Posted on

Healthy Living: What, How and Everything Else You Need to Know. (Includes Practical Tips for Healthy Living)

Healthy Living

As we near the year 2022, I am sure all of us feel reborn.I believe I speak for the majority of us when I say that the last two years have been the most challenging. It was a question of survival and all we got was uncertainty.

People have changed themselves so much in the past two years. There is a conscious shift in the way of living, in the eating habits and I hear more and more voices raising in support of sustainability. 

The concept of “healthy living” is not a fad, it is in fact a long lost concept amidst the changing world. Today’s world changes every second, people have forgotten to stay calm, take breaks and treat their mind and body well.

What is Healthy Living?

The term “health” is basically a measure of an individual’s potential to do and become what he desires. Healthy living in general, means maintaining a balance between both physical and mental health. Healthy living includes components like healthy eating, having an active lifestyle, managing stress, maintaining a balanced life and powering up your mind and body. 

Why Healthy Living?

A study conducted by Delhi-based The Center of Healing (TCOH), a preventive healthcare platform noted that stress and anxiety levels have been on the rise with 74 per cent and 88 per cent Indians suffering from stress and anxiety respectively. The percentages have been on the rise.  

According to the World Happiness Report’s (WHR) Happiness Index, India’s ranking has slipped over time. Starting at number 111 in 2013, it has steadily declined till it was ranked 139 in the 2021 report, a 25 percent drop. Of course, there are other elements that influence the happiness index, but the importance of health cannot be overlooked.

I think it is time that we reinstated the healthy living concepts into our lives with open arms. 

Benefits of Healthy Living

1. Reduces risk of illness

An individual is struck by illness when the body or mind is stressed, suffering from nutritional imbalance and/or neglecting the body or mind’s warning signals. These things frequently happen simultaneously. It’s critical that we begin to adopt more sustainable behaviours in order to restore the body’s balance. These changes aren’t huge or difficult; they’re just different from the ones you already follow. 

2. Can be a money saving tip

This benefit is quite a straightforward one, the healthier you feel, the fitter you are, less doctor visits and more productivity. You will be enjoying what you sowed without any regrets. 

3. Increased sense of self worth and more happiness

The healthier you are, the happier you will be. Being unaffected by a number of diseases due to a good immune response is something of a superpower for an average human being. When you nurture your body, your body releases  serotonin, dopamine, glutamate, norepinephrine and all the other feel good chemicals helping you maintain that million-dollar smile always. 

4. Is beneficial for the environment

One of the components of healthy living is healthy eating. Practicing healthy eating habits means reducing the dependability on processed foods. Processed foods are those that contain refined grains and additives to change the texture, taste, or color. The making of them leads to increased greenhouse gas emissions due to its nature of production, water scarcity, decreased biodiversity, plastic waste, and deforestation. Therefore, healthy eating is a step towards protecting the environment.  

Assess yourself to find out where you stand in the healthy lifestyle and explore what to do to make it better. 

Take a moment to answer the following questions:

  1. Are you having 3 meals a day?
  2. Are you getting 7 to 8hrs of sleep every night?
  3. Does your diet contain enough fruits and vegetables?
  4. Do your snacking habits fall in the category of junk food?
  5. Do you take regular work breaks?
  6. When was the last time you got in touch with your hobby?
  7. How much exercise do you get in a day?
  8. How much time do you spend on social media?
  9. Do you get morning sunlight for Vitamin D?
  10. Do you add superfoods to your diet?

How to Practice Healthy Living? Here are 7 practical aspects you can focus on. 

Start working on any one of these and convert it into a habit for healthy mind and body.

1. Eat healthy 

A healthy gut is the key to a happy soul. Make it a point to never skip meals. It is very important to have at least three meals a day. Practice the habit of healthy snacking. You can read more about the right way of snacking here.

What can you do? 

  • Always be mindful of what you eat and try to exercise control over what fuel you give to your body. 
  • Try replacing junk food with snacks like roasted makhana, jowar puffs, etc;
  • Do not overeat and maintain a good palate 

2. Move those muscles, be active!

Human body is nothing short of a machine. It needs refuelling and maintenance to function at its fullest. 

What can you do? 

  • Start slow, exercising does not necessarily mean lifting weights or hitting the gym until you burn out. Practice any form of exercise, be it aerobics, pilates, zumba, walk or yoga. The key is to enjoy burning those calories so that exercise becomes less of a chore.
  • Try taking the stairs whenever possible
  • Practice some desk exercises if you cannot hit the gym 
  • Have a workout buddy, when you make a social commitment, it is less likely that you will fail. Your workout buddy can definitely help you ease into fitness mode. 

