The last few months have been especially stressful, and junk food has been too close at hand, as we work from home.
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Did you know that eating a full bowl of chips means consuming almost 500-600 calories, which is the amount equivalent to a full meal?
More interesting stuff to unearth here, read on!
Consumers are more health-conscious than ever, so some food manufacturers use misleading tricks to convince people to buy highly processed and unhealthy products.
Food labelling regulations are complex, making it harder for consumers to understand them.
Taking a little bit of extra time to read food labels when you’re shopping can have big pay-offs, but it can be hard to make sense of all those numbers. Here’s a quick guide to help you navigate the supermarket and decipher food labels.
1.Never believe the claims on the front of the box.
One of the best tips may be to completely ignore claims on the front of the packaging.
Front labels try to lure you into purchasing products by making health claims. Manufacturers are often dishonest in the way they use these labels. They tend to use health claims that are misleading and in some cases downright false.
What many think are health claims are just marketing pitches and advertisements. And government-approved claims, like “low-fat” and “light,” often don’t tell you the whole story. These products may be high in fat as well as sugar, salt, and/or calories.
Examples include many high-sugar breakfast kinds of cereal like whole-grain Cocoa Puffs. Despite what the label may imply, these products are not healthy.
This makes it hard for consumers to choose healthy options without a thorough inspection of the ingredients list.
“Light” ice cream, for example, may still pack in 4 to 5 grams of fat per serving. And “light” and “regular” varieties of ice cream may not differ much calorically.
Never evaluate a product based on any one item, such as its fat, cholesterol, sugar, carbohydrate, or salt content. Attempting to cash in on the latest diet or nutrition craze, many companies promote their products based on a single item despite other unhealthy aspects.
2. Always read the Nutrition Facts label and the ingredient list.
They contain information that can help you determine how healthy a food is. Crackers, for example, may advertise on the front of the box that they’re “Trans Fat-Free,” but in the ingredient list, you may find fats, like palm oil and coconut oil, that are just as artery-clogging as the trans fats they replaced.
3. Check the serving size & amount of calories per package.
Decades ago, many products were single servings. A bottle of cola was one serving. One small candy bar was one serving. Today, many products are “super-sized” and contain multiple servings.
1. Start with the calories per serving information at the top.
This will tell you the size of a single serving and the total number of servings per container (package).
All too many people think a 20-ounce bottle of soda contains 2.5 servings, at 110 calories each, which means they’re drinking 110 calories. Now, in the real world, who’s going to drink just one serving of that bottle? You’ve got to multiply the 110 calories by the total number of servings, 2.5, to realize that you’re downing a whopping 275 calories.
2. Next, check total calories per serving and container.
Pay attention to the calories per serving and how many calories you’re consuming if you eat the whole package. If you double the servings you eat, you double the calories and nutrients.
A serving of oil spray, for instance, is 0.25 grams. That’s about 120th of an ounce – for less than most people could, or would spray on a pan with even just one squirt.
Don’t get too comfortable with “0”s either.
Because some manufacturers use ridiculously small serving sizes and because the FDA states that manufacturers can “round down” to zero, some products advertised as calorie-free or fat-free are not.
If you eat multiple servings – if, say, you coat an entire skillet with oil spray – you may be tallying up quite a few calories.
4. Check the calories from fat.
Beware of reduced-fat claims
Reduced-fat or low-fat versions of foods aren’t always the healthiest options.
Sometimes manufacturers replace fat with sugar, which isn’t a healthier choice. So read the nutrition information to compare sugar and fat content on the original and the reduced-fat product.
It’s on the Nutrition Facts label. Unfortunately, it doesn’t tell you the “per cent of calories from fat,” which is how all health guidelines direct us to limit fat. You’ve got to do a little math.
Divide the number of calories from fat by the total calories. E.g. If the serving’s 150 calories, 50 of which are fat, your product is 33% calories from fat. If division trips you up, go by grams. Use this easy rule. If a product has 2 grams of fat or less per 100 calories, its fat content per serving, is 20% or less of total calories.
Reduced fat means that a product has 25% less fat than the same regular brand.
Light means that the product has 50% less fat than the same regular product.
Low-fat means a product has less than 3 grams of fat per serving.
