How to Cook Rice Perfectly

Jeera rice and butter chicken

Here’s a foolproof way of cooking white rice on the stove (it’s the chef way). If you haven’t seen this method before, you won’t believe how simple it is. All you need is rice, a pot with a lid (or foil), and water. A timer is handy – I use my watch.

This method will work for any white rice that needs the grains to be separated. You can even use this method with your rice cooker if you have one. I have a Thermomix, and occasionally make rice in it, but to tell you the truth my TM is usually cooking the “hero of the dish” and the rice is just the side. Making the rice on the stove ensures the rice is finished cooking at the same time.

There are so many methods out there to do absolutely everything, but I like to do things the easy way. If I find something that’s complicated, I look for the easiest, quickest, cleanest way. After all, there aren’t many of us that want to spend more hours in the kitchen than we need to.

When adding water to your rice, less is better than more. Adding too much water results in overcooked rice. If you don’t use my method below, then read the pack and follow that. Although if following the pack instructions I like to reduce the amount of water just a little bit because you can always add more, but you can’t easily take it out.

There’s one rule I never skip, it’s so important if you think about where much of our rice comes from.

  • Wash the rice first. There are so many ways you can do this, but you if you have a strainer like this, it’s easy. Pop your rice in it and run water through it until the water runs mostly clear. I don’t do this so much to wash the starch out, I do it to clean it. Depending on where your rice has come from you will defiantly want to wash it.
  • Put your rice in a pot that has a lid. Cover the rice with enough water until it comes up to your first knuckle. (Your fingertip sits on the surface of the rice and the water reaches your first knuckle.)
Rice in a pot with water and spices. A finger showing how much water to add
Jeera rice (Cumin Rice)
  • Set the pot on the stove with the lid on and bring to the boil. Keep an eye on it, as soon as it starts to boil, reduce to a simmer and cook for 10 minutes. After 10 minutes don’t take the lid off, simply take it off the heat and let it rest for a further 10 minutes. If you don’t keep an eye on it for that first step and your rice boils too long, then you’ll overcook it. Once you’ve done this a few times, you’ll know how long it takes, and it will become second nature for you.

How easy is that? Just a little tip, if you use too much water you’re rice can overcook or blow out. If you use this method at any time and you find the rice seems overcooked, it’s because you used too much water. It’s almost impossible to ruin your rice if you follow this method correctly.

  • Your rice will have perfectly absorbed the liquid
  • It won’t be too soft
  • it won’t be too hard
  • You can add flavour before you start as I do with my Cumin rice recipe
Herbs and spices used in Cumin rice

Rice is such a quick and easy side to prepare. It’s a pantry staple that everyone loves. This recipe works for any rice that needs to have the grains separated.

Cumin rice

Want to know more?

If you love curry or any dish that has bags of flavour, check out my spice blend eBooks. We’ve added a second one as a freebie with even more ways to use them. There are recipes for southern fried chicken, powdered vegetable stock, Ras El Hanout, Tandoori, Laksa and a whole lot more.

Bec’s Favourite spice blends eBook bundle

Or, have a look at this rice recipe (Cumin Rice) blog post

Cumin Rice (Jeera rice)

Smart Eating, Healthy Living: Snacking Making You Lethargic? Here’s How These Quick-Fixes Can Help

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Updated at: Apr 20, 2020

Smart Eating, Healthy Living: Snacking Making You Lethargic? Here’s How These Quick-Fixes Can Help

Snacking in-between meal times often leaves you feeling sluggish, bloated or causes indigestion by the end of the day.

The current lockdown has resulted in spending long hours over your laptop or phone, constantly being engaged with the digital world or on streaming screens. What it also entails to no surprise is the urge to continually nibble on edibles throughout the day, maybe through the sheer result of hunger or the onset of simple boredom. Work from home has not played it simple on our hunger pangs, and we soon begin to crave for sweet or savoury foods to satisfy those needs, an effort to keep us going through a workday lull. However, if you’re smart about your snacking options, you are likely to feel less guilty about it!

snacking_tips_from_experts

Also Read: Did You Know That Chewing Paan Leaves Can Be Beneficial? Let’s Find Out How

As boring as healthy snacks might seem, it will satisfy those cravings. You can be more mindful of what you eat and avoid these problems altogether. Nutritionist Sheryl Salis, R.D., C.D.E. explains that the first step towards being a mindful eater is to start shopping smart, avoid stocking up on unhealthy food packets- these will ultimately lead to consuming them as soon as you’re back home.

Low To Moderate Calories

Nutritionist Sheryl Salis says “To maintain energy levels and avoid the inevitable weight gain, pick foods that contain low to moderate calories, less salt and sugar and with low saturated and trans-fat. Instead you can opt for meals/snacks, which are high in protein, fiber and nutritionally dense with healthy fats. Start the day with a wholesome breakfast. This will help you get through the first half of the day and ensure you can concentrate better rather than snacking and munching from the very start.”

snacking_tips_for_healthy_eating

Quick-Fix But Healthy Meals

Some days can be busier than the rest. It’s quite likely that you may not get the time to cook your next meal given the work from home situation. As a quick fix, refer to these quick-fix healthy tips to help you eat healthy through the lockdown! Also, as the temperatures soar, it might be a good idea to avoid eating heavy meals and pick a simple salad bowl with fresh veggies and salad dressings.

Nutritionist Sheryl Salis  with some smart health tips to stay fit and lean, even with snacking:

  • Blend a quick smoothie with some fresh fruits and toppings of your choice. A healthy smoothie not only acts as a temporary meal replacement but is also a perfect drink to beat the summer heat outside. Top your smoothie with two tablespoons of cold-pressed virgin coconut oil.
  • Virgin coconut oil is known to have myriad health benefits which include weight management and is also an immunity-boosting superfood!  
  • Include protein-rich snacks to munch on such as roasted makhana, boiled chana, or moong chaat with vegetables, unsalted nuts, roasted fox nuts, sugar-free protein bars or vegan coconut spread wraps. You may prepare hummus at home or yoghurt-based dips that can be eaten with carrot or cucumber sticks.
  • To keep the body cool, you can also have plain yoghurt and thick buttermilk – preferably made at home.

what_to_eat_during_quarantine

Also Read: Does Your Upset Stomach Have Anything To Do With The Coffee You Have In Morning? Explains This Nutritionist

Feeling hungry is natural – especially between lunch and dinner as well as the evening snack crave. Therefore, it is recommended to eat regular meals and incorporate a healthy snacking culture. Ensure you consume everything in moderation, alter your purchase habits and make them more economical in times like these and buy essentials that are readily available around you.

Read more articles on Healthy Diet

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

Boost Immunity With Chyawanprash, Learn To Make Chyawanprash At Home

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Updated at: Apr 20, 2020

Boost Immunity With Chyawanprash, Learn To Make Chyawanprash At Home

Eating Chyawanprash daily can keep you safe from seasonal illnesses by boosting your immunity. Here’s how you can make it at home.

Immunity is the building block of health. If your immune system is strong, your body can survive most of the seasonal and viral attacks. Chyawanprash is India’s favorite immunity booster food. You must have heard your parents and grandparents talking about how they used to have a spoonful of Chyawanprash daily which kept them away from illnesses. It is because Chyawanprash contains certain medicinal ingredients which are good to strengthen immunity and boost holistic health. As per health experts and the Ministry of AYUSH, Government of India, 1 teaspoon of Chyawanprash should be eaten daily in the morning to increase immunity.

You can easily buy Chyawanprash from any home-grown brand that vouch for authenticity. But you can also make Chyawanprash at home with all organic products. This makes it more nutritious and healthy. Here’s an easy Chyawanprash recipe that you must try.

Benefits of Chyawanprash As Told By Ayurveda

  • As this Chyawanprash contains amla, raisins and dates, which are considered to be a very good source of vitamin C.
  • Vitamin C increases your body’s immunity and improves metabolism.
  • The Ayurvedic spices and herbs present in it protect your body from all kinds of diseases
  • People of all ages from children to elderly can eat this Chyawanprash which is extremely beneficial for health.

Ingredients required to make Chyawanprash

  • Amla – 1/2 kg
  • Raisins – A Handful
  • Dates (seedless) – 10 pieces
  • Desi Ghee – 100 grams
  • Jaggery – 400 grams
  • Bay leaves – 2 leaves
  • Cinnamon – 1 small piece
  • Dry ginger – 10 grams
  • Nutmeg powder- 5 grams
  • Green cardamom (small) – 7-8 pieces
  • Cloves – 5 grams
  • Black pepper – 5 grams
  • Saffron – a pinch
  • Cumin seeds – 1 teaspoon
  • Pippali – 10 grams (if easily mixed)
  • Chakraful – 1 piece

 

Method

  • Firstly grind all the dried spices (bay leaves, cinnamon, dry ginger, nutmeg, green cardamom, cloves, black cumin, pippali, chakrafool, etc.) and make powder.
  • Now wash the gooseberries and clean them thoroughly and boil them in a cooker (2 whistles) or pan.
  • Now take out the amla from the boiled water and keep it aside and put the raisins and dates in the remaining hot water and cover it for 10 minutes so that they become soft.
  • Now when the gooseberries cool down, then cut them and take them out.
  • Now put the gooseberry, raisins and dates in a blender or mixer jar and add a little water in which you soaked the dates and raisins.
  • Grind them to make a nice smooth paste. (Note don’t add too much water)
  • Now add desi ghee in a pan and cook it on medium flame for 10 minutes.

 

  • After this, put jaggery in the same ghee and melt the jaggery till it becomes syrup. (About 5-6 minutes)
  • Add amla and dates paste to this jaggery and stir.
  • Keep stirring this paste on low flame and keep cooking.
  • Add the spices powder prepared after 3-4 minutes and mix well while stirring on low flame.
  • When the paste gets so thick that it starts sticking to the spoon and leaving the surface of the pan or pan, you turn off the gas.
  • Let it cool down and your Chyawanprash is ready.
  • If all the ingredients are available, it won’t take you more than 30 minutes to make it.
  • Put it in an air tight jar and consume it daily.

Read More in Healthy Diet

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

Does Your Upset Stomach Have Anything To Do With The Coffee You Have In Morning? Explains This Nutritionist

More than anything, for a lot of many people, coffee is their morning booster to kickstart the day. For many, it does the trick, but a cup of coffee can also make your stomach go a little ‘iffy’ without you knowing the real reason behind it. Answer: Many of us start our mornings with a cup of coffee, and this dosage of caffeine can increase depending on our stress levels and hectic work schedules. But caffeine intake can do more than reliving your stress and keeping you awake! Celebrity Nutritionist Nmami Agarwal explains that excessive consumption of coffee is related to certain health ailments like insomnia, high blood pressure, rapid heart rate and can even lead to anxiety. Consumption of more than 3-4 cups of coffee every day can create problems in your stomach and also lead to digestive issues like bloating, gas, stomach-ache, burning sensation and heartburn. Various studies said that a high dose of caffeine could cause loose stools and dehydration, which can cause diarrhoea, nausea, and vomiting.

stomach_Ache_and_Coffee_intake

Also Read: Here’s What Makes Salt Essential In Our Daily Diet, Explains Nutritionist Kavita Devgan

Moderate consumption of coffee is considered suitable for the health, but excessive consumption of caffeine can do more harm than any good.

Stomach Upset Possible Due To Coffee?

Nutritionist Nmami Agarwal adds, “Coffee contains caffeine, which is a natural stimulant that keeps you awake and alert. It is found in studies that caffeinated coffee stimulates the colon 23% more than decaf coffee. Coffee stimulates the lower gut and may increase the production of stomach acid, which could be a reason to upset your stomach.”

Other additives that may upset your stomach include coffee acids, sweeteners, cream. People sensitive to lactose or having lactose intolerance can get an upset stomach or bloating due to additives like cream. Coffee acids like chlorogenic acid and hydroxytryptamine have shown to intensify the stomach’s acid production, which contributes to an upset stomach. Since coffee is not purely an alkaline drink, it can aggravate acid reflux. So yes, coffee has chances of making your stomach upset, especially if you have a sensitive gut. 

how_much_coffee_is_healthy

Decaf or Regular For You?

Decaf coffee is short for decaffeinated coffee. It is made from coffee beans that have had their caffeine stripped away. Nutritionist Nmami Agarwal says that It is not entirely caffeine-free but contains very few traces of caffeine. An average cup of coffee contains 70-40 mg of caffeine, while decaf coffee contains 0-7 mg of caffeine. It has a mild taste, less bitterness and is lighter in texture. Those who are sensitive to caffeine can switch to decaf coffee to limit their caffeine intake. Some medical conditions require to be on a caffeine-free diet. Decaf coffee can come quite handy then. 

Also Read: Can Eating Breakfast Make You Happier? Listen To What This Nutritionist Has To Say

Decaf Has Less Caffeine

Decaf coffee contains a significantly low amount of caffeine in comparison to regular coffee. Too much consumption of coffee can disrupt the body’s functioning. Decaf coffee has a mild taste and fragrance. If you are hooked to coffee and drink it quite often through the day, decaf is a better choice. People suffering from acidity or are sensitive to caffeine can also switch to decaf coffee. Pregnant, lactating women should avoid caffeine and sip on a cup of decaf coffee instead. Nutritionist Nmami Agarwal concludes that excessive caffeine can cause sleeping problems, restlessness, and anxiety. Decaf coffee is a better choice for people suffering from anxiety, hypertension, and insomnia.

Read more articles on Healthy Diet

From High BP to Blood Sugar Control, Balsamic Vinegar Has Got A Myriad Health Benefits

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Updated at: Apr 19, 2020

From High BP to Blood Sugar Control, Balsamic Vinegar Has Got A Myriad Health Benefits

Replacing the basic vinegar with Balsamic Vinegar is a great idea. To know all the health benefits of consuming this, read the full article.

You must have heard about the benefits and uses of apple cider vinegar, but have you heard about the Balsamic vinegar? Balsamic vinegar is a form of vinegar, which is full of many health benefits, like apple cider vinegar. Let me tell you, not all types of vinegar are made equal, that is why some are better than others for you. Balsamic vinegar is also made differently from apple cider vinegar. Balsamic vinegar has a distinct taste and color, which distinguishes it from other types of vinegar. Balsamic vinegar is made from the fermentation or fermented process of grapes, which is also used in the wine making process. Simply put, Balsamic Vinegar is a valuable vinegar, which is very beneficial for your health.  

The Umpteen Benefits Of Balsamic Vinegar

Balsamic vinegar is considered highly nutritious, as it contains minerals such as potassium, calcium, sodium and phosphorus. It is full of many health benefits ranging from improving your digestive process. Here are the benefits in brief:

  • Blood Sugar Control
  • Lower Cholesterol
  • Good for Heart Health
  • Best For Diabetics
  • Prevention from Bacteria and Virus
  • Weight Loss
  • Boost Digestion
  • Beneficial For Hypertension

 

Balsamic vinegar is made from red-black grapes is rich in antioxidants, which reduces the risk of inflammation, heart disease and various types of cancer, just like red wine. Know the many benefits of Balsamic Vinegar in this article.

  • Due to the antiglycemic effect of Balsamic Vinegar, it helps in controlling your blood sugar which helps in controlling diabetes.   
  • The antioxidants present in the balsamic vinegar help to block toxic cells in the body, which can increase cholesterol levels. This is the reason why it is considered beneficial for controlling cholesterol.  
  • Balsamic vinegar is helpful in reducing cholesterol as well as hypertension or high blood pressure. So that your risk of heart related diseases is reduced. 
  • The acetic acid found in the balsamic vinegar is helpful in maintaining digestion. 
  • The probiotics in it help you feel full and consume less calories. So that helps you lose weight. 
  • Balsamic vinegar has antifungal, antiviral and anti-bacterial properties, so that it helps protect you from bacteria and heal wounds. 

How to add Balsamic Vinegar to your diet

  • This works best as salad dressing. Just pour some all over your vegetable or bean salad. While most people love regular vinegar to add to the salad for a tangy taste, this is a better option.
  • Apart from this, you can also use Balsamic Vinegar as garnishing with ice cream and other desserts.
  • It is also great to use as a pickle on the grill.
  • But note, the consumption of too much vinegar can cause stomach upset and stomach irritation. Be precise with the portion you are consuming per day. Don’t go overboard with adding this vinegar to all your meals. This may irritate your stomach.

Read More Articles in Healthy Diet

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

Why You Should Not Use ‘Regular Earphones’ While Working Out?

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Updated at: Apr 18, 2020

Why You Should Not Use 'Regular Earphones' While Working Out?

Here’s The Reason Why You Should Not Use ‘Regular Earphones’ While Working Out?

Whether you’re just starting to get your step count up or you’re looking for ways to burn those extra calories, a great way to motivate yourself to reach your target is by listening to music on your favourite headphones. A great pair of headphones can surely do the trick. Considering the, primarily, two styles dominate or rule our hearts the neckband earphones’, also known as “behind-the-neck headphones,” or even the more relatable “collar headphones” and true Wireless In-Ear Style or Ear-hook earphones.

The Growing Popularity

  • As the demand for Bluetooth earphones accelerated over the last couple of years, manufacturers have been trying to put their best foot forward with innovative designs that are compact, easy to carry and wear, and also provide good battery backup.
  • And now there is a range of earphones to choose from, nothing can stop you from completing that workout. Turn any fitness session into an energetic one for you, ditch those regular wired earphones and make the switch. Just put on your workout-friendly earphones and tune in your gym playlist and you’ll never have a boring fitness session.
earphone

Speaking of earphones which assist workouts/exercise, things that you should look for are:

  • Secure, snug and comfort fit
  • Water, Dust and Sweat Proof
  • Lightweight and no cords
  • Compact, easy to carry and charge

Neckband Earphones Affects Hearing And Balance 

Mr Ameen Khwaja, Founder & CEO, pTron says that the neckband earphones are one of the best among them. These are lightweight as compared to the conventional over-the-ear Bluetooth earphones. The fact that you can just put them around your neck even when you are not using them and just plug them in when needed, makes it easy to carry around. You most certainly don’t have to dig through your bag or even untangle the wires anymore. Also, unlike regular wired earphones, they don’t need to be connected to your phone and the two tiny little cords connecting the collar to the earphones are the only ones you need to worry about.

exercise

The Pros of the Neckband Design

Mr Ameen Khwaja says that the controls for music and calls are right at the end of the neckpiece and are easy to reach. They are designed to give you better control of the device. This makes it easier to control volumes, change music and receive a call. These earphones come with wings and tips, that keep the earbuds securely fitted around the ears. Some of them also come with magnetic earbuds that let you clip them around your neck when not using them.

Earhook True Wireless Earphones Drowns The Sound Around You

workout

As the name suggests, the Earhook styled earphones come with ear-hooks that comfortably fit the ears for maximum stability while running, working out or doing any active physical work. If you love working out outdoors and need earphones that let you enjoy your favourite tracks while outdoor without any hassle, then these are the best bet. Additionally, these earbuds can be used in mono as well as stereo mode. Which means, you and your partner both can share the earbuds and listen to the same music simultaneously, staying connected with a single device.

The Pros of the Earhook Design

Mr Ameen Khwaja says that the ear hook design makes these earphones customisable as per the individual requirement to fit the ears. This makes them perfect for sports as it prevents falling off and is also ultra-light in weight. The built-in MIC, in-line controls and multi-function power button together make them user-friendly too.

Neckband Earphones vs Ear-hook style earphones

  • Weight – A comparative analysis shows Ear-hook styles are about 60% lighter in weight than the neckband styles.
  • Ease of Use – Though both the styles are ergonomically designed for better wearability, Neckband earphones rank better in term of usage. One can easily hang them around the neck when not in use and just plug them in when required, unlike with the ear-hook style, where one would require a separate storing space to store them when not in use.
  • Mr Ameen Khwaja states that apart from the above, both the styles are built with Hi-Fi stereo sound and make sure you never miss a beat. Most of these are designed with active noise cancellation and are extremely useful in cutting the external noise even in crowded places. Additionally, since they are made keeping the Sportster in mind, they come with a good IP rating that protects from water, sweat, and dust. Coming to the power backup, the batteries and standby time in these earphones are also commendable as they usually come with advanced chipsets – Qualcomm or similar.

Style Statement

One can certainly say that both of these earphones are quite fashionable to wear and can really ‘up’ your style quotient. Moving out of the conventional earphones might be a bold move but once you choose one, you might find it comfortable and worth the change. They won’t fall off your head like some other designs and wouldn’t tie you close to your phone either. So, don’t give up on that workout for the lack of the right soundtrack or earphones. Make a simple switch!

Read More in Exercise and Fitness

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

Gluten-Free Diet For Weight Loss: Foods That Help Lose Belly Fat And Love Handles

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Updated at: Apr 17, 2020

Gluten-Free Diet For Weight Loss: Foods That Help Lose Belly Fat And Love Handles

Weight Management: Do you want to resort to a gluten-free diet for weight loss? Here are 3 foods that you should include in your daily diet.

Gluten-Free Diet For Weight Loss: People must understand the fact that diet is equally important for weight loss as much as the workout! However, if taken into consideration, then the gluten-free diet can be the best and easiest way to lose weight fast. Those who do not know what gluten is, then it is a type of protein, which is usually found in wheat, rye and barley. Although it is very difficult to avoid gluten, a gluten-free diet can help in rapid weight loss. If you also want to resort to a gluten-free diet for weight loss, then we are going to tell you about 3 foods that you should include in your daily diet.

Include these 3 superfoods in the diet and lose weight fast

Brown rice

It is very important to understand that most grains are gluten-free. Therefore, grains such as brown rice and buckwheat are good choices for your gluten-free diet. Although white rice is also gluten-free, replacing it with brown rice will ensure that you are taking all the nutrients and fibre well.

Also Read: Everything you should know about the gluten-free diet and its benefits

Spices

An integral part of Indian cuisine, spices like red chilli, turmeric and cinnamon are not only gluten-free but also aid in weight loss.

gluten free food

  • Cinnamon: This aromatic spice is obtained from the inner bark of cinnamon trees. Cinnamon enriched with antioxidants provides many health benefits. This spice helps you to relieve the pain caused by hunger.
  • Turmeric: This spice is considered famous as reducing inflammation associated with obesity. In this way, it can help you with weight loss.
weight loss

Nuts

Do you know that all types of nuts and seeds are gluten-free? Yes, you read exactly right. From almonds to walnuts, cashews, pistachios, you can include a variety of nuts in your daily diet. Not only this, if you eat this snack at four in the evening, then you can calm your hunger and at the same time, you will also get energy. Either you can mix all kinds of nuts or eat a handful of nuts. However, it is also important to keep in mind that eat the right amount and avoid eating too much food.

(Medically reviewed: Ms Shikha Kaushish, Senior Dietician, Action Cancer Hospital)

Read more articles on Weight Management

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

Did You Know That Chewing Paan Leaves Can Be Beneficial? Let’s Find Out How

We have always associated paan with something, which can only harm our health. But, it is actually how we prepare makes paan suitable for health. Nutritionist Dr Swati Bathwal mentioned how she watched paan leaves being used in the offerings in Indian temples and intrigued her to find what made it so special. “To my surprise, more I read about this wonderful heart-shaped leaf, it makes my mouth water. Paan also is known as Betel leaf is often stuffed with wonderful ingredients like saffron, gulkand, fennel seeds, black pepper, (except tobacco, kattha, betel nut and some preservatives fillings),” adds Dr Swati.

benefits_of_betel_leaves_dr_Swati

Paan Leaves For Health

Betel leaves are used as a stimulant, an antiseptic, and a breath freshener. Betel leaf extract, fractions, and purified compounds are great for oral hygiene, and to have various properties including anti-diabetic, cardiovascular, anti-inflammatory, anti-ulcer, protective for liver, anti-infective which means it helps in diabetes, prevents inflammation, reduces ulcer, protects our liver and help us fight infections.

Also Read: Does The Trending Dalgona Coffee Do Justice To Your Health? Here’s What This Nutritionist Has To Say

Dr Bathwal adds, “In modern times, this wonderful herb has been combined with tobacco and several other products which have put at risk of oral cancer to many. However, researchers have indicated that paan leaves when eaten alone have several health benefits. Due to the presence of chromium in these leaves, they tend to control blood sugar levels. No wonder it was eaten after meals. Chromium helps in controlling blood glucose levels, but needs to be consumed in a very trace amount. They also help in removing phlegm, cough and assist in reducing inflammation of respiratory distress. We must try fresh paan leaves – 1 paan leaf a day after our main meal during this time of the pandemic.”

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Paan For Mouth Cleansing

Chewing paan leaves is an excellent mouth cleanser and helps strengthen gums. Spices like cardamom, fennel seeds, mustard seeds, saffron and gulkand help in destroying bad breath. Speaking about its properties, Dr Bathwal explains, “These leaves are loaded with Vitamin A, Vitamin C and Vitamin B’s like B1, B2 and B3. Chewing paan leaves – just the chewing action puts salivary gland to stimulate saliva and helps in digestion of food. And not to forget it relieves constipation too. Some evidence also show that it brings a sense of well-being, a feeling of happiness and improves alertness. This is paan with NO tobacco, kattha and areca nut. These ingredients have shown a higher risk of oral cancer in recent times.”

health_benefits_of_Eating_betel_leaves

Also Read: Know What Makes Flaxseed A Wonderfood For All – Dr Bathwal

Also, did you know that betel leaf can also be used an antiseptic? You can also use it on minor scratches or bruises for faster healing. Proteins, carbohydrates, calcium, phosphorus, iron, iodine and potassium are also found in betel leaves, which makes it extremely good for cold and cough, a health concern, which is nowadays scaring people enough. So, make sure while getting your dose of paan leaves sans tobacco and other harmful agents, and have mouth freshener after every meal, which not only gives you the required freshness but also has various health benefits too.

With inputs from Nutritionist Dr Swati Bathwal

Read more articles on Healthy Diet

Tea Therapy: Here is Your Tea Guide For The Day For Healthy Living

Tea is not just a beverage but an emotion for Indians. In every household, you’d find a tea addict who just cannot live without sipping tea at least two times a day. Milk tea becomes an addiction after some time which doesn’t do any good to the body. In fact, it is suggested to drink tea without milk. These days, people are going crazy for herbal teas. Not just health enthusiasts but also others are keenly trying the different non-milk tea versions be it green tea, jasmine tea, rose tea, chamomile tea, etc. These offer innumerable health benefits including weight loss, cholesterol control, mental soundness, to name but a few. People who are looking to boost their holistic wellbeing shall try these natural teas to amp up their health.

Bed Tea- Turmeric Tea

Reason- Anti-inflammatory

Many people are habitual of bed tea. They need tea immediately after waking up to help them kickstart their day. Until now, you must be drinking milk tea as a wake-up call tea, switch to turmeric tea. Nutritionists suggest drinking lukewarm water first thing after getting up. Turmeric tea is an alternative to that. Turmeric has anti-inflammatory properties to detoxify the stomach so that your body easily releases the toxic elements when you freshen up. You may also squeeze a lemon and add cinnamon powder to the tea to get an antioxidant boost. This tea is good for weight loss.

Mid-morning- Green Tea

Reason- Metabolism boost

The whole day is ahead of you and you need your metabolic rate to be high to take up the day. Green tea, an antioxidant booster is the best pick. It does taste bitter but you can opt for flavored green tea as well to escape the awful taste. Though, organic green tea is always a better option. There are a lot of brands selling green tea, choose whichever you like.

TIP: To better the taste, add some lemon and honey to your green tea.

Also Read: Health Benefits of Drinking Lemongrass Tea

Afternoon- Black Tea

Reason- Energy and Focus

Now that half-day is gone, you must be feeling weary. To conquer the rest of the day, black tea would give a boost to your energy and focus. You can always carry black tea bags with you or make the traditional way with tea leaves. Avoid adding sugar or else there will be of no use drinking this tea. It is better if you drink this after lunch to prevent you from dizziness.

Also Read: 10 Incredible Health Benefits Of Jasmine Tea

Before Bed- Chamomile Tea

Reason- Calming and Relaxing

Chamomile tea is an aromatic herbal tea that is exceptionally good in calming and relaxing the mind. After the day’s tiredness, you’d want a restful & uninterrupted sleep. Drink chamomile tea an hour before your bedtime and this would work wonders in getting you the best sleep.

In general, you can drink this tea anytime when you feel low or mentally retarded. It helps in relaxing your brain.

Read More in Healthy Diet

How To Identify An Injected Watermelon? Learn How Dangerous It Is To Eat Such Injected Fruits

The summer season has arrived and with this comes the season of watermelon, which is considered the most healthy fruit of summer. Watermelon is a fruit that contains 92% water and 6% sugar. Consumption of watermelon is considered beneficial in summer for it is high on fibre. But do you know that in this season, there are also plenty of watermelons in the market, which are injected to look that red and pretty? It is not easy for ordinary people to recognise watermelons which are injected. Usually, a dye is injected into the watermelon to make it look extraordinarily red and juicy. At times, oxytocin is injected into it for it to grow faster. These chemically-injected fruits can be very harmful to health. Wondering how to identify, which watermelon is injected? Here’s how it can ve done:

watermelon_injected_or_not

Also Read: Healthy Drinks: 7 Tasty Juices That Help Relieve Indigestion And Diarrhoea

Injected watermelons can have chemicals like nitrate, artificial dye (lead chromate, methanol yellow, Sudan red), carbide, oxytocin, which make it extremely unhealthy for gut health. Following are some disadvantages of eating injected fruits, which can have a severe impact on your health:

  • Many times nitrogen is used for the quick-growing of watermelon. If this nitrogen goes into your body, it can be very harmful as it is considered to be a toxic element.
  • Artificial dyes such as lead chromate, methanol yellow, red are often used to give melon an excellent red colour. Eating watermelon with these harmful chemicals can cause food poisoning.
  • A lot of watermelons are cooked by carbide. This carbide is so dangerous for the liver and kidney that in some situations, the person’s kidney can be damaged to a great extent.
  • The methanol yellow used to give watermelon a red colour can make a person prone to cancer.
  • Consumption of lead chromate used in watermelon can cause loss of blood in a person’s body, damage to brain cells and can also lead to blindness.
  • Eating Sudan red dye watermelon can cause digestive problems and upset stomach.

How To Identify An Injected Watermelon?

tips_to_identify_the_injected_Watermelon

Check white powder: Many times you will see white and yellow powder on the top surface of the watermelon. You will brush it off as dust, but this powder can be carbide, which causes the fruit to ripen faster. These carbides are also used in cooking mangoes and bananas. Therefore watermelon should be washed thoroughly with water before cutting.

Is watermelon too red? Often injected watermelons will appear too red. You will feel redness and sweetness more than usual while cutting into it. Also, while reaching the middle, you will see a slightly burnt mark due to chemicals. In the first go, the watermelon may seem red and fresh, but it would be rotting.

See if there are any holes or cracks: Many times there is a small hole in the watermelon while it is injected. This is often asked by people but brushed off a natural appearance on the watermelon. If after cutting the watermelon, you see holes and cracks in the middle of it, then this can also be an indication that the watermelon has been injected. It is not reasonable to have such a crater or crack in naturally ripe fruit.

Also Read: Dr Bathwal Tells How To Store Foods To Minimize Waste During Lockdown

How to Inspect A Watermelon?

inspecting_a_watermelon

The best way to prevent injected watermelons is to identify the signs indicated above. Apart from this, one way is to leave the watermelon at least 2-3 days after purchasing it from the market. Watermelons do not spoil for several weeks, so there is no harm in leaving them for 2-4 days. In these 2-4 days, if you see any foam or water coming out of the surface of the watermelon, then it means that it chemically-injected.

Read more articles on Healthy Diet

What’s wrong with my bread?

Image of a loaf of bread on a cooling rack

Bread making faults. There are a few. However, there is one that really stands out as a common bread making fault.

This April I saw a lot of hot cross buns on Facebook which is fabulous.  I saw loads of people that were really happy with their results, and some that weren’t so happy….

Tips for making yeasted bread.

If your bread (or buns) were heavy and hard, it may not have been the recipe, it might have been because you were a little too impatient.

When I was teaching at college we’d have 16 students in a class, each making their own version of a single recipe.  If a recipe stipulated every single move of a technique they’d be many pages long.

Bahn Mi

So we shorten our method steps to something like “set in a warm place for 30 minutes”  

This is not very specific, and not always ideal if don’t understand what outcome we’re trying to achieve. What’s a warm place and exactly 30 minutes? What does it really mean?

The question of proving

Quite often it’s not the recipe thats wrong, but more a misinterpretation of its meaning given that it may use a degree of shorthand.  For yeasted bread, when your bread has turned out heavy, it’s more than likely you’ve just been a little too impatient and didn’t allow your buns (or bread) to prove enough before you popped them in the oven.

It’s the combination of time and temperature that provides the opportunity for yeast to grow, and ultimately for the dough to increase in volume. It’s this expansion in size (volume) that is essential to avoid a heavy, unappealing loaf of bread. The required increase in volume varies depending on the style, but a doubling of volume might be a general target.

Now lets look at some other factors that impact proving.

  • Was it warm where you put them to prove? 20 – 25 c
  • Was the dough in a draft?
  • Is your yeast in date?
  • Did you have it covered? if the surface dries it’s not ideal.
  • Have you been storing your yeast in the freezer?  (don’t do that it’s a myth, the fridge is OK, freezer no good)
  • When a recipe tells you to rest for 30 minutes in a warm place it means a warm place.  Don’t have a warm spot? I have loads of ideas that are shared in our classes, but you only need one or two don’t you.  Here are a couple of my favourites.

Is 30 minutes always the right amount of time?

No. Its a guide. Yeast is sensitive to temperature, and proving times will need to be varied at different temperatures. The type of yeast used also has an impact on proving time. This is especially important for sourdough, where the yeast used will require longer proving times.

What do we mean by yeasted bread?

We mean bread that has been made with the addition of commercial bread yeast (ie. bakers yeast fresh or dried that we buy from a supermarket), or sourdough from a yeast-based starter.

Baguettes

For small loaves:

Just about everyone has a microwave whether you use it much or not.  Take a shallow heatproof bowl (I use the top of a pyrex dish), pop it in the microwave with about ½ cup of water. 

Set the water to boil. It usually takes about 3 minutes for mine. Then sit a cooling rack or plate on top (cooling rack works better if you have one small enough), pop your dough inside on top of the cooling rack and close the door.  The atmosphere will be warm and moist. Perfect for dough proving.  

For larger trays:

The second method is just as easy but I tend to use this for trays of dough rather than a loaf because of the surface area we need to cover and my larger trays don’t fit in my microwave. 

Cover your tin with clingfilm.  ¼ – ½ fill your sink with hot water, sit a cooling rack over the sink then place your tray over the cooling rack to keep the warmth and steam in I use a clean tea towel over the top.

When you prove your dough it really does need to almost double in size.  That can be really hard to judge I know. But if you make the same thing over a few times you will learn what that is. 

In my experience, this is where most people go wrong.  Especially with something like Hot Cross Buns because the remainder of the recipe is really very easy.  You don’t have to worry too much about gluten development and other things commonly used in bread making.

Black burger buns sitting in the oven on a rack, showing baked
Black Burger Buns

Want to know more?

Why not have a go at one of these other bread related recipes.

Hot Cross buns in less than an hour

Hot Cross Buns – Patisserie Recipe (for Thermomix)

Black Burger Bun Recipe

Bec’s Burger Buns

Thermomix and Stand mixer French Baguettes

Thermomix Bahn Mi – Vietnamese Bread Rolls

Sweet Custard Filled Pull-Apart

Or, maybe you’d like to know more about Bake Club Online.

What is Bake Club Online?

Green Jackfruit Flour Health Benefits: Know-Why Is It A Good Substitute For Whole Wheat Flour

Green Jackfruit Flour Health Benefits: Jackfruit is a kind of superfood because it has all the nutritional properties. It is used as a fruit, pickle, dry-fruit and vegetarian meat. In North-India, tender jackfruit or kathal is a delicious vegetable and in Bengal, it is gach-patha (tree mutton). In Kerala, it is known as the main source of healthy carbohydrate. Raw jackfruit vegetable is eaten as a substitute for rice and bread, as well as protein curries such as fish or chickpeas. Apart from this, it is also very beneficial in lifestyle-related diseases. But do you know that jackfruit is being seen as a healthy alternative to rice and bread?

