Rice comes in different varieties like black, white, vanaspati, brown rice, etc. Brown rice is a staple food containing Mg, P, Se, thiamin, niacin, ...
vitamin B6, fiber, and Mg. One cup of brown rice comprises 88% of the total Mg intake. It is high in fiber and is gluten-free.
Mg helps in bone formation, regulation of blood pressure, prevention of gastrointestinal disorders, and aids in alleviating diabetes. Brown rice contains phytic acid which is a good antioxidant, and also some anti-cancer nutrients. The glycemic index of brown rice is as low as 50 which helps in reducing the risk of type 2 diabetes. It is also used as a substitute for rice and meals. Since brown rice only lacks the outermost layer called husk, the process of refining brown rice into white rice removes bran, bran dust, and husk, and you are left with the starch solely and a few trace nutrients. This process destroys 67% of vitamin B3, 8% of vitamin B1, 90% of vitamin B6, 50% of manganese, 50% of phosphorus, 60% of iron, 100 % of fiber, and 100% of essential fatty acids. The glycemic index of white rice is 80 which is detrimental to insulin resistance and increases the risk for type 2 diabetes.
However, it is ok to eat white rice especially when you don’t have the option to go for the brown variety.
Have you ever experienced butterflies in the stomach in a state of nervousness? Well, that emanation of sensation depicts that the gut ...
and brain are connected, also known as the gut-brain axis. The enteric nervous system consists of 500 million neurons, the vagus nerve, and some chemicals called neurotransmitters that connect the gut to the brain. That is a reason why ENS is called the second brain.
About 75% of immunity is produced in the gut. Apart from a wide range of functions, the human gut performs the most important one is the production of feel-good hormones. The gut is home to a wide range of bacteria which includes good and bad bacteria. About 85% is good bacteria whereas the rest of the 15% is bad bacteria. Good bacteria are also known as probiotics which defend the body and protect it, such as lactobacillus, yeast, and Bifidobacterium. Whereas bad bacteria multiply and harm the body such as E-coli and salmonella. Gut microbiota is composed of 90% of serotonin and dopamine. An increase in bad bacteria production imbalances the ratio and leads to autism, Crohn’s disease, cancer, and other disorders. To moderate the ratio, you need to add kimchi, sauerkraut, yogurt, buttermilk, natto, and kanji to your dietary regimen.
Over decades we have become disconnected from our healthy food regimen. We fuel up the body only to fill the void. This often is a leading cause of unhealthy binge eating, mindless eating, and other disorders. Thus, today ...
we are going to bring this discussion to the light to seek better connections with our food together.
There are 6 tips to overcome mindless eating without falling off the track and sabotaging your efforts.
1. Express gratitude while eating and have your meal in peace, without distractions, especially from electronics.
This helps encourage a mindful eating pattern and connects us with the food. It also has a similar effect to the mind-muscle connection; the food can heal you where you need the most.
2. Ditch the word ‘healthy’ and replace it with ‘real’ food.
Eating healthy makes you demonize real food (the food we should be eating). Today, the food industry has become a million-dollar industry. They have introduced various food labels in the market that pleases the eyes of every buyer, robbing them of their health beneath the surface. Following are the most common misleading food labels:
· All-natural
· Sugar-free
· Immune boosters
Beware of the so-called marketed products and scan the ingredients thoroughly before any purchase.
3. Appreciate the nutritional value of food.
Think consciously about the organs that are being benefited by the meal you are having. Having a piece of emotional and spiritual information about each food is a bonus point!
4. Don’t buy things you’ll regret later.
One of the easiest ways to sabotage your health is to buy unproductive packaged foods that you know you do not have self-control over. Try to eat real food in its whole form and shop the produce section more than any other section in the grocery store.
5. Never grocery shop while hungry.
When you go too long without eating, you will start to crave unproductive foods, and it will make you put unproductive foods in your cart that you did not intend to buy. You will binge eat and regret the choices later.
