Tag: lifestyle

Categories
Food Lite Blogs

Veganism at the forefront of sustainability battle

Want to turn Vegan?(IANSLIFE)

According to the Good Food Institute, sales of plant-based foods grew three times faster than overall food sales in 2021. In food, in beauty products, and products used in everyday living, increasingly labels carrying the terms “organic”, “cruelty-free”, “climate-friendly”, “lactose-free”, and “vegan” are inviting curiosity…writes Deepak Jolly

Sustainable, cruelty-free, antibiotic-free, ethically-produced, plant-based veganism that was a niche sector till recently is now gaining worldwide popularity. As distinct from vegetarianism, veganism seeks to avoid the unnecessary disturbing or suffering of all living beings, and is practiced as a diet, lifestyle and fashion alternative with people choosing plant-based products over those made from or mandates testing on animals. Veganism was the minority of another minority class of vegetarians but is now enjoying the spotlight with the move towards conscious living gaining currency during the peak of the Covid-19 pandemic.

Initially, the term vegan was used to describe non-dairy vegetarians, but in 1951 the Vegan Society updated the definition to “exclude all forms of animal exploitation”. The term vegan first surpassed “beef” as a search term in 2016.The global market share of plant-based foods is projected to reach US $10,892 million by the end of 2022 with a CAGR of 6.7%. Thus,”to meat or not to meat?” is a question that begets its own answer when you see non-meat choices as healthier, sustainable, ethical and planet-friendly.

According to the Good Food Institute, sales of plant-based foods grew three times faster than overall food sales in 2021. In food, in beauty products, and products used in everyday living, increasingly labels carrying the terms “organic”, “cruelty-free”, “climate-friendly”, “lactose-free”, and “vegan” are inviting curiosity.

With climate events rocking different geographies at different times, sustainability has gained traction in everyday living choices. Animal agriculture is the second largest contributor to greenhouse gas emissions after fossil fuels. It also leads to deforestation, water and air pollution and biodiversity loss. What’s good for the planet is good for us as well. And in food, cosmetics or fashion labels, one doesn’t really have to look too hard to find conscious living, vegan alternatives that celebrate the idea of harmonious co-existence. What’s more, vegan food spans inspiring, diverse palette of flavours now, and burgers, bakery, and snack fillings can be easily expanded to include vegan alternatives.Recently India’s first D2C Unicorn, Licious made news by foraying into the plant-based meat market with the launch of UnCrave. Veganism has emerged as a million-dollar health industry.Beyond Meat, Oatly, and several other vegan businesses have created a buzz globally.The plant-based meat industry is going to be in $7billion globally this year, and is also giving birth to the flexitarian culture where people choose meats when there is no alternative, but happily make ethical choices when presented with alternatives.

With India facing an epidemic of non-communicable diseases (NCDs) like an increase in incidence of diabetes, cancer, stroke and heart disease, plant-based meats offer healthier alternatives.As per a WHO report, nearly 5.8 million people die from NCDs every year in India, or in other words, 1 in 4 Indians has a risk of dying from an NCD before they reach the age of 70. Ingredients commonly found in plant-based food include legumes, quinoa and vital wheat gluten, better known as seitan, and so vegans don’t miss out on their quota of proteins.

Nearly 42% of the Indian population avoids meats due to religious reasons. According to a UN FAO report, India accounts for the lowest rate of meat consumption globally. There were around 500 million vegetarians in India in 2020. However, only 1% of Hindus are strict vegans, so the total number of vegans in India is approximately five million, but is set to zoom with growing consumer awareness.

Veganism promotes nut-based or soy milk instead of dairy milk. While most infants can digest lactose, many people begin to develop lactose intolerance, a reduced ability to digest lactose, as they age. A study by Sanjay Gandhi Post Graduate Institute of Medical Sciences concluded in 2015 that three out of four Indians are lactose intolerant. Medical experts say that the capacity to digest milk naturally decreases as we age, and vegan milk is thus healthier.

Veganism has thus outstretched the boundaries of vegetarianism, though a complete overhaul of dietary habits is a slow process. Bollywood mega stars like Aamir Khan, Shahid Kapoor, Virat Kohli and Alia Bhatt have been promoting and practicing vegan habits. Ritesh Deshmukh and Genelia D’souza are co-founders of Imagine Meats, a plant-based meat alternative brand. Virat Kohli and Anushka Sharma are now investors and brand ambassadors of the homegrown plant-based meat brand Blue Tribe.

The vegan trend might have initially been a fad, but it’s winning fresh converts who see the obvious advantages of making ethical choices, saving health, biodiversity and the planet.In India, bodies like the Plant Based Food Industry Association (PBFIA) are stressing on the bigger picture of securing a plant-forward future, creating a network within the plant-based ecosystem to connect organisations, food handlers, start-ups, investors and consumers.

