Healthy Living

September 25, 2017 By Parwage Alam 7 Comments

Avoid Stress: Lead a healthy and happy life!

Do you forever feel your shoulders are burdened with too many responsibilities? Do you feel endless demands towing at you from all directions? Do you feel your life is spinning out of control? It’s easy to feel stressed. But, regardless of your circumstances, only you can bring about a balance from within you and not form your surroundings?

Given the fast-paced lifestyle that all of us lead, we get hassled and irritated by the most inconsequential incidents that automatically lead the stress levels to go up. Come to think of it, there is no dearth for reasons for our stress levels to go up. But, does anyone really know how harmful stress is to our health?

Before understanding how harmful it is let’s first understand what is stress?

Stress is a normal part of life. It’s related to many events that happen to you and around you — and many things that you do yourself — put stress on your body. You can experience stress from your environment, your body, and your thoughts. It is the body’s reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses.

The human body is designed to experience stress and react to it. Stress can be positive, keeping us alert and overwhelmed. And, stress becomes negative when a person faces continuous challenges without relief or relaxation between challenges. As a result, the person becomes overworked and stress-related tension builds.

High levels of stress can cause biological imbalances in our body. Cortisol Hormone is the hormone that puts the body under stress. Cortisol is produced by the adrenal glands when an individual is under stress and affects one’s health in a negative manner. The most crucial effect is of one’s immune system and weight.

Stress also leads to excessive mood swings which can be categorized as Worry, Tension, Tiredness, Fright, Happiness, Depression, Anxiety and Anger all of which takes a toll on one’s health.

When stress overpowers, the body is flooded with chemicals that prepare to “fight or flight.” The Stress responses could be lifesaving at the time of emergency situation where our body needs to act quickly; it wears your body down when constantly activated by the stress of everyday life. Relaxation or meditation puts a break on this heightened state of readiness and brings your body and mind back into a calmer state.

Stress management can be a powerful tool for wellness and healthy living. Here are a few tips to de-stress yourself

1. Meditation

2. Deep Breathing

3. Be Alert

4. Relaxation

5. Laugh Out Loud

6. Listening to soft music

7. Strolling in the park

8. Chasing your hobbies

Apart from above options, try keeping a diary over a few weeks and list the time, places, and people that aggravate your stress levels. Once you are aware of your typical or regular stressors, you can always work on avoiding those.

Follow these options and life will automatically turn beautiful!

September 24, 2017 By Shraddha Shetty 6 Comments

SNACK Your Way to Great HEALTH!!

I have decided I am going to eat right, I am going to exercise everyday and I am going to continue like this forever and get fit. And so I thought!!

I was very comfortable eating right with my main meals namely, Breakfast, Lunch and Dinner. But what I realized was actually an eye-opener. The problem was not these meals but what happens between these meals, the Snack time!!

I used to get these hunger pangs surely around 4-5pm and sometimes around 11.30am, because of which I used to grab the first thing I saw in front of me be it biscuits, unhealthy oily snacks or bread, which completely threw my efforts out the window.

That’s when I decided that this needs to be sorted out and started planning a Snack Menu which included things like roasted chanas, khakras, diet snacks but soon I realized that these were not enough.

Evening snack should be considered as the 4^th main meal of the day. By having the right food at this time, you reduce your hunger even at dinner time which helps you eat better.

I’ve tried these 4 recipes myself and believe me they are a snack time Delight!!

They not only fill you up but also taste delicious, satisfying your every taste bud.

