Hate the whole idea of dieting? We’re here with some good news. There is a way to eat healthy everyday with the help of flexible dieting. And flexible dieting is not the diet you imagine it to be. Flexible dieting is your answer to all those hunger pangs and anxiety related to dieting. Don’t know what we’re talking about? Read on.
Flexible dieting is a nutritional concept. In this type of dieting, you’re dealing with macronutrients and micronutrients only.
MACRONUTRIENTS
Proteins
Fats
Carbohydrates
Manipulate the ratio of these macronutrients and you can change your body composition more effectively than when you count calories. For eg- eating a banana isn’t about counting the calories anymore. You look at how many grams of carbohydrates you’re ingesting.
[rp4wp]
Simply put, flexible dieting is your road to fitness and healthy eating. Instead of counting calories you’re now keeping a check on your nutrients. Flexible dieting is all about portion control and creativity.
You can get to choose what you want to eat, and there is no need to feel terrible about diets anymore! Just make sure you’re eating the right minerals and nutrients too. Here are some foods you can include in your flexible diet –
Bananas
Mangos
Rice
Wheat
Oats
Muesli
Oat Cookies
Eggs
Potatoes
Peanuts
Bread
As long as you’re moderating your food intake, you’re sorted. Happy flexible dieting!
Spirulina is algae. It is the same algae that is found floating on the top of a pond. So how does this make it’s way to a healthy diet? There is a long history behind this, a major part of which stems from the tribes of Africa who realized that eating it kept them full for long. It wasn’t until 1974 that spirulina was actually declared one of the best foods for the future.
Advantages of Spirulina
It is a powerhouse of protein.
Spirulina has the highest concentration of protein known to food (65-71% by weight) The amino acids in spirulina have roles in cell metabolism, detoxification, tissue regeneration, repair, and more., and also influence the function of your nervous system, cardiovascular system, hormones, and muscle.
It is rich in vitamins
Spirulina is rich in vitamins A, B1, B2, B6, E, and K. Spirulina has the enzymes and nutrients that your body can actually absorb and use intelligently.
It helps in regeneration of cells.
Spirulina contains phycocyanin which has the ability to trigger the production of stem cells (cells that can become any cells that the body needs- blood cells, immune cells, muscle cells, ligaments, anything!) By producing these stem cells, your body has the continuous possibility of being rebuilt.
It helps in weight loss.
Spirulina contains zinc, magnesium and essential fatty acids. These help in controlling the appetite and cravings. By eating spirulina, you’re giving your body the raw materials it needs to stay healthy.
It has anti-aging effects.
Spirulina is incredibly rich in antioxidants that protect against DNA damage and the premature aging of cells.
It helps in cancer prevention.
Numerous studies have found spirulina to have anti-cancer cells. They also said that compounds in spirulina were found to inhibit HIV-1 replication in the cells.
It helps fight allergies
Those suffering from symptoms like watery eyes, stuffy nose, itchy throat etc, spirulina is great to opt for as it stops the release of histamine (allergens)
These are just few of the benefits of spirulina. Wondering where to get your hands on this superfood?
This is an excellent source of high quality protein.
COTTAGE CHEESE
Low in saturated fat and cholesterol, this is also a high source of protein which will make your muscles grow.
PEANUT BUTTER
High in energy, this is great for a super delicious post workout meal. It’s exceptionally great for recovery. You can have these along with whole wheat bread.
SWEET POTATO
This is a great source of energy thanks to its high carbohydrate content.
FRUIT SMOOTHIE
Super yummy, super healthy, and super effective! Add some protein powder or peanut butter to your smoothie for added repair.
OATS
Low in calories, and high in fiber, this is a perfect post workout meal that can be made ready in under 5 minutes! Pick up a pack of Gaia Vegetable Oats
MUESLI
These offer a low-fat blend of protein and carbohydrates that are great for repair and recovery.
STIR FRIED VEGETABLES
This is a great option for a post workout meal if you have time on your side. Fry the vegetables in olive oil to make this healthier.
Whatever exercise you do, the food you eat after your workout can make or break your workout. Make your next workout better by refueling the right way!
Start your day with a warm glass of water. Adding lime (and honey) to it will make it a refreshing and totally detoxifying dink that will aid digestion and improve metabolism.
Sip on some green tea
Adding a detox tea regime to your diet can work wonders for your metabolism. Sipping on Gaia Good Health flavoured green teas throughout the day is a great place to start from.
Eat clean
Add some fiber in your diet to improve digestion. Limit fish that have high mercury content (swordfish, tuna, shark, mackerel; larger the fish, higher the levels of mercury) Avoid refined sugars, processed foods, alcohol, caffeine and non-organic vegetables and fruits) Include the anti-inflammatory turmeric in your diet.