In the FMCG sector, in cosmetics, personal care and hygiene, biodegradable cutlery, fashion brands, cleaning and cleansing products, and products for pet care, there are plenty of vegan choices that allow us a guilt-free life. Veganism is at the forefront of the sustainability battle, and the increasing demand for nutrition-dense plant-based solutions. It’s all about living a life of compassion, and healthy choices. It’s a personal choice, but the decision impacts us all. Given its vast array of benefits and the growing interest of consumers, veganism is going to be the next big market opportunity, on a scale similar to that of the IT sector. It’s ethical, it is bound to win the day.

ALSO READ-Vegan supplements for healthy lifestyle

Categories
Food Lite Blogs

Be wealthy with ‘healthy’ lifestyle

Protein-rich breakfast recipes .(photo:IANSLIFE)

Choosing a blended oil like Saffola Gold Blended Oil as part of your everyday diet can help in keeping your heart healthy. It has natural antioxidants that help build immunity and gives you benefits of oryzanol that helps lower your cholesterol…writes N. LOTHUNGBENI HUMTSOE

‘Healthy lifestyle’ a common phrase that has come under much scrutiny over the last couple years, has some of us checking our calorie count with every meal intake, and most of us aiming to achieve it, but never being able to. Despite alarming facts that reveal the sorry state of the Indian population’s heart health, and India accounting for approximately 60 per cent of the world’s heart diseases, it becomes an important consideration.

We know that hypertension, high cholesterol, diabetes, or obesity can impact our health negatively. These can be caused by our poor lifestyle choices. Our sedentary lifestyles have led to reduced levels of physical activity, coupled with the lack of moderation and imbalance in our food habits that include excess consumption of processed foods high in refined sugar, salt and high-in fat consisting of saturated and trans-fat. The key to minimising health risks is not as hard as you may think. Starting small and adopting simple dietary and lifestyle changes can help in maintaining overall heart health.

Simple Swaps to keep your heart healthy.(photo:IANSLIFE)

Choose granola bars over Indian dessert

We Indians have a sweet tooth and crave for something sweet with our meals, but most of the time we go overboard with the consumption of desserts which have excessive amount of sugar. Over consumption of sugar for long period of time accumulates as fat in the body causing weight gain. Even though sugar is part of our regular diet one needs to be mindful about the consumption pattern, portion sizes and should go for a snack which is more ideal.

Granola bars are a quick snack for those who need a power boost but make sure you use low amounts of sugar. Homemade granola bars can be made at home with oats, berries, edible seeds and dry fruits that are high sources of fibre and protein. Soluble fibre helps to reduce LDL levels i.e., bad cholesterol and blood pressure which will keep your heart healthy.

Swap fruit juices with whole fruits

Consuming whole fruits in the morning helps in better absorption of vitamins from the fruits. However, people choose the convenient option and consume fruit juices.

Natural and canned fruit juices are a concentrated sources of sugars without the benefit of fibre. Hence, it is advisable to include whole fruits as part of your breakfast, which have nutrients like fibre, vitamins, minerals, and phytonutrients. Seasonal fruits can be a good way to include fruits in your breakfast every day.

Choose blended oils over single seed oils

Our day-to-day cooking requires oil in almost all our meals, therefore choosing the right oil is a simple change for overall health. Though single seed oils like ground nut, soybean, canola etc. do have health benefits, they are not enough to provide the right balance of fatty acids which are recommended in our diet.

A healthier switch would be opting for multi-source oils, also known as blended oils. Blended oils with antioxidants have multiple benefits like providing nutrition from fats and improving immunity. It is prepared by combining two or more oils into one to obtain benefits of two oils in one. They are scientifically blended to provide good balance of MUFAs and PUFAs that help manage cholesterol.

Choosing a blended oil like Saffola Gold Blended Oil as part of your everyday diet can help in keeping your heart healthy. It has natural antioxidants that help build immunity and gives you benefits of oryzanol that helps lower your cholesterol. Additionally, it has LOSORB technology which helps in absorbing lower quantities of oil during frying compared to other cooking oils. The oil is a blend of Rice Bran Oil which is rich in MUFA and Sunflower Oil which is rich in PUFA; and hence, gives you a good balance of MUFA and PUFA, which is beneficial for your heart health.

Lower sodium and saturated fat rich snack foods

The American Heart Association and Indian Council of Medical Research recommend ideal consumption of sodium to be no more than 2000 mg a day. Processed foods like chips, crackers or white bread as an evening snack has become a norm amongst adults these days and these foods are usually high in sodium and saturated fat. It is important to check nutritional labels before purchasing processed foods to assess the amount of sodium and saturated fat you are consuming. You can also opt for a healthy switch and consume foods like fruits, sprouts, oats, yogurt or millet based foods for snacks.

