Quick bites to whip up under 10 minutes
1. Know why and when you have hungry pangs Eating at night can be triggered by habit or boredom. It becomes a habit as we tend to use food as a tool to deal with our feelings like sorrow, anxiety, rage, or frustration. These feelings are symptoms of depression and sleeping difficulties, which can also lead to obesity and obesity-related issues. 2. Plan UR meals Planning UR meals and eating healthy snacks decreases UR cravings, avoids distractions and keeps your hunger at bay. 3. De-stress Anxiety and stress trigger us to binge eat as a solution to our negative emotions. Research states that relaxation techniques like breathing exercises, meditation, hot baths, yoga, or stretching can help you control these trigger points. 4. Eat regularly When hungry, we are likely to make bad food decisions and swallow high-fat, high-sugar junk foods. Eating regularly as per the suggestion of UR nutritionist manages your appetite. 5. Keep junk food away If you can't see it, you can't eat it! Replacing junk food with foods like fruits, berries, simple yoghurt and cottage cheese helps you stay healthy and promotes sleep. All-Time Favourite Midnight Snacks 1. Milk & whole-grain cereals (cornflakes, oatmeal or bran flakes) keep you full and induces sleep. Make sure that the whole-grain cereals are in their original form and not sugar coated or flavoured. 2. Apple or banana elevate mood with its natural content of sugar and keeps you satiated. 3. Almonds, walnuts and pistachios regulate the sleep/wake cycle of our body. Eating a handful of these nuts will put you right to sleep. 4. Turmeric milk or buttermilk are great substitutes for sugary drinks like cola and sugary drinks. Drinking a glass of turmeric milk or buttermilk helps you stay full and slashes the chances of midnight binges. Healthy Options For Sweet Cravings Homemade banana ice cream Orange carrot cupcake Healthy Options For Savoury Cravings Upma Phool Makhana Mix
1. Know why and when you have hungry pangs Eating at night can be triggered by habit or boredom. It…
How To Preserve Fruits, Veggies, Grains & Pulses During Monsoon
Monsoon is one of the best seasons of the year, especially in India. The Earth is in full effect, lush and green, making the monsoon season even more charming, fun and enjoyable. While the country enjoys the weather during COVID-19 with precaution, we should also be a bit mindful about what we eat and how we store our food during monsoon! Every monsoon brings the possibilities of food getting spoilt or contaminated quite easily. This is only because of the weather and temperature fluctuating from being hot or humid, which can fasten the growth in disease-causing microorganisms. However, with proper preservation and storage techniques, you can keep your food items fresh for long. Where Should You Start? The kitchen especially should be kept hygienic to avoid any chances of microbial contamination during the process of food preparation. Cooked food items should always be kept covered and away from raw food items where they are most likely to be contaminated with microorganisms. Best Way To Preserve Different Food Items Baked products such as cakes, pastries and other confectionery items are easily susceptible to spoilage by moulds. So, make sure not to keep these food items exposed to the moist air for long periods. Keep these in airtight containers and consume as soon as they are out of their sealed ait-tight containers. Dairy products are vulnerable to contamination and spoilage by microorganisms in hot and humid weather. All dairy products should be appropriately pasteurized. So, keep cheese refrigerated always. Vegetables and fruits You can wash and wrap them in cloth mesh bags to maintain their freshness or freeze them in airtight containers for later-use. Fruits should always be stored in refrigerators. Do not keep cut fruits, even in the fridge; consume fruits as soon as they are cut. Similarly, fruit juices should also be consumed fresh and not stored for later consumption. In the refrigerator, the cooked food should be kept on the upper shelves while raw food should be kept on the lower shelves. Grains and pulses Should always be kept away from moisture as much as possible. Store these items in airtight containers to increase their shelf life. Another way is to dry roast grains and pulses or maybe microwave them for 2-3 minutes before storing. However, put them in containers only after they have cooled down. Pulses that can be sprouted like kidney beans, chickpeas, and Kabuli chana should be stored in the refrigerator. Addition of little boric powder keeps the pulses dry. However, wash them thoroughly before each use to remove all traces of boric powder. Spices should be stored in the refrigerator placed in airtight containers. Bay leaves can be added to whole spices like cardamom, black pepper, cumin seeds and coriander seeds. Salt and sugar - To keep salt dry, put a few grains of rice in its container as these will absorb any excess moisture. To prevent sugar from becoming lumpy, add some cloves in the box. By just being a little careful in storing food correctly, we can prevent food from being wasted this monsoon season.
