NourishFit

7 Powerful Solutions to Protect Your Health from Environmental Toxins

Geetanjali Chinappa — Sun, 25 Aug 2024 23:04:41 +0000

Protect Your Health from Environmental Toxins

Environmental toxins in today’s fast-paced world lurk in every corner—threatening our health in ways we often overlook. From the air we breathe to the food we eat, these hidden dangers can disrupt our hormones, weaken our immune systems, and lead to chronic diseases. Understanding the sources of these toxins and implementing simple yet effective strategies to minimize exposure is crucial for our well-being.

What Are Environmental Toxins?

Environmental toxins are harmful substances, both naturally occurring and man-made, that negatively impact human health. These toxins come in various forms, such as heavy metals like mercury and lead, and man-made chemicals like glyphosate, BPA, and PFAS. Due to industrialization, our daily exposure to these toxic chemicals has increased through food, water, air, and even household products.

The alarming reality is that no level of exposure to these chemicals is truly safe. That’s why it’s essential to consciously limit our contact with them. Further research is needed to establish safe exposure levels and to understand how these toxins affect each individual.

1. Understanding the Impact of Environmental Toxins on Autoimmune Diseases

Autoimmune diseases are on the rise, and environmental toxins play a significant role in this trend. While genetics can predispose us to autoimmune conditions, toxins often act as triggers that disrupt our immune systems and lead to diseases like Hashimoto’s thyroiditis, rheumatoid arthritis, and inflammatory bowel disease. These toxins create oxidative stress and alter gut microbiomes, leading to immune dysregulation and the depletion of glutathione, a crucial antioxidant.

By minimizing exposure to environmental toxins and supporting our body’s natural detoxification pathways, we can reduce the risk of developing or exacerbating autoimmune diseases.

2. The Hidden Dangers of Endocrine Disrupting Chemicals (EDCs)

Endocrine Disrupting Chemicals (EDCs) are another group of environmental toxins that can wreak havoc on our health. These chemicals, found in everyday products like plastics, cosmetics, and pesticides, can mimic or block hormones, leading to significant health issues even at low doses. EDCs have been linked to weight gain, diabetes, fertility problems, and hormone imbalances.

Common EDCs include Bisphenol A (BPA), used in plastic bottles and food containers, and PFAS, found in non-stick cookware and water-resistant fabrics. To reduce exposure, opt for BPA-free products, choose safer cookware like ceramic, and be selective with personal care items.

3. The Silent Threat of Glyphosate: What You Need to Know

Glyphosate, the world’s most widely used herbicide, is a controversial environmental toxin known for its potential health risks. Commonly used in agriculture, glyphosate has been linked to various health issues, including genotoxicity, microbiome disruption, and even cancer. Despite its widespread use, organizations like the World Health Organization (WHO) classify glyphosate as “probably carcinogenic to humans.”

To minimize exposure to glyphosate, prioritize organic foods, thoroughly wash conventionally grown produce, and cook at home more often to control what goes into your meals.

4. Pesticides: The Unseen Culprit in Your Food

Pesticides are chemicals used to kill pests but pose serious health risks to humans. These environmental toxins are found in many foods, including fruits, vegetables, and commercially raised meats. Pesticides can lead to respiratory and neurological disorders, endocrine disruption, and immune suppression.

To reduce your exposure to pesticides, buy locally grown or organic produce, establish a no-shoes policy at home to prevent outdoor pesticides from being tracked indoors, and wash fruits and vegetables thoroughly before eating.

5. The Double-Edged Sword of GMO Crops

Genetically Modified Organisms (GMOs) are often altered to resist pests or herbicides like glyphosate, making them a significant source of environmental toxins. While GMOs can increase agricultural efficiency, they also contribute to poor dietary habits and increase our exposure to harmful chemicals.

To protect yourself from GMOs, focus on whole, unprocessed foods, limit the consumption of ultra-processed items, and look for non-GMO or organic labels when shopping.

6. Triclosan: The Everyday Toxin in Your Personal Care Products

Triclosan, an antimicrobial agent found in products like soaps, toothpaste, and cosmetics, is another environmental toxin that disrupts the endocrine system. It can interfere with thyroid hormone function and has been linked to skin allergies and respiratory issues.

To avoid triclosan, choose personal care products labeled as triclosan-free, read ingredient labels carefully, and opt for natural alternatives like plain soap and water.

7. Scented Candles: The Surprising Source of Indoor Air Pollution

Scented candles, while popular for creating a cozy atmosphere, can also release environmental toxins into your home. Many scented candles contain synthetic fragrances, phthalates, and volatile organic compounds (VOCs) that contribute to indoor air pollution and can cause respiratory irritation.

To reduce your exposure, choose candles made from natural ingredients like beeswax or soy, use fresh flowers for fragrance, and ventilate your home regularly.

Conclusion: Take Action Against Environmental Toxins

Environmental toxins are an invisible threat that we must actively combat to protect our health. By understanding the sources and effects of these toxins, and implementing the seven powerful solutions outlined in this blog, we can significantly reduce our exposure and promote a healthier future.

Remember, every small change counts. From choosing safer products to eating more organic foods, you have the power to minimize the impact of environmental toxins on your health.

For more information on how to protect yourself from environmental toxins, visit NourishFit and explore our resources on healthy living.

References:

7 Essential Plant Proteins: Boost Your Health with These Power Foods

Geetanjali Chinappa — Sat, 27 Jul 2024 19:11:43 +0000

7 Essential Plant Proteins: Boost Your Health with These Power Foods

Understanding Plant-Based Proteins and Getting Enough

There is always a buzz about protein. Have you ever wondered if you’re getting enough protein from your vegetarian or plant-based diet? Or perhaps you’re curious about the best sources of plant proteins? You’re not alone! These questions often arise when considering plant-based eating. Let’s dive into the world of plant proteins, understand their benefits, and debunk some common myths along the way.

The Power of Proteins

“Let food be thy medicine and medicine be thy food.” – Hippocrates

Proteins are large, complex molecules in our body that have vital functions. They supply amino acids required for growth, repair, and maintenance of the cells in our body. Proteins also help with the supply of oxygen, muscle movement, enzyme production for metabolic reactions, and hormone production.

