Friday, 31 March 2017

Buttermilk and sunstroke

Buttermilk excellent summer drink

Sweating, muscle cramps, nausea, headaches, sunburn – sip on the buttermilk, whipped yoghurt with chilled water garnished with cumin and mint.

It is a good cure for summer diarrhoea caused due to excessive heat. Its pro-biotic properties suit the intestinal tract and help strengthen the digestive system and the immunity of the body.

Buttermilk is rich in potassium, vitamin B-12, calcium, phosphorous.

Go ahead sip on this cooling beverage.

Thursday, 30 March 2017

Beat the heat with raw mango

Beat the heat with raw mango

-It is excellent for preventing sun stroke.

-Its high Vitamin C content helps by increasing immunity and preventing the common summer cold.

-It helps in preventing anaemia, TB and typhoid.

-It is quite rich in fibre helps maintain your digestive sysytem.

-Rich  in potassium has the power to keep blood pressure down as well. 

-A high potassium and magnesium content helps to prevent acidosis, muscle cramps, stress and heart problems.

Ever wondered how essential your aam ka achaar and kachi kairi (raw mango) ki chutney and panha is in the summer? No wonder the housewives are busy stocking these up! Add raw mango to your salad, poha, upma or chew on it raw with a little salt and red chilli powder.

Tuesday, 28 March 2017

Navratri fasting

Healthy Navratri fasting
With the onset of Chaitra Navratras, it’s again the time to fast.

Instead of fasting, most of us end up feasting on high-calorie food.

Follow this tips to fast in a healthy manner :-
-Eat small meals at regular intervals like fruits, nuts, dry fruits, coconut, makhanna.

-Use spices like cumin, black jeera, turmeric, choti elachi, saboot kali mirchi, khuskhus and water melon seeds.Fresh coriander, mint, green chillies and ginger wil help in keeping stomach well.

-Milk products like milk, yoghurt and paneer will give necessary proteins.

-Flours used are — Singhare ka atta, kottu ka atta, rajgiri ka atta, saboodana, arrowroot and samak will provide energy.

-Vegetables like – potatoes, raw papaya, sweet potato, bhopla, arbi, raw banana will benefit.

-Hydrate well with lots of  water, coconut water, lemon water, herbal tea.

Most important thing to follow during Navratri is the purity of heart and thoughts. THINK GOOD! DO GOOD! SPEAK GOOD! BE CALM AND PEACEFUL!

Sunday, 26 March 2017

Puran poli - Gudi Padwa special

Puran poli – Healthy??? Or Unhealthy???

Gudi Padwa is around the corner, this festive season is incomplete without puran poli right. Puran poli is a classic Maharashtrian delicacy. It is a pan-griddled sweet bread stuffed with split yellow gram(channa dal) or red gram (toovar/arhar dal).

It has various regional names like paruppu poli in Tamil, Holige or obbattu in Kannada, ubbati in Konkani. The taste also varies from region to region. It is sweet and is circular like a parantha. It is a festive dessert. The stuffing is called puran and the parantha-like bread is called as poli.

But..hold on if you think puran poli is bad think again every food has its merit and demerits, the key is to maintain moderation.

Puran poli is supposed to be a high cal food, right… it is upto you to make it healthy, use whole wheat flour instead of maida, use ghee sparingly.

Lets look at its merit

Puran poli made with whole wheat flour is rich in complex carbs, fibre, gives B complex vitamins, certain minerals. Dals as we all know gives give good amount of protein, what you all will be surprised to know is that this combination of cereal i.e wheat flour and protein from dals will provide you with good quality protein, which can be compared to egg which is considered as high biological value with almost 100% bioavailability i.e of excellent quality.This combination provides all the required amino acids which are building blocks of protein.

Futher it has lot of jaggery which contains iron, cacium, potassium, phosphorus, it is releases energy slowly, as it is digested slower than sugar. Further Jaggery also aids in digestion, as jaggery breaks and becomes alkaline in the digestive system.

Addition of Green cardamom powder , saffron, nutmeg powder, mace (javantri) powder which have essential volatile oils,boosts digestion and are antispasmodic, carminative, anti-inflammatory and anti-microbial.

