The foods that we eat on a daily basis have an impact on our body system in some way or the other, especially when it comes to maintaining and regulating heat in the body. Most foods that we tend to eat have the ability to produce heat in the body, considering they take time to digest, so the body system needs more energy to stimulate the process, which further produces heat. Foods that generally contain more fat, protein and carbohydrates often heat the body up while digesting food. So what are the foods we must ensure a control upon in order to keep our body cool and healthy?According to Nutritionist and Physiologist, Ritesh Bawri, "Food has a substantial impact on you. When food causes the temperature in your body to increase, it is known as thermogenesis. Thermogenesis occurs when your body breaks down the food that you consume to produce brown fat which has a particular protein. When this protein reacts, with the food it causes the production of heat."
Here's what the expert Nutritionist Ritesh Bawri suggests,
Root vegetables are known to cause heat in your body. These include vegetables such as potato, carrots, sweet potato and kale. These vegetables require more energy during the process of digestion causing heat in your body. According to Ayurveda, consuming onions and garlic also generates heat in the body. Similarly, Reiki practitioners ask their patients not to eat pungent foods such as onions, shallots, leeks, chives, spring onions. Along with the heat, these foods are also believed to cause nightmares, disturbed dreams and confusion.
Naturally, consuming hot liquids raises your body temperature. Most nutritionists agree that this is a good thing for your body. A slight increase in body temperature caused by consuming food or exercise creates an environment that is hostile to pathogens in your body. Your body can fight them more effectively. While summer is upon us and you should be consuming foods that calm your body, do not also forget to eat a few things that increase your body temperature, at least occasionally.
As per the book 'The Complete Book of Ayurvedic Home Remedies' by Dr. Vasant Lad, here's a list of 'hot' foods -
1. Fruits like mangoes, apples and oranges are considered as hot foods; excessive consumption of these fruits may lead to irritation in the stomach.
2. Common kitchen foods like onion, garlic, black pepper, ginger and other spicy foods are responsible for producing heat in the body.
3. Root vegetables are innately hot, which is why they are generally recommended during winters.
4. Spinach, beans, potatoes, broccoli, et al are also said to have a strong 'taasir' that produces heat in the body.
Here's just the list of heat producing foods that you must mostly avoid, especially during summers.
While these foods may produce heat in your body, it doesn't mean you stop eating them; it only means that you do not consume them in a huge quantity that may lead to stomach problems. Moderation is the key to keep healthy.
A healthy body weight is generally considered to be an indicator of good health. Although it's not advisable to follow fad or crash diets to lose weight, as these might end up doing more damage than good, one must generally try to incorporate a little bit of physical activity and follow a balanced diet to maintain the body in good health. A healthy body may also translate in a healthy mind and diet is one of the most important factors that influence your weight. There is merit to improving the quality of your diet and one of the biggest ones is to lower the risk of obesity and the health complications that come with it. Improved cardiovascular health and low blood pressure are two great benefits of weight loss. To achieve a healthy weight, it is recommended to add certain healthy nutrients to your diet and to kick out certain other unhealthy ones.
Protein is one of the nutrients that are considered as crucial for a healthy body. Protein helps maintain and repair muscle mass and is also essential for a healthy weight loss. Fish and seafood is considered by most health experts as one of the healthiest sources of protein out there. Although scientists are divided on a number of nutrition-related facts and beliefs, most of them seem to agree that fish is good for health.
Fish For Weight Loss
Here are some of the reasons why fish can help you lose weight in a healthy way:
1. High Quality Protein
Fish is a great source of lean protein. The amount of protein packed in a portion depends on which variety of fish you opt to consume. But overall, fish is a great way of loading up on high quality protein that helps you reach your weight loss goals. Protein helps you stay full for longer and compliments your workout, helping in quick repair of muscles.
2. Healthy Fats
Contrary to common belief, fats can actually help you lose weight, given that you know what kind of fats to include in your diet. The kind that is found in fish are omega-3 fatty acids, which have heart protective benefits and are known to promote better weight management.
3. Low In Calories
Being low in saturated fats, edible fish are low in calories and filling. Being a low-calorie satiating food, fish can help you stay in shape.
4. Maintains Healthy Metabolism
Fish is rich in iodine, which is responsible for the proper functioning of the hormone thyroid. The nutrient keeps the levels of thyroid up, helping the body's metabolism on an optimal level. This, in turn, helps the body burn calories normally.
Some of the healthiest fish to consume for weight loss include salmon, tuna, Pacific cod, trout, sardines, mackerel, and even the desi hilsa. The UK-based National Health Service recommends two portions (140 gm per portion) of fish per day, including one of oily fish, to stay healthy. However, it is advised to consult your nutritionist or dietitian to know exactly how much fish you must consume on a daily basis.
