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7 Smart And Healthy Meals That Are Anything But Boring!
Your daily diet can be made exciting, something to look forward to, and certainly does not have to be a grim reminder of your waistline. All it needs is some quick thinking on the feet and a little bit of planning. Pause and assess the so-called clean and healthy meals you have been consuming every day. This exercise will help you understand your relationship with food. Did you know that your everyday meal must be made up of at least one protein, a carbohydrate, and good fats? The greater the protein content, the more full you will feel. Consuming more starch, will help in being full for a shorter duration, and bang! Your hunger pangs are back. Some carbohydrates are indeed healthier than the others such as those in whole grains and vegetables. More colorful vegetables on your plate mean a lot of micronutrients vitamins and antioxidants. The added benefit? Glowing skin and lustrous hair. Healthy fats in your meals can come from olive oil and dried fruits and nuts. And now 7 smart and simple food combinations you can eat every day: Your regular vegetable salad can be easily spruced by adding a dash of olive oil, and some chat masala. Chat masala works well with fruit salad also. Hold off the sugar or salt. Instead, substitute using honey or pink salt. Load your salads with a lot of nuts for the added crunch. Hardly boring is it not? Eggs in different ways. Boil them, fry them (in a little olive oil), and bake them. Eggs are super versatile and can play just different roles on your plate and palate! Are you a vegetarian? Switch to tofu or paneer. Breakfast smoothies are a full meal by themselves. Just a ripe banana and a dollop of peanut butter blended is packed with protein and leaves you full for longer. Switch to millets. Millets are a wonderful source of carbohydrates that break down slowly and can be a direct substitute for any starch in your diet. Try to include one every day. Peanuts, Kabuli, black chana, lobia, or black-eyed peas can be soaked and pressure cooked and turned into tasty chats, salads, or even a curry-based side dish. They can be combined with any starch or consumed as a wholesome healthy meal in itself. Jaggery-based desserts work wonders to kill your sugar craving. Mix and match dry fruits and nuts and dish them out as chikkis and energy bars. Oat meals and multi-grain porridges are filling breakfast meals, that work very with any kind of fruits or nuts. Try and include a lot of leafy greens in your diet for that is essential for a healthy bowel movement. Stock up on different spices such as oriental, continental, and Indian so that your meals do not become monotonous. Get creative and do not hesitate to experiment! Work on making smart healthy meals. It is easy.
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Food Safety – A Non-Negotiable Right
Up until a few decades ago, food choices were quite limited. You could count the total brands in the market on your fingertips, and the high price sensitivity amongst consumers meant that decision about which product to buy was very dependent on the price. As time has gone by, the world has realized that there are large and significant side effects to not being mindful about the food on our plates. From obesity and malnutrition to cancer, a lot of the worlds’ health problems are a result of the food we consume. Today, we find many more people in supermarkets, studying the ingredients labels, doing quick google searches to find out if ingredients are gluten free or not and going out of their way to find brands and companies that suit their needs and fit into their idea of safe food. To bring even more awareness and promote this growing trend further, the WHO has marked the 7th July to be the World Food Safety Day. On this occasion, we are trying to draw attention and inspire action to help prevent, detect and manage foodborne risks, contributing to food security, human health, economic prosperity, agriculture, market access, tourism and sustainable development. WHO has listed the following six calls to action, and we are proud to share that Safe Harvest currently follows and works towards promoting all of the points mentioned. Here is how: Grow it safe – Agriculture and food producers need to adopt good practices While the green revolution brought with it the assurance of food safety, it also introduced Indian agriculture to chemical pesticides in farming. With lack of information and misleading instructions from pesticide traders, Indian farmers spray much larger amounts of chemical pesticides on their crops than recommended. This leads to several of our food products having residues much higher than the permissible limits. Ranging from cancer to harm on reproductive health, the long term effects of consuming pesticide ridden foods is a list that keeps increasing. Farmer welfare is an integral part of our mission at Safe Harvest. While we help increase their incomes through providing stronger market linkages, we help them reduce health hazards at their farms by encouraging them to shift to natural pesticides instead of chemicals. All of the 1,00,000 small farmers that are associated with us today, practice NPM (Non Pesticide Management) farming methods on their field which involves making their own natural pesticides using neem, compost, cow urine etc. We conduct timely training sessions with the farmers and update them about the NPM methods, all to ensure that only the safest food reaches your plates. Ensure it’s safe – Government must ensure safe and nutritious food for all In random tests done across metropolitan cities in India, it was found that most food – including a few brands that claim to be 100% organic, have pesticide residues in them. Read it here. At Safe Harvest, we guarantee you products with zero pesticide residues. We ensure this by collecting samples of our farmers’ produce before procuring them and sending them for testing against the MRL limits at FSSAI accredited laboratories. Our products are currently tested for MRLs against Jaivik Bharat standards issued by the Govt. of India which list out 127 pesticides along with their permissible residue limits. This method helps us ensure that every lot of produce that is reaching our final consumers is absolutely and entirely free from any pesticides. Keep it safe – Business operators must make sure food is safe For a business that advocates disuse of synthetic chemicals while growing