Recipe: Mutton Kofta Curry

Hi! Today I am sharing the recipe of Mutton Kofta Curry an Indian delicacy. I would just like to share a few health benefits of Mutton or Goat meat.

• Improves blood cholesterol levels
• Reduces the risk for atherosclerosis
• Reduces the risk of coronary heart disease
• Contains Vitamin B which helps you burn fat
• Reduces the risk of obesity
• Helps you have a healthy skin
• Helps beats stress and depression
• Rich in calcium and helps in bone building and teeth strengthening
• Enhances producing new body cells thus delay the aging
• Helps in maintaining the functioning of thyroid gland

Let's start with the preparation of this simple recipe, which is going to be super delicious.

Ingredients:

Mutton or Goat Meat minced: 400 g

Ginger garlic paste: 4 teaspoons

Onion: 1 large

Tomato: 1 large

Chili: 1-2 as per taste

Clove- 2-4

Green cardamom: 1

Cinnamon: 1 inch

Turmeric powder: 1/4 teaspoon

Red Kashmiri Chili Powder: 1 teaspoon

Coriander powder: 1 teaspoon

Kasoori methi: 1 teaspoon

Mustard oil: 1 tablespoon

Salt: to taste

Preparation:

1. Take the minced meat in a bowl, add 2 teaspoons of ginger garlic paste, and mix it well. Keep the marinated meat in the refrigerator for half an hour.

2. Dice the onion into small pieces, and make a paste of  tomato, the ginger garlic paste,, turmeric powder, coriander powder and the chili powder.

3. Heat the oil in a frying pan, add the crushed, cloves, cardamom & cinnamon and the diced onion. Fry till it turns golden in color.

4. Add the tomato paste and mix it well add water as per requirement & let it boil. Add salt to taste.

5. Once it reaches boiling point add small balls of the marinated meat giving shape with the help of your hand.

6. Cover the pan & cook on low flame for 10-15 min. Check whether your meat is cooked in this time.

7. Now add chili cut in small pieces and sprinkle the kasoori methi. In a minute turn off the flame, let it stand for 5 minutes. 

Your dish is ready to serve, Serving is suggested with steamed rice or hand made Indian breads or roti.

Best Food for the New Mom

Post pregnancy the food you eat can make you and your baby healthy. The right food not only gives you a good health, lose the extra pounds but also will ensure a healthy baby. Foods that give you constant energy the new mom needs & the nutrients both mom and the baby needs, because if it doesn't come from the food it goes away from the mother's body.

1. Water: The body consists of 75% water and the body needs it for making milk for the baby also, so definitely increasing water intake will help you to make more milk. Also the breast-feeding can cause dehydration in the lactating mother, so drinking water helps.

2. Salmon: Salmons like any other fatty fish have a compound called DHA, which is essential for the nervous system of the baby. The mother's milk has DHA but the nutrient might not be enough if not taken in mother's diet.

3. Low fat dairy product: Dairy products like milk, yogurt & cheese help provide the body with essential calcium, protein, Vitamin D & Vitamin B complex to the body & also the milk you feed to your baby gives him the strength for stronger bones with the calcium & Vitamin D.

4. Legumes: A good source of proteins for vegetarians & vegans. Intake of the dark colored legumes like kidney beans & black beans also provide a good amount of iron in the milk.

5. Oranges: Powerhouse of antioxidant & rich in Vitamin C, they are very much needed by the nursing mother, if sipping on juices check out for natural ones without high sugar levels.

6. Garlic: Garlic has been known as age old remedy for boosting milk in new mothers. Adding it to food not only adds flavor but also the bonus. If not fan of garlic in food, can take pills which are equally good & does not have the afterward pungent smell.

7: Leafy Greens: They are a great source of Vitamin A which is good for the baby. They are also a great source of calcium for vegans. They also provide ample amount of iron & Vitamin C and known for excellent heart healthy anti-oxidants.

8. Eggs: They are versatile way to provide the body with protein & nutrients. If DHA fortified eggs are available in your area, you stand a better chance to increase your DHA intake.

There are also other advised foods which are good during & after pregnancy, you can add the best to your diet for your & your baby's health. A sick mother cannot be a great mom. Thanks!

Fertility Friendly Foods!

If you are trying to start a family & want babies, believe me, diet does help. Our ancestors have always said that the kind of food we eat makes us more fertile & some affect adversely, it's true. So, we will list some foods which, is also suggested by preliminary research, help women in the ovulation stage. A healthy diet which is clean from chemicals & organically grown can give the best results.

Dairy Product: Adding dairy to your daily diet helps you in the preconception stage. It is suggested to to keep it low fat in all forms of milk, yogurt & cheese if you want to keep a watch on your weight as well. But it is known that a full fat version helps in the ovulation stage for women. But keep it under limit to avoid any unwanted consequences.

Lean Meat: Lean version of chicken, turkey or red meat helps improve the protein intake the body. Not only protein they are high source of iron & the iron present in the diet in preconception stages improve the chances. Also remember too much of animal protein will not be good. Vegan diet can add iron by spinach & other leafy vegetables in the diet.

Whole grains or Complex carbohydrates: Any carbohydrate source with a low glycemic index keeping a good watch the insulin is good. Insulin spikes & changing sugar levels are not good for fertility. So, ditch the refined flours & rice etc. Complex carbohydrates are difficult to digest & release the insulin & sugar periodically, this also helps the ovulation process.

Berries: Any berries like strawberries, raspberries, blueberries etc are great if you are planning for the next step. The antioxidants protect you from cell damage & cell aging, including your ovum. The best part is they taste good as well, add to the fruit salad, custard or smoothie.

Omega 3 fatty acids: The best source are fatty fishes and if you are vegan nuts like almonds, sesame, pumpkin seeds etc are great for you. They increase the blood flow to the reproductive organs, beefing up fertility also improving the production of hormones necessary for the reproduction cycle.

These foods for fertility can improve ovulation, hormones production and the health of the eggs and sperms. These foods for fertility also prepare a woman to have a healthy pregnancy. A balanced diet & stress-free life is the best way to a better family planning.

Curry Leaves-Health Benefits

Curry Leaves are leaves used widely in preparations from southern part of India. They are strong flavoring agents with a great no. of health benefits. I have personally seen lot of people throwing away the curry leaves or kadi patta while eating. Once you know the health benefits you will really not feel like throwing away. I actually feel very proud that our Indian food habits are very scientifically devised thousands of years ago; the spices, the food & the cooking methods. And addition of curry leaves to the cuisine is just one example.

1. Great to fight anemia: Both iron & folic acid are in abundance in kadi patta which makes it a desired choice to fight against anemia. Folic acid is the carrier of iron in the body so both are essential to keep anemia at bay.

2. Controls Diabetes: The leaves are known to affect the insulin production & performance which helps control diabetes. Also the fiber presents helps the diabetic tendency.

3. Lowers Cholesterol: Curry leaves are known to reduce the LDL cholesterol or bad cholesterol by lowering the fat absorption in the body. This also helps in losing weight naturally also.

4. Reduces hair fall & promotes growth of hair: The quality of hair improves considerably on using dry curry leaves mixed with oil as it strengthens the  hair roots & promotes hair growth. It is  also considered useful for graying hair.

5. Reduces congestion in chest & nose:It s packed with Vitamin C and A along with compounds like kaempferol that acts as a potent anti-inflammatory agent. It helps loosen & decongest mucous. It is good for people suffering from wet cough, sinus & chest congestion.

6. Prevents Skin infection: Because of it's anti-inflammatory & antioxidant properties it helps cure any skin infections with its anti-bacterial & anti-fungal properties. This makes it a great home remedy to deal with common skin infections like acne and fungal infections of the nail that are often difficult to treat.

7. Improves digestion & good for diarrhea: It helps a number of digestive issues along with aiding in excretion. Regular intake cleanses the system of toxins as well. Also an upset stomach is taken care with its antibacterial & anti-inflammatory properties.

All these benefits are just a few leaves away. Also it is small plant & can be planted in your garden or also in a pot. And you can use the leaves of the plant without any problem.

Coconut Water- Health Benefits

It is summers & what best other than cool drinks to quench your thirst. Making some healthy choices in the drinks is extremely important. Coconut water is a drink which is widely recognized for its health values. I will just try to point down a few so, there is more reason to include in your diet. Coconut water is the water which is present in the tender or green coconut & not to be confused with coconut milk or oil which are very high is fats & carbohydrates. Rich in natural vitamins (especially the B vitamins), minerals, and trace elements (including zinc, selenium, iodine, and manganese). Full of amino acids, organic acids, enzymes, antioxidants and phytonutrients. Rich source of electrolytes and natural salts, especially potassium and magnesium. 

Let's count the benefits:

1. Weight Loss: As the fruit's water is light, low-calorie and nearly fat-free, as well as low in sugars as well as containing a little fiber to moderate absorption, it can play an important part in weight loss. As water is important part of diet & the calorific value & other benefits makes you feel full, suppresses the appetite.

2. Improves Digestion: Coconut water claims to be a cure for all digestive problems. If you face problem of acid reflux, definitely you will be benefited drinking coconut water. Other problems like stomach flu, indigestion, constipation are also treated by drinking coconut water regularly. Also urinary problems & kidney problems are also taken care with this.

3. Isotonic drink or Refresher: The composition of coconut matches our blood plasma, so it is also known to use instead of blood for transfusion in third world countries during emergencies. So, drinking this drink helps your body also gain good vitamins & minerals apart from water.

4. Reduces Blood Pressure: Coconut water is known to have more potassium than 4 bananas. It helps lower elevated blood pressure and reduce risks of heart attacks & strokes. Also it is known to regulate blood sugar levels due to low calorific value and also moderate sugar absorption in the blood stream.

5. Flawless Skin: Not only drinking but applying it on the skin helps repair the wear & tear of the skin. It is known to reduce the blemishes & helps treat acne due to its purifying powers of antioxidants. It moisturizes the skin when you drink eliminating excess oils from the skin.

6. Anti-ageing properties: It's a natural source of cytokinins, a group of plant hormones known to affect the cell growth & ageing. Rich in antioxidants, potassium & cytokinins balance the pH levels, & strengthens tissues & cells to become firmer, also help fight ageing related diseases.

Luckily this drink has no known side effects, if you are allergic to nuts please check with your doctor.  It is also known for stronger bones, reduces muscle cramps, manage stress & many more. It is great for children & pregnant women. Pregnant women are advised to drink coconut water especially to avoid heart burns & digestion related problems. Drink fresh coconut water only, the more its is exposed to air it gets oxidized & rapidly loses its nutritional value. This drink is also called the fruit of God for this reason. Thanks Friends!

Dry Skin Care- Home Remedies

Hi Friends! Our bodies are affected by the season cycle, whether metabolism, sleep, mood swings or skin. In summers whatever you like to eat might not be the coolest ideas for winters. Also similarly the changing seasons can create a havoc for your skin. Oily or Dry skin both can have its toll when the seasons change. I have already written an article on home care tips for Oily skin, today will list down a few for people with dry skin. People with dry skin keep on complaining about dry, flaky, lifeless dull skin, so I would just like to give them some tips for a beautiful skin.

Tips for Dry Skin Care

1. Warm is OK, Hot is not: Make sure you do not bathe or shower with hot water, it can be lukewarm. Hot water strips your skin off the natural oils, and once this layer of oil is gone the moisture can also leave your skin almost immediately. So keeping the moisture locked in the skin is important for people with dry skin, so no hot water baths.

2. Cleanse with Mild Cleansers: It is advised to use soaps which are non-fragrant, as the deodorants &  other antibacterial additives can be harsh on skin. Consider using Ceramides which are fatty acids which help you restore the moisture to your skin. You can also use milk or yogurt can be used 3-4 times a week which help to cleanse the skin & get rid of bacteria and other dryness causing agents. Also the lactic acid present in the milk products act as an antioxidant & anti-inflammatory agent, giving the skin a cooling effect, it exfoliates the dry skin & moisturize the skin, in turn gives you a brighter vibrant skin.

3. Oil your Skin: It is necessary that you keep providing your skin the right kind of nutrition, Dry skin is devoid of moisture & natural oils which makes it dull & flaky. Olive oil & coconut oil are known as the best oils for a softer & moisturized skin. It has antioxidants & fatty acids which will help the dry skin condition well. A very small amount Olive Oil can spread across your body so before applying the moisturizer apply a thin coating of Olive Oil. Or you can apply coconut oil at night & wash it off in the morning, both the oils are great choose yours.

To sum up, I have mentioned milk, yogurt, olive oil, coconut oil which help you get the soft skin you wish. Apart from that avoid harsh soaps & hot water to cleanse, you will definitely benefit. Hope this article helps you. Thanks!

Spa Water- Health Benefits

Hi Friends! Today I will write about Spa Water & it's benefits. What it is? Why is it good for you? When I say Spa Water you don't need to think that it is something which is very costly or cannot be made at home. Spa Water is just flavored water with natural elements, just add cut lemon pieces, cucumber, limes, mint, watermelon etc. Choose your flavor, just add it to the water you drink, refrigerate it & cold flavored water is ready for you. It actually has some benefits which you cannot deny, especially in summers when you are thirsty and can't just keep on drinking plain water.

Benefits of Spa Water:

1. It is Easy: Your flavored water is ready without any hassle just cut a few pieces of lemon or anything you like the flavor & add it to the water you drink. You do not have to make juices or any other cumbersome process. And readily you have access to a different flavor, in your drink.

2. It is refreshing: Spa Water is much more refreshing as compared to plain water. It is filled with anti-oxidants from the ingredients energizing & recharging your senses. Like cucumber helps fight free radicals & thus slowing your aging. Lime has loads of Vitamin C, important for your body.

3. Get Rid of Soda: This will quench your thirst & will help you get rid of the calorie filled sodas & beverages. You can definitely lose a few inches once you switch your sugar filled beverages with spa water. Also the presence of the nutrients from the ingredients make it power water to lose weight.

4. Heal a Hangover: It is a great way to get rid of head ache from last night's hangover. You replenish your dehydrated body with H2O by drinking spa water. Also essential electrolytes, vitamins & minerals help you detoxify your body.

5. Great for supple skin: Water is great for your skin & so is cucumber, lemon, tangerine etc. why not add their benefits together in the spa water. You will definitely have a supple soft baby skin you always wished for. It increases the moisture & elasticity of the skin by keeping the skin hydrated, also detox yourself with the benefits of the other ingredients.

Hope these benefits will encourage you ditch that cola & help you choose this option. Please do share your views with me, if you want to add anything. Thanks!

Yogurt based Smoothies

Hi Friends! Today I am writing about 3 simple to make yogurt based smoothies with fruits. Make your yogurt taste yum in the summers also perfect for people who can't have milk.

Mango Smoothie

Ingredients:
Mango (Ripe) :1
Yogurt: 1 cup
Cinnamon powder: To sprinkle
Dried Cranberries: few pieces

Preparation:
1. Peel the mango & cut the flesh into pieces.Add it to the mixer grinder.
2. Add the yogurt to the mixer grinder & churn it well to get a smooth paste.
3. Pour it in the glass & sprinkle the cinnamon powder and garnish with the cranberries & your cool smoothie is ready.

Berry Smoothie

Ingredients:
Strawberries: 1/2 cup
Cranberries: 5-6
Blueberries: 5-6
Raspberries: 5-6
Yogurt: 1 cup
Honey: 2 teaspoons

Preparation:
1. Wash the berries & place it in the mixer grinder.
2. Add the yogurt to the mixer grinder & churn it well to get the smoothie.
3. Add the honey & run the mixer once more. And pour it to enjoy the chilled berry smoothie.

Orange Smoothie

Ingredients:
Oranges/ Tangerine:2
Yogurt: 1 cup
Slices of Tangerine: for garnishing

Preparation:
1. Peel of the tangerines or oranges & remove the seeds, then add to the mixer grinder.
2. Add a cup of Yogurt to the mixer & run till a smooth paste is got.
3. Pour it into a glass & keep the slices on the edge to present.

So these super cool ideas for this summer are going to be great as a mid time snack as well.

Turmeric: Benefits for health

Hi Friends! Turmeric as we all know is a root used for spice in a curry, gives a bright yellow color & has a warm & bitter taste. It has been known to our sages & saints in ancient times & they have described it for medicinal use. The health benefits are associated to curcumin the main ingredient responsible. The studies conducted with high level of this compound which is present in much lesser quantities in actual diet. Taking it with black pepper has shown increased absorption of curcumin in the bloodstream.

The benefits of turmeric can be listed as follows:

1. Anti-inflammatory agent: Inflammation is a way of fighting foreign invaders & also has a role in repairing damage. But chronic inflammation has been studied to be cause of many diseases like cancers, neurodegenerative disorders and artherosclerosis. Curcumin helps fight these conditions as it helps fight agents associated with these.

2. Antioxidant: It is also a powerful antioxidant it helps fight the free radicals present in the body which are responsible for damaging the DNA, proteins etc. It can be a reason for different diseases like cancers caused due to mutation & other neurological disorders.

3. Liver related diseases: Research has shown positive results on chronic liver damages. The antioxidant & anti-inflammatory action of turmeric is helpful in these actions. It has shown results in reversing cirrhosis.

4. Heart diseases: Blood pressure, blood clotting, heart attack & stroke have been seen to be affected by the endothelial dysfucntion. Endothelium is the lining of the blood vessels. Curcumin has shown to improve the function of this lining. Alongwith this the antioxidant property is important for proper functioning of the heart.

5. Depression: As stated in my previous posts depression is a psychotic condition which is related to the functioning of the brain. Turmeric has shown proven results in improving the cognitive abilities & memory. Turmeric also boosts the neurotransmitter serotonin & dopamine.

6. Anti-ageing: As it is a powerful antioxidant & anti-inflammatory agent can play a major role in anti-ageing. It is a derived function of many factors in which oxidation & inflammation plays a major role.

7. Weight Loss: It is a weight loss agent as one of the major reason for obesity & related diseases is presence of macrophages in fat tissues. These cause inflammation in organs like heart, islets of pancreas and also increases insulin resistance.

Turmeric is an ancient healer and being used in the Indian society for century. I have listed only some of the benefits from this root. There are other benefits also of this root which are known to many, in case you want to know more please tell me I can make another post about the other common uses. Thanks!

Heart Healthy Food

Hi Friends! Heart diseases are the no.1 killer across the world. The foods which help us keep our heart in good should be in our diet & today my topic will be the same. The risk of heart attacks & strokes (cardiovascular diseases) can be reduced by healthy eating & healthy living. Find the below list to make a difference in your diet.

Nuts: They are a source of plant Omega-3 fatty acids, mono & poly unsaturated fatty acids favorable for the heart, magnesium, Vitamin E, phytosterols, which prove an excellent combination for the heart, especially walnuts & almonds.

Salmon or Other Fatty Fish: The most important source of Omega-3 fatty acids. They also have good amount of folate & Niacin & have shown excellent food to keep your heart healthy.

Black or Kidney Beans:  They are a source of healthy protein without unhealthy fats. They are also rich in Vitamin B complex, niacin, calcium & soluble fiber. They help fight diabetes as well which has shown a big role in connection to cardiovascular diseases.

Tofu: Soy products like Tofu & soy milk are excellent source of protein & have no unhealthy fats. They are rich sources of polyunsaturated fats, potassium, niacin, folate, & magnesium. It also reduces blood pressure & LDL levels.

Broccoli & Spinach: They are high in dietary fibers which help cleanse your system. Other nutrients like Vitamin A, B complex, Vitamin C magnesium, potassium & calcium make it a power packed food for salads & veggies.

Red Bell Peppers: They are rich in Vitamin C, Vitamin B complex, betacarotene & lutein along with folate, potassium & fiber, also tasty to add in your veggies & salads.

Oranges & other citrus fruits: These fruits are rich source of Vitamin C which is a super antioxidant in fighting free radicals in the body responsible for damage. Also they have Beta-cryptoxanthins, beta & alpha carotenes & lutein and folate, potassium & fiber.

Tomatoes: Mentioned in my previous posts as well, they are rich in potassium healthy for blood pressure levels. Vitamin C, Alpha & Beta Carotene lycopene, lutein, folate & fiber are the other nutrients present in tomatoes like citrus fruits. Due to their low calories & sugar level they are a very good source of dietary nutrients.

Papaya: They are rich in a variety of Vitamins & minerals. They contain Vitamin C & E, beta carotene, lutein & beta cryptoxanthin, calcium, magnesium & potassium. High in soluble fiber as well makes it an excellent choice for heart patients.

Tea: It is rich in catechin & flavonols (antioxidants), a much preferred beverage in Asian countries. It helps reduce the risk of heart attack & stroke by around 20% as suggested in research.

Oatmeal: High in soluble fiber which help in fighting cholesterol. They also are a source of calcium, folate, niacin, magnesium & potassium. Other whole grain meals are also considered to be great foods for heart health.

Extra Virgin Olive Oil: Olives both green & black are great for health & a source of good fat for the body. The presence of Monounsaturated fats which help reduce blood cholesterol & blood sugar levels.

Pomegranates: Numerous antioxidants like polyphenols & anthocyanins have shown to help improved flow of blood to the heart. It helps prevent the stiffening of arteries.

Dark Chocolates: My favorite addition to the list as usual high in antioxidants have been known to fight bad cholesterol in the body with the help of flavonoids present. This can only be seen in chocolates with content of 60-70% minimum  cocoa & not milk chocolates.

Water: Last but not the least water, it helps your system by acting as a cleaning agent. Drinking lots of water helps you excrete toxins from the body.

Eat Healthy & Stay Happy! Thank You Friends...

Foods for Depression

Hi Friends! First of all thank you all for providing continuous support.
This post is in continuation to my previous post on Deal with Depression. I would list down some foods which have been linked to help fight depression. In research it has been shown that diet has an important role to play in fighting depression.
Before writing about foods which have a good effect I would like to write particularly about sweets or sugary confectionery. Mind you this has a very negative effect on your mood, due to spikes in blood sugar level which is directly related to the functioning of the brain. Please ensure to avoid this food from the list.

Now coming to foods which will help you overcome depression:

1. Dark Chocolates: They are not only great into fight excess kilos you put on but also the antioxidants polyphenols & flavonols which help fight high blood pressure & makes you calmer. This has shown improved results in fighting depression.

2. Poultry: Poultry meat like chicken & turkey are high in tryptophan an amino acid which helps increase the production of Serotonin production. This chemical is a feel good chemical your body produces naturally.

3. Fatty Fish: As we all know they are rich of Omega-3 fatty acids which help fight heart disease & reduces inflammation, it also fights depression by inducing Serotonin levels by the brain. A partial study has proved that it helps the movement of serotonin across cells. Fishes like Tuna, Salmon, Cod, Hilsa are best in the category, other fishes like rohu, catla are good but the level of Omega-3 fatty acids might be lower & vary from each species.

4. Walnuts: They are source of monounsaturated fatty acids as well as proteins like other nuts. Along with this walnuts is the only source of Omega-3 from plant sources & has a similar effect on the serotonin as mentioned above.

5. Whole Grain: They are complex carbohydrates which helps fight depression. They help the moods improve quickly & are good for serotonin secretion by the body. This is also good for controlling the blood sugar levels. So whole wheat, whole pasta, oatmeal etc. are good choice of food for this case.

Diet is an important factor for fighting depression and you are asked to take special care for your diet. Hope the above article will help you make & your close ones make good choices for diet. Thank You!

Chickpeas or Bengal Gram

Hi Friends! As promised my today's topic is related to the benefits associated with chickpeas or bengal gram commonly eaten across India. It is a great source of vegan protein & also gluten-free.
Let's list it down:

1. Weight Loss: It is an important ingredient of the weight loss diet. It has a low glycemic index makes it digested slowly thus while consuming a chickpea preparation will keep you full for longer & control your appetite. Apart from it has high fiber content thus makes the bile to be forced out & prevent constipation.

2. Diabetes: This is a high fiber diet & as well a low GI food of around 28-31 which makes the digestion slow & release of sugar is delayed people with insulin resistance, hypoglycemia, diabetes are benefited by this. Also as it is gluten-free it is better for digestion.

3. Heart & Blood Health: It has high potassium content which is necessary for keeping blood pressure under control. Alongwith this it has fibers, Vitamin C, & Vitamin B-6 content which makes ita n excellent food for the heart. It also doesn't have any cholesterol. Also the fibers present help clean your system of cholesterol in the blood reducing risk of heart stroke. And in addition to this it contains iron which is important for you to prevent anemia, especially menstruating women & pregnant women are greatly benefited.

4. Bone health: The presence of micro-nutrients makes it important for bone health also. Calcium & phosphorus balance is required for the building of bone minerals, whereas manganese, zinc & iron play crucial role in formation of collagen. Vitamin K has been proved to improve the absorption of calcium & improving proteins of bone matrix. Lesser intake of Vit K has shown higher risk of bone fractures.

5. Cancers: Selenium is present in chickpeas has shown role in liver enzyme function & reduces inflammation & growth rate of tumors. Also it has folates which are known for good DNA health and protects from mutations. Also a compound called saponin is present in chickpeas which prevents cancer cells to grow & multiply throughout the body. Additionally Vitamin C is a powerful antioxidant which fight against free radical damage.

You can see how power packed a bowl of chickpeas or chhole is. Including it in the daily diet is a very good option, or you can have atleast 2-3 times a week. Enjoy it in salads, curries etc.
Hope you had a good insight on the health benefits. Thanks!

Hypertension: High Blood Pressure

Hi! Today's topic is about Hypertension after discussing the counter part Hypotension yesterday. We know lot of people who would be suffering from this condition. The causes for hypertension listed out have been obesity, stress, sleep apnea, alcohol consumption, diet etc. Now, if you analyse the reasons carefully you will see that the reason accounting to Hypertension is mainly due to the lifestyle we indulge in. These conditions are known as lifestyle disorders or diseases & seen frequently in today's youth, though you can say there are factors which cannot be removed or changed from our daily life but we can still ensure certain corrective actions.

What to do?

Reduce your salt intake, it will reduce the sodium intake in your diet which has been considered to be one of the major reasons for increase in blood pressure. It takes extra fluid to flush out the salt from the system & thus pressurizing the heart to increase the blood pressure. Avoid packaged & processed foods, because they account for maximum salt intake in the body. You can also limit your intake if you cook yourself.

Drinking Coconut water has shown good effects on working of the heart. It has good amount of potassium and magnesium which helps in well being of the muscles & heart. Also the Sodium Potassium pump responsible for the smooth movement of fluid across the plasma membrane will create a less pressure on the heart.

Avoid Alcohol as it has shown negative effects on the blood pressure, also has shown negative effects on the medication for high blood pressure. It also has unwanted calories which add to your waistline & cause more trouble. It has been seen that losing 4-5 kg (10 pounds) can effect your blood pressure positively & not only weight but the waistline has shown correlation with blood pressure. Read my post on how to reduce waistline for help http://healthyyumfood.blogspot.in/2015/02/why-cant-i-fit-in-my-old-jeans-after.html

Introduce Garlic to food, this is an easy home remedy known for years to reduce the blood pressure. Allicin has shown positive effects on production of nitric oxide which helps reduce the diastolic & systolic pressure. Eat it raw in 1 large clove in the morning empty stomach to get best results alongwith addition to your food.

Sesame or til has shown good effects on hypertension, It relieves the oxidative stress in the body & also shows anti-inflammatory effect on the arterial walls thus lowering the blood pressure. It can be had in form of oil or also in food directly.

These are a few tips you can follow to help your hypertension & aid with your medication. Our lifestyle today is making us more & more prone to these lifestyle disorders. Try to live a happy & healthy life, because without these two life is meaningless. Thanks!!

Whiten your Teeth at Home

Friends, all of us want a beautiful smile, and teeth should look great to smile freely. We try to take care of teeth by lots of means brushing, flossing, but still sometimes we do not get stain free teeth. I am sharing three home tips which can brighten your teeth.

• Baking Soda & Lemon Paste: Make a paste & put it on the toothbrush, apply it on your teeth & leave for a minute. Wash it off as any excess use can affect the enamel & gums. Ensure wiping your teeth before applying the paste.
• Orange/ Lemon peel: Use it regularly at night before sleeping it will lighten your teeth, the presence of Vitamin C & Calcium helps fight microorganisms.
• Eat crunchy fruits: Eat fruits like apples, strawberries, helps clean the teeth due to the presence of malic acid it removes stains on teeth. Also it helps clean your teeth by removing the bacteria & left over food.

Keeping the post short.. Try these to get a beautiful smile. Thanks!

Colorful food & Health

We love colors in our lives, so why not our food. Doctors say that having a colorful meal helps you get maximum number of nutrients. The colors are associated with good health.

Each color has its own significance which I will try to mention:

Red Food: The foods red in color are packed with phytochemicals like lycopene and anthocyanins, the antioxidants associated with healthy heart and circulatory system, improves memory and brain function, health of urinary tract, and decrease the risk of certain type of cancers.

The list includes tomatoes, cherries, strawberries, red bell peppers, beet, apple, watermelon etc.

Yellow Food: They are rich in alpha & beta carotenes are responsible for good immune system, digestion relief, and optimal brain function, also good skin & good eyes are also linked to these foods. 

Pineapple, yellow bell pepper, yellow tomatoes, grapefruit, lemon, yellow winter squash.

Green Food: Phytochemicals lutein and indoles are present in green foods which help in strong muscles, good bone health & dental health, improved eye sight and helps fight certain cancers.

All cruciferous vegetables like cabbage, broccoli, etc, spinach, kiwi, peas, green peppers, green onions, cucumber and more.

Blue or purple Food: The color is linked to anthocyanins which have been linked to antioxidants and anti-aging properties.They are good for brain, and some kinds of cancers. circulation and micro circulation is also improved by blue food.

Foods under this category are brinjal (eggplant), blackberries, blueberries, purple cabbage, purple grapes etc.

Orange Food: The presence of alpha & beta carotenes make these foods brilliantly orange, also present are VItamin C and bioflavonoids. The carotene compounds are actively converted to Vitamin A, which helps keep your eyes, bones and immune system healthy. Also antioxidants help reduce free radicals.

Foods include apricots, carrots, mango, papaya, pumpkin, tangerines, sweet potatoes etc.

Make your food colorful like your life & enjoy happiness as well as health. Colors make our life beautiful so enjoy them in your food as well. Enjoy a colorful meal everyday to get the best out of your food. Have a good day & take care. Thanks!!

Will you have a cup of Tea?

A cup of tea can be very useful to have a healthy life. There are several good benefits attached to the cup. Here is a list of the benefits you will love your cup of tea a bit more.

1. Tea is full of antioxidants (polyphenols) which acts as an anti-aging agent and ravages the effect of pollution. The antioxidants present also boost your ability to burn fat and improved muscle endurance. Most importantly helps you fight a range of cancers breast, colorectal, skin, lungs, eosophagus, stomach etc.

2. Tea helps fight free radicals, it helps fight free radicals which destroy the DNA. This activity of free radicals is also linked to cancer, heart disease and neurological disorder. 

3. Tea reduces the chances of heart attack & stroke. Drinking tea helps keep the arteries smooth and clog free, thus reducing the chances of heart attack which is mainly stimulated by unwanted blood clots due to cholesterol.

4. Tea is also acknowledged for improving bone mineral density. Tea is also known to improve the dental looks as it has fluoride & tannins which keeps plaque away. Please keep it unsweetened else no use :).

5. Tea also helps improve the immune defenses of the body as shown in research. 

Ek cup chai ho jaye!!

Have a great day and thanks!!

Ginger: What it can do for You?

Friends enjoy ginger in your food to help you fight against lots of ailments. I have mentioned ginger in my previous posts as well. This post is an extension of my previous post to emphasize on the good effects of ginger.

Indian food is already known for good spicy content in food. Probably our ancestors knew all this much before science could prove it. Ayurveda has spoken of many such ingredients to be helpful in keeping ailments at a bay much before the western world spoke about it. The western world has now accepted the healing effects of many Indian spices & ingredients as factors to fight lots of diseases.
Enjoy ginger in your food, drink ginger tea, and you can keep yourself fighting against so many problems. Wish you all a very good health & take care. Thank You!!

