QUARANTINE DIET PLAN

21 days lock out !!!

I see many of us worrying about lack of availability of domestic helpers and restaurants being shut because of perpetual dependence on others for our survival. Food is one of the most essential element for our survival. As of today, during such crisis their inconvenience as they are unable to cook & clean house without a domestic helper and whine about getting bored sitting at home. It’s only a matter of how you utilize the most important resource which does not come back to us, that is, time.

Yes you heard it right….. It’s time to educate all our people irrespective of gender and age to learn a few basic household work for their survival during emergencies. 3 weeks time is a lot to invest in yourself, your thinking, your eating habits and your family’s health. Don’t want to try something new for the betterment of your family to meet contingencies? Bring out the chef within you. Venture out some new taste and serve it your family also. Husbands cooking or helping wives or cleaning home will be of great help and the relationship will also strengthen.

I would like to share with all of you the diet plan which you should be following for next 3 weeks and observe the difference and share your experience with me.

Morning upon rising   :  soaked nuts (almonds, walnuts, raisings, anjeer)

Breakfast  :  Fresh home made Indian breakfast

Mid day : Banana

Lunch : Roti + Sabzi + buttermilk

Evening : Unsalted peanuts

Dinner : Daliya/dal + rice/Roti + dal

Bed time :  Turmeric milk

Ensure that you drink plenty of water to keep yourself hydrated. Drink more of hot water adding turmeric to it. It is also equally important to exercise. Since you cannot go for morning walk you can do pranayama and some yogasanas atleast for 30 minutes in the morning. Include 10 minutes meditation both morning and evening. You have enough time to take care of your physical and mental health now. So make use of this time and let’s turn this adversity into blessing.

HEALTH & HAPPINESS FOR ALL

 

March 20 is the International Day of Happiness and the 2020 campaign theme is Happier Together, focusing on what we have in common, rather than what divides us. Everyone wants to be happy – and life is happier when we’re together. To celebrate, UNIDOHappiness, the UN secretariat for the International Day Of Happiness is calling people, nations and territories to take “Ten Steps to Global Happiness” challenge and call to action. The ten steps to global happiness are “ten easy steps any individual, organization or country can take on the international day of happiness and throughout happiness week, to celebrate the international day of happiness, while also advancing the happiness, wellbeing and freedom of all life on earth by 2050.

Looking at current scenario, it is very important to boost one’s own immunity to keep oneself healthy. It’s the best way to stay away from any illness or disease. The spices and herbs present in our Indian kitchen since ages can be term as medicine too. These have so many health benefits. Lets use the goodness of these spices and herbs and build our immunity system so strong that nothing will affect us. Following are few immunity boosting recipes which everyone must try out as it is the need of the hour.

  1. Herbal Tea

Add a piece of ginger, jaggery,  cinnamon sticks in water. Boil and strain. Ginger  contains antimicrobial compounds that allows to help in treating infectious diseases.

  1. Black Peppercorns Bite

Grind coarsely black peppercorns along with rock sugar (commonly known as khadisaakhar). Keep chewing as and when required especially if you have throat pain and cough. Black pepper has anti inflammatory properties and increases the absorption of essential nutrients like calcium an selenium.

  1. Lemon Water

Boil 2 slices of lemon in 1 litre water. Strain and keep sipping whole day. Water should be lukewarm. We all know lemon contains high amount of vitamin C which helps in boosting immunity.

  1. Roasted powder

Roast cumin seeds, pink salt and ajwaiin and powder it. Store it in a glass container. Take 1/4th tsp after lunch and dinner. Ajwaiin fights bacteria and fungi and prevents coughing and improves airflow.

  1. Herbal Coffee

Roast dry ginger, cardamom, black pepper, jaiphal and finely grind into powder. Boil half cup water and half cup milk. Add 1 tsp of this powder. Sugar is optional. Boil and drink hot. This herbal coffee is excellent for those having severe cough and cold. Jaiphal (nutmeg) improves circulation and dry ginger is anti inflammatory and hence combination of these two gives excellent benefits.

