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Author Archives: Akhilasoukhya

Categories Diet, food, Health, nutrition

Baked Sweet Potato Fries

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Baked Sweet Potato Fries

INGREDIENTS

2 pounds of sweet potatoes (about 4 small sweet potatoes)
2 tablespoons of olive oil
1 ½ teaspoons of chili powder
1 ½ teaspoons of kosher salt

DIRECTIONS

Preheat the oven to 425°F. Cut each sweet potato in half lengthwise and place it flat side down on a cutting board. Cut the potato halves into 1-inch-wide wedges.
In a small bowl, combine the oil, chili powder and 1 teaspoon of the salt. Place the potatoes on a roasting pan and brush with the oil mixture. Lay the potatoes flesh side down on the pan and put the pan in the oven.
Bake the potatoes for 20 to 25 minutes, turning once and rotating the pan until the edges are lightly brown and soft. Remove the pan from the oven and season with remaining 1/2 teaspoon salt. Let the wedges cool for a bit and serve warm.

Why It’s Great

Beyond being delicious, there are so many health benefits to eating baked sweet potato fries. First off, baking them, as opposed to deep frying them, saves you on fat content. And sweet potatoes are packed with potassium, fiber and plenty of Vitamin C. which means they are tasty and good for you.

Categories Beverages, food, nutrition

Cucumber & Basil lime juice

Categories Beverages, food, nutrition Posted on 1 Comment on Cucumber & Basil lime juice

Cucumber & Basil lime juice

 

Cucumbers contain multiple B vitamins, including vitamin B1, vitamin B5, and vitamin B7 (biotin). B vitamins are known to help ease feelings of anxiety and buffer some of the damaging effects of stress. Cucumbers are rich in two of the most basic elements needed for healthy digestion: water and fiber. And Basil Contains Disease-Fighting Antioxidants. Acts as an Anti-Inflammatory. Fights Cancer. Contains Antibacterial Properties. Contains Antimicrobial Properties that Fight Viruses and Infections. Combats Stress by Acting as an ‘Adaptogen’ Fights Depression.

Ingredients:

  • 1 handful of fresh basil (tulsi).
  • ½ lime.
  • 1 cucumber.

Method:

Juice the basil into a glass cut the cucumber and blend with 50ml of water and stain the content into the glass squeeze the lemon into that and mix well and drink up.

Benefits:

  • Helps hydrate you.
  • Provides vitamins and minerals.
  • Brings down blood pressure.
  • Soothes skin.
  • Has antioxidant properties.
Categories Beverages, food, Health, nutrition, Preventing Illness

Carrot spinach juice

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Carrot spinach juice

This healthy spinach carrot juice recipe will not only give you a TON of natural energy, but has a hefty dose of fiber!  The pineapple is a nice sweetener and flavor, make sure to keep the nutritious core in it, as your Blendtec or Vitamix high powered blender will easily pulverize it and make it digestible for you.  You can substitute apple for the pineapple if necessary, but make sure to core it first, since apple seeds aren’t nutritious like the core of the pineapple! You can use regular water or we like coconut water for added hydration, electrolytes, and potassium. Because carrots juice is so fibrous compared to other juices we make and to make it more of a thin juice consistency, you will notice in the recipe instructions for Blendtec we use the SOUP button, which runs a full 40 seconds longer than the WHOLE JUICE button, and for Vitamix, we run it a full 1.5 minutes on High before manually stopping. However be sure to add lots of ice so it doesn’t get hot and kill the live enzymes.

Ingredients:

  • 2 Carrot peeled and chopped.
  • 1 Bunch of spinach (1 cup).

Method:

Clean the spinach carrot cut into pieces add carrot, spinach and ½ cup water into the mixer grinder or blender blend it discard the  pulp and serve. Drink it immediately to get maximum nutritional benefit.

Benefits:

  • Creation of RBC.
  • Relief from Rheumatoid Arthritis.
  • Prevent bleeding gums.
  • Rich in Antioxidants.
  • Prevents formation of cancerous cells.
  • Treats vision problems.