Complete vs. Incomplete Proteins

Foods containing all nine essential amino acids are called “complete proteins,” while foods lacking in one or more essential amino acids are “incomplete proteins.” Animal proteins from poultry, meat, and fish are complete proteins as they contain all the essential amino acids. In contrast, plant-based proteins are often incomplete, as they lack all the essential amino acids. However, by combining and eating a variety of plant foods, you can get adequate protein in your diet.

Benefits of Consuming Plant Proteins

With the growing interest in sustainable and healthy food alternatives, plant proteins have gained significant attention as viable substitutes for animal-based proteins.

Reduced Risk of Chronic Diseases

Research shows that replacing some animal proteins with plant proteins can reduce the risk of cardiovascular disease, obesity, and diabetes. Animal proteins tend to have higher levels of fat, calories, and sodium.

Nutrient-Rich

Plant proteins come with dietary fiber, vitamins, minerals, and phytochemicals, which help in managing metabolic syndrome, diabetes, cancer prevention, and weight management.

Gut Health

Plant proteins contain fiber, which benefits our gut microbiome. Dietary fiber found in fruits, vegetables, nuts, seeds, beans, and legumes serves as prebiotics for gut bacteria. These prebiotics produce beneficial compounds called short-chain fatty acids (SCFA) that improve gut health, reduce inflammation, balance blood sugar levels, and aid in nutrient absorption.

Cost-Effective

Beans, legumes, and pulses are inexpensive sources of protein compared to animal protein.

You don’t need to become a vegetarian or vegan to get the benefits of plant-based protein. Simply replacing some animal proteins with plant proteins can be beneficial.

Good Sources of Plant-Based Protein

Beans and Legumes

Beans and legumes are high in fiber and can be added to curries, gravy, pasta, patties, dips, salads, etc.

1 cup of cooked beans like green moong, kidney beans (rajma), or chickpeas gives you 7 grams of protein.

Lentils

Lentils can be easily added to soups, curries, tacos, or salads.

1 cup of cooked yellow or red lentils gives you 6 grams of proteins.

Quinoa

Quinoa is a complete protein grain, making it a great addition to salads, bowls, and as a side dish to add variety.

Nuts and Seeds

Nuts and seeds are great snacking options and are good sources of healthy fats, protein, and fiber.

15 grams (2 tbsp) of almonds or walnuts gives you 2.5 grams of protein.
15 grams (2 tbsp) of pumpkin seeds contain 4.5 grams of protein.

Soy

Products like tofu and tempeh made from the curdling of soy milk are high in protein and rich in vitamins and fiber.

100 grams of tofu gives you 17 grams of protein.
1 cup of cooked soya chunks gives you 15 grams of protein.

Edamame

Young soybeans are usually served in the pods. You can eat them boiled, steamed, or dry roasted.

One cup (155 g) of cooked edamame contains over 18 grams of protein and 8 grams of fiber.

Supplementing Plant-Based Proteins

There are many high-quality vegan plant-based protein options available that can help meet the daily protein requirements of vegetarians and those with dietary restrictions.

Benefits of Plant Protein Supplements

Lactose Intolerance: Ideal for people who are lactose intolerant or have food sensitivities to dairy protein, especially casein, which can cause bloating, gas, and diarrhea.
Autoimmune Conditions: Individuals with conditions such as Hashimoto’s thyroiditis, rheumatoid arthritis, and psoriasis, which are characterized by inflammation, can benefit from plant proteins derived from anti-inflammatory sources like pea or rice protein.
Digestive Conditions: Those with digestive conditions like IBS, SIBO, Crohn’s disease, and ulcerative colitis may find plant protein supplements easier to digest and less likely to cause gastrointestinal discomfort.
Hormone Imbalances: Hormone imbalances such as thyroid issues and PCOS are often sensitive to dairy, which can worsen their symptoms. Plant protein supplements can be a suitable alternative.

When choosing a plant-based protein powder, it’s important to consider a reliable source, free from any allergens, additives, or preservatives, and suits your individual dietary needs.

Busting Common Myths About Plant-Based Proteins

Myth: Lectins are Inflammatory and Cause Autoimmune Disease

Fact: Lectins are a type of protein found in some plants. It is often believed that lectins are inflammatory and trigger immune responses, causing autoimmune diseases. However, research shows that using cooking methods like soaking, sprouting, and cooking reduces lectin content. The foods they are found in, like beans, legumes, and cereals, have numerous nutritional benefits.

Myth: Beans and Legumes Cause Bloating and Gas

Beans and legumes are rich in protein for vegetarians, but they also contain oligosaccharides, a type of carbohydrate that can cause digestive issues. Proper preparation methods like soaking overnight and cooking them thoroughly can help reduce these compounds, lessening bloating and gas. Individuals with IBS or SIBO should introduce these foods slowly in smaller, tolerable portions under professional guidance.

Conclusion

Our bodies continuously remodel and repair our cells and tissues throughout the day, requiring a steady supply of all the amino acids. I hope this blog has cleared your doubts about how to include more plant-based proteins in your diet to improve your health and performance.

For specific dietary requirements, health conditions, or goals related to plant-based eating, you can consult with a certified Nutritionist. They can provide personalized recommendations to support and help you optimize your plant-based diet.

For more insights and detailed health guides, visit Nourish Fit.

References

3 Powerful Tips for a Healthy Menstrual Cycle: Cycle Syncing and Nutrition

Geetanjali Chinappa — Wed, 10 Jul 2024 19:36:46 +0000

3 Powerful Tips for a Healthy Menstrual Cycle: Cycle Syncing and Nutrition

Healthy Periods: Cycle Syncing and Nutrition for a Healthy Menstrual Cycle

Our hormones are constantly changing from day to day, but especially from week to week. Imagine how much easier life would be if we understood how our hormones work! Understanding your menstrual cycle can be a game-changer for your overall health and well-being, especially if you have conditions like PCOS (Polycystic Ovary Syndrome) that affect your periods. By tracking your cycle, you can tune into your body’s natural rhythms and optimize your health, fitness, and nutrition.

