Sports, Lifestyle Nutrition & Psychology

Benefits of Pumpkin (Includes an interesting Recipe)

When we think of pumpkin what comes in our mind. Yellow colour, not preferable vegetable but Pumpkin is consider one of to be Superfood. Superfood means it loaded with number of nutrient.

(For India) People uses pumpkin differently in different cuisine like south Indian use it in sambar, like Gujarati mix it with gavar sabji etc.

Pumpkins is consider to be squash family and they are large size, round and vibrant orange with a slightly ribbed, tough and little harder from outer side. Inside the pumpkin are the seeds and flesh. When cooked, the whole pumpkin is edible – the skin, pulp and seeds. Pumpkin has a range of fantastic health benefits, including being one of the best-known sources of beta-carotene (Powerful antioxidant). Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease, and delay aging and body degeneration. Many studies have suggested that eating more plant foods such as pumpkin decreases the risk of obesity and overall mortality.

Facts of Nutrient:-

Its help in weight reduction as it is rich in fibre, which slows digestion. Fibre keeps you feeling fuller longer.
It is a good source of potassium. Potassium is an essential mineral that helps to keep human hearts and muscles working at good levels.
Pumpkin is good source of Vitamin C and E. Body is not able to make vitamin C by itself. Hence one need to eat from outer source and again helps in making collagen formation (that helps and prevent from brushing and helps in wound healing. Whereas, vitamin E works has antioxidant and acts together with vitamin C, helping to protect against sun damage and prevent skin dryness.
Bright orange colour, pumpkins contain beta-carotene, which is converted to vitamin A when consumed. Research has demonstrated that vitamin A plays an important role by increasing immunity of the body.
Pumpkin seeds, that we always throw while preparing the dish from it, has highly beneficial nutrient like good fats-omega 3(body and brain need fat in order to function), phytosterols, magnesium and zinc. This seeds can be eaten has it after drying and roasting it or can be added in our daily mukhvas.
It has good level of magnesium. Magnesium helps plays an important role in bone and heart development, it is also found in more than 300 different enzymes. From producing energy to activating nerves and muscles, magnesium is essential.
Most importantly, pumpkin can be used in so number of ways, that gives a delicious meal or snack. Making healthy foods more enjoyable so that they all of them enjoyed day in and day out.

The way I always says in my articles that anything excess is not good. In same manner, pumpkin seeds too has its own side-effects like:-

Pumpkin seeds cause stomach ache when consumed in huge quantities. It is a rich source of fatty oils, which on ingestion beyond acceptable levels, could cause stomach upset followed by cramps and pain.
Eating too many pumpkin seeds, even when carefully chewed, can also lead to intestinal gas and diarrhoea.

How to store pumpkins?

Pumpkins can normally be stored up to few days when kept in a cool and dry place.
Avoid humid places.
Make sure there is no water on the top of the pumpkin when you are storing them for long and let it dry completely.

Now that we know little more about Pumpkins, below is delicious recipe made from Pumpkin

Pumpkin Raita:-

100gm Grated pumpkin.

200ml curd.

½ teaspoon red chili powder.

½ teaspoon roasted jeera powder.

1 table spoon chopped coriander leaves.

Salt to taste.

1 teaspoon of oil

Method.

Heat the oil in the non-stick pan. Add grated pumpkin and little bit salt. Let it be cooked and after that cool it.
Whisk the curd.
Add all the spices in the curd and also add sauté pumpkin.
Cool it in the freezer and serve with any healthy paratha.

Benefits of Pumpkin (Includes an interesting Recipe)

When we think of pumpkin what comes in our mind. Yellow colour, not preferable vegetable but Pumpkin is consider one of to be Superfood. Superfood means it loaded with number of nutrient.

(For India) People uses pumpkin differently in different cuisine like south Indian use it in sambar, like Gujarati mix it with gavar sabji etc.

Facts of Nutrient:-

Its help in weight reduction as it is rich in fibre, which slows digestion. Fibre keeps you feeling fuller longer.
It is a good source of potassium. Potassium is an essential mineral that helps to keep human hearts and muscles working at good levels.
Pumpkin is good source of Vitamin C and E. Body is not able to make vitamin C by itself. Hence one need to eat from outer source and again helps in making collagen formation (that helps and prevent from brushing and helps in wound healing. Whereas, vitamin E works has antioxidant and acts together with vitamin C, helping to protect against sun damage and prevent skin dryness.
Bright orange colour, pumpkins contain beta-carotene, which is converted to vitamin A when consumed. Research has demonstrated that vitamin A plays an important role by increasing immunity of the body.
Pumpkin seeds, that we always throw while preparing the dish from it, has highly beneficial nutrient like good fats-omega 3(body and brain need fat in order to function), phytosterols, magnesium and zinc. This seeds can be eaten has it after drying and roasting it or can be added in our daily mukhvas.
It has good level of magnesium. Magnesium helps plays an important role in bone and heart development, it is also found in more than 300 different enzymes. From producing energy to activating nerves and muscles, magnesium is essential.
Most importantly, pumpkin can be used in so number of ways, that gives a delicious meal or snack. Making healthy foods more enjoyable so that they all of them enjoyed day in and day out.

The way I always says in my articles that anything excess is not good. In same manner, pumpkin seeds too has its own side-effects like:-

Pumpkin seeds cause stomach ache when consumed in huge quantities. It is a rich source of fatty oils, which on ingestion beyond acceptable levels, could cause stomach upset followed by cramps and pain.
Eating too many pumpkin seeds, even when carefully chewed, can also lead to intestinal gas and diarrhoea.

How to store pumpkins?

Pumpkins can normally be stored up to few days when kept in a cool and dry place.
Avoid humid places.
Make sure there is no water on the top of the pumpkin when you are storing them for long and let it dry completely.

Now that we know little more about Pumpkins, below is delicious recipe made from Pumpkin

Pumpkin Raita:-

100gm Grated pumpkin.

200ml curd.

½ teaspoon red chili powder.

½ teaspoon roasted jeera powder.

1 table spoon chopped coriander leaves.

Salt to taste.

1 teaspoon of oil

Method.

Heat the oil in the non-stick pan. Add grated pumpkin and little bit salt. Let it be cooked and after that cool it.
Whisk the curd.
Add all the spices in the curd and also add sauté pumpkin.
Cool it in the freezer and serve with any healthy paratha.

DELICIOUS DIWALI – MAKE IT HEALTHIER !

Here comes the festival of lights—“DIWALI”, one of the most eagerly awaited festive occasion of the country. This festival is of lights and gifting is celebrated by Hindus all over the world with very enthusiasm. As such Diwali is for two to five days, in Gujarat we celebrate nearly for a week. Every other state has holidays either on the main day of Diwali or maybe a day after or before Diwali, but in Gujarat, it is five to seven days of holidays with extensive festivities and celebrations.

Diwali is called the Festival of Lights and is celebrated to honor Rama-chandra, the seventh avatar (incarnation of the god Vishnu). It is believed that on this day Rama returned to his people after 14 years of exile during which he fought and won a battle against the demons and the demon king, Ravana. People lit their houses to celebrate his victory over evil (light over darkness). The goddess of happiness and good fortune, Lakshmi, also figures into the celebration. It is believed that she roams the Earth on this day and enters the house that is pure, clean, and bright.

Every house are in busy making sweets and farsan. So lets explore few of the

Sweets:-

While sweets take up the majority part of the pre-Diwali cooking fiesta, sweet shops are also crowded with people looking at cherishing food from all across Gujarat. Whether it is Ahmedabad’s very own mohanthal and magas, different varieties of halva, Khambat’s suterfeni, Surat’s ghari, gughra, kajukatri, sohan papdi or the kansaar made at home during Dhanteras and Bestu Varsh; these sweets add immense joy to the festive.

Farsan :-

The spicy and savoury options available are no less. People gorge on to fried/bake items made at home including mathias, chorafari, chevdo, suvadi, shakkarpara and farsi puri, to name a few. Popular namkeens are also brought in from various cities of the state which include Jamnagar’s Kachori, Bhavnagari Gathia and Vapi’s Nankhatai.

Bajri vada.

Vada is made from bajri flour which is very good source of iron and gluten free. Even methi leaves can be mixed in it to give that little of bitter taste.

Chakkri.

As a tradition, we all make chaklis and also love to eat. This is made at different part of the India with different flour. Chaklis are deep fried crispy snacks that are prevalent in Maharashtra, Gujarat and even Andhra. Gujarati mostly prefer to make it from rice flour. There are various kinds of Chaklis – sweet chaklis and spicy ones. They are so popular that many consider them the queen of Diwali savouries.

Gugara.

Made up of mawa, dry fruits or desiccated coconut. Nuts and dry fruits are loaded with protein and omega 3. A typical Maharashtrian Diwali Faral is incomplete without these delicious arced shaped. This is very traditional sweet has a crisp golden exterior with a lined edge and a delightful stuffing inside and then deep fried in oil or ghee.

Mathiya.

Diwali can’t be over without mathiya. This is the only festival where all love to eat mathiiya either in form of fried or bake but we will eat. Mathiya is made from muth flour and flour is good source of high protein and even cheapest source of protein. It’s a rich source of essential amino acids like isoleucine and lysine.

Cholafali.

A delicious and traditional Gujarati snack, cholafali is widely enjoyed during Diwali. Made up from besan flour that is loaded with fibre and somewhat protein and iron. Light and fluffy, with a sour and spicy seasoning of chilli powder and dry mango powder, this fritter is definitely and mouth-watering snack. They are serve with pudina chutney.

If we see, most of the snacks are loaded with protein, fibre and omega 3. The only concern is the cooking method i.e. frying. Now days, people are more conscious about their weight and health, set a new trend in the market by changing the cooking method .i.e. Bake. They try to bake most of the favourite nasta. Even we are getting all Diwali bake nasta at number of shops.

Four Healthy Drinks

Four Healthy Drinks

Mornings are always hectic, and before we actually kick start off our day we have so much to tackle. Mornings are always about running around, and we tend to ignore breakfast or do not eat a proper and nutritious breakfast. At the same time, we are all aware that breakfast is the most important meal of the day, yet we still do not pay very attention to it. Thus, here are recipes of 4 nutritious and filling drinks that can be consumed by the people who run out of time to eat breakfast and are very quick and easy to make. And with summer around the corner, these drinks feel extremely light, give coolness and helps clearing toxins from the body.

Green Meal
200ml of water
5 medium cut pieces of apple
½ lime squeezed
Tea cup of spinach
7 slices of cucumber
2 medium pieces of avocado
3 medium pieces of carrot
Mint leaves

Add all the ingredients in the blending jar, blend until smooth and serve.
This drink is very nutritious and great of weight loss also. It is full of vitamins, fiber, minerals and disease fighting chemicals and at the same time low in carbohydrates. Plus, this drink keeps your hair and glow healthy and lustrous.
Super Food
¾ glass of water
3 medium cut pieces of avocado
1 lime squeezed
5 slices of cucumber
1 no Orange
3 mint leaves

Add all the ingredients in the blending jar, blend until smooth and serve.
Orange, avocado, cucumber and mint are great to remove the toxins out of your body. Moreover, the help in lowering your cholesterol and triglycerides levels. They also help in protecting your liver and contain compounds that help in restoring cells. This drink is high in folate which helps the body feel energized and rejuvenated.
Veggie and Fruit Drink
¾ glass of water
3 slices of Pineapple
½ carrot
1 medium cut piece of beetroot
¼ tea cup of Coriander Leaves
3 medium cut pieces of apple
1 pinch salt

Wash and slice pineapple, beetroot and apple. Chopped coriander leaves and wash thoroughly. Add all the ingredients in the blending jar, blend until smooth and serve.
The amazing combination of Coriander, carrot, beetroot and apple helps to strengthen your joints and connective tissues of the folate. They are rich in folate, beta-carotene and antioxidants. Pineapple is good source of Bromelain that helps to relax muscle tissue. In addition, to being super healthy they are also very delicious and packed with flavors.
Melon Drink
¾ glass of water
1 lime squeezed
½ cup of Musk-Melon
3 medium cut pieces of apple
200ml of Coconut water
½ cup of Watermelon

Add all the ingredients in the blending jar, blend until smooth and serve.
Like mentioned above, the combination of musk-melon, apple, watermelon and coconut water are great for detoxifying your body and great for protecting your liver also.

Moreover, it contains fiber thus, helping you to watch your weight. It also contains an antioxidant which helps in boosting your immune system. And lastly, it gives you a healthier heart and helps tackle all diseases. The above drinks are easy to make and cover most of the vitamins and minerals with good fat. So do try at your end and relish the taste.

Sonal Shah is a Reputed Sports Nutritionist & Clinical Psychologist based in Ahmedabad.

For Enquires & Consultation – Mail on write2sonalshah@gmail.com .

Saffron. How to use this magical Spice

Very well known in India as “kesar”, which is used in pulao,pudding, shrikand, halwas and may other
indian sweets.

The dried stigmas (thread like part of the plant) of the plant Croucs Sativas (Iridacease) are
processed to produce saffron, which are used in pharmaceutics, cosmetics, perfumery and textile
dye-producing industries. It can take 75,000 saffron blossomsto produce a single pound ofsaffron
spice. Saffron islargely cultivated and harvested by hand.
Iran, Greece, Morocco, Spain, Kashmir and Italy are the most commercially producing country of the
world. Iran is the most important producer of saffron both, in terms of volume and quality, and
Spain being the largest importer of this. Saffron is a labour intensive crop, which makes it so
expensive. It has three delicate crimson stigmas in the centre, which are hand-picked, placed on a
riddle, and cured over heat to amplify its flavour. Apart from being the most expensive spice, there
are many benefits of saffron, which makes it even more special.

Health Benefits:-

1) Safforn has anti-oxidant, anti-inflammatory, anti-depressant, anti-convulsant, memory-
enhancing and anti-cancerous properties.
2) Treat insomnia or sleep disorders, protect the vision cells from damage as well as helps slow
and reverse the course of blinding diseases like age related macular degeneration and
retinal pigmentation.
3) Helps in digestion, beneficial for those suffering gastric problem and acidity. Has relieve
properties which reduce flatulence and suppress stomach cramps.
4) Improve cardiac health, lowers cholesterol and triglycerides levels in the blood.
5) Helps in relief to asthma patients and provide easy breathing.
How to use :-
1) Safforn is used as a spice, yellow food colouring and flavouring agent. Just a pinch of fresh
saffron is enough to enhance the flavour and colour of a dish. It is also used in baked foods,
cheeses, confectioneries, curries, soups, bread, ice-cream, chocolates and teas.
2) Saffron tea is useful in gastric and improve digestion process, add some honey into 1-2
saffron tea and drink it.
3) People suffering for constipation, bloating problem should use saffron in warm milk and
drink before half an hr of sleep time. To make milk , soak 2strands of saffron in 100ml of milk
for 5-6minutes. Don’t add any sugar, honey.
4) The whole stigma of saffron can be used in the recipe but best way to use to poud it by using
old household method (avoid mixer grinder) and ground to paste and added to the recipe.
Even soaking saffron over few hours in the warm milk or water, can be added to the dishes.

Can be used:-
1) The actual dosage of saffron is 30mg a day but differ from person to person.
2) Excess use of saffron include nausea, vomiting and headache. Death has seen by ingesting of
doses more than 10gms.
3) High doses of saffron , more than 5grams, can act as a uterine contract and can cause
miscarriage. Hence pregnant women may advised to avoid it.
4) Saffron might affect how fast and how strong the heart beats. Taking large amounts ofsaffron
might worsen some heart conditions. Beauty Benefits:

Inch Loss Special ! Oats Friendly Diet

What better way to gain the strength and energy to carry out the hectic morning schedule than with
a steaming bowl of freshly cooked oatmeal with healthy nuts like almond, walnut, anjir etc. Oats are
harvested in the fall but are available throughout the year and can add extra nutrition to a variety of
healthy dishes.