6. Plant your food and watch it grow.
Even if you do not have access to the bigger ground, you can still grow sprouts and herbs indoors. Watching your garden grow is a soul-healing meditation. It adds a powerful value to food when it is being grown, harvested, and turned into a meal.
Common Asian seeds called sesame seeds are healthy little bombs of plant protein, fiber and vitamin B. The production of Sesamum indicum plant defends against heart disease, diabetes and arthritis. Since it is
...
fiber-enriched, it is good for digestive health, cancer and obesity. High cholesterol and triglycerides are also frequently lowered. Such seeds prove to be a good nutritional source that builds muscles and hormones in a body. If taken punctually, sesame seeds would reduce systolic blood pressure up to 6%. Additionally, its anti-inflammatory property reduces inflammation. A compound of sesamin may aid blood cell formation and sugar control. Above all, sesame seeds are a good source of strong immunity and good thyroid health. They also aid hormonal balance during menopause. Sesame seeds are edible-friendly, can be taken along breakfast. They occur in two types; white sesame seeds and black. Black ones are again good for hair and skin treatment. These anti-aging seeds inhibit UV rays from entering skin. Sesame seeds are also equally good for nursing mothers.
Heck, they are so darn delicious who says no!
Fast food is highly processed having lots of carbohydrates, added sugars, unhealthy fats and preservatives. They have way too excessive calories but provide poor or little nutrition that leads to ...
all sorts of bad health outcomes. Most primarily, the poor integumentary system gets into trouble. Let’s say; acne, for which we need to blame white flour, sugar and carbohydrates. Such foods contain Trans fatty acids that are formed by hydrogenation of natural oils. They are detrimental to health as the recent studies have shown that the people who were living on fast edibles were more likely to have cardiovascular problems. Secondly, when you take lots of Sodium, it causes your body to retain water that further causes bloating. Fast foods not only have worse physical effects but it also causes declined-cognitive functioning. Since fast foods have no dietary fiber that assists intestines to lubricate the waste material, it leads to constipation. In addition to it, intake of fast foods is the worst culprit of diabetes and obesity due to the fact that they have plentiful amounts of calories. It can also put stress over the heart, leading to blood pressure and many other problems. You may have observed that post-fast-food effects include being lethargic or feeling of gastric acidity. Fast foods also lead to tooth decay. Risk of high blood pressure, cirrhosis, kidney stones, and bone weakening gets doubled. Recent research proves that fast foods contain phthalates which are harmful to hormones, thus getting the reproductive system into trouble due to ineffective hormonal production. Moreover, your cholesterol levels could also skyrocket. Lastly, it is too quick yet too environmentally unfriendly. Therefore let’s say no together before it collectively burns many lives
We are more likely to place chicken on the top shelf of meals. Research shows ... that white meat, despite the fact that it has plenty of nutrients, can be the biggest cause of health concerns. First and foremost point to ponder is to limitize the quantity of its consumption. Overdose of chicken can lead to food poisoning and diarrhea. Cooking or grilling chicken induces a vast amount of carcinogens that can lead to cancer. Commercial poultry birds are a source of intestinal bacteria like Salmonella, E.coli, and Enterococcus etc. Genetically modified chicken has diverse elements in its fodder that are normally refrained in diets. Vets are usually given arsenic in their diet that is hazardous to cardiac and neurological health. They become a carrier of disease to its consumers and also cause obesity. It is important to acknowledge that commercial poultry breeds can highly risk your health, and can be cruel to your maintained-weight. In fact, free range desi can be the best choice as its alternative ever.
