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Wine & Dine

Text by Zaral Shah. Photographed by Joshua Navalkar

Were only about halfway into the celebratory season, but conversations filled with No more cheat days for me this year or I cant even imagine how many weeks its going to take to offset all that sugar! and I cant go see my nutritionist until I work off the mithai have taken over. To prevent deprivation from being the only solution to healthy festive eating and give sweets a starring role rather than an insignificant cameo in your diet, many Mumbai sweet spots are whipping up wholesome alternatives that are sure to leave you spoilt for choice.

With organic, vegan and gluten-free offerings, protein-packed or paleo cakes, or the many keto-friendly foods on menus across the city, the aim is primarily to create and encourage beneficial habits instead of diet fads. Laying emphasis on the keto diet, Karishma Boolani sports scientist and founder, HUMANICS shares, In the human body, the sugar burning mechanism is your fuel engine and the fat burning mechanism is your electric engine. It is essentially designed to use the fuel (sugar) energy in emergency situations and live off the electric (fat) engine for the most part. Yet the diets that most people follow have been doing the exact opposite; the majority of calories in our diet have been refined carbohydrate sources. When we eat a lot of carbs, we burn sugar as a primary energy source. The human body is the most intelligent machine, and its essential that we do not work against the way nature intended, it is very important to understand the science in order to work with its physiology and allow it to thrive.

Zaral Shah gets the facts (and fiction) about healthy sweets from the owners of five establishments that focus on unprocessed ingredients and clean eating.

Raveena TauraniFOUNDER AND CEOYOGISATTVA

Above: Vegan Saffron Malai Ladoos; Below: Vegan Gajjar Ka Halwa

Silver serving bowl, Silver urli both from Sangeeta Boochra

I developed severe lactose intolerance in 2015, which is when I began looking for dairy-free options. It was during this journey that I became passionate towards creating cleaner, unprocessed desserts with higher digestibility, because of the lack of choice for me during that time.

I think people have always been conscious of what they eat. Whats changed is that more people have begun focusing on sourcing cleaner, organic ingredients to cook with. The biggest myth about healthy desserts is that you can consume them daily. Dessert whether healthy or not should be consumed only once in a while. It cannot be a part of your daily lifestyle.

Weve used almond milk and coconut cream in the gajjar ka halwa and saffron malai ladoos. Weve done our best to get the consistency and taste as close as possible to whats already available. They are cleaner versions of the original, but you wont feel like youre missing out in any way.

We dissolve the saffron in hot water for its flavour to develop before using it; and we make our own coconut milk which we leave in the fridge overnight so that it becomes thicker in consistency like malai. These processes ensure maximum flavour and quality.

The Limited Edition Diwali Gift Box which had an organic soy wax candle and organic, vegan and gluten-free saffron malai ladoos, pistachio cookies and gajjar ka halwa were extremely popular. During Christmas, people are more focused on buying our limited-edition vegan and gluten-free pumpkin spice muffins, gingerbread spice cake or spiced plum cake. New Year is all about our savoury healthy food options ranging from beet and quinoa falafels with a spicy harissa dip to our gluten-free breads, dips and crackers.

The attendance we see for our dessert cooking classes is far higher than for our savoury food ones. Weve always received great feedback because people are happier to be able to eat something sweet without the guilt. Learning to nourish yourself, even if it is dessert, is truly empowering. We also provide an organic resource guide of where to locally source the ingredients that have been used in the workshop.

Ankita ChawlaFOUNDER AND EXECUTIVE CHEFEAT-A-WHEY

Clockwise from top: Almond and Orange Paleo Bundt Cake; Red Velvet Protein Cake; Chocolate and Almond Keto Brownies

Clockwise from above: Lotus Leaf Brass Dessert Plate from Nicobar; Spice Enamel Brass Thali (used as cake base), Marble Cloche, both from Clove

Having battled obesity for most of my teenageyears, I decided to lose weight when I was 18, and the most difficult thing to give up was sugar. Although I succeeded for a couple of years, I eventually started to binge eat sugary desserts. My face would immediatelybreak out and the numbers on the weighing scale also started to go up, so I decided to experiment with healthier dessert options to satisfy my cravings.

Today, people have become more aware and are educated about food and its impact on our health not just physical appearance, but how it affects our hormones too. It isnt about starving to lose weight or cutting off a food group entirely because those are all just short term. These days, people are not willing to compromise on their health, and so what they put into their bodies is quite important. The saying, you are what you eat fits this generation perfectly. We are a product of what we put into our bodies.

The biggest myth Ive come across since starting Eat-A-Whey is that people think that healthy means calorie- and fat-free. But no food you consume, other than water, is calorie-free. Our desserts are just healthier alternatives to the regular, high carb, sugary desserts. People need to understand that weight loss is all about calories. Its calories-in versus calories-out. If youre exceeding your daily recommended calorie intake, whether eating healthy or unhealthy food, you are going to gain weight.

