health and remedies
Include these organic foods in your diet for better flavor and better health
It all boils down to picking the right veggies and proteins that provide us enough nutrition for a healthy body and mind without compromising flavor. Healthy eating does not need you to give up on taste. Here are some quick and easy ways to include them in a daily meal that is both tasty and healthy.
1. Add protein.
One of the best sources of omega-3 fatty acids, which reduces the risk of heart disease, and protein is fish. The fish with the highest concentrations of omega-3 are salmon, tuna steaks, mackerel, herring, trout, anchovies, and sardines. To add to it and make it healthier and richer, pick some leafy greens. Calcium, vitamin C, vitamin A, and many phytochemicals are all abundant in leafy greens, which are also a great source of iron.
The founder of HealthVeda, Abhishek Sharma, stated in an interview with HT lifestyle that “food items like tofu, soy milk, and sprouts contain all 9 essential amino acids. Including them in your diet can help those who want to reduce weight quickly without giving up flavor.
Add greens next.
Foods that are high in nutrients include Chinese cabbage, kale, arugula, spinach, green beans, broccoli, brussels sprouts, and asparagus. To improve flavor, try adding olive oil, a spicy sauce, or topping your salad greens with nuts, chickpeas, or parmesan. Non-vegetarians can add the vegetables and protein to salads or sauté them in a little olive oil. Stews and soups can also contain greens.
Instead of boiling or steaming the green veggies, consider grilling, roasting, or pan-frying them with chili flakes, garlic, shallots, mushrooms, or onion if you are a vegetarian or don’t want to eat your protein with it. A good source of plant protein is nuts, such as pecans, hazelnuts, walnuts, and almonds, which you can also opt to include. They also include monounsaturated fats, which may aid in reducing the risk of heart disease.
One of the best sources of minerals and vitamins, according to Kamayani Naresh, founder of Zyropathy, is readily available green vegetables. Additionally, they contain an adequate amount of fiber, which keeps you full for a long time and saves you from ingesting a lot of calories.
3. The necessity of vitamin C
Brighter, deeper-colored vegetables can alter the flavor of meals in addition to having increased concentrations of vitamins, minerals, and antioxidants. To add color, add fresh or dried tomatoes, glazed carrots, beetroot, or sweet, vibrant peppers. Prostate cancer incidence has been shown to be reduced by lycopene and vitamin C. Tomatoes can be added to a salad or used to make pasta sauce. Additionally, they can be used in soups, stews, and chili. Lycopene is more easily absorbed by the body when tomatoes are cooked and heated in a healthy fat like olive oil.
The tomato is one of the most often utilized items in every Indian kitchen, according to Kamayani Naresh. It is regarded as the most straightforward source of vitamins C and A. It not only guards against diseases but also improves eye eyesight. Its potassium content also promotes healthy cardiac function. Additionally, because they improve bright complexion, tomatoes are a favorite among many celebrities.
4. Avoid sugar.
Naturally sweet vegetables, such carrots, beets, sweet potatoes, yams, onions, bell peppers, and squash, enhance the sweetness of your meals and reduce your urge for additional sugar. They can also be included in spaghetti sauces, stews, and soups.
“We all enjoy the occasional sugary treat, but they are known to be connected to detrimental medical repercussions,” said Abhishek Sharma. Increased consumption may result in diabetes, weight gain, and high blood pressure, all of which raise the risk of heart attack and stroke.
Remember that you don’t have to fully give up your favorite foods. Try coming up with novel suggestions for preparing wholesome meals. For instance, you can reduce the amount of fat in recipes by using a different cooking technique, such as grilling, stir-frying, baking, boiling, or microwaving. Reduce the size of your meals or food rather than fully giving it up. These few straightforward meal selections are ways to become a healthier and more fit version of yourself.
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health and remedies
How to stay fit during Diwali 2024: Diet tips, easy workouts, tricks to manage stress during the festive season
Staying on track with your fitness goals during Diwali season can be challenging. These expert-recommended tips can help you stay active amid the festivities.
