Health Tips

Hyderabadi spot idli is very popular street food in Hyderabad and this spot idlis are different from regular ones .They are not steamed but cooked in frying pan with yummy delicious south indian  masalas.

And originally this is done with rice and urad dal batter but can use sooji /rawa for more crispiness and spicy and this is also a good /healthy breakfast .

Basically the unique idli recipe is without a mould and takes no time to make. 

PREP: 25 min

CUISINE: South Indian

SERVINGS: 4      

COOK TIME: 10 min

HEALTH BENEFITS OF HYDERABADI SPOT IDLI

Idli is fermented food and fermentation increases bio-availability as well as minerals ,proteins, vitamin B .

Overall ,Idli packs a good punch of protein .

INGREDIENTS

• 1 tsp oil
• 2 tsp butter 
• 1 small chopped onion
• 2-3 cloves of garlic
• 1 green chilli 
• ½ tsp grated ginger
• 1 chopped tomato
• 1 tsp red chilli powder 
• salt( as needed)
• 1teaspoon karam podi masala
• 30 gms chopped coriander
• 1 cup idli batter 

METHOD

1. Firstly, take a pan, pour oil and also sauté onion, garlic, green chilli and ginger.
2. Now, simultaneously add chopped tomato with salt ,red chilli powder and karam podi masala accordingly.
3. Now, cook shortly until tomato get mushy.
4. Then, afterwards add idli batter over it and cook for 6 min and flip it and cover the other side also with batter and cook it again once
5. Finally, serve , hot and garnish with coriander

ADVICE 

• Occasionally, You can serve coconut chutney and fresh fresh whisked yogurt also.
• Don’t fry for longer time, otherwise it will get dry.
• Rather you can use black pepper powder for garnishing

NUTRITIONAL VALUES  

Protiens	2gms
Dietary fibre	2gms
carbs	8gms
And other vitamins and mineral supplements

• This soft puff of rice is a healthy treat due to its lightness and its nutritional content , those who are struggling to maintain weight ,a switch to fermented food like idli can help you avoid unnecessary calories .

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PREP:  45 Minutes                                                                                                SERