The Brunette Diaries

Healthy lunch options for working women

You are a working woman who is pressed for time as you juggle your domestic life and your professional one. At times, you do not have enough time to cook luxurious meals to take to work for lunch, and finally end up spending money to buy food from your office cafeteria or hotels. But can this be an everyday affair? No; right? Home-cooked meals are always the best as it is healthy and nutritious, and cooked as per your preferences. So, here are a few healthy lunch options that can help to save time as well as provide healthy amount of nutrition and your choice of taste.

Salad

If you are someone who watches weight, then salad is a good option. Chopping a few onions, tomatoes, carrots, cucumber and coriander, and mixing them with boiled corn, a pinch of salt and few drops of lemon can be an easy early morning recipe. You can even add legumes and mushrooms to the salad. This big bowl of salad with your favourite veggies can provide you with the necessary vitamins and minerals. If dicing these vegetable can be hectic during mornings, you can chop them the previous night and store in the refrigerator. All you have to do when you wake up is to mix and pack them.

Roti roll

There are many easy sabzi recipes that can go well with rotis. You can make chapati dough the previous night and store in the refrigerator. The next day, you can make the chapatis and a quick sabzi and pack your lunch. Alternatively, you can stuff the sabzi inside the roti and roll it. While eggetarians can make scrambled eggs, non vegetarians can opt for chicken sausage roll.

Dal rice

Dal rice is one of the most favourite food combinations in India. It does not require too much effort and is easy to cook. You can mix dal with rice and pack as one, rather than carrying both in different lunch containers. Remember to mix extra dal to avoid drying up of your lunch.

Vegetable pulao

Pulao is a mix of rice with veggies and few spices, and can be cooked easily. You can chop some veggies the previous night and store them in the refrigerator to keep them fresh. There are many ways of cooking pulao, but an easier option would be to cook the raw vegetables along with spices and rice together.

Idlis

Idlis are a south Indian speciality cooked by steaming rice batter. Best combinations for idlis are chutneys. There are a variety of options; but, coconut or peanut chutneys can be made easily when you are in a hurry for your day’s work. Pack a couple of idlis along with any chutney and your lunch for the day is ready.

Stuffed parathas

If making the batter/dough and chutney/sabzi separately is a tough job, stuffed parathas are a good option. When you are preparing the chapati dough, you can mix spinach and roll it to make palak (spinach) paratha. You can also combine potato, paneer, radish and onions to the dough to make the respective paratha. In this way you don’t lose out on your veggies as well as a home-cooked lunch. Stuffed parathas can be combined with curd or pickles.

Now, can you give yourself a reason to not pack lunch from home?

How to resist the urge of eating junk food

Do you find yourself struggling to keep a diet going for more than a week? Do you give in to your cravings just a few days after making that almighty decision to go junk-food-free? Well, we’ve all been there. It’s a hard decision to make and even more difficult to stick to. After all, junk food is all around us on the streets, and is most often irresistible. Here are steps to follow so that you can slowly resist the urge of giving in to your cravings for junk food.

(Also read – Tricks to stop night snacking)

The excessive craving for chocolate stems from deficiency of magnesium in your diet

Identify your craving

According to diet specialists, a craving for a particular food may arise due to something lacking in your diet. For example, the chocolate craving is related to magnesium deficiency and the sugar craving is related to protein deficiency. You can eliminate these deficiencies to make sure you rid yourself of these cravings.

(You might find this interesting too – Are you obsessive about healthy food?)

Remove temptations

Stack your fridge with wholesome food rather than junk

Temptations are stronger when they are easily available. Keeping a pack of fried potato chips in your kitchen isn’t going to make things easy for you. Try this – go to the grocery store with a full stomach. This way you won’t bring home the usual junk that you bring that can tempt you to forget your diet.

(Try reading – Food that influences your weight)

Buy wholesome food

Most often, you give in because you find a shortage of wholesome food at home. Well, you have no one to blame. Stack your fridge with good, healthy and wholesome food so that you don’t have an excuse to binge on junk food.

Avoid boredom

Keep yourself busy so that you don’t binge due to boredom

Most people eat when they are bored. Keeping yourself busy will help you stay away from unnecessary snacking.

Drink water

Drinking plenty of water is very important. Usually, people confuse thirst with hunger and binge on something unnecessary. Dehydration can also cause unhealthy cravings.

Now that you know what to stay away from and what not to, consider indulging once in a while, just to satiate your taste buds.

Tips To Resist Junk Food

That constant struggle between fitness and fatness can get you really frustrated! The war of junk food cravings over health is one that almost everybody fights. If you do have certain fitness goals to achieve, it is important to abstain from, or reduce the intake of junk food, but at times the cravings seem too strong. Here’s how you can resist it.