Monsoon is one of the best seasons of the year, especially in India. The Earth is in full effect, lush…
5 Ways To Deal With Food Allergies
A food allergy generally occurs when the body's immune system triggers an abnormal response to the food we have consumed. Even though there isn't a cure for food allergies, there are some precautions which we can take to ensure we don't compromise our well-being. Read Every Food Label Reading every food label may sound like a cumbersome task, but it is highly imperative for you so you can avoid any unnecessary allergic reactions. Did you know that there are at least 160 foods that can lead to allergic reactions in those with food allergies? The eight most common allergenic foods that account for 90 per cent of all food reactions are: Eggs Milk Fish Shellfish Tree nuts Peanuts Soybean Wheat Any of these eight foods, or ingredients derived from them, is designated as a "major food allergen." These food allergens can be identified on food labels in one of these three ways; 1.Ingredient name For example, the allergen name "milk" may be included in the ingredient name "buttermilk." Following the ingredient name The food allergen may appear right after the ingredient, like "whey (milk)," "lecithin (soy)," and "flour (wheat)." After the ingredients list A "contains" statement which may appear next to the list of ingredients, such as "contains milk, soy, and wheat." The FALCPA's labelling requirements only apply to certain foods that may contain an allergen and not to the major food allergens due to cross-contact while it is being manufactured. Warning labels which indicate that the product "may have been prepared in a facility that also uses nuts" or "might contain traces of nuts" is voluntary. Always be mindful and cautious when UR grocery shopping as you may end up buying products without labels — like as a pastry or a cake from a patisserie. Cross contact or contamination Anyone who has a food allergy should be cautious of mixing utensils or cooking food using the same pots and pans, which may contain the food allergens that can trigger an allergic reaction. Purge UR kitchen. Get rid of all products that you can't eat from UR refrigerator, freezer and pantry. Clean all UR cooking utensils, cookware, stovetop, microwave and oven with soap and water. Organize and separate food prep areas in UR kitchen and in case UR sharing a kitchen with roommates or other family members who eat foods that you can't. Cook allergy-safe foods first if UR cooking multiple dishes. Cover allergy-safe foods to prevent them from being spluttered with unsafe foods. Always wash UR hands with soap and water whenever you have handled or come in close contact with a food allergen. Soap and water and commercial wipes will eliminate food allergens, but water alone or sanitizing gels won't. Sanitise surfaces, tables and counters with soap and water after cooking every meal to avoid contamination. Never share food to ensure that cross-contact does not occur. Be Aware Of All The Symptoms If you are someone you may know has food allergies, you should be aware of every allergic reaction which can affect the body. Skin: Itching, hives, redness, rashes, red bumps and swelling under the skin Eyes: Teary-eyed, swelling around UR eyes and redness Upper respiratory: Run nose, nasal congestion, sneezing, hoarseness, itching and dry cough Lower respiratory: Tightness in chest, wheezing, breathlessness and cough Mouth: Swelling of tongue, palate, lips and itching Gastrointestinal: Reflux, nausea, vomiting, diarrhoea, bloody stool and abdominal pain Cardiovascular: Slow or rapid heartbeat, dizziness, low blood pressure, loss of consciousness and fainting Other: Uterine contractions Symptoms of anaphylaxis can be a challenge to recognize. If you're experiencing any one of the three conditions listed below within minutes to several hours after food exposure, you are likely facing an anaphylactic episode: Any signs or symptoms that involve and affect UR face, nose, mouth, or gastrointestinal tract, impaired breathing, or a drop in blood pressure, confusion, or loss of consciousness. Two or more of the following symptoms such as; hives, itchiness, tongue or lip swelling, breathing difficulties, a drop in blood pressure, stomach cramps, or vomiting. Blood pressure drop, which can lead to fatigue and fainting. Anaphylaxis can occur as: a single reaction that improves with or without treatment after exposure to allergic food; two results that occur between 8 and 72 hours apart; or a long-lasting response that may continue for hours or even for a few days. An intramuscular injection of epinephrine should be used as soon as possible to treat an anaphylactic reaction after it occurs. Always Prepare Yourself For An Emergency It would be best if you were prepared in case of an emergency. Always carry your auto-injector with you to avoid any fatal situations. Consult UR doctor and understand what safety protocols you, UR family, friends, colleagues and others need to do if UR unable to tend to yourself during an emergency. Never miss any doctor consultations as this will help you stay safe, healthy and out of harm's way. Learn How To Use An Auto-Injector Epinephrine (also known as adrenaline) may be used to treat anaphylaxis. Epinephrine works better when injected within minutes of an allergic reaction and prevents swelling of the throat, reduced respiration and low blood pressure quickly. It is crucial that you, UR relatives, teachers or colleagues know how to use an auto-injector with epinephrine and there is no delay in administering the medicine. A delay in applying the auto-injector can turn out to be fatal and even death in some cases due to anaphylaxis within 30-60 minutes. Always make sure UR carrying UR auto-injector with you at all times whether UR outdoors or in UR home. One should use their auto-injector immediately if they have the following symptoms: Difficulty breathing Trouble swallowing Tightness in throat Coughing Weak pulse Rashes, hives or swelling of the skin Vomiting, diarrhoea or abdominal pain Once you have administered the auto-injector call for medical help and inform them of UR loved one's specific food allergy so they can avail the right treatment on time.
A food allergy generally occurs when the body’s immune system triggers an abnormal response to the food we have consumed….
Food Allergies & Intolerances
