Nutritious Food Archives

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Baby’s Best Start: Nutrition and Wellness Advice from the Experts

1 November, 20242 November, 2024 suphalac

The human body is one of nature’s finest creations, and no artificial intervention or replacement can supplant its original form. Similarly, breast milk is one of the purest, healthiest, safest, and most economical foods for newborn babies. It directly impacts the mental, physical, and emotional well-being of new mothers. Breast milk is a priceless gift that you can offer your baby, unmatched by even the finest artificial formulations due to the absence of growth factors and immunoglobulins present in breast milk. Feel glad if you can breastfeed your baby; there is so much science and art behind breastfeeding that you will cherish during your motherhood.

The significance of breast milk and its health benefits to both the baby and the mother have been detailed extensively in medical books, human physiology, nutrition, and more recently through social media. The success of breastfeeding is purely dependent on the health status of the mother, closely associated with her dietary habits, socio-economic status, geopolitical environment, and pre-existing medical conditions. Hence, it’s important that women take care of their health and nutritional status even before they shoulder the responsibilities of family and motherhood.

During pregnancy, a woman is looked after with a lot of care and love, often expressed through feeding her according to her cravings, likes, and dislikes. However, it is crucial to maintain a balance and avoid extreme food behaviors like overindulgence or starvation, which can affect the growth of the fetus. Understanding the importance of balanced nutrition during pregnancy, eating at regular intervals, along with light exercise and prenatal yoga, provides extended benefits post-pregnancy.

In recent times, I have observed that mothers, grandmothers, and extended families are increasingly concerned about the nutrition and health of mothers and newborns within hours of delivery. While this is a positive sign of caution and care, going overboard can create psychological distress. It’s also important to recognize that some women suffer from postpartum depression, which can impact breastfeeding.

Steps to Ensure Quality Breastfeeding:

Preparation: Many maternity hospitals offer sessions to prepare women for nursing during the last month of pregnancy. These sessions provide valuable information on holding the baby, breastfeeding methods, dos and don’ts, and breast hygiene, easing the initial challenges of nursing.
Consultation: Talk to nursing or lactation specialists for personalized advice.
Initiation: Start breastfeeding soon after birth. Encourage skin-to-skin contact and offer your breast as often as your baby wants to feed in the early days. This helps stimulate milk production. The first milk, colostrum, provides significant immunity, so start feeding without hesitation.

Health and Nutritional Significance of Breast Milk:

Colostrum: The first milk your baby receives, rich in white blood cells and antibodies, especially immunoglobulin A (IgA), which coats the baby’s intestines to prevent infections and allergies.
Mature Milk: Contains essential nutrients like proteins, carbohydrates, fats, vitamins, and minerals that are easily absorbed by the infant, unlike formula feeds.

Benefits for the Baby:

Strong immunity
Prevention of acute infections and chronic disorders
Mental sharpness and timely milestones
Economical and safe

Duration of Breastfeeding:

Minimum of 6 months, ideally up to 12-13 months.
Gradually wean from the 9th month, introducing whole milk and solid foods by 15 months.

Alternative Feeding Methods:

Seek expert help if breastfeeding is challenging.
Avoid feeding foreign foods like honey, sugar water, or cow milk.
Consider wet nurses or breast milk banks if necessary.

Benefits for the Mother:

Helps uterus contraction and reduces postpartum bleeding.
Lowers the risk of breast and ovarian cancers.
Builds a strong emotional bond with the baby.
Aids in losing postpartum weight and toning the body.
Acts as a natural contraceptive to some extent.

Dos and Don’ts During Lactation:

Follow researched and traditional guidelines to ensure a healthy breastfeeding experience.

Let your bosom nurture your little one to blossom into a happy and healthy child!

Nutritious Food

Supercharge Your Nutrition: Double the Green Power with Advice from a Renowned Nutritionist

21 October, 20242 November, 2024 suphalac

How to Double Up the Goodness of Greens?

Here’s a simple solution: Just grow them in your little kitchen garden! The rainy season often brings more polluted greens into the market, leading us to skip eating them for a while. However, this is the perfect season to grow green veggies in your own garden, ensuring safe, pesticide-free, and fresh produce.

How to Get Started:

Well, we (green leafy veggies) don’t need 24/7 WiFi or constant watering, nor do you need an app to grow us! 😉

We just need a little patch of manure-rich soil in a space as small as a shoebox.

Sow the Seeds: Plant the seeds in your prepared soil.
Care for Us: As we grow, lay us in rows, and shower us with a little water and love every single day.
Harvest Joy: This small effort will double up the joy when you harvest us.

