Chopsticks, Partitioned Plates, Small Bowls: Tricks To Prevent Overeating

Obesity is a growing concern. While it was once associated with affluence, it’s now recognised as a health issue affecting millions in India alone. Shedding excess weight can feel like a daunting task, with many resorting to strenuous exercise and restrictive diets. However, achieving a healthy weight isn’t about deprivation but rather adopting mindful eating habits.

Dietician Mamta Singh explains that mindful eating involves consuming food thoughtfully and strategically. It’s about breaking free from emotional eating and focusing on nourishment. Contrary to popular belief, mindful eating doesn’t involve going hungry. Instead, it encourages individuals to savour each bite and make conscious food choices. Consider including these tips and tricks for better weight management.

In Asian countries like Japan, China, and South Korea, chopsticks are the preferred eating utensils. This cultural practice offers a surprisingly effective approach to weight management. While manoeuvring chopsticks can initially seem tricky, consuming food like rice, salad, or noodles with them naturally slows down the eating process. Smaller bites and a reduced pace help prevent overeating.

Portion Control With Partitioned Plates

Partitioned plates, commonly used in community kitchens, are readily available and present a practical solution for weight loss. These plates encourage smaller portions of various food items, allowing individuals to visually monitor their intake. This approach ensures adequate food consumption while preventing overindulgence and unnecessary calorie intake.

Serve In Small Bowls

Hospitals often serve patient meals in small bowls, and restaurants use them for individual portions of dishes. Incorporating these smaller bowls into your daily routine can significantly impact portion control and weight management. When compared to larger plates or bowls, smaller ones naturally guide us towards consuming appropriate portions, preventing overconsumption.

Make Food Appealing

We naturally gravitate towards visually appealing things. When hunger strikes, instead of reaching for unhealthy fast food, consider preparing vegetables like bottle gourd, zucchini, or cucumber.

To enhance their appeal, experiment with spices and presentation. By making healthier options visually enticing and flavourful, we nourish both body and mind. Enhancing the appeal of the food we consume is a significant factor as satisfaction with our meals contributes to overall well-being and reduces stress levels.

How healthy are you: Test your body in 5 minutes

Staying healthy is not just about feeling good; it's also about identifying early signs of deficiencies before they turn into bigger health problems. You don’t always need a doctor’s visit to assess your health—your body gives plenty of signals. In just five minutes, a person can test themselves and learn if their body lacks essential nutrients. Let’s get started!

Do your joints make a crackling sound?

Try bending your knees or rotating your wrists. Do you hear a cracking or popping sound? While occasional cracking is normal, frequent or loud sounds could indicate calcium deficiency. Calcium is essential for strong bones and joints, and a lack of it can lead to osteoporosis over time. Include dairy products, green leafy vegetables, and sesame seeds in your diet to strengthen your bones.

Bleeding Gums Causes

Check your mouth for ulcers or bleeding gums

Look in the mirror and inspect your mouth. Are there frequent ulcers, or do your gums bleed when brushing? This could be a sign of Vitamin C deficiency. Vitamin C helps in collagen formation, which is crucial for healthy gums and healing wounds quickly. Eat more citrus fruits, bell peppers, and amla to boost your vitamin C levels.

Are your nails brittle and your hair falling prematurely?

If your nails are chipping easily or your hair is dry and falling out too soon, you might be lacking biotin (Vitamin B7). Biotin plays a major role in strengthening hair and nails. Adding eggs, nuts, seeds, and sweet potatoes to your diet can help prevent these issues.

Weak muscles

Do you have white nails, fatigue, or weak muscles?

Turn your nails toward the light. Do they appear pale or have white spots? Are you feeling constantly tired or experiencing weak muscles? This could indicate a zinc deficiency. Zinc is vital for immune function and muscle recovery. Increase your intake of pumpkin seeds, legumes, and whole grains.

Are your heels cracked or lips ulcerated?