Even if a food is low in fat, it might not be low in calories or nutritious. Even low-fat food can be high in sugar. Food companies also may make claims such as “no cholesterol,” but that does not necessarily mean the product is low in fat.
Don’t be fooled by claims like “99% fat-free” soup or “2% fat” milk. They’re based on a per cent of weight, not per cent of calories. So that can of 99% fat-free soup may have 77% of its calories from fat or more. And 2% fat milk has about 34% of total calories from fat; 1% milk has about 23% calories from fat.
5. Check the Excess salt in food.
Don’t bother with the percentage of Daily Value (DV) of sodium. Most of the packaged items are very high in salt, which is very harmful to the kidneys.
Anything preserved, frozen will contain high salt as sodium is added for preservation. One should look at the quantity of sodium present in a product, especially if it is to be served to a cardiac patient, overweight people or children because the higher the amount of sodium, the higher the risk of blood pressure.
Look at the number of milligrams of sodium the serving contains. A great rule of thumb: Limit the sodium in milligrams to no more than the number of calories in each serving. Your daily goal: less than 1,500mg of sodium. That’s been the daily recommendation for sodium for nearly 40 years, and it is now the recommendation of many leading health authorities, including the American Heart Association and the Centers for Disease Control and Prevention.
6. Check the types of fat.
Make sure there are no saturated fats, partially hydrogenated fats, or tropical oils in the ingredient list, including lard, butter, coconut, cocoa butter, palm oils, shortening, margarine, chocolate, and whole and part-skim dairy products. They’re all damaging to your arteries and heart.
Polyunsaturated fats (like safflower, soybean, corn, and sesame) and monounsaturated fats (such as olive and canola) are less harmful and would be acceptable, but make sure the per cent calories from fat are still in line – 20% calories from fat or less – or your waistline may start getting out of line.
All oils, even “good” oils, are dense with calories.
Watch out for sugars and other caloric sweeteners that don’t say “sugar” but are, such as corn syrup, rice and maple syrup, molasses, malted barley, barley malt, or any term that ends in “ol,” such as sorbitol or maltitol, or “ose,” such as dextrose or fructose.
Try to limit all these added, refined, concentrated sugars to no more than 5% of total calories (essentially, no more than 2 tablespoons daily for most folks). Don’t be concerned about naturally occurring sugars in fruit and some nonfat dairy products. However, on the Nutrition Facts label, added sugars and naturally occurring sugars are all lumped together as “sugar.”
Look at the ingredient list. Try to avoid foods with added, refined caloric sweeteners in the first three to five ingredients. Because ingredients are listed in descending order of weight, the lower down the label you find added sugars, the better.
8. Make sure that any grain is WHOLE grain, such as whole-wheat flour.
Many bread and pasta products claim to be whole wheat, but the first ingredient in the ingredient list is often wheat flour, which sounds healthy, but it’s really refined flour. Further down the list will be whole-wheat flour or bran.
Scout out products that contain only whole grains. And look for at least 3 grams of fiber per serving, which often ensures the product is mostly, if not all, whole grain.
Thousands of new products come out every year, many trying to cash in on the latest diet craze. Many may not be carefully regulated (if at all). Recently, consumer laboratories evaluated 30 low-carb nutrition bars and found that 60% were inaccurately labeled. Most had more carbs, sugars, and salt than their labels claimed.
9. Check Order of ingredients.
The food product’s ingredient content appears in descending order (by weight). When the food was being manufactured, the first ingredient listed contributed the largest amount and the last ingredient listed contributed the least amount.
For example, if sugar is listed as one of the first ingredients, it means the product contains a greater amount of sugar than other ingredients listed further down the list.
During your first few trips to the market, give yourself extra time to evaluate products. You’ll soon speed up! Once you’ve found products that you enjoy and that meet these healthy guidelines, shopping becomes quick and easy.
Poha is one of the most loved items in India and is available in different variants. Among many other food products, everyone agrees that poha is loved by everyone.
What is poha?
The word “poha” refers to the flattened rice itself and as well the dish made with it.
These flattened rice flakes are also known as parched rice or beaten rice. They are considered to be nutritious & wholesome as they are got by minimally processing paddy.