Lemon is a miraculous fruit with immense health benefits that cannot be taken for ... granted. It is quite acidic in nature with 2 pH value. The fruit, juice, and the peel itself is not only a catalyst to your health and beauty but it also works wonders as a medication. Lemon juice helps to diminish vitamin C deficiency. Due to its anti-inflammatory properties, it soothes your digestive and circulatory systems. Today, there exists a broad ideology for putting off weight, looking dapper and staying smart. Thus, this is no brainer to acknowledge lemon as a savior of life. Lemon adds grace to your life, but one better not directly apply to skin especially the facial skin since it can be reactive due to highly acidic nature. In that case, try using it with water to transform its pH value to little alkaline. Moreover, lemon proves to be beneficial to cardiac, renal, and digestive health. It controls weight, and assists the body to fulfill potassium and vitamin B6 requirements. Citrus limon also works miracles for anemia. Therefore, it is much needed to have some lemons at the dining table to let the body get a chance to nourish itself
The term ‘emotional eating’ implies mindless eating to primarily satisfy one’s emotions besides hunger. Behind this, are linked reasons like ... relief, relaxation, or reward. One of the main symptoms includes opting junk food which is unhealthy, but at the same time, soothing. After overeating, it becomes a guilt of overdosing and not helping with discarding emotions anymore. Long story short, the problem remains unsolved and the cycle continues. Emotional eating can be controlled with practicing discipline and a healthy lifestyle. Such people, who often are guilty of such practice, need to pursue self-caring routines like regulated day and night schedules with structured eating and relaxing shifts. Additionally, the core of the problem lies in anxiety and stress, for which, the way out is to be easy with different circumstances to apparently gain limited pleasures.
Mindful eating is to feed your brain while you eat. Whatever the fuel you take into the body, it is not efficient or effective unless and until your brain does not concentrate on it. This ... practice is often neglected at times when we are in flurry, getting late to work or watching television, etc. Mindful eating is, in point of fact, the celebration of the joyful meal along with knowing the food patterns. These food patterns let you judge yourself about the quantity of food, binge eating, and disciplined food intake. Enlisted below are the few techniques to practice mindful eating:
1. Mindful eating is easier to practice per meal, either it can be breakfast, brunch, lunch or dinner time.
2. It is important to shut down all the screens or setting them at flight modes which develop your attention on food and you.
3. Remember, you are not eating food, rather feeling it. Thus, you need to set up the clock. Let’s say you can extract minimum 20 minutes for the mealtime, knowing that the time can exceed but not subceed.
4. Meal should be appreciated. Subsequently, you need to eat sluggishly and chew thoroughly as it will maintain your overall health and well-being.
5. Choose the daily-diary of food that are emotionally comforting and nutritionally healthy.
Vitamin intake are of great significance to ensure adequate nutrition. The human body produces vitamin D in response to exposure of sunlight. It is responsible for maintenance... of healthy bones and teeth. It is a prohormone that protects from numerous diseases such as diabetes type 1, cancer, flu, high blood pressure, weak pregnancy and immune disorders etc. Despite the presence of vitamin D in a variety of foods like soy milk, yogurt, cheese, egg yolk, beef liver, orange juice, soy cereals, fatty fish, salmon, and mushrooms, our body can be prone to its deficiency. Lack of vitamin D causes osteomalacia that leads to muscular weakness, frequent body pain, fatigue and depression. To combat its deficiency, it is indispensable to have exposure to sunlight. Likewise, vitamin D injections can also be an alternative choice for people working indoors.
Vitamin deficiencies can cause serious deficiencies to our bodies. You may feel weak and pathetic due to lack of vitamins. To supervise your vitamins you can look into the ... mirror and evaluate your diet. If the pale color is localized or constant over your skin, it can indicate the insufficient blood circulation in your body. Iron, B12 and folate supplement would help you to cope up with it. Remember, puffy eyes are signs for Iodine thirst in your body. You can feel chronic symptoms like fatigue, dry skin and weight gain. The primary sources for Iodine are iodized salt, seafood and dairy products. Similarly, colorless lips are indicators of an Iron-deprived body. Low arterial blood pressure and frequent colds are the signs of Iron deficiency. You can fix it up by adding red meat, chicken, eggs, nuts and liver in your diets. Above and beyond, if you suffer from problems like bleeding gums, immunity and muscle pain then always remember that your body is crying for Vitamin C. Therefore, you need to regulate intake of citrus fruits. Likewise, your dry hair covered with dandruff is due to lack of Biotin in diet. What you all need is to doctorate yourself with meat, pulses, fruits, vegetables and mushrooms. To conclude, you cannot take minor nutrients for granted as they are crucially important to maintain your health.
