Thakkali Sadam With Brown Rice
Begin by soaking the brown rice for half an hour. Strain out the water and combine the brown rice with 2 1/4 cups of water in a pressure cooker. Cook for 5-7 whistles and remove it from the heat. Ease: 5 Servings: 5 Cooking time: 30 Approx cost: 250 Nutritive Value Energy: 152.2Kcal Carbs: 18.8g Protein: 3.1g Fat: 7.3g Fibre: 2.4g Ingredients Uncooked brown rice: 1 ½ cups Ghee: 2 tablespoons Jeera: 3/4 teaspoon Mustard seeds: 3/4 teaspoon Urad dal: 1 tablespoon Cashew nuts: 8-10 Asafoetida or hing: 1 pinch Green chilli (slit in half): 1 Curry leaves: 1 handful Onion (sliced): 1 Chopped garlic cloves: 2 Chopped tomatoes: 4 Kashmiri chilli powder: 1 teaspoon Turmeric powder: 1/4 teaspoon Garam masala: 1 teaspoon Coriander powder: 1 teaspoon Fennel seeds: 1 teaspoon Coriander leaves (chopped): 3 tablespoons Jaggery: 1 teaspoon Salt per taste Preparation Begin by soaking the brown rice for half an hour. Strain out the water and combine the brown rice with 2 1/4 cups of water in a pressure cooker. Cook for 5-7 whistles and remove it from the heat. Let it cool completely and open the cooker. Fluff the rice with a fork and leave it to cool down. Heat the ghee/oil in a kadai. Add in the jeera and mustard and cook till they splutter. Now put in the urad dal, cashew nuts and hing. Cook till the nuts roast well. Add in the sliced onions, garlic, chilli and curry leaves. Cook until the onions become softer but still hold their shape. Now it is time to add in the tomatoes. Cook it till it’s mushy. Sprinkle in the chilli powder, turmeric powder, garam masala, coriander powder, fennel seeds & jaggery. Keep cooking till the whole mixture is soft and the spices are well roasted. Add in the cooked rice along with salt and mix well. Mix in the coriander leaves and serve hot! Health benefits Brown rice is a highly nutritious food. It is a whole grain that is relatively low in calories (216 calories per cup), high in fibre, gluten-free and can be incorporated into a variety of dishes. It has no trans-fat or cholesterol and only trace amounts of fat and sodium. Low GI Food: The fibre in brown rice helps lower cholesterol. It moves waste through the digestive tract, promotes fullness and may also help prevent the formation of blood clots. Tomatoes contain lycopene and vitamin C that have antioxidant properties which help protect cells from DNA damage. Ghee consists of fat-soluble vitamins, which aid weight loss. Ghee also plays a key role in balancing hormones and maintaining healthy cholesterol. It has a high heat point which prevents it from producing free radicals that damage cell function. Cashews are low in sugar and rich in fibre, heart-healthy fats and plant protein. They are also a good source of copper, magnesium, and manganese — nutrients important for energy production, brain health, immunity, and bone health.