Go ahead and enjoy this festive delicacy…but keep it as festive delicacy and do not gorge on it, it is to be enjoyed only during festival season.


Table salt, rock salt, sea salt which is the best

Salt salt salt...Table, rock or sea which is the best.

It's like asking mirror mirror on the wall who is the best among all.

Table salt, sea salt, and rock salt are all the same thing: sodium chloride. And they all have the same sodium content (40%). The differences are primarily in texture and taste.

Table salt is made from rock salt harvested from inland deposits (with iodine sometimes added as an extra nutrient). Rock salt is made from similar sources, but it's usually additive-free and has a coarser texture. Sea salt, as its name suggests, is harvested from evaporated seawater.

The unrefined version i.e. rock salt and sea salt  has more minerals compared to table salt as during the refining process table salt loses calcium, potassium, etc.

Consequently, it has a slightly different flavor. In the end, though, they all contribute equally to your total sodium consumption.

Just remember whichever salt you are planning to use. ..The "AMOUNT" you use is of utmost importance. Too much of any of them will have a negative effect on your health.

Saturday, 25 March 2017

Salt myths

Salt myths #WorldSaltAwarenessWeek
If the label on a food product s
ays "sodium-free," it contains no sodium.

Labels can be confusing, but you can figure them out with this cheat sheet:

Food labeling rules allow up to 5 mg per serving in a product labeled "sodium-free."

Products labeled "very low-sodium” are allowed to have up to 35 mg per serving.

"Low-sodium" means 140 mg or less.

"Reduced sodium" means the usual sodium level has been cut by at least 25%.

"Unsalted," "without added salt," and “no salt added” mean that it contains no extra salt beyond the amount that occurs naturally in the food.

When you're scanning a food label, don't just look for the word "salt." Watch out for various forms of sodium or other names for the same thing:
ascorbatesodium, bicarbonate (baking soda)sodium, benzoatesodium, caseinatesodium,  phosphatemonosodium, glutamate (MSG)trisodium,

Eat salt not more then a tsp a day ....spice up your life long way through. 

Thursday, 23 March 2017

How a diet high in salt increases blood pressure

How a diet high in salt increases blood pressure

The amount of salt you eat has a direct effect on your blood pressure.

Sodium plays a key role in balancing the levels of fluid in our bodies by signaling to the kidneys when to retain water and when to get rid of water.

When we eat too much salt, our bloodstream has more sodium in it than the surrounding areas of our body. This causes the water in those areas to be pulled into our bloodstream.

Thus Salt makes your body hold on to water. If you eat too much salt, the extra water stored in your body raises your blood pressure. So, the more salt you eat, the higher your blood pressure.

A high-sodium diet can interfere with this delicate process and reduce kidney function. The result is less water removed from the body, which may lead to higher blood pressure.

The higher your blood pressure, the greater the strain on your heart, arteries, kidneys. Overtime  these extra strain can damage kidney an lead to kidney disease.

As this reduces kidney's ability to  filter toxic waste products out of the body which gradually start building up in the body leading to kidney failure.

Also, eating too much salt may mean that blood pressure medicines (such as diuretics) don't work as well as they could.

So spice up your life with salt..but cautiously.

Wednesday, 22 March 2017

Hidden sources of salt in our diet

Hidden sources of salt in our diet

After a diagnosis of heart disease or kidney disease, “reduce salt intake” is one of the first pieces of advice doctors offer.

Sodium contributes to fluid retention, and too much sodium is one of the most common trigger. For this reason, doctors recommend to limit salt intake to 1,500 to 2,000 milligrams of sodium per day.

So how to do that?
-putting away the salt shaker,
-learning to cook with other flavors, such as garlic, citrus, and herbs, you may be avoiding obvious offenders but the culprit is often hidden salt.

Here’s a list of some of the biggest “salt traps” to avoid.

Salt Facts:
More than 90% of sodium occurs as salt (sodium chloride, NaCl).

Sodium chloride, or table salt, is approximately 40% sodium.
More than 75% of salt intake is derived from processed foods.

Cereal products including breakfast cereals, bread, cakes, and biscuits provide about a third of the salt in our diet.

Meat and meat products provide just over a quarter of the salt in our diet.

Other forms of sodium which are used as additives in food processing, usually to add flavor, texture, or as a preservative. For example, monosodium  glutamate is commonly used as a flavor enhancer, also baking soda, baking powder.

Sodium and chloride levels are comparatively low in all foods which have not been processed. Since most foods in their natural state contain sodium, you need to be aware of both natural and added sodium content when you  choose foods to lower your sodium intake.

Tuesday, 21 March 2017

Recommended daily salt intake

How much salt do we much need - Recommended daily salt intake #WorldSaltAwarenessWeek

Our bodies need salt to survive. Sodium, a major component of salt, can raise blood pressure by causing the body to retain fluid, which leads to a greater burden on the heart.

Recommendation for sodium intake is less than 2,300 mg/day for adults. This equals about one teaspoon of table salt. The American Heart Association recommends eating less than 1,500 milligrams of sodium per day.
The average healthy person needs only about 1,200 – 1,500 milligrams (mg) of sodium per day. Those diagnosed with high blood pressure or at risk for high blood pressure should limit sodium consumption to 1,500 mg/day.

Almost 80% of the sodium we eat comes from processed, packaged and restaurant foods. Consider that almost anything you buy at the supermarket that comes in a bag, a can, a box, a bottle, etc. mostly likely has salt in it. These items all add up.

We know that eating less salt can help to reduce High blood pressure or hypertension which  is a risk factor for heart disease and stroke.

Even though we seem to like the taste of salt in our foods, the good news is that we can get used to the taste of less salt and may not even notice if we try and make small, gradual changes.

So Please restrict your use of salt to not more then a tsp a day, also check food labels and menus carefully.

Tips to reduce sodium in your diet

World Salt Awareness Week was started by the World Action on Salt and Health (WASH).

World Salt Awareness Week is a key time for consumers to jumpstart their own diet plan to live a low-sodium lifestyle.

By heeding the following tips individuals will reap the benefits in the long run by reducing their overall sodium intake which, in turn, may help lower blood pressure levels, risk of stroke and heart disease.

Read the nutrition label of foods before purchasing and compare and find foods that are lower in sodium.

Choose fresh fruits and vegetables.

Limit the amount of processed foods you eat.

Avoid adding extra salt when cooking and/or eating. Also avoid adding salt to roti dough or rice while cooking.Slide6

Use fresh herbs and spices.

When dining out, specify how you want your food prepared. Ask for your dish to be prepared with less salt.

Try to choose foods with potassium. They counter the effects of sodium and may help lower your blood pressure.

“Reducing sodium intake in your diet is one of the most important things you can do to help you live a longer, healthier life.”

Sunday, 19 March 2017

Shitala Asthami (Baseda)

Today we celebrate Basoda.
This day is dedicated to Sheetla Mata, literally speaking Goddess of Coolness.

Shitala Asthami or Baseda falls on the eighth day of the Hindu month Chaitra which is usually in March or April. Dedicated to Shitala Mata or Sitala Devi, worshipped as the goddess of smallpox.

According to customs in order to keep Shitala Mata cool on this day the fire should not be burned and the food should not be cooked, so all food is being prepared in advance the previous day and offered first to Shitala Mata.

Such food is called Basoda coming from the word “basi” which means ‘’from the previous night.’’

As post holi, summer starts setting in slowly so I am assuming this is another way of welcoming the summer.

The menu for the non-cooking day consists of dishes that do not get spoiled for a longer time on temperatures of Rajasthani spring which are usually above 35°C:

Khadi  – a sour yellow soup made from gram flour, buttermilk or yoghurt and spices.

Rabdi - Rabdi Rajasthani drink made with (Bajra) Millet flour and yogurt.

Panchkuta – Rajasthani speciality made of sun-dried vegetables that grow on trees.

Khichiya – crispy chips made from rice flour and spices.

Puri – deep fried bread in many variations: neutral, sweet, with chilli etc.

