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Healthy options to add in Milk

saffron-infusing

There is no denying that malt based drinks are a common ‘health food drinks’ in most houses today as has been for a few decades now. There are enticing ads claiming the benefits of these health drinks and how it is nutritious for your growing child. There are ads all over in News Papers, Magazines, TV and even online.

The other day, I was watching one such TV commercial that was promoting a malt based drink. The commercial in its usual enticing style of selling the product mentioned, the malt powder when added to milk – improves the quality of the milk. I kept wondering what is in that powder that helps them improve the nutritive value of Milk.

Out of curiosity to understand more, I went through couple of food labels of malt based milk drinks, I realised that most of these powders have a cereal base (any flour including wheat flour), soy, milk powder, loads of sugar, a flavouring agent like cocoa powder, and some vitamins and minerals.

These ads are so welcoming that most give in and buy the product. And, they don’t come cheap. They cost approximately Rs 300-Rs. 500 per kg. But, do we actually need to spend so much for just a cereal based powder with so much of sugar, colour and preservatives? And do they actually improve the quality of milk? How many of us know if these claims that have been made are true? Are these ‘health’ drinks truly healthy?

The ads claim that these health drinks helps absorb calcium from milk. Well, the truth is sugar hinders absorption of calcium and also depletes phosphorus. And, most of these powders contain loads of sugar.

The most common query I have come across while dealing with children, adolescence and a few adults too is they don’t like plain milk or are worried that whether plain milk would be sufficient. Hence, I have come up with few healthy options that will increase the nutritive value of milk and a few tasty options which make the milk taste better.

Healthy options

    1. Saffron: – Saffron milk is traditional milk in Indian families used only during special occasions, due to the high cost of saffron. The benefits of saffron are just as rich as the spice itself. It prevents cancer, helps in puberty in undernourished girls and helps grow healthy hair and skin. If this milk is had on a daily basis, it develops immunity, it prevents common cold and cough.

    1. Chestnut (Singhara) powder– The Potassium rich Chestnuts not only good for people with high blood pressure and heart patients but, are also very useful for pregnant women. They give a feeling of fullness hence also helps in weight loss. I enjoy adding chestnut powder during summer in my glass of milk as it gives cooling effect and prevents back pain.

    1. Turmeric: – Curcumin rich turmeric milk is one of the oldest and the best grandma’s recipes. It is the best home remedy for cold and cough. One cannot deny the benefits that turmeric milk gives as against antibiotic pills? In the west, Curcumin tablets have become a big craze and people are paying a bomb to buy and consume these tablets. On the other hand in India, turmeric is an integral ingredient in every kitchen. Let’s have yellow milk, to fight infections, body pains or just to feel fresh.

    1. Oats: – This fibre rich cereal is always suggested in my diets for people who just have milk for their breakfast. Adding on oats completes the meals by combining the good quality protein that is present in milk with high fibre carbohydrates. Adding a fruit or dry fruits to oats porridge is like a cherry on cake.

    1. Almonds and Pistachio powder: –Almond Milk (Badamdhoodh), just like saffron,also has traditional value to it. You also find these flavors in the market powders too. However, they come with lot of synthetic flavors. Instead, it takes just a few minutes to powder almonds and pistachios and the full packet of a kilo gets ready for a month’s use. The benefits of these dry fruits are known to most. They benefit people of all age group, from children to old age. The impact of it on brain and memory boosting makes it my favorite family drink.

Tasty options

  1. Dark cocoa: – Those who have been bought up with common chocolate flavoured milk find it a little tough to shift to other flavours. Hence, opting for a dark cocoa powder would be a healthy option. Dark Cocoa has a lot of antioxidants that boost cardio vascular health.

    1. Ragi – This one is my son’s favourite option as he always misunderstands it as chocolate milk. This calcium rich cereal is naturally a little sweet, and gives a perfect chocolate brown colour to the milk. Point to note- Use a small quantity (1 tsp. in 1 cup milk) of this flour as it is a thickening agent and the milk may get lumpy if used in a large quantity. Ragi porridge is a perfect drink for growing kids, pregnant women and elderly.

ragi

    1. Fruit– Milk can be an enjoyable drink at any time by preparing it as a milkshake. Those who find it boring to chew a fruit on daily basis can surely combine it with milk. For weight watchers, combine milk with fruits like watermelon, apple or kiwi whereas weight gainers can go for some high sugar fruits like mango, banana, figs etc.

    1. Dates: – Now this option is for sweet addicts who do not find any other options palatable because of lack of sweetness. They can freely use dates to sweeten their milk. This would be a very healthy post work out meal and filling snacks for young children.

