Nutrition is an essential factor to consider even when UR not a professional athlete or a fitness enthusiast. UR diet is not only the fuel that gets you through UR day or while performing for a sporting event. It’s also the source of all nutrients that determines UR overall health and well-being for years to come.
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Thotakura Pakoras Ease: 3 Approximate cost: INR 165 Serving size: 4 Cooking time: 25 minutes Nutritive value Energy: 120 Kcal Carbs: 14 g Protein: 8g Fat: 4 g Fibre: 3.3 g Ingredients Thotakura /Amaranth leaves: 2 bunches Ginger garlic paste: 2 tsp Green chilies: 2 Salt as per taste Canola oil: 1 tsp Chickpea flour: 1/4 cup + 1 tbsp Preparation Step 1: Wash and chop the leaves. Put the chopped leaves in a large bowl add ginger garlic paste, Oil, Salt, turmeric, chopped green chilies and chickpea flour. Mix all the ingredients Step 2: Make bite size balls with the batter. (if it doesn’t hold shape add more chickpea flour). Steam the amaranth bites in a steamer or idly cooker for 10 minutes. Step 3: Cut the steamed bites into half, toss them in oil and air fry them for 15 minutes at 200 C or until they are crispy and crunchy. Amaranth Leaves (Rajgira Leaves) are an incredible source of vitamin A, K, C, B6, folate, calcium, iron, magnesium and potassium. It can reduce anaemia, protect against osteoporosis and control high cholesterol levels. Rich in antioxidants. Amaranth is rich in phenolic acids, which are plant compounds that act as antioxidants. These help fight free radicals that can cause damage to cells and contribute to developing chronic diseases. Aids in weight loss. Amaranth is high in protein and fiber, both of which can aid your weight loss efforts. In one small study, a high-protein breakfast was found to decrease levels of ghrelin, the hormone that stimulates hunger. Lowers cholesterol level. Studies indicate that amaranth oil decreased the total and “bad” LDL cholesterol levels by 15% and 22 per cent. Furthermore, the amaranth grain reduced “bad” LDL cholesterol while increasing “good” HDL cholesterol levels in the body.
5 Ways To Lose Weight
At almost every social gathering I will invariably have a bunch of people who will saunter over and very casually ask me ‘how to lose weight?’ I want to tell them so often that to even start to answer that I need to chat with them one on one for at least two hours because every person is different, their routines are different, their age etc is different! Well, but some are persistent. So, I use this line I found somewhere instead. The best way to lose weight is to do the following exercise: First look to your right, then look to the left , then smile politely and say “no thank you” when someone offers you food that UR not supposed to eat! Well, in reality it's not as simple as that... Tips on Weight Loss: 1. Distribute your food intake through the day and limit your portions for quick weight loss: Eat 3 Healthy Eating Plates and 4 to 5 In Betweens (Mini Meals) or Snacks (only if you need them). 2.Water for weight loss: Drink 2 glasses of water half an hour before every main meal and half a glass before every snack. Each glass can be about 200ml. Sip any home made herb teas in the day to increase intake of water and antioxidants. 3. Exercise for quick weight loss: Find an exercise you enjoy. You could walk or skip rope or join a gym or class. Do some yoga or jog or dance for half an hour twice a day or for an hour once a day. Exercise must become a necessary part of your life. If you eat you must exercise or atleast move. Plan a small snack before (a fruit) and after you exercise (two egg whites and a toast or some milk or yogurt or sprouts. 4. Make small lifestyle changes for weight loss: Eat at a table and not in front of the TV or in bed. Plate your food. Use smaller bowls and fix UR food timings. 5. Make clever choices in restaurants for weight loss: Always start with water. Order a bottle of water instead of a soft drink or mocktail. Doggy bag (pack) large portions of food and focus of conversation and people rather than just food. Order right and don’t order fried food. Fad diets are fun in the beginning but very hard to sustain in the long run. Try every fad if you must but always have a good fall back plan that works ready. Smile as you reduce weight!
