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What Foods Help You Sleep?

Category:Indian Dietitian Online,Nutrition Articles Tags : 

Having trouble falling asleep?

Certain foods are known to calm the brain and help promote sleep so eating the right things in the evening is definitely part of the recipe for a good night’s sleep. Research that what you eat can affect your sleep. One of the ways to a restful sleep at night is to keep the brain calm rather than agitated. Tryptophan, an amino acid, helps to make serotonin and melatonin which are important neurotransmitters that affect sleep. 

Here are some Tryptophan-rich foods to eat at night:

  • warm milk, 
  • curd, 
  • chamomile tea,
  • banana, 
  • raisins,
  • almonds and walnuts, 
  • fish, 
  • sesame seeds
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What Foods Help You Sleep?

Here are some tips to fall asleep:

  • Indulge in stress busting activities before bed time, like listening to music, reading a book, take a warm water bath, drink a glass of warm milk with a pinch of nutmeg or a cup of chamomile or liquorice tea.
  • Put a few drops of lavender oil on your pillow or behind your ears.
  • Avoid caffeine -coffee, tea, soft drinks, chocolate and nicotine (cigarettes and other tobacco products) close to bedtime 
  • Eat at least 2 hours before your bedtime.Eating before bed can cause the body’s metabolism to slow. The body slows down its functions at night to prepare for sleep, but consuming foods, especially those high in carbs, can make it harder to digest and also results in weight gain.
  • Don’t exercise close to your bedtime. Exercise raises your body temperature, speeds up your heart rate, and stimulates your nervous system. Intense exercise done too close to bed lead to interrupted sleep in some people. 
  • Try some breathing exercise-alternate nostril breathing is known to help
  • Keep the room temperature between 15C-20C if possible. This is supposed to be the optimal temperature for sleeping.
  • Avoid looking at screens/gadgets just before bedtime. The blue light that’s emitted from these screens can delay the release of sleep-inducing hormone called melatonin. It is also said to increase alertness and delay sleep.

Sweta Uchil

Online Indian Dietitian


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Stress and Weight Gain: Understanding the link between Stress and Weight Gain

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The Stress – Weight Management Issue

Stress is the way a person responds to pressure from various situations and it affects mental, physical, psychological and emotional well being.Most of us are victims to stress. We cannot change our surroundings but we can definitely change a few things in our lifestyle!The demands of a job, relationship with colleagues, personal ambition, and competition are other reasons for stress in the lives of most people now a days. Especially at such places, stress is also linked to many addictions like overeating, smoking, drinking, and drug abuse.Physical problems associated with stress range from something as common as a headache to long term stress diseases like, digestive problems including ulcers, insomnia, fatigue, high blood pressure, nervousness, heart disease, strokes and even cancer.It may even lead to emotional disturbances like, anxiety, anger, depression, irritability, frustration, over-reaction to everyday problems, memory loss and a lack of concentration for any task and psychological problems like withdrawal from society, phobias, compulsive behaviors, eating disorders and night terrors

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Stress and Weight Gain

Stress Management

Stress management involves a complete behavioral change including a change in the lifestyle and attitude.Stress is known to induce eating disorders and addictions. Diet management is an important part of a lifestyle modification and a well nourished body is less prone to the ill effects of stress.

Eating when stressed out

Processed foods, fast foods, stimulants and addictions make and stressful condition worse.Another problem that people may face during stress is that of overeating.

During a stressful condition, hormones are released in the body and these cause an increase in the utilization of the stored fats and carbohydrates for instant energy.Once the stressful condition subsides, these hormones continue to stay in the body leading to an artificial craving for food. That’s when we end up consuming an unnecessary amount of fat and carbohydrate rich foods.Stress often leads to stomach cramps, constipation and digestive problems. A diet rich in vegetables provides not only fibre, but also amino acids which produce seratonin; a compound that has a soothing effect on the brain. Apart from this, maintaining fixed meal timings and having small frequent meals also help in beating the stress!

Sweta Uchil

Online Indian Dietitian

JOIN our Holistic Approach to tackling Stress and Weight Gain: Indian Weight Loss Package


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What are Carbohydrates?

Category:Indian Dietitian Online,Nutrition Articles Tags : 
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What are Carbohydrates?

Wondering what are carbohydrates? What’s the big deal about Low Carb Diets?
Carbohydrates are obtained from staple diet and provide energy to body. Carbohydrates are the main source of calories in our meal. Carbohydrates are divided in two categories: Simple and Complex. Simple carbohydrates are sugar and starches. Complex carbohydrates are obtained from vegetables, whole grains and pulses. 

Carbohydrates have been targeted by various diet communities as the culprit of obesity. Well, this may be true but “all carbs are not bad’. They have to be eaten wisely. Firstly, differentiate between the simple and complex carbohydrates. Simple carbohydrate energy is obtained from sugar. Other sources are:
Biscuits, Cakes and pastries, Chocolate, Honey and jams Jellies Brown and white cane sugar Pizzas Prepared foods and sauces Soft drinks Sweets and snack bars.

Complex carbohydrates are found in:

  • Barley 
  • Beans 
  • Brown rice
  • Chickpeas 
  • Lentils 
  • Nuts 
  • Oats 
  • Parsnips 
  • Potatoes 
  • Root vegetables 
  • Sweet corn 
  • Wholegrain cereals 
  • Yams

How many calories does Carbohydrates provide?

Each gram of carbohydrate provides 4 Kcal. 

How much carbohydrate does one need? 

Recent studies have shown that excess of carbohydrates which are not used up by the body is converted into fat and stored in the body which is one of the main culprits of weight gain as well as cholesterol problems.

That’s right-cutting carbs can have a three fold benefit.

1. Helps in weight loss

2. Helps in reducing sugar levels in diabetics

3. Helps in reducing the cholesterol levels.

In a low carbohydrate diet, the calories will be made up by fat and protein. 

Which carbohydrates should you skip? 

It is best to avoid the easily digested refined carbohydrates obtained from refined grain flour (maida/suji): white bread, white rice, as well as pastries, sweetened beverages, highly processed foods. These contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease. 

Which carbohydrates can you eat? When and if you do eat carbohydrates, it’s best to eat whole grains like brown rice, dalia/broken wheat, poha, oats, barley, millets like ragi rather than refined carbohydrates.


Sweta Uchil

Online Indian Dietitian


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Ayurvedic Ginger Pickle for digestion

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In Ayurveda ginger is used to relieve various conditions from aiding digestion, to relieving inflammation, colds, nausea and much more.

For those who have digestive problems, ginger is great as it can stimulate the digestive juices and increases the flow of saliva. Eating a little ginger in lime juice with a little salt is recommended before eating a meal.

Try this instant ginger pickle recipe to prepare digestion before a meal:

  • Fresh ginger root:2 inches
  • Lemon or lime juice: 1 nos.
  • Rock salt: to taste
  • Raw honey(optional): to taste

Method:

Peel and grate the fresh ginger and place in a jar. Stir in the lemon or lime juice, the salt and the honey.

Eat some ginger pickle just before meals as an appetiser or digestive aid.

This instant pickle can last for several days when refrigerated.


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PERSONAL INDIAN DIETITIAN (Desi Diet Plans)

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Mango Dosa (Gluten Free Mango Pancakes)

Category:Indian Dietitian Online,Online Dietician India Tags : 

It’s mango season,and who doesn’t love mangoes?

Mango is high in fibre, and loaded with vitamins A and C. It also contains folate, B6, iron and lots of antioxidants.

I just had to try something different.I tweaked this traditional Manglorean(a small seaside town in South India that my side of the family is originally from) Sweet Dosa recipe and added mangoes instead of cucumbers.As a kid,I grew up watching my mom and gran starting the next day’s breakfast preparations a day in advance.We always woke up smelling the wonderful aromas wafting from the kitchen. This recipe too is no exception,I had to soak the rice once we were done with breakfast,grind it in the evening and let it ferment overnight,and voila the batter for the next day’s breakfast was ready.
Traditionally it’s made with either Southekai(Kannada for cucumber) or with watermelon. Otherwise it has all the original ingredients like:

Beaten rice/Rice flakes: ‘Poha’ is rice that is dehusked and then flattened into light flakes. Traditionally flattened with iron rods,it used to contain more iron than regular rice.
Jaggery: or ‘gur’,is a traditional non-refined sugar(made from either cane sugar or from date palm) which is rich in non-heme iron and other mineral salts.

Fenugreek seeds: ‘Methi’ seeds as it’s commonly known in India, is a known galactagogue and recent studies have shown that it has cholesterol and serum glucose lowering properties as well.
Ingredients:

  • Rice: 1 cup
  • Flattened rice/Poha: 1/2 cup
  • Jaggery(scraped): 3/4th cup (or sugar-1/2 cup)
  • Yogurt(preferably homemade)-1/2 cup
  • Fenugreek/Methi seeds-1/2 teaspoon
  • Ripe Mango:1 big or 2 small
  • Salt:1/2 teaspoon

Method:

  1. Wash the rice and the fenugreek seeds,then soak it in water for at least 6-7 hours.
  2. Wash and drain the flattened rice and let it stand for about 10-15 mins.
  3. Grind all ingredients(except the mango) till you get a fine batter.Let it ferment for at least 8-9 hours or overnight(works well in warm weather). The batter will double in volume.
  4. Make a puree of the mango pulp(when sugar is added to this pulp,it’s called ‘aamras’).If using cucumber instead of mangoes,then grate half (a big) cucumber and mix with the batter.
  5. Mix this puree with the batter and pour a ladle of the batter onto a hot non-stick pan and spread.
  6. Cover with a lid and cook on medium flame for two or three minutes. Then cook uncovered till the dosa is done.
  7. Serve hot(you can serve it with cut mangoes or even with some ‘aamras’).

Note:

  1. If the weather is not warm enough(as was the case when I made it),the batter will not ferment and the dosa will not get tiny little holes on it( the dosa will be flat as seen in the snap).
  2. The jaggery tends to add a brownish colour to the dosa(if you add sugar,the dosa will turn out a lovely yellow colour) but the dosas are more nutritious when made with jaggery.
  3. Traditionally the dosa is eaten hot with a little ghee spread on top. Since the dosas are sweet, you can eat it as it is.
  4. I used the Scarlet Sweet mango for this recipe,you could use any of the sweet mangoes available.

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Green Apple Panna (An Indian style Summer Drink)

Category:Indian Dietitian Online,Online Dietician India Tags : 

Beat the heat with this variation of the popular ‘Aam Panna’- The Apple Panna!!

Traditionally in North India, ‘Panna’ is made from green mangoes (unripe) and had as a drink during the sweltering summers. The unripe mangoes are tart which adds a different flavour to this drink. Added to that the different spices makes it an unusual, yet tasty drink. The Black salt /kala namak used in this drink is a type of salt found in India which due to the sulfur content, gives a distinct aroma and taste.
Since fall is also the season for apples and everyone seems to be making desserts with them, I thought a ‘Green Apple Panna’ will be a welcome change!
This recipe was tested out and also photographed by Taranjeet Kaur-Kothari. Thanks a ton TJ- the photos are superb ( do we see a budding photographer and blogger in the making???).

Green Apple Panna-An Indian Style summer cooler

Ingredients for the Green Apple Panna:
  • Green apples(Granny Smith) – 4nos.
  • Roasted cumin seeds – 1 tsp
  • Sugar: 4-5 tsp (or according to taste)
  • Black salt- 1 tsp
  • Lemon-1no.
  • Mint leaves- a few
  • Green apple chunks – 20-25g (optional)

Method:

  1. Coat the skin of the apples with a little oil and bake( or roast over a flame) till soft.
  2. Scoop out the pulp and mash in the mixie with lemon juice with water, sugar, mint leaves,black salt and roasted cumin.
  3. Whisk thoroughly.
  4.  Let the panna cool down and then add lots of crushed ice to the panna.
  5. Add green apple chunks(optional)
  6. Garnish the Green Apple Panna with some mint leaves and serve chilled.

Note: Black salt/Kala namak can be found in all Indian grocery stores.


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

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Zucchini is a member of the gourd family and is a low calorie, high fiber, antioxidants, B vitamins and minerals like zinc and magnesium.
Majjige huli is a popular curry in Karnataka. It’s called “Morkulambu” in Tamil Nadu, “Majjiga Pulusu” in Andra Pradesh and “Moru Curry” in Kerala-just goes to show the similarities in cooking styles in South Indian cuisine.

