Diet Planning Tips

Eat plenty of
1. Citrus and other fruits and dark green or yellow vegetables for vitamin c, beta carotene, bioflavonoids, and the plant chemicals that protect against cancer.
2. Whole-grain bread and cereals and other high-fibre foods to promote smooth colon function.

Limit

1. Fatty food, especially those high in saturated fats.
2. Alcoholic beverages.
3. Salt -cured, smoked, fermented, and charcoal-broiled food.

Avoid

Foods that may contain pesticide residues and environmental pollutants.

1. The anticancer diet

Eat more fruits and vegetables. Compelling date associate a diet that provides ample fruits and vegetables with a reduced risk of many of our most deadly cancers. These foods are rich in bioflavonoids and other plant chemicals (see antioxidants, bioflavonoids) dietary fiber, folate and antioxidants beta carotene and vitamin c.

2. Reduce your fat intake

Equally important is a reduced intake of fats. Numerous studies link a high-fat diet and obesity with an increased risk of cancers of the colon, uterus, prostate, and skin. Experts stress that no more than 30percent of total calories should come from fats and many advocate a 20percent limit on fat calories.

3. Eat more fiber

Increased intake of fibre may protect against cancer in several ways. It speeds the transit of waste through the colon, which some researchers think cuts the risk of bowel cancer. A high fiber, low-calorie diet also protects against obesity and the increased risk of cancers linked to excess body fat.

Top cancer-fighting food items

Apples, berries, broccoli and other cruciferous vegetables, and citrus fruits contain flavonoids, which act as antioxidants.

1. Tomatoes and tomato products
2. Onions and garlic
3. Green tea

Pre-wedding time can be full of extreme emotions such as sadness, happiness, or confusion. Marriage is one of the most important phases in one’s life. Hence, it is essential to be prepared for it in every way so that you can fulfil your marital responsibilities with your partner.

One aspect of a happy married life is sexual health. Pre-wedding time is optimal to start investing in sexual health for pursuing marital responsibilities effectively. For this, you need to maintain a nutritious diet plan that helps in the proper functioning of the reproductive system in your body. This nutritious diet can be maintained with the help of Ayurveda.

In Ayurveda, the balance of the energy levels is important to maintain the healthy functioning of the organs and tissues in the body. The purification of this energy is equally essential. This energy is refined/purified to develop Ojas; representing the self-healing or restorative body capacity.

Since reproductive tissue (Shukra Dhatu) is regarded as a psychological treasure for energy, the purification of this energy assists in proper and healthy functioning of the reproductive system. Healthy Ojas means an ideal balance of mind, body, and spirit.

Medication and Herbs as Sexual Nutrition

Sexual activity is a kind of vigorous exercise. Inactive individuals tend to lose energy quickly during sexual activity. In Ayurveda, there are various herbs that focus on improving one’s energy levels and sexual health.
There are two prominent herb branches in Ayurveda: Vajikarana and Rasayana. Vajikarana herbs mainly work on a regenerative approach that stimulates potency of sexual organs and hormones. Rasayana herbs are revitalizing medicines that have regenerative functions. These herbs help in revitalizing the reproductive system.

• Withania somnifera or Ashwagandha is a Rasayana herb that revitalizes the antioxidant enzymes in the body. It also helps in balancing the sex hormones. In men, it helps in improving sperm count and sperm motility.
• Asparagus racemosa or Shatavari is considered as an effective Ayurveda medicine for women. The compounds present in Shatavari improve egg maturation and ovulation in young females. For older women, this herb helps in soothing menopause symptoms and maintaining proper functioning of sexual organs.
• Tribulus terrestris or Gokhsura herb is a commonly known aphrodisiac. This herb affects the hormone levels and has the capacity to increase luteinizing hormone (a regulating hormone) and androgens such as DHEA, Dihydrotestosterone, and Testosterone. In men, Gokhsura herb improves sexual function.
• Asphaltum punjabium or Shilajeet is regarded as an exceptional source of approximately eighty-five minerals in ionic forms. In men, this herb helps improve follicle stimulation and testosterone hormone. It also enhances sperm count and motility.

