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Nutrient-rich diet
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Lose Weight and not Nutrition while cooking

We eat vegetables and fruits and think that we are getting a nutrient-rich diet but have we ever wondered if our cooking also affects these nutrients? We are doing our best for our health and getting a specific amount of vitamins, minerals, protein etc. 

Nutrient-rich diet- 

Both positive and bad consequences of our cooking can be seen in the nourishment we eat. Have you ever observed that the water changes color after boiling broccoli or carrots? Usually, that has to do with the vitamins that the water has lost. Therefore, some of the nutrients will be lost if you boil them too long. However, this does not imply that you should start eating only raw food right now and stop preparing your vegetables.

When you cook some vegetables, the nutrients might be better available for the body. If there’s a vegetable that’s quite tough, take carrots as an example, cooking the veggies softens them, so that helps the body access the nutrients in the vegetables.

Being aware of these effects and making changes in techniques that we use for cooking is all that one can do so that we get maximum benefit from the food we eat. 

Here are the simple tips that you can use while cooking for a nutrient-rich diet-

    • Always cover the pan in which vegetables are being cooked to save nutrients to get evaporating in air. Use minimum water while cooking so that minimum water-soluble vitamins are not leached in water.

    • When peeling the skin of vegetables peel as thinly as possible. The nutrients in vegetables and fruits are concentrated just below the skin, so peeling before boiling increases the loss of Vitamin C, Folic Acid and other B vitamins. The peels of carrot, radish, gourd and ginger can be scraped instead of peeled. Peel only when necessary.

    • Do not throw away the excess water drained after boiling rice or vegetables. Use them in soups or kneading dough.

    • When preparing cottage cheese, the water left over after curdling (called whey)-is extremely rich in good quality proteins and vitamins and should be used up in preparing gravies or Kadhi.

    • Root vegetables should be boiled with skins on and then peeled after boiling. This helps the nutrients to migrate to the centre of the vegetables, helping better retention of its nutrients. Do eat with the skin on whenever possible.

    • Baking soda makes cooking water alkaline and thus helps retain the colour of vegetables as well as speed up the cooking process, but it destroys thiamine and vitamin C.

    • Don’t soak vegetables in water to prevent discoloration-Almost 40% of water-soluble vitamins and minerals are lost in the water. If you must soak, use up the soaking water to knead the dough, prepare soups and gravies

    • Steaming is one of the best cooking methods for preserving nutrients, including water-soluble vitamins that are sensitive to heat and water. A study found that steaming broccoli, spinach and lettuce reduces their vitamin C content by only 9-15%.

    • Pressure cooking preserves the nutritional value of the foods. The high heat, intense pressure and shorter cooking times reduce vitamin and mineral losses occurring in other cooking methods.

    • Cover the vegetable while microwaving it to still further reduce the loss of nutrients. Shorter cooking times and reduced exposure to heat are the keys to preserving the nutrients and flavours in microwaved foods.

    • When fat is used as a medium of cooking, sautéing, stir-frying and shallow fat frying are the healthier ways to prepare foods, because cooking for a short time without water prevents loss of B and C vitamins. The addition of fat improves the absorption of fat-soluble vitamins and antioxidants.

    • Deep frying and heating for a long time or heating at a high temperature should be avoided during cooking. If food material is heated above 700 C for a long duration, proteins become hard and coagulated. In this form, they are not easily absorbed by the body. Thus, overcooking results in the loss of precious nutrients.

    • Do not keep milk open or exposed to light, as considerable destruction of riboflavin can occur.

    • Iron vessels are one of the best things to prepare food. When the food is cooked in iron vessels, the iron content of the food goes up. However, iron vessels destroy the Vitamin C present in the food. Apart from iron, stainless steel and non-stick cookware are good for cooking. But, do not opt for copper, brass, bronze or aluminium cookware as they easily react with the acids present in the food.

    • The smaller the size of cut vegetables, the less nutritious they become. This is because they are exposed to more oxygen, which destroys their nutrient. If you desire to preserve the nutrients, chop spinach, lettuce or cabbage roughly or coarsely. the finer the size of the veggies, the earlier they should be consumed to get all the nutrition from them. Prepare salad just before serving. Further, serve salad in closed containers to avoid exposure.

    • Reheating food makes it less nutritious getting a nutrient-rich diet is very necessary. The general rule is to eat fresh food. However, if you are pressed for time and feel the need to prepare food in large batches, then you need to follow some rules. After cooking the food, let it cool down for some time. Post this, cover it and refrigerate. Reheat only a required portion of food.

What Takes For a Nutrient-rich diet?

