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January 13, 2016 By Nidhi Sarvaiya Leave a Comment

Healthy mini meals for your child

Every child is unique and each of them develops in their own way and in their own time. Parents play an important role in their child’s development. Young children learn all the time and mostly from their mum and dad. Parents are the role models for their children. Development refers to the changes that occur as a child grows and develops in relation to being physically healthy, mentally alert, and emotionally sound.

Balanced nutrition plays a vital role in nurturing your child to overall health and development. The right nutrition during childhood forms a strong foundation for the healthy future of your child.

The tiniest humans can create big challenges for their parents. Are you also one of them having hard times feeding your child?

Here are some yummy recipes to make your child’s mouth water packed with a bunch full of Nutrients.

1. Indian popcorn:

Ingredients:
Phool Makhana/ Puffed fox nuts – 1 cup
Ghee: 1/2 Tbsp
Chaat Masala – 1/4 tsp
Pepper Powder – a pinch
Red chili powder – to taste
Black Salt – to taste

Method of preparation:

Dry roast Phool Makhana/Puffed fox nuts till crisp
2. Heat ghee in a pan, add red chili powder, pepper powder, chaat masala & black salt.
3. Add Phool Makhana/Puffed fox nuts to it and mix well
4. Serve as a healthy snack anytime

2. Yummy Chapati Pizza!!

Ingredients:
Chapati – 1 no
Bell peppers, sweet corn, etc – 1/3 cup chopped (any vegetable)
Grated Cheese – 1/4 cup
Oil – 1 tsp
Salt – to taste
Garlic – 1Tbsp (finely chopped)
Onion – 1/2 cup (chopped)
Tomato puree – 1/2cup
Chilli Flakes – as required
Oregano – as required
Pepper powder – a pinch

Method of preparation:
Saute garlic and add onion in a pan, add tomato puree, pepper powder, chilli flakes and oregano and let it cook until the sauce is thick.
Spread the prepared sauce on chapatti. Top it with sauted capsicum, grated cheese and then cook in a covered pan for few minutes. Pizza is ready to serve with some chilli flakes and oregano sprinkled

3. Try healthy Oats Dosa!!

Ingredients:

Quick Oats – ½ cup (ground)
• Semolina (sooji) – ¼ cup
• Rice flour – ¼ cup
• Fresh curd – ½ cup
• Water – 1 ½ cup
• Onions – ¼ cup (finely chopped)
• Ginger , green chilies, coriander leaves, curry leaves – 1 tsp each (finely chopped)
• Cumin seeds – ¼ tsp
• Black pepper – ¼ tsp
• Salt to taste
• Oil for shallow frying

Method of preparation:

Mix all the ingredients (except oil) to make a thin batter of flowing consistency and keep it aside for 10 minutes. Take a ladle full of batter and make dosa drizzling some oil on non-stick pan. Serve hot with chutney.

4. Brownie phirni!!

Ingredients:

Ragi & Rice flour (mixed) – 1/4 cup
Milk – 2 cups
Grated jaggery -1.5-2 tbsp
Dates puree – 1.5 tbsp
Dry fruits for garnishing

Method of Preparation:
Boil milk, add Ragi and Rice flour by mixing well and simmer. As the mixture thickens a bit add jaggery and cook till jaggery dissolves. Cool it and then add dates puree to it mix well. Serve cold with dry fruits.

5. Hara Bhara Dosa:

Ingredients:

Rice, Lentil, Spinach dry red chillies, ginger, cumin seeds, asafoetida (hing), salt with some water

Method of Preparation:

Grind soaked rice and lentil coarsely. Make a batter of the mixture with spinach, dry red chillies, ginger, cumin seeds, asafoetida (hing), salt with some water. Make dosas out of the batter by shallow frying. Serve hot with chutney.

6. Soya Sticks:

Mash boiled Soya bean and mix it with boiled vegetables, season it. Make a small ball of the mixture and put it around the ice-cream stick like a lolly-pop and Grill it.

7. Colourful Bhel:

Mix cooked chick peas, chopped cucumber, pomegranate, sliced onions, chopped tomatoes and coriander. Add lemon juice, salt, pepper and mix well and serve on any baked vegetable.

