Archives for August 2019

August 23, 2019 By Neha Goyal 1 Comment

5 Healthy Recipes For Janmashtami

Janmashtami marks the birth of Lord Krishna. It is celebrated all over India with vigor and zeal. Devotees of Lord Krishna observe a fast and offer Puja to the Lord. Most people observe a fast religiously without even drinking a single drop of water while others do the same with various considerations. So, here are a few Healthy Janmashtami Recipes for people who observe the Phalahar kind of fast, while keeping healthy eating in mind.

1. Sago Uttapam

Ingredients:

Soaked Sago (Sabudana) – ½ cup
Water Chestnut Flour (Singhara Atta) – ½ cup
Curd – ½ cup
Boiled Potato, Chopped Tomato – 1 each
Grated Carrot – ½ cup
Grated Paneer – ½ cup
2 green chilly chopped
Ginger (grated) – ½ inch
Chopped Coriander Leaves
Ghee or Coconut Oil – 1 tbsp
Sea salt to taste

Method:

Grind sago, boiled potato & curd together in a blender.
Mix Singhara Atta into this & make a smooth batter. You can mix water to adjust consistency of this batter. Let it rest for 15 minutes.
Now add salt in the batter & heat a nonstick pan. Pour few drops of oil/ghee on pan & spread Uttapam batter in desired thickness.
Sprinkle vegetables over Uttapam & let it cook from one side. After few minutes, flip it & let it cook from another side as well.
Your healthy Uttapam is ready.

2. Creamy Coconut Chutney

Ingredients:

Fresh Grated Coconut – 1 cup
Roasted Peanuts – ¼ cup
Sea salt to taste
3-4 Green Chillies
Chopped Coriander Leaves – ¼ cup
Curry Leaves – 10 to 12
Hung Curd – 2 to 3 tbsp
Water as required

Method:

Blend all the ingredients in a mixer until you get a smooth paste
Add 2-3 tbsp of water at a time.
Your creamy coconut chutney is ready to have with the Uttapam.

3. Fruity Delight

Ingredients:

Low Fat Hung Curd – 1 cup
Pomegranate Seeds – ½ cup
Fruits (Banana, Apple, Pear) – 1 of each
Pineapple – ½ cup
10-12 cashews
Cardamom Powder – ¼ tsp
Honey – 2 tbsp (optional)

Method:

First chop banana, apple, pear & cashews & keep aside.
Whisk hung curd with cardamom powder & honey in a bowl.
Add all fruits & chopped cashews.
Keep in fridge for half an hour before serving.

4. Carrot and Dates Kheer

Ingredients:

Skimmed Milk – 1 glass
2-3 Dates (chopped)
4-5 chopped Cashew
Grated Carrot – 2 tbsp
1 pinch Cardamom powder

Method:

Boil milk in a deep pan & add dates & carrot.
In another pan dry roast cashews & keep aside.
Let the milk simmer at low flame till it reduces to half. Keep stirring in between.
Let it cool a little & then add cardamom powder & roasted cashew. Serve warm.

5. Paneer Rolls

Ingredients:

2 Boiled & Grated Potato
Grated Paneer – 2 cups
1 Green Chilly Chopped
Chopped Ginger – ½ tsp
Black Pepper Powder – ½ tsp
7-8 Raisins Chopped
Cardamom Powder – ½ tsp
Chopped Coriander Leaves – 2 tbsp
Salt to taste
2 tsp Ghee

Method:

Take boiled potato & paneer in a bowl. Add green chilly, ginger, black pepper powder, raisins, cardamom powder, coriander leaves & salt.
Mix all ingredients well and make a dough.
Make rolls of desired size out of dough & keep aside.
Heat a nonstick pan & grease it with some ghee. Now place the rolls in pan & fry till they get golden brown.
Keep turning them a little so they cook evenly. Serve hot.

Highlights of the Healthy Janmashtami Recipes

All the recipes have a good mix of carbohydrate, protein & healthy fats.

Fruits, dry fruits or veggies provides vitamins & minerals.

Preparing all these recipes this Janmashtami can make a complete thali with variety of flavors.

