About Hardika Vira

A post graduate in Dietetics and Applied Nutrition from Mumbai University, Hardika's urge to learn more led her to pursue a certificate course in nutrition, exercise and fitness. With the acquired degree and additional certification, she has been a part of some of the leading hospitals in Mumbai where she helped patients to defend their medical conditions by advising them on proper nutrition. She strongly believes that a regular routine of health and fitness is the first step to a healthy lifestyle. And according to her this certainly does not mean it requires deprivation of any sorts.Hardika is passionate about what she does and aims to utilise her skills and knowledge to help others achieve their goal of healthy living. She regularly does Yoga, Surya Namaskar and core strengthening exercises a few times in a week to remain fit. She relieves her stress by meditating, playing badminton, listening to music and reading.

October 26, 2018 By Hardika Vira Leave a Comment

5 WAYS TO BOOST METABOLISM

In so many years of my practice as a dietitian consultant, I have seen people literally starving themselves to lose weight. But, what if I could convince you that without starving and just by eating healthy and your heart felt or more than what you generally eat, you can lose fats/ look more toned and reduce weight at the same time? You can achieve this by improving your basal metabolism.

What is basal metabolism?

It is the rate at which our body burns calories when even at rest. It includes calories burnt for the process of digestion, and carrying out basic functions of the body. Basically when you are not being physically active.

We have an assumption that exercising is the only way to improve metabolism. It is true but, there is loads to add to the list of foods that help improve metabolism like having small frequent meals i.e every 2.5-3 hours, quantity and quality of food consumed etc.

Today I will share 5 of easiest ways for the same

CONSUMING MORE FIBER RICH FOODS

Fiber is the undigestible material of the plant that provides bulk and adds satiety levels. When we include more fiber in the meals, our body takes more time and effort to break those fiber molecules thus spending/ burning more calories. There are 2 kinds of fibers, soluble and insoluble.

Here is a list of fiber rich foods: whole grains, bran, whole fruits, vegetables like carrots, cucumber, green leafy vegetables, cabbage, bell peppers, broccoli, etc., beans, nuts,

INCLUDE PROTEINS IN EACH MEAL

Proteins take more time to digest than carbs and hence the thermic effect of food i.e the calories that are burned during the digestion of proteins increases. Proteins also aids in functions of growth and development i.e. building muscles, growth and for wear and tear of the tissues used throughout the day this requires a lot of energy. Higher the muscle content in the body, higher is the metabolism.

Sources of proteins: Milk, paneer (cottage cheese), plain yoghurt, buttermilk, pulses, sprouts, soya, tofu, eggs, chicken, fish. Also lente carbs in chick peas (chhole) and kidney beans (rajma) keep you full for long time and helps increase the metabolis

DRINK PLENTY OF WATER

2/3^rd of your body is water. Muscles are approx 75% water and cells, bones, blood hold water and float in it.Basically it is required to carry out each and every biological function in the body.

Thus when the body is in the state of dehydration, the metabolism slows down as the ability to generate energy and body’s ability to utilize fat as fuel is severely inhibited.

INCORPORATE SPICES IN THE MEALS-

Ginger (gingerols and capsaicin), garlic (allicin), cinnamon, pepper and chillies (capsaicin), turmeric(curcumin) etc. also known as hot spices are known to improve metabolism and also help in carrying other antioxidant functions.

OPT FOR GREEN TEA-

Green tea is rich in polyphenols like catechins and flavonoids which are antioxidants. It also contains caffeine in small amounts. Through few studies, it has been seen that green tea increases metabolism and rate of fat burning. But ensure that you consume a glass of water after every cup of green tea as the caffeine present in the green tea helps in dehydration of cells apart from giving a boost to metabolism.

The above ways are the some of the simplest ones which can be controlled/ practiced without any difficulty. Apart from these as mentioned above exercise helps improve metabolism. But, do you really know which one is more effective?

Combining strengthening exercises in the schedule will really help improve the metabolic rate for a longer duration until the repair/wear and tear of the broken muscles occur as compared to the cardio exercises which raises metabolic rate only for a limited period. It is always better to practice each on alternate days. After all, every exercise has its own benefits.

June 11, 2018 By Hardika Vira Leave a Comment

10 tips to retain nutrients while cooking

We try different methods of cooking- boiling, sauteing, frying, grilling etc. Everyone has their own unique way of preparing a particular dish. Isn’t it? We never realize why one is following particular steps for cooking as compared to the other. Ever thought about nutrient losses that might be occurring while cooking?

I thought of writing this blog as I have seen my “cook” cooking in some different ways wherein you will end up losing all nutrients. I am sure many of us might be doing the same unknowingly.

Here are 10 simple tips which will help you retain nutrients while cooking. So that you can ensure highly nutritious food being served to your loved ones.

When peeling the skin of vegetables do peel as thinly as possible. The nutrients in vegetables and fruits are concentrated just below the skin, so peeling before boiling increases the loss of Vitamin C, Folic Acid and other B vitamins. The peels of carrot, radish, gourd and ginger can be scraped instead of peeling. Peel only when absolutely necessary.
Do not cut vegetables into very small cubes as the surface area of vegetable increases that comes in contact with oxygen, destroying more
Don’t soak vegetables in water to prevent discoloration-Almost 40% of water-soluble vitamins and minerals are lost in the water. If you must soak, use up the soaking water to knead the dough, prepare soups and gravies
Salads should be prepared just before serving and should be served in closed dishes to avoid excessive exposure to air.
Do not throw away the excess water drained after boiling rice or vegetables. When preparing cottage cheese, the water left over after curdling (called whey)-is extremely rich in good quality proteins and vitamins and should be used up in preparing gravies, kneading dough or simply had as a refreshing drink after flavouring with lemon juice, salt and pepper.
Do not keep milk open or exposed to light, as a considerable destruction of riboflavin can occur.
It is preferable to cook vegetables in a minimum amount of water keeping the vessel covered and to consume it as soon as possible. Reheating cooked vegetables further destroys vitamins.
Root vegetables should be boiled with skins on and then peeled after boiling. This helps the nutrients to migrate to the centre of the vegetables, helping better retention of its nutrients. Do eat with skin on whenever possible.
Baking soda makes cooking water alkaline and thus helps retain the colour of vegetables as well as speed up the cooking process, BUT it destroys thiamine and vitamin C.
Deep frying and heating for a long time or heating at a high temperature should be avoided during cooking. If food material is heated above 70⁰C for a long duration, proteins become hard and coagulated. In this form, they are not easily absorbed by the body. Thus, overcooking results in loss of precious nutrients.

Do ensure you try these tips and make your food nutritious. Since Healthy food = Healthy you.

February 10, 2018 By Hardika Vira Leave a Comment

Healthy Dips and Sauces

We always want our main course that we eat to be healthy. Would you like some side dishes to make your meals more interesting? Have you ever thought of side dishes that you could have along with your main course which are equally healthy as your main dish and can be had as fillers in the mid meals?

There are many such alternatives available in the market which is not only full of preservatives but also loaded with sugar, fats and are way too costly.

This thought led me to write this blog on healthy dips and sauces which are not only easy to make but are pocket friendly. To add to the benefits – ‘No added preservatives’. All your family members especially children would love indulging into these dips and sauces with various food items. Don’t be shocked if you see your child’s plate clean after this.

Let us have a look at some of the yummy healthy dips and sauces which serve to be an excellent side dish

Avocado Yoghurt Dip

Ingredients	Amount
Low fat Greek Yoghurt/ hung curd	½ cup
Avocados (ripe)	2 no
Garlic Ginger (minced)	1 tsp
Fresh Coriander leaves	3-4 TBSP
Mint leaves	Few sprigs
Bell pepper	1 no
Lime Juice	of 1 no
Red chilli powder	¼ tsp
Salt	To taste
Pepper powder	To taste

METHOD:

Mix all the above ingredients in a blender. Mix until smooth paste.
Serve with vegetable sticks or whole grain chips.
You can use it as a base for your sandwiches and rolls

BENEFITS

Rich in healthy fats,proteins, loaded with vitamins, minerals, good for digestive and gut health

Mix fruit Salsa

Ingredients	Amount
Pineapple (diced)	½ cup
Mango (ripe) (diced)	½ cup
Strawberries(diced)	½ cup
Fresh mint leaves	2-3 TBSP
Ginger	½ inch
Bell pepper	1 no
Lime (big)	1 no
Red chilli powder	¼ tsp
Salt	To taste

METHOD:

In a saucepan, mix pineapple, mango and strawberries, bellpepper, ginger, chopped fresh mint leaves, red chilli powder, lime juice and salt. Mix well until well blended.
Enjoy this sweet, tangy, spicy salsa with pita chips/ wheat bread

BENEFITS

Super antioxidant rich. A blend of various vitamins, minerals and helps improve immunity

