SOURCES OF NUTRITION – AND ITS NOT JUST FOOD!

Every living being needs food to live. Philosophically speaking, every living being needs nutrition to live, and its not just from food.
Though literally Aahar means ‘food’ substance, the philosophical understanding of Aahar is beyond the concept of gross material food for nourishing our physical body! Our enlightened ancestors identified ‘Aahar’ as a divine material, the carrier of divine energy and the sustaining process of life in the universe. It not only sustains the physical body, but also the metaphysical, mentl, emotional & spiritual body.
We all, as humans, possess subtle energy bodies which are much more extensive and powerful than our gross physical body. Each body, whether gross or subtle needs its own nourishment. Here is a glimpse of the nutrients required by each aspect of our body

Types of food (āhāra) that gives us nourishment;

i. ‘Oza’ or vital energy is life determining. It is present from the time of birth and this energy stays until his /her death. Initially, this energy comes from the vital energy of parents and later on is cultivated by the individual himself. It is commonly referred to as one’s intuition.

ii. ‘Roma’ is nutrient & energy absorbed from environment directly. Every part of body is capable of absorbing nutrients from the air & solar energy. This is similar to the process called photosynthesis in plants.

iii. ‘Kavala’ or food taken as morsels by mouth or injected in the body by other means. This includes food that we eat, water and medication.

iv. ‘Mano’ or mental food. Mind possesses the power of manifestation. It attracts all the components to form a complete physical and dynamic entity. In simpler terms, the thought is what matters; similar to thinking positive is what makes one feel healthy.

v. ‘Karmaņa’ or the absorption of karmaņa particles by the empirical soul due to its various non-self activities. These act as insulation for the soul’s energy to enjoy its own nature of knowledge & bliss. These particles also reduce the efficiency of body parts to perform their function. All spiritual practices aim at stopping further accumulation of these particles on the soul and to dissociate the existing bonding particles with soul.
An excerpt from “Jinahaar”. Jinahaar is a book that enghlightens the true essence of food, its significance in Jainism, the ideal way to observe a Jain fast and foods that one must eat for spiritual evolution.

GUN PATI – The celebrations of the Lord of prosperity

India has no dearth of festivals and the enthusiasm infused around those festivals is a sight! In the midst of all the festivities we enjoy especially during the period from August – December, we very often tend to forget that no Indian festival is made without a reason. Ganesh Chaturthi is one of them!

Lord ganesh is not just a god, but ganpati or Gun-pati is also a symbol of intellect and wisdom. In common words, the one who puts to good use, the knowledge he learns is a true “Ganpati”.
Lord Ganesh’s favourite Modak is the fruit of divinity and peace attained after one masters his knowledge and wisdom.
so lets scientifically look at why the modak is designed so;

the modak comprises of 4 major ingredients;
coconut – a symbol of purity & prosperity. loaded with potassium, selenium, omega 3 & essential oils, coconut helps improve blood circulation, keeps you alert, improves memory and delays ageing.

ghee – has been used widely used in ayurveda and is said to purify the body’s digestive fire. The right use of ghee reduces constipation, gives you glowing skin, keep your joints healthy & prevents heart disease.

rice – symbol of health, wealth & prosperity. Rice being a satvik grain, its use helps reduce acidity and control blood pressure. Being easily digested, rice can be used in sickness and for all ages.

jaggery – infuses sweetness into your life, just like its taste. spiritually, consumption of jaggery is also said to keep you level headed, be firm on your decisions and help you derive positive thoughts. jaggery fuels the brain cells and helps it stay sharp. the use of jaggery also prevents lethargy.

So go ahead, enjoy a modak and be a Gun-Pati this festive season.

Some Beneficial Food Combinations I bet You Didn’t Know

Nutmeg milk for restful sleep

Valued for its sweet aroma, Nutmeg  also known as “Jaiphal’’ is widely available. Known for its culinary uses nutmeg is also used and found in many forms like essential oils,  powder, extracts etc. Nutmeg milk is an age old tradition that has been passed on for generations. Nutmeg contains magnesium which is a necessary sleep mineral, thus inducing restful sleep in the night. It also helps improving the quality of sleep by reducing the stress. Myristicin in nutmeg helps inhibits enzymes that causes stress, thus improving the quality of sleep.

1 cup warm milk with a pinch of nutmeg powder 15 mins before bedtime provides restful sleep. Care has to be taken to make sure the quantity of nutmeg consumed in kept within control.

Almond butter & banana for sugar cravings

Lack of magnesium, zinc often leads to sugar cravings making us pounce on chocolate bars, sweets etc. These deficiencies can be corrected by making simple dietary changes in your routine. Apart from vitamin E, iron almond butter is packed with magnesium, zinc which helps curb the sugar cravings. In the butter form nut butter also enhances the absorption capacity of the vitamins & minerals.  

