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Life changing facts on emotional eating
Guide To A Six-Meals-A-Day Plan On A Budget!
Six meals a day might sound a lot in terms of weight management and maintaining energy levels, but when done right and within a budget (now that’s a bonus), it will benefit you in the long run! According to a study shown in 2017 at the European Association for the Study of Diabetes, a six-meal diet plan showed effectiveness in controlling blood sugar levels in the obese that had prediabetes or Type 2 diabetes. According to the U.S. Dietary Guidelines for 2015-2020, the average adult woman needs between 1,600 and 2,400 calories per day and the average man 2,000 to 3,000. We Indians are used to eating three or maximum four meals every day. But what if we divide these in six small but effective meals, that is not only affordable, but is easy to cook with readily available ingredients? Here is the plan that will do you wonders. Thank us later! To cater to your palate, we’ve also made the plan on the MWF (Monday, Wednesday, Friday) and TTS (Tuesday, Thursday, Saturday) basis to offer you some variety! Pre-breakfast On Mondays, Wednesdays and Fridays you should have warm water with turmeric and honey. Turmeric has anti-inflammatory, antimicrobial and antioxidant properties whereas honey is a superfood that helps to boost your immune system. This natural healing substance also has antibacterial and antiviral properties. For Tuesdays, Thursdays and Saturdays, replace turmeric with lemon and get their uncountable benefits! Breakfast For MWF, eat idlis, tea or coffee and jaggery. Idlis are very light to eat. They are low in calories and high in nutrition. This steamed breakfast food is packed with carbohydrates, protein and fibre and contains no fats or cholesterol. When combined with vegetables, idlis not only tastes better but also becomes healthier! To make vegetable idli all you have to do is add some finely chopped seasoned vegetables to your regular idli batter. Vegetable oats upma is another super-healthy breakfast food. This dish packs a powerful punch of vitamins and antioxidants. To make this enjoyable dish just add rolled oats to chopped vegetables that are seasoned with spices, add water and cook for a few minutes. Opt for jaggery in your TTS mornings as it is healthier than sugar and contains more minerals and lesser calories. All of these ingredients are very affordable and easily available in every Indian household! Mid-morning snack Even on a healthy diet, it is easy to sneak in a bunch of calories through mid-morning snacking. This short interval between your breakfast and lunch could cost your health and weight loss plans. Here is how you can snack without worrying. First, let's answer your question about why ABC smoothie and muskmelon smoothie? For a smoothie that is around 250ml, all you need is half an apple, beetroot, a whole carrot, and a cup of water and a tbsp. of honey. Blend them all and your smoothie is ready! The same goes for yoghurt, muskmelon and sabja seeds smoothie. If all these ingredients are bought in bulk, it will cost you less than approximately seven hundred rupees for an entire month as these are abundantly available. The benefits include detoxing of the kidneys, liver and pancreas, nourished skin and better immunity to name a few. Lunch On Mondays, Wednesdays and Fridays you need to eat millets bisebelibath, a traditional Karnataka recipe, with khakhra. These superfoods and their ingredients are loaded with proteins, fibre and complex carbs that are needed to maintain our energy levels on an everyday basis. On Tuesdays, Thursdays and Saturdays, what you need to go for is raagi sangati (again a staple food in Karnataka and Andhra Pradesh), mixed vegetable curry and raita. These foods contain minerals, nutrients and antioxidants that are known to make us stronger. What’s really interesting is that all the ingredients of these meals are readily available in markets all around, they are budget-friendly and most of all, they are packed with vital nutrients that keep us going! Evening snacks Healthy snacking is more important for UR well-being. Many people avoid snacks as they are afraid that they will gain more weight. Nevertheless, a healthy snack can offer a lot of health benefits. Evening snacks can also be included in a weight loss plan. There is a trick to choose a snack with about 100 calories and a mix of all the essential nutrients, carbohydrates, protein, and healthy fats. Strive