Berry Cinnamon Smoothie

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Berry Cinnamon Smoothie

  • Author: Mahima Bansal
  • Prep Time: 5 - 7 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 1
  • Category: Breakfast
  • Method: Blending
  • Cuisine: Multi
  • Diet: Low Fat

Description

Summer days are back which is why people like to have quick refreshing, protein packed smoothie in hand to start the morning or after a nice workout. This creamy, protein packed blueberry smoothie is scented with warm cinnamon and fragrant vanilla. Ideal for breakfast or as a post workout snack. It’s the perfect on the go smoothie recipe to give you lasting energy all morning long.


Ingredients

Banana – 1 riped

Mixed berries – 1 cup

Almond Milk – 1 cup

Vanilla Extract – 1/2 tsp

Cinnamon – 1/2 tsp

Pumpkin seeds – 1 tsp

Ice cubes – 2-3 cubes


Instructions

Place all the above listed ingredients in a high speed blender / mixer and puree until smooth. Add ice to reach the desired consistency and enjoy healthy smoothie.



Nutrition

  • Serving Size: 1
  • Calories: 199
  • Sugar: 18 gm
  • Fat: 4 gm
  • Carbohydrates: 31 gm
  • Fiber: 6 gm
  • Protein: 13 gm

Keywords: Breakfast, smoothie, fruits, diet, nutrition, lifestyle, wellness, protein, post workout snack, snack.

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“Essential Nutrients For Period 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.

Photo Credit: bit245

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.

Photo Credit: bit245

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.

 

 

 

 

 

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Beetroot Juice as a Pre-Exercise Snack

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Beetroot Juice as a Pre-Exercise Snack

  • Author: Mubarra
  • Prep Time: 10 minutes
  • Total Time: 10-12 minutes
  • Yield: 1 1x
  • Diet: Low Calorie

Description

Beetroot juice is an excellent pre-exercise snack because it is high in essential vitamins and minerals, which provide an energy boost and improve physical performance. Beetroots are high in nitrates, which are converted into nitric oxide in the body and help increase blood flow, resulting in better oxygen delivery to the muscles and less fatigue. Beetroots are also high in antioxidants and anti-inflammatory compounds, which help to reduce muscle damage and promote recovery. 

You’ll be able to perform better and reap the benefits of beetroot juice if you drink it before exercise. So, the next time you hit the gym or go for a run, try this tasty and nutritious pre-workout drink!


Scale

Ingredients

  • 1 medium-sized Beetroot
  • 1 medium-sized Apple
  • 1/2 medium-sized Carrot
  • 1/2 inch Ginger
  • 1/2 Lemon
  • 1/2 cup of water

Instructions

  1. Wash and peel the beetroot, apple, carrot, and ginger.
  2. Cut them into small pieces and add them to a blender.
  3. Squeeze the lemon and add the juice to the blender.
  4. Add 1/2 cup of water to the blender.
  5. Blend all the ingredients until smooth.
  6. Ideally, drink the juice unstrained. However, initially, to get started, you can strain the juice through a fine mesh strainer to remove any pulp.
  7. Serve immediately or store in a glass bottle in the refrigerator for up to 2 days.

Notes

Other ingredients such as Spinach leaves, Black Pepper, Turmeric etc can be added to boost the benefits.


Nutrition

  • Serving Size: 1
  • Calories: 60
  • Fat: 0.25g
  • Carbohydrates: 14.5g
  • Fiber: 2.5g
  • Protein: 1g



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The Benefits of Drinking Water from Copper Vessels: A Journey to Better Health

Water is essential for life, and the manner in which we store and drink it can have a significant impact on our health. In recent years, drinking water from copper vessels has gained popularity due to its numerous health benefits. Copper is a vital mineral for the human body and has been used for centuries in various cultures for its healing properties. In this blog, we will explore the benefits of drinking water from copper vessels and the precautions one should take.

Benefits of Drinking Water from Copper Vessels:

  1. Anti-inflammatory Properties: Copper has anti-inflammatory properties that help to reduce inflammation in the body, making it ideal for those suffering from conditions like arthritis or joint pain.
  2. Improves Digestion: Copper can help improve digestion and the absorption of nutrients in the body. It has been shown to stimulate the production of digestive enzymes, which can help break down food more effectively.
  3. Boosts Immune System: Copper has antimicrobial properties that can help boost the immune system and protect against infections and diseases.
  4. Regulates Thyroid Function: Copper plays a role in the regulation of thyroid function and is essential for the production of thyroxin, a hormone produced by the thyroid gland.
  5. Aids in Weight Loss: Drinking water from copper vessels can help in weight loss by increasing metabolism and reducing water retention in the body.

