Food and Nutrition

How to stop binge eating?

Eat Good 
Feel Good

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Hello again everyone!!
So today I am going to write about something which I was going through a while back and as I have overcome it, I thought it would be nice to share it with you all. Maybe it will help some of you. So a while back I was going through a binge eating phase. Even though I like to cook, I was only reaching for foods that we usually don’t eat on daily basis.

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I can say I love eating pizza, burger, sandwiches, biriyani etc.. And those are my trigger foods. I started buying chips on the daily basis and I was ordering pizza weekly 3-4 times. And as a result, I started gaining weight and I was always feeling low emotionally.
When I realized what was happening to me I instantly changed my diet and routine. Below I am going to list down how I stopped binge eating and I hope this trick helps you as well.

  • Love yourself the way you are. Appreciate the way you are and be grateful for it because that’s what makes you different from everyone else.
  • Stop dieting. Restricting yourself from eating will only make you weak physically and emotionally. In result, you will get triggered by the food again and again.
  • Enjoy your food. When you enjoy your food it will make you happy and you won’t have the urge to eat again and again.
  • Start eating in every 4-5 hours interval. This trick worked wonders for me. I started eating a small portion of food every 4-5 hours. I ate fruits, or salad or simply juice and in the result, I was not having the urge to eat.
  • Talk about your feelings to someone with whom you are comfortable with. Mostly one suffers from binge eating when he/she is emotionally weak or broken. When we talk with someone about our own problems and pain, it helps us to recover from it.
  • No one is perfect. Don’t go for perfection, it will destroy you from the inside. Accept your own personality and know its okay to have flaws.
  • Treat yourself when you are happy. So whenever I used to feel sad or low I used to order food. Instead, I started giving myself my favorite food whenever I felt happy.
  • Stop feeling guilty. Even if you fail to control your urge and eat then its okay. Enjoy your food and be happy about.
  • Be patient and take one day at a time. Binge eating is not something which you can stop at once, it takes constant effort.
  • Be confident about everything you do on daily basis. Give yourself a positive affirmation to boost your confidence.

So guys try this tricks and feel awesome about yourself. Have a great day ahead.

Sayonara!!

Pratha Nayak

Food and Nutrition

Oats: Benefits

Hello Guys!

Greetings to all and hope you are all doing awesome in this tiresome daily life. Somehow we don’t get time to focus on what we are eating daily, so let’s get into something healthy and delicious. Shall we?

Nowadays when it comes to healthy food one name comes upfront and that is Oats and well it does have very nutritional values.

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Basically, oat is a combination of soluble as well as insoluble fiber in the form of cereal grain. The soluble fiber in the grain forms a viscous gel which lowers cholesterol and stabilizes blood glucose levels in our body. Whereas the insoluble fiber helps provide a “moving” experience by curtailing constipation and improving intestinal health.
The main cultivation area for this secondary crop is Northwestern Europe. On today’s date, Russia is the leading country for the cultivation of oats.

Variety of Oats available in the market:

  • Whole grain oats: It is the main oat groats which are the least processed oats available in the market and is very high in nutrition.
  • Steel cut oats: Also known as Irish oats is when oats groats are chopped into small pieces with metal blades.
  • Scottish oats: Also known as Oatmeal is when oats are stone ground into irregular broken bits.
  • Rolled oats: When oats are steamed and rolled into flakes are called rolled oats.
  • Quick oats and Instant oats: These variants are the same as rolled oats but steamed for a longer time.
  • Oat bran: Oat bran is mainly the outer layer of the oat groats.

Mineral Content:
It is said that 1 Cup of cooked oatmeal has 150 calories, 4 gm of fiber and 13 gm of protein. It also provides various minerals like Thiamin, Magnesium, Selenium, Phosphorus, Zinc, Manganese, Iron, Vitamin E, Vitamin B1, Biotin, phenolic acid, phytic acid, etc.

Health Benefits:

  • It is naturally gluten free, so people who are gluten intolerant for them oats is a great option.
  • As oats are very in fiber content, it keeps us full for a very long time and helps us control our weight.
  • It lowers cholesterol level.
  • Provides low- level energy for a longer period of time.
  • Low glycemic impact in oatmeal helps us avoid cravings for a longer time period.
  • It helps in keeping the blood sugar level low.
  • It helps to decrease total daily calories by as much as 81%.
  • It also improves immune response.
  • Reduces risk of cardiovascular diseases.

So its recommended to eat oats at least in any one part of our daily meal. I generally prefer to eat oats for breakfast or lunch. Overnight oats recipes are my favorites as when I wake up in the morning my breakfast is all ready to eat.

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Tip:
I have heard a lot of people complaining that they don’t like eating oats because of its gel-like consistency after cooking. Well here is a small tip for them, take a frying pan and dry roast the oats in low heat. This will reduce the gel kind consistency to a great extent.

So, guys, I hope this post was helpful for you all and if you have any quires or suggestion please comment below. And please follow my page to get my future updates.

Have a great day!

Sayonara!

Pratha Nayak

Food and Nutrition

Almonds – benefits

Hello, again guys!

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Today we are going to know some interesting facts about almonds. Almond is my favorite in nuts and honestly, I was amazed when I got to know that it has so many nutritious properties.

The almond is a species of tree native to Mediterranean climate region. It is also the name of the edible seed of this tree. The fruit of the almond is a drupe, consisting of an outer hull and a hard shell with the seed, which is not a true nut, inside.
Almonds range from sweet to bitter in taste. Sweet almonds are edible and are used in day to day life, while the bitter almonds are used for making oil.

February 16th is the National Almond Day and is celebrated by making almond themed deserts.

Nutritional Facts:

This nut is a very rich source of vitamin E, Calcium, Phosphorus, Iron, and Magnesium. Contains Zinc, Selenium, Copper, and Niacin as well.
Per 100 grams of almonds contains:
Energy: 2408 kJ (576 Calories)
Carbohydrates: 21.69gm
Fat: 49.42gm
Protein: 21.22gm

Health Benefits:

  • Strengthen the immune system
  • Regulates cholesterol
  • Prevents heart disease and heart attacks
  • Controls blood sugar levels and prevents diabetes
  • Healthy brain function
  • Helps in weight loss
  • Prevents overeating
  • Increases digestive health
  • Maintains and rejuvenates skin health
  • Fights cancer and inflammation
  • Maintains dental and bone health due to the presence of phosphorus in it.

The rich source of protein, potassium, vitamin E and folic acid helps in maintaining the health of the heart. And as almond contains riboflavin and L-carnitine, it helps to create new neural pathways in the brain. Which is why it is very beneficial for the brain development of children. It also helps in reducing the risk of Alzheimer disease in adults.
Regular intake of almonds increases HDL (high-density lipoprotein) cholesterol and reduces LDL (low-density lipoprotein) cholesterol in adults which balances the good and healthy cholesterol level in the body.

Uses:

  • Almond milk- People who are lactose intolerant usually use almond milk as a substitute.
  • Almond butter- Not only almond butter is good for health, it tastes amazing if added while cooking. images
  • Almond flour- Adding almond flour in normal flour makes it very healthy and nutritious.
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  • Almonds are added as whole or in form of sliced flakes in desserts like cakes, cookies, chocolates, etc.
  • Almond syrup
  • Almond oil- It is used in cooking as well as skin and hair care products. images.....jpg
  • Also, almonds are roasted and coated with sugar or dated syrup or any other sweet base and are consumed as a snack in many countries.

So it is recommended to eat at least 5-6 almonds per day every morning by soaking it overnight.
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Have a great week ahead guys.

Sayonara!

Pratha Nayak