Cauliflower Pizza

Ingredients:

Cauliflower florets (riced) – 2 cups

Parmesan cheese or Mozarella cheese – 1cup

Egg – 1

Salt

Mixed herbs

For Topings:

Tomato sauce (Tomato puree, fresh garlic, mixed herbs, black pepper powder, salt)

Any vegetables of your choice

Little cheese

Method:

Wash and dry the cauliflower well
Cut it into florets
Pulse the florets in a food processor or grate it to form rice like granular consistency
Take 2 cups of riced cauliflower and transfer to a non-stick pan to remove the moisture
Keep stirring on low heat till most of the moisture is gone
Do not brown it
Let it cool
Beat one egg in a bowl
Add the cheese and mix well
Add the riced cauliflower
Mix well with salt and herbs
Line a baking tray with parchment paper and transfer this mixture onto it to make a pizza base
Gently pat the mixture to make a base of your desired shape with a thickness of quarter of an inch
Keep the edges slightly thick so that it doesn’t burn
Now place it in a pre-heated oven at 200 c for 20mins
Remove and let it cool
Topping:

Spread the tomato sauce and add any topping of your choice with little cheese (if required)

Bake it again at 200c for 10mins

Your pizza is ready!!

Black Gram (Chana) Kebabs

Ingredients:

Black (gram) chana – ½ cup

Potato – 1 medium

Ginger (chopped) – 1 tsp

Garlic (chopped) – 1 tsp

Onion (chopped) – 1

Green Chillies (chopped) – 1 to 2

Chaat masala – 1 tsp

Garam masala – 1 tsp

Cumin (jeera) powder – 1 tsp

Red Chili powder – 1 tsp

Salt – to taste

Coriander leaves – ¼ cup

Method:

Soak the ( black Gram) kalachana overnight

Pressure cook it till soft and cooked through

Boil and peel the potato

For the masala:

Heat a tablespoon of oil in a pan and add in onions, salt, ginger, garlic and chilies
Let them cook through and soften
Add chaat masala, cumin powder, red chilli powder and garam masala
Mix well and take off the heat
Mash the boiled chana well in a mixie or use a masher
Mix the boiled potato
To this add the prepared masala and chopped coriander
Divide into small sized balls and flatten to form shammi kebabs or cutlets
Serve them hot with chutney or sauce and a cup of steaming hot tea or coffee

Bajra, Carrot and Onion Mini Uthappa

Ingredients:

¼ cup whole Bajra, soaked for 8 hours and drained

1 ¼ cups Bajra flour

Salt to taste

½ cup grated carrot

½ cup finely chopped onions

1 ½ tsp finely chopped green chillies

1 tsp garlic paste

¼ cup finely chopped coriander leaves

1 ½ tbsp. lemon juice

¼ tsp turmeric powder

1 ½ tspchilli powder

Oil for cooking

Method:

Combine the whole bajra, ½ cup of water and salt in a pressure cooker, mix well and pressure cook for 5 whistles.
Allow the steam to escape before opening the lid. Drain the water and keep the cooked whole bajra aside.
Combine all the ingredients, along with whole bajra and 1 ½ cup of water in a deep bowl and mix well.
Heat a non-stick tava and grease it lightly with oil.
Pour ¼ cup of batter over it and tilt the tava lightly to spread the batter evenly. Cook on medium flame till it turns golden brown in colour from both the sides.
Repeat step 5 to make more uthappas.
Serve immediately.

Jackfruit Seed Roast

Ingredients:

Jackfruit seeds – 1 cup

Oil – 2 tsp

Mustard seeds – 1 tsp

Onion (small) – 1

Garlic cloves – 4

Green chilies – 3

Red chili powder – 2 tsp

Kashmiri chili powder – 1 tsp

Turmeric powder – 1 tsp

Coriander powder – ½ tsp

Cumin powder – ½ tsp

Fennel seed powder – ½ tsp

Amchur – ¼ tsp

Chaat masala – ½ tsp

Garam masala – ¼ tsp

Salt to taste

Method:

Steam the jackfruit seeds
Slice them
Heat oil in a non-stick pan
Add mustard seeds
When they splutter, add finely chopped onions, garlic and slit green chilies
Sauté for a few minutes on medium heat till the onions become soft
Add all the masalas and salt
Sauté for some more time
Add the jackfruit seed slices
Mix well and stir-fry for five minutes
Add few drops of water, cover the pan and let it cook over low heat for five minutes.

