Whole grain Archives - InnoHEALTH magazine

Foods that Keep You Warm in Winter

InnoHEALTH Magazine — Tue, 31 Dec 2019 04:55:09 +0000

In this bone-shaking winter every one wants to stay warm. You cannot stay warm in this freezing winter just by wearing warm clothes or rolling blankets around you. To fight winter you have to stay warm not only from outside but from inside.

One reason for an excessive cold can be lacking nutrients and vitamins from your daily food and diet. So, here are some food items that you can add to your daily meal that will not only fulfill your lack of vitamins but also will keep you warm. Here are some foods that you can add to your daily meal to help you stay warmer and increase your overall health.

Also Read: 7 Super Foods For Your Diet This Winter

1. Ginger and Tulsi (holy basil)

Ginger not only increases the taste of our tea but also helps to keep us warm, as it contains gingerol a substance which is used for medical purposes a lot. It helps in many kinds of nausea and also used for reducing body pain. A good cup loaded with ginger can surely help a lot to feel warm. Now, with a great aroma Tulsi leafs (commonly known as holy basil) is used for ayurvedic medicines for a long time because it contains medicinal properties which is used for treating high blood pressure, high cholesterol, headache, skin diseases, eye disorder and many more diseases. So, adding ginger and Tulsi leaf to your tea or in a meal will be a great idea.

2. Dry Fruits

It is always a good idea to add some dry fruits to your breakfast table, as dry fruits contain a lot of vitamins and minerals which keeps the balance of your body in check. Dry fruits like nuts, barriers and raisins, almonds especially almonds helps your body to stay warm in winters by providing a lot of energy to your body. Dry fruits also help you to feel full by providing required nutrients to the body.

3. Chilli and Pepper

Pepper and chilly just by thinking about them makes us feel hot because of their nature. Capsaicin is the chemical which is responsible for the hotness we feel just after eating pepper. As soon as we put the chilli in our mouths the taste buds on our tongue receives the chemical which creates a feeling of hotness eating capsaicin reduces the cholesterol in our blood and makes us feel warm.

4. Whole Grains And Complex Carbs

Because of the fiber whole grain and complex carbs contains, it is hard for our stomach to digest them and to digest them our stomach has to work a lot which requires a lot of energy and when stomach uses a lot of energy it heats up our body because of all the energy generation and consumption. To break those fibers and carbs into essential proteins and minerals, the body has to work hard which will generate heat and we will feel warm. It is almost like providing fuel to an engine to work and emit heat.

5. Drinking Water

Yes, you reading correct drinking water is one of the most effective and simple ways to keep our body warm or to stay warm as our body uses water to maintain its temperature as per the surroundings. During winters we don’t feel trust a lot or requirement of water in the body because we don’t sweat in winters but water is important for the body in many ways as water is responsible for the fluidity of our blood. Drinking water increases the fluidity of the blood and makes it easy for blood to carry all the required elements to the body cells and by doing so increases the body energy. As a reminder you can keep a water bottle with you.

6. Milk

If you are not able to follow or don’t have enough time or resource to add everything or food item mentioned above then you can simply do one thing to stay warm all day long. You can have a full glass of milk in your breakfast which will give you enough energy to work all day and help you to feel full until lunch. Milk is one of its kind food items because it contains almost every important mineral and vitamin which is required for fulfilling our body’s daily requirements. Milk contains

Calcium, used for bones
Protein, used for muscles
Potassium
Phosphorus
Vitamin D
Vitamin B12, for red blood cells
Vitamin A, for immune system
Vitamin B2, converts food into energy

So, you can now understand that milk works as a package of required materials for our body and you don’t have to drink a gallon of milk to make it work only a glass full of it may keep you healthy and warm during a freezing day of winters.

So, try to add these 6 foods in your diet that keep you warm in this freezing winter. As the winters are a prime time where cough cold and flu are an unfortunate fact of life; food is one of the best ways to combat such illnesses. Super foods help you in strengthening your immune system, increase body energy and enhance your mood as well. Read more…

The post Foods that Keep You Warm in Winter appeared first on InnoHEALTH magazine.

