Author: admin

Figs are commonly known as anjeer is a unique fruit which grows seasonally from July – September. Fresh figs are soft from inside with crunchy seeds and looks like a teardrop from outside. Many people also love enjoying them in dried form but you have to remember to soak overnight before consuming. One of the advantages of dried fig is that they can be enjoyed all year around.
Figs are naturally fat free and cholesterol free and are rich on soluble fibers along with vitamin A, vitamin C, calcium, iron, potassium and magnesium.
Figs are considered very good to satisfy your sugar cravings as they are natural sweeteners and also provide other benefits when eaten freshly plucked from tree or in dried form.
One thing to keep in mind is to eat them moderation. 1 medium size fig is more than enough to be included in your daily diet. Eating 2 or 3 a day can lead to weight gain and even diarrhea as they have laxative properties.

Potential benefits of figs:-

Helpful in blood pressure-
High blood pressure or hypertension is a silent killer as it also increases the chances of heart diseases and stroke. Main reason of blood pressure is imbalance in Potassium level and excess of the sodium in our body. Figs being rich in potassium helps in maintaining their balance and also being high in fiber help remove the access sodium from the body. So, overall control hypertension.

Good for digestion-
Figs are helpful in digestive issues like constipation and infrequent bowel movement. They are also seen to have laxative properties so beneficial to relieve from constipation but if taken in higher amount can lead to diarrhea.
Figs are also good fiber source so helpful in adding bulk to stool. They are also good source of prebiotic which is important for good gut health.

Good for bone density-
Figs are good source of calcium and potassium. These two work together and help improve bone density and reduces the risk of issues like osteoporosis. Calcium is the structural component of bone and figs contain calcium so obviously it is good for bone health.

Help in weight loss-
Figs make an absolutely healthy snack to munch on between your meals. They are high in fiber and law in calories. Being high in fibers they keep you feel full for longer time and helps in reducing unwanted food cravings.

Help in fertility for both men and women-
Figs are rich in antioxidants so they help improve the sperm motility and its count. It is seen that figs leaf extract is also responsible in increasing the sperm count. Being high in iron it also help in entire ovulation process of women.
Consuming it with milk is seen to provide fertility benefits.

Good for heart health-
Figs are high in antioxidant so they help fight free radicals and decrease the triglyceride and bad cholesterol from the body. Being rich in fiber and potassium it is also seen to be helpful in the removal of the access fat and also help reduce the pressure on the heart. Figs leaf extract is seen to increase good cholesterol level in the body.

Good for skin-
As figs are rich source of various nutrients and vitamins so they help balance melanin and prevent skin waterloss.
This help in increasing the hydration and prevent the skins from ageing and wrinkles.
You can either eat it or apply it topically for skin benefits.

Mindful eating is the self-calming eating behavior. Mindful eating is seen to have positive impact on physical health as it help people to live more intentionally and help develop skills helping in preventing chronic pain, diseases, depression, anxiety and sleeping issues. Evidence have also shown that it helps to treat obesity as well.
Mindful eating means paying attention to our food and the purpose of eating it.
Its main purpose is not just weight loss but to enjoy the food and its flavours.
Mindful eating typically includes listening to our physical sensation like hunger, satisfaction and clue to stop eating in order to enjoy eating experience.

Mindful eating involves:

🔸️Enjoying the smell, taste and food texture.
🔸️Eating food slowly in order to enjoy flavours.
🔸️Eating food without guilt
🔸️Understanding signs like hunger, being full, satisfaction and craving.
🔸️Avoiding distraction like phone and television while eating.

Ways to adopt Mindful Eating in your life:-

Ask yourself- Ask yourself if you are hungry or full. Eat when body tells you to.
People tend to eat even when they are not hungry just because its lunch time or dinner time. Eating even when you are full can leads to overconsumption of food and eventually causes weight gain.

Use small plates: Eating in small plates and using small utensils helps you to eat less and eat mindfully. When we see less, we eat less. Using smaller plates also help in portion control. Making small Chapati, idlis, cheelas and cutlets also benefits in portion control.

No need to eat everything on plates. Sometimes while eating we feel full while some food is left on the plate. People tend to eat all even being full it might lead to overeating. Its totally fine to leave food on plate on feeling full, you can keep the left food as leftover and eat it later on.

When we have craving we eat what we see so try to fill your cabinets and refrigerator with healthy food, fruits and snacks in order to protect yourself from feeling guilty on eating unhealthy.

Eat slowly- It is most important strategy for mindful eating. Try to eat your food slowly and chew them as many times as possible. Don’t hurry while eating. Eating slowly helps you to enjoy the taste, flavor and texture of food. It also helps in easy digestion of food.

Pay attention to food- While eating try to avoid using digital devices like phone, television and laptop. Do not try to multitask. Always eat food on dinner table rather then on bed or any other place.

Eat good food- Eat food that is good for your overall health. So, include ginger, tulsi, prebiotic, probiotic, aloe vera, garlic, black pepper, turmeric and many more in your diet. These are good for immunity boosting purpose.

Around 40 trillion bacteria is present in our body most of which are present in our Gut. They all constitute together to form gut microbia. So, gut is a home for these bacteria. Gut microbia helps you to break food and turn nutrients into complex that are used by the body.
Gut is also known as the second brain of our body. Gut health should be maintained as it is related to our immune system, mental health, gastrointestinal disorder and cancer.
If you always feel bloated, constipated, fatigue, stomach discomfort and have diarrhea then you might have bad gut health. Unexplained weight-loss and disturbed sleep are also sign of bad gut health.

Lets talk about food good for our gut health

Oats: They are packed with beta-glucans which is a soluble type fiber. These fiber help in nourishment of gut bacteria and also helps in maintaining normal blood sugar level, which also a role in gut health as an unhealthy gut impact our blood sugar.

Banana: They contain large amount of pectin, a soluble fiber which is good for gut health as it provides soothing effect on gut. They help in normal bowel movement and control our cholesterol level.

Lentils: They are good source of prebiotic which helps in nourishment of gut microbia. They are also high in fiber which is beneficial for normal bowel movement.

Yogurt: Yogurt is considered very beneficial for our gut health as it full of natural probiotic culture which strengthen our digestive track. Eating yogurts on regular basis helps get relieve from problems like bloating and helps to increase the number of gut microbia.

Berries: Berries especially blueberries are natural prebiotic which are rich in antioxidants, calcium, magnesium and iron etc. Consuming them fresh or frozen help you to get relieve from intestinal inflammation and help in good gut health.

Some people with bad memory tends to forget about things in life it might be because of lack of sleep or other reasons like genetics, lifestyle and environment factors.

But diet can help boost our memory. Food beneficial for boosting memory and brain health:

Fatty Fish – Fatty fishes like salmon, trout, albacore tuna, sardines all are good sources of omega-3 fatty acids.
Our brain uses omega-3 fatty acids to build brain and nerve cells and these fats are essential for learnings and memory.

Broccoli- They are rich in brain healthy antioxidants like vitamins c and flavonoids. They contain sulforaphane due to which broccoli is known to have ant amnesic properties, which means it help in memory boosting.

Pumpkin seeds: They are high in fiber and also rich in protein; they also contain manganese, copper, magnesium, iron, phosphorus, omega 6 and omega 3 fatty acids. Daily consumption of Pumpkin seeds are considered very beneficial for memory.

Nuts: Almonds and pistachio are very beneficial for good memory and are rich in antioxidants, fatty acids, vitamins & minerals. Daily intake of these nuts is linked with better brain function, low chances of depression, good mood and sharp memory.

Eggs: They are rich source of choline, which contributes in reduction of inflammation and promotion of brain function like memory and communication between brain cells. eggs also benefits in prevention of Alzheimer’s disease.

Coffee- Drinking coffee in moderation is good for our memory. In a recent study it was proven that coffee increases brain capacity for processing information. Coffee also causes increases in brain entropy. If brain entropy is high, brain can posses more information.

Dietary fiber are also known as roughage or bulk, includes the parts of plant foods your body can’t digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn’t digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body.