Swap fast food with healthy alternatives

Working professionals living sedentary lifestyles tend to depend on fast food to satisfy their hunger pangs. Fast food could have excess amounts of saturated fats, refined sugar and sodium, increasing the possibility of obesity, diabetes, hypertension and cholesterol imbalance.

5 dietary switches for a healthy lifestyle(ianslife)

To counter this, a simple habit of eating healthy alternatives like hummus wrap, savoury oatmeal, and millet dosas can be relished. Chickpeas, oats, millet flour and veggies have great source of plant-based protein and fiber which improves your good gut bacteria and have low glycemic Index that helps to control blood sugar levels. Leafy vegetables like spinach, cabbage, fenugreek leaves, kale and collard greens are high in fibre, vitamins and minerals that promote overall health and heart health.

Maintaining a healthy lifestyle can seem overwhelming, especially with all the information out there. However, breaking down your health goals and making simple, easy changes to your everyday habits can help achieve a healthy lifestyle.

ALSO READ-Super fruits for magic health

Categories
Lifestyle Lite Blogs

Tips to have a diabetic-free lifestyle

Managing diabetes & metabolic syndrome with naturopathy(IANSLIFE)

Insulin resistance is a complex metabolic abnormality and a common concern in both Pre-diabetics and Diabetics…writes DR. CIJITH SREEDHAR

Diabetes or Metabolic syndrome contributes to 2.5-fold increased cardiovascular mortality and a five-fold higher risk of developing diabetes. According to recent research studies, by 2020, cardiovascular diseases will be the largest cause of disability and death in India.

Metabolic syndrome is a cluster of disorders like high blood fasting sugar, high blood pressure, increased waist-hip ratio with a potbelly, and abnormal cholesterol or triglycerides due to impaired metabolism. Long-term persistence of these conditions leads to further complications like stroke, renal damage, nervous disorders, and retinal issues.

Diabetes is the basic inability of the body’s cells to utilize insulin, which is known as insulin resistance. Due to this, though the pancreas produces insulin, our cells are unable to use it for the uptake of glucose and this leads to Diabetics. Clinically. a fasting serum insulin level of more than 60 pmol/L is considered a state of insulin resistance clinically

Insulin resistance is a complex metabolic abnormality and a common concern in both Pre-diabetics and Diabetics. It affects the ability of peripheral tissues to use insulin, thus impairing peripheral glucose utilization and resulting in the development of hyperglycemia, among others.

The main peripheral tissues involved are the liver, skeletal muscle, and adipose tissue as they are the main insulin-sensitive sites. In insulin resistance biochemical parameters like blood glucose level, blood triglyceride level, and blood cholesterol level increase whereas blood HDL cholesterol level decreases, which in turn contributes to cardiovascular disease and metabolic syndrome.

How does one get all these issues?

While Metabolic syndrome is not infectious it is completely dependent on the lifestyle of the individual. The wrong diet patterns, lack of physical activities, long-term stress, late working hours without proper sleep, lack of adequate rest, environmental factors, and slight influence from one’s genetic background. To put it in a nutshell at the end of the day you are the one who decides about your health; you cannot fault your genetics!

How to get back into a healthy life?

Short-term relief is not the answer as the damages have happened due to wrong lifestyle habits which can only be reversed by making healthy lifestyle modifications. A perfect diet, a good amount of exercise, or daily yoga & pranayama, all help to attain physical and mental strength.

In this context, Naturopathy offers a drugless and non-invasive treatment that could transform your life by awakening the healer in you! At ‘Prakriti Shakti’, CGH Earth’s clinic of Natural Medicine, treats lifestyle diseases such as Diabetes, where in addition to the body treatments, you learn dietary practices and other lifestyle alterations using Yoga & Meditation for managing and preventing hormonal and metabolic disorders, in a sustainable manner. The curative programs are holistic and integrated combining personalized naturopathy and yoga therapy with the recommended period for the Treatment of Diabetes being 21 days. A few tips on how to go about living a diabetic-free lifestyle:

Prakritishakti

. Soak chia/ basil seeds overnight in a glass of room-temperature water. When you wake up, drink this water along with the soaked seeds on an empty stomach. Chia / Basil seeds are a good source of soluble fiber, hence this drink helps in reducing the Glycemic load as well as insulin spikes in the body.

. Make a Juice using 2/3 raw Amlas / Indian gooseberries, one glass of room temperature water and have it early morning on an empty stomach. This juice is a good source of Vitamin C and also acts as a laxative which helps in riding the body of accumulated toxins.

. Replace one-time bowls of cereal with a Millet dish and for the next meal replace the cereals with vegetables. This also helps in preventing as well as reversing diabetes

. Keep yourself hydrated by drinking a minimum of 3 liters of water every day.