You can also combine 2 options together, for eg:- A fruit/dry fruits and oats or pop in some flax seed powder in your singhara powder.

So if you find these options convenient for your daily milk dose, then dump those so called ‘Health Drink’ powders and “GO ALL NATURAL”.

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Why is KEEPING the weight off more challenging than LOSING weight? (And What Can You Do To Keep the Weight YOU Have Lost Off For Good?)

not-losing-weight

When it comes to weight loss…the process is fairly simple. You need to eat less and move more. (Notice that I didn’t say doing so would be easy only that it was simple.) Countless studies have been done to promote this diet or that one. Eat Mediterranean. No! Paleo. No! Atkins. Wait…no! Vegan….

At the end of the day, however, regardless of which nutrition plan or strategy is employed, what all the results of any given diet indicate is this: as long as the person in question eats less overall in terms of their calorie intake AND exercises more, they will lose weight. That is true regardless of the diet/nutrition plan one chooses. http://www.nejm.org/doi/full/10.1056/NEJMoa0804748

So what is the problem? That seems simple enough!

Well…The really challenging part isn’t actually taking the weight off. It’s KEEPING it off. In fact, many researchers insist that of those who lose weight, upwards of 95 percent of them gain the weight back plus extra. The most recently highlighted example of this was illustrated in May, 2016 when a number of contestants on The Biggest Loser were interviewed several years after their time on the show. All but one had gained a significant amount of their lost weight back. http://www.nytimes.com/2016/05/02/health/biggest-loser-weight-loss.html

If the pharmaceutical industry developed a drug that was 5% effective…they wouldn’t be able to get it in the market. So why should we bother to try and lose weight when doing so has a 95% failure rate? And if my heart is set on losing weight and keeping it off…Does this mean there is no hope?

The answers are nuanced and complex.

First off – there absolutely IS hope. If you want to lose weight (be it because you want to have less pressure on your knees so that you can exercise longer, or because you want to feel more at-home in your own body, or because you recognize that doing so would likely help you achieve a more balanced blood sugar level) you can lose it AND keep it off.

First – It’s important to know what you’re up against.

  1. When a person loses weight (and by that, I mean more than 5 – 10% of their initial weight) two things happen:
    1. That individual’s metabolism slows down. It becomes less efficient at burning calories.
    2. The produces more ghrelin (a hormone associated with hunger).
    3. The combined effect of this is that the person in question needs to eat less even though they are, on average, hungrier. http://www.nytimes.com/2012/01/01/magazine/tara-parker-pope-fat-trap.html?_r=0
  2. Once you lose weight, you will need to eat less than someone who is EXACTLY the same size but who never gained weight in the first place. That means if you are 150 pounds (after having lost 50 of those pounds) and your friend is 150 pounds (but she was pretty much always at that weight) YOU will have to eat up to 20 -30% less calories than your friend just to sustain that weight than she will.

Second – you need to know what YOU can do.

  1. According to the National Weight Loss Control Registry (http://www.nwcr.ws/Research/default.htm) , those who have successfully lost weight AND have kept it off long-term (more than 5 years) did the following:
    1. 78 Percent of them eat breakfast EVERY DAY
    2. 75 percent of them weight themselves at least once per week
    3. 62 percent of them watch less than 10 of television per week
    4. 90 percent of them exercise at least 60 minutes every day. EVERY. SINGLE. DAY
    5. In other words (and forgive me if this is sounding trite) But ….YOU NEED TO MAKE A LIFESTYLE CHANGE.
  2. But here is the thing…making a lifestyle change requires more than will power. Will power is a part of the equation…sure. But we live in a world that is CONSTANTLY telling us to eat. Every day we are inundated with ads, messages, and temptations. There is a Starbucks at every corner. Not a Whole Foods store. Thus, in order to make these changes, you will need a set of skills. A good way to think about this is that it’s not about “will power” it’s about “skill power.” And just what kind of skills should you adopt? According to Sherri Pruitt and Joshua Kaplow in their book “Living Smart” – you can sustain your success if you:
    1. S – Set a specific Goal. It should be specific, measureable, actionable and observable. For example, don’t say “I will plan on losing a pound per week.” I can’t observe you lose weight. Instead, say “I will make a plan to exercise 20 minutes for three days out of the week this week. It’s specific, I can measure the time you’re taking, it’s an action you can directly apply, and I can observe you do it.
    2. M- Monitor your progress. If you want to lose weight, you’re going to have to keep track of how you’re doing. Weight yourself every day, and take an average at the end of the week. Think this will make you feel too neurotic about your weight? Nope. The more often you weigh yourself, the more likely you are to treat it just as “data.” http://www.usatoday.com/story/life/2016/01/03/weight-loss-scales-daily/77584478/
    3. A – Arrange your environment for success. If you want to exercise every day, that’s going to be hard if your shoes are buried in the back of your closet in some as-of-yet-undetermined location. Get your workout clothes out and ready to go.
    4. R – Recruit support. If your friends gain weight, you are 57% more likely to gain weight as well. If your friends lose weight? Same thing. http://www.npr.org/templates/story/story.php?storyId=12237644 This is because our relationships have a powerful influence on us. You may be able to make drastic changes in your life…but you can’t sustain those changes unless you have support.
    5. T – Treat yourself (but not with food). In Charles Duhigg’s book “the Power of Habit” was able to illustrate beautifully is that habits are much easier to form when you have a reward system. So if you set a goal to exercise every day for 20 minutes…how can you reward yourself afterward? A pat on the back? Some time on an app you love? A call with a friend? A sticker on your calendar? Whatever the case, you want to have something built in that makes you feel like your actions reap a benefit.

