In continuation of our Twelve resolutions today we will share Resolution No. 10.
10. I will have healthy breakfast and avoid fried as well as spicy food.
I will have Healthy Breakfast
“EAT BREAKFAST LIKE A KING”
Breakfast provides the body and brain with fuel after an overnight fast – that’s where its name originates, breaking the fast! Without breakfast you are effectively running on empty, like trying to start the car with no petrol!
The next time you rush out the door in the morning without something to eat, consider this: Skipping breakfast can set you up for overeating later in the day. A healthy a.m. meal, on the other hand, can give you energy, satisfy your appetite, and set the stage for smart decisions all day long.
Additionally, eating an unhealthy breakfast can be far worse than not eating at all. A healthy breakfast includes fiber, protein and healthy fat that gives you energy and makes you feel full. In contrast, an unhealthy breakfast can make you feel sluggish, cause you to gain weight and increase your risk of chronic disease.
Eating almost anything for breakfast is better than skipping it, many people who try to bank morning calories to enjoy later often then overeat. If you miss out on healthy nutrients as milk, whole grains, and fruit in the morning, it can be challenging to consume enough of these essentials as the day goes on. If you’re one of the people who says you simply don’t feel hungry enough to eat when you wake, then look at your overall eating habits. Eating too much at dinner or snacking heavily before bed may be one problem.
Eating in the morning is just a matter of habit. Taking 10 minutes to make and eat some healthy food in the morning can be simple. Fresh Fruits, Oatmeal, Whole grain breads with low-fat-cheese, hard boiled eggs are just some of the quick and healthy breakfast options which will not take much of your time, however can make a great difference in your health, mood and looks.Click here for Breakfast provide many benefits to our health and well being
Breakfast should be eaten within two hours of waking
A healthy breakfast should provide calories in the range of 20-35% of your Guideline Daily Allowance (GDA).
Apart from providing us with energy, breakfast foods are good sources of important nutrients such as calcium, iron and B vitamins as well as protein and fiber. The body needs these essential nutrients and research shows that if these are missed at breakfast, they are less likely to be compensated for later in the day. Fruit and vegetables are good sources of vitamins and minerals so try to include a portion of your daily five at breakfast, whether that be a banana or glass of fruit juice.
Cognitive Function – Breakfast also restores glucose levels, an essential carbohydrate that is needed for the brain to function. Many studies have shown how eating breakfast can improve memory and concentration levels and it can also make us happier as it can improve mood and lower stress levels. In studies amongst children, breakfast can improve attainment, behavior and has been linked to improved grades. Just like any other organ in the body, the brain needs energy to work at it’s best!
Energy Needs – People’s energy needs vary depending on activity levels and life stage but typically men require more energy than women. Growing children require a lot of energy, as an example boys aged 7-10 yrs should consume approx. 1970 kcals per day, and girls aged 7-10 yrs should consume approx. 1740 kcals. For adults, men require approx. 2500 kcals and women approx. 2000 kcals per day.
Long Term Health – Breakfast is an excellent occasion to eat together as a family when possible. Establishing good breakfast habits in childhood and maintaining them throughout adolescence may be an important factor in reducing the prevalence of breakfast skipping and developing good eating habits that last a lifetime.
Eating breakfast has long term health benefits. It can reduce obesity, High blood pressure, Heart disease and Diabetes.
So, breakfast really is the most important meal of the day!Click here for Light, Quick, Healthy and Best Breakfast are
- Moong dal Cheela – This is one of the healthy options for low fat, healthy and nutritious breakfast. Moong dal (split green gram) is considered one of the healthiest dal and also ideal breakfast or snack for Diabetics.
- Litti Chokha – Litti Chokha is one of the most nutritious breakfasts eaten and you can also make it very easily at home. Litti is the stuffed whole wheat ball and chokha is mashed vegetables.
- Daliya – Daliya is a light and healthy dish which makes it an excellent breakfast choice. Just make sure to make daliya with whole grains and not refined grains.
- Idli Sambhar- Idli are just steamed rice. But Idli alone won’t be nutritious but with sambhar it becomes a whole food since sambhar is made up of dal and lots of healthy vegetables. You can replace rice and make idli with oats or ragi for making it super healthy. If you do not have time to make the sambhar, just stock some gunpowder at home or some molaga podi and pair it with idli.
- Dhokla – Dhokla is made with gram flour which is nothing but chickpeas flour. It is rich in fiber, iron, potassium, manganese, copper, zinc, phosphorus, magnesium, folate, vitamin B-6 and thiamine. I know list of nutrients is very long!!!
- Thepla – Methi Thepla not only contains whole wheat flour but also methi. Thepla is a staple gujrati snack. Just have it without ghee to make it low calorie breakfast meal.
- Mix Veg. Paratha – Just use leftover vegetables or dal to make parathas for your breakfast and you are done with most of the nutrition quota for your day.
- Upma – Just make sure to add lots of veggies upma to make it tastier and healthier! You can also replace rava with oats to make upma super healthy.
- Continental – when you are looking for a lighter meal to start off the day. A cup of cappuccino, along with a croissant or pain au chocolat. It’s on the sweet side but not too sweet.
- Dosa – It’s like a paper-thin sourdough pancake. There can be many types of fillings, but the most common type of dosa is masala dosa, which has curried potatoes inside. The surface of the dosa is very crisp, yet malleable enough to scoop up the potato filling.
- Nut Butter, Banana and Chia seed toast – Try this super food twist on classic PB and toast with 1/2 a banana (sliced) and a sprinkle ofchia, which is packed with vitamins and minerals (like six times more calcium than milk!).
- Berry and Yogurt smoothie – Here’s a simple and delicious smoothie for the morning rush. Blend frozen fruit (banana and berries work well) with Greek yogurt and a liquid of your choice (milk, juice,coconut water—whatever you like). Freeze overnight and thaw throughout the day to enjoy in the afternoon or blend up in the morning.
- Savory oatmeal with an egg – Take oatmeal to a whole new level by making it savory. Prepare as usual with milk or water, but add a pinch of salt and pepper instead of any cinnamon or sugar. Then top with an over-easy or poached egg and sprinkle on a little cheese for an extra tasty kick.
- Quinoa fruit salad – Spice up a plain old fruit cup with a scoop of quinoa. Toss the whole shebang around until the quinoa is evenly distributed. Add a dressing of honey, lime, and basil for a little extra body.
- Tomato toast with Macadamia Ricotta – Here’s a healthier take on a classic breakfast sandwich: Take 2 slices of a hearty whole-grain bread, spread each slice with 1 tablespoon of homemade macadamia ricotta cheese, and sprinkle with shiso or basil, kosher salt, and fresh cracked pepper to taste. Add 1-2 hearty slices of fresh heirloom tomatoes (blotted with paper towel to remove excess liquid) and enjoy.
- Warm fruit bowl – This gluten-free bowl should hit the spot. Simply bake a berry blend in the oven, sprinkle with dark chocolate shavings, and add a cup of milk.
- Zacchini Bread Oatmeal – Turn a classic baked loaf into oatmeal with this recipe. Adding shredded zucchini is a great way to fit in an extra serving of veggies. Throw on a handful of toasted walnuts for some added crunch.
- Open-Face Breakfast Sandwich – Simply toss arugula with olive oil and lemon juice before frying eggs with a dash of salt and pepper. Place on top of whole-wheat toast layered with ricotta and a sprinkle of Parmigiano-Reggiano cheese. Wrap in foil and enjoy whenever the craving hits!
- Peanut Butter and Banana Smoothie – Smoothies are a perfection-the-go snack any time of day. Blend frozen bananas, peanut butter, soy milk, Greek yogurt, honey, and a few ice cubes. Add a scoop of your favorite chocolate or vanilla protein for an extra protein boost.
- Blueberry Almond and overnight Oats – This is the ultimate busy-bee breakfast. Combine oats, chia seeds, blueberries, vanilla, almond milk, and maple syrup in a sealed container the night before. In the morning, top with slivered almonds and half a sliced banana, and you’re ready for breakfast. If you’re in the mood for something warm, heat in the microwave for 1-2 minutes.
- Berry Breakfast Parfait – One of the easiest, healthiest, and tastiest breakfasts out there is a classic fruit and yogurt parfait. The best part? It can be made with any toppings you like. Try choosing fruits that are in season for the most flavorful options.