🔸️Dietary fibers are very essential for our health as they improve are gut health , helps in weight management and decreases the risk of chronic diseases.

🔸️Fibers are recommended to include in your diet. Women should try to eat at least 21 to 25 gram of fiber per day and men should consume 30 to 38 gram of fiber in a day.

🔸️Dietary fibers can be classified into following types:

SOLUBLE FIBRES: These types of fibers dissolves in water and form a gel that traps sugar , fats and cholesterol.
Sources include: Oats cereals , beans , fruits like apricots and oranges, vegetables like broccoli and kale. Fiber supplement include psyllium.

INSOLUBLE FIBRES: These type of fibers absorbs water to increase stool bulk , help content pass through colon quickly and promotes regularity.

Sources include: Bran cereals , whole grain bread, fibrous vegetables like beets and spinach, grainy fruits like blackberries and kiwi.

🔸️Benefits of dietary fibers:

• Helps to relieve from conditions such as constipation which reduces the risk of diverticulitis and bowel cancer.
•Helps in maintaining normal body cholesterol level.
•As fiber is not digested it keeps you feeling full for longer time which can minimize unnecessary snaking.
•The reduction of rise of blood glucose after meal.
•lowers the risk of life threatening diseases such as heart diseases, certain cancers , diabetes , stroke and obesity.

🔸️Ways to increase fiber intake :

•choose whole grain over refined grain products.
• add vegetables to every meal.
• Go for bean and pulses for meat alternatives.
• Opt for fruit snack.
• Snack on nuts and seed between meals.

High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.
Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.

Spices are a huge hit in Indian kitchen. They are used to increase the flavor and taste but also provide immense medicinal benefits. They are known to have therapeutic and anti-bacterial properties. Spices consist of high amount of iron, minerals, magnesium and calcium.

Spices are also known to aid in weight loss. So, lets discuss some commonly found Spices that helps in weigh loss.

Cinnamon: It is very well known for weight loss and is rich in antioxidants. Cinnamon is good for boosting our metabolism and reduces the bad effects of high fat food. Cinnamon also have an effect on blood glucose level which leads to weight loss.
You can have a Cinnamon tea by boiling a cinnamon stick in water for several minutes, add lemon to it after straining the tea and enjoy the benefits.

Fennel: It contains vitamins A,C and D and are high sources of fibers. Being high in fibers it helps us stay fuller for longer period of time and prevent craving. Fennels are also known to reduce fat stored by improving the absorption of vitamins and minerals.
Soaking fennel seeds overnight and drinking the water empty stomach will cause weight loss.

Fenugreek: They contain galactomannan, a water soluble fiber which helps in reducing the accumulated fat and proper digestion with elimination of toxins.
Soaking fenugreek seeds overnight and drinking the water empty stomach is proven to be beneficial for weight loss.

Black Pepper: They are also known as “king of spices”. They contain a chemical called as piperine which helps to increase our metabolism and reduce the accumulated fat. They are also known to increase the level of good cholesterol.

Turmeric: Turmeric is known to have many medicinal properties along with weight loss. It help regulate the blood sugar and prevents insulin resistance. Turmeric also prevents the storage of fat in our body.

Cumin: These are good for reducing fat from stomach and also helps in digestion process. A study proved if we add cumin to our meal everyday it help reduce 3 time more fat then usual.
It also help removing bad cholesterol from our body.

Cayenne pepper🌶-They are very loved by people for the spicy kick they provides. They are very helpful in weightloss process as they leads to fast metabolism and warms up body nature.
Just sprinkle some of it on your food and enjoy its benefits.

Cardamom: It is a digestive stimulant and has diuretics properties. It helps boost the metabolism and burn the fat accumulated in abdominal region. cardamom is also known to control blood sugar level.

Our eyes are the most important senses of our body. If we have good eye health it ensures the decrease in the risk of blindness, vision loss and disease like cataract and glaucoma.
Having good eye health increases quality of life. These days even small kids are suffering from vision problems and had to wear spectacles or glasses, the reason might be due to genetics or lifestyle factors like using excessive digital or electronic device. Diet also play important role in determining our eye health.