Diabetes

According to a research study published in the International Journal of Diabetes, the calorie, carbohydrate and glycemic load in jackfruit are 40% less than that of rice. In this way, it can potentially make it a healthier substitute to rice. Apart from this, it is most beneficial for people suffering from diabetes. Besides, the amount of fibre in raw jackfruit is also perfect. On the other hand, it is also said that if diabetes patients consume jackfruit continuously, then their blood sugar starts to decrease. Also, there is no reduction in their energy level from anywhere.

Also Read: Include These Proteins in Your Diet For a Flat Stomach

Raw jackfruit flour

Besides, many lifestyle-related diseases, which are caused by our high-calorie and low-fibre diet, have many benefits from using raw jackfruit flour in food. Flour made by grinding raw jackfruit seeds can control lifestyle-related diseases like blood pressure and obesity to an extent. At the same time, rotis and momos made from a mixture of jackfruit flour and root starch are quite tasty and healthy. Some people find jackfruit seed flour a bit bitter but still people like it.

Also Read: Bhumi Pednekar: The Inspirational Diet and Workout Secrets Of The Birthday Girl

Beneficial in building health

jackfruit

Jackfruit is the only fruit that can be consumed as a food due to its low acidity, which is better than your regular carbohydrates like wheat and rice. A study conducted by the National Health Service, UK, showed that low consumption of vegetables and fruits is decreasing people’s lifespan due to lack of exercise. Therefore, when we cook and eat raw jackfruit as food, then the quantity of vegetable and fruit in one meal is equal to it.

Lowers cholesterol

Raw jackfruit is soluble fibre, as it helps in removing cholesterol from your body. So if you use jackfruit in your daily meal instead of rice and bread, then cholesterol will always be low in your body.

jackfruit seed

Beneficial in colon cancer

Abnormal growth of cells in the colon, rectal (or both) is called colon cancer. It is also called colorectal, bowel, rectal cancer. Also in the common language, people often call colon cancer, the cancer of the large intestine. The amount of insoluble fibre in ripe jackfruit is much larger than that of rice or loaves. It improves bowel movement, which makes fibre comfortable in colon cancer.

Read more articles on Healthy Diet

Lockdown Extension Taking Over Mental Peace? Try These 5 Siddho Hum Kriya Yoga Flow For Mindfulness

With a lot happening around us; news pouring in from different parts of the country surrounding the spread of the COVID-19, all of us need to arrive on this path of mindfulness, and mindful living. To adopt an attitude of mindfulness means to enjoy the present moment. Every single moment of our lives is unique and precious. Mindfulness is the training you give your mind to connect to the present moment with open awareness and stay there. Yoga Master, Spiritual Guru and Author, Grand Master Akshar explains that the Universe is filled with many great and mysterious powers. These powers can be transferred to us when we need them to face many of life’s challenges. Many practices prepare you to become a container to receive energies, and the method of Siddho hum is one of them. Siddho hum Kriya ensures that you not only receive the powers as transferred by the Master but equips you to use them.

siddho_yoga_flow

Also Read: Lose Arm Fat and Tone Them With Yoga

Yoga Guru Grand Master Akshar explains how to do the Siddho Hum Kriya: 

Siddhohum Kriya is a yogic practice that includes a meditation technique as well as a simple 5-step asana practice known as Siddho Hum Abhyas. Sit in the starting position of Sukhasana and prepare yourself to begin the process of Siddhohum Dhyan, where you offer this practice to the Universe. Here’s the formation of this dhyan flow:

  • Sit in Sukhasan
  • Straighten your back and close your eyes
  • Inhale and exhale normally 
  • Gently bring the tip of the index finger and the tip of thumb together – Dhyan Mudra

There are 5 steps to practising abhyas and should be done while facing the east. This is best done during sunrise, and each asanas and posture should be held for a minute, minimum.

Samasthithi 

Posture Formation

  • Keep the feet together and maintain balance 
  • Stand straight with your spine erect 
  • Keeping the arms on the side, extend them slightly away from the body
  • Keep your palms turned outward 
  • Gently close your eyes 
  • Relax the body

Breathing Methodology: Softly inhale and exhale in natural breathing

Pranam 

how_to_do_The_siddho_yoga_flow

Posture Formation

  • Come in the Samasthithi posture by following the tips mentioned above 
  • Take your palms and join, keeping it in front of the chest. 
  • Close eyes and bow down. Focus on the breathing here 

Breathing Methodology: Inhale as you join your palms and exhale as you bow down

Also Read: Acro Yoga: Perform These Asanas To Increase Strength

Pukar Stithi

Posture Formation

  • Keep feet together and keep the spine straight 
  • Stretch arms up, spreading them at a 45-degree angle, with palms inward 
  • Gently close your eyes 
  • Relax the body

Breathing Methodology: Inhale as you raise arms and continue natural breathing of inhale and exhale

Prapti Stithi 

Yoga_poses_and_Asanas_for_mindfulness

Posture Formation 

  • Keeping the feet together, stand straight
  • Stretch your arms out forward in front of your chest turning your palms upward in the shape of a cup or a container
  • Gently close your eyes 
  • Relax the body

Breathing Methodology: Inhale and exhale naturally

Kritagyata 

Posture Formation 

  • Stand with feet together, spine straight
  • Place your palms on your heart 
  • Gently close your eyes 
  • Relax the body

Breathing Methodology: Inhale while raising the arms and continue natural breathing of inhale and exhale

benefits_of_breathing_in_yoga

Also Read: All That Matters For Quarantine: Emotional, Mental And Physical Wellbeing Tips By Experts

Conclusion – Silent meditation in self-observation of the experience, offering gratitude for what you received. Sit in any comfortable pose such as Sukhasan, Ardhapadmasan or Padmasana): 

  • Straighten your back and close your eyes
  • Inhale and exhale normally 
  • Place your palms in Siddha Mudra
  • Relax your body

In this way, Siddho hum Kriya offers to humanity gifts from the ancient tradition of the Himalayas. Siddho hum Dhyan, and Siddho hum Abhyas uncovers the layers that are hiding this potential and align it with the body. 

Read more articles on Yoga

Does The Trending Dalgona Coffee Do Justice To Your Health? Here’s What This Nutritionist Has To Say

This quarantine phase has led to various food challenges, one of which includes dalgona coffee. We often follow what trends on social media, without thinking much over it. Be it making samosas at home to making a refreshing cup of this coffee. Also, coffee is something which is a day-starter for most of us, which caused a lot of us to try this dalgona coffee trend like never before. Even though a lot many were of the thought that this was something, which was a part of the Indian kitchens since time immemorial but did not have a fancy name like the dalgona coffee. No doubt this coffee preparation is every bit enticing and refreshing for it includes cold milk, freshly whipped coffee and lots of ice but how healthy is it?

dalgona_coffee_review_by_drswati

Also Read: Replace Your Usual Coffee with Garcinia Coffee For Weight Loss

Onlymyhealth exclusively spoke to Nutritionist Dr Swati Bathwal to understand the health aspects of the dalgona coffee. On the same Dr Swati said, “Instant coffee with a mix of hot water and sugar and a cup of full cream milk! Sounds like our filter coffee doesn’t it, but if you whip our instant coffee, it looks like Dalgona coffee and it is served chilled. But the question is, should you have this coffee?”

Let us look at this, A cup coffee this special coffee has 2 teaspoon sugar and coffee and some hot water and chilled milk. Dr Bathwal says that if she has to break this down in nutrition, it is an easy 190 calories in each serve (if you have it with full cream milk and sugar). Dr Bathwal breaks down how a cuppa of dalgona coffee can be equal to a complete breakfast or even more than that:

dalgona_Calorie_breakup

Froth Possible With Low Fat Milk?

Dr Bathwal adds, “Trust me, even if you wear a Barista’s hat in your kitchen, you cannot get that foam with a sugar-free version or have that taste in almond milk or any other substitute. So, what about people who suffer with high sugar levels, or are on weight management plan, or those who have an anxiety rush on caffeine. Woman with high risks of fracture or who are pregnant or people suffering from glaucoma or urinary continence, this coffee is a big no coffee is a no for you. And think about issues like reflux? This might trigger it even more.”

There is always a debate whether milk coffee is better or a cuppa of black ? To this, Dr Bathwal prefers a black coffee over a milk-based coffee, as it is low in calorie, assists in inflammation and has proven health benefits in many ways. Dr Bathwal also says that a cuppa black coffee is a pre-workout drink.

Also Read: Guaranteed Weight Loss In 4 Weeks With Milk Diet!

The Permissible Black Coffee In A Day

Although, you can have black coffee , 4 cups is the upper limit in a day and each cup of coffee adds to 2 glasses of water in extra for hydration. Dr Bathwal clears the air by saying, “I am not saying black coffee is suggested in such conditions, but it is certainly preferred over Dalgona coffee for calories and nutrient benefits. Every cup of coffee is a lost opportunity to drink water and a good herbal tea, so consume it wisely. Water will always be my favourite go-to beverage.”

benefits_of_black_Coffee

Read more articles on Healthy Diet

Is Sitting Job Causing Pain To Your Knees? Ease The Tension With These Exercises

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Updated at: Apr 16, 2020

Is Sitting Job Causing Pain To Your Knees? Ease The Tension With These Exercises

If you are troubled with knee and ankle joint pain due to your sitting job, here are some exercises to strengthen the joint and give you relief.

Long hours of sitting can hamper your knee health. You may have to deal with unbearable knee joint pain that directly affects your leg strength and it may take days, weeks or even months to recuperate. If you are doing work from home these days, we need to pay extra attention at home as we sit negligently for comfort. You must have heard from people to walk every one or hour to exercise your joints. Many people are complaining of debilitating knee and joint pain these days. If you are too are one of them, here are some effective exercises to ward off the pain and improve leg strength.

Straight Leg Raises

This is probably the easiest and low-impact exercise which strengthens the muscles situated on the front side of the thigh, also known as, quadriceps.

  • Lie down on a clean flat surface. You may also do this on a Yoga mat.
  • Now bend your left knee with the foot placed flat on the floor.
  • Keep the right leg straight.
  • Now, raise the right leg slowly without bending and try to bring it to the height of the left knee.
  • Do this at least 15 times.

Step-Ups

The next exercise in the line is step-ups that you can do inside the house on any surface at a reasonable height or the steps. This exercise is known to increase joint strength, flexibility and mobility. Also, it is good for those trying to lose weight.

  • Place your right foot on a step or a low-height platform or bench.
  • Keep the body straight.
  • Bend the knee keeping the right foot flat on the floor.
  • Touch the toe of the right foot and back. Repeat this on both sides for 15-20 times.

Wall Squats

This is another simple but effective exercise to boost joint strength and aid back pain.

  • Stand straight against a wall with your back touching the wall.
  • Keep some distance in your feet, about the width of your shoulder.
  • Slowly bend your knees and slide your upper body against the wall.
  • Hold this position for 10 seconds and then slide up to the normal position.
  • Do this 15 times.

Calf Raises

If you want your knees to stay strong and mobile against aging, calf raises are a must to do.

  • Stand straight with your back facing a wall or a couch or even a sturdy chair for balance.
  • Now, slowly raise the heels of both legs to the maximum height and hold for 10 seconds.
  • Now, return and repeat this 15-20 times.

Hamstring Curls

  • Lie flat on a clean and even surface with your stomach.
  • Try to bring your heels towards your hips. If not touch, try to bring them as closer as you can. 
  • Hold there for 10 seconds and then return back to the normal position.
  • Do this 15 times daily to reap the benefits.

NOTE: You must consult your doctor before doing these exercises if you have an ailing knee or joint condition. This would prevent any damage.

Read More in Exercise and Fitness

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

Watch Madhuri Dixit’s Workout From Home Video: Stay Fit And Healthy With These Simple Exercises

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Updated at: May 14, 2020

Watch Madhuri Dixit's Workout From Home Video: Stay Fit And Healthy With These Simple Exercises

Actress Madhuri Dixit made her home gym after the lockdown. Watch her viral exercise video.

