Wednesday, 19 June 2019

CABBAGE SPRING ROLLS



Ingredients:-
- 10 small cabbage leaves

For filling:
¼ cup bell peppers, chopped
¼ cup spring onion, chopped
½ cup mushrooms, diced
- 1 tsp oil
- 2 tsp garlic, crushed
- 2 green chillies
- Salt to taste
- Tomato garlic dip (for serving)

Method:-
- For filling
  I) Take 1 tsp of oil in a wok and toss spring onions, garlic, mushrooms and bell peppers.
 II) Add green chillies and salt.
III) Cook till the mixture is dry and keep it aside.

- How to proceed
1) Take a leaf of cabbage, add the filling and make into a roll. Close with a toothpick.
2) Heat a non-stick pan, put cabbage roll slightly roast on all sides.
3) Serve hot with tomato garlic dip.

Tuesday, 11 June 2019

BARLEY MOMOS



Ingredients:
- ½ cup barley flour
- 2 tbsp wheat flour
- 4 tbsp cabbage, diced
- 2 spring onions
- 4 garlic cloves
- ¼ tsp pepper powder
- 1 tsp oil
- Tomato/ garlic sauce (for serving)
- Salt to taste

Method:
1. Mix the barley flour and wheat flour, knead into a dough and keep aside.
2. Wash the chopped cabbage and spring onions.
3. Heat the oil in a non-stick pan and saute the onions and garlic till it turn golden colour. Add the diced cabbage and spring onions.
4. Add salt and pepper powder. Keep aside for cooling.
5. Now divide the dough equally, make small round balls, and roll out in a round shape of bangle size.
6. Fill the mixture into the rolled chapati and wrap into a momo.
7. Steam it for about 15 to 20 minutes in a steamer or idli cooker.
8. Serve it with tomato / garlic sauce.

Thursday, 30 May 2019

EID MUBARAK



After a month of mental, spiritual and physical cleansing via fasting, restarting your regular eating
habits with a feast may leave you with indigestion, acidity and in some cases even weight gain. 
Here are 6 nutritional strategies to ditch Eid’s after effects.

1. Start off Slowly: On the morning of Eid break start your day with something low fat, light, fluid filled and easy to digest. This means fruits, curd, a few dry fruits, buttermilk, homemade kheer are good options.

2. Don’t Leave Home, Hungry: Before stepping out to meet loved ones and friends ensure you are not at your hungriest by eating a handful of dry fruit, maybe a glass of buttermilk or even a bowl of curd.

3. Fill up First: Opt wherever possible for whole fruits and vegetables that are also high in water, essential minerals besides natural fiber. Such as opting for a raita with your main meal. Before serving yourself a plate of that delicious biryani, start off with a bowl of curd and a salad on the side to ensure you are easing back into eating after a month’s long break of small meals and extended fasting.

4. Serve Smartly: When faced with a delicious array of options it can be tempting not to mention confusing on what to eat first, instead of serving yourself a little of everything, pick 1-2 items (e.g.: chicken + rice, kebab + salad). When you taste a little of everything you end up eating foods of varying glycemic index’s which can later turn into fat deposits.

5. Stay Clear of Soft Drinks: While a cold glass of something aerated may seem really refreshing to wash down a big meal in on a hot day, you can easily avoid the added calories and blood sugar spike by instead opting for a glass of chaas or buttermilk which not only give you pro-biotic plus points but also are far more nutritious.

6. Keep the Night, Light: After an afternoon of indulging instead opt for simple foods later in the day such as roti with sabzi, a bowl of salad or sprouts.

EGG PLANT WITH CHERRY TOMATOES AND OLIVES



Ingredients:

- 10-15 cherry tomatoes
- 2-3 tbsp onion, chopped
- 2 tsp olive oil
- 1 cup egg plan, cubed
- Salt and pepper to taste
- 1 tsp garlic, crushed
- 5-10 depitted olives

Method:

1) Heat the oil, then add the eggplant and roast for 3-4 minutes.
2) Add the onion and garlic and cook till it becomes pink in colour.
3) Add the salt and pepper. Cook for another 2 minutes.
4) Add the cherry tomatoes and olives.
5) Cook for 2 minutes.
6) Serve it immediately.

Wednesday, 29 May 2019

THE SCIENCE BEHIND THE FACTS



The science behind the facts:

1. Avoid eating fruits post meal, eat them in between meals like mid day or evening.
Why: There are more than a few reasons behind this one

 A large main meal generally contains a mix of macronutrients such as carbs, fat and protien. While fat and protein digest slowly- carbs digest relatively quicker. Depending on what you ate and how much you ate the food slowly gets broken down and sent into the blood stream to all the waiting organs that require energy. Once this is taken care off the excess energy (or calories) are then converted to fat.
Eating a fruit with your meal increases the odds of this conversion happening as you are adding a carb to and already carb-ed up lunch/ dinner. In addition to this carb on carb complex- you generally arent your most active self post meal.Which means any excess sugars or carbs will quickly buildup in the blood stream with nowhere to go.
Other reasons to avoid eating fruit post meal is based in ayurvedic principle that states eating fruits with  larger meals delays the digestion time causing the fruit to break down in the stomach and ferment while it waits. This fermentation process then causes GI discomfort such as gas ,bloating etc- while simultaneously losing precious nutrients etc that would otherwise be digested better on.


2. Avoid eating mix of fruits at one time. If you chose to eat a fruit eat Any or max 2 different fruit at one time. Avoid Fruit platters and fruit chat.

