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National Nutrition Week 2018: Important Nutrients Required In Your 30s
There is a saying that you are what you eat. Eating nutritious foods for your age is the secret to conquering age. When you are in your 30s you are balancing your work, baby, and home - basically multitasking, which holds both for men and women. In this article, we will be talking about the nutrients required in your 30s. The onset of age-related muscle loss slow down the body's metabolism and calorie requirements change in both men and women. If the same eating pattern is maintained in your 30s just the way you did in your 20s, you are more likely to gain weight. The testosterone levels start decreasing when men are in their 30s. This leads to the loss of sex drive, muscle loss, strength and so on. So, to minimize these health issues, here are the important nutrients required in your 30s which are mainly folic acid, calcium, iron, magnesium, antioxidants and calories. 1. Folic acid Folic acid, also known as folate or vitamin B9, is mostly required by women in their 30s who are considered to be in their childbearing years. Even if you do not wish to get pregnant, folic acid is required for supporting brain health and cell production, enhances your mood and memory. Women above the age of 19, should get at least 400 mcg of folic acid per day and for pregnant women 600 mcg of folic acid per day. For men in their 30s, the intake of folic acid improves the sperm count. Researchers have found that men with fertility problems who took 5 mg of folate per day had a 74 per cent increase in total sperm count. Foods rich in folate are legumes, eggs, asparagus, leafy greens, etc. 2. Calcium Calcium is an essential nutrient for keeping your bones strong which is required more when you are in your 30s. After 35, you gradually start losing bone mass which is why more calcium should be added to your diet. The recommended dietary allowance of calcium for men and women is 1000 mg per day. Foods which are rich in calcium are oily fishes, orange juice, oatmeal, spinach, soybeans, lady finger, etc. 3. Iron Iron is another important nutrient required when you are in your 30s. The intake of iron should be high for women at this age because they are at a greater risk of developing iron deficiency, mainly due to the heavy menstrual periods or pregnancy. If you are pregnant, aim for 27 mg of iron per day. Compared to women, men generally need less iron during their lifetime. Men above 19 years of age require 27 mg of daily iron from foods like broccoli, spinach, peaches, sunflower seeds, peanuts, roasted almonds, roasted cashews, etc. 4. Magnesium Men and women should also focus on magnesium, an essential mineral that aids in generating energy for the body, maintains strong bones, regulates blood pressure and blood sugar. The daily requirement of magnesium for men and women in their 30s are 420 mg and 320 mg of magnesium respectively. 24 almonds which have 80 mg of magnesium, ½ cup of Swiss chard has 80 mg of magnesium, 18 cashew nuts have 75 mg of calcium and ½ cup of cooked spinach has 78 mg of magnesium. 5. Antioxidants Most men and women who are in their 30s start experiencing fine lines, thinning of the skin, and other signs of ageing. But the good news is that consuming antioxidants can help fight free radicals and slow down the ageing process. Antioxidants like vitamin E and vitamin C can fight free radicals. Women and men in their 30s should aim for at least 75 mg and 90 mg of vitamin C per day, respectively. And the daily recommended amount of vitamin E is 15-20 mg (or 22-30 IU). Vitamin E rich foods are hazelnuts, cooked spinach, almonds, sunflower seeds, soy milk, turnip greens, etc. Vitamin C rich foods include green and red peppers, broccoli, spinach, cabbage, sweet potatoes, etc. Also include other essential minerals and vitamins like potassium, manganese, vitamin A, vitamin K, etc., to get you going while you are in your 30s. Men and women in their 30s should keep a close watch on their calorie intake because they are higher chances of gaining weight. The USDA recommends that the intake of calorie depends on whether you are moderately active or an active person throughout. It is recommended that a 35-year-old moderately active woman should have 2,000 calories a day while an active woman needs about 2,200 daily. Men with a sedentary lifestyle should have 2,400 calories per day.