Weve replaced the two main evil ingredients that youd find in a regular almond and orange cake: jaggery for white sugar, and almond flour for refined flour. Both of which spike insulin levels.It took us a while to nail the taste of the cake, as we were trying to bring out the real taste of orange by using fresh orange juice and no added flavouring. And weve been very fortunate to have only gotten rave reviews!

Aside from the whey protein powder used in the red velvet protein cake, we add almond flour and skim milk which increases the protein content. The other biggest source of protein is the Greek yogurt in the icing.

Rohan AgnaniHOME BAKER/ENTREPRENEURCHUBBY BAKER & CO.

I am diabetic and started this journey as a very personal one, and I also needed to control my sugar intake because I was on a ketogenic diet. But at the same time, I generally have the massive urge to eat something sweet during the day, so I knew I had to start understanding the world of keto desserts.

Honestly, people have become more conscious of what they are eating owing to the realisation of how damaging sugar and carbs are in general, especially when consumed on a daily basis. We are open to tonnes of information directly from health consultants and doctors due to Instagram and YouTube. One of the biggest myths about healthy desserts is related to taste; people think they taste horrible, but to the contrary, I have had non-keto customers specially asking for my keto cookies as they love the way they taste. The second comes from bakers who think that if they use wheat instead of flour, jaggery or sucralose instead of sugar, their desserts will be healthy. Thats actually a much more harmful myth. These desserts are probably better than having the desserts made by the former ingredients,but in no way are they completely harmless.

The chewy chocolate chip cookies are suitable for a keto diet as they are made with100 per cent dark chocolate which means that there is no mixing of milk solids or sugar. We also use almond flour which is the go-to flour for anything healthy. Other healthy flours being coconut flour, flaxseed powder, cilium husk, pumpkin seed meal amongst others. And we use erythritol and stevia as the sweetening agent which are keto compliant.

There is a mix of preferences when it comes to people wanting healthier alternatives of their favourite desserts.There are many who do love to go and try the healthier versions by choice and then some have no option but to do so. There are also those who do not want to fiddle with the sinful regular desserts as they can afford to eat them, health-wise. The response to my healthy bakes has been great, especially from customers who are not new to keto and other low carb diets. But those who are trying low carb diets and foods for the first time usually take a while to get accustomed to the taste.

Tara Bose KapurFOUNDERBOMBAY BIZARE BAKER

Vegan Doughnuts with Chocolate, Vanilla Cinnamon, Strawberry or Raspberry fruit pulp

Roti box lid (used as plate), Lotus Leaf Brass Dessert Plate both from Nicobar

I have always been a discerning, passionate foodie; I travel a lot and love dessert. When my son, now 16, was diagnosed with severe food allergies back in 2012, we reacted by stopping consumption of all foods he couldnt eat. A couple of years later, I wanted to order him a birthday cake but could not find anyone who was ready to make one which was suitable and, in despair, decided to bake it myself. It is still a massive favourite and appears on theBombayBizaremenu as homemade chocolate cake (vegan).

What do healthy desserts mean? The term sugar-free means many different things. It could mean the use of a sugar substitute like erythritol, stevia or monk fruit, ora sweetener like honey or dates which would be very bad for a diabetic person or one on a keto or low carb diet. So whenever a customer asks me for sugar-free, I always clarify what exactly they mean. All vegan and gluten-free bakes are made with raw cane sugar. And we offer customers the coconut sugar option too.

Most items on our menu are created in response to customer requests. The vegan doughnuts came into being as a vegan customer in Delhi asked my partner, Jyotika Kapur, if we made them. And so we did a recipe search and trials, and the doughnuts made it to our menu!

Our substitute for regular flour varies from whole wheat and almond flour to coconut, oatmeal, rice, tapioca or even millet flour.Recipes vary depending on the flour being used. We always have trials for our bakes and If it doesnt meet our standards, then it doesnt make it to the menu.

At least 50 per cent of our customers ask for details like the nutrition value or carb content, which chocolates and sweeteners we use or how many servings there are in one cake. Im self-taught and enjoy meeting the challenges given by clients. I started with vegan baking and added gluten-free, and the range now includes, vegan, gluten-free, vegan and gluten-free, sugar-free, egg-free, dairy-free, keto, non-fat and low carb.

Radhieka Mustafa PandeyaFOUNDERFITNESS BAKERY

Above: Nut Butter Balls, Rose And Pistachio Truffles; Below: Lemon And Orange Muffins

Top to bottom: Lotus Leaf Brass Bowl, Lotus Leaf Brass Dessert Plate, Roti Box lid (used as plate), all from Nicobar

My husband used to compete in physique competitions and couldnt eat dessert the regular ones. So I started baking specially for him. That is how I got into creating healthy desserts.