 While most people consider fruits a super healthy food ( which they definitely are) they also forget that fruits are an easy way to load on up simple fast digesting carbs. All carbs are basically combinations of simplesugars strung together (carbo) +  with water (hydrate)
When these break down sugars and water are released into the body.
Now as you can imagine not all fruits have the same level of sweetness (i.e: Sugar!) eg: mango vs sweetlime or cherries vs a guava
Each fruit has its own GI (glyceamic index - which is basically the way the fruit influences how much your blood sugar goes up - how fast + and how much) which further adds to its GL (Glycemic Load- that is how the food overall contritbutes to the total amount of carbs )
Now to avoid getting into the complicated thick of things- the main reason behind mixing too many different fruits is to avoid raising your blood sugars in a complicated manner. Too many different fruits of varying GI's can confuse the stomach and also cause it to release a lot of gastric juice that again can destroy the delicate nutrients contained in them (as per ayurveda) and once again lead to fermentation tract.
Lastly you wouldn’t mix sugar with sugar would you? Then why a tonne of fruits? The body cannot diffrentiate between table sugar and natural sugar once they are broken down they are all the same chemically to the system- with the major differences coming from things like fibre vitamins etc.
However if your blood sugar goes up beyond a certain level--- and that sugar has no place to go--- it will once again be converted to fat. There are ofcourse exceptions for people who have depleted muscle glycogen stores (like athelets, runners, etc) but for most of us with desk jobs and 20 minutes of elevated heart rate on our evening walks- having fruit salads could be a easy way to gaining fat.

3. Eat local seasonal fruits and avoid imported fruits like purple big grapes and New Zealand apples 

Eating local is so good for you for a number of reasons:
-Foods indigenous to your area and locality are easily recognised by your digestive tract and are thus easier to break down and absorb without being treated as a foreign particle and raising red flags in your gastro intestinal system ( hello food allergies and intolerances!) you may have even noticed these signs and sympotms but thought nothing of it. Indicatiors include gas, bloating etc.
-Eating locally reduces the chances of having fruit that have been transported with chemicals or may have been stored for a long time before it finally gets on your plate. In this waiting periods a lot of vitamins can be lost as certain delicate biochemical compounds cannot withstand time, heat and oxidiation.
-Locally grown fruits are also less likely to have been subjected to genetic modification as simple farmers don’t have much access to these things.



Inputs by Nutritionist Zenobia Chacko

QUINOA FRITTERS



Ingredients:-

For the fritters
- 200gm Quinoa
- 2 egg whites
- 1 egg yolk, beaten
- Salt to taste
- 2 tbsp parsley, chopped
- 2 tbsp mint leaves, chopped
- 2 spring onions, thinly sliced
- 60gms parmesan cheese, grated
- 4 tbsp whole wheat flour
- 1 lime zest
- 5 tbsp olive oil

For the dip
- 5 tbsp hung curd
- 1 tbsp chilli sauce
- Pinch of black pepper powder
- Salt to taste
- 2 tsp coriander leaves, finely chopped


Method:-

1) Combine all the ingredients for the curd dip and set aside.
2) Place the quinoa and 375ml water in a small saucepan, cover, bring to a boil over high heat.
3) Reduce heat to low and simmer gently for 12 minutes or until water has been absorbed and the            quinoa is tender.
4) Cool and measure out 2 ½ cups quinoa.
5) Combine the quinoa, spring onions, parsley, mint and parmesan cheese.
6) Add flour, salt and pepper, lime zest and eggs. Stir well to make a dry mixture.
7) Heat the oil in a large frying pan over medium-high heat and add heaped tablespoons of mixture          to make 12 patties (cook 6 patties at a time).
8) Cook for 6-8 minutes until the bottom is browned then flip carefully and cook the other side for          6-8 minutes or until browned.
9) Repeat with remaining patties. Serve with the dip.

Tuesday, 21 May 2019

ZUCCHINI BRUSCHETTA


INGREDIENTS:

For topping:
- 1¾ cup zucchini (unpeeled), thickly grated
- 2 tbsp parsley, chopped
½ tbsp lime juice
- ¼ tbsp olive oil
¼ tsp garlic, crushed
- ½ tsp green chilli paste
-  salt and freshly ground black pepper powder to taste
 ½ tbsp walnuts, chopped and roasted

For serving:
- 6 slices of whole wheat bread
¼ cup of low fat cheese and paneer (mixed)

METHOD:

1) Grate and squeeze the zucchini with hands to remove the excess water.
2) Combine all the ingredients of topping, except the walnuts, and blend in a mixer to get a smooth paste.
3) Transfer the paste to a bowl, add the walnuts and mix well.
4) Just before serving, toast the bread slices in a sandwich griller till they are brown and crispy from both the sides. Cut it into half.
5) Apply a portion of the spread evenly over each bread slice.
6) Sprinkle paneer and cheese before serving.

Friday, 17 May 2019

WORLD HYPERTENSION DAY


Hypertension is likely to end up being an epidemic in the near future, and approximately one-third of our population will suffer from it by 2020, states senior surgeon Dr Ramakanta Panda. He adds, “It has been increasing consistently since 1980. Currently, estimates put the incidence of hypertension to 20 to 40% in urban areas and 12 to 17% in rural areas of India.”

Few Facts :
1. One in three Indian adults has high blood pressure.
2. The average daily salt intake was 10.98 grams per day for Indians aged above 19 against the WHO recommendation of 5gm.
3. Salt consumption was higher in southern and eastern states of India.

Factors leading to hypertension:
1. Stress
2. Sedentary lifestyle
3. Faulty food habits( more of processed foods like biscuits, namkeens, frozen foods, rusks )
4. Excess usage of salt
5. Lack of exercise
6. Smoking
7. Result of another condition or illness, such as kidney diseases, disorders of the thyroid, pituitary or adrenal glands, pregnancy, obesity and sleep disorders and adverse effects of medicines.

