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Nutrition and Hormonal Balance

  Good Morning,  Nutrition and Hormonal Balance As an acupuncturist in the area of fertility, I realize tha...

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Wednesday, November 25, 2020

Immunity Tips: 5 Zinc-Rich Recipes That Are Perfect For Winters

Did you know that theres another mineral you need to load up on to ensure your immunity is in good shape?! The mineral is zinc, and you can find it in a host of foods too

  • Zinc could help boost immunity
  • Immunity can be bolstered with natural foods
  • Some zinc-rich foods are pumpkin seeds, almonds, chickpeas etc

Enjoying the nip in the air? That makes two of us. The chilly weather calls for indulgence, and aren't we glad for all those loose sweatshirts and sweaters that have helped us hide that winter belly all those years? Winter is one of our most favourite seasons of all times but we also cannot ignore the risk of seasonal infections it brings along. Instances of cold, cough and flu are becoming all the more common now and we need to tweak our diet a bit to combat the same. Cold- and phlegm-inducing foods need to be replaced with warm, and energy-boosting foods. We have heard about the co-relation of vitamin C and immunity, but did you know that there's another mineral you need to load up on to ensure your immunity is in good shape?! The mineral is zinc, and you can find it in a host of foods too, along with the supplements of course.

Here are 5 of our favourite winter recipes that are packed with zinc:

1. Sesame Ladoos

Sesame or til ladoos are very common in Indian household, especially during winter and winter festivals like Sankranti. They are very easy to make and helps keep your body warm and fortified. Click here for the recipe. 

Sesame is also known as til in Hindi

2. Roasted Pumpkin seeds

Don't toss away those seeds, they are a treasure of nutrients you do not want to part with. In addition to protein and fibre, pumpkin seeds are also packed with zinc. You can roast pumpkin seeds in butter with a hint of red chilli powder, and it will make for a great snack. 

3. 3-Bean Chat

This chaat comes with the goodness of not one or two, but three beans, and a whole lot of spices, tomatoes, onions. This is one eclectic fare that is actually great for all seasons

4. Spinach and chickpea soup

As discussed before, legumes are a potent source of zinc. They are also loaded with antioxidants that help fight dangerous, disease-causing free radical activity. Chickpea is one legume that is a blend of both health and flavour, combine it with another zinc-rich veggie like spinach and you have a winner

5. Almond milkshake

Almond and milk together make for a powerful zinc-rich combo. Additionally, this lush milkshake also packs the goodness of saffron and other aromatic spices like cardamom. Serve at room temperature

Monday, November 23, 2020

5 Amazing Benefits of Having Gur or Jaggery This Winter

What many don’t realise is that jaggery, more popularly known as gur, has immense health benefits to impart as well.

5 Amazing Benefits of Having Gur or Jaggery This Winter
Representation purpose only.
It is made with sugarcane in North India; date, coconut or other palm trees in East, West and South India. Jaggery, no matter which part of India you hail from, is an integral part of our food culture. What many don’t realise is that jaggery, more popularly known as gur, has immense health benefits to impart as well.

Reaping benefits of jaggery since ancient times

In fact, as a study published in Ayurpharm - International Journal of Ayurveda and Allied Sciences in 2016 points out, Ayurveda endorses the use of jaggery for therapeutic and pharmaceutical purposes - and has done so since ancient times. This is not just because jaggery is a natural and healthy sweetener when compared to white sugar but also because its mineral content is considered to be much higher.

Jaggery is packed with calcium, magnesium, iron, potassium and phosphorus and even has trace amounts of zinc, copper, thiamin, riboflavin and niacin. Studies suggest that jaggery has B vitamins, some amounts of plant proteins and loads of phytochemicals and antioxidants. No wonder then that eating jaggery, especially during the winter season, has many potential benefits. The following are some health benefits you can garner by including more jaggery into your diet.

1. Cleanses the whole body

According to a 2009 study in Food Chemistry, the antioxidants and minerals in jaggery give it a cytoprotective quality, meaning that not only can it clear the mucus off the lungs but also cleans the respiratory and digestive tracts from the inside out. In fact, eating jaggery at least once daily can help detox your entire body.

2. Improves digestion 

There’s a reason why jaggery is usually consumed after meals as a dessert. It stimulates the bowels and aids the release of digestive enzymes. It is also believed that jaggery is great for people who suffer from constipation and other digestive issues.

3. Prevents anemia

As mentioned before, jaggery is packed with minerals like iron and phosphorus, which aid in the production of hemoglobin in the body. For people with low-iron in their diet or at risk of developing iron-deficiency anemia, consuming jaggery is an effective preventive measure.

4. Improves immune function

Any food that’s packed with nutrients and helps detox the body is great for your immune system and so, jaggery is believed to be one of the best immune-boosting foods available to humankind. This is also the reason why jaggery is consumed more during winter when your body needs that extra immunity boost to help keep cold, flu and other diseases at bay.

5. Aids glucose control and weight loss

Jaggery is a great alternative to white sugar, which is known to increase your blood glucose levels and the risk of weight gain and obesity. Opting for jaggery as a sweetener can not only keep your blood sugar levels in check but also help you control your weight better. What’s more, jaggery can keep you feeling full for longer, which can also help you control your cravings when you’re trying to lose weight.

Wednesday, November 18, 2020

Simple and effective ways to cut down on sugar

Pay close attention to your sugar consumption with these easy tips

One of the simplest and easiest ways to switch to a healthier lifestyle is to pay close attention to one’s sugar consumption. With medical practitioners always recommending the need to cut down on sugar as much as possible, the Food Safety and Standards Authority of India (FSSAI) recently listed down some ways in which sugar consumption can be reduced.

“Did you know you end up consuming a lot more sugar drinking carbonated beverages than you realise. Make the healthy swap today!” it said in a tweet.

Why does sugar consumption need a check?

Lifestyle conditions like diabetes and blood sugar have seen an increase owing to excessive sugar consumption. Which is why it is advised to avoid foods with high amounts of added and free sugars, and instead opt for foods with natural or inherent sugars, as it is considered acceptable as long as they are not overly consumed.

FSSAI recommends these dietary changes

Avoid sneaky sugars

Swap your carbonated sweetened beverages with coconut water, buttermilk and fruit smoothies or fruit juices.

Add dates, raisins and figs or even yoghurt to your breakfast porridge instead of adding sugars or sweeteners.

Pick chutney over sauce

Replace bottled sauces and ketchup with fresh homemade chutneys