Two things have happened. Firstly, people have become more conscious of what they are eating because there has been a push from the alternate ingredient industry about healthier food options. There has also been a growth in gyms, studios, supplementsall of which are pushing for healthier lifestyles.And secondly, everything is now on social media. You see influencers eating healthy products, promoting them and looking great in the process; that motivates you too.

The lemon and orange muffins are made with almond flour, which is high in MUFAs (monounsaturated fatty acids), protein, manganese, vitamin E and coconut. It is also high in fibre, MCT and iron. And they are sweetened with raw organic honey which is unprocessed, high in antioxidants and boosts immunity.

Rose and pistachio is a match made in heaven. When you add the white chocolate, it becomes a festival in the mouth. After several trials, we fixed a certain ratio of dried rose petals to pistachio to white chocolate, to attain the perfect amount of flavour from each of these and not make it overly sweet or overbearingly rose-y.

There are a lot of people who dont always want chocolate or those who are travelling with the cake so cant have fruit in it. Once you take chocolate and fruit out of the mix, there arent too many options left. We thought of coconut its healthy, stays longer and tastes great. Cinnamon adds a lovely flavour to enhance the coconut. Figs just elevate the entire confection by adding a chewy texture and slight sweetness.

People love that they can turn to us for healthier options of their favourite desserts. Many clients tell us that they no longer enjoy regular desserts because they are so used to ours. It also takes guilt out of the equation. Although I still say that dessert is a treat and should be looked at as such especially if youre trying to lose weight or are diabetic.

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Not to jinx it at this late hour but, against all odds, it looks like our species will make it to 2020. Time to break out the organic, sustainably sourced champagne. (It may taste like carbonated vinegar, but at least its still reassuringly expensive.) But what then? Will humanity manage to stick it out for a few more millennia? Not if we dont manage to stay healthy in the short term.

To that end, and as in years past, weve reached out to several prominent personalities in the health and fitness world (generously defined) to get theirtake on what we might expect in the year ahead.

The Second Running Boom, according to stats collected by RunningUSA, peaked back in 2013, when 19 million people signed up for U.S. road races. Thats roughly when the headlines about how too much running would kill you hit their peak, and also when Eliud Kipchoge made his marathon debut. Since then, numbers have been steadily ebbing: they hit 18.1 million in 2018. But the bleeding has almost stopped, andbuoyed by the persistent failure of studies to find any evidence that even extreme amounts of running will kill you and the persistent brilliance of Kipchoge2020 will be the year that the trend finally turns around. Lapsed runners will return to the fold, new runners will discover the Trial of Miles, and hardcore veterans will redouble their efforts. The year will reach its apogee in December when Kipchoge, while delivering his Nobel Peace Prize acceptance speechin Oslo, actually levitates from the stage (though the usual cynics will maintain that this feat is somehow linked to the bluish flame that, from certain angles, appears to flicker from the soles of his sneakers).

Alex Hutchinson, OutsideSweat Science columnist and author of Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance

I expect that people will become increasingly focused on trying to move more throughout the day. Not working out, not even going for a walk, but just taking time throughout the day to stand up from a chair and move around for a few minutes. Research shows that our bodies arent designed to be in one place for hours at a time. And of course, a short break is good for our brains.

Gretchen Rubin, author of The Happiness Project

In 2020, we will start to see a big increase in the number of people working out using virtual training programs in their homes. Indoor cycling programs like Peloton and Zwift were just the beginning. Now, with programs like those by Mirror and Tonal, your gym and trainer are coming to you, right in the comfort of your home. The big question is whether or not people will find these as fun and effective without the live person and community aspects of going to the gym.

Andy Petranek, co-founder of the Whole Life Challenge

I think that in the post-Vaporfly world we are going to see a shoe arms race as other companies jump in and the discussion about possible regulation of shoe tech heats up. I think this is going to spill over to other areas of equipment as people and companies seek novel ways to improve efficiency.

Dr. Michael Joyner, physiologistat the Mayo Clinic

In my crystal ball, Im seeing much greater attention from Big Agriculture to how its practices affect climate change, along with increasing public demand for sustainable regenerative agriculture, meaning farming practices that sequester carbon, replenish nutrients in soil, and protect water resources. Its about time!

Marion Nestle,professor of nutrition, food studies, and public health at NYU, emerita, and author of Unsavory Truth: How Food Companies Skew the Science of What We Eat

Are interval workouts better for you than running long distances? Is breakfast the most important meal of the day, or is extending your overnight fast better? Which one is the evil ill to all of our problems this year: fat, sugar, or animal proteins? If there's one thing I'm sure of, its that in 2020 we will continue our back and forth arguments over what the next superfood, super-exercise, and super-supplement are. Its in our nature to get lost in the details of exercise and diet advice, while forgetting that there is no easy answer when it comes to health and fitness. And that were a diverse group of individuals, so what works for you may not work for me. My hope is that the big picture makes a comeback. Instead of trying to hack or detail our way to health and wellbeing, we settle on the few very basic things that work: move, eat real food, sleep, form real bonds and relationships, go outside.