food crops, it is only fair that we adhere to safe and natural means for our storage. The Food Safety and Standards Authority of India requires business operators to ensure to maintain food safety standards in aspects of Procurement of grains from Mandi Transportation of the grains Grain Storage and Handling Blending/Quality Verification Processing Packaging and Labelling Storage/Handling of finished product While majority of the safety standards are true for conventional, organic and pesticide free food, we ensure special care in activities that make food vulnerable to chemical contact. Activities like establishment management and sanitation which requires uses of chemicals for disinfestation, allergen control, warehouse cleaning and hygiene and pest control are specially monitored and carried out under completely bio-friendly techniques. Some pest-management activities like fumigation are avoided altogether. Our implementation ISO 22000, which has been deemed crucial by FSSAI for any food business identifies weakness in the production line and sets critical limits for preventive and corrective measures by incorporating the widely used and proven Hazard Analysis Critical Control Point (HACCP) principles. With ISO 22000, not only have we set a goal to ensure not just minimization, we’ve been progressing towards complete elimination of associated hazards during production, which are Elimination of physicals hazards such as straw, gum, human/animal hair, stalk, feces etc. Elimination of biological risks like microorganisms and pest by application of cocoon storage. Elimination of chemical hazards coming from the field level like pesticide residues and at the processing level. Keeping in line with our Non Pesticide Management principles, we refrain from any sort of chemical pest control activities like fumigation and common disinfestation methods. Eat it safe: All consumers have a right to safe, healthy and nutritious food Depending on the market availability and living standards, consumers opt for different categories of food viz. conventional, organic or pesticide free. Regardless of their choice, they have a right to safe, healthy and nutritious food. Owing to the growing demand of food production, farmers in India use a wide range of fertilizers and pesticides. As a result, the traces of agro-chemicals used to grow food crops are often found in our food which eventually make their way into the food chain. Consumption of these toxic chemicals over the years even though in small amounts, accumulate in our body and give rise serious health implications. Contamination can happen not just from the crop fields, but also from storage areas, pest control operations and transportation. Also, India’s food supply largely depends on small farmers. These farmers are often owners of not more than 5 acres of land who make little to no profit most of the time. To make profits, they ignore food safety means like contamination or prevention of infestation. They also lack facilities to maintain hygiene and handling, transportation standards. Lack of appropriate training and education is at the root of this. At Safe harvest, we are constantly on the lookout for small and marginal farmers who we handhold for safe agricultural practices like use of bio-pesticides, use of bio-fertilizers such as compost, non-chemical seed treatment, watershed management etc. In addition to cultivation, our farmers are also trained for pre-procurement appropriate storage measures. To maximize their profits, we buy produce from these farmers at the market rate or higher at their own farm gates. Samples of the produce before buying is first tested in laboratories accredited by FSSAI. The Food Safety and Standards for Organic food requires all food articles to be tested for 127 chemical residues. Having tested for all requisite parameters grants us the certification that our food is safe for consumption with all nutritional values intact. All of our test reports are available for consumers to refer to on request. Team up for safety – Food Safety is a shared responsibility Food safety is a non-negotiable interest for both the food industry and the customers. Because of its extensive scientific and technical resources and experience with these issues, the food industry can make important contributions towards their understanding and resolution. With more technological advances, media for dissemination of information about food safety and selection have become abundant. This grants us immense responsibilities as food producers to make sure customers receive correct and timely information of what they consume. Ensuring selection of appropriate media like social media for urban dwellers and television and radio for rural dwellers to communicate is extremely important. Customers should have access to information about every process involved in the manufacturing of their food, including the processing facilities, origin of their food, nutrition content, how to prepare, storage methods etc. Labelling is an extremely important way of letting people make informed decisions. Food regulatory bodies should levy stringent standards on the quality of food being marketed. Limits for pathogenic microorganisms, allergens, genetically modified foods, contaminants (including pesticides) should be set and made uniform across all categories of food. Consumers’ initiative to communicate to the manufacturers, to ask questions about products as a result of information they have seen in advertising or labelling or because of their experience in using the item is highly effective in improving food quality. More often than not, consumers’ reactions are solicited by manufacturers in their advertising. Consumers’ right to question demand information is an extremely powerful tool in improving food safety. Safe food is every individual’s right. Consumers have a right to expect that the foods they purchase and consume will be safe and of high quality. While consumers, governments and others play an important part in ensuring food safety and quality, in free-market societies the ultimate responsibility for investing the physical and managerial resources that are necessary for implementing appropriate controls lies with the food industry – the industry that continuously oversees the manufacture and processing of foods, from raw ingredients to finished product, day in and day out. As a responsible food producer, we make sure every one of these points is checked so consumers eat what they pay for.
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Barnyard Millet: The Millet For Millennials
A majority of the millennials have taken to the healthy food revolution and are mindful about what they consume; concerned about how it affects their health and the environment. Traditional millets have found their way back into households quickly winning hearts with this smart generation for the all-around benefits it offers. The barnyard millet is a popular cereal or coarse grain with a very high nutritional value, versatility, and availability. The Barnyard millet or Sanwa rice as it is popularly known has high levels of protein, calcium, iron, minerals, and vitamin B complex. It is also low in carbohydrates and gluten-free, making it a boon for those with gluten allergies, type II diabetes, and cardiovascular diseases. The Barnyard millet has the lowest carbohydrate content, is gluten-free, and has the highest energy value amongst all the varieties of millets; hence a popular choice for the health-conscious millennial generation. The barnyard millet tastes similar to broken rice when cooked and is a rich substitute for rice. It is often advised to prepare millets in the form of porridge to obtain the maximum nutrients from this wonder-grain! Top health benefits of Barnyard Millet Low in calories :Barnyard millet is a good source of highly digestible protein and makes one feel light and energetic after consumption. A serving of barnyard millets (25g, raw) gives 75 calories and 1.5g of protein, 68 % carbohydrate, and less than 400 kcal/100 gms and is ideal for those who follow a diet. And no, Barnyard millet is not just a fasting millet; it is wholesome enough to be included in everyone’s daily meals across ages. Rich in dietary fiber : It is an excellent source of dietary fiber with a whopping 6.9gms per half a cup with a good balance of both soluble and insoluble fractions. The high fiber content in a meal helps in preventing constipation, excess gas, bloating, and unnecessary cramps caused. Low Glycemic Index : The carbohydrates in millets show a high degree of retrogradation of amylase, which facilitates the formation of higher amounts of resistant starch. Hence, it can be potentially recommended for patients with cardiovascular disease and diabetics as well. The barnyard millet improves carbohydrate tolerance among diabetics and plays in role in reducing blood sugar levels as well. Gluten-Free grain : Like all millets, the barnyard millet is appropriate for patients intolerant to gluten (those with celiac disease) or those who choose to follow a gluten-free lifestyle that eliminates wheat, barley, and other rye-based foods. The millet is easily available, quick to cook, and good to taste can easily become a wholesome alternative to rice, wheat, and other gluten-rich grains. Good Source of Iron : Some varieties of barnyard millet have been shown to contain high amounts of iron (18.6 mg in 100g of raw millet) -richest amongst all millets and cereal grains. Barnyard millet could be a good source of iron for vegetarians and can help enhance hemoglobin/serum ferritin levels in the blood. How do you include this super-grain in your diet? All millets need to be soaked to reap the maximum nutritional value from them after cooking. You could wash and soak this millet for about an hour or so and reduce its cooking time by a few minutes. On average, this millet takes about 20 minutes to cook. There you have it- you can directly replace it with rice and include it as part of all rice-based recipes. But remember that these grains are rounder smaller and cook soft. Alternatively, the whole grain of the sanwa millet or the barnyard millet may be ground to a fine flour and incorporated into various traditional preparations such as flatbreads, pancakes, and porridges as well. The millennial-millet diet! Noodles containing Barnyard millet flour combined with wheat flour are easily available off the shelves these days and can also be made from scratch at any time. Cook as per instructions, toss up a few veggies and minimal spices, lo! the naturally nutty flavor of the millet shines through the dish. Similarly, sushi, pasta, and a whole host of other fun foods of the gen-next can be easily substituted with the barnyard millet and indulged in guilt-free. Health and weight management, as we repeatedly iterate, need to be an outcome of sustainability and wholesome consumption of food. Starving and refraining from a certain class of foods never yields. Millet is proven to work wonders in weight management nutrition and energy levels and is deliciously healthy. If this is not a win-win, what is?
