairy, including fat-free or low-fat milk, yogurt, and cheese, and/or lactose-free versions and fortified soy beverages and yogurt as alternatives.
  • Protein foods, including lean meats, poultry, and eggs; seafood; beans, peas, and lentils; and nuts, seeds, and soy products.
  • Oils, including vegetable oils and oils in food, such as seafood and nuts.

Nutritionist Lamorna Hollingsworth says variety is key when it comes to eating fruit and vegetables. “Go for at least five portions of fruit and vegetables a day,” she says. “Fresh, frozen, canned, and dried all count. Eating a diverse range of plant-based foods is great news for our gut health and microbiome which thrives best when we consume a wide variety – aiming for 30+ different plant-based foods a week is a great target.”

The dietary guidelines also advise limiting foods and beverages higher in added sugars, saturated fat, and sodium and limiting alcoholic beverages. The recommended limits are:

  • Added sugars: Less than 10% of your calories per day.
  • Saturated fat: Less than 10% of your calories per day.
  • Sodium: Less than 2,300 milligrams per day (and even less for children younger than age 14).
  • Alcoholic beverages: Adults of legal drinking age can choose not to drink, or to drink in moderation by limiting intake to two drinks or less in a day for men and one drink or less in a day for women when alcohol is consumed. Drinking less is better for health than drinking more.

WHY IS EATING A BALANCED DIET SO IMPORTANT?

The foods we eat have a profound impact on physical and mental health. The scientific connection between food and health is well documented, with substantial evidence showing that following a healthy diet can help people achieve and maintain good health and reduce the risk of chronic diseases.

A balanced diet supplies the nutrients your body needs to work well. Without balanced nutrition, your body is more prone to disease, infection, and fatigue.

According to the Center for Science in the Public Interest, four of the top 10 leading causes of death in the United States – heart disease, cancer, stroke, and type 2 diabetes – are directly linked to diet.

Some evidence suggests a close relationship between diet and mood. In 2016, research published in the journal Appetite found that diets with a high glycemic load may trigger increased symptoms of depression and fatigue. Foods with a high glycemic load include many refined carbohydrates, often found in soft drinks, cakes, white bread, and biscuits. Vegetables, whole fruit, and whole grains have a lower glycemic load.

A healthy diet may help maintain brain health too. A 2015 study published in the journal of Neurology, Psychiatry and Brain Research identified nutrients and foods that protect against cognitive decline and dementia. The researchers found the following beneficial – vitamin D, vitamin C, and vitamin E, omega-3 fatty acids, and fish.

TIPS FOR HAVING A BALANCED DIET EVERYDAY

A healthy diet will combine all the recommended nutrients and food groups mentioned, but you need to balance them too.

The plate method is a handy way to remember how much of each food group to eat. Maples endorses the USDA’s ‘ChooseMyPlate‘ initiative, which recommends:

  • Filling half your plate with fruits and vegetables.
  • Filling just over one quarter with grains.
  • Filling just under one quarter with protein foods.
  • Adding dairy on the side (or a non-dairy replacement).

But individual needs will vary, so the USDA also provides an interactive tool, ‘MyPlate Plan‘, where you can enter your own details to determine your personal needs.

Hollingsworth believes that proper balance comes when you view food on a spectrum, as labeling foods ‘good’ or ‘bad’ may lead to unhealthy restrictive habits. She told LiveScience: “It could be argued that a balanced diet that includes healthy and occasional not-so-healthy foods is more important than aiming for perfection with all our food choices.

“Taking this approach allows individuals to fuel their bodies with healthy options but also provides a positive place for our mental health too. Having this kind of mindset prevents guilt that could be felt upon eating the occasional unhealthy food.”

Science Behind Why Grandma Was Right in Soaking Mangoes Before Eating

Source from – https://www.thebetterindia.com/283979/soaking-mangoes-before-eating-scientific-reasons/

With the arrival of mango season, people are stocking up on their favourite fruit to try out different recipes or gorge on its rich flavour.

But you might have also noticed the common practice of soaking mangoes in water before eating them to rid them of the dirt as well as the chemicals used on crops. This is just one of the reasons.

