Healthy Snacking: Busting Myths Around Cost, Taste, and Convenience

Healthy snacking is often seen as an expensive, tasteless, and time-consuming endeavor, yet experts in nutrition and wellness are quick to dispel these misconceptions.

Kommal Vishant, a nutritionist, explains how accessible healthy snacking can be when approached strategically. “People often believe that healthy snacking means spending a lot of money, but this isn’t necessarily true," she says. In her experience, some of the most nutritious snacks are quite affordable if chosen carefully. Nuts and seeds, for instance, offer essential nutrients like healthy fats, protein, and vitamins—and buying them in bulk can significantly cut costs. She also highlights that seasonal produce is generally cheaper than processed snacks, making fresh fruits and vegetables an excellent and budget-friendly option.

“Most things masquerading as ‘health foods’ in supermarkets are more costly simply because of packaging or branding, not their nutritional value," adds Vishant. A simple apple with a handful of almonds, she notes, can be as nutritious and satisfying as any branded snack—at a fraction of the price.

Taste is another common sticking point, with many people assuming that healthy snacks are bland or unappetizing. Dr Manmohan Singh, MD of Medical Affairs, challenges this myth, noting that healthy snacks can be bursting with flavor. “There’s a widespread myth that healthy snacks are rather bland," he observes.

“But healthy snacks can come in an incredibly wide range of flavors and textures." Singh suggests simple combinations like hummus with vegetables or yogurt parfaits topped with fruits and nuts, which offer satisfying tastes and textures without added sugars or artificial preservatives. The flavors of herbs, spices, or a touch of natural sweetness from honey or cinnamon can transform simple snacks into delicious options. Dr Singh believes that the idea of healthy snacks as tasteless staples, such as plain rice cakes or raw vegetables, is outdated. With a bit of creativity, people can discover flavorful, nutritious snacks that are as enjoyable as they are wholesome.

For those concerned about the time investment, Pathik Patel, founder, Fit and Flex, emphasizes that healthy snacking doesn’t have to be complicated or time-consuming. “One of the biggest misconceptions about healthy snacking is that it’s hard to fit into a hectic lifestyle," says Patel. He explains that many nutrient-dense snacks, like pre-cut veggie sticks, protein smoothies, or snack bars, can be prepared in minutes and are easy to carry on the go. For Patel, healthy snacking is about making simple, intentional choices that align with long-term wellness goals. “Once people realize that good decisions are indeed possible and achievable, they’ll be much more likely to incorporate them into their everyday lives," he affirms.

Together, these experts reveal that healthy snacking can be affordable, flavorful, and convenient. With mindful choices, anyone can make nutritious snacking a realistic part of their daily routine.

How to Maximize Muscle Growth with Proper Nutrition?

Gaining muscle is not just about hitting the gym and lifting weights but it’s also about incorporating the right nutrition that helps one to achieve desired goals. Nutrition is vital to muscle repair, growth, and recovery, with the proper amount of protein at the right time. Muscles are stressed, and as a result, microtears occur in the muscle fibers. Kinetic energy is responsible for these microtears, which glue the fibrous tissues and repair them. Not all proteins are the same, and even with some proteins, the timing, quality, and dosage have to be considered when aiming at increasing muscle tissues. In addition to protein, they provide carbohydrates, lipids, and water, all of which are required for the muscle-building process to be successful.

Anupama Nair, Nutritionist, Denzour Nutrition, states, “The first step towards boosting the muscles is finding the right protein support. For individuals whose aim is to develop muscles, protein intake during the course of treatment is prescribed to enhance the repair and recovery processes of muscles after every workout. Our primary goal lies in creating protein formulas that can be quickly and easily digested to allow for the immediate repair of muscle tissues and also a slow release of protein to promote muscle building throughout the day. These enhancers are not simply a plus, since they also provide the necessary components that combine with serious training for tangible results. Also, the factor of time is very important; when you begin to incorporate quality protein into your diet regularly, your muscles begin to grow and strengthen over the years, thus aiding recovery and eventually muscle growth."