Beans Basil Hummus

Ingredients	Amount
Fresh kidney beans (cooked)	2 cup
Chick peas (soaked and drained)	2/3 cup
Garlic cloves	4-5 no
Ginger	½ inch piece
Fresh basil leaves/ tulsi leaves	½ cup
Mint leaves	Few sprigs
Onion	1 no
Lime (big)	2-3 no
Green chilly	1-2 no
Salt	To taste
Pepper powder	To taste
Low fat yoghurt	As required

METHOD

In a blender, add 2 cups of cooked fresh kidney beans(not the dried one), overnight soaked and drained 2/3 cup of chick peas, ginger, garlic, basil leaves, mint leaves, onion, lime juice, green chillies, salt, pepper powder. Grind it well until it becomes a smooth paste. If required you can add low fat yoghurt to get the required consistency
Serve with veggie sticks, chips or crackers
You can even use it as a base for any rolls/ frankies

BENEFITS:

Rich in proteins and probiotic. Excellent for gut health and immunity boosting

Tahini Recipe

Ingredients	Amount
Roasted sesame seeds	2 TBSP
Olive oil	2 TBSP
Lemon juice	1 ½ TBSP
Garlic clove	1-2 no
Hung curd	1 cup
Salt	to taste

METHOD:

1 Take roasted sesame seeds, olive oil, garlic cloves and lemon juice in a blender

Blend until smooth paste
Mix the above tahini paste with hung curd. Mix well and serve chilled with flat breads/ khakhras/ veggie sticks

BENEFITS:

Great source of Calcium, probiotics and healthy fats

Healthy mayo

Ingredients	Amount
Grated cucumber	½ cup
Grated carrot	½ cup
Hung curd	1 cup
Oregano,	½ tsp
Parsley, Basil leaves, Chilli flakes	½ tsp
Salt	to taste
Freshly ground Pepper powder	¼ tsp

METHOD:

In a bowl, mix all the above ingredients
Serve chilled with flat breads/ khakhras/ homemade tortilla/ nachos/filling in wheat breads

BENEFITS:

Alkaline in nature, coolant, good source of fiber too

Peanut/ Almond butter

Ingredients	Amount
Roasted peanuts/ almonds (salted/ unsalted)	200 gms
Olive oil/ Ricebran oil	As required
Organic honey	Optional
Salt	to taste

METHOD:

In a blender jar, take roasted salted/ unsalted peanuts or almonds and grind till finely coarse
Add a few drops of olive oil
Blenderize until smooth paste.
Add salt and organic honey if required
Peanut butter/ almond butter is ready to serve with khakhras/ whole grain bread/ sandwiches/ fruits/ vegetable sticks

BENEFITS:

Healthy fats. Serves as a great pre and post workout meal option

Guacamole

Ingredients	Amount
Avocados (ripe) peeled, pitted	2 no
Tomatoes, ripe	1 no
Fresh Coriander leaves	3 TBSP
Onion, finely chopped	¼ cup
Garlic, minced	½ tsp
Lime (big)	1 no
cumin powder	½ tsp
Salt	To taste
cayenne pepper (optional)	1 pinch

METHOD:

In a medium bowl, mash together the avocados, lime juice, and salt.
Mix in onion, cilantro, tomatoes, and garlic.
Stir in cayenne pepper, cumin seed powder
Refrigerate 1 hour for best flavour, or serve immediately.

BENEFITS:

Rich in healthy unsaturated fats. Antioxidants, vitamins and minerals

If you have been making some interesting dips and sauces then do share the recipes with us. Share your feedback on these dips and sauces when you make.

Enjoy!!!

September 17, 2017 By Hardika Vira 10 Comments

Hungry Kya! Here are 5 nutritious snacks recipes

Along with being a lifestyle coach and nutritionist, I play one more dual role that of a homemaker and a mother. The big question that always arises is what snacks can we make which are healthy and quick to make at the same time, right?

Here are few recipes from my recipe book which are not only healthy but fast.

1. OATS PATTIES

Ingredients	Amount
Oats	1 cup
Capsicum	1 small
Carrot	½ no
Tomatoes	1 no
Spring Onions	½ cup
Gingerchilli paste	1 Tbsp
Lime	½ no.
Turmeric powder	¼ tsp
Red chilly powder	¼ tsp
Salt	To taste
Oil	1 tsp

METHOD:

Sprinkle water on oats. Continue this till it absorbs the water and becomes a bit sticky.
To this add chopped capsicum, carrot, tomatoes, fresh onion with leaves, ginger chilli paste, lime, turmeric powder, red chilli powder and salt. Mix well.
Divide the mixture into two equal halves. Make a flat (pattice) pieces of it and cook in a nonstick pan on both sides.
Serve hot with tomato ketchup.