Bananas are rich in tryptophan, which gets converted to serotonin in the body. Serotonin deficiency is also one of the reasons for sugar cravings.

1 tsp of almond butter with banana slices OR almond butter banana smoothie are few ways in which  you can curb your sugar cravings.
Tahini & lemon for bones

A staple of Mediterranean cuisine, tahini is available around the globe. Key ingredient in tahini,  sesame seeds are the best source of bio available calcium which is essential for muscle, nerve function and bone health. Being rich in copper, it aids in collagen production, bone & tissue integrity. You can add 1 tbsp tahini to your smoothies, hummus, use it as a dip/ dressing to keep your bones strengthened.  

It is often believed that drinking too much lemon juice is bad for the bones. Lemon is a rich source of Vitamin C & it plays a vital role in collagen development. And since more than 90% of the protein in bone is made from collagen, vitamin C is essential nutrient for healthy bones.  Apart from collagen it also increases absorption of calcium thus strengthening the bone density.

Add a dash of lemon juice to your salad dressings/ subzi’s to get your daily dose of vitamins.  

Raw bhindi for blood pressure

Apart from vitamin A, E, C, flavonoids, antioxidants raw bhindi/ okra is also rich in organic potassium. Potassium, present in okla, helps to balance sodium and thus maintains a proper fluid balance in the body. It also helps to reduce the pressure on the cardiovascular system by relaxing the blood vessels and arteries and thereby reducing blood pressure.

Consume 1 raw bhindi before meals help you maintain your blood pressure.

Grapefruit drink for uric acid

Gout develops when too much uric acid accumulates in the blood stream. Fortunately, gout is manageable and some modifications in your daily nutrition such as adding Vitamin C rich foods can help reduce your uric acid levels and ultimately provide relief from gout. A tropical citrus fruit known for its sweet and sour taste, grapefruit is rich in antioxidants & contains whooping amount of Vitamin C.

1 glass grapefruit drink in the mid-morning shall help you lower the uric acid levels when combined with other dietary changes

Grapefruit drink –  1 grapefruit + 2 slices of pineapple + 1 cucumber + ½ tsp ginger. Add all the ingredients in a juicer. Strain & drink.

 

WEIGHT LOSS RECIPES FOR BREASTFEEDING MOM’S

Being a mom is one of the best feelings in the world, no matter how hard the pregnancy or how painful the delivery process might be.

PREGNANCY WEIGHT

Your body piles on around 12 kilos of muscle, fat, bone bass and water as part of the pregnancy process; out of which around 5 kilos is lost post delivery as baby weight and loss of placental fluid. The other weight is meant as body store that aids in lactation. A healthy mother should lose out 80% of her pregnancy weight in the first 6 months of delivery, if lactation is normal.

During breast-feeding, focus on making healthy choices. Opt for a variety of whole grains as well as fruits and vegetables and stay hydrated. Avoid calories from added sugars and saturated fats such as soft drinks, desserts, fried foods, cheese, and fatty meats . Moderate physical activity can help, too.

LEFT: Before Pregnancy RIGHT : After pregnancy weight loss

Here are some recipes that will help you lose weight with wholesome nutrition.

• Broken wheat  & cottage cheese salad
• Granola yogurt parfait
• Egg broccoli bhurji
• Chicken & quinoa one pot meal

BROKEN WHEAT  & COTTAGE CHEESE SALAD

Serves 1

Protein from cottage cheese, fiber from the vegetables, complex carbohydrates, iron & magnesium from broken wheat this salad is packed with nutrients. It not only aids in weight loss but also help in improve milk production in lactating mothers.

 

INGREDIENTS

½ cup broken wheat  (daliya)

50gms cottage cheese (paneer), cubed

1 tomato, finely chopped

½ capsicum, finely chopped

1 cucumber, cut into wedges

½ cup fresh mint Leaves, chopped  

½  tbsp black olives, finely chopped

½  tbsp onion greens, finely chopped

1 tsp extra virgin olive oil

½ tbsp lemon juice

Salt to taste

Black pepper powder to taste

 

METHOD

1. In a bowl and broken wheat, cover with warm water and allow it to soak for 20 minutes. 
2. Heat a medium saucepan, add broken wheat, salt and cover with water and add about 1-1.5 cups of water & boil until broken wheat is cooked
3. Heat a tsp of olive oil in a pan; add onions , paneer and bell peppers and stir-fry for a couple of minutes until lightly tender.
4. In a large mixing bowl, toss the broken wheat, tomatoes, roasted pepper and onions, cucumbers, mint, and olives. 
5. In a small bowl whisk together the oil, red wine vinaigrette, lemon juice, salt and peppe
6. Pour over the salad and toss to coat. Check the salt and adjust to suit your taste and serve chilled.

