KHANDVI

KHADVI

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This Gujarati snack is a treat to eat but can be a little tricky to make. Gram flour and yogurt flavoured with green chilli paste are cooked into a lump free mixture smeared on a greased surface, rolled into a pin wheel and then tempered with mustard seeds, fresh coriander and coconut.

Prep Time : 26-30 minutes

Cook time : 16-20 minutes

Serve :4

Ingredients for Khandvi Recipe

  • Gram flour 1 1/4 cups

  • Yogurt 1 cup

  • Ginger 1 inch

  • Green chillies 2

  • Oil 4 tablespoons

  • Salt to taste

  • Turmeric powder 1/2 teaspoon

  • Lemon juice 1 tablespoon

  • Asafoetida a pinch

  • Mustard seeds 1 teaspoon

  • Coconut scraped 2 teaspoons

  • Fresh coriander leaves chopped a few sprigs

Method

Step 1

Sieve besan and keep in a bowl. Grind ginger and green chillies. Grease the reverse side of a few thalis or marble table top with a little oil. Make buttermilk with yogurt and half a cup of water.

Step 2

Mix the besan with ginger-green chilli paste, salt, turmeric powder, lemon juice and buttermilk, taking care that no lumps remain.

Step 3

Cook this mixture, stirring continuously, in a thick bottomed pan till it becomes a smooth thick batter. It takes a little time to get ready.

Step 4

Quickly spread portions of the mixture over the greased inverted thalis or marble table top as thinly as possible while the batter is still hot.

Step 5

When cool, cut into strips two inches wide and roll them tightly. Heat two tablespoons of oil and add a pinch of asafoetida and mustard seeds.

Step 6

When they splutter, pour over the pieces. Serve garnished with scraped coconut and chopped coriander leave

FIRST THING IN THE MORNING -MORINGA DRINK

MORINGA

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Moringa plant is beginning to gain more popularity as a new superfood for its highly nutritious profile and powerful anti-inflammatory, antioxidant, and tissue-protective properties among many other health benefits.

Moringa oleifera, also known as horseradish tree, ben tree, or drumstick tree, is a small tree from India, Pakistan, and Nepal that has been used for generations in Eastern countries to treat and prevent diseases such as diabetes, heart disease, anemia, arthritis, liver disease, and respiratory, skin, and digestive disorders.

Moringa has become popular as a natural leaf powder supplement, although the pods, roots, bark, flowers, seeds, and fruits are also edible.

It’s nutrient-packed.

Moringa is a rich source of vitamins, minerals, and amino acids. It contains significant amount of vitamin A, C, and E; calcium; potassium; and protein.

It fights free radicals.

Antioxidants fight free radicals, molecules that cause oxidative stress, cell damage, and inflammation.

Moringa contains antioxidants called flavonoids, polyphenols, and ascorbic acid in the leaves, flowers, and seeds.

A study found that leaf extracts had higher antioxidant activity, free-radical-scavenging capacity, and higher inhibition of lipid, protein, and DNA oxidation than flowers and seeds.

This means it prevents the damage and degradation that free radicals cause in the cells of different organs in the body, keeping them healthy and functioning at their best.

DR.SHIREESHA MADDALI

It fights inflammation.

Inflammation can lead to chronic diseases like diabetes, respiratory problems, cardiovascular disease, arthritis, and obesity. Moringa reduces inflammation by suppressing inflammatory cell and proteins in the body, and moringa leaf concentrate can lower the inflammation in the cells.

DR.SHIREESHA MADDALI

EVENING PRIMROSE ESSENTIAL OIL

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Many people refer to evening primrose oil as one of the most miraculous discoveries in preventive care since Vitamin C. It has a compound known as phenylalanine that can help with pain relief, and is increasingly used with remedying headaches. It’s increasingly being researched throughout the planet as a remedy for aging problems, alcoholism, acne, heart disease, hyperactivity in kids, signs of menopause, multiple sclerosis, weight control, obesity, PMS, and schizophrenia. It has preventive and therapeutic characteristics that are so numerous that it has become a regular suggestion of quite a large number of herbalists for keeping one youthful and avoiding illness.

