HAPPY GUDI PADWA

 

May this Gudi Padwa bring joy, health and wealth to your and your family!!!

Gudi Padwa is celebrated to mark the beginning of the New Year according to the Hindu calendar. It also marks the commencement of spring season.

So bring in this Gudi Padwa by adding seasonal fruits and vegetables which will purify your body and boost your immune system

• Jamun: These purple berries that are native to India are a good source of iron and helpful for treating heart and liver diseases as well as diabetes, and are widely used for such in India. Flowering runs from March to April, while the fruit ripens during June-July.
• Cashew fruit : Its chock full of vitamin C, and rich in antioxidants. An excellent immunity booster which will keep you the diseases at bay.
• Guava: It is extraordinarily rich in vitamin C and also contains carotene and antioxidants that are beneficial for skin health.
• Watermelon: Watermelon contains a large amount of water. It is very nutritious and can boost energy.
• Jackfruit: Jackfruit is a “to go fruit” for women as it helps to balance hormones and prevent any gynaecological issues.
• Mango: Mango the 'king of fruits' is loaded with various health benefits. It lowers cholesterol and boosts immune system. Also protects against colon, breast, leukemia and prostate cancers.
• Radish: It is enriched with fibre, vitamin C, potassium, magnesium, copper, calcium, and manganese that helps eliminate toxins and keeps one hydrated.

CANCER: PREVENTION IS BETTER THAN CURE (WORLD CANCER DAY)

More and more these days we all seem to have a friend or a relative who’s been afflicted with cancer, with India’s 2^nd highest death rate accounting for it, Cancer has become a leading mortality cause not only right here at home but also worldwide. While the exact cure is still unknown, several factors have been linked to its cause such as genetics, improper diet, excessive smoking and alcohol intake to name a few.

In order to cut – off the risk of developing cancer, lets understand each of this aspects and Also what you can do to curb your chances of courting this deadly disease, as preventing it is definitely better than curing it.

1. Food Risks:
Recently more and more research is pointing to a “Strong cancer and diet” related link. The following are the possible food risk factors:

• Production of Conventional Animal and Dairy Products: The problem being with hormones and antibiotics being rampantly used despite FDA regulations.Our tip to you:  Source it right by being careful. Whenever possible buy pasture fed or locally raised animal and dairy products.

• Use of pesticides in industrial farming practices.
  Our tip to you:  Stay away from this whenever possible, Buy from small vendors who have more likely grown their own produce locally without access to commercial pesticides etc.

• Use of Artificial sweeteners: such as aspartame, saccharine and sucralose.Our tip to you:  Opt for natural sugars such as jaggery, palm sugar, cane sugar and raw organic honey.

• Use of Food Additives: Nitrates, sulphites, food dyes, colouring and MSG have shown a strong link in not only promoting cancer but also accelerating the rate of growth and spread.
  Our tip to you:  Read food labels while buying packaged foods and minimise processed meats. Examples of processed meats include hot dogs, ham, bacon, sausage, and some deli meats/cold-cuts.

• Use of Pasteurised Milk: These are typically treated with high heat process that destroys nutrients and generates free radicals in the body which puts you at a risk of cancer.Our tip to you:  Try and source local A2 variety diary. Humped Indian holy cows are the source for A2 milk.

• Infant Cereal based formulas: contains Arsenic according to consumer reports.
  Our tip to you: Choose to give home- made cereal porridges to your babies to ensure the best future possible.

• Fried, Burnt and overly-Cooked foods: Acrylamide is mainly found in highly-cooked plant foods like potato and grain products such as French fries, potato chips, and to some extent coffee. The chemical reaction occurs when certain starchy foods are cooked above about 250° F.
  Our tip to you:  Stick to boiled potatoes or sautéed potatoes.

• Water:  These days it could be contaminated with arsenic, which in turn can increase a person’s risk of lung, skin and bladder cancers.
  Our tip to you:  Ensure to regularly check your water source by having it tested with your local government body. State health departments do offer this service on provision of a sample at a very minimal fee. If not, instead opt for filtered water.

2. Life style Factors:           

• Smoking: Acrylamide is found in things like cigarette smoke and is a proven carcinogen.
• Alcohol: Has shown to put you at a cancer risk due to the below reasons: Colon and rectum contains bacteria that can convert alcohol into large amounts of acetaldehyde, a chemical that has been shown to cause cancer. It leads to folate deficiency which has shown to play a role in the risk of some cancers, such as breast and colorectal cancer. Also it can increase levels of estrogen that has put women at a risk of breast cancer.Our tip to you: Lower your alcohol intake to moderate use this would be defined as 1 or 2 drinks a day for a man or 1 drink a day for a woman.

• Excess calories than required contributes to overweight or obesity and is known to increase the risks of many types of cancer.
  Our tip to you: Try and maintain a healthy weight for your gender, height and ethnicity.