Did you ever start scratching yourself or have a skin rash after eating certain foods? If yes, then you might be allergic to some food you might be eating. Did you know that there are 10 million cases of food allergies in India, every year? We all know we are different in our ways, and that goes for our immune systems too. Sometimes some of us can't tolerate certain foods, which can cause unwanted allergic reactions. Out of the many allergies that occur, nut allergies are the most common allergies people can have. Read on to know more about nut allergies. What Is A Food Allergy? A food allergy occurs when our body's immune system triggers an abnormal response from the food we eat. Types of food allergies Corn allergy Egg allergy Fish allergy Meat allergy Milk allergy Peanut allergy Shellfish allergy Soy allergy Wheat allergy Tree nut allergy What Happens When You Have A Tree Nut Or Peanut Allergy? When an individual has a nut allergy, the body's immune system, which is usually meant to fight infections, reacts to the proteins in the nut. If you eat something that contains the nut, UR body thinks these proteins are invaders and responds to this by working very hard to fight the invader. This right here can cause an allergic reaction. Even a small amount of peanut or tree nut protein can set off an allergic reaction in anyone. But the allergic reactions from inhaling small particles of nuts or peanuts are a bit rare. This is because the food usually needs to be consumed to cause an allergic reaction. Most foods with peanuts or tree nuts in them don't have sufficient protein which can escape into the air, which can cause an allergic reaction. Even the smell of foods containing peanuts or tree nuts won't cause an allergic reaction as the scent doesn't include the protein which triggers an allergic reaction in the body. Symptoms of nut allergy Symptoms of nut allergies depend upon the severity of the allergic reaction. Symptoms of nut allergy often start after a few minutes of eating food or sometimes after two hours. In some cases, soon after the first symptoms go away, the second wave of symptoms comes back after one to four hours later (or at times even longer). This second wave is called a biphasic reaction. Some allergic reactions are caused due to the release of histamine. While others are due to the different chemicals released in the body. Some of the symptoms include; Sneezing Dizziness or fainting Wheezing Coughing Trouble breathing Hoarseness Anxiety or a feeling something terrible is happening Stomach ache Tightness in UR throat Vomiting Hives Diarrhoea Swelling Itchy, watery, or swollen eyes A drop in blood pressure Swelling of the lips Tingling of the throat and mouth Itchy skin and rash Runny nose Tests For Nut Allergy Skin-prick Testing Blood Test Food Elimination Diet Vega Testing Kinesiology Testing Hair Analysis Cytotoxic Food Testing Electrodermal Testing Treatment For A Nut Or Peanut Allergy Nut allergies tend to last a lifetime, although most people with a tree nut & peanut allergy eventually outgrow them. Younger siblings of children with a nut allergy are at higher risk of being allergic to nuts as well. Treatment of nut allergy involves avoiding taking tree nuts, peanuts and coconut in any form and making it a habit to read food labels on any food item that you purchase. Another way to get treated is by taking epinephrine injections that are prescribed by doctors in case of severe allergic reactions. Allergic reactions to foods, like peanuts and tree nuts, can be different. It all depends on person to person — and sometimes the same individual may have a mixed reaction from the first time. What To Avoid Seeds like sesame seeds, sunflower seeds, Nuts; almonds, walnuts, cashews, hazelnuts, Macadamia nuts, Brazilian nuts, chestnuts, pecans, pine nuts and pistachios Peanuts There is nothing to fear about nut allergies. If you avoid the food items that contain nuts that you are allergic to, then half of your job is done. If you still want to enjoy eating nuts, then you might as well ask your doctor about it or take other food items that can be safe to be used as substitutes. If you would like to know more food allergy substitutes, then give our article on food allergies and sensitivities a read!
Did you ever start scratching yourself or have a skin rash after eating certain foods? If yes, then you might…
A Sneak Peek Into An Athlete’s Diet
A Sneak Peek Into An Athlete’s Diet Dr Lakshmi K. Food Scientist Nutrition is an essential factor to consider even when UR, not a professional athlete or a fitness enthusiast. UR diet is not only the fuel that gets you through UR day or while performing for a sporting event. It's also the source of all nutrients that determine UR overall health and well-being for years to come. In the fitness world, what you eat has an immediate and direct impact on UR success and day-to-day-training, making it a top priority for athletes. But eating for performance is not as drastically different from eating for health as one might assume. Well, here's a sneak peek into what many athletes eat Get UR Energy Needs On Point Energy intake sets the "budget" from which an athlete must meet their daily needs for carbohydrate, protein, fat and other range of foods that provide vitamins, minerals and other health-promoting dietary factors. This is pretty close to what healthy eating looks like. An Athlete's Energy Requirements An athlete’s energy requirements are made up of several components: Baseline metabolic needs like the energy required to support cellular maintenance, temperature regulation, immunity, growth and physical activity. Daily diet must aim at providing adequate power to meet the needs of all functions. Physical activity – or in case of an athlete, the intensity, duration and frequency of training sessions and competition – play a substantial role in determining UR daily energy requirements. An important new concept for an athlete is energy availability. The energy that is available to the body after the energy cost of physical activity has been deducted from the daily energy intake from carbs, protein and fat. Energy availability is, therefore, the amount of energy that can be expended to look after UR body's physiological needs. Energy availability = Energy intake – Energy needed for training How much of carbs do they need? Carbs are the body's quickest and most accessible source of fuel - making it the most preferred source for most bodily functions and various exercises. Carbs are especially important for high endurance training. They are also what UR body uses when it's fight or flight mode kicks in! An athlete's carbohydrate needs are tied to muscle fuel costs of their training. The training load changes from day-to-day according to the micro-cycles and macrocycles in the training calendar. Rather than a static dietary intake, athletes should focus on their varied carbohydrate intake as per the rise and fall in their muscle fuel needs. A great way to assist carbohydrate intake is by tracking muscle fuel needs by including additional carbohydrates in meals or snacks before and after a workout. This means when training needs increase, so does carbohydrate intake. Consuming carbohydrate intake during lengthy sessions will also add to the day's carbohydrate target as well as