TOP 5 WINTER FOODS TO HELP YOU STAY FIT AND HEALHTY

TOP five WINTER FOODS

1.GREEN VEGETABLES AND WHOLE GRAINS

Seasonal vegetables like saag, spinach, radish, carrots, peas etc. Along with food whole grains such as Bajara, Makki or multigrain.

2. PEANUTS AND JEGGERY CHIKKI:->

The goodness of jaggery and peanuts is the best snack of post sweet meal you can have in winter As it helps to keep your body warm and will also satisfy your sweet carvings post meal. Again, moderation is will always be the key, never overeat or binge it.

3. SEASONAL FRUITS:>

Never miss the goodness of local and seasonal fruits that comes in season. Fruits are very good source of essential vitamins and minerals and antioxidants which is good for your body and health

4. HONEY:->

Now honey is the food of winters, which has a good number of benefits. (1) A good source of antioxidants (2) Rich in phytonutrients which are good for your immunity and overall health. (3) Honey is good for your throat, as it has the properties to heal, which is consuming some good hones will keep your throat protected from cold and cough. (4) Helps to improve the dryestian capabilities of your body. (5) it helps to keep your body warm in winters. SO HOW YOU CAN CONSUME HONEY? The best way to consume honey is to have as it is with or with some almonds. Or you can have it some lukewarm water first thing in morning and you can add to your oats, bread toast, milk, fruits, smoothies etc. Just make sure that when you are consuming honey, it should be 100% real honey.

A lot of brand that are selling honey on a commercial level are selling you honey what they are selling you is a little bit of honey adulated with sugar syrup and with additive vegetables syrup (such as rice syrup) Which you might have heard about this in recent times on the internet and media, or many of top brands were found guilty of adulterating their honey with some cheap sugar syrups. ALTERNATIVE:> Natural honey of a good brand that genuinely provides organic honey without any additive of sugar or corn syrup. ONE GOOD BRAND OF HONEY One good brand of honey that you can buy or consume is HONEY BASKET as this honey is FSSAI AND NaBL lab certified in heated and unpasteurized which is genuinely providing real /original honey as it is ,in its natural form, without any adulteration is the old school glass jars. Also, they don’t sell from amazon as already many so called organic brand are misleading the name of organic. They are selling their own website (www.honeybasket.in)

>5. DRYFRUITS, SEEDS AND GHEE:-> Ghee is one of the supper foods that should never be out of your plate, from digestion to good health, ghee gives you all of that. Add some good dry fruits almonds, walnuts, cashew, black raisin, pista in you diet as well. Don’t forget to soak your dry fruits in water the night before, as when you eat soaked dry fruits, the digestion and assimilation of nutrients is much better. Therefor these are some good foods that should be a part of your diet in winters. (carrot,beetroots,ambla)

In my opinion cows pure ghee is the best for your body.I also use it.

DIABETES

DIABETES............ How foods affect blood sugar levels and insulin levels in body.

 Dealing with diabetes?

 Perplexed as to weather to eat fruits, which ones and how many?

 Fruits are a fantastic source of vitamins, minerals and fibre and are a must for all inducing diabetics

. Nutritionists suggest that if the sugar levels are in control, diabetics can have fruits daily in a limited quantity. However, before we get to the list of fruits you can consume, lets learn about something important that determines which foods and fruits can be eaten safely. 

GLYCEMIC INDEX AND GLYCIMIC LOAD PROVIDE INFORMATION ON HOW FOODS AFFECT BLOOD SUGAR AND INSULIN LEVELS IN THE BODY. 

The lower of foods Gl or glycemic load, that much lesser it affects spiking that much lesser it affects spiking of blood sugar and insulin levels. Here are GI fruits that you can enjoy regularly, stress free, if you a diabetic.

 1. AM LA:-> Powerhouse of vitamin C

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 2. APPLE:-> A small apple is good fruit choice, it has GI of 39 which is reasonable for diabetics with a calorie Count of 77 calories and only 21 gm carbohydrates. Avoid peeling the apples, the skin is full of antioxidants.

 3. APRICOT:-> Rich in vitamin A, one apricot contains just 17 calories and 4 gm of carbohydrates.

 4. AVOCADO: _> Rich in unsaturated vegetables fats I.E. the good fats, it is said to be preventive for diabetes type 2.

 5. BERRIES:-> Do not resist your urge to pop in some berries. Blueberries, strawberries, or any other type of berries, are diabetes super foods because they have low-GI. 3/4TH cup of fresh blueberries has just 62 calories and 16gms carbohydrates.

 6. BLACK JAMUN:-> it is known to improve blood sugar control. Consuming powdered seeds is thought to help reduce blood sugar.