Watch Madhuri Dixit’s Workout From Home Video: Due to coronavirus, the entire country is under lockdown today. At the same time, even after being imprisoned at home, celebs are taking full care of their fitness. Recently, a video of actress Madhuri Dixit is becoming increasingly viral on the internet. In this video, Madhuri is seen doing exercises in the house. However, the special thing is that the actress has made a gym at home due to the lockdown. Madhuri Dixit Video has shared this video on her Instagram account.

Also Read: Some Fun Ways To Stay Active During Work From Home

On this video of Madhuri Dixit, her fans are commenting a lot and giving their feedback.

Also Read: Know How Alia Bhatt Keeps Herself Pumped Up All The Time

Seeing this video of Madhuri Dixit, it can be said that the actress is very aware of her fitness and health. Sharing the video, Madhuri wrote in the caption, “It is very important to stay fit and healthy at this time. It doesn’t matter that the gyms are closed. We can do workouts using our household items. We can also do easy exercises and stay fit. So here is my workout video from home.”

Madhuri’s dance with her dog

The Dhak-Dhak girl is giving online dance classes these days. She is sharing many of her videos on social media, but her recent video is very cute. In this video, the tezaab actress is seen dancing with her doggie. During this, she is wearing a ghungroo in her feet. In the video, you will see that wherever Madhuri goes, her dog also goes there. This video is much liked by her fans.

Extended Lockdown

At the same time, if you talk about coronavirus, then today i.e. on 15 April, the extended lockdown of 19 days has begun. However, cases of people infected with corona are increasing. Yesterday, Prime Minister Narendra Modi addressed the public at 10 am.

Read More in Health News

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

The Lesser-Known Health Benefits of Aquafaba or Chickpea Water

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Updated at: Apr 15, 2020

The Lesser-Known Health Benefits of Aquafaba or Chickpea Water

Don’t throw away the leftover chickpea water, instead, store in the refrigerator and use for baking preparations.

What do you do with the leftover water of the soaked chickpeas or after boiling them? That liquid you consider as waste has got the name ‘Aquafaba’. It recently gained popularity after people started talking about this and the benefits associated with it. It is discovered as a vegan alternative of egg white in making mayonnaise and meringue. This trendy food has got many other interesting uses that are sure to blow your mind. Continue reading the article as many surprising things are waiting for you.

What Is Aquafaba?

Let’s begin with what aquafaba. It is basically the water in which legumes(mostly chickpeas) are either stored or cooked. Generally, we do discard this liquid and pour it into the drain. But recently, someone discovered its froth-making properties mimicking the properties of egg and since then, it became massively popular as a vegan egg substitute. However, there is limited information about its nutritional content. Meanwhile, you read the multiple ways you can use this leftover chickpea water.

How to make it?

  • Well, this can also be made deliberately even if you are not making chhole. Just soak some chickpeas in water for a few hours and strain the liquid for further use.
  • If you are making it use an egg replacement, just whip the liquid a bit and you will see it becoming frothy and fluffy. It would look like milk froth, whipped cream or whipped egg whites. This is why it is widely used for the purpose.

Tip: You can boil the chickpeas and add to your salad as a great add-on for both health and taste.

Also Read: 4 Healthy Egg Substitutes To Bake Eggless Goodies

Different Uses of Chickpea Water or Aquafaba

1. Egg white substitute

Aquafaba is best known for substituting egg white is different food preparations such as mayonnaise. The reason behind this property of chickpea water is unknown but it is speculated that this could be due to its balanced protein and starch content. Though it is mostly used as an egg white substitute, it may work well for whole eggs or egg yolks also. People who are allergic to eggs shall try this liquid.

2. Vegan dairy substitute

Just like an egg, many people have lactose intolerance or are intolerant to dairy products. There are many dairy substitutes out there in the market and chickpea water is a recent entrant. You can add this liquid in your baking dishes as a stellar substitute to milk or butter. You must be trying different vegan products now try this out too.

Also Read: 5 Amazing Food Parts That We Usually Discard But Are Very Useful

3. Low in protein

While legumes are considered rich sources of protein, chickpea water is low in protein content. This is good for people who have a condition called phenylketonuria or PKU. This is an inherited disorder that happens due to genetic mutation. It alters amino acid levels in the body which can cause intellectual disabilities as well as brain damage. Therefore, low protein consumption is advised for these people.

Read More in Healthy Diet

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

Mandira Bedi Birthday Special: Know What Makes Mandira A Female Fitness Icon

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Updated at: Apr 14, 2020

Mandira Bedi Birthday Special: Know What Makes Mandira A Female Fitness Icon

Mandira Bedi is a popular name not just for her acting or hosting skills but also for her fitness. Get a closer look at her fitness regime.

Mandira Bedi became a household name after her stint in the popular TV serial ‘Shanti’ and later mesmerized audiences with her stint in many Bollywood films. At that time, she was seen as a shy and typical Indian girl but breaking the stereotypes, she is a strong independent woman who is an icon for a lot of girls. Those who believe fitness is a man-only thing, see Mandira Bedi and then see where you stand in front of her. Mandira is nearing 50 but her personality defies her real age. Mandira is a sporting soul and takes up one or the other fitness challenge every now and then. Currently, she is documenting her daily workout as #365daychallenge. Let’s tell you more about her mantra of fitness.

Always Up To Take Fitness Challenges

She is a wonder woman who can do almost anything that involves fitness. In one of her recent Instagram post, she is seen taking up the T-Shirt challenge where she is wearing her tee and shorts while doing a handstand! What caught our attention is how easily she completed the challenge that seems easy but it is very difficult

Circuit Training

She is fond of circuit training and she is doing it without the gym. She is the perfect example of how one can do a workout without needing any equipment. People who believe that workout is only possible with equipment, learn from Mandira.

Also Read: Some Fun Ways To Stay Active During Work From Home

Inverted Poses for Calmness

Here is another video that shows her strength. Inverted poses are believed to aid mental instability. Days when you feel low on concentration, practice these. she captioned this video- “I know I have the grace of a clumsy Elephant but the will of a Bull! And that’s what keeps me going! I do a few minutes of inverted poses every day to keep my anxiety at bay. There are so many to choose from.” 

Also Read: Know How Alia Bhatt Keeps Herself Pumped Up All The Time

Skipping

This is an underrated exercise that people don’t find worthy enough to be included in their fitness regime while Mandira has a different perspective. She likes to experiment and which is why she does both front and backward skipping. This is a different technique altogether that has different timing and it requires practice & patience both. Mandira nailed it with 2000 skips and 100 free weight squats. She surely deserves the title of Female Fitness Icon.

If you are looking for inspiration to start working out at home, here it is. Follow Mandira’s footsteps and you’re good to go.

Read More in Exercise and Fitness

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

Only Eating And No Outing Giving You Jitters? Make These 4 Smart Changes In Your Diet For A Healthier You

Coronavirus has made everyone stay indoors. The lockdown, which started as a 21-day long experiment, has been extended till May 3, making it extremely important for everyone to be careful about what they eat. This is needed as one has to be home the whole day and look for ways to be active with fewer resources. Also, it is becoming increasingly clear that amidst the onslaught of mixed marketing messages, the ever-increasing list of new food products and exciting innovations, confusing and continuously changing nutrition research, a tremendous change in your comfort and convenience can make your health suffer. One should know what to eat and when to eat for complete health and wellness.

Here are four such essential tips and changes that we need to make during this lockdown phase for a completely healthy you:

Identification of processed food

processed_food_leads_to_bad_health

It is necessary to learn to distinguish between mechanical and chemical processing. The problem is not mechanical processing (grinding and packaging of food), but chemical processing, which involves improving taste by adding artificial chemicals, including long-term preservation, etc. Preservatives, colour, flavour additives and textures are some other aspects of chemically-processed food.

TIP: One should opt for sprouted foods as sprouting increases the amount and absorbency of certain nutrients, making it extremely healthy to consume.

Also Read: 5 Amazing Food Parts That We Usually Discard But Are Very Useful

‘Anti-sugar’ to ‘Anti-added sugar’

sugar_present_in_food_items

Not all sugar is made in one way. In western countries, companies have been asked to differentiate between added sugar and naturally present sugar on food labels. This means one should know the difference between natural sweetness and added sweetness. Added sugar means something that is added extra to make anything taste sweet. Sugar, in such products, is added during their preparation like sweetened drinks. Sugar in this form is extremely unhealthy, especially for those who are on the obese side.

TIP: Having extra sugar that what is required leads to various health concerns, example excess weight, raised blood sugar levels, etc.

Omega 3 VS Omega 6

Omega_Acids_importance

We read about the importance of Omega 3 all the time because these are valuable nutrients. However, apart from knowing everything about Omega 3, it is also essential to know about Omega 6 too. If Omega-6 and Omega-3 fatty acids are not taken in the right proportions, it inadvertently makes one prone to heart disease, hypertension, diabetes, obesity, early ageing, and even some forms of cancer. Therefore it is essential that not only increase the intake of Omega 3 but also reduce the amount of Omega 6 fatty acids in our food.

TIP: One should eat more of fatty fish, flax seeds and walnuts and reduce the use of vegetable oils, hydrogenated or partially hydrogenated fat, artificial butter and packaged food products.

Also Read: Dr Bathwal Tells How To Store Foods To Minimize Waste During Lockdown

Knowing The Hidden Salt

necessary_salt_intake

Our body needs only 500 mg of sodium every day. It is also acceptable for an adult to consume up to about 2,400 mg daily. Nevertheless, most of us often consume about 3,000 – 4,000 milligrams of sodium a day quickly. It is very high, and most of it is hidden in processed food products we eat. It is necessary to read the label carefully. Hidden salt can be found in canned foods to papad, even ketchup and bread. If more than 1.5 grams of salt or more than 0.6 grams of sodium are mentioned in 100 grams, then one should not eat that.

TIP: Do not rely on processed food always. Work towards eating everything healthy and fresh as fresh produce and food is enriched with necessary nutrients.

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Proteins To Boost Resistance To Flu-Like Symptoms. Know Its Role In Boosting Immunity

There is an increasing public interest in precautionary measures to bolster resistance to flu-like symptoms. Since protein plays a critical role in optimizing one’s immune system, but often goes ignored or undermined in India where diets are heavily focused on carbohydrates, fats or foods that are low in protein. Dr Suresh Itapu, Director, NutriTech India, Supporter, ‘Right To Protein’ Initiative, asserts, “Immune system is our defence mechanism against infections. We need to give the protein its due credit for the role it plays in an individual’s overall health, especially building immunity, as both vegetarian and non-vegetarian sources of protein are choices for healing and recovery. In fact, in India, where regular consumption of non-veg protein sources may not be viable for those bound by socio-cultural or financial constraints, plant proteins, as well as plant-based meat alternatives, are much more accessible and feasible. To boost immunity as well as overall health, regardless of the source, protein consumption needs prioritization as global health concerns have recently shown.”

protein_diet_importanc

Also Read: Are Protein Bars Actually Good For Health? Explains Nutritionist Swati Bathwal

We need to understand that lack of protein in the body can lead to various health concerns. Following are the signs and symptoms of protein deficiency in the body:

Oedema: Swollen and puffy skin denotes oedema, which is a sign of protein deficiency. This happens due to low albumin in the body. This leads to accumulation of fluids in the body, and further swelling and puffiness.

Fatty Liver: Fat accumulation in the liver leads to fatty liver, which is commonly seen in obese people. This primarily because of the lack of protein in the body and a slower metabolism.

Muscle Loss: Lack of protein means less muscle production or lack of muscle mass. Protein is a building block for the body to repair the wear and tear. It is seen that muscle mass is greater in those with less protein in the body.

Less Immunity: Protein in the body enhances immunity, leading to better resistance to disease and health concerns. Hence, the lack of protein in the body can lead to reduced immunity to various health concerns like flu, etc.

