Happy New Year, my friends! I hope you’re healthy, safe, and that 2021 brings you all that you hope it will.

Play more music

We have a radio/cd player in our dining room, second-handed from my parents, who weren’t using it any longer. When we got it this past summer, I played Graceland like it was just released, and for all of December I had the radio tuned to Magic 106.7, where it’s all Christmas music all the time. Whenever something’s playing, it feels like whatever I’m doing has an added layer of richness and meaning. It’s like our house is sunnier and more alive. I want more of that.

Don’t catastrophize so much

I’m really great at catastrophizing. For anyone who’s healthy and well-adjusted and doesn’t know catastrophizing—it’s the ability to take one feeling or situation and blow it up into a catastrophe. Maybe you wake up feeling a little anxious one morning and rather than just accepting that, hey, I feel off today, you analyze the feeling to death. You ask yourself, but what does it MEAN that I’m anxious?? You think of all the things that make you anxious and the more you search, the more you find. By the end of the day, you’ve convinced yourself that you aren’t just having an anxious day, you ARE an anxious person who will probably always feel this way. And that’s a feature of catastrophizing—lots of “always” (I’ll always feel this way) or “never” (I’ll never be able to) thinking. For me, I can have an inkling of a feeling—like a wave of exhaustion will hit—and I’ll begin to spiral, wondering how I’ll ever accomplish anything ever again considering I’ll always be this tired. It’s not at all helpful or useful. Nothing lasts forever—not the bad or the good—and I need to remember that. If I’m tired today maybe I’ll get good rest tonight and tomorrow will feel easier than today did. If I’m unmotivated and procrastinating today, who knows how I’ll feel tomorrow? Maybe tomorrow I’ll be able to focus and commit to action.

Create a cleaning schedule

Maybe this is just what it is to be a mom of little kids or an adult with a desire to live in a clean home, but I feel like I’m always cleaning. Every time I clean the mirror in the bathroom I say to myself, didn’t I just do this?! Or I’ll find a pile of god-knows-what kind of crumbs on the floor and I’ll ask, didn’t I just vacuum this morning?! (I did) So maybe a flexible cleaning schedule would help. Some kind of calendar system to mark what I’ll clean and when. There are daily things, like wiping down the kitchen counters and vacuuming, weekly things like cleaning the bathrooms and washing the floors, and monthly things like scrubbing our glass shower doors.

Remember the connection between how I eat and how I feel

It was a younger version of me that only connected how I ate and how I looked. As I’ve gotten older, I’ve found that it’s gotten easier and easier to navigate eating by staying conscious of how I feel. I’ve collected enough data to know that sweets leave me tired and wanting, that burritos right before bed cause me night sweats, and that going for that third (or fourth) slice will have me waking in the night with heartburn. Tuning in to how I feel when I eat this way or that way makes me more aware of how I want to feel (which is clear-minded, able to focus, and energetic). Here’s hoping for more of that in 2021.

…………

These are just some simple ideas that I think will help make day-to-day life a little brighter and easier. What are you planning on focusing on in 2021?

Time is flying! Seems like just yesterday we escaped the dumpster fire of 2020, but now it’s July 1st…so, fire up that grill, crack open a spiked seltzer (if that’s your thing) and get your best patriotic Old Navy gear on!

After so many holidays spent masked and alone, we can finally look forward to celebrating Independence Day with our loved ones.

If you’re looking for any recipe inspiration for your holiday weekend, check out some of my favorite bbq recipes below!

Greek Dip with Hummus and Tzatziki (134 calories) - a flavor-packed appetizer you can make a head of time! One layer of smooth, savory hummus, a layer of cool, herby tzatziki, and toppings like feta cheese, chopped fresh cucumbers, sweet tomatoes, and briney capers and olives.

Apps:

Greek Dip with Hummus and Tzatziki (pictured)

Perfect Guacamole

grilled lamb burgers recipe

Burgers:

Grilled Lamb Burgers with Yogurt Sauce (pictured)

Greek Turkey Burgers with Feta Tzatziki Sauce

marinated and grilled steak tips

Mains:

Grilled Steak Tips (pictured)

Lemon Herb Marinated Grilled Chicken

Whole Wheat Pasta Salad with Pesto, Asparagus and Roasted Tomatoes

Sides:

Whole Wheat Pasta Salad with Pesto and Asparagus (pictured)

Farro Salad with Kale, Sun Dried Tomatoes, and Chickpeas

Watermelon Feta Salad in a white serving bowl

Salads:

Watermelon and Feta Salad (pictured)

Kale Caesar Salad

Strawberry shortcakes made with angel food cake, fresh strawberries, and whipped cream

Desserts:

Angel Food Cake (pictured)

Lighter Lemon Cheesecake Bars

Thyroid Diet Plan
If you are following a thyroid diet plan, then you must follow mindful eating as it can help you understand triggers leading to emotional eating.
Photo by Pablo Merchán Montes on Unsplash

Thyroid Diet Plan
If you are following a thyroid diet plan, then you must follow mindful eating as it can help you understand triggers leading to emotional eating.
Photo by Pablo Merchán Montes on Unsplash

Following a thyroid diet plan! Mindful eating can be the way forward

The most common problem while suffering from thyroid issues is either feeling hungry all the time and losing weight or gaining weight without eating much. My experience says that if you are following a thyroid diet plan, you need to be mindful of what and how much are you eating. That is also known as intuitive eating. Thyroid if not taken care of well in time can spoil your relationship with food.

Mindful eating comes as a psychological therapy that helps people develop a healthy relationship with their weight, eating, and body. To make this happen it uses psychological ways to enable people to recognize signs of being hungry and full. If you learn to identify it, you learn when to start or stop eating. There are times when you are following a thyroid diet plan and fail to recognize triggers for over eating or comfort eating resulting in weight gain and deteriorated health. In such situations, mindful eating helps to develop ways to manage these triggers.

Mindful eating is not a diet, but it is a process to help restore a healthy relationship between food and your body. It is not any particular meal plan but it surely can be linked with any particular type of thyroid diet plan that you are following.

How to link mindful eating with a thyroid diet plan!

There are a few simple rules that need to be followed while undergoing treatment for the disturbed thyroid gland and those are very simple like …

  1. Eating anti-inflammatory foods… (more about anti-inflammatory foods read here..)
  2. Cutting out simple carbs and sugars… (more about it read here…)
  3. Sticking to small portions and frequent meals… (more about it read here…)
  4. Take adequate sleep to avoid stress because it leads to overeating as well as unhealthy food choices. (more about it read here…)
  5. Drink lots of water and healthy liquids like buttermilk etc.

Now you know the rules and all you need to do is to implement them by being conscious about your food and daily routine. It surely will require a lot of practice but it is not impossible.

Mindful eating and thyroid diet combined for sustainable weight loss

Thyroid patients need a sustainable weight loss plan to be followed with a good healthy and nutritious thyroid diet plan. Calorie restriction in the diet doesn’t lead to sustainable weight loss. Research has explained that 95% of people who begin a diet or opt for restricted eating to lose weight fail to do so over the long term as a result end up regaining more weight than lost. These people end up blaming themselves for their failure and lack of willpower to succeed. They look for other restrictive diet plans and get stressed ending up in the cycle of stress eating and comfort eating. On the contrary, if they practice mindful eating, it would encourage them to focus on themselves, self-care for the body they have. Not only that but also to develop a healthy relationship with food and their body along with right kind of exercise movements that they would enjoy.

Answer these questions…

You need to understand yourself, your thoughts, feelings, and behavior patterns to change your random eating habits. Our emotions and mental state play an important role in determining why, when, and what we eat. That leads to a bounce-back when we think of, how much did we eat, and how we feel after eating that. All you need to do while you practice mindful eating is ask yourself two questions…

  1. Does your eating come because of your thoughts about yourself? Your self beating or restrictive eating choices can be a major cause of your binge eating. So think about it. Do you eat because you are beating yourself up for not working out, being lazy, or lack of willpower? It has been observed that for most of the people on a thyroid diet plan thoughts and emotions about food and eating play a major role in messing up eating habits.
  2. Have you made an effort to change your thoughts about feelings related to food? If you observe your emotions before having unplanned food you will find that most of the time it is either due to dehydration or boredom.

All you need to do is work towards understanding your body by giving yourself a chance to make peace with your body.

How to understand hunger when following a thyroid diet plan!

Mindful eating is the way to control overeating, binge eating, and comfort eating. Imagine you are having lunch and you are full but you see a few spoonful of leftover in the serving bowl. What do you do? You think of not wasting it but dumping all that in your tummy. Now that is the time when you need to be mindful of why should you eat when your stomach is full!

Most of the times we all struggle with overeating, comfort eating and even binge eating. We eat when we are not physically hungry. We eat when we are past being full. If you are also the one who eats without hunger, then you need to identify the trigger for that urge to eat something. Mindful eating can help you understand the difference between actual physical hunger from triggers like emotional distress, boredom, or even tiredness. People with thyroid are seen to develop many impulsive emotional triggers so mindful eating can actually make you cope with these.

If you too struggle with dieting, or restrictive eating, then mindful eating can help you learn to pay attention to the natural hunger cues of your body. All you need to do is listen to the cue, trust them and eat accordingly. You need to shift your focus from gaining or losing weight to your improving overall health and wellbeing.

We all know that no one can remain young forever. The aging process begins the moment you are born. You, me everyone in fact all of us on this planet are aging every second. Aging is universal, but the rate at which we age is not. That is what is really in our control. We can slow down the biological clock by correcting our eating and living and thinking habits.

Aging occurs when our cells are damaged by continuous attacks from free radicals. Free radicals are bachelor oxygen molecules with a missing electron. If an atom or a molecule has an unpaired electron, it can become highly reactive and unstable. It seeks to become stable again by grabbing another electron (from the cell membrane) thus damaging neighboring cells.

Many things contribute to free radical production for e.g.
– When you have an infection, your body generates a burst of free radicals.
– When you smoke you generate free radicals.
– Emotional stress, too much exercise, pollution, exposure to sunlight, exposure to electromagnetic radiation makes your body produce more free radicals.

These free radicals make you age faster & lead to degenerative diseases like high blood pressure & cancer.

Here are a few tips to stay young forever.

  • Detoxify the body: Inner cleansing or detoxification is a process of clearing toxins from the body thereby cleansing it of mucus and congestion. It is important as an overall lifestyle and needs specific dietary changes. It is an important tool in treating obesity as obesity is always associated with toxicity. Almost everyone needs to detoxify from time to time. People who lead a life of excesses & those who eat excessively at night need to detoxify twice a year. People with toxicity symptoms like headaches, congestion, backaches, digestive problems and allergies will benefit greatly by detoxification.
  • Begin drinking a glass of vegetable juice everyday. Raw vegetable juices like carrot juices, amla juices, and mixed vegetable juices are full of known and unknown anti-oxidants & enzymes that help to remove toxins and digest food better.
  • Consume anti-oxidants like beta-carotene, vitamin C, Vitamin E, and selenium by including fruits & vegetables, nuts and seeds in your daily diet.
  • Detoxify the mind: This can be achieved through practices like pranayam, yoga, meditation and speech control. Practicing this helps to detoxify the mind & helps you stay clear of negative emotion. This has an immune boosting effect and helps preserve the body.
  • Get in shape: It is an important aspect of looking good and staying healthy. Consuming fewer also slows down the aging process.
  • Make sure you exercise at least five times a week for 30 to 40 minutes. Sweating releases stored toxins and aerobic exercises help improve digestion & metabolism.
  • Control stress: It is said that your mind is the biggest contributor to disease. Stress suppresses the immune system and makes you age faster.
  • Try to develop a loving relationship with your family, friends, spouse, and pets. Love makes life meaningful. It has healing energy. It is a powerful stimulant to immune system.

ANJALI MUKERJEE, Nutritionist, Founder Director-Health Total, having health centers
in Mumbai, Delhi, Bangalore, Pune -manages obesity & other health related disorders.
Contact numbers: 1800 8918131/+91 86575 61727
For further information, Visit www.health-total.com




You are only one step away from your dream body. Book an appointment today!

better mental health
We must teach our children to play chess for better mental health with chess for children

better mental health
We must teach our children to play chess for better mental health with chess for children

Why children must play Chess for better mental health!

I remember as a kid every Sunday morning I used to spend morning hours with my grandfather playing chess. During those days when mental health issues were not even heard of he made me understand the benefits of playing chess for better mental health.

Chess is a game that is loved all over the world. People spend long hours playing the game and that is what helps them improve their mental faculties which have long-term benefits in life. Chess is one game that involves an intellectual challenge that is good for strengthening the health of the mind. In today’s world which is full of uncertainties, challenges, and excessive information, it is a must to have control over one’s mind to stay calm. Chess as a game can help immensely in strengthening the mind and mental faculties.

Today let me share with you what my grandfather used to tell me about the benefits of playing chess.

Chess for better mental health, how?

Chess helps improve memory and intelligence at all ages

It is commonly observed that people who play chess have better and stronger memory skills than others. This is a game that involves remembering various combinations of moves and their counter moves.

Interestingly chess players have are good at remembering and quickly recognizing visual patterns, and verbal instructions. Researchers think that this is the result of memorizing complex chess combinations.

In addition to memory skills, if children continue practicing chess, they can develop higher thinking abilities especially the ability to use reasoning to solve problems.

Not only that, they are seen to improve on the ability to comprehend tasks swiftly and respond to challenges efficiently.

Focus is a skill that our children really need to work on as there are so many options and alternatives available in every sphere of life that it becomes difficult for them to think of one particular thing for long. It enables them to operate at a peak performance level in any challenging situation.

Chess is a great way to build creative and planning skills

There was research conducted at an Indian school where two groups of students were tested for their creative thinking skills. One group consisted of trained chess players while the other didn’t have any chess players. Both the groups of students were asked to think of alternative uses for common items along with interpreting patterns and abstract forms. In the final conclusion, it was established that chess helped in increasing their ability to think creatively.

Since chess is a game known for silent contemplation to think about each move, it teaches patience and prediction while anticipating counter moves by the opponents. This practice of planning while careful contemplation of every eventuality happens to be one of the most important cognitive health benefits of playing chess for the children in the longer run.

Chess helps with the ADHD symptoms

ADHD aka attention deficit hyperactivity disorder is a very common issue among children these days. It has been observed that playing chess can help in decreasing over-activity as well as inattentiveness in the course of treatment. During therapy sessions, it was observed that chess helps to distract from unpleasant feelings by providing appropriate engagement.

Chess trains the mind to think from another’s perspective 

When you play chess you keep thinking about the moves of the opponent and about the repercussions of your each and every move. That helps kids develop the ability to consider someone else’s viewpoint. This helps them rethink their actions, makes them empathetic, and helps them build healthy relationships. In 2019 a study confirmed that chess as a game helps inculcate the ability to consider other’s perspectives about things in children.

After going through all the benefits of chess for better mental health, you must be convinced about making your child learn the game. To help you out with it, you need to check out these websites Chess.comLichess, and many other sites. Yes, I agree that chess can be time-consuming as well as stressful activity but only if your plan is to compete and play the game as a pro in tournaments.

Personally speaking, I feel thankful to my grandpa and dad to make me understand the game of chess as it made me a woman who can think swiftly and plan things better with an empathetic bent of mind. So are you ready with the chessboard and kids for better mental health?

Miranda Parkinson has turned her lifestyle around and lost an incredible 36kg through The Healthy Mummy’s 28 Day Weight Loss Challenge.

Following the murder of her partner, the mum-of-three reveals she headed down a deep and dark spiral. The beautiful mama admits she felt “very lost with no real direction” and dealing with this tragedy saw her neglecting her health.

“My life changed forever on that day in 2016. Naturally, I was grieving for a very long time, I had no motivation or direction, and the days seemed to just roll into one,” the Brisbane-based mum admits.

“The shock and grief saw my weight head out of control. I went from a fit and healthy 80kg to 115kg in just six months. I was just going through the motions, not thinking about what I was eating. I found it very difficult to function. I was only ‘existing’ at that point in my life.”

Miranda has lost 36kg through The Healthy Mummy after her partner's tragic murder

Miranda has lost 36kg through The Healthy Mummy after her partner's tragic murder

Miranda turned her life around and lost 36kg thanks to The Healthy Mummy

A common side effect of bereavement is emotional eating, and while some people lose their appetite after the death of a loved one, Miranda says she became an emotional eater.

“My eldest child is from my previous partner who we tragically lost in 2016, when he was murdered. Then I met my current partner mid 2017 who is also a widow and was raising his son,” says Miranda.

“We now have miss 2 together. I was really unhealthy when I fell pregnant, still using eating and drinking to cope with the grief and trauma but growing another human made me look after my body and saw me lose 12kg while pregnant.

“After she was born I knew I was readmitted to looking after myself but was a little lost and was looking for some support I stumbled across The Healthy Mummy while breastfeeding and thought well I’m gonna give this a go and ordered my first smoothie tub, then I joined about two weeks later and have not looked back(June 11 2019).”

Miranda has gone from a size 20 to a size 8!

Incredibly, Miranda has lost 36kg through The Healthy Mummy and gone down from a size 20 to a size 8!

“I have completely changed the shape of my body. The weight I lost took just over 13 months but through my commitment to a healthy lifestyle and a new found passion for running plus exploring the exercises from the app the last 13 months has seen muscle definition that I never thought possible,” says Miranda.

“I didn’t start out with a goal weight and this had helped me so much as I’ve never been disappointed to not reach one but instead totally amazed that what I have achieved was even possible.

“I am no longer on blood pressure meds, or antidepressants and all the while court proceedings were happening and now eating healthy, exercise and the amazing support from the community kept me strong and helped me cope through such a hard time.”

What Miranda eats on a typical day

To begin with, Miranda bought The Healthy Mummy smoothies along with Metabolism Support Supplements.

“They gave me the fuel I needed to kick start my day,” she says. 

Healthy Mummy smoothies

“I love the salted caramel tummy smoothie with banana, powdered peanut butter and spinach, I have that most mornings, and the coffee protein powder with the premium choc smoothie powder is a quick easy one I love before a 10km run.”

Healthy Mummy meals

“My entire family love the meals, Lasagna Soup is a new fave the the moment. But Mexican Lasagne, Baked Pesto Chicken, Pumpkin Tuna, Mac and Cheese, Lamb Pita pockets.”

Healthy Mummy snacks

“And we all love the The Healthy Mummy recipes, it’s having such a fantastic impact on my family. The kids love the Peanut Choc Mint Balls and also the Weet-Bix slice.”

Workouts

“I started with dance strong from the app and walking daily, I now am totally in love with Express boxing, take 10 workouts  pilates and Tabata.”

Miranda is devoted to living a healthier lifestyle and has learnt how to pick herself up

Most importantly, Miranda has found even more people to lean on when the going gets tough.

 “With The Healthy Mummy community behind me, I have more support than I could ever have imagined,” she says. “It makes living a healthier lifestyle so much easier when I know I have The Healthy Mummy supporting my goals.”

And it’s not just the weight loss victories Miranda is celebrating, it’s the other non-weight achievements as well.

“Non-scale victories keep me motivated and not obsess over what the scale is reading,” discloses Miranda.

“If I lose centimetres around my waist or can fit in an outfit or can keep up with my kids, then I take that as a win as well! My positive outlook on life is the real win. I’m in such a different place from I was before.

“I know how to pick myself up now. If I’m feeling particularly tired our just a bit ‘blah’, I’ll start with a few squats then suddenly I’m on The Healthy Mummy app doing a high intensity workout and feeling 20 times better for doing it My whole family is so much happier because I’m feeling good about myself!”

Miranda’s message to all women who are considering adjusting their lifestyle to a healthier one: “Think positive, stay strong and live life! Never give up.”

Mum is staying in shape by climbing the walls in her home, literally!

Mums are going crazy for this healthier version of the Tik Tok Feta Pasta!
Mum with IBS and digestive issues reviews our Tummy smoothie

Join Miranda on our 28 Day Weight Loss Challenge

Want to shift your baby weight but feel like you have NO TIME in your day to exercise and eat healthily? That’s where the Healthy Mummy’s 28 Day Weight Loss Challenge can help.

Our Challenge entails: 

  • 28 days of at home exercise routines (no gym needed) – with video instruction
  • Customisable and breastfeeding friendly meal plans
  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels.
  • Home to thousands of EASY-TO-MAKE recipes.

To find out more on the 28 Day Weight Loss Challenge click here.

Lose Baby Weight

You’ve worked hard to lose weight and can see the light at the end of the tunnel. But that light weighs about 5kg and just won’t budge.

For so many mums, it is tough to lose the last 5kg to get to their goal weight (whether that’s pre-baby weight or another goal they have chosen). Really tough.

Lauren has lost 15kgs

For some reason our bodies seem to want to hold onto that last 5kg as a bit of a security blanket.

But today we have some tips that might just help. A lot of them may be common sense, but others you might see as being quite strict.

But that’s OK because it may only be a few weeks that you need to be so tough on yourself before you see results and hit maintenance mode.

  • Get strict – while you may not be into counting calories, you might just find that when you work out your BMI and the corresponding daily calorie recommendation that you are over consuming each day. Every little bit helps, so why not spend just a few weeks counting calories until you are confident that you are eating the right amount. And get our Calorie Bible here
  • Start swapping – so eggs and spinach instead of toast or cereal; try using 50:50 water and milk in your Healthy Mummy Smoothies; fill your plate with veggies and salad instead of rice or pasta; use lettuce or cabbage as ‘wraps’ instead of sandwiches.
  • Up the protein – ensure that you are eating enough protein in your meals and snacks. This helps you to feel fuller for longer and gets your metabolism firing. Think nuts, LSA, boiled eggs, poached chicken, natural peanut butter, tofu. Grab some Healthy Mummy protein powder with 26g of protein per serve here!
  • Cut back on the treats – if you are really trying everything then why not go for it and try really cutting back your treats for a few weeks. It might mean all the difference so it is worth a go if you think you can manage it.

  • Say no to alcohol for a while – even the odd glass of wine adds up in terms of calories. And with no nutritional value, it could be a quick and easy way to see results.
  • Mix up your repertoire – our bodies get used to the same old same old.
  • Stay focused – one day at a time is all we can do. Don’t let a bad day turn into a bad week. So if you have a slip-up, dust yourself off and remember that tomorrow is another day closer to your goal.
  • Get support try chatting to a friend or other mum who has lost weight. Pick their brain and see if they have any insight for you about anything you are missing or not doing. Jump onto the Healthy Mummy Facebook group and be inspired by the mums, advice and stories on the page

  • Boost your metabolism – get your insides to do all the work. Fire up your metabolism and the calories will burn themselves. Read our top picks for weight loss boosting foods here. Try The Healthy Mummy Metabolism Support Tabletsformulated to contain nutrients involved in energy production and the metabolism of carbohydrates, proteins and fats in the body. Get yours here!
  • Move move move – for some people, a daily walk and some weekly strength training is enough to see great results. For others, you might need to get more of a sweat on to see the benefit. Try alternating your walks with jogging or a light run. Increase your strength training as this helps to build muscle which means you will burn more calories even from your daily movements. Need a bit more inspiration? Join the 28 Day Weight Loss Challenge with daily full-length workouts or choose from over 350 unique workout videos ranging from post-partum to advanced with HIIT, Tabata, DanceFit, Yoga and more! Find out more here!

Jo-41kg-weight-loss-12-monthsJo-41kg-weight-loss-12-months

Plus get back to basics

And here are some really useful links and resources to help you refocus and get back to basics

    1. Work out your BMR so you know how many calories your own individual body needs. As you lose weight your calories need to decrease so it is important to re-calculate and adjust accordingly. Use our BMR calculator here
    2. If you haven’t yet joined up to our FREE members area, register here so you have your own private dashboard to log your weight, measurements, exercise and BMI so you can visually see your progress. Join up here
    3. Snacking is essential for energy levels and for boosting your metabolism – see our healthy snacking category here
    4. Are the scales not giving you the results you want – see what could be happening here

Take part in the 28 Day Challenge here

healthy-mummyhealthy-mummy
written by:


The Healthy Mummy

We have an amazing team of 10 writers at the Healthy Mummy that are all dedicated to getting you the best stories, information and content.

diabetic diet plan

diabetic diet plan

Black Rice as a part of a diabetic diet plan

Recently my daughter-in-law brought a packet of black rice for me when she was on an official trip to Manipur. I had kept the pack in the pantry and was planning to prepare it on some special occasion, so I finally cooked some black rice today since there was a diabetic relative visiting us for lunch. I had checked and found that black rice can be a part of a healthy diabetic diet plan.

Why black rice can be a part of a diabetic diet plan

Let me tell you why I decided to cook black rice in place of regular white rice for the person who was suffering from diabetes.

Great source of nutrition 

Black rice is a wonderful source of nutrition as 100 grams of black rice contains 9 grams of protein while brown rice has 7 grams.

45 grams of uncooked black rice provides;

  • 160 Calories
  • 1.5 grams Fats
  • 4 grams Protein
  • 34 grams Carbs
  • 1 gram Fiber

Black rice is high in antioxidants

In fact, black rice has been found to contain more than 20 plant compounds with antioxidant properties that include various types of flavonoids and carotenoids. Not only that, black rice contains Anthocyanins which are a group of flavonoid plant pigments responsible for the beautiful purple color of black rice. It is the same that causes the color in several other plant-based foods like blueberries, eggplants, and sweet potatoes.

Anthocyanins are known to have strong anti-inflammatory, antioxidants, and anti-cancer properties as eating foods high in anthocyanins help to protect against various chronic diseases like heart disease as they improve cholesterol and triglyceride levels. Anthocyanins are effective in a few types of cancers especially colorectal cancer and breast cancer.

Therefore, adding black rice to your diet can be an easy way to incorporate more disease-protecting antioxidants into your diet.

Diabetic diet plan and black rice

The use of black rice and other anthocyanin-containing foods are considered to help reduce blood sugar levels in type 2 diabetes.  Anthocyanins have antioxidant abilities that act against free radicals and help diabetics get protection from inflammation and cell damage. Since black rice is also rich in fiber, which is helpful in the slow release of glucose in the blood. This slow-release prevents sudden spikes in blood sugar levels. Although the fiber in black rice is the same as that of brown rice yet it is a whole grain that has its bran and endosperm intact. That is what makes black rice rich in fiber, digested slowly by the body. Not only this, black rice promotes satiety and helps in fighting obesity, which is the most prominent risk factor for diabetes.

Black rice in a diabetes diet plan to improve eye health

Black rice is known to contain lutein and zeaxanthin in high amounts which are two types of carotenoids associated with eye health. These compounds help to protect the eyes from potentially damaging free radicals. lutein and zeaxanthin are commonly understood to help protect the retina by filtering out harmful blue light waves. Not only that, the research suggests that these antioxidants are important to protect against macular degeneration that is the age-related cause of blindness. Interestingly these antioxidants also decrease the risk of cataracts and diabetic retinopathy that is a major health issue among diabetic patients.

By the way, do you know that black rice is also known as Forbidden Rice in China and Chak-Khao in Manipur? In China, it is called Forbidden Rice as it was considered to be meant only for the aristocratic class. It is cooked into the famous purple porridge as the uncooked forbidden rice which appears black in color, turns into purple after getting cooked. Black rice has a mildly sweet and nutty taste more like sweet corn.

Black rice can be a good addition to a diabetic diet plan being highly nutritious but it is always advised to consult your physician and nutritionist or dietitian for better understanding.

Have you heard about Manipur’s Black rice Chak-Khao which has got GI tag recently? Soon I plan to give more details about how I cooked black rice and also made a dessert out of Chak-Khao.

Till then stay healthy and stay safe.

Weight Loss

It always fills us with such pride when mums share their outstanding weight loss accomplishments after making a lifestyle overhaul and signing up to the 28 Day Weight Loss Challenge.

The difference in their bodies, confidence and health is astonishing and we LOVE see your before and after snaps. Who knows, you may be inspiration for someone else, who like you, wants to make a change.

Check out six of our incredible mums and their transformations below…

Six mums, six incredible transformations

1. Cassie Krawczyk has lost 43kg

“Six years ago I decided it was time to really do something about my weight. Since then, I’ve lost 43 kilo and kept the weight off even through a third pregnancy.

“My confidence has grown, my fitness and health improved and life changed forever.”

2. Jess Hassen


“In 12 months I’ve lost 28kg and I feel stronger than I ever have. I’ve been working with an amazing personal trainer and The Healthy Mummy recipes help keep me on track.”

3. Manuela Bu

“56 and feeling the best I’ve ever felt in years. It’s hard to explain the changes within…. I’m feeling like I’m 30 again in many ways.

“We need to remember that the journey has many paths, many directions…. And if you don’t like the one your in, then ….. change it.

“By spending a few minutes on yourself throughout your day and being consistent in your efforts…. To eat healthy and move your body……You will gradually see the results unfolding.”

4. Ashlea Jansen

“I’ve lost 9 kgs since joining in March following the meal plans.”

5. Crystal Gubecka


“From tired, unhappy and watching life from the sidelines to happy, motivated and a new zest for life! Thank you Healthy Mummy!”

6. Kelly White has lost 51kg

“I always say 133kgs was my starting weight but it would have been more. My body ached constantly and I was in real pain by every bedtime, I’d then wake up with awful back pain every morning.

“Fast forward.. I wake up, jump up, weigh myself and make my bed. I weighed my lightest ever this morning , 82.1 kgs and I’m the fittest I’ve ever been as an adult. I’m happy, I’m more confident, I appreciate my body and care for it even with all its lumps, bumps and saggy bits, I have less pain, more energy, I don’t hate the camera. Life’s different, I do things different, I’m different.”

Join our 28 Day Weight Loss Challenge

 

Want to shift your baby weight but feel like you have NO TIME in your day to exercise and eat healthily? That’s where the Healthy Mummy’s 28 Day Weight Loss Challenge can help.

Our Challenge entails: 

  • 28 days of at home exercise routines (no gym needed) – with video instruction
  • Customisable and breastfeeding friendly meal plans
  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels.
  • Home to thousands of EASY-TO-MAKE recipes.

To find out more on the 28 Day Weight Loss Challenge click here.

HAES sustainable weight loss approach

‘HAES’/ ‘Health At Every Size’

A sustainable approach for weight loss and health

Personally, I had been so much in trouble for the last few years after I stopped the Keto way of eating, thinking about weight gain. I was doing intermittent fasting and workouts yet the scale wasn’t moving. That was so heartbreaking and depressing and then I searched for a sustainable new approach for weight loss that focussed on listening to the hunger and fullness cues of the body and also didn’t make me deprived of food. This is called ‘Health at every size’ or (HAES) that aims to promote self-care by inculcating healthy eating habits and dealing with stigma related to weight.

People all over the world are moving away from the diet culture which can be observed through this movement ‘Health at Every Size (HAES)’. The philosophy behind HAES is that people of all sizes can have good health, and also that size can not determine the state of health of an individual.

The HAES or Health at Every Size movement encourages us to accept and appreciate everyone’s body. Your weight or size doesn’t matter. Once I read about HAES, I realized that the need for me is to shift my focus from weight loss to building healthy habits. I understand that eating nutritious food and staying well exercised is the key to this movement.

My repeated failure in following diet culture had made me depressed and frustrated. The day I accepted that I am overweight but all my vitals are normal, I was set free from the compulsion of the need to struggle to lose weight. As generally it is believed that HAES is a movement by some people who have failed multiple times in losing weight through dieting, I say if that is the case, let it be. When I accepted that I am active, eating healthy, and working out well at the age of 55, I felt better within myself. This acceptance made me think more about healthy eating for the sole purpose of taking care of my body.

  •  Say NO to weight stigma

There has been a stigma attached to the weight and it is nothing less than a social prejudice. Yes, even I have felt the same always. Even today I cringe seeing my pictures where I look ‘Reallyyyy FAT’ but then I see my picture when I was on the Keto diet and losing weight along with my facial glow and hair, I cringed the same way. HAES made me understand that not the number on the scale but the feeling of being healthy from inside you is all that matters.

Is ‘HAES’ against losing weight?

It has been a common thought that HAES is against losing weight and promotes obesity. I say a clear NO. This is nothing more than a misunderstanding. This movement ‘HAES’ is not anti-losing weight but against the thought of losing weight as a strategy to be healthy.

When I followed the Keto diet to lose weight, I understood that as an Indian, it was not the sustainable way to be healthy. I lost weight but my weight loss had nothing to do with changing my eating behavior. ‘HAES’ promotes a strategy that focuses on changing behaviors as the primary goal. If one makes an effort for specific healthy behaviors then weight loss comes as a benefit. It is all about seeing things from another side. In place of considering weight loss as the primary goal to be healthy, eating nutritious food and adding adequate physical activity is what ‘HAES’ movement is all about.

What HAES is against!

‘Health At Every Size’ is against …

  • Non-acceptance of being overweight.
  • Dieting and restrictive eating culture.
  • Over-eating, emotional eating, and purging.
  • Poor body image, and self-esteem issues

What am I doing to follow HAES concepts!

  • I am learning to focus on health and wellbeing and building a healthy relationship with food.
  • Trying my best to listen to my hunger and fullness cues.
  • Making an effort to manage emotions and distress by indulging in physical activity in place of food.

Before I close this blog post let me re-introduce myself as a 55 years old woman who has finally learned to stay happy with herself and accepted that a happy chubby face is much better than an unhappy starved thin body.

This is what I was during my Keto Diet days….

sustainable weight loss
This is what I looked like in 2012 while following diet culture. Loss of weight brought a loss of hair too.
sustainable weight loss approach HAES
HAES for sustainable weight loss approach is what can change your life for good. This is what I am today.. feeling happy and healthy.

From 2011 to 2021 I have tried all sorts of diets and finally accepted that all I need to be is happy and healthy. I eat healthy food and of course enjoy my sweet treats too but I walk and work out regularly because that gives me joy.

What about you? Are you in favor of diet culture or against it for weight loss?