specifically provide fuel for the workout. Targets for carbohydrate should be given in grams in sync with the athlete's size (Body mass) rather than a percentage of the total energy intake. When rapid refuelling is needed after a session, target a carbohydrate intake of about 1 g per kg of body mass per hour. Training Load & Carbohydrate Intake Targets (gram per kg of the athlete's body mass) Light/low intensity or skill-based activities - 3 - 5 g/kg Moderate exercise program- 5 - 7 g/kg/d (i.e. 1 hour per day) High endurance program- 1 - 3 hours 6-10 g/kg/d per day of mod-high-intensity exercise) Very high extreme program - 8 - 12 g/kg/d least 4-5 hours per day of mod-high intensity exercise This indicates that different amounts of carbohydrate may be adequate for various training loads. Therefore two athletes could eat the same amount of carbohydrates. Still, according to their training needs, one could achieve high carbohydrate availability while the availability of carbohydrates in another athlete is low. When you aren't able to meet these carbohydrate targets during the early hours of recovery, the presence of protein in UR recovery snacks is likely to promote higher rates of glycogen storage than carbohydrate itself. This is useful since post-workout protein intake addresses other goals of recovery eating. Nutrient-rich Carbohydrate & Protein Combos (contains 50 - 75 g carbohydrates and 15-20 g protein) For vegetarians Whole wheat bread with thick spread peanut butter + 1 - 2 cups low-fat milk 300g (large) baked potato + low fat cottage cheese filling + 1 - 2 cups low fat milk 1 cup baked beans on 2 slices of toast or a baked potato For non-vegetarians 500-750 ml fruit smoothie or liquid meal supplement Thick bread sandwich with meat and salad filling 2 cups stir-fry with rice or noodles and meat Dietary protein also plays a vital role in response to exercise. The amino acids are the building blocks of protein needed for generating new tissue, muscle and repair of any damaged tissue. They're also the building blocks for hormones and enzymes that regulate metabolism, support our immune system and other body functions. Protein intake targets for both strength and endurance athletes have been set at about 1.2-1.6 g/kg body mass per day. Did you know that most dietary surveys show that most athletes easily meet these goals, even without the intake of expensive supplements? Athletes who are at most at risk of failing to meet the se targets are those who restrict their energy intake and food variety. Since strength training is very different from endurance training, the protein requirements can vary. Best Way To Promote Optimum Protein Synthesis During Recovery & Adaptation From Each Workout Eating high-quality protein after exercise is part of the process of promoting muscle protein synthesis. High-quality protein, particularly from animal sources (e.g. dairy, meats, eggs, etc.) is especially valuable. The amount of protein required to maximise this response to exercise is quite modest – about 20-25 g. Higher amounts of protein than this are burned as fuel. Whey protein is used for a post-workout protein boost since it’s quickly digested and helps in post-workout recovery. It's easier to carry and prepare around the exercise session as a liquid meal supplement. Since the muscle is stimulated to increase its synthetic protein rates for up to 24 hours after a workout, It is better to spread protein over the meals and snacks consumed over the day. Protein-rich foods: 10 g protein For non-vegetarians 2 small eggs, 300 ml cow's milk, 20 g skim milk powder, 30 g cheese, 200 g yoghurt, 35-50 g meat, fish or chicken, 4 slices bread – 90 g breakfast cereal For vegetarians 400 ml soy milk – 60 g nuts or seeds,120 g tofu or soy meat,150 g legumes or lentils, 200 g baked beans, 150 ml fruit smoothie or any liquid meal supplement. Water & salt needs Water and salts are needed for athletes to replace fluid loss. It is not necessary to drink during exercise that lasts less than about 40 minutes, but some athletes feel better after rinsing their mouth with drinks, and this should do no harm. The athlete should practice drinking 15 minutes before exercise and decide how much is initially filling but comfortable once exercise begins (300-800 ml). Did you know that water is also continually lost in the breath and through the skin even though these losses may not be apparent? Small losses of water do not affect in the beginning, but if neglected, severe dehydration can compromise UR performance and health. A more targeted option is to develop a fluid plan to fit the sport, the individual and other nutritional needs. As a starting point, the athlete should try to drink at a rate that replaces enough of their sweat losses. The overall fluid deficit for a training session or competition is kept at no more than about 2 per cent loss of body mass (i.e. 1.0 kg for 50 kg person, 1.5 kg for a 75 kg person). When the fluid intake is excessive, it leads to a severe problem called hyponatraemia (dilution of blood sodium concentrations), which is often seen in recreational exercisers at low intensities but drink large volumes of fluid. Exercises lasting more than 1 hour and which elicits fatigue, athletes are advised to consume a source of carbohydrate along with water. The use of sports drinks with a carbohydrate content of about 4 - 8% (4 - 8 g/100 ml) allows carbohydrate and fluid intake to be met simultaneously. These carbohydrates can come from sugars like; sucrose, fructose, glucose, maltodextrins or other fast digestible carbohydrates. When carbohydrates are consumed during exercise or training, it is best consumed in a pattern of frequent and continued intake. This provides a constant stimulation of the brain and central nervous system, or a continuous source of additional fuel for the muscle when needed. Sodium should be included in all fluids consumed during exercise lasting longer than 1 - 2 hours. Rehydration after exercise Refuelling of water and the salts lost in UR sweat is an essential part of the recovery process too. Sweat and urine losses will continue to occur, during recovery; the athlete will need to drink about 1.2 - 1.5 litres of fluid for each kg of weight lost during training or during a competition to compensate and fully restore fluid losses. Vitamins & minerals Most athletes can meet the recommended intake for vitamins and minerals by eating everyday foods, like vegetables, fruits, whole grains, lean dairy and meat. For those who might be at risk for the suboptimal intake of these micronutrients, includes athletes who restrict their energy intake, go over long periods to meet their weight loss goals. Athletes who restrict food variety and foods with poor nutrient-density. The best way to improve and fix this situation is to seek advice from a sports nutrition expert.