If a person makes an effort to train in conjunction with proper protein support, they will begin to see changes in the size and performance of their muscles in a confident manner, and this allows them to push their fitness level for prolonged periods without any fear of regression. This insight emphasizes how a structured approach to protein intake, alongside a consistent commitment to both training and nutrition, can help you unlock your full muscle-building potential.

Vijay Kumar, Fitness and wellness coach, Bengaluru, shares, “Build muscle not just by lifting weights but through the tight coordination of training and diet planning. Muscle growth begins with the appropriate nutrition that nourishes performance and recovery thereof. Proteins are basic building blocks of muscle tissues, and they should be taken sufficiently, about 1.6 to 2.2 grams per kilogram, to assist in muscle repair and growth. It is suggested that carbohydrates help refill glycogen stores and energy levels during heavy workouts, whereas healthy fats assist in hormone regulation, including some that affect testosterone levels, and thus contribute to muscle growth."

Proper timing of nutrition can also amplify results: eating protein along with other meals during the day, especially after a workout, promotes muscle protein synthesis. Hydration is equally important because muscle cells depend on water for their function and recovery. “Above all, don’t skimp on micronutrients because vitamins and minerals facilitate metabolic acts integral to muscle repair and growth. An optimized nutrition plan along with regular strength training creates the synergy required for a long-term increase in muscle mass. After all, nutrition represents the fuel allowing muscle growth, and at the same time, without it, even the toughest workouts will fail to bring results," adds Kumar.

Gaining muscles is not only a matter of spending a lot of time in the gym but also holistically incorporates nutrition. Muscles can only grow to the extent of the training level that a person adheres to, but the intake of what one eats goes a long way in muscle development.

Protein is the most vital nutrient needed in the construction and repair of muscle tissues; however, it is also important to note that one needs to incorporate enough carbohydrates, healthy oils, and fluids to prepare for and recover from exercises. Carbs help in providing the energy needed during vigorous sessions, whereas fats are important for the production of hormones and improving the general well-being of an individual.

Nutrition goes hand in hand with training, which creates an enabling environment for the repair and growth of muscles. A well-structured nutrition regime emphasizing protein timing and quality by supplements as well as an adequate workout program helps in optimizing muscle gains over time.

Ayurveda’s Holistic Path to Diabetes Management: Beyond Symptom Control

 In Ayurveda, diabetes, or Madhumeha, is not simply a condition marked by high blood sugar; it is a signal of deeper imbalances within the body. Ayurveda considers diabetes to be part of a broader category called Prameha, which can be of twenty types – 4 types can crop up because of Vata Dosha (air and space element), 6 occur because of Pitta Dosha (fire and water element) and 10 because of Kapha Dosha (water and earth element) imbalance. Individuals who take excess of Shita (cold), Madhur (sweet), Snigdha (oily), Medya (fatty), Dravya (solids) & Paana (Liquids) for a long time are at a greater risk of developing Prameha disorders. Among these, Madhumeha (Kapha-Vata dominant) shares similarities with modern-day Diabetes Mellitus. By taking a holistic approach, Ayurveda provides a pathway to effectively manage diabetes, focusing on restoring balance rather than merely controlling blood sugar levels.

The role of lifestyle and diet in diabetes

A sedentary lifestyle, known in Ayurveda as Asyasukham (pleasure derived from inactivity), and Swapna Sukham (excessive sleep) are major contributors to Madhumeha. When coupled with a diet rich in Madhura Rasa and Gudavikara, i.e. excessive intake of sweet substances or sugar-based products, these habits disrupt the body’s Agni, or digestive fire. Agni’s role is crucial—it metabolizes nutrients, clears toxins, and maintains the body’s balance. If Agni weakens, undigested food accumulates, creating Ama (toxins) that slow glucose metabolism and strain the Agnashya (pancreas), impeding insulin production and increasing blood sugar levels.

Certain foods, especially Kapha-promoting items like dairy products and high-glycaemic grains, are also problematic. Overconsumption of heavy or unseasoned foods can clog Srotas (micro-channels), reducing the body’s ability to process sugar efficiently. To mitigate these effects, Ayurveda recommends avoiding Abhishyandi items such as excessive curd, deep-fried foods, and meats from marshy animals, which increase Kapha, block Srotas, and raise the likelihood of developing diabetes.

Ayurveda’s insights on diabetes progression

In Ayurveda, two concepts, Avarana (encapsulation) and Dhatukshaya (tissue depletion), are central to understanding how Madhumeha (diabetes) progresses. Avarana occurs when Kapha Dosha blocks essential bodily channels leading to obstruction of free flow of Vata in the body (air+space element), while Dhatukshaya—associated with Vata Dosha Prakopa—leads to the breakdown of tissues. This explains why we observe weight gain in Type 2 diabetes (linked to Kapha Dosha accumulation) and muscle loss in Type 1 diabetes (Vata Dosha aggravation causing debility and dryness). Ayurveda thus encourages lifestyle practices and dietary choices that promote circulation, maintain Agni, and prevent Kapha build-up to control Madhumeha.

Ayurvedic recommendations for managing diabetes

Ayurvedic management of Madhumeha goes beyond glucose control by incorporating a disciplined lifestyle, mindful eating, and herbal support. Ayurveda recommends a diet rich in grains like barley and millet, along with legumes such as lentils, which support Agni, the digestive fire crucial for metabolism. In general, bitter-tasting foods such as karela and neem are generally considered beneficial for reducing Kapha dosha and purifying the blood. Physical activity, including yoga and daily walks, promotes circulation and natural cleansing. Herbs like turmeric, methi (fenugreek), and fruits like jamun and amla aid blood sugar balance and inflammation. Meditation practices such as transcendental meditation helps manage stress and hormones, which are vital in keeping a balance of Kapha and Vata doshas. Avoiding Kapha-aggravating foods like excessive dairy and fried items further supports digestion and blood sugar stability.

Ayurveda views diabetes as a complex condition that requires a holistic, lifestyle-based approach rather than quick fixes. Through a balanced diet, regular physical activity, stress management, and specific herbs, one can address diabetes sustainably. This holistic approach not only manages symptoms but also seeks to create lasting well-being by addressing underlying imbalances within the body. With Ayurveda’s principles, individuals can find a path to health that supports balance and resilience, making diabetes management a journey of both physical and mental transformation.

With inputs by : Dr. Rini Vohra Shrivastava PhD., Scientific Advisor – Maharishi Ayurveda

Seasonal Vitamin D Deficiency In Kids: Causes, Symptoms And Sources

 

As the days grow shorter and the sun hides behind clouds, a silent threat looms over our children: Vitamin D deficiency. This essential vitamin, often referred to as the ‘sunshine vitamin,’ plays a crucial role in bone health, immune function, and overall well-being. Vitamin D is also important as it regulates mental health.

In children, the lack of vitamin D deficiency leads to premature ageing and a weak immune system. McGill University’s research study, published in Science Advances, shows that this seasonal deficiency of Vitamin D can have substantial and long-lasting consequences, especially for children. The study builds upon the findings of a 2001 study from Finland, which discovered that kids who received vitamin D supplementation early in life had up to a five-fold reduced risk of developing Type 1 diabetes in the future.

Let’s explore the causes, symptoms, and sources of vitamin D for this common wintertime concern:

Vitamin D Deficiency: Causes

There are two main causes of vitamin D deficiency in kids. Firstly, when the child is not getting enough vitamin D in their diet and/or through sunlight. There may be chances that his/her body isn’t properly absorbing or using vitamin D. This may be due to certain medical conditions, the amount of melanin (pigment) in your skin, impaired intestinal absorption, impaired activation in the liver and kidneys, and certain medications.

Surprisingly, even after having plenty of sunshine throughout the year in most parts of India, 70-80 percent of Indians still have low muscle strength due to a deficiency of Vitamin D, as per Max Healthcare.

