Buttermilk infused with ginger, curry leaves, small onions, and green chili offers a flavorful twist to this traditional beverage. The combination adds a punch of spice and aroma, enhancing the refreshing qualities of buttermilk. With each sip, the subtle heat from the ginger and green chili harmonizes with the earthy notes of curry leaves and the pungency of small onions, creating a delightful and invigorating drink perfect for any occasion.
Scale
Ingredients
1 cup curd
1 teaspoon grated ginger
5–6 curry leaves
2 small onions (finely chopped)
1 green chili (finely chopped)
Salt to taste
Water as required
A pinch of roasted cumin powder (optional)
Instructions
In a mixing bowl, pour the curd and water mix well make a smooth consistency.
Add grated ginger, chopped curry leaves, finely chopped small onions, and green chili to the buttermilk.
Season with salt according to taste.
Optionally, sprinkle a pinch of roasted cumin powder for added flavor.
Mix all the ingredients well until everything is evenly distributed.
Curd rice, also known as “Thayir Sadam” in South India, is a popular and comforting dish made with yogurt and rice. It’s a simple and cooling dish, often served as part of a meal or as a standalone dish.
Scale
Ingredients
1/2 cup cooked rice (preferably short-grain rice)
1 cup plain yogurt (curd)
Salt to taste
For Tempering (Tadka):
1 tsp oil or ghee
1/2 tsp mustard seeds
1 dried red chilli
1/2 tsp urad dal (split black gram)
1/2 tsp chana dal (split Bengal gram)
1–2 green chilies, chopped
A few curry leaves
1/2 tsp grated ginger (optional)
pinch of hing/ asafoetida
Fresh coriander leaves for garnish (optional)
Instructions
Cook Rice:
Cook rice until it’s soft and slightly overcooked. If pressure cooked, cook till 4 to 5 whistles. This helps in achieving the creamy texture for curd rice.
Mash the Rice:
Once the rice is cooked, let it cool slightly. Mash it well using the back of a ladle or your hands. Ensure there are no lumps.
Prepare Yogurt Mixture:
In a separate bowl, whisk the plain yogurt until smooth. Add salt and mix well.
Combine Rice and Yogurt:
Add the mashed rice to the yogurt mixture. Mix thoroughly until the rice is well coated with yogurt. Adjust the consistency by adding more yogurt if needed.
Tempering (Tadka):
In a small pan, heat oil or ghee. Add mustard seeds and let them splutter. Add urad dal, chana dal, chopped green chilies, dried red chilli, curry leaves, and grated ginger. Sauté until the dals turn golden brown.
Add Tempering to Curd Rice:
Pour the tempering over the rice and yogurt mixture. Mix well to incorporate the tempering throughout the curd rice.
Garnish:
Garnish with fresh coriander leaves if desired.
Serve:
Curd rice can be served at room temperature or slightly chilled. It’s a perfect accompaniment to vegetable salad or can be enjoyed on its own.
Nutrition
Serving Size:1
Calories:260 kcal
Fat:12.5 g
Carbohydrates:24 g
Protein:8 g
Keywords: Healthy lunch, Healthy recipe, Gut health, Vegetarian
Panta Bhaat dish involves preparing parboiled rice, soaking it briefly, cooking it, then allowing it to ferment overnight. Fermentation is a process where beneficial bacteria and yeast transform the rice, giving it a tangy flavor and altering its texture. Once fermented, the rice can be served the next morning with a drizzle of mustard oil, along with green chilies, onions, and lemon wedges. This combination likely offers a unique taste profile with a slight tanginess from the fermentation process complemented by the sharpness of mustard oil, the freshness of green chilies, and the zing from lemon.
Ingredients
Parboiled Rice : 1cup
Salt: to taste.
Water : 2litres or as much needed to cook the rice.
Instructions
Take parboiled rice (a variety of rice) and wash it thoroughly 2-3 times.
Now discard the water and soak the rice in water for 10 minutes.
Meanwhile, bring 2 liters of water to a boil.
Once the water started boiling, add soaked rice and fully cook the rice just the way you make steamed rice.
Once done switch the flame off and discard the entire water while the rice is hot.