Ease: 6 Approximate cost: INR 300 Serving size: 4 Cooking time: 45 minutes Nutritive value (per serving) Energy: 390Kcal Carbs:14.3 g Protein: 24.7g Fat: 23.9g Fibre: 1.8g Ingredients For the Soup Chickpea Flour/ Besan: 4 tbsp Olive oil: 1 tbsp Onion Paste:4 tbsp Garlic Paste: 2 tsp Chilli Paste: 1 tbsp homemade or any Chilli Sauce you like Chicken Stock or Veg stock: ½ litre Coconut Milk: 1.5 cans Red Chilli Powder: ½ tbsp Sesame Oil: 1 tbsp Soy Sauce: 1 tbsp Chicken : 400 gm Coconut Sugar or Sweetener of choice: 2 tbsp Lime juice: ½ Water: 1 cup Salt as per taste For the Chicken Cooked Chicken: 400gms Peanut or Olive Oil: 1 tbsp Ginger Garlic Paste: 1 tbsp Chilli Paste: 1 tsp Soya Sauce: 1 tsp Vinegar: 1 tsp Honey or Sugar: 1 tsp Water: 1 tbsp For Toppings Steamed greens- fine green beans/pakchoy: 5 gm Egg noodles 5 gm Chopped Red Chillies:5 gm Crispy Fried Onions:5 gm Roasted Crushed Peanuts: 5 gm Lemon Wedges: 5 gm Chopped Spring Onions: 5 gm Chopped Coriander: 5 gm Chilli Paste-: 5 gm Crispy Noodles (egg or buckwheat noodles break into small pieces and cook in a pan with a tbsp of oil, stirring constantly.) Preparation Step 1: In a large wok, dry roast the besan until it turns golden orangey, stirring constantly, being careful not to burn it! Set aside and sauté the onion and garlic, add the chilli paste. Next add the stock and coconut milk, soy sauce, salt and chilli. Whisk the besan into a cup of water, then whisk into the wok until the soup thickens a bit, breaking any lumps that may form. Add sesame oil. Add the coconut sugar and lemon juice, to give the soup a bit of zing. Step 2 : Sautee the ginger garlic paste first in oil, then add everything else. Quickly add and sauté the protein chicken/prawns or tofu until it is cooked through on a medium flame. Step 3: Take a bowl, first serve the noodles, then add the soup, toppings and serve hot.
Easy Mixed Vegetable Salad
Ease: 3 Approximate cost: INR 80 Serving size: 3 Cooking time: 10 minutes Nutritive value Energy: 80 Kcal Carbs: 7 g Protein: 1 g Fat: 5g Fibre: 2 g Ingredients Chopped cauliflower (small pieces): ½ cup Chopped carrot: ½ cut in circles Mooli/ radish: ½ cut into thin circles Mango ginger/mamidi alam: 1 Finely chopped capsicum: ½ Lime juice: 2 tbsp Green chillies: 2 Orange zest: 1 tsp Lemon zest: 1 tsp Peas (optional) Salt as per taste Preparation Step 1: Sprinkle salt on the cut radish and set aside for an hour. Rinse the radish in cold water. Add all the vegetables to a bowl. Cut the green chilies into half and slit them. Step 2: For the dressing, add chilies, lime juice , mango ginger (if you do have mango ginger you can add ginger juice ), orange zest, lemon zest and salt. Step 3: Toss the salad with the dressing and refrigerator in an airtight container overnight and serve cold. This veggie is so versatile that you can use it as a substitute for rice, as a pizza base, make a soup, bake it, make a pachadi, or even freeze them for later use. A cup of cauliflower contains only 25 calories, 77 per cent of your daily allowance of vitamin C, with high levels of vitamin K, and B6. It is a natural source of pantothenic acid, omega-3 fatty acids, fibre, choline, biotin, phosphorus, manganese, magnesium, niacin, vitamin B1, Vitamin B2, and protein. Helps prevent cancer. Cauliflower has been known to have anti-carcinogenic properties too. Studies have also found this vegetable to have a good defense against ovarian, prostate, colon, breast, and bladder cancer. Reduces oxidative stress. The veggie contains phytonutrients that lend to the reduction of oxidative stress on cells in the body, and anti-inflammatory properties as well. Improves digestion. The fibre content in the veggie also lends to an improved digestive process and helps in bowel movement. Find out more interesting info and myths on cauliflower validated by our nutritional advisors or try out some of our yummy recipes like cauliflower crust pizza and cauliflower curd like rice
Ways You Can Empower Yourself To Make Healthy Food Choices
Empower Yourself To Make Healthy Food Choices Author: Veena Reddy Designation: MS, RD, LD Inculcating healthy eating patterns in UR life has a plethora of health perks. Did you know that eating healthy can help you lose weight, maintain the weight you desire, lower cholesterol and prevent a few health conditions? With the bittersweet COVID-19 clouds glooming over our memories of rushing out the door to get to work, our yoga class, the gym, or to a dinner. It is more important than ever for us to make healthier choices for our body to withstand these unpredictable times with finesse. Read on to witness a win-win for our health and our wallets. Make healthier food choices and live sustainably within UR budget. How To Make Powerful Food Choices 1. Plan UR meals in advance for a week. This can help you save time, money and make the most out of what you have in UR fridge or pantry. 2. Get into the habit of reading food labels and ingredient lists. A long list of ingredients may indicate more processing and additives in the product. First five ingredients on the list are of the highest content in any food product. For example, if in the veggie burger wheat flour is the first ingredient, then this means that there is more wheat flour than veggies. 3. Follow a healthy diet plan. As based on studies, an example of a healthy diet plan is the Mediterranean Diet. I recommend using this diet as a guideline to incorporate a variety of food groups in UR day to day meals. Learn how you can customize UR own diet plan. 4. Focus on selecting nutrient-dense foods within all food groups. 