Being low in calories, these will keep you active without feeling bloated leaving just enough space for a wholesome lunch.

1. SANDWICHES

Sandwiches are a great way to eat raw veggies in a tasty way. And if made from whole wheat bread, the sandwich becomes a powerhouse of nutrients, as whole wheat is abundant in fibre, vitamins E and B, selenium, iron, magnesium, and zinc.

A German study published in The Journal of Diabetes Care says that whole wheat bread prevents diabetes. The researchers found that eating it for even three consecutive days improved our body’s insulin sensitivity by eight per cent.

Whole wheat bread is low-fat and regulates the efficient working of almost all enzymes in our body. You could add raw vegetables, boiled or baked chicken or even left-over dry vegetables to it to enhance its nutritional value.

2. IDLIS

Just the thought of steaming, soft idlis could make anyone hungry. Health benefits of idlis make them an ideal choice for breakfast. Made from rice and black gram, idlis are rich in carbohydrates and proteins, besides being loaded with vitamins and minerals.

They are also low on calories, high on energy and are easily digestible. You can team up idlis with any side dish like chutney, pickles or any leftover gravy like sambhar, kurma.

Tip: The toughest part of making idlis is the batter. Hence, it’s a good idea to prepare the batter over the weekend and use it when required during the week [the batter can be refrigerated for about four days].

3. OATS

Just one serving of oats fulfils 20 per cent of our body’s daily fibre requirement. Oats also supply us with antioxidants like avenanthramides that prevent blood clots and heart complications. The beta-glucans [a carbohydrate] in oats enhance immunity, normalise blood sugar and cholesterol levels, and also prevent cancer.

The energy oatmeal endows will keep you active the entire day; it will also satiate you till lunch time—this means no more mindless munching in-between meals.

But, the one reason that sure will make you opt for this breakfast is the research published in The Vancouver Province. It says that eating oatmeal results in clear, glowing skin, reduced acne breakouts, and significant weight loss.

4. CEREALS

Eating cereals like corn, rice, bran, or soy [to name a few] for breakfast is the simplest way of providing your body with maximum nutrients at one go. These cereals are rich in carbohydrates, protein, vitamins and fibre.

They are low in fat but high in minerals like iron, magnesium, copper, phosphorus and zinc. Most breakfast cereals available in the market today are fortified with nutrients like folic acid, antioxidants, and phytochemicals.

Health researchers also strongly support eating cereals for breakfast. Research conducted at the University of Scranton, Pennsylvania, USA, found that breakfast cereals provide the highest levels of disease-fighting antioxidants as compared to other food options.

Another Michigan State University reports that having cereals for breakfast helps manage body mass index and also aids in efficient weight loss. Not only that, a study published in the Daily Mail says that a bowl of cereals for breakfast is as revitalising to your body as a high-energy health drink.

5. MILKSHAKES

Milk is a complete food in itself. Using the low-cal variety of milk will ensure that you reap all its benefits minus the calories. Milk is an abundant source of calcium, protein, vitamins A and B, carbohydrates, zinc, phosphorus, potassium and riboflavin.

All these nutrients guarantee that we have healthy bones and teeth, glowing skin, sharp eyesight and proper nerve functioning. The proteins [casein and whey] in milk are excellent for the growth and development of our muscles.

Ayurveda recommends regular consumption of milk to reverse ageing and its ill effects. An Australian study published in the American Journal of Clinical Nutrition says that when you drink low-cal milk regularly at breakfast, you will feel fuller and consume fewer calories throughout the day. Fruits, when added to milk, multiply the health gains [see fruit salads for benefits of fruits].

6. FRANKIE/PARATHAS

Chapattis [Indian bread] made from whole wheat flour are healthy, nutritious and filling. They are rich in fibre and protein, and low in fat and carbohydrates. You can make chapattis more nourishing by adding the flour of soy/ragi/oats to the whole wheat flour.

Chapattis are light and help in weight maintenance. Cooked veggies are nutrition-packed and when combined with chapattis make a wholesome meal that will keep you charged throughout the day.

7. SCRAMBLED EGGS

Scrambbled eggs are easy to make and yummy to eat. Eggs are a rich source of protein and vitamins A, B and E. They also have abundant calcium, potassium and essential minerals. All these nutrients make scrambbled eggs a complete meal that bestows numerous health benefits.

Regular consumption of eggs averts cardiac complications, regulates the nervous system and prevents cancer. Being rich in sulphur, eggs promote the growth of healthy hair and nails. The proteins [lutein and zeaxanthin] found in eggs protect our eyes from the harmful rays of the sun and also improve eyesight.

