Tag Archives: Meal

Regional dishes and their importance- West Indian-Dhokla                

Indian food is different from rest of the world not only in taste but also in cooking methods. It reflects a perfect blend of various cultures and ages. Given the range of diversity in soil type, climate and occupations these cuisines vary significantly from each other and have different nutritional significance.

West Indian Food“Dhoklas” 

                                                                     Dhokla with Chutney

Has high soluble fiber content- beneficial for heart health. Used as a low calorie food –helps in losing weight and beneficial for diabetics. Good combination of carbohydrate and protein – therefore used as a complete meal. Fermentation provides an ideal environment for good bacteria- keeping digestive tract healthy.

Significance: The staple Gujarati snack, dhokla is made with gram flour and subsequently steamed. The fermentation of the flour enhances its nutritive value. Dhokla has a low glycaemic index (it releases glucose at a more sustained rate) which makes it good for diabetics. 

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Surge your brain power-Spinach

Brain boosting foods

Feeding the mind with the correct food can improve brain performance, as the brain uses carbohydrates for energy; omega-3 fatty acids for forming its cell structure and B vitamins play an essential role in brain function. Therefore foods rich in these nutrients must be incorporated in your diet to boost your memory and brain power.

Spinach

This leafy green is packed with nutrients like folate, vitamin E, and vitamin K which prevent dementia. Just 11/2 cup of cooked spinach packs a third of the folate and five times the amount of vitamin K you need in a day. Spinach is also high in potassium, which helps to maintain the electrical conductivity of the brain. This conductivity helps produce fast signals between neurons that make us think more clearly and respond more quickly.

Include: Take at least 1 cup of spinach in a day, in the form of porial, gravies, sambar in your meal.

Pre and Post Workout Diet

PRE and POST workout meals are the meals you eat before and after working out. What you eat before (and if needed, during) your workout is crucial for fueling the workout itself and maximizing your performance throughout.

What you eat after your workout is crucial for optimizing the recovery process (which basically begins as soon as your workout ends) and ensuring that your body has all of the supplies it needs in order to recover, adapt and improve the way you want it to.

Pre workout nutrition!!!!

When: – Consume large meals 3-4 hours and small meals 1-2 hours before your workout to allow digestion and have food in moderation because large quantity can impair your performance.

What: – Complex carbohydrates, lean proteins & healthy fats are important sources of energy.

Great options: –  Have whole fruit, brown bread sandwich, oatmeal, egg whites for lighter meals; steamed foods with vegetables

Post workout nutrition!!!!

When: – The body is most receptive to fluid, carbohydrates and other recovery nutrients immediately after exercise.  Consume lighter meals or drinks within 30 min after your workout.

What: – Proteins and carbohydrates are necessary to replenish body’s glycogen stores and helps in recovery process.

Great options: – Chicken, fish, (Steamed or grilled), egg whites can be taken after 30 min; fruit juice, salads/boiled vegetables, soups can be included within 30 min of your exercise.