These pillars are considered essential elements for building and maintaining emotional resilience, a crucial component of overall health…reports Asian Lite News
The Institute for Population Health (IPH) at Weill Cornell Medicine-Qatar (WCM-Q) hosted an interactive health-education event to highlight the power of mega sports spectacles in boosting social connectedness, health, and wellbeing.
Titled ‘Megasports: Promoting Health and Wellbeing for All’, the event was attended by Sheikh Dr. Mohamed Bin Hamad Al Thani, Director of the Public Health Department at the Ministry of Public Health, and covered all six key pillars of the emerging ‘Lifestyle Medicine’ discipline, which includes physical activity, healthy diet, stress management, restorative sleep, tobacco/risky substance use cessation, and social connectedness. These pillars are considered essential elements for building and maintaining emotional resilience, a crucial component of overall health.
The event included a series of fun and informative all-day activities, such as planking, push-up, and jump-rope challenges, an obstacle course, a pottery class, board games, and raffle draws. In addition, several mindfulness and bilingual storytelling sessions were held across the day.
Dr. Ravinder Mamtani, vice dean for population health and lifestyle medicine at WCM-Q, said: “The event offered Education City students, staff, faculty, along with their families and friends the opportunity to gain a better understanding of the role that mega sporting events, such as the upcoming FIFA World Cup Qatar 2022™, play in helping us connect socially, and thereby contribute to our overall health and wellbeing. It also further highlighted that self-awareness and self-care are critical elements in helping facilitate a healthy lifestyle.”
Dr. Sohaila Cheema, assistant dean of the institute for population health at WCM-Q, said: “We are constantly exploring new initiatives to help raise awareness on important community-related health measures, especially since the vast majority of non-communicable diseases (NCDs) can be prevented, treated, and often reversed through the adoption of sensible lifestyle measures. It was therefore wonderful to see so many enthusiastic participants attend this extremely engaging and informative event.”
IPH was created with the goal of advancing the tripartite mission of WCM-Q in the broad arena of education, research, community, and related matters. Through effective public health policies, healthy lifestyles, and informed healthcare decisions, life expectancy, health outcomes, and the overall quality of life can greatly improve.
Carrots are the perfect dipping stick that will keep you busy without making a mess; your body will love this hummus-carrot combo…reports Asian Lite News
Road trips are a relieving getaway from the daily structured routines we often find ourselves engulfed in, an escape to find new paths in our lives as we slowly cruise down the highway and let the heart wander to find its peace and happiness.
Road trips are happy and can get happier and more enjoyable when we keep our energy levels high and in their healthiest lane.
We all get those drive munchies, the urge to munch on something as our happy bodies drop their energies, craving for the bite of a delicious snack and getting our energies cruising again. It is important to note that eating junk or processed food should be strictly avoided as it can make you sick during your journey.
Rohit Mohan Pugalia, Co-Founder of The Rooted Co shares a list of seven healthy and energy-filled snacks you’d be fighting for right after the fight to shotgun the passenger seat.
1. Muesli Bars: Snacks made of muesli get your healthy gears up and give you energy for all your fun rides. A Muesli bar is quick to make and delicious to taste. Early morning trip and fancy a healthy snack? Then Muesli with fibre-rich nutrition will warm your heart with happiness and prepare you for the fun trip ahead; just a little prep and you have the bars ready to go.
2. Peanut Butter Granola: Filled with fibre-rich rolled oats, protein-packed peanut butter, crunchy roasted peanuts & black raisins, peanut butter granola is rich in essential minerals. It adds a dazzle of deliciousness and health to one’s heart. Granola is a must-have snack for a road trip you wish to enjoy to the fullest. A healthy tummy makes a happy heart, and a happy heart knows how to enjoy life’s journey through all the trips it makes.
3. Protein Bars: Our next healthy snack on the list are protein bars rich in fibres and protein from nuts, oats, multi-grains, and dry fruits. Protein bars are energy bars that provide an instant energy boost during the tiring leg of road trips. Just grab your favourite protein bar recipe and start making a protein bar of your choice.
4. Mixed Dry Fruit: Add a little masala, use them for garnishing or have them as they are! When mixed, a combination of dry fruits such as almonds, cashew nuts, dried dates, dried figs, walnuts, pistachios, etc., become an Indian snack that everyone has always loved to munch on during trips of all kinds. With different flavours hitting the taste buds, this snack gets better every time you eat it. Dry fruits are packed with rich fibres, protein, and vitamins. They help lift your immunity and maintain a healthy heart.
5. Granola Cookies: Cookies for those who love texture, crackles, and a taste that lifts your mood, a layer of texture on the outside covers the wholesome health benefits of granola baked on the inside, these cookies made out of healthy granola will keep you energised and the drift the junk cravings away.
