In Child nutrition On 24 December 2019
It’s Christmas time and everyone must be craving for some special cakes and desserts. While some may fall for the temptation and give up on their healthy eating pattern, some may just curb their cravings and feel depressed for not being able to enjoy the desserts around and may give up sometime or the other for those tempting desserts and may also surpass their portion size at times. So, why not try something healthy yet tasty dessert, which can satisfy your taste buds and also let you relish guilt free. Below is the recipe of a cake which is made without oil, butter, refined flour, low in sugar and also can be prepared in a jiffy. This treat can be enjoyed by all the age groups. So, this Christmas, rather than store bought or unhealthy stuff, you can also treat your kids with a cake which is full of love and health and made at home. This is a simple tea time cake recipe which can be enjoyed with tea or milk or any other beverages. INGREDIENTS: Instant cooking oats - 2 cups Desiccated coconut powder - 3/4 cup Curd - 1 cup Sugar powder - 4 tbsp Cocoa powder - 1 tbsp Mix seeds - 1 tsp Mixed nuts - 2 tbsp ( I prefer almonds, cashews, raisins and dates, you can pick any dry fruits of your choice) Baking soda - 1/2 tsp Cinnamon powder - 1/8 tsp Method : Into a bowl, add the oats, desiccated coconut powder, sugar powder, cocoa powder, nuts and seeds, cinnamon powder and baking soda and mix well. Keep some nuts aside to garnish on top. Now gradually add curd to the mixture and keep mixing. It will be a firm and hard batter. Now, take a baking mould and line it with butter paper or parchment paper. Put the batter into the mould and press to give the desired shape. Add the remaining dry fruits on top and press gently. Baking : Microwave - In the pre-heated oven at 180 degree celsius for 30-35 minutes. In the pan - in the pre-heated pan, from low to medium flame for 40 - 45 minutes. Air fryer - In the pre-heated air fryer, for 160 degree celsius for 11-13 minutes. Ones the cake is baked, cool it completely on a rack and cut into slices. HEALTHY FEASTING AND HAPPY CHRISTMAS TO ALL!!!
In Diet during navratri On 01 October 2019
Navaratri fast is observed for 8 or 9 days and the food consumed during the fast is nutritionally rich and helping your detoxify. While the food consumed during the fast can help your body rejuvenate, wrong eating patterns followed can mess up the digestive system and devoid your body of all the nutritional benefits. A few tips to for healthy eating patterns during Navaratri: Start you day with warm water and a seasonal fruit. Starting your day with water will help your body detoxify and the fruit will give instant energy to your body. Prefer eating home cooked meals. The vrat thali and combo available at the restaurants may look tempting to you but is not tempting your stomach. As he food items prepared at restaurants are fried in refined and re-used oil, low on nutrition and too high in calories. Do not use refined for frying and cooking at home. Chose fileted or cold pressed oils or ghee in moderate quantities. Do not consume your fried in fried form. The fast observed is to detoxify your body. The fried foods are burdening your stomach and liver with lot of fat to digest and absorb. Do avoid desserts. The sugar is only adding to the empty calories without any nutrition and feeding the wrong bacteria in your gut. If you crave for dessert, you can opt for fruits in the form of fruit raita or fruits mixed with seeds in milk. Consume good amount of fruits throughout the day. The natural sugar in the fruits will make sure there is constant supply of energy without letting you feel weak. Make a juice of mixed seasonal vegetables as a morning or mid-morning meal. The raw vegetables will provide your body with all the vitamins and minerals and good digestive enzymes. Stay hydrated throughout the day. This will help your body throw away all the toxins. And, sipping water throughout the day will keep the unnecessary hunger pangs away. Add proteins to your diet in every meal. This will keep you high on energy, fuller for longer and meals rich in carbohydrates without proteins will add to the inches on your waist. Protein can be added in the form of protein, nuts, seeds, amaranth, curds. If you suffer from acidity then you should take small and frequent meals, avoid fried and spicy foods and consume a small piece of jaggery after all the main meals. Do continue with your regular exercise and routine. Mental detoxification is also equally important and can be achieved by meditation, pranayama, workout, brisk walk in open air and most importantly staying away from screen as much as possible. HAPPY AND HEALTHY NAVARATRI !!!
In Child nutrition On 04 January 2019
Whether winter or scorching summers, Pouring heavy rains or drought, in the best of your health or sick, when we wake up in the morning, all we look for first id a cup of hot tea, coffee or a glass of cold water for it feels refreshing but, the fact is that, it is only hampering our metabolism in return. Bad metabolism is the primary cause of many lifestyle diseases and disorders, the major one being obesity which in turn leads to many health related problems like diabetes, blood pressure, hormonal imbalances, cardiac issues, etc. Hence, a good metabolism is very important and can be achieved by a few lifestyle changes. One of the lifestyle change can be – DRINKING WARM WATER EMPTY STOMACH. The warm water can be of any taste and preference or upon your health conditions like LEMON WATER – reduces the activity of free radicals in the body. APPLE CIDER VINEGAR – if you suffer from hormonal imbalances, food cravings through the day, uncontrolled diabetes. CINNAMON WATER – high cholesterol levels and are diabetes. JEERA WATER – acidity and gastro-intestinal issues. For the change of taste, even flavoured waters can be used, but not to use any store bought or packed flavoured water as they may be artificially flavoured, and we do not want to load our body with preservatives first thing in the morning. One glass of any of the above waters and rest plain water can be taken. It is always better to consult with your dietitian before switching to any of the above water methods. Otherwise, plain warm water is equally good and is proven to have multiple health benefits. So, some of the benefits are: DETOXIFICATION - Following this every day will heal your bodies, provides digestive power and reduces metabolic waste that might have built up in your immune system. IMPROVED DIGESTION – Warm water has a vasodilating effect. It can also cleanse the body by flushing out toxins. Acting as a vasodilator, it widens the blood vessels and stimulates the blood flow to rush towards the intestine aiding in better digestion process. It also helps the food in the stomach to break down faster and digest better. IMPROVES BLOOD CIRCULATION – Flushes out the toxins that are circulating throughout the body, stimulates the removal of fat deposits from the body and the deposits that affect the nervous system. So, detoxification process relaxes the muscles and loosens them so that the blood supply is not cut off to any part of the body. CLEARS SINUSES – It clears nasal congestion quicker than when you drink cold water as the high temperature speeds up the rate at which the mucus may travel. CONSTIPATION – Drinking warm water empty stomach helps improve the bowel movement and relieve constipation as it breaks down the food while smoothly passing through the intestines. Stimulation in the bowel movement helps your body return to normal functioning by maintaining your colon health. ACTS AS ANTI AGING – The toxins accumulated in the body lead to faster aging along with other skin problems like pimples, acne, blemishes and wrinkles. Drinking warm water empty stomach cleanses your body of the toxins and repair the skin to retain elasticity and free your skin from all the related problems acting as anti-aging therapy. ALLEVIATES PAIN – The heat from the warm water has calming and soothing effect on abdominal muscles, which helps alleviate pain from menstruation to headaches. WEIGHT LOSS – Drinking warm water empty stomach leads to a rise in the body temperature and increased metabolic rate. The increased metabolism helps you burn more calories resulting in weight loss. URINARY TRACT INFECTIONS – As the body is detoxified and well hydrated, the problems of UTI’s can be reduced and avoided. BETTER NUTRIENT ABSORPTION – As the body is detoxified, all the organs in the body function optimally with better nutrient absorption and no deficiencies. So, taking up this change in your everyday routine will help you not only with above mentioned but also many other benefits which you will experience post application. Good health starts not just by right eating but also by, right drinking!
In Foods during fast On 26 October 2018
Indian is a country with diverse traditions and cultures. Another important fact is that, every cultural and ritual celebration comes with the observation of fast. Though observing fast can be beneficial when done the right way, they can be harmful for women when observed during pregnancy. Some fasts can be foregone, some are mandatory to be followed even when a woman is pregnant. One such fasting ritual is the karvachauth fast. These fast starts with a meal in the early morning hours before the sunrise and ends with the next meal after the sunset in the wee evening hours, with even no water consumed within this time. To avoid any complications, pregnant women can observe the fast with minimum food quantities allowed. The karvachauth fast can be made a cake walk for these women by following a simple diet regimen and some precautionary measures. EARLY PREPARATIONS: Talk to your doctor – If you wish to observe the fast, do talk to your doctor to check if there are no complications involved and it is safe for you. Listen to your body – even after the doctor has said yes, do listen to your body and check if your body can bare long such long fasting hours without complete meals. DIET REGIMEN: Upon waking up – 1 to 2 glasses of luke warm water. It is better absorbed by the body. Within 15 minutes – 3-4 dates. Full of energy, nutritious and abundant amount of sugar present will keep you high on energy for longer hours. Breakfast – Within 1.5 hours, take a huge bowl of fruits for breakfast. Mix your choice of fruits. But do not mix too citrusy and sweet fruits together. Do add banana, it is a complete meal and will help you stay fuller and energetic for longer. Do add a mixture of seeds to this meal. (melon, sunflower, flax, chia, pumpkin). These seeds are nutritious, loaded with fiber, they help you stay energetic and keep mood swings at bay, maintains your blood sugar levels stable when mixed with fruits. Mid- morning meal – A must meal with many options available. Lemon water with sugar, black salt, salt, cardamom powder and 2-3 saffron strands. Tender coconut water and the coconut. Handful of cashews along if very hungry. Lunch – A large bowl of fruits same as breakfast. 1.5hrs post lunch – a tall glass of milk with 2tsp of homemade of organic gulkand. The gulkand added will take care of your acidity and soothe the digestive system. Evening meal – Amaranth (rajgeera) or peanut laddu or chikki. A good and complete meal to control your hunger pangs. The laddu or chikki preferred homemade with using organic jaggery. Dinner – Break the fast with a small portion of Indian sweet preferably homemade. Do not go overboard on sweets as you still have a meal to go. Overstuffed stomach will only leave you feeling uneasy. Do not opt for any fried and heavy foods like poori, kachori or paratha in this meal. Such a meal can leave you with disturbed sleep, upset stomach and tired body the next day. Opt for simple homemade food like dar, rice, roti and sabzi. Add ghee to this meal to soothe your stomach, healthy gut and better bowel movement. Add a small portion of homemade pickle, to get your blood pressure levels stable. Do not eat out or order in this meal, as after long fasting hours, your body does need freshly prepared nutritious food and the outside food may be readily made, loaded with unhealthy fats and spices with no complete nutrition. Bed-time – ½ cup of warm milk with a pinch of nutmeg powder for restful sleep. SOME TIPS TO HELP BETTER: Stay hydrated. Keep sipping water throughput the day. Fluid intake can be increased by coconut water, lemon water, butter milk and fruit infused waters. No raisins on this day as raisins cause loss of water from the body leaving you more hungry and thirsty. Do not starve. It should be a point to take meal every 2 hours. Frequent meals should be taken if hungry. No plain milk as it can elevate acidity symptoms when fasting. The fruit bowl in lunch can be swapped with sabudana khichdi, samak rice, kuttu flor cheela or makhana kheer. Do break the fast if not able to follow or feel uneasy anytime of the day. The fast can again be ended with khichdi or dal rice. HAPPY AND HEALTHY KARVACHAUTH TO ALL THE MOTHERS TO BE!!!
In Child nutrition On 31 August 2018
One needs to be more cautious about their food during the rainy season, as the wrong food choices may give rise to a variety of infections and health ailments. Following these few do’s and don’ts will help all of you better. Avoid watery fruits and foods – melons, cabbage family vegetables. Avoid meat, seafood and raw or semi-cooked eggs as there are more chances of passing infections from these foods. Eat more seasonal fruits as they help you restore energy. Body’s immunity can be boosted by adding a dash of garlic to all the foods you take. Include more of herbal teas to your diet. Eat steamed salads than raw as they may be contaminated with bacteria. People suffering from arthritis should drink warm water with tulsi and cinnamon on empty stomach, for reduced pain in the joints. Cut down on the intake of caffeine. Include more of barley, whole wheat, millets to your diet. Keep your diet low on sodium to avoid water retention. Avoid leafy vegetables as they are moist and damp and tend to attract more bacteria. Drink plenty of home made soups as that will also help you stay hydrated. Fried pakora is what everyone craves for when it starts pouring. But, since your metabolism drops in this season, these are okay to relish ones in this season being homemade and in moderation. Better is to be avoided. This leaves our cravings option less, so some of the healthy snack options during rains are Healthy homemade soups. Hot ragi/rava idli and piping hot sambar Corn or bhutta Steamed vegetables with some healthy dressings Homemade sprouts chaat or sprouts bhel with some masala chai infused with ginger and pepper. Roasted nuts and seeds with desired seasoning.
In Health Tips On 06 March 2017
As the month of March hits, so does the month of Exams. So, sharing here a few tips useful for both parents and students, to beat the anxiety of examination, combat this part of stress and pass this time smoothly. So, following are the tips: 1. Remember to start your days with fruits always. This helps in improving the concentration, both in class and during examination. 2. Never skip your breakfast and always chose the tradition Indian breakfast made at home, like poha, paratha, upma, etc. These will keep you alert and productive all day through. 3. Try and carry portable and easy to eat meals in your bag when going for classes. They can be peanuts, makhane, channe, sprouts, fruits, laddu or chikki. You can snack them when you get packed between lectures. 4. When you have to stay up late for study, you can have chapati with ghee and jaggery (gud), fruit milkshake or grilled sandwich. 5. It is advised to avoid chips, biscuits, processed packed foods, soft drinks during exams. Rather, eat the foods that you are familiar with. This will help with better memory. 6. Avoiding green leafy vegetables, sprouts, poha, amla, lemon can cause iron deficiency in the body which is medically termed as anaemia. 7. The night before exam, opt for rice based meal like kichadi, curd rice, dal rice with ghee. These foods are ideal to keep you satisfied and keeps the anxiety under control. 8. Prepare healthy snacks in the evening instead of junk and street food like, sprouts chaat, chana chaat, paneer salad, egg salad, vegetable poha etc. 9. Do opt for healthy options while eating out with friends after exam, like chose Indian cuisine instead of pizzas and burgers. 10. Include foods like walnuts, almonds, flaxseeds, coconut, pumkin seeds, figs, fruits. These are the best brain foods you can include in your diet. 11. Watching TV, mobile, laptops, tabs while having food interferes with the absorption of good nutrients in the body. Say no to gadgets 60 minutes before going to bed. 12. Exercise 150 mins per week. 13. Keep yourself and your kid hydrated always. Do carry a water bottle along. 14. In the end, make sure that you get enough sound sleep during the exams. These habits formed by you now, will go with you forever. Good luck for your exams.
In Health Tips On 10 November 2017
The simple things in the routine to follow that can help you beat the pollution (the so called smog) 1. Start your day with a warm glass of water with half a lemon freshly squeezed into it – The source of Vitamin C. 2. Consuming a few tulsi leaves will help you keep the infections at bay. 3. Keep consuming magnesium rich foods like almonds, cashews and walnuts. 4. Keep sipping warm water or warm fluids throughout the day. 5. People suffering from any kind of respiratory infections, restrict yourself stepping out and consume packaged foods. 6. Buying any vegetables from local vendor on the road side, please clean them thoroughly before consuming. 7. A tea made of tulsi leaf, dry ginger powder and black pepper will help you with good digestion and prevents from flu. 8. Consume Turmeric milk at night before sleeping, to keep inflammation away and will fight with the infections (not for pregnant ladies). 9. Swap your sugar in the tea with jaggery. Jaggery loaded with antioxidants and minerals like zinc and selenium will help prevent free radicals. 10.Keep yourself well hydrated. 11. The weather should not be the reason for you not working out. Just switch to indoor workouts.
In Health Tips On 14 November 2017
The day celebrated as “World Diabetes Day” all over the world, India celebrates this day as Children’s day. The children who are going to be the new you and me tomorrow, who are going to take over and rule the world. The children who will suffer from all the chronic disorders like diabetes, if not looked after well today. Diabetes: A metabolic disorder characterized by high blood sugar levels as the insulin secreted is inefficient to do its work. The type 2 diabetes (which occurs later in life) most common type seen is not only arising due to genetic factors, also due to environmental factors like obesity, overeating, lack of exercise, stress and aging. “It’s not that diabetes, heart disease and obesity runs in your family. It’s that no one runs in your family.” – Tony Robbins. Remember this next time before you tell someone that “I got diabetes as a gift from my ancestors – it’s hereditary.” In the today’s era of modernization, we have left behind everything that our parents taught us and the one factor that has been affected majorly is our food eating habits. We have moved our weekly dine-outs from Indian restaurants to Fat food chains who might have stocked up their cooked food from days to weeks. The snacks for kids have changed from dry fruits, fruits, nuts, makhana, chikki to chocolates, granola bars, wafers, instant and other processed foods. The tiffin of school going have been upgraded negatively from Roti sabzi, paratha, dal rice to sandwiches, bread jam, burgers, pizzas, etc. The water used for hydrating kids in the summers have changed from nimbu paani, naariyal paani, sugarcane juice to aerated drinks, colas, fruit crushes loaded with sugar and preservatives. And, to combat the increasing weight of the children- they are put on diets full of oats, quinoa, salads, soups, meal replacers which not only hamper their nourishment in the growing age but also, leads to many other metabolic disorders with age. So, here are some tips that can be followed as a routine for the proper growth and nourishment of the children. – Start their day with a glass full of warm water – this will boost their metabolism and get their organs working fine. Breakfast can be 2 boiled eggs, freshly home made poha, upma, paratha, dosa, idli. Mid-morning- peanut chikki, jaggery chikki, salads, fruits (make it into rainbow colors to attract the kids and supply all the nutrients). Lunch can be roti, rice, seasonal vegetable, khichdi, bajra khichdi, ragi dosa. Evening snack – Milk (trying to avoid the packaged ones), fox nuts, dry fruits, nuts. Dinner – Keep it same as lunch. Give the kids lots of water throughout the day to keep them well hydrated. Non-vegetarians can give chicken/fish/eggs in the meal. For the better IQ improvement of the kids, Fish or Flaxseed can be given as a source of Omega-3. Encourage them to involve in sports and playing outdoors in their free hour. Let’s together make this a better place for our children to live in. Let’s together make this a diabetes free world for our children. All it takes is, growing our children the way we grew; giving them the foods to eat, our parents gave us as a kid. Happy children’s Day to all those beautiful and innocent flowers who will grow into sweet fruits tomorrow.
