Adai receipe ( low calorie, diabetic friendly , healthy meal)

Adai

Preparation time: 15 mins, Cooking time: 20 mins, Makes 8 servings

Nutrient Value per serving: 
Energy: 125kcal
Protein: 6.2 gms
Carbohydrates: 18.9gms
Fat: 2.8 gms
Calcium: 11.2 mg

Ingredients:
 2 tbsp rice
3 tbsp masoor dal
3 tbsp green moong dal
1 tbsp urad dal
1 tsp fenugreek seeds
a pinch of asfoetida
2 green chillies, finely chopped
1/2 tsp grated ginger
2 tbsp finely chopped coriander
2 tsp oil
salt to taste

 Method:

1.  Wash and soak the rice, dals and fenugreek seeds in water in seperate vessels for 2 hours. Drain and keep aside.
2. Combine the rice, dals, fenugreek seeds and asfoetida with enough water and blend in a mixer to smooth paste.
3. Add the green chillies , ginger, coriander, salt and a little water if required and mix well.
4. Heat a non- stick pan and grease it lightly with oil.
5. Spread 2 tablespoon of the batter to form an adai of 100mm diameter.
6. Cook on both sides till golden brown using little oil.
7. Repeat with the remaining batter to make 7 more adais.
8. Serve hot with chutney.

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About Dt. Vaishali Gaur
After her Graduation in Nutrition and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She has worked with Max Balaji Hospital , Pushpanjali Crosslay Hospital and Guru Teg Bahadur Hospital.
For Inquiries please contact : info.vaishaligaur@gmail.com

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green tea

How to make green tea: 

Step 1: boil 1 glass water.
step 2: add a pinch of green tea in it.
Step 3 : cover it with lid
Step 4: Filter it with fennel and pour it in glass.
Step 5 : keep it in refrigertaor for sometime and add ice cubes and mint leave to add lil flavour if you want.

( note: if you have tea bags then directly dip it in water and cool it).

Benefits of green tea:

• Treats acne : extracts of  Green tea is used regularly in cosmetics like green tea oil for treating acne, skin problems.
• Prevents cancer : It contains larger amount of catechin, a substance that prevents growth of cancer cells.
• Stabilizes cardiovascular system: It helps in reducing bad cholesterol. consumption of green tea for 3-6 months helps in controlling systolic and diastolic blood pressure.It has shownn positive result in preventing stroke.
• Weight management: Regular consumption 3-4 cups of green tea per day has shown positive result in reducing weight,

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About Dt. Vaishali Gaur
After her Graduation in Nutrition and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She has worked with Max Balaji Hospital , Pushpanjali Crosslay Hospital and Guru Teg Bahadur Hospital.
For Inquiries please contact : info.vaishaligaur@gmail.com

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Baked bread roll

Tired of thinking what to cook for your child's school lunch , that should be handy and nutritious and appeals your child.I just had bread and lil paneer available in my kitchen in morning so i made this for breakfast.you can name it rolls , bread roll. I name them baked bread roll.A healthier option of fried bread roll.It can be a good choice for those who are working and dont have much time to cook  or for those who are on diet and tired of eating similar food daily.

Serving size: 4 rolls

 Approximate Nutritive value :
Energy:538.5 Kcal
Protein:22.63 gms
Carbohydrate:68.7gms
Fat:19 gms

Ingredients:
Bread (white/ brown bread) : 4 pcs
Paneer : 50 gms
onion: 15 gms
oil: 5 gms

Method: 

For filling:

• Finely chop onion and paneer
• In a pan add oil and saute onion , when onion are cooked add red chilli, salt and paneer . 
• cook them well and keep aside.

For rolls:

• Take bread and cut its edges.
• Flatten the bread with the help of pin roll
• At one side apply lil tomato ketchup and then place paneer filling  or add other vegetables if you have 
• Roll the bread covering the filling and lock the edges by wetting your hand with water.
• Brush the roll with oil and roast over non stick tawa or you can even roast it in the microwave.

