‘Good morning! Have a great day’, We all use this phrase to wish our loved ones. But researchers suggests that everyone out of the four Indians, is in the habit of skipping or neglecting a healthy breakfast, the very first task to start a day.
If you are also following the same, then stop it today, as it would have a worse effect on your health & performance.
Friends let’s set a good healthy routine for our generations to follow, as they are going to do the same as they will see us doing with our routine.Thus, this article stresses on having a well-balanced breakfast as the priority to start a great day, in the real sense.
BENEFITS OF HEALTHY BREAKFAST
Eat breakfast to:
Fuel up energy & boost your metabolism.
Get nourishment of calcium, vitamin B, iron, fiber & protein.( Researches have suggested that these nutrients cannot be supplemented throughout the day later on).
Empower cognitive functioning.
To prevent diseases as blood pressure, diabetes, heart troubles.
To lose weight.
Create healthy habits.
Better behavior & performance.
HEALTHY BREAKFAST OPTIONS TO WAKE UP AND RUN THROUGH A BUSY DAY-
Firstly, give up the habit of having a coffee or tea to give yourself a kick start for an energetic day. Below are the far healthier options to boost you:
Apples – MOVING FOR EARLY MORNING LECTURE OR FLIGHT, PICK AN APPLE…..Full of fiber, natural sugars, antioxidant & minerals. Will make you feel equally energetic as coffee but healthier and nutritious option. ( 13g of natural sugar in one apple)?
Eggs– A GREAT TREAT FOR 8-9 a.m., EGG- an ITARIANS….healthy dose of proteins, omega 3& other nutrients.
Oatmeal–AN EASY TO PREPARE BREAKFAST MEAL…. Full of fiber or complex carbs to kickstart metabolic rate and feel you full for long.
Chocolate shake – TOP OF ALL THE OPTIONS FOR YOUR LITTLE HERO & FOR YOU, ALIKE….The protein calcium of milk, supplemented with a mild dose of natural caffeine to boost mental as well as physical alertness.
Chia seeds– A TINY SEEDS TO GIVE A GREAT BOOST TO BRAIN…Add these omega 3 rich pearls to your smoothies or salads, to keep yourself hydrated for longer periods of work.
Honey– ADDS NATURAL SWEETNESS with a fat burning element that will boost your system for much longer than a cup of coffee.… drizzle to your fruit bowl, toast or yogurt.
To feel cool in the scorching sun we all need to rehydrate & refresh our senses. The green soft tree-nuts ‘COCONUTS’ have cropped up everywhere.
These are undoubtedly a tender, green, nutritious water- filled nature’s gift. We all know about the benefits of its consumption, but are we all aware of few limitations of it. The reason could be –
High Potassium.(2.5g / 1000g).
Calorie density as per volume consumed. or
Low sodium content(252mg/ cup).
Healthy Tips About Coconut Water
NOT THE IDEAL ‘ENERGY DRINK’ FOR ALL When it comes to rehydrating oneself after a moderate workout of less than an hour, then, considering coconut water is a good alternative to other energy drinks. But after a vigorous practice, the high Potassium and low sodium content of coconut water do not make it a suitable drink to replenish the depleted store. As sodium is equally required to rehydrate. Isn’t it! So, Instead, going for plain water will be a wiser option.
DAILY EXCESS INTAKE CAN RESULT IN WEIGHT GAIN 1cup of it contains 46 calories, although lesser than those in energy drinks or fruit juice, an intake as per volume must be watched, take care of total calories for managing the reduction diet in connection to other foods of a day’s plan.
NOT GOOD FOR DIABETICS The natural sugar of coconut water impacts on blood sugar levels & reduces the insulin production. On an average, 1000 ml serving has 26.10 g of sugar. So watch out if you are diabetic.
EXCESS INTAKE CAN LEAD TO ELECTROLYTE IMBALANCE Again due to high Potassium content the excess intake of coconut water can lead to the symptoms of hyperkalemia, which include weakness, lightheadedness, the effect on kidneys, heart rhythms etc.
MAY LOWERS BLOOD PRESSURE Esp. Those on medication routine for high b.p. must drink it in moderation.
IF YOU ARE ALLERGIC TO ANY EATABLES, then the excess of coconut water can lead to sensitivity, as it is also one of the kinds of tree nut.
DIURETIC In moderate amounts this property of coconut water will help soothes your system, but in excess, it will force you to visit loo for a number of times.
NOT IDEAL FOR FRIZZY OR COLD TEMPERATURE BODY TYPES.
One or two of Coconut is enough for a day, to keep your body healthy & safe.
Keto diet foods are very much in trend today. We at Live Life More Diet Clinic, have tried to suggest few Keto diets plans, especially keto diet for Indians, who are majorly vegetarians. These foods are the meal plans that set our body into the state of “ketosis”.
A keto diet is well known for being a low carb diet.
KETO DIET
A diet with low carbohydrates, moderate proteins & high-fat content, has been proved to be very helpful in various conditions from epileptic treatment to anti-obesity or weight loss. It is believed that while on ketogenic or low-carb high-fat diet plan, our metabolism sets our body into the fat burning furnace, resulting in weight loss. More ketone bodies are produced which act as fuel for the brain and also improves the physical performance, thus, are used for athletes to provide them with more stamina for practice.
WHAT IS KETO DIET?
As it is also referred to be a low carb diet plan, thus, precisely, a diet routine using fats as a major source of energy for the body is called a ketogenic diet. There are a number of forms of KETO diets like Atkins, Paleo etc. But in strict sense to set the body in ketosis following must be the macro composition-
CARBOHYDRATES – 5 percent.
