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Lose Weight With These Protein-Rich Snacks Under 100 Calories

The Kashmir Monitor





Hunger pangs can hit you at any time of the day. The gap between the meals makes you consume extra calories than required. To conquer those hunger pangs you end up snacking unhealthy options. Snacking contributes to consumption of unnecessary calories which can enable you to lose weight. If you are trying to lose weight you must choose some clever snacks which do not add too many calories to your daily diet. In such a situation protein-rich snacks are the best option to choose from. Protein-rich foods will give you the required energy in spite of a low-calorie intake. Here are seven protein-rich snacking options under 100 calories which will give you the required energy. These protein-rich foods will also help you sweat it out at the gym and lose weight effectively.

Protein-rich snacks under 100 calories for weight loss

  1. One boiled egg

An egg is the most popular source of protein. You can consume one boiled egg to feel full. It will instantly provide you 6 grams of protein in just 78 calories. It is a healthy snack which will help you lose weight by preventing you from consuming unnecessary calories.

  1. Almonds

Nuts are the healthiest snacking option. Almond is a protein-rich snack which will satisfy your hunger immediately. Swap your deep fried-unhealthy snacks with almonds to maintain a healthy weight. Almonds are rich in calories so do not over consume almonds. Whenever you feel hungry you can consume a handful of almonds. It will provide you around six grams of protein.

  1. Cheesy popcorn

Popcorn is a light snack which you can enjoy at any time of the day. Popcorn will provide you vitamin B, magnesium, zinc, phosphorus and a huge amount of fibre.

Popcorn does not contain enough protein so you can add cheese to it. Choose parmesan cheese and you can consume this combination in restricted quantity. Cheese will also add a good taste to the popcorn.

  1. Cottage cheese

Cottage cheese is high in protein which can keep you full for longer. Cottage cheese is also rich in other nutrients. Around 4.4 ounces of low-fat cottage cheese will provide you 11 grams of protein in just 90 calories. You can enjoy cottage cheese in different tastes.

  1. Pumpkin seeds

Pumpkin seeds are full of valuable nutrients. 28 grams of pumpkin seeds are loaded with fibre, carbs, vitamin K, magnesium, iron, copper and many more. Just 28 grams of protein will provide you 7 grams of protein. Roasted pumpkin seeds with different spices of your choice can be tasty treat you can give to yourself.

  1. Greek yogurt

Low-fat Greek yogurt is a refreshing snacking idea which is high in protein. A single serving of yogurt will provide you 17 grams of protein under 100 calories. Yogurt will also help you manage your blood sugar levels. It will also promote the growth of good bacteria in the stomach which will keep the digestion process healthy.

  1. One slice of string cheese

One stick of part-skim string cheese will provide 8 grams of protein with just 80 calories. It is a quick snack option which you can consume in no time. It will also provide you other essential nutrients like calcium.



5 natural ways to fight non-alcoholic fatty liver disease

The Kashmir Monitor



According to the WHO, liver disease is the 10th most common cause of deaths in India. Gone are the days when liver disease was only associated with the consumption of alcohol. With the increased prevalence of obesity and metabolic diseases such as diabetes, non-alcoholic fatty liver, which leads to hepatitis and eventually cirrhosis, is an emerging problem. More than a million new patients are diagnosed with liver cirrhosis every year globally, and the major causes for it are non-alcoholic fatty liver disease (NAFLD) and hepatitis B and C. Epidemiologic studies suggest the prevalence of NAFLD in nine per cent to 32 per cent of the general population in India. Dr Palaniyamma D., Medical Advisor, The Himalaya Drug Company, says people who are overweight or obese and lead a sedentary lifestyle are at risk of NAFLD. The prevalence is especially common in those who eat highly processed food. The five best foods to be included in the diet to regulate this condition are:

Greens: Green vegetables such as broccoli, spinach, cabbage, and sprouts help in general weight loss by preventing fat build-up in the liver.

Oatmeal: Oats are packed with dietary fibre and help a person feel full for a longer period, thus serving as a filling breakfast or snack and increasing the body’s energy levels.


Sunflower Seeds: These seeds are high in the antioxidant vitamin E, which helps protect the liver from further damage, and are a healthy snack for munching in between meals.

Garlic: This popular flavour-enhancing ingredient helps burn extra fat, which in turn helps in reducing weight.

Fish: Rich in omega-3 fatty acid, fish is an excellent food that improves liver function and reduces inflammation.

If NAFLD is detected and managed at an early stage, it is possible to reduce the amount of fat in the liver and prevent the condition from worsening.