GRANOLA YOGURT PARFAIT

Serves 1

High in protein & fiber this power pack smoothie is also enriched with bioavailable calcium, B  vitamins, magnesium making it perfect breakfast option for weight loss.

 

INGREDIENTS

3 tbsp almonds, sliced

2 tbsp walnuts, chopped

2 tbsp white sesame seeds    

1 tbsp flax seeds

1 tbsp watermelon seeds

¼ cup dates OR figs, deseeded and chopped

1 tbsp raisins, pitted & chopped

1 ½ cup rolled oats

2 tbsp honey

¼  tsp vanilla extract

 

Other ingredients

¾ cup thick curd

1 tsp honey or maple syrup

1 cup fruit of your chocice, chopped

3 tbsp granola mix

 

METHOD

FOR GRANOLA

1. In a large pan, combine the seeds and the almonds and toast over medium flame, until the flax seeds stop popping. Remove and set aside to cool.
2. Pour the oats into the pan and toast them over medium heat until light brown
3. Add the nuts, seeds, dates, raisins, to the oats. Mix to combine thoroughly and evenly.
4. Drizzle honey and add the vanilla. Mix until all the dry ingredients incorporate the honey evenly.
5. Allow to cool and store in airtight containers.

 

HOW TO PROCEED

1. Layer a broad glass with granola mix followed by yogurt.
2. Top with fruit. Drizzle honey or maple syrup
3. Serve

 

EGG BROCCOLI BHURJI

Serves 2

Loaded with nutrients, this recipe is enriched with vitamin A, selenium, absorbable high quality protein. High in fiber & protein this recipe not also helps lose weight but also provides right nutrients needed during breastfeeding

 

INGREDIENTS

3 Whole Egg

1 cup broccoli, florets, chopped into small pieces

1 onion , finely chopped

2 small tomatoes , finely chopped

3-4 cloves garlic, finely chopped

1 tsp haldi

2 tsp red chilli powder

2 tbsp Coriander (Dhania) Leaves , finely chopped

Salt to taste

2 tbsp Cooking oil

 

METHOD

1. Heat oil in a pan add onions.
2. When onion turns pinkish, add chopped garlic and sauté till the raw smell of garlic goes away.
3. Once it is done, add the chopped tomatoes and sauté till it turns mushy.
4. Add broccoli florets and cook them for 10 minutes. After 10 minutes, add turmeric powder, red chilli powder, salt and mix everything well.
5. One by one break the eggs directly into the skillet. Mix well and wait for the eggs to cook.
6. Once you see the eggs getting cooked, take a spatula and scramble it in the skillet.
7. Scramble continuously till the eggs are finely minced and mixed well with the onion-tomato-broccoli mixture.
8. Adjust salt according to your taste and garnish with chopped coriander leaves and again mix well.
9. Serve with plain paratha or roti

 

CHICKEN & QUINOA ONE POT MEAL

Serves 2

Enriched with complete protein, magnesium, zinc, fiber and many more nutrients this is an excellent option for a gluten free meal. The recipe makes feel satiated & also aids in weight loss.

INGREDIENTS

2 tbsp olive oil

1 cup  chicken breasts, diced

2 cloves garlic, crushed

1 jalapeño, diced

1 cup quinoa, rinsed

1 ½  cup vegetable broth

½ cup black beans

1 cup tomato, diced

2 tbsp corn

1 tsp chili powder

½ tsp cumin

Salt & pepper, to taste

1 lime, juiced

2 tbsp fresh cilantro, chopped

 

METHOD

1. Heat olive oil in a large skillet over medium high heat. Add chicken breasts and cook thoroughly. Add salt and pepper to taste.
2. Add crushed garlic and a diced jalapeño pepper. Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin; season with salt and pepper to taste.
3. Cover and simmer until quinoa is cooked through, roughly 30 minutes.
4. Stir cilantro, and lime juice. Mix well & serve

 

What’s Cooking This Shravan – Special Nutrition Plan

dicated to lord shiva, shravan is considered to be the auspicious month as per hindu mythology where people observe fasts & holy practices throughout month.

 

Due to climatic changes during this period there is an increase in water & air borne diseases, rains start pelting & sunlight is scarce. This makes body’s digestive system sluggish & more prone to the infections.

 

One needs ample strength in body & mind throughout the month to carry out the fasts. By adapting sattvic lifestyle i.e. consuming food  that is pure, essential, natural, vital, energy-giving & clean in nature and also abstaining from anything that is Tamsik in nature, helps to maintain balance, detoxify & cleanse one’s soul & body.

 

The severity of the fast varies from individual. Some people fast by restraining themselves from eating a normal meal with grains and only eat fruits, nuts and milk, whereas some people eat one meal a day prepared without salt.

