As the holidays approach, you’ll need something special to wear to all those fun After Five parties. This GOQii x DressHead Plus Size Sequined Bodycon Dress – Long Sleeves can put a little sparkle into your holiday wardrobe with its fancy embellished cuffs. The sleeves are long and silver, in contrast to the deep red dress itself, and sparkle and shine as the wearer moves. This dress features a high, rounded neckline. It is a straight-cut cut, and is true to size. Ruching appears on the torso of the dress, which provides a slenderizing element. The dress slips on and off over the head. It is mini length, with the hemline ending just above the knees. Try this GOQii x DressHead Plus Size Sequined Bodycon Dress – Long Sleeves with silver strappy heels to perfect the look.
The Power of food – the powerful immune system
The most dreaded cold and cough keeps visiting us often like our friends do. They are more prevalent in some seasons than the rest. Malaria, Typhoid, Influenza, flu are some more diseases that also play havoc in our child’s life.
Low or weak immunity is one big reason that most fall victim to such diseases. Immune-boosting nourishment can help a lot and increase your child’s resistance to fight the disease which no other medicine in the world can do. A sturdy immune system lets your child develop intellectually, physically and emotionally.
One doesn’t need to especially go purchase these foodstuffs but can be made accessible in your kitchen garden.
Why choosing food over medicine is so important.
Food has innumerable properties like antibacterial, anti-infective, analgesic and antibiotic. These properties in food will keep diseases at bay without harming your internal organs.
Your body identifies food and will accept it readily and provide you its benefits. Whereas drugs are foreign substances which your body takes time to identify and in turn harms your natural immunity. This affects your child’s body system negatively over a period of time.
Make your own cough, cold and fever syrup
COLD AND COUGH
2 tsp ginger juice + 2 tsp honey + 1 pinch turmeric + 1 pinch Salt + juice of 1 lemon + 1 tsp glycerin.
Mix them all together and give 1 tsp after every 2 hrs.
FEVER
25 raisins soaked in half a cup of water + juice of ½ lemon
Crush the raisins into the water and strain. Add the lemon juice to the water and drink twice a day.
Everyday foods that will increase immunity
Fruits and vegetables: All citrus fruits, strawberries, Grapefruit, watermelon, grapes, cauliflower, carrots, bell peppers, broccoli, spinach, sweet potatoes, Mushrooms and Methi leaves.
Milk and milk products: Yogurt.
Cereals and Pulses: Oats, barley and whole grains, sprouts.
Meat, Fish and Egg: Chicken soup, Egg yolk, fish and beef.
Others: Garlic, ginger, cinnamon, Tulsi leaves, Turmeric
Other things that help
Boost your child’s sleep time.
Breast feed your baby.
If your child gets sick discard the old tooth brush.
Engage your child in some outdoor activity daily.
Make sure your child washes hand before meals.
Health is imperative to one and all; be it a child or an adult. A powerful and sturdy immune system will lay the foundation for better future, growth and development.
Carbohydrates-“Your diet’s fuel”
The way carbohydrates are demonized today, it’s no wonder that so many people actually fear eating them. I used to be one of them. As a recovering “carb-o-phobe,” I’m now on the flip side and advocate eating complex carbohydrates for optimal nutrition.
Carbohydrates are nutrients that act as a good source of energy for our body. It is made up of sugar, starch and cellulose and it contains hydrogen and oxygen in the ratio 2:1which is the same as that of water. Although carbohydrates can be digested a lot easier than fats or proteins, they aren’t considered indispensable for the body.
While some carbohydrates make us healthy, others can be harmful to our health, if taken in excess quantities. For example, certain carbohydrates increase the risk of diabetes and heart ailments. So why are certain carbohydrates are beneficial and others adversely affect our health?…We need to go deeper and learn about the different forms of carbohydrates.
There are many forms of carbohydrates, but the three common forms are sugars, starches, and fibres. The basic unit of all carbohydrates is a sugar molecule. Then there are simple and complex carbohydrates. While sugars are simple carbohydrates, starches and fibres are classified as complex.
We generally consume simple and complex carbs. To understand what they are about, we’ll look at the list of carbohydrate rich foods and all that is essential for.
Simple carbohydrates are sugars composed of monosaccharide (single sugar molecules) or disaccharides (two joined sugar molecules) such as glucose, sucrose, lactose, and fructose. This category of carbohydrates is best found in fresh fruits.