Cracked heels and ulcers at the corners of your lips could be warning signs of Vitamin B2 (Riboflavin) deficiency. Riboflavin is necessary for skin repair and energy production. Add dairy, lean meats, and green leafy vegetables to your diet.

How high cholesterol affects the nails

Are your nails turning brownish?

 If your nails have a brownish tint, this might be due to a Vitamin B12 deficiency. This vitamin is essential for red blood cell formation and nerve function. Include more dairy, fish, and eggs in your meals to maintain adequate B12 levels.

Do you have body pain and anxiety for no reason?

Frequent body aches, unexplained anxiety, or mood swings may indicate a Vitamin B deficiency. B vitamins help manage stress and energy levels. Whole grains, bananas, and lean meats can help replenish your Vitamin B levels.

Pale skin

Is your skin pale and lips losing colour?

If you notice pale skin, white nails, or your lips losing their natural pinkish colour, you might have iron deficiency. Iron is essential for red blood cell production. Boost your intake of spinach, lentils, and red meat to prevent anaemia.

Are your eyebrows thinning or do you have puffy eyes?

Thinning eyebrows and puffiness around the eyes could indicate an iodine deficiency. Iodine is crucial for thyroid function. Generally, iodised salt can help maintain proper iodine levels.

Do you experience frequent body cramps?

If you get cramps often, especially in your legs, you might have a Vitamin E deficiency. This vitamin helps in muscle function and blood circulation. Nuts, seeds, and leafy greens are great sources of Vitamin E.

Planning To Lose Weight? Here Is A 7-Day Anti-Inflammatory Diet Plan By Nutritionist Aanchal Chugh

A weight loss journey can often feel like riding a rollercoaster, with its share of ups and downs and unexpected cravings that can throw you off track. And when it comes to weight loss, there are over a thousand tips and tricks doing the rounds on the internet. From home remedies and diets to workout routines, different individuals have different ideas of weight loss regimes to share. Now, Instagram user and nutritionist Aanchal Chugh, who claimed to have lost up to 25 kg, recently shared a special diet plan on her page that helped her shed kilos during her weight loss journey.

In a recent post, the nutritionist talked about consuming an anti-inflammatory diet to ease the process and promote overall well-being. The user posted a week-long diet plan, including anti-inflammatory early morning drinks, breakfast, lunch, snacks, dinner, and other options. Check below the anti-inflammatory diet plan to know how you can manage things through this diet.

7-Day Anti-Inflammatory Diet for Weight Loss

Day 1

• Early morning: 5 soaked almonds and jeera + ajwain water
• Breakfast: 1 besan cheela with 20 gm of mint chutney
• Mid-morning: 1 fruit and 1 tablespoon of seeds on top
• Lunch: Quinoa chickpea bowl with vegetables
• Snacks: 1 cup of peppermint tea and 30 gm makhana
• Dinner: 150 gm cooked dal khichri
• Before bed: Fennel and ginger water

Day 2

• Early morning: Ginger, turmeric, and black pepper detox shot
• Breakfast: Warm oatmeal with oats, nut milk, and one fruit
• Mid-morning: Snack and 1 glass of beetroot kanji
• Lunch: 2 idli, a bowl of sambar, and 20 gm of coconut chutney
• Snacks: Sprout bhel
• Dinner: 1 beetroot tofu paratha
• Before bed: 1 cup of chamomile tea

Day 3

• Early morning: Lukewarm lemon water, five soaked almonds, and two walnuts
• Breakfast: Moong dal cheela with 20 gm mint chutney
• Mid-morning: 100 gm papaya and 1 tablespoon of pumpkin seeds
• Lunch: 30 gm rajma rice (100 gm) + 1 seasonal vegetable
• Snacks: 1 seed and date ladoo
• Dinner: Millet khichri
• Before bed: Tulsi, jeera, and ajwain water

