Beetroot Tikki is a delicious and healthy combination of beetroots, potatoes, onion, capsicum and corns and spices. They are also crisp and delicious and are pink-reddish in color. You can serve this tasty snack for your kids and also for other age groups.
Bread crumbs and corn flour is used in this recipe for the crunchiness of them. This snack is light on the stomach and you can also enjoy this guilt-free. They can be prepared in advance, frozen or set in fridge until you are ready to eat them.
Moreover, these tikki are an eye-catcher because of its color and crispiness and can also be clubbed with burger buns to make healthy burgers. This recipe is a must-try. You can also enjoy it with chutney of your choice.
Try this lip-smacking snack recipe. So, let’s quickly look into its recipe step-wise!
Preparation time: 15 minutes
Cooking time: 25 minutes
Total time: 40 minutes
Serving: 2
Ingredients:
Beetroot (grated)-2 cup
Onion (chopped)-1
Corn (boiled)-1/4 cup
Capsicum-1/2
Potato (boiled & mashed)-1
Coriander leaves (chopped)-2 tbsp
Green chili-2-3
Cumin powder- 1/4 tsp
Garam masala-1/2 tsp
Chaat masala-1 tsp
Ginger garlic paste-1/2 tsp
Salt to taste
Bread crumbs-1/2 cup
Corn flour-2 tbsp
Oil for frying
Method of preparation:
Firstly, in a mixing bowl, grate and squeeze off juice from the beetroot.
Secondly, add mashed potato, onion, capsicum, corns and all spices in the mixing bowl.
Thirdly, add bread crumbs and coriander leaves in the mixing bowl and also mix well to make sure all the ingredients and spices are combined well.
Next, prepare the round patties from beetroot mixture.
Now, dip in corn flour and then roll in bread crumbs on both the sides.
Next, shallow fry the patties in hot oil and cook from both sides till is crisp. Alternatively, you can preheat and bake at 180 degree for 25-30 minutes. Also, you can air fry them if you have air fryer at home.
Finally, keep the patties over kitchen paper or tissue paper to remove excess oil and serve hot beetroot tikki with tomato chutney or mint chutney.
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Want to try something new and delicious? Try this recipe. You will absolutely love it and the health benefits it provides is cherry on the cake for you! Here is snake gourd bhaji for you.
Snake gourd is a vegetable which goes by many names in different regions of India. For instance, padawal in hindi, potlakaya in telugu, pudalangai in tamil and chichinda in Marathi.
It is full of nutrients such ascarbohydrates, fats, proteins and fibers, Vitamin A, Vitamin B6, Vitamin C and Vitamin E which provides your body with many health benefits.
Snake gourd, being low on calories and also provides dietary fibers that will keep you feeling full for longer. It accelerates weight loss and also prevent instances of constipation, bloating and cramping of the stomach, upon ingestion of a heavy meal.
It also has negligible cholesterol content, which makes it perfect for promoting heart health. Snake gourd stimulates the natural elimination of body wastes and kidney stones promptly getting rid of accumulated toxins.
This bhaji is very simple and quick to make. It is made with snake gourd and chana dal.
Let’s quickly dig into the recipe!
Preparation time: 15 minutes
Cooking time: 20 minutes
Total time: 35 minutes
Serving: 2
Ingredients:
Snake gourd (chopped)-2 cups
Chana dal-2 tbsp
Grated coconut-2 tbsp
Curry leaves-5-6
Mustard seeds-1/2 tsp
Cumin seeds-1/2 tsp
Hing- a pinch
Dry red chili (broken)-1
Red chili powder-1/4 tsp or as per taste
Turmeric-1/4 tsp
Salt, as per taste
Oil-1.5 tbsp
Coriander leaves, for garnishing
Methods of preparation:
Firstly, rinse chana dal and then soak it in 1/2 cup of boiling hot water for 30 minutes. Remember to cover the bowl and then soak.
Secondly, rinse and then peel snake gourd and cut the snake gourd into pieces horizontally next take each cylindrical piece and cut it vertically from the center in two pieces. Also, remove the seeds and discard them.
Next, heat oil in a pan or kadai and add mustard seeds and cumin seeds together and let them splutter.
After they start to splutter, add curry leaves, dry red chili and stir for 30 seconds and then add snake gourd into the pan and mix well.
Now, add turmeric powder and hing and mix again.