Do try these healthy recipes & enjoy a guilt free feast on Janmashtami in controlled portions. Do tell us which one you liked the most in the comments below!

Happy Janmashtami!

#BeTheForce

August 22, 2019 By Navnee Garg 1 Comment

Healthy Fats vs. Unhealthy Fats: Weight Loss, Heart Health & More

“Fat” used to be a bad word in nutrition. Years ago, your doctor might have recommended that you limit or avoid fat in your diet. You will be surprised to know that all fats aren’t bad. In fact, some ‘healthy fats’ lower your cholesterol level and help keep you healthy.

What are Dietary Fats?

Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones too. Your body definitely needs fat.

Healthy Fats vs Unhealthy Fats

Since fats are an important part of a healthy diet, rather than adopting a low-fat diet, it’s more important to focus on eating more beneficial “good” fats and limiting harmful “bad” fats.

Monounsaturated fats and polyunsaturated fats are known as the “good fats” or “healthy fats” because they are good for your heart, your cholesterol, and your overall health. Adding more of these healthy fats to your diet may help to make you feel more satisfied after a meal, reducing hunger and thus promoting weight loss.

Sources: Olives, Avocado, Nuts, Peanut butter, flaxseed, walnut, soymilk, tofu.

Unhealthy or “Bad” fat are the Trans Fats. Small amounts of naturally occurring Trans Fats can be found in meat and dairy products but it is artificial Trans Fats that are considered dangerous. This is the worst type of fat since it not only raises bad LDL cholesterol but also lowers good HDL levels.

Sources: Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough, Fried foods (French fries, fried chicken, chicken nuggets, breaded fish), Anything containing hydrogenated or partially hydrogenated vegetable oil, even if it claims to be “Trans Fat-Free”.

Saturated fats, while not as harmful as Trans Fats, can raise bad LDL cholesterol and too much can negatively impact heart health, so it’s best consumed in moderation.

Sources: Red meat, butter, ice cream, chicken skin.

Tips to Add More Healthy Fats to Your Diet

Instead of obsessively counting fat grams, aim for a diet rich in a variety of vegetables, fruit, nuts, and beans, with two or more weekly servings of fatty fish, moderate amounts of dairy, small amounts of red meat, and only occasional fried or processed meals.

Say NO to Trans Fats from your diet. Check food labels for Trans Fats. Limiting commercially-baked goods and fast food can go a long way.
Limit your intake of saturated fats by replacing some of the red meat you eat with beans, nuts, poultry, and fish, and switching from whole milk dairy to lower fat versions.
Prefer Omega-3 Fats: Include a variety of fish sources as well as plant sources such as walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.
Cook With Olive Oil: Use olive oil for stovetop cooking rather than butter, stick margarine, or lard. For baking, try canola oil.
Eat More Avocados: Try them in sandwiches or salads. Along with being loaded with heart- and brain-healthy fats, they make for a filling meal.
Go Nuts: You can add nuts to vegetable dishes, use them instead of breadcrumbs on chicken or fish, or make your own trail mix with nuts, seeds, and dried fruit.
Snack on Olives: Olives are high in healthy monounsaturated fats and make for a low-calorie snack.
Dress Your Own Salad: Commercial salad dressings are often high in unhealthy fat or added sugars. Create your own healthy dressings with olive, flaxseed, or sesame oils.

We hope this article helps you make more informed decisions on eating healthy fats. Do leave your thoughts in the comments below.

Want to know some Healthy Fat based recipes? Stay tuned for the next part of the article!

#BeTheForce

August 20, 2019 By Dr. Viral Thakkar 1 Comment

Don’t Be Bitten! Fight the Mosquito Bite!

Betaab, a 12 year old, cheerful and active boy loved playing with his friends in the evening. One fine day, he caught a fever with chills. His parents thought it was mere fever due to overexertion. However, soon the fever spiked, and he had to rush to the emergency department at the hospital. His condition was serious. He was suffering from dengue, with an extremely low platelet count.

