The 10 Tips-Part 2

Hello lovelies, I’m back after such a longggg gap! Had a lot of things to catch up on! But now that I’m back in, we are gonna take off right from where we had stopped.

Last we had spoken on how important it was to restrict the amount of fats, oils one took in their diet. And how it was important that we incorporate good fat sources in our diet.

Now, let’s get our focus back on certain weight reduction tips.

‘No to Sugars’

 Sugars have sneakily found their way in our diets. Suddenly it has become important to put sugar in each and every item that we make. There isn’t any one item in our daily lives that we do not consume of sugar. There is a birthday you need a cake, there is a wedding, you need towering sweet boxes, your mood is off, you need a big chocolate to get yourself in a better mood! And if you are going out, you so need that coffee, loaded with sugar!

Everything becomes so tasty when there is sugar in it; suddenly the full event becomes all so important! But the thing with sugar is, the tremendous amount of importance that you give to sugar, it doesn’t give you that back. It is like that friend we all had, sugary on the outside, but harms the inner self. You would be better off without it.

Sugar, is a form of carbohydrate that gives instant energy, its use is to give us that peak when required, and then goes down sliding(that’s what chocolate does to your mood too). Now if that amount of energy is not expended, this happens in most of the cases, it gets stored as fat, and the cycle continues. We are a victim of our sedentary lifestyle, the amount of activity that was in the days of our ancestors is unthinkable in this era of technology. Hence, we keep piling up weight, because there is no control on what goes in our mouth.

Many people say, don’t have sugar, have honey, ever thought, what will you get once you crystallize it! Yes, you will indeed get crystallized sugar only, and if it’s even more processed than it already is, only God save you then. I’m not against the beneficial effects that honey has on us, but in the long run, it does more harm than good. Each and everything that we get these days, has been processed till such an extent, that now, it’s harmful to have.

The increase in weight that happens in the body, is the result of a number of factors, and sugar is simply the biggest reason of them all. A reason which is in your control, and can be taken care of!

The 10 Tips- Part 1

I call it my easy peesy tips, that might be easy and probably even you know, that it is a major factor in you gaining immense amount of weight.

So the first one being, “Doing away with Fat”. Yeah, you heard that right!

And I’m pretty sure, you even know how detrimental it is for your health. You love your Mc.Tikki, the fries, those smileys, pastry and surely the cakes. Ever thought if they love you too??

The foods that we eat, already contain some fat of their own. Agreed, that some amount is important for the body’s insulation and as a cover for all organs of the body.

You can easily reduce the amount of oil in the diet by changing the way you cook.

  1. Steaming– It’s a very easy method to incorporate in daily life. Also, you get to eat yummy Idli’s, dhokla’s , custards, and cakes too(now I’m not recommending that you eat custards and cake too!!) It reduces your average fuel requirement too till an extent. Plus steamed foods are a bit healthier till an extent.
  2. Non-stick cooking– Using non-stick pans while cooking, reduces the need of using too much oil, butter or ghee. You still get yummy and healthy food to eat. But you need to take care of your non-stick utensils. Never put cold water on them immediately after using them, it will drastically remove the coating present on the pan. If taken care of, they easily last 6-7 years.
  3. Grilling– It is a very interesting method and you actually don’t need oil for it. The product will come out really crispy and properly cooked. You can grill your sandwiches, chicken, paneer and what not!

 

There are a lot of other methods too, that would help in reducing the amount of oil being used at home. The best one is you yourself measuring the amount of oil you are putting in any food that is being cooked. Frankly even ½ tsp. of oil is enough for cooking.

When on a weight loss spree and trying to lose weight, and frankly it’s not even losing weight, it’s about eating healthy, and choosing foods that heal you. Do away with your mac and cheese, fries and burgers.

You become what you eat, choose wisely!

How To Lose 10 Kgs in 10 Days

Really??

