Depressed? Binge a little

Next time when you are a bit low on energy or in a depressive mood and you feel like gorging on all the sin-ful foods; just give in to the ‘Hunger’ urge and you’d feel better.

Recent studies have shown that a certain hunger hormone called ghrelin, when released can help fight anxiety and stress related depression. Scientists’ findings support the idea that these hunger hormones coordinate entire behavioural response to stress and probably affect the mood, stress and energy levels.

The ghrelin hormone is produced in the gastrointestinal tract when the body is fasting and it then plays a role in sending hunger signals to the brain. A new study on mice has found that chronic stress causes ghrelin levels to go up and that behaviours associated with depression and anxiety decrease when ghrelin levels rise.

However, an unfortunate side effect is increased food intake and body weight. While blocking the body's response to ghrelin signals might be one way to help control weight, but this may actually increase anxiety and depression, which would be bad. Our ancestors had just one common notion which was securing enough food to prevent starvation.

They needed to be as calm and collected as possible when it was time to venture out in search of food, or risk becoming dinner themselves. This is where it is guessed that the anti-anxiety effects of hunger-induced ghrelin may have provided a survival advantage. Researchers are now interested to see whether ghrelin treatment could help people with anorexia nervosa, with the idea being that in a certain population, calorie restriction and weight loss could have an anti-depressant effect and could be reinforcing for this illness.

Foods that change your mood

Have you ever experienced a day when in the morning you felt great, but after lunch, you felt down and tired? What if we told you that eating certain foods could improve your mood, provide uplifting energy and make you feel like a fresh daisy?

The key to understanding the connection between the food we eat and our mood and level of alertness, lies in knowing a little about how the brain functions. The brain communicates by chemical substances passed from one nerve cell to the next. These chemicals, called neurotransmitters, are made in the brain from the food we eat. The neurotransmitters that are most sensitive to diet and influential in affecting the mood are serotonin, nor epinephrine and dopamine.

Dopamine and nor epinephrine are alertness chemicals. When they are produced we think and react more quickly, we feel more motivated, we are more attentive and overall, we are more mentally energetic. Serotonin is a calming and relaxing chemical. When produced, feelings of stress and tension decrease.

Now that you have a better understanding of the role neurotransmitters play in brain function, let’s look at the relationship between these neurotransmitters and the foods we eat.


Foods that make you feel alert:
The best way to eat for alertness is to have meals that contain protein, are low in fat, and have carbohydrates that won’t drag you down. In the afternoon your brain’s supply of dopamine and nor epinephrine begins to wane.

When you supply the tyrosine (from eating protein), your brain will be ready to make it into more of the two alertness neurotransmitters (dopamine and nor epinephrine). Please do not avoid carbohydrates, as it is your main source of energy, especially the B group which is the energy-giving vitamin. Therefore, have a combination of complex carbohydrates, fibre (vegetables and salads) and a bit of protein. Some healthy protein-packed foods are: fish, sprouts, nuts, pulses, low fat paneer, skim or low-fat milk, low-fat yoghurt.

Lemons: The smell of lemons can induce the feeling of alertness. So, add lemon to all your food.

Apples, nachni, rajma, and broccoli: These foods contain boron, which is responsible for hand-eye co-ordination, attention and short-term memory. Boron-rich foods also maintain healthy bone and blood-sugar levels.


Foods that make you feel energetic for a longer time as they are low in glycemic index:

Low-glycemic carbohydrates: Brown rice, sweet potato, nachni, bajra, oats.

High-glycemic carbohydrates should be avoided: Sugar, white bread, rice cakes, wheat crackers, bagel, instant rice, rice, pasta.


Foods that make you smart:
Prunes — they contain twice the antioxidants of most other fruits. Antioxidant-rich diets disable reactive oxygen molecules linked to memory loss and mental deterioration. They prevent mood swings. As they are low in glycematic index, they supply energy for a longer time. They are also high in fibre, prevent constipation, maintain blood pressure levels being high in potassium and an excellent source of iron. Low iron causes fatigue. Look for California prunes as they have no sugar added.