Ways to control / avoid hypertension

1. Reduce salt intake
2. Restrict processed foods like biscuits, rusks, frozen foods etc.
3. Eat functional foods like coriander seeds, garlic, banana
4. Exercise regularly
5. Cut down on weight right way (not with fad diets)
6. Quit smoking
7. Learn to destress
8. Practice Deep breathing

Tuesday, 14 May 2019

SPROUTS JALFREZI


INGREDIENTS:
• 1 cup moong sprouts
• 1 tsp ghee
• 1 tsp cumin seeds
• 1 tsp finely chopped garlic
• 1 tsp finely shredded ginger
• 1/2 cup tomatoes-grated (optional)
• 1/2 tbsp garam masala
• 2 tsp powdered coriander seeds
• Salt
• 1/2 tsp chilli powder
• 1/2 tsp turmeric
• 1 tbsp chopped coriander leaves

METHOD:
1. Heat the ghee and add the cumin.
2. Add ginger and garlic and saute till slightly fried then add the tomatoes and stir fry till the fat  separates.
3. Add garam masala, dhania powder, salt, turmeric and chilli powder.
4. You can toss a few veggies of your choice too)
5. Stir a few times, till well mixed, and then add the sprouts and turn around over high heat, till they look slightly fried.
6. Add a cup of water, and bring the mixture to a boil, and then simmer uncovered for about a minute.
7. Add the yogurt. Mix well.
8. Serve hot garnished with the chopped coriander leaves.

Monday, 6 May 2019

WORLD ASTHMA DAY


3 Food Factors to Tackle Your Asthma and the Science Behind it

If you have ever tried googling ‘Diet for asthma” like many other people before you you’ll find that even the wide web turns up nothing specific, go ahead and try it right now, I’ll wait.

In the 20th century where knowledge is just a click away why is it that we can’t find something for a chronic disease that affects 100- 150 million people across the globe with 10 to 20% of the sufferer’s right here in humara Bharat.

Part of the problem lies in the asking the wrong questions, instead of asking what diet cures asthma (a question that as of now has no answers as the exact cause of asthma remains unknown) we can instead try asking what diet can reduce inflammation?

But wait a minute, weren’t we talking about asthma? What does asthma have to do with inflammation?
Well I’m glad you asked, although the exact causes of asthma have yet to be teased out of the problem- what we do know is that asthma is that it seems to be an inflammatory response of the airways to most often environment triggers. This tendency seems to have a tie in to genetics with children of people with asthma more likely to develop it during the course of their lifetime especially if they have been exposed to “asthma triggers” in infancy. Now while we can’t help genetics- we can help the way our genes develop and also put them in less “triggering” environments there is a whole field of nutrition developing as we speak on how genes can be turned on or rather ‘ triggered” by dietary factors (epigenetics- which we won’t go into detail here).

Now if we can we say that asthma seems to be an inflammatory response –how can the kind of diet I eat play any factor to my asthma anyway?

The answer is logical when you think of the basic definition of an asthma attack. Asthma is traditionally characterised by a strong reaction of the body’s immune system to an allergen in the environment.

If you look at the components of the problem what do you see?
     1. A strong reaction of the body’s immune system: The immune system that is in place to protect us from the big bad world over reacts to an environmental trigger- this is asthma in a nutshell.

What does that tell us?  There by if we can down regulate the inflammatory response of the body we can greatly reduce the severity and discomfort of the typical asthmatic attack. We’ll talk more about foods that do that later.
    
     2. It’s usually a response to an allergen in your environment: often time’s asthma triggers are really normal everyday substances that shouldn’t set of your body’s alarm systems – but do!
     A few examples are: dust, smoke, synthetic fragrances etc.

And what’s the significance of that?
If you’ve been following our content for a while now you know that there is strong co-relation immunity and your gut health, with majority of your immunity being built there from the time you were born.

Now how does this all tie into your diet?
Well if you’ve been following the breadcrumb trail of clues: you’ll have realised the role of diet in any asthma sufferers life is the same as that of most people with a chronic disease- it’s there to calm the inflammatory fire. There are foods that can aggravate existing inflammation and there are foods to help ease the flame.


The Dietary Approach to be taken can be thought of like this:
So what exactly should and shouldn’t we be putting on our plates?
      1.)   Yes to Greens: It should come as no surprise that they are on this list with memories of most of our mothers forcing us to eat our greens for a good health. However green vegetables play a 2 part role in solving the problem they provide us with useful antioxidants, flavonoids and carotenoids helps effectively combat infections (Reducing overall inflammation) As well as providing us with pre-biotic fibre to help build up our healthy host of bacteria in our guts (building immunity via gut health).

      2.)   Yes To Pre+ Probiotics: including pre and probiotics serves one simple purpose to strengthen and retrain your body’s defence system by providing them with a host of good guys (friendly bacteria courtesy of pro-biotic’s) and food for those good guys (courtesy of pre-biotic’ s) 
Prebiotics: Fresh fruits, vegetables, whole grains.
Probiotics: homemade dahi, water-based pickles, Kombucha, buttermilk etc.

      3.)   Yes to special spices: certain spices have the ability to down regulate inflammation on the whole (turmeric and tulsi).
While some even have a specific effect on bronchial inflammation making the especially good at helping someone with asthma. (Nutmeg, ginger)

Say no to foods such as:
     1.)   Alcohol- alcohol is not only an inflammatory agent but also requires a lot of water to be safely exited from the body thus dehydrating us in the process- this combo can be crippling to someone with a high level of inflammation as the very nature of inflammation requires water to fuel the process. While also slowing down reflexes such as coughing and sneezing- which are important to clear the airways.