Diwali 2024: How can you stop feeling bloated, tired, and stressed out during the festive season? What should you eat at Diwali parties? How can you stay fit and look your best? If you, too, are wondering how to stay healthy during the festive season and control your calorie intake while also eating and doing what you want, you have come to the right place. Also read | Dussehra to Diwali holiday health tips: Stress management during the festive rush
Even the most disciplined people can find it difficult to stick to their health routines during the festive season. But you can make things different this year. All that eating and socialising does not have to set you back on your fitness goals.
To help keep you on track, we’ve enlisted the aid of leading experts in health, fitness and nutrition for some much-needed advice. If you tend to get a little anxious around the festive season, don’t miss these simple tips and tricks to follow:
Nutrition and diet tips for Diwali festivities
Payal Kothari, nutritionist and author of The Gut, has shared with HT Lifestyle her tips on how to enjoy Diwali parties without compromising gut health. She says, “The festive season is filled with irresistible treats and family gatherings, but it doesn’t mean you have to compromise on your health goals.”
She suggests opting for healthier alternatives without missing out on the joy of eating; but the key word there is balance. “Choose nutrient-dense snacks like roasted nuts, baked samosas, and fresh fruit platters over fried foods. Moderation is key — enjoy your sweets, but keep portion sizes in check,” Payal says.
Dr Kiran Soni, head of the department of Nutrition and Health at Yatharth Hospitals Greater Noida, adds that to maintain health and fitness during Diwali, you should focus on portion control rather than completely rejecting your favourite dishes.
“Fill your plate primarily with vegetables and lean proteins, leaving smaller portions for sweets and fried items. Stay hydrated; when attending parties, eat a small protein-rich snack beforehand to avoid overindulging,” she says.
Another one of your non-negotiables this festive season should be staying hydrated. Payal says, “Focus on staying hydrated by drinking plenty of water, herbal teas, and infused water to flush out toxins and curb overeating. Drink soup at home if you can, and then head out, or eat a small protein meal before heading out.”
Easy workouts to fit into your festive schedule
It’s not easy to fit in your workouts during the festive season, but even if exercise isn’t quite your top priority during the month of October, you can still move to stay active. Dr Soni says, “Maintaining physical activity is crucial during the festive season. Aim for short, high-intensity workouts when time is limited. Consider morning yoga or stretching sessions to energize your day. Take walks after heavy meals to aid digestion and burn calories.”
Payal recommends short, effective workouts, such as a 15-20-minute HIIT session, 20-30 burpees yoga stretches, or even a brisk walk. She says, “If you’re attending family gatherings or parties, use the opportunity to stay active—dance during celebrations. Being the first one to initiate the moves on the dance floor can help digest the extra food and burn those calories. Or go for a walk with your loved ones. Even 10 minutes of stretching in the morning can improve your energy levels and help you feel your best.”
How to manage stress during the festive season
Diwali season can bring a lot of stress and strain on your mental health, ranging from mild annoyances to the types of anxieties that keep you up at night. And as you probably know, exercise is a great way to relieve all of that. Another truth: what you eat matters too.
Payal suggests adding mood-boosting and stress-relieving foods to your diet, like dark leafy greens, almonds, and foods rich in Omega-3s, such as chia seeds and flaxseeds. She says, “Soups are great for gut-brain health.”
Dr Soni adds, “Managing stress is essential for overall well-being during busy festive periods. Incorporate stress-reducing foods into your diet, such as foods rich in omega-3 fatty acids (like fatty fish, walnuts, and flaxseeds), complex carbohydrates (whole grains, vegetables), and magnesium-rich foods (leafy greens, legumes). Prioritise sleep and maintain a consistent sleep schedule as much as possible.”
Other coping mechanisms? “Practise mindfulness by incorporating short meditation or deep breathing exercises into your day, even if it’s just for five minutes. Prioritise quality sleep, and try to set aside a few moments of ‘me time’ to recharge. By making these small adjustments, you can enjoy the festivities guilt-free while maintaining a balance between health and celebration,” Payal says.
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