to eat your snack between UR meals and dinner, to keep UR energy levels consistent. A healthy snack keeps UR hunger at bay and allows you to stick on to a fair amount of food. Try out this superb evening snack of 2 rotis and a cup of chana dal, as it is loaded with vitamins and minerals. It is rich in B-complex, which plays a major role in glucose and extracts energy from the food. Paneer is another good option for an evening snack as it is rich in protein. The high protein component of paneer also helps in the slow release of sugars into the blood and prevents abrupt hikes and drops in blood sugar levels. All these are easily available at UR home and are very affordable. Dinner We are all familiar with the adage, ‘eat breakfast like a king, lunch like a prince and dinner like a beggar.’ It’s time we follow this advice with some responsibility to see our targets being met with ease! To hit the bull’s eye, go for one bowl of cauliflower rice with yogurt on MFWs. With high fibre, B-vitamins, proteins and calcium content for dinner, it will keep you full for the night so that you can avoid mid-night snacking! On TTS, indulge in a bowl of aviyal, which is made of drumsticks, fansi (beans), red pumpkin, carrots, brinjal, coconut and spices. From vital vitamins to nutrients and from antioxidants to minerals, a bowl of aviyal carries disease-defying ingredients that we eat on an everyday basis. Diet Options M/W/F Breakfast: overnight soaked oats Lunch: Khicdi with onion chutney Dinner: Vegetable stew with multigrain bread toast Tue/Thu/Fri Breakfast: Vegetable upma with lemon pickle Lunch: Mint rice with vegetable poriyal Dinner: Lauki soup/pumpkin soup with multigrain bread toast
Ease: 2 Approximate cost: INR 114 Serving size: 6 Cooking time: 10 minutes Nutritive value Energy: 79.6Kcal Carbs: 0.2g Protein: 7.04g Fat: 6.3g Fibre: 0.05g Ingredients Eggs - 6 Roughly chopped spring onion - 5gm Mustard - 1 tsp Mayonnaise - 2 tbsp Salt to taste Water - 4 cups Preparation Step 1: In a pot, boil water and add six eggs. Let the eggs boil for about 7 minutes. Step 2: Add two tsp of mayonnaise and onions in a bowl and mix. After the eggs are boiled, let them cool down. Remove the egg shell and cut each egg in half. Scoop out the yolk and add them into the bowl. Step 3: Mash the egg yolks till they are lump-free. Add mustard and salt according to taste and mix everything well. Step 4: Now refill the egg whites with the yolk mix. Your deviled eggs are ready to serve. If you have leftovers cut the eggs finely and make a grilled sandwich to minimise food wastage.
Lemon Coriander Soup
Add chopped onions, lemon juice, salt, half of the coriander leaves and black pepper to a pot of water. Bring to a boil and let it simmer for a minute. Add 4 cups of vegetable stock and then add onions, carrots, garlic, mushrooms, tomatoes and peppercorns in the boiling water. Let everything boil for 15-20 minutes. Sieve the soup and garnish with the remaining coriander leaves. Serve hot for lunch or dinner
Chocolate Chip Bar With Peanut Butter & Apple Sauce
Preheat the oven to 180℃. Whisk the apple sauce and peanut butter in a bowl until the mixture is smooth. Chocolate Chip Bar With Peanut Butter & Apple Sauce Ease: 5 Approximate cost: INR 200 Serving size: 16 Cooking time: 30 minutes Nutritive value Energy: 146.53Kcal Carbs: 14.98g Protein: 3.74g Fat: 9.4g Fibre: 1.39g Ingredients For sauce Apple sauce: 90g Peanut butter: 200g For the chocolate chip bar Honey: 130g Chocolate chips: 70g Almond powder: 35g Cocoa powder: 15g Baking soda: 1 ½ tsp A pinch of salt Milk as required Preparation Step 1: Preheat the oven to 180℃. Whisk the apple sauce and peanut butter in a bowl until the mixture is smooth. Step 2: Add all the remaining ingredients and whisk, until the batter is mixed thoroughly without any lumps. If the mixture doesn’t resemble a thick brownie batter, keep adding one tablespoon of milk at a time until it becomes a thick brownie batter. Step 3: Scoop and spoon the batter into an 8-inch baking pan lined with butter paper. Take a spoon to smoothen the top layer of the batter. Place the dish in the centre of the preheated oven and bake it for 20-25 minutes. You can check if the cake is fully cooked by inserting a skewer into the centre of the cake. If it comes out clean with a few moist crumbs this means it’s fully cooked. Step 4: Remove the cake from the oven and set it aside for 1-2 hours to let the cake become firm. After the cake is a bit firm, cut it into 16 bars and serve.