Nutritional Benefits: Oats is rich in fiber and the veggies are a source of vitamins and minerals, lime juice makes the food alkaline. Overall it is a great dish to start your day with which will surely improve your immunity and overall health

2. Steamed Spinach breads (PALAK DHOKLA)

Ingredients	Amount
Rawa	1-2 TBSP
Gramflour	1-2 TBSP
Spincach (palak) (finely chopped)	1 bunch
greenchilli paste	½ Tbsp
Salt	To taste
Oil	1 tsp

METHOD:

Mix all the dry ingredients in a vessel.
To this mixture add 1 tsp of warm oil.
Add luke warm water to make the batter of some flowing consistency.
Pour this mixture into a greased tin and steam the mixture for around 30 minutes.
Garnish with Spinach leaves. Serve hot with tomato ketchup.

Nutritional Benefits: This can serve as a super evening snack as it contains goodness of fiber, calcium, B vitamins of the spinach and is also a cereal pulse combination which improves the protein quality. Wholesome meal which is low in calories and has high satiety value.

3. FENUGREEK PANCAKES (METHI PUDLA)

Ingredients	Amount
fenugreek leaves (chopped)	½ bunch
Wheat flour	1 TBSP
Bajra flour	2 TBSP
Onion	1 no.
Gingerchilli paste	1 Tbsp
Garlic paste	½ tsp
Turmeric powder	¼ tsp
Salt	To taste
Oil	1 tsp

METHOD:

1.Mix all the ingredients except oil in a vessel.

2.Add water to make the batter of pouring consistency

3.Make two pancakes on a nonstick pan

4.Serve hot with tomato ketchup/ Mint sauce (Pudina chutney)

Nutritional Benefits: It is not only rich in B vitamins (fenugreek leaves) and helps in improving hemoglobin but due to the addition of onion, ginger, garlic it is highly anti-inflammatory and good for gut health. Researches prove that consumption of ginger, garlic and onion helps fight GI infections too.

4.Bottle Gourd and Semolina Pancakes (DOODHI-RAWA PANCAKE)

Ingredients	Amount
Semolina	3 TBSP
Bottle gourd	100 gms
Curds (skim milk)	3 TBSP
Gingerchilli paste	1 Tbsp
Carrot	For garnish
Salt	To taste
Oil	1 tsp

METHOD:

Grate the bottle gourd.
Add semolina, ginger chilli paste, curds, salt and make a batter of pouring consistency by adding water.
Make 3 small pancakes on a nonstick pan by adding oil.

4.Garnish with grated carrot and coriander.

5.Serve hot with green chutney

Nutritional Benefits: Bottle gourd has multi benefits like it is high in fiber, helps curb the acidity too, good for heart, and the list goes on. Curds are rich in probiotics which improves the gut bacteria.

5. COTTAGE CHEESE VEGETABLE WRAP ( PANEER VEG WRAP)

Ingredients	Amount
Gramflour	2 TBSP
Capsicum	½ no
Carrot	¼ no
Tomatoes	1 small
Spring onions	½ cup
Paneer (COTTAGE CHEESE)	200 ml(20 gms)
Coriander leaves	Few sprigs
Lime	½ no.
Turmeric powder	¼ tsp
Red chilli powder	½ tsp
Pavbhaji masala/ Garam masala	½ tsp
Salt	To taste
Oil	1 tsp

METHOD:

For the Wrap:

To the gram flour add chopped coriander leaves, red chilli powder, salt and make a batter by adding water

Pour this batter on a nonstick and make a chilla

For the filling:

In a nonstick pan, take 1 tsp of oil. Add chopped capsicum, carrot, spring onions, tomatoes, paneer cubes and cook for a minute. To this add turmeric powder, red chilli powder, lime juice, pav bhaji masala or any garam masala (blend of ground spices like peppercorns, clove, cinnamon, nutmeg, mace, cardamom, bay leaf, caraway). You can even use herbs instead of this . Mix well. Cover the pan for 1-2 minutes. Cook until done.

Place this filling into the centre of the chilla and wrap it. Cut it into pieces. Garnish with spring onion leaves and tomatoes.
Serve hot with tomato ketchup.

Nutritional Benefits: It is high in protein with cottage cheese and gram flour. It contains goodness of fiber, Vit C, vitamins and minerals and other phytochemicals too. Children love this most as it looks like a frankie/roll but the base is super healthy here. Also helps in improving immunity, hemoglobin, better growth.