Let’s spread happiness and also make our lives happier and healthier.

EATING CARROTS WILL HELP YOU SEE IN DARK ! IS IT TRUE?

It is crunchy, tasty, and highly nutritious. Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. They also have a number of health benefits. They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health.

People probably first cultivated the carrot thousands of years ago, in the area that is now Afghanistan. The original small, forked, purple or yellow root had a bitter, woody flavor and was quite different from the carrot that we know today.

We  look into reasons for adding carrots to the diet and any precautions to take. And also the age-old question: Do they really help you see in the dark?

Carrots are rich in vitamins, minerals, and fiber. They are also a good source of antioxidants. Antioxidants are nutrients present in plant-based foods. They help the body remove free radicals, unstable molecules that can cause cell damage if too many accumulate in the body. Free radicals result from natural processes and environmental pressures. The body can eliminate many free radicals naturally, but dietary antioxidants can help, especially when the oxidant load is high.

Some of the amazing health benefits of carrots are mentioned below :

Vision : Can carrots help you see in the dark? This is true. Carrots contain vitamin A, and a vitamin A deficiency may result in xerophthalmia, a progressive eye disease. Xerophthalmia can cause night blindness or difficulty seeing when levels of light are low. So, in a way, carrots can help you see in the dark. However, most people’s vision is unlikely to improve from eating carrots, unless they have a vitamin A deficiency.

Cancer : Too many free radicals in the body may increase the risk of various types of cancer, according to the National Cancer Institute. The antioxidant effects of dietary carotenoids — yellow, orange, and red organic pigments present in carrots and other vegetables — may reduce this risk. Lutein and zeaxanthin are two examples of these carotenoids.

Leukemia: In 2011, researchers found evidence that nutrients in carrot juice extract could kill leukemia cells and slow or stop their progression.

Lung cancer: Also in 2011, researchers concluded that drinking carrot juice may help prevent the type of damage that leads to lung cancer in smokers.

Digestive health : Consuming more carotenoid-rich foods may lower the risk of colon cancer. The findings of a study published the following year suggest that people who consume a high-fiber diet have a lower risk of cancer than those who consume little fiber.

Diabetes control : Carrots have a sweet flavor and contain natural sugars. What does this mean for people with diabetes? Carbohydrates make up around 10% of a carrot, and nearly half of this is sugar. Another 30% of this carbohydrate content is fiber. A medium carrot provides 25 calories. Overall, this makes a carrot a low-calorie, high-fiber food that is relatively low in sugar. For this reason, it scores low on the glycemic index (GI). This index can help people with diabetes understand which foods are likely to raise their blood sugar levels.

ANJEER AKA FIGS

Indians and their love for dry fruits is beyond definition. Right from gravies to desserts, from breakfast to snacks and from snacks  to dinner, Indian meals are simply incomplete without a variety of dry fruits. What makes this delicious bond even more strong is the enormous health benefits these dry fruits offer, especially figs  are unique in that they have and opening, called the “ostiole” or “eye,” which is not connected to the tree. Figs range dramatically in color and subtly in texture depending upon the variety

Figs can be eaten either fresh or dry and has a sweet taste and variety of health benefits that it provides. The high amount of calcium, iron and potassium present in it along with the high amount of fiber and low fat makes it a healthy food to include in your diet which can be eaten alone or mixed in yogurt, salad and toppings on cereals and oatmeal.

 

Helps in weight management: Moderate amount of figs can help in controlling weight. They are rich in fiber, and therefore dietitians suggest that eating figs is a good way to keep junk and fried foods at bay. When in the mood for a light snack, pick figs and they will make you feel full, at the same time, but in a healthy way.

Controls blood pressure and ageing: Figs are rich in potassium, which negates the effect of sodium and helps in controlling blood pressure. They can also help in controlling ageing effects by providing you enough iron, estrogen, etc. This keeps your hormones in check and boosts your energy as well. Figs are also great for skin and hair and nails. Mashed figs applied on the face can prevent acne.

