Munch on: Here are 7 healthy yet delicious snacks for each day of the week

Baked potato chips are healthier than fried chips.

There’s a common perception that diet food is boring. But that’s not true. You can eat healthy without compromising on taste, and yes, that includes low calorie desserts too. Diet food contains fewer calories, and serves as a healthier alternative to conventional snacks such as potato chips, burgers and other fast food. Some diet foods are full of antioxidants, essential nutrients. Experts at salebhai.com list some of the healthy diet snacks and food that could be consumed on different days of the week.

* Mondays: Diet chivda is a mixed snack popular across India and served with hot beverages. It is made of ingredients such as flattened rice, dried peas, raisins, and so on. Available in different combinations, diet chivda is an excellent healthy treat as most of the ingredients are either dried or baked, and contain little to no oil or fat.

* Tuesdays: While fried potato chips top the list of unhealthy foods in the world, its diet version is the opposite, without compromising on taste. Diet potato chips are mostly baked and use little to no oil, and make for a yummy snack between meals.

* Wednesdays: Chira (flattened rice) is the main ingredient in poha. When lightly roasted, it can be mixed with various spices and consumed as a healthy snack throughout the day.

Granola bars are loved by gym-goers. (Shutterstock)

* Thursdays: A container of masala chickpeas packs several vitamins, minerals, dietary fibre and protein, keeping one fuller for longer.

* Fridays: Quinoa has become popular over the years both as a superfood and a versatile ingredient. Native to South America, it is prepared by being boiled in water. The nutrient-rich grain is mostly consumed as part of a salad, but there are treats such as quinoa puffs that are equally healthy and delicious.

* Saturdays: A favourite among gym goers and fitness aficionados, muesli or granola bars are the perfect choice that also boost metabolism. A great alternative to candy bars, they can satiate anyone’s sweet tooth or sudden cravings without any adverse effects to health. Muesli bars are made up of refined flour, hazelnut, cashew, almond, dark chocolate, honey, oats, butter, and sugar.

* Sunday: Although a new entrant in the list of healthiest foods, kale chips have quickly become one of the most tried new ingredients in the global food market. A close cousin of the cabbage family, kale has a high fibre content and low calories, making it a great diet food.

Eat healthy this week: 5 studies that help you fix what’s wrong with your diet

While obesity and other weight-related troubles are mostly genetic, what you eat can determine the risk of health disasters in people. Your diet can be the defining factor in what diseases and disorders you are at risk of, and, by extension, ensure immunity to fatal health risks.

From studies debunking the widespread usage of frozen foods and the necessity of including iron in your daily intake, to the now scientifically proven importance of coffee in day-today life, here are five facts about dietary norms.

  • Your diet can be the defining factor in what diseases and disorders you are at risk of.

1) A no-stress job: Turns out, you don’t always need a eating schedule and calorie charts to tell you what to eat when. Just a slight variation, and shift to a few healthier dietary habits can do the trick. From picking brown bread over a white one, or opting for fruits over a fried snack can go a long way.

Just a slight variation, and shift to a few healthier dietary habits can do the trick. (HT file photo )

2) Don’t take the cold shoulder: Wellness experts concluded that frozen fruits and vegetables lose their nutritional richness when they are exposed to extreme temperature change and moisture levels. In fact, fruits and vegetables are more prone to losses as compared to frozen meats and grains, because they are mostly rich in water soluble vitamins and minerals, which easily get oxidized in the process of freezing.

Wellness experts concluded that frozen fruits and vegetables lose their nutritional richness (Shutterstock )

3) Strong as iron: An iron-rich diet will not only boost your general immunity (courtesy higher haemoglobin content), it also helps keep cardiovascular diseases at bay. A new study has found a link between low levels of iron and a higher risk of heart disease. After analysing genetic data, a team of researchers have found that iron-rich foods could have a protective effect against coronary artery disease (CAD), a type of cardiovascular disease (CVD) where clogged arteries reduce the amount of blood reaching the heart.

An iron-rich diet can keep heart diseases at bay. (iStock)

4) The healthy oil: Sure, fried food or extra oily foods are not the best regarded eatables. In fact, any weight loss diet will ask you to stay off oil. However, there are four oils that do you good than harm. A moderate amount of fat is essential to a healthy lifestyle. Adding a little fat to your food, either through cooking or drizzling over salads, can help to fill you up and feel more satisfied after a meal, as well as boost health by helping the body absorb several fat-soluble vitamins.

Avocado oil is one of the healthy oils that can be used in everyday diet. (Shutterstock )

5) Coffee to the rescue: Drinking coffee is good for you. In fact, it can lead to a longer life, according to a new study. In a study found that people who drank regular or decaffeinated coffee experienced health benefits, such as increased longevity. Previous research had shown that coffee can lower the risk of several diseases, including diabetes, heart disease, liver cirrhosis and Parkinson’s and can reduce chemicals in the blood that can trigger heart disease.

India Couture Week: Huma Qureshi, Dia Mirza to take on the runway in Delhi

Bollywood presence is imperative at fashion weeks, be it in the form of showstoppers or front rows. And, this time around too, the upcoming India Couture Week,organised by Fashion Design Council of India, will see starry presence. The seven-day fashion showcase will take place between July 24 and July 30 in Delhi.

