Articles on index of breakfast related articles

5 Healthy Breakfast Ideas to Kick Start Your Morning!

Ms. Swati Kapoor, Dietitian/Nutritionist
Skipping of breakfast can make you feel grumpy and frustrated throughout the day. Taking out 15 minutes in the morning for something healthy and filling, can improve your energy and fitness level.Read to know more about low calorie breakfast options.For most of us, healthy breakfast comprised of 3 components.Whole grain carbohydrateServing of a dairyServing of fruit.Hence to help you get there, here are some tips of making sure your breakfast is quick and healthy.Healthy breakfast ideas 1.Oatmeal breakfast bowlDaily consumption of a bowl of oatmeal can lower blood cholesterol, because of its soluble fibre content.You can make it more healthier by adding almonds and fruit in a bowl of milk plus oats porridge.100gms of oatmeal contain 68 calories, 1.7 gram fiber.2. Eggs on ToastEggs are the best source of protein which is why they keep you in high energy for long time.They can be included in breakfast in the form of poached egg, boiled egg, omelette and scrambled egg with multigrain toast.One egg has only 75 calories which includes 7 grams of high-quality protein, 5 grams of fat, along with iron, vitamins, minerals, and carotenoids.Get to know more about benefits of eating eggs.3. Blend a healthy Fruit smoothieIt is a thick blended drink made with raw fruits.Less in calories, packed with fiber, antioxidants and minerals.It helps to boost immunity and gives you satiety.1 serving (245g) of fruit smoothie contains 90 caloriesGet some interesting information on hidden calories in Smoothie.4. Yogurt, Cereal and NutsMuesli is a breakfast dish based on raw rolled oats and other ingredients including grains, fresh or dried fruits, seeds and nuts.You can easily mix it with yogurt to make a healthy breakfast.It is high in fiber and whole grains, which regulates the digestive system, is filling and can aid in weight control.Muesli is a potent source of antioxidants.The addition of nuts provides a great source of protein and omega-3 fatty acids.5. Besan chilla/Chickpea flour pancakesMade from gram flour this dish is usually eaten in combination with curd.It is an instant, nutritious, low calorie, protein rich recipe ideal for breakfast time.It is low in calories and is also a good vegetarian protein source.You can throw some seasonal vegetables like carrots, spinach, beetroot for added nutrition.1 serving contains 143 calories. Well! these are the most easy to implement breakfast options in daily routine. So what are you waiting for. Let’s stop skipping the most important meal of the day with the help of all of the above healthy Indian breakfast ideas.Do it and feel the change yourself!

Are You Eating the Right Breakfast?

Ms. Swati Kapoor, Dietitian/Nutritionist
Amidst our growing consciousness for good health we find ourselves grappling for better and fitter options for our daily meals, of which, breakfast is the easiest and possibly the most effective.Breakfast cereals have emerged as a popular item for the first meal of the day because they are easier to prepare and promise significant health benefits.So, let’s talk about the healthiest breakfast option available to us – muesli. In its basic preparation muesli is quite healthy. After all it is all about whole oats, wheat flakes, dried fruits and nuts. However, added sugar and preservatives turn the whole deal sour by making it fattening and unhealthy.Good news is that there are plenty of “no added sugar” options in the market. The oats and wheat flakes provide dietary fibre, which helps in fighting bad cholesterol and digestion problems. The recommended daily roughage intake is between 25 g to 38 g, of which, 100 g of muesli covers about 2.9 g to 6.9 g (depending upon the type and brand).Muesli is an energy-dense food. Half a cup of muesli contains around 750 kJ of energy, which practically chases away any specs of drowsiness after waking up. One noteworthy point is that unneeded energy gets converted into fat. So, be careful about your carbohydrate intake.In short, the health benefits of a bowl of muesli with added milk, fruits and seeds/nuts is a dish full of fibre, vitamins, protein, omega 3 and minerals!Just try to avoid buying the packs with excess dried sweet fruits because they add to the calorie content heavily. Instead, add fresh fruits and seeds/nuts like apple, banana, strawberries, pear, almonds, walnuts, raisins, pumpkin seeds, flaxseed etc. and restrict your portions. Do not have more than half a cup per serving. Just because muesli is such a healthy meal, some people prepare it at home to avoid risking intake of unwanted unhealthy additives of the packaged one. It is fairly simple to prepare and you can add exactly what you want to your muesli.A footnote on the importance of breakfast:Skipping breakfast is the most common mistake people make while trying to lose weight. Skipping breakfast often slows metabolism over a period of time because the body gets used to fewer calories. So anytime you add it back to your routine it gets added to your system as extra calories (especially since the body is not used to it), lending evidence to the notion that breakfast makes one fat.Just remember that you can substitute milk with yogurt, fruit juice, or even just plain water, in case it starts getting boring. All these ingredients have multiple health benefits and promote weight loss by nourishing the body and regulating metabolism.