Steve Magness, Track and Field and Cross-Country Coach at the University of Houston, and co-author of The Passion Paradox and Peak Performance

I predict a continuation of last years sentiment that women are a lot like people. We will see a wave of men vocally supporting womens sports, sharing their female sports heroes, and emphatically demanding that everyone stop boxing in the potential reach of women athletes to only female fans. This massive tide of allyship will have a profound effect on the economics of womens sports. Megan Rapinoe and Sue Bird will parachute into the World Series, mid-play, and do an open arm salute.

Lauren Fleshman, retired professional track and field athlete and co-founder Picky Bars

The main trend I see continuing, since I think itsalready underway, is kind of a reversal of what happened in the last two decades: for a long time, mainstream fitness was training in your grungy gym with other human-beings, everyone kind of struggling along together. During that period, fringe fitness was using fancy gadgets and devices and technologies to boostyour training. Then, sometime in the last few years, that completely flipped. Now mainstream is training with fancy gadgets (or in specific classes) and it is only the fringe folks who are training in low-tech, grungy gyms. I think this niche will continue to grow: the return of the garage gym kind of thing. I sense that, increasingly, people are getting sick of their health and fitness being just another part of living a productive, measured, and polished life. I dontthink this kind of back-to-basics training will be mainstream again anytime soon, but I do think more people will bounce back in this direction. In running, in strength training, in cycling. You name it. Im not against stuff like Peloton. Anything that gets someone moving who otherwise wouldntbe moving is a good thing. I just think high-tech fancy fitness is saturated and people are getting sick of being measured and compared in every element of their life... For all of Crossfitsfaults (such as coming after me on Twitterfor saying that walking is the best exercise there is and gets you 99 percent of the way there, which I stand by), they do a really nice job of keeping things low-tech, hard, and community-oriented. Instead of constantly criticizing, other fitness movements could learn from this.

Brad Stulberg, OutsideDo It Better columnist and co-author of Peak Performance

I think people are a bit fed up and just want to know what works. Theres ample opportunity to teach the consumer and exercise-goer instead of simply offering another product. Running will still continue to be big this year, especially going into an Olympic year. We will also continue to see the rise of disciplines outside of the fitness space but are still connected to itthink mindfulness and recovery. These arent fads and are truly here to stay.Joe Holder, fitnessand wellness columnist for GQ

People will look up from their smart watches and phones and actually speak to each other more in 2020. (A person can hope, right?)

Dr. Jordan Metzl, bestselling author and sports medicine physician

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Clockwise from bottom left: Gary Le Clair, Andrea Levine, Nigel Williams and Harold Vega. (BizSense file photos)

From tending an olive farm along the French Riviera to competing in bodybuilding contests, the pursuits of Richmonds businesspeople outside the workplace took our Downtime series to unexpected places in 2019.

The fourth year of our series found a financial administrator who coaches high-school football while maintaining his NFL free agent status , an attorney and shareholder of a downtown law firm who gets his hands dirty throwing clay, and a real estate agent and modern architecture buff who finds her happy place fishing from a kayak.

Those stories and others that entertained us this year are recapped below, serving to inspire and remind us all that theres more to life than our respective daily grinds. Such stories will continue to be told in 2020, so if you or someone you know fits the bill with quirky pastimes or adventure-filled weekends, drop us a line at [emailprotected]RichmondBizSense.com. For previous installments in the series, click here.

Before the longtime law firm he co-founded collapsed this year, the partial namesake of LeClairRyan shared a taste of his lifes work outside of law: tending a small olive farm he owns along the French Riviera, where he and his wife make their own extra virgin olive oil.

I think its important in life to always have something youre looking forward to and youre excited about, said LeClair, now an attorney at Williams Mullen. This is a place where every mile I get closer to it, the pressures come off. I get excited, and I love it.

The former Hokies defensive lineman and NFL free agent has split his time since graduation practicing with pro teams while maintaining his job as a portfolio and investment administrator at financial planning firm Agili. Drawn to the financial field while playing on the football field, the 6-foot-3, 295-pounder balked when he and his college teammates were advised to hire a planner or advisor to handle their money.

I thought, why dont I do that myself, instead of hiring somebody, Williams said in the weeks leading up to the Super Bowl. You hear all these horror stories of people playing 20 years in the NFL or NBA and they go broke in the next coming years. So, I figured, why not? The best person to trust is yourself.

After a dozen years honing her advertising chops in Chicago, the associate creative director with local ad agency Elevation received a warm welcome back to town by her alma mater St. Catherines School, where the art she pursues outside of work was displayed as part of her graduating classs 25th reunion.

Painting for me is about a liberation and allowing anything to happen, and there are no rules whatsoever, Borum told BizSense in March. When thats brought into the office, that can absolutely be a helpful perspective.