Precautions:

While drinking water from copper vessels has numerous benefits, it is important to take certain precautions to avoid any adverse effects.

  1. Purity of copper: Ensure that the copper vessel is pure and free of any harmful chemicals or contaminants.
  2. Do not store acidic liquids in copper vessels: Such as lemon juice or vinegar in copper vessels as it can cause the release of copper ions into the fluid. This can be toxic if consumed in large quantities.
  3. Always clean the copper vessels properly: Als0, do not use harsh chemicals or abrasive cleaners as they can damage the surface of the vessel and release copper ions into the water.
  4. Pregnant women and children should consult a doctor: They should consult a doctor before drinking water from copper vessels as excessive copper intake can have adverse effects on their health.

In conclusion, drinking water from copper vessels can offer numerous health benefits and is a simple and affordable way to improve one’s health. However, it is essential to take the necessary precautions to ensure that the water remains safe for consumption.



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Healthy New year’s resolutions, 2023

With the new year approaching, many of us make resolutions to improve our general health and well-being. One of the most popular resolutions is to improve our eating habits. Eating a healthy, balanced diet is essential for maintaining a healthy weight, preventing chronic diseases, and feeling our best.

Here are some tips to help you make healthy eating habits a part of your New Year’s resolution.

  • Plan your meals and snacks in advance: Taking the time to plan your meals and snacks for the week can help you make healthier choices and avoid last-minute decisions that may lead to unhealthy options.

    Meal planning
    Photo by Jess Bailey on Unsplash
  • Incorporate more fruits and vegetables: Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants that can help lower the risk of chronic diseases. Aim to include at least one serving of fruits and vegetables with each meal and snack.

    Eat more fruits and vegetables
    Photo by Tangerine Newt on Unsplash
  • Limit processed and high-calorie foods: Processed foods are often high in added sodium, unhealthy fats and sugar. You can Instead opt for whole foods like colourful fruits and vegetables, lean proteins, and whole grains.Limit processed foods

  • Stay hydrated: Drinking adequate water is essential for good health. Aim for at least drinking about eight to ten glasses of water a day.

    Stay Hydrated

  • Take baby steps: Making drastic changes to your diet can be overwhelming and hard to stick to in the long term. Instead of trying to change everything at once, start with small changes and gradually build on them.

  • Be mindful when eating: Mindful eating means paying attention to your body’s hunger and fullness cues, eating slowly, and savouring your food. This can help you eat more mindfully and make better food choices.

    Mindful eating
    Photo by Pablo Merchán Montes on Unsplash
  • Make it fun! Eating healthy doesn’t necessarily have to be boring. Experiment with new recipes and ingredients to make it more exciting.

  • Get support: Making changes to your diet can be difficult, and it’s important to have support. Talk to a registered dietitiana friend or a family member who can help you stay on track

By incorporating these tips into your New Year’s resolution, you can make healthy eating habits a part of your daily routine. Remember, making minor changes to your diet can have a huge impact on your overall health and well-being.



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Stress and Diabetes Mellitus

Stress can raise Diabetes Mellitus and make it harder to regulate them. Stress is the physical and emotional response to events that threaten or challenge people in various ways. For example, it can be a response to an unpleasant event like having network issues during your job interview or an event like preparing for your sister’s wedding. The possibility or the situation that is the source of stress is called a stressor.

It is essential to keep in mind that people’s minds and bodies may react to the same stressor differently. It is a by-product of the fact that everyone responds differently to triggers and their bodies are unique. Stress is a bodily response to protect you from danger and ensures the body’s well-being. Also, as a result, the human body, when under stress, releases stress hormones (mainly adrenaline and cortisol). It coincides with an energy spurt to function effectively.

Stress and diabetes

When you have Type 2 diabetes, any kind of stress can cause changes in your blood sugar levels. Mental Stress, like worrying about work or family, typically increases blood sugar levels. If you experience physical stress, like if you are sick or injured, you may also see an increase in blood sugar levels.