Foods that make you feel energised:
Oranges, apples, and yoghurt — these foods are slow digesting carbohydrates and can supply a steady source of fuel for your body. Sunflower seeds contain magnesium which helps maintain normal muscle and nerve function, and keeps heart rhythm steady and bones strong. It is also involved in energy metabolism and protein synthesis. Just a handful of sunflower seeds will give you half of your daily magnesium needs.

Foods that make you happy:
Bananas: Bananas contain vitamin B6, which is known to build serotonin levels. They contain no fat, and are available everywhere.

Nuts: Walnuts (Kashmiri) are high in antioxidants, omega 3 fatty acids, prevent ageing, and are excellent sources of vitamin E.

Pistachios (Californian) are low in glycemic index, high in vitamin B and fibre, low in fat and maintain blood sugar levels. Almonds are high in antioxidants and vitamin E.

Dark chocolate: This treat releases pleasure-enhancing endorphins into the brain and also contains phenyl ethylamine, a stimulant associated with love. Hence, it makes you feel good. The higher the content of cocoa, the better you feel. It’s cocoa which contains the chemicals. Head for the darkest chocolate.

While all of the above will help you feel better throughout the day, there are also foods you should avoid if you find that you’re feeling sluggish more often than you’d like.

Water: At least eight glasses a day is the highest pick-me-up. Many times fatigue is related to thirst and not hunger. So, reach out for water.

Avoid large, high-fat meals. Fats stay in the stomach longer, diverting blood away from your brain, muscles, and other tissues, which in turn can make you feel sluggish for up to six hours.

Have at least one iron-rich food per day. Iron helps transport oxygen to your tissues. Good sources of iron include prunes Don’t eat too little. A low caloric intake leads to fatigue and irritation.

Watch your intake of alcohol and coffee. Alcohol is a sedative that can also cause dehydration. Coffee can pep you up in the short term, but can cause you to drop like a ton of bricks later on.

Avoid white sugar and white flour. It leeches the body of Vitamin B and calcium, causes constipation, and white sugar causes restlessness, lack of concentration and a quick feeling of fatigue.

50 Best Snacks Under 50 Calories

Satisfy your cravings without putting on a pound

If you're trying to lose weight, listen up: Snacks are your friends—as long as you eat the right ones. Eating between meals keeps up your energy levels and prevents you from overindulging, especially later in the day and at night when the munchies can really hit hard. Sometimes you truly need a substantial snack (say, if dinner is hours away); other times, you just need a small bite to satisfy a craving…and I have 50 that are sure to do the trick.

Satisfy your sweet tooth

1. 1⁄2 medium apple, baked, topped with 1 Tbsp lowfat yogurt sprinkled with cinnamon (45 calories)

2. 1⁄2 small banana, frozen (45 calories)

3. 4 oz unsweetened applesauce sprinkled with cinnamon (49 calories)

4. 1 miniature box of raisins (45 calories)

5. 2 sugar-free ice pops (30 calories)

6. 1 sugar-free fudge ice pop (35 calories)

7. 12 cherries (48 calories)

8. 1 individual serving sugar-free gelatin with 3 Tbsp light whipped topping (40 calories)

9. 1⁄2 cup strawberries with 21⁄2 Tbsp nonfat yogurt (47 calories)

10. 14 seedless red grapes, frozen (48 calories)

Indulge a salt craving

11. 11⁄2 cups salted air-popped popcorn (46 calories)

12. 1⁄4 cup shelled edamame with sea salt (37 calories)

13. 8 oz miso soup (36 calories)

14. 1 pretzel rod (37 calories)

15. 1⁄4 small bag of Glenny's lightly salted soy crisps (35 calories)

