Are you ready for an Oscar Party?

How about throwing an Oscar party?
After Super bowl Sunday, here is another Sunday that will have millions of Oscar fans glued to the TV. This year’s Oscar has all the ingredients for a best seller. Here’s who I am supporting this year:
Best picture-The Descendants, Hugo or Moneyball? My money is on “Moneyball” (as that’s one of the few Brad Pitt movies that actually held my attention) though ‘Hugo’ seems to be a front-runner for the award.
Best actor-hmmm, that’s a tough choice! I would say George Clooney for ‘The Descendants’ (yes, yes-you guessed it right, I am a HUGE Clooney fan!).
Best actress- Meryl Streep for the “The Iron Lady”! I haven’t seen the movie-but let’s face it,the lady is made for the Oscars!
Best animated feature film-Kung Fu Panda 2 or Rango (both were such fun movies).
Best Director- Michel Hazanavicius for daring to be different! ‘The Artist’ is an amazing black and white silent movie set in the Hollywood of the 1920’s.
Get your list ready and you can throw a fun Oscar theme party this Sunday (26th February) while watching it live on T.V. Make it more fun by asking your friends to dress up like their favorite actor/actress from this year’s nominees. To suit the theme, you could put healthy snacks on the menu that Hollywood celebrities eat to stay in shape. Name them after the stars and watch your guests gobble them up without as much as a whimper! Here are some fun (and healthy) snacks for your Oscar party:
1. Katy Perry chicken-the singer loves grilled chicken which is a great party snack. Grilled chicken or even tandoori chicken has all the protein needed to fill up your hungry guests while also being low in fat.
2. Go nuts with Rene Zellweger- the actress included nuts as a part of her weight loss regime to achieve stunning results. Not only are nuts packed with vitamins and minerals, they are also a good source of healthy fats and the protein in it gives a satiety feeling.
3. Jessica Alba smoothie- the 30 year old actress maintains a stunning figure post-pregnancy with frozen yogurts and dried fruits in her diet. Mix some medjool dates and dried figs in some Greek yogurt and make a smoothie for the guests.
4. Jolie sandwich- Angelina Jolie sticks to fish and lean protein to maintain her svelte figure. Make some mini-tuna fish sandwiches (100% whole wheat bread) and put a little toothpick through it and serve as appetizers.
5. Demi Chai-Welcome your guests with Demi Moore’s favorite drink-herbal tea. Not surprising as green tea is also known to rev-up the metabolism. Serve them in stylish shot glasses with a dash of lemon instead of the regular tea cups.
6. Aniston guacamole- Jennifer Aniston loves Mexican food and what can be better than fresh home-made guacamole with baked tortilla chips for a party.
7. Potter Popcorn-Kids love Harry Potter and popcorn. Besides who can resist the smell of fresh popcorn? Make it with half the amount of oil and you have a healthy snack for all.
8. Madonna Mocktail-make your own non-alcoholic drinks with fresh fruits (or 100% juice for those who don’t have the time) and top them with some fruit ice cubes. Kids will love the fruity ice cubes which can be made using some of the blended juice(or the 100% juice) .If possible choose a different coloured fruit for the ice cubes so that it stands out rather than blending with the drink.
9. Brad Pita wraps-a whole grain fan, Brad Pitt makes sure to include whole grains like brown rice, 100% whole wheat breads and wraps in his diet. Use whole wheat pita/roti/tortilla with some grilled chicken/tofu or kidney beans (rajma)/ garbanzo(kabuli channa)beans as a filling with freshly made homemade salsa.
10. Holly dessert- what better dessert to round off the Oscar party than a big bowl of freshly cut fruits? Most Hollywood celebrities can’t do without these sweet treats in their diet-so why should you be an exception? Chop some seasonal fruits and mix a few exotic fruits, try your hand at carving some shapes (or at least use a scooper to make some fun shapes) and you have an eye-catching dessert!
If you want to look like ‘the stars’ you need to learn to ‘eat like one’ too! So, now that you have the theme and the menu for the party, sit back, relax and enjoy, for “the Oscar goes to………”

Palak Chutney(Spicy spinach chutney)

Palak Chutney (Spicy spinach Chutney)

The original recipe uses tendli/tondli(ivy gourd) leaves,but since that isn't available everywhere, had to substitute with palak.The resulting Palak Chutney was quite close to the 'tondekai/tondli chutney' that I remember. Here are the ingredients for the Palak Chutney:

Ingredients:
Palak(baby)/Baby spinach-2 cups chopped
Garlic-5 cloves(crushed)
Ginger-1" piece
Cilantro/coriander leaves-1 cup
Green chillies-6-7nos(or according to taste)
Roasted channa dal-2 tbsp
Roasted groundnut-2tbsp
Hung yogurt/curd-3tbsp(sour)
Salt-to taste
Oil-1tsp

Method:
1)Heat the oil in a pan,add the garlic and green chillies and saute for a couple of minutes.
2)Add the chopped baby spinach and saute till they are cooked.Let it cool.
4)In a mixer grinder-add the channa dal,groundnuts,cilantro,ginger,salt and the cooked palak.
5)Make a fine paste.
6)Pour the palak chutney into a bowl. Add the yogurt and mix well. Test for salt.

Palak chutney tastes great even without the addition of the yogurt/curd at the end(add a little tamarind). I just love the creaminess that the yogurt adds to the palak chutney.
Serve the palak chutney with idlis/dosas, as a spread for sandwiches,a dip or as a side with your meal.

You know it's time to lose weight when.............

1)You think twice before sitting on plastic garden furniture.
2)You bend over to tie your shoes and your stomach gets in the way.
3)You put frosting on an aspirin.
4)Your daily exercise program consists of the one sit-up you do getting out of bed.
5)You can't stand up from an armchair without using your hands.
6)Your driver's license says, "Picture continued."
7)Your refrigerator door gets more exercise than you.
8)You try to do a few push ups and discover that certain body parts refuse to leave the floor
9)You get tired just saying the words "ten-kilometer run."
10)You go to the zoo and the elephants throw you peanuts.

(Got this as an email forward-thought it was worth sharing)!

Okra Fried Rice

Okra Fried Rice

We first had Okra Fried Rice at a Caribbean inspired party last month and it was just awesome!Never knew that okra could blend so well with rice. The whole dish has a subtle okra flavor and goes well with the jerk chicken (jerk potatoes for the vegetarians) and goat curry.
I didn't get the actual recipe, but tried it anyway and the result was almost similar to the original. So go ahead and try out this awesome Caribbean style Okra Fried Rice.

Ingredients:
Fresh Okra/Ladiesfinger: 250g(finely sliced into thin rings)
Onions: 1 small (finely minced)
Garlic: 5 cloves(finely chopped)
Bell Pepper(optional): 1/2( finely chopped into cubes)
Cooked rice: 3 cups(cooled brown or basmati)
Bay leaves: 1-2
Cloves: 2
Cinnamon: 1/2 "
Allspice: 1tsp
Oil: 1tbsp
Soy sauce: 1-2 tsp
Pepper: to taste
Salt: to taste

Method:
1)Heat the oil in a non-stick pan, add the bay leaves, cloves, cinnamon. Then add the chopped onions and garlic and saute till translucent.
2)Add the bell pepper and saute for 5 mins(optional) and then add the okra rings and fry till it loses the stickiness.
3)Add the soy sauce,allspice,pepper and salt and saute for a couple of minutes.
4)Add the cooked rice(you can add some chicken soup base while cooking the rice for added flavor) and mix well.
5)Serve the Okra Fried Rice with 'jerk chicken' or 'jerk potatoes', Chicken curry, or any spicy curry.

Caribbean Style Okra Fried Rice

Enjoy!!!

New Year Weight Loss Tips!!