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Pulses: Your Gateway Into A Green Diet
No matter where you go in India, no meal is complete without pulses in them! Pulses are healthier than grains, nutritious, and plenty in variety. They are the edible seeds from a legume plant that are harvested dry; high in protein in fiber and play an excellent role in weight management. Pulses include all types of lentils, chickpeas, black-eyed peas, broad beans, runner beans, butter beans, pinto beans, etc. High nutrition content also makes pulses one of the healthiest foods for vegetarians and vegans that ensure adequate intake of protein, minerals, and vitamins. When pulses are paired with rice, wheat, or other cereal grains high in sulfur-containing amino acids in a meal, the daily essential amino acid requirements are automatically fulfilled. Pulses typically contain about twice the amount of protein found in whole grain cereals such as wheat or rice. Is that all? Pulses are also rich in Carbohydrates, antioxidants like polyphenols, folate, iron, and minerals such as calcium, zinc, magnesium, potassium. Benefits of consuming pulses- 1.Helps control appetite– Pulses are high in proteins, complex carbohydrates, and fibers, and low in fats that help digest food slowly. This gives one a greater feeling of fullness. They promote steady, slow-burning energy while their iron content helps to transport oxygen throughout the body. 2.Good for the heart- Pulses are extremely nutritious, with less amount of fat and cholesterol, and they help prevent cholesterol-based heart diseases. Pulses have potassium and a low amount of sodium and therefore this helps regulate blood pressure. 3.Diabetic-friendly– Despite having complex carbohydrates, the pulses are low on the glycemic index (GI), which means that they do not let the glucose levels increase in the body. Pulses such as beans, chickpeas, green grams help control increased blood sugar levels too. 4.Reduce the risk of cancer– Pulses are rich in antioxidants and anti-inflammatory agents that help to reduce the risk of cancer. Studies suggest that selenium found in pulses can also help decrease the rate of tumorous growth in the system It also helps to stimulate the immunity of our body and keep our body healthy. 5.Beneficial during pregnancy– Pulses are rich in folate and iron that help pregnant women to keep their requirements up to the mark and help stimulate the production of healthy red blood cells. Some studies suggest it may help prevent neural tube defects in women during their pregnancy. Safe Harvest assures you the healthiest, and heartiest of pulses for a wholesome diet- Food grains from her farm to your kitchen- At Safe Harvest, we source produce directly from small farmers through Farmer Producer Organisations that promote Non-Pesticide Management (NPM) and safe practices. Post scrutiny and rounds of testing and cleaning, the produce is carefully stored in such a manner that it does not come into contact with chemicals at any point in its journey to the consumer. We thereby strive the balance between rightful gains of farmers while offering a healthy justified choice to those who consume, making a positive and sustainable difference to the world around us. Think for a moment. What is the point of talking about health, and making recommendations of alternate food choices when one is not assured about the product that lies in his or her hands? Would you consume a pesticide-laced, frozen fancy vegetable supposed to be rich in nutrients or a locally sourced fresh- off-the-farm organically cultivated vegetable? Our list of types of pulses– Tur Dal Urad: Urad Dal, Urad black split, Urad whole black, Urad Gota. Bengal Gram Horse Gram Chana dal/ Kabuli Channa Mung: Mung Dal, Mung split, Mung whole Rajma Chitra & Rajma Kashmiri Red Lobiya Moth Bean So how do you get the maximum out of the pulses you consume? Soak and sprout before cooking. This reduces the naturally present anti-nutrients and allows for optimum enzyme action to break them down. Pulses need to be mixed in the right proportion with grains and millets (1:3 with rice and 1:2 with millets preferably) and consumed to obtain the right amino-acid profile. Consuming at least 5 types of pulses per week and in five different ways per month is highly recommended; it can be in the form of dal, papad, pickle, idli, dosa, laddu, halwa, etc. This ensures that we obtain the diet diversity required for healthy gut bacteria. Now, would you underestimate that humble cup of dhal, sitting in the corner of your lunch plate?
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7 Days Of Bajra For A Better You!
