Articles Archives - Smart Foodie

26 May 202129 May 2021

Animal Milk vs Plant Milk!! Which one is best for you??

Milk has been a part of human diet since thousands of years. Milk and milk products like butter, cream, yogurt, kefir, cheese, ice cream etc. are consumed by humans all over the world every single day. It is such an immense part of our lives that we have a special day for it when Milk is celebrated all around the world on June 1, called as World Milk Day.

History of Milk

Milking of domesticated animals started way back when hunter gatherer humans changed their way of living and started settling down. With the settlement came a need to grow their own crops, store food for bad weather and to have a continuous uninterrupted supply for their families at all times.

And so began the domestication of animals such as goats, sheep, cow, ox, horses, chickens etc. When the animals were not busy in helping us grow crops and transport goods, they were providing us with milk, eggs and meat.

Animal Milk

There are multiple sources of animal milk that humans consume, most common being Cow Milk, Buffalo Milk, Goat Milk, Sheep Milk and Camel Milk. With increasing consumer demand, globalization and industrialization, the consumption of milk and milk products have sky rocketed. Today, it is extremely difficult to think about a day without any kind of dairy consumption.

Animal milk has a variety of nutritional benefits and is recommended by every other food guideline as an essential part of one’s diet. Apart from the well known protein and calcium, it also provides various vitamins and minerals such as A, B6, B12, C, D, K, E, phosphate, magnesium, potassium etc.

In addition, it also contains lactose which requires a special enzyme called as lactase for digestion. Interestingly enough, as we grow from infant to an adult, our body produces less and less lactase which makes the digestion of dairy very difficult. Moreover, it is estimated that about 68% of the world’s population has difficulty in digesting lactose. When such people consume dairy, they often experience symptoms like abdominal pain, bloating, diarrhea, gas and nausea.

Animal Milk also has high quantities of saturated fats that are greatly associated with a number of cardiovascular diseases such as high cholesterol, obesity, various kinds of cancers etc.

Plant Milk/ Milk Alternatives

Plant based alternatives to the traditional animal milk has taken over the markets in recent times. We can find these alternate products in our local grocery stores made from nuts, seeds, grains, legumes etc.

These milk alternatives are basically made by taking any plant based source, almonds for example, blending it with lots of water and then straining it until it resembles milk in appearance.

Plant milk, especially coconut and soy milk are used among humans for a very long period of time now. It is just recently that a lot of other kinds have emerged and the marketing of them has exploded. And not only do we have today endless alternatives to animal milk but a varied range of plant based dairy products such as yogurt and cheese as well.

Why do people prefer Plant based alternatives to Milk?

Health

Due to large scale demand and industrialization, animals are often given various kinds of injections in order to increase their milk production. These additional hormones seep in to the milk and then to humans upon consumption. They have a lot of short and long term side effects such as increased estrogen and excessive acne.

Plant based milk alternatives are considered healthier in comparison to animal milk as they

1. lack lactose, hence can be used for wider range of people without causing any digestive issues
2. have low or no amounts of saturated fats and cholesterol
3. have good unsaturated fats that are essential for the body
4. are fortified to compensate for the vitamins and minerals found in animal milk

In general, they are very light on the stomach for anyone, easy to digest and very popular among people who lead a plant based lifestyle.

Environment

Excessive demand and production of animal milk affects our environment in three ways –

1. Greenhouse Gas Emissions: They produce large amounts of greenhouse gases like CO2 and Methane that are hazardous for the environment and is contributing to catastrophic climate changes and natural disasters in current times.

Greenhouse Gas Emissions – Animal vs Plant Milk

2. Land Usage: They consume huge parts of land to keep the animals, additional land to grow their feed and for them to graze. They are responsible for a lot of deforestation that happens around the world when the time right now is for afforestation due to environmental damages.

3. Water Footprint: They also consume enormous amounts of water to grow crops for these animals, for them to feed on and the total energy conversion of this water for us (for milk, milk products or meat) does not justify the huge amounts being used. Plant Milk production too requires water but it is much lesser in comparison with Animal Milk.

Water Footprint *– Animal vs Plant Milk*

Moral/Ethical

To some people it is unacceptable the way that animals are treated these days just to fulfill some of human beings growing demands such as excessive consumption of dairy. They are impregnated again and again so that they keep on producing milk. Shortly after birth, the infants are separated from their mothers and all the milk production is utilized for human consumption. It is unimaginable pain and suffering that a living being with emotions has to go through and some people choose to stand against it strongly by adopting a plant based lifestyle.

Such cruelty also brings in the negative and sad feelings of the animal into the milk that it produces.

Watch this documentary on Netflix for more insight

Which Milk Alternative is the best for you?

In current times, no choice is ideal. Only one is better than another!

Keeping that in mind, the best plant based milk for you depends on your requirement, needs, goals and preferences. Definitely all plant milk production is much better for the environment than animal milk. Also better for the animals 😜

There is a huge variety of Plant Milk available in today’s market like Coconut Milk; Grain Milk such as Rice Milk, Wheat Milk, Quinoa Milk, Oat Milk; Nut Milk such as Almond Milk, Cashew Milk, Hazelnut Milk, Brazil Nut Milk; Legume Milk such as Pea Milk, Soy Milk and Seed Milk such as Hemp Milk!! Phew!! I got tired even listing a few 😄

Let us not neglect the fact that they are definitely more expensive than regular milk. But good quality comes with a price! In terms of taste, they all taste like their base product. So, for example, if you are not a fan of oats, chances are that you might not enjoy Oat Milk as much 😊 Although a lot of them are sometimes having additional flavors to mask any strong taste. There is also fortification of vitamins and minerals that are added here to compensate the ones present in animal milk. Prefer Plant Milk fortified with calcium or make sure to consume other calcium rich food like Tofu, Broccoli and Chia Seeds. Some plant milk are sweeter than others, so you need to make your choice in regards to that as well. For example, sweet vanilla flavored Rice Milk will be great for baking but not so good to make a white sauce pasta! Some Plant Milk are creamier than others, for example Cashew Milk, which you will love if you like to add creamy milk to your coffee 😋

Below is a basic comparison among some popular Plant Milk in terms of carbohydrate, protein and fat. This is only a general guideline. It may vary depending on brand, additives etc.

Conclusion

Nature has created mother’s milk in such a complex and amazing way that it contains all the beneficial antibiotics and nutrition that is required by an infant. And once those needs are fulfilled, the production of milk stops on its own. Human beings are the only species that continue to consume milk (that too of a different animal) even after they have moved on from infants to adults.

In my opinion, the best thing that can be done without being drastic, is to change slowly and gradually towards plant based milk and milk products. Once you are more used to them (and hopefully start liking them even more), you may strive towards only plant based dairy consumption. Although keep in mind that plant based does not necessarily mean healthy for you or the environment. It is just a choice seemingly better than animal based dairy.

So have Plant Milk still in moderation, keep an eye on ingredients and avoid any unnecessary additives or sweeteners, try making them at home (that is both easy and inexpensive), buy the ones preferably fortified with additional vitamins and minerals and lastly just like any other commodity, try to buy regional products. If Hemp is not naturally grown in your region, choose another alternative that is, to help both its carbon footprint and your pocket 😏

6 March 20218 March 2021

7 Things ALL WOMEN should do EVERY SINGLE DAY!! life-changing

Over the last couple of years, I have developed many daily healthy habits. Slowly and gradually, I made myself implement them in my life on a consistent basis in order to reap their benefits to the maximum. These might sound generic and you might think you already know some of them but sometimes all we need is a reminder!

So below are 7 things that all women should do every single day. They have been life-changing for me and I believe they can help you greatly as well. These can be applied to both men and women but I feel that women need them way more than men do. Let’s dive right in!

Watch video here

1. HOBBIES

We all have at least one thing in life, if not more, that we love and enjoy to do. These are our interests or hobbies. It can be reading, walking, listening to music, journaling, dancing, playing video games and many more. These things gives us joy and help maintain our peace of mind, keep us stable, grounded and content with our lives. At last, life is not all about work, right?

According to researches (instance 1, instance 2), women are more prone to issues such as depression, anxiety or stress and that is why it is imperative for women to make sure to go out of their ways to do things that make them happy and content. Pursuing hobbies and interests daily, hence helps a lot.

I love reading books and I found it very difficult to “find time” to do that earlier. It was only until recently that I made a point for myself to reserve a time in the morning for book reading. Not only am I doing something I love everyday, but I also wake up every morning excited about the activities ahead.

Similarly, you can also find a time slot as per your daily schedule, in which you can pursue your hobbies.

2. PHYSICAL ACTIVITY

A lot of women have hormonal issues or PCOS and the first thing that doctor suggests is exercise and a healthy diet. Even if you do not have hormonal or any other issues, it is always a good idea to move your body every single day. Exercise not only makes you look and feel good, but also prevents you from a lot of diseases by making you stronger over all.

There can be many ways of physical activity that you can do. You can figure out what you enjoy doing – walking, running, gyming, weight lifting, dancing, swimming, yoga, kick boxing – I think you get the idea! The basic idea is to do something on a consistent basis.

I achieve this by doing strength training a couple of days in the week when I am feeling most energetic and the days that I feel tired, I do some simple relaxing, stretching exercises or yoga or a light walk.

3. MENTAL ACTIVITY

Mental Activity is as important as Physical Activity. Our brain is a complex system and performs its best if you throw new challenges at it consistently. Even if it is only for 15 minutes. It will also help in depression, stress or anxiety.

Try to solve a puzzle or sudoku in your local newspaper or learn a new thing every single day. Play a game of chess with a friend or cook a new recipe! This will keep your brain alive and on its toes all the time!

My favorite one, as I mentioned earlier is reading my book and improving on a new skill.

4. FOOD

There are basic 4 kinds of food groups that every woman should eat something from, every single day – Protein, Fruits, Greens, Veggies.

Protein

Protein is the building blocks for our body. It takes care of everything from hair, skin, nails, muscle repair, growth, immunity and maintenance of the body. There are a lot of vegan or vegetarian protein sources like lentils, beans, chickpeas, peas, tofu, soybeans etc. Protein is also found in nuts and seeds such as almonds and pumpkin seeds.

Fruits

Fruits are a powerhouse of vitamins, minerals and anti oxidants. They are packed so many essentials that our body needs, that it is best if you develop a habit of eating a fruit every single day. My recommendation would be to change your fruits from time to time in order to get maximum benefits from all of them. Additionally, they have a lot of water content which will make your skin glow by releasing all the toxins out!

Greens

Eat something green – every single day! It can be spinach, lettuce or a green vegetable like okra or zucchini. You can also whip up a green juice for your morning detox. They have a wide range of anti oxidants which prevents our bodies from a lot of diseases.

Veggies

Eat your vegetables! Do not simply eat a garlic bread and call it a meal! Have a side salad or a portion of sautéed vegetables. At least 2-3 portions of vegetables should be consumed every day. They are very low in calories, very filling and also very wholesome.

5. HYDRATION

We all have heard many times everyone saying that drinking water is important. It is over hyped and rightly so! It is needed to keep your body cool, help muscles and joints to work better, make your skin supple and release all the toxins out of your body!

So start your mornings with a big glass of water to make up for the dehydration over the night and drink at least 2-3 liters of water throughout the day. A good level of hydration can also be achieved by having lots of herbal teas and fruits.

I personally have also experienced that increasing my water intake has improved my skin greatly.

6. SLEEP

Women often do not prioritize their sleep and are found to have problems such as insomnia, way more than men do. That is why it is very crucial for women, especially, to make sure that they have at least 7-8 hours of sleep every single day.

If you have not slept properly you will not be your best self, you will not have correct focus and will feel tired and lethargic all day. If you have problems in sleeping at night, you can start paying attention to your caffeine intake. Try to not consume caffeine 10-12 hours before your bed time. Studies have suggested that caffeine can stay in our bodies for that long which can hinder with your sleep.

7. PLAN YOUR DAY

Weather you have a corporate job or you are an entrepreneur, if you are taking care of your kids or taking care of your house – everybody needs to plan their day to be the most efficient and productive. If you would write down all the things that you would like to do in a day, you would find yourselves to be more accountable and achieve all those things. Instead of just procrastinating thinking to yourself that you have all the time in the world to do them and their is no urgency.

Planning your day will give you a rough idea of how much time each thing will require and will push you to achieve those tasks.

I plan my day the night before. It makes me super excited and productive for the day ahead and is a great hack to wake up on time knowing how many things are to be achieved within the day 😉

28 February 20211 March 2021

Healthy and Nutritious Sugar Alternatives – for EVERYTHING sweet you might eat in a day!!!

Sugar is literally EVERYWHERE. People often think they don’t consume a lot of sugar in their diets as they are unaware of so many food items that has sugar hidden in it. If only we would stop buying things on the basis of how it is marketed (ex: 100% Sugar-Free) and start paying attention to the list of ingredients, we would be shocked by the reality check!! At least I was when I understood how important it was to read the ingredients in any packaged item that I am buying from the market. Shockingly enough, sugar tends to be a part of almost ALL of them and that too present as the first few ingredients which is an indication of large quantities.

Even if we keep aside the items we buy from the market, we are putting sugar in many many drinks, dishes, meals that we make at home and it is so imperative to be mindful of the amount and quality, especially these days when awareness about the harmful effects of sugar in our diets have been immensely high. Apart from the well known weight gain problems, it is behind almost anything bad that can happen to a human body including early ageing, hair fall, skin issues, and even chronic illnesses.

The best advice or suggestion or alternative I have for sugar is NO SUGAR AT ALL. NONE. ZERO. I am so jealous of the people that can actually pull this off. Thankfully, they are not a lot and most of us have either immensely big sweet tooth or can control our sugar cravings up to some level. For me, I am not CRAZY for sweets but I have my cravings from time to time.

Watch video here

So for us lot, I have complied below list of healthy and nutritious sugar alternatives to the bad, processed, empty calorie sugar. This list takes into consideration one single day for an average person, goes from morning till evening, considers every SWEET meal or dish that you might require sugar for and tells you what is the best alternative for that!

So let’s dive into it!!

1. MORNING

Most of us like to start our days with a good cup of either Coffee or Tea!! I feel that having these beverages without any added sugar is the best thing that can be done. Trust me it was unimaginable for me two years back, that I would want, in fact, prefer my coffee or tea without any sweetness. But I would give credit to the slow and gradual way of reducing and thus eliminating sugar from my beverages, that led me here today. I highly and strongly recommend to try to lower and lower the amount of sweetness in your beverages each day as it is one of the easiest places from where we can eliminate sugar from, and very easy to stick with.

But until you reach that stage, if you have to have some sweetness in your coffee or tea, my number one suggestion is

Stevia

Stevia is a zero calorie sugar substitute derived from the plant Stevia. It is so popular these days especially amongst the people that are trying to control their weight or counting calories. Being zero caloric, it may help you cut down on some unnecessary calorie intake in your diet. It comes in powder or liquid form. One very very important attribute of Stevia (that I was unaware of before buying it in bulk amount) is that it is extremely extremely sweet. You only need like an eighth of a pinch. Along with the sweetness it also leaves a bitter after taste in your mouth which some people (me) might dislike. Hence, I find its usage best with bitter beverages such as coffee or tea, where Stevia’s bitterness will not stand out but it will make your beverage sweet at the same time.

Another alternative is

Dates

Make a homemade date paste in your blender or food processor by blending soaked dates. Add this to your beverage and enjoy natural caramely sweetness along with loads of antioxidants and minerals such as potassium, copper and iron. Additionally dates have some fiber, and when we consume sweet along with its fiber, it releases glucose in the body in a more gradual and controlled way. Basically avoiding all the sugar rush havoc.

Another one is

Raw Honey

It is a powerhouse of anti oxidants that helps fight against so so many diseases. But make sure to not add honey in extremely scalding hot water. It might kill all the good enzymes in the honey.

Next one is

Maple Syrup

Similar to honey, it is filled with antioxidants, vitamins and minerals and holds a lot of medicinal properties.

For frothing up the coffee, we might require some form of granulated sugar and it is a good idea to use

Jaggery Powder and Coconut Sugar

Although they are slightly processed form yet still contain huge amounts of minerals and vitamins that are devoid from table sugar.

2. BREAKFAST

Moving on to breakfast, the first category is drinks. Try not to add fruit juices to your smoothies, as they are very high in sugar and have no fiber. Best things to add to these are

Fruits

Fruits are a great natural sugar alternative. They are so good to especially start our mornings with as they are highly nutritious, naturally sweet and each one contains a different and essential set of vitamins and minerals.

If not possible, again we can add as well here

Dates

Although if we are adding fruits to our drinks, there is really no need to add more sweetness, but if you have to then you can throw in some dates here.

Another breakfast category is oats or muesli in many forms. Healthy and nutritious sugar alternatives here are the same as we mentioned in the drinks category. Fruits and dates (if needed) will actually make your breakfast bowl more wholesome and complete. If you want to pour some syrup from the top to make it look fancy, go for honey.

Additionally they can be flavored with some

Spices

YES!! Adding spices like cardamom, cinnamon and nutmeg increases the flavor profile a LOT and you will not miss or crave excessive sweetness in your oats this way. Just TRY IT!

And for those Pancake lovers, it is a great idea to mash a banana or two in your pancake batter. Plus add fruits and very little maple syrup from the top. No, absolutely no need of table sugar!

3. LUNCH/DINNER

For the sweet salad dressings, I think a great choice is to go for

Oranges

Loaded with Vitamin C, Oranges serves two purpose in the salad dressings – sweet and sour! You can also use other fruits in dressing or as an element in your salads. Honey goes a long way too.

For a sweet curry, coconut sugar or jaggery powder can be added.

For homemade ketchup or BBQ sauce or dips, addition of Dates makes the most sense in terms of nutrition and taste.

4. SNACKS/DESSERTS

Start by choosing to make them at home. If you buy them from the market, they are going to be packed with loads of artificial sugar. While making them at home, add Fruits or Dried fruits such as apricots in order to make them wholesome. Of course, Dates are a great choice too. Being energy dense they work really well in these small power packed snacks.

For cake or muffin batter, you can mash a banana or add a homemade apple puree. For the icing, use honey or coconut sugar.

If you choose to make ice cream at home, go for frozen fruits. Banana is used here most often as it makes it very sweet and creamy. Add maple syrup or coconut sugar or dates for that caramely flavor.

So there you go! Those are all the alternatives you might need to switch to from your refined processed white sugar. Refer to the summary below for a quick overview and do not forget to comment below or reach out to me if you have a specific question!

You can do this!! 💪 😎

9 September 20201 February 2021

Veganism 101 – What, Why and How??

We have all heard about Veganism and how everyone around us is either already following it or trying to transition into it.

But WHAT does it really mean?

VEGANISM is a lifestyle or a way of life that excludes the usage of all animal products. This constitutes:
the FOOD we eat (no meat, dairy, animal fat etc.)
the CLOTHES we wear (no leather, fur etc.)
the MAKEUP we use (no animal fats added)
the COSMETICS we use (no animal proteins added)
the HOUSES we live in (no animal decor like fur rugs)

Basically everything that we do or use in any way must totally be animal products free or animal cruelty free.
Now this might seem as a too intense way of living life to some people but the ones who are really passionate about it, do not hesitate to put in all efforts needed to make sure they are doing no harm to animals.

WHY do people follow Veganism?

We can broadly divide as below the reasons why people want to walk on this path:

1. MORAL/ ETHICAL:

To some people it is unacceptable the way that animals are treated these days just to fulfill some of human beings growing demands. They are killed for their meat, tortured or put in pain for their fur/ milk, children separated from their mothers, caged for all their lives and what not. It is unimaginable pain and suffering that a living being with emotions has to go through and some people choose to stand against it strongly by adopting a vegan lifestyle and showing to the world that it is possible to live a comfortable life without animal products.

2. ENVIRONMENTAL:
Various studies have shown that animal farming today is the biggest cause of multiple environmental issues like Global Warming, CO₂ and Methane emissions, water scarcity etc. These animals require huge amount of lands to grow until they are ready to be killed, with additional huge amount of lands to grow crops for them to eat. Millions of gallons of water is used to grow those crops and feed the animals. However, after investing so much resources, the final outcome (meat, milk etc) is not worth it as it loses lots of energy in this transition.
I highly recommend watching this series on Netflix, if you are more interested in this topic.

3. HEALTH:

One of the biggest reasons people choose Veganism is its health benefits. Such people apply fundamentals of Veganism only to their diets and not to entire lifestyle. They are mainly concerned about the added health benefits this way of eating food will bring them and the good changes they will get to see in their bodies. However, be aware that NOT EVERY VEGAN FOOD IS HEALTHY. We have to be very well informed about what are good and what are bad foods and have to make conscious choices no matter what way of eating we follow.

4. TREND:

Unfortunately, a huge number of people try to follow Veganism as they think it is a new trend or it makes them look cool/ different among others. This is a very dangerous step as these people, very often, are not well informed and take wrong decisions. They end up hurting their health in a bad way. This should be avoided totally.

HOW should I start?

If you relate yourself to one of the first three reasons or are just curious to learn more;

STEP 1:

Start to gather more knowledge on this topic. There are various documentaries and resources on internet that support this lifestyle. Watch movies, read books and articles on the subject. Most importantly, LEARN MORE before making an informed conscious decision.

STEP 2:

Slowly and gradually, start to incorporate little things. However, remember to not go cold turkey at once as it will be unsustainable in the long run. So for instance, start by taking small steps like buying nut milk instead of regular milk for the first time. Learn different kinds of nut milk available in the market near you. Learn which one is best suited for your needs. Try it out. Start adding it in smoothies, coffee, tea etc and slowly switch entirely to it. Similarly, do the same one by one with all other animal products you use.

STEP 3:

Learn to cook dishes without regular animal products. Lets be real, if the food will not be tasty, it will not be sustainable! There are tons of vegan recipe articles and videos on the internet. Try to watch and learn and cook your own perfect dish! Or alternatively, you can order online 😉 These days there are tons of vegan restaurants and menu available. Although home cooked food is always a healthier choice!

STEP 4:

Join people with similar interests, on Facebook groups or at other social media platforms. There is no bigger support than the support from people going through the same journey as you, facing the same difficulties as you and figuring out their own paths similar to yours.

And in case, you do not feel like becoming a Vegan, then DON’T do it for the wrong reasons. Don’t do it because your friends are doing it. Don’t do it because everyone around you is doing it or asking you to do it. Learn more on this topic. Watch those documentaries. Read those books. And make an informed decision for yourself that suits YOUR lifestyle, YOUR needs and YOUR requirements.

Remember to eat healthy, no matter what diet you follow!! 😊