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A Taste Of India – Rice Flour Recipes From Across Our Country
No kitchen is complete without this versatile staple- freshly ground rice flour. This all-season flour finds its place in breakfast, lunch, dinner, or in delicious snacks as well. First things first. The humble rice flour is gluten-free, rich in nutrients, and is a wonderful choice for those who suffer from gluten intolerance and autoimmune conditions such as Celiac. A high-fiber diet can help control blood sugar levels, promote regular bowel movements, and improve cardiovascular health. Since rice flour is high calcium content, it is a fantastic food option for maintaining bone health. Brown rice flour in particular is rich in higher levels of Vitamin B, as brown rice has its outer husk intact. Essential nutrients found in the husk are vitamins, and minerals such as calcium and zinc. Rice flour is essentially clean rice ground into a fine or coarse powder depending on the dish it is used to make. Let us look at some easy, healthy rice flour-based recipes. Dosa: This south Indian delicacy is usually served with chutney (a coconut-based dip) and sambar (lentil-based curry) and is heavenly when served out. Mix rice 3 portions of rice flour with 1 portion of soaked and ground whole urad dhal and allow this batter to ferment for 4-5 hours. Pour dollops of this batter, and spread it out like a pancake into a hot greased pan. Serve hot and crisp. Modak: Modak is a type of dumpling and is very popular in Maharashtra and made to mark theoccasion of Ganesh Chaturthi. The Modak has a soft outer cover made of cooked rice flour-based paste and has a filling of grated coconut, ground nuts, and jaggery. It is steamed well and served hot. Rice Phirni: Rice phirni is a famous north-Indian dish and is made by cooking rice flour slowly in thicksweetened milk. This is then garnished with sliced almonds, pistachios, and cardamom and served chill. A delectable dessert, a standard in festivals of the north. Rice Chakli: A popular snack in Tamil Nadu, Karnataka, and Andhra, the rice chaklis or the murukkus are deep-fried snacks made from a mixture of rice flour, roasted gram flour, butter, and a spice mix. Using a mold or a chakli maker, the well knead dough is shaped and deep fried in oil into a circular, spiky shape using chakli maker. This snack can be stored in an air-tight container for a few weeks and consumed. Idiyappam: Idiyappam is a famous Kerala breakfast item; a soft thin rice noodle dish served with a mild stew. It is made from a dough of rice flour which is first cooked and then molded intonoodles and steamed. It is served hot, with coconut milk or a mildly spiced vegetable stew. A healthy, wholesome meal. Rice Khichu: This steamed rice flour dish is a go-to quick snack in Gujarat. With barely any oil usage the rice khichu is quick and easy to prepare. It is a dollop of cooked spiced rice flour with a little oil and gunpowder on top and served straight out from the pan!Rice flour is also used as a coating that can absorb moisture to ensure that deep-fried snacks are crisp once they are out of the hot oil. Uses for the rice flour can be endless; ensure that your pantry is well stocked with generous amounts of rice flour at all times.
