Healthy foods for the monsoon

After the scorching summer heat, the monsoon showers are welcomed by all. They bring down the temperatures, ensure lush greenery everywhere and are a blessing for our farmers and for us 😊

The smell of the wet earth immediately after a heavy downpour conjures up images of a steaming hot cup of pudina chai and yum pakodas…baked, fried or airfried!!!

Eating the right foods this monsoon is very essential because the wrong foods can give you an upset stomach and keep you away from work or school or play. Here is a list of foods to eat during this season to ensure you stay healthy.

Lentils: Both moong dal and masoor dal are easy to digest. They provide sufficient amounts of protein and calcium and are also a good source of dietary fiber. Pressure cook and then temper these lentils with curry leaves, ajwain, jeera, garlic and juliennes of ginger. You can even cool the cooked lentils and puree them to convert them into a yummy soup!

Soups: Be wary of eating raw salads this season. Instead pressure cook your veggies, puree them, add fresh herbs and tuck into a delicious and heartwarming bowl of soup. To add a twist, grill the veggies esp bell peppers and then make the soup.

Herbal teas and herbal infusions: Bring a litre of water to boil. Add a couple of cloves, a few strands of kesar, 2 green elaichi, 10 mint leaves and 5 tulsi leaves. Steep for 10 minutes and pour into a flask (you can strain out the herbs and spices if you want to) Add a few slices of lemon…your immunity booster is ready! Drink this through the day.

Herbs and spices: In order to boost your immunity and also to enhance digestion, incorporate garlic, ginger, peppercorns, green elaichi, haldi, jeera, tulsi and mint into your regular meals. They have anti-inflammatory properties, keep the flu, colds and coughs at bay and also help in digestion.

Gourds: Up your calcium, magnesium and manganese intake during the rainy season with gourds like bottle gourd or white pumpkin ( doodhi or lauki), red pumpkin ( bhopla), pointed gourd (parwal), snake gourd, bitter gourd (karela), ash gourd (petha), apple gourd ( tinda), ridge gourd ( turia) and zucchini.

Millets: Nachni, jowar and bajra are rich in calcium and iron so add these grains to your rotis, theplas, breads etc to strengthen your immune system and to keep infections away.

Stay blessed with good health ….always!!!

Warm regards,

Charmaine D’Souza

Ramadan Kareem

The holy month of Ramadan has just started. According to Islamic belief, it commemorates the first revelation of the holy Koran to Prophet Muhammad.

Muslims fast during this month...from sunrise to sunset... so as to equalize everyone before themselves and before God. The Iftar meal is a celebration every evening...with family, friends and neighbours.

The pre-sunrise (sahour) and post sunset (iftar) meals comprise of dates, nuts, dried fruits, fresh fruits, sherbet, salad veggies, halal meats, haleem, assorted kebabs, different types of breads and a wide array of sweets.

Fasting can be good for health provide excess food...esp fried, is not consumed during iftar and sahour. The human body has certain regulatory mechanisms that get activated during periods of fasting. If you are fasting during this month and maintain a balanced diet you will continue to stay active and healthy. Health problems arise during this month only if food is consumed in excess thereby making the diet unbalanced...or if sleep is not sufficient. This could lead to dips in blood sugar levels and dips in blood pressure during the day...and the reverse happening once the fast is broken each night.

Some simple guidelines to stay healthy during this holy month of Ramadan:

• Eat a light sahour (pre sunrise) meal comprising of freah fruits, milk, oats, cereal, bread etc
• Eat sufficient amounts of carbohydrate and fiber-rich foods which provide vitamin B and keep you full.
• Eat adequate amounts of raw veggies and fresh fruits to provide the vitamins and minerals needed by your body.
• Drink water to hydrate your body from sunset till sunrise... avoid aerated beverages and caffeine which dehydrate the body.
• Avoid fried foods and spicy foods...you do not want a spike in your cholesterol levels post fasting...nor do you want to suffer from hyperacidity through the day.

Do some light form of exercise like stretching or walking.

As-Salaam-Alekum... " May peace be upon you"

Stay blessed with good health ….always!!!

Warm regards,

Charmaine D’Souza

Triphala

Triphala is a traditional Ayurvedic herbal formulation consisting of three fruits native to the Indian subcontinent: Amalaki, Bibhitaki and Haritaki.

Benefits of Triphala:-
- Assists natural internal cleansing
- Gently maintains bowel regularity
- Nourishes and rejuvenates the tissues
- Supports healthy digestion and absorption
- Acts as a natural antioxidant

2 tbsp triphala juice is the recommended dosage...you may dilute it in water and have a shot of this daily.

Stay blessed with good health ….always!!!