There are numerous such cases where fever conditions are ignored, especially post monsoons. Many of us think that mosquito borne diseases will go away after the rains! This is not true. Mosquitoes breed in clean, stagnant waters.

That little flying mosquito at houses, in the parks seem harmless, but a few species from these are considered to be extremely harmful. Areas with hot & humid climatic conditions are worse affected by mosquitoes since it provides the apt atmosphere for breeding.

While it’s impossible to identify mosquitoes and their breed with naked eyes, it is best to know they can be dangerous! Having these creatures in and around your vicinity can be dangerous for your health as well.

Diseases & Symptoms

Dengue: Its symptoms include high fever, rashes, headache, muscle and joint ache as well as serious bleeding in certain cases.
Chikungunya: The symptoms of this disease include fever, joint pain initially followed by muscle pain, headaches, fatigue and even a rash.
Malaria: is a life threatening disease that plagues 219 million people in 87 different countries every year. Symptoms are first seen a couple of weeks after the bite, and they include chilling sensations, fever and excess sweating.
Japanese Encephalitis: Common in rural and agricultural areas of Asia and the west Pacific, this disease can cause brain swelling and sudden headaches. It is not a long term disease, but in the short period, may even cause high fever and disorientation. A vaccine is available, which has a 90% effectiveness rate.
Zika: While the epidemic is over, you must be aware of this disturbing virus. It can cause a fever, rashes, joint pains and red eyes. All of this may be accompanied by prolonged fatigue, loss of appetite, headache and vomiting.
Lymphatic Filariasis: Spread through parasitic worms on mosquitoes, this disease, also known as Elephantiasis plagues a significant number of people across the country. While a lot of the cases may be symptomless, and hard to spot, in the long run, this disease leads to extreme swelling in the legs, arms and genitals.
Kala-Azar: Also known as Black Fever, this disease is carried by infected sandflies. While treatment is possible, if untreated, it can be fatal. About 5000 cases are reported every year in the subcontinent alone. Common symptoms include abdominal pain, fever, swelling of the liver, and loss of appetite.

What Can Be Done About Mosquito Bites?

Drain any long standing water: Check flower pots, gutters, bird bath, etc. Ensure there is no water collected inside or near your house. Mosquitoes breed in clean stagnant water.
Many people collect water in the fear of not getting water. This collected clean water is often forgotten overtime and becomes a breeding ground for mosquitoes.
Prevent mosquitoes from coming inside your house. Try using screens on windows, and nets on the bed.
While you cannot stop children from playing outside, make them use the mosquito repellent.
Use Natural Repellents: My grandmother swears by using mustard oil instead of a repellent. Neem oil, putting the Neem oil on a dispenser also seems to act as an excellent organic repellent. See what suits your skin!
Colours, odors and other smells seem to have an impact on attracting the mosquitoes! Since we can’t change that about our bodies, it is best to wear loose, covered clothing during the high breeding seasons.
Citronella mosquito repellent plant, (Citrosum plants) help repel mosquitoes. This plant grows in the form of grass and is 5 to 6 feet tall. It can be planted in the ground or can be kept in large pots.

In case if you notice a high fever along with chills, rashes/ body ache or any bleeding tendencies consult your physician for a correct diagnosis & management. Remember to hydrate yourself (or the person impacted), try to keep the body temperature low by using wet-cold packs on the forehead. While these are emergency measures, it is best to avoid getting into such a situation and taking the necessary precautions.

Prevention is the cure in such situations!

We hope this article helps you stay safe! Do share your thoughts in the comments below!

#BeTheForce

August 19, 2019 By Luke Coutinho 5 Comments

Digestion: The Secret to Losing Weight

How often are you worried about that sneaky fat creeping up around your mid-section, a bloated belly after you eat or low energy sabotaging your workout? What do all of these have in common? They’re all reflections of the direct relationship between sluggish digestion, slow metabolism and weight gain. Overeating during the holidays and engaging in less physical activity means this process can really snowball in the winter.

However, The Good News!

By increasing digestive efficiency with diet, lifestyle and targeted supplements, we can effectively shed extra fat, boost metabolism and support nearly every other area of health in the process.
Good digestion goes beyond the idea that “You are what you eat”.

