Category: Suphala care

Colloboration, dos and dont during lactation, eating just right, Food, Healthy Heart, Spices, Suphala care, Uncategorized

Expert Nutritionist’s Guide to Heart-Healthy Recipes for Holistic Wellness

suphalac

Maintaining a healthy heart is crucial for overall well-being, and a balanced diet plays a significant role in achieving this. As an expert nutritionist, I’m excited to share some heart-healthy recipes that not only support cardiovascular health but also contribute to holistic wellness. These recipes are designed to be delicious, nutritious, and easy to prepare, making it simple to incorporate them into your daily routine.

1. Avocado and Berry Smoothie

Ingredients:

  • 1 ripe avocado
  • 1 cup mixed berries (strawberries, blueberries, raspberries)
  • 1 cup spinach
  • 1 cup almond milk (unsweetened)
  • 1 tablespoon chia seeds
  • 1 teaspoon honey (optional)

Instructions:

  1. Scoop out the avocado and place it in a blender.
  2. Add the mixed berries, spinach, almond milk, and chia seeds.
  3. Blend until smooth. Add honey if desired for extra sweetness.
  4. Pour into a glass and enjoy a nutrient-packed start to your day.

Benefits: This smoothie is rich in antioxidants, healthy fats, and fiber, which help reduce inflammation and support heart health.

2. Quinoa and Black Bean Salad

Ingredients:

  • 1 cup quinoa
  • 1 can black beans, rinsed and drained
  • 1 red bell pepper, diced
  • 1 small red onion, finely chopped
  • 1 cup corn kernels (fresh or frozen)
  • 1 avocado, diced
  • 1/4 cup fresh cilantro, chopped
  • Juice of 2 limes
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Instructions:

  1. Cook the quinoa according to package instructions and let it cool.
  2. In a large bowl, combine the quinoa, black beans, bell pepper, red onion, corn, and avocado.
  3. In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.
  4. Pour the dressing over the salad and toss to combine.
  5. Garnish with fresh cilantro and serve.

Benefits: Quinoa is a complete protein and high in fiber, while black beans provide additional protein and fiber. This salad is a great source of vitamins, minerals, and healthy fats, making it perfect for heart health.

3. Baked Salmon with Garlic and Herbs

Ingredients:

  • 4 salmon fillets
  • 2 tablespoons olive oil
  • 4 cloves garlic, minced
  • 1 tablespoon fresh dill, chopped
  • 1 tablespoon fresh parsley, chopped
  • Juice of 1 lemon
  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. Place the salmon fillets on a baking sheet lined with parchment paper.
  3. In a small bowl, mix together the olive oil, garlic, dill, parsley, lemon juice, salt, and pepper.
  4. Brush the mixture over the salmon fillets.
  5. Bake for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.
  6. Serve with a side of steamed vegetables or a fresh salad.

Benefits: Salmon is rich in omega-3 fatty acids, which are known to reduce the risk of heart disease. The herbs and garlic add flavor and additional health benefits, making this dish both tasty and nutritious.

4. Oatmeal with Fresh Fruits and Nuts

Ingredients:

  • 1 cup rolled oats
  • 2 cups water or milk (dairy or plant-based)
  • 1/2 teaspoon cinnamon
  • 1 apple, diced
  • 1/4 cup walnuts, chopped
  • 1 tablespoon flaxseeds
  • 1 tablespoon honey (optional)

Instructions:

  1. In a saucepan, bring the water or milk to a boil.
  2. Add the oats and reduce the heat to a simmer. Cook for about 5 minutes, stirring occasionally.
  3. Stir in the cinnamon and diced apple. Cook for another 2-3 minutes until the apple is tender.
  4. Remove from heat and top with walnuts, flaxseeds, and honey if desired.
  5. Serve warm and enjoy a heart-healthy breakfast.

Benefits: Oats are high in soluble fiber, which helps lower cholesterol levels. The addition of fruits and nuts provides essential vitamins, minerals, and healthy fats, making this a balanced and heart-friendly meal.

5. Mediterranean Chickpea Stew

Ingredients:

  • 1 can chickpeas, rinsed and drained
  • 1 can diced tomatoes
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 zucchini, diced
  • 1 red bell pepper, diced
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 2 tablespoons olive oil
  • 1 cup vegetable broth
  • Fresh parsley for garnish
  • Salt and pepper to taste

Instructions:

  1. In a large pot, heat the olive oil over medium heat.
  2. Add the onion and garlic, and sauté until softened.
  3. Stir in the cumin and paprika, and cook for another minute.
  4. Add the chickpeas, diced tomatoes, zucchini, bell pepper, and vegetable broth.
  5. Bring to a boil, then reduce the heat and simmer for 20-25 minutes until the vegetables are tender.
  6. Season with salt and pepper to taste.
  7. Garnish with fresh parsley and serve.

Benefits: Chickpeas are a great source of plant-based protein and fiber, which help maintain healthy cholesterol levels. This stew is packed with vegetables and spices that provide antioxidants and anti-inflammatory properties, supporting overall heart health.

Conclusion

Incorporating these heart-healthy recipes into your diet can significantly improve your cardiovascular health and contribute to holistic wellness. Remember, the key to a healthy heart is a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. By making conscious food choices and enjoying a variety of nutritious meals, you can support your heart and overall well-being.

balanced eating, bonding, Daibetes, eating just right, Food, Health, home made foods, international breast feeding week, love, Malnutrtion prevention, miracles of breast milk, Nutritious Food, satvik aahar, Suphala care, Wellness

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

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:

  1. 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.
  2. Consultation: Talk to nursing or lactation specialists for personalized advice.
  3. 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!

Food, Health, Spices, Suphala care, Wellness

Transform Your Kitchen: Expert Tips from a Top Nutritionist and Dietitian

suphalac

This information may not come from a nutrition or health expert, but I’ve ensured to cover this issue for multiple reasons that affect our time, enthusiasm, effectiveness, and variety in cooking. Cooking food in a clean place with a happy mind can be meditative—try it yourself! 😊

  1. Maintain Your Equipment: Ensure all your equipment like the gas stove, microwave, oven, toaster, sandwich maker, water filter, mixer, grinder, food processors, chopping boards, and knives are in good condition and serviced timely as required.
  2. Grocery Assessment: Conduct a fortnightly assessment for groceries and list down the foods required for the next 15 days.
  3. Weekend Prep: Dedicate 1 hour on a weekend to prepare your masalas, curry powders, sprouts, and batter for idly dosa, or ready-to-use paratha stuffing/phulka/roti dough (dough can be refrigerated for up to 2 days).
  4. Container Cleanup: Clean up empty containers and refill foods needed for the next 15 days. Ensure foods stored in large amounts are protected with good insect/pest control measures.
  5. Natural Pest Control: Use red chillies in dal and dry neem and tulsi leaves in rice to keep grains clean and insect-free, along with other organic products available in the market.
  6. Spice Box Organization: Clean up your spice box, add the required spices, and keep it handy.
  7. Fridge Maintenance: Clean out the fridge, remove leftovers, and ensure proper defrosting and cooling temperatures are maintained. Keep different foods in separate sections (dairy products, meat and poultry, cooked foods, ready-to-make foods, vegetables and fruits, and foods that require freezing).
  8. Menu Planning: Plan a week’s family menu. It’s easier to cook when planned and everything is in place.
  9. Regular Cleaning: Clean kitchen towels, napkins, and covers every 15 days. Sanitize the kitchen sinks and dustbins regularly.
  10. Pest Control: Pest control in the kitchen is essential, especially to get rid of cockroaches, fruit flies, and mosquitoes.
  11. Surface Scrubbing: Scrub the cooking platforms and tiles at least once every 15 days. A clean and bright kitchen will make you happy and encourage you to cook. When you cook with happiness and love, the food will surely taste better!
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

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:

  1. Mix the grated jaggery and groundnuts.
  2. Add cardamom powder and mix well.
  3. 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, bonding, event management, Food, food carving, Health, heart attacks, heart diseases, high protein immune building, infants, infuse, Malnutrtion prevention, mile stones, nutrtional status, party world, satvik aahar, seasonal, Suphala care, supplies, traditonal, Uncategorized, Wellness

Expert Dietitian’s Guide to Bengal Gram & Coconut Salad for Gowri Ganapathi

suphalac

I was completely absorbed in the preparations for Gowri (Maha Lakshmi/Jeshta Gowri) Pooja celebrations, which fall on the 4th, 5th, and 6th days of Ganesh Utsav, celebrated on the 21st, 22nd, and 23rd of September 2012 this year. I was also involved in making several traditional Prasadam/Naivedhyam over these three days and, of course, indulging in all the delicious food prepared. However, as I always say and practice, anything in excess is dangerous. Enjoy moderate amounts without overloading your tummy, and savor what you eat, keeping all senses in sync!

Today, I would like to share a savory dish prepared during this pooja: Vatlya Dalichi Koshimbir (Bengal Gram Dal Coconut Salad). It’s one of the simplest yet most wholesome recipes, loved by both mother and son (Ganesha and Gowri/Parvathi)! It’s also prepared on the last day of Ganesh Utsav, but you can enjoy it anytime as a nutritious snack!

Ingredients:

  1. Soaked Bengal Gram – 150 gm (soaked for 6-7 hours in water prior to making)
  2. Fresh Coconut – 100 gm, grated
  3. Freshly chopped coriander – 1/2 bunch
  4. Ginger – coarsely pounded, 1 tsp
  5. Cumin seeds – 1 tsp
  6. Mustard seeds – 1 tsp
  7. Curry leaves – approximately 20 leaves
  8. Green chillies – 2-3, as per taste
  9. Asafoetida – 1 tsp
  10. Oil – 1 tbsp
  11. Salt – as per taste (lesser the better!)
  12. Lime juice – from 1/2 lime

Instructions:

  1. Heat oil in a heavy-bottomed pan and add cumin, mustard seeds, and asafoetida to crackle.
  2. Add chopped ginger, curry leaves, and green chillies. Mix well and leave on low flame for 2-3 minutes.
  3. Meanwhile, drain the water from the soaked Bengal gram, rinse it well, and add it to the seasoning mix. Cook on a low flame.
  4. Add the grated coconut, chopped coriander, and salt as per taste. Mix well and leave on low flame for 2-3 minutes.
  5. Add lime juice and serve warm.

Nutritional Benefits:

  • Bengal Gram: Rich in protein, carbs, fiber, minerals, and B vitamins.
  • Coconut: Provides protein, calories, medium-chain triglycerides (MCT), vitamins A and E, and fiber.
  • Coriander, Curry Leaves, and Green Chillies: Packed with minerals, vitamins A and C, and antioxidants.
  • Cumin and Mustard Seeds: Contain essential oils and antioxidants, adding warmth and flavor.
  • Asafoetida: Carminative, soothes intestines, prevents gas, and enhances flavor.
  • Oil: Adds fats and calories.

This salad is a complete, wholesome food. Treat yourself to this energy and protein-packed snack and feel the difference. Just remember to pre-plan by soaking the gram and grating the fresh coconut in advance.

Please remember, anything in excess is dangerous!

Ganapathi Bappa Moriyaa! Mangal Moorthi 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

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:

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

Method:

  1. Mix all the ingredients in the sequence listed above to make a soft dough.
  2. 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! 😊
  3. 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.
  4. 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!

balanced eating, bonding, decorations, eating just right, eco freindly, engagemnets, Food, Health, India, Karnataka and Maharashtra, satvik aahar, seasonal, sugars, Suphala care, traditonal, Wellness

Expert Dietitian’s Guide to Ganesha’s Beloved Kheer/Payas/Payasam

suphalac

Any festival is incomplete without the regional form of Kheer/Payas/Payasam offered to Lord Ganesha. As we enter the third day of Ganesh Utsav on 21st September 2012, here’s a little detail on Kheer. There are at least 50 variants of Kheer prepared across India that I am aware of, and there may be more! 😊 However, I have ensured that my version is not too elaborate, requiring too many ingredients or long hours of cooking. Typically, Kheer is a sweet made using milk (boiled to half its quantity on a low flame) mixed with sugar/jaggery, along with vermicelli/sevainya made from wheat or rice flour. It can also be made from broken wheat/semolina or cracked rice (Govindobhog rice is the best option for rice kheer) and sometimes a mix of rice and dals/pulses (green gram/bengal gram).

Note: When milk recipes are cooked on a low flame for a longer time, the taste is certainly richer compared to short-time, high-flame cooking!

My Version of Kheer:

Ingredients:

  1. Milk – 4 cups (boil on low flame for 30 minutes; leave a small porcelain dish in the pot to prevent spilling or burning)
  2. Jaggery – 1/2 cup (grated)
  3. Milk Maid – 100 ml
  4. Broken wheat (Bansi Rava) – 1/2 cup (soak for 30 minutes before cooking)
  5. Clarified butter (Ghee) – 20 gm
  6. Dry fruits (cashews, raisins, and almonds)
  7. Cardamom and saffron for flavor and color

Method:

  1. Pressure cook the soaked broken wheat with its soaking water for 4-5 whistles.
  2. Heat a frying pan, add ghee, and fry the dry fruits until golden.
  3. Add the cooked broken wheat to the pan and mix on a low flame for a few minutes.
  4. Add grated jaggery and Milk Maid diluted with 100 ml of water. Cook for 2-3 minutes until the jaggery melts, stirring continuously.
  5. Slowly add the reduced milk, keep stirring, and allow it to boil for 5-10 minutes on a low flame.
  6. Serve lukewarm.

Nutritional Benefits:

  • Milk: Rich source of protein, calcium, and vitamin A.
  • Jaggery: Rich in iron, minerals, and fiber.
  • Milk Maid: Provides calories, protein, and fat.
  • Broken Wheat: Rich in protein, carbs, vitamin B complex, and fiber.
  • Clarified Butter: A better fat option compared to saturated fatty acids and butter.
  • Dry Fruits: Provide vitamins, minerals, antioxidants, and fiber.
  • Cardamom and Saffron: Add flavor, natural color, antioxidants, and essential oils.

A complete food indeed! 😊 So go ahead and experiment with ingredients to make your version of a complete food Kheer.

Note: You can avoid Milk Maid if you have good quality milk, but you might need to boil the milk longer to make it creamy/thicker.

Caution: Anything in excess is dangerous!

Ganapathi Bappa Moryaa! Mangala Moorthi Moryaa!

Food, Nutritious Food, Suphala care, Wellness

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

suphalac

 

manohrangi-mata-durga

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.

balanced eating, confuse, eco freindly, engagemnets, Health, home made foods, India, infants, mile stones, party world, Suphala care, supplies, traditonal, Wellness, wellness consultants

Why Offerings made to God are so nutritious !

suphalac

With the upcoming festivities Ganesh Utsav celebrated across several parts of India,  ( The 10 day celebrations of Lord Ganesh, the Elephant Buddha!) most of us would be busy preparing for the event and most importantly preparing foods favourite to Lord Ganesh !

Interestingly I realised that all the various foods offered to lord Ganesh are complete and wholesome foods. I shall post 10 recipes over the next days which are wholesome and nutritious foods. Let me start with Lord’s fav food “MODAK”

There are several variations to Modak that have been adopted over several parts of India. However the traditional recipe is as follows :

Make a dough with rice flour cooked in milk, allow it to cool, now make a mix of jaggery, fresh coconut grated and cardamom powder. Make small dumplings as showing in the pic and fill the dumplings with this mix and steam in pressure cooker for 10 -15 minutes and serve hot with clarified butter !

Now is this stuff really wholesome and nutritious ? Lets see :

1. Rice – rich in carbs and high biological value protein

2. Milk- protein and calcium rich

3. Jaggery – Minerals and Iron apart from calories

4. coconut rich in fiber, several essential fatty acids , vit-E and A

5. cardamom spice to add the extra flavour and antioxidants to the sweet dish

6. Cooked over steam so no fat required except for 5 gm of clarified butter again a better option compared to butter and other saturated fats

Now should we call it a complete food, yes of course , so please go ahead and take a hands on now …………… 🙂

Always remember any thing in excess is dangerous !

Ganapati Bappa Moriyaa ! Mangal Moorthi Moriyaa!

balanced eating, big fat Indian weddings, bonding, chicken burgers, engagemnets, food carving, Healthy Heart, junk foods, Suphala care

Suphala Care at Kidzee BTM 2nd Stage

suphalac

Suphala Care just finished a health and wellness camp at Kidzee BTM 2nd Stage at Bangalore. Much has been made recently about the meals that our children consume in places such as school cafeterias and outside.  A general sentiment that these types of establishments place cost and convenience over nutrition and well being seems to be developing.

In case parents have ever suspected that your child’s nutrition takes a back seat to fun , we hope this engagement with Suphala Care at Kidzee BTM 2nd Stage has helped put your mind at ease.  And if you’re still not convinced, we invite you to continue visiting this blog as we continue our series about healthy bytes and food full of nutrition and wellness.

 

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

Thankyou All “Suphala Turns one today ! “

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?”

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?

More questions remain unanswered .

The person who was preparing the meal did not recognise the smell of the oil even upon heating and changing colour of the soy curry to black?

When children were served the food, and few complained of black colour .However they were forced to eat what was served, why ?

Who does the quality check and tasting the food before serving ? Was the person checking food not aware of the smell and taste and most importantly colour of the food(soy curry)?

It’s an unpardonable and heinous attitude of the school authorities leading to death of innocent children for no mistake. While this remains as one of the most shocking incidents of mid day meal program failure there are  “11 crore children, benefiting from hot cooked nutritious food in 12 lakh schools” as per  mid day meal scheme( http://mdm.nic.in/)

 Where is the scheme going wrong I have been visiting this link for mid day meal scheme closely for past few weeks http://mdm.nic.in/ and realize its a herculean task indeed! The website looks great on par with any other private organisations website rather more robust with various details related to  this scheme. Unfortunately like all the virtual updates look great but when it comes to commission these schemes practically there are several impending factors.  There is no one method which will go fool-proof and show great success.

Focus of Mid day meal scheme (MDMS) initially was to attract children and increase their enrolment in school and meal was an incentive. But sadly this remains only on papers every state with its changing political powers and bureaucrats ignores this scheme as this set of population is not a vote bank and there are no gains what so ever even if used as an agenda for political wins. However leaving aside the political gains for once we need to realise that we need to take the MDMS more seriously with an important purpose of providing a happy childhood to all children which is their right ! ( basic education and nourishing meal). Leaders and governments in power should also keep in mind that todays children are tomorrows youth/citizens and lets nourish them and not perish !

Our heartfelt condolences  to all the parents who have lost their children in this tragic episode of Mid  day meal food poisoning!  

–  Suphala  Care

 

 

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

Who am i?

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 🙂