Blog By – Vaishali Khanna – BFY Faculty
Buy the best Bread
To be Read 1: Go for 100%
Just “whole wheat” doesn’t cut it. Neither does “made with whole grain,” Look for labels that say “100% whole wheat” or “100% whole grain,” and don’t settle for anything less. If it’s 100% whole wheat, the first ingredient listed in the ingredient label will be whole-wheat flour or 100% whole-wheat flour.
You want whole grains because they’re naturally low in fat and cholesterol free; contain 10% to 15% protein, and offer loads of healthy fiber, resistant starch, minerals, vitamins,antioxidants, phytochemicals, and often, phytoesterogrens (plant estrogens). With all those nutrients in one package, it’s no wonder whole grains provide so many health benefits, including protection from heart disease, stroke, diabetes, obesity, and some cancers.
To be Read 2: Watch the Sodium.
Most bread products come with a dose of sodium, which is added to help control the yeast activity and for flavor. If you eat three servings of whole grain bread a day, and each slice has about 200 milligrams of sodium, that contributes 600 milligrams to your daily sodium total. It may not sound like much, but it represents one-third of your limit if you’re trying to stay within 1,800 milligrams a day.
The good news is that there are plenty of breads with 200 milligrams or less of sodium per slice.
To be Read 3: Serving Size
When comparing bread products, look carefully at the serving size on the label. Some bread slices are much larger than others.
Few available bread labels in market :-
To be Read 4. Diet Isn’t Always Better.
There are several brands of bread that are promoted as being lower in calories. They usually have the word “light” in the name or on the packaging. Often, “light” bread means a smaller serving size and a product that is pumped with some extra fiber.
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Blog By – Vaishali Khanna – BFY Faculty
- 1 Cup Whole wheat flour
- 40g Italian Oats
- 200g Spinach,finely chopped
- 100g grated paneer
- 1 tsp cumin powder
- ½ tsp red chilli powder
- salt to taste
- 1 tsp oil
Preparation time : 30 minutes
Serves : 4
- To begin making the cheela,in a mixing bowl combine the flour and oats,add a little water at a time to make a semi thick batter.The batter should be the consistency of the dosa batter so you can spread it easily on the pan.Keep this aside.
- The next step is to prepare the filling.
- Heat oil in a wok over medium heat.Add the chopped spinach,sprinkle some salt and saute until the spinach wilts down and all the moisture is evaporated.
- Once the moisture is evaporated,add the crumbled paneer,cumin powder and chilli powder and salt to taste.
- Stir-fry for a few minutes and turn off the heat.Keep this aside.
- Preheat a skillet/dosatawa over medium heat.
- Pour a ladleful of the cheela batter over the tawa and spread in a circular motion to make Drizzle ¼ tsp of oil around the cheela and cook it on both sides by flipping over,until it turns lightly golden and crisp.
- Once done,remove from the skillet and place it on a platter.Place the filling in the centre of the cheela and fold it in half and serve.
- Proceed the same way with the remaining cheela batter.
- Serve the cheela along with tomato basil sauce for dinner or a tea time snack.
Blog by – Vaishali Khanna– BFY Faculty
Wholegrains are the seed or kernel of plants that store nutrients important in our diet, and have been shown to have positive health benefits.
Whole grains contain all 3 components of the grain kernel:
- Bran (outer layer) contains fibre, some vitamins, trace elements and phytochemicals
- Germ (middle layer) contains protein, fats, vitamins, trace minerals, some phytochemicals and antioxidants
- Endosperm (inner layer) contains carbohydrates, proteins and some vitamins
Why are they important?
Whole grains are important sources of beneficial nutrients like protein, fibre, carbohydrates, vitamins and minerals. The health benefits associated with eating whole grains were initially attributed to the fibre content.
Research now suggests that it is the complete package vitamins,minerals, phytochemicals and fibre that is responsible for its health benefits. Studies show that regular intake of whole grains can help to protect against a number of diseases such as coronary heart disease, and also appears to lower the risk of certain types of cancer.
What are ‘Wholegrains’ foods?
