A healthy body is more difficult to achieve and is generally assumed that there is a lot of work that goes into it. By a healthy body we don't just mean a slim and lean physique, but also a body that is free of all diseases and deficiencies and one with all the organs working at an optimal rate. Besides being physically active, you also need to take care of your diet, in order to stay fit and healthy. A diet that is nutritionally rich and low in sugar, salt or processed foods is ideal for a healthy body and mind. For those looking to lose weight and build muscle, a diet rich in proteins and low in carbohydrates may work well.Given the weight loss wave that is sweeping the world, there is a lot of demand for high protein foods that are also low in carbohydrates. However, there is a lot of confusion regarding which foods one should include in their diets, and which ones they should exclude. It is important to remember that not all bodies are alike. This means that your body type and body goals are different than the next person, which demands for a tailor-made diet plan made just for you. It's advisable to consult a certified nutritionist who can help you draw up a diet chart according to your needs and weight loss goals.

How Much Protein Do You Need?
Simply loading up on a whole lot of protein is not going to help you. You need to determine exactly how much protein your body needs and how much you are currently consuming. Moreover, the amount of protein you need to consume per day depends on your body composition and total body weight. According to the US Department of Agriculture (USDA), every person above the age of 19 must consume 0.8 grams of protein per kilogram of their body weight, per day.
This means that you will get your daily amount of protein intake by multiplying 0.8 with your total body weight. This is the amount that is adequate to maintain the lean muscle mass of your body and also keep you satisfied and full for longer. It's also important to find out the percentage of calories that you should be getting from proteins. This will generally depend on your body goals and whether you are looking to gain or lose weight.

Benefits Of A Diet Rich In Proteins
Your organs, tissues, muscles and hormones are all made up of proteins. This is why they are known as the building blocks of life. Proteins do most of the work inside our body cells and are important for building the structure and functions of our organs and tissues. All proteins are made of 22 building blocks, known as amino acids. Of these 22 proteins, nine are essential amino acids and must be given to the body through your diet, as your body is incapable of making them itself.

A lot of protein in your diet comes from lean meats like eggs, fish, chicken, etc. Some plant-sources of proteins are also available for vegetarians, but these are not sufficient to meet your body's daily requirements. This is why you need to keep a balance between plant-based and animal-based protein sources to meet your body's protein demands.

A diet high in proteins has a number of health benefits, including maintaining a healthy body weight and losing extra fat. A diet rich in proteins and low in carbohydrates can help you bulk up faster and workout with more energy. Moreover, protein-rich foods have also been known to stabilise blood sugar levels, eliminating the need for you to eat more frequently. This effectively leads you to consume fewer calories. Protein-rich foods have also been found to improve learning abilities and concentration, as well as reduce brain fog. Proteins also stimulate absorption of nutrients from food.
Top 10 Low-Carbohydrate High-Protein Foods
You can effectively gain a greater percentage of calories from proteins as compared to carbohydrates, by being just a little mindful of what exactly you are putting on your plate. Although removing an entire food group of carbohydrate from your diet may have harmful repercussions, there are certain foods that you can eat to ensure that you consuming more proteins than carbs on a daily basis. Moreover, it's important to make sure that the foods you eat have carbs in the form of fibre and not sugar.

Here are top 10 foods that are rich in proteins and low in carbs:
1. Eggs: Your favourite breakfast food is highly nutritious and full of good quality proteins. One large boiled egg contains almost no carbs and 13 gm of proteins. They are very versatile and can be included in a number of ways in your daily diet.

2. Walnuts: One of the healthiest nuts out there is the walnut, a 100-gm serving of which contains 15 gm of proteins. So, snack on these brain-shaped nuts for a protein kick.

3. Chickpeas: These high-fibre legumes are a hit with gym-goers as just a 100-gm serving of this healthy snack contains 19 gm of proteins. Moreover, 68% of the total carb content of chickpeas is fibre, which makes it a filling food.

4. Tofu: It's a favourite food among vegetarians and vegans. A 100-gm serving of tofu contains 9 gm of high-quality protein and zero carbs.

5. Lentils: A 100-gm serving of boiled lentils contains 9 gm of protein. Moreover, the same amount of lentils also has 8 gm of dietary fibre.

6. Pistachios: These nuts are great to munch on as mid-meal snacks. A 100-gm serving of pistachios contains 20 gm of protein and 10 gm of dietary fibre. So, go ahead and add pistachios to your breakfast smoothies and desserts.

7. Oats: One of the healthiest breakfast foods is oats, which contains high-quality fibre and almost 17 gm of protein, per 100 gm of its serving. Make sure you only opt for sugar-free oatmeal to avoid consuming unwanted calories.

8. Black Beans: These are one of the best diet foods for people looking to eat protein-rich meals. A 100-gm black bean serving contains 21 gm of protein and high amounts of dietary fibre.

