In Health Tips On 01 June 2017
We have all seen by now the danger of being overweight. Obesity cause high blood pressure, heart disease, diabetes & many other health related problems which can be fatal in the long run. Being underweight on the other hand is another health hazard, causing fatigue, predisposition to disease, infection, hair & skin problems. How do you strike a balance ? Regardless of our body weight, we need to eat certain foods in specific proportions every day. The various foods can be divided seven groups. The first group consist of milk & its products. An adult requires 2 to 3 servings of milk or milk products everyday & a child need to have a minimum 4 servings of milk daily. Besides providing good quality protein, milk also gives us calcium (for the bones & teeth) & vitamin B complex. The second group contains fats & oils (like butter, cream, vanaspati, ghee). The minimum daily fat/oil intake should be 3 teaspoons. This is chiefly the energy providing group. The third group is that of cereals. These are valuable for protein, Iron, vitamin B complex & calories. They provide roughage that allows easy bowel movement & keeps the digestive system in order. Items include various types of bread, chapattis, idli%u2019s, dosa, macaroni, noodles, rice etc. any of these should be taken in every major meal i.e 3 servings per day. The fourth group is that of proteins (body building) it contains lean meat, fish, chicken for non-vegetarians & nuts, dals & beans for vegetarians. One to two servings from this group is a must in our daily routine. The fifth group is a provider of vitamin A (for eyes) & iron (blood formation). This includes all the green leafy vegetables & other vegetables like spinach, methi, collards, iceberg lettuce, romaine lettuce, kale, sweet potato, pumpkin, carrot, broccoli, tomatoes, red bell peppers, etc. Besides maintaining the health of eyes & the skin, these vegetables have roughage enough for regular elimination (bowel) habits. 1 or more servings of this group are essential in our daily routine. The sixth group contains all the remaining vegetables & fruits. This vegetables & fruits include apple, strawberries, kiwi, avocado, pineapple, beetroot, papaya, yellow peppers, etc. One or more servings of this group is also essential in our daily routine. This group is a provider of all the vitamins & minerals that are essential for the normal functioning of our body system, which in turn is responsible for the healthy glow on our face, shine in our eyes & the health of our hair. The last group is an important group, since it provides us with vitamin C. This vitamin is necessary for the health of our gums & blood vessels. It also protects us from contracting any kind of infections, especially cold & cough. Vitamin C sources are all citrus fruits like oranges, & lemons, tomatoes, amla, grape fruit, brussel sprouts, black currants, melons & cauliflower. Even green chillies & capsicum are rich in vitamin C. one serving should be included in daily routine. Sugar is not mentioned in the seven groups since it provides only empty calories & does not come under the category of the essential food items. Out of the above, there is no group which provides all the essentials, that is why a serving of every group is necessary in our daily routine to maintain a balance among all the nutrients. So keeping the various food groups in mind, it becomes simple to have a balanced diet.
In Health & nutrition On 22 June 2017
Eight to nine hours on a chair in front of a computer, six days a week can take a toll on your body. Tips that will help you to stay healthy & in shape at work: The snacks that you & your co-workers may indulge in are likely to add a few hundred calories to your daily diet if you%u2019re not care careful & can leave you with unwanted kilos. The most important office-time snacks are samosa, pakoras, burgers, pizza & French fries. Try eating fruits, vegetables sandwiches, dhoklas, plain dosa, steamed idlis or momos, instead of fried foods. Have nimbu paani,unflavored soya milk,buttermilk instead of soft aerated drinks. Drink adequate amount of water i.e 10-12 glasses everyday can help to keep you hydrated. The 3 o%u2019 clock lull that many people feel at work is due to dehydration. Many foods are also good sources of water fruits like oranges, grapes, melons & apples can help you to remain healthy & hydrated. One of the most important things ,you can do during the day to stay healthy & in shape is to exercise. Walking during the lunch burns calories & also helps in de-stressing. Find a walking partner whom you can depend on for a walk i.e someone who will drag you out even if you claim you%u2019re too busy. Other than walking, make it a habit to take the stairs instead of lifts or elevator. Eating healthy lunch is an important part of a balanced diet but eating reasonable portions is also an important part of your health. Be careful that you aren%u2019t consuming too much & then sitting on the chair the whole day. Eyestrain is another problem that is encountered in front of a computer. It can cause headaches, difficulty in focusing & increased sensitivity to light. To prevent eyestrain, the distance to the screen from your eyes should be about an arm%u2019s length away. You should be able to comfortably read what%u2019s on your screen at that distance, without having to squint. If you can%u2019t read your screen from an arm%u2019s length away, simply increase the font size on your computer. Vacations are an important part of staying healthy at work. It helps you to recharge your %u2018batteries%u2019 helps to reduce stress & get your mind off work. Especially if you are having a conflict, such as problem with your boss, a co-worker or a project. Stress can impair your immune system, increasing the risk of illness, so minimizing it is essentials & vacations are just the way to do it. The most important way to stay healthy at work starts with self-awareness. Know yourself & know your limits & do the best you can to stay within those limits in your job. Know when to take breaks & know when to take a vacation. Do plenty of exercise which will help you both physically & mentally both at work & at home.