Next, drain all the water from the soaked chana dal and then add the chana dal. Mix well and add salt as per your taste.
Also, add 1 cup of water and cover the pan with a lid and simmer the snake gourd pieces on a low to medium flame till they are cooked.
Don’t forget to check the bhaji in between to see if the snake gourd pieces are cooked or not and if the water has dried up. (Tip: If the water has dried up and the padwal or chana dal is yet to cook, then add some more water)
When the padwal and chana dal are cooked well & all the water has dried up in the bhaji, then add grated coconut.
Lastly, add chopped coriander leaves in the bhaji and mix well
Finally, serve snake gourd bhaji with chapatis or as a side dish with dal-rice or sambar-rice.
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Dahi parwal is a vegetarian dish which is a of mixture of parwal and curd. Parwal is also a versatile vegetable which can be cooked alone or with other vegetables as well.
Parval is also known as also known as parwal, pointed gourd, wild snake gourd, patola, green potato in different regions of India.
The vegetable is one of the nutritious foods and is offering vitamins like vitamin A, vitamin B1, vitamin B2 and vitamin C which helps in boosting the immune system and keeps you away from cold, cough and headaches. It is also very less in calories and hence it helps to keep the cholesterol levels in control.
This is a simple and a quick dahi parwal recipe to make. So, let’s have a quick look at the recipe!
Preparation time: 10 minutes
Cooking time: 15-20 minutes
Total time: 25-30 minutes
Serving: 2
Ingredients:
Parwal (cut in halves vertically)- 8-10
Curd-1/4 cup
Oil-1 tbsp
Salt to taste
Turmeric powder- 1/2 tsp
Cumin powder- 1/2 tsp
Coriander powder- 1/2 tsp
Red chilli powder- 1 tsp
Ginger-garlic paste- 1/2 tsp
Method of preparation:
Firstly, heat oil in a pan, add garlic-ginger paste and let it roast for 1-2 minutes.
Secondly, add parwal, salt and mix well. Next, cover the pan with a lid and cook for 6-8 minutes.
Thirdly, add turmeric powder, cumin powder, coriander powder and red chilli powder and also mix well and add 1/4 cup of water to the pan. Cover and cook for 2-3 minutes.
Lastly, add curd and mix it well with the pan mixture. Now, cover it with a lid and cook till the parwals get completely cooked.
Finally, serve hot with chapatis or rice.
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Ivy Gourd, also known as Tindora, or baby watermelon or Kovakkai or Dondkaya, is a tropical plant which grows as a vine. They have a crunchy texture, and can also be eaten in raw or cooked form. It is popular in South India.
Ivy gourd is a fruit which is used as a health remedy. It is a good source of fiber and iron. Some of the health benefits of ivy gourd is lower blood sugar, weight loss, control high blood pressure, and also to relieve constipation.
This stir fry is very easy to make and also takes less time to make it. So, let’s have a quick look at the recipe!
Preparation time: 10 minutes
Cooking time: 15 minutes
Total time: 25 minutes
Serving: 2
Ingredients Ivy gourd stir fry:
Ivy gourd (chopped)-7-8
Onion (chopped)-1
Mustard Seeds-2 tsp
Curry leaves- 6-7
Salt, as per taste
Turmeric-1 tsp
Hing, a pinch
Red chili powder-1 tsp
Oil-2 tsp
Method of preparation:
Firstly, heat oil in a pan, and add the mustard seeds.
Next, after the mustard seeds starts to splutter, add a pinch of hing, curry leaves and the onions and saute them until they turn golden brown.
Next, add the chopped ivy gourds, salt, turmeric, red chili and fry them in low heat for 10 minutes. Also, stir occasionally.
Finally, serve it hot with some rice or chapati.
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Everybody must have heard about taurai or ridgegourd once in their life. But have you ever tried it? Well, if not, then you should try this taurai curry recipe and let us know your opinions!
Ridgegourd or taurai is a dark green vegetable with white pulp. It is the most commonly found and used vegetable in India. It is known with different names in different regions such as taurai, gilki, beerakaya, peerkangai, etc. Taurai has always been treasured in ancient Ayurvedic diets that revolve around balancing the three doshas found throughout the human body and mind.
It is famous for its cooling properties and also rich in nutrients such as Vitamin C, riboflavin, zinc and is also full of antioxidants.
Let’s start with its recipe!
Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes
Serving: 2
Ingredients:
Ridgegourd/Taurai (chopped)- 2
Onions (chopped)-1
Tomato (chopped)-1
Curry leaves-4-5
Jeera/cumin seeds-1/2 tsp
Mustard seeds/rai-1/2 tsp
Salt as per taste
Amchoor powder-1 tsp
Turmeric powder-1 tsp
Red chili powder-1 tsp
Oil-2 tsp
Coriander leaves, for garnishing
Method of preparation (taurai curry):
Firstly, heat a pan and oil in it.
Secondly, add mustard and cumin seeds in the pan. When they start to splutter, add curry leaves and onion and saute it until golden brown.
Next, add ridgegourd pieces in the pan and cook for 3-4 minutes on medium flame and then add chopped tomato in it.
Now, add all the spices in it such as salt, turmeric, red chili, amchoor in the pan and mix well.
Next, add half cup of water and cook it on low flame for 5-10 minutes.
Lastly, serve the hot ridgegourd curry with coriander garnishing.
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IBD stands for inflammatory bowel disease. It is the disease that signifies the ongoing inflammation of your digestive tract. This inflammation is usually chronic. Chronic refers to something that is going on for a long period of time.
And inflammation refers to the condition where due to an infection or an injury, the site of infection/injury gets red, swollen and sore.
Moreover, IBD has two major forms, Crohn’s disease and Ulcerative Colitis. These diseases are relatively rare but the prevalence is increasing and observed more in elderly.
Age: it generally occurs often in the age of 15-30 and for some it may also get observed in adulthood.
Sex: it affects both the genders equally.
It is observed that IBD is more prevalent in the urban as well as developed areas as compared to the rural.
What are the causes of IBD?
The cause of the IBD is not completely understood. But it involves the interaction of the gastrointestinal system with the immune system, genetic as well as environmental factors. Over time, it is seen that genes also play a role in the risk factor and cause of IBD.
If we talk about environmental factors, then we all are familiar with the micro-organisms living in our GI tract and the interaction of dietary components. Diet does play an important role when it comes to the IBD and its management.
Now, if we discuss the role of the immune system in the cause of this disease, there is a decreased immune defense against the increased antigen (foreign substance attacking the body). Furthermore, decreased immune response plays an important role in the causation of this disease. As there is an inflammatory response in this condition, there is damage to the body’s own cells and thereby increasing further inflammation. This causes the formation of ulcers in the intestines and also results in the malabsorption of the dietary components.
Let’s discuss Crohn’s disease and Ulcerative colitis (UC) in detail.
Crohn’s disease and UC share some common characteristics such as diarrhea, fever, weight loss, anemia, food intolerances, malnutrition, growth failure. And other characteristics which are not related to intestines such as liver related conditions, arthritis, and even skin-related conditions.
Moreover, malnutrition becomes a lifelong problem with patients with Crohn’s disease as compared to ulcerative colitis. Due to the malabsorption of nutrients in the body, malnutrition becomes an inescapable condition in these diseases. The body is not able to absorb sufficient nutrients. Which further leads to low immune response and increased inflammation. Thereby making it a vicious cycle or loop.
Now, you might wonder what is the difference between these two forms of IBD. Well, the difference is as follows:
Ulcerative Colitis
Crohn’s disease
Presentation
Bloody diarrhea
Perianal disease, mass in abdomen, abdominal pain
Gross pathology
Rectum always involved,Moves continuously
Rectum may not be involved,Can occur anywhere along the GI tract
Reference: Krause’s food and nutrition process book (14th edition)
Inflammatory bowel disease dietary management
Diet can be an environmental factor that triggers IBD and usually the triggers are not so uniform. You might see that one person may get triggered by a specific food item whereas another might get triggered by some ingredient or totally different food item. It is very important to observe the pattern of triggers and also to mark the food items you think you might have intolerance for.
But diet is also a remedy for IBD. You can manage your IBD forms with proper dietary modifications and recommendations.
Persons with IBD are at increased risk of nutrition problems for a host of reasons related to the disease and its treatment. Thus, the primary goal is to restore and maintain the nutrition status of the individual. Foods, dietary and micronutrient supplements, and enteral as well as parenteral nutrition may be used to accomplish that mission.