In Health Tips On 29 November 2017
People today desire to eat clean and healthy, but do not acquire all the nutritional needs which needs cooking of many varieties, due to hectic work schedules, growing responsibilities and lack of time. This forced me look into our traditional eating habits where we were served one complete meal in a bowl – raagi mudde, ragi roti, varai chi bhaat, millet pulao etc. These tiny nutty flavored grains alkaline in nature are the power house of fiber, calcium and minerals are easy and quick to cook food and also serve as a complete meal. Millets are gluten free, hence good for people suffering from gluten intolerance, rich in iron and protein hence can be easily used as a daily staple to meet all our nutritional requirements. The high magnesium content in them helps reduce the effects of migraine and heart attacks. These act as prebiotic feeding microflora in your inner ecosystem. Rich in Vitamin B3, so helps reduce cholesterol. Rich in phytate so, helps reduce cancer risks. These millets also hydrate the colon, so helps with constipation and also with ulcers and colitis. These are not only easily digestible and good for weight loss, being high in fiber and low simple sugars, controls blood pressure and blood sugar levels, and are heart healthy foods. There are 8 types of millets known and extensively used – explaining their nutritional benefits individually. 1. Sorghum (Jowar) A trusted and gluten free millet for weight loss that are extensively used in Karnataka and Maharashtra. These are high in protein, carbohydrates, calcium and iron. Sorghum is also rich in policosanols that helps in regulating the cholesterol levels. 2. Foxtail Millet (Kangni) Rich in smart carbs, does not increase blood glucose levels immediately after the meal. Also rich in iron and copper, helps reduce the LDL levels. A very good staple for people with low immunity. Widely used to cure Typhoid and Pneumonia. 3. Finger Millet (Nachani) A good food for people suffering from ulcers and anemia. This millet helps reduce the body heat so to be consumed mainly in summers. Rich in protein with good amino acids, these contain highest calcium compared to all other grains, so people who are lactose intolerant, you have your new milk here for your calcium requirements. 4. Pearl Millet (Bajra) Rajasthan is very well known for its Bajra ki Roti no wonder why people there are so strong and active all day. 8 times more iron than rice, Bajra is rich in protein, fiber, calcium and magnesium. This millet is very good for lactating mothers for increased milk production. Being high in fiber, good for constipation and digestion issues and also a very good food to heal stomach ulcers. 5. Barnyard Millet (Jhangora) High in fiber content, this keeps you satiated for longer. So, an ideal food for people aiming at weight loss. High in calcium and phosphorus, good for building lean muscle mass. A good antioxidant profile helps in maintaining the body temperature. 6. Kodo Millet (Koden) A good staple for people looking for lifestyle changes. Rich in phytochemicals and antioxidants, this millet will prevent you from major lifestyle diseases. High in fiber, also a good food for weight loss. Low in Glycemic Index, good for people with diabetes and cardiac diseases. A good source of B-vitamins. Help in relieving knee and joint pains. A good food for women suffering from PCOD, as this food nourishes the ovaries and helps with irregular menstruation. 7. Little Millet (Kutki/Saame) Ideal for people of all age groups. Good for people suffering from stomach issues. High in good fat and fiber that helps in weight loss. A couple friendly food helps in improving semen count in men and women with PCOD and other menstruation related issues. Rich source of B-vitamins, calcium, iron, zinc and potassium. 8. Proso Millet Millet with highest protein and low glycemic index carbohydrate content. A carb and energy rich food, good for people when working out strenuously or following HIIT routines. Millets can be used on a on a daily basis or should be included in your diet at least 4 times a week as a replacement for regular roti and rice. They not only add change to the routine staple, are packed with so nutrients adding numerous health benefits.
In Health Tips On 04 January 2018
Hi all, On the last day of this year, I want to share a few tips with you all as in, how can you treat yourself and your stomach well on this day and for the days in the next year to come... Tips: 1. Start your day with a glass of warm water with apple cider vinegar, followed by some more water with some soaked almonds and walnuts. (Do finish one litre water together). 2. Just because you have to attend a party, doesn't mean you stay hungry all day to overeat at night. Just eat your breakfast rich in fats and proteins. 3. Include a big bowl of raw vegetables or salad in your diet for your mid-morning meal if you want to flaunt your abs in the party ( secrets for flat belly) 4. Just like you had your breakfast, eat your lunch too... Some freshly made home-made lunch like dal, rice n sabzi.. 5. Stay hydrated all day... Keep sipping water all the time... 6. Do eat a meal before leaving for the party in the evening, as hungry stomach will make you binge eat on junk later on... 7. You can take a glass of water with apple cider vinegar before going to the party. 8. Go easy on the alcohol... 9. If you have to eat something outside during the party, don't be guilty of eating out. Just don't over eat and do take 5-10 minutes walk after the dinner. 10. Do complete a minimum of 6hrs of sleep that night, and don't rush to the weighinscale the next morning, this will lead to an increase in your cortisol levels. 11. Do include lots of raw foods in your diet the next day for vitamin C and to detox your body. Let the coming year be full of fun, laughter, good health, with the more stronger and prettier you... HAPPY NEW YEAR TO ALL...
In Health Tips On 07 January 2018
As a week of the new-year has already passed by, so might have the resolutions that were taken. The resolutions to make yourself fit, healthy, slim, to fix those hormonal imbalances, six pack abs, get rid of acne, clear skin, combat wrinkles and early ageing, to look young, to join gym, to eat clean and healthy, to take up a diet programme and so many more. Most of them have been taking the same resolutions every start of the new-year, unaware of how to execute them or sometimes, in one’s busy life, these just faded away. So, here I am sharing some tips that will help you adapt a healthier lifestyle in an easier way, keeping you healthy, young and fit this year, and for all those years to come. Wake up in the morning to a glass of water. This will help you cleanse your system before breaking the fast and activate your organs for all days’ work. You do need any fancy or expensive waters for this. Just the plain, filtered water will do the wonders. Go out in the sun for 10-15 minutes. Don’t rush to the weighing scale very morning. Unlike age for fit people, weight is also just a number. Eat your breakfast. Skipping your breakfast will not only spike insulin levels in your body leading to fat storage, but also make you binge eat later in the day. Chew your food very well. A minimum of 12-18 times chewing will help the food digest better and absorb all the nutrients. Keep a watch on your meal timings. The healthy lifestyle starts with healthy time management. Add workout to your routine, let that be of any form. This will help you lose weight, add lean muscle and give your body a toned look. A good sleeping pattern is indeed a necessity. But, sleeping more than 7-8 hours a day will only make your body sloppy. Getting rid of the gadgets one hour before bed will not only help you sleep well but also help all your organs relax and heal better. Keep yourself hydrated. During winters, the thirst is usually confused with hunger making us eat more than what our body needs. Hence the excess weight gain in winters. Keep sipping water to stay off that extra weight in winters. Socializing is good. But in the name of socializing, dumping all the junk food into your system, and later cribbing on upset stomach and widened love handles is not good. This year opt some healthy venue for your social venues and kitty parties like parks, game zones, zumba or aerobic class sessions, exercise clubs and burn calories in a new way. Vacations are good. But, junk in the name of vacations and blaming the place later for increased weight and bloated stomach is not good. Always carry healthy snacks while travelling like nuts, seeds, bars, fruits, and finger foods are a best carry on option if travelling with a toddler. Eat that rice. Rice may be white in color. But, the amino acid profile of rice when combined with dal will help you shrink your belly size. Hope these tips help you stay healthy and strong this year. HAPPY AND HEALTHY 2018 TO ALL!!!
In Health Tips On 22 January 2018
The seeds that have been labelled as the symbol of immortality since ages, nutty in taste but are not nuts, crunchy in texture and tiny in size - The Sesame Seeds. Whenever we think of these seeds, sankranti festival and the January month comes tour mind so that we can relish the delicacy of these seeds but little did we know that these seeds are so beneficial and no less than any multivitamin and mineral supplement that these should be added to our diet on a everyday basis. These seeds are an excellent source of copper, and a good source of manganese, calcium, magnesium, iron, phosphorus, Vitamin B1, B6, thiamin, folate, niacin, zinc, molybdenum, selenium, dietary fiber, proteins and carbohydrates. Most of these names might be never heard of for a layman in the field of diet and nutrition. But these components play very significant roles in our body. Packed with just 50 calories in 1 tbsp., these seeds help with everything, from digestion and circulation to bone strength and inflammation. COPPER – copper present in this is an anti-inflammatory and antioxidant enzyme system, this helps in reducing pan in the joints, bones, muscles and also swelling associated with arthritis. Copper also provides structure, strength and elasticity to blood vessels, bones and joints. Copper is also necessary for proper uptake of hemoglobin as this will maximize the circulation. So, if you are anemic and taking iron tablets, then let the source of copper be these seeds. MAGNESIUM – This compound actively reduces hypertension and also effective in restoring blood flow to the damaged brain cells caused by a stroke. Magnesium also helps in reducing airway spasms in asthmatics and makes breathing easier. Restores normal sleep patterns in women associated with menopause symptoms. Magnesium also reduces the chances of deadly diabetes and manages the symptoms and helps combat the disease in patients having already developed it. IRON – One cup of sesame seeds gives about 20mg of Iron, which is essential to carry oxygen around the body. So, another reason why a person suffering from anemia should add these seeds to their diet on a regular basis. CALCIUM & ZINC – The high amount of calcium and zinc present, are a major boost for your bone health. These minerals also help create new bone matter, strengthening/repairing of the injured or weakened bones or in the conditions like osteoporosis as lack of zinc and calcium rich diet and low blood levels of trace minerals leads to osteoporosis at the hip and spine. Zinc is also important in the formation of collagen, which strengthens the muscle tissues, hair and skin improving the elasticity of the skin and preventing premature ageing. Calcium also helps prevent bone loss that can occur due to menopause or conditions like rheumatoid arthritis. HIGH PROTEIN – They give a protein of 20gms per 100gms of the seeds. A good amount of protein along with all the vitamins and minerals is a great source for healthy bone growth in children. These proteins are present in the readily usable form by the body adding to overall strength, healthy cellular growth, mobility, energy levels and a boosted metabolic function. HIGH FIBER – The high amount of fiber present, helps with constipation, diarrhea, protects your colon health, reduces the risks of GI diseases and cancer. Fiber also helps protect heart health reducing the LDL cholesterol deposition from the arteries and blood vessels. For oral health, they are also eaten as digestives and they help in detoxifying the body and lower the stress levels. Vit E present provides with good skin, nails, hair and also is an antioxidant which provides heart health. Niacin present helps reduce anxiety. A good source of folic acid which aids in DNA synthesis in fetus and prevents birth defects. Oleic acid present helps reduce the LDL cholesterol levels and increase the HDL levels. Methionine present helps you detoxify your liver. Also contains phytate which in anti-cancerous in nature and helps in reducing the risks of cancer. Apart from all these, sesame seeds also contain sesamin and sesamolin. It is these two components that makes these seeds stand as a super food. These fibers play a significant role in reducing the LDL cholesterol and improve the HDL cholesterol levels, prevent high blood pressure and improve heart health. Mimics of these components are being used commercially for cholesterol lowering effects and for their other added benefits. Then why not take these natural sources instead. The benefits of these seeds in overview: Lowers blood pressure Prevents cancer Promotes bone health Iron deficiency anemia Lactation disorders Detoxifies the liver and the body Reduces PMS Symptoms. A good vegetarian protein source Boosts oral health; chewing of this helps remove dental plaque. Promotes heart health Lowers bad cholesterol levels. Relives constipation and prevents diarrhea Prevents and helps combat diabetes Reduces stress and blood pressure Helps prevent headache and migraines when taken with jaggery. Promotes healthy and young skin. USAGE – Use these sesame seeds as a topping, as a dressing for your salads along with vinegar, as a digestive after food, as a tahini spread on your breads and wraps or a simple chutney with your regular staple food. Sesame seeds oil can be used for massaging babies or for the people suffering from joint pains for better bone health. So, do not wait for the next January month to come into enjoy the delicacy of this super food. Add these nutty flavored, crunchy, tiny seeds to your daily diet and enjoy a healthy long life.
In Health Tips On 24 January 2018
Winters are something that everyone dreads of not because of. Not because of the cool breezes and the foggy mornings, but the temperature changes in the weather that our body is not able to take and hence giving us the lethargic feelings of not wanting to get out of the bed, wrapped in the comforters all day long, loaded cups of coffee and tea, and the non-stop sneezes and running nose. So, here is a list of few foods along with their usage tips that will not only make you feel warm in winters, but also build your immunity and keep cold and flu at bay. TURMERIC: Turmeric is widely recognized to augment immunity as is fungicidal, antiviral, and anti-bacterial in nature, improving the blood movement and liver detoxification. Adding a pinch of turmeric to boiling milk will not only reduce inflammation in the body but also keeps the body warm from within. DRY FRUITS: Dry fruits like almonds, dates and walnuts are good for generating heat in the body during winters. They also help in curing anemia, iron and other vitamin deficiencies. Add them to your daily salads, milk or eat them raw. EGGS: Filled with all the essential vitamins and amino acids for a digestible protein, a complete meal in self, eggs not only keep your body warm in winters but also help body fight infections. This powerhouse of energy, add it to your diet boiled, poached, fried or as you like it. HOT SOUPS: Eating hot soups during winters is the easiest and healthiest way to get warmth when your body gives up due to extremely cold weather outside. Add soups to your dinners and enjoy the comfort of warmth along with shedding some weight as this happens to be a low calorie and filling food when made at home than those ready to packet foods. FENUGREEK (METHI SEEDS): Winter miraculous foods with antiviral properties, that will help eradicate the chances of getting cold. This food will also provide comfort during running nose and sneezing due to its heat generating properties. CINNAMON: A wonderful ingredient to dry up excess moisture and mucus present in the body. Helps increase metabolism, progress blood flow and also helps in better absorption that augments the core body temperature. Add them in powdered form to your tea, green tea or as a sweetener to your beverages. PEPPERCORNS: Black or white, rich in antioxidants, this is the best winter spice to keep your body warm and keep the cold symptoms away. Top freshly crushed on your salads, foods, eggs and toast. HONEY: A traditionally used medicine for cold and flu, regular use in winter season will keep your body warm and aid fight chilly cold outside. TULSI LEAVES: Rich in Vitamin A, C, and iron, helps the body combat respiratory problems. Very good natural antiseptic, treat allergies, infections and inflammations. GINGER: Taken daily, keeps the body warm and keeps your lungs and respiratory tract free from phlegm, builds immunity in winter season and augments the blood movement in the body. Tulsi & Ginger when taken in combination- A very good stress reliever and lifts up your mood. Treats cold and flu by keeping your body warm. Rich in antioxidants helps fight free radicals and harmful chemicals keeping your youth maintained for longer. Aids in digestion and prevents formation of gas in the stomach. SESAME SEEDS: Whether the black ones or white, these tiny seeds are miraculous in their own way. Adding this to your diet, peeks up the metabolism, regularize the endocrines, increases the body temperature and help us stay warm and also helps cure chronic respiratory problems like pneumonia, bronchitis and asthma. Roll it into sweet laddoo with jaggery and dry fruits or top it up on your sabzi, roti and enjoy. SAFFRON (KASHMIRI KESAR): Royal and rich food items which not only help you stay warm in the winter, but also add glow to your skin. Mix a few strands to boiled milk mixed with dry fruits or just soak for a while in warm water and take it before going to bed. Add these foods to your diet and stay warm and comfortable in the winters without having to suffer from cold, sneezes, flu and running nose.
In Health Tips On 02 March 2018
HOLI – The festival of colors, family gatherings, parties, outings, loads of exertion and last but not the least, the sinful delights of food varieties around the corner that ranges from sweets, savories, chutneys, drinks to all the food items that have been dipped into the oil at high temperature burning themselves just to add the flavors to your tongue and satisfy your taste buds. We all look forward to celebrate holi with the beautiful bright colors, enjoy all the food but do not want to end up ruining our diet plans. So, here are a few tips that make sure that this holi, you don’t just have a happy and beautiful skin but a healthy and beautiful stomach as well. Since holi is celebrated in the start of the summer season, do keep your consumption of fried foods to the minimum and prevent yourself from indigestion and heart burn. Holi is a festival that needs a lot of energy. So, kick start your day with a banana, a fruit rich in potassium that will keep your blood pressure levels on check and will help you stay on your toes with its high energy content. Do keep munching healthy snacks in between. Besan ka cheela with mix veg paneer burji, moong dal thepla, idli with sambar and chutney, or green peas uttappam are the best high protein breakfast options to start your day with on this exerting day. We all understand our love for the festivals and the food items. Do keep the serving size very small so as to taste the food and not just indulge into it like there is no tomorrow. Drink lots of water to stay hydrated and eat salads as snacks to curb your appetite for those large servings of sweets and chats. Do drink a minimum of 10 glasses of water to keep your body hydrated and cool when you spend all your day out in the scorching sun. Do try to attend some dance holi parties to keep yourself active and burn those extra calories you just ate deliberately. Last but not the least, do protect your skin by avoiding harsh colors and playing freely with gulal and herbal colors. Hope your life is framed with all the colors of love and happiness today and always. HAPPY HOLI!!!
In Health Tips On 08 March 2018
PREGNANCY is all about - Carrying a blessing in your belly. An infinite love blooming in your heart. Thinking about yourself second and your child first. Anxiously waiting to hold your child for the first time. These things will remind every mother reading this, her days of pregnancy, her days of blessing. These days have also left some unwanted and unforgettable memories in a few mothers. Some memories in their mind and for some on their body. Yes, you read it right. The memories and the thoughts of being hungry, nauseous, tired, can’t sleep, terrified, thrilled, anxious, pregnant and all those tantrums which made your 9 months of pregnancy a miserable time leaving you with gestational diabetes, anemic, hypertension, thyroid hormone imbalances, c-section, underweight baby, loss of blood from the mother, hospitalizations, baby born with defects, sudden abortions and in some worst case scenario, death of the baby. Most of these scenarios could have been and can be avoided by taking your pregnancy not just as a blessing, and for some who take it as a disease, but also as a responsibility. Coming to responsibility, many of the men out there might be avoiding the reading of this section by assuming that, pregnancy is all about ladies. The responsibility of the successful pregnancy and this piece of reading is also for every man out there whose mother, sister, friend, colleague, wife, and neighbor and also daughter will be pregnant someday. By gaining the knowledge on how to have a healthy pregnancy and the maximum outcome of it will ensure that such above mentioned scenarios can be avoided to a great extent and that can be achieved by eating right before and during the pregnancy. Pregnancy is not about just those 9 months, it’s all about giving birth to a new life, for which your body needs preparation way before time by eating right, taking the right supplements and adopting the right activities. The woman who enters pregnancy with full nutrient stores, sound eating habits, and a healthy body weight has done much to ensure an optimal pregnancy outcome. Then, during pregnancy itself, if she eats a variety of nutrient-dense foods, her own and her infants health will benefit further. And the infants, who are well nourished in the womb, have an enhanced chance of entering life in good physical and mental health. The effects of under nutrition during reproduction will vary depending upon the nutrients involved, the length of time it is lacking and the stage of gestation at which it occurs. If women are underweight before pregnancy, with poor nutritional status, lead to Low Birth weight infants, premature spontaneous rupture of membranes, infection and anemia. Ever imagined how all this happens? Right from early stages when the embryo is just about 2 inches long to a fetus growing at a tremendous pace increasing in size and weight from mere 15grams to 2700grams around the 40th week. To support this rapid growth, which includes formation of bone, production of blood, building of muscles, brain, other tissues, the fetus solely depends upon the nutrients supplied by the mother and the mother can supply all these nutrients adequately when she is on a good nutrition regimen giving the body all the required vitamins and minerals and facilitating their better absorption with the right combination. We have always heard about our ancestors asking us to eat more during pregnancy, as the mother is the only source from where the growing baby can acquire all the nutrients for proper growth. Well, all they meant is eating energy dense foods rich in proteins, fats, carbohydrates and the vitamins and minerals which have their own roles to play in the protection of the mother and in the development of the baby. ENERGY – we need more energy dense foods during pregnancy for Growth and physical activity of the fetus. Growth of the placenta and maternal tissue, Increase in maternal body size and fat deposition (gradual increasing of subcutaneous fat in the abdomen, back and upper thighs serves as energy reserve for pregnancy and lactation). Carrying the weight of the fetus and extra maternal tissues. The fat accumulated throughout pregnancy (specially the first 30 weeks) acts as an energy reserve. When the supply of calories is inadequate, the fat and tissue may be used up to provide high energy needs of the rapidly growing fetus and leaving the mother’s health in a bad condition. Energy dense foods during pregnancy apart from rice and wheat are – bajra, jowar, maize, ragi, roots and tubers, etc. PROTEIN - Extra protein is required during pregnancy for The rapid growth of the fetus Enlargement of uterus, mammary glands and placenta. Increase in maternal circulating blood volume. Formation of amniotic fluid and storage reserves for labor, delivery and lactation. Transfer of amino acids from mother to fetus. If protein requirement are not met during pregnancy: There is increased risk of pregnancy. Fetus may grow at the expense of mother. Maximum growth of the baby cannot be obtained. Less number of brain cells. Protein rich foods during pregnancy are – chicken, fish, eggs, every kind of lentils, legumes, cheese, paneer, etc. FATS: The requirement of fats in the form of EFA’s are very high during pregnancy as these are very essential to the formation of new tissues. A pregnant woman’s diet should contain minimum 20% of fat. These fats relax muscles and blood vessels of the uterus and makes delivery easier. Lack of fats in diet adversely affects pregnancy outcome. Hence, dietary intake of these is very vital during pregnancy as these are also important for neural development and growth. Fatty acids rich sources are oils, ghee, walnuts, fish, peanuts, meat, eggs. CALCIUM: The requirement of calcium doubles during pregnancy. For the calcification of fetal bones and teeth and also for protection of calcium resources of the mother to meet the high demands during lactation. The amount of dietary calcium needed is reduced when Vitamin D is available. Use of Vitamin D and calcium reduces muscular cramps of pregnancy. Adequate amount of vitamin D and calcium is required to prevent osteomalacia (weakening of the bones). It is essential to meet the calcium needs during pregnancy to conserve the mother’s bone mass as the fetal bones begin to calcify in the last trimester. Milk and its products like cheese, paneer, curds are the locally available and inexpensive sources of calcium. Low serum calcium levels lead to leg cramps during pregnancy. Adequate calcium and magnesium should be taken to relieve leg cramps. VITAMIN D: this vitamin is very important as it is required for maternal calcium absorption. Deficiency during pregnancy results in neonatal hypocalcemia and hypoplasia. Excess Vitamin D results in complications like atherosclerosis, hypercalcemia, calcium deposit in organs and mental retardation in infants. Exposure to sunlight is usually sufficient to provide the recommended amount of Vitamin D during pregnancy. Vitamin D and calcium are also useful to reduce muscular cramps in pregnancy. VITAMIN B9 (FOLIC ACID): We all have known about the folic acid supplements during pregnancy and in some cases, even before we got pregnant but, little did we know about its work and the food which can provide us with folic acid and help us overcome the deficiency. Needed for normal fetal growth Prevents macrocytic anemia of pregnancy Needed for synthesis of DNA & RNA, as the requirement increases during growth. Needed for development of RBC’s as the blood volume of women increases during pregnancy. Deficiency of folic acid may lead to spontaneous abortion and labor complications such as preterm labor and low birth weight infants. Most important to prevent neural tube defects like, spina bifida. Can also lead to anencephaly – absence of brain in the fetus. Pregnancy induced hypertension. Also leads to selective spontaneous abortion of defective fetuses. The foods that can give you natural forms of folic acid are – dark leafy vegetables, legumes, soya, almonds and peanuts. Ever wondered how women in the previous era delivered healthy babies even without folic acid supplementation in the earlier ages, because they did eat healthy and energy dense foods, had active lifestyle and included all these locally available and not so difficult to find foods in their everyday diet. IRON: There is an increased requirement of Iron during pregnancy. Required for better growth of fetus and placenta. For the high levels of Hemoglobin storage in the infant which will be stored in the infant’s body and help survive for 3 to 6 months. For the increase in the Hemoglobin levels as the maternal blood volume increases in the second trimester due to increased production of hemoglobin in mother. Iron rich foods – meat, liver, fish, eggs, green leafy vegetables, cereals such as wheat, ragi, jowar and bajra, pulses, jaggery, and dried fruits. Ladies craving to eat nonfood substances like laundry starch, clay or ice cubes is due to the deficiency of calcium or iron. Some ladies believe these to be normal symptoms of pregnancy and ignore them. Including nutrient rich foods will help women overcome this symptom. VITAMIN C: The antioxidant vitamin we all have known about, taking in the form of green tea, supplements, citrus fruits etc. Taking Iron through foods should be accompanied by Vitamin C, as it enhances the absorption of iron (not when taking iron tablets) Milk, tea and coffee inhibit iron absorption. So the supplement should be taken with any other liquids apart from these. Low Vitamin C intake during pregnancy leads to premature rupture of fetal membranes, neonatal death and may also lead to preeclampasia (Hypertension during pregnancy) Vitamin C rich foods are citrus fruits like lemon, orange, sweet lime, guava, amla, berries etc. SODIUM: We have all known about the unusual cravings during pregnancy occurring due to the hormonal and biochemical changes. Craving for foods like pickles, papads, chaat, fried foods with the fear of suffering from hypertension during pregnancy which usually occurs due to excess intake of sodium commonly known as salt. The fear is so much that some ladies during pregnancy restrict their intake of salt completely or to less than required. Sodium restriction in diet during pregnancy can cause severe hormonal and biochemical changes. Sodium deficiency can cause an increased risk of eclampasia, prematurity and low birth weight of infants. Iodine deficiency can lead to abortion, still births, congenital anomalies and psychomotor defects. So, do know the philosophy of moderation and do consume salt even when pregnant. Pickle when taken in moderation acts as a probiotic which will maintain your gut health. Limit your sodium intake by saying no to packed foods rich in salt like wafers, chips, ready to eat snacks and foods. ZINC: Zinc deficiency during pregnancy adds to the risk of LBW infants and also risk of preterm delivery. Zinc deficiency post-delivery during nursing leads to fetal mortality and malformations. Foods rich in zinc are meat, sea foods, beans, seeds, and green leafs. VITAMIN A: Vitamin A deficiency during pregnancy leads to night blindness, severe anemia and preterm deliveries in mother. Low retinol also leads to systolic hypertension. Excess Vitamin A can be toxic to the fetus as this can cause malformations in fetus and also increased risk of birth defects. So, do consult your nutritionist to know your requirement of this vitamin. Vitamin A rich products – dairy products, fat spreads, eggs, carrots, leafy vegetables. VITAMIN K: Vitamin K produces prothrombin, needed for the normal coagulation of blood, needed to prevent neonatal haemorrhage. Vitamin K rich foods are green leafy vegetables, dry fruits, meat, and dairy. WATER SOLUBLE VITAMINS: As these set of vitamins are not stored in the body, they need to be supplied every day to the body through our diet. These vitamins can be acquired by all the kinds of vegetables and fruits, etc. A few of them are explained here. THIAMINE: thiamine during pregnancy helps to relieve the nausea of pregnancy. RIBOFLAVIN: Low riboflavin may lead to skeletal malformations like shortening of bones and fusion of ribs. VITAMIN B6: Low Vitamin B6 results in high blood pressure, oedema and proteinuria during pregnancy. Also helps in controlling nausea during pregnancy. ALCOHOL: Alcohol consumption for anyone is not good. Just imagine about its effects when consumed during pregnancy. High alcohol consumption during pregnancy may lead to reduced birth weight and length in child including small head, size and other abnormalities. Can also show mental retardation and stunted physical growth. Absorption of B vitamins, antioxidants which protect us from the damage of free radicals and utilization of folate is also reduced by the consumption of alcohol in pregnancy. CAFFEINE: Tea or coffee first thing in the morning is bad for one’s health is known to all. But, excess of it during pregnancy has its own consequences to offer. More than 3 cups of caffeine a day lead to low birth weight infants and also spontaneous abortion. Caffeine is present in most of the food items which we generally store in our kitchen and refrigerator like every kind of coffee, tea, drinking chocolates, energy drinks, aerated drinks, chocolates and flavored cakes and pastries. Even after people know so much about good foods and nutrition during pregnancy, they still tend to avoid for the various reasons known to them. When not eating adequately, she supplies nutrients to the baby in the womb by withdrawing them from the tissues of her own body. This tissue depletion weakens her so much that she is unable to cope with the stress and strain of child bearing. Weight gain during pregnancy is ok, it’s ok to be fat in the normal range, but its not ok to deprive yourself of the nutrition and not taking care. Frequent visits to a family doctor and mainly a nutritionist will enable the pregnant woman to learn what she should eat to safeguard her health as well as for an uneventful pregnancy and deliver an strong and healthy baby. So, just make healthy choices for your baby, visit a nutritionist to know the requirements of your body and the baby growing in it and always remember “you are braver than you believe, stronger than you seem, smarter than you think and twice as beautiful as you’d ever imagined because you have a beautiful and healthy soul growing within you, so the best way to keep your baby healthy is to keep yourself healthy.”
