HERBS AND SPICES- A WAY TO HEALTH AND TASTE


7 HERBS AND SPICES FOR WEIGHT LOSS

Are you planning to start a weight loss diet this New Year? Well I know many are waiting for New Year to start their weight loss journey. Generally, our weight loss diet includes fruits, veggies, protein-rich foods, dairy foods, fibrous foods. But are we missing something on this list? Yes, we are. And it’s none other than our herbs and spices ”Herbs and Spices add flavor and taste to our foods thereby making our food delicious. Won’t a pulao with rice, veggies, herbs, spices taste good rather than just with rice and veggies? I feel if your food isn’t tasty you cannot stick to diet for a long time and “Dieting should never be a temporary change it should be a lifestyle change” Herbs and spices apart from playing a major role in our Indian cuisine have also said to help in weight loss. So let’s find out which are the herbs and spices that help in weight loss and how?

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CINNAMON

Cinnamon” an easily available, inexpensive, low kcal spice can be used effectively in our day to day routine. Researchers had shown cinnamon reduces blood sugar levels. An increase in the blood sugar levels thereby leads to increased storage of fat by the body. Cinnamon by reducing the blood sugar levels prevents this increased fat storage and enables you to lose weight. Also, it delays the process of passing food from the stomach into the intestine and so you feel full for a longer time and eat less and this helps you lose weight. It also is known to boost your metabolism. So include a teaspoon of cinnamon to reap its benefits.

Ways to include cinnamon in your diets Cinnamon can be sprinkled on tea, coffee, milkshakes, juices. It can also be included in our breakfast like Oatmeal.

Cinnamonum verum

Cumin

“Cumin” is another very common traditional spice we use. Cumin along with its spiciness also boosts metabolism as it has a lot of iron in it.  So adding cumin to our diet will help us burn more calories thereby reducing our weight. Cumin contains phytosterols and antioxidants which can help in lowering cholesterol and blood sugar levels which further makes weight loss easier. Additionally, it is also very low in calories. So isn’t it really great to add flavors to our diet without increasing your daily calorie intake too much?

Ways to include cumin in your diets Cumin can be used in everything from dips, stir-fries, soups, stews, flatbreads, yogurts, buttermilk, seasoning of dals.

Cumin

Black pepper

“Black pepper” also known as “ KaliMirch” is a very common spice and also known as the “ King of spice” It not only helps to improve your digestion but also helps to extract all the nutrients from your body but its outer layer contains a potent nutrient (phytonutrient) that helps speed up the breakdown of fat cells and so it’s one of the best spice which is known to help in weight loss. Just sprinkle pepper over your food do not eat too much of it.

Ways to include black pepper in your diet Black pepper can be added in most of the dishes like oatmeal, cottage cheese, sweetened foods like yogurt, traditional preparations like pulav.

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Ginger

“Ginger” a natural remedy with various uses improves your metabolism which in turn burns more calories thereby leading to weight loss. It also serves as a digestive aid thereby making our digestive system strong. A study shows that ginger can improve weight loss by enhancing the feeling of fullness after a meal

Ways to include Ginger in your diet Ginger can be used in tea” Ginger tea”, stir-fries, fruit salad and also in various veg, curry preparations

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Cardamom

Cardamom” an aromatic spice also known as “ Elaichi” has a strong, unique taste, with an intensely aromatic fragrance. It is used to bring relief to digestive problems. Also known to improve metabolism. Research now tells us that cardamom may help to show improvement in glucose tolerance and lipid metabolism and also prevent abdominal fat deposition. Ways to include Cardamom in your diet Cardamom can be used in homemade curry blend, chai as “ Elaichi chai” coffee and also in sweet dishes

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Holy Basil( Tulsi leaves)

“Holy Basil( Tulsi leaves)” also known as “Octimum sancton” Tulsi leaves are said to reduce cortisol levels. Cortisol increases in our body when we are stressed and studies show an increased amount of cortisol may lead to weight gain. A Tulsi leaf thereby reduces cortisol preventing weight gain. Ways to include Tulsi leaves in your diet Basil leaves can be used in tea, juices, paste and also can be eaten raw.