     2.)   Caffeinated beverages: Same as alcohol increase risk dehydration and slows down important airway reflexes.

     3.)   Packaged or processed foods - these foods not only can throw your gut health for a toss but also often contain a long list of chemical additives and synthetics fragrances via essences that can further stress an already inflamed system.

     4.)   Commercial dairy products: Most dairy products commercially farmed are not only subjected to a host of antibiotic and steroidal factors but also raised on diets fed with genetically modified foods so that they can produce more milk. Dairy products on the whole have been found to increase the amount of phlegm produced by the body.
If you must go for dairy make sure it’s coming from locally sourced desi cows (these produce A2 variety of milk that is far less inflammatory)

All in all, we hope this helps you breathe a little easier.



Inputs by - Zenobia Chacko


Tuesday, 30 April 2019

PANEER AND LETTUCE CUPS


Ingredients:
• Paneer- 75gms
• Ginger minced- 1/4 inch
• Garlic- 3-4 cloves
• Spring onion (white and green separately chopped)
• Turmeric, chili powder, jeera powder as per taste
• Sesame oil for frying

Remaining filling
• Onion, diced 1
• Tomato, diced 1
• Bell pepper, diced 1
• Coriander, chopped

Method: 
• Heat oil in skillet and fry Paneer lightly, add ginger and garlic Sautee until fragrant. Next add haldi,    chili and jeera powder stir for 1 minute on medium heat. Remove from heat.
• Toss together chopped vegetables with the cooled Paneer mixture, add lime juice and chopped            coriander and spoon the mixture into the lettuce leaves

Wednesday, 24 April 2019

TANDOORI TOFU

Ingredients:
• 1 tsp paprika/ chilli powder
•  salt, divided
• ½ teaspoon ground cumin
• ½ teaspoon ground coriander
• ¼ teaspoon ground turmeric
• 1.5 tsp extra-virgin olive oil
• 1 tsp minced garlic
• 1 tsp lime juice
• 75gms  packages extra-firm or firm water-packed tofu, drained
• 1 tbsp  nonfat plain yoghurt
• 6 tablespoons sliced scallions or chopped fresh cilantro for garnish

Method:
1. Preheat grill to medium-high.
2. Combine paprika, ½ teaspoon salt, cumin, coriander and turmeric in a small bowl. Heat oil in a            small skillet over medium heat. Add garlic, lime juice and the spice mixture; cook, stirring, until        sizzling and fragrant, about 1 minute. Remove from the heat.
3. Slice each tofu block crosswise into 6 slices; pat dry. Use about 3 tablespoons of the spiced oil to        brush both sides of the tofu slices; sprinkle with the remaining ½ teaspoon salt. (Reserve the                remaining spiced oil.)
4. Oil the grill rack (see Tip). Grill the tofu until it has grill marks and is heated through, 2 to 3                minutes per side.
5. Combine yogurt with the reserved spiced oil in a small bowl. Serve the grilled tofu with the yogurt      sauce, garnished with scallions (or cilantro), if desired.


-Kitchen Tip: To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Wednesday, 17 April 2019

SPINACH STUFFED BAKED TOMATOES


INGREDIENTS

• 2-3 large firm tomatoes
• salt and pepper

- Stuffing
• 1 bundle fresh spinach
• 1/2 tsp butter
• 1 cup mushrooms, sliced
• 1⁄3 cup onion, finely chopped
• 1 clove garlic, minced
• 1 tablespoon fresh parsley, chopped
• 1 teaspoon oregano
• 1 teaspoon fresh lemon juice
• Salt and pepper
• 30gms grated mozzarella


DIRECTIONS

1. Slice off the top of each tomato, gently spoon out the seeds& pulp, Cut skin around the middle to        prevent splitting when baked.
2. Salt inside each tomato and invert them on a paper to drain for 30 minutes.
3. Wash spinach and with just the water clinging to the leaves cook until just wilted, 5 minutes.
4. Drain and squeeze out as much moisture as possible.
5. Chop finely and set aside.
6. In a large skillet over medium heat melt butter and saute onions, mushrooms and garlic until
    softened.
7. Increase heat and add spinach, cook until moisture evaporates. Mix into the spinach, parsley,
    lemon juice, salt & pepper.
8. Pat tomato cavities dry, set upright in a shallow greased baking dish.
9. Stuff tomatoes with the spinach mixture.
10. Top with grated mozzarella.
11. Cover with foil and bake 350F degrees oven for 30 minutes.

Wednesday, 10 April 2019

SPROUTS TIKKI


Ingredients
1 cup sprouted moong (whole green gram)
3 tbsp chopped coriander (dhania)
3 tbsp chopped mint leaves (pudina)
2 tsp besan (Bengal gram flour)
salt to taste
a pinch asafoetida (Hing)
2 tsp green chilli paste
1 tbsp chopped coriander (dhania) for rolling
1 tbsp chopped mint leaves (pudina) for rolling
1 tsp oil for greasing and cooking


Method
1. Blend the sprouted moong along with little water in a mixer to a smooth paste.
2. Transfer it to a bowl, add the coriander, mint leaves, besan, salt, asafoetida and green chilli paste        and mix well.
3. Divide the mixture into portions and roll out each portion into round flat thin tikkis.
4. Roll each tikki in mint leaves and coriander, till they are covered from all the sides.
5. Heat a non-stick tava (griddle), and cook each tikki, using 1/8 tsp oil, till they turn golden brown        in colour from both the sides.
6. Serve immediately.