 

Planning a meal becomes very important during fasting as people end up eating high carbohydrate, high fat, fried foods during the fasts leading to increased load on digestive system and later complaining of acidity, indigestion, heartburns.

One has to make healthy choices being as simple as choosing singhara or kuttu    over starchy potatoes, roasting or boiling the food instead of deep frying it.

 

Here are some tips and tricks for healthy fasting :

 

• Stay hydrated throughout the day. You can either Infuse your water with lemon, fresh mint leaves or drink lemonade, green tea, buttermilk,  coconut water, consume watery fruits. This shall help you to be hydrated & replenish the electrolytes as well.
• Consume  buckwheat (kuttu) than sago (sabudana). Being rich in good quality protein & B complex vitamins kuttu also contains good amount of fiber thus keeping you full for longer period of time.
• Consume sweet potato than potato or raw banana as it has a higher vitamin A content.
• Avoid tea, coffee, aerated beverages, sweetened lassi as they will make your body more sluggish & increase the acidity. Instead opt for fresh fruits, homemade smoothie, home made mixed nut bars to satisfy the sweet cravings.
• Space your meals. Have small & frequent meals to avoid acidity & indigestion.
• Choose nuts, fruits, homemade milkshake instead of sheera, potato chips, faradi chivda or fried snack as fillers.
• Start your meal with squeezing some lemon juice or chewing few mint leaves to enhance the digestion.
• Consume jeera & sauf water on waking up to avoid bloating, acidity.

 

You can also try the below menu planned for fasting

 

HEALTHY FASTING DIET MENU

 

On waking up         :  1 glass jeera water

              OR 1 glass lemon water

 

Breakfast           :  Kuttu upma/ kuttu dhokla with 1 cup curd

              OR 1 glass fruit smoothie

 

Mid meal        : 1 glass chaas/ lassi

            OR 1 glass coconut water + malai

            OR 1 cup green tea

 

Lunch             : Chew 3-4 fresh mint leaves

            +  Sama khichdi with curd

            OR kuttu/ rajgeera roti with dudhi subzi & curd

 

Tea – time         : 1 bowl fresh watery fruits

            + 1 tbsp peanut butter

 

Evening snack         : 1 handful of mixed, unsalted nuts

 

 Dinner         : Chew 3-4 fresh mint leaves

            + 2 bajri/ ragi roti + subzi + dal

       

Bedtime        : 1 glass Jeera water

 

NOTE:

 

• Drink 10-12 glasses of mint/ fruit infused water per day
• Jeera water – Soak ½ tsp whole jeera in 200ml water for 6-8 hours. Strain & consume

 

SUPER FOOD SPICES FOR GOOD HEALTH

Spice up your taste buds with healthy spices in your diet!

Spices not only just excite your taste buds but are composed of an impressive list of phyto-nutrients, essential oils, antioxidants, minerals and vitamins that are essential for overall wellness. Spices have been integral part part of our food since centuries, and today, even become more relevent for us.

CUMIN

Cumin is extensively used in culinary practices as a condiment or spice. Besides its culinary uses, this aromatic spice is known for its medicinal properties since ancient times. Cumin is generally considered a boost for overall health.

Cuminaldehyde, present in cumin activates salivation which facilitates the digestion of food. Cumin is also carminative, which means that it relieves from you from gas troubles and thereby improves digestion and appetite.

Cumin is loaded with essential oils and antioxidants, which stimulate the secretion of anti-carcinogenic enzymes and inhibit the growth of cancer cells. Limonene and eugenol in cumin contain strong anti-tumor effects. As a result, it keeps breast, colon, stomach and liver cancer at bay.

Moreover cumin is said to help ease and increase secretion of milk in lactating women due to the presence of thymol, which tends to increase secretions from glands, including milk, which is a secretion from the mammary glands

Cumin acts as disinfectant and helps fight viral infections which can cause the common cold. Cumin also suppresses the development of coughing in the respiratory system since it dries up the excess mucus. Cumin is rich in iron and has considerable amount of vitamin-C, which are essential for a healthy immune system and keeps infections from forming or becoming worse.

TURMERIC

Turmeric “the golden spice of life” is one of most essential spice used as an important ingredient in culinary all over the world. From many years awareness of turmeric and its use as medicine is increasing continuously

One of the most well-known applications of turmeric is as an anti-inflammatory agent .Turmeric is considered as a digestive bitter and a carminative. It helps to improve digestion, reduce gas and bloating.

It is a cholagogue, stimulating bile production in the liver and encouraging excretion of bile via the gallbladder. This improves the body’s ability to digest fats. It can be taken as a single extract or in the form of digestive bitters, which combine turmeric with other bitter and carminative herbs.

Curcumin is a powerful antioxidant agent that has been directly linked with a reduction in colon cancer cells and inhibitor for a protein that is essential for tumor growth. Thus it helps in slowing metastasis of cancerous growth.

Turmeric is still considered a brain boosting herb. Besides from increasing general cognitive ability, it can also protect the neural pathways from long-term oxidative stress and the build-up of plaque.

Turmeric is beneficial for its influence on the liver. It is said to shrink engorged hepatic ducts, so it can be useful to treat liver conditions such as hepatitis, cirrhosis, and jaundice

Turmeric makes cholesterol levels low and inhibites the oxidation of LDL (bad cholesterol). Oxidized LDL deposits in the walls of blood vessels and contributes to the formation of atherosclerotic plaque. Turmeric may also prevent platelet build up along the walls of an injured blood vessel.

Although not commonly considered to be an allergenic substance, turmeric can have certain side effects on the body, including nausea, dizziness and diarrhoea particularly when consumed in large quantities. In limited cases, excessive amounts of turmeric consumed in a medicinal capacity has caused heart irregularities.

BLACK PEPPER

Since ancient times, black pepper is one of the most widely traded spices in the world. It is not considered a seasonal plant and is therefore available throughout the year. When dried, this plant-derived spice is referred to as a peppercorn, and is then ground into a powder to be put on food to add flavour and spice.

Pepper increases the hydrochloric acid secretion in the stomach, thereby facilitating digestion.

The piperine in black pepper can be credited with theprevention of cancerand becomes twice as potent when combined with turmeric.

Black pepper is antibacterial in nature, and therefore helps to cure cold and cough. A teaspoon of honey with freshly crushed pepper does the trick.

Piperine in black pepper stimulates the brain, and helps it to function properly by making it more active thus fighting depression

Black pepper is known to help in the cure of Vitiligo, a condition where the skin loses pigmentation, and creates white patches.

Patients who have undergone abdominal surgery should not add excessive pepper to their diet because it can have an irritating effect on the intestines. Black pepper should not be taken in high concentration, and if you show signs of an allergic reaction.

CAYENNE

There is nothing as widely used and relied upon as cayenne pepper, to transform a mundane everyday-dish to a hot and spicy showstopper, especially in India.Cayenne pepper belongs to the capsicum family and its botanical name is Capsicum annuum.

Cayenne pepper stimulates the production of various gastric juices and enzymes in the digestive tract, thus aiding digestion. It also helps in soothing intestinal gas problems.

Cayenne helps to reduce cholesterol levels in the blood and helps to dissolve fibrin, which causes the formation of blood clots.

Cayenne pepper gives protection against invading pathogens by helping the development of healthy mucus membranes in the nasal passage, lungs, and urinary tracts, thereby providing immunity against infections.

As consumption of cayenne pepper raises the temperature of the body, it helps to decongest mucus and thus gives relief from cold and flu discomfort.

Like all other foods or herbs, we must be careful when using this herb. Excess consumption may cause burning sensations in the throat, stomach, or rectum.

CORIANDER SEEDS

Coriander is believed to be one of the oldest spices being used by mankind, with its history tracing back to 5000 BC. Besides the numerous culinary uses, coriander seeds contain important vitamins and minerals, essential for a healthy living.

Coriander seeds help in reducing cholesterol levels in the blood due to the presence of linoleic acid, oleic acid, palmitic acid, stearic acid and ascorbic acid. Besides, these acids combine to decrease the deposition of cholesterol along the inner walls of arteries and veins.

Coriander seeds and cumin seeds boiled in water and strained after cooling can be used as a diuretic; this decoction also cools down the body. It can also help lower LDL cholesterol and protect against colon cancer.

The essential oils in coriander seeds contain certain components that assist in digestion, promote proper functioning of liver and bonding of bowels and help in curing diarrhea.

Coriander seeds enhance proper endocrine secretion, relieving menstrual discomfort and pain

Coriander seeds can be boiled in water along with little pepper corns, cumin seeds, and garlic flakes to make a decoction that helps clear phlegm ,flatulence and nasal congestion.

Coriander seeds are rich in copper, magnesium, iron, potassium, manganese, and zinc. These essential minerals help in increasing red blood cell count, improving metabolism, regulating growth, enhancing sperm generation, synthesizing nucleic acids, keeping blood pressure in check, and keeping diabetes in control.

Excessive use of coriander seeds can cause liver problems.

FENNEL SEEDS (SAUNF)

Fennel widely known as saunfis an aromatic and flavourful herb that has several culinary as well as medicinal uses.

This herb stimulates digestion and has carminative effects that soothe the digestive tract and prevent the formation of gas. Moreover, it can help rebuild the digestive system after radiation or chemotherapy treatments.

Simply chewing a teaspoon of fennel seeds after meals aids digestion and relieves stomach pains and bloating.