9. Yogurt: Also, one of the best low-fat dairy sources of protein, yogurt is a popular choice among fitness lovers. It contains no carbohydrates and 10 gm of protein per 100 gm. It's delicious and also great for your digestive health.

10. Tuna: The saltwater fish tuna is one of the best sources of lean proteins, as it has zero carbohydrates and a whopping 30 gm of proteins per 100 gm of serving.

These are just some of the best high-protein low carbohydrate foods that you should include in your diet for healthy meals. It is still recommended to consult an expert nutritionist before starting on any diet, especially if it's a fad diet.

Consuming Mediterranean diet rich in antioxidants could reduce the adverse effects of air pollution on health.

A diet which includes antioxidants present in fruits, vegetables, whole grains, legumes, olive oils, fish and poultry over red meat and processed foods, can weaken the adverse effects of exposure to high levels of air pollution, says researchers.

The study showed that people who least adhered to these antioxidant-rich foods had 17 per cent higher risk of cardiovascular disease related deaths for every 10 micrograms per cubic meter increase in long-term average PM2.5 exposure, compared to 5 per cent in those who consumed such diet.

“Given the benefits we found of a diet high in antioxidants, our results are consistent with the hypothesis that particle air pollution caused by fossil fuel combustion adversely affects health by inducing oxidative stress and inflammation,” said George Thurston from Department of Environmental Medicine at the New York University.

The study, presented at the American Thoracic Society 2018 International Conference in San Diego, included data from 548,699 participants for over a period of 17 years. They were linked to estimates of long-term exposure to fine particulate matter (PM2.5), nitrogen dioxide (NO2) and ozone (O3) based on census tract information.

Deaths from all causes increased by 5 per cent for every 10 parts per billion (ppb) increase in long-term average NO2 exposure in those with least consumption of the diet as compared to 2 per cent among the people with higher consumption.

“However the diet did not appear to protect against the harmful effects of long-term exposure to O3…the ozone effect was not significantly blunted by a Mediterranean diet, so ozone apparently affects cardiac health through a different mechanism”, said Thurston.

Our immune system protects us from various diseases. However, at times it goes into an overdrive and attacks the body itself, leading to tissue destruction and degenerative diseases, referred to as autoimmune diseases.

Autoimmune disorders include multiple sclerosis, sarcoidosis, type 1 diabetes mellitus, lupus, rheumatoid arthritis, scleroderma, Graves’ disease, chronic thyroiditis, celiac disease, Crohn’s disease etc.

Autoimmune problems have a strong genetic predisposition but triggers may include excessive exposure to sun, infections, drugs or other conditions.

The question of whether a person’s diet influences his autoimmunity has been the subject of many unresolved debates. Interestingly, growing evidence indicates a role of the diet in preventing, delaying or reversing the expression of genetically determined autoimmune diseases.

Several studies have tried to establish the role of individual nutrients and dietary factors in autoimmune disorders.

As the gut is a major site of many complex interactions, which control immunity, it is the largest interface between an individual and his environment and therefore, provides the largest exposure for immune building micro-organisms and exposure to toxins and allergens. Strengthening the age-old adage, we are what we eat.

Over the past years, evidence has supported a major role for specific dietary factors including vitamin D, vitamin A, selenium, zinc, omega-3 fatty acids, pro-biotics, glutamine (an amino acid) and flavanols (plant chemicals which protect against disease) in influencing autoimmune diseases. Interestingly, the effects of deficiency of vitamin D may extend beyond bone health and calcium balance. It has now been associated with increased autoimmunity and increased susceptibility to infections. Associations between vitamin D and autoimmune diseases have been confirmed in multiple sclerosis and rheumatoid arthritis. Recent studies also indicate that vitamin A is a potent immuno-regulator and can be instrumental in the prevention of intestinal inflammation and autoimmunity.

Certain kinds of fats have also been found to be useful in preventing and modulating auto-immune diseases. Several studies have shown that diets high in omega-3 fatty acids, the kind of fat found in fish, and flaxseeds have a role in reducing the risk and treating autoimmune diseases. Omega-3 fatty acids not only prevent heart disease but may also reduce the risk of autoimmunity. Further, it has been reported that a combination of omega-3 fatty acids and calorie restriction may be a more effective than omega-3 alone.

Dietary modification has shown its greatest beneficial effect when started prior to or immediately after the onset of disease. Also a golden rule, the old age principle of balance prevails. Optimum but balanced food intake maintains healthy growth and a disease-free lifespan.

Autoimmunity is complex and multi-factorial in nature. The role of nutrients including minerals, trace elements, antioxidants and fats needs to be further explored. In the future, diets, dietary supplements and feeding practices may become an integral part of prevention and treatment.

Quinoa pronounced ken'wa, kinwa or kinua, is the seed of a grain crop. It is a pseudo-cereal which makes for a grain supplement. A native of South America, today it is grown across the world. Quinoa's nutrition is so good that it is very often called a super grain because of the nutrients present in it. It is fact referred to as a functional food -food that has health benefits beyond nutrition. Quinoa is an excellent source of various vitamins and minerals and is said to have a lot of health benefiting properties.