You can then use us to make wholesome meals, whether mixed with your lentils or soup, or added to a bowl of salad with carrots and cucumber.

Delicious and joylicious, this is how we greens double up the goodness of your meals!

balanced eating, bonding, Daibetes, Dal Tadka, decorations, eco freindly, engagemnets, event management, food carving, food wastegae, fruits smoothie, infants, infuse, nutritionists, Nutritious Food, seasonal, Spices, Suphala care, supplies, traditonal, Wellness

Discover Why Ganesha Loves Jaggery Laddu: Tips from a Dietitian

5 September, 20242 November, 2024 suphalac

As part of the series I mentioned during Ganesh Chaturthi, where I share 10 offerings (Prasadam) made to Lord Ganesha and their nutritional benefits, today I present Bappa’s (Lord Ganesha’s) favorite laddu – Jaggery with Groundnuts (Peanuts/Phalli Dana).

This recipe is very simple and quick to make, and it’s also very healthy, especially for kids, young girls, and nursing mothers!

Ingredients:

1/2 cup grated jaggery
1 cup roasted groundnuts, coarsely ground (Note: Do not make a fine powder)
Cardamom powder

Instructions:

Mix the grated jaggery and groundnuts.
Add cardamom powder and mix well.
Form the mixture into round laddus. (Note: If the jaggery is too dry and the mixture doesn’t bind, microwave it for 15-20 seconds to soften and moisten it, making it easier to form into laddus.)

Nutritional Benefits:

Jaggery is an unrefined form of sugar made from sugar cane, rich in iron, mineral salts, calcium, magnesium, and zinc. It generates warmth in the body and is absorbed gradually, preventing sudden spikes in blood sugar levels. Jaggery also aids in digestion, prevents constipation, and helps with lung and upper respiratory blockages. It acts as a nerve tonic, helps in fluid balance, and purifies the blood. Regular intake can prevent muscular cramps, especially in women.

Groundnuts are rich in proteins, essential fatty acids, fiber, B-complex vitamins (especially niacin and riboflavin), and phosphorus. Cardamom adds flavor and a dash of antioxidants.

This laddu is a complete food, especially for those looking to increase complex carbs, reduce direct fats, and improve fiber intake. It’s a wholesome and delicious offering (Naivedhyam/Prasad), especially loved by kids!

Word of Caution:

Use plain peanuts without additives like salt, sugar, or coatings.
Roast the peanuts fresh for this recipe; do not use pre-powdered and stored groundnut powder as it can turn rancid.
Avoid this recipe if you are allergic to peanuts/jaggery or suffer from frequent headaches/migraines.
Remember, anything in excess can be harmful!

Sukha Karta Dukha Harta! Ganapathi Bappa Moriyaa!

balanced eating, eating just right, eco freindly, engagemnets, event management, Food, Healthy Heart, heart diseases, high protein immune building, home made foods, Malnutrtion prevention, mile stones, Nutritious Food, nutrtional status, party world, sugars, Suphala care, supplies, traditonal, Uncategorized

Laddu Extravaganza for Bappa! Insights from an Expert Dietitian

4 September, 20242 November, 2024 suphalac

Lord Ganesha is offered several forms of laddu/laadu during Ganesh Utsav as he is fond of laddus. It seems like we have borrowed his sweet tooth for these ten days! 😊

After Modak, there’s a long list of laddus starting with motichoor laddu, boondi laddu, besan laddu, and rava laddu, which are commonly prepared and must-have prasadam/offering on one of the ten days.

However, it occurred to me that Ragi (finger millet) can be used to make delicious laddus and should not be missed as this is another preferred food of the elephant lord! In fact, I call Ragi laddus “Indian choco laddu” though they are devoid of cocoa. 😊

There are several variants in making these laddus. Below is my version of Ragi Laddus.

Ingredients:

Ragi flour (Finger Millet) – 200 gm (slightly roasted in microwave for 1 min)
Wheat flour – 100 gm (roast with a teaspoon of ghee (clarified butter) to a slightly brown color)
Jaggery – 100 gm (grated)
Dry coconut – 50 gm (grated)
Milk – 100 ml (lukewarm)
Ghee (clarified butter) – 20 gm
Cashew nuts – 10-15 (plain roasted)
Cardamom powder – 1 tsp

Method:

Mix all the ingredients in the sequence listed above to make a soft dough.
Form the dough into round laddus. The malty flavor and chocolaty color attract kids at first sight, so do make a point to name it Choco Laddu. What’s more, you are giving your child the best choco ever, 100% nutritious! 😊
Laddus can be preserved in the fridge for up to one week. If you find the laddus too dry, just break them and bind them again by adding a little warm milk.
You can also make a soft porridge of this laddu by adding hot milk, an ideal meal for infants and toddlers.