A Sneak Peek Into An Athlete’s Diet Dr Lakshmi K. Food Scientist Nutrition is an essential factor to consider even…
9 ways to eat like an athlete
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. As a competitive athlete, you need to eat the necessary number of calories for peak performance and to maintain the ideal fitness level for UR sport. Usually, an athlete should eat 5-6 meals per day. The calorie needs are directly proportional to the amount of lean muscle mass you have on UR body, so the stronger you are, the more calories you need to eat. Here are few tips that you can follow to refine UR food needs and fitness goals while training. Never neglect UR breakfast You might have heard it before, but it's worth repeating. Many athletes head out to run skipping their breakfast. Your blood sugar is already low when you wake up. Eating breakfast is essential and prepares you for the day. If you're not used to eating in the morning, start small with having a glass of apple/orange juice with zero sugar before your workouts/run until your stomach adopts. Eat a small toast along with juice once your stomach adapts to this routine, Start adding protein to the toast like peanut butter, egg white omelette in UR first meal before heading out for a run or workout session. Initially, it might slow down UR gastric emptying process, so you'll need more time after you eat and before heading for a run or to the gym. Fuel the body 24/7 Drinking water while you work out/training is excellent. If you continue UR training without hydrating UR body adequately, you are never going to perform at UR best. Athletes should be consuming 0.5 to 1 litre of water per kg of bodyweight every day. Stay consistent with water intake all through the day so that you can replace the lost electrolytes post training. But do not drink too much of sugar-loaded energy drinks while training as they may help you retain the electrolytes, but better to dilute these drinks with ½ to ⅔ of water before drinking them. Improve UR immunity To perform well is to stay healthy, this can be done when we add a good number of antioxidants and superfoods in our diet. Incorporate whole-grain carbs, lean proteins, and different fruits and veggies into your snacks and meals every day For example: Try Greek yoghurt, it is high in probiotics, you can top it with some walnuts, fruit or flax seeds for an extra antioxidant boost. Eating iron-rich foods: Experts say it's common for women to fall short of required iron in the body. When it comes to female athletes, they need to be a little more careful about the iron deficit in their body, as low iron deficiency could slow you down and increase your risk of injury in any sport. So be sure to include plenty of iron-packed products, such as oatmeal, fortified cereals, red meat, and spinach, into your athlete diet. Learn to prepare UR meal Being an athlete, you must travel all over the world to compete, so it is tough to maintain a routine. You must do a lot of planning to stay in shape. Plan UR weekly diet plan on Sunday, so you spend UR valuable time on other important things. Stack up some healthy snacks and meals fit for UR diet, which you can stick to throughout the week. And keep an individual-sized blender so that you can prepare high-protein recovery drinks whenever you want. Do not restrict UR calories Many athletes, specifically female athletes, have false assumptions that cutting their calorie intake would help them to stay lean, but contrary to that, restricting your calorie intake causes reduced carbohydrates stored in your body. Carbohydrates act as a fuel for training and performing; fewer carbohydrates storage can then lead to muscle breakdown as your body starts taking protein from your muscle as its alternate fuel, where you end up losing your muscle. The less amount of lean muscle mass you carry on your body, the weaker you would become. Eating Carbs Before UR game day You need to maintain your nutrition every day, and then the night before your game or event day is a good time to top up your fuel stores. Hitting the body with a massive amount of carbs night before the competition doesn't do any good to you as you can't use all the carbs you load, so to stay safe simply replace one protein or veggie portion of UR plate with another carb-rich food. Keep drinking water all through UR event Drink during your race/event/game to finish better than you started. Based on UR event, you should be taking in about 30 to 60g of carbs per hour to replenish your glycogen stores and continuously consume fluids. If you don't hydrate your body along with those calories, it will lead to stomach upset, where you end up performing poorly. Eat to recover What you eat after a workout/game/endurance activity is equally important as what you eat before your event/game/activity. you should consume something made with a mix of protein and carbs, like a glass of protein shake made with almond milk. There would be muscle fibres tear during your activity, so having a protein and carb-rich food immediately within 30-60 mins post your event/training/game will help recover faster and reduce body soreness. For example, to have a reliable, post-event recovery, within five minutes of finishing, have an electrolyte drink. Within 30mins of finishing, take a protein shake 20g of a high-quality protein blend and at least 60g of carbs. And within 60mins have a hearty sandwich with protein and carbs with fresh veg salad.
Any individual who takes part in competitive sports or events that require physical strength, speed and endurance are known as…
Chicken Broth With Peas & Carrots For Pets
Put the chicken pieces in a large pot with enough water to cover the chicken by one or two inches. Cover the pot with a tight-fitting lid. Ease: 6 Approximate cost: INR 225 Serving size: Cooking time: minutes Chicken Broth Ease: 6 Approximate cost: INR 225 Serving size: 6 Cooking time: minutes Nutritive value Energy: 112.7Kcal Carbs: 10.4g Protein: 9.53g Fat: 3.4g Fibre: 3.6g Ingredients Chicken (whole or pre-cut with bones): 1 Brown or white rice: 1 cup Peas and carrots: 1/2 pkg Cut green beans (not French cut): 1 cup Step 1:Put the chicken pieces in a large pot with enough water to cover the chicken by one or two inches. Cover the pot with a tight-fitting lid. Boil the chicken until it separates easily from the bones. Remove chicken from the water onto a platter, separate the meat from the bones and keep the bones separate. Allow the chicken to cool down on a platter. Now pour the rice into the broth, stir gently and bring to a boil on low flame. Cover the pot with a pot and let it simmer till the meat and veggies are almost done. Read the package for directions and stop cooking just 5 minutes before the total cooking time mentioned on the box or package. Step 2: Water should not be absorbed. If water does seem to get absorbed in UR broth, then add some more to make a little more chicken broth. Make sure you don't burn it or let it absorb into the rice too much. Separate the chicken from the bones while the rice cooks. If your dog is large, you can leave the pieces a bit bigger and if your dog is a bit small or likes to eat in smaller quantities, you can either cut or pull the chicken apart into small or large pieces depending on how UR pet likes it. Step 3: When rice is 5 minutes before it is done, add vegetables and stir thoroughly. Put a lid and let it simmer for approximately five minutes, or until the veggies are soft. Avoid using corn and grains as they have been proven to cause an allergic reaction in some dogs. Step 4: If UR adding fresh veggies like beets, then make sure to add them 15 minutes before you add chicken. Remove from heat, add the chicken pieces and stir thoroughly. Allow the stew to cool down and serve. Store the leftover stew in an air-tight container in the freezer. Note: Remove the stew from the freezer 2 hours before you want to feed UR pet. Chicken broth is essentially chicken-flavoured water, and since dogs love the taste of chicken, by giving them chicken broth you help hydrate UR pup and aid in stopping diarrhoea. Joint pain relief Chicken broth includes two primary ingredients which can relieve the joint discomfort of your pets. Glucosamine is the first and chondroitin, the second. For dogs with arthritis, these two ingredients are recommended for addition. The problem is that