In Health & nutrition On 23 June 2017
When we talk about weight loss everybody wants to lose weight those who are surrounded by obesity or medical conditions like thyroid, diabetes, hypercholesterolemia, PCOS etc. You know that it is very important to lose weight at this stage in order to live a healthy life in the further. Let's find out the top reasons why people be determine to lose weight but yet take their step back which in turn adds more weight. Some of you may have tried dieting before to lose weight & must have lost as well but unfortunately in some cases they gain back. The simple reason may be crash/fad diet/soup or salads diet etc where you must be eating food in negligible amount which gives results on temporary bases but when you come back to your normal routine you gain double which you had lost. This creates misunderstanding in many people mind that dieting is boring with no food & variety which is absolutely wrong at least not in Healthy Mantra. We believe if you want to lose weight you have to eat right. Oh god! I have to follow so many silly rules & give up all the favorite food. In Healthy Mantra we don't make you follow any silly rules we teach you to tackle situation in smart & balanced way. When you think to start diet journey most common hurdle which comes firstly in many people mind is you have to eat less & starve themselves to lose weight which is not a true fact. A balanced diet is combination of food which fulfills all your daily nutritional needs, satisfies your hunger with no starvation. A most common query which arises in every housewife's & working women's mind before they want to start with diet is that they have to cook separately for themselves & answer is "NO" a true dietician will understand your lifestyle & will plan accordingly specially in Healthy Mantra we understand your routine & plan diet in such a way that you need not cook for yourself separately. All of us have busy Schedule Plus no time for ourselves, so removing time for any kinda physical activity not possible along with weight loss diet plan. Is this really mandatory to do exercise with diet plan? Fact is diet plays 90% role & physical activity plays 10%. In Healthy Mantra we plan your diet in natural way so you lose weight easily with no compulsory exercise. Due to sedentary lifestyle most of us do eat out in restaurants, do go in parties, weddings etc. if you are doing this how will anyone lose weight? Let us introduce to some real fact, living in this sedentary lifestyle it is not possible to completely stop this, even though you reduce it some things are unavoidable. So don't hold yourself in Healthy Mantra we have every possible way to help you out whether you have parties, eating out or have wedding to attend. Most of us are working these days & do travel too due to work for meeting tour or have travelling work. So in this situation many of you think it's again a red signal for them to go ahead. That's not fact make that signal green! Yes, you heard right Healthy Manta clients from all over the world travels due to work yet they lose weight with us in easy way. Most final & ultimate obstacle that jump in, will I gain back after I complete my journey? This is most important lesson that you will learn with us. We help to modify your lifestyle, teach you right & smart eating along with portions which adds results in long run. So Let's start your journey today as nothing can stop you now.
In Health & nutrition On 27 June 2017
Tea is cherished by every one & it is most important part of our daily routine moreover tea revolution is taking over the world. Today let us see some top teas which can have healthy impact on our body. Tea's which are beneficial for our health. WHITE TEA It is one of the least processed loaded with 3 times more with antioxidants than green tea. white tea may help to break down unwanted fats cells & thus can prevents the formation of new fat cells. Besides this it has anti bacterial thus if you are suffering from tooth decay of gum problems it can to help heal it. Those who are having bad breath this can be great solution to get rid of your stinky breath. white tea can help to reduce your high blood cholesterol level it also helps to strengthening your heart. It has shown great results when it comes to control high blood sugars by promoting insulin secretion. ASHWAGANDH TEA Ashwagandh is also known as "India's ginseng" or "winter cherry." It is one of the oldest herbs found in our ayurveda. Ashwagandha tea can to help increase energy levels. This tea helps to solve fertility problems in men and women and also to increase sexual desire. Ashwagandha acts on the endocrine system by encouraging hormone balance thus helps in reduction in symptoms such as hot flashes, anxiety, and mood. ROOIBOS TEA Rooibos tea comes from red bush plant, free from caffeine & low in tannins which makes it one of the best tea among all. This tea can reduce stress hormones that trigger hunger, fat storage & linked to hypertension, metabolic syndrome, type 2 diabetes & cardiovascular disease. It contains quercetin & luteolin (anti-oxidants) which can prevent or kill the cancer cells. It is rich in alpha hydroxy acid & zinc which is good for our skin also it has free from oxalic acid which makes it "IN" for kidney stones patients. ACAI BERRIES TEA This tea is made from the tiny fruits & recently famous for new & tasty weight loss.Acai berries are one of the super food which is loaded with full of vitamins A,C,B1,B2,B3 & minerals has ability to boost energy level, improve vision, increase mental alertness & enhance nutrients absorption in our body. Acai tea also helps to cleanse & detoxify our body naturally. MATCHA TEA Matcha tea is green in color delivers a mega dose of antioxidants in every sip. Daily consumption of 1 cup can enhance your energy level, naturally detoxify your body, helps to relief constipation, gastrointestinal disorder, makes immunity strong thus protects from infection. HIBISCUS TEA Hibiscus tea is red in color has taste same like cranberry & free from caffeine. This tea can help to manage high blood pressure, high blood cholesterol & UTI (urinary tract disease).It can be used as sports drinks to satisfy thirst, acts like diuretic which helps to flush out excess fluids & toxins from the body. This tea is rich in vitamin C which stimulate immune system so prevents you from catching cold & flu. It can be blessing for women's those who suffer from bad cramps during periods. *It is always better to consult with your health-care professional before drinking these tea.
In Health & nutrition On 03 July 2017
We all know proteins are one of the building blocks of body tissue and can also serve as a fuel source. Vegetarians always think that they don%u2019t have any protein source other than from milk, paneer, soya beans, pulses, dal%u2019s which actually a myth is. Vegetarians are unaware that they have plenty of protein sources on which they can relish. Surprised to know that?? Well let us see some interesting protein sources which vegetarians can include in their routine. 1. AMARANTH Amaranth is tiny grain but yet powerful food that has similarities like quinoa both are good source of proteins & gluten free. It is rich in lysine which makes amaranth complete protein pack. It also contains calcium, magnesium, potassium, phosphorus, and iron. Per serving (30 gms) : 4.2 grams of proteins Uses- porridges, breakfast option, oatmeal topping, salad, khichdi 2. ARTICHOKE The artichoke is a double winner means it has almost twice as much fiber as kale and also contains good amount of protein which makes it perfect to add up in daily routine(one serving). Those who are suffering from liver, gall bladder conditions or sensitive to artichoke should restrict the addition in their diet. Cook & clean the artichoke properly. Per medium artichoke: 4.2 grams of proteins Uses- dips, roasted, grilled, salad, pasta, risotto, spread 3. BANZA PASTA Banza pasta is made from chickpea, it has thrice the fiber, twice the protein & half the carbohydrate as compared to regular pasta. Per serving (30 gms) : 7 grams of proteins Uses- Salad,pastas 4. GREEK YOGHURT If you are looking to lose weight or build muscle, greek yogurt should be added in your diet without fail. Greek yogurt have more protein as that of regular yogurt. The extra protein will help you feel full and leave you feeling satisfied. Greek yoghurt contains probiotic which helps to improve digestion, immune system and may also help reduce side effects of antibiotic treatments. It is less in lactose thus helpful for people who have lactose intolerance. 