It’s that time of the year when everyone one tends to make resolutions for the New Year. If like always, losing weight is on the top of your list, then here are some tips to keep in mind:
• Exercise-the latest weight loss mantra is to move your body! Whether it’s joining a gym or dance classes or swimming, exercise has to become as important as “brushing your teeth”!
• Don’t skip breakfast-a new study in the Journal of American Dietetics reveals that dieters who regularly ate breakfast shed weight more steadily than those who skipped it.
• Avoid snacking on high calorie foods-which tends to pile on the calories without you noticing them. Instead of fried foods(like chips/mixtures, chivdas, samosas, vada), pastries, donuts, etc, choose healthier options like fruit with low fat yogurt, channa chaats, low-fat cheese sticks or even a handful of mixed nuts.
• Watch the sugar- juices, cokes, cappuccinos, mochas, milkshakes, sweets and desserts are loaded with sugar which can wreck your diet. Hydrate yourself with at least 10-12 glasses of water, the natural “zero-calorie” drink and keep the sweets and desserts for the occasional indulgence.
• Eat balanced meals-crash diets don’t work in the long run. So instead of trying out fancy new diets, stick to eating balanced diets that are tailor made by a dietitian to suit your lifestyle.
• Control your portion sizes- anything eaten in excess (even the healthy foods) can add unnecessary calories. You can have several smaller meals instead of the traditional 3 big meals if you feel hungry in-between meals.
• Avoid weekend binging-it can bring back all the calories you managed to burn during the week with the end result being that there isn’t much weight loss.
Follow these tips to be able to stick to your resolution and to make sure that it doesn’t become another resolution that bites the dust!
Sharing a New Year joke making the rounds:
Dear God,
All I want for 2011 is a big fat bank account and a slim body...
Sincerely, please don't mix these up like last year!!

Let this not be just a wish-make it come true!
Wishing you all a Happy, Healthy & Prosperous New Year!!

Understanding Calories-The Good, the Bad and the Ugly!!

Everybody wants to ‘go on a diet’. Everyone knows that ‘you have to watch your calories when you diet’, but not everyone understands what exactly ‘calories’ are/mean! Most people associate calories with only junk food/ sweets/chocolates as they know that they are ‘high calorie’ stuff. But what many don’t know is that almost all foods have calories and that the body needs calories for energy purposes.
So why are calories getting a bad reputation? Well, that’s because we live in a world of abundance and we choose to feed our bodies with foods that have too many calories and too little nutrition.
To understand calories better, let us start with the some FAQ’s:
What are calories? Calories are the units used to measure energy.
Where do we get calories from? From the food we eat (fruits, vegetables, grains, pizzas, pooris, cake, chocolates, etc.) and from the beverages we drink (milk, juices, coffee, alcohol, etc.). The energy is stored in these foods in the form of ‘macronutrients’ namely carbohydrates, proteins and fats. Each of these macronutrients gives us ‘energy’ in varying numbers:
Carbohydrates= 4 calories per gram
Protein=4 calories per gram
Fat= 9 calories per gram
Since all foods have calories and since our bodies need calories-how does one know what to eat and what to avoid?
Good question! To make things simple-let’s divide calories into three groups: Good; Bad and the last……UGLY!!
1. Good calories: are those which come from ‘nutrient dense foods’. These are foods that are loaded with other nutrients like minerals, vitamins, fiber, essential fatty acids which the body needs, in contrast to the number of calories the food contains.
These can be found in regular foods that are familiar to most people like fresh fruits, vegetables, whole grains like brown/parboiled/semi-polished rice, whole wheat atta, jowar, bajra, barley, ragi/nachni, nuts and seeds, lean meats like chicken/turkey (skinned out), fish, soy and other dry beans/pulses. Try to get the maximum calories through these foods and you will end up getting most of the nutrients that the body requires including the calories needed for the body to function normally.

2. Bad calories: These would be foods that man has changed from its natural format-like polished/white rice, white bread, refined flour/maida, and also those foods that are naturally high in saturated fats like red meats, butter, ghee, cheese. The trick is to ‘go slow’ with this group. Try to avoid or limit these foods as these have been stripped off their nutrients.

3. Ugly calories: or ‘empty calories’ are those foods that provide no other nutrients other than calories. These are usually foods that are either loaded with sugar or fat/oil/ transfat (vanaspathi, margarine). Best examples of these would be cola/aerated drinks, alcohol, sweets (candies, cakes, pastries, donuts) fried foods like chips, fries, namkeens, pakodas, pooris, etc. Avoid eating these on a regular basis as these will provide you with only calories that you don't need!

Now that things are hopefully a lot clearer, there are two more things to keep in mind-PORTION SIZES and regular EXERCISE!
Too much of even ‘good’ things can be bad for you. Eating balanced diets and exercising regularly is the key to staying healthy!

Healthy Heart Diet for Indians

The World Heart Day is on the 29th of September. A Heart Healthy Diet is not designed only for those who have problems related to the heart (high cholesterol, high blood pressure, heart attack, etc). Following a Heart -healthy diet can be beneficial for all, especially since research shows that Indians are genetically predisposed to heart disease.
A heart friendly diet should be:
1. High in fiber-studies have shown that a diet high in fiber helps in reducing cholesterol. Include whole grains (brown rice, whole wheat atta, ragi, jowar, bajra, whole wheat bread/pasta) and pulses, fresh fruits, vegetables and green leafy vegetables.
2. Low in fat- a diet low in fat, especially saturated fats (those found in butter, ghee, cream) and trans-fat (dalda/vanaspati, margarine,) is shown to be beneficial.
3. High in Omega-3 Fatty Acids- a diet high in omega-3 fatty acids is seen to benefit those who are at high risk for ischemic heart disease (IHD). It is essential for numerous normal body functions like building cell membranes in the brain and controlling blood clotting. Fish, walnuts, flax seeds, soy beans, spinach/palak should be included see the benefits.
4. Low in sodium-sodium is known to increase the BP and put more pressure on the internal organs including the heart. The RDA (Recommended Daily Allowance) for salt is less than a teaspoon/day.
5. Rich in Antioxidants: Found in coloured fruits, vegetables and grains, antioxidants are believed to help prevent disease by fighting free radicals which are substances that harm the body when left unchecked.
Here’s a sample diet:
On rising: Water + Walnuts
Breakfast: Oats porridge (old fashioned/steel cut/rolled oats NOT Instant)+ Blueberries
Mid-morning: Green tea + Apple
Lunch: Brown rice + Palak dal curry+ Cabbage and pea’s sabzi
Cucumber and tomato salad+ Buttermilk/chaas (made from skimmed milk)
Evening: Tea/ Coffee (with skimmed milk/ Soy milk) with Channa chaat
Dinner: Paushtik Roti (with flax seed powder) + Baingan ka bharta + Fish curry
Carrot raita(made with non-fat curd) + Red grapes

Prevention is always better than cure and this is true even for the matters of the heart! Why wait for heart problems to crop up and then change your diet? By eating healthy now, you may be able to prevent/avoid heart diseases in the future.