3. Keep your mind calm, control stress

The first step to emotional well being is getting sufficient rest and sleep. 

What can you do? 

  • Enjoy  a break once a while, make it a point to take 10 minutes work breaks when things seem to go downhill. 
  • Explore yourself, find your hobby and nurture it. Hobbies are for the soul. 
  • Always seek professional help when you are feeling not okay. 
  • Make it a habit to take regular breaks from social media. It is perfectly alright not to reply to that dm or comment. A social media detox every once a while is a must!
  • Develop rituals. A ritual can be anything you do everyday at a fixed time. Like – drinking green tea at 5pm everyday or making a bowl of salad for the family at 7pm or going for a walk at 6am with your friends or doing sudoku after breakfast or reading a few pages before bed. Rituals bring some predictability to your otherwise chaotic day. It sets routine and our mind benefits from some routine. Trust me, once you have a ritual, you will look forward to doing it. It gives a sense of achievement and calms your mind.

4. Control certain “bad” habits

Excessive alcohol consumption, chain smoking, drug abuse might all seem to relieve pain at first but it comes with a heavy price. These options are tempting but it wrecks your body to a great extent. Be mindful of how much you drink or smoke. Anything excess is always harmful. 

What can you do?

  • Have a regular detox plan to control your cravings. For every drink, keep a minimum of 7 days detox to help yourself. 
  • Drink plenty of water

5. Don’t overdo it!

Healthy lifestyle doesn’t mean you have to eat only healthy foods and exercise all the time. We have a lot of temptations around us and it is ok to indulge. Too much dieting, over eating only healthy foods and excess workout can harm your body and your wallet. As long as your body is healthy and your mind is stress-free, it doesn’t matter if you have a few extra pounds around your waist and few less bucks in your pocket. 

What can you do?

Be conscious to NOT overdo anything. 

Because when you punish your body with hard diets and painful workouts, your immunity could take a hit.

6. Play Games!

Yes, you heard it right. There is no age to play games. We all do it as children. Indoor and outdoor sports and games are part of our growing up days. But we lose touch as we grow. Research shows that playing games helps the brain irrespective of age. 

What can you do?

Start playing games, it could be:

  • Outdoor cricket, badminton, football
  • Indoor games like ludo, card games, board games, sudoku, nintendo
  • Fix the duration and don’t over do it. Otherwise it can turn into addiction and loss of productivity

Everyday, half an hour of playing games has far reaching benefits for your overall well being. Also, playing in groups, either with your family or friends helps with better bonding and quality of life. 

So, start playing TODAY!

7. Build social connections

Humans are social animals. Irrespective of one’s introverted or extroverted nature, everyone benefits from social connections. The frequency of social engagements could differ but realizing the importance of social connections is important. Some do not want to put this effort and some don’t have time. But, you will regret later if you don’t try. 

What can you do?

  • Connect with family and friends through social media or in-person
  • Stay in touch through calls and whatsapp
  • Attend special occasions in your circles
  • Create opportunities to meet new people
  • Join meetups virtual and in-person
  • Be part of hobby clubs

We learn from other people, share, enjoy and create memories. Memories define a good life!

Final Thoughts

Every person is unique in terms of their needs and how they function. Your definition of healthy living may differ from mine, but the bottom line is that whichever manner you define healthy living, it should include all components of a healthy lifestyle.

Start your first step today, ditch those potato chips, order a healthy snack, go on a walk and call your friend! You only live once, so, do it right!

Related Articles 

Never Skip Breakfast, The Most Important Meal of The Day (Healthy Breakfast Recipes Included)

6 Benefits of Eating Naturally Grown Foods

How to Make Makhanas a Part of Your Healthy Lifestyle

Healthy Living
Posted on

NEVER Skip Breakfast, The Most Important Meal of The Day (Healthy Breakfast Recipes Included)

healthy chocolatey breakfast

“Eat breakfast like a king” is an old phrase that subtly highlights the importance of breakfast. It means to have a breakfast spread as spectacular as a king’s spread, full of rich foods, vitality, and flavor.

Here’s a question for all our readers, how many of you make it a point to have breakfast everyday? I wouldn’t be surprised if many of you whispered, “not me”. Being one of the herd myself, I can tell you that I don’t make time for breakfast in my oh-so-busy schedule (Ps: not proud of it).

A recent study by Euromonitor on behalf of PepsiCo’s food brand Quaker Oats has found that 44% of urban millennials skip breakfast. That is a shocking statistic! 