6. Hummus and carrot are excellent protein-packed, fibre-rich and nutritional value snacks that will help keep your belly full and happy. One of the reasons to suggest this as a road trip snack is that you often want to eat something simply because you’re bored on the road. In addition, hummus is full of B vitamins which may increase energy and reduce fatigue as your body is already running on low energy since all you’ve been doing is sitting in the same spot for hours. And carrots are the perfect dipping stick that will keep you busy without making a mess; your body will love this hummus-carrot combo.
7. Lotus seeds, popularly called Makhana, can be an ideal option for road trips. These fluffy and delectable small bits are gluten-free; the best part is that they’re super tasty. You can easily pack roasted and spiced makhanas for your road trip. Lotus seeds are a highly nutritious snack packed with essential components, including proteins, fibres, vitamins, minerals and antioxidants. Makhana is an ideal addition to the diet to boost mental and physical wellness.
A road trip doesn’t end anywhere; it stays with you as a memory of joy and happiness. Filled with fun, laughter, adventure, stories, and, to top it all off, are healthy snacks filled with love to share and cherish forever. No one said it, but healthy snacks make a happy road trip happier.
There are no hydrogenated oils or trans fats in this unsweetened peanut butter. Keep salt, sugar, and preservatives out of your peanut butter recipe to get the greatest flavor…reports Asian Lite News
If you’ve ever asked someone for advice on how to stay healthy, they’ve undoubtedly told you to ‘eat a nutritious diet’, but really-what does that even mean?
“It’s not necessary to make healthy eating difficult. You’re not alone if you feel overloaded by the contradicting nutrition and diet recommendations available. It appears that for every expert who says a particular cuisine is healthy, there are two more who suggest the exact opposite. In actuality, although certain particular foods or minerals have been found to have a positive impact on mood, your entire dietary pattern is what matters most. Real food should always be preferred above processed food as the cornerstone of a balanced diet. Eating food that is as near to how nature intended it may have a profound impact on how you feel, look, and think,” says Amarnath Halember, Executive Director and CEO, NextG Apex India Pvt Ltd, “After consuming bad food for a while, switching to a healthy diet may be a little challenging for you, but with time and work, you will become accustomed to it and finally lead a healthy life.”
What are the effects of improper eating behaviors?
Amarnath: Obesity or excessive weight gain in a short period of time are direct effects of poor eating choices on our health. Next on the list are issues including delayed brain growth, memory loss, high blood pressure, diabetes, heart ailments, and weak bones. In order to stay healthy, it is essential to eat properly and healthfully.
What Is Healthy Eating?
Amarnath: Healthy eating does not entail avoiding fat, consuming fewer calories, or simply boiling your food. A well-balanced, nutritious diet must be adopted in order to develop healthy eating habits, which include eating everything in the proper quantities, at the proper times, and in the proper combinations. Don’t fully cut off fats or consume too much protein and fiber! Also keep in mind that as youngsters are still developing physically and mentally, they should be provided a variety of foods.
Following are some reasons for healthy eating
* All of the necessary nutrients for our bodies are provided by what we consume. In order for our body to do its everyday tasks, this gives it the appropriate quantity of energy. And not just any meal that we consume provides these nutrients; only foods that are nutritious do.
* To boost the hormones that will cause us to grow taller gradually as we age, a healthy diet is necessary.
* For our system to work properly, we also need wholesome meals. All the nutrients obtained from wholesome food cause both body and brain cells to operate and carry out their duties in an active manner.
* You won’t get ill as frequently if you eat healthy foods, which strengthen the immune system. All disease-causing germs and viruses are combated by a robust immune.
* Fat reduction is typically advocated for our diets. This is sometimes interpreted as completely avoiding even beneficial fats. Saturated and trans fats are the kind of bad fats that you shouldn’t consume. The same as proteins and vitamins, monounsaturated fats, polyunsaturated fats, omega 3 fatty acids, and omega 6 fatty acids are critical for human health. Under skin cells, these facts are stored and converted into the energy needed for both mental and physical activity. We should incorporate them into our diets on a regular basis.
* You can keep your body in good form while avoiding the perilous traps of weight gain and obesity by eating healthy foods.
Different Nutrients and Their Importance
We obtain all the nutrients required for good aging by eating a balanced diet. Proteins, carbs, lipids, vitamins, minerals, water, and fiber are examples of macro-nutrients that fall under this category. Let’s examine each of these nutrients’ significance in our diet in more detail:
Proteins: A crucial component that needs to be a part of our regular diet. To create new tissues and regenerate existing tissues, proteins are required. It safeguards muscular tissue, which is made up entirely of fat. Proteins are also necessary for the synthesis of the hormones and enzymes that regulate numerous bodily activities. People who are on a diet frequently stop eating any protein. This may weaken the muscles, leaving them more vulnerable to injury, which is not very healthy.
Carbohydrates: Carbohydrates are your body’s primary energy source and serve as its power providers. An enormous amount of energy is required by adults and teenagers. It is crucial for your health and development, as well as for boosting metabolism and keeping you active all day. Consuming enough carbs in your diet will stop proteins from turning into fat.