Some Knowledge on Ragi and its Qualities: Ragi (finger millet) is popular in the southwestern states of India. It is widely consumed as a staple food apart from rice in Karnataka and some parts of Andhra Pradesh, Tamil Nadu, and Maharashtra. Ragi is a very soft millet when made into flour and is a rich source of calcium, other minerals, and fiber. It is easily digested, soothes the digestive system, and is a natural coolant. Ragi soaked overnight in buttermilk or water is consumed as the first meal in hot summers, as it is loaded with rich minerals and fiber, absorbed gradually due to its fiber content, helping maintain fluid balance in the body and preventing energy loss/exhaustion. It is one of the cheapest and best infant foods popular in southern states of India and is making its mark in several branded cookies for its fiber and calcium-rich qualities, making it ideal for diabetics, cardiac patients, and weight managers. Regardless of the region, Ragi is a great food for infants because of its soft malty taste when cooked in milk with a bit of jaggery or sugar and a pinch of cumin powder. This is certainly an important food for moms-to-be and nursing mothers.

Nutritional Benefits:

Ragi: Rich in calcium, fiber, energy, and protein.
Wheat: Good amount of protein, energy, and fiber.
Jaggery: Unrefined sugar, iron, minerals, and fiber; great taste enhancer as a sweetener; complex form of sugar.
Coconut: Rich source of protein, vitamin E, minerals, and fiber.
Ghee: A better option of fat compared to saturated fats and trans fatty acids.
Cashew nuts: Rich in protein, essential fatty acids, fiber, and antioxidants.
Cardamom: Adds flavor, antioxidants, and essential oils.

Shall we call it a complete nutritious food? YES, of course! My take is that it’s the best food for all seasons and festivities and a great snack for kids with the goodness of all nutrients from various sources. You can make variations by replacing wheat flour with any other flour of cereals or pulses as per your taste and liking. You can also add cocoa powder to make it a real choco flavor for normal days. However, it is a practice in India to use all-natural sources of foods to prepare the Prasad or Naivedhyam (offering), so it’s all-natural in the current recipe. 😊

So, let’s get started with a hands-on experience!

Note: Always remember, anything in excess is dangerous!

Ganapathi Bappa Moriyaa! Mangala Moorthi Moriyaa!

Nutritious Food

Suphala Care recognised among Top 10 woman entrepreneurs @ Banagalore

25 June, 20222 November, 2024 suphalac

Dear Friends,
With great pleasure and happiness sharing a wonderful news about Suphalacare. We have been recognised among 10 best Woman Entrepreneurs in Bangalore….
This was made possible only by the love and trust of thousands of our Patrons.

Heartfelt Thankyou to all our wellwishers for helping us in our entreprenueral journey in Holistic Nutrition and Wellness Industry.

Nutritious Food

Day 8 of Navarathri

7 October, 20191 October, 2019 suphalac

Day VIII of Navratri – Maa Maha Gowri

The VIII is basically highlighted to nourish young girls and pray for their good health and overall wellbeing. Goddess Maha Gowri is worshiped on eighth day. On this day Coconut is offered to the Goddess as prasadam. She bestows us with success in all our good deeds, and helps preserve fertility of woman. No wonder Coconut is offered as its one of the most pious of all fruit/Nut also called as Shreephal (the fruit of prosperity) and tree is called as Kalpavruksha since every part of this tree has so many uses and it’s the most selfless and giving tree known to man kind and its specialty is it co exists with other crops and plants without disturbing the growth of other plants. Coconut is a very versatile and indispensable food item for most people under the tropical belt. It is a complete food rich in calories, vitamins, and minerals. A medium-size nut carrying 400 g edible meat and some 30-150 ml of water may provide almost all the daily-required essential minerals, vitamins, and energy of an average-sized individual.

While there are several aesthetic, religious beliefs associated with this great Nut as it helps us to know our inner self. On any festive occasion a coconut is broken in front of the deity to remove negativity and bring out goodness. The whiteness inside the coconut denotes purity. Breaking of coconut is similar to breaking of ego, the water inside represents the inner tendencies or vasanas and the white kernel offered is the mind of the Lord! A mind thus purified by touch of the lord is used as Prasad. Tender coconut water is used in abhishek rituals since it is believed to bestow spiritual growth of the seeker.

• 100 g kernel consists of 354 calories. Much of this comes from the fats and protein. Although, its meat is disproportionately high in saturated fats on comparison to other common edible nuts, coconut has many bioactive compounds that are essential for better health.

• The important saturated fatty acid in the coconut is lauric acid (1:12 carbon fatty acid). Lauric acid increases good-HDL cholesterol levels in the blood. HDL is a high-density lipoprotein, which has beneficial effects on the coronary arteries by preventing vessel blockade (atherosclerosis). Physicians recommend high HDL to total cholesterol levels in the blood for the same reason.

• Coconut water is a very refreshing drink to beat tropical summer thirst. The juice is packed with simple sugar, electrolytes, minerals, and bioactive compounds such as cytokinins, and enzymes such as acid phosphatase, catalase, dehydrogenase, peroxidase, polymerases, etc. Altogether, these enzymes aid in digestion and metabolism.

• Coconut oil extracted from dry kernel (copra) is an excellent emollient agent. It is used in cooking, applied over scalp to nourish good hair growth, employed in pharmacy and in medicines.

• The cytokinins (e.g., kinetin and trans-zeatin) in coconut water showed significant anti-ageing, anti-carcinogenic, and anti-thrombotic effects.

• The kernel is an excellent source of minerals such as copper, calcium, iron, manganese, magnesium, and zinc.

• It is also a very good source of B-complex vitamins such as folates, riboflavin, niacin, thiamin, and pyridoxine. These vitamins are essential in the sense that body requires them from external sources to replenish.

Coconut meat and water contain a very good amount of potassium. 100 g of fresh meat contains 356 mg% or 7.5% of daily required levels of potassium.

So make the most with coconut in as is form or some yummy coco laddu or burfi /kheer to mark this day and also share this healthy goodies with some little girls and cherish the auspicious day of Ashtami (day-8) Sri Maha Gowri .

Nutritious Food

Day 7 of Navratri Maa Kaalratri – Offer her jaggery to seek her blessings!

6 October, 20191 October, 2019 suphalac

Day VII of Navratri Maa Kaalratri – Offer her jaggery to seek her blessings and ward evil from our mortal forms. Eat complex carbohydrate rich sweets made of jaggery and yes same time remember Jaggery is a high caloric food and hence unless you have really lived on fruits on day 5 and 6 do not go over board on eating sweets today .

The Day 5 and 6 are purely spent on fruits and honey it’s now time to again charge your system with high energy complex foods with jaggery (Gur) as main ingredient. Maa Kaalratri is worshipped as the seventh form of Maa Durga. She is a remover of all the evil powers and thus is called by the name of Kaalratri. She is offered sweets made of jaggery or jaggery as Prasadam.

What to make ? Jaggery stuffed rotis (Gur ki roti), Bengal gram jaggery cooked and stuffed rotis (puran poli), Jaggery with rice or or broken wheat and Jaggery kheer, rice flour Jaggery mixed pan cakes, any local food offered as Prasadam where Jaggery is the sweetener – sweet Pongal, chana daal Gur porridge, ragi laddu, groundnut/ til laddu etc.
Some learning on Jaggery: Jaggery/Gur is made from sugar cane, its unrefined form of sugar made in large Iron barrels, without any preservatives and has a small amount of fiber too. It is rich source of Iron and several mineral salts. It is also a decent store of calcium, magnesium, and zinc.

Jaggery is loaded with antioxidants and minerals like zinc and selenium, which help prevent free-radical damage and also boost resistance against infections .It is a complex form of sugar, generates warmth in the body and is absorbed in the body gradually without causing fluctuations in blood sugar levels (sudden rise in sugar levels that is typically noticed on consumption of glucose or white refined sugar)

Jaggery is excellent in secreting digestive juices, and prevents constipation. It benefits in case of lung and upper respiratory blockages. It is a nerve tonic and helps in fluid balance, and cleansing the body and purifying blood. Muscular cramps especially among woman can be prevented with regular intake of Jaggery in small amounts. Jaggery enhances and improves the quality, color of a recipe apart from sweetening

Want to effectively detox your body? Eat a small piece of Jaggery. It helps detoxify your liver by flushing out harmful toxins from your body. Cough and cold, water retention, bloating and migraine are some of the minor health problems that most of us experience on an everyday basis. However, you can fight these symptoms with the help of Gur. All you need to do is mix it with warm water and drink or add it in your tea instead of sugar to reap its benefits.

Food, Nutritious Food, Suphala care, Wellness

Day 6 is dedicated to Maa Katyayani and she blesses each of us with strong immunity and wellbeing.

5 October, 20191 October, 2019 suphalac

Today we continue on the 6th day of detox with honey and Guavas. The Day six of Navratri is dedicate to Maa Katyayani – the daughter of Sage Katyayani. She is offered liquid gold (honey) and Guavas as she is the symbol of health and wellbeing.