Try these Lip smacking snacks for your child and make them Healthy. It’s really hard to find out creative snacks for your kids. But just follow the basic guidelines while preparing snacks for your children which will also help you stay creative:

Healthy
Homemade
Low Sugar/ starch
Simple

Just follow this simple tip and I am sure your kids will love the snacks prepared by you. Also you can make your child eat Rainbow.

Encourage your child to make balanced food choices and fill each day with plenty of colourful fruits and vegetables. The more colours your children consume the more varied the nutrients their bodies are receiving. Make it fun and colourful !

Try these, but don’t be afraid to experiments on your own. Wishing you and your kids, a healthy, productive and joyous health.

December 21, 2015 By Urvashi Sareen 3 Comments

How foods play an important role in managing stress ?

Stress and nutrition have always been linked – it’s a fact that has been in existence for years. It’s no rocket science to realize that someone with a healthy and balanced diet is likely to be far less stressed than someone with a poor diet.

Stress has become a common factor in one’s life today and various factors lead to stress on a daily basis? It could be work pressure, home pressure, and lot many things add to stress. And, during times of stress, the one thing that most indulge in is bad eating.

We more often than not turn to traditional “comfort” foods such as macaroni and cheese, pizza, and ice cream. All these high-fat foods are usually the worst possible choices because they can make us feel lethargic and less able to deal with stress. To add to this, stress can drive up our blood pressure and raise serum cholesterol levels, wreaking havoc on our arteries and increasing risk of heart attacks.

Best solution? Low-fat, high-fiber, carbohydrate-rich meals with plenty of fruits and vegetables. They soothe us without sapping our energy and give us the nutrients we need to boost our immune system.

Here’s a guide to which foods reduce stress and which foods make it worse:

There are plenty of foods that are good for reducing stress:

Water – Hydrates, makes the individual more energetic and less stressful

Asparagaus-I know, these slender stalks are known to make your urine smell funny. But, they are high in folate which is essential for keeping your cool

Avacados-These creamy fruits stress proof your body. Rich in glutathione, a substance that specifically blocks intestinal absorption of certain fats that cause oxidative damage, avocados also contain lutein, beta-carotane, Vitamin E and more folate than any other fruit.

Berries – Blueberries have some of the highest levels of antioxidant known as anthocyanin and they have been linked to all kinds of positive health outcomes, including sharper cognition. But, all berries, including strawberries, raspberries and blackberries are rich in vitamin C which has been shown to be helpful in combating stress.

Chocolate – besides the healthy antioxidants in this treat which push chocolate to the top of most heart-healthy food lists, Chocolate also has an undeniable link to mood but, moderation is key to it.

Green tea – Green tea has an amino acid called theamine. This slimming food is a brain booster as well as enhances mental performance.

Oatmeal – a complex carbohydrate, Oatmeal causes your brain to produce serotonin, a feel-good chemical.

Fresh Fruits and vegetables- vegetables also have high fibre content, which is helpful in treating constipation-another long term effect of stress. Fresh fruits and vegetables provide an array of vitamins and minerals that are great for reducing stress.

Fish- Fish such as Mackerel contain Omega fatty acids, which are extremely good for the heart and can protect you from heart diseases. Fish also contains choline- a great memory booster.

Yoghurts- Yoghurts provide minerals including calcium, essential to maintain well functioning nerve impulses.

Herbal Products- Herbal items such as Dandelion, Chamomile, and Passion flower to name a few relaxes both the body and mind.

Having said the above, there are certain foods and drinks that can aggravate stress. It doesn’t necessarily mean that you should avoid some of them completely but, it is advised that you consume them in moderation.

Foods and drinks that can trigger and aggravate stress include:

Tea, coffee, cocoa, energy drinks- These drinks contain neuro-stimulators like caffeine and theo-bromine, which are proven to heighten stress.

Fast foods and takeaways- They contain high levels of protein, fats and carbohydrates that don’t contain vital minerals and vitamins, which in turn induce stress.

Butter, cheese, Meat – These are high saturated fats which have a negative impact on stress levels.

Sugar- stress causes an increase in blood glucose levels, which can in turn lead to a higher risk of developing diabetes.

Soda, Alcohol, soft drinks and chocolate drinks-The high levels of carbon dioxide/ sugars in beverages aggravate stress. Therefore soft drinks need to be considered as an unnecessary addition to your diet.