3. Vitamin-D:

While this vital vitamin helps promote a healthy immune system, being insufficient in this vitamin D can compromise immune function which in turn leads to cancer.
Our tip to you: Get checked it today! Vitamin D is a silent epidemic with symptoms being so unambiguous that it very easily goes unchecked.

4. Toxin Overload:

Other than this, few of the other reasons associated with cancer are electromagnetic waves emitted by most commonly used cell phones, TV’s, computer screens, microwaves, Commercial health and beauty products, household cleaners, unnecessary medication, plastics.Our tip to you: Go green whenever possible, by using BPA free plastics, organic household cleaners etc. Avoid over use and sleeping with electronic devices.

If all else fails, try our top picks of Anti-Cancer Foods. While, they cannot prevent cancer or its spread, but they can help combat your chances of succumbing to it. Ensure you consult with your general health practioner and nutritionist before undertaking new dietary patterns or foods:

• Turmeric
• Fruits and vegetables
• Mushroom
• Herbs and spices
• Nuts and seeds
• Salmon, sardine fish

Calcium and its benefits

Calcium is an essential mineral that is required by our body to maintain strong, healthy bones and carry out many important bodily functions. Because of our hectic schedules and ignorance of nutrients, we often do not get enough of it from food neither we have proper knowledge of which calcium rich foods to eat. Therefore, in order to increase the intake of calcium in the body and avoid calcium deficiency, let us discover some of the most calcium rich foods sources.

What all Calcium does?

Calcium plays an important role in muscle contraction, building strong bones and teeth, blood clotting, nerve impulse, transmission, regulating heartbeat and fluid balance within cells.

It helps promote weight loss and avoids hormonal imbalance and Premenstrual Syndrome (PMS) symptoms in women. Calcium may help prevent dangerous cancerous diseases also, helps prevent chances of heart diseases.

Hence, it is important to maintain the right amount of calcium in one’s diet.

Calcium is not produced by the body, but the right amount of calcium rich foods is going to help build calcium in the body. Thus, it is important to make it a part of our routine diet.

 How Much Calcium Do You Need?

In a day, 500 mg of calcium is recommended (depending on one’s current medical condition). Adults can take up to 1000 mg of calcium (only under supervision). It is not advisable to combine calcium rich foods and supplements to avoid excess calcium in the body.

Physical activities increase the need for calcium. You may need to take care with your calcium intake especially if you are working out. Vitamin D, the sunshine vitamin, controls your body's use of calcium. About 15 minutes of early morning sunlight on your skin each day normally produces all the vitamin D you need (mostly before 11am). The Recommended Dietary Allowance is 600 IU (5 micrograms) per day. Try to take your vitamin D supplements with fats / glass of warm milk for better absorption.

 Calcium get deposited in our bones and teeth. In cases of insufficient amount of calcium, the body starts to borrow calcium stored in the bones. This further results to fragile bones or may even lead to bone loss over a period. Please note that iron impacts calcium absorption so do not take your iron and calcium supplements together.

 Sources of calcium

The different calcium rich foods you can incorporate into your diet to reach your daily recommended amount of calcium.

• Dairy products: Milk, curd, cheese, paneer and buttermilk. Parmesan cheese is rich in calcium and at the same time it also has fat in it, so one must practice moderation here.
• Green leafy vegetables: Spinach, colacasia, amaranth, fenugreek and broccoli is the topper. Green leaves of Colocasia area source of β-carotene, ascorbic acid, folic acid, riboflavin, vitamin B, vitamin A and minerals like iron, calcium, potassium, phosphorus, magnesium. Spinach as we know is a powerhouse of nutrients so is amaranth and fenugreek.
• Other Vegetables: Celery, Brussels Sprouts, Beetroot, Kale, Cabbage, Cauliflower, Mustard Greens, Carrots, Bhindi, Zucchini, Asparagus, Cucumber, Sweet Potatoes, Radish, Lettuce
• Whole cereals: Ragi
• Sprouts like moong, moath beans, chana, matki, kulith, masoor. Sprouting grains and legumes reduces the number of anti-nutrients, which helps in the absorption of protein and minerals, such as iron, zinc, calcium, magnesium and manganese. Brussels sprouts is a source of calcium. Calcium is important for bone strength and growth.
• Nuts and oilseeds: Almonds, peanuts, walnuts, sesame seeds, chia seeds, flax seeds are very good sources of calcium. A handful of nuts and some mixed seeds should be a must in a person’s daily diet.
• Fish, eggs and meat products: Sardines, clams, lobsters and salmon are some of the fish which provides good amount of calcium.
• Fruits that are rich in calcium need to be consumed, calcium-fortified orange juice, prickly pears, tangerines, oranges, kiwifruit, mulberries, blackberries, guavas, papaya, and passion fruit.
• Figs- Lot of people are lactose intolerant. In this case, what come to help are non-dairy calcium foods. Figs or anjeer are also rich in calcium. Figs are a good source of calcium.

