Any individual who takes part in competitive sports or events that require physical strength, speed and endurance are known as athletes. The ideal daily intake of calories changes with age, metabolism and levels of physical activity. Generally, the recommended daily calorie intake is 2,000 calories a day for women and 2,500 for men. But for athletes, this number can increase by 500 to 1,000 more calories depending upon the sport they train for.
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Bliss Balls: The Follicular Phase (1-14 Days Of Menstrual Cycle)
In a pan, slowly roast the seeds until they release their natural oils. Wait for them to cool down and grind them into a fine powder. Step 2: In a mixing bowl, add the seeds powder and the rest of the ingredients. Step 3: Mix everything well and roll the mixture into 14-15 equally-sized balls like laddoos. Eat this delicious treat as suggested (one per day). Health Benefits Flaxseeds Rich in Fats Omega-3. It regulates blood pressure, reduces triglycerides, slows plaque formation in the arteries. Reduce the risk of stroke and help people dealing with cardiovascular issues. High in lignans, a plant compound filled with antioxidants and estrogen properties that help reduce cancer risk and help improve UR health. Flaxseeds provide a great source of plant protein. They enhance immune function, lower cholesterol and have antifungal properties. Pumpkin seeds Diets rich in pumpkin seeds are related to a lower incidence of stomach, breast, back, prostate and colon cancers. Research suggests consuming them in postmenopausal women was correlated with lower breast cancer incidence. Some research indicates that lignans in pumpkin seeds can play a vital role in the prevention and treatment of breast cancer. Pumpkin seeds are an excellent source of dietary fibre. A diet high in fibre can promote healthy digestion. A decreased incidence of heart failure, type 2 diabetes, and obesity is correlated with high-fibre foods. Chia seeds are unprocessed whole-grain foods. These tiny looking black and white seeds are concentrated sources of energy that can be directly absorbed by the body. Due to its unique flavour, there are multiple ways by which these seeds can be included in your diet. • These tiny seeds are abundant sources of multiple nutrients ranging from fibre, protein, calcium, magnesium, manganese, etc. • Chia seeds contain high fibre content that provides satiety. It helps to lower caloric intake. It also aids in improving the digestive system by promoting gut health. • Studies show that chia seeds may be beneficial in lowering high blood pressure as well. Thereby, they indirectly reduce heart disease risk. • Regular consumption of chia seeds might also help improve UR bone health. The nutrients like calcium, phosphorus, magnesium and protein in them take care of bone health. • Chia seeds are proven to regulate blood sugar levels by improving insulin sensitivity. Any abrupt spikes in sugars can be avoided, and sugar levels can be stabilised. • Due to their ability to absorb liquids, chia seeds are used as a thickening agent and can thus be used as a vegetarian substitute for eggs in baked foods. Sound Sleep The high magnesium content in all the seeds helps in regulating healthy sleep. Magnesium helps release of gamma-Aminobutyric acid(GABA). GABA relaxes our nervous system which helps in inducing sleep. Packed with protein Flax seeds provide us with proteins like amino acids arginine, glutamic acid and aspartic acid. These compounds have shown significant results in lowering cholesterol levels, not letting cholesterol nest in the blood vessels, cardiac health, cancer prevention and suppresses tumour growths, just to name a few. Controls Blood Sugar Levels The amount of fibre present in the seeds slows the digestion process. This helps in reducing a sudden spike in blood sugar levels, which means it is safe for diabetics to consume. For Follicular Phase: (First 13–14 days of the menstrual cycle) Ease: 5 Cooking time: 15 Approx cost: 200 Nutritive value Calories: 145 Carbs: 5.3 Protein: 5.7 Fats: 11.6 Fibre: 4 Ingredients Flax seeds: 1 cup Pumpkin seed: 1 cup Organic almond butter or peanut butter: 1/2 cup Chia seeds: 2 tbsp Date syrup: 2 tbsp Dairy-free milk: 1/4 cup Method Step 1:
Cauliflower Crust Pizza
Healthy Gluten-Free Pizza Ease: 5 Approximate cost: INR175 Serving size: 6 Cooking time: 40 minutes Nutritive value Energy: 175.5Kcal Carbs: 4.1g Protein: 15.4g Fat: 11.4 g Fibre: 3.3 g Ingredients Grated cauliflower - 2 bowls Mozzarella cheese - 2 bowls Parmesan cheese - 1 bowl Cherry tomatoes - 5 - 6 Whole egg - 1 Garlic cloves - 4 Basil leaves - 4- 5 Tomato sauce as required Chilli flakes as required Salt as per taste Preparation Step 1: Grate the cauliflower finely and add one whole egg to the grated cauliflower and mix well. Step 2: Bake the cauliflower mixed with egg for 8 minutes. After baking the cauliflower, use a spoon or a butter knife to flatten out the cauliflower pizza base evenly in the baking tray. Bake the base for 15 minutes. Step 3: Sprinkle a little salt and chilli flakes on the cauliflower pizza base. Layer on homemade tomato sauce evenly on top of the pizza base. Step 4: Crush the garlic cloves and add them on top of the tomato sauce, add one cup parmesan cheese and cherry tomatoes. Bake the pizza for 8 minutes, cut basil leaves into thin strips and garnish it on the pizza and serve.
Homemade Banana Ice Cream
Put two bananas, four tablespoons of yoghurt, two teaspoons of almond butter, 2 unseeded dates and one teaspoon of vanilla extract in the blender. Make sure you don’t blend the ingredients too much. Add the yoghurt in the cup you stored the yoghurt in. You can either freeze it or just have it as it is.
Do you really need vitamin supplements?
The fresh food you eat is filled with nutrients yet many times we do not get enough nutrients from the diets and some even show a deficiency of vitamins. Many times, there could be an issue with nutrient absorption and hence in some cases supplements become essential and critical. While my goal as a nutritionist is to give my clients a diet with all nutrients in it, but if they show certain symptoms of hair fall, lack of energy, pigmentation, etc… then they may need some help in getting their daily vitamin intake from supplements. For example: Vitamin B-complex helps in correcting hormones and improves the nutrient absorption in your body. Vitamin A helps with vision Vitamin C helps with collagen synthesis Omega-3 rich foods are anti-inflammatory and help prevent pigmentation Minerals such as Magnesium and Selenium work on the hair I would definitely recommend for men and women to take vitamins only when it is necessary or prescribed by a medical professional. But, don't forget to be mindful of the varied requirements depending on your age, sex and body's needs. There is no thumb rule for a prescription; it is very individualistic, as it keeps changing over time as you age. UR dietary preference also plays a major role in deciding your daily intake, whether you are vegetarian, non-vegetarian or vegan. Table Source: Harvard Health Publishing Good food sources of important nutrients NUTRIENT SOURCE Vitamin B Tuna, sunflower seeds, spinach and other leafy greens and eggs Vitamin D Salmon, tuna, vitamin D-fortified milk and yogurt, fortified orange juice and egg yolk Iron Liver, chickpeas, beans, lentils, and sesame seeds Magnesium Spinach, kale, other leafy green vegetables; unrefined grains and legumes Calcium Dairy products, salmon, sardines and dark leafy greens. Quick Wisdom Don't change UR diet abruptly. Consult a nutritionist before making any changes to your daily diet which can affect your overall health. Give UR nutritionists honest feedback. This helps me and other nutritionists understand what is working in favour of their health. Be mindful of UR body. Give your body time to adapt to a diet, don't go on unsustainable diets to lose weight or follow a trend. This can cause more harm than good.