16. 1 medium sliced cucumber mixed with 1⁄4 cup sliced onion, 1⁄2 cup chopped celery, 4 Tbsp vinegar and salt to taste (45 calories)

17. 6 oz eight-vegetable juice (39 calories)

18. 1 kosher dill pickle (10 calories)

Crunch and munch

19. 1⁄2 cup jicama with 4 oz salsa (49.5 calories)

20. 11⁄2 cups sugar snap peas (40 calories)

21. Small celery stalk smeared with 1⁄2 Tbsp natural peanut butter (49 calories)

22. 1⁄2 small apple with 1 tsp soy butter (46 calories)

23. 1 brown rice cake with 1 Tbsp sugar-free jam (44 calories)

Smooth and creamy

24. 1 Laughing Cow Light Garlic & Herb wedge spread on cucumber slices (35 calories)

25. 1 tsp almond butter (34 calories)

26. 1⁄2 cup fat-free Greek yogurt with 1 tsp sugar-free strawberry jam (43 calories)

27. 1 oz avocado (about 1⁄8 of an avocado) squirted with lime (45 calories)

28. 8 grape tomatoes dipped in 1 Tbsp light cream cheese (46 calories)

Cheesy whizzes

29. 6 pieces of endive filled with 1⁄2 oz reduced-fat feta cheese (49 calories)

30. 1 slice fat-free American cheese (30 calories)

31. 1 large tomato, sliced, topped with 1 Tbsp Parmesan, broiled (44 calories)

32. 1 oz fat-free cottage cheese on 1 slice caraway Finn Crisp Crispbread (38 calories)

33. 1 oz fat-free mozzarella dipped in 1 tsp marinara sauce (46 calories)

Power up on protein

34. Turkey rollups: 2 slices white meat turkey rolled in 2 lettuce leaves (46 calories)

35. 1 oz smoked salmon (about 1 slice) on 2 Wheat Thins crackers (Multi-Grain) (48 calories)

36. 1 tofu dog with 1 Tbsp sauerkraut (48 calories)

37. 1⁄2 cup plain fat-free yogurt sprinkled with 1 tsp sunflower seeds (49.6 calories)

38. 1.3 oz water-packed tuna with 1 tsp Dijon mustard (48 calories)

39. 2 large hard-cooked egg whites with 1 cup sliced cucumber (48 calories)

40. 1 slice Wasa Fibre Crispbread with 2 tsp hummus (45 calories)

41. 1 medium water-packed sardine with slice of red onion (35 calories)

Solid standbys

42. 1⁄2 cup melon with 2 Tbsp 1% cottage cheese (47 calories)

43. 1⁄2 small grapefruit (32 calories)

44. 1⁄3 cup blueberries with 1 Tbsp light sour cream (47 calories)

45. 1⁄2 cup carrots with 1 Tbsp light ranch dressing (45 calories)

Thirst quenchers

46. 1⁄2 cup nonfat milk with 1 Tbsp Walden Farms calorie-free chocolate syrup (40 calories)

47. 1 packet of sugar-free hot chocolate made with 1⁄4 cup skim milk and 3⁄4 cup hot water (47 calories)

48. 3⁄4 cup almond milk (45 calories)

49. 3⁄4 cup seltzer with 1⁄4 cup cranberry juice and a lime wedge (33 calories)

50. Homemade iced green tea (with artificial sweetener if desired) (0 calories)

Ice Cream & Chocolates at its Best!

Olive: Mantra for wellness

What’s the secret behind the glowing Greek skin tone, Spanish ardour, Italian creativity, French je ne sais quois and Turkish delight? Being the cerulean Mediterranean may be one reason. But the subtler one could be their olive oil.

Now that Indians are sipping and spitting olive oil at the International Olive Council’s tastings, ahead-of-the-curve buyers like you are scanning the market for the good stuff.

Health experts vouch for samplings that can help you go olive.