Friday, 5 April 2019

WORLD HEALTH DAY



Holistic Health: Looking at the Bigger Picture

Every year on health day we see a lot of attention on the importance of clean eating. For most of us the focus of health day then becomes solely what’s on our plate, and yet have you ever found yourself focusing on your healthy eating, and sure you lose a few kilos but the weight doesn’t really seem to move, your acne remains the same while your hair loss just seems to be getting worse and not better?

Welcome to today’s biggest problem- the problem of hyper focusing.

We zoom into one nutrient, one diet, and one aspect of our lives all the while ignoring the bigger picture. We clean up our diets by knocking out the toxic foods but never stop to consider the toxic emotions and lifestyles we swim in. We load up on a supplement a friend told us about all in the name of good health- but never think to cut back on those late night Netflix sessions or deal with our stress in a more healthy way than after hours TV. That’s why this health day we’re going to shake things up a little.

If you’ve never considered it before- consider it now- the body is a complex interconnected series of systems all silently working together to maintain a balance. When anyone system is compromised it’s up to the others to pick up the slack and keep the show on the road (everything working the way it should be). The damage you incur in one area of your life inevitably spills over the others.
Those late nights add up and give you junk food cravings. The weight piles on and gives you anxiety. The anger you hold on to stores up and causes low-grade inflammation. The stress you keep avoiding keeps you needing that weekend drink. The thirst you ignore makes you overeat.
It’s all connected, it always has been and it always will be.
So instead of focusing on any one aspect- let's step back and take a look at the bigger picture and the major pieces to the puzzle. You can remember this with a simple acronym “for perfect health we need to get everything off our C.H.E.S.T.S

  1. Clean Eating
  2. Hydration
  3. Exercise
  4. Sleep
  5. Toxic Emotions
  6. Stress


Clean Eating
Eating clean doesn’t mean you have to put yourself on a diet, sign up for Atkins or get yourself a customised plan. It can be as simple as eating local foods when they are in season. Buying your vegetables from local farmers instead of at the hyper-mart. Cutting back on the breakfast cereals and waking up earlier to have something home cooked. Preplanning your office meals to avoid ordering out.
To simplify it: Make sure you are eating as little outside and or processed food as possible. This not only includes your favourite restaurants ( bye-bye swiggy) but also anything that comes out of a packet or is factory made- yes those so called health biscuits count too!


Hydration
We can’t stress the importance of water enough. With summer just around the corner it’s now more than ever - important to keep those bottles handy. Find water boring? Try drinking an infused water combination (or try keeping a bottle of chia seeds handy to sprinkle into your bottle) in the office.


Exercise
Why is it that for most of us the only time we think about exercise is when we want to lose weight? Exercise has a tonne of other amazing benefits like helping you retain muscle mass as you get older, keeping your bones healthy. Getting your skin that cover magazine glow some studies even show that it can boost brain health- helping you to think faster and remember skills better.


Sleep
The simple act of sleeping may not seem like much but is everything to your bodys maintenance cycle. At night while you’re far off in dreamland- the body takes time to repair the wear and tear incurred during the day. Think of the body as one large factory that works through the day- while the night shift gets the plant ready for operation the next day. Its during this time that the body regulates your hormones and even reduces inflammation. When you cut into your sleep by spending 1 extra hour on Netflix- or giving yourself only 5 hours to sleep a night- you are without knowing it cutting into that much needed maintenance time.


Toxic emotions
This life is a wild unpredictable ride in which at some point we experience negative situations and sometimes yes even people. These sticky instances tend to fill us with fear, anxiety, may even get us riled up and ready to give someone a piece of our mind- and while it’s not possible to avoid these feelings- it is possible to deal with them in a healthy sustainable manner.
Most people numb toxic emotions by treating it with either psycho active substance (hello alcohol!) or self-consoling behaviours such as comfort eating, smoking or even pure ignorance. While avoiding these feelings may seem like the cleanest option- bottled feelings have a way of creeping out.
Try journaling, talk therapy or even exercise to deal with frustrating feelings.


Stress
A lot like toxic emotions none of us can go through life without incurring stress along the way. While stress is a natural response to inevitable life events- here are a few tips to help you fight that fatigue:

      1) Avoid too much caffeine- while you're stressed reaching for a cuppa coffee may seem like a really refreshing thought too much caffeine can unnecessarily stimulate your already over stimulated fight or flight glands.

      2) Try a relaxing floral or herbal tea- also known as tisanes- these help you calm your nerves while also boosting your anti-inflammatory response.
Perfect health is never possible- but that doesn’t mean we should stop trying! Take care of the little things and trust me- they’ll add up to big results.


Inputs by: Zenobia Chacko

Wednesday, 3 April 2019

DEVILED EGGS



Ingredients:
2 whole eggs, boiled
Chopped onion 
Chopped tomato
Chopped corriander 
1 cheese cube grated


Method:
Slice eggs in half lengthwise. Remove yellow into a bowl. Mix yellow with onion, tomato, coriander, cheese. Put back into the empty white shells and consume.

Friday, 29 March 2019

WOMEN WELLNESS - NUTRITION IN 40s AND BEYOND


Nutrition in 40’s and Beyond

This is a time where a women finds some time for herself and wants to be fit and healthy

Focus on these key Nutrients:
1. Calcium: As you get nearer to your menopause your estrogen levels drop which depletes your calcium as your body cannot absorb  that much calcium which is required to build the bone mass and density and also one cause being  that the body does not produce much stomach acid which helps absorb it hence eat foods rich in calcium.
Calcium rich foods: milk, curd, popped amaranth flour, ragi.