There is no single dietary regimen for reducing symptoms or decreasing the flares in IBD. Diet and specific nutrients play a supportive role in maintaining nutrition status, limiting symptom exacerbations, and supporting growth in pediatric patients.
Energy:
Energy needs of patients with IBD are not greatly increased (unless weight gain is desired). Generally, when disease activity increases basal metabolic rate, physical activity is greatly curtailed and overall energy needs are not substantially changed.
Protein:
Protein requirements may be increased, depending on the severity and stage of the disease and the restoration requirements. Inflammation and treatment with medications induce a negative nitrogen balance and cause a loss of lean muscle mass. So, to maintain positive nitrogen balance, 1.3 to 1.5 g/kg/day of protein is recommended.
Fats:
Omega-3 fatty acid supplements in Crohn’s disease significantly reduce disease activity. Use of omega-3 fatty acids or fish oil supplements appears to result in a significant medication-sparing effect, with reductions in disease activity. In cases in which fat malabsorption is likely, supplementation with foods made with medium-chain triglycerides may be useful in adding calories. And also serving as a vehicle for fat-soluble nutrients.
Carbohydrates:
Excessive intake of lactose, fructose, or sorbitol may contribute to abdominal cramping, gas, and diarrhea; and high fat intake may result in steatorrhea. However, the incidence of lactose intolerance is no greater in patients with IBD than in the general population. Patients with IBD who tolerate lactose should not restrict lactose-containing foods because they can be a valuable source of high-quality protein, calcium, and vitamin D.
Minerals and vitamins:
Supplemental vitamins, especially folate, B6, and B12, may be needed. Also, minerals such as iron and trace elements to replace stores or for maintenance because of mal-digestion, malabsorption, drug-nutrient interactions, or inadequate intake. Diarrhea can aggravate losses of zinc, potassium, and selenium. Patients who receive medications may also need supplemental calcium and vitamin D.
Dietary fiber:
Patients with strictures or partial bowel obstruction benefit from a reduction in dietary fiber or limited food particle size. In other words, follow a low residue diet to relieve abdominal pain and diarrhea.
Fluids and Electrolytes:
It is important to drink adequate amounts of fluid. Fluid requirements increase during or after episodes of diarrhea and with exercise. You should also make sure that you also replenish losses of electrolytes from diarrhea. Sodium, chloride and potassium as well can be replenished by drinking drinks, such as ORS.
Probiotics and prebiotics:
Probiotic foods and supplements have the ability to modify the gut microbiota and potentially modulate gut inflammatory response. Multi-strain probiotic supplements have been shown to be beneficial in maintaining disease remission in patients with UC. However, a different probiotic supplement at a lower dose did not significantly reduce symptoms. Specific probiotic supplements also appear to be useful for induction and extension of remissions in pediatric and adult UC.
Moreover, regular intake of prebiotic foods such as oligosaccharides, fermentable fibers, and resistant starches can beneficially affect the gut microbiota. In addition, fermentation of prebiotics leads to increased production of short-chain fatty acids, creating a more acidic and less favorable environment for opportunistic bacteria.
Probiotic Foods
Prebiotic Foods
Plain Yogurt
Oat groats, Steel-cut Oats
Aged Cheeses
Bananas
Fermented veggies
Ground Flax seed, chia seed
Kefir
Garlic, Onions
Barley (for non-celiac patients)
Chicory root, acacia root
Pickles
Artichokes (Jerusalem and globe)
Raw honey
Leeks
Fermented Cabbage
Asparagus
All vegetables, some fruits
Role of Fermented cabbage juice in inflammatory bowel disease:
You might have heard about the role of fermented cabbage juice in the management of IBD. It helps to reduce inflammation. And also the other symptoms of gut disorder especially in the case of Crohn’s disease and ulcerative colitis. As there is chronic inflammation of the digestive tract in both of these forms of IBD, fermented cabbage juice helps to reduce that.
Moreover, many researches on fermented cabbage juice suggest that it helps to heal the gut. You might not be aware of, but cabbage is brimming with various micronutrients and it also possesses antioxidant properties. This property aids in the reduction of inflammation of the gut in IBD.
Role of Wheat-grass juice in inflammatory bowel disease:
Many studies suggest that wheatgrass juice can be used in the IBD management. Especially in the case of ulcers, it helps to reduce rectal bleeding and reduce the inflammation of large intestines. Studies also suggest that wheatgrass juice helps in ulcerative colitis recovery.