 

Categories Beverages, food

Beet & pineapple juice

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Beet & pineapple juice

pretty juice made from beet and pineapple. Makes for a nourishing and delicious beverage that will whisk you away to paradise!. Vegan & Gluten Free.

Ingredients:

  1. 100 gms pineapple.
  2. 100 gms beetroot.
  3. Small piece of ginger.

Direction:

            Peel the skin of pineapple, ginger and beetroot slice into large pieces cut to fit into juicer run it and stir and serve.

Benefits:

  • Anti inflammatory juice.
  • Brilliant body cleanser.
  • Good for digestion and also relieves constipation.
  • Reduces pain of arthritis.

Notes:
Organic produce highly recommended; otherwise, if using conventional, give the produce a quick peel.
If you don’t have a juicer, you could instead blend up the mixture in a high-speed blender. Add water as necessary. Use a nut milk bag to strain the pulp.

Categories Advice, Diet, food, Health, nutrition

Choose your food wisely

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We all can eat better, and truthfully, there are simple and delicious substitutions for the unhealthy food items you love. Here are some ideas. Try them and figure out what tastes good to you. It’s worth the effort.

Eat lean chicken, Not chicken nuggets

Benefits of lean chicken:

  1. High Protein Content
  2. Rich in Vitamins & Minerals
  3. Weight Loss
  4. Control of Blood Pressure
  5. Reduced Cancer Risk
  6. Reduced Cholesterol
  7. Treatment of Common Cold

 

Eat a veggie burger, Not a cheeseburger

  1. B Vitamins
  2. Iron
  3. Fiber and Protein

 

Eat baked potatoes, Not French fries

  1. Just 110 calories.
  2. No fat, sodium or cholesterol.
  3. Nearly half your daily value of vitamin C.
  4. More potassium than a banana.
  5. A good source of vitamin B6.
  6. Fiber, magnesium and antioxidants.
  7. Resistant starch.

 

Eat whole grain toast, Not doughnuts

  1. They’re High in Nutrients and Fiber.
  2. Lower Your Risk of Heart Disease.
  3. Lower Your Risk of Stroke.
  4. Reduce Your Risk of Obesity.
  5. Lower Your Risk of Type 2 Diabetes.
  6. Support Healthy Digestion

 

Eat hummus, Not ketchup

  1. Good Source of Plant-Based Protein
  2. Fights Illness and Disease
  3. Decreases Inflammation
  4. Helps Digestion and Intestinal Health
  5. High in Vitamins and Minerals
  6. Supports Bone Health
  7. Protects Heart Health
  8. Boosts Your Energy

Eat dried fruit and nuts, Not potato chips

  1. High Fiber
  2. Antioxidants
  3. Nutrient Density

Eat spaghetti squash, Not pasta

  1. Anti-Inflammatory To Fight Cancer & Arthritis
  2. Promotes Cardiovascular Health
  3. Helps Prevent Birth Defects
  4. Eye Health
  5. Antioxidants
  6. Aids Weight Loss

 

Eat lettuce wraps, Not tortillas

  1. Fights Inflammation. Certain proteins in lettuce (or Romaine lettuce), like lipoxygenase and carrageenan, help control inflammation.
  2. Aids Weight Loss. Save.
  3. Promotes Brain Health.
  4. Boosts Heart Health.
  5. Help Fight Cancer.
  6. Cuts Diabetes Risk.
  7. Promotes Vision Health. …
  8. Promotes Digestive Health.
summer holiday and food
Categories Advice, Fitness, food, Health, summer, Wellness

Your Summer Holiday  Health & Diet Guide

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Your Summer Holiday  Health & Diet Guide

Summer holidays present a wonderful opportunity to explore new places,Travel and enjoy outdoor activities, they also brings various temptations that pile on unhealthy or unnecessary eating. This could create a problem, if you are trying to maintain or reduce weight. Here are some vital health & diet tips to help you maintain your vital statistics.

If you have planned a summer vacation, then you need to plan your intake from the moment you step out of your house. If you have planned to take your car, then you could pack in some light salads or sandwiches made with whole meal bread along with some iced tea or even green tea.

summer food and holiday

This will ensure that you do not pig out on burgers and fries along the journey. Give your children sandwiches and low-calorie cereal bars that provide energy at lower calories. If you are travelling by air, then the temptations are even greater, since in-flight food, alcoholic drinks, and even fruit juices are high in high calories.