. Replace Sweet fruits with Citrus fruits and Semi ripened fruits

. Count the natural colours in your diet i.e.: A Rainbow diet – make sure that you include a minimum of 7 colors of fruits and vegetables in the diet. This arms the body with enough phytochemicals

. Sleep for 7 to 8 hours at night, as this enhances the possibility of reversing Diabetes by around 30 percent.

Is there a link between Diabetes and Frozen Shoulder?( Ianslife)

. Strengthen the Soleus muscle by walking or other strength training. This is the single most important muscle that helps in glucose metabolism

. Burn belly fat with Yogic practices and Kriyas.

. Keep the levels of Vitamin D optimum by exposing yourself to sunlight else with supplements

. Short, cold applications/packs on the abdomen are an excellent method to improve your metabolism and vitality. This therapy assists in increasing the circulation to the abdomen area which in turn aids your digestion.

ALSO READ-‘Diabetes, biggest killer of humankind can be stopped’

Categories
Lifestyle Lite Blogs

Determined journey to fitness

Record your pulse rate before and after walking one mile; determine how long it takes you to walk or run a mile; know how many push-ups you can do; and measure your waist circumference and BMI…writes DR SIDDHANT BHARGAVA

One of the best things you can do for yourself is to start a fitness programme. When you transition from couches to crunches, you feel revitalised and exhilarated.

Physical activity improves brain health and lowers the risk of chronic diseases; it improves balance and coordination, strengthens bones and muscles, helps with weight management, and improves sleep quality and the ability to perform daily tasks.

Going straight for the bench press on day one will be contrary to your expectation of instant six-pack abs and may lead to an injury. If you are considering starting exercising but, don’t know where to begin, identify your level of fitness to know where to start and what to do at first.

Here’s a guide to help you start a routine and stick to it for the best results without straining yourself:

Identify your fitness level

First, determine your level of fitness. You should have a firm grasp on how to fit yourself. To track your progress, you must first assess and record your baseline fitness score to establish a baseline for yourself.

Record your pulse rate before and after walking one mile; determine how long it takes you to walk or run a mile; know how many push-ups you can do; and measure your waist circumference and BMI.

Before beginning an exercise routine, you should consult a fitness expert and have a physical medical examination. Identifying your fitness level is especially important for beginners who are new to strenuous physical activities because it can detect any health issues or conditions that may put you at risk.

Design your fitness program

Exercising every day needs a plan that includes attainable steps and goals. Create a balanced routine and start with easy steps to follow, and then you can continue to raise the bar as your fitness levels improve. For instance, if your goal is to do a 5-kilometre run, start by building a plan that includes shorter runs. Slowly as you will climb up the ladders, build activities into your daily routine, try high-interval intensity training and allow time for recovery.

Stick to it

Replacing unhealthy behaviour with new healthier habits is an excellent approach to achieving your fitness goals. Therefore, stick to your exercise routine. Develop a habit and do it regularly. Make a schedule and exercise at the same time every day. As per the experts, one should exercise at least 150 minutes per week. Start slowly and let your body rest from time to time and choose a time that works best for you.

Eat healthily and stay hydrated

Eat a healthy and balanced diet to boost your fitness programme. While carbs can fuel your muscles, replenish glycogen stores after exercise and assist with the absorption of amino acids into your muscles during recovery, proteins help improve muscle recovery, repair tissue damage and build muscle mass.

In addition to this, consuming healthy fats help burn body fat and preserve muscle fuel during workouts, making your energy last longer. It is equally important to stay hydrated throughout the day for optimal performance. It also helps you recover and gets you ready for your next training session.

Monitor your progress

Conduct a personal fitness assessment every two months. You will come to know about a lot of things such as the need to increase exercise time to continue improving, or maybe you will find that you’re exercising enough to meet your fitness goals.

Remember that starting an exercise is an important decision. It can change your life and provide you with a sense of fulfilment. By planning it carefully and slowly achieving all your fitness goals you can establish a healthy habit that will lead to a healthy body and mind.

ALSO READ-Inflammatory diet may lead to depression

Categories
Lite Blogs

Steps to focus on healthy lifestyle

My goal is to empower people to just make better decisions and I think that’s what I’m going to be doing in the future… Dr. Siddhant speaks with Lothungbeni Humtsoe

It is undeniable that living a healthy lifestyle is expensive. Dr. Siddhant Bhargava, who oversees the nutrition and calorie intake of Bollywood’s greatest performers, breaks down a few diet and lifestyle suggestions which don’t burn a hole in your pocket on Audible’s podcast, ‘Kya Lifestyle Hai’.

Dr. Siddhant talks about how the show helps listeners take a few steps every day and focus on a healthy lifestyle without shelling out lots of money.

