Tea or Coffee

You wake up. You get your kick of caffeine. You’re still tired.

While we swear by our morning beverage, and research tells us again and again that there are benefits of both, which one is really better for you? We broke it down by category.

You need a jolt

It only takes about 10 minutes for your body to feel caffeine’s effects. Caffeine makes your body release hormones that keep you active, boosting your heart rate and blood pressure. But where do coffee and tea differ? Tea packs in lesser caffeine per cup than coffee.

Your choice: Coffee

You want to stay healthy

Here’s the rundown on coffee: A 2009 study published in the Archives of Internal Medicine found that people who drank four cups of coffee daily were 30 percent less at risk of developing type 2 diabetes than non-drinkers. It’s also been shown that men who drank at least three cups of coffee daily were 9 percent less likely to have skin cancer than those who drank less than one cup monthly.

But health benefits of tea—especially green tea—are well documented, too. It’s well known that antioxidants in green tea can aid in repairing a weak immune system because it has EGCG, an antioxidant that recharges the white blood cells that prevent viruses from reactivating. Green tea is also loaded with catechins, powerful antioxidants that research has shown could help prevent prostate cancer.

Your choice: Either

You’re trying to lose weight

Here’s the good news, caffeine has been shown to slightly reduce appetite. But drinking green tea daily could lead to about an inch off your waistline in 12 weeks. That’s because EGCG and caffeine in green tea can help shrink fat cells and makes muscle cells more active.

Your choice: Tea

You want to gain muscle

While tea might be better for burning fat, coffee is the winner when you want more muscle. Guys who drank 2 1/2 cups of coffee a few hours before working out could sprint 9 percent longer in distance than when they didn’t, according to a recent study in Medicine and Science in Sports and Exercise. Why? Caffeine can stimulate your muscles, which can help you power through with more reps.

Your choice: Coffee

You want to boost your mood

When British researchers tricked daily coffee drinkers into drinking decaf, they scored the same on puzzle tests as caffeinated coffee drinkers. That’s because we’ve associated coffee with energy, so we intuitively expect to have a caffeine kick.

But tea has been linked to calming your nerves. Jasmine and lavender tea drinkers, for example, experienced a decreased heart rate simply by smelling their tea, according to a recent study published in the European Journal of Applied Physiology.

Your choice: Tea

5 things successful dieters do

Many of us set out with the best intentions to lose weight and eat more healthy, only to lose motivation and give up when we don’t see the results we are hoping for. To help revamp your diet plan and increase your chance of success, check out these 5 surprising things successful dieters do.


Eat breakfast

Many dieters skip breakfast to help cut back on calories. However, studies have repeatedly shown that those who eat breakfast are generally slimmer than those who do not, as breakfast-eaters tend to snack less throughout the day.

Eat more fats

While many of us believe that fat is the ultimate enemy when it comes to weight loss, successful dieters know not to give up on fats entirely. In fact, opting for low fat versions of your favourite foods is often not as diet-friendly as it seems, as low fat meals are often packed with sugar to compensate.

Instead of avoiding all fats, opt for monounsatured fats found in avocados, olive oil and nuts. While it is still important to monitor your consumption of fat, these ‘good’ fats can actually help weight loss, with studies suggesting that eating a diet rich in monounsatured fats (and low in the saturated kind) can help to promote weight loss, particularly in the tricky abdominal area.

Eat more often

Most successful dieters know that losing weight isn't so much about how much you eat, but what kinds of food you are eating. In fact, eating too little can put your weight loss goals in jeopardy. This is because your body has a natural instinct to protect itself, so when it is not given an adequate amount of food it will automatically go into starvation mode, causing the metabolism to slow down and the body to hoard fat and calories.

Furthermore, increasing the number of meals you eat could actually help you to lose weight, as eating small frequent meals (rather than three larger ones) helps to keep your hunger at bay, meaning that you are less likely to over-indulge at your next meal and more likely to consume fewer calories over the day.


Treat yourself

Although constantly giving into your cravings is a sure-fire way to sabotage your diet, successful dieting doesn't mean cutting out treats entirely. Allowing yourself the odd treat will help your diet seem less daunting and will help you to remain motivated to stay on track and resist your cravings.

