Tag: healthy diet

Influence of Western Cuisine on Indians

Burgers, fries, pizza, turkey, hot dogs, wraps, sandwiches, pasta and shakes. Yum, right? While dreaming of delicious food, our mind often wanders to the foods offered by Western cuisine. We cannot deny the irresistible appeal of Western food even though we have pretty good choices of hot and spicy veggies and curry on our Indian menu.

The fast-food chains such as McDonald’s, Burger King, KFC, etc., influenced by western food, are rampant across every part of the world. Western cuisine is gaining rapid popularity everywhere to provide for guests from different nationalities because of tourism.

Do you even remember the last time you ate with your hands? Spoons, forks and chopsticks have invaded our traditional way of consuming food. When we eat with our hands, we become more conscious of the taste, flavours and aroma, leading us to relish and enjoy our food more. Right from the way of eating to what we eat, everything has changed due to westernization.

The staple diet of western people revolves around meat. They have bread as a supplement or an appetizer. They tend to eat fried foods over others and include artificially developed products and processed ingredients. They prefer minimal spices in their food too. But we Indians, on the other hand, love the mix of spices such as cloves, cinnamon, cardamom, saffron and many more. Our staple diet is rice and vegetables. We have unlimited and wide varieties of options to choose from for breakfast, lunch and dinner. We are more inclined towards fresh and homemade food.

We have established that Indian cuisine has aromas, spices and all the tasty whatnots. But still, we prefer Western cuisine. There are many reasons behind it. One chief deduction is that we have always had an inferiority complex that made us hold the Western culture in high regard. In doing so, we began to imitate their lifestyle to become equals to them. The other equally significant reason is that globalization has caused Western foods to crawl into Indian kitchens.

There are two sides to a coin. Sure they look appetizing, taste phenomenal and takes little to cook, making it a convenient choice. What more can we ask for, right? Anyhow, did we ever stop to wonder whether these types of food are suitable for us? They may tickle our taste buds at the moment, but they leave a profound mark on our long-term health.

Western food increases the risks of high blood pressure, diabetes and heart attack. Due to the lack of variety, it focuses higher on sugar and fats. It causes a threat to our biological system, leading to a rise in diabetes patients in our country.

The abundance of fat in fried foods is the main culprit provoking unhealthy weight gain and digestive troubles. Forget about maintaining your thin waistline and toned abs if you are not ready to give up chicken nuggets and salty dips. But, sacrificing them and switching to roasted and baked foods would prevent the adverse effects later in your life.

Despite the ease of preparation, Western dietary habits are disastrous to our health. If we do not establish a stop system to shut down the onset of the growing fast food industry, obesity and lifestyle risk factors will become more prevalent in India.

6 easiest weight loss tips you can practice now!

Are you the one who wants to lose weight while eating junk food? Well, today is your lucky day, because this is possible! As I was thinking about losing weight, I worried about food constraints, workout strength, and scheduling. I kept on researching for easier and adaptable methods and I learned some amazing and unique weight loss tips.

Weight loss does not always associate with body image. It is also a means of being healthy for some and a professional requirement for others. All we need is motivation to act. Remember why you want to do this and DO NOT BE AFRAID to start now. Baby steps are fine and the results will amaze you!

If you are working from home like me, you must have plenty of time and resources. If not, all the more reason for you to read my tips. Imagine yourself after achieving your desired weight! I am losing at least 3KGs per month since then!