 7. CHERRIES:-> Tart cherries are a smart choice with low-GI of 20. One cup full has 78 calories and 19 gm of carbohydrates, along with an anti-inflammatory effect.

 8. GRAPEFRUIT:-> this is a good option as it slows down the peaking blood sugar levels.

 9. GUAVA:-> Guavas have a reasonably low GI and are rich in vitamin A and C as well.

 10. JACK FRUIT:-> it’s known to improve insulin resistance. Jack-fruit is full of calcium, potassium, iron, magnesium and manganese. 

11. KIWI:-> it can be part of diabetes-friendly diet. One large kiwi has around 56 calories and 13 gm carbohydrates. 

12. ORANGE:-> one orange suffices daily requirement of vitamin C. It has a low-GL of 40. Comes in at only 15 gm of carbohydrates and 62 calories.

 !3. PEACH:-> Peach smoothies are delicious and easy snack. The GI is as low as 42, so it makes a good place in diabetic diet plan. 

14. PEAR:-> A rich source of vitamin K and low in calories, they are a wise addition to the diabetes meal plan. 

15. PINEAPPLE:-> A thumbs up for this fruit for diabetics. It has anti-inflammatory properties.

 16. POMEGRANATE:-> These tiny red seeds help to improve blood sugar levels and keep them under a tight check.

 17. STAR FRUIT:-> It maintains good sugar levels but should be avoided in diabetes with kidney complications. Be cautious with fruits, especially litchis, custard apples, bananas, sapota. Also absolutely steer clear of syrups, canned fruits or preserved ones with added sugar

TIPS TO TAKE CARE OF HEALTH DURING LOCK DOWN

                     TIPS TO TAKE CARE OF HEALTH DURING LOCK DOWN

 A nationwide lock down is announced in India. While a situation like a lock down can be difficult and stressful for most of us, it is important to maintain good mental health and not let anxiety and fear grip us. Stay calm and being supportive to others around us will help us all wade through this crisis together.

Keep yourself busy, make a daily schedule and allow it. Rediscover old hobbies like painting, dancing, gardening and stitching. Practice yoga as meditation to stay calm and beat stress. Eat nutritious mean, exercise daily and sleep well.

Regular exercise and yoga as pranayama help in improving immunity be better oxygenating the tissues. Keep a daily routine, read a book or do something creative. During the lock down, you can opt for skipping, jumping and daily aerobics at home.

Read information and update only trusted sources, connect with friends and family virtually to beat bare down and loneliness. Meditation is an effective tool to calm your mind, after brain waves and thereby reduce stress.

FOODS TO STAY STRONG & HEALTHY

Eating fresh and healthy is one of the best way to boost an strengthens ones immunity. Some of which are:

Lemon, lime, avocado, garlic, mango, orange etc.

FRUITS:-

Such as amla, orange, lemon , papaya, kiwi these are rich in vitamin c and help in improving your immunity. Daily have 100-150gms of any of these fruits such as snacks.

VEGETABLES :-

Such as bell peppers & broccoli is rich in vitamin A, C and E as an many other antioxidants and fibre. When bell peppers contain twice as much as vitamin C like citrus fruits and they are also a rich source of beta carotene. Consume both as a soup during dinner, it will enhance your immunity.

SPICES :-

Such as garlic & ginger contains Sulphur compounds such as allicin that helps in boosting immunity, ginger has anti inflammatory properties that will help in improving immunity.

HOT BEVERAGES :-

Like herbal teas, rasam with garlic and black pepper (south Indian recipe) etc. will be very helpful.

NUTS & SEEDS:-

Such as almonds & walnut are rich in vitamin C have antioxidants properties and help in improving immunity. Eat five almonds or three walnuts daily. A teaspoon of sunflower seeds can added in your daily diet too.

EAT ENOUGH PREBIOTICS RICH FERMENTED FOODS

Prebiotics like curd and yogurt and enhances good health and thereby immunity. Include curd and buttermilk in your daily diet.

WATER:-

Drink plenty of water, if possible warm water with fennel, cumin as coriander seeds. Water helps our body to produce lymph which carries white blood cells and other immunity system cells. Hydrate yourself with healthy liquid like lemon water, Tulsi water, ginger and mint wate

r.

TURMERIC:-

Turmeric is like a key ingredient in most Indian kitchen. Also, research shows that its regular consumption can help decrease the effect of muscle damage.

GREEN TEA :-

Green tea has anti- oxidant properties and boost immunity. Swap regular tea with green tea in your daily routine.

AVOID

Avoid raw foods, juices or ice cream and avoid deep fried foods too. Besides the above it is important to continue to follow face and hand hygiene practice. Wash your hands regularly, disinfect surfaces at home.

Let’s all stay safe, stay home, stay strong!!