PROTEINS – (20-25) percent.
FATS – 70 percent.
Thus, for 1600 kcal KETO diet:
Carbohydrates – 20 g/ day.
Proteins – 80 g/ day.
Fats – 130 g/ day.
How does KETO plan work as anti- obesity diet, which helps in weight loss?
KETO plan feeds lesser carbohydrates in a day.
Using fat as a fuel, letting body enter the state of ketosis.
Ketosis is breaking down of stored fat in the liver to produce energy. Thus, the stored fat will be used and you lose weight.
As the fat will not be deposited in the body, you will become leaner and healthier.
Finally, with a lesser fat deposit in the body, you will be saved from many other harmful conditions like heart diseases, diabetes, cholesterol levels etc.
KETOGENIC DIET AND WEIGHT LOSS
A number of times we scroll on the web in search of the food plan that can help us understand that what foods can be used in KETO plan. But mostly that we get into our vision are the products that we Indians are not using in our diets. So, here is a sample of some useful tips that can help you choose wisely from the variety of eatables to get benefitted by the Indianized KETO foods for vegetarians (as veg eaters consume more carbs then non- vegetarians).
GOOD DIET FOODS FOR KETO:
Protein sources
Fat & oil sources
Low carbs
Dairy foods
Fruits
Almonds.
Olive oil
Beans
Butter
Blackberries
Pumpkin, Chia Seeds
Coconut oil
Cucumber
Paneer
Strawberries
Tofu
Flax seed oil
Spinach
Hard full fat cheese
Avocado
Walnuts.
Avocado
Pepper
Cream
(whipped & sour)
Pista, Cashew
Cocoa butter
Onion
Yogurt
Almond flour
Peanut oil
Tomato
Cream cheese
Soya flour
Ghee
Broccoli
Coconut butter
Mushroom
Cauliflower
Summer Squash
Sample Keto Diet Meal Plan
Breakfast–
Paneer or Soya Patties -2.
Avocado-1.
Lunch–
Tofu salad – Toss 3 cups of lettuce, crumbled tofu, tomato with 2 tbsp. Mayo.
Yogurt with chia seeds.
Evening–
Strawberries smoothie with whipped cream.
Dinner–
Baked broccoli & pepper with 2 tbsp. of olive oil with soya roti coated with ghee.
MUSKMELON or CANTALOUPE or KHARBUJA (Hindi Name) the summer fruit that satisfies the taste along with health benefits of amazing nutritional qualities.
Generally, we think of it being a seasonal stuff to satisfy the water and sweet cravings, but do you know this fruit is one of the healthiest fruits in the world with diverse nutrition & benefits?
Let’s have a look…
Nutritional Benefits of Muskmelon or Kharbuja
Vitamin C: 1 cup of cantaloupe contains over 100 percent of recommended daily value, thus, great for collagen production in bones, muscles, and cartilage &fight infections like the common cold.
Vitamin B9 or FOLATE: 2 cups of cantaloupe contains 74 micrograms of folate.
Vitamin A ( both beta & alpha forms) – It provides the richest source of this vitamin as it can provide up to 112 percent of daily needs. So, it’s a great fruit for skin, eyes, and hairs.
Rich in antioxidants Flavonoids like beta-carotene, lutein, and zeaxanthin. Thus, acts as strong free radicle scavenger protecting against cancer, diabetes, heart diseases, metabolic syndrome.
Potassium- It provides 14 percent of daily needs of potassium. Eating a snack like a cantaloupe after exercise helps replenish depleted electrolytes.
Fibre- Good source of fibre thus good for diabetics.
Provides anti- inflammatory support.
Can restore body’s pH due to alkaline nature.
Low in calories thus, can support weight loss – 60 calories/cup.
Eat Fresh, Without Any Artificial Flavours Addition. Can Be Added As Main Stuff To Salads. Can Be Added To Ice- Creams, Custards.
Navratras are believed to be the most powerful and auspicious days in the Hindu religion. In order to empower oneself with the blessings of Devi Durga, devotees stick to certain strict fasting & yet feasting rules for full length of 9 days period. I consider them to be the best time to purify & detoxify the body as well as the soul.
This article may help you in understanding the real benefits that can be derived by your body by following the healthy dietary options. Also, to get aware about the positivity of Navratri days on health, as well as life. Thus, eradicating the mood-forced concept of adding extra kilos at the end of 9 days period.
‘Navratri Diet’ For Keeping Watch Over Weight
If a good less fat diet, with least frying method is preferred, then the NAVRATRI days could be called as CLEAN-DETOX diet days. This regimen of eating can surely be the best way achieve health in Navratras.
An example for diet plan (1100-1200 kcal):
Morning: Milk (1 cup) + Soaked almond (6 nos.)
OR
Milk and Fruit Shake and 50 g paneer
Mid-day: Fruit Yogurt (1 Katori) OR Vegetable and Fruit Chat
“Pallavi Madam is a great dietician,from the past 1 month i am with her & really enjoying my diet.She keeps a balance of what i like & what i have to eat in order to reduce, she’s like a friend more than a mentor. 😁😋”
Ritu Kashyap For Weight Loss* Treatment
★★★★★
“Dr Pallavi is my savior….its just been three weeks, and am already feeling the difference in my health, confidence and general well being…kudos to her…and my heartfelt thanks… love her..she is sooooo helpful and supportive and a positive person to be around.”
If you are also following the same, then stop it today, as it would have a worse effect on your health & performance.