 Other tips for building strong bones

Minimizing intake of below foods and other substances that deplete your body’s calcium stores.

• Salt- too much salt can lead to calcium loss and bone breakdown. Packaged and convenience foods, fast foods, and processed meats which are often high in sodium are advised to be avoided. Alternatives for salt are herbs and spices to enhance the taste of food.
• Caffeine- More than 2 cups of coffee a day are not recommended and can lead to calcium loss.
• Alcohol- Alcohol inhibits calcium absorption and disrupts your body’s calcium balance in several ways. Excessive consumption of alcohol affects the balance of calcium, an essential nutrient for healthy bones. Calcium interferes with the production of vitamin D, a vitamin essential for calcium absorption.
• Soft drinks- to be able to balance the phosphates in soft drinks, the body absorbs calcium from your bones, which is then excreted. Instead of soft drinks, water or calcium-fortified orange juice is recommended.
• Don't smoke- Smokers lose calcium, too. Absorption of calcium is necessary for vital cellular functions and bone health, which decreases due to smoking. Smoking also affects the balance of hormones.

The intake of calcium is essential to live a fuss-free life. You can also plan a calcium-rich meal using the listed food groups with medical/dietetic guidance.

Now, since we’re aware of calcium-rich foods, make them a part of your diet, but in moderation. As you know that excess of anything is bad for the body and an overdose of these would only do more harm than good to your body. So, make few wise choices and steer clear of calcium deficiency.

 Hope this article has given you all that you wanted to know about calcium-rich foods. Strengthen your bones, boost your heart health and stay fit and lead a fuss-free life with calcium

How To Increase Metabolism Of The Body

Metabolism is the chemical process that occur continuously inside your body. Your bodily functions like to breathe, think, digest, circulate blood, keep warm in the cold, and stay cool in the heat, rely on your metabolism.

Below are the ways to increase your metabolism:

As you grow older, maintaining body energy becomes very important because the body functionalities face many changes gradually. The major five ways that need to be intruded daily to increase your metabolism at the tender age are as follows.

Eat good quality proteins: Protein-rich foods, such as meat, fish, eggs, dairy, legumes, nuts and seeds, could help increase your metabolism for a few hours.

Do some ‘HIIT’: Well, the word 'HIIT' is High Intensity Interval Training. The reason why HIIT is so successful is that excess post-oxygen consumption, or EPOC (yes, another industry acronym!), is produced. After the training session, EPOC increases the resting metabolic rate for twenty-four hours or more. It makes your body a fat-burning machine. HIIT is the perfect way to condense the benefits of activity into 30 minutes or less, doing it every day, or longer than 30 minutes can put you at risk for injury, overtraining, mental burnout and prevent muscle recovery. Ideally 20 minutes should be more than enough provided done properly.

Shoeless Walk on Green Grass: Walking barefoot on grass helps strengthens your feet, ankles, cures chronic pains, inflammation, insomnia, improve nervous system, eye-sight, immune system, controls blood pressure, hormonal imbalance. At the same time it improves your posture, helps relieve anxiety, stress, depression, protects your body from electromagnetic fields, slows down aging and also helps in healing injuries faster. Walking barefoot is helpful to improve the mental and physical health.

Healthy Breakfast: Oats help in sustaining balanced weight and energy. Whereas milk and fruit give required calcium and proteins to the body cells for good mechanism. Some fruits such as strawberry, pears, kiwi, oranges, apple, and grapefruit are beneficial. Citrus fruits have properties to boost metabolism. Soak oats with yoghurt and for a oatmeal breakfast for the next day.

Greens & Grains: Green vegetables like spinach, broccoli, and capsicums possess a pack of essential vitamins and minerals to complete your diet. To preserve proteins and vitamins of green vegetable, cook it in low quantity of oil for 10-15 minutes only and sauté lightly rather than frying or overcooking to keep the nutrient intact. To intake whole rich of nutrients, prefer wholegrains.  It really helps in putting on that extra fat and keeping in elongated energy.

Sipping Water: Don’t wait until you are thirsty. Infact being thirsty is a bad sign. So, keep a bottle on desk in your office or when at home if you are in the kitchen most of the time, keep it at a place which you access most of the time so that you remember to sip. During summer, add that rock salt or lemon for giving your body the electrolytes it needs. Carry a water bottle to be consumed during your travel. Consuming two liters of water every day helps in smooth functioning of inner organs. “Never procrastinate in drinking water.”

