Aiming to have a balanced meal but running short of time or finding it inconvenient to carry it while travelling to work? Let’s try making a recipe complete, balanced; healthy which is also tasty and convenient to carry. • Whole wheat flour – 2 cups • Pearl millet flour - 1 cup • Bengal gram flour – ½ cup • Roasted mixed seeds powder (fennel/flax/pumpkin/sesame/sunflower/hemp/chia/cucumber/muskmelon) – 2 tbsp • Fenugreek leaves – 1 cup • Coriander leaves – ½ cup • Mint leaves – ½ cup • Green chilli paste - as preferred • Ginger paste – as preferred • Pickle (to be mixed in the dough) – as preferred to bring flavour • Rock salt – as required • Curd (made from Indian cow’s milk) – 2-3 cups to bind the dough • Filtered oil – as required for roasting Mix all the ingredients using curd to bind it into a dough. Roll them out and roast with minimum oil to make Parathas. Top 10 reasons as to how this recipe is complete, balanced and healthy. 1. Whole wheat and pearl millet - whole grain cereals - provide complex carbs, dietary fibre, vitamins, minerals. 2. Bengal gram - pulse - provides protein, fibre, vitamins, minerals. 3. The cereal-pulse combination ensures our body gets the right protein profile. Makes it complete. 4. Seeds - contain like omega-3, omega-6, lignans, essential amino acids making it a rich source of fibre, protein, healthy fats and antioxidants. 5. Greens leafy vegetables - fibre, vitamins and minerals. 6. Ginger - aids in digestion – medicinal properties. 7. Pickle – adds flavour – probiotic bacteria, vitamins, minerals. 8. Rock salt - contains 84 minerals. 9. Curd – protein, calcium, vitamins. 10. Filtered oil – healthy fats – help absorb fat soluble vitamins. P.S - Ideal for Breakfast/Packed-Lunch/Dinner.
Let’s make some simplified easy health resolutions which will bring louder results. Start your day with warm water. Sunlight exposure during sunrise. Breathe deep, exhale slow. Exercise at least 30 min/day. Have at least 1 seasonal fruit before breakfast. Include a serving of green sabji/keerai in lunch. End lunch with a serving of curd/buttermilk. Gulp less, chew more. Eat slowly. No multitasking, please. One teaspoon of mixed roasted seeds post meal. End your day with a glass of warm milk. Sleep away from gadgets. When it comes to health, remember, “Slow and steady always wins the race.”
How important is proper nutrition for a child? I think as much as education is. Let’s understand why. Every child is unique and should never be compared to another child. Remember the child carries its parental genes, is raised in a specific family environment and has his/her own likes and dislikes to certain foods. Also at every stage, the needs of a growing child keep changing and so do their preferences. Just like children are tempted to eat junk food because of peer pressure and TV commercials, they can also be convinced (not enforce) to eat a healthy and balanced meal. A healthy diet provides proper nutrition which can help children - maintain healthy weight stabilize their energy sharpen their mind avoid certain health problems supports growth and development supports mental & emotional wellbeing improves focus and balance To instil healthy eating habits and give your kids an opportunity to grow into healthy, confident adults book an appointment by leaving a message.
1. Don’t shop hungry – We tend to buy a lot more junk on an empty stomach 2. Keep sipping warm water – That will ensure proper hydration and balance temperature 3. Don’t starve yourself – It can get us get ravenous at the party 4. Keep having small and frequent meals – It will save us from the sugar spikes 5. Control portion size – Especially with the desserts 6. Make smart substitutions – Choose your menu wisely 7. Chew well – This will help avoid over-eating 8. Walk more – Taking a walk around ensures activity in case we’ve missed on our work-out 9. Limit alcohol consumption - Try alternatives 10. Catch up with your sleep – That will help maintain our hormonal balance
The DESI ENERGY CAKE – Kachariyu It’s a typical Gujju recipe called ‘Kachariyu’, while I’ve also tasted the south Indian version of this, generally referred to as ‘Karuppu Ella Urandai’. It is extremely simple to make. It’s made with a combination of Black Sesame Seeds (Til), Desiccated Coconut (Copra), Almonds (Badam), Melon Seeds (Magaz), Organic Jaggery (Gul), Dried Ginger Powder (Soonth), Cardamom (Elaichi) Powder, a pinch of Nutmeg (Jaayfal) and Ghee. Once again all the ingredients are good for winters as they give the energy needed during winters, keep the body warm from inside, boosts up immunity, lubricates joints, prevents body aches. ‘Kachariyu’ falls under the category of ‘Vasaanu’ derived from the word Vasaana meaning ‘herbs and spices’ that are warming foods used in making these extremely traditional winter delights. Learn to make it the traditional way. Even kids can learn to make this easily as it does not involve cooking. Have a few spoonful of Kachariyu or an Ella Urandai in the mornings at breakfast and feel energetic for the entire day. Note – Black Sesame Seed is yet another ingredient which is best used during winters over other seasons.
The Power Packed Leaf – MORINGA Did you know, Moringa leaves (drumstick leaves) contains 4 times more Vitamin A than that of a Carrot? Commonly known as ‘Murungai keerai’ in Tamil and ‘Sahejan ke Patte’ in Hindi is a power packed green leafy vegetable with enormous nutrition like Calcium, Phosphorus, Iron, Protein, Vitamin C, Vitamin B complex, Vitamin A , Potassium and 80 other nutrients and 46 antioxidants. It is anti-microbial, anti-bacterial and anti-inflammatory. That’s a jackpot. Pick them carefully, clean them thoroughly and cook them deliciously. You can try making Drumstick leaves’ – clear soup / sambar / thoran / poriyal / dal / thogayal / koftas / theplas / parathas / adai / pesarattu / sajana phula bara / khakaru sajana saga to enjoy its benefits. healthy eyes – health bones – stimulates nervous system – prevents heart disease – supports brain health – protects liver - boosts immune system – prevents growth of cancer cells – increases appetite – acts as a detoxifying agent – prevents constipation - controls blood sugar levels – controls blood pressure levels – helps treat arthritis – helps treat asthma - treats acne – prevents hair loss - prevents anemia in pregnant women – helps in fetal bone and teeth development – increases breast milk secretion. P.S – The leaves can be dried, powdered and stored to be taken as tea.
THE SKIN GLOW SALAD ‘Face is the index of the mind’, agreed. Also, did you know ‘skin is the direct reflection of the stomach’? The skin actually reflects how efficient the digestive system and how clean the colon is. Raw papaya (also known as green papaya) is rich in fibre which acts like a broom (jhaadu) that cleans the stomach. Once the stomach is cleansed of toxins, the skin becomes healthy. Anti-oxidants in the raw papaya neutralize the free radicals making the skin look younger. Raw papaya is also packed with a lot of enzymes and phytonutrients (much more than that of a ripe papaya) that nourishes the skin. So make a salad by grating raw papaya, seasoning it and add a dash of lime. Have it periodically with your meal. It is absolutely simple to make and delicious to taste. P.S – Raw papaya is a very good diet remedy for constipation thus making it the best beauty product in our kitchen.
DAILY HAIR TONIC ‘Curry leaves’ also known as ‘Kari Patta’ in Hindi and ‘Karuvappalai’ in Tamil is packed with carbohydrates, fiber, calcium, phosphorous, irons and vitamins like Vitamin C, Vitamin A, Vitamin B, Vitamin E. It is one of the most regular ingredients used in Indian seasoning. Apart from offering amazing health benefits, curry leaf is an awesome ingredient for our hair health. Curry leaves prevent hair fall – prevent dead follicles on the scalp –prevents premature greying of hair – controls frizz – reduces the impact of chemically treated hair – repairs hair – protects hair shaft – controls dryness of hair promotes hair growth. So the next time we place those leaves aside on your plate while we find them in our Dal / Sambar / Sabji / Poriyal / etc., remember we need this tonic for our hair, so let's treat it as an edible part of our meal and chew them respectfully. Tip – Make curry leaves chutney/tea/and use it is a must ingredient in seasoning.
‘Methi ke laddu’ is a type of health laddu especially made during winters. It’s made with a combination of fenugreek (methi) seed powder, whole wheat flour (atta), tragacanth gum (gond katira), almonds (badam), jaggery (gul), dry ginger powder (soonth), peepramul (ganthoda) and ghee. So basically it contains all the healthy ingredients which are nutritionally high and winter supportive. Have one laddu in the morning and you are done with your winter tonic for the day!!! How to make it? The best person to help you with the recipe and the process would be your Dadi/Nani/Paati/Mommy. I just recently learnt it from my Mom. Delicious (with a dash of bitterness), healthy (to the core) and trust me, it’s worth it!!!
The Winter Toffee – KAMARKATTU, a traditional Tamil Nadu sweet is the best alternative for anyone who has a sweet tooth. It melts slowly in the mouth improving the secretion of saliva and is amazing to taste. If you stay in Tamil Nadu or have visited here anytime, be sure to find this wonderful healthy sweet anywhere right from a Pottikadai (small-scale neighbourhood shops) to any national supermarket, all-round the year. It can also be made easily at home. Made with a combination of Coconut, Jaggery & Ghee, it is extremely therapeutic for the winters as they provide healthy fat to keep the joints lubricated and protect the skin from drying. Additionally, Coconut – (there have been a lot of myths around coconut but researches have proved that ) coconut is a super food that improves brain function – skin health – helps burn fat – kills harmful microorganisms – improves blood cholesterol levels. Jaggery - loaded with antioxidants & minerals which prevent free radicals - helps boost resistance against infections - builds stronger immunity – aids digestion – acts as a detox – in adolescent girls combats PMS symptoms including mood swings, menstrual cramps & abdominal pain. Ghee – another misinterpreted food is actually anti-inflammatory – anti-cancerous - rich in fat soluble vitamins – increases good cholesterol - strengthens immune system – helps burn fat – keeps brain sharp – skin lustrous. P.S - All the mothers, stock them at home and you’ll never get anxious when your child demands for a toffee. Isn’t that a win-win?