Millennials are raised in an ever-changing, fast-paced society, where they are taught that hustling is the only road to success. We are so fascinated by the instantaneous, arrive-at-a-click-of-a-button method that taking the long way is no longer an option. Amidst this hustle-bustle, people’s health suffers due to reasons like skipping breakfast, losing good sleep hours, not drinking enough water, to name a few. 

Cut to chase, what is it about the breakfast meal that makes it so important?

The Science Behind Breakfast

Breakfast, as the name implies, is a meal that breaks the overnight fast. It replaces your glucose supply to help you feel more energised and alert, as well as supplying other vital nutrients for optimal health.

It boosts your energy and concentration in the near term, and it can help maintain healthy weight and minimize your risk of type 2 diabetes and heart disease in the long run.

4 Benefits of Breakfast

  1. Breakfast improves cognitive performance

Your brain needs a fresh supply of glucose (blood sugar) after a night of fasting. You won’t be able to absorb new information, understand physical concepts, or recall much if you don’t have it.Hence, having a nourishing breakfast helps improve brain activity. 

  1. Boosts your immune system 

Having a nourishing breakfast gets your body to start working and burn calories throughout the day. It kick-starts your metabolism whereas skipping breakfast can give your body the signal to preserve the extra calories instead of burning it. 

  1. Improves heart health

According to studies, people who skip breakfast gain more weight. Weight increase causes high cholesterol and blood pressure, both of which can lead to heart disease.

Naturally, what you eat is just as important as when you eat. Consume a variety of healthful grains, proteins, fruits, and veggies.

  1. Stabilises blood sugar levels

According to studies, skipping breakfast once a week is linked to a 6 percent increased risk of type 2 diabetes. The figures continued to rise, with skipping breakfast four or five times per week resulting in a 55 percent greater risk. Skipping breakfast can actually lead to more insulin resistance, insulin resistance is a condition that requires more insulin to bring blood sugar into the normal range. And when it’s chronic, there’s a major risk factor for type 2 diabetes. Hence, having breakfast pumps your body with glucose thereby stabilising blood sugar levels. 

What does an ideal breakfast include?

An ideal breakfast portion sizes will vary depending on your age, activity level, and diet goals, but as a general rule, your “plate” should contain roughly 25% protein, 25% carbohydrates, and 50% fruits and/or vegetables, according to Ruth Frechman, MA, RDN, CPT, nutritionist and author of “The Food is My Friend Diet”. 

Healthy Breakfast Recipes

Akki Rotti

Akki roti is a popular breakfast in Karnataka. Rice flour, vegetables, coconut, spices, and seasonings are used to make these wonderful gluten-free flatbreads. Make a great akki rotti recipe using this simple approach. Serve akki rotti hot with butter or ghee and your favourite chutney. 

Ingredients

  1. ½ cup finely chopped onions – 80 grams
  2. ½ cup grated carrots – 120 grams
  3. ⅓ cup coriander leaves (cilantro) – 10 grams
  4. 1.5 cups rice flour – 225 grams, finer and smooth variety
  5. 1.5 teaspoons finely chopped ginger
  6. 2 to 3 green chillies, finely chopped or 1 to 1.5 teaspoon finely chopped
  7. 1 to 1.5 tablespoons finely chopped curry leaves – optional
  8. 1 teaspoon cumin seeds
  9. ⅓ cup grated fresh coconut
  10. ⅔ cup water or add as required
  11. Salt as required
  12. Oil as required for roasting

Instructions 

  1. In a mixing bowl or a pan, mix the grated carrots, finely chopped onions, and chopped coriander leaves. Finely chopped curry leaves can also be added. 1.5 tablespoons ginger, finely chopped green chilies, grated fresh coconut, and cumin seeds, finely chopped

(Pro tip: To make this a superfood breakfast, add a spoonful of makhana powder.)

  1. Add rice flour and salt as per taste. Mix everything very well.
  2. Now add water in parts. Do add water as required depending on the quality of rice flour and the water content in the vegetables.
  3. Mix and knead to a soft dough
  4. On the stovetop, keep a tawa or skillet warm. The tawa should not be heated. On the tawa, drizzle some oil. Take a handful of dough and roll it between your palms into a clean round ball. Place this dough ball on the tawa and flatten it. 
  5. Dip your fingers lightly with water when patting the dough to flatten it to a neat rotti ensuring it is neither too thick or too thin.Begin to heat the tawa on medium flame.
  6. When one side is light golden, flip the rotti with a spatula. Cook the second side until light golden. Add a bit of oil if needed.
  7. When the second side is light golden and crisp, remove and serve hot or warm.

With this, add a cup of seasonal fruits, a handful of cheesy makhana to make this a superfood breakfast spread.  