On the other hand, however, there is another grade of foods that contain simple carbohydrates. This class of foods is processed foods. The trouble with these foods is that they provide energy and calories in abundance. It is for this reason that these high-calorie products must be kept away. Apart from that, simple carbohydrates that the body obtains from natural foods are also easier to digest than those obtained from processed foods.
Simple carbohydrates contain one or two sugar molecules linked together and are digested or broken down into glucose faster, because the bonds in these small molecules are easily accessible to the enzymes of the digestive tract. Hence, these carbohydrates are readily absorbed.
Complex carbohydrate:
Complex carbohydrates (or polysaccharides) are made up of three or more sugar molecules that are bound together. Since these carbohydrates get digested slowly, they release sugar into the system very gradually, thus allowing the body a consistent level of energy.
Often referred to as starch, foods that contain these complex carbohydrates are a great source of vitamins, minerals, and fibres. The old belief that starch is bad for the body is rapidly dying, because starches by themselves contain only 4 calories per gram, while fat contains 9 calories per gram. Also, the advantage with complex carbohydrates is that they fill you up quicker, thus allowing a reduced intake of food, which very simply leads to a reduced calorie intake.
In addition, refined carbohydrates may contain hydrogenated vegetable oils, additional fat, and processed sugars. Eating refined carbohydrates like a cookie in the morning will neither give you the energy nor give you the nutrition to maintain a balanced body.
Benefits of simple sugars:
Eating sugar gives you immediate access to fuel. There are times when this is an advantage. When the level of sugar in your blood drops, you may feel sluggish or even ill. Eating a simple carbohydrate, such as a fruit, may raise your blood sugar and give you the burst you need.
Simple carbohydrates may have the advantage over complex when it comes to preparing for exercise. Before a training session, race or game, many athletes eat a large amount of carbohydrate to provide energy. So before any workout, simple carbohydrates are your best choice. Due to the fact that they’re digested more quickly, simple carbohydrates are good for athletes who need short bursts of energy, as opposed to endurance athletes who need longer-term energy from slow-digesting carbohydrates. Examples of pre-workout meals that contain simple carbs are bananas with honey, low-fat yogurt with jelly or chocolate milk.
Complex Sugars:
There a number benefits of eating more complex carbohydrates, so it might be necessary to make some switches. Here are some examples of easy substitutions:
- Instead of white bread and pasta, switch to whole grain bread and pasta (if the switch is intimidating at first, try mixing half whole grain and half white when making your pastas).
- Instead of munching on chips, try raw vegetables.
- Instead of rice, try eating more beans as a base for dishes.
Also diets rich in fibre help to keep us ‘regular’ which also promotes greater intestinal health and, in turn, helps to guard against a number of illnesses including colorectal cancer. Immunity is strengthened. It contributes to Energy, Digestion, Metabolism, Sleep, Filling fibre, Brain function, and Nervous system function.
Well, to distinguish simple and complex carbohydrates and how they are processed by the body, one might think that foods containing complex carbohydrates are actually healthier than those that have simple carbohydrates. However, this is not always true. Rice is rich in starch which is a complex carbohydrate, while fruits contain fructose which is a simple sugar. But we all know that between the two, fruits are a better option when it comes to eating healthy.
Thus, we see that not all carbohydrates are bad. In fact, a balanced diet that has a fair share of carbohydrates, is essential for a healthy you. So let go of your carbohydrate fears and feel good about including some of these foods and reap the benefits that good carbohydrates have to offer.
A “ Delight Touch- Dairy foods”
“Milk”, just the word itself sounds comforting!
The entire world of food and especially that of milk is surrounded with emotional and cultural importance. Milk was our very first food. Now, we are a nation of milk drinkers with nearly all of us, infants, the adolescents, adults and even the aged have at least a glass of milk daily.
Milk is often regarded as being nature’s most complete food. It earns this reputation by providing many of the nutrients which are essential for the growth of the human body. Being an excellent source of protein and having an abundance of vitamins and minerals, particularly calcium, milk can make a positive contribution to one’s health as a whole.
Healthy eating is a top priority for many individuals. People eat food, not nutrients – however the combination and amount of nutrients in the foods we eat can greatly affect our health. A healthy, balanced diet is essential in optimising health and reducing the risk of disease.
ROLE OF DAIRY PRODUCTS:
Making simple alterations to our diet and lifestyle can impact our bodies greatly and our long term health.
A healthy, balanced diet or as we call the ‘Food Guide Pyramid’ is made up of five main food groups and milk and dairy foods are one of these.
Dairy is the term used to describe milk-based or milk-related products. The dairy foods milk, cheese and yogurt are a natural source of nutrients such as protein and calcium and they provide a quick and easy way of supplying these nutrients to the diet within relatively few calories.
