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Cooling Homemade Popsicles for summer BE COOL AND ENERGIZED WITH THESE Summer COOL POPSICLE / ICE POPS • GREEN TEA & MUSKMELON CANDY YOU WILL REQUIRE o Ginger – 1 inch piece peeled & sliced o Muskmelon- 1 Cup Pureed o Coconut water – ½ Cup o Water – 2 Cups o Green tea bags -2 no. o Honey-2 Tbsp o Lime juice -4 tsp Method o Boil ginger with 2 cups of water o Remove from heat & add green tea bags, steep for 3 mins o Mix honey, limen juice, pureed muskmelon & coconut water o Add to the tea mix & freeze for 6 hrs in stick candy molds • MANGO ELICHI CANDY YOU WILL REQUIRE o Mango – 1 ½ cup chopped o Elichi/Cardamom powder-2tsp o Sugar- 2Tbsp o Ice cubes -15 no. Method o Blend all the above ingredients until smooth o Place in a stick mould and freeze for 2hrs. Enjoy the ice pops in comfort of your home and made at home by you.. Priyanka Khandelwal’s Diet Planet – the Online Diet Clinic/Diet plan is just a Click away to help you!!! I am happy to address any Q’s you may have to lead a healthy lifestyle!!!
Continued Part -2 ….. Blog Title : Refine your habits and sleep like a baby!! How to improve the quality of your sleep? 1. Put your smartphones aside: Make it a thumb rule to keep all your internet supporting devices outside your bedroom(or on airplane mode, if they serve as your alarm clock too), at least 1-2 hours before you would like to doze off and the sleep angel would definitely show up on time. 2. Read a book: Pick up your favourite book (even a less interesting one would work) and within 30 minutes, your mind will start feeling lighter. A research observed that half an hour of dedicated reading greatly reduces stress levels which in turn flushes out all the negative thoughts, thus relaxing the mind. 3. Exercise regularly: Besides exhausting your body, exercise also releases happy hormones which help reduce stress and calm your mind. 4. Avoid late and heavy meals: Dinner should always be kept light and the gap between the last meal of the day and bedtime should be at least 1-2 hours. 5. Take wise Naps: Take small day naps, not too close to your bedtime in order to use them just as power boosts. 6. Change the atmosphere of the room: Bright lights, loud noises and too much outdoor and indoor activity signal the feeling of daytime to our body. So, dimming the lights, playing some calming music and shutting all other activities before going to bed would notify the body about sleep time. The air of the room should feel and smell fresh. Many studies suggest as compared to outdoor air, closed indoor air quality is more poor in may household due to many reasons. In polluted areas or densely populated areas it is evident that natural resources are divided more like forest / green cover, natural water resource etc.. is less in availability per person. So try to plant trees and ornamental plants outdoor and indoor and its advisable to use a air purifier device to help breath good quality air at least 8-10 hours in a day when your family is sleeping in a closed room. 7. Chamomile tea: Some studies reveal that along with plethora of benefits like rich in antioxidants, aiding in digestive issues, headaches and to counteract on bacterial infections. Chamomile tea helps reducing insomnia too. So, never heard about Chamomile Tea.? try it It’s really very effective and its a pleasant herbal aromatic infusion and easily available at any superstore or online grocery store. What to do when even changing habits doesn’t work? Aromatherapy: This form of therapy uses various aromatic oils, including essential oils to improve the patient’s psychological and physical health. Though there is not much evidence, yet it is believed that the fragrance of a few extracts, such as lavender and chamomile are useful for better sleep. Pranayama: This form of Yoga involves specific breathing exercises and meditation practices that give very good results in calming the mind if practiced regularly. Since a calm mind is free of stress and anxiety and full of positive hormones, practicing pranayama daily undeniably improves overall health including sleep as well. Hot water bath: The warm water increases the body temperature slightly while stepping out of the shower brings it down quickly, which naturally readies the brain for sleep. According to a small 1985 study, a warm water bath before bed not only helps in sleeping quickly but also improves the quality of sleep. Cognitive Behavioural Therapy(CBT): If needed, your doctor or sleep specialist can suggest you CBT. It helps you change actions or thoughts that hurt your ability to sleep well. The therapist will assist you in developing habits that promote a healthy pattern of sleep, like teaching you how to maintain a sleep journal and may be by making some changes in some of the “before going to bed” activities. Hypnotherapy: This relatively new form of therapy, practiced with the help of a hypnotherapist, gives an insight about the real internal issues that may not be consciously known to the person and are hampering with a good night’s sleep. Through Guided Meditation and Progressive Relaxation, the therapist helps the individual to relieve the mental stress and anxiety, thus bringing the mind to a relaxed and a peaceful state. A combined effort to consult with Professional experienced Dietician and Physchologist and Hypnotheraist will help more to give the healing touch as per longevity and impact of sleep issue you realize over a period of time. A family physician may not be aware of the trending and contemporary ways to treat without medicines. Your body has the power to heal itself so medicines should be the last choice to help out. I hope you liked and learned from this Sleep series of blog, part-1 & 2 and figured out deeper insights to help complete the loop of information. Stay tuned to watch out more blogs topics on contemporary topics on wellness to help you live well and shift the mindset from medical care to wellness and self awareness to know and treat your body well. If you like reading please share this blog with your friends and known to’s, thank you ! We are happy to address any Qs you may have :) Contributing Authors :- Priyanka Khandelwal Professional Nutritionist/ Dietician Diet Planet - The Online Diet Clinic web: www.dietplanet.co.in Call & whats app: +91-8130136350 Charu Agarwal Consultant Psychologist & Clinical Hypnotherapist (California Hypnosis Institute, USA) Call & whats app: +91-9717193558 Pooja Kolambe Freelance Councellor, Educational Psychologist and, access bars practitioner Whats app - +91-8886347733
Hariyali Kebab Goodness: - This high protein, low calories, power packed snack is also rich in calcium and iron Makes – 12 no. Ingredients: Nutrela -75gms Palak (Blanched) - 300gms Paneer – 100gms Moongdal flour -30gms Brown Bread -1 slice Roasted Til seeds -1 spoon Salt – to taste Jeera – 1tsp Chaat Masala – to taste Fresh Green coriander – a few springs Oil – 1 spoon Ground to a paste Ginger – 1” pc. Garlic – 1-2 cloves Green chilies – 1-2 Method: 1. Soak Nutrela in hot water for 10-15 mins 2. Squeeze out excess water 3. Take blanched palak and blending it with nutrela, Add garlic, ginger, green chilies (Ground in a paste), moongdal flour, brown bread and rest of the ingredients 4. Form small balls of the mix 5. Grease a non-stick pan and cook them on slow flame till both sides cooked well. 6. Serve hot with finely sliced onion and carrots and green coriander chutney. NUTRITIVE VALUE: Calories -55 Kcal, Carbohydrates (CHO) -6 gms, Protein – 5 gms, Calcium – 88 mg, iron – 1 mg Priyanka Khandelwal’s Diet Planet – the Online Diet Clinic is just a Click away to help you!!! I am happy to address any Q’s you may have to lead a healthy lifestyle!!!
Blog Topic : All You Need to Know about Ghee or Clarified butter Fat is an important part of your diet, but figuring out how much to eat can be confusing for many. Over the last few decades, every day and recommendations have gone from moderate-fat to low-fat, based on recommendations from Health Organizations (HO) worldwide. However, the new HO Dietary Guidelines no longer specify an upper limit for how much total fat you should consume. Along with protein and carbs, fat is one of the three macronutrients in your diet. Fat performs a number of functions and provides several health benefits: Energy: Fat is an excellent energy source. It provides 9 calories per gram, whereas protein and carbs each provide 4 calories per gram. Hormone and gene regulation: Fats regulate the production of reproductive and steroid hormones, as well as genes involved in growth and metabolism. Brain function: Adequate fat intake is important for brain health, including mood. Absorption of fat-soluble vitamins: Vitamins A, D, E and K must be consumed with fat to be properly absorbed. Flavor and fullness: Adding fat to foods makes them tastier and more filling. Lets try to understand a bit of chemistry behind fats. We consume fat in the form of triglycerides molecules. A triglyceride molecule is made up of three fatty acids attached to a glycerol backbone. The fatty acids contain chains of carbons, hydrogen and oxygen molecules. One way fats are classified is by the length of their carbon chains: • Short-chain fatty acids: Fewer than 6 carbons. • Medium-chain fatty acids: 6 to 12 carbons. • Long-chain fatty acids: 13 to 21 carbons. • Very-long-chain fatty acids: 22 or more carbons. Most of the fats we eat are long and medium chain fatty acids. Short-chain fatty acids are mainly produced when bacteria ferment soluble fiber in your colon, although milk fat also contains small amounts only. Long-chain and very-long-chain fats are absorbed into the bloodstream and released into the body cells as needed. However the short-chain and medium-chain fats are taken up directly by the liver to be used as energy. This blog focuses discussion on Ghee or Clarified butter a form of Fat we use in our Diet and the benefits we can realise out of it. We see that