According to a University of Connecticut, USA, study eating eggs for breakfast aids weight loss. By keeping you satiated for long, it ensures that you eat fewer calories in the day.

8. FRUIT SALAD

Fruits make the best and tastiest sources of vitamins, minerals, sugar, energy, carbohydrates, fibre and proteins.

By mixing different fruits together, you can be assured of meeting most of your body’s nutrient requirements for the day. Seasonal fruits are nature’s way of providing essential nutrients required by our body during that particular season.

Combining seasonal fruits with some common ones will make for a complete meal every morning. Besides, Ayurveda recommends that you eat fruits in the early part of the day [to gain maximum benefits]—making fruit salad a perfect breakfast option.

Take at least four different types of fruits, the more the better. Eat them fresh. You can also add fresh yogurt to the fruits to augment the calcium quotient and make it tastier and filling.

9. RAVA UPMA

This simple dish will provide you with loads of protein, fibre, carbohydrates and B vitamins. Rava [semolina in English or suji in Hindi] is rich in sodium and has zero cholesterol.

Some varieties of rava available on the market are enriched with iron and folic acid, further contributing to the nutrient contents of this food. It is quite a filling dish that will keep you satiated till lunch.

10. RAGI PORRIDGE

Many may not find ragi appetising, but one look at its nutrient list and you’ll know why it is listed as one of the 10 best breakfast options.

Ragi or finger millet is extremely rich in calcium, iron and protein. A study at the Sir Vithaldas Thackersey College of Home-Science in Mumbai recommends eating ragi regularly for breakfast. This is because ragi is extremely rich in iron [an essential, but neglected nutrient] as compared to other Indian breakfast options.

Ragi is low in fat and carbohydrates. It is an ideal food for diabetics and keeps blood pressure, liver and heart complications, constipation, and asthma under control.

Ragi is also believed to have properties that could delay the ageing process and promote longevity.

The post Top 10 breakfast foods appeared first on Complete Wellbeing.

Let’s discuss 10 must-have foods that men should make an inseparable part of their diet. These foods will not only keep men all hunky and fit, but also make them glow with good health and pride at their sexual capabilities.

1. Bananas

Creamy, rich, and sweet, almost everyone loves bananas. Besides being a quick energy snack, bananas are loaded with potassium that plays a vital role in regulating blood pressure, and enhancing the immune system. In addition, potassium aids in protein metabolism, formation of new red blood cells and promotes efficient nerve functioning.

A research published in the Archives of Internal Medicine shows that men who eat bananas regularly have a sizeably reduced threat of stroke and other heart complications. Studies also reveal that bananas have two important sexual hormone regulators—bromelain and B vitamins—in large amounts.

These help improve sexual function, desire, and virility. Being rich in carbohydrates, bananas make great recovery food, especially after a strenuous workout session.

2. Cruciferous vegetables

Veggies like broccoli, cabbage, brussels [a vegetable first found in Europe, now cultivated in California] and cauliflower are rich in vitamin C, beta carotene and an important chemical called sulforaphane.

All these nutrients stimulate our body to generate enzymes that demolish carcinogens. Scientists at the Fred Hutchison Cancer Research Center say that men who ate at least 3 – 4 servings of cruciferous veggies on a weekly basis had significantly low chances of developing prostrate cancer.

Another Harvard university study states that these veggies also bring down the levels of homocysteine—an amino acid associated with an increased risk of heart problems.

3. Oysters

Eating just a few oysters on a weekly basis can completely satisfy the body’s requirement of zinc. Several studies show that zinc deficiency is a notable cause of male impotence, as it plays an important role in increasing testosterone levels in the blood. This in turn amplifies libido, cuts down fatigue, and improves overall sexual health.

Zinc is vital for testicular and prostrate health, which in turn leads to better ejaculations and enhanced sexual satisfaction. The mineral is also responsible for reducing the body’s production of a hormone called prolactin, which hinders with a satisfactory sexual arousal.

Vegetarian sources of zinc include cheese, beans, onions and peanuts. However, since the quantity of zinc in vegetarian sources is not as high as it is in non-vegetarian sources, vegetarians can opt for zinc supplements to get its benefits.

4. Whole grains

Experts at the American Dietetic Association say that if a man wants good heart health, strong muscles and a lean and fit waistline, then he should eat whole grains. Whole grains are loaded with vitamins B and E, fibre, iron and magnesium.