Vitamin D Deficiency: Symptoms

Those children who have a mild vitamin deficiency may experience symptoms like weak, sore, and/or painful muscles. A severe deficiency can be identified through certain symptoms, such as incorrect growth patterns due to bowed or bent bones, muscle weakness, bone pain, and deformities in joints. However, this is in very rare cases. On the other hand, the lack of vitamin D in adults isn’t as obvious. The signs and symptoms might include fatigue, bone pain, muscle weakness, muscle aches or cramps, and mood changes, such as gloominess.

Vitamin D Deficiency: Sources of Vitamin D

The easiest way to synthesise vitamin D in your child’s body is by exposing them to direct sunlight during the winter months. However, some kids spend much of their time indoors, so parents can rely on dietary sources for vitamin D. Try to include foods that are high in vitamin D in your child’s diet. This includes salmon (100-250 IU), sardines (300 IU), tuna (236 IU), mushrooms (100 IU), and hard-boiled eggs (20 IU).

For more kid-friendly options, opt for foods that are fortified with vitamin D. A few foods fortified with vitamin D often include milk (100 IU per cup), yoghurt (100 IU per cup), cheese (100 IU per 3 oz.), breakfast cereal (40-100 IU per serving), etc.

While you can consider eating more foods containing vitamin D and getting more sunlight, healthcare providers often recommend parents provide vitamin D supplements to their children. As per the American Academy of Paediatrics, babies and those under one year must consume 400 IU of vitamin D per day, while 600 IU is essential for toddlers, older children, and adolescent

s.

Managing Diabetes And Heart Risks: A Guide to Safe Festive Feasting

Festival time has begun. With the joyous celebration, the season can present challenges for managing blood sugar levels and maintaining heart health. Over-eating, unhealthy lifestyles, and irregular sleep patterns can exacerbate these risks.

The Public Health Foundation of India, in a report, found that 25% of people with diabetes in India have high risks of cardiovascular diseases. The Global Burden of Disease Study 2024 reports that heart disease is one of India’s leading causes of mortality.

What’s the connection between heart disease and diabetes? How do you manage both during festive feasting? This informative article will provide practical tips for managing diabetes and heart risks during the festival season, ensuring you enjoy the celebration without compromising your health.

Diabetes and cardiovascular diseases (CVDs) have a close connection with increased risk of CVDs in people with higher blood sugar levels. A study by the Indian Council of Medical Research (ICMR) in 2024 found that 101 million people in India have diabetes, making India the diabetic capital of the world and aiding in mortality at a younger age.

Centers for Disease Control and Prevention (CDC) found that high blood pressure, high cholesterol, and high blood sugar levels significantly contribute to the increased risks of heart disease. People with diabetes may experience inflammation, cholesterol increases clogging, and high blood pressure restricts adequate oxygen flow, leading to heart diseases.

Dr. Geetanjali Gupta, Director of Technical Operations and Quality Assurance, Redcliffe Labs, says Cardiovascular Health is a rising concern in India, and the risks are higher post festivities due to overexertion, diet with higher oil and sugar content, lack of sleep, and exercise. It is highly recommended that people start taking proactive measures to protect their health with preventive health checks to monitor their vitals and consume a balanced diet.

For healthier and happier celebrations, some common switchovers in the eating habits are further discussed in the article:

Mindful Portion Control:

Festive time often leads to overeating. However, portion control is the key to managing diabetes and heart risks. Opt for smaller portions with a balance of vegetables, whole grains, and lean proteins.

Opt For Healthier Alternatives

The National Diabetes and Diabetic Retinopathy Survey 2024 conducted by the Ministry of Health and Family Welfare revealed that approximately 11.5% of India’s adult population is pre-diabetic.Sweets are common during festival time, which can increase your sugar levels and risk of cardiovascular diseases. Instead of sweets on the market, cooking healthier alternatives at home is better.