We’ve all experienced the emotional rollercoaster: that time of the month when we feel moody, irritable, and super sensitive. Hormones are not to be blamed for PMS symptoms as believe me your hormones are beneficial. Estrogen and Progesterone are powerful enhancers of metabolism, mood, healthy hair, and bones.

The First Steps

As a nutritionist, I’ve always been fascinated by the intricate workings of the human body. Like most women, I struggled with the ups and downs of PMS, fluctuating energy levels, headaches, bloating, constipation, acne, and unpredictable moods without really understanding why these changes were happening. Then, I started tracking my menstrual cycle. Within a few months, I noticed distinct patterns. This newfound awareness allowed me to see how different days of the month impacted my health, work, and relationships. This information has been incredibly beneficial. By tracking your cycle, you can tune into your body’s natural rhythms and optimize your health, fitness, and nutrition.

Hormonal Resilience

As we tune into our bodies and track our cycles, we embrace hormonal fluctuation as a normal and beneficial process. This ability to understand and adapt to hormonal fluctuations is hormonal resilience.

How Long is a Normal Menstrual Cycle?

The average length of a menstrual cycle is 28 days. However, for adults, a cycle can range from 21 to 35 days and still be considered normal. For teenagers, the cycle can range from 21 to 45 days. To understand how nutrition affects the period cycle it’s important first to understand the phases of a healthy cycle.

Phases of the Menstrual Cycle

Menstrual Phase (Days 1-5): This phase begins on the first day of your period. It’s when the lining of your uterus sheds through your vagina if pregnancy hasn’t occurred. Hormone levels are at their lowest, and you might feel more tired than usual.

Follicular Phase (Days 6-14): After your period, your body starts to prepare for ovulation. Estrogen levels rise, and you often feel more energetic and positive. During days 10 to 14, one of the developing follicles (primary follicle) will form a fully mature egg (ovum).

Ovulation Phase (Day 14): This phase occurs roughly around day 14 in a 28-day menstrual cycle. A sudden increase in another hormone, luteinizing hormone (LH), causes your ovary to release its egg. This event is called ovulation. It’s a peak time for energy, libido, and overall well-being.

Luteal Phase (Days 15-28): After ovulation, progesterone levels rise to prepare for a potential pregnancy. You might experience symptoms like bloating, mood swings, and fatigue as you approach your next period. If you don’t get pregnant, the corpus luteum will shrink away and be reabsorbed. This leads to decreased levels of estrogen and progesterone, which causes the onset of your period.

Nourishing Yourself with Essential Nutrients

Foods for menstrual health mean eating nutrients that reduce inflammation and support your hormones.

During Your Period (Days 1-5): Support your body with iron-rich foods like lentils and legumes, meat, poultry, and eggs to replenish iron loss. Protein is essential in your diet for your period health as it is required for hormone production, stabilizes blood sugar, provides satiety, and reduces cravings. Include lean meats, fish, eggs, lentils, and tofu.

During the Follicular Phase (Days 6-14): Consume foods that support and balance estrogen production and reduce inflammation. Focus on anti-inflammatory healthy fats like flax seeds, nuts, olives, and fatty fish, as well as whole grains and cruciferous vegetables like cauliflower, cabbage, radish, and broccoli.

During the Luteal Phase (Days 15-28): To support progesterone production and alleviate PMS symptoms like pain, irritability, and mood swings, include foods high in protein, healthy fats, leafy greens, root vegetables, and beans like chickpeas.

The Importance of Carbohydrates

Do not fear carbohydrates. Carbohydrates are essential for women to ovulate. Ovulation is crucial not only for pregnancy but also for producing healthy levels of hormones such as estrogen and progesterone throughout all life stages. A low-carb diet can lead to increased cortisol levels, slowed thyroid function, insomnia, constipation, hair loss, and amenorrhea (lack of periods).

Eating Properly for Period Health

There is no exact “best diet.” The best diet is one that provides all the essential nutrients in balanced amounts. Try to avoid unnecessary snacking and create a healthy eating window that is a minimum 12-hour gap between your last meal of the day and the first meal of the next day. Do not be afraid of feeling hungry. Hunger is normal, natural, and healthy. Instead, honor it as your body’s way of signaling the need for nutrition to maintain healthy periods.

Conclusion

Understanding your menstrual cycle and the role of nutrition in maintaining a healthy menstrual cycle is empowering. By syncing your diet and lifestyle with your menstrual cycle, you can improve your overall health and well-being. Embrace your body’s natural rhythms and nourish yourself with the right nutrients to support your hormonal health.

For more insights and detailed health guides, visit Nourish Fit.

References

7 Incredible Benefits of Resistance Training for Your Fitness Journey

Geetanjali Chinappa — Wed, 26 Jun 2024 19:58:32 +0000

7 Incredible Benefits of Resistance Training for Your Fitness Journey

The Benefits of Resistance Training

Introduction

When it comes to achieving a well-rounded and healthy lifestyle, exercise is key. While many people focus on cardiovascular activities like running or cycling, it’s crucial not to overlook the importance of resistance training. Resistance training, also known as strength training or weightlifting, involves using external resistance to build strength, increase muscle mass, and improve overall fitness. In this blog post, we will delve into the numerous benefits of resistance training and highlight why it should be an integral part of your fitness routine.

1. Increased Muscle Strength and Mass

One of the primary benefits of resistance training is its ability to enhance muscle strength and mass. By challenging your muscles with progressively heavier weights or resistance bands, you stimulate muscle fibers, leading to their growth and increased strength. As a result, everyday tasks become easier to perform, and you’ll experience improved athletic performance in various activities.

2. Burns Calories Effectively

Strength training helps to boost your metabolism. Building muscle increases your metabolic rate, as muscle is more metabolically active, allowing you to burn more calories at rest. Additionally, research shows that your metabolic rate is increased for up to 72 hours after a strength training exercise, meaning you are still burning additional calories even at rest.

3. Helps to Manage Blood Sugar Levels

Strength training can help manage diabetes and lower your risk of developing the disease. Skeletal muscle mass increases insulin sensitivity and reduces blood sugar levels by transporting glucose into the cells of our body. As a result, greater muscle mass can help improve blood sugar levels.

