Using Microwave – Tips and Tricks

Microwave has secured its place in our kitchen with its so many advantages, mainly the fast and hassle free cooking. It’s not just for luxury rather a necessity especially when it comes to healthy cooking. Microwave can boil, roast, grill and bake, what you cannot do is the deep frying, as the temperature of oil cannot be controlled, so it’s dangerous to deep fry with the microwave. And healthy eating habit does not encourage having deep fried food frequently right??

lets see some tricks and tips for using microwave efficiently. Continue reading “Using Microwave – Tips and Tricks”

Keep fit by eating FAT

When babies are born, approximately 70% of its body is composite of FAT known as baby fat, and it helps to survive us till our body starts metabolize the outside food and get going. There were days  when man was not today’s cultured man, rather was  residing in the jungle and dependent of hunting to eat, so it was very irregular to have full meal.  And to survive from such condition the mechanism was developed in the body to store the energy from food in the form of FAT, so when food is not available, this stored energy helps to survive. Today we don’t have such condition, but our body can not differentiate between starvation and self induced starvation – “dieting”.  So by eating very less calories slows down our metabolism and in turn stores more fat instead of burning it. It’s our conventional thinking that eating FAT makes us FAT.  But that’s not the complete truth, but yes we need to be wise in consuming fat because unlike carbs and protein which is 4 calories per gram, fat is packed with 9 calories per gram. Continue reading “Keep fit by eating FAT”

Protein – in shakes or in recipes?

The word protein came from the Greek work “PROTEIOS” over 150 years ago meaning – “of prime importance”.

First it is important to know that protein is not just something we eat, but its everything that our body consist of. Protein is basic building block of all the organs, bones, ligaments, tendons, muscles, cartilage, hair, nail, teeth and skin. Described above all are passive proteins, while active protein includes enzymes, antibodies, hemoglobin, most of hormones, growth and maintenance protein.

AMINO ACIDs

The building blocks of protein.

Unlike carbs and FAT, protein consists of carbon, oxygen, hydrogen and nitrogen. The nitrogen is important here. This makes protein distinct from carbs and FAT.

There are total 20 amino acids, categorized in two. 1. Essential and 2. Non essential.

Indispensable Amino Acids (Essential Amino Acids):

Since the 9 out of 20 amino acids cannot be manufactured by our body, they are required to get from outside food source. They are known as essential amino acids. Our body requires each and every amino acid to function properly.

They are

Histidine                                              Isoleucine                                           lysine

Methionine                                        phenylanine                                      leucine

Thronine                                              tryptophan                                         valine

Dispensable Amino Acid (Non Essential Amino Acids):

The rest can be manufactured by our body, named as non essential amino acids. They are

Glycine                 Glutamic Acid                    Arginine                               Aspartic Acid

Proline                  Alanine                                 Serine                                   Tyrosine

Cysteine              Asparagine                         Glutamine

As the different arrangement of alphabets make words and sentences, the combination of different amino acids perform different tasks. For example the combinations of amino acids muscles are having, will be totally different from the combination enzymes will have.

Animal protein & Vegetable Protein:

In general one cannot get all the protein from single source, so it is required of us to use different food sources in order to have complete amino acid profile. But comparing the animal protein to vegetable protein , it results in animal protein being rich in complete protein as they contain ample amount of all essential amino acids, while veg proteins are missing one or more of the essential amino acids, thus the conclusion is , combination of  two of them should be practiced.

Animal proteins: meat, fish, poultry, milk & milk based products, cheese and eggs.

Vegetable proteins: grains, legumes, nuts, seeds, and other vegetables.

So whenever we take oats with milk, or beans with cheese we are creating complete proteins. And that’s the perfect way to have protein.

Carbohydrates

All the foods we eat are composed of mainly 3 macro nutrients – carbohydrates, protein and fat. Some of them are prime source of one like bread is mainly a source of carbs, any meat is of protein and butter is of fat. Whereas other foods contain combinations of all of three. For example sandwich. Our body needs all these three macro nutrients as well as many micro nutrients like vitamins and minerals to function properly. Continue reading “Carbohydrates”