In Health Tips On 16 March 2018
Fasting is observed by people for it is believed that, fasting can purify his/her mind, body and soul. Fasting is also observed so that our body is detoxified by all the toxins that are accumulated with our everyday eating habits and other practices. This navratri fast observed twice a year, comes with many food restrictions to be followed. The same kind of fast is also observed for a day on ekadashi, janmashtami and mahashivaratri. This fasting can have a direct impact on your body and mind. Therefore, it requires an enormous sense of responsibility and a proper nutritional guideline while planning a fast during navratri to keep you energetic and healthy all through the day. Hence, here are a few foods that are allowed to eat in fast, along with their benefits and overconsumption effects, so that you can plan your fast better, keeping yourself devoid of hunger pangs, lethargy, laziness, nausea or weakness. SABUDANA – Also called as tapioca pearls are the first food to come to our mind when we think of fasting. This energy loaded food is easy to digest and helps to cool your body temperature. Loaded with Vitamin C, Calcium and minerals, helps to keep you energetic throughput the day. High in potassium, good for regulating blood pressure and cardiovascular system, considered as a good antidote for hypertension. Rich in iron will keep your hemoglobin levels up even during fasts. Will help in healing digestive issues like bloating, constipation, indigestion, flatulence and acid reflux. BUCKWHEAT (KUTTU) – Not related to wheat family, this is a gluten free grain, so can be consumed by people with gluten intolerance. A food with low GI, also good for people who are diabetic. Will keep your blood sugar levels regulated even in the fasting state. With all the essential amino acids present, a very good source of protein. Its high fiber content will improve digestion and aid in weight loss. AMARANTH SEEDS (RAJGEERA) – A gluten free seed rich in calcium, will improve bone health. Rich in cysteine will help your hair stay strong and healthy. Slow to digest, will leave you feeling fuller for longer. One of the few food items containing lysine. Lysine helps the body absorb calcium and promotes bone health. Rich in potassium so will keep a check on your blood pressure levels. BARNYARD MILLET (SAMWAT KE CHAWAL) – A good source of digestible fiber and protein, so losing weight and gain lean muscle can be done together by eating this food. A food low on Glycemic Index, ideal staple on fast for people with diabetes. A good source of B-complex vitamins to keep you away from anemia and weakness. WATER CHESTNUT (SINGHARA) – A good water content and high in fiber, these are packed with all the essential nutrients. Gluten-free, low in saturate fat and cholesterol free, a good snack as tuber or a staple as flour (aata) during the fast. Low in sodium and high in potassium helps with hypertension. High in riboflavin, helps relieve symptoms of repeated headaches and migraines. Considerable amount of Vitamin E present helps with premenstrual and post menstrual symptoms. Also helps relieve the symptoms of dysentery and diarrhea. A good coolant to the body due to its high water content also helps in alleviating mood and good for sound sleep due to high Vitamin B6 content. FOX NUTS (MAKHANA) – One of those superior dry fruits, rich in protein, carbohydrates, fiber, magnesium, potassium, phosphorous, iron, zinc, a low calorie snack which you can munch to lose your weight. Low in fat and sodium, a good snack to beat your evening snack hunger pangs. Low in GI, a good snack for diabetics. Good for heart, reduces inflammation, helps with infertility and also flushes out toxins, good for liver and spleen, rich in calcium with so many benefits, the old style makhana has made a comeback as the new popcorns. SWEET POTATO (SHAKARKANDI) – These high in fiber tubers, will help you lose weight, also help in better digestion due to their magnesium content. Loaded with healthy vitamins, minerals and proteins, these keep you satiated for longer duration. A good immune booster as they are rich in antioxidants like beta-carotene and vitamin C, along with B complex vitamins. These have a soothing effect on stomach and intestines, hence used for reducing pain ulcers in the stomach. Rich in vitamin C, produces collagen that maintains your skin elasticity. High magnesium content in this acts as a anti-stress mineral and helps you relax better throughout the day. These are low in GI, and do not release glucose immediately in the blood after food, hence can be consumed by diabetics in the moderate level. So, these in the form of baked, roasted or occasionally even fried at home can be your new French fries. POTATO – Potato has been our regular staple vegetable for ages but being avoided now for a myth of gaining weight with it. Potatoes are an excellent source of vitamin C and potassium (good for people suffering from hypertension). Fat, sodium and cholesterol free. A good source of Vitamin B6 that helps all your carbohydrate and proteins consumed metabolize better. Potatoes look huge as they contain about 70-80% of water. Considering the myth that consuming potatoes make you fat, it depends upon the source of potatoes you opt for. If they are consumed in the form of fries or wedges or patties at fast food joints, then one is bound to gain weight. Knowing the right amount and right combination, potato can also be used as a food to help you lose weight. PUMPKIN – Apart from being used for Halloween decorations, pumpkin is known for its dense nutrient content rich in vitamins and minerals and low in calories. Rich in beta-carotene which is an antioxidant. Good potassium content so a positive effect on the blood pressure. These are also a good source of fiber helping you with constipation and promoting regular bowels. DRY FRUITS – Dry fruits are a must eat, whether on fast or not. These energy packed foods come with most unqiue and amazing health benefits. Dry fruits are packed full of energy and calories. These are a good to go snacks and keep you full for longer. A great alternative compared to all the other packed and processed snack foods. Some of the dry fruits are rich in antioxidants and plant polyphenols that help you fight heart disease, cancer, osteoporosis, diabetes, and degenerative diseases of the brain. Some of these contain high amount of beta carotene, vitamin E, niacin, iron, magnesium, potassium and calcium. Prunes, raisins, apricots contain high levels of iron and prevent from anemia. Rich in potassium, vitamin A, fiber, copper, prunes help in maintaining high energy levels. Almonds help in the formation of new blood cells and help improve hemoglobin levels. A tasty and convenient snack, dry fruits and nuts are the ideal substitute for fast food high calorie junk snacks. With natural sugars and fiber, zero cholesterol and fats, and a variety of delectable flavors, these are an easy source of all essential nutrients. MILK AND ITS PRODUCTS (PANEER, CREAM, GHEE, CURDS) – These are a must on everyday basis when on fast. While observing fasts, we do make some food restrictions that may leave you deprived of nutrition, especially proteins. Hence, milk products like paneer and curds are a very good source of protein that will maintain your muscle health. Ghee can be used to cook your food in, a fat which will help the stubborn fat in your body mobilize. Milk should be an everyday drink to fulfill your calcium requirements, provided you take it from a genuine vendor. FRUITS – Loaded with fiber, water, antioxidants, vitamins and minerals, the seasonal fruits are the best to go snacks or meal on fast any day. Since fruits do contain natural form of sugar, diabetics can consume fruits but do need to keep a watch on the quantity. SOME USEFUL TIPS: Consuming fried foods during fasts may lead to gastric issues. Let there be more of roti made of any flour instead of poori and papads. Do keep yourself hydrated by sipping water all day. This will prevent you from feeling bloated and keeps your skin glowing. Always opt for whole fruits rather than fruit juices. The juicing will remove all the fiber, dense in calories and loaded with sugar. There may be only one complete meal in a day. Opt for small, frequent snacks in between. So, these are the food items along with their benefits that will help you add health and make you stronger and energetic even during fasting. HAPPY AND HEALTHY FASTING TO ALL!!!
In Health Tips On 07 June 2018
Let the first day of this month with academic year re-opening be a pleasant yet temporary good-bye to your vacation cheats, holidays, eating almost every junk available, unending parties and invitations, kids wandering around all the junks and quickly putting them in their mouth when no one's watching. Le the start of this new academic year a start of healthy routine to you and your kids, so that the kids make the most of it. A few tips to keep your kids healthy during the academics. 1. Plan your kids meal a day prior so that you can complete their nutritional requirements. (Food made in a jiffy without better planning is usually incomplete in Nutrition). 2. Inculcate the hygiene habits in your kids by asking them to use washroom and brush immediately upon waking up. Not to forget combating the main cause of most of the infections is by washing hands before and after every meal, after returning home from outside, after the play, and every time the kid uses washroom. 3. Start their day with some water followed fruit and dry fruits. 4. Never let the kids leave home empty stomach. A homemade healthy breakfast will keep them happy, healthy and help them concentrate better on studies. 5. Let the breakfast never be a packed food (never recommended anytime of the day though). Some of the breakfast options can be idli, dosa, upma, poha, paratha, roti sabzi, eggs in any form, and vegetable sandwiches with paneer etc. A small serving of vegetables and fruits along will pack their body with all the required vitamins and minerals. 6. Do teach your kids the importance of homemade and nutritious food. Refrain them from eating bakery or packed products in the lunch break hours. 7. The lunch can and should be anything made at home like roti, dal, sabzi, rice, parathas. 8. Sharing not only increases bonding between friends but will also add to their Nutrition by providing more varieties of foods. Teach them the importance of sharing their lunch boxes. 9. Kids need to stay hydrated too. Do pack their bags with water bottles and also tell them why they need to finish drinking that water. 10. Ones they are back do provide them with some healthy snack. A small part of the lunch will also do if nothing's available. Occasionally, a chocolate or some wafers or a piece of cake will also do. (They are kids, they are running around all the time getting tired, run out of their glucose stores so they need to replenish and they will be easily able to burn these calories in their evening play session again). 11. Never reward your kids with food of their choice. Ones developing this as a habit, it may make them a picky eater leaving them under nourished or lead to obesity in kids. 12. Indulge your kid into some evening sport activity. It will help them stay strong, active and keep away from obesity. 13. A good session of completing the home work, soothing homemade dinner with the family, a little more play and it's good to call it a day. HAPPY SCHOOL REOPENING TO ALL!!!
