Tag Archives: soups

“Health Benefits of Whole Grains”-1

Consumption of Whole grains instead of refined grains lowers the risk of many chronic diseases. Whole grains:

  • Provide bulk in the stomach and helps prevent overeating.

  • Slows the digestive system for blood sugar control.

  • Cleanses the digestive system to keep the intestines disease free.

  • Reduces the risk of heart disease, colon cancer, and type 2 diabetes.

    Barley-Health benefit: the fibre in barley helps lower cholesterol very effectively

 Image result for barley

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

                               Image result for corn

Tips: Can be used in vegetable dishes, popcorn, soups, and salads

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Foods During winters- Soups and Oily Fish

Hot Soups          

                                                         

  • Simple tomato or chicken soup-keeps full you until the meal.

  • Soups are nutrient dense & low in calories – avoid adding lot of butter and cream to it.

Oily Fish                     

                                    

  • Oily fish are a good source of vitamin D.

  • Vitamin D levels could go down during winter

  • Source of omega 3 fats -help prevent mood swings by elevating the serotonin levels in body.

How do I increase dietary fiber?

Fibre                                                                                           

Fiber is an important component of a healthy balanced diet. Fiber is also known as roughage. It is the indigestible part of plant foods that pushes through our digestive system, absorbing water along the way and easing bowel movements.Fiber is not a nutrient and contains no calories or vitamins but necessary for a healthy and efficient digestive system.

                                        

How do I increase dietary fiber?

Because fiber is central to your bowel health, be careful about suddenly increasing your intake and overburdening your digestive system. You should only aim for a 5g increase over a three to five day period, and drink plenty of water for it to be effective. Make sure you get both forms of fiber in your diet.

  • Tips:
  • Eat more whole fruit instead of fruit juice and snack on raw vegetables. 
  • Read labels. Look for the word “whole” before any grains on the ingredient list and check the number of grams of dietary fibre on the nutrition facts panel of packages to select high-fibre foods. 
  • Add legumes, seeds, and nuts into soups, salads, and stews. 
  • Replace refined white bread, pasta, and rice with whole-grain products.

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.