4. Improved Bone Health

Resistance training is crucial for maintaining and improving bone health, particularly as we age. Weight-bearing exercises like squats, deadlifts, and lunges help stimulate bone growth and increase bone density, which can help prevent osteoporosis and reduce the risk of fractures. Resistance training is especially beneficial for women, as they are more prone to developing osteoporosis later in life.

5. Enhanced Joint Stability and Injury Prevention

By strengthening the muscles around your joints, resistance training improves joint stability and reduces the risk of injuries. Stronger muscles provide better support to your joints, reducing the strain on ligaments and tendons. It is important to note that proper form and technique are essential during resistance training to minimize the risk of injury. Seek guidance from a qualified trainer or fitness professional to ensure you perform exercises correctly.

6. Increased Functional Strength

Resistance training not only improves muscle strength but also enhances functional strength. Functional strength refers to the ability to perform everyday tasks with ease and efficiency. Whether it’s lifting heavy grocery bags, moving furniture, or playing with your children or grandchildren, having a strong and functional body makes these activities more manageable and reduces the risk of strain or injury.

7. Enhanced Mental Health

Physical exercise, including resistance training, has been linked to improved mental health and well-being. Engaging in regular strength training releases endorphins, commonly known as “feel-good” hormones, which can help alleviate stress, anxiety, and depression. Moreover, achieving personal fitness goals and witnessing physical progress can boost self-confidence and improve body image, leading to a positive impact on mental health.

The Bottom Line

If you haven’t tried resistance training, now is the time to start! Incorporating resistance training into your fitness routine offers numerous health benefits that go beyond just building muscle. From increased strength and bone density to improved metabolism and mental well-being, the advantages of strength training are undeniable.

Whether you’re a seasoned athlete or new to exercise, resistance training can be adapted to suit your fitness level and goals. Fortunately, strength training isn’t just lifting weights at the gym. You can get strength-training workouts using your body weight, resistance bands, free weights, or even items around your house. However, it is important to perform exercises with proper form and technique to avoid injury. So, make sure to include regular strength training sessions in your workout regimen and enjoy the transformative effects it can have on your overall fitness and quality of life.

For more insights and detailed fitness guides, visit Nourish Fit.

7 Remarkable Benefits of Aerobic Activity for Cardiovascular and Overall Health

Geetanjali Chinappa — Wed, 08 May 2024 20:23:00 +0000

7 Remarkable Benefits of Aerobic Activity for Cardiovascular and Overall Health

Introduction

When it comes to maintaining a healthy lifestyle, aerobic activity, also known as cardio exercise, is a crucial component. Engaging in regular aerobic exercises not only benefits your cardiovascular system but also has a positive impact on your overall health. In this blog post, we will explore the remarkable benefits of aerobic activity and shed light on why it should be an integral part of your fitness routine.

Improved Cardiovascular Health

Aerobic activity is renowned for its positive effects on the cardiovascular system. By engaging in activities like brisk walking, running, swimming, or cycling, you increase your heart rate, which strengthens the heart muscle over time. This leads to improved blood circulation, enhanced oxygen delivery to tissues, and a reduced risk of cardiovascular diseases such as heart attacks, strokes, and high blood pressure.

Increased Lung Capacity and Efficiency

Regular aerobic exercise improves lung capacity by making your lungs work harder and more efficiently. As you engage in activities that raise your heart rate and make you breathe deeper, your lungs become more capable of taking in oxygen and expelling carbon dioxide. This increased lung capacity allows your body to better utilize oxygen during physical activities, leading to improved endurance and reduced feelings of breathlessness during daily tasks.

Increased Lung Capacity and Efficiency

Weight Management and Fat Loss

Aerobic activity is highly effective in supporting weight management and fat loss goals. Engaging in cardio exercises helps burn calories and increases the rate of metabolism, both during and after the workout. By incorporating regular aerobic exercises into your routine, you can create a calorie deficit, leading to weight loss over time. Additionally, aerobic activity helps reduce visceral fat, the harmful fat that surrounds vital organs and is associated with an increased risk of various health conditions.

Increased Energy Levels

Participating in regular aerobic exercises can significantly boost your energy levels. By engaging in activities that raise your heart rate and improve oxygen flow throughout the body, you stimulate the release of endorphins, known as “feel-good” hormones. These endorphins help reduce fatigue and enhance your overall sense of well-being, leaving you feeling more energized and revitalized throughout the day.

Improved Mental Health

Aerobic activity has been proven to have a positive impact on mental health and overall well-being. Engaging in cardio exercises triggers the release of endorphins, which not only improve mood but also reduce stress, anxiety, and symptoms of depression. Regular aerobic exercise can serve as an effective tool in managing and preventing mental health conditions while promoting better cognitive function and overall mental clarity.

Reduced Risk of Chronic Diseases

Engaging in regular aerobic activity plays a crucial role in reducing the risk of chronic diseases. Research has shown that cardio exercises can help prevent conditions such as type 2 diabetes, certain types of cancer, metabolic syndrome, and osteoporosis. Regular aerobic activity improves insulin sensitivity, lowers blood pressure, regulates cholesterol levels, and strengthens bones, all of which contribute to a decreased risk of developing these diseases.

How to Incorporate Aerobic Activity into Your Routine

Find an Activity You Enjoy

Whether it’s brisk walking, jogging, cycling, dancing, or swimming, finding an aerobic activity that you enjoy will make it easier to stick to your fitness routine. The more you enjoy the activity, the more likely you are to make it a regular part of your lifestyle.

Start Slow and Build Up

If you are new to aerobic activity, start slow and gradually increase the intensity and duration of your workouts. This approach will help you build endurance and reduce the risk of injury. Begin with 10-15 minutes of light aerobic exercise and slowly work your way up to at least 30 minutes of moderate-intensity exercise most days of the week.

Set Realistic Goals

Setting realistic goals can help you stay motivated and track your progress. Whether it’s aiming to walk a certain number of steps per day or running a 5K, having clear and achievable goals can keep you focused and committed to your aerobic activity routine.

Mix It Up

Incorporate a variety of aerobic activities into your routine to prevent boredom and work different muscle groups. Mixing up your exercises can also help you avoid overuse injuries and keep your workouts enjoyable.