Eat fermented foods
Fermented foods are a rich source of probiotics enzymes that support digestion. Add yogurt, pickles, appam, idli, etc.
Get regular massages
Massages are a great idea as they increase circulation, stimulate the lymphatic system and remove toxic build-up.
Exercise!
Sweat it out! Sweat helps you release toxins and keeps your skin healthy. Exercise is also good for your overall wellness.
They say healthy living is all about working out and eating healthy. It takes 40% of exercising and 60% of diet control to achieve great results with the health regime. What about those times we feel hungry for a quick snack? Snacking is unavoidable, but it is your snacking habit that makes all the difference to your diet. You might be eating healthy and keeping a check on your diet, but if you snack on biscuits and samosas and burgers, you’re ruining it all. Does that mean you do not snack? Absolutely not! Instead, you learn to snack smart.
[rp4wp]
One of the options is to opt for healthy oatmeal cookies instead of eating the regular biscuits. Are you wondering “What big difference would it make?” Read on to know the details-
Oatmeal cookies provide a small amount of protein that is not present in other cookies.
Oatmeal cookies have a high fiber content compared to normal sugar cookies.
Oatmeal cookies contain significant amount of minerals like calcium, iron, magnesium and potassium, all of which are needed for overall physical health.
Compared to sugar cookies, oatmeal cookies also have less calorie content.
Oatmeal cookies also have an iron content that is needed by men and women.
Oatmeal cookies help contribute to healthy muscle building.
Now that you know how the oatmeal cookies are better compared to the sugar cookies, we highly recommend you make this dietary change to your lifestyle to enjoy the benefits of an overall good diet. Check out Gaia Good Health Oatmeal Cookies that are made of oats, whole wheat and honey. Not only are they a delicious substitute to the sugar cookies you’d normally have during tea time, but also provide health benefits like improving digestion and heart health. Due to their high fibre content they also leave you feeling full for a long time. These cookies are baked, and are highly recommended as a great substitution.
They are generally composed of rolled oats, honey & dry fruit and are superb energy boosters which are best consumed during breakfast or as a pre-workout.
Granola Bars in India are gradually becoming very popular, especially among working professionals, hikers and anyone looking for a quick energy-pick-me-up.
When it comes to benefits, GAIA Granola is a power packed wonder. Here are some ways how Granola Bars can be advantageous to your body and mind.
What are granola bars made of?
Granola bars are generally composed of rolled oats, honey & dry fruits and are known to be superb energy boosters. The ideal time to have a crunchy granola bar is as a breakfast option on-the-go or post a healthy workout.
Granola bars are gradually becoming very popular in India, especially among working professionals, hikers and anyone looking for a quick yet delicious pick-me-up.
When it comes to benefits, the GAIA Granola Bar is filled to the brim with vitamins, minerals, and all the necessary energy you need to keep you on your feet through the day, without taking you down. Here’s how granola bars can do wonders for your body, and therefore, your mind!
1) Reduces Cholestrol Granola bars contain soluble fiber can help reduce the harmful cholesterol that might be circulating within your arteries and threatening your heart health. Bad cholesterol, or LDL, is the kind of cholesterol that causes the build-up of plaque and fatty lipids in the veins and arteries that lead to an increase in blood pressure and cholesterol. Bad cholesterol usually enters your body through trans fats and oils that have a high fatty content. Granola bars help tackle this and help your body get rid of LDL, thus keeping your heart fighting strong.
2) Boosts Energy
Granola bar is a concentrated form of energy that doesn’t pump your body with unhealthy sugars. It gives you the energy you need without any ‘crash’ or sluggish-ness. Our GAIA Organic Granola bars are loaded with just the right amount of sugar with a low fat and low-calorie percentage to help you stay energized through the day without having to worry about your weight. Excessive sugar intake can lead to your body becoming hyperglycemic and increase the chances of you contracting heart diseases and even diabetes.
3) Prevents Anaemia
Anaemia is when the body has a deficiency of iron in the red blood cells. It leads to issues such as fatigue, constant weakness, low energy, and the like. Not to worry, though—here to save the day and your health are granola bars and their crunchy goodness loaded with iron! Consuming iron-rich foods such as granola bars help your body to counteract symptoms of anaemia and prevent chronic headaches, irregular breathing and fatigue. breathing. So if you are experiencing symptoms similar to these, grab your nearest GAIA Granola Bar today and prevent the onset of anaemia in your body.
