Puttu is a nutritious dish that is best served steamed for breakfast or dinner. Puttu can be made with a variety of flours, including corn, rice flakes, and millets, but it is typically made with raw rice, red rice, or ragi flour. Puttu pairs well with popular combos like bengal gram/kala chana curry or moong dhal curry.
Scale
Ingredients
1/2 cup ragi flour (finger millet)
1 tbsp fresh coconut
1 tbsp grated carrot
1 tbsp grated amaranth leaves
1 tbsp grated beetroot
Salt as per the taste
Water as required
Instructions
Place the ragi flour in a wide mixing bowl, add salt into it.
Add water a little at a time and rub into the flour, until you notice that when you try to make a fistful of ball, it will hold together and when you press the ball it will it will crumble down.
When you get this consistency, stop adding water, ragi puttu mixture is ready for steaming.
Mix the grated vegetables together
Boil water in a Puttu Maker or steamer. When the steam starts coming, take the puttu maker (puttu kutti or chiratta puttu) and add the prepared ragi puttu mixture till you reach half way.
Add the vegetables mix in the center to create a layer and then fill the remaining puttu mixture and add some grated coconut to the top. Don’t press the mixture down into the puttu maker, it will become hard and not let the steam pass through and cook it through.
Keep the filled puttu kutti on the top of the puttu maker and allow it to steam. Allow the ragi puttu to to steam until you notice steam coming through from the top. Once you notice steam coming through the top holes, continue to steam for 5 to 6 minutes. After which turn off the heat.
To remove the ragi puttu, open the lid and press through one end and slide the puttu onto a serving plate and serve hot.
Serve the ragi puttu along with black chana or moong dhal curry
Cravings for specific foods can be powerful and hard to resist. Understanding the science behind these cravings is essential for better control and improved eating habits. In this blog, we’ll explore the underlying factors of cravings and offer strategies to manage them.
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The Brain and Cravings:
Cravings often originate in the brain, specifically in the reward and pleasure centers. Research has shown that neurotransmitters like dopamine play a significant role in this process. A study published in “Nature Neuroscience” (Volkow et al., 2011) found that dopamine release is associated with food cravings.
Hormones and Appetite:
Leptin and ghrelin are two hormones that regulate appetite. Leptin signals fullness, while ghrelin stimulates hunger. A research paper in “The New England Journal of Medicine” (Cummings et al., 2004) explains their impact on cravings and eating behavior.
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Emotional and Psychological Factors:
Emotions, stress, and psychological factors can also trigger food cravings. A study in “Appetite” (Epel et al., 2001) found that chronic stress can lead to increased cravings, especially for high-calorie, comfort foods.
Nutrient Deficiencies:
Sometimes, cravings are your body’s way of signaling nutrient deficiencies. For instance, a lack of magnesium might lead to chocolate cravings. “The American Journal of Clinical Nutrition” (Drewnowski et al., 2013) discusses how nutrient deficiencies can influence food desires.
The Role of Food Marketing in Cravings:
Food companies invest heavily in creating foods that trigger them, often high in sugar, salt, and fat. A report by the “British Journal of Nutrition” (Monteiro et al., 2013) highlights the impact of food marketing on cravings.
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Strategies to Control Cravings:
Mindful Eating: Being present while eating can help you better understand your cravings and make healthier choices.
Balanced Diet: Ensuring you get a variety of nutrients can reduce cravings driven by deficiencies.
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Manage Stress: Techniques like meditation and deep breathing can help alleviate stress-related cravings.
Portion Control: Limit the availability of highly processed, calorie-dense foods in your environment.
Conclusion:
Cravings are a complex interplay of biological, psychological, and environmental factors. By understanding the science behind them and implementing strategies to control them, you can make healthier food choices and lead a more balanced lifestyle.
Batch cooking is a way of cooking a lot of food at once so you can eat it all in a short amount of time. Basically, you’re in charge of planning, cooking, and storing your meals for a few hours each week.
There are many benefits to batch cooking. The most obvious one is that it saves you time. You can prepare multiple meals throughout the week and have them ready to eat when you get home. Another benefit is that you can save money. Batch cooking allows you to buy ingredients in bulk and cut down on food waste. You can also use it to portion out meals and plan meals. It also makes meal prep and freezer-friendliness easier. Batch cooking is popular among busy people, busy parents, students and people who want to cook healthier and save money. It’s also becoming more popular among people looking for sustainable cooking methods and ways to reduce food waste.
Batch cooking is a time-saving and cost-effective method that involves preparing multiple meals at once and storing them for later consumption.
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While batch cooking offers numerous advantages, But also that can be a potential loss of nutrients when foods are cooked in large amount and stored for extended time. The nutrient loss primarily occurs due to factors like heat, exposure and heating. Some vitamins, like vitamin C and some B vitamins, heat-sensitive and can break down during cooking.
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Batch cooking can cause you to lose some of your nutrients. Here are the factors that nutrients loss from batch cooking-
Heat exposure – Long-term cooking or high heat can lead to the breakdown and loss of several vitamins, including vitamins C and B, in the cooking liquid or by evaporation. Consider utilising lower heat and shorter cooking periods to reduce nutritional loss.
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Nutrients that are water soluble – Some nutrients, such as vitamin C and the B vitamins, are water soluble and may leach into the cooking liquid. These nutrients may be lost if this beverage is not drank or included in the final meals. These nutrients may be preserved by adding the cooking liquid to sauces, soups, and stews.
Storage conditions -Proper storage of batch-cooked meals is crucial to retain nutrients. Exposure to light, air, and heat during storage can cause nutrient degradation.
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Partial cooking times can be tricky to adjust – Partial cook times can be tricky. Some foods, like vegetables, require only partial cooking in order to prevent them from becoming soggy or losing their nutrient , flavour or texture as they are frozen and thawed. But it can be challenging to cook everything to the correct stage while keeping it safe to eat.
Willpower is crucial while beginning a health journey. Making and maintaining healthy adjustments to your routines, way of life, and health-related decisions requires mental fortitude and tenacity. Here are some pointers for developing and sustaining willpower as you start your journey toward better health,
Strategies to Strengthen Your Willpower on the Path to Better Health:
Set Clear Goals: Clearly define your health goals by setting them. Clear goals provide direction and purpose whether you’re trying to lose weight, get more fit, eat healthier, or manage a particular health problem.
Start Small: Make small, doable adjustments at first. Burnout can result from attempting to completely change your way of life overnight. Start by making one or two small, manageable changes, then progress from there.
Create a Plan: Create a detailed strategy outlining the precise measures you’ll take to accomplish your objectives. A roadmap can help you remain on track and make your journey appear less overwhelming.
Visual Reminders: Use visual clues, such as post-it notes or pictures, to remind yourself of your objectives and the reasons you initially began your path toward better health.
Maintain a positive mindset: Remind yourself of the advantages of your work as you visualize your success. Your motivation and willpower can both be strengthened by positive thinking.
Stay Accountable: Discuss your objectives with loved ones, close friends, or a support group. Having someone to keep you accountable can add another level of encouragement and incentive.
Reward Yourself: Celebrate your progress and reward yourself for your accomplishments. No matter how minor, rewarding oneself for achieving goals will help you stay motivated.
Practice Self-Care: Prioritize self-care practices including getting enough sleep, stress management, and participating in activities you enjoy. Taking care of your overall well-being can help you have more willpower.
Mindfulness and Meditation: Practices like mindfulness and meditation can help you stay in the moment and reduce stress. These methods can also help you become more self-aware of who you are and make it easier for you to control your impulses.
Learn from Setbacks: It’s common to experience difficulties and setbacks while pursuing good health. Consider these events as chances to develop and learn rather than giving up. Examine what went wrong and consider changes to your strategy.
Consistency is Key: Building lasting habits requires consistency, which is why consistency is so important. Utilize your resolve to follow through on your strategy even on the days when you lose inspiration.
Visual Reminders: Use visual clues, such as post-it notes or pictures, to remind yourself of your objectives and the reasons you initially began your path toward better health.
Flexibility and Adaptability: Keep the option of changing your plan open. Being able to adjust without giving up is crucial since life is full of unexpected turns.
Keep in mind that willpower can fluctuate over time, so it’s critical to support it with self-care and constructive criticism. Your resolve will probably grow stronger as you see the results of your efforts, making it simpler to carry on with your journey for better health.
Nutrition can make a BIG impact on your period health. How you are fueling your body and the amount of essential nutrients you are getting through diet can make a big difference in a variety of different essential hormone pathways.
When looking at reasons for low thyroid function, painful cycles, PMS, and other hormonal concerns, we should always be assessing diet and lifestyle to see if someone is getting the building blocks they need for healthy hormone production and clearance. And in some cases, even with a good diet you might not be getting everything you need which is when it might be appropriate to bring in targeted supplements.
A number of stereotypes are frequently associated with periods, including feeling lethargic, sobbing, eating chocolate, and a general need for comfort. The key to truly feeling your best may lie in providing your body with the nutrition it requires during menstruation.
Regular menstrual cramps and agony may make it difficult to function normally and also affect one’s mood. Menstrual pain negatively affects a person’s ability to function efficiently, their attitude, and a variety of other aspects. The foods that one eats have an impact on menstrual pain in addition to one’s exercise regimen and lifestyle.
Dealing With Period Cravings
In order to influence hormone production and secretion, nutrients from the diet directly affect the gut and the brain system. Your diet during periods, how much you eat, and how frequently you eat all have an impact on the health of your hormones as well.
Period cravings are totally normal and natural. However, munching on anything could keep you from achieving your health goals. Swapping out what you crave during your periods for healthier alternatives can help your body get what it needs without making you feel worse. Here’s a few options of food to eat during period and their associated nutrients.
Food To eat on around Period Time
Focus on the following nutrients during menstrual cycle: –
Iron: – Beans are a rich source of iron and an excellent option for period time foods. Consuming beans is crucial for the healthy production of hemoglobin, a red blood cell protein that transports oxygen throughout the body. Iron supports blood building, which is essential after losing blood during cycles.
Photo credit to Yulia Gusterina
Vitamin B12: – Vitamin B12 is found in abundance in cashews. It is crucial for maintaining hormone balance, as evidenced by the fact that many diseases linked to hormone imbalances are also linked to vitamin B12 deficiencies. For females who have frequent or lengthy periods, these minerals are especially critical. Moreover, vitamins B2, B6, and B12 can have an adverse effect on reproductive outcomes through altering reproductive hormones. Vitamin B6 is especially found to help reduce mood associated PMS.
Photo Credit: LumenSt
Magnesium: – When it comes to choosing the best food during periods, avocados are an excellent pick. They are filled with the goodness of magnesium aiding in relaxing the uterine smooth muscles (menstrual cramp). The diet can include chocolates, nuts, flaxseeds, pumpkin seeds, and green leafy vegetables.
Zinc: – As a cofactor for estrogen and progesterone receptors, zinc is employed to deal with menstrual cramps and discomfort. Both of which could be reduced by the ingestion of zinc. It is essential for thyroid hormone production and testosterone. There’s plenty of zinc found in seafood like oysters. Other options for food to eat during period are pumpkin seeds, grains, beans, and legumes.
Calcium: – Yoghurt is one of the calcium-rich meals to eat on your period. The functional role of calcium in the treatment of menstrual discomfort symptoms. The nutrient relieves water retention and behavioral changes during the premenstrual phase. Calcium-rich foods include almonds, yoghurt, ragi, Channa, paneer, drumsticks, and seeds.
