A beginner’s guide to getting started with wellness

Protein Powered Energy: How protein can regulate glucose levels

Have you ever stopped to wonder why everyone's talking about meeting those daily protein goals? Well, let me tell you, the buzz is real, and having protein in your diet is seriously important – and it's not just about muscles, my friend! Did you know that it can help you achieve sustained energy levels throughout the day by regulating your glucose levels? Read along to know how protein does that.   Protein: Beyond Muscles Protein, made up of amino acids, is renowned for tissue repair, especially muscles. Yet, its role doesn't stop there. It's like a multitasking nutrient. Imagine protein as the ultimate balancing act for your energy levels, teaming up with carbs, fats, and fibre to keep you feeling vibrant and energised all day long.  Let's jump into how protein can make you feel peppier every day. Balancing Act: Slowing Glucose Release Don't you hate that post-meal fatigue that leaves you wondering if you could sign up for a nap right then and there? Let's put on our detective hats and consider this: was your recent meal all about carbs, with protein taking a rain check? A meal with just carbohydrate-rich foods provides a sudden burst of energy because carbs are digested in a jiffy,  sending glucose racing into your bloodstream. However, this can lead to what's commonly known as 'sugar crashes,' leaving you feeling sluggish and low on energy after a few hours and often leading to more cravings for carbs. While carbohydrates are undeniably a primary energy source for our bodies and play a critical role, achieving a balance with proteins, fats, and fibres is equally important. Unlike carbohydrates, protein takes approximately 3-4 hours to fully digest. When you have a balanced meal that combines protein with sufficient fats and fibre, alongside carbohydrates, the presence of protein effectively decelerates the breakdown of carbohydrates. This, in turn, leads to a controlled and gradual release of glucose into the bloodstream. This controlled release is akin to a slow and steady water flow, as opposed to the gushing rush of a waterfall. The result? A slower rise in blood glucose levels reduces the risk of sudden spikes that can cause energy crashes and increased insulin responses. Feeling Fuller, Longer Another benefit of protein having a protein-rich diet is its effect on satiety. Including protein in your meals can help you feel fuller for a longer duration. This unique ability to make you feel satisfied can work wonders – it helps you avoid overeating, keeps your appetite in check, and even helps you manage your weight by putting a brake on gobbling down lots of high-carb treats. A great way to take advantage of this is by including in your breakfast -  foods rich in protein such as chickpeas, paneer, eggs or a delicious protein shake. This will help keep you feeling satisfied until your next meal rolls around. Protein: Your nutrition Hero Now that you know how crucial it is to include protein in your diet, here are some things that you need to keep in mind before you rush to the kitchen to make your favourite protein-rich meal. Even distribution -  Instead of loading up on protein in one meal, aim for a consistent distribution of protein intake across your meals and snacks throughout the day. This approach ensures a steady supply of amino acids, supporting your body's efforts to regulate blood sugar levels evenly.  Thoughtful Snacking: Choose protein-rich options when snacking to maintain stable blood sugar levels between meals. Snacks like nuts, Greek yoghurt, protein pancakes or cottage cheese can help prevent rapid glucose spikes and subsequent crashes. Begin with protein: As you sit down for a balanced meal, kick things off with protein-rich foods like legumes or meats. Then, follow up with carbs and fibre. This protein-first approach slows down the digestion of upcoming carbs and fats, resulting in a gradual glucose release, preventing sudden spikes. So, the next time you sit down to eat, consider giving protein a prominent seat at the table. It's not just about muscles – it's about creating a balanced and holistic experience for your body. Here's to a healthier and more energetic you!

How To Pick The Right Clean Protein Powder For You

Protein, it’s a common nutrient our body requires that needs no introduction nor an explanation. And it goes without saying, it’s a necessity! You see, protein is made up of amino acids that are the building blocks of your bones, muscles, blood, skin, cartilage. Basically, your body needs its dose of protein daily for daily wear and tear. Our body gains this macronutrient naturally from our diets—be it through that yummy dal rice you indulged in or that tofu sandwich you had while on-the-go. But sometimes, our body needs a little helping hand to boost our protein levels, and that’s when protein powders come swoop in to save the day. Now, picking the right protein powder can be a little tricky, considering there are so many available in the market. Don’t worry, we’ve got you covered. Here’s everything you need to know about picking the right clean protein powder for you and your needs. First Things First, What Is Clean? Simply put, clean protein powder means the formula is made with body and gut loving ingredients that are mixed with no artificial additives or any sort of artificial flavouring. It’s important to note that there isn’t a difference in results between a clean protein powder and a regular one, just that the latter protein available in the market may have a high load of toxins and metals and non-GMO ingredients which could affect our system in the long run. But there is no difference in results when it comes to weight management, muscle building etc. #1 - Understand Its Use The first question you need to ask yourself is what exactly are you looking for from your protein powder. There are two intended uses of protein. One type is to fill a nutritional gap where your diet doesn’t consist of enough protein, and therefore you are looking to replenish it another manner. Second, supports your training requirements and helps build muscles when you’re working out. There isn’t a difference between the two in the way they function, however, the amount of protein powder consumed is what makes the difference. #2 - Look At Its Ingredient Contents According to nutritionist Gauravi Vinay, when looking for a clean protein powder, you also need to make sure that it contains all nine amino acids––usually a mix of pea and brown rice. Plant protein tends to have more fibres making it great for your gut. It is also apt for individuals who are lactose intolerant, as whey protein contains dairy. “Choosing something organic and the one which is sweetened naturally and not with sugar and artificial flavours and colours, would be a better choice of protein . Of course, you would pick a pea and brown rice one if you are looking to limit soy for any reason.” Since protein supplements are something on an average a person uses frequently/daily intake, intake of artificial sweeteners and other artificial ingredients could cause gut disturbances and other health issues in those with intolerances and sensitivities, she warns. The Takeaway When choosing the right clean protein powder, the most important thing to keep in mind is to make sure that the flavours being used are natural flavours and not identical. Considering, protein powders are going to be a part of your daily diet intake, it’s important to make an informed decision which will impact yourhealth too.

MACRONUTRIENTS VS. MICRONUTRIENTS – DON’T GET CONFUSED

At Cosmix, we’re always on about balanced healthy meals. So, if you’re expected to have nutritious meals, why exactly do you need Cosmix? Well, here’s the deal. All the nutrition you need can be divided into two groups – Micronutrients and Macronutrients. Making sure that your body is getting enough of both may sound like a herculean task, but I promise you it really isn’t. What are macronutrients?Most of the nutrients your body requires come from Macronutrients - Carbohydrates, proteins, fats, fiber and water. Your daily meals already include all of these nutrients, the trick is to find a balance. There are good fats and bad fats, carbs that are good for your body and carbs that your body finds extremely hard to process. The same goes for fiber and minerals. What are micronutrients?With the nutritional value of food decreasing, micronutrients are a little more difficult to come by. 'These nutrients consist of vitamins and minerals that the body requires in trace amounts.' Even so, they are crucial to a healthy body. Our daily staples tend to leave out these micronutrients and here’s where Cosmix steps in. Consuming and absorbing Vitamins is a little tricky, since they are organic, they are easily broken down by heat, air, or acid. This means, they lose their value when overcooked or when exposes to air. It’s the opposite with minerals. They are inorganic and cannot be broken down this way. This means that when you consume minerals, they retain the same properties as the soil and water your food has come from. This also makes it difficult for your body to absorb them.  Each Cosmix mix is tailored to include micronutrients in their most potent form, for a targeted issue. The herbs and superfoods used in each mix, are chosen, sourced and processed to deliver their maximum nutritional value. Let’s talk carbsIn the case of carbohydrates, you need to understand the difference between simple and complex carbohydrates. 'The difference is in the chemical structure which dictates how quickly the sugar is released and absorbed by the body.' Simple carbs, release sugar faster and don’t contain any vitamins, minerals, or fibers. They are the ‘bad’ carbs and are generally made with processed and refined sugar. Complex carbs on the other hand, are processed by the body much slower and also contain various nutrients. Good fat bad fat?If you thought all fats were bad, then you have been a victim of the propaganda machine, much like us. But I have news for you, there are two kinds of fats in our diet, saturated and unsaturated. What your body needs, is the latter. Saturated fats, contain cholesterol, which we all know clogs arteries and is terrible for our bodies, in large quantities. Yes, I said ‘in large quantities’, because your body does still require a small amount of cholesterol, to aid in the production of hormones. Unsaturated fats on the other hand are crucial to maintain the elasticity of cell membranes and increase cell growth and regeneration. This means healthier skin and shiny hair too. They also regulate metabolism, help improve blood flow and most importantly, they aid the delivery and absorption of fat-soluble vitamins A, D, E and K into the body. So how do I find a balance?Let me preface this by saying that each of us is unique. While our bodily functions are all the same, our bodies have their own quirks and require different levels of nutrition to function. However, for the sake of explanation, let’s consider an average human being who requires around 2000 calories a day to function and remain healthy. For such an individual, nutrition experts recommend a daily serving of: 282 gm of carbohydrates 30 gm of fats 8 – 1 gm of protein per kg of bodyweight. 20-35 gm of fibre 2 litres of water There are macrominerals as well that can be included here. 'The minerals that are required in larger amounts, which include - calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulphur.' All you have to do is make sure you include foods that are known to include these minerals, like bananas, onions etc. Each vitamin and mineral have a key role to play to keep your body up and running. Find what works for your body, or if possible, consult a nutritionist. -- If you've been trying to include more micronutrients in your diet and don't know where to get started - have you checked out our range of superfood blends yet? 

EVERYTHING ABOUT ASHWAGANDHA

Most of you probably already know, that we’re big on adaptogens here at Cosmix. One of our favorites happens to be Ashwagandha. Withania somnifera, Indian ginseng, poison gooseberry, or winter cherry, Ashwagandha goes by many names and can be found all over India, parts of Africa and the Middle East. So why has this otherwise unimpressive shrub, got us so excited? Let’s go back to the very beginning. There is proof that even 3000 years ago, Ashwagandha was being used for stress-relief, to improve concentration and increase energy levels. Over 3000 years later, here we are re-discovering the magic of this funky root. Ashwagandha today, is widely used to treat stress, fatigue, skin diseases, even diabetes and gastrointestinal issues. Certain studies show that it helps in the treatment of rheumatoid arthritis and epilepsy and is also used as a painkiller. What has us excited, is the use of Ashwagandha as an adaptogen. When your body is stressed, an automatic fight or flight response kicks in, resulting in a cortisol spike. Prolonged stress = high cortisol levels. Ashwagandha helps keeps your cortisol level in check and helps your body manage stress. There is a lot that is yet to be scientifically proven, but Ashwagandha has been shown to help with a lot more than stress: Helps manage symptoms of chronic stress Reduces blood sugar levels Could help mitigate cancer Reduces anxiety Could reduce depression Could boost testosterone and fertility in men Reduces inflammation Helps lower cholesterol and triglycerides Helps improve memory As with anything beneficial, overconsumption has some serious side effects. When consumed in large doses, Ashwagandha can cause an upset stomach, diarrhea, and vomiting. The ideal dosage is between 125 – 500 mg a day. The Ashwagandha we use in our mixes, is especially potent. It is cultivated religiously in Northern Karnataka and the utmost care is taken to ensure that the soil has no inherent chemical pesticide or chemical fertilizer contamination. Even the manure used is all-natural compost manure. Our Ashwagandha is intercropped with chia to help increase the nitrogen content in the soil. This helps the Ashwagandha roots to grow long, thick and healthy. You can find your daily dose of Ashwagandha in our 'Stress Me Not', 'All Day Energy' and 'Sleep Like a Baby' mixes.    References:https://health.clevelandclinic.org/what-is-ashwagandha/https://www.mskcc.org/cancer-care/integrative-medicine/herbs/ashwagandha

The Sceptic's Guide to Adaptogens

Having spent years and years of our lives on a meandering journey through health has done one thing for sure: turned us into sceptics. We’ve gone from being immediately impressed with certain “cures” and “instant fixes” to our eyebrows rising all the way UP at the mention of supplements, treatments and magic pills. It’s ironic for a supplement brand, we know. But we would rather be in the business of being honest and share what we learn along the way, than over-promise and under deliver. And that’s how we arrive at today’s topic of discussion: ADAPTOGENS. And how we went from curious to sceptical to convinced with more and more research. Buckle up, awaken your inner nerd and get ready to dive right in. Okay, what are adaptogens? Adaptogens are herbal or plant-based pharmaceuticals known to combat the effects of stress in the body. Like the name suggests, adaptogens ‘adapt’ to your body’s current state, notice an imbalance or gaps in your body’s way of functioning optimally and fill those gaps. More on this in a bit. First, a quick and interesting history fact to show you that adaptogens aren’t really a product of modern imagination. The medicinal use of adaptogens go as far 3000 BCE, to the early days of Ayurveda in India and traditional medicine in China. Adaptogens continue to gain prominence among the Greeks, the Vikings and the Khanty people of Western Siberia till 1100 CE, until we arrive in 1948, in a post-World War Russia, where Soviet scientists begin researching certain herbs in search of the perfect solution to help pilots combat stress and fly better, faster and for longer periods of time and thus coining the term ‘adaptogens’. Eventually, research continued well into the 2000s, with more and more studies proving their effectiveness. Woah! Sounds cool. How do they work? Adaptogens function at a molecular level by bringing about a state of balance in hypothalamic, pituitary and adrenal glands aka the HPA Axis aka the glands involved in stress response. You can think of adaptogens as “stress hackers”. What does this mean? Observe the cycle your body goes through when you’re under stress. First you’re alarmed, then you’re in a state of resistance i.e. your body is increasing your ability to focus and tackle the situation effectively, and finally, it all ends in a wave of exhaustion. The sweet spot in the stress cycle is the one in the middle – where your focus is sharper, your senses are alert and all your concentration is on the issue at hand. Adaptogens enter and do the work of assisting your body in staying in that sweet spot for longer. They help us ride the wave longer and slowly ease into the next phase, rather than dramatically crash and burn. Why is this important? Get ready to travel back in time again. This time, all the way to the Stone Age. Our ancestors hunted other preys and predators. And a fight or flight response was especially important for survival in the wild. And as dramatic as the implications were, life was really simple back then: eat, sleep, hunt, repeat. So, the function of hormones like adrenaline and cortisol was quite controlled. Now flash forward to current life. We’re under some kind of pressure ALL. THE. TIME. Be it that deadline at work, running out of toilet paper, surviving capitalism or personal drama. We’re pretty much in a fight or flight mode all day. The result? You spend more time in the alarm phase and the phase of exhaustion – this could also solve the mystery of why you feel tired all the time, even after getting 8 hours of sleep. Cortisol is basically having an unchaperoned party in your body. And you need the party police i.e. Adaptogens to rein it in because: Too much Cortisol is one of the main culprits of weight gain, especially in the belly area. It affects your gut health, which in turn affects your body’s digestion. During stress response, cortisol aids in moving blood flow towards your brain, large muscles and limbs because your brain thinks you are in mortal peril, thus suppressing digestive functions. This is why someone who is always stressed has digestion issues like constipation, gas, bloating, acidity. It won’t matter if you’re “eating right” if your body isn’t getting the chance to absorb these nutrients. And this in turns leads to nutritional deficiencies. Remember – after the high of stress comes the crash of fatigue. Being in a constant state of stress means you’re in a constant state of fatigue too. Too much cortisol sets off a domino effect of damage to immunity, hormonal balance, cognitive function and our internal clock. And adaptogens help how exactly? Like we mentioned earlier, adaptogens increase your body’s resistance to a stressor, thereby giving you ample time to slowly ease back to normal rather than crash straight into fatigue. It fills in the gaps in your system, and empowers you to soldier on until you reach a state of equilibrium. That’s not all, some adaptogens can even help us ‘adapt’ to stress and cope with it better. When your body is equipped to cope with stress, you automatically perform better, and are less prone to be stressed out easily, thus preserving your body’s stress response for far graver situations and limiting those cortisol parties in your body. Directly, adaptogens help you calm down, improve your focus, energise you and create a state of balance between your internal and external environments. Indirectly, it helps improve your sleep cycle, gut health, immunity, hormonal balance, chronic pain and other stress-related issues. Woah! Where do I find some? Some Indian adaptogenic herbs are: Holy Basil, Schisandra, Shilajit, Shatavari, Ashwagandha and even turmeric. In addition, herbs like ginseng, rhodiola, astralagus, goji berries, mushrooms like Reishi and Cordyceps are also known to have adaptogenic properties. The ancient Chinese went on expeditions to Siberia to find these adaptogenic herbs. The good news is, you have to do no such thing. You will find most of the abovementioned adaptogens in most of our mixes! But the key takeaway we want you to have from this long read isn’t that we are your go-to place for adaptogens (which, we are). It’s this: Your body’s primary job is to keep you alive. It cannot tell the difference between the stress of a deadline or actual danger to life. So when you stress out at even the smallest of inconveniences, it won’t know! And thus, being mindful of our response to these stimuli is essential to overall health and well-being. You can find adaptogens in our mixes like Stress Me Not, All Day Energy, Sleep Like a Baby, and What Women Want. And if you’re wondering where we got all this info from, check out these studies: https://www.mdpi.com/1424-8247/3/1/188 https://www.healthline.com/health/cortisol-urine#uses https://www.healthline.com/health/biological-rhythms#risk-factors https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/ https://www.researchgate.net/publication/329007729_A_preliminary_review_of_studies_on_adaptogens_comparison_of_their_bioactivity_in_TCM_with_that_of_ginseng-like_herbs_used_worldwide https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/1472-6882-12-70 https://www.sciencedirect.com/science/article/abs/pii/S037887410800216X?via%3Dihub https://www.nccih.nih.gov/health/astragalus

Addition Diets vs Subtraction Diets: A Game Changing Approach to Nutrition

We may not consider ourselves math geniuses, but when it comes to nutrition, we do understand one equation entirely too well:  Addition Diet > Subtraction Diet Say what now? You read it right. It is exactly what it says.  From skin concerns to sleep concerns to weight concerns, for as long as we can remember, the solution always boiled down to one thing: “cut ____ out of your diet”. But no matter how hard we tried, we always ended up back to square one, always burdened by guilt and disappointment. Turns out, it’s not just about will-power or self-control. It’s human nature. Say 'yes' to more natural ingredientsWhen you’re approaching nutrition from a perspective of foods you CAN’T EAT, you’re falling prey to a mindset where now you’re constantly thinking about these “forbidden foods” (and this is only natural), as opposed to focusing on meeting your daily nutrition goals. The result? You manage to stick to this for a week, maybe two weeks, and then just like that, you find yourself binge eating and back to square one.  ‘Addition diet’, as the name suggests, focuses on adding more foods to your everyday diet, while keeping everything else you eat as it is. In essence, it’s a simple shift in perspective. Instead of approaching your nutrition from a scarcity and deprivation mindset, you approach your nutrition from a wholesome, filling mindset. It’s not only a more positive way of looking at eating, but also a more sustainable one.  How come?First off, you’re not depriving yourself of the foods you enjoy. You’re just reorganizing your plate a little bit. And because you’re not depriving yourself of what you like, you don’t feel like you’re being punished, which automatically keeps you from the slippery slope of binge eating and the guilt and negative self-talk that follows. For our optimal health, we are expected to rein in on certain junk food habits of course. But you don’t have to give up on enjoying life through food. Okay, but how to go about an Addition Diet? We’re glad you asked. We’ll give you some actionable steps to set you on your path of wholesome, joyful nourishment without any of the guilt and negativity. When Cosmix started, it began with an intention of making ourselves and everyone around us fall in love with the concept of nutrition, nourishing our bodies and taking care of our health without making it a constant battle with the self. We realised that in the whole process of subtraction, we could be depriving our bodies of essential micronutrients that play such an important role in our physical, physiological and mental well-being. Here’s how you can ADD foods, especially micronutrients to your daily diet. Track what you eatSpend anywhere between 5 to 7 days doing nothing but making a note of EVERY SINGLE THING you eat. It’s okay. No one else has to see this, except yourself. So be honest and don’t hold back. We’re just tracking what we eat, nothing else. Fortunately for you, there’s apps that can actually help with this! Observe the findingsNow, simply observe your food patterns and understand where you can make improvements.  What to add?When it comes to micronutrients, there are nearly 30 vitamins and minerals your body cannot manufacture, and need from the outside. Here’s some of these vitamins and minerals and how you can add them to your diet: Vitamin A: carrots, cantaloupe, mango, papaya red peppers  Vitamin B6: Bananas, potatoes with skin Vitamin C: Guava, oranges, kiwi, strawberries, pineapple, cauliflower, broccoli Vitamin E: Nuts and seeds, avocado,  Micro-minerals (calcium, phosphorus, sodium, potassium, magnesium): milk, yoghurt, beans, spinach, oats, bananas, tomatoes, regular & sweet potatoes, beans, pumpkin, tofu, brazil nut, peanuts, cashews, almonds Trace minerals (iron, manganese, zinc, copper and selenium): spinach, peanuts, cashews General guiding principles of an Addition Diet Processed foods are engineered to get us addicted to them, so naturally when you set out to eliminate them out of your diet completely, you are going to struggle. Addition diet’s role is to fill you up such that you don’t rely on these as much as you would. And occasionally even enjoy these “junk foods” without feeling too bad about it.  The key thought behind an addition diet is that by adding high-quality sources of nutrients to your diet, you are automatically reducing room for anything that doesn’t add value to your health. Make proteins and fibre the starting point/building blocks of your diet. And add healthy fats and carbohydrates to this, as you need.  Eat only as much as your body requires, according to your activity level. And as much as you can, choose foods derived from nature and those that are minimally processed. When it comes to nutrition, it’s what you do MOST OF THE TIMES that makes a difference, not what you do occasionally. So focus on an addition diet on a daily basis consistently, and the rest will effortlessly fall into place. Did this make sense to you? Are you going to practice adding nutrients to your diet rather than subtracting? If yes, we’d love to hear how! Drop a comment and share your thoughts!

Behind The Scenes of How Spirulina Is Extracted

Hi! It’s Vibha, the co-founder of Cosmix. Let me give you a glimpse into what happens behind the scenes of the making of Bring Me Bliss, a Cosmix superfood blend you all love and enjoy so much. I’ll share some fun information on how we cultivate and extract one of its ingredients, blue spirulina. It is an adaptogen that protects your body against oxidative stress and also gives the magical blue colour to Bring Me Bliss. We also use blue spirulina in the peanut bars we give to kids from Kolala, to help them overcome malnourishment under our #CosmixNutritionForAll Program. Now, let me give you a virtual tour of how we cultivate blue spirulina. Step 1: Spirulina is an algae. So, an alkaline culture solution with nutrition is poured into a wide shallow culture pond, which is stirred by gentle streams. This allows spirulina to carry out photosynthesis and to multiply. Step 2: Multiplied Spirulina is then allowed to grow and develop. The density of the culture ponds is checked frequently till it drops to 4 cm and the pH levels are low. Step 3: The spirulina is then filtered out from the ponds and taken for drying. Step 4: The thick spirulina is spread like noodle shapes on a platform powered by a solar panel that allows it to dry. Step 5: LASTLY, the dried flakes are then ground to powder form, which we add to our favourite mix - Bring Me Bliss. Fascinating, isn’t it?  If you want some help in managing daily stress, try incorporating Bring Me Bliss into your daily routine. It can help you in addressing stress, whether the source is physical, chemical or biological. It provides a complete sensorial experience - through look, smell, taste and even texture - all to bring you one step closer to Bliss.