Early Sweet Dreams: Early to bed and early to rise makes you not only wise but healthy and since you get your sleep tonic very well, your brain is ready and energized to function at an optimum level. Remember that as you grow older, body must undergo 8 hours of sound sleep to add flicker to your skin and body as the renewal of cells happen at higher rate in the night. A good sleep makes the body feel more energized and prevents you from stressing.

Some simple home remedies for an effective metabolism and may help burn fat:

Lemon and honey with Warm Water: Drinking lemon honey mixed with warm water everyday early morning on an empty stomach is one of the best ways to cut down pounds of fat. As a substitute for morning coffee or tea.

Green Tea: Green tea is one of the healthiest beverages. You can have green tea at any time. Green tea is rich in antioxidants and nutrients, it also increases the body metabolism. It has poly phenol that helps in boosting fat oxidation and the rate of conversion of food consumed into calories. It reduces bad cholesterol in the blood.

Curry Leaves: Curry leaves are added in each of the Indian household curries, it not only flavors up the curries, but it has several health benefits. It helps in weight loss thus also helping to keep your metabolism intact.

Papaya: Good for weight loss and metabolism, papaya is a very well-known fruit with low fat, cholesterol free and low-calorie nature. It contains Vitamins, iron, calcium, riboflavin and few enzymes so you can say its an all-rounder fruit.

If our body digestive system is strong and excretory system functions properly then it becomes easy to shed the extra unwanted weight. It helps you burn fat. In fact, if you take it as a dinner replacement you may get results in few weeks only provided your rest of the day calories are balanced!

Thus, small lifestyle changes and incorporating these tips into your daily routine can increase your metabolism. A higher metabolism can help you lose weight and keep it off, keeping your energy levels high.

Constipation and role of food

 

In today’s world, constipation has become a very common problem. Our hectic schedule doesn’t give us much time to see what we’re consuming and most of us end up eating a diet that is deficient in nutrients. Some of us wake up with the same question on most of the mornings as how we get rid of this problem. Is there any solution to it? Yes, it is. If you are interested to know which foods may help you poop smoothly in the morning without giving much pressure, then read further to understand first the real causes of constipation and later this article will also cover simple home remedies and the role of food in making this problem disappear in no time.

The term ‘constipation’ refers to painful bowel movement that is caused due to improper diet, medicinal side effects, hormonal imbalances and metal toxicity. The causes of constipation vary. The condition may simply be due to such as things as dehydration or eating foods with too little fiber.A diet that is high in animal fats, such as meat, cheese, eggs and refined sugar but low in fibre from vegetables, fruits and whole grains is a common cause of constipation. Gut mobility also decreases with age resulting in food and waste taking longer to pass through the intestine.

Reasonable time should be given for passing stool. People staying in crowded flats or having a busy life are prone to this problem. Also, if one makes a habit of holding on and not attending nature’s call in time, in due course, even a full rectum stops sending calls. This leads to development of chronic constipation.

Common causes are:

• low-fiber diet, particularly diets high in meat, milk, or cheese
• dehydration
• lack of exercise
• delaying the impulse to have a bowel movement
• travel or other changes in routine
• certain medications, such as high calcium antacids and pain medications
• pregnancy
• underlying medical problems

The following are some underlying medical problems that can bring on constipation:

• certain diseases, such as stroke, Parkinson’s disease, and diabetes
• problems with the colon or rectum, including intestinal obstruction, irritable bowel syndrome    (IBS), or diverticulosis
• overuse or misuse of laxatives (medications to loosen stools)
• hormonal problems

 Foods to Include in The Diet To Manage Constipation:

1. Oatmeal: Oats are loaded with soluble fiber which is a type of fiber that allows more water to remain in the stool. This makes the stool softer and larger and ultimately easier to pass.
2. Probiotics: Imbalance of the gut bacteria is mostly the main cause for constipation. Probiotics are the “good” bacteria which may help to improve gut health and soften stools. Many dairy products contain microorganisms known as probiotics. Foods containing probiotics like homemade yoghurt, kefir, tempeh, sauerkraut, cheese or kombucha balance the gut flora and prevent constipation. These foods usually help by producing lactic acid and short-chain fatty acids aiding gut movements, making it easier to pass the stool.
3. Citrus Fruits: Citrus fruits are rich in the soluble fiber pectin, especially in the peel. Pectin can accelerate colonic transit time and reduce constipation. In addition, citrus fruits contain a flavanol called naringenin, which may contribute to the positive effects of citrus fruits on constipation. Make sure to include vitamin C rich foods in breakfast to prevent constipation throughout the day.
4. Spinach and Other Leafy Greens: Spinach is high in both fiber and magnesium, both of which help the colon flush things through, and have been shown to relieve constipation. Leafy greens in the form of brussel sprouts and broccoli are not only abundant in soluble fibres but a powerhouse of folate, vitamin C and K. You can have these greens boiled, grilled or steamed in the form of salad, in a stew or even curry to make it tastier and more nutritious.
5. Beans and Legumes: Vegetables are also high in fiber and can help prevent constipation. Pinto beans, legumes, salads, and raw vegetables are all high in fiber, making them great choices for constipation relief and prevention. Fill up on whole grains for fiber. Legumes like soybeans, lentils, chickpeas, navy beans, and kidney beans are excellent sources of fiber.
6. Hot Tea or Coffee: Drinking warm liquids is a great way to get more water into the body and staying hydrated is a powerful natural method for easing constipation. The warmth of tea may also stimulate the digestive system and help to relieve symptoms. Some herbal teas aid digestion and help the stools to pass, relieving occasional constipation. You may try making herbal tea by adding fennel seeds and sip it every day to soothe the gut and prevent.
7. Isabgol (psyllium husk): This is one of the best ways to get rid of constipation instantly. if you have been suffering from constipation for more than a day or 2, isabgol is your answer. just mix 1-2 tsp isabgol in a glass of warm milk and consume at bedtime for a week. this will not only relieve constipation, but it will also help in regularizing your bowel movements.
8. Amla Powder: Just take a teaspoon of amla powder with water every day before going to bed. Being a natural laxative, it is helpful in relieving constipation
9. Lemon Juice: Take a glass of lukewarm water and add one teaspoon of lemon juice and a pinch of salt to it. Drink this every morning on an empty stomach. The cleansing properties of lime and the lubricating properties of salt will help to evacuate the bowels without pain.
10. Water: Increasing water intake and going for regular exercises helps in managing this discomfort.
11.  Magnesium and regular exercise: Magnesium can help loosen stools so increase your intake of magnesium rich foods such as spinach, almonds, brazil nuts, raisins and artichokes. Alternatively, you may also take a magnesium supplement but only after consultation. Regular exercise can help to relieve constipation. However, care should be taken to avoid any strenuous exercise and check with your healthcare provider whether exercise is safe for you or not.
12. Eat dried fruit, prunes and berries: Soak dried fruits in juice or water for a nutritious fruit salad. Apricots, figs, dates and raisins are high in soluble fibre and raisins in magnesium as we have seen. Prunes have a natural laxative effect. You may add some berries too.

 Some Ayurvedic remedies:

• Regular use of Triphala choorna is a popular home remedy easily available in Ayurvedicstores. 1 tsp with lukewarm water at bedtime is recommended.
• Dry ginger powder and senna leaves powder well mixed in equal quantity is another popular home remedy. 5 gm of this powder should be taken along with a cup of lukewarm water before going to bed. This helps in easy passage of stools.

 AVOID

• Avoid eating processed or highly refined foods which are high in sugar and carbohydrates and low in fibre.
• Limit alcohol and caffeine because they may lead to dehydration if consumed in excess, creating stools that are hard and more difficult to pass.
• Switch from white bread, pasta and rice to whole meal or whole grain types.

Dietary Tips for those who Work Late Night

There is always a common suggestion – Do not eat after 8 p.m., but advice about eating at night is misleading. Reality is that “What you eat is much more important than when you eat”? Our body is designed to work in the day and rest at night. But because of work pressure and to meet our targets, we tend to work till late nights and try to keep our focus and concentration. It is obvious that not only our mind but our body needs energy to work. So how do we ensure that we are not only eating healthy but also taking care of these late-night food cravings. After all who likes to put on weight after eating junk or unhealthy food and give invitations to life threatening diseases, isn’t it?

Below are some of the dietary tips to eat late at night:

Do’s

• Protein rich smoothies: Smoothies are an easy and tasty way to sneak in protein-rich milk before bed. A milk-based smoothie supplies protein for muscle repair and tryptophan, which is used to make sleep-promoting brain chemicals. Definitely, a good choice for meals and snacks eaten during an evening or late-night work shift.
•  Banana with almonds or almond butter: Bananas are one of the few fruits known to be relatively rich in the nerve messenger serotonin, some of which your body converts to melatonin. Almonds and almond butter supply some melatonin as well. Plus, they’re a good source of healthy fats, vitamin E and magnesium. Magnesium has been linked to good sleep, since it may support your body’s production of melatonin.
• Eat healthy and low-carb foods at night: Since low-carb foods are digested easily. Eating heavy food at night will disrupt your sleep and you will may feel light-headed the next day.  
• Spice up your dinner meals: Spices increase warmth in your body and may also aid weight loss by curbing appetite. Add more spices like cinnamon, fennel, fenugreek and cardamom to your evening meals. Spices come with many health benefiting properties besides lending aromatic flavors to your food.
• Focus on the food you eat: Don't watch TV or be distracted by too much conversation. Eating food with attention becomes meditation, and when you are eating with awareness, you will not eat too much; you will eat just the right amount
• Avoid salt after 7pm: Salt is supposed to increase the water retention in the body. As we go on hogging more sodium in our dinners, we put our heart and blood vessels to a greater risk of overnight blood pressure.
• Keep yourself hydrated: Keep yourself hydrated with water instead of caffeinated or preserved beverages. Ensure that you drink at least 8-10 glasses of water.
• Have light meals: Since large meals can also decrease alertness and makes you sleepy, smaller meals should be eaten during the night shift. Snack lightly during your shift. After your work shift is over but before you go to sleep, eat a small, light meal which should be a balanced combination of carbohydrates, protein, and fat. At night, your body naturally slows down digestion and the metabolic process, so eating a small meal will provide better quality sleep and get digested easily. 3 a.m. to 4 a.m. is the time when you tend to feel more tired and sleepy. This is because your body is naturally programmed to be resting around this time. You need to choose healthy protein option which will give you the burst of energy without making you sleepy. Try to eat your main meal before the late work shift starts or continues, preferably at regular dinner time between 5:00 p.m. To 7:00 p.m. 

Dont's 

• Reduce your intake of preserved and packaged foods and go for fresh preparations instead. 
• Limit your daily caffeine intake to no more than 2 - 3 cups of tea/coffee. 
• Never go to bed hungry as it may lead to disturbed sleep and make you restless.
• Avoid large meals during the working hours. 
• Avoid potato chips, french fries or a fatty meat burger with cheese or any fried food which takes longer to digest and contribute to weight gain.

Some healthy night snacking options which you can choose from:

• Dry cereals and grain salads such as couscous, quinoa, bulgur and barley 
• Pitas, breads, with hummus and vegetables 
• Vegetables with cottage cheese 
• Fresh fruit juices 
• Fresh vegetable juices 
• Dry roasted rice flakes with salt and pepper seasoning. 
• Peanut or Almond butter with fruit
• Hummus with lavash or raw vegetables like carrots. 
• Low fat yogurt and chopped fruits.
• Fruit shakes made with low-fat milk, with ground flax seed or other tree nuts. 
• Boiled eggs salads with steamed or lightly sautéed vegetables. 
• Sandwiches made with low-fat meats like chicken and fish with vegetables. 
• Bean salad with vegetables 
• Trail mix or nuts, seeds, dried fruits. Trail mix ingredients, such as walnuts and dried cranberries, contain sleep-promoting melatonin. Measure your trail mix portions to avoid excess calories.

You may try to put some time into ‘batch cooking’ or what is called as ‘meal preparation’ on your off days or weekends, by making larger batches of healthy food. Stock up for when you’re working, and you may have it at your comfort. This will help to refrain from using vending machines at work and from eating restaurant food too often. It will not only save your money but also keep you away from what is known as ‘binge eating’.

Eating Right to Balance Hormones

Have you ever wondered why hormones affect everything? From the way we look to how we feel, our food cravings, our moods, sometimes the reason to be lethargic or maybe even crying for no reason before you get your period. Maybe like a strong wave of desire has tingled through every nerve of your body and you need to drop everything and engage with your partner for a spontaneous fun! Yes, hormones control nearly everything of your body. But don’t worry as you are not the only one sailing in the hormonal boat. Thank or blame them, but you cannot avoid them. However, the good news is that you can learn to balance them.

When our hormones are in balance, we feel good and thrive mentally and physically. But even small disruptions to this equation can cause serious life altering symptoms. Illnesses linked to hormonal imbalance are breast cancer, diabetes, hyperthyroidism, hypothyroidism and polycystic ovary syndrome (PCOS).

Thankfully these days no one must bear the grin of hormonal imbalance as it is possible to manage and minimise the effects of hormonal changes. This is possible by eating right. You will come across few suggestions given further as to how we can balance our hormones through food but before that let us first understand what hormones are and what causes the imbalance?

Hormones are the chemical messengers which travel around our body via our bloodstream to every tissue and organ ensuring everything from our growth to our metabolism is functioning properly.

Our main hormones include cortisol (the ‘stress’ hormone), melatonin (the hormone which helps us sleep), adrenalin (the hormone secreted by our adrenalin glands that increases the urge to fight or flight), thyroid (the hormone responsible for the regulation on our metabolisms), insulin (the hormone that regulates out blood sugar) and the main sexual hormones which are oestrogen (female), testosterone (male) and progesterone (a hormone released into the ovaries).

Many hormonal imbalances are caused by external factors, such as stress or hormone medications. However, hormonal imbalances can also be caused by any medical condition that impacts or involves the endocrine system or glands. There are many other lifestyles causes and medical reasons associated with it as well.