Here’s how you can increase protein in your daily diet: 

Also Read: Protein Myths Busted By Dr Swati Bathwal

Protein For A Healthy Lifestyle

“To start leading a healthier lifestyle, there is no better day than today,” says Dr Jagmeet Madan, Nutrition Expert, National President, IDA and Supporter of the Right To Protein public health initiative. “In the present times boosting your immunity by Right Nutrition along with Adequate Sleep, Aerobic Activity coupled with Breathing and Muscle flexibility exercises, will go a long way.

protein_diet_for_flu

The Nutrients which BOOST Immunity are Adequate and Good Quality Protein which you get from vegetarian and non-vegetarian sources, Vitamins like Vitamin C, Vitamin A, Vitamin E, Minerals like Zinc, Selenium and Magnesium. A natural food-based approach of incorporating 25 % of your plate to protein 50 % to fresh vegetables and Fruits and 25% to whole grain cereals will help you achieve the balance. Do add a hand full of nuts and oilseeds to your daily diet to add to the protein and immune-boosting vitamins and minerals.

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5 Amazing Food Parts That We Usually Discard But Are Very Useful

From lemon peel to boiled chickpea water, here is a long list of food parts that we usually discard or throw away. We see them as useless stuff but in reality, you can use them in multiple ways. And to top it all, the discarded parts often are more nutritious than the main part! Think about the global food wastage percentage and how much you are contributing to it every day, a person dies of hunger and we are wasting food because we can afford it. We should consider ourselves lucky to have food to eat. let’s take a pledge to stop food wastage and utilize the remains. This article will help you find the best ways to make use of the discarded food parts. 

1. Lemon or citrus zest

We squeeze out the juice and then throw away the peel in the dustbin. That’s what most of us do. No wonder the juice or flesh part has the maximal content but that doesn’t mean that rinds are of no use. You can grate the zest and add as a salad dressing as well as in curries to enhance the taste. Plus, this will save the extra juice too!

Also Read: Amazing Ways To Use Lemon Peels

2. Chickpea water

Not many people know but chickpea water recently became popular as aquafaba. This is considered to be liquid gold for health. There is so much that this can help you in cooking as well as baking. This liquid has the property to create a foam which makes it an ideal substitute for an egg.

3. Pickle juice

By pickles, we don’t mean the Indian traditional pickles. It is the pickles that we prepare with vinegar. As we are done eating the pickled foods, we usually empty the can throwing away the juice which is wrong! This juice has a great taste which when added to food or curries can enhance the flavor. You must try this.

Also Read: Health Benefits Of Drinking Pickle Juice

4. Watermelon rinds 

Summers are here and so are watermelons. What you do with the rinds after eating the watermelon, throw away, right? But do you know they make for a good food item too? You can pickle them as well as them into your salad bowl, make chutneys and even smoothies! Next time, don’t throw but use.

5. Yogurt whey

It is the watery liquid that you see as the top layer on the yogurt can. Mostly, we throw away the water thinking it of no use but it is actually an elixir. With the same tanginess as yogurt, this liquid is rich in probiotics, calcium and vitamins that you can use in cooking. If the quantity is large, you may also drink it, it tastes yum.

6. Herb stems

The food presentation looks incomplete without coriander leaves. Its chutney also tastes delicious. But that’s about the leaves, what do you do with its stem? The most common answer is- throw away. In case you don’t know, the stem has the juice and flavor which is stronger than the leaves. You must use it in your food.

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Festivities In Quarantine: Make Your Easter A Memorable One By Making These 4 Easter-Special Recipes

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Updated at: Apr 10, 2020

Festivities In Quarantine: Make Your Easter A Memorable One By Making These 4 Easter-Special Recipes

All these recipes require essential ingredients, not making you run to grocery stores for stocking up the shelves

Easter is meant to be celebrated with friends and family, but festivities may look different this year with limited supplies.  This year, refresh your Easter feast by adding heart-healthy walnuts to a variety of traditional” dishes for an exciting nutty twist. The reason for adding walnuts here has a purpose. Walnuts are the only nut that provides an excellent source of plant-based omega-3 fatty acid (2.5g/28g) and a handful of walnuts also offer 4 grams of protein along with 2 grams of fibre.

Celebrity Chef Sabyasachi Gorai takes us through some delectable treats to relish with the family members: 

Mashed Potatoes And Walnuts

walnut_and_mashed_potato

Ingredients: 

  • 8 potatoes (medium size)
  • 80g of 
  • walnuts, roughly chopped
  • 500 ml of milk or vegetable drink
  • Pinch of salt, pepper to taste and extra virgin olive oil.

Preparation:

  • Boil the potatoes until tender.
  • Beat the potatoes with the chopped walnuts and the milk or vegetable drink.
  • Season with salt and pepper, add a dash of olive oil, beat again.
  • Serve with roasted vegetables or with the protein you prefer.

Also Read: Build Your Immunity With These 3 Anti-Inflammatory Recipes By Dr Bathwal

Walnut Crusted French Toast with Berries

walnut_french_toast

Ingredients:

  • 2 medium eggs
  • 1 tablespoon milk
  • 1 teaspoon honey
  • 2 thick slices white bread (100g)
  • 50g walnut halves, chopped & extra to serve
  • 1 tablespoon oil
  • Knob butter (10g)

To serve: Fresh strawberries, blueberries and raspberries

Preparation:

  • Take a bowl and whisk honey, eggs and milk. Soak bread pieces in the mixture. 
  • Press each bread size with a walnut half 
  • Take a pan, heat butter and put the bread for frying. Fry until golden in colour in both the sides. 
  • Once done, decorate the plate with honey drizzled all over the bread, garnish with strawberries, berries and even walnuts.

Paprika & Walnut Scrambled Egg Bagel

bagel_and_Scrambled_egg

Ingredients: 

  • 1 bagel, halved (90g) 
  • 75g baby spinach
  • ½ tablespoon oil
  • ¼ teaspoon smoked paprika
  • 25g walnut halves, chopped roughly
  • 2 medium eggs, beaten
  • 1 tablespoon milk
  • Sprinkle of chopped chives to serve

Preparation:

  • Take a bagel, toast and keep on a plate. 
  • Till the bagel is toasted, take a bowl, add spinach, cover with foil and microwave it for a minute. 
  • Take a pan with oil. Add walnuts and paprika and cook till it starts to sizzle. Keep on the side once done. 
  • Take a bowl, beat milk and eggs. Add the mixture to the pan and make a scrambled egg. 
  • Once done, add spinach over the bagel topped with scrambled eggs—season as per taste.

Also Read: Power Of Walnuts: The Top 3 Reasons Why To Go For Walnuts With Recipes From This Celebrity Chef

Walnut Carrot Sponge Cake

waknut_sponge_Cake

Ingredients:

  • 200g of wheat flour
  • 200g of grated carrots
  • 200g of brown sugar
  • 150ml sunflower oil
  • 80g of walnut halves, chopped roughly
  • 3 eggs
  • 20g of ground walnuts
  • 1 packet of royal yeast
  • Ground cinnamon
  • Nutmeg powder

Preparation:

  • Preheat the oven to 180°C.
  • Keep ready eggs, wheat flour, walnut flour or ground walnuts, sunflower oil and yeast
  • Beat the flours, sugar, yeast and the oil together. See there should be no lumps. 
  • In the mixture, add nutmeg, carrot in shredded form and cinnamon for taste. Mix well in a smooth batter.
  • Take a pan, line with baking paper and transfer the dough in the bowl. Check by inserting a knife in the mixture. Let it cool down before you eat.

Read more articles on Healthy Diet

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

Sourdough Starter in 6 days

Bec's sourdough made with a yoghurt starter

With yeast being a little difficult to find at the moment, we thought we’d have a go at making a new (and unusual) sourdough starter. If you love making sourdough bread, but your sourdough starter has died, you might be interested in this…

What if you could have a new sourdough starter up and running in just 6 days?

I was looking through some old pastry chef notes from years ago and I found something that I hadn’t tried, but thought sounded interesting at the time. Using yoghurt to build a sourdough starter. Yep, you heard me.

an image of the crumb texture in Bec's yoghurt sourdough

I make my own yoghurt and a lot of my students do too, because they’ve done one of my courses or they’ve seen this post. I also notice that yoghurt is still easily found at the shops at the moment (which might be an easy option).

So if you’ve made sourdough before and you want to get a starter up and running really fast, try this method for a yogurt sourdough bread starter.

Bec’s Yoghurt Sourdough Starter

This is a quick starter to get up and running. It’s easy to do we love it

Prep Time6 d

Author: Bec

  • 1 litre jar

  • 20 g skim milk powder
  • 160 g cool boiled water I just grab it from the jug
  • 80 g Pot set yoghurt No flavour/No sugar
  • 500 g bakers flour I prefer T55 or Euro but any good quality Bakers will be fine
  • Day 1 Sterilise your 1 litre jar. I do this by washing and rinsing really well. Dry the outside with a t-towel and pop it in the microwave. set it for 5 seconds. Yep with nothing in it but the little bit of water that remains from rinsing.
  • Weigh the yoghurt and milk powder into the jar and mix well to combine. Then weigh in the water and mix again.

  • Pop the lid on the jar and sit it in a bowl. Pour enough hot tap water in the bowl for the water to come up to the same mark as the liquid inside. We don’t want boiling water here, just hot enough to gently warm the liquid inside to start the process. Now set this aside in a warm place for 24 hours

  • Day twoYou may notice that the liquid inside has separated a little, don’t worry, it’s fine. Remove thelid and weigh in 120 g bakers flour and mix well with a fork.  I use a fork because you want to try and create some air bubbles if you can.  I also chose a fork that will fit inside my jar with the lid on. Lazy I know. 😉 Now set the jar aside in a warm place for 2 whole days.
  • Day fourRemove the lid and weigh in more flour 135g and cool boiled water 135g, mix again with the fork. Leave until tomorrow
  • Day fiveThis is the first time and only time you should need to throw some starter out. It’s only because we need to fit more in the jar. (You could add it to another jar and have two going I suppose or use it in pancakes or the like ;-))You should now be seeing signs of life, loads of tiny bubbles throughout your starter. Remove 1/2 the starter from the jar and weigh in another 130 g flour and 130 g water and mix.set aside until tomorrow.
  • Day sixToday’s the day you can make your first loaf. Go on what are you waiting for. 😉oh, you want a recipe?

This will make a wet sourdough, so make sure if you’ve used a sourdough before, that you have it at the right consistency for your bread.

Here’s the one I made to test it out. It was delish, with well developed flavours that we expect from sourdough.

an image of the crumb texture in Bec's yoghurt sourdough

Bec’s Yoghurt Sourdough Bread

Prep Time: 2 days

Cook Time: 30 minutes

Course: Breakfast, Dinner, lunch

Cuisine: French

Author: Bec

  • 150 g yoghurt starter
  • 240 g water
  • 8 g salt
  • 400 g white bread flour You may need a little more the dough should be tacky but not super sticky
  • Weigh all the ingredients into a bowl (I used my IKEA bowl, if you make bread, $10 at the time of writing this. you need one of these it’s brilliant for proving)

  • Mix well to combine with a spatula and leave for 2 hours.

  • After 2 hours with wet hands (or use a little oil on your hands) fold the dough over on itself a few times and rest again for another 2 hours.

  • The next step is important. I can’t stress this enough if you’re using a banneton, put plenty of flour all over it.. This dough is very wet and you don’t want it sticking. If you think it might then place a clean tea towel in the base first and dust that liberally with flour. Of course, you can use a normal bowl with a tea-towel draped inside as well. Pop in the dough and set it in the fridge for 12 hours. You know overnight while you sleep. (can be longer if you like)

  • The next morning take it out of the fridge and sit it in a warm place for around 5 hours. * see notes

  • After 5 hours, pop the oven on to 200°c, when it’s at temp turn the dough out onto a baking paper-lined tray. I have a steam oven and had it on 1/4 steam, if you don’t, you can place a tray in the bottom of your oven and throw some ice cubes in it to get similar results. The icecubes gently melt and create steam as they go.

  • Bake until deep golden brown.

  • Remove from the oven and allow to sit for at least 15 minutes before you cut it. Then devour. 😉

When you prove your loaf (leaving it for 5 hours in a warm place) if it hasn’t doubled in size you need to either wait until it does, or start creating a warm environment for it to do its job.   I like to use the microwave as a chamber.  Boil some water in there for a few minutes remove the water and add the loaf and shut the door.  
Don’t forget to feed it again once you’ve used some.  I put equal amounts of cool boiled water and flour in the same qty as I’ve taken out.  For example If you’ve used 100 g starter, put 50 water 50 g flour mix and leave on the bench for a few hours before storing in the fridge. 

