Don't make this sound familiar

Don't make this sound familiar

Make small changes. Small changes add up to big results. Exercising a little more or trimming a few calories aren't major changes, so they're easier to do. Plus, meeting mini-goals each day helps you stay motivated and reinforces that "can-do" attitude.

We help you design such mini goals...to experience the same join shilpsnutrilife.

#ShilpsNutrilife
Diet & Lifestyle Makeover

*Offering FLAT 50% OFF on Yearly Package*

*Offerings:*
> Customized Diet Solutions be it Illness or Wellness
> One-to-One Consultation
> Online via Email / Skype / Phone / Whatsapp / Shilpsnutrilife Android App

Enroll Now http://shilpsnutrilife.com/?page_id=6461

Or click this link to connect https://api.whatsapp.com/send?phone=919870404042

Or mention your phone number or email id and our team will get in touch with you.

Shilpa Mittal
9870404042 

#newyear #newyou #reform #resolution #eathealthy #exercise #weightloss #shilpsnutrilife

Resolution reality

Don't let this happen to you

Its time to fine tune your diet and exercise habits. Granted, changing these habits is easier said than done. But with a positive "can-do" attitude and a realistic action plan, you can take strides to be a healthier new you.

This new year let's REFORM A NEW YOU with SHILPSNUTRILIFE

#ShilpsNutrilife
Diet & Lifestyle Makeover

*Offering FLAT 50% OFF on Yearly Package*

*Offerings:*
> Customized Diet Solutions be it Illness or Wellness
> One-to-One Consultation
> Online via Email / Skype / Phone / Whatsapp / Shilpsnutrilife Android App

Enroll Now http://shilpsnutrilife.com/?page_id=6461

Or click this link to connect https://api.whatsapp.com/send?phone=919870404042

Or mention your phone number or email id and our team will get in touch with you.

Shilpa Mittal
9870404042

#newyear #newyou #reform #resolution #eathealthy #exercise #weightloss #shilpsnutrilife

Ber fruit

BER FRUIT

Benefits of BER Fruit!!!!!ABUNDANTLY SEEN IN THIS SEASON

BER FRUIT- Also known as Ziziphus, Bor, Ranbor, Indian Jujube

The Ber fruit is also associated with Sabari, an old woman who is mentioned in the Hindu epic Ramayana. She is believed to have tasted the fruits first, and then offered only the sweet and ripe ones to Lord Rama and His brother Lakshmana.

Ber is a tropical fruit. You will find it being sold by street cart vendors outside schools, beaches etc since it’s a hit amongst all ages.

Medical researchers have found a “new” flavonoid in ber called zivulgarin and trials are underway to discover how it might benefit us. Oleamide found in an extract of Zizyphus jujube has been found to help fight Alzheimer’s disease, and help the cognitive processes.

Ber contains vitamin C in the form of ascorbic acid , as well as the B-complex vitamins, thiamin, riboflavin and pectin. It has immunostimulant, antioxidant and wound healing properties, and pectin is known to be useful in cases of diarrhoea.

The fruit also helps lower cholesterol levels and blood pressure. Some of the triterpenoic acids isolated from the fruit are also believed to be useful in fighting cancer and HIV.

http://shilpsnutrilife.com/?p=6550
#Berfruit #bor #diabetes #shilpsnutrilife #eathealthy #jujubes #cancer #vitaminC #thiamin

Sprouted bajra khichdi

SPROUTED BAJRA KHICHDI
Enjoy this steaming hot khichdi in such a chilly weather. Even I tried this for first time.

High fibre content helps in weight loss, controlling cholesterol, triglyceride.

This khichdi is an easy recipe. It is a one-dish meal. Whole bajra sprouts are used to make this khichadi. Millet and lentils (moong dal) is a very healthy combination.

INGREDIENTS
Black millet (bajra) Sprouts 1/3 cup
Split green gram skinless (dhuli moong dal) 3 tablespoons
Rice-2tbsp
Salt to taste
Oil 1tsp
Cumin seeds 1 teaspoon
Asafoetida 1/2 teaspoon

METHOD
Soak bajra for 6-8hrs drain the water and leave it to sprout for 1-2days.

Roast it on slow flame for 5-7 mins.

Combine the bajra sprouts with moong dal and rice, add salt and two and a half cups of water in a pressure cooker and cook under pressure for three to four whistles or 1 whistle and leave it on slow flame for 10-12 minutes.  Heat oil in a pan. Add cumin seeds and asafoetida. When the seeds change colour pour it over the cooked bajra khichdi and mix well. Serve hot with kadhi .

Note
You can also make with bajra daliya. Soak bajra for 6-8hrs drain the water, grind soaked bajra coarsely in a mixer. Bajra daliya is ready.

http://shilpsnutrilife.com/?p=6546

#bajra #warmingfood #highfibre #bajrakhichdi #shilpsnutrilife #sproutedbajrakhichdi

Bajra the best winter cereal

Bajra is known as pearl millet, black millet and green millet.

In Indian languages, pearl millet is bajra (Hindi, Urdu, Punjabi and Bengali), bajri (Rajasthani, Gujarati and Marathi), sajje (Kannada), kambu (Tamil), kambam (Malayalam) and sajjalu in Telugu.

Bajra is mainly used in winter as it gives warmth to the body in the form of khichdi, bhakri / roti (flat bread) or thepla.

Bajra is one the most common grains consumed widely in rural India, and is often referred to as the poor man’s staple food. 7 reasons you should include bajra in your diet.

