All About The Mango Pickle
What's the first thing that comes to UR mind when you see unripe/raw mangoes? Lip-smacking avakaya pickle or kaachi keri lathered with salt and chilli. Both might taste great, but pickles/pachadi is my favorite. Pickles have been in the Indian cuisine for as long as we can remember. Talking about pickle my grandmother has her very own recipe which she calls Theeyati Aava - Avakaya Pachadi - mango pickle with my grandmother's secret ingredient, which binds all the flavors together! Scroll down and find out how to make my family's avakaya pachadi and get to know more about raw mangoes! Since there isn't direct heat applied, most of the nutritious content is preserved. In fermented pickles healthy bacteria help to break down the hard-to-digest cellulose in foods. Some natural sugar is also broken down. This assists in keeping fermented food safe and less likely to spoil (salt helps in preservation). It also helps in the increase of good bacteria in your gut. Ginger is a great anti-inflammatory and garlic builds good immunity. Fenugreek powder helps in stabilizing the insulin in the body. Oil-based achars ingredients have multiple health benefits. Mustard that is a usual medium for pachadi aids in digestion. The pungent nature of mustard balances out the sourness from the mango and enhances the flavor. Pickling is one of the most traditional ways to ferment veggies and eat them throughout the year. This preservation is done with fresh ingredients like mustard, peanut oil and spices in the right proportion. Its super healthy for the gut, as the fermentation process generates healthy gut bacteria that reboots UR gut. If you have diabetes, heart issues or have suffered from stroke or hypertension, avoid regular use of pickles or achar. Additional salt intake through consuming excessive achar may aggravate UR health further. Consuming achar like a curry can disrupt UR digestive system. While it's always good to know our favorite foods are good for us too, remember that pickles are also super-high in sodium. If not eaten in moderation, it can cause bloating, water retention, high blood pressure and other health concerns. One teaspoon a day should be UR maximum intake. Consult our certified and trusted nutritionists to know more. Ways To Use Raw Mango In pickles Snacks Salads Ferment them in vinegar Nutritional Values Of Raw Mangoes VS Ripe Mangoes (per 100 gm) Source: USDA.gov Raw Mangoes (per 100 gm) Ripe Mangoes (per 100 gm) Calories = 60 Kcal Calories = 72 Kcal Carbs = 14.9 g Carbs = 17.6 g Vitamin C = 36.4 mg Vitamin C =30 mg Potassium: 168 mg Potassium = 161 mg How long can raw mangoes be stored? What's the best way to store them for optimal nutrition? The duration of storing mangoes is usually five-seven days. Pickling or fermenting mangoes is one of the best ways to get the most nutrition. Mango Pickle with Jaggery -Theeyati Aava Avakaya Pachadi Unripe mangoes: 10 Groundnut oil: 1 litre Cumin powder: 50 g Fenugreek powder: 20 g Ginger paste: 100 g Garlic paste: 100 g Turmeric powder: 1 tbsp Mustard powder: 500 g Salt: 500 g Red chilli powder: 500 g Chickpea: 50 g Garlic cloves: 100 g Jaggery: 500 g Step 1: Start by cutting the mango in half and make two more halves of each piece, until all the mangoes are square like. Step 2: In a large bowl, add one litre of oil and let it boil. When its warm add cumin powder, fenugreek powder ginger and garlic paste and mix well. The warm oil helps to enhance the flavour of the spices. You can either use UR hands or a hand blender to mix the ingredients. After mixing the ingredients, add turmeric and mustard powder and mix well. Step 3: Add salt, and red chilli powder and blend everything together. Add the chickpeas, remaining cumin powder and garlic and mix well. Now, coat the mangoes in oil, use UR hands, wear gloves to mix the mangoes into the pachadi masala until the cut mango pieces are fully coated. Step 4: Lastly, my grandmother's secret ingredient- jaggery mixed with oil also goes in the pachadi. Transfer the pachadi into an achar jar. This is based on how sweet you like UR pachadi. I used half the quantity recommended. Note: Cover the lid with a cloth and securely tie it. Let the pachadi rest for three days, add oil, chilli powder, salt etc. if needed and check the taste. Mango pickle has many health benefits like improving digestive health, providing vitamin C, and helps in generating healthy gut-flora. Relish in limited quantities.
