MINDFUL DRINKING

 

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It is admitted by many adults that they resort to alcohol to escape from the stress of the day. While it might look like a few glasses is enough to relieve the pressure, sooner they would be adding on more in the pretext of family, financial and work related issues. Many people who drink often use stress as the excuse and it could pose a serious concern to their health over the long term.

So here are some tips to keep your drinking under control

  1. First eat and eat adequately: It is by norm that people are starving at the time when the happy hour starts. It is therefore important that you first take a salad or some healthy finger food that is higher in protein and fiber. This way you can keep away from the junk. Also if you still feel hungry after this, you should go on and have regular dinner or lunch. This way you would be content and you will not end up snacking on the tidbits around you much.
  2. Keeping hydrated: When you have had a long stressful day you might find it easier to down couple of drinks quite easily. But if you want to be mindful of your drinking, always start with a tall glass of water with lemon and ensure that you have sparkling water in between your drinks. This way, not only will you be hydrated enough but you will also stay within your limits.
  3. Say no to mixed drinks: If the drink is mixed with say some fruity addition, then you should definitely say no to it for it has extra calories. And it will never make you feel content. Also do not keep shifting between different drinks either, like from beer to margaritas to tequilas, etc. In fact if you are starting with beer you shouldn’t have any hard liquor after that. This is because you will not know how much you are consuming and you will end up going overboard. Stick to any one kind of drink.
  4. Keep the tab: A drink above four for women and a drink above five for men is considered to be binging. Always keep the second tip in mind and keep yourself hydrated with water in between so that you keep a respectful count on the drinks you intake.
  5. Choose your drink wisely for the day: People often tend to drink too much when they have the entire day dedicated to drinking. You have to go for drinks that have lower content of alcohol like spritzers, wine or beer when you have to prolong the drinking for the whole day. This will keep you afloat and ensure that you are sober for the day. Of course, do remember to add sufficient food with good calories into you and also take a break for couple of hours from alcohol in between to stay on board.
  6. Before and after rest: It is not advisable to consume alcohol after a day consumed with heavy workout. And neither should you resort to alcohol after you have had a poor sleep. You need to have a good sleep prior and after the drinking. When you have alcohol on empty stomach, it will further lower your sugar levels in the blood stream. And if you do it after a workout, then this level goes down even further and hence is not advisable.
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PROBIOTIC AND GUT HEALTH

 

 

sfit_fitpp0101_py_2.PDF-770x470I have been getting many queries on having “yakult”as probiotic.Many people are using as probiotic specially during summers and monsoon season. people want to know Is yakult is by far the best probiotic source for Yakult a better immunity, if that will help or if there is a better alternative.
Here is my answer”Yakult”, is a probiotic. That is, it have live microorganisms that are said to bring about a lot of benefits to your health when ingested. It is said to improve the immunity system in your body and also help improve the digestive system in the process. There are also studies which prove that these are extremely beneficial to treat nervous disorders too.
You can refer to the gut to be the second brain in our body. And if your gut is not functioning to its full potential, then it can have some serious repercussions on your health. Almost 80% of our body’s immunity is based on how good our digestive system performs. It is therefore imperative for our gut to be in the best of health, for us to remain healthy.
Let us now delve deeper on what does the drink of Yakult has in it.
A standard Yakult without any variations like that in the Yakult light has,
• Sucrose, dextrose in the form of sugar to balance out the sourness.
• Powdered skimmed milk.
• Naturally extracted flavors
• In every 65ml bottle, you will find 6.5 billion of live Lactobacillus casei, Shirota strain with a concentration of approximately 108 CFU/ml.
If we go by the ingredients mentioned above, Yakult definitely has all the elements, especially the bacteria that are friendly to gut. It can resolve inflammation issues along with other problems in both your intestines.
The amount of sugar in each bottle is however a concern. Since it is highly sweetened, it is not best suited for those with diabetes and for people who want to lose weight. And yet, if you are not worried about the sugar content, then you can definitely feel free to use this.
What is the other alternative for Yakult?
There are many natural sources of food products that can provide you with the same gut friendly bacteria like the Yakult. There are many food items that are rich in probiotics. Some of the most commonly found and high probiotic content include,
• Miso soup
• Olives
• Yogurt
• Pickles
• Kefir
• Cultured cheese
• Sauerkraut
• Buttermilk
To conclude, you would find a whole gamut of nutritional products that offer the best of the nutrients but you need to bear in mind that these products make use of sugar or salt as natural preservatives to keep the shelf life of these products longer. And this can bring down the actual nutritional content. It is therefore better to have curd or yogurt with your meal. If you recollect, you would have seen your grandparents and parents having a bowl of curd at every meal. By including curd, you are making it easy for the food to get digested. There are also multiple other health benefits that you can gain with curd.
The next blog will help you learn the differences between curd and yogurt and until then wish you all a healthy life!
My article was not against any company or drink but my personal opinion.Thank you.