So far, you’ve been sharing your health and lifestyle tips with Bollywood celebs, what motivated you to take this to the one and all through your podcast?

Siddhant: I think I just realized that there’s a huge gap in the market. So more than a doctor, I think over the last five years, I’ve become a business person. I’m an entrepreneur by nature. And I just like finding gaps in the market and plugging them. And that’s exactly what this podcast on Audible is also doing. No other podcast currently exists that is giving you all of this information in such a short duration, a shorter span of time. And all this information I vouch for is completely scientific research and is very relatable because that’s the very narrated it, that’s the way we presented it. So I just realized that there was really a gap and a need for something like this, and we filled it.

How will this podcast help influence people to lead a healthy lifestyle?

Siddhant: I think my podcast ‘Kya Lifestyle Hai’ is going to give them a plate full of good choices. And the best part about this plate is that it’s going to have only good choices. All they have to do is pick up that favorite good choice from this plate and eat. That’s the way I look at it. We’re probably giving them 100 things that are going to be good for them. And even if they ended up doing 10 out of these 100 I’m pretty sure that they’re making a significant improvement to their lifestyle.

This is your first time as a narrator for the podcast, how was your experience? What inspired you to take this opportunity?

Siddhant: So, the first time that it was it was pretty daunting at first, because, you know, I hadn’t ever done a podcast, usually people are used to seeing my face all the time. I do believe that a large part of my communications are through the way I emote, through the way I am. And this was a little bit of a challenge, initially. But I think the team that I was working with really made life simple for me, like a big thank you to Priyanka, because she’s really handheld me through the entire journey. She taught me how to modulate my voice, she taught me how to sort of keep a person engaged just through my voice, and all of these things I’m definitely going to be taking back with me for a lifetime. So Audible, Rainshine Entertainment and Priyanka are the biggest reasons why this podcast has actually happened and why I can say that it’s a good podcast.

What precautions did you keep in mind while narrating this podcast?

Siddhant: Definitely, one had to practice a little bit because you know, you’re just talking into a mic, there’s really nothing else. And you need to be comfortable with doing that yourself because otherwise, you’re not going to be able to deliver your best work. So I think we recorded a couple of episodes and then scrapped those episodes out and then re-recorded them. Because I still wasn’t able to get the hang of it initially.

But once I got the hang of it, and once I understood how I’m supposed to emote purely through my voice, what distance I’m supposed to keep from the mic, all of that, then it just became a simple process. And then it was just about seeing your story in exactly the same way, as you say it on video, you just have to speak into a mic and you get the job done. And one thing I’d definitely like to add is that a podcast is about three things. One is about how you write it, how well it’s written, and the content in it, and two how you narrate it for sure, and three, how well the range has actually worked. So these three things need to be kept in mind for a podcast.

Any current clients that you can name or upcoming work you want to talk about?

Siddhant: Yes, so current clients, they’ve been the same. It’s Sara Ali Khan, Alia, and Ranbir all these are people that I have been helping for quite a while now. Future plans? Yes, I mean, I would want to continue making more content, visual and auditory, both. I love this podcast. I will be writing a book as well. The book is sort of going to be about how to live a longer life and how to live a better quality life or it will have a lot of health tips. My goal is to empower people to just make better decisions and I think that’s what I’m going to be doing in the future.

ALSO READ-Forget your stressful period days with simple tips

Categories
Food Lite Blogs

Why your child is a fussy eater?

If they have no physical activity at all, in that case, they might not want to eat as much as they usually do. This essentially means tiredness and activity levels have a direct impact on children’s appetite…writes Dr. Ganesh Kadhe

Nutrition is one of the key areas of effort for parents during their kids’ formative years, but a childs fussy eating habits can be incredibly frustrating for a parent to manage. Fussy eating occurs amongst children due to early age feeding difficulties and food, taste preferences, late introduction to solid/semi-solid food and pressure to adopt eating habits. Before you resort to bribing them with a yummy dessert or fast-food items like burgers and pizzas, let us explain why this happens.
Reasons why your child is a fussy eater

Taste: Children are born with a natural preference for sweet tastes. They crave higher levels of sweetness compared to adults. For example, they may not enjoy having vegetables as much as a sweet treat which turns them into reject healthier food and makes them a fussy eater. As they grow up, kids may increase their liking for bitter or sour food with repeated exposure and if they are accompanied with something sweet and as their taste buds evolve.

Composition of food: You must have noticed your child prefers foods such as slices of bread, cakes, breadsticks, crackers, chicken nuggets, and chips, over anything else put on the table. The reason here is that they do not have to put much effort into chewing and swallowing these foods as they are processed foods with no added nutritional value to them. The second reason why the younger ones prefer these foods is that they are starchy carbohydrates. A child prefers carbohydrates as the preferred source of fuel.


