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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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.

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

Every girl wants to have shiny, long, silky hair. Your hair needs a lot more than a good shampoo to look good. It needs a good diet. Why? Because you need it to reflect your style, your current mood, to give you a different look whenever you want, don't you, can you do that on a bad hair day? Remove your bad hair day's by following these dietary tips.

Healthy hair needs  good amounts of Protein, Zinc, Biotin, Vitamin C and A, Iron, Folic acid, Essential oil and a good PH balance of skin.

Ph balance: An unhealthy scalp is an acidic one, the result of a diet that includes too much tea, coffee or aerated drinks or fried and oily food. This leads to hair loss and dandruff. Trans-fat are unhealthy for hair. Excess intake of fried and spicy food should be restricted. Eat balanced food to maintain PH balance.

What To Eat For Shiny, Smooth Hair?

Protein: A protein deficiency can lead to weak hair .The major sources of protein are Tofu, Soya milk, Paneer, Sprouts, Egg, Fish  and other non-vegetarian products. To digest protein eat sufficient amount of fruits like pineapple and papaya which contain natural enzymes. At least 20% of your daily calories should come from protein. "Remember, hair is about 97% protein,"

Vitamin C: The best source of Vitamin C are Amla, Lemon, Papaya, Kiwi, Guava, Sweet Lime, Oranges. Amla can be consumed by making candies, murabba, chutney, and dried candy.

Iron: Deficiency of iron may cause hair loss. Vitamin c and Iron absorption goes hand in hand. While consuming iron  products add some vitamin c source. Anaemia causes hair fall. Iron is mainly present in lotus stem, Spinach and green leafy vegetables.

Biotin: Biotin is consumed from a wide range of food sources in the diet, but few are particularly rich sources. Foods with a relatively high biotin content include peanut,raw egg yolk (however, the consumption of avidin - containing egg whites with egg yolks minimizes the effectiveness of egg yolk's biotin in one's body), liver, and leafy green vegetables. 

Omega 3 fats:It is good for your hair and heart. It reduces your bad cholesterol and increases your good cholesterol. It is found in flax seed,walnut, pumpkin seeds,almond.

Coconut water: It contains several essential minerals and electrolytes like potassium. Lauric acid present in coconut water gives water conditioning abilities. Lauric acid shields the hair proteins and protects the root of the hair strands preventing hair breakages.

Zinc:. Zinc is mainly present in nuts, flax seeds ,sunflower seeds ,sesame seeds, pine nuts .some breakfast cereals are fortified with zinc.  If you have deficiency of zinc, then include animal sources rather than vegetarian sources.

Vitamin A: It is mainly found in fruits and vegetables of red and yellow colour like in carrot, pepper, cod liver oil, liver, sweet potato, broccoli leaves, butter, kale, spinach, pumpkin,cheddar cheese, egg, papaya, apricot, mango, peas, milk.

Start including these food products in your diet and see the changes in your hair growth and texture within a month.

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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

Diet for Glowing Skin

We live in a world where every next person is going for cosmetic products and chemical procedures to have clear and glowing skin. But still people are not thinking that our skin shows what we eat. So dietary modification becomes important for this.

There are some food stuffs that help your skin glowing and keep them healthy. I will be writing on all the possible issues related to diet. The antioxidants plays an important role to keep us glowing, they are mainly present in fruits and vegetables, but not in sufficient amount in all of them.

WHAT TO EAT FOR GLOWING SKIN?

Tomatoes: Tomatoes are a good source of lycopene, which is an anti- ageing antioxidant, so include good amount of tomatoes in your diet. Most surprising thing in this is that it is better absorbed when cooked.

Walnuts:  It is not required to eat a cupful of walnuts per day, a maximum of 4-5 per day is a great addition to your diet. The main component in this is Vit - E and Omega 3 fatty acid, that makes your skin glowing, brights up your hair and is good for your teeth as well.

    Salmon : If you are a non- vegetarian, include salmon in your diet. It is a good source of Omega         3 fatty acid.  Try to avoid frying methods for its preparation, grilling and roasting are

    better options.

Water: A very important part of your diet, if your skin is looking dehydrated, tired, and rough, then you are not drinking enough water, at least 6-8 glasses of water should be consumed per day.

Phyto-estrogens : There are different types of Phyto-estrogens, some are found in Soya bean products (isoflavones), whereas others are found in the fibre of wholegrains, fruit, vegetables and flax seeds (lignans). Include phyto-estrogen rich soya, wholegrains, fruits and vegetables as part of a balanced diet.

Blueberries: It is found that it contains very high amount of anti-oxidants as compared to other  fruits and vegetables.

Broccoli: It is a good source of Vitamin C, Chlorophyll and Fiber. Chlorophyll is the best anti- inflammatory agent. It is also low in glycemic index. That means it will keep you full for a long time.

Almonds : It contains a good amount of Vit E, Vit B, healthy fat and protein. They can help keep your skin clear and provide the building blocks for collagen to keep your skin wrinkle free.

Leafy vegetables : They are packed with Vitamin A,Vitamin C, Chlorophyll and Vit B, so eat them the way you want to.

Oats:- Oats contain a specific compound that reduce inflammation to skin and are low on glycemic load. They also contain beta glucan, that is good for your heart.

If you include each of these in your diet,you will have a clear, healthy and glowing skin within a month.

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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 in Delhi,  She has worked with Max Balaji Hospital , Pushpanjali Crosslay Hospital and Guru Teg Bahadur Hospital.

For Inquiries please contact : info.vaishaligaur@gmail.com