‘Majjige’ is ‘buttermilk’ ,while ‘huli’ is ‘sour’ in Kannada. Usually majjige huli is made with one vegetable (like cucumber, eggplant, ashgourd, spinach,etc). I had a couple of Zucchinis in the fridge and decided to use it as the vegetable in the majjige huli.

Ingredients for the majjige huli:

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

For the tempering:

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

Method:

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

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


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Cauliflower Sabzi (Cauliflower and tomato sabzi-No Onion)

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Cauliflowers are a good source of vitamins like vitamin C and K , thiamin, riboflavin, niacin, magnesium, phosphorus, vitamin B6, folate, and beta-carotenes, minerals, proteins, antioxidants, phytochemicals and fibre. The sulphur content of cauliflower has been found to benefit heart health and fight cancers.

Ingredients for Cauliflower sabzi:

  • Cauliflower: 1 medium , cut into bite size florets
  • Tomatoes: 3-4 medium, finely chopped
  • Garlic(optional): 1-2 cloves, finely chopped
  • Green chilies: 1-2
  • Red chili powder: 2-3tsp (as per heat tolerance)
  • Coriander: 1tbsp
  • Cumin powder: 1 tsp
  • Cumin seeds/jeera: 1 tsp
  • Turmeric: 1/2 tsp
  • Corriander/Cilantro leaves: 2 tbsp chopped (for garnish)
  • Oil: 3tsp
  • Salt: to taste

Method: 

  1. Heat oil in a kadai, add the jeera and turmeric powder, then the tomatoes and salt and saute till the oil leaves the sides.
  2. Add the cauliflower florets and mix well. Cover and cook on very low flame (you can also use a deep steel plate with sides as the lid and add some water on the top, the cauliflower will cook in it’s own water).
  3. Keep checking and mix well, sprinkle a little water if needed. Switch off till the cauliflower is cooked.
  4. Garnish with cilantro and serve as a side with rice and dal or with roti’s.

 

 


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Mangalore Basale Curry (Malabar Spinach and Whole Moong in coconut gravy)

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Basale soppu or Malabar /Ceylon Spinach is also called as mayalu in Marathi and poi in Gujrathi . It’s very common to see houses in Mangalore growing it and Basale ghassi or Basale koddel is a specialty of the region. Malabar spinach is rich in vitamins A, C, iron and calcium, and is also good source of soluble fiber.  The addition of green moong not only increases the protein conent of the dish but also adds a lot of flavour to it.

I was lucky to find the seeds locally and have been making this curry with homegrown organic basala. This is how Basala and payar (whole moong) curry is made in my family.

Ingredients for Mangalore Basale curry:

  • Green moong: 1 cup (wash and soak for an hour)
  • Basalla /Malabar Spinach: 3 cups (washed, chopped, both leaves and stems are traditionally used)
  • Tomato: 2 small or 1 Big
  • Salt: to taste
  • Tamarind paste: 1/4tsp

Grind together:

  • Grated coconut/dessicated coconut: 1 1/2 cups
  • Onion: 1 medium, sliced
  • Turmeric: 1/4tsp
  • Red chili powder(or 8-10 whole dried byadagi chilies roasted): 1-2tbsp (as per your heat tolerance)
  • Coriander powder (or 1 tbsp corriander seeds roasted): 1tbsp
  • Cumin powder: 3tsp
  • Mustard seeds:1/2 tsp (optional)
  • Garlic: 2 cloves

Method:

  1. Pressure cook the moong and the basale (leaves and stem) without adding salt for one whistle.
  2. Grind the ingredients mentioned under grind together to a smooth paste and keep aside.
  3. Open the pressure cooker (if it’s too small, then transfer contents to a deep vessel), add the ground masala, little water, cut tomatoes, tamarind paste and salt.
  4. Allow the curry to boil vigorously for five minutes, check for salt, tamarind add more if required. Adjust the consistency if needed before switching off.
  5. It is traditionally served with rice, but tastes great with chapathis too.

Note: You can add seasoning/tadka if you want, but it isn’t added in our family recipe.