Flatten UR Bloated Stomach
Most times we enjoy a late-night binge while watching television without even realising how much we are eating! When you indulge in sugary and fatty foods mindlessly, indigestion takes place, which in turn causes bloating. This is a message UR body is trying to convey to you that there is an imbalance between the good and bad bacteria in your gut. Anti bloat foods Ginger Ginger has anti-bacterial properties that act as a natural antibiotic and flushes harmful bacteria that irritate the tummy in the form of gas. A piece of ginger in tea or hot water can work its magic! Fennel seeds Fennel seeds (Saunf) is a miracle herb, rich in compounds that have excellent anti-inflammatory properties that reduce bloating and trapped gas.Drink a glass of saunf water soaked overnight, first thing in the morning. Lemon water Lemon water is abundant in citrus juices that stimulate the gastric juices in UR stomach and ease the digestion process. Lemon contains vitamin C, which builds immunity and boosts collagen growth. Lemon water also helps you to get rid of toxins and improves UR metabolism. Papaya Papaya is abundant in digestive enzymes (papain). This exceptional fruit helps in breaking down hard and undigested proteins which cause gas. This is probably why raw papaya is used to tenderise meat. About 75-100 grams of papaya can be eaten as a mid morning snack or as your breakfast. But in case UR pregnant, avoid papaya Natural spices Natural Spices like black pepper, cardamom; coriander and basil have a flavourful taste, are healthy and simplify the digestive process. They can be consumed individually in a tea or can be added as flavour agents. Yoghurt Yoghurt is the perfect remedy for frequent episodes of gas and bloating due to its rich probiotic properties. Two tiny cups consumed daily or a glass of buttermilk can help in dealing with harmful bacteria. Daily consumption of two cups of curd or a glass of buttermilk will help in removing the harmful bacteria from your stomach. Post meal digestive mix Made from the finest natural ingredients, this after meal digestive mix helps in the digestion process. Ingredients 1 tsp. mint powder 1 tsp. ajwain 1 tsp. black jeera Preparation One teaspoon of equal parts of mint powder, ajwain and black jeera. It is best to avoid drinking water right after your meals. You can drink water 30 mins after your breakfast, lunchor dinner. Yoga poses to get rid of gas Apanasana How to do it Lie down flat on the ground Slowly inhale while you place your hands on your knees Exhale and hug/bring your knees to your chest Rock your knees from side-to-side to extend your stretch Resume this position for five-eight breaths and then release your knees Balasana (Child pose) How to do it Sit on your knees with your legs spread, so there is adequate gap in-between Now slowly lean forward and stretch your arms in front of you Make sure to keep your back straight, whileyour forehead is touching the floor Hold this position for five breaths or more Setu Bandha Sarvangasana (Inverted back bending asana) How to do it Lie down on your back with your knees bent Keep your feet hip-distance apart Now place your arms along your sides (palms facing up) and keep your feet flat on the floor Gently lift your hips while you stretch your chest, neck, shoulders and spine Hold this pose for at least five breaths Therapeutic water to prevent gas formation Drinking this magical water helps in preventing gas formation. Ingredient 2 litres water 2 tsp. ginger juice 5 basil leaves Pinch of ajwain Preparation Mix 2 liters water with 2 tbsp. ginger juice, 5 basil leaves and a pinch of ajwain. Some smells determine whether the food you’ve eaten has been digested or not. Did you know that the unpleasant smell of gas is usually caused due to the bacteria present in UR large intestine? UR intestine releases gases that contain sulphur which is responsible for the nasty smell.Most foods contain fibre that is soluble and insoluble. Soluble fibres quickly dissolve in water and become gel-like in the gut. Soluble fibre is present in oat bran, beans, peas and most fruits before it enters UR large intestine, triggering gas. To avoid gas from forming avoid eating foods or drinks that give you more gas. Foods that trigger gas Soluble fibre found in beans, oat bran, peas and most fruits Soluble fibre found in wheat bran and some vegetables Lactose found in dairy products suchas cheese and ice cream Sorbitol found in fruits like apples, pears and prunes Starchy foods like potatoes, pasta, noodles, wheat etc. Cruciferous vegetables like cauliflower, cabbage, and broccoli contain raffinose a sugar that remains undigested until fermented by gut bacteria. This can produce gas and, in turn cause bloating. Fried and oily food Fruits eaten after meals tend to ferment due to the slow digestion process Get the best customised diet plan by contacting our nutritionists today!
