HAPPY GANESH CHATURTHI

The entire team of Diet Dr Clinic - Powered by Harpreet Pasricha wishes you and your family a Happy, Healthy and Prosperous Ganesh Chaturthi this year.

It’s that festival where the smell of food speaks more than the people at home. 

Here are some festive season eating guidelines for all those who thinks eating healthy during festivals is impossible!! 

• Festival time is the time when your loved ones shares some extra love on your plate which you cannot say no to. Make sure you balance the extra items consumed with a lighter meal later on. For example, a heavy lunch can be balanced with a lighter dinner or a heavier snack followed by lighter meals.

• There are variety of options in the house during the festive season. From sweets to sharbats from laddoos to modaks. Choosing them wisely will definitely help our body to stay healthy. Modaks are something which people eat whole day especially during chaturthi - from breakfast to dinner, choosing the ones which are steamed instead of those which are deep fried is what we call wise decision.

• Sometimes even after a heavy meal eating a dessert during festivals is mandatory. A small quantity of desserts after a meal won’t harm you much if you stay active for atleast 30 minutes post meal. You can take a walk inside or around your house or can do some household chores to burn those extra calories and feel lighter.

• During celebration time it’s very difficult to follow a complete healthy eating pattern. But there is one way you can consume your favourite dish without any regrets is by eating in moderation that is eating in small quantities. It starts off with choosing a smaller bowl for desserts, having mini sized versions of sweets or cutting the sweets into pieces.

NATIONAL SPORTS DAY

When you get into a sport, what is the first thing you invest in? Your equipment right? The latest shoes with support and improved grip, the newest racket with upgraded balance, the top of the line bat and kit on par with professionals. To be the best most people settle for buying the best. 

But what if i told you that there is one item in your own home worth investing in that has the potential to maximize not only your performance right from your strength to your endurance, but also your recovery?

The foods in your kitchen are some of the most powerful tools in your toolkit as a sports person and more often than not the most underutilized.

Want to jump start your performance on the pitch? It all starts in your plate. Read on for the Diet Dr Clinics Sports Nutrtion Strategy.

•    Before a match it is important to be properly fueled to prevent muscle exhaustion. The best fuel is in the form of high quality carbohydrate: 

 o  such as sweet potato

 o   fruits such as: banana

 o  peanut butter on whole toast sandwich.

•    During the match to maintain sodium-potassium balance (which is important to prevent muscle cramps and fatigue) sip on :

o   Fruit infused or chia seeds water.

o   Coconut water is another amazing addition naturally rich in all necessary electrolytes and minerals definitely better for you than supermarket sports drinks!

•   After the match: The body is likely to be in a fatigued or exhausted state with most of its energy (muscle glycogen) depleted, this coupled with post exercise inflammation makes this the most important time to eat the right foods.

o   Good quality protein sources which can be easily absorbed (high bio-availability) such as egg white, natural whey water, cow’s milk etc.

o   Consuming a diet low in inflammatory foods such as high sugar/ high fructose foods, vegetable oils, margarine, refined carbohydrates, processed meats like sausage, bacon etc keeps your performance in the best shape possible allowing you to train/ play more consistently.

o   Similarly eating anti-inflammatory foods post training or matches boosts recovery. Foods rich in omega 3’s and 9’s: e.g. chia, flax, basil (sabja) seeds, coconut oil are all good options. As well as anti-inflammatory spices like turmeric, ginger etc. Seasonal fresh fruits and vegetables that are brightly coloured also contain an array of anti-inflammatory compounds. 

o When eating for peak performance always consult a trained nutritionist who can alter your eating plan according to the sport you play, your schedule, dietary habits etc.

DECONSTRUCTED BRUSCHETTA

Ingredients
500 ml milk
1 squeeze lime
Dried/ fresh herbs oregano, basil
Chilli flakes
Garlic
Blanched spinach
Sliced tomato
Whole wheat toast

Method
Curdle milk with lime over gentle heat until whey separates.
Hang over muslin cloth.
Allow to drip excess moisture. Save the water and use the whey for dough kneading, bread making, smoothies or shakes.
Mix the milk solids with salt, herbs and garlic.
Serve with assorted veg and toast.

Recipe by Nutritionist Zenobia

EAT RIGHT DURING PREGNANCY

Being overweight or underweight can lead to miscarriages, hormonal imbalances, fertility issues and increase risk of complications in pregnancy. Thus, aim for a balanced diet and maintain a healthy weight with a body mass index of 19-25. A healthy pre pregnancy diet will help you conceive without complications. Understand which nutrients are the most important in the pre pregnancy diet:

Folic acid: Folic acid consumed before and during pregnancy can help prevent birth defects of your baby’s brain and spinal cord which can lead to varying degrees of paralysis, incontinence, and intellectual disability.

Sources: Lentils, dried beans and peas, dark green vegetables (broccoli, spinach, turnip greens) and citrus fruits.