Our body requires a range of minerals and vitamins in order to function smoothly. Among some of the main essential vitamins that are important for the human body are Vitamins A, B, C and D. All these vitamins perform different functions inside our bodies and the deficiencies of these may result in a number of ailments, both mild and serious. From immunity to eye and skin health and even mental health, the presence (or absence) of these essential vitamins can control some of the most essential functions of the human body. These vitamins are mainly derived from food sources, both animal and plant-based and a diet is only considered healthy and balanced, when it contains adequate amounts of all these vitamins, along with minerals as well as the macro-nutrients- fats, proteins and carbohydrates.
What Is Vitamin A?
Vitamin A is one of the essential vitamins required by the body. It is fat-soluble in nature and is usually stored in the liver. The daily requirements for this vitamin can be easily met by consuming a number of vegetarian and non-vegetarian foods. There are two different types of Vitamin A- Preformed Vitamin A and Provitamin A. Preformed Vitamin A is also known as retinol and it can be used up directly by the body. Meanwhile, Provitamin A is also known as carotenoids, which, after being consumed, are converted to retinol in the body. Dairy products and poultry like eggs, milk, chicken, are rich in retinol. Meanwhile, carotenoids are present in vegetables and fruits. The Required Dietary or Daily Allowance for Vitamin A varies according to age of the person. Additionally, the RDAs for Vitamin A are especially prescribed for pregnant women, as well as lactating mothers.
Vitamin A Uses and Benefits
Despite being abundantly available in Vitamin A rich foods, one-third of the world's children under the age of five, suffer from its deficiency, according to a 2009 World Health Organisation's global database on Vitamin A Deficiency. This deficiency has also been known to be fatal to kids, and has also been held responsible for causing preventable childhood blindness, particularly in South East Asian and Africa (as per a 2013 report by the National Institutes of Health). Numerous scientific studies have pointed at the health benefits of consuming adequate vitamin A, as part of your daily diet.
Let's look at some of the important roles and benefits of consuming Vitamin A:
1. Eye Health
Vitamin A is responsible for maintaining eye health, as it converts the light entering our eyes into electrical signals that can be then interpreted by the brain. Additionally, Vitamin A is a component of the pigment rhodopsin, which is found in the retina of the eye and is said to be photosensitive.
2. Improved Immunity
A deficiency of Vitamin A can leave you to be vulnerable to a number of diseases and consuming it ensures that your body's defences are active. This vitamin is important for maintenance of the mucous lining in the eyes, gut, genitalia and the lungs, and it is also crucial for development of white blood cells that fight infectious diseases.
3. Fights Acne
Acne is a skin problem that involves severe breakout of pimples that are often painful and most often even leave scars behind. Vitamin A is said to prevent development of acne.
4. Healthy Bones
Vitamin A also supports bone development and health and a deficiency of this vitamin has been linked with poor bone health. Some studies have shown that people with low levels of Vitamin A in blood are susceptible to bone fractures.
5. Reproductive Health
Vitamin A is important for maintaining the reproductive health of both men and women, especially the latter by ensuring the proper growth and development of the embryos during pregnancy. Deficiency of vitamin A in an expectant mother's diet has been linked with birth defects in their kids.
Vitamin A-Rich Foods | Best Dietary Sources Of Vitamin A
Here are the best dietary sources of Vitamin A1 or retinol (Preformed Vitamin A):
1. Cod Liver Oil
One of the best sources of retinol is cod liver oil, which is commonly consumed in the form of supplements, which has 2000 per cent of the Daily Value (DV), as per the data by USDA.
2. Goat Cheese
This low-calorie cheese is also a rich source of Vitamin A. It contains 29 per cent of the DV (as per USDA data).
3. Liver
The livers of mammals like cow, lamb, pig etc. are incredibly rich in retinol and can be consumed as part of a non-vegetarian diet to meet requirements of the vitamin.
4. Blue Cheese
Another healthy cheese- blue cheese- is also rich in Vitamin A1 and contains 15 per cent of the DV (as per USDA data).
Here are the best dietary sources of carotenoids or Provitamin A:
1. Carrots
Carrots are popular among health nuts for its nutrient riches, among which Vitamin A is found in 104 per cent of the DV (as per USDA data).
2. Spinach
This extremely healthy low-calorie veggie is also rich in Provitamin A or carotenoids containing 52 per cent of beta-carotene (a type of carotenoid) by DV (as per USDA data).
3. Sweet Potato
This favourite food of the health freaks also contains good amounts of carotenoids- 283 per cent of the DV (as per USDA data).
4. Papaya
This fruit is important for liver and eye health and contains high amounts of Provitamin. It has 274 micrograms of beta-carotene (as per USDA data).