Conclusion

Incorporating regular aerobic activity into your lifestyle offers a multitude of benefits for both cardiovascular health and overall well-being. By engaging in activities that elevate your heart rate and increase oxygen consumption, you improve the efficiency of your heart and lungs, manage your weight, boost energy levels, enhance mental health, and reduce the risk of chronic diseases.

For more insights and detailed fitness guides, visit Nourish Fit.

5 Powerful Reasons to Choose Mindfulness Over Calorie Counting

Geetanjali Chinappa — Thu, 18 Apr 2024 20:44:57 +0000

5 Powerful Reasons to Choose Mindfulness Over Calorie Counting

Introduction

Calorie counting is one of the most confusing concepts when it comes to nutrition, health, and fitness – it’s the number one topic I am questioned about! On one hand, it’s important to have some knowledge about the caloric and nutritional content of the foods we eat, so we can make healthy choices and ensure we are meeting our body’s nutritional needs. When it comes to weight, the truth is that we can lose weight if we’re burning more calories than we consume (aka being in a ‘caloric deficit’), and we can gain weight by consistently eating more calories than we burn (aka being in a ‘caloric surplus’).

Understanding Health Beyond Calories

However, the most important thing to know about health is that our weight does not determine our health. Weight loss is not always an indication of good health. A person in a thin body can have poor health, while a person in a larger body can have a higher weight yet they may also have a healthy amount of body fat.

One determinant of health is body composition. Having lean muscle mass has been linked to health and longevity, as it reduces the risk of injury to ligaments and tendons, and protects your bones from becoming weaker later in life. But, we can’t build lean muscle if we’re constantly in a caloric deficit – in fact, we should be engaging in regular strength training and eating in a caloric surplus to increase muscle mass.

As a result, many people resort to counting calories and macronutrients for the purposes of gaining weight and losing weight. But calorie counting can feel overwhelming and stressful, especially if it becomes the only part about food and nutrition that we focus on.

The Case Against Calorie Counting

What I would like to convey here about calorie counting is… We do not need to count calories to maintain a healthy weight, to feel good about our body, or to be “healthy.”

I’ll repeat that. We do not need to count calories.

Research has shown that healthy weight management is facilitated by a nutritionally balanced diet paired with regular strength training exercise, while staying mindful of the caloric content and macronutrients we consume to ensure we are meeting our own individual nutritional needs. Calorie counting is a choice we can make based on whether counting calories helps us or not.

When Is Calorie Counting Harmful?

Tracking meals can become harmful when a person is solely counting calories and aiming to consume the least amount of calories possible, in order to lose weight or maintain a low weight. This can become unhealthy when we focus only on the calories and not the quality of the foods and ingredients we are ingesting.

Furthermore, calorie counting can become excessive and obsessive. Excessive calorie counting, food weighing, and/or exercising are strategies for control — when we put too much effort into these behaviors, it can be an indication that we’re lacking control in some other area of our life and channeling our need for control into food and our weight. Efforts to control our food intake and body weight can provide us with a false sense of control and temporary relief from whatever is causing the distress. These behaviors are huge warning signs for disordered eating or the development of an eating disorder.

When Is Calorie Counting Helpful?

Some people track their meals (i.e., entering foods and portion sizes into a meal tracking app) to view the macronutrients (i.e., protein, fats, and carbohydrates) they’re consuming, to ensure they are meeting their nutritional needs and/or specific goals related to health and fitness. This can be a way of learning about nutrition and portion sizes, which can be helpful for some.

The Unsustainable Nature of Calorie Counting

Unfortunately, meeting a strict calorie goal and maintaining a consistent weight is unsustainable and unrealistic because our bodies and our appetites are forever changing! By setting strict rules and expectations, we are unknowingly setting ourselves up for failure, as the guilt and shame that ensue after breaking unrealistic “rules” only amplify the underlying stress that remains unresolved.

Calorie counting can be stressful and time-consuming, and the stress alone takes a toll on our emotional and physical health. Intermittent bursts of stress can be good for our body (such as when exercising) – but chronic stress, like the kind we experience when we’re constantly counting calories or worrying about our weight, causes an imbalance of hormones, which can lead to increases in blood sugar, weight gain, changes in metabolism, and changes in the way our body stores fat.

Self-Reflection: Is Calorie Counting Helping or Harming You?

If you’re confused about whether or not calorie counting is helpful or harmful for you, you’ll want to first ask yourself why are you counting calories? Are you aiming to be in a caloric deficit to lose weight, or is your goal to gain lean muscle mass that will ultimately help to improve your metabolism and promote optimal health?

Then, ask yourself these questions:

Do most of your thoughts center around food and calorie counting?
Does calorie counting take up too much of your time?
Does calorie counting prevent you from other things that are important to you?
Is calorie counting making you feel anxious or stressed?

If you’ve answered yes to any of the questions above, you may want to consider that calorie counting is more harmful than helpful at this point. But only you can know this.

Transitioning Away from Calorie Counting

If you’ve decided you want to stop calorie counting, consider getting rid of calorie counting or meal tracking apps. You may want to take it slowly and start by not tracking one meal at a time until you gradually work your way up to tracking zero meals or snacks.

Remember to eat slowly and mindfully. Listen to your body instead of just the calorie count. Eat when you’re hungry, stop when you’re full. Pay attention to how the foods you’re eating make you feel. Savor the textures, flavors, and scents of the food. Eat what you enjoy.

Seeking Professional Help

If you’re finding it challenging to stop calorie counting, I encourage you to seek the assistance of a non-diet nutritionist, psychotherapist, or coach. It can be anxiety-provoking to suddenly stop calorie counting, especially after experiencing disordered eating which often leaves people feeling fearful of food and lacking trust with their bodies. There’s absolutely no shame in asking for a little help – don’t forget that you’re worth it!

Conclusion

We do not need to count calories to maintain a healthy weight, feel good about our body, or be “healthy.” By embracing mindful eating and focusing on the quality of the foods we consume, we can achieve better health outcomes without the stress and potential harm of calorie counting. Listen to your body, enjoy your food, and seek help if needed. Your journey to health and well-being is unique, and you deserve to feel good along the way.

For more insights and support on your nutrition journey, visit Nourish Fit.

