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Monsoon Diet Tips: 7 Low-Cal Fruits And Vegetables For Monsoon Diet (Recipes Inside)

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Monsoon Diet: A diet high in fruits and vegetables is always recommended for good health and fitness. Eating fresh seasonal produce available in the markets has innumerable health benefits. Monsoon brings with it several seasonal problems such as the viral flu and common cold. It is important to build immunity to withstand these diseases. Vegetables such as spinach (palak), carrots (gajar), okra (bhindi) are rich in vitamins that strengthen the immune system. Along with fruits like apples, lychee, and cherries, which are rich in antioxidants and fiber. All of these fruits and vegetables are fresh and healthy monsoon products.

In addition to their high nutritional content, these fruits and vegetables are low in calories. A low-calorie diet is perfect for those who are on a diet to reduce their weight. You can take advantage of the myriad health benefits of seasonal produce and stick to your low-calorie diet without compromising on either.

Also read: Monsoon Diet Tips: Feeling Tired? Try these 7 iron-rich foods to boost energy

Seasonal fruits and vegetables are rich in nutrients that will aid your battle against seasonal diseases

So that you can spice up these vegetables and fruits deliciously, we have a recipe list for you to cook at home:

7 monsoon special recipes for you:

1) Southern Okra

Okra, also known as bhindi, contains only 33 calories per 100 grams, is high in fiber and aids digestion. This easy-to-cook recipe is made with ingredients like mustard and methi seeds. Check the recipe here.

2) Low calorie oat idli

Enjoy this delicious breakfast of grated carrots and oats. Carrots are a rich source of vitamin A. Oats increase the health score of this dish as it is a rich source of protein. Try it now.

3) Baingan Ka Bharta

Brinjal or Baingan is available in the monsoon season from June to July. The vegetable contains 25 calories per 100 grams and is a rich source of vitamin K. Here is the recipe.

4) Spinach Sprouts Pulao. Mix

Spinach or Palak grows well in the monsoon season and contains only 23 calories per 100 grams. The leafy vegetables are rich in antioxidants. This recipe gives Pulao a nutritious twist with a mix of healthy sprouts and earthy spinach. Look here.

5) apple tea

Apple is a good source of vitamin C and the fruit contains 52 calories per 100 grams, which is ideal for weight loss. A perfect sweet monsoon indulgence. You can see the benefits here.

6) Lychee Dill Juice

Lychee contains 66 calories per 100 grams and is made from freshly mixed lychee with a little dill. Top up with lemon juice. Do you want to try?

7) Jamun Mint Popsicle

Jamun is a tart fruit that helps you lose weight. One cup of jamun contains 75 calories. This recipe uses pitted jamun. The jamun is mixed together with lemon juice and refreshing mint leaves. Freeze until solid and enjoy. Recipe is here.

Let us know which of these healthy, low-calorie fruit and vegetable recipes you liked

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Healthy Eating

Limit These 5 Unhealthy Breakfasts for Longevity, Aging Experts Say

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Granola can make you feel like you’ve barely had anything to eat – although it can be full of fat and calories.

Credit: Betsie Van der Meer / DigitalVision / GettyImages

What you eat for breakfast forms the basis for the rest of the day – and your diet forms the basis for the rest of your life. This is why choosing the right breakfast foods (and avoiding those that could shorten your life in the long run) is so important.

“Your food is a big part of what becomes your brain, bones, and muscles,” says Danine Fruge, MD, medical director of the Pritikin Longevity Center. “If you don’t eat right, you’re trying to refuel a racing car with junk and you can’t expect it to perform well.”

Poor diet is responsible for more deaths worldwide than any other health risk, including tobacco use, according to an April 2019 study in The Lancet in Fruits, Low in Nuts and Seeds, Low in Vegetables, and Low in Omega-3 Fats.

As you can see, there is a lot you should add to your meals in order to have a longer life. (In fact, here’s the only breakfast longevity experts want you to eat more often.) But ruling out a few major culprits can also help.

Here are the breakfasts longevity experts recommend for living longer.