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About Dt. Vaishali Gaur
After her Graduation in Nutrition and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She has worked with Max Balaji Hospital , Pushpanjali Crosslay Hospital and Guru Teg Bahadur Hospital.
For Inquiries please contact : info.vaishaligaur@gmail.com

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Dietary Guidelines for school going children

School going children are at a phase of rapid growth.They are more active and require additional amount of nutrition.You might be facing problem in planning their meal, as they sometimes become stubborn of their choices or sometime  they are in so much hurry that they skip their meal.

Remember if you will motivate your child to choose healthy options at early age, the chances are higher that he will stick to them through out his life.

Every mother is concerned of their child's good health. These guidelines will help you to provide adequate nutrition to your child:

• First and the foremost comes breakfast,this is the most important meal for your child.It will boost up his energy stores and will help him concentrate better in school.So don't let your child skip breakfast.

• Plan small,handy meals .Mostly children do not like proper dal, roti type of meal.They prefer something that they can pick and go to play.So preferably prepare something like stuffed roti roll by adding more of vegetables.

• Encourage him to drink a lot of water.Try to change flavour by making lemonade , fresh fruit and vegetable juices, etc.

• Limit intake of fast food and junk food, Prefer cooking them at home by making healthier alterations in the receipe.Junk food causes diabetes,heart problems,dental problems etc. Mainly provides high calorie and lacks in essential vitamins and minerals.

• Prefer cooking techniques like steaming,boiling, broiling, and avoid deep fried and semi fried cooking.

• Prefer freshly prepared juices rather than packed juices.

• Include protein and calcium rich food in diet like paneer, yoghut,milk,pulses,soya etc. To promote growth and development of your child.

• Add a variety of vegetables and fruit in his diet.

• Always motivate your child to eat from family's pot.

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About Dt. Vaishali Gaur
After her Graduation in Nutrition and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She has worked with Max Balaji Hospital , Pushpanjali Crosslay Hospital and Guru Teg Bahadur Hospital.
For Inquiries please contact : info.vaishaligaur@gmail.com

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Myth: Avoid Food Fat

Fact: Fats Increase Your Sense Of Fullness
Fat Is Twice As Fattening As Carbohydrates And Protein, But You Don’t Want To Avoid Them. 
Studies Show That Fat Gives You A Sense Of Fullness And Adds Flavor To Many Foods. Eliminating Fat From Your Diet Will Increase Your Hunger. Fat Keeps You Fuller Longer, Because It Prevents Your Stomach From Emptying Out Too Quickly.Eating moderate amount of fat is will not cause any harm.i.e. 2-3 tsp per day.

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About Dt. Vaishali Gaur
After her Graduation in Nutrition and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She has worked with Max Balaji Hospital , Pushpanjali Crosslay Hospital and Guru Teg Bahadur Hospital.
For Inquiries please contact : info.vaishaligaur@gmail.com

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What is vitamin D?

Vitamin D is an oil soluble vitamin that has several important functions in the body.                   

1. It helps absorb dietary calcium and phosphorus from the intestines.
2. It suppresses the release of parathyroid hormone, a hormone that causes bone resorption.
3. Through these actions, vitamin D keeps the calcium and phosphorus levels in the blood normal thereby promoting bone health.
4. Vitamin D may have other benefits,such as improving muscle and immune function.
5. The main source of vitamin D (90%) is made in the skin with the help of sunlight (UVB rays).Unlike other vitamins,only a small amount (10%) comes from food we eat.

• 
  
• Dietary sources of vitamin D : Egg yolk, mushrooms,fatty fish like salmon,cod liver oil.
• 
  
• Are you Vitamin D deficient?
• 
  
• All these things can make you vitamin D deficient:
• 
  

1.Spending a lot of time indoors during the day.
2.Covering your skin with clothing or SPF all the time.
3.Obesity or gastric bypass surgery.
4.Infants who are breastfed are not given a vitamin D supplement.
5.Living in northern regions where there are fewer hours of sunlight.

