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Is a Diet change inevitable thanks to covid-19?

Nutritionist Neha — Mon, 20 Jul 2020 03:19:40 +0000

The pandemic that is the COVID-19 has hit most of us pretty hard without a doubt and no one really knows when and how we all, collectively would be able to defeat this virus! However, even with the pandemic being as disastrous as it has been, it has also led people to make certain changes in their lives, which could very well lead to a better life in the longer run.

Out of all these things, the one that seems to resonate with the majority of the population is the fact that a healthier immune system could potentially help one steer clear of catching the pandemic itself! But how does one actually build or develop a healthier immune system?

Well, first off, a healthier diet could definitely be one of most important things that one can adapt during this time to strengthen one’s immune system!

Apart from that, seeing as maintaining good hygiene practises has become THE most crucial component when it comes to avoiding the spread of this virus, in the long haul, good hygiene practises could very well become a part and parcel of everyone’s life, (here’s hoping)!

But let us get back to the diet and food aspect of this debate now, shall we?

There has been a lot of research about the long-term impact that this virus might have on our daily lives, and among them is the change in relationship we will have with the food that we consume on a daily basis! We will start seeing the importance of health differently than we did prior to the occurrence and spread of this disease! I definitely would love to see people making healthier decisions in their diet without a doubt and opting for a healthy diet!

However, in order to make sure that everyone’s immune system becomes a well-oiled machine, we do have a few tricks and tips up our sleeve! Have a look!

Mix it up!

Variety is the key! If you are someone who has been on a protein diet for sometime now, the right kind of variety could do wonders for your health! Remember to include a variety of different foods in your daily diet! From whole grains and pulses to various fruits and vegetables. Also remember to include a source of protein to your diet like an animal protein or if you are vegan, then soy or tofu works wonderfully too!

Ensure that the variety you are choosing be unprocessed and as natural as you can get! This way, you would be staying clear of any chemicals that could potentially cause damage to your health!

Lessen salt intake

Essentially your salt intake should not be more than 1 tsp in a day. Excess salt could cause a number of health issues including high blood pressure and even dehydration. This is why it is essential that you reduce salt intake to the minimum.

When buying packaged foods, try checking the content label to see whether the product has low or high sodium content. Always pick the ones that are low in sodium.

Limit Sugar Intake

Not all sugars are bad! Naturally occurring ones like in fruits are definitely a win win without a doubt! Avoid packaged sweets, or candies or even fizzy drinks! These drinks are nothing but sugar and not the good kind!

If you want to drink something refreshing opt for flavoured water that you can easily flavour according to your needs and wants! Add slices of cucumber, oranges or strawberries to water and let it steep overnight! And voila, your flavoured water is ready without any added sugar!

Fats and Oils in moderation

Switching to healthier fat options like olive oil, coconut oil and corn oil could potentially, in the longer run prove to be insanely beneficial for your health without a doubt! Substitute the likes of butter and ghee with these oils to gain more nutrition in your diet.

Most of the processed fried foods like chips and the likes that you find in the market contain trans fats in them that end up increasing bad cholesterol in the body, which could, as a result lead to hear related issues. Replacing these fats will go a long way in maintaining a healthier life!

You see, when you follow certain dietary rules and tips, in the longer haul you start experiencing good health and you also start better and healthier without a doubt! This is what helps one form a proper lifestyle around healthier foods!

This is exactly what Covid-19 has pushed us to do during this time of the crises, and I truly hope that once people start consuming a healthier diet, they will continue doing so, long past the virus has run its course!

The post Is a Diet change inevitable thanks to covid-19? first appeared on Fit Foodies Mantra.

Burn Fat with this 5-minute Workout at Home

Nutritionist Neha — Tue, 30 Jun 2020 18:38:40 +0000

It might seem unbelievable or even unrealistic at best to be told that Yes! You CAN burn fat at home and that too in a mere span of 5 minutes every day! Of course, the kind of workout that you do in this span of time would prove to be the greatest asset to your fat loss journey!
We are sure that you must be aware of many weight loss workouts, but knowing how to combine different workouts to reap the maximum benefits out of them could be tricky.
An intensive fat burner workout 5 mins a day can work miracles on your body. Of course, you also need to remember to eat a balanced and healthy meal along with this like fat burning foods to actually see results. But such a workout in itself could truly take you more than half way on that weight loss journey.
So here is an example of a set of weight loss exercises at home that you can try. These training routines which are 5 min long sets, are a combination of different workouts that will provide you with the maximum and help you burn fat wonderfully!
Set 1:
This is one of the fats burning workouts sets that essentially acts as a circuit training session. There is a total of eight exercises in this set, each having either a time of 30 seconds or 1 minute assigned to them. The best part about the exercise included in this set is that it can easily be done at the comfort of your home or any other open space and it requires next to no equipment either! So, let’s start, shall we?