Drinking fennel tea on a regular basis helps flush out excess fluids from the body as it works as a diuretic.It also helps remove toxins and reduces the risk of urinary tract problems

Fennel seeds contain estragole, fenchone and anethole, which contribute to the plant’s antispasmodic and anti-inflammatory properties. For those with IBS, the volatile oils found in fennel seeds can help kick start digestion by promoting the production of gastric enzymes.

When fennel seeds are eaten on a regular basis, they provide the body with valuable minerals like zinc, calcium and selenium. These minerals are very helpful to balance hormones and in helping up the oxygen balance.

CINNAMON

Cinnamon boosts the activity of the brain and makes it a good brain tonic. It helps to remove nervous tension and memory loss.

It is believed that the calcium and fiber present in cinnamon provide protection against heart diseases. By including a little of this spice in your food, you can help prevent coronary artery disease and high blood pressure.

Cinnamon is diuretic in nature and helps in the secretion and discharge of urine.

Cinnamon helps to improve the circulation of blood due to the presence of a blood thinning compound in it. This blood circulation helps to significantly reduce pain. Good blood circulation also ensures oxygen supply to the body’s cells, which leads to higher metabolic activity.

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NATURAL VEGAN CALCIUM RICH FOODS

I don’t drink milk, where will I get calcium from? Is that your worry too? Since time immemorial, milk has been associated with strong bones. No child’s day goes by without gulping down at least 2 glasses of milk – where they like it or not. But there are many other food ingredients that give you good quality calcium – and its not a glass of milk!

BIOAVAILABILITY

Calcium is best absorbed in an acidic medium, in the presence of nutrients like vitamin C, vitamin D, magnesium and zinc. Absorbing calcium and eating it the right way, at the right time is more important that simply pumping in milk or calcium tablets. It is found that 60% of the world population os lactose intolerant i.e. cannot digest milk. In such cases, non-dairy calcium foods are better suited and absorbed by the body, making it mandatory to include these natural food in ones daily diet.

SESAME SEEDS

Sesame is one of the most versatile, yet nutrient rich seed that not just tastes delicious, but has an excellent content of bio-available calcium. 1 serving of sesame (1tbsp or 15gms) has about 150mg of calcium, not to forget magnesium and zinc too that helps aid calcium absorption.

Best consumed – soaked overnight or as tahini with some lemon or orange.

CHUNNA (LIMESTONE)

An unconventional add on to the list, chunna has been an age old remedy for joint pains and bone deformities in rural india. Easily available, easy to consume and cost effective; chunna is a quick remedy to reverse calcium deficiency.

Best consumed – 2gms with a betel leaf & some saunf, thrice a week

SOY

Soybean, soyamilk, tofu, temphe, miso are forms of complete vegan protein that are calcium rich. 1 serving of soy milk (200ml) has about 50mg calcium, with other nutrients that aid strong bone & teeth growth.

Best consumed – twice a day, without sugar, as a fruit smoothie or with breakfast

GREENS

Dark green leafy vegetables like collard greens, kale, spinach, drumstick leaves, fenugreek leaves, dandelion leaves have a rice calcium content. Other greens like broccoli have a good calcium content too. 1 cup of cooked kale (200gms of raw kale)gives you approx 300mg of calcium, whereas a cup of cooked broccoli (100gms raw) gives you 50mg calcium.

Best consumed – atleast thrice a week, with lemon squeezed over it

BEANS

whole pulses, beans and legumes like rajma (kidney beans), broad beans, lima beans, chickpeas have a calcium content of around 150gms per cup of cooked beans.

Best consumed – with a grain (roti, rice, bread) as a meal, twice a day

 

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5 HABITS FOR A FUSS-FREE CHILD

They say “As you sow, so shall you reap”. Kids are the seeds when raised with the right guidance grow up as healthy adults. Habits are hard to break, sooner we manifest good healthy habits in children easier it is for the child to resist the bad habit.

As children start attending school their work load and activity increases, it’s as important as ever to establish healthy eating habits in and out of our homes. Many children, as they cross the age of six, begin to assert their foodie-will more than ever. They may reiterate that they only want to eat the thing they like, rather than eat different preparation of food. They may also seem to not care about skipping meals or eating very little when food is not prepared as per their current cravings making them a fussy child.

There are few habits you can incorporate to make a child fuss free.

Set a Good Example
Children like to imitate. If you want your kids to follow a healthy meal plan, set a good example by following one yourself. If your child sees you reaching for an apple to snack on, she might reach for one herself. You should also have set times for meals and eat as a family. Expecting meals at the same time improves appetite and prevents unnecessary snacking.

Let Your Children Help
To get your kids to make healthier choices, get them involved with the planning. Ask them for dinner suggestions or designate a day for kid’s choice. Let your child decide what they eat. Alternative, ask them to help you out with making a new recipe, setting the table or rolling up that wrap. Giving them choices and involving them in preparation limits mealtime tension.