Begin by soaking the brown rice for half an hour. Strain out the water and combine the brown rice with…
Solid Arm Workout For Men
To keep our body fit and in shape, we often undermine the importance of arm workouts. If we are smart about our workout, we can make the most of our workout regime through our daily routine. Also, we need to be careful of not overworking our arms as this could stunt their development. There is no specific arm workout that yields different results for men and women as their muscle and tissue structure is the same. But the stage of the workout plays a significant role. So check if you are in the beginner stage, intermediate stage or advanced stage. Here are a few workouts to help you pump up your biceps! Few things to know before you start: ● Dumbbells are the top choice equipment required for an arm workout ● Choose a weight that you are comfortable with for 12-15 reps ● Do not go beyond 12-15 reps for your first set ● Biceps consists of two parts, the long head (length of bicep) and the short head (peak muscle) ● Don’t use momentum to work out as it leads to injury ● It is beneficial to work out your arms while doing your daily exercises as the muscles will already be warmed up ● When you put the muscles under tension for 3 to 5 seconds, you seize the maximum advantage of that exercise Bicep Barbell Curls • Stand up so that your torso is upright when you hold a barbell at a shoulder-width grip. Your palms should be facing forward and elbows close to your torso. • Keep your upper arms stationary and curl the weights forward while contracting your biceps and exhale. Only your forearms should move. • Continue this movement till your biceps are contracted and the bar is at shoulder level. Hold this contracted position for a second while squeezing your biceps hard. • Slowly begin to bring the bar back to the starting position as you inhale. Hammer Curls With Dumbbells • Stand up straight with your feet even with your hips. Your stance should be solid and stable. The dumbbells should rest next to your thighs and your elbows should be straight. • Brace and align your torso by contracting your abdominal muscles. Pull your shoulder blades in the depressed position and make sure your neck is aligned with your spine. • Bend your elbows slightly to take the tension into your biceps. • Slowly bend your elbow until the dumbbell almost touches your shoulder; be careful not to let your elbow move forward. • When your dumbbell reaches the high-point of the lift, hold it there for just a moment and squeeze with your hand to flex your bicep. Slowly straighten your arm to lower the dumbbell to the starting position, keeping your back straight. Repeat the process with the other arm. Standing dumbbell curl ● Stand straight up, keep your feet together and hold the dumbbells by your side. ● Make sure that the dumbbells are not touching your body and your palms are facing upwards. ● Keep your shoulders depressed and see that your elbow don’t come up. ● Lift by bending your elbows slightly so that there is tension in your biceps. ● Curl the dumbbells up. ● Squeeze your biceps hard and then lower the dumbbells back to the original position. ● This can be performed as a unilateral movement or a bilateral movement. Twist curl ● Stand upright to tighten your torso and in this position your palms should be facing your body. ● Start by curling one arm up to your shoulder. ● Midway of the curl, rotate your wrist so it faces your body at the top of the movement. ● Pause for a second and slowly return the dumbbell to the original position, rotating back midway through the movement. Tips to remember ● Focus on form, breathing technique and posture. ● It’s important to be in the right posture and maintain the right form while using the complete range of motion of the exercise. ● If you don’t use the complete stretch and squeeze the muscles, it will strain your joints.
To keep our body fit and in shape, we often undermine the importance of arm workouts. If we are smart…
Weight Lifting Myths BUSTED
Weight training for women has only recently become common as women would earlier steer clear from weights. This is mainly due to the many false beliefs. To better understand why there are many myths around women and weightlifting or strength training, we first need to be aware of a few basic facts. The hormonal composition of a woman and a man is different. For example, a woman’s body produces only 10 to 15% of the testosterone of a man. So it’s very hard for women to get bulky and build muscle mass unless they train for many hours a day for many years! Let’s look at some more myths and facts about women and weightlifting. Myth 1: Lifting heavy weights makes women bulky The body image of being bulkier and weight issues are often interlinked. By lifting heavy weights or doing strength exercise, UR muscles get stronger and denser as opposed to the popular opinion of them getting bulkier! If you face weight issues, controlling UR diet specifically with regard to your calorie intake is the best approach. Weight training and strength training is beneficial for women, as it increases bone density and muscle density. Additionally, it improves metabolism, helps you to eat better and tones UR body too. Myth 2: Spot reduction is possible Do not fall for the advertisement gimmick of spot reduction. We are biologically programmed to store fat as a source of energy in certain areas. For women, it is mostly the lower belly and the hips. Many women tend to hit the gym for a flat belly. The truth is spot reduction does not exist! Diet plays a huge role in losing this fat. So instead of trying 1000 crunches to burn the fat in your belly, it’s better to focus on UR diet instead of damaging your muscles and tissues. Managing your food is better for UR overall health and fitness. Work with UR nutritionist to select foods that will not only help you achieve your exercise goals but will also provide you with ample nutrients. Myth 3: Cardio burns more calories than weightlifting Though cardio exercise does keep you fit and safe, the results you get from doing cardio exercises will drive you farther away from your target. Adding any strength exercise to UR workout routine will help you develop lean muscle mass and help you get rid of more calories. So don't rule it out entirely! Due to the after-burn effect associated with strength training you can benefit both ways - burn calories while working out and after working out too! But beware; when you take up strength training there will be wear and tear of tissue and muscle. Remember, all it takes is time, nourishment and sleep to get restored and repaired. Myth 4 - The older you get, the more dangerous weightlifting becomes The older you get, the more you are at risk of bone and muscle loss, decreased endurance and a sluggish metabolism. Frequent exercise, particularly weightlifting, will help reverse the ageing process and keep your body in good shape! Taking up a strength training regimen will help to create muscle successfully and also improve the strength of UR joints and tendons. Overall, lifting weights will help boost the quality of UR daily life and decrease the risk of preventable accidents in old age. Myth 5: One plan fits all Every one of us is different and one plan does not fit all! If you are inspired by someone on social media and aim for a fab body, you need to tailor-make your exercise routine and regime. Don’t get carried away by UR favourite movie star or by someone who has toned their body and their routine. Get to know what will work for you and what UR limitations are. Follow you exercise routine with passion, dedication and persistence to reach your fitness goals.
