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Whole Grain Pasta Nutrients

Ramadan Diet – Ways to eat healthy and stay fit

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ON Ms. Proposition Rajput Chowdhury

During Ramadan, Muslims do not eat or drink anything during the day. Instead, Muslims eat one meal (the “Suhoor” or “Sehri”) just before sunrise and another (the “Iftar”) after sunset. Eid-ul-Fitr marks the end of Ramadan. A special feast is served on the first day of Eid, the first meal of the day in a month

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What is the effect of fasting on the body?

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During fasting, when no food or drink is consumed, the body uses its stores of carbohydrates and fat (stored in the liver and muscles) for energy after all the calories from the foods consumed during the night are used up. Since the body cannot store water, the kidneys save as much as possible by reducing the amount of water lost in the urine. However, the body cannot avoid losing some water when sweating, when going to the toilet, through the skin, when breathing and when it is warm.

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Most people who fast during Ramadan experience mild dehydration which, depending on the weather and the length of the fast, can lead to headaches, fatigue, and difficulty concentrating. However, studies have shown that it is not harmful to health if enough fluids are consumed after breaking the fast to replace those lost during the day. If you are disoriented or unable to get up due to dizziness, you should drink moderate amounts of water regularly – ideally with sugar and salt – a sugary drink or a rehydration solution straight away. If you pass out from dehydration, have someone else lift your legs above your head, and when you wake up, rehydrate immediately as described above

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Those who normally consume caffeinated drinks like tea and coffee during the day may experience headaches and fatigue due to the lack of caffeine from fasting. This can subside during Ramadan as the body gets used to not consuming caffeine during the day

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The body can rehydrate from the food and drink ingested and gain energy once the fast is broken. If you have not eaten for a long time, it can be an advantage to eat slowly when breaking the fast and to start with plenty of fluids and low-fat, fluid-rich foods.

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Drinking plenty of fluids and eating high-fluid foods like fruits, vegetables, yogurt, soups, and stews are essential to make up for fluid loss during the day and keep yourself hydrated and fast the next day. Since salt makes you thirsty, it’s best to avoid lots of salty foods. Suhoor, the pre-dawn meal, provides fluid and energy for the day ahead so you can better cope with the fast by making healthy choices.

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While iftar meals are often a celebration where families and friends gather to break the fast, it is important not to overeat during Ramadan. Eating many fried, creamy, and sweet foods during Ramadan can lead to weight gain. Ramadan can be a good time to make changes to your diet that you can stick to for the long term

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Some people may become constipated due to changes in eating habits and lack of fluids during the day. If you can eat and drink, eat plenty of high-fiber foods such as whole grains, high-fiber cereals, bran, fruits and vegetables, beans, lentils, dried fruits, and nuts, and light physical activity such as walking after an iftar can help reduce constipation alleviate

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What should I eat and drink during Iftar and Suhoor?

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Iftar– When breaking the fast, drink plenty of fluids and eat low-fat, high-fluid foods with some natural sugar for energy (avoid consuming many foods or drinks with added sugar). Here some examples::

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beverages € “Water, Milk, Fruit Juice, or Smoothies â €“ Water hydrates without adding any calories or sugar. Milk- and fruit-based drinks provide some natural sugars and nutrients – these are also great for breaking the fast; However, avoid drinking lots of drinks with added sugar after breaking the fast, as these can be too high in sugar and calories.

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Events– Dates, traditionally eaten to break the fast since the time of the Prophet Muhammad, are a great way to break the fast as they provide natural sugars for energy, minerals such as potassium, copper, and manganese, and are a source of fiber. You can also try dried fruits like apricots, figs, raisins, or plums, which are high in fiber and nutrients

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fruit € “A traditional way for South Asian cultures to break the fast, fruit provides natural sugars for energy, fluids, and some vitamins and minerals

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Soup – An easy way to break the fast and offers liquid in many Arab countries. Traditional soups are made with a meat broth and often contain legumes like lentils and beans, as well as starchy foods like pasta or cereals, which provide nutrients and energy.

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After Breaking the Fast – Meals vary by culture and tradition, but try to eat a variety of starchy foods, including whole grains, if possible, fruits and vegetables, dairy products, and high-protein foods like meat, fish, eggs, and Beans.

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It is natural that you want to indulge yourself after a long fast, but try to limit the amount of fatty and sugary foods and sugary drinks. Remember, you have limited time to eat and drink each day in order to provide your body with all of the essential nutrients and fluids it needs to function properly. Therefore, the quality of your diet is especially important during Ramadan.