10 Ways to sneak in more vegetables in your diet

How to add more vegetables to your diet

The benefits of eating a diet rich in vegetables are many-from lowering cholesterol, controlling sugar levels, aiding weight loss, fighting cancer to relieving constipation. However, most dietitians still feel that the common man is not eating enough vegetables to get the full benefits.
The question in most people’s mind: How much vegetable should one consume in day?
The answer is around 8-9 servings of vegetables and fruits/day. That would mean around 4-5 cups of fruits and vegetables, which is a lot. Most of us tend to eat not more than 1-2 cups/day. So how does one achieve eating the recommended amounts?
Here are some tips to sneak in more vegetables into your diet:
1. Add vegetables to dishes which you would not do so otherwise-instead of plain upma, kichidi, poha, noodles, pasta, dal, add some mixed veggies into these dishes and you make them more nutritious and a filling dish.
2. Add grated veggies to any dish-you can add grated carrots, broccoli, cauliflower, beetroot, etc to roti’s, chutney’s, chaats, dosa, idli and even salads. Try sprinkling some grated vegetables like carrots on top of dishes as a garnish-it makes the dish more colourful and inviting.
3. Add a salad with every meal-these need not be limited to just cucumber and tomatoes. A lot more vegetables like beetroot, radish, methi leaves, spinach, cabbage, broccoli, knol-khol/kohlrabi, turnips, and capsicum/bell pepper can be eaten raw. Pulses and legumes and even some grains can be sprouted and added to the salads (like wheat, methi seeds, moong/mung, channa,etc). To avoid boredom, try out 3 different salads every week. You could even mix fruits and vegetables together to make some exotic combinations.
4. Add vegetable purees-to soups, curries, chapathi dough, dosa batter.
5. Add chopped/sliced veggies to sandwiches, wraps, bhel puri, fruit chaats.
6. Make dips with vegetables/fruits-avocado, cucumber, mint, cilantro/coriander leaves, pumpkin, apple, strawberries, figs, etc can all be made into tasty dips. These can be also used as spreads on whole wheat breads and phulkas to make healthy snacks.
7. Eat raw vegetables for snacks- carrots, celery, parsnips can be paired with the fruit/vegetable dips to get double the vegetables!
8. Add veggies to meat/poultry/fish curries. Even scrambled eggs taste better when you add some sautéed veggies like tomatoes, onions, mushrooms and capsicum/bell pepper!
9. Make chutney’s with vegetables/fruits-you don’t have to limit chutneys to just coriander/cilantro or mint. Try making chutneys from brinjal/eggplant, tomatoes, onions, apples, carrots, etc .Eat them with your meals or add them to your salads, breads, yogurts to create a unique dish!
10. Make your own veg+fruit smoothies- mix and match veggies with some sweet fruits to make your own smoothies/juices. The pulp contains the fiber-so try not to strain it out!

Common myths about Diabetes among Indians

As a clinical dietitian I have come across several myths that diabetics (along with their friends and relatives) have about the disease and also about the kind/type of food that they can/should eat. Here are a couple of the most common myths:

1) Diabetics should not eat rice: One of the biggest misconceptions is that once a person is detected to be a diabetic he has to stop eating rice. This is not true. Rice can be included in a meal plan for a diabetic. The only thing to keep in mind is to stick to the quantities prescribed by the dietitian. Though brown rice/semi-polished rice is better than white rice due to the fiber present in brown rice, white rice eaten in the prescribed amounts and along with whole pulses (rajma/kidney beans, channa, moong/mung), vegetables and a salad to increase the fiber content of the meal is also fine.

2) I have ‘thoda sa diabetes’ so I don’t really need to take medicines or follow a diet: There is no such thing as ‘little diabetes’ or as they say in Kannada: “swalpa diabetes idhe”. You may be a recently diagnosed diabetic whose sugar levels may have just started to go above the normal level, but that doesn’t mean that you don’t need to take the medication prescribed or follow a diet and exercise. If you choose to ignore the situation thinking that it will ‘go away’ then you are wrong. Once diagnosed you need to follow whatever the doctor and the dietitian have prescribed to avoid the complications associated with Diabetes.
3) I have diabetes so I must not eat fruits, as fruits are sweet: This again is a very common myth among diabetics. All fruits can be eaten by a diabetic but in different quantities/portion sizes depending on the carbohydrate content in them. Some fruits have more carbohydrates, so you may be asked to eat a lesser amount than the others. Your dietitian will be able to guide you based on the total carbohydrates that your doctor has prescribed for you.

4) I drink ‘karela/bittergourd’ juice every morning and also eat methi sprouts and ‘kala jamun(the fruit), so I can reduce the dosage of my medication: Though these are known to reduce/keep the blood sugars under control in Ayurveda, don’t try to reduce your medication on your own without first discussing it with your doctor.

5) I’m on insulin so I don’t need to be careful of what I eat. I can eat whatever I want and simply increase my insulin dosage when I eat sweets: Even if you are on insulin, you still have to follow a diet and most important- eat on time! Tampering with your insulin dosage can be very dangerous-you could go into a coma due to very low blood sugars (hypoglycemia) if the insulin you took is too much.

6) I’m eating ‘diabetic rice/atta’ and ‘diabetic rusk’ and still my sugars are not under control: These are mostly clever marketing gimmicks. Just because a label says ‘healthy’ or ‘high –fiber’ or ‘low-fat’ or ‘good for diabetics’ doesn’t mean that you can eat as much as you want and expect your sugars to be under control. Even if the manufacturer’s claims are true, how much you eat (portion sizes) is also important to keep your sugars in check.
These are just some of the myths that I have come across during my years counseling diabetic patients in Bangalore. With India on the verge of becoming the ‘diabetes capital of the world’ people will come across many more. The best thing to do if you or anyone you know has a doubt/query, is to ask your Doctor/dietitian/ health care provider and get it cleared out instead of believing what may not be true.

Eat Healthy This Ramzan

The Muslim Holy month of Ramadan (or ‘Ramzan’ as it is known in India) begins on August 1st this year. Ramzan is the ninth month of the Islamic calendar, when Muslims fast during daylight hours. Those who are physically able to are required to fast each day of the entire month, from sunrise to sunset. Eid Al-Fitr, which is expected to be around the 30th of August, marks the end of Ramzan.
Here are some tips for eating healthy during Ramzan:
• During Suhur/Suhoor(pre-dawn meal): try to switch to complex carbohydrates like brown rice(parboiled rice/semi-polished rice), whole wheat breads/atta/pasta as these take time to be digested and hence will keep you feeling full for a longer period of time.
• To avoid acidity: eat foods rich in fiber like vegetables, fruits, whole pulses/legumes. Avoid coffee, spicy and fried foods as these tend to increase the gastric secretion that can irritate the lining of the stomach.
• To avoid weight gain: avoid fried foods like namkeens(chivdas/mixtures/sev/ghatias), samosas, fried chicken, fried fish, sweets, desserts, pastries, chocolates, biryanis(on a daily basis), ghee, butter.
• To avoid dehydration: between Iftar and Suhur, drink loads of water, tender coconut water, lemonade, buttermilk/chaas and also eat fruits and vegetables that contain a lot of water/moisture like watermelon, muskmelon, pineapple, cucumber, all gourds(like bottle gourd, turrai, ash gourd).
• Choose healthy methods of cooking: opt for grilled/baked non-veg instead of fried.
• Instead of high calorie desserts: opt for fresh fruits on a daily basis, these not only have less calories but will also provide you with the all-important fiber and water.
For those who are looking out to eat healthy during Ramzan, here is a sample Indian diet that is balanced and does not go overboard as far as calories are concerned:
Breaking the fast (at sunset): Dates + Water

Iftar(dinner - the meal which ends the day's fast):
Option 1:
Rice +Gajar Methi sabzi +Masoor Dal+ Tandoori chicken+ Cucumber and tomato salad+ Buttermilk/chaas
Watermelon
Bedtime: Skimmed milk
Option 2:
Phulkas
Baingan bhartha +Channa Masala +Grilled chicken kabab +Mixed veg raita
Muskmelon
Bedtime: Buttermilk
Option 3:
Rice
Fish curry +Cabbage and peas sabzi + Chickpea salad with peppers &tomatoes
Pineapple
Bedtime: Ragi malt

Suhoor (pre-dawn meal)
Option 1:
Veg Daliya Khichidi
Kadi + Stir fry mix veggies
+ Grilled chicken + Carrot and mint salad
Papaya

Option 2:
Brown/semi-polished rice
Beetroot sabzi + Radish sambar + Mixed veg salad
+Buttermilk
Strawberry

Option 3:
Jowar roti
Bhindi sabzi + Chicken curry+ Mint raita
Tender coconut water
Banana

Eating healthy through Ramzan will not only be easy on your stomach but will also make sure that you don’t put on unnecessary weight during the month. Keep the feasting and all the yummy biryanis and kheer’s for Eid-after all, everyone deserves to indulge in some feasting after a month of fasting!

