Pumpkin - kaddu

Indian summer vegetable – PUMPKIN (KADDU)

Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E and also has flavonoid poly-phenolic antioxidants like leutin, xanthins and carotenes. Research shows that people who eat a diet rich in ANTIOXIDANTS are less likely to develop certain cancers.

Pumpkin is said to be cooling, diuretic and is good for curing improper digestion and eliminating intestinal worms from the digestive system. Pumpkin contains potassium and fiber. It also controls blood pressure and sugar. It helps in curing skin diseases. It is thought to regulate blood sugar levels and help stimulate the pancreas — thus diabetics are advised to eat pumpkin.

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#pumpkin #kaddu #indiansummervegetables #summercold #sunstroke #shilpsnutrilife

World idli day

World Idli Day
Idli is the top food on the list for "eating healthy especially while eating out"

Let's know the wonders of this
healthiest, nutritious and simple food.

Idlis are made from a combination of rice and urad dal which is fermented and then steamed.

Both these processes are very good as it involves predigestion by bacteria, cooking with very little or no oil at all and hence easier to digest. The fermented process increases the bioavailability of nutrients like folic acid, riboflavin, niacin, thiamine, biotin.

However most restaurants use baking soda to speed up getting the idli batter ready and while too much baking soda does destroy nutrients and affects the digestive system in the long run. Similarly the ready made idli batter also contains some amount of soda.

Another important things is the combination of cereal and pulse improves the quality of protein i.e gives the best quality protein comparable to that of an egg which is considered excellent.

So go ahead relish those wonderful idlis.

#worldidliday #eathealthy #idli #goodquality

Ridged gourd - Tori, turai

Indian summer vegetable - RIDGED GOURD (TORI, TURAI)

Ridged gourd- It is also known by other names such as loofah, luffa, turai, turiya, tori etc.

It helps in purifying blood, lower the sugar level of the blood and it is good for stomach. We can also drink the juice of tori in the morning which will help you to protect from infections.
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#indiansummervegetables #summercold #sunstroke #shilpsnutrilife #RIDGEDGOURD #TORI #TURAI

Indian summer vegetable - SNAKE GOURD (CHICHINDA, PADVAL)

Indian summer vegetable - SNAKE GOURD (CHICHINDA, PADVAL)

The snake gourd (chichinda, padval), also known as Chinese cucumber.

Snake gourd is a natural antibiotic, expectorant, and laxative. It can disperse phlegm, remove pus, expel toxic matter and is anti-inflammatory. It creates a cooling effect in the body. It is useful in correcting disorders, processes of nutrition and it restores the normal function of the system. Snake gourd helps stimulate the production of body fluids, relieving dryness. The plant is particularly useful in checking night sweating during the active phase of tuberculosis of the lungs.

Snake gourd is the best household remedy for heart problems. The juice of the fresh leaves is useful in heart disorders like palpitation and pain in the heart on physical exertion.

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#indiansummervegetables #summercold #sunstroke #shilpsnutrilife #snakegourd #CHICHINDA #PADVAL
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Bitter gourd karela

Indian summer vegetable - BITTER GOURD (KARELA)

Children might pull a long face at the mention of bitter gourd or karela, but as one grows older, ones cultivates a taste for the bitter.

Karela's bitter taste is generally attributed to the quinine it contains. Cooked bitter gourd stimulates the appetite, cleanses the liver, purifies the blood, and provides many other benefits.

It is established cure for boils, rashes, fungal infections and ring-worm. It also helps control hypertension and diabetes, and generally increases immunity.

Bitter gourd has phenolic compounds that reduce glucose release during carbohydrate digestion. Thus, it has a hypoglycemic effect and is good for diabetes.

#indiansummervegetables #summercold #sunstroke #shilpsnutrilife #karela #bittergourd #diabetics
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Ash gourd

Indian summer vegetable - ASH GOURD

Ash gourd also known as white gourd, white pumpkin, wax gourd or petha . It keeps your body cool and healthy. Contains almost 96% water It protects you from heat stroke.

Ash-gourd is loaded with nutrients. It's an excellent source of vitamin B1 (thiamine), a good source of vitamin B3 (niacin). Its high potassium content makes this a good vegetable for maintaining a healthy blood pressure.

Ash-gourd is also useful in treating respiratory disorders like asthma, blood-related diseases, and urinary diseases like kidney stones.

Watch out next in the Series is bitter gourd (karela)

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#indiansummervegetables #summercold #sunstroke #shilpsnutrilife #ashgourd

Bottle gourd

Indian summer vegetable Dudhi (bottle gourd)

As bottle gourd is mostly made of water, it prevents you from heat and is also beneficial for the stomach problems like acidity, which mostly occurs in summer. It is very beneficial for diabetics and people with digestive disorders. Sometimes in summer we get skin rashes so the paste of bottle gourd helps cure skin rashes.