  1. First dose: Start your day with a glass of lukewarm water mixed with 1 tablespoon of honey and 1 medium-sized lemon. This tonic not only helps in weight loss but also helps in the proper digestion of your subsequent meal or breakfast.
  2. The 5-minute breaks: If you don’t have time or interest for 40-60 minutes of continuous exercise daily, 5-minute breaks are very important for you. This way, you don’t have to plan or do every exercise in one go. Whenever you are sitting or standing for long hours, take a 5-MINUTE GAP EVERY HOUR to practice some easy weight loss ‘Yogasanas’ and do some stretching. You can also play a song and enjoy aerobic dance for 5 minutes. Maintain the intensity. Remember, unless you sweat, you have done little. If you take at least 8 breaks a day, you are giving 40 minutes to it daily, which is ideal. If you have time, you can escalate the duration of the break. If you are in an office and you can’t do it there, do it in the lounge, bathroom, parking basement, or terrace. You know you can find a place. *winks*.
  3. Walk: If you are not in quarantine, wear a mask, and instead of driving, walk to the nearby stores for buying grocery or stuff which is available nearby, instead of driving. (You are also helping in environmental protection.) If you do phone calls, walk every time you are on a call. Stop just sitting or standing while you talk on call.
  4. 3-hour meal plan: You need to do your homework and maybe need some help with it. Search and note the healthiest recipes which are also tasty. Choose one for each meal and stick the plan on your kitchen wall. The food needs to be tasty, otherwise unwanted cravings! Your meal plan goes like this: Eat small portions of food every 3rd hour. Yes, that’s just it!
  5. Tiffin: Keep a tiffin filled with fruits, and have them in between the meals whenever you feel hungry. Eat them, make juice or shake. But do not add sugar. You can also freeze it and eat it like ice cream. Vegetable juices are also a very healthy option. I suggest, eat the fruits and drink the vegies. The sweet taste of fruits compensates for the sour taste of vegetable juice.
  6. Eat junk food: Yes, you can, but in calculated proportions. If you are okay with not eating junk at all, it’s best. Otherwise, plan your junk diet as well. Out of your favorites, make a list and ideally have one meal of junk in every two weeks. If it’s difficult, make it once a week. Remember, only one meal of junk. Don’t overeat. Don’t force yourself into not eating junk for months. Because if you do, there is a 70% chance of you snapping and eating junk every day due to long-standing cravings.
  7. Celebration: Sunday is not an exception. Celebrate your Sunday by relaxing, dancing, and a bit of exercising. Work your body out for a minimum of 40 minutes. Sunday is not an excuse for unplanned junk. Keep track of your parties, so that you can plan your junk meal accordingly.

As the World Health Organization states, “Health is a state of complete mental, social and physical well-being, not merely the absence of disease or infirmity.” And Gautam Buddha knew “To keep the body in good health is a duty… otherwise we shall not be able to keep the mind strong and clear.”

10 Must Eat Foods For A Healthy Diet

Many people believe that the crux of a healthy diet is the exclusion of unhealthy foods. However, a good diet should also incorporate an increased intake of nutritious, health-boosting foods. Here are 10 of the best foods for healthy eaters to stock up on.

1 Nuts

Nuts are also a great source of protein and are packed with fibre antioxidants, fatty acids and vitamins and minerals. Nuts are also packed with calories – so enjoy in moderation. However, you should be aware that those calories come mainly from high levels of monounsaturated fats – which are extremely good for you. Eating foods rich in these fats can help lower bad cholesterol and cut your risk of heart disease and a stroke. We’re not just talking peanuts here – look for Brazil nuts, cashews, walnuts, pecans and pistachios.

2 Oily Fish

Oily fish – such as salmon, mackerel, sardines and trout – are renowned for their health benefits. Again this is when eaten in moderation. The ideal amount is between two and four portions a week. Not only are they a great source of vitamins and minerals – including immune-boosting vitamins A and D – but they are rich in omega-3 fatty acids. These super healthy unsaturated fatty acids have many health benefits, and have been linked to a lowered risk of heart disease, brain damage, stroke, dementia and prostate cancer. Research also suggests omega-3 fatty acids can benefit eye health by halting the progress of age-related macular degeneration.

3 Beetroot

Beetroot is one of the most recent vegetables to be hailed as a ‘superfood’. Studies have suggested that drinking beetroot juice can improve stamina when exercising, lower cholesterol and blood pressure, boost heart health and liver function, reduce the risk of dementia and fight against cancer. This versatile vegetable is also a good source of many vitamins and minerals, including vitamin C, which is important for tissue growth and repair. It also provides folate, which is great for pregnant women as it helps to reduce the risk of birth defects in unborn babies, as well as helping to prevent anaemia.

4 Onions

Well, we’re not just talking onions here – the wider food family includes garlic, leeks and chives. All can do wonders for our health. Studies have suggested that both onions and garlic can help reduce cholesterol, while findings published in the Journal of Nutrition showed that onions could help lower blood pressure. Onions and garlic also have antiviral and antibacterial properties, so can help to fight against bacteria and illness in the body. Another study by researchers at the Kings College London and the University of East Anglia found that eating foods from the onion family could help prevent hip osteoarthritis.

5 Dark Leafy Greens

We’ve all been told to ‘eat our greens’ as children. And it seems our parents were right. Dark, leafy greens such as spinach, watercress and kale are bursting with nutrients including iron, calcium, potassium and vitamin C, and packed with health-boosting phytonutrients. Some of the reputed health benefits of eating your greens include a lower blood pressure, improved eye health and a reduced risk of cognitive decline.

6 Quinoa

Quinoa is a recent discovery for many, but has become widely available and is must on any healthy eater’s shopping list. Mostly treated as a grain (although it is actually a seed) it can be used in the place of pasta, wheat or oats for an extremely nutritious meal. Quinoa, like most grains, is high in fibre, making it great for the digestive system. However, perhaps its best attribute is that it is one of the few plant sources of high quality protein containing all eight essential amino acids. On top of this, it is a great source of nutrients including magnesium, manganese, iron, calcium, potassium and several B vitamins.

7 Berries

Acai berry, blueberry, goji berry, blackberry… there almost seems to be too many berries to choose from. Luckily, you generally can’t go wrong with any commercially available berry. These super healthy fruits are extremely high in antioxidants. Many different berries have individual health benefits, including the ability to help prevent dementia (blackcurrants and boysenberries), fight off colon cancer (blueberries), improve vision (bilberries) and ward off urinary tract infections (cranberries).  

8 Oats

Oats are a key part of a healthy diet as they provide slow release energy, meaning that they will keep you feeling fuller for longer. Grains are notoriously good for your health and the closer they are to their natural state when eaten the better their benefits. This means that whole oats are a particularly good choice. Oats contain many minerals, including zinc, iron and calcium and are a good source of B vitamins, which are great for the nervous system. They also have many other health benefits. These include helping to reduce the risk of heart disease and diabetes, lower cholesterol, reduce blood pressure and benefit the digestive system.  

9 Beans

Many people’s diets rely on the humble bean, either in its dry, canned or baked form – and the great news is that beans are good for our health too. Studies have found that beans are a great source of antioxidants, protein and nutrients (such as iron, manganese and B vitamins). Beans are also high in soluble fibre, which can help to reduce cholesterol, stabilize blood sugar and improve the digestive system.  

10 Tomatoes

Basic salad ingredients, such as the tomato, are often overlooked for their health-giving properties. But scientists have recently revealed that eating a diet rich in tomatoes may help to reduce the risk of conditions such as prostate and lung cancer. Some other benefits attributed to eating the tomato include a strengthened immune system, better heart health and the prevention of blood clots.

How to Fight PCOS with Diet and Nutrition

Polycystic ovarian syndrome, or PCOS, is a condition that affects up to 1 in 10 women of child-bearing age. In a nutshell, PCOS is characterized by hormonal imbalances, involving not just the reproductive hormones (like estrogen and testosterone) but also hormones that regulate blood sugar, fat storage, and appetite.

Symptoms of PCOS may include painful or irregular periods, acne, abnormal hair growth, increased appetite, weight gain, and difficulty losing weight. Women with PCOS often develop metabolic syndrome, which increases your risk of heart disease and diabetes. And the reverse is also true: Women with metabolic syndrome are more likely to develop PCOS. PCOS is also a leading cause of infertility.

Common symptoms of PCOS include:

  • irregular periods or no periods at all.
  • difficulty getting pregnant (because of irregular ovulation or failure to ovulate)
  • excessive hair growth (hirsutism) – usually on the face, chest, back or buttocks.
  • weight gain.
  • thinning hair and hair loss from the head.
  • oily skin or acne.

PCOS is strongly linked with obesity—and as obesity levels have risen, PCOS has become a more common diagnosis. But there are also lean women who suffer from PCOS. Almost all women with PCOS, however, have some degree of insulin resistance, which is also known as pre-diabetes.

The first-line therapy for PCOS is a diet and lifestyle makeover with the primary goal of improving the body’s sensitivity to insulin. Here are 3 ways to start on a virtuous path.

3 WAYS TO IMPROVE INSULIN SENSITIVITY AND ALLEVIATE PCOS SYMPTOMS

Tip1: Lose weight (if you need to)

Weight loss improves insulin sensitivity and you don’t necessarily have to reach your goal weight to get this benefit. Even a modest amount of weight loss can begin to reverse symptoms of PCOS. For example, if you are 50 pounds overweight, losing 10 pounds can make a big difference in your PCOS symptoms, even though you might still be significantly overweight.

Above all, you want to lose weight at a pace you can maintain long-term. Crash diets that produce fast weight loss followed by the inevitable rebound weight gain do more harm than good.

Tip2: Be more active

Exercise is also a great way to improve insulin sensitivity. It also helps rebalance reproductive hormones. As a bonus, it can also help with weight loss. A combination of aerobic exercise (anything that gets your heart rate up for 30 minutes a day) and strength training will work best.

Tip3: Eat regularly but not too frequently

Although some people claim that eating every 2-3 hours is ideal, spacing your meals out more can help improve insulin sensitivity. Instead of having a small meal or snack every few hours, try to get used to eating a more substantial meal and then waiting 4-5 hours before eating again. For tips on how to choose foods that will keep you full longer, review my episodes on satiation and satiety.

WHAT TO EAT

High fiber foods can help combat insulin resistance by slowing down digestion and reducing the impact of sugar on the blood. This may be beneficial to women with PCOS.