Foods must contain 51% by weight of any combination of whole grains to be able to use the term “whole grain”. Rye, wheat, rice, barley, oats and corn (maize) are types of whole grains found in a range of everyday foods, particularly in breads and cereals. Whole grains may be whole or processed. Even if the grain has been cracked, crushed, ground or extruded, made into flour, bread or cereal, it can still be called “whole grain” as long as it contains the same relative proportions of bran, germ and endosperm before processing.
How to include more whole grains in your daily diet:
When choosing whole grain products, keep in mind that the greater the percentage of whole grains in a food, the greater the health benefits it provides. You can increase your intake of whole grain by these simple measures:
- Choose whole grain breads instead of white bread.
- Serve meals with brown rice, whole wheat pasta.
- Snack on unbuttered popcorn and whole grain crackers.
- Choose breakfast cereals that contain whole grains like whole wheat breads, muesli, oats, etc.
- Include corn kernels or corn-on-the-cob with a meal.
- Choose grain products that are lower in fat, sugar or salt.
- Add whole grains to your snacks: brown bread / multi-grain bread in sandwiches, multi-grain flour wrap for veggie wraps, toasted oats to salads etc.
- Read the label on food packages to find out if the first ingredient listed is whole grain.
Blog by: Suryakant Tripathi
Fibrous fruits aid the digestion process in the body. The fruit skins are rich in dietary fiber, which is a major contributing factor in proper digestion and the excretion process of your body, while simultaneously keeping you safe from problems like gastritis and constipation. However, in some cases, the skin is thick, like in lemons, bananas, melons, and oranges, and cannot be consumed by humans. In those cases, the edible part or the flesh within the skin has plenty of fiber as well.
The fiber content in fruit not only has a brilliant laxative effect but also makes you feel full by adding bulk nutrition to the diet. Fibrous fruits also benefit conditions like heart diseases by reducing hyperlipidemia and hypertension, diabetes mellitus and obesity. Owing to this fibrous composition, fruits also have anti-carcionigenic properties, and are known to prevent colon cancer and fight bowel irregularity disorders.
Blog by: Sonali Shukla
Editor: Kartikeya Chaturvedi
While being indulgent in your work leaves no time to look over your health, it definitely leads to catastrophic consequences in the course of time. In the fast-moving world where everything is a finger touch away, it is of vital importance to keep yourself healthy to combat with the fast pace. 8 hours of rigorous work schedules and 3-4 hours of sleep takes a toll over your health in the long run. As much as it is difficult to balance, one has to find ways and means to ensure healthy habits to deal with the stress causing and tiring work loads. So what do we do when we are short of time to go to a gym and do workouts? Here are some time-saving, easy hacks one can adopt to stay healthy while at work. Eating is one fundamental and basic habit of every being. In order to keep moving round the clock, you cannot do without eating. Therefore, rather than simply gorging down on junk, treat your famished self with some healthy food.
Start the day with a healthy breakfast
You may do without eating your dinner or lunch, but skipping on breakfast leads to heavy loss to your health including, de-braining. Eating breakfast improves your productivity at work and pushes you out of your sleepy-energy-conserving mode. A glass of juice, protein shake or chomping down a fruit is a good start to the day.
Eat small-but-frequent meals
In order to keep yourself energised and your blood glucose levels constant, it is important to keep up the fuel supply. Eating at regular intervals keeps you consistent and active through the day.
Keep your lunch moderate
When at work, it is obvious to get tired and to feel drowsy. Overindulging in our portion sizes causes our productivity levels to dip. Thus, keep your lunch small and compact.
As you become dehydrated, the blood starts to thicken causing your heart to pump with difficulty. Hence, drinking plenty of water not only hydrates you but also eases transport of required nutrients throughout the body, keeping you energised.
Eat enough fibre and Omega 3s
While fiber helps you digest your meals slowly and steadily, omega 3 is the essential fatty acids found in nuts, oils and fishes. These store carbohydrates as energy and keep your brain cells active, keeping you active and alert at work.
Chalking down these easy habits in your daily schedule not only keep you healthy but also increase your self esteem and reduce your stress levels. Together eating healthy and being productive at work ate your simplest steps towards a prosperous life both at work and home. Start today!
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Link : http://www.bfymarket.com