V Pipe Exercise (Inverted version) (30 seconds)
A 30 second indulgence of this exercise can give you those killer abs you had always been dreaming of! The 2 things you require to do this workout flawlessly is willpower and an exercise mat!
1. Start by lying facing down with your toes on the mat.
2. Continue by placing your hands on the ground and push your body up to balance it on both the hands and toes
3. Pull the legs close to your body in order to make an inverted V shaped form with your body.
4. Now stretch your legs back away from the hands.
5. Continue this pulling and pushing of the legs for about 30 seconds

This exercise helps the arms and core and even the lower back

W Leg Lifts (30 seconds)
Works brilliantly for both legs and arms as well. It also helps you lose fat from your body as a whole
1. Start by lying with your back on the floor with your legs close to each other.
2. Lift both the legs together, bring them near your tummy and bring it back to the ground.
3. Repeat the same for 30 seconds
.
Jump Squats (30 seconds)
Cardio workout that helps lose weight from the entire body.
1. Stand straight with your feet shoulder width apart
2. Bend into the best squat that you can
3. Slowly start coming up from the squat but jump when you are just about to exit from your position
4. Once landed, go down into a squat again repeat.
5. Repeat the process for 30 seconds.

Superman exercise (30 seconds)

A wonderful workout that engages your core and your legs and help reduce fat from the stomach, thighs and lower back
1. Start by lying in the mat facing the floor with your arms and kegs stretched out
2. Try lifting your chest and your thighs off of the ground while balancing your body on your stomach.
3. Keep yourself straight while doing this.
4. Repeat for 30 seconds

Single leg lift jump (1 minute)

This exercise helps tone your tummy and thighs while also improving your sense of balance. Though this might be one of the simplest exercises, it could very well also be one of the most effective workouts to lose weight.
1. Start by standing straight on your mat
2. Continue by raising your left leg off of the ground.
3. Try touching the ground with your hands and while coming up, jump
4. The trick is to keep the leg lifted off of the floor all the while
5. You need to keep it bent but if you feel any kind of strain, take a little break.
6. Do the whole touch ground-jump-touch ground routine with one leg lifted up first for 30 seconds
7. Take a little break and then do the same with the other leg for 30 seconds

We understand that if you are someone who has just started off working out it might seem difficult. But with the right amount of practise you will be able to do justice to the workout.

Push-up + Knee Kick (30 seconds)

If you have a small space to exercise in, then this could very well be the best use of solace that you can make. Though this is a variation of the traditional push-up, it works your entire body brilliantly, particularly targeting the stubborn upper arm fat. If you are finding it difficult to do a proper push-up, begin with the knee push up instead.
1. Start by lying flat on your mat
2. Come up in the push-up position that you prefer
3. Do one push up from your starting position and come back to it.
4. Once you are done with your 1 push-up, touch your right knee to your right elbow and return to the starting position
5. Now touch your left knee to your left elbow and return to the starting position.
6. Do the whole starting position-push up-right knee to right elbow-starting position-left knew to left elbow-starting position-push up routine for 30 seconds.
When done regularly, this adds a whole amount of strength to your upper arms whilst also toning them.

Bent Leg rotation (1 minute)
If you are looking for an exercise that targets your thighs as well as your abs, then this could truly work miracles for you.
1. Begin by standing straight on your mat
2. Continue by placing your hands on the back of your head
3. Lift your right leg towards your waist and rotate it forward, while keeping it lifted for 15 seconds
4. Once that is done, rotate the same leg backwards for 15 seconds
Repeat the same with your other leg.
Though this might seem challenging, it truly does help you strengthen your knee while also helping you lose weight.

Skipping (30 seconds)

Nothing gets easier and simpler to do than skipping. Skipping can help you lose weight wonderfully from the whole body. But skipping also particularly helps get rid of fat in the thighs.
1. Simply take your skipping rope and jump away for 30 seconds.
2. You can also alternate between intensive skips and normal ones.
4. Also remember to keep your back and knees straight at all times

Tips to start doing these 5-minute sets:
Working out in the morning on an empty stomach is ideal.
However, if you are someone who wakes up and has 2 glasses of water first thing in the morning then give a little gap between the water intake and working out.
You can also take a 10 second break between each workout if you get too tired, not more than that!
Other than that, you are good to go!
Happy Fat Burning! We truly hope this helps you achieve your fat loss goals!

The post Burn Fat with this 5-minute Workout at Home first appeared on Fit Foodies Mantra.