Watch Out For Your Hydration Levels

Staying hydrated is important, especially when heavy meals surround you. Drink water before and after meals to aid in digestion. Ensuring to avoid or limit alcohol intake to maintain and manage blood sugar levels and prevent the risk of CVDs. A study conducted from 2008 to 2020 found that 14% of self-reported diabetes cases in rural India consumed alcohol. So, making the right decisions for your better health is essential.

Limit Carbohydrate Intake

Festivals often feature carb-heavy foods like rice, sweets, fritters, and breads. These complex carbohydrates have a direct impact on sugar levels, which makes it essential to monitor your intake. So, regardless of the occasion, balancing your meals with the right proportion of carbohydrates, proteins, vegetables, and fruits is necessary to stabilize your blood sugar levels.

Take Care of Your Mental Well-Being

Chronic stress may lead to unhealthy habits such as overeating, lack of sleep, no physical activity, anxiety, and depression.

In a 2020 study by The Lancet, people who manage stress were 24% less likely to experience cardiovascular diseases than those with chronic anxiety. As per the expert professionals, practicing yoga, mindfulness, or meditation can relax your mind. Sleep properly and set realistic goals while prioritizing self-care to avoid feeling overwhelmed.

Regular Health Check-ups

The Indian Journal of Endocrinology and Metabolism in 2017 highlighted that people with diabetes who underwent regular health checkups were 35% more likely to have controlled blood sugar levels and 25% less likely to develop cardiovascular diseases than those who didn’t attend any health screening.

A pre-festival health checkup or, if not taken due to a busy schedule, a post-festival check ensures your health is on track by understanding your blood sugar levels, cholesterol, blood pressure, and other vitals as per your personalized health conditions.

It is recommended to seek tests like the HBA1C test, glucose fasting test, or a full-body check to keep your health intact. You can enjoy the festive season carefree with your entire family by keeping your health in check. Moreover, a preventive check is a savior for your time, health, and pocket. Treating the diseases post symptoms is emotionally, physically, mentally, and financially draining.

Boost Your Vitamin B6: 10 Fruits That Can Make A Difference

Vitamin B6, or pyridoxine, plays a vital role in maintaining overall health. It supports brain function, helps balance mood and strengthens the immune system. Since our bodies cannot produce this essential vitamin, we must obtain it from our diet. While meats, grains, and vegetables are common sources of Vitamin B6, certain fruits provide a delicious and natural way to boost our intake. Incorporating these fruits into your diet not only helps prevent Vitamin B6 deficiency but also contributes to overall wellness.

Here are 10 fruits rich in Vitamin B6:

BananasBananas are not only a convenient and portable snack, but they are also rich in Vitamin B6, which plays a crucial role in brain health and the production of neurotransmitters. A medium banana provides about 20 per cent of the daily recommended intake of Vitamin B6.

Avocados

Avocados are a nutrient-dense fruit that contains a substantial amount of Vitamin B6, alongside healthy fats and fibre. This combination supports heart health, aids digestion, and enhances overall nutrient absorption, while the B6 content helps regulate mood and improve energy levels.

Mangoes

Mangoes are not only delicious but are also rich in Vitamin B6. This tropical fruit contributes to the production of neurotransmitters that regulate mood and emotional well-being. Additionally, mangoes are packed with antioxidants and vitamins that boost overall health.

Papayas

Papayas are another excellent source of Vitamin B6, providing a host of health benefits. They aid digestion due to their enzyme content and help enhance the immune system. The Vitamin B6 in papayas is vital for red blood cell production and maintaining a healthy nervous system.

Watermelons

Watermelons are hydrating and refreshing, offering a good dose of Vitamin B6 along with essential vitamins A and C. This fruit helps maintain hydration, supports immune function, and provides a low-calorie option to enhance overall nutrient intake.

Oranges

Known for their high Vitamin C content, oranges also provide a notable amount of Vitamin B6. Regular consumption of oranges can help improve mood and cognitive function while also boosting the immune system and enhancing skin health due to their antioxidant properties.

Pineapples

Pineapples are rich in Vitamin B6, which contributes to brain function and mood regulation. In addition to their B6 content, pineapples contain bromelain, an enzyme that aids digestion and has anti-inflammatory properties, promoting overall health.