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Omega 3 Fatty Acids: -The body’s inflammatory chemical, prostaglandin, which causes headaches and cramps, is counteracted by diets high in anti-inflammatory omega-3 fatty acids. Eggs are one of the major sources of Omega-3 fatty acids. However, it can also be found in fish, walnuts, flaxseeds, and soy.
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Fibre: – The amounts of estrogen are reduced when you consume fibre rich food, which considerably lessens menstrual cramps. Other fibre-rich foods include oats, whole grains, and sprouts. Therefore, limiting processed foods and incorporating nutritious foods rich in micronutrients can assist in relieving menstrual discomfort.
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Folic Acid: – Citrus fruits like grapefruit, citron, and sweet orange contain plenty of citrus fruits to maintain a healthy lifestyle. This nutrient aids in overcoming anemia and menstrual cycle maintenance.
So, these were some of the best foods for menstruation. In particular, magnesium, folic acid, and iron are essential nutrients for the female body. They are crucial for the production of blood, balancing blood loss and relieving menstrual cramps.
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CONCLUSION
In conclusion, our period diet significantly affects every aspect of health, including our menstrual cycle and symptoms. You can try a few iron rich dishes to increase your iron level, which will ultimately ease your menstrual cycle issues.
Along with the food to eat in periods, we also advise you to steer clear of several others that may be making your cramps worse. You can also give some workouts a try to see if they can ease your period cramps or affect your health during menstruation in a positive way.
Mango Shrikhand, popularly known as Amrakhand is a delicious mango flavored twist to the traditional plain Shrikhand recipe. Shrikhand is a popular Indian dessert made with Greek Yogurt, also called hung curd. It can be served plain, but when prepared with mango, it is called Amrakhand or Keri Matho. It is usually made using 5 simple ingredients – yogurt, mango puree, saffron, powdered sugar, and ground cardamom.
This mango sweet dish is quite popular in Gujarati and Maharashtrian households and is served as a dessert after everyday meals. It is also prepared for special occasions and festivals like Gudi Padwa, Ganesh Chaturthi, Diwali, etc. Mango Shrikhand is one of the summer desserts to make when mangoes are in season. The combination of yogurt, sweet mangoes and the aroma of cardamom and saffron makes this an irresistible dessert! The recipe has been made without using sugar to make it a healthy recipe.
Ingredients
Curd or yogurt – 1 Cup
Mangoes (medium-sized, peeled and chopped) – 1/3 rd
Green cardamoms (seeds removed and lightly crushed in mortar-pestle) – 1 to 2
Saffron strands – 2 to 3
Honey (Optional) – 1 tsp
Almonds (Chopped) – 4 to 5
Raisins (Chopped) – 3 to 4
Instructions
First, take 1 cup of home-made curd or yogurt in a muslin or cheese cloth or a cotton kitchen napkin.
Now tie the cloth tightly and hang the curd for 2 to 3 hours. You can choose to hang the cloth under a faucet in the kitchen wash basin. You can also hang the curd in the fridge. Let, the whey drip, keep a bowl or pan below to collect the whey. You can also choose to keep for more time like 5 to 6 hours.
After 2 to 3 hours you will get to see a thick curd is left behind.
Peel and chop 1/3 rd of a medium-sized mango and make puree out of it in a blender.
In the same blender with the mango puree, also add the thick hung curd.
Collect it in a bowl. Add 1 to 2 powdered green cardamoms seeds and 2 to 3 saffron strands.
Blend till the mixture is smooth and even.
Chill the Mango Shrikhand in the refrigerator and serve in bowls. You can also add some chopped almonds and raisins as a garnish while serving.
Notes
Note: If you plan to use greek yogurt move on to step 5.
Tip:If using greek yogurt, add about 1 to 1.25 cups of it to the mango puree and flavorings. Blend till smooth.
Tips: Try to avoid adding sugar, instead you can use 1tsp of honey for this recipe. Tinned mangoes or mango pulp can be used instead of mango fruit.
