5 Immunity Boosting Indian Foods You Should Try

The New Year, 2021 is finally here and most of us would be probably planning to take up some new year resolutions. It is no surprise that the resolutions of so many people are related to eating smart and eating healthily. Eating less junk food and avoiding overeating are usually two of the most common food related resolutions. However, if you are planning to eat healthily, it is important to include immunity boosting Indian foods in your diet. 

Including immunity boosting and healthy food in your daily diet will make you feel good, healthy, and it will make your immune system strong. This will in turn help you to stay away from diseases. So, you might be probably wondering what are the immunity boosting Indian foods that I can easily find. Here are a few immunity boosting food suggestions to help you get started. 

Indian Gooseberry 

Indian Gooseberry, which is popularly known as Amla is a superfood that is rich in healthy vitamins and nutrients. In fact, Amla is one of the richest Vitamin C sources. Vitamin C has the ability to boost immunity. The amount of Vitamin C in Amla is more than 20 times when compared to that of Orange. 

Amla also helps in cleansing the colon, which will result in the removal of excess toxins from the body. In addition to that, Amla is quite effective when it comes to a number of skin related issues. So, it would be a good idea to include Amla in your diet. 

Ghee

Many of you might be surprised to see Ghee in the list of immunity boosting Indian foods. This is mainly because there is a common misconception that clarified butter or Ghee is fattening. However, ghee is one of the healthiest Indian super foods available out there and it is something you should definitely include on your daily diet. 

Ghee is packed with Omega 3 and Omega 9 fatty acids, Vitamin A, B, and C. It is also a healthy source of butyrate and healthy fat. Pure ghee that cow gives also generate both energy and heat in our body, which will keep you warm. Including ghee in your diet will also help your digestive health in many ways. 

Immunity Boosting Indian Foods

Whole-Grain 

Whole-grain is another easily available and affordable Immunity boosting indian food. Most of us indulge in unhealthy foods and festive treats in the month of december and start putting on weight. These festive treats do not help you when it comes to providing nutrients in your body. This is where whole-grain comes into play. 

Whole-grains like pearl millet, bajra, and maize are rich in iron, protein, fiber, and starch. As a result, whole-grains are capable of giving your immunity system a boost along with helping you lose weight and increase good cholesterol levels in your body. 

Tulsi Leaves 

Tulsi leaves offer plenty of health benefits. In fact, the health benefits of tulsi leaves have been vouched by both science and Ayurveda. The green tulsi leaves are available in most Indian households, but most people are not aware about the immunity boosting properties of tulsi leaves. 

The expectorant, antitussive, and immunomodulatory properties of tulsi leaves will help in immunity boosting along with keeping your lungs clean. Having tea in the evening with Tulsi leaves or simply chewing them in the morning before having breakfast will surely keep you healthy. 

Honey 

Honey, the sweetening agent of nature, is rich in magnesium, calcium, and iron. Additionally, raw honey has a number of medicinal properties. For instance, the antibacterial properties of honey soothe our throat and it also protects us from fungi and bacteria. Including honey in your daily diet will also boost the immunity system. 

If you are someone who loves to cook & eat sweet food items, it is best to replace the refined sugar with honey. Refined sugar doesn’t have any nutrients and is not healthy so it is best to replace it with honey. Mixing honey in water and drinking it daily will also aid in weight loss. 

It may be quite difficult for you to include all these immunity boosting Indian foods in your diet when you are leading a busy life. Stil, you gotta find ways to eat healthy and eat smart. If you are wondering how to do that without cooking at home, take a look at our Smart Carbs plan, which has yummy but guilt-free meals that will help you eat healthily.

How To Eat Healthy During Christmas

Sticking to a balanced diet and eating healthy may seem quite challenging during the holiday season and festivals. As Christmas and New year are just around the corner, most of us will be attending parties and enjoying delicious feasts. It is true that most of us tend to overeat during this time of the year and we also treat ourselves to Christmas cakes, cookies, and other Christmas delights.

We do realize that it will be really difficult to not indulge in tasty Christmas treats. However, if you end up overeating, you will put on more weight, which will negatively impact your weight loss goals. So, it is important to know how to eat healthy during Christmas and the rest of the Holiday season.

Since New year is coming up, we tell ourselves that I will start eating healthy and take it up as a New Year Resolution. It is an excellent idea, but that doesn’t mean you should overeat during Christmas. So, here are a few simple tips and tricks that will help you to eat smartly and healthily during Christmas.

Try Not To Overdo It

2020 has been a tough year and it’s finally coming to an end. Christmas is a time to have fun, relax, and spend quality time with your near and dear ones. So, do not put yourself on more stress by saying no to your favorite foods. Some people who are on diet even say not to Christmas cakes and they end up craving it badly a day later.

It is okay to have one or two slices of the Christmas cake, enjoy a few Christmas cookies, and eat the food you love. However, you need to have a control on how much you are eating. This will help you to stay healthy along with enjoying a few delicious Christmas treats.

 Eat Healthy During Christmas

Eat Less When You Can

Christmas dinner is one of the best parts of the festival and it is something we all look forward to. So, eating less during the Christmas dinner will be probably something we don’t want to do. It is important to realize that a Christmas dinner or one-off celebration meal may not make a huge difference to your healthy eating plan.

The trick is to limit the celebration meals to either one or two. And, if possible you should try to eat less during your other meals. This will allow you to keep control of your daily calorie intake without skipping the Christmas dinner.

Choose Healthier Options

If you are at home, you can easily prepare healthy meals with fresh ingredients. You need to make a few smart options like avoiding processed and red meat with chicken, turkey, or fish. You should also include more vegetables and food that are high in protein in your diet.

Since it’s Christmas, you will be probably planning to dine out with friends or family. If that’s the case, make sure to pick healthier options instead of filling the plate with your favorite food items. If you want to have a dessert, it is best to opt for fruit-based desserts.

Cut Down On Drinks

There is no denying that Christmas and New Year are days when we drink more than usual. In fact, most of us tend to drink more during the month of December. People who are drinking at home often end up losing count, which is why you should drink responsibly and have better control.

Some people tend to skip or avoid meals to drink more alcohol. This is a bad idea, as skipping meals will make you feel weak because you do not have enough nutrition. So, do not skip meals, instead drink less, and have control on how much you are drinking.

Conclusion

Christmas is one of the best and most interesting times of the year and it can be quite hard to stick with a healthy diet during the season. That said, you can always have a cheat day during the Christmas week or on the Christmas day itself. If you are at home, you can easily prepare healthy meals. However, if you are not at home and still want healthy home cooked meals for Christmas, we can help you get it delivered to your doorsteps.

Why You Should Track What You Are Eating

Several individuals who are trying to lose weight often fail to realize one important thing. It is that tracking what you are eating can help you with your weight loss journey in many ways. In fact, multiple studies have revealed that people who track their daily food intake online tend to lose weight faster. So, if you wish to lose weight, it is best to track what you eat. 

Surprisingly, several people feel that tracking what they are eating and noting it is a tedious task. However, the reality is that there are several apps that will allow you to keep track of what you are eating. This means that it will take you only a few seconds to document and track your daily food intake. If you are still wondering why you should keep track of what you are eating, here are a few reasons that will give you a better idea. 

Increase Mindfulness

Do you remember what you had for lunch last day or what you ate for dinner last night. Some of us often forget what we are eating due to our busy life or other reasons. It is always good to have a clear idea on what you are eating on a daily basis. 

Keeping track of what you are eating will surely increase mindfulness. You will be mindful of your daily eating habit and you may end up cutting down on junk and sugary food items. 

Track What You Eat

Gives You A Clear Idea Of Your Current Eating Habits

Some people do not realize they are overeating while others fail to notice that they are consuming more junk or sugary food. If you are seriously trying to lose weight, you should have a clear idea on how much calories you are consuming on a day. Tracking helps you to understand how much you are eating on a daily basis. 

In addition, you will also realize the calorie content in the food items that you are eating. This may encourage you to choose healthier and better food options, which will help you with your weight loss goals. 

Helps You Understand How Nutrient Dense Your Food Is 

One of the best things about keeping track of your daily food intake is that you will be able to get an idea on what you need to meet your nutritional needs. You will soon realize that you should skip the couple of crunchy and spicy samosas that you are eating with your tea. This is because eating those samosas will result in exceeding the daily calorie intake. 

Chocolate, cake, and ladoo are favorite desserts of many of us, and we often eat them daily. However, when you are tracking what you are eating, you will learn that you need to stop eating them and look for healthier alternatives.

Daily Calorie Limit

Several studies claim that an adult woman should eat 1600 to 2400 calories on a daily basis. Likewise, adult men are advised to eat approximately 2000 to 3000 calories per day. When you are trying to lose weight, your fitness coach may advise you to limit the calorie intake by 1500 or 1800 (based on your current weight. 

If you are not keeping track of what you are eating, you may exceed the limit on most days. This will negatively affect your weight loss goals. Fortunately, you will be able to stay well within the daily calorie intake by tracking your meals. 

Helps You To Understand The Progress

There is no denying the fact that making changes to food and diet habits is hard. In fact, it can be quite challenging and tedious when you are switching diet habits to lose weight. You will get hungry and you may be tempted to overeat at times. 

That said, if you are able to make considerable changes to your diet and food habits, you deserve praise. One of the fascinating aspects of tracking food is that it will help you understand your progress. The effort that you put in will surely give you the motivation to move forward. 

Bottom Line

If you are trying to switch to a healthier diet or want to start eating healthy, you should track what you eat. We understand that many of us may not be able to cook healthy meals at home due to our busy schedules. This is why we have introduced a guilt free meal plan, Smart Carbs. The meal plan will help you easily keep track of what you eat and offer you tasty guilt-free meals. 

How To Eat Healthy During Diwali

The festival of Lights, Diwali is almost here. The festival celebration marks the beginning of endless celebrations, sweet & gift exchange, and late-night parties featuring irresistible food. We all get tempted when we get a glimpse of the delicious looking Diwali sweets and crunchy Diwali snacks. No matter how hard we try to avoid these Diwali delights, most of us find it really hard to stay in control.

In fact, a few words of persuasion from family or friends is enough to get us to eat these delicious sweets and snacks. However, no one can blame you for enjoying Diwali delights, but it is important to have a control on what you are eating. This will help you to avoid overeating and gaining a few pounds. Here are a few more tips and suggestions on how to eat healthy during Diwali. 

Eat Healthy During Diwali

Eat Homemade Sweets 

One of the simple tricks that can help you cut down the intake of large amounts of calories is to eat homemade sweets. Buying sweets from shops or markets may seem like the easiest thing you can do. However, you won’t be able to know what ingredients are used in the sweets. This is why it is better to prepare homemade sweets and snacks. 

You will be able to limit the use of oil, ghee, sugar, and other ingredients when you are preparing sweets at home. Fortunately, there are plenty of Diwali sweets recipes that you can easily prepare at home with a handful of ingredients. 

Avoid Fried Snacks And Other Foods From Shops

We all have the tendency to try fried snacks and other fried foods from shops. This is something you should try to avoid if you are trying not to gain weight during Diwali. Moreover, several shops often reuse the same oil to prepare snacks, which is unhealthy. The reuse of oil may result in the creation of free radicals that can cause severe harm to your body. 

The good news is that making snacks at home will help you to eat and stay healthy. In fact, you will also be able to have a better control on what you are eating. Here are some of the best and easy to prepare Diwali snacks that you should check out. 

Stay Hydrated

It is important to drink water regularly to keep yourself hydrated. If you are someone who drinks fizzy cold drinks, then it will surely leave you dehydrated and it may also increase your calorie intake. Water has the ability to clear toxic chemicals and uric acids from your body. 

If the uric acid level in your body is high, you will start craving for sweets and sugary delights. Lemon or buttermilk juice will help you to keep the uric acid level in control. Also, you should consider avoiding alcohol if you are seriously trying to lose weight. 

Try Not To Skip Meals

Diwali is a busy time and the excitement can often get in way of our eating schedules too. Most of us often end up skipping meals while others save up for delicious Diwali treats when attending a party. Skipping meals will only make things worse. In fact, you will be really hungry and may end up eating a lot more. 

Opt For Healthier Alternatives

It is best to eat on time and avoid skipping meals if you want to stay healthy during the Diwali season. One of the major advantages of eating meals on time is that it will make your stomach full. As a result, your brain will give you the signal on not to eat more. 

It is true that Diwali is the time to enjoy traditional snacks and sweets. However, it would be really good if you can switch to healthier alternatives like dry nuts and fruits. You will be able to cut down the intake of several calories if you choose nuts, fruits, cashews, almonds, and figs instead of sweets. 

You can surely enjoy a couple of traditional Diwali delights. However, if you are able to limit them to one or two, you will be able to meet your fitness related goals. Do not deprive you off your favorite Diwali snacks & recipes, do enjoy the, but eat them in smaller portions. 

Indian Superfoods That Should Be Included In Your Diet

If you are someone who is trying to switch to a healthy diet, you may have probably heard the word ‘superfoods”. However, if you are dieting for the first time in your life, you may be unfamiliar with the word. So, let’s start from the basics. Superfood is a term that is used to define nutrient dense food items that are beneficial for our body. 

Indian superfoods

However, most of us think of olive oil, broccoli, kale, and greek yogurt when they hear the word superfoods. However, there are plenty of Indian superfoods out there that are rich in nutrients. These superfoods will also help you with your weight loss goals. In addition, they are affordable when compared to other superfoods. So, here is a list of Indian superfoods that you should try to include in your diet. 

Turmeric 

Turmeric is a spice that can be found in almost all Indian households. It is used in most of the dishes that are cooked in an Indian kitchen. The medicinal properties of turmeric and its ability to fight inflammation are two main reasons why turmeric is listed as a superfood. The regular use of turmeric may also boost the cardiovascular system of your body. 

Amla

Amla, which is popularly known as the Indian gooseberry is capable of helping us strengthen our immune system. It has a very rich Vitamin content and also has excellent antioxidant properties. It is also a great pain reliever and will also help in improving eyesight. Several doctors and health experts advise pregnant women to eat Amla due to its high nutrition content and ability to fight conditions like gestational diabetes & anaemia. 

Curd

Curd is another easily available and affordable Indian superfood that you should include in your daily diet. About 100 to 150 calories are available with ¾ cup of curd. Curd is also high in calcium and provides you with the adequate amount of calcium that your body needs. Regularly eating curd will boost cardiovascular health and improve digestion along with strengthening your teeth and bones. 

In addition to these three Indian superfoods, you should also include nuts, berries, green vegetables in your diet. Nuts contain micronutrients and monounsaturated fats that will lower the risk of heart diseases. Berries are high in Vitamin C, fiber, and age-defying anti-oxidants. 

You could also stick to a balanced and healthy diet by switching to our Smart Carbs plan. Smart Carbs plan has a fine selection of nutrient-dense, healthy, and home cooked meals that will help you to eat healthily. 

 

Low Calorie Indian Foods You Should Include In Your Diet

Several people who are trying to lose weight often decide to go on a low-calorie diet. When you are on a low-calorie diet, you will probably be intaking 800 to 1500 calories daily. Eating low calorie Indian foods can be incredibly beneficial, especially for people who are obese, (the ones with a BMI of over 30). In fact, studies have identified that you will be able to lose 3 to 5 pounds when you are on a low calorie diet. 

So, if you are planning to lose weight, you should consider switching to a low calorie diet. However, there is a common misconception that you will need to avoid eating your favorite Indian food. This is not true because there are plenty of low-calorie Indian foods that you can eat. If you do not know which are them, here are a few low-calorie Indian foods that you should try. 

Oats Idli

Oats Idli is actually a south Indian dish, but it is an ideal breakfast option for the ones who are trying to lose weight. Idlis are usually prepared with rava or rice batter, but here it is prepared with oats to make the idlis healthy. The amount of calories in 2 oats idli is around 52 calories, which makes it a perfect choice to start your day. 

Sabudana Khichdi

Sabudana Khichdi is one of the popular dishes prepared and consumed during Navratri fasting. The low-calorie Indian food is packed with nutrients and it will give you enough energy. You can easily prepare Sabudana Khichdi at your home and serve it with roasted peanuts. It is best to use a low-calorie vegetable oil instead of ghee, but you can still use a bit of ghee.

Chicken Tikka

If you are looking for a non-veg low-calorie Indian food, then chicken tikka is one of the best options. The tasty dish is sure to keep you satisfied and you won’t feel hungry. However, make sure to use less oil and spices when preparing chicken tikka. Tandoori chicken is another excellent low-calorie Indian food option for non-vegetarians. 

Low Calorie Indian Foods

Switching to a low-calorie diet can be quite hard when you are not eating from home or when you don’t have time to cook. However, you can still eat smartly and stick to a low-calorie diet with our Smart Carbs plan that contains well-balanced and nutrition-dense home cooked meals. 

Why Is It Important For Kids To Follow A Healthy Diet

International Chef Day is celebrated on the 20th of October every year. The day is observed every year to help all of us know about the integral role of chefs in our society. Additionally, International Chef Day greatly focuses on educating children on eating healthy. In fact, the theme of International Chef Day 2020 is “Healthy Food For The Future.” 

How your kid eats today is sure to have a significant impact on his/her health throughout adulthood and adolescence. Eating food that is rich in nutrients is essential for the mental and physical development of children. So, let us discuss on healthy eating for kids and why it is really important. 

Why Kids Should Follow A Healthy Diet

Nutrition and diet are two important factors that can have a huge impact on the growth & health of kids. Children need plenty of nutrients to develop necessary tissues and functions. The absence of these nutrients may have a big impact on the health of kids. The behavioral patterns, basic brain function, & more are often influenced by a child’s diet. 

Benefits Of Eating Healthy

Studies have revealed that poor nutrition and diet can restrict the brain development of children. An unhealthy eating habit or diet may also result in issues with behavior and attention span in some children. Also, the body requires an adequate amount of nutrients and energy to build bones. 

One of the major perks of kids following a healthy diet is that the risk of obesity will be considerably lower for them. The good news is that sticking to a proper and healthy diet will help your kid to stay away from all above listed issues.

What Does Balanced Diet For Kids Really Mean

Ensuring that your children are eating fruits, vegetables, and other food items rich in nutrients is not just enough. You will need to make sure that your children have a healthy relationship with food. For instance, they should not eat just for the sake of it and they should also be aware that binging on junk food is unhealthy. 

Eating homemade food is the best way that will help you to ensure that your kids are getting enough nutrition. It can be quite hard to get your kids to follow a healthy diet when you don’t have time to cook. If that’s the case, we can help you get healthy and delicious home cooked meals for your family. 

Here’s Why Skipping Meals Is A Bad Idea

 

A busy work schedule or a busy day can often make you forget the last time you had a meal. This is something that happens to most of us and we all end up regretting the decision to skip meals later. We all feel tired and extremely fatigued whenever we miss a meal or two. As a result, most of us try not to skip meals and focus on eating healthy food on a daily basis. 

However, several people, especially the ones who are trying to lose weight skip meals to lose weight. There is a common misconception that skipping meals can help you lose weight. The reality is that intermediate fasting or skipping meals in a proper way can lead to weight loss. However, skipping meals and intermediate fasting is not the exact thing. 

The Difference Between Intermediate Fasting And Skipping Meals 

Consuming not enough food or skipping meals during the day will make you feel dizzy. You may feel like your head is spinning and even feel like you are about to pass out. This is because of the drop in the blood glucose level in your body. If you don’t eat enough, your brain may send signals to your body indicating that it’s time to shut down. 

So, if you are planning to follow intermediate fasting it is important to do it properly. When you are eating, you will need to make sure that you are consuming food and nutrients that will allow your body to function smoothly throughout the fasting period. 

Why Skipping Meals Is Not A Good Idea

One of the major issues with skipping meals is that you may feel you are running on low energy throughout the day. The reduction in blood sugar levels will surely affect your ability to think and function properly. In short, if the brain does not have enough glucose to use, then your body will not function at 100 percent. 