the additions can be costly. One great choice is to feed the chicken breast for your dog. Heart-healthy Arginine is a prescribed treatment for congestive heart failure in dogs. Chicken broth contains plenty of arginines that improve cardiac health for your puppy. This would possibly contribute to an energy boost when your dog uses chicken broth. Rich in Amino Acids Every day most dogs eat the same thing. It doesn't matter if the food is well-balanced. The problem though is that it can cause certain deficiencies in amino acids. A number of amino acids, including glycine, are found in chicken broth. Giving UR dog a little chicken broth is a great way to make up for the missing amino acids. Gives a lustrous and healthy fur coat Just like chicken broth contains a good variety of amino acids, it also includes a wide range of micronutrients, which will help keep UR dog's coat on point! Boosts brain health Glycine offers multiple health benefits, but one of the biggest is that it can improve UR dog's brain health too apart from bone health. Glycine is a neurotransmitter that can help your pets with OCD, depression, stress and even separation anxiety. Nutritive value Energy: 112.8 Kcal Carbs: 62.5g Protein:57.2 g Fat: 9.53 g Fibre: g Ingredients Chicken (whole or pre-cut): 1 Brown or white rice: 1 cup Peas : 1/2 cup Carrots: 1/2 cup Cut green beans (not French cut): 1 cup Step 1: Put the chicken pieces in a large pot with enough water to cover the chicken by one or two inches on top. Cover the pot with a tight-fitting lid. Boil the chicken until it separates easily from the bones. Remove chicken from the water onto a platter, separate the meat from the bones and keep the bones separate to give them to UR pet. Step 2: Allow the chicken to cool down on a platter. Now pour the rice into the broth, stir gently and bring to a boil on low flame. Cover the pot and let it veggies and rice cook. Water should not absorb the stock too much. If too much stock does seem to get absorbed, then add some more water. Step 3: Add the chicken while the rice cooks. Cover the pot and let it simmer for approximately five minutes, or until the veggies are soft. Avoid using corn and grains as they have been proven to cause an allergic reaction in some dogs. Step 4: If UR adding fresh veggies like beets, then make sure to add them 15 minutes before you add chicken. Remove the stew from the heat, add the chicken pieces and stir. Allow the stew to cool down and serve. Store the leftover stew in an airtight container in the freezer. Note: Remove the stew from the freezer 2 hours before you want to feed UR pet. Chicken broth doesn't just taste great but it is also healthy for UR pets too! From joint relief and keeping their fur coat shiny and strong. It's a host of great health benefits which keep UR pet happy and healthy! Joint pain relief Chicken broth includes two primary ingredients which can relieve the joint discomfort. Glucosamine is the first and chondroitin, the second. For dogs with arthritis, these two ingredients are definitely recommended. The problem is that the additions can be costly. One great choice is to feed the chicken breast for your dog. Heart-healthy Arginine is a prescribed treatment for congestive heart failure in dogs. Chicken broth contains plenty of arginines that improve cardiac health for UR puppy. Rich in amino acids Every day most dogs eat the same thing. It doesn't matter if the food is well-balanced. The problem though is that it can cause certain deficiencies in amino acids. A number of amino acids, including glycine, are found in chicken broth. Giving UR dog a little chicken broth is a great way to make up for the missing amino acids. Gives a lustrous and healthy fur coat Just like chicken broth contains a good variety of amino acids, it also includes a wide range of micronutrients, which will help keep UR dog's coat on point! Boosts brain health Glycine offers multiple health benefits, but one of the biggest is that it can improve UR dog's brain health too apart from bone health. Glycine is a neurotransmitter that can help your pets with OCD, depression, stress and even separation anxiety.
Put the chicken pieces in a large pot with enough water to cover the chicken by one or two inches….
Homemade Vegan Dog Treats
Peel the bananas and mash them with the peanut butter until everything is smooth. Measure and pour in your flour, adding half at a time. Vegan Dog Treats Ease: 4 Approximate cost: INR 125 Serving size: 8 Cooking time: 50 minutes Nutritive value Energy: 86.3 Kcal Carbs: 11.6g Protein: 3g Fat: 3.2g Fibre: 1.2g Ingredients Oat or rice flour: 1 cup Ripe mashed bananas: 2 Peanut butter smooth (unsweetened): ¼ cup Preparation Step1: Peel the bananas and mash them with the peanut butter until everything is smooth. Measure and pour in your flour, adding half at a time. Mix until all the ingredients are evenly combined, then add the remaining flour. Fold everything together until the ingredients are combined. Use UR hands as needed to form a solid ball of dough. Step 2: Chill the dough for 20 minutes. Optional, but it helps firm the dough more faster. Remove the dough from the fridge and place it on a parchment paper or on a well floured counter. Preheat UR oven to 162 C. Step 3: Roll the dough out not too thin so as you need to cut the cookies out into small dog bone biscuits. Using your cookie cutter, cut out shapes as desired. Transfer the cookies to a parchment paper lined baking sheet. Use a fork to poke 4 holes in the center of each, to allow steam to escape. Step 4: Bake for 30-35 minutes. Remove and let completely cool before transferring into an air-tight container. Give to UR pet as desired! They're safe for all pet parents too! Oats also known as Avena sativa belong to the cereal clan that are commonly eaten in the form of oatmeal, or rolled oats globally. Oats can be turned into a comforting porridge, healthy snacks and treats for UR pets and you! Over a few decades, oats have become a very popular health food, which aren’t just meant for humans but for UR pets too! Oats are rich in dietary fiber (containing more than other grains) and also have healthy cholesterol-lowering properties too! Rich in fiber and antioxidants. Oats are loaded with fiber, antioxidants, vitamins and minerals like vitamin E, B, zinc, iron and selenium. All of which, play an important role in maintaining and improving health. Many of the antioxidants that oats contain, such as linoleic acid and vitamin E, can also help supplement your pet’s liver, skin, fur, etc. Great for skin and fur The best part is that oats are also used in may topical creams, shampoos and other pet products too that are gentle on UR pet’s skin and fur. The soothing properties found in oats help calm the skin when you or UR pet has skin rashes, bumps or any allergy-related skin concerns. Bananas contain a number of vital nutrients such as potassium, magnesium and vitamins B6 and C. This superfood has been extensively studied and provides health benefits such as lower blood pressure , increased potassium intake, bone growth and nutrient absorption. Bananas are also rich in magnesium, which may help your dog absorb other vitamins more efficiently and promote healthy bone growth. Like most fruits, bananas are sugar-problematic for dogs and lead to gastrointestinal problems, obesity and diabetes. Your dog would have to eat a lot of these fruits quite often to develop these conditions, but it's best to make sure UR pooch doesn't go overboard. Peanut butter From a health perspective, there are a few facts you should be aware of before giving your pets peanut butter. Peanut butter is rich in natural fats and protein, but too much can lead to obesity, or unnecessary health concerns like pancreatitis. You can also make UR very own peanut butter with coconut oil, chia seeds and peanuts. This is one of the safest and healthiest peanut butter options that we highly recommend for cats, dogs, horses and even humans! Natural peanut butter is a great source of protein, vitamin B and E and healthy monounsaturated fats. Note: It doesn’t hurt to determine whether it’s safe to feed UR pets peanut butter at all or on a regular basis, you can contact UR veterinarian and ask his or her advice. This is especially important if your pets have potential health conditions such as diabetes, digestive or any allergy sensitivities.