Yogurt usually has a healthy halo as a breakfast food, but it can contain high levels of added sugar – also known as sugar that is added during food processing, foods packaged as sweeteners like table sugar, sugar made from syrup and honey, or sugar made from concentrated juices. per USDA. It does not contain any naturally occurring sugar found in milk, fruits, or vegetables.

Over time, manufacturers have developed more dessert-inspired yogurt flavors that can contain more than 40 grams of sugar per serving, according to a February 2014 report in Nutrition Issues in Gastroenterology.

This can be bad news for your life: over the course of 15 years, participants who ate 17 to 21 percent or more of their daily calories from sugar had a 38 percent chance of developing heart disease than those who did less than 10 percent their daily caloric intake had calories from added sugar, according to an April 2014 study in JAMA Internal Medicine.

Try to consume less than 10 percent of your daily calories according to the American dietary guidelines. A great way to incorporate healthy yogurt into your breakfast is to opt for unsweetened Greek yogurt.

“Only 3/4 cup of plain Greek yogurt has 18 grams of protein and is low in sugar,” says Carin Kreutzer, RDN, adjunct clinical professor and coordinated program director at the USC Leonard Davis School of Gerontology and the USC Keck School of Medicine. “You can add nuts and seeds to contribute protein and fiber.”

Much like yogurt, granola may seem like a healthy choice at first – but it can be filled with sneaky ingredients that act as flavor enhancers.

“A lot of cereal may not only contain a lot of sugar, but also a lot of salt and fat,” says Dr. Fruge.

Consuming too much sodium is linked to a higher risk of high blood pressure, which is a leading cause of stroke and heart disease, according to the USDA. In addition, consuming too much fat can lead to a variety of problems that affect your lifespan, including heart disease, type 2 diabetes, gastrointestinal problems, and more.

What you pour into your granola or muesli also makes a difference. “If you only have oat milk, you will be hungry later,” says Dr. Kreutzer. Milk or soy milk provides more protein to keep you full all morning (and to keep you from overeating, which can lead to weight gain and the associated health risks).

3. Ultra-processed frozen meals

The grocery store’s frozen food section has many quick and easy items like breakfast burritos, vegan egg sandwiches, and more. But remember that even if something is a “substitute” for unhealthy foods (think: plant-based frozen bacon), it is not always a guarantee that it will be healthy.

“We know that in the long run you want to avoid everything that is actually processed because it doesn’t contain the nutrients we need to thrive,” says Dr. Fruge. “Things that are high in sugar, high in salt and high in fat – regardless of whether it is a breakfast meal or not – are not good for longevity.”

Additionally, processed foods make a significant contribution to sodium in the diet, as salt is widely used to preserve foods and extend shelf life, according to the Academy of Nutrition and Dietetics.

“The calories in a food may seem okay, but when the salt content is high it can lead to spikes in blood pressure and other problems that can affect longevity,” says Dr. Fruge.

Breakfast bars can be a quick and easy option to take on the go, but they won’t do you any good for the rest of the day (or necessarily the rest of your life). One main reason: while breakfast bars can be high in calories, they cannot be very filling, which can lead to bad eating habits.

“Some of the bars out there can be high in fat,” says Dr. Fruge. “Psychologically it looks like you haven’t eaten that much when in reality you are eating too much.”

Eventually, overeating later in the day can lead to weight gain that affects your longevity.

“We know that anything that causes weight gain and fat gain, especially in the middle, causes metabolic syndrome that is related to blood pressure, cholesterol, diabetes, heart disease, dementia, and more,” says Dr. Fruge.

Delicious baked staples like pancakes, waffles, and donuts are often the worst choices for your longevity.

“Not only may these contain a lot of processed ingredients – which can make your blood sugar and insulin rise – but they can also make you tired later in the day and make you crave food that is not good for you,” says Dr. Fruge.

Of course, there are healthier ways you can make your own versions of these foods.

“Usually these types of foods are processed unless you make them home-made,” says Dr. Fruge. “But there is a way to make a healthy homemade pancake or waffle. If you do this with whole wheat flour and not add sugar it can be healthy – it really comes down to the quality of the ingredients and the serving size. “

It also depends on what you combine baked goods with. Processed baked goods may not be rich in nutrients. So if they’re the staple of your meals, you are missing out on important vitamins and minerals that can help you live longer (and get too much of the stuff that can potentially shorten life).

