Cheese vs butter- what should be a part of your daily breakfast?

Both cheese and butter taste great, but when it comes to making them a part of your daily diet, you must keep their nutritional content in mind. Check how they rate nutritionally.

1. Calorie content

Butter is much higher in calorie content than cheese. While 100 grams of cheese have 349 calories, the same amount of butter comprises 717 calories. Moreover, 306 of the calories present in cheese are in the form of fat, while 713 calories come from fat in butter.

2. Fat content

Cheese and butter are both made from milk, but their fat content differs due to their different methods of preparation. 100 grams cheese contains 32 grams of fat, with 18 grams of saturated fats and 1.1 grams of trans fats. On the other hand, the fat content of butter is 81 grams per 100 grams butter, with 51 grams of saturated fats, and 3.3 grams of trans fats. This is the reason why butter is mostly avoided by people who aim at maintaining optimum weight.

3. Vitamin and protein content

There is only 0.8 gram of protein in butter, in comparison to 18 grams in the same quantity of cheese.

However, both cheese and butter are rich in vitamin a and choline, containing about 945 ius and 2499 ius vitamin a per 100 grams respectively. Vitamin a is known for improving your vision, boosting immunity and promoting cell growth. Also, vitamins e and k, and folate are present in small amounts in cheese and butter. They ensure good health of your red blood cells, help in blood coagulation and in maintaining bone metabolism (the process of forming new bone tissues). Additionally, cheese also contains vitamin b6, b12 and betaine.

4. Mineral content

Ample amount of minerals like calcium, phosphorus and potassium are present in both cheese and butter, which help in strengthening your muscles, minimising the chances of osteoporosis, maintaining acid-base balance in your body and diminishing the chances of heart diseases. Moreover, cheese also contains iron, selenium and zinc in smaller amounts, whereas butter has traces of fluoride, zinc, selenium and magnesium, which enhance your immunity and promote fertility among both men and women.

5. Energy giving capacity

Butter being rich in fat can boost up your energy level instantly. While cheese also provides your body with energy, it does not have an instant action like butter.

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Cheese vs Butter- What should be your daily breakfast preference?

Human body requires a minimum amount of fat from the diet to help in the functioning of hormones, memory and in the absorption of specific nutrients. If one includes meals containing healthful fats, those tend to create a sense of fullness and also take time to digest the carbohydrates. Let us take a look at some of the most healthful high-fat foods:

Avocado: Avocado contains a high monounsaturated fatty acid called oleic acid, which provides a number of health benefits. Oleic acid is anti-inflammatory in nature and thus plays a crucial role in the prevention of cancer. They are high in fibre and a single fruit provides 13.5 g out of the 25 grams, recommended for females and 38 grams for males every day.
Dark Chocolate: Taking only 1 oz of dark chocolate can be sufficient enough to get rid of sweet cravings. It provides enough amount of healthful fat along with other nutrients like potassium and calcium. Research suggests that having dark chocolate helps to lower the risk of heart disease in people living in the United States.
Eggs: Over a number of years, people have known egg whites to be healthy but in reality; egg yolk contains a number of important nutrients. The egg yolk has Vitamin D and choline, which is a Vitamin B that provides support for the proper functioning of brain, liver, nerves and muscles. A study this year has come up with the report that having an egg per day can lower the risk of heart disease.
Flaxseeds: Flaxseeds have omega-3 fatty acids and a healthy dose of fibre. Every 2 tablespoon of flaxseeds contains 9 gm of unsaturated fat and 5.6g fibre. The fibre gives a feeling of fullness and leads to the reduction of cholesterol.
Nuts: Nuts are rich in healthful fats, protein, fibre, vitamins, minerals, antioxidants and thus aid in preventing heart diseases and Type 2 diabetes.
Olive Oil: Extra-virgin olive oil contains monounsaturated fats which are good for heart s health. It has Vitamin E, Vitamin K and antioxidants which are potent. One can use it at a regular basis for cooking and dressings.

Healthy Fats Important For The Body!