Calcium: Preparing for pregnancy includes building healthy bones. If there is not enough calcium in the pregnancy diet, the foetus may draw calcium from the mother's bones, which can put the mother at risk for osteoporosis later in life.

Sources: Milk, yogurt and cheese

Iron: Iron is an important element in the pre pregnancy diet because if the mother is anaemic; this can be passed on to her baby. Building iron stores helps prepare the mother's body for the needs of the foetus during pregnancy.

Sources: Heme iron: Meat, fish and poultry.

Non heme iron: Dried bean, peas, lentils, pumpkin seeds, nuts, whole grains and dark leafy vegetables.

Also with the right nutrients, make sure you do not miss on any of this pregnancy super foods:

·         Eggs: Eggs are rich in choline, which promotes your baby’s brain health and overall growth while preventing neural tube defects. Eggs even contain omega 3 fats which are important for both brain and vision development.

·         Whole grains: whole grains are important during pregnancy because they are high in fibre and nutrients including vitamin E, selenium and phytonutrients  (plant compounds that protect cells)

·         Colourful fruits and vegetables: eating plenty of green, yellow, red, orange, purple and white fruits and vegetables ensures that you and your baby get a variety of nutrients.

·         Water: Hydrate yourself well. Dehydration during pregnancy can lead to many complications such as headaches, nausea, cramps, oedema and dizziness. This is especially important in the third trimester when dehydration can actually cause contractions that can trigger preterm labour.

GREEN LEAFY VEGETABLES- NEGLECTED GOLD MINE

GREEN LEAFY VEGETABLES- NEGLECTED GOLD MINE

People have been eating leafy greens since prehistoric times. Dark green leafy vegetables are great sources of nutrition required by the body.

It is dense in Vitamins like A, C, E and K, and many of the B-vitamins. These vegetables also contain an abundance of antioxidants and photochemical that protects cells and plays an important role in safeguarding our health.

They also contain high levels of fiber, iron, magnesium, potassium and calcium. Furthermore, greens have very little carbohydrates, sodium and cholesterol.

Many varieties of greens are available in the markets—the most popular green leafy vegetables are turnip greens, spinach, and fenugreek.

Now let us understand the local green leafy vegetables available for the land of Goa. Although these vegetables are easily available and loaded with nutrients, in this era of technology we are forgetting our rich resources and opting for the chemically produced products. We must get back to our roots and consume the food of the land. 

1. Talkulechi Bhaji 

Talkulo [cassia tora] is a monsoon wild leafy vegetable abundantly grown on roadside during the mirg [the period before monsoon] arrives. This vegetable is being consumed by all Goans as it has healthy and medicinal properties. The edible part of this plant is the fresh tender shoots. Its plucked the same way tea leaves are plucked.

Local name:  Talkulechi bhaji [Goa].

·         Sanskrit - Chakramarda, Taga

·         Bengali & Oriya - Chakunda

·         Gujrati - Kawaria

·         Marathi - Takala

·         Tamil - Tagarai 

·         Telugu - Chinnakasinda 

·         Malyalam - Chakramandrakam, takara

Botanical name: Foetid Cassia / Cassia tora linn

[Cassia tora commonly known as Foetid Cassia, belongs to family Leguminosae].

Importance:

According to Ayurveda the leaves and seeds are acrid, laxative, antiperiodic, anthelmintic, ophthalmic, liver tonic, cardio tonic and expectorant. The leaves and seeds are useful in leprosy, ringworm, flatulence, colic, dyspepsia, constipation, cough, bronchitis, cardiac disorders. Its leaves, seeds and root are used in folk medicine, primarily in Asia. It is believed to possess a laxative effect, as well as to be beneficial for the eyes. Cassia Tora also helps by removing intensive heat from the liver and improving vision, moisturizing intestine and easing the bowels. Great help for losing weight as well.

2. Drumstick Leaves

      

Drumstick leaves are abundantly grown all over India. It is used mostly as medicinal herb and leaves are the most nutritious part of the drumstick plant.

Local Name: Shewga chi bhaji / maskha chi bahji

Botanical name: Moringa oleifera Lam (Moringaceae)

Importance:

The leaves are the most nutritious part of the plant, being a significant source of B vitamins, vitamin C, pro vitamin A as beta-carotene, vitamin K, manganese and protein among other essential nutrients.

Moringa is used for anemia, arthritis and other joint pain (rheumatism),asthma, cancer, constipation, diabetes; diarrhea; epilepsy, stomach pain, stomach and intestinal ulcers; intestinal spasms, headache, heart problems, high blood pressure, kidney stones, fluid retention, thyroid disorders; And bacterial, fungal, viral and parasitic infections. Also used to reduce swelling, increase sex drive (as an aphrodisiac), prevent pregnancy, boost the immune system and increase breast milk production.