What’s the first thing that comes to UR mind when you see unripe/raw mangoes? Lip-smacking avakaya pickle or kaachi keri…
Secret To Choosing Healthy Groceries
As the saying goes, ‘you are what you eat,’ and you eat whatever is on UR grocery list. If you bring in lots of junk food into UR house, that’s what you’ll eat. Making smart choices in the grocery store is the key to proper nutrition, for yourself and UR family. While some people love grocery shopping, others see it as a cumbersome task. Shopping for healthy groceries can be the first step to becoming healthy if you do it right. Eating healthy doesn’t have to be expensive, it just requires a bit of planning and knowledge. Having spent a good part of my career helping clients become healthy, one of the first things to prioritise is healthy food shopping, and this is how you can do it. Pick up a few simple shopping tips that make UR trip to the supermarket fun and not boring. We want to make sure U have a blueprint for a cart full of groceries that won’t bust UR budget or diet. 01. Stick to UR checklist Before heading to the supermarket, plan and take stock of what ingredients you require to prepare healthy meals and snacks for the week. Having a well-planned grocery list gets you in and out of the store quickly and makes you stick to UR healthy eating plan without wandering. 02. Take UR family along Involve UR kids/family when UR shopping and preparing food. This will inculcate healthy eating habits during early adolescence that can be passed on through generations 03. Dont shop when UR hungry When you shop on an empty stomach, you tend to fill-up on impulse purchases that are unhealthy. Eat a light meal or snack before heading to the grocery store and you will more likely stick to UR list. 04.Choose rainbow colours Start by filling UR cart with a variety of colourful fresh fruits and vegetables. Remember colour is healthy. The different colours of the rainbow reflect the different vitamins, minerals and phytonutrients found in fruits and vegetables. Have an eye for the colour of the food and the type of nutrient it contains. For example, Vitamin C (orange, yellow colour) is available in oranges, mangoes, lemons and green and yellow peppers. Healthy recipes with local ingredients Get personalized and curated wellness content on URLife.co.in Email address By clicking you agree to T&c and privacy policy The colour of UR food Orange Orange includes carrots and cantaloupes that are rich in antioxidants Mineral “iron” Mineral “iron” is rich in reddish-brown coloured foods such as ragi, jaggery, liver and dark green leafy vegetables Beetroot Beetroot contains a purple pigment filled with antioxidants The different colours of the rainbow reflect the different vitamins, minerals and phytonutrients found in fruits and vegetables. 05. Go seasonal & local Buy seasonal and locally sourced fruits and vegetables near local markets around you. Oranges & almas Oranges and amlas are available in winters in India, and these are great for keeping flu at bay. Watermelons and cucumbers Watermelons and cucumbers in the summer help you replenish fluids lost through UR sweat. Fruits & veggies that use high-pesticides for growth. If possible try choosing organic versions, grow these at home or try to find alternatives. Fruits Strawberries Grapes Apples Vegetables Spinach pottato Letuce Tomatoes Bellpeppers Chillies Carrots Wellness advice from qualified experts Get personalized and curated wellness content on URLife.co.in Email address By clicking you agree to T&c and privacy policy 6. Fill UR cart with these must-haves Meet the pyramid guidelines by filling UR cart with plenty of fruits, vegetables, whole grains, beans, nuts dairy, fish and poultry. Carbohydrates Carbohydrates include whole grains such as multi-grain bread, millets of various kinds, brown rice, etc Protein Protein, choose dairy form local sources, whole lentils (avoid split), beans, legumes, nuts, paneer and soy that’s manufactured ethically. Healthy oils Healthy oils such as extra virgin olive oil (for salads) and sunflower, rice bran, peanut oil, mustard oil and sesame oil (for Indian cooking). If you are utilising ghee or coconut oil in UR cooking, be sure to use it sparingly 7. Check-out the food labels Read the manufacturing and expiry date of the foods and learn to read the nutrition labels correctly. Large print on labels claim “low fat,” “low sugar,” “all-natural.” Be sure UR purchasing something healthy and not being swayed by labels. Most of the time, when these boxes say they are low-sugar check the fat content and when they say low-fat check out the sugar content. Juices that say “contains no added sugar” are made from fruit concentrates. Buying fruits and juicing them at home is the best option to control UR sugar intake. Avoid indulging in food containing trans-fats or trans-unsaturated fatty acids. These are facts that rarely appear in nature but food processing has made them abundant. Join the wellness movement! Get personalized and curated wellness content on URLife.co.in Email address By clicking you agree to T&c and privacy policy 08 Follow the Altman rule When you see the calories of a particular food on the label, always notice the “serving size” and compare it with the total weight of the product. For example, is the calorie content on the label for the entire pack of biscuits or just for two biscuits – one serving?Follow the Altman rule8. Food companies don’t have to report ingredients that are less than 0.5 grams in the specific serving size. This can confuse you and convince you that the food is healthy. 9. Pick minimally processed foods Anything canned or processed has a lot of salt and sugar. Stay away from overly processed foods with ingredients that you’ve never heard of or sound like chemistry-lab ingredients. Choose foods that contain five ingredients or less and skip foods with artificial ingredients, additives and things you can hardly pronounce. 10. shun discounted foods Stay away from any food items when they are on sale or come at a discounted price. Even if you choose to buy, always check the expiry date of the discounted products because they might not be fresh or are close to their expiry date. For example, oils tend to oxidise when they are nearing their expiry date. 11. Reach for the back and dig for the fresh The smart supermarkets have the oldest stock in front or the top shelf to get rid of them quickly. The back row always has fresh food items like; bread, leafy greens, fruits and other vegetables. 12. Bill and Bounce After you are done shopping UR grocery checklist, head straight to billing to avoid the middle aisles where there is junk food! Voila!! You have successfully completed the first step to becoming healthy.
As the saying goes, ‘you are what you eat,’ and you eat whatever is on UR grocery list. If you…
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.