Now days, oat has become a globally cultivated crop in the world due to its number of beneficial to
the human body. Oats are higher in protein and healthy fats and even contain soluble fibre ( sticky
type dissolves in water) and insoluble fibre( does not dissolve in water and promote digestive /
gastrointestinal function) compare to most whole grains like wheat, bajra etc.

Process:-
Oats, known scientifically as Avena sativa, are a hardy cereal grain able to withstand poor soil
conditions in which other crops are unable to grow. Oats gain part of their typical flavour from the
roasting process that they undergo after being harvested and cleaned. Although oats are then
hulled, this process does not strip away their bran and germ allowing them to retain a concentrated
source of their fibre and nutrients.
Nutritional profile:-
Oats are an excellent source of carbohydrate with good source of fibre but it’s a good source of
manganese, phosphorus, copper, biotin, vitamin B1, magnesium, dietary fibre, chromium, zinc and
protein.

Health Benefits:-
1) Lower the risk of developing heart diseases.
Research has shown that oats may help lower total lower cholesterol, which in turn reduce
the risk of heart disease. Recent studies have shown that oats and its soluble-fibre, B-glucan
help lower the “bad “cholesterol-low density lipoprotein cholesterol.
2) Satiety feeling.
Whole grains are high in complex carbohydrates and fibre that promote a feeling of fullness.
Oats, being good source of fibre, help one feel full for longer period till the mid-morning
snacks.
3) Helps In controlling blood-sugar.
The challenge for most diabetics is how to manage their blood glucose levels. One of the
easiest ways to manage the blood glucose is to eat foods that rate low on the glycemic index
(that release glucose gradually in the blood). Eating foods that are high in fibre and nutrients
but low in fat and sugar can help maintain a healthy blood sugar level, as well as improve the
overall health. Hence oats, with host of nutrient help to regulate the blood sugar.
4) Finely ground oats can be used as skin care product.
finely ground oats has long been used to help treat dry and itchy skin. It may help relieve
symptoms of various skin conditions, including eczema.
5) Oats may help from constipation.
Most of the elderly people often experience constipation, with infrequent, irregular bowel
movements that are difficult to past. .Laxatives are often used to relieve constipation in the
elderly. Hence, Oats with soluble and insoluble fibre help to relieve from constipation
problem and also helps to control weight.

Sharing a one of my most favourite breakfast recipe that I advise my patient to eat once a week.

Oats Pancake:-
50gm Roasted and semi grind oats
10gm Wheat flour
10gm capsicum
10gm tomato
10gm low fat paneer.
Pinch of salt
Pinch of oregano and chilly flakes.

Method:-
1) Mix oats and wheat flour, salt, oregano and chilly flakes together.
2) Add water and make a batter.
3) Spread the batter on non-stick pan and sprinkle capsicum, tomato and paneer as topping.
4) Heat till the bottom become brown.
5) Serve with coriander chutney.