Honey is one of the most ancient natural sweetener known to man with a chest of health benefits and a quick energy drink. It provides calming effect on the mind and body and helps in repair and regeneration of cells and builds immunity against seasonal changes, allergies and wounds and associated health issues. It aids in good sleep and boosts memory and an excellent remedy for seasonal cough and cold.

Guava is considered one of the healthiest fruit because it has proven positive effects on our body’s numerous functions. Right from strengthening our immune system to regulating a healthy and ideal blood pressure, Guava provides a number of health benefits. It’s a rich source of Vitamin C as an anti-oxidant contributes in maintaining a good skin health by cleaning the body off the free radicals and other impurities thereby delaying skin ageing.

Lycopene and anti-oxidant property of Guava help in protecting from tumors and cancerous growths in the body. It restores the lost potassium reserve of the body thereby maintaining a sound balance of this mineral in the electrolyte. The nutritional composition of Guava especially Potassium, Vitamin C, K, Folate, B6, Copper and Manganese help in maintaining a healthy blood pressure and aid in blood formation and iron absorption. Process of ageing can be effectively slowed down and delayed by consuming guavas that are naturally fortified with anti-oxidant properties.

The low Glycemic index of guava makes it a safe sweet treat for diabetics and also help in controlling the sugar spikes that they experience. The Vitamin A in Guava improves the vision and eye health including protecting from infections whereas Beta Carotene fights against sunburns by reducing your body’s sensitivity to sun damage. Digestion and good digestive health is encouraged by Vitamin A, C and high fiber in Guava. It prevent constipation and cleanses the digestive system. In short it’s no surprise to quote Day VI as an immune boosting day, so add immune boosting foods for overall wellbeing.

Nutritious Food

Muse and Amuse with Yoga and Music Everyday apart from 21 of June

21 June, 201822 June, 2018 suphalac

Yoga with right breathing brings Bliss and Beauty to each of us from within,
You can say good bye to BB creams and lotions 😉
How ?
Make up your Mind for Mindful Yoga and Music and Not Mac Makeup

Why to do Yoga?
Well firstly its your choice and your body ! On a lighter note 🙂

When we jump into deeper aspects of understanding Yoga, it is not mere fixing oneself in yogic postures, its much beyond the physical flexibility and endurance and when you take up Yoga on a serious note,

Regular (Nitya) Mantra Japa(chanting) of Omkara in Meditative Posture (Dhayana Mudra) helps one to attain Knowledge (Gyana), Wisdom (Pragnya) to rightfully make use of the knowledge and harness Prana (Soul) !

One can revive the nature(Prakruti) one is born with, by Love and Devotion(Bhakti) towards his Teacher (Guru),

Through Practice(Sadhana) , Glow/ Perseverance (Tapas) with power(Shakti) and breathing extensions (pranayam) and being truthful (Satya) to attain Vitality (Ojas), Bliss (Ananda), and freedom (Mukti) from ignorance (Avidya).

To attain a state of “truth, consciousness, bliss”(Satya, chitta/ consciousness of mind and Ananda) ! Satchitananda!

21 Jun is World Yoga Day and World Music day as well

Play your mindful music for a joyful experience towards pink of Health !

Food, Health, Nutritious Food, Spices, Uncategorized, Wellness

Hypertension and Hyper tempting pickles!

23 May, 2017 suphalac

Can a single day go with no salt or low salt in our diets?
If we could celebrate one day in a year with salt free diet to bring awareness about Hypertension to people at large? Not just by celebrating every 17th of May the world hypertension day on podiums, health camps and lectures and launching “low sodium salt!” but actually practising no salt day! The amount of whites – Salt Refined Sugar and refined flours (maida/refined wheat flour, rice flour, corn flour) in our everyday foods is leading to major chronic disorders, while hypertension being the most common yet undiagnosed one.

Of all the varieties of foods we eat everyday pickle forms an integral part and severed at least once and in few households served with every meal! Pickle here is referred to any preserved fruit/vegetable which is sour in nature packed with spices, oils and loads of salt. How much is too much? Well though pickles have many healthy spices the salt overload makes it an occasional food in ideal balanced diets for present lifestyle. Traditionally pickle was severed in the thali during lunch, since those days, we worked hard in farm lands,as well in kitchens, used no chemicals to grow crops,no motors for farming or household chores,strangely we now use motored tooth brush to brush teeth as well! We never ate vacuum packed chips and snacks, nor guzzled bottles of soft drinks or ate festive snacks everyday, never ate cheese pizza burgers doughnuts and other bakery snacks. Hence eating pickle once everyday was easy 🙂