Fight Your A-L-L-E-R-G-Y With A-L-L--E-N-E-R-G-Y!

Mrs. Anju Chandna, Yoga and Naturopathy
We often hear people say that they are allergic to one thing or another. So what is this 'being allergic' really mean? It basically means a signal that your body sends out to your brain saying that it does not like a particular thing. On a casual note the thing in question could be a color, a particular kind of music, a person, a voice but on a serious note, it could be a fume, a smell, an odour, a pet or its dander, any matter in the environment around us like dust, pollen. The instant response of the body is to reject this irritant by sending out some 'protest' signals from the brain. For example an instant response to a smell could be itchiness in the throat or a fume that irritates your system could make your eyes water and so on. There are innumerable kinds of matter all around us and our body could be allergic to any of it. Finding the allergen that affects you the worst is like looking for a needle in a haystack. A mild exposure to that deadly allergen triggers a violent response in your system. Your eyes start watering or you start coughing incessantly or you have itching on your body or worst of all you get a bout of breathlessness. It’s not really the fault of the matter or the so called ‘allergen’ here, rather it’s your body’s immune system that identifies that innocent piece of matter as an enemy and goes into a hyper-sensitive protective mode.So what do you do? Medically speaking there are two ways to tackle the issue. One, suppress your immune system by taking medication. Anti-allergens will suppress the hyper-sensitivity of your system. Chances are your body symptoms will immediately subside. But can you be sure for how long?In case, you’re allergic to the polluted air, the next time you step out into the open and breathe in that air, your body will respond again and you start wheezing. Again you take some anti-allergic medicine and all is well! But again for how long?This process continues and one day you realize that your anti-allergic medication is now your permanent accomplice. You in fact graduate to higher medications, inhalers and even steroids. Now, there is another way to deal with this issue. You acknowledge that your body has an ‘allergic tendency’ and that you need to help your body to face it.The first step towards facing the issue is by not suppressing the allergy. Because suppression will only make this allergy change tracks, it won’t leave your body. The only way to get rid of the allergy is by increasing your body’s capacity to fight it. Body capacity here refers to immunity. Enhancing immunity is the only real therapy to get rid of allergies.Natural medicines like Ayurveda and even Homeopathy broadly work on this principle. No wonder there is a slight element of aggravation in your condition before you actually start getting some relief. The aggravation is an indication that the allergen has been induced and now the body will prepare to fight it.Our body has vast reserves of self-healing and self-repair mechanisms that lie untapped, because we don’t have the time to go deeper beyond the symptomatic effect of our disease on our body. If you dig deeper, the body’s immune system can work wonders for you. It will guard your body against diseases like a loyal soldier if you decide not to suppress it by insane and reckless medication.Nature has given us a miraculous substance like salt to enhance your immune system so that your body becomes strong enough to resist the allergy rather than going into a defensive mode. Salt therapy can help you fight allergies the natural way without medications and no harmful side effects!

Are Corn Flakes Healthy or Fattening?