5. Beverages. It’s Important to make a healthy choice of these items. Watch out for additives like potassium, sodium and corn syrup. Most beverages are loaded with simple carbs and sugar. Opt for fresh-pressed juices or fruit infused-water instead. 6. Avoid fruits, vegetables and herbal medications that can cause food-drug interaction. For example, dark green leafy vegetables and grapefruit can become a sign of worry for individuals on BP medication and blood thinners. 7. Store foods with long shelf life in the pantry such as whole grains, legumes, lentils, whole wheat pasta etc. Be aware whole grains are low in B vitamins and Folic acid and most grains are fortified with them. 8. Organic food choices are simply great. “Organic” food standards vary from country to country. Increase your awareness of the standards to source the best. 9. Know the difference between enriched and fortified nutrients. ● Enriched Nutrients are added since they are lost during food processing. EX: Bleached flour or white bread. ● Fortified Nutrients are added due to the natural deficiency or absence of certain nutrients. EX: Cereals, dairy products and milk. Most packaged products that you may eat like cereals are fortified. 10. Add legumes and lentils to UR plate as both are good sources of protein and fiber and are recommended as a protein source for vegan and vegetarian diets. Not all essential amino acids are present in legumes & lentils, you can make it more wholistic by combining it with other grains, For example, rice and beans, hummus and pita bread or beans and tacos. Lectin is the protein present in this group. There are studies of Lectin and inflammation. Assimilation of Carbohydrate is gradual and beneficial for a diabetic diet. Lentils primarily grow in pods and are rich in potassium, phosphorus, iron and fiber. We suggest that it is best to consult a nutritionist before making any changes to UR daily diet. Don’t think twice, break the cycle and make the first move towards UR health and enhance URlife.
10 Tips To Handle Food During & Post COVID-19
Food safety has never been more imperative than now during COVID-19. To ease the process, we need to know which precautions we should be taking in our lives to avoid any infections, contaminants and health scare from compromising our livelihood. Many of us can’t afford to get our homes sanitized by private companies; well, there are still many ways to reduce the risk of infection smartly and sustainably. Here are a few tips to get you started. 10 Ways You Can Handle UR Food During & Post Covid-19 Wash UR hands with soap and water. Scrub and wash every part of UR hand with soap for 20 seconds. Rinse UR hands thoroughly and dry UR hands with a clean hand towel or paper towel. Use the paper or hand towel to shut the running faucet. Sanitize surfaces. All the surfaces in UR house should be sanitized regularly and not just in UR kitchen. You can clean surfaces with an unscented disinfectant. Or if you prefer to make UR own disinfectant, then we have that covered too below! Wash UR veggies & fruits. We can’t stress this point enough. Any food vegetable or fruit coming from outside UR home needs to be washed in lukewarm water with salt. This helps kill any germs, bacteria and other contaminants which can affect UR health. Avoid eating the vegetable peels or fruit peels as it may still have unwanted bacteria or germs. Use them to make UR own compost instead. Throw out the packaging if UR ordering out. Sometimes we can’t help but give in to a cheat day! So, when UR ordering out make sure you Opt for a no-contact delivery, throw out the utensils and the bag the food has come in. Immediately transfer the food into UR utensils and reheat the food again. The best advice is that you should completely avoid ordering food as this can put and UR loved ones at risk. Always separate Ur foods when UR shopping. This means you should place raw fish, meat and poultry in separate bags or boxes. Store these foods below the ready-to-eat food items. Separate the foods when UR preparing and serving the food. Always make sure you use a clean cutting board for fresh produce and a separate board for seafood, meat and poultry. Never place the cooked food on the same plate or cutting board that previously held the raw food. Clear out UR refrigerator once a week. Get rid of any refrigerated foods that should no longer be eaten after a week. Cooked leftovers should be discarded max after four days; raw poultry and ground meat for 1 to 2 days. Use a food thermometer when UR cooking meat. A food thermometer is a fab addition to helping anyone manage food better. These thermometers can be used to ensure that the food is cooked safely, especially meat and that cooked food is kept at safe temperatures until it is eaten. Keep all UR utensils and appliances clean! This practice should be followed without a doubt. No matter how to clean UR veggies, fruits or kitchen surfaces are, if your utensils and appliances aren’t clean UR risking yourself and UR family members to bacteria and unnecessary health concerns. Carry UR own lunch and water. When things do get back to normal, it is best to take UR own lunch, water and cutlery along with you to work, college or school. As bizarre as this may sound, this can eliminate potential risks, infections and germs from spreading. These tips should not only be followed now but throughout to avoid compromising UR health, especially during COVID-19. If you want a few more kitchen tips, then check out our video on Stuff to think about while cooking. Cleaning products and agents can be a blessing and a curse, well one good thing is that we also have a natural cleanser recipe for you too!