“The worst breakfast for me is a nutrient-poor breakfast,” says Kreutzer. “If I drink a coffee with non-dairy coffee without protein, with two to three packets of sugar and a croissant, I am lacking fiber and protein and I get way too much refined sugar.”

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Wicked Healthy’s Derek Sarno shares plant-based diet benefits ‘Have you seen meat prices?’

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More and more people are choosing to reduce or eliminate animal products in their diet. This creates a wider variety of plant-based options available in supermarkets, restaurants, public events, and fast food chains. In recent years, the demand for vegan and plant-based recipes and alternatives has also increased, but turning to a nutritious meat-free diet can be difficult. Express.co.uk spoke exclusively to Derek Sarno, Co-Founder of Wicked Healthy and Executive Chef of Tesco and Director of Plant-Based Innovation, about plant-based foods and the benefits of not eating meat. He also shared a great meat-free burger recipe that both meat and non-meat lovers will enjoy.

Derek explains the mission of Wicked Healthy and why he and his brother Chad Sarno founded it: “We do it for the animals, for our health, for the environment and for taste! There are so many good reasons.

“Basically everyone should eat more vegetables and Wicked Healthy shows how to do it with recipes and inspiration, while Wicked Kitchen provides the platform with products that make it easier than ever.

“We know that most people just want great tasting food, so that’s our focus.

“We make plant-based foods taste so good that there is no reason not to eat them. Just take a look at our wicked mushroom steaks. They are supposed to appeal to meat eaters. They’re tough, meaty, hearty, satisfying … just talking about them makes me want to grab a knife and fork and eat one right away!

“Our mission is essentially to get people to eat more plants,” he added.

CONTINUE READING: Supermarket shoppers warned of rising food prices this ChristmasS.

So what are the benefits of eliminating meat from your diet and choosing more plant-based alternatives?

Derek explained, “Finances… that’s actually good. Have you seen meat prices lately? A decent ribeye steak costs 18 pounds per kilogram. Vegetables are much cheaper.

“And the health benefits of a plant-based diet are well known. Almost all major health organizations agree that we should all eat more vegetables.

“And the burden on the environment is greatly reduced when you eat this way. Have you seen the new UN climate report that came out just last month?

“The last report is from 2013. This report estimates that food systems, which include everything from agriculture to food waste, account for about 11 percent of greenhouse gas emissions.

“But the new report with more accurate data shows that our food is responsible for 25 to 30 percent of emissions. That’s almost a third!

“And guess which food is the worst culprit? Meat production, ”he remarked.

“The latest UN report highlights meat as the ‘single food item with the greatest environmental impact’.

“So, yeah, eating less meat and eating more vegetables can definitely help keep climate change from spiraling out of control,” said Derek.

Derek gave up meat a long time ago, but what was the hardest part about it?

“Burger,” he commented. “I guess I gave up on that last. But that was years ago.

“Plant-based burgers have come a long way since then. There are so many great tasting options now.

“If you like burgers, check out some of the burgers on WickedHealthy.com. They’re fully loaded, over the top, super tasty plant-based burgers. “

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instructions

1. Preheat the oven to 200 ° C (convection).

2. In a hot pan, add a teaspoon of oil and both burgers, fry for two minutes on each side and remove from heat.

3. Put the baby spinach in the same pan and cook for a minute or two until it collapses. Remove the spinach and place in a colander to allow excess liquid to drain off. Let the spinach cool for a few minutes, then squeeze out any excess water so it doesn’t get mushy.

4. Roll out the puff pastry on the cutting board, cut off a few centimeters so that it is square and completely envelops the Wellington. Place a slice of cheese in the center, then the burger and top with a slice of cheese, sliced ​​onions and pressed spinach. Then top with a second burger and sliced ​​cheese.

5. Start wrapping the dough from one side and then the other, filling in the gaps on the other sides to enclose the layered burgers. Cut off excess dough if necessary.

