Nov 07

6 Healthy Breakfast Ideas, According To Experts

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Breakfast is often hailed as the most important meal of the day, and for good reason. A balanced breakfast may help get your day going on the right foot while offering health benefits, including a lower body mass index (BMI) and a good start toward meeting daily dietary recommendations. What you put on your plate matters, as not all breakfast foods boast the same benefits. Keep reading for some expert-recommended healthy breakfast ideas, plus more details on what a nutritious breakfast should look like.   6 Healthy Breakfast Ideas, Recommended By Experts   “All breakfasts should contain a protein, healthy fat and source of carbohydrates,” says Smolen. Whether you prefer savory or sweet, there are plenty of healthy breakfast options available to choose from. Here are a few nutritious choices recommended by experts: Oatmeal: “One of my favorite breakfasts is oatmeal with a nut butter, a type of fruit and a drizzle of honey,” says Smolen, noting that this breakfast contains a good mix of protein, carbohydrates and heart-healthy unsaturated fats. Consider opting for steel-cut or large-flake oats rather than quick or instant oats, as instant oats have a higher glycemic index and a greater impact on blood sugar levels. […]
Nov 04

Doctors Share 6 Health Benefits of Chia Seeds—And How to Eat Them

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Eating more superfoods is one simple way to buoy your health with minimal effort. While no one food can provide all of the vitamins and minerals you need, nutritionally-dense ingredients pack big benefits for a range of your body’s functions. Chia seeds are one such food that you’ll often hear doctors, dietitians, and nutritionists raving about, thanks to the many ways that even a few spoonfuls can enhance your health. But if you’re wondering what they can do for you when you add them to your daily routine, you’re certainly not alone. Read on to learn the six biggest health benefits you can expect when you eat more chia seeds.   1. They can aid in digestion. When Daryl Gioffre, DC, a chiropractor, nutrition expert, and the founder of Alkamind, went viral for suggesting that people drink water made with chia seeds and lemon juice (the “internal shower”), he emphasized the digestive benefits of such a beverage. Chia seeds are high in fiber, making them beneficial for your digestive tract and overall gut health, and he noted at the time that this drink served as an effective way to relieve constipation in particular. “Fiber is great for your digestive system, […]
Nov 01

How to stick to your health goals — but still enjoy your weekend

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These habits will help you have some fun while maintaining the progress you’ve made during the week. When you’re on a roll health-wise, the weekends can be your toughest challenge. It’s easy to say “yes” to going out to eat with friends (and then overeating or drinking too much) or skipping a workout to attend an event or social gathering. However, there are ways to fight back against these pressures and continue to make progress when it comes to your health — without sacrificing your social life. It’s all about your mindset. As a weight-loss coach, I spend a lot of time working with my clients on changing their mindset about healthy living so that it’s more attainable and less of a burden, especially on the weekends, which are supposed to be “fun” and “relaxing.” To do this, we create habits that fit into the weekend mentality. Forcing yourself to stick to the same workout routine you follow during the week or prohibiting yourself from enjoying a glass of wine or ice cream cone will only result in feeling deprived. I’ve created a list of ways to stay on track — and not sabotage your progress on the weekends — […]
Oct 29

How to Stay Fit and Balanced During the Holiday Season

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Here are some expert tips from Chuze Fitness’ senior fitness director on staying active and healthy during the holidays As the holiday season quickly approaches, so does the stress, holiday parties and high-calorie desserts. Even the most dedicated fitness and wellness fans can find it challenging to stay on track this time of year, but Dana Gilbert, senior director of fitness at Chuze Fitness, has valuable tips to keep the holidays healthy and active. Remaining motivated to work out during such a busy time of the year is no small feat, but Gilbert says that carving out time for fitness pays off in several ways for clients and members. “The options for workouts are endless and will support your well-being with increased energy, improved mood, better sleep and decreased stress,” she says. “Not every workout must be hours long, sweat-producing and muscle-fatiguing, but being intentional about staying active is!” Devoting time to creating a “movement and mindset menu” can also help those who feel overwhelmed this time of year, Gilbert says. She suggests the following “menu”:   Appetizer – Get your body moving for a 10-20 minute duration Enjoy a brisk walk outside, dress accordingly, and take a friend. Do […]
Oct 27

5 Quick tips: Choosing healthy protein foods

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1. Upgrade the protein on your plate. The Healthy Eating Plate encourages you to eat protein-rich foods like beans, nuts, tofu, fish, chicken, or eggs in place of less-healthy options like red and processed meats. For example, try a turkey or black bean burger instead of a traditional beef burger. Or slice up a fresh-roasted chicken breast or salmon for your sandwich instead of using processed high-sodium lunch meat.   2. Don’t stress too much about protein quantity. Most reasonable diets provide plenty of protein for healthy people. Eating a variety of healthy protein-rich foods—for example an egg with breakfast, some turkey or beans on your salad for lunch, and a piece of salmon or tofu with a whole grain side dish for dinner—will ensure that you get all the protein and protein building-blocks (amino acids) you need. Choose higher-protein foods instead of bulking up with pricey protein shakes or powders, since some of these are loaded with sugar or other additives.   3. Try a meatless Monday—or more. Diets high in plant-based proteins and fats can provide health benefits, so try mixing some vegetarian proteins into your meals. Going meatless can be good for your wallet as well as […]
Oct 24