 

Controls blood sugar: The chlorogenic acid present in figs helps in reducing blood sugar levels in diabetics. Potassium which is found in abundance in figs also plays a good role in control of blood sugar levels.

 

Prevent kidney stones: Boil some figs in water and once cool, this water can be consumed for a few days to prevent kidney stones.

 

Strengthens Bones It is often seen that despite eating wholesome meals, there are several deficiencies that pop up from time to time. And the best way to include the essential vitamins and minerals in your diet is by adding figs to your daily menu. Figs are loaded with calcium and even small quantities can strengthen your immunity.

MEDICINAL VALUE OF TULSI

In Ayurveda, Tulsi is considered as the most important plant. Tulsi leaves are used in preparing many ayurvedic medicnes. Indian tradition still follows the custom of keeping tulsi plant at home as it is considered to be auspicious. There are huge number of benefits of tulsi leaves and the list goes on and on. Before listing the benefits, we must know that there are two types of tulsi : 1) Ram Tulsi and 2) Shyam Tulsi. It is easy to differentiate between these two types mainly by their colour. Ram tulsi is light green in colour whereas Shyam Tulsi is dark green in colour, at times it appears as black also. Hence it is called as Shyam Tulsi and it has more medicinal value compared to the other one. Following is a small list for using tusli leaves for different ailments :

To get maximum benefit, ensure that you use only Shyam Tulsi.
1. Fever and indigestion is a common health issue during monsoon. Extract the juice from 10-15 tulsi leaves. Add little honey or jaggery to this juice. Have this regularly to get rid of fever and indigestion.

2. In case of high fever, boil 15-20 tulsi leaves in 1glass of water till water becomes half in quantity. Now consume this water 3-4 times a day by adding little jaggery to it.

3. Women suffer from leukorrhea which is commonly referred to as white discharge which can keep occurring regularly. To get rid of this problem completely, add rock sugar (desikhaand in Hindi) to 1 tsp of tulsi juice and have this several times a day.

4. For people who suffer from urine problem, especially the senior citizens it is best suggested to drink tusli water several times a day. Boil 15-20 tulsi leaves in 2 glasses of water and strain it. Keep consuming this to get relief from urine problem.

5. Mothers can give children tulsi juice regularly who suffer with abdominal worms problem. Regular intake of raw tulsi juice helps to get rid of worm.

6. Tulsi is also beneficial in beauty treatments. To stay away from dandruff, apply tusli juice on the scalp and leave for half an hour and wash with plain tap water. To get rid of pimples and blemishes, apply tusli juice on the face evenly. Wash with plain tap water after 15-20 minutes.

There are many more benefits of tulsi. Shyam tulsi helps to overcome atleast 25-30 diseases. So let’s go back to our roots and try out these nani ka nuskhas and get rid of all ailments.
Let’s Make Our Lives Healthier And Happier !

ARE CHAAT HEALTHY ?

Chaat is a savoury snack that originated in India. Typically it is served at roadside tracks from stalls or food carts . With its origins in Uttar Pradesh, India, chaat has become immensely popular in the rest of the Indian subcontinent. Most chaats originated in some parts of Uttar Pradesh, and some are results of cultural syncretism – for instance, pav bhaji (bread/bun with cooked and mashed vegetables) and bhel puri and sevpuri, which originated in Mumbai.

When hunger strikes, people tend to eat almost anything. Especially during evening time, common with people working in office, they just forget about the calories and eat whatever is available in order to satiate their hunger. Street foods like samosa, chaat and golgappa, etc are the common things which people prefer to eat during evening time. Then there is a tendency to skip dinner as the hunger pang is satisfied. But most importantly the question is “ are these foods healthy”? Well, it is true that chaats are very tasty and appetizing and not that unhealthy too. Whether a chaat is healthy or not, depends where you are eating.

Chaats can be healthy too, if you are making it with healthy ingredients or eating at good place where it is prepared and served in hygienic manner. But, if you are on a weight loss regime then, you are responsible for each bite you eat. Though chaats are prepared with the mixture of various ingredients yet, they are not so unhealthy to eat. But, there are Chaats like Aloo tikki chaat and samosa chaat can be unhealthy especially for the people who are trying to lose weight. The fact that more of oil is required for these preparations.