Monsoons:Health and Happiness

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As the rains come, it brings along loads of happiness all around. And when there is monsoon, you have so many options on activities that you can indulge on like trekking, cycling, running or simply walking in the rain. Everything we do in the rain brings a smile onto our face. But with monsoons comes your craving for some of the most enticing street food such as vadapav, bhajiya, panipuri, bhel and other similar chaat items. I was on a trek on the Shaydari ranges in Maharashtra sometime back. Once I finished my trek, I indulged heartily in some hot and flavorful vadapav and bhajiya. Unfortunately though, I had to face the consequences of indulgence the very next day in the form of diarrhea, a direct effect of consuming vadapav and bhajiya.
Water and Food are the two main elements that get contaminated quite easily, especially in the monsoons. And that is why monsoons are the period when you see quite an increase in water borne diseases, with many bacteria and other germs breeding in stagnated water. It is therefore important that while we enjoy the monsoon, we also take care of our health and that of our children.
Preventive Action that you need to take during the monsoon season
• Boil water before drinking.
• Eat only after washing your hands thoroughly.
• Try to eat only home cooked food and avoid the street food as much as you can.
• It is better to stay away from leafy vegetables when taking your meals in a restaurant as there is no way to know if they have been thoroughly cleaned.
• Do not eat left over items but always try to eat fresh food and vegetables.
• The chances of you getting a stomach infection is higher if you eat fish during monsoons as this is the time for their breeding.
• It is better to shower if you ever happen to get wet in the rain to avoid falling sick from any bacteria.
It is necessary to be precautious for our bodies are quite susceptible in getting infected. But despite the safety measures, if you happen to have diarrhea, then this is what you should do.
1. Given that your body dehydrates when you have diarrhea, drink lots of boiled water throughout the day.
2. Try to have as much liquid diet as possible and avoid solid food items.
3. If you have a lesser impact with diarrhea, you can also include curd with cooked rice as part of your diet slowly.
4. You can include many warm and herbal teas like ginger, basil leaves, honey and pepper which have antibacterial elements to keep you safe.
5. Since the humidity is generally higher during the monsoons, and this can have an impact on your digestion. Therefore, eat lesser and only when you are hungry.
6. As much as you can, include foods like fresh fruits, green tea and nuts which have antioxidants so that you have enough immunity to fight against possible infection.
To summarize,
Enjoy the monsoon with the best of the health!

Which oil is better?

 

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When it comes to oil, we always relate it to high cholesterol, weight gain and

classify the oils into good oils and bad oils, and nowadays I am pretty sure

the majority of people considers olive oil, rice bran oil for cooking because they have

amazing benefits on health but does that mean the oil or ghee which we have

been using it since ages is bad for our health!Just give it a thought?

So, let’s come to the oil, the type of oil we should use depends on how we use,

for what purpose we are using it and yes how much we are using. Some oils are

heat stable and some are not. Sometimes, cooking of the oil destroys the richness

of the oil.

Let’s take a look on some of these oils,

1. Ghee

Ghee is best suited for high temperature cooking. For example, frying,

deep frying, shallow frying as ghee has a high smoking point. Ghee is rich in

Vitamin A and E, not only this helps us to boost up the immunity, but athletes can

have Ghee too for quick energy! Ghee when compared to butter, it proves to be a

better option.

2. Rice bran oil-

Yes! Nowadays celebrity oil, it’s made from the outer layer of the rice, which we

called as “BRAN” and that’s why it is called “RICE BRAN” oil. This oil has something

special that other oils don’t have i.e.oryzanoll , which is a good cholesterol, but

make sure to maintain your cholesterol levels. Don’t solely just rely on and oil,

changing lifestyle is the best key, again this oil has a high smoking point and

therefore can be used in cooking with high temperatures.

3. Sunflower oil-

As the name said, the oil extracted from sunflower seeds. It has a good amount of

Vitamin E and commonly used. Although, this oil has a significant amount of

vitamin E but at the same time, studies say we should avoid it because it raises

our blood glucose levels and lipid profile too. It can be used again for deep frying

and for other cooking purpose

4. FLAX OIL-

It is pressed from flax seeds which is rich in omega 3 and alpha linoleic acid. Its

richness is equal to fish oil, which people nowadays used as a supplement, but it’s

been shown in many studies that the human body doesn’t convert ALA to the

active form. Hence, the absorption rate will be less and yes, it has a low smoking

point and has a lot of polyunsaturated fats. Hence, not advisable for frying and

high temperature cooking.

5.Canola Oil

Canola  oil is derived from rapeseed, which is ideally not fit for human

consumption as it has high amount of uric acid, which been said get removed

during processing. It has a good balance of fatty acids, but then it has lots of

contradictions  regarding the processing of its oil and use of toxic solvents that

made it completely unfit for human consumption.