Our present salt load at various meals –
Morning – Breakfast+ pickles/Sauce /Ketchup /Salted Butter/Cheese/Breads/Buns/Podis/Spicy chutneys etc

Afternoon- Lunch/ meals + Pickle/Papad/Vada/Appalam/salt in curds/buttermilk/additional salt in dals,curries and rice;other than salt added while cooking rice /chapati dough/boiling Dal etc
Evening – Snacks/Tea/Coffee/Fruit Juices /Soft Drinks;
Bhajji,Pakora/Samosa/Kachori/Chats/Panipuri/chips/crispies/Puffs/fried dals /khatta meetha
mixtures/boondi/sev/bhujiya/burger/Pizza/Sandwiches/Chinese foods/
Sauce /Ketchup /Salted Butter/Cheese/Breads/Buns/Podis/Spicy chutneysetc

Night- Dinner Meals +Pickle/Papad/Vada/Appalam/salt in curds/buttermilk/additional salt in dals,curries and
rice;other than salt added while cooking rice /chapati dough/boiling Dal etc

Note : All Italicised foods are Sodium dense.

Apart from this we add salt as per our personal taste in all the food that we prepare and many times also add additional salt while eating. While this is the salt overload on any normal given day.
How much salt do we really need?
Sodium is lost in urine,thru sweat as Sodium chloride. Though sodium present in foods is not adequate to meet body requirements, additional dietary sodium enhances taste and helps in various bodily functions.
The recommendations of National Institute of Nutrition is about 8-10 gm, while its difficult to understand an average Indians sodium consumption per day ,given the above account of sodium rich foods that we are exposed to currently it is wise to reduce further salt intake to 6-8 gm /day, given the climatic conditions, working conditions of individuals (Air conditioning or too much of Sunlight both lead to dehydration leading to water imbalance and sodium -Potassium imbalance.) Proper balance of Sodium and Potassium is essential to keep the osmotic balance and normal functioning of body cells.

Hypertension is one of the most common silent chronic condition which starts in young adults at 25 years or even early and goes unnoticed due to lack of awareness of hypertension symptoms as some times there are no symptoms and at times difficult to understand / interpret
Common symptoms of hypertension:
1.Dull headache
2.Dizzy spells
3.Rare occasions nose bleeds

While high sodium is key to raised blood pressures, the following are other ways to prevent hypertension
1.Regular physical exercise
2.Take plenty of whole grains, nuts fruits and vegetables in diet,
3.Let the pickles tickle the pallet occasionally
4.Choose foods that are less salty and free of trans fatty acids (refined floors and vacuum packed snacks)
5.Avoid smoking and Alcoholic drinks
6.over use of analgesics with out doctors consent /prescription
7.Take less of salt in your diet but never go for low sodium slat!

Some thoughts on low Sodium Salt !
While Normal salt is 20.00 INR /kg this might be double the price, I never bought one though!
I did get a few packs free with some other products which I used for cleaning purpose. Meaning this is not having enough market !
What is Salt? – Na Cl Sodium Chloride.
Now when we say Low sodium salt it has to be replaced with some other salt/Ions, does our body require the other salts like Na , answer is No.
So is it K Cl? Potassium(K) is plenty in all fruits, vegetables and grains so what is low Sodium?
Hence please do not invite more health hazards! Salt is Sodium Chloride and lets take it that way, with a pinch of Salt! may be little less but not Pseudo Sodium 🙂

Nutritious Food

Festival of Holistic Wellness! Uttarayan!

14 January, 2017 suphalac

As I was molding sesame jaggery (til gud) Laddus today was wondering how beautifully are our festivals planned by our ancestors! Every single festive brings in special foods and seasonal foods which not just add healthy foods to our regular diets but also bring in small notes on spiritual life and happiness!

The auspicious day when Sun transits in Capricorn, Uttarayan_ we do prayers, donate food and feed poor, gift goodies to married woman and kids, fly kites, campfires, rangolis/kolam, pongal, rewdi, gajak, Gudpatti, sugar candy ornaments,

wearing black clothes, eat slimy sticky yet tempting berries/ber, try out dental strength by chewing some sugar cane just to list a few.
While these are material pleasures of festival, it also connects us to God, reminding us to see God in each of us, speak sweetly, as sweet as jaggery and bond with family and friends like the bonding of Til and gud, forgiving and forgetting the past hard feelings and looking forward for happy times.
Happy Makara Sankranti to all my family n friends on FB!

balanced eating, Daibetes, Nutritious Food, sugars, Wellness

Chana dal- khatti Kairi upma (Chick Pea RawMango Upma)

24 March, 201624 March, 2016 suphalac

One lip smacking traditional recipe of summers in Maharashtra and arts of Karnataka, Gujrat made specially during chaitra Navratri and Ram Navami.

Ingredients:

Chick Pea (Bengal Gram) -200 gms ( Soaked in water for 6-7 hrs
Raw Mango (grated) – 1 medium size /100gms
Oil -1 tbsp (15gms)
Cumin – 1 tsp
Mustard seeds – 1 tsp
Curry leaves – 10
Finely chopped coriander
Asafoetida -1/2 tsp
Turmeric – 1 tsp
Green chilles – finely chopped 1tsp
Red chillies – 3-4
Redchilly powder – 1/2 tsp
Sugar – 1/2 tsp
Salt – 1 tsp

Method:

Grind soaked chickpea coarsely with very little water.
Steam the ground chickpeas for 5-6 whistles in pressure cooker.
Heat oil in a shallow pan and add Cumin – 1 tsp, Mustard seeds – 1 tsp, Curry leaves – 10, Asafoetida -1/2 tsp, Turmeric – 1 tsp Green chilles – finely chopped 1tsp,Red chillies – 3-4 as these seasonings crackle, add half of grated raw mango and mix well,
Mix rest of the raw mango with the steamed chickpeas mixture and add this to the seasonings.
Now add red chili powder, turmeric, sugar and salt mix well and allow to cook closed lid for 10-15 minutes on simmer.
Keep tossing the mixture from time to time to prevent charring.

Nutrition Benefits:

Ideal food for diabetics especially for those who like chickpea but miss out on traditional recipes without sugar

This is an easy to make dish, filling food with Low glycemic index, hence dose not spike your blood sugar levels
Same time its filling and rich in proteins and fiber,
It makes and ideal morning breakfast as well as evening snack.
It has all the needed nutrients for Diabetics and woman with gestational diabetes
Serving size- two persons

Food, Health, Healthy Heart, Malnutrtion prevention, Nutritious Food, Suphala care, Uncategorized, Wellness

Thankyou All “Suphala Turns one today ! “

5 September, 20135 September, 2013 suphalac

Dear Suphala followers, supporters and readers,

Congratulations We are ONE today !

Thank you for your overwhelming response and making this organisation strive towards our key mission of creating awareness and educating on importance of health, nutrition and wellness.

The immense support group of 300 odd members on Facebook (Suphala care page )https://www.facebook.com/SuphalaCare and genuine readers and honest comments from readers on Linked in, Facebook and Suphala care website has helped us immensely in improving and providing customised services to our members.

This effort has helped us in harnessing and improving quality of life of 73 individuals so far, benefiting people from all walks of life namely, toddlers, working women, individuals with chronic health conditions like, Obesity, Diabetes, Hypertension, Cardiac diseases, Hyperlipidaemia, Hypo and Hyperthyroid, Gastric disorders, Renal stones, Calcium and Iron Deficiencies in woman etc to name a few.

It was wonderful to see your excitement and active participation in, I can cook workshops for kids and workshops for nutrition management of Diabetic and Cardiac patients, Pregnant, Nursing mothers, fussy eaters (toddlers) and geriatric.

Thank you one and all for making this I year a memorable one and hope to see many more of you joining us and reaping the benefits of healthy eating and nurture quality life !

Join us in celebrating a wonderful One year with us today!

Introducing Special offer as part of First anniversary and National Nutrition week in India :

Free nutrition counseling (online or offline ) customised individual nutrition plans and Wellness assessment. ( for first 50 individuals). Last date for booking appointments is 7 Sep 2013.

Book your appointments today, by mailing us at info@suphalacare.com with subject line ” your Name – Appointment date and time” .

Always wishing you Pink of Health !

Dr. Suguna Sapre

Wellness Coach and Mentor @ Suphalacare

Food, Nutritious Food, Suphala care, Uncategorized

“Mid Day Meals progarm in India to nourish or perish school children?”

22 July, 201322 July, 2013 suphalac

Since my internship days a decade ago at CARE Andhra Pradesh as Research associate for a community managed supplementary nutrition program. I have been witnessing a varied ways and means of malpractice at various Anganwadi centres and Primary schools. Either the supplies are sold to other grocery shops or adulterated with local supplies of poor quality. Apart from this hygiene in preparation of these meals have been issues of primary concern, owing to shortage of fuel, water, poor methods of cooking. In few states children are lucky they are served meals that come from a central kitchen like Akshaya Patra scheme of ISCKON in Karnataka supplies across all the government schools !

