Top 7 food pairings for slimmer waistline

Food pairings play more important a role than you think in ensuring a slimmer waistline and peachier skin. Here are the top 7 matches that are healthy for you

Green tea + lemon = A healthy heart:

Since it is rich in powerful antioxidants like catechins, green tea has been linked to a reduced risk of heart attacks. And when you add lemon juice to it, you do your heart more favour. After brewing yourself a cup of green tea, squeeze some lemon juice (you can also use an orange, lime or grapefruit).

Broccoli + tomatoes = Cancer control:

Broccoli and tomatoes are both cancer-fighting agents, but research shows eating them together offers more protection. Tomato and broccoli at the same time are effective at slowing the growth of cancerous prostate tumours than eating either vegetable alone. Eat at least one and a half cups of broccoli and two and a half cups of fresh tomato (or one cup of fresh tomato puree).


Red bell peppers + black beans = Improved immunity:

You'll absorb more immuneboosting iron by adding in some red bell peppers. Iron in beans exists in a form called non-heme iron that's harder for your body to absorb than the one found in red meat. However, adding a dose of vitamin C-rich food like red peppers converts the iron into a type that's easier for the body to use and boosts immunity.


Avocad0 + green salad = Complexion protection:

Absorb more skin-protecting plant compounds called carotenoids from your vegetable salad by adding a little avocado. Carotenoids reduce free radical damage to effectively protect the skin from the harmful effects of UV rays. A recent study showed, people who ate avocado in their salad of lettuce, spinach, and carrots absorbed up to 15 times more carotenoids than those who didn't eat their salads with avocado.


Apricots + almonds = A tip-top ticker:

This power pair helps prevents LDL (bad) cholesterol from oxidising, a process that happens whenever LDL reacts with free radicals. And oxidised LDL is harmful because it encourages dangerous plaque build-up in the arteries. However, in a recent study, researchers found that the phytochemicals in almonds reduced LDL oxidation when paired with the antioxidant vitamins E and C, both of which are found abundantly in apricots.


Garlic + onions = Head to toe protection:

These aromatic veggies both contain a number of organosulfur compounds, heart healthy plant chemicals that help keep arteries flexible and free of plaque. Some of these compounds have even been studied for their power to detoxify carcinogens (cancer-causing substances) in the body. Eating both at the same time means you're covering your bases and boosting your chances of getting more of these healthful compounds, she says.

Cinnamon + whole grain toast = Speedier slimming:

Sprinkling cinnamon may help keep your blood sugar at a healthier level, which prevents dips in your energy and spikes in your hunger level. It has been found to slow the rate of stomach emptying after meals and reduces the rise in blood sugar after meals to negate more noshing later. Experts say you will seize more protective compounds if your cinnamon is fresh.

Top 7 breakfast mistakes to avoid

Breakfast is the most important meal of the day, but what people do not know about this meal is that if they skip this meal, it could have an adverse effect on their weight.

Akansha Jhalani, Registered Dietitian and health blogger at Beyond The Weighing Scale, helps you decode the myths associated with breakfast, so that you enjoy the most important meal of the day in a healthy way.

Top breakfast mistake to avoid # 1: Juicing your fruit:

When you start your blender to juice oranges, remember that this process causes the fruit to lose most of its vitamins, minerals and fibre. Instead, replace your juice with a glass of water and a whole fruit. It will save you some extra calories.


Top breakfast mistake to avoid # 2: Eating a baby size breakfast:

Eating whatever you want cannot help you escape from those extra calories. It is a common myth that eating whatever you wish after a long gap of fasting will not make you gain weight. Oily parathas, waffles, leftover dinner can lead to extra calorie consumption.


Top breakfast mistake to avoid # 3: Beware of breakfast treats:

The tempting doughnuts and muffins can cause as much as an entire meal's caloric consumption. When placed in front of you, take a deep breath and realise that you have set healthy lifestyle changes and politely decline.


Top breakfast mistake to avoid # 4: Monitor your caffeine intake:

One cup of coffee or tea could help boost your mood and metabolism, but avoid drinking multiple cups of coffee. This can cause sleep deprivation and coffee add-ons can reflect on your body in a bad way.


Top breakfast mistake to avoid # 5: Unhealthy breakfast:

Eat a fist full of nuts, a bowl of cereal and a whole fruit instead of chocolate pancakes, muffins and mayo sandwiches. High calorie and high fat items can cause a sugar spike and recurring spikes could cause health issues.


Top breakfast mistake to avoid # 6: Thinking breakfast is not important:

Even if you feel full from the previous day's dinner or are in a rush, make sure you eat a quick breakfast. Skipping breakfast slows down our metabolism and makes us feel lethargic. A slice of whole-wheat toast, a fruit or a fist full of sprouts can do the trick.


Top breakfast mistake to avoid # 7: Avoid breakfast buffets:

Buffets and large breakfast spreads could make you eat more than you need. Do not stuff yourself silly by opting for sugar coated cereals, doughnuts and fruit cocktails. Instead, choose egg preparations, leaner meats, oats, wheat flakes and milk.

9 natural detoxifying foods

Press instant restart on your system by signing up for a detoxification program designed by nature

Turmeric:

While recent studies have hailed its antioxidant and anti-inflammatory effects on the body, Ayurveda has valued this spice for centuries for its staggering medicinal properties. What makes it relevant for those wishing to detox is its power to help the liver get rid of harmful compounds. Since the primary purpose of a detoxification exercise is to support the organs of elimination like liver, turmeric comes to the rescue and its antioxidants play a critical role in combating the cell damage that can stack up with age. So, a tablespoon of turmeric a day, is enough to considerably set your insides right.

Apples:

Packed with fibre, and especially pectin which helps in cleansing the intestinal tract, apples can clear it of accumulated toxins and undigested food particles. This assumes more significance considering how essential it is to include a variety of fibres in the diet to maximise detoxification.

Garlic:

Garlic's high sulphur content not only tones the skin and makes your hair more lustrous, it also fires up the detoxification process. The liver must neutralise toxins with sulphur until it is excreted in a process called sulfation. To smoothen this proc- ess, include more sulphurrich foods like garlic in your diet. Three cloves per meal should do you good.

Lemons:

Never miss a chance to add some fresh lemon juice to the water you drink or the food you eat. Lemon gets a lot of credit for warding off the cold, but its ability to aid healthy digestion and elimination is often overlooked. It may be the lemon's tart taste that encourages bile flow which helps digestion. Even its peels are rich in antioxidants that support detoxification.

Flaxseeds:

Fibre-powered flaxseeds can help keep many diseases at bay and its mix of nutrients helps internal cleansing. Since flaxseeds contain both soluble and insoluble fibre, they facilitate smooth bowel movement and prevent the re-absorption of cholesterol from the colon. Sprinkle a few tablespoons into your morning smoothie or salad.

Want to live longer? Turn vegan

If you want to live a longer, healthier life,

dropping meat from your diet might be a good idea. 

In one of the largest studies conducted till date, it has been found that vegetarians live longer than meat eaters. After following more than 70,000 men and women over six years, researchers have concluded that those who followed vegetarian lifestyles enjoyed 12% lesser risk of death than non-vegetarians.

The participants were divided into five dietary groups — non-vegetarians, semi-vegetarians, pescatarians, lacto-ovo-vegetarians and vegans. It was found that people who are vegetarian tended to be older, more highly educated and more likely to be married.

They were also more likely to drink less alcohol, smoke less, exercise more and be thinner. According to researchers, all of these factors could play a role in their lower risk of death.

Interestingly, the study has found that the association between vegetarian diets and lower mortality was greater in men than in women.

Men had a lower rate of cardiovascular disease and death from heart-related conditions.

Previously too, vegetarian diets have been linked to a lower likelihood of developing chronic diseases like heart disease or diabetes while red-meat consumption, because of its high levels of cholesterol and saturated fat, is likely to clog up arteries.    

Health benefits of pure ghee

Ghee is mostly considered unhealthy (and is unhealthy when consumed without the necessary portion control), but there are a few parameters that make 'pure ghee' healthy.

"Pure ghee contains only those fatty acids or saturated fats that are primarily (89%) short chain fatty acids, unlike some other animal fats," says nutritionist, Pallavi from Evolve Medspa. She lists out the health benefits of pure ghee. Let's take a look.