Warm regards,

Charmaine D’Souza

World Hypertension Day, 17th May 2017

Why does the doctor check your BP each time you visit him? Why is low BP or high BP such a big ndeal?

BP is a measure of the force of blood pushing against blood vessel walls. The heart pumps blood into the arteries, which carry blood throughout the body. High BP or hypertension is dangerous...a 'silent killer'.. because it makes the heart work harder to pump blood to the body and contributes to hardening of arteries, or atherosclerosis and to the development of heart failure.

Symptoms:

• Headaches
• Dizziness
• Shortness of breath
• Blurred vision

Causes of high BP:

• Obesity
• Smoking
• Lack of physical activity
• Too much salt in the diet
• Too much alcohol consumption
• Stress
• Old age
• Family history of high BP
• Chronic kidney disease
• Adrenal and thyroid issues

Remedies:

• Eat foods rich in potassium like bananas, watermelon, celery , parsley, mint and coriander.
• Eat seeds like pumpkin seeds, melon seeds, cucumber seeds and flax seeds...... unsalted !
• Avoid salty foods and snacks including processed meats like bacon salami and ham, packaged   soups, wafers, sauces and pickles.
• Relax, exercise, meditate...do whatever it takes to get your stress levels down.

" One way to get high blood pressure is to go mountain climbing over molehills " - Earl Wilson.

Stay blessed with good health ….always!!!

Warm regards,

Charmaine D’Souza

Dried plums (Prunes)

Prunes…what immediately comes to mind is images of old people eating them at bedtime to prevent constipation!!! So the name was changed to dried plum to encourage people of all ages to incorporate them in their daily diet and derive their antioxidant benefits. Research now shows that these dried plums have phytoestrogens that strengthen bones and help treat osteoporosis.

The health benefits of dried plums (prunes) and dried plum (prune) juice:

• Dried plums are an excellent source of energy. Since they are rich in fiber and fruit sugars- fructose and sorbitol, they do not cause a spike in blood sugars. In fact, their soluble fibre content helps stabilise blood sugar levels.
• Their high sugar content allows them to be dried without fermention…thereby preventing gas and acidity.
• Their high potassium content helps regularise blood pressure, heart rhythm, muscle contractions and nerve impulses. It also helps prevent cramps. 
• They are rich in two phytonutrients - neochlorogenic and chlorogenic acid which help prevent cellular damage.
• Dried plums and their juice help to prevent high blood pressure.
• They also help prevent atherosclerosis -the narrowing of arteries due to a build-up of plaque, leading to strokes and heart attacks.
• The mineral boron, found in plenty in dried plums, helps to build strong bones and prevent bone loss, to strengthen muscles and improve muscle coordination and also to improve mental agility.
• They are a good source of iron and vitamin C which is needed to convert this iron into a highly absorbable form. This combination prevents anemia.
• Their high fiber content helps in improving digestion, regularising bowel movement and preventing piles and haemorrhoids.
• The juice of dried plums is a good laxative. Simply boil 5 of them in a litre of water. When cool, blend well and drink this through the day. Works well with young children and older people too.
• This juice also helps prevent urinary incontinence and improves bladder function.
• They are a great snack food because they help you stay full for a longer period of time…preventing overeating and subsequent weight gain.

A Word of Caution:

If you are diabetic or have ulcerative colitis or IBS then please use dried plums judiciously.

Stay blessed with good health ….always!!!

Warm regards,

Charmaine D’Souza

 Mangoes… The New POWERFOOD

This “King of Fruits” is one of the most popular and nutritionally rich fruits in the world with unique taste, flavor, texture and health-promoting properties. There are over 1000 different varieties of mangoes.

Properties:

• They are an amazing source of vitamins A, C, E, and B-complex as well as health promoting flavonoids such as beta-carotene and alpha-carotene.
• They are a powerful anti-cancer food and are specifically known to help prevent lung, breast, colon, prostate, blood, and oral cancers.
• They are also highly beneficial in the prevention of strokes, heart disease, arthritis, cognitive disorders, respiratory diseases, and kidney disease.
• They are a good source of potassium, an important component of cell and body fluids which controls heart rate and blood pressure.
• The tartaric, malic and citric acid in mangoes help to alkalinize the whole body and flush out toxic acids. 
• They are packed with enzymes and are a prebiotic food, meaning they contain compounds that stimulate and feed the good bacteria in the intestines which greatly aids in digestion and assimilation. 
• They contain a significant amount of pyridoxine (B-6) which is vital for the synthesis of serotonin and dopamine in the brain. Pyridoxine is also essential in maintaining hormonal balance and proper immune function as well as for helping the body break down sugars, fats and proteins. 
• They contain copper which is required for red blood cell production.
• They help prevent insomnia and provide for a better night’s sleep.
• They help to decrease LDL (bad) cholesterol because of their fiber, pectin, and vitamin C content.
• Due to their high vitamin A content, they are also excellent for promoting good eyesight and helping to prevent night blindness and dry eyes. 
• They prevent anemia because of their iron content.
• They are wonderful for skin health and can be used to help clear clogged pores, eliminate pimples, and add a natural glow to the skin. 
• Since the fruit has a relatively low glycemic index, moderate consumption of approx 2 slices of mango by diabetics will not spike blood sugar levels.
• Interestingly, the mango peel is also rich in phytonutrients.