Ms. Swati Kapoor, Dietitian/Nutritionist
When people think of a healthy breakfast cereal, they often think of cornflakes and milk. Breakfast is good for you but what is odd is the association of cornflakes with health. Cornflakes are not exactly a health food, and we will show you why.The base ingredient of cornflakes is corn. Sugar, malt flavouring, and high fructose corn syrup are the other major ingredients of corn flakes, and most of them have a high content of Glycemic Index. As Indians, we already have the ‘belly gene’, and are prone to diabetes. So consumption of high GI carbohydrates only increases that risk. To ensure whether corn flakes are really healthy or not, let’s go through their nutritional analysis.Calories and Nutrition in Corn FlakesQuantity CarbohydratesSugarProteinFibreCalories1 cup (25 gm)21.7 gm3 gm1.7 gmLow95The low protein content in corn flakes will not keep you full for a longer period. They might be low in fat but the sugar content promotes fat storage. Some breakfast cereal advertisements might show that corn flakes help you lose weight, but they only expect you to eat limited quantity of corn flakes for all your meals.Can Cornflakes Make You Gain Weight?Corn flakes contain sugar in the form of high fructose corn syrup. This kind of sugar is basically a simple carbohydrate that belongs to a class of chemically-related sweet-flavoured substances. Many people add sugar or honey to their corn flakes along with milk to add flavour. This only increases the sugar content of the cereal, putting you at a higher risk of gaining weight.Even though our cells need sugar (glucose) to survive, consuming too much of it can cause numerous health problems. Added sugar contains no beneficial nutrients and excess consumption only contributes to tooth decay, diabetes, and obesity.Scientifically Speaking: The American Heart Association (AHA) have said that added sugars “contribute zero nutrients” and are just empty calories “that can lead to extra kilos, or even obesity, thereby reducing heart health.”In early 2014, the World Health Organisation (WHO) called for a reduction in daily sugar intake to 5% of total daily calories in order to tackle public health problems, such as obesity and tooth decay.Can Corn Flakes Promote Diabetes?Processed foods with more sugar content come under the category of high glycemic food, thus increasing the chances of diabetes. Unfortunately, the glycemic index of corn flakes is very high i.e. 82.High glycemic index form of carbohydrate present in corn flakes produces high concentrations of blood glucose levels. This increases insulin demand and contributes to the high risk of type 2 diabetes.Therefore, it won’t be inappropriate to say that corn flakes are not healthy. They can aggravate many health problems like diabetes, heart problem and most lifestyle diseases that are linked to obesity.Healthy Alternatives for CornflakesIf you really enjoy your breakfast cereal then we recommend you to switch to wheat flakes or oatmeal. You can improve the nutrient quality of your breakfast cereal with some low fat milk. Add a dose of vitamins, fibre and antioxidants with fruits like berries, apples or bananas. Protein rich foods are known to increase insulin secretion and your blood sugar will be normal. So, add some nuts for protein, healthy fats and fibre.This way you can enjoy a delicious breakfast cereal without making any compromise on your health.

How Protein Rich Breakfast Helps You Lose Weight?

Ms. Swati Kapoor, Dietitian/Nutritionist
Eating a high protein breakfast can be the secret to weight loss for many. According to one research, it was revealed that people who ate high protein breakfasts with low carbohydrate content, felt fuller throughout the day.Power of protein It is an important component of every cell in the body. Your body uses protein to build and repair tissues. The body also uses protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. It is one the macronutrients required by the body in large quantities. Though it does not act as a reservoir like fats and carbohydrates do, but our body needs requires a certain amount of protein every day. The requirement varies depending on the amount of physical and brain activity the body goes through.Protein rich breakfast and weight loss Protein takes longer than other macronutrients to digest. This means that it vacates the system far later than the other macronutrients. This particular aspect of protein plays an important role in managing ideal body weight. In its connection with hunger, it has been found through various studies that those who eat a protein heavy breakfast feel fuller for longer periods of time and do not binge or crave for junk foods.The second reason given by recent research by the American Journal of Clinical Nutrition with regard to protein, says that when we consume a protein based breakfast, this macronutrient stimulates the secretion of the gut hormone (called Peptide YY). Peptide YY triggers long-lasting feelings of fullness. In fact, in one Nutrition Metabolism study, dieters who consumed more than 30% of their daily protein intake at breakfast ended up eating nearly 450 fewer calories a day.Protein rich breakfasts should contain high quality sources of protein such as eggs, low fat paneer/cottage cheese, fish, milk and other dairy products. In order to lead a healthy eating pattern, one should always focus on the very first meal of the day. If that meal contains a bulk of the daily recommended amount of protein, then one can also manage their ideal body weight without bingeing on unhealthy food through the rest of the day.

