#grdprotein

With resumption of virtual learning, most kids are either not able to maintain their lockdown routine (since there is no routine) so we see either misbalance of meals or binge eating in few.

It becomes tough for such young minds to understand the importance of self-discipline. Virtual learning can actually get more disciplined, if the child is mentored to follow a fixed, specific nutrition schedule ensuring loop less supply of nutrient, steadying growth markers and teach them eating as per the situation and requirements.

Kids nutrition is apparently most imperative part to assessed and looked forward to ensure virtuous immunity with optimal growth and development. Paying heed to nutrition; at this phase of growth and development becomes extremely important and critical, the standing of right and precise nutrition in these footing years can influence growth and development in young children.

A few may throw tantrums; few may prefer skipping meals all together.

Since macronutrient like protein, is an integral part of wear and tear of body tissues and stand superior due growth periods like childhood.

In this write up, we are going to find ways of feeding protein rich meals in between the virtual learning sessions to improvise immune response, better conduct and focus.

1. Starting with high protein breakfast: - Whilst under lockdown, just before the virtual school sessions, nutrition source both on qualitative and quantitative terms should be watched, specially carbohydrates and proteins. A scrambled egg or omelet with some side veggies or paneer paratha, bean wrap can be served as breakfast. Considering the age group, where most of children are picky eaters, small portions in rotation with the core ingredients can prove to be effective.

2. Know the importance of having fillers: - It is difficult to make children sit for lengthy e-learning sessions. In between the small breaks introducing small filler like GRD Bix high protein diskettes or protein powder with milk would lead to better focus and concentration and also keep them satiated.

3. Check on calcium intake: - Calcium rich foods increase the absorption of proteins in the body. Introducing calcium rich foods alongside will help in development of proper skeletal functions. Calcium rich green leafy vegetables, nuts, seeds, ragi and milk products can be incorporated.

4. Small and frequent meals: - Due to lack in physical activity levels, it is advisable to break meals into smaller portion to avoid dumping of food into a gastric cavity. Breaking the meals into smaller portions, actually helps in efficient digestion and stabilizes blood sugar levels (which should be factored considering hyperactivity in most children).

5. Liquid protein to be geared up: - Such small children are finickier, when it comes to solid food consumption, blending protein powder with milk or giving protein rich soups in between can actually turn out to be a ‘no hassle feeding’ option. Protein loaded liquids are more feasible and smart choices to align protein requirements.

Virtual learning can apparently bring an unforeseen change in eating schedule. Macronutrient like proteins, if used wisely can impart effective growth and development at this crucial period of growth and maintenance of body functions.

Calmness is a state of Mind. – Popular Opinion

Calmness is a physical state which in turn manifests the state of mind. –   Unpopular opinion

Let’s just make peace with the fact that it’s a combination of both. How many of you get the perfect night’s sleep? If you are raising your hand right now to this question, please tell us in comments how did you achieve that, because 90% of others reading this did not raise their hands and could use some help. Sleep is something that we all need and crave for. Somedays all I want to do is just sleep and it will be that day when I would end up twisting and turning on the bed and have a very sleepless night. Happens to the best of us!

Tons of articles and lots of suggestions are widely available on YouTube and all over the internet on how to get a good night’s sleep. Not to forget the melatonin pills and other supplements which claim to help you out with that. In severe cases on insomnia even sleeping pills which are highly dependance inducing drugs are prescribed. These things often end up treating the symptoms but the cause is left untreated. Insomnia is to be taken very seriously because sleep is an essential need. Your body goes into a restoration mode when you are sleeping. All the cells are being replenished with everything that you have consumed throughout the day. Ever wonder why your face glows up after a good nights sleep? Well restoration is the reason. On the other hand, if you consistently do not sleep well even for a couple of days, your face can really start to freak you out. Acne and pimples will find their way pretty instantly. Hope they would disappear also that instantly, but the world is not fair. Similarly if you do not sleep well your whole body functioning can get disrupted and an instant hormonal imbalance can create a havoc inside you.

Your pathway to achieving the state of calm:

Step 1: Analyze your sleep pattern and try to understand what is causing the unrest. It can be a temporary state or it can lead to chronic insomnia. Is your reason of not getting sleep related to your mental activity or the reason is physiological. Anxiety and stress can lead to sleepless nights. At the same time, not having a correct diet, over exertion, some kind of physical pain, triggers like acidity, heart burns, hormonal imbalances can also lead to disrupted sleep. The cause could also be very specific like consuming a certain trigger food. Did you end up taking too much caffeine before bed time, was your diet throughout the day full of complex carbohydrates, etc.? Hyperactivity could be another reason too, contrary to what we believe. If you over exert your body it can stay in a hyperactive mode and you may end up feeling restless.

Step 2: Once you have identified your trigger get the appropriate treatment. If its related to stress and anxiety and it’s not chronic, you may try practicing yoga and meditation. If it’s a long term pattern, therapy can certainly help you. If your diet is causing you harm, really focus on it and eliminate the fatty fried foods, diminish your sugar and caffeine consumption. Switch to healthier sleep promoting things like green teas with jasmine and chamomile which are known to be calming agents. Even rosemary tea can help you stay calm. If its related to a physical pain, you can try and heal it naturally by drinking turmeric tea before bedtime. Moderate exercise can help you balance your hormones and promote healthy sleep too.

Step 3: Correcting your diet permanently. Macro nutrients like Carbohydrates, proteins and fats are necessary. You cannot consume the same amounts of carbohydrates and sugars every day and expect your body to remain healthy. Keeping your diet in check is not just necessary for your body but also your mind, your brain. It’s a proven fact that a diet rich in carbohydrates, fats and even complex proteins can give you an unrelaxed sleep. Especially before bed time try and avoid fats and complex carbohydrates because it takes a good amount of energy to digest those and your body remains in a restless state. Incorporating a healthy dose of protein in your diet before bed can help with a good night’s sleep. Proteins have amino acids which are building blocks of your cells. These amino acids help in restoration which happens when you sleep and a boost of protein can make this easy. Lean proteins like salmon, green vegetables, etc., are high in tryptophan which helps increase the serotonin levels and maintains the sleep cycle. So go Protein all the way for dinner.

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Soy products are enjoying immense popularity as it is praised as a healthy food by many. Soy foods are rich in nutrients including B vitamins, fibre, potassium, magnesium, and high-quality protein. Soy protein ,unlike other plant proteins are considered a complete protein, as they contain all nine essential amino acids which the body cannot make and must be obtained from the diet.

Soybeans can be consumed as whole or made into a variety of products, including soy milk, tofu, tempeh and other dairy and meat alternatives. It can also be made into soy protein powder such as soy protein isolate used in protein supplements, soy protein concentrate used in infant formulas, baked goods etc, and textured soy protein used as a substitute in meat based curries, soups etc.

Health Benefits associated with Soy

Several studies have shown the effect of soy in lowering incidences of heart diseases, diabetes, warding off osteoporosis, and protecting against cancers like breast and prostate and providing relief from menopausal symptoms. Several animal and human  studies have also shown that consumption of soy protein or associated isoflavones  has positive impacts on the risk factors for cardiovascular disease including lowering  cholesterol levels, blood triglyceride and  increasing HDL cholesterol.

The two main components present in soy thought to be responsible for the various health benefits are soy protein and soy isoflavones. Each gram of soy protein in soybeans and traditional soy products contains approximately 3.5 mg of isoflavones.

Unfermented soy foods

Isoflavone content (mg)

Protein (g)

soy milk, 1 cup

6

7

tofu (bean curd), soft, 84 gms

20

8

soybeans, mature, boiled, ½ cup

55

15

soybeans, dry roasted, 28 gms

40

11

edamame, boiled, ½ cup

16

11

soy cheese,  28 gms

2

4

soy burger, 1 patty

5

14

The Other Side of the Story!

At the same time, there is an increasing concern that soy and its products may have an increasing role in thyroid problems, endocrine disruption, and cancer development.

Soy And Thyroid

Thyroid hormones are essential for normal growth, development and function of nearly all tissues. They also play a crucial role in the development of the central nervous system, as a vital regulator of oxygen consumption, energy balance and basal metabolic rate. The most serious effect of thyroid hormone deficiency in children is permanent brain damage and dwarfism. Soy has been linked to adverse effects of thyroid functions in susceptible individuals by interfering with the absorption of  thyroid hormone. Many studies have reported the negative effects of soy consumption leading to thyroid disorders such as hypothyroidism (low production of thyroid hormones), goitre (enlargement of thyroid gland), and autoimmune thyroid diseases.

The Mechanism Causing Thyroid Disorder.

Oestrogenic Effect

Oestrogen is a hormone produced by the endocrine system and is  responsible for the normal development of sexual characteristics and reproductive systems. It binds to its receptor in a lock and key manner and carries out its function. Since oestrogen receptors are really flexible, any substance that resembles oestrogen can bind to the receptor. Soy, which has isoflavones that resemble oestrogen, bind to oestrogen receptors and activate some while inhibiting others. High oestrogen levels cause the thyroid function to slow down. Thus, soy indirectly affects the thyroid adversely by influencing oestrogen levels.

Goitrogenic Effect

Goitre is a condition that causes enlargement of the thyroid gland. Goitrogens are compounds that interfere with the uptake of iodine by the thyroid gland. Iodine is necessary for synthesis of thyroid hormones. As soy is classified as goitrogenic food, it decreases thyroid functioning and may trigger hypothyroidism. In a study of infants fed soy formula, goitre was observed; which was reversed when the formula was replaced by cow milk or iodine-supplemented diets. In another study on teenage children diagnosed with autoimmune thyroid diseases (Hashimoto’s thyroiditis or Graves’ disease), it was observed that those consuming soy formula as infants had twice the prevalence of autoimmune disease compared to healthy subjects.

Inactivation Of Thyroid Peroxidase

Thyroid peroxidase is an essential enzyme for the production of thyroid hormones. If the enzyme is inactivated, it leads to decreased production of thyroid hormone, which can cause hypothyroidism (low thyroid function). Isoflavones, present in soy products, inhibit the activity of thyroid peroxidase (TPO), an enzyme essential for the synthesis of thyroid hormones, triiodothyronine (T3) and thyroxine (T4).

Recommended Soy Intake

Soy intake recommendation would majorly depend on the amount of soy protein or isoflavones to be consumed as all soy foods have different quantities of these two components. A reasonable intake for adults is 15 gms soy protein and about 50 mg total isoflavones per day which are provided by approximately two servings of traditional soyfoods.

The Takeaway

Microgreens are gaining immense popularity in the culinary world. You can find them with your vegetable vendor or the local supermarket. They are small plants, rather herbs that are used for cooking or garnishing in a variety of dishes, due to the wide variety of colours, flavours, textures, and nutritional value it offers. Do you love the fragrant coriander? That’s a microgreen right there.

Defining Microgreens

When seeds are sowed for growing vegetables, the first leaves or the baby plants from the germinating seeds are termed Microgreens. They are harvested a few days or weeks after germination.

People are including different types of microgreens in their food. Let us take a look at the locally available microgreens.

Types of Microgreens in your Kitchen

Many types of microgreens are widely used in Indian cuisine such as coriander, cilantro, fenugreek, fava beans, radish, mustard, lobia, chickpea, basil, lettuce, kale, baby spinach, beet, pea shoots, mung bean.

Besides adding a variety of tastes and colours, these microgreens also add abundant nutrients to your plate, hence they are termed universally as “superfoods”.