Here are a few more reasons why it’s best we continue to soak mangoes in water before eating them:ADVERTISEMENT

Alphonso mangoes
Pic Source: Shutterstock

Getting rid of phytic acid:

Phytic acid is one of those nutrients that can be both good and bad for health. Considered an anti-nutrient, phytic acid blocks the absorption of certain minerals like iron, zinc, calcium and other minerals by the body thereby promoting mineral deficiencies.

According to nutritionists, mangoes contain a natural molecule known as phytic acid which is seen in several fruits, vegetables and even nuts. So, when mangoes are soaked in water for a few hours, it helps in removing the excess phytic acid that generates heat in the body.ADVERTISEMENT

mango farm
Representational image/ Image source: Pixabay

Avoiding diseases:

The practice also helps in preventing several skin issues like acne, pimples and also other health issues like headaches, constipation and other gut-related issues. “Soaking fruits in water will get rid of heat principle from them. This process is followed so that they do not cause side effects like diarrhoea and skin problems like acne,” Dr Ashutosh Gautam, an Ayurveda expert, told NDTV Food.

Washing away chemicals:ADVERTISEMENT

The pesticides and insecticides that are used on crops to protect them, are poisonous and can affect the body causing different side effects like respiratory tract irritation, allergic sensitisation, headache, eye and skin irritation, nausea and so on. Also, by soaking, it removes the milky sap on its stem that contains the phytic acid.

Keeping it cool:

mango peel fertilisers

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Mangoes also raise the temperature of the body resulting in the production of thermogenesis. Therefore, soaking mangoes in water for a while would help in reducing their thermogenic property.

Busting fat:

Mangoes have a lot of phytochemicals. Therefore soaking them reduces their concentration, making them act as ‘natural fat busters’.

What is a healthy diet?

Source from -https://www.helpguide.org/articles/healthy-eating/healthy-eating.htm

Eating a healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood.

Healthy eating doesn’t have to be overly complicated. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. The truth is that while some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. The cornerstone of a healthy diet should be to replace processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a huge difference to the way you think, look, and feel.

By using these simple tips, you can cut through the confusion and learn how to create—and stick to—a tasty, varied, and nutritious diet that is as good for your mind as it is for your body.

The fundamentals of healthy eating

While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You don’t need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category.

Protein gives you the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn’t mean you have to eat more animal products—a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs. Learn more »

Fat. Not all fat is the same. While bad fats can wreck your diet and increase your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and emotional health. Including more healthy fat in your diet can help improve your mood, boost your well-being, and even trim your waistline. Learn more »

Fiber. Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can help you stay regular and lower your risk for heart disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight. Learn more »

Calcium. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety, depression, and sleep difficulties. Whatever your age or gender, it’s vital to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job. Learn more »

Carbohydrates are one of your body’s main sources of energy. But most should come from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and refined carbs. Cutting back on white bread, pastries, starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat, especially around your waistline. Learn more »

Making the switch to a healthy diet

Switching to a healthy diet doesn’t have to be an all or nothing proposition. You don’t have to be perfect, you don’t have to completely eliminate foods you enjoy, and you don’t have to change everything all at once—that usually only leads to cheating or giving up on your new eating plan.

A better approach is to make a few small changes at a time. Keeping your goals modest can help you achieve more in the long term without feeling deprived or overwhelmed by a major diet overhaul. Think of planning a healthy diet as a number of small, manageable steps—like adding a salad to your diet once a day. As your small changes become habit, you can continue to add more healthy choices.

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Setting yourself up for success

To set yourself up for success, try to keep things simple. Eating a healthier diet doesn’t have to be complicated. Instead of being overly concerned with counting calories, for example, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients whenever possible.

Prepare more of your own mealsCooking more meals at home can help you take charge of what you’re eating and better monitor exactly what goes into your food. You’ll eat fewer calories and avoid the chemical additives, added sugar, and unhealthy fats of packaged and takeout foods that can leave you feeling tired, bloated, and irritable, and exacerbate symptoms of depression, stress, and anxiety.

Make the right changes. When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives. Replacing dangerous trans fats with healthy fats (such as switching fried chicken for grilled salmon) will make a positive difference to your health. Switching animal fats for refined carbohydrates, though (such as switching your breakfast bacon for a donut), won’t lower your risk for heart disease or improve your mood.

Read the labels. It’s important to be aware of what’s in your food as manufacturers often hide large amounts of sugar or unhealthy fats in packaged food, even food claiming to be healthy.

Focus on how you feel after eating. This will help foster healthy new habits and tastes. The healthier the food you eat, the better you’ll feel after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy.

Drink plenty of water. Water helps flush our systems of waste products and toxins, yet many of us go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Moderation: important to any healthy diet

What is moderation? In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. For many of us, moderation means eating less than we do now. But it doesn’t mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza.

Try not to think of certain foods as “off-limits.” When you ban certain foods, it’s natural to want those foods more, and then feel like a failure if you give in to temptation. Start by reducing portion sizes of unhealthy foods and not eating them as often. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.

Think smaller portions. Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don’t order supersized anything. At home, visual cues can help with portion sizes. Your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. By serving your meals on smaller plates or in bowls, you can trick your brain into thinking it’s a larger portion. If you don’t feel satisfied at the end of a meal, add more leafy greens or round off the meal with fruit.

Take your time. It’s important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly and stop eating before you feel full.

Eat with others whenever possible. Eating alone, especially in front of the TV or computer, often leads to mindless overeating.

Limit snack foods in the home. Be careful about the foods you keep at hand. It’s more challenging to eat in moderation if you have unhealthy snacks and treats at the ready. Instead, surround yourself with healthy choices and when you’re ready to reward yourself with a special treat, go out and get it then.

Control emotional eating. We don’t always eat just to satisfy hunger. Many of us also turn to food to relieve stress or cope with unpleasant emotions such as sadness, loneliness, or boredom. But by learning healthier ways to manage stress and emotions, you can regain control over the food you eat and your feelings.

It’s not just what you eat, but when you eat

Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, while eating small, healthy meals keeps your energy up all day.

Avoid eating late at night. Try to eat dinner earlier and fast for 14-16 hours until breakfast the next morning. Studies suggest that eating only when you’re most active and giving your digestive system a long break each day may help to regulate weight.

Add more fruit and vegetables to your diet

Fruit and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Focus on eating the recommended daily amount of at least five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods. A serving is half a cup of raw fruit or veg or a small apple or banana, for example. Most of us need to double the amount we currently eat.

To increase your intake:

  • Add antioxidant-rich berries to your favorite breakfast cereal
  • Eat a medley of sweet fruit—oranges, mangos, pineapple, grapes—for dessert
  • Swap your usual rice or pasta side dish for a colorful salad
  • Instead of eating processed snack foods, snack on vegetables such as carrots, snow peas, or cherry tomatoes along with a spicy hummus dip or peanut butter

How to make vegetables tasty

While plain salads and steamed veggies can quickly become bland, there are plenty of ways to add taste to your vegetable dishes.

Add color. Not only do brighter, deeper colored vegetables contain higher concentrations of vitamins, minerals and antioxidants, but they can vary the flavor and make meals more visually appealing. Add color using fresh or sundried tomatoes, glazed carrots or beets, roasted red cabbage wedges, yellow squash, or sweet, colorful peppers.

Liven up salad greens. Branch out beyond lettuce. Kale, arugula, spinach, mustard greens, broccoli, and Chinese cabbage are all packed with nutrients. To add flavor to your salad greens, try drizzling with olive oil, adding a spicy dressing, or sprinkling with almond slices, chickpeas, a little bacon, parmesan, or goat cheese.

Satisfy your sweet tooth. Naturally sweet vegetables—such as carrots, beets, sweet potatoes, yams, onions, bell peppers, and squash—add sweetness to your meals and reduce your cravings for added sugar. Add them to soups, stews, or pasta sauces for a satisfying sweet kick.

Cook green beans, broccoli, Brussels sprouts, and asparagus in new ways. Instead of boiling or steaming these healthy sides, try grilling, roasting, or pan frying them with chili flakes, garlic, shallots, mushrooms, or onion. Or marinate in tangy lemon or lime before cooking.