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. 

 

Why Is Homemade Food Healthier 

Eating home made food instead of dining out at a restaurant is a healthy habit everyone should try to build. Most of us may have probably heard it at least a dozen times from our parents, fitness coaches, and others. However, we are all guilty of eating from restaurants regularly because of our tight work schedules and other reasons.

If you are someone who loves restaurant food, you may be probably wondering why you should switch to homemade food. There are plenty of reasons why you should eat home cooked food. For starters, several studies have identified that people who eat homemade meals have a healthier diet than the ones who eat restaurant food. Here are a few more reasons that will give you a clear idea on why home-cooked food is healthy. 

Restaurant Food Has Higher Amounts Of Sodium And Fat 

It is no secret that most restaurants use different techniques and ingredients to add flavor to their meals. They use cream, butter, sodium, and salt to improve the taste and enhance the flavor of different dishes. The addition of these ingredients is sure to add extra calories to the food items. 

Likewise, several restaurants also use low-quality oils and other ingredients while preparing meals. This is usually done to reduce the food costs, but these low-quality ingredients may not be good for your health. You don’t have to worry about consuming additional calories and eating food prepared with low-quality oils when eating homemade food.

Home Cooked Food Has Natural & Fresh Ingredients

Home cooked meals are prepared with natural and fresh ingredients without making any compromises on quality and health. Most of us use fresh vegetables and other ingredients that are bought from local markets.

We always try to avoid using vegetables and other ingredients that do not seem suitable for preparing a meal. Unfortunately, you will not be able to ensure that restaurants are using fresh ingredients while cooking meals. 

Homemade Food

Home Cooked Food Will Keep You Healthy & Safe 

The chances of catching a foodborne illness are very high when you are dining out. Most commercial restaurants prepare 1000 or more meals in a day based on customer requirements.

As a result, there is a chance of falling prey to foodborne diseases. Fortunately, you will be able to prevent the occurrence of such diseases by eating homemade meals.

We understand that not everyone has the time and luxury to prepare home cooked food. This is why we have a group of skilled home chefs who prepare healthy and delicious home cooked meals to help you continue eating homemade food. 

 

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!

Top 9 foods to eat every day-

There are multiple kinds of healthy food that we must intake throughout a week, but some foods are mandatory to be eaten every day. These foods are beneficial to keep us healthy throughout the day as well as for a long period of time. Here are the top 9 foods to eat every day for taking care of us from head to toe-

  • Garlic-

Garlic coming from an onion family has many antibacterial properties which boost our immunity and also helps us in fighting the common cold. A small clove consumed every day can do wonders by also detoxifying our body, reduce our blood pressure and also lessen the risk of cholesterol. Well, now you know why garlic is at the top of the list of 9 foods to eat every day.

Garlic- Foods to eat every day

 

  • Tomatoes-

Tomatoes are known to be good for avoiding heart attacks or any other blood or heart-related problems. They are also a very good source of anti-cancer agents and help us in fighting mainly prostate, lung, and stomach and breast cancers. Apart from that, tomatoes are very good in taking care of our skin, especially for people who are prone to sunburns frequently.

Tomatos

  • Avocados-

Avocados, also known by other names like ‘butter fruit’ and ‘alligator pear’, are a highly recommended fruit due to its various health benefits. One of the best reasons to eat an avocado is that it maintains our blood pressure levels due to its high levels of potassium. Avocados are also super heart healthy and also help in weight loss; which makes it the third in our list of top 9 foods to eat every day.

Avacado

  • Spinach-

Nothing is as awesome as this dark leafy superfood which contains high levels of magnesium, calcium and iron. Some of the top benefits of having spinach every day are that it helps in controlling our diabetics level, and also helps in preventing cancer and asthma apart from other benefits. Now you know why spinach is listed as one of the top foods to eat every day.

Spinach

  • Yogurt-

A cup of yogurt a day is beneficial to our body in many aspects, especially if you are on a diet as it helps in appetite and weight control. It also helps in combating many digestive related issues like constipation, bloating and diarrhoea. Apart from that, yogurt is a very good source for boosting your immunity levels.

Yogurt

  • Kale-

This leafy veggie has proven its magic in many aspects of health and is one of the highest recommended foods by doctors. Kale is mainly consumed for a better eye health, detoxifying the body, and also for a better wellbeing of your skin. These are just some of the reasons as to why it is on the list of foods to eat every day.

Kale

  • Cucumbers-

This yummy vegetable contains a lot of water and nutrients and hence is a must to eat every day. Cucumbers are generally very good in reducing the risks of chronic diseases like heart problems, cancer and autoimmune diseases. They are also a very good source of water, hence helps in hydration and also in weight loss.

Cucumber

  • Grapefruit-

One of the major reasons as to why people love grapefruit is that it helps in weight loss aggressively. The citrus factor of the fruit reduces chances of strokes in women and also helps in controlling our blood pressure and heart health. This is exactly why it is one of the foods to eat every day.

Grapefruit

  • Bell peppers-

These beauties are a wonder when it comes to maintaining our eye health. Due to its high vitamin C properties, it also helps in boosting our immunity to high levels. If you are pregnant, capsicums area great source of nourishment to your foetus.

Bell peppers

Now maybe you are not a person who can easily eat all this every day as you are a busy bee. But you can definitely incorporate healthy eating by simply eating homemade. Subscribe to healthy homemade meal plans now only from Masala Box, or simply download the app.

Top 5 foods for yoga to heal your soul on INTERNATIONAL YOGA DAY!

‘The more you bend, the less you break ‘ is the saying when it comes to yoga. June 21st is witnessed as International Yoga Day and India is always at the top of the game when it comes to Yoga. Here is a list of top 5 foods for yoga for an intense yogic like you.

  • Dark green leafy vegetables-

Leafy vegetables

Dark leafy veggies like spinach, lettuce and broccoli are rich in vitamins like A, C, K etc. and also contain high levels of iron, magnesium and fibre among many others. A yogic diet with these goodies helps us in protecting our cells, strengthening our bones and also helps in achieving a healthy body weight.  Many yummy recipes can be made out of these fine green veggies like salads, soups, and in some cases even energy drinks; which is why this is listed first for the top 5 foods for yoga.

 

  • Quinoa-

Quinoa

Quinoa is a flowering plant and is botanically related to spinach and amaranth. It is very nutritious as it contains a good amount of fibre, carbohydrates and protein among others.  It also helps in achieving weight loss, healthy bones and also in repairing tissues.

 

  • Fruits-

Top 5 foods for yoga

Although it sounds cliché, fresh fruits are a very important part of your yogic diet. Fruits contain high levels of vitamins, minerals and fibre among many others. When you stretch out for an hour of the day make sure you have a fruit because it helps us in boosting energy, maintaining healthy bones, and also in losing weight.

 

  • Lemon water-

Lemon water

If you are into yoga it’s better to have warm lemon water although it can be consumed both warm and cold. Lemons, apart from the fact that it tastes good, contain folates, potassium, and most importantly vitamin C. It helps us in staying hydrated, maintaining a healthy weight, and also in reducing muscle pains.

 

  • Tofu-

Tofu

Soy milk is processed and curdled to make Tofu. It contains proteins, magnesium and calcium and can be used in preparing many tasty and healthy recipes like scrambled tofu, wraps and even curries. Further, it helps in maintaining bone density and also helps in weight loss.

 

A  healthy diet of our top 5 foods for yoga, helps us in healing our soul and also lead us to an active life.

Celebrate International Yoga Day with Masala Box by eating healthy and homemade. Subscribe now or download the app!

 

Recipe Thursday: How to Make Cheesy Vegetarian Chilli Mac

Looking to add some variety to your culinary expertise? A cheesy vegetarian chilli mac might just do the trick. A favourite among both kids and adults alike, this quirky take on a classic mac ‘n’ cheese is hit all the right flavour notes and is packed with all the good stuff your body needs. Make it for dinner, brunch or packed lunch, this one is a winner!

Chilli mac

Ingredients:
  1. 1 tbsp olive oil
  2. 1 medium-sized onion – diced
  3. 2 cloves of garlic – minced
  4. 2 tbsp flour
  5. 2 cups of diced tomatoes
  6. 1 ½ cups of tomato puree/sauce
  7. 2 cups of kidney beans (soaked overnight)
  8. 2 cups of black beans (soaked overnight)
  9. 2 cups of pinto beans (soaked overnight)
  10. 1 cup of corn kernels
  11. 2 cups of vegetable broth
  12. 2 cups of uncooked macaroni (elbow) pasta
  13. 1 cup of cheddar cheese
Method of preparation:
  • Sautee the diced onions and minced garlic in olive oil in a large pot on a medium flame for about 2-3 minutes, until the onions become transparent.
  • Add the flour to the sautéed onion and garlic mix and continue to stir the mixture for about 2 minutes. You can continue this step until the flour and chilli powder mix starts to form a coating at the bottom of the pot.
  • Drain water from the kidney, black and pinto beans. Add all the three varieties of beans, corn kernels, diced tomatoes and tomato puree to the pot along with the vegetable broth. Stir until all the ingredients are thoroughly mixed. While stirring, it’s important to make sure there are no lumps in the mixture.
  • Add the uncooked elbow pasta to the mixture and stir until it’s combined with the bean-tomato mixture. Close the pot with a lid and cook until the water in the pot comes to a boil. It’s advisable to carry out this step over a medium flame. To avoid the formation of clumps, make sure you keep stirring the pasta mixture every now and then.
  • When the pot reaches a boil, turn the heat down so that contents continue to simmer. Let the simmering continue for another 10-12 minutes. Stir frequently to avoid the pasta from sticking to the bottom of the pan.
  • Once the pasta becomes tender, add the grated cheddar cheese to the pot and mix until all the cheese has melted.

Your cheesy vegetarian chilli mac is ready to be served! You can find more easy to prepare and delicious homemade recipes on Masalabox.

Happiness Through Healthy Eating

Healthy eating habits, unlike common misconceptions, aren’t about restricting your diet or steering clear of foods you love to eat. Healthy eating is all about feeling energetic, improved health and mood – basically, feeling great. The amount of diet and nutrition advice that is out there can you leave you overwhelmed and confused. But the truth is, maintaining a healthy diet isn’t that difficult.

Healthy Eating

How Eating Habits Affect Your Mood

Everyone is aware of how healthy eating helps maintain a healthy weight and avoid weight-related ailments. What’s overlooked is how your diet has a serious effect on your mood and sense of wellbeing. Studies have linked diets consisting of processed meats, frozen meals, restaurant food and sugary snacks to increased susceptibility to depression, stress, bipolar disorder and anxiety. An unhealthy diet can even trigger serious mental health disorders such as ADHD, Alzheimer’s disease and schizophrenia.

A diet that comprises of a lot of fruits and vegetables, more home-cooked meals and reduced intake of sugar and refined carbs can remarkably improve your mood and lower the risk of mental health issues.

How You Can Adapt Healthy Eating Habits    

Transitioning to a healthy diet doesn’t require giving up all your favourite foods or changing your eating habits all at once. Sudden changes in your diet often lead to cheating or giving up in the early stages. The best approach to switching to a healthy diet is to incorporate a few, easy-to-adapt health hacks – such as adding a portion to salad to your meals. Here are some simple steps you can adapt to make your diet healthier:

Eating more homemade food

Cooking your own meals or ordering homemade food rather than commercially-prepared, restaurant food makes it easier to monitor what you consume. When you eat homemade meals, you are consuming fewer calories as well as avoiding the chemical additives, added sugar and unhealthy fats that make you feel bloated and lethargic.

Simplify your diet

Health Tips

Instead of focusing on counting calories, try to approach your diet in terms of colours, variety and freshness of the ingredients. Try to minimize the intake of packaged, frozen and processed food and eat more food that is prepared using fresh ingredients.

Making the right diet changes

Eating HealthyWhile eliminating the unhealthy foods in your diet, it is imperative that you replace them with healthier alternatives. Replacing trans fats with healthy fats – eating a portion grilled salmon instead of a bucket of fried chicken – can improve your health. However, replacing animal fats with refined carbohydrates won’t help in any way.

Listen to your body

How you feel after a meal is a great way to determine if your meal choice was healthy. The healthier the meal, the better you feel. Unhealthy, junk food makes you feel bloated, tired and lethargic.

Drink loads of water

WaterDrinking enough water is an integral part of staying healthy. Water helps flush toxins and other waste products from the body. Dehydration can often cause tiredness, low energy and headaches. Keeping your body well-hydrated can also improve your overall eating habits as thirst is often mistaken for hunger.

Planning and moderating your diet   

Homemade FoodPlanning your diet is a great way to keep your diet in check. Moderating and portion control is yet another great way to maintaining your health. Eat the right amount of healthy, homemade food during the week and reserve the restaurant food for that weekend outing or a cheat day.

 

 

Make a lifetime investment by understanding how you can keep yourself healthy, make eating the right food choices. Happy World Health Day!

5 Delicious Watermelon Recipes to Try at Home

One of the best things about summer is the abundance of watermelon. Apart from being a delicious low-calorie diet, the fruit also packs antioxidants and electrolytes that play a vital role in keeping your body cool in this hot, humid weather.

Here are five ways you can use this water-rich fruit to the fullest this summer:

Frozen watermelon ice cubes

Watermelon

If you enjoy the fruit-infused water, then this one is a sure shot winner! Cut watermelon into small chunks and pop them in the freezer. You can use the frozen chunks in place of ice cubes to keep your drink cold and release that subtle, sweet delicious flavour we all love!

Dip it in dark chocolate and season with sea salt

Health Tips

Cut watermelons into big chunks and pat dry them well. Dip the dried watermelon chunks in dark chocolate and sprinkle sea salt on them before putting them in the fridge to set. This one is a definite must-try.

Drink it!

Watermelon Juice

A simple watermelon and mint agua fresca are just what you need to cool down this summer. Juice a mix of watermelon chunks, mint and maple syrup to enjoy the most easy-to-make, refreshing drink. You can also this mix to prepare cocktails on a Saturday night.

Make a salad

Salad

Very few things are as refreshing as a salad in this sweltering summer heat. Cut the watermelon into small cubes and toss it with some cucumber and feta cheese for the perfect balance of sweet and salty. You can experiment with other combinations of vegetables and fruits as well.

Cold soups

Cold soups

It can’t get much simpler than throwing a bunch of ingredients into a blender and transferring into a bowl, ready for consumption. A watermelon gazpacho requires minimal prepping and makes a lip-smacking appetizer. You can find the recipe here.

What are your favourite ways to consume watermelons this summer? Let us know in the comments below.