Let UR skin speak Volumes about your health Not everyone is blessed with beautiful or even close to flawless looking…
Stuff To Think About While Cooking
Stuff To Think About While Cooking Our kitchens are considered to be the heart of our household. It is where we cook food and spend time with our loved ones, so it is quite natural to expect the heart of our household to be spick and span at all times. This is why cleaning and sanitising UR kitchen should be taken seriously, especially with the coronavirus scare. We have to do our part in sanitising our homes and ourselves to stay healthy. Hygiene and health go in hand. It’s not just meant for keeping UR kitchen hygienic, cleaning gets rid of harmful germs, bacteria, pests and keeps diseases away. All of which tend to thrive in unhygienic spaces of UR house. Well, I have a few helpful tips, which have always helped me and can help you too in keeping UR kitchen spick and span. Kitchen Hygiene 101 Wash your hands with soap. This is a no brainer and should be done religiously every time you are cooking or doing something in the kitchen. Make sure UR nails are short, clean and without nail polish. Keeping UR nails short avoids food from getting stuck, and any nail discolouration that can happen from the yummy masalas added in our food. Wearing hair caps while cooking or giving it to UR staff while they cook, avoids any unwanted hair in UR food. Ventilate UR kitchen, open as many windows as possible, turn on the exhaust fan to get rid of stagnant air, unpleasant smells and to avoid sweating while you cook. Be happy when UR cooking, because happy people put a lot of positive energy into the food. Invest in one-time use gloves to avoid getting your fingers cut, avoid touching or contaminating any food. This can be easily given to UR staff to maintain hygiene while cooking. Have two cutting boards, one for veggies and fruits and one for meat only. Wash UR cutting boards after every use to improve their shelf-life and basic hygiene. Maintain separate knives for vegetables and meat. This prevents any remnants left behind on the cutting board from contaminating other food items Wash UR veggies and fruits with warm water and salt to get rid of germs, wax and harmful contaminants. Hygiene and health go in hand. It’s not just meant for keeping UR kitchen hygienic, cleaning gets rid of harmful germs, bacteria, pests and keeps diseases away. Clean and wipe the kitchen counter & stove after cooking to ensure there are no grease or food stains to keep UR kitchen clean and pristine. Sweep and mop the kitchen floor to avoid stickiness, stains and pests. This makes you feel good when UR cooking too. Declutter UR shelves and pantry every month to get rid of expired food and unwanted pests, to maintain cleanliness and hygiene. Keep UR food storage containers clean by washing them frequently avoids mould, pests, and food contamination. Throw small and medium-sized food particles in the garbage before washing utensils to avoid clogging the sink. Don’t forget to clean the bottom of UR sink too. Clean UR refrigerator and microwave every week or on a monthly basis with a wet cloth to keep them clean, odour-free and hygienic. Things to remember Always wash your hands whenever you are cooking or in the kitchen. Avoid touching UR hair, phone or face while cooking, because this can cause unwanted bacteria and other contaminants to compromise our food. Wash your dishes and cooking utensils thoroughly after every use. This helps avoid food poisoning and other tummy and health woes. Throw out the trash regularly to avoid unpleasant smells, house flies and germs from lurking around in your kitchen. Deep clean UR kitchen once every month to keep UR kitchen sanitised and avoid contamination of food and curb pests like cockroaches. Label food items and turn UR organisation skills up-a-notch try labelling spices, grains, lentils and other food items to avoid confusion while cooking. With these kitchen hacks and tips, you have no scope of going wrong in keeping UR kitchen spick and span. Tag our URLife and let us know about UR kitchen cleaning hacks and tips.
Stuff To Think About While Cooking Our kitchens are considered to be the heart of our household. It is where…
How To Store Food During Quarantine And Summer
How to store food during quarantine and summer This summer, combined with quarantine gave way to panic buying. We are buying more than we can consume during this period. Doing so gives us a false sense of food security. Unfortunately, this is causing excess food wastage during this hour of crisis, especially with perishable food. Storing UR food increases its shelf life and is extremely budget-friendly. Come to think of it; it isn't a bad idea to revamp an unused space in UR home and set up a pantry. Not just for emergencies, pantries work well during any time of the year too. Be it an emergency or a pandemic; you should not be anxious about starvation. Here is all the information that you needed. Cereals. The common problem that we face with storing cereals is dust, insects and moisture. Corn, wheat, rice, and oats in an airtight container/ bag is the safest way to keep them healthy. Make sure to mark your bags or container with the expiration dates. They are fresh for five months. After that, if you miss the crispness of the cereals, just spread them on a baking tray and give them 5 minutes in the oven at 350 °F before cooking them. Legumes & Pulses. Regularly infested by weevils, legumes/ pulses will be safe in an airtight glass container. Mason Jars are excellent to store them. As an extra precaution, add a bay leaf to the container as it prevents weevils. Make sure that there is no direct sunlight on the jars. If weevils are already breeding, refrigerate the bad for two weeks. Store them after getting rid of the weevils skeletons. Their shelf life will be around a year. Flours. Various flours like all-purpose, wheat, ragi, white, bread, cake, and self-rising flour get infested by insects or weevils. After purchasing these flours, chuck them into your fridge, transfer them to a food-grade airtight container after two days. This will keep away the flour from moisture and insects. Flours easily absorb odours, sterilize the container