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.

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 carvings 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.
  • Mediation – 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.
  • 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.
  • 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 condition 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 day 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 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 effected by diabetes they start focusing on their health and diet  They have to eat every 2-3 hours so that their sugar level is maintain . but they eat most carbohydrates which is the major cause of the diabetes , They should start eating healthy and lots of fat and protein , they wont 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 everyday . Research 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 , 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 is fruits which can be any low sugar fruit and this rule is applicable to all the age groups there is no specification . If 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 DIABTETES . MAKE THE MOST OF WHAT YOU HAVE , BE GRATEFUL – DALE EVANS .

Easy way to lose weight

Slim people’s secret is they care about food quality, not quantity, they love home cooking, they know what they are eating. They listen to their bodies, they don’t miss their breakfast, their keep track of their weight, they play sport, they eat plenty of vegetables and protein, no carbs at all. Obese people are usually hungry, unsatisfied and rebound weight gain. The first step is to lose weight is to cut the carbohydrates temporarily as insulin fat storing hormone is triggered by eating lots of carbohydrates and when insulin goes down the body starts burning fat stores for energy. The kidney which has stored excess of sodium and water starts losing out reduces bloat and unnecessary water – weight. Carbohydrates are not a bad thing but if you are interested in fast weight loss then this is one of the easiest ways to see the scale move quickly. Cut down your carbs to 30-50 grams per day from 250 carbs. Eat a ton of protein whether you are vegetarian, pescetarian, libertarian, or whatever but there is one food you are almost assuredly are not eating enough of Protein. Protein is the doubly effective approach for fast effective weight loss. First, it reduces your appetite as protein is the most satisfying nutrients on our planet which obsessive thought about food is reducing by 60% by 441 fewer calories per day. It also boosts your metabolism as it raises your calories burned by 80-100 calories per day . Salmon, eggs, beef, Chicken, pork, mutton, all the dairy products like paneer, milk, buttermilk no cheese and butter as they are allowed only in few diets and the most important supplements like whey protein , casein . Anyone of these should be taken in every meal by 30- 50 grams. Sleep 7-9 Hours per night , Minimum . Underestimated tools for steady and consistent weight loss . Lack of sleep disturbs appetite hormones and it also raises your stress hormone , cortisol which can cause stubborn body fat and higher calorie intake . Sleep is where your body recovers and quality sleep has been proved to make you more productive and less likely to gain weight and help you with your weight loss goals . So make sure to get minimum 7 hours per night for fast weight loss or any health goals . Life weight at least 3 times in a week as lifting weight has a particular positive effect on fast weight loss. This is because of the down-regulation of metabolism. Doing a little bit of weight – lifting will keep this happening and hit the gym at least 3 times in a week and resistance training. Focus on the quality of your food –  It’s not that calories don’t matter they definitely do but the problem is when they obsess over calories and they forget about the importance of the quality of Food. When you start eating high-quality lean protein + vegetables + high quality of fats then weight loss will surely happen naturally.

Rasam recipe



Rasam is a southindian curry/soup usually had with rice.It is called as CHAARU in telugu and kannada.


  • Tamarind-lime sized.
  • Tomato-1 finely chopped.
  • Green chilly -1.
  • Turmeric powder-1/4tsp.
  • Water-3 cups.
  • Salt-to taste.
  • Oil-2tsp.
  • Mustard seeds-1/2tsp.
  • Curry leaves-7 leaves.
  • Asafoetida powder-1/2 tsp.
  • Coriander leaves-handful (chopped).


  • Black peppercorn-3tsp
  • Cumin seeds-2 tsp
  • Coriander seeds-1/2 tsp
  • Toor dal-1tsp
  • Red chilly-1 or 2
  • Garlic-3-4 cloves
  • curry leaves-few


  • Coarsely grind all the items under “rasam powder ingredients”.add the garlic while making this powder.
  • Soak the tamarind in a cup of a warm water for 5mins to extract the pulp.
  • Heat little oil in a pan and pop the mustard seeds and curry leaves.
  • Add the RASAM MASALA/POWDER, crushed green chilly and chopped tomato.
  • Let it cook for couple of minutes until the tomatoes become soft and juicy.A nice aroma of the roasted spices will come.
  • Now add tamarind pulp,turmeric powder, aafoetida, salt, coriander leaves and 3 cups of water.
  • When the rasam is about the boil,you will see it foaming. Switch it off this stage before it comes to a full boil.
  • Keep it covered with a lid to retain its aroma until you are ready to serve.







Dr.Shireesha Maddali



Payasam is a delicious rice milk pudding with cashews and raisins. It is an authentic south indian recipe. It is immensely loved by sweet lovers.