Mall Walking-the latest fitness trend!

A new fitness phenomenon called ‘Mall Walking’ comes to town. Popular in most American cities, mall walking is simply as the name suggests, using your neighborhood mall as a place to exercise. You can walk or even jog in the corridors of the malls. Most participating malls open their doors early for walkers even before the shops open their doors to shoppers.
What are the benefits of mall walking?
• You can walk in any weather: With mall walking, you can never have the heat, rain, snow or the wind as an excuse for not exercising. Since the temperatures in malls are controlled, you have a perfect climate all year through.
• Safety: Since you are walking inside the mall, you don’t have to worry about getting mugged, teased or even hit by traffic.
• Clean and pollution free environment: You don’t have to jump over puddles, or try to avoid stepping on dog poop or worry about your allergies acting up due to pollution!
• No cost: The malls won’t charge you for walking-so that means you won’t be paying a hefty membership or monthly charges.
How to get started?
• As for any exercise routine, ask your doctor or health care provider if you are fit for walking.
• Invest in some comfortable workout clothes-even though it’s the hippest mall around, you can’t be exercising in your skinny jeans.
• Put on your walking/exercise shoes-again stilettoes are a strict no-no for exercising.
• Start with 10-15 minutes of walking at a pace that you are comfortable and then after a couple of days increase the pace and the duration.
• Get a walking buddy (or partner) to keep you both motivated.
What are the disadvantages?
• It could be heavy on your pocket-the main reasons why mall owners are happy about letting you use the mall! Walking by the displays in the shops could make your wallet lighter even if you aren’t a shopaholic!
• If you get tempted by the aromas from the food court, you could be getting in more calories than you burnt! The solution to this would be to walk without your wallet or just get minimum cash (just in case of emergencies).
• Since you aren't paying for it-getting motivated to exercise may be a challenge(money after all,is a great motivator and everyone wants to get his/her money's worth).

Keep in mind that the walking surface is hard,so make sure you are wearing good shock absorbing shoes to protect your joints.

So come summer, monsoon, winter, don’t let the weather bother you too much-just slip on your walking shoes and go ‘mall walking’.

Q) Have you ever tried 'mall walking'? Tell us about it.

4 Reasons Why Soft Drinks are bad for your Health!

Why Soft Drinks are bad for your Health!

Aerated drinks, more popularly known as soda’s, soda pops, fizzy drinks, soft drinks or carbonated beverages are the bane of every dietitian!
Why-you may ask? Well, good question-let’s put up a list of reasons for this:
1) For starters, what you are drinking is water with 8-10 teaspoons of sugar. So, essentially what you get is hydration with a load of unnecessary calories and zero nutrients!
2) That’s not all-what you also get are other chemicals like carbon dioxide (water is infused with CO2 to create the bubbles), phosphoric acid (H3PO4 or E338) and caffeine (C8H10N4O2).
3) Phosphoric acid is commonly used for rust removal-so why are soda manufacturers adding it to the drink? It is used as an acidifying agent to acidify colas and also gives colas their tangy flavor. Various studies have shown that phosphoric acid leaches the calcium from the bones and makes them brittle and over a period susceptible to osteoporosis. Not just that, high phosphorus intake has also been associated with tooth loss, periodontal disease, and gingivitis
4) Caffeine is a stimulant as well as a mild diuretic and has been known to be addictive. This is added to colas to give an instant boost as well as to get you addicted to it.
According to a 2006 study in the American Journal of Clinical Nutrition, older women who drink cola (diet, regular or decaffeinated) were seen to have significantly decreased mineral bone density, putting them at increased risk for bone fracture.
Dr. Marion Nestle from his book Food Politics states “The relationship between soft drink consumption and body weight is so strong that researchers calculate that for each additional soda consumed, the risk of obesity increases 1.6 times.”
Putting all this together: Soda/cola= weight gain+ brittle bones +tooth disease + zero nutrients!

That being said, what are the healthy alternatives to drink-diet soda?
No way-just because they substitute the sugar with artificial sweeteners, doesn’t make it a healthy drink! It still has the rest of the chemicals (phosphoric acid, CO2 and caffeine) along with the chemicals from the sweeteners. Instead, choose from these healthy drinks to quench your thirst:
1) Water- the natural ‘zero’ calorie drink that has no side effects.
2) Tender coconut water- also known as the ‘fluid of life’ is another natural thirst quencher that is loaded with electrolytes to replenish those lost by the body in the form of sweat.
3) Buttermilk/chaas- this one has added calcium which strengthens your bones.

The choice is yours-as the old saying goes “you can lead a horse to the water, but you can’t make it drink”!

Q) What will you choose?

Free radicals,antioxidants and ORAC

We’ve all heard about free radicals and the damage it causes the body-but how many of us actually know what free radicals are and how we can prevent/reduce the damage caused by it. Free radicals are oxygen molecules that have lost an electron and hence become highly unstable and extremely reactive. In this state it tries to grab an electron from any atom that it is close to, so that it can become stable again. This sort of starts a chain reaction as now the other atom has lost an electron and has become a free radical and needs to find an electron itself to become stable. This kind of grabbing of electrons within our body causes a lot of damage. Free radicals are created as natural by-products of the various reactions in our body as well as due to exposure to cigarette smoke, air pollution, and UV light or radiation. It is said that on an average, every cell in our body comes under attack from a free radical once every ten seconds. So how do we stop/prevent/reduce this damage? The answer lies in something known as antioxidants.
Antioxidants are substances or nutrients found in food that may help in protecting or slowing the damage caused by free radicals to our bodies. These antioxidants are thought to act as ‘free radical scavengers’ and provide them with the extra atom that they need. By doing so, the free radical become stable and also stops the chain reaction. Although there are some enzyme systems within the body that scavenge free radicals, the principle micro nutrient antioxidants are said to be vitamin E, beta-carotene, and vitamin C. Additionally, selenium ( which is a trace metal that is required for proper function of one of the body's antioxidant enzyme systems) is also included in this category.
Since the body cannot manufacture these micro nutrients, they must be supplied by our diet. Foods that contain antioxidants are measured by ORAC (Oxygen Radical Absorbance Capacity). Though this theory hasn’t been proved, nutrition researchers estimate that a person needs to consume around 3,000 to 5,000 ORAC units every day for our blood levels to maintain a good antioxidant defense system.
Here are some foods and the ORAC Value/100g:
Pomegranate:3,307
Raisins:2,830
Blueberries:2,400
Strawberries:1,540
Spinach:1,290
Plums:949
Broccoli:890
Beetroot:840
Oranges:750
Red grapes:730
Cherries:670
Brinjal/eggplant:390
Carrots:207
String beans:201
Tomatoes:189

You don’t have to memorize these values, just remember to eat a variety of colored fruits and vegetables. The more colorful your diet (naturally colorful-not by the addition of food colors) the more you will benefit. Don’t limit yourself to just the vegetables and fruits mentioned in the list-others can have their own special benefit.
The rule of the thumb should be to include as many seasonal (and fresh) fruits and vegetables as possible.

Q)What is your favorite antioxidant rich fruit/vegetable?