A nutrition-rich diet contributes to your health as well as appearance. On the contrary, a plate full of white rice and tangy lentils seems like the most satiating meal ever! But apart from loading carbohydrates into your body, the nutritive value added to your body with this meal is negligible. Millets are little powerhouses of energy that are gluten-free, healthy whole grains that can practically take over rice and wheat in your kitchen. Bajra or pearl millet is perhaps the most popular of all healthy grains as it is exceptionally low in calories and one of the best choices of grain, when you aim, is to shed kilos. Nutritional information of Bajra- This healthy whole grain is packed with carbohydrates, essential amino acids, antioxidants, multiple vitamins like thiamine, riboflavin, folic acid, niacin, beta carotene, and minerals like iron, phosphorus, magnesium, and zinc. Per 100 gm of cooked Bajra contains Protein – 10.96 gm Dietary fibers- 11.49 gm Fat- 5.43 gm Carbohydrates– 61.78 gm Energy- 1456 KJ How can Bajra improve your health? Helps manage diabetes – Pearl millets contain carbohydrates that burn slowly and help maintain a stable glucose level in the blood for a longer period. This makes it a healthy food option for those with diabetes. Good for cardiac health- Food made with Bajra is rich in dietary fiber and helps lower cholesterol which makes it ideal for those with heart ailments. Regular intake of Pearl millet or bajra helps reduce bad or LDL cholesterol thus preventing blocks in the arteries, as this wonder millet is also rich in Omega – 3 fatty acids. Easier on the stomach- Healthy gut is an indication of overall health and Bajra aids in proper digestion preventing constipation. It is a gluten-free cereal and is, therefore, also ideal for those suffering from celiac disease. It can reduce the acidity of the stomach thereby limiting ulcer formation and discomfort caused. Natural Detoxifier- Bajra or Pearl Millet is a mix of amazing components and antioxidants including phenols, tannins, and phytic acid all of which are known to prevent stroke, cardiovascular problems, and cancer. It also helps cleanse the liver, kidney, detoxifies the body thus helping obtain beautiful glowing skin. Strengthening bones- This phosphorous-rich millet along with calcium strengthens bones, prevents joint pains, and also averts the risk of chronic conditions caused due to calcium deficiency such as osteoporosis. Good during pregnancy and for infants – Bajra is rich in Vitamin B9 or folic acid; Folate is crucial for forming DNA and RNA and is key for producing red blood cells, and helps accelerate the growth rate of the foetus. On the other hand, this healthy grain can be easily digested by infants and can be used during the weaning period and even later on. Helps in weight management and obesity- Bajra is rich in protein and it helps in building, strengthening the muscles, and repairing tissue. It is an ideal food choice for vegetarians who want to cut down on carb intake and manage their weight. Healthy diet recipes with Bajra Bajra is a hard millet and needs to soak for 7 to 8 hours before it is pressure cooked. Add enough water and cook for 4 to 5 whistles to get sticky rice consistency, sauté and add in some veggies and spices, put in a dollop of ghee and your power-packed khichdi is ready! Make Bajra flour (you may need to take the grains to a nearby flour mill), add a little whole wheat flour, salt to taste, and warm water to knead into a dough. Roll them into rotis and consume. Use your imagination, play around with methi/boiled potato/palak and turn them into parathas! Craving a dessert? Kids around at home? Finely chop up 150 gms of jaggery, take 250 gms of Bajra flour, a spoon or two of white till seeds. Knead well for 10 minutes using warm water. Roll them into small puris and deep fry. It can also be used in snacks like murukkus, chaklis. Combine Bajra flour, whole wheat flour, garlic, green chilli paste, sesame seeds, and salt in a deep bowl and crumb the flour. It must resemble bread crumbs, now add some curd and knead into a soft dough with a little water. Pass this through the chakli/ murukku press, deep fry till they are golden brown. This healthy grain flour is versatile and can be used in baking as well. There are way fewer calories in food items prepared using bajra and despite that, it leaves one feeling full for a longer time. For e.g.- one medium-sized bajra roti contains just 97 calories! You can now extrapolate how many calories you can strike down with every meal substituted by Bajra and its overall impact on your weight and health. Just a week to see a difference and to keep you going with your weight goals!