Bottle Gourd prevents excessive loss of sodium, quenches thirst and helps in preventing fatigue.

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#indiansummervegetables #summercold #sunstroke #shilpsnutrilife #dudhi #acidity  #bottlegourd

Preventing heat stroke

Heat wave to strike Mumbai, Pune and Nashik in next 48hrs.

Following pointers will help you prevent heat exhaustion or heat stroke

1. Limit your exposure to heat and sun especially between 10am to 4pm

2. Stay hydrated.
Hydrate your body every hour by drinking a glass of lemon water, coconut water, Aam panna Chass or plain water especially if you are walking under the sun.

3. Eat mint, onion, raw mango, cucumber, watermelon. Take at least some quantity of onion, mint with your meals. Onion is a natural heat pacifier and mint is a very cooling herb.

4.Avoid alcohol, soft drinks and beverages containing caffeine like tea, coffee they increase the risk of dehydration.

5.Wear comfortable, light coloured cotton clothing. Remember to protect your head by wearing a hat or a cap, use an umbrella.

6.Pay special attention to at-risk people.
Children and seniors are more prone to heatstroke since their bodies do not manage temperature variations as effectively. Give them something to drink often and keep them in a cool place. Certain health problems such as obesity, hypertension, alcoholism, mental illness and chronic obstructive pulmonary disease render people more vulnerable to heatstroke and require particular attention.

7. Avoid extreme exercises and take cool baths or showers.

Shilpa Mittal
Masters in Food and Nutrition
Winner "Nutritionist of the year"
Merit ranker

#heatstroke #sunstroke #summer #heat #onion #drinkwater #Mumbai #pune #nashik #alltimehighrecord #heatwave

All about Indian summer vegetables

All about Indian summer vegetables

Indian summer vegetables includes those vegetables that are traditionaly available between the months of April and June. Though, sceintific prgress has made it possible to grow these vegetables all year through, they are at their nutritional best during the summer season. They also suit are constiution during those months.

The typical Indian summer vegetable is soft-skinned, soft-fleshed and moisture-filled, and perfectly suited for hot climates. A thumb rule is that all vegetables that grow on creepers can be classified as summer vegetables.

The gourd family is a vast group of Indian summer vegetables, the most commonly available vegetable is bottle gourd (ghia, doodhi), bitter gourd (karela), ridged gourd (tori), snake gourd (chichinda), ash gourd (petha) and wax gourd (padval), parmal,Kundru (Coccinia Indica),pumpkin (kaddu).

Tinda or baby squash is another common summer vegetable, especially in North India, as also the ladyfinger, okra or bhindi, which is available throughout the warmer months. The cucumber is a cooling, juicy summer vegetable that is had raw. Among leafy vegetables, choulai saag (amaranth greens), as well as its lovely red version, are typical of summer. Tender green mangoes, another popular summer offering, is full of Vitamin C, and are cooked in various ways.

Watch out for the benefits of each of these veges soon……..

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#healthysummer #hydratewell #indiansummervegetables
#summercold #sunstroke

World water day

World Water Day, on 22 March every year, is about focusing attention on the importance of water. The theme for World Water Day 2018 is ‘Nature for Water’ – exploring nature-based solutions to the water challenges we face in the 21stcentury.

The World Water Day is observed to create awareness about conservation and protection of water resources.
Here are some key facts according to Water.org:

WATER
1 in 10 people lack access to safe water

SANITATION
1 in 3 people lack access to a toilet.

WOMEN & CHILDREN
Women and children spend 125 million hours each day collecting water

DISEASE
Every 90 seconds a child dies from a *water-related disease

ECONOMICS
Every $1 invested in water and sanitation provides a $4 economic return.

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#worldwaterday #water #savewater #eachdropcounts #sanitation  #shilpsnutrilife

Hidden sources of salt in our diet

#WorldSaltAwarenessWeek
Hidden sources of salt in our diet

After a diagnosis of heart disease, BP 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.

Churans and mukhwas used as digestive aid in Indian diets are high in salt in the form of chat masala,  rock salt. If eaten in limits like a tsp a day is fine,  but overdoing the same can cause problem.

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.

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#WorldSaltAwarenessWeek
#sodium #lowsalt #hypertension  #shilpsnutrilife   #bloodpressure #stroke #heartdisease #WASH #salthiddensources

Salt myths

Salt myths #WorldSaltAwarenessWeek
If the label on a food product says "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. 

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#FoodLabelClaims #sodiumfree #Low-sodium #reducedsodium #Unsalted," #nosaltadded
#sodium #lowsalt #hypertension  #shilpsnutrilife   #bloodpressure #stroke #heartdisease #WASH #salthiddensources

Recommended daily salt limit

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.

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#WorldSaltAwarenessWeek
#sodium #lowsalt #hypertension #recommendedsalt2300mgaday #shilpsnutrilife   #bloodpressure #stroke #heartdisease #WASH

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.