(Also read – Super foods that help you lose weight)

Determine your weakness

A particular food may be your weakness. Figure out what it may be. For instance, I have a weakness for two-minute noodles. Figure out what is your junk food favourite and it will be easier to abstain from it.

(Also read – How to resist the urge of eating junk food)

Find your triggers

It is important to figure out what triggers you to indulge into junk food. The triggers may range from depression, boredom to medical conditions. Try to list down what exactly is your trigger, and if needed consult a doctor. You can also stay away from these triggers by keeping yourself busy.

Find replacements

If you frequently have a craving for a particular food, consider replacing that food with a healthier alternative that is quite similar. For example, if you love sweets, try indulging in mango, which is a healthier alternative and may be equally tasty.

(Also read – Food that influences your weight)

Eat regularly

Another way to stay away from junk food is by eating healthy regularly. By doing this, you don’t leave space for unnecessary binging, which involves junk food, usually. Plan smaller meals, probably 5-6 a day, instead of the usual 3 meals a day.

Half size your portion if you indulge

If you do indulge, try making the portions of your junk food lesser. Only take a few bites of your dessert, or share your dessert or meal with a friend or partner. You can even try eating it slowly so that the brain is satiated.

(Also read – Are you obsessive about healthy food?)

Exercise

Exercising will make you feel guilty to indulge in junk food. This is because you are putting in effort to lose weight. Exercise can balance blood sugar levels and ease your digestion as well.

Are You Obsessive About Healthy Food?

You have read countless articles on what to eat and what not to eat and you pride yourself in being someone who takes good care of yourself. You have the strict resolve to eat healthy food and rarely ever slip off the health plateau. Raw fruits, Boiled veggies and Salads are your best friends. But did you know that your extreme awareness (read obsession) about eating healthy can lead to an eating disorder?

Orthorexia (used as a parallel with other eating disorders, such as anorexia nervosa) is a fixation on eating only healthy or pure foods, or what an individual perceives as healthy or pure. Nutritionists and doctors have seen an increase in number of people who seem to have an obsession about eating only those food items which they feel are healthy for them.

Aarti Shah, a 26 year old is one such person. Being health conscious, Aarti decided to restrict the intake of salt and sugar in her diet. “My mom’s got diabetes and my dad suffers from high blood pressure. Over time as I read up and realised that I could too suffer from the same ailments. Hence, I decided to restrict my diet of sugar and salt. It wasn’t even difficult as my parents followed the same routine. In spite of optimizing my diet, I fell seriously ill last year. I used to feel exhausted and drained all the time even though I wasn’t doing anything strenuous. Through body check up I was surprised to learn that told I had some imbalance of sodium and potassium in my body. Basically the lack of essential minerals like sodium and glucose made me feel lethargic. It was then that I realised that one needs to have things in moderation and not completely cut out things from your diet without proper consultation from a doctor.”

Practising gynaecologist, Dr. Darshna Thakker, has often come across people who are obsessed on eating right and in turn end up harming themselves. “The problem is with so much awareness, there are number of people who get too obsessed on what they are eating but then in their effort to eat healthy and pure food they tend to miss out on a balanced diet. Also each body’s requirements are different at different age groups. Everything needs to be done in a balance.”

Even though Orthorexia is not yet an officially recognised eating disorder, there are signs that one can note of suffering from it.
– Being overly concerned with your eating habits.
– Feeling the guilt of deviating from strict diet guidelines.
– Having critical thoughts about others who do not adhere to rigorous diets.
– Distancing from friends or family members who do not share similar views about food.
– Avoiding eating food bought or prepared by others.
– Worsening depression, mood swings or anxiety regarding food matters and habits.

“Eating healthy is always a good choice, but not at the cost of health and that includes psychological health. Nutritional deficiency can make one irritable and depressed. So make sure you choose right and be wise,” adds Dr. Darshna.

Ways to get rid of cellulite

Cellulite is a condition in which the skin appears to have areas with underlying fat deposits, giving it a dimpled, lumpy appearance. Around 90 percent of women suffer from it in their legs, buttocks or stomach. There are ways in which you can significantly reduce the appearance of cellulite. Let us look at some of them.

(Also read – How to burn fat without losing muscle)

Eat healthy

A healthy diet plays an important part in keeping cellulite at bay. Eat plenty of fibre and whole grain foods as well as fruits and vegetables, since they help to remove waste and toxins from the intestinal tract. Drink plenty of water as well. Water helps in shedding of fat and also in strengthening the collagen in your skin.

Exercise

Cellulite is basically fat. Excess body fat shows itself through cellulite. Exercising regularly can reduce this excess fat and get rid of cellulite.

(Try reading – Main causes of belly fat)

Massage

Massaging the area with certain tools available in the market will help in stimulating circulation and breaking up fluids beneath your skin, leaving a more even appearance.