Microgreens: Packed with Nutrition

Microgreens are known to be rich in potassium, iron, zinc, magnesium, and copper What’s more, they have a high concentration of nutrients like vitamin, mineral, and antioxidant levels than the same quantity of mature greens Research comparing microgreens to more mature greens reported that red cabbage microgreens had 40 times more vitamin E and 6 times more vitamin C than mature red cabbage. Cilantro microgreens had 3 times more beta-carotene than mature cilantro. Studies have shown that spinach microgreens had higher levels of antioxidants like phytonutrients and carotenoids than the more mature leaves. Studies have also shown that microgreens contain a wider variety of polyphenols and other antioxidants than their mature counterparts which are beneficial in preventing diseases and infections

Health benefits of Microgreens

Microgreens being a rich source of vitamins, minerals and other nutritional compounds have been linked to a lower risk of many diseases. The many health benefits include: They protect the body by building immunity in the cells so as to prevent chronic disease. Microgreens are a rich source of polyphenols, a class of antioxidants that help lower bad cholesterol thus lowering the risk of heart disease. Broccoli microgreens are known to be rich in phytochemicals like sulforaphane, which has anti-cancer effects against prostate, breast, and urinary cancers. Microgreens contain high amounts of antioxidants which keep the blood sugar levels in check, exhibiting high anti-diabetic activity. Some microgreens like radish, amaranth, and kale should be consumed daily. They help improve vision. Cilantro microgreens are the richest sources of beta-carotene, carotenoids, and lutein which are beneficial for eye health, preventing the occurrence of eye diseases like macular degeneration, glaucoma.

So, increase your green leafy intake—which should include microgreens.

Microgreens in your Food

Not just in a variety of dishes served in restaurants and cafes, but microgreens can be added to your everyday recipes. You can eat them raw or add them to your favorite dish.

Toss them in your salads. Add them to your sandwich fillings. Top your smoothies with them Blend them in your chutneys, dips, juices, or raitas. Or simply sprinkle them over your dals and subzis

Try and experiment with these superfoods in your kitchen and use these delicious microgreens to your benefit.

The Takeaway

If you are passionate about eating healthy and gardening is your hobby, making microgreens a part of your kitchen garden is the best way to enjoy these superfoods in their natural form. Apart from adding some flavor to your food, these little plants packed with nutrients have been scientifically proven to have great health benefits.

The recipe which supports the inclusion of Microgreens

Microgreen Paneer Bhurji  

Nutritious microgreens and paneer scrambled to make this delicious dish with a twist!

Ingredients

1 cup Green gram (mung bean) microgreens, coarsely chopped 2 cups paneer, crumbled 1 onion, finely chopped 2 green chilies, finely chopped ¼ cup coriander leaves, finely chopped 1 ½ tsp garlic, finely chopped A sprig of curry leaves ¼ tsp turmeric powder ¼ tsp pepper powder ½ tsp cumin powder ½ tsp garam masala ¼ tsp Kashmiri chili powder Salt as required 2 tbsp vegetable oil

Method

Whether it’s pre-workout or post-workout, GRD - The Superior Protein caters to all your protein needs! 

As the focus has shifted in the last decade to healthier living and the right food choices, there has been an increase in the use of sprouted grains in the human diet.

As the focus has shifted in the last decade to healthier living and the right food choices, there has been an increase in the use of sprouted grains in the human diet.

Sprouted grains are simply whole-grain seeds that are germinated using adequate moisture and warmth and begin to sprout into a new plant. Sounds simple, right? Sprouting was a natural harvesting method in earlier times but with modern techniques of processing on the rise sprouting grains declined. Now, it is back in trend because we have realized that it is beneficial for good health. Nature is always the healer if we understand this!

Examples of Sprouted Grains include wheat, barley, millet, rye, oats, quinoa, buckwheat, and brown rice.