4) Great Source of Vitamin E
Who doesn’t want silky, strong hair and soft, glowing skin? Or healthy nails and protection from sunburn? Well, the vitamin responsible for these commonly desired qualities is Vitamin E. Aside from the usual sources of this particular vitamin such as almonds, peanuts, soyabeans and green leafy vegetables, you can also have your daily dose of the same with—you guessed it—a granola bar. What’s more, a single granola bar can provide you and your body with a whopping 20% of the daily requirement of Vitamin E! Awesome, isn’t it? GAIA Organic Granola Bars are here to make sure your hair and skin stay in tip-top shape.
5) Great Source of Protein and Fiber
As mentioned before, granola bars are an amazing source of protein and soluble fiber. The protein in a granola bar keeps you fuller for longer, while helping build and strengthen your muscles. The fiber cleans your digestive tract and improves your metabolism. Therefore, granola bars, such as our GAIA Organic Granola Bars, are the perfect option for a constipated stomach. Aside from everyday health problems, the protein and fiber obtained from granola bars can help reduce heartburn and even prevent colorectal cancer, which is cancer of the colon.
6) Helps Weight Loss
Granola bars have long been hailed as an ideal snack for weight watchers, thanks to its easily consumable quality, convenient packaging and nutrient-packed goodness, as mentioned before. Aside from being good for one’s weight, granola bars are low in sodium as well, which reduces the appetite and keeps you feeling full for a longer amount of time, thus reducing your food intake. Sodium and cholesterol are both major contributing factors to obesity, both of which granola bars fight.
7) Helps Increase Cognitive Activity
The high potassium content in granola bars and low sodium make them ideal for fighting high blood pressure. It also increases the flow of clean blood and oxygen to the brain along with the rest of the body. This means your brain can work faster and more effectively thanks to the power-packed granola bar.
Gaia Granola bars, much like the other granola bars, provide just the right amounts of nutrients necessary for your body’s daily intake. We have four variants of granola bars, ranging from chocolate-flavoured to banana to cardamom. It’s the perfect low-fat alternative to junk food, packed with vitamins A, C & E and minerals such as iron and potassium.
So, where can you get this powerhouse of goodness? GAIA Organic Granola Bars along with our other healthy eating products are available on the online stores of Amazon, Grofers, Big Basket & more. Good health is now at your fingertips with GAIA Good Health!
It’s so much more convenient to grab that cup of coffee or a packet of chips on an empty stomach while attending to ‘more important things of the day.’ However, the quality of food going into our system takes a back seat, because who wants to make these decisions first thing in the morning, right? Taking the easy way out just leads to ill effects on the body that end up staying for the long run.
If you think reaching out for a glass of orange juice is a good idea in the morning – pause, observe and think again.
Here are some foods that are harmful to the body if consumed on an empty stomach.
1) Citrus Fruits – When it comes to fruits, it’s of utmost importance to consume them at the right time and in the right quantity. The acids present in citrus fruits over time can provide an unnecessary boost to acid production in your gut. This may result in stomach issues such as gastric ulcers or even gastritis. Heartburn is also a possible reaction to eating citrus fruits on an empty stomach, along with a slower metabolism thanks to the high level of fructose present in fruits. Guavas and oranges are fruits you need to especially stay clear of due to their high citric acid content.
2) Yoghurt – We’ve got a wonderful powerhouse of good bacteria present in our stomachs at all times that help to break down the food we ingest and transport its nutrients to the rest of the body. Yoghurt contains a high amount of lactic acid that promotes the strengthening of our bones and helps good bacteria to grow. An empty stomach already has high levels of stomach acid present in it, and consuming yoghurt at a time like this can lead to the lactic acid from the yoghurt to be completely ineffective or even lead to an unpleasant acid reflux.
3) Coffee – Your morning cup o’ Joe may be waking you up, but to your body, it’s doing more harm than good. Drinking coffee on an empty stomach leads to higher levels of acidity in the body. You may also experience indigestion and heartburn throughout the day thanks to this delicious beverage, so it’s best to eat something before drinking your coffee as you wake up.
4) Spices – Spicy foods first thing in the morning cause an increase in the production of acid in the stomach, which may result in digestive problems in the future. Thanks to the presence of capsaicin, the acid that makes chillies spicy, consuming spicy dishes as the first meal you have in the day may not be a good idea!
5) Bananas – Just because it’s a fruit, doesn’t mean you can eat it first thing in the morning! Eating bananas on an empty stomach increases the amount of magnesium in the blood, which is not good news for your heart. Bananas are also high in natural sugar, being that 25% of an average banana is sugar, giving you an initial energy boost that only ends up draining you in the later hours. The same sugar fills you up temporarily but leaves you empty-stomached soon after. Also, owing to the acidic nature of the yellow fruit, it’s possible that one may encounter bowel issues if one makes this a habit.