Fat: Get rid of the false belief that fats are unnecessary for a healthy diet. Even if only omega-3 and 6 fats and unsaturated fats should be included in your diet, fats are still highly important. Fats create cell membranes and offer energy. A, E, D, and K vitamins among others require fat to be absorbed. Hormone production is aided by fat. The layer of fat that forms beneath our skin serves as a barrier for our muscles while also keeping us warm.
Vitamins And Minerals: Even though they are needed in lower amounts than proteins and carbs, these nutrients are nevertheless vital for our body. Even in little amounts, they should be a part of our regular diet because a lack of any one of them can have major negative effects on our health.
Fiber: For our bowel motions to return to normal, we need fibers. Additionally, they aid in the prevention of several severe chronic illnesses including diabetes, cancer, and cardiovascular disorders.
Iron: It is a necessary ingredient that promotes brain cell growth, keeps our hemoglobin levels stable, and improves focus.
Calcium: It strengthens and helps to build teeth and bones, which keeps them from breaking. Getting enough calcium through our food also lowers our risk of getting osteoporosis.
The house of Mamafeast brings a healthy range of food products that will help you in your journey of eating healthy. All the products are made with ingredients that are not only health friendly, but also cater to your taste buds. Also, all our products are ones that don’t require much cooking or preparation. You can just grab them and eat it anytime on the go. Our products are not only healthy but also tasty and filling. Giving you the energy to have a great day ahead. The range of healthy products includes Peanut Butter Muesli, Cornflakes, and Chocolate Spread.
Peanut Butter: All of the ingredients in Mamafeast Creamy Peanut Butter are premium roasted peanuts, making it natural peanut butter. This peanut butter contains minerals including biotin, niacin, folate, copper, and other proteins like Vitamin E. The body’s need for protein is met in part by this dish of high-protein peanut butter. Protein aids in tissue repair, muscle development, and long-lasting satiety. The great high-protein spread, enjoy it. Discover the flavorful, creamy, high-protein peanut butter. It creates a wonderful snacking experience by fusing flavor with creamy, nutritious peanut butter. This healthy peanut butter offers a considerable quantity of dietary fibers in each serving, which can aid in weight loss by enhancing digestion and satiety. There are no hydrogenated oils or trans fats in this unsweetened peanut butter. Keep salt, sugar, and preservatives out of your peanut butter recipe to get the greatest flavor.
Muesli: Manifest Muesli is a delectable treat made of Multigrain, Wheat Flakes, Rolled Oats, Dried Fruits & Nuts, Dried Apple, Dried Papaya, Dried Raisins, Dried Sugar, Blueberry, and Dried Blackcurrant. Probiotics can improve digestion and intestinal health. Add some to your morning cereal. Additionally, probiotics support digestion and nutrient absorption. Everyone in the family, including children and adults, like this cereal. Berry and multigrain flakes, which are rich in antioxidants and other nutrients, are included in our muesli. Berries have a blood sugar-lowering and anti-inflammatory impact. Protein in our muesli helps you feel filled for longer. Additionally, it contains a lot of dietary fiber, which promotes digestive health. It’s a fantastic breakfast that will provide you with constant energy. Manifest Muesli is available in two variants Muesli Fruit and Nuts and Muesli Nuts Delights.
Cornflakes: A fantastic, crunchy cereal prepared from cornmeal is called Mamafeast Cornflakes. It is an excellent source of protein and fiber, naturally low in fat and cholesterol, high in B vitamins, and low in fat and saturated fat. This provides the ideal amount of daily nutrition for your meal. Whole grains provide you with the energy you need throughout the day since they are healthy. Due to its high iron and fiber content, it helps to strengthen your immune system. It is delicious and rich in vitamin C, vitamin B1, vitamin B2, vitamin B3, vitamin B6, sources of folate, and vitamin B12. Protein in this meal will help you feel satiated for longer. It also has a lot of dietary fiber, which supports maintaining good health. It’s a fantastic breakfast that will provide you with constant energy. These cornflakes are made from maize that has been sun-ripened. To make your delicious cereal, high-quality grains are first carefully flattened and cooked. Then, they are gently toasted and coated.
Chocolate Spread: Hazelnuts and cocoa powder are used to make Mamafeast Chocolate Spread, which lets you spread it guilt-free on your preferred food. Because of its creamy texture and sweet flavor, it is incredibly tasty and a superb supplement to a healthy lifestyle. It’s a great protein-rich snack for busy professionals and gym visitors. You can enjoy all the flavor without any of the challenges with this delicious chocolate spread. Our delicious chocolate spread is made with premium ingredients and benefits of vitamins A, D2, and E.
Builds muscle: The resistance element of cycling means that it just doesn’t burn fat, but it also builds your hamstrings, quads and calves and can also tone your calves, preserve muscle mass and strengthen your core…writes N. LOTHUNGBENI HUMTSOE
In recent years, the culture of cycling has gained tremendous momentum in our country. Cycling is fun, healthy and a low-impact form of workout for all ages. It’s a wonderful workout that keeps you activated both mentally and physically and help boosts immunity. The adrenaline rush that one receives while pedalling through different terrains also makes cycling an adventure.
For anyone who still needs a reason to take the bicycle for a spin, Sriram Sundresan, CEO, of Firefox Bikes shares some of the benefits of cycling: Weight loss: Weight gain due to a sedentary lifestyle is a common problem these days. Riding short distances to the neighbourhood shop, school, or work are mini-workouts you can sneak into your routine and an effective strategy for weight loss. Not only would this ensure that you are physically active, but these pedalling sessions would also help in torching fat. Approximately 45-60 minutes of cycling can help burn up to 300 calories.
Prevention of lifestyle diseases: Cycling regularly helps keep various health issues like diabetes, obesity, cardiac problems, or other lifestyle disorders at bay. Regular cycling has in fact proved to keep blood sugar levels in check. Cycling works as an effective stress buster, in essence, it definitely helps in mental well-being.
Reduces depression and anxiety: The benefits of riding a bicycle extend beyond physical fitness. Cycling gets you outdoor, among nature, leaving you to feel revitalised, energetic and optimistic. Depression, anxiety and stress are all positively affected by exercise, but the combination of exercise and exposure to the outdoors is a bit of a magic combination for emotional and mental well-being. So, hop onto your saddle and soak up some sunshine and positive vibes. After all, a happy soul is a healthy soul.
Builds muscle: The resistance element of cycling means that it just doesn’t burn fat, but it also builds your hamstrings, quads and calves and can also tone your calves, preserve muscle mass and strengthen your core.
Keeps your heart healthy: Cycling and cardiovascular fitness go hand in hand. Cycling on a regular basis keeps your heart healthy and is considered a great cardiovascular activity. Regular cycling stimulates and improves your heart, lungs and circulation, reducing your risk of cardiovascular diseases and also slowing down ageing.
Boosts immunity: One of the rising concerns in the present times is keeping ourselves safe, ensuring that we have the immunity we need. Cycling daily helps with keeping your physical health in check, increases your stamina, and helps keep the immune system young. In general, the fitter you are, the stronger is your immune system.
Corniche Hospital and SKMC are welcoming all patients and have returned to their normal operations, providing healthcare services to members of the community while adhering to the highest safety standards…reports Asian Lite News
Abu Dhabi Health Services Company (SEHA), the UAE’s largest healthcare network, has announced that Corniche Hospital and Sheikh Khalifa Medical City (SKMC) have returned to their normal operations and continue to provide specialized and comprehensive healthcare services to patients.
Corniche Hospital is the UAE’s leading tertiary women and newborn hospital, providing high-quality services. Meanwhile, SKMC remains committed to providing exceptional adult surgical and medical services in its inpatient and outpatient facilities.
The hospitals are also accepting a broader range of medical insurance. The coverage expansion is in line with Abu Dhabi’s vision to provide quality healthcare to all its citizens and residents. The list of accepted medical insurance includes DAMAN, AETNA, RAK Insurance, SALAMA, SAICO, NGI, AXA Dubai, Insurance House, MetLife Alico, Oman Insurance, Watania, NEXTCARE, National Life and General Insurance, ORIENT, NAS-NEURON, ADNIC, CIGNA, Qatar Insurance Company, Al Ain Ahlia, Al Hilal Takaful, Emirates Insurance Company and Takaful Emarat.
Corniche Hospital and SKMC are welcoming all patients and have returned to their normal operations, providing healthcare services to members of the community while adhering to the highest safety standards. The milestone was achieved thanks to the consistent efforts of the healthcare sector and the UAE government, which has drastically reduced the number of COVID-19 cases requiring medical care.
Saeed Jaber Al Kuwaiti, Group Chief Executive Officer at SEHA, said: “As healthcare leaders, we owe it to the community we serve to cater to the healthcare needs of every patient. Corniche Hospital and SKMC’s return to normal is a testament to our medical staff’s dedication to their patients. I am exceedingly proud of the work put in by the teams at the helm of both hospitals and pledge that we shall continue to provide our patients with the highest quality of care.”
While case numbers in the UAE are coming down, new COVID-19 cases continue to emerge across the world. The UAE government continues to adopt precautionary measures to keep cases at a minimum. The country’s efforts have been significantly successful, and it has been a leader in the global fight against the pandemic.
Al Kuwaiti further praised the tireless efforts made by the medical cadres across all healthcare facilities in the Emirate. Furthermore, he called on all members of society to continue taking all the necessary precautions.
If you are interested in making an appointment at Corniche Hospital or SKMC or at any of SEHA’s leading hospitals and clinics, please call 800 50 or visit www.seha.ae/. You can also book an appointment through the SEHA Mobile app or WhatsApp us on 02-4102200.