Takeaway

Sexual life is as important as any other dimension of life and one must look after her/his sexual health seriously. In Ayurveda, there are a number of herbs which help in improving the sexual health in both men and women together. Also, Ayurveda helps in maintaining a balanced diet and sleep cycle in one’s lifestyle. These herbs help rejuvenate reproductive tissues and ultimately improve the overall health of an individual.

Veganism has gained immense popularity worldwide over the years. From celebrities and athletes to youngsters and fitness freaks – everyone is turning vegan these days. However, for those who are unfamiliar with the concept, a vegan diet excludes the consumption of any food that comes from animals – dairy, eggs, honey, gelatine, etc. Many of you must be wondering whether one should embrace the vegan lifestyle because clearly, the diet will not allow you to consume animal proteins, and you might think that you would miss out on the essential vitamins and minerals. However, recent studies state otherwise.

Health Benefits of a Vegan Diet

A vegan diet, which is low in saturated fat and salt, can benefit you in more ways than you could possibly imagine. The positive effects of being a vegan are numerous –

• Vegetarian food is rich in fibres

• They are a good source of antioxidant food

• Vegetarian food are easy for digestion, absorption & assimilation activities

• Helps lose excess weight

• Regulates blood sugar levels

• Improves your kidney functioning

• Keeps cancer at bay

• Reduces the risk of heart ailments

• Helps reduce arthritis pain

• Promotes ‘good’ gut hormone

Researchers conducted a study on 60 participants to compare the effects of a plant-based meal with those of a meal rich in animal products. Out of the 60 participants, 20 people were diagnosed with Type 2 diabetes, while the remaining 20 showed no signs of any health issues. The participants were split randomly into two groups. Some of them were given a vegan meal, which included tofu, and others were given cheese and processed meat to eat. Both the meals were matched for the quantum of macronutrients and calories.

Regardless of whether the participants had obesity, diabetes, or no health complications whatsoever, those who consumed a vegan meal showed an increased level of beneficial gut hormones than those who devoured meat and cheese. Beneficial gut hormones are the ones that help regulate blood sugar, energy levels, and insulin production. They also make you feel satiated, thus contributing to weight management. This is because plant-based meals are rich in fibre but do not add up to the extra calories.

What are the health risks of being a vegan?

Despite all the benefits stated above, a vegan diet does put you at certain health risks. You may be at risk of deficiency of iron, calcium, zinc, vitamins D and B12, omega 3 fatty acids etc. However, that does not mean a vegan diet is unhealthy and that your carnivorous counterparts are leading a healthier lifestyle. It only means that you should look out for vegan food sources that will substitute the animal proteins and vitamins. Incorporate vegan proteins like tofu, chickpeas, green peas, lentils, seitan and tempeh in your diet. Eat lots of veggies and fruits, seeds and nuts, pulses and whole grains. You may also include vitamin supplements suited for your diet. Therefore, if you are looking to embrace veganism, you must ensure that you receive enough of these vital nutrients through plant-based food sources. Turning vegan is a big step for many, especially if you have been a hard-core non-vegetarian for years. It may sound bland and boring; nevertheless, remind yourself of the umpteen benefits and you will feel motivated to make the switch!

We all believe that consuming fruit is an uncomplicated task that involves buying, cutting and eating the pieces. But in reality, to receive the benefits, you need to consume it at the right time. By consuming fruits at the right time, it can contribute to boost the detoxification process and help in weight loss and kick-start the metabolism process.

When is the best time to eat fruits?
Fruits comprise of different types of nutrients which offer protection against different types of diseases and infections, lower the chances of heart diseases and hypertension. If you eat fruits without proper knowledge of how to consume it, it can create problems rather than offer benefits. You should, therefore, try to eat fruits at the following timings.

Empty stomach in the morning.
Experts always recommend consumption of fruits on an empty stomach and in between meals. This is because digestion takes place at a fast pace during these times and the enzymes required for digestion of fruits are released easily when you are on an empty stomach. Fruits are high in simple sugars which need long hours to be completely digested by the body. Thus, if you eat fruits on an empty stomach, all the nutrients, sugar and dietary fibers are processed properly in the body. This ensures that your body gets the right quantity of nutrition from the consumption of fruits.