The phrase “An apple a day keeps doctor away” was coined in 1918. Its significance proves that an apple is rich in vitamin K, vitamin C, minerals, antioxidants, nutrients, ... polyphenols and 4.5 grams of fiber that helps in regular bowel movements. An apple contains cancer-fighting bioactive compounds that also help in combating cardiac diseases and stroke. Moreover, it is beneficial for brain function, bone health, immune system, asthma, diabetes, and weight loss as it is low in calories. Apples stimulate alkaline saliva that helps in cleaning of teeth. In addition, they also reduce visceral belly fat. Furthermore, dietary addition of apples may contribute to inducing a glow on your skin. It has been a universal fact that one should consume more than 1 fruit servings on the table. The perfect time for fruits is in the morning after taking a glass of water. Whenever taken, try not to peel off apples as the roughage in it is the cleaner of your intestine. Remember that apple itself is the best choice. Make sure to consume it in its original form rather than a juice that halves the nutrients than before.
Human diet should consist of vegetables and fruits. Fruits and vegetables are a source of fiber, phytochemicals (especially carotenoids and flavonoids), ... minerals like Ca, Mg, K and A, C, E and K vitamins. The group of vegetables include B-complex vitamins, thus it is necessary to take 3 to 5 servings of vegetables per day. However, depriving yourself of fruits and veggies results in high calories and fat content in the diet. Such people are susceptible to heart diseases, diabetes, depression, weight-gain, cancer, high blood pressure, lethargy, bowel troubles, foggy memory, muscle-cramps and lack of immunity. Therefore, it is necessary to apt a perfect food intake schedule in your routine. All you need to do is to take a healthy breakfast by incorporating spinach, mushrooms and onions to your omelet. You can also have bananas, peaches, and strawberries in your cereal bowl. Having a veggies-wrap or sandwich can be the best option for your lunch time. For your dinner, adding broccoli, onions and capsicum to your 1 cup of rice or pasta would be great.
Food allergy is the hypersensitive immune response of the body due to certain food allergens. The most commonly associated allergy causing foods are fish, ... shellfish, milk, wheat, tree nuts, peanuts, egg and soy. Nowadays, the rate of food allergy has been inclined to level up. As an allergy can be life threatening, visit your nutritionist if you face food discomfort. Food allergy refers to an immune system reaction affecting different body organs. On the flip side, food intolerance has less serious signs and does not involve the immune system. Therefore, it is your task to identify and track the food you take to pinpoint the problem. Once you pinpoint the upsetting food, you should immediately stop consuming that. Play the detective role of yours; make a diet plan or food diary when symptoms occur, and identify the causative food and its allergy symptoms. Moreover, limit those foods which do not upset your gut. You can try food options as well, and acknowledge whether they are right for your stomach or not. You can also help yourself in exploring the diet you take regularly, if signs and symptoms are continual. However, it is necessary to consult your dietician for your diet in order to enjoy a healthy life.
Binge eating is the form of eating that quenches the cravings by inappropriately taking big quantities of food. ... The specific quality of this kind of craving is that it cannot help someone resisting from enjoying the meals. And at the near-end, there comes a point when one becomes guilty about himself on eating too much and at lack of self-control. However, that is comforting at the moment. But, on the flip side, man regrets about being flooded with food later. The emotional symptoms included are; relieving the tension by taking food, embarrassment over the quantity being taken and desperation to control weight and eating habits. However, you can remove this temptation with healthy eating. Instead of eating mindlessly, be a mindful eater. Learn to tolerate and develop healthier lifestyle. Be punctual in exercising, sleeping and social routines. Furthermore, in case if you encounter your loved one facing the similar situation, try to be supportive rather than being judgmental. And, set up a good example for them!