Get Freedom From Alcohol

Dr. Swasti Jain, Dentist
Are you concerned about your alcohol intake? Maybe you feel that you're drinking too much or too often. Perhaps it's a habit you'd like to better control.It's always wise to check with your doctor — she should be able to help you decide whether it is best for you to cut back or to abstain. People who are dependent on alcohol, or have other medical or mental health problems, should stop drinking completely.HOW TO CUT DOWN ALCOHOLThere are lots of simple ways to cut down on the amount of alcohol you drink. It can help to work out if there are particular times or situations when you tend to have a drink, whether that’s a bad day at work or a weekly pub quiz tradition, and plan what you’ll say and do differently next time.Have more alcohol-free days a week. Try agreeing on certain days with your partner or a friend and help each other to stick to it.If you are planning to drink alcohol, decide on a limit in advance and make sure you don’t go over it.Swap every other alcoholic drink for a soft one – starting with your first drink.Try shandy instead of a pint of beer, or swap some wine for soda and have a spritzer.Don’t stock up on beer, wine or spirits at home.Finish one drink before pouring another, because topping up drinks makes it harder to keep track of how much you’ve had and when you planned to stop.Avoid buying drinks in rounds, that way you don’t have to keep pace with anyone.Tell a friend or partner that you’re cutting down on alcohol, they can support you – or even join you.Keep a diary of your drinking - For three to four weeks, keep track of every time you have a drink.- Include information about what and how much you drank as well as where you were. Compare this to your goal. If you're having trouble sticking to your goal, discuss it with your doctor or another health professional.     10.Don't keep alcohol in your house. Having no alcohol at home can help limit your drinking.     11.Be persistentMost people who successfully cut down or stop drinking altogether do so only after several attempts. You'll probably have setbacks, but don't let them keep you from reaching your long-term goal. There's really no final endpoint, as the process usually requires ongoing effort.

