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


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

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!


Uncategorized

Day 5 of Navrathri reap the benefits of Banana

​

Day V of Navratri – Mata Skanda Mata

With a gradual meal of complex carbohydrate on day four, today – day five is time again to rest your gut with some good dose of fructose and vitamins and fiber and yes an energy booster. Maa Skandmata is the mother of Kumar Karthikeya. Banana is offered to the Goddess as Prasadam. Prasadam of Banana will bring in general wellness.

Here’s more on goodness of banana : Beats fatigue, constipation, prevents acidity, instant energy, regulates blood pressures and brings in flawless glow on skin. With an average of 105 calories, banana is an excellent source of instant energy. It is especially great as an after workout food because it instantly replenishes the low levels of glucose in the blood. The probiotic effect of fructooligosaccharides (FOS) present in bananas, helps stimulate the growth of friendly bacteria in the intestine and protect you against gastric disturbances. It is also good for your bone health too. Fermentation of FOS reduces the pH in the gut thereby promoting calcium absorption which in turn builds strong bones. Banana stem helps to eliminate fluids from the body. This diuretic effect is thought to be useful in eliminating kidney stones and also help detoxify the body. The stem is also believed to dissolve stones.

Bananas actually protect you from muscle cramps. Because of its high magnesium and potassium content, bananas are the best way to replenish the minerals in your body. It helps relax the muscles and protects you from any further episodes of leg cramps. Bananas, being very rich in potassium and very low in sodium help manage blood pressure better. It aids in maintaining water balance in the body and detoxify the body to protect you against heart attack and stroke. Bananas are also very effective antacids. It coats the inner lining of the stomach and suppress acid secretion, thereby protecting you from stomach ulcers and acidity. Hence if your food on day four caused any form of acidity banana on day 5 is best antidote. Both the fruit and stem are rich in fiber and pectin which helps assist bowel motility and eases out constipation. If you feel your body dehydrated and depleted of electrolytes. Restore the lost potassium by eating bananas. The feel good factor after is certain, having a banana before bed can help promote sleep. The soothing effect is due to high levels of tryptophan which gets converted to serotonin in the brain. This not only improves your mood but also makes you more alert and improves your concentration levels. Apart from helping you get some much-needed beauty sleep, you can add bananas to your beauty regime too. So eat bananas for glowing skin and instead of making a face pack!

Uncategorized

​Day IV of Maa Durga Navrathri

Treat yourself to some delicious complex carbohydrate (when simple sugars + Starch+ Protein from Milk solids – and deep fried in Ghee) this is digested slowly and absorbed gradually with out causing spikes in your blood sugars even if you are a diabetic! So for once just enjoy your prasad to glorify your health! Yes always remembers any thing in excess is dangerous 🙂

The Day IV– of Navratri – Maa Kushmanda

The fourth day of prasadam gets a slightly more complex form of food yet provides complete and balanced nutrition. Maa Kushmanda is worshipped on fourth day. There has been so much talked about low sugar foods and low fat foods but remember we are again making a full circle that simple sugars in small proportions are required and equally important to fuel and maintain energy levels in the body and too less of fat can lead to several nervous disorders and general weakness. Hence no surprises for guessing, Maa Kushmanda improves the intellect and decision making ability. This is possible when u take foods that consists of fine balance of carbs, proteins and fats.

The Prasad that is severed on the day four is an adequately balanced food with all the key nutrients required for bodily functions and no wonder it is said that the universe is formed from the abdomen of Mata Kushmanda, meaning these nutrients are key to origin of life, development and survival – carbohydrate, protein, fat and water.

Malpua is the most common Prasad made on this day. However Malpua has several versions as per regional foods and made in north, west and eastern parts of India during festivities. The batter for malpua in some areas is prepared by crushing ripe bananas / pineapple/mangoes or (in Bangladesh) coconut, adding flour, and water or milk. While Bengali, Maithili and Oriya malpua is traditionally made only with thickened milk and a little flour (sometimes rice flour instead of wheat flour).is delicately seasoned with cardamoms. It is deep fried in oil, and served hot. The Bihari version of this dish has sugar added to the batter prior to frying, while the method prevalent in Odisha has the fritters dipped in syrup after they are fried. Malpua in northern India, particularly in Uttar Pradesh, Bihar and Rajasthan, don’t contain fruit. There are several variations, using some or all of the following ingredients: Maida (refined flour), semolina, milk, and yogurt. The batter is left to stand for a few hours before being spooned into a kadhai/deep frying pan [ of hot oil to form a bubbling pancake which should be crisp around the edges. The pancakes are then immersed in a thick sugar syrup. Though it is not made in the same manner in south of India but we do have similar food made of rice flour jaggery and ghee/oil called as (Attirasa/anarsa/ arise -rice pancake).

So go ahead and treat yourself to some delicious complex carbohydrate (when simple sugars + Starch+ Protein from Milk solids – and deep fried in Ghee) this is digested slowly and absorbed gradually with out causing spikes in your blood sugars even if you are a diabetic! So for once just enjoy your prasad to glorify your health and don’t skip ur exercise since u r feeling heavy 😉

Uncategorized

Day III of Navratri- ! Make the most of this day by offering your prayers to Maa Chandraghanta and consume plenty of milk based foods !

​Day -3 of Navratri – Maa Chandraghanta

The third day of Navratri is dedicated to Mata Chandra ghanta who carries the half form of Moon on her head is the third form. She is clam like Moon i.e. Chandra. She fulfils all the wishes and provides relief from worldly pains. She gets pleased by offering milk, sweets and Kheer.

After a detox with ghee on day 1 and ensuring good growth of gut flora by adding simple sugars and fruits on day two


your body is now ready to absorb protein rich complete food i.e.  milk and sweets made with milk. So enjoy a good dose of Payasam/Payas/Kheer/ made with milk and cereals (rice/broken wheat/semolina/sago/vermicelli).

Milk provides special and unique and complete nutrition that cannot be derived from any other type of food. Milk, when digested properly, nourishes all the tissues, promotes balanced emotions, and helps to balance all the doshas. It is one of the most important foods to promote ojas. According to Ayurveda, ojas is a refined substance the body produces from the most subtle level of proper digestion. Ojas brings strength, strong immunity, happiness, and contentment.

How to use Milk:  Milk should be brought to boil till the milk foams up, and then bring the heat down so the milk is on a slow boil for about 5 to 10 minutes. Heating the milk changes its molecular structure so it is much easier for human consumption, and it reduces Kapha, making it lighter to digest. Warm milk may be consumed with following foods such as rice, wheat, broken wheat, vermicelli,  sago, dates, mangos, banana, and almonds makes it wholesome and balanced meal in itself. Also remember Milk should not be mixed or eaten with sour, bitter, salty, astringent, or pungent tastes. When combined with incompatible tastes, milk becomes indigestible and causes the build-up of harmful toxins in the body.

Hence go ahead and nourish your self with goodness of milk and bring your self all the peace and happiness your body deserves !

Uncategorized

​Day II of Maa Durga Navratri. Unleashing the systematic body detox through Navratri Bhog / Prasad offered to divine form of woman Maa Durga (Mother Durga – Hindu Goddess)

The Second day of Navratri – Mata Brahmacharini
As per Hindu calendar it’s still the first day of Pratipada today 2Oct 2016. If you have followed the prasadam of ghee for first day, now this is the time to take simple foods like sugar and fruits on 2 Oct 2016

, the second form of Maa durga, Goddess Brahmacharini. She is the one who mediates and hence likes simple food. She is offered sugar and fruits. This increases the longevity of the family members. Same time very simple to understand once you have cleansed your gut, it craves for enzymes and simple sugars in order to provide quick energy and improve concentration levels of an individual. So its simple food, sugar and fruits sucrose and fructose and yes this will add a good dose of vitamins and minerals coming from fresh fruits. Remember it’s the whole fruit and will not rise your blood sugars unlike juices, squashes and jams or milkshakes

Uncategorized

​Unleashing the systematic body detox through Navratri Bhog / Prasad offered to divine form of woman Maa Durga (Mother Durga – Hindu Goddess)


Each one of us might have surely come across several method of body detox in the recent past, signifying how it refreshes mind and body wellness and energizes different center in the body. However as we look back into the religious traditions, we actually welcome various Gods close to every 3 months  and celebrate a Navrathri – 1. Chaitra Gowri – 9 days 2. Ramanavami – Navaratri 2. 3.Bhadrapad Ganesh Gowri – Navratri  4. Ashwin Durga Navratri 5.Margali – Shakhambari Navratri (south of India)
The first day of Durga Navratri : Dedicated to Maa Shailaputri

Maa Shailputri, the daughter of Himalaya is pleased by offering pure Ghee. This blesses the devotee with a disease free life. Meaning the first day of detox start with ghee, now being made popular in west as clarified butter ! Two scoops of Cow ghee on empty stomach and see the glow and magic you feel for your self !

Desi Ghee or clarified butter oil – often blamed for obesity and heart diseases – is not that bad after all.

Its found that the cow ghee could protect us from cancer. Cow ghee enhances the availability of enzymes responsible for detoxification of cancer-causing substances and decreases the availability of those responsible for activation of carcinogens, scientists from the National Dairy Research Institute (NDRI) have reported in the latest issue of the Indian Journal of Medical Research. Because of its high melting point its best to make sweets yet not harming the gut ! The new finding, however, does not mean you can go ahead with liberal amount of ghee in your food. Vitamin enriched ghee when taken in controlled portions does more healing than harming.

Jai Maa Durga !

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

Hypertension and Hyper tempting pickles!

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 chutneys
etc

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 🙂

Uncategorized

If you have diabetes please eat rice, banana and Ghee but eat the right way !

food image 2Here comes another important day the world diabetes day especially for Indians. With 40 percent of Indians being prone to diabetes call it syndrome x/metabolic disorders/lifestyle changes etc . Typically in India diabetics are asked to stop eating rice, banana and ghee.

The first thing once needs to understand is that eating rice / idly / dosa does not cause diabetes eating loads of rice with very little of dal and curry will spike the blood sugar levels. Low fats for diabetics but how much low is low and what type of fats? Too low of fats affects your brain functioning and poor lubrication to gut and joints.

The traditional Indian foods and eating practices hold good for us even today and are proved scientifically across the globe only fear is Ghee should not be patented by nations who never ate before we introduced to the rest of the world and now sold as “clarified butter” clarifying al l the misconceptions around this wonder food!

Rice:  Traditionally when rice is served on a plate before that there are at least two forms of curries, chutneys and dal in the plate and rice is served and topped with a dollop of ghee . How does this help?

Rice is a simple carbohydrate but remember it’s the richest source of biological protein compared to any non-vegetarian food followed by fish protein. So rich though not dense on protein is having high biological value protein, energy packed carbohydrate might cause sudden spike in the blood sugars this is where our traditional Indian food wisdom comes in, its mixed with curries – fiber and vitamins and minerals, dal – protein and ghee – which reduces the glycaemic index of the rice. So ideally you platter has a complex carbohydrate mix which is absorbed gradually without rising blood sugars. Agree? Well same goes with Idly and Dosa , or an aloo paratha if you smear a spoon of ghee on you idlys, or dosa or paratha it does the same thing reduces its glycaemic index and much better if you are also eating it along with you chutney sambar, sabzi and salad.Look at our traditional sweets each of it has a key ingredient ghee in it unfortunately now replaced by oils / dalda or Vanaspati.

Ghee:

Old is Gold so is our cow ghee let me not get into controversy of “cow”,:) or desi ghee (home made) it makes our brains sharp, lubricates our gut and bones, aids in constipations, melts hard fat deposits, delays gastric emptying by up-regulating the response of a gut hormone GLP-1. GLP-1 has a half-life of less than 2 minutes, due to rapid degradation by the enzyme dipeptidyl peptidase-4. It is a potent antihyperglycemic hormone, inducing glucose-dependent stimulation of insulin secretion while suppressing glucagon secretion. Such glucose-dependent action is particularly attractive because, when the plasma glucose concentration is in the normal fasting range, GLP-1 no longer stimulates insulin to cause hypoglycemia. GLP-1 appears to restore the glucose sensitivity of pancreatic ÎČ-cells, with the mechanism possibly involving the increased expression of GLUT2 and glucokinase. GLP-1 is also known to inhibit pancreatic ÎČ-cell apoptosis and stimulate the proliferation and differentiation of insulin-secreting ÎČ-cells. In addition, GLP-1 inhibits gastric secretion and motility. This delays and protracts carbohydrate absorption and contributes to a satiating effect Basically this means that it lowers the glycemic index and helps regulate the blood sugar response. So adding ghee to food, in this case adding it to rice, roti, dosa, idly, paratha lowers the glycemic index of these carbohydrate dense foods which on its own is pretty high on the GI. Whatever be your health condition minimum of 10 gms( two teaspoons of ghee) of ghee will certainly add zing and make the food more palatable.

Banana:

Recent research shows that high potassium foods help in prevention of renal and cardiac problems in diabetics . Beats fatigue, constipation, prevents acidity, instant energy, regulates …blood pressures and brings in flawless glow on skin. With an average of 105 calories, banana is an excellent source of instant energy. It is especially great as an after workout food because it instantly replenishes the low levels of glucose in the blood. The probiotic effect of fructooligosaccharides (FOS) present in bananas, helps stimulate the growth of friendly bacteria in the intestine and protect you against gastric disturbances. It is also good for your bone health too. Fermentation of FOS reduces the pH in the gut thereby promoting calcium absorption which in turn builds strong bones. Banana stem helps to eliminate fluids from the body. This diuretic effect is thought to be useful in eliminating kidney stones and also help detoxify the body. The stem is also believed to dissolve stones. Bananas actually protect you from muscle cramps. Because of its high magnesium and potassium content, bananas are the best way to replenish the minerals in your body. It helps relax the muscles and protects you from any further episodes of leg cramps. Bananas, being very rich in potassium and very low in sodium help manage blood pressure better. It aids in maintaining water balance in the body and detoxify the body to protect you against heart attack and stroke. Bananas are also very effective antacids. It coats the inner lining of the stomach and suppress acid secretion, thereby protecting you from stomach ulcers and acidity. If you feel your body dehydrated and depleted of electrolytes. Restore the lost potassium by eating bananas. The feel good factor after is certain, having a banana before bed can help promote sleep. The soothing effect is due to high levels of tryptophan which gets converted to serotonin in the brain. This not only improves your mood but also makes you more alert and improves your concentration levels. IF are a diabetic you can still eat banana at least thrice a week no harm.

We eat banana mashed in milk or curds along with rice in south of India and with puri or Chapati in north and western parts of the country. Again the same logic it is made complex by adding a bit of ghee, milk and mixed along with rice or roti and so absorbed slowly. So instead of silly bananshake try this form of banana recipe called as shikran eaten with staple cereals.

So people next time you diet or nutrition counsellor asks you to reduce or stop eating your staple food rice and change to foods of foreign lands like oats, corn flakes or asks to take olive oil instead of ghee and take pears and prunes and kiwis instead of our humble banana you please go prepared 🙂

Healthy balance diet consisting of foods from all groups timely meals ,medication and exercise will make your life merrier despite of “diabetes” and go ahead and eat your rice banana and ghee wisely without guilt or fear!

Uncategorized

Twinkling Three for Suphala Care

Suphala turns 3 tomorrow dedicating this year to my Gurus and teachers!
Guru Saakshath Parabrahma ! Guru is God!
I sincerely bow with heartfelt gratitude to all my teachers and a big Thank you
to Suphala patrons, and followers for making it bigger year by year.

Sincere Regards to my teachers, on Teacher’s day and Always…
Guru manifests in various forms and at times even without our notice. We later realize and might say, “oh my God when did my Guru bless me!”

A brief account of how I have across my Gurus in my life so far…..

Ever since my childhood , Nature in her wilderness was always my Guru which helped me appreciate and value the essence of life in all the magnificent creations of God. Swami Vivekananda’s inspiring quotes have always inspired me to abide by his Philosophy.

As a student , I was mentored, guided by two of the best Professors I have ever come across Dr. Vishnupriya Rao Paturi and Dr.K.V Dakshina Murthy, who groomed me to work hard, to be humble and humane despite what ever you achieve professionally. No amount of words would fill ,how much I learnt and cherished being their student, its truly Gods blessings that I found such scholarly and humble teachers.

Sometimes there are Gurus who dwell with out we being aware and one such experience is of Bhagwan Sri Satya Sai Baba, its only after a series of experiences that I realized about his bliss and grace behind all that I was doing.

My Parents have been a constant source of guidance and encouragement however old I grow, their selfless efforts have helped me do what I aspired.

The Universal Guru, Jagadguru Sri Guru Deva Dutta with out his blessings nothing is possible. From deep silence of Universe he whispers with out my knowledge and makes me realize the very purpose of my existence and who am I.

With heartfelt gratitude I bow to all my teachers and Gurus.

Uncategorized

Two Twinkling years of Suphala Care -Anniversary Offer

10501763_798309066868294_4882887084603628923_nDear Friends,

Suphala turns 2 years (on 5 Sep 2014) and has been successful in bringing health, happiness and wellness through the holistic Nutrition and wellness sessions online and in person. Thank you to all our patrons. Your support enthusiasm and participation has helped us grow from small 30 members to a wonderful 350 + group.

Here’s an opportunity if you are looking for holistic approach
to bring health and happiness in your life :
Register online @ www.suphalacare.com before 5 Sep 2014 and block your slot anytime (except Saturday and Sundays) between 10 to 30 Sep 2014 and avail flat 50 % on all consulting sessions, for first 25 bookings.
For Telecon Bookings call 9538895062.

Book you appointments now and avail  for special offer on first  25 bookings .

Uncategorized

The Party World and Pinata Cake overload!

WP_20130924_003chakli

 

 

 

The globalisation had opened the doors for international food chains and local markets to gear up to fill our tummies with all the possible junk on earth and ensuring empty pockets and health wise making us humpty dumpty ! As a kid of 1980’s I remember there were more of traditional foods prepared on festivals and the birthday celebrations at the neighbours next door was a humble plate of homemade Chiwra, besan or rava laddu and lucky a piece of cake. There was always plenty of water to drink and no other drinks. Firstly there were never so many bakeries even in big cities and ordering a cake was possible only if you were part of a filthy rich family who would also treat children with Coca-Cola, Thumps up and Gold Spot (present versions of Coke, Pepsi and Fanta)  In short The more the world is turning flat we are turning rounded! 🙂

Children today are exposed to a volley of fast food chains, the international food chains also helped locals to build big on Indian junk. The local vada pav chains which remained a humble meal of a middle class mumbaikar on missing his daba (lunch box) is no longer a quick  meal but helped in mushrooming several chains of vada pavs from Jumbo kings to Goli vada pavs coating them with extra butter, cheese, and preserved salt loaded chutneys. The makeover of the South Indian dishes  too are equally adding to the trauma of heavy snacking, Hot chips centres  named after almost all the famous Gods, the 99 varieties of dosa dosed with butter, cheese and cottage cheese in the name of variety and several traditional recipes are facing the brunt twist the dish fad. No wonder all this is leading to a threat to traditional foods which are actually fine balance of recipe made from various ingredients.

As a matter of fact all these changes are bringing a massive change in the concept of celebrations, the party world is gaining bigger ground with mushrooming event management agencies. Specially the birthday parties. An average birthday party has to have deep-fried crispies, soft drinks or so-called natural tetra pack fruit drinks, Pastry/ cake/ traditional sweetmeats, French fries, burgers and pizzas. These parties are sure shot ways of exposing children and spoiling their liking for natural flavours and raw foods. These parties only help us in losing pounds in valets and gain over the waist lines.

There is an equal amount of peer pressure on having theme parties with favourite cartoon characters and the foods. Hello Kitty, Barbie, Dora, Doremon, Spiderman, Superman and many more on the list. For instance Chota Bheem Birthday party irrespective of how much they really like all kids have started liking laddus and just like the character Bheem dose they don’t eat one or two but try to gobble two hands full, which is definitely not safe.

Why not have birthdays which focus on food habits and health. 20 minutes session on cats loaded with fun and action:

How do they help us in keeping pest free house? Cats have strong, flexible bodies, quick reflexes, sharp retractable claws, and teeth adapted to killing small prey.

One can enact this and will add to greater fun. High lighting the fact that cat eat well and hence have strong body and sharp brain.

How attentive Cats are and how well they concentrate?

Make very dull sounds and loud sounds and let children understand how cats can hear sounds too faint or too high in frequency for human ears, such as those made by mice and other small animals. This will help them understand the importance of listening more with concentration at school and at home.

Do Cats see in darkness, do they see things in colour or black and white? Can they smell like us??

They can see in near darkness. Like most other mammals, but cats have poorer colour vision. However they have fine sense of smell than we human beings. High light on eating all types of fruits and vegetables in raw form just like how a cat eats its prey and that shall make their vision stronger just like the kitty.

Can you make different cat sounds?

Cat communicates in a variety of sounds let kids make all these sounds and surely they would enjoy these sounds. Mewing, purring, trilling, hissing, growling and grunting.

Action based body language of cats The way they brush and stretch their bodies, yawn, hide, and this will indirectly make children warm up for an exercise before they get ready for party snacking.

Hello Kitty Contest :

Let kids sing cat based songs and let the best one win a prize!

Let them come with fully dressed hello kitty toy they own and let the best dressed kitty win a special prize.

Let them paint or colour a Hello Kitty portrait and carry this as a souvenir.

Make group of three or four kids and create their own pinnate salads and Hello Kitty using raw fruits and vegetables which will be creative and fun same time.

Snacks: Have salads cut in hello kitty face or a Piñata salad using colourful fruits and vegetables ad dry fruits and nuts instead of a cake. Have more salads and fresh fruits in the party apart from one or two regular snacks. Keep the Menu simple, a Salad, a fruit snack meal and a dessert they would relish the most. Too many items will confuse kids and yes we are exposing them to too much variety and quantity of food.

Dress Code:

Don’t embarrass the parents into buying party theme based clothes. Funny things doable at home can make it for a theme based dress code. Like a tail and a tattoo of cat moustache will be more fun. They don’t realise how much you have spent on a hello kitty piñata cake and gifting hello kitty kits and on adding variety of snacks. Kids would remember this party for long since they did so many things on their own and so much fun and learning. I am sure they would look forward for more such activity based theme parties.

Uncategorized

A Milestone in Indian Health Care !

polio free

A milestone in Indian Healthcare ! The 35 years of battle against Polio comes to an end ! Feel more gratified as I had been part of this mega programme for an important clinical research project and worked closely with WHO team. The experience was memorable  one and I feel lucky to get an opportunity to serve in one of India’s greatest health care battles!

Want to learn more :  http://uni.cf/1fdycMU

Uncategorized

Lets not confuse but infuse patients to eat just right!

new collage image for blog post

“The recent research finding has led to alarming interests from heart patients asking “so can we eat a pack of  wafers since sugars are dangerous for heart while fatty foods are fine !”

I am sure many folks like me are struggling hard to help patients understand what is required and how much is required and how to prepare!

Here is a small note for all my dear colleagues and regulars Suphala blog readers:

I think Nutritional Science is evolving with changing times and cannot just label previous research. Having said that it’s equally important to educate confused patients about what is good and what is bad. There is one single food which is super food and rest a junk. We are coming out with such extreme theories and generalizing it on mass populations irrespective of cultural and environmental divide.  For instance if you look at a normal middle-income South Indian to an equal American, the amount of food a south Indian consumes is rich in carbohydrates and rich in several anti oxidants and minerals , despite he is genetically more predisposed to Diabetes we cannot ask him to stop all carbs since these tend to rise blood sugars, nor  we have a stringent rule of making his diet sugar-free which might lead to hypoglycemia. While the American counter part who is exposed to a larger meal, with more refined foods and ready to eat food stands at equal risk of chronic disorders  like diabetes, obesity and hypertension, since his food is doubly rich in carbs, protein, as well as fat. Fine balance is helping them understand and adopt to foods in balanced proportions. Can you stop all the stores that sell cup cakes and burgers , answer is NO. I think even before such research comes to light bringing fats as one cause for heart diseases for 5 decades and now we conclude that ooh no its sugars now. I think the missing link here is that in 5 decades we have learnt to make  not only graveyard of animals in our gut but also graduated to consuming large portions of sugar rich diets. The vegan trend has helped us contain with animal foods to some extent but has probably directed us to soothe our tongue and tummy on sugars. Why do we need sugar, cream, yoghurt to make a fruit smoothie can’t we much and eat one nice juicy fruit as is ?
Fresh salads seasoned with lime juice is best option why do we add loads of honey and fresh creams and cheese and do sugar and fat fortification. The problem is not with new research but with new-found cooking methods and our adaptability to eat loads of fatty and sugar rich foods and paving way to not just heart attacks but to several life style diseases and disorders.
I am sure there must be so many feeling happy about the sugar story and heart attacks and enjoying a double dose of fatty chicken burger shunning the home-made pan cake for its sugar and then jam / maple syrup on it ! No no its bad for health will lead to heart attacks. Sooner we shall also see bill boards screaming sugar-free list of desserts inviting more chemicals in our foods and probably another 5 decades down we read an article if we survive 🙂 that synthetic sugars are found major culprits ! leading cause of heart attacks ! ” Go for natural sugars its healthy !  So to conclude which type of foods lead to more heart attacks will only mislead people by dwelling into wrong food habits.

So my fellow health and Nutrition consultants let there be sophisticated nutritional sciences  research for areas less explored. We all very well know that human body is a magnificent creation of some super natural power and the digestive system is designed with host of enzymes and acids that synthesize foods from various food groups and most importantly we need to tune a fine balance of foods from all food groups. Lets provide a holistic perspective of food that will nourish and not to scare our innocent patients with a specific food group. Promote and encourage cooking food at home and it shall surely bring in balance in what we all eat. ! So please  eat sugars, fats, proteins and all foods giving vitamins and minerals as we need all of these in different, small/ large portions.

“Lets  make an effort learn to fine tune and balance our bodies by eating not too loose or too tight but eating just right !”

Uncategorized

First Anniversary Message Note from Suphalacare Office Banglaore :

As we celebrate the First successful year since inception of Suphala Care on 5 Sep 2012, this also coincides with the National Nutrition Week in India (1 to 7 Sep very year)

After a lot of thinking and wondering what should be the key message from our office as part of Anniversary celebrations and National Nutrition Week. We realise that we have been moving from traditional foods to more ready to make and relish foods which do not nourish us in real sense except taking care of our tongue 🙂 !

Lets stick to the traditional foods with limited servings, as we do not exert ourselves like we did 5o years ago, when none of the current modern machines existed and all forms of cooking and means of transport and communications required physical efforts.

Basic Meal

In short : ” Eat traditional recipes, organic foods in whole forms , go less on fats, and small portions at regular times and do not forget to bend your bodies and enjoy your dose of physical training everyday !”

 

 

Lets make efforts to build a Malnutrition free India.

How can you contribute : Do all of these or at least one of these :

1. Cook how much you need and share if excess

2. Introduce healthy eating habits in your children

3.Do not waste food.

4. Say no to vacuum pack tins, packets and all plastic snacks and soft drinks

5.Help an undernourished child if you come across

 

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

Thankyou All “Suphala Turns one today ! “

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?”

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

 

 

Uncategorized

India and Foods of the Foreign Lands

 

I have been on rigours tours of 3/4 days travelling around 3000 odd kilometres in Western Ghats of Kerala and Karnataka. Since these trips were family trips with a 3-year-old kid we made a point that we stop at decent hotels for lunches and dinners that serve hot food and  grabbed all coloured fruits and veggies to snack on the way bought from little hamlets bordering state and national highways. The flavours of sweet and sour totapuri mangoes laced with red pepper powder and salt was no less than a treat that one usually would enjoy with a packet of potato wafers rather I would say a wiser and zing choice. Jack fruit was another great snack that gave a miss for lunches on few rides   bright yellow  with sweet-smelling fragrance was surely no less than a black forest cake.  Star of the snacks was indeed Star Fruit with its aromatic and distinct tangy flavours added sparkle in the tours of course we never miss the humble Banana! Cucumber slices, Coconut water and sugarcane juices kept us well hydrated to brave the summer heat . 🙂

While we made a conscious food choices as a family. I realised that the interiors of these two states grow fruits and vegetables in plenty. I was ghastly surprised by the number of tiny outlets  selling all the top brands of soft drinks or thanda and all brands of junk snack rather call it plastic snacks in plenty apart from local breads, cakes and all sorts of biscuits . It’s an irony to see young kids in small hamlets buying a five rupee worth plastic snack and denied of fresh fruits and vegetables as they are sold in bigger cities and food factories for a ransom price.

Foods

 

A decade ago as a student of Community Health and Nutrition , I was studying Food Ecology as one of the subjects and had worked on few projects on tracing  food products from making to market and identifying the hurdles at each stage and methods to be adopted to curtail. However in none of the paths that I had traced neither the MNC market (never existed) and nor did the food advertisement had any major influence then.
Now I strongly understand to what level a food advertisement can impact irrespective of the economic, social,cultural and educational levels of an individual . Also thanks to the mini / economy  packs specially designed to target poor rural India 🙁

I was pacifying my self that ok at least we three as a family are not choking ourselves with these junk foods and with a hope that there would be many more like us………………………

Lets make a conscious effort to avoid hazardous foods and help our children in making wise food choices . This will also help them to nurture nature in true sense !