6. Place the wrapped burgers on a parchment-lined baking sheet, fold the sides down. Brush the whole thing with melted vegetable butter.

7. Bake for 20-30 minutes until golden brown.

8. For the sauce, put ½ mustard sauce and ½ oat crème fraiche in a small bowl and whisk together.

9. Take Wellington out of the oven and let cool for five to eight minutes before slicing.

10. Serving.

Substitute: feel free to use Dijon or a hot mustard or sriracha mixed with mayo as the sauce works great!

About Derek

Derek Sarno is a chef with a mission to help you prepare delicious vegan food.

Derek is co-author of the Bad Healthy Cookbook, the Whole Food Cookbook, the Wicked Healthy website, the Wicked Kitchen YouTube Channel, and developer and co-founder of the hugely popular global line of Bad kitchen Food.

You may have tasted some of his miraculous work with mushrooms.

Derek is also Head Chef and Director of Plant-Based Innovation at Tesco, the UK’s largest grocer.

For many years he was Senior Global Executive Chef at Whole Foods Market and ran several successful restaurants.

Derek is also known for training squirrels.

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Healthy Eating

Healthy Food When Traveling in the Summer

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There is no doubt that your health is your wealth. So to take good care of your health, you need to eat healthy too. Our body is the result of what we put into it. When we eat unhealthy foods, the body soon becomes unhealthy. But if we are interested in keeping our bodies healthy, we need to eat healthy.

If you are planning a visit to Norway this summer, you can also check out Norway’s world class casinos. During your visit, casinos offer good quality food. There are many options of healthy food casinos to choose from. Check out https: //casinopånett.eu/ Eating healthy is also a great option.

Our guide tells you how to take healthy food with you when you travel. This will help maintain a healthy diet while traveling.

Bring your own snacks

If you are bringing your own food, make sure you eat during the trip. Because many of the restaurants you have come across on your trip are tempting enough to entice you to stop off. but don’t fall into their trap, for they don’t offer anything healthy or satisfying.

Pack yourself with fruit and homemade food as you take a road trip to visit a Las Vegas casino. Bringing along snack bars, nuts and sandwiches is considered a genuine health meal.

You can check out the list of groceries to take with you when you travel

  • Fruits: They are a source of vitamins and minerals that keep our diet balanced.
  • Vegetables: They are the best way to get iron-fortified foods.
  • Nuts: Nuts are great sources of fat, fiber, and protein, and they keep you feeling full longer. You avoid indulging in tempting foods as they will fill you up.
  • Snack Bars: If you like taste and nutrition at the same time, then these bag bars are a great option for you.
  • Whole grain crackers: Consuming whole grain snacks will keep you satisfied with Fotolog for a while, as they are high in fiber and protein, which the body is likely to digest slowly, filling you up.

Drink plenty of water

While you must be wondering what is water in the list of good and healthy foods. But keep this in mind, it’s the most important thing to add to your list.

While traveling, you need to drink enough water to flush out toxins and you will feel full. This way you stay away from tempting foods and don’t eat anything unhealthy.

Staying hydrated has many benefits, it makes you feel full of energy. You will feel better in the heat. By getting enough water, you will likely get rid of your cravings for unhealthy foods. It reduces the likelihood that you will feast on tempered foods. If you liked it, you can check out more of the author’s content. Benjamin Reppersen.

Stay somewhere with a kitchen

When booking your trip, consider booking your hotel near a kitchen or rental home. It will reduce the chances of consuming unhealthy foods throughout the trip. Having a kitchen near you can actually cook and eat healthily. There is usually a refrigerator in a kitchen, so it is easy to store fruits and vegetables.

This will avoid having to eat every meal outdoors. Eating out can not only be unhealthy but also expensive. Having a kitchen around you can make your meals easy to prepare, starting each day with a healthy breakfast and ending your day with a light and healthy dinner

diploma

While you are the one who follows a strict diet or loves to eat healthy and organic foods, our guide must have helped find the best options for healthy eating when traveling in summer. These tips can help you eat healthy after your trip as well as while traveling as they are very helpful in keeping your body healthy.

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