LET’S ENERGIZE OUR FOOD Food energizes us because of the presence of life-force in them. But did you know that food loses its life-force when it is subjected to different conditions? When the food is refrigerated, overcooked, reheated, fast-cooked, microwaved, cooked with negative emotions, it is ripped off its nutrition thus making it low in life-force. Similarly, the nutritive value of food can be enhanced when it’s cooked using fresh ingredients, slow-cooked, cooked with positive emotions. The nutritive value of raw foods is the highest coz they have the maximum life-force energy (basically coz they are straight from nature). An additional way to enhance the nutritive value of foods and improve the life-force in them is by storing them under a Pyramid. The energy under a pyramid is almost 3 times higher thus – Food stored under a pyramid stays fresh 2 to 3 times longer than uncovered food - slows down the growth of micro-organisms - enhances the natural taste of food – improves nutritive value - energizes food – improves shelf life at room temperature. Tip – Store raw veggies and fruits under a pyramid instead of refrigerating them.
NATURE’s WINTER SHIELD – Fenugreek Leaves Fenugreek leaves, also known as ‘Methi ki bhaaji’ in Hindi and ‘Vendhiyam keerai’ in Tamil, a seasonal green leafy vegetable is a nature provided shield to protect us during winters. According to Ayurveda, it is known to produce heat in the body which protects our body during harsh winters by stabilizing body temperature. Every alternate meal should have a serving of one green leafy vegetable and fenugreek leaves is one of the best during winters. Let’ see how it can be our best friend - Fenugreek leaves help maintain blood sugar levels – assists in weight loss – lowers bad cholesterol – improves good cholesterol – improves digestion – treats heartburn / acid-reflux – cures respiratory allergies/congestion – relieves arthritis pain – fights kidney issues – increases milk production in lactating mothers - stabilizes body temperature. Try Methi involved veggies like Aloo Methi, Malai Methi Matar, Plain Methi Sabji, Methi-Besan or other recipes like Methi Muthiya, Methi-Bajri Dhebra, Methi-Dal/ Methi-Paruppu, Methi Paratha. P.S – It is best to consume fenugreek leaves preferable during winters over other seasons.
? FRUIT THAT REMOVES SORROW – Indian Jujube (Bor/Ber) Bor is another winter seasonal fruit. Although a lesser known fruit as it grows only in tropical regions like ours, it has tremendous Nutrition to offer. It is loaded with antioxidants, Vit A, Vit C, Calcium and 18 out of 24 essential amino acids (that’s a good score) that our body needs. It is a storehouse of energy. That’s why it continues to be a prominent part of Ayurvedic medicine. Bor, since ages, has been called as ‘the fruit that removes sorrow’ as it has innate sedative properties and soothes the nervous system. Prevents cancer/leukaemia – strengthens immune system – teeth, bones, muscles healthy – skin healthy & young - aids digestion - helps relieve constipation & do flatulence - soothes a sore throat – better pumping of blood - helps deal anxiety, insomnia, psychosis, epilepsy, Alzheimer’s. Precaution - Bor is a mild laxative hence should be avoided by people suffering from diarrhoea. Pic - Apple bor
? Sitafal – The markets are flooded with Sitafal (custard apple) these days. As they are seasonal now, they are easily available locally. Sitafal is not just good to taste but is packed with a lot of nutrition to help us stay nourished this season. Including a serving of Sitafal in our everyday diet this season, will benefit in the following ways - Sitafal keeps skin and hair healthy - bones strong - heart healthy - prevents asthma - assist digestion - relieve constipation - blood pressure levels in control - removing excess heat from the body - increases the haemoglobin content of blood - helps lower cholesterol levels. For all the expecting Mothers - Sitafal helps cope with morning sickness, nausea, numbness, mood swings - help develop brain, nervous system & immune system of foetus - reduces risk of miscarriage - minimizes labour pain - consumption during pregnancy is excellent for production of breast milk. Note - Buy them from a vendor selling it at room temperature to ensure maximum Nutrition.