before storing the flour. Better to consume the flour within a year of storage. Dairy Products. The ideal temperature to store dairy products is 2°C to 4°C. Every refrigerator comes with a specific place to store dairy. This helps in protecting the diary products to absorb odours of the neighbouring ingredients. Always check the expiry date before buying and using dairy products. Herbs and spices. Wash and remove wilted and damaged leaves of the herbs. Cut the roots off and place the herbs in a ziplock bag or perforated bag. They stay fresh when you store them in the coldest part of the fridge (do not freeze). They will stay fresh for a week. For UR whole spices, seal them in an airtight container and keep them away from direct sunlight. They can be used for around two years. Use the ground spice before six months. Store the ground spices in an airtight container as well. To retain as much flavour and colour of chilli powder, refrigerate them. Nuts And Coffee Beans. Airtight containers help keep pasta, grains, nuts and other dry foods fresher for longer. Utilize mason containers, or any water/airtight container will do! Purchase entire bean coffee, and granulate it as required to get the best flavour. Store UR coffee beans in a water/air proof and container to keep it fresh, and use within 3-4 days. (In case if you purchased beyond what you can use in a couple of days, freeze the rest to keep it new.) Meat, Fish, And Eggs. For the fish to be fresh and free from contamination, it should be kept in a bag. Place a bowl of ice in the fridge and store your fish on top of the ice. Eat it as soon as possible! You can freeze fish to keep it fresh for longer durations. Store eggs in their unique carton. In case you can't decide if UR eggs are fresh, place them in a cup of water. Fresh eggs usually sink, while old eggs float. Meat and poultry must be kept in its original packaging if you eat it in the next day or two. If not, enclose it in a ziplock bag, then store it in UR freezer. Vegetables. Leafy vegetables like spinach, amaranth and mustard greens are challenging to stay fresh for a long time. Chop off the roots, wash them and pick healthy leaves. Dry them off on a paper towel. Pack them in a ziplock bag with a paper towel. They will stay fresh for 5 days. Make sure not to place them near fruits or raw meat. Potatoes, Garlic and Onions are safe when placed at room temperature with ventilation. Dividing them into little piles prevents rotting. They will be healthy to eat for about a month. If you purchase unripe tomatoes, store them after washing and drying them in a place without direct sunlight. They will take around 12 days to ripen. Store them in the fridge after they are ripe. Use them within two days. Brinjal, capsicums and lady's fingers retain their freshness in the fridge for about 8 days. Wash them and dry them before refrigerating them. Mushrooms in a paper bag is an excellent way to store them. Place it in the fridge and consume them within a week. Cut a firm cabbage and wrap in clingfilm and refrigerate it. It will be fresh for about 2 weeks. If you have an excess amount, make kimchi out of the cabbage to have an additional source of probiotics. Refrigerate a whole cauliflower with its stalk attached to it. Its shelf life is around 5 days. Carrots, beetroot and radishes stay in a refrigerator for up to a week. Wash them and pack them in a ziplock bag. In general, gourds are unpredictable as a minute scar can result in decreased shelf life. Wash them and dry them. Leave them over the counter, they stay fresh for 3 days. When you refrigerate them, their shelf life will be around 8 to 10 days. Fruits • At room temperature, mangoes are safe to eat for five days. When refrigerated, they can be consumed up till a week. • Berries are quick to go bad. Refrigerate them and enjoy them for a week. • Wrap papaya in a clingfilm, and it lasts up to five days at room temperature. Refrigerated papaya is good to eat for up to a week. • It's better to leave a pineapple on the counter as it ripens in about five days. • Muskmelon and watermelon can last up to 10 days at room temperature. Refrigerate them once they are cut up. • Oranges stay fresh and flavourful up to two weeks when refrigerated. • Never refrigerate bananas. Enjoy their natural goodness over the counter for five days before they completely ripen. Quick glance. Room Temperature - cereals, pulses, roots and tubers, bananas, spices and condiments. Cool places - oils and fats, canned foods. Refrigerator - Fruits, vegetables, milk and milk products, eggs. Freezer - meats, icecream, frozen products.
How to store food during quarantine and summer This summer, combined with quarantine gave way to panic buying. We are…
Give UR Health A Boost With These Spiced Oils
Have you ever tried spicing up UR cooking oils to add an extra zing to UR food? Doing this not only adds flavour to UR food but also possesses therapeutic benefits. Use aromatic oils for pickling and add mind-blowing flavours to UR food. They are amazing with marinades, gravies, salad dressings, dals, and sauces. Here are some DIY spiced oils. CDC states that among returning travellers, respiratory infections are a leading cause for seeking medical care. Upper respiratory infection is more common than lower respiratory infection. In general, the types of respiratory infections affecting travellers are similar to those in non-travellers, and exotic causes are rare. Clinicians should inquire about the details of travel (such as type of travel and travel destinations) when evaluating a returning travellers with a respiratory infection. Why Are We Prone To Infections During The Winter? Changes in temperature Not maintaining hand hygiene Current health concerns Spreading of common colds, viral infections and other illnesses through air Flu Immunity Oil This spicy garlic oil helps in improving immunity and prevents any flu. Ingredients • 5 red chillies Red chillies help in boosting UR immunity levels and fight against illnesses and infections. • 10 black peppercorns Black peppercorns help in soothing a sore throat brings cold relief and eliminates any viral infections. • 1-litre virgin olive oil Olive oil has antibacterial, antimicrobial and antiviral effect