Give the rice standing time to be at room temperature.
Meanwhile take a clean terracotta pot and half fill it with plain water.
Transfer the rice to the pot containing the water and mix thoroughly.
Now cover it with a lid and place it at a hot pace for 8-10 hours.
This time is needed for fermentation.
Note: Next morning, you can also serve the fermented rice with a large drizzle of mustard oil, green chilies, onion and lemon wedges.
Mind-Body Connection, an intricate relationship between mental and emotional well-being and dietary habits. Recent research has illuminated the undeniable link between our emotions and their influence on food choices and digestion.
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The Gut-Brain Axis: A Two-Way Communication
The gut-brain axis represents the intricate two-way communication system linking the gastrointestinal tract (known as the gut) and the brain. This communication encompasses neural, hormonal, and immunological pathways. The gut boasts a sophisticated neural network. It is called “the second brain”. Consequently, it’s clear that our emotional well-being has an impact on our gut health and digestive processes.
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Impact of Stress on Digestion
Stress and Digestive Disorders: A study published in the journal “Gut” in 2018 examined the impact of psychological stress on gut health. It found that stress is linked with an increased risk of developing disorders such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Stress can exacerbate symptoms and trigger flares in individuals already suffering from these conditions.
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Stress and Gut Microbiota: Research published in the journal “Psych neuroendocrinology” in 2020 explored the relationship between stress and gut microbiota composition. The study revealed that chronic stress can lead to significant changes in the gut microbiome. As a result it may contribute to digestive disturbances and overall gut health issues.
Emotional Eating: The Comfort Food Trap
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Emotion-Driven Cravings: A study in the “Journal of Neuroscience” in 2019 used functional magnetic resonance imaging (fMRI) to investigate how emotions influence food choices. The findings showed that emotional states, such as stress and sadness, can activate brain regions associated with cravings for high-calorie, pleasurable foods.
Emotional Eating and Weight Gain: A long-term study published in the “American Journal of Clinical Nutrition” in 2017 followed participants for five years. It found a strong association between emotional eating and weight gain. Mainly among those who frequently turned to comfort foods when experiencing negative emotions.
Mindful Eating: The Antidote
Mindful Eating and Digestion: A randomized controlled trial published in “Appetite” in 2018 demonstrated that individuals who practiced mindful eating experienced improved digestion and reduced gastrointestinal symptoms compared to those who did not engage in mindful eating practices. This suggests that mindful eating can positively influence digestive processes.
Mindful Eating an Food Choices: Research in “Obesity” in 2016 indicated that mindful eating interventions can lead to healthier food choices. Participants who underwent mindful eating training showed increased awareness of food choices and greater preference for nutritious foods.
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Cultivating Emotional Resilience for Better Digestion
Stress Reduction and Gut Health: A study published in “Psychosomatic Medicine” in 2021 explored the effects of stress reduction techniques, including meditation and yoga, on gut health. It found that these practices led to improved gut microbiota diversity and reduced gastrointestinal symptoms in participants.
Resilience and Coping Strategies: Research in the “Journal of Behavioral Medicine” in 2019 emphasized the importance of emotional resilience in managing the impact of stress on digestion. Developing coping strategies and emotional resilience can help individuals face the challenges of daily life. Hence, reducing the negative effects of stress on the gut.
Conclusion
The relationship between mental and emotional well-being, food choices, and digestion is the area of study that continues to uncover the depth of the mind-body connection. Understanding how stress and emotions influence our eating habits and gut health, one can prioritize both mental and physical wellness. Practicing mindful eating and developing emotional resilience are powerful tools that helps keep equilibrium between our minds and bodies. Ultimately leading to a more vibrant and balanced life, as supported by scientific research.
Title: Stress and Digestion: Managing Stress for a Healthy Gut
Introduction
Stress affects more than just our mental well-being; it can also impact our digestive system. In this blog, we’ll explore the connection between stress and digestion and provide practical tips for managing stress to support a healthier gut.