Besides this, they are abundant in thiamin [vitamin B1] and riboflavin [vitamin B2] that keep your energy levels high throughout the day [and night] and niacin that is responsible for the secretion of histamine—a chemical that triggers orgasms. A study made at the Harvard School of Public Health reveals that men who ate whole grains—in the form of cereals, bread or rice—had better-functioning and healthier lungs than those who didn’t.

Being abundant in fibre, whole grains aid digestion and keep problems like piles and fissures at bay—both problems that commonly affect more men than women.

5. Brazil nuts

These nuts are the best source of a vitamin called selenium that not only results in production of healthy sperms but ensures the sperms are all at their active best. According to a research conducted by the American Dietetic Association, it was observed that when men having fertility issues were fed a high-selenium diet, there was a remarkable improvement in the health and viability of the sperms they produced.

[In case of non-availability of Brazil nuts due to any reason, wheat germ is a good alternative. However, it is not as abundant in selenium as Brazil nuts] Brazil nuts are also rich in vitamin E that guards the sperm cells from any damage caused by free radicals.

6. Tomatoes

Researchers at Harvard University found that men who consumed more tomatoes were only protecting themselves better from prostrate cancer—lycopene, the antioxidant found abundantly in tomatoes is the hero here. In fact, they revealed that men who ate tomatoes even 2 – 4 times a week drastically decreased their risk of getting prostrate cancer.

The researchers, however, found that lycopene works best when cooked. So it is recommended that men have cooked tomatoes instead of eating them raw or as juice.

7. Sesame seeds

Sesame seeds are rich in arginine [an amino acid responsible for the synthesis of nitric oxide]. This nitric oxide enhances blood flow through the body, especially to sexual organs and back—efficient blood circulation is the solution to most fertility problems in men [such as premature ejaculation, low sperm count, impotence and so on]. Just add a handful of roasted sesame seeds to your salad, cereal or cooked grains and reap the benefits.

8. Blueberries

These little berries have plenty of soluble fibre and other vital compounds that soothe our blood vessels and improve circulation. Better blood flow to your sexual organs is the secret for a stronger and longer erection, maximum sexual potency, above all performance.

In fact, after extensively studying the effect blueberries had on a man’s sexuality, researchers at the University of Maine conclude that these humble fruits can do more wonders than even Viagra. Just make sure you eat these yummy little things at least 3 – 4 times a week, either raw or as fresh juice.

9. Peppers

Capsaicin, the compound in pepper responsible for the hot taste, offers great benefits to men. According to a study by scientists at the Cedars-Sinai Medical Center and the Keio Medical Center in Tokyo, capsaicin causes cancer cells [especially those responsible for prostrate cancer] to kill themselves.

The scientists also found that capsaicin has the ability to release endorphins, stimulate metabolism and inhibit body inflammation. Just half a tablespoon of chilli pepper flakes added to food is enough to give all these benefits.

10. Omega-3 rich foods

Scientists at the University of California found that men who ate fatty fish or its oil supplements, flaxseeds, and walnuts had high levels of omega-3 fatty acids in their blood. Such men showed almost no risk of inflammations and prostrate cancer in their body.

Another interesting study conducted by research scholars at the University of Illinois showed that regular consumption of omega-3 fatty acid-rich foods boosted a man’s fertility quotient to a great extent.

In the study, such men reportedly showed better sex drive and a high sperm count. Even more notable was that the sperm of these men were of superior quality and more active as compared to sperms of men who had low levels of omega-3 fatty acids in their body.

The post Menu for men appeared first on Complete Wellbeing.

Why use this herb?

• One of the major reasons of memory loss is poor blood circulation to the brain. Ginkgo biloba dilates the blood vessels and improves blood flow to the brain, thus enhancing memory.
• The herb controls the conversion of cholesterol into plaques and thus prevents the formation of clots in the blood vessels.
• It neutralises the effect of the free radicals by improving the efficiency of immune system.
• Roasted ginkgo nuts aid digestion and improve metabolism.
• It is effective in curing vertigo, hypertension, migraine and muscle cramps—all problems caused due to poor blood circulation.
• It has anti-inflammatory properties that ease swelling of bronchial linings and prevents asthma and other respiratory complications.
• Studies show that it is also effective in treating sexual dysfunction.
• Its effect on the circulatory system aid in treating eye disorders and hearing problems.

How to consume it?

Since this herb is commonly found in China, the nuts inside the ginkgo seeds have culinary importance in traditional Chinese cuisine.