I hope you will try these out right away, so that I can share many such finger licking good healthy recipes soon.

September 23, 2017 By Anushree Ashtekar 1 Comment

10 Lifestyle Changes for Fat Loss and Healthy Living

Choose and learn to like healthy food options: Many people who aim to lose fat and live a healthy life go on crash diets or have boiled meals thinking that their only way to achieve their goal is to eat bland food. It’s just a myth that “healthy” foods are not very appetizing. There are many recipes which are very healthy and also very delicious. The best way to start a healthy living is to do some research and make a list of some healthy recipes that are low in processed ingredients and are appetizing.
Always start your day with a nutritious breakfast: Breakfast is the most important meal of the day. After a long gap of 6-7 hours of sleep, our body needs the fuel (calories) to get our metabolism going and give us the sustained energy throughout the day. Breakfast should be a combination of quality carbohydrates, proteins and fats.
Mid- meal snacking: If you have the habit of snacking between meals during the day, select healthy snacking options. Opt for a serving of fruit or a handful of nuts that have good fibre content, vitamins and minerals. Avoid having snacks made out of refined flour, refined sugar and deep fried snacks.
Eat at regular intervals: Missing meals and eating after long gaps is a big no-no! A log gap between two meals switches our body to “starvation mode”. While in starvation mode, the BMR of the body reduces drastically to save energy. This environment in the body makes it very difficult to lose fat. Having meals at regular intervals keeps the BMR on the higher side and helps a lot in giving effective fat loss. It also avoids one from binge eating.
Opt for whole foods: Whole foods include whole grains and products made out of whole grains, fruits and vegetables. These foods are rich in Fibre, do not spike blood sugar levels and fill the stomach. They give satiety for a long period of time without adding on unnecessary calories. Fibrous foods are heavy to digest, increase the BMR of the body and hence give effective fat loss. Enjoying an occasional treat sometimes is fine, but, make it a habit to eat more whole foods.
Load your plate with salads and soups: Water-rich vegetables like cucumbers, gourds, tomatoes etc. gives satiety and avoids consumption of too many calories. Soups are also very water-rich foods but, choose clear soups over creamy soups. Having water-rich foods does not mean that one needs to ignore the good old water!
Practice mindful eating: It is very important that we concentrate on the food we eat and enjoy it. Mind and body connection is very powerful. Never eat sitting in front of a TV, while working on gadgets, when angry, depressed or tensed. In such times we tend to eat more and add on unnecessary calories. Chew the food well; it improves the process of digestion. Portion control is very important; it prevents adding on unnecessary calories. Also, guilt-eating is bad! Giving self an occasional treat will cut too much temptation and avoid binge eating.
Avoid stocking tempting foods at home: Never stock at home tempting, unhealthy foods like biscuits, cookies, cream crackers, chips, ice-creams, milk chocolates and deep fried snacks because, if you don’t have these in the house, you won’t be tempted to eat them.
Avoid “white” or “refined” foods: Foods made out of refined flour and refined sugars are of “low benefit and high risk”! They tend to increase the blood sugar levels drastically causing fat gain and diabetes. They also rob the body of certain vitamins. Refined foods are very low in fibre content and cause digestive disorders like hyperacidity, constipation, haemorrhoids, anal fissures etc.
Drink plenty of water throughout the day: Water is the best fat burner. 70% of our body is made up of water. Water acts as a catalyst, a reactant and a solvent in almost all the biochemical reactions taking place in the body. This keeps the body functions going on and helps in keeping the BMR on the higher side thus, giving effective fat loss. People believe that water should be had only when thirsty but that is not true. Thirst is, actually, a late indicator of dehydration. It’s best to drink water before feeling thirsty. Our mind sometimes registers thirst as hunger. At such times, instead of eating something just drink a big glass of water. Water acts as a medium through which toxins produced in the body are flushed out. Water enhances the production of new blood cells and muscle cells. Drinking good amounts of water also prevents digestive tract ailments such as hyperacidity, constipation, haemorrhoids, etc.