So before you go in to grab that cold aerated beverage or have a cheesy burger to relieve your stress…think twice and instead go for the healthier food option suggested above to get reduce your stress.

December 13, 2015 By Parwage Alam 2 Comments

The Best Post-Run Recovery Foods

All athletes plan their routine, in terms of their exercise, nutrition; practice sessions all of this is done to get the best results from his/her body. While you might get the expected results with your performance but, that certainly does not mean that your body is also getting the expected nutrition. In fact, some of the best athletes and more recently we have come across cases of regular marathon runners fainting or blacking out during the run or after the run. This situation occurs due to nutrition imbalance in body.

To be healthy we have to take care of our meals throughout the day. Similarly, we have to take care of our post run meals as well to recover our body. By eating the right foods at right times your body will recover and be able to perform the way you want it to. So if you are a runner or planning to run you need to be aware of what exactly you should be eating before, during and after your running events. This is important so that you are able to keep your body in optimal condition.

So let’s understand more about this.

Some basics before your run: If you are planning to jog no longer than 40 or 50 minutes at a relaxed pace, a glass of water might be all that’s needed ahead of time—provided you have had a decent dinner the night before. But, if the previous night’s meal wasn’t filling or if you ate it early, downing some orange juice or a banana will replace glycogen stores in your muscles to wave off sluggishness. If you’re heading out in the afternoon, have a snack with about 50 grams of carbs in it—like yogurt and a granola bar—an hour or two before hand
Post run, our body requires lot of different nutrition, so let’s divide into different category – PROTEIN, CARBS, ELECTROLYTES AND ANTIOXIDANTS.

Protein: Protein is the best resource to repair your body. It repairs muscle damage, diminishes the effects of cortisol—the so-called “stress” hormone that breaks down muscle—and, when taken with carbohydrates it speeds your body’s ability to replenish its glycogen stores, your all-important energy source for those long runs during marathon season. So post run your Protein ratio should be 1:4 which means 1 gram of protein for every 4 gram of CARBS
Carbs: Carbohydrates or carbs as is known commonly are body’s main fuel source, and are stored as glycogen in the muscles and liver, so eating carbs shortly after your workout helps optimize your body’s recovery. And it is during this time that your muscles are most receptive to rebuilding your glycogen reserves.
Electrolytes and Antioxidants: Electrolytes are minerals in our blood and other body fluids like Calcium, Chloride, Magnesium, Phosphorous, Potassium, Sodium, etc that carry an electric charge. It also affects the percentage of water in our body, the acidity of our blood (pH), our muscle functionality, and other important processes. While running, we sweat a lot and we lose electrolytes when we sweat. So we really have to replace our sweat by drinking fluids that contain electrolytes.

The techniques we can use

The fastest recovery techniques post training is rehydration, glycogen resynthesis and protein and antioxidant supplementation. These techniques replenish our muscle fuel supplies, hasten the repair of muscle damage and combat free radical formation in our cells.

Having said all of the above now it’s time for me to provide you with some resources for the post recovery foods that can help to replenish your body with the vital nutrients discussed above.

At first you start restoring the fluids in the body after your long run – the quick fixes for this are sports drink, lemon water or some plain water. However, the recovery process does not stop here so we have some specific foods that can help you to restore your body in recovery.

Salmon
Cherries
Kale
Oatmeal
Greek yogurt
Banana
Skim Milk
Chicken
Hummus
Green Tea
Tomatoes
Lean beef
Turkey breast
Sports/Energy bar
Whole-Wheat Pasta
Berries
Fruit Juice
Low-fat cottage cheese
Eggs
Almonds or other nuts
Vegetables

Its recommended to have your post run meal within an hour or so, but incase if it is not possible then you can go for the following options, which will help you to sustain for some time:

Have an apple which will give you some energy and raise your glucose level to sustain.
Protein bars, Protein shake with the combination of milk or water, whatever is convenient for you.
Banana is really good option to get quick energy.
Have Bread with some peanut butter.
My Favorite – Chocolate Milkshake.
Hummus and carrots
Some Greek yogurt.

As we love running and it’s a part of our lifestyle, routine and our health journey, so we really need to take care of the hard impact of it on our body. To continue our journey with running and healthy lifestyle we need to give appropriate rest and relaxation after every run and make sure that our body recovers completely after a every rigorous workout/running.