Healthy Breakfast for Good Health

Ms. Swati Kapoor, Dietitian/Nutritionist
In a way, breakfast is "breaking the fast" because after sleeping for eight hours and being without food during the night, our brain and muscles need energy and fuel to kick-start the body functions. The glucose in food (as well as the vitamins, minerals, dietary fiber, and protein) is how we get this energy. With this rush of nutrients and glucose to our brains, we are better able to concentrate, focus, are productive, and in better spirits. Breakfast really is the most important meal of the day. Not only does it give you energy to start a new day, but breakfast is linked to many health benefits, including weight control and improved performance. A healthy breakfast can also increase endurance and strength, especially if you have a very active job or if you plan on going to the gym after breakfast. A well-balanced breakfast will also increase mental alertness and concentration. Healthy carbohydrates are essential for this, since they provide the glucose that fuels your brain.Make the choice for health! Here is the list of healthy breakfast ideas that will get you going all day long.Oatmeal: Oats are considered as one of the most nutritionally balanced and healthy breakfast option. Use oats and skimmed milk to make your perfect breakfast, add some fruits if you want. This is a great way to start the day as oats have a low GI (Glycaemic Index) so they do not raise the blood glucose level very quickly, which is good as it can help stabilize the appetite.Upma: Upma is also a good option for a healthy breakfast. Upma is a great combination of semolina (suji) & green vegetables, which give you a nutrient-rich meal full of vitamins that will warm and fill you up. This light breakfast is very healthy and will give you the energy you need, just make sure to go easy on the salt and oil and incorporate plenty of vegetables for a balanced breakfast.Fresh fruit: Breakfast is not all about oats and bread & butter. Fresh fruit in the morning can also be a great & healthy way to start the day, as they are easy to digest and are an efficient source of raw energy for the day. If the water-based fruits are not filling enough, go with bananas. Besides, you can always cut the fruit up and add it to your other favorite breakfasts.Stuffed Parantha: Stuff Parantha could also be a healthy breakfast option. It's also a nutritious and filling breakfast. You can add green vegetables like methi, spinach, cauliflower or also you can stuff with low fat cottage cheese. Make sure you cook on a non-stick pan with minimum oil. This is not only a delicious option but it's also full of nutrition and keeps you full for a longer time.Smoothie: If you really can’t face breakfast try to have a smoothie instead. Just blend some fruits such as berries, apples and bananas with some milk. All those antioxidant vitamins in the fruit will help boost your immunity, apart from giving you a tasty blend of filling beverage.Eggs- Scrambled eggs in the breakfast is considered as a healthy breakfast. Poaching or scrambling eggs with a little milk is a good way to incorporate them into your diet — they provide valuable protein. Scrambled egg on brown bread toast is a much better choice over a fried egg sandwich, especially if you add chillies and tomato.Vegetables Sandwich: Vegetables can be a perfect source for all significant fiber and vitamins required by the body. Spinach, carrots, beetroots and other vegetables of your choice can be used to make a healthy sandwich.There are foods which we have only as a part of our healthy breakfast like cereals, fruits and milk. If you bypass your breakfast you might never get those nutrients. If you have been skipping breakfast and are in bad mood, you probably should know why. Not having breakfast makes you grouchy. So make each day a great day by starting your day with a sumptuous & healthy breakfast.

Why Medicines Will Not Cure Stammering?

Dr. Prasanna Hegde, Speech Therapist
There has been abundant research done on the cause and cure for stammering, a.k.a stuttering. The majority of the causes are psychological in nature, pointing to the stress level, shocks or anxiety related problems which are not medically obvious. Stammering is more of a behavioral problem, over a period of time imbibed as a habit than an anatomical or metabolic one. It seems like a personality trait for the individual.  An individual with stammering may show: Disruption in speech flow (More than in a normal individual)Fast rate of speech*Distractions to the listener away from speech*  AnxietyLow self-esteemLow confidenceFearOthers                                                                                                                                            *coping strategies         So why medicines do not help cure stammering? Medicines mostly work on obvious body functions in metabolism. It may help in building body but a skill like cycling needs practice. Signs and symptoms of stammering are not obvious to any test. Medicines can not be given to have positive attitude, not to get motivation on working. Hence, in stammering we may see imbalance in confidence, attitude towards oneself and others and anxiety levels, medicines may only work as a placebo till you realize that the problem exist in your mind or thinking.  If not medicines, then what? Lets assume for an instance, that a Indian National born and brought up in Indian subcontinent with no significant exposure to western living gets into a job abroad somewhere in the west. The individual may face enormous difficulties coping up with the change in living environment. He/she may either start learning quickly and blending with the locals or look for coping strategies like avoiding situations with the locals. While learning takes some time, but once achieved, it positively influences the individuals quality of life. Avoiding the situation may serve the individual for a short term and ultimately increases anxiety.    Likewise, the best cure for stammering is in your practice of speaking fluently. Learning to speak fluently by using techniques taught by a Speech Language Pathologist always help to boost one's skills, know one's strengths and accept the weaknesses. Combination of behavioral strategies needs to be practiced till SPEAKING FLUENTLY becomes a habit. Stopping searching for over night cure for stammering and meet a Speech Language Pathologist.