Before you indulge in pure ghee, here are the basic guidelines:

- Consume pure ghee if you are free from cardiovascular diseases, are not overweight.
- Completely avoid ghee if you are obese.
- The recommended amount of fat consumed in the entire day is 10 to 15 grams per person.

So, is ghee healthy for you?

Regular consumption of pure ghee enhances physical and mental strength, and keeps the body healthy. It also helps in taking out the impurities from the body. It enhances eyesight, keeps muscles and tendons healthy.


For people with cholesterol problems, ghee is a better option as compared to butter as pure ghee is lower in fat than butter.

Because of lesser amount of fat in desi ghee, it is easier to digest.
Pure ghee can last for a longer duration of time. It can be stored without refrigeration.
Some people believe that ghee can restore balance to the mind and enhance brain function.


Ghee also helps in stimulating the digestive system and hence also aids in weight loss provided your diet is well balanced and you are exercising.

It is full of Vitamins A, D, E, and K. These vitamins are fat-soluble, meaning they have to be digested with other fat molecules in order for these vitamins to make it into our bloodstream. Ghee has lots of dietary fats (mostly saturated fats) that help our bodies absorb and make use of these vitamins.

Ghee is an excellent cooking medium because it does not break down in high heat like many cooking oils do, resulting in free radicals. Ghee has a high burning point, so it will neither smoke nor burn when cooked.


The body needs certain fats in its diet in order to perform vital functions, including protecting the stomach wall from digestive acids, building and strengthening cell membranes and supporting nerve, skin and brain health. The fats in ghee provide these benefits without any of the trans-fats, hydrogenated oils or oxidized cholesterol of butter and other oils.


Keep in mind, that we are only attaching these benefits to pure homemade ghee made with zero preservative or vegetable fats. Store-bought ghee or ghee prepared with any artificial methods will not fit in the same category as pure ghee.

Health benefits of Amla (Indian Gooseberry)

Everyone is familiar with amla or the Indian gooseberry, it is used in a variety of products like sweets, jams, powder, pickles, while some simply like to pluck and eat them.

But are the health benefits of amla overrated? Along with Dr. Jaishree Bhattacharjee, Ayurvedic consultant with Satvikshop, we explore this popular Indian fruit.


Amla is known as a good source of vitamin C, but is that all? What are the other health benefits of the Indian gooseberry? Dr. Jaishree gives us a detailed list, "Amla has loads of benefits. It is a super food of Ayurveda due to its antioxidant property. It has beneficial effects on almost all the systems and organs of body." She explains:


-It controls blood sugar in diabetes

-Lowers cholesterol level

-It is a natural anti ageing agent for skin; nourishes scalp and hair roots and encourages hair growth

-It improves digestion and alleviates constipation

-It improves blood circulation

-It ensures proper functioning of liver.

-It is a strong immunomodulator and protects from the onset of many diseases if taken regularly

-Amla is a good hematinic as it raises hemoglobin level

She also goes on to list out other sources of vitamin C, "There are many good sources of vitamin C beside amla:

-All leafy vegetables like palak, bathua etc.

-All kind of peppers have loads of vit-c

-Fruits like mangoes, pine apple, oranges, kiwi, strawberry, berries, papaya,

-Vegetables like cauliflower, broccoli, red cabbage, etc

-Herbs like basil, mint, coriander, rosemary"

You can get these health benefits by including amla and the other vitamin C rich foods in your diet. On the other hand, if fresh produce is a problem, you can invest in some organic amla products.

10 foods that protect your heart

Heart disease is one of the most feared ailment and a side effect of sedentary lifestyle. You can control the effects of your lifestyle by eating the right food.

It's quite often difficult to change your lifestyle drastically in this competitive world. But you can surely change a little bit of eating and ensure you are protecting your heart.

Here's a list of food that can help you protect your heart.

1. Black beans: Black beans are packed with folate, antioxidants, magnesium which are good for lowering blood pressure, blood sugar and cholesterol. This in turn keeps your heart in safe zone. But if you are planning to use tinned beans, please drain the liquid and wash them before use to reduce the sodium content.