Dissolve the honey in the warm water in a large bowl, sprinkle yeast over the top. Let it stand for 5 minutes until the yeast softens and begins to foam. Focaccia Bread Author: Dr Sai Satish Designation: MBBS, MD (General Medicine) D.M (Cardiology) Ease: 5 Approximate cost: INR 250 Serving size: 10 Cooking time: 55 minutes Nutritive value Energy: 291.9 Kcal Carbs: 50.05 g Protein: 6.8 g Fat: 5.49 g Fibre: 2.39 g Ingredients Warm water: 2 cups Honey: 1 tbsp Active dry yeast: 1 tbsp Extra-virgin olive oil: 4 tbsp Diced onion caramelised: 1/2 cup All-purpose flour, or as needed: 5 cups and 2 tbsp Fresh chopped rosemary: 2 tbsp Sliced mushrooms - ½ Olives - 10 Salt as per taste Preparation Step 1: Dissolve the honey in the warm water in a large bowl, sprinkle yeast over the top. Let it stand for 5 minutes until the yeast softens and begins to foam. Then add one tablespoon of salt, one tablespoon olive oil, the diced and caramelised onions, rosemary and 5 cups of flour to a stand mixer fitted with a dough hook. Step 2: Add the bloomed yeast liquid and mix until it’s smooth and elastic (about 5 minutes) or (Alternative you can knead it the old fashioned way for about 5 - 10 mins until it’s nice and elastic). Lightly oil a large bowl, place the dough in the bowl and turn it to coat with olive oil. Cover the bowl with a damp cloth and let rise in a warm place until it doubles in volume, about 20 minutes. Step 3: Preheat the oven to 410 degrees F. Place the dough onto an oiled baking dish or tray, and flatten out the dough to cover the tray or dish evenly. (You can also line the dish with a baking sheet if you want, don’t forget to oil it as well.) Use the tips of your fingers to make indentations all over the dough spaced about 1 inch apart. Step 4: Drizzle the focaccia with three tablespoons of olive oil, and the remaining one tablespoon of kosher salt (or 1/2 if you want it less salty) over the top. Cover with a damp cloth and let rise in the pan for 15 minutes. Add your desired garnish on top of the focaccia bread. Bake in a preheated oven 20-25 minutes until golden brown. Note: You can use these optional Garnishes too, cherry tomatoes, kalamata olives, dill, parsley, chives, mushrooms, radish, edible flowers etc. Did you know that the term focaccia is derived from the Latin word hearth or focus originated from how this bread was originally baked on hearthstones? Bakers till today bake Focaccia bread in hearth ovens which are wood-fired. Unlike other breakfast options, it does not contain sucrose and saturated fats (butter, lard, palm oil, etc.) Focaccia has higher satiety (helps keep UR tummy full). Focaccia, provides simple carbohydrates vitamins, minerals and fibre too. Focaccia bread has a high proportion of selenium and Vitamin B1, B2 and B3, which are a boon for good health. Using fresh rosemary can reduce inflammation, improves UR memory and also acts as an antioxidant too. Gluten intolerant option/substitute If UR gluten intolerant or looking for ingredient substitutes then, a mix of white rice flour, cornstarch, tapioca starch, potato starch and some skimmed milk powder. If UR calorie conscious you can burn those extra calories by walking, doing mountain climbers, taking the stairs, running in one place or trying easy workouts.