Tips: Hung curd (yogurt): Use fresh curd, not the one that has gone sour. While hanging the curd, choose a large bowl so that the bottom of the muslin or cloth doesn’t come in contact with the bottom of the bowl. Make sure to refrigerate the hung curd in a lidded bowl if you are not using it right away. Variations: You can make a vegan Shrikhand by substituting your dairy milk with coconut milk yogurt, non-dairy Greek yogurt or any plant-based milk yogurt.
Intermittent fasting is also called “alternate day fasting” or “intermittent energy restriction.” It is the process of fasting and feasting alternately. It consists of eating very little or nothing at all on certain days of the week or times of the day.
What is Intermittent Fasting?
‘Intermittent fasting’ involves alternating cycles of eating and fasting without specifying which types of foods can be eaten on non-fasting days. A person’s intake is often limited to non-calorific fluids such as water, tea, coffee, and diet drinks, or it may allow a very restricted amount of daily calories on a fasting diet. Intermittent fasting became popular over the past decade, but many people are still confused about what fasting entails. Intermittent fasting involves a short period of not eating followed by a period of eating freely. Fasting does not equate to starvation, and with all intermittent fasting regimens, get to eat every day.
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Intermittent fasting is in trend and type of eating pattern in which we have to practice to limit the food intake in a way, that cycles between defined periods of fasting and non-fasting. Intermittent fasting is a type of eating with restricted calorie consumption or the use of reserved calories as fuel for the body. It is the type of fasting restrictive diet and thus it is categorized under FAD Diet.
During periods of fasting, it’s important to consume lots of protein. Consuming at least 50 grams of protein on a fast day will help keep hunger at bay and muscle mass high. Examples of high protein fast day meals include shakes with lots of Greek yogurts, fruits, and veggies, or a large salad with lean meat, eggs, legumes or nuts. Intermittent fasting regimens involve periods of not eating followed by a period of eating freely. It is important to consume protein during periods of fasting. Intermittent fasting can be an effective way to achieve healthy body weight.
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Types of intermittent fasting
There is more than one way to implement intermittent fasting, and different methods will produce different results.
A 20-hour fast every day. This fast ends with one big meal each evening. During the 20 hour fasting period, raw fruits, vegetables, and some lean protein are allowed.
The 5:2 system. In this method, fasting is done any two non-consecutive days of the week. On fasting days, either one can consume nothing at all or limits to 500-600 calories. On the other 5 days of the week, eating isn’t restricted.
The Eat-Stop-Eat diet. This is a variation of the 6:1 diet which can include two 24-hour fasts per week; this involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
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The 16:8 diet. This is a type of fasting for 16 hours per day by consuming all meals within an eight-hour window. Also called the Lean-gains protocol, it involves skipping breakfast and restricting the daily eating period to 8 hours, such as 1–9 p.m. Then fasting for 16 hours in between.
Extended overnight fast. In this version just lengthen overnight fast to last 14 hours. In other words, to fit regular meals into a span of 10 hours and fast for 14 hours overnight. This way most of the fast occurs while sleeping – painless.
Alternate day fasting. This consists of eating regularly one day, 20% of your normal intake the next (about 400 calories), and repeating that pattern continuously.
The most researched intermittent fasting methods are included and explained:
1. Lean-gains Daily Intermittent Fasting:
It is a 16–hour fast followed by an 8–hour eating period. Lean-gains intermittent fasting is done every day, so it becomes very easy to get into the habit of eating on this schedule. This is a great method for achieving and maintaining a lean physique.
HOW TO DO IT:
Fast for 16 hours every day (about 8 hours of the fast will take place while sleeping).
Eat the first meal of the day after the 16-hour fast.
After 8 hours first meal, start another 16-hour fast.
It does not matter when to start the 8-hour feeding period.
