Saturday, March 16, 2013

Ayurveda Wonder - Triphala

I hear most of us have one or another health issue either high bad cholesterol or low good cholesterol, triglycerides and so and soo.    You are good if you dont have any issues like this.

One of our friend introduced me to Triphala, the wonder ayurvedic medicine.  I started using it very religiously before 6 months and the results very definetely thrilling.  I have a history of low good cholesterol and high bad cholesterol.   The result of taking Triphala is my good cholesterol bounced up by 8 points while my bad choleseterol reduced.   That made me think of sharing this good one with all of you.

Triphala is available both in powder and pill form.  I prefer the pill form.  One important note is that it should be taken after food in warm water.  2-4 pills per day is recommended in the box.  Take according to your wt. and consult with any doctor if you have prior health issues.  I took 2-3 pills.   I use IMCOPS brand.

You could reach out to me if you need more details about this. 

Friday, March 8, 2013

Very filling Misaal

This is a very filling breakfast or snacky dinner which could be eaten either as an evening snack or dinner.   It is very protein rich and very easy to make.   You can top it with a variety of colorful veggies.  This is one recipe where I could make my kids enjoy sprouts without any fuss.  Onion is totally optional here.  If you see the recipe below, it is totally flexible.. We make it quite often now-a-days.

Choice for the main Misaal:

1. Kala chana or chana or peas or soy beans
    Soak the beans overnight and pressure cook

2.  Sprouts of choice (mung/red chori/brown chori/fenugreek/Black urad)
     I usually sprout a mix of them so that it looks colorful.

What you need?

1.  Beans and/or sprouts
2.  garam masala - 1 tsp
3. ginger/chilli paste - 1 tsp
3. coriander powder-1 tsp
4. Cumin powder-1/4 tsp
5. Amchur powder-1/2 tsp

Toppings

Onion (white is good)
tomatoes
coriander leaves finely minced - 2 Tbsp
Green and red capsicum - 1/2 cup (optional)
grated carrot - 1/2 cup (optional)
grated green mango - 1/4 cup  (optional)
grated green apple - 1/4 cup (optional)
Sev -1/2 cup divided use (optional)

How to make?

1. Heat 2 tsp of oil, add cumin seeds, garam masala, pressure cooked beans, 3 cups of water, sprouts and all the powders.  Let it all simmer for 20 mins on medium to low heat.

It should still have lot of water in the pot. 

2.  Cut whatever toppings you need and keep it ready.

3. Serve in a bowl and add the toppings, adjust salt and pepper and server hot.

You could top it with Sev but that is really optional. 

Wednesday, March 6, 2013

Key for maintaining wt. - Protein

Lot of people struggle reducing their weight and I thought of sharing some of my thoughts though I am not a qualified nutritionist or anything of that sort.  I am seriously thinking to pursue something on that line if possible, just a wish though..

Protein plays a key role in balancing the weight.  It also helps to burn the fat.  I learnt from my nutritionist one formula for the total protein requirement as below :

Normal life style person - Body wt in kgs * .75 gm to 1 gm
Sports person or highly active person -  Body wt in kgs * 1.25 gms

So, now that we know our requirement, we need to plan how much we could get in each of the meal.  Initially, it looked like that protein sources are very less for vegeterians.  Dr. cautioned me when I was pregnant and suggested taking egg or protein powder.  I did neither of that.  I dont eat egg and dont like to take the powder, i consider that as artificial way of eating.  Rather than that, I did some research and found that we have lot of sources.

Vegeterian protein sources

Brkfast:

1. Milk - 8 ounces - 9 gms ( go for reduced fat)
2. Yogurt - almost same as milk
3. Nut butter (Peanut/almond/sesame)
4. Fruits like apple and pear have some protein in them
5. Some protein from the whole grains likes oats, barley.
6. Bean based brkfast like kala chana and sprouts misal,  kaman or any whole grain dosai.

Lunch:

1. Yogurt/Greek yogurt or cottage cheese
2. Tofu
3. Quinoa or similar protein rich grains like barley/cracked wheat/millet/groats
4. Pulses and Lentils (masoor, yellow lentil..many choices are there)

Snacks:

1. Trail mix of nuts (almonds - 20 to 24, walnuts-5 pecans-5 raisins about 30) - This is the propotion that my nutritionist suggested for Adults.  
(This is our staple snack, had been working out pretty good.)
2. Milk
3. Fruits
4. Cooked gorbanzo beans/peanuts/green moong

Dinner:

1. Yogurt
2.  Whole grains

You dont need to exactly measure but think about it.  Once you start making conscious choices, you will be able to meet the demand of  your body.