So, what do you eat instead?
Here are a few best superfoods you can eat empty stomach:
1) Oatmeal or Muesli – The soluble fiber in the oatmeal helps lower the cholesterol levels of the body. It also provides a protective lining in the stomach in the mornings from the produced hydrochloric acid. A single cup of cooked oatmeal has about 150 calories, up to 4 grams of fiber, and a hefty 6 grams of protein. Safe to say, oatmeal makes for a great first meal to start off your day on a healthy note.
2) Honey – The release of serotonin or the ‘feel good’ hormone with the consumption of honey helps energize you for your day and boosts your brain activity. Honey is also excellent at wiping your digestive system clean of any unhealthy bacteria and keeping it squeaky clean. The antioxidants present in this sweet delight also help flush out toxins from your body, paving the way to fresh and clear skin!
3) Eggs – The high amounts of protein and good fats in eggs help you maintain your energy levels throughout the day. They also keep you fuller for longer, thus boosting your longevity. Egg whites are great for those looking to lose weight since it low in calories and high in vitamins, minerals, and protein. Consuming boiled eggs as your first meal is ideal if you have a long day ahead.
4) Poha – Everyone’s favorite breakfast snack is a great option to have as the first meal in the morning. Poha, or flattened rice, is low in calories yet high in carbs, which keep you going for longer throughout the day. Get ready to have a sustainable boost of energy with this delicious meal, along with a healthy supply of minerals such as iron and vitamins. And what’s more, it’s gluten-free!
5) Watermelon – This fruit’s high amount of lycopene helps the body regain its nutrients in the morning. It also supplies the body with a sufficient amount of fluid and is great for the heart and the eyes. High in vitamins C & A, watermelons contain only roughly 50 calories per cup. Its high iron content is also perfect for anemics, helping them regain their hemoglobin health if consumed regularly. Other than vitamins, watermelons also contain potassium and magnesium and have proven to be a great help for your heart.
6) Nuts– Dry fruits such as pistachios, almonds, dried figs & apricots, cashews, walnuts, and raisins are believed to be superfoods, with high antioxidants and vitamin-rich properties. Almonds help boost our memory, skin, and hair with Vitamin E and walnuts help the brain develop and function more efficiently. Apricots and dried figs are great for skin, stomach, and immunity, and pistachios contain important phytonutrients to help your body combat disease.
7) Apples – Rich in the dietary fiber pectin, apples work excellently for improving bowel movement. Pectin can be found in the peel of the fruit, and also helps to boost the production of lactic acid that helps keep the colon and the digestive tract clean & healthy. The best time to eat apples is in the morning, so as to ensure ideal bowel cleaning and reap the benefits of the fruit as well. The benefits of eating apples are many, but eating apples on an empty stomach is the perfect way to help your body get the best of all it has to offer.
8) Dates – Dates contain vitamins C & D that work to improve skin’s brightness, and elasticity and increase cell turnover. The benefits of eating dates on an empty stomach can also be extended to having healthy hair, as its iron-rich qualities help to strengthen the hair while improving blood circulation to the scalp. The best time to eat dates is anytime through the day and ideally on an empty stomach.
9) Infusion Tea with Sugar-free Cookies– If there is the best way to start your day it is to start it with a caffeine-free drink that helps detoxify all the toxins. It is proven that the consumption of infusion tea or green tea on an empty stomach enhances brain function, improves gut function, and lowers the risk of cancer cell formation. You might get surprised to see your weight moving down slowly. Want to make it fun? Try adding crunchy sugar-free cookies when sipping this aromatic drink and feel light the entire day.
10) Mix Seeds- Trying to lose weight or stay fit in general, try adding seeds to your oh-so-delicious breakfast bowls. Eating them on an empty stomach may speed up the process and give you that extra fiber to keep you full in the healthiest way possible. The fiber, nutrients, and minerals found in these healthy plant-based seeds will make your skin and hair happy.
Attend to the following problems with these Yoga asanas and watch your life transform.
1) Headache
The Adho Mukha Shvanasana , also known as the downward facing dog pose is a great way to relieve a throbbing headache. The inverted pose causes additional blood to flow to the head, relieving the pain, making you feel re-energized.
2) Lower Back Pain
Uttanasana, also known as the forward bend releases the tightness of the lumbar spine. It also loosens hamstring muscles which over time can also help prevent lower back problems.
3) Anxiety
Vrikshasana or the Tree Pose helps focus on silencing the racing mind and regain focus. The effort you put in focusing on not losing balance is a great way to drive the worry out of your mind.
4) Thyroid
Halasana, or the Plough pose provides a good pressure to the neck region stimulating the thyroid glands. Furthermore, it opens up the chest region, making you breathe better and feel more at peace.
5) Diabetes
Urdhwadhanurasana, or Bow Pose regulates better functioning of the intestines and pancreas which helps control the blood sugar levels. It’s a great way to strengthen the core muscles in a slow and gradual way.
6) Indigestion
It stimulates the abdominal organs and stimulates digestion. The pose helps to stretch out the entire body from the groins to the chest and shoulders. It also helps osteoporosis and neck pain.
3) You can’t stop talking about how healthy they make you
4) Even after a while you are convinced it was the best decision to make the healthy switch
5) Date night with your Soup & Salad is the best night of the week
6) Your friends and family can’t help notice that you’re glowing with happiness
7) You can’t wait to be reunited with your cup of Jasmine Green Tea after a long day’s work
8) And in the end you just can’t imagine what life would be without it
So, break up with bad habits, don’t tolerate junk food & don’t just give in to temptation.
A balanced diet is so much better than a bunch of cheat days!
Gear up this valentine’s day to love the food that puts your body, mind and soul in a good place.
We bring you 4 meals that are totally out of the box! Give it a try to realise just how easy eating healthy really is.
1) Lentil Tomato Soup with Olives and Spinach
Ingredients:
1 tablespoon olive oil
3 cloves garlic, minced
1 onion, thinly sliced
1 teaspoon dried thyme
1 cup dried brown lentils (or green lentils)
5 cups vegetable broth
2 tablespoons paprika
1/2 teaspoon salt
4 fire-roasted tomatoes
Black pepper
4 cups chopped spinach
3/4 cup roughly chopped olives
Preparation:
Preheat a pot with some olive oil and sauté the onions till translucent.Add the garlic, paprika and thyme.
Add the broth and lentils with some salt and pepper. Put a lid on it and bring to boil. Once it starts boiling, turn the flame to medium and continue for 25 minutes and stir occasionally, until the lentils are almost soft.
Crush the tomatoes and add them to the dish. Simmer on low heat and add the spinach and olives to keep stirring till the spinach is velvety and wilted.
Serve hot with Multigrain Bread and Olive Oil!
2)Eggplant with Tomato and Basil
Ingredients:
1cup basmati rice
Salt and black pepper
1tablespoon olive oil
1chopped onion
Chopped cherry tomatoes
1eggplant cut into ½-inch pieces (1 pound)
1½teaspoons curry powder
1½ cup chickpeas
½cup fresh basil
¼cup plain low fat Greek yoghurt
Preparation:
In a medium saucepan, put in the rice, 1½ cups water, and ½ teaspoon salt and bring to boil
Simmer for 18 minutes with the heat on low. Meanwhile heat some oil in another saucepan and sauté the onion till translucent.
Add the eggplant, tomatoes, curry powder, salt and black pepper. Cook and stir till fragrant andtill the eggplant is tender.
Stir in the boiled chickpeas and cook till well-heated. Take out the vegetables and include the basil.
Serve hot with the rice, vegetables and yogurt (optional).
3) Vegan Pumpkin Curry
Ingredients:
3 to 4 pounds pumpkin
1 and half medium chopped onions
1 whole chopped red pepper
2 teaspoons turmeric1 teaspoons ground cumin
2 teaspoons paprika
2 tablespoons red curry paste
Salt and pepper
2 cups water
1 (14-ounce) can coconut milk
Preparation:
Cut the pumpkin in half and scoop out the seeds. Cut it into roughly 1/2-inch cubes.
Combine the pumpkin, chopped onions, red peppers, spices, water, and coconut milk in a blender. Once it is coarsely blended, put it in a cooker and cook till pumpkin is very tender. If it’s too watery, you can remove some of the liquid.
Season the curry with pepper, salt and cilantro. Served best with brown rice!
Preheat oven to 450°F and on a baking sheet, spread out the cauliflower with 2 tablespoons oil. Season with salt and pepper, and roast until crisp and golden for about 30 minutes.
Make sure to stir the cauliflower halfway through baking.Heat 2 tablespoons of oil in a pan over medium-high heat and add the ginger to cook for 2 minutes until caramelized include the onion and garlic, and cook for another 2 minutes. Make sure they do not burn.
Turn up the heat to high, and add the cauliflower and cook for 30 seconds.Add the crushed red pepper flakes, sesame oil, soy sauce, and sugar.
Toss everything together, stir-fry for about 1 minute, and serve with brown rice.
