Month: December 2017

Travelling is a lot of fun but the struggle is real when it comes to eating healthy while traveling . But just because you’re travelling doesn’t mean you have to eat foods that will leave you feeling depleted, bloated, and tired.            Well, fear no more! Making better food choices will have a positive impact on your leisure time.  Here are some simple yet effective strategies to help you stay healthy during travel this season and enjoy some delicious food as well.

Before you go:

Plan Ahead-A little planning and discipline can go a long way when it comes to eating healthy while travelling.

• Read up: Check out food recommendations on Trip Advisor or google before you visit a place. This gives you an insight on what kind of food is available, where are the best places to eat ,healthier restaurant chains and relishing some local delicacies.
• Ask the locals: Alternatively, you might want to ask around in your hotel or even friendly shop-keepers on where are the best  places locals eat.
• Pack  Smart: Pack foods that are nutrient-dense, non-perishable, and provide sustaining energy.  Carrying some travel-friendly foods for travel always helps as we dont have access to food at regular intervals.Even if you’ve skipped your meal time, you may have some snacks to fill you up on the go.Following are the best picks:
• Nuts
• Dried Fruits
• Roasted Chana
• Popcorn
• Trail mix or Energy Bars( Preferably Homemade or Read the Nutrient Label Carefully before buying.)
• Puffed Rice Mixture(Murmura)
•  Rice flakes Mixture(Poha Chiwra)
• Roasted Lotus seeds(Makhanas)
• Fresh fruit-Apple,bananas and oranges are great go -tos for this.

Nothing like if you can manage to carry an ice box or a cooler to help perishable food items last longer. Never the less here are few healthy perishable food items which may last for a day or two ( depending on weather):

• Low-fat yogurt
• Low Fat Cottage cheese
• Sliced cucumbers/baby cucumbers/baby carrots/cherry tomatoes
• Chutney Sandwiches
• Cheese slices
• Idli and Chutney
• Roti Rolls stuffed with veggies
• Dhokhla
• Methi Thepla

On your Trip:

Healthy eating starts where you stop:This can make or break your diet. If you pit-stop at a fast food joint, your food choices are limited to fast food. But if you stop at a proper restaurant or even a grocery store that offers whole or healthy snack options(idli/dhokhla/salads/humus), you will quickly expand your food choices.

1. So look around(and get some physical activity too)before you stop.
2. Scan the buffet.You will find healthy options too.
3. Take a look at the menu online or ahead of time, if available.
4. Choose meat and fish items that are steamed, broiled, baked, grilled, poached or roasted.
5. Choose vegetables that have been steamed over sautéed or fried. Avoid rich gravies.
6. Ask for dressing accompaniments on the side such as dressing, sour cream, cheese, and mayonnaise.

Buy It on your way:If you weren’t able to pack in advance,  you CAN make the right choice when purchasing food on the go. Salads, fruits,nuts,dried fruits,humus,idli,dhokhla are healthy options available in grocery stores. Though the options available will vary from place to place.

Have frequent small meals:Eating small amounts of healthy foods throughout the day sends a signal to your brain that the food supply is plentiful, so it’s okay to burn through those calories quickly.Eating too much or overeating in one meal—even if they’re healthy options—leads to storage of energy in body as fat. Also eating too much at one sitting can also make you sluggish and sleepy. So ensure you eat every 2-3 hours. It doesn’t have to be much. A handful of dry snacks you packed is enough.

Practice Hara Hachi Bu: A Japanese concept that means to eat until you’re 80 percent full. This prevents over eating and that bloated feeling. Rather eat smaller meals throughout the day and measure fistfuls for portion control.

One and done Rule: You’re allowed to cheat while travel, but breakfast, lunch, and dinner don’t all have to be gut-busting affairs. Pick anyone favourite high-calorie item a day, eat it, enjoy it and choose healthy rest of the day.

When in doubt, eat vegetarian:  If you are not sure of the meat or the method of preparation, it’s safer to stick to salads and vegetarian food.
Don’t give in to Family or Friends: Whether you’re travelling with others or staying in their homes, our relatives and friends love offering food. Help them find other ways to express love and warmth such as spending  good time over common hobby or sport or some  other common interest.

Add edible tourism activities: To your itinerary — like visiting an artisan’s shop, a farmers market, a culinary walking tour or even taking a fishing lesson. This way you will get a chance to know about local foods and relish them.

Rent a condo with a fully equipped kitchen. It’s usually cheaper than standard hotel rooms if you are a large group and allows you to cook at least part of your meals.

