Curd for weight loss: Dahi can help you get a flat belly. Here's how

Curd for weight loss: Dahi can help you get a flat belly. Here's how

Curd, commonly called dahi in our Indian households, is an integral part of our diet. The cooling effect of dahi makes it perfect for the summer season. Some people like to have it sweet, while others like it with condiments and spices.

It helps in curing dehydration and improves digestion. And what can be better than a bowl full of chilled dahi in scorching summer? But did you know this yummy dahi can also help you lose weight? Don't believe it? Here is what studies have to say.

Helps in achieving a healthy BMI

Curd is a rich source of calcium and plays a vital role in keeping our BMI in check. Thus, including curd in your diet can be helpful in shedding extra kilos and losing weight.

Keeps you fuller

The one thing that we start consuming more as we decide to lose weight is protein. Curd is low carb and high protein food, which makes it perfect for weight loss. The protein in it also helps in maintaining lean muscle mass while helping you get rid of extra belly fat.

Improves metabolism

An increased metabolism is the key to losing weight. The probiotics in curd help in improving digestion and thus metabolism. It helps in the absorption of nutrients. Getting enough nutrients is equally important so that you stay energetic.

​How to include curd in your diet

There are ample ways you can include curd in your daily meals. Some of the easiest methods are:

Have a bowl with your lunch/dinner

Have it in the form of a smoothie for your breakfast

Make fruit/vegetable raita

Add it to your gravies, to make them more thick and healthy

Try to have plain or spiced curd, instead of having it with sugar. Sugar will add extra calories and defeat the purpose of having it.

In summer, you can have lassi/ buttermilk to keep yourself cool and hydrated.

Add some dry fruits and have your curd to soothe your sweet tooth.

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This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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9 Iron-rich foods that will boost your immune system

 9 Iron-rich foods that will boost your immune system

Boosting the immune system has become the topmost priority since the outbreak of COVID-19 across the world. People have become more conscious of their health and are taking extra measures to cut down the risk of infection. One thing that works the best to improve your immune health is your diet. Consuming foods with vitamins and minerals can keep you healthy and fit. Several kinds of nutrients can help to boost your immunity and iron is just one of them.

Iron helps in improving haemoglobin levels which boosts oxygen supply to damaged cells, tissues, and organs resulting in the strengthening of your immune system. And therefore, iron-rich foods are so important to include in your diet. Here are some foods to add to your diet. 

Spinach

Spinach helps increase the haemoglobin count in the blood and is considered one of the best sources of iron. Apart from being high in iron content, it is also rich in Vitamin C (which is packed with numerous antioxidants and beta carotene), calcium, sodium, and phosphorus. Having slightly cooked spinach makes it easier to absorb Vitamin A.

Citrus fruits

These tangy fruits are highly rich in Vitamin C that increases the production of white blood cells and helps build the immune system. Some of the popular citrus fruits include oranges, grapefruit, tangerines, lemons, limes, etc.

Dry fruits

All the dry fruits, raisins, dates, apricots, almonds, fig works great to deal with iron deficiency in the body. They are healthy and really helpful in improving blood cell count by boosting the haemoglobin levels in the body.

Legumes

Legumes or beans like peas, lentils, chickpeas, and others are a great source of iron. Their consumption will help you protect from heart diseases, diabetes, inflammation, and high blood pressure.

Potatoes

It’s found that one medium baked potato is equal to 10 per cent of your daily iron intake. Since almost all potatoes are a good source of iron but still certain varieties have more nutrients than others.

Soya

100 gm of raw soybean contains up to 15.7 mg of iron making it a rich source of iron. One such soybean-based food is Tofu which also acts as a great source of protein, calcium, manganese, phosphorus, vitamin B1, zinc, etc. It also maintains cholesterol levels reducing the risk of anaemia and cancer.

Chicken

Chicken liver is packed with iron and B vitamins. If you want to go for other meaty sources that are rich in iron, you can try eggs, beef, and turkey.

Fish

Seafood provides iron and proteins in low calories. If you want to know some specifics then anchovies, tuna, sardines, mackerel, and herring are excellent sources you can get iron from. They are also low in saturated fats and saturated in healthy fats so there’s nothing fishy about this source of iron you see.