5. Mango
The king of fruits mango also reigns supreme when it comes to supplying your body with Provitamin A. The delicious fruit contains 21 per cent by DV of Vitamin A (as per USDA data).
Since Vitamin A is fat-soluble, it will be absorbed better by the body when consumed along with healthy fats. Animal-sources of Vitamin A may be more effective in fighting Vitamin A deficiency as they are also naturally rich in fats. For plant-sources of Vitamin A, make sure you add some amounts of healthy oils like olive oil, canola oil etc. to improve Vitamin uptake.
Banana is probably one of the most commonly available fruits throughout the world. Botanically classified as a berry, it packs a nutrition punch. Bananas grow on large herbaceous flowering plant in bunches and can be of red, brown, purple, yellow and green variety. Be it the flower, leaf, trunk or the fruit itself, the entire shrub is useful in various ways. In the Indian subcontinent, bananas are widely used in cooking; banana chips, banana jelly, raw banana subzi are some of the most popular dishes in our country. The flowers of banana are a delicacy in both Bengali and south Indian cuisines. Banana leaves are used for making eco-friendly disposable eating bowls as they are waterproof and flexible enough to be moulded into shapes. Other than this, fish and rice is often wrapped in these leaves for cooking purpose. Whereas, the soft inner core of the banana trunk is used across Southeast Asian cuisines for cooking.
In addition, the fibre from the shrub has been used for making clothes since the 13th century and it is also used for making paper.
Despite being abundantly rich in essential nutrients, bananas have always been associated with obesity for some strange reason. Hence, to understand its health quotient, let's have a closer look at the nutrients.
Calories: At less than 100Kcal per serving, this is a perfect in-between meal snack. It provides important vitamins and minerals too.
Carbohydrates: A good source of carbs, bananas provide quick energy and are a perfect pre-workout snack. Carbs are the main source of energy for our body, so a healthy carb snack goes a long way in keeping our energy levels up. Bananas have a low Glycaemic index (51+/- 3), which means that the fruit isn't going to increase your blood sugar too much. Diabetics need to speak to their nutritionist for individual guidance.
Fat: Bananas contain .22gms of fat! It's negligible, so stop worrying and add bananas to your meals as one of the seasonal fruits to have in rotation.
Fibre: Bananas have a modest amount of fibre but what makes it an ideal choice for healthy digestion is the fact that within its fibre is one type called Pectin. A soluble fibre, the quantity of pectin increases as the fruit ripens. Pectin is linked to decreasing cholesterol and lipids in the blood. It has also shown glucose and insulin lowering activity, and in addition it increases the gastric emptying time, which further promotes satiety.
Folates: One of the preferred weaning foods for babies is mashed banana. The folates present in bananas help meet the need for folic acid in infancy and early childhood. Folates are required for converting carbs to energy, for making red and white blood cells and for production of DNA & RNA. Folic acid is also associated with a decreased risk of heart diseases and stroke.
Potassium: It is a key mineral that is associated with important functions in the body. Potassium is required for maintaining the electrolyte balance in the blood and also help in controlling blood pressure by negating the effects of salt. It is essential for the muscles to work effectively, especially those that control the heart beats and breathing; potassium also helps the nerves work properly.
Every food that nature provides us with comes along with health benefits; therefore, eliminating it from diet because of some myth not just deprives us of good nutrition but also variety, which is the spice of life. The only contraindication for consuming bananas are for people with kidney diseases, or people on medication, which may lead to an increase in potassium.
You may agree, in this fast paced life, we all need to slow down a little and spare some time to relieve the constant pressure and stress of winning the rat race and calm our mind, body and soul. This is when Restorative Yoga comes into play and provides a sense of physical and mental balance. For centuries, yoga has been a practice of choice by millions worldwide for regaining mental and physical strength. According to a survey in the year 2016, conducted by the Associated Chambers of Commerce and Industry of India (ASSOCHAM) - there has been a spurt in the number of Indians taking yoga by up to 30 percent, most of whom have been inspired by various celebrities and the media attention that it has garnered. Similarly, according to the release 2016 Yoga in America Study Conducted by Yoga Journal and Yoga Alliance, the number of US yoga practitioners has increased to more than 36 million, up from 20.4 million in 2012.
Looking at the whopping increase of yoga practitioners in India and the US, we now know how people are preferring yoga over gym or any other activity. Considering the sedentary and pressured lifestyles today, restorative yoga is your savior and how.What is Restorative Yoga?
