Travelling calories don't count but it's important to keep yourself in shape. Working out has become more of a lifestyle than any leisure activity. It indeed gets difficult to maintain timely eating habits. But there are always some ways out if you are willing to choose healthily. Dietician and Nutritionist Sakina Mustansir shares few ways to keep a balanced diet:
Try to Eat Homemade Food/Cook Your Own Meal
There is an old saying, "your mood changes when you eat according to the person's mood who made it." Even when you cook unhealthy food it becomes healthy when it's made at home. It's always convenient to carry food from home rather than eating at roadside vendors or unhygienic food. So, try to cook your own meal wherever possible. Also carry munching snacks like nuts, dried fruits, peanut butter sandwiches or whole wheat/multigrain bread sandwiches, protein bars etc.
No amount of soft drinks or hard drinks will subside the need for water in our body. It's always recommended to be hydrated. Research shows when you are dehydrated it results in forced hunger cravings. You confuse hunger with thirst and get sugary food cravings or indulge in binge eating. Do you know? Drinking water before every meal cuts the portion size and you end up intaking fewer calories.
Don't Skip or Avoid Breakfast
Most of the people skip breakfasts on the trip which makes them more lethargic which enables them to follow healthy eating patterns. If you eat a healthy breakfast your body fills up the nutrients and proteins it requires for the day and starves the carvings off. Buffet breakfast is a trap, don't indulge in overeating either. Cater to the energy your body needs at the moment. While travelling, never skip breakfast. Always aim for a good healthy breakfast so as to avoid hunger pangs and binging on unhealthy snacks later during the day. Also carry some uncut fruits or boiled eggs or chickpeas from the breakfast table for later, to keep you energetic for the exploration.
Avoid Alcohol or Sugary Beverages
The calories in beverages are more reactive as compared to the calories in solid food. Being on a vacation doesn't mean your liver is on a vacation as well. Cutting on calories or alcohol fat is more difficult than cutting down the vacation fat. Avoid sodas if that's convenient.
Usually the most authentic local cuisine also happens to be the healthiest. So while traveling, always try the country's authentic cuisine rather than fast food joints and processed foods. This will not only keep you healthy and give you more energy to explore but you will have an opportunity to taste different cuisines and experience their culture.
Don't Stress About Treats
Give yourself a break, don't keep a count on everything you eat. You always end up eating more if you stress about what you eat all the time. Having a healthy relationship with what you eat is important. Plenty of vegetables are healthier than you are aware of.
Any weight you gain while you travel is most likely to be water retention or constipation. You are most likely to reduce this in a span of one week when you're back to your lifestyle. Be diligent with your exercise or walks while travelling.(By N. Lothungbeni Humtsoe)
Read More► Should Carbs Be Completely Stopped During Weight Loss?
आयुर्वेद में विरुद्ध आहार - Viruddh Ahara in Ayurveda in Hindi
स्वास्थ्य के दृष्टिकोण से पौष्टिक भोजन का विशेष महत्व है. लेकिन शरीर का पोषण और ऊर्जा देने वाले खाद्य पदार्थों का सेवन गलत समय और गलत तरीके से किया जाए तो शरीर पर उसका प्रतिकूल असर भी पड़ सकता है. आयुर्वेद में वर्णित विरुद्ध आहार की अनूठी अवधारणा खान-पान की ऐसी ही विसंगतियों के बारे में बताती है. विरुद्ध आहार का अभिप्राय ऐसे दो भोजन या खाद्य पदार्थ से है जिसका एकसाथ सेवन करना स्वास्थ्य के दृष्टिकोण से हानिकारक सिद्ध हो सकता है. इसके अलावा गलत समय, गलत खुराक और गलत मौसम में भोजन का सेवन भी विरुद्ध आहार का कारण बन सकता है. विरुद्ध आहार कई तरह के रोगों जैसे त्वचा रोग, बवासीर, जुकाम, मधुमेह आदि का कारण बन सकता है. आइये जानते हैं कुछ ऐसे खाद्य पदार्थों के बारे में जिनका एक साथ सेवन विरुद्ध आहार का कारण बन सकता है -
विरुद्ध आहार - Viruddh Ahara in Hindi
भोजन के साथ फल : फलों का सेवन उत्तम स्वास्थ्य के लिए जरुरी है. लेकिन फलों के सेवन को लेकर कई तरह के सवाल आम लोगों के मन में उठते रहते हैं. मसलन, क्या फलों को भोजन के साथ लेना सही है? इसी तरह, क्या फलों का सेवन खाली पेट करना चाहिए या भोजन से कम से कम 30-40 मिनट पहले करना चाहिए? आयुर्वेद की माने तो यह वास्तव में फल की प्रकृति और व्यक्ति की पाचन शक्ति पर निर्भर करता है। फलों का सेवन भोजन के दौरान या भोजन से पहले या बाद में और साथ ही व्यक्ति के पाचन के अनुसार किया जा सकता है। भोजन के क्रम में पहले मीठे पदार्थों का सेवन करना चाहिए, उसके बाद खट्टा, नमकीन, तीखे, कड़वे और कसैला फलों का स्वाद लेना चाहिए। इसलिए मीठे फलों को भोजन के पहले भाग में शामिल किया जा सकता है।
फल के साथ दूध - दही : मीठे फलों के साथ दूध लेना ठीक है और इसका स्वास्थ्य पर कोई दुष्प्रभाव नहीं पड़ता। लेकिन खट्टे फल के साथ दूध से परहेज करना बेहतर है। आयुर्वेद के अनुसार किसी भी डेयरी प्रोडक्ट के साथ खट्टा फल नहीं खाने की सलाह दी जाती है क्योंकि यह पाचन को प्रभावित कर सकता है। साथ ही शरीर में विषाक्त पदार्थों का उत्पादन कर सकता है। साइनस, सर्दी-खांसी और एलर्जी का यह कारण बन सकता है।
मछली और दूध : आयुर्वेद में मछली और दूध का सेवन एक साथ करने की सख्त मनाही है. दोनों के एकसाथ सेवन से अपच और त्वचा रोग हो सकता है। इन दोनों की प्रकृति अलग - अलग होती है। दूध ठंडा होता है और मछलियाँ गर्म। इन्हें एक साथ लेने से दोष उत्पन्न होता है जिससे त्वचा रोग होने की संभावना प्रबल हो जाती है।
केला और दूध : आयुर्वेद में केला और दूध को एक साथ खाने की सलाह नहीं दी जाती है। आयुर्वेद इस संयोजन को विष के समान मानता है। ऐसा कहा जाता है कि यह शरीर में भारीपन पैदा करता है और दिमाग को धीमा कर देता है। लेकिन इसके बावजूद केला और दूध आपका प्रिय भोजन है तो यह सुनिश्चित करें कि केला बहुत पका हुआ हो। साथ ही पाचन संबंधी विकारों से बचने के लिए उसमें इलायची और जायफल मिला ले तो बेहतर होगा।
दही के सेवन का समय : दही का सेवन हमेशा दिन के समय करना चाहिए। रात के समय दही के सेवन से बचें। इससे कफ की प्रवृति बढ़ने की संभावना रहती है। साथ ही दही को गर्म नहीं करना चाहिए क्योंकि गर्म करने से दही के गुण खत्म हो जाते हैं। मोटापे, कफ रोग और रक्तस्राव विकारों और सूजन संबंधी बीमारियों वाले लोगों को इससे बचना चाहिए। खट्टे दही से बचना चाहिए क्योंकि इससे गैस्ट्राइटिस हो सकता है।
दूध और चावल : दूध और चावल को एक साथ लिया जा सकता है लेकिन इसका भी एक तरीका है. यदि पके हुए चावल को दूध के साथ मिलाकर सेवन किया जाए तो कोई नुकसान नहीं होता. दूध और चावल के साथ नमक का प्रयोग वर्जित है क्योंकि इससे अपच की समस्या हो सकती है।
मीठे खाद्य पदार्थ : रात के समय मीठे खाद्य पदार्थों के सेवन से बचना बेहतर है क्योंकि इससे कफ दोष बढ़ सकता है।
सब्जियां और दूध : हरी पत्तेदार सब्जियों और मूली का सेवन करने के बाद दूध पीने से बचना चाहिए। इससे अपच, त्वचा का रंग फीका पड़ना और त्वचा रोग हो सकते हैं।
यह भी पढ़े ► बीमारियों का वाहक है विरुद्ध आहार
Cleopatra, was regarded as a great beauty, to preserve her skin, she took her daily bath in donkey milk. Besides, Hippocrates, the father of medicine, prescribed donkey milk for various diseases including fever, wounds, etc. To add to these benefits, donkey milk has four times the amount of Vitamin C than cow's milk has. So, it's no secret that donkey milk is a powerhouse of nutrients for both the skin and body.