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Corriander


“Coriander” also known as “ Dhaniya” is a very fragrant and tasty herb commonly used in Indian recipes.Low in calorie coriander can be easily incorporated into our weight loss diet. For effective weight loss, coriander can be taken in the form of juice. It contains polyphenols that helps to eliminate harmful fat cells around the liver. Also helps in eliminating bacterial infections and work as detoxifying agent.
Ways to include Corriander in your diet Corriander is worldwide used for garnishing and decoration. Apart from this coriander juices can also be made.

Corriander

 

BOTTOM LINE

No doubt “Herbs and Spices” do help in weight loss mainly by boosting metabolism but along with the combination of a healthy diet. You cannot expect to lose weight just by eating herbs and spices. It’s “The diet factor” which makes herbs and spice a key ingredient in weight loss.


“HERBS AND SPICES not only add flavors to our food but also add flavors to our life by keeping us healthy!

Don’t forget to include these herbs and spices in your weight loss diet. Also comment below how do you find this article?

 

                                                          ~ Ayesha Ghadigaonkar( Food and Nutrition Blogger)


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7 Best Winter Foods


7 winter foods to be included in your winter diet

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Winter, the most awaited season of the year. Long Nights, Chilled weather mark the arrival of this beautiful season. It is the time to take out our sweaters, Shawls and Woolen blankets to keep our body warm.  But won’t you’ll like to know apart from keeping your body warm from outside how to generate warmth from inside. Is it really possible, if yes then how? Have you’ll hear about the term winter foods or winter diet. So excited to know about those winter foods have a look at this article…

Ginger

A very common ingredient found in almost every household is one of the best winter foods. It aids in digestion and also keeps the body warm. If taken daily in small quantities ginger strengthens the immune system. It acts as an antioxidant a natural remedy to fight against cold and flu. The best way to use ginger is having a cup of ginger tea which is also a way to fight the chilled weather. It can also be used while cooking in curries and making salads. So make sure you include ginger in your winter diet

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Honey

The next food is “HONEY” even honey is a very common food these days but many of us didn’t know the best time to have honey is in winter. It’s another medicine for the cold and flu in the winter month. It is also rich in antioxidants that can improve our immune system. It can boost the natural heat of our body internally. Honey can be used as a substitute for sugar. It can also be used in the early morning with warm water. Also in various smoothies and yogurt preparations.

Honey

Turmeric

Turmeric the food which is used since ancient India known for its antibacterial property helps to fight against common infections in winter. Turmeric can be added to warm milk known as “Turmeric Milk” or “Masala doodh” to reap maximum benefits in winters so as to keep our body warm. Besides turmeric is used in most of the Indian dishes from dals, veg, fish or chicken curries. It’s the key ingredient in our food and the pride of our nation.

Turmeric

Soups

Yes, Soups. All of us will love to eat soups during this season. And so soup is also on the list of one of the best winter foods. It’s the easiest, tastiest and the healthiest way to give our body warmth in this chilled weather. Apart from this they are also low in calories and make us full. Different types of soup like tomato, chicken, palak, broccoli, Mixed veg soup, corn soup can be made…I know most of us will try out this winter food for sure!

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Dry fruits

A dry fruit which is easily available in the market a great source of energy also comes under one of the best winter foods as it has omega 3 fatty acids and so they are good in generating heat in the body. It’s one of the quickest and healthiest options given while traveling. It also loaded with several vitamins and minerals. There are various ways it can be included in our diet. It can be added to milkshakes, smoothies or even in plain milk. They can also be used in powdered form. Isn’t it easy to include dry fruits in our winter diet?

Dry fruits

Cinnamon

Cinnamon commonly known as “dalchini” is known for increasing metabolism of the body thereby generating heat. A pinch of cinnamon powder can be added in milkshakes, warm water, and coffee.

Cinnamon

Eggs

Last but not the least eggs. Packed with essentials proteins and vitamins eggs helps to keep our body warm in winters and also boosts our energy levels. Eggs can be used in multiple preparations like boiled eggs, egg chat, egg soup, egg pulao or khichdi, egg wrap, egg curry, egg sandwich.