Gelatin

Consuming gelatin helps in tightening loose skin and it also improves digestion. It is also rumoured to help reduce the appearance of cellulite. So, there’s nothing like trying.

(You may find this interesting – Fitness habits to establish in your 20’s)

Coffee scrub

Coffee scrubs can be beneficial in reducing cellulite as well. The caffeine in coffee helps in tightening the skin.

Kettlebell workouts

Kettlebell workouts are a great way to increase blood flow and reduce the appearance of cellulite. Known to be one of the most effective ways to build muscle and burn fat, Kettlebell exercises are especially good for your thighs, hips, buttocks and stomach area.

(Also read – How to lose weight without hitting the gym)

Omega 3

Consuming Omega 3fatty acids and fat soluble vitamins will help reduce cellulite over time. Besides, they are also good for various other functions in your body!

Junk food made healthy

When it comes to eating right, one of the worst things to do is treat it like a chore. And because our mentality has it that healthy food is boring, we don’t even take a minute before calling for pizza. But guess what? Comfort foods, like everybody’s favourite pizza, burger, or fries, can be made healthy too!

Also read: Tips to keep your kitchen healthy and clean

Of course, you’ll have to do away with all the bucket loads of oil and fattening ingredients that are not doing any good for your waistline. Today I’m going to share a few recipes for healthy homemade everyone’s favourite junk food, which will not give you a reason to worry about your weight!

Hot’n’crispy French fries:

Who loves hot crispy fries? I do! And because I can never satiate my cravings for a huge bag full of French fries I decided to make them healthier. Here’s how…

Baked french fries are a tasty yet healthy option to calm your junk food craving

You will need:

4 large potatoes or sweet potatoes if you want extra, extra healthy

One tablespoon olive oil

Salt as per taste

Water

Method: Wash and cut the potatoes into thin long slices (you may keep a little bit of the skin on for taste and health benefits). In a large pan, boil some water and dunk the potatoes in with some salt. Once they’re done, drain them on a piece of clean cloth and give it a shake to make the edges a little rough. Drizzle a baking tray with olive oil and spread the potatoes out on the tray. Bake for 30-40 minutes or until golden brown and crisp. Yummy, crispy and healthy French fries are ready to serve. Don’t forget the salsa dip!

Also read: Are you obsessive about healthy food

The massive hamburger:

Hamburgers top everybody’s favourite foods list. When it comes to burgers, bigger is always better. But the best burger and the current favourite of mine is my mom’s recipe of a good healthy homemade one. It’s a must try.

When it comes to burgers, it’s always the bigger the better

You will need:

Whole grain burger buns/Sesame buns/Multigrain buns

Fresh lettuce

Tomatoes

Onions

Cabbage leaves

Many slices of juicy grilled chicken ham/vegetable patties

Tangy homemade salsa sauce

Low fat mozzarella cheese/ fat-free cheddar

Tomato ketchup

Mustard sauce

One teaspoon of either low fat mayo or olive oil

Also read: 6 awesome Maggi noodle recipes

Method: This one is no less than a food extravaganza. Get your chicken ham slices/veg patties and the burger buns grilled. Wash and slice the tomatoes and onions. Wash the lettuce and cabbage leaves thoroughly and pat them dry with a soft kitchen towel or simply spread them on a plate and put them in the freezer for 5-10 minutes. Now, once you’ve got all your ingredients handy, start piling them up in 2-4 layers however you like it. For a fun food session, let your family members do the stacking themselves! Vegetarians can make the same by using veg patties instead of the chicken.

Crunchy crust pizza: Pizzas may be a takeout speciality but once you try this pizza-made-healthy option you’ll definitely know why it’s better. Most times, the chewy pizza crust adds to the inches on our belly; so in this homemade variety I used the ever so healthy whole grain chapattis with a twist!

Whole wheat pizza can also be yummy! Try it to believe it.

You will need:

For the crust:

1 cup whole wheat flour

1 cup all purpose flour (maida)

2 teaspoon yeast

1 teaspoon salt

Hot water

1 tablespoon olive oil

For the toppings:

Black/green olives

Red/Yellow bell peppers

Onions

Tomatoes

Jalapenos/pickle

Dried Oregano/Dill leaves

5 sprigs of parsley/fresh coriander leaves

200 grams cottage cheese/soya chunks/chicken breast/lean minced chicken (steamed)

Boiled baby corn/corn kernels

One bowl of grated feta cheese/goat’s cheese

One bowl of grated fat-free mozzarella cheese

Salsa pizza spread

Salt and pepper to taste

Method: Combine the whole wheat flour and the all purpose flour with yeast, salt and hot water in a food processor, to make a light and fluffy dough. Knead well so that the dough is soft. Lightly flour a flat surface covered with plastic wrap; let the dough rest for 30 minutes maximum. Meanwhile, chop the olives, tomatoes, onions, jalapenos, and the herbs. Roll out the dough in circles or rectangles and use a fork or toothpick to prick it. Spread a thick layer of salsa spread on each rolled out crust. Top the pizza crust with the chopped veggies, herbs, and cottage cheese/chicken (or whatever you are using as a main ingredient) and season it with salt and pepper. Sprinkle the feta and mozzarella cheese on top and bake in a pre-heated oven at 450 degrees C for 10-12 minutes. Serve immediately.

