Healthy Recipe-Turmeric Milk

Turmeric Milk Is Excellent For Boosting Immunity, Good Sleep, And Detoxification -

Golden Milk is a delicious drink made from turmeric and it has many health benefits for the whole family. Golden milk is used as a natural remedy for a wide range of health issues. Some of the health benefits of this delicious golden liquid can help to reduce inflammation in joints, boost your immune system, maintain a healthy heart and cardiovascular system, help lose weight, and keep blood sugar levels in check. There is also evidence that turmeric has anti-cancer properties.
The two main ingredients in the golden milk recipe are turmeric and black pepper which is combined with water to make a yellow paste.
• Heat 2 cups light, unsweetened Milk (or almond or soymilk or Coconut milk )
• Add 1/2 tablespoon peeled, grated fresh ginger
• Add 1 tablespoon peeled, grated fresh turmeric
• Add 3-4 black peppercorns
• Heat all ingredients in a saucepan
• Stir well
• Bring to a simmer and simmer covered for 10 minutes.
• Strain and sweeten to taste (if desired).

Regards

Dietitian Priyanka Mittal

NUTRITION WEEK -HEALTHY RECIPE -Black Chana and Moong Salad

Being low in fat, high in dietary fiber and rich in vitamins and minerals, black chickpeas (Black chana) can indeed be a healthy addition to your diet. Black chana and moong salad is one dish which makes its accompaniments tastier. The recipe of Black chana and moong salad is very simple and can be made in restaurant style and street chaat using a few ingredients. The time taken while preparing Black chana and moong salad is few minute. Black chana and moong salad is a good healthy option to prepare when you have a get together at home or kitty party and breakfast option as well. It can be used as Tiffin lunch for kids also as for kids it is the best source of Proteins, minerals, and vitamins. We can consume it before lunch and dinner so that we can fulfill our body requirement in terms of Proteins.
Ingredients to make Black chana and moong salad
• Black chickpeas ( Black Chana)
• 1/2 cup all peppers ( green, red and yellow)
• 1 tbsp coriander and mint leaves, chopped
• 1/4 cup shredded purple cabbage
• Dressing:
• 1 tbsp Lime juice
• 1 tsp Salt
• 1/2 Tsp chat masala
• 1/4 Tsp black pepper powder
• 1 tbsp green chutney
Method
1. Mix all ingredients of dressing, mix well and keep aside.
2. In a mixing bowl, add the veggies and chana and moong and mix it well.
3. Add the dressing and toss it.
4. Serve as your healthy breakfast.

Regards
Dietitian Priyanka

Healthy Diet Namkeen/Mixture Recipe

§  2 Cup Cornflakes (Dried)

§  2 cups Puffed Rice

§  2 Cup Poha (Dried)

§  ½ Cup Peanuts

§  ½ cup Roasted Black Gram/ chane.

§  1/3 Cup Cashew

§  1 /2 cup Raisins

§  ½ cup Almonds

§  8-10 Curry Leaves

§  1 tsp Asafoetida

§  ½ Teaspoon Red Chili Powder

§  ½ tsp dry Mango powder 

§  1/3 Teaspoon Turmeric

§  Salt As Per Taste

§  3-4 Tablespoon Oil

• Take a pan or kadhai, heat 3 tablespoon oil in a pan .
• Add Peanuts and cashew,  almonds in the oil and fry them for 5 minutes till they turn golden brown.
• Add 8-10 curry leaves and fry them for 10 seconds. Don’t Over fry curry leaves.
• Now add dried cornflakes and dried poha, puffed rice and roasted chana to the pan and roast them for 5 minutes. Don’t Cover the Lid of the pan. It will add moisture to your mixture.
• Add ½ teaspoon red chili powder, 1/3 teaspoon turmeric powder, mango powder, asafoetida and
  
  salt as per taste.
• Mix well all the ingredients well and again roast all the mixture for 5 minutes.
• Switch off the flame and remove mixture in a bowl and let the mixture get cool down.

Store your diet mixture in a covered jar and enjoy your diet mixture with tea and juices.

DETOX DRINK

Detox Drink-Will help you to detoxify your body and reduces belly fat.

All of the ingredients are natural in the flat tummy water recipe and can be found at your nearby grocery store.

·        5 cups of filtered water

·        1 cucumber, sliced

·        1 tbsp of grated ginger

·        1 lemon, sliced

·        5-8 mint leaves

·        1 tbsp aloe Vera  

Allow the blend to infuse overnight

10 Best Diet Tips For Over 50’s

Being active and eating right is crucial during the graying years, especially after 50. By adopting appropriate lifestyle modifications and correct dietary alterations, older people can lose excess weight fast. They can also remain alert and active and reduce the risk of developing various age related problems. While there are no guarantees that a healthy lifestyle will keep all diseases away, these dieting tips will certainly improve the physical and emotional well-being of older people.
 

Diet Tip No. 1. Follow a diet that contains plenty of soluble fiber. This helps you lose weight fast, improves digestive functions, and rids the body of toxins. Soluble fiber is found in oat bran, beans, whole grains, all vegetables, and fruits.

Diet Tip No. 2. Eat food that is rich in antioxidant properties — beta carotene, vitamins C and E, and selenium. Enjoy whole fruits, vegetable juices, dark leafy greens, alfalfa sprouts, and whole-grains. The wider the range of colors on the plate, the better the array of nutrients provided. Studies have shown that elderly people who ate five or more servings of fruits and vegetables each day lost weight faster and had a 39 per cent lower risk of stroke and angina than those who did not.
 

Diet Tip No. 3. Switch to monounsaturated fats like olive oil, almonds, canola, and fish oil. Choose whole grains over refined foods like white flour and white rice.
 

Diet Tip No. 4. Watch out for foods and beverages that are high in calories and sodium. It might not be possible to avoid them completely, but try reducing the portion sizes.

Diet Tip No. 5. Eat five to six mini meals a day instead of two or three large meals. These mini meals may include fresh fruits, low-fat yogurt, whole grain salads, sandwiches, sprouts, soups, and oats. 

Diet Tip No. 6. Reduce consumption of stimulants like coffee, colas, tobacco, and alcohol and drink at least eight to ten glasses of water every day.
 

Diet Tip No. 7. Eat some raw foods as they contain biologically active components called enzymes. Enzymes play an important role in all metabolic activities that go on in the body.
 

Diet Tip No. 8. Get enough calcium through low-fat milk and dairy products, dark leafy vegetables, flaxseeds, sesame seeds, and legumes.

Diet Tip No. 9. Exercise regularly and remain active by doing outdoor activities like gardening, swimming, walking, or cycling.
 

Diet Tip No. 10. Finally, set realistic weight loss goals. Older people experience slowed metabolism, lowered lean body mass, and difficulty burning fat and losing weight. So be patient and stick to the diet

IMMUNITY BOOSTER FOODS

ALMONDS

• Almonds are a healthy food because of the high vitamin , protein, and mineral content, and almost zero cholesterol, which prevents coronary cardiac diseases and strokes. They also have high vitamin B complex level, which helps in the proper almonds contain a high percentage of phosphorus, it can help your kid attain stronger bones and teeth functioning of the enzymes. Almonds are an incredible source of vitamin E. It helps to build muscles, maintain the skin, cure skin related problem, and act as an antioxidant that is soluble in lipids. Almonds are a source of many nutrients which help in the development and health of the human brain. They have been connected to a higher intellectual level and they have long been considered an essential food item for growing children. Regular consumption helps to increase the level of high density lipoproteins (HDL) and they reduce the level of low density lipoproteins (LDL).

BERRIES

• Fruits are different from vegetables because fruits come from the flowers of a tree or plant. When you cut a fruit open, you will find seeds inside. Fruits can be eaten fresh or from cans. Some fruits can be frozen. Fruits help to build healthy blood cells. Vitamin C, an important vitamin that helps a body to heal from cuts and wounds, also helps bodies grow healthy and strong. Vitamin C comes from many of the fruits we eat. Another important mineral in fruits is potassium. Potassium helps your heart to stay healthy and strong. Packed with Vitamins C and E, berries truly are a nutritional powerhouse. Some of your best bests are common berries like raspberries and blueberries, try eating berries with yogurt, another great-immunity boosting food. Berries are bright, flavorful, and sweet superfruits.

Yogurt 

• Foods from dairy group help to buildstrong bones and teeth. When babies are first born, milk is the first food they receive.Milk is also used to make butter, cheeses, and ice cream, curd . Dairy products give the body calcium, Proteins, Vitamin D and also a good source of Potassium. 
• Yogurt is a good source of Vitamin A and D, which plays an important role in maintaining a strong immune system.Improve bone health 
• Additionally, the magnesium in yogurt, works as a muscle relaxant and has a calming effect on the body. Yogurt contains some of nearly every nutrient that your body needs.
• Lemon
• Drink lemon water every day and you’ll reduce your body’s overall acidity. Lemon is one of the most alkaline foods around. Yes, lemon has citric acid but it does not create acidity in the body once metabolised.
• Lemon juice containing vitamin C helps improving the immune system. Kids generally have delicate immune system and are susceptible to different diseases.Lemon juice is known to be highly effective against cholera.
• The juice also has digestive properties, so it can be given when your child is suffering from dyspepsia, constipation, and biliousness. Lemon is one of the important fruits in the citrus group. Lemon offers various health benefits for both children as well as adults. Lemons are one of the best fruits to be taken during summers. The juice of lemon or even lime is ideal in helping recover from the hot sun and hydrates us well. The juice not only re-hydrates our body, but also supplies essential vitamins and minerals that are easily lost when exposed to heat wave.

EGG

• Eggs are one of the only foods with naturally occurring vitamin D.  They also include a number of other immune-boosting nutrients, such as B vitamins and selenium.
• Kids include well developed immune system, it is good for eyesight, it is a good source of protein, it is high in iron, it is high in good cholesterol, etc. Egg whites are cholesterol-free and safe to eat daily, but yolks, though nutritious, should be served in moderation. Eating three or four eggs per week is safer than eating them every day. Eggs have a high amount of protein, of about 12 g of protein per 100g.

Carrot

• Carrots are an excellent source of beta carotene and  antioxidant agent,  carrots are rich in vitamin A, Vitamin C, Vitamin K, vitamin B8, pantothenic acid, folate, potassium, iron, copper, and manganese. Carrots contain  44 calories per 100gm. which gives them their bright color. For a healthy diet, enjoy raw carrots along with cauliflower, broccoli, and other veggies as an appetizer. You can also pickle them or steam and puree them with some broth for a rich soup — a soothing meal when you’re sick.. Furthermore, carrots have the ability to increase the health of your skin, boost the immune system, improve digestion, increase cardiovascular health, detoxify the body, and boost oral health in a variety of ways.  They also provide a well-rounded influx of vitamins and minerals.

Broccoli-

• Broccoli, Cauliflower  and Brussels sprouts are all cruciferous vegetables, which means they’re not only rich in antioxidant vitamins that give an immune system boost, but they also contain choline, a nutrient essential to a healthy diet. Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.Broccoli is a good carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.

Spinach-

• Dark leafy greens like spinach are important for skin and hair, bone health, and provide protein, iron. Apart from minerals, vitamins are also essential for a baby’s growth. Spinach supplies vitamins such as vitamin C, vitamin A, thiamin, riboflavin, folate, niacin, vitamin E and vitamin K. 
• Spinach is also one of the best sources of dietary magnesium, which is necessary for energy metabolism, maintaining muscle and nerve function, heart rhythm, a healthy immune system and maintaining blood pressure. Spinach also contains vitamin K, fiber, phosphorus and thiamine. Most of the calories in spinach come from protein.

SEEDS

• The first thing to consider here is the role that each of these seeds play in helping your immune system.  Flaxseeds, Pumpkin seeds, sunflower seeds .  
• These seeds are also a great source of Omega 3 fatty acids, but they also contain the essential minerals of zinc and magnesium. 
• Magnesium plays an important role in helping you maintain a healthy heart and zinc plays a big role in helping your immune system.  
• Maintaining a healthy and balanced diet allows you to stay healthy, and a healthy body is the best way of fighting harmful virus. There are many  seeds including weight management, added protein and the transport of oxygen around the body.  Flaxseed is a great source of iron and it is iron that helps transport oxygen around your body to your organs and cells.
• FLAXEED is a great food to introduce to young childern and to help their developing immune systems.
• Sunflower seeds are a great source of vitamin E, which helps maintain healthy skin, hair and nails.

DRY FRUITS BENEFITS

Dry fruits are considered as rich source of nutrients. Several fruits that come under dry fruits category are: Cashews, Walnuts, Almonds, Raisins, Pistachio, Date, Peanuts, Hazelnut etc.

Cashewnuts :

Cashewnuts contains healthy fats.

They are Rich in Monounsaturated fats, can be used to reduce cholesterol levels, Cashews are known to have one of the lowest fat contents of any nut.

Cashew nuts provide protein and fiber.

Cashews are a good source of potassium, B vitamins and folate and contains useful amounts of magnesium, phosphorous, selenium and copper.

Cashews are beneficial in promoting stronger bones.

Raisins :

Raisins are considered as priority food during the recovery after successful treatment of a disease

Raisins are used for treatment of constipation. They are soaked in a glassful of drinking water for a day or two and eaten early in the morning after removal of the stones.

They are also helpful in constipation, acidosis, anemia, fever.

Raisins are good source of iron that is why they are good for anaemic people.

Raisins also help to gain weight so give it a watch when you are consuming them..

Date :

Glucose and fructose are present in natural form in Dates.

Dates is known as a good lexative as small quantities of nicotine are found in the Dates.

Dates are rich in potassium, iron, phosphorous,maganese, copper and magnesium.

Dates are considered to be the best diet for confinement of the women. AMERICAN CANCER SOCIETY recommends intake of 20-35 grams of dietary fibre in a day,which u can take from dates.

Helpful in constipation, weight gain, diarrhea, healthy heart, abdominal cancer and intestinal disorders.

Almond :

They are helpful in prevention of cancer, because they have very low amout of saturated fat.

Almonds are beneficial in controlling diabetes, by lowering blood sugar after meals..

Almonds provide essential anti-oxidants so they are helpful in the process of detoxification.

Almond is considered very useful in both mental and physical development of human body.

Good quantities of Iron, copper, phosphorus and vitamin B1.

Almond oil relieves headache and its use on the scalp helps to cure several hair problems.

Almonds are also used in constipation problems.

Walnut:

Walnuts have good amount of omega-3 fatty acids, alpha-linolenic acid (ALA) that is why they protect Arteries after a High-Fat Meal.

Walnuts are known as "brain food," because of the wrinkled brain-like appearance of their shells, and because of their high concentration of omega-3 fats.

Help in preventing Gallstones.

Protect bone health. .

Good quantities of Iron, copper, phosphorus and vitamin B1.

Lowering the risk of weight gain.

Makhana:

Phool Makhana or Makhana Phool is a common food item, it is also known as foxnut, makhana or gorgon plant. 
Basically phool makhana belongs to a family called ‘lilly’. Lillly is a flowering plant, that produces starchy white seeds and those seeds are purely edible. This plant is generally cultivated in low land areas of Indian, china and Japan. 

Makhana helps in Cardiac Protection and builds the action in dysentery and frequent urination.

Makhana is an anti-oxidant food item. 

It can be easily digested by all the age groups. 

Phool makhana has astringent property, hence it gives relief from diarrhea and helps to improve the appetite. Merely 25 to 30 grams phool makhana is considered as a healthy food/diet for the whole family. Makhana helps in regulating the blood pressure, it also relieves from numbness and aching near waist and knees. This food item is extremely suitable for arthritis, impotence and premature aging . 

Phool makhana is sweet to neutral in nature. Therefore, helps to detoxify the spleen, reinforce the kidneys and nourish the blood. 

It is also used for treating the insomnia, palpitations and irritability.

Phool makhana is highly recommended for the women during pregnancy and post natal weaknesses.