Also, unless you plan on giving up your favourite treats forever, there is little point in cutting them out now, as the pounds will just pile on again once you reintroduce them into your diet. Rather than completely cutting out treats, try embarking on a more realistic and sustainable healthy eating plan by following the 80/20 rule; eating healthily 80 per cent of the time and being less strict for the other 20 per cent.


Many of us fixate on the number on the scales, obsessively monitoring its progress up or down. However, smart dieters know that body weight is not the be all and end all. Firstly, it is important to remember that scales do not show the true picture. Not only do they not show any of the less tangible benefits of healthy eating, they do not give an accurate representation of fat loss as they fail to indicate how much of your weight is undigested food, muscle or water and how much is fat.

Furthermore, not seeing the number you are hoping for on the scales can seriously affect motivation and self-esteem and lead to emotional eating. While it is important to monitor your progress, taking waist measurements, measuring body fat and paying attention to the fit of your clothes are more reliable ways to measure changes in your body shape. It is also important to pay attention to other healthy eating benefits, such as an improved sense of well-being, increased energy levels and improved skin tone and texture.

Beat the heat

As the days of summer approach and threaten to get only longer and warmer, it can seem nearly impossible at times to keep cool in the blistering heat. Staying cool can depend on much more than icy-chilled beverages and air conditioning, and the foods you eat can absolutely lend a hand.

Luckily for us, there can be no more joyful a time for eating than summer. From ripe and juicy berries to plump and bursting cherry tomatoes, this vibrant season enjoys a particularly abundant and colourful array of fresh and seasonal foods.

An added bonus? Many seasonal summer fruits and vegetables are simply superb for helping us lower our body temperature to stay cool and refreshed, despite the soaring temperatures! Here are some cool fruits and chilled out veggies that will help you stay energized and cool—even when the heat turns up.


Cool fruits

Fruits that have a high water content, and are loaded with essential nutrients and antioxidants, are your best bet for staying cool this summer. These include grapes, apples, pears, peaches, berries and star fruit, but especially watermelon, cantaloupe and honeydew melon as well as citrus fruits like lime. Fruits can be incorporated into your diet in so many different ways. Simply toss them into a summery salad, whiz them with milk or yogurt for a healthy smoothie or eat them raw for a mid-morning snack.

Watermelon

Nothing screams summer-time like a big wedge of watermelon. A long-time child favorite, it’s time to bring this summer staple back into your diet. Watermelon is made up of 90 percent water, which assists in keeping you well-hydrated in the heat. In addition, watermelon contains loads of vitamins A and C, has no fat and is packed with lycopene, an antioxidant which may aid in the prevention of cancer and cardiovascular disease.

Try it: Toss cubes of watermelon with crumbled cottage cheese, a drizzle of olive oil and balsamic vinegar and a sprinkle of fresh basil leaves for a grown up and heat-blasting salad.


Cantaloupe and Honeydew Melon

Other melons also bring with them a large amount of water, helping us stay hydrated in the high temperatures. Cantaloupe and honeydew melons are both very low in calories and high in potassium. Although not a rich source of other nutrients, their low protein, fat and carbohydrates ratio makes them ideal for weight loss, diabetes, hypertension and cardiovascular disorders. Melons are also considered to be a diuretic, which may help rid our bodies of unwanted toxins.

Try it: Purée cantaloupe or honeydew melon to make a chilled summer soup. Garnish with a dollop of crème fraiche and some torn mint leaves for an optimum cooling effect.

Citrus fruits

Citrus fruits, including grapefruit, lemons and limes, are among the most cooling of all fruits. Aside from their delicious taste, citrus fruits can keep you healthy and looking younger. Citrus is considered a superfood for healthy skin due to its wide array of phytonutrients that function as antioxidants, including flavanones, anthocyanins, polyphenols and vitamin C. Citrus is also considered to be especially important in digestion as it helps aid in the breakdown of rich and fatty foods.

Try it: Start every day with a tall glass of chilled lemon water. This slightly acidic drink helps to cleanse your system and energize your body.


Chilled out veggies

There is an abundant supply of vegetables that can help lower body temperature when the heat soars. The best examples are cucumber, radishes, lettuce and leafy greens such as spinach and arugula, and fresh herbs such as mint. They all contain a significant amount of water and can actually thin the blood and assist your body in releasing heat, which has a cooling effect. There are a myriad of ways to incorporate these vegetables into your diet. Simply toss them into a vibrant summer salad, wrap them in rice paper to create Thai-inspired veggie rolls or purée them into a cooling gazpacho.