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Snack Smart! 9 Healthy Snacks That Will Make You Feel Guilty And More Satiated
Let us begin this discussion with an event that most of us are likely to encounter or have encountered already. A late lazy Sunday lunch, binge-watching television for a good two or three hours and no intention to move from the couch. Your heart hovers around the ice cream that lies in the freezer. You have the urge to finish up that tub of goodness. You do it. What happens next? You feel super guilty about this indulgence in such a calorie-rich snack. Bodyweight spiraling out of control as a result of hogging junk food has become the norm with most of us now, particularly when life is mostly happening indoors. How do you battle this? As we discussed in the other blog, mind control is step one. How do you snap out? Remember this- Quit making excuses and being lazy to fix your own snack Healthy snacks can be tasty, find out your mix and match combination Is it not easier to fight off a craving instead of battling weight issues later? Remember this too- Balancing weight while still wanting to eat all your favorites is not hard. There are umpteen low-calorie, tasty and healthy snacks that you can still consume. What are your options? How can you stop eating junk food? Yogurt with nuts– A bowl of protein and nutrient-rich perfect snack is ideal as a late-noon or mid-morning snack. It doesn’t even need seasoning! Ensure you use thick fresh homemade curd and a combination of savory crisp nuts. Granola bars – This is just what you need after a rigorous workout in the morning or for days when you have to skip your breakfast. It has a combination of all minerals and nutrients that gives you instant energy. There are way too many easy-to-make at-home recipes to make them at home. Roasted chickpeas or peanuts– Soak chickpeas/peanuts overnight, boil well include some finely chopped veggies to make a yummy licious salad! You may also dry roast them, store them for a long while, and munch as and when you feel like it. Keep a jar of peanut butter handy, it combines well with snacks as a dip, a spoonful or two can go into a smoothie or on toast or rotis too! Fruit smoothies – Now this will ensure you never crave ice cream ever again! Chop up big chunks of different fruits, freeze them, add a dash of honey or soaked dates, milk and whip up a nutritious fresh smoothie. The best breakfast in a bottle! Sweet and spicy nuts assorted – Make a trip to the grocers on a weekend, pick out a variety of locally available nuts, do not forget to include seeds of pumpkin, melon, flax, and chia. Dry roast each of them slowly and patiently. Add a dash of pink salt and sugar. Another super-snack is ready! Avocado and hummus – These make for excellent salad dips. Be careful when you buy an avocado, ensure you pick ripe ones. Avocados are rich in healthy fat, absolutely versatile can be used in smoothies, salads, and even on toast! Hummus is mashed boiled chickpeas seasoned mildly, a Mediterranean delicacy. A rich source of protein. Hard-boiled eggs – How can one forget, good old boiled eggs! Consume whole eggs, yellow and white to keep you full for a longer time. You can include them in a salad for lunch, consumption for breakfast, or even as a snack. Play around with seasonings so that you don’t get tired of eating them. Ideal to have 2 daily. Sweet potato and green bean chips – Sweet potatoes are ideal to tackle your starch cravings. They are packed with fiber and a host of other nutrients and actively help in enhancing metabolism. Green bean chips are higher in protein and fiber compared to corn and have fewer calories. Bake them to a crisp and there you go! Did you notice that most of these healthy snacks listed are rich in protein? It is because protein takes a longer time to burn hence you are left feeling full for a longer time. A high protein diet reduces hunger pangs and helps you consume lesser calories. A high intake of protein improves the function of weight-regulating hormones in our body. Replacing junk with healthy snacks is critical in the journey of weight -loss. Nurturing the right eating habits is not all that hard; you just have to invest some time, positive energy and stay resilient. Your body and mind will soon adapt.
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“New Year, New Me” Not Working Well? Stop Failing
“A calm mind brings inner strength and self-confidence, that’s very important for good health”- Dalai Lama. A month into the new year, and you realize that you have already failed in keeping up with the resolution of fit and healthy? Maintaining a healthy lifestyle is not a choice but a compulsion today; you know this, you resolve with a new year resolution. Yet you slack. Now how do you move forward? This can be hard, but not utopian. Understand that all of it begins with the power of your mind. Be smart, understand your strengths, and weaknesses, your lifestyle, and most importantly your relationship with food. The determination to succeed needs to be reinforced right from day one. You will soon find yourself becoming focussed and moving forward till a subconscious habit takes over. Let us discuss this with a small example. Say on day 1, on New Year’s, you allow yourself a generous helping of dessert after lunch to indulge, you do it and feel satiated. Now, the next day reduce the portion of indulging and quickly over a week cut it to zero. No, you do not have to run the other side or feel depressed at the sight of your favorite dessert, you simply control the amount that goes in. Trick your brain into feeling pampered. Understanding what works for you is step one to maintaining a healthy lifestyle. More on why you fail your new year resolution 1.Not realizing the time and effort it takes to achieve something Most of us make health-related new year resolutions for the heck of it, or after witnessing a brief threat to our health. Knowing the sacrifices, the adjustments, and the effort to slowly get towards your goal must be given a long thought. Further, you cannot drop weight or suddenly become fit- it takes time and patience 2.Not believing in yourself Some of us are quick to make decisions and quicker to get past them, few of us simply dismiss making a resolution thinking that it is not for us. Stop a minute and justify that thought. You will soon realize that mostly there is nothing more to it than having a lazy attitude. Make a change to that mindset first. All of us are capable enough to move mountains. 