NutrientHeatAirWaterFat
Vitamin AXX To reduce the loss of fat-soluble vitamins A and E, cook with very little oil.
Vitamin DX To reduce the loss of fat-soluble vitamins A and E, cook with very little oil.
Vitamin EXXX To reduce the loss of fat-soluble vitamins A and E, cook with very little oil.
Vitamin CXXX To reduce the loss of water-soluble, oxygen-sensitive vitamin C, cook fruits and vegetables in the least possible amount of water.
ThiamineXX Do not rinse grains (rice) before cooking unless the package advises you to do so (some rice does need to be rinsed). Washing rice once may take away as much as 25 percent of the thiamine (vitamin B1).
RiboflavinX Cover the milk always and keep in dark place
Vitamin B6XXXStrategies that conserve protein in meat and poultry during cooking also work to conserve the B vitamins that leak out into cooking liquid or drippings: Use the cooking liquid in soup or sauce.
FolateXX
Vitamin B12XX Do not rinse grains (rice) before cooking unless the package advises you to do so (some rice does need to be rinsed). Washing rice once may take away as much as 25 percent of the thiamine (vitamin B1).
BiotinX
Pantothenic acidX
Louis HudsonX
Slim but unhealthy
Author Altamash Categories Blogs Posted on 0 Comments

Slim Is Not Always Healthy

Being slim is often associated with good health, but this isn’t always the case. The reality is that many people can be slim but unhealthy, lacking essential nutrients or suffering from hidden medical conditions. Understanding that true wellness encompasses more than just a slender appearance is crucial.

Factors such as diet, exercise, mental health, and overall lifestyle play significant roles in determining one’s health.

This article will explore why being slim doesn’t necessarily mean you’re healthy and provide tips for achieving true wellness.

  • How do we judge the health of weight

Obesity statistics often take estimates of body fat using body mass index [BMI]. Although BMI is not perfectly correlated with body fat percentage. It is a quick and easy method for collecting data using just the person’s height and weight.

  • If you’re not overweight, does a healthy lifestyle matter?

Many people think if they’re able to stay lean while eating poorly and not exercising, then that’s OK. But though you might appear healthy on the outside, you could have the same health concerns as overweight and obese individuals on the inside.

Being Slim but unhealthy brings various risk factors associated with heart disease and stroke or cancer, we often think about health indicators such as smoking, cholesterol, blood pressure, and body weight. But poor diet and physical inactivity also each increase the risk for heart disease and have a role to play in the development of some cancers.

So even if you don’t smoke and you’re not overweight, being inactive and eating badly increases your risk of developing heart disease.

  • Unhealthy diets are bad for your body, but what about your brain?

Body weight was not hugely different between the groups eating a healthy diet and those on high fat and sugar diets. So this shows negative consequences of poor dietary intake can occur even when body weight has not noticeably changed. Body weight is not always the best predictor of internal health. Relationship between body weight and cognitive functioning was present even after controlling for a range of factors including education level and existing medical conditions. Many people use low body weight to excuse unhealthy eating and physical inactivity. Slim but unhealthy body weight is not the best indicator of internal well-being. A much better indicator is your diet. When it comes to your health, it’s what’s on the inside that counts and you really are what you eat.

  • Thin doesn’t necessarily mean healthy, mind the fat inside 

“People is thin. People is fit”. This is a misconception most of us have. Being thin doesn’t necessarily mean being fit. Most of us envy that slim people next door, who hogs junk foods day in and day out but hardly gains weight. But it would be interesting to note that it could be purely because her fats are deposited around her organs and not under the skin that she doesn’t look fat. This is a lesser-known dangerous condition, referred to as Thin outside Fat inside (TOFI).
Even people who are health conscious and maintain their weight through diet, rather than exercise, are likely to have major internal fat deposits even if they look slim. Without getting clear alarming signals of visible belly fat, thin people falsely assume that they are healthy. Usually people who are fat from inside are essentially on the verge of being obese in the future purely because they consume more sugary and fatty foods, and do little exercise.

  • Slim but Unhealthy- Why?
  1. FAT LEVELS: Even though on the outside it may not seem like it, but thin beings have more fat in their bodies. The visceral fat (fat layering our organs) and subcutaneous fat (fat under skin) is way higher in thin bodies than in ‘fat’ or healthier bodies. So, even though they are eating extra pani-puris, remember that it is only loading up the fat in their body. It may not seem so harmful right now, but can and will in the future!
  1. PRONE TO DIABETES: — Yes, thin people are more prone to type 2 diabetes than those on the heavier side. This is purely because of their unhealthy eating habits and erratic lifestyle changes. It’s not always good to believe that ‘dieting is not for thin people’.
  2. LETHARGY ISSUES: — Thin people tend to have lethargy issues more than healthy people. This happens due to bad eating habits and how this affects their health. For example, if you are thin and keep binging on street food thinking it does not hurt your body, well, it’s time you think again. Your lethargy issues are due to horrible and frequent eating habits!
  1. LOW METABOLIC RATE: — Another interesting discovery in our research is that the nutrient absorption is low in thin people. This means whatever food they eat, healthy or unhealthy; their body does not absorb its nutrition. This is not a good thing as this leads to low metabolism which makes them prone to a variety of lifestyle issues like diabetes or cardiovascular diseases.
  1. DEAD SKIN: — One major issue with ‘naturally’ thin people is their skin. If they do not practice healthy eating and regular exercise, their skin is bound to show it. Their skin appears to be dull and dry. After all, what you put inside your body shows outside as well, right?
  1. LOWER IMMUNITY: — A consequent issue is bad immunity. Thin people tend to get sick more often than their healthier friends. This is entirely dependent on their eating habits and how they live their life.
  • Fat stigma, thin privilege