Food for thought

InnoHEALTH Magazine — Thu, 01 Feb 2018 06:41:42 +0000

How important is your Mental health for your physical performance

By Edwina Coram

Do you have days when your mind feels foggy; when you can’t seem to think straight or concentrate on anything no matter how hard you try? If your answer is yes, then it might be time to re-evaluate your diet and daily habits.

Some things that we do deplete the body’s system and in turn will affect the ability to think clearly and concentrate. Not eating regular healthy meals can be a drain on the brain, affecting your ability to focus without becoming distracted.

Iron is essential for the transportation of oxygen to the brain, too little iron in your diet means that the brain literally suffocates. Inadequate oxygen supply prevents cells from converting glucose and other calorie containing foods to energy, quick enough to meet your cellular needs. In such case, many cell functions will either slow down or stop altogether. Leaving you feeling tired, and irritable. You may also find it difficult to think clearly or concentrate.

Smoking has similar adverse effects. The nicotine in tobacco smoke constricts the blood vessels and interferes with circulation. This can gradually reduce the number of brain cells, increasing free radicals. These in turn, damage the whole system, due to oxygen deprivation. Again this can make feel sluggish and will also be a burden on your immune system.

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Acute or chronic stress can also result in the inability to concentrate and thus reduce the effect of short-term memory. Likewise, high blood pressure is linked to reduced attention span and memory loss. Concentration can further be affected by lack of physical exercise and obesity.

Smartening up your diet

If you want to restore you concentration and memory skills then a good place to start is with your diet. Mental performance and relaxation can both be improved by choosing the right combination of foods.

Foods rich in iron include whole grains, beans, and fortified cereals. Though these are generally more difficult to absorb than animal sources, vitamin C will help enhance your intake, so you should consider including sources such as citrus fruit, strawberries, red peppers, broccoli, potatoes, watermelon, cantaloupe, cauliflower, and kiwis in your meal.

There are two amino acids in the brain (L-tryptophan and L-tyrosine) which compete with each other to control brain function. The brain uses L-tyrosine to synthesize neurotransmitters such as dopamine and norepinephrine. Both these chemicals are essential to the processes of alertness, clear thinking and concentration. L-tyrosine production is stimulated by protein rich foods such as beans, nuts and soya. The brain uses L-tryptophan to synthesize the neurotransmitter serotonin, which is responsible for relaxation and satiety and slowing down reaction time. L-tryptophan production is stimulated by foods such as sunflower seeds, milk and carbohydrate rich food. Because these chemicals compete with each other, if you want to stay focused and alert throughout the day, then the best thing it to eat protein rich foods. That way L-tyrosine will reach the brain first, thus keeping your mental performance at maximum potential.

If you don’t allow your body a chance to self-cleanse then poor concentration and fatigue can become daily problems. You can help your body relieve itself of toxins by adjusting your dietary routine. Including alfalfa sprouts soybeans, brown rice, sesame salt, miso, and sea vegetables can help to clear toxins from your body and enervate your digestive and metabolic processes.

Adding friendly microflora to your digestive system by eating yogurt or probiotic supplements can also help to detoxify your system and prevent buildup of damaging bacteria in the intestines.

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There are also a number of herbal drinks, which are nutritious as well as helpful for detoxification processes. Dandelion, licorice root, yellow dock root, milk thistle, red clover and burdock root taken in extract or tablet form will each help to remove toxins from the body and boost the immune system. Lemon, beet, carrot, wheat grass and the juices of all leafy greens are the best juices for purifying the blood because as they help to build up essential nutrients.

Several mini-meals and snack throughout the day rather than a few large meals with long intervals will help your metabolism function better by balancing nutrients and keeping the brain supplied with oxygen. A moderate meal every four hours is adequate to balance brain chemical and improve mood and blood sugar levels. But don’t be tempted to nibble, this will lead to craving and gorging and will disrupt concentration further. It is also beneficial to increase your water intake to at least 6 glasses daily, and to limit caffeine (coffee, tea, and coke) to two beverages per day. Remember, if you are consuming less than 2,500 calories daily then it is advisable to at least consider taking a moderate vitamin supplement, but don’t be tempted to use supplements as replacements for nutritious foods.

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InnoHEALTH Volume 3 Issue 1 (January to March 2018) – https://goo.gl/fksdQx

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