In Child nutrition On 08 June 2018
Summers are the season when most of the people complaint of dry, itchy, tanned and saggy skin blaming it to the rising temperature. Little de we know that these problems are due to the dehydration of our skin losing all the essential moisture. So, here are few things that we can provide to our body by some additions in the diet and few skin care tips using the foods. Omega – 3: The skin is the largest organ acting as a barrier that protects our body from most of the problems. This skin is made up of certain amount of fat as well with omega-3 as major one. Lack of this loosens your skin not being able to retain moisture. So, supplying your body with omega-3 rich foods makes your skin a much strong barrier and helps retain moisture. Some of the omega-3 rich foods that can be included in your everyday diet are walnuts, flaxseeds, chia seeds, soyabean and fish. Liquids: There is no better alternative to a healthy body and skin than drinking 2-3 liters of water a day. One coconut water every day will also come as a host of glucose and many essential minerals helping you restore all the lost liquids and stay hydrated and also acting wonders on your skin. Stay Moisturized with Sunscreen: A good SPF moisturizer will come in handy anytime preventing your skin turning dry and itchy and also stay away from sun tan. Mask it: A good mixture of grated cucumber and fresh aloevera gel applied as a mask for few minutes and then washed off will help your skin stay soothing, supple and hydrated. Try it to believe it. AC hacks: Air conditioners come to our savior in these scorch summers. A good night’s sleep without them is a nightmare. But, were you aware that, the AC’s absorb the moisture from the room and our skin leaving us dehydrated to give the cold feeling. Just to confirm, check your skin when you wake up. To retain the moisture in the night with AC’s and staying cool is, never forget a good aloevera based moisturizer in the night and set the AC temperature to 26+ C. Stay hydrated and healthy this summer!!!
In Child nutrition On 14 June 2018
A usual beverage obtained after churning butter from cream or easily made at home by mixing curd with water along with some spices. This drink, usually used as a beverage in summers to keep the body cool or as a digestive usually comes with many unknown benefits. Low in calories – One serving of buttermilk made of low fat milk is only 100 calories and 2.2gms fat. So, low fat beverage is any day a good one. Contains abundant bioactive proteins that help reduce blood pressure. Calcium – 284mg calcium per serving which is essential building block of bones and skeletal system of the body also helps teeth stay strong. Vitamins & Minerals – contains Vitamin A, C and other B vitamins including thiamine, riboflavin, niacin and pantothenic acid. Contains many essential and trace minerals like iron, magnesium, phosphorus, potassium, sodium and zinc. Riboflavin – 0.4mg riboflavin present which is important to convert food into energy helping the body detoxify. Protein – one serving will give about 8gm of protein. Probiotic food – As a fermented milk product, it contains live micro-organisms with health benefits. Helps populate your intestine with health promoting bacteria that improve the immune function, reduce bacteria and also helps with irritable bowel syndrome. Water – as over 90% of it is water, its consumption helps to maintain the water balance of the body, satiates unusual hunger pangs, a good drink for people looking for weight loss. A beverage full of electrolytes when rightly spiced, hence effective to prevent dehydration, fight against the heat and loss of water from the body. Keeps the digestive tract healthy which also reflects on the skin. A complete food with good nutritive values for a balanced diet with protein, carbohydrates, minimal fat, vitamins and essential enzymes present. Acts as an astringent as it helps in reducing pores caused by acne and pimples. Reduces hyper motility of intestines during diarrhea and also shrink hemorrhoids. The bacteria present inhibit the growth of hostile or illness causing bacteria inside the intestinal tract and promote growth of beneficial bacteria needed for digestion. To be taken liberally when administered antibiotics as antibiotics wipe off the useful intestinal flora. Recipe: My favorite recipe for a good, appetizing and tasty buttermilk is – Curd and water churned together if the traditional one unavailable, add salt, freshly grated ginger, green chilies paste, cumin powder and chopped coriander leaves and a tasty, preservative free beverage is ready to be relished for its amazing health benefits.
In Child nutrition On 22 June 2018
Surya Namaskara or Sun Salutation is an ancient yoga technique of paying respects to the sun. The asana is practiced for some scientific reasons and many health benefits as well. Solar plexus which is located behind the navel is connected to the sun. Regular practice enhances the size of the solar plexus that helps in increasing creativity, intuitive abilities, decision making, confidence and leadership skills. This asana constitutes of 12 different postures, a few repeated, with each of the posture having its own benefits. Pranamasana (prayer pose) – This posture helps to relax and calm body and mind. Strengthens thighs, knees, ankles, and firms up the abdomen and buttocks, reduce flat feet and improve posture focusing mainly to the lower part of the body. Hastauttanasana (raised arms pose) – Slight arching of the back, a great exercise for shoulder, spine, ribs and back muscles. Stretches the chest and abdomen, lifts energy up through the body. Hastapadasana (hand to foot pose) – Makes the spine supple and tones the abdominal organs increasing the digestion capacity, helps in correcting the faulty posture, increases blood flow to the brain, and energize the pituitary, pineal thyroid and parathyroid glands by increasing blood supply to these areas. Ashwa Sanchalanasana (equestrian pose) – Stretches the quadriceps, iliopsoas muscles and spine, stimulates abdominal organs, increases muscle power. Parvatasana (mountain pose) – strengthens legs and arms, stretches calf and spine muscles, relieves varicose veins. Dandasana (stick pose) – Improves posture, strengthens back muscles and spine, stretches shoulders and chest. Ashtanga namaskara (salute with eight parts) – works on the entire body, from the muscles of neck to the shoulders, upper arms, forearms, back and abdomen. Strengthens joints in legs and arms. Bhujangasana (cobra pose) – Relives tension in back and spine, stimulates and expands chest, rejuvenates kidney and adrenal glands, strengthens the nervous system positively effecting all vital functions. Strengthens and relaxes the entire back by harmonizing the energy flow to both its superficial and deep muscles. Adomukh Savasana (downward facing dog pose) – Reduces stiffness in the shoulder blades and arthritis in the shoulder joints, relieve pain in the heels, softens calcaneal spurs. Stimulates the nerves and regulates the heartbeat. Ashwa Sanchalanasana Hastapadasana Hastauttanasana BENEFITS OF PRACTICING EVERYDAY: The postures are a right blend of warm ups and asanas. Stimulates the abdominal muscles, respiratory system, lymphatic system, spinal nerves and other internal organs. Tones the spine, neck, shoulders, arms, hands, and wrist, back and leg muscles promoting overall flexibility. Weight loss These postures help stretch abdominal muscles acting as an intensive physical exercise that works on every part of the body while helping you shed pound and improving metabolism, where a single round helps burn around 14 calories. Hair growth – improves blood circulation to the scalp, preventing hair loss. Increased blood circulation nourishes the head and enables a healthy hair growth. The different postures also help prevent greying of hair. Glowing skin – improves blood circulation to all parts of the body, keeping the skin young. Children health – helps children calm their mind, improve concentration, build endurance. Reduces the feeling of anxiety and restlessness especially during exams. Regular practice gives strength and vitality to the body. Aids in muscle growth in the children making the body more flexible. The postures stimulate sluggish glands like the thyroid gland and induce it to increase hormonal secretions. Regular practice helps women regulate irregular menstrual cycle and assist in child birth. Also helps the face glow and prevents wrinkles. Excellent cardiovascular exercise and also enhances blood circulation through constant inhaling and exhaling thoroughly ventilating the lungs, helps detoxify the body. Great impact on stomach, liver, heart, intestine, chest, throat and legs i.e. from head to toe. Ensures proper functioning of the bowels, the stomach and the nerve centers. Helps cope with insomnia. Increases blood flow to your digestive tract resulting in better functioning of the intestines. The forward bend pose will increase abdomen space that aids in releasing trapped gases from your system. Eradicates sexual debility. This asana strongly aids in preventing memory loss, builds focus and concentration, improves the functioning of the brain. Activates the brain cells in the body. Cures blood pressure and irregular heartbeat. Gently massages the kidneys, increases their supply of blood and also speeds up the circulation of blood throughout the body. Leads to filtration of blood through these organs. With all the benefits mentioned above, Surya Namaskara is an asana with complete health package requiring minimum time and no special equipment’s or place needed to be practiced. Hope you gain good health and all the benefits with everyday practice of this asana.