Why to follow Wrong Diet

Whenever we think about the losing weight, we simply believe in diet plan which gives us fast
results. The word—“Diet” sells through all different information medias and people without knowing
jumps on it and start following. There are many different diets plan like high protein diet, fruit and
vegetable diet, fasting diet, cabbage soup diet, etc by which one can achieve weight loss. Few may
suit someone while it may not work for another. As most of the diets don’t allow high calorie intake,
there is weight reduction for short period but all this different diet fails to maintain the loss weight.
It is very important to know that the diet which limits any one or more nutrient can give weight loss
for temporary duration. As soon one stops that particular diet regimen, they gradually regain their
original weight or put on more by 5 to 10%.. Any diet adopted without proper research, can create
health problems like deficiency of vitamin, mineral or hormonal imbalances.
Let’s discuss two of the know diet which are very famous and people without knowing it side
effect , simple follow it.
High protein diet:-
It can also be called as `low carbohydrate diet plan’ created by Dr. Robert Atkins. The main concept
of high protein diet is to limit the consumption of carbohydrate rich foods like bread, pasta, rice,
potatoes etc. and increase the intake of protein and fat like cheese, pulse ,nuts etc (unlimited).
How it works?
High-carbohydrate diet, increase the insulin level in the body, which in return promotes the storage
of fats in the body. So cutting down the intake of carbohydrate less than 20gram/day, body will
enter ketosis state where body burn fats as a source of energy. Again, this will reduce the production
of insulin, which prevent from building up more fats in the body, and thereby achieve weight loss. By
keeping insulin levels stable, not only does your body burn fat, but it also control hunger pangs and
one feel satiated for longer period.
Benefit’s :
1) Once get the weight loss.
2) Less hunger pangs.
3) Reduce blood glucose level for diabetic and pre-diabetic person.
4) Protein rich diet increases the energy level during exercise.
Draw backs :
1) High protein may result into kidney problem like high uric acid, kidney damage, gout.
2) The level of “bad” cholesterol increases due to high consumption of saturated fats.
3) One can even face heart problem.
4) Deficiencies of vitamin and minerals due to lack of variety fibers and due to this face
gastric and constipation problem.
5) Most important; in absence of carbohydrate, protein and fat has to provide fuel (in form
of energy) to the body and hence both nutrients are not able to complete their own
function.
Fruit and Vegetable Diet:-
This diet is a very popular diet among people who want to go for fast weight loss. n this diet, primary
goal is to achieve weight loss, but what is getting reduced is not consider (fat loss). Ideal weight loss
should be approximately .5gram per week, but the diet can help to get rid of 5-7 Kg a week by simply
following its diet plan regimen.

How it works?
In this diet, one has to mostly depend on fruits and vegetables and less of carbohydrate, protein and
fats. So, taking less intake of energy supplied nutrient i.e. carbohydrate, protein and fats, body
converts stored energy as fuel. In this diet fluid loss is more than fat loss.
Benefit’s.
1) Achieved fast weight loss.
2) No exercises are needed. So, one who don’t have time to do exercise can opt for this diet.
3) Body system gets cleanse through detoxification.
4) More confident and positive attitude due to great reduction in a week.
Draw backs.
1) Fast reduction leads to deficiency of important nutrient were one can face hair loss,
dryness in skin, headache etc.
2) Fluid loss is more than the fat loss.
3) Muscle cramps due to very low intake of sodium in diet.
4) Weakness, as too less consumption of carbohydrate and protein for initial 4days.
5) Fast reduction some time lead to clinical problem like imbalance heart beat palpitation,
low blood sugar etc.
6) Fast chances of weight regain. Reducing weight is not just cutting calories, but eating right type and amount of food is important.
Reduction in food is not only a way to control weight, one has to change lifestyle, start exercising
and lead healthy life. One has to keep in mind that whenever he/she decide for weight loss, should
contact a professional (dietician or nutritionist) for help, to plan daily calorie intake rather than
jumping from one diet plan to another diet plan..

Get Fit ! Navratri Special

Navratri is almost is on verge of coming. This is the festival where all like to flaunt their body.

To look vibrant in
chaniya choli/kadiyu , one need to start taking care of their skin, hair and most important their
figure/physique.