7 Ultimate Summer Foods to Energize Your Indian Kitchen

Geetanjali Chinappa — Fri, 29 Mar 2024 05:12:00 +0000

Ultimate Summer Foods to Energize Your Indian Kitchen

Sunshine on a Plate: Spring to Summer in the Indian Kitchen

As the days grow longer and the sun kisses our skin with more warmth, there’s an undeniable shift in the air. We bid adieu to the crispness of spring and brace ourselves for the heat of the Indian summer. During this transition, not only do our daily essentials change, but our culinary experiences also evolve. Just as we want to feel light and breezy in soft cotton clothes and open our windows to fresh air, our cooking also transitions to lighter, fresher, and more hydrating recipes suitable for hotter climates.

The cultural significance of food in Indian cuisine is evident in the transitional dishes and culinary practices. Food in India is deeply rooted in tradition, rituals, and community gatherings. The transition into the summer season brings in new ingredients, cooking methods, and dietary preferences.

Ingredients

This transition from spring to summer may not always involve massive changes in ingredients, but rather a subtle shift towards incorporating locally available foods and utilizing familiar ingredients in a different way. As we experience hot summers, it is best to avoid lots of hot and spicy foods and instead rely on ingredients and lighter meals to keep our body cool and ease digestion.

Ideal Choices of Vegetables

Some ideal choices of vegetables to include in summer are the gourd varieties like bottle gourd, snake gourd, parval, ridge gourd, ivy gourd, ash gourd, and cucumbers. These vegetables are hydrating and have a natural cooling effect. They are rich in potassium, low in calories, and have moderate fiber content, which may help in regulating blood sugar levels, reducing hypertension, and aiding digestion-related issues. Additionally, being low in FODMAPs, they are suitable for individuals with IBS (Irritable Bowel Syndrome) and SIBO (Small Intestinal Bacterial Overgrowth). Enjoy them in various culinary creations to beat the summer heat.

Refreshing Fruits

Summer also brings a variety of refreshing fruits to enjoy, such as muskmelon, juicy watermelon, tangy mangoes, lychee, and jackfruit.

Herbs

Include refreshing herbs like mint, coriander, cumin, fennel, curry leaves, and Tulsi (holy basil) in your summer dishes for added flavor and cooling effect.

Healthy Shots

Try healthy shots such as amla (Indian gooseberry), wheatgrass, and aloe vera for a nutritious boost and to keep cool during the summer.

Refreshments

Quench your thirst with refreshing drinks like Aam Panna (raw mango drink), homemade lemonade, jaljeera (cumin-spiced water), hibiscus iced teas, sabja (basil seed) infused water, and coconut water.

Sweet Dishes

Indulge in moderation with sweet treats like Aamras (mango pulp), mango kulfi, fruity iced popsicles, jelly custard, shrikhand, falooda, and coconut ladoo which will satisfy your sweet cravings while staying hydrated.

Other Coolants

Include cooling beverages like lassi, yogurt, buttermilk, curd raita with various ingredients, solkadi (kokum and buttermilk), and green chutneys to refresh yourself throughout the summer.

Cooking Techniques

As we dive into the sunny season, changing our cooking techniques becomes essential. Spending hours in a hot kitchen is not appealing to anyone, but it’s also an opportunity for bonding and lending a hand in the kitchen.

Quick stir-frying or sautéing is preferred to minimize cooking time and retain the freshness of ingredients. Techniques such as barbecuing, sautéing, steaming, and stir-frying are much easier than deep-frying or slow-cooking in the summer. Forget about heavy cooking methods!

Why not take the party outdoors? Grilling or barbecuing outdoors not only adds smoky flavors to dishes but also allows us to enjoy the outdoors while cooking, keeping the kitchen cool and comfortable.

Summer Pickling Tradition

Let’s cherish the traditional art of summer pickling, especially the cherished recipes passed down through generations from grandmothers. Pickles made from seasonal delights like mangoes, zesty lemons, fiery chilies, and garlic, infused with a blend of spices such as fennel, cumin, fenugreek seeds, mustard seeds, and chili powder. The food items are preserved using salt, sugar, oil, and vinegar. The sun-drying method not only adds flavor but also increases their shelf life, allowing us to enjoy them year-round as a side dish. Additionally, they provide a natural source of prebiotics, promoting gut health.

Conclusion

The culinary traditions and the diversity of Indian cuisine are truly remarkable, with every dish telling a story of tradition, flavor, and nourishment. Embrace the summer with light, fresh, and hydrating delights that nourish the body and soul. Cheers to a summer filled with flavorful memories and delicious experiences!

For more insights and detailed recipes, visit Nourish Fit.

6 Powerful Road Trip Food Ideas to Fuel Your Adventures

Geetanjali Chinappa — Thu, 29 Feb 2024 04:55:00 +0000

Road Trip Foods – Fuelling Your Adventures

A road trip is a unique travel experience. The thought of dropping everything, hopping into a car, and setting off on a new adventure is an astounding idea for the ultimate vacation. A road trip presents opportunities to discover places you never knew existed. “It’s not about the destination but the journey” is rightly said!

Road trip adventures make you live in the moment, enjoying the scenery immediately around you without thinking about the past or the future because you might never see this scenery again. They help you to connect without any expectations, just being open to a moment of shared connection, without any fear of being let down or any underlying needs. It’s all about offering oneself openly and genuinely.

Situations like traffic jams, closed roads, a car breakdown, or flat tires are all part of the unexpected challenge package that a road trip offers. Such situations can be frustrating, but they teach you how to deal with unexpected situations, think positively with a solution-oriented mindset, become calmer, solve problems, and efficiently manage stressors.

Nevertheless, you make memories for life. When you embark on a road trip, you can visit beautiful places and gain tons of experiences, which turn out to be the best memories of your life. A road trip with friends and family can also help develop an everlasting bond, creating something to talk about, cherish, and remember for life!

Fuel Your Unique Road Trip with Healthy Road Trip Food Options

When planning a journey, it’s important to consider snacking options, which are essential to pack along. While exploring the local cuisine of the places you visit is enjoyable, it can be challenging to find healthy snacks in gas stations, convenience stores, and restaurants along your route. People with gut issues may experience flare-ups when eating unfamiliar foods, which can ruin their trip.