Flatten UR Bloated Stomach
Most times we enjoy a late-night binge while watching television without even realising how much we are eating! When you indulge in sugary and fatty foods mindlessly, indigestion takes place, which in turn causes bloating. This is a message UR body is trying to convey to you that there is an imbalance between the good and bad bacteria in your gut. Anti bloat foods Ginger Ginger has anti-bacterial properties that act as a natural antibiotic and flushes harmful bacteria that irritate the tummy in the form of gas. A piece of ginger in tea or hot water can work its magic! Fennel seeds Fennel seeds (Saunf) is a miracle herb, rich in compounds that have excellent anti-inflammatory properties that reduce bloating and trapped gas.Drink a glass of saunf water soaked overnight, first thing in the morning. Lemon water Lemon water is abundant in citrus juices that stimulate the gastric juices in UR stomach and ease the digestion process. Lemon contains vitamin C, which builds immunity and boosts collagen growth. Lemon water also helps you to get rid of toxins and improves UR metabolism. Papaya Papaya is abundant in digestive enzymes (papain). This exceptional fruit helps in breaking down hard and undigested proteins which cause gas. This is probably why raw papaya is used to tenderise meat. About 75-100 grams of papaya can be eaten as a mid morning snack or as your breakfast. But in case UR pregnant, avoid papaya Natural spices Natural Spices like black pepper, cardamom; coriander and basil have a flavourful taste, are healthy and simplify the digestive process. They can be consumed individually in a tea or can be added as flavour agents. Yoghurt Yoghurt is the perfect remedy for frequent episodes of gas and bloating due to its rich probiotic properties. Two tiny cups consumed daily or a glass of buttermilk can help in dealing with harmful bacteria. Daily consumption of two cups of curd or a glass of buttermilk will help in removing the harmful bacteria from your stomach. Post meal digestive mix Made from the finest natural ingredients, this after meal digestive mix helps in the digestion process. Ingredients 1 tsp. mint powder 1 tsp. ajwain 1 tsp. black jeera Preparation One teaspoon of equal parts of mint powder, ajwain and black jeera. It is best to avoid drinking water right after your meals. You can drink water 30 mins after your breakfast, lunchor dinner. Yoga poses to get rid of gas Apanasana How to do it Lie down flat on the ground Slowly inhale while you place your hands on your knees Exhale and hug/bring your knees to your chest Rock your knees from side-to-side to extend your stretch Resume this position for five-eight breaths and then release your knees Balasana (Child pose) How to do it Sit on your knees with your legs spread, so there is adequate gap in-between Now slowly lean forward and stretch your arms in front of you Make sure to keep your back straight, whileyour forehead is touching the floor Hold this position for five breaths or more Setu Bandha Sarvangasana (Inverted back bending asana) How to do it Lie down on your back with your knees bent Keep your feet hip-distance apart Now place your arms along your sides (palms facing up) and keep your feet flat on the floor Gently lift your hips while you stretch your chest, neck, shoulders and spine Hold this pose for at least five breaths Therapeutic water to prevent gas formation Drinking this magical water helps in preventing gas formation. Ingredient 2 litres water 2 tsp. ginger juice 5 basil leaves Pinch of ajwain Preparation Mix 2 liters water with 2 tbsp. ginger juice, 5 basil leaves and a pinch of ajwain. Some smells determine whether the food you’ve eaten has been digested or not. Did you know that the unpleasant smell of gas is usually caused due to the bacteria present in UR large intestine? UR intestine releases gases that contain sulphur which is responsible for the nasty smell.Most foods contain fibre that is soluble and insoluble. Soluble fibres quickly dissolve in water and become gel-like in the gut. Soluble fibre is present in oat bran, beans, peas and most fruits before it enters UR large intestine, triggering gas. To avoid gas from forming avoid eating foods or drinks that give you more gas. Foods that trigger gas Soluble fibre found in beans, oat bran, peas and most fruits Soluble fibre found in wheat bran and some vegetables Lactose found in dairy products suchas cheese and ice cream Sorbitol found in fruits like apples, pears and prunes Starchy foods like potatoes, pasta, noodles, wheat etc. Cruciferous vegetables like cauliflower, cabbage, and broccoli contain raffinose a sugar that remains undigested until fermented by gut bacteria. This can produce gas and, in turn cause bloating. Fried and oily food Fruits eaten after meals tend to ferment due to the slow digestion process Get the best customised diet plan by contacting our nutritionists today!
All time favorites
Spicy Egg & Vegetable Bhurji
Warm-up oil in a pan over medium heat. Add jeera and once it splutters, put in the ginger garlic paste and fry. Then add tomatoes, onions and chillies and sauté till soft. Sprinkle in the chilli powder and turmeric. Fry until the spices smell cooked and fragrant. Add in your vegetables (Broccoli, capsicum and zucchini) and sauté for a minute till they are slightly cooked but still retain some crunch. Break your eggs into another bowl and beat until frothy. Lower the heat and then pour the eggs into the vegetable mixture and scramble them by slowly stirring them. When it is just cooked and still soft, remove from the heat. Garnish with coriander leaves and serve.
Healthy Banana Bread
Preheat your oven to 185C. Line a loaf tin with parchment paper. In a bowl mash the bananas with the sugar till they become a puree. Now add in the oil and vanilla extract. Sieve the whole wheat flour, cinnamon powder, baking powder, baking soda and salt directly into the banana mixture. Fold the dry ingredients into the wet ingredients slowly and till they are combined. Pour batter into the loaf tin and bake for around 30 to 40 minutes. A toothpick inserted into the banana bread must come out clean. Once cooked, remove the banana bread from the oven and let it cool slightly. Remove from the pan and slice. Serve the banana bread warm. You can keep it in an airtight container in the fridge for a few days. Medium overripe bananas: 4 (300g) Vegetable oil: 1/2 cup Powdered jaggery: 1/2 cup Vanilla extract: 1tsp Whole wheat flour: 1 and 1/2 cups Cinnamon powder: 1/4tsp Baking powder: 1 1/2tsp Baking soda: 1/2tsp Salt: 1 pinch
Roasted Almond Butter & Honey Oat Breakfast Bars
For Almond Butter Roast 1/2 cup of almonds for 3 minutes in a pan till they are golden brown, and then blend them in a high-speed mixer till a paste form. For Breakfast Bars Blend the dates together so that they form a ball. You may need to add a teaspoon of water in case your dates are too hard. Roast the oats and mixed nuts for 2 minutes till they are toasted. Let the breakfast bars cool down, so you can store them in the same bowl as the blended dates. Measure out 1/4 cup of almond butter and mix it in with honey, salt and the date/oat mixture. After mixing all the ingredients thoroughly. In a parchment paper-lined tin (8”X8”) take the mixture and press it down firmly on the parchment paper until it is even and flat. Cover with more parchment paper and let it become firm in the fridge for about 20 minutes. Once it's firm, remove from it the pan and cut them into bar-shaped pieces. Store in an airtight container for up to one week. Packed deseeded dates: 1 cup Gluten free rolled oats: 1 and 1/4 cups Almonds: 1/2 cup Honey: 1/4 cup Mixed nuts: 1/4 cup Pinch of salt
Spinach, Banana & Moringa Smoothie
Wash the spinach thoroughly as dirt is deposited on the leaves. Add the spinach into a blender and make a thick paste. Add the rest of the ingredients to the blender except the almond milk. Blend everything well and at the end add almond milk. Blend them until it has a uniform colour. Without straining the smoothie, add it to a tall glass and serve fresh! Raw spinach: 1 cup Unsweetened almond milk: 1 cup Banana: ½ Yoghurt: 2 tbsp Honey: ½ tsp Moringa leaf powder: ½ or 1 tbsp
Give UR Health A Boost With These Spiced Oils
Have you ever tried spicing up UR cooking oils to add an extra zing to UR food? Doing this not only adds flavour to UR food but also possesses therapeutic benefits. Use aromatic oils for pickling and add mind-blowing flavours to UR food. They are amazing with marinades, gravies, salad dressings, dals, and sauces. Here are some DIY spiced oils. CDC states that among returning travellers, respiratory infections are a leading cause for seeking medical care. Upper respiratory infection is more common than lower respiratory infection. In general, the types of respiratory infections affecting travellers are similar to those in non-travellers, and exotic causes are rare. Clinicians should inquire about the details of travel (such as type of travel and travel destinations) when evaluating a returning travellers with a respiratory infection. Why Are We Prone To Infections During The Winter? Changes in temperature Not maintaining hand hygiene Current health concerns Spreading of common colds, viral infections and other illnesses through air Flu Immunity Oil This spicy garlic oil helps in improving immunity and prevents any flu. Ingredients • 5 red chillies Red chillies help in boosting UR immunity levels and fight against illnesses and infections. • 10 black peppercorns Black peppercorns help in soothing a sore