Healthy Chocolatey Makhana Breakfast – Super Easy!

Ingredients 

  1. ½ cup Nummy makhana chocolate fox nuts
  2. 2 teaspoons Nummy makhana chocolate milk booster
  3. ½ cup toned milk or almond milk to make this a vegan breakfast

Instructions

  1. Add 2 tablespoons of milk booster into a glass of milk. Stir gently until the powder is completely dissolved. 
  2. Take the chocolate fox nuts and mix them in with the chocolate milk for a quick and healthy breakfast. 
  3. You can simply skip the milk booster and just have ordinary milk with chocolate fox nuts. Your healthy, easy breakfast cereal bowl!

With this, add a cup of seasonal fruits, a handful of nuts to make this a superfood breakfast spread.  

Now that you are equipped with all the right reasons, recipes and ingredients, Millennials, let us make a promise to ourselves to avoid skipping breakfast. 

Breakfast is a big deal! Eat healthy, Stay healthy- from one millennial to another <3

FAQs

Q: Is breakfast really that important?

A: Breakfast gives your body a jumpstart and helps you stay active and alert. In the long run, having breakfast can prevent you from illness so, to an extent, Yes, breakfast is important.

Q: How much to eat for breakfast?

A: A typical healthy breakfast has between 250 and 500 calories based on a person’s requirement. As long as you include protein, fiber, healthy fats, and complex carbs in your meal, the size does not matter.

Q: How to make breakfast healthy?

A: Add vegetables, fruits, healthy superfoods like makhana, nuts, seeds into your breakfast spread to make it healthy.

Disclaimer: The information on this site is provided solely for educational reasons and is not intended to replace medical treatment provided by a healthcare professional. Because each person’s needs are different, the reader should check with their doctor to see if the material is appropriate for them.

Related articles

Can You Eat Makhana in Keto Diet? We FINALLY have the Answer!

Plant Based Foods: Your Answer to Weight Gain, Energy Gain and Recovery

How to Use Makhana for Weight Loss (Healthy Makhana Recipes Included)

healthy chocolatey breakfast
Posted on

Benefits of Makhana for Skin: Your Answer to Naturally Healthy and Glowing skin

Makhana benefits for skin

The brumous winters are here and so are the skin woes. It’s no secret that winters make your skin dry, dehydrated and itchy. The reason being the lower ambient humidity and cold dry air in winters which makes the skin a little irritable. 

Lucky are the ones, who have skin woes only during winters. Some of us suffer all year long. Everyone wants glowing, smooth skin, and I’m going to reveal one of my skin-care secrets.

The secret is Makhana or foxnuts. Let us explore more on this.

What are the benefits of makhana for skin?

1. Preserves skin moisture

The skin is your body’s largest organ, and it sheds cells on a continuous basis. Moisture in your skin aids in the continual healing of your skin. A good amount of moisture also helps in preventing a number of skin problems. 

Lotus seeds or makhana contain a good amount of antioxidants and are also rich in fibre. Eating fibre rich foods help in preserving moisture and giving your skin a healthy glow. 

2. Has anti-inflammatory properties

Skin Inflammation is caused when your immune system responds to a stimulus or trigger. Photosensitivity, allergic reactions and excess heat causes inflammation. 

Makhana is reported to contain a flavonoid called kaempferol, which is a naturally occurring flavonoid which helps in reducing inflammation. It also has the ability to repair and heal wounded tissues. 

3. Gives you younger and healthier skin

In today’s scenario, the pollution, the working style and the lifestyle people follow is taking a major toll on the health of skin. People shell out tons of money on cosmetics and treatments to restore their younger looking skin. Here is an easier solution- makhana 

L-isoaspartyl methyltransferase, an anti-aging enzyme found in makhana, is thought to heal damaged skin cells and slow down the ageing process.

4. Helps in preventing acne and wrinkles

Acne and wrinkles are the unwanted guests masking your true beauty. Makhana is an astringent that not only cleanses but also tightens skin pores. As a result, makhana reduces the appearance of wrinkles while also removing dark spots from the face.

Makhana also contains omega-3 fatty acids, antioxidants, vitamin A, and zinc which play a pivotal role in preventing acne. 

In addition to these, makhana also helps in reducing pigmentation, improves skin elasticity and gives you a natural glow to the complexion. 

How to use makhana for a healthier skin?

There are 2 ways makhana can be used to give you radiant skin. One is to directly consume them and the other is to use them in face packs. Let us explore both ways. 

Makhana Salad

Ingredients

1. Diced carrot – 1

2. Diced beetroot – 1

3. Chopped cucumber – 1

4. Chopped tomato – 1

5. Pumpkin seeds – 1 tbsp

6. Black salt – as per taste

7. Lemon juice – 1 tbsp

8. Roasted makhana – half cup

Instructions

1. Dry roast the makhana

2. Add all the vegetables in a bowl

3. Add pumpkin seeds, black salt and lemon juice to the bowl

4. Add roasted makhana and give it a good stir

Makhana Raita

Ingredients

1. Curd/Dahi/ Yogurt – 1 cup

2. Phool makhana – ½ cup

3. Red chilli powder – ½ tsp

4. Cumin powder – ¼ tsp

5. Garam masala powder – pinch

6. Black pepper powder – ¼ tsp

7. Chaat masala – ¼ tsp

8. Chopped green chilli – ½ tsp

9. Chopped coriander leaves – 1 tbsp

10. Ghee – 2 tbsp

11. Salt – as per taste

Instructions

1. Heat 2 tbsp ghee in a pan.

2. Add Makhana and roast it for 8-10 mins until it becomes crunchy, on low flame. Once it’s ready transfer into a bowl and allow it to cool.

3. Take curd and whisk it until it’s smooth and add all the other ingredients (red chilli, chaat masala, salt, green chilli, garam masala, cumin powder, pepper powder, chopped coriander leaves).

4. Refrigerate the mixture without adding Makhanas.

5. Add roasted makhanas 10 mins before serving.

You can try out these recipes and consume makhana frequently to gain all its benefits. 

Anti-acne pack

1. Take some lotus seeds and roast it in a pan over low flame.

2. After cooling down, grind it into fine powder.

3. Take 1 tablespoon of aloe vera gel and 1 tablespoon of lotus seeds powder and mix well.

4. Apply this mixture on your acne prone area for 5 to 7 minutes.

5. Wash with normal water.

6. For best results, apply this pack 3-4 times a week and Voila! Acne vanished!

Anti-wrinkle pack

1. Take fox-nuts in a bowl and add half a glass of milk to it. 

2. Let it soak in milk for 2-3 hours until it gets soft. 

3. After it becomes soft, add 1 tablespoon of lemon juice to it.

4. Now grind the soaked fox nuts with 2-3 tablespoons of milk. Do not add all the milk used for soaking

5. Grind it until it becomes a paste that can be applied

Your anti- wrinkle pack is ready to use. Apply this pack twice a week for best results

Now that you have got your weapons to fight against the harsh winter weather, what are you waiting for? Visit our shop page and order makhanas to begin your winter skin regime.

FAQs

Q: Is it possible to get rid of dry skin by using makhana?

A:Yes. Makhana is high in antioxidants and fibre, which helps to maintain moisture and prevents skin from drying out.

Q: Does makhana make your skin look younger?

A:Yes, makhana can aid to restore a healthy glow to your skin by healing damaged skin cells.

Q: How to use makhana for skin?

A: Makhana can be consumed orally to benefit the skin, and it can also be used in face packs.

Related Articles

How to Use Makhana for Weight Loss (Healthy Makhana Recipes Included) 

What is Makhana? Everything You Need to Know About the Indian Superfood

6 Makhana Medicinal Properties You Need to Know

Makhana benefits for skin
Posted on

Can You Eat Makhana in Keto Diet? We FINALLY have the Answer!

Is Makhana allowed in keto diet? That is a question that seems to be on everyone’s mind.

Makhana is the vogue food in many weight loss regimes. Because makhana is low in calories and fat, it is considered good for weight-loss. Also, with low Glycemic Index (GI), consuming makhana keeps you full for a longer period which is good if you want to lose weight. 

Having a healthy body is more important than mindlessly attempting to lose weight. In this attempt to play the ‘size-zero’ game, we sometimes miss out on vital nutrients. Our mind and body need macro and micronutrients to function and flourish. 

But some weight-loss regimes can starve your body of these nutrients. In the endeavor to balance weight and nutrition, experts have welcomed the superfood makhana with open arms. Makhana not only helps in weight loss but also provides the body with required nutrition.

A new entrant in the weight-management genre is Keto diet. Keto is a low carb, high fat diet. It is replacing carbohydrate intake with fat. In this process, our body burns the fat into energy. Keto diet has proven beneficial in weight loss and lowering risk of diseases.

The question now is whether fox nuts can be part of the Keto diet. 

The answer is ‘No’ and ‘Yes’. It is not a firm ‘No’. Let’s see how.

Look at the nutritional value of a bowl of makhana:

Calories: 109Cal

Carbs – 21g

Fat – 0

Protein – 5g

As you can see, it is high in carb (considered good carb) and low on fat which is opposite of Keto diet of low carb and high fat. So, if you go by the definition, Makhana doesn’t qualify to be in the Keto diet game. 

But nutrition is complex! 

Even though makhana is not a technical qualifier in the Keto game, it does offer benefits and it can be part of your Keto diet in moderation. 

5 Reasons to Eat Makhana in a Keto Diet

1. Makhana is Light

Makhana is very light in weight and a bowl of makhana will fill you up. It will keep you full for a long time. In Keto diet, you can consume up to 50gms of carbs in a day. A bowl of makhana has only about 20gms of carbs. So, a bowl or 2 is within limits. A better way of consuming makhana in keto is given below.

2. High on Fibre

Fox nuts are high in fibre. Carbohydrates with fibre is considered good. So, when you look at this combination, makhana can be part of Keto diet when consumed in the prescribed quantity.

3. Combining Makhana with Fat 

Makhana is usually roasted and seasoned with ghee, oil and masala. It is also consumed as dessert or kheer or porridge with milk. Combining makhana with oil or milk can be a good way of having fat in a keto diet. Try combining makhana with olive oil, coconut oil, cheese, milk and your Keto diet is set.

4. Makhana Helps with Quality of Food in Keto

Most of the time, in Keto diet, we get caught up counting carbs without paying attention to the quality of food. Our body needs nutrition and makhana is one such food which is a powerhouse of nutrients. Quality of food in keto matters!

5. Makhana Helps Transition into your Keto Diet

With Keto, we often try to cut the carbs and increase fat too much and too quickly. Our body needs to be smoothly transitioned into any change in our diet. Keto is no exception to this. Just starting Keto without giving any notice to your body, you are inviting trouble. Instead have makhanas and slowly moderate the quantity of makhana. This will help your body transition well. Having makhana in the beginning of your keto diet is a good option.

We are not cancelling fox nuts from Keto diet, but it is important to follow the combination and intake quantity while adding it to your Keto diet. Afterall, makhana is a natural superfood. It does not have disadvantages. It just needs to be moderated for Keto. 

Quantity of Makhana in Keto

Makhana is so light and yummy, that you would’ve binged on it without realizing how much has gone in. Binging on makhana is great but not when you are on Keto diet. 

Restrict intake of makhana to a bowl or two per day and not more than that. Split the intake into 2 parts in a day. Consume half of it during the first half of the day and remaining part during the second half. This way you will not overeat and at the same time feel full. 

Easy Makhana Recipes for Keto Diet

Recipe 1 – Roasted Makhana in Virgin Olive or Coconut Oil

Roast a bowl of makhana on low flame for 5-7 minutes and keep it aside

Take 2 spoons of virgin olive or coconut oil in a pan on low heat

Add roasted makhana to the pan and mix

Add a pinch of salt and pepper powder and mix well.

Enjoy the warm crunchy makhanas

Recipe 2 – Cheesy Makhana

Roast a bowl of makhana with little olive oil on low flame for 5-7mins

Add 1-2 spoons of cheese powder along with a pinch of salt

Mix well and enjoy cheesy fox nuts

Another simple way is to just log on to our shop page and order Nummy’s Cheesy Makhana

Recipe 3 – Peanut Makhana Smoothie

In a mixer, take 1 cup of unsweetened almond milk

Add 2 tablespoons of peanut butter

1 tablespoon of roasted makhana powder

¼ cup of heavy cream and a cup of ice. Blend well and enjoy!

Related Articles

How to Make Makhanas a Part of Your Healthy Lifestyle?

Need a Quick Healthy Snack? Try Twinkle Khanna’s Gluten-Free Makhana Recipe

How to Supercharge Your Vegan Diet with Makhana?

Posted on

Plant Based Foods: Your Answer to Weight Gain, Energy Gain and Recovery

The T-20 World Cup season has just ended with Australia winning their first ever T-20 World Cup. It has been quite an eventful season, I must say. 

It is said that the feeling the players get after winning a game is surreal, thousands of people chanting the team’s name, the stadium echoing with cheers, smiles and laughter everywhere. It is indeed a magical moment. Even thinking about the adrenaline surge these guys experience after each game gives me the chills.. 

Now, imagine a player injures himself during a training session or during a game, but he has to be up and about for the next game as soon as possible. How does one do it? 

The players look at intense physiotherapy sessions and a change in their diet.

Let us look at one such story of James Wilks. He is a former professional mixed martial artist and the winner of Spike TV’s The Ultimate Fighter: United States vs. United Kingdom (2009). 

Being a successful UFC player, during one of his fights, he was severely injured and was unable to train for his upcoming fight. 

To speed up his recovery process, James Wilks does extensive research on plant-based diets and looks for backed-up evidence on it. The entire process of his journey has been explained in the Netflix documentary, The Game Changers.

The documentary goes on to explain how the misconception of non-vegetarians being more strong came into existence and following a plant-based diet dates back to the Roman Era. 

On an interesting side note, upon analysing the bones excavated from Ephesus, Turkey, the gladiator burial ground, it was found that these fierce fighters followed a carefully regimented plant based diet and intense training.This gave them the nickname, “Hordearii” meaning, beans and barley muncher. Fascinating right? 

The next obvious question, how does a plant based diet give you so much energy, help in gaining weight and also speed up any injury recovery process? What does it contain? What are the other benefits?

Benefits of a Plant Based Diet

1. Keeps Your heart Stronger and Healthier 

Studies have shown that following a plant based diet can reduce the risk of heart diseases by 52%.

Meat carries saturated fat, which can cause heart problems if consumed in large amounts.

Whole plant-based foods are high in fibre, have no dietary cholesterol, and have low saturated fat content, making them ideal for heart health.

2. Lowers the Level of Bad Cholesterol

High cholesterol levels can cause fatty deposits in the circulation, restricting blood flow and increasing the risk of heart attack, stroke, and heart disease. A nutritious diet, on the other hand, can help keep cholesterol levels in check. 

Plant-based foods like whole grains or fruits and veggies also have healthy substances called sterols and this can help in reducing the bad cholesterol levels. 

3. Supports your Immune system thereby speeding up your recovery

Plants contain critical elements that are unavailable from other sources. Plants contain vitamins, minerals, phytochemicals, and antioxidants that help maintain your cells healthy and your body in balance, allowing your immune system to perform at its best. 

The antioxidants also help in reducing oxidative stress in your body caused due to an injury.

4. Gives You More Energy

A plant based diet offers you approximately 70% more protein than required for an average human being. Any plant based food is a powerhouse of proteins

Proteins are strings of amino acids and it is found that every single plant contains all amino acids making them healthy, easy to absorb and keep you energised. 

5. Helps in Healthy Weight Gain/Bodybuilding

Plant-based diets can help you maintain a healthy weight by naturally suppressing your hunger, but they can occasionally be too effective.

When you eat a plant-based diet, you will naturally consume more fibre, which promotes feelings of fullness and helps you control your weight. Bananas, potatoes, cereal, bread, and rice cakes are examples of high-calorie, high-carbohydrate plant foods that can help you gain a healthy weight.

5 Best Additions to a Plant-Based Diet

1. Channa

Channa or Chickpeas are a wonderful plant-based protein source. A 1-cup (164-gram) portion has roughly 14.5 g of protein, which is comparable to black beans and lentils. Chickpea protein may aid in promoting fullness and controlling your appetite. 

Protein is also renowned for its weight-loss, bone-health, and muscle-strengthening properties. Chickpeas have nearly all of the necessary amino acids in them. So, go channa to get in shape!

2. Sweet Potatoes

Sweet potatoes are nutrient-dense root vegetables. They’re high in fibre and antioxidants, which help protect your body from free radical damage while also promoting gut and brain health. They’re also high in beta-carotene, which is transformed to vitamin A and helps to maintain strong vision and immunity.

Sweet potatoes are a flexible carbohydrate that can be used in both sweet and savoury meals, making them a great choice for most individuals. Go Sweet potato for recovery and Healthy carbs!

3. Almonds

Almonds are a nutrient-dense food. They include a variety of vital elements and can be a decent source of protein for vegetarians and vegans. They’re also versatile, you can add it to any of your favorite smoothies, desserts, rice or just munch on some roasted almonds. Go almonds for bodybuilding!

4. Broccoli

Broccoli is high in vitamins, minerals, fibre, and antioxidants, making it a nutritious powerhouse. Broccoli has a number of powerful antioxidants that may help your body’s cells and tissues stay healthy. It also provides an excellent source of vitamin C, a nutrient known to support healthy immune response. Go Broccoli for good health!

5. Makhana 

Makhana or popularly known as Fox nuts are low in fat and high in carbohydrates, proteins and minerals; a combination eagerly desired by today’s health-conscious society. 

The nutritional profile is similar to wheat and other power-packed cereals. Similar to almonds, makhanas are also versatile, you can add it to dishes, desserts or just roast them and munch on it. Go makhana for goodness and health!

Final thoughts

Equipped with knowledge and awareness of plant based diet, what it means, its benefits, and a few options for the diet plan, it’s now your turn to earn the nickname “Hordearii”. 

Start with ordering your favourite flavour of Nummy Makhana here.  