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2. Weekly Intermittent Fasting
If one is looking to bulk up or keep weight on, then this is a great option. Since this is only cutting out two meals per week and can enjoy many physiological benefits of fasting without losing weight.
HOW TO DO IT:
Fast for 24 hours every week (about 8 hours of the fast will take place while sleeping).
In this example, lunch on Monday is the last meal of the day. Then fast until lunch on Tuesday.
3. Alternate Day Intermittent Fasting (Fast for alternating 24-hour periods)
This style of intermittent fasting is often used in research studies, but, it isn’t very popular in the real world.
HOW TO DO IT:
Every other evening starts a 24-hour fast (about 8 hours of the fast will take place while sleeping). In the example below, would finish the dinner and begin a 24-hour fast on Monday at 8 pm.
Break the fast and start a 24-hour feeding period every other evening. For example, one can start fasting on Monday at 8 pm and eat the next meal on Tuesday at 8 pm.
Ideally, the alternate day intermittent fasting schedule should allow eating at least one meal a day.
Fed and Fasted
There are some true benefits of fasting and some dangers, and some claims are not backed up by science.
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Based on studies over the past two years from the National Institutes of Health and the American Journal of Clinical Nutrition, fasting can have positive benefits when done correctly. Scientists are still researching the topic, but so far there is good news. Intermittent fasting has a link to decreases in weight, LDL cholesterol, triglycerides, and inflammation. Diabetes, heart disease, and blood sugar levels are generally low in people who fast. Fasting wasn’t linked to significant fatigue or mental impairments either.
Fasting every other day, or going for too long without food may lead to serious starvation-like effects such as heart and organ damage and muscle loss. People also stayed hungry while they fasted, no matter how long they kept up the diet.
Fed state
Insulin high.
Glucose high.
Burning glucose.
Storing fat.
Fasted State
Insulin low.
Glucose low.
Liberating fat.
Burning fat
Changes that take place during Fasting
Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5 -fold. This has benefits for fat loss and muscle gain.
Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible.
Cellular repair: When fasted, cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells.
Gene expression: There are changes in the function of genes related to longevity and protection against disease. These changes in hormone levels, cell function, and gene expression are responsible for the health benefits of intermittent fasting.
Fasting is an effective way of achieving a healthy body weight.
In a recent year-long study, adults with obesity lost 6% of body weight (approximately 13 pounds) and maintained this weight loss with alternate-day fasting. Studies also support the use of 5:2 and 16:8 for weight loss. After 3-6 months of 5:2 or 16:8, people with obesity decreased body weight by 3 – 7% (8 -15 pounds).
Intermittent fasting can also help reduce the risk of developing heart disease and diabetes. Recent evidence shows that fasting can lower “bad” LDL cholesterol by up 15%, triglycerides by up to 25%, and raise “good” HDL cholesterol by up to 10%. Blood pressure also decreases by 5 -10 mm Hg with various fasting regimens. Reductions in diabetes risk have also been observed during periods of fasting. For instance, intermittent fasting has been shown to lower blood glucose, insulin, and improve insulin sensitivity in people with obesity and pre-diabetes. Reduction in risk for heart disease and diabetes can be attributed to weight loss associated with intermittent fasting.
Researches On Intermittent Fasting
More recently, it’s been shown that intermittent fasting may help slow aging and extend lifespan. In a very recent study conducted at Harvard University, fasting was shown to help keep certain cell components in a “youthful” state, which may in turn improve life expectancy.
More and more scientific evidence shows that fasting is a great way to lower chronic disease risk, slow aging, and achieve healthy body weight.
The Benefits of Intermittent Fasting
Fasting simplifies our day by reducing the number of meals you have to prepare.
Intermittent fasting helps to live longer. Scientists have known for a long time that restricting calories can lengthen life. Intermittent fasting activates many of the same mechanisms for extending life as calorie restriction.
Intermittent fasting may reduce the risk of cancer. A small amount of medical research has indicated that fasting might be helpful in the fight against cancer.
Fasting can help to get lean. Fasting puts the body in a fat-burning state that is rarely reached while following a normal eating schedule.
Intermittent fasting is much easier than traditional diets. The reason most diets fail is that we don’t follow the diet over the long term. Fasting is a weight loss method that is remarkably easy to stick to long-term.
Hunger is the main side effect of intermittent fasting. One may also feel weak and our brain may not perform well. This may only be temporary, as it can take some time for our body to adapt to the new meal schedule. If we have a medical condition, we should consult with the doctor before trying intermittent fasting. Intermittent fasting has an outstanding safety profile. There is nothing dangerous about not eating for a while if one is healthy and well-nourished.
Avoid Intermittent Fasting, if you have these problems:
People with type 1 diabetes or women who are pregnant or nursing should not try these diets. Children should not try fasting as it may impede their growth. Keep in mind that intermittent fasting is just one option for weight loss. While some people may find fasting easier to stick to than daily calorie restriction, others may not. All in all, people should choose a diet that they can easily incorporate into their lifestyle and stick to long-term.
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There is quite a lot of contrasting findings of intermittent fasting, but the one common message is that more evidence to examine the effects of this method; in particular longer-term human studies. However, current research indicates that intermittent fasting can be an effective method to promote weight loss, so this may be worth considering for some individuals while weighing up the pros and cons of intermittent fasting as discussed in this article.
COMMON ARGUMENTS FOR FASTING DIETS
Our ancestors would have had periods of fasting depending on food availability.
Some people prefer an ‘all or nothing approach when trying to restrict calories for weight loss compared to a ‘moderation’ approach.
Promoters of intermittent fasting report a host of long-term health benefits, such as increased longevity, improved metabolic health, improved weight loss, and a reduction in diseases, e.g. heart disease and Type 2 diabetes.
COMMON ARGUMENTS AGAINST FASTING DIET
May lead to tiredness, headaches, lack of concentration, and poor mood.
May be dangerous if unsupervised by a medical professional depending on the person’s age, medical history, and lifestyle.
Not a very balanced approach, potential to interfere with metabolic rate.
There was an overall lack of evidence and no significant differences in outcomes found between more moderate daily restriction and this extreme fasting approach.
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Frequently Asked Questions
Here are some answers to the most common questions about intermittent fasting.
Can I Drink Liquids during the Fast?
Yes. Water, Coffee, tea, and other non-caloric beverages are fine to drink during Intermittent fasting. Try to avoid sugar in your coffee. Small amounts of milk or cream will be okay. Coffee can be particularly beneficial during a fast, as it can blunt hunger.
Isn’t It Unhealthy to Skip Breakfast?
No. The problem is that most stereotypical breakfast skippers have unhealthy lifestyles. You make sure to eat healthy food for the rest of the day then the practice will be perfectly healthy.
Can I Take Supplements While Fasting?
Yes. However, keep in mind that some supplements like fat-soluble vitamins may work better when taken with meals.
Can I Work out while Fasted?
Yes, fasted workouts are fine. Some people recommend taking branched-chain amino acids (BCAAs) before a fasted workout.
Will Fasting Cause Muscle Loss?
All weight loss methods can cause muscle loss, which is why it’s important to lift weights and keep your protein intake high. One study showed that intermittent fasting causes less muscle loss than regular calorie restriction.
Should Kids Fast?
It will be better if you don’t allow our children to do fasting.
Chhena is cheese curds (Cottage cheese) from the Indian subcontinent, made from cow milk by adding food acids such as lemon juice and calcium lactate. It is pressed and further processed to make paneer and used to make desserts such as Khira Sagara, Chhena Kheer, Ras malai, and sweets such as Chhena jalebi, Chhena Gaja, Pantua, Rasgulla, and Sandesh.