Heart health essentials: Age-specific tests and tips to keep your heart strong

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Starting with preventive care in your 20’s and continuing on schedule throughout checkups and heart-healthy habits will clearly reduce CVD risk later in life.   Cardiovascular diseases (CVDs) remain the world’s leading cause of death. Despite all the noise around creating campaigns to reduce early deaths from CVD globally, it has been an uphill battle, characterised by a major stride on the road to global non-communicable disease mortality through ischemic heart disease. In this article, we focussed on promoting heart health across the lifespan, with early preventive measures at the right time through testing and heart-healthy habits. Here are the essential tips to keep your heart healthy along with important tests for consideration at each stage of life:   Heart Health in the Age of 20s and 30s When we spoke to  Dr Harsh Mahajan, Founder & Chief Radiologist, of Mahajan Imaging and Labs, he said that there are so many years before heart disease may appear to be popping up; this is when you should lay down the foundation for lifetime cardiovascular health. Heart disease can creep up silently-hypertension, high cholesterol, and the countless bad lifestyle choices that will bring serious conditions into the picture sometime later.   Early […]
Oct 21

Can a Healthy Diet Reduce Anxiety Disorder?

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What you eat can influence your anxiety levels   What we eat can affect how we feel, both physically and mentally. If you have an anxiety disorder, you might wonder: Can eating a healthy diet help relieve anxiety symptoms? Experts suggest that diet can directly affect mental well-being, including anxiety, stress, and mood. Certain foods can contribute to feelings of anxiety, while other substances can affect the brain and body in various ways. For example, research has found that people who eat diets high in processed, high-fat, and high-sugar foods are more likely to have anxiety than people who follow diets richer in complex carbohydrates, lean proteins, fruits, and vegetables.   Eat Small, Regular Meals When you skip meals, your blood sugar levels drop and you may feel irritable, jittery, and have worsened anxiety. Aim to eat five to six smaller meals and snacks throughout the day to keep your blood sugar levels from plummeting.   Eat Whole Grains and Complex Carbohydrates Replace processed grains (such as white bread and pasta) and simple carbohydrates (such as fruit juices) with complex carbohydrates such as whole grains, fruits, and vegetables. Foods that contain complex carbohydrates, such as brown rice, whole-wheat pasta, beans, […]
Oct 18

7 Essential Tips to Protect Your Kids From Cold Weather

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Here are 7 steps that you can take to help your kids stay as healthy as possible through the winter.   Winter brings along a plethora of health problems with it. As children grow they are susceptible to viral and bacterial infections. Thus, it is the need of the hour to boost the child’s immunity during the chilly months so that they can stay in top shape. Even though the climate is pleasing during winter, there is a wide range of diseases that a child may encounter. Some common illnesses seen in children during winter are the common cold, cough, pneumonia, asthma, wheezing, flu, ear infections, and even stomach flu. It is essential for parents to make sure that the child is following all the guidelines given by the doctor. Dr Vrushali Bichkar, Consultant Paediatrician and Neonatologist, Motherhood Hospital, Lullanagar, Pune shares essential tips that can help parents to take the utmost care of their children.   Winter Health Care Tips For Kids:   Avoid unnecessary antibiotics: Common colds and flu should be treated with the help of a doctor. Do not give the child any antibiotics without speaking to the doctor. Are you aware? Too much usage of antibiotics […]
Oct 15

Genetics vs lifestyle: How healthy living can extend your lifespan

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Adopting a healthy lifestyle could counter the effects of life-shortening genes by more than 60 per cent, according to new research published in the British Medical Journal Evidence-Based Medicine. Researchers found four factors to make up the most favourable lifestyle combination — not smoking, regular physical activity, adequate nightly sleep, and a healthy diet. The team, including researchers from Zhejiang University School of Medicine, China, found that while genes and lifestyle together impact a person’s lifespan, an unhealthy lifestyle could heighten the risk of dying prematurely by 78 per cent, regardless of their genetic inclinations. However, “the genetic risk of a shorter lifespan or premature death might be offset by a favourable lifestyle by approximately 62 per cent”, the authors wrote. The researchers analysed the data of more than 3.5 lakh adults, recruited to the UK Biobank between 2006 and 2010, and whose health was tracked up until 2021. Each participant’s genetic predisposition to longer or shorter lifespan was arrived at using polygenic risk score (PRS). Lifestyle factors including diet and sleep habits were also studied. The authors found that starting a healthy lifestyle at the age of 40 years could enhance life expectancy by roughly 5.5 years in those […]
Oct 09

7 Tips for Clean Eating

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If you’re wondering what clean eating is, consider this your guide to eating more whole foods and less processed ones. Here are our best tips to help you start eating healthier—recipes included. You may be familiar with the concept of clean eating, but its precise definition might still be unclear. For us, clean eating involves prioritizing the consumption of the healthiest choices within each food category while minimizing intake of less nutritious options. This entails emphasizing whole foods such as vegetables, fruits, whole grains, lean proteins and beneficial fats while reducing consumption of refined grains, additives, preservatives, unhealthy fats, excessive added sugars and salt. It also involves steering clear of heavily processed foods containing ingredients that may be challenging to pronounce without assistance from a laboratory technician. Some clean-eating plans call for eliminating many food groups—coffee, dairy, grains and more. We don’t believe in being that restrictive. Not only will you take away some of the enjoyment of eating, but there isn’t much science to back up any benefits. You need to find a clean-eating style that works for you. If you only take a few steps toward eating cleaner—cutting back on highly processed foods, for example, or eating more […]
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