Few tips to stay healthy

plan healthy to stay healthy!

Here are few tips that one should follow:

•  Try to cook on your own:

Possibly cook on your own, or it should be cooked under your supervision ,this will help you to know what all you are eating and in what amount.this will help you to omit unhealthy things as well.

• Make correct changes in your diet:

When you are planning to cut down unhealthy food from your diet, it becomes important to replace them with healthier options,like replace sweetened and starchy food with high fibre and low calorie food.

• Simplify your meal:

Donot focus on counting calories in your meal,rather focus on adding variety and colour in it.Add more of vegetbles and fruits of different colors,

• Focus on how you feel after eating:

You don't need any special power to judge what is good and bad for your health.Just notice how you feel after eating your meal.

After eating junk food, you will have feeling of stomach bloating, delayed gastric emptying till even next day.On the other hand, you feel much better after eating fruits and vegetables, etc.

• Drink plenty of water:

It is important to drink plenty of water to cleanse your system and remove toxins and to keep your body well hydrated.this will keep you active and will help you to have good skin.

• Control portion size of meal:

Try to conrol the amount of food you eat, few simple tips that can help you to do so are : 

eat in small plate and in small bowl, avoid eating while talking or while watching television, eat in a healthy,calm environment.

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About Dt. Vaishali Gaur
After her Graduation in Nutrition and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She worked in Max Balaji Hospital , Pushpanjali Hospital and Guru Teg Bahadur Hospital.
For Inquiries please contact : info.vaishaligaur@gmail.com

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Reasons of drinking water in the morning

We have heard several times from  our elders saying that we should drink water empty stomach, but still have query what will it do:

1. It helps in balancing your lymph system.These glands help you perform your daily functions, balance your body fluids and fight infection.
2. Drinking water on an empty stomach purifies the colon making it easier to absorb nutrients.
3. It helps with weight loss.It can help in boosting up your metabolism by 24% in the morning.
4. It helps in production of new blood and muscle cells.
5. Glowing skin,water helps to purge toxins from your body which helps your skin glowing and clear.
6. Drinking water empty stomach in the morning has been proven to cure illnesses such as vomiting,throat disease,eye disease,diarrhea,urinary disease,headaches,etc.

Few guidelines to follow : 

• Drink at least 5-6 glass of water immediately after waking up.
• Avoid eating and drinking before and after i hour of dinking water.

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About Dt. Vaishali Gaur
After her Graduation in Nutrition and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She has worked with Max Balaji Hospital , Pushpanjali Crosslay Hospital and Guru Teg Bahadur Hospital.
For Inquiries please contact : info.vaishaligaur@gmail.com

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Adai receipe ( low calorie, diabetic friendly , healthy meal)

Adai

Preparation time: 15 mins, Cooking time: 20 mins, Makes 8 servings

Nutrient Value per serving: 
Energy: 125kcal
Protein: 6.2 gms
Carbohydrates: 18.9gms
Fat: 2.8 gms
Calcium: 11.2 mg

Ingredients:
 2 tbsp rice
3 tbsp masoor dal
3 tbsp green moong dal
1 tbsp urad dal
1 tsp fenugreek seeds
a pinch of asfoetida
2 green chillies, finely chopped
1/2 tsp grated ginger
2 tbsp finely chopped coriander
2 tsp oil
salt to taste

 Method:

1.  Wash and soak the rice, dals and fenugreek seeds in water in seperate vessels for 2 hours. Drain and keep aside.
2. Combine the rice, dals, fenugreek seeds and asfoetida with enough water and blend in a mixer to smooth paste.
3. Add the green chillies , ginger, coriander, salt and a little water if required and mix well.
4. Heat a non- stick pan and grease it lightly with oil.
5. Spread 2 tablespoon of the batter to form an adai of 100mm diameter.
6. Cook on both sides till golden brown using little oil.
7. Repeat with the remaining batter to make 7 more adais.
8. Serve hot with chutney.

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About Dt. Vaishali Gaur
After her Graduation in Nutrition and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She has worked with Max Balaji Hospital , Pushpanjali Crosslay Hospital and Guru Teg Bahadur Hospital.
For Inquiries please contact : info.vaishaligaur@gmail.com

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green tea

How to make green tea: 

Step 1: boil 1 glass water.
step 2: add a pinch of green tea in it.
Step 3 : cover it with lid
Step 4: Filter it with fennel and pour it in glass.
Step 5 : keep it in refrigertaor for sometime and add ice cubes and mint leave to add lil flavour if you want.

( note: if you have tea bags then directly dip it in water and cool it).