- Banana Peanut Butter Chia Pudding – Try adding this super food twist to the classic. All you need is chia seeds, a banana, some PB, and milk to combine all of the ingredients in overnight. With the sprinkle of chia, which is packed with vitamins and minerals (like six times more calcium than milk!), this is a perfectly balanced breakfast.
- Hakka Sevai – Instead of your regular noodles, take your sevai or vermicelli and make it the Hakka noodles way with less oil and more veggies. You can also add some urad dal and chana dal to the tadka to give it more of an Indian twist.
- Porridge – Indians have always had their porridge or as they call it the kheer. Replace it with honey or jaggery instead of sugar. Alternatively, if you are fasting, use sabudana instead of rice.
- Parathas – Have delicious stuffed parathas with curd and some chutney in the morning. Go easy on the butter or replace it with fresh, home-made white butter instead of the salted one.
- Misal Pav – Contrary to popular belief, misal pav is extremely healthy as it has pulses. Just don’t add the oil and spice mix or add it in moderation. Namely, eat Usal pav. Also, replace the pav with Indian bhakri and you’re sorted!
- Poha – You have many versions like the kande pohe or the aloo poha. Add peas and some roasted groundnuts to the mix and top it with grated coconut for a wholesome brunch!
- Appam – These lacy soft hoppers also known as palappam are a popular Kerala breakfast served along with vegetable stew or Kadala Curry.
- Pongal – Popular South Indian breakfast made with rice and yellow moong Lentils. There are many variations possible , at times grated coconut is also added. You could even add some chopped veggies to make a mix veg. pongal.
- Pesarattu – These Moong dal dosas are a healthy and nutritious dosa variety. Vegan as well as gluten free. It’s a popular recipe from Andhra Pradesh. Two more variations are Urad dal dosa and mixed dal dosa.
- Adai – Adai is a delicious protein rich pancake. Making Adai is very easy. Rice and Lentils are soaked and then ground to a slightly coarse batter. Also unlike Dosa you don’t need to ferment the batter.
- Set Dosa – These are very soft, Light and Spongy These soft dosa are called as set dosa as they are served in a set of three dosa per serving. Serve set dosa with coconut Chutney, Veg. sagu, Potato sagu, Veg.Korma or Sambar.
- Bread Poha – With almost no special ingredients, this quick recipe is a treat for those out of options. Pick up that boring loaf of bread and add some peanuts, chilli, peas and garnish with lemon for taste.
- Uttapam – What look like thick pancakes, are a tasty South Indian delicacy prepared made with the batter ofrice, dhuli urad dal and fenugreek seeds.
Click here for Reasons why you should not skip your breakfast –
- Starting your morning with breakfast will boost your metabolism.
- A morning meals helps keep your blood sugar level stable during the day.
- Healthy and nutritious breakfast reduces risk for starving as well as cravings and overeating later in the day
- Having breakfast helps feel fuller for longer and eat fewer calories throughout the day and that way control your weight.
- Studies have shown that people who eat breakfast consume more vitamins, minerals, and fiber throughout the day.
- Eating a healthy breakfast helps improve your concentration and productivity throughout the day.
- A morning meal helps energize your body, keeping you active and productive until lunch.
- Eating breakfast can keep you from packing on the Kilograms.
- Food is fuel for the body, so eating a nutritious breakfast means you will have energy to burn.
- Studies have now shown that irregular breakfast consumption is associated with a higher risk of type 2 Diabetes in women.
- Start the off right with a healthy breakfast, which has been associated with a lower incidence of heart disease in men aged 45 to 85.
- Do yourself ( and your waistline ) a favor and make a little extra time for a quick and healthy morning meal.
- Eating breakfast means we start the day off on the right foot from a nutritional stand point. Eat one with a mix of healthy fats, proteins and complex carbohydrates.
- People living in the blue zone – global locations known for good health and along lifespan – all eat the most calories at breakfast, the second most at lunch and the least at dinner.
- Eating breakfast might help the body regulate blood glucose concentrations.
- You can use a nourishing breakfast to ward off your hangover. A healthy breakfast rich in iron, folate, and other minerals and vitamins will help your body to compensate for the lost nutrients.