All time favorites
Dry Upma Mix
Dry Upma Mix Ease: 3 Approximate cost: INR100 Serving size: 2 Cooking time: 8 minutes Nutritive value Energy: 555.2Kcal Carbs: 79.2g Protein: 18g Fat: 17.6g Fibre: 11.4g Ingredients Green chillies - 4 Rava - 100g Salt - as per taste Mustard seeds - 10g Jeera - 10g Cashew nuts - 15g Urad dal - 10g Chana dal - 10g Curry leaves - Olive oil - 2 tsp Preparation Step 1: Pour oil in a Kadai. Add mustard seeds, chana dal, cashew nuts, curry leaves and saute for a minute or two. Step 2: Now add Rava and stir fry all the ingredients together. Stop cooking the upma after two-three minutes. Your dry upma is ready; you can store this dry upma mixture up to one month. Step 3: Serve. It Digests Slowly Your body digests upma slowly. This is an advantage as it will keep you full for long. So, you don’t need to snack on anything else. Good For Immunity The vitamins present in wheat rava are good for your immunity. Mainly, Vitamin B and E in it fortify your immune system. Keeps You Energetic Even health experts agree that upma can keep you energetic. Also, when you add enough vegetables to it, you can get some fibre content too. Good For Kidneys The potassium content present in wheat rava is good for your kidneys. In fact, it enhances the function of your kidneys. Good For Your Heart The nutrients present in wheat rava are heart healthy. Also, the selenium content in it is said to be good for your immune system. Vegetables Generally onions, tomatoes and potatoes are added to upma.You can also add green peas and any other vegetables to it. This helps you get lots of vitamins and minerals in your diet. This makes upma nutritious. Good For Bones Minerals like magnesium, phosphorous and zinc present in wheat rava are good for your nervous system and bones too. Good Source Of Iron As what rava is a good source of iron, it can prevent anemia. Also, it enhances your blood circulation. Nuts You can add various types of nuts like ground nuts and cashew nuts in upma. This will make it tastier and of course, you can reap the health benefits of the nuts too.