Here are some nutritious and delicious snacks and meals to keep you energized and satisfied on the road. These options will keep you satiated, stabilize your blood sugar levels, and help avoid energy crashes.

1. Whole Grain Wraps

Wraps made using whole grain cereals or tortillas are an ideal and nutritious option for your road trip. Don’t forget to add lean proteins such as paneer, tempeh, or chicken along with vegetables like lettuce, tomatoes, cucumbers, and olives. You can enhance the taste of the wraps by using spreads like hummus, avocado, or mustard. Prepare them ahead of time and pack them in cling wrap so they can be enjoyed cold as well.

TIP: Adding pickled vegetables like cucumber, carrots, and beets to your wrap is an excellent way to boost your gut health and digestion while traveling due to their probiotic content.

2. Nuts and Seed Trail Mix

Trail mix is a convenient snack for road trips, and for good reason. It doesn’t require refrigeration, is easy to eat, and provides ample healthy fats and fiber to keep you fueled during extra-long journeys. Take nuts of your choice and raw seeds like pumpkin, sunflower, and flax, roast them at home, add some cranberries, season them with rock salt, and store them in an airtight jar. This way, you’ll always have a healthy snack ready to go!

3. Roasted Chickpeas

One of the best and highly nutritious options for road snacking. Chickpeas provide protein, fiber, magnesium, folate, and zinc. They are easy to make, and there are plenty of simple recipes available online.

4. Homemade Energy Bars or Energy Balls

Making energy bars doesn’t have to be complicated. With just a few simple ingredients, you can create delicious no-bake options. For example, you can use minimal ingredients like roasted and ground oats, unsweetened almond butter, chia or flax seeds, date paste, and coconut oil to bind everything together. Shape them into bars or round balls, and voila – you’ve got yourself a tasty snack!

5. Rice Cakes with Almond Butter

Rice cakes are a good mini-snack to hold you over between meals. They are light and avoid hunger pangs. A variety of rice cakes are available for purchase. Try pairing them with protein and healthy fat to minimize their impact on your blood sugar levels and build a more satisfying snack.

6. Hydration

Hydration is specifically important for travel for many reasons: digestion, immunity, recovery, and sleep. The simplest way to keep yourself hydrated is to drink enough water while you are traveling. Make sure to carry a reusable bottle and refill it from time to time. Ensure the water you are filling up on is safe to drink! A few other options apart from water are buttermilk, coconut water, infused water, and adding electrolytes to your water. Avoid too much alcohol, sugary beverages, and colas as they will dehydrate you.

TIP: “You can also eat your water.” Yes, it’s true! Fruits and veggies are great sources of fiber, vitamins, and minerals, but they also supply you with water. Cucumbers, watermelon, oranges, and celery are just a few snacking options to help keep you hydrated. Water mixed with chia seeds can help you feel hydrated for longer stretches of time as these seeds absorb up to 12 times their weight in water. Chia seeds are also rich in antioxidants, making them a great addition to your diet on your trip.

Conclusion

Taking care of your body on a road trip is crucial for a safe and enjoyable journey. Choose healthy snacks and stay hydrated to maintain energy levels, improve mood, and feel refreshed and rejuvenated. Remember to take regular breaks for light mobility and stretching to prevent stiffness and soreness during long periods of sitting.

For more insights and detailed health guides, visit Nourish Fit.

“Adios Amigos”

10 Powerful Exercise Tips for Beginners: Staying Motivated on Your Fitness Journey

Geetanjali Chinappa — Mon, 29 Jan 2024 04:36:00 +0000

10 Powerful Exercise Tips for Beginners: Staying Motivated on Your Fitness Journey

Exercise Tips for Beginners: Staying Motivated on Your Fitness Journey

Introduction

Embarking on a fitness journey as a beginner can be both exciting and challenging. The key to long-term success lies in staying motivated and maintaining consistency. In this blog post, we will share some valuable exercise tips to help beginners stay motivated and committed to their fitness goals. By incorporating these strategies into your routine, you’ll be better equipped to overcome obstacles, enjoy the process, and achieve your desired results.

1. Set Realistic and Specific Goals

Start your fitness journey by setting realistic and specific goals. Instead of aiming to “get fit” or “lose weight,” define clear objectives such as running a 5K race or being able to perform a certain number of push-ups. Setting tangible goals gives you something concrete to work towards and helps you measure your progress. Break down larger goals into smaller milestones, celebrating each achievement along the way.

2. Find Activities You Enjoy

Discovering activities you genuinely enjoy is crucial to staying motivated. Experiment with different exercises such as dancing, cycling, swimming, or group fitness classes until you find something that sparks joy and keeps you engaged. When you enjoy what you’re doing, it doesn’t feel like a chore, making it easier to stay motivated and consistent in your workouts.

3. Create a Schedule and Stick to It

Consistency is key when it comes to exercise. Set aside dedicated time for your workouts and treat them as non-negotiable appointments with yourself. Whether you prefer morning, lunchtime, or evening workouts, find a time slot that works best for you and commit to it. Creating a schedule helps establish a routine and eliminates decision fatigue, making it easier to stay motivated in the long run.

4. Mix Up Your Routine

Variety is essential to prevent boredom and maintain motivation. Incorporate a mix of different exercises into your routine, including cardio, strength training, flexibility, and balance exercises. Trying new activities or switching up your workout environment can help keep things fresh and exciting. Consider joining a fitness class, exploring outdoor workouts, or utilizing online workout resources for added variety.

5. Find an Accountability Partner

Having an accountability partner can significantly increase motivation and adherence to your fitness routine. Find a friend, family member, or colleague who shares similar fitness goals and make a commitment to support each other. You can exercise together, share progress updates, and provide encouragement during challenging times. An accountability partner not only holds you accountable but also adds an element of fun and social connection to your workouts.

6. Track Your Progress

Tracking your progress allows you to visually see how far you’ve come, which can be a powerful motivator. Keep a record of your workouts, noting the exercises, duration, and intensity. Use a fitness app or journal to track your measurements, weight, or body composition changes. Celebrate milestones and use your progress as a reminder of your capabilities and the progress you’ve made.

