Thursday October 18, 2018

Stop Mindless Snacking With These 2 Essential Steps

Don't think of snacks as extras, instead consciously work healthy bites into your diet, and make some smart snacks a part of your food plan for the day.

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Snacks
Eat Peanuts, Chickpeas, to Lower Cholesterol and Improve Blood Pressure. Pixabay
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Snacking is not a mindless pursuit. And unlike universally thought, snacks are not devoid of benefits. In fact, if done right, it can be a perfect way of incorporating important, often missed out nutrients to our daily diet. But for that to happen you need to become a smart snacker. Its a skill easily learned, as long as you master and follow the two essential smart snacking rules.

Kavita Devgan, a renowned nutritionist, weight management consultant and health writer based in Delhi, lays down the rules of healthy snacking:

*Ensure that you choose to eat only those snacks that are made from right ingredients. This in fact is an accurate way of ensuring that the nutrients we need are added to our diet. A few of my favourite ingredients include Kaala Channa, nuts like almond, cashews and seeds, olive oil and whole grains.

* Kala Channa, a nutrition powerhouse, delivers a lot of fibre that helps regulate our blood sugar and is also loaded with nutrients that help save us from seasonal disorders by boosting our immunity.

Snacks
The best snacking to boost and maintain heart health is one low in refined carbohydrates, sugars and processed foods. Pixabay

The easiest way to get a stockpile of multiple vitamins and minerals, even difficult to find trace minerals, is to eat snacks that have nuts and seeds added liberally to them. Besides they also deliver high levels of essential fatty acids (EFA’s), wholesome fibre, and much needed good quality protein (with all essential amino acids). My personal favourites are almonds, walnuts, flaxseeds and sesame seeds.

* It is always better to opt for truly baked, healthy and wholesome snacks as they are actually good for you. In fact, one of the best ways to lower fat consumption is to switch from deep fried snacks to baked snacks as they will help you keep both the calories and fat consumption down easily.

* Pick up snacks made in olive oil, as this is the smartest way to ensure omega 3 and to correct the good vs bad fat imbalance in our diet. It is the best way to keep our digestion humming along, keep constipation away and to keep cravings away. A snack made with whole grains (ragi, wheat, oats, jowar, amaranth, bajra etc.) is the best way to add nutrition to our diet and stay full for longer too.

* Make snacking a conscious activity. Snack mindfully, not mindlessly. It is essential that we not only snack smart but we also pick and select our snack smartly. So, wizen up to the misleading marketing messages and avoid snack packs that don’t deliver what is promised on the face of their pack.

Snacks
Eat good food. Pixabay

* Look out for promises and phrases like Fat-Free, Low in Calories and Lite snacks. Don’t take them on face value. All it takes is flipping the pack to the back and reading all ingredients, their proportions, style of making etc. to understand the health and calorie quotient of the snack you are picking up.

* Don’t think of snacks as extras, instead consciously work healthy bites into your diet, and make some smart snacks a part of your food plan for the day. This way they will work for you constructively. Finally, always focus on eating snacks that deliver something extra (yes more than just satisfaction and calories). That way you add value to your daily diet via the snacks that you eat and score some health too along the way.

Shikha Sharma, a dietician based out of Delhi, expresses her opinion on snacking carefully:

Also Read: A Diet Rich in Nutrients Helps in Living Longer: Study

* Focus on Clean Label. Consumers and regulators continue to put new pressures on food manufacturers, asking for even more information on the label. Consumers want to know the origin of their food. Food transparency strategies are now critical elements of the industry – no longer optional.

* Many varieties of snacks and breads sold in supermarkets have taken a huge hit in recent years as consumers are shifting to more health and wellness foods. More gluten-free and clean-label baked formulations are cropping up in stores, thanks to consumer demand for more transparent options that are convenient and more nutritious. (IANS)

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Why Not Everyone Can Travel the World

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Once you leave the comfort and the certainty you have at home, you are exposed to all kinds of experiences,

Many people desire to experience how life feels beyond their borders by traveling to as many countries as the possible, but just a few ever manage to realize their dream of traveling. Several factors may be responsible for this, considering that traveling is expensive and will require to have some time on your hand that you can afford you to spend for the travels.

However, most people don’t have either the money to take care of their traveling expenses or the time to travel. But for some people, they have both the time and the money, but still, they are unable to travel. In order to try and understand this group of people, here are some of the possible reasons why not everyone may be ready to travel the world-:

Traveling may be uncomfortable

Leaving the comfort of your home to explore lands you may have never set foot it may not be the easiest thing in the world. It requires you to be tough mentally and physically so that you are well prepped and ready to deal with both the physical and mental challenges you are likely to face.

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When some people think about the prospects of going through these experiences, they find it easy to take the easy decision.

Once you leave the comfort and the certainty you have at home, you are exposed to all kinds of experiences, including dealing with randy roommates, rude people in public spaces, sleeping in crappy hostels, eating foods you have never eaten before, and a whole horde of new experiences. When some people think about the prospects of going through these experiences, they find it easy to take the easy decision which is to stick to the places they already know and never bother to travel the world.

Travelling will take you out of your comfort zone

The possibility of having to do and experience things you have never done before or which you don’t know how to do is another turn of that make some people to not bother about traveling. The human mind is designed to keep the body safe from any harm, both real and perceived. When it comes to traveling, there are so many unknowns that come into play and the natural way to react to this is to avoid any experience you might have not experience so that the body is not faced with any kind of harm. Consequently, the mind will find more comfort in remaining and doing the things it is used with instead of trying to venture out to find out new things happening in other parts of the world. In such a case, it holds true that better deal with the devil you know than the angel you don’t.

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Consequently, the mind will find more comfort in remaining and doing the things it is used with instead of trying to venture out.

Traveling turns you into a different person

Change is a constant factor of life, and when it comes to traveling, it becomes even more pronounced. This is because you will be moving from one place to another, sampling one experience after the other. You will also be meeting different kinds of people, some whom you will like and others who will completely piss you off.

If you are traveling alone, you learn to be independent very first and if before you the travel you didn’t like the prospects of doing things on your own and taking charge or your own life, you find that you will be a completely changed person. There are some people who are truly scared about the prospects of such change, and instead of having to go through such in the name of traveling, they would rather stick to what they knew and just be as they have always been.

Fear and anxiety

When you leave for a trip abroad, like visiting Canada, the moment you fill the Canada ETA form and you are granted permission to get into the country, it will immediately dawn on you that you are now on your own and you have all the responsibility for taking care of yourself. At such moments, you can’t help but feel anxious about the unknown. If it is a destination you have never visited and you have probably heard about some bad stuff about it, the fear grows even bigger and you start to wonder why you had to take the trip in the first place.

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If you are traveling alone, you learn to be independent very first.

It is this fear of the unknown that is stopping millions of people around the world from traveling, even though they have the time and the money to travel. Some people will be constantly worried about their relatives back at home, while some will get depressed over uncertainties such as falling sick while away and much more. To them, home is always the best and there is no need to bother self to try travel to see other places. You can check out this link if you need more information about entry requirements to Canada, now that we have mentioned it.

Misinformation about certain destinations

Some people are also afraid to travel to certain destinations about some myths or wrong information they got about such places. For example, most people are afraid of traveling to certain countries in African and South America due to conflicts and high crime rates respectively. If you have never been to Kenya and you had that though it has some of the best Safari packages in the world, there are constant fights among communities due to politics, you will not be heading to Kenya simply because you don’t want to be caught in the middle of the conflict. Or, if you were thinking about going to Brazil, but you hear about the rampant violence by gangs on the streets, I guess you will also be changing your mind about taking your trip there.

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It is also possible that some people may be afraid to travel to new places due to bad experiences

Bad experience from past travels

It is also possible that some people may be afraid to travel to new places due to bad experiences they might have received while traveling in the past. There are so many things that can go wrong during trips and all of them are potential turn-offs from future travels. For example, losing your flight multiple times during the same trip can be disheartening. Also getting sick, injured or robbed during a trip may make you decide to never go for another trip again.