Mangoes are one of the world’s most versatile fruits and can be used in both sweet and savory recipes. Use mango in your smoothies, shakes, salads, raitas, salsa, chutneys, jams, preserves, marinades and vegetable dishes. Blend green mango pulp with water, jaggery and a pinch of soonth to prepare a delicious remedy for heat stroke. Spices also pair well with mango … experiment with cinnamon, ginger, cloves, chili, cardamom, pepper etc to boost the flavor and nutrition of the dish. Experiment with finding new ways to add mangos into your diet. Your body will love you for it…. And do not forget to send us a recipe 😉

If you are not sure whether the mangoes you have bought are organic…or whether they have been artificially ripened with calcium carbide, wash them thoroughly and leave them overnight in a bowl of water,

A word of caution: Restrict your intake of this fruit if you are on warfarin therapy. Since mangoes have high vitamin A content, it could result in potentiation of warfarin activity and increased bleeding risk.

Stay blessed with good health ….always!!!

Warm regards,

Charmaine D’Souza

Holi 2017

Holi ushers in Spring with all its glorious colours and rejuvenating splendour. Water balloons, bright colours (hopefully made from haldi, kumkum, neem and bilva  😊 ), yummy gujias, piping hot puran polis, refreshing thandai, delicious phirni, scrumptious dahi vadas and melodious songs are all the ingredients of a perfect Holi wish that comes your way today 😊

Traditional Holi delicacies vary from state to state, from region to region and from family to family. Today, as you celebrate Holi, the Hindu festival of colour, we bring you a few traditional snacks and drinks for you to make and enjoy with your family and friends.

Gujias - these sweet dumplings are made of maida or wholewheat flour and are filled with a mixture of khoya or freshly grated coconut, sesame seeds and dry fruits. They are popular in Uttar Pradesh, Rajasthan and Madhya Pradesh. The dumplings are either deep fried in pure ghee or baked in the oven. Once golden brown, they are dipped in a sugar or jaggery syrup which has been infused with rose petals. Gujias taste best when served warm. For a modern twist to this traditional dish, add some dark chocolate of carob chips to the filling, bake the gujias and serve with a smattering of strawberry butter instead of dipping them in syrup.

Puran poli - this popular  Maharasthrian delicacy is a kind of sweet, buttery roti or poli. The soft delicious inner stuffing or puran is made from pressure-cooked channa dal which is sweetened with jaggery and flavoured with cardamom, saffron and grated nutmeg. The piping-hot puran polis are served with a dollop of pure ghee and a glass of warm milk.

Thandai - this Holi staple is a creamy milk drink generally sweetened with sugar or honey, enriched with khuskhus paste and finely grated, blanched almonds and flavoured with cardamom, kesar, saunf and rose petals. On Holi, thandai is traditionally served with bhaang (a derivative of marijuana). Thandai can be used to make thandai phirni, thandai rasmalai, thandai pannacotta ….etc etc etc

Phirni - this popular and deliciously aromatic North Indian dessert is made with ground rice and milk during festivals like Diwali and Holi. Unlike kheer in which whole rice is used, in phirni, broken or semi ground rice is cooked in sweetened milk. Nuts and cardamom are added later. Phirni tastes delicious when served cold but there are many who love it when it is served warm. Add some thandai masala to give the dish a “Holi” twist and sweeten it with pureed dates instead of sugar 😊

Dahi vada - this famous Indian chaat is prepared by soaking vadas or fritters made from chickpea flour in a thick dahi base. The hot, deep-fried vadas are first soaked in water. The water is then squeezed off. They are then transferred to a thick dahi base. For best results, the vadas are soaked for at least a couple of hours before serving. To add more flavor, they can be topped with chopped coriander or mint leaves, green chutney, red chili powder, crushed black pepper, chaat masala, cumin, shredded coconut, green chilis, or boondi.

Stay safe...SAVE WATER...have a joyous holi and a spring full of beautiful warm colours 😊

Stay blessed with good health ….always!!!

Warm regards,

Charmaine D’Souza