War On Sugar

Sugar has absolutely no nutritional value! It only delivers a load of Kilojoules in exchange for… nothing… it adds no value to your life.

How to shrink your belly:

It sounds easy, but we know that it is really difficult. The best way to stop the sugar craving is to go Cold Turkey, cut back drastically! In the beginning it will be really hard, however as your body regains its insulin sensitivity, it won’t crave sugar so much.

Rule Number 1:

Don’t be fooled by artificial sweeteners, the majority of them are just as bad for you as sugar itself

Rule Number 2:

Sugars are hidden in pretty much everything, but under another name, so make sure you read the labels on packaging before consuming. Especially fruit juices, peanut butters, cereals etc…

Rule Number 3:

Go Raw. Try to eat foods that either need to be refrigerated or that expire within a few days. This way you know it is not packed with preservatives.

Rule Number 4:

Don’t get confused between hunger and thirst. Often we think we are hungry, and our bodies are telling us to have some sugar for energy. Rather try having a cup of tea, or a glass of water to re-hydrate, and you will notice a lot of the time you weren’t even craving sugar or food.

Rule Number 5:

Just because it’s not sweet doesn’t mean it is not packed with sugar. Think of bread and pasta. These carbohydrates are filled with sugars which are called simple carbs.

Rule Number 6:

Be Mindful. Before eating or drinking something, just be mindful of what you are putting into your body. Recognize if it has sugar, and if it does, is it really worth putting in your body?

Moringa Seed

1. REDUCTION OF TIREDNESS & FATIGUE

In most days, 1 in 5 people feel unusually tired, and 1 in 10 have prolonged fatigue, according to the Royal College of Psychiatrists in the UK.

Moringa fights against these fatigues and tiredness by providing iron and vitamin A to the human body.

Iron is very useful for the prevention of fatigue in our body and vitamin A helps to speed up the chemical reaction of iron, thereby increasing metabolism. Moringa should be moderately added to our daily routines to effectively curb and prevent fatigue and unusual tiredness.

The rich iron content of moringa powder also makes it ideal for vegan, vegetarians and those suffering from anaemia.

2. SKIN

Moringa also helps to maintain skin and prevent aging and fading away.

It is also made up of skin vitamins like Vitamin A and vitamin E.

Vitamin A is necessary for healthy, radiant skin and vitamin E protects cells from oxidative stress helping fight the signs of ageing and help you look youthful.

Moringa also has one of the highest antioxidant contents of any food. With an ORAC value of 157,000, it has 6x the antioxidants of goji berries and comparable levels to the antioxidant powerhouse matcha.

Antioxidants are essential for protecting, repairing and preventing cell damage, minimising the ageing process of the skin in the long-term. They help counteract oxidative stress and the effects of free radicals. Free radicals are unstable molecules that damage collagen causing skin dryness, fine lines, wrinkles and premature ageing.

3. IMMUNITY

One of the best moringa benefits is its super immune-boosting powers that helps your body cells stay agile and fight germs. Maintaining a healthy immune system is essential for helping our bodies keep off deadly infections and illnesses. Moringa Oleifera leaves are an extremely rich source of:

Iron: 32.2{351fe137f43a412d55ccccccbd62719124d9d2efddff1aa2c462b18d594cebda} of NRV

Vitamin A: 18.9{351fe137f43a412d55ccccccbd62719124d9d2efddff1aa2c462b18d594cebda} of NRV

Both of which are essential for the normal and proper function of the human immune system.

Scientists have carried out researches over moringa as a cure for cancer or to prevent cancer. Moringa leaves have been shown to have beneficial properties in the fight against both breast and colon cancer cells and research is ongoing.

4. MUSCLE GROWTH

Moringa oleifera leaves are almost 25{351fe137f43a412d55ccccccbd62719124d9d2efddff1aa2c462b18d594cebda} protein, which is unusually high for a plant. The high protein content of moringa makes it particularly beneficial for vegans and vegetarians who can struggle to get a sufficient protein supply.

Try shaking it into a smoothie for a post/pre workout boost, or simply sprinkling some on your roasted vegetables for an easy way to increase your protein intake!

Pick a Healthy Breakfast

Remember how our mothers chased us to eat breakfast before we ran off to school? And note that mothers are still doing it, despite careers and busy days. It’s not surprising because breakfast is the most important meal of the day and it is important that everyone, irrespective of age, eats a healthy breakfast.

Starting your day right

After the night’s fast, a nutritious breakfast is just what the doctor ordered. Quite literally.

There are many reasons why eating a healthy breakfast is necessary:

It provides the necessary fuel for your body and brain.

A hearty breakfast helps control hunger pangs and the following urge to snack as the day proceeds.

It helps to control weight. So, if you are one of those misinformed ones, who thinks skipping the morning meal will help you reduce weight, be aware that research has shown that it has the exact opposite effect. When you skip breakfast, your body is being misled to think that there are no calories coming in and tends to conserve rather than burn calories. Studies have found that, in such a case, even consuming fewer calories during other meals STILL results in a higher BMI (Body Mass Index).

Breakfast jumpstarts your metabolism and helps you eat fewer calories during the day.