The chairwoman and co-founder of Modern Richmond and agent at One South Realty Group picked up an unexpected pastime when she and her husband built a house a decade ago on Virginias Northern Neck: fishing the waters along the Chesapeake Bay by kayak.

Because of what I do for a living, this is like the other side of the universe, Levine said in May. This is what gives me relaxation and tranquility and juice and everything that I need to get back to what I do, because what I do is 24-7 and challenging and a lot of work.

Soon after he got his law degree from the University of Richmond, the attorney and shareholder at Sands Anderson said he felt compelled to pick back up what he had dabbled with and left in high school art class: ceramics.

When youre working behind a desk a lot or youre going to trial, something like that and getting out of that whole mindset, I think, is really important, Pitney said in September. Its good to help put things in perspective.

The 46-year-old owner of restaurant chain Chicken Fiesta got into competing several years ago, after a health scare led to doctor-ordered diet and exercise. Ever since, Vega has taken on the occasional challenge of slimming down and bulking up to get in competition shape a feat all the more impressive given the temptations of his workplace.

I love my food. I eat in here every single day. And when I come here on a different diet and I cant eat nothing, just a grilled chicken breast with no side, no condiment, no nothing, its very tough, Vega said. Now, its integrated in my life. I have to go to the gym. I need to go to the gym.

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Decade-end diet trends: Intermittent fasting is one of the most trendiest diets at the moment

Dieting has become synonymous with fad diets. Following a diet has become similar to fashion, with trends changing every year. Practitioners across the globe keep coming up with something 'new' every now and then; mostly promising to help you shed weight magically. Most of the fad diets promise quick weight loss (often without any emphasis on lifestyle changes and regular exercises) but have more to their flipside. Also, mostly these are not sustainable. Thanks to the internet, the fad diet trends easily go viral very quickly. Let's that a look at some of the diet trends of the last decade.

These diets involve consuming only juices of fruits and vegetables and claim to detoxify the body. These diets are typically very low in protein and can lead to temporary weight loss in the form of muscle loss. These are not sustainable and are accompanied by increased risk of infections and diarrhoea. Also, these diets are not suitable for certain conditions like diabetes, kidney diseases, pregnancy etc.

Juice cleanse or juice detox diets gained popularity the past decadePhoto Credit: iStock

Also read:Full Body Detox: Try These 2 Simple, Inexpensive And Easy Ways To Naturally Detox Your Body

This high-protein, low-carb diet is a favourite with weight watchers as it produces easy weight loss in a lot of people; also the protein keeps you satiated. Atkins diet is not new; it dates back to the 1960s. Most fad diets quickly lose popularity but Atkins seems to remain popular. It can produce side effects like headache, dizziness, constipation due to low carbohydrate content. It is also not suitable for certain conditions like kidney stones, kidney disorders etc. Usually such diets are predominantly animal food based and high in cholesterol.

A paleo diet is a cavemen's diet, typically consists of lean meat, fish, fruits, vegetables, nuts and seeds, food in ancient times collected by hunting & gathering. Though it helps cut out processed food, it also omits important food groups like beans, legumes and grains.

This diet has caught the fancy of many weight watchers. People have started believing that going gluten free is the one-stop solution to all their health problems. My take is you must avoid gluten only if you genuinely are sensitive or allergic to gluten. One of the side effects of going gluten free can be constipation since such diets are typically low in fibre. Though, if well planned, gluten free diets can be balanced and nutritious.

Many opted for gluten-free diet for weight lossPhoto Credit: iStock

Also read:Should You Try Gluten-Free Diet Or Not?

Vegan diet can be considered extreme simply because these exclude a number of food groups, some of which are actually healthy. A vegan diet excludes any food items which come from animal sources like dairy, eggs, poultry, fish, and meats. It includes fruits, vegetables, beans, legumes, nuts, seeds and grains all of which are healthy but still doesn't exclude some highly processed foods items. Also, vegans run a risk of nutritional deficiencies as these diets are typically low in Vitamin B12 & Vitamin D.

These diets considered to be a quick way to lose weight, have many short term and long term side effects. Short term side effects include excessive thirst, frequent urination, confusion, anxiety, tachycardia, shakiness, headaches and constipation. The long term side effects include higher cholesterol levels, kidney stones, increased risk of bone fractures and stunted growth in children.

This is one of the trendiest diets at the moment but not without its share of side effects. The starvation in the morning can eventually slow down metabolism, the long gaps can create an acidic environment which makes the body susceptible to many health problems. You may also feel lethargic, irritable, dehydrated and blood glucose levels can drop too. Though there are lots of people including some famous ones who swear by it and are raving about the transformation it has brought into their lives, yet it doesn't suit everyone.