2. Vitamin D: This is required for the absorption of calcium for healthy bones also it helps to build immunity. It is also called a sunshine vitamin as it’s the most naturally occurring form but due to our hectic lifestyle, being more in as we are not getting much of it hence it becomes to supplement yourself with it. So get yourself checked and get the suggestion from a professional practitioner. 

3. Dietary fibre: Dietary fibre is required for digestion, weight loss, helps reduce cholesterol and helps to maintain blood sugar levels.
Fibre rich foods: fruits, vegetables, flax seeds, grains.

4. Antioxidants: Antioxidants are foods that delay the signs of  ageing process such as wrinkles, puffiness of eyes, crow feet, fights against free radical attack that helps to maintain a good health and prevents one from getting chronic disease, also boost one’s immunity.
Anti-oxidants rich foods : chia seeds, broth soup, wheat grass, almonds, walnuts, dark chocolate.

Wednesday, 27 March 2019

CHICKEN SALAD WITH SOUR CREAM AND ONION DRESSING


For Salad
Chicken -100 gms boiled and shredded
Bell pepper -1/2 no
Carrot- 1/2 no
Lettuce iceberg- 1 cup
Red onion- 1 no

Method : combine all salad ingredients and top with dressing.

For Sour cream and onion dressing
1 small katori dahi- hung in a fine mesh strainer with muslin cloth in the fridge until solid.
Garlic clove- 1 no (grated)
Chopped parsley + mint + dill- 1 tsp each
Dried oregano- 1/4 tsp
Chilli flakes- 1/4 tsp
Black pepper- 1/4 tsp
Salt as per taste

Method: combine all salad ingredients. 

Friday, 22 March 2019

WOMEN WELLNESS - NUTRITION IN YOUR 30s



Nutrition in your 30’s 

This is the time where you must be either planning for a kid or juggling with the demands of your career. and hence it plays a crucial role to take care of yourself as well as of your kid.

Focus on these key Nutrients:
1. Folate: It is required for a healthy pregnancy as the demand of this nutrient is utmost important so that the newborn is not born with neural tube defects which is related to brain development.

Folate rich foods: spinach,beets,orange,lentils,peas

2. Phytonutrients: This are rich in antioxidants and helps in slowing the ageing process, prevents heart disease.
Phytonutrient rich foods: mostly found in plant, dark chocolate

3. Iron: It is required for maintaining normal cognitive functions, helps in supplying oxygen to all the body cells inorder to function properly
Iron rich foods: Green leafy vegetables, dates, country chicken

Wednesday, 20 March 2019

TIPS FOR A HEALTHY HOLI



Tips for a Healthy Holi

Colour and craziness usually mark the festival of Holi for most of us. With big parties, lots of booze and even some bhang.
Many of us tend to overdo the indulgences and use the festival as an excuse to eat in excess.
Here are our 4 tried and tested tips for a healthier- happier- Holi!

1. Breakfast with a Bang

Starting your day with a solid meal that includes a complex carb, healthy fat and protein has multiple benefits. A complex carb such a poha, broken wheat daliya (bulgur wheat), upma, whole wheat rotis, besan (gram flour) keep the body on a slow but steady release of energy allowing you to play for longer, with a more level and upbeat mood.

When you put down a solid carb for breakfast your filling fuel in your tank for the ride to come helping you go longer and stay stronger in the long day full of fun to come!

Healthy fat goes hand in hand with making our breakfasts both tasty and nutritious opt for oils rich in MUFAS ( monounsaturated fatty acids) and PUFAS ( Polyunsaturated fatty acids) such as sunflower oil, peanut oil, rice bran oil and even whole nuts and seeds like flax seeds powder in your chapattis, peanuts on your poha, sunflower oil to Sautee your upma and so on to keep you not only topped up on those youth giving omega’s but also feeling fuller for longer as fat slows down digestion and gives more bang for the caloric buck ( with 9 kcal of energy for every 1 gm. of fat!)

Protein the last but never least favourite macro in today’s day and age comes in many varieties, shapes and forms. We all know the obvious options such as eggs for breakfast but did you know that vegetarian sources of protein are equally good? The myth of vegetarian sources of protein is still doing rounds today with a lot of today kids and youngsters loading up on non-veg to meet their “protein goals” with little regard to their liver and more importantly kidney health. The body, on the other hand, breaks down all proteins into their fundamental building blocks –amino acids and when compared side by side- plant protein sources have many added health benefits such as lower risk of heart disease, better LDL levels, reduced risk of type 2 diabetes and so on. So Enjoy your green moong, besan chilas, upma knowing you’re going to live longer for it. You can increase protein content by experimenting with beans and lentils such as

Green moong dhokla, buckwheat upma, paneer stuffed parantha etc.


2. Hydration + Celebration = Liver Preservation

With dancing often comes drinking and while it’s easy to get carried away with the crowd its important to remember that the added load of fatty foods today from the mithai, gujias, ladoos and kheer not to mention the calorie bomb combined with the toxic effect of alcohol on the liver are really going to stress your body out.

The liver is the detox centre for the body and while its working away on alcohol most of the added calories coming its way are also going to need to be converted to fat- again by the liver in an attempt to deal with the lack of storage space and the excess calories.

Drinking a tonne of water won’t save you from the fat the storage in the liver but will lighten the load of having to detox the system. Drinking water between drinks also helps to fight hunger pangs, keep your sobriety up and even help you avoid unnecessary temptation by helping stomach sensors feel full.

With the scorching heat of March staying hydrated also helps your skin maintain its proper function and boost your recovery period from the heat by helping cool down the internal organs.


