How Many Walnuts To Eat Per Day

Food and Nutrition

How the Timing of Your Food Can Affect Weight Loss

The timing of food intake can affect weight loss in several ways. Eating at regular intervals throughout the day, rather than skipping meals or having large gaps between meals can help regulate hunger and prevent overeating. Eating a larger breakfast, a moderate lunch, and a smaller dinner has also been shown to be beneficial for weight loss. In addition, eating a healthy snack before bedtime can help prevent late-night snacking, which can lead to weight gain. However, it is important to note that overall calorie intake and balance of macronutrients are more important than the timing of meals for weight loss. Breakfast Eating a nutritious breakfast within the first hour of waking can jumpstart metabolism and provide energy for the day. It regulates our hunger hormones and keeps us fuller and pleased for longer. Skipping breakfast can lead to overeating later in the day and slow metabolism. No matter what, don't skip meals. Skipping breakfast is frequently linked to a number of unhealthy indicators, including weight gain and decreased glucose metabolism. People frequently find that eating breakfast reduces impulsive snacking and prepares the body for a day of healthy nutrition. Your metabolism can be boosted for the day by having a well-balanced breakfast that includes high-fiber foods like berries and a decent source of protein like Greek yogurt. Lunch Although lunch should be your largest meal of the day, the timing of lunch seems to have the least impact on weight loss (along with breakfast if consumed). This relates to the fact that the body is more effective earlier in the day at digesting food, burning calories, and controlling hormones thanks to those circadian rhythms. Eating a balanced lunch that includes protein, whole grains, and vegetables can help control hunger and keep energy levels steady throughout the afternoon. Skipping lunch can lead to overeating or making poor food choices later in the day. According to studies, the best time to eat lunch is between 12 and 2 p.m. We must, of course, keep in mind that we are all unique, so this may not apply to everyone. If you're busy or distracted, skipping lunch could be tempting, but it might lead to issues later in the day. By depriving your body of energy, skipping lunch might leave you feeling groggy or sleepy. Furthermore, you may become unusually hungry in the afternoon, leading to overeating at your final meal. Finally, listening to your internal cues to identify your hunger level and making the right option is the best strategy. Dinner Eating a light dinner that is low in calories and high in nutrients can help with weight loss. Eating a heavy dinner close to bedtime can cause weight gain as the body is less active and burns fewer calories during sleep. Eating a late dinner may also disrupt sleep, which can lead to weight gain. The ideal time for your last meal of the day is at least three to four hours before you go to bed. A late meal or eating too late at night may increase your risk of obesity and metabolic disturbances like dyslipidemia and hyperglycemia, according to studies. Those who consumed more calories at dinner than they did at breakfast had more pronounced insulin resistance. This result implies that cutting back on dinnertime calories may eventually help lower insulin resistance. Soup, grilled chicken or fish, a big bowl of salad, multigrain roti with palak paneer, or boiling chana masala are all acceptable options for dinner. For those attempting to reduce weight, meal timing is a crucial component. All of the major food categories should be present in a balanced meal for you. Keep all food groups in your diet. If you want to reduce weight, choose little, regular meals rather than 3 large ones. Between meals, consume a healthy drink or a healthy snack. Also, keep track of the time you consume each meal. (Dr. Rohini Patil, MBBS, Nutritionist and CEO of Nutracy Lifestyle) Read more►Your Guide to Eating Right As Per Ayurveda in 2023
Food and Nutrition