Numerous studies have revealed that diets rich in freshly harvested fruits and vegetables help avoid several fatal diseases and are also beneficial to the skin and hair…reports N. LOTHUNGBENI HUMTSOE
As more people become cognizant of what they buy and put on their plates, there is a growing demand for farm-fresh vegetables and healthy alternatives. Organic vegetables are alive, as opposed to conventional vegetables, which are waxed and sprayed with chemicals, effectively mummifying them. Making chemical-free fresh veggies commercially feasible may sound unreasonable, but this does exist in the market.
Food not only nourishes our bodies but also our minds and souls. A toxin-free diet is the simplest approach to a healthy body and a happy mind. That’s why treating nature the way it should be treated, homegrown e-commerce platforms are allowing us to give the freshest produce possible, free of harmful pesticides and chemicals that disrupt our physical and mental wellness.
The process that these organic sources follow is, that they handpick farm-fresh vegetables from authentic and trusted aggregators who work with organic farmers and put them through their three-stage cleaning process to completely remove any pesticides and chemicals that may have been utilized. These vegetables have traveled from locally farmed fields across India and are rigorously checked in the warehouse before being delivered to customers’ doorsteps. The vegetables are then transported to our warehouses, where they are processed, graded, and packaged in various sizes.
“The safety of everyone involved in edobo’s delivery chain is our priority,” claims Ravi Jadhwani, the Founder & CEO of edobo, who aimed to get something new to the table for the public in a country like India, where there are numerous startups in every sector. He further explains, “We follow the Best Safety Standards, which includes mandatory temperature checks at warehouses, periodical cleansing of storage facilities, and UV-controlled sanitization and packaging of items.”
One significant advantage of using a UV light for disinfection is that it is chemical-free, which protects the staff, customers, and equipment from the potentially dangerous effects of certain chemicals. It successfully eliminates up to 99.9% of the most dangerous foodborne bacteria. This provides insurance not just against regions that may have been missed during routine cleaning, but also against areas that may not be easily disinfected with chemicals. UV-C successfully sterilizes and extends the shelf life of vegetables without compromising their structure or taste, demonstrating that it is a valuable option to chemical alternatives.
Numerous studies have revealed that diets rich in freshly harvested fruits and vegetables help avoid several fatal diseases and are also beneficial to the skin and hair. By opting for organic vegetables, we make a commitment to live sustainably for our world and ourselves. We take an extremely significant step toward safeguarding our families, our farmers, and our soils.
One-touch delivery is made possible by e-commerce platforms that offer organic vegetables by serving as a direct link to farmers. The vegetables are delivered straight from suppliers that employ sustainable farming methods and best practices to avoid using pesticides and other chemicals and to maintain the nutritious value of all the vegetables grown on their farms.
So, why wait? Order a basket of the choicest, chemical-free greens and leafies from the comfort of your home.
Your healthy lifestyle will include mindful eating, cutting down on packaged foods, and sleeping adequately. Only working out for hours and hours will not fetch you any positive outcome…writes N. LOTHUNGBENI HUMTSOE
Are you tired of not seeing any results in your fat loss journey even after putting in tons of effort? The journey to losing weight is a lengthy process and requires strong determination. However, it’s not just a strong mindset and intention that will help you achieve your goal. Following a strict diet, restraining yourself from tempting food, and working out extensively, are all part of it, but even then you may not see the desired results.
You may be wondering why? And the answer is that there are some very simple mistakes that can totally ruin your fat loss journey. Unknowingly, we tend to make simple, stupid mistakes that make our weight loss journey a long and tiring one.
Nutritionist Nicky Sagar breaks down simple mistakes that can ruin your fat loss journey:
Inadequate sleep: One thing that we always ignore is sleeping enough. Sleeping less has severe impacts on our weight loss journey. From sleep, your body gets the required energy and helps you in your workout and productivity. But when you sleep less, your body does not have the energy to work out. Also, not sleeping enough leads to the consumption of unhealthy snacks which in turn store fat in your body. Sleeping for 6-8 hours is helpful if you wish to quicken your fat loss journey.
Excessive exercising: Definitely, exercising is an integral part of your weight loss journey. But one common mistake is exercising extensively and not following a healthy lifestyle. Your healthy lifestyle will include mindful eating, cutting down on packaged foods, and sleeping adequately. Only working out for hours and hours will not fetch you any positive outcome.
Skipping on meals: People have a misconception that if you don’t eat, you will lose more weight. This is a total myth. When you are skipping meals, you are keeping yourself hungry and deprived of the necessary nutrients. This will not just affect your overall health but you will end up munching mindlessly on snacks as you will be always hungry. Eating consistently and in the right portion is the correct way to follow in your fat loss journey.
Low water intake: Drinking enough water actually aids in speeding up your weight loss process. If you keep your body water-deprived, you will be inclined to eat more food automatically. Simple because your body requires a certain amount of water every day to ensure the smooth function of all organs. Besides, water helps in boosting your energy levels, builds muscle strength, and aids in increasing the rate of metabolism.