Incorporating milk, cheese and yogurt into our daily diet can contribute greatly to our nutritional intake and status.
Milk, cheese and yogurt provide the following beneficial nutrients in varying quantities
Calcium – for healthy bones and teeth
Phosphorous – for energy release
Magnesium – for muscle function
Protein – for growth and repair
Vitamin B12 – for production of healthy cells
Vitamin A – for good eyesight and immune function
Zinc – for immune function
Riboflavin – for healthy skin
Folate – for production of healthy cells
Vitamin C – for formation of healthy connective tissues.
Iodine – for regulation of the body’s rate of metabolism (how quickly the body burns energy and the rate of growth
1 glass of milk alone can make a contribution to the daily recommended intake of many important nutrients for all age groups.
Consumption of dairy products has also been associated with numerous health benefits including the following:
Bone health
-Dairy products provide calcium, which is essential for bone growth and development..
Teeth
-Dairy products contain calcium and other tooth friendly nutrients, which help teeth, grow and keep them healthy.
It is the only drink -excluding water which is recommended by dentists to be safe to consume between meals. Milk and cheese are very beneficial for weaning babies and young children as they not only provide many of the nutrients required for general growth and development, but also offer good levels of the specific nutrients needed to ensure development and maintenance of healthy teeth
No Obesity:
Milk is also not a high fat product. Whole milk contains 4% fat, semi-skimmed milk contains 1.7% fat, 1% fat milk contains 1% fat and skimmed milk contains 0.3% fat.
Reduce Blood Pressure
Dairy products help reduce blood pressure. A diet containing fruit and vegetables, low-fat dairy products and low salt helps reduce blood pressure (Dietary Approaches to Stop Hypertension: DASH diet).
The potassium, magnesium and calcium found in dairy products are all linked to healthy blood pressure.
Cardiovascular disease
Consumption of milk and dairy has also been associated with a reduced risk of suffering a heart attack-
Type 2 diabetes
Consumption of low fat dairy products has been linked to a reduced risk of developing type 2 diabetes.
Hydration
Regular fluid intake throughout the day is essential to be well hydrated. Dietetic experts recommend drinking 6-8 glasses of fluid per day. As milk contains a high percentage of water, it is a useful vehicle for rehydration.
Eating habits
People who consume dairy products have better intake of nutrients than people who do not consume dairy products. Introducing dairy products at an early age helps establish good eating habits for later in life.
Dairy products, such as milk, yogurt, cheese and cottage cheese, contain essential nutrients and may offer health benefits. Dairy products are high in calcium and vitamin D, both of which help to maintain strong bones and teeth. Dairy products also contain potassium, which offers heart protection and may help to lower blood pressure. In addition, dairy products are high in muscle-building proteins.
Here is a list some of the available dairy products in the market.
- Butter
- Ghee
- Curd
- Cheese
- Cottage cheese
- Cream
- Buttermilk
- Lassi
- Condensed milk
- Processed milk powder.
- Ice-creams. And many more.
Well, a lot of variations and innovations can be incorporated with few of these items in our day to day life which eventually will enhance our lifestyle .We can split its intake in our daily meals, with a controlled portion size.
Our breakfast which ideally should be “king size” can comprise of many different variations of dairy products so as to remove the boredom and also from nutritional point of view.
Few examples of dairy products which can be introduced in breakfast are: Porridge, cottage cheese pancakes, scrambled cheese, whole wheat cottage cheese naan, cheese dosa whole wheat toast with butter, whole wheat vegetable cheese sandwiches, cheese omlette.etc.
For mid-mornings we can include buttermilk or lassi or low-fat cream mixed with fruits (lesser the amount of cream.)
Well for our main meals, we have abundant options. We can include paneer both (home-made and processed) prepared in various forms. Right from sauté paneer to traditional style, from Chinese to sizzlers.
Next we have the most credited options, that is “raita”. A combination of curd with different vegetables or fruits (with or without seasoning). Preferably unflavoured curds are the best.
We can also make different recipes of curd –fruit salad. .
Another variety is ghee-which is widely used in Indian cuisine. A slight dash of it enhances the flavour and aroma of any vegetarian and non-vegetarian food.
Dairy products are cherished by the health organizations as an essential food for bone health. But, not all dairy products are the same. Essential is the sugar content in it.
However, our health and vitality depends not only on how much dairy products we consume but, also important is their quality. Like the old Indian adage goes, ‘you are what you eat’.
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