Used for Anti-Ageing and Healing
The milk contains essential fatty acids that work as powerful anti-ageing and healing properties. These fatty acids blur the wrinkles on the skin and help to regenerate damaged skin. Plus, donkey milk also contains anti-bacterial properties which are effective in healing skin irritation and redness.
Antioxidant and Nutrient-Rich
Known as a "natural elixir of youth", donkey milk is packed with antioxidants and nutrients. It contains vitamin E, amino acids, vitamins A, B1, B6, C, E, Omega 3, and 6. These properties together make it a rich ingredient when it comes to skin treatment. Moreover, vitamin D is another important ingredient for human skin, and the primary source to get it is through UV exposure. At the same time, too much of that leaves an adverse effect on the skin. Here is when donkey milk acts as a great substitute as it naturally contains vitamin D. All in all, if this milk is applied frequently, it brings a glowing effect while making the skin look brighter.
Moisturizer and Softener
By now it's a well-known fact that this milk works as a powerful moisturizer for the skin. Besides, if donkey milk is used consistently, it acts as a great cleanser as well as helps in keeping the skin healthy, hydrated, and soft.
Therefore, donkey milk with its healing, nutritional and rejuvenating properties for the skin is rapidly emerging as a key ingredient for skincare. These are also driving several leading players to roll out personal care products such as soap, cream, etc. manufactured using donkey milk. Moreover, the global donkey milk market is expanding rapidly with the market value projected to reach $68,139.0 thousand by 2027, registering a CAGR of 9.4 per cent from 2021 to 2027. And the growing use of donkey milk as an ingredient in cosmetic and personal care products will significantly contribute toward the growth of this market in the years to come.
Read More► Black Foods Are The New Super-Food
What are black foods? Foods with the pigments called anthocyanins are known as black foods. Anthocyanins are found in black, blue and purple coloured foods and have hidden nutrients and benefits galore. These pigments have rich anti-oxidant properties which promote health and have the potential to reduce the risk of cancer, heart disease and stroke. They play a huge role in immunity. They are fun, healthy, offbeat and make for a nice visual treat too.
Few Interesting Ones and Their Benefits:
Cultivated in South East Asian belt, this rice has a nutty flavour and can be used in many recipes. In China this was known as the Forbidden rice in ancient times as it was reserved for only royalty. Now, some parts of north East India grow black rice too. They are loaded with lutien and zeaxanthin and promote good eye health. They have cancer fighting properties due to their high anti-oxidant and fiber content. They can be used in puddings, stir fries, risotto, porridge, noodles, bread and even makes a great idea for a good kheer!
A closer to home surprise! Indians have used black dal since ages. They are used as gravies and in mixed dal preparations. They are rich in fibre, iron, folate and protein and can be quite delicious too.
With the western influence on our eating habits, it has brought along a long list of good foods. Olives are one of them and they are versatile in their flavour. They can be added to salads, pastas, stir fries and some pickles and drinks too. Olives contain monounsaturated fats, Vitamin E, Polyphenols and oleocanthal which is a strong anti-inflammatory and pain-killer compound found in olives. This little power-packed food can protect your arteries from clogging, maintain eye health, prevent DNA damage, promote good skin health and also hair health.
Black Sesame Seeds
Commonly known as Til, they come with a huge bunch of benefits, loaded with fibre, protein, magnesium, potassium, iron, calcim, zinc, copper, selenium and Vitamin E. It also contains sesamin, which helps reduce inflammation and plays a vital role in joint pain. Yes! All of that in a daily allowance of 1-2 teaspoons can do wonders for your health. They can be used in salads as garnish, in laddoos, in breads, smoothies, soups, hummus, dips and even tahini. They can be consumed soaked, sprouted, baked or roasted too.
Known for their sweet taste and popular flavour, black grapes are a favourite for many. This seasonal fruit has a host of benefits to give us. Black grapes contain Lutein, Zeaxanthin which prevents retinal damage and macular degeneration. Resveratrol in grapes are known to have anti-cancer properties and have a huge protective effect on cardiac health by lowering LDL levels too. Proanthocyanidins present in this fruit has great benefits for skin health too. Use these grapes in salads, smoothies, jams, and even good old curd rice!