Everything you need to know about Keto

Nutritionist Neha — Fri, 19 Jun 2020 05:13:44 +0000

Of the many diet plans that have become popular in the recent past, the one that has been more or less the talk of the town is definitely the Ketogenic diet! However, let us start with the fun bit first eh?

We understand that there can be some confusion when it comes to the ketogenic diet and about what to include in the diet as a whole, so we are here to clear any and every doubt you might have!

But, before we do get to that, how about we get to know what the whole hype around ketogenic diet is all about? Well, if you have ever googled ‘how to lose weight, the chances are that more than a few pages might have mentioned the use of a keto diet to achieve your goals.

Weight loss, however is not the only benefit that one can get from following the ketogenic diet.

In order to understand everything, there is to know about this wonderful diet and the benefits it provides when compared to a low-fat diet, read on!

What exactly is a ketogenic diet?

A ketogenic diet or simply keto as it is popularly known is essentially a high-fat, low-carb and moderate protein diet which is fashioned in a manner which helps your body reach what is called Ketosis!

Essentially what this metabolic state of ketosis does is that it enables the body to burn fat instead of glucose to help fuel itself.

It is all a game of macros! The basis of the diet lies in the fact that it helps introduce foods and a routine that helps you change the way your body is able to burn fuel for energy.

You ask how this is done?

Well, by consuming close to no carbs and high-quality healthy fats, your body is able to eliminate glucose from the body, which basically is its first choice to produce energy. The next stop for the body to obtain fuel from is the stored glycogen to produce energy post which it heads towards the fat!

Upon the depletion of both these sources of energy, the liver then resorts to converting fatty acids into what are known as ketone bodies and these ketone bodies are the ones that your body will be able to put to use to manufacture energy if needed! Essentially these ketone bodies are the generator.

When this stage is reached, then it is known that your body is in ketosis.

Essentially, thanks to the right kind of diet plan, you should be deriving your calories from 5% carbs, 20% proteins and the remaining 75% from healthy fats! We know that this might be sounding tricky, but when it comes to a good dietician and nutritionist, a diet chart for weight loss can easily be drawn without much hassle.

What can you consume?

Just because you are on a diet does not mean that you will have very little choice when it comes to the kind of foods that you can consume. This brilliant diet plan to lose weight truly has, under its wing a vast variety of foods that you can indulge in.

Right from meats and full-fat dairy products to berries, nuts and seafood as well. However, there is one sphere of this diet plan that could be a little confusing and that is when it comes to vegetables. Of course, there are many low-carb veggies out there like most of the leafy greens available, brocolli and the likes.

However, vegetables like potato, pumpkins and corn also od not make the cut! So, tread carefully.

List of things that you can eat!

Fats/Oils

Seeing as 75% of the keto diet is essentially made up of healthy fats, why don’t we start with this option? Here are a few healthy fats that you can definitely look into including in your diet.

Butter
Clarified butter/Ghee
Heavy cream
Cheese
Olive oil
Avocado oil or avocado
Greek-yogurt (full fat)
Coconut oil
MCT Oil

These are merely some of the many things you can include in your diet when we talk about healthy fats. You nutritionist should definitely know the other options.

Proteins:

Close to 20-25% of your diet will include proteins so it is always good to know what to have and what not to. Protein happens to be a great way to ensure muscle wasting does not take place and helps improve the overall strength as well.

Fish
Beef
Chicken
Eggs
Paneer
Tofu
Soy
Tempeh
Seitan

Fruits:

This might seem counterproductive, but barring some fruits, there are plenty of fruits that you can actually consume even in your keto diet. Fruits that are high in fibre and low in carbs are an ideal solution for this brilliant diet! However, moderation is the key here!

Peach
Lemons
Star fruit
Tomatoes
Avocadoes
Watermelon
Berries

Low-Carb vegetables:

Including the right kind of vegetables in your diet could miracles in a diet like keto. Check all the vegetables that you can indulge in during this diet!

Cauliflower
Broccoli
Zucchini
Mushrooms
Bell peppers
Spinach
Lettuce
Kale
Celery
Herbs like basil, dhaniya
Asparagus

Seeds and nuts

Chia
Flax
Cashew
Walnuts
Butters like almond and peanut butter without sugar
Hazelnuts
Pistachio
Almond
Pine nuts
Coconut

Dairy

Dairy products make for an essential part of this diet. Have a look at some of the dairy products that you can consume.

Cheese that has been processed less
Butter
Heavy cream

What to drink?

Water
Green tea (sugarless)
Coffee (sugarless)
Flavoured water

What to stay away from!

There are many things that you should be steering clear of when it comes to following the diet properly. Here is a list of some of them.

Whole grains – yes, you heard that right! No consumption of direct grains for you in this diet!

