Nutrition

Oats Pongal – Breakfast Recipe

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Most of us love indulging in our favourite festival foods – I mean, what else are festivals for?! But soon after, we tend to regret overeating when the excess calories start showing up. Well don’t worry! This festive season, we bring you a mouthwatering Pongal recipe that’s low in calories and great for your health!

 

Oats is a popular grain with several health benefits and is also easy-to-make. It is said the fibres and nutrients found in oats help lower cholesterol, reduce high blood pressure and also reduce the risk of certain types of cancers. So this year, try this healthy Pongal recipe instead for the perfect balance of flavour and health!

 

Prep Time: 10 mins

Cook Time: 15 mins

Ingredients needed

 

  •  Oats – 1/2 cup
  •  Split yellow moong dal/pasi paruppu – 1/4 cup
  •  Cashew nuts – 3 (break them into tiny pieces)
  •  Salt for taste
  •  Ghee  -1 tsp

 

For the seasoning

 

  •  Ghee/ clarified butter – 2 tsp
  •  Ginger finely chopped – 1 tsp
  •  Whole black pepper – 1 tsp
  •  Cumins seeds/ jeera – 1 tsp
  •  Curry leaves – few

 

Preparation

 

  • Soak moong dal in warm water for 10 minutes and cook until soft.
  • Fry cashew nuts in 1/2 tsp of ghee till they turn golden brown.
  • Fry oats in 1/2 tsp of ghee for 2 minutes at a low flame.

 

 Method

 

  • Cook oats in half a cup of water. Add salt to taste.
  • Add boiled moong dal to oats, and cook for some more time until well-blended. Check for salt.
  • Heat 2 tsp of ghee, add pepper and jeera seeds, when jeera sizzles, add ginger, curry leaves, saute for a second and pour it over the cooked oats and dal mix. Blend well.

 

Tip: Garnish with cashew nuts and serve hot with chutney or sambar.

References:
https://food.ndtv.com/food-drinks/pongal-2018-5-traditional-pongal-recipes-that-are-a-must-try-this-festive-season-1799324https://recipes.sparkpeople.com/recipe-calories.asp?recipe=826586

Herbs and spices that can boost your immune system!

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Adding herbs and spices is an easy way to create variety and expand the flavours of your meals—but did you know that they load up the immune-boosting properties of your food, too?

Here are a few herbs and spices that will take you meal to the next level —and your immune health too.

 

Cinnamon

Cinnamon originates from the dried bark of tropical varieties of the evergreen tree grown in Asia. It helps prevent infection and may boost your immune activity, making it a welcome and tasty addition to your collection of immune-boosting herbs and spices.

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Oregano

A powerful antioxidant herb, oregano is effective in treating some fungal, bacterial, and parasitic infections, making it a great immune boosting herb to keep in hand. Were you aware that oregano has more antioxidant properties than apples, oranges, or blueberries?

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Rosemary

The highly aromatic needle-like leaves of rosemary contain substances that increase circulation, improve digestion, and are anti-inflammatory. Some studies suggest it may reduce the severity of asthma.

Bunch of fresh rosemary on an old wooden chopping board

Turmeric

The slightly bitter, bright yellow-orange turmeric root contains curcumin, a main ingredient in curries. Used for its intense yellow colour, it is a powerful anti-inflammatory that can help calm your cough.

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From a practical perspective, eating foods that boost your immune system while enjoying it at the same time can be an effective way to take care of your health.

 

References:
https://www.manataka.org/page2600.html

7 bad habits that you should bid goodbye with 2018!

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If you’ve promised to give your life a major upgrade in 2019—and beyond; the first step is to leave behind bad habits that may be sabotaging your progress. It might not be easy, but let’s give it a try!

 

Procrastination/Laziness

It indeed is very easy to postpone doing what needs to get done and to leave it for the next day – except when the next day never comes. So here’s a suggestion- Maybe you should consider eliminating the word “lazy” from our vocabulary entirely to get back on track and stay active!

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Spending too much time on the couch

People living a sedentary lifestyle tend to be less healthy. Experts believe, you should get at least 150 minutes of moderate cardio activity or 75 minutes of vigorous cardio activity per week, or some combination in between.

Waking up at 12 pm or later

People who wake late miss one of the greatest feats of nature- ‘Sunshine.’ Also, if you try waking up earlier; you will have more time to get things done and won’t be missing out on half the day.

Spending money on unnecessary things

Start off this new year with the best of intentions to save money – buying only what you need and trying to watch your spendings. So, how about learning to budget your money and stopping to rely on your credit cards?

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Convincing yourself that everything you worry about will happen

Worrying yourself too much is one of those common, sneaky bad habits most people indulge in without realizing it. It can cause a lot of stress. So, stop worrying and start living!

Using electronics before bed

You already know you should be getting between seven and nine hours of sleep per night. A before-bed Instagram/Facebook scrolling can steal your sleep away. Moreover, most sleep experts recommend finishing any screen time at least 20 minutes before you’re ready for bed.