s which help fight infections and illnesses. • 5 bay leaves Bay leaves help in treating various ailments, zap UR flu, and give you the relief you need. • 4 cloves of garlic Garlic has a compound known as allicin which converts into other sulphur- containing compounds which give garlic its medicinal properties. This is how garlic lowers UR chances of getting flu, boosts white blood cells in the body and helps you recover faster. Prep 1. Fill a one-litre clean bottle with virgin olive oil, till it is two inches below the rim 2. Add 5 red chillies, 10 black peppercorns, 5 roasted bay leaves, 4 peeled and halved cloves of garlic 3. Cover and store for two-three weeks or until the flavour settles Use it in lentil gravies, meat or even bread. Energy Boosting Oil Do UR energy levels dip during the rainy season? If so, try this energising concoction. Ingredients like star anise, onion and ginger oil are perfect for those grey monsoon months and give you an energy boost! Ingredients • 1-litre sesame oil Sesame oil improves liver health and is a power house of vitamins and minerals. • 3-star anise Star anise acts as a stimulant, improves digestion and boosts energy • 1 onion The phytonutrients in onion help in blood circulation and functioning of the arteries. • 20 g ginger Ginger reduces inflammation and modulates blood sugar levels. Prep 1. Fill a 1-litre bottle with sesame oil till it is two inches below the rim 2. Add 2 inches of cleaned, peeled and lightly crushed ginger, 3-star anise and 1 small diced onion 3. Cover and leave aside for two-three weeks until the flavour is settled Chinese dishes especially seafood and chicken are perfect with the energy boosting oil. This oil works its flavourful magic when its cooked with tofu, paneer, or soybeans. The Detox oil This spiced oil is surprisingly an excellent antioxidant and detoxifier. Ingredients • 1-litre sunflower oil Sunflower oil is rich in vitamin E which protects against colon cancer, it also contains carotenoids which protects against skin, lung and uterine cancers. • 2 crushed walnut halves Walnuts contain glutathione and omega 3 fatty acids which help in natural cleansing of the liver. • 2-inch quill of cinnamon Cinnamon aids in blood sugar control and this in turn aids in weight loss. • Orange rind Limonene and flavonoids present in orange peel help with splenic cleansing. Prep 1. Fill a one-litre bottle with sunflower oil till it is two inches below the rim 2. Add 2 walnut halves that are slightly crushed, a 2-inch quill of cinnamon and a couple of cleaned orange rind pieces 3. Cover and leave aside for two-three weeks or until the flavour is well pronounced Use this oil to make salad dressings, mayonnaise and also as a marinade for chicken, fish and paneer Happiness Oil When UR feeling blue, depressed, hurt, or anxious, all you need to do is start cooking in cardamom and fennel seed oil, and make you feel awesome again! Ingredients • 1-litre rice bran/groundnut oil Rice bran oil has been shown to decrease stress and increase brain serotonin metabolism. • 5 green cardamoms Cardamom is a stress relieving element and a mood elevator. • 1 tbsp. roasted fennel seeds Fennel helps to relieve depression and lift up the mood. Prep 1. Fill a one-litre bottle with rice bran or groundnut oil up to two inches below the rim 2. Add 5 green cardamoms and 1 tablespoon of roasted fennel seeds 3. Cover them and leave them aside for two-three weeks or until the flavour is settled This oil works fab for Indian gravies. Indian food is associated with emotions therefore use this oil to bring a sense of happiness to UR food. Food has medicinal properties. A lot of us don’t realise the affect food can have on us. If UR in tune with UR body & digestive system U can experience a positive change instantly. Happy eating.
Have you ever tried spicing up UR cooking oils to add an extra zing to UR food? Doing this not…
British Heart Foundation Diet
British Heart Foundation Diet British Heart Foundation Diet How many of us can agree on the number of times we’ve felt the urge of turning to a stringent short-term diet plan or a weight loss program? All of these have one thing in common, a promise to deliver fast and promising results. While it is not recommended to follow a hardcore diet meal plan on a daily or long-term basis, some may beg to differ. With all the peer-pressure, body shaming and other emotional troubles we face or experience in our lives can sometimes cause us to succumb to unhealthy eating patterns and habits. But, there is one diet which is simple, diverse and result-driven and goes by the name of British Heart Foundation Diet. So, scroll down a little more and find out more about this fab three-day diet plan. What’s the British Heart Foundation Diet & how does it work? The British Heart Foundation diet is a calorie- restrictive diet designed to promote weight loss. The first three days of this diet, you need to consume 1, 100 - 1,400 calories a day with a low-calorie meal plan with no snacks in between. For the rest of the week, you are encouraged to eat healthy and continue eating UR meals in moderation. This weekly cycle can be repeated until you reach UR desired weight, but in a healthy manner. Anyone with health concerns like hypertension, diabetes or heart disease should try and avoid this diet as it may not suit you. The first three days, you need to consume 1, 100 - 1,400 calories a day with a low-calorie meal plan with no snacks in between. For the rest of the week, you are encouraged to eat healthy and continue eating UR meals in moderation. 3 day diet plan Breakfast Black coffee or tea with low-fat sweetener + ½ orange + 1 slice of toast with 1 tbsp peanut butter Day 1 Lunch ½ (113g) a cup of tuna + 1 slice of toast + Black coffee/tea/water* Dinner 3 oz (85g) any lean meat + 1 cup of (110g) of green beans + 1 cup(128g) of carrots + 1 cup of vanilla ice cream + 1 medium apple + Black coffee/tea/water* Day 2 Breakfast Black coffee/tea/water* + 1 egg (served any style) + 1 slice of toast + 1 banana Lunch 1 cup (226g) of tuna or cottage cheese + 5 plain crackers + Black coffee/tea/water Dinner 2 hot dogs (without bun) + ½ cup (64g) of `carrots + 1 cup of broccoli or cabbage + 1 banana + ½ cup (68g) of vanilla ice cream Day 3 Breakfast Black coffee/tea/water* + 5 plain cracker + 1 oz (28.35g) of cheddar cheese + 1 apple Lunch 1 hard boiled egg + 1 slice of toast + Black coffee/tea/water* Dinner 1 cup of (226g) of tuna + 1 cup (128g) of carrots + 1 cup (100g) of cauliflower + 1 cup (160g) of melon + ½ cup of (68g) of vanilla ice cream + Black coffee/tea/water* Condiments Allowed On the 3 Day Diet Lemon juice Salt and pepper Mustard Cooking oil spray Variations On The 3 Day Diet Orange instead of grapefruit Tuna instead of cottage cheese or vice versa Frozen yoghurt instead of ice cream Cauliflower instead of broccoli and vice versa Green beans instead of broccoli or cauliflower Beetroot instead of carrots Toast instead of 5 plain crackers Eating Hacks Get an early start to every meal; timely eating habits avoids you from skipping your meals. Doing so can help you understand how important it is to monitor UR food intake and inculcate healthy practices. Break UR fast with high-protein foods this keeps you satiated for much longer and gives you the energy you require throughout the day. Eggs, sprouts, oatmeal, or a smoothie are good sources of protein. Keep UR lunch low carb and avoid feeling the lazy buzz. Try including a veg sabzi, brown rice or rotis and lentils. Have light dinners to avoid indigestion, upset stomach and heartburn. Try eating grilled veggies, some protein or a bowl of soup. Burn those calories after dinner or lunch. Go out for a short walk, take the stairs, exercise, or walk while you talk on the phone. When in doubt, consult, no one can give you sound advice better than a certified nutritionist or trusted nutritional advisor. They can help you avoid unnecessary health concerns, poor food habits and more. Avoid sugary beverages, sodas, artificially flavoured foods, fried food, junk food and calorie-filled foods. Myths & Facts On British Heart Foundation Diet Myth 1: You are on a diet for only three days. Fact: This is not true. Even though this diet is designed for 3 days, you however should continue to manage and observe your calorie intake for the remaining days of the week. Myth 2: This is a very healthy and nutritious diet. Fact: This diet is not low-fat, low cholesterol, or a low-sodium diet, it is only a low-calorie diet. As a result, it is not a healthy or suitable choice for individuals with health concerns like high cholesterol, hypertension, diabetes and heart disease. Myth 3: You don’t need to count calories in this diet. Fact: Whether UR following a 3 day diet programme or the rest of the four days of the week, you have to keep in mind to eat in moderation. If UR switching one type of food with another, for instance a non-vegetarian option with a vegetarian one, while making sure the calorie intake still remains the same. Whip your waist into shape. Now, you can also get UR personalised 3-day eating plan from one of our trusted and certified nutritional advisors. Don’t fall short on UR wellness, consult our nutritionists to get the best results to enhance URLife, health and nutrition.
British Heart Foundation Diet British Heart Foundation Diet How many of us can agree on the number of times we’ve…
DASH Diet – UR Healthy Choice For Weight Loss
DASH Diet – UR Healthy Choice For Weight Loss Developed by the National Institutes of Health (NIH), the DASH diet stands for Dietary Approaches to Stop Hypertension. It is a high fibre diet that is aimed at reducing blood pressure without medication. DASH diet also shows significant results in losing weight, strengthening UR bone health, managing and preventing diabetes together with lowering cholesterol. The force of blood against artery walls that rises and falls during the day is called blood pressure. When it tends to stay elevated over time, it is dangerous because it makes the heart work too hard. This force of the blood flow harms arteries and organs like the heart, kidneys, brain, and eyes. High blood pressure is hard to detect as it doesn’t show warning signs or symptoms. Once UR blood pressure is high, it generally lasts for a lifetime. If it is not controlled, it may lead to heart and kidney disease, stroke, and blindness. The original purpose of the DASH diet was to lower blood pressure, and studies revealed that it contributes to weight loss as well. The best part of this diet is that you need not subdue UR food cravings. Who Can Adopt The DASH Diet? Anyone can follow the DASH diet. It is a healthier version of UR everyday diet, which includes fruits and vegetables, low-fat dairy and lean meats for protein and good fats. It doesn’t restrict you from UR sugar cravings, and UR entire family can follow this diet and benefit from it. How It Works The DASH diet is tailored to provide you with key nutrients like calcium, potassium and magnesium – all of these contribute in lowering blood pressure, if UR at risk and otherwise keep you healthy. When more amounts of vegetables, fruits, whole grains, low-fat dairy & nuts are included in the regular diet, it decreases the chances of deficiencies. It thereby keeps UR heart and UR body in pink of health. Excess sodium tends to hold excess fluid in the body. This increases the blood pressure and creates an added burden to the heart. DASH Diet And Weight Loss The inclusion of foods like high fibre whole-grain foods, vegetables and fruits, together with the ideal amount of protein makes this diet an acclaimed solution for weight loss. Types of DASH Diets A variation in the type of DASH diet to follow is solely based on our sodium intake levels. There are two types of DASH diets, both aiming to lower the sodium intake in UR regular diet. You can select UR version according to UR health requirements. Lower sodium DASH diet: 1,500 milligrams sodium per day Standard DASH diet: 2,300 milligrams sodium per day 2,300 mg of sodium measures to a 2/3rd teaspoon salt per day. The typical Indian diet includes around 10.8-11gms of sodium per day which is more than two teaspoons. Culturally, the South and East Indian diets consume more amount of sodium. Excess sodium tends to hold excess fluid in the body. This increases the blood pressure and creates an added burden to the heart. The high levels of sodium and low levels of potassium increase the risk of