Peel the bananas and mash them with the peanut butter until everything is smooth. Measure and pour in your flour,…
10 Tips To Handle Food During & Post COVID-19
Food safety has never been more imperative than now during COVID-19. To ease the process, we need to know which precautions we should be taking in our lives to avoid any infections, contaminants and health scare from compromising our livelihood. Many of us can’t afford to get our homes sanitized by private companies; well, there are still many ways to reduce the risk of infection smartly and sustainably. Here are a few tips to get you started. 10 Ways You Can Handle UR Food During & Post Covid-19 Wash UR hands with soap and water. Scrub and wash every part of UR hand with soap for 20 seconds. Rinse UR hands thoroughly and dry UR hands with a clean hand towel or paper towel. Use the paper or hand towel to shut the running faucet. Sanitize surfaces. All the surfaces in UR house should be sanitized regularly and not just in UR kitchen. You can clean surfaces with an unscented disinfectant. Or if you prefer to make UR own disinfectant, then we have that covered too below! Wash UR veggies & fruits. We can’t stress this point enough. Any food vegetable or fruit coming from outside UR home needs to be washed in lukewarm water with salt. This helps kill any germs, bacteria and other contaminants which can affect UR health. Avoid eating the vegetable peels or fruit peels as it may still have unwanted bacteria or germs. Use them to make UR own compost instead. Throw out the packaging if UR ordering out. Sometimes we can’t help but give in to a cheat day! So, when UR ordering out make sure you Opt for a no-contact delivery, throw out the utensils and the bag the food has come in. Immediately transfer the food into UR utensils and reheat the food again. The best advice is that you should completely avoid ordering food as this can put and UR loved ones at risk. Always separate Ur foods when UR shopping. This means you should place raw fish, meat and poultry in separate bags or boxes. Store these foods below the ready-to-eat food items. Separate the foods when UR preparing and serving the food. Always make sure you use a clean cutting board for fresh produce and a separate board for seafood, meat and poultry. Never place the cooked food on the same plate or cutting board that previously held the raw food. Clear out UR refrigerator once a week. Get rid of any refrigerated foods that should no longer be eaten after a week. Cooked leftovers should be discarded max after four days; raw poultry and ground meat for 1 to 2 days. Use a food thermometer when UR cooking meat. A food thermometer is a fab addition to helping anyone manage food better. These thermometers can be used to ensure that the food is cooked safely, especially meat and that cooked food is kept at safe temperatures until it is eaten. Keep all UR utensils and appliances clean! This practice should be followed without a doubt. No matter how to clean UR veggies, fruits or kitchen surfaces are, if your utensils and appliances aren’t clean UR risking yourself and UR family members to bacteria and unnecessary health concerns. Carry UR own lunch and water. When things do get back to normal, it is best to take UR own lunch, water and cutlery along with you to work, college or school. As bizarre as this may sound, this can eliminate potential risks, infections and germs from spreading. These tips should not only be followed now but throughout to avoid compromising UR health, especially during COVID-19. If you want a few more kitchen tips, then check out our video on Stuff to think about while cooking. Cleaning products and agents can be a blessing and a curse, well one good thing is that we also have a natural cleanser recipe for you too!
Food safety has never been more imperative than now during COVID-19. To ease the process, we need to know which…
Snacks For Cyclists
The cyclist community that I advise is always looking for a quick and quick and easy energy bite/snack to carry on their ride. They want it packed in material that will open quickly – sometimes with their moth and one hand. Here are three simple snacks for cyclists or for anyone who needs a quick gluten-free energy bite made at home. Here is a simple recipe for cyclists inspired by the cyclist Biji Thomas and three other ideas for people on the go. 1)Rice cake Ingredients: Cooked Rice Peanut butter Raisins or Sugar Preparation: Mix, mash, press into a rectangular cake dish and cut into 2.5 inches x2.5 inch squares Add salt and use coconut milk to make it sticky. Note: A savoury version of the same can be made by replacing the peanut butter with kadleypudi. Coconut milk can be substituted with ghee. If it is for a child's school snack, add shredded vegetables if the child is comfortable. 2)Deli sandwich with peanut butter/ peanut chutney/kadley pudi mixed in ghee Another way to go about this is to use two small pre-prepared idlis and make an idli sandwich with peanut butter inside. Lightly flatten two idlis and apply a tablespoon of peanut butter or peanut chutney in the middle. And pack as desired. 3) Panniyarams at home with peanut butter or peanut chutney or kadleypudi stuffing I usually don't use aluminium wrapping, but it is the easiest to tear with the mouth for avid cyclists. 4) Another simple solution for cyclists is to carry readymade chikki squares. I usually don't like to add too much fibre for the cyclist, so they don't have to stop for the bathroom, but in case you are using these recipes for children the grain can be changed and shredded carrot can be added to the panirayum.