Disclaimer: The information on this site is provided solely for educational reasons and is not intended to replace medical treatment provided by a healthcare professional. Because each person’s needs are different, the reader should check with their doctor to see if the material is appropriate for them.

Related Articles

6 Benefits of Eating Naturally Grown Foods

How to Supercharge Your Vegan Diet with Makhana

How to Make Makhanas a Part of Your Healthy Lifestyle

Posted on Leave a comment

6 Benefits of Eating Naturally Grown Foods

How often do you hear your dietician, nutritionist, doctor or your family say, “Please include healthy foods in your diet”?  

Almost every time, right? 

Well, however tempting it might be to grab that can of ready-to-eat meal or just have a cup of coffee for breakfast in the name of “cheat days”, fight the urge to do it. In reality, taking your nutritionist’s advice and switching to natural foods is the way to a happy and healthy life.

So, what exactly are natural foods? 

Natural foods or whole foods are those foods which have been provided for us by nature. Like fresh whole fruits, vegetables, whole grains, seeds, nuts, beans, and legumes. They are the ideal nourishment for our bodies to flourish and survive. 

After all, we are part of nature and are evolved to thrive on natural meals. 

While we may absolutely survive on processed foods, it is not recommended to thrive on them. 

Foods that are as close to their original condition as possible, or as nature intended, are rich in health-giving nutrients that nourish and energize us. These are also rich in nature’s “life-force,” which, in combination with essential vitamins, minerals, and phytonutrients, contributes to a positive, natural state of physical and mental health and vitality.

Now that we have understood the meaning of naturally grown foods let us dig in to find out the benefits of including this in the everyday diet: 

1. It is a powerhouse of nutrients

Plant foods that haven’t been processed can help you get the vitamins and minerals you need for great health. For instance: 69 g of kiwi contains 215 mg of potassium and other vitamins, 100 g of fox nuts contains 60 mg of calcium and 14 mg of fiber among many other nutrients.   

2. Keeps your heart healthy 

Antioxidants and minerals that support heart health, such as magnesium and healthy fats, are found in abundance in natural foods. Inflammation, which is one of the key drivers of heart disease can be minimized by eating a diet rich in healthy, unprocessed foods

3. Low in sugar

Processed foods are always high in their sugar content and obesity, insulin resistance, type 2 diabetes, fatty liver disease, and heart disease are all linked to increased sugar consumption. 

Natural foods tend to be lower in added sugar therefore making it a healthier option. 

4. Keeps your skin healthy

According to studies, eating more veggies, legumes, and nuts can help prevent wrinkles, elasticity loss, and other age-related skin changes. So, switch to natural foods and save on spending money for cosmetics

5. Helps in improving your gut health

Processed foods can be very complex to break down and harder to digest because of preservatives and other such things. Eating natural food may benefit your gut microbiome, or the bacteria that live in your digestive tract. Many such foods are prebiotics, which are foods that your gut bacteria convert into short-chain fatty acids. These fatty acids may help with blood sugar regulation as well as gut health.

6. Adds to your sustainable lifestyle

Adding natural foods to your diet will reduce the non biodegradable waste produced by an individual and contribute to a step towards becoming sustainable. 

Some natural foods that can be added to your diet right away

The natural foods mentioned below are easily accessible, tasty and are available throughout the year. 

1. Fruits

Some of the must include fruits are banana, papaya, apple and citrus fruits. These fruits are available all around the year and can be eaten during any time of the day. These fruits are a great source of potassium, carotenoids, pectin and tannin and vitamin C. 

2. Vegetables

Carrots, sweet potatoes, peas and spinach. These super vegetables have to find a way on your plate. Some of them can be eaten raw (carrots) or boiled and do not consume much effort in cooking them.  These vegetables improve health, help fight against cancer causing cells, and give good energy among other benefits. 

3. Nuts and Seeds

Almonds, walnuts, pumpkin seeds, and foxnuts (makhana). The nuts can be consumed directly and the seeds need to be roasted and seasoned before consuming. These are a great source of Omega 3, fatty acids and proteins among many other nutrients. They are rich in all the good elements and will give you instant energy. These nuts and seeds are super healthy, delicious and a great option for snacking.  

Final thoughts

As an age old saying goes, “health is wealth” and we have all recently experienced the significance of these words, it is time to tilt towards becoming health conscious and avoiding processed foods. Yes, processed foods make your lives easier, quicker and fall in the hustling category but, at what cost? Something to ponder over… 

Make the right shift before it’s too late. Eat natural, live healthy and happy. 

Liked this article? Please share it on Twitter using the link below:

Related Articles