Don’t forget to:

• Eat Breakfast: Don’t sleep in and move straight to lunch. Breakfast gives you the energy to start your day right.
• Get your sleep: Your body needs rest when you’re crossing time zones, carrying luggage to and fro, walking all day, and so forth.  Traveling is harsh on your body so make sure you get plenty of rest.
• Stretch: Refresh yourself with 5-10 minutes of stretching in the morning or night – It’s easy to sneak in simple neck and shoulder stretches throughout the day while you’re waiting for your food, the bathroom, transportation, etc.
• Walk: Get your daily exercise and truly learn about a place at the same time. Ditch the escalator, take the stairs.
• Keep yourself hydrated: Carry water bottle with you at all times as thirst often masquerades as hunger.It will also help you avoid travel lag, symptoms of overexposure to the heat or sun, and junk-food cravings. If you are prone to upset stomachs or nausea, bring along a few herbal tea bags such as ginger or chamomile.Water and herbal teas are great ways to keep you going.
• Moderate alcohol and sweets Alcohol and non-alcoholic sweet drinks are packed with calories.  Keep your calorie count and sugar intake lower by drinking lime water,coconut water,sparkling water instead.
• Eat Fruit As Snacks: Enjoy the complimentary fruit basket and eat easy to source fruit like banana’s, apples and oranges as quick go to snacks.
• Stay Mindful and Avoid Feel Bad food:Who wants indigestion, an upset stomach, or low energy when travelling? Eating unhealthy foods while travelling may be easy, but it won’t make travelling fun. Keep this in mind when perusing your options.They’re foods you crave, but leave you feeling sick or depleted after you eat them. When you’re on the road, it’s particularly essential to avoid foods that drain your energy and deflate your mood.
• Don’t worry. Be happy:  While all of these tips can help you eat healthy food while travelling, the most important thing you can do throughout your trip is to not stress about food imperfection.Restrict yourself to limited guilt free and stress free indulgences. As the number one cause of digestive distress is stress. This means, you could be eating the most nutrient-dense food but if you’re stressed, you’re not only impairing the breakdown and absorption of your food, you’re also suppressing your immune system and increasing your likelihood of experiencing a reaction to a gut pathogen or food toxin.

In short, enjoy yourself and the opportunity you’ve been given to be on vacation.  Don’t miss out on exploring all that new cuisines have to offer.

I hope you now have more confidence to eat healthy while travelling.

We would love it, if you share how you manage your travel  here.  

Coming Soon! Our Next Blog on Healthy New Year.

Follow us on fb https://www.facebook.com/UmaNarulaNutriguide/ for New Year Fitness and much more about Nutrition.

Uma Narula is an award winning practising Nutritionist since 10 years.If you have any queries you can email  on uma@nutriguide.co.in or call  on +91 99676 35556/+32 468 29 79 49.

 

We live in an age of convenience and its difficult to eat healthy when there are hundreds of things to do and no time. That is the reason most homes eat unhealthy instant and packaged food. But there is a food which marries nutrition with convenience. It is super healthy, is easy to make and yummy?

Presenting the humble soup.

A bowl of soup is what our moms gave us when we weren’t feeling well. Soups don’t just feed us, they are comforting and give us a warm, homely feeling especially during the winter. Be it as an appetiser or a cold remedy or a filling  whole meal, soups are considered as healthy in almost all cultures. Since it is prepared in by boiling vegetables, it is healthier than stir-fries or regular cooking.

Some benefits:

• As we eat soup, our basal metabolism goes up by 10-20%.This is due to an effect known as thermogenesis. If you eat something hot, the body compensates for this sudden increase in heat by taking the (warmed-up) blood to the skin to disperse it.
• As it is in a liquid form, it is easier for the body to process the various nutrients  present in vegetables faster without giving much digestive load to the body.
• Children and the elderly can get the nutrients in soups without eating them directly.
• Soups help restore the water balance in our body which keeps your blood pressure in check.
• Being rich in  water-soluble vitamins such as vitamin B, C, K as well as dietary fibre and a range of minerals,  soups helps to regulate the digestive tract and ensure that we get the number of key nutrients we need every day.
• The healthiest soups include fresh veggies and a minimum of salt and extra fat making them nutritious and hydrating.We take in plenty of liquids when we eat soup, while at the same time getting the nutrients from a variety of vegetables, spices and herbs. Soup has the benefit of juices as we become hydrated and blend the nutrients, while still keeping the fiber in the foods.
• Ingredients such as ginger, garlic, turmeric,thyme,rosemary,holy basil, spices not only taste good in soup but  are excellent for all kinds of ailments from normal cold,asthma, cardiovascular diseases to diabetes.
•  You can use up leftovers and create new variations of favorite recipes, since soup lends itself to experimentation.