White poha or flattened white rice is made from white rice by pressing it. Thick beaten rice absorbs more liquids and hence retains the flavours. Very easy to cook and is convenient to make a variety of quick snacks.
Other popular names are Avalakki, Rice flakes flattened rice, beaten rice, poha, atukulu and aval.
Red poha or red rice flakes is nothing but flattened rice made from red rice. Red poha nutrition value is high compared to white rice flakes. It has health benefits in terms of having more iron content and is also easy to digest.
Brown Poha, prepared from brown rice, can yield even better health benefits because brown rice is a rich source of dietary fibre, magnesium, and iron, which can help eliminate many initial disease symptoms.
Reasons to Include Poha in Your Diet
Poha is a wholesome meal. It is a good source of carbohydrates, packed with iron, rich in fibre, a good source of antioxidants and essential vitamins and is gluten-free. It is known to be good for those who have diabetes, skin and heart problems.
• Rich Source of Healthy Carbohydrates
Poha is made up of 76.9 per cent of carbohydrates and about 23 per cent of fats. Therefore, it can easily be added to one’s diet as well as the body to carry out the necessary functions daily. It does not let the fat get stored in the body.
• Good Probiotic Content
Yes, you heard it right! Poha has a rich source of probiotics and keeps gut health in check. It is because this food item is made up of parboiling paddy and dried in the sun. The end product that remains is beaten to make poha as we see it. With proper fermentation and after it retains the microbial flora, it serves as a great probiotic.
• Easily Digestible
Poha is light on the digestive system as well. It is easy on the stomach and while it makes you feel full, it doesn’t bring any fat. Be it morning or evening, you can have it and it will never cause bloating or gas.
• Rich in Iron
Are you anemic?
You will be amazed to know that poha can help in preventing iron deficiency. Moreover, it will slash down your risk of getting anaemia.
This Indian snack is rich in iron and if you eat poha daily, you will never be deficient in iron. This dish is beneficial for pregnant women and even children. To add to it is health benefits, squeeze some lemon juice on it as it helps your body absorb the iron better.
• Low on Calories
Poha is the best breakfast recipe as it is low in calories which helps in weight loss. A bowl of cooked poha is just 250 calories. Of course, if you will add veggies to it, the count will increase but so will the number of minerals, antioxidants and vitamins. However, if you are eating poha for weight loss, skip adding peanuts to it.
• Controls Blood Sugar level
Poha is rich in fibre and allows you to control the release of sugar into the bloodstream. This prevents a sudden rise in blood sugar levels, as it promotes a slow and steady release of sugar into the bloodstream, which helps regulate the blood and sugar levels in the body. Thus, it is also suitable for those who have diabetes.
Did you know? A bowl of cooked poha contains about 250 calories, and by adding vegetables, the dish packs a punch with its host of vitamins, minerals, and antioxidants. Beaten rice is rich in vitamin B, which can help you stay energized and improve one’s brain health.
If you are looking to battle the bulge, do not put peanuts and potatoes in the poha, as they can increase the number of calories .
7 Easy Poha Recipes for Breakfast
Different poha variations from across India for you to try
1.Vegan Protein Poha
Ingredients:
• Crumbled low fat Paneer/ tofu – 50gm
• Soaked Poha – 50 gms
• Few Curry Leaves
• Chopped Onion : 1 small
• Chopped Tomato : 2 small
• Chopped bell pepper : 1 small
• Green chilli and coriander leaves – 1 tbsp each
• spices as per taste (jeera, mustard seeds, turmeric powder,red chilli powder,salt)
1. Place the beaten rice on a sieve and wash lightly. Drain and leave aside for 10 minutes. Heat oil in a non-stick pan and add the mustard seeds.
2. When the seeds crackle, add the onions and green chillies and saut on a medium flame for a few minutes or till the onions turn light brown in colour.
3. Add the mixed sprouts and saut on a medium flame for 1 to 2 minutes. Add turmeric powder, sugar and salt, mix well and cook on a medium flame for 1 minute.
4. Add cup of water, mix well and cook on a medium flame for 1 to 2 minutes. Add beaten rice and lemon juice and mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously.