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World Vegan Day: 5 things to be conscious of while following your diet
Veganism as a concept comes from a sense of responsibility towards animals and animal products and towards the need for a healthier lifestyle. In a world where people are looking to turn to healthier foods and lifestyles, veganism could just be the need of the hour. While many have considered turning vegan at some point, the most predominant reason people do not go through with it is the struggle to maintain a vegan diet. However, being conscious and keeping these few things in mind can help achieve success in your effort to become a vegan: 1. Don’t forget to include protein in your diet Once you give up the meats, eggs and milk products, you may end up depriving your body of this essential nutrient. While plant-based foods can provide you the required amount, remember to include adequate amounts in your daily diet. For example: Almonds are a source of 15 nutrients, including essential ones such as protein. In fact, these nuts are a richer source of protein when compared with other nuts. Hence, snacking smart with almonds is a great way to start leading a healthy lifestyle. 2. Don’t limit your food choices, find alternatives: You may assume becoming vegan would mean fewer food options. This, however, is a myth. There are alternatives for almost everything. For instance, milk can be replaced with soya or almond milk. Eggs and cottage cheese (paneer) can be swapped with tofu, and meats can be replaced with soya chunks or nuggets. While it does take a little getting used to, but once you do, you may not even miss what you have left behind. 3. Reduce dependency on processed snacks: It is easy to fall prey to the processed food available off the shelves, when hungry, in between your meals. However, processed food is usually high in sodium or sugars which make them unhealthy. Hence, reduce the intake of processed foods by carrying your snack with you. Vegan foods like sunflower/flax seeds and almonds are fuss free, convenient snacks that can be eaten anywhere and at any time of the day. Whether at home, work or on the go, snacking on these alternatives instead of unwholesome snacks, can make a healthy difference to your life. 4. Drinking water is not passé: While veganism does increase your consumption of fruits, including those with a high water content, you must still strive to consume at least two litres of water every day. If you get bored or tired of drinking plain water, you can mix it up by adding slices of citrus fruits like lemon, sweet lime and/or orange or add mashed fruits like strawberries, cranberries, or even just fresh mint leaves with slices of cucumber. 5. Start small and stay positive: Going vegan suddenly can be a big adjustment for your body and may end up making you uncomfortable. Try starting your transition by being a part-time vegan -- keep one meal/snack time in a day in which you will consume moderate servings of non-vegan food items that you have been used to like chicken, fish or eggs. Gradually decrease your cheat days from once a day to once a week and so on till your body has transitioned successfully into the vegan diet. Eating fresh, healthy food and exercising regularly can help bring positivity and stay calm. This World Vegan Day, let us celebrate the compassion that vegans feel towards animals and their own bodies and let us also make a conscious effort to make our lives healthier.
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Stay Healthy and Safe with These 5 Tips
Diwali, the festival of light, is here. It symbolizes the victory of light over darkness and good over evil. People celebrate Diwali, which is the most anticipated festival of India, by cleaning the house, lighting oil lamps, decorating the house, wearing new cloths and of course, eating and distributing sweets. This is the time for indulgence. With many parties and gatherings to attend, you tend to over eat. The delicacies prepared for the festival are usually loaded with calories and this can lead to health issues. Nutritionist Ritika Samaddar from Delhi says, “It is a well-known fact that over-indulgence in unhealthy foods is common place during Diwali. However, incorporating small changes in our diets can go a long way to ensure we are healthier and more active during this festive period. One simple yet necessary alteration one can make to their Diwali diet is the substitution of unhealthy snacks with something that is nutritious and helps you feel full in between meals. Nuts such as almonds are perfect for the job. They are a natural source of 15 nutrients such as vitamin E, dietary fiber, protein, riboflavin, calcium etc., and have satiating properties that promote feelings of fullness, that can help curb the in-between meal hunger pangs, and keep you from reaching for the tempting empty calories that surround you this time of the year”. Here are some more tips to stay healthy during this festive season. 1. Eat moderately As you know, Diwali sweets are made of pure ghee or clarified butter, sugar and different types of dry fruits. They are loaded with calories. So, try to control the amount of sweets and snack you eat during the festival. Not just sweet, eat limited quantities of chutney, papad and other savory items. 2. Do not eat store bought food Try to make sweets and snacks at home as you will be able to limit the amount of sugar and ghee that goes into these food items. You can also replace salt and sugar with healthier options and add natural color and flavors. 3. Don’t eat snacks for breakfast It is a usual practice to have the Diwali snacks as breakfast and kids love it. However, it is important to have a healthy, wholesome breakfast. Include fresh fruits and vegetables in your breakfast to stay healthy. 4. Drink water One of the most important things is to stay hydrated. Drink about 10 to 12 glass of water in a day. Drink more if you are eating oily food. This will help you avoid all those pimples you get after Diwali. 5. Stay away from smoke You need to stay away from smoke and crackers to avoid respiratory problems. It is especially important to avoid smoke if you are asthma patient. Wear a mask if you think you cannot avoid it and keep your medication close by. Enjoy the festival but moderation is the key when it comes to food and drinks. Happy Diwali!