September 22, 2017 By Vrushali Athavle 1 Comment

Flaxseeds: Health Savior

When it comes to nutrition and fitness- Flaxseeds or Alsi is the most commonly heard terms these days? The way fashion trends keep pouring in every day, you will see food ingredients also hitting the market as and when research finds out something important. Flaxseed is one of the important ingredients these days in the market. You will see flaxseed oil on the shelves of almost all grocery stores, ground flaxseeds used in various recipes and whole flaxseeds tempered beautifully on cookies and bread.

People are talking about flaxseeds a lot these days as doctors and dietitians are recommending it to people who want to lose weight and to those who are suffering from cancer, heart problem diabetes and various other diseases.

Everyone around is just wondering what magical powers do these tiny oval-shaped flat, glossy and pointed at one end ingredient have. It has magical powers in the form of three magical nutrients.

Here they go:

1.Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects.

2. Lignans-which has both plant estrogen and antioxidant qualities.

3 .Fiber– Flaxseed contains both the soluble and insoluble types.

Yes, these three magical nutrients are capable of fighting so many deadly diseases. Let’s have a look into it.

Health Benefits

CANCER: Omega 3 fatty acids and lignans present in the flaxseeds have a protective effect against breast, prostate and colon cancer. They block the enzymes which are involved in hormone metabolism and thus prevents from causing cancer by interfering with the growth and spread of tumour cells.

CARDIOVASCULAR HEALTH: Omega-3s present in the flaxseeds help to prevent hardening of the arteries and thus keep plaque from being deposited in the arteries. This automatically helps in keeping the heartbeat normal and hence blood pressure under control and takes care of the overall cardiovascular system healthy.

Cholesterol-lowering effects of flaxseed are the result of the combined benefits of the omega-3 ALA, fibre, and lignans.

INFLAMMATION: Omega 3 and lignans present in the flaxseeds are known to block release certain pro-inflammatory agents which help in reducing the inflammation that accompanies certain illnesses such as Parkinson’s and asthma.

DIABETES Daily intake of flaxseeds improves the blood sugar of people suffering from diabetes.

RELIEVES CONSTIPATION: Flaxseed and flaxseed oil act as natural laxatives and give you relief from constipation.

SOME FLAXSEED FACTS:

Whether you have it in the whole form or ground form, what we need to know is that just swallowing the flaxseeds like a medicine with water won’t give you the desired results. The seeds need to be broken to get the omega 3 nutrients which are present in it. So if you are having whole flaxseeds chew them properly. If you are grinding it, grind it fresh every time you want to consume it.
The best place to store ground flaxseed in the freezer. The freezer will help to maintain the nutritional content of grounded flaxseed by preventing oxidation.
If you are not grinding the flaxseed then the outside shell in the whole flaxseeds acts as the protective shield of itself which keeps the fatty acids inside well protected. As long as whole flaxseeds are dry and of good quality, it can be stored at room temperature for up to a year.

CREATIVE WAYS TO EAT THE FLAXSEEDS:

You can start your day by adding ground flaxseed into your lukewarm lemon water which you drink early in the morning to detox your body.
Addition of flaxseed to your regular cereal morning breakfast will give your boring bowl a fresh nutty flavour. Eg. Cornflakes/wheat flakes/oats/all bran flakes or add it to your puffed rice (poha) /upma/dosa and idli batter/ parathas.
Prepare a nice evening snack with fruits yoghurt and add this tint of nutty flavour to it.
Adding it to milkshakes will also change the flavour of the shakes giving it an exotic nutty flavour.
Add it to your regular veg curries as they won’t get noticed when added to soups, enchilada casserole, chicken parmesan, chicken /meatballs etc
Lastly substitute ground flaxseed for a part of flour in recipes like cakes, dhokla, dosa, paratha’s

Thus to conclude, these small and nutty seeds which are highly rich in omega 3 are extremely beneficial for our general health.