Before and after workout

• Another viable time of eating fruits is before or after exercising. You are free to eat your choicest fruits right before or immediately after working out. The body would easily utilize the sugars derived from the fruits for extracting energy before a workout. It also helps in filling back the energy content of the body if you consume fruits right after workout sessions.
• Eating fruits is a simple process which is known for offering a host of benefits. But there are also numerous myths regarding the timing of consumption of fruits which need to be debunked.
• One such myth is that if you are suffering from high blood sugar, you should consume fruits at least one to two hours before meals. The idea behind the myth is that people with diabetes have digestive issues and eating the fruits separately can improve digestion to some degree. But there is no supportive evidence for the statement.

So, it is advised to eat the fruit as a snack together with protein-packed meals which can aid in digestion. This is also beneficial as smaller amounts of sugar gets absorbed at a time which leads to the meagre amount of rising in blood sugar levels.

With these few factors in mind, you can get the most out of your daily fruits consumption.

Oats are one of the healthiest cereal which can be eaten by people. It has lots of nutritional values and is rich in minerals, vitamins, antioxidants, and fiber. Many studies have shown that oats have numerous health benefits like it reduces the risk of heart diseases, low blood sugar level, induces weight loss, etc.

Oats are light food and can be incorporated with milk, curd or juice of your choice. You can include it in your daily diet and eat by making different kinds of dishes. Here are some of the recipes by which you can make your oats more tasty and healthy.

How to eat oats without milk?

It is not particular that oats should be eaten with milk only it can be eaten in different styles by making different types of dishes. Here is the recipe of masala oats:

Ingredients:

• 1 tablespoon of oil
• 1 tablespoon of fenugreek seeds
• 1 tablespoon garlic finely chopped
• 1 chopped onion
• 1 cup peas
• 1 carrot
• 1 tablespoon cumin powder
• ½ tablespoon red chili powder
• ½ tablespoon garam masala
• 6-7 cups of water
• 3 cup oats
• Salt to taste

How to make:

• Heat the oil in a pan and add fenugreek seeds, garlic, and green chilies. As soon as the garlic starts turning brown add onions and fry till it becomes translucent.
• After that add pea, carrots, garam masala, red chili powder and saute well.
• When it’s done add oats, water, and salt. Stir properly
• Cover and let it cook for on medium flame, till the time it becomes thick.
• Uncover it and cook for 1 minute, turn off the flame and garnish with coriander.

How to eat oats with milk

Milk and oats are always a good option as well as healthy. You can eat oats with milk in a simple way or you can also make something different with it. Here is the recipe of oats porridge made with milk:

Ingredients:

• 1 ½ cup of oats
• 2 - 2.5 cups of milk
• 2 tablespoons of sugar (optional)

How to make:

• Take a pan and add oats and milk (as per required consistency) into the pan.
• Keep the flame low and add sugar (optional).
• Keep stirring the porridge on low or medium flame till it starts thicking.
• Cover and cook for 2-3 minutes.
• As the consistency becomes thick turn off the flame.
• Serve the porridge hot or warm. You can also add chopped nuts if you want to.

Oats with Curd

Oats with curd make a nutritious and delicious dish. It is used for weight loss and also lowers down the cholesterol level.

Ingredients:

• 2 tablespoons of oats
• 1 cup of water
• 1 cup of hung curd
• 1 inch finely chopped ginger
• 1-2 green chilies finely chopped
• ½ teaspoon chana dal
• ½ teaspoon mustard seeds
• 5-10 curry leaves
• A pinch of black pepper
• Pinch of Salt to taste

Directions to make:

• To start with oats and curd recipe first in plain water cook the oats
• Let is simmer for 3-4 minutes and meanwhile as some salt and let the water come to a rolling boil. When it’s done turn off the knob and let it cool
• Now take a bowl and beat curd to make it smooth and silky
• Now add finely chopped ginger, green chilies, and oats and mix them well. If you feel that curd is still thick then you can add some water and make it as your desired consistency.
• For tadka, take a pan and low heat some oil and add chana dal, and mustard seed and let it splutter for some time.
• Once the mustard seeds are spluttered add curry leaves and let it crackle.
• Add the tadka on the mixture of curd and oats. Season with salt and black pepper.
• Enjoy your curd and oats as an early supper or lunch.