Smart Carb Plan - Why You Should Never Skip Meals
Smart Carb Box

Skipping meals can also affect your mood and it may also result in overeating at times. So, if you are seriously looking to lose weight, it would be best to not skip meals. Instead, you should focus on cutting down calories per day and eating healthy homemade dishes. You could also try our Smart Carbs meal plan, which is focused on helping customers to follow a protein-rich and well-balanced diet that will help them to eat healthily and lose weight. 

 

Top 5 benefits- why you must drink water!

Drinking water is a habit that is skipped by many of us in the rush of our lives. Almost all of us overlook the benefits of staying hydrated. The apt amount required in a day for a woman is around 3 litres while for men it is around 4 litres a day.

 

Here are some of the benefits of drinking water –

 

  1. Flushing out toxins-

water

H2O helps you to flush out toxins from your body by letting your body release it through sweat and urine. When the body is dehydrated, it finds it difficult to flush out the toxins due to the less amount of fluid inflow in the body. The lungs, liver and kidneys help in the detoxification, and it is the fuel for it.

2.  Improving complexion-

water

Studies show that water helps in improving complexion since the skin is also an organ which requires hydration. Staying dehydrated can lead the body to be dry, flaky and tight. Good skin requires a good amount of hydration, in order to avoid wrinkles, dry skin and much more.

3. Regulating body temperature-

water

Sweat is the natural cooling system of our body, and hence drinking water helps to regulate the perspiration levels of our body. Perspiration helps in cooling down the body and shows the hydration level of the body. Perspiration also helps in detoxifying the salts of our body, as mentioned before.

4. Preventing Backaches-

water

Yes, water helps in preventing backaches. Our discs in our vertebrae are composed of it, hence dehydration can lead to backaches. Staying hydrated supports the water system of your vertebrae.

5. Increasing brain power and energy-

water

The human brain is composed of 73% of water, hence needs constant hydration. Dehydration can lead to constant mood swings, lack of concentration, lack of alertness and much more. If you feel tired at work, drink up some fluid instead of some caffeine.

 

Today is World Water Day and many organisations are recognising the importance of it through various campaigns. We, at Masala Box, gave out bottles to our subscribers of the day to spread the word. We ensure that it is not wasted and that it is used in the most efficient manner.

 

5 METHODS ON HOW TO AVOID JUNK FOOD-

How to avoid junk food seems to be a common issue of the present generation and is a tough one to tackle with. Studies have shown that fast food acts with the same effect of cocaine or heroin by triggering the pleasure centres of our brain. This trigger results in the form of addiction but this article will talk about 5 ways on how to avoid junk food.

  • Understand the ‘Right’ and ‘Wrong’ foods-

how to avoid junk food

The first key to avoiding unhealthy food is to completely understand the complexities of junk food like obesity, chronic diseases, heart attacks etc. Research on why junk food is known as “junk”, and ultimately understand what the benefits of ‘right’ foods. That is when you start your self-therapy to cut in your cravings.

  • Don’t diet, just change your lifestyle-

walking

This is one of the key stages of how to avoid fast food. Make small lifestyle changes like incorporating more of walking for short distance travels, starting out on eating homemade food, and also by keeping yourself mentally and physically engaged. Try to stay active by doing simple workouts, cooking, meditation or anything else that you enjoy.

  • Calculate your expenses-

calculate expenses

Calculate on how much you spend on unhealthy food per month, and calculate how much you have saved after switching over to homemade food. You will stick to homemade food eventually when you realize your expenses. If you find homemade food boring, you can always incorporate cooking interesting healthy recipes on your weekends.

  • Keep yourself motivated-

motivation

When the craving kicks in, remind yourself of why you chose this lifestyle. Remind yourself of the benefits you will be reaping from this. Understand the importance of this stage on how to avoid junk food.

  • Don’t be too harsh on yourself-

hanging out

Treat yourself thrice a month on fast food. Give yourself a break from all the deadlines, homemade food, and other stress-related factors. Remember to have only 1-3 meals of junk food a month.

 

These 5 methods on how to avoid unhealthy food may seem challenging. If you have no access to homemade food, you can always subscribe to Masala Box. Do check out the website or download the app for a healthier eating habit!