Things to include in your diet for good eye health:-

CARROTS – From childhood we have been hearing from our parents that “eat carrot they are good for your eyes” and it is true. Carrots a rich in vitamin A, C, E and B carotenes. Vitamin A has been seen to play important role in good eye vision and is part of a protein called as rhodopsin which helps retina absorb light. Carrot work on maintaining the eyes sight rather than improving them. So from next time try to add carrot in your salad or eat them as a snake. You can also enjoy its benefit as a carrot juice.

EGGS – They are rich in vitamins C, E and zinc. Eggs are also good source of lutein and zeaxanthin. Being rich in lutein and zeaxanthin it help reduce the risk of loss of eye sight with age. If you are not vegan or vegetarian then try having them for breakfast or lunch.

LEAFY VEGETABLES – Spinach, kale, collards are rich in lutein and zeaxanthin. They are also seen to be good source of vitamin C. The lutein and zeaxanthin act as antioxidants and absorbs blue light rays. They help stop the entry of blue light into interior eye to keep light induced free radicals away from eye cells.

CITRUS FRUITS – Fruits like lemon, oranges and grape are rich in vitamins C. Being good source of vitamins c they contribute to healthy eye vessels and helps in preventing age related eye disorders. Vitamins C is also seen to provide healing properties in case of eye inflammation.

NUTS – They are rich in omega-3 fatty acids and contain high amount vitamin E. Nuts like walnuts, cashews, peanuts, almonds are easily available in market and also good for gut health. They are rich in vitamins E which help protect eyes from damage caused by pollutants, smoke and radiation.

OILY FISHES – Fishes like tuna, salmon, trout, mackerels and sardines are rich in omega 3 fatty acids as they have oil in there gut & body tissues. They are seen to provide relief from dry eye caused by excessive time on computer. During dry eye syndrome our eyes produced less amount of tear and lack the film over eyes. Oily fishes are also seen to reduce macular degeneration and cataracts.

SWEET POTATOES – They contain vitamin A which is good for health of cornea. They contain 3 times vitamin A more than carrots. They are also rich in beta carotenes which helps in reduction of macular degeneration.

Welcome to our all-inclusive escort on different types of diets! Whether you are looking to enhance your health, control weight, or clearly inspect new good experiences, this blog will take you on a fascinate journey between the various environment of diets. Each and every one provides distinctive interests and deliberation, making it uncomplicated for you to discover the perfectly fitted for your way of life and desire. So, let’s expose the top secrets behind these thrilling dietary approaches!

The Mediterranean Diet: –

A arras of Flavours and durability picture yourself strolling along the sun-kissed coastlines of the Mediterranean while strolling appetizing dishes bursting with taste. The Mediterranean diet not only treats your gustatory cell but also encourage heart health, boost brain function, and let down the possibility of chronic diseases. We’ll inspect the key components of this diet, promoting an plenty of fresh fruits, vegetables, whole grains, lean proteins, and healthy fats.

The Ketogenic Diet: – Unlock the potential of Ketosis:

Get ready to embark on an expedition that embraces healthy fats and restricts carbohydrates. The ketogenic diet has obtained popularity for its prospective benefits in weight loss, enlarge energy levels, and increase mental clarity. We’ll delve into the science beyond ketosis, give practical tips for embrace this low-carb, high-fat diet, and high point some appetizing recipes to please your taste buds.

The vegan Diet: –

Nurturing your body and the nature: Come across the potential of plants and their capability to maintain your body while contributing to a legitimate future. The vegan diet, which keep out all animal products, has been embraced by infinite worldwide for ethical, habitat, and medical reasons. We’ll inspect the vital nutrients to look out for, explode common myths, and share delicious plant-based recipes that will leave you crave more.

The Paleo Diet: – Holding our Traditional Roots

Back off in time and embrace a diet that mirrors the eating routine of our Palaeolithic forefather. The paleo diet focuses on entire, unrefined foods, keep away from grains, legumes, and dairy. Learn about the possible interest, such as better digestion, enlarge energy, and managing weight, as we delve into the truth and provide awareness on how to acquire this diet to new life.