Homely Comfort

Unhealthy eating is often associated with the state of the mind. It is believed since time immemorial that a child flourishes the most in a homely, warm environment. His intellectual capacities develop, there are few instances of developing phobias, and he is nourished adequately. Similarly, home cooked meals provided vital food energy for his physical, mental and emotional well being. Eat fresh hot meals as a family atleast twice a day to spend time to bond.

Making Time

Research reveals that over a third of parents let their children snack on chocolate or crisps rather than fruit because they are more convenient – it’s simply less hassle than resisting the kids’ requests for unhealthier choices. The survey also indicates that cost is another factor – as more than half of parents believe it’s cheaper for their child to eat less healthy snack options. Not True! Spend an hour over the weekend to plan the weeks menu’s & snacks and keep your pantry stocked accordingly. Veggie sticks with dips/ fruit yoghurt/ home made cookies are healthier options to reach out when hungry.

No TV Dinners

Eating while watching the TV, or playing a gad on the mobile phone etc. distracts your mind to eat moderately. Children tend to over eat this way, and do not register new food flavours and textures – thus, growing up to be fussy.

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A HEALTHIER DIWALI

Diwali is the most lavish and extravagant amongst all festivals celebrated in India – with food and festivities. Popping colours, attractive shapes and succulent sweets on display tempt adults. However, exercising control over these goodies is a task. Let me ease out the dreaded task for all you here. Read more to know how you can make Diwali feasting a healthier & fitter affair.

KHOA/ MAVA

Khoa or mava is a milk-based product made by boiling down whole milk till only the solids remain. When eaten fresh (within 30 minutes), khoa is highly nutritious. However, the khoa used in commercially prepared sweets is usually more than a couple of weeks old, loaded with preservatives and processed inappropriately, making it toxic in nature for the body. Consuming products containing khoa are found to cause digestive distress, allergies and most importantly weaken the liver in the long run. Understandably, consuming khoa based sweets is one of the major causes for weight gain during diwali.

Substitute with – fresh paneer, hung yoghurt or milk powder based sweets are a healthier substitute for khoa-based sweets.

Recipes – karanjis stuffed with nuts/coconut, sandesh instead of pedha, halwa using cashew/ peanut/ almond/ moong dal paste instead of khoa

VANASPATI GHEE

The most common substitute to cow’s ghee is vanaspati. Vanaspati is obtained by hydrogenating vegetable oils to give them the texture & cooking qualities of pure ghee. Vanaspati lasts longer, is cheaper and can be used to cook at high temperatures – making it an easy substitute for bulk production. Little do we know that vanaspati ghee is the leading cause for heart blockages, obesity and raised cholesterol levels. Frequent consumption of vanaspati has shown to reduce concentration, cause irritability and decrease immunity on a long run. Plenty of sweets and savoury snacks are fried in vanaspati.

Substitute with – home made ghee, groundnut oil, sesame oil, fresh makkhan (white butter)

Recipes – fruit cream, ladoo/ jalebi/ gulab jamun/ karanjis fried in ghar ka ghee, rabadi, fat-free sheera

GLUCOSE AND ARTIFICIAL SWEETENERS

Diwali is largely associated with sweetness and sugar is an integral part of any Indian mithai or western dessert. Sugar in limited quantities is not as harmful as its made out to be. Sweeteners like sugar, jaggery and honey are quite safe. Ayurveda always prescribes their medicines to be consumed with sugar or honey, them being a carrier for the medicines. Similarly, restricting the use of sugar or honey leads to nervous weakness, lowered concentration, lethargy and irritability. What you must stay away from is – glucose and artificial sweeteners like aspartame/ stevia/ sucralose. Most store bought mithai and desserts use glucose as a sweetening agent – glucose being cheaper and much more sweeter than normal sugar. Glucose causes a sugar rush in the body and is one of the major causes of allergy, respiratory problems and hormonal disturbances. Being too ‘health-conscious’ and opting for sugar-free sweets is not advisable, as the sweets are prepared using artificial sweeteners. These sweeteners are triggers for cancers, hormonal & mental disorder.

Substitute with – sugar, brown sugar, palm sugar, maple sugar, date honey, honey, jaggery, dried fruit

Recipes – date & nut rolls, sandesh using jaggery, jaggery chikki, srikhand made using honey, karanjis with brown sugar & coated with honey drizzle, date & chocolate ladoos

COLOURS AND PRESERVATIVES

We want our sweets & food hampers to look delicious, without realising that it comes with a heavy toll on our health. Food colours, preservatives, artificial flours and other adultrants find their way into our diwali sweets for the sheer need of making them look attractive. But can we do without them? Absolutely yes!

Look at the sweets that have brightly coloured toppings and taste amazing; they are the ones that cause breathing problems, asthma, skin allergies, paralysis and even brain damage. These dyes and flours are found in most mithais and desserts that’s are commercially available.