3. Go Green Later:
We can’t stress the importance of giving your system a green boost from the day’s fun and festivities with the help of a vegetable juice to keep your liver light. Green vegetables, fresh herbs and certain spices can greatly help to fine tune the livers functioning back to track.

Good vegetables to opt for are: cucumbers, tomatoes- deseeded of course, bell peppers in every colour, hara-bara veggies like spinach, kale, broccoli are also liver lovers.

Try mixing it up with fresh herbs such as parsley, coriander, mint for an added zing.

We saved the best tip for last.

4. Put a Halt on the Salt:

After a day spent eating, drinking and of course being merry- the time to balance is at night. Take an opposite approach by eating a light meal, only drinking water and also giving the system the rest it deserves with a good night’s sleep.

Your evening lighter meal should be comparatively lower in sodium. If you can why not cut back altogether with the salt? A lot of the processed foods and drinks you consumed in the day probably gave you more than your fair share of sodium for the day in any case! Choose simple easy to digest options like a bowl of papaya, 2 whole wheat toast and a glass of milk or a fruit with milk. Remember too much salt causes water retention and will leave you feeling bloated tomorrow.


Have a healthy happy love and colour filled holi!

Harpreet Pasricha

CUCUMBER CUPS


Ingredients:-
• Cucumber, (preferably with skin on) 1 no

For filling
• Hung curd 1 katori
• Mixed fresh chopped herbs (dill, parsley, mint) 2 tbsp.
• Garlic cloves finely minced 2-3
• Oregano 1 tsp.
• Lime juice ¼ tsp.
• Grated carrot ¼ no
• Olive oil ¼ tsp.

Method:-
1. To prepare the cups, chop the cucumber into 2 inch thick slices and scoop out the inside to make a  hollow cup. Reserve the scooped out portion to add to the filling.
2. To make the hung curd: hang the dahi overnight in a muslin cloth and collect the water reserve for smoothie making or for kneading chapatti or bread dough.
3. In a large stainless steel bowl combine the hung curd with the remainder of the filling ingredients and scooped out the cucumber. This is now ready to put in the cups.
4. Garnish with sprigs of parsley or dill.

Thursday, 14 March 2019

WOMEN WELLNESS - NUTRITION IN YOUR 20'S


NUTRITION IN YOUR 20'S

This is a time when you either would be studying, working, or you are married, probably want to start a new family and is just the beginning of the new responsibilities, and hence taking care of your health is your first priority so as to go ahead with the coming years.

Focus on these key nutrients:
1. Proteins: they are the building blocks of your body and has so many functions right from making your hormones and haemoglobin and required for growth and maintenance.
Protein rich foods: Pulses, country chicken, eggs, milk, curd, paneer.

2. Omega 3: being rich in antioxidant it helps in maintaining the skin health which helps to reduce wrinkles, good for hair health also helps to increase serotonin which helps to cope up with Anxiety and depression.
Omega 3 rich foods: Flax seeds, walnuts.

3. Potassium: It is important for the Nervous system and acts as a messenger between your brain and your body for reflexes helps in sending nerve signals which help in muscle contraction and also for maintaining heart rhythm.
Potassium-rich foods: Banana, broccoli, strawberries, fruits and vegetables. 

WORLD KIDNEY DAY



World Kidney Day

March is known as the month of Kidney Health aiming to raise awareness on the health of kidneys and reduce the impact of kidney disease. Kidney disease is becoming more and more prevalent in India. Chronic Kidney Disease affects approximately 195 million women worldwide. CKD is more common in women compared with men, with an average 14% prevalence in women and 12% in men. Pregnancy-related complications increase the risk of kidney disease; women who have preeclampsia are 4-to-5 times more likely to develop kidney failure.

Just like in case of any health problems, treating it by following a proper diet will help manage the levels. Along with the pills, it is also important that the intake of food should also be monitored for managing renal and kidney health. In case, of kidney disease, most people are aware that you should limit your intake of salt and water. However, there is a particular diet that has which is a recommended diet plan for not just managing blood pressure but also kidney disease.- Dash Diet

So what is Dash Diet?

The DASH acronym stands for Dietary Approaches to Stop Hypertension. It works on a basic principle which emphasizes the intake of fruits, vegetables, and low-fat dairy; while limiting intake of sodium, sugar, and red meat. It is low in saturated and trans fats and high in calcium, potassium, magnesium, fibre, and protein.

Many research articles have proved that DASH diet effectively lowered serum uric acid by 1.3 mg/dL in adults with elevated uric acid above 7 mg/dL thus reducing the occurrence of uremia.
DASH is not a fad diet, but it’s a healthy eating plan that is sustainable and can support long-term lifestyle changes.

Depending on your health needs, you can choose from two forms of the DASH diet:
  •  The Standard DASH Diet: This diet plan limits sodium consumption to 2,300 milligrams (mg) per day.
  • The Lower-Sodium DASH Diet: This diet limits sodium consumption to 1,500 mg per day.

Some cons of following a DASH Diet is a lot of people find it comparatively difficult to adjust to eating as much fibre as the DASH diet recommends. Thus to start off, you can add high-fibre foods, such as whole grains, fruits, and vegetables, to your diet and drink plenty of water while doing so to help avoid bloating and physical discomfort.