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Simple Tips To Keep Away The Flu- A Healthy Dose Of Exercise And A Good Diet Helps
As much as the monsoon seems like a respite from the sweltering heat; it is a season of all kinds of infections. Sniffling noses, relentless coughing, and general overall fatigue can be a downer in the family. The flu season is predictable most of the time, year after year, so a little bit of preparedness will not hurt, will it? Little things matter, beginning from drinking a lot of warm or hot water. Washing your hands and feet after every visit outside the house. Steam inhalation when you sense a slightly scratchy throat. Let us go through more of what you can do to prevent falling sick. Consume organic and pesticide-free food as much as possible- Flu season or not, this is highly recommended. It is essential to pay close attention to the food we consume, and the water and air intake that happens. Clean water, air, and food grains help build overall immunity. Eat right, think right, and feel right – Your body is your temple, sounds cliché? It is the truth, it houses you and you better ensure it is nurtured well. Do not dump your stomach with oily snacks in the name of enjoying the weather outside. You can still munch on a healthy salad and feel good. It is also what you eat that makes you feel good. Think happy thoughts, and nurture a positive attitude at all times. Strike a balance between your mental and physical state- Start by being mindful. Find a healthy diet that suits you and stick to it, and throw in some variety and colors in your meals. Watch your portions. Follow the same rule for your mind. Indulge in a variety of activities, consume positive content and keep supportive relationships. Do not obsess over weight, size, and looks beyond a point. More than anything, never panic at the sign of falling sick or hearing about it. Exercise and enjoy doing it- Never take up something that does not excite you. Pick a physical activity that you enjoy participating in and something that can easily become a habit. What is important is you need to be consistent and get better at it. Never allow your mind to slack. Listen to your body and progress. Exercise is for all seasons, summer, spring, and winter. Flu season or not. Regular exercise benefits the body and mind both. Stock up and have home remedies handy- Spices and condiments like ginger, clove, and ajwain (carrom seeds) provide relief from cough and cold. They are safe and can be quickly boiled in water and consumed as a tea. In case you have caught an infection, rest up, consume a lot of hot soup and drink a lot of fresh water (preferably hot). One only can gradually build good health and stamina to help fight minor infections, it does not happen overnight. Nutritious food prepared from organic food grains, plenty of exercise, and hydration are three important aspects of an overall healthy lifestyle. Following a regimen will make fighting the flu effortless.
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Binge-Eating Breakfast Is Blasé – Switch To Super-Charger Smoothies And Juices
It is essential to ring in a healthy start to the day; whatever you may have had for dinner the previous night. Remember that in an ideal scenario (also advisable) your stomach would have been empty for at least 12 hours. Breakfast is undoubtedly the most important meal of the day, but it is certainly not advisable to have a full meal just after you wake up. Your internal organs need time to wake up and kick start and function after a long night. You should consume breakfast at least 2 hours after waking up. Begin with a drink…a healthy juice. Lemon juice with warm water and a dash of honey has to be your early morning elixir. What does it do? Flush out all the toxins of the previous day via a healthy bowel movement. How good does that sound? In the mood for something a little fancier? Brew a wicked ginger tea. Boil the ginger root in hot water for about 5-10 minutes. Add a dash of lemon and honey. Ginger tea is packed with potassium, magnesium, copper, Vitamin C, and B6. There are just unlimited benefits of ginger for our body; allow us to name a few. It boosts metabolism; as mentioned earlier, by increasing thermogenesis or production of heat in the body by breaking down fat. It helps manage blood sugar as it helps thwart oxidative stress (imbalances due to excess free radicals in body cells due to metabolism) It can help manage blood pressure and support health by preventing blood clots, relieving heartburn, and lowering cholesterol. It helps in relieving pain and inflammation due to its anti-inflammatory properties. Here is a pro-tip- Grind well-cleaned and peeled ginger into pulp with a little water add a dash of lemon and salt and store it in a clean jar in your fridge. Take a couple of spoons every morning mix in hot water and gulp it down! Bored with Ginger? Try Aloe vera juice. Cut off chunky portions of the aloe vera leaf- scoop out the pulp and blend it in well with water. Consume. Aloe vera also has anti-inflammatory properties and also actively helps in digestion. A bonus- it restores the shine in your skin and hair! Fennel, Mint, and Cinnamon are all active agents of busting stomach-related issues, indigestion, helping relieve muscle cramps, etc. They help detoxify the system, restore balance in the digestive tract and promote weight loss. What is an ideal breakfast diet? Follow a simple routine- the direction of the sun. The sun just about gets ready for a long day ahead early in the morning, as does your digestive system. It blazes between 12 and 2 and hence that’s when your metabolism is the highest. Breakfast which is usually consumed between say 9 and 10 am needs to be a cooked light meal, combine it with soaked dry fruits and nuts, a little bit of dairy say milk or cheese and fruit. Reserve heavy and complex carbohydrates for an early lunch. Never forget to start your day with healthy juice. Now mix, and match your juice but do not skip drinking one!
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Hitting Daily Nutritional Goals Can Be A Breeze- Stay Consistent And Consume Nutrient-Rich Food
Staying healthy and weighing right requires daily efforts; a crash diet will probably help with temporary weight loss but your system gets completely deprived of essential nutrients. Let us refresh some facts quickly. Proteins are building blocks that help repair your muscles and carry oxygen to all cells in the body. Fiber is essential for gut health and metabolism. Calcium is not just associated with bones and teeth but also plays a critical role in blood clotting. Potassium joins hands with Sodium to maintain normal levels of fluid within the cells. Sodium maintains the same outside the cells. Well, the good news is that by and large eating habits in India cover most of what is mentioned above on a daily basis. Each individual might have his or her nutritional specifications depending on their gender, fitness goals and levels, and overall health. On average sticking to an overall 2000 calories per day is considered a regular standard for one’s energy and nutrient needs. Our cuisine has a range of diverse nutrients and is inherently balanced apart from being rich in antioxidants, probiotics, and dietary fibre, making it extremely nutritious and healthy. Let us go through this with a checklist, but before that let us recall that nutrients can be broadly classified into macronutrients and micronutrients. Macronutrients are those our body needs in large amounts such as carbohydrates, protein, and fat to provide is with energy-calories. Micronutrients are needed in smaller amounts such as vitamins minerals and antioxidants. These help our body use the macronutrients consumed and for a whole load of other essential reactions and processes in the body. Your ideal daily-nutrition checklist- Consume at least 5 servings of colourful fruits and vegetables daily. The more you consume the better it is. Say one fruit serving should a good mix of orange, apple, and banana. Find a seasonal fruit? Include that also. Vegetable salad should be a cup of all kinds of vegetables preferably fibre-rich. This will cover your micro-nutrient quota for the day. Now at least 10 servings of cereals like whole grains and millets where one serving amounts to roughly 30 gms of uncooked cereal which is one chapati or a medium-sized bowl of cooked rice. There is your macro. 3 servings of pulses where again 1 helping is an uncooked pulse. You may also replace this with animal foods if you are a non-vegetarian. 3 servings of pulse or 90 gms of pulse equal one serving of cooked meat. For vegetarians, combining pulses with cereal grains helps fulfill the daily essential amino acid requirements automatically. 2 servings (150 ml/1 serving) of dairy-based milk will cover vitamins and minerals such as calcium, B-12, and iodine. Check for fortified options in case you are vegan. 1 serving or 30 gms of dried fruits /nuts/ seeds or a combination – preferably unsalted. This takes care of omega-3 fatty acids, and potassium particularly if you are a vegetarian. 1 serving = 5 gms or 1 teaspoon of different types of cooking fat such as vegetable oils, ghee, mustard/groundnut oils, etc on a rotational basis, to maintain a good balance of omega-3 and omega-6 fatty acids. Avoid hydrogenated fats. 5 gms or 1 teaspoon of iodized salt for iodine/ sodium requirements. Watch for a month if your diet meets the daily nutrition requirements, and tweak your meals to make it work! It will become a habit and you will need to fret no more.
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Busting BIzarre Food Myths That People Believe Over Healthy Eating!
Thanks to the advent of all mediums of expression, everybody today, is a self-professed health guru! One too many absurd food myths are doing the rounds in discussions on healthy eating and weight management. Eating right needs to be consistent and a daily exercise that does not need to be influenced by any of the following common food myths- Myth #1 : Eating late is not a healthy food habit as it makes one gain weight. Well, eating a heavy meal and immediately going to bed is a definite no-no. The logic is simple, once you lie down the blood circulation to the digestive system dips and this causes late digestion and improper absorption of nutrients. An ideal dinner time is at least three hours before bedtime. Now whether it is after 7 p.m, or not depends on when you go to sleep is it not? Myth #2: Eating more carbs will increase body weight. Carbohydrates are one of the three main essential building blocks, also known as macronutrients that make up all food. Protein and fat are the other two. Carbs are broken into sugars, starch, and dietary fiber. While sugar intake needs to be limited the other categories play a critical role in our health. Myth #3: You can eat whatever you want and still lose weight, as long as you "work it all out"! Weight gain or loss is a combination of factors such as calorie intake, BMR (Basal Metabolism Rate and RMR (Resting Metabolism Rate), and physical activity such as exercise. To lose weight an individual needs to follow a calorie deficit diet followed by his/her daily routine. Now the math of all of it needs to be accomplished with a healthy and observing his/her metabolism rates and nutritional needs. Myth #4: Portion control is a healthy food habit. Well, it most certainly is. But one entire portion of such fats or starch will not do the trick. Consuming fewer calories per meal needs to be a well-thought-out exercise while being mindful of nutrients that go into the plate. Small portions of frequent eating will also dissolve the purpose of weight loss right? Myth #5: If you skip breakfast, you'll lose weight because it's not technically a meal. This has to be the most absurd food myth. Breakfast replenishes the body with glucose, boosts energy, and provides all other essential nutrients needs for good health. Eat a big breakfast, but watch what goes in. Myth #6: Treat yourself to a cheat meal once a week to make up for "bad" days of eating healthy food throughout the week (and vice versa). Eating healthy food needs to be a choice made by an individual, it is no punishment, is it? Making smart meal plans, every day (mind you this can include fried foods too) while keeping a tab on overall calorie intake is a smarter way to remain fit is it not? Myth #7: You can lose a lot of weight by cutting out sugar. Did you know that removing sugar completely from the diet also means removing fruits, certain vegetables, and milk/curd intake? There is no real healthy alternative to sugars. In fact; World Health Organization (WHO) recommends that sugar needs to be at least 5% of your daily calorie intake. Sensible eating and educated decisions are those that can actually debunk these baseless health-related myths. What works for one individual might not work for another. Following a good diet is a culmination of many factors, certainly, food myths have no role in that.
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7 Days Of Bajra For A Better You!
A nutrition-rich diet contributes to your health as well as appearance. On the contrary, a plate full of white rice and tangy lentils seems like the most satiating meal ever! But apart from loading carbohydrates into your body, the nutritive value added to your body with this meal is negligible. Millets are little powerhouses of energy that are gluten-free, healthy whole grains that can practically take over rice and wheat in your kitchen. Bajra or pearl millet is perhaps the most popular of all healthy grains as it is exceptionally low in calories and one of the best choices of grain, when you aim, is to shed kilos. Nutritional information of Bajra- This healthy whole grain is packed with carbohydrates, essential amino acids, antioxidants, multiple vitamins like thiamine, riboflavin, folic acid, niacin, beta carotene, and minerals like iron, phosphorus, magnesium, and zinc. Per 100 gm of cooked Bajra contains Protein – 10.96 gm Dietary fibers- 11.49 gm Fat- 5.43 gm Carbohydrates– 61.78 gm Energy- 1456 KJ How can Bajra improve your health? Helps manage diabetes – Pearl millets contain carbohydrates that burn slowly and help maintain a stable glucose level in the blood for a longer period. This makes it a healthy food option for those with diabetes. Good for cardiac health- Food made with Bajra is rich in dietary fiber and helps lower cholesterol which makes it ideal for those with heart ailments. Regular intake of Pearl millet or bajra helps reduce bad or LDL cholesterol thus preventing blocks in the arteries, as this