One of the other devils is the presence of preservatives and additives to make the sweets/ snacks last longer. The immediate reactions of these adulterants are vomiting, diarrhoea and food poisoning. In the long run, they damage the kidneys  and liver and cause breathing problems and even cancer.

Substitute with – natural ingredients like beetroot, carrot and fruit to impart colour. Eat freshly made sweets to avoid preservation

Recipes – home made dry fruit barfi, mathri, chakli

FRIED FOOD

most of us think that frying is injurious to health. Well not exactly! Its what you fry, when you eat the fried food and how much of it that matters. check the detailed article to know more.

THE TRUTH ABOUT FRYING

POINTS TO NOTE:

1. Do not combine heavy mithais and fried snacks with main meals. Use them as a snack.
2. Fried snacks made at home can be given in limited amounts, mixed with another roasted snack. Eg. puri crushed into a chivda/ sev with corn bhel
3. Make sure you are well hydrated. Lemon sherbet, chaas, coconut water and soups are the preferred beverages.
4. While socializing or eating out, always opt to finish the meal in 1 go, and not eat at small intervals for as long as the party lasts. The latter cause overeating and upsetting the gut in the long run.
5. Feed yourself a bowl of soup or stir fry before going out to eat. This will prevent over eating and help them curb their cravings for junk food.
6. Avoid food preparations/ sweets with added colour and flavour essences.
7. Avoid colas, ready-made fruit juices, syrups and fruit drink powders.

Being well prepared for the festive season ensures that you won’t upset your tummy during the celebrations.

Wishing you and you family a safe, healthy, prosperous Diwali and a very Happy New Year!!

Make healthy eating Fun!

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8 FOODS TO BEAT THE OCTOBER HEAT

With the rains bidding farewell, its time to gear up for the scorching “October heat”. It’s usually observed that the October heat gives rise to more heat strokes and fevers than the summer heat. This surge in temperatures and dry heat causes exhaustion & severe dehydration in the healthiest of individuals. The right food is the best remedy to keep these symptoms at bay.

Plenty of naturally available seasonal produce have a high water content and the right balance of electrolytes to compliment the need for plain water. Mentioned below is a list of such foods that you can easily find at the grocers. Make sure to include plenty of these foods to help you keep hydrated and healthy.

 

CUCUMBER

With  96% water content, cucumber is an easily available, on the go snack & the perfect hydrating food. It reduces digestive acids and alkalises the body. Its fibre content keeps the stomach full. Eat it by itself or as part of a raita, salad, cold soup or vegetable juice.

WATERMELON

Watermelon contins 90% water, fructose and essential vitamins to help improve blood circulation and prevent dehydration. Eat it before heading ou in the sun, as a mid meal snack or combined with some nuts as a early morning meal.

SWEETLIME

Loaded with antioxidants and over 82% water, this fruit is not only refreshing but energising as well. Eat is chilled or juice it up fresh for a burst of freshness.

ORANGE

A rich source of vitamin C, vitamin A and other hydrating nutrients, the orange is the top favourite amongst fruits for adults and kids alike. The best way to eat it is before going out in the sun, juicing it up with some sweetlime as an after play drink or freeze it into a ice pop.

LEMON-MINT

Lemon and mint are one of the best natural coolers for the hot weather. Mint helps reduce the gastric acids and lemon regulates the digestive juices to improve digestion and . Make a minty lemonade, mint lassi or lemon-mint cordial as summer coolers.

TOMATOES

One of the best natural sunglasses for the body is the humble tomato. Abundant in lycopene and vitamin A, tomatoes are shown to reduce skin pigmentation thus prevent tanning. They also help protect against possible skin diseases and cancer. Make a chilled tomato soup, juice it up with carrots, or eat it raw to keep your body cool.

COCONUT WATER

Coconut water is an electrolyte rich drink which helps to keep your body to maintain good circulation, keep the skin hydrated and prevent a heat stroke. This water is rich in potassium and prevents heat strokes, keeps blood pressure in check and is excellent for sportsmen & exercisers. Consume it as it is, during exercise or while going out in the sun.

BASIL SEEDS (SABJA)

Basil seeds are rich in fiber, calcium, magnesium, iron, potsassium, folic acid and vitamin E. It is locally available and are called as sabja/ falooda/ takamaria seeds. Basil seeds absorb the body heat and helps cool down the system instantly. Best way to have it soaked in 1 glass water or added to fresh lemonade.

REMEMBER;

1. Drink atlest 2.5-3ltrs of fluids per day
2. Do not indulge in fatty/ sugary foods as they increase body heat & drop your metabolism
3. drink 1 glass of water/ juice/ jaljeera/ chaas/ beverage every hour to stay hydrated

 

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