1. Good source of energy: Bajra is mainly made of complex carbs, a high-energy food. Since it has fibre too it is a long-acting source of energy that keeps you full for a longer time. It is also an excellent source of essential amino acids that make up protein molecules.
2. Promotes heart health: Bajra contains niacin, a vitamin that plays a crucial role in lowering cholesterol levels, thereby preventing heart disease.
3. It is also a fairly good source of magnesium and potassium, minerals that play a role in regulating blood pressure.
4. A phytonutrient called lignin, found abundantly in bajra, is thought to be associated with a lowered risk of cardiac arrest.
5. Helps digestion: Bajra is rich in insoluble fibre that helps digestion and stool formation. Fibre reduces the transit time of feces through the colon and prevents constipation. It also reduces secretion of bile acids and is linked to a lowered risk of gallstone formation.
6. Helps prevent cancer: Several studies have suggested that bajra has cancer-protecting properties. A study showed that regular intake of bajra protects pre-menopausal women from developing breast cancer. Partly, this property has been attributed to the presence of lignin in the grains.
7. Possess anti-diabetic effect: Not only does bajra lower the risk of development of diabetes in healthy individuals but also increases insulin sensitivity, making it a suitable cereal option for those who are diabetic.

Look out healthy bajra preparation coming soon

#bajra #pearlmillet #diabetes #eathealthy #shilpsnutrilife #cancer #digestion

Merry Christmas

#ShilpsNutrilife
Diet & Lifestyle Makeover

*Offering FLAT 50% OFF on Yearly Package*

*Offerings:*
> Customized Diet Solutions be it Illness or Wellness
> One-to-One Consultation
> Online via Email / Skype / Phone / Whatsapp / Shilpsnutrilife Android App

Enroll Now http://shilpsnutrilife.com/?page_id=6461

Or click this link to connect https://api.whatsapp.com/send?phone=919870404042

Or mention your phone number or email id and our team will get in touch with you.

Shilpa Mittal
9870404042

Eat Mindfully this festive and holiday season

Eat mindfully this festive and holiday season

Many people  react mindlessly to their unrecognized or unexamined triggers, thoughts, and feelings when it comes to food especially during holidays or festive season. In other words, they re-act-repeating past actions again and again-feeling powerless to change.

Mindful eating means increasing  your awareness of about these patterns without judgment, here are a few tips
-Eat with the intention of caring for yourself, enjoying your food.

-Eat slowly, without distraction remember pace not race is important.

-Choose food for both enjoyment and nourishment.

-Eat for optimal satisfaction and satiety.

- Enjoy the texture of the food, savour the flavor.
This broad application makes mindful eating a powerful tool for developing a healthier, happier relationship with food.

Living mindfully is all about balance.
Be mindful. Act mindful. Eat mindfully
http://shilpsnutrilife.com/?p=6534
#mindfuleating #shilpsnutrilife #healthyeating #festival #christmas #holidays

Follow 80- 20 plan

Christmas season special

Follow the 80/20 plan: Eighty percent of the year, you'll exercise regularly & eat well. Know that you'll slip 20 percent of the time due to festivals, holidays & work. When you accept this, you're more likely to stick with it for life.You don't have to be a fitness freak to get results.

However, one important thing to note is that a reverse of this should not happen. And also once you slip .....it should not be converted to skip...Instead slide such phases and emerge as a Winner.

So Enjoy this Christmas and new year season but don't forget 80-20 rule.
http://shilpsnutrilife.com/?p=6529

#healthymind #eathealthy #healthylifestyle #exercise #80-20rule #Dontskipslide #healthyholidays  #weekendbinging #christmas

Foods to avoid in winters

Foods to Avoid in Winter

Not all foods are the greatest if warmth is what you’re after. There are some foods that should be avoided in order to stay toasty in the winter.

Certain foods that should be avoided include:
• White breads / maida based products
• Cucumbers
• Too much butter
• Cold drinks
• Alcohol
• Processed chips

Also remember not to overeat on a cold winter night, as it can extinguish digestive fires which help in fending off the chill.

These are just a few of the foods to avoid during those cold winter months. The next time you curl up in front of the TV with a warm blanket to fight off the winter chill, try snacking on a few of the foods listed in the earlier posts to help keep you warm. You might be surprised at how well it works.

http://shilpsnutrilife.com/?p=6526
#avoidjunk #avoidprocessedfoods  #healthywinters #eathealthy #warmingfoods #thermogenesis

Warming protein foods

Warming protein foods

In winters, the body requires foods that raise the blood pH, such as protein like lean meat, fish, poultry, eggs, nuts.These high protein foods are associated with increased heat production and higher thermogenesis.

For non-meat eaters,eat plenty of soy products like tofu, soybeans, soy nuts, and tempeh or ‘legume’ which covers a wonderful array of foods – all dried beans (chickpeas, kidney beans, pinto beans etc) and lentils.. Stir fry meals with tofu and vegetables, or munch on some soy nuts as a snack.

Having milk boiled with ginger and fresh turmeric is also warming.

http://shilpsnutrilife.com/?p=6523

#shilpsnutrilife #eathealthy #healthylifestyle #exercise #avoidjunk #shilpsnutrilife #healthywinters

Fruits and vegetables to keep you warm this winters

Fruits and vegetables to keep you warm in winters

Seasonal fruits and vegetables like dark green vegetables, mustard greens and amaranth greens (bathua), carrots, turnips, cabbage, tomatoes, oranges, guava, lime, pumpkin and amla, are great sources of iron, folate and vitamins A, B complex and C, which boost immunity and combat viruses and bacteria that cause infection.

Root vegetables like carrot, beet,yam, sweet potato and pumpkin promotes heat in the digestive process.

Fruits like peaches, apricots and papaya can keep you warm.

Hot soups and stews are definitely the season’s favourite. A bowl of healthy and wholesome soup is not only nutritionally sound, but will also make you feel full and prevent you from eating junk food.

Avoid ready soup mixes as they contain high amount of starch and preservatives. Homemade soups and stews are the way to go.

Fruit chat of like oranges, plums, peaches is most welcome. Also, you can make a salad of carrots, oranges, beetroot or just make a vegetable punch!

Watch out next for protein foods to keep you warm in winters.
http://shilpsnutrilife.com/?p=6520

#fruits #seasonalvegetables
#Darkgreenvegetables #colouredvegesnfruits #soups #juices
#eathealthy #warmingfoods #thermogenesis 

Nuts and oilseeds to keep you warm this winter

Nuts and oilseeds to keep you warm in winter

Nuts and oilseeds: Almonds, walnuts, cashewnuts, raisins, apricots, peanuts, black and white sesame seeds and flax seeds are nutrition-packed for cold days. They are rich in heart-healthy fats, fiber, magnesium and vitamin E.

Snack on unsalted nuts and dry fruits, they are nutritionally dense and take longer to digest, keeping your appetite in check. Have them in appropriate quantities (6-8 pieces) and balance the intake with a healthy dose of exercise.

•Especially Til (sesame seeds): Both black and white til have been known to provide heat to the body after digestion. That is exactly why til gajjak, rewari and til laddus are standard winter groceries.

•Similarly pumpkin seeds: Have them with sauteed channa or murmura with a dash of oil. Also, tarbooz seeds go well with tea.

http://shilpsnutrilife.com/?p=6517
#Nuts #oilseeds #almonds #pumpkinseeds #til
#eathealthy #warmingfoods #thermogenesis

Herbs, spices and condiments to keep you warm in winter

Herbs, spices and condiments to keep you warm in winter.

Herbs, spices and condiments: incorporate ginger, garlic, cinnamon, pepper, clove, methi seeds, saffron, turmeric and cloves into one’s daily diet. Besides generating heat, spices like cinnamon, ginger, tur
meric, garlic, cloves and pepper also contain phytochemicals that act as decongestants, are anti-microbial and anti-inflammatory. Ginger and garlic especially are great decongestants and improve blood circulation.

In specific how can you use this spices and condiments in day to day cooking:-

• Garlic & Ginger: You can have it in chutney or add it to soups or cooked vegetables. Ginger tea also tastes great.

• Cinnamon: Pulaos and biryanis taste awesome when you add cinnamon sticks to them.

• Saffron: Add it to your milk or pulaos. The rich taste will get you hooked!

• Cumin seeds: Add to flavour green veggies or simply garnish rotis with it.

• Pepper: It is excellent for asthmatics; add to soup, salads or you can simply sprinkle some on your breakfast omelette, sandwiches.

• Clove: A great mouth freshener and it is also known for its antiseptic abilitie, add it to ur daily dal, steamed rice.

• Fenugreek: Have one teaspoon of pre-soaked methi seeds early morning, or add a few to your dals, soups.

http://shilpsnutrilife.com/?p=6512

Watch out next for nuts and oilseeds

#herbs #spices #eathealthy #condiments  #warmingfoods #thermogenesis #ginger #garlic #turmeric #methiseeds

Whole grains and pulses to keep you warm in winter

Whole grains and pulses to keep you warm in winter.

Keep yourself warm and drive away infections this winter with these heat-generating foods.

Certain foods have a more warming effect than others, known as “diet induced thermognesis”, this effect is due to energy released during digestion and assimilation.

Lets begin with Whole grains and pulses

Traditional grains like jowar, bajra, barley, oats and corn have great warming properties. Whole pulses like moong, chana, beans, and lentils matki and soyabean are also quite useful for driving away the chills. Have them in the form of gruels, in rotis, or boiled. Millets can be used to make hot porridge. Whole pulses and legumes like can be used in soups and stews.

http://shilpsnutrilife.com/?p=6508

#wholegrains #jowari #bajra #pulses #warmingfoods #thermogenesis #shilpsnutrilife #healthywinters

International Tea day 15th dec

International Tea Day

We won't be surprise to know that tea is the most widely used drink around the globe, India contributes to almost 25.63% out of this, which is quite predictable as we begin our day with a cup of tea, we drink tea during a breaktime...and if its masala chai...just wow right...so here is a recipe of pudina chai http://shilpsnutrilife.com/?p=6446.

so what's your favourite

Client tiffin feedback

Happiness is client sharing photos of her tiffin packed with lots of love for her husband. ...to check for portion size....some clients are so dedicated. ..you love to counsel them. ..and yes also one among those who want to focus on healthy lifestyle and not weight loss

#Portionperfect #shilpsnutrilife  #nutritiousmeals  #eathealthy #exercise  #healthylifestyle

Carrot chutney

Carrot Chutney
Carrots are the second most popular type of vegetable after potatoes.

Carrot chutney makes a good accompaniment to a breakfast or a meal.  This chutney pairs well with most Indian breakfasts and even with roti or chapathi or dosa, uttapa or bread spread

Ingredients needed

Oil - 1 1/2 - 2 tbsp
Carrots - 1 cup grated firmly packed or 3 medium carrots
Onions - 2
Garlic - 4 cloves
Green Chillies - 2-3
Ginger - 1 inch piece
Tamarind - a small piece or 1/4 tsp paste
Salt as per taste

Method
Wash, peel the skin and grate or chop carrots. Peel the skin of ginger and chop it. Keep it aside. Peel onions chop into small pieces.

Heat oil in a pan, add onion, garlic, ginger, green chilli and saute until the rawness of the onion goes and it turns pink.

Add grated carrot, salt needed and saute for a few minutes.

Then add tamarind and saute until the carrots are well cooked, stirring from time to time. If required you may add 1-2 tbsp of water. Avoid adding too much water.

Once the carrots are soft, switch off the heat and leave it to cool.

Then grind it to a slightly coarse paste (not too smooth) with little water.

(Or I made this with OPOS method
In a pressure cooker
Layer 1- 1tsp oil
Layer 2- 2tsp water
Layer 3- onion chopped
Layer 4- carrots, garlic, ginger, green chillies, salt, tamarind

Close the lid, cook on high for 2 whistles,  released the pressure,  cool and grind to a smooth paste.)

Mix well and enjoy!

Carrot kanji

Carrot kanji

Carrot or gajar kanji is a fermented drink that is made in the winters.

The ingredients used like mustard, carrot, beet helps in keeping the body warm in the chilly winters and also these root vegetable promotes heat in the digestive process.

Carrot Kanji is also a probiotic drink and extremely good for the gut. Enhances your immune system.

Carrot kanji or gajar kanji recipe
Ingredients -
5-6 medium sized carrots (gajar)
2 small beetroots
8 cups water, approx 2 litres of water - boiled and filtered or purified
1 or 1.5 teaspoon red chili powder
3 tablespoon mustard powder (dry grind 2 or 2.5 tablespoon mustard seeds)
black salt as required

Method
Rinse and then peel the carrots and beetroots. Chop into long pieces.
mix all the ingredients in a glass or ceramic jars.

Cover with a lid or muslin cloth and keep the jars in the sun for 3-4 days.

Stir with a wooden spoon everyday before keeping the jars back in the sun.

When the kanji tastes sour, it means the drink is fermented.
serve carrot kanji straightway or refrigerate.

Carrot pickle

Carrot Pickle

So it’s the season of carrots right……besides carrot halwa esp for weight watchers this is a unique way of having carrots

Chop carrot lengthwise, slit green chillies also lengthwise, add fineky chopped fresh hara lehsun (green garlic) add salt, mustard seeds(grind a little), lemon and a few drops of olive oil and mix well. This can stay in fridge for 6-7days. Pickled crunchy carrots make a terrific accompaniment for just about any meal.

Carrots will give you vit A n addition of oil will ensure good absorption of the same.

http://shilpsnutrilife.com/?p=6495

#eathealthy #antioxidantrich #carrotpickle #carrots #haralehsun #shilpsnutrilife

Carrots the power crunch

Carrots - The Power Crunch
Carrots are one of the most popular, versatile vegetables in the world. They can be eaten raw, cooked or juiced.

There are more than 100 species of carrots.

Some are big, some are small, and they come in a variety of colors including: orange, purple, white, yellow and red.

While carrots are known for their signature orange color, Carrots get their color from antioxidants called carotenoids. One of these carotenoids is beta carotene, a precursor to active vitamin A that is responsible for many of the carrot benefits that we know about today.

Many studies have shown that beta carotene is crucial for improving immunity in the body, protecting skin and eye health, and fighting free radical damage that can cause various forms of chronic diseases like cancer and heart disease.

The nutrition in carrots are bound to the cell wall “matrix” of the vegetables that have to be broken by heat (cooking) or mechanical action (grinding, juicing, proper chewing).

Cooking the carrots in fat, oils or pureeing, juicing them increases the availability of carotenoids.

Fats help the absorption of carotenoids into the blood as carotenoids are fat soluble.

http://shilpsnutrilife.com/?p=6487
#shilpsnutrilife #antioxidants #cancer #eyehealth #vision #skin #antiaging #immunity #vitaminA #carotenoid

Fresh turmeric pickle (kachche haldi ka achaar)

Fresh turmeric pickle (kachche haldi ka achaar)

A quick and easy pickle with very few ingredients.

Ingredients
250 grams raw fresh turmeric (kachche haldi and Amba haldi)
1 teaspoon salt (I used rock salt)
3 large lemons  or more if required
Optional
Mustard seeds powder -1tsp
Fresh green garlic - 4,5 strands

Method
Rinse the turmeric roots first in water. Peel them and chop them into small pieces.

Extract the juice from the lemons and keep aside.

In a bowl add the turmeric, salt and lemon juice, stir everything well. The lemon juice should completely cover the turmeric, otherwise the pickle may get spoiled.

Fill everything in a clean sterilized jar and keep it in the fridge for 6 days.

Shake the jar everyday, after 6 days, the pickle is ready to be served.

This turmeric pickle stays good for about 2 months in the refrigerator.

For further taste you can also try adding mustard seeds powder 1-2tsp and finely chopped green garlic...

Go a head and give it a try.

http://shilpsnutrilife.com/?p=6482
#turmeric #kachhihaldi #AmbaHaldi #mangoginger #AntiOxidant #immunity #anticancer #curcumin #AntiInflammatory

Turmeric (Amba haldi)

Turmeric (kacchi haldi)

Also known as Amba Haldi (mango ginger) which can be seen in this season especially in india.

Turmeric is an Indian spice that contains curcumin, a powerful antioxidant and anti-inflammatory compound. Due to this it acts as a natural pain killer and can be used to treat both internal and external inflammations.

Generally the turmeric root is between 3 to 5 percent curcumin. This means that to ingest 500 mg of curcumin, you need to eat around 10 g of turmeric or 1.5 tbsp. of the spice.

It was recently reported that curcumin has been shown to have anti-cancer properties as well as helpful in providing relief from the pain of digestive diseases, such as Crohn’s. And now, you may be able to add alleviating post-operative pain to the list of curcumin’s wondrous abilities.

Not sure how to do this? Try this

• Sprinkle turmeric into homemade vinaigrettes for a curry, salad dressing.
• Add it to your omelet, chilla or scrambled eggs in the morning.
• Add spice to your favorite condiment by throwing in a dash of turmeric.
• Turmeric adds richness to dishes containing hearty vegetables such as cauliflower or broccoli or even on grilled meats.
• Add generous amounts to your soup, milk.

http://shilpsnutrilife.com/?p=6479
#turmeric #kachhihaldi #AmbaHaldi #mangoginger #AntiOxidant #immunity #anticancer #curcumin #AntiInflammatory

Garlic corriander paratha

GARLIC CORRIANDER PARATHA

Garlic corriander paratha is a phytochemical rich recipe, that helps boost immunity. A great paratha for people suffering from heart disease like BP, cholesterol. Garlic with its blood thinning property is complimented by cooling and digestive corriander.

Ingredients

1 cup wheat flour
1/4th cup jowari flour, 1/4th cup jav (barley flour)
1 ½  tbsp besan
1tbsp oats
½ cup curd
1tbsp oil
1 bunch coriander (wash and spread on paper towels, let dry completely)
2 bunches fresh green garlic (hara lehsun)

1 tsp. poppy seeds,1 tsp. sesame seeds, 1tsp saunf
2tbsp paste of green chilli, ginger and onion
1 tsp. garam masala
1 tsp. chili powder,chat masala
1/2 tsp. turmeric powder
Lemon juice and salt to taste

Method
-Chop the coriander leaves n green garlic  very finely.
-Lightly roast the sesame seeds, saunf and poppy seeds.
-Mix together  all the above ingredients
-Knead into a soft dough .
-Roll into parathas.
-Roast on greased tava adding little oil.

Serve hot with yogurt, cucumber raita or green chutney.

Green garlic -Hara Lehsun

GREEN GARLIC – HARA LEHSUN BENEFITS

You must have seen this very frequently in the markets now a days…….GREEN GARLIC available in winters generally

Green Garlic has been proven to lower cholesterol and thin the blood, which helps prevent stroke, high blood pressure and heart
disease. It also blocks the growth of cancer cells.

Green Garlic contains unique sulfuric compounds that impart many of its health benefits, acting as antioxidants with anti-inflammatory properties. One of most popular health benefits of garlic is preventing cold and flu. Green garlic, when eaten fresh, contains Allicin, an exceptionally potent compound. It acts as an antibiotic, when administered both internally and externally on open wounds.

Crunchy, with a mild garlic flavor, green garlic are great in salads, soups and stir-frys.

Green garlic can be ground into a paste with chilies and salt to impart a mild garlicky flavor to the dish.

Green garlic risotto and pesto are quite popular.

And the roots are equally nutritious. ...so use them too.

Watch out for yummy garlic parathas recipe in tommorrow’s section

http://shilpsnutrilife.com/?p=6469
#greengarlic #haralehsun #antioxidantrich #hearthealthy #shilpsnutrilife #winterstaple #healthywinters

Awla chutney

Awla Chutney

Amla i.e Indian goose berry is a power house of  Vitamin C, full of antioxidant properties and fibre.It is also very good for hair,skin.

Here is one method by which you can include it in your diet, awla chutney, although the vitamin C content may reduce if stored for longer duration, but is best for someone who can’t consume raw awla.

INGREDIENTS-
Indian goose berry (Amla)-100 gms(6-7 )
Fresh coriander- 1/2 bunch
Fresh green garlic -10-12pcs
Curry leaves – a few
Green chilies – 2-3 tbsp
Ginger chopped -1 tsp
Roasted cumin – 1 tsp
Black pepper -2-3
Asafoetida – 1/4 tsp
Black salt – as per taste

PROCEDURE-
Wash and cut awla into small pieces, remove the seed.Wash and chop green chillies, green garlic and coriander leaves.Add all the ingredients in the mixer jar add little water and grind to make a smooth paste.Take out in a bowl and keep refrigerated .

Serving suggestions-serve as a spread or dip for sandwich, snacks ,rice or parathas.

Awla -Indian Gooseberry

Amla or the Indian gooseberry

Amla or the Indian gooseberry is a super fruit packed with 20 times more vitamin C than oranges.

For Indians Recommended daily allowance for Vit C is 40mg and 100gm of awla contains 600mg of Vit C…..so just ½ a piece of fresh, raw awla a day is sufficient to meet your Vit C requirement.

Amla has been used as powerful antioxidant agent that also boosts immunity. Amla restores the vitality and rejuvenates all bodily systems and therefore is used in maintaining good health of skin and hair.

It has cooling, diuretic and laxative properties. It also has antibacterial properties and helps in preventing infections and healing ulcers.

For Indians Recommended daily allowance for Vit C is 40mg and 100gm of awla contains 600mg of Vit C…..so just ½ a piece of fresh, raw awla a day is sufficient to meet your Vit C requirement.

Amla is available in almost all parts of India between the months of November and February. It is best if you can eat the fruit fresh and raw. In most of the home awla is dried (awla supari, candy) or the packaged and preserved (pickles, murabba) wherein most of the Vit C is lost.

You can include amla in your daily meals in many different ways.
•Drink fresh amla juice with a dash of honey to give your day an energetic start.
•Add grated amla to vegetables, coriander/mint chutneys, salads and cucumber raita (or curd).
•Amla can be chopped or sliced and consumed by itself.

Go head…….stock up ur Vit C……have a awla a day.

Winter staples

Everyday winter essentials.....a must in each house.....best for good skin, immunity, heart health and much more.

Stay tuned coming soon with benefits , recipes and ways to incorporate them in daily diet.

#winters #shilpsnutrilife #immunity #carrot #garlic #turmeric #awla

Why do I feel hungrier in winters?

Why Do I Feel Hungrier In Winter?

“Simply put, when outdoor temperatures drop, your body temperature drops, and that’s what sets up the longing for foods that will warm you quickly. This is because eating helps to generate internal heat, subsequently leading to a rise in body temperature. During winter, the body works harder and spends more energy just trying to keep you warm, so your desire to eat more comes from your body’s natural increase in energy use.

“We get hungrier quicker, so we reach for more high-carbohydrate ‘fillers,’ and the vicious cycle is on,”

Technically, any food will boost your metabolism and help your body temperature to rise, but culturally, we’re not trained to think of salads or fruits and vegetables as winter eating isn’t it true, and also because we associate winter with richer, heavier meals, going back to when we were children…with  different kinds of laddus, sheera, halwas, paks and many more to add on…

Of course, winter also means holiday, parties, and yes marriage season in full swing…. full of the very foods we’re craving. There isn’t anything wrong in enjoying all this delicacies unless we practice moderation….winter is the best season to lose weight…..if you follow this rule.

Do not use winter as an excuse to overeat!

Keep yourself warm by wearing extra layers of clothing

Or exercising, which you will probably agree is preferable to an extra layer of fat from eating too much.

Hydrate well

Consume more of foods that help you warm this winter (http://www.slideshare.net/ShilpaMittal/foods-to-keep-you-warm-this-winter)

Have a healthy winter…enjoy this season to fullest.

Pudina chai

MINT TEA (PUDINA CHAI)

How about Pudina chai on a chilly winter morning?

Mint leaves are brewed with tea to make the famous Indian 'Pudina Chai'

For a refreshing aromatic tea add a few leaves of pudina (mint) to your tea…….apart from its menthol flavour it also facilitates good digestion, cures headaches, is beneficial in asthma and cough and also increases body’s immunity.

Here is how the procedure;
-wash the mint leaves,
-add water in a pan,
-add lightly crushed mint leaves,  cover and boil the water for 3-4 minutes till the flavors and aroma of the mint starts infusing in the water. The water will start becoming green. Let the quantity of green color in the water increase.
-Add the tea leaves or powder, add sugar.
-Now add milk and let the tea come to a boil.

Your Pudina Chai is ready to serve.

Do I really to drink water in water?

Do I really need a lot of water in winter?

During winter- the temperature drops and sweating is less; that is the reason we have less desire to drink water- not feeling thirsty. However, there is no change in the functioning of our systems; hence we must become more careful during winter about drinking enough water and other fluids.

To keep your skin well hydrated you need to drink plenty of water during the day. Water helps to flush out harmful toxins that make your skin look dull while adding moisture to your skin at the same time.

Water also prevents the skin from getting dry. Also prevents other winter symptoms that include chapped lips, a dry cough, nosebleeds, mild headaches, and acne.

So go ahead hydrate yourself well.

http://shilpsnutrilife.com/?p=6442
#winters #hydration #winterandthirst   #dryskin #shilpsnutrilife #eathealthy #exercise #healthywinters

Diet humour

A Kidney Stone
is just your body
telling you, "Eat" ka jawab "Patthar" se....so don't eat junk...eat sensibly

Package Soup vs homemade soup

Package soup vs homemade soup …...what is really a Healthy Choice?
   
A bowl of piping hot soup is one of the favourite choices to keep you warm in winter. There are a variety of ready to prepare soups available in the market today. As I see all the flavours/types of these packaged soups, I wonder - whether it is health or just taste... Let us dig into the health part of this soup bowl... http://shilpsnutrilife.com/?p=6439

Or also on my android app "shilpsnutrilife" http://bit.ly/1Suuc0E

#soups #winters #eathealthy #exercise #junk #overweight #shilpsnutrilife

Nutrition session for adolescent girls

Nutrition session for adolescent girls at NANDNI FOUNDATION -Being a managing partner of Project Nanhi Kali, Naandi Foundation addresses rights of a girl child through education by reaching underprivileged girls in remote tribal and rural areas, and even urban slums, across 12 states in India.

It was privileged interacting with these young enthusiastic girls....who had interesting and intelligent questions to ask.

The session ended with lovely token of love which they gave me all made by themselves and the most important take away for me was the promise that they gave me to follow all the suggestions I have them to correct their diet.....indeed an enriching experience.

Uses of whey

Uses of whey (the water left after making of panir)

Whey, called "healing water" by the ancient Greeks, is filled with nourishing probiotic (pro-life) activity, protein,  and is an excellent digestive aid, yet lacks lactose.

Here are a few easy ways to incorporate whey

-Use the liquid to make dough for Indian Paratha & Roti

-Can be added to pancake batter

-Can be used in dal, soups,rasam, sambar

-Use it to cook your pastas, potatoes, oatmeal, or rice,khichdi

-Add it to gravies for vegetables

-Freeze it into cubes and add to smoothies

-Use whey in place of water or milk in recipes

Go ahead use your creativity and enjoy the goodness of whey, add on further if you use it in some creative ways.

#whey #milkprotein #goodqualityprotein #eathealthy #exercise #shilpsnutrilife 

http://shilpsnutrilife.com/?p=6430

Whey the healing liquid

Whey - the healing water
(another one from best out of waste series)

Milk is made of two proteins, casein and whey. Whey is the liquid remaining after milk has been curdled and strained like in the process of Paneer making.

Whey protein is considered a complete protein as it contains all 9 essential amino acids.

Do not throw away this water left after making of panir i.e whey, which is rich in good quality n easily digestable proteins. It is also a good source of Thiamin, Vitamin B12, Pantothenic Acid, Magnesium, Potassium, Zinc and Selenium, and a very good source of Riboflavin, Calcium and Phosphorus.

Can be added to rotis, dal, soups, khichdi, gravies for vegetables

Watch out for culinary uses of whey in the next post.....
http://shilpsnutrilife.com/?p=6426

#whey #milkprotein #goodqualityprotein #eathealthy #exercise #shilpsnutrilife

Best out of waste- Green peas pod soup

BEST OF A WASTE SOUP(OPOS)
Green soup....

Ready in 10mins....flashed cooked peas pod (main ingredient), added spinach leaves a few and its stem, capsicum, spring onion, French beans, coriander,curry leaves,green chillies, fresh green garlic (available in winters)....rock salt,Jeera powder and black pepper powder. ....added 1 boiled potato for thick consistency. ..
3 whistles. ...released the pressure. ...blended in the blander. ...strained lightly and the soup in ready to serve.

#opos #bestoutofwaste #peaspod #spinach #soups #shilpsnutrilife

http://shilpsnutrilife.com/?p=6423

National Milk Day

National Milk Day

Did you know, Milk is a #completefood except for iron and vitamin C. It contains lipids, #proteins, carbohydrates, salts, minerals like #calcium and phosphorus, vitamins like Vit A,  B complex– in other words, all healthy nutrients required by our body.

