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Eating Healthy During The Festive Season

The festive season is around the corner and we are gearing up to celebrate with our near and dear ones. Along with celebrations, most festive periods come with unhealthy binge eating, leading to fitness regimes going for a toss and several health issues settling in. So the million-dollar question is; How do you eat healthy during the festive season?

Let’s take a look at some answers:

Skipping meals is a strict no-no. Many often skip meals when they venture out for parties, celebrations and dinner outings. This can be counterproductive, leading to avoidable over-eating. Instead of balancing calories, people end up consuming more calories.
According to expert nutritionists, people should ideally consume a couple of starters and 2-3 items from a cuisine type when they go out. Keep in mind your dietary restrictions and select the dishes accordingly.
One should skip ice-creams and other desserts which are available throughout the year. Instead, if you have to feast on a dessert, choose something traditional which is made only in this period.
Homemade, traditional desserts and sweets are healthier for the system and are sometimes nutritious. Moderation is again something to be always kept in mind.
Avoid processed oil foods while choosing traditional oils for making the same items. Homemade ghee may be reused but oils cannot be reused otherwise.
Say no to alcohol, if at all you have to drink, never consume alcohol on an empty stomach. Eat properly before you drink. This will help you avoid digestive problems and bloating.
Alcoholic drinks can also be mixed with ginger, water and mint leaves for a healthy touch.
Non-alcoholic beverages like lime soda, buttermilk, coconut milkshakes and coconut water are fine, mocktails/cocktails are high-calorie options and should be avoided.
The biggest healthy eating tip is to eat a little before going out for a party or dinner. This will prevent overeating, hunger pangs and bloating.

You can have a banana or curd rice if you are going to a party or event. You can also have little snacks like sandwiches, salads, and yoghurt with nuts. Consuming warm water before bedtime or having a mixture of fennel, ajwain and ginger in tea will help boost digestion.

Also Read: How to Stop Binge Eating: Research-Based Strategies for Overcoming This Habit

Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

11 Strange But True Health Tips

The very mention of health tips brings to mind the regular ideas – drinking hot water, avoiding junk food, sleeping on time and so on. But these are the conventional ones and are done to death. No, we are not saying that these are not effective anymore, they are! But in this article, let us look at health tips that are unconventional; tips that might seem counterintuitive to you, even funny! They may be strange health tips but super useful! The following health tips might leave you a little confused, but they do work:So, let us look at 11 strange-but-true health tips:Health Tip #1 Want to nap better? Just drink coffee!According to the Japanese, they conducted a survey where people took coffee naps, i.e. by consuming 200 mg of coffee and then take a 20-minute power nap or rest. These people felt more alert and did well on their tests. But isn’t drinking coffee supposed to keep you wide awake? When one consumes coffee, the caffeine kicks in and clears the adenosine, a molecule in the brain that triggers alertness. So, when Adenosine levels increase, they make one more tired. Therefore, napping at this time helps to flush out the adenosine and drinking coffee, reduces the effect of the molecule further. This results in better naps!Health Tip #2 Want beautiful pearly whites? Don’t brush your teeth right after you eat!Au contraire to what people say, don’t brush your teeth right after you eat or drink. This holds true for when you have just had foods that are acidic – citrus fruits, health drinks, soda and tomatoes, etc. It softens the teeth enamel and brushing can chip it off. It may also erode the layer beneath it. It is best to wait for at least half an hour before brushing.Read More: 4 Simple Teeth Whitening Home Remedies Health Tip #3 Want to be a size smaller? Put on weight!Befuddled? Well, putting on weight to get into a smaller size means merely to put on muscle weight. This is apparently possible because a pound of fat and a pound of muscles weighs the same, but muscle takes up less space. So, if you have bigger muscles, even though your weight may be the same, your clothes size may be smaller.Health Tip #4 To eat less, eat moreAre you someone who believes that eating a small packet of chips or pretzels or a tiny slice of cake will not affect their diet or harm their weight? But these sweet and salty snacks only make you hungrier and you end up eating more as the small amounts of carbs spike your blood sugars and leave you hungry. Therefore, it is essential to have a protein-rich snack or meal such as paneer chat or lentil soup. These may be higher in calories, but the quality of consumption becomes less as the protein and fat help you satiate hunger faster and feel fuller.Health Tip #5 Tired? Stay away from energy drinksThere are umpteen reasons why we reach out to grab an energy drink. What we don’t realize is that an energy drink has at least five times more caffeine than coffee. The energy boosts they give us are fleeting and pass soon. But these are not without side effects namely irritability, palpitations, increased heartbeats and nervousness. These drinks also contain very high levels of taurine – a stimulant for the central nervous system and 50 gms of sugar per can/bottle. The sweet juice or aerated drink will spike your blood sugar levels, give you an energy rush but crash soon, leaving you tired and dizzy.Read more: 9 Energy Giving Foods to Stay Active Health Tip #6 Feeling bloated? Drink water.Raised your eyebrow, have you? Water and bloating go hand-in-hand, no? Not all the time. If you are someone who has a higher intake of fibre, then you need more water intake to make your body work more efficiently. Water blends in with fibre that is water-soluble and converts it into a gel-like substance. This can affect the motility of the gut and help to reduce bloating. Also, dehydration can cause bloating as in the absence of adequate water, the water holds back the reserved liquid and makes one bloated.Health Tip #7 Say no to sodaDrinking soda should be strictly prohibited if one wishes to lose weight. In fact, it should not be a part of any diet. A recent research study conducted at the John Hopkins Bloomberg School of Public Health revealed that adults who were obese and drank aerated beverages often consume more calories. Also, the idea of low sugar, sugar-free or low-fat means fewer calories, but that’s not true. In processed foods, when sugars are cut down, a replacement is added.Health Tip #8 Feeling hot? Drink chaiEver wonder why our parents prefer chai over a cold coffee even on a summer afternoon? It is because it helps to cool down – when one sips hot chai or coffee, the body senses a change in the temperature and this makes one sweat. As the sweat evaporates, the body cools down.Health Tip #9 Tired? Exercise!Think we have gone cuckoo in the head? When you feel tired and are exhausted at the end of a long day, it is the best time to exercise. This is because sweating it out will energize you. It also helps to keep depression and fatigue at bay. Read more on the health benefits of exerciseHealth Tip #10 Wish to improve your brainpower? Maintain a journalDuring meetings or lectures, often people take notes, i.e. they handwrite in their diaries. This helps people remember more. It also means that the information has been processed and the process of learning has begun.Health Tip #11 Say no to antibacterial soapsThis goes against everything we have ever learnt about cleanliness and hygiene, isn’t it? Apparently, even though people use antibacterial soaps to wash their hands, it doesn’t necessarily reduce the risk of bacteria affecting us or preventing illnesses. In fact, there is no proper evidence for this claim. Also, these antibacterial soaps may contain triclosan which in the long term can cause hormonal imbalance.Health Tip #12 Ditch Soda, yes even the diet ones to lose weight It is always a good idea to avoid all sodas, including diet ones. Researchers from the Johns Hopkins Bloomberg School of Public Health found that obese and overweight adults who drank diet beverages consumed more calories from food than those who drank regular soda. An additional study conducted at the University of Texas found that diet soda drinkers gained approximately 70% more weight over 10 years than non-drinkers.Goodson explains that many people believe that a product labelled as ‘low-fat,’ ‘low-sugar,’ or ‘light’ means lower calories, but this is not always the case. The manufacturers typically add something like an additional or alternative of sugar when they take out an ingredient and the end result is just as tasty.Also Read: How To Clean Belly Button: Research-Based Guide for Proper HygienePlease note: Images used in the article are for editorial representation only. Source: Google.Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

The Best High Energy Dosa Recipe For Diabetics

Diabetes is one of the many chronic ailments that have the potential to severely compromise your quality of life. However, with effective diet control and lifestyle management, its negative effects can be kept at bay. The Rajgira (amaranth seeds) Flour Dosa is one such food item, which when added to the daily diet, helps to control blood sugar levels and hence keep diabetes in check.