For children, breakfast is of even more importance as theirs are growing bodies with high demands for energy, both mental and physical. After a night’s rest, their ‘fuel tank’ is empty and a good, healthy breakfast is the fuel they need to deal with school and play.

Sugar and spice and all that’s nice…

That’s not what a good breakfast is made of!

A nutritious breakfast includes whole, unprocessed foods of fruits, vegetables, grains, protein foods, and dairy. Ideally, split your breakfast plate into 3:

1/3 of protein and dairy: the building blocks of life

1/3 of fruits and vegetables: the minerals and vitamins which protect body functions and contribute to immunity

1/3 of complex carbohydrates and essential fats: these are the energy givers that will energise you through the day.

Carbohydrates: the cereal killers?

There is a marked misunderstanding of carbohydrates.

There is a gap of at least 10 to 11 hours between dinner and the next day’s breakfast. The body and the brain function when we burn glucose to release energy: this we get from carbohydrates.

At the same time, sugary, ready-made cereals and simple carbohydrates which are high on the glycemic index (GI), cause blood sugar spikes and contribute to overweight.

Quality complex carbohydrates, on the other hand, are low on the GI and are slow to digest: as a result, the release of glucose into the blood is slow and steady.

Going the whole way

Processed foods, especially breakfast cereals are touted as easy-to-make and easier to eat. But they contribute very little or nothing towards nutrition and are often ’empty calories’, which contain hidden salt and unhealthy sugars.

Whole breakfast cereals, like whole wheat daliya, poha or millets, are just that- WHOLE. And wholesome too. There are many advantages to making whole grains your source of energy and including them in your breakfast:

Since they are not processed, they contain the bran, germ, and endosperm and retain all the nutrition that Mother Nature has gifted us through them.

As mentioned earlier, they are complex carbohydrates, low on the GI, and do not cause blood sugar spikes. This is a boon, especially to people suffering from diabetes.

They give you a feeling of fullness, and you are less likely to reach for that bag of chips or that bar of chocolate if they are made a part of your breakfast menu.

They are high in fibre and add bulk to stool: this is good for digestion and constipation.

They protect the heart by lowering LDL cholesterol and triglyceride levels and controlling blood pressure.

They are rich in vitamins and essential minerals: their antioxidant properties are additionally beneficial to cardiovascular health and overall protection against disease.

The right breakfast cereals can make a new person out of you: one that is energetic and has the stamina to face the challenges of the day.

What to limit

There are quick-fix breakfasts that have caught the fancy of many. While it may be alright to indulge on that rare occasion, these are best avoided. Processed cereals, white bread, sugary foods like jam, pastries, and doughnuts, and processed meats like sausages and bacon, should be on the omission list. They have little nutritional value and increase the risk of chronic diseases affecting the heart, contribute to high blood sugar levels, may cause strokes and even some kinds of cancer.

Going organic

Get the best benefits from your breakfast cereals: in addition to eating whole grains, make them organic.

Organic breakfast cereals are free of chemicals. In today’s agricultural scene, whole breakfast cereals not only have all the ingredients that Mother Nature has created them with, but also some that have been added on by Man. Unfortunately, these are not welcome additions.

The indiscriminate use of chemicals in agriculture as fertilisers and pesticides causes irreparable harm to health and the environment.

Vegetarian Protein Foods

1. Greek Yogurt:

While dairy products in general are good sources of protein, Greek yogurt goes one step ahead to be a protein powerhouse, containing twice the protein and half the sugar and carbohydrate content of regular yogurt. This thicker, strained variety of yogurt contains the roughly same amount of protein as a three-ounce portion of lean meat. Opt for organic Greek yogurt whenever possible; research shows that organic milk contains omega-3 fatty acids. Plain Greek yogurt is preferable; sweeten it with fruit or a natural sweetener like honey.

2. Lentils:

Lentils are an excellent source of folate, a nutrient important for nervous system and heart health. One cup of lentils can provide roughly 18 grams of protein. Moreover, lentils are high in fibre content; thereby aiding in digestion and high in potassium for a healthy heart. Consume lentils with rice or other grains to supplement your daily protein needs.

3. Nuts and Nut Butters:

An assortment of nuts like walnuts, almonds, cashews, and peanuts provide a quick protein boost. Nut butters are also good sources of monounsaturated fat, which help lower bad cholesterol (LDL) levels. Almonds in particular, work well with salads and other foods and are less allergenic compared to peanuts.

4. Vegetables:

There is nothing better than a bowl of healthy greens to give you that nutritious punch! A cup of cooked spinach can provide as much as 7 grams of protein, while a cup of French beans can deliver about 13 grams. A cup of boiled peas can give you about 9 grams of protein, and about two cups of cooked kale give about 5 grams.

5. Quinoa:

A superb source of non-animal protein, it works as a complete protein source, meaning that it contains all the 9 essential amino acids that are required for the functioning and health of the human body. Moreover, quinoa is a gluten-free food source, for those with Celiac disease. One cup of cooked quinoa provides around 8 grams of protein – more than an egg! Additionally, quinoa contains high amounts of iron and magnesium. Add to cold salads or as an accompaniment to your grilled foods. Quinoa is also a great substitute for rice.