All time favorites
Rinse the raw mangoes and wash them in water to remove any sticky residue. Aam Panna Ease: 5 Approximate cost: INR 105 Serving size: 8 Cooking time: 20 minutes Nutritive value Energy: 186 Kcal Carbs: 45.8 g Protein: 1.4 Fat: 0 Fibre: 4.2 g Ingredients Raw mangoes- 400 grams Water - 2 cups Jaggery powder - ½ cup Cardamom powder - 1 tsp Roasted cumin powder - 1 tsp Black pepper powder - ¼ tsp Black salt - 2 tsp Preparation Step 1: Rinse the raw mangoes and wash them in water to remove any sticky residue. Step 2: Boil the mangoes till they become soft inside and the skin gets discoloured. Take them off the heat and let the mangoes cool down. Step 3:When the mangoes have cooled down, remove the skin and squeeze the pulp out of the mangoes. Step 4: Strain the liquid to remove any chunks. Mix all the ingredients together, blend and add two cups of water. Put some crushed ice or ice cubes in a glass, pour the aam panna and serve.
Banana & Oatmeal Pancakes (Gluten Free, Dairy Free & Refined Sugar Free)
To make dairy free buttermilk, mix the coconut milk with vinegar and set aside for 5 minutes. Whisk the oat flour, almond flour, baking powder, salt and cinnamon together in a bowl. Make sure it is blended well. Step 2 : In another mixing bowl, beat your eggs till they are frothy. Then add in the banana, coconut oil or butter, dairy-free buttermilk and honey or maple syrup. Mix together. Step 3 : Combine both the dry and wet ingredients together. Stir until it is just mixed. DO NOT OVERMIX! Your batter should be thick but pourable at the same time. It is a good idea to let it sit for 10 minutes before making the pancakes. In case your batter gets too thick, thin it out with a little water. Step 4: Heat your pan over medium heat. Melt a little butter or oil in the pan and wait for it to become hot. Pour in the batter using a 1/4 cup for an ideal pancake size. Let it cook until bubbles form on the outer surface of the pancake. This should take approximately 2 to 3 minutes. Flip it with a spatula for another 90 seconds to ensure an even golden brown on both sides. Serve the pancakes immediately!
5 Tips For Anyone Struggling To Lose Weight
Weight issues are not only dietary or due to lack of physical activity but many times it could also be an underlying hormonal issue, a strong hereditary, clinical health issues or poor lifestyle such as stress or maybe lots of work travel. The only way you can combat weight issues is by working on these hidden issues and by knowing you need to make a change by prioritizing UR health. As a nutrition expert, what would you suggest or advise anyone who is battling to lose weight? Accepting you need to change is the essential thing in your nutritional journey. One needs to think of a diet as a lifestyle and not a 3-month summer package or 4 session monsoon package with nutritionists. You will definitely see results but you won’t be able to keep up with it eventually. Believe that you can change that you can become healthy and reach your targets. Don’t rush and be very hard on UR self. Learning to eat right and losing weight is a journey. So be open to a change and keep following UR nutritionist’s advice. Create a lifestyle to support this. Healthy lifestyle changes help enhance your results, boost confidence and help you sustain your results while being guided by your nutritionist, fitness trainer or a therapist. Stay motivated because this won’t be easy. Invest in yourself, stay determined, look at the larger picture and that might help you stay motivated. Even though it may take time to get where you want to be, it is best to follow the advice given by UR nutritionist and trainer. Be compliant as this will help you & UR nutritionist understand UR body and help you make UR goals a reality.
Pick gongura leaves from the stems, wash them thoroughly in water, dry it with muslin or cloth. Once the leaves are dry, chop the gongura leaves and keep them aside. Heat a pan over medium flame and roast the dry red chillies, coriander seeds and fenugreek seeds until they turn light brown. Step 2 : Transfer them into a plate and put them aside to cool down. Use as many red chillies as you need, depending on the quality of the chillies and your desired spice levels. Once the mixture has spice mix is cooled down, add them to a mixer grinder until it turns into a fine powder. Step 3 : In the same pan; heat oil, wait till the oil is hot and then add mustard seeds, urad dal and red chillies. Wait for the seeds and chilli to crackle and till the dal turns golden brown and crisp. Step 4: Stir in the crushed garlic and saute for a few seconds until you can smell the aroma coming through. Now add the gongura leaves, salt to taste and the ground powder. Keep stirring until the gongura leaves become soft. Taste the pachadi to add salt and chilli accordingly. After a few minutes, you will notice a little oil residue at the sides of the pan. Turn off the heat and serve hot with hot ghee and rice.