Evening primrose oil is full of the fatty acid gamma-linolenic acid, or GLA (one of the body’s essential fatty acids). GLA and other fatty acids are very important for the general function of your body. Alcoholics and individuals with diabetes tend to be deficient in GLA, and that may lead towards the development of arthritis symptoms and cardiovascular disease in addition to a number of other problems.

Studies have shown that using evening primrose oil on a daily basis can help lower a person’s cholesterol, blood pressure, and safeguard one against coronary artery disease and thus decrease the chance of heart disease and heart attacks.

Evening primrose oil is usually used to alleviate the distress that is commonly associated with menstrual signs. While certain studies have supported this particular claim, other studies have ended up with inconclusive results. Nevertheless, there’s no denying that many women all over the world are finding relief by using evening primrose oil.

Evening primrose oil is recognized as an efficient remedy for eczema and a number of other skin problems due partly to its GLA content and other essential fatty acids which are necessary to correct skin health.

DR.SHIREESHA MADDALI

PROBIOTIC

PROBIOTICS

Probiotics benefits are one of the most widely researched natural solutions to gut health. For years, scientists and physicians have observed the many benefits of probiotics for not just the gut, but for the entire body.

In this complete probiotic guide, you will learn everything you need to know about probiotics, including the best PROBIOTIC FOOD, best probiotic supplements and how to use them.

Probiotics are bacteria that line your digestive tract and support your body’s ability to absorb nutrients and fight infection. Your body contains about the same number of gut bacteria molecules as it does cells for the rest of your body, so it’s no wonder your gut is so important to your health

YOGURT is one of the best sources of probiotics, which are friendly bacteria that can improve your health.

Yogurt is made from milk that has been fermented by friendly bacteria, mainly lactic acid bacteria and bifidobacterial

Eating yogurt has been associated with many health benefits, including improved bone health. It is also beneficial for people with high blood pressure

In children, yogurt may help reduce the diarrhea caused by antibiotics. It can even help relieve the symptoms of irritable bowel syndrome .

Additionally, yogurt may be better than milk for people with lactose intolerance. This is because the bacteria turn some of the lactose into lactic acid, which is also why yogurt tastes sour.

However, keep in mind that not all yogurt contains live probiotics. In some cases, the live bacteria have been killed during processing.

For this reason, make sure to choose yogurt with active or live cultures.

Also, make sure to always read the label on yogurt before you buy it. Even if it is labeled low-fat or fat-free, it may still be loaded with high amounts of added sugar.

Pickles (also known as gherkins) are cucumbers that have been pickled in a solution of salt and water.

They are left to ferment for some time, using their own naturally present lactic acid bacteria. This process is what makes them sour.

Pickled cucumbers are a great source of healthy probiotic bacteria, which may improve digestive health.

They are low in calorie and a good source of vitamin K, an essential nutrient for blood clotting. Pickles also tend to be high in sodium.

It is important to note that pickles made with vinegar do not contain live probiotics.

DR.SHIREESHA MADDALI

A healthy Diet can Lessen Your Risk

A healthy Diet can Lessen Your Risk

Why Nutrition is important. Eating a balanced diet is vital for good health and wellbeing. Food provides our bodies with the energy, protein, essential fats, vitamins and minerals to live, grow and function properly. We need a wide variety of different foods to provide the right amounts of Nutrients for good health.

Add color: A vegetable’s color signals the vitamins and minerals it contains. To get a wide range of nutrients, try to eat lots of different colored vegetables daily. Salads are great for this of course, But you can toss some veggies into almost any dish from scrambled eggs to pasta to the meat of. Separate your plate before you eat , mentally divide your plate into four equal parts. Then fill two with vegetables, use one for starchy foods (like potatoes, beans, rice or pasta) and one for a serving of lean meat, fish or meat substitute (such as eggs, cheese or tofu). Just don’t use a big platter-size plate , or you may pile on too much food. Know portion size : If you think a cereal bowl full of your favorite chocolate chip cream equals one serving, You may need some help estimating portion sizes. Chew your food well and wait for a while after eating before you decide if you want a second serve . Your brains needs 20 minutes to realize that you are full, Diet tips – Enjoy your meals with family with the TV switched off. Limit “screen time” to no more than two hours per day. Include at least 60 mins of physical activity or active play each day.  Choose high fiber, low Glycemic Index(Low GI ) carbohydrate. Eat your veggies first as always. If you’re absolutely starving at meal time, start with some vegetables or salad. This will ease your hunger and help keep you from overloading on meat or starchy foods. Head off temptation. It the cookie jar is the first thing you see when you walk into your kitchen, you’re asking for trouble . Instead move the cookies,ice cream, chips , etc where you can’t see them, like a high shelf or the back of the freezer. Avoid processed foods- Stay away from foods that are highly processed and contain added sugars like corn syrup. Hint- Check the ingredients on the label. If there’s a long list of unidentifiable chemicals , don’t eat it. Drink healthy – want a beverage to go with your healthy meal ? Choose water rather than soda or juice , which are high in calories and less nutrients than a piece of fruit, Unfortunately, everything the expert tell us about diet is aimed at the whole population , and we are not all the same, Those who think they have no time for healthy eating, will sooner or later have to find time for illness.  No doubt obesity is a lifestyle disease. The cause of obesity is lifestyle and so is the treatment! Even though you cannot change time, realize it is time to change.

GOOD NUTRITION AND LIFE

GOOD LIFE!

Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases.

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YOUR DIET SHOULDNOT ONLY SUPPORT YOUR HEALTH AND WEIGHT GOALS,BUT ALSO IMPROVE YOUR TRAINING PERFORMANCE

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PROTEIN IS A BUILDING BLOCK?

Include a source of lean protein at every meal ,from source like chicken,turkey breast,low fat chesse and yogurt,white fish or soy.

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FAT IS GOOD OR BAD?

You will find healthy fats in oily fish,olive oil,eggs and nuts.Get some fat into every meal either by switching a lean protein for one richer in heart healthy fat.

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VEGGIES AND FRUITS

Fruits and Vegetables are a foundation of good health .Ideally you want as big a range of color’s as possible. They are important source of many nutrients ,including potassium ,dietary fiber, folate, vit A and vit C.

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DIET AND WEIGHT

The link between good nutrition and healthy weight reduced chronic disease risk and overall health is too important to ignore. By taking steps to eat healthy ,you will be on your way to getting nutrients your body needs to stay healthy, active and strong

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AS WITH PHYSICAL ACTIVITY,MAKING SMALL CHANGES IN YOUR DIET  CAN GO A LONG WAY AND ITS DAMN EASIER THAN YOU THINK!

DR.SHIREESHA MADDALI

 

Nadir Yakhni Recipes

Lotus root or Nadru is found in the lakes of Srinagar. Hence it is a popular ingredient used in delicacies in Kashmir. Nowadays it is available in local vegetable markets as well

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Nadir Yakhini is a yogurt gravy based dish cooked in a variety of spices.

  • Preparation Time: 30 minutes Image result for nadur yakhni recipe
  • Cooking Time: 40 minutes
  • Serves: 5-6 people

Ingredients

  • 1 kg nadru (lotus root)
  • 100ml mustard oil
  • 2 cups of whipped curd
  • 3 table spoon saunf powder (fennel seeds powder).
  • 1/4 tea spoon hing (asafoetida)
  • 1 tea spoon shah jeera (cumin)
  • 1 tea spoon kala jeera (black cumin)
  • 3 crushed moti elaichi (black cardamom)
  • 2 crushed choti elaichi (green cardamom)
  • 1 tea spoon saunth powder (ginger powder)
  • 2 tej patta (bay leaves)
  • 1 stick dalcheeni (cinnamon)
  • 1 whole laung (clove)

Method

  • Wash the lotus root well and peel them, cut them into 2″ thick pieces.
  • Boil them for 5-7 minutes to get rid of the mud and dirt inside the holes
  • You can fry the nadru after boiling (This is optional)
  • Add these pieces of nadru in a pressure cooker with 2 glasses of water
  • Add salt, tej patta, dalcheeni, laung and pressure cook for 5-6 whistles till the lotus root softens
  • Heat the mustard oil in a pan, add shah jeera and hing
  • Beat the curd and add it to the pan and stir constantly to avoid curdling
  • Let it boil
  • Add the salt for this gravy, saunf powder, saunth powder, kala jeera, moti elaichi and choti elaichi and give it a boil.
  • Add these contents to the pressure cooker with the nadru
  • Let it boil for 10 minutes so the flavors are absorbed by the nadru
  • Serve with boiled basmati rice
Lotus root is a very healthy vegetable. Rich in minerals like potassium, phosphorous, iron, manganese, copper, zinc and many more; contains vitamin B6 and Vitamin C. It is a source of dietary fiber, also complex carbohydrates
Benefits of Lotus Root
* Boosts Immunity
*Aids Digestion
*Helps weight management
*Reduces stress
*Improves Blood Circulation
*Regulates blood pressure
*Relieves constipation
*Protects the heart
*Facilitates digestion
So what are you waiting for, get your stock of good health now.
By NSS
26th March 2018

Are Dairy foods good for you ?

Yes, obviously they are good. Dairy is a controversial and confusing food Group these days.  How much should dairy products be consumed?  Aim for 3 dairy servings (about 3 cups) of low-fat milk products each day. Some good choices are listed below. Low-fat dairy products: 1 cup of 2%, 1%, or skim (fat-free) milk.

  • Butter and butter blends.
  • Natural and processed cheese products.
  • Cultured Dairy. Yogurt, cottage cheese, sour cream, dips and other cultured dairy foods.
  • Frozen Desserts. Ice cream cakes other frozen desserts made with dairy ingredients.
  • Ice Cream/Novelties. …
  • Non-Dairy Beverages. …
  • Whey, Milk Powder and many more.Image result for dairy products

The most important thing about dairy food is the quantity and the timings of when you are having it. They help to meet our calcium requirements and many other things. To meet dietary calcium requirements, women need 1,000 milligrams per day between ages 19 and 50 and 1,200 milligrams after age 51, according to the federal Office of Dietary Supplements. Drinking three to four glasses of milk would be very much helpful.So you all know that dairy foods are number one for bones and teeth plus calcium as I have mentioned above.  But did you know having enough milk, yogurt and cheese can be good for your heart, blood pressure and losing fat also?  Gaining muscle too?

Milk, cheese, and yogurt are naturally full of important nutrients such as calcium and protein but excess should be avoided.The unique package of vitamins and minerals they provide means these dairy foods have some pretty important health benefits!  Not only me but also The Australian Dietary Guidelines say that consumption of milk, cheese and yogurt is linked to a reduced risk of heart disease, stroke, hypertension, type 2 diabetes, metabolic syndrome and colorectal cancer – some of the main causes of death in Australia. Because of these great health benefits the Australian Dietary Guidelines recommend we include milk, yogurt, cheese and/or alternatives (mostly reduced fat) every day as part of a balanced diet. Flavored yogurts should be avoided. but if no option left then you should read the flavored yogurt content and avoid if it contains alternative sugars like fructose, glucose, sucrose as they are not healthy. Also, avoid flavored sugar with the high amount of sugar. You can add natural sweeteners like honey etc. If you were to remove milk from your diet, it is important to substitute it with the following foods: Bean, Kale, Two servings of oatmeal, Egg yolks, Fatty fish and Fortified orange juice. Each coin has two sides it is our choice to choose whether dairy foods are good or not even  Whether you’re a serious athlete or you’re exercising for your general health and fitness, nutrition is fundamental to your performance as Milk is one of the best drinks for re-hydration and refueling after exercise. One of the most common reasons why people still drink milk as adults is to strengthen their bones. Milk is one of the richest sources of calcium and vitamin D.

How to control cravings ?

Food and sugar cravings are a dieter’s worst enemy . Everyone has experienced such moment when you walk towards the fridge, look inside realize nothing is in your diet and walk away disappointed. Sometimes it can be even difficult to tell that if your body is actually hungry or just bored, bad advice can be pills or hocus pocus theories .  8 simple appetite suppressants that actually work –

