Category: Health and Wellness

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Is Ice-Cream Helping You Beat the Summer Heat?

Yes, summers are here, and the scorching heat is unbearable. Our natural instinct is to grab something cold and what better way to beat the heat than an ice-cream. It’s cool, creamy, delicious and triggers dopamine rush. It gives a cooling sensation on the tongue; the flavour and overall sweetness contributes to the positive experience of enjoying this treat. It is hard to pass that feeling of instant pleasure. But before you grab that ice-cream, know the science behind what an ice-cream does to your body heat, so that next time when you require something to cool yourself, you’ll make a better choice.

How our body heat works?

To understand what ice-cream does to our body, we first need to know a bit about how our body controls temperature in different environments. The process of maintaining optimal body temperature by our body is called thermoregulation. Humans are warm blooded which means we can control our body temperature. Our body can constantly produce heat as a byproduct of internal chemical processes which is done by our metabolism. Our metabolism is responsible for correct functioning of our body. From breaking down food to absorbing nutrients to transporting them to different cells and then converting it into energy, metabolism makes it all possible. The heat this process generates is useful when outside temperature is cold but in summers, we need to avoid overheating.

How will Ice-Cream work once it gets digested?

It may seem logical to have something cold like an ice-cream in summers to cool yourself, however, once the components of the ice cream start to break down, the cooling effect is diminished. Its initial cooling effect is rapidly replaced by heat which is generated when the digestion process of ice cream starts. When the body needs to digest calorie rich foods, it produces a lot of heat to digest it which leads to increase in body temperature. Milk, sugar and all the cream added in an ice-cream are rich in calories. This will generate more heat in the body when outside temperature is already high. So, instead of having a cooling effect, it will have the opposite effect. The same goes for high calorie soft drinks- aerated drinks, packed juices. All of this will provide only a momentary respite from the heat but will not cool your body in the truest sense.

What can you actually do to keep your body cool in summers?

While it’s is ok to enjoy an ice-cream once in a while but as the mercury rises opt for a more balanced approach to beat the heat. Some of the best summer coolers are: 

Apart from this, warm beverages surprisingly are a good way to keep yourself cool. Drinking hot beverages cause your body to sweat which allows your body to cool down. Sweating is the most effective natural way for our body to lose heat. 

Eating spicy foods such as ginger, cayenne pepper and red chili peppers can cause you to perspire. When you eat spicy food, you might initially feel hot, but it triggers sweat response causing you to perspire and when the perspiration evaporates, it cools your body temperature. 

Lastly and most importantly, keep yourself hydrated. Drinking enough water is essential to maintain overall well-being and is one of the best ways to keep yourself cool.

Ayurvedic Perspective: 

According to Ayurveda, ice-cream has dampening qualities. It is cold, heavy, too sweet and lacks fire element. Fire or Agni in Ayurveda is referred to as digestive fire- energy that we all need for smooth digestion. Now imagine, pouring something cold and heavy on a blazing fire. Yes, exactly! The fire will diminish. Having too much of cold, sweet and heavy foods creates an imbalance in our body triggering conditions like excess mucus, lethargy, weight gain, allergies, indigestion, bloating and constipation. 

But if you really have a strong urge to grab that ice-cream cup, Ayurveda has some ways in which you can make this food little friendly for your body.

  • Consume your ice-cream around noon time, from 12:00 to 2:00 pm. This is the time when digestive fire is at its strongest. You will have plenty of time throughout the day to digest it. 
  • Go for ice-cream that has a bit of spice like cinnamon, nutmeg, ginger or even cayenne pepper. This gives your body some digestive support. 
  • Cardamom flavoured icecream is considered to be one of best antidotes to icecream. When cardamom is added to dairy products, it aids digestion and helps to reduce excess mucus production caused by dairy. 

Bottomline

Cold treats can be satisfying when the temperature is soaring however, it does have an opposite effect on your body. Instead of cooling your body, it will generate more heat. You can enjoy cold summer treats but remember moderation and maintaining a balance is the key to good health. Fix on better and natural summer coolants and remember to stay hydrated.

I hope this post helped you and next time when you get the craving, do remember this post. It will help you make informed choices. Stay happy and stay healthy! 🙂

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Know the right way of Consuming Turmeric Milk

We Indians are so well familiar with turmeric spice. Turmeric is so commonly used in India that you will find it in every spice box in a typical Indian household. Rarely you will find an Indian recipe prepared without a dash of turmeric, be it your vegetables or dal preparation. 

Growing up this spice used to be an answer to all our health and skin related issues in our grandmother’s book of wellness. Whenever you fell sick or got injured, your mother or grandmother was quick to force this liquid gold aka Haldi Dhood down your throat. Whether you had chronic cold, cough or stomach related problems, turmeric was antidote to everything. Now, as adults we do realize why our elders did what they did- the science behind their humble wisdom. What was once something our mothers and grandmothers coaxed us into gulping down, has become an international health phenomenon—and all the “golden milk” “turmeric latte” available in every cafe nowadays only reinforce the fact. 

This spice provides innumerable benefits by itself but mix it with milk, and its benefits are doubled. Turmeric mixed with milk is a perfect bedtime drink that helps to reduce inflammation, poor immunity  and disturbed sleep patterns.

Below are all the reasons as to why turmeric milk should be part of your health depository. 

  1. May help fight cancer: Studies indicate that turmeric may offer some protection against cancer.
  2. Strong Bones: Nutrients in turmeric milk contribute to a strong skeleton, reducing your risk of bone diseases, such as osteopenia and osteoporosis.
  3. Reduces inflammation and joint pains: There hero component in turmeric in curcumin. It has strong antioxidants properties which helps to reduce inflammation in the body. Inflammation is a root cause of all the diseases. Having anti-inflammatory foods such as turmeric regularly can greatly reduce that risk. Also, it can help ease joint pains. Hence, it is extremely useful for people suffering from arthritis. 
  4. Helps in Cough and Cold: Consuming a glass of turmeric milk at night is the norm for most growing Indian kids, as this concoction not only provides relief from sniffles and coughs, but also protects against further infections. In fact, turmeric milk has an immediate effect on colds and coughs, as it removes excess phlegm from the body. If you are experiencing a sinus headache, a cup of turmeric milk might provide relief, as it eases mucus flow and promotes sinus drainage.
  5. Skin Benefits: Curcumin in turmeric has anti-bacterial and anti-inflammatory properties which will help in acne and clarifying the complexion. Traditionally, a glass of turmeric milk was given to brides-to-be to add glow to their complexion. For long, turmeric has been a key ingredient in skin care DIY routine for radiant and glowing skin. Turmeric mixed with fresh cream when applied as a mask on face gives an instant glow. 
  6. Induces better sleep: Turmeric milk when combined with saffron was granny’s one of the many remedies to treat insomnia. Dairy foods contain tryptophan, magnesium and zinc, which are essential for serotonin and melatonin production but its bioavailability is limited. When combined with curcumin, it is a game changer. 

Let’s see the correct way of making Turmeric Milk

The main compound in turmeric is curcumin. It makes up about 5% of turmeric. Our liver gets rid of foreign substances by making them water-soluble so that they can be excreted. That is where the role of black pepper comes. Black pepper contains piperine, which naturally helps inhibit drug metabolism. So, when the liver excretes curcumin, piperine can inhibit this process so that curcumin is not excreted. This explains how piperine can help to make curcumin more bioavailable. Research has found that consuming just 20mg of piperine per 2g of turmeric can increase curcumin absorption by up to 2000%. Hence, if you want all the benefits of turmeric milk, do not forget to add black pepper to it.

Recipe: For 1 cup

Ingredients

  1. A2 Cow’s Milk- 1 cup
  2. Turmeric Root: 1/2 inch
  3. Black pepper corns: 2
  4. Cardamom: 1
  5. Saffron: few strands
  6. Jaggery: 1 tsp or as per taste

Instructions

  • In a mortar pestle, add turmeric root, black peppercorns and cardamom. Bruise it a little. 
  • Now in a pan add milk, saffron strands and turmeric mix. Allow the milk to boil. 
  • Then add jaggery powder and allow the milk to simmer for 2 minutes. Switch off the flame. 
  • Cover and let the milk rest for 5 minutes. Sieve and serve warm. 

Notes: 

  1. Cardamom is added because it helps in digestion. It also helps to induce sleep and relieve stress or anxiety. 
  2. Saffron is added to help boost immunity and memory. It also helps to improve sleep quality and protects against flu. 
  3. You can use natural sweetener of your choice. Mishri (rock sugar) or coconut sugar works well too.
  4. Go for A 2 raw cow’s milk instead of pasteurized milk that comes in a packet or a carton. You can boil the raw milk before using it in turmeric milk.
  5. You can add other spices too like ceylon cinnamon or dry ginger powder.

I hope this recipe and information helped you. Do let us know how haldi dhood is prepared at your home. If you have any questions do let us know in the comments. We would love to hear from you. Stay happy and healthy! 🙂

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Tips and Recipes to Help your Child Recover from Diarrhoea

Diarrhoea (loose, watery bowel movements) is a common problem in young children. It rarely means a child has a serious illness. Three most common reason for loose watery stools are: –

  1. viral or bacterial infection
  2. drinking too much fruit juice
  3. starting a new medicine

The biggest risk of diarrhoea is dehydration which means losing body fluids and not having enough electrolytes for their body to function the right way. Your child NEEDS to stay hydrated at all times which means giving extra liquids in smaller amounts at regular intervals. 

I love summer season but with temperatures soaring comes a large variety of infections and stomach bug is one of most common infections in summers. Most of such cases don’t require any medication or medical attention and can be cured at home with few dietary changes. Mild diarrhoea is 2-4 watery bowel movements in a day which usually goes away on its own. 

When do you require medical attention?

  • If your child is below 18 months old, ALWAYS consult your pediatrician.
  • If diarrhoea lasts for more than 2 days

Now let’s come to the biggest question- WHAT TO FEED YOUR LITTLE ONE?

Yes, we all know the usual stuff that we Indians normally eat when we have an upset tummy like khichri (rice and lentil gruel) and curd rice. But we mothers are aware that our child gets extra fussy when sick and will need variety. As a mother of a 10 year old boy I can understand your plight. We are always in a fix when it comes to preparing the next meal for our child when he/she is sick. We want it to be nutritious, mild, wholesome and above everything else your child needs to find it tasty.

So yes! The biggest challenge is what healthy and tasty stuff can you give? So here I am to your rescue. I will share with you few tips and simple, healthy yet delicious tried and tested recipes which will help you sail through the infection.

Pro Tips

Diet rule for Diarrhoea is B.R.A.T.Y diet, i.e.: Banana, Rice, Applesauce, Toast and Yogurt

  • Include more of yogurt in your child’s diet. The probiotics in yogurt will soothe his/her digestive system.
  • Switch to fruits like apple and banana which helps in binding the stool and avoid all fruits starting with letter ‘P’ like peaches, plums, papaya, pear. Also avoid apricots and strawberries.
  • Give your child more food containing starch. Starchy foods like rice, pasta, potato, white bread (refined flour bread) are easily digested during diarrhea.
  • Avoid all green leafy vegetables like spinach, Broccoli 
  • Include more carrots in diet. Pectin in carrots soothes digestive tract and helps add bulk to the stool.
  • And most importantly, keep your child well hydrated at all times. Strictly avoid all kinds of juices, fresh or concentrated.

Now keeping the B.R.A.T.Y diet in mind, here are some simple and healthy recipes to feed your child

  • Banana Smoothie: Consuming bananas with a little curd/yogurt is a traditional combination which works wonders. Eating banana and yogurt can provide your child with potassium, electrolytes, probiotics and prebiotics which deplete during diarrhoea. Here’s how you can make it. 
  • Carrot Apple and Ginger Smoothie: Carrot are a must when a child is suffering from diarrhoea. Carrot contains pectin. When pectin enters the body, the intestine begins to swell and form a sticky gel, thereby reducing diarrhea. But remember to lightly cook carrots.
  • Potato Poha (Flattened Rice) Patties: Potatoes without the skin are easy on the stomach and contain potassium, an electrolyte lost through diarrhoea. Boiled potatoes are easy to digest and can provide a starchy source of energy when your child is feeling weak due to stomach issues. Poha is light, easily digestible and good source of carbohydrates. It’s also a great source of iron. The husk of rice from which poha is made helps to bind loose stools. Here’s how you can easily make these patties for your child. Remember to keep it low on spices. 
  • Aglio Olio Spaghetti: Pasta is every child’s favourite. This was my life saviour during these troublesome times. They are good sources of carbohydrates, which your child needs for energy, whether he/she is pooping prolifically or not. It can help to bind stools. Also, since pasta has less fibre than whole grains, it is easier on the gut. Check out the recipe
  • Herb Rice with Spring Onions: White rice is a great choice during episodes of upset tummy. It will help to add bulk to the stool and will also provide your child with energy. Since plain bland white rice is boring and children refuses it at times, I tried to spice it a little with black pepper, rosemary, garlic and star anise. All these spices and herbs aid digestion and are actually good for the gut. You can tweak the recipe as per your liking. This is just to give you an idea. 
  • Hung Curd Sandwich: Another great source of carbohydrates, protein and probiotics. Your child will love these sandwiches and will eat them without any fuss. I have also added boiled egg yolk in the hung curd spread. Eggs help slow down bowel movements and help the child recover faster from diarrhoea. You can of course add or remove the ingredients as per your liking. 
  • Chocolate Banana Pancakes: No child says no to pancakes. Ever! Atleast I haven’t seen any. I have added cacao powder instead of cocoa powder. Cocoa powder is more processed than cacao powder, hence cacao powder is a healthier choice. Keeping in mind the BRATY diet, I have added Maida (All Purpose Flour) and oats flour to this recipe with no leavening agents. Check out the recipe here.

Please note, that BRATY Diet and refined flour is recommended by pediatricians for only a short period of time. It helps to neutralise stomach acid and stop diarrhoea. It is to be followed only till diarrhoea is under control. Once the child recovers, please follow the usual diet with whole grains and all kinds of vegetables and fruits.

I hope these recipes help you. Please remember, not to force feed your child especially when the child is sick. Your child will let you know when he or she is ready for food. The most important thing is that your child should remain hydrated at all times. And in all this chaos remember to take a breather. Keep your sanity intact which is another most important thing. I promise it gets better. 🙂 Stay healthy! 

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Fermented RAGI (Finger Millet) IDLIS- Gluten Free | Gut Friendly | Breakfast Recipe

At home Idlis is our favourite breakfast. Ragi idli is a nutritious wholesome South Indian meal. They are light, easy on stomach and have tremendous health benefits. Idlis are like steamed cakes made with lentils and idli rice. Ragi idli is just another variation where ragi is replaced by rice. The batter of these ragi idlis will also be beneficial for making dosas the next day. I like to serve these millet idlis with Coconut Chutney or Kara Chutney.

Ragi idli is made using idli rice, flattened rice (poha), ragi flour, urad dal and fenugreek seeds. The ingredients are first soaked and then the batter is prepared by grinding the ingredients followed by fermentation, then the batter is steamed to make idlis. This batter yields consistent results. The idlis will always be pillowy soft and totally melt in mouth.

Not just Ragi idlis or dosas, if you are a pancake lover, you can also try these, Ragi Pancakes or these Millet Cutlets which you can easily make at home in 10 minutes using minimal oil. They come out absolutely delicious and are so healthy.

Given the health benefits of ragi, these steamed cakes become a superfood which not only has benefits of whole grains, but it is also fermented. 

Why fermented food is good for you? 

Fermented foods like idli, dhokla, dosa are a fabulous addition to your diet.

  • It helps in increasing immunity and improves digestion. 
  • It also increases the bio availability of minerals. It breaks down proteins, carbohydrates and other minerals in a way making it easily available to our body. 
  • Also a lot of good bacterias are at play when your food is fermenting. All fermented foods are natural probiotic. It’ll strengthen your immune system making you disease resistant.
  • The lactic acid bacteria which helps in fermentation also creates omega 3 fatty acids, essential for the immune system. It will help to remove toxins and helps your body build a healthy gut flora. 

Here are 5 excellent reasons why this millet should be in your diet.

  1. High fibre content: Ragi is high in dietary fibre which will help to promote proper digestion and keep your bowel movements in check. 
  2. Rich in Calcium: It is an ultimate non-dairy source of calcium. Just 100 grams of Ragi can give you 344 mg of calcium.
  3. Supports Gluten- Free Diet: Ragi is a great choice if you are on a gluten-free diet – it’s naturally gluten-free! No need to worry about hidden gluten as it’s a safe and delicious way to enjoy your meals.
  4. Child Nutrition: It helps to fulfil child’s nutritional needs. It is rich in protein, calcium, iron, zinc and other essential nutrients.
  5. Treats Anaemia: Since Ragi is an excellent source of iron too, which is essential for producing red blood cells, it helps to fight off anaemia.