Actors Huma Qureshi and Dia Mirza will turn showstoppers at India Couture Week 2017.

While actor Dia Mirza will walk for designer Anju Modi, actor Huma Qureshi will turn showstopper for designer Rina Dhaka. Dhaka will be showcasing a charity fashion exhibit on the ultimate day of couture week (July 30, Sunday), and Modi will be showing on July 27, Thursday. Both the shows will be held at Taj Palace hotel in the city.

Actor Kangana Ranaut has walked for designer Anju Modi in a previous edition of the fashion showcase. (Waseem Gashroo/HT)

This is the tenth edition of the couture week, and a total of 14 designers will showcase their creations as a part of it. While an exhibit by Anamika Khanna, followed by a show by Rohit Bal will open the couture week, designer Manish Malhotra will be doing the finale.

Rina Dhaka has done a fashion exhibit in the past at the couture week with actors Nimrat Kaur and Malaika Arora as her showstoppers.

Don’t miss: The most important research on sleep to come out this week

A lot has been said about the importance of sleep. It is believed to help you avoid junk food, and help boost physical performance and cognitive function. But an excess of sleep or too little can be harmful for your health. Here’s what some recent studies done on the topic show:

Not getting enough sleep can double the chances of dying from heart disease or stroke. (Shutterstock)

1) Insufficient sleep can increase chances of death by heart failure.

Findings in the Journal of the American Heart Association says that not getting enough sleep can double the chances of dying from heart disease or stroke, particularly in people with risk factors like diabetes, obesity, high blood pressure and cholesterol.

 

Warmer temperatures can lead to additional nights of insufficient sleep. (Shutterstock)

2) Climate change may end up disrupting your sleep pattern.

Warmer temperatures could cause six additional nights of insufficient sleep per 100 individuals by 2050 and approximately 14 extra nights per 100 by 2099, said researchers from University of California-San Diego (UCSD) in the US. They found that anomalous increases in nighttime temperature by one degree Celsius translate to three nights of insufficient sleep per 100 individuals per month.

 

Social jet lag occurs when one goes to bed and wakes up much later on weekends than during the week. (Shutterstock)

3) Catching up on sleep over the weekend can increase risk of heart disease.

Research by University of Arizona in the US shows that each hour of social jet lag — which occurs when one goes to bed and wakes up much later on weekends than during the week — is associated with an 11% increase in the likelihood of heart disease.

4) Want healthier, fitter sperms? Study suggests you should sleep early.

Going to bed before midnight may be key to healthier and fitter sperm, a study led by researchers from Harbin Medical University in China has showed. Late bedtimes and inadequate rest are harmful because they increase levels of anti-sperm antibody, a type of protein produced by the immune system which can destroy healthy sperm.

 

Use of smartphones late at night can affect sleep quality. (Shutterstock)

5) Night smartphone use may lead to poor sleep and self-esteem.

Researchers at Griffith University and Murdoch University found that use of smartphones late at night may have low sleep quality, leading to poor mental health, reduced coping and self-esteem.

Do You Watch TV for More Than 10 Hours a week? You Need to Stop!

Television or TV viewing is one of the most common pastimes for many. We consume any and every form of information from this so-called “idiot box” hours at end, without even realizing our limit. As soon as the television is turned on, our eyes are glued and we just can’t seem to get ourselves to turn the power button off.

Excessive television watching has already been linked to a variety of health problems as well as an increase in snacking tendencies. This holds especially true for the youth of today, whose incessant television viewing habits have caught the fancy of several studies. Last year, a research had suggested that kids with TV in their bedroom are at a higher risk of obesity. Placing TV sets in a child’s room could put them at significantly higher risk of being overweight in later life, according to the study. Another study proves how television viewing also hampers growth and kills creativity in children.

This new research, however, is the first study to look at a link between TV viewing habits and physical function in older adults. The study has successfully found how excessive television content consumption results in impaired physical activity, specifically among the older generation. This makes the study unique- as adults hardly consider their TV habits could be detrimental to their long-term health.

watching tv

The study has been led by UQ School of Public Health PhD candidate- Natasha Reid. For this latest research, Reid used data from 1,938 participants in the Australian Diabetes, Obesity, and Lifestyle Study (AusDiab). Participants were aged from 47 to 85 at the start of the study, and their habits were closely observed over a 12-year period.

Subjects were classified into six groups based on their TV watching habits, ranging from: consistently low at less than five hours a week (9.7% of participants), low-increasing (22.3%), moderate-decreasing (13.5%), moderate-increasing (30.3%), consistently-high (18.9%), and high-increasing at more than 30 hours of TV watching per week (5.2%).

Almost a third of participants fell into the moderate-increasing range, increasing their weekly TV watching from about 10 hours a week to about 20 hours. The study scientifically established that those who spent less time watching television had significantly better lower-body muscle strength 12 years later.

“On a knee extensor strength test, the consistently low TV watchers performed better than most other groups,” commented Reid, who said the research suggested that excessive TV watching needed to be addressed earlier rather than later in life, as it could make a difference to independent living as we age. Reid’s comments may hold more than true,

Reid further explained, “Future longitudinal studies that examine sitting time and its impact on physical function are also needed.”