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About Dt. Vaishali Gaur
After her Graduation in Nutrition and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She has worked with Max Balaji Hospital , Pushpanjali Crosslay Hospital and Guru Teg Bahadur Hospital.
For Inquiries please contact : info.vaishaligaur@gmail.com

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Home Made Braided bread

Serving size: 4

Nutritional Value : 

Energy: 2200 kcal
Protein:89 gms
Carbohydrate:296 gms
Fat:73 gms

Ingredients:

For preparing yeast:

• 1/2 tbsp sugar
• 1 1/2 tbsp dry yeast

For preparing Dough:

• Refined wheat flour (maida): 1 1/2 cup
• Milk: 5ml
• Oil:20 ml

For preparing filling:

• Paneer:200gm
• Onion: 10 gms
• Tomato: 10gms
• Other vegetables (optional)

Method: 

Step 1: prepare yeast mix

• Take 1/2 cup lukewarm water.
• Add 1/2 tbsp sugar
• Add 1 1/2 tbsp dry yeast
• Keep aside for 15 minutes or till you see froth.

Step 2:For preparing filling:

• Heat a pan 
• Add oil and saute chopped onion till golden brown in color,add red chilli, and chopped tomato and add salt .

Step 3: Dough preperation:

• Take 1 1/2 cup refined wheat flour.
• To this add salt
• Add above yeat mix
• Knead it with the help of milk
• Apply oil and knead again till is very soft
• Cover it with wet cloth and keep in microwave
• Keep aside for roughly 1 hour or till you see it has doubled
• Take it out 
• Knead it again
• Divide in equal balls
• Roll into balls
• Dust maida on slab
• Roll out in oval shape and make stripes from both the sides with the help of knife.
• Place filling in between and criss-cross the stripes, overlapping the filling (braid it).
• Apply oil and milk on the top of it.

Step 4: To Bake:

• Preheat oven for 10 minutes at 200 degree.
• Grease the tray 
• Place the breaded bread
• Bake at 220 degree for 20-25 minutes.

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About Dt. Vaishali Gaur
After her Graduation in Nutrition and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She has worked with Max Balaji Hospital , Pushpanjali Crosslay Hospital and Guru Teg Bahadur Hospital.
For Inquiries please contact : info.vaishaligaur@gmail.com

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Facts about Cholesterol

Cholesterol, you all must have heard of this term many times.

what is it?

How it affects our body? , Is this good or bad?,there are so many questions that arises when we hear of this word.

Today i  will answer all your questions about this and will guide you to reduce its amount in our blood.So, 

you must have heard of good cholesterol and bad cholesterol.what are they?

Your blood carries cholesterol around your body on proteins known as high density lipoproteins (HDL) or ‘good cholesterol’, and low density lipoproteins (LDL) – ‘bad cholesterol’. Too much LDL cholesterol and too little HDL cholesterol in the blood are linked to a process which causes blood vessels to become narrowed or blocked.

 Raised LDL levels are a significant risk factor for heart attacks  chest pain , narrowing of the blood vessels in the legs and stroke – as a group these are called cardio vascular disease (CVD).
However, raised LDL cholesterol is only one of the risk factors for CVD. Other factors such as smoking, high blood pressure, diabetes, being overweight, poor fitness or a strong family history of early heart disease all affect your risk.
Saturated fat One cause of raised LDL cholesterol is a diet high in saturated fat .When you eat saturated fat it is converted into blood cholesterol by the liver. Saturated fat also slows down how quickly cholesterol is removed from your body. Cutting down on saturated fat in the diet and replacing it with unsaturated fats is an effective way of reducing blood cholesterol.
The maximum recommended amount for saturated fat intake is no more than 20g per day for women and no more than 30g per day for men. 

Main sources of dietary fats:

• Saturated fat ( bad cholesterol): Full-fat dairy products; meat and meat products such as pastries, sausages and pies; biscuits, cakes and pastries; savoury snacks; chocolate; butter, ghee; and coconut and palm oils.
• Unsaturated fat (good cholesterol):

Polyunsaturated fat – Sunflower, soya, corn or safflower oil,margarines; oily fish; and fish oil. Monounsaturated fat – Olive and rapeseed oil, avocado, nuts.

