Coffee Before Breakfast

We have always heard "Eat Breakfast like a King" but in today's rushed world everyone's meal timings are scattered, sleep is erratic and they want to look a certain way, cutting calories is affecting their breakfast intake every day! Breakfast is an important meal because you are literally breaking your fast (8-10 hours minimum) and to get started with the day, your body needs the right fuel. Eating a balanced breakfast is important as it kick-starts your metabolism, your blood glucose metabolism is much better throughout the day, and it boosts your energy levels and also helps you make better meal choices throughout the day. Breakfast is also given a lot of importance in Ayurveda as that is the time our body's 'pitta' (fire or metabolism) is at its peak. Sahiba Bhardwaj, a Nutritionist & Nutrition Educator helps us look at some common breakfast mistakes that could hamper our metabolism. Skipping Breakfast Eating late at night or trying a new diet, cutting calories or maybe you simply don't have the time to eat breakfast. This is the biggest mistake you can make as it will not only dampen your metabolism but also increase your chances of developing health problems like high blood cholesterol, heart disease, and type 2 diabetes. But a balanced breakfast can lower those risks and fuel you for the rest of the day. Bite-Sized Breakfast Eating just a fruit or a small bite-sized breakfast will leave you hungry and affect your mental focus. Not eating sufficient calories during the day may leave you munching on unhealthy energy-dense snacks later in the day and may lead to weight gain. However, eating a good filling breakfast fires up your metabolism and helps you burn calories throughout the day. Speedy Eating Sit and eat. We have always heard that but we tend to ignore it. Always in a rush, we tend to eat fast and take large bites of our food. This as per some studies increases the odds of obesity as it may lead to overeating. Also, as per Ayurveda, when you sit and eat your food, chewing it properly, it improves digestion and absorption of nutrients. So slow down, and savour each bite of your breakfast. Going low on Protein A protein-packed breakfast has more benefits than just feeding your muscles. Protein takes longer to break down in the body and hence keeps you full for longer. So make sure your Breakfast has good quality protein that is paired with complex carbohydrates and good fats. Eggs, smoked salmon, nut butter, yoghurt, and paneer are all good protein options. Stay clear of processed meat (sausages, salamis, seeks, bacon etc.) Saying No to Carbs Another grave mistake is leaving out carbohydrates completely. You don't have to say no to them, just choose wisely. Include Complex Carbs that are slow energy releasing and don't spike your blood glucose levels and give you energy through the day. Some good ones are steel-cut oats, upma, poha, sandwiches, cheelas with veggies are some options. Avoid loading up on Simple carbs (fruit juices, waffles, pancakes) on a daily basis as they can lead to a sudden dip in energy levels mid-morning Don't fear fats and include healthy fats in your breakfast in small portions with your proteins and carbs. Adding avocado or a tablespoon of nut butter to your toast, adding nuts & seeds to your cereal or smoothies, and cooking cheelas in desi ghee are good ways of adding healthy fats. Unsaturated fats and the Omega-3 fatty acids from nuts & flax seeds are good for the heart too. Read More► 5 Healthy Breakfast Products to Start on A Happy Note

A nutritious breakfast in the morning can provide the fuel you need to keep going until your next meal. A healthy bowl of muesli or flakes can serve as a mental pick-me-up as well as a sensory treat. Cereal foods have numerous nutritional benefits and can also aid in weight loss. It is high in vitamins and minerals and can help you feel more energised. Healthy Crunch Muesli Contains British oats, golden wheat flakes, Californian almonds, delicious raisins, and natural honey. There are no artificial flavours, colours, or preservatives - just the goodness of all-natural ingredients. Bagrry's Healthy Crunch Muesli is high in fibre, low in saturated fat, and contains no trans fat. It contains more than 40 per cent + oats with added bran. An extra crunchy breakfast cereal for a delicious start to your mornings! Oatmeal Italiano True Elements recreates the mouthwatering flavours of Italian cuisine, but with a True twist! True Elements Oatmeal Italiano is a one-of-a-kind savoury oatmeal made of fiber-rich oats with a creamy cheese flavour, the crunch of almonds, and the earthy flavour of oregano. This bowl of savoury oatmeal will be your new favourite breakfast for all cheese lovers! It's creamy, cheesy, and incredibly tasty! A filling and delicious meal that is ideal when you want something savoury and cheesy! There is no added sugar, so it is suitable for diabetics. It is also high in protein and fibre, making it a healthier alternative to pasta. Grain Free & Vegan Granola - Salted Peanut Butter Our grain-free granola is loaded with nutritious ingredients like nuts, seeds, amaranth puffs, and quinoa flakes, making it a perfect breakfast or on-the-go snack. This healthy home-styled granola is high in protein, healthy fats, and dietary fibre, making it an excellent source of energy at any time. Combine it with a serving of cold milk, yoghurt, or smoothie while baking, or enjoy it on its own for a tasty, yet healthy snack. Veggie Masala Oats A tasty combination of vegetables, seeds, and premium golden rolled oats that makes for a super-healthy meal. Each bite contains beta-glucan, which helps to lower cholesterol. This is extremely beneficial for weight loss and should be taken to heart. It's great for weight loss, and it's naturally delicious, with the added benefit of vegetables. Corn Flakes Plus - Real Honey The flavour of Corn Flakes with the added benefit of prebiotic fibre! Bagrry's excels at innovation; using food processing technology, they have infused fibre back into corn flakes. Bagrry's Corn Flakes Plus have twice the fibre of regular flakes. The added fibre slows sugar absorption and thus lowers the Glycemic Index (GI). A bowl of these light and crispy golden flakes with the natural flavour of raw Himalayan honey will keep you going until lunch. Read More► Fruit to Keep You Hydrated in Summers