Packaged foods is quite harmful if we wish to cut down on fat from our bodies. Most packaged food has a lot of preservatives and contain added sugar, high levels of salt, and other ingredients which you are not even aware of. So, instead of snaking on these packaged foods, carry an apple or a banana, or a box of dry fruits to munch on whenever you feel hungry.
So, stop stressing now, correct these mistakes in your fat loss journey and see the healthier version of yourself.
Eating healthy doesn’t mean that you have to let go of your love for wafers. The trick here is to opt for healthier options such as popped chips rather than going for the fried ones…reports Asian Lite News
Replacing high cholesterol snacks with healthy food options has numerous advantages. We can certainly achieve a disease-free life by replacing our cholesterol-laden diet with fibre and nutrient-dense options. Soluble fiber-rich foods not only help to reduce cholesterol absorption in the body, but also aid in the process of flushing this greasy substance out of the system.
A healthy diet should include foods high in soluble fibre, fruits and vegetables, plant-based protein, and whole grains. While there are numerous options that can easily fit the bill, we have narrowed the list down to five items that can easily replace high cholesterol snack options you have grown accustomed to. Here are our options:
APPLE WITH NUTS
Summary: Zero-cooking, instant recipe with loads of good fat and fibre
Don’t have time to cook something: Fret not and just keep it simple with an apple and a mix of almonds, walnuts, and raisins. This power-packed snack option has loads of soluble fibre with an added dose of healthy fat, Omega 3, and antioxidants. It will also keep you full till dinner and is a perfect recipe for keeping your recurring hunger pangs at bay. Alternatively, you can choose to go for a protein, multigrain bar but make sure that it does have high protein content instead of sugar or artificial sweetener.
Pros and Cons: High in carbs and good fats; however, the fibre content is not so good.
POPPED POTATO CHIPS (50% LESS FAT)
Summary: An ideal snacking companion for health-conscious and fitness freaks
Eating healthy doesn’t mean that you have to let go of your love for wafers. The trick here is to opt for healthier options such as popped chips rather than going for the fried ones. TagZ Popped chips have up to 50% less fat than the regular ones and make for an excellent choice when it comes to enjoying snacking in a totally guilt-free manner. Further, you can choose from different flavours or variants and let your taste buds enjoy the snacks without pinching your conscience.
Pros and Cons: Guilt-free snacks with significantly less fat and no downside BROCCOLI SALAD
Summary: A powerhouse of vitamins and minerals with an added boost of fibre
Adding a healthy dose of green leafy vegetables is essential to leading a healthy life. The veggies block the absorption of cholesterol and also help the system to flush out the toxins from the body. For a quick snack option, Broccoli Salad is just what the doctor ordered. You can customise the salad by adding some more veggies (spinach, kale, etc.) and top it up with chopped onion, sliced tomatoes, boiled corns, and a spoon of mint sauce – sounds yummy, doesn’t it? Further, you can have this salad with some saucy gourmet dip which can take its taste to a different level altogether.
Pros and Cons: Packed with antioxidants but the taste might not go down well with everyone
VEGAN MILK SMOOTHIE
Summary: A delicious and filling way to quench the hunger pangs
Award: Good Value
Any list of healthy foods cannot be complete without a smoothie. Just toss some sliced banana, berries, nuts, and half cup vegan milk into a blender and get your perfect 4 pm snack ready in a jiffy. The high antioxidant nature of berries keeps the cholesterol down while the banana will add a boost of energy to the smoothie. Vegan milk, on the other hand, will also supply the much-needed dose of protein to complete the macro and micronutrient profile of this extremely healthy and filling snacking option. You can pair this smoothie with some chocolate cigars for that extra kick of sweetness and indulgence.
Pros and Cons: Delicious in taste but high in carbs and calories ROASTED LOTUS SEEDS
Summary: An Indian superfood with a myriad of benefits
An excellent source of calcium and powerhouse of vitamins, lotus seeds are counted among the superfoods boasting a range of health benefits. The snack option is quite filling too and keeps you sated for a long period of time. For quick preparation, just roast 100 gm of lotus seeds in a pinch of Desi Ghee (not oil) and switch off the flame once the seeds start turning a little brownish. Sprinkle some salt and add some crushed curry or mint leaves to bring extra flavour and taste to the recipe. You can very well complement these with some controlled calorie cookies to double the joy and happiness of indulging healthier ways.
Pros and Cons: Excellent nutritional profile but the cost is a little on a higher side
Sleep quality and sleep disturbances improved some in all groups including the group that did not exercise…reports Asian Lite News
According to a new study, resistance exercise may be superior to aerobic exercise as a way to get better sleep, and sleep is important for cardiovascular health.
The study was published in the journal, ‘American Health Association’.
“It is increasingly recognized that getting enough sleep, particularly high-quality sleep, is important for health including cardiovascular health. Unfortunately, more than a third of Americans don’t get enough sleep on a regular basis,” said study author Angelique Brellenthin, PhD, assistant professor of kinesiology at Iowa State University in Ames, Iowa.