Heavy-duty frying or roasting

Light and easy Italian Bertolli’s Olio di Oliva. Less flavourful but familiar Figaro in its deep green can which has been on Indian shelves for the longest time. Or Olitalia’s

Pomace Oil.

From pastas to non-veg grills

Bertolli’s pure Classico or full-bodied extra virgin Robusto. Olitalia’s or Leonardo’s regular olive.

Drizzling over salad, pasta, fish or veggies

Mild and herby extra virgin Gentile from Bertolli. Olitalia’s extra virgin which won the Superior Taste Award in 2006. Or the special Family Reserve from Borges of California, which is cold-pressed from handpicked Arbequina olives.

For dipping your warm bread in like the Italians do

Bertolli’s fruity and well-rounded extra virgin Originale. Or the one our Trendy Taster gave the thumbs up to: the stronger flavoured and more aromatic Fillipo Berio’s extra virgin.

Oil’s well that tastes swell.

Masala Dosa and Personality :-)

It's quite Interesting

There are many ways to eat a masala dosa .What ever the way one eats; there is a very good reason for doing that. It shows some traits of the person that is you...

Case 1: People who open the masala dosa and eat it:
These are the people who are very open about their life. Everyone one the persons friends would know all about him/her. I have generally seen guys do this rather than girls. Some people think that it is a gross way of eating but in truth, these people are just portraying who they are and how their life is.

Case 2: People who start from both end and approach the masala later:
These are the people who like to wait for the exiting things to come to their life. Sadly when the times comes, they are not too interested or just do not know how to enjoy it to the fullest. These are the folks who just want life as either dry or exiting. They just do not know how to phase their life and enjoy it no matter what. There are two types of people within this group

Case 2.1: People who do not finish all the masala:
These folks just do not care as much for the fun times as they are already brought down by the harsh reality of life. The dry periods in their life has left them with so much scars that they do not want to be really happy when the time is right. They just take only as much as they needed and end their life. A very sorry state indeed.

Case 2.2: People who finish all the masala with the little dosa they have:
These are the folks who just are the extremes. They just go all out in life. No matter it is dark or bright. They may not enjoy life to the fullest but they sure make sure that they get every single good and bad thing out of life. Sometimes these folks are really hard to get along with. They are either your best friends or your worst enemies. They do not have a middle path at all.

Case 3: People who start from the middle and proceed to both ends:
These are the people who like to get right to what they think is their best part of life. Usually these guys finish of the good portions in a hurry and get stuck with nothing but worst parts of their life. The thing to note among these people is that the tendency to burn out very early in their life. Like the above case, there are two kinds of people in this group too.

Case 3.1: People who do not finish the dosa:
These folks are really the saddest of people. They are the ones who tend to end their life as soon as it hits the bad patch. For them, they only need and want the best things in life and nothing more. Typically, they are not prepared or tuned to life as a whole. They just want to enjoy from first till last. Sadly, no one in the world can live without even an ounce of sadness in life. Not even the richest of the richest. But to self destruct at the mere sign of distress is very bad. That is what these guys tend to do. Some learn to live life but most of them do not.

Case 3.2: People who do finish the dosa:
These folks are the typical human beings. We all enjoy the greatest of times in life and push the sad parts thinking about the great times in life. Typically the plate is clean and nothing is left for fate or in life. Happiness and sadness are part of life and these guys know that and are kind of prepared for it. Life is not always happy but there are moments of happiness here and there.

Case 4: People who eat the dosa making sure that the masala lasts for the whole dosa:
These people are very rare. These are the people who like to attain balance in their life. It is hard to displease these people and it is hard to make them really happy. They like their balance and are very protective of it. Sadly these are the people who tend to be lonely as anyone else may upset the balance of their system. Perfectionist to the core and are very careful. These guys do not make the best company but are needed in any group to make the group from going hay wire.

Case 5: People who do not share and eat the dosa as if it is precious:
These folks are very protective about their life. They do not want anyone to come and interfere in their life. They like to hide their true nature and intensions for their benefit. Beware of such people as they are in every group for their own need and nothing else.

Case 6: People who offer their first bite to others:
These guys are overly friendly. They do anything to be part of a group and make everyone feel like the group is important than the individuals. They are the glue that holds any group together. They are very friendly and bring the best of all the others in the group. They go out of their way to help other friends. Most groups should have a person like this and they are the ones who plan the group outings and other group activities. Once this person is out of the group, typically the group slowly falls apart.

Case 7: People who take one or two bites and then offer the dosa to others:
These guys care about friends and friendship but they take their time to get into the group. They take their time in making friends and they typically are very committed once into the friendship. These guys like to always be in the side lines and typically do not jump into anything in life. They always take their time to analyze the situation and then make a decision. These guys take the better safe than sorry approach.

Case 8: People who wait for others to make the offer first:
Typical people I must say. They are unsure about everything. Even if they wanted to offer, they will wait till the other person offers the food first. If the other person is silent, so are these people. They are the followers. They do terrific idea, they will pitch it to someone else and get their advice before proceeding. Sadly, most of the elderly world like these types of people.

Case 9: People who offer dosa only when they cannot finish it on their own:
You all may be familiar with these kinds of people. People who are very generous only when all their needs are fulfilled. These folks are selfish but at the same time not misers or greedy. They just want to satisfy themselves before they give it to the world. They typically do not stuff themselves nor do they tend to starve. They are very good people who would give you the best of advices in life. They would make sure that you are not sad following their advice.

Case 10: People who offer the whole dosa and eat from others plates:
These folks are other extreme. They know what they want, they get what they want but they cannot enjoy what they want. Instead they tend to settle for other things in life which satisfies the needs but does not satisfy the person completely. These guys are termed as born losers cause even when they have the thing they wanted, they can't stop others from stealing it from them.

*So next time you sit with a person eating a masala dosa, look closely and see if he falls into one of the above categories. You may be surprised as how much it reveals about the person*

IT’S TIME TO PARTY

A buffet is a great idea for a large party

It’s that time of the year once again when parties are a way of life
what with the festivities of the season and all.

How to throw a party
Throwing a party for many people doesn’t have to be hard. It may even be very fun! Whether you are preparing a casual birthday party, a sophisticated Diwali dinner or even a wedding! The most important thing is to plan it all beforehand! We present you several essential tips to throw any kind of party.

First, the plan the party
Decide what kind of party works best for you and for your guests; it cab be a cocktail, a buffet, a formal dinner, an informal dinner, etc.

Plan the menu.

Make your shopping list.

Make an inventory of everything you need to cook and serve: recipients, pans, bowls, plates, cutlery, napkins, glasses, etc.


Tips for the party
For an informal, quick and easy party, keep it all simple. Buy some snacks, cold meats, pickles, olives, cheese, bread, salty cookies, toasts, lettuce, tomato, carrot, fruit and sauces and prepare some salads and snacks.

For a cocktail party, the most important things are the drinks, so you must have a very varied bar, not only with alcoholic drinks, but also with non-alcoholic ones. Depending on the guests, you should have more than one bar, so that people won’t have to form lines. Make sure the hors d’ouevres don’t end before time. The tables and the chairs should be sufficient enough, making sure there are chairs for at least half the guests. It is important that you promote the sociability between guests and for that you will have to make them circulate, placing several drinks and food points.

Do you feel especially ambitious? Then add some more elaborate dishes to the menu, that can be prepared a day or two beforehand, that can be heated on that day, or even served cold. There are several dishes (like stews, soups and roasted meats) which are perfect to heat on the spot and that can be served with only a salad. To the main dish you may also add a previously-made dessert, like a pie or a cake, to which you may add a bit of ice-cream or some fruit.

Before going shopping or starting to prepare things, organise your refrigerator in order to save the previously-made foods and everything else you might need. Offer your guests dishes with a lot of vegetables, cereals and fruits…, it is important that you always think about a balanced diet. If you are thinking about serving a buffet, then you should plan the control of the crowd. It all goes best if you divide the food in small plates and if you have it all already sliced.

Organise your guests, setting the table. If you are organising a buffet or an informal dinner with a single table, organise yourselves from left to right, place the plates, the napkins, the cutleries and the bread; then place the salad, the main dish and the sauces. At the end, place the glasses and the drinks. The dessert can be placed on the table for decorative effect or at the end of the main meal.

If you are serving a buffet, make some small cards to identify the dishes. Also in the case of a buffet, you can wrap the cutleries in napkins and place them in a basket so that your guests can easily take them. Always prepare a selection of items than can be served at room temperature. If you do so, you don’t have to worry with the hot first courses that might get cold, or with the cold dessert that is melting down.


Also remember to:
Always have a lot of ice at hand!

Prepare the table beforehand, before the guests arrive.

For an easy access to a good presentation, place the spices in small recipients, all placed in the same area.

Have some plastic bags and bins to place the remains.

Make sure the places for garbage are perfectly evident.

Do not use your glasses, teapots or even silver trays to serve or only to drink, let your creativity go wild and use them to place flowers and decorate the place with a lot of joy.

Using candles for decoration is great to create a good ambience, but it also helps neutralising the food and, also, the smoke’s odours.

Knowing how to control the portions
Always have some non-alcoholic drinks. Count three drinks per guest. A meat portion corresponds to around 125 grams. A portion of vegetables, rice, pasta or salad can be measured as a teacup per person. Count four to six hors d’ouevres per person, if you are serving them after a meal. If you serve the hors d’ouevres with cocktails only, you should count around 12 per person. A 22 cm pie (after a good meal) will be enough for eight to 10 people. Assume that some of your guests will be vegetarians.

Perfect Table Manners

Worried about how to handle things at a formal sit-down dinner?

• Place your napkin on your lap. It is an old cliche but an excellent display of table manners. Getting the napkin off the table leaves room for other things and signals the wait staff that your seat is occupied for dinner, allowing them to get an accurate count of meals to be served at your table.

• Pass items around the table, when you are asked to pass the salt with the pepper and hand it to the person sitting next to you. Items such as salt and pepper or the breadbasket should be passed around the table, not across the table, clock wise. When one of these items is handed to you, help yourself and then pass it on.

• Eat on the left; drink on the right. Your bread and butter plate, salad plate, dessert bowl or other vessels meant for you to eat from will be located to the left of your place setting. Your water glass, wine glass and other glasses necessary for the meal can be found to the right of your place setting.

• Use one fork at a time. When several forks are part of the place setting, begin with the outside fork and work your way toward the center with each successive course. Use the same technique with the spoons. Forks or spoons set at the top of the place setting are for later courses, usually dessert. The wait staff should move those items into position at the left or right of the place setting when it is time for the appropriate course.

• Begin eating only once everyone is served. Think of it as a race; it would be unfair if anyone got a head start. And, of course, you may have heard it is rude to eat in front of someone. Wait until everyone has food, then begin eating.

• Butter your bread on the plate. Keep the bread on your plate while applying butter to it. Holding bread in the palm of your hand while buttering is a terrible breach of table manners.

• Leave your silverware at four o’clock to indicate you are finished. Think of your plate like the face of a clock. When you are finished eating, put your knife and fork together on the plate with the handles positioned where the number four would be. This is a signal to the wait staff that you are finished eating and your plate can be cleared away.

• Use your knife, never your fingers, to push food onto your fork.
Folding your napkin diagonally will help keep it from slipping off your lap.

• Never place dirty silverware on the tablecloth.

• Do not leave your spoon sticking out of the bowl or cup; instead, place it on the liner plate beneath the bowl or on the saucer.

• Do not speak with food in your mouth. Taking small bites will facilitate conversation during the meal.