My wonderful Bake Club and sourdough students inspired me to make this new recipe. I’ve had a few people ask me if I’ve got any yeast to sell. I’ve never sold yeast, so nope, sorry. I thought it might be nice to be able to help them out by sharing this recipe, because yeast is so hard to get at the moment.

So thank you Bake Clubbers. x x x

Want to know more?

I’ve got another recipe that uses sourdough or a poolish that you can make really quickly. French baguettes. They’re so good and easy to make.

Thermomix and Stand mixer French Baguettes

Or, maybe you’d like to know more about Bake Club Online?

What is Bake Club Online?

Happy Baking…….

5 Healthy Chutneys to Boost Immunity and Secure Health

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Updated at: Apr 09, 2020

5 Healthy Chutneys to Boost Immunity and Secure Health

We Indians love chutneys, our desi dips with meals. While some dishes are incomplete without a chutney by its side, for example, Dosa with coconut chutney, Pakoras with green coriander/mint chutney and Khichdi with tomato chutney and papad! Tempting, isn’t! While these are best known to enhance the taste of food, their lesser-known property is immunity-boosting. Yes, most of these chutneys are not only tasty but also great for health. These can save you from a lot of daily illness by strengthening your immune system. So, without further ado, let’s give you a tour of some scrumptious chutneys and their benefits.

Coriander Chutney

This is a staple chutney in every Indian household! Probably one of the most-loved chutneys for its easy preparation and amazing taste. Well, apart from complimenting the uninterested meals, this chutney also boosts health.

  • It is high in Vitamin C, K and proteins.
  • It boosts digestion.
  • It is great for diabetics as it reduces blood sugar levels and stimulates insulin secretion.
  • It has antiseptic properties to aid mouth ulcers. 

Mint Chutney

After coriander chutney comes Mint chutney as the ultimate favorite. It is consumed mostly in Summers for the cooling and soothing effect that it gives to the stomach. Here are its exceptional benefits:

  • Rich in Vitamins B, C, D and E
  • Boosts stomach health
  • Aids digestion and reduces inflammation
  • Increases appetite
  • Strengthens immunity
  • Eliminates nausea

Curry leaves chutney

Well, this is an unusual chutney with myriad health benefits. Curry leaves are staple food in South Indian cuisine. There would hardly be any dish that is made without curry leaves tempering. These have a nice taste with an aromatic fragrance. Curry leaves are said to be good for controlling diabetes. The other benefits are curry leaves chutney are:

  • High in vitamins A, B, C, E, folic acid and iron.
  • Have antioxidant, anti-diarrheal and anti-anemia properties
  • It aids gastrointestinal issues.
  • Reduce LDL or bad cholesterol levels to control diabetes.

Tomato Chutney

For a tanginess in your food, have tomato chutney. Well, there is much more that this tomato chutney can do to your health.

  • Tomatoes are rich sources of A, C and K. It is also high in folate and potassium.
  • Tomatoes have low sodium and cholesterol content.
  • Tomato chutney is good for cardiovascular health and treats high blood pressure.
  • It purifies the blood.
  • It is anti-inflammatory and protects against various diseases.

Gooseberry or Amla Chutney

Have you had amla chutney yet? If not, you must make it now. Most people do not like amla for its tangy and sour taste but this chutney tastes delicious.

  • Amla is rich in vitamin C and thus, it boosts immunity.
  • It helps in regulating blood sugar and stimulating insulin secretion which makes this great for diabetics.

Onion and Garlic Chutney

Both onion and garlic are exceptionally good for health. Eating this chutney would provide the aforesaid benefits:

  • Improves digestion
  • Regulates blood cholesterol
  • Good to protect against heat stroke
  • Clears the throat to aid cough and cold.
  • It has anti-bacterial properties.

Read More in Healthy Diet

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

Simple Yoga Poses Reflecting The Different Stages Of A Growing Butterfly

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Updated at: Apr 09, 2020

Simple Yoga Poses Reflecting The Different Stages Of A Growing Butterfly

Encourage your kid to practice Yoga with these simple and interesting butterfly yoga exercises. Do together for an amazing session.

As the new reality of being homebound amid the coronavirus outbreak sinks in, parents are just grappling to keep their homebound children occupied with online learning activities. Seize this opportunity to try something different and expose your children to new experiences within your home. To adapt and emerge stronger from this crisis it is crucial to maintain a healthy routine and find simple ways to stay physically active.

Yoga has been used over the centuries to help in holistic development. Some easy yoga poses can be practiced at home to help your kids expel some of that pent- up energy and keep them fit. Mrs. Sabrina Merchant, a certified Kids Yoga Expert, Founder of Li’l Yogis and the Author of ‘Ocean Yoga’ shared an interesting and fun yoga sequence with Onlymyhealth that she has created to highlight the life cycle of a butterfly.

The butterfly’s life cycle has four stages, the egg, the larva (caterpillar), the pupa (chrysalis), and finally ends with the natural transformation into an adult butterfly. So here is how we look at each stage with yoga:

Stage 1: Egg Roll

Egg Roll is an easy pose that increases ore strength and massages the spine. You must do it on a thick yoga mat or a thick & comfortable surface.

Instructions:

  • 1. Sit in the criss-cross position.
  • 2. Place your feet flat on the ground/bed and wrap your arms around your knee.
  • 3. Gentle roll back like an egg.
  • 4. Use your abdominal muscle to pull yourself in the sitting position.

Note: Children with poor core strength, need to be supported by placing one hand under the upper back and the other hand under the knee.

Stage 2: Caterpillar Pose/ Yashtikasana

This Pose shows the process of caterpillar’s growth. This pose helps in stretching the entire body and aids in increasing height among children.

Instructions:

  • Lie on your back, with legs fully extended, feet together and the hands beside the body.
  • Inhaling, raise both your hands in like a semi-circular arc shape. Stretch the hands and keep them parallel to each other.
  • Simultaneously stretch your toes in the outward direction.
  • Stay for about 5 seconds while retaining the breath.
  • Exhaling, relax the body and toes, bring the hands back close to the body, to complete 1 round.

Stage 3: Chrysalis Pose/ Paschimottanasana

This is a sitting pose in which we bend the body forwards, taking our chest closer to our knees then try to touch our fingers to toes. It is similar to folding your body into half.

Instructions:

  • Start by sitting on your bottoms, back erect, stretching your legs out in front of you. Point your toes to the sky.
  • Inhale, take arms up above your head.
  • Exhale as you fold forward bending from your hips and reaching your hand to your toes.
  • Hold the pose for 3-5 breaths. Release by letting go of your toes and coming back to the start position.

 

 

Stage 4: Butterfly Pose/ Bhadhakonasana

Bhadkonasana is popularly known as the Butterfly Pose as when you perform this exercise, it looks like that of a butterfly. This pose stretches and helps to develop and tone the muscles of the sides, reduce the waistline, improve digestion, stimulate the nervous system and alleviate nervous depression.

Instructions:

  • Sit on the mat, legs fully stretched forward, toes together pointing upwards and hands beside the body, plan to rest on the mat.
  • Inhaling, draw both the legs close to the body, keeping the legs in contact with the floor, with the knees bent outwards and the soles of the feet together.
  • Make an effort to bring the feet as close to the genitals as possible.
  • Do deep breathing, press thighs and knees to the floor. Gently press them downwards.
  • Release posture gently and relax your legs

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Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

Vegan Fried Egg Recipe: Here Are Some Fabulous Food Item For Vegetarians

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Updated at: Apr 09, 2020

Vegan Fried Egg Recipe: Here Are Some Fabulous Food Item For Vegetarians

Vegan Fried Egg: Try these great food items for vegetarian people

People are either vegetarian or non-vegetarian. Apart from the vegetarian and non-vegetarian, there is a third type/variety of people, who do not eat chicken, mutton, but an egg. They are called the eggetarian. But do you know that vegan food is also trending in recent times? Well, what if you are vegetarian and feel like eating eggs? No problem, we have brought for you 3 vegan recipes today. Vegan food excludes all the diary products.

Vegan Fried Egg

Note the contents first

fried egg

  • 250 gm tofu
  • 4 teaspoons cornflour
  • 1 tbsp (tablespoon) gram flour
  • 1 teaspoon desi ghee
  • One fourth teaspoon ground black pepper

  • 1 onion
  • Salt oil for frying

Make it like this

  • When ghee is heated in a pan, add gram flour and fry it lightly and allow it to cool. Mix one spoon of mashed tofu, half a teaspoon of cornflour and roasted gram flour well. Now make small balls of six to seven.
vegan egg
  • Now tighten the pumpkin to the tofu and mix well by adding cornflour. Now make big six-seven shells. Now add gram flour balls in all the balls and make them in the shape of eggs. Now heat oil in a pan. Fry each egg on a low flame till it becomes golden, then take it out.
  • Cut the eggs from the middle and put salt, pepper powder on top, serve hot with ringed onions and chutney. If desired, put eggs in hot spices like egg curry and serve hot with rice or roti.

Peanut butter cookies (serves 9, 2 cookies per person, makes 18)

INGREDIENTS FOR BASE

  • 6 tablespoons coconut oil
  • 1/2 cup smooth peanut butter
  • ¼ cup honey
  • ¼ cup of cocoa powder
  • 1 teaspoon vanilla extract or essence
  • 1 pinch salt
  • 1 cup rolled oats

RECIPE

  • Place 9 muffin liners into a mini muffin tin (or a mini-muffin tin for 18 smaller bites).
  • In a small saucepan over low heat, melt 6 tablespoons coconut oil and stir together 1/2 cup peanut butter, ¼ cup cocoa powder, 1 teaspoon vanilla extract, and 1 pinch salt.
  • When fully combined, remove from heat and stir in 1 cup rolled oats and 1/4 cup honey. Fondle into cupcake liners. Freeze while making the groundnut butter topping.
  • In a small stewpan over low heat, mix one fourth cup peanut butter, one tablespoon maple treacle, and one tablespoon coconut oil.
  • Woo the hot peanut butter batter over the chocolate oat mix. Refrigerate for fifteen to twenty minutes, refrigerate until serving. Store refrigerated.
  • For the topping, you need: 2 tablespoons or 1/4 cup peanut butter, 1 tablespoon honey or maple syrup, 1 tablespoon coconut oil
  • Note: When using honey (it should not be heated), only maple syrup can be heated.

CASHEW CREAM

  • 1.5 cups cashew soaked for 2 hours
  • 1 tablespoon lemon juice
  • 1 pinch salt
  • 1 teaspoon grated onion

RECIPE

  • Soak cashews in water for 2 hours
  • After soaking cashews, drain and discard the water, place cashews in a blender
  • Add lemon juice, and onion (optional)
  • Blend until the cream is smooth
  • Store it in an airtight container for 3-5 days
  • Cashew cream can be used as a dip with vegetables and strawberries, apples and other fruits of your choice

Read more articles on Healthy Diet

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

Protein Supplement: Improve Your Strength With Moong Dal

According to a new study, protein supplements made from whole moong dal can make your muscles strong without exercise. According to the study, plant-based diets (vegetarian diet) are becoming popular among people these days for many reasons. Vegetarian diets are particularly well-known for protecting against chronic disease, eliminating nutritional deficiencies including protein.

What study says?

This study, published in the journal ‘Nutrients’, found that the whole moong protein supplement worked to improve the strength of those who had used this supplement before trial to increase their strength. Professor Carroll Johnstone and Chris Worton of Arizona State University College of Health Solutions wrote, “Vegetarian diets are particularly well-known for protecting against chronic disease, alleviating nutrient deficiencies including protein. This can also happen because the bio-availability of plant-based sources is very low.”

Easy to digest protein in carnivores

dal

Bioavailability means how easily we can absorb a nutrient, which can vary depending on the source of the nutrient. Humans absorb protein derived from non-vegetarians very easily whereas it is equally difficult to absorb protein from vegetarian food. But whole moong dal protein can prove to be a very good supplement for those who do not consume meat.

Also, Read Grandma’s Kitchen Rules: Top Rules One Should Follow For Better Health, Explains Dr Swati Bathwal

Benefits of moong dal protein

moong dal protein

For the study, Johnston and Worton examined the relationship between protein intake, strength, and lean body mass (LBM) in 37 people consuming less vegetarianism. For eight weeks, this small group was given a whole moong dal protein supplement. At the end of the trial, the researchers found that those who took the spline according to their strength before the trial had better strength than before.

