A doctor's guide to well-being

25/04/2021

Good protein content and complex carbohydrates makes it a fulfilling and wholesome meal. Per slice of this healthier version of mushroom bruschetta contains only 53 calorie; which makes it perfect snack for your weight-loss journey.

Recipie: (makes 8 piece bruschetta)

Ingredients:
Mushroom : half cup (chopped)
Onion: 1 medium sized (chopped)
Garlic :1tbs (chopped)
4 Whole wheat bread slices (cut in half)
Marinara sauce (I used homemade sauce for this recipe)
Coriander
Mint
Herbs and spices (dried thyme, dried basil, oregano, chili flakes, black pepper powder and rock salt)
Olive oil -1tbs

Heat oil in a pan over medium heat and add garlic and onions. Saute for few minutes then add mushroom s and cook for 10 minutes. Add rest of the herbs and spices. Turn on the flame and add chopped coriander and mint.
Toast bread slices with little amount of olive oil. Spread marinara sauce and add mushroom mixture on top.

PS: Stay tuned for oil free marinara sauce recipe.





diet

18/04/2021

Mango is one of the most delectable fruit, however people nowdays fear eating mangoes thinking it will make them fat. Fortunately it's not true at all. Mangoes are called king of fruits not only for their taste but also for its nutritional value. It contains-
🍋 Vitamin C
🍋 Vitamin B6
🍋Pro-vitamin A (carotene)
🍋 Dietary fibre
🍋 Antioxidants
🍋 Minerals (potassium and magnesium)
🍋Mangiferin (polyphenol) which has blood glucose lowering properties

Eating mango at right time and right quantity is the key.

Caution: Adding sugar to make milkshake, icecream or pudding will make it calorie bomb.
Eat wisely.

17/04/2021

The only good thing in this exhausting hot summer is the bliss of eating a ripe mango. The fresh smell that fills the heart with warth and joy. The sweet taste that soothes the heat. It truly is the king of all fruits.

01/04/2021

Pineapple is a tropical fruit loaded with antioxidants, vitamins, minerals and fiber. Bromelain found in pineapple is a group of enzymes responsible for protein digestion; moreover, it has anti-inflammatory properties as well.
PS~Include seasonal fruit in your diet to fulfill daily micronutrient requirements.

27/03/2021

Opinions about coffee differs significantly. Some consider coffee as healthy and energising, while others believe it's addictive and damaging.
Anything in excess can be detrimental; however, consuming the right quantity and the right quality coffee can be beneficial.
(1) ANTIOXIDANTS: Coffee has high amounts of antioxidants, which neutralises free radicals that causes inflammation.
(2) Many scientific research claims that good quality coffee beans can prolong lifespan by protecting DNA (coffee protects telomere)
(3) Chlorongenic acid (mainly present in green coffee) has proven to be good for heart health and diabetes.
(4) Coffee boosts metabolism. Hence it indirect helps in loosing weight.
(5) Good quality coffee also stimulate neurological activities. Reduces the risk of Alzheimer's disease and dementia.
(6) Coffee brightens mood by stimulating CNS. It boosts dopamine and serotonin production which elevates your mood.
In a nutshell, you can enjoy your favourite cup of coffee which has a lot of health benefits. But excess coffee intake can actually do more harm than good. So, the key here is moderation.
Stay connected for more such posts😊.

25/03/2021

A healthy body holds a healthy soul and mind. Make healthy changes to your lifestyle by eating a well balanced diet, excercising regularly, thinking positive and sleeping well. Health is priority #1

22/03/2021

Like its said...you are what you eat.

😊

18/03/2021

Many people still believe they need to cut down fats drastically from their diet in order to loose weight and be healthy. But the good news is that's not true at all. We need to include the right amount and right quality of fat in our diet for a good health.
Fat is crucial for lot of functions in our body, involving immune function, bone, eye, skin and brain health. It is essential for absorption of Vitamin A, D, E and K. It supports cell growth, protects our internal organs and helps maintain our body temperature. In fact healthy fats are required to burn that stubborn belly fat.

18/03/2021

The belief that “fat makes you fat” is a big myth. Of course, the wrong type of fat and excess intake can lead to weight gain; but fat is just a source of energy like carbs and protein. Anything you eat in excess whether it is carbohydrate or protein, will be stored as fat. Human body requires essential fatty acid for various functions like good bone health, hormonal balance, immune function and absorption of Vitamin A, D, E and K. The key is moderation. Eating a balanced meal with right amount and quality of protein, carbs and fat.

15/03/2021

Highly nutritious, rich in vitamin, minerals and Omega 3 fatty acids and antioxidants.

Ingredients:
Pumpkin- 1 cup chopped (120 g)
Onion- 1 medium sized
Garlic -1tbs(3g)
Pumpkin seeds - 1/2 tsp
Sesame seeds- 1/2 tsp
Chia seeds- 1/2 tsp
Flax seeds- 1/2 tsp
Watermelon seeds (optional) - 1/2 tsp
Cold pressed sesame/coconut oil- 1/2 tsp
Seasonings (Salt, pepper, thyme, basil, oregano)
Coriander for garnish

Heat 1/2 tbs oil in pressure cooker and saute onion and garlic for few minutes. Add chopped pumpkin, salt and seasonings; cook for a whistle. Let it cool down and blend it smoothly. Serve with all the seeds and coriander.

Benefits:
Pumpkin is rich in vitamin A (beta carotene), vitamin C, potassium, zeaxanthin and fiber; which is super beneficial for eye health, strengthening immunity and improving digestive system.
Adding variety of seeds also increases minerals (calcium, magnesium, iron, zinc, phosphorus), antioxidant, vitamins, healthy fat(Omega 3) and fiber content of the soup.

12/03/2021

There is no better way to kickstart your day than having a nutrient packed smoothie which is full of antioxidants and flavour.

Ingredients:
Almond milk- 50 ml
Strawberry (fresh or frozen)-50 gm
Chia seeds (soaked in water for 30 min)-1tbsp
Juice of 1/2 beetroot
Maple syrup or honey (optional)

Put all the ingredients in a blender and blend smoothly.

Benefits-
Strawberry is rich in fiber, vitamins, antioxidants and minerals.Beetroot contains folate, minerals and vitamin C. Chia seeds are good source of protein, healthy fats and lot of minerals.

Tips: Avoid using dairy with fruits; it can disturb the digestion of fruit, so you can not absorb all the nutrients. Instead, use plant based milk such as almond milk or soy milk.

09/03/2021

A strong immune system help you stay healthy by protecting from virus, bacteria, pollutants and loads of disease causing substance. If you are getting cold and flu often, it is sign of a weak immunity. Here are 5 ways to strengthen your Immunity naturally.

07/03/2021

Our immunity is the shield that protects against infection, diseases, pollutants and toxins. However, there are certain factors that can suppress our immune system and makes us susceptible to illness.
STRESS: Chronic stress leads to long term elevation of stress hormone “Cortisol”, which can decrease the effectiveness of body’s immunity by lowering lymphocytes. Stress also affects the depth of our sleep; so ultimately stress leads to sleeplessness, which further causes stress and the vicious cycle continues.
SLEEP DEPRIVATION: We often compromise our sleep for socializing, working late and scrolling through social media; not realizing that how badly it is affecting our immunity. Rejuvenation, repair and healing happens in the night when we sleep. Even if we are eating right, including fancy immune boosting supplement or following all the trendy methods to boost immunity; but if we are not sleeping well, nothing is going to work because proper sleep plays single most important role in strengthening immunity.
SMOKING: As we know smoking affects our lung; moreover, it also depletes our “Vitamin C” reserve causes the immunity to debilitate. Furthermore, ni****ne presents in the cigarette smoke can trigger cortisol hormone which hinders immune response of T cells and decrease lymphocyte antibody formation.
SEDENTARY LIFESTYLE: For majority of people, their lifestyle does not involve much physical movements. Additionally, due to this pandemic our movements are further restricted. This physical inactivity can lead to immune dysfunction.
REFINED FOOD: Everyone is aware of refined sugar’s role in obesity and diabetes but various studies have proven that spike in refined sugar intake can damage our immunity. Not only refined sugar but all the processed food, junk and fried food can hamper our immunity.

06/03/2021

06/03/2021

A strong immunity is everything you need to prevent and recover from disease.
Immunity is our body's defense mechanism to fight against infections and diseases. We live in the age where, the air we breathe is heavily polluted, the food we eat is laden with chemicals and pesticides. This defense i.e. immunity not only fights against bacteria, viruses and different disease causing pathogens; but also these pollutants and toxins. It also protect our genes from mutation caused by various agents; like chemicals leeching from plastics, radiation and other environmental factors.
Significance of a robust immune system was always known to us but all of a sudden it became a buzz word after this pandemic hits.

The first step to boost immunity is to understand what is immunity, how it works, what are the factors that suppresses it, and lastly what should we do to strengthen it.