Click here for Here are the worst foods you can eat in the morning :-
- Breakfast cereals – Many people think breakfast cereals are a nutritious choice for children and adults. Cereal packages often include health claims, such as “contains whole grains.” In reality, these cereals are highly processed and contain only a small amount of whole grains. Breakfast cereals contain mostly refined (not whole) grains and sugar. In fact, sugar is usually the first or second item in the ingredients list. The higher on the list, the greater the quantity. A high sugar intake may raise the risk of obesity, type 2 diabetes, heart disease and other chronic health conditions.
- Toast with Margarine – Toast topped with margarine may seem like a good breakfast choice, since it doesn’t contain saturated fat or sugar. However, this is actually an unhealthy breakfast for two reasons.First, because the flour in most bread is refined, it provides you with few nutrients and little fiber. Because it is high in refined carbs and low in fiber, it can spike your blood sugar levels very fast. Second, most margarines contain trans fats, which are the most unhealthy type of fat you can eat. There’s a massive amount of evidence that trans fats are highly inflammatory and increase your risk of disease.
- Muffins – Despite a reputation for being healthy, most muffins are just small cakes in disguise. They’re made from refined flour,vegetable oils, eggs and sugar. The only healthy ingredient is the eggs. Sometimes muffins are topped with additional sugar, or filled with chocolate chips or dried fruit, further adding to their sugar and calorie content. All contents of muffins are unhealthy.
- Fruit Juice – Fruit juice is one of the worst choices you can make if you’re trying to avoid hunger, weight gain and chronic disease. Some fruit juices on the market actually contain very little juice and are sweetened with sugar or high-fructose corn syrup. High sugar levels increase your risk of obesity, metabolic syndrome, type 2 diabetes and other diseases.
Drinking fruit juice causes your blood sugar to rise very quickly because there’s no fat or fiber to slow down absorption. The resulting spike in insulin and drop in blood sugar can make you feel tired, shaky and hungry.
- Toaster Pastries – Toaster pastries are an undeniably quick and easy breakfast option. However, their ingredients are anything but healthy. In addition to being high in sugar and refined flour, toaster pastries only have a couple of grams of protein.
- Scones with Jam and Cream – Scones topped with jam are truly more like dessert than a meal. They’re usually topped with cream and jam or jelly. The end result is a high-calorie, sugary breakfast with little fiber and protein. Easily digested carbs and a lack of fiber can drive hunger, leading to increased food intake and weight gain.
- Granola Bars – Granola bars may sound like great breakfast options, but they’re often no better than candy bars. Further driving up their sugar content, granola bars sometimes contain chocolate chips or dried fruit.In fact, some of the most popular brands contain a combination of sugar, corn syrup and honey. Large amounts of these sugars can raise blood sugar, insulin levels and inflammation. They also lack protein and fiber.
- Doughnut – With sugar, refined carbs, and deep-fried fat, doughnuts are another breakfast food to avoid. If you’re going to indulge, at least pair the doughnut with protein or fat, to help stabilize your blood sugar and avoid an energy crash. Try a handful of nuts, or a hard boiled egg.
Click here for If you skip breakfast :-
- People who skip breakfast have lower energy levels, as well as less strength and endurance to engage in physical activity.
- You may have worst moods during the day.
- Skipping breakfast influences you having poorer memory.
- People are much more likely to become overweight and face a higher risk of serious health problems.
- Researchers also claim that people who skip breakfast are more prone to infections – perhaps because white blood cells, which fight infection, need a morning boost.
- Skipping breakfast is associated with decreased physical activity.
- Skipping breakfast can make you overindulge in food during the day time. This in turn paves the way for increased prevalence of obesity, due to which It was found out that a person who is overweight or obese has an increased risk of developing cancer.
- Skipping meals trigger a massive dip in sugar levels, in turn, triggering the release of hormones that could compensate for the low glucose levels. This, on the other hand, increases the blood pressure levels, triggering migraines and headaches.
- One of the major side effects of skipping breakfast results in hair loss. Yes, a meal that contains dangerously low levels of protein could affect the levels of keratin, averting hair growth and triggering hair loss.
