Archives for September 2014

September 29, 2014 By Amrozia Sayyed 11 Comments

Celebrity oil: Rice bran oil

There are number of cooking oils available in the market and recommended by experts which commonly includes Rice bran oil, olive oil, canola oil and mustard oil. All these have been found to be better options compared to other vegetable oil available in the market. Olive oil has high level of omega 3 fatty acids beneficial for heart. Canola oil too has good amount of omega 3 fatty acids but not available easily and is expensive too just like olive oil. Olive oil cannot be used for frying purpose because of low smoke point. Mustard oil has specific taste which is not liked by all.

Rice bran oil is one of the most trending oil in the market today. As the health benefits were identified, this oil gained lot of attention and today it is the recommended oil to all. There are television advertisements marketing its healthy benefits. With people getting increasingly health consciousness they are turning to healthy food options too. Rice bran oil can replace other oils and has been associated with many health benefits to human body.

This oil is extracted from rice bran, a byproduct from rice milling. It has ideal fatty acid profile which makes it a better option compared to other oil. It has high Vitamin E level and many other antioxidant compounds such as oryzonal, polyphenols, polysterols etc. And therefore has a better shelf life too. This oil is also said to absorb less while cooking and therefore indirectly contributes to low intake of calories in the diet.

Poor lifestyle choices such as consumption of unhealthy food that is high in fat, less activity, no exercise has increased the incidence of many medical conditions especially heart problems like blood pressure, high cholesterol, stroke etc. So there is a need to make few good food choices in our kitchen which may lessen or reduce the incidence of such conditions.

Many studies have shown a positive association between rice bran oil and healthy heart mainly because of the antioxidant compounds present in it. It is also found to lower bad cholesterol (VLDL, LDL,TG) and increase the good cholesterol (HDL). Rice bran oil also has high smoke value which makes it perfect for deep frying and other cooking process.

Apart from health benefits, being a source from a byproduct it is also said to be consumer friendly oil because the cost of the oil is not very much different from other high grade vegetable oil.

September 26, 2014 By SANA SHAIKH Leave a Comment

King sized Nutritional Breakfast for a Perfect Week!

Breakfast like a KING, lunch like a PRINCE and DINE like a PAUPER!! Ever wondered why it is said so??

It is required that we kick start our day with a good healthy breakfast, and we often tend to forget this in our busy lifestyle. The word BREAK-FAST itself implies, to break the fast that one has slipped into, over night.
Having breakfast is like fuelling the car with petrol to start it off..Without a proper fuel, our bodies and minds go in to the sleep mode, thereby affecting our concentration levels which might have a drastic effect on our work outcomes.
Many of us feel that skipping breakfast is the ideal way to curtail the calorie intake in one’s diet, however by skipping breakfast what we are actually doing is increasing our calorie intake, as skipping, often results in binging on high calorie foodstuffs in the later part of the day, in turn reducing the BMR and adding up to the dreaded waist lines!!

So Breakfast is indeed an IMPORTANT part of your day..

You need to have a breakfast that provides you sufficient amount of energy to go through the morning hours as well as enough amount of body building blocks required for the wear and tear of the body with a dash of fiber and antioxidants that would complete the nutrient requirement menu!!
Difficult to find all of these in a breakfast..?

Here are few simple ways as to how you can achieve that king sized nutritional breakfast on a daily basis through the week.

MONDAY: Egg white omelette with tomatoes & spinach with multigrain/ whole grain bread/roti and a tea spoon of flaxseeds.

Egg is a rich source of protein ( 1st class protein) paired with a carb source i.e. bread or roti with a dash of anti oxidants and other vitamins and minerals from vegetables and flaxseeds being the cherry on the cake providing omega-3 makes it a complete breakfast.

TUESDAY: Oats porridge with almonds and walnuts (4:2).

Oats porridge a mutual supplement of carbs, fibre, protein and omega-3 from nuts is a good kick start to the day.

WEDNESDAY: Ragi porridge sprinkled with flaxseeds and boiled egg white.

Expand your breakfast outlook with ragi porridge. Ragi being calcium rich and perfectly accompanied with milk, becomes a good source of carbs and protein too. Flaxseeds contain water soluble fibre giving satiety and lowering blood pressure and cholesterol levels. Egg white providing with that extra punch of protein.

THURSDAY: Multigrain/Whole grain bread Tofu sandwich with vegetables and fresh herbs.

Tofu not only is a rich source of protein but also omega – 3 fatty acids essential for brain and heart health , as well as hormonal balance. It also contains phytoestrogens, which help fight the symptoms of menopause. Hence, a Tofu sandwich is a compact and hearty option!!

FRIDAY: Scrambled egg whites with a small bowl of apple/pear/pineapple/papaya and 1tsp of flaxseeds.

A Low GI breakfast for fifth day of the week!!
Maintain consistent energy levels throughout the day as low GI foods releases energy slowly within the body. Saves you from that Afternoon slump!!

SATURDAY: Poha or Upma( small bowl)/ 2-3 small Idlis with Sambhar/ 2 small Dosas with Sambhar + a glass of milk + almonds and walnuts (4:2).

Kick off the weekend with a delightful and completely balanced breakfast!!