50gms RICE

1litre MILK







  • Wash and soak the rice for half an hour.
  • cook the rice in milk until soft.
  • Add cardamom powder, sugar and stir until the sugar is dissolved.
  • Heat ghee in a pan and add the cashew nuts and raisins , saute for 1 min.
  • Pour the ghee along with the fried cashew and raisins on the rice mixture and serve warm.








Dr.Shireesha Maddali


Kashmiri Dum Aloo Recipe

Dum Aloo is an important spicy Kashmiri vegetarian dish. It is had on special occasions like birthdays, weddings and festivals. The  This recipe is what is made in a Kashmiri household, which does not taste anything like the one served in restaurants. It is a no onion, no garlic gravy recipe. The Kashmiris use fennel powder as the basic spice for most of the dishes they cook.  The preparation is simple but time-consuming.

  • Preparation time: 30mins
  • Cooking time: 45mins
  • Serves: 5-6


1 kg medium size potatoes or baby potatoes
400 ml mustard oil.
2 table spoons red chilly powder (Kashmiri Lal mirch)
2 table spoons saunf powder (fennel seeds powder)
1 tea spoon saunth powder (ginger powder)
1 tea spoon shah jeera (cumin seeds).
1/2 tea spoon kala jeera (black cumin).
2 one inch pieces dalcheeni (cinnamon).
2-3 crushed choti elaichi (green cardamom).
2 crushed moti elaichi (black cardamom).
6 half crushed laung (cloves)
1/2 tea spoon garam masala
2 tej Patta (bay leaves)
2 ladles whipped curd. Salt as per taste


*Mix the Kashmiri red chilly powder with 2-3 tablespoons of water and keep aside

* Boil the potatoes in a pressure cooker or a big vessel/patila. The boiled potatoes must be firm, not too soft

*Pierce the peeled potatoes, either with a knitting needle or a toothpick or a fork. Ensure they don’t break. This piercing is done so that the masalas seep into the potatoes

*Take oil in a deep frying pan and keep it on full flame till it starts smoking  Now put 5-6 potatoes at a time, the potatoes must be immersed in the oil completely, fry them on low to medium flame till the potatoes start to feel hollow and float on the surface of the oil. (This may take a few minutes)

*Take out golden brown potatoes from the pan and fry rest of the potatoes in the same manner. Frying the potatoes is the most important part of making dum aloos, if the potatoes are not fried well, the masala will not reach the center of the potato

*You can again pierce the potatoes after frying

*After frying all the potatoes, take out the extra oil from the pan, keep the pan on low flame and put jeera, laung, hing(asefotida) and kashmiri mirch mixed with water, keep stirring on low flame, you need to be careful as this might splutter.

*Now add the whipped curd and stir it continuously so that the curd does not split until dark red color appears.

*Put the potatoes in the red curry and toss it in such a way that it mixes with curry evenly.

*Now add 2 big glasses of water, saunf powder, saunth powder, salt, tej patta, green cardamom, black cardamom, safed jeera, dalcheeni and boil.

*Cover it on a low flame till about half a glass of gravy is left.

*Add garam masala, black jeera and boil for another 2 minutes and it is ready.

*Traditionally dum aloo is eaten with rice and has a thick gravy

Note: The potatoes can be baked instead of frying. Dum aloo usually is not reheated or refrigerated as it loses its flavor.


29th January 2018





PULIHORA, a traditional tamarind rice of ANDHRA PRADESH also known as chintapandu pulihora.Often prepared during festivals and is offered as naivedyam to the God.


  • 3 TBSP OIL


  • Sprinkle turmeric powder, salt, a 2 tsp of oil and fried curry leaves to the cooked and cooled rice and keep aside.
  • Heat the remaining oil in a cooking vessel, add the mustard seeds and let them splutter.
  • Add dry red chillies , cumin seeds, chana dal, urad dal and fry for a minute till light brown.
  • Next add the slit green chillies, ginger, asafoetids(hing) and few curry leaves and fry for a few seconds.
  • Add the cooked tamarind mix well.
  • Finally sprinkle the roasted sesame seeds powder and roasted peanuts and mix all the ingredient well .
  • let it sit for 1 hour for the flavors  to set in.








Dr.Shireesha Maddali




Cafe Veg


14 Vegetarian Recipes Even Meat-Eaters Will Love

Certainly, it’s no secret that vegetables are an important part of a balanced diet. Low in fat and calories, these superfoods are the best source of nutritional benefits, but incorporating these powerhouses into your daily diet can be intimidating. To get you started, here are simple and delicious recipes to enjoy today, and every day after, of course. With vegetables looking this great, you won’t be “forgetting” to eat your veggies ever again.