Introduction to Panchkarma therapy: Panchkarma is not only a common term in today s Ayurveda treatment, it has been put to use from the time of Acharya Susruta. While Ayurveda is a genuine and very effective field of medicine, its therapies are also to the point. Panchkarma, by definition, is a spa, or power massage with Ayurvedic help. It keeps the whole body fit and healthy by curing and also preventing diseases. It eliminates doshas and malas from the body and purifies the skin. Ayurvedic massage experts perform this therapy skillfully with dry herbal powder or herbal paste and medicated oil. They give the rubbing and strokes in the opposite direction of a conventional massage.

Brief Description: As the name says, Panchkarma is a combination of five different processes that are acted one after another. They are-

Vamana (Emetic therapy)
Virecana (Purgative therapy)
Nasya (Inhalation therapy or Errhine)
Anuvasana basti (Type of Enema)
Niruha basti (Type of Enema)
These processes eliminate Kapha, Pitta and Vata and bring tenderness to the body. Before all these processes, it is important to check if the patient is physically and mentally capable of undergoing the treatment. So there are some pre-monitoring procedures where one must take the necessary precautions and diet. There are also post-treatment measures that consist of some special medicines and procedures.

Works in Belly Fat Reduction: Even though Panchkarma therapy mainly removes toxins from the skin, still Ayurvedic doctors have recommended it for fat reduction too. It reduces fat by removing the excess cellulite accumulated under the skin. The power massage gives rubbing strokes on certain pressure points for fat loss. There are two types of actions-

Snigadh
Ruksha
According to Susruta Samhita, there are three categories of actions-

Utsadana
Udgharshana
Udvartana
Herbs Used In Panchkarma for Fat Loss: Amalaki, Bibhitaki and Haritaki are three herbs that are called Triphala. They are used to reduce cellulite and fat by rubbing and massaging as a paste on the body. All these three should be mixed in equal proportions before applying.

The formulas of pastes are different for Kapha-type and Pitta-type people.

Kapha: Ingredients Proportion
Amalaki 20%
Bibhitaki 20%
Haritaki 20%
Soap nut 10%
Pushkarmool 5%
Dried Ginger 5%
Vacha 5%
Black pepper 5%
Long pepper 5%
Barley 5%

Pitta: Ingredients Proportion
Nut grass 50%
Barley 20%
Amalaki 15%
Tagara 5%
Haritaki 5%
Gotu Kola 5%

There are two other formulas for fat reduction in Panchkarma-

Kolakulathadi Choornam
Kottamchukkadi Choornam
Pros and Cons:
Clearly, Ayurveda is a better option than chemical medicines because it does not harm the body in any way and it makes the skin beautiful. Although there may be a little pain, excessive dryness, thirst, weakness and stiffness as side effects of the therapy.

To conclude, even if there are some cons, Ayurveda is always better than anything else. So Panchkarma therapy is a well-recommended option for belly fat reduction.

Importance of Panchkarma Therapies for Belly Fat Reduction!

How turmeric can help you lose weight this winter season

Weight gain and winters go hand in hand as it’s the holiday season, full of weddings or parties, both of which can result in the piling up of calories and kilos. Turmeric in winters is a must have, at least for its medicinal properties, which help you in dealing with the common winter woe of weight gain. 

Why is turmeric most effective in winters?
Turmeric has plenty of health benefits like reducing the effects of arthritis, increasing the immunity of your body etc. besides being a natural remedy for weight loss. The benefits of turmeric can be enjoyed to the fullest during winters as its consumption during summers in excessive amount can cause some side effects. Turmeric has a heating effect on your body, so consuming it in excess during the summer months adds to the heat your body generates and may result in indigestion or heartburn.

How can turmeric help in losing weight?
Turmeric is rich in curcumin (an orange pigment), which is instrumental in breaking dietary fibres, and consequently in helping you to lose weight. Curcumin can stop the fat tissues from being created in your body by regulating your blood vessels, which are responsible for formation of these fat tissues. 

Turmeric also lets you manage your weight by aiding in the reduction of cholesterol levels in your body. Moreover, it’s also effective in lowering lipid content in your body by reducing the presence of adipose (fat) tissues to prevent weight gain.

Additionally, curcumin present in turmeric can help in the burning of fat as well, thereby triggering weight loss.

How can you make turmeric a part of your daily diet?
You can either add turmeric to your food while cooking or you can have a glass of turmeric milk daily to enjoy its multiple health benefits. Also, you can add turmeric to your tea or have turmeric supplements that are available in the form of powder-filled capsules, fluids or tinctures. 