wonder millet is also rich in Omega – 3 fatty acids. Easier on the stomach- Healthy gut is an indication of overall health and Bajra aids in proper digestion preventing constipation. It is a gluten-free cereal and is, therefore, also ideal for those suffering from celiac disease. It can reduce the acidity of the stomach thereby limiting ulcer formation and discomfort caused. Natural Detoxifier- Bajra or Pearl Millet is a mix of amazing components and antioxidants including phenols, tannins, and phytic acid all of which are known to prevent stroke, cardiovascular problems, and cancer. It also helps cleanse the liver, kidney, detoxifies the body thus helping obtain beautiful glowing skin. Strengthening bones- This phosphorous-rich millet along with calcium strengthens bones, prevents joint pains, and also averts the risk of chronic conditions caused due to calcium deficiency such as osteoporosis. Good during pregnancy and for infants – Bajra is rich in Vitamin B9 or folic acid; Folate is crucial for forming DNA and RNA and is key for producing red blood cells, and helps accelerate the growth rate of the foetus. On the other hand, this healthy grain can be easily digested by infants and can be used during the weaning period and even later on. Helps in weight management and obesity- Bajra is rich in protein and it helps in building, strengthening the muscles, and repairing tissue. It is an ideal food choice for vegetarians who want to cut down on carb intake and manage their weight. Healthy diet recipes with Bajra Bajra is a hard millet and needs to soak for 7 to 8 hours before it is pressure cooked. Add enough water and cook for 4 to 5 whistles to get sticky rice consistency, sauté and add in some veggies and spices, put in a dollop of ghee and your power-packed khichdi is ready! Make Bajra flour (you may need to take the grains to a nearby flour mill), add a little whole wheat flour, salt to taste, and warm water to knead into a dough. Roll them into rotis and consume. Use your imagination, play around with methi/boiled potato/palak and turn them into parathas! Craving a dessert? Kids around at home? Finely chop up 150 gms of jaggery, take 250 gms of Bajra flour, a spoon or two of white till seeds. Knead well for 10 minutes using warm water. Roll them into small puris and deep fry. It can also be used in snacks like murukkus, chaklis. Combine Bajra flour, whole wheat flour, garlic, green chilli paste, sesame seeds, and salt in a deep bowl and crumb the flour. It must resemble bread crumbs, now add some curd and knead into a soft dough with a little water. Pass this through the chakli/ murukku press, deep fry till they are golden brown. This healthy grain flour is versatile and can be used in baking as well. There are way fewer calories in food items prepared using bajra and despite that, it leaves one feeling full for a longer time. For e.g.- one medium-sized bajra roti contains just 97 calories! You can now extrapolate how many calories you can strike down with every meal substituted by Bajra and its overall impact on your weight and health. Just a week to see a difference and to keep you going with your weight goals!
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Snack Smart! 9 Healthy Snacks That Will Make You Feel Guilty And More Satiated
Let us begin this discussion with an event that most of us are likely to encounter or have encountered already. A late lazy Sunday lunch, binge-watching television for a good two or three hours and no intention to move from the couch. Your heart hovers around the ice cream that lies in the freezer. You have the urge to finish up that tub of goodness. You do it. What happens next? You feel super guilty about this indulgence in such a calorie-rich snack. Bodyweight spiraling out of control as a result of hogging junk food has become the norm with most of us now, particularly when life is mostly happening indoors. How do you battle this? As we discussed in the other blog, mind control is step one. How do you snap out? Remember this- Quit making excuses and being lazy to fix your own snack Healthy snacks can be tasty, find out your mix and match combination Is it not easier to fight off a craving instead of battling weight issues later? Remember this too- Balancing weight while still wanting to eat all your favorites is not hard. There are umpteen low-calorie, tasty and healthy snacks that you can still consume. What are your options? How can you stop eating junk food? Yogurt with nuts– A bowl of protein and nutrient-rich perfect snack is ideal as a late-noon or mid-morning snack. It doesn’t even need seasoning! Ensure you use thick fresh homemade curd and a combination of savory crisp nuts. Granola bars – This is just what you need after a rigorous workout in the morning or for days when you have to skip your breakfast. It has a combination of all minerals and nutrients that gives you instant energy. There are way too many easy-to-make at-home recipes to make them at home. Roasted chickpeas or peanuts– Soak chickpeas/peanuts overnight, boil well include some finely chopped veggies to make a yummy licious salad! You may also dry roast them, store them for a long while, and munch as and when you feel like it. Keep a jar of peanut butter handy, it combines well with snacks as a dip, a spoonful or two can go into a smoothie or on toast or rotis too! Fruit smoothies – Now this will ensure you never crave ice cream ever again! Chop up big chunks of different fruits, freeze them, add a dash of honey or soaked dates, milk and whip up a nutritious fresh smoothie. The best breakfast in a bottle! Sweet and spicy nuts assorted – Make a trip to the grocers on a weekend, pick out a variety of locally available nuts, do not forget to include seeds of pumpkin, melon, flax, and chia. Dry roast each of them slowly and patiently. Add a dash of pink salt and sugar. Another super-snack is ready! Avocado and hummus – These make for excellent salad dips. Be careful when you buy an avocado, ensure you pick ripe ones. Avocados are rich in healthy fat, absolutely versatile can be used in smoothies, salads, and even on toast! Hummus is mashed boiled chickpeas seasoned mildly, a Mediterranean delicacy. A rich source of protein. Hard-boiled eggs – How can one forget, good old boiled eggs! Consume whole eggs, yellow and white to keep you full for a longer time. You can include them in a salad for lunch, consumption for breakfast, or even as a snack. Play around with seasonings so that you don’t get tired of eating them. Ideal to have 2 daily. Sweet potato and green bean chips – Sweet potatoes are ideal to tackle your starch cravings. They are packed with fiber and a host of other nutrients and actively help in enhancing metabolism. Green bean chips are higher in protein and fiber compared to corn and have fewer calories. Bake them to a crisp and there you go! Did you notice that most of these healthy snacks listed are rich in protein? It is because protein takes a longer time to burn hence you are left feeling full for a longer time. A high protein diet reduces hunger pangs and helps you consume lesser calories. A high intake of protein improves the function of weight-regulating hormones in our body. Replacing junk with healthy snacks is critical in the journey of weight -loss. Nurturing the right eating habits is not all that hard; you just have to invest some time, positive energy and stay resilient. Your body and mind will soon adapt.
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“New Year, New Me” Not Working Well? Stop Failing
“A calm mind brings inner strength and self-confidence, that’s very important for good health”- Dalai Lama. A month into the new year, and you realize that you have already failed in keeping up with the resolution of fit and healthy? Maintaining a healthy lifestyle is not a choice but a compulsion today; you know this, you resolve with a new year resolution. Yet you slack. Now how do you move forward? This can be hard, but not utopian. Understand that all of it begins with the power of your mind. Be smart, understand your strengths, and weaknesses, your lifestyle, and most importantly your relationship with food. The determination to succeed needs to be reinforced right from day one. You will soon find yourself becoming focussed and moving forward till a subconscious habit takes over. Let us discuss this with a small example. Say on day 1, on New Year’s, you allow yourself a generous helping of dessert after lunch to indulge, you do it and feel satiated. Now, the next day reduce the portion of indulging and quickly over a week cut it to zero. No, you do not have to run the other side or feel depressed at the sight of your favorite dessert, you simply control the amount that goes in. Trick your brain into feeling pampered. Understanding what works for you is step one to maintaining a healthy lifestyle. More on why you fail your new year resolution 1.Not realizing the time and effort it takes to achieve something Most of us make health-related new year resolutions for the heck of it, or after witnessing a brief threat to our health. Knowing the sacrifices, the adjustments, and the effort to slowly get towards your goal must be given a long thought. Further, you cannot drop weight or suddenly become fit- it takes time and patience 2.Not believing in yourself Some of us are quick to make decisions and quicker to get past them, few of us simply dismiss making a resolution thinking that it is not for us. Stop a minute and justify that thought. You will soon realize that mostly there is nothing more to it than having a lazy attitude. Make a change to that mindset first. All of us are capable enough to move mountains. 