5. Serve hot garnished with coriander.
4.Curd Poha
Ingredients:
• Soaked Poha – 50 gms
• Low fat / probiotic curd – ½ bowl (50 gms)
• 1 tsp oil
• 1/2 tsp mustard seeds ( rai / sarson)
• 1 tbsp finely chopped green chillies
• 1/2 tsp turmeric powder (haldi)
• Cucumber – 1 medium size (chopped)
• Pepper & salt to taste
• Chat Masala (optional)
• Roasted Peanuts – fistful
• Pomegranate – fistful
Method:
1. Take the poha in a strainer & wash it with water, strain it & keep it aside for 5-10 mins.
2. Take a bowl, add curd whisk it. Add salt, chilli, cucumber, coriander pepper, chat masala (optional), mix it well.
3. Now add the poha, pomegranate & roasted peanuts to the curd mix. Garnish with coriander. Serve it in a bowl.
1. If using thin or paper thin poha, then skip rinsing them and add to a bowl. If using thicker poha rinse them quickly in enough water and drain completely.
2. Spread on a wide plate and air dry it. They should not be mushy. Add coconut, jaggery & cardamom. Mix well.
3. Set aside for 10 to 15 mins. Jaggery will dissolve on its own when mixed with coconut.
4. Add the roasted pistachios and sesame seeds just before you serve to keep them crunchy.
1.In a pan, add ghee or oil. Turn on the stove on the medium-low flame all the time.
2.When hot, add mustard seeds, and when they sputter, add curry leaves and cut green chili. Stir for a few seconds. Add peanuts, walnuts and roast them until almost brown. Add turmeric, stir.
3.Add seeds and poha. Roast until the poha is crisp and crunchy.
4.Add salt, fennel seeds and turn the flame off.
5.Let the mix cool down. Serve. You may store it for a week or so in an air-tight container in a cool place.
• Sweetner: ¼ cup Jaggery grated /fresh Dates pulp/ stevia
• ¼ tsp cardamom powder
• 2 tbsps roasted pistachios
• 2 tbsps roasted almonds
• Pinch of Nutmeg Powder
• Cashew nuts, Raisins (Optional)
Method:
1. In a pot, bring milk to a boil and then add soaked flattened-rice. Keep stirring occasionally to avoid milk from burning. (Milk starts thickening)
2. Add Saffron, Cardamom and Nutmeg powder along with nuts and sweeter. Let milk boil for another 10 minutes, stirring it in between. (Milk will thicken)
3. You can serve it hot or let it cool down completely and refrigerate for a few hours. Garnish Milk Poha with more nuts and it tastes amazing when served chilled. Enjoy!
Getting enough sleep can benefit everything from your mood to your immune system, but more than a third of people struggle to get the recommended seven (or more!) hours per night.
Sleeping well at night is incredibly important, isn’t it?
The most common sleep disorder is, by far, insomnia. Changing your diet is an easy, natural way to help cure your insomnia. By eating certain sleep-inducing foods each night, there is a possibility that you will experience better sleep.
Getting more minerals like potassium, magnesium, calcium, and iron on your plate can help kickstart the production of melatonin, the hormone responsible for sleep regulation. So, what are the foods that might help you sleep?
Taking both traditional knowledge and scientific research into account, as well as nutritional profiles, here are the best foods and drinks for sleep:
1. Almonds
Almonds contain high doses of melatonin, a hormone that helps regulate the sleeping and waking cycle.
A 1-ounce (oz) serving of whole almonds also contains 77 milligrams (mg) of magnesium and 76 mg of calcium, two minerals that may help promote muscle relaxation and sleep.
Almonds are also a healthful evening snack, as they are high in good fats and low in sugar and saturated fats. Almonds are available in the form of almond butter for a healthy snack online.
2. Warm milk
Warm milk is a common home remedy for sleeplessness. Milk contains four sleep-promoting compounds: tryptophan, calcium, vitamin D, and melatonin.
However, the childhood association that many people have between a warm cup of milk and bedtime may be more effective than tryptophan or melatonin in promoting sleep. Having a warm cup of milk before bed can be a relaxing nightly ritual.