2. Salmon and tuna: These two fish are rich in anti-oxidants and omega-3, two important candidates who help heart.


3. Walnuts: A handful of them a day helps lower your cholesterol and reduce inflammation in the arteries. Replace them as mid-meal snacks instead of chips etc.

4. Oranges: They contain cholesterol-fighting pectin. The fruit is also rich in potassium that helps control blood pressure. Antioxidant hesperidin also helps lower blood pressure.


5. Carrots: Though sweet, they are good to control diabetes, which increases heart attack risk. They also help fight bad cholesterol.


6. Sweet potatoes: They are rich in vitamin A, fiber and lycopene making them a healthy substitute for the white brethren.

7. Oats: Oats in all forms help your heart by lowering bad cholesterol.


8. Flaxseeds: Fiber, phytochemicals called lignans, and ALA - these three ingredients in these small seeds make them a powerhouse of health. Sure protector of heart if had spoonful in powdered form everyday in cereals or salads.


9. Chilli powder: Difficult to believe, but these Indian tasty spice actually protects heart and body from diabetes with its ability to spike up the natural insulin levels in the body.


10. Coffee: It can keep away type 2 diabetes, but people having high blood pressure should be cautious as it can have a counter effect.

Quick and healthy breakfast ideas

Variety is the spice of life as the old saying goes. Healthy breakfasts should be a consistent part of your life, but that does not mean that they should lack variety. These breakfast recipes are unique and easy to prepare, and all of them are super healthy and filling. So here are three quick and healthy breakfast ideas.

Breakfast parfait
A little low fat dairy and some vitamin-rich fruit and you've just started your day right, nutritionally speaking.


Ingredients
3/4 cup low-fat cottage cheese, or low-fat plain yogurt
1 cup pineapple chunks, papaya chunks or cling peaches
2 teaspoons toasted wheat germ
Method
Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.

Cranberry muesli
There may be as many versions of muesli as there are breakfast cereals, but this one's modeled after the original Swiss wake-you-up—a combination of overnight-soaked grains, nuts, dried fruit and yogurt. Make it the night before and you'll have breakfast ready when you are.

Ingredients
1/2 cup low-fat plain yogurt
1/2 cup unsweetened or fruit-juice-sweetened cranberry juice
6 tablespoons old-fashioned rolled oats, (not quick-cooking or steel-cut)
2 tablespoons dried cranberries
1 tablespoon unsalted sunflower seeds
1 tablespoon wheat germ
2 teaspoons honey
1/4 teaspoon vanilla extract
1/8 teaspoon salt
Method
Combine yogurt, juice, oats, cranberries, sunflower seeds, wheat germ, honey, vanilla and salt in a medium bowl; cover and refrigerate for at least 8 hours and up to 1 day.

Herb and onion fritata
This Italian-style omelet is delicious with just about any herb combination; try parsley, dill, chervil or marjoram.

Ingredients
1 cup diced onion
1/4 cup plus 1 tablespoon water, divided
1 teaspoon extra-virgin olive oil
2 eggs
2 teaspoons chopped fresh herbs, or 1/2 teaspoon dried
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
2 tablespoons farmer's cheese, or reduced-fat ricotta
Method
Bring onion and 1/4 cup water to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes. Uncover and continue cooking until the water has evaporated, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion is beginning to brown, 1 to 2 minutes more.

Pour in eggs, beaten, reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more. Reduce heat to low. Sprinkle herbs, salt and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it. Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve.   

Health benefits of Amla (Indian Gooseberry)

Everyone is familiar with amla or the Indian gooseberry, it is used in a variety of products like sweets, jams, powder, pickles, while some simply like to pluck and eat them.

But are the health benefits of amla overrated? Along with Dr. Jaishree Bhattacharjee, Ayurvedic consultant with Satvikshop, we explore this popular Indian fruit.

Amla is known as a good source of vitamin C, but is that all? What are the other health benefits of the Indian gooseberry? Dr. Jaishree gives us a detailed list, "Amla has loads of benefits. It is a super food of Ayurveda due to its antioxidant property. It has beneficial effects on almost all the systems and organs of body."