To get the most out of the weight loss benefits of turmeric, limit your turmeric consumption to 2-3 grams a day during the winter season. 

Here’s an easy a tasty turmeric milk recipe to get you started:

Turmeric golden milk recipe-
Ingredients:  
1 inch long stick of turmeric, coarsely crushed
½ cup water
1 cup low fat milk
Pepper, according to taste
1 tablespoon honey

Directions:
Combine the milk and the water and bring to boil. Add the crushed turmeric and pepper. Heat the mixture on a low flame for about 20 minutes. Remove from flame and strain the mixture. Pour in a glass and stir the honey into it. Consume the drink while it’s still warm.

If you would like to consult with me privately, please click on 'Consult'.

Turmeric: an Ultimate Winter Weight Loss Weapon 

Why am I not losing weight? (weight loss tips inside)

Many of my clients when first consults with me, they ask this question' despite trying so many strategies, why I am not losing weight?

When I ask them about their efforts, they share:

I did the gm diet for a month

I took herbal life shake for three months

I went on fruits and liquid diet

I do gym every day!

Ok, wait! any sensible approach? this is usually my reaction to that.

'so did I do any wrong?' they ask me suspiciously.

Of course, by following above methods you are hampering your metabolism and pushing yourself to many essential nutrient deficiencies. Every second day I get cases of low iron, vitamin b12, calcium, low muscle mass and a high percentage of fat.

Do we have any way to lose weight and not feel tired and dull whole day?

Yes, there is.

Eating a healthy, balanced diet and eating a variety of food is the only way to get long lasting weight loss result. By eating right, you can improve your metabolism and nourish your body so that you don't fall for a metabolic disorder like diabetes, thyroid, PCOD, heart disease etc. I have helped hundreds of clients every month to give them a long lasting healthy weight loss.


Few tips to get you started on your weight loss journey:

	Have filling breakfast which consists of cereal (complex carbohydrate), a protein source (egg/ beans/ milk and milk product) and vitamin and mineral source (fruit/ vegetables).
	Have in between snacking of fruits and nuts.
	Have plenty of seasonal fruits and vegetables.
	Have good fats e. G. Almonds/ walnuts/ flax seeds/ avocado/ pumpkin seeds/ coconut etc.
	Drink plenty of water and avoid empty calories (soft drinks).
	Avoid bakery products.
	Eat variety in terms of cereal, pulses, nuts, fruits and vegetables.
	Include any form of physical activity for 45 mins per day.
	

If you would like to consult with me privately for healthy weight loss, please click on 'consult'.
Related Tip: If You Diet for Weight Loss, Here are 5 Myths You Might be Living With!

Why am I not losing weight? (Weight loss tips inside)

Burning fat with food must sound contradictory, but there are certain foods that can actually melt away your fats by improving your metabolism. Some foods have an extensive thermogenic effect (metabolism increasing effects) that can lead to reduction of fat in your body. Read on to find out five such super foods and burn your fat away.

Tuna

Tuna is a good source of omega-3 fatty acids and it also helps boost the production of a hormone called leptin. This particular hormone gives the illusion of fullness and you don't end up having large portions. It also accelerates your metabolic process. Apart from tuna, sardines too have the same properties.

Green tea

The benefits of green tea are widely known. It has 'epigallocatechin' which improves the nervous system and elevates the heart rate. Drinking three cups of green tea daily has proven to burn up to 80 calories.

Hot peppers

Different kinds of hot peppers not only spice up your food but they also melt calories. Capsaicin, a chemical present in peppers can increase metabolism rate by 25% for up to three hours after you consume your meal.

Grapefruit

This delicious fruit has the amazing power to make you slim. Grapefruit has an antioxidant called 'naringenin' which can aid your body in its use of insulin more effectively, thereby keeping the blood sugar level under control and prevent diabetes. Recent studies have shown that sugar control coupled with grapefruits lead to improved calorie burn.

Whole grains

The body needs a lot of energy to break down and digest whole grains which causes it to use more calories. You literally burn your fats when you eat whole grains. Start your day with a bowl of oats which will not only keep you full but also aid your metabolism.

5 Superfoods That Murder Fat

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