Top tips for reducing saturated fat:

•  Look for hidden saturated fat in cakes, biscuits, pastries and ready meals. 
• Compare labels and choose products that are lower in saturated fat. 
• Foods are high in saturated fat if they contain more than 5g of saturates per 100g. Foods containing 1.5g or less per 100g are low in saturated fat. 
• Some foods promoted as low in fat are often high in sugar. A high sugar intake from refined carbohydrates can also affect blood lipid levels by lowering HDL – the good cholesterol. Such foods are low-fat or diet yoghurts and sugary breakfast

Eat less:

• Cream or cheese sauces.
• Fatty meat products such as mutton,pork ,ham,saucages, red meat.
• Full fat cream,cheese,yoghurt.
• Butter, ghee,etc.

Preferable choices:

• Vegetable based saucages 
• Low fat, skimmed,tonned or double tonned milk, curd.
• Grill or dry fry; use vegetable oils, margarines and low fat spreads with a low saturated fat content like olive, sunflower, soya or rapeseed (often called blended vegetable oil).

Blood cholesterol lowering food

Soluble fibre is a type of dietary fibre which dissolves in water in the gut to form a gel. This in turn soaks up cholesterol like a sponge and carries it out of the body where it cannot do any damage. 
Oats and oat bran; linseeds (flaxseeds); barley; fruit and vegetables; and vegetable proteins all contain soluble fibre. 
Vegetable proteins are non-meat sources such as nuts; beans; and pulses which include peas, soya, lentils and chickpeas. Try to include these foods regularly in your diet as a source of lower fat protein in recipes. 
Try to eat at least five different portions of fruit and vegetables each day. Fresh, frozen, juice or smoothies, canned and dried fruit and vegetables all count. 
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About Dt. Vaishali Gaur
After her Graduation in Nutrision and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She worked in Max Balaji Hospital , Pushpanjali Hospital and Guru Teg Bahadur Hospital.
For Inquiries please contact : info.vaishaligaur@gmail.com

Know about Diabetes!

What is diabetes mellitus? 

Firstly, diabetes mellitus and diabetes is one and the same thing, expect that colloquially we say diabetes. Diabetes mellitus is a condition where the blood glucose or sugar level is high. In some cases of a diabetes mellitus patient, the pancreas fails to produce insulin that carries the glucose to the cell which in turn produces energy. In other cases the person going through diabetes mellitus does not use insulin well.

Type of diabetes

There are two types of diabetes mellitus:

Type 1 diabetes mellitus - Here diabetes mellitus is hereditary. It is known as insulin-dependent or IDDM, which is characterized by a lack of insulin production.

Type 2 diabetes mellitus - This is caused by lifestyle changes like regular consumption of unhealthy food plus sedentary life and increase in weight. It is also called non-insulin-dependent or aNIDDM. Diabetes mellitus is caused by the body's ineffective use of insulin.

What is gestational diabetes?

Gestational diabetes is a kind of diabetes that comes on during pregnancy. It is often diagnosed on screening tests done between weeks 24 and 28 of pregnancy. According to the ADA gesstational diabetes affects 4% of all pregnant women. While doctors aren't sure what causes gestational diabetes, it is believed that hormones from the placenta may block the action of insulin in the mother, leading to abnormally high levels of sugar in your blood.

What is pre-diabetes?
People who have a fasting plasma blood glucose in the 100-125 mg/dl range are defined as having impaired fasting glucose and a post prandial blood sugar between 141-199 are defined as having impaired glucose tolerance. These together are defined as pre-diabetes."

Causes of diabetes: 

The symptoms of pre-diabeties are:

- Feeling hungry often
- Weight loss or weight gain
- Slow healing of wounds, weakness, and blurry vision
- Infection of the gums, skin, vagina and bladder

Diet tips to fight pre-diabetes

They should have small meals, eat moderately, have foods that are low in fat and carbohydrate content. Further, in addition to the diet, they should indulge in some kind of daily exercise or outdoor activity."

Are there any sugar substitutes for diabetics?

Yes, there are a few ways one can replace sugar and still control blood sugar levels. Honey, figs and raisins are sweet and healthy. Diabetics can also try out jaggery but watch out; you don't want to go overboard with jaggery. It should be consumed in moderation.

Should you avoid rice if you are diabetic?

Indians with diabetes can consume rice. But it has to be two kinds of rice, Swarna and Mahsuri rice. 'In fact, two types of rice commonly consumed by India's middle classes have now been found to have the lowest Glycemic Index (GI) — the measure of its ability to raise blood sugar levels after eating.

