Sleep, Hormones & Associated Foods-2
Sleep is essential for a person’s health and well-being. Lack of sleep can cause moodiness, decrease in concentration & sluggishness. Nutrients in your daily diet play a major role in attaining good relaxed sleep.
Potassium
- Lack of potassium results in muscle spasms and disturbance in sleep. Potassium maintains electrolyte balance in our body also contributing to good sleep.
Potassium rich foods are nuts, seeds, dry fruits, yogurt, celery, leafy greens, cucumber, tomatoes, fish.
Carbs & Protein
- Having a meal that contains carbohydrates and protein is ideal for achieving better sleep. Tryptophan acts as a sleep-inducing amino-acid.
Sources being nuts, seeds, lentils, salmon and eggs.
Sleep, Hormones & Associated Foods-1
Sleep is essential for a person’s health and well-being. Lack of sleep can cause moodiness, decrease in concentration & sluggishness. Nutrients in your daily diet play a major role in attaining good relaxed sleep.
Magnesium & Melatonin
- Sufficient levels of Mg helps stimulating melatonin (sleep hormone), Mg calms the nervous system.
Consume green leafy vegetables, nuts, almonds, fish as they are good sources of Mg.
Calcium
- Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin.
Warm low fat milk or low fat yogurt before sleeping is a good option.
Healthy Snacks
via Healthy Snacks
Tulsi(Holy Basil) Benefits
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Tulsi is a popular herb with a mild and sweet flavour used primarily for its aroma
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Helps in healing common cold, fever and sore throat
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Is useful in the treatment of respiratory system, heart disorders and kidney stones
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Helps in curing skin, eye and teeth disorders
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Water boiled with Tulsi leaves may be used to ease sore throat
Consumption of Whole grains instead of refined grains lowers the risk of many chronic diseases. Whole grains:
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Provide bulk in the stomach and helps prevent overeating.
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Slows the digestive system for blood sugar control.
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Cleanses the digestive system to keep the intestines disease free.
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Reduces the risk of heart disease, colon cancer, and type 2 diabetes.
Oats– Health benefits: oats contain soluble fibre that help reduce cholesterol absorption and contain antioxidants that protect from free radicals.
Tips: Can be taken as porridge with fruits, or added to batters or flours to make it healthier.
Wheat– Health benefits: a good source of fibre, vitamins, minerals, and essential oils (wheat germ oil)
Tips: Retain bran in the wheat flour to give you high nutrient content
“Health Benefits of Whole Grains”-1
Consumption of Whole grains instead of refined grains lowers the risk of many chronic diseases. Whole grains:
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Provide bulk in the stomach and helps prevent overeating.
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Slows the digestive system for blood sugar control.
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Cleanses the digestive system to keep the intestines disease free.
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Reduces the risk of heart disease, colon cancer, and type 2 diabetes.
Barley-Health benefit: the fibre in barley helps lower cholesterol very effectively
Tips: Can be used in soups, salads.
Corn –Health benefit: corn has high levels of antioxidants and is identified as a major contributing factor in decreasing the risk of cardiovascular problems
Tips: Can be used in vegetable dishes, popcorn, soups, and salads
Weight Loss & Nutrition Myths-1
Myth: Starving is the best way to lose weight.
Fact: Fasting helps in short term Goals but leads to Muscle loss & slows metabolism when followed continuously.
Myth: Eating Non-veg is not healthy & makes harder to lose weight.
Fact: Non-veg is rich in protein, Iron & Zinc. It also contains Oleic acid which is heart friendly. Choose lean cuts, limit portion size & avoid deep frying.
PEARL MILLET/ BAJRA BENEFITS-2
Bajra is one of the oldest grains cultivated in India and has many health benefits
Reducing Weight
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Bajra is high in insoluble fiber and helps satiate your hunger quickly, preventing from overeating.
Gluten Free
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Bajra is a perfect food for people who suffer from celiac disease, since it is completely gluten-free.
Tip : Bajra flour can be included to make breads,rotis, parathas and dosas. Khichdi and Dhoklas are other recipes in which Bajra can be included.
Pearl Millet/ Bajra Benefits-1
Bajra is one of the oldest grains cultivated in India and has many health benefits
Prevent Colon Cancer
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It has a rich combination of both fiber and the phytonutrient Lignin which is believed to reduce the risk of developing colon cancer.
Reduces the risk of heart diseases
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Consumption of Bajra helps decrease triglyceride levels in the body by the action of Niacin and Lignin thereby reducing the risk of heart diseases. It also contains magnesium and potassium – minerals that play an important role in regulating blood pressure
Food Food 