With too little duration left in festival, many of them wish to do fast reduction just by doing
crash/fad diets. Some may get good result but with loss of skin lustre, hair loss, dark circle and low stamina
level especially during navratri.
Let’s learn how to get inch/fat loss without any nutritional deficiency and can increase the stamina level.
Best way to look gorgeous and have good energy level is to eat balance meal which can prevent one from
fatigue, and nutritive deficiency. Increase your stamina level by reducing extra fats from body rather than
focusing weight (I mean water and muscles). For this, head for any gym, power yoga, brisk walk, cycling,
jogging, for 40-45 min along with strength training, circuit training, abs or stretching exercise will help to tone
body. Doing cardio intervals like 1min walk and 1min run for 30mins will increase BMR (basal metabolic rate)
and will help to cut down fats.
Few of the food item that has wonder benefits:-
1) Banana..Good combination of natural sugar, calcium and potassium. It give’s intense energy and increase
stamina level for long run. Best time to eat 20mins before any workout.
2) Oats..It’s loaded with fiber and good source of complex carbohydrates. It’s give satiety feeling for longer
period. Best food item for breakfast where body need good source of carbohydrates.
3) Nuts.. Fist of nuts a day helps to provide protein and omega 3fatty acids. This will help give skin and hair
good lustre.
4) Apple+beet+cumcumber juice. This 3 combination of fruit and vegetables give antioxidant, natural sugar
and Vitamin A and many more minerals. It’s the best juice which provide instant energy for longer period while
doing exercise. Drink will boost the stamina level tremendously.
5) Coconut water. It is best natural energy drink, which can be taken before or during workout. Even can be
drink first in morning. It has all beneficial minerals in less quantity.
6) smoothie… Smoothie is made from curd by adding any one or two seasonal fruits. Curd is good source of
calcium, protein and gives cooling effect to the body.
7) Green moong water:- Moong pulses is a good source of protein which helps to increase energy level of the
body. Best time to drink around 10:00am to 11:00am
8) Ragi flour…Ragi flour is a good source fiber, iron, protein and calcium and vitamin B12. Can be eaten in form
of bhakri or chilla or dosa . Best time to include in dinner.
Sample plan for weight reduction.
Early Morning– Start the day with 1-2 glasses of normal/lukewarm water followed by a handful of
nuts (dates, fig, almond, walnut) or any seasonal fruit. A small helping of some snack will act as a start
up gear.
Breakfast—Healthy breakfast boosts energy levels in the body and gives satiety feeling for longer
time. Go for protein with complex carbohydrate. i.e. milk (skim)/soymilk with multigrain bread, whole
grain paratha, poha, bhakri, healthy paratha like dudhi,carrot, methi, pallak etc.
Mid-Morning—This is a time where body need small helping of food so that at lunch time one don’t
over eat. Consume a liquid like lassi (salted), fresh fruits, coconut water, curd smoothie.

Lunch— Eat roti, sabzi and dal or a healthy option such as a paratha made of paneer or mixed
vegetables with curd. If possible preferable lunch should be eaten between noon and 1 pm so that
the one doesn’t feel lazy or sleepy afterwards.
Mid-Afternoon/Evening… By this time most of us are tired and sleepy so need some quick fix food
that helps to get back to work. Best options are glass of milk with healthy snacks, Tea/coffee/Green
tea with healthy biscuits/Rice flakes/low-fat popcorn, helping of fruit.
Dinner—Keep dinner as light as possible. So it does not mean that bowl of different fruits will be fine.
Rather it should be the combination of protein, Carbohydrate and then vitamins-minerals such as
moong dal chilla, paneer / daliya khichdi with lots of vegetables/ hummus sandwich/ Mix dal fry and
brown rice.
Along with diet few points to be remember:- Drink enough water, sleep well and chew slowly, never to skip
any meal, reduce the frequency of caffeinated beverages like tea/coffee and most imp excess of sodium and
transfat food like chips,cake,biscuits etc..

Buddha Bowl – Health in a Bowl !