6.Olive Oil

Olive oil has gained a lot of importance in the food industry because of its super

amazing nutrients. Olive oil is made from the fruits of the olive tree which we

called olives and its processing is extremely simple and requires the least amount

of chemicals. Hence, best for human consumption.

A few points to keep in mind for olive oil:

1. There are many versions of olive oil right from extra virgin to refined olive oil,

go for extra virgin oil which stands for its purity and get extracted in its

natural way, hence more nutrients are retained.

2. The light, refined, lighter olive oil in the market is subject to a lot of chemical

processes and a lot of nutrient loss happens in that stage.

3. Olive oil has slow smoking point and hence, not at all suitable for cooking.

You can use it in salad dressings or just have it raw for its health benefits.

Conclusion-AS you see there  every oil has its potential health benefits ,No oil is bad as such it also depends how we using that oil too .Remember, when we overdo with our oils it leads to high fat, cholesterol etc etc,so instead let’s watch our habits and so the lifestyle because just switching to oil won’t change your cholesterol levels we need to improve our lifestyle too and use oil in moderation so that we can have it for our whole life.Switching to oil periodically is the best way to reap benefits of each oil.

 

THE RICHNESS OF PALAK PANEER IS NOT SO RICH

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When we heard the name of palak paneer, it sounds so tasty and at the same time, we think its one of the best source of iron and when combining with paneer you get the calcium as well!Thats the incomplete story! We all grew up with the idea that spinach was the best way to solve an iron deficiency problem, and eating a dish of palak paneer would help increase the level of iron in the blood as spinach is the best source of iron and paneer with a lot of antioxidants and paneer gives us calcium. In India, people love to have their spinach with naan, roti or plain rice. It is so yummy, that even children love its taste. The same cannot be said for its nutrition and these are the reasons why:

• 100gms of spinach contain only 2.7mg of iron,we never eat 100gms of iron per day,so just do little maths calculation you will get to know how much iron we get from eating spinach consider one serving 25-30gms!
• The type of iron you get from spinach is non-heme iron which is quite different from what the body needs as nutrition. Non-heme iron is plant based which is why it is not very much compatible with the human body.
• Spinach is also known  for its high calcium content. Spinach also has something called oxalate in spinach which usually binds with calcium to cause a decrease in its absorption. The body can only
absorb 5% of the calcium in the body.
• Paneer has a lot of calcium which reacts with iron, causing an interference with iron
absorption in the blood.
• By combining the two neither we get proper calcium nor iron ,so palak paneer is not  very good combination to for from nutrition point of view

Conclusionpalak paneer for sure not rich in what we eat for right or what is it said for?so if we are eating it for calcium and iron then its absolutely wrong choice , Eating other recipes in addition to palak paneer helps. Dishes like mutter paneer, lauki paneer, paneer bhurji as well as others can be eaten as well. If you have anemia, and have been told to eat spinach subzi, squeezing some drops of lime juice high in vitamin C increases iron absorption.
Other than that, spinach alone rich in vitamins like A,E,K ,and folic acid when it is fresh, steamed or quickly boiled. It is a good source of vitamins

HOW MUCH WATER I NEED?

It’s amazing how many ailments like headaches and fatigue can be attributed to dehydration.And considering how simple it is to drink more water, hopefully this article will give you a little kick in the butt to ensure you’re getting enough.

How much water I need?
There are different recommendations for water intake. A rule of thumb is one should drink about 3 litres (12 glasses) of water per day. However, different people need different amounts of water to stay hydrated. For some people, fewer than 8 glasses may be enough. Those who indulge in lot of physical activities and exercise have higher water requirements. The best way to check if you are well hydrated is to check your color of  urine. If your urine color  is consistently colorless or light yellow, you are most likely to be optimally hydrated. Many a times, increasing your water intake may also increase your rounds to the washroom.

Here we go with the solution
My answer to this problem is that, one should divide the water intake throughout the day instead of drinking 1 bottle at one shot. It’s always worked if you drink 1 glass of water every hour. This reduces the frequency to visit the washroom often and makes sure you are well hydrated throughout the day.

How to reach your water target?

  • When you are out, consider carrying a reusable water bottle so that it could be re-filled with water once it’s empty. This can also make it easy for you to track how much water you actually drank through the day.
  • If plain water doesn’t fascinate you, try squeezing a lemon to your drink
  • Ensure that you drink water before, during and after your workout.
  • Begin and end your day with a glass of water
  • When you feel hungry, drink water. This will help you find if it’s just the thirst or you are actually hungry. True hunger will not be satisfied by drinking water.
    Prepare a schedule if you have trouble remembering to drink water. For instance, drink water when you wake up; at breakfast, lunch and dinner; and when you go to bed or as I mentioned before, drink a small glass of water at the top of each hour.
  • Drink water when you go to a restaurant. It will not only keep you hydrated but also keep you full so that you eat in controlled portions.
  • Take-away message: Stay well- hydrated, keep glowing and keep fit!