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6 Genius Ways to Include More Vitamin E Rich Almonds in Your Diet
We all know that super food almonds are rich in health benefits. A recent study by researchers at Penn State University, funded by the Almond Board of California has unveiled that almonds can actually make good cholesterol even better. So, choosing almonds as a snack can help you to increase the type of good HDL cholesterol known to be most protective against heart disease. The study was conducted on 48 middle-aged women and men. Out of these participants, 34 were overweight and 14 had an optimal or normal weight. Participants of one group were randomly assigned to one diet that comprised of 1.5 servings (43 grams) of unsalted, whole natural almonds and the other group was served high-carbohydrate muffin with similar calories. This was first done for a period of two weeks, then the diet was switched and then continued to complete a period of six weeks. It was observed that participants on the almond diet increased their beneficial alpha-1 HDL particles which suggest a healthy sign of heart health protection. Since almonds boost the good HDL cholesterol in your body, it also helps to remove harmful cholesterol from the body. Eating almonds can help lower your bad LDL level while maintaining your good HDL cholesterol levels. Here are some ways you can include almonds as part of a cholesterol-lowering diet. Toss almonds in your salad If you love to munch on fresh and crunchy salads then adding almonds to your salad will not only add a boost of nutrition, but it will also give you the much-needed crunchy add-in to any kind of salad. It will add both texture as well as flavor into your salad. Add them into your spinach salad to add a punch of protein. Add almonds in your milkshake You can add almonds in your milkshake in the form of almond butter and almond milk. Whip up a super healthy smoothie or shake for your breakfast and sip on this amazing energy drink that will give you all the energy that you need to start your day in a healthy way. Make tasty almond sauce You can make creamy and nutritious sauce for your Asian-inspired dishes using almonds. Instead of peanut butter, use almond butter, not only will it be a healthy substitute but it also works just fine for those who have peanut allergies. Ditch bread, use almonds for crusty coating You usually use bread crumbs to add texture to your chicken cutlets and to get that perfect crusty coating. But you can now ditch bread and opt for low-carb coat by adding crushed almonds to your fish or chicken. It will be healthy and also add a unique flavor to your dish. Use almonds as a topping You can turn any dish into a healthier one by using slivered or sliced almonds as a topping on your dish. Pair them with any vegetable dish and you will be surprised by the nutritious bulk and crunch that almonds will bring to your dish. Add them to your bowl of cereal and milk Starting your day with a bowl of cereal and milk will give you a bout of energy needed to kick-start your day. By adding some almonds you will make your breakfast rich in healthy fats, fiber, protein, and vitamin E.
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Almonds Can Help You Lose Weight Quickly, Here Is How
Tanya Malik Almonds are great for your brain, your heart but do you know it’s great for weight loss too? Yes, almonds are believed to be great for your overall health but they are beneficial for weight loss too. They are loaded with good fats, nutrients and lots of fiber that makes them a great remedy for losing weight. Make almonds a part of your everyday diet if you want to lose weight quickly. Read on to know how almonds help you lose weight. They Have Healthy Fats For weight loss, you need to stay away from fats but not good fats. Your body needs healthy fats to function. Almonds are rich in healthy fats like omega 3, omega 6. These healthy fats help in preventing the building up of bad cholesterol in your body, they also keep your blood sugar levels in control. Munch almonds when you feel like eating because they are better than all the junk food that you binge on. They are way better than those unhealthy foods which are full of trans fats and saturated fats. They Are Rich In Protein You must have heard of taking a high protein diet in order to lose weight. What better than adding almonds to your diet? Yes, almonds are rich in protein. Before heading for your workout, you can carry a handful of almonds with you. They give you the much-required energy to workout in the gym and also keep you full for longer. Also, the high protein content in almonds is said to be beneficial in giving you a lean muscle mass. They Are Loaded With Fiber A high fiber diet is recommended to all those who wish to lose weight. Almonds have a high amount of dietary fiber. More fiber in your diet means better digestion and a better bowel movement. This means that no fats will get accumulated and will digest properly. This also prevents bloating. They Have Mono-Saturated Fats Almonds are loaded with mono-saturated fats which reduce your body mass index (BMI). They particularly work on your belly fat. Full of nutrients, almonds help in maintaining your body weight. They keep your full for long, build your muscle mass and give your loads of energy to work through the day. You can have them roasted or add them to your everyday food items like your oats, salad or yogurt. If you want to lose weight quickly, start adding almonds to your diet!