With all such goodness and nutrition packed in this humble dish, let’s get to the recipe now

Recipe: serves 4

Ingredients: measuring cup size 250 ml

  1. Ragi flour: 1 cup
  2. Idli Rice/Parboiled Rice or Broken Rice: 1 cup
  3. White Split Urad dal: 1/2 cup
  4. Flattened Rice/Poha: 1/4th cup
  5. Fenugreek seeds/Methi dana: 1/4th tsp
  6. Rock Salt or any non-iodised salt: As per taste
  7. Oil/ghee for greasing
  8. Water as required for making batter and steaming 

Method: 

  • Wash rice and poha 3 to 4 times. Soak them in enough water for 5 hours. 
  • Wash urad dal and fenugreek seeds 3 to 4 times and soak for 5 hours. 
  • Drain the water from dal and rice. First grind urad dal to a smooth and fluffy batter. Add little water at a time to get a smooth paste. Do not add too much water in one go. 
  • Then grind rice and poha to a smooth batter using water as required. Again, don’t add too much water. Add little at a time. 
  • In large steel bowl, mix together both dal and rice batter. 
  • Add roughly 3/4th cup of water to ragi flour and make a smooth consistency batter. Make sure there are no lumps. 
  • Mix Ragi batter with rice and dal batter till it completely incorporates. 
  • Add rock salt as per taste. Cover the bowl with a lid and keep the batter in dark warm place for 9 hours or more. I had to keep it for 12 hours.
  • The batter will double and become fluffy and airy. Give a gentle mix before making the idlis. Do not mix rigorously or you will lose the airiness of the batter. 
  • In an idli maker, bring water (roughly 3″ above) to boil. Grease idli moulds with oil/ghee. Fill in the cavities with the batter.
  • Now, steam the idlis in idli maker for 10 to 12 minutes or till toothpick inserted at the centre comes out clean. It shouldn’t be sticky.

Tips for fermentation: – 

  1. Add rock salt to the batter before fermenting. Salt helps in fermentation. Do not use iodised salt. 
  2. Do not skip Fenugreek seeds. It helps the batter to get bubble like texture. Also, it’s makes dosa crispier. 
  3. Add enough water while grinding dal and rice to get smooth and fluffy batter. Do not add water in one go. Keep adding little at a time. This will give you soft idlis. 
  4. Mix the final batter with your hands for a minute and then keep it at a warm place. The warmth in your hand will help in fermentation. 

I hope you enjoyed reading this recipe and will give it a try. Do let me know if you do. I would love to hear from you guys. Here’s to healthy eating! 🙂

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A perfect and foolproof Jowar Bajra Roti Recipe

When winter rolls around, or when I’m on a diet, there’s one recipe I always turn to: Jowar Bajra Paratha. This wholesome and nutritious paratha is incredibly satisfying and pairs beautifully with jaggery or any curry sabji. Not only is it a staple during colder months, but it’s also a fantastic option for those looking to incorporate more healthful grains into their diet. So lets see how to make perfect jowar bajra paratha.

Ingredients:

1 cup Jowar Flour

1 Cup Bjara Flour

Water as needed

Ghee for Cooking

Instruction:

In a mixing bowl, combine the jowar flour and bajra flour. Gradually add hot water to the flour mixture. Keep adding water until the mixture comes together to form a soft and pliable dough. Knead the dough for a few minutes until it becomes smooth. The hot water helps in binding the flours.

Divide the dough into equal-sized portions to make roti. Take a portion of the dough and dust some flour to prevent sticking. Roll out the ball into a round roti. Heat a tawa on medium-high heat. Place the rolled paratha on the hot tawa. Cook for a minute  Flip the paratha and cook the other side. Apply ghee on both sides for added flavor and to keep the roti moist.

Once both sides are cooked and crispy, remove the roti from the tawa. Serve hot with jaggery or a curry of your choice.

Enjoy your nutritious and wholesome Jowar Bajra Roti! 🌾🍽

Do try out this simple recipe. I am sure you guys will love it. Let me know what other kind of millet roti you make at home in the comments section. It will be great to know.