Also Read: Know What Makes Flaxseed A Wonderfood For All – Dr Bathwal

Why a plant-based diet does not benefit?

The main goal of this research was to increase the daily intake of protein by the government for those adopting plant-based diets. Johnston said that plants contain many elements that inhibit protein absorption. For example fibre. Fibre is an anti-nutrient that inhibits or slows down digestion. Not only this, but it also creates a barrier in absorbing all kinds of nutrients around them. While meats and dairy products do not contain any fibre, digestion of protein is not disrupted at all. Therefore, whenever a person eats non-vegetarians, he gets abundant protein while this is not possible in plants.

exercise

Why moong dal?

Moong dal is a leguminous plant, which has higher protein content than other plants compared to apples and bananas. Therefore, if you are a vegetarian, you must eat legume plants as a protein food source. And whole moong dal is a legume plant that can be grown very fast, so it is very good for us. However, peanuts are also a good source of plant-based protein and are truly one of the best. Any legume plant is a good source of protein.

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Dr Bathwal Tells How To Store Foods To Minimize Waste During Lockdown

During this time of the year- the correct way to store foods becomes the need of the hour. If we store our fruits, vegetables, spices, herbs, millets or grains in the best possible way we will not only save ourselves from moving out of the house but we will also avoid food wastage and make the most of from these foods. 

Potatoes, Sweet Potatoes, Garlic and Onions

These are a staple in our Indian diet. Store them in a dry cool place with good ventilation. They are NOT stored in the refrigerator. 

  • If you have extra potatoes and sweet potatoes, make chips, potato cutlets, sweet potatoes patties, it can also be used a toast when slit in half. 
  • Extra garlic and onions can be pickled with lemon or vinegar and get stored. Use grated garlic on your toast, roast vegetables. 

Ginger 

Ginger has a strong anti-inflammatory property and we all need it to boost our immunity. Ginger is best stored in the refrigerator’s vegetable drawer. It will keep fresh for a week or two. If you have extra ginger make ginger vinaigrette – add ginger to vinegar, salad dressings, ginger tea, you can also sun dry ginger and make ginger powder and store it in the spice drawer. 

Fresh Turmeric 

This is a holy grail of all the spices. Like ginger, it is well stored in the fridge but if you want them to store longer you can keep them in the freezer. Yes! It works fine this way too. 

If you have excess turmeric roots, plant them in pots, you will be surprised to see a new plant in few months, make turmeric pickles ( refer to my recipe), sun dry and make your fresh turmeric powder at home! It can get more fresh than this.

Also Read: Know What Makes Flaxseed A Wonderfood For All – Dr Bathwal

Herbs – Coriander and Mint

All herbs when bought should be kept with their stalk on, in a glass with water, this increases the shell life of herbs. Just like a flower pot. Don’t forget removing rubber band from these herbs. This helps to keep your herbs fresh for 15 days. You can keep them in the fridge or on your kitchen bench. Make sure in these 15 days you look after the herbs by changing water. 

If you have excess herbs and are worried not to use them, best is dry them. You can also them as a herbal drink or tea, garnish salads and soups and cooked vegetables with herbs.

Bananas, Oranges, Lemon and Apples 

Bananas and apples keep well at the room temperature for a week. For Bananas it depends on the ripeness of bananas, a raw banana will take about a week to ripen at the room temperature. Oranges and apples should be stored at the room temperature. But they last longer when kept in the refrigerators. 

For all extra bananas- I suggest slice them thin and place them in the freezer bags and place them in the freezer. Use these frozen bananas in smoothies and milkshakes, Try some banana cakes or pancakes. Extra apples can be used in making apple sauces, added to muffins. Apple slices with peanut butter makes a perfect snack, apple cake is also a favourite. Extra citrus fruits can be used in making jams, sauces, sorbets or ice creams.

Mangoes 

Raw mangoes can be stored in the refrigerator once ripened. Otherwise, raw mango must be stored in a paper bag at the room temperature until it is ripened. 

Extra mango slices can be stored in the freezer, pulp can be used in sorbets, sundried mango chips, chutneys, jams and many more. Pears can be stored in the refrigerator once ripened. 

Oils 

Oils should be kept away from light. Preferred to store in pantry or in the cupboard in a dark glass bottle.

Also Read: Grandma’s Kitchen Rules: Top Rules One Should Follow For Better Health, Explains Dr Swati Bathwal

Nuts and seeds 

Always store nuts and seeds in an air- tight container in a cool , dark place. 

Extra Nuts can be stored in the refrigerator and can also be used in baking. Nut powders can be added to the dough or made into muffins or cakes or added to milkshakes, lassi.

Eggs 

Eggs should be always kept in the carton they are bought in and should be kept inside the refrigerator. If you want to know whether your eggs are fresh? Add a glass of water and drop egg slowly, if eggs float on the top of the glass it means the eggs have gone off but if they sink they are still fresh. 

If you have extra eggs – bake a cake, muffin, pies, buiscuits or cookies. 

Are you a vegetarian and looking for an egg substitute? If you are running low on eggs remember my article on flaxseed powder? You can add 1 tablespoon of flaxseed powder with 3 tablespoon water. This adds plenty of omega 3 and protein from flaxseeds to your diet. 

Strawberries 

I am very particular about buying strawberries. Before storing them in the fridge ( that’s when they are best kept) make sure that you have removed the rotten ones from the box, washed thoroughly and pat dried and then stored. One single rotten berry can spoil the entire package. I always remove them from the original store bought container and store them in an air tight container. 

If your berries are in excess, you can sun dry and powder them and use it for later, you can also puree the berries and use them in curd, smoothies, milkshakes and add them to sweet chutneys.

Read More in Healthy Diet

Lose Arm Fat and Tone Them With Yoga

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Updated at: Apr 07, 2020

Lose Arm Fat and Tone Them With Yoga

If you want to tone your arms and expel the arm fat in easy and effective way, try these yoga exercises.

Women often forget to exercise their shoulders when it comes to workouts unlike men who are equally concerned about their shoulders as they are for abs. Similarly, most of them ignore that arm fat is also required to be taken care of. Your hands and legs are the most exercised parts of the body and therefore, they should be strong and toned both. Do not ignore the fat hanging from the arms. Tone thy arms with simple yet effective yoga exercises. If you don’t know where to begin, here are two easy and effective arm fat yoga poses for you.

Chaturanga Dandasana or Low Plank 

Chaturanga Asana strengthens and tones the wrist, hands, abdominal muscles as well as lower back. This also prepare the body for more such challenging balance acts. 

Like traditional push-ups, it also strengthens the muscles around the spine, which helps improve posture. As part of the Surya Namaskar sequence, Chaturanga is practiced several times during Ashtanga, Vinasa and Power Yoga classes. If this practice is done patiently, it can save you from injury. Doing this continuously for a long time can give a powerful and a well toned body.

  • Start with balasana (baby pose) with your arms.
  • Raise your hips up, so that your shoulders are in a straight line with your palms.
  • Now keep the knees under the pelvic bone. Make sure the back of your neck. 
  • The head is parallel to the ground. 
  • Make sure your shoulders are pushed away from your ears and your tailbone is tucked in with contraction of the abdominal muscles.

 

  • Now without changing the position of your upper body, pull your right foot back and then the left by tucking in your toes. 
  • Your body should be in a straight line starting from the shoulders. 
  • To keep your body in a straight line, begin to bend your arms at the elbow until your body strength is challenged. 
  • To increase the body weight slightly, bend your elbow towards your torso. In this case, your body should be two inches above the floor. 
  • Keep doing this mudra for at least 10 seconds with normal breathing.

Adho mukha svanasana or Downward-facing Dog Pose

Adapting the outer arms and strengthening your elbows is quite beneficial. It helps tone the outer muscles along the bones. It is beneficial in many ways. This reduces stress and helps to reduce its effect in women during menopause. Let’s know the right way to do it.

Also Read: 5 Easy Yoga Poses For A Couch Potato

  • Lie in balasana, extending your arms.
  • Raise your hips up to the tabletop position. 
  • Bend your toes to straighten your leg. 
  • Try to lower your heel and keep the soles of the feet completely on the mat.
  • At the same time, spread your arms straight, push your chest out and relax the head and shoulders. 
  • Perform this pose for at least 10 seconds with normal breathing.

Read More in Yoga

Disclaimer

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

World Health Day 2020: Here’s What Makes Salt Essential In Our Daily Diet, Explains Nutritionist Kavita Devgan

Salt has many health benefits and plays a vital role in our body across all significant stages of the human life cycle. Hence it must be consumed, within the recommended amount, through our diet. On the occasion of World Health Day, a day celebrated by the World Health Organization to highlight the many aspects of healthy living. Kavita Devgan, Nutrition expert, Tata Nutrikorner takes us through the significant stages starting from pregnancy, infancy, childhood, middle age and old age and find out why salt is essential across these significant stages of the human life cycle.

sakt_intake_and_benefits

Why Do We Eat Salt?

Nutritionist Kavita Devgan explains that salt is by far the most significant dietary source of sodium, chloride, iodine and iron. “Salt”  or “sodium”, is an electrolyte, which helps in regulation of water content in the body. Salt, also called Sodium Chloride, is used to treat or prevent sodium loss caused due to the following reasons:

  • Dehydration
  • Excessive sweating, or
  • Other causes

According to the World Health Organization (WHO), lack of salt and iodine can lead to brain damage in infants and kids. Also, severe lack of this macronutrient can have a deep impact on the cognitive and motor development, which has a deep connect with how the child performs in school. Young children are particularly at risk because their brain still needs iodine for its development during the first two years of life. Nutritionist Kavita Devgan from Tata Nutrikorner says, “Iodised salt is a protector of cognitive health in newborns, and also essential for brain development in kids between 6 months to 15 years old, which can lead to various health concers due to iodine deficiency. Hence, it is important to monitor that a child is getting enough iodine through their food.”

Also Read: Know What Makes Flaxseed A Wonderfood For All – Dr Bathwal

RECOMMENDED QUANTITY FOR INFANTS: As per WHO and the Iodine Global Network- IGN (formerly ICCIDD), the recommended amount of iodine for age 0-5 years is 90 micrograms (mcg)/day and for age 6-12 years is 120 mcg.

Today, there are many variants of salt in the market, and one must know the difference between them. Most of the salt available today are iodized as a preventive measure taken by the government to eradicate iodine deficiency in our country. Nutritionist Kavita Devgan explains, “Iodine is an essential micronutrient that is required in a small quantity by the body for the production of thyroid hormone. The body does not produce iodine, so it is essential to make it part of our daily diet as consumption of iodized salt is not only a healthy habit but also a requirement.”

Need For Iodine In Women

Small amounts of iodnine are needed regularly when it comes to the nutritional needs of the ladies. Women’s iodine requirements increase substantially, especially during pregnancy, to ensure adequate supply to the foetus. Hence, idodine deficiency becomes a common concern for pregnant ladies as the demand for idonine increases for thyroid hormones starting from the early weeks of pregnancy. While it is essential for women, salt is primarily essential for the brain development of the baby while in the womb.

RECOMMENDED QUANTITY FOR WOMEN: As per the WHO and UNICEF, all pregnant and lactating mothers must get their daily requirement of iodine (250 mcg).

Need For Iodine In The Mid Level

When a person reaches the mid-level of the human life cycle, they face many life challenges. Stressful lifestyle, coupled with altered food habits, has led to an exponential increase in the occurrence of diabetes and high blood pressure among the urban population. Hypertension or high blood pressure often termed as a silent killer is one of the leading health problems of urban India that can be effectively managed by controlling the intake of sodium along with an active lifestyle.

salt_intake_required_in_women

Also Read: Amp Up Your Health During This Lockdown With Tips From Nutrition Expert Kavita Devgan

RECOMMENDED SALT INTAKE DURING MID LEVEL: Nutritionist Kavita Devgan explains that the low sodium salt is effective for the elderly population, but they need to consult with their doctors before as the volume of water in the body continue to decrease with age. They are more prone to low blood sodium (hyponatremia), especially those who are under medications.

Read more articles on Healthy Diet