throat brings cold relief and eliminates any viral infections. • 1-litre virgin olive oil Olive oil has antibacterial, antimicrobial and antiviral effect s which help fight infections and illnesses. • 5 bay leaves Bay leaves help in treating various ailments, zap UR flu, and give you the relief you need. • 4 cloves of garlic Garlic has a compound known as allicin which converts into other sulphur- containing compounds which give garlic its medicinal properties. This is how garlic lowers UR chances of getting flu, boosts white blood cells in the body and helps you recover faster. Prep 1. Fill a one-litre clean bottle with virgin olive oil, till it is two inches below the rim 2. Add 5 red chillies, 10 black peppercorns, 5 roasted bay leaves, 4 peeled and halved cloves of garlic 3. Cover and store for two-three weeks or until the flavour settles Use it in lentil gravies, meat or even bread. Energy Boosting Oil Do UR energy levels dip during the rainy season? If so, try this energising concoction. Ingredients like star anise, onion and ginger oil are perfect for those grey monsoon months and give you an energy boost! Ingredients • 1-litre sesame oil Sesame oil improves liver health and is a power house of vitamins and minerals. • 3-star anise Star anise acts as a stimulant, improves digestion and boosts energy • 1 onion The phytonutrients in onion help in blood circulation and functioning of the arteries. • 20 g ginger Ginger reduces inflammation and modulates blood sugar levels. Prep 1. Fill a 1-litre bottle with sesame oil till it is two inches below the rim 2. Add 2 inches of cleaned, peeled and lightly crushed ginger, 3-star anise and 1 small diced onion 3. Cover and leave aside for two-three weeks until the flavour is settled Chinese dishes especially seafood and chicken are perfect with the energy boosting oil. This oil works its flavourful magic when its cooked with tofu, paneer, or soybeans. The Detox oil This spiced oil is surprisingly an excellent antioxidant and detoxifier. Ingredients • 1-litre sunflower oil Sunflower oil is rich in vitamin E which protects against colon cancer, it also contains carotenoids which protects against skin, lung and uterine cancers. • 2 crushed walnut halves Walnuts contain glutathione and omega 3 fatty acids which help in natural cleansing of the liver. • 2-inch quill of cinnamon Cinnamon aids in blood sugar control and this in turn aids in weight loss. • Orange rind Limonene and flavonoids present in orange peel help with splenic cleansing. Prep 1. Fill a one-litre bottle with sunflower oil till it is two inches below the rim 2. Add 2 walnut halves that are slightly crushed, a 2-inch quill of cinnamon and a couple of cleaned orange rind pieces 3. Cover and leave aside for two-three weeks or until the flavour is well pronounced Use this oil to make salad dressings, mayonnaise and also as a marinade for chicken, fish and paneer Happiness Oil When UR feeling blue, depressed, hurt, or anxious, all you need to do is start cooking in cardamom and fennel seed oil, and make you feel awesome again! Ingredients • 1-litre rice bran/groundnut oil Rice bran oil has been shown to decrease stress and increase brain serotonin metabolism. • 5 green cardamoms Cardamom is a stress relieving element and a mood elevator. • 1 tbsp. roasted fennel seeds Fennel helps to relieve depression and lift up the mood. Prep 1. Fill a one-litre bottle with rice bran or groundnut oil up to two inches below the rim 2. Add 5 green cardamoms and 1 tablespoon of roasted fennel seeds 3. Cover them and leave them aside for two-three weeks or until the flavour is settled This oil works fab for Indian gravies. Indian food is associated with emotions therefore use this oil to bring a sense of happiness to UR food. Food has medicinal properties. A lot of us don’t realise the affect food can have on us. If UR in tune with UR body & digestive system U can experience a positive change instantly. Happy eating.