Skip on the butter and cheese provided in your food tray. Avoid alcohol, since it ends up increasing your period of jet lag.Stick to a small can of beer or wine. Drink plenty of water, and a small glass of canned juice, instead of fizzy drinks with no nutritional value.

Know More About – Ideal Food for Summer All Time

The situation gets even worse, when you reach your holiday resort, with scrumptious breakfasts, unlimited buffet lunches, dinners, and a mouth-watering variety of desserts after every meal. You might also tend to relax your diet, since you are on a holiday.

While you may enjoy the delicacies spread out before you, try to pick out a lot of salads, grilled vegetables and rice or whole meal bread into your lunch and dinner schedules, and limit the amount of red meat or desserts on offer. Avoid salads dripping with mayonnaise.

summer holiday and food

If you stay near the sea, then the resort would also have a wide variety of fish, crabs, and lobsters on their menu, try them out, especially when not deep-fried or wrapped in batter.

Include fruits, cereal, and whole meal bread for breakfasts, instead of omelettes, bacon or ham. Even while eating barbecues, eat chicken instead of sausages or beef. For desserts, stick to fresh fruits with a little ice cream or sorbets instead of gorging down on hip-exploding cheesecake.

Even if you do tuck into the delicacies, your holiday resort offers many ways to burn off the fat. Go swimming, hit the gym, or at least engage in regular long walks. If your resort is on the beach, then you can go snorkelling, kayaking or even hire a pedal boat.

Even while on alcoholic drinks, stick to small quantities of beer or wine, instead of calorie rich cocktails. In addition to adding on calories, alcoholic drinks dehydrate the body and cause a hangover that could ruin your holiday.

Even as you enjoy your summer holidays, you can still ensure that you enjoy your various meals, while maintaining a low calorie count. Even if you gulp down the odd high-calorie delicacy, you can still burn it off in a fun way by physical activity.

Know More About – How To Stay Fit In Summer

best food for summer
Categories Advice, Diet, Fitness, food, summer

Ideal Foods for Summer All Time

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Ideal Foods for Summer All Time

Ancient systems of medicine promote weather-based diets, and what stands out are that summers require different foods and winters too require its own type of diet. Winters require foods that promote heat and energy to the body, whereas the summer requires foods to cool the body down. Therefore, it is wise too choose summer foods that are light and cooling, and hydrate the body.

Sunny days make you feel dull and get you out of shape. However maintaining a healthy diet can save you from the scorching heat. Although it is important to eat a healthy diet round the year, it becomes more necessary during the summers.

summer best food

With temperatures rising up to even 90 degrees, you need to take in pots

of water. The heat can take water as well as sodium away from your body and thus you need to refill it to keep you going. However, drinking water may not be enough, as glucose levels can deplete so you need to get the glucose up. Drinking fruit juices at frequent intervals can be very refreshing and boost your energy levels. Add a bit of lime and sugar to your water to sip in when the sun suddenly begins to take its toll on you.

Meat can make you feel lousy, and dull, as they become heavy to digest during summers. However, grilled fish is excellent summer fare. As the summer heat is already heating up your body, you need less oily and spicy foods, and stick to light and easily digestible food items. Make vegetables a part of your daily diet and cook them in various styles to make it delicious and tempting. Avoid junk food completely, as they only fill your stomach and deprive it of essential nutrients.

Summers are also the best time to shed those extra pounds as you can indulge more in fruits and vegetables. Fruits and vegetables provide your body with the essential vitamins, not fats. Thus even if you eat more of fruits and vegetables, you do not gain weight.

summers best foods

Here is a list of foods ideal for the summer:

  • Cucumber is a great food for the summer. Cucumber is cool and hydrates your body. A cool cucumber soup is also best alternative for heavy meals.
  • Replace your heavy meals with lighter ones like vegetable sandwiches.
  • Fruit salads, fat free yogurt, and beans
  • Leafy vegetables are a great way to cool off
  • Tomato is a good source of vitamins and works best on your body during hot days.
  • Eat raw carrots, cucumber, tomatoes, and beetroots.
  • Green peas and corn form part of a great summer diet
  • Also, eat lot of berries that are not only yummy but good for your body as well.
  • Complement every meal with a fruit so you stay healthy, and drink at least two or three
  • glasses of fresh fruit juice throughout the day.
  • You can also make shakes with low fat milk and eat low fat ice creams.
  • Watermelon is a great way to get plenty of fluids into your system.
  • Don’t let the summer scare you, instead enjoy it while to stick to your healthy diet.