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If you are able, after you have digested your food, you can try light exercise such as: B. a walk. If you go to Taraweeh (special Ramadan night prayers) in the evening, you may be able to walk all or part of the way there

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Suhoor– Drink plenty of fluids, choose foods rich in fluids to stay hydrated for the day ahead, and opt for starchy foods for energy. If possible, opt for high fiber or whole grains as these can help you feel full and aid digestion, prevent constipation. Here some examples::

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Oats are whole grains, and you can make porridge that also has liquid in it because it’s made from milk or water, cereal with milk or yogurt, or overnight oats. Fresh or dried fruits, nuts or seeds can be used as toppings

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High fiber breakfast cereals – these are high in fiber and are often fortified with vitamins and minerals that provide additional nutrients. Since they are consumed with milk, they provide fluid as well as nutrients such as calcium, iodine and B vitamins

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Starchy foods like rice – try rice pudding with fruits or other grains with dairy products or fruits. If you choose to eat hearty dishes for suhoor, make sure they aren’t too salty, or you will get thirsty during the fast.

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yogurt € ”This is good food to include at Suhoor as it contains fluid and nutrients like protein, calcium, iodine and B vitamins. It could be combined with cereal and fruit.

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Loavesâ € “Choose whole grains for more fiber, such as whole wheat toast or chapatis. Bread should not be combined with salty foods such as hard cheese or canned meat. You can experiment with nut butter (no salt), soft cheese, or banana. Since bread is quite dry, drink plenty of water or other liquids with it, or eat foods rich in liquids such as lentil soup, which is a traditional suhoor food in some countries.

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Madam propriety Rajput Chowdhury

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The author is a consulting clinical psychologist, VIMHANS, New Delhi. She also holds a Precision Nutrition Coaching certification and tries her hand at nutritional science. She can be reached at decencychowdhury@gmail.com

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Whole Grain Pasta Nutrients

Expert’s nutrition tips for runners

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Running is a very popular sport, thanks to its simplicity and many health and fitness benefits. It’s versatile and inexpensive, requires very little equipment, and it’s an excellent way to strengthen your cardiovascular health.

Nutrition plays an important part in optimum running performance. pexels

With the competitive nature of the sport, runners continuously challenge themselves and each other to improve. In addition to training, proper fuel for the body is vital for peak sports performance.

Noted medical and nutrition specialist Dr. Korakod Panich provided the five best nutrients for optimal running performance.

Nutrition is important for runners because it plays a vital role in overall health and can also support performance. A balanced diet for healthy runners should include these five key nutrients:

1. Carbohydrates
Carbohydrates—which can be found in food such as fruits, dairy products, and starches such as rice, bread, and pasta—are the most important source of energy for the body.

For runners, a small meal, taken an hour before running, consisting of carbohydrates and a bit of protein can provide the energy needed to run effectively. A smoothie made with milk and fruit, or some yogurt topped with berries, provides the nutrients needed and is easily digested before a workout.

Consuming the right amount of carbohydrates before exercising can help you maximize your workout.

2. Protein
Protein—found in meat, milk, eggs, and soy—helps repair and rebuild tissues and muscles that could be affected during physical activities. With the proper amount of protein and adequate sleep, muscles repair, rebuild, and become stronger.

Soy is a good protein source as it is one of the few complete plant-based proteins containing all of the nine essential amino acids that the body cannot produce on its own. Runners should consume a combination of carbs and protein 30 to 45 minutes after exercising.

Carb to protein ratio should be 2-3:1, with 20 grams of high-quality protein after a workout and between 40 and 60 grams of carbohydrate. A sandwich on whole-grain bread with a piece of fruit or a high-protein recovery shake would fill the bill.

3.Fat
Fat serves as an essential energy source. It is often used as fuel, particularly during moderate-intensity exercise that lasts for an extended period, such as a moderate jog lasting at least 30 minutes or so. The body will utilize more fat than carbohydrate for fuel in an attempt to conserve carbohydrate that is stored in the liver and muscles.

Choose beneficial fats—such as those found in olive oil, avocado, and nuts—and avoid saturated fats¬¬that can raise the risk of heart disease. This means staying away from fatty red meats, and ultra-processed foods, such as fast food or bakery items.

4. Vitamins and minerals
There are different kinds of vitamins and minerals that help maintain the balance in body system functions; fruits and vegetables are the best sources to obtain them. During exercise, the body excretes waste in the form of sweat, which also removes important minerals from the body. If you opt to exercise for more than one hour, energy and mineral drinks are highly recommended to replace lost fluids and minerals.

5.Water
The human body is made up of 70 percent water, which is why staying hydrated is crucial. Water helps deliver nutrients to the cells and plays a significant role in eliminating waste. Runners need to maintain body water balance before, during, and after workouts because water provides nourishment that the body needs for almost every single function. It also helps limit changes in body temperature.