In addition, it’s also important to focus on the following main nutrients to control renal and kidney diseases such as:

  •  Protein:- Protein plays an important role in building muscle, repairing tissue and fighting infection. In case of kidney disease, you need to closely monitor the protein you eat to prevent wastes from building up in the blood.  When it comes to proteins, you do have vegetarian sources of protein which are good sources of protein, so it’s very important to pay close attention to your protein intake.
  • Sodium:- Besides cutting down on the salt added to food, make sure you are staying away from hidden sources of sodium such as processed and packaged foods such as biscuits, jams, jelly, hams, sausages etc. Use as many fresh foods as possible and limit your intake of processed and packaged foods. Reading labels becomes very essential at this point, any foods with the following ingredients should be avoided such as salt, soy sauce, tamari sauce or any spices that contain the words sodium or salt.
  • Potassium:- Routine blood testing for your potassium level is the best way to know your potassium needs. If your potassium level is high, try to limit fruit and vegetable choices.
  • Phosphorus:- Phosphorus is another mineral that should be avoided in case of kidney disease. To keep your phosphorous in a healthy range processed foods containing phosphate additives.

Article by- Nutritionist Stephanie Gomes

Wednesday, 13 March 2019

PANEER OATS TIKKI



Ingredients 
Oats - 3/4 cup
Paneer - 1/4 cup (homemade)
Bread - 1 no.
Carrot - 1 no.
Coriander - (handful)
Green chili paste - as per taste
Spices - as per taste

Method:
Combine the mixture, divide into equal proportion and make flat tikki.
Roll in oats and fry in Non-Stick Tava or Air Frier.

Friday, 8 March 2019

WOMEN WELLNESS - NUTRITION DURING ADOLESCENCE


NUTRITION DURING ADOLESCENCE

Adolescence is a phase wherein a woman grows to its optimal potential with aspects to physical, biochemical and emotional development to its maximum. Also, there are a lot of hormonal changes during this period.

Focus on these key nutrients:
1. Protein: This is required for growth and repair, also for the formation of new Rbc, most of the hormones are made up of proteins. Keratin is a protein and is the structural material which makes up hair and nails.
Protein rich foods: sprouts, curd, chicken, chia seeds, quinoa, paneer, pulses etc.

2. Calcium: This is required for Bone Growth and development and to improve the bone density
Calcium-rich foods: milk, buttermilk, Ragi, sesame seeds.

3. Iron: As a girl attains her puberty she starts with a monthly menses and hence iron plays a crucial role also. It is required for maintaining normal cognitive functions, helps in supplying oxygen to all the body cells in order to function properly.
Iron Rich foods: green leafy vegetables, dates, country chicken, beetroot, wheatgrass.

4. Folic acid and B12: This are essential for DNA and RNA synthesis and needed in higher amounts when tissue synthesis is occurring rapidly
Folic rich foods: spinach, beets, orange, lentils, peas.
B12 rich foods: milk, eggs, chicken, curd.

Thursday, 7 March 2019

WOMEN'S HEALTH QUIZ


Quiz
Give 1 point each for every yes-

1. Do you have hair fall?
2. Are you seeing ageing signs more frequently? (e.g. wrinkles, crow feet, puffiness of eyes)
3. Do you have low immunity? (Do you often get cold/cough/stomach upset at least once a month)
4. Do you have PMS problems? (i.e . having mood swings, feel bloated, water retention, low energy before periods)
5. Is your weight more than your ideal body weight?
6. Do you feel tired? (Low on energy levels at the end of the day)


Scorecard

0-2 -Congratulations!! You are in the Green Zone- don’t worry that’s a low alert zone! You seem like a pretty health conscious woman. A few tips to help you on journey to wellness:

a. Include superfoods in your diet that helps in delaying ageing , protects your cells from free radical damage, improves your immunity. 
E.g wheat grass, pumpkin seeds, sunflower seeds, micro greens, white tea, Rooibos tea, walnuts, chia seeds.

b. Include Prebiotics in your diet that helps in improving the growth of the good bacteria in your gut. E.g are garlic, wheat bran, green leafy vegetables, fruits.

c. Include Probiotics in your diet that improves the gut health and helps in improving immunity and is good for digestive health. 
E.g. curd, kefir, saukraut, black carrot kanji, kimchi, kombucha.

3-4 -You are falling in the yellow colour range that is medium alert zone and know to strike a balance in your social, personal and mental health. However, you need to work on your health for maintaining optimal health. Work on the below pointers.

a. Have small and frequents meals. This helps in proper digestion and absorption of nutrients and keeps steady sugar levels that’s required for energy.

b. Keep yourself enough hydrated. Consume at least 2 litres of water every day. You can make a variety of infused water like chia seeds water, rose water, lemongrass water.

c. To improve your skin health include pumpkin seeds, walnuts, fish, flax seeds in your diet.

d. Try and consult a Nutritionist and do different cleanses such as gut/kidney/water cleanse to be disease free.

5-6- You fall under a Red alert zone and require immediate attention on your health. Try and adapt a healthy lifestyle by following the guidelines.

a. Include antioxidant rich foods in your diet as it has anti-ageing, protects ones immunity and fights against free radical damage so that we are disease free. 
Eg. Walnuts, almonds, pumpkin seeds, tomato juice, makhana, wheat grass.

b. Be physically active as this is part of living a healthy life. 
E.g. prefer exercises such as walking, jogging, zumba, pilates that’s of your preference.

c.  Eat Right and lose excess fat rather than eating less and putting on more fat as fasting for long hours will make you eat a lot more portion due to which you will take excess food than required by your body wherein the body will put it in fat storage.

d. Take enough rest and have a good night sleep as lack of sleep signals your body to secrete excess cortisol a stress hormone that makes you put excess weight.

e. Combat your stress by doing a deep breathing exercise or engaging in your favourite hobby.
E.g. reading books, gardening, painting this feel reduce your cortisol levels and secrete happy hormone serotonin which is good for your health and will not lead to weight gain.