Weight Management Simplified

The words “Weight Management” can mean different things to different people. For people who are underweight, it would mean increasing their weight to that which would be ideal for their height and age.
For those who are overweight or obese, it would mean bringing their weight down to a healthy level. For others who are at a healthy weight, it would mean weight maintenance.
How does weight gain, weight loss or weight maintenance happen? Simply put, here’s what happens:
Weight gain: when calories eaten > (more than) calories burnt,
Weight loss: when calories eaten < (less than) calories burnt,
Weight maintenance: when calories eaten = calories burnt.
To find out which group you fall into, you would need to follow 3 simple steps:
Step 1: Calculate your Body Mass Index (BMI). You can calculate it manually by using the formula BMI= weight in kg / height in meters2.
Step 2: Check if your BMI falls within the Normal range (BMI=19-22), Underweight (BMI≤ 18.5), Overweight (BMI=23-25), or Obese (BMI=26 and above). (Note: The BMI for Indians/South Asians is different from the western population).. For more information on this,please check my earlier post here:New BMI Guidelines for Indians/South Asians
Step 3: Get yourself (and your family) on the path to good health by following a healthy diet and by exercising regularly.
A qualified dietitian will be able to help you with a personalized diet plan that will keep your needs and also the needs of your body in mind.

Ragda Patties ( Potato cutlets in a white pea gravy)

Ragda Patties

Ragda patties is another street food which comes in the category of 'chaat' in India. The ingredients for Ragda pattes are 'white vatana' or dry white/yellow whole peas (which makes the main part of the ragda/curry) and potatoes for the patties/cutlets. 

Ingredients for the Patties:

• Potatoes:4-5 big (I use the red skin potatoes as they don't get too mushy when boiled and mashed)
• Ginger+garlic paste: 1 tbsp
• Green chillies: 1-2 (finely chopped)
• Onion: 1 small/1/2 big (chopped fine)
• Cilantro/coriander leaves: 1 small bunch (finely chopped)
• Rava/semolina/frarina: 1 cup (to coat the patties)*
• Salt : to taste
• Oil: 2 tbsp (for shallow frying)

*I use rava/semolina(cream of wheat) to coat the patties before frying as it tends to absorb less oil. You can also use bread/bread crumbs.
Method:

1. Boil and mash the potatoes.
2. Add the ginger+garlic paste,chopped onions, green chillies,cilantro and salt and mix it well with the potatoes.
3. Check for salt. Make 15-20 portions of this mix, flatten into a cutlet/patties.
4. Roll the patties in the rava.
5. Heat the oil in a pan, when it's hot, add the patties and shallow fry till it becomes golden brown. Remove from pan.

Ingredients for the Ragda:

• White vatana/dry white peas: 1 cup(soaked overnight)
• Onion: 1 small/1/2 big (finely chopped)
• Tomatoes: 3 (finely chopped)
• Ginger+garlic paste: 2 tsp
• Zeera/cumin seeds: 1 tsp
• Bay leaves: 1
• Chole masala: 1 tbsp
• Water: 1-2 cups (depending on how thick you want the gravy)
• Chili powder,amchur(dry mango powder),chaat masala : to taste (optional)
• Salt: to taste
• Oil: 2tsp

Method:

1. Pressure cook the vatana/white peas in about two cups of water. Keep aside.
2. Heat the oil. Add the zeera/cumin seeds and the bay leaves.
3. Then add the chopped onions and fry till it changes colour.
4. Add the ginger+garlic paste and the chole masala and fry till the oil leaves the sides.
5. Add the chopped tomatoes and stir till the tomatoes are cooked.
6. Add the vatana, water,salt and let it cook for one boil.
7. Check for taste(you can add the chili powder,amchur and chaat masala if needed).

To serve the ragda patties:

1. Place two patties on a quarter plate/bowl.
2. Pour the ragda (curry)over the patties.
3. Garnish with freshly chopped onions and cilantro.
4. Add a dollop of tamarind+date chutney on top (you can also add some 'sev' on top) and serve.

Enjoy Ragda Patties  in any season!

Brinjal Bharta (Eggplant Curry)

Brinjal Bharta

'Eggplant/Aubergine' or 'Brinjal' as it's popularly called in India, is on my list of 'not-so favorite' veggies . It's not that the list is very long-there are just two vegetables (brinjal and potatoes) and again it's not that I will not touch them. I prefer to eat them only in certain dishes:potatoes as chips or in Masala Dosa and brinjal as a bharta, pakora or stuffed.
For the Brinjal bharta, the brinjal is usually first roasted whole over a fire (since we have an electric cooktop here, I had to bake it) . Once roasted,the brinjal pulp is then cooked with chopped onions,tomatoes and garnished with chopped cilantro. The Brinjal bharta goes well with 'phulkas/roti' or with steamed rice and dal.Here are the ingredients for Brinjal Bharta:
Ingredients:

• Eggplant/brinjal: 1 big
• Onion: 1 medium, finely chopped
• Tomatoes: 1-2 ,diced
• Green chillies: 1-2,slit lengthwise
• Ginger: 1 tsp, finely chopped
• Garlic: 4-5, finely chopped
• Garam masala: 1tsp
• Cilantro/coriander leaves: 5 tbsp, finely chopped
• Salt: to taste
• Oil: 1tsp

Method:

1. Spread a little oil over the skin of the eggplant/brinjal and roast over an open flame till it gets cooked(or you could bake it in the oven for 20-30mins).
2. After it cools a bit, remove the skin (the oil applied on the skin makes it easy) and coarsely chop the eggplant pulp. Keep aside.
3. Heat the oil in a pan,then add the chopped ginger and garlic. Let it fry for about a minute,then add the chopped onions and salt.
4. Saute till the onions become translucent, then add the slit green chillies, diced tomatoes and garam masala powder. Stir for about 5-6 minutes till the tomatoes are cooked.
5. Add the pulp of the brinjal and cook for another 5 minutes stirring occasionally.
6. Garnish the brinjal bharta with chopped cilantro and serve hot with phulkas.

Brinjal Bharta

Question: What is your favorite dish with 'eggplant/aubergine'?

Zucchini Majjige huli/ Moru curry/ Morkulambu/Majjige Pulusu (Buttermilk/Yogurt Curry)

Zucchini Majjige huli

Majjige huli is a popular curry in Karnataka. It's called "Morkulambu" in Tamil Nadu, "Majjiga Pulusu" in Andra Pradesh and "Moru Curry" in Kerala-just goes to show the similarities in cooking styles in South Indian cuisine.

'Majjige' is 'buttermilk' ,while 'huli' is 'sour' in Kannada. Usually majjige huli is made with one vegetable (like cucumber, eggplant, ashgourd, spinach,etc). I had a couple of Zucchinis in the fridge and decided to use it as the vegetable in the majjige huli. Since I've never made majjige huli before, I had to call up my mom for the recipe,so here goes:

Ingredients for the majjige huli:

• Zucchini: 2 small cut into cubes (or any one of the vegetables listed above)
• Coconut: 1 cup grated(fresh/frozen)
• Channa dal/split chickpeas: 1tbsp soaked in water for 1/2hour (optional)
• Green chillies: 2-3
• Cumin seeds/zeera: 1tsp
• Mustard seeds: 1tsp
• Yogurt/ curd: 1 cup (should be slightly sour)
• Water: 2-3 cups
• Salt: to taste

For the tempering:

• Mustard seeds: 1tsp
• Cumin seeds/zeera: 1tsp
• Urad dal: 1tsp
• Curry leaves:3-4 nos.
• Oil: 1tsp

Method:

1. Boil the zucchini in just enough water till half done.
2. In the meanwhile grind the coconut,green chillies, the soaked channa dal(optional), mustard and cumin seeds till you get a fine paste (add a little water when grinding).
3. When the zucchini is half cooked add the ground masala and a cup of water and let it boil.
4. Add salt, yogurt and another cup of water and cook for a minute or two.
5. In a separate pan, heat the oil and add the mustard,cumin and the urad dal. Wait till the mustard starts to pop, add the curry leaves , then pour the tempering over the majjige huli and mix.
6. Serve the majjige huli hot with rice.

Q: What is your favorite side dish to go with rice?