The cyclist community that I advise is always looking for a quick and quick and easy energy bite/snack to carry…
Ordering-in While Trying To Lose Weight Or Maintain Weight Loss
Order and drink two glasses/two cups (if two glasses are too much) every time you open the Swiggy or Zomato app! Don’t order smoothies (unless they are a meal for you) drinks, juices, soft drinks- even if they are free. Only plain water is allowed. Do not scan menus excessively of food apps, (unless you can resist the temptation to over-order). Pick vegetables, some protein and a small portion of grain. Check if grain and veggies are included in the dish, so you don’t over order. The first thing you must order is the vegetables- grilled, tava, sautéd, stir-fried, steamed or baked. Avoid fried food. If the food seems like more than what is recommended for you-pack it away and refrigerate for the next meal or share it with someone needy outside the house, make a note of the portion size from that particular place for future reference. Refocus on other things besides the food in front of you when it arrives. Focus on the people you are with, the ambience, the music, the discussions, make a conscious effort to do this. If you are alone, pray, eat peacefully and enjoy the food without any distractions. No TV or movie or chatting while eating. Nothing is calorie-free- dips, oily chutneys, crisps all count as food. Put your spoon down between every bite. Savour every bite and flavour, don’t rush eating. Remember that restaurants usually use more oil/butter than one uses at home and you get a lot of energy from this fat. So make sure you reduce your portion sizes when you order in. Avoid eating the freebies that come with the food if any- Sauces, dips, bread rolls, pickles, papads, olives, nuts and crisps or count them into your food intake for that meal. Have a light soup or buttermilk with your meal, so you eat less. Have a general idea about what you plan to eat before you order. Say a prayer of gratitude before you start your meal. Do not order dessert unless you can share with people and you end up with one or two teaspoons. Compensate through the day before a big meal and the next day if required. Eat light in the week if you plan to cheat on one meal a week instead of ordering sensibly throughout the week. Make sure ur meals and snacks earlier during the day and are small. Add an extra walk if you have eaten out. This will help you burn calories Compensate on the meal before or after. You can't have the best of both worlds. The mantra is to stick by is a heavy breakfast, medium lunch, early and light dinner. Don’t order in if you can’t manage the excess food that hits your senses. Who doesn’t like to indulge in eating junk food? Delete food delivery apps if you feel you might not be able to resist temptation. Decide how many times a day you will order in. Do not let it be an all-day activity. Imagine how long it would take to make that food and clean up the kitchen if you had to do it yourself.
Order and drink two glasses/two cups (if two glasses are too much) every time you open the Swiggy or Zomato…
Ragi Malt With Buttermilk
Mix tablespoons of ragi with water until it is lump-free. Boil water in a pan and add soaked ragi to boiling water. Ease:3 Approximate cost:INR40 Serving size:1 Cooking time: 5 minutes Nutritive value Energy: 105Kcal Carbs: g Protein: g Fat: g Fibre: g Ingredients Plain ragi flour/sprouted ragi flour: 2 tbsp Water: 2 cups Buttermilk: 1/2 cup Salt as per taste Preparation Step 1: Mix tablespoons of ragi with water until it is lump-free. Boil water in a pan and add soaked ragi to boiling water. Step 2: Cook this mixture for 2-3 minutes until it becomes frothy. Let the ragi mixture cool down. Step 3: Mix one tablespoon of yoghurt with water, add salt and add the cooled ragi to the buttermilk and mix well. Step 4: Garnish with coriander leaves and serve. 1. Strengthens bones. When compared to other millet grains, ragi is considered to be one of the best non-dairy sources of calcium with 344 mg of the mineral in just 100 grams of ragi. Calcium is an essential mineral required for keeping UR bones and teeth healthy and strong, preventing the onset of osteoporosis in adults. The rich calcium content is also one of the reasons why growing children are fed ragi porridge. 2. Manages diabetes. The millet comprising of the seed coat (testa) is packed full of polyphenols and dietary fibre. Ragi can also treat diabetes mellitus, a chronic metabolic disorder characterised by hyperglycemia, resulting from insufficient insulin secretion. It also helps in keeping UR blood sugar levels stable. 3. Prevents weight gain. The high dietary fibre content in ragi prevents you from overeating and keeps you satiated. Ragi also contains the amino acid tryptophan, which functions as an appetite suppressant and is effective in losing weight. So, substitute wheat and rice with ragi to prevent weight gain or obesity. 4. Boosts heart health. Ragi flour contains a good amount of magnesium and potassium. Magnesium helps in maintaining a normal heartbeat and nerve function whereas, potassium aids in the proper functioning of the heart muscles and lowers the risk of atherosclerosis. On the other hand, the fibre content and the amino acid threonine, prevent the accumulation of fat in the liver and lowers cholesterol. 5. Prevents chronic diseases. The polyphenol antioxidants in ragi help the body fight against chronic diseases and infections. These antioxidants prevent the healthy cells from oxidative damage caused by free radicals. 6. Battles anaemia. Ragi, being an excellent source of iron, is considered to be a great food for anaemic patients and individuals with low haemoglobin levels. Haemoglobin is a protein present in red blood cells, responsible for carrying oxygen throughout the body. In addition, this millet is a good source of thiamine, which increases the production of red blood cells. 7. Good for lactating mothers. Ragi can enhance the milk production due to the presence of amino acid, calcium and iron, which are also beneficial for the child.
Mix tablespoons of ragi with water until it is lump-free. Boil water in a pan and add soaked ragi to…