Litchis

Litchis are a tropical delight that offers a good source of Vitamin B6. These sweet fruits also contain antioxidants and Vitamin C, supporting immune health and enhancing skin vitality, while the B6 helps in neurotransmitter production for mood stability.

Guavas

Guavas are packed with Vitamin B6, along with a wealth of other nutrients. This fruit supports immune health and contributes to better digestion due to its fibre content. Guavas are also known to enhance overall wellness through their antioxidant properties.

Jackfruit

Jackfruit is a unique and versatile fruit that provides a substantial amount of Vitamin B6. It is beneficial for regulating mood and brain function, and its high fibre content supports digestive health. Jackfruit is also rich in other vitamins and minerals, making it a nutritious addition to any diet.

How to maximise Vitamin B6 absorption

To maximise Vitamin B6 absorption, maintain a balanced diet with B6-rich foods like fruits, vegetables, whole grains and lean proteins. Use gentle cooking methods like steaming or roasting to preserve vitamins, and pair B6 foods with magnesium sources such as nuts and leafy greens to enhance absorption. Support gut health with probiotics and fibre, and limit alcohol intake, as it can disrupt B6 metabolism.

Sadhguru Recommends Ash Gourd For Wellness, Know Its Benefits

 Our diet plays a significant role in our health. All sciences including traditional schools of medicine recommend the principles of a healthy diet and a healthy life. Recently, spiritual leader Shadhguru spoke about the holistic health benefits of Indian vegetable ash gourd, winter melon, or petha.

Sadhguru said that ash gourd can be a vital life force and a great source to maintain wellness, during an interview with Etimes. Ash gourd is a common vegetable in India and China. While its exact origins are unknown, it is deeply rooted in Indian culture. Traditionally, it was believed that if an ash gourd grows in your garden, you must present it to priests as a mark of respect. From stir-fried snacks to soups, the vegetable can be used in several recipes. Moreover, ash gourd is known for its overall medicinal benefits.

Ash gourd is low in calories and high in water content, making it an ideal choice for hydration and weight management. It is rich in vitamins C and B, which help support immune function and boost energy levels. The dietary fibre in ash gourd promotes digestion and gut health. Ash gourd is valued in traditional remedies for its soothing properties and potential benefits in managing blood sugar levels.

Benefits of ash gourd juice according to Sadhguru

Petha juice offers remarkable benefits for brain health, boosting immunity and overall well-being. By adding this morning drink to your daily routine, you can reap its benefits to your body and mind.

Health Benefits of Petha Juice

Mental clarity

Sadhguru suggests that drinking a glass of ash gourd juice in the morning can significantly enhance mental alertness while providing a cooling effect on the body.

Energy boost

Consuming ash gourd can increase energy levels while simultaneously soothing the nerves. Comprising about 96 percent water, ash gourd is also rich in minerals such as calcium, magnesium, potassium and zinc, as well as vitamins C and B-complex.

Digestive aid

The cooling properties of ash gourd are believed to help relieve digestive issues such as boils, piles and constipation.

Detoxification

Regular consumption of petha juice may aid in detoxifying the body and promoting overall health.

However, it is advised that those susceptible to colds or sinus problems should be cautious, as the juice’s cooling effects may require balancing with honey or pepper.

Ash gourd, with its mild flavour akin to cucumber, is perfect for salads, smoothies and juices. Consuming it raw is recommended to maximise its health benefits. Here are some popular recipes:

Lime and Ash Gourd Cooler: Juice ash gourd and combine it with lime juice, salt and fresh mint or cilantro.

Ash Gourd and Watermelon Smoothie: Blend equal parts of ash gourd and watermelon with water or yogurt, then sweeten with honey.

Ash Gourd Raita: Combine grated ash gourd with yogurt, lemon juice, salt, black pepper and roasted cumin seeds for a refreshing side dish.

Ash Gourd Juice: Blend ash gourd, strain it and mix in lemon juice, black pepper and salt for a revitalising drink.