- Skipping breakfast could worsen the hangover by bringing down the sugar levels, inviting headaches and nausea.
- Skipping breakfast also results in the development of hypertension, leading to obstruction of arteries, as well as the development of increased risk of chronic cardiovascular conditions, including a stroke.
- Skipping breakfast resulted in increased menstrual irregularities. The irregularities further included excessive bleeding and painful menses. Additionally, it also resulted in suffering from constipation.Skipping your breakfast in these conditions negatively affects the growth of the body.
- Skipping breakfast can make you feel grumpy because you feel tired and lethargic.
Avoid Spicy Food
Many of the reactions we associate with spicy food can be traced back to chilli. Specifically, chilli peppers contain a compound called capsaicin, which causes burning or irritation when it touches any surface containing nerve endings, such as the tongue. Of course, not all chillies are the same. There are many different varieties and some are naturally hotter than others. According to Guinness World Records, the hottest pepper in the world is the ominously named Carolina Reaper, which is around 3,200 times hotter than your average jalapeno!
Given what they can do to your mouth, you’d expect hot peppers to have damaging effects on the rest of your digestive tract, if not elsewhere in the body. To be sure, patients with various gastrointestinal diseases, such as hiatal hernias, ulcers and bowel disorders, are commonly advised to avoid hot, spicy foods.Click here for Reasons to Avoid Spicy Food –
Makes You Sweat – Turning up the heat on your plate often leaves you literally sweating. Capsaicin-containing spicy foods really do heat your body up, which is why you may find yourself getting a bit dewy as you down a meal at your favorite Indian place.
Worsens Your Heartburn – While spicy foods don’t actually cause heartburn or stomach ulcers, they can make both worse. If you notice your reflux acting up, then cut back. If you’re prone to heartburn, temper the irritating effects with a side of yogurt or sour cream to take the edge off the spice.
Give You the Runs – One of the more inconvenient effects of spicy foods is the trouble it causes in your gut. Since spice acts as an irritant, it can get things moving as it hits your intestines. Capsaicin can act as a laxative for some people and cause a quick run to the bathroom.
Tones Down Your Taste Bud – Contrary to the flavor it adds in the short term, regularly eating spicy foods can dull your taste buds’ sensitivity over time. So beware of turning up the dial on spiciness just for the sake of pushing the envelope—if you plan on enjoying your favorite spicy dishes for years to come, less is more.
Irritates Your Skin – As anyone who’s ever accidentally touched their eye after popping a hot pepper into their mouth can tell you, those babies cause major burn. Since spice can be a serious skin irritant, apply some lip balm before eating to create a barrier for the delicate skin on your lips, and make sure to wash your hands immediately after handling the heat.
Turns You On – In addition to the rest of its health-boosting benefits, capsaicin has also been shown to act as an aphrodisiac for some. Things are about to get a whole lot spicier…
Now about Fried Food –
Many people like the taste of fried foods. Yet these foods tend to be high in calories and trans fat, so eating a lot of them can have negative effects on your health.Click here for Reasons to Avoid Fried Food –
Fried Foods are high in Calories – Compared to other cooking methods, deep frying adds a lot of calories. For starters, fried foods are typically coated in batter or flour prior to frying. Furthermore, when foods are fried in oil, they lose water and absorb fat, which further increases their calorie content.
Generally speaking, fried foods are significantly higher in fat and calories than their non-fried counterparts. Fried foods contain more calories than their non-fried counterparts. Eating a lot of them can significantly increase your calorie intake.
Fried foods are typically high in trans fat – Trans Fat are formed when unsaturated fats undergo a process called hydrogenation. Hydrogenation occurs when oils are heated to very high temperatures during cooking. Since fried foods are cooked in oil at extremely high temperatures, they are likely to contain trans fats.
In fact, trans fats are associated with an increased risk of many diseases, including heart disease, cancer, diabetes and obesity
Eating Fried Foods may Increase Your Risk of Disease – Several studies in adults have found in association between eating fried foods and the risk of chronic disease. Generally speaking, eating more fried foods is associated with a greater risk of developing type 2 diabetes, heart disease and obesity.