Intermittent fasting is one of the most popular diet trends at the momentPhoto Credit: iStock

Also read: 10 Tips To Make Intermittent Fasting Work For You

To sum it up, no fad diet can beat the benefits of our traditional balanced meals which have been curated to provide balanced and adequate nutrition. Not all fad diets need be written off completely. Some of them can be used carefully on a short-term or long-term basis but remember, 'one size doesn't fit all. It's extremely important to listen to your body and be guided by biological cues. Diet plans need to be individualised to meet each individual's needs.

(Pooja Malhotra is a nutritionist based in Delhi)

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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Decade-End Special: Top Diet Trends That Gained Momentum In The Past Decade - NDTV News

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While most people struggle to lose weight, there are many people who are struggling to put on some weight. Weight loss can seem like a cakewalk when compared to weight gain. Healthy weight gain is never easy, but, what's worse is that people assume that eating unhealthy food is the best way to put on weight. They fail to remember that it can also have an adverse effect on their health. Any fast food item can be considered unhealthy, not only because it causes weight gain but, also because it harms the health in the long run. Gaining healthy weight can be very tough and for this, you need to start off with a strict diet and a very strict routine to follow through. It's essential to gain some healthy mass instead of unhealthy fat which does no good for the body other than deteriorating our health. Read ahead to know things that will help to gain healthy fat and muscles-

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Including dry dates and milk in your diet is a must for gaining healthy weight. It is rich in vitamins and thiamine, as well as sugar and proteins. These food items and very helpful ingaining weight and some muscles. They also give a boost of energy. You can also have bananas with a glass of milk, as they are rich in calories and protein.

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Having a spoonful of clarified butter mixed with a spoonful of sugar before having lunch is another technique of gaining healthy weight. Eating this on an empty stomach gives the best results. This helps you gain some weight, and muscle mass too.

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Mangos are very rich in carbohydrates, sugar, and proteins. These three things are just what you need to increase your body mass. Having some mango along with a glass full of milk is considered to be one of the best ways to gain weight. Have this three times a day for the best results.

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Peanut butter is extremely rich in fatty acids and proteins. It is also rich in minerals and vitamins. In fact, peanut butter is also high in calories.Adding some peanut butter to your meal is a good way to gain healthy weight. You can start your day with a peanut butter sandwich or simply have it for a midday snack.

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Weight gain tips to healthily gain fat and muscle mass quickly - Republic World - Republic World

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Highlights

Weight training is an important, inevitable part of weight loss and good health. In this article, we are going to bust the very popular myth that weight training is not important for women. Well, not only is it a part of fitness, weight training is also the most effective way to be stronger and fitter, and prevent onset of diabetes. While cardio exercises help you burn calories and boost stamina, weight training helps in speeding up fat loss, building muscles and toning up your body.

Celebrity nutritionist Rujuta Diwekar stresses on the importance of including strength training in your fitness routine for improving insulin sensitivity, bone strength and overall strength. Here are other reasons why strength training is important for you:

Weight training exercises can improve overall strength in both men and womenPhoto Credit: iStock

1. Helps you lose fat quickly: Weight training is considered to be more effective and time-efficient way to lose fat. As mentioned above, cardio exercises help in burning calories, but weight training comes with the added benefit building muscle tissues along with burning fat and calories. Muscle gain and fat loss can together help in giving you a more toned body.

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2. Helps in strengthening bones: Including strength training in your routine can help prevent inevitable signs of ageing like joint pain and weak bones. This is especially important for women as around menopause, they tend to lose their bone density. Studies have shown the doing weight training exercises can prevent bone loss and reduce risk of osteoporosis and diseases related to bone health.

Also read:These Are The 3 Most Important Minerals For Strong Bones

3. It can give a boost to your confidence: Lifting weights in the gym or doing strength training exercises can give a boost to your confidence. With regular practice, you get stronger and are able to lift heavy weights or dumbbells at ease. A lean and toned body can further help you feel fitter and more confident.

Also read:Try These 6 Tips To Give A Boost To Your Self-Esteem And Confidence

4. Beneficial for diabetics: Lifting weights improve body's insulin response. It helps in improving the way body uses blood sugar, which can be beneficial for diabetics. Regular strength training can even help in reversing type 2 diabetes.

Weight training or strength training can be beneficial for people with diabetesPhoto Credit: iStock

Celebrity fitness expert Kayla Itsines shared this video on Instagram. It includes some common weight training exercises and their substitute exercises using body weight. Watch video below to see how each exercise is done. Make sure you do each exercise with the right technique.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Is Weight Training Important For Women? You Will Be Surprised To Know The Answer! - NDTV News

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Is it OK to eat fruit on a diet? The answer to that question can be confusing, depending on the diet you're following. Low-carb diet proponents typically cut out fruit (too much sugar!). If you're following the keto diet, only the occasional berry is permitted. Oh, and then there's the infamous grapefruit diet, a diet that, although out of favor now, was one that revolved entirely around fruit.