Bread, tortilla, crackers
Candy, chocolates. Ice cream
Doughnuts, pastries, cookies
Sugary drinks like aerated ones, fruit juices, sports drinks
Pasta
Corn, peas, pumpkin, potato
Rice, cereal
Dips, salad dressings
Vegetable oil

When will you reach ketosis?

The amount of time taken for your body to reach ketosis depends on how strict you are about the diet in itself. In case you are consuming less than 50gms of carb in a day, then it will merely take your body a few days to reach ketosis.

The time taken will also depends on a few other markers like age, food intake and metabolism. What needs to be taken into account is that every body is different and one rule does not apply to everyone!

Another thing that definitely needs to be kept in mind is that throughout this diet plan, you NEED to stay in CALORIE DEFICIT which essentially means that you ought to be burning more calories than you are consuming! If not, then no amount of diet plans be it keto or others will help you lose weight and get fitter!

SO, remember- 75% fat, 20% protein and a max amount of 5% carbs to be included in your diet per day. The best part? Thanks to the increasing popularity of the Ketogenic Diet, you can easily find plenty of easy to make and delicious keto dishes that you can prepare and indulge in!

The post Everything you need to know about Keto first appeared on Fit Foodies Mantra.

Five natural ways to boost immunity

Nutritionist Neha — Wed, 10 Jun 2020 05:40:41 +0000

Gaining good immunity might just be one of the most important things that you do for your body, especially nowadays. The good thing is that immunity can be achieve through many ways that are easy to follow and are not harmful for your body either.

It is now time to ditch those capsules and tablets that promise you advanced immunity and adopt some of the most natural and easy methods to follow. Have a look.

Have a whole foods diet

The right kind of food might just be one if the most important aspects that help with establishing a good and healthy body. This is why it is of the utmost importance that you know what it is that you are consuming so frequently.

Whole foods such as grains, pulses, fruits vegetables and the likes make for amazingly natural ways to boost your immune system without any kind of side effects being caused to it. Some of the foods that help boost the immune system can also easily be found in your everyday pantry! So do not worry, you don’t have to indulge in anything fancy to help boost that system of yours!

Get some sleep

There is a reason why everyone will recommend that one gets atleast 7 hours of sleep every day. The right amount of sleep helps your body heal from the strains of a particular day in the best manner.

This in turn will help you feel better, look healthier and also feel more relaxed with any situation that you come across.

Control stress levels

Stress can have really horrible effects on your body without a doubt. Of these effects, the fact that stress levels affect your immune system is real. We understand that right now is a sensitive time, but there are a few things that you can try to get those stress levels under control.

Listen to your favourite music, unwind by watching a movie, work out, do yoga or even eat your favourite food. Do the things you love the most, and try bringing those stress levels down

Get some exercises

No you don’t have to do rigorous workouts in order to boost your immune system. Indulge in half an hour of moderate workout every day. From walking up the stairs or even cycling, you can do any thing that will help keep you active and not make you into a couch potato.

Lessen alcohol consumption and quit smoking

Alcohol and smoking has been known to have adverse effects in our immune system so it goes without saying that when you do reduce and eventually kick the habit, the chances of your immunity going up are actually quite high.

Include healthy fats in your diet

Healthy fats like coconut oil, ghee or clarified butter, avocados and the likes are definitely things that should be included in your diet. These healthy fats reduce the bad cholesterol levels in your body and increase the good cholesterol levels as a result providing your immune system with a healthier body to take care of!

These are some of the things that we definitely swear by when it comes to helping your immunity flourish. If you have a few more pointers then we would love to know about them.

The post Five natural ways to boost immunity first appeared on Fit Foodies Mantra.

Healthy recipes you can make with minimal ingredients

Nutritionist Neha — Wed, 08 Apr 2020 03:10:32 +0000

How many of you are confused about what all healthy food you can make at home to help you stay at the top of your health game? Well, with that in mind and also taking into account the fact that a lot of us have only a limited amount of ration at our disposal because of the Lockdown, here are a few ingredients with which you can make some delicious recipes that will make you healthier and boost your immune system too against the COVID-19.

1. Oats cheela

This brilliant recipe only has a few ingredients but it is exceptionally healthy and delicious as well.

Ingredients

8 egg whites
100 grams oats
1/2 tomato
1 onion
4 red chilli
Salt to taste
Oil 1 tsp for greasing the pan

To serve:

20 grams of almonds
1 green tea
20 grams Schezwan sauce

Method

Beat the egg whites in a bowl till it becomes fluffy.
Add every ingredient to the bowl apart from the ones that you need to serve the cheela with.
Mix well and heat a pan with the oil in it
Pour the oats mixture in it and let it cook.
Flip and let cook on the other side.
Serve hot on a plate along with the accompaniments.

