Posted By: Anju Kaushik on November 15 2022 at 10:49 AM
There are a multitude of diets and methods to help with stabilizing blood sugar levels - one of the key factors to weight loss and well being. Whether that is Intermittent Fasting or Keto or Weight Watchers, whether it is with or without supplements the ultimate aim of diets is to regulate insulin spikes or create caloric deficit to minimize fat accumulation and optimize weight. With a plethora of diets and their Dos and donts, it can be tricky to navigate through all the information to arrive at a plan that best suits you. However, what I have often observed is that keeping things really simple and understanding the science behind real foods and their combinations can be key when it comes to optimizing health and subsequent weight management. Here are some food combinations to help optimize nutrition instead of trying obsessively lopsided diets that lead to hair thinning, brittle nails, hormonal imbalance or cholesterol accumulation in the long run. Fruit and Nuts Try combining an apple with peanut butter, an orange with some almonds or watermelon with pumpkin seeds to minimize insulin spike and to feel fuller for longer. Also, choose one fruit at a time instead of a medley of mixed fruits. Legumes and Grains If carbs have been the villain all along, it is time to relook at the benefits and bring them back on the plate. Combinations like dal and rice, Mexican wraps with beans, idli sambhar or hummus and pita allow for the protein profile from the legumes to become more complete. When it comes to plant based diets this combination is key! Non-starchy veggies and Good Fats A salad with all the greens and the freshest of ingredients is incomplete without a generous drizzle of extra virgin olive oil or an avocado or nuts. Think bell peppers with feta or broccoli pan-tossed in pesto. This also increases satiety from the meal. Greens and Lemon A vinaigrette of apple cider vinegar or simply a squeeze of lemon to a spinach or kale or cucumber salad will increase the bio availability of iron from the greens. If making a beetroot juice remember to add some oranges and black pepper to it for the same reason. Protein : Carb : Fiber = 1 : 1 : 2 A meal is considered in balance when its macronutrients are balanced. The easiest visual way to ensure the meals are balanced is by using the ratio to divide the foods on a plate. Such a combination will ensure a slow rise of insulin and will keep one satiated for longer. If simplicity is the key to brilliance then herein lies the mantra. Eat intuitively, don’t count calories and eat real food!
Posted By: Anju Kaushik on November 12 2022 at 12:01 PM
I have more recently been asked by a number of clients if I could also coach their kids on healthy eating. Obesity in young kids and teenagers is on the rise and with the wide variety of food (read junk) options available these days, most mothers are at their wits’ end when the teen kid wants to scarf down all the chocolates, candies and icecream all at once. We all know how habits of eating excessive sugar can create health hazards in adulthood. Here’s a quick guide on how to navigate through all those tv adverts and peer pressure yet keep the child happy and healthy. Make the time to cook interesting home-made meals. Make room for kitchen experiments and smart ways to combine restaurant style flavors with home-cooked goodness. Let this be an activity where the kids join in too! Add good fats to help satiety. When adding ghee to dals and chapatis and adding nuts to laddoos, make sure to use good quality fats. These help keep the child feeling full and minimize cravings. Another way to minimize cravings is to include sufficient protein in the diet. Dal when had with rice / quinoa / chapati makes it a complete protein. Look for smart ways to add more protein daily. For instance, silken tofu mashed into the roti dough makes for deliciously soft rotis or paranthas. Ensure children stay hydrated - not with zero sugar energy drinks or milkshakes but with water. Add fun water flavours like a slice of lemon, orange or fruit. Get the kids to make flavoured ice cubes for a week and add those to their water bottles. Let drinking water be fun! Have rules around late night snacking and how many sweets they choose daily. Don’t link eating with rewards though - it sets their mind in a negative relationship with food. Let eating not be the only source of joy! In these times with added pressures of academics and other activities, let them make the time for some activities they truly enjoy doing other than indulging them in their favourite pizza. Be a role model! Eat well, workout regularly and talk body positive always. The kids are watching even when we think they aren’t! While we all want that perfect child who eats his/her broccoli and says no to the doughnut, it is more important to let them grow into healthy adults who don’t link body image to foods that they eat. Teach them to improve health not body fat percentage, teach them to focus on energy not weighing scale figures and teach them to choose joy over diets! Let each child today be the adult tomorrow who has broken free from the cycles of weight loss and gain and of apple or pear shaped bodies! It all starts with our children. Let’s do it right!
Posted By: Anju Kaushik on October 08 2022 at 12:11 PM
Taash parties and all that booze! It's all fun till it leaves you in a tizzy not only through the night but also the next morning. Here are some tips to deal with it. 1. Drink up a lot of water but also a lot of electrolytes. Staying hydrated during and after the consumption of alcohol is paramount. Coconut water is a great source of electrolytes. Tender Coconut Water Energy Drink - Pack of 27 - 200 ml each 2. Have a meal of healthy carbs and protein with a heavier focus on protein before an evening of drinks. Protein smoothies with fruit are a great option. Getting a good healthy breakfast in the morning will also play a key role in recovery. Mini Protein Bars - The Peanut Party (2 Double Cocoa Mini Bars, 3 Peanut Cocoa Mini Bars, 3 Peanut Butter Mini Bars) - Pack of 8-8 x 27g 3. Make sure to supplement regularly during the party season with Zinc and B Complex. A bowl of overnight oats with yogurt and pumpkin seeds sprinkled on top is a great food choice. 4. Get your antioxidants in by consuming berries & pomegranate. 5. Also, consuming alkaline foods like wheatgrass juice, citrus fruits and roots like ginger can help with a quick rebound from a hangover.