Cucumber

Whoever said “cool as a cucumber” was right. Cucumber’s especially high water content, coupled with its fresh and crunchy taste, makes it a perfect summer veggie. Cucumber has long been praised for its medicinal properties. It has a diuretic property (especially helpful in the dry summer months), which acts to flush toxins out of the body and maintain healthy tissue and skin. Cucumber is extremely low in calories and has minimal amounts of sugar, carbohydrates and fats. It contains significant amounts of vitamin B, phosphorus, calcium, zinc and other minerals.

Try it: Use sliced cucumber as a sandwich or burger topper or whip into a fast and delicious spread with yogurt, lemon and mint.

Radishes

Radishes are sadly underrated. With their beautiful reddish-purple skin and white, crispy and tasty interior, these little summer gems certainly don't get enough credit! Radishes have a very high water content and are a great source of vitamin C, which has antioxidant and anti-inflammatory properties. They are also a rich source of potassium, which can help lower your risk of kidney stones and stroke and minerals like sulphur, iron and iodine.

Try it: One of my favorite ways to use the "ruby" of summer is to slice thinly and toss into a leafy green or cold pasta salad.


Mint

Both mint and peppermint have amazing cooling and relaxing properties, and their brisk aroma has the ability to chase away sluggishness when the heat soars. They have long been used by herbalists to create herbal teas, balms, ointments and other products, which can soothe your mind and body. Additionally, mint helps relieve both indigestion and inflammation, which can plague us during the hot summer months.

Try it: Make your own peppermint iced tea by steeping green tea bags in boiling water, then chilling. Add sugar, slices of lemon, and a bunch of peppermint for a cool treat.

More simple tips to help you cool down this summer: Eat Raw

When the heat turns up, who wants to be in the kitchen? Luckily for us, raw fruits and veggies are the perfect summer-time food and absolutely delicious with little or no preparation. If you must cook, focus on fast cooking methods including steaming, blanching and sautéing.

Spice it up

It's not a coincidence that many people in hotter regions of the world eat spicy food. A moderate amount of spicy flavours, such as fresh ginger, red chili, cayenne and black pepper, initially warm you up, but actually help cool you down. Try adding a pinch of red chili flakes to your grilled fish or chicken marinade or create a cooling vinaigrette with grated fresh ginger, sesame oil, soy and rice wine vinegar.

Choose your liquids wisely

Keeping fully hydrated by drinking plenty of water is of paramount importance in the hot summer months. Many symptoms of excess summer heat (dizziness, fatigue, lack of concentration) are attributable to chronic dehydration. However, the type of liquid you drink has been shown to be important.

Sport beverages (laden with sodium and sugar) can actually make your dehydration worse, and extremely cold foods and drinks (like ice cream) can actually interfere with digestion and sweating, the body's natural cooling mechanism.

So, how much ever tempting it may be to sit on your porch licking an ice cream cone to beat the heat, opt for a wedge of melon instead. A dose of common sense and a diet sprinkled with cooling foods is your best bet for helping you stay comfortable this summer. Now all you have to do is apply your sunscreen and enjoy the lazy days!

Myths about heart attack

We at Pro Nature love busting myths. And this time around we'll debunk some myths related to human heart which has always been shrouded in mystery, be it in the Bollywood movies or in real life as vital body organ. There's a lack of complete and correct knowledge about the heart so let's deflate some heart-related myths right now:


Myth No. 1: Heart attack can't get you if you're physically fit

Being fit may lessen the risk factors but it doesn't guarantee a life exempted from diseases. People often live under the impression that heart diseases mostly affect those who are obese. Even thin or weight conscious people can suffer from clogged arteries resulting from cholesterol deposits or damaged arteries. Factors like diabetes, smoking, tobacco abuse, genetic predisposition, genetics, high cholesterol or hypertension expose you to risk irrespective of your fitness levels.