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International Women's Day 2019: Versatile Nutrition For A Multifaceted Woman Like You
Dr. Madhu Chopra | Updated: March 08, 2019 11:23 IST Taking on many different roles during the course of days, weeks and months can often lead to women compromising on their health and well-being. The hectic work schedules combined with a wide array of responsibilities often entail skipping meals, taking enormous amounts of stress and being prone to fatigue and illness. Today's woman is confident, self-assured and poised to give her best at everything she ventures into. Celebrating womanhood on International Women's Day, actor Priyanka Chopra's mother, Dr. Madhu Chopra gives us tips on how to prioritise sustained well-being on Women's Day and every day. Make Every Meal Count Dr Madhu Chopra observes: "As women, we always tend to put ourselves last. No matter how busy we are, it is never advisable to skip meals as each as every meal is crucial to your nutrition and wellness. As a working woman and the mother of two, I have made it a point to eat healthy and nutritious meals through the day. I ensure that I always keep a box of a handful of almonds with me. They not only kept me satiated, but would also take care of my intermittent hunger pangs. The rule at the Chopra household was that nobody, at any point, should skip meals or consume anything other than a balanced diet." Thus, the first step to maintaining one's health and feeling energetic is to eat every meal and snack healthy. Time Is Money When It Comes To Meals Discipline is a key to living a healthy life. As part of this, it is necessary to not just eat meals but to eat them on time. Erratic schedules often put women in the position of eating at odd timings and subsequently experiencing fatigue. "Discipline is and has been very important to all of us. It was and is an essential part of our lives as we hailed from the Armed Forces. Hence, it is important to eat on time as our body requires regular and timely nutrition," shares Dr. Madhu Chopra. Adding to Dr. Chopra's health tips, nutritionist Madhuri Ruia adds, "The daily consumption of 23 almonds allows you to take monounsaturated fats which are helpful towards greater heart health. They help maintain your good cholesterol level and the best part is that they are low-calorie treats as well! So, the next time you find yourself reaching out for the cookie jar, pause and prioritise healthier options." Snack Smartly And Beat The Urge To Binge Eat Be it a long day at work or a strong craving for snack, consuming unhealthy and calorie dense food items invariably becomes a part of the routine. Dr. Madhu Chopra says, "I often see people eat out of boredom or when they are stressed. Pay heed to the nutritionists when they say that you need to reach out for a bottle of water when you feel like snacking something unhealthy. I relish a simple snack like almonds tossed in jaggery or my favourite herbs. I also enjoy roasting them and making them a part of my salads. Not only do they give me a lovely crunch, but also satisfy my hunger pangs." Walk The Talk A fit body and an active mind are the mark of good health. In the journey to ensuring the well-being of one's loved ones, it is imperative to focus one one's own health. Dr Madhu Chopra opines, "You don't need fad diets or tough workout routines to ensure fitness. Take some time out every day for some physical activity. If you are one for a good challenge, take up a sport like tennis or swimming every day. Not only will you maintain a fitter body, you will also feel happier!" Make Some Me Time Taking some time to relax and indulge in a few hobbies is something that women could use every once in a while. The elaborately planned vacation or a spontaneous trip to the bookstore can be a relief from the humdrum of daily life. Reflecting on the good times, Dr Madhu Chopra asserts, "Take some time off your daily schedule to do what you enjoy the most! Dust off the old paint cans locked away in your garage, run that marathon, go on vacation with your girl gang...the options are too many! You deserve a lot of love!" After all, taking a break from your hectic lifestyle and focusing on yourself will give you that much needed zing! Give The Gift Of Good Health To Your Young Ones Watching one's children grow into mature, responsible adults is a precious journey to be a part of. As children grow older, their list of commitments and nutritional needs increase with time. Dr Madhu Chopra muses, "Watching Priyanka juggle multiple projects and being a part of her journey have been wonderful experiences for me. As a mother, I ensure that she has the right kind of food. Healthier ingredients like almonds have been an important part of her daily diet be it the bowl of early morning muesli, her post-workout snack or even the light bowl of dinner at home." A multifaceted woman like you deserves only the best of nutrition and health. Keep these simple tips in mind, and embrace a healthier and happier future.