What were you thinking when you clicked on this article? Another miraculous formula would be uncovered, or a magical portion ingredient would be their which would reduce your inches by a size or two?

No! Stop right their!

Never ever fall for those so called you tube videos or advertisements that give you a guaranteed weight loss! There is no short cut to a healthier you. All of these are gimmicks just to lure you into buying those so called pills or whatever. A piece of CRAP!!!

The easiest way to lose weight is through ‘HARD WORK’

‘Being overweight is hard, so is losing it.’ You need to choose your hard wisely!

One can never lose weight, if done the right way in a day or two or maybe even 10. Logically speaking, your body did not take a day to accumulate that much fat that it did in the first place, and so it won’t take a day to lose it.

What your body is currently is a result of what you have eaten probably through the years. It is always 85% of what you eat and rest 15% is exercise, rest, stress and other factors. So imagine, if your diet is burger, pizza, coke and other high calorie foods, your body would also become that. We were brought up on whole foods like wheat, rice, pulses, milk and fruits. These are by far the healthiest foods that you would find. So, basically never eat foods that your great grandmother can’t recognize as food!

It’s a matter of what choices you make each and every day that would help you in achieving the health goals you want to. It’s never easy, but it isn’t difficult either.

Starting tomorrow, each day I will tell you 10 things for the next 10 days,  that could help you in losing the fat that you want to. Maybe you already know those things, maybe not! I’m sure you have done quite a research, but it’s not worthwhile till the time you actually apply your research and get results!

Yummilicious Banana

Banana is a fruit, which is widely eaten but probably not much appreciated. Mother nature has bestowed upon us this wonderful fruit, which is a whole food in itself. The best part of the fruit is that its easy to eat, just peel it and have it! How simple!! (For the love of simple things!)

The thing with banana is, the yummy it tastes, the nutrient dense it is. Now it’s not that it is the only nutrient dense food that is present in the world, but its benefits have mostly gone unnoticed.

  1. Moderate blood sugar levels: The bananas contain Peptin and Resistant starch that regulates the amount of blood sugar that is present. They rank low to medium on the glycemic index (it’s a measure how quickly the blood sugar levels are raised). But the same thing might not really apply to a diabetic patient. They also reduce the stomach emptying rate.
  2. Weight loss: Banana’s do not increase your weight!!! It’s a myth!!! Get over it. Stop blaming the poor banana every time you weigh yourself on the scale, and for once maybe check your eating habits instead! These are filled with resistant starch and hence lead to the reduced stomach emptying rate!
  3. Happy heart: Banana is one fruit , that is the easiest source available for introducing potassium and magnesium in our diets! Also these minerals help in controlling the blood pressure and yes, it does keep the heart healthy and happy.
  4. Antioxidant rich: This fruit is high in antioxidants and consist of catechin and dopamine. These reduce the risk of various degenerative diseases.
  5. Kidney health: Ideally the bananas are good for kidneys as they provide potassium which is required for various kidney functions. But in case of a kidney malfunction, the banana must be avoided so that no excess pressure is put on our small little beans!
  6. Food for athletes: This is literally food for athletes. It’s easily digested, helps in recovering from cramps, and provide excellent nutrition before and after endurance exercise. So having worked out, and so hard at that, ditch that Starbucks coffee, have a banana instead. It would be lesser healthier calories plus the body would recover faster.

 

Bananas are the easiest fruits that can be added in your diet. That too in a jiffy! The sweetness of the fruit reduces the need to add sugar in your food.!

Keep following for some upcoming yummy banana recipes. Promise they would be easy and tasty!

Anemia & its Fast Friend

Many people suffering from chronic kidney disorders (wherein a person has 20-50% of normal kidney function) fall prey to anemia. As the CKD progresses, the anemia worsens (so they go hand in hand).

