There have been a lot of theories on what food to eat if your main goal is weight loss. Here are those super food which will help you reduce your weight.
Jwari, or sorghum as we know, this white millet has all that nutrition and calorific value which will aid weight loss and is a good bet for diabetes. Add it to your daily diet and check out for yourself. It is indeed a pain to roll a bhakri/ unleavened soft bread out of it. But Jowar Khichdiis an easy go to option. You may also make kanji/ ambil of the Jowar flour by adding buttermilk to it, boiling the same and drinking it with some salt and jeera-cumin seeds.
Benefits of Jowar are:-
1. Gluten free grain
2. High fibre and thus gives you more satiety sooner
3. Complex Carbohydrates and higher proteins than wheat flour
4. Gradually pumps the sugar level, than causing sudden spikes.
5. Powerhouse of other essential macronutrients.
So when adding this marvel food to your diet?
An ancient grain by which my grandmother has always sided with and so do I.
This grain is also called as pseudocereal . This means it isn’t a cereal and yet has all the important nutrients than its competitor grains like wheat and others. With lower calories, this is a grain which has been cherished for its high iron value. Make a sweet porridge with jaggery and amaranth, or just roll into a chapatti/Indian Bread,bake a cake or make a stew. This delicious grain is always there for you. Puffed Amaranth has always been exclusively used by ladies in Maharashtra for its umpteen advantages.
Benefits of Amaranth-Rajgeera
1. High in Iron
2. Gluten free, thus, doesn’t interfere in absorption of other nutrients
3. Highly nutritious
4. Rich Source of anti-oxidants
5. Amps up the fibre content of the food.
3. Nachni/Ragi/ Finger Millet:-This is one of the foods which one should wholly adopt to aid weight loss. It is not only good for weight loss but food trusted for its nutrition to all age groups. Small infants and elderly people can benefit from Nachni Sattvam(the finest part of the sprouted ragi). Make a kanji, or roll a thalipeeth-Indian Pancake, mix it with vegetables to make parathas or simply make laddoos, this superfood will awe you with its nutritional profile.
Benefits of Ragi:-
1. Excellent source of calcium
2. Helps in strengthening the bones, especially if you’re a vegetarian
3. Rich source of protein
4. Low in calories
5. High in fibre
4. Daliya/Lapsi/ Broken Wheat:-
By its name we understand that it is nothing but broken wheat or cracked wheat. Better than wheat, this acts like rice in its texture and can be a good swap to rice, for people who can’t live without rice. This is a go-to option and can be very well taken with sambar,lentils, curries like Indians eat rice without compromising on the calories. Weightwatchers can fill their plate with broken wheat upma, pulao, pongal,kesari-sheeraand lose weight while keeping the high in calories rice at bay.
Benefits of Broken wheat:-
1. High fibre content aids weight loss, keeps you full.
2. Rich source of Iron
3. Low fat acts in favor of weight reduction
4. Power packed with other vital macronutrients
5. Good profile when it comes to Vitamin B
Buy broken wheat now!
5. Barnyard Millet:-
Bhagar, Varicha bhat or barnyard millet is an ancient millet used for its high nutritional value. Make it in the form of rice,upma,or dumplings. This is the most useful millet when it comes to weight loss. Like broken wheat, this has the texture of rice. One can swap it with rice and still shred those extra pounds very easily.
Benefits of Barnyard millet:-
1. Low calorific value
2. High in fibre
3. Low Glycemic Index thus good for diabetics
4. Gluten free
5. A power house of iron content.
Today,with so much information we have options to use, and try some other grains. Nothing should come in the way of a strong will of weight loss with such varied options. Why wait? Stock up your grocery now.
There have been queries about intermittent fasting from many of our readers. So, continuing with the Intermittent Fasting queries in this blog post today.
Those who haven’t read the blog post on intermittent fasting, here is the link.
What is intermittent fasting?
- Intermittent fasting is nothing but limiting the eating window to some hours in the day and not consuming anything post that till the next eating window starts.
- Suppose, you like to take breakfast and cannot carry forward your day without it. Your eating window would be
- 8 AM to 3 PM for 8/16 hours of Intermittent fasting if you are eating around 8 AM.
- It can also be 9 AM to 4 PM and can also be 10 AM to 5 PM and so forth.
- While deciding the eating window, it is always better to understand the body clock and it’s correlation with sunrise and sunset. A practice which many people from earlier generation have followed for all their lives. But in case you can’t hold onto the body clock due to your professional and other commitments it is perfectly fine. Your eating window also can be
- 12 Noon to 7 PM
- 1 PM to 8 PM
- 2 PM to 9 PM
- Post the eating window, you would not be able to eat anything, you can only consume water, coffee without milk and sugar, tea without milk and sugar.
What happens in Intermittent Fasting?
Whenever we eat food our body releases insulin to help all the cells convert it into sugar and thus energy is released. If this sugar or glucose isn’t used immediately, the insulin makes sure to store the excess fat in cells. When you are fasting, is not released and the body starts breaking down fat cells for energy which leads to weight loss.
What is the difference between Autophagy and Ketosis?
Autophagy is the process of cellular Self – Digestion (Source: Internet). It is a way of cleaning your system. Intermittent fasting triggers autophagy around 12-16 hours fast and the rate of which depletes after 2 days. It is also said that Autophagy is a reason for anti-ageing properties of Intermittent Fasting, but I would leave it up to your research about it. In India, people fast and there are many Yogis who have fasted most of their lives and are living at the age of 100+. Autophagy would be the major cause of their longevity in my opinion.
In the process of fasting, the body uses stored glycogen, which is followed by fat for energy. In Ketogenic diet, fat is broken down into fatty acids and ketones, this is called Ketosis and is a major concept when one needs to follow Keto Diet which is all rage now a day.
That is all for now, if you have any doubts, kindly comment.
Hello everyone, here! Happy New Year 2019 to all of you. A fresh year starts and one can see 365 opportunities on 31st of December every year. A New year often ushers in a lot of positivity and endless possibilities.Bidding goodbye to the last year and welcoming the new year has always been a moment of nostalgia. The year or years which are never going to come back. I get retrospective when the countdown to the new year starts. I suddenly realise the time which is passing by and which can’t be brought back. Time for me is more than a resource. It is a fourth dimension to my living existence. I have always been a time-conscious child and now a careful mother. Whiling away time or doing nothing given a lot of time hurts me like nothing else. I respect people who spend their time meticulously.
About Planning And Time Management
The 5 AM Mommies believe in the miracle called planning and time management. It is an art as much as it is a science. Thus, new year is of immense importance to us. I am of the firm belief that not only a new year can change your life, but any fresh moment can transform your life and you will be like never before, only if you allow yourself the same.
I am a huge fan of resolutions. Getting new journals, life size planners at the beginning of any new year and planning the day, week and months has been a favourite affair of The 5 AM Mommies and now slowly the children also seen to imbibe it.
You can read our love for this all the time through our blogs. We second the thought that ,”If you fail to plan, you plan to fail”. Planning doesn’t assure success, but if we don’t plan we are left in a bewilderment which only few can relate to.
The 5 AM Mommies are health conscious. We are fitness freaks. We are marathon mommies and wish to handover/pass on the torch of healthy eating to the coming generations.
This year I have made a few small improvisations when it comes to my food habits. Even if they are small changes they require 200 percent willpower to bring into practice.Please note that I am a vegetarian.
Here we go:-
Yes, we eat as per plan. But, the most important habit I want to cultivate this year is to sit calm while eating, recite a prayer and then eat every bite consciously. I have a habit of planning my food quantity as well,pre-hand. But sometimes when I need more energy, by eating consciously, I am going to listen to the need of my body and give it the fuel and the amount of fuel which is required at that point of time. It sounds simple but is a big task in itself.
This is a growing and upcoming fad diet as you may call. I have followed it in the month of December and found it very much useful to keep my mind away from food(which is the only comfort for me). So, when my body doesn’t need food, I am not going to load the calories just because I planned or because I am on a high or my mood is real low. Basically, I am not going to be an emotional eater.
Amp up my Hb, Calcium and Vit D levels:-
As a mother, we often tend to ignore ourselves, grab whatever is available to eat. We mostly operate on low battery levels, thanks to running errands at our home. I have a resolution to have a tab on my daily intake of iron rich sources,( dates, spinach, pomegranate, apples, and beetroot) and also have a rich serving of calcium( ragi, tomatoes and many others).I take an oath to bring in the goodness of nuts and fruits to my plate. Dairy shall be given its due importance and it will find a way to my diet through a bowl of yogurt, curd or paneer.As I hate drinking milk. I am also going to bask in the Sun every 10 minutes of the day.
Swap Green tea with the regular sugar tea or the masala chai:–
Basking in the early morning rays of the Sun while sipping on fresh green tea, charges you for the day like anything. I am slowly getting into this habit and mind it, I have started to cultivate some harder ones from the last year.The purpose is to skip the empty calories the very thing in the morning.
Eating sweets and desserts guilt-free:-
I have been brought up in a household where sweets (homemade) formed a meal at least twice a week. Celebrations meant sweets from Mom’s Kitchen. If I scored well in any exam, I could see the lovely bowl of Rasgoollas in the fridge the very next day. Growing up, every sweet bite felt criminal. But, indeed, sweets played a big role in making us feel loved, and also served a much needed pat. I have decided to incorporate 2 servings of sweet to my diet plan. And if someone offers me sweet, I will accept wholeheartedly without giving my diet excuses.
Good thoughts, Good relationships and good Times:-
Good food also means good time.Good time with family and friends. Good food also means good thoughts. I am going to nurture quality thoughts while preparing food for the family. Strong relationships bond over great food. Thus, I resolve to put more than 100 % while cooking thus, welcoming new times. Please note that we also run a food catering businessFood is medicine. I am going to stick to these resolutions at least for an year. I wish it becomes a habit by this 21st January, itself. I dare to make a wish! Do you?
This post is written for Ultimate Blogging Challenge 2019
Most of us have grown up eating many homemade delicacies made by our mothers, aunts and other ladies, in our case dad and husband too. Indian food and festivals are inseparable. My mom used to have specific delicacies on festivals. She never made anything mismatch to that season of the festival. Say for example, for Nagpanchami ( It is a festival where we pray to the Snake God) she used to make naivedhya of Sakhar Bhat ( Sugar Saffron Rice). On the last day of Ganapati, that is on Ananta Chaturdashi, she used to make Banana Pachadi ( Kelachi Koshimbir) which she used to call as “ Anantachi Koshimbir,” these things were seldom repeated as may be those festive days would be perfect weather-wise to have this all. After her, I have never seen anybody so thoughtful with regards to food. Come rainy season and we used to refrain from Brinjal, Onion completely, and Garlic, the simple reason would be that rains make the digestion sluggish, if we eat something like onion, we would need a good digestive power, as the winter approach, the digestion gets back to normal and after Diwali, we can actually start eating Brinjal, Onions, and Garlic. There is a specific day called “ Tulasi Vivah” when one can start eating everything. Diwali sweets were made well in advance and were allowed to be eaten only on the Abhyangasnan Day ( Narakchaturdashi) the tradition which continues till date.
Why this much thought in eating?
Because our food science is very well advanced and it is as per the season. Seasons affect the gut and digestive power of the stomach. If we eat as per the digestive power, we are never to fail. I totally believe in eating seasonal food. Diwali is meant for eating. Good food and Good times equal Diwali. Diwali Palaharam is a matter of great interest across India. With the talks of diet and nutrition in place, life has become difficult.
How the supply in the market changes our perception of food.
7 to 8 years ago, PepsiCo introduced oats in India. The campaign was making India heart healthy. The campaign was successful and slowly other companies like Britannia, Kellogg’s also rushed to bring in the most healthy cereal of the world “ Oats.” Looking at the facts, it is apparent that slowly with these types of campaigns India has become 200 crore market for cereals which is nothing but packaged food presented wonderfully and advertised really well. Same goes with other packaged goodies such as Wafers, Noodles and so on. The question on my mind is why would we give up our food and go ahead to eat something which does not even taste a bit like Indian food. The answer is the power of ADVERTISING and BRANDING.
How colors, advertising, branding, and campaigns change the food scenario?
Nobody branded Poha, Upma, Idli, Dosa the way we are bombarded with Pizza, Noodles and Masala oats advertisements. Same goes with Diwali Snacks. After Navratri, you can watch Cadbury advertising about how to gift Chocolates ( Cadbury Chocolate Pack) this Diwali to your loved ones, neighbors and so on. I mean really? When did the warmth of homemade ladoo, murukku, shankarpali was replaced by something made in the factory with many other products with loads of preservatives?
Oats Chivda, Ladoo Without Sugar and Gluten Free Chakli
There cannot be Chivda without Poha, Corn Poha, or Sabudana Poha period. There cannot be ladoo without sugar ( palm sugar or jaggery are good replacements of sugar), and there cannot be chakli without gluten as Chakli wouldn’t happen if there is no Gluten in the mix. So, the gist of all the above is, as we always say, eat in moderation. Have those long walks every day consistently to feel good and fit.
No million dollar company can be worried about your heart, and it’s health though they claim. Ultimately, you are the only person who knows your body and its needs. So, eat homemade, think homemade and seasonal. Whether should you have all the sweets? Please have as you wouldn’t get the warmth and thought with which it is conceived and made.
A new beginning is very exciting, it becomes more meaningful when shared with family and friends.
As our dear blog readers you all are our extended family members and we could not wait further to tell you about our new venture and the kind of experience it has been since last month.
Around a month ago, I had severe headache radiating to right shoulder to fingers. It was so severe that I could barely talk. One such afternoon when all the pain was getting settled, I went to Shrilekha’s place over a tea. We stay just a couple of KM apart so occasional tea is always welcome besides we consider it as a quick huddle over looming matters.