But let's try to mitigate the confusion. There should absolutely be a place for fruit in your diet when you're trying to lose weight. In fact, research shows that the following fruits may actually help with your weight loss.

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Both fruits deliver healthy doses of fiber (4 grams in a medium apple and 6 in a medium pear), and that alone makes them diet-friendly. But beyond that, there's also scientific research to show that snacking on apples and pears helps with weight loss. When overweight women were put on a reduced-calorie diet and given an apple or pear three times a day to snack on, they lost more weight over the 12-week study period (and also ended up eating fewer calories each day) than women who snacked on oatmeal cookies.

Find lots of recipes featuring apples and plums here.

You might know dried plums by their alter egos: prunes. "California prunes make this list for a handful of reasons," says Chris Mohr, PhD, RD, of MohrResults.com. "First for their soluble fiber content (3 grams), which helps to keep you feeling full and regulates blood sugar levels." In fact, a 2010 study published in the journal Eating Behaviors found that overweight women who snacked on dried plums before a meal ate fewer calories at the meal, were more satisfied after eating, and had less of an appetite for dessert compared to when they snacked on a calorically equivalent piece of bread before their meal. Another boon for prunes: "They're portable, which makes them a practical choice," says Mohr.

Low in calories (one cup has only 46 calories) and packed with water, watermelon is naturally a great choice for dieters. But is it satisfying, and can it help you lose weight? One recent study suggests it can: When overweight or obese adults ate 2 cups of fresh, diced watermelon, they lost more weight and shrunk their hip-to-waist ratio more after a month compared to when they snacked on a calorically equivalent amount of vanilla wafers. Participants also reported being satisfied for longer after eating watermelon (90 minutes versus a mere 20 after eating the vanilla wafers).

Not a vegetable, but another juicy fruit! While tomatoes are a low-calorie, super-healthy choice, the weight loss research on this fruit was actually done with 100% tomato juice. In a study published in Nutrition, researchers found that when women added a bottle of tomato juice to their daily diet they trimmed their waistline and improved their cholesterol. Although the study was small (20 women), it's important to note that participants didn't make any diet changes whatsoever other than drinking a daily bottle of tomato juice. And that juice actually increased their total daily calorie intake. Still, the tomato juice drinkers reaped both weight and heart benefits.

Getty Images / Kristin Lee

When overweight adults replaced 50 grams of carbohydrates in their diet with 50 grams of blueberries, they slimmed down and improved their health. After 3 months, the blueberry eaters (when compared to their counterparts who didn't eat blueberries but continued to eat 50 grams of carbohydrates) lowered their BMI, lost more body fat, and improved some of their cholesterol levels.

Looking for blueberry-laden recipes to help you lose weight? Visit CookingLightDiet.com today and sign up to start receiving customizable meal plans that would make Veruca Salt jealous.

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Eat These Fruits If You're Trying to Lose Weight - Yahoo Lifestyle

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DENVER (CBS4) A registered nurse, RN, at Denver Health always wanted to take to the skies. However, becoming a flight nurse seemed out of reach because of her weight.

All that changed after nurse Meghan Malecki had successful bariatric surgery.

Flying, man, its so cool, said Meghan.

For two years now, she has been living her dream of working with AirLife Denver, delivering critical care on board an aircraft.

The space is pretty cramped, she said squeezing into the seat of an AirLife helicopter.

Thats no problem, now, for Meghan. However, space and weight limits were what once kept the RN grounded.

I was overweight as a kid, overweight as a young adult and kind of shelved my dream to be a flight nurse, she explained.

In 2016, Meghan weighed 280 pounds. Short of breath on a family hike, she said she had finally had enough.

Everybody was focused on me, asking if I was okay and I was feeling ashamed and kind of disgusted with myself and decided to make a change, Meghan said.

Meghan was working as a nurse at Denver Health. She consulted the Denver Health Bariatric Surgery Center. In 2017, she had vertical sleeve gastrectomy, surgery removing a large portion of her stomach and creating a small pouch.

Which allowed me to lose about 100 pounds and kicked me into being able to fly, she said.

She was able to fly and flourish. Meghan is now a runner. She has completed two half-marathons and other races. She focuses on fitness.

She is thrilled professionally and personally.

Carrying laundry up the stairs without being short of breath, running with my kids, hiking, fishing, she said, Its huge.

The skys the limit with Meghans new way of living.

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Skys The Limit For Flight Nurse Thanks to Weight Loss Surgery - CBS Denver

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Overweight or not, we all seek detox to get rid of toxins and give our system a fresh start. You must have heard about juice detox, salad detox but have you heard of apple cider vinegar detox? A mixture of apple cider vinegar with some spices is the new cleanse that people are trying in order to lose weight.The detox is reportedly helping people lose weight, lower their cholesterol, control blood sugar, lower the blood pressure, boost the immune system, relieve constipation and regulate the body's pH.What is apple cider vinegar detox?The idea of using apple cider vinegar for detoxification goes back to thousands of years. Some even claim it to be the father of medicine.