Low-fat milk is also a great snack because it is nutritious and low in calories. Each cup of 1-per cent low-fat milk contains 7.99 grams (g) of protein, 300 mg of calcium, 499 international units (IU) of vitamin A, 101 IU of vitamin D, 101 calories.
Some research has shown the link between kiwi consumption and sleep. Kiwifruit possesses numerous vitamins and minerals, most notably vitamins C and E as well as potassium and folate.
In a study, people who ate two kiwis one hour before bedtime found that they fell asleep faster, slept more, and had better sleep quality.
Kiwi fruit contains many sleep-promoting compounds, including:
• melatonin
• anthocyanins
• flavonoids
• carotenoids
• potassium
• magnesium
• folate
• calcium
4. Chamomile Tea
The herb chamomile is a traditional remedy for insomnia. A flavonoid compound called apigenin is responsible for chamomile’s sleep-inducing properties.
Apigenin seems to activate GABA A receptors, a process that helps stimulate sleep.
Having a warm cup of tea can be a soothing ritual to help a person mentally prepare for bed.
Walnuts contain a few compounds that promote and regulate sleep, including melatonin, serotonin, and magnesium. Walnuts can also be eaten as a healthy snack before bedtime or for late-night munching. Each 100gm serving of walnuts also contains other nutrients that can help sleep, such as:
• 158 mg of magnesium
• 441 mg of potassium
• 98 micrograms (µg) of folate
• 98 mg of calcium
6. Tart Cherries and Tart Cherry Juice
Tart cherries have a distinct flavour from sweet cherries. Sometimes called sour cherries.
Several studies have found sleep benefits for people who drink tart cherry juice. In one study, people who drank two one-cup servings of tart cherry juice per day were found to have more total sleep time and higher sleep efficiency.
These benefits may come from the fact that tart cherries have been found to have above-average concentrations of melatonin, which is a hormone that helps regulate circadian rhythm and promote healthy sleep.
The anti-inflammatory properties of cherries might help reduce pain after strenuous exercise and improve cognitive function. Tart cherries also make a good an. ack before bed because they are rich in fiber, vitamin C, and vitamin E.
Bananas are packed with potassium and magnesium that are serve as muscle and nerve relaxants. It also contain the amino acid L-tryptophan, which are natural sedatives.
The vitamin B6 found in the fruit also converts tryptophan into 5-HTP in the brain. The 5-HTP is converted to serotonin, which is a relaxing neurotransmitter.
When it’s getting close to bedtime, make sure you’re steering clear of heavy fried foods, alcohol, caffeine (like coffee, tea, and energy drinks), and heartburn-inducers such as tomato sauce or orange juice. These can have the exact opposite effect and keep you tossing and turning for longer.
Now, this does not mean engorging these foods will guarantee you more sleep. Actually, eating too much of any kind of food will hurt your chances of getting a good night’s rest. However, with moderation and a healthy lifestyle, eating these foods can help you get the hours of sleep you’ve been craving.
Dietary choices affect more than just energy and sleepiness; they can play a major role in things like weight, cardiovascular health, and blood sugar levels just to name a few.
For that reason, it’s best to consult with a dietician before making significant changes to your daily diet. Doing so helps ensure that your food choices support not just your sleep but all of your other health priorities as well.
Collagen is the body’s most abundant protein and helps give structure to our hair, skin, nails, bones, ligaments and tendons. This structural protein is naturally found throughout the human body (making up 80% of your skin).
Thanks to collagen, we’re better able to move, bend and stretch. Collagen is also behind helping hair shine, skin glow and nails stay strong.
So, what is collagen made of?
What Is Collagen?
Collagen is a protein made up of amino acids glycine, proline, hydroxyproline and arginine — all of which help our body’s connective tissue, skin, hair and nails stay as healthy as possible.
As we age, and the more stress we put on our body, the greater the impact on collagen production. Adding ingestible collagen to a balanced diet can help our bodies regenerate what’s been lost or broken down.
Collagen protein is different from whey and casein protein because of these high levels of amino acids. Muscular growth, joint health and an overall glowing appearance can be partially attributed to the amino acid blend in collagen.
What Are The Benefits Of Collagen?