FOOD COMBINATIONS Nutrition gives us Nourishment. While Nutrition has always been a term used in the context of food, the body is actually nourished in many ways and ‘food’ is just one of them. Every healthy food, by itself, has nutrition to offer, nevertheless, there is a very effective yet overlooked way to maximize nutrient absorption and reap its benefit and that is by making simple food combinations. So let’s understand how to get the best nourishment from foods. Topping the list of food combinations is a Cereal - Pulse combination This combination is the best way to get good quality protein, especially for Vegetarians. Cereals generally lack in an amino acid called lysine but are high in tryptophan, methionine and cystine. Legumes/Pulses lack in amino acids like tryptophan, methionine and cystine but rich in lysine. When we combine these two food groups we get all essential amino acid and improve the quality of proteins. This combination will almost make it a COMPLETE PROTEIN. For example Rice + Black gram = Idly / Dosa / Uttapam Wheat + Toor Dal = Puran Poli / Dal-dhokli Rice + Green-gram Dal = Khichdi / Pongal Wheat + Chick-pea = Chappati with Chole Rice + Toor Dal = Sambar-rice / Dal-rice Note - Every Cereal - Legume/Pulse combination is best achieved in recommended proportions.
There are various ways in which stress affects our body: Gain weight Digestive inefficience Headaches Trigger asthma attacks Heart ache (literally) Accelerate skin ageing Trigger hair loss HOW DO WE DE-STRESS ? We can%u2019t completely eliminate stress from our life but we can control how much it affects us. Learn to relax - Relaxation techniques like Yoga, Meditation, Reiki can reduce everyday stress levels and boost feelings of joy and serenity. They also increase our ability to stay calm under pressure. Eat a healthy diet %u2013 The food we eat can affect our mood and our ability to cope with stress. Eating a diet rich in fresh fruit and vegetables, high-quality protein and omega-3 fatty acids, can help us better cope with life%u2019s ups and downs. Get enough rest %u2013 Improve the quality of sleep and maintain regular sleep cycles so that we feel less stressed and more productive and emotionally balanced. Exercise %u2013 Increasing our activity level helps relieve stress and makes us feel better. Rhythmic exercises such as walking, running, swimming, and dancing are particularly effective, when done mindfully. Socialize - Talking to someone in person can trigger hormones that relieve stress when we are feeling agitated or insecure. Spending time with people who make us feel good can be rejuvenating.
Being a sweet person by offering sweets to yourself after a meal is not necessarily a good thing. It adds up excess calories to our body and affects our emotions and weight as well. Our sugar cravings, especially after a meal arise out of one or more of the following reasons: 1. Too salty or spicy food, leads to our body having the need of compensation of that extra ingredients, by having a dessert. 2. Dehydration not drinking enough water leads to dehydration. We sub consciously look for alternates and one of them is sugar intake. 3. We ate too much simple carbs, fast food which lack enough fat and fiber yet dont feel satiated. We get a feeling despite eating a lot of ... I am still hungry. Maybe you recollect ordering a sizzling chocolate brownie with ice cream after junk food. 4. Eating unmindfully ... Being physically present and mentally absent not just affects studies or work, it also affects the act of eating. When we are not mindful during our meal we eat too fast or dont chew well. Hence, the signal to the brain to secrete the necessary enzymes to digest the food is missed. So, what is the point of all this? To reduce the sugar craving, we need to: 1. Normalize your salt intake. 2. Stay hydrated. Keep sipping water through the day. 3. Opt for whole foods over refined ones. 4. Eat mindfully. (No multi-tasking please). And if you still end up having a sugar craving, chew 1 tsp of roasted/raw fennel seeds post your meal. Make sure you ask for it while you are dining out. It will definitely help you watch your weight as well as save yourself from the guilt trap. Moreover, it would also help in digestion P.S - Sugar craving is not always bad, but especially after a meal is some form of compensation.
? Did you know ? 'OUR STOMACH ACID IS EVEN STRONG ENOUGH TO DISSOLVE RAZOR BLADES '. The pH of the stomach is between 1 to 3. Matlab ? It is approx as acidic as the Battery Acid. Oh my gosh, is that why we are prone to ACIDITY ? Yes and then when Acidity pe dhyaan nahi diya (if kept unchecked) toh it leads to GASTRITIS. Aur phir Gastritis pe bhi dhyaan nahi diya (if kept unchecked) toh leads to ULCER. Arey ! Ab toh dhyaan do !! (buck-up now atleast) warna (or else) it will lead to PEPTIC ULCER. Aur agar ab bhiiiii nahi sudhrey, toh ....... Bhagwan bachae... (only God can save us) Toh kya karein (then what should we do ???) NIP - IT - IN - THE - BUD - Don't give a chance to Acidity. And how do we keep Acidity at bay? By making sure, that the acid in the stomach gets neutralized. That's why I always tell all my clients, time and again, please, please, please "DO NOT SKIP YOUR MEALS." Ab bhi nahi samjhe ??? P.S - It means you need to be regular with your meals and eat on time.