Fat stigma has led us to draw a direct and exclusive connection between fatness and ill health, often disregarding the many other aspects of a person’s life that also bears on their bodies and health. There are plenty of thin people suffering from illness and all manner of health complications too. But the privileges western culture has accorded to thinness mean that these people will never be subject to the same interrogations, or faux concerns, about their health. Unhealthy diet fads hardly come under the same kind of criticism.

Visceral Fat
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Role of visceral fat and its effects on our body

Visceral fat is stored in a person’s abdominal cavity and is also known as ‘active fat’ as it influences how hormones function in the body. An excess of this fat can, therefore, have potentially dangerous consequences.

Because the abdominal cavity is close to many vital organs, such as the pancreas, liver, and intestines. The higher the amount of fat a person stores, the more at risk they are for certain health complications, such as type 2 diabetes and heart diseases.

Health risks of carrying excess visceral fat:

  • Heart disease
  • type 2 diabetes
  • raised blood pressure
  • breast and colorectal cancer
  • stroke
  • Alzheimer’s disease

High levels of visceral fat can result in increased insulin resistance which may lead to glucose intolerance and even type 2 diabetes.

Ways to get rid of it:

The dangers of storing excess fat can be extreme and immediate, so it is essential to make diet and lifestyle changes as soon as possible as losing weight can help a person reduce their levels of fat.

  • Exercise

Exercise is an excellent way to reduce this fat. People should include both cardiovascular exercise, which raises a person’s heart rate, and strength training, which improves muscle size, into their routines.

Cardio exercise could include:

  • running
  • cycling
  • swimming
  • aerobics
  • circuit training

Strength training could include:

  • squats
  • weights
  • pushups
  • Reducing stress: stress can also play a role in storing excess fat. This is because when someone is stressed, their body releases a hormone called cortisol, which increases how much visceral fat a person’s body stores. 

Relaxation techniques, such as meditation, deep breathing, and other stress management tactics, can be beneficial and help a person lose visceral fat more efficiently.

  • Diet

A healthful diet that is low in sugar laden, fatty foods will also help a person lose weight and excess visceral fat. A healthful diet should include:

  • lean proteins
  • fruit and vegetables
  • Complex carbohydrates such as sweet potatoes, beans, and whole grains.

Bottom line:

Usually, it is possible to avoid high levels of visceral fat by leading a healthy and active lifestyle. Those who do store dangerous amounts of visceral fat can reduce their levels by making positive changes to their lifestyle. Changes include eating a nutritious, low-fat diet, increasing the amount of exercise, and lowering stress.

summer workout benefits
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How Workout Helps Your Summer Even Better

Sounds interesting, YEAH! We are well aware of the fact that “All work and no play make Jack a dull boy”. This simply means that without taking any break from work, a person tends to become both bored and boring. And just to keep that away, one should indulge oneself in various kinds of activities that keep one on the right track and not let the life out of oneself. Summer workout benefits are undoubtedly one of the best and most apt options. And working out does not necessarily mean going to the gym, it could be easily done at home as well. 

Well, I am sure that immediate reaction to a workout signifies gym, which most of you will neglect as the scorching heat is right upon your head. Do not worry folks, as I am there to guide and support you. But that is not something one should adhere to. Working out, taking a walk, running or playing with kids outside in some park is never a bad idea. It keeps oneself in shape, energetic and has been considered one of the finest stress-buster. Well, you will not have the feel until you start with it- as it is well said that ‘only the wearer knows about the shoe bite’. 

