5 ways Indians can follow a Paleo diet

When you decide to diet, it is extremely important to understand your body type and food habits. You might have to go through a phase of uncertainty before you decide which particular is suitable for you. There are many options – a keto, a paleo, an Indian vegetarian diet and many more. Paleo diet, as the term suggests was made to resemble the kind of diet our ancestors used to have thousands of years ago. Like every diet, in paleo too you have haves and have-nots. As an average Indian, you need to find out what options you have before you make up your mind for the paleo diet.

Here are 5 ways to have a Paleo diet:

• High-quality meat

Meat, in paleo, should not be treated with hormones and chemicals. We all know that any meat, as consumed in the countryside, can taste superb as it is not treated artificially. So when you pick your meat, try to eat the desi ones.

• Eggs

There are many options if you want to consume eggs that are not artificially conditioned. If the egg is a good source of protein, then why not have an unadulterated egg, rather than one which is chemically infused.

• Sourcing Vegetables and fruits

Be close to nature and fill your vegetable basket from the local mandi – where things are fresh and not stored in cold storages, unlike a supermart. Having raw vegetables and fruits have long been part of Indian culture. It might have got lost due to time constraints or changes in lifestyle. No way we can’t go back to the olden ways.

• Nuts and Seeds

Our grannies and mothers have insisted on having almonds, and other nuts since we were kids. Nuts contain a high concentration of healthy omega 3 fatty acids. Other than nuts, seeds are also a great source of nutrients. Now tell your mom and granny that you will follow their way. Grab nuts and seeds for mid-meal snacks.

• Healthy oils

Yes, we grew up consuming food cooked in mustard oil, coconut oil, sunflower oil and til (sesame) oil. Continue to cook meals with those. That is close to nature. Olive oil is not indigenous. Traditionally processed oils retain all nutrients and essential oils.

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6 Best ways to stop night time binging

Have you been binging on some Netflix series late at night or trying to finish a very important office PPT? Or as exam season is on and you have to burn the midnight oil. Chances are as you slog, your brain and body can also demand food. You rush to the refrigerator and grab a tub of ice-cream or open the chocolate bar or grab a can of chips. Certainly, no one wants to dish out something healthy late at night in the kitchen.

But all these junk at odd hours can be quite harmful to the body. Chances are that this binging might be adding unwanted fat. Picking food which is heavy on calories at night can result in obesity because you would not burn as much energy as you are mostly sedentary. We have 6 best ways to stop night time binging.

1. Ask yourself

Have you ever asked why you feel hungry so frequently? Try to see a doctor to confirm if there is any underlining medical reason for frequent food cravings. Is it boredom, or stress? Try to find answers for hunger pangs. Work on a plan to diffuse your late-night eating habits. Meditate, go for a late-night walk, post-dinner, or try to listen to some soothing music.

2. Sleep early

Office ppt is ok sometimes, but the online streaming of videos can be watched during a weekend afternoon. Our body is designed to go into sleep mode at night, so follow that. Hit the bed early. When you sleep early, you wake up early, drive to the office early, beat the peak hours traffic woes. Return home early and spend time with family. Take official's calls from home.

3. Have Early Dinner

It is advised to have early dinner, at least three hours before we hit the bed. If you have to stay up at unmanly hours, then make some soup or salads, while you are cooking dinner. Munching the salad or soup is a better alternative than junk. Or save a small portion of dinner for late hours.

4. Have planned meals

Yes, if you feel hungry after every two-three hours, then plan your meals accordingly. Add more protein and fewer carbs. Opt for brown rice and fibrous vegetables, which stays longer in the body.

5. Add more protein to the diet

Studies have shown that a high protein diet can reduce frequent food cravings. So try to add some grilled or tandoori chicken to your dinner. Add two egg whites for the evening snack. Keep munching nuts. Yogurt or buttermilk is helpful.

6. Do Away with Junk

Yes if you store them, you will end up munching, so easy way is to stop stocking them in your pantry.

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6 steps for Indians to embrace the Atkins diet

Physical training is only half of what needs to be done in order to be physically healthy. The other half to maintain a good physicality is diet. One way to embrace dieting is to follow the Atkins diet. Atkins diet like Keto prescribes a low carbohydrate diet. The diet allows the intake of protein and fiber-rich food. Formulated by Robert Atkins, this diet to believes in ketogenesis process to remove fat from the body. Like most other structured diets, this too runs in phases. Though used for decades in the West, it can be tried in India.

