Calories in Your Favourite Snacks


Who doesn’t love snacking? Sure everyone does. And we are also aware that such stuff is unhealthy and rocket high in calories.
Here is a faceoff with how many calories each one of these yummy snacks exactly has? Read Article

Recipes for a Healthy Three Course Meal

recipesSays who that yummy cannot be healthy?
Here is a full three course meal spread which is low fat, low sugar, healthy yet tastes heavenly.

Stir Fry Veggies with Honey

  • Lengthwise chop capsicum, cabbage, carrots, onion and whatever vegetables you have
  • Put a spoon of oil into a hot pan. Add 1 tablespoon chopped garlic
  • Fry for half a minute. Add vegetables Read Article

Pre and Post Workout Meals


Many people go clueless on what to eat before and after their work out sessions.
Here is your ultimate guide to foods that one should and should not eat prior to before and after a typical workout session.
What you eat before and after the workout sessions have a huge role to play on your weight management program.


One should never hit the gym with an empty stomach. Ideally, a meal pre-workout should be low in fat and fibre content but must have lots of fluids and modest amounts of carbohydrates and protein. Since muscles rely on carbohydrates as a quick energy source, one can choose between cereals, breads, pasta, fruits and vegetables as a pre-workout meal in moderate quantity.

A grilled brown bread chicken sandwich or a slice of baked, low fat pizza fits the requirement well. Your pre-workout calorie intake should not be more than 500 calories.

During workout

It is crucial to keep up your liquid/fluid intake high and stay hydrated while exercising. It improves your performance and acts as a natural cooling agent for your body. Since you sweat a lot during workout, keep replenishing lost water content of the body by drinking enough water or any other drink frequently.


Post-workout, the body is in the recovery mode (which means you need to provide it foods rich in essential nutrients). Proteins and carbohydrates are good selections as a post workout meal option. Eggs, chicken, lean meats and paneer are great sources of protein. Make sure to add some fresh veggies (steamed or stir fried) as they provide a good source of fibre and are rich in antioxidants and vitamins.

Smart Tips:

  • Pre workout meal should be eaten at least 1-2 hours before you exercise
  • Eat your post-workout meal within 60 minutes of working out; ideally within 30 minutes

Indus Health Plus
Author: Indus Health Plus

Fish – Healthy Food in Water


Fish – Healthy Food in Water
Fish is not only tasty but is considered a super nutritious food as it contains essential nutrients like proteins, vitamins and minerals, which help in promoting health. This super food is also a huge source of omega-3 fatty acids and can help protect against a number of diseases.
Fish such as salmon, trout, tuna, mackerel, herring, etc. are great sources of omega 3-fatty acid.
To reap the full benefits, include fatty fish in your diet at least 2 fish meals per week.
Here are some health benefits of eating fish.
Lowers the risk of heart attack
Experts suggest that eating fatty fish once or twice a week may reduce the number of cardiac deaths. Fish is also known to improve chances of surviving a heart attack for many. High levels of triglycerides in the blood increases the chances of heart disease. These levels get lowered when you consume fish, thereby reducing chances of heart disease.

Good for skin
Eating a lot of fish makes your skin to regulate and produce more oil and hydrates it. It also helps in protecting cells from UV ray damage. This helps in preserving the collagen in the skin, which eventually prevents wrinkling and sagging.

Reduces the possibility of rheumatoid arthritis
Rheumatoid arthritis is known joint disease in which joints of the body becomes swollen and inflamed and can be very painful. Fish consumption can bring the risk of this too. Once a week, a portion of fatty fish is known to reduce the risk of rheumatoid arthritis to a large extent.

Super brain food
fish is full of omega 3 fatty acids and promotes storage of neurotransmitter dopamine that is linked to sharp memory. Consuming fish boosts this supply of fatty acids that helps improve brain functions.

Improves vision
Omega-3 fatty acids present in fatty fish is associated with reduced risk of age related macular degeneration, which may result in the loss of vision because of damage to the retina. Consuming fish, especially oily fish can help protect one’s vision. It benefits the elderly most.