Day 4

• Early morning: Lukewarm cinnamon water
• Breakfast: 5 soaked almonds and jowar vegetable uttapam
• Mid-morning: 1 glass of vegetable juice
• Lunch: Dal palak, 1 bajra roti, and 100 gm cucumber raita
• Snacks: 1 seed and date ladoo
• Dinner: Sauted vegetables and 100 gm tofu
• Before bed: 1 cup of chamomile tea

Day 5

• Early morning: 5 soaked almonds and turmeric, ginger, and black pepper detox shot
• Breakfast: 1 chickpea-milled bread sandwich
• Mid-morning: 100 gm papaya + 1 tablespoon mixed seeds
• Lunch: Lentil curry, 1 jowar roti, pumpkin curry, and 100 gm curd
• Snacks: 30 gm humus and vegetable sticks
• Dinner: Tomato basil soup and 70 gm low-fat cheena paneer bhurji
• Before bed: Warm fennel seed water

• Day 6

  • Early morning: Jeera water and 5 soaked almonds
  • Breakfast: 2 millet idli, a bowl of sambar, and 20 gm chutney
  • Mid-morning: 1 glass of beetroot kanji
  • Lunch: Paneer bhurji, 1 millet roti, and yoghurt
  • Snacks: 2 oranges
  • Dinner: 1 roti, lentil curry, and 100 gm cucumber raita with tadka
  • Before bed: Jeera and ajwain water

  Day 7

  • Early morning: Cinnamon and black raisin water, 5 soaked almonds, and 2 walnuts
  • Breakfast: Vegetable upma and 10 gm peanuts
  • Mid-morning: 1 glass of coconut and chia seed water
  • Lunch: Kala channa curry, 100 gm steamed rice, and 1 green vegetable
  • Snacks: 20 gm makhana and a cup of green tea
  • Dinner: Vegetable dal and millet khichri -200 gm
  • Before bed: Tulsi and ginger water

  At the end, the nutritionist also shared 3 anti-inflammatory drinks that one can drink in their daily routine. They are green tea with lemon, ginger, fennel, and jeera seed water, and star anise and cinnamon tea.

  Anti-Inflammatory Diet: Key Components

  The key components to include in your diet are fresh fruits and vegetables, including blueberries, blackberries, strawberries, cherries, kale, spinach, and broccoli. You should also add whole grain foods, healthy fats, herbs and spices, plant-based protein, and fermented foods. Moreover, the nutritionist suggested consuming green tea instead of the regular milk tea.

10 Ayurvedic Teas to Calm Your Mind and Rejuvenate Your Spirit

 

Ayurvedic Teas to Calm Your Mind: Ayurvedic Teas to Calm Your Mind: Are you someone who loves to start the day with a cup of freshly brewed tea? What if we tell you that adding just a few more tweaks to this habit can enhance your overall health and mental well-being? Yes, you read that right! This one cup of tea enhanced with some Ayurvedic herbs can keep you mentally healthy and strong.

 

As per Ayurvedic principles, imbalances in our doshas Vata, Pitta, and Kapha can lead to stress, anxiety, and a lack of vitality. Herbal teas, a concoction of natural ingredients when consumed first thing in the morning work as the best tool that can naturally help restore balance and foster your mental well-being.

 

10 Ayurvedic Teas To Soothe Your Mind and Soul

Here are the top 10 Ayurvedic teas that can help calm your mind and rejuvenate your spirit naturally:

 

Chamomile Tea

Chamomile tea is renowned for its calming properties. It contains apigenin, an antioxidant that binds to receptors in the brain, promoting sleepiness and reducing insomnia. Sipping chamomile tea before bed can help soothe your mind and prepare you for a restful night's sleep.

 

Ashwagandha Tea

Ashwagandha, often referred to as Indian ginseng, is an adaptogen that helps combat stress. Drinking ashwagandha tea can promote relaxation and improve overall mental health. Its calming effects can also enhance focus and concentration, making it a great choice for those facing a busy day ahead.

Lavender Tea

Lavender tea is not only fragrant but also incredibly soothing. The aroma of lavender has been shown to lower heart rate and blood pressure, promoting a sense of calm. Incorporating lavender tea into your evening routine can help ease anxiety and stress, preparing you for a peaceful night.

