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.

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 ?”

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:-THE SOUP OF SOUTHINDIA

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

INGREDIENTS:

  • 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).

RASAM POWDER INGREDIENT

  • 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

METHOD

  • 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.

NUTRITIONAL VALUE

TOTAL FAT-0.6g

CHOLESTROL-0.0mg

SODIUM-3.0mg

POTASSIUM-137.9mg

PROTEIN-2.0 g

Dr.Shireesha Maddali

payasaam/kheer

HOME MADE PAYASAM

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.

 

TRY THIS EASY AND HEALTHY RECIPE

INGREDIENTS OF PAAL PAYSAM

50gms RICE

1litre MILK

5gms CARDAMOM POWDER

50ml ghee(CLARIFIED BUTTER)

50gms CASHEWS

25gms RAISINS

KHOYA/KHOWA(IF YOU NEEDED A THICKER PAYASAM)

PROCESS:-

  • 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.

(NOTE:- YOU CAN ALSO ADD FRIED VERMICELLI IN PLACE OF RICE)

NUTRITIONAL VALUE:-

TOTAL FAT-2.6g.

CHOLESTROL:-1.0mg.

SODIUM:-37.9mg.

POTASSIUM:-109.2mg.

PROTEIN:-4.5g.

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

Ingredients

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

Method

*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.

By NSS

29th January 2018