Distraction and Appetite: Have you ever considered spacing out the timings of meals and snacks for your children? It may often happen that snacking close to mealtime may reduce their desire to eat the meal and hence take the edge off their appetite. It is essential to structure mealtime and snacks, especially without any screen in front of them. Screentime during meals can lead them to overeat when they grow up or simply not eating enough.

Spoon feeding: Children will, of course, eat more if their plates are loaded with food by a parent, but that is not what we are looking for in the long run. The aim for young children is for them to internally understand their hunger cues and fullness quotient. It’s best to let them self-feed under parental supervision to naturally know and remember the feeling of fullness.

Activity levels: If your child has been running around the park during holidays, has had a busy day or has over-exerted his/her brains by visiting a new place or learning a new thing, it leads to an increase in appetite. If they have no physical activity at all, in that case, they might not want to eat as much as they usually do. This essentially means tiredness and activity levels have a direct impact on children’s appetite

How to tackle fussy eaters

Fussy eating is not just frustrating for parents, but it also leads to low immunity, low weight for age, and low height. You can tackle your child’s fussy habits and teach the importance of healthy eating habits in the following ways:

Have set mealtimes.

Choose healthy food options and introduce one new tasty and nutritious food at least once a day. Be patient as your child may require repeated exposure to a new food before he/she adapts to it.

Create a family table without any electronic devices or distractions where everyone eats together

Incorporate a nutritional supplement or drink like Pediasure into your child’s meal. It offers a complete and balanced nutrition solution with 37 nutrients and bridges the nutritional gap caused due to fussy eating habits

Make it fun: Be creative in how you present healthy but not necessarily tasty food. Add veggies to their favourite pasta, and add a side of dipping sauce to the plate of broccoli. Have fun with it!

Nutrition fundamentals that apply to all kids; Whether your children eat everything, are picky eaters or will try anything once, it’s important for them to get the right mix of nutrients that will help them develop healthy bodies, strong bones, and bright minds.

The following are the food groups and nutrients a child’s meal plan should consist of:

Protein: For building muscles, other tissues, and a healthy immune system

Fruits and vegetables: For a nutritional fibre intake, source of vitamins & minerals

Grains: As a source of carbohydrates and energy

Iron: For making healthy red blood cells that carry oxygen through the body and prevent anaemia

Vitamin D: For strong, healthy bones

Calcium: It helps build strong bones.

Healthy fats: For brain and nerve development, they also aid nutrient absorption

Vitamin C: For a healthy immune system, healing, and absorption of iron

Dealing with a child’s fussy eating habits can be challenging but try not to get frustrated as this is typical behaviour of most toddlers. Just make healthy food choices available and know that, with time, your child’s appetite and eating behaviours will evolve.

ALSO READ-Modular kitchen to change the vibe of your home

Categories
Lifestyle Lite Blogs

A simple change ‘in the way of life’

Sleeping for 7.5+ hours every night is amazing for: Optimal fat loss, brain function, recovery from workouts etc…reports Asian Lite News

“The first thing we must recognise is that every system in our body is interconnected. So, our physical health affects our mental health, and our mental health affects our physical health, and both should work together. As a result, I wouldn’t call these rules because they are a way of life,” says Yash Vardhan Swami, Nutritionist, Health and Fitness expert.

Ensuring that nutrition is on point

That doesn’t mean that we keep on eating salads all the time, but it ensures we nourish our body with all the nutrients it needs from protein, carbohydrates, fats to all the vitamins and minerals. While ensuring that our total caloric intake is in line with our body composition goals. While also ensuring that we have our favourite and staple foods in our diet. We should also remember that 50-60 per cent of our body is made up of water and we need adequate water intake for optimal health, brain function etc.

Next comes exercising and activity

Exercising at least 3-5 times/week is great for our physical and mental health. Any form of exercise which is safe for us, and we enjoy, is a great start for most of us. Coupling that up with staying active on a daily basis and walking more steps (8-10k steps) makes a perfect combination.

Next comes sleep

Sleeping for 7.5+ hours every night is amazing for: Optimal fat loss, brain function, recovery from workouts etc. Sleeping enough also improves our productivity and reduces cravings, hunger, reduces inflammation and emotional reactivity.

Stress management and mindfulness

On the other spectrum, stress management is equally important, if stress is managed properly, it can actually help us perform better and achieve our goals. Remember, quality of our thoughts dictate quality of our life. So, we should be actively working on our mind, improving ourselves and reducing our ‘mental’ vices. Meditating regularly and having a gratitude journaling routine is a game changer for these.