Your Guide to Eating Right As Per Ayurveda in 2023

One of the central principles of Ayurveda is that no two people are alike, and no two people have exactly the same nutritional demands. There is no "one-size-fits-all" Ayurvedic diet because of this. The optimum diet is determined by a person's constitution, sometimes referred to as their "dosha type" or "mind-body type", according to Ayurveda. Vata, Pitta, and Kapha are the three types of doshas. The doshas are mind-body forces that control all aspects of how our bodies operate, including how our bodies seem, how powerful our digestion is, and how our thoughts and words flow. Eat Unprocessed and Whole Foods The Ayurvedic diet states that increasing prana is the best way to raise ojas, the source of life force in the body. Foods that are rich in prana come directly from the earth. Their prana is the result of the fusion of the energies of the sun, the water, and the earth. One of the whole foods you can include is almonds. Ayurveda holds almonds in high regard for their nutritional value and ability to balance vata. When used in food preparation, almonds are well known as a rejuvenator, tonic, and nourishing nutraceutical product (functional food). It was also mentioned in many compound medicinal formulations with pharmacological effects in the ancient Indian medical systems. Almonds may be beneficial for prameha conditions. Ayurveda classifies obesity, prediabetes, diabetes mellitus, and metabolic syndrome as clinical disorders that together make up the Prameha syndrome. Almonds may be consumed to treat diabetes complications like weakness and frailty. Make Dinner Your Lightest Meal and Lunch the Heaviest Your digestive fire is at its peak at midday when the sun is at its highest point in the sky. As a result, according to Ayurveda, you should eat your biggest meal of the day at midday, when your inner fire is blazing and you are more likely to be able to digest and assimilate food. Eat a lighter, well-prepared supper at least three hours prior to going to bed, and aim to get to bed at or before 10:00 p.m. Eating a large, filling meal late at night might tax your body as it goes through its night-time "rest and repair" cycles. Follow the 70-30 Rule In our families, we have been taught to finish everything on our plate, but according to Ayurvedic wisdom, one should only eat until you are satisfied. That would be about enough when you start to burp! Be careful not to overeat or consume meager portions that leave you feeling hungry and unsatisfied. Always consume between 70 percent and 8 percent of your appetite to allow the food to mix properly and continue to be digested. The 70-30 rule, which states that 70 percent of your stomach should be filled and 30 percent should be empty, should always be followed. (Dr. Nitika Kohli, Ayurveda Expert) Read more►4 Mistakes You Make While Eating Fruit
Ayurveda News

7th Ayurveda Day celebrated on

The 7th Ayurveda Day was celebrated today on a magnificent scale in India and at international level. This year’s 7th Ayurveda Day was celebrated with the theme “Har Din Har Ghar Ayurveda” so as to propagate benefits of Ayurveda to larger and grass root community. The six-week long celebration saw huge participation from across the country, more than 5000 events were organized by Ministry of Ayush institutes/councils with support of more than 26 ministries of Government of India and Ministry of External Affairs India missions and embassies. The dignitaries present at the event included Shri Arjun Munda, Minister of Tribal Affairs; Shri Sarbananda Sonowal, Minister of Ayush; Smt. Meenakshi Lekhi, Minister of State of External Affairs & Culture; Shri Dr. Munjpara Mahendrabhai Kalubhai, MoS Ayush; Vaidya Rajesh Kotecha, Secretary MoA; Shri Anil Kumar Jha, Secretary, Ministry of Tribal Affairs, Shri Pramod Kumar Pathak, Special Secretary, MoA and Prof.  Tanuja Manoj Nesari, Director, AIIA along with representative of foreign embassies and WHO-SEARO.  Addressing the gathering, Shri Sarbananda Sonowal, said, that Ayurveda is a science of prevention of disease. It’s an ancient knowledge and our research councils are doing some impressive research work in Ayush sector.   The further said that the objective of har din har Ghar ayurvedic camping is to take Ayurveda and its potential to the masses. Ayurveda is now known globally and this is because of the continuous and untiring efforts of prime minister Shri Narendra Modi. On this occasion, Shri Arjun Munda said, “Ayurveda is India's ancient tradition and wealth. Ayurveda can be nurtured in association with the people living in the forests. Ayurveda is the only medical science that talks about prevention of disease, not treatment after getting sick.” Dr. Munjpara Mahendrabhai Kalubhai said that the Ministry of Ayush has accelerated the Ayush system of health in the country and Ayurveda is now recognized in 30 countries.  He further informed that the current turnover of Ayush is $18.1 billion. Smt. Meenakshi Lekhi said, “It’s time to appreciate the science of our ancestors. A science which is more than 5000 yrs old is celebrated on the occasion of Ayurveda day in the supervision of our Prime Minister Shri Narendra Modi. He always promoted the science of Ayurveda and in last few years it has reached to its peak.”   Prof. Tanuja Nesari, informed that ‘I support Ayurveda’ campaign got enormous support from all, as more than 1.7 Crore people participated and more than 56 Lakh people contributed in various activities organized by different institutions based on Ayurveda Day in last 6 week long program. A Memorandum of understanding was signed between Ministry of Ayush and Ministry of Tribal Affairs to explore the areas of collaboration, convergence and synergy between both the ministries for Tribal development while preserving the tribal culture heritage through evidence-based planning and capacity building. On this occasion a book on ‘The Ayurvedic Pharmacopia of India’, ‘The Ayurvedic formulary of India’ was released. To create awareness about the health benefits of medicinal plants, a species-specific national campaign on Ashwagandha - A health promoter was launched by the Ministry of Ayush. The first prize winners of five short video competitions were felicitated by the Union minister of Ayush and other dignitaries.
Ayurveda Street