2. Water-soaked oats

This might just be one of the easiest yet one of the most healthy recipes that you might come across.

Ingredients

100 gm oats
Nuts (chopped)
Mixed Seeds
Chopped fruits like apple or pomegranate
Add raw honey for sweetening if needed
Chia seeds 20 gms

Method

In a bowl or mason jar add all the dry ingredients
Pour water enough to cover the oats and mix properly
Leave overnight in the fridge to soak
Have in the morning with a cup of green tea.

3. Healthy Smoothie

Easily made and extremely healthy, this smoothie has all the nutrients you need and can also be customized to your liking.

Ingredients

100 gms Yogurt
50 gms almonds
1 chopped apple
2 tbsp pomegranate seeds
20 gms mixed seeds
Honey if needed for sweetening

Method

Add every ingredient to a mixie jar.
Whizz till all the ingredients are combined
Add water to adjust consistency
Serve immediately

4. Dates laddoo

This wonderful dessert isn’t just sugar-free but it is also super healthy, filled with a ton of nutrients.

Ingredients

200 gm dates
200 gm grated fresh/dried coconut
A pinch of salt

Method

Whizz all the ingredients in a food processor and roll onto a board
Take out small portions and shape them into balls
Serve fresh or refrigerate till you want to eat

Bonus:

Kaadha to increase immunity

This simple yet effective kaadha helps boost the immune system in the best way possible and makes you stronger against potential diseases.

Ingredients

5-6 leaves Tulsi
1 tsp chopped Ginger root
2 no black pepper pods
Pinch of Turmeric
1/2 tsp Cinnamon
Tej patta/bay leaf (optional )
Jaggery (optional)

Ingredients

Bring all the above ingredients to a boil in 2 cup of water
Add jaggery only if you want to sweeten the kaadha
Once boiled, take off the heat, let it cool a little and squeeze a lemon before serving.
Drink hot.

You can substitute jaggery with honey as well during the time of Adding lemon juice

All these recipes are super easy to make with the most minimal ingredients that are more often than not available in everyone’s home! Do give them a try and let us know what you think!

The post Healthy recipes you can make with minimal ingredients first appeared on Fit Foodies Mantra.

Things to keep in mind to prevent infections!

Nutritionist Neha — Fri, 21 Feb 2020 08:41:26 +0000

We are sure that everyone, by now, must have heard about the spread of the disease known as coronavirus all through the world! It has caused many people to lose their lives and thousands are now suffering from the symptoms that comes with this disease.

Though there is no known preventive vaccination for the disease, the good thing is that by observing and practising a few basic habits, you and the people around you can actually avoid getting affected by this disease to a great extent.

Have a look at our top 5 tips and suggestions.

Wash hands frequently

Of the many things that one needs to keep in mind, this is one of the most basic and yet the most effective at preventing you from contracting the disease. If in case you are travelling or do not have access to water and soap, then carrying an alcohol based hand sanitizer will go a long way.

Make sure that you wash your hands or use a sanitizer prior to eating, post using the washroom and before and after cooking food. By washing your hands frequently or using a hand sanitizer, you make sure that you eliminate any signs of the virus from your hands.

Maintain distance

In order to make sure that you do not contract the disease from people around you, make sure that you maintain a safe distance of atleast 1 feet from them. This should be practised particularly with people who seem to be coughing, sneezing or having a fever.

Of the many symptoms of the coronavirus disease or any respiratory disease for that matter, coughing and sneezing are few. When an infected person sneezes or even coughs, they end up spreading droplets of the virus alongwith it. If anyone ends up inhaling these droplets, they too get affected. Hence maintaining distance is always a good option.

Cover your mouth and nose

This is a basic etiquette that has been taught to us ever since we were children; that we should cover our nose and mouth whenever we cough or sneeze. Using your palm or a tissue is always a good option to do this. However, always make sure that you discard the tissue post the sneeze or cough and wash your hands thoroughly as well.

This will ensure that you also do not end up spreading any germs or viruses to other people and help in preventing the spread of any kind of respiratory disease.

Keep hands away from eyes, nose or the mouth

Our eyes, nose and mouth happen to be one of the more sensitive organs in our body when it comes to susceptibility of catching viruses or germs. This is why, since our hands come into contact with many surfaces throughout the course of a day, it is always a good idea to avoid touching the eyes, mouth or nose even if you think your hands are clean. This will help prevent the transfer of any kind of virus to your body.

Cosult a doctor if you are sneezing or coughing.