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References:

https://greatbigminds.com/5-ways-to-say-goodbye-to-bad-habits/


https://www.self.com/story/bad-habits-to-quit-for-health-happiness

4 easy and meaningful wellness resolutions for New Year!

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Most New Year’s resolutions are about improving your health and wellness. One key to achieving your resolutions is picking specific, realistic and achievable goals. Right?
But beyond those basics, what should you do differently? Let’s have a look.

Eat mindfully

The idea behind mindful eating is pretty simple: If you take the time to truly savor what you are eating, without distractions, then your body will tell you when you’re full and what it’s craving.

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Find workouts that will help you achieve your fitness goals

First, narrow down what it is you want to achieve at the gym, whether that’s building muscle, increasing flexibility, or burning fat. Then try workouts that are aligned with your goals—and the ones you enjoy.

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Nurture your resolutions

How you nurture personal relationships depends on you. If it means you add a weekly lunch with a friend to your schedule? Join a local club or practice your favourite sport. Plan a monthly date night with your partner? Eat meals at the dinner table with your family more often?

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Drink a bit more water

If you want to up your water consumption, try keeping a water bottle at your desk, drinking a glass before starting each meal.

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Wrap up

Don’t wait until Jan. 1 to start setting resolutions to improve your health and wellbeing. Setting goals and improving yourself doesn’t have a right time; that time is any time and it’s best to start right now.

References:
http://thinkhealth.priorityhealth.com/5-tips-for-setting-healthy-resolutions-before-the-new-year/

Healthy Christmas Pudding Recipe

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Life is too short to deprive yourself at Christmas and if you love your pudding, here’s a berry-bake passion fruit low-calorie pudding recipe that won’t ruin your diet.

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Ingredients:

  • 100g/4oz low-fat spread
  • 85g caster sugar
  • grated zest and 1 lemon’s juice
  • 1 egg
  • 140g self-raising flour
  • 1 tsp baking powder
  • 4 tbsp low-fat natural yogurt
  • 200g apple sauce
  • 140g raspberries,blueberries or blackberries (or a mixture)
  • 50g brown sugar
  • 2 passion fruits, halved and pulp scooped out
  • Low fat yogurt or vanilla ice cream

Method:

  • Heat the oven to 180C/160C.
  • Slightly grease a medium baking dish with 1 tsp of the spread. Put the remaining ingredients, caster sugar, lemon zest, egg, flour, baking powder and yogurt in a mixing bowl.
  • Whisk together for 2 minutes and stir in the apple sauce and the berries.
  • Spread the batter into the prepared dish and level the surface. Bake for 25-30 mins until the sponge is golden brown and firm in the centre.
  • In the meantime, mix lemon juice, demerara sugar and passion fruit pulp together.
  • Remove pudding from the oven, lightly prick the surface with a fork and drizzle over passion fruit mixture.
  • Serve warm with low-fat vanilla ice cream or the yogurt.

 

So finish off your Christmas feast with this traditional recipe and let us know if it was finger-lickin good!

References:
https://www.bbcgoodfood.com/recipes/588648/berry-bake-with-passion-fruit-drizzle

4 Tips For A Healthier Christmas

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The festive season is all about family, friendship and food! However, this makes it quite challenging to stay on top of your health goals.

 

If you’re looking for practical and easy tips to be healthy during your holidays, we’ve got you covered.

 

Get out the bat and ball



Why just watch cricket when you can play it too? Cricket is the only sport that regularly stops for drinks breaks as well as lunch and evening tea, so take advantage of this and get outside with your family and play!

Cricket bat and ball on green grass of cricket pitch

Have an active holiday


Where are you going for your holidays? If you plan on lounging by the pool, try diving in from time to time. Get out for a solid 30-minute walk or even go on a cycling tour.

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Switch your focus to healthy eating

 

If you’ve been calculating the amount of sugar, carbs, salt etc. you have been eating, it’s time to change how you think. Here are a few tips that can help keep you on track:

  • Eat plenty of fruits and vegetables
  • Keep water as your drink of choice
  • Replace salt with herbs and spices to flavour your food.woman-s-hands-with-caesar-salad-on-table-in-restaurant_8353-6595

Get a good night’s sleep

 

Stick to a regular sleep routine and get at least 7-8 hours of sleep so that you start fresh the next day.

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Of course, Christmas is a time to enjoy yourself, so follow these tips to stay fit and healthy without missing out on the festive fun!

References:
https://www.heartfoundation.org.au/news/five-steps-to-a-healthy-christmas

Christmas diet tips: How to eat, drink and still be merry?

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Christmas is one of the most awaited days of the year – and with it comes celebrations, good times, good food … and a good deal of worrying about waistlines. If you want to celebrate the Christmas season without moving up notches on your favourite belt, read on to find out how to eat, drink and be merry without gaining weight.