Myth No. 2: It's easy to recognize the symptoms of a heart attack

Forget ordinary people, a heart attack can even play hide-and-seek with cardiologists. Its symptoms can be varying and may not always be severe. Do not take the following symptoms lightly: Chest pain, shortness of breath, cold sweat, nausea, weakness, unusual fatigue, heaviness, weakness, or pain in one or both arms, back pain, indigestion, racing or fluttering heart. Seek immediate medical attention if you experience these.


Myth No. 3: No chest pain means no heart attack

A heart attack can have unusual indicators. In fact at times diabetics may not experience any pain. And it's not necessary that a person only experiences pain in the chest area.

Chest pain or discomfort can be anywhere, starting from jaw to the umbilicus (navel aka belly button). The pain is not clearly localised. In fact, it's not even well-defined. It might be some sort of “heaviness” or “tightness” or a feeling of pressure. The chest pain associated with heart attacks is not usually sharp but more often described as dull. It can be lasting or intermittent. Squeezing or unusual discomfort at the back doesn't always mean an attack but the possibility cannot be fully ruled out until the tests are done. Also, if you feel that you are experiencing an irregular heartbeat or hyperventilating, then don't overlook it as stress related disorder.

Myth No. 4: Wait and watch the chest pain to subside

The ancient “wait and watch” approach can prove to be lethal in the cases of heart and brain. Immediate medical attention should be sought after if you experience unrecognized, inexplicable chest pain. Every second counts and may cause irreparable damage to the heart. Dismissing chest pain for indigestion or gas is not a wise idea.

Myth No. 5: Heart problems do not affect young people

This may have been true in ancient times but doesn't really hold any weight in the present times. Cases of people aged between 20 and 40 years getting hit by a heart attack have been widely reported. And the main reason for this? The kind of lifestyle we have developed in the recent years. Junk food, smoking, less exercise, increased intake of alcohol and high levels of stress has become daily lifestyles of most of the urban working population. Add to this, the factors like diabetes, high cholesterol and high blood pressure.


Myth No. 6: Taking an aspirin a day helps to subside heart attacks

While taking of aspirin tablets is recommended during an active heart attack when someone is having chest pain, it is not recommended for everyday use to prevent heart disease unless specified by your doctor. Aspirin can have some seriously harsh side-effects. Everyday use of aspirin should not be done unless approved by a doctor.

Myth No. 7: Heart diseases affect men and women in the same way

Men and women, both, suffer from heart disease but men have a higher risk of getting a fatal heart disease than women who are still getting their menstrual period. The conception that women do not suffer from heart attacks in erroneous. It's just that they are less prone to the disease than men and that too in their reproductive age group. By the age of 60-65, a woman is under the same degree of risk as a man. Women also lose much of their protection if they smoke, take oral contraception, are diabetic or hypertensive. While heart attack-related symptoms are almost same in both the sexes, women may also experience vomiting, breathlessness, nausea additionally.

Myth No. 8: Diabetes is not a threat if blood sugar level is under control

Diabetes itself causes inflammation that can damage blood vessels, raising the risk of heart disease and other health problems. One also needs to take into account his weight, blood pressure and cholesterol levels apart from the blood sugar level.

Myth 9: Having an angioplasty puts all heart-related worries to rest

This is definitely untrue. If you go back to same old lifestyle ripe with carelessness that originally allowed you to develop a heart problem then you are quite likely to damage your heart again. 

We must understand that heart is a complex organ and needs our attention accordingly. With diet, exercise and greater awareness of risks, most heart diseases are preventable. But sadly enough, people treat their cars better than their bodies.

Sweet somethings

Our kitchens and cooking are incomplete without sugar. In fact our lives are incomplete without the sweet eats that we crave for. That being said, sugar has a dubious reputation. But there are alternatives. However, sweeteners of any form will cause insulin levels to rise (some a lot, some a little) so we should always use them in moderation. This blog hopes to give you healthier and tastier choice whenever you feel like adding a dash of sweetness to your life.


Honey

Honey is a natural sweetener that doesn't cause a significant rise or fall of blood sugar levels. Raw honey contains beneficial enzymes which are lost during processing and filtering. Honey is best used in dishes that not need to be heated.

Organic whole cane sugar

Organic whole cane sugar is dehydrated sugarcane juice and contains many minerals. It is more preferable than white sugar (which sugar that hits the factories). Whole cane sugar can completely replace white sugar. The rich molasses flavor does well in cakes and cookies or our very own payasam.