3.Not enjoying what you are doing The majority of the time this applies to the habit of exercise. Well, to food too. How many of us enjoy a brisk walk or jog outdoors? How many times have you registered for a gym, paid up, and felt lazy to make it? Choose what you like, experiment with different kinds of exercise, healthy diets discover what you will not get tired of, and stick to it. 4.Prioritize your health along with other choices Alter your eating habits and exercise to ensure that your health does not take a beating. Do you work late hours? Carry dinner and healthy snacks. Once in a week walk or cycle to work 5.Losing confidence over failure Even if you slip multiple times, ensure that you get back to where you started. The more sensible thing to do is to note down these slips up and check if there is a pattern and alter your strategy. Remember again that your mind plays a significant role in all this. Understand your mind and play to its strengths. 6.Procrastinating Do you feel like not doing something on a particular day? Do you want to indulge in starch once and not make yourself a healthy salad? Do you want to skip your workout? Lower your limit. Do not tell yourself you will start again tomorrow. Have a small helping of rice along with your regular veggie diet. Reduce your workout time for the day. Do not stop, remember that you need to move forward, or at least pause a bit. It is still better than going back. Now, what are the steps you need to take to succeed with your new year’s resolution? Super simple three-step process- Know yourself in and out, understand your personality. Invest time in that first. Revise your health goals, choose to take it slower than giving it up altogether if it comes to it. It’s never too late! Reduce your dependency on others and do not allow external factors to influence you. Cook your meals, manage your time well and take time out to be physically fit. Remember that a well-begun battle is half-done, but not won! Win over your mind first, half the battle is won right there. Compete against yourself, record your wins and losses. Track your progress. The journey to staying healthy and happy is long; even when you reach your destination it takes an effort to stay there.
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Keep Your New Year Resolutions Tight This Year With Satisfying And Healthy Meals Without Having To Cheat!
Which one of us doesn’t resolve? The onset of a brand-new year is a phase filled with a list of promises one makes to him/herself intending to upkeep them for a lifetime! An optimistic approach to welcoming the new year, albeit a tough one to follow for years to come especially if they revolve around health. How about resolving to become healthy, in a sharp, smart and a sustainable manner? Resolve and work on your health with these 5 guilt-free, tummy-happy tips and hacks to healthy meals Explore the world of whole-grains and millets : Whole grains are naturally high in fibre which gives a full and satiated feeling for a longer time, making it easier to maintain a healthy body weight. Consumption of whole grains are also linked to a lower risk of heart disease, diabetes, certain cancers, etc. Whole grain wheat especially is packed with a lot of nutrients and hence, a must to be included in one’s daily diet. Millets are a versatile grain packed with health benefits and can easily be used to replace starch as it can be dished out as breads, cereal, your regular daily meals and beer too! Refrain from the whites especially refined sugar : Did you know that forest honey is a great alternative to white sugar? Organic wild forest honey is mineral-rich, enhances your immunity, helps treat respiratory infections and is good for the skin and hair. A dash of forest honey is all that you need to quench that sweet craving of yours! Do not forget your proteins : Did you know that adults need a minimum of 1 gm/ kilo of their body weight per day? Groundnuts offer a solid 26 gm per 100 grams of protein; which is a super-easy way to meet your daily protein requirement quickly. Ensure that you soak your daily quota of groundnuts overnight to enhance their nutritive value and to cook easily. Ensure you have healthy snacks handy : Poha, puffed rice, roasted nuts & sooji can be mixed and combined to dish out an evening or a mid- morning snack. Combine them with chopped vegetables, add a dash of spices and salt and you are covered. Crave a sweet snack? Have an assortment of nuts and dry fruits. Include natural fat burners such as lemon and ginger too : Ginger, lemon, bananas and berries help burn fat naturally and enhance metabolism in the system. Whip up a mean ginger lemon juice with a bit salt and sugar to clear your system of toxins, once a week. The entire journey of healthy eating habits begins with the first single step of making up your mind! Healthy meals can be oddly satisfying and definitely can be tasty; provided the right ingredients are picked out. Fasting is no fun and it can easily push one to cheat. May this new year open up the world of sensible eating and a wholesome life for all of us!
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