 She explains:

-It controls blood sugar in diabetes

-Lowers cholesterol level

-It is a natural anti ageing agent for skin; nourishes scalp and hair roots and encourages hair growth

-It improves digestion and alleviates constipation

-It improves blood circulation

-It ensures proper functioning of liver.

-It is a strong immunomodulator and protects from the onset of many diseases if taken regularly

-Amla is a good hematinic as it raises hemoglobin level

She also goes on to list out other sources of vitamin C, "There are many good sources of vitamin C beside amla:

-All leafy vegetables like palak, bathua etc.

-All kind of peppers have loads of vit-c

-Fruits like mangoes, pine apple, oranges, kiwi, strawberry, berries, papaya,

-Vegetables like cauliflower, broccoli, red cabbage, etc

-Herbs like basil, mint, coriander, rosemary"

You can get these health benefits by including amla and the other vitamin C rich foods in your diet. On the other hand, if fresh produce is a problem, you can invest in some organic amla products.

How to use ginger for better health

It is a well known fact that a majority of Indians prefer home remedies to OTC drugs. The use of ginger is numero uno when it comes to curing common cold and cough.

But there are other reasons why ginger is a remedial herb. Dr. Jaishree Bhattacharjee, Ayurvedic consultant with Satvikshop.com shares some top tips and methods to use ginger for various ailments. Read on to discover how you can use ginger for better health.

Why is ginger important?

Dr. Jaishree Bhattacharjee explains the importance of ginger, "Ginger is very popularly used in Ayurveda for its benefits in digestion and respiratory disorders. It is a wonderful carminative, ant flatulent, stimulant and expectorant." She adds, "Ginger has many useful minerals like calcium, phosphorus, iron, magnesium, copper, zinc and few others."

Ginger as an appetizer?

Our specialist also makes a unique point about the benefits ginger, "When used before meals, ginger improves appetite by igniting jatharagni (digestive fire) due to its hot potency. It also enhances digestion due to its pungent taste and alleviates ama (toxins of indigestion) from the body."

Besides cold, ginger is useful for...

"Fresh juice of ginger is used to cure symptoms of cough and cold. It helps stop watery discharge from nose and help cure headache and fever associated with common cold if taken in tea or as decoction with basil and honey," Dr. Jaishree continues to list hidden benefits of ginger.

How is ginger beneficial for travellers?

"Ginger regulates digestive enzymes and improves assimilation and transportation of nutrients to body tissues. When kept in mouth before travelling it helps combat motion sickness."

Did you know, ginger is good for joint pain?

The doctor let's you in on a secret, "Dried ginger or sounth has analgesic and anti inflammatory properties which is used therapeutically to alleviate joint pain and inflammation in arthritis. Other than these situations, ginger is an excellent spice that can be used daily." 

A-Z of superfoods for weight loss

Take inspiration from this list of nutritious and delicious superfree foods and watch the pounds drop off without sacrificing on taste.

According to the British Nutrition Foundation, eating fruits and vegetables, which are low in energy density (i.e they provide fewer calories per gram) has been shown not to just help lose weight but also to keep it off long term.

This means you can eat as much of them as you fancy without having to weigh, count or measure them. Dr Jacquie Lavin, Head of Nutrition and Research at a slimming centre, reveals, "By filling one third of your plate with 'Superfree' foods (most fruit and vegetables) and making them your first choice between meals, you'll satisfy your appetite without feeling guilty and naturally limit your energy intake without counting a single calorie. It's a great way to enjoy a really healthy diet while making your weight loss easy."

Ais for apple, which contains slow-acting sugars to keep you fuller longer. Bis for blueberries, rich in healthy compounds, said to help prevent obesity. Cis for carrots. Natural sugars make them sweet. Cook whole before chopping. Dis for damsons that belong to the plum family and lower blood cholesterol levels. Eis for eggplant or aubergines, they contain dietary fibre, helping digestion. Fis for figs, which are high in cholesterol-lowering pectin and a source of calcium. Gis for grapes, said to do wonders for high blood pressure and cholesterol. His for Hubbard squash, great for healthy skin and good immunity. Iis for iceberg lettuce — its high water content makes it low in

energy density. Jis for jalapeno peppers. Nutritious and spicy, they give zing to recipes. Kis for kiwi. Virtually fat-free and even richer in Vitamin C than oranges. Lis for leek. The Ancient Greeks and Romans said leeks were therapeutic.