In Health Tips On 26 June 2018
Bhujangasana, also called as the Cobra pose for it reflects the posture of a cobra that has its hood raised. Technique: Lie on the stomach, with palms on the ground underneath the shoulders. Inhale as in complete yogic breathing. Supporting oneself lightly on the arms, slowly raise the head and trunk, leaning backwards as far as possible, but without raising the abdominal region from the ground. Hold this position for several seconds; then exhale slowly and gradually return to the starting position. Relax by putting the hands underneath the thyroid. While performing this asana, direct the attention firstly to the thyroid, then along the spinal cord, to finish at the lower part of the spinal column. Benefits: Stretching of abdominal muscles hence helps in reducing belly fat. Improves circulation – hence body’s cells get enough nutrients and oxygen and also help maintain hormonal balance. Helpful in treating stress symptoms like fatigue, headaches, weakness and manage depression. Provides a good extension to the back, stretches muscles in the shoulder, chest and abdominals. Strengthens the arms, shoulders and spine, decreases stiffness in the lower back. Prevents thyroid problems Gives soothing stretch to thyroid and parathyroid glands and helps to minimize the symptoms of thyroid disease. Helps revitalize the throat region. Kidney health The asana removes stagnant blood by compressing kidneys. On resumption of the start position, the kidneys are irrigated with a fresh supply of blood, hence good for kidney health. Asthma and congestion – Chest expansion and optimal length stretching expanding lung’s external region. This expansion prevents asthmatic attacks and respiratory congestion. Helps to maintain and encourage the correct secretion of cortisone hormone by adrenal glands, helpful in alleviating rheumatism. Beneficial for health of ovary and uterus, good for menstrual cycle. Corrects slipped disc. Soothes backaches, renders the spinal column more flexible and keeps it in good health. Increases flexibility.
In Child nutrition On 12 July 2018
Bananas are a super fruit. Easily available everywhere, easy to eat, easy to digest, instant glucose and energy providers, suitable for everyone right from 6 month old to all age groups. Where yellow ripen bananas are have all the qualities of being called a super fruit, the raw form of this fruit also comes with a host of nutritional benefits. Where raw bananas are mostly dejected for their unsweet taste, sticky texture and the efforts in peeling, these are mostly consumed cooked and are used in various cuisines to make mouth-watering delicacies. Some of the health benefits of the nutrients present are listed below: Good source of resistant starch – This starch works more like fiber. This kind of starch in the diet, reduces the risk of diabetes by aiding in blood sugar control, reduced fat storage, improved insulin sensitivity, lower triglyceride and plasma cholesterol concentrations preventing heart disease. Good source of fiber – 1 cup serving of boiled raw banana provides 3.6gms of fiber. Essential for proper functioning of the digestive tract and bowel movement, reduces cholesterol. Ensures both digestive and heart health. Aids in weight loss. Potassium – 1 cup serving provides 531mg of potassium. Potassium aids in muscle movement, builds stronger bones, boost metabolism, proper functioning of the nerves, purification of blood by kidneys. Since potassium is a vasodilator, ensures blood pressure levels in check. Powerhouse of vitamins and minerals, facilitates absorption of essential minerals and nutrients, especially calcium. Vitamin B6 – plays an important role in more than 100 enzymatic reactions in the body. Necessary for formation of haemoglobin. Also aids in blood sugar control. A good source of pectin which helps relieve constipation problem. Probiotic bacteria – these feed the friendly and beneficiary bacteria in the gut and the short chain fatty acids present is important for digestive health. My Favorite recipe is RAW BANANA FRY: Ingredients: Raw banana, oil, mustard seeds, cumin seeds, split black gram, salt, pepper powder, turmeric powder, red chilli powder. Procedure: Wash and peel and raw banana and slice them. Coat them with salt, chilli powder, pepper powder and turmeric. In a non-stick pan add 2tsp oil, add mustard seeds, split black gram, cumin seeds, and add the coated banana to this. Sprinkle some water and let it cook covered for 10 minutes. Cook opened for 2 minutes. Enjoy this with roti, rice and dal and a side sabzi.
In Child nutrition On 29 August 2018
After the scorching summers, rain is undoubtedly a pleasant experience. But, these rains also bring along a host of health conditions like cough, cold, diarrhoea, gastrointestinal problems, stomach upsets, flu etc. All you need to do is, pay a little extra attention and make some alterations with the seasonal fruits and vegetables in your balanced diet regimen to stay away from these health issues and boost your immunity and metabolism. Why in season? They are more fresh, full of vitamins and minerals, more nutritious as they don’t need any chemicals to be grown, and are, pocket friendly. The monsoon fruits are more on the sweeter and citric acid side, packed with lot of nutrients that provide the necessary comfort. JAMUN: Extremely low in calories, contain important nutrients like iron, protein, folate, Vitamin B, Vitamin A, magnesium, potassium, fibre, phyto-chemicals and some traces of calcium. Known for their blood sugar lowering and hypoglycemic effect. Jamuns reduce blood pressure by 30%. Good as blood purifying agents, medicinal properties that aid in managing lung diseases, heart ailments and arthritis. Good for treating gastric disorders. CHERRIES: Low on calories, high in potassium, low in sodium. Help relieve chronic painful episodes of gout, arthritis and sport injuries. Rich in antioxidants, help fight heart disease, since they lower bad cholesterol and have anti-carcinogenic properties. Contain antioxidant melatonin which helps prevent oxidative damage and has a soothing effect on the brain and instigates a calming effect reducing irritation, frustration, headaches and insomnia. Reduces blood pressure and uric acid levels too. LITCHI: 66kCal per serving, these have no cholesterol and saturated fats. High in Vitamin C which helps increase resistance towards infections and strengthen the immune system. These contain anti-oxidant, anti-influenza properties. Helps revitalise skin and reduce weight. With lots of dietary fiber, these are high in Vitamin B, copper, potassium, which helps regulate blood pressure and RBC count. The fiber present keeps the digestive system clean and aids in acidity. PEACHES: High amount of Vitamin A, β-carotene which protects the skin, enhances eye sight, provides protection from lung diseases, and oral cancers. Also contain fluoride which helps prevent dental carriers. Rich antioxidant that prevents damage caused by free radicals. PLUM: Good source of Vitamin C, Vitamin K, copper and dietary fiber, potassium. Rich source of Vitamin C, hence helps in better absorption of iron. Prevents oxidation of lipoprotein which causes atherosclerosis. Contains high fiber which helps in peristalsis, proper digestion and relieve constipation. POMEGRANATES: Infused with nutrients, helps with improving immunity during the monsoon season. APPLES: Having a few slices of apples a day will keep away most of the illness that could possibly get during the monsoon season. BANANAS: Rich in vitamins and minerals. This will help your stomach to ease the digestion process. PEARS: With a host of vitamins present, this fruit is a must in monsoons, to help fight the infections. A good source of fiber, also contains good quantity of copper, vitamin C, Vitamin B12. PAPAYA: High in Vitamin C, which will help in improving the immune system by fighting against illnesses. Also, high in fiber, that aids in better digestion.
In Child nutrition On 30 August 2018
Just like seasonal fruits, even vegetables and their nutrition does vary. Some of the non-seasonal vegetables added to your diet can be the cause for many health ailments in this season. Hence, it is very important to stick to seasonal vegetables in monsoon. Green leafy and some other vegetables are a big no-no in this season considering they have excess bacteria during this period and can make you prone to various health hazards. Eating in season vegetables will boost immunity and further will keep you healthy. LAUKI (BOTTLE GOURD): Rich in dietary fiber of both soluble and insoluble kind, helps you maintain a healthy digestive tract. It contains iron, rich in vitamin B and C, also acts as an anti-oxidant. Low in calories, also good for weight loss. KARELA (BITTER GOURD): Comes with innumerable health benefits. Rich source of Vitamin C, helps you boost immunity, is also antiviral in nature. TINDA (INDIAN SQUASH): Numerous health benefits include anti-inflammatory agents which control and prevent bloating, acidity, heart burn and keep the digestion process smooth. It is high in fiber content and keep bowel disorders at bay. PARWAL (POINTED GOURD): Have many health benefits that can help you keep hale and hearty and get you through this season. This wonder vegetable helps you with keeping the monsoon cold, cough and headaches at bay. It is rich in antioxidants, Vitamin A and C, which helps in boosting the immune system. TUBERS: Great vegetables during monsoons, are safe to eat and less prone to giving birth to bacteria. KANTOLA (TEASEL GOURD): Have an array of health benefits. Rich in protein, iron, and fiber, it keeps your stomach in good shape by strengthening the functioning of your digestive tract and keeps infections at bay. GARLIC: Packed with antioxidants, these cloves are rich with immunity boosting properties. They ease your digestive system while keeping your metabolic rate high. GINGER: Boosts your metabolism and verves up your mood. Rich source of chromium, magnesium, zinc that improves blood flow. Antibacterial and antiviral properties help fight against cold and flu. TURMERIC: Immunity boosting, natural antiseptic and antibiotic agent. Also keeps blood sugar under control. BLACK PEPPER: An awesome dose of good health. Natural antidote for fever, cough, cold, muscular pain, flu, respiratory conditions, black pepper is a must include spice of this season. BEETROOT: Goodness of essential nutrients, vitamins, minerals, including potassium, fiber and folic acid. These are also low in calories. SPROUTS: Good for health as they boost your immunity. CORN: Lowers blood pressure, reduces cholesterol, rich in fiber and starch, ensures smooth functioning of the digestive system.