Let’s first really understand a basic of what these little beans in our body do for a living. These cute beans help in removing all the wastes from our bodies; in addition to that they also produce a hormone called erythropoietin (EPO). It then prompts the bone marrow to make red blood cells, which then carry oxygen throughout the body (couldn’t help but get really get into it)! So the cycle that goes is dysfunctional kidneys, make low EPO not prompting the bone marrow enough to make a good amount of red blood cells, and lo! The body then doesn’t get the very very important oxygen.

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So as I was saying in my previous blog, before anything shows on your face, a lot has happened already inside our body.

A person with CKD undergoes hemodialysis (it’s a process in which the blood is purified outside the body) which leads to losses of other important minerals like iron, vitamin B12 etc found in food and important in preventing anemia.

The signs and symptoms immeasurably remain the same in a person having CKD along with anemia but there could be certain complications that the person might face like an irregular heartbeat or the heart not being able to pump enough blood to nourish our blood.

Obviously like any other non communicable diseases (like diabetes, CVD’s), the first step is always looking at what you are eating. What you eat and the way you eat are the torchbearers of how comfortable your life would turn out to be!

  1. Supplements: these small pills are the easy peesy way to cure anemia in a jiffy. Ofcourse, before embarking on a pill popping journey consult your health specialist ( not your mom in this case atleast!) as he/she would be adept at giving the supplement in accordance to your renal condition.
  2. Red bell peppers- Its a low sodium potassium coloured veggie that makes you feel happy releasing feel good, do good hormones. They contain a good amount of Vit.C( essential in absorbing any amount of iron), Vit.A and folic acid as well.
  3. Cabbage- these crispy leaves are a good source of vit.b6, folic acid, Vit.K as well as fiber. They are low in cost and are hence forth easily available. Bam !!!!
  4. Apples- these red crunchy fruits do more good to you than you think. Always eat apples with peel to derive maximum benefit. These fruits provide good amount of fiber, and help in the absorption of dietary iron till an extent.
  5. Carrots- these crispy veggies are available almost the entire year and helps in increasing immunity, the blood flow of the body and when taken in safe amounts can reduce the high creatinine levels in the body.
  6. Chicken- this food is a good source of protein in the diet. The amount of protein required by a person varies in accordance with if the person has gone through dialysis or is going through one. It also doubles up as a care taker of the iron requirements of the body.
  7. Cheese- in about all the diary products that are available, cheese is the only product that could easily fit into your diet and take care of the protein needs till some extent.

There are many other fruits and vegetable that a person having CKD along with anemia can consume. The perfect plan and the perfect diet for every individual would vary according to the biochemical parameters, the age, weight, height, if the person has diabetes or not and so on. Your dieticians and doctors work with you to give you the most comfortable life that they possibly can. So, just listen to them, and follow the plan that they give you!

The Summer Tea’s

We have a few yummy Ice-Tea recipes to help you through the summer heat and make it a breeze for you.

  1. Minty Ice-Tea
  • Simply take 2-3 black tea bags. Boil one and a half cup of water and seep the tea bags for around 5 minutes.(anything more than that will make the tea bitter).
  • Honey-Mint-Green-Iced-Tea-2-from-willcookforsmiles.com_
  • Let it cool. Put two cups of water more into that mixture to dilute and refrigerate!
  • Squeeze some lemon to it and garnish with mint when serving, adding ice cubes to it at the same time. Viola!
  1. Cooling Cucumber
  • Use the same method as the above to prepare the tea.
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  • While putting the tea to refrigerate, add 10-15 cucumber slices to it.
  • Add crushed ice while serving. Its really that easy!
  1. Fruity Fusion
  • Take 2-3 tea bags of earl grey tea bag.
  • Mash an orange, and 2 raspberries a little and put it a big mouth bottle along with a few mint leaves.OLYMPUS DIGITAL CAMERA
  • Refrigerate
  • Put crushed ice while serving.
  1. Strawberry Blast
  • Freeze 7-9 strawberries.original
  • Put the frozen strawberry in a pitcher and pour a pre made diluted black tea over it.
  • Serve with crushed ice and little lemon.
  1. Blueberry Lemon Ice Tea
  • Bring frozen blueberries (1 pkt.) and 1/2 cup fresh lemon juice to a boil in a large saucepan over medium heat.
  • Cook for 5 minutes. Remove from heat, and sieve.
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  • Bring 4 cups water to a boil in same saucepan (after cleaning it).
  • Add 3 tea bags, and let stand 5-6 minutes. Remove tea bags and throw. Stir in 2 tsps. sugar and blueberry juice. Pour into a pitcher and chill. Serve over ice.

