Friday, 6 January 2017

Protein Rich Food for a Vegan Diet

Proteins are known as the building blocks of life. There are two main types of proteins; Animal Protein and Vegetable Protein. Animal products like meat, eggs and dairy are good sources of protein but they can also be high in saturated fat and cholesterol.
Vegan’s and Vegetarians can be rest assured that they can get enough protein throughout the day as long as they incorporate the below foods into their diets.


Legumes/Green Peas: Foods in the legume family are a great source of vegetarian protein, and peas are no exception. If you don’t like peas in your food, try blending them into a pesto or hummus.

Quinoa: Most grains contain only a small amount of protein, Quinoa on the other hand is known for its high protein content. The seeds contain 8grams of protein per cup and pack all nine essential amino acids into your body. Quinoa can be added to soup, made as a pulao, be used as a rice substitute, be served like oatmeal with fruit as a hot breakfast, or be incorporated into a refreshing salad.

Nuts: All nuts contain both healthy fats and protein, making them a valuable part of a plant-based diet. They give vegetarians a guiltless protein source that rivals any meat! Nuts are a healthy and nutritious snack to munch on between meals. Almonds, Cashews, Walnuts and Peanuts contain large quantities of protein.

Beans: There are many different varieties of beans like black, white, pinto, heirloom and more, but one thing they all have in common is their high amounts of protein. Beans can be cooked in different ways and can be had as a side or main dish.

Chickpeas: Chickpeas are also very high in protein which help to boost digestion and control blood sugar levels. They can be tossed into salads, roasted as a crispy snack, or pureed into a hummus.

Tofu: Foods made from soybeans are some of the highest sources of protein. They're highly nutritious, and can be delicious too. They can be used in multiple ways like a veggie stir fry or served with gravy.

Leafy Greens: Vegetables don't have nearly as much protein as legumes and nuts, but some do contain significant amounts such as broccoli, spinach, asparagus, Brussel sprouts. Leafy vegetables can be eaten raw in a salad or cooked to make various dishes.

Chia Seeds: Chia seeds are a store house of protein and provide energy boosting power. Chia seeds can be sprinkled over salads, stirred into yogurt or oatmeal, blended into smoothies, or they can take centre stage with a chia pudding.

View our healthy range of foods here http://bit.ly/2cro1gI

Thursday, 5 January 2017

Why You Shouldn’t Skip Breakfast

Everyone has heard the old saying, ‘eat breakfast like a king, lunch like a prince and dine like a pauper’ – this definitely could be the best way to lose weight and stay healthy! A major review of 28 recent studies has concluded that keeping calories down late at night is the secret to combating obesity.
Breakfast is the first and most important meal of the day, it is the meal that ‘breaks’ your nights recommended 12 hour ‘fast’.


Here are the many reasons why you shouldn’t skip breakfast.

1. First meal of the day
Breakfast is the meal that the body uses to top up its glucose levels after eight to twelve hours of fasting.  Glucose is vital for the brain and it’s the main energy source for the body. As well, it also fuels the muscles that are necessary for physical activity through the day.  If you skip breakfast, you will have a shorter attention span, be less alert, take longer to react, have low blood sugar, and decreased productivity. To keep your metabolism working at its optimum level, you need to eat a nutritious breakfast in the morning.

2. It helps to maintain weight
Eating breakfast has proven to be a better and faster way of losing weight.  While you might think the easiest way to cut calories is to skip a meal altogether, eating throughout the day helps maintain and speed up your metabolism. If you eat a healthy whole grain breakfast paired with fruits, your body will feel more satisfied and you will not feel the urge to reach for that mid-day snack to help curb your hunger.

3. Keeps the heart healthy 
If you don’t have the first meal of the day you are going to be hungrier later in the day and eat more food than necessary. Those meals mean the body must process a higher number of calories in a short span of time, which can lead to clogged arteries and cause a spike in blood sugar levels.

4.Helps You Concentrate
It’s easier to focus after you have eaten a healthy breakfast. Hunger affects your mood, concentration, and alertness, which can often lead to frustration and irritability. Eating a healthy and balanced breakfast allows you to stay productive throughout the day.

5.Improves Your Memory
Eating breakfast boosts your memory. Carbohydrates are the preferred energy source for the brain. Choosing complex carbohydrates like oats or other whole-grain cereals, which provide fiber and nutrients at breakfast may improve memory due to the increase of glucose available to the brain. So, try a blend of healthy carbohydrates and lean protein along with healthy fats like flaxseed and nuts for the perfect first meal of the day.

Mix and match from the various food items available here http://bit.ly/2cro1gI and start your day with your favourite healthy breakfast!

Wednesday, 4 January 2017

Low Carb Foods

Carbohydrates are energy providing nutrients. Most people associate all carbs with being unhealthy but this is not true. There are two types of carbs; high and low. High carb diets involve foods which are high in fiber, sugar and starch and the low-carb diets involve foods which are high in protein. Here are some health benefits and various low carb foods you can include in your diet to get the right nutrients.


Health Benefits of low carbohydrates diet:

•May help you lose weight.
•Helps in keeping your cholesterol under control.
•Helps reduce blood sugar and insulin levels.
•Helps control blood pressure levels.
•Helps against metabolic syndrome.
•Lowers the risk of heart diseases.


Low Carb Foods Include:

Eggs: Eggs are among the healthiest and most nutritious foods on the planet. They are high in protein and rich in vitamins like Vitamin B12 and Vitamin D.
Eat right after a workout to repair the broken muscle tissues.

Meats/Seafood: Lamb, chicken, pork, turkey, salmon, trout, tuna and lobsters. These are high in B12 and low in carbs, almost zero carbs.

Vegetables: Broccoli, tomatoes, onions, brussels sprouts, eggplant, cucumber, bell peppers, asparagus, green beans, mushrooms, celery, spinach, zucchini, cabbage- all these vegetables are low in carbs and are a good source of vitamins, proteins, and fiber.

Fruits and Berries: Avocados, olives, strawberries, grapefruits, apricots, kiwifruits, oranges- all these delicious fruits are high in iron and instead of being high in carbs, are loaded with nutrients like fiber, vitamin C and folate which help in digestion and in maintaining blood pressure. Munch on fruits and berries between meals and keep yourself healthy and prevent hunger pangs.

Dairy Products: If you tolerate dairy, then dairy products are excellent low-carbohydrate foods such as Greek Yogurt and cheese. For breakfast or right before your workout, make a smoothie with Greek yoghurt which is high in in calcium, vitamin B12 and potassium.

Find all the foods that provide you with nutrients here http://bit.ly/2cro1gI

Tuesday, 3 January 2017

High Fibre Foods

Fibre is an essential dietary requirement for proper digestion and it also helps you feel full. It helps prevent heart diseases, diabetes, and weight gain.  A deficiency of fibre can lead to elevated levels of cholesterol and sugar in the blood. It’s a common misunderstanding that one can only get fibre through leafy vegetables, in fact you get it from many sources such as:


Beans/Lentils
•Soy Beans- protect against birth defects and reduce the chances of diabetes 
Kidney Beans- anti-aging and energy booster 
Lentils- stabilize blood sugar and lower cholesterol 

Seeds/Grains/Nuts
Nuts- Antioxidants and help in weight loss 
Chia Seeds- high in proteins and keep your heart healthy 
Quinoa- high in iron 

Vegetables:
Broccoli- known to help prevent cancer and help reduce cholesterol
Cabbage- ideal for weight loss and improving concentration 
Mushrooms- boost immunity and are a good source of vitamin D
Brussels Sprouts- improve DNA stability and prevents cholesterol 

Fruits
Oranges- known to prevent kidney diseases and protect against cancer 
Pears- contain nutrients such as potassium, magnesium, folate and vitamins C and K.
•Berries- lower blood pressure and are known to prevent Alzheimer’s 
•Figs- strengthen bones and help reduce acne 

A high fiber diet has many benefits, so include a few items in your daily meals. Check out our entire health range here http://bit.ly/2cro1gI


Monday, 2 January 2017

DIY Food Facials

Maintaining clear and flawless skin can be a lot of work. It needs to be a combination of a good healthy diet, use of right products and maintaining a skincare routine, which is not only time consuming but also expensive. Here are some Do-It-Yourself facials that are simple and quick.

For Dry Skin

During the winter season our skin tends to dry up a lot more than what it normally would. Add hydration back into rough, dry skin with this moisturizing mask:

Ingredients:

•1 avocado
•2 tablespoons plain yogurt
•1 tablespoon Healthy Alternatives Olive Oil
•1 tablespoon Healthy Alternatives Floral Honey


Instructions:

Mash the avocado and mix it with yogurt, olive oil and honey. Apply liberally to face and leave it for 15- 20mins, then rinse it with warm water.
The omega fatty acids in avocado and olive oil help seal cracks between skin cells. And thanks to the soothing ingredients, like honey and yogurt, your skin will feel incredibly soft and plump.



For Acne-Prone Skin

Acne, caused by dirt getting trapped in the pores of your skin. To reduce these blemishes on your face you might want to incorporate this mask into your regular routine.

Ingredients:

•1 mashed banana
•1/2 teaspoon baking soda
•1/2 teaspoon turmeric powder

picture credits - haatichai.com

Instructions:

Mash the banana and mix it with baking soda and turmeric powder. Apply liberally to face and leave it for 15-20mins, then rinse it with warm water.

Bananas are packed with vitamin A, which helps in increasing cell count and pores clean. And while the turmeric powder wards off acne-causing bacteria, the baking soda absorbs the excess oil in your skin.