Both “good” stress, like receiving an award or doing something exciting, and “bad” stress, like difficulty at work or home, can raise your blood sugars, which is why it’s important to monitor yourself and your stress level.

According to research, stress can cause blood sugar to spike, regardless of whether it’s related to the job, relationships, or any other aspect of life. Stress and glucose have a close two-way link, which is crucial to understand. It’s also vital to comprehend how stress affects people and develop appropriate stress-coping mechanisms to maintain constant blood glucose levels.

Photo by Anna Shvets from Pexel

Effect of Stress on Type 2 Diabetes

Stress can raise blood sugar levels and make it harder to regulate them. As a result, you may need a higher dose of diabetic medication or insulin for type 2 diabetes. Low blood glucose that occurs after too much medicine or insulin is a frequent concern for people with type 2 diabetes. Epinephrine and glucagon are released quickly in reaction to low blood sugar. Cortisol is released more gradually.

These hormonal reactions to low blood sugar may last for 6 to 8 hours, during which time it may be challenging to control blood sugar levels. This phenomenon of low blood sugar followed by high blood sugar is known as the “rebound” or “Somogyi” reaction.

Can stress cause diabetes?

Stress alone doesn’t cause diabetes. But there is some evidence that there may be a link between stress and the risk of type 2 Diabetes. Researches show that high of stress hormones might stop insulin-producing cells in the pancreas from working properly and reduce the amount of insulin they make. In turn, this might contribute to the development of type 2 diabetes.

Overeating when you’re stressed could also be a factor in how people develop type 2 diabetes. Some people react to stress by eating more and this can lead to them putting on a lot of weight.

 

Can Stress Cause Diabetes?

Stress alone doesn’t cause diabetes. However, some evidence establishes a connection between stress and diabetes. For example, a study on Swedish women demonstrated stress’s direct and indirect effects on diabetes. The study’s findings support perceived stress to be considered alongside other modifiable risk factors for type 2 diabetes.

Furthermore, researcher think that high-stress hormone levels can prevent insulin-producing cells in the pancreas from functioning properly and reduce the amount of insulin production. It, in turn, can contribute to developing type-2 diabetes.

Another psychological point of view is that people often tend to overeat, among other things, when stressed. But unfortunately, overeating also leads to unhealthy weight gain, a significant risk factor for diabetes.

How to prevent Stress and Diabetes

  • Reduce Screen Time- Studies have shown that excessive usage of smartphones can cause increased stress levels. Another study showed that increased screen time could also cause lower psychological well-being levels in children and adults. Furthermore, research has shown that excessive screen time can also lead to poor sleep quality, contributing to higher stress levels. So, it is best to cut down on your screen time to reduce stress.
  • Self Care- Sufficient self-care is vital in keeping your stress levels under control. For example, reading, cooking, exercising, walking, getting a massage, etc., can help improve mental health and decrease stress levels. Another way is aromatherapy, meaning that some scents have a calming effect on the mind. Studies point out that aromatherapy improves sleep quality and hence helps in decreasing stress levels and anxiety.
  • Reduce Caffeine Intake- Caffeine has a direct and indirect effect on stress. As per studies, excessive caffeine consumption can cause stress and raise anxiety levels. Furthermore, research suggests that caffeine prevents you from getting good sleep, adversely affecting your stress levels. Different people have different levels of caffeine tolerance. Hence, you should decide how much caffeine you should have so that it does not make your stress levels bad.
  • Practice Yoga- Yoga is one of the ancient and most effective techniques to reduce stress. As a result, people worldwide have been using Yoga as a tool for stress management. Yoga helps to calm the nervous system and improve stress response. Furthermore, several studies show that yoga improves psychological well-being and reduces stress and anxiety levels. As per a study, yoga can enhance the secretion of a neurotransmitter known as gamma-aminobutyric acid, which elevates your mood.

How to prevent Stress and Diabetes by lifestyle changes

  • Increase Physical Activity- An excellent way to reduce stress is to move more and sit less. As per a study, regular physical activity is helpful in anxiety and depression. In addition, another study has shown that regular physical activity and exercise elevate overall mood. In contrast, a sedentary lifestyle can lead to poor mood and increased anxiety. Exercise and physical activity should not bother you too much as you do not have to do it daily if you can’t. A six-weeks study showed that you do not need to exercise daily to improve your stress. As per that study, exercising just twice per week can decrease stress levels. An excellent way to increase your physical activity is to walk or jog to the nearest grocery store.
  • Healthy Eating Habits- What you eat has a significant effect on your overall stress levels. Studies how that eating large amounts of processed foods and sugar leads to higher perceived stress levels. Also, research has shown that not eating nutritious food can cause a deficiency of vitamin B and magnesium which help in elevating mood. Stress can also cause you to overeat, which is harmful if you have diabetes.
Diabetes healthy food
Photo by marilyna from Pexel
  • Supplements- Some nutrients are necessary for managing stress levels in the body. For example, magnesium is an essential element that plays a vital role in stress management. As per a study, magnesium supplements can be helpful for people who experience chronic stress. Research also shows that other supplements like ashwagandha, vitamin B, and Rhodiola can also help manage stress, especially in women. However, you should eat these supplements only after consulting with your doctor. That will help you avoid any side effects.

Hypoglycemia and Depression/Anxiety

Low blood glucose levels lead to the production of adrenaline, which is the fight-or-flight hormone. If adrenaline stays for a long time, it leads to stress. In case the blood sugar level frequently becomes low (less glucose, more adrenaline), the stress can lead to depression or anxiety. If a person with unhealthy glucose levels doesn’t monitor their food and medicine properly, it can lead to hypoglycemia. There is a well-researched connection between diabetes and depression or anxiety. A study found associations between severe hypoglycemia and depressive symptoms.

Furthermore, these depressive symptoms lasted even when people resolved hypoglycemia.  But researchers agree that hypoglycemia can cause symptoms of depression and anxiety. One possible reason is that a person with a low blood sugar level might constantly worry about their condition, which can add to the stress.

Stress is your body’s natural response to feelings like nervousness or threatening situations. However, your body’s natural reaction can be disastrous if you have diabetes. Extended stress levels can work against all your efforts to reduce diabetes complications. So, to manage your diabetes effectively, you must reduce your stress levels.

There can be various ways of doing this. Some of these include: 

Photo by Marcus Aurelius from Pexels
  • Regular exercising
  • Yoga
  • Spending time in nature
  • Spending time with family and friends
  • Cutting back on alcohol and tobacco
  • Engaging in hobbies
  • Going to a psychotherapist for mindfulness-based stress reduction etc.

Frequently Asked Questions (FAQs)

What are the last stages of diabetes?

There is no such thing as the last stage of diabetes or the final stages of diabetes. However, when diabetes ails you for a long time or the amount of sugar in your blood increases to very high levels, it may lead to end-stage complications or advanced complications of diabetes. These complications may include albuminuria, chronic kidney diseases, heart failure, chronic artery diseases, or stroke. Therefore, you must take all steps and preventive measures to mitigate the effect of diabetes on the body and prevent it from progressing to higher levels.

Can stress cause diabetes 2?

Stress alone is not a cause of diabetes. However, high levels of stress increase the risk of getting type 2 diabetes. High levels of stress can decrease the production of insulin. As a result, the glucose build-up continues in the blood unchecked. It may lead to type 2 diabetes in the long run. One should practice stress-relieving techniques to lower the risk of becoming diabetic.

Is coffee good for diabetics?

As per a review of studies, coffee might play an essential role in lowering the risk of developing type 2 diabetes. That is because coffee improves sugar metabolism in the body. However, adding sugar or cream to coffee may adversely affect blood sugar levels. Therefore, the best type of coffee for people with diabetes is decaffeinated coffee, as it has the goodness of all other components of coffee. Furthermore, you should also ensure that you consume coffee in moderation as it contains caffeine, and excess caffeine consumption may lead to side effects and increase stress.

Does type 2 diabetes get worse with age?

Diabetes is a progressive disease. Diabetes peaks in individuals in the age group between 65 and 74. A probable reason for this may be that you may put on more weight and exercise less as you get old, making it easier for diabetes to develop.

What is the miracle fruit that cures diabetes?

Jamun is widely regarded as the miracle fruit for diabetes. Since diabetes causes issues for two significant reasons- increased blood sugar levels and decreased insulin levels. Jamun targets both these causes together and hence helps cure diabetes. Jamun possesses antioxidant and anti-diabetic properties, which slow down the breakdown of sugar into starch.

As a result, it prevents sudden spikes in blood sugar levels. At the same time, Jamun seeds are helpful because they increase the amount of insulin in the body, either by increasing its secretion or preventing its degradation. In addition to controlling diabetes, Jamun plays a crucial role in purifying the blood, easing digestion, improving immunity, and increasing hemoglobin.