Diabetes and its treatment

Diabetes is a condition that causes high blood sugar. It cannot be completely cured but it can definitely be managed. There are basically two types of diabetes, the first being Type 1 diabetes, wherein the body's immune system destroys the insulin producing cells in the pancreas. Due to low insulin level, it is treated with daily insulin injections and a healthy diet. The second type is Type 2 diabetes, here the pancreas does not produce enough insulin or does not use insulin efficiently. It is treated by implementing a diet modification, exercise plan or oral medication.


Diet for diabetes

. There is no real harm with snacking when you are hungry but the key is to snack on healthy alternatives. A diabetic diet should be high on fiber, must contain milk without cream, buttermilk, fresh seasonal fruits, green vegetables, etc."

List of dos and don'ts for diabetics

- Drink tomato juice with salt and pepper ever morning on an empty stomach.
- Per day calorie intake should be between 1,500-1,800 calories with a proportion of 60:20:20 between carbohydrates, fats and proteins, respectively.
- Artificial sweeteners can be used in cakes and sweets for diabetic people (in moderation).
- Keep a check on over-intake of dry fruits.
- Have lots of fluid.
- Have at least two seasonal fruits and three vegetables in a diet plan.
- Limit intake of alcohol.
- One teaspoon of methi seeds soaked overnight in 100 ml of water is very effective in controlling diabetes.
- Intake of 6 almonds (soaked overnight) is also helpful in keeping a check on diabetes.

How is diabetes linked to feet and leg problems?

Foot problems in diabetics result from poor circulation, nerve damage and decreased resistance to infection. High blood sugar level over a long period may affect blood vessels and nerves. 

There are various signs of tissue and skin damage, which can be categorized as:

Dry skin is one of the most common symptoms among diabetes due to loss of body fluid and frequent urination.

Itchy skin could be another prior symptom which can be triggered by poor blood flow. Itching can be confined to one spot or may occur in many parts of the body especially in lower legs and feet.

Digital Sclerosis due to excess production of collagen among Type 1 diabetic patient results in waxy, tight skin on toes, fingers and hands. Dryness, burning, numbness and skin ulcers could be due to neuropathy when nerves are damaged. Patient suffers from pain in the lower extremities, burning and numbness. As a result, nerves in the legs and feet may not release sweat which is required to keep skin soft and moist."

Important test for diabetes prevent and control

- First, get your blood pressure checked - your risk of developing high blood pressure doubles if you have diabetes. The ideal number: Below 130/80

- A foot exam: Pressure sores, cuts or ingrown nails can lead to infections and gangrene. Left untreated, an infection may lead to amputation. Daily self-exams are recommended.

- Every three to six months, depending on your type of diabetes and how well you're controlling your blood sugar levels, have:

- A glycosylated haemoglobin (or haemoglobin A1C) test: This measures how well you have maintained blood sugar control for the last two or three months.

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About Dt. Vaishali Gaur
After her Graduation in Nutrition and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She worked in Max Balaji Hospital , Pushpanjali Hospital and Guru Teg Bahadur Hospital.
For Inquiries please contact : info.vaishaligaur@gmail.com

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Vegetarian diet tips for muscle gain

Rotis: Rotis are one of the best food's for bodybuilding. Rotis are made from wholegrains that are complex carbohydrates and supply us with energy and fibre . Some households mix different wholegrains to get the benefits of calcium and other minerals.

Potatoes: Potatoes that are prepared with less oil or baked provide us with carbohydrates without the unnecessary calories. Potatoes also contain potassium, which prevents muscle cramps.

Brown rice: It is a rich source of complex carbohydrates that energises us during weight training. Brown rice also contains iron, calcium and fibre that are necessary for building bones and cell growth.

Bananas: This fruit is not fattening and the best vegetarian 'snack' for building muscles. Bananas are also a rich source of potassium, which is good for sore muscles.

Paneer: Is a great post workout snack. So consume paneer as this will help in the recovery of muscles and promote muscle growth. Paneer also contains calcium and vitamin A. Calcium also helps to strengthen the bones, which are essential for bodybuilding.