A simple meal addition or replacer, it is important to note that homemade soups are your best option. This way you can control the type and amounts of ingredients that you use to make your soup.

Say NO to Packaged Soup Pre-mixes

Packaged soups do not carry half as many health benefits of natural soup simply because nutrition cannot be stored for such a long time. Besides, all the preservatives used to improve the shelf life of these perishable goods destroys the antioxidant qualities of the vegetables. The vegetable content of any packaged soup is almost negligible beside containing depleted nutrients.

Pre-made soups and packet soup mixes also tend to be exceptionally high in sodium (salt) with the average packet soup containing a massive 800-1200mg of sodium or a third to half of your total daily sodium limit.

Here are some of the ingredients found on the packet of Sweet corn with chicken flavored soup mix:

Potato Starch, Wheat Flour, Corn (8%), Skim Milk Powder, Chicken (5%)[Chicken, Antioxidant (319), Food Acid (330)], Salt, Maltodextrin (from Corn), Food Acid (332), Flavours, Sugar, Chicken Fat, Yeast Extract, Beverage Whitener [(contains soy & milk), Mineral Salts (340, 451), Emulsifiers (471, 481), Anti-caking Agent (551)], Flavour Enhancer (635), Garlic Powder, Spice, Colour (100).

So not only does this Sweet corn and chicken soup contain only 5% of chicken and 8% of Corn, it contains plenty of thickening agents like potato starch, wheat flour, milk powder and artificial colours and flavours.

Same is true for above soup base. Not only it has chemicals but also vegetable extracts and not real vegetables.

The artificial components of packaged soups may cause hormonal issues and even cancer.

What are the best types of soups

A soup can be a filling afternoon snack or an entire lunch or a light evening meal.

Soups with rice, noodles, legumes and pasta do add considerable carbohydrates and protein to your soup and can be had as light evening meal.

On the other hand, broth-style, vegetable-based soups have  can be consumed relatively freely as healthy snacks.

Almost any vegetable lends itself to use in soup, from pumpkin or tomato  to bottle gourd or spinach soup. Soups made with beans, pulses and lean meats such as fish provide lean protein. Beans and pulses also give you fiber.

Some good-to-eat soups

Cabbage soup: Cabbage is hailed as the weight loss food with a low glycemic index and cancer fighting agents.

Chicken soup: Known to treat colds, most of the ingredients in a chicken soup have properties which help your body recuperate faster.

Tomato soup: The most popular choice for soups, tomato contains lycopene which has cancer fighting properties. Tomato is also known as a blood purifier.

Spinach Soup: Spinach contains iron, magnesium, folate, vitamin A, C and Vitamin K. Spinach soup is great for those who are suffering from anaemia, skin disorders and those with bowel disorders.

Mushroom soup: Mushrooms are rich in anti-oxidants and vitamin B complex. Great for diabetics and heart and cancer patients.

Pumpkin soup: Whip up this silky texture pumpkin and garlic soup full of fibre, potassium, and vitamin C to warm up over winter and keep away colds and flu bugs at bay.

Broccoli Soup: Broccoli  is one of the top 10 foods that pack a wallop for health. Besides vitamin C, broccoli also contains vitamins E and B6, as well as the cancer-fighting agent known as sulphoraphane. It is also one of the best sources of calcium,  rich in anti-oxidants and contains glutathione, which is known to enhance the immune system.Prepare the soup with  some potato to beat the sharp broccoli flavour.

Some healthy tips :

• Don’t add thickening agents to your soups, they will reduce the benefits of your soup. Instead blend them well and avoid straining for that desired thickness. Also avoid adding cream and milk as it makes soup difficult to digest and also adds calories.
• Add herbs and spices like ginger, garlic, black pepper, lemon grass, coriander to your soup which will increase the flavour and give you plenty of benefits.
• You can treat soup as your meals if you add more vegetables and ingredients like tofu, lentils , millets like ragi,barley etc.
• Try combining different veggies together to prepare your soup. The more the merrier! Will not only enhance flavour and taste but also the nutrition.

Long dreamt plans of losing extra fat. Winters seem stubborn? Well folks, Soups are your catch.Include soup in your daily menu this winter.Eat your way through a slimmed body. Or should we call it a healthy slim body? Yes, that sounds more liking. We hope you had a better insight of how soups are beneficial in winters. Having Slimming, Happy Staying Healthy, HAPPY EATING!

We would love it, if you share some of your favourite soup recipes here.  

Our Next Blog Coming Soon-Winter Travel

Follow us on fb https://www.facebook.com/UmaNarulaNutriguide/ for Winter food Recipes and much more about Nutrition.

Uma Narula is an award winning practising Nutritionist since 10 years.If you have any queries you can email  on uma@nutriguide.co.in or call  on +91 99676 35556/+32 468 29 79 49.

 

Aachoo….and that’s generally how our winter season starts. Dreaded as the cold and cough season, we are always looking for home remedies to increase immunity.

So here we are to dispel a few myths. Winter is actually good for you. It’s the season when nature is ready to nurture you. Thus your entire focus should be on nurturing your mind and body by  eating the right foods and  getting more rest to meet the body’s increased requirements.

Winter is when your digestive system is at its strongest hence people feel hungrier and eat better. There is a rise in hunger levels to meet the increased energy demands. Human body’s thermostat is working all the more to beat outside cold and conserve body’s energy to produce heat in body.The mistake we make here is that we eat more junk and heavy hard to digest foods hence weakening our immunity instead of building it up.

Poor digestion is synonymous with weak immunity, hence building up good food habits is a must for our growing generation.

In simple words you need to include more nutrient dense foods(Ghee,nuts,seeds,root vegetables) to keep you warm and  immunity-boosting foods (Citrus fruits,green leafy veggies,herbs and spices) to fight infections.

Some power foods you must include:

 Nuts: Nuts are one of the best foods that keep you warm during winter. Cashew nuts, almonds, peanuts,pistachos, hazelnuts and walnuts, eat one or eat them all, you are sure to stay toasty in winter.

Root vegetables: Root vegetables like  carrot,radish,beet,potatoes,sweet potatoes,turnips help to meet the increased energy demands along with being  super rich source of Vit. A. They are your best bet to protect your skin and build your first line protection against the cold and air-borne bacteria.

Ginger: Grandma’s favourite and used commonly to flavour teas in India, ginger prevents those nasty viruses from attaching themselves to your respiratory tracts cells. Try preparing a concoction of ginger with herbs of your choice for a warming healthy beverage.

Garlic: A superfood thanks to its antibacterial and antiviral properties, this pungent bulb encourages white blood cell production making sure your system is ready to ward off bacteria.

Herbs and Spices:  Herbs such as holy basil(tulsi),mint(pudina) contain components that help to boost our immune system.Besides these, some spices also have anti-microbial properties that protect us from colds and infections. They also act to increase digestive enzymes and cellular metabolic function, and ensure complete assimilation of nutrients.Spices like black pepper (kalimirch), carom seeds (ajwain), asafoetida (heeng) and cinnamon (dalcheeni), turmeric(haldi),black cardamon(badi elaichi) are effective home remedies against colds and coughs. For best results, boil them in water and then drink that water. They are also useful in regulating the digestive system.

Green Leafy Vegetables: Winter season brings us a variety of greens. Apart from spinach and methi( fenugreek) dont forget to pick your local greens such as mustard(sarson),suva(Dill),bathua(pigweed)etc .They are all storehouses of   betacarotene and vit C both potential antioxidants to fight disease and build immunity.

 

Citrus fruits:Most people turn to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections. Citrus fruits include orange, lemon,musambi(sweet lime), amla(indian gooseberry) etc. Amla is richest source of vitamin C. Can be included in form of chutney,pickles,jam etc.

 

Seeds:Sesame seeds,flaxseeds,fenugreek seeds,pumpkin seeds all are nutrient dense and provide natural warmth to body apart from being rich in essential fats, fibre and mutivitamins.

 

Desi ghee/Clarified Butter: Yes Desi Ghee is not your enemy. It contains healthy and essential fats that cut the bad fat in your body to stay in shape. It is also a storehouse of Vit A, helps in absorption of vit D. Having 3 teaspoons every day can help you achieve its many benefits like good skin, lean body and warmth during cold winter mornings.

(Pics Courtesy:google)

Foods that are hard to digest should be avoided if you want to increase your immunity. Commercially processed foods, as well as canned, frozen, and packaged foods are old and difficult to digest, so they weaken immunity. Also leftovers, foods grown with chemicals and laced with preservatives tax the digestive system and clog circulation, creating a sluggish, compromised immune system.

Lifestyle also impacts immunity. Staying up late, working at night, eating at irregular times, exposing the body to stress and fatigue, and sleeping during the day can all affect the digestion and body rhythms — In winter, when the days are shorter and the nights are longer, it’s natural for the body to crave more rest. Try going to bed a little earlier, and you will wake up with more vitality and freshness.

 

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Our Next Blog Coming Soon-Winter Soups

Follow us on fb https://www.facebook.com/UmaNarulaNutriguide/ for Winter food Recipes and much more about Nutrition.

Uma Narula is an award winning practising Nutritionist since 10 years.If you have any queries you can email  on uma@nutriguide.co.in or call  on +91 99676 35556/+32 468 29 79 49.