3.Not enjoying what you are doing The majority of the time this applies to the habit of exercise. Well, to food too. How many of us enjoy a brisk walk or jog outdoors? How many times have you registered for a gym, paid up, and felt lazy to make it? Choose what you like, experiment with different kinds of exercise, healthy diets discover what you will not get tired of, and stick to it. 4.Prioritize your health along with other choices Alter your eating habits and exercise to ensure that your health does not take a beating. Do you work late hours? Carry dinner and healthy snacks. Once in a week walk or cycle to work 5.Losing confidence over failure Even if you slip multiple times, ensure that you get back to where you started. The more sensible thing to do is to note down these slips up and check if there is a pattern and alter your strategy. Remember again that your mind plays a significant role in all this. Understand your mind and play to its strengths. 6.Procrastinating Do you feel like not doing something on a particular day? Do you want to indulge in starch once and not make yourself a healthy salad? Do you want to skip your workout? Lower your limit. Do not tell yourself you will start again tomorrow. Have a small helping of rice along with your regular veggie diet. Reduce your workout time for the day. Do not stop, remember that you need to move forward, or at least pause a bit. It is still better than going back. Now, what are the steps you need to take to succeed with your new year’s resolution? Super simple three-step process- Know yourself in and out, understand your personality. Invest time in that first. Revise your health goals, choose to take it slower than giving it up altogether if it comes to it. It’s never too late! Reduce your dependency on others and do not allow external factors to influence you. Cook your meals, manage your time well and take time out to be physically fit. Remember that a well-begun battle is half-done, but not won! Win over your mind first, half the battle is won right there. Compete against yourself, record your wins and losses. Track your progress. The journey to staying healthy and happy is long; even when you reach your destination it takes an effort to stay there.
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Farm-To-Fork: Unlocking Our Supply Chain To Deliver Safe And Fresh Food
“Health is the greatest of human blessings”- Hippocrates. We are all that we eat and the quality of food we consume influences our physical, mental, and even emotional well-being. Eating fresh locally grown produce, sourced from farmers and suppliers within the community provides a host of benefits to the consumer and the ecosystem. Sourcing safe produce also means a keen focus on the quality of soil and sustainable farming practices typically translating to better tasting, more nutritious produce. Several benefits come from eating local food, including environmental, economic, social, and health benefits. Here are a few, other than the obvious- freshness quotient and nutritive value. Discovering local produce can help unearth food history and agricultural practices in the region. Here is your opportunity to also introduce new tastes to your palette! Buying local fresh produce benefits the environment, as it significantly brings down pollution and added carbon footprint caused due to packaging Eating local supports the regional economy as the money you use to purchase items is likely to continue to circulate within the local economy It is convenient, more than anything. There are multiple food sourcing solutions, in today’s era suppliers of farm-fresh produce in every locality. More than anything, it is easy on your pocket! Packaging and distributing farm-fresh produce : But of course, one cannot go around on a day-to-day basis, scouring for ingredients to make healthy daily meals. Reliable food businesses are under a legal obligation to ensure that farm produce sources are safe and secure. They are responsible for the produce, transport, storage and ultimately delivering value to their consumers. Even the slightest hint of negligence and unhygienic practices can leave fresh produce vulnerable to contamination or reduction in the food’s nutrition value. It is also essential to hold farmers accountable for high residue food, quality issues, and bad agricultural practices. In some cases, components of packaging materials migrate from the package to foods, leaving trace residuals in the produce. The distribution and supply of fresh fruits and vegetables in our country can be complex. To streamline food safety measures and awareness among active players is essential. A robust technology-driven distribution channel will ensure food safety until the last-mile delivery. Embracing technological solutions accurately predict consumer demand, thus managing supply and demand functions to handle inventory better and reduce quality issues. The Produce Safety rule establishes science-based minimum standards for the safe growing, harvesting, packing, and holding of fruits and vegetables grown for human consumption. The rule is part of the agency’s ongoing efforts to implement the FDA Food Safety Modernization Act of 2016. How does Safe Harvest ensure genuine and fresh products are sourced and distributed? Safe yet fresh produce does not have to be expensive or inaccessible. Safe Harvest was established to exactly prove this since avoiding chemical/pesticide-laden food products is no more a lifestyle choice. It can be affordable and be made available to anyone across any economic strata. While the Green Revolution brought in high-yielding, modified crops, and it used chemical-driven agricultural practices. Conventional and clean techniques took a beating, synthetic inputs affected the average farmer and also led to health issues, due to constant exposure to harmful chemicals. The farms to kitchen concept by Safe Harvest sources produce directly from small farmers through Farmer Producer Organizations that promote Non-Pesticide Management (NPM) and safe practices. This produce goes through the process of testing, cleaning, and storing to ensure that these products come in contact with zero chemicals at any point throughout their journey to a kitchen. How does our food sourcing solution work? A select set of small farms are chosen from across 10 states in the country. Crops are grown here with a stringent system of Non-Pesticide Management (NPM) methods, no synthetic pesticides, or GM seeds are used. Coordinate with FPOs who aggregate produce from individual farms at their collection centers Harvest produce is tested time and again for any residue of chemicals, before and after minimal processing. Finding even a small trace of any ensures that the whole lot is rejected Produce that clear chemical tests are directly collected and readied for sale At Safe Harvest facilities, the produce undergoes minimal processing like grading, de-husking, and grinding in pesticide-free mills Cold and Cocoon storage tactics are followed to ensure the product retains freshness and nutritive value for a longer duration One more round of machine cleaning is carried out before packaging and sending to retail points Farm fresh produce can be made available in homes effortlessly, with players such as Safe Harvest at the helm of affairs, reliability also ceases to exist.
