Orange vs orange juice

Orange vs orange juice

So did you you always wonder why eating oranges are better and not drinking the juice so here it is...

Think about this, it takes 3-4 oranges to make a one-cup serving of orange juice. You can drink a cup of orange juice in 25 seconds and instantly ask for another glass. How long does it take to eat 3 oranges, even if they have been peeled and sectioned for you? After eating 3 oranges, will you eat 3 more?While whole pieces of fruit keep you busy and satiated, fruit juice makes you want to drink more.

Eat This	Not That
Orange	Orange Juice

With about 48 calories and 2.4 grams of fiber (source USDA), a whole orange is more than orange juice. You could have 2 oranges for the same calories in a cup of juice, plus the bonus of 5g of fiber. Also the carotene (vit A) content is drastically reduced in orange juice as compared to a whole orange. Adding a piece of fruit to your breakfast is an easy way to pump up your nutrients. Switch it up with a variety of colors and flavors, like berries, pineapple, kiwi, melon, and bananas.

Here are a few more  problems with Whole fruit Vs Fruit juice
1.Fruit juice, even 100% freshly squeezed, is a concentrated dose of sugar that is quickly ingested by our body, spiking blood glucose levels and straining our pancreas.

2.Juice loses one of the most important nutrients that whole fruit provides – fiber. The cell structure of the fruit keeps the sugars “under control”, and as a result there is no spike in blood glucose levels.

3.Juicing an entire fruit and consuming the juice without filtration may theoretically keep the fiber in your drink, but actually tears down these fiber linings and results in blood glucose spikes as well.

 4.You're going to feel hungrier faster than you would if you ate the whole fruit.


In summary: drink water, eat fruit. Save juice for occasional treats. Skip the fruit juices, and make it a habit to enjoy real fruit.

Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover

October 1st is world vegan day

October 1^st is world vegan day

Lets have a look at the benefits of eating vegetarian diet

It’s a healthy choice

A balanced vegan diet (also referred to as a ‘plant-based diet’) meets many current healthy eating recommendations such as eating more fruit, vegetables and wholegrains and consuming less cholesterol and saturated fat. Balanced vegan diets are often rich in vitamins, antioxidants and fibre, that can decrease the chances of suffering from diseases such as diabetes, heart disease, stroke and some cancers. Well-planned plant-based diets are suitable for all age groups and stages of life.

It’s better for the environment

Switching to a plant-based diet is an effective way for an individual to reduce their eco-footprint. Vegan diets can produce fewer greenhouse gas emissions than meat-based diets.

Plant-based diets only require around one third of the land and water needed to produce a typical Western diet. Farmed animals consume much more protein, water and calories than they produce, so far greater quantities of crops and water are needed to produce animal ‘products’ to feed humans than are needed to feed people direct on a plant-based diet. 

Farming animals and growing their feed also contributes to other environmental problems such as deforestation, water pollution and land degradation.

Choosing to live a life free from animal products means choosing a path that is kinder to people, animals and the environment. 

Benefits of Dates Fruit (Khajoor)

Benefits of Dates Fruit (Khajoor) 

Dates are a type of sweet fruit that grows on palm trees. They have been cultivated since approximately 6000 B.C. They grow on the tree for six or seven months before they are ripe enough to eat. There are three main types of dates, which are classified based on the moisture of the flesh: dry, semi-dry and soft. The health benefits of dates are derived from the nutrients they provide.

 Fresh vs. Dried Dates

	Fresh Dates	Dried Dates
Shelf life	If kept in an airtight container, stay fresh for up to 8 months if kept refrigerated, or for up to year in the freezer	If refrigerated in an airtight container stay fresh for up to one year, and if in the freezer can last up to five years
Calories 100 gm	144 calories	317 calories
Macronutrients
Carbohydrate	33.8 g of carbohydrates	75.8 g of carbohydrate
Fibre	3.7g fibre	3.9g fibre
Protein	1.2 g of protein	2.5 g of protein
Fat	0.4g fat	0.4g fat
Micronutrients
Calcium	22 mg of calcium	120 mg of calcium
Iron	0.96 g of iron	7.3 mg of iron

Source:- Nutritive value of indian foods

 

Carbohydrates

Dates are a good source of energy. Up to 80 percent of the date flesh is sugar that the body can easily access for energy. Fresh dates have a somewhat lower percentage of sugar because they contain more moisture than dried dates, and the sugar in dried dates is more concentrated, but fresh dates are still a good source of carbohydrates. Fresh date is made of soft, easily digestible flesh with simple sugars like fructose and dextrose that when eaten replenishes energy and revitalizes the body instantly; thus, for these qualities, dates are being used to breakfast during Ramadan months. 

Minerals

Dates are a particularly good source of calcium, which helps promote strong teeth and bones. Dried Dates are an excellent source of iron, being a component of hemoglobin inside the red blood cells, determines the oxygen carrying capacity of the blood.

In addition, They are good in potassium. Potassium is an important component of cell and body fluids that help controlling heart rate and blood pressure; thus offers protection against stroke and coronary heart diseases.

 Fiber

The fruit is rich in dietary fiber. Most of the fiber is of the insoluble type, meaning that its major health-promoting effect is to add bulk to stool and help food move through the intestinal tract. The fiber content helps to protect the colon mucous membrane by decreasing exposure time and as well as binding to cancer causing chemicals in the colon. It prevents dietary LDL cholesterol absorption in the gut.

They contain many health benefitting flavonoid polyphenolic antioxidants known as tannins. Tannins are known to have anti-infective, anti-inflammatory, and anti-hemorrhagic (prevent easy bleeding tendencies) properties.

Low Fat

Another health benefit of dates is that they are low fat. In 100 g of dates, only a fraction of a gram is saturated fats.

 

Muslims generally break their fast by eating dates. Prophet Muhammad (PBUH) is reported to have said: “Break your fast by eating dates as it is purifying.”

So go ahead have a few dates everyday whether dried or fresh as u wish just enjoy the benefits.............

BAJRA KHICHDI

BAJRA KHICHDI

enjoy this steaming hot khichdi in such a chilly weather high fibre content helps in weight loss, controlling cholesterol, triglyceride.

INGREDIENTS Black millet (bajra), soaked or bajra daliya 1/3 cup Split green gram skinless (dhuli moong dal) 3 tablespoons Salt to taste Oil 1tsp Cumin seeds 1 teaspoon Asafoetida 1/2 teaspoon

METHOD Grind the bajra coarsely in a mixer, if you are using bajra daliya use it directly. Roast it on slow flame for 5-7 mins. Combine the bajra daliya with moong dal add salt and two and a half cups of water in a pressure cooker and cook under pressure for three to four whistles. Heat oil in a pan. Add cumin seeds and asafoetida. When the seeds change colour pour it over the cooked bajra khichdi and mix well. Serve hot with kadhi .