Ragi Malt With Buttermilk
Ragi Malt With Buttermilk Ease:3 Approximate cost:INR40 Serving size:1 Cooking time: 5 minutes Nutritive value Energy: 105Kcal Carbs: g Protein: g Fat: g Fibre: g Ingredients Plain ragi flour/sprouted ragi flour: 2 tbsp Water: 2 cups Buttermilk: 1/2 cup Salt as per taste Preparation Step 1: Mix tablespoons of ragi with water until it is lump-free. Boil water in a pan and add soaked ragi to boiling water. Step 2: Cook this mixture for 2-3 minutes until it becomes frothy. Let the ragi mixture cool down. Step 3: Mix one tablespoon of yoghurt with water, add salt and add the cooled ragi to the buttermilk and mix well. Step 4: Garnish with coriander leaves and serve. 1. Strengthens bones. When compared to other millet grains, ragi is considered to be one of the best non-dairy sources of calcium with 344 mg of the mineral in just 100 grams of ragi. Calcium is an essential mineral required for keeping UR bones and teeth healthy and strong, preventing the onset of osteoporosis in adults. The rich calcium content is also one of the reasons why growing children are fed ragi porridge. 2. Manages diabetes. The millet comprising of the seed coat (testa) is packed full of polyphenols and dietary fibre. Ragi can also treat diabetes mellitus, a chronic metabolic disorder characterised by hyperglycemia, resulting from insufficient insulin secretion. It also helps in keeping UR blood sugar levels stable. 3. Prevents weight gain. The high dietary fibre content in ragi prevents you from overeating and keeps you satiated. Ragi also contains the amino acid tryptophan, which functions as an appetite suppressant and is effective in losing weight. So, substitute wheat and rice with ragi to prevent weight gain or obesity. 4. Boosts heart health. Ragi flour contains a good amount of magnesium and potassium. Magnesium helps in maintaining a normal heartbeat and nerve function whereas, potassium aids in the proper functioning of the heart muscles and lowers the risk of atherosclerosis. On the other hand, the fibre content and the amino acid threonine, prevent the accumulation of fat in the liver and lowers cholesterol. 5. Prevents chronic diseases. The polyphenol antioxidants in ragi help the body fight against chronic diseases and infections. These antioxidants prevent the healthy cells from oxidative damage caused by free radicals. 6. Battles anaemia. Ragi, being an excellent source of iron, is considered to be a great food for anaemic patients and individuals with low haemoglobin levels. Haemoglobin is a protein present in red blood cells, responsible for carrying oxygen throughout the body. In addition, this millet is a good source of thiamine, which increases the production of red blood cells. 7. Good for lactating mothers. Ragi can enhance the milk production due to the presence of amino acid, calcium and iron, which are also beneficial for the child.
Anapakaya Perugu Pachadi
Ease: 3 Approximate cost: INR 120 Serving size: 4 Cooking time: 20 minutes Nutritive value Energy: 110 Kcal Carbs: 9 g Protein: 4 g Fat: 5 g Fibre: 1 g Ingredients Chopped coriander leaves: ½ cup Green chilies: 2 Yogurt or hung curd: 1 cup Chopped anapakaya/bottle gourd: 1 cup For tadka Mustard seeds: 1/4 tsp Salt: 1 Turmeric: ⅛ tsp Oil: 1 tsp Dry red chili: 1 Cumin: 1/4 tsp Curry leaves: 1 sprig Chana dal: ½ tsp Urad dal: ½ tsp Preparation Step 1: Wash, peel and chop the bottle gourd into small pieces.Pressure cook the chopped bottle gourd for two whistles. After the pressure releases from the cooker, drain the excess water and allow it to cool. Step2: Heat oil in a pan, add the mustard seeds, urad dal and cumin seeds and let them splutter add the dry red chilli and curry leaves and fry it for a minute. Add the cooked bottle gourd to the seasoning/tadka. Step 3: For the coriander & green chili infused yogurt, grind coriander and green chili into a fine paste. Beat the yogurt with salt and turmeric. Add the coriander and green chili paste to the beaten yogurt. Top the yogurt with seasoned bottle gourd and serve. Did you know that drinking freshly squeezed bottle gourd juice mixed with some lime juice is one of the best natural remedies to treat urinary tract infections? Bottle gourd is rich in water and a great source of vitamin C, k and calcium. Here are four benefits of including bottle gourd in UR diet. Cools UR body. Since bottle gourd is rich in water it tends to have a cooling effect on your body and keeps your body hydrated especially during summers. It keeps your stomach cool and reduces body heat. Helps in weight loss. Bottle gourd contains less calories with no fat. It also contains essential vitamins and minerals like Vitamin C Vitamin B, Vitamin K, Vitamin A, Vitamin E, Iron, Folate, Potassium and Manganese. Bottle gourd juice is widely used for weight loss too! It is packed with fiber which keeps you satiated for a long time and also low in calories. Heart-healthy. It is said that drinking bottle gourd juice first thing in the morning can help lower your blood cholesterol levels. Cleanses UR gut. Bottle gourd juice can also help when you have an upset tummy. The rich water and fiber content in this fab veggie help in cleaning UR digestive track and allows easy bowel movement to happen. To treat diarrhoea, drink bottle gourd juice with a pinch of salt. This concoction also helps in maintaining and balancing the electrolytes in the body. Probiotic foods include yogurt, kefir, sauerkraut, tempeh and kimchi. Probiotics should not be confused with prebiotics, which are dietary fibers that help feed the good bacteria present in UR gut. Having the right gut bacteria is even linked to numerous health benefits, including weight loss, improved digestion, enhanced immune function, healthier skin and a reduced risk of many diseases