Symptoms: A hormone imbalance can lead to several noticeable effects including difficulty managing your weight, feeling bloated, trouble sleeping or always sleeping, PMS or skin issues as well as effecting our general wellbeing.

Below are few suggestions that might help balance your hormones:

1. Control your weight and eat right

• Eat at least 3 meals per day focusing on portion size, not calories and including protein with each meal & snack
• Skipping meals and severe caloric restriction only lower metabolic rate which can lead to weight gain.
• Metabolic rate naturally peaks at noon and slows after that so the food you eat at night is more likely to be stored as fat.
• Smaller more frequent meals containing protein will normalise insulin secretion and limit fat being stored as fat instead of burned energy.
• A healthy snack in the evening around 4-5pm (protein or unprocessed fat) when blood sugar, mood and serotonin tend to drop can keep you away from overeating at night. Herbal or green tea are also good options.

 2. Cut down on refined and high glycaemic index carbohydrates

• This includes alcohol with is nothing but sugar in a form that is so absorbable its effects are in your brain in minutes.
• Alcohol also interferes with estrogen metabolism and causes almost an immediate hormone imbalance, increasing estrogen in the blood relative to progesterone.
• Carbohydrate sensitive individuals may find that eating whole grain products (whole wheat, whole rye, whole oat, millet flour) triggers binge eating so consume grains with caution.
• Eat at least 5 servings of fruits and vegetables per day (1 serving or half a cup). Remember the healthiest are the most colourful and highest in antioxidants, especially blueberries.
• Water helps the body eliminate the breakdown products of fat (other options, iced tea, decaf green tea, diluted fruits juices, lemon water, barley water, fennel water, coriander-seeds soaked water).
• Lemon water helps. The alkalinizing effect of lemon water, along with its liver-supporting properties, ensure that the body is metabolizing and breaking down damaging toxins derived from our environment.

 3. Eat healthy and good fats

Essential fatty acids, namely omega-3 and omega-6 fats are needed to assist the body in many important functions, including those of the brain and nervous system. Good sources of EFAs, including eggs, high quality flax seeds, soybeans and cold water harvested fish from the wild. If at all your diet is lacking in these then high quality EFA supplements are widely available but please take it only after doctor’s consultation. In addition, avocados, almonds, salmon, walnuts, chia seeds, organic kefir and olive oil are also good sources of Omegas. These foods not only supress cravings but also increase your body’s ability to produce hormones that boosts energy and feelings of satiety.

The recommended Ratio of Omega 6/Omega 3 is 2:1-4:1

4. Exercises that help boost hormone levels

A combination of strength training and cardio workouts to maximize health benefits and boost hormone levels. High-intensity exercises like squats, lunges, pull-ups, crunches and pushups are ideal, with minimal rest time in between.

 5. Best Vitamins to balance hormonal imbalance

• Vitamin D and thyroid dysfunction. Vitamin D can help play a part in regulating insulin and the thyroid hormone. 
• Vitamin B6 and PMS. Vitamin B6 can help alleviate some of the symptoms of premenstrual syndrome (PMS), such as mood changes and irritability.
• Vitamin E and menopause.

 6. Healing spices and herbs

Cinnamon, turmeric, cayenne, cumin and ginger. An antioxidant and anti-inflammatory, garlic contains ultra-high concentrations of the organosulfur compound allicin (a compound currently under investigation for their potential to prevent and treat disease) which helps improves the body’s ability to metabolize iron, an important part of balancing hormones.

 7. Coconut oil 

Coconut oil contains lauric acid which is extremely beneficial for hormone production. 

 Avoid

• Processed food and those high is sugar. This is an overtax for our immune system, gut and endocrine system. Instead, feed your gut with plenty of fibre and immunity supporting fermented foods.
• Caffeine, energy drinks, sodas and some teas or even chocolate contain caffeine that interferes with the hormone producing sleep.
• Avoid trans fats, partially hydrogenated fats and oils that are not found in nature and are pro inflammatory.

Thus, the most important way of addressing the balance in your body is to look at your diet along with your lifestyle. Our body needs a healthy balance of clean and good quality proteins, low glycaemic foods, complex carbohydrates, hormone balancing healthy fats, antioxidant rich vegetables and fruits, healing spices and herbs in each meal for our bodies to thrive and survive. So, incorporate the above foods and who knows you may stay calm and balanced in every possible way!

Emotional Eating

 Do you eat more when you are feeling stressed? Do you eat when you are not hungry or when you are full? Do you eat to feel better ? Do you reward yourself with food when you are feeling lonely? Do you regularly eat until you have stuffed yourself? Does food make you feel safe? Do you feel like food is a friend? Do you feel powerless or out of control around food? That is where Emotional eating comes into picture - the practice of consuming large quantities of food -- usually "comfort" or junk foods -- in response to feelings instead of hunger. Experts estimate that 75% of overeating is caused by emotions.