7. Reward Yourself

Rewarding yourself for achieving milestones or sticking to your exercise routine can boost motivation. Set up small rewards for yourself, such as treating yourself to a massage, buying new workout clothes, or indulging in a guilt-free rest day. Recognize and celebrate your achievements, no matter how small, to stay motivated and build positive associations with your fitness journey.

8. Stay Positive and Patient

Staying positive and patient with yourself is crucial. Understand that progress may be slow at times, and setbacks are a natural part of any fitness journey. Maintain a positive mindset and remind yourself that every step forward, no matter how small, is progress. Being patient with yourself will help you stay motivated even during challenging times.

9. Educate Yourself

Educate yourself about different exercises, proper techniques, and the benefits of each workout. Knowledge is empowering and can keep you motivated by helping you understand the positive impacts of your efforts. Use reliable online resources like Nourish Fit to stay informed and inspired.

10. Join a Fitness Community

Joining a fitness community can provide additional motivation and support. Whether it’s a local gym, an online fitness forum, or a social media group, being part of a community of like-minded individuals can inspire and encourage you. Sharing your journey with others and learning from their experiences can be incredibly motivating.

Conclusion

Starting a fitness journey as a beginner can be challenging, but by implementing these exercise tips, you can stay motivated and enjoy the process. Set realistic goals, engage in activities you enjoy, create a schedule, mix up your routine, find an accountability partner, track your progress, reward yourself, stay positive, educate yourself, and join a fitness community. Remember, motivation may fluctuate at times, but with determination and consistency, you can overcome obstacles and achieve long-lasting fitness success. Stay committed and be kind to yourself!

For more insights and detailed fitness guides, visit Nourish Fit.

6 Powerful Benefits of Fiber Foods: Essential Tips for a Healthier Diet

Geetanjali Chinappa — Fri, 29 Dec 2023 04:09:00 +0000

6 Powerful Benefits of Fiber Foods: Essential Tips for a Healthier Diet

Fiber Fueled

We all remember our mom constantly telling us to eat fruits and especially vegetables. Well, I certainly remember not following any of that advice. As we get older, we understand the importance of these wise words and finally realize – My Mom was right about everything!

Did You Know?

Nature has intended us to consume glucose in a specific way, in plant foods. Starch and sugar along with fiber because fiber helps slow down the absorption of glucose. However, fiber is removed during the production of packaged processed foods stored on supermarket shelves because the presence of fiber is problematic for long-term storage!

This brings me to my topic today: Dietary Fiber.

Understanding Dietary Fiber Food

Dietary fiber is a non-digestible carbohydrate found in plants. It is the part of the plant that resists digestion in the small intestines but undergoes complete or partial fermentation by gut microbiota in the large intestines.

Types of Dietary Fiber

Complex Carbohydrates “Good Carbs”: These are high in fiber and include fruits, vegetables, whole grains, millets, legumes, pulses, beans, nuts, and seeds. A good portion of fiber is found in the cell walls of the plant, so it is recommended to eat the leaves, skin, vegetables, and fruits whenever possible.

Soluble Fiber: This type of fiber is viscous (can gel with water) and is present in oats, papaya, stewed apple, guava, flax seed, beans, peas, and berries. It forms a gel and absorbs water, which may help to lessen diarrhea. Soluble fiber is highly fermentable, thus good for gut health.

Insoluble Fiber: Found in whole grains, leafy vegetables, skin, and seeds of fruits and vegetables. They increase the ‘speed of transit’ through our digestive system and regularize bowel movements, helping to reduce constipation.

Resistant Starch: This is not digested in our small intestines. In the colon, it is fermented by gut bacteria and becomes food for the gut microbiome, which in turn breaks down the resistant starch and draws nutrients from it. Examples include soaked oats, overnight refrigerated cooked and cooled rice and potatoes, raw banana, legumes, and beans.

Why Eat More Fiber Foods?

Improve the Diversity of Your Microbiota: A diverse gut microbiome is essential for good health.

Normalizes Bowel Movement and Reduces Constipation: Fiber helps regulate your digestive system.

Manages Diabetes Mellitus: Fiber slows down the rate at which our body converts the glucose in food into blood sugar.

Reduces Risk of Cardiovascular Disease: Fiber binds to cholesterol in the blood and removes it from the body.

Increases Satiety Levels: Helps with weight loss by making you feel fuller for longer.

Strengthens Immunity: Provides food for the “good” gut bacteria as prebiotics.

How Much Fiber foods Should I Have?

Adults: 35-40 grams fiber/2000 kcal
Children age 2 years: 15 grams per day
Primary school children: 20 grams per day
Secondary school children: 25 grams per day

This advice should be adapted according to your medical history and tolerance level. Note: Individuals with conditions like IBS may find fermentable fiber causes bloating, gas, and diarrhea, so you need to identify the appropriate dosage that works for you.

Ways to Increase Fiber food Intake

Add Fruit, Nuts, and Seeds to Breakfast Cereal
Incorporate Ground Flaxseed into Curd
Include New Vegetables and Greens in Your Main Dish
Add a Variety of Beans, Pulses, and Legumes
Leave the Skin on Vegetables and Fruits
Add Green Leafy Vegetables to Your Flour Dough
Use Green Chutney Instead of Readymade Sauces

Takeaway

Dietary fiber food provides many health benefits for people of all ages. If you suffer from constipation, improving your fiber food intake can help. Increase your fiber intake gradually to avoid gastrointestinal symptoms like bloating and gas, and allow your gut to adjust to the higher intake. Consult a nutritionist if you have concerns about increasing your fiber intake.

At your next meal time, try to incorporate some new vegetables and greens into your dish. Swap staple items like bread, pasta, and flour from white to wholegrain cereals and millet. Replace crackers with carrot or celery sticks to have with hummus or homemade garlic curd dip. Remember to drink plenty of fluids to allow the fiber to do its job properly. Fiber food draws water into the bowel, so you may become dehydrated if you do not drink enough.

Adding these fiber-rich foods into your diet will not only help you gain the benefits of eating fiber, but you’ll also end up consuming a diet rich in the many vitamins and minerals that your body needs to thrive.

For more insights and detailed health guides, visit Nourish Fit.