I know most of you don't like milk, we make faces...give excuses like it does not suit our system, other mammals milk is not designed for our body n so on right. ..

To make it interesting, you can add different flavours to it. Saffron, cinnamon, vanilla essence, rose essence, dry fruit powder, strawberry squash thandai syrup etc.

Still not a liking for milk then have milk products like #panir,#curd, buttermilk,  cheese, ghee etc.

Benefits of milk - #strongbones,  #muscles, improves sleep,  quality of hair and skin and also acts as a #naturalantacid.

So go ahead and have a glass of milk today...doodh doodh doodh piyoo glass full doodh.

http://shilpsnutrilife.com/?p=6416

Antiobesity day 26th day

Anti obesity day 26th November

Prevention of obesity should be directed to encourage a health centered, rather than weight-centered approach that focuses on the individual as a whole. The emphasis should be on a healthy and active lifestyle and creating a nurturing environment that helps them to recognise their own worth and respect cultural food ways.

On Anti-obesity day, let us endeavor to raise a food smart generation who will shape the destiny of India and take it towards a healthy future.

http://shilpsnutrilife.com/?p=6420
#AntiobesitydaySpecial #obesity #exercise #eatright #eathealthy #healthyfuture

Being a healthy eating role model

Being a Healthy Eating Role Model –Anti obesity day special

Parents are role models and the most important influence in their children’s lives.

Eat the way you want your child to eat. Children learn by example
To get a sense of how your attitude might influence your children, examine your own behavior.

• Do you snack all day long?
• Do you eat in front of the TV?
• Do you eat whenever you are bored or under stress?
• Do you eat dessert at every meal?
• Do you skip breakfast?
• Do you have sodas rather than milk with your meals?
• Do you diet all the time and have a fear of food?

If you answered “yes” to more than a few of these questions, you are likely sending unhealthy messages to your child about food.

Normally when you see an overweight kid, you will most likely see an overweight parent right next to him.

It’s really sad that those kids are getting off on a bad start in life. All us parents love our kids, and will do whatever best we can for them. So why not eat healthy, lead a healthy lifestyle and have good exercise regime, rest will fall in place...... it is that simple believe me.

Give them a reason to thank u latter in life.

http://shilpsnutrilife.com/?p=6412
#shilpsnutrilife #exercise #eathealthy #diabesity #overweight #obesity

10-10-10=30 minutes exercise a day

10-10-10 = 30 minutes exercise a day is easy.

Its practically difficult for you to take out 30-40minutes at a stretch daily for walk or any exercise and do you also think exercising in breaks of 10-10-10mins wouldn’t help much…

So here also we’re not talking about giving up 30 or 60 minutes either; all you need is 10.
Just 10?

Right…then please read this….

http://shilpsnutrilife.com/?p=6409

Or also on my android app "shilpsnutrilife" http://bit.ly/1Suuc0E

#shilpsnutrilife #eathealthy #exercise #avoidjunk #healthylifestyle #antiobesitycampaign

Eat, eat and eat to lose weight

Eat, eat, eat to lose weight
Eat,eat and eat healthy, lose weight the right way

Eat 5-6 meals a day, i.e after every 3-4 hrs, when I plan the diets of my client….most of them are surprised??? the very common question they ask is “WILL I LOSE WEIGHT AFTER EATING SO MUCH”, yes eating every 3-4hrs increases your metabolism, keeps your stomach full so that you do not overeat in the next meal and also signals the brain……..more quality fuel is coming so we need to burn it efficiently.

So eat eat n eat eat healthy and lose weight the right way.

If you too wish to eat ..eat..n eat and lose weight connect with us at shilpsnutrilife@gmail.com or 09870404042

#overweight #weightloss #obesity #shilpsnutrilife #5-6mealspattern

Stop yo- yo Dieting

Stop Yo-Yo Dieting- #AntiObesityDay Campaign

Are you constantly losing weight–only to gain it back again?
You might be starting to wonder if you’d be better off just accepting your belly fats. But we promise, the perils of being overweight still outweigh the risks of yo-yoing.

So how do you quit the cycle of yo-yo dieting

Be realistic
“Make sure your diet is one you can stick with,”

No crash diets or fads that will be possible to maintain throughout your life. In fact, reconsider the whole notion of dieting as a temporary fix.

Think of what you’re doing as a permanent lifestyle shift: “This is how I eat now.”

#crashdiet #exercise #eathealthy #faddiet #yoyodieting
http://shilpsnutrilife.com/?p=6401

Investment in health is intelligent investment

The most intelligent investment is .....INVESTMENT IN ONE'S HEALTH.

#healthreminders #shilpsnutrilife #eathealthy #obesity

Sprouted Methi seeds salad

Sprouted Methi seeds salad

Sprouting helps activate enzymes, increase vitamin/mineral content and is much easier on our digestive system.

Ingredients
Sprouted Methi Seeds1 cup
Medium sized cucumber 1finey chopped
Boiled sweet corn 1/2 cup
Large tomato1 finey chopped
Small Onion 1, finely chopped
Spring onion chopped 2 strands
Lemon1
Black pepper ground 1 tsp
pinch of cumin powder
2-3 green chili, chopped (use per taste)
Salt as per taste
Mustard seeds powder 1/tsp
Mint leaves few
Coriander leaves few

Steps
1.For sprouting methi seeds soak them in water for 24hrs and then tie them in a muslin cloth for 2 days, moisten the cloth frequently.

2.Add all the ingredients into a bowl. Squeeze the lemon, add salt, cumin powder, black pepper and mix well until all the ingredients are well seasoned.
3.Cover the bowl with a lid and allow this stand for 30 minutes to 1 hour, until the sprouts are well marinated in the lemon juice and seasonings. This helps developing the needed flavours.
4.Garnish with mint and coriander leaves and serve.

Also you can try adding tamarind pup 1-2tbsp for a little tangy favour.
Shredded carrots, capsicum, different fresh herbs (cilantro, parsley) are some add-ons that you can pick and choose depending upon what you have on hand.

Sprouting methi seeds

Sprouting methi seeds

As requested by many here is the procedure to sprout methi seed…..

Half cup of dry methi will yield approximately two cups of sprouted methi.

Sprouting the methi seeds is simple. Take half a cup of dry methi/fenugreek seeds. Wash well and soak in water for at least 24 to 36 hours. Drain water completely and transfer the content to a colander. Cover with wet cloth or you can tie them in a thin muslin cloth and hang  in the kitchen.

I used a wet kitchen towel. Keep it aside undisturbed. Make sure you keep the cover moist at all times. Within a day or two, you will notice small sprouts shooting out. I left it for two days until the sprouts were 1 cm long.

Remember to  wash them and drain water completely daily  else they can become slimy and give a foul smell.

Keep the sprouts in a airtight box in the refrigerator,easily stays well for a week.

Half cup of dry methi will yield approximately two cups of sprouted methi.

http://shilpsnutrilife.com/?p=6393
#diabetes #methi #fenugreek #winters #shilpsnutrilife #methisprouts

Junk and your system

Think over this. ....do you think it is easy to find a solution for this. ...and also by the time it gets clean....do you mess up with the system again.

#shilpsnutrilife #cleaneating #junkfood #digestion

Eat methi seeds sprouts specially in winters

Eat methi seeds sprouts specially in winters

Fenugreek seeds, specially sprouts are very good for health, not only for diabetics but also for digestive problems including stomach and mouth ulcers.They are good for healthy hair due to the presence of Lecithin.

A rich source of antioxidants, fenugreek counters free radicals damage hence also delays early signs of aging. They are specially good for winters, provide warmth.

Fenugreek seeds are used as spice and also as herb.
Eat fenugreek sprouts as a snack, fresh-in-hand, added to sandwiches, salads, juiced with vegetables, mixed with potato salad and other root vegetables; use as a garnish, added to soups, dals, rice and pasta dishes and stir-fries, just before serving.

Fenugreek sprouts are quick and easy to grow, sprouting also reduce its bitterness. Do not cook sprouts as they go mushy.

Pick immune boosting foods

Pick Immune-Boosting Foods

Are you surrounded by coughs and sneezes? From October through march, flu season is in full swing. The best way to prevent the seasonal flu is to make sure you and your loved ones, especially children and the elderly, eat a immunity boosting diet.

Good nutrition is essential to keeping your immune system strong. Nutrients important to supporting your body’s ability to fight infections include:

•Protein (lean meats, dairy, nuts and tofu)
•Vitamin A (sweet potatoes, carrots, dark leafy greens, eggs, fortified milk)
•Vitamin C (citrus fruits, such as oranges and grapefruit)
•Vitamin E (wheat germ, whole-grain products, seeds and nuts)
•Zinc (lean red meat, poultry, beans, nuts and fortified cereal)
•Onion and garlic due to it antifungal,anti-bacterial and antiseptic properties.

Stay healthy by following a balanced eating plan with plenty of whole grains, fruits, vegetables, lean meat and low-fat and fat-free dairy.

#immunity #winters #shilpsnutrilife #fruits

New Medical guidelines for blood pressure

New medical guidelines lower the threshold for high blood pressure

Hypertension is now categorized as having a blood pressure of 130/80 millimeters of mercury or higher, while normal blood pressure is categorized as a blood pressure of 120/80 millimeters of mercury.

With such lowered cut offs, many would fall in hypertensive range

The best way to control BP is by making lifestyle changes:

Stop smoking.

Lose weight or maintain healthy weight.

Increase physical activity.

Lower salt intake to less than 2g per day.

Reduce intake of processed, ready to eat foods

Limit caffeine.

Limit alcohol.

Reduce stress, meditate 15mins a day

Here’s why blood pressure matters so much: as we age, it tends to rise and slowly damage blood vessels, increasing risks for heart attack, stroke, kidney damage and other health problems. “It doesn’t mean you need medication, but it’s a yellow light that you need to start working on your blood pressure."

The guidelines “have the potential of improving the health of millions.”

Source :-https://www.medicalnewstoday.com/articles/320074.php

If you too fall in this category and would like us to help you, connect with us at 09870404042 or mail us at shilpsnutrilife@gmail.com

#diabetes #diabesity #eathealthy #exercise #obesity #shilpsnutrilife

Quick diet tips for diabetes

Quick diet tips for diabetics.

While there is no ‘diabetes diet’ per se, there are lots of food items that are considered good for diabetics. In fact it would do non-diabetics a world of good to follow these diet rules as well. So here are a few quick tips

Diabetics need to understand  that it’s not just what they eat but what time they eat it. It’s very important to space out meals. Instead of large meals, people should eat five small meals a day.

Another very important thing is to consume enough carbohydrates. Carbs in fact are very important for diabetics because it gives them control over their blood sugar levels. Most diabetics should eat complex carbs like whole grains- jowar, bajra, jav, brown rice because along with providing enough energy they don’t increase people’s blood sugar levels.

Also know the right method of eating certain foods like a diabetic can eat rice in the form of pulav or briyani wherein lots of vegetables and pulses are added. Similarly oats and soya flour can be added to idli/dosa batter to improve on fibre and proteins.

Intake of fruits ensures good supply of antioxidants and fibre, however fruits should be had as a meal by itself and never combine with main meals like breakfast, dinner.

Adopt healthier cooking methods like baking, grilling, boiling, roasting.

Avoid excessive use of artificial sweeteners.

Use skimmed milk, sprouts, egg white, chicken without skin, fish.

Have fats from healthy sources like walnuts, almonds, flaxseeds.

Overweight diabetics need a dietary regime which allows weight loss

Good exercise helps keep their blood sugar levels in check.

Living with diabetes is not hard, some exercise, medications and a proper diet can help you maintain a healthy lifestyle.