Buddha bowls, meal bowls or grain bowls are a trend right now. We find them being served at a lot
of restaurants these days. Not only are these bowl delicious looking or Instgram picture worthy but
also healthy and filled with goodness of nutrition. Buddha bowls are one dish meal consisting of rice
or whole grains, roasted vegetables, dressing and a source of protein such as beans, tofu, lentils or
paneer. It said that a Buddha bowl incorporates principles from Chinese and Japanese medicines and
it considered a clean eating pattern. Buddha bowls are not only popular for lunch or dinner, but
breakfast Buddha bowls consisting a combination of milk oatmal, fruits, chia, spices and nuts are
poplar, super tasty and healthy.
What are the benefits of eating Buddha bowls?
1. Buddha bowls are highly nutritious. They are filled with antioxidants because they consist of
a lot of colored vegetables.
2. Many at times, cooking vegetables either completely eliminates or partially eliminates the
important vitamins, enzymes, antioxidants and phytonutrients. Whereas a Buddha bowl
consists of vegetables in their raw forms thus, keeping the important nutrients intake.
3. Buddha bowls are also a good idea because they provide a balance meal. Each food of
different group and taste is present in the bowl.
4. Since Buddha bowls are not restricted to a single type of recipe. They can be constructed
using different types of food based on seasons, eating preferences and restriction and
budget while making sure it is healthy.
5. Buddha bowls are good for fat loss as the high fiber and high protein content in them aids in
active weight loss
6. Buddha bowls help reducing food wastages as any food or leftover remaining in your kitchen
can be put creatively in your Buddha bowl.
7. We do not need to buy Buddha bowl from market. Pick any one medium size bowl from your
kitchen cabinet and make it your Buddha bowl.
8. Limiting the food quantity, make the digestion system healthy by stopping ourselves from
indulging more.
What can be added in the Buddha Bowl.
1. Grains: Cooked grains such as brown rice, quinoa, barley, bulgur and millet are filled with
health benefits compared to processed grain and also help you keep satisfied for a longer
time period.
2. Vegetables: You can toss in any vegetable of your choice. You can combine raw, grilled,
marinated or roasted vegetables. Some vegetables that you can use are bell peppers,
tomatoes, carrots, corn, green leaves, broccoli, onions etc.
3. Protein: You can add your favorite protein in your Buddha bowl. You can add paneer, tofu,
beans, lentils, chickpeas or nuts.
4. Dressing: Drizzle your dressing to your Buddha bowl to add some flavors to it. However,
when selecting which dressing to add make sure to be careful about it as the dressing will be
bringing in most of the calories to your bowl. Thus, try avoiding creamy dressings and
dressing that have a high content of sugar and sodium. Pick dressings made out of olive oils or natural ingredients. Or best prepare your own dressing at home such as homemade
vinaigrette. Moreover, only add a small serving of dressing to your Buddha bowl.
5. Seeds: You can finish your Buddha bowl by adding a sprinkle of seeds such as sesame seeds
or chia seeds.

Quick Weight Loss

Let’s accept it…we want to look thin and we want it NOW! But quick weight loss is
easier said than done. It requires undying motivation and resolve. And it all starts with
choosing the right kind of program. A program that helps you shed extra flab but in a
healthy manner. There is no dearth of options that claim to provide these kinds of
results. There are the much advertised home-use fitness equipments. Different kinds of
weight loss products marketed through Multi Level Marketing are getting increasingly
popular. Different diet programs like high protein Diet, Mediterranean Diet, blood group
etc. are also hugely marketed.
So which among these programs does one choose? Well, the first thing to remember, if
you want to achieve quick weight loss, is that there are no short cuts. Fat in your body
that has taken years to accumulate will not disappear overnight. You will have to work
hard and be highly disciplined. So if there is any program that is offering easy weight loss,
you are advised to stay away from it. As far as the others go, ignore the ones that are
against the very principles on which our body works. For example, anything that asks
you to crash your diet. It is difficult to imagine any good coming out of something that
deprives your body of important nutrients like vitamins, fibre, minerals etc. You make
end up losing weight but with that your vitality, energy and liveliness may also go for a
toss.
Thankfully, there are some things that will never go out for fashion. And those are eating
a proper balanced meal along with good amount of physical exercise. This combination
will work irrespective of what your fitness goals are. At the same time, if quick weight
loss is your main requirement, here are a few tips that will add a little extra to your
program and will help in speeding up things:
1) Drink plenty of water…and more: 8-10 glasses of water are needed to maintain our
body functions. However, a little more water than this is known to mobilize fat and
cause liposys leading to more burning of fat.

2) Less food, more times: Eat small portions of food, 5-6 times a day. This is known to
facilitate quick weight loss as it increases your metabolism and keeps you away from
hunger pangs.
3) Go green: Fibre and vitamins that body derives from fruits and vegetables are
essential to losing fat and should thus be consumed in plentiful. Vegetables should be
a regular part of your meals while fruits are a great way of snacking!
4) Get Moving: A fitness program that combines cardiovascular activity(walk,
swimming, jogging, running etc) with strength training will be the perfect supplement
to diet changes suggested above.
Although the above tips look very simple, they are difficult to implement. However, once
you get used to such a lifestyle, a new, slimmer you is possible in very quick time!