Wow!! Don’t they look tasty??? Summer has never been so cooler! Get set go, try thee few drinks and leave your comments on how good they were!

What’s all the Hulla Boo about the Cuppa?

Beep Beep Beeeeepppppp……went off the alarm yesterday.

A few minutes later…

Good Morning mom…is the tea ready? Went off my sister,barely being able to open her eyes.

I’m just sitting there looking at all the drama that was happening or maybe about to happen. Just triggering a wave of questions….what is it about tea that is making my otherwise really sensible sister go cranky early in the morning.

Finally after a hustle of a few more minutes, she sat on the bed smiling at me and the hot cuppa in her hand.

Wow, what a magical cuppa it was! I wish it was that easy for me to make her smile too after a stupid fight..! Human beings I tell you.

Everybody drinks tea.

Only the options keep changing, it may be white tea, green tea, blackcurrent tea, lemon tea, ginger tea, chamomile tea, we have something as jasmine tea as well!! Wow, who could have possibly thought that tea would become so socially acceptable? Its the only beverage that people consume more than a coke maybe?? Or maybe even water?? Its a fun fact, do google it!

For some it makes them fresh, for some it makes them open their eyes (literally!! I see that everyday). It might be a way to pass time for some or a full blown gossip session for people with some tea and cookies thrown in.

The truth of the matter being, it really livens you up, re-hydrates you and gives you a powerhouse of antioxidants as well (it consists of flavanoids, which is also present in apples, berries, garlic etc yay!!) maintains your bone health and prevents its loss(voila who could have thought of that?!!!), it definitely contains less caffeine than your regular coffee (doesn’t mean you start loading up on it though) and soothes the digestive system.

Well that’s a lot of reasons to have tea!

It makes one think how did tea come into being in the first place. I’ve got it covered for you. According to a legend  a Chinese Emperor  while drinking a bowl of just boiled water, when a few leaves blew from a nearby tree into his bowl, changing its colour and flavour. Phew! If making tea was that easy! And this is not the only legend that goes about for something as simple as a tea..

Now, that the summers are really on..it’s time to bring out those iced-tea glasses, and stir up some quick tea’s to refresh you this season! Keep reading to find some awesome iced-tea recipes in the next blog.

Health&You

Health is that one thing that even though being the most important pinwheel of our lives, is neglected the most. As  kids we were always told to eat a good amount of fresh fruits, vegetables, dals etc. Saag was the most hated of the vegetables and not far behind were the long bottle gourds, the pesky little bitter gourds and the sunny yellow pumpkins.

But as we grew up, excessive consumption of cola’s, pepsi, burgers, pizzas took a toll on us, in the form of low immunity, obesity, cardiovascular diseases, diabetes and other lifestyle disorders. So, as there was a boom in the consumption of unhealthy foods, there was a boom in the number of people going to hospitals hence increasing their revenue. Not that anybody is against the coming up of hospitals, but that little thought always crosses one’s mind.

So today, our highly revered scientists are busy finding cures to various diseases rather than guiding people to going back to the healthier and cleaner foods of the yore.

Getting to the roots..