Coffee: Good or Bad?

Coffee has been discredited by many as bad for health. There have been lot of posts on bad effects of coffee. Now recent research has come up with lot of good effects of coffee, mainly the caffeine content. Though high dosage of caffeinated coffee is not good for health, more than 28 cups in a week can have adverse effects. Let's start with some good points in favor of coffee:

1. Coffee has been known as an energy drink for ages & that is due to caffeine present which helps in blocking an inhibitory neurotransmitter named Adenosine. This helps in other transmitters to become active which make your brain more receptive & increases functioning of the brain. It increases energy levels, memorizing capability, reaction time & general cognitive function.

2. Caffeine can improve fat burning in the cells, boosting the metabolic rate by 3-10%. Also adrenaline levels are increased due to caffeine which makes us more active & can make us ready for physical exertion. So, again this can help in losing weight & staying in shape.

3. Coffee is known as lowering Alzheimer's Disease & Dementia. Coffee drinkers have shown upto 65% lower risk of getting these diseases, also risk of Parkinson's disease can be reduced.

4. Coffee reduces the risk of stroke & risk of some types of cancer (liver and colorectal). Often coffee is associated with high blood pressure it is true but is very small & regularly drinking coffee leaves no effect on the blood pressure. Women have shown reduced risk of stroke on drinking caffeinated coffee.

5. Coffee with its huge antioxidant properties have shown reduced risk of deadly skin cancer. It has properties of signal tissue repair which helps in regulating cell re-growth increased collagen level giving a healthy looking & increased skin elasticity.

Friends these can be a good reason for drinking coffee but beware of the side effects. Do not drink too much coffee as it can lead to insomnia & if taken with some medication (anti-depressants, psychiatric drug, thyroid medication, and antibiotics) can have bad effects. Please take care & stay well. Thanks!!

Low calorie Baked Dinner Recipe: Baked Stuffed Bell Peppers

Hi Friends!!
Today I will speak about two low calorie dinner options which can be enjoyed guilt free. The recipes are easy to prepare & have good nutrient value. I have one vegetarian baked recipe for all my friends.

Baked Stuffed Bell Peppers

Ingredients:
Bell peppers: 2 large (choose your color make your impression)
Onion: 1 medium
Tomato: 1 small
Cottage cheese: 100 g (fat free)
Peas: 1/4 cup
Green Chili: 1
Dried Parsley leaves: 1/2 teaspoon
Olive oil: 1 teaspoon
Salt to taste
Pepper: 1/2 teaspoon

Preparation:
1. Cut the bell peppers into half. Clean the inside, to make them look like bowls. Grease the inside with a brush.
2. Chop the Onion, tomato, green chili finely. Crumble the cottage cheese (paneer) into small pieces.
3. Mix the ingredients above in a bowl. Add the salt, parsley leaves, pepper to the mix. Add 1 teaspoon olive oil.
4. Fill the bell pepper halves with the mix & place it on a plate to bake.
5. Preheat the oven at 350 F. In the pre-heated oven place the plate & bake for 10-15 min. It can be done on the stove also on a low flame on the tawa with a cover.

It is known that cooking reduces the nutrients in the food so try avoid too much cooking. I have used the filling raw & cooked the whole at once only. This is a twist to the usual Shimla mirch ka bharwa. It has less spices, oils & simple. Hope you guys like this. Thanks Friends!!

Recipe- Power breakfast for health & weight loss

Hi Friends!! Today is a very interesting day in the Indian Politics, trying to clean out politics, let's try to clean out our body systems... Today will talk about a breakfast recipe. Breakfast always emphasized by me as the most important meal, should be easy & quick as well to make.

Spiced Carrot Pancakes

Ingredients:
Multi-grain flour: 1 1/2 cup
Low fat milk: 2 tablespoons
Eggs: 2
Grated carrots: 1/4 cup
Olive oil/ Canola oil
Cinnamon:1/2 teaspoon
Baking Powder: 1/2 teaspoon
Chopped Chilies: 1-2 (if you like spicy)
Salt to taste

Preparation:
1. Mix the flour with Cinnamon powder, salt, baking powder, eggs, 1 tablespoon oil, milk to get a smooth batter. Add the grated carrot & Chilies to the batter & mix well.
2. Heat the non-stick pan. Spray/ brush the pan with oil.
3. Pour the batter in small portions on to the pan. Wait for it to be cooked on low flame. Toss it over to the next side for it to cook as well.

Your pan cakes are ready to serve. It has the perfect combination of carbohydrates, fiber, protein, omega-3 & anti-oxidants. A good start for the morning.

Thanks friends!! I will keep it short today, have a mood to enjoy Saturday.