Chhena is an incredible source of healthy fat calories with protein, calcium which helps to have healthy strong bones, Vitamin B2, Vitamin B1, which protects nerves, helps carbohydrate metabolism, prevents heart diseases, and helps produce red blood cells. This is ideal to consume during breakfast or snack time. It is loaded with dietary fibres which help in digestion by improving the metabolism and rich sources of protein, slightly higher than Paneer.
Ingredients
Milk – 1 litre
Lemon Juice – 15 – 20 ml
Instructions
Bring milk to boil in a saucepan.
Add lime juice. Keep on stirring and until the milk gets curdled.
Ideally, the milk should get curdled at once after you stir lime juice or vinegar. Just keep extra lime juice ready, in case milk does not curdle.
When the greenish liquid (whey) separates from the milk, pour the curdled milk into a pan with the help of a sieve or muslin cloth.
Usually from 1 liter of whole fat milk, yield 350 grams of chhena.
Notes
Instead of lemon juice, you can also use 1 tablespoon (15 ml) of vinegar or 3 tablespoons (45 g) of Curd or 1 tsp of Citric Acid powder (5 g).
Healthy Wheels are high-energy food products containing cereals and energy-giving foods targeted at people who require quick energy, or athletes and don’t have time for meals.
This recipe Healthy Wheels contain good fat, protein, and carbohydrates and healthy as it contains no added sugar and a mix of dry fruits and nuts which can be easily varied as per preferences. This is ideal to consume after work out, a fasting season like Iftar or just satisfying the hunger or can be served to the children or Sportsperson after their evening games.
Ingredients
Dates – 250 g
Oats- 100 g
Pistachios- 8 pcs
Almonds- 25 pcs
Walnuts- 15 pcs
Melon seeds- 2 tbsp
Sunflower seeds- 2 tbsp
Pumpkin seeds- 2 tbsp
Poppy seeds- 2 tbsp
Chia seeds- 2 tbsp
Instructions
Dry roast all the ingredients except chia seeds separately.
Rinse the dates and de-seeded them.
Grind the dates in the mixer and make a pulp.
Heat the pulp for 2 mins by adding 1 cup of hot water.
Chop Pistachios, Almonds and Walnuts.
Add all the chopped ingredients except poppy seeds to it.
Pour it on the aluminium foil and sprinkle it with roasted poppy seed.
Roll it with the help of an aluminium foil.
Freeze it for 10 mins.
Cut it like a size of a cookie (3 – 4 inches).
Again freeze it for 30 mins.
Your healthy pops are ready.
Notes
Please be careful about the exact time when the dates pulp is cooked.
Baked Carrot Delight, a carrot flavored sweet can be consumed by diabetic, weight loss, weight management, obese, overweight, and any age group will enjoy the taste and flavor of the healthy sweet. Carrots are rich in beta-carotene and lutein, which lowers the chances of cataracts and other eye problems.
This dish is ideal to consume as a sweet dish or dessert item at lunch or dinner and can also be served as a homemade healthy sweets to our guests.
Ingredients
Cottage cheese (low fat) – 100 gm
Carrot – 150 gm
Almonds/ Pistachios (finely chopped) – 8 pcs
Instructions
Peel and grate the carrot.
Keep aside 2 tsp of the grated carrot.
Use the rest grated carrot to make juice.
Heat the juice until it becomes ¼th
Hang the cottage cheese for few minutes and squished.
Then the carrot syrup and grated carrot were added to it.
Mash the cottage cheese till smooth texture.
Use butter paper to avoid oil greasing, and put the mixture in a baking tray and level it.
Bake it at 1500c for 5 minutes.
Cut it into a square shape.
Garnish with finely chopped almonds or pistachios. Serve it cold.
Storage life of 5 days if kept in a refrigerator.
Notes
Make sure chhena mixture becomes smooth.
Nutrition
Serving Size:1
Calories:38 - 40 kcal
Fat:0.95 - 1 gm
Carbohydrates:2 - 3 gm
Protein:3 - 4 gm
Keywords: #HEALTHYSWEETS
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