Weight training for women has only recently become common as women would earlier steer clear from weights. This is mainly…
Lifting Weights Doesn’t Make U Big! Eating Biryani Does.
Nobody is perfect and there’s no such thing as a perfect body. We need to feel comfortable in our own skin and accept ourselves for who we are. Beauty as we know comes in different shapes and sizes. There are many different body types in the world and you need to embrace yourself for who you are. Women usually tend to live according to previously set standards of beauty. There seems to be some kind of obsession about having the perfect features and perfect body. Celebrities, especially women, are under constant scrutiny. There is body shaming by critics and anonymous trolls on the internet. Their body is either too fat or too skinny and never good enough. In my opinion nothing can be more beautiful than being confident and loving yourself! Take charge of your negative thoughts and you will feel more confident. Don’t put yourself through any kind of stress, because you’re already perfect. Love your body just the way it is! Fashion trends may pressurize you to look like a mannequin, but it’s just not practical and healthy to be size zero. You are never going to be able to please everyone so there is no use trying! Loving URself just the way you are will help you become the best version of URself. Developing a positive outlook is very important. Be proud of your body and just be you. No matter what people say or expect, be comfortable in your body and love yourself. You need to be OK with not being perfect. Society can be very judgmental at times, but you need to stand up against body-related stereotypes. Just ignore any negative comments about your body and the way you look. Also, in case you are struggling with weight gain due to health issues like a hormonal imbalance, just deal with it in a healthy way. It’s your health that matters and not anyone’s opinions about you. I believe you need to love the skin you’re in. I work out to stay fit, to be healthy, strong, and energetic and feel good! I don’t work out to lose weight or to get a ‘perfect body’. I feel you should choose to take care of yourself because you want to, not because you want to follow the false perception of what your body should look like! The size of UR waist has nothing to do with UR worth. Don’t let UR mind bully UR body!
Nobody is perfect and there’s no such thing as a perfect body. We need to feel comfortable in our own…
Why Women Are Scared To Lift Weights
When you enter a gym, what do you see? Most women are generally busy doing cardio while the men stay crowded around the weights. This scenario is mainly due to a preconceived notion that weights are for men only and women should always be graceful and elegant and stay away from the bulky weights. Wonder why society has encouraged this kind of misogynist thinking. However, the truth is strength training is important for toning and also for that extra calorie burn. There are many other benefits of strength training and women should definitely not miss out on the same! Gender stereotypes tend to keep women away from weights, making them stick to cardio exercises and encourage the use of equipment such as the treadmill, elliptical and stationary bike. The gender stereotypes are encouraged by the extensive attention given to men’s sports and upholding of “male qualities” like competition, aggression and strength. Unfortunately, there is some sort of double standard with regard to women lifting weights - women are only expected to be toned and not have big muscles. The fear of looking MANLY with big built muscles keeps women miles away from the heavy weights. Women steer clear from lifting weights due to the fear of bulking up. According to experts, women need considerable many more hours of weightlifting than men, on a daily basis to really get bulky. Moreover, to become muscular there needs to be drastic diet changes as well. Strength training cannot make a woman bulk up so easily due to hormonal differences. Women have less testosterone; therefore, the body responds very differently to weightlifting. To actually bulk up like the way men do when they lift weights, women would need to consume excessive calories combined with an intensive weight training program. Nutritionist Advice Our Food Scientist Dr Lakshmi. K says “In a balanced and healthy diet, a woman consumes about 0.8gm/kg bodyweight protein. To work on muscle building and advance workouts, the protein intake should be gradually increased to 1gm – 1.4gm/kg body weight. Before taking the leap of faith, please contact your nutritionist as they can assess your health conditions (if any) and give you a customised diet that caters to your muscle-building needs. In general, increase the consumption of protein by adding an additional amount of 200gm in a week to your diet. If you are above 35yrs and are looking for strength and muscle training, your nutritionist will chart a diet based on your renal profile. The renal profile lets them know the creatinine levels and urea level in your body depending on which they will advise you on your protein intake.” Strength training makes you more energetic, helps you burn more calories and fat and also aids in preventing muscle loss due to aging. When you lift weights you not only improve your strength but also increase your basal metabolic and boost bone strength. In fact, weightlifting helps elderly people combat health issues such as hypertension, muscle loss and abnormal glucose tolerance as well. It also makes them independent. Expert Advice by Dr Rabindera Nath Mehrotra Endocrinologist Normal Hormone levels For Women & Men (Adults) Age Male (in ng/dl) Female (in ng/dl) 17 to 18 years 300-1,200 20-75 19 and older 240-950 8-60 There is no given testosterone level which helps in gaining muscle as such for women. With normal aging and lack of exercise anyone is bound to lose muscle mass. To maintain muscle mass one needs to have adequate calories/proteins- containing essential amino acids and exercise—resistance exercise. Doctors also measure an individual’s testosterone levels alongside Tanner staging; this is where the Tanner scale can monitor the visual growth of adolescents during puberty according to five stages rather than an individual’s specific age range. Benefits Of Resistance Training For Women Enhanced insulin sensitivity, decreased risk of diabetes, which is helpful for women with PCOD. Resistance training also helps women protect against osteoporosis and increases bone strength. Better muscle strength decreases the chances of fall and fracture. Better sleep/ lowers depression and anxiety levels Women don’t have much risk of bulking when compared to males. Resistance training helps women with improving their body shape. Start with sessions of 15 to 20 minutes twice weekly –gradually Lifting weights undoubtedly improves your physical appearance but along with this it also enhances UR confidence. It disciplines you and makes you positive. Strength training helps you believe you can take on challenges which in turn help you push yourself to set goals and achieve them! I believe weight training helps in all aspects of life. Ladies, don’t hold back, go ahead and lift those weights! Not only will you look better, but you’ll also acquire a sense of achievement! Don’t forget, your clothes will fit better too! Strong Women are Respected & UR stronger than U think.
When you enter a gym, what do you see? Most women are generally busy doing cardio while the men stay…
Are UR Current Problems Connected To A Previous Life?
Dormant memories from a previous lifetime can adversely affect our present life in various ways. There are also certain things we may experience in our daily life that may have a deeper meaning or explanation. Many of us are fascinated by paranormal, clairvoyant phenomenon and also the concept of Déjà vu, which interestingly means, ‘you’ve lived through the present circumstances before.’ Let’s say there’s an alternate reality where time is infinite and the past, present and the future can coexist in one moment and UR present life may be one of the specks of what makes UR soul and its identity a whole! Sometimes, certain ailments cannot be cured by medical science. In such a scenario, therapists claim that past life regression therapy (PLRT) can help you get over certain physical, emotional and mental ailments that may be causing you distress. This is because it is believed that suppressed or dormant memories can sometimes get manifested in physical or psychological problems. Moreover, a past life imprint can show itself as an illness, pain or disease, all of which can hold you back from reaching your full potential. What is past life regression? Past life regression therapy taps into our subconscious mind to relive what practitioners believe to be memories of our past lives or incarnations. Time and space cease to exist when we begin to explore different dimensions in altered states of consciousness and unveil the previous chapters of our life. Alternatively, we see several layers of truth where all representations of our past lives exist concurrently. So while our souls are reincarnated many times, we end up carrying forward our regrets, fears or unsolved issues from our past lives into our present life. Reincarnation You may be surprised to know that your soul may have been reincarnated several times! Many past life regression sessions have even astonished the practitioner and the soul-searcher with the accurate details presented during a session. This could mean that the reason behind your fears or ‘strange feelings’ may be as old as time! People all over the world have been trying regression therapy to find the root cause of their unexplained phobias, pains, unresolved feelings or to connect with a departed loved one. But only after making that connection and finding the root cause of a persistent issue can individuals get cured and balance their karma. Past regression therapy has helped many relive and resolve some of their innermost thoughts that they may have carried over from their previous lives. Connecting with the spirit world It is frequently observed that our feelings are often more intensified when we lose a loved one from the physical realm. So if you’ve lost a loved one and feel that they are watching over you, it may be because they actually are! Spooked? Don’t be. Experts feel we don’t have any reason to fear because at times, a departed soul just wants to connect with a loved one and may also utilise physical mediums to do so. These encounters can offer individuals the much-needed reassurance and closure they may be seeking after the death of their loved ones. In some instances, spirits find objects, memories or some thread when they are trying to communicate with us. Additionally, when we are soul-searching, we open a channel of communication which helps us reveal parts of our previous lives. But just as science hasn't come close to fully explaining the remarkable workings of the human psyche and psychic phenomena, similarly past regression therapy doesn't offer what would be universally accepted as scientific proof to back up its assertions. However, regression therapy has undoubtedly proven to help many people find their life's purpose and in some cases also assist them in reconnecting with their lost loved ones. Heal UR Life After losing a loved one, reconnecting with them via past life regression has provided many people with emotional healing. Fascinatingly, eighty per cent of people who've tried past life regression therapy have found their peace. Furthermore, it’s definitely comforting to know that our loved ones never really die but are actually around (though not physically) and we can communicate with them by using the right medium. According to experts, when a person dies, the soul which is immortal moves on in its journey as it is ever evolving and in the process of discovering itself. We need to respect this. Cause & Effect Everything is connected and happens for a reason. Unveiling the root cause of a specific phobia or a suppressed feeling has helped many heal and overcome their fears. So if UR suffering from something that science cannot explain, try past life regression therapy to bring about harmony in UR life. Remember, UR present life can also influence UR past life or other life for precisely the same reason. This is why we always need to be mindful of the choices we make.
Dormant memories from a previous lifetime can adversely affect our present life in various ways. There are also certain things…
Red Cabbage Falafel Pockets
In a bowl mix the grated carrots, cabbage and the chopped onion. Add the brown rice vinegar to it along with a bit of salt and set aside to pickle. Serves: 4 Cooking time: 40 mins Ingredients Whole red cabbage: 1 (if this is not available can use green cabbage or pita bread) * Clean it well and peel the leaves with hand to get big size pockets (chop of the parts which are very hard) Grated carrot: 1 Grated green cabbage: 150gm Thinly sliced onion: 1 Hummus: ½ cup Hung curd: ½ cup Zatar spice for seasoning Brown rice vinegar: 1 tbsp For the falafels: (spinach & chickpeas) Spinach (cleaned & stems removed): 2 cups Chickpeas cooked & cooled (can use green mung also): 1 ½ cup Large garlic cloves roughly chopped: 2-3 Tahini paste (you can add more or less as per your liking): 1-2 tbsp Lemon juice (approx. 3 limes): 4 tbsp Cumin powder: 1 tsp Green chilies roughly chopped: 1 Sea salt: 1 tsp Oat flour (this is optional can skip): ¼- ½ cup Olive or avocado oil: 1tbsp Preparation: In a bowl mix the grated carrots, cabbage and the chopped onion. Add the brown rice vinegar to it along with a bit of salt and set aside to pickle. For the falafels- in a blender mix together the spinach, chickpeas, garlic, green chili, tahini, lemon juice, and cumin powder. Blend it together to make a mixture (do not make a puree) Once it's mixed in well, remove in a bowl and add the oat flour and salt to it. Check seasoning and add more lemon and salt as per taste. Once done, make medium size falafel balls with the mixture. In the meantime heat the oil on a skillet. Place the falafels on the skillet and cook till they are brown on each side. Assembly: Take a cabbage leaf/ pocket, add some hummus and hung curd to the base, add the pickled carrots, cabbage and onion mixture on top. Place 2 falafels in each cabbage pocket. Add some more hummus and curd dip on the top and season with zatar spice. Make the rest of the pockets the same way and place them on a platter ready to serve. Enjoy!!! This is a complete meal giving you the right amount of protein and vegetables. The oats added help in binding of the falafels and also increase the fiber content of the meal. For those of you who don’t like red cabbage you can use pita pockets instead of red cabbage or even green cabbage. To make it a more filling meal - combine it with a bowl of soup or sauté mushrooms.