Ghee is a religion matter in Indian Kitchens since ages. The pleasant smell of Ghee as the tadka on dal or a spoonful of ghee on the hot simmering pulav or khichadi or even a dash of it on phulkas or rotis works tastefully as a daily indulgence. Ghee is also known as Clarified Butter internationally and is an essential ingredient in many Ayurvedic medicines also. Just because Ghee is all fat and no nutrients as it is a dairy produce, its Clarified butter with no milk residue and thus assumptions are made that its unhealthy choice of food. But the truth is that its one of the good sources of Medium chain Fatty acids (MCFA) & Short Chain Fatty Acids (SCFA) which helps the body to loose weight by using the MCFA & SCFA for boosting energy than converting into fat cells. Conjugated Linoleic Acid (CLA) helps in burning the stubborn fat in your body, but remember moderation is the key. Also its good source of conjugated Linoleic Acid and Butyric Acid and Omega 3 fatty acids which work as antioxidants and protect the cells from degenerative disease like Diabetes and various types of Cancer etc. Some of the most impressive benefits of ghee include its ability to protect your gastrointestinal system, balance your cholesterol levels, provide additional energy, reduce inflammation in the joints, eliminates certain allergy concerns, protect you from various chronic disease, improve your eye health, strengthen your immune system, and even prevent certain types of cancer. Ghee keeps your immune system at its best to fight off any infection in the body. Ghee is rich in fat soluble Vitamins A, D, E and K and helps in improving immunity and thus given to new born and feeding mothers as a healthy supplementary role in food. The Butyric Acid in Ghee works as anti inflammatory in the body especially in the gastric track /lining as it has been seen that people suffering with peptic ulcers or ulcerative colitis have been benefited & seen less of symptoms over time . Caution: Ghee has numerous health benefits, people with heart disease, high blood cholesterol, diabetes should avoid or reduce the intake of ghee to prevent further health complications. The combination of saturated fat and cholesterol can increase the risk for heart disease. Recipe for Nutritional Enhancement of homemade Ghee: So next time you are making ghee at home from white butter/ milk cream or malai collected from milk daily, then try to below recipe. During boiling the cream on heat / stove, add 4-5 leaves of Tulsi & 1 pinch of salt and 2 Bettlenut (Pan) leaves to make it extra aromatic and golden in colour and above all purely organically nutritious. Now we know the facts that Ghee serves a number of important body support functions, along with making foods taste better and helping you feel satisfied. Eating the right amounts can go a long way toward reducing disease risk and enhancing your overall health. Then why should people be blaming Ghee as unhealthy..? So start having small amount of Ghee daily say 2 tea spoons or like 10 grams quantity a day, will help you go long miles and support your body system functioning and processes in numerous ways. Opposed to than just adding the empty calories or bad fat through other forms of bad fat that you consume in junk food, fried stuff or bakery stuff. And, always remember the Golden Rule, Moderation is the Key to keep yourself Healthy and Fit. Sharing is Caring, if you like this blog please share it with your friends and known tos ): Author : is Dt. Priyanka Khandelwal, Practicing Specialist Dietician and Nutritionist, Noted Speaker in Nutrition Science, and owner of Priyanka Khandelwal's Diet Planet - the fully integrated online diet clinic in Gurugram, Haryana. This Online diet clinic facility helps individual's save their money and time travelling distances, standing in queues to consult an experienced professional Dietician.
Easy to follow diet plans and health coaching to maintain motivation which allows you to achieving results steadily in a planned manner. Practical diets near to your lifestyle, cultural eating habits. No frills , no thrills. Affordable diet consultation and diet charts makes it easy at your out of pocket spending. Health is real wealth, take a decision for you. Fulfill your wish for: 🔴 Balanced Nutritional needs 🔵 Maintaining healthy body weight 🔶 Feeling of Optimal Health State 🔷 Learn Right, become Empowered 💛 Reduced Stress levels 💚 Sense of satisfaction and completeness in Life 💙 +ve, excited, motivated and energetic life ❤ Good Body Image DIET PLANET is helping people treat their body well, and not only the disease. The online clinic facility works well for all Indian population and those settled abroad. It helps saves your time and money travelling distances to consult an expert professional dietician. You save yourself standing and waiting in queues. For face to face consultation meet at my Clinic at sector 5 gurgaon visit website dietplanet.co.in
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