Collard Upkari (a Mangalorean style stir-fry)

Collard Upkari

"Upkari"(or stir-fry) is a very simple vegetarian dish which is a regular in most Mangalorean households. You can make 'upkari' with any vegetable (cabbage,beans,radish, string beans,etc) or with any green leafy vegetable. 'Upkari's' are traditionally made by adding the chopped vegetable/leaves to the tempering along with one or two slit green chillies and cooked till done. At the end, a garnish of freshly grated coconut(Mangalore is a coastal town and has an abundance of coconut trees,and hence the use of coconut in almost every dish) is added which gives it the characteristic flavor.
I've modified the recipe for the collard upkari by adding some chopped onions,some chopped ginger and a pinch of asafoetida(hing) as I like the flavor it adds to the dish.

Ingredients:

• Collard leaves: 1 bunch (chopped)
• Green chilly:1-2(slit length wise)
• Onion-1/2 medium (finely chopped) optional
• Ginger-1/2 inch (cut into long strips) optional
• Coconut: 1tbsp(freshly grated/frozen)
• Salt to taste

For the tempering:

• Oil: 1tsp
• Mustard seeds: 1tsp
• Urad dal: 1tsp
• Asafoetida/hing: a pinch(optional)
• Curry leaves: 3-4 (optional)

Method:

1. Heat the oil in a pan and add the mustard seeds and urad dal.
2. When the mustard starts to pop, add the asafoetida and the curry leaves.
3. Add the chopped ginger,slit green chillies and onions and saute till the onions turn translucent.
4. Add the chopped collard (or any of the other vegetables/green leafy vegetables) and stir-fry for 10mins.
5. Then add a little water, salt to taste and cover and cook till done.
6. Garnish the collard upkari with the coconut scrapings. Serve hot with a dash of lime (goes well with dal and rice).

Note: You can add 1/2 cup of split moong(wash and soak for 15 mins-add at step 5 with the water) or cooked pulses(kabuli channa) to add some protein to the dish.

Q. Which is your favorite recipe with greens?

Chicken nuggets anyone????

Has anyone watched Jamie Olivier's "Food Revolution"? It's quite an eye opener. The program not only shows the loopholes in the recommendation for school lunches but also gives an insight to the ingredients and methods used by the food industry for packaged foods.
Here is the inside story of commercially prepared chicken nuggets:

To know more check out his website: http://www.jamieoliver.com/
Q: Would you buy a pack of chicken nuggets after watching the video?

Tandoori fish

Tandoori Fish

There are just a couple of seafood dishes that my husband is okay with,one of them being "Tandoori fish". He's a little particular that the dish doesn't "smell fishy" (?) so I need to buy fish which aren't too oily(that also unfortunately means less omega-3 in it) and also choose methods that doesn't make the dish smell fishy (fish curry is a strict "no-no"). Here's a list of fish that are HIGH in Omega-3's:
Bass(striped); Herring; Mackerel, Oysters(Pacific); Sablefish(also called black cod);Salmon; Trout(freshwater);Tuna.
The tandoori masala and the marination seem to camouflage the smell and the result is very tasty too!!You can pick up tandoori masala at any Indian store and if you are a little wary of the 'red color' you could opt for the organic version(with no added colors) or make it from scratch with garam masala, ginger-garlic paste,paprika, pepper powder and salt ( I'm not familiar with the actual proportions for each,it's usually trial and error when I make it). Tandoori Fish when baked or grilled is a healthy way of serving fish. Here are the ingredients for the 'tandoori fish':
Ingredients:

• Fish steaks/fillets (halibut/tilapia/tuna/salmon): 4nos.
• Tandoori masala: 1-2 tablespoon (use less for milder taste or more if you want it spicier)
• Yogurt: 2 tablespoon
• Vinegar: 1tsp
• Lemon : 1/2
• Onion : 1/2 medium (chopped into rings)

Method:

1. Wash the fish well (traditionally fish in India is washed in water,then some tumeric and lemon juice is applied to the pieces and kept for 1/2 an hour,and then washed off again).
2. Mix the tandoori masala, yogurt and vinegar and taste for salt. If required,add a little salt.
3. Coat the fish with the tandoori masala and let it marinate in the fridge for a couple of hours.
4. Bake at 350 degrees for about 15 minutes or you could also shallow fry it in a pan till done.
5. Squeeze some lime juice over it just before serving.
6. Serve the tandoori fish with some lemon wedges and some onion rings.

Tandoori Fish

Q: What is your favorite method of cooking fish?

Dahi-batata Chaat Towers(Yogurt and potato Chaat)

Dahi-batata chaat towers

A 'chaat' is a kind of street food that probably combines all the tastes(sweet, spicy, tangy, salty) and all the textures(crunchy, gooey, soft, crispy) that food can be made into. In India,there are different types of chaats-the most popular being bhel puri, pani puri, sev puri and so on and so forth(oh my-just writing about them is making my mouth water). What started as a street food is now also on the menu of most big restaurants,because let's face it-it's something which all Indians love!!!
Besides bhel-puri,my all time favourite chaat is anything which has 'dahi'/yogurt. I love the taste of yogurt when it's mixed with a spicy cilantro chutney and the sweet-n-spicy tamarind and date chutney. I found some Quaker puffed rice cakes (which claims to have 5gms of fiber/cake and is made of whole grain brown rice)at the grocery store and instantly visions of 'chaat' flashed across my mind. I used the rice cakes as a base and built the chaat tower on it. Here's what went onto the rice cakes:
Ingredients:(Serves 2)

• Rice cakes: 4
• Spicy cilantro chutney/Green apple chutney: 4 tbsps
• Boiled potatoes: 2 (coarsely crumbled)
• Onions: 2-3 tbsp finely chopped
• Tomatoes: 3 tbsp finely chopped
  
• Cilantro/coriander leaves: 3 tbsp finely chopped
• Green chillies:1-2 finely chopped(optional)
• Plain yogurt: 3-4 tbsp
  
• Tamarind-date chutney: 3 tbsp
• Sev: 4tsp
• Chaat masala: 2tsp
  

Method:

1. Spread some spicy cilantro chutney/green apple chutney on the rice cake.
2. Layer it with a mixture of boiled potatoes,chopped onions,cilantro,tomatoes and green chillies(optional).
3. Slowly drizzle some yogurt and some tamarind-date chutney over it.
4. Finally sprinkle a teaspoon of sev and some chaat masala over it and your chaat is ready!!

You can even add some sprouts or some tangy fruits to add in some more flavors and textures.
Eating the towers can be a little messy,but it's worth a try!!






Question: What is your favorite street food?

Top 5 ways to beat workout shyness

Are you one of those who keep putting off exercising to ‘tomorrow’? Do you start your New Year’s resolutions with ‘Start exercising daily’ but never seem to be able to ‘start’ or if you do start never are able to do it for more than a couple of weeks? We all know that we should exercise, but some days it's tough to get moving: not enough time, too tired, no energy. Here are some tips to beat workout shyness:
1. The ‘Buddy’ system: get a friend/ relative/spouse/ neighbor to workout with you. Having a partner makes it more difficult to miss the gym when a spell of laziness hits you, and you are likely to work out harder once you are there. The best part of having a workout buddy is that after you complete, you’ll have somebody to cut loose and celebrate with! You’ll also have somebody to continue working out with in order to keep yourself in your best shape possible.
2. Buy a whole year’s package: basically pay up. Money is the ultimate motivator. A whole year’s gym package would probably cost you a bomb and you’ll find yourself being regular just to get your money’s worth (if not anything else).
3. Set a goal: To start with, set small attainable goals like exercising for five days a week for at least 45 minutes each time. Once you attain this, then you could go one step further by either increasing the intensity of training or by increasing the time for exercising, etc.
4. Find a workout that is fun: Exercise need not be limited to working out in a gym. You could find some fun activities like dancing, jazz exercising, aerobics, playing a sport that you love (like tennis, basketball, squash, etc). Sometimes the fun element in these can make you look forward to it rather than detesting the thought of it!
5. Reward yourself: Every time you achieve a goal, reward yourself-it could be going for a movie, meeting up with friends, a facial, a new dress, getting a new hair cut or buying yourself a gift certificate to a spa (go ahead and pamper yourself, you’ve earned it!)