Yes you heard that right. Well these aren't naturally found, but develop this colour due to a process that turns them black and used widely in Asian cuisine. It is regular white garlic that has been fermented or aged. It possesses a caramelized, savoury richness that adds flavour to stir fries, meat bakes, rice and noodles preparations and soups too. These have properties that prevent cell damage and hence protect us from cancers. Black garlic contains more anti-oxidants [almost 2X] than its white counterpart.So why wait -add them in small doses into your meals and let your health thrive.
Advantages: As mentioned above they come with a host of benefits such as anti-cancer, anti-ageing, good for eye, heart, skin and hair health too.
Disadvantages: Nothing in particular. There are no real toxicities associated with these foods that are reported and are considered generally safe, but always do remember, too much of anything is not the rule in nutrition.
Points to remember: Always ensure you have a balanced diet that contains all food groups, myriad colours, nutrients and varieties choose in moderation and build them into your daily meal plan with the help of a nutritionist.
Read More► Herbs, Nuts and Fruits to Enhance Your Daily Diet
Nairobi, Aug 18 (IANS) Kenya Red Cross Society said Tuesday that 2.1 million Kenyans are currently facing high acute food insecurity, up from 1.4 million in February due to a worsening drought situation.Asha Mohammed, secretary-general of Kenya Red Cross Society, said that the affected people are in 12 semi-arid and arid counties of the country, the Xinhua news agency reported."The worsening food and nutrition situation is mainly attributed to the poor performance of the October-November-December 2020 and March-April-May rains," Mohammed said, adding that unless urgent multi-sectoral interventions are implemented, the food insecurity situation will get out of hand and affect a total of 20 counties.According to the organisation, the drought-affected counties have had no significant harvest, as most water points such as boreholes, wells and water pans have dried up, increasing distances that people travel looking for water for domestic and livestock use.Mohammed observed that the general lack of water and grazing pasture is fuelling migration and resource-based conflicts while rates of malnutrition in the northeastern part of the country are on the increase.Projections based on weather forecasts indicate that the ongoing drought will persist until early 2022 since climate forecasts for the upcoming short rains beginning in October indicate below-average rains in the water-stressed areas.--IANSint/arm
Bhopal, Aug 18 (IANS) Researchers at the Indian Institute of Science Education and Research (IISER) Bhopal have found the mechanism by which breast cancer cells proliferate and spread.The findings have important implications in designing of therapeutic interventions for breast cancer as in India, it accounted for 11.1 per cent of cancer deaths in 2020, driving the need for aggressive research to understand and treat this malady.The study, published in the peer-reviewed journal Oncogenesis, analysed the regulation of a particular gene, called a ESRP1, in breast cancer.The team found that there is a difference in the expression of the ESRP1 gene between the normal and tumour tissues of breast cancer patients. The researchers explored the regulatory mechanism behind ESRP1 upregulation in breast tumour tissues."Our research, for the first time, shows the reason behind an elevated expression of a key gene, ESRP1, in breast tumour tissue supporting tumour progression," said Dr Sanjeev Shukla, Associate Professor, Department of Biological Sciences at IISER Bhopal."Another important part of the discovery was a novel epigenetic regulatory mechanism that governs ESRP1 downregulation in hypoxic tumour tissue, which might help the cancer cells to evade the surrounding tissue and enter the bloodstream," he added.The team found that in tumour tissues, a transcription factor called E2F1 that regulates transcription of ESRP1 gets upregulated, which increases its expression and eventually leads to excessive growth of breast cancer cells.Thus, E2F1 could be a molecular drug target to inhibit the growth of both normoxic as well as hypoxic breast cancer cells, Shukla suggested."The finding that such intelligent regulatory mechanisms exist in cancer cells to alter the expression of essential genes as and when required, resulting in cancer progression, lays the foundation towards a better understanding of a complex disease and for improved therapeutic strategies," he said.Further, the team also found the mechanistic aspects of cancer spread to other parts of the body or metastasis.Cancerous tumours develop regions of reduced oxygen due to poor blood circulation.It has been known that such oxygen-deprived regions instigate metastasis. The team showed that it is because E2F1 fails to bind the ESRP1 promoter in oxygen-deprived breast cancer cells, downregulating the expression of ESRP1.This downregulation causes the cancerous cells to break free from primary cancer and join the bloodstream to be carried to other parts of the body, thereby resulting in metastasis, the researchers explained."Our research shows that there is orchestrated activation of ESRP1 in breast cancer, depending on the tumour microenvironment," Shukla noted.--IANSrvt/shs/