Maple Syrup

Maple syrup is rich in trace minerals and is excellent for drizzling. So instead of adding sugar to your morning breakfast of cornflakes and muesli, add maple syrup. Not only is it healthier than adding sugar, it also adds a distinct smoky flavor.

Date sugar

Date sugar is 100% dehydrated dates ground into small pieces. Date sugar does not dissolve in liquids, so it’s better used for baking. It is also great for adding texture in Indian sweets like halwa, kheer or filling for balushahi etc.

Others like Molasses, Coconut Palm sugar and Stevia can also be used as a substitute to sugar. It is best to avoid refined and chemically made sweeteners such as saccharine. So be informed and choose wisely.

Tips to lose that festival weight

The holiday madness that started nearly a month ago is finally over. Now that it’s back to life as usual, many find that their clothes fit a little snugger than usual. If you’re feeling a bit tired and bloated yourself, here are some tips you can follow to undo all that festival damage.


Ditch the guilt and move forward

One of the biggest hurdles in the road to post-festival recovery can be the guilt we accumulate over having binged so much over the last few days. Well, what’s done is done. Sometimes, guilt can induce more heavy eating and that’s one thing you don’t want to do. Don’t mull over what happened and just move on to a healthier today and tomorrow.


Eat light

You enjoyed the holiday goodies while the good times lasted. It’s time to completely cut out all those sweets, cakes, drinks and other heavy stuff now. Rediscover fresh salads, fruits, lean meats and whole grains and allow your system to recover from the assault of the last two weeks.


High protein, low GI food

Another great diet tip is to go in for high protein foods that have a low glycaemic index. Foods that have low GI include milk, nuts, oranges, pears, urad dal, channa dal and many more

Don’t give in to your craving for 10 minutes

Here’s a tip that really works. Scientists have found that a craving for a certain food typically lasts for about 10 minutes. So if you suddenly find yourself dying to have a motichoor laddoo, just hang on for 10 minutes. Distract yourself by talking to a friend, or have some water. In 10 minutes, you’ll find that the craving has passed and you have managed to avoid consuming 150 calories. Perfect!

Take a break this weekend

Give your body and mind a break this weekend and just relax. Do something quiet and peaceful and actually sleep on time for a change. Too much partying can be exhausting and you’ll find this “me time” relaxing and rejuvenating.

Are you inviting food borne illness in your kitchen?

Food borne harmful bacteria and viruses invariably find a way of getting into our body and cause illnesses. More often than not, we do not take into account our faulty cooking practices and eating habits.


Illness caused by food is generally due to inappropriate and inept handling and treatment of food, improper cooking, and last but not the least, unsafe and unscientific storage. The following food treatment or handling practices are the leading causes of inviting food borne illness in to our kitchen:


Consuming leftovers

If the leftovers are not refrigerated promptly, chances are bacteria would grow, multiply and contaminate the food, making it highly infectious to consume. This is because bacteria multiply when food is stored at a temperature above 40 degrees.

Foods sourced from unsafe sources

If you buy food ration from sources that have not been approved from food inspector's specifications for quality control and safety then you may be inviting food borne illness at home. Such food products may contain high levels of disease causing micro-organisms such as e-coli, Giardia lamblia, Bacillus cereus etc. Marine food products bought from unauthorized sources are breeding grounds for pathogens.


When individuals act as carriers

You could be suffering from cold, jaundice, fever, or sore throat or any other illness; under such circumstances, your body is carrying pathogens. In such a condition, if you are in the kitchen, there is every chance of you contaminating cooked meal or raw food items kept in open.

Lopsided preparation

If you cook food that is going to be consumed after a few hours then you are making the meal vulnerable to contamination. Meal that is prepared well in advance and is left out in the open far too long can lead to the growth and multiplication of pathogens causing food borne illness.


Uncooked or raw food 

Most of us prefer taking some food items raw or in its uncooked form because of the health benefits they offer. But more often than not these raw food products are highly pathogenic and might lead to acute or severe gastrointestinal tract related problems. Examples of such food are raw eggs, oysters served along with their shell, sprouts, sushi, sashimi, steak tartars, improperly washed salad vegetables like carrots and cucumbers etc. These food items if taken raw, without cleaning them properly, can cause violent outbreaks of food poisoning.