देशभर में व्यापक स्तर पर मनाया गया 7वां आयुर्वेद दिवस

भारत और अंतर्राष्ट्रीय स्तर पर 7वां आयुर्वेद दिवस भव्य स्तर पर मनाया गया। इस वर्ष का 7वां आयुर्वेद दिवस "हर दिन हर घर आयुर्वेद" की थीम के साथ मनाया गया जिससे कि आयुर्वेद के लाभों को व्यापक और जमीनी स्तर तक समुदायों के बीच प्रचारित किया जा सके। छह सप्ताह तक चलने वाले इस समारोह में देश भर से व्यापक सहभागिता देखी गई, भारत सरकार के 26 से अधिक मंत्रालयों और भारत के विदेश मंत्रालय के मिशनों तथा दूतावासों के सहयोग से आयुष मंत्रालय के संस्थानों / परिषदों द्वारा 5000 से अधिक कार्यक्रम आयोजित किये गये। कार्यक्रम में उपस्थित गणमान्य व्यक्तियों में जनजातीय कार्य मंत्री श्री अर्जुन मुंडा; आयुष मंत्री श्री सर्बानंद सोनोवाल; विदेश और संस्कृति राज्य मंत्री श्रीमती मीनाक्षी लेखी; आयुष राज्य मंत्री श्री डॉ. मुंजपारा महेंद्रभाई कालूभाई; आयुष मंत्रालय के सचिव श्री वैद्य राजेश कोटेचा, जनजातीय कार्य मंत्रालय के सचिव श्री अनिल कुमार झा, आयुष मंत्रालय के विशेष सचिव श्री प्रमोद कुमार पाठक और एआईआईए की निदेशक प्रो. तनुजा मनोज नेसारी के साथ-साथ विदेशी दूतावासों और डब्ल्यूएचओ-एसईआरओ के प्रतिनिधि भी शामिल थे। उपस्थित जनसमूह को संबोधित करते हुए श्री सर्बानंद सोनोवाल ने कहा कि आयुर्वेद एक रोग निवारण विज्ञान है। यह एक प्राचीन ज्ञान है और हमारी शोध परिषदें आयुष क्षेत्र में कुछ प्रभावशाली शोध कार्य कर रही हैं। उन्होंने यह भी कहा कि हर दिन हर घर आयुर्वेदिक कैंपिंग का उद्देश्य आयुर्वेद और इसकी क्षमता को जन-जन तक पहुंचाना है। आयुर्वेद अब विश्व स्तर पर प्रसिद्ध हो चुका है और यह प्रधानमंत्री श्री नरेन्द्र मोदी के निरंतर एवं अथक प्रयासों के कारण हो पाया है। श्री अर्जुन मुंडा ने इस अवसर पर कहा, "आयुर्वेद भारत की प्राचीन परंपरा और संपदा है। वनों में रहने वाले लोगों के सहयोग से आयुर्वेद का पोषण किया जा सकता है। आयुर्वेद ही एक ऐसा चिकित्सा विज्ञान है जो बीमारी से रोकथाम की बात करता है, बीमार होने के बाद उपचार की नहीं।" डॉ. मुंजपारा महेंद्रभाई कालूभाई ने कहा कि आयुष मंत्रालय ने देश में स्वास्थ्य की आयुष प्रणाली को गति प्रदान की है और अब आयुर्वेद को 30 देशों में मान्यता प्राप्त हो चुकी है। उन्होंने यह भी बताया कि आयुष का वर्तमान टर्नओवर 18.1 अरब डॉलर है। श्रीमती मीनाक्षी लेखी ने कहा, “यह हमारे पूर्वजों के विज्ञान की सराहना करने का समय है। 5000 वर्ष से अधिक पुराने इस विज्ञान का समारोह, हमारे प्रधानमंत्री श्री नरेन्द्र मोदी के पर्यवेक्षण में आयुर्वेद दिवस के अवसर पर मनाया जाता है। उन्होंने हमेशा आयुर्वेद विज्ञान को बढ़ावा दिया और पिछले कुछ वर्षों में यह अपने शीर्ष पर पहुंच चुका है। प्रो. तनुजा नेसारी ने कहा कि ‘आई सपोर्ट आयुर्वेद' अभियान को सभी लोगों से असीम समर्थन प्राप्त हुआ है और पिछले 6 सप्ताह तक चलने वाले इस दीर्घावधि कार्यक्रम में आयुर्वेद दिवस पर आधारित विभिन्न संस्थाओं द्वारा आयोजित विविध गतिविधियों में 1.7 करोड़ से अधिक लोगों ने सहभागिता की और 56 लाख से अधिक लोगों ने योगदान दिया। साक्ष्य-आधारित विनियोजन और क्षमता निर्माण के माध्यम से जनजातीय संस्कृति विरासत को संरक्षित करते हुए जनजातीय विकास के लिए दोनों मंत्रालयों के बीच सहयोग, समन्वयन और संयोजन के क्षेत्रों की खोज करने के लिए आयुष मंत्रालय और जनजातीय कार्य मंत्रालय के बीच समझौता ज्ञापन पर हस्ताक्षर किये गये। इस अवसर पर 'द आयुर्वेदिक फार्माकोपिया ऑफ इंडिया', 'द आयुर्वेदिक फॉर्म्युलारी ऑफ इंडिया' पर एक पुस्तक का विमोचन किया गया। औषधीय पौधों के स्वास्थ्य लाभों के बारे में जागरूकता सृजित करने के लिए, आयुष मंत्रालय द्वारा अश्वगंधा - एक स्वास्थ्य प्रवर्तक पर एक प्रजाति-विशिष्ट राष्ट्रीय अभियान लॉन्च किया गया। पांच लघु वीडियो प्रतियोगिताओं के प्रथम पुरस्कार विजेताओं को केंद्रीय आयुष मंत्री और अन्य गणमान्य व्यक्तियों द्वारा सम्मानित किया गया।
Ayurveda News