stroke, heart failure, osteoporosis, stomach cancer and kidney disease. Learn to cut back on sodium in UR diet. You may notice a difference when you start eating low-sodium foods. If UR food tastes too bland, gradually introduce low-sodium foods and cut back on table salt until you reach UR sodium goal. This will give UR palate enough time to adjust. DASH Diet Structure Category Products Serves per day Whole-grains Brown cereal like millets, quinoa, brown rice 6-7 Fruits Banana, watermelon, apple, oranges 4-6 Nuts and seeds Almond, cashew, pumpkin seeds, pistachios, flax seeds 1 to 2 Dairy products Low-fat yoghurt, buttermilk, curd 2 Fats Butter, cheese, margarine 0-2 Oils Cooking oil 0-2 Red meat Lamb, goat 0-2 Sweets Cookies, chocolates, sugar, pastries 4-5 (per week) Lean meats Fish and Chicken 0-2 Benefits Reduces the risk of cardiovascular diseases and stroke. Averts renal diseases and improves eye health. The fibre content in the diet controls a lot of UR food cravings and improves gut health. This high-fibre produces a sufficient amount of B12 in the large intestine, in turn, reduces the micronutrient deficiencies. Also, fibre helps control blood sugar levels. Aids in achieving healthy weight. Contributes to UR bowel health. Lowers UR bad cholesterol (LDL) and improves good cholesterol(HDL). Early morning Warm water with lemon and chia seeds Breakfast Oats upma/ oats dosa/ ragi dosa/ egg dosa – with steamed veggies or sambar Mid-morning Fruits – banana/ watermelon/ apple/ oranges/ strawberries/ melons/ coconut water Lunch Millets/ quinoa/ jowar roti – with spinach/ broccoli/ tomatoes/ sweet potatoes/ beetroot Snacks Ragi malt/ fistful of nuts/ sprouts chat/ makhana bhel/ apple, beetroot and carrot juice (1 glass) Dinner Millet upma/ quinoa kichdi/ jowar roti/ ragi roti – with lean meats like chicken breast or grilled fish The potassium content of various food groups Food groups Potassium (mg) Vegetables Potato, 1 medium Sweet potato, 1 medium Spinach, cooked, 1/2 cup Zucchini, cooked, 1/2 cup tomato, fresh, 1/2 cup Romaine lettuce, 1 cup Mushroom, 1/2 cup Cucumber, 1/2 cup 926 540 290 280 210 140 110 80 Fruit Banana, 1 medium Apricot, 1/4 cup Orange, 1 medium Cantaloupe chunks, 1/2 cup Apple, 1 medium 420 380 237 214 150 Nuts, seeds, and legumes Cooked soybeans, 1/2 cup cooked lentils, 1/2 cup cooked kidney beans, 1/2 cup cooked split peas, 1/2 cup Almonds, roasted, 1/3 cup Walnut, roasted, 1/3 cup Sunflower seeds, roasted, 2 tbsp Peanuts, roasted, 1/3 cup 440 370 360 360 310 190 124 120 Low-fat or fat-free milk and milk products Milk, 1 cup Yoghurt, 1 cup 380 370 Lean meats, fish, and poultry Fish, 85g (approx.) Chicken, 85g (approx.) 200 – 400 210 DASH Diet Tips Add a cup of vegetables to both UR meals. Concentrate on having no-fat or low-fat condiments. Learn to read nutrition labels to check the amount of sodium in the diet. Include physical activity as a part of UR lifestyle. Include fruits as a snack from the potassium table listed above.
DASH Diet – UR Healthy Choice For Weight Loss Developed by the National Institutes of Health (NIH), the DASH diet…
5 Questions to ask UR nutritionist
5 Questions to ask your nutritionist. Doctors of the future are those that treat nutrition as medicine and work with certified professionals to prescribe a healthy eating plan for their patients. Food is medicine and U R what U eat. 80% of lifestyle diseases are a result of bad eating. If you believe, prevention is better than cure than consulting a qualified nutritionist is absolutely necessary. A nutritionist helps you set a lifestyle, for me, he/she is as important as my doctor. Make sure UR nutritionist is not an enthusiast but has, a. PhD/MSC in diet/nutrition/clinical nutrition. b. PGD in Sports Nutrition, experience counts for only 40%. There are so many diets out there, what is UR USP and on what basis are you planning to suggest a plan for me? This helps understand the approach that’s going to be followed. Nobody knows UR body better than you. Check if the approach suits UR lifestyle before committing to a plan. Family, budget and living environment can play a huge role in meeting goals. Choose wisely. Has UR nutritionist asked about UR budget, working environment, UR daily lifestyle, levels of stress, blood work, medical history and reason to lose weight before prescribing a plan? If UR nutritionist doesn’t spend time understanding you, he/she obviously doesn’t care. Find someone within UR budget that can advise you correctly. Many people avoid going to a nutritionist thinking that it may increase the spend on groceries per month. A good nutritionist will help you plan for the family and give you enough knowledge to work within UR budget. If they forget, don’t forget to ask. How do I keep in touch & how will you track my progress? A lot of nutritionists have assistants that they work with. It’s fine as long as UR disciplined and can check in with the main nutritionist every 15 days. Connect with the team a minimum of once a week. Buy short term packages, see how they work and then commit to a longer plan. Don’t get swayed, U know UR willpower and determination best. If possible, keep a daily food log to track UR progress. Be honest with yourself. What are the key takeaways that need to be followed to achieve my goal? A nutritionist should set guidelines that are easy to work-around. Adapt them to UR lifestyle and get one step closer to achieving results. Who doesn't like junk food after a long day or on a cheat day! I’m not against indulging but find a balance. UR nutritionist should guide you towards being conscious of what you consume. What happens if I don’t reach my goal and cheat a bit? Well, discipline is key if you want to be successful in anything in life. It’s hard for me as well but it's all about willpower. Personally, I recommend shorter goals as its easier to be strict. If you decide to cheat then don’t have great expectations. UR body will respond only when UR mind is set to achieve UR goal. If you don’t reach UR desired goal, give it another shot. But try harder next time, practice portion control, try intermittent fasting or other ways to change UR spontaneous eating patterns. I truly believe in trying, try & keep trying till you succeed.
