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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.

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6 Powerful Makhana Benefits You Need to Know

Makhana for a healthy heart

Home remedies or kitchen remedies never go out of style. It is easy, readily available and almost effective every time. 

People frequently underestimate the medicinal potential of food. 

The moment you hear medicines, your mind automatically goes to antibiotic pills and bitter syrups. Medicines have gained popularity as something which can be popped as a pill or gulped down as a syrup, but the substances that are readily available in our kitchens are sometimes overlooked.

Ayurveda, the ancient medicinal practice majorly follows plant-based treatments derived from roots, leaves, fruits, bark, or seeds such as cardamom, cinnamon and so on. 

Fox nuts or Makhana are also reported for their medicinal properties. Studies show that they are widely used in Ayurveda and Chinese preparation for the treatment of a variety of diseases. Six of them are listed below:

Top 6 Medicinal Properties of Makhana

Treats heart diseases

Makhana has a lot of magnesium, which is the most powerful channel blocker and helps to enhance blood flow and oxygen levels. They also aid in the transport of other vital nutrients. 

Low magnesium levels can increase your chances of having a heart attack. Makhana consumption causes a significant improvement in heart health because the folate and magnesium content lowers the risk of disorders associated with coronary heart disease. 

Corrects hypo functioning of the spleen

The spleen is one of the most important organs for digestive function. It is also responsible for controlling blood circulation. The spleen is a very delicate organ that necessitates a great deal of care to keep it in good working order. 

Symptoms of lethargy, bloating, acid reflux, irregular menstruation cycles, irritable bowel syndrome, and alternating bowel motions may appear if the spleen’s health begins to deteriorate. 

When food is not broken down at all before consumption, the spleen devotes all of its attention and energy to digestion. Hence, Bland carbohydrates, in moderation, are supportive to good spleen health. Makhana is rich in carbohydrates and is full of antioxidant properties which aid in digestion, putting the spleen back on track. 

Treats chronic diarrhea

Makhana is an excellent diarrhoea treatment. Because it includes a significant amount of caustic qualities, fox nuts are known to stop extended diarrhoea. They can also enhance appetite if consumed.

Addresses problems of kidney failure

Fox nuts house an abundance of astringent properties. Fox nuts help the kidneys to function well and relieve them from stress by regulating blood pressure. It thus helps to remove problems like inability to control urine flow, frequent urination or kidney failure. 

Improves cognitive function

Perception, attention, memory, decision-making, and language understanding all fall under the category of cognitive function. Everyday and social behaviour are both influenced by cognitive function.

Makhanas contain a lot of thiamine. As a result, their consumption aids in the nerves’ cognitive function. Eating makhanas aids in the production of acetylcholine, which aids in the neurotransmission process.

Treats Insomnia

The condition of insomnia is on the rise due to erratic working hours and unhealthy lifestyles. A lot of people from the age groups 21 to 55 suffer from insomnia. One healthy and tasty remedy to this is consumption of makhana. Fox nuts have the ability to regulate and handle the unnerving condition of insomnia as it has a naturally sedative consequence. 

The next time, you find yourself staring at the ceiling at 2 AM, munch on a handful of Nummy makhana and make way for a good night’s sleep. 

How Should Makhana be Consumed as Medicine?

Roasted Makhana

This form of makhana is undoubtedly the most likeable form of eating Makhana. It is crunchy, tasty and easy to consume. All you need to do is, take a bowl of plain makhana and roast them in a tablespoon of ghee until it becomes crunchy. You can add your favorite flavoring to make it more exciting. (A far easier way is to check our shop page and order your favorite flavor.. We have got you covered :)) 

Makhana Powder

Makhana can also be consumed in powder form for a faster way of consumption. For hustlers, makhana powder can be your knight in shining armor for quick snacking and instant energisers. Another interesting fact about makhana powders is that they are an essential ingredient of the baby food in China with a dependable system of indegenious medicine.  

Makhana powder can be mixed with water, milk, milkshakes and/or  smoothies for taste, goodness and health. (Nummy has newly introduced makhana powders in the form of Milk boosters in 2 exciting flavors. Check them out and let us know how you like them.)   

Points to remember

Do not consume more than 10-20 grams per day

Have it twice a day for maximum benefit

Over consumption can lead to bloating and constipation

Final Thoughts

Prevention is always better than cure. Staying healthy, practicing a healthy lifestyle and limiting the intake of antibiotics can help you lead a stress free, naturally healthy life. If all it takes is a few additions and deletions to your diet to keep you fit and going, Isn’t it worth making that change?  

So, take your first step today towards making this addition, your choices are listed 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.

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What is Makhana? Everything you need to know about the Indian Superfood

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6 benefits of eating naturally grown foods. 

Makhana for a healthy heart
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What to eat for a healthy snack? Is There a Right Way?

Is There a Right Way to Snack?

Hunger pangs can hit anyone at any time.

Be it at 2 am or at the middle of the day, hunger for munchies are always unannounced. 

Sometimes, these tiny portions of food we consume between meals can prove to be very energizing, tasty and soul filling. There is no dearth for the availability of lip smacking snacks and hence snacks can unofficially be considered an important  mini meal of the day. 

According to researchers, snacking not only drives your hunger pangs away but can actually be considered healthy and beneficial. It can help boost your brainpower, and can lower the risk of some diseases. But,  People often consume a lot of processed food and fried food in the name of snacking thereby causing a negative impact on their health and well being. 

Before we discover the healthy way of snacking, let us discuss a little more about the benefits mentioned earlier.