Make sure not to lose more than two percent of your body weight in fluids during exercise, as it can reduce your strength and affect performance. If you exercise regularly, check your weight before and after a workout to keep track of water loss and be sure to replace those losses. For every pound of weight lost during exercise, replace with 2-3 cups of fluid (or 1 liter of fluid for every kilogram lost during exercise).

Nutrition and running style

Aside from understanding the importance of nutrients, it is also essential for new runners to learn the proper way to run. Running not just makes our bodies stronger; it also helps burn calories and fat, depending on the goal.

If you have little time and would like to burn calories and fat, you can do interval training, which alternates short work intervals (80-90 percent of maximum heart rate for 30-60 seconds) with rest periods (50 percent of maximum heart rate for 1-2 minutes). This helps improve circulation and enable the heart to pump blood and make it healthier while strengthening the muscles.

If your main aim is to burn fat, and you have some time, you can run slowly to raise your heart rate to 40-60 percent of your maximum, for at least 45-60 minutes.

Korakod Panich is a member of the Herbalife Nutrition Advisory Board.

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Whole Grain Pasta Nutrients

Weekly Spotlight: Make the Perfect Spring Vegan Pasta Salad!

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Pasta salad is a wonderful spring meal, plus it’s a wonderful plant-based meal that can easily be veganized! It’s a meal that you can add any veggie that you want to, making it super versatile for this time of year. When spring produces like arugula, garlic and some herbs are hitting their peak season, you might have extra veggies on hand or are looking for a way to clear out some veggies from your fridge. Pasta salad is also easy to whip up, and you can either do a simple dressing or a more involved creamy dressing to top it.

Depending on your time and how you want to enjoy your pasta salad, this guide splits pasta salad recipes depending on their sauce base. The simple oil and garlic type dressings are lighter in flavor, allowing whatever you hand (veggies or herbs) to stand out in your final pasta salad. However, if you’re looking for a creamier and more hands-on homemade dressing, we’ve got you covered too! These are topped with a dressing that uses a base of tahini, tofu, or even hemp seeds to create a delicious creamy dressing. The last group focuses on taking a traditional pasta salad adding a twist, like a clever flavor or mixing up the base grain!

We also highly recommend downloading the Food Monster app — with over 15,000 delicious recipes it is the largest meatless, vegan, plant-based, and allergy-friendly recipe resource to help you get healthy! And, don’t forget to check out our Weekly Meal Plan Archives!

Are you ready to have a week full of delicious, high-protein, whole-food vegan food that leaves you nourished and content? Let’s get started!

This week, we’re bringing delicious pasta salad recipes that are fully vegan and plant-based!

Pasta Salads that Use a Mayo, Sour Cream, or Simple Oil Dressing:

Vegan Spring Pea and Arugula Pasta Salad

Source: Spring Pea and Arugula Pasta Salad

These quick pasta salads are great to throw together for the week! Their light dressing makes it excellent to eat on its own to get a variety of simple flavors and enjoy the fresher crunch of the veggies in these dishes.

Pasta Salads that Use a Tofu, Tahini, Homemade, or Cashew Based Dressing

Vegan Easy Vegetable Pasta Salad

Source: Easy Vegetable Pasta Salad

These creamy pasta salads are excellent to enjoy on their own, or if you’re looking to add even more veggies, you could enjoy these over a base of greens for an extra crunch of texture! There are so many ways to make a creamy pasta salad with vegan ingredients; you could use cashews, tofu, tahini, or even hemp hearts to get a creamy sauce.

Pasta Salads that Are a Twist on a Classic Dish:

Vegan Greek Pasta Salad with Tofu Feta

Source: Greek Pasta Salad with Tofu Feta

Cacio e Pepe as a pasta salad? Using orzo instead of pasta? There are so many ways to change up the flavors and inspiration you use for your pasta salads. If you’re looking for a way to enjoy a new way of eating pasta salad, this is your list right here!

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Learn How to Cook Plant-Based Meals at Home

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental well-being, fitness goals, nutritional needs, allergies, good health other more! Unfortunately, dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer, and has many side effects.

For those interested in eating more plant-based, we highly recommend purchasing one of our many plant-based cookbooks or downloading the Food Monster app which has thousands of delicious recipes making it the largest vegan recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental other health benefits of a plant based diet.