Mithe chawal (sweet rice)

Aloo sabzi, Karela sabzi

Gulgula (sweet pakodas made from wheat flour and sugar)

Different parathas like methi and mogar (moongdal)
Bajra rotis sweet and salty

Various chutneys 

Enjoy eating
food on Sheetala Ashtami day. .  #basoda  #puja  #homemadefood   #rajasthanfestival  #afterholi    #rajasthanifood  #northindianfood  #raabdi  #mogarparantha

Salt awareness week

World salt awareness week 20th -26th March 2017
The theme for this year is
"Salt: The Forgotten Killer" 

So let's see is salt is the spice of life or the hidden culprit.

Sodium is a mineral that occurs naturally in nature as sodium chloride, or common salt.

Since ancient times human beings have been adding salt to their food, at first as a primitive method of preserving it against spoilage, and then as a flavor enhancer. Your body needs a little bit of sodium in order to maintain proper fluid balance, but you can get enough from eating fruits and vegetables.

If a large part of your diet consists of processed and fast foods, you are almost certainly taking in too much salt.

How does body handle sodium.
In the body, sodium is processed by the kidneys. However, when a person eats too much sodium, the kidneys cannot process all of it. The excess sodium ends up in the bloodstream. Because the mineral retains water, the volume of blood in the body increases. As a result, the circulatory system has to work harder to pump the blood. Over time, this added strain on the system can result in heart disease and kidney failure.

According to the Harvard School of Public Health, long-term intake of too much salt can damage the kidneys along with the heart and aorta. Salt intake may also raise blood pressure, which can cause damage to the kidney’s nephrons, which filter wastes.

If you must add salt, use just a pinch sea salt.

Saturday, 18 March 2017

Earthen pots (Matkas)

Thanda thanda cool cool earthen pots (Matka)

For generations, earthen pots or matkas have been used to store water and keep it cool.

Its made by the combination of two types of mud clay 1st is taken from surface of earth and 2nd after digging more than 10 feet deeper in Earth.

Earthen pot not only makes the water chilled during summer but also provides healing elements of Earth. More importantly the earthen pot transfers the coolness to the water according to the climatic conditions; which is the special quality of earthen pot that no other container has. The chilled water of earthen pots during summer has no other replacement in quenching the thirst and satisfaction of drinking water.

So go ahead stock on those lovely earthen pots. ...

#healthydrinking #water #earthenpots #matka #thirst #healthysummer #shilpsnutrilife #hydratewell

Get your portions right

Get Portion Sizes Under Control!

Researchers have found that portion sizes have grown over the past 20 years, not only at restaurants, but in our homes as well. But why have portions gotten so big?

Producing food is cheaper now than it was 20 years ago, with the advent of various technologies and more efficient farming. However, instead of lowering prices, food producers realized that if they increased the portion sizes, even a little, they could increase the cost of the item. We as consumers saw the larger sizes as a better value (which it is, purely from a monetary stand point). So for example, we were getting 50% more product for only 16% more money. Hard to resist, isn’t it?

Over time we, as consumers, have been conditioned to seek out "value sizing," oversized portions begin to look normal to us. And to make the vicious cycle complete, research has shown that whether you really want so much food or not, the more you're served, the more you eat.

So…what to do?
The first step to control overeating is to recognize how much you are actually consuming. It’s important to understand that portion sizes are different than serving sizes.

Portion size = amount of food you decide to put on your plate to eat
Serving size = standards set for foods in the all the food groups

In other words, to get control over your portions, you need to make sure you know exactly how many servings you are consuming at a time. Ideally, your portion size would equal just one serving. But if it doesn’t, you need to account for the calories accordingly.

Start adjusting your portion sizes in your own kitchen: switch to smaller plates, bowls, and cups.

The key to maintaining a healthy weight is all about portion control. It's not about giving up foods you enjoy, but rather controlling the portions.


Wednesday, 15 March 2017

Thirsty? You are already dehydrated

Thirsty? you are already dehydrated

Remember, thirst isn't a good predictor of your hydration status.

It takes about TWO HOURS for anything you drink to have an effect on your body’s hydration level. By the time you feel thirsty, you are two hours behind! Drinking something even the second you realize you are thirsty means that you will still be dehydrated for at least two more hours.

In fact, most people spend a good portion of their life mildly dehydrated, so drink water frequently even if u r not thirsty may be only sips but please drink water.

Our body is 60% water

60% of human body is water

Around 60% of the human body is made up of liquid. The liquid that we have in the body is called body fluid.

The body of a normal 70kg adult holds about 42 litres of body fluid.
So you may even say that human beings are made of fluid.

Even on a quiet day, people lose about 2.5 litres of body fluid each day, while on an active day people can lose much more. It is important to replace the lost fluids to keep a balance between fluid intake and fluid loss.

Humans cannot survive without body fluid. If the body loses just 3% (about 900ml in case of 60kg adult) of its fluid, dehydration symptoms such as fatigue will occur. With a 4-5% fluid loss, humans experience headache and dizziness. It can be fatal if more than 10% of body fluid is lost.

So go ahead replenish your body with adequate water. 


Tuesday, 14 March 2017

Body is fighting dehydration 24x7

Body is fighting dehydration 24 x7

Want to know how
Your body is working 24×7 in keeping the body hydrated, you just need to support it and you all know its very simple….you need to drink water.
Body fluid is lost not only when perspiring, but also from the skin and breath even when we are sleeping.

That means we are losing body fluid 24 hours a day, and always fighting dehydration, just have a look at this beautiful image.

So gohead keep on hydrating your body atleast sip by sip throughout the day.
#summertime #hydration #drinkwater

Friday, 10 March 2017

Steps for maintaining a healthy kidney

Steps for maintaining a Healthy Kidney

Kidney performs the central role in a human body. It is as important as Heart or Lungs. Many organs of the body are dependent on Kidney to function healthily. Kidney removes toxic waste and excessive fluid from blood.

Primary risk for Kidney disease includes factors like High Diabetes, High Blood Pressure, Family History, Heart Disease etc. Obesity; Autoimmune Diseases; Urinary Tract Infections and Systemic Infections are the secondary risks.

Kidney damage occurs in stages and in most of the cases, body does not show any kind of symptom till Kidney is damaged up to 90%.

Steps for maintaining a Healthy Kidney
1.Keep a control on the Blood Pressure and take every preventive measures against its increased level.
2.For people suffering from Diabetes, have a control on your Glucose Level.
3.Keep the cholesterol level in the appropriate range.
4.If on medications, take the prescriptions on time.
5.If you have a high salt intake, cut-off the intake and aim for less than 1,500 milligram sodium per day.
6.Maintain a healthy fluid intake
7.Eat healthily and keep your weight in check.
8.Have a limit on your alcohol intake
9.Exercise should be a compulsory part of daily routine
10.For those who are overweight; need to work on reducing the weight
11.Smokers need to quit it slowly and gradually as smoking would led to serious Kidney damages
12.Do not take over-the-counter pills on a regular basis.
13.Check your kidney function if you have one or more of the ‘high risk’ factors consult your doctor.

Wednesday, 8 March 2017

World kidney day 2017


"The theme of World Kidney Day 2017 is “Kidney Disease & Obesity. Healthy Lifestyle for Healthy Kidneys”."

Quick Kidney Facts
On occassion of world kidney day 9th march are a few interesting facts about kidney.

They're not just your body's cleanup crew.Without them we’d be swimming in our own waste.
We’re born with a pair, yet we can manage with just one. That’s why you can donate a kidney and remain alive and well.

1. The kidneys have a higher blood flow than even the brain, liver or heart.
2. The kidneys reabsorb and redistribute 99% of the blood volume and only 0.1% of the blood filtered becomes urine.
3.Healthy kidneys work 24hrs a day/7 days a week to clean the blood.
4.Kidneys will continue performing until they have lost 75-80% of their function.
5.Kidneys represent only 0.5% of total body’s weight
6.The kidneys of a newborn baby are about 3X larger in proportion to body weight as in the adult.
7. Kidney stones are an accumulation of mineral salts and mostly combined with calcium which can lodge anywhere along the course of the urinary tract.
8. Refined carbohydrates and sugar  will stimulate the pancreas to release insulin. This causes extra calcium to be excreted in the urine. . . alas, kidney stones.
9. Kidney Beans(Rajma), true to their name are kidney shaped. They provide nutrients that are helpful to the human kidneys.
10.Each kidney contains 1 million individual filters. They filter an average of around 1.3 liters (2.2 pints) of blood per minute, and expel up to 1.4 liters (2.5 pints) a day of urine.

