Jowar vegetable khichdi is an example of a one-dish meal or one-pot dish which consists of dietary fibre, water and nutrients such as carbohydrates, proteins, fats, vitamins and minerals. It is a balanced meal as it provides an adequate amount of all the essential nutrients needed for healthy growth and activity. Jowar vegetable khichdi is also a low GI (Glycemic index) and low GL (Glycemic load) dish. it is best suited for those diagnosed with Diabetes as it can help reduce the average blood glucose levels and also prevent Diabetes-related complications. Ingredients Jowar grits : 30g Moong dhal : 10g Onion : 10g Beans : 10g Peas : 3g Tomato : 5g Palak : 5g Broccoli : 5g Capsicum : 5g Curry leaves : 3 Green chilli : 2g Mustard seeds : 1g Cumin seeds : 1g Ghee : 5 ml Instructions Roast the Jowar grits for 3-5min in medium flame and keep aside. Heat oil and add mustard, cumin seeds and dry chilli. Once the seeds start to splutter, cook till they turn golden. Next add the onions, green chillies, and curry leaves. Cook till the onions turn translucent. Then, add the tomatoes and salt, and cook till the tomatoes turn mushy, for about 3~4 minutes. And then add all remaining vegetables (broccoli, capsicum, palak, beans, peas) along with the moong dal. Follow this by adding the Jowar grits and cook for 2- 3 minutes. Add water to it and mix it well. Bring the mixture to a boil, and then lower the heat and cook covered until the water is absorbed and the grits are well cooked. Once done, serve with yoghurt. Nutrition Serving Size: 1 Calories: 194.7 Fat: 6.08 Carbohydrates: 33.4 Fiber: 4.4 Protein: 6.94 More recipes on our website.

Eating a light dinner is key to good health and also a good weight management practise. It’s not easy to follow the routine daily but sticking to some days with predefined meals helps to get over the confusion. Added a few extra kgs in October-November which needs to go now.

2 times a week as my breakfast option. Keeps me full and is tasty too. Give it a try.

Why does PCOS Lead to weight gain PCOS makes it more difficult for the body to use the hormone insulin, which converts sugars and starch from foods into energy. This is called insulin resistance which causes increase in blood glucose levels. Higher insulin levels leads to production of male hormone androgen. Androgen is a male hormone and since the weight gain is triggered by the male hormone , the weight increase is in the abdomen area. Men carry their excess weight in the abdomen area. Pcos leads to women having a apple shape instead of a pear shape. Fight your PCOS with the right advise and dont leave it to the future. Know your symptoms & feel free to ask any questions

A Medium to large size samosa gives us 250 ~ 310 calories and is loaded with carbs and fats. The cooking oil in which its cooked is the main culprit. Road side stalls use the same oil to fry multiple times making the oil stale. Most of the time, Hydrogenated oils (contains trans fats) are used to fry samosas. Trans fats are generated when liquid oils are turned into solid or semi-solid fats through hydrogenation, a process by which hydrogen is added to vegetable oil. This happens when oil is recycled during cooking, or when food is heated over and over again in the same oil it was cooked in. Hydrogenation increases the shelf life and improves the taste making it tastier ~ crispiness of a samosa. Samosas are very fattening. Cholesterol, digestion issues, trans fats, refined flour are good reasons to think before you snack on samosas. Snack on something more healthy . Burning 300 calories will require you to walk a average of approx. 6 km. Think what is important SAMOSA OR HEALTH. CHOICE IS YOURS. Image from the web

Make the food plate colorful.

We were at a Diwali get together yesterday & people were gorging on Gulab Jamun in good nos. I took my half piece as I know what it means for me. Most know that’s it’s not very good for health. This post is for all to understand what eating Gulab Jamun means. Gulab Jamun is made of milk and flour balls, deep fried and then soaked in sugar syrup. It only provides saturated fat, sugar and has no nutritional benefits. Since it is cooked in sugar & served in sugar syrup, it is a dangerous food for diabetics & severely impacts any weigh loss plans. It spikes blood sugar levels, slows metabolism & increases our craving for even more unhealthy food. Two medium size Gulab Jamun balls has around 387 calories, Fat – 15gms. Cholesterol – 31mgs. Make conscious choices before you gulp 1-2-3 pieces at one go, or pick up the ready mixes from the shops. #health #food #nutritionist #healthyeating

Knowing your PCOS symptoms. Keep observing your body as these conditions start showing over a period of time. Feel free to send in your comments section or on messenger.

As we grow old , these issues will be reality. We have seen our parents go through these problems and these are real ones. Regular discussion, feedback and counseling on lifestyle changes and food modification wil help.