3. Vaalchi Bhaji 

   

Local name: Vaalchi bhaji

Botanical Name: Basella alba/ Malabar spinach

Vaalchi bhjaiis locally grown in Goa is a fast-growing, soft-stemmed vegetable, mostly leafy is consumed. Basella alba bears thick, fleshy, broad, oval to heart-shaped leaves all along its vine length. Basella rubra features pink or purplish stems and pink color veins running in the leaves.

Importance:

Fresh leaves, particularly of basella rubra, are rich sources of several vital carotenoid pigment anti-oxidants such as ß-carotene, lutein, zea-xanthin. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a healing role in aging and various disease processes. Its thick, fleshy leaves are a good source of non-starch polysaccharide, mucilage smooth digestion, bring reduction in cholesterol absorption and help prevent bowel movement problems. It is also loaded with iron, potassium and vitamin A & C.

4. Koddukeachi Bhaji / Koddu Bhaji

Local name: Koddukeachi bhaji /kuddu bhaji

Common name: Silver Cockscomb, Flamingo Feather

Botanical name:  Celosia Argenta/ Celosia

Importance:

It grows abundantly wild in monsoons. Its use as a vegetable is common in some parts of Maharashtra & Goa. Ayurvedic physicians recommend the seeds of this plant for treating kidney stones. Flower and seed is astringent, haemostatic, ophthalmic, parasiticide and poultice. It is used in the treatment of bloody stool, haemorrhoid bleeding, uterine bleeding, leucorrhoea and diarrhoea.

Beta-carotene: extremely high in leaves; vitamin E: medium; folic acid: high; ascorbic acid: medium; calcium: medium; iron: medium; protein: 4.7%. Leaves contain also amaranthine (betacyanin), oxalic acid (ca. 0.2%) and phytic acid (ca. 0.12%).

 5. Colocassia Leaf

Local Name: Taro / Aalu leaf

Botanical Name: Colocasia esculenta

Importance:

Taro is one of the finest sources of dietary fibers. They carry high-quality phyto-nutrition profile comprising of dietary fiber, and antioxidants in addition to moderate proportions of minerals and vitamins. Tender leaves have significant levels of phenolic flavonoid pigment antioxidants such as ß-carotenes, and cryptoxanthin along with vitamin A. 100 g fresh taro leaves provide 4825 IU or 161% of RDA of vitamin A. Altogether, these compounds are required for maintaining healthy mucus membranes, skin and vision. Consumption of natural foods rich in flavonoids helps protect from lung and oral cavity cancers. It also contains good levels of some of the valuable B-complex group of vitamins such as pyridoxine (vitamin B-6), folates, riboflavin, pantothenic acid, and thiamin.

Further, the corms provide healthy amounts of some of important minerals like zinc, magnesium, copper, iron, and manganese. In addition, the root has very good amounts of potassium. Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure. Taro Root likewise helps with irritability, reduces blood pressure, helps prevent cell damage, helps you to safeguard from colds and flues, aids in skin rashes, nausea, as well as aids you to control cholesterol, builds strong bones, as well as supports thyroid function.

MAKHANA LOLLIPOPS

Ingredients:
- 1/4 tsp roasted flax seeds
- 1/4 tsp of roasted white sesame seeds
- Few chopped almonds
- Melted jaggery
- Makhana
- Toothpicks

Method:
Roast nuts and seeds and keep aside. In a bowl melt jaggery. Roast makhana. Pour out melted jaggery on makhana, put a toothpick and keep it to cool. When it's cooling garnish it with roasted seeds and nuts. (Can even do different variation using nuts like pumpkin seeds or sunflower seeds.)

This is best to make during children party or for kids as snack. 

-Recipe by Nutritionist Shireen

COLOCASIA LEAVES ROLLS

Ingredients
8-10 nos Colocasia leaves
3 tbsp Organic besan
2 tsp Dhania powder
2 tsp Jeera powder
Pinch of hing
2-3 Green/red chillies
Water as required
Salt and seasoning to taste

Method
1) In a bowl add 3 tbsp of organic besan, dhania powder, jeera powder and pinch of hing.
2) Cut green/red chillies in small pieces and add in the besan.
3) Add required amount of water to make it into a thick paste.
4) Once the paste is ready add salt and seasonings as per your taste.
5) Apply this paste to one leaf and place second leaf over it. Roll these leaves into tight roll and              steam in pressure cooker.
6) Once the rolls are ready cut them into small pieces.
7) You can shallow fry or air fry these rolls.
8) You can add lemon or amachur for better taste.


Recipe by Nutritionist Shelly Sharma Kanishk

CHICKEN AND CABBAGE SALAD

Ingredients:

- 200gm chicken, barbequed or grilled

- 1/2 cup red cabbage, finely shredded

- 1 tsp lime juice

- 2-3 jalapenos

- 1/2 tsp mustard powder

- 3-4 tbsp hung curd

- Salt and pepper powder to taste

Method:

1. Shred the grilled chicken and place it in a bowl.

2. Mix it with cabbage and jalapenos.

3. Toss the salt, pepper, mustard powder and hung curd.

4. Serve chilled.