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The power of right snacking- hear it from the Physiotherapist

I always recommend my patients: To fuel the body the best way, make your food the medicine. Having right food doesn’t only relate with meals and dinner, but also perfect snacking. I have considered meal planning concept to snacking as well because it is essential incorporating snacks that works for you and not that works against you. Also, the right choice of snacks really makes a difference like it did for me ever since I shook hands with Fespro as my perfect snack partner:

So, before you decide anything about snacking, count on the following questions:

WHEN: Think about a normal day: at what times of the day do you feel hungry or reach for more food?

WHAT: Choose which snacks will fill you up. I would strongly advise you to try fespro’s special snacking options. A filling snack can satisfy your appetite, make you feel good, and help you forget about eating until your next meal! Fespro offers quick oats in three delectable flavours. You can also include whole wheat healthy pasta, penne pasta, fusilli pasta, macroni pasta, and even fespro’s healthy instant pasta pack to your flavour combinations. Snacking on nutritious meals with protein, fibre, and whole grains has been shown to increase satisfaction in studies. If you don’t have a special need but want to satisfy your hunger, try Fespro khaman dhokla mix or fespro idli mix, which are high in fibre and water and will fill your stomach quickly.

Although there are plenty of other options available in the market driven by the awareness that food is related to health and wellness, a vast variety of snacks are associated with weight gainpro

HOW MUCH: A snack amount should be large enough to satisfy you without interfering with your meal appetite or adding too many calories. As a general guideline, aim for 150-250 calories per snack. Check the Nutrition Facts label at the top of the container when buying a packaged snack like chips, dried fruit, or nuts to see how many servings there are. Remember that some foods are easy to eat in two or three pieces!

I can’t say enough about this, but as a picky snacker and physiotherapist, I’d offer Fespro big thumbs up. If you’re health-conscious like me, or should be, fespro food in indore becomes an excellent choice for your everyday munch and crunch!

~Dr Krishna Das
Consultant Physiotherapist, Indore

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Once a FESPRO fan, always a FESPRO fan

Everyone can eat whatever they want. As a foodie, I never stop experimenting with new flavours. But I always go for the healthiest options. There was a time when pasta was not on my favourite foods list. I’m not sure why, but I used to avoid pasta for no apparent reason. On our dinner dates, pasta was definitely the last thing on my mind! And I’m not the only one. Between polls of pasta loves and dislikes, there is undoubtedly a significant gap. There are those people who, like myself, cannot stand the flavour of the pasta. Then, one day, when I discovered the four species of healthy pasta in indore, I fell in love with them.

Then, one day, when I discovered four of Fespro’s healthiest pasta species, I fell in love with pasta.

Aside from opting to maintain my pasta need after having Fespro pasta, I also learned about the advantages of their healthy pasta varieties.

It’s time to learn about the advantages and what you’re losing out on!

1) Fespro Pasta is not only delicious but also nutritious!

Fespro pasta is the ideal foundation for a nutritious, filling, and gratifying dinner. Why? To begin with, it is an excellent complement to a wide range of foods, including fiber-rich vegetables and beans, heart-healthy fish, antioxidant-rich tomato sauce, protein-rich cheeses, poultry, and lean meats. Second, multigrain pasta, quinoa pasta, ragi, and whole wheat pasta are all highly healthy options.

2) Retainer of energy

Fespro pasta just like fespro quinoa pasta is an excellent source of complex carbs since you may pick between four high-protein, high-fiber, iron, thiamine, copper, and vitamin B6 cereals.nIt produces energy at a moderate and steady rate, unlike sugar, which produces energy surges.

3) No Cholesterol and Low Sodium

If you’re always on the lookout for ways to lower your cholesterol, here’s another reason to enjoy pasta: it’s the perfect and delectable treat for you! It’s per bowl is loaded with a good source of various critical nutrients, including iron and B-vitamins, despite being low in salt and cholesterol-free

My favourite Fespro Multigrain Pasta, for example, contains the goodness of Sorghum (Jowar), Pearl Millet (Bajra), Wheat Semolina, and Quinoa, making it a high-fiber food.

Life is too short not to eat pasta, particularly Fespro’s four unique varieties. Open your mind to fespro pasta and make your weekends exciting and nutritious!

~Rashika Joshi Maheshwari
Author and Business owner

Good food, uplift your mood! (3)

Are you also experiencing odd-hour hunger pangs in summer? Here’s how to deal with it!

If yes, it is very important for you to know that it can lead to gaining some extra fat. Hunger pangs are the greatest obstruction to any weight loss journey. You need to follow a regime and keep simple things in mind if you don’t want them to allow you to look misfit. . Here are tricks to deal with hunger pangs:

DRINK WATER AND KEEP HYDRATED:

Hydration is of utmost importance and lets me tell you water has no alternatives.  Not even other liquids such as chaas, nimbu paani or green tea can be the substitute of water. As per many experts, thirst is often mistaken for hunger. That’s why it is important to drink enough water throughout the day.

SMART SNACKING CHOICE:

 It is a smart way to keep in shape by choosing smart snacking. Snacking is not bad and helps you fuel your body in the best way. You need to balance your calories and this need to be done in a healthy manner. Snacking in equal intervals is a good option. To gradually take control of hunger pangs get healthy snacks just like Fespro instant oats with multiple variants, lip licking fespro Instant porridge, or enjoy khaman dhokla and idli from Fespro khaman dhokla and idli mix.

CONSUME PROTEIN:

Rather than processed protein, protein should be consumed in natural forms such as yogurt, chaach, milk, paneer, chicken, fish, peanuts, chickpeas and vegetables and lentils.

HEALTHY FULL BREAKFAST:

Breakfast is a must and skipping breakfast is not a good idea when you want to overcome hunger pangs. Skipping breakfast means you are inviting hunger pangs and indulging in unhealthy eating. Include breakfast full of nutrients and calories like Fespro cornflakes, museli energy balls, and instant oats, ready-to-eat instant porridge, and so on.

WATCH OUT FOR SUGAR:

Excessive consumption of refined sugar in the form of processed foods can lead to increased hunger pangs. If you really cannot control your sweet tooth, opt for natural sugars such as fruits and jaggery.

Eat more cooling foods- Load up on more body-cooling foods and more hydrating foods that will help you keep going in this heat. Eat more watermelon, sesame, coconut water, cucumber, and mint and fennel seeds.

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Healthy Breakfast choices to save your time every morning

Do you find yourself staying away from home or running late for work? Breakfast is the most crucial meal of the day, and skipping it is not a good idea. Health experts debate whether breakfast is the most essential meal of the day, but research strongly recommends having a well-balanced breakfast. Breakfast can have a big impact on the rest of your day. Food packs that are ready to eat are available to help you address your time problem.

Simply add hot water, heat the contents, or cook for less than 5 minutes; these ready-to-eat meal packs are a great way to save time and prepare breakfast quickly. These are ideal for people who live in hostels or who don’t have time to cook breakfast.

1) CORNFLAKES AND MUESLI

Cornflakes are an excellent alternative for individuals who wish to eat a healthy breakfast without adding too many unnecessary calories. Every morning, this is one of the simplest and healthiest breakfast options available. This FESPRO fruit and nut muesli box and cornflakes are well-liked for its excellent taste. Oats, corn, wheat, rice, papaya, peaches, apples, raisins, grapes, and almonds are among the ingredients.

2) INSTA POHA

 If you enjoy poha, try the FESPRO instant poha pack first thing in the morning. Simply place the desired amount of poha in a jar and cover with hot water. Make sure the components and water are proportioned correctly according to the instructions on the package. Wait 8 minutes after covering the lid. It’s time to have your breakfast.

3) INSTANT PORRIDGE

Having a good nutritional content, FESPRO INSTANT PORRIDGE does not take much preparation time in the morning for the busy individual. A nutritious and delicious alternative to the traditional porridge breakfast can be made using almond milk, fruits and raw honey.

4) INSTANT OATS

Every morning, FESPRO INSTANT OATS is one of the simplest and healthiest breakfast options available. Available in three different flavours, you can enjoy different taste every morning. You can find variant in tomato twist, veggies and masala oats. Just add hot water to the content and cover with a lid for 3 to 4 minutes. No cooking required. And, your breakfast is ready in no time.

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Nutritionist advises living a healthy life every day!

Did you see your nutritionist recently to seek some important health advice? Don’t worry; we will help you with some nourishment tips to assist somebody with driving a better way of life

Good nutrition is a crucial component of health and development. Better nutrition is linked to improving well-being at all ages, a lower risk of illness, and a longer life span. It can be difficult to change your eating habits. It aids in the detection of minor variations. If you have conditions that can be aggravated by what you eat or drink, making changes to your eating regimen may also be beneficial. Changes in nutrition can help with side effects from various illnesses.

The following are some suggestions for improving your well-being:

1) Consider a healthy diet as a series of tiny, attainable steps rather than a single large, abrupt adjustment. You will have a healthy diet sooner than you think if you tackle the adjustments gradually and with determination. Even when you are having snacks, go for healthy munchings like instant oats and muesli energy balls. Find your health and happiness in a healthy instant pasta pack when you crave your favorite foods.

2) Consider your food in terms of color, variety, and freshness rather than counting calories. It should be easier to make healthy decisions this way. Concentrate on selecting foods you enjoy and simple recipes that use a few fresh ingredients. Your diet will gradually become healthier and tastier. Just like when it comes to breakfast, go for cornflakes, instant oats, choco flakes, and all-time favorite fespro insta poha with karak tea.

3) It is unrealistic to expect everyone to change at the same time because Small Changes Matter. Make tiny changes, such as including a salad in your diet once a day or replacing heavy butter parathas with fruits and cornflakes for breakfast. You can gradually add more healthy options to your diet as your minor modifications become habitual. To eat a balanced diet, you don’t have to completely forgo items you enjoy.

4) Drink Water. Consider water to be one of the most important elements of your diet. Water aids in the removal of waste products and toxins from our bodies, yet many people are chronically dehydrated, resulting in fatigue, poor energy, and headaches. Because it’s easy to confuse thirst with hunger, staying hydrated will also help you make better meal choices

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What are the most essential nutrients you should include in your diet?

Any dietician you meet will lay emphasis on the goodness of a balanced diet with proper healthy morning snacks. Whether it is about the functioning of any body organ or it is about glowing skin, a balanced diet can fill any deficiency. And so, nutritionists suggest balancing all nutritional elements and food groups. This has become a very important aspect of looking at lifestyle changes. A balanced diet comprises a variety of different types of food providing adequate amounts of the nutrients needed for good health.

There are two key essential nutrients that are a must in a balanced diet. Apart from fruits and vegetables and dairy requirements in the body, proteins and fibre-rich carbs make up the other three components of a balanced diet.

Let’s take a look at the benefits of each of these, and the best ways to incorporate each of them into your diet.

1) Protein

Protein plays a key role in proper functioning and mechanism in the body. It fuels our cells and powers our bodies. Everyday Protein consumption is very important. Daily protein intake plays a role in keeping your cells in good shape and should be part of your daily health maintenance plan. There are some compelling reasons why you should make sure the intake of protein on your plate every day without fail. Protein is the building block of bones, muscles and skin, and helps in the development of body strength. It repairs tissue, oxygenates and helps in digestion. That’s why it is important to consume food even snacks which are healthy and protein-rich. It can be fespro healthy pasta in any version like penne pasta, macaroni pasta or instant oats which have protein and fibre as their important ingredients. Some food brands do ensure the quality ingredients keeping health in mind.

2) Carbohydrates

The second most important energy-giving nutrient, carbohydrates, is of three kinds – sugars, starches and fibre. The three come into the role with a ratio when you cut down the artificial sugars, eat starches in moderation, and consume fibre as much as possible. Choose whole grains like oatmeal, buckwheat, quinoa, barley, rye and so on, which are important sources of B vitamins and complex carbohydrates that keep your energy levels going. Some very beneficial carbs rich food options you can explore with Fespro are fusilli pasta, muesli, a healthy instant pasta pack, muesli energy balls, instant oats and insta porridge. If you’re vegetarian, opt for unsweetened peanut butter, walnuts, sesame seeds, seaweed and even whole grain wheat.

Good food, uplift your mood!

It is quite interesting that there is a relationship between what you eat and what you feel. I know having mood swings, especially with girls is quite common.  But what do you do to correct the mood to swing in the right way? My answer is food. Tried and tested every time I flew away in dealing with irritations, Food is like a saviour. Along with affecting your physical health, food can make your mood go instantly feel better.  Several times it’s your physical health conditions or changes that come out when you are actually craving some food. For example, if your blood sugar drops you might feel tired, irritable and depressed. At this time, eating regularly and choosing foods that release energy slowly will help to keep your sugar levels steady. Such food includes macaroni pasta, penne pasta, fusilli pasta, instant oats, cereals, corn flakes, choco flakes, vermicelli and nuts.

To ensure you get a good range of nutrients directly means you need to add a variety of different coloured fruits and vegetables. Fruits come with vibrant colours along with a lot of the minerals, vitamins and fibre we need to keep us physically and mentally healthy.  Sometimes your gut can reflect how you are feeling emotionally. If you’re stressed or anxious you can go for the choicest foods such as khaman dhokla. Even a plate of fritters will do a great job in bringing a widened smile to your face.

Food plays a significant role in our physical health, and mental and emotional health. Many of us don’t know but often experience that food is the best way to overcome depression. When you are struggling with depression, it can feel a bit overwhelming to think about eating the right foods. However, some of these small changes in your diet may help to decrease your symptoms and have a positive effect on your daily life.

Good food helps in the regulation of mood.  You can see the difference after you enjoy a happy meal with your friends and leave you happy go till the next day! So the next time you feel dull and depressed, cook well at home in minutes and uplift your mood the entire day.

Why Healthy Food Diet is more important than exercise to Stay Fit?

Every expert I have heard and researched has cleared up this fact when it comes to reducing your weight, a healthy food diet is far more important than exercise. It doesn’t mean exercise doesn’t make difference or you should kick this out of your routine. It has its own place. It is certainly important for building strength and muscle mass and flexibility and can help manage diseases, including heart disease and diabetes. But, considering important factors, diet is far more important than exercise because exercise increases appetite. What you omit from your diet is so much more important than how much you exercise. The calories you get are from the food you eat. If you omit the intake, it could make much more difference than cutting off only a portion of your calories through exercise. The point is either you control the intake of calories with a proper diet or you need to balance with exercising.

Here are the main reasons why diet is more important than exercise, along with some food that can benefit your health.

1. To burn calories choose to snack wisely

Exercise alone cannot drive significant weight loss, because the majority of us unknowingly compensate for the calories that we burn by being more physically active. It can be in form of excess snacking or grab-and-go food choices, but our eating habits have a lot to do with burning calories. If at all you want to eat tastily, eat healthily, you have various choices to explore. Some of them are:

It’s worth keeping a healthy food diary that lists every single calorie that you consume. This will make your food choices abundantly clear and highlight any areas for immediate improvement.

2. Regular exercise also triggers eating habits subconsciously

Research says that physical exertion actively increases your appetite and metabolism. Regular exercise can trigger subconscious eating habits and also tend to increase their calorie intake simultaneously, gradually negating the impact of their workouts over time. So, make sure you have healthy munching foods in hand just like muesli energy balls or healthy flavourful oats to balance calorie intake. Remember that feeling hungry is an inevitable side effect of losing weight and changing your dietary habits, so keep this in mind at all times.  You can eat healthy food while regulating your snacks and meals throughout the course of an average day.

HOW TO START YOUR FITNESS JOURNEY!

“Fitness is not a destination, but a journey”

Fitness is a journey that never comes to a halt. In fact, it never should. Looking at the list of benefits it has in store for you and your health, fitness should be your routine. We all know this very well that fitness opens the doors of health and activity. To be fit means to keep your heart, lungs, brain, and functioning of vital body organs fit.

So, if you are ready to pace on your journey of fitness, here are 5 super simple tips to help you kick start your journey:

1. Commitment is the key

To have a strong commitment is extremely necessary when it comes to getting in shape. Without a strong commitment actions would look like a burden to your plans. Unlike what you may think, gymming is not all that it requires to stay fit. You need to be religiously committed to eating healthy, exercising daily and retiring to bed on time. Eating healthy even if you crave western foods can be made healthy. Your fried and high cholesterol breakfast can be replaced with corn flakes or Choco flakes or Indian-style instant poha.

2. Mindful eating means healthy eating

All of us know how important it is to follow a balanced diet in order to make our bodies fit. So, think before you eat. You need to be sure about the nutritional value of the food on your plate before gulping it down your throat. You can choose healthy instant pasta like fusilli pasta for your Italian lunch option. You can go for healthy and yummy instant oats for evening refreshment or you can even begin your day with oats or vermicelli. It’s all about how you take small steps to your diet and add changes to your fitness routine.

These changes include appropriate amounts of protein, complex carbohydrates, calcium, and minerals. Eat mindfully; making sure your meal fulfills these nutritional requisites.

3. Hydration is equally important

With a change in your daily routine and regular exercising, you will naturally feel the need to sip on more water than otherwise. That is your body’s call and you must never ignore it! Hydrate your body, especially if you are indulging in intense workouts regularly. Hydrating is just as necessary as a part of nourishment as eating good food.

4. Try something new

In the entire routine what I feel is of utmost importance is food and meals. The good part is you do not need to stick to the contemporary methods of dieting these days. There are new, fun, and yummy ways to stay fit. Someday you can pick khaman dhokla mix and spent an evening well with karak tea and your friends. The point is to concentrate on healthy food options rather than just controlling your craving and satisfying it with salads only!

5. Reduce your stress levels

Too many of us think fitness just means getting into a better body shape. Well, you can never truly be fit if you are not in a relaxed and healthy mind space. Having a mind that is free from stress is just as important as having a body that is free from ailments.

A stress-free lifestyle can really make a huge difference and impact your fitness journey to a great extent.

Staying fit has become an urgent necessity, owing to the kind of lifestyle we are stuck with. So it’s over to you how you want to decide fitness for yourself. Change the way of staying fit and enjoy your life equally. That would be our new motto!

Masala Vermicelli

Serve : 2 | Cooking Time : 10 Min

Fespro Food Labs

Well what to say about this recipe, A perfect breakfast! A quick hunger killer!

Try your hands on this recipe…

Ingredients:

  1. Fespro Roasted Vermicelli – 150g ( 1-1/2 cups)
  2. Chopped Medium Tomatoes – 2
  3. Chopped Medium Onion – 1
  4. Chopped Green Chilly – 1
  5. Chopped Garlic -2-3 cloves
  6. Tomato Ketchup – 1 tbsp
  7. Cumin – 1 tsp
  8. Red Chilli Powder- 1 tsp
  9. Turmeric Powder – ½ tsp
  10. Cooking Oil – 2 tbsp
  11. Salt, as per taste
  12. Water – 2 cups

Method

  1. Heat oil in a deep bottom vessel. Once it is hot, add cumin, green chilli and saute for a few seconds.
  2. Add chopped garlic and after a few seconds add chopped onion. Cook the onion and garlic till onion becomes translucent and garlic becomes fragrant.
  3. Add chopped tomatoes, mix well and cover with a lid for 1 minute.
  4. Add a pinch or two of salt, mix well and cook well (without lid) for 2 minutes. Now add red chilli powder and turmeric powder, mix well add ketchup and cook this mixture till oil starts separating.
  5. Once the mixture is cooked well, add a dash of water and mix well. Now add the remaining water and bring it to boil.
  6. Once the water starts boiling, put in Fespro Roasted Vermicelli and add salt. Mix well, simmer the flame and cover with a lid.
  7. Let it cook for approx. 5 min or till the water is completely absorbed by the vermicelli, keeping lid closed while stirring occasionally.
  8. Once the flame has been switched off, let the lid be on for a minute and then serve!
  9. Enjoy!

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