Top 3 Health Benefits of Snacking

1. Snacks as brainfood

Snacking can assist in nourishing your body — and your brain — whether you need some additional help concentrating at work or want to feel awake in the afternoon. Grab a glass of avocado milkshake, blueberries, or a few bites of dark chocolate to bring yourself back to the task at hand. These options are all focus-boosting foods that can help you stay attentive and interested in the activity at hand.

When you’re dreaming of an afternoon siesta, having a snack keeps your energy levels up. A snack provides your brain with the nourishment it requires to function at its optimum when you make good choices.

2. Snack to lower your risk of diseases

Snacking on healthy snacks throughout the day may potentially lower your chances of heart disease and diabetes. It helps to balance your blood sugar levels and may possibly lower your cholesterol. Individuals who consume modest snacks throughout the day have lower blood cholesterol levels to those who do not snack, according to research. Snacking can assist you in achieving your overall health goals.

3. Snacking to stay fit

Snacking is among the most effective strategies to lose weight. Shifting from a schedule of a few large meals to one of smaller, more regular meals throughout the day helps people maintain a steady intake and output and reduces the likelihood of overeating. The key is to eat modest portions and space them out evenly throughout the day.

So, snacks in, guilt out! 

This now brings us to the most important question, what is the right way to snack?

1. Always keep your snacks as small as possible, about 150 -200 calories per snack. 

2. Start the day with a filling breakfast. You can choose to snack between breakfast and lunch or lunch and dinner or a couple of hours before going to bed. 

3. Always remember to drink a glass of water after your mini meal to keep yourself feeling full. 

How to choose a healthy snack? 

1. At each snacking session, try to include more than one macronutrient (protein, fat, and carbohydrate). Have a few nuts (protein and fat) and grapes (carbohydrates). Alternatively, try whole-grain crackers (carbohydrate) and low-fat cheese (protein and fat). These well-balanced snacks are likely to keep you feeling full.

2. Nuts and seeds that haven’t been salted make excellent snacks. Almonds, walnuts, peanuts, roasted pumpkin seeds, fox nuts (makhanas), and other nuts and seeds are high in nutrients and more likely to make you feel satisfied (unlike chips or pretzels). Nuts are high in calories, so keep your portions minimal.

3. Try a “high-low” combination. Combine a small amount of something with healthy fat, like peanut butter, with a larger amount of something very light, like apple slices or cucumber slices

Healthy snacks to munch on

Makhana /Fox nuts: It is power-packed with nutrients, tasty and is also available with different seasonings. They are instant energizers and will make a right fit into your calorie balanced diet.  (Try Nummy’s flavoured Makhana, available in Cheesy, Tangy and Spicy flavours)

Avocados: You can have them in the form of smoothies, toasts, or in a salad. Avocados are also rich in nutrition, aid digestion and are really yummy.

Boiled Channa and sprouts: You can sprinkle some salt and pepper over channa or sprouts and enjoy a lip smacking healthy dish. Sprouts are a very good source of iron, protein, fiber and potassium and make a great healthy snack.

Healthy roasted chivda: Roasted chivda is mildly spiced with dry spices and the roasted dry fruits add a rich nutty taste to it, making it a good option.  

Dry fruit laddus: These laddus are delicious and very nutritious. You can have one laddu in between your meals, just make sure the ingredients are dry fruits and jaggery and not dry fruits and sugar. Dry fruit laddus are also called easy energy balls, and as the name suggests, they are instant energizers. 

We hope you find these smart eating techniques to be beneficial! Do you need some ideas for healthy snack recipes? For a variety of quick, nutrient-dense, and varied snack ideas, using makhanas visit our recipe page.

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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. 

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

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

If you’re looking for a guilt-free snack for the summer, look no further than Twinkle Khanna’s unique gluten-free Makhana recipe.

Earlier this year, Twinkle Khanna’s digital media company, Tweak India, designed a 21-day fitness challenge (called #21Tweaks) for people who were willing to make small changes to their daily habits to ease into a healthy lifestyle.

From healthy diet changes to mindfulness meditation techniques to workout hacks, the 21-day challenge covered all things fitness and wellness.

As part of this challenge, Twinkle Khanna shared her family-favorite Makhana recipe, which is the perfect healthy snack for evening tea breaks and midnight munchies.

 

View this post on Instagram

 

A post shared by Tweak India (@tweakindia)

The best part about this Makhana recipe? It’s super easy to prepare.

Here’s what you’ll need:

Ingredients

  • 2 tsp ghee
  • 1/2 tsp mustard seeds
  • 1 cup makhana
  • 8 to 10 curry leaves
  • 2 green chilies
  • Salt to taste

Method

  • Take ghee or oil in a hot pan, add rai, curry leaves, green chilies and then add the makhana.
  • Stir it continuously till it gets a golden color.
  • Add salt.
  • Mix it thoroughly and transfer to a bowl or plate and serve hot.

That’s it — your delicious and healthy makhana snack is ready. Enjoy it with tea, a smoothie, or any other healthy drink.

In her Instagram post, Twinkle Khanna acknowledged makhana’s health benefits. Since makhana is low on cholesterol, saturated fats, and is a gluten-free source of healthy carbs and iron, it makes for a perfect tea-time snack. It can even satisfy your midnight cravings.

So replace all the unhealthy snacks in your kitchen with healthy and gluten-free makhana. If you don’t have time to cook, order our ready-to-eat flavored Nummy makhana today. It’s available in three flavors — Cheesy, Tangy, and Spicy.

Order your Nummy Makhana today on Amazon or Big Basket.

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