We understand that this is one of those seasons where a lot of people end up falling ill or catching a cold, but one can never be too careful about the prevention of deadly diseases. If you are someone who is experiencing issues like coughing, sneezing or have a fever then consult a doctor and get tests done. You should especially see a doctor if you are experiencing these issues alongwith breathlessness.

Bonus tip: Eat immunity boosting foods

Include foods like broccoli, citrus foods, garlic, ginger and the likes to your diet to ensure that your immune system js able to get a boost during this season of illness.

One can never be too careful when one wants to prevent the occurance of a communicable disease, so it is always better to be safe than sorry!

The post Things to keep in mind to prevent infections! first appeared on Fit Foodies Mantra.

Phuket and Food : A paradise for all foodies

Nutritionist Neha — Wed, 12 Feb 2020 08:23:17 +0000

If you are on your way to visit Thailand, and if you happen to be a foodie and love experimenting with your food choices, then you better not skip visiting Phuket. Phuket happens to be a small island which is situated off Thailand’s mainland. Trust me when I tell you this, this place is a definite dream come true for any foodie out there.

This brilliant island has a ton to offer in terms of the sheer variety that you can find here. Its not just the food that has varieties, but even the food experiences one can engage on this island. Be it delicious street food served by the locals to some of the best fine dining restaurants one can find in the world, Phuket plays host to everything.

So how was Phuket for me you ask? Well if the above descriptions were not enough, then let us have a look at some of the most amazing experiences I had here, shall we? Before we go ahead with that though, I HAVE to give credit to GoAir, Thailand Tourism and Accor group of hotels in helping me make this trip one of the best trips ever! If it hadn’t been for them, I would never have been able to have the experiences that I had here.

The Street Food:

The amazing multicultural aspect that Phuket is so famous for is definitely something that can be felt when you are busy tasting the amazing street food that the island has to offer. You will literally be able to find a ton of street food all across Phuket, and because there is also such a vast variety available, you could even end up missing out on some of these foods too. So, just in case you would like to know what you really should NOT miss out on, have a looksie at some of the amazing delicacies I had the opportunity to try.

You can literally find anything and everything to eat on the streets of Phuket, and when I had my usual coffee craving, what could have been a better sight for me than this brilliant bottle of cold americano with just the right dash of sweetness to it? Well, definitely a must grab when you are tired and just want something to lift you up and leave you feeling full of energy. This little bottle was definitely a go to for me!

Who doesn’t love desserts now, because I sure do! Of course, being the (sometimes) irritating health freak that I am, I do prefer that my plateful of dessert comes with its fair share of health benefits. The added benefit of it being delicious and absolutely decadent is ALWAYS welcome, obviously! And this is where this amazing combination of a roasted banana and coconut milk dip gave me absolute goals!

Let us now get down to even more authentically Phuket-bound food now shall we? Say hello to the amazing food street on Patong beach area! This is THE paradise on earth for everything street! From indulging in the most amazing and authentic Thai steamed dumplings also known as Kanom Jeeb and the Moo Ping i.e. the Pork Satay to the delicious Khao Pad that is the thai fried rice and the Pancake roti, you cannot go wrong with the kind of street food you get to indulge in on this amazing island!

Another brilliant food that you can and should look into are the Pad Thai Noodles which have pretty much become popular all over the world already! These amazing fried noodles made up of rice noodles, eggs, tofu, garlic, shallots, dried shrimp and fish sauce, though originated in China have now come to be known as one of the most famous Thai dishes one can indulge in. They are often served with peanuts and lime wedges by the side. An amazingly simple yet filling and delicious dish and true indulgence! DO NOT skip eating this wonderful dish!

The barbeque at the weekend market is another place where you can satisfy your taste for some of the best sea food that you could have ever asked for or even tasted. The flavour of the barbequed food is wonderfully smoky and deep and I honestly feel like barbequeing sea-food might just be the way to go about cooking it. Not only do the flavours come out shiningly, but even the cooking of the sea-food is on-point! Absolutely one of the best places I have had sea-food at, till date!

Ok, so this may not be quintessentially Thai to begin with, but I did get to try the chicken shawarma that was truly delectable and punched my face with amazing flavours, in the best possible way that one can imagine! I definitely swear by the one I had at Al Hallab, without even a second thought! Do make sure that you try it out!

Let us talk about the Pancake or Roti now, shall we? When it comes to Phuket, the pancake might just be the number 1 dessert option that locals like to indulge in, so there is not way that you should not give it a try either. One can either opt for the use of condensed milk, Nutella, chocolate or even banana! A true delicacy that I could not keep my hands off of! Guilty as charged!

The street also does have quite a few options for health conscious folks when it comes to desserts! Say hello to the many fruit vendors that you can come in touch with when you are looking to try street food! Give the more controversial fruits like the Durian or even the Jackfruit a try!

Restaurants

Phuket is not just about amazing street food, but it also has some of the best restaurants that one can indulge in! This for example, the Mook Manee Seafood restaurant is definitely one of them. Here one can easily get the best raw seafood thatone can find and get it cooked according to one’s taste and just enjoy! The best part? The sea-food here is sold at a per kg rate! From prawns, scallops, snail to lobsters, mantis shrimps you can literally find everything here! I chose to get the prawns cooked in butter garlic & have the snails roasted! It was truly heaven!

One can also find some amazingly wonderful sushi on conveyer belt serving! How cool is that!

Other things to try in Phuket:

The macaroons are out of this world without a doubt specifically the butterscotch ones and even the chocolate hazelnut ones. There are a lot of beautiful farmhouses on the island and when you decide to visit one you are given the best kind of welcome including being welcomed with the freshest of pineapples one can have!

There are also plenty of 7x11s across the island so you can even pick up a snack or two on the road when you cannot find anything to eat or you are just craving for some good old combination of peanuts and anchovy!

Phuket is a world of its own when it comes to the sheer variety of food that it brings to its tourist population by the amazing local population! AN absolute haven for food lovers, I would definitely urge every one of you to visit this brilliant island at least once in your life time to have one of the best food experiences ever!

The post Phuket and Food : A paradise for all foodies first appeared on Fit Foodies Mantra.

Top 4 health benefits of apple cider vinegar

Nutritionist Neha — Thu, 09 Jan 2020 03:07:51 +0000

Of the many types of vinegar available to and known to us, apple cider vinegar might just be the most popular of them all. This is one vinegar that also happens to be the most popular among people who love to lead a healthier lifestyle. Scientifically it has been proven that apple cider vinegar or ACV as it is popularly referred to have a tremendous amount of health benefits without a doubt!

Of the many health benefits that apple cider vinegar has to offer to our body, here are our top 4 that we absolutely adore!

Helps lower blood sugar levels

Scientifically it has been found out that many patients who are suffering from type two diabetes have benefitted from the consumption of apple cider vinegar. The main reason why blood sugars are high in type two diabetes is either because the body becomes resistant to insulin or it stops producing the hormone altogether.

But it is not only people with diabetes that suffer from high blood sugar levels, and thus it is something that can be controlled by the consumption of apple cider vinegar on a regular basis. It is obviously healthier to keep blood sugar levels within a normal or lower range and one can do this by reducing the consumption of refined sugars and carbs. Vinegar, in turn, helps in increasing insulin sensitivity and helping improve insulin function as a whole thus reducing sugar levels after meals.

Antibacterial properties

Did you know that vinegar can actually help many pathogens that cause diseases including bacteria as well? In order times, vinegar has been known to disinfect and clean issues like warts, ear infections, and the likes. At one point of time in history, it was also used to clean wounds in a natural manner.

Since vinegar has also been known to be used in the art of food preservation, it has been found that it helps reduce the occurrence or growth of E Coli in the food and thus helps to keep it from spoiling. So remember the next time you are looking for something to help preserve your food, and then apple cider vinegar might just be the answer

Helps aid Weight loss

We are sure that you must already have heard many times that apple cider helps people reduce weight effectively on regular consumption! Well, that it definitely does! How it does this is by increasing the feeling of satiety as a result of which you end up eating less and consuming fewer calories. This is what basically helps you lose those pounds eventually.

Not only this, apart from helping with weight loss, apple cider vinegar is also known to help with the reduction of belly fat quite brilliantly. However, simply just depending on apple cider vinegar to help you lose weight or belly fat is not something you should be doing. Leading a healthier lifestyle is of utmost importance and here, apple cider vinegar plays the part of one of the many accessories that happen to add to the overall healthy outlook.

Improves heart health

It is a fact that heart attacks actually happen to be the most common cause of premature death across the world. There are many factors that lead to an increase or even a decreased risk of developing heart issues. He good thing, however, is that these risk factors mentioned here can easily be controlled by the consumption of vinegar.

The regular consumption of vinegar is known to decrease cholesterol and triglyceride levels among the many factors that cater to the increase in the risk. OF these factors, blood pressure is shown to have reduced upon the consumption of ACV.

ACV is a true miracle worker; however, it is always a good idea to have a word with your doctor prior to consuming this vinegar on a regular basis in order to rule out any underlying conditions that the vinegar might end up triggering.

The post Top 4 health benefits of apple cider vinegar first appeared on Fit Foodies Mantra.