Environment and routine management

Environment management includes everything in our environment. Starting from food in the kitchen to our habits and people we follow on social media. Are we giving enough time to our self-growth and to the people who matter to us? It also extends to the kind of people we surround ourselves with. Some questions to ask ourselves: Do they inspire us? Do they support us and our goals? Do they help us improve? Does our routine make us healthier, improve us a human or make us more productive? I would highly recommend having a morning and pre-sleep routine.

ALSO READ-When running away from diabetes became a lifeline

Categories
Lifestyle Lite Blogs

Tips to help you achieve a perfect fit summer body

Excluding sugary drinks, alcohol and packaged food will limit the calories in your food. Instead, add more electrolytes to your diet, which will make you feel more energetic and satisfied…reports Asian Lite News

Summers are here, and we have officially hit the season of parties, vacations and mangoes! As much as we relish these things, it is also essential we maintain a healthy summer body. We lose a lot of water through sweat during the summer months, leading to dehydration. Other typical summer symptoms include skin burning, rashes and heat strokes. Hence, it becomes more important that we stick to a healthy lifestyle.

Gaurav Pawar, Founder of ‘Its all about Journey!’, shares tips to help you achieve a perfect fit summer body:

Eat right

Taking a clean diet becomes essential in summers. Your diet should comprise fruits, fewer carbs and a higher protein intake. Food items like paneer, cheese and chicken are rich protein sources. Healthier fats like avocado, nuts and seeds and complex carbs like leafy vegetables and millets should be a part of your daily platter.

Stay hydrated

The hot-piping sun and the sweltering heat make you sweat and dehydrate. Hydration is the only way to avoid heat strokes. Add a splash of flavour with fruits or herbs, infused water, coconut water, lemon water, detox drinks and smoothies are delicious options!

Ditch sugary drinks and processed food

Excluding sugary drinks, alcohol and packaged food will limit the calories in your food. Instead, add more electrolytes to your diet, which will make you feel more energetic and satisfied.

Exercise and focus on the core

Humans were not designed to be sedentary, so obtained as much exercise as possible. There are many ways to work out properly throughout the summer months–workout at least four days a week. Focus on strength and cardio training. Include HIIT training in your regime. Add more intensity techniques like dynamic and explosive movements.

Recovery

Don’t underestimate the power of recuperative hiatus. The body requires time to recover after a strenuous workout. This also helps in building lean muscles!

Gaurav Pawar, the founder of ‘It’s All About Journey’, says, “Summers are a perfect time to start exercising and leading a healthier life. Play outdoor sports, go for a walk or dive in the pool! Concentrate on getting enough protein, lipids, and complex carbs. This summer, you can have fun while still caring for yourself.”

Summers are a perfect time to focus on your health, lead a cleaner lifestyle and work out! If you stay consistent, make dietary changes and introduce regular workouts, a perfect fit summer body isn’t far away.

ALSO READ-Healthy recipes for worthy lifestyle

Categories
Food Lite Blogs

Ways to practice intermittent fasting

People who follow the 5:2 diet eat normally for 5 days and then cut back on calories for the other two days. Men typically consume 600 calories and women 500 calories during the two fasting days…writes Olivia Sarkar

Fasting completely or partially for a set period of time before eating normally again is what intermittent fasting entails. According to some studies, this way of eating may provide advantages such as weight loss, improved health, and increased longevity. Intermittent fasting supporters claim that it is easier to follow than traditional calorie-controlled diets.

Each person’s experience with intermittent fasting is unique, and different styles will suit different people. Here are seven different ways to practise intermittent fasting:

Fast for 12 hours a day: The diet’s guidelines are straightforward. Every day, a person must choose and follow a 12-hour fasting window. According to some researchers, fasting for 10 to 16 hours can cause the body to convert fat stores into energy, releasing ketones into the bloodstream and thus encouraging weight loss.

Fasting for 16 hours: The 16:8 method, also known as the Leangains diet, involves fasting for 16 hours a day and eating for 8 hours. Men fast for 16 hours per day on the 16:8 diet, while women fast for 14 hours. This type of intermittent fasting may be beneficial for someone who has tried the 12-hour fast but has not seen any results.

Fasting for 2 days a week: People who follow the 5:2 diet eat normally for 5 days and then cut back on calories for the other two days. Men typically consume 600 calories and women 500 calories during the two fasting days.

Alternate day fasting: There are several variations to the alternate-day fasting plan, which involves fasting every other day. Some people believe that alternate-day fasting requires complete abstinence from solid foods on fasting days, while others believe that up to 500 calories can be consumed. On feeding days, many people choose to eat as much as they want. Alternate day fasting is an extreme form of intermittent fasting.

A weekly 24-hour fast: Fasting for one or two days per week, also known as the Eat-Stop-Eat diet, entails going without food for 24 hours at a time. Many people fast between meals, such as breakfast and lunch. People on this diet plan can drink water, tea, and other calorie-free beverages during the fasting period. People should resume their normal eating habits on non-fasting days.

Meal skipping: Beginners may benefit from this adaptable approach to intermittent fasting. It entails occasionally skipping meals. People can skip meals based on their hunger level or time constraints. It is, however, critical to consume nutritious foods at each meal.

The Warrior Diet: The Warrior Diet is a high-intensity version of intermittent fasting. Fasting for 20 hours, eating only a few servings of raw fruit and vegetables, and then eating one large meal at night are all part of the Warrior Diet. Typically, the eating window is only 4 hours long. This type of intermittent fasting may be best for people who have tried other types of intermittent fasting.

ALSO READ-Louis Vuitton announces Deepika as new House Ambassador

Categories
Lifestyle Lite Blogs

Hug means a lot

While self-criticism can be a helpful motivator in some cases, too much of it can lead to feelings of inadequacy and despair…writes N. Lothungbeni Humtsoe

Whether you’re a kid who just sprained your knee, a 24-year-old going through a mid-life crisis, or a person over 60 looking to start a new inning in life. It is safe to say that enveloping our arms around the body is one of the most widely recognised forms of love.

Touch has that kind of power. Humans are born with a desire for physical affection and are socialised to crave it. It is one of our most basic requirements, along with food and water. And, while much has changed in the way we interact with one another over the years, the need for physical affection has not.

The science behind a hug

A 2013 study found that the act of hugging can change the levels in our endocrine system. “The endocrine system is made up of glands that secrete hormones into the bloodstream. These glands include the pineal gland, pancreas, hypothalamus, ovaries, and others. The study found that hugging can make us feel more comforted by changing the levels of hormones in the body.” said Goldy Nagdev, Managing Director, Hari Darshan Sevashram Pvt. Ltd.

“The hugged person’s hormone levels changed in a way that made them feel more comfortable and relaxed. The researchers believe that this happens because hugging releases oxytocin, which is a hormone that has been shown to reduce stress and promote feelings of happiness and bonding. This research shows that hugging can be a powerful tool for promoting well-being and reducing stress.”

No pain, no gain? False!

No pain, no gain does not stand valid anymore, especially not with the study proving self-hugs to be the cure for it – literally!

The hugs you give yourself may help relieve chronic pain! Researchers found that when people hug themselves, it causes their brains to get mixed up on where the hurt is located. The researchers suggest this outcome relates back to confusion about where exactly feels bad in our bodies-it can be anywhere from the head down low or vice versa depending on how we’re standing at any given moment when giving ourselves a potential embrace-but what really matters here? That there seems some truth behind theories claiming self-love improves moods by making individuals feel more confident and happier.

You got your back

“When you give yourself a hug, it can help you feel more connected to yourself and less alone. When you wrap your arms around your shoulders in an embrace it also triggers your brain to think of this gesture as social support. It offers many benefits such as promoting feelings of safety and security which is especially important during these times, now that we have realised post-Covid how we need ourselves more than any amenity, person or luxury in the world.” added Goldy Nagdev.

Hugs driving self-compassion to new highs

While self-criticism can be a helpful motivator in some cases, too much of it can lead to feelings of inadequacy and despair. On the other hand, self-compassion provides a sense of understanding and support during difficult times. As per renowned self-compassion researcher Kristin Neff, PhD, research has shown that self-compassion can lower cortisol levels, improve overall well-being, and even increase mindful acceptance and self-esteem. So the next time you’re feeling down on yourself, try giving yourself a hug-you just might find it makes a world of difference.

A hug a day keeps doctors away

Who would have thought that a hug a day could keep doctors away? In an interesting study conducted by Dr Sheldon Cohen, Professor of Psychology at Carnegie Mellon University. Some adults were exposed to the common cold virus and monitored for symptoms- but not only did they get sick less often than others before them; those who had received hugging treatments early on in life showed much fewer signs of illness when infected later on.

The University of North Carolina’s findings shows that hugging can keep us healthier by increasing white blood cells in the body. It is also believed to help with stress relief, which helps fight off infection!

Hugging it out all the way

A warm hug is more than just a gesture of affection. It is also a powerful tool for promoting understanding and reducing judgment. Goldy Nagdev, Managing Director, Hari Darshan Sevashram Pvt. Ltd. said: “When we hug someone, we are physically and emotionally close to them. This proximity encourages communication and positivity. It also helps to reduce the stress hormone cortisol, which can lead to greater feelings of hostility and judgment. The release of the joy hormone oxytocin during a hug also induces feelings of love and compassion, furthering the emotional bond between two people. In short, hugging is a classic expression of empathy that can help us to connect with others and build a more compassionate world.”

ALSO READ-Laughter, a simple way to care your heart