With the influx of so many yoga styles, each conveying their own blend of postures, meditation, relaxation and philosophy, restorative yoga is one such yogic exercise that leads its practitioner towards a more healing experience that can help usher them into the world of peace and quiet. Restorative yoga generally relies on the use of props including pillows, blocks and straps to support your body in a full, comfortable and long stretch. According to renowned yoga expert, Priyanka Devi Gupta, this age0old practice is especially beneficial in today’s day and age. “Restorative yoga is extremely beneficial for people having a hectic life and helps in slowing down the process. It helps you connect with your mind and body and also lets you focus on your breath.”
This sequence consists of typically five to six poses that allow you to take rest and relax on the given prop. Held for five minutes or more, restorative yoga comprises light twists, gentle backbends and seated forward folds.
How to Practice Restorative Yoga?
Here are five poses of restorative yoga and the steps involved in attaining these poses:
1. Legs-up-the-wall Pose (Viparita Karani)
This pose is a passive and supported variation of the shoulder stand. You will be required to rest your legs vertically on a wall as you lie on the floor. You would also require a thick blanket for support. This is a comfortable pose that will help you relax deeper. It aids mild depression and anxiety as it calms you down, further curing insomnia and other sleeping disorders.
2. Corpse Pose (Savasana or Mrtasana)
Savasana or Corpse pose is synonymous to its name, which means to essentially place the body in a neutral position. This pose lets you lie flat on your back, preferably without any prop, with your eyes closed. You are required to release all the energy down and loosen the body to relax, while moving your attention to different parts of the body. If done well, this posture can help bring you to a meditative state of rest that helps in repairing tissues and cells and in relieving stress. It also helps reduce blood pressure, anxiety and sleeping disorders.
3. Child’s Pose (Balasana)
Balasana or Child’s pose derives its name from two Sanskrit phrases, ‘child’ and ‘comfortable seat’. This pose involves kneeling on the floor by touching the toes and sitting on your heels, about as wide as your hips. Balasana is a deep forward bend, where the torso rests on the thighs. This pose helps in stretching the hips, thighs and ankles. It calms the brain and reduces stress and fatigue.
4. Reclining Hero Pose (Supta Virasana)
Reclining hero pose or supta virasana is a reclining pose. To begin with, kneel on the floor, with your thighs perpendicular to the floor, and touch the inner thighs together by bringing knees close to each other. Slide your feet apart, slightly wider than your hips. Once you get the position right, start lowering your torso towards the floor. Start by reclining back slowly. Your body is supported by your arms as you start going closer to the floor. Ensure that you are not in any way overstraining your muscles. This pose is excellent for aiding constipation and builds stamina. It also helps in eliminating anger and aggression.
5. Reclining Bound Angle Pose (Supta Baddha Konasana)
Reclining Bound Angle pose or Supta Baddha Konasana aka Reclined Cobbler’s Pose is deep relaxing position that requires you to lie down comfortable on your back with legs extended. Bend the knees to bring soles of your feet together to touch. Let the legs fall open on both sides. The natural tendency of the pose is to push the knees towards the floor. This pose stimulates abdominal organs like the ovaries and prostate gland, bladder and kidneys. It improves blood circulation and helps relieve the symptoms of stress, menstruation and menopause.
Priyanka explains, “Although all the poses are super beneficial, the corpse pose, child’s pose and reclining bound angle pose are super relaxing in their own way. Initially, it will be difficult to focus on your breath as random thoughts keep distracting the mind, however, with practice you will know the difference.”
What are the Benefits of Restorative Yoga?
Here are some of the benefits that restorative yoga has to offer to all the yoga practitioners:
1. Helps you calm down
Restorative yoga offers an excellent opportunity to cut chords and disconnect with the outside world and let you travel to the world of nothingness and helps in calming you down. As you move along, it helps you to get in to deepened awareness and meditation. Moving through the poses slowly, you will start exploring your mind and body at a very steady tempo.
2. It lets you learn the art of acceptance
Restorative yoga does not have a forced pose; hence, it lets your body release itself according to ease. It lets you accept the kind of body you have and throw away all the preconceived notions about it.
3. It enhances flexibility
Although all the yoga poses make you a lot more flexible, however, practicing the restorative yoga makes the job easier. You generally explore what happens when your body releases all the tension.
4. It helps shed weight
Restorative yoga helps ion reducing cortisol levels that are also responsible for increased abdominal fat among other negative effects on our body.
5. It boosts your immune system
A regular restorative yoga practice actually helps improving the immune system. It is because the asanas (poses) nurture the body and induce relaxation response, while reducing the stress response, which further help in building a better immune system.
6. It heals sickness and soothes your nervous system
Restorative yoga does not include any active asana, rather it lets you and your body relax. The body, while in such pose, heals itself and cures the sickness. It also provides benefits including promotion of smooth blood circulation and tissue renewal.
Restorative yoga takes your body into a state that allows rejuvenation and relaxation. Go ahead and try these relaxing poses and say hello to a quieter mind.