“Summer cooking implies a sense of immediacy, a capacity to capture the essence of the fleeting moment.”

summer tips
Categories Advice, Diet, Exercise, Fitness, Health

5 Health Tips to stay Fit in this Summer

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5 Health Tips to stay Fit this Summer

We are in Summer – one season when we plan for vacations and travel around with family.  This is also why we need to be fit and disease free. But, how would you get there? What would you do to remain healthy and fit throughout the summer? We will bring a series of articles and tips that may help you to lose some weight , Stay Fit and beat this hot summer.

Let’s begin with 5 important basic Health & Diet Tips Today :

Be a smart eater:

The best way to follow a healthy plan is to eat smart with plenty of vegetables and fruits. You may need to change your eating habits, unlike what you would eat say in winter. Different seasons require different diets to maintain the body. You would need to alter and organize your eating habit in summer, which should focus on your health and not on your weight. Eat at regular intervals during the day, maintaining to eat plenty of vegetable salads and fruits or fruit juices. These will only burn off the calories and strengthen the vitamin contents in your body.

 

Decrease the carbohydrates and Increase Proteins:

summer tips

 The important thing is to know what constitutes your food intake. Does it contain carbohydrates or is your intake protein based food. In any case, one should avoid all kinds of fatty foods, especially when you are trying to lose weight. While having small meals always keep in mind that you should not take any kind of carbohydrates or fat related food, but instead take protein rich food. This would keep your body hydrated and healthy with a glowing skin, in spite of summer temperature.

 

Exercise, exercise and exercise:

summer tips

Exercise forms an integral part of a healthy diet plan. And one can feel the effects of exercise, which burn out excessive calories. Be it a walk, jogging, some gym workouts or Yoga would rather help your healthy diet plan to enhance your body. It is always advisable to participate in some form of physical activity for 45 minutes daily.

 

Hydrate yourself Well: This is simple.

summer tips

Drink a lot of water or Fresh fruit Cut bowls or juices throughout the day. This would not only quench your thirst, but would also cool your system. These would regain your electrolytes, which are lost through sweating. Once you get dehydrated you will lose all your energy and your body won’t respond to the normal functions. Having a lot of fruit juices would keep your body hydrated.

 

Maintain a record:

If you can maintain or keep track of your summer health diet plans, you would definitely lose weight and remain healthy. This will help you to introspect on what you eat and why you eat. You’ll become mindful eater.

So go ahead , plan for that dream vacation you always wanted to have. Eat plenty of vegetable salads and have lots of fruits and fruit juices to fine-tune your body to look fresh with a skin glow, even during the summer. Stay Healthy and Happy.

stress management
Categories Health, Meditation, Stress Management

Understand Stress and learn to Manage

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Understand Stress and learn to Manage.

stress management

What happens when you are stressed?

Stress is what you feel when you have to handle more than you are used to. When you are stressed, your body responds as though you are in danger. It makes hormones that speed up your heart, make you breathe faster, and give you a burst of energy. This is called the fight-or-flight stress response.

Some stress is normal and even useful. Stress can help if you need to work hard or react quickly. For example, it can help you win a race or finish an important job on time.

But if stress happens too often or lasts too long, it can have bad effects. It can be linked to headaches, an upset stomach, back pain, and trouble sleeping. It can weaken your immune system, making it harder to fight off disease. If you already have a health problem, stress may make it worse. It can make you moody, tense, or depressed. Your relationships may suffer, and you may not do well at work or school.

What can you do about stress?