Along with these tips, don’t forget the health benefits of exercising:
• Helps manage your weight,
• Combats diseases like osteoporosis, heart diseases, certain types of cancers and diabetes,
• Improves your mood,
• Promotes better sleep and
• Boosts your energy levels.

So pack a bottle of water, wear a snazzy exercise outfit and hit the gym (or the dance floor/ tennis court, etc) and watch those extra layers of fat melt away. You may even surprise yourself by fitting into the pair of jeans from your college days!

All about Nutrition Supplements

There are dime-a-dozen nutritional supplements available in the market-but how many of us know what they are and who should/need to take them? Here are a few FAQ’s about supplements:
What are Nutrition supplements?
Any product that provides some sort of nutrients (for e.g vitamins, minerals, amino acids, fibre, etc) can be termed as a ‘nutrition/dietary supplement’. They are sold in the form of tablets, powders, gels, syrups, etc. They can be used to supplement your normal diet, but cannot and should not be used as a substitute for a regular diet.

Who needs/should take supplements?
Those who eat a balanced diet and are healthy need not worry about supplements in normal circumstances. However, here is a list of reasons why one might require supplementation:
• Illness, hospitalization that interferes with regular food consumption,
• The elderly-who cannot eat regular foods in the recommended amounts,
• Deficiency diseases- like anaemia(iron deficiency), osteoporosis(calcium deficiency), night blindness(Vitamin A), etc.
• Those who live in areas where there is a deficiency of some nutrients for e.g those who live in hilly areas can have iodine deficiency, or those who do not get adequate sunlight (at least 10mins/day) can suffer from Vitamin D deficiency.
• Pregnancy and lactation-are phases that require additional nutrients more than what can be got from the diet alone and hence need to be supplemented(e.g :iron, calcium, folic acid),
• Any medical condition that affects how your body can absorb/excrete certain nutrients(like food intolerance, diseases of the kidney, gallbladder, intestine, etc).

How does one know if nutritional supplements are required and in what quantities?
If you have a doubt, speak to your doctor and/or Dietitian. They are the best people to determine whether you require supplements and the appropriate dosages if required.

Keep in mind that the body absorbs nutrients better in its natural form (from fruits, vegetables), so don’t be tempted to buy nutritional supplements unnecessarily!

Sleep Disorders

Most people consider sleep as the least important activity of the day, but for those who suffer from any kind of sleep disorder, it could affect their entire day. Sleep disorders range from inability to sleep or staying asleep (insomnia), to excessive sleepiness (hypersomnias), or problems sleeping on schedule and sometimes even disruptive behaviour while sleeping(like sleep walking, sleep terrors). Sleep disorders can create problems like decreased work performance, memory lapses, stress and sometimes can also be the cause of some occupational or traffic accidents.
If you suffer from any of these disorders, you should seek help from your doctor before it’s too late. There are a number of diagnosis methods, tests and treatments that you could benefit from.
Ideally one should get around 7-8 hours of sleep every day for the body to feel rested. Here are some tips to help you sleep better:
• Have a comfortable sleeping environment which includes the right type of mattress and pillows,
• Don’t try to sleep immediately after eating dinner(a two hour gap is ideal),
• Try sleeping and waking up at the same time every day,
• Eat healthy and exercise regularly. However, exercising too close to bedtime can sometimes have a negative effect on your sleep. Some foods that are rich in tryptophan (like milk, banana, egg whites, peanuts, sesame/till seeds) can help you sleep well.
• Avoid drinking coffee and other caffeine containing products close to bedtime.
• Avoid resorting to alcohol and/or nicotine to help you fall asleep.
• Try to relax before bedtime-you can listen to some soothing music or read a book or try some meditation techniques.
Keep in mind that sleep is the golden chain that ties health and our bodies together.

Diet during pregnancy and post-pregnancy

Although good nutrition throughout one’s life is important, for a woman it becomes a cause for more concern when she is pregnant and later when she is lactating. The body undergoes several changes during these two phases of life and thus the nutritional requirements also increase during these periods.

Here are a few tips for a healthy pregnancy and successful lactation period thereafter:
• If you are pregnant or planning to become pregnant, visit your doctor. Your doctor may prescribe a few prenatal vitamins (like folic acid) and minerals (like iron and calcium). Do not miss your prenatal appointments.
• For women who suffer from nausea and vomiting during the first few months of pregnancy-eating small frequent meals, avoiding fluids along with meals, and eating dry toast or ginger based biscuits first thing in the morning may help.
• Avoid smoking, alcohol and too much caffeine (not more than two cups of coffee/day).
• Do not take any over the counter or herbal medications without asking your doctor.
• Eat a well balanced diet which includes whole grains, pulses/legumes, fresh fruits and vegetables, milk and milk products, nuts and plenty of water.
• Avoid binging on junk food, sweets and fried foods-these provide little else than calories and could lead to excessive weight gain during/after pregnancy. Remember, what you eat and drink can affect both you and your baby.
• Moderate exercise* (like walking, yoga) during and after pregnancy can help you sleep better, reduce stress and keep you in better shape during and after delivery. (*Speak to your doctor before starting on any exercise regimen.)
• Get plenty of rest and enjoy these phases in your life.

7 Tips for Beautiful Skin and Shiny Hair

Everyone dreams of having a glowing complexion with shiny, glossy hair. People spend lakhs of rupees every year on skin and hair care products without realizing that what you put inside your body matters more than what you put on your skin and hair. A healthy lifestyle with the right kind of food and regular exercise could actually be the answer to all your skin and hair problems.
Here are a few skin and hair care tips that you should be aware of:
• Protect your skin and hair from harsh sunlight-use umbrellas, caps/hats, sunscreens.
• Use a soap/shampoo suited to your skin/hair type.
• Eat healthy-include plenty of fresh fruits, salads, whole grains, pulses, nuts and dark green vegetables in your diet. Avoid fried foods, sweets and junk foods.
• Keep yourself hydrated-drink at least 10-12 glasses of water/day.
• Exercise daily-it can increase the delivery and circulation of nutrients in the body and sweating tends to unclog the pores of the skin. Regular exercise can also control the amount of male hormones (testosterone) produced by the body and help curb male pattern baldness in some.
• Reduce/manage stress, stop smoking and get at least 7-8 hours of sleep every day.
• Avoid crash dieting-most crash/fad diets do not provide your body with all the essential nutrients and you could end up having some kind of nutrient deficiency and/or hair loss after a couple of months.

Keep in mind that there are no ‘miracle’ products or a ‘fountain of youth’, its how you take care of your body that will determine how good you look and feel.

(Contact your doctor or dermatologist if you notice a sudden loss of hair or have severe adult-acne or other skin problems, as these may be the signs of underlying health problems).

Insulin in a bubblegum-definitely a boon for Diabetics!

I've never been a big fan of bubblegum,but the idea of chewing a bubblegum instead of an insulin jab is most welcome.
A research team led by Tejal Desai at the University of California is busy working on a way to deliver insulin orally rather than through injections. Insulin being a hormone, cannot be administered orally as it get's destroyed by the acids in the stomach.
The researchers are working on a process of shielding the insulin in some kind of a protective microscopic coating so that it can be delivered into the bloodstream.
Though the research is still in it's infancy and needs to be tested on humans-it'll be a big boon to the millions of diabetics who have to endure the injections everyday.
Way to go professor and here's hoping that the "bubble(gum) doesn't break"!!
Read more:
1)Telegraph: Chew this once a day: medical bubblegum could replace daily jabs.
2)Medical News Today: Enhancing Drug Delivery in Gut Using Nano Bubble Gum.