Understanding the Stress-Digestion Connection
Image Source: Photo by Christopher Oswald, DC, CNS. Retrieved from integrativepro.com
When we experience stress, cortisol—the fight-or-flight hormone—gets released, which can hinder digestion. Reduced blood flow to the digestive tract and inflammation can cause digestive problems like nausea, diarrhea, and constipation. Additionally, stress can disrupt the balance of our gut microbiome, leading to various health issues.
Effective Stress-Management Strategies for Improved Digestion:
Embrace Relaxation Techniques: Engage in deep breathing, meditation, and yoga to combat stress and improve digestion. These practices calm the mind and body, lower stress hormone levels, and promote optimal digestion.
Prioritize Exercise: Regular exercise releases endorphins, which reduce stress levels. Aim for at least 30 minutes of moderate exercise, such as brisk walking or cycling, most days of the week.
Focus on Quality Sleep: Adequate sleep is crucial for stress management and overall well-being. Strive for 7-8 hours of uninterrupted sleep each night to support digestion and reduce stress.
Nourish Your Body with a Healthy Diet: A nutritious diet plays a vital role in supporting gut health and reducing inflammation. Incorporate fruits, vegetables, whole grains, and lean proteins into your meals, while limiting processed foods, sugary snacks, and high-fat meals.
Conclusion
Managing stress is essential for maintaining good digestive health. By implementing relaxation techniques, prioritizing exercise and quality sleep, and following a healthy diet, you can effectively manage stress and support a healthier gut.
At FoodnWellness, we recognize the crucial link between stress and digestion. Our personalized programs integrate stress management techniques, providing tailored nutrition and lifestyle recommendations for optimal gut health and overall wellness. Prioritize your well-being by addressing stress and improving digestion for a happier, healthier you.
Stress, Deadlines, Stuck in traffic, Examinations, Workload and having too much to do in life. But not enough time to do anything. Most of us are familiar with these kinds of daily stresses that get our heart racing, breath quickening, and stomach-churning. These can promote the consumption of highly palatable foods, or junk foods, which influence gut bacteria to thrive. Stressful life events are associated with the onset of symptoms, including inflammatory bowel disease (IBD), Irritable Bowel Syndrome (IBS), Gastroesophageal reflux disease (GERD), and Peptic ulcer disease.
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In this paragraph it is shown that there’s a strong connection or link between the gut, which refers to the gastrointestinal tract, and the brain. Firstly, Stress and depression can reshape or alter the gut bacteria’s composition. Secondly, they release metabolites, toxins, and neuro-hormones that can affect appetite, mood, or sleep habits, reducing inflammation in the body. Thirdly, these can contribute to depression, affecting cognitive function and response to stress.
We might already eat a lot of Gut-friendly bacteria called probiotic foods, in our diet such as yogurt or kimchi. Some people take a daily probiotic supplement to reap their potential benefits. However, it is also important to know how to improve digestion and stress issues naturally at home.
There are a few simple ways in which you can improve digestion which include:
Physical exercises (including Yoga),
By adopting eating healthy food and hydrate yourself,
Including few probiotic drinks in your diet such as Buttermilk, Simple milk kefir, Coconut water Kefir, Apple cider vinegar drink, Probiotic vegetable juice. Probiotic foods such as dosa, idli and rice kanji, and healthy mood-boosting foods, dark chocolate, banana, berries, nuts, and seeds, etc.
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In conclusion, we can say that Probiotics have promising potential treatment for depression, to prevent intestinal problems linked to chronic stress and other mental health conditions.
Constipation is irregular, infrequent or difficult passage of faeces. It is most often defined as having a bowel movement less than 3 times per week and often associated with hard stools or problems passing stools. People may suffer from pain while passing stools or may be unable to have a bowel movement after straining or pushing. It is the most common physiological disorder of the alimentary tract. Constipation is characterized by incomplete evacuation of hard, dried stools. Mostly, occurs commonly in children, adolescents, adults on low fibre diets, patients confined to bed, in individuals and in elderly persons.
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What is Constipation?
Constipation is a common gastrointestinal problem, which causes many expenses for the community with an estimated prevalence of 1% to 80%, worldwide, where the condition is characterized by a wide geographical variation.