As we were discussing different things, Shrilekha being her usual very enterprising self came up with a thought that Chennai has very poor quality of Phulkas and we should certainly do something about it.
There was no further thought before we decided that we should do Phulkas.
Initially it just started with Phulkas and slowly, as per the demand we started serving dinner. Word of mouth was our main ally when it came to spreading word. We cannot thank enough to our friends who spread the word so quickly. As we were doing dinners which included One gravy and Phulkas, we slowly started getting requests for lunches too. All office goers needed a home cooked lunch, so that requirement was fulfilled. Recently, we completed one month of this endeavour called “Joshi Caterers”
The main mission of this venture is to reach out to people who need home cooked food. As people love pizza, they also love to eat Puran Poli. It is just about the right taste and on time delivery.
Most of the customers which we came across never ate outside because one can not eat food without onion garlic outside. Similarly, food we should eat when we are fasting like Sabudana Vada or Sabudana Khichadi is never served in any restaurant in Chennai.
We served it and people liked it very much, we are so grateful to each of them who encouraged us with their amazing feedbacks.
Having home cooked food is a bliss. I was outside for 8 long years of my life and I have always felt the dearth of good home-made food so much so that in the last 2 years I started cooking on my own. Even if there was food, it was not made with quality ingredients which is even more harmful to the body.
As every business has its challenges, we too come across some difficulties every now and then. But when priorities are set right and as a team when we work towards getting a solution it all falls back in place.
Apart from Shrilekha and Me, there is a team of 5 people who are constantly working at making this experience better with every delivery. Our families have been extremely encouraging, without them we could not have pulled it up.
Meal planning was being done at the micro level and now it is done at Macro Level. We think and plan all our meals carefully so that they are nutritious and include seasonal varieties of vegetables.
I would always say that nothing can be accomplished without collaboration.
My people Khaleel, Kamakshi, Vignesh, Murali Mama, Mr.Joshi have been an integral part of the whole process. They encouraged us to take a step ahead and are with us in this satisfying yet challenging journey. Deliveries and procurement is entirely looked after Khaleel, Vignesh and Murali Mama. Culinary doubts and issues are quickly sorted by Baba. Kamakshi is an efficient cook and an amazing help. These people are my people and as a close knit family would stand by each other in the ups and downs of the life, they have been there just behind us as pillar of strength.
Well begun is half done..the journey so far was satisfying and god willing, it would be so in future.
Freedom is subjective in every aspect of our life. As we go ahead and make vows to make ourselves fit along with many celebrities on the eve of Independence Day, we need to really identify what is that one unhealthy habit which is taking toll on our body. Identifying that first will help us take further steps towards fitness. What is the definition of unhealthy? Well, anything which is not in coordination with your body is unhealthy. Today, we are going to emphasize on sitting. As per the new norms “Sitting is the new smoking”. Knowingly or unknowingly we sit a lot throughout the day. While commuting in the car or the bus, while at the office, while dining at the restaurant, while at home watching TV and so on.
An average human being spends around 7 hours of sitting during the day which is way above the guidelines specified by World Health Organization.
Sedentary lifestyle has been told to be the root cause of many health related problems. Sitting is considered as bad, but sitting with bad posture makes it even worse. I have seen people in mid 30s having severe back problems. This is primarily due to prolonged and wrong sitting posture.
What can you do about it?
Move every thirty minutes from your place to another place if you are working at the office. Take short breaks in between work so that you have necessary break from prolonged sitting posture. You can also have fitbit telling you to complete 250 steps every hour so that you don’t remain sedentary throughout the day.
Bad sitting posture can be improved by getting a proper ergonomic chair. If that is not possible, see to that your back is straight while sitting and you are not exerting pressure on your tailbone. Generally, prolonged sitting makes us spread our legs on a stool or a chair. This changes the sitting posture exerting pressure on the vertebral column.
If you are working from home, sitting on the floor with back straight helps. Sitting on the floor and getting up every hour for short breaks may also help strengthen the joints. We sit on tables, chairs, sofas, car and most of us have completely forgotten how it is to sit down and get up without holding any object for support. There was a challenge on internet sometime before which prompted many people to get up from floor without any support.
Get a standing desk. This is my absolutely favourite. Getting standing desk is very comfortable solution to prolonged sitting. Get a desk with proper height so that you can effortlessly carry on your workday with it.
Instead of doing all these workarounds it is always better to move often and reduce the risks related to sedentary lifestyle. Freedom from something as unnatural as sitting ( on sofa, in the car, on a chair) is necessary today. We are born to be active and we should be throughout our lives. That is the real definition of freedom for the human body.
This blog post is for the independence blog train by UK and Sarah