The good thing about the Indian chaats are that you get varieties to choose from. There are variant varieties of chaats that are popular all over India. Here’s a recipe of papri chaat which one can make at home easily. The home made chaat is much healthier as we are using fresh ingredients mainly curd and potato, onions and tomatoes which actually adds to the nutritive value.

ONE STOP SOLUTION: SUGARCANE

I remember during my school days, sugarcane vendor outside the school gate and we relished the big glass of sugarcane juice. That was so yummy as well as refreshing. We then started living in the era where canned and bottled juices with preservatives are available in the market. Urban population, I have observed, is not very keen to consume sugarcane juice as it is regarded as unhygienic. Though there are people who still love that big glass of sugarcane juice on the roadside. Sugarcane has loads of health benefits. Sugarcane juice will put down to shame to the other natural and artificial juice available in the market.

Do you know sugarcane juice can help you reduce weight?
As sugarcane juice reduces the bad cholesterol levels in the body and has natural sugars, it helps in reducing weight. It is high in soluble fibre which aids in shedding weight.

Do you want your digestive system in good shape?
If yes, then you must start drinking sugarcane juice as it helps to prevents stomach infections. It is also considered to be particularly useful in treating the problem of constipation. Since it has high potassium level, it is good for the well being of the digestive system.

Do you know that sugarcane juice may prevent cancer?
Sugarcane juice is alkaline in nature. Due to its high concentration of calcium, magnesium, potassium, iron, and manganese, it helps prevent disease like cancer. Cancer cells cannot survive in an alkaline environment. Thus it helps in fighting various types of cancer such as prostate and breast cancer.
The health benefits of sugarcane juice goes on and on. So if you have stopped consuming sugarcane juice, then start again and find the difference in your health. Remember “Health is an Investment” ! Take good care !

UNLOCKING BENEFITS OF INDIAN SPICES

(Part 1)

Indian Spices are well known all over the world. In ancient times, many battles were fought to gain control of this land of astonishing spices. To have the possession of spices like black pepper, cardamom, cinnamon, nutmeg, clove, ginger, turmeric were considered to be a symbol of nobility and high social status during that time. Earlier generation people had the knowledge of their medicinal as well as the taste enhancing properties. Today the medicinal branches like Ayurveda, Homeopathy and many traditional treatment methods make use of the magical powers of spices, condiments and herbs in curing a lot of diseases. Below are the unlocking benefits of some of the Indian spices which we all must know.

TURMERIC :
Turmeric are of 2 types : Raw (Curcumin) and dry. Curcumin is the amazing active compound that is found within the turmeric root. It has long been used as treatment in traditional Ayurvedic medicines. It’s both antioxidant-rich and a fantastic daily supplement for promoting a healthy inflammation response in the body. To get the full benefits of curcumin however, it must come with the right support ingredients. It boosts digestion, provides relief from stomach problems.
Dry turmeric powder has been a powerful spice since ages in Indian Kitchen. It is an antiseptic and has an incredible healing properties as well. It provides relief from arthritis pain, aids digestion, boosts immunity and detoxifies the liver.

CORRIANDER
Corriander provides amazing taste to Indian cuisine. Apart from adding mouth watering flavour to the dishes, it also increases the nutritive value of the food. It has anti-diabetic properties and promotes insulin growth. Corriander seeds help in reducing bad cholesterol and promotes good cholesterol in the body. These are rich in copper, zinc, iron and other minerals that increases RBCs and improves heart health. It also helps in increasing metabolism.