The Flexitarian Diet: –

The greatest of both worlds fighting to select in the middle of vegetarian and omnivores? Enter that semi-veganism diet, a flexible approach that highlight plant-based eating while permitting occasional utilization of meat and animal products. Discover how this steady approach can help you gather the benefits of a plant-focused diet while adapting personal preferences and lifestyle factors.

Conclusion: –

As we conclude our research of different types of diets, we wish you’ve obtained valuable awareness and innovation to embark on your own fitness journey. Remember, the key to long-term success lies in uncovering a diet that line up with your personal goals, preferences, and needs. Make sure to consult with Dietitian Shreya’s Academy. before making any significant dietary changes. So, embrace the power of nutrition, experiment with Flavors, and take charge of your well-being-the possibilities are endless!

Derived from the essence of olives, olive pomace oil brings unique qualities that can greatly enhance your culinary repertoire. Here are three compelling reasons to explore the potential of olive pomace oil in your cooking endeavors:

• Versatile Flavor Profile – A Perfect Companion for Diverse Cuisines

Olive pomace oil boasts a gentle and adaptable flavor, making it an excellent choice for a wide range of cuisines. Unlike the bold notes of extra virgin olive oil, olive pomace oil seamlessly blends with various spices and ingredients, allowing the true essence of each dish to shine. Whether you’re stir-frying vegetables, marinating meats, or indulging in deep-fried delicacies, olive pomace oil’s subtle character harmonizes with diverse flavors.

• Exceptional Heat Tolerance – Safeguarding Nutritional Integrity at High Temperatures

With a remarkable smoke point that spans between 460°F and 480°F (240°C and 250°C), olive pomace oil excels in high-heat cooking techniques. It retains its nutritional value even when subjected to high temperatures, making it a healthier choice for frying, searing, and sautéing. Unlike many other cooking oils that lose their beneficial properties when exposed to heat, olive pomace oil stands strong, ensuring your dishes remain both delicious and nutritious.

• Health-Promoting Qualities – A Treasure Trove of Essential Elements

Olive pomace oil offers a wealth of health benefits. It’s rich in heart-friendly monounsaturated fatty acids and contains potent antioxidants that combat inflammation and oxidative stress within the body. Some producers even enrich olive pomace oil with extra vitamins, such as Vitamins A, D, E, and K, further enhancing its nutritional profile and contributing to its health-enhancing attributes.

In summary, olive pomace oil emerges as a versatile and health-conscious choice for your culinary endeavors. Its adaptable flavor profile complements a wide array of cuisines, and its exceptional heat tolerance opens the door to various cooking techniques without compromising its nutritional integrity. Packed with beneficial fatty acids, antioxidants, and added vitamins, olive pomace oil proves to be a wholesome and tasteful option for your cooking needs.

Only if losing weight was as easy as downloading an app on your smartphone these days! We, the modern day people have become accustomed to convenience and fast pace that we expect the same to apply in wellness and health goals too. In the race to achieve weight loss in minimal time, most of us have a tendency to follow diet plans and habits which are not only unrealistic but also result in disappointment with no results.

Internet searches and following a routine that a friend has been following prove to be very ineffective as those really don’t take into account an individual perspective and need. The foods we consume don’t work by themselves, they have to be in sync with a proper meal plan and lifestyle so as to deliver actual results for losing or gaining weight.

Green tea has proven to be a catalyst in weight loss but depending solely on drinking multiple cups of green tea will not do any good unless you are taking care of other parts of diet too. Same is true for detox waters, such as Jeera Paani, Cucumber and Mint Water, Coriander Water, etc. which are doing trend these days. Over consumption of these can even be lethal, leave alone being beneficial. Supplementing a balanced and well tailored diet with Aloe Vera Juice, Apple Cider Vinegar, Isabel Husk, etc can undoubtedly expedite your weight loss journey if you stay focused and ensure that you don’t compromise on eating healthy foods in addition to only the popular and easy-to-lose-weight items!

There are no shortcuts, no magic pills and certainly no overnight spell that can help you achieve weight goals except the right plan that fits your requirement. Happy Living!