Types of Constipation
There are three main types of constipation:
Atonic (lazy bowel): There is loss of muscle tone causing weak peristalsis due to lack of fluids, roughage and potassium, vitamin B Complex deficiency, irregular defecation habit and poor personnel hygiene, excessive purgation or use of enema, sedentary lifestyle or lack of exercise.
Spastic: It results from excessive tone of the colonic muscle.
Obstructive : It occurs usually due to obstruction in the colon, cancer or any other obstruction due to inflammation or narrowing of the lumen.
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Causes of Constipation
. Constipation can occur with:
Overuse of laxatives (stool softeners)
Low-fiber diet
Lack of physical activity
Not drinking enough water
Delay in going to the bathroom when you have the urge to move your bowels
Stress and travel can also contribute to constipation or other changes in bowel habits.
A change in regular routine or travelling
Use of medications such as antacids with aluminum or calcium, antidepressants, antihistamines, narcotics (such as codeine), antispasmodics, diuretics, tranquilizers, some heart medications
Use of supplements such as iron and calcium
Health conditions such as irritable bowel syndrome, colorectal cancer, eating disorders, under-active thyroid, diabetes, Parkinson’s disease, multiple sclerosis, celiac disease, and depression. Moreover, Constipation is common during cancer treatment.
Weakening of the muscles and ligaments that hold the rectum in place
Blockage of stool in the large intestine
Faecal impaction is common in care homes and can lead to faecal incontinence. This is a costly consequence of untreated constipation. A related term is faecal loading, which describes the retention of faeces of any consistency. Faecal impaction is defined as the retention of solid faeces that prevents spontaneous evacuation.
Risk of constipation in Elderly people
For older adults in the community and in care settings, the risk of developing constipation may be increased by:
Muscular weakness that limits general movement and the possibility of physical exercise as well as the ability to visit shops and carry shopping.
Less mobile patients who experience a loss of sensation, or those who ignore the signal to empty their bowels to avoid inconveniencing a carer or because the toilets are inaccessible. In care settings, they may be offered a bed pan or commode and be unable to empty their bowels due to poor positioning or lack of privacy.
Changes in the diet, including patients reducing fluid and fibre intake for fear of incontinence.
Difficulty swallowing, which results in requirement for thickened fluids and modified consistency diets. This can restrict consumption of adequate fibre and fluid.
Poor dentition, which can impact on dietary intake, including fibre-containing foods.
Limited care assistance available at mealtimes for dependent individuals, to ensure appropriate diet and fluid provision.
Development of co-morbid medical conditions and resulting poly-pharmacy including, in particular, analgesics and psychotropic drugs.
Mental health disorders such as depression, anxiety, dementia and cognitive impairment.
Use of a number of medicines that induce constipation, including antacids, calcium and iron supplements, as well as radiotherapy and opioid pain relief for cancer treatment.
Socio-environmental factors including hospitalization and institutionalization.
Medications that can contribute to constipation include:
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1. Pain medications (narcotics)
2. Antihistamines
3. Antidepressant and anti-psychotic medications
4. Some seizure medications
5. Iron supplements
6. Sucralfate and some antacids such as TUMS
7. Some blood pressure medications
Treatment:
1.Behavior changes: It is best to establish a regular pattern of bowel movement. People who have a normal bowel pattern usually defecate at approximately the same time every day. Since the bowels are most active after awakening and after meals, the most optimal time for a bowel movement is usually within the first two hours after waking and after breakfast. When the signals to defecate are ignored, these signals become weaker and weaker over time. Encouraging and allowing persons to pay attention to these signals can help decrease constipation.
2.Laxatives: Laxatives are substances that can help relieve constipation. However, the long-term use of laxatives can make your body depend on them. Talk to your health care provider about the use of laxatives to manage your constipation.
Fibre supplements are widely available and can be found in forms such as powders, tablets and capsules. If you have trouble eating enough fibre and want to use fibre supplements, check with your health care provider first.
Bulk forming laxatives are natural or synthetic products that have a laxative effect by absorbing water and increasing faecal mass.
3. Diet: For long term treatment it is always preferable to choose for a proper dietary management because intake of laxatives for a long period is not good for health. Increasing intake of fiber and fluid may help to feel less constipated and bloated. Above all, it keeps you to be healthy.