Dark Chocolate

And finally, something that favours and comforts your taste; chocolate. But not any chocolate, just dark chocolates is what we’re talking about. As the higher the amount of cocoa in chocolate (at least it should be 55% cocoa), the richer it’s in iron and antioxidants.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

How Healthy Is Dried Fruit, Really?

If you’ve ever wondered if “nature’s candy” isn’t much better for you than actual candy, we asked an RD to clear the air.

If you've heard it once, you've heard it at least a thousand times: Eat more fruits and vegetables. For some, this is a simple task (hint: It's called Rainbow Paella, Crispy Mushroom Reuben Sandwiches, and a near-endless list of delicious fresh fruit smoothie ideas). But for others, finding new ways to incorporate produce into your diet—or the diet of your little one—is close to impossible.

Dried fruit can be a lifesaver in this department. It's sweet, snackable, and can be taken on the go a heck of a lot easier than a few easy-to-bruise bananas or bulky cartons of berries. One taste of Trader Joe's dried mango is enough to make you give up fresh fruit for good if forced to choose. But if you've ever reached the bottom of a bag in a single sitting and found yourself wondering how healthy dried fruit really is—and how it stacks up nutritionally next to its fresh produce counterpart—you've come to the right place. We tapped nutrition expert Amy Shapiro, RD, to give us the lowdown on our dried fruit addiction.

Is Dried Fruit Healthy?

Short answer: Yes, because eating fruit in any form is better than consuming zero fruit. "Also, since dried fruit is condensed by weight, it provides about 3.5 times the fiber and nutrients as fresh fruit," Shapiro explains. "Dried fruits are a very rich source of fiber as well as antioxidants, especially polyphenols." The specific health benefits will, of course, depend on what variety of fruit you're snacking on, but you can count on digestive benefits and antioxidants regardless.

What Are the Drawbacks of Eating Dried Fruit?

"Because dried fruits are concentrated (the water has been removed) they come in small, dense packages that are very high in sugar and calories," Shapiro explains. "This makes it easy to eat too many at one time, which can quickly lead to increased sugar and caloric intake, and in turn, weight gain."

Her point makes sense—after all, when was the last time you ate 15 apricots or four entire mangoes? When the substantial water content of a fruit is extracted, the entire thing shrinks your apple or apricot down to being bite-sized, which can cause major portion distortion (especially when you consider the amount of naturally-occurring sugar that fruits contain.)

"Additionally, due to the high fiber content and certain natural sugar alcohols, some dried fruits can cause GI distress from bloating, gas, and diarrhea," adds Shapiro. She says that the most important step when shopping is to read nutrition labels and ingredient lists, as many dried fruits contain added sugars in the form of juices, syrups, or even crystallized sugar. "In order to maintain colors, some brands even use sulfites, and some individuals can be allergic to sulfites and react negatively. Finally, depending on how dried fruit is stored it can contain fungi or toxins so know where you are getting them from."

The Healthiest Way to Consume Dried Fruit

"I recommend limiting portions to one serving, cutting up larger pieces of dried fruit, and mixing it in with nuts or into a salad to dilute their intensity while still allowing for some sweetness," recommends Shapiro. "Enjoy fresh fruit instead some days. And even when buying from bulk bins, read nutrition labels to determine proper portion sizes and read ingredients to ensure you are avoiding unnecessary added sugars and preservatives. And lastly, consider dried fruit a 'treat.'"

Does Dried Fruit Offer the Same Benefits as Fresh Fruit?

"On many levels, it does since it provides fiber, vitamins, minerals, and antioxidants," Shapiro explains. "It does not, however, provide hydration or volume, which both help you to feel satisfied from one serving while diluting the sugar content."

Additionally, she emphasizes that the dried fruit itself offers different nutrients—just as different fruits offer different nutrients and therefore health benefits. "So prunes provide fiber, GI regularity, and calcium to strengthen bones. Dates have been shown to assist with fertility and labor, are the most nutrient-dense of dried fruit options and have a low GI index (so it doesn't affect blood sugar levels as intensely). Apricots without sulfites are better than apricots with sulfites. Finally, raisins, the most popular of dried fruits, can assist with blood pressure, decrease cholesterol levels, and aid in satiety." Which certainly counts for a lot.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement