THE NORDIC DIET

WHAT IT IS, HOW IT WORKS... Like the more famous Mediterranean diet, it's not really about weight loss. Instead, it's a delicious way to eat healthy. See what foods are included. WHERE’S IT FROM? The Nordic countries include Denmark, Finland, Norway, Iceland, Sweden, and Greenland. The “Nordic diet” is based on their traditional ways of eating. Like the more famous Mediterranean diet, it’s not really about weight loss. Instead, it's a delicious way to eat healthy. So, what foods does it include? WHOLE GRAINS Think whole-grain crackers from Sweden or the dark, dense sourdough rye bread from Denmark called rugbrod. Or you can also choose any other high-quality “complex” carbohydrates that are rich in fiber. They also have lots of vitamins, minerals, and antioxidants that help protect your cells. CANOLA OIL The Mediterranean and DASH diets include olive oil. The Nordic diet generally uses canola oil instead. Like olive oil, it’s low in saturated fat and higher in healthy monounsaturated fat. Also, it has alphalinolenic acid, an omega-3 that may help protect your brain, including from stroke.

WHAT CAN YOU EAT? This style of eating is based on these guidelines: • More fruits, vegetables, and seasonal and organic foods when possible • More whole grains • More food from seas, lakes, and the wild • Higher-quality meat and less of it • Less processed, less sugary foods • Cook at home more • Waste less

BERRIES They’re a big part of the Nordic way of eating and when you eat lots of them, you’re less likely to gain weight. They’re also a good source of antioxidants called anthocyanins, which seem to keep your veins and arteries healthy and flexible, and may help lower your blood pressure.

ROOT VEGETABLES AND TUBERS Carrots, parsnips, beets, and potatoes are typical. Though they can be high in calories, they also give you fiber, which takes longer to digest and keeps your blood sugar more stable. And they’re loaded with nutrients that help protect your cells, lower your cholesterol, and help fight infection.

FATTY FISH They have certain omega-3 fatty acids that your body can’t make. These could lower your chance of having heart rhythm problems, lessen plaque buildup in your arteries, and cut down on fat in your blood (triglycerides). You might know about salmon, sardines, and albacore tuna. Nordic cultures like herring and mackerel too, which they cook, but also dry, pickle, and ferment. Shoot for two to three servings a week.

NUTS AND SEEDS They’re a source of complex carbs and fiber, as are whole grains, berries, and vegetables. They’re rich in zinc, copper, potassium, vitamin E, niacin, antioxidants, and mono- and poly-unsaturated fats (MUFAs and PUFAs).

BEANS AND PEAS The Nordic diet recommends them as one of the major sources of complex carbs and fiber in your daily diet, along with whole grains, berries, and vegetables. They’re a great source of protein, especially to replace some of the calories you get from red meat. And they have lots of nutrients like riboflavin, B6, calcium, zinc, and iron.

ADVANTAGES OF GOING NORDIC

Cholesterol This way of eating may help lower “bad” (LDL) cholesterol in people who start out with higher than normal LDL levels. And it may work even for people who don’t lose weight on the diet. You should get a cholesterol blood test every 4 to 6 years - more often if you have heart health problems.

Obesity When people shift to this way of eating, they tend to lose weight, especially the fat you carry around your waist. That’s better for you than losing it from elsewhere on your body. And if you follow this plan, it may help you keep those pounds off.

Heart Disease Unhealthy cholesterol, blood pressure, glucose, and insulin levels are all “risk factors” for heart disease -- that is, they make you more likely to get it. Because the Nordic diet seems to improve these issues in many people, scientists think this way of eating might help support heart health, too.

Type 2 Diabetes As with heart disease, this approach helps ease some of the issues linked to type 2 diabetes, like inflammation and obesity. That’s why many doctors figure it probably helps prevent the disease over the long term.

Inflammation It means the swelling of tissues all over your body, and it’s linked to diseases like diabetes, heart disease, and high blood pressure that can lessen the quality and length of your life. A healthy Nordic-style diet seems to be a good way to keep it away. Of course, diet is not the only cause. It’s important to get regular exercise and sleep well, too.

It’s Green, Too! One of the main goals of the Nordic diet is to be environmentally friendly. So while it’s good for your health to eat a diet that’s more plantbased than animal-based, it’s also good for the planet. That’s because plant-based foods are less taxing on the land, the climate, and the atmosphere. So stay healthy and do something for the Earth while you’re at it.

Luxury in the lap of Nature

Regalia THE LUXURY RESORT

pamper and comfort your body in the most luxurious beds after an adventurous trip or a fun filled day.

102 HE & SHE The pristine blue sea, the white sands and the mesmerizing natural surroundings of Ashwem Beach can hold captive the mind and soul of all. Built on such a captivating platform, The Regalia Luxury Resort is one of the best retreats on Ashwem Beach. The Regalia Luxury Resort is situated 60 kms from the airport, 30 kms from Panjim, the capital city, 1.5 km from the local market, at close distance from major night clubs of North Goa and has good connectivity with other parts of Goa. “The Regalia” signifies royalty and it stands true to its name – giving the most royal treatment to its guests. The Regalia aims to pamper the guests withthe best services and amenities. It’s a destination for the finest accommodation. The luxurious ‘Bay View Cottages’ have been built with utmost care and passion. Built with the best Siberian Pine Wood the stay is eco- friendly. The cottages are comfortable all year round as the wood stands sturdy and strong in all seasons. The room tones are enriched in pastel and earthy hues to relax the mood. The furniture are elegant and contemporary. The linen used is of high quality and skin friendly. Pamper and comfort your body in the most luxurious beds after an adventurous trip or a fun filled day. Each room has its own private balcony and an en suite bathroom. All private balconies are provided with outdoor furnishings to unwind and relax at any time. Slide the curtains to reveal the floor-to-ceiling towering glass window and let the natural light seep in to the cozy rooms. Be it day or night, breathe in the freshest sea breeze in the beautiful tropical forest for the ultimate holidays. Enjoy some private moments away from the busy city life with your loved ones. Holidays are to forget the worries and unwind the mind for the fresh start. The Bay View Cottages are provided with all modern amenities and all basic services for that new start. The bathrooms are clean and hygienic with all the modern facilities. The cottages at the top are the most sought after for it gives an exclusive mesmerizing view of the horizon. The different shades of blue and green of the Arabian Sea is a special treat to the eye. The poolside area is furnished with comfortable sun-loungers to soak in the sun. The bar and the restaurant services extend to our pool. Sip on some refreshing drink or nibble on some light bites while you cool off with a dip in the pool. The water is clear and clean and filtered with Compact Filtration System making it hygienic at all times. Indulge yourself at ‘The Flare Bar’ for the best in taste cocktails. Satisfy your palate at our multi-cuisine restaurant engage yourself in the some fun filled water activities at the pool.

‘Amber Rush’. Treat yourself with the mouthwatering dishes prepared with great passion. The freshest and the finest ingredients used bring the best in taste. We use fresh locally caught fish for the authentic Goan taste. The Regalia Luxury Resort is open all year round for all seasons. The staff at The Regalia are courteous, helpful and diligent to make your stay a memorable one. We serve the guests with utmost priority. We provide an amicable environment for a happy stay. The Ashwem Beach of North Goa is blessed with clear and clean waters of the Arabian Sea. It is one of the well maintained beaches of Goa, away from the maddening crowds. Goa offers a climate and a way of life that brings visitors year after year. Be it the solo traveler or a family, whether business or leisure in mind we are an ideal choice for every traveler. The Regalia Luxury Resort built in this picturesque beach is at close distance from the sea. A nature’s paradise, amidst the serene sea beach away from the busy crowded shores. So if its nature, peace and quality time you’re looking for, The Regalia is the right choice.

DREAM DESTINATION • Conference hall with cluster seating for 80 people • Theater sitting for 120 people • Amber Rush our latest multi cuisine restaurant. Great food from Indian to Chinese and continental. Jain food on request (only for groups). • Flare by Amber rush our pool side bar. World class with a wide range of drinks, ideal for pool parties • Flare Lounge • 30 AC rooms including two suites with mini bar, fridge,

Tv, locker & coffee maker • Bay view rooms • Executive rooms • Pool view rooms and suites • Bathrooms with shower cubicles, rain shower, hair dryer & signature toiletries • Complimentary breakfast at restaurant Amber Rush. • Oxygenated pool free of chemicals & Baby pool • Luwark coffee in rooms daily • Welcome drink on arrival • Airport pick up and drop on request • Beach just 40 meters from resort. • Parking available • 24 hours power backup • High speed 100 mbps wifi • Ideal for Engagement ceremonies, Destination weddings / including beach setup. • Best for couples, family groups & solo travellers • DJ nights on demand. In house DJ • Doctor on call • Travel desk • 24 hours front desk • 24 hours security • CCTv cover all over resort.

HE & SHE the regalia resort Ashwewada, Mandrem, Pernem, Goa - 403 512 (India) Ph: (+91) - 72189 68722, (+91) - 70835 97427 M: (+91) 9850096045 For Reservations & Banquet bookings Call : 9146031007 Email: info@theregaliaresort.com Website: www.theregaliaresort.com