The good news is that you can learn ways to manage stress. To get stress under control:

  • Find out what is causing stress in your life.
  • Look for ways to reduce the amount of stress in your life.
  • Learn healthy ways to relieve stress and reduce its harmful effects.

stress management akhilasoukhya

How do you measure your stress level?

Sometimes it is clear where stress is coming from. You can count on stress during a major life change such as the death of a loved one, getting married, or having a baby. But other times it may not be so clear why you feel stressed.

It’s important to figure out what causes stress for you. Everyone feels and responds to stress differently. Tracking your stress may help. Get a notebook, and write down when something makes you feel stressed. Then write how you reacted and what you did to deal with the stress. Tracking your stress can help you find out what is causing your stress and how much stress you feel. Then you can take steps to reduce the stress or handle it better.

caution_lead_hazard_warning_akhilasoukhya
Categories Advice, nutrition, Preventing Illness, Wellness

Fight Against Lead Exposure with Nutrition

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Fight Against Lead Exposure with Nutrition

Although exposure to lead has decreased within the last two decades, it is still a concern and caution is advised, especially for children who have access to toys with lead-based paint or individuals who live in older homes. In some instances, lead can leach from the main water pipes and into the household water supply. If exposed to lead, eating a healthy diet can help reduce its absorption by the body.

What Are the Dangers of Lead?

When lead is consumed, research shows it can cause learning and behavior problems; as it accumulates, it can cause lasting problems with growth and development. Infants and children are at a higher risk because they absorb lead more quickly than adults, in addition to being more likely to put non-food items that might contain lead in their mouth.

How to Avoid Lead

Lead is most likely to be consumed as lead-based paint in and outside the home — peels, chips or cracks — and ends up being consumed because it is on toys or other surfaces that kids put in their mouth. When lead is present in the water system, it can become more difficult to avoid (visit the Centers for Disease Control and Prevention for more on lead in the water supply). To minimize exposure to lead:

  • Always wash your hands and ensure children wash their hands with uncontaminated water before eating.
  • Do not use imported pottery or leaded crystal to store or serve food.
  • Use an NSF-certified filter on your faucet for drinking water, food preparation and cooking, and be sure to change the filter cartridge by the date printed on the package. If a filter or bottled water are unavailable, visit the CDC’s source on lead to reduce or eliminate lead in tap water by using only cold tap water that has been thoroughly flushed from the pipes. Boiling water will not reduce the presence of lead.
  • Regularly clean toys, pacifiers, floors, windowsills and other surfaces using liquid cleaners that control dust.
  • Wipe or remove shoes before entering your home.
  • Get your home tested for lead if it was built before 1978.

Eat a Healthy Diet to Help Decrease Lead Absorption

healthy-salad-akhilasoukhya

include a variety of vegetables, fruits, whole grains, protein foods and dairy products. When there is nutritious food in the body, it is more difficult for lead to be absorbed. Make sure your diet is rich in important nutrients such as calcium, iron and vitamin C.

Calcium keeps your bones strong and the lead out. Calcium-rich foods include:

  • Milk and milk products, such as yogurt and cheese
  • Green leafy vegetables, including kale and turnip, mustard and collard greens
  • Calcium-fortified foods, such as orange juice, soy milk and tofu
  • Canned salmon and sardines

Iron also blocks lead from being absorbed. Try these iron-rich foods:

  • Lean red meats
  • Iron-fortified cereal, bread and pasta
  • Dried fruit, such as raisins and prunes
  • Beans and lentils

Vitamin C helps the body absorb iron better, but also may help with getting rid of lead. Foods rich in vitamin C include:

  • Citrus fruits, such as oranges and grapefruit
  • Other fruits such as kiwi, strawberries and melon
  • Tomatoes
  • Potatoes
  • Peppers

Here is a sample menu to help incorporate these nutrient recommendations into your daily diet.

  • Breakfast: Iron-fortified cereal with low-fat or fat-free milk, topped with raisins
  • Snack: Orange slices
  • Lunch: Lean hamburger on an iron-fortified bun with red bell pepper strips
  • Snack: Low-fat or fat-free yogurt topped with fruit
  • Dinner: Chicken with brown rice, a spinach salad and a glass of low-fat or fat-free milk
  • Snack: Peanut butter on whole-grain crackers
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