Digestion is at the very center of our core health. It sets the foundation for health, happiness and well-being. We now have greater insight into the many roles digestion plays in immunity, hormone balance, and even mental and emotional health.

Traditional healing practices around the world, especially traditional Asian medicine, have long recognized these relationships. In fact, some Eastern medical systems treat nearly every disease by addressing the digestive system. And most often, when we optimize it, everything else comes into balance — particularly, the bathroom scale.

Herbs & Supplements For Digestion

The close relationship between herbs and supplements are mirrored by the fact that certain nutrients and herbs that support digestion also increase metabolism. They work by promoting mitochondrial function while also encouraging efficient nutrient breakdown and assimilation.

Other digestive-supporting herbs and ingredients work by increasing digestive enzymes, improving circulation while helping to soothe inflammation in the gastrointestinal tract and throughout the body.

Black Pepper & Other Spices

Pungent culinary herbs and spices have long been recognized as digestive aids. Their strong aromas and spicy flavors stimulate the production of digestive enzymes for better food breakdown. They also bring warmth and circulation to the system to clear stagnation.

Their strong antimicrobial properties generally promote a healthy digestive environment. And now, researchers are finding that such long-cherished digestive aids also work in other ways to promote healthy weight. For example, black pepper, a spice that has been cherished for its ability to support digestion, works on a genetic level to block the formation of fat cells, helping to control weight. Black pepper is also mixed with the amazing Curcumin (Turmeric extract) to boost metabolism and weight loss.

Probiotics

Another factor that affects digestive health is the use of Probiotics. These friendly bacteria evolved with us to offer countless health benefits — particularly for digestion. New roles for these bacteria are continually being revealed.

Around the world, fermented probiotic foods, such as sauerkraut and miso, have been used for digestive and overall health. Probiotics help break down food into essential nutrients and efficiently eliminate wastes.

They control inflammation, support immunity and keep harmful bacteria at bay, while producing numerous enzymes and nutrients we need for digestion and overall health. Unsweetened yogurt is the easier bet to get your share of Probiotics. But, a new research shows these also play a key role in healthy weight management.

One Probiotic species in particular, Lactobacillus Gasseri, has been shown to reduce visceral fat (the dangerous fat around your midsection), by up to 9 percent after three months.

Cinnamon, Cardamom, Turmeric (Curcumin) & Ginger

The herbs Cinnamon, Cardamom, Turmeric (Curcumin) and Ginger are also excellent to improve digestive capacity, support metabolism and reduce inflammation. Asian medicine uses ginger to treat stomach aches. It’s generally considered safe when taken in small doses i.e. 1 to 3 grams per day.

They help warm the digestive system and reduce occasional digestive discomfort, and support healthy digestive function, metabolism and nutrient absorption.

Since digestion and metabolism are so closely linked with other systems of the body, it’s critical to take a holistic approach for healthy weight management and overall wellness. Stress in particular can wreak havoc on all systems but is especially harmful to digestion and metabolism.

Regular meditation and mind-body stress relief practices such as yoga and Tai Chi can help reduce inflammation, increase energy production and support overall digestion. In fact, almost any type of regular exercise can significantly support digestive and metabolic health. Good eating habits are also important. Our mothers were right when they said, “Don’t skip breakfast“. You can throw your metabolism out of balance and cause extra fat storage.

Chew Slowly

Thorough chewing of food and eating at a relaxed pace benefits digestion and weight in two ways, firstly, the extra chewing breaks down food more thoroughly, making it easier to absorb nutrients. Secondly, by proceeding slowly it allows time for your brain to receive the signal that you’re full, reducing the chance of overeating.

Whether you’re someone who eats to live or lives to eat, improving your digestion with targeted natural solutions produces ripple effects across all areas of health, not just weight. The first things you’ll notice when your digestion is functioning better are increased energy, less bloating, reduced water retention, more efficient elimination and a better sense of overall well-being.

Was this article helpful? Let us know your thoughts in the comments below!

#BeTheForce