Unexpected Weight Loss Could Be a Serious Problem

Many unexpected stuff can make you happy, like getting an unexpected holiday or finding money in your pocket, or like unexpected weight loss.

NO, unexpected weight loss might just be a real serious problem, so while you may be celebrating for losing some weight, get checked up if it isn’t a symptom to any diseases or disorder!

1) Muscle loss (sarcopenia)

People tend to experience muscle loss as they age because they neglect to maintain muscle health. This kind of muscle atrophy is sarcopenia, which can begin as early as your 40s and cause unexplained weight loss and reduced strength, energy, and mobility. To avoid muscle loss, one should add more protein and vitamin D to their diet. Older adults require more protein to build muscle at that age. Also, adding weights to your workouts helps build muscle mass and strength.

2) Cancer

Cancer, in general, can cause weight loss, but there are several types of cancer, such as lung, pancreatic, biliary, and colon, that are known to lead to unexplained weight loss. Abnormally functioning cancer cells grow out of control, speed up your metabolism, and wear out your entire body by using its resources, which causes weight loss. Cancer treatments can also lead to weight loss. Radiation and chemotherapy often cause a decrease in appetite, and it can lead to side effects, including nausea, vomiting, and mouth sores that discourage eating.

3) HIV and AIDS

AIDS, Acquired immunodeficiency syndrome, chronic and potentially life-threatening disease that is caused by HIV, human immunodeficiency virus. HIV can make it harder for your body to absorb nutrients, which causes malnutrition and can lead to a decreased appetite. While there’s no cure for HIV or AIDS, there are medications that can dramatically slow the progression of the disease and allow you to live an otherwise healthy life.

4) Depression

Usually, when a person is depressed, he or she losses interest in almost everything that exists in life, even the ones they enjoyed previously. In this mood-disorder, giving up eating is one common thing that is found, whereas many start overeating. But, depression does result in weight loss which isn’t healthy at all. While there’s no one single cause of depression, many cases can be treated effectively with medication and therapy, although some antidepressants can also contribute to further weight loss.

5) Diabetes

Diabetes is often associated with weight gain or obesity, but surprisingly, weight loss can be one of the diabetes symptoms. When the body is no longer able to produce insulin sufficiently, glucose is no longer making it into the bloodstream to be used as energy. When there is an insufficiency in insulin, the body starts burning fat and muscle for energy, causing a reduction in overall body weight. If you are a diabetic and are experiencing weight loss, you need to see your doctor asap.

Let us know if this article helped you in any way, also suggest what you’d like us to write on.

Keep Off These Foods If You Want To Enjoy A Healthy Heart

Your heart is the engine of your body. It is responsible for the circulation of the life of our bodies, that is, blood. Therefore, you have to take good care of it if you want to live a healthy and long life. To help you do this, we have compiled this list of foods you need to avoid to maintain a healthy heart.

1) Cold Cuts

In themselves, cold cuts do not endanger your heart’s health. However, their continued usage means that you will keep exposing yourself to raw salt consumption. By taking too much salt, you expose yourself to heart diseases.

2) Beef Jerky

Even though beef jerky is popular among meat lovers, its continued eating exposes you to excessive raw salt consumption. The results? High risk of developing artery failure and cardiovascular diseases. In fact, a 1–ounce serving can contain up to 700 milligrams of salt, which is more than four times what you expose yourself to when taking the same amount of chips.

3) Margarine

In as much as people love it, margarine is a source of unhealthy trans fatty acids, which make it dangerous for your cardiovascular health.

4) Processed Meats

Even though they are not dangerous in themselves, avoid them when possible. The reason is that they are persevered using salts and nitrites that are responsible for weakening your heart health. Therefore, it is necessary to take a maximum of two servings weekly. This way, you will avoid exposure to these chemicals.

5) Soft Drinks

Soft drinks are not that “soft” on your heart. On the contrary, these simple sugars are rich in soda that is culpable for triggering stroke inflammation and raising sugar level. The result of such conditions is that they strain artery walls and increase your risk of developing heart disease. If it is a must to take soda, then you should limit it to a maximum of seven 8-ounce servings weekly.

6) Added Sugars

Added sugar is another culprit behind increased chances of developing heart disease. The reason is that it increases blood pressure and high triglyceride levels.

Since you know the secrets, the ball is in your court to avoid these delicious and sweet poisons that could harm your heart health. It is now up to you to apply these little secrets and enjoy healthy living.