Diet By Kasturi

14/03/2024

Are they really Apponent or Teammates..

01/02/2024

Dal bhorta .. aloo bhorta.. rice...

Both these Bhortas are traditional Bengali recipes. Simple comfort food. Dal bhorta traditionally is made with masoor dal, though I made it with (tur - massor) mix dal.
Combination of dal and rice makes it a complete protein especially for vegetarian.

06/04/2023

In today's world; everything from Noodles to money transfer happening in few seconds to minutes; we are not following traditional fermentation process for idli, dosa batter.

Fermentation doesn't only make the idli lighter but makes it easy to digest and enhances content of B complex vitamins. It also can improve gut health. With little more planning in kitchen we can easily take advantage of these health benefits.

14/03/2023

for forties


40s can actually be new 20s if you take care of your health. Post 40s high cholesterol, hypertension, arthritis, diabetes one and call can get in if you don't take proper care.
But with simple lifestyle changes you can keep all of them at bay.
Menopausal females, as they see evident changes and get clear symptoms are more likely to change lifestyles. Contrary to this, changes happening in male body are obsure and so require deliberate changes.

Here are some tips to eat better in your forties :

1. As metabolic rate (energy need) reduces each decade, it becomes necessary to cut down on calories to avoid weight gain. Cutting down on simple sugars will help.

2. Reduce calorie intake but protein. You still need good quality and amount of protein. Have more of easy to digest dals like moong - masoor, have more of curd- buttermilk also prefer lean meat like chicken and eggs, if you eat non - veg.

3. Have variety of cereals and millets. Millets like ragi ( nachni) will add to calcium intake as well Avoid maida and it's products.

4. For good fat, add some seeds like til seeds, flax seeds to your dry chutney or roti dough. Have 2-3 soaked almonds or walnuts if possible.

5. Make sure you have enough fiber. Fibers can have protective effect against Hypertension, cholesterol, abnormal sugars, constipation and weight gain, all common post forties. Having dals with skin, unpolished rice, unstrained flours will add to fiber and nutrient content.

6. Make sure you are well hydrated, plain water, coconut water, lemon water, are good to keep you hydrated. Avoid alcohol, carbonated beverages as they can add to calorie intake and can dehydrate you.

7. Limit intake of tea and coffee, especially late evenings to avoid sleepless nights and acidity both common around menopause.

8. Limit salt intake, especially through packet foods, processed meat, sauces, instant soups etc.

9. Bakery products, fried items like farsan- chips are a big NO. They are an open invitation to hypertension, cholesterol and weight gain.

10. Opt for relaxation techniques. Listen to your body. Prioritise physical and mental rest.

Remember life is not a race that you have to finish on first position, it's a journey you should enjoy with forties as a half way milestone.

01/02/2023

E for Egg

I won't be totally wrong if I say, *An egg a day, can keep the doctor away.*

Yes, eggs actually content almost all essential nutrients but carbs (which,as it is many are looking to cut down) so just combine them with some cereal and you can get complete nutrition.

But in past years, more than its nutritional benefits, eggs have been in news as "they are loaded with cholesterol".
So let's have a look at certain facts about eggs.

1. Eggs not only are excellent source of protein as they contain all essential amino acids but also contain small amounts of almost every vitamin and mineral required by the human body, including calcium, iron, potassium, zinc, manganese, vitamin E, folate and many more.

2. *Also remember most of these nutrients are in egg yolk, tha part which invariably many people end up throwing. Egg whites contain only protein.*

3. Eggs (yolk) do contain lot of cholesterol, around 200 mg, but studies show that eggs can actually improve the cholesterol profile. They can raise HDL (good) cholesterol and increase the size of LDL particles, which should lower the risk of heart disease.

4. Eggs are very high in the antioxidants lutein and zeaxanthin, which can improve eye health. Also anti-oxidants can have anti ageing effect.

5. Protein and fat content of eggs make them more satiating and can help reduce overall calorie intake if used wisely.

So then how to eat them:

Keep the egg preparation as simple as possible. Just boil and have.

If making omelette, add lots of veggies to make it more filling.

Avoid clubbing eggs, with cheese and bread. If you want can have it with home made roti.

If you eat just ine egg in a day, you can freely have while egg without any guilt. If you are having, multiple eggs in a day; and you are concerned about overall fat- calorie intake you can have combination of whole eggs and whites. But don't avoid egg yolk altogether.

# cholesterol

26/01/2023

D for dairy

07/12/2022

C for consistency:
You don't have to be perfect or extreme... Just be consistent.

22/11/2022

B for binge eating. Binge eating is just like you binge watching the web series, you start with one episode and finish up whole season before you realise.
Swipe ◀️ to know how to avoid binging.

10/11/2022

Antioxidants are found in many foods, including fruits, vegetables, nuts and certain spices. Antioxidants are man-made or natural substances that may prevent or delay some types of cell damage. Swipe left ➡️ to see the causative factors. With increasing pollution, physical - mental stress need for Anti oxidants is increasing.

22/10/2022

To eat or not to eat...

20/05/2022

When just a season is not enough to relish.. This is how I store happiness for Little longer..

#गुळांबा #मुरांबा

14/04/2022

07/04/2022

Let's take a pledge this World Health Day 😊

01/04/2022

Be cool this summer...

-free

29/03/2022

With temperature rising every year...
With new brands of sunscreen lotion in market every year...
With innovative summer drinks' commercials every year...
What remains constant is few age old natural coolers...
One of it is SABJA aka sweet basil seeds ...

22/03/2022

After the first counseling call with the client, the most common query I get is; 'Is cheat meal/day allowed?'
And my instinctive response is don't look at it as a diet. When you look at it as a diet, you will search for occasions to eat out or more or differently. Look at it as a slow but permanent change is your eating pattern.

Eating out.. family outings . Special meals at home.. birthdays... are part of our life. So eating apart from whatever is advised is going to be there lifelong. So don't feel guilty if you have to do so. Only thing to remember is when you eat a special meal, try to restrict portions. *MODERATION IS THE KEY*
Eat mindfully, so you eat only as much your body needs and don't go behind cravings.

Also it's not a written rule, that you HAVE to cheat once a week. Yes but if an event comes up you can enjoy guilt free. If nothing comes up, stick to the routine.

Don't make your 'week'end become your 'weak' end.

18/03/2022

No more instant noodles for your kids instant hunger...
No more jam rolls for those sweet cravings..
Just spread a spoonful of काकवी (liquid jaggery) on roti.. roll and eat..

Simple healthier option...