Mis for melon, which contains an enzyme that reduces stress. Nis for nectarines. One large nectarine provides your whole day's Vitamin C. Ois for onions. Experts say just two or three a week can help your health. Pis for peppers, with three times the Vitamin C of citrus fruits. Qis for quince, related to apples and pears. Ris for raspberries. Ask your local vendor to get you some. Sis for strawberries. Absolutely jampacked with Vitamin C. Tis for tomatoes. The red colour comes from super healthy antioxidant lycopene. Uis for ugli fruit. Exotic hybrid of grapefruit, orange and tangerine. Vis for vine leaves. Fantastic source of iron to boost your energy levels. Wis for watercress. High in Vitamin B to improve mental function. Xis for Xigua (watermelon). Refreshing on a summer's day. Yis for yellow plums. All types of plums are packed with goodness. Zis for zucchini. They're 90% water and low in calories.

What food should you have on what day?

We suggest ideal foods for different days of the week.

Sunday:
Apart from it being a weekly off for most people, this is also the best day to tuck into different kinds of foods including plants, meat and fruits as all of it radiate the Sun's vibrance.

Monday:
Since it's the day of the Moon, which signifies the element of water, it makes sense to consume things that have a high water content like watermelon, cucumbers and pumpkins.

Tuesday:
Mars is the planet that rules this day and it radiates heat. Try mangoes, dates and pineapples on Tuesday.

Wednesday:
This day belongs to Mercury, which is a dual planet. Hence you can consume all kinds of food on this day.

Thursday:
The day belongs to Jupiter. Consume food that are orange or yellow in colour like oranges, lemons and bananas.

Friday:
This day belongs to Mercury, which is a dual planet. Hence you can consume all kinds of food on this day.

Saturday:On the day of Saturn you can gorge on junk and oily food as the planet rules oil. 

7 Steps towards a healthier heart

All it takes is to ensure that every bite you take delivers a powerful dose of phytonutrients to prevent heart disease. It's an important ingredient to prevent cell damage and repair it.

Here's a list of heart healthy foods, which should be included in our diet on a regular basis.


Flaxseeds (ground)

Rich in Omega-3 fatty acids; fibre, phytoestrogens, flaxseed come in two forms — brown and yellow. Nutty in flavour, ground flaxseed can be sprinkled on your salad, morning cereal, muffins or had plain.


Oatmeal

Most commonly had in porridge form, a bowl of oatmeal is armed with nutrients Omega-3 fatty acids, magnesium, potassium, folate, niacin, calcium, soluble fibre. If porridge is not your scene, you can still get your share of nutrients in cookie made of oatmeal-n-raisin.


Nuts

If you are the kind that cannot resist in any form, then you are on the right track. Nuts like almonds and walnuts provide nutrients like plant omega-3 fatty acids, vitamin E, magnesium, fibre, mono and polyunsaturated fats, and phytosterols. Best had when mixed with a bowl of fruit salad, yogurt, cookies or spiced milk.


Red wine

Believe it or not, but a glass of red wine is no reason to whine when it comes to keeping you and your heart upbeat. Catechins and reservatrol (flavonoids) in it improves the cholesterol.


T-factor

Don't write off canned goodies, some like tuna and tofu bring a novelty to your dining, but also provide nutrients like Omega-3 fatty acids, folate, niacin. Grilled, stir-fried or mixed with salad, tuna and tofu make sure you don't go low on Omega-3 fatty acids, folate, niacin, calcium, magnesium and potassium.


Crunchy veggies

Shredded carrots and broccoli perk up any dish, soup or salad, and give us alpha-carotene (a carotenoid), fibre, potassium, calcium, Vitamin C and E.


Spinach

Most of us swear by this bunch of green leaves. Versatile, it is used in salads, soups, spicy dishes, sandwiches, and is rich in lutein (a carotenoid), B-complex vitamins, folate, magnesium, potassium, calcium, fibre.

Quick and healthy breakfast ideas

Variety is the spice of life as the old saying goes. Healthy breakfasts should be a consistent part of your life, but that does not mean that they should lack variety. These breakfast recipes are unique and easy to prepare, and all of them are super healthy and filling. So here are three quick and healthy breakfast ideas.