Foods that will help cleanse your lungs post Diwali

Nutritionist Neha — Tue, 22 Oct 2019 10:07:03 +0000

Diwali is the festival of fun, cheer and lights without a doubt, and one festival that most Indians look forward to every year. But with all this cheer and sweets and more delicious food, and of course the beautiful lights, another thing accompanies the festivities; pollution! Despite severe warnings, and even though the bursting of crackers HAS gone down tremendously, it has not stopped altogether.

As a result of this, by the end of Diwali, a constant layer of dust particles and pollution can literally be seen hanging in the air. This air is extremely harmful for everyone and can cause serious damage to the lungs. The good things here however is that there are a few foods in particular that can truly help cleanse your system of these toxins and help it heal as well. Have a look.

Garlic

Everyone knows that garlic is an extremely beneficial condiment for our health and that is exactly why most of the Indian cuisines include it in their recipes. This wonderful condiment not only makes the dish flavorful but also gives it brilliant benefits. As it is anti-inflammatory in nature, and also contains high levels of allicin, the food product helps fight infections in the body, brilliantly. Apart from this, it has been found that garlic is also helpful in reducing the risk of lung cancer and helps improve the symptoms of asthma as well.

Ginger

Other than garlic, ginger happens to be another commonly used condiment in the Indian cuisine, without a doubt. The brilliant aroma that ginger has to offer cannot be imitated by any other food on the planet. Similar to garlic, ginger is also famous for its anti-inflammatory properties, and as a result of this, helps clear the lungs in the most natural manner possible. By adding it to your daily meal intake or even to your tea in the morning along with a squeeze of lemon, you are practically creating a concoction that is wonderful at helping release toxins from the respiratory tract.

Lentils

This might come as a surprise to a lot of you, but lentils have proven to be very effective in helping your lungs stay healthy and toxin free. You see, in order to ensure that your lungs are capable of transporting oxygen to the rest of the body it is of the utmost importance that your hemoglobin levels are fine. This molecule of protein essentially helps transporting oxygen from lung to the body tissues. It also helps the carbon di oxide leave the body. From black beans and red kidney beans to soy beans, all these foods can help you tremendously.

These three foods in particular, that also happen to be something we more often than not include in our daily diet as Indians, can go a long way in helping detoxify your lungs post the Diwali pollution exposure. Lentils

The post Foods that will help cleanse your lungs post Diwali first appeared on Fit Foodies Mantra.

Why carbs are not the enemy?

Nutritionist Neha — Fri, 04 Oct 2019 03:50:04 +0000

For as long as we can remember, carbohydrates have not have the greatest of reputation in the health circle per say. Not only were they, more often than not, blamed for issue like weight gain and diabetes, a lot of times they were even completely excluded from the diet itself, citing that the diet without carbs is healthier.

Though the last statement isn’t untrue, vilifying a particular group of food might end up doing people more harm than good. Carbs are definitely not the enemy. Have a look at some of the main reasons why carbs should not be cast away like they have been.

• Not all carbs are the same

All of you, at some point or another might have heard the words “simple and complex” carbs. Well, like the sub heading mentions, carbs are not of just one kind. So let us examine these terms better shall we? Simple carbs or reined carbs are essentially the carbohydrate that are found in things like cakes, biscuits, sugar etc. They also include white coloured foods like pasta, rice, white bread etc. The main component of these carbs are sugars which, when broken down, get very quickly absorbed by the body, and as a result cause issues like sugar spikes, weight gain, cravings and low energy.

Contrary to that, complex carbohydrates are much more nutritious than simple carbs and contain nutrients like fibre, provide energy to the body and get digested by the body slowly. This makes them exceptionally good at controlling blood sugar levels, for weight loss and help you avoid hunger pangs. Things like legumes, oats, nuts, and whole grain foods contain complex carbs.

• Veggies also have carbs!

We know that having been brainwashed into thinking that carbs are bad for you, is something that takes time to come out of, but the moment you feel like your nutritionist/dietician or even your trainer is advising you to not consume vegetables in your diet, then you really ought to starting searching for a new person to look up to.

Just because vegetables contain carbs in them does not make them unhealthy. Apart from carbs, vegetables are also filled vital nutrients like vitamins, fibre, minerals, antioxidants and the likes. Each and every experienced nutritionist will always tell you to atleast fill a half of your plate with as many veggies as you can in as many colours you can find.

• Brain food to the rescue

Did you know that our brain actually depends on the consumption of carbohydrates because that is one nutrient that helps it to run well. Since carbs are broken down into glucose, the glucose itself is used by the brain as a fuel. If in case the brains starts to get less glucose because of less carb consumption, then it will end up affecting a lot of brain activities like concentration, decision making and even memory.

We are sure that by now you are already convinced that carbs do form an essential part of the diet, though moderation is always the key to a healthy and happy diet, so do remember that!

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