November 24, 2015 By Neha Kapoor 2 Comments

Foods for Breast Cancer Prevention

Healthy eating is not something doctors of today promote among their patients to overcome their illness. Making couple of changes in the food and lifestyle can be more beneficial and helpful rather than undergo some life threatening treatments like Chemotherapy and Radiotherapy. One can lower their risk for breast cancer by reaching for the right foods. A woman can cut her chance of cancer by good nutrition and weight management.

Let us look at some of the foods that can help

Broccoli

Sulforaphane—a compound in broccoli—reduces the number of breast cancer stem cells (which cause cancer spread and recurrence). Eating broccoli may not deliver enough sulforaphane to achieve the same effect, but to get the most you can eat your broccoli raw or briefly steam or stir-fry the green florets.

Salmon

Taking fish-oil supplements for at least 10 years can shrink your risk of ductal carcinoma, the most common type of breast cancer. Omega-3 fats in fish oil reduce inflammation, which may contribute to breast cancer. A person can eat about 8 ounces of oily fish (salmon, sardines, tuna) a week.

Walnuts

Walnuts may thwart the growth of breast cancer. Experts think walnuts’ anti-inflammatory properties—which could come from the omega-3 fat alpha-linolenic acid, phytosterols or antioxidants—may give them their tumor-fighting potential.

Olive Oil

It has been found that the olive oil’s antioxidants and oleic acid (a mono-unsaturated fat) quelled growth of malignant cells.

Plums & Peaches

Plums and peaches have antioxidant levels to rival “superfood” blueberries—and that they contain two types of polyphenols (antioxidants) that may help kill breast cancer cells while leaving healthy cells intact.

Aloevera Juice

Aloe Vera contains at least 6 natural ingredients which act as ´anti-inflammatory agents, reducing inflammation, one of the precursors to cancer. Ingredients to make juice– 3Leaves of Aloe Vera + 50gm Honey + 50 gm Brandy.

Method- Peal the thorns of Aloe Vera after cleaning it nicely and grind it. Mix honey and Brandy. Shake well and store it in a Refrigerator in a glass bottle. Drink 1-2 teaspoon empty stomach.

Graviola Extract– Although graviola has some side effects but it is a boon for cancer patients. Consuming the fruit once a month is the best way to avoid the side effects.
Nutrition and Cancer confirms the cancer- inhibiting phytochemicals in graviola. Scientists at Virginia Tech demonstrated that graviola fruit extract (juice) could reduce the growth of cancer on the skin of breast cancer patients without damaging healthy breast tissue. It can lead to Parkinson’s disease but eating in moderation has no such side effects.

Flax seeds –Flax demonstrates antiproliferative effects in breast tissue of women at risk of breast cancer. Increased cell death (apoptosis) within their tumors.

Wheat Grass– Due to its potent detoxifying properties, wheatgrass works to keep the blood clean and oxygenated as well as increase the red blood cell count. Cancer thrives in a low-oxygen environment, so the wheatgrass contributes to cancer prevention. Also it improves circulation, digestion, reduce fatigue, and boost immunity.

Beans and lentils– Fiber-rich foods help flush excess amounts of estrogen out of your body during digestion. Your gut also breaks down fiber itself into cancer-fighting fragments.

Cur Cumin Tablets– Cur cumin has the ability to modulate genetic activity and expression—both by destroying cancer cells and by promoting healthy cell function. It also promotes anti-angiogenesis, meaning it helps prevent the development of additional blood supply necessary for cancer cell growth.

Vitamin C, A, E and Selenium (Se)

Vitamin C’s anti cancer properties are scavenging cancer causing free radicals such as hydrogen peroxide to prevent lipid peroxidation, neutralizing carcinogenic chemicals, enhancement of immunoglobulin IgA, IgM etc. Se antioxidant property protects the body against environmental and chemical sensitivities and their immune functions enhance the body’s antibacterial and antiviral defences.

Vitamin E is effective in decreasing the risk of colon cancer and inhibits breast cancer tumors, reducing the severity of liver cancer and also restoring the cellular immune system. Vitamin A and carotenoids antioxidants and immune stimulatory property have developed synergistic cancer treatment application.