Fried Food May Contain Harmful Acrylamide – Acrylamide is a toxic substance that can form in foods during high-temperature cooking, such as frying, roasting or baking. It is formed by a chemical reaction between sugars and an amino acid called asparagine.
Starchy foods like fried potato products and baked goods typically have higher concentrations of acrylamide. Animal studies suggest that dietary intakes of acrylamide may increase the risk of several types of cancer, but more studies in humans are needed to say for sure.
Unhealthy Oils – Cooking oils that contain a high amount of polyunsaturated fats are far less stable and known to form acrylamide when exposed to high heat. These includes but are not limited to : Soyabean Oil, Corn Oil, Sesame Oil, Sunflower Oil, Rice Bran Oil.
These oils are processed, and up to 4% of their fatty acid content is trans fats prior to frying. Unfortunately, they are commonly used by restaurants, as they tend to be cheaper. Not only should you avoid these oils for deep frying, you should try to avoid them altogether.
The Bottom Line – Consuming foods fried in unstable or unhealthy oils can have several negative health effects. In fact, eating them regularly can put you at a higher risk of developing diseases like diabetes, heart disease and obesity.
Therefore, it’s probably best to avoid or severely limit your intake of commercially fried foods. Fortunately, there are several other cooking methods and healthier fats you can use instead.
Click here for Reasons to cut out fried foods :-
- The vegetable oil used in fried foods are generally contaminated with pesticides. They are depleted of minerals and vitamins. Foods fried in this oil will simply attack your body’s ability to fight diseases, thereby weakening your immunity to diseases in the long run.
- Most fried foods contain MSG (toxic salts) to enhance “dead food” flavor Oil, which is what fried foods are cooked in, is full of fat. Fat is high in calories. Eating a lot of calories tends to lead to being overweight- which leads to issues like diabetes and heart diseases.
- A Spanish study found that people who ate the most calories in fried food had a positive correlation with obesity.
- The nutritional value of fried food is poor. Proteins that are fried turn into acrolein a known carcinogen
- Heating vegetable oil above 300 degrees Fahrenheit damages the oil,causing toxin formation in the foods.
- Fried foods clog arteries and lead to strokes.
- Studies have shown that eating fried foods can be a contributor to Alzheimer’s.
- Fried foods lead to inflammation in the body which create problems with joints.
- Modified, processed and fried foods don’t break down in body properly; remaining in kidneys, liver, intestines, prostate and colon for extended periods of time as toxins.
- Fried food breading soaks up nearly every drop of the oil, so eating fried chicken and pan pizza is like drinking oil straight from the vat. This increases your low-density or “bad” cholesterol.
- All fats and oils have what’s called a “smoke point” – a temperature at which the chemical structure deteriorates and forms toxic compounds. This is when oils turn rancid; and eating foods fried in rancid oil causes increased oxidative stress on your body, leading to things like glucose intolerance, protein malfunction, hypertension and high cholesterol.
- The vegetable oil in which the fried food is cooked is obtained from genetically modified vegetables.
- Fried foods are deep fried and are high in saturated fat- which will definitely increase the risk of heart diseases and can cause strokes.
- Most of the fried fast food contains calories. They are usually processed and have chemical additives. To increase the shelf life of the food, they are injected with chemical additives and are uncovered of nutrients. So, fried food does no good to us and doesn’t increase our life span.
- It is found that most of the fried meat in restaurants are polluted or infected with growth hormones. Growth hormones are very famous in this field and are frequently used to increase the growth tempo of livestock. The people who ate fried meat are more vulnerable to certain cancer and infertility. Many people have developed these diseases according to research.
- When oil is reused over and over again as it often is in fast food chains, the oil continues to breakdown every time it is heated. It’s not only the oil that undergoes a harmful change. Other nutrients can be altered by the heating process. An example of this is carbohydrates, which, when heated to very high temperatures, can actually release a certain type of carcinogen. This is another reason to keep in mind that fast food chains are not the place to find nutrition.
- Some fried foods are sterilized with radiation or artificial chemicals. They generally use cheap sterilization methods. Because these methods are cheap, they are often unsafe for consumer’s well being.
YOUR DIET IS A BANK ACCOUNT.
GOOD FOOD FOR CHOICES ARE GOOD INVESTMENTS.