Can lack sleep lead to diabetes?

Yes, lack of sleep not only makes you tired and irritated and impacts your body’s ability to regulate and break down blood sugar. Research has shown that even one night of sleep deprivation causes your body to utilize insulin inefficiently. The ineffective response to insulin by the body’s cells leads to more insulin secretion by the pancreas. As a result, the cells fail to absorb the blood glucose, and the insulin level keeps rising. As a result, it can raise your fasting blood sugar levels above what they should be.

Do diabetics get angry easily?

Yes, diabetes is known to cause mood swings. Higher blood glucose is generally associated with feelings of sadness. Diabetes is also associated with lower self-control, which leads to aggressive behavior.

How do you calm down diabetes?

There are a variety of ways in which you can manage your diabetes. Exercising regularly, eating a balanced and nutritious diet, reducing stress, and cutting back on alcohol and tobacco are good habits to start with. When you do these things together, they help manage diabetes effectively and help prevent it.

Can metformin cause anger issues?

Yes, metformin causes mood changes, irritability, anger, and sadness. It is especially true for females over 60 years of age who take the drug for 1-6 months.

This article will help you understand how your continuous hustle that leaves you stressed might not be great for your overall well-being. You will also discover how you could develop habits to stay healthy with real-time health status and proper guidance.

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Bisibelebath : The pride of Karnataka

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Bisibelebath : The pride of Karnataka

  • Author: Mubarra
  • Prep Time: 15 minutes
  • Cook Time: 20-25 minutes
  • Total Time: 48 minute
  • Category: Diabetes
  • Diet: Gluten Free

Description

Foodnwellness brings to you the splendid flavours of Karnataka with our one-pot meal recipe of Bisibelebath. It is not only a healthy dish prepared usually with white rice (Brown rice,  Quinoa or Millets like Barnyard millet can also be used to further enhance the health benefits), Toor dal (Lentils), a mix of vegetables and a blend of herbs and spices to make this into a delectable treat.

In this recipe, we will be substituting white rice with Quinoa to enhance the overall protein profile of the dish. Quinoa is a gluten-free grain, although technically a seed which is high in Protein, fibre and antioxidants. It also has a low glycemic index, making it perfect for those with Type 1 and Type 2 Diabetes.


Scale

Ingredients

Quinoa : 15 g

Toor dal : 15 g

Urad dal : 2 g

Carrot : 10 g

Beans : 15 g

Tomato : 10 g

Onion : 10 g

Turmeric powder : A pinch

Salt : To taste

Sambar powder/Chilli powder : 1 tsp

Mustard seeds : 2 g

Curry leaves : a few

Dry red chilli : 1-2 in no

Ghee : 1 tsp

Hing/Asoefetida : a pinch

Ginger Garlic Paste : 1 tsp (Optional)

Tamarind pulp (1 tsp)


Instructions

  1. Chop all vegetables and keep aside
  2. Soak Tamarind in water for 15 minutes. Extract the pulp and keep aside
  3. Add ghee to the pressure cooker/instant pot, once it is hot, add the mustard seeds, Curry leaves, and Asoefetida and let them splutter
  4. Add Onions, Ginger Garlic paste and saute them until the Onions turn soft and light brown
  5. Then add the other vegetables and saute them till cooked.
  6. Follow this up by adding Bisibelebath/Rasam powder, Red chilli powder, Turmeric, Tamarind pulp and salt. Stir frequently to avoid them from getting burnt.
  7. Next, add all the dals, Quinoa and water, mix well, close the pressure cooker with pressure valve to sealing. Cook on high pressure for 8 minutes or 4 whistles
  8. Switch off and let it cool (Natural pressure release)
  9. Once cooled, remove the lid and garnish with Coriander leaves and dry red chillies.
  10. Serve Bisibelebath hot with mix vegetable Raita or Chutney or Pickle.


Nutrition

  • Serving Size: 1
  • Calories: 188.65
  • Fat: 5.37
  • Carbohydrates: 26.18
  • Protein: 6.79

Keywords: Gluten free, Diabetes, PCOD

 

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Osteoporosis

Osteoporosis – Silent Killer

“Silent Killer” – Osteoporosis

‘Osteoporosis’ means porous and brittle bones, a disease that weakens bones where an individual is more prone for unexpected fractures. The most common symptoms are pain.