For Oily Skin

Excess skin oil causes oily skin. To get rid of this oiliness you could try out this home remedy:

Ingredients:

•1/2 cup cooked oatmeal, cooled
•1 egg
•1 tablespoon lemon juice

Instructions:

Mix the oatmeal, egg and lemon juice together. Apply liberally to face and leave it for 15-20mins, then rinse it with warm water.

The acid in the lemon juice goes to work removing excess oil and dead skin cells whereas the oatmeal soothes the skin and calms any patches of redness.

Skin healthy foods:

In addition to the packs, make sure you drink ample water, munch on fresh fruits and vegetables for antioxidants and natural minerals intake and dry fruits which have good oils to keep your skin hydrated and fresh.

Find all the ingredients you need for these DIY food facials at www.naturesbasket.co.in

Sunday, 1 January 2017

Detoxing after New Years Celebrations

Your health might take a detour after a long week of party celebrations. The morning after overindulging, get your health and wellness back on track. Start your new year on a healthy note.

Drink Lots Of Water 
Drinking water is one of the simplest ways to detox after a long week of partying. Water intake helps to flush out toxins, hydrates the body, and helps in muscle recovery as well.

Eat Light food 
You often tend to overeat in parties. Fried & fatty snacks and lots of sweets are the flavors of every happening party. So go light on your diet, add healthy foods like fresh fruits, and green leafy vegetables to your daily intake. Have different kinds of healthy salads sprinkled with seeds and light dressings instead of your regular meals.


Drink Fresh Juices
Parties often involve lots of fizzy drinks which are fattening and acidic. Drinking juices made from fresh fruits and vegetables will make you feel energetic and fresh and can be a great way to detox.

Start Meditation And Yoga
Meditation and Yoga have been known to be very helpful in leading a healthy lifestyle. Start a basic routine of meditation and yoga which will help in restoring your energy levels and will make you feel light and healthy after an exhaustive week of partying.

Start An Exercise Regime
After indulging in all the fried and fatty food, an exercise regime is necessary. A regular exercise schedule will not only help you burn all those extra calories but will also help you feel fresh and healthy.

Get A Good Night’s Sleep
Having a good night’s sleep is very important for the body. This is the time when your body works on clearing impurities and digestion. If you have trouble sleeping, try a comforting foot massage or sip on some soothing herbal tea. Avoid television or working on your laptop at least 2 hours before it’s time to sleep.


Visit http://bit.ly/2hUVq6g to view our range of healthy options that will help you detox.

Tuesday, 27 December 2016

Healthy Holiday Eating Guide

Holiday season is about family and food and all too often, adding a few extra pounds to our waistlines. But why not take a healthier approach to what we eat during this holiday season? People say it’s hard for them to eat healthy because they don’t want to stop eating their favorite foods. Here are some tips that will help you eat healthy.


•Don’t skip meals, eat small portions at regular frequency instead. Skipping meals can lead to overeating.
•Have a healthy breakfast. Crunchy Muesli with Soy milk and baked beans on multi grain toast makes for a great start to the day.
•Keep your energy levels up and curb your hunger by eating small meals and snacks every three to four hours such as Strawberry Greek Yogurt or a Granola Bar.
•Start your meal with a bowl of soup and salads. This is a great way to balance out calorie-rich foods.
•Style your veggies, leafy green salads, and fruits to add a fun element to your meal. You can even pair your food with some guacamole or yogurt dip for some extra flavour.
•Don’t deprive yourself of your favorite foods. Enjoy special holiday foods like shortbread cookies, crackers, turkey with stuffing, mashed potatoes, falafels, muffins and more but keep your portions in check by using smaller plates.
•Calories from drinks can add up quickly. Keep a check on all those fizzy and sugary drinks.
•Opt for healthy juices and smoothies instead of fizzy beverages.
•Balance out those extra holiday calories with some activity such as trekking and playing games, going for a swim to the pool, cycling through the park with kids.

Give your favourite holiday foods a healthy twist with these simple substitutes

•Use sweet potatoes instead of regular potatoes for more fibre.
•Make stuffing using whole grain bread, wild rice, or quinoa, instead of white bread.
•Substitute half the white flour with whole wheat flour.
•Use the flavorful brown bits in the pan instead of the fatty drippings. Try lower sodium broth instead of regular broth.
•Replace half the butter or oil in a recipe with apple sauce, pureed prunes, or mashed bananas.
•Use fresh vegetables and serve roasted carrots and parsnips, steamed green beans with lemon and herbs, herb-roasted mushrooms, or a spinach rather than breads.
Sticking to your healthy eating plans can be challenging during the holidays. With parties and endless temptations, it's easy to let healthy habits slide during the holiday season, but now your healthy holiday guide is there to help you out!

View your holiday pantry here http://bit.ly/2cro1gI