Sunday, 5 March 2017

Multitasking moms a few nutritional tips

Women's day special
Multitasking moms a few nutritional tips

Most moms have a less-than-ideal relationship with food and with all that effort they put into feeding their kids, they either eat too little or too much.

Mornings are an especially busy time with breakfast being cooked and lunch boxes being packed and often mothers end up skipping breakfast themselves. Make sure you sit down and eat a healthy breakfast; you could even pack it and carry it to work if that’s easier, but do not miss breakfast.

Also finish your meal first before feeding your fussy kids so that you are way more patient and energetic.

One rule you absolutely must follow is to never finish up the food your child has left.

#multitaskingmoms #nutrition #shilpsnutrilife #eathealthy #breakfast #energetic

Saturday, 4 March 2017


Women's day special
A must follow rule for moms of young toddler - please don't eat leftovers

One rule that all you moms absolutely must follow is to never finish up the food your child has left. Eating the food left over on your child’s plate is a very common phenomenon and this leads to the mom eating double and gaining unnecessary weight.

That food is designed for your kid and is rich in calories, fats which are required for their growth.

Eating even smaller amounts of foods over a period of time can result in substancial weight gain, let it go in the dustbin and please do not treat your stomach like one.

Friday, 3 March 2017

Easy tip for toddler's mumma

Easy tip for toddler's mumma

When it’s time to feed your child dinner at the end of a long day, it’s a good idea to finish your meal first. Trying to feed a fussy child on an empty stomach will only make you irritable and impatient. Eat first and you’ll find you’re way more patient and energetic to tackle any challenges the dining table may throw up.

#toddlerfeeding #shilpsnutrilife #eathealthy #healthykids #moms

Thursday, 2 March 2017

Your body is burning calories even if you are not working out

Did you know your body is constantly burning calories, even when you're not working out? And that watching television can actually lower your metabolism?

The body converts fat into energy, to fuel its functions and the calories stored in the body provide us with this energy. The level of fat-burning depends upon the type of activity being done. You burn more calories running around than just working at a desk, like taking stairs instead of lift, walking while taking on phone...

Nonetheless, the body is like a machine which needs an inexhaustible source of energy to run. So even when you’re at rest, you’re still burning calories.

So don't be lazy bumps....even if u have a desk job or watching Tv...get up at frequent intervals for water break....gear up.....keep your metabolism going.

Wednesday, 1 March 2017

Lemon honey water and weight loss

Lemon honey water and weight loss

Many a times people complain I drink honey lemon water everyday but still not even a gram down

In majority of the cases, this is probably the only effort being taken by many weight-watchers to shed those extra pounds!

Warm water with lemon and honey is not a magic potion! It has its own health benefits, but it doesn't burn calories for you...

Weight loss is all about burning calories, eating right and maintaining good health. If you are not eating healthy foods or are overeating, the lemon water cannot MELT all those extra calories you have consumed...NO SHORTCUTS

Drinking water anyway helps keep kidneys healthy.

Lemon is very alkaline and helps bring the body back to an ideal balance, which is important for overall health. Plus, downing a big glass of water right after you wake up is a great way to get your digestive system moving.

Lemon gives you vitamin C, which in turn helps you to boost immunity, fight infections, fight food cravings, have supple skin, absorb calcium efficiently and much more... But don't expect this vitamin to just burn your body fat!

Honey being a form of carb, is an instant source of energy and has many health benefits. It acts as an antibacterial agent, gives you a shot of energy to start your day fresh.

Exercising regularly is the only way to burn body fat mass effectively...

Lots of vegetables, fruits, sufficient carbs and proteins with a dash of exercise - this will make a perfect potion for weight loss!

Drinking lemon water everyday will not harm you.... You could reap the health benefits of lemon and honey, but it may not help you reach your weight loss goal! It won't do any magic to that stomach paunch you've got!

Get started people.... Shed those extra pounds in the right way!