Collagen is important for the skin in many ways:
• Collagen keeps your skin firm, plump, hydrated and supple
• Collagen Helps Smooth Wrinkles and Boost Elasticity in Skin
• Collagen influences your skin’s elasticity
• Collagen forms between one to two per cent of tissue which boosts muscle mass
• Collagen accounts for skin structuring, helping the wound to heal
• Collagen increases the strength of the nails
• Collagen improves gut health by impacting the lining of our gastrointestinal tract
• Collagen improves the quality of your hair
Types of Collagen
There are, however, about 16 types of collagen found in the body. The four main types are I, II, III, and IV.
Type I: Type I collagen accounts for about 90% of your body’s collagen. It provides structure to bones, tendons, ligaments, connective tissue amongst many other organs.
Type II: The second type of collagen is made of loosely packed fibres and found in elastic cartilage which provide cushioning to the joints.
Type III: The third type of collagen helps in building the structure of muscles and arteries.
Type IV: The fourth most important type of collagen helps infiltration, which is found in the layers of the skin.
Where does collagen come from?
The body naturally makes its collagen by breaking down dietary protein into Amino acids. The amino acids are what build the various types of protein in the body, including collagen.
HOW TO TAKE COLLAGEN
Collagen In Foods vs. Supplements
Experts recommend eating foods with collagen rather than taking collagen supplements.
Any supplement, have very limited research on whether or not we absorb these nutrients. On the other hand, nutrients in food are much more bioavailable to us. Therefore, my recommendation is to always try to eat your nutrients versus taking supplements.
Eating whole foods versus collagen supplements will allow you to intake more nutrients rather than limiting your intake to only collagen. Whole foods are functional because they have other properties like enzymes, fibers, etc. over only consuming collagen.
It’s probably safer to stick with a dietary approach to boosting collagen.
To produce collagen, your body puts the amino acids glycine and proline together with other amino acids including vitamin C, zinc, and copper.
1. PROLINE: egg whites, dairy, cabbage, mushrooms and asparagus
2. GLYCINE: chicken skin, gelatine and a variety of other protein-rich foods
3. VITAMIN C: citrus fruits, tomatoes, bell peppers strawberries and broccoli
It is a bliss welcoming monsoon after a scorching summer. Because of the change in season, we naturally crave hot sips and crunchy snacks. Our taste buds yearn for a cup of masala chai and mouth-watering fried snacks which go amazingly well with cold breeze and overcast skies. I agree that it is tough to resist the spellbinding aromas of deep-fried treats and other food cravings, but certain healthy foods too can be as relishing if you can think of interesting ways to making them.
Pick from these 8 lip-smacking ideas to satisfy your monsoon cravings sans the calories
1.Sea Salt Popcorn with Super Seeds
Toss 2 cups of air-popped popcorn .with ½ teaspoon extra virgin olive oil. Sprinkle ½ teaspoon sea salt and 1 tablespoon toasted sunflower seeds and toss again. This wholesome snack is great for those on the go and won’t get worse after being in your bag all day.
A roasted chickpea recipe is not just healthy but also easy to make. Preheat the oven to 200 degrees Celsius and roast Chickpea for about 35 to 45 minutes, shaking the pan every ten minutes. They will be golden brown and crunchy on the inside when done, combine all the spices and drizzle with olive oil. Immediately toss with spices while hot.
Trim one cored apple and cut it into thick rounds. Spread half the slices with 1 tablespoon crunchy peanut butter, and then sandwich them with the remaining slices. Sprinkle some powdered cinnamon on top and enjoy. This is a light snack yet very satiating. Remember, what you snack may affect your weight, more than how much or how often you nibble.
Slice 1 sweet potato lengthwise into thin strips. Toss with 2 teaspoons olive oil. Roast on an oiled, nonstick baking sheet at 150oC until crisp and golden brown, for 20 minutes. Season with sea salt (store leftovers in an airtight container for up to three days).
5.Stuffed Dates
If you are a fan of sweet and crave something sweet to eat in monsoon, this recipe is for you. Dates are sweet and also healthy. Instead of eating whole dates, you can stuff them with cheese, dry fruits such as walnuts. This is a very sweet and flavourful snack. Divide 1 tablespoon goat cheese among four pitted dates. Top them with four toasted walnuts. Delicious and nutritious!