 

Lemon Balm Tea

Lemon balm, a member of the mint family, has been used for centuries to relieve stress and anxiety. Its mild sedative properties make it an excellent choice for promoting relaxation. Drinking lemon balm tea can also improve mood and cognitive function, making it perfect for those feeling overwhelmed.

 

Peppermint Tea

Peppermint tea is not only refreshing but also beneficial for mental clarity. Its invigorating aroma can help enhance focus and concentration while also providing a calming effect on the mind. This duality makes peppermint tea a wonderful choice for both relaxation and productivity.

 

Ginger Tea

Ginger tea is well-known for its digestive benefits, but it also has calming properties. The warmth of ginger can soothe the stomach and promote relaxation. Drinking ginger tea can be particularly comforting during stressful times, helping to ease tension in both the body and mind.

 

Tulsi Tea

Also known as holy basil, tulsi tea is revered in Ayurveda for its ability to balance the mind and body. It is an adaptogen that helps the body cope with stress. Regular consumption of tulsi tea can lead to improved mood, reduced anxiety, and enhanced overall well-being.

 

Rooibos Tea

Rooibos tea is naturally caffeine-free and rich in antioxidants. Its sweet, nutty flavor makes it a delightful evening drink. Rooibos tea has calming effects, making it an excellent choice for unwinding after a long day.

 

Hibiscus Tea

Hibiscus tea is not only vibrant in color but also offers a range of health benefits. It can help lower blood pressure and promote relaxation. Drinking hibiscus tea can be a refreshing way to soothe the mind and body, especially during hot weather.

 

Valerian Root Tea

Valerian root is often used as a natural remedy for insomnia and anxiety. Drinking valerian root tea can help promote relaxation and improve sleep quality. It is especially beneficial for those who struggle with racing thoughts at night.

 

So, what are you waiting for? Add these herbal teas to your diet and see the magic it does to your mental health and overall well-being.

Cinnamon: Natural Remedy For Heart Health In Women With PCOS

 

Millions of women throughout the world suffer from Polycystic Ovary Syndrome, PCOS, a common hormonal condition. In addition to interfering with menstruation and fertility, this illness increases the risk of cardiovascular diseases. Controlling these risks is essential since women with PCOS frequently have high insulin levels, obesity, and inflammation. However, natural remedies like cinnamon, a common culinary spice, have become a natural medicine with great promise to defend against these dangers.

 

Let’s explore the advantages of cinnamon for cardiovascular health in PCOS, and ways to incorporate it.

 

Benefits Of Cinnamon For Women With PCOS

·         Weight Loss- It has been demonstrated that taking supplements of cinnamon helps women with PCOS to lose a substantial amount of weight. Cinnamon is a great supplement to any weight-reduction diet because frequent taking it results in considerable weight loss.

 

·         Enhanced Resistance to Insulin- Insulin resistance and PCOS are closely related. High blood insulin levels brought on by insulin resistance can lead the ovaries to overproduce androgens or male hormones, aggravating PCOS symptoms such as irregular periods, acne, and hair loss.

 

·         Cardiovascular Benefits of Cholesterol- The risk of cardiovascular illnesses is increased for women with PCOS since they frequently have low HDL (good cholesterol) and high LDL (bad cholesterol) levels. Cinnamon helps in reducing total cholesterol.

 

 

·         Packed with anti-inflammatory and antioxidant compounds- Chronic inflammation and elevated oxidative stress, an imbalance between your body’s antioxidant defenses and free radicals have been connected to PCOS. Strong antioxidants like polyphenols, which are abundant in cinnamon, help neutralize free radicals and lessen oxidative stress.

 

·         Controlling Blood Sugar and Sugar Cravings- Because of its inherent sweetness, cinnamon can help balance blood sugar levels, lessen sugar cravings, and avoid insulin surges after meals. This promotes overall metabolic health in addition to helping with weight management.