Milk: Drink a tall glass of milk after your workout. It is a good source of protein, calcium and vitamin D. Milk also improves digestive problems and strengthens the bones.

Cheese: Fermented milk is far richer in vitamins and minerals. Cheese in general contains calcium, potassium, vitamin A and B and manganese, making it a perfect post workout snack. But cheese also contains sodium, which is unhealthy in large portions.

Yoghurt: It is similar to cheese, but the nutrition value is different. Yoghurt is rich in protein, potassium, vitamin B and calcium and contains less sodium compared to cheese.

Pulses: Dal, chickpeas, soybeans, pigeon pea, moong and masoor are good sources of protein. These pulses are also easily available in the Indian kitchen and are quick to prepare. Consume pulses as a post workout snack for muscle building.

Muscle building with Fats 

Nuts: Walnuts, cashews, peanuts, almonds and pistachios, are also good for muscle building. They also contain carbohydrates, protein and fibre in varying amounts.

Coconut oil: This oil helps burn fats, so it is a great oil to cook with.

Olive oil: It is monounsaturated oil that lowers bad cholesterol or LDL. 

Muscle building with Protein 

Beans: There are several types of beans and they roughly provide carbohydrates, proteins, potassium, fibre, calcium, vitamin B and manganese.

Tofu: Tofu is a by-product of soybean and it has high levels of calcium and iron. But this muscle building ingredient also contains potassium, protein and manganese.

Broccoli and spinach: This vegetable is a superfoods with several health benefits. It contains protein, calcium, vitamin c and vitamin B.

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About Dt. Vaishali Gaur
After her Graduation in Nutrition and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She worked in Max Balaji Hospital , Pushpanjali Hospital and Guru Teg Bahadur Hospital.
For Inquiries please contact : info.vaishaligaur@gmail.com

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Sabzi Pasanda (Zero oil nd high calcium, weight loss receipe)

Nutritive value:

Energy: 230kcal

Protein: 15gms

carbohydrate: 30gms

Fat: 5gms

Calcium: 663mgs

Ingredients:

For the paste

1 cup low-fat milk 

2 cups sliced onions

1/2 cup grated cauliflower

1 stick cinnamon

1 clove 

2 green chillies

1/2 piece ginger

2 to 3 cloves garlic

Other ingredients 

1/2 cup low- fat milk

1/4 cup fresh low -fat curd

1 tbsp besan

1 tsp cumin seeds 

1/2 tsp dried fenugreek leaves

salt to taste

1/2 tsp garam masala

1 1/2 cup chopped and boiled mixed vegetables (carrot,french beans,cauliflower,green peas)

2 tbsp finely chopped corriander

Method:
For the paste:

• Combine all the ingredients in a deep non- stick kadhai ,mix well and simmer for 8 to 10 minutes till the onions are soft and cooked and all the liquid has nearly evaporated.
• Blend it in a mixer to a smooth paste and keep aside.

How to proceed :

• Combine the milk,curds, and besan and whisk well till no lumps remain, keep aside.
• Heat the non-stick kadhai on medium flame and when  it is hot,add the cumin seeds.
• Dry roast the cumin seeds for a few seconds and then add the dried fenugreek leaves and again dry roast for few more seconds.
• Add the prepared paste and saute on a medium flame for 1 to 2 minutes.
• Add the milk-curd-besan mixture, mix well and cook on a medium flame for another minute.
• add 1/2  cup of water, salt and garam masala, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occassionally.
• Add the mixed vegetables and corriander, mix well and cook on a medium flame for another 2 minutes.
• Serve hot with chapati                                                                                              __________________
  About Dt. Vaishali Gaur            
  After her Graduation in Nutrition and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She worked in Max Balaji Hospital , Pushpanjali Hospital and Guru Teg Bahadur Hospital.
  For Inquiries please contact : info.vaishaligaur@gmail.com
  
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Health Benefits of Amla

Everyone must have heard from elders that we should eat amla.It helps in boosting immunity and slows down ageing,but there are alot more benefits of amla.