About 200 million people are most likely to have osteoporosis throughout the world. The disease occurs in both the sexes: Male & Female. It is more commonly found in women as compared to men. At the age of 50 or more, one in two women and one in four men will have an osteoporosis-related fracture in their lifetimes. Another 30% have low bone density that puts them at risk of developing osteoporosis. This condition is called osteopenia.

Photo from wildpixel from Pixel

Causes

There is no exact cause of why this disease develops. When osteoporosis occurs, the holes in the bone grow larger and more, which weakens the bone from inside. Bones also store calcium and other minerals from the food we eat. When the body needs calcium, it breaks down and rebuilds bone and supplies the body with needed calcium while keeping the bones strong. After menopause, the speed of bone breakdown occurs even faster.

Symptoms

There are no known symptoms and that is why it is also called as a “Silent Disease”. Therefore, we need to focus on the following points:

  • Loss of height.
  • Change in body posture.
  • Shortness of breath.
  • Bone fractures.
  • Pain in lower back.
Photo by baona from Pixel

 

Another factor is bone structure and body weight. People who are underweight have a greater risk of developing osteoporosis because they have less bone to lose as compared to the people who are overweight or larger frames.

bone structure and body weight
Photo by RyanKing999

Some medical conditions and medicines may increase your risk. If one has or had any of the following medical conditions: –

  • History of bariatric (weight loss) surgery.
  • Organ transplant.
  • Hormone treatment for breast or prostate cancer.
  • Celiac disease.
  • Some medications may cause damage to bone and lead to osteoporosis like steroids, treatments for Breast cancer and medications for treatment of seizures.
Risk factor
Photo by Mohammad Haneefa Nazamudeen from Pixel

How is osteoporosis treated?

Treatment may include regular Physical Activity, Vitamin and Mineral supplements and medications. Strength training, resistance and balancing body exercises are the most important.

How can you prevent osteoporosis?

Diet and lifestyle are two risk factors you can control to prevent osteoporosis.

Diet: To maintain strong & healthy bones, one should take calcium rich diet throughout life. One cup of low – fat milk contains 300 milligrams of calcium. Besides milk & milk products, other rich sources of calcium are salmon with bones, sardines, kale, broccoli, calcium-fortified juices and breads, dried figs and calcium supplements.

Vitamin D is also important because it enables the body to absorb calcium. Vitamin D can also be obtained from sunlight exposure a few times a week at the time of sunrise or by drinking fortified milk.

Osteoporosis Diet
Photo by Piotr_malczyk from Pixel

Lifestyle: Maintaining a healthy lifestyle can reduce the degree of bone loss. Start with regular physical activity regime. Exercises such as walking, jogging, aerobics and strength training are best for making bones stronger. Weight-bearing, resistance, and balance exercises are just a few of the activities you can do to build and maintain strong, healthy bones that are less prone to osteoporosis-related fractures. The earlier you begin a regular exercise program, the better.

Frequently Asked Questions

 

What Causes Osteoporosis?

There are many factors that contribute to and exacerbate the onset of osteoporosis. They include:

  • Diet
  • Activity level
  • Low sex hormones (estrogen in women; testosterone in men)
  • Medical conditions (including intestinal problems and kidney disease)
  • Medications (such as glucocorticoids)
  • Smoking and heavy alcohol consumption

What should I not do with Osteoporosis?

If you have osteoporosis, avoid activities that involve twisting your spine or bending forward from the waist, such as conventional sit-ups, toe touches, or swinging a golf club. Those are the best ways to keep your bones strong and healthy. Learn more about keeping your bones strong to prevent falls.

You may want to visit a Physical Therapist & a Dietitian to help you recover from an osteoporosis-related fracture. They will take into account your health and fitness level, in addition to your personal risk for fractures, to help cater the rehabilitation program specifically for you. You can join the program of FoodNwellness Osteoporosis. This program will give you a personalized plan that includes the key to it the right and the healthier options of food.

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Jowar Vegetable Khichdi

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Jowar Vegetable Khichdi – One pot dish

  • Author: Mubarra
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 minutes
  • Yield: 1
  • Cuisine: Indian
  • Diet: Diabetic

Description

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 dhal
  • 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

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Diabetes : Foods that help regulate Blood Sugar Levels

When you are diagnosed with either Type I, Type II or Pre-Diabetes, It is important to focus on the amount and type of food that you consume throughout the day. Certain foods can cause spikes whereas some foods can actually lower or help control blood sugar levels. Thanks to years of scientific findings, we now know what foods are beneficial!