Summer workout benefits: My simple advice to you people is- 

  • Please DO NOT over-exert yourself and keep yourself hydrated. This is important because when one sweats, it increases the pace of the body temperature to cool down and it can be done in an organized way when the right amount of water is given to the body. This gives clarity to the fact that working out in summer improves the ability of the body to cool itself down, hence improving your metabolism as well. It has also been considered beneficial as it increases the blood flow to the skin which helps the body to cool down. Eventually, the body gets used to it and becomes more responsive to the demands of workout sessions through sweating and increased blood circulations.
  • Have fresh fruits and vegetables like watermelon, peaches, plum, strawberries, star fruit, orange, cantaloupe, kiwi, grape fruits & vegetables like cucumber, leafy vegetables, lettuce, celery, mint, spinach, tomatoes, green peppers, broccoli, and radish.
  • Consume adequate fibers and proteins- as will help you in your work-out routine. [Protein like curd, buttermilk, yogurt & fibers like whole wheat cereals].

Summer Workout benefits have proven to make you more efficient and agile. Improvements in heart rate and sweat rate are also the add-ons. And if all such things can push people to the brighter sides of their lives, then probably there is no harm in stepping out of the houses and participate oneself in some or the other activity which keeps the pace of life going. 

All I will say is just enjoy your work- out session and keep your body tuned!

Diet
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Diet is a journey not a destination

Achieving good health with good diet and well being should be considered a journey of life.

Anything that influences the body both from within and from out should be addressed. These factors are key pillars of our life. They are – our rest, our diet, our physical fitness, our mental health and our attitude with which we interact with other.

Look for likeminded groups, either online or in person to connect with, seek support from health care professionals if you need help in a specific area. 

Like any other relationship, our relationship with our body and food requires compassion, trust and love. One should work every day to not only nourish our body but to be kind to it, respect it and to be grateful for all that it can do because it the only one.

Weight loss or getting fit is not about diet or program; it is about eating healthy and getting fit. Our attitude to finding health needs to be far more of a cocktail approach, rather than a single shot. There is no magic bullet, or one solution. We need to tick every box within the complex organism that is our body.

The key to making good health a journey is to enjoy the process. Rather forcing yourself to a gym or through the latest exclusion diet make changes to your lifestyle. This can be done by breaking your old habits and making new ones.

Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety and freshness. This makes it easier to make healthy choices. Also focus on finding food you love and easy recipes that incorporate a few fresh ingredients. Gradually your diet will become healthier and more delicious.

Start slow and make change to your eating habits over time. Every change you make to improve your diet matters.

Healthy eating begins with learning how to eat smart. It is not what you eat but how you eat. It supplies the body with the most important nutrients.

Healthy eating doesn’t mean eating especially chosen foods or avoiding some foods. By this a person deprives his body of important nutrients. Eat food which includes proteins, carbohydrates, fats, dairy, minerals, fiber and vitamins. Limit sugar, fats and salt but not eating it all is not a good idea. Eat plenty of fruits and vegetables as they are source of vitamins and minerals. Never skip breakfast as this is the meal which gives us energy for the whole day. We should include healthy fats such as nuts, avocado for keeping fit. 

Always incorporate tips to shave 100 calories from diet:

  • Remove skin from chicken,
  • Use skim milk instead whole milk,
  • Use mustard instead of mayo,
  • Include nuts, beans, seeds in that is put protein in perspective
  • Limit sugar and salt,
  • Eat healthy carbohydrates or whole grains,
  • Color your plate with fruits and vegetables,
  • Add soups and salads to your diet.

When eating out, choose an appetizer instead of an entrée. Split a dish with your friend or order off the kids menu. A home use smaller plates. Serving meat, fish, or poultry should be size of a deck of cards. Bread should be size of CD and oil should be used one teaspoon only for cooking.

Practice mindful eating to counteract stress hormone cortisol. The body achieves what mind believes. Always focus on change and you will get results. Losing weight is a process and not an event. It is not a temporary fix, it is a lifestyle change. The fact is that fitness is an imperfect long distance event that requires patience and great mental discipline. Trying to make diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on new eating plan. So it is recommended to start with small changes, so that you can continue and it becomes your habit to more healthy choices of your diet.

Along with diet also focus on exercise. Think about the moderate activities you can do when you are working like walking, vacuuming, gardening, or anything that can increase breathing or heart rate.  Also include vigorous activities like running, aerobics, zumba to have a good circulation. 

Some tips to stay fit include:

  • Have a mini walk and exercises,
  • Do your work yourself, 
  • Use stairs and avoid lift,
  • Always make room for your favorite activities.

Another important factor includes sleep cycle. Sleep well and respect your natural circadian rhythms. Artificial lights interrupts these rhythms, so avoid screens an hour before your bedtime or use glasses with orange filters and ensure you get lot of light when you wake up in the morning.

Avoid Stress to lead a healthy lifestyle. Manage your overall stress levels and stay connected with others.

Healthy lifestyle habits can also help you reverse your stress response, enabling you to avoid or even reverse the negative effects of chronic stress. There will be failures when you start a healthy journey program but keep yourself motivated and also keep strong willpower. All I can say is good health is not a destination, it is journey for life.

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