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Spend this amazing season with these 7 amazing winter foods. Let me know your reviews about this article. Comment!
~ Ayesha Ghadigaonkar ( Food and Nutrition Blogger)

ARE GYMS THE ONLY WAY OF STAYING FIT?


If you wanna be fit, hit the gym, a classic suggestion what we often hear. But what if we don’t? Are gyms the only way of staying fit?
Let’s find out.

“If Gyms are a part of “Fitness” then “Nutrition” is the heart of “Fitness

~ Ayesha Ghadigaonkar( Food and Nutrition Blogger)

Hello Everyone!

Gyms are the hot trend these days. ”I am going to the gym!” Doesn’t this sentence sounds cool?

There are different reasons why people visit a gym. Some for weight loss, some for Muscle gain, and some for weight gain. But apart from goal-oriented people, few people go just for the sake of status.

I work in a gym as a Dietitian but I don’t gym at all, and my colleagues ask me working in fitness industry how can I not?

My reply wasGyms are not the only way to stay fit”

Why most of the people choose this common and easiest option. Let’s find out-

What are the factors that drive us to a gym?

 Sedentary Lifestyle
 Peer pressure
 Unhealthy habits
 The craze for “Zero Size” figure.
 The excitement to have “ Sixpack” or “Eight pack”

Above are the factors that drive us to the gym. And we get easily driven because it’s the easiest way to get things done. I don’t want to be biased and would focus on all aspects.

BENEFITS OF GYMMING

Variations: – The different types of equipment available in the gym provide us with variations like Cardio, Weight training, Functional training. So we might not get bored with regular routine workouts.

Increases Self Confidence: – During a workout when we increase our repetitions, intensity and time we boost our Self Confidence that” Yes I can do it”

Motivation: – Fitness experts in gym motivate people to achieve their goals. Otherwise, if it’s only our decision to do exercise we will probably say “I’ll start from Monday” and that Monday never comes.

Money factor: – Gyms these days are costing a lot. And when we pay such huge amounts people usually turn up. Otherwise, if things are provided for free we don’t value them.

Now, some interesting facts:-

– Travel by a car for minor distance to do cardio in a gym (Why can’t we walk?)

– Can lift weights (Dumbles, bars, etc.) in gym but for lifting our groceries, we need assistance!

– Go to gym to Burn Calories but after gym, we consume double calories by eating junk. (Don’t we all do that?)

– We deny to walk up the stairs but we are excited to do step up on the machine.

– Cycles are “old fashioned” but cycling in the gym it’s a trend.

Have we ever wondered do people in villages  go to a Gym? I guess not. Still, the ladies have well-toned bodies and even men’s who aren’t into bodybuilding have a good physique. Now they do it without gym right?

I am not de-motivating you to join gyms, just trying to explain gyms are not the only option.

Some alternative options are: –

Jogging
Cycling
Yoga
Zumba
Dancing
Swimming
Walking
Aerobics
Zorba

 

Bottom Line:-

Gyms are a healthy way to be fit but they are not the only way to be fit. If a person doesn’t gym that doesn’t mean he doesn’t believe in fitness. It’s just his concept of staying fit is different. If you ask me my concepts of staying fit is majority “Nutrition” and of course exercise too! Remember, it’s always 80% Nutrition and 20% exercise

If we don’t gym that doesn’t mean we don’t wanna be fit it’s just everyone don’t have the same destination and so everyone’s way of defining fitness is different..

I feel “If Gyms are a part of “Fitness” then “Nutrition” is the heart of “Fitness” So next time when you think about fitness not necessarily you will think only about gyms.

Give importance to both nutrition as well as exercise. But always remember there are different ways to exercise. Find your own way to stay fit. So that was my definition of fitness. What’s yours?

I have shared my thoughts and would like to know yours? Is Gymming a necessity or a compulsion in today’s era? Are they the only way to stay fit? What do you think? #Comment

~ Ayesha Ghadigaonkar (Food and Nutrition Blogger)