Iron deficiency anemia is the most common of all. To alleviate it, the Mother Nature has provided us with a lot of natural foods….let’s have a look at some of them:

  1. Lotus stem: Also known as “kamal kakdi”, its powdered form is highly rich in iron and has a high bio availability. It almost has 60.6 gms of iron and also is easily available in the market. The Kashmiri’s eat a lot of dishes made of this stem, also taking into account at the altitude they live at, they could be prone to anemia.
  2. Dates: Also called “khajur” is easily available in the Arab regions and has greatly made its presence felt worldwide. It consists of a plethora of minerals like selenium, magnesium, potassium, along with iron which is highly bio available.
  3. Raisins: This small and sweet dry fruit comes packed with the nourishing iron required in our daily life. This would also cut your craving for sweet unhealthy foods, keeping your weight in check. What more could one ask for!
  4. Figs: These small goblets called as “anjeer” for a part of numerous sweet dishes. One fig each day would take care of all symptoms of anemia.
  5. Prunes: Fondly called “Aalu Bukhara”, this small fruit is our another powerhouse performer. A half cup of prunes would provide you about 0. 81mg of iron, would contributing highly in aiding digestion, improving your bone health along with your vision as well.
  6. Dried Apricots: It is known to contain almost 15% of the daily iron requirement of the body. Its other benefits include it being good for the eyes, the heart and the digestive system as well.

 

Their are other sources that do provide good enough amount of iron, but these are the top 6 natural sources that would definitely get you results.

Like it is with medicines, they need to be taken before or after food, with our iron rich sources, citrus fruits like amla, orange, kiwi, guava are important so that the iron is easily absorbed.

Also, avoiding tea, coffee with the meals helps in further absorption of the precious iron in the body.

Anemia As We Know It!!

Now probably we are at a stage where we have heard the word anemia in all sorts of phrases and not just the medical sense.

Even though the numerous medical jargon’s tend to make our life difficult in a lot of ways, but somewhere, they are really required to actually make us sit and look up like really what they are.

Anemia is not just pallor or the pale color of your skin, even though that one little word helps us in defining it or maybe even noticing it, but has a deeper connection directly linking it to your well being per se. Medically, defined as the decrease in the number of red blood cells in the body. (RBC’s are our hero’s, and help in delivering a very important element i.e. oxygen to all parts of the body. Life really is difficult without it.)

The symptoms could be very slow setting or might set in at an unimaginably fast pace. Feeling weak, tired, (if you are reading this at the end of a very hard day, don’t worry, you are simply tired! Not anemic! Yay!!) , not being able to give your 100% while exercising are just simple generalized symptoms and the signals that the body is trying to give you. A fast setting in anemia might just make you feel dizzy (which you could be for a 100 other reasons as well, but here we do need to see the frequency as well), or a feeling of losing consciousness.

Its rightly said that your face is the mirror to your soul, or maybe whatever is happening in your body is immediately reflected on your face, but in this case a lot might have already happened inside the body till the time it actually reflects on your face.

So, getting to the point, it is very important that we listen to our body signals. The basic signals that a body gives during an anemic stress is a feeling of breathlessness, weakness, getting tired very easily, not being able to concentrate on work or studies, increased thirst and of course the color of our skin turns pale.

Now, a person could get anemic due to various reasons the major being loss of blood during a surgery, an accident, hookworm infestations and menstruation (especially in the case of women).  Diagnosis of anemia in men is based on haemoglobin (it’s our iron containing oxygen transporter) of less than 13 to 14 g/dL, while in women, it must be less than 12 to 13 g/dL. Further testing is then required to determine the cause.

The most common sort of anemia is iron deficiency anemia, in which a person is deficient in iron. So most people turn to iron pills, which do give results but for some, create bowel issues. But, instead of focusing on short and quick results, the only thing that would help us in the long run would be to turn towards our mother nature.

Nature has a cure for almost every imaginable disease. Instead of popping pills lets focus on the dietary aspect of your life. Is the food that you eat really rich in the important vitamins and the minerals that are really required for the proper functioning of the body?

Let’s look into it in the upcoming sections of the blog!!