SUNDAY: Moongdal and oats chilla (can add some fenugreek or spinach leaves and some other vegetables) with a bowl of dahi and a teaspoon of flaxseeds.

Here’s the PERFECT weekend treat for you!!
Give an additional bounce to your routine carbs and proteins with a touch of leafy vegetables or greens giving you antioxidants, vitamins and minerals!!

**NOTE: Flaxseeds should not be treated to any form of heat. Consume it in raw form.

September 25, 2014 By SNEHA CHIKHALE Leave a Comment

Eat right without burning a hole in your pocket

The most frequently asked question to me has been “why are healthy options so expensive??

Healthy food options can turn out expensive at times, but if managed well it can be a great deal. You can certainly enjoy healthy food without burning hole in your pocket!! Yes! You heard it correct!! All that you need to do is plan well, have the necessary knowledge & little time. The combination of these three can help you save enough money, so much so that you can buy something useful that you have been postponing for years.

let us look at these three necessary aspects in detail

Planning: Planning helps in understanding how much you can spend on these food items.You should know how much of money you have to spend on food and make your shopping list accordingly. But, even before making the grocery list, plan which meals you’ll be making this week. Check out your refrigerator for current stock. You can save money by using present food items in the upcoming week’s meal. Try to create recipes which are healthy as well as low on cost based on what you have in hand.

Here’s one smart tip – To save on greens, you can cultivate your own veggies, fruits and herbs in your kitchen garden. This will ensure, your food is not only healthier but also easy on your pocket.

Stay organized with grocery list, to avoid buying items you don’t really need. Create a list of food and beverage you need to buy. Keep ongoing grocery list in your kitchen or your mobile app, where you can add items as you run out.

Here are few tips on saving money at grocery store:

• Eat before going to grocery store. Going to grocery store on an empty stomach would lead to extra shopping as everything looks tempting. If you are full, this temptation becomes greatly reduced
• Look for sales flyer, they are released in the mid-week and can be found at store’s entrance or in newspaper
• If you have coupon, use it wisely. Use it only for necessary items
• Most stores offer loyalty programmes, by joining them, you can take advantage of special offers and discounts

Some tips while filling your cart:

• Fill your cart with basic priorities like, veggies, fruits, milk and some good protein. By doing so, you can save money on basic items rather than paying for prepared items
• Always try to buy “in season” produce, as they are usually less expensive and are at their peak flavors. To avoid spoilage, buy only required amount of fresh food
• Stay away from tempting aisles of grocery shops, e.g., aisles which keep potato chips, crackers, candies etc.
• Buy or at least try on store brands. They are as good in quality as reputed brands and are cheap too!
• Food companies pay to display their products at eye level. Hence, look on higher or lower shelves for less expensive products
• Know regular prices of items you generally buy
• Unit pricing will help maximum saving, as you will be paying for per pound/ ounce/ quart, unlike, retail pricing where you pay for each item
• Buy in bulk and split it into bags or cups or in convenience servings

At home:

• If you have the time, cook your own sauces and soups rather than buying canned. It can be less expensive & healthier because you have more control over the ingredients
• You can easily prepare healthy meals for larger family without disturbing your budget by keeping meals simple, healthy and yet creative. Try having brunch. Foods like salad and egg are less expensive and make a great protein and fiber for the main dish.

After all, to buy food, high in nutritional value, does not always need a fat wallet. With right planning, correct knowledge and little time, you can enjoy healthy food without burning a hole in your pocket!! Enjoy healthy eating!

September 24, 2014 By POOJA SINGH Leave a Comment

Commando Coriander and its benefits

Coriander Leaves are commonly present in most of the homes in Indian family. It is mostly used in garnishing Indian dishes. It is considered both as a spice and a herb. Health Benefits of coriander are numerous. Its dark green color makes it more attractive and appealing to taste, little did we know that these leaves are loaded with innumerable health benefits. There is a huge list of nutrients that this herb contains. To start with, it is a very good source of Vitamin A, C and K and traces of B vitamin are noticed. In the mineral department it provides high amount of calcium and potassium. Both of these have are helpful for relieving various ailments. Then there is also iron, manganese and sodium and is also a wonderful source of Dietary fiber. Coriander has been called Commando Coriander because regular consumption of coriander in good amount gives the body lot of phytonutrient which helps to combat lot of diseases and also helps in preventing them. Some of the health benefits of coriander are as follows. Coriander leaves contain Lianol and essential oil that can help detoxify the liver and help in bowel movements. It contains anti-inflammatory properties. This is why it is good against inflammatory diseases such as Arthritis. Coriander has antiseptic properties because of presence of Complex vitamin, this makes it helpful to cure mouth ulcers. Coriander contains high amount of Iron which makes it useful in treatment of Anemia. Coriander is good for eyes. Antioxidant in coriander prevent eye diseases. Its good remedy in treatment of conjunctivitis. Vitamin K present in Coriander is useful in treatment of Alzheimer’s disease. The fat soluble vitamin and antioxidant vitamin A in Coriander protects from lung and cavity cancer. With these numerous health benefits, consuming coriander on regular basis will help you keep away many health Problems?? So, go ahead, garnish coriander and let it work as your Commando for a Healthy and Disease Free Life.