You might be wondering why we are talking about taking juices in place of whole fruit or vegetables. Well, a low dietary fibre diet is recommended in the management of IBD. Whole fruits and vegetables are rich in dietary fibre and that can irritate the digestive system. And therefore, it is better to consume juices instead of whole fruits or vegetables.
What is the role of a ketogenic diet in Crohn’s disease?
A ketogenic diet is basically a high-fat and low-carbohydrate diet which consists of about 80 % fat, 15 % protein and 5 % carbs. Generally, your body’s primary source of fuel is glucose which is made from the carbs that we eat. When you don’t eat enough carbs, your body goes into ketosis and starts to make ketones from fat, which are used as a secondary energy source.
There is also emerging evidence that the underlying cause of IBD is a bacterial imbalance in the gut. Gut bacteria survive on sugar and carbohydrates, so by starving them, you can restore balance to your gut bacteria. By doing this, it will help you to reduce symptoms and will also improve your health.
Moreover, a ketogenic diet is low in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). These FODMAPs are classically associated with irritable bowel syndrome but may also play a role in Crohn’s disease. And it’s possible that a reduction in FODMAPs is the real reason behind reduced Crohn’s symptoms.
What is the role of Paleo diet in Ulcerative colitis?
The paleo diet includes eating foods like meat, eggs, fruits, vegetables, and nuts. The paleo diet limits the amount of whole grains, dairy, refined sugar, and starchy vegetables that you generally eat. It encourages increasing the amount of healthy fats in your diet, including omega-3 fatty acids.
Following the paleo diet means avoiding foods such as cereals and whole grains, dairy products, legumes, processed foods, refined sugar, potatoes, refined vegetable oils and salt.
Moreover, these restricted foods items may include known common triggers of UC flare-ups.
As starchy foods cause gas and increase the amount of stool you produce so eliminating these foods could relieve your symptoms.
Avoiding dairy products can also help you manage symptoms. These symptoms include diarrhea, abdominal cramping, and gas as dairy intolerance is common among those with UC.
Paleo diet helps you to get higher amounts of antioxidants in your diet from eating more fish and healthy fats. Omega-3 and other antioxidants encourage healing. They may have a protective effect on tissues, reducing inflammation and symptoms.
The paleo diet allows you to get more B vitamins and other nutrients that you miss out on by keeping whole grains in your diet. People with UC often suffer from nutrient deficiencies because of rectal bleeding, chronic diarrhea, and poor appetite.
The paleo diet doesn’t include beans and other legumes. These foods may aggravate your bowels and increase stool output and gas.
Meat, fish, and poultry contain heme iron, which is more easily absorbed by the body than non-heme iron found in plants. People with UC have a high risk of iron deficiency anemia from chronic diarrhea and bloody stools. So, consuming meat, fish and poultry helps you to provide enough iron to correct your iron deficiency.
What is the role of Intermittent fasting in inflammatory bowel disease?
Intermittent fasting is an umbrella term that describes many different fasting cycles. Rather than focusing on what foods are eaten, it focuses more on when foods are eaten. One theory behind the potential benefits of intermittent fasting is that it can lead to changes in your gut bacteria. It will help to create an anti-inflammatory environment in the intestines and will also restore the gut barrier.
However, it is important to know that achieving these benefits is less about the timing of eating, but rather an overall reduction in the amount of food being eaten. So, for those who are looking for a structured approach to eating, intermittent fasting may be a helpful way to limit excess food. Also, eating a wide variety of whole grains, fruits, and vegetables during periods of remission can help feed our gut microbiome and achieve similar results.
This beetroot salad is refreshing, delicious, low-calorie and super healthy. This may look fancy to you but this is very easy and simple to make at your home. You just need to toss all the ingredients in a bowl and you are done. Yep, it is just that simple!
Beetroot was not a very popular vegetable in my home in India. I don’t remember mom making it often. One way she would make it was beetroot raita and she also added it to salads sometimes. But other than that, it wasn’t cooked much.
Beetroot is a delicious and absolutely versatile vegetable. They have gained popularity over the years, especially making their way into fashionable salads. They are rich in folate, manganese, vitamin C, vitamin A and also potassium. On the other hand, yogurt is a good source of protein and calcium.
