No More Winter Blues: 7 Ways to Stay Healthy In This Season

The much-awaited winter season has finally arrived! While you’re glad to get some much-needed respite from the scorching sun, this season also brings with it a few notorious guests such as cold, flu, joint pain, dry skin, dandruff, and more. If you’re battling week-long flu or those unexpected aches and pains, then we have a solution for you. Try tips listed below to combat these issues and enjoy the season in full swing.

  1. Eat Right

  • Fiber: Make sure to include plenty of fiber-rich fruits such as apples, pears, and dried fruits [1] in your diet as they help prevent inflammation. Substitute your daily dose of potatoes with sweet potatoes as they have high fiber content. 
  • Protein: Milk and dairy products such as cheese and yogurt are great sources of protein, calcium, vitamins A and B12. They can improve your bone health and strengthen the immune system [2]. 
  • Antioxidants: Mushrooms are one of the richest sources of natural antibiotics and antioxidants along with onions, garlic, ginger, and turmeric. These foods are great immunity boosters [4]. 
  • Vitamins: Opt for colorful fruits and vegetables as they are a good source of the phytochemical – beta-carotene that aids in better immune function. Vitamin D is vital for better bone health and muscle function, and the lack of it can lead to joint and muscular pain. For this vitamin, get adequate sunlight exposure and consume foods such as oily fish, milk, fortified cereals, yogurt, and egg yolks.
  1. Supplements

While food is the best source of nutrients, sometimes these may not be enough. Additionally, the food preparation process and digestion tend to kill most of the essentials in food. Hence, fill this gap with dietary supplements of vitamin C, vitamin D, calcium and Omega 3 fatty acids.

  1. Drink Herbal Teas

There are several herbal teas available in the market that help you stay healthy during winters. These are ginger, lemon, tulsi, peppermint, and chamomile [5], which not only ward off common colds and flu but also soothes your nerves and provide better sleep. 

  1. Wash Your Hands

Though this may sound a little weird, it is a must-have practice during the winter season (and all year round) to protect yourself and others. Frequent washing your hands can prevent the spread of flu and cold. 

  1. Do Not Skip Workout

The chilly weather can often make you feel lazy and tempt you to skip the workout. However, stay determined to engage in some exercise for at least thirty minutes every day. It can be a brisk walk, jogging, yoga or Zumba. Daily exercise will not only improve your physical health but mental health as well.

  1. Give Extra Love To Your Skin

Moisturize your skin at regular intervals as the cold weather can make it dry and dull. Include yogurt and honey in your home-made face packs as they have excellent moisture-locking and antibacterial properties. Always carry a lip balm wherever you go. Dandruff is another common problem faced by many during winter. To prevent it, wash your hair on alternative days with sulfate and paraben-free shampoo.

  1. Give Warmth To Aches & Pains

A hot water bag can provide great relief from aches and pains during winter. The transfer of heat to aching areas reduces inflammation and reduces pain.

As the cold weather moves in, finding the motivation to stay healthy and fit is quite challenging. However, by paying extra attention to your wellness routine you can stay away from common winter health problems. Make sure to sleep for at least eight hours as your body needs enough time to rest and repair. Drink plenty of water to flush out all toxins from the body.

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/
  2. https://www.nhs.uk/live-well/healthy-body/five-ways-to-stay-healthy-this-winter/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684115/
  4. http://www.phytojournal.com/vol2Issue3/Issue_sep_2013/39.1.pdf
  5. https://pdfs.semanticscholar.org/8c16/540f738c3572102a86efc0b4308d29f3d7f2.pdf

8 Tips To Help You Stick To Keto Diet This Party Season

The year 2019 certainly qualifies as a year that flew past quickly for a lot of us. Now that it is nearing the end, people all around are bombarded with parties and chances of bingeing on food, the major ones being Christmas, New Year, and not to forget the lavish Indian weddings. This definitely has an impact on your waistline, if not your overall health. 

Yes, we understand that a diet is not something that naturally comes to mind in the holiday season, but you can actually stick to your food routine, especially the amazing keto diet, and still enjoy the holiday season in style. 

What Is Keto Diet?

The ketogenic diet aims at reducing the intake of carbs and shifts the focus of the digestive system towards fats and ketones (the chemical made by your body for converting fat to energy). For individuals who struggle with diabetes, insulin resistance, and face difficulties in controlling body weight, this is an excellent option. The body burns fat in place of carbs to produce ketones and stops relying entirely on glucose for energy. Keto diets keep insulin-release to the minimal and make the body utilize stored fat, creating weight loss situations.

How Can You Stick to Keto This Season?

1. Choose right: Usually, a keto-based diet allows only 10 percent of your daily calorie quota from carbs, this means you can only have about 20 to 30 grams of it (this may differ as per nutritionist’s guidance). This is why you need to choose low-carb and protein-rich foods at a party with a whole lot of greens. However, don’t forget to check for hidden carbs, for instance, breadcrumbs coating on appetizers, rich-cream paneer, etc.

2. Plan food: If you know about plans in advance, then you can plan your meals too. Eat a protein-rich dish at home before stepping out. You can even carry a small snack for the times when the party continues through the night or for when you might be stuck in traffic. 