According to the American Diabetes Association (ADA), people with elevated blood sugar levels need to not only monitor the total amount and quality of Carbohydrates in their diet, but also need to include adequate fruits and vegetables, eat lean protein, consume low GI foods, choose foods with less added sugar and avoid trans fat.  

Let’s now discuss some of the best foods that can be consumed as a part of a healthy and varied Diabetic friendly diet.

Bitter Melon (Bitter Gourd)

Photo by Misty Rose on Unsplash

According to a study published in the Journal of Ethnopharmacology, consumption of Bitter Melon by Type II Diabetes participants reduced their Fructosamine levels to some degree and thereby had a “Modest Hypoglycaemic effect”. It not only has anti-Diabetic and antioxidant properties, but is also a good source of Carbohydrates, Calcium, Potassium, Vitamin A, Vitamin C and Zinc!

How to consume: Can be consumed in the form of soups, stews, incorporated into stir fried dishes, curries etc. 

Okra (Ladies Finger)

Photo by Elianna Friedman on Unsplash

As a rich source of blood sugar lowering compounds such as polysaccharides and flavonoid antioxidants, Okra has long been used as a natural home remedy for regulating blood sugar levels. It is also a great source of Fiber, Vitamin A, Vitamin C and Zinc which makes this fruit that is commonly consumed as a vegetable, a great addition to your Diabetic friendly pantry.

How to consume : Can be consumed raw, pickled, roasted, sauteed or steamed.

“Okra water” (cutting up pieces of Okra, soaking it in water overnight, and drinking the water in the morning) is also a great way of including this fruit in your diet. 

Cinnamon

Photo by Mae Mu on Unsplash

Cinnamon is an aromatic spice which has been used for the past several centuries as a component of traditional medicine and in food preservation. Cinnamon may help lower blood sugar levels by imitating the effects of Insulin and facilitating Glucose transport into the cells. One of the studies conducted suggests that consumption of Cinnamon improved Insulin sensitivity immediately, with the effect lasting almost 12 hours!

It’s a rich source of antioxidants that help in reducing oxidative stress, a type of damage to body cells which is caused by free radicals, and oxidative stress has been one of the reasons implicated for the development of nearly every chronic disease, including Pre- and Type II Diabetes.

How to consume : It can be consumed in the form of Cinnamon milk, Cinnamon tea (Dash of cinnamon added to any of the preparations) and also be sprinkled on top of oatmeals, smoothies and curries. 

Fenugreek seeds 

Photo by Ezergil from istockphoto.com

Fenugreek plant has uses both in culinary and medicinal practices. The Fenugreek leaves are sold both as vegetables and the seeds are used either in whole or in powdered form as spices. 

The seeds are helpful in regulating elevated blood sugar levels as they are a rich source of soluble fiber which helps improve the body’s digestion of Carbohydrates and Sugar. They also help lower total Cholesterol, “LDL” Cholesterol and Triglycerides. 

How to consume : Fenugreek seeds are often used in spice blends and generally incorporated in curries, pickles and other dips. They can also however be consumed in the form of Fenugreek tea (½ to 1 tsp), or sprinkled on top of soups, yoghurt etc.

Amla (Indian Gooseberry) 

Photo by Arjun Kartha from FreeImages

Indian Gooseberry (Amla) is widely used as a powerful medicinal ingredient in Ayurvedic preparations. It is used to treat several chronic conditions including Diabetes Mellitus. According to several research studies, Amla posesses anti-diabetic effects which has resulted in reduction of both fasting and postprandial blood sugar levels.

It also contains Chromium which helps regulate Carbohydrate metabolism and helps improve Insulin sensitivity. 

How to consume :  You can simply consume fresh Amlas or in the form of Amla juice. Dry Amla powder is also readily available in the market and can be consumed with water or sprinkled on different preparations. 

Disclaimer : All the above mentioned foods should be consumed as part of a complementary dietary treatment for Diabetes and elevated blood sugar levels and not as stand alone remedies. This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a Dietitian or a doctor for more information. 

For any further queries, reach out to the team of Foodnwellness. 

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