100 grams: 6.20 grams of protein Uses- Dressing, replace mayo, drinks, marination, dip, spread or sauces 5. BUCKWHEAT Buckwheat is a grain-like seed which is gluten free & powerhouse of nutrients. Buckwheat contains a very high quality protein which offers several health benefits. These protein in combination with amino acids helps in lowering cholesterol levels. Being rich in minerals such as phosphorus, magnesium, iron, copper, zinc and manganese and having high flavonoids content, buckwheat is very effective in curing low hemoglobin and frequent colds and flu. Per serving (30 gms): 4.2 grams of proteins Uses- porridge, muffins, pancakes, salad, stir fry, noodles, khichdi 6 SUN-DRIED TOMATOES Sun-dried tomatoes are rich source of nutrients. It is rich in anti-oxidant lycopene which helps to lower you cancer. It is suitable for weight loss or gain, It is also a good source of Dietary Fiber, Thiamin, Riboflavin, Niacin, Iron, Magnesium and Phosphorus, and a very good source of Vitamin C, Vitamin K, Potassium, Copper and Manganese. Choose organic, unsalted varieties of sun-dried tomatoes which can be stored for 6 months if unopened without refrigeration. Avoid buying sun-dried tomatoes which are packed in oil. 50 gms : 7 grams of proteins Uses- salads, pastas, rice, sauces, dips, stocks 7. PUMPKIN SEEDS Pumpkin seeds are excellent snack to add in your diet. It is low in GI & good source of protein, magnesium and zinc. Magnesium is important for pumping of heart, relaxation of your blood vessels, proper bone & tooth formation. Zinc helps in insulin regulation, boost immunity, good for eyes and healthy skin too. Besides this it is also rich in phytoestrogens which can help to reduce hot flashes, high blood pressure, joint pains & other menopausal symptoms in postmenopausal women. Choose the ones which are unsalted to avoid extra sodium intake. Pumpkin seeds in small amount is enough to meet the required nutrition. Handful : 2.85 gms of proteins Uses- Top it on salads, pumpkin seed butter, homemade granola mixture of nuts pumpkin seeds dried fruits Well, we all know now that are many varieties of protein sources for vegetarians which can be included in daily life. It which will not allow you to think again that 'do vegetarians have any other options'?
In Health & nutrition On 05 July 2017
Sugar craving is most common that many people battle with reasons can be many listed below- Cutting down sugar completely even caffeine from your routine & switching to low GI diet. Chromium deficiency. Keeping yourself hungry for longer period. Hormonal changes, mood swings & stress. How to beat sugar cravings in easy way?? Most easy way is to munch on fresh fruits available around you. Apples, oranges & bananas are the great source of chromium which satisfies sweet cravings faster. Even cinnamon can help you to overcome the sugar addiction, it helps to regulate blood sugar levels & helps to reduce the sugar cravings. Best dessert can be sprinkle some cinnamon powder on the slices of apple & go on. Smoothies, Plain yoghurt & fruit yoghurt is again good options for satisfying sugar cravings. The reason for sweetness of plain yoghurt is due to lactose which is a healthy sugar found in all dairy products. Benefit of Yoghurt, which help maintain proper digestive health. In fact imbalanced gut bacteria and candida overgrowth have been linked to more intense sugar cravings and can help rebalance the gut bacteria. 1 cup of plain yoghurts with some fruits or smoothie made from yoghurt, low fat milk & fruits without any additional sugar just works excellent. Eating proteins can be also one of the best way to reduce the sugar cravings as it stabilizes blood sugar levels along with healthy fats. Jump on a spoonful butternuts like almond butter, sunflower butter, peanut butter on plain toast also satisfies the cravings. Dates are most quick & easy to carry sweet snacks which is healthier replacement of sugar along with low glycemic index. Popping up 2 date%u2019s once/day is another easy way. Sweet vegetables can help to curb those sugar cravings. If you are not a fan of beetroot it is time to become one. Beets are also high in vitamins and minerals, including vitamin B and iron where sweet potato is starchy vegetable which releases the natural sugars slowly in the blood stream & won%u2019t cause blood spike. Roasted beets, boiled, roasted sweet potatoes with dash of nutmeg or cinnamon powder or simply slices of beets will also works.
In Health & nutrition On 13 July 2017
"Gluten free"Everybody is frantically looking for this label when they are out shopping at the grocery store. A gluten free diet is such a fad today that people actually worship it as the latest weight loss diet in town or as a way of cleansing their bodies. Many are even declaring themselves as gluten sensitive leading to exasperated family members, and dining partners to be cautious about the foods to eat. But do we really need to go gluten free? Gluten is a protein found in foods like wheat, barley and rye and to some extent in oats. Those with coeliac disease are allergic to this protein that causes severe reactions when taken and also causes damage to the small intestine and other organs in the body. People with coeliac disease usually have a genetic predisposition and hence, those having symptoms like diarrhea, anemia, dermatitis etc are advised to follow a gluten free diet. A gluten free diet is an absolute must for those with celiac disease as gluten can cause long term damage to the intestine and other organs even after gluten is removed from their diets. Off late many people are being diagnosed with non-celiac gluten sensitivity, where in they do not have celiac disease, but present with gastrointestinal symptoms after eating foods that contain gluten. Many people perceive that following a gluten free diet is just healthy and reach out for gluten free products at the supermarket. Which foods are gluten free? Sorting out gluten free foods seems like a daunting task, but fortunately there are many foods that are naturally gluten free and one doesn't need to fret about finding these items. The best gluten free foods are whole food groups like fruits, grains like buckwheat, amaranth, quinoa, vegetables, meat, poultry, sea food, and dairy, legumes like beans, lentils & peas. [chia-seeds] Many staple foods like potato, rice, maize, beans are easily found in any store, others like quinoa, chia seeds, flax, and millet tapioca may be found in select food stores. Be careful while buying a product that says "wheat free" on the label. Wheat-free is not gluten free. When is gluten free unhealthy? When foods like wheat and barley are cut from the diet, the body is deprived of many other nutrients these grains contain. And processed gluten free alternatives like gluten free snacks or gluten free breads contain more amount of sugars and fats and less amount of protein and fiber than their gluten equivalents. Also, many of these gluten free foods are not even fortified with the missing nutrients. That means you are paying more money for less nutritious foods. When is gluten free healthier? A gluten free diet can become healthy when the emphasis is on consuming whole foods. Even following a gluten reduced diet like taking some amounts of barley and wheat in your diet can be beneficial. A gluten free diet implies that intake of other foods be increased. Food manufacturers are increasingly banking on gluten-free foods and gluten-free alternatives to capture the health foods market. Including foods like quinoa, millet will also help you get enough vitamins and minerals. A gluten free diet may be taken to prevent many autoimmune diseases, depression, autism and fatigue, although there is no scientific research in support of this claim. Many with an irritable bowel disease have been known to improve on a gluten free diet without the presence of celiac disease. The gluten free food industry is now a million dollar market, and this trend doesn%u2019t seem to be dying down. Excluding gluten from their diets seems an easy fix to relieve fatigue and other complaints when they%u2019ve sought medical advice without much result. However, the gluten free faddists fail to realise that by eliminating, gluten they are also taking away precious nutrients that may keep them away from the doctor%u2019s clinic.