Ingredients (Serves 7 – 8)

3 tbsp Yellow Moong dal
3 tbsp Green Moong dal
3 tbsp Chana dal/Split chickpeas
3 tbsp Urad dal/Split black grams lentils
3 tbsp Red lentils/Masoor dal
1 cup Rajgira flour
1 cup Cabbage (shredded)
1/2 cup Coriander leaves
2 no. Chopped green chillies
1/2 tsp Red chilli powder
1 tsp Cumin seeds
1/2 tsp Coriander powder
1/4 tsp Turmeric powder
Salt to taste
2 pinches – Asafoetida/hing
Oil/Ghee for making the dosa

Instructions

Wash the dals & soak them for 2 hours.
Prepare the veggies as mentioned above & depicted in the pictures.
Once the dals are soaked, grind them in the blender until a smooth paste is made.
Now add rajgira flour to the dal batter.
Also add the remaining ingredients – veggies, spices, seasonings except for oil.
Once the ingredients are brought together, pour a ladle full of batter on a hot Tawa (skillet) which is brushed well with oil.
After pouring the batter, spread it around to make a circular dosa.
Add a few drops of oil on the border of the dosa & cook on medium flame.
The edges of the dosa will start leaving & it is then that the dosa is ready to be removed from the Tawa.
Serve hot with chutney.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

Ragi Coconut Laddoo that is suitable for Diabetes Patients Too!

Missing out on your favourite sweets due to diabetes? Here is the recipe for a healthy Ragi Coconut laddoo right from our Diabetes Nutrition Expert Ami Turakhia Shah’s kitchen!

Ingredients

Ragi – 1 cup
Peanut – 2 tbsp
Almonds – 10
Dates – 5
Sesame seeds – 1 tsp
Coconut – 1/2 cup
Ghee – 1 tablespoon
Elaichi powder for flavour

How to prepare it?

Take a non-stick pan and place it over medium flame.
Dry roast the Ragi flour till the raw smell goes away, and then keep it aside.
Clear the non-stick pan and add 1 tbsp of ghee. Roast the ghee till it turns aromatic and keep it aside.
Dry roast the peanuts till they are aromatic and keep them aside to cool.
Lightly dry roast the coconut, almonds and sesame seeds. Keep them aside once they are mildly roasted.
Remove seeds from the dates and chop them up.
Now mix all the ingredients well. Churn them together until you see oil oozing out from the peanuts, coconuts and sesame seeds.
Take a small portion of the mixture and prepare the laddoos by rolling them into small balls in your palm. Finish rolling when the mixture is still warm.

Let us know in the comments how you liked this recipe and share them with your friends & family too.

How To Keep Your Aged Family Members Healthy?

Keeping our aged family members healthy and safe is on top of the to-do list for many of us and preparing a healthy diet chart for them can sometimes be challenging. To keep the elderly in your family healthy, you should ensure that they also get the right amount of exercise. However, did you know that a healthy food chart is not the only way to do this? Here are some useful tips that can help people above the age of 60 to stay healthy and happy.

The Basics of Nutrition

Even if the elderly in your family live a healthy lifestyle that involves adequate amounts of exercise, following a healthy diet chart specifically designed for geriatric wellness is a no-brainer. While some of the generic food intake and nutritional guidelines still apply to the elderly, they have certain specific nutritional needs that have to be met.

We often search about what to eat but we miss on an important aspect of nutrition i.e. how much to eat? Even healthy food has to be consumed in a specific amount. Excess of anything is bad!

To help your elderly family members get the best nutrition possible, you need to ensure that they consume a balanced diet with an adequate amount of vitamins and minerals, a lot of fresh green vegetables, fruits, nuts and a decent amount of lean protein. Moreover, you also need to ensure that they do not consume foods that are high in added salts or sugars, as this could increase the risk of complications due to high blood pressure and blood sugar respectively.

If you have older family members or loved ones, you may worry about their health as they age. Aging increases the risk of chronic diseases such as heart disease, type 2 diabetes, arthritis, cancer, and dementia. Adopting and maintaining a few key things like by preventing social isolation and loneliness, good and regular physical activity, healthy eating and regular visit to doctor will help in improving the quality of life.
Dr. M.G. Kartheeka, MBBS, MD

Points of Concern for the Elderly

While there are several other measures you can take like providing them with a health drink for adults from time to time, here are some exclusive points of health concern for the elderly:

Healthy Eating

It is always best practice to encourage the aged people in your family to keep away from foods that are high in saturated as well as a trans fat. These are ingredients that contribute to cholesterol and for people above the age of 60 – 65 years, they can lead to coronary heart diseases. You can help them by swapping these with some healthy alternatives.

Bone and Muscle Strength

Since ageing causes the reduction of both bone and muscle mass, it is vital that you ensure the aged members of your family engage in some form of light physical exercise or yoga. For example, brisk walking once a day for at least 15 to 20 minutes is beneficial in maintaining a healthy bone and muscle density as well as a good lifestyle.

Good Daily Routine

A habit of sleeping on time, waking up on time, eating on time can have enormous health benefits. Good quality sleep can minimize the risk of diabetes and heart diseases.

Dental Health

Avoid being solely focused on the maintenance of a healthy diet chart, because dental problems in people above the age of 60 are a major point of concern too. It is not uncommon for the elderly to have some gum diseases or other dental problems, so it is best to provide the elderly with recipes that are healthy as well as soft to chew.

Importance of Fiber and Fluid

A healthy diet chart for the elderly cannot be complete without an adequate dose of fluids and fibrous foods. Since constipation and dehydration can be common post the age of 60 years, it is of utmost importance that you ensure the aged people in your household consume enough fibre and fluids.

Also Read: Pegan Diet: A Comprehensive Guide on Its Advantages and Challenges

A Healthy Lifestyle for Senior Citizens

Besides nutrition, there are many other components of a healthy lifestyle that you need to factor in when looking for a happy and healthy life for the elderly members of your family.

Mental Health

For example, mental health is as important as physical health and for people over the age of 60 years, you need to ensure they get a certain level of mental activity to keep their grey cells working. You can craft a few simple yet challenging games for them or even engage them in board games that can stimulate their cognitive functioning.

Physical Health

For senior citizens to maintain a healthy body and a decent level of physical fitness for general mobility purposes, it is essential that they regulate both their weight and metabolism. Starting them on a protein diet chart or diet plan customised according to their individual health needs can help them in muscle regeneration as well as reduce unwanted fat in their bodies.

Also Read: 12 Proven Health Benefits Of Makhana (Fox Nuts)

Conclusion:

Finally, you should also ensure that the elderly in your family take their prescribed medications on time. The effect of ageing can show up as a hearing loss, changes or disturbances in vision, joint pain and mobility issues, memory loss and decline in cognitive functioning, risk of other diseases like diabetes, hypertension, heart diseases etc.

Routine health checkups, the right diet and optimum exercise can minimise the risk of serious health complications. With these tips on how to stay healthy for people over the age of 60 years, you will hopefully be better equipped to care for your aged family members.

Know About 20 Super Healthy Leaves You Must Eat!

A heady mix of vitamins, minerals, protein, antioxidants and other nutrients, leafy greens contain all this and more. If you need any more convincing, they are good for your heart, blood sugar, immune system and cell repair. The comprehensive list as under will point you in the right direction.

1. Spinach

Spinach is rich in iron and fibre, low in fat and cholesterol. It is good for weight control, eyes, bones, and blood pressure. As a part of every world cuisine, it is the most common green found.

2. Fenugreek

Fenugreek is good for the hair, digestion, anaemia, respiratory disorders and diabetes and for lactating mothers. In Indian food, it is used extensively in rotis and curries.

3. Parsley

Parsley is packed with vitamins A and C. It powers the immune system and is a natural detoxer. It improves liver and kidney function.