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#WorldSaltAwarenessWeek
#sodium #lowsalt #hypertension  #shilpsnutrilife   #bloodpressure #stroke #heartdisease #WASH

World Salt awareness week

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 tipsindividuals 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.

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.

 

Salt, Salt, Salt table, rock or sea which is the best

#WorldSaltAwarenessWeek
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.

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
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#worldkidneyday #detoxification #cleansing #vitalorgan #eathealthy #reducesalt #drinkwater #shilpsnutrilife

Moongdal paratha

High protein, easy on stomach Moong or Mogar paratha a rajasthani delicacy

A high protein option for vegetarians especially quality wise, moogar paratha, which is a combination of cereals (wheat flour) and pulses (moongdal) gives you a good combination essential protein almost comparable to an egg.

Also high in fibre as well as other essential nutrients, including potassium, phosphorous and B vitamins.

Yellow moong dal is extremely light and easy to digest, so very apt for this season. ..do give it a try.

Ingredients
“Mogar/Moong dal/ split yellow dal -1 cup
Wheat flour- 2 cups
Red chilly pd -2 tsp ( adjust as needed)
Turmeric powder -1/4 tsp
Asafoetida a pinch
Water as needed
Salt to taste
Oil for frying + 1tbsp for adding while making the dough
Water as needed

Method
Soak the yellow moong dal in enough water for 3-4 hours.
Drain the water from soaked mogar /yellow moong dal.
In a vessel add wheat flour, put dal, chilly powder, turmeric powder, asafoetida,oil & salt.
Mix them well, add water little by little and make a dough like a chapathi dough.
Divide them to equal balls and roll them with a rolling pin.
Make small balls & roll all to thin chapathis & keep aside.

Heat a tawa and place the rolled roti on it, once you see little bubbles on top , flip and cook the other side , drizzle oil as needed.
Once you see little brown spots flip and cook them again.
Cook by pressing the roti well with a ladle so that they get little crispy.

Do the same for the rest of the dough balls.
The crispy mogar roti is ready to enjoy as a snack or a meal .”

Basoda - sheetala asthami

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 this foods on Sheetala Ashtami day

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#basoda  #puja  #homemadefood   #rajasthanfestival  #afterholi    #rajasthanifood  #northindianfood  #raabdi  #mogarparantha

Mrs Shilpa Mittal Nutritionist and Diet Consultant Founder Shilpsnutrilife - Diet and lifestylemakeover

Nutrition for women

Women’s day special – Nutri essentials for women
On occasion of women’s day here comes the top nutrients for women and where to get them from.These will help reduce a women’s risk of osteoporosis, cancer, and cardiovascular disease.

• Calcium: Low-fat milk, broccoli, turnip greens, yogurt/cheese, cereal. Calcium can build strong bones to help offset thinning bones during menopause. Calcium also aids in new bone formation during pregnancy.

• Folic Acid: Fortified cereal, green leafy veggies,whole grain cereal.

• Fiber: Bran, whole grain cereal, apples, pears, raw veggies. It can also help to prevent cancer and promote good cardiovascular function.

• Iron: ragi,dates, roasted channa,green leafy vegetables, chicken, ground beef, seafood. A healthy iron intake can prevent iron deficiency anemia and help manage the increased blood volume during pregnancy.

• Fluids: Water, buttermilk, juices,coconut water

• Omega 3:- . Wild salmon, halibut, non-white tuna, sardines, walnuts, Flax seeds, Pumpkin seeds

• Isoflavones:-soy, red wine, purple grapes, pomegranate, cranberries

Develop and maintain healthy diet and lifestyle patterns and have a physical exam each year to prevent and diagnose early your treatable health issues. Early detection is important for treating breast, cervical, uterine and ovarian cancer and even osteoporosis.

All u women out there, take a stand and take care of your health first……if “YOU STAY HEALTHY” so will be your family.

Mrs Shilpa Mittal Nutritionist and Diet Consultant Founder Shilpsnutrilife - Diet and lifestylemakeover

Nutrition for hectic days

Women's day special
Nutrition for hectic days

A shortcut for  a hectic and tiring day, so that nutrition needs are taken care off.

Make foods that are versatile, that can be easily eaten with many different things. For example Chicken, panir, sprouts can be used on a sandwich for lunch, as a main meal for dinner and eaten with rice, pasta, bread etc.

Stock on this things to make your life easier. 

What you see in the picture is
Nutri-wrap
Tried instant healthy nutrition wraps...a good shortcut for a hectic day....rotis stuffed with mix vegetable and curd

Mix veg moong pulav, beetroot paratha, sandwich, roti pizza.

http://shilpsnutrilife.com/?p=6828

#healthynutritiousfood #complete meal #hecticdaynutrition #womensdayspecial 

Mrs Shilpa Mittal Nutritionist and Diet Consultant Founder Shilpsnutrilife - Diet and lifestylemakeover