Emotional eating is using food to make yourself feel better. To fill emotional needs, rather than your stomach. Unfortunately, emotional eating doesn’t fix emotional problems. In fact, it usually makes you feel worse. Afterward, not only does the original emotional issue remain, but you also feel guilty for overeating.

We don’t always eat just to satisfy physical hunger. Many of us also turn to food for comfort, stress relief or to reward ourselves. And when we do, we tend to reach for junk food, sweets and other comforting but unhealthy foods. You might reach for a pint of ice cream when you’re feeling down, order a pizza if you’re bored or lonely, or swing by the drive-through after a stressful day at work.

The first step in putting a stop to emotional eating is identifying your personal triggers. What situations, places, or feelings make you reach for the comfort of food? Most emotional eating is linked to unpleasant feelings, but it can also be triggered by positive emotions, such as rewarding yourself for achieving a goal or celebrating a holiday or happy event.

Common causes of emotional eating

Stress- So often in our chaotic, fast-paced world, your body produces high levels of the stress hormone, cortisol. Cortisol triggers cravings for salty, sweet, and fried foods. Foods that give you a burst of energy and pleasure. The more uncontrolled stress in your life, the more likely you are to turn to food for emotional relief.

Stuffing emotions- Eating can be a way to temporarily silence for uncomfortable emotions, including anger, fear, sadness, anxiety, loneliness, resentment, and shame. Avoid the difficult emotions by mindful eating and not with your emotions.

Boredom or feelings of emptiness- Just because you feel unfulfilled and empty, food is not the way to just occupy your mouth and your time. Infact it fills you up and distracts you from underlying feelings of purposelessness and dissatisfaction with your life. So, try to involve yourself into other productive activities or work.

Childhood habits- These habits can often carry over into adulthood. Think back to your childhood memories of food. Did your parents reward good behaviour with ice cream, take you out for pizza when you got a good report card, or serve you sweets when you were feeling sad?

Social influences- Getting together with other people for a meal is a great way to relieve stress, but it can also lead to overeating. It’s easy to overindulge simply because the food is there or because everyone else is eating. You may also overeat in social situations out of nervousness. Or perhaps your family or circle of friends encourages you to overeat and it’s easier to go along with the group.

Alternatives to emotional eating

Practice mindful eating- Eating while you’re also doing other thing such as watching TV, driving, or playing with your phone can prevent you from fully enjoying your food. Since your mind is elsewhere, you may not feel satisfied or continue eating even though you’re no longer hungry. Eating more mindfully can help focus your mind on your food and the pleasure of a meal and curb overeating.

Support yourself with healthy lifestyle habits- When you’re physically strong, relaxed and well rested, you are able to handle the curveballs that life inevitably throws your way in a better way. Exercise, sleep, and other healthy lifestyle habits will help you get through difficult times without emotional eating.

Make daily exercise a priority- Physical activity does wonders for your mood and energy levels, and it’s also a powerful stress reducer. And getting into the exercise habit is easier than you may think.

Aim for 8 hours of sleep every night- When you don’t get the sleep you need, your body craves sugary foods that will give you a quick energy boost. Getting plenty of rest will help with appetite control and reduce food cravings.

Make time for relaxation's- Give yourself permission to take at least 30 minutes every day to relax, decompress, and unwind. This is your time to take a break from your responsibilities and recharge your batteries.

Avoid using gadgets before sleeping- Eat your food at least two to three hours before sleeping.

Connect with others- Spending time with positive people who enhance your life will help protect you from the negative effects of stress.

Hydration is the best therapy- Water therapy works the best! Keep your hydration and electrolytes levels in check!

How do you get back on track?

When negative emotions threaten to trigger emotional eating, you can take steps to control cravings. To help stop emotional eating, try these tips:

Keep a food diary- Write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you might see patterns that reveal the connection between mood and food.

Tame your stress- If stress contributes to your emotional eating, try a stress management technique, such as yoga, meditation or deep breathing.

Have a hunger reality check- Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not hungry. Give the craving time to pass.

Get support- You're more likely to give in to emotional eating if you lack a good support network. Lean on family and friends or consider joining a support group.

Fight boredom- Instead of snacking when you're not hungry, distract yourself and substitute a healthier behaviour. Take a walk, watch a movie, play with your pets, listen to your favourite music, read, surf the internet or call and meet a friend.

Take away temptation- Don't keep hard-to-resist comfort foods in your home. And if you feel angry or blue, postpone your trip to the grocery store until you have your emotions in check.

Snack healthy- If you feel the urge to eat between meals, choose a healthy snack such as fresh fruits, vegetables with low-fat dip, assorted nuts, seeds or healthy dips. You may try lower calorie versions of your favourite foods to see if they satisfy your cravings.