“Aerobic activity is often recommended to improve sleep, yet very little is known about the effects of resistance exercise versus aerobic exercise on sleep. The U.S. Department of Health and Human Services’ 2018 Physical Activity Guidelines Advisory Committee Scientific Report identified the need for more research into resistance exercise and sleep outcomes. Our study is one of the largest and longest exercise trials in a general adult population to directly compare the effects of different types of exercise on multiple sleep parameters,” he added.
Previous research has confirmed that not getting enough sleep (the recommended amount for adults is seven to eight hours a day) or getting poor quality sleep increases risks for high blood pressure, elevated cholesterol and atherosclerosis, which happens when fatty deposits build up in arteries. Not getting enough sleep is linked to weight gain, diabetes and inflammation, all of which can worsen cardiovascular disease. Sleeping too much or too little also has been shown to increase the risk of stroke, heart attack and death.
For this study, researchers enrolled 386 adults who met the criteria for overweight or obesity, which was a body mass index from 25-40 kg/m2. Participants were inactive and had elevated blood pressure, measuring from 120-139 mm Hg systolic (top number) and 80-89 mm Hg diastolic (bottom number). Participants were randomly assigned to a no-exercise group (for comparison) or one of three exercise groups (aerobic only, resistance only, or combined aerobic and resistance) for 12 months. Everyone in the exercise groups participated in supervised 60-minute sessions, three times a week, with the combination exercise group doing 30 minutes of aerobic and 30 minutes of resistance exercise.
The various workouts included:
1. Aerobic exercise participants could choose among treadmills, upright or recumbent bikes or ellipticals for their aerobic modality during each session. Researchers monitored their heart rates to keep them continuously in the prescribed heart rate range for a moderate-to-vigorous intensity exercise.
2. The resistance exercise group completed their sets and repetitions on 12 resistance machines to work all the major muscle groups in a session. The machines included leg press, chest press, lat pulldown, leg curl, leg extension, biceps curl, triceps pushdown, shoulder press, abdominal crunch, lower back extension, torso rotation and hip abduction. Participants performed three sets of 8 to 16 repetitions at 50-80 per cent of their one-rep maximum.
3. The combination group did 30 minutes of aerobic exercise at a moderate-to-vigorous intensity, and then two sets of 8 to 16 repetitions of resistance exercise on 9 machines instead of 12.
Study participants completed a variety of assessments at the start and at 12 months including the self-reported Pittsburgh Sleep Quality Index (PSQI), which measures sleep quality. Researchers also measured sleep duration; sleep efficiency (how much time one is actually asleep divided by the total amount of time the individual is in bed); sleep latency (how much time it takes to fall asleep after getting into bed), and sleep disturbances (how frequently sleep is disturbed by things like being too hot or too cold, snoring or coughing, having to use the bathroom or having pain). Lower scores on the PSQI indicate better quality sleep, ranging from 0 for the best sleep to 21 as the worst possible sleep. Scores greater than five are considered “poor quality sleep.”
The study found:
1. More than one third (35 per cent) of study participants had poor quality sleep at the beginning of the study.
2. Among the 42 per cent of participants who were not getting at least 7 hours of sleep at the study’s start, sleep duration increased by an average of 40 minutes in 12 months for the resistance exercise group, compared to an increase of about 23 minutes in the aerobic exercise group, about 17 minutes in the combined exercise group and about 15 minutes in the control group.
3. Sleep efficiency increased in the resistance exercise and combined exercise groups, but not in the aerobic exercise or no exercise group.
4. Sleep latency decreased slightly, by 3 minutes, in the group assigned to resistance exercise only, with no notable change in latency in the other participant groups.
5. Sleep quality and sleep disturbances improved some in all groups including the group that did not exercise.
Based on these findings, interventions focused on resistance exercises may be a new way to promote better sleep and improve cardiovascular health.
“While both aerobic and resistance exercise are important for overall health, our results suggest that resistance exercises may be superior when it comes to getting better ZZZs at night,” Brellenthin said.
“Resistance exercise significantly improved sleep duration and sleeps efficiency, which are critical indicators of sleep quality that reflects how well a person falls asleep and stays asleep throughout the night. Therefore, if your sleep has gotten noticeably worse over the past two stressful years, consider incorporating two or more resistance exercise training sessions into your regular exercise routine to improve your general muscle and bone health, as well as your sleep,” he added.
A study limitation is the researchers’ use of a self-reported sleep questionnaire to assess sleep rather than objectively monitoring sleep. (ANI)
Each of these chapters contains a short introduction of the sweet, details of the ingredients, the method of making, the preparation time and the number of people it serves…writes Vishnu Makhijani
Religion might well be the opiate of the masses in India, but maybe the plethora of desserts offered in the name of religion have a role to play in it, says chef, columnist and food writer Rajyasree Sen, adding that in today’s political climate, there are few moments as satisfying as Hindus craving for some creamy sheer korma during Eid, or Punjabis asking their Bengali friends for mishti doi.