In Health & nutrition On 22 August 2017
Spearmint, also simply called mint, is in the same family as peppermint but is a different species. The main active ingredients in spearmint are Mint L-carvone and limonene. The leaves are the parts of the plant that are used for their essential oils that contain menthol and flavonoids.These compounds can boost overall health in a surprising number of ways. Spearmint tea is often considered a sweeter alternative to peppermint tea. Health benefits of spearmint tea- 1. Hirsutism & PCOS Hirsutism is the condition of a woman having a large amount of dark, coarse hair such as above the lips, on the chin and on the chest and back. It's caused by having higher levels of male sex hormones. Drinking 2 cups of spearmint tea for a month had lead in reduction of testosterone levels, a male hormone along with other symptoms like acne, infertility. 2. Relief stress In spearmint tea one the most powerful active ingredients is menthol which helps to produce a calm & relaxed state. So if you are suffering from chronic anxiety include a cup of spearmint tea it will help to ease your mind & eliminate negative effects of chronic stress hormones from your bosy system. 3. Indigestion Spearmint Tea extends its benefits and goodness in curing digestion related problems. Sip a cup of Spearmint tea after a meal and before going to bed for few weeks to solve the digestion related issues and soon you will be relieved from indigestion. The people who suffering from sound in the night when they sleep, consume a cup of this tea before sleeping for a month. 4. Morning sickness Morning sickness refers to nausea and vomiting if seen in non-pregnant women, Drinking 1 cup of Spearmint tea daily helps in curing nausea sip it slowly to feel better.It is even common during the first months of pregnancy to be absolutely sure, it%u2019s a good idea to consult your doctor first. 5. Helps to reduce inflammation The anti-inflammatory nature of spearmint tea is well-known, and it is commonly used to eliminate headaches and other pain throughout the body, particularly at the joints.This tea has been found effective for both acute and chronic cases of inflammation.Rheumatoid arthritis, asthma, allergic rhinitis and colitis are just few of the inflammatory issues that spearmint can help resolve. 6. Relief IBS (irritable bowel syndrome) Don%u2019t let severe abdominal pain and other symptoms of irritable bowel syndrome take a toll on your life.Although there is no cure for IBS, there are things you can do to cope with this condition.Drinking one cup spearmint tea post meal helps in reduction of abdominal pain, flatulence and stool frequency. How to prepare the spearmint tea ? Step 1: Put 1 tsp. of dried and ground spearmint leaves or fresh, finely chopped spearmint leaves in a tea cup. Step 2: Pour 1 cup of boiling water over the spearmint leaves. Step 3: Steep the tea for 10 minutes. Step 4: Enjoy the spearmint tea. Note- pregnant & breast-feeding women's, it is still a good choice to ask doctor relating to amount before sipping.
In Health & nutrition On 02 February 2018
Losing weight is a challenge for those who had been on higher side of weight & when it comes to maintaining that lost weight after "Diet" it's a bigger challenge as nobody would like to follow diet for rest of life. Let's us see what actually dieting means? Dieting is healthy lifestyle modification from your current lifestyle. To put it correctly it is your eating and lifestyle habits which make you put on weight. You can diet but the moment you go back to your old erratic eating habits then the old kilos will come back as well. You don’t have to change your whole life but you can add few small changes which can make a big difference. "Make small lifestyle changes which will last forever.” Practice mind full eating Mindful eating is the practice of listening to internal appetite cues & paying full attention during the eating process. It involves eating slowly, when you eat this way you are most likely to stop when you are truly full. Mindful eating helps with weight maintenance by targeting behaviors that re-commonly associated with weight gain. Binge in portion control So another bonus here you don't have to say "good bye" to your favorite foods. Yes, heard right give up food is not solution. Always plan your cheat meal it can be either once a week or once in ten days choosing which meal as per you either lunch or dinner. At the same time don’t make junk food the ‘treat’ food. It is not a reward, or a medal for your hard work it is just food. Remember that you don't have to stuff yourself till the neck just eat limit slowly after few bites wait your body to respond & stop, so that later you are not surrounded by guilt which in turn returns punishing yourself. Love yourself don't be obsessed You weigh yourself every day minor fluctuations make you stressed out then you start calorie counting which create a havoc & more mess. We worked hard, achieved our goal love yourself for that don’t obsess. You can sustain the weight by keeping to some healthy habits and still enjoy life. Check your weight once in week to keep track fluctuation of 800 gms -1 kg is almost normal but if difference is more we simply need to work on it calmly it's easier to lose a little weight than a lot manage your exercise well. Obsession will only make you hate weight loss and go mad. Exercise to stay fit Exercise adds extra kick in fitness, so even if you don't have time for a workout one day, walk instead of driving. Bypass the elevator and take the stairs. Go for a walk after dinner. Still too lazy for exercise read our blog- https://healthymantra.co/top-effort-less-exercise-anyone-can-get-tone-body/ Find ways to incorporate movement into your day. Balance routine When it comes to maintaining weight sleep also plays important role. Yes! Just as you work entire day your body do need some rest to revive it hence do take good sleep of 7-8 hours erratic sleep hours could be possible reason for disturbed weight also eat breakfast every day to kick-start your metabolism and prevent overeating throughout the day. Make healthful choices such as oatmeal or fruit or whole-wheat toast with ½ tsp peanut butter along with egg white.