3. Don’t give into pressure: While attending someone’s party, it is okay to give them a heads-up about your dietary restrictions. Gluten-free and vegan diets are very common these days. However, another side to this would be your friends and family calling you a downer for sticking to a diet during the holidays. Stay firm and don’t give into the pressure to having ‘one small item’. In fact, you could cook and carry a delicious diet-friendly meal for everyone at the party.

4. Motivate in advance: Keep a list of reasons why you started this diet, handy. When you feel rather vulnerable with all the food around you, pull out this list out and read it. Another key tip is to plan in advance for your cravings and weak moments. If you have been on a diet for a while, you can understand and predict your moments of craving and what really tempts you, here’s how you can deal with them.

  • For these times you can carry small snacks that will be filling. 
  • A study [1] suggests that you need to form habits to deal with temptations every single time, and not just think about curbing it at that moment. You can train your mind in advance to eat right.
  • During the moment, if you are drawn to the food counter, take a few deep breaths and let the thought pass. This study [2] suggests small meditations help in curbing that sudden temptation. 
  • If that doesn’t work, replace your activity or distract yourself for the moment. Remember temptations are temporary, their effects are not!
  • Plan to motivate yourself well in advance. 

5. Every single time matters: It’s true that the one small cookie or a bite of French fries will not immediately pile on the weight, but it will break your will power to fight cravings. Tell yourself that every time matters! Do not strengthen your brain muscle to give in, instead train it to be firm, as it creates a series of ‘one small bite or one small dish’ leading to you being weak when the cravings come. 

6. Sleep well: Sleeping well is tough when you have late night parties and then after parties (and after-after parties!) However, sleep you must! Try to get enough rest during the day as sleep is directly connected to your mental health. If you have a hangover, are in an irritable mood or slightly anxious you are more likely to give in to cravings and binge on some comfort food [3]. 

7. Slow down: Since your food options are limited, why not trick your mind to think you are eating a full, hearty meal. Sit down and have a slow meal, by this we mean relish each bite and chew slowly. Mindless eating makes you feel hungry soon, and leaves your mind unsatisfied, craving more.

References:

  1. https://www.psychologicalscience.org/publications/psychological_science
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4731333/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3086895/

Aaj khane mein kya hai?

As a working mother, the evening 6 ‘o’clock bell gave me a pit-in-the-stomach feeling almost every day as I dreaded that one question my munchkins threw at me as soon as I entered home, ‘What’s for dinner tonight mom?’. I wish I could run off to my mom too and just ask her the same question and just relax in her comfy abode! But the mother hen in me would be quick to spring back into action making me feel guilty and rush into the kitchen!!

Well, call it right or wrong, most of us have always pictured our moms as givers of love, attention and most importantly delicious food! Working moms or non working moms, food at home always has images of our moms. Dinner is the most important meal in most homes because its family time too. Every family wants tasty and different recipes every day.

As a mother you want to provide healthy food to your kids too. Along with healthy, it gets tough to satisfy everyone’s tastebuds. Boring everyday food is dreaded not only by your kids but your partner too. If one kid loves ladies fingers, the other one hates it. So how do you mix and match to everyone’s likes and dislikes in a jiffy and provide something healthy, tasty and different every day? Continue reading

Eat what you love, but Share it!

 

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Food has always been the centre of all our social interactions. As children, our favourite part of school was sharing the lunchbox with friends during lunch recess, or at home, it was to ‘wait for your Dad for dinner’. Shared lunch boxes and family dinners bring back so many loving memories. Sharing food comes most naturally to us and is a way of bonding with friends, family, neighbours and loved ones.

Alright, you get our point – sharing food helps us bond and gives us pleasure! That’s our way of ‘finding happiness!’ But do you know that sharing food brings health benefits that go beyond social bonding?
How Sharing Earns You More Than Those Goodie Points?  Continue reading

Choose ANY 3 out of these 10 tips to lose weight

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We know it isn’t easy to always focus on your diet and exercise. Many of you have big companies to run, or are moms and your life circles around your child – drive them to school, hobby class, parent-teacher meetings etc., and many of you are students trying to balance everything from submissions and exams to a having a social life and peer pressure. “I am no celeb. I have a real life”, you often end up saying. But all of us want a healthy and fit body to be able to do all the other important things in life effortlessly.

To make this easy for you, we have listed here 10 simple lifestyle modifications for your fast-paced lives. Pick ANY 3 out of these 10 tips to lose upto 5 kgs in less than 6 months. Ditch the crash diets that decrease your energy levels and make you feel tired all the time. Worst of all they are boring and keep you thinking about food all the time.

Choose 3 from here:

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Brush your teeth after dinner to lose weight

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Brushing twice a day keeps your pearlies clean and healthy! Something you have been hearing since you were a teeny-weeny baby. Well, cleanliness and dental health aside, we are here trying to help you lose weight by asking you to brush your teeth.
But, before we tell you the secret behind the connection of brushing your teeth after dinner and losing weight, let us tell you an interesting fact.

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