Ayurveda Day to Be Celebrated With The Motto Har Ghar Har Din Ayurveda

Union Minister of AYUSH Sarbananda Sonowal inaugurated the Curtain Raiser for the 9th World Ayurveda Congress (WAC) and Arogya Expo today at Panaji. The event will be held from December 8 to December 11 in Goa. The four-day event, supported by the Central and state governments and the Union Ministry of AYUSH, will witness an assemblage of about 5000 Ayurveda stakeholders industry leaders, practitioners, traditional healers, educationists, students, drug manufacturers, growers of medicinal plants and marketing strategists from across the world. Speaking at the event, Minister Sarbananda Sonowal noted that the focal theme of the event ‘Ayurveda for One Health’ is very meaningful for the journey of life. He described how Ayurveda is not just about maintaining one’s health but is a holistic system to take care of Mother Earth as well. He stated that India is leading the way globally when it comes to traditional systems of medicine. The market size of the AYUSH sector has grown from 3 billion USD to over 18 billion USD in the past 8 years thanks to the efforts of the Government of India under the leadership of Prime Minister Narendra Modi, added Minister Sonowal at a Press Conference following the inauguration. The Minister said the Ministry of AYUSH with all stakeholders of Ayurveda celebrates Ayurveda Day every year on Dhanvantari Jayanti on October 23. The motto of this year’s celebration is “Har Din Har Ghar Ayurveda” (Ayurveda every day, Ayurveda Everywhere), he added. All India Institute of Ayurveda, New Delhi, is the nodal Agency for the implementation of the programme. “Around 22 Ministries and departments of the Government of India are collaborating for this event,” he said. Goa Chief Minister Pramod Sawant said Goa is drawing up plans to become a prime Ayurveda and wellness tourism hub on the strength of a slew of initiatives. The state is eager to harness the benefits of the Ayush visa, announced by the Prime Minister recently, to develop tourism, health and wellness centres and make Goa the best in the health tourism sector, the Chief Minister said. Noting that the WAC has grown over the years, Shripad Yesso Naik, Minister of State for Tourism, Ports Shipping and Waterways said the World Health Organisation (WHO) is part of the WAC for the first time and it will trigger the immense interest of participants. He said Goa with its natural beauty and Goans with their hospitality will certainly make this edition of WAC memorable. Also present at the event were Rajesh Kotecha, Secretary, Union Ministry of AYUSH, Goa Health Minister Vishwajit Rane, Tanuja Nesari, Director, All India Institute of Ayurveda, New Delhi, Dr P M Varier, Managing Trustee, Kottakkal Arya Vaidya Sala, and Chairman, National Organising Committee, WAC & Arogya and other prominent dignitaries from the AYUSH sector. Also, Read in Hindi► चिकित्सा की पारंपरिक प्रणालियों में भारत अग्रणी देश - सर्बानंद सोनोवाल
Health News