Nutritional guidelines for alleviating constipation:
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When we experience constipation, it may be beneficial to include more insoluble fibre in the diet to promote regularity. It is important to increase fibre slowly over the course of a few weeks. Adding too much fibre too quickly can make constipation worse. Insoluble Fibre is not digested by the body and is excreted as waste. This is the type of fibre that promotes bowel regularity and discourages the development of haemorrhoids. Examples of foods that contain insoluble fibre include wheat bran, nuts, seeds, and skins on vegetables and fruits.
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Tips that should be followed
Plenty of liquids.
Increase fibre intake.
3-5 servings of fruits and vegetables daily.
Foods that promote regularity.
Plum or prune juice.
Include exercise or physical activity in daily routine.
Talk to your healthcare team about medication or supplements to help with constipation.
Medical interventions are required only when constipation arises because of some structural or functional change in the gastrointestinal tract.
Exercise and Constipation
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In this paragraph, I am going to explain how regular Exercises can help to get relief from Constipation. Exercise therapy has shown significant efficacy as a means of treating various intestinal diseases especially, aerobic exercise, may be a viable and effective treatment for patients with constipation. Exercise helps constipation by lowering the time it takes food to move through the large intestine. This limits the amount of water that our body absorbs from the stool. Hard, dry stools are harder to pass.
Aerobic exercise speeds up your breathing and heart rate. This helps to stimulate the natural squeezing (or contractions) of muscles in our intestines. Intestinal muscles that squeeze better will help to move stools out quickly. A regular walking plan, even 10 to 15 minutes several times a day can help the body and digestive system work at their best. For example, aerobic exercise includes running, jogging, swimming, or swing dancing. All of these exercises can help keep the digestive tract healthy. Stretching may also help ease constipation, and yoga may, too.
In conclusion, it is always necessary to follow a proper dietary and lifestyle management which, can help in maintaining the normal bowel movements to a great extent.
How FoodNwellness will help you?
You can join the programme of Foodnwellness. This program gives you a personalized plan that includes the key to eat the right quantity of food and healthier options that you need to eat for Constipation and will also motivate you to have a healthy lifestyle. So, you may receive plenty of advice from everywhere but it is worthy when you receive correct knowledge from panel of health professionals. Foodnwellness will always guide regarding every issue you face and it will be taken care of by our Dietitians.
Solkadi is a part of the Goan, konkan and Malvani cuisine. it is served as a digestive and also as a cooler.
Ingredients
-Kokum – 1cup/30g
-Coconut milk- 3/4cup
For tempering:
-Oil/Ghee- 1/2tsp
-Cumin seeds -1/2tsp
Instructions
-Soak a cup of kokum and keep it aside for 30minutes.
-Once soft, mash them and strain the liquid away.
– To this liquid add half glass of coconut milk to it and stir well.
– For tempering, heat 1/2tsp oil or ghee. Add cumin seeds, when it starts to crackle add to solkadhi
I have often heard, both my clients over a consultation, or friends over a casual talk about weight-loss techniques & complaining why losing weight is such a humongous effort, and wish there was a magic cure to weight loss.
I’ll have to say here, there is .
Now when I say “magic” I don’t mean it in an incredulous, overnight way. What I mean is that it works in the most simplified way, as opposed to intricately crafted complicated ways of losing weight. Plus, there are numerous advantages to it than just losing weight. I don’t think there is a better definition of magic than this in today’s time.
As the heading suggests, that genie in the bottle is indeed, water.
So how does water help
We all know water is important for survival, but here’s how water functions for our body:
Water Can Help Control Calories: For years, dieters have been drinking lots of water as a weight loss strategy. Water helps you feel full. It has zero calories, so substituting calorie-loaded drinks with water can easily cut several hundred empty calories from your diet each day. Water also helps regulate metabolism and increases energy levels.
In absence of sufficient water, you also tend to eat more and gain weight. A 2010 research by the Institute for Public Health and Water Research found that those who drank almost “2 eight ounce glasses of water before each meal consumed 75 to 90 fewer calories while eating.” When you are drinking enough water, you are also feeding the cells and tissues in your body that gets the enzymatic system moving, which actually releases fat toxins out of the body.