Kebabs are an absolute favourite of almost everyone. If you are a kebab lover, then you must try this paneer-chickpea kebab. It is a unique combination of flavours and deliciousness. This dish can be served as an appetizer or for your breakfast.
They are healthy and also super-easy to prepare at home. In addition, you don’t have to deep fry these kebabs. You can easily shallow fry or air fry them.
This dish is healthy and filled with the goodness of protein. Chickpeas are high in fiber and proteins and on the other hand, paneer is a rich source of calcium. It is prepared by combining boiled chickpeas, paneer, onions, coriander leaves and kasuri methi. It is a yummy recipe which gives you both taste and nutrition.
If you love dishes made of paneer then you should definitely try our paneer dalia upma. Paneer Dalia Upma
After trying these kebabs, I assure you that you will not regret your choice. So, without any due, let’s have a look at the recipe!
Preparation time: 15 minutes
Cooking time: 20 minutes
Total time: 35 minutes
Serving: 2-3
Ingredients:
Boiled chickpeas (Chole)-1 cup
Crumbled Paneer-1 cup
Onion-1
Coriander leaves-1 tbsp
Kasuri methi (optional)-1 tbsp
Gram flour-3-4 tbsp
Salt, red chili, black pepper, chaat masala-as per your taste
Method to prepare Paneer chickpea kebab:
Firstly, take boiled chickpeas and paneer in a bowl and mash them with the help of a ladle or spoon.
Secondly, add onion, coriander leaves and kasuri methi in the bowl and mix it well.
After the mixture is mashed and mixed, add all the spices as per your taste and mix it again.
Next, take some mixture in your hand and make a circular patty with your hands and keep your kabab in the fridge for 10-15 minutes.
Now, take a pan and add some oil in it to shallow fry your kebabs.
Lastly, place your kebabs in the pan and cook it from both sides till they turn golden brown.
Finally, serve these delicious kebabs with chutney of your choice!
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NEAT is Non-exercise activity thermogenesis. In the modern era especially after the pandemic, almost everyone is leading a sedentary lifestyle or an inactive lifestyle. It’s because of their jobs as it involve sitting or being at rest for too long with little or no exercise. It has become one of the biggest threats to your health. Moreover, moving less and sitting more is linked to a number of health conditions. And it is believed to be a major cause of the obesity epidemic.
Fixing a sedentary lifestyle takes some effort at first, but the value of being more physically active is worth the benefits it brings. One of the best ways to lead a healthy life is to increase your NEAT levels. Now you must be thinking what is this NEAT and how do we increase it?
So, now let’s talk about NEAT!
Non-exercise activity thermogenesis (NEAT) describes the energy expended for everything we do in our daily business. It involves physical activity that is not pre-planned exercise, sports-like exercise, eating, breathing and sleeping. It’s also sometimes called non-exercise physical activity, or NEPA.
It ranges from the energy expended walking to work, typing, cleaning, performing yard work. Also undertakes agricultural tasks and fidgeting. It also includes even trivial physical activities that can have substantial impact on your metabolic rate and calorie expenditure.
Let’s understand NEAT with the help of a study conducted by Levine and his colleagues:
Inadequate energy expenditure results in the excess energy being stored as fat. Scientists demonstrated the relationship between fat gain and NEAT in obese and lean individuals exposed to similar environments. Twenty healthy volunteers (10 lean and 10 obese) were examined for 10 days by comparing body posture and motion to assess NEAT. Volunteers were instructed to continue with their usual daily activities without adopting new exercise practices.
The results showed that the obese individuals were seated for longer periods compared with their leaner counterparts. It suggests that if obese individuals were to adopt the same NEAT activities as the leaner counterparts, an extra 350 calories per day of energy expenditure would be achieved.
What is the importance of NEAT?
Your basal metabolic rate (BMR), plus the thermic effect of the foods you eat, added to something often referred to as NEAT makes up your energy requirements for each day.
BMR + thermic effect of food + NEAT/NEPA = daily energy requirement
BMR, or Resting Metabolic Rate (RMR), is the energy requirement of your body either without any activity or at rest. BMR/RMR accounts for about 60% of your total daily energy requirements. The thermic effect of food (the amount of calories needed to digest food) accounts for about 10-15% of your energy requirements. The rest of your energy requirements are dependent on how active you are in both intentional exercise and NEAT/NEPA activities.
NEAT can account for as little as 15% of energy expenditure in the very sedentary and up to 50% in very active individuals. If a woman has a BMR of around 1,000 calories, then she’ll burn about 150 calories digesting the food she eats each day. She may also burn anywhere from 150 to 500 calories more per day. But it depends on whether she has a day full of walking around, shopping, and cleaning or if she spends the day sitting and working on the computer.
So, on the low end of things, she is going to burn 1,300 calories. If her NEAT activities are on the higher end, she’s going to burn 1,650. That’s a 350-calorie per day difference between those activity levels.
What are the benefits of increasing your NEAT Levels?
The primary benefit of increasing your NEAT levels is to combat the ill effects of your sedentary lifestyle.
More your NEAT activity, means less risk of health disorders such as metabolic syndrome, cardiovascular events, etc.
NEAT can make it easier for you to achieve weight loss and stay within a calorie deficit.
By performing low intensity activity such as walking and standing can improve your blood cholesterol and blood sugar levels. And, it may be better than a single bout of exercise while sitting the rest of the day.
How can NEAT help you reach your health and weight-loss goals?
1. Standing can make a difference:
A growing body that sits still for too long can be hazardous to your health. But simply standing is one form of NEAT that can help increase your daily caloric expenditure.
2. Daily steps add up:
The U.S. Department of Health has been promoting 10,000 steps a day as an achievable goal for daily physical activity. Even if you don’t make it to 10,000 steps, adding extra steps to your day is an important component of NEAT. It can burn calories, while adding health-promoting activity to your life.
3. Walk or cycle for transportation:
Choosing to walk or ride a bicycle for your daily commute can burn significant amounts of energy. Instead of choosing a car or motorbikes for travelling to short distances, choose to cycle your way to that place or rather walk. If you need to run errands for your kitchen or something else, walking to your destination is a great way to increase your NEAT.
4. Do your own cleaning:
There is cleaning and then there is getting your house ready for Diwali celebration or having your guests over for dinner cleaning—we all know the difference. Doing these kinds of additional tasks around the house can be a great opportunity to increase daily NEAT.
5. Play with your kids:
In this modern era, everybody is busy in their daily life. No one has time to play with their kids or to take them to parks. If you can spare even a few minutes for playing with your kids or walking down to your neighborhood park, you will be spending precious time with your offspring while racking up NEAT.
6. Fidget while you’re sitting:
If your work falls under the sedentary category then the best option to burn calories is fidgeting such as stretching your legs and arms. According to a research published in The American Journal of Clinical Nutrition, you can burn up to 120 calories an hour by simply sitting, toe-tapping, stretching their legs and arms. Or flipping through papers as compared to sitting motionlessly.
7. Take stairs instead of elevator:
Take stairs if you only have 2-3 flights to go. It will increase your NEAT levels as it is twice the work of standing still.
8. Dance your way in life:
Take some time to celebrate yourself and put your dance shoes on!
Now, put your favorite playlist on and dance around the house. Or dance when you’re cooking, cleaning or just to cheer yourself up.
9. Cook your own food:
Sometimes, cooking works in a therapeutic way. It relieves all your stress. It is a great way to move more and increase your NEAT levels and your digestion will also benefit from this.
10. Stretching whenever you get time:
Incorporating some stretching into your daily routine will help keep you strong and flexible. And it is also a great opportunity to move your body.
How many calories do you burn from NEAT?
Well, it depends from person to person how many calories NEAT burns. A 2014 study reported that the number of calories burned from NEAT vary by up to 2000 kilocalories a day between two individuals of similar size. There are a number of factors that can account for this difference, including environment and genetics. Your job and lifestyle can also influence NEAT. Two people with similar body mass indexes (BMIs), but different jobs, sedentary versus active, will likely burn different calorie amounts.
There are few examples of calorie burns with doing normal household chores:
Using vacuum cleaner for cleaning: Pushing your vacuum cleaner in the house requires some serious calories. Vacuuming for 30 minutes zaps 99 calories if you’re 120 pounds (54.4 kg), 124 calories if you’re 150 pounds (68 kg), and 166 calories if you’re 200 pounds (90.7 kg).
Play with your children: A fun family workout is good for your body and spirit. Even if you only do a little work, 30 minutes of playtime burns 120 calories if you weigh 125 pounds (56.6 kg) and 178 calories if you weigh 200 pounds (90.7 kg). Ramp up to serious horseplay, and you’ll zap 30 or more extra calories per outing.
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.
FODMAPs are a group of sugars that are not completely digested or absorbed in your intestines. When these FODMAPs reach your small intestine, they move slowly, attracting water. When they pass into the large intestine, FODMAPs are fermented by gut bacteria, producing gas as a result. The extra gas and water cause the intestinal wall to stretch and expand. Because people with IBS have a highly sensitive gut, ‘stretching’ the intestinal wall causes exaggerated sensations of pain and discomfort.
FODMAPs are found naturally in many foods and food additives.
A low Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols diet is the diet which is low in foods containing oligosaccharides, disaccharides, monosaccharides and polyols. The principle behind the diet is to give the gut a chance to heal, especially if you have gastrointestinal problems like IBS.
The treatment for people with IBS include avoiding high FODMAP foods and choosing low FODMAP foods as their daily staples. Also, it is important to monitor portion sizes because having a large amount of a low FODMAP food could turn it into a high FODMAP food.
Who should try this FODMAP diet?
Low FODMAP diets are for those people who suffer from digestive problems such as Irritable Bowel Syndrome (IBS). High FODMAP foods cause irritable bowel syndrome, but they also may aggravate IBS symptoms. That’s why a low FODMAP diet is often recommended for IBS treatment, Small intestinal bacterial overgrowth (SIBO) and also for functional GI disorders other than IBS.
How does the low FODMAP diet work?
Low FODMAP is a three-step elimination diet:
Restriction: Firstly, stop eating high FODMAPs foods for a minimum of 6-8 weeks.
Reintroduction: Once your stomach calms down, slowly reintroduce them one by one to see which ones are troublesome for you.
Personalization: Once you identify the foods that cause IBS or any other digestive symptoms, you can avoid or limit them while enjoying everything else in your diet worry-free.
What happens when a person with IBS eats FODMAPs?
FODMAPs are found in a wide range of foods, and most people eat high FODMAP foods everyday without issue. When a person with GI problems or IBS eat FODMAPs, they move slowly through the small intestine attracting water. When they reach the large intestine, gut bacteria use the FODMAPs as a fuel source to survive. The bacteria rapidly ferment FODMAPs, producing gas as a result.
These events occur in all people i.e. people with and without IBS. The difference is that people with IBS can have problems with the speed at which contents move through the intestines or a highly sensitive gut wall as well. The extra water and gas in the intestines, causes the intestinal wall to stretch and expand and results in common IBS symptoms. These symptoms are pain, excessive wind, bloating, distension and altered bowel habit such as diarrhoea, constipation or both.
A low FODMAP diet may help in improving the following symptoms:
pain and discomfort
bloating and distension
Bowel habit such as diarrhea or constipation
quality of life
You can see these benefits are usually within 2-6 weeks of following a low FODMAP diet.
In fact, the diet does not cure IBS symptoms, it just helps people to live more comfortably with their condition.
FODMAPs Guidelines:
A diet low in FODMAPs may be an effective therapy in the management of GI symptoms in patients with IBS.
The low FODMAPs diet limits foods that contain lactose, fructose, fructo-oligosaccharides (fructans), galacto-oligosaccharides (galactans), and polyols or sugar alcohols (sorbitol, xylitol, mannitol, isomaltase, and maltitol).
A cutoff value for acceptable amounts of FODMAPs has not been well defined and is likely patient specific. Patients may tolerate small amounts, but symptoms can develop if they consume quantities that surpass their threshold.
Nutrition intervention begins with elimination of all high FODMAPs foods from the diet for a trial period of 6 to 8 weeks.
The challenge phase begins with a slow, controlled reintroduction of one FODMAPs diet category at a time to observe for symptoms and identify the most challenging foods.
Nutritional deficiencies that can arise with the low FODMAPs diet include folate, thiamin, and vitamin B6 (from limiting cereals and breads), as well as calcium and vitamin D (from avoidance of dairy). The goal is to eventually reduce or eliminate GI symptoms, by creating a diet that includes FODMAPs at the most tolerable intake level, and with use of alternative foods.
It does not present a cure but a dietary approach to improve symptoms and quality of life.
(Source – Krause’s Food & the nutrition care process, 14th edition)
A sample FODMAP diet plan:
Table showing high FODMAPs and Low FODMAPs food sources:
