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6 Foods You Need To Eat To Improve Your Muscle Health

The Kashmir Monitor




It is quite unlikely for you to believe that you can improve muscle health even if you are not into intense workouts. Well, the fact is you can. And the secret lies in the kind of food you eat. Most of us believe that proteins are the only macronutrient essential for muscle growth. But there’s more to it. Along with proteins, your body requires a lot of other nutrients like carbs to both compensate muscle glycogen stores and to enhance insulin so as to transfer amino acids into the muscles.
When you are working out, the pressure of weightlifting destroys your muscle fibers. This damage stimulates a special repair process that eventually pushes your muscles develop. If you are training hard and at the same time ignoring the nutrients required by your body, then it will be difficult for you to attain desired results. It is imperative for you to know how nutrition works as it helps you utilize the same for your fitness and strength gains. One must keep in mind that fitness is achieved with the right combination of workout and nutrition.
So, we have lined up 6 such foods that need you to eat to improve muscle health:
1. Chicken breasts
Chicken is a staple food and an extraordinary source of lean protein that is important for muscle maintenance and repair, bone health, and weight maintenance. 30 grams of protein in a 100 gram serving of chicken breast is just what you need for proper muscle growth. You either boil it or mix it with vegetables to have a great bowl of chicken salad!
2. Eggs
Let’s rephrase an old saying to this: an egg a day keeps the doctor away. Eggs are known to be incredible sources of high-quality protein. Proteins increase the biological value of any whole food and does wonders to your body in terms of increasing immunity and strength. This also means that the proteins found in eggs are very important for muscle growth. Along with proteins, all the essential amino acids, choline, the right kind of fat, and vitamin D are also present in eggs. 1 or 2 eggs in a day is good enough to make up for your requirements.
3. Quinoa
If you are looking for the right vegetarian alternative for chicken or fish, your fight is over. Quinoa is a complete protein source; it comprises all nine of the essential amino acids. In every 100 grams of quinoa, there are 14 grams of protein. This gluten-free food is also easily digestible, high in fiber, magnesium, and iron. Studies have shown that it is a better alternative to rice.
4. Fish
Fish like tuna and salmon can beat any other foods when it comes to muscle building. Fishes are high in protein, low in fat, and rich in omega-3 fatty acids which is important for aiding fat loss and assuring the proper body functions such as your metabolism. Salmon is also a great source of monounsaturated fats and omega-3 fatty acids which are healthy fats. A 100 gram serving of salmon contains 25 grams of protein.
5. Almonds
This plant-based food contains vitamin E which is beneficial for muscle growth. Just 1/4 cup of almonds carries 8 grams of protein, that is approximately 2 grams of protein more than what you can get from an egg. Almonds are also an important source of monounsaturated fats and magnesium, a mineral that is used in more than 300 biochemical reactions in the body and is primarily implicated in energy metabolism and integrating protein. You can have it with milk in the morning or even eat it as a healthy snack.
6. Cottage Cheese
Bodybuilders include cottage cheese in their diet due to the casein protein content. Casein is a slow-digesting protein that is ideal for muscle maintenance. Half a cup of low-fat cottage cheese packs a whopping 14 grams of protein with only 80 calories and less than 2 grams of fat. Apart from this, cottage cheese is enriched with nutrients like Vitamin A, B-12, C, D, magnesium, calcium.
Along with these, different types of fruits like banana, pineapple, and papaya; and vegetables like broccoli and spinach, soy, lentils and chickpeas, brown rice help in building and improving your muscle health.

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These Nutritious Breakfasts Can Give A Kick Start To Your Day: Do Try Them!

The Kashmir Monitor



Breakfast is undoubtedly the most important meal of the day. It is the meal which kick-starts your metabolism and helps you burn calories throughout the day. Not only is it important for people who are trying to lose weight, it is simply important for a person to stay fit and healthy. Breakfast is the one meal which can give you the energy to do things and focus at your work and school. WebMD says that including breakfast in your diet can have positive effects on your memory and concentration.

Following are some breakfast options suggested by Delhi-based nutritionist Pooja Malhotra, which can give a boost your energy and also keep you warm during the chilly winter months.

Try these healthy breakfast options right now!


1. Stuffed rotis

Winter is the time when a variety of vegetables are in season. Stuffed rotis or paranthas made from methi (fenugreek), mooli (radish), gobi (cauliflower), matar (peas) or gajar (carrots) can all make for a delicious and wholesome winter breakfast. You can cook them with ghee (make sure you use it in the right quantity) and eat them with pickle and curd. Stuffed rotis are essentially the traditional Indian breakfast which people have been having for years. Prepare them as your grandmother used to prepare and enjoy them throughout winter.

2. Palak or beetroot roti with mint raita

Palak or spinach is a leafy geen veggie with more health benefits than you can count in your fingers. Similar is the case with beetroot, which is a root vegetable which is incredibly low in calories and is a great source of essential nutrients like fibre, folate and Vitamin C. Beetroot also contains nitrates and pigments which can help in controlling your blood pressure and may improve your overall athletic performance.

3. Egg parantha or scrambled eggs with chapati

Now that is a protein-rich breakfast which can help you keep full for longer. Prepare egg paranthas or eat scrambled eggs with roti for the perfect blend of protein, fat and carbs in your breakfast. Also, do not separate the yolk from egg white. A whole egg will provide you with all essential nutrients.

4. Bajra roti with beetroot raita/bajra khichdi

Bajra is a healthy grain which can be included a weight loss diet as well. You can either make a dough of bajra flour or prepare bajra khichdi as a healthy breakfast option. Bajra or millets has properties that can help in stabilising cholesterol levels in the body. Being rich in fibre, the grain is great for digestion and makes for a healthy breakfast option during winter.

(Pooja Malhotra is a nutritionist based in Delhi)

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5 Super Healthy And Warm Drinks To Keep You Hydrated During Winter

The Kashmir Monitor



Are the teas and coffees failing to keep you warm during the chilly winter? Then need not worry as we are right here with multiple options for warm and comforting drinks during winter. Warm drinking options are important to keep you hydrated during winter. Staying hydrated during summer seems to be way easier as cold and healthy drinks are aplenty. The easiest way to stay hydrated during summer is to simply gulp down a bottle of water. But in winter, the body is usually in need of something which keeps us warm and on-the-go. Keep reading if you want some alternative warm drinks instead of sipping on a third our fourth cup of coffee.

Drinks to keep you warm and hydrated during winter

Turmeric latte:


Well, this is nothing but our very own haldi doodh. It is the traditional drink which is taken when a person is suffering from cold or fever. It is a healing drink which can naturally detox your body and even strengthen your bones.

Ginger, honey, lemon tea:

Yes, this is another traditional drink which can be taken in warm form as well. You can create a tea concoction by adding ginger, honey and lemon to water and bring to a boil. It can make for a refreshing and warming drink during the chilly winter months.

Hot mulled cider:

All you need to do is add cardamom, peppercorns, star anise, ginger, lemon and cloves to apple cider vinegar. Add a tinge of all these ingredients in a cup of ACV and heat it in low flame. The drink is going to make for a flavourful companion to you and your favourite book by the fireplace.

Vegetable/chicken/bone broth or soup:

Soups or broths are filling and extremely warming during the cold winter months. You can either prepare steaming hot vegetable soup or broth or chicken soup or bone breath. Broths and soups are fluids which can help you hydrated during winter while also boosting your immunity and protecting your from catching a cold or infection. Just make sure that their preparation is light and healthy.

Vanilla-almond steamer:

Now this is a toasty treat you all have been craving! All you need is some warm milk, cinnamon, vanilla and some almonds. This velvety winter drink is going to be your all time favourite! What’s more is that you can prepare it beforehand and have it when you’re ready for a warm treat for yourself.

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Fasting can improve overall health, study suggests

The Kashmir Monitor



Fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation.

Fasting can lead to improved health and provide protection against ageing-associated diseases, a recent study suggests.

According to the research, fasting affects circadian clocks in the liver and skeletal muscle, causing them to rewire their metabolism, which can ultimately lead to improved health and protection against ageing-associated diseases. The study was published recently in Cell Reports.


The circadian clock operates within the body and its organs as intrinsic time-keeping machinery to preserve homeostasis in response to the changing environment. And, while food is known to influence clocks in peripheral tissues, it was unclear, until now, how the lack of food influences clock function and ultimately affects the body.

“We discovered fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation,” said lead author Paolo Sassone-Corsi.

“Skeletal muscle, for example, appears to be twice as responsive to fasting as the liver,” Paolo asserted.

According to the researchers, fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefiting health and protecting against ageing-associated diseases.

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January 2019
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