Helps Maintain Normal Bowel Function: You must have heard parents and grandparents stressing on the importance of a healthy stomach as a means to keep most ailments at bay. By not eliminating food that we digest we not only gain weight, but also gain toxins. Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation.
Keeps our kidneys working: Kidneys remove waste from our bodies, help control our blood pressure, and balance fluids, so they’re crucial to keeping our systems running smoothly. Harvard Medical School notes an effective way to prevent kidney stones is to stay hydrated. Water can dilute the chemicals which can turn into crystals, so drinking enough water is very important. Harvard recommends at least two liters – eight glasses – a day to keep your body healthy.
Aids in preventing heart diseases: Keeping the body hydrated helps the heart easily pump blood through the blood vessels to the muscles. And, it helps the muscles work efficiently. If you’re well hydrated, your heart doesn’t have to work as hard and hence reduce heart attacks.
Slows down process of skin ageing and wrinkling: Many studies have proven that water makes skin firm, fills in fine lines and wrinkles and brightens an uneven complexion.
Kaiser Permanent nephrologist Steven Guest, MD, agrees: “Fluid losses occur continuously, from skin evaporation, breathing, urine, and stool, and these losses must be replaced daily for good health.”
Prevent headaches, naturally. Going without water for too long causes headaches for some people, and has been identified as a migraine trigger. The good news is that in a study on the effects of water on headaches, participants experienced “total relief” from their headaches within 30 minutes of drinking water (two cups, on average)
Help keep us alert. If you’re going to need to concentrate for long periods of time, keep water handy to help you stay refreshed, hydrated, and focused. Dehydration can impair your attention span, memory, and motor skills
Protects our joints and cartilage. Water keeps the cartilage around our joints hydrated and supple, ensuring that our joints stay lubricated. It also protects our spinal cord and tissues, keeping us healthy inside out.
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It might protect against some types of cancer: Research has found that the greater the fluid intake, the lower the incidence of bladder cancer, with more significant results when the fluid is water. One possiblereason could be that urinating more frequently prevents the buildup of bladder carcinogens. Staying hydrated may also reduce the risk of colon cancer and breast cancer.
Fight dehydration: The how-to guide
The first sign of dehydration is fatigue. When your water intake does not equal your output, you can become dehydrated. When the body begins to dehydrate, it normally means the tissues are not getting enough water to make a person feel energetic. Dehydration has also been looked upon as a migraine-trigger. Fluid losses are accentuated in warmer climates, during strenuous exercise, in high altitudes, and in older adults, whose sense of thirst may not be as sharp.
European Food Safety Authority recommends that women should drink about 1.6 litres of fluid and men should drink about 2.0 litres of fluid per day. That’s about eight glasses of 200ml each for a woman, and 10 glasses of 200ml each for a man.
However, your size, the temperature and how active you are can all make a difference (so if you’re exercising a lot on a hot day, you’ll need to drink more).
The American College of Sports Medicine guidelines for fluid intake before and during physical activity recommend that people drink about 17 ounces of fluid about two hours before exercise. During exercise, they recommend that people start drinking fluids early, and drink them at regular intervals to replace fluids lost by sweating.
5 Tips to Help You Drink More:
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Keep a bottle of water handy at all times in your car, at your desk, or in your bag.
Have a beverage with every snack and meal. You’re likely to drink more liquids if you like the way they taste, although try and avoid aerated drinks or beverages loaded with too much sugar or artificial flavorings.
You can add natural flavorings like mint, lemon or cucumber to your water if you’re not fond of drinking plain water.
Eat more fruits and vegetables. Their high water content will add to your hydration. About 20% of our fluid intake comes from foods.
Choose beverages that meet your individual needs. If you’re watching calories, go for non-caloric beverages or water. Beverages like green tea, all-natural juices and smoothies are a reliable way to increase water intake without any harm.
Finally More water please
These recommendations are for healthy adult men and women, not children. If you suffer from diseases like heart failure, kidney disease, diabetes or other nutritional disorders, please consult with your primary care provider before making changes to your lifestyle.
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