Prep time: 10 Ease: 5 Approximate cost: INR 45 Serving size: 1 Cooking time: 30 Nutritive Value Energy: 167 Kcal Carbs: 24 g Proteins: 5 g Fat: 6.1 g Fibre: 24 g Ingredients Whole wheat flour - 1 cup Chickpea flour- 1/2 cup Green chilli - 1 Ginger - 1 tsp Cumin seeds - 1 tsp Red Chilli powder - 1 tsp Turmeric powder - 1/2 tsp Sugar - 1 tbsp Cooking soda - 1 pinch Oil - 2 tbsp Methi (fenugreek leaves)- 1/2 cup Water - 1/2 cup Method Finely chop the methi leaves. Add all the ingredients into a bowl except water. Preheat the oven for 150 C Mix the mixture well until a crumble forms. Add water and make a kneadable dough and rest for half an hour. Spread the dough and cut them into your favourite cookie shape. Bake them in a preheated oven at 150-degree centigrade for 20 minutes. You can have them as an evening snack with tea.
Let UR Skin Speak Volumes About UR Health
Let UR skin speak Volumes about your health Not everyone is blessed with beautiful or even close to flawless looking skin. With that being said, peer-pressure can also get the best of you, especially in a competitive atmosphere such as a meeting or party. U R what you eat and UR skin shows it. Water purifies UR skin by flushing out toxins, resulting in reduced inflammation and water retention You can also calculate how much water UR body needs by using this handy formula. UR weight (in kgs) X 0.033 = how much water you should be drinking in a day. Vitamin C-rich fruits like lemon, orange and pineapple help you maintain the integrity of UR skin’s texture and elasticity. The best part about vitamin C-rich fruits is you can eat them or even apply them directly on U R skin as a mask. Green tea is rich in antioxidants and is highly recommended for glowing skin. It is also known to remove toxins from your body and has an anti-inflammatory effect. Consume before 4pm. Place the used tea bags in the fridge so they can be used as an eye pack when UR eyes are tired or puffy. Almonds and walnuts are loaded with vitamin E and selenium, which protect your skin from harmful U.V. rays and boosts immunity. Zinc and selenium in nuts are excellent antidotes for acne. Use almond oil as a natural body moisturiser post UR shower and dab dry with a towel lightly. Sweet Potato is a superfood with excellent antioxidant properties in the form of beta-carotene, that converts into vitamin A which repairs UR skin cells. 2 Fab Sweet Potato Facepacks Facepack 1 To reduce oiliness Boil one or half a sweet potato. After the potato is completely boiled, mash it thoroughly. Add a tablespoon of honey and apply it on your face and wash it after five - ten minutes. Face pack 2 Reduce puffiness around UR eyes and lightens dark circles Cut sweet potato into two slices and place it on UR eyelids. Remove the slices after five to ten minutes. Flaxseeds are essential fatty acids (omega 3 fatty acids) that maintain the moisture of UR skin. A teaspoon of flaxseeds powder works wonders for anyone with dry skin or allergies. Beetroot is a colourful vegetable rich in beta carotene and phytonutrients that boost gut health and keeps your skin healthy. A small glass of beetroot juice can help purify UR blood making your skin look clear. Diet For Healthy Skin Early morning Hot water with lemon and honey or green tea Breakfast Oatmeal with almond powder + half apple+ almond milk and honey (optional) Mid morning snack Smoothie or fruit ( watermelon, papaya or apple) with green tea Lunch Carrot & tomato soup 2 rotis+ spinach daal with okra or carrot, peas or poriyal sabji and 1 curd or cucumber raita Evening snack- Sprout salad or raagi java Dinner – Spinach soup + fish and steamed veggies Pre bedtime snack- Apple or Buttermilk+ 1 tsp flaxseed powder Miracle drink for Skin - Skin Smoothie Prep 5 minutes Ingredients 1 tomato 1/4 beetroot 2 stalks coriander 1 tsp Chia seeds 1/2 tsp lemon juice Salt and pepper Preparation Wash all the ingredients Peel beetroot and cut it into small pieces Dice tomato and coriander finely Soak chia seeds for 20 minutes Blend all the ingredients and serve chilled Love the skin U R in by trying our customised diet plans and get healthy and radiant skin.