6.Steamed Corn
For those who can’t get enough of corn this rainy season, here’s a street special recipe that you simply can’t resist. Mix 2 cups of corn, boiled with salt, 1/2 onion, finely chopped,1 tsp green chilli, finely chopped, ¼ cup of tomato, finely chopped, ½ tsp chaat masala, ½ tsp black salt, ½ tsp red chilli powder, 1 tbsp lemon juice, 2 tsp tamarind (imli) chutney & coriander mint (dhaniya-pudina) chutney and toss with fresh coriander leaves, chopped.
7. Low-fat yoghurt
Take 100 grams of 60-calorie double-toning yoghurt. Now add about five grams of seasonal fruits and berries, for a total of 100 calories. Enjoy a healthy bowl of goodness. Yoghurt is high in vitamins and minerals, which can help you live a healthier life.
Toss 1 cup of raw almonds with 2 ½ teaspoons of tamari. Roast on an oiled baking sheet at 180 degrees Celsius, stirring occasionally until golden brown for 10-15 minutes. These snacks are easy to make and keep handy. Moreover, they are super high in proteins and healthy fats. Plus, if lightly seasoned, they can satisfy cravings for saltiness and crunch.
9.Grilled Fruit Skewers
If you are bored of eating regular fruits, grill them this time. This would make for the perfect snack also you would get the nutrition of fruits. Cut fruits like pineapple, orange, peach, plums and apples into slices and cubes. Put them on the skewer or roast them on the pan.
In the Western world, the word chai has become synonymous with a type of fragrant, spicy Indian tea more accurately referred to as masala chai.
This article explains Why Tea Is So Healthy for You and How to Get the Most from Every Cup
The health benefits are mostly linked to 3 main bioactive compounds:
Bioactive compounds are non-essential nutrients that may impact health.
Catechins are a type of polyphenol, a group of chemicals with antioxidant properties.
Caffeine makes you feel alert.
L-theanine is an amino acid to be responsible for tea’s relaxing properties.
Tea consumption is linked to several health benefits like heart health, digestion, controlling blood sugar levels and more. It’s thought to improve mood and cognition and reduce the risk of heart disease and diabetes.
Tea is a source of micronutrients, including fluoride, magnesium, and zinc.
Tea must never be a person’s first intake in the morning. People must avoid drinking chai on an empty stomach because it causes acidity, which in turn affects the digestive system in producing essential juices for metabolism. This eventually disturbs the body’s overall wellbeing.
Therefore, tea must be consumed at least 30-40 minutes after a big meal. Similarly, in the evening, you should accompany your snack with a cup of tea and not vice versa. Therefore, the snack must be your primary food.
How to make healthier a cup of tea
Indians have a variety of tea. Some people have it without milk, while some prepare tea with milk and not water. Moreover, many tea lovers add masalas to it to make it tastier and healthier.
Check out the spices that you can add to your tea and the benefits of Masala Chai
cinnamon
ginger
cloves
cardamom
star anise
fennel
saffron
Does Boiling tea too much is harmful
The length of time you brew your tea will vary based on the leaves. White teas should steep between one and three minutes, green for three minutes, and black for three to five minutes. Any longer and your tea will become bitter as it releases tannins. And, yes, tannins are the same compounds you find in wine.
Here’s how you should make Indian chai tea at home:
1. Bring water, milk and chai spices to a simmer in a small saucepan on the stove.
2. Reduce heat and add in black tea.
3. Wait for the tea to steep.
4. Strain the warm spiced mixture into a mug; this will hold back the whole spices and tea leaves.
5. Stir sweetener into your chai and sweeten to taste.
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Tea, specifically black tea, which is what is used to brew milk tea is rich in caffeine. When your body is overloaded with caffeine, especially in the second half of the day, it can cause sleep disorders like insomnia.
Tea has another chemical called theophylline – when you consume too much tea, theophylline can cause extreme constipation as it dries your body and dehydrates you.
5.Anxiety and Restlessness
Tea does help in boosting your energy levels and perking you up but excessive caffeine intake can take a toll on your mental health and make you feel more anxious, restless and even sleep-deprived.