New York: Contrary to worries among some doctors and the public, drinking coffee may protect your heart instead of causing or worsening heart problems, find a new study. According to three research abstracts, drinking two to three cups of coffee daily has been associated with a 10 per cent to 15 per cent lower risk of getting heart disease, heart failure or a heart rhythm problem, or dying early for any reason, CNN reported. "We found coffee drinking had either a neutral effect meaning that it did no harm or was associated with benefits to heart health," said researcher Peter M. Kistler from the University of Melbourne. For all the studies, the researchers used data from UK Biobank, which follows the health outcomes of more than 500,000 people for at least 10 years. When joining the registry, participants reported that their coffee consumption fell on a range from up to a cup to six cups or more daily. The authors of the current research wanted to examine the relationship between coffee drinking and heart rhythm problems (arrhythmias), cardiovascular disease, including coronary heart disease, heart failure and stroke, and total and heart-related deaths among people with and without heart disease. The first study focused on more than 382,500 adults who did not have heart disease and was age 57 on average. Participants who drank two to three cups of coffee daily had the lowest risk for later developing the heart problems the study focused on, the researchers found. People who drank roughly one cup of coffee per day had the lowest risk of having a stroke or dying from cardiovascular disease. Another study looked into the relationships between different types of coffee caffeinated ground, caffeinated instant and decaffeinated and the same health outcomes. Whether the decaf coffee was ground or instant wasn't specified. Drinking one to five cups of ground or instant coffee a day was linked with lower risks of having arrhythmia, heart disease or failure, or stroke. Drinking two to three cups of any type of coffee every day was associated with a lower risk of dying early or from heart disease. Participants analysed in a third study were those who already had arrhythmia or a type of cardiovascular disease. For people with cardiovascular disease, no level of coffee intake was found to be linked with developing arrhythmia. Of the adults with arrhythmia, coffee intake especially one cup per day was associated with a lesser risk of premature death. (agency) Read More► Shortness of Breath Could Signal Heart Attack With Worst Survival Rate

We live in a world where we are constantly occupied with either work, daily chores, technology, etc. and therefore we fail to take out time for ourselves. The importance of self-care, mental and physical well-being is highly undermined. In the continuous mission to help one age gracefully and radiate a feeling of internal harmony, many individuals are looking for a natural, reasonable choice that will help them look and feel good. Face yoga is a natural choice to help achieve enduring outcomes. Face yoga includes massage and activities that stimulate the muscles, skin, and lymphatic framework. This procedure is intended to mellow and loosen up your face muscles to help get rid of tension, stress, and worry. This may also assist you to stop making facial expressions associated with these feelings. In addition to this, individuals these days have trouble falling asleep. People all over the world are not enjoying the average amount of sleep that they used to decades ago. Face yoga has also proved to be beneficial in helping one sleep at night. Aditya Arya Co-Founder Yes Madam shares types of face yoga you can practise anywhere: Forward folds carry fresh blood and oxygen to the skin, which boasts a healthy glow. Back bending tones up and makes the front neck muscles firm, while twists firm the side of the face and release neck pressure. Slower kinds of yoga that include holding poses for increased periods might offer you a greater amount of a chance to carry this attention to your facial muscles.This includes Hatha, Yin, or supportive yoga. You can likewise deal with loosening up your face muscles during your meditation, pranayama, or yoga Nidra practice. Some simple Facial yoga exercises are as follows: An eye massage where you close your fists but push your thumbs towards your eyes in a circular motion helps you get rid of dark circles and release stress The simple exercise of blinking your eyes helps in improving vision Lifting your chin by your thumbs helps you get rid of your double chin, cheek squeezing to improve blood circulation by squeezing and grabbing the flesh Placing both index fingers on either side of the nose directly next to the corner of the inner eye helps to sleep better Everyday Facial Yoga harmonizes our human connection to our facial expressions, movements, facial muscles and nerves. Facial yoga is less painless than surgery which temporarily makes fine lines and wrinkles disappear. This is one reason it's been gaining so much popularity. Facial yoga gives you the benefits of a facelift without any chemicals injected into your skin. Though achieving results is really slow, good things usually take time. Facial yoga is the latest craze in India for people regardless of their age. (agency) Read More► A 15 Minute Yoga Routine for Workaholics