AMCHUR
Amchur is dried mango powder made out of dried unripe green mangoes. Amchur is usually used when mangoes are out of season. Though it is used to add tanginess to the food and also as substitute for lemon, but amchur has lot of health benefits too. It contains many nutrients like Vitamin A, C and E and antioxidants and also used in preparing many ayurvedic medicines. It aids in digestion and ensures good bowel movement and improves digestive system. It also improves eye sight as it has important elements like vitamin A & vitamin E which are important for our eyes. It may also help to improve cardiovascular health

ACHAAR : STRAIGHT FROM NANI’S RASOI

No meal is complete without a spoonful of the sweet, sour, spicy and mouth watering achaar (pickle). Right from selecting the raw materials to carefully preparing the ingredients, from assembling the pickles to adding spices and then waiting for the pickle to be finally ready, grandmothers take great care while making pickles. A lasting memory of childhood vacations is that of helping our grandmothers make āchār. Those big ceramic jars filled to the brim with fresh pickles sitting under the sun on terraces evoke memories of carefree holidays.

Pickles are created by immersing fresh fruits or vegetables in an acidic liquid or saltwater brine until they are no longer considered raw or vulnerable to spoilage. When we think of pickles, mango & lemon commonly come to mind. During pickling process lactic microbial organisms develop, which turn the naturally occurring sugars of foods into lactic acid. In turn, the environment becomes acidic quickly, making it impossible for any spoiling bacteria to multiply.

Pickles in India are of three basic types: those preserved in vinegar; those preserved in salt; and those preserved in oil. In India, oil is a popular medium used for pickling. The process of pickling is one of the best ways to preserve a food item. Once preserved, the pickled food will not need refrigeration, and so it travels well, making it ideal for long-distance journeys.
Here’s a unique pickle recipe. We have tasted lemon, mango, vegetable, mirchi and so on pickles. But date pickle is very rare and it is the very easy to make at home. Even those who are not good at culinary skills will be able to make this achaar. Try out this . I am sure you will love it.

DATES PICKLE

Ingredients

Apple Cider Vinegar – ½ Cup
Seedless dates – 12-15
Black peppercorns – 15-16
Garam Masala – ½ tsp
Cloves – 2-3
Green Cardamom – 2-3

Method
Wash dates thoroughly. If the dates are with seeds then remove the seeds. Take a bowl and pour apple cider vinegar and remaining ingredients. Mix it thoroughly. Cover it with a lid for hours. Now again mix it properly. Transfer it in a glass bottle.

Enjoy pickled dates. “Let’s make life healthier and happier !”

The writer is Nutritionist and Founder of AAKANKSHA : Desire For Wellness. Contact : 7021648382; http://www.aakankshadfw.com; Follow on Facebook, Instagram, Twitter & Pinterest.

YEAR ENDS AND BEGINS ! HOPE, HEALTH AND POSITIVITY

We hope you leave all the unhealthy habits back in 2019 and enter 2020 with hope, health and positivity.
Nutritious winter fruits are available now in abundance. Market is filled with good quality of oranges and grapes. Use of these fruits in daily diet will help you to get rid of different health problems and at the sametime these will provide a good amount of micro nutrients to your body. You will not require to take any vitamin supplement.

Orange : Oranges are low in calories and full of nutrients, they promote clear, healthy, skin and can help to lower risk for many diseases as part of an overall healthy and varied diet. The fiber, potassium, vitamin C in oranges all support heart health. Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. The antioxidant vitamin C, when eaten in its natural form (as in an orange) or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture. Vitamin C plays a vital role in the formation of collagen, the support system of your skin.

Grapes : Grapes are packed with nutrients especially vitamin C and K. Grapes are high in a number of powerful antioxidant compounds. Grapes contain high levels of beneficial plant compounds, which may help protect against certain types of cancer. Resveratrol, one of the compounds found in this fruit, has been well-studied in terms of cancer prevention and treatment. Compounds found in grapes may help protect against high cholesterol levels by decreasing cholesterol absorption.

Tomatoes : Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. Tomatoes are a good source of several vitamins and minerals:

Vitamin C. This vitamin is an essential nutrient and antioxidant. Potassium is an essential mineral and is beneficial for blood pressure control and heart disease prevention. Vitamin K1, also known as phylloquinone, is important for blood clotting and bone health. Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function. It’s particularly important for pregnant women.