Here are some resources to get you started:

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Whole Grain Pasta Nutrients

Food Therapist Debunks Myths About Veganism

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Veganism is a lifestyle that is based on the ideology that humans should not exploit animals or the environment for their needs. Vegans refrain from utilizing any kind of animal products for food, clothing, or work, among other things, and they do not differentiate between any species as they consider all animals equal. Simply put, veganism is the practice of avoiding the use of any animal products—particularly in our diet—including meat, eggs, and dairy products.

Myths about veganism

Additionally, there are countless myths, misconceptions, and assumptions about being vegan from all corners. We got Nidhi Nahata—Founder, Justbe Resto Cafe, Bangalore, and food therapist—to debunk a few common floating speculations.

1. Milk has a lot of calcium

Credit: iStock

There is an existing misconception that only cow milk contains calcium. So, what is the optimal source of calcium? Like plenty of other nutrients, calcium is readily available in a variety of plant-based foods that are better absorbed by the body than dairy. Think broccoli, cabbage, kale, almonds, chia, beans, pulses, leafy vegetables, and more. Therefore, even if you are not vegan, having a wide range of calcium sources in your diet can be a healthier option.

2. Animal protein is more important than plant protein

7 myths about veganism
Credit: iStock

Incidentally, the animals that are consumed for so-called protein are fed on a plant based diet, which basically means that we are consuming the same and/or processed protein through dead tissues or extracted produce from an animal. For those on the lookout for plant-based protein sources, there are plenty of options like soya, lentils, pulses, broccoli, seaweed, peas, spinach, beans, brown rice, whole wheat bread and pasta, quinoa, peanuts, cashews, almonds , pistachios, walnuts, oats, and seitan tofu.

3. Vegans have B12 deficiency

Vegans, vegetarians, or non-vegetarians—all could have deficiency because of vitamin B12, which is a bacteria found in nature. The sources of vitamin B12 are commonly questioned in reference to being vegan, since the most common source is assumed to be animals and animal products. But the reality is that vegans can achieve the intake needed through reliable sources, such as supplements or fortified foods.

7 myths about veganism
Credit: iStock

Vitamin B12 is produced by certain microorganisms and is processed while consuming cobalt from a plant base. However, our modern day agriculture prevents these nutrients to be transferred into our bodies through either sources-–animals or plants. Therefore, vegans, vegetarians, or non-vegetarians need to normally be given cobalt or B12 supplements to attain suitable levels regardless of their dietary preference.

4. Vegan lifestyle is very expensive

food item
Credit: iStock

The limited accessibility to vegan food and alternatives is one of the biggest restrictive misconnects prevalent in our society. The reality is that, similar to any diet, plant-based eating is only expensive if there are a lot of quick-to-eat processed foods, readymade meal preps, and products from vegan-specific brands. There are plenty of vegan foods and ingredients that are affordable in India, especially if the diet is centered around cheaper foods like fruits, vegetables, grains, lentils, beans, and several others. Good planning can make vegan diet more affordable than the ones that include animal products.

5. Pregnant women need milk and dairy

7 myths about veganism
Credit: iStock

“You cannot be vegan when pregnant” is a common misconception for soon-to-be vegan parents. The basic fact is that pregnancy is a challenge for the body, no matter what diet you are on and usually requires additional nutrients. It is advised to be closer to iron and vitamin B12, which can be attained on a vegan diet as well. The tradition of milk being one of the most integral components of our diet has been prevalent for decades. We need to be mindful and bring logical reasoning in choosing food for soon-to-be parents as well as children.

6. Soy increases the chances of breast cancer

  7 myths about veganism
Credit: iStock

There is no convincing evidence that eating soy-based food increases the risk of breast cancer in humans. This misunderstanding, however, might arise from earlier studies conducted on rodents. Scientists of this study showed that when these animals received large amounts of soy-compounds called flavones, they showed likelihood to develop breast cancer.

7 myths about veganism
Credit: iStock

A study published by the International Journal of Epidemiology, in February 2020, searched associations between soy intake and breast cancer risk by following 52,795 cancer-free women in the US for an average of 7.9 years. In the results, they found no substantial association between soy intake and breast cancer, but they did identify a link between dairy (milk) and breast cancer.

Soy as an ingredient is loaded with fiber and is a good source of protein, omega 3, and antioxidants. Research also suggests that soy has a good amount of protein which is well absorbed by the body, and the best way to consume it is in bean form, tofu, tempeh, and other such forms.

7. Veganism is a cult

7 myths about veganism
Credit: iStock

Being compassionate and conscious can never be a cult. Veganism is a lifestyle that utilizes an ideology to bring people closer to their instincts. This means bringing us closer to eating what nature has designed and grown for us, rather than exploiting animals and other sentient beings.

Lead Image Credit: Alia Bhatt and Yami Gautam Dhar, Instagram

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