 

How To Incorporate Cinnamon Into Your Diet?

 

·         Put it in your curries for a sweet twist, or add it to your pulao or boiling rice!

·         You just mix it into your hot tea or coffee. You can incorporate it into your detox beverages as well.

·         If baking is your thing, adding a little cinnamon powder to your cake mix or pie filling will do much more than just improve the flavour.

·         If you enjoy overnight oats, don’t be afraid to sprinkle some cinnamon powder on top to give your overnight oats the ultimate, healthful cinnamon roll experience!

Beyond its use as a spice, cinnamon is a natural powerhouse that has many health benefits, especially for women with PCOS. You can take proactive measures to manage PCOS and safeguard your heart by including cinnamon in your diet in addition to leading a healthy lifestyle and following medical advice. Your long-term health and well-being can be significantly improved by making small adjustments, such as including this fragrant spice in your meals.

ताकत का डबल डोज हैं ये हरी सब्जियां, बदलते मौसम में हर बीमारी से करती हैं बचाव, बॉडी हो जाती है फौलाद

 

दिल्ली: बदलते मौसम में अक्सर हम थका और बीमार हुआ महसूस करते हैं. साथ ही बदन में दर्द के  साथ बुखार और कमजोरी लगती है. इससे लोगों का स्वभाव भी चिड़चिड़ा हो जाता है. ऐसे में आज ही आपको अपने खान-पीन को दुरुस्त करने की जरूरत है. रोजाना सुबह नाश्ते से लेकर रात के खाने में न्यूट्रिएंट से भरपूर सब्जियों और फलों का सेवन करना बहुत जरूरी है.

इससे न केवल आपकी और आपके बच्चों की इम्युनिटी मजबूत होगी. बल्कि बदलते मौसम और खराब एयर क्वालिटी में भी आप स्वस्थ रह पाएंगे. आज चलिए जानते हैं कि कौन सी वह सब्जियां और फल हैं, जिन्हें खाकर लोग बदलते मौसम और प्रदुषित मौसम में स्वस्थ रह सकते हैं.

इन सब्जियों और फलों का करें सेवन

दिल्ली की डॉ स्वाति चौहान ने लोकल 18 से बताया कि हमें स्वस्थ रहने के लिए अपने आहार में, अपने डेली के नाश्ते में, खाने में कैल्शियम, आयरन, विटामिन-A, C, और बीटा केराटिन आदि भरपूर मात्रा में लेना चाहिए. सर्दियों का मौसम चल रहा है और इस वक्त सब्जियां काफी अच्छी मिलती है. ऐसे में हमें सर्दियों के मौसम में खासकर अपने खाने में टमाटर सभी कलर वाली शिमला मिर्च ब्रोकली, पलक , अमला, मेंथी, पुदीना, पत्ता गोभी, सरसों ,करेला यह सारी चीजों को शामिल करना चाहिए.

इन सब्जियों में भरपूर मात्रा में विटामिन-A, C और आयरन पाया जाता है. जो हमें अंदर से स्वस्थ रखने के लिए काम करता है. इसके अलावा फलों में हमें चुकंदर, नींबू ,केला अनार और कीवी यह सब शामिल करना चाहिए. सभी फल एंटीऑक्सीडेंट और पोषक तत्वों से भरपूर होते हैं.

कैसे करें इनका चुनाव

डॉ स्वाति कहती हैं कि कभी भी सब्जियां लेते हुए यह हमेशा याद रखें कि जो सब्जियों का रंग या फलों का रंग हल्का होता है. उनमें न्यूट्रिशन नहीं पाया जाता है.  उनमें न्यूट्रिशन की वैल्यू कम होती है. इसके अलावा जिन सब्जियों का रंग हल्का गहरा होता है. उसमें ज्यादा न्यूट्रीशन वैल्यू वाली होती है. ऐसे में कभी भी हल्के रंग की सब्जियां और फल ना खरीदें.