5 Questions to ask your nutritionist. Doctors of the future are those that treat nutrition as medicine and work with…
Life changing facts on emotional eating
When times get tough, our food patterns turn to eating emotionally. Some may just starve while others may binge. Did you know that there’s a connection between emotional eating and our food cravings? Know which hormones trigger UR food cravings Cortisol, also known as the primary stress hormone, causes our emotions to fluctuate. This stress hormone regulates how our bodies utilise proteins, fats and carbohydrates. If you’re stressed or anxious, UR cortisol starts to kick-in causing you to have sugary, fatty and salty food cravings. Dopamine is a neurotransmitter associated with learning about rewards. It usually kicks into gear at the promise when something positive is about to take place such as; eating your favourite food, indulging in an activity of your liking or more. The ‘comfort food’ we turn to sends a dopamine surge, making us want the high all over again. Serotonin is the happy chemical, which drops down when U R disturbed or depressed. Serotonin can't be found in food. High-tryptophan foods like; cheese, chicken, turkey, eggs, tofu, etc can boost your serotonin levels. Eating carbs can also boost your serotonin levels, which uplifts your mood instantaneously. For example, eating UR favourite chocolate or sugary treat can give you a serotonin rush. Emotional memories & food Feeling uneasy or unhappy and being unaware of how to deal with our emotions can result in overeating. Cake, ice cream, sugary treats and other irresistible junk food come first to the mind. Junk foods are associated with happiness as we have emotional memories around them. Comfort food & positive memories Comfort foods are linked to UR favourite memories – Dadi ki dal, Ghar ka khana etc. Happy, comforting memories are rekindled through food. Slurping a bowl of Maggi or hot rice with ghee, dal and pickle can be mood elevators if attached to positive memories. When you feel rejected or anxious, eating any of these foods can instantly comfort you and bring back happy memories. Be mindful when UR hungry, ask yourself whether you are hungry for food, or if you need something else. Save How to control emotional eating Emotional eating is acceptable when it is done in moderation. But, when this becomes a habit, it can be a sign of concern. It all comes down to how we separate our emotions from eating. Remember that the purpose of food is to nourish. Food ideally should be treated as medicine. Be mindful when UR hungry, ask yourself whether you are hungry for food, or if you need something else. Do not confuse thirst for hunger. Jotting down what you eat or taping notes on your fridge can help you recognise you’re eating patterns. Healthy recipes with local ingredients Get personalized and curated wellness content on URLife.co.in Email address By clicking you agree to T&c and privacy policy A study conducted in 2018 by NCBI on Emotional eating and weight regulation: a qualitative study of compensatory behaviors and concerns suggests Emotional eating, or overeating in response to negative emotions, is a behavior endorsed by both normal weight and people with overweight/obesity. For some individuals, emotional eating contributes to weight gain and difficulties losing weight. However, there are also many who engage in emotional eating who maintain a normal weight. Little is known about the mechanisms by which these individuals are able to regulate their weight. Ask yourself Am I hungry or thirsty? Yes or no? What do I want to eat? What am I feeling? Is it worth it? If I eat what I want, what do I need to do in order to strike a balance? Find a safer alternative to food when you need instant emotional support. Easier said than done, but it’s worth exploring. Try walking, gardening, cleaning UR home or indulge in healthy cooking. When we eat, the goal should be to enjoy the experience. No guilt after! Don’t be hard on yourself just be mindful.
When times get tough, our food patterns turn to eating emotionally. Some may just starve while others may binge. Did…
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
Six meals a day might sound a lot in terms of weight management and maintaining energy levels, but when done…
The Sense In Eating Seasonal
Seasonal fruits and vegetables produced in local farms are fresh as the nutrients are retained due to less transport time. We all like to eat mangoes all-year-around and the best time to eat them is in the summer with a scoop of yoghurt or ice cream! Crops that are picked at the peak of their ripeness are full of flavour and taste. The joy of eating fresh produce can keep you high as you relish the freshness and flavour of the seasonal foods. Eating seasonal foods is a simple food philosophy, which should become a part of your health goals because of their innumerable health benefits! Seasonal Must-Haves To Add To Your Diet. Make a grocery checklist of the local fruits and veggies with the seasons. Buy from a local farmer; choose fresh and locally sourced vegetables and fruits. Add two different seasonal fruits a day to your snacks. Insane Nutrients You Can Get From Eating Seasonally. Melons in the summer are a must-have. They contain 92 per cent water, which prevents dehydration, balances electrolytes and keeps your skin on point. Oranges in winter can be comfort food. They are low in calories, provide satiety with its fibre and are rich in Vitamin C. Oranges are loaded with flavonoids that fight inflammations and infections in the winter. Skin becomes dry and rough in winter; eating oranges regularly can make your skin soft because of the collagen properties. Pumpkins in monsoon are a rich source of vitamin A and fibre. Eating them during monsoons provides satiety and vitamin C helps ward off colds and cough too. Secret Health Benefits Of Eating Seasonally. Seasonal must-haves support and encourage local farming, reduce the environmental damage caused due to non-seasonal foods which are transported, exposed to irradiation and hothouses. Freshly produced seasonal foods retain their pigments and anti-oxidants and provide essential nutrition. Seasonal foods are low in pesticides and other contaminants. They are fresh and easy to grow. Seasonal foods can be bought in reasonable quantity and stored for later use to prevent any contamination. Nature has provided us with seasonal foods with lots of benefits like winter has many comfort foods to keep us warm and vitamin C-rich foods prevent colds and infections. Same way, summer foods hydrate us and avoid heatstrokes Eating only seasonal foods may not be possible every time, still making sure to have them in your seasonal grocery checklist can be a boon to your health. Freezing seasonal foods is a good idea so you can use them at any time of the year. You can add them in soups, smoothies and even curries.
Seasonal fruits and vegetables produced in local farms are fresh as the nutrients are retained due to less transport time….