Great options for high-fiber foods include:

  • cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts
  • greens, including red leaf lettuce and arugula
  • green and red peppers
  • beans and lentils
  • almonds
  • berries
  • sweet potatoes
  • winter squash
  • pumpkin

Lean protein sources like tofu, chicken, and fish don’t provide fiber but are very filling and a healthy dietary option for women with PCOS. Foods that help reduce inflammation may also be beneficial. They include:

  • tomatoes
  • kale
  • spinach
  • almonds and walnuts
  • olive oil
  • fruits, such as blueberries and strawberries
  • fatty fish high in omega-3 fatty acids, such as salmon and sardines

PCOS, like many disorders, responds positively to proactive lifestyle choices. This includes exercise and daily physical movement. Both can help to reduce insulin resistance, especially when coupled with a limited intake of unhealthy carbohydrates.

Many experts agree that at least 150 minutes per week of exercise is ideal. Daily activity, low sugar intake, and a low-inflammation diet may also lead to weight loss. Women may experience improved ovulation with weight loss, so women who are obese or overweight and want to get pregnant may find physician-approved exercise especially important.

The symptoms associated with PCOS can cause stress. Stress reduction techniques, which help calm the mind and let you connect with your body, can help. These include yoga and meditation. Speaking with a therapist or other medical professional may also be beneficial.

“Taste or Health – Man Against Oneself” ?

Evolution of mankind has led humans to different phases and eras of lifestyle with doors opened to every kind of facility, commodity and comfort. But all this came with all the great efforts and struggles of our ancestors who traveled from place to place in search of food and water initially, then shelter, knowledge,relationship,and many more. So there is and will be a lot more to learn from the finding and struggles of our ancestors. But we humans as we evolved, tried to shift towards things which fascinated us. So we hardly invested in things which were really necessary for us, especially our body truly needed it. The best and finest example for the same is food. Humans and its tribes have walked distances in search of better water and food resources so as to remain fit and healthy. But in today’s world we have totally shifted from the mindset of “What is necessary to our body and health towards What is necessary for our taste”. So doing all this we truly have deteriorated our health and immune system definitely. 

Today’s youth has made a quick shift towards these junk and unhealthy foods and love eating it more oftenly. Variety of these outlets have also come up with big brand names around the world , which are into the business of these foods. But this food has affected humans in many ways, especially focusing on the Aggression and Patience level. So to know about this , a survey of around 23000 women who were pregnant was conducted who ate junk food while pregnant, with the one who ate healthy food. It was widely acknowledged that children whose mother ate more junk food during her pregnancy, the children came out to be more aggressive and less patient. Thus the effect of this junk food could widely be seen. 

Junk food lacks the main nutrients, vitamins and protein responsible for helping normal humans to perform a number of activities in day to day life. Major thing which these lack is Omega-3 which is responsible for major functioning in our body and helps to fight anxiety and depression, and reduces heart related risk. This was also tested while experiments on Mice as mice-1 was given protein and vitamin rich good while other was provided junk food lacking, Omega-3 , so it was recorded that in the mice who’s diet was rich in vitamin, protein was seen to be calm and healthy whichever the one who’s diet lack vitamins and protein and basically Omega-3 show symptom of anxiety and stress by moving around. 

Food and what we eat, do have an effect in our actions and decisions which we perform. If we eat healthy, our mind feels fresh and more often takes decisions in a calm and peaceful manner, while if we eat food which lacks these things, the conditions are reversed. This was seen I’m an experiment where 2 scenarios were taken. 

  1. First case the participants were given junk food before the experiment. 
  2. The participants were given healthy, protein, and vitamin rich food. 

The experiment was like that there will be two participants and the other participant will have 10 dollars, it’s his choice how he divides it between two. If you take the money irrespective of how it is divided, it’s yours but if you challenge the issue of division, then both lose and no one takes the money. 

  1. So in the first case when participants went after eating junk food. They show some actions of aggression and impatience. The other participant divided 10 dollars as 2:8 . Which means that the participant would get just 2 dollars whichever the one dividing kept 8 . Most of the experiment resulted in no one taking money, as they fight back for equal share. This all came out if their sudden action due to lack of patience and thinking about. 
  2. While in the second case where participants had better food, they seem to be calm and composed. When the other participant divided in the same ratio of 2:8 . Most of the participants believe to take more money than nothing. 

So this shows that how food really affects our day to day actions and thus relates reactions to whatever we do. 

There are many more significant researches which do show that how our eating habits do affect our actions, our way of dealing with tasks on day to day bases, and surely our health. So one must try to eat healthy food, irrespective of how it tastes or one likes it or not. It is the need of our body and we require it for performing day to day task in the right and peaceful way. One can have these junk for once in a while but including them in day to day lifestyle would surely have a bad impact on our “health” and surely our “relationship“. 

“So one must focus on eating healthy , living healthy and thus behaving healthy”.