Conclusion: Losing weight is hard. KEEPING it off is even harder. That’s the bad news. The good news is that it is NOT impossible. Many people are successful in keeping the weight off. It’s just important to know what is required, and to have compassion for yourself when you start to feel overwhelmed. In order to stay healthy it’s MUCH more important to be “fit” (have energy, have a habit of exercise, eat fruits and vegetables)…than it is to be “thin.” And it’s entirely possible to be healthy at just about any size. http://www.npr.org/templates/story/story.php?storyId=128267723. Even so, if you’re determined to lose weight, just remember… yes it’s hard work, but it can be done. You just should never have to do it alone!

(Want someone to help hold you accountable to your weight loss goals? Chat with a GOQii Coach!)

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What’s for Dessert….

always-eat-healthy

“You dietitians have banned all desserts for me.. “

“I have not tasted sweets since I discovered I am diabetic “

“No Artificial sweeteners, you say; does that mean I can’t ever enjoy life? “

Since the time I became a dietician, and later a GOQii coach, I must have heard these statements at least once every week.

What I like to explain to my players is that – It’s not that you can’t enjoy desserts; it depends on how you choose to enjoy them.

Even where diabetics are concerned – our focus should be, not on cutting off all their sugar but, to achieve good sugar control.

Growing up, I had always observed an aunt of mine, whose husband was diabetic; make a separate serving of sugar free dessert for my uncle.And, I always used to wonder how would a dessert taste without any sweetness in it – But, the main ingredient of her sugar free custard or puddings, used to be some or the other added fruit.

When god has given us naturally sweet ingredients, why not use them to their fullest potential.

Going forward I would also like to add that, even though the recipes I am sharing are sugar free – they are still desserts, made with some amount of fats and are still an extra to our routine meals, hence should still be enjoyed occasionally and in smaller quantity than our main meals. I always like to remind my players that our society has smaller sized dessert plates and bowls for a reason. Because, we were meant to enjoy them in smaller quantities from the beginning – It is only, the commercial trend of JUMBO sizing everything that starts the trouble.

Date Balls

It is a customary Indian tradition to celebrate everything with laddus (sweet balls). You get good grades – laddu, you have a baby – laddu, your wedding gets fixed -laddu, and the list goes on…Why not have healthy Laddus then to celebrate every occasion?

Ingredients:

1 cup deseeded dates

¼ cup mixed nuts (almonds, walnuts, pistachio)

Desiccated coconut.

Just soak the dates in ½ a cup of water for 10 minutes – and churn in a grinder jar with the nuts. If too soft, refrigerate for half an hour. Make lemon sized balls of the mixture and coat with desiccated coconut.

Banana custard

Everyone knows how to make custard – It’s the simplest desserts to satisfy our sweet cravings. And the recipe couldn’t get any more basic than this.

The trick to make a sugar free custard is to mash up an over ripe banana and mix it in the milk, instead of just adding chopped fruit.

Just follow the instructions on your packet of custard powder – and mix an overripe mashed banana in the end – strain the mixture if you don’t want any lumps. Serve as you wish – plain as a fruit salad or even a healthy trifle.

You could try the same thing with mango puree too, to make mango custard.

Date biscuits

This is a recipe I pulled off the internet in my earlier baking days. And, the first thing I realized after trying it once – there is no need of sugar in it, although the original recipe calls for it. So, I went on to perfect it, minus the sugar and it actually made no difference whatsoever.