Adopting a healthy lifestyle is the first step towards managing NAFLD. Reducing weight, eating healthy, exercising moderately, and avoiding alcohol can reduce the risk of NAFLD. Consuming alcohol does not cause NAFLD, but it can worsen the condition.

Medicines can be useful in managing the symptoms associated with this condition. Using medications that have natural ingredients can restore the functional efficiency of the liver. Formulations containing natural ingredients such as The Caper Bush (Himsra) and Chicory (Kasani) improve the functional efficiency of the liver, protect the liver structure, boost liver health, and remove toxins from the body.

The liver carries out various functions that are critical for good health. It helps break down food, purify blood, build proteins, remove harmful substances, balance hormones, and store energy. Hence, it is advisable to consume a healthy diet and supplements containing herbal ingredients that help the liver metabolise foods, eliminate waste, and balance hormones.

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Diet to help you fight symptoms of skin allergies

The Kashmir Monitor



Adopt these guidelines manage your allergies: From consuming at least two tablespoons of flaxseeds daily to practising stress relaxation techniques or meditating.

Skin allergies are common and are characterised by red skin rashes or bumps. Some are caused by allergens induced by exposure to foods, medications, and insect stings, but the large majority of cases are not specific to any cause. Adopt these guidelines to fight symptoms and manage your allergies.

  1. Essential fatty acids are responsible for healthy cell membranes, which act as barriers to harmful things, as the passageway for nutrients to cross in and out, and for waste products to get in and out of the cell. The best-known essential fatty acids are omega-3 and omega-6, which must be in balance for good health (and good skin). Though we all seem to get enough omega-6, most of us lack omega-3s. Some good sources are fish, walnut, and flaxseed oil. Consume at least two tablespoons of flaxseeds daily. You could sprinkle it on your salad after roasting it.
  2. Vitamin C has been shown to decrease production of histamine, reducing immediate allergy potential. Vitamin C helps relieve allergic symptoms and prevent inflammatory reactions by providing an anti-histamine-like effect.
  3. As tension and stress usually make allergies worse, practice stress relaxation techniques or meditate.
  4. People who are prone to allergies must look carefully at their intake of foods such as berries, raisins, prunes, nuts, seeds, shellfish, soybean and gluten. The right detoxification programme and correction of any liver problems can be extremely helpful for such individuals.
  5. It is important to remember that what you eat reflects on your skin. Your skin requires the right kind of fatty acids, vitamins and minerals. When we improve our diet, these nutrients take time to reach the skin.
  6. So, once you bring about the required alterations in your diet or go on a restricted elimination diet, don’t expect a miracle. In addition to the diet and vitamins, you may need your physician’s help, to check if you have any severe infection or a specific allergy.

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4 Surprising Pre-Workout Foods

The Kashmir Monitor



We all have our go-to pre-race foods, from a simple bowl of oatmeal to a peanut butter and banana sandwich. But those meals can be a little too filling right before boot camp. That’s where these surprising foods and drinks can help when you’re pressed for time. Read on to find out which foods you should eat to ensure an all-star workout at the gym.

Watermelon Juice

Forget Gatorade—researchers suspect that an amino acid called L-citrulline found in watermelon can provide relief to sore muscles after an intense workout. A study published earlier this year found that athletes reported less muscle soreness on days they drank watermelon juice. The same has been found of drinking cherry juice, which contains anti-inflammatory antioxidants.


Chicken Noodle Soup

Some runners take salt tabs when running in the heat to prevent muscle cramping, but salty food works too, according to a study published in the International Journal of Sport Nutrition and Exercise Metabolism. Researchers found that men who ate chicken noodle soup containing 1,362 milligrams of sodium before cycling in the heat retained more water and thus stayed hydrated during their workout. But note: The average recommended sodium intake is 2,300 milligrams per day.


That afternoon cup of joe may not be such a bad idea, especially if you plan on hitting the gym after work. A 1992 study published in the British Journal of Sports Science found that runners who drank a small amount of coffee before running 1,500 meters on the treadmill ran 4.2 seconds faster than those who took a placebo. The coffee drinkers also experienced enhanced oxygen intake.


The leafy green that’s often just used as a garnish has some surprising muscle relief powers, too. The antioxidant-rich watercress has been proven to prevent DNA damage caused by high-intensity exercise. A British Journal of Nutrition study also found that eating watercress two hours before a workout provides the same benefits as consuming it for eight weeks.

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July 2019
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