Walnuts For A Healthy Heart

In 2016, according to the WHO, India reported 63 per cent of total deaths due to non-communicable diseases, and 27 per cent were attributed to cardiovascular disease (CVD). Of those, heart attack and stroke are two of the most common causes of death in our country. Now those are pretty scary numbers, and they are only growing by the year. Blame it on our family's medical history or the fast-paced lifestyle that's leading to complaints of high cholesterol, but you and I, too, are at the risk of developing heart disease. Fortunately, several factors help us lower our risk of CVD and take the high road to a healthy heart. In anticipation of World Heart Day, let's deep dive into how you can lower the risks with Ryan Fernando, Celebrity Nutritionist and Founder of QUA Nutrition -- Signature Nutrition Clinic Q. How do walnuts help your heart health? Ans. According to research, an important move is to consume a handful of California walnuts as part of a healthy, nutritious diet and couple it with physical activity. This may help lower your risk of heart disease and hence, deserves a spot on your plate. The polyunsaturated fats, aka good fats, and ALA (alpha-linolenic acid) in these wonder nuts may improve cholesterol levels and lower blood pressure, which are two major contributors to heart disease risk. 1,2. In addition, these nutrient powerhouses are known to help reduce inflammation and improve blood vessel function. 3. A recent scientific review published in Advances of Nutrition also suggests that food sources high in plant-based omega-3 ALA, such as walnuts, should be part of a heart-healthy eating pattern. 4. Not convinced yet? The American Heart Association (AHA) has found that including four or more servings of nuts, including walnuts every week and other foods, may help lower one's risk of heart disease. And that's not it, AHA has also certified walnuts as a heart-healthy food through its 'Heart Check Mark' programme. Q. What is the ideal portion of walnuts one should consume? Ans. A handful of walnuts, which is nearly 28 g, is advisable for daily consumption. This amount contains 2.5g of essential plant-based omega-3, 4g protein, and 2g fibre, all essential for overall wellness. Q. What is the best time of the day to eat walnuts? Ans. While walnuts can be eaten throughout the year, at any time of the day, I believe the best time to eat them is in the evenings. These contain PICO melatonin, which goes into your brain and increases serotonin levels, eventually promoting sleep. Q. Five simple ways to include walnuts in your daily diet Ans. Make snack time healthy with a handful of plain California walnuts, or you can amp up the flavour by sprinkling your favourite spice mix over them Mix coarsely grounded walnuts with a portion of hung curd and turn it into a delicious creamy dip You can also grind walnuts and add them to your curries, which are a good source of plant-based omega-3 Poha, upma, or kachumbar, walnuts add a perfect crunch for any time snacks Walnuts are the perfect accompaniment for a low-calorie diet, and another great idea to consume is by blending them into your morning smoothie We all deserve to choose what's best for us. And for making such decisions, you need the right information. Now that you've read about the health benefits of walnuts, it's time to go nuts about these nuts! (N. Lothungbeni Humtsoe )  Read More► Fasting With Diabetes?