Ingredients

Date Filling:

3 cups (400 grams) pitted dried dates

1 cup (240 ml) water

Oatmeal Crust:

2 cups (200 grams) old fashioned rolled oats

1 cup (130 grams) Whole wheat flour

1/2 teaspoon baking soda

1/4 teaspoon salt

1/8 teaspoon ground cinnamon

¾ cup (175 grams) cold unsalted butter, cut into pieces

Method

Date Filling:Place the dates and water in a medium saucepan and cook over low heat, stirring occasionally, until the dates are soft and have absorbed most of the water (about 5 – 10 minutes). Remove from heat, Let it cool to room temperature and then puree in your food processor until smooth. Set aside.

Preheat oven to 350 degrees F (177 degrees C) and place rack in center of oven. Grease an 8 x 11 inch (20 x 28 cm) or a 9 x 9 inch (23 x 23 cm) pan. Line the bottom of the pan with parchment paper. Set aside.

Oatmeal Crust: In the bowl of your food processor, place the oats, flour, and baking soda, salt and ground cinnamon. Pulse to combine. Then add the butter and pulse until the mixture is crumbly. Press 2/3 of the mixture into the base of the prepared pan.

Spread the dates evenly over the oatmeal crust. Sprinkle the remaining dough evenly over the top of the dates. Bake for about 30 -40 minutes or until golden brown. Place on a wire rack to cool. Once the squares have cooled, cover the pan with plastic wrap, and place in the refrigerator at least one hour or until firm enough to cut easily into squares.

These will keep, covered, in the refrigerator up to a week.

Makes about 20, 2 inch squares.

Banana and mango ice cream:

I SCREAM, YOU SCREAM, WE ALL SCREAM ICE CREAM!!!

Ever heard that phrase? I have grown up with it… Well, this is technically frozen yoghurt but, I don’t see anyone complaining when it’s served up in a cone or a pretty ice cream bowl.

  • 6 bananas, peeled and chopped
  • 2 mangoes, peeled and chopped
  • 1 cup (280g) yoghurt
  • ½ teaspoon vanilla extract

Place the banana and mango in an airtight container and freeze for 4 hours or until frozen. Place the banana, mango and yoghurt in a food processor and process until smooth. Serve as you like.
When it comes to cooking, there is no reason to stick to only these fruits – if some other fruit catches your fancy like straw berries, raspberries or peaches or any other, you can try using them too in a similar manner.

Tip: If not serving straight away, return to an airtight container and freeze. Allow to soften for 5 minutes before serving. You could scoopinto ice-cream cones to serve.

Serves 6 -8

My list can be endless, Sweet potato porridge, Date pudding, Carrot and Date Porridge /Halwa…..

But, why should I do all the work, cooking is therapeutic for some and for some it’s an experiment. So why not all of you try this experiment and make sure to share your results..

 

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Did you know? Water is a Super-nutrient…Part 1

Girl drinking water

Not many are aware of the fact that ‘Water’ is a super-nutrient. When asked which are the nutrients the common answer is carbohydrates, proteins, and fats. Some manage to include vitamins-minerals too.

Water is an important nutrient for our body and it is abundantly available. It is important from the point of view that if our body is not well hydrated then the other nutrients in our body don’t get metabolized well. Thus, the fate of other nutrients is completely dependent on water.

Water makes up for around 60-70% of our body weight. However, the amount of water contained in different body cells varies. Muscle cells comprise of 70-75% water whereas fat cells contain 10-15% water. Therefore, a muscular person will always have a good percentage of water in his body.

When one doesn’t hydrate himself adequately, his cells start losing water and the adverse effects of dehydration sets in. Dehydration can be a serious condition that can lead to problems ranging from swollen feet or a headache to life-threatening illnesses such as a heat stroke.

It is possible to go without food for a long time, but people cannot live without water for more than a few days. Every cell and organ depends on water to perform innumerable functions. The most essential functions include the following:
• Removal of waste and toxins out of the body
• Regulating the bowels
• Transport of nutrients and oxygen to all the cells
• Helping the heart pump blood efficiently
• Controlling the blood viscosity, blood circulation and thereby the blood pressure
• Regulating the body temperature
• Lubricating the joints
• Protecting the organs and tissues
• Helping in saliva production

Most of us are aware of these essential functions of water, yet many of them fail to drink enough of it on a daily basis. When questioned, a wide variety of reasons follow, “I tend to forget”, “I don’t feel the need to drink it”, “I don’t feel thirsty”…and so on. It’s been observed that many people tend to confuse thirst with hunger as our brain sends similar cues for both. Thus, some people end up grabbing some snacks in response to a thirst cue which could have been satisfied just by sipping water.

To be contd……..

In our next part we will talk of How do you create the need to drink water?

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