For the detox, you need to use the unfiltered apple cider that still has the mother (unrefined, unpasteurized and unfiltered ACV that has beneficial bacteria) in it. The mother contains the good bacteria for the gut and vitamins, minerals and enzymes. Apple cider vinegar with the mother can be cloudy or murky.

How to do an apple cider vinegar detoxTake 1 2 tablespoons of raw unfiltered apple cider vinegar, 250 ml purified or distilled water and 1- 2 tablespoons sweeteners (honey, maple syrup or stevia).

Some people like to add lemon or pepper to the mixture. One must consume this regularly for a set period of time (week or month) to reap benefits. Many people prefer consuming it three times a day upon waking, midmorning and mid-afternoon.

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Weight loss: Apple cider vinegar cleanse to lose weight - Times of India

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These cold, dark winter days make me want to curl up with a book, perhaps while munching on holiday cookies.

One could describe my conduct this way: sedentary behavior combined with snacking on sugary treats. A regular practice of these things may well lead to weight gain.

Is winter weight gain a thing? Yes, says Larry Cheskin, who chairs the nutrition department at George Mason University. "There is good evidence that it is a thing."

On average, research shows that people gain one to two pounds over the winter months. For instance, a study of 195 people at the National Institutes of Health found weight gain of about one pound between late September and March.

A study of 248 U.S. military personnel, who were enrolled in a weight-loss program, found that people added about two pounds from fall to winter.

Here's something else. There also is evidence that American adults gain one to two pounds each year, gradually accumulating weight over decades. Winter weight gain may be a major culprit, so perhaps we should view the season as a particularly risky time for adding excess padding.

Indeed, 165 subjects in the NIH study returned for a September weigh-in and, on average, were 1.4 pounds heavier than the year before.

A note: One to two pounds on average means that some people don't gain any weight while others gain five pounds or more. And in a rude twist of fate, the people who gain the most are more likely to be already overweight or obese.

Why does winter weight gain happen? "The reasons are not that clear," Cheskin says. "I suspect that much of it is what we would call behavioral."

That means eating more and exercising less.

"The change in eating behavior is key," says Michael Gavin, a physician at the University of Rochester Medical Center. Overeating, snacking and choosing comfort foods over fruits and vegetables are some of the eating habits that may occur.

Some researchers have narrowed the time window to look at weight gain over the weeks spanning Thanksgiving through New Year's. In the NIH study, people gained 0.8 pounds, on average, during that period. And in a second study with military personnel, it was 0.4 pounds.

People celebrate a variety of things over the holidays - seeing family, religious events, the turning of the calendar - and they do it with rich foods, desserts and drinks. Perhaps we should mention the holiday spirit - a spirit of permission to overindulge. I mean, we're celebrating!

"The holidays are not insignificant," Cheskin says. There are more social events, an increase in the variety of foods and more drinking. Alcohol adds calories and undermines self-control.

But it's not just overeating at holiday parties that's to blame. When it's cold and snowy - or slushy or icy - outside, people spend more time indoors, which in turn can mean getting less physical activity.

Research backs up the exercise slowdown. A review of 37 studies found that people are most physically active in spring and summer and least in winter.

Also, it's easy to feel bored when you're cooped up inside - and boredom may lead you to snack more.

So if wintertime in general, and the holidays in particular, are a precarious time for gaining weight - weight that you might keep forever - then what can be done?

First, be aware that winter weight gain can happen. Pay attention to your diet and try to keep your activity level up.

Weighing yourself every day is key, says Margeret Fahey, a doctoral student at the University of Memphis and first author on the military personnel's weight-gain studies. Study participants used electronic scales that sent data directly to the researchers. Fahey and her colleagues observed that during the winter months, people often skipped their daily weigh-ins.

The researchers also noticed that the participants who had most recently enrolled in the weight-loss intervention gained the least weight. That suggests that when motivation is high, winter weight gain can be avoided.

Motivation can help you stick to good weight maintenance behaviors, such as daily weigh-ins, as well as tracking diet and activity. There are a number of apps that can make it easier to track what you eat and how much you move.

"Winter weight gain is common," Fahey says. "Which might indicate that weight maintenance strategies are important to implement during winter."

Gavin recommends being mindful of your eating habits, but not overly restrictive. Don't try to avoid cookies altogether, he says, but limit yourself to one or two cookies.

Cheskin says it's important to understand your own tendencies. When counseling patients who want to lose weight, he starts by asking them what they think has contributed to their weight gain. Do you eat when you're sad or bored? Do you plan your meals? Do social outings - or family - interfere with healthy eating? Are there medical issues involved?

"You hear about lots of factors relating to weight," Cheskin says. You don't need to attend to all of them, he says - just the ones that are specific to you.

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A holiday gift that no one wants: More weight - New Bern Sun Journal

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