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Why Farmer-Friendly Products Matter And How They Can Protect The Planet
Farmers have had the respect of people ever since the existence of a civilized society. But mere respect is not enough, in the era of commercialization, just as we ensure that the farmers get the right prices, there are a few more aspects that we need to care of, which are often overlooked. Sustainable agriculture is the gateway to a better tomorrow and a better planet. Our responsibility as consumers lies in making choices that support sustainable farming and thus, help a farmer protect the soil and water that yield his livelihood. What are farmer-friendly products? Farmer friendly products refer to those products derived through sustainable farming practices. These products are friendly to the farmer and the ecosystem around agriculture due to their nature of interconnectedness. The soil, watersheds, irrigation system, natural habitats, rural communities and the environment are all interconnected and dependent on agriculture to retain their quality and natural existence. These also have a bearing on the economy and ecology. Why do farmer-friendly products matter? Over the decades, in the name of advancements, agriculturists have diverted from natural and sustainable ways of farming and resorted to unsustainable methods of farming from the perspective of both the economy and the ecology of it. This has not only put the farmer in crisis but also the environment and related industries. Fertile lands are not just lands for pasture and agriculture, but also home to several species of flora and fauna. These can be preserved only when agriculture is done keeping in mind the natural ecosystem around the place and not merely what crops to grow. The aim is to strike the balance between taking from nature, giving back to it, all while keeping the basics intact. How can this protect the planet? Let’s talk about the different elements of nature to understand how sustainable practices can protect the planet 1. The soil – Organic manure, crop rotation, cover crops and inter-cropping are just some of the many practices that can keep the soil in good health. This is required to keep the cycle of nutrition and energy going on in the soil. This also ensures that the incidence of soil erosion is minimized. Natural practices also help increase the soil biodiversity and the natural habitat of several species that live in the soil and within. These practices also support timely soil forming and conditioning. 2. Water- Water is crucial for all species and living communities on the planet. Synthesized chemicals and pesticides inflict harm and pollute the groundwater. This affects the waterbeds and can be hazardous for those who consume this water. On the contrary, sustainable agricultural practices are aimed at restoring groundwater by implementing rainwater harvesting and water recycling to keep pollutants at bay. 3. Biodiversity – Sustainable farming practitioners are the custodians of biodiversity in the region. With the use of chemical pesticides, there is a lot of harm that is inflicted to the natural flora and fauna in the soil and in the region. On the other hand, sustainable practices recommend the balance and restoration of the biodiversity in the area. 4. Seasonal food – Organic and sustainable methods use no artificial methods of ripening or harvesting and only believe in growing the seasonal crops. This preserves the ecological balance and also regulates the commercialization of those food items that have great demand in faraway lands that result in long transportation roots leading to the carbon footprint. 5. Renewable energy – Sustainable farming incorporates the use of alternative sources of energy. Most farms use solar energy by installing solar panels and hydro energy, where they have the resources for it. As farms need a lot of energy for irrigation purposes, they produce enough energy to manage irrigation and still have more for other purposes. In principle, sustainable practices and organic farming promote a healthy lifestyle that includes eating food fresh based on seasons, climate and weather. Research has shown that people who consume organic food also tend to have a natural gravitation towards healthy practices and lifestyles. What can we do to protect the planet? The choices range from simple actions to complex processes, so many of which we can and can’t control. The things we can control, like what we eat and shop, are significant enough to make a difference to the planet. The choices we make today can also be passed on to the imminent generations and to a larger community of people. Explore our website to make better choices for a better tomorrow and the planet.
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