However none of these methods is barred from safe meal supply. There have been sporadic episodes of food poisoning reported every quarter from some small village or town of the country leading to hospitalization of school children. Unfortunately what we have been watching and reading about the recent Food poisoning in a mid day meal at a primary school of Saran district in Bihar last Wednesday 17 Jul 2013, leading to the death of close to 20 odd children and few more still in critical condition battling for life . The deaths occurred by organo phosphorous poisoning key ingredient in several insecticides used in farming and domestic use), which was found in the intestines of the deceased children following forensic test report.

How was Mustard oil used for preparing that fateful day’s meal was adulterer with this toxic chemical compound?

Dice and Spice Your Vegetables !

11 September, 20125 October, 2012 suphalac

Recently I had been to Sanjeevanam a health restaurant in Bangalore and realized that food was cooked with very little oil and was happy to see people in decent numbers. However I felt that use of spices and herbs and few other nuts and oil seeds would have really enhance the palatability of food and nutritionally more wholesome and healthy.

Then I thought to my self let me start my first write-up on the soul of cooking healthy and wholesome foods – spices and herbs.Imagine plain sautéed mix of several finely chopped greens or Okra (lady’s finger) with out spices ………. yes don’t worry I am not asking you to do that to stay healthy 🙂

What I would like to highlight is the first thing that we need to have in our kitchens is the spice and herbs box. Traditionally this has been used by our grand mom’s and few mom’s 🙂 and slowly losing ground named, Tikhat Mitha cha daba in Marathi, Ogrenni samaan in Kannada, Popu Dabba in Telugu, Paanch Phorna in Bengali etc…

We are lucky to be in a land blessed with a variety of spices. The use of spice is different in different regions of India. However due to fast paced lifestyles we minimize the use of spices and herbs in our foods which are actually small concentrated store houses of nutrients and antioxidants and very small quantities can bring in all the magic to the recipe. Before I go ahead and detail individual spices and herbs and which are the most important, in the followings days of this week. I shall like to share few key basics that we should have it handy in our kitchens especially when you intend to dish out healthy Indian recipes.

10 must have spices in your kitchen !

Always keep the following spices handy in small bottles (preferably in glass or steel) and whats important : Store tightly closed after each use!

1.Mustarad seeds (Raie) (big/small as per your preference)

2.Cumin seeds (Jeera)

3.Fenugreek seeds (Methi seeds)

4.Coriander seeds (Dhaniya dana)

5.Redcilly powder (Lal mirchi powder)

6. Red chillies (whole) (Lal mirch khada)

7.Turmeric powder (Haldi powder)

8.Pepper powder (Kali Mirch powder)

9.Asafoetida powdered (Hing powder) &

*10. Masala powder (Kala /Goda /Garam) {mix of equal quantities of Cinnamon (Dalchini), cardamom(Elaichi), Cloves (Lavang), Black Cumin seeds ( Shah Jeera), Bay leaves (Tej patta), Star Anise (Badal phool) Black Stone Flower ( Dagad phool, it’s a form of lichen)}

*Masala powders vary from region to region and liking for specific herbs and spices , however my idea behind using the way I have mentioned, these spices are commonly available globally and if roast these and powder and save it can be used for a long time without losing its flavours and nutritive values. However fresh ground masala is the best when you plan to make a large quantity of particular recipe which requires garam/ goda/kala masala.

On a typical rush hour we dice up a vegetable and stir fry it in a seasoning of mustard seeds, cumin , turmeric powder and red chilly powder and finally finish with a dash of fresh herb like coriander and green chillies and salt as per taste. In the same time if you can add a few more of these listed spices , provided you keep all these ingredients handy your food will not only taste healthy but will heal you holistically. A set of different vegetables when cooked in combination of specific spices they enhance the nutritive value and also make the food more healthy and palatable. So folks keep watching for more posts this week to spice up your diced veggies 🙂 the healthy way!

Coming up next , my favourite spice (Jeera)

Jeera to jazz up your food!

Food, Healthy Heart, Jeera, Nutritious Food, Spices, Suphala care

Who am i?

15 April, 20121 November, 2024 suphalac

I’m a holistic nutrition and wellness coach–I work with people from all walks of life, Senior citizens, women, men, youth, teens, and kids to create a happy, healthy life in a way that is flexible, fun, and free of denial and discipline. No one diet works for everyone. I guide my clients, in sessions that can take place either in person or over the phone, to find the food and lifestyle choices that best support them. We are currently overloaded with information on health and diet from multiple sources however challenge is to make use of this information practically, my objective is to help you to make gradual, lifelong changes to food choices and healthy habits. For more information or to set up a consultation with me, visit my contact me section 🙂