Unlocking Nutrition through Sprouting

Whole grains are seeds with protective compounds that keep all their nutrients locked away until it’s time to grow. When these seeds are soaked, it activates enzymes that allow the seeds to grow into a small plant called sprout. When the sprout starts to grow, it unlocks the nutrients and breaks it down to simpler form, so that it becomes easy to digest the grains.

Nutritional Value of Sprouted Grains

The process of sprouting increases the nutritional value of these grains which are:

Increases digestibility - Sprouting breaks down starches in grains into simple sugars, making it easier to digest. Increases bioavailability of proteins -Sprouting breaks down proteins into peptides and amino acids, thereby increasing nutrient bioavailability and utilization by the body. Increases absorption of minerals – Phytates present in plants decreases absorption of minerals in the body. Sprouting breaks down these phytates hence sprouted grains have more available minerals like iron, zinc and magnesium than mature grains. Increases antioxidants – Sprouting releases more antioxidants that are naturally stored in the grain seeds. Increases Vitamins - Sprouting increases the level of Vitamin B and Vitamin C in germinated grains.

Health benefits of sprouted grains

Sprouted grains are lower in starch than regular grains and higher in protein, vitamins, and minerals. Studies are being conducted on the health benefits and a few promising findings include

Lowered blood pressure Diabetes-fighting properties Decreased risk of cardiovascular disease Protection against fatty liver disease

Adding Sprouted Grains into your Diet

Add them to salad, stir fry, to give that extra crunch and nutrition. Replace refined flour with sprouted grain flours in baking to give it a healthy twist Substitute your staple diet with these sprouts. eg. use sprouted brown rice instead of white rice Germinated brown rice is nutrient-dense, boosts the immune system, lowers blood pressure, and helps in reducing risk factors of heart disease, diabetes, and cancer Add them as stuffing to parathas and sandwiches, the best way to make children have these healthy sprouts. Make porridge with sprouted quinoa, buckwheat, or millet.

The Takeaway

As compared to whole grains, sprouting increases the nutrients and its digestibility. They are rich in antioxidants and other compounds, important for promoting health including weight loss, keeping a check on the blood sugar levels, and reducing risk factors for diseases like diabetes, hypertension, and heart diseases. They are easily incorporated into your diet by adding them to various recipes. Make these super healthy sprouts a part of your diet and enjoy its many health benefits for the long run.

Super Recipe with Sprouted Grains

Sprouted Brown Rice Pilaf (serves 4)

A middle eastern traditional dish made with a healthy twist!

Ingredients

1 cup sprouted brown rice 1 medium onion, finely chopped ¼ cup carrots, finely chopped ½ cup bell peppers, finely chopped 2-3 garlic cloves, finely chopped 1 tsp freshly ground pepper ¼ tsp cumin powder (jeera) ¼ tsp ground cinnamon 1 ½ cup vegetable broth ½ cup toasted almonds, chopped 2 tablespoons parsley, finely chopped 2 tbsp. olive oil Fresh parsley sprigs for garnish

Method

Heat oil in a saucepan, add the onions, carrots, peppers, and garlic, and sauté for a couple of minutes. Season with salt and pepper and cook until the onions are slightly soft. Stir in the cumin, cinnamon, and rice. Cook, stirring frequently, for another 3-4 minutes until the grains appear a little translucent. Add the vegetable broth, and bring to a boil. Then cover the saucepan and simmer on a low flame, until the water is absorbed and rice is cooked. Turn off the flames and remove the lid, let it cool for a few minutes. Later with a fork fluff the rice. Place a clean kitchen towel to absorb steam over the saucepan and add the lid.   Allow it to sit undisturbed for 10 minutes. Stir in half of the toasted almonds and the chopped parsley. Transfer the pilaf to a serving dish, sprinkle with the remaining chopped almonds and garnish with parsley sprigs.

Nutritional Information (per serving)

Energy

244 kcal

Carbohydrates

20 gm

Protein

6 gm

Fat

13 gm

Fiber