6 ways Indians can make induct this method of weight loss:

• Chicken and fish stay on your plate – As both chicken and fish have a high protein content, you can fill your plate with lean chicken and fish.
• Diary and Poultry products stay as well – Toned milk, cottage cheese (paneer), the curd is allowed for their higher protein content. Egg white is also allowed. So breakfast can comprise of egg whites.
• Sugar and products with high sugar are a big No – Items that have high sugar content have to brought under strict control. That would mean, less intake of sugar, cold drinks, milkshakes, smoothies or fruit juices. Opt for watermelon juice rather than a mango shake.

Switch to low carb veggies – Make way for cabbages, cauliflowers, capsicum, lettuce, peas than potatoes, turnips and sweet potatoes. Yes, you don’t have to stop eating vegetables, but ensure greens are high on proteins and fewer carbs.
Same goes for fruits – Like veggies, you have to be selective in which fruit you pick. No more mango, chiku, banana, instead have mousambi, berries.
Continue to munch nuts & seeds – Yes, almonds, walnuts, watermelon, flax and sunflower seeds are allowed. So if you have been taking them already, just to have them without any guilt.

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Top 10 healthy food options to lose weight and detox- what are they?

Are you the fan of keeping detox food in your kitchen? Here is good news for you! Detox foods not only help to reduce weight but also reveal a flawless and glowing complexion. If you are trying to lose weight and are sweating in the gym for over a year with almost zero results, then you are wrong somewhere. You are actually not eating vegetables that help to cut fat and detox at the same time.

Talk about naturopathic medicine; healthy detox foods are the staple. Thousands of people have lost weight by consuming the healthiest vegetables on the planet and got detoxed.

Lemons are a great way to detox 

With the mercury level already soaring higher, you can make a refreshing lemon drink and consume regularly. It is an ultimate detox water beverage that helps to lose weight by flushing out toxins from the system. Rich in antioxidants and Vitamin C, lemon can fabulously give a health boost.

Artichoke hearts: a fabulous snacking option

You can roast artichoke and consume it as snacks. The vegetable artichoke is rich in antioxidants and is also delectable. It neutralizes the impact of harmful toxins, and so artichoke is considered as the best liver-detox food available on the planet.

Beets are rich in antioxidants

There is plenty of antioxidant in beets which improves metabolism while reduces inflammation. If your blood pressure is high, consume the juice of the beet to regulate it. The juice will also refresh your senses.

The tasty and healthy green tea

We all know the benefits of green tea by now. Green tea is the healthiest way to get rid of harmful toxins and boost your workout results. Green tea caffeine acts as a wonderful diuretic to flush out toxins. Green tea keeps you hydrated also.

Broccoli: the powerful liver-detox food

The tree-shaped vegetable called broccoli is a powerful detox food rich in selenium and Vitamin C. You may eat it raw or boil it. Fiber-rich broccoli is the best way to eliminate toxins from the gut.

Turmeric to improve live functioning

You may eat ripe turmeric for it is a fabulous way to improve liver functioning. It also helps to provide weight loss.

Other healthy veggies to detox and to lose weight

• Almonds are an excellent way to feel fuller for the day. Heart-friendly almonds detoxify the liver
• Avocados can remove toxins, bad fats, and cholesterol from the blood. Your liver won’t have to work harder to remove toxins.
• Grapefruit is rich in Vitamin C and can remove toxic free radicals from the body system.
• Kale is rich in fiber and is used profusely for salad preparation. It makes the best detox smoothie.

So, these are the top 10 healthiest veggies to lose weight and detox.

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Good Eating Habits

How often do we keep hearing that we need to get our act right when it comes to our food habits? Or how many times have we made a New Year resolution to give up all junk food? Yes like any other life choice, eating right also takes discipline and gradual planning and lots of effort to say no to processed and greasy food. There are dozens of established research which tells us that healthy eating not only keeps one healthy but also keeps mental stress and anxiety at bay.

Practicing good eating habits along with certain physical activities should become part of the lifestyle. Our eating habits define both mental and physical health status. Here is a list of must-haves food habits, which you can kick start right away.

• Never say no to breakfast

Breakfast is considered the first important meal of the day and eating a heavy breakfast is mandatory. Since this is the first meal of the day it is important to include all the necessary minerals, proteins, fats and carbs which can help you to stay active throughout the day.

• Get your meal portions right

Depending on just three meals a day and filling the plate to maximum can make you unhealthy as there would be a lot of gaps between the meals. Hence, eating every 2-3 hours once can actually increase the metabolism rate of the body as well. So it is important to grab a bowl of fruits before you walk into your evening meeting.