Four Foods You Must Forget

Cervical Cancer Vaccine

Dieting or no dieting, healthy eating habits are way to go!
In order to stay fit and healthy, you must resist and refrain from some of the food stuff.

Soda or Fizzy Drinks
Your favourite cola or carbonated/fizzy drink is loaded with empty calories. With zero nutritional value, it only contributes in making you gain weight and is also likely to increase your risk of high-blood pressure and diabetes.
Opt for fresh lime without sugar or nariyal pani when you feel like quenching that thirst rather than going for a bubbly glass of soda.

White Bread
White bread, your breakfast staple is made of maida, another unhealthy product. It may look appealing and taste better but excessive processing and bleaching rips it off its nutrients and most importantly – fibre!
So, replace it with brown or whole grain breads. It has higher content of fibre in it and adds more nutritional value to your diet. This also keeps you fuller for a long time than white flour bread

Whole Dairy

Undoubtedly milk and other dairy products are good for your health but whole-fat dairy products are full of fat and cholesterol.
So, go for low-fat and skimmed dairy & its products, which has all the nutrients you need sans fat. Cow’s milk too has less fat content than buffalo’s milk.

Fast Food
The amount of calories one junk food meal contains is almost equal to the calories one has to consume in the entire day! While only some of these calories come from carbohydrates and protein, most are derived from the sugar and the fat present in the food.
Try roasted rice puff bhel with sprouted lentils or tangy cucumber-tomato salad with boiled corn, when you feel like snacking.
We understand that totally going off such tempting delicacies is practically little difficult. You can begin by cutting down the frequency.

10 Things About Honey You Did Not Know

About Honey

A sweet food made by bees using nectar from flowers, honey is not only known for its sweetness, it is a well-known source of healing properties. Here are a few facts about honey which in all probability you did not know and some health benefits of honey that can help you run the extra mile.

  1. In a hive of honey bees, there are three types of honey bees, namely, a single queen bee, a variable number of male drone bees (depending on the season)to fertilize new queens, and about 20,000 to 40,000 female worker bees. Read Article

10 Things About Turmeric You Did Not Know

About Turmeric

Turmeric tastes warm, peppery and bitter and has a mild smell which reminds one of ginger and orange. It is known for its use to flavour and colour foodstuff, and is a principal ingredient in curry powder. Apart from its culinary usage, turmeric has also been used since ancient times in the Indian system of medicine as a powerful anti-inflammatory substance. Also it has been used throughout history as a textile dye, which is why turmeric was also known as ‘Indian saffron’, a name given for its deep yellow orange colour. Read Article

Eat Well To Treat Diseases

Healthy Diet foods

Experts have agreed to the fact that maintaining a healthy diet can help one in combatting diseases and keeping them at bay. Foods can have a therapeutic effect if selected with wisdom and consumed in the right measure. Doctors and dieticians agree to the fact that eating good and proper food can be a healthy alternative for preventing a host of diseases and chronic medical conditions. Food science introduces us to foods that heal rather than just provide basic vitamins. Increasing one’s intake of yellow and orange vegetables can prevent infertility. Read Article

Let’s March Towards Healthy Lifestyle

Healthy living

Lifestyle is an important factor that decides the direction of your health. From the past decades we are either becoming the part of the changing lifestyle or its witness. The important factor in the lifestyle is the diet, recreation and habits. The food that we intake prepares nutritious liquids in the body. That is why the work of our digestive system depends on what and how much we eat. In the recent times due to the pressure of competition or due to the energy in the body while working at the office or business place one forgets time. Especially the lifestyle that is being rooted today in the society is led by the IT field where the working hours are uncertain and unlimited. As a result of that irregular and imbalanced diet becomes an inevitable part of their life. Read Article

Knowing the Right Oil Counts

Oil Advantages

Dreaming of the ghee laden aloo paranthas or a large chunk of butter onto your bhaji! The popular commercial beckons you to indulge in fried puris and samosas because the oil in question is ‘cholesterol free’ and ‘rich in vitamins’.

While newer technologies have provided us more and more healthy and nutritious choice of oils, unfortunately the total quantity we need to consume in a day has not changed. Read Article

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