4. Mint

Apart from freshening up our palate, mint benefits weight loss, asthma, depression, skin problems, and nausea. Mint can also be helpful in the treatment of bowel disorders like Irritable Bowel Syndrome (IBS). It has also been found useful in relieving the discomfort caused due to indigestion. Apart from all these, mint also has several other proven benefits like improving brain function, reducing pain during breastfeeding, and helping combat symptoms of the common cold.

5. Cabbage

Cabbage is richer than oranges in Vitamin C. It fights cancer, Alzheimer’s, skin diseases, and strengthens bones. Cabbage has also been found effective in reducing inflammation in various parts of the body. While Vitamin C acts as antioxidants for the body, the other nutrients of cabbage may help reduce cholesterol, improve digestion, and lower blood pressure. Therefore cabbage is often considered a great leafy green vegetable that helps to maintain a healthy heart.

6. Mustard greens

Regular consumption of these ensures blood and liver detoxification, lowering cholesterol, and improving skin and eye health.

7. Lettuce

Lettuce is rich in essential vitamins, nutrients and minerals that lower cholesterol, fights cancer, regulates sleep and blood pressure and protects neural health.

8. Curry leaves

Curry leaves are useful in stomach ailments, diabetes, to balance cholesterol and are anti-carcinogenic.

9. Red amaranth

It improves cardiovascular health, strengthens bones and stops hair loss.

10. Asparagus

Asparagus strengthens the immune system, aids weight loss and help with a hangover.

11. Basil

Basil fights cancer, lifts mood, combats stress and is beneficial in the flu. There are different types of basil leaves like sweet, Greek, Thai, holy, cinnamon, and lettuce basil, each with its unique set of health benefits. Sweet basil is considered healthy for the heart as well as the brain since it helps to reduce blood pressure, cholesterol, and also improve mental alertness. On the other hand, varieties like holy basil have been found to be effective in regulating blood sugar.

12. Spring onions

They improve bone health, enhance vision, benefit from viral infections, and lower blood sugar levels.

13. Collards

Collards fight cancer, lower blood pressure, detoxify, prevent arthritis, cataract and muscular dystrophy.

14. Kale

Kale, increasingly a part of smoothies and salads, prevents metastasis, fights cancer, detoxifies, improves heart function and even aids brain development in babies.

15. Betel leaf

A potent analgesic, betel leaf improves digestion, clears acne, increases appetite, and promotes oral health. It has various other antiseptic and anti-oxidative benefits.

16. Beet greens

Beet greens promote healthy bones, teeth, skin and blood vessels. They power up the immune system, improve vision and maintain cellular health.

17. Watercress

Watercress boosts immunity, fights cancer, supports thyroid function and adds a copious amount of fibre to the diet. It improves brain health, helps in pregnancy and reduces asthma.

18. Celery

Celery improves cardiovascular health, reduces blood pressure, decreases cholesterol, and boosts digestion and weight loss.

19. Fennel

Apart from enhancing the flavour of the food, fennel improves skin and cardiovascular health, prevents cancer, boosts digestion, reduces blood pressure, relieves hiccups, and treats flatulence.

20. Cilantro/coriander

The humble coriander has more benefits than just enhancing the taste of food. It improves menstrual health, reduces cholesterol, reduces digestive problems, keeps the urinary tract healthy, prevents inflammation, and lowers blood sugar levels.

Also Read: Pumpkin Leaves: Unfolding the Forgotten Nutritional Benefits

The Bottom Line

While most people may not love leafy green vegetables such as those on this list, they are in fact extremely nutritious. Most of these leafy green vegetables are cultivated year-round meaning you can always buy them at your nearest grocery market. Therefore you will be able to add them to your regular diet almost any time of the year. Moreover, with a multitude of health benefits provided by leafy green vegetables, you now have all the more reason to consume these 20 super healthy leafy green vegetables regularly.

Also Read: Is Celery Good for You? Analyzing the Research-Backed Benefits

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