Oats with Eggs

Oats and eggs are a healthy combination and can be eaten in many ways like an omelet, scrambled egg, etc. The food is rich in protein and can be easily made. Here is the recipe for scrambled eggs:

Ingredients:

• 1 cup of oats
• 2 eggs
• 1 tablespoon of oil
• 1-2 green chili
• 1 onion finely chopped
• 1 tablespoon of ginger garlic paste
• ½ tablespoon of cumin seeds
• ¼ cup vegetables of your choice, finely chopped
• Pinch of turmeric
• Salt to taste

How to make:

• Take a pan and heat some oil in it. Add cumin seeds and let it splutter.
• Add chopped onions, chilies and ginger garlic paste. Saute all till it becomes golden brown.
• After it is done add some chopped vegetables of your choice, add turmeric and salt.
• Sprinkle some water and let it simmer for some time
• Once vegetable becomes soft add oats and eggs after beating them perfectly.
• Scramble the eggs. Fry for 2 minutes and sprinkle 4-5 tablespoons of water and cover the pan and let it cook for 5 minutes on low flame
• You can also add some lemon juice and coriander for taste.
• Serve hot.

Oats with Fruits

Oats and fruits are one of the easiest and healthy food to eat. It is delicious and has lots of nutrients, vitamins, and minerals.

Ingredients:

• 1 cup rolled oats
• ¼ cinnamon (powder)
• 2 cup fruits of your choice
• 2 tablespoons of nuts (chopped)
• 2 tablespoons dried fruits
• 1-2 tablespoon maple syrup

How to make:

• Take one pan, put some water and oats. Boil it for 5 minutes on low flame, till the water is absorbed
• Add cinnamon powder and stir.
• Add chopped fruits, nuts, and dried fruits.
• Add some maple syrup. Serve hot.

Hence there are many mouth-watering ways in which Dalia can be made, choose your favorite and enjoy.

In today’s world, everything has progressed and in this era of progression people’s demand for things is also changing. Be it rural changing to modern, telephones changing to mobile phones our food has also changed and so our eating habits.

But as we know food is the basic need for the body, thus the search for food which can provide all nutrients together and instantly is high. There are many studies which tell that breakfast is the most important meal of the day.

Therefore you must take the highest amount of nutrients at that time and the best option is muesli and cornflakes. Both muesli and cornflakes are liked very much by people and both of them have their benefits. Eating a bowl of either can make your day power-packed.

Muesli:

A mixture of oats, dried fruits, nuts, and cereals, muesli is a power-packed meal. You can have it with milk, yogurt, juice, and toppings of your choice like chocolate or fruit.

It is full of minerals, vitamins, iron, and magnesium. A whole grain-food, high in fiber is good for the digestive system. Muesli is high in fiber and is healthiest among other breakfast cereals.

Corn flakes:

Made up of milled corn, sugar, vitamins, iron, fructose corn syrup, corn flakes are the most popular cereal known for breakfast. By eating cornflakes in breakfast the utilization of nutrients become easier as it made up of milled corn.

Corn flakes also help in lowering down the cholesterol level of the body and rich in iron cornflakes also help in increases the iron content of the body.

Nutrition comparison of Muesli and Corn flakes:

Here is the comparison between the nutrients present in muesli and cornflakes:

Both muesli and cornflakes have a good amount of nutrients present in it and can be incorporated in our diet.

Though cornflakes and muesli are good for our health, both of them have their pros and cons. Here are the pros and cons of both Muesli and cornflakes.

Benefits of Muesli and Cornflakes

Pros of Muesli vs Cornflakes

1. Nutritional facts: Both muesli and cornflakes are rich in nutrition and can be added to your diet. Cornflakes also help in preventing heart ailment and cancer-related to the colon whereas muesli is good for diabetic patients.
2. Fiber: Muesli has a good amount of fiber content of about 7.7 grams and is good for heart health, lowers cholesterol, and prevents constipation whereas cornflakes are not rich in fiber but it is also good for the heart and also prevents any problem related to the colon.
3. Full of energy: Both muesli and cornflakes keep you energetic the whole day. The presence of thiamine in cornflakes keeps speeds up the metabolism of carbohydrates thus increasing the energy production of the body.
4. Rich in protein: Muesli and cornflakes are both protein-rich food and help muscle building, regulating enzymes and hormones, repairing the tissues of the body.

Side effects of Muesli and Cornflakes

Cons of Cornflakes vs Muesli

• Made up of corn, starch, and sugar cornflakes leads to an increase in the blood sugar level, it is inflammatory whereas muesli has no added sugar and also contains dried fruits, nuts hence can be taken by diabetic people.
• Cornflakes have a larger amount of carbohydrates present in it thus do not contribute to weight loss whereas muesli has a low amount of carbohydrates present in it, thus aids in weight loss.
• If you want to eat any corn-based food then you should stick to normal corns as all the food made out of corn contain corn syrup and vegetable oil and result in inflammation. On the other hand, muesli has low saturated fats and low glycemic index thus no harm is done to the body.

Conclusion:

The conclusion comes out to be that muesli has more nutritional benefits than cornflakes. Either of them can be included in your daily diet. Like if you want to lose weight then you can switch to muesli and if you want to gain weight you can switch to cornflakes.

Both cornflakes and muesli have many nutritional benefits but if compared together muesli wins over that because muesli have low saturated fats and low glycemic index thus no harm is done to the body.

But both the foods are fibrous food and contains saturated fats therefore both muesli and cornflakes should not be eaten excessively as it can cause constipation, bloating, and gas. Apart from these, health issues like diabetes and heart problems can take place.

If you are eating cornflakes or muesli regularly then you should bring some changes in your lifestyle like regular exercise, increase in fluid intake and changes in your diet.

The big question when trying to lose weight is – Should you or should you not skip breakfast? For years, dieticians and nutritionists have been saying that a morning meal is a great idea if you are aiming to lose a few extra kilos. However, several studies are now stating otherwise. Recent research suggests that people who eat a heavy breakfast to keep them going through the day are no more likely to lose weight than those who skip their morning meal.

This revelation has left many wondering whether they should start their day with a wholesome meal.

So what is the catch? Experienced dietician/nutritionists state what you eat and how many calories you are taking, matters. You cannot expect to slim down if you start your day with two cups of coffee and pancakes/muffins, or oily, greasy parathas served with chunks of butter. These are too high in calories and contain ‘bad fat’, enough reasons to prevent weight loss and put you at risk of diabetes and obesity.

Food Items that Help You Lose Weight

When it comes to weight loss, foods that are filling, nutritious and low fat at the same time are the best for you. You may include the following in your breakfast to reduce belly fat –

• Eggs – A rich source of protein, eggs have been shown to reduce food intake throughout the day, increase fullness, thereby increasing weight loss

• Wheat Germ – Wheat germs are a good source of fibre. Using cereal germs as a topping for smoothies, oatmeal or a yoghurt bowl reduces appetite, keeps your blood sugar levels in check, and prevents weight gain.

• Bananas – Bananas are fibre-rich fruit that keeps you full for hours so you do not get frequent hunger pangs. These also serve as a good source of natural sugar. If you want to start your day with a healthy bowl of cornflakes and milk, you can cut a few slices of the fruit to add a sweet taste, instead of pouring teaspoons of sugar in it. Unripe bananas contain resistant starch, which may reduce food intake and is great for those who want to get rid of belly fat.

• Yoghurt – Delicious, creamy yoghurt is often associated with decreased food intake and hunger. One serving of Greek yoghurt delivers a significant amount of protein, making it an excellent addition to your weight loss diet. You can simply top a bowl of yoghurt with berries and grapefruits to make it look exotic!

• Smoothies – A glass of thick, concentrated smoothie is not only an easy and quick way to absorb the essential nutrients but also a convenient morning meal that helps accelerate weight loss. Filling your smoothie with low-calories fruits and veggies can boost fibre intake and keep you satiated for longer. You can also sprinkle some powdered flaxseeds and chia seeds on the top to maximize the benefits.

• Kiwis – The exotic fruit is packed with several nutrients – minerals and vitamins, including pectin, which helps reduce appetite and enhances weight loss. Add kiwis to your bowl of salad or eat them raw.

• Green tea – Green tea is known for its fat-burning and metabolism-boosting properties. Instead of sipping milk tea or coffee, drink green tea with your morning meal. Squeeze a few drops of lemon or add a tiny spoonful of honey to enhance the taste. Green tea works wonders in incinerating belly fat!

Breakfast is indeed the most important meal of the day. You should never skip breakfast if you are aiming for a slim and fit body. It provides you with energy to keep going, keeps your appetite in check, and boosts your overall health. Start your day with a scrumptious, filling serving of the healthy foods mentioned above and make sure you keep count of the calories you are consuming.

It is to be noted that a large chunk of a child’s genetic code is carried by the male procreation cell. Some other interesting facts about the male procreation cell, the sperm, are listed below:

1. Diet affects a man’s sperms: A man’s daily diet plays a major role in the health of his sperm. The choice of food has a big impact on sperm. For example, a publication in The Journal of Biology and Reproduction, 2011, has shown that DHA (an Omega-3 essential fatty acid found in cod liver oil and salmon) aids in improving the morphology of the sperm. Increase in DHA levels can turn a sperm with a round head into a healthy sperm with a cone-shaped head and fill it with important enzymes that aid in egg-opening. Increase in levels of DHA also helps in improving sperm mobility. Another study has shown that men who consume an excess of 3 cups of coffee per day exhibit a reduction in concentration of the sperms as well as total sperm count along with poor quality of the sperm.
2. Health of sperm can be improved by climaxing regularly: Production of semen is reduced due to irregular ejaculation or abstinence from sex.
3. Wireless Technology is capable of damaging sperm: Recent studies have shown that laptops using Wi-Fi to connect to the internet damages sperm via non-thermal effects. Hence, scientists suggest that men should try to avoid keeping laptops on their laps directly and should keep their cell phones in places other than the pant pockets.
4. Extra energy for penetrating the egg: The journey of a sperm is long and vigorous; an incredible amount of energy is needed to penetrate the ova. Naturally, there is a dearth of energy when the sperm finally reaches the ova. At this time, a stream of energy is provided because of a burst of progesterone from the female. This energizes the sperm, which in turn, helps in penetration of the egg.
5. Protection: The immune system assumes that sperms are foreign invaders because they carry only half the DNA as compared to other cells. Hence, there are special protective cells present in the testicles that create a barrier which tends to attack the sperm cells.
6. Life span: The publication of a study in Biology of Reproduction (1984) has stated that sperm cells, in appropriate conditions, have a life span of up to 5 days within a woman’s body.
7. Negative impact of lifestyle choices on sperms: A number of studies have shown that men having habits such as smoking cigarettes, drinking alcohol, consuming caffeine and who are obese have hampered fertility. This has a negative effect on the health of a sperm. Men who frequently consume alcohol tend to exhibit poor sperm concentration and lowered sperm mobility.

Some Food Items With Just 100 Calories!

Pre-wedding dietary tips.
Wedding weather is on the door, the bride goes through a lot of stress. From planning to the pressure, to look stunning in every photo. There is a lot of anxiety going aloud as well & is always supposed to look beautiful, glowing & radiant at all times.

As they say, you are what you eat. Here are some perfect bridal diet tips for glowing skin, that can help you stay in shape.
Go for superfoods -

1. Vitamin c- rich fruits and vegetables like kiwis, oranges watermelon, broccoli, bell peppers, and lemon.
2. Wheatgrass juice for keeping your system alkaline.
3. Light protein-packed dinners along with fibre is a great way to manage your weight. Grilled chicken, fatty fish like salmon, beans, salads or soups, chickpeas salad.
4. Add healthy fats like soaked nuts, seeds, avocado, and cold-pressed coconut oil (internal and external application). Olive oil is also a must-have.
5. Green teas or hibiscus are great to reveal up to your metabolism.
6. Snack healthy on trail mixes, baked kale chips, fruits, roasted, unsalted, peanuts, channa, herbed fox nuts, hummus, protein bars to beat the cravings for unhealthy foods when out shopping the whole day.
7. Most important tip. Hydration. Keep sipping water throughout the day. Don't forget to carry a water bottle during shopping.