Benefits of green tea:

• Treats acne : extracts of  Green tea is used regularly in cosmetics like green tea oil for treating acne, skin problems.
• Prevents cancer : It contains larger amount of catechin, a substance that prevents growth of cancer cells.
• Stabilizes cardiovascular system: It helps in reducing bad cholesterol. consumption of green tea for 3-6 months helps in controlling systolic and diastolic blood pressure.It has shownn positive result in preventing stroke.
• Weight management: Regular consumption 3-4 cups of green tea per day has shown positive result in reducing weight,

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About Dt. Vaishali Gaur
After her Graduation in Nutrition and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She has worked with Max Balaji Hospital , Pushpanjali Crosslay Hospital and Guru Teg Bahadur Hospital.
For Inquiries please contact : info.vaishaligaur@gmail.com

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Baked bread roll

Tired of thinking what to cook for your child's school lunch , that should be handy and nutritious and appeals your child.I just had bread and lil paneer available in my kitchen in morning so i made this for breakfast.you can name it rolls , bread roll. I name them baked bread roll.A healthier option of fried bread roll.It can be a good choice for those who are working and dont have much time to cook  or for those who are on diet and tired of eating similar food daily.

Serving size: 4 rolls

 Approximate Nutritive value :
Energy:538.5 Kcal
Protein:22.63 gms
Carbohydrate:68.7gms
Fat:19 gms

Ingredients:
Bread (white/ brown bread) : 4 pcs
Paneer : 50 gms
onion: 15 gms
oil: 5 gms

Method: 

For filling:

• Finely chop onion and paneer
• In a pan add oil and saute onion , when onion are cooked add red chilli, salt and paneer . 
• cook them well and keep aside.

For rolls:

• Take bread and cut its edges.
• Flatten the bread with the help of pin roll
• At one side apply lil tomato ketchup and then place paneer filling  or add other vegetables if you have 
• Roll the bread covering the filling and lock the edges by wetting your hand with water.
• Brush the roll with oil and roast over non stick tawa or you can even roast it in the microwave.

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About Dt. Vaishali Gaur
After her Graduation in Nutrition and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She has worked with Max Balaji Hospital , Pushpanjali Crosslay Hospital and Guru Teg Bahadur Hospital.
For Inquiries please contact : info.vaishaligaur@gmail.com

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Dietary Guidelines for school going children

School going children are at a phase of rapid growth.They are more active and require additional amount of nutrition.You might be facing problem in planning their meal, as they sometimes become stubborn of their choices or sometime  they are in so much hurry that they skip their meal.

Remember if you will motivate your child to choose healthy options at early age, the chances are higher that he will stick to them through out his life.

Every mother is concerned of their child's good health. These guidelines will help you to provide adequate nutrition to your child:

• First and the foremost comes breakfast,this is the most important meal for your child.It will boost up his energy stores and will help him concentrate better in school.So don't let your child skip breakfast.

• Plan small,handy meals .Mostly children do not like proper dal, roti type of meal.They prefer something that they can pick and go to play.So preferably prepare something like stuffed roti roll by adding more of vegetables.

• Encourage him to drink a lot of water.Try to change flavour by making lemonade , fresh fruit and vegetable juices, etc.

• Limit intake of fast food and junk food, Prefer cooking them at home by making healthier alterations in the receipe.Junk food causes diabetes,heart problems,dental problems etc. Mainly provides high calorie and lacks in essential vitamins and minerals.

• Prefer cooking techniques like steaming,boiling, broiling, and avoid deep fried and semi fried cooking.

• Prefer freshly prepared juices rather than packed juices.

• Include protein and calcium rich food in diet like paneer, yoghut,milk,pulses,soya etc. To promote growth and development of your child.

• Add a variety of vegetables and fruit in his diet.

• Always motivate your child to eat from family's pot.

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About Dt. Vaishali Gaur
After her Graduation in Nutrition and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She has worked with Max Balaji Hospital , Pushpanjali Crosslay Hospital and Guru Teg Bahadur Hospital.
For Inquiries please contact : info.vaishaligaur@gmail.com

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Myth: Avoid Food Fat

Fact: Fats Increase Your Sense Of Fullness
Fat Is Twice As Fattening As Carbohydrates And Protein, But You Don’t Want To Avoid Them. 
Studies Show That Fat Gives You A Sense Of Fullness And Adds Flavor To Many Foods. Eliminating Fat From Your Diet Will Increase Your Hunger. Fat Keeps You Fuller Longer, Because It Prevents Your Stomach From Emptying Out Too Quickly.Eating moderate amount of fat is will not cause any harm.i.e. 2-3 tsp per day.

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About Dt. Vaishali Gaur
After her Graduation in Nutrition and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She has worked with Max Balaji Hospital , Pushpanjali Crosslay Hospital and Guru Teg Bahadur Hospital.
For Inquiries please contact : info.vaishaligaur@gmail.com

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