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Valentine’s Day 2019: Celebrating Day of Love in a Healthy Manner
Happy Valentine’s Day: Everyone wants a healthy and long companionship for life. What if you are told that living a healthier life with your beloved is not as difficult as it may seem? Just small changes in your day can make all the difference. The day of love is just around the corner. Dedicated to St. Valentine, the day is celebrated with roses, chocolates, flowers and by showing loved ones how much they are cherished. Everyone wants a healthy and long companionship for life. What if you are told that living a healthier life with your beloved is not as difficult as it may seem? Just small changes in your day can make all the difference. Spend more time doing things you enjoy like spending time with your loved ones, staying active and eating healthy. Nutritionist Ritika Samaddar says “What is interesting about eating healthy is that it does not take much. In fact, you can eat all the foods you enjoy — but the key is to do it in smaller quantities and ensure that you are consuming a balanced meal that includes a healthy fare of fruits, vegetables, and healthy snacks such as almonds.” As one promises to share the warmth and love on Valentine’s Day, one can take a vow to get fitter. Exercise can be boring when done alone; hence, couple workouts are increasingly becoming the new fad. Fitness expert Madhuri Ruia, says, “Valentine’s day is a perfect opportunity for people to make positive lifestyle alterations as a commitment to one another, for a healthier and happier life together. A combination of a healthy diet and a good workout is like a dream team. Incorporating small changes in your life like swapping a less nutritious snack for a handful of almonds every day and working out regularly will help you maintain a healthy life. You can also whip up some flavoured almonds to munch on before and after your workout or even to curb hunger pangs between meals.” Pick on a workout regime that would be fun to do with your partner and can be followed on a realistically. Working out with the one you love is not only more fun but you are also more likely to stick to it since you have a responsibility to ensure your loved one does not give up because of you. It works for both and you end up getting fitter, together.
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Eat Almonds, Stay Fit
When one plans to stay fit and healthy, deciding upon the meal plan becomes important so that one can follow through with the diet. While one may be following a healthy meal routine, intermittent snacking too becomes important in the long run. Highly nutritious and rich in healthy fats, antioxidants, vitamins and minerals, almonds can be a healthy option for some intermittent snacking. Speaking about snacking in-between meals and almonds, nutritionist Ritika Samaddar says, "A handful of almonds may have satiating properties that promote a feeling of fullness, which may keep hunger at bay in between meals. They are also an excellent source of vital nutrients like vitamin E, calcium, good fat, dietary fibres and plant protein." To maintain dietary resolutions, planning what to eat, before venturing out, is also important. When venturing out of the house, one has to ensure that they do not compromise on meal plans. Whether at home, work or on the go, a handful (30 grams/23 almonds) of almonds are a convenient snack that can be eaten anywhere, any time of the day and through the year. Nutritionist Madhuri Ruia says, "Always keep some almonds handy in a tiffin box so you'll always have your perfect daily portion. Pair them with fruits or include them in other snacks. This way you will always have something healthy with you while on the go." Avoiding overindulgence in high-calorie food when at a get together is important to maintain the diet. "Coming together as a family is what adds to festive celebrations and gatherings. I make it a point to bring everyone in my family together to celebrate important festivities. It helps us all connect and relive and enjoy memories. And as we get together, we usually snack on our favourite masala almonds. It's a tradition that has been carrying on for a long time," shares Dr Madhu Chopra, actor Priyanka Chopra's mother. "If you are throwing a party, a good snack will be tossing almonds in your favourite herb. My favourite for this season is jaggery coated almonds. They make for a healthy option and are a huge favourite with the guests too," chef Manish Mehrotra further adds. Here are five reasons why one should snack on almonds: -Almonds have a lot of nutrients. Experts say that a handful of almonds supply 161 calories and 2.5 grams of digestible carbohydrates. They are high in healthy monosaturated fats, fibre, protein and various important nutrients. -Almonds have antioxidants. This can protect cells from oxidative damage, a major contributor to aging and disease. A clinical trial with 60 male smokers found that 84 grams of almonds per day reduce oxidative stress biomarkers by 23 - 34 per cent over a four-week period. -Almonds are high in Vitamin E. Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer and Alzheimer's disease. -Almonds can help control blood sugar. Their high magnesium content offers major improvements for metabolic syndrome and type 2 diabetes. -Almonds may lower cholesterol levels. Some studies have shown almonds to effectively lower LDL lipoproteins in the blood. Eating almonds can lead to mild reductions in LDL cholesterol in the body, reducing the risk of heart disease. Almonds are a simple and tasty nut that contain many nutrients that contribute to heart-health, such as mono-saturated (good) fat, vitamin E, dietary fibre, calcium and phyto-chemicals. They are also rich in antioxidants, manganese, riboflavin, and copper. Research has shown that regular consumption of these nutrient-rich nuts not only help you manage weight but also contribute towards heart health.
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