The great fruit that you eat during summers is papaya, served in dried, ripe or unripe forms. It has various health benefitting properties. ... This fruit is enriched in fibre, vitamin A, C, folate and photochemicals. It is low in calories. Moreover, it prevents cholesterol to build up in your arteries. The beta-carotene and papain that serve health, also benefit gastrointestinal health. It helps with skin damage, inflammation, and aging. Decent amount of antioxidants help in combatting cancer and other cardiac diseases. Additionally, diabetes and bloating can be cured with this divine fruit. Someone on a weight-loss diet should also apt it. Furthermore, Papayas help in regulating and easing the flow during menstruation. Another incredible advantage one can get from papayas is relief from stress.
Refined Oils: Refined vegetable oils are processed edibles manufactured from chemical processing which makes for their nature acidic and bleached transparent color. These oils can be unhealthy for our bodies. Therefore, try using extra
...
virgin olive oil and coconut oil, or ghee. Although saturated fats can contribute to heart diseases if the cholesterol level of the body is not regulated. But they are relatively healthier, with no side effects.
White Sugar: White sugar is also known as ‘white poison’. Sugar, in its unprocessed form is present in sugarcane and beet root. It contains phosphorous, sulfur, zinc, vitamins, natural enzymes, and other trace elements. The added chemicals and the bleaching agents during its processing result in its crystal white color, while causing mineral losses. To construe it up, excess sugar intake can cause obesity and even diabetes.
As an alternate to white sugar, use ‘Gurr’ or ‘Shakkar’.
All-purpose White Flour: All-purpose white flour (aka maida) consists of smallest particle size and hence, minimal fibre.
Consequently, it is more prone to intensify IBS and may stick to the intestinal walls, thus affecting the whole digestion process. You can use whole grain flour or chakki-aatta to substitute for a healthier living.
Weak eyesight is the top-most problem of today. Although, it can be treated through various eye exercises and operations like laser, but only for the information, laser... is not accessible to every eye. Well, no worries! We are here with alternative tips and tricks to cure eye problems.
One of the best vision-friendly sources is accurate diet and nutrition. You need to have precise information of fruits and vegetables that will assist you in granting good and bright eyesight.
Initially, you need to add veggies rich in Beta-Carotene like carrot juice, baked sweet potato and pumpkin soup. Another organic source is green vegetables rich in xanthophylls; Lutein and Zeaxanthin that are present in spinach, broccoli, peas, kale and lettuce. Omega-3 is an alternative source which also helps with dry eyes. The supplements of Omega-3 are fish, salmon, walnut and tuna. Besides, vitamin E and Omega-3s that are present in chia, flax, sunflower and hemp seeds are surely great for your range of vision. Juices are an additional effective and liable source of fitness for your vision and these may include grapefruit, lemon and orange juices. You also need to bless your eyes with beef, eggs, whole grains, almonds and water. Last but not the least is Gamma-Linolenic acid to cure dry-eyes problems. Its sources include primrose and starflower oil. To conclude, your eyes are direly deprived of effective nutrition to get their problems fixed. Thus, you need to be conscious of diet and nutrition. Let your eyes thank you!
The great fruit that you eat during summers is papaya, served in dried, ripe or unripe forms. It has various health benefitting properties. ... This fruit is enriched in fibre, vitamin A, C, folate and photochemicals. It is low in calories. Moreover, it prevents cholesterol to build up in your arteries. The beta-carotene and papain that serve health, also benefit gastrointestinal health. It helps with skin damage, inflammation, and aging. Decent amount of antioxidants help in combatting cancer and other cardiac diseases. Additionally, diabetes and bloating can be cured with this divine fruit. Someone on a weight-loss diet should also apt it. Furthermore, Papayas help in regulating and easing the flow during menstruation. Another incredible advantage one can get from papayas is relief from stress.