• Keep yourself hydrated

To stay active and energized, water intake is crucial. There is a lot of debate about how much water should an average person consume daily. Water ensures to flushes out all the harmful toxins from the body by increasing the metabolism rate. Ensure you fill your water bottles frequently to ensure you have gulped somewhere between 3.7 to 2.7 liters of water/ day.

• Add color to your plate

Colorful veggies on the plate can not only be appealing to eyes but they also add the essential dose of vitamins, minerals, and fibers, which helps the body to function properly. So the color, the better.

• Binge on egg whites

Egg whites are known sources of protein, so make it a habit to have them at least twice or thrice a week.

• Consume a lot of cereals

Cereals are great sources of energy and a lot of people who are health conscious add cereals for breakfast. As cereals are filled with proteins, vitamins and essential minerals it would not only keep you full but it also gives the required amount of energy until the next meal.

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Five reasons why you should add greens to your plate

There’s a good reason why mothers all over the world run after their kids to eat green vegetables. From early childhood, mothers pester their kids to add broccoli, peas, French beans and a whole lot of green, leafy vegetables to their plates. Most of us have resented it and reached for a cheeseburger instead. But she was right and after all Mother’s know it all. But just why are green vegetables so important for our health and well-being? Let’s find out.

Nix heart disease and cancer

Doctors have said that including dark green vegetables in your diet can help you reduce the risk of chronic diseases such as heart disease and some forms of cancer. This is because of the presence of loads of antioxidants in many green vegetables.

Keeps you hydrated

Green, leafy vegetables are a good source of water and can keep you from getting dehydrated on hot summer days. So, include them in your diet along with making sure you drink lots of fluid this summer.

Get yourself some iron

If you’ve been experiencing hair loss lately, here’s another reason to reach for the greens. Many vegetables, such as spinach, are rich sources of iron, the lack of which can lead to hair loss. Other symptoms of iron deficiency include fatigue, brittle nails, weakness, and dizziness. Popeye, with his cans of spinach, probably didn’t suffer from any of these ailments.

Keep your weight in check

Eating more green vegetables can make you feel full because they have fiber. A good reason to include them in your diet then, if you’re looking to shed those extra kilos because vegetables are low in calories. Eat more vegetables instead of starchy foods and say goodbye to those love handles.

Look and feel youthful

Green vegetables are an excellent source of Vitamin K. This means consuming them would keep your teeth and bones strong. Vitamin K produces osteocalcin which is important for maintaining one’s bone health. The nutrient is important, especially for women after they step into their 30s, to keep osteoporosis at bay. The presence of Vitamins E and C in vegetables can keep your skin looking glowing and firm. Add greens to your plate and delay skin aging. Need one to have a better reason to make friends with green vegetables?

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Healthy eating habits every parent should follow for their kids

Getting your child to eat right and eat well is one of the most challenging jobs for a parent. Here are some ideas to guide you through this grueling marathon.

• Shop together, cook together

Shopping for food and preparing meals with your child will give you hints about her food preferences. It’s also an opportunity to teach your child about nutrition. What’s more, children may be more willing to eat or try foods that they help prepare.

• Don’t use food for punishment or reward

This is a key lesson. For example, sending your children to bed without any dinner may make them worry that they might go hungry. As a result, they may try to eat whenever they get a chance. Similarly, when foods, such as sweets, are used as a reward, your child may think that these foods are more valuable than other foods.

• Eat together

Knowing they’re going to eat a meal (whether it’s breakfast, lunch or dinner) with you can be very comforting to a child. Try to make mealtimes pleasant. If mealtimes are unpleasant, children may try to eat faster. They then may learn to associate eating with stress.

• Children mimic their parents

Try to eat healthy yourself. Being a good role model for your child is important. Don’t tell your children to eat all their vegetables if you yourself are eating chips at lunchtime and cola at dinnertime. If you are willing to find new ways to get creative with healthy choices, your child will be more likely to follow.

• Clean your plate’ is a bad idea

Forcing your child to eat will interfere with her learning to listen to her body for full and hungry signals. It’s quite normal for a child to polish off everything on his plate one day and then eat two peas and say he’s done the next. Make sure you don’t make him feel bad for not cleaning his plate. Offer smaller portions (you can always serve a second helping later).

• Don’t Ban Junk Food

This doesn’t mean allowing your child to eat eight candies and four cookies a day. Limiting processed food that’s high in sugar and calories is a good idea. But if you ban junk food, your child might look for it elsewhere. A better way is to let your child have some junk treats occasionally. If they still want more, try to steer them toward snacks such as nuts with raisins.

For some great articles on health, lifestyle, beauty, and many more interesting topics visit https://www.healthclaw.com