Pumpkin and Okra Sambar(Palakkad style)

Pumpkin and okra sambar

We had this awesome sambar at a friends place during the Diwali weekend. It was made by my friend's mother and she had used pumpkin and ladiesfinger/okra for the sambar. The family has it's roots in Palakkad,a town on the border of Tamil Nadu and Kerala. Being Palakkad Iyers their cuisine is a unique blend of the cooking styles from both the states (Kerala and Tamil Nadu).
I've always used the popular ready-made sambar powder to date and had never made the sambar from scratch(roasting and grinding the masalas). I had to get the recipe and it turned out so well that I've decided to make sambar the 'hard-way' instead of taking the 'easy way' out henceforth.
This sambar is typically made with any two of these seasonal vegetables: ladiesfinger/okra, arabi/taro root, pumpkin, capsicum and drumstick.
Here's the recipe as given by Ms Sarda Ramakrishnan:
Ingredients: (Serves 8)

• Coriander seeds: 2tbsp
• Fenugreek seeds:1 tbsp
• Channa dal: 1 tbsp
• Dry red chillies: 5
• Tamarind pulp: walnut sized (soak in water and squeeze out the pulp),
• Tur dal: 2 cups (finely mashed)
• Fresh coconut: 1/2 cup grated
• Pumpkin: 1 cup (cut into 1 and 1/2" pieces)
• Ladiesfinger/Okra: 1 cup (cut into 1 and 1/2" pieces)
• Hing/asafoetida: 1/2tsp
• Salt: to taste

For the tempering:

• Mustard seeds: 1tsp
• Curry leaves:5-6 nos.
• Oil: 2tsp

Mehod:

1. Roast the coriander seeds,fenugreek seeds,channa dal and the red chillies in a pan till the fenugreek and channa dal start turning red.
2. Let it cool and then grind to a fine paste along with the grated coconut.
3. Cook the pumkin and okra pieces in the tamarind pulp along with salt and enough water till the vegetables are half cooked.
4. Add the cooked tur dal and the ground masala paste to the vegetables. Add enough water to bring it to a sambar consistency.
5. Bring the sambar to a boil and add the hing powder.
6. In a separate pan,heat the oil and add the mustard seeds. When it starts to sputter,add the curry leaves.
7. Pour this tempering over the sambar.
8. Serve hot with rice.

Question: What is your favorite pumpkin recipe?
Note:
Don't throw away the pumpkin seeds- you can wash, dry and then roast them. The roasted pumpkin seeds are considered a snack food and are loaded with zinc.

Mixed dal dosa/ Adai (Mixed lentils and rice crêpe)

Mixed dal Dosa/ Adai

What does one call a 'dosa' in English-is it a crêpe or a pancake? Oh but wait a minute-'crêpe ' is actually French in origin,so does that make the English translation of the 'dosa' a 'pancake'? Can't I just call it a 'Dosa', or hasn't Indian cuisine (or to be more precise-South Indian cuisine) gained enough popularity for foodies world over to know what a 'dosa' is? Well,as Shakespeare would have put it: "What is in a name, that which we call a 'dosa', by any other name would taste as great" ;-)!!
I was craving for some crispy dosas as I hadn't made them in a long time. But,with the weather no longer conducive for fermenting the batter, I had to think of something which didn't need fermenting. That's when my mom suggested the mixed dal dosa-or "Adai" as it's called in Tamil Nadu. Mom suggested soaking equal quantities of all the dals/split lentils that I had at home along with equal amounts of rice. There are so many different recipes for this mixed dal dosa/ Adai,but here's how I made it(with whatever ingredients were available at home last night):

Ingredients for Mixed Dal Dosa/Adai: (Serves 4)

• Raw rice: 1/2 cup
• Channa dal: 1/2 cup
• Urad dal(split black matpe beans): 1/2 cup
• Mung dal: 1/2 cup
• Masoor dal(pink lentil): 1/2 cup
• Tur dal (split pigeon peas)
• Cooked rice OR beaten rice(poha): 1/2 cup
• Ginger: 1" piece
• Dry red chillies: 4-5 (or to taste)
• Salt: to taste
• Water: 1 cup

Method:

1. Soak all the dals and the raw rice for at least 4-6 hours.
2. Grind all the ingredients together with a cup of water till you get a fine paste ( pancake batter consistency). If using beaten rice/poha-soak it for 15 minutes before grinding.
3. Pour a ladle of the batter on a hot 'tawa' or non-stick pan,and spread into a thin dosa.
4. Cover for a minute,then carefully flip it over to cook the other side.
5. Serve the mixed dal dosa/ Adai piping hot with chutney and/or sambar.

Mixed Dal Dosa or Adai

Question: What is the difference between a 'pancake' and a 'crêpe ' and what is the more befitting translation for the 'dosa' ?

Microwave Condensed milk peda

I was looking for some quick and easy recipes for Indian sweets to make for Diwali and I came across this microwave recipe for "Condensed milk halwa" on Veggie Platter. This was not just quick and easy,but quite surprisingly needed just three ingredients-a tin of condensed milk (400gm),three tablespoons of yogurt and a teaspoon of ghee. All you need to do is mix the ingredients and put it in the microwave on high for a total of 12 minutes. The only thing is that you need to take it out every 2 minutes and mix it well(Suma of Veggie Platter had mentioned to mix it every 3 minutes-I guess it differs in different microwaves).
Once it's done,you can decorate it some dry fruits and nuts of your choice.
Try it out when you have to make a sweet in a hurry!!

The Gym

One of my friends had sent this in an email and I thought it was worth sharing with all instead of forwarding it to a selected few:

The Gym
-----------------------------------
Bulging belly, sagging chest
The misery Nature does manifest
Those cravings you used to give in
Were never short of committing a sin

But as you enter the local gym
Conjure up images of a torso - trim
You venture inside with a positive mind
Only to find…its more than a grind

The instructor guides you in and out
Every part of your body seems to shout
If only you could resist those treats
You wouldn't be sweating to his beats

You ask him "How much time would it take??"
The extra cheese you have to forsake !!
He glances at you with half a smile & sympathy
You guess his reply as though - Its telepathy

Workout's Finished… You praise the Lord
Your sadistic mentor had hung a sword
Raising up your tee…you glance at your belly
Its still the same – hairy, stinky and swelly

Packing stuff..you tread back home
Don't wanna rest till you flatten your dome
Something inside haunts you in despair
"PREVENTION is always better than REPAIR"

Moong dal Kosumbari(Cucumber and mung dal salad)

Cucumber and mung dal kosumbari

"Kosumbari" is the term for salad in the Kannada language(called 'koshimbir' in Marathi). Kosumbari/koshimbir is one of the easiest salads and it always reminds me of the traditional foods made during festivals and weddings. A kosumbari is different from the rest of the salads as it incorporates soaked split yellow mung beans and a tempering which adds a nice flavor and aroma.
Ingredients for the kosumbari/koshimbir:

• Cucumber: 1 cup (finely chopped)
• Mung dal: 1/4th cup (washed and soaked for at least an hour)
• Green chillies: 1 slit lengthwise (optional)
• Coconut: 2-3 tsp (freshly grated/frozen)
• Cilantro/coriander leaves: 2 tsp (finely chopped for garnish)
• Lime juice: 1-2 tsp
• Salt: to taste

For the tempering (optional):

• Mustard seeds: 1/2 tsp
• Cumin: 1/2 tsp
• Urad dal (split black matpe beans): 1 tsp
• Curry leaves: 2-3 nos.
• Oil: 1tsp

Method:

1. Mix all the ingredients together.
2. Heat the oil in a non-stick pan, add the mustard seeds,cumin seeds and the urad dal.
3. When the mustard starts to sputter,add the curry leaves.
4. Pour the tempering over the cucumber and mung dal kosumbari/ koshimbir(salad) and mix well.

You could also try adding some grated carrots and grated raw mango to the cucumber and mung dal kosumbari/ koshimbir to give it some colour and make it tangy.

Question: What dish reminds you of a festive spread?