 

  1. Make red wine your festive friend
    A wise decision here is to opt for low-calorie beverages such as red wine. This means dropping the beers and anything mixed with cola, all of which that are high in calories
    red-wine-pouring-into-wine-glass_49229-51
  2. Snack on dates and nuts
    When the Xmas party food is rolled, try to avoid cakes, chocolates and pastries and reach instead for dates and nuts, which are very high in nutritional value.
    mix-dried-fruits-date-palm-fruits-prunes-dried-apricots-raisins-and-nuts-and-traditional-arabic-tea-ramadan-ramazan-food-top-view_2829-318
  3. The secret to eating less
    Go heavy on the cinnamon. Seriously, it helps to block the surge in sugar after a carb-heavy meal, which means your body is less likely to store the food as fat. A sprinkling in your hot drinks should help.
    tea-cup-on-wooden-pad-with-knitted-plaid_23-2147969638
  4. Stay active
    One easy way to achieve this is by walking. By getting daily walks in over Christmas, you’ll help to keep your body fat levels down, as well as aiding the digestion of all that shortbread, pie, cakes and toffee.
    close-up-shoes-female-runner-tying-her-shoes-for-a-jogging-exercise_1150-4203

 

Be mindful of what you eat and follow these tips to enjoy your Christmas worry-free. If you have any more tips, please do share with us under the facebook comments section.

 

Your Anxiety Loves Sugar. Here Are A Few Reasons Why!

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If you feel you are facing anxiety, it might be worth it to watch what you are eating. While ditching artificial sugar can result in a physically healthier you, it’s the impact sugar has on our mental health that’s worth taking a second look at.

 

Sugar leads to highs and lows

Consuming a large amount of processed sugar can trigger feelings of worry, irritability, sadness or even depression. A sugar rush can even leave you feeling nervous, foggy, irritable, jittery, and drained.

 

It can worsen your anxiety
If you are dealing with anxiety, then you know how disastrous it is to binge on sugar. Sugar can weaken your body’s ability to respond to stress, which can trigger your anxiety and prevent you from dealing with the cause of the stress.

 

Sugar can increase your risk of developing depression

If you are dealing with depression, sometimes food can serve as a form of self-medication. Overconsumption of sugar triggers imbalances in certain brain chemicals. These imbalances can lead to depression.

People Faces Covered with Happy Expression Emotion Balloons

If you’re craving sugar, here are a few low -sugar alternatives you can indulge in instead:

Chocolate dipped strawberries

– Pancakes

– Cinnamon apple pudding

– Baked blueberry cheesecake
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If you plan on processed sugar, don’t deny yourself the pleasure of sweet-tasting food because suddenly stopping your sugar intake can be harmful for you. So make sure you still enjoy your favourite foods – by making them healthy and consuming in smaller portions.

5 Surprising Things That Are Contagious And You Had No Clue!

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Germs aren’t the only things you have to worry about “catching.” Discover what else you can catch from the people you spend most of the day with!

 

Restaurant orders:

Research tells us that people are happier ordering food nutritionally similar to that of their companions. If you’re watching your diet, place your order first so that you’re not tempted by your friends’ cravings.

Group of friends eating together

Negative thinking:

If you are with someone who is prone to focusing on the negative aspect of life, it is quite possible that you will catch that feeling and start following the same pattern.

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Happiness:

Yes, smiling is contagious. People can catch each other’s happiness by just watching each other and finding pleasure the other person’s happiness.

Diverse people holding emoticon

Desire for new things:

It’s no coincidence you suddenly want a branded shoe after your friend’s gets one. When this happens, remind yourself of how thankful you are for what you already own.

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Loneliness:

Yes, loneliness can definitely spread from one person to another. So, when one person starts to feel lonely, it can spread thoughts of loneliness through negative social interactions.

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Have you ever experienced any of these things? Maybe even something different? What is that one thing you have caught from your family, friends or colleagues? Feel free to share your experiences with us!


References:
https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/7-surprising-things-that-are-contagious-and-you-had-no-clue-about-it/photostory/66649130.cms

Coffee Cleanse – 3 Steps to De-Caffeinating your Body!

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We consume caffeine to feel wide-awake and fresh. However this can go against you if you consume more than the required amount. If you feel jittery or uneasy, it’s your body telling you to stop with the caffeine consumption.

Here’s what you can do if you think if you’ve overdosed on coffee!

Hydrate, Hydrate and Hydrate
It’s very important that you hydrate yourself! Grab a bottle of water and gulp it down. Water helps eliminate excess caffeine from your system and can also help soothe your stomach.

Exercise
Start walking, jogging or doing any other mild exercise; it may help your body to metabolize caffeine faster.

Consume food rich in potassium
If you consume way too much caffeine, it reduces the amount of potassium and magnesium in your body. The best solution? Eat a banana to regain potassium quickly into your body.

Takeaway

If your body is experiencing symptoms such as increased heartbeat, hyper-alertness, nausea, dizziness, sweating, or vomiting, this is your body telling you to stop consuming caffeine. It is advisable that you carefully monitor your caffeine intake and ensure that you are aware of your tolerance level.

Reference:
https://timesofindia.indiatimes.com/life-style/health-fitness/photo-stories/had-way-too-much-coffee-here-is-how-you-can-get-it-out-of-your-system/photostory/65621459.cms

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