In a bowl mix the grated carrots, cabbage and the chopped onion. Add the brown rice vinegar to it along…
Kapha-Reducing Energy Balls – Snacks For Kapha Dosha
Soak the dates in a bowl of warm water. Use a grater at its finest setting to zest half the lemon. Ease: 5 Approximate cost: INR 200 Serving size: 30 Cooking time: 20 minutes Nutritive Value Calories: 57 Carbs: 9.9 Protein: 1.4 Fats: 1 .3 Fibre: 0.4 Ingredients Oats: 3/1/2cups Honey: ¼ cup Soft dates: 8-10 Grounded ginger: 2 tsp. Cinnamon: 1 tsp. Zest of lemon: ½ a lemon Coconut oil (melted): 1 tbsp. (Makes roughly 30 balls) Preparation Step 1: Soak the dates in a bowl of warm water. Use a grater at its finest setting to zest half the lemon. Step 2: Place the oats, ginger, cinnamon and lemon zest in a food processor and whizz until the oats are slightly round and the other ingredients are mixed thoroughly. Step 3: Add the dates, coconut oil and honey and whizz again until everything is combined well. Step 4: Roll into balls and store in the fridge for about half an hour to fully set. Enjoy! Health benefits Avenanthramides (AVA) are only found in oats. This type of antioxidant is responsible for lowering blood pressure and increasing better blood flow. Honey is a well-known quick home remedy for a sore throat. The golden liquid is anti-fungal and anti-bacterial in nature. Ancient Egyptians used honey as a staple beauty product to rejuvenate the body inside out. Honey is also abundant in phytonutrients that helps to boost immunity. Dates are rich in potassium concentration and low in sodium concentration. This makes it an ideal food that decreases neurological issues like Alzheimer's and boosts neurological health. Also, the high level of vitamin C and D improves your skin by supplying it all the nutrients required. Ginger is used as a traditional remedy for nausea, pain and inflammation. It treats muscle pain and indigestion effectively. This root spice also safeguards the DNA that causes fetal deformity. Antioxidants are immune boosters. So keep this in mind the next time you plan to throw away the peels of any citrus fruit. Lemon zest contains essential nutrients like magnesium, calcium, potassium and vitamin C. All these work towards reducing damage to cells and improve the health of UR skin and hair. Cinnamon has been used as a natural preservative since ages. It contains compounds like cinnamaldehyde and eugenol that decrease bacterial growth in food and cosmetics. This spice also adds an exotic flavour to foods.
Soak the dates in a bowl of warm water. Use a grater at its finest setting to zest half the…
Low carb lettuce wraps
Serves: 2 Approx cost: 100 Ease: 5 Cooking time: 15 Nutritive Value Energy: 117.5 Kcal Carbs: 20.8 g Protein: 6 g Fat:2.1 g Fibre:6 g Ingredients Lettuce: 3 - 4 thin layers Chickpeas: 1 can or half Tomatoes: 2 Cucumber: half Paprika as per taste Salt and pepper as per taste Garlic aioli as dressing Preparation Step 1: Wash all your ingredients. Cut cucumber and tomatoes into small cubes. Step 2: Now add the chickpeas in with the tomatoes, cucumber, add salt, pepper, paprika as per taste. Mix everything well. Step 3: Add the chickpeas on top of the lettuce and Wrap the chickpeas in the lettuce skins. Add garlic aioli on top or use it as a dip! Health Benefits Satiety & weight management: Chickpeas can keep you satiated for a longer period, which can help you avoid overeating and unnecessary weight gain. Prevents anemia: Without iron, the body can not provide oxygen to its cells, which can lead to iron deficiency anemia. Symptoms include weakness and fatigue. In severe cases, life threatening complications can arise. Improves UR heart health: Fibre, potassium, B vitamins, copper, magnesium and selenium in chickpeas all promote heart health. Fibre helps in reducing any heart disease risks and also lowers blood cholesterol levels. Keeps UR gut healthy: Cucumbers are filled with a lot of fiber, which is simply great for ur guts health. But, when you eat them in pickle form, they're really superstars in this category. Pickles are made of cucumbers plus the right mix of pickling spices, salt and vinegar. "The fermentation process makes them perfect fuel for your gut. The “good bacteria” in your gut is associated with a host of benefits like better immunity and functional bowels. Regulates insulin levels: Since cucumbers are rich in water, they expand in UR stomach and thus reduce cravings for sugary snacks, which is a great way to regulate insulin levels.
Serves: 2 Approx cost: 100 Ease: 5 Cooking time: 15 Nutritive Value Energy: 117.5 Kcal Carbs: 20.8 g Protein: 6…
Healthy Morning Smoothie
Serves: 4 Approx cost: 200 Ease: 4 Cooking time: 5 Nutritive Value Energy: 79.1 Carbs: 14.4 Protein: 3.7 Fat:1.1 Fibre: 4.7 Ingredients Frozen kale: 250 gms Frozen Spinach: 250 gms Frozen pineapple: 250 gms Lemon: 1 Ginger: 1 small piece Coconut water: 1 ½ Coconut yogurt: 1 cup for flavour (optional) Preparation Step 1: Add all the ingredients in a blender and blist them together Step 2: Serve in a tall glass and enjoy! Health Benefits Rich in antioxidants: Kale is filled with flavonoids like quercetin, kaempferol and is abundant in antioxidants. All these elements are known to keep UR heart safe from damage against bad cholesterol. They also are useful in keeping your blood pressure in check, possess antiseptic properties and fight cancer cell growth in the body. Acts as a superfood: Spinach is rich in vitamins A, K, magnesium, calcium, iron and folic acid. Eating this leafy green veggie may benefit eye health, reduce oxidative stress and reduce blood pressure levels among other health functions. Anti inflammatory: the tropical fruit pineapple contains bromelain this helps in reducing inflammation in rheumatoid arthritis.
Serves: 4 Approx cost: 200 Ease: 4 Cooking time: 5 Nutritive Value Energy: 79.1 Carbs: 14.4 Protein: 3.7 Fat:1.1 Fibre:…
Creamy Garlic Aioli
Transfer the mayonnaise in a medium - sized mixing bowl to whisk mayonnaise, garlic, lemon juice, salt and pepper in a bowl. Whisk all the ingredients together for about 3 - 4 minutes until everything is combined. Garlic Aioli Serves: 2 Approx cost: 80 Ease: 3 Cooking time: 10 Nutritive Value Energy: 181.8 Kcal Carbs: 1.1 g Protein: 0.1 g Fat:19.6 g Fibre: 0.15 g Ingredients Mayonnaise: 100 gms Minced Garlic cloves: 3 Lemon juice: 2 ½ tablespoon Salt as per taste Ground black pepper: ½ teaspoon Preparation Step 1: Step 2: Cover the aioli with a cling wrap or lid and refrigerate it for at least 30 minutes before serving. Step 3: I’ll be using this garlic aioli in two of my recipes: in our salad and lettuce wraps! Health Benefits Boosts skin health Mayonnaise has both Vitamin K and E that helps repair body cells and promote skin health. It can also lower inflammation, reduce skin redness and aids in the healing process. Anti aging properties The antioxidants and nutrients in mayonnaise and garlic nourish UR skin and act as an anti-ageing food. Antioxidants fight free radicals in the body. Free radical compounds can cause harm to the body if their levels are too high. They’re linked to multiple illnesses, including diabetes, heart disease, and cancer. Lowers cholesterol levels Garlic has the ability to thin your blood, making it less likely for UR blood to clot. It also helps in lowering the cholesterol in your blood and reducing any risks of developing heart disease. Great for heart health The omega-3 found in mayonnaise is great for keeping UR heart healthy and it can also ward off sudden heart attacks. The antioxidants found in this specific condiment, may also help decrease the risk of a heatstroke. Active compounds found in garlic can help in reducing blood pressure. High blood pressure, or hypertension, can all that act as triggers in developing various types of cardiovascular diseases.
Transfer the mayonnaise in a medium – sized mixing bowl to whisk mayonnaise, garlic, lemon juice, salt and pepper in…
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.
Weight issues are not only dietary or due to lack of physical activity but many times it could also be…