Nutritional Benefits of raw amla per 100gms:

• Energy: 58 Kcal
• protein: 0.5gms
• carbohydrate: 13.7 gms
• Iron: 1.2mgs
• vitamin C: 600 mgs

Health Benefits of amla:

1. Cures Sore Throat and Cold:

Amla helps to cure sore throat and cold. For this, mix 2 teaspoons of amla powder with 2 teaspoons of honey. Have it 3-4 times in a day for effective results.

2. Rich Source of Vitamin C:

A great source of vitamin C, consume raw amla daily instead of vitamin C supplements as it is not easily absorbed by the body.

3. Reduces Constipation:

Daily consumption of raw amla reduces constipation problem, as it rich in fibres and acts as a gentle laxative. But remember to consume raw amla as powder as juice will not help in this case.

4. Heals Mouth Ulcers:

 Then amla juice is the best solution for your problem. Dilute the amla juice in half a cup of water. Gargle with this mixture daily for best results.

5. Heals Arthritis Condition:

Do you know that amla benefits in reducing arthritis pain? It has anti-inflammatory properties which help in reducing the swelling and joint pain of knees caused due to arthritis. Have raw amla or amla juice daily in the morning.

6. Cures Sleeping Disorder:

Try this “wonder fruit” to relieve stress and therefore cure sleep disorders like insomnia.

7. Improves Eyesight:

Amla is very useful in improving eyesight. It also reduces reddening, itching and watering. Mix 2 teaspoons of amla juice in half a cup of water and drink it every morning.

8. Removes Toxins from the Body:

Consumption of alcohol, pain killers, medicines etc regularly increases the build up of large amount of toxins in our body. Amla helps in maintaining the proper functioning of liver and bladder, and get rid of toxins. Have amla juice on an empty stomach every morning.

9. Regulates Acid Levels in the Stomach:

Regular consumption of amla is very good for your stomach, as it balances the acids levels of stomach and thus improving digestion.

10. Fights Off Free Radicals:

Amla is the powerhouse of anti-oxidants and thus helps in fighting off free radicals in your body. Daily consumption of raw amla or juice reduces the risk of many serious diseases including cancer.

11. Improves Metabolism:

Amla helps in increasing your protein metabolism. If you have a high metabolism, then you lose weight faster. Therefore those who want to lose weight, have an amla daily to increase your metabolism.

12. Strengthens Respiratory and Central Nervous System:

Amla strengthens the lungs, the respiratory system and the central nervous system of your body.
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About Dt. Vaishali Gaur
After her Graduation in Nutrition and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She worked in Max Balaji Hospital , Pushpanjali Hospital and Guru Teg Bahadur Hospital.
For Inquiries please contact : info.vaishaligaur@gmail.com

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Wheat Cake Receipe

When it comes to stay healthy, we have to be very selective as what to eat and what to avoid.Normally we eat creamy, maida based cakes,why not opt for healthier option in this as well.
Here comes Wheat cake, that is quick and easy to make. Try this out:

Nutritive Value:
Energy: 1600kcal (approx.)
Protein:  40 gms (approx)
Iron:7.8mg (approx)

Ingredients:
Whole wheat flour: 1 cup
Baking powder: 1/2 tsp.
Baking Soda: 1/2 tsp.
Powdered sugar: 3/4 Cup
Milk powder: 3/4 cup
Oil: 1/2 Cup
vanilla essence: 1/2 cup
Cocoa powder : 1 tsp
Milk: 1/2 cup ( approx)

Method:

• Take whole wheat flour, add 1/2 tsp baking powder and 1/2 tsp baking soda, sieve it twice.
• In a bowl add oil, milk powder,powder sugar,vanilla essence and beat it with the help of hand or hand grinder.
• Then in this add 1/2 cup milk and again beat by slowly adding milk, beat till it gets little liquid consistency.Now add cocoa powder in half batter.
• Grease the tin, then first add plain batter, then lil layer of batter mixed with cocoa powder, to make two differnt layers.
• Preheat the microwave at 180 degree at convection mode,then bake for 45 minutes at convection mode.
• you can have it as in between snack or as tea cake.

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About Dt. Vaishali Gaur
After her Graduation in Nutrition and Post Graduation in  Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She worked in Max Balaji Hospital , Pushpanjali Hospital and Guru Teg Bahadur Hospital.
For Inquiries please contact : info.vaishaligaur@gmail.com

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