The nuts are cooked at special occasions and are even believed to have aphrodisiac properties. People in the rest of the world can reap the benefits of ginkgo biloba either in the form of a supplement or as tea [tea bags are available at specific stores].

What are the side-effects?

• The constituents of ginkgo biloba affect blood clotting and have extreme blood-thinning properties. Hence, it should be avoided by people having blood circulation disorders and those taking anticoagulants.
• It affects blood sugar levels and hence is not recommended for diabetics.
• Pregnant women and lactating mothers are advised not to consume this herb.
• It can also cause allergic skin reactions or muscle weakness in some cases.

The post Ginkgo biloba: The superstar herb appeared first on Complete Wellbeing.

“When you sing, you pray twice”
—St. Augustine

Chanting simply means singing [rhythmic speaking] certain sounds or words. It is a commonly used spiritual practice and hence is mostly synonymous with religious rituals. Chanting calms our emotions and helps meditate better. But do we know that it produces positive energy and aids in enhancing our overall health?

Let us have a close look at some of the benefits chanting has on our body, mind and soul.

Chanting basics

It is surprising to know that chanting benefits our body in so many ways:

• A research done by Alfred Tomatis of the French Academy of Science and Medicine found that chanting sounds have a therapeutic effect on the body. It soothes all our bodily systems and activates the body’s natural healing process. It also plays a part in reversing heart disease.
• According to a research done at the Cleveland University, USA, the rhythmic tones involved in chanting create a melodious effect in the body called the Neuro-linguistic effect [NLE]. When we know the meaning of the mantra we are reciting, it creates a Psycholinguistic effect [PLE] on the body. The NLE and the PLE effects are by-products of the production and spreading of curative chemicals in the brain. The research concludes that this is the real reason why chanting provokes curative effects in us.
• A study by Dr Alan Watkins [senior lecturer in neuroscience at Imperial College London] revealed that while chanting, our heart rate and blood pressure dip to its lowest in the day. Doctors say that even listening to chants normalises adrenalin levels, brain wave pattern and lowers cholesterol levels.
• Using chants as part of our exercise regimen, helps facilitate movement and flow of the body during exercise.
• Studies prove that making chants a part of our daily yoga can help achieve greater weight loss in a shorter span of time.
• Neuroscientist Marian Diamond from the University of California found that chanting helps block the release of stress hormones and increases immune function. It also keeps our muscles and joints flexible for a long time.
• The body’s energy and vitality are augmented by regular chanting.

Mind matters

A calm mind begets a healthy and vibrant you.

• Dr Alan Watkins says when we chant, the vibration of the sound calms the nervous system and a profound sense of peace is obtained. It also de-stresses and facilitates better concentration and memory power.
• According to Dr Watkins, chanting promotes a sense of well-being and helps us bond better with people around us, especially when practiced in a group.
• Chanting enhances our good virtues, by eliminating negative thoughts. We can thus enjoy whatever we do and achieve success easily.
• It helps control our mind and emotions.
• Alfred Tomatis highlights that chanting aids in getting over addictions like smoking, alcohol and drugs.

Spiritual saga

Chanting brings about a transformation that leads us closer to the Divine.

• Psychologists believe that chanting mantras [especially the name of God] helps us become aware of the Supreme Being and unite with him. Thus, chanting aids in connecting with the Divine.
• Chanting alters our consciousness and raises the psychic power.
• Spiritual gurus claim that when we chant sacred words, it provides us with the power to attain our goals in life and lift ourselves above mere earthly pleasures.
• Religious authorities vow that chanting harmonises the physical, emotional and intellectual forces. This harmony makes us a complete being.
• Chanting enhances our spirituality by letting us transcend to higher spiritual thoughts.

No kidding

Most mothers will vouch for the effect musical chants had on them and their baby [from the time it was in her womb till about six years of age]. Pregnant women listen to chants to calm their body and mind. Chanting or music is also an effective tool for helping little babies sleep.

Time and place

Time and ambience are critical aspects to gain maximum benefits of chanting. Chanting should be practised everyday at a fixed time. The ideal timings are the early mornings and evenings. Also, the place where you are sitting should be calm and comfortable.

Gist of it all

It is essential for all of us to have a sound body and calm mind. Once we are free from all worries and have achieved stability in mind and body, our lives will become bliss. Chanting is based on the concepts of self-regulation and relaxation. If you want these concepts to be extended into your lives, you now know what to do. This good habit is really worth being an inseparable part of our life.

The post Chanting is a good habit appeared first on Complete Wellbeing.