And the fact that Muslim cooks bake the Christmas cake in Calcutta (“no, I will not refer to it as Kolkata”) for a largely Hindu clientele to celebrate a Christian festival proves that when it comes to desserts and mithai — and maybe conveniently — the barriers drop away; one of the biggest reasons to celebrate the sweets of India, she maintains.
“I’ve been writing on food for a while now, almost 15 years I’d say. And it all started with me opening my Bengali and Anglo-Indian restaurant, Brown Sahib in New Delhi in 2007 (it shut down a decade ago). The thought behind the restaurant was to serve authentic Calcutta cuisine and to replicate some of the dishes I had grown up eating at home – keema chops, stuffed crabs, smoked hilsa, prawn malai curry. I have a background in journalism and with my interest in cooking, ingredients and in the history of foods and flavours, it was only natural that I’d be writing on food,” Sen told IANS in an interview of her book, “The Sweet Kitchen – Tales & Recipes of India’s Favourite Desserts” (Aleph).
She was the Wall Street Journal India’s food columnist for years, and has written columns on food for a variety of publications and also scripted many food shows for Fox, Nat Geo and Discovery. Thus, when approached to write on the history and cultural influences on Indian sweets – a topic which surprisingly hasn’t been written about in detail in any one book – the outcome presents readers with some interesting anecdotes, historical facts and tid-bits about sweets in India, and introduces them to some sweets which they might not be familiar with.
Considerable research went into the book.
“As I mentioned, for a country which loves sweets as much as India does – and has a plethora of sweets unique to different communities and regions, it was quite surprising that there was no one definitive book, even academic, on sweets in India. I’ve referred to old texts, books, articles, recipes and spoken to people to discover and confirm much of what you will discover in the book,” Sen explained.
As a result of her extensive research, Sen discovered historical facts she was not aware of or had even considered. For instance, which desserts must we thank the Persians, the Mughals, the Portuguese, and the French for? While she knew that a sweet had been created for Lady Canning in Bengal, she had no idea which Mughal emperor to thank for bringing halwa to India, or the Sikh connection to the creation of kaju barfi. She has also tried to demystify the very controversial question of whether Bengal made the rosogolla first, or if the credit goes to Odisha. She also discovered that daulat ki chaat, an airy, churned milk dessert available only during the cold winter of North India, has a Mughal origin.
Beginning with ‘Sandesh: Muse of the Bengal Renaissaince’, Sen takes the reader through 13 chapters to discover ‘Rosogolla: Who Stole My Cheese’, ‘The Christmas Cake: Cultural Chameleon’, ‘Payasam, Payesh, Kheer: The Three Avatars of Sweet Pudding’, ‘Halwa: The Arab Who Strayed onto the Indian Palate’, ‘Barfi: When Art Outdoes Nature’, ‘Gulab Jamun: Everybody’s Celebration Sweetmeat’, ‘Jalebi: Sweet Lord of the Rings’, ‘Daulat Ki Chaat: The Lingering Taste of Old Delhi’,
‘Misthi Doi, Shrikhand, Bhapa Doi: Haute Culture Curd’, ‘Goan Sweets: Gems from an Indigenous Pastelaria’, ‘Firinghee Sweets: Delicious Relics of the Raj’, and ‘In God’s Name: Sweetmeats and Culutral Congeniality’.
Each of these chapters contains a short introduction of the sweet, details of the ingredients, the method of making, the preparation time and the number of people it serves.
Sen also discovered that sweets are not strictly vegetarian — they can also be made with meat and eggs.
“For example, there are some non-vegetarian variants of halwa such as gosht halwa and ande ka halwa which are worth mentioning,” she said.
“Giving a whole new meaning to the word ‘sweet meat’, the gosht halwa is a translucent, succulent dessert soaked in ghee and cooked with tender lamb mince. The recipe is referred to in old Persian recipe books, and khansamas who worked in Old Delhi homes have recreated the dish from memory, turning out a delightful dessert prepared by cooking meat for hours by stirring it with milk and sugar till it amalgamates into a thick halwa which is then flavoured with saffron and cardamom. This preparation is supposed to have originated in Rampur, Uttar Pradesh.
“Ande ka halwa, or egg halwa, is made by cracking eggs into a pan with ghee, milk, sugar, and dried fruits. The mixture is cooked until a thick custard forms, which is then sprinkled with saffron. Most Indian halwas, however, use grains, such as the suji halwa and atta halwa,” Sen explained.
She earnestly hopes the book will serve the purpose of breaking down barriers. “Like all good meals are supposed to do, this book should bring people to the same table and help create an understanding and appreciation of other communities and peoples. After all, if we love their foods, we can surely extend some affection towards them as well,” she elaborated.
What next? What will her next book be on?
“Who knows, maybe I’ll write a historical espionage! I’d love to write a book on Bengali cuisine with recipes. Let’s see, time will tell,” Sen concluded.