Quinoa Nutrition: Health Benefits That Quinoa Provides:
Antioxidant Powerhouse: Quinoa is a rich source of two flavonoids -quercetin and kaempferol. The intake of flavonoid-rich food has been associated with protection against a number of lifestyle diseases. Quercetin is important for its chemo-protective (cancer prevention) action, anti-bacterial, anti-inflammatory, antiviral and strong anti-viral activity. Kaempferol is also known for its action against cancer cells. Both these flavonoids together, work more efficiently than individually, making quinoa more special.
Good Source Of Protein: Grains are never considered a source of protein because they are usually deficient in two amino acids-isoleucine and lysine. This deficiency makes them poor sources of quality proteins. Quinoa has a higher content of both, especially lysine making it a good complete vegetarian protein source.

Healthy Fats: The fats present in quinoa support health. It is a rich source of oleic acid, a heart healthy monounsaturated fat. It also contains alpha linolenic (ALA) fat, an omega-3 fatty acid known to decrease the risk of inflammatory diseases.

Source Of Fibre: Its fibre content is much higher than other cereal grains like wheat, barley, and ragi. Coupled with a low GI, it makes for a great substitute grain for diabetics and weight management. High fibre intakes are associated with lower risks of cardiac diseases, diabetes and colon cancers. Being high in fibre, quinoa also promotes early satiety and controls the total calorific intake of a meal.

Rich In Minerals And Vitamins: It has high amounts of phosphorus which is good for bone, teeth and energy metabolism. Quinoa also has more riboflavin and folic acid than wheat and rice. Riboflavin deficiency is related to poor iron absorption and anaemia. Folic acid prevents birth defects in babies. Vitamin E is usually not found in cereal grains in significant amounts. Quinoa, however is special; it has 2.4mg/100gm. Vitamin E is closely associated with anti-inflammatory benefits.

Gluten-Free: Quinoa is naturally gluten-free. Our modern diets are heavily dependent on gluten-rich wheat and wheat products. Replacing these occasionally with gluten-free cereals is a good break for our digestive system. For people with gluten sensitivity or celiac disease, this complete food is a boon to have.

Cook And Buy The Best Way:

When cooked, it has a soft fluffy with a nutty flavour. Quinoa grains must be washed well to remove the bitter flavour. For cooking, you need to add 2 parts of water to one part of quinoa and boil it. The volume after cooking increases to a considerable extent, so cook amounts that you need. Quinoa is also used in the form of flour, pasta and flakes.

Buy quinoa that is moisture-free and dry. Quinoa is an off white-coloured cereal but now red and black quinoa is also available, sometimes you may even find a tricoloured one. If you need to keep it for a longer time, refrigerate it. It lasts well outside for about a month or two.

You’ve updated your wardrobe with light fabrics and flowy silhouettes. You’ve slathered on sunscreen and are wearing sunglasses and a hat for good measure. Why then are you finding it difficult to manage the mercurial temperatures? It could be because you’re not including cooling foods in your daily diet.

Chef Sudhir Nair, Executive Chef at Courtyard by Marriott and Fairfield by Marriott, Bengaluru, and Chef Kasiviswanathan, the Executive Chef for Radisson Blu Atria, Bengaluru, share five easy tips that will help your body cope with the heat:

* Eat and enjoy a light breakfast every morning comprising of fresh fruits and lots of liquids. Avoid citrus juices and instead opt for tender coconut or melon juice. Cucumber juice or salad would also be a great option.

Try and cut down on a heavy breakfast and avoid high starch foods with rice or wheat. Lunch should be the heaviest meal of the day in summers. Keep low on yoghurt consumption, instead drink as much as buttermilk as possible. Keep your food low on spices and high on liquid.

* Do not drink chilled water or aerated beverages as it will disrupt the digestive process in the body. Keep a close watch on your sugar consumption. Ice creams, though tempting, are rich in sugar and cream, so avoid it. But an iced fruit lolly would be a legitimate indulgence.

* Avoid using spices such as mustard, ginger, and chilli. Avoid vegetables like tomato, peppers and garlic.

* Cook with cooling herbs such as fennel, dill, mint, and coriander. Allow use of spices like cumin, cinnamon, green cardamom in your food. Use vegetables such as white pumpkin, broccoli, snake gourds, drumstick and madras cucumber.

* Milk, coconut, butter and ghee in small proportions is cooling for the body. Best methods of cooking these foods would by boiling, steaming and stewing. It is best to avoid fried foods as they would give undue stress to the digestive tract.

* Fruits like ice apples, varieties of melons, sugarcane, and varieties of ripe mango, cashew apples and jackfruit are found in abundance in this season and the best choice of small meals throughout the day.