Breakfast parfait
A little low fat dairy and some vitamin-rich fruit and you've just started your day right, nutritionally speaking.


Ingredients

3/4 cup low-fat cottage cheese, or low-fat plain yogurt
1 cup pineapple chunks, papaya chunks or cling peaches
2 teaspoons toasted wheat germ
Method
Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.


Cranberry muesli

There may be as many versions of muesli as there are breakfast cereals, but this one's modeled after the original Swiss wake-you-up—a combination of overnight-soaked grains, nuts, dried fruit and yogurt. Make it the night before and you'll have breakfast ready when you are.


Ingredients

1/2 cup low-fat plain yogurt
1/2 cup unsweetened or fruit-juice-sweetened cranberry juice
6 tablespoons old-fashioned rolled oats, (not quick-cooking or steel-cut)
2 tablespoons dried cranberries
1 tablespoon unsalted sunflower seeds
1 tablespoon wheat germ
2 teaspoons honey
1/4 teaspoon vanilla extract
1/8 teaspoon salt
Method
Combine yogurt, juice, oats, cranberries, sunflower seeds, wheat germ, honey, vanilla and salt in a medium bowl; cover and refrigerate for at least 8 hours and up to 1 day.


Herb and onion fritata

This Italian-style omelet is delicious with just about any herb combination; try parsley, dill, chervil or marjoram.

Ingredients
1 cup diced onion
1/4 cup plus 1 tablespoon water, divided
1 teaspoon extra-virgin olive oil
2 eggs
2 teaspoons chopped fresh herbs, or 1/2 teaspoon dried
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
2 tablespoons farmer's cheese, or reduced-fat ricotta

Method

Bring onion and 1/4 cup water to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes. Uncover and continue cooking until the water has evaporated, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion is beginning to brown, 1 to 2 minutes more.

Pour in eggs, beaten, reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more. Reduce heat to low. Sprinkle herbs, salt and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it. Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve.   

Ways to beat holiday weight gain

Just when you've finally managed to get your weight under control, boom comes the holiday season. We can't blame you for a li'l indulgence. We will tell you ways to get rid of the excess weight. All you have to have is focus and discipline. Happy Working Out!

h
The few weeks filled with holiday feasting and no work-out regime become a dire threat to your increasing waistline. Wellness expert Namita Jain says, "Most people find it very difficult to get back into their strict exercise and diet right after the holidays. But it is crucial to motivate yourself to exercise to get back into shape."


The hardest part about exercise is getting started. So, make your fitness programme fail-proof with this simple DIY guide.


Go easy

It is important to start with a routine which is easier. Since getting back to strenuous working out is difficult, starting on a simpler one will boost your confidence. Start going to the gym four to five times a week and concentrate more on cardio than weights.


Innovate

Try and bring fun elements to your work-out regime. Include rope jumps or hula hoop in between your work-out to make it interesting. If you find it boring to do the same exercises every day, change your routine. Take a walk, cycle or go for a swim.


Stress buster

Stress plays a huge role in gaining weight during the holidays. Excess stress hormones in the body encourage the storage of fat. Find something that you enjoy doing. Practice yoga or meditation. If you find it difficult to gym for an hour or 45 minutes at a stretch, make your resolution more attainable by devoting just about half an hour daily.


Get enough sleep

Sleep is a must. Sleep deprivation leads to several hormonal problems, one of them being weight gain. When you are tired, unhappy or dissatisfied, you tend to eat more and exercise less. Experts say that when you are not well rested, you don't want to move and that essentially leads to fewer calories burnt.


Eat healthy

Foods that are loaded with carbohydrates are a major source of problem. Not only does it play havoc on your blood sugar level, but also produces insulin which triggers weight gain in your body. Jain says, "Include fibre in your diet. Fibre fills you up and helps you lose weight. Good choices are veggies, fruits, whole grain cereals, unpolished rice and whole grain bread."


Stay hydrated

Drink at least eight glasses of water every day. Also consume high water content fruits like watermelon, oranges, pineapples, tomatoes and cucumber which help in the reduction of weight.