  • Drink water first this is because thirst and hunger cravings are often confused. Due to the sedentary lifestyle, our bodies were designed to do and then get up and do something so to conquer this drink a large glass of water, wait for few minutes after that and you will often find that the cravings go away as your body was bored and was searching for another dopamine head.
  • Sip on some peppermint tea – lots of studies are done on this. Inhaling the scent of peppermint tea every two hours caused people to eat 1800 fewer calories than normal. it also showed reduced cravings for sugar and fatty foods.
  • Meditation – Strange but true meditation has been shown to reducing binge eating by 70% in severe food addicts.It has also been shown to increase focus, improve sleep, reduce stress and anxiety, make you more empathetic to others. You only need 5-10 minutes for these effects and this can be done anywhere and at any time.Image result for meditation
  • Eats lots of protein and fibrous carbs at the same time – Protein has been shown to greatly reduce cravings and help people to naturally decrease the calories and even lose fat, not the weight. Fiber has been shown to reduce appetite by 39% like combine them in meals. For example  – Steak + Spinach salad can be added to the lunch or dinner and even apple + whey protein shake.
  • Drink Decaf Coffee – It looks like decaf coffee has finally found its place in the world. Not only does it have antioxidants and nutrients. it is also a strong appetite suppressant. In fact, it also proved to beat out regular coffee and caffeine pills for helping people stop cravings.
  • Drink apple cider Vinegar throughout the day – Vinegar increases the fullness you feel from your meals. It can also help you to fight sugar cravings and even stopping those mid-day crashes with its blood sugar leveling effects. Drink 2tbsp apple cider vinegar + 1 glass of the water 30 minutes before your meals or during your meals.Related image
  • Spice thing up – Adding cayenne pepper to your meals has been shown to increase metabolism and decrease the curbed appetite. It has also been proven to increase fat burning in men and women. So adding a Sriracha and Louisiana hot sauce will help to stop your cravings.
  • Eat Satiating Food – The biggest problem people face is eating foods that don’t satisfy them. Butter, white bread, cream, and pizza these are empty calories which leave the body unsatisfied. Watermelon, oranges protein, oatmeal, meat, apple, and potato leave the body feeling full. Eat more of these foods to stop your cravings.

Continue reading “How to control cravings ?”

How to control diabetes ?

Diabetes is a  disease in which the body’s ability to produce or respond to the hormone insulin is impaired, resulting in abnormal metabolism of carbohydrates and elevated levels of glucose in the blood. There are 2 types of Diabetes which are – Type 1 diabetes where there is a chronic condiImage result for diabetestion in which the pancreas produces little or no insulin which is unrecoverable. Type 2 diabetes where is a chronic condition that affects the way the body processes blood sugar (glucose) which can be recoverable. The scientific word for diabetes is Diabetes Mellitus.  These days it has become a very common heath problem. People are even going to Nutrition center to cure it through diet and by losing weight. Some of the common symptoms of diabetes include fatigue, weight loss (even though you are eating more), excessive thirst, increased urination, cut and bruises that are slow to heal and blurred vision. Bitter Gourd also is known as bitter melon, which can be helpful for controlling diabetes due to its blood glucose lowering effects. It tends to influence the glucose metabolism all over your body rather than a particular organ or tissue. Even due to the high sugar level, people are on insulin and medication which is too costly and after getting affected by diabetes they start focusing on their health and diet  They have to eat every 2-3 hours so that their sugar level is maintained. but they eat most carbohydrates which are the major cause of diabetes , They should start eating healthy and lots of fat and protein, they won’t only get cure from diabetes but even they would start losing weight which would be mostly fat. It is also said that you can control diabetes with one boiled egg every day.

Image result for diabetesResearch has also proved that even, when you get up early in morning usually the insulin is low that’s the reason Doctor and Nutritionist says that we should eat high sugar fruits in the morning hours and low sugar fruits as a middle meal or before lunch but for diabetes patients no high sugar fruit allowed only low sugar fruit . Strictly no fruits after lunch and even no bakery products with tea . No sugar in tea, a patient can use natural sugar-free or stevia (drops or leaves).Insulin in the morning hours is low due to fasting of 8-10 hours during sleep. That’s why in the morning hours you need simple forms of carbs that are fruits which can be any low sugar fruit and this rule is applicable to all the age groups there is no specification. If the glucose level is high in your blood then it can lead to serious health issues. Fenugreek Seeds soaked them in water for overnight, next day in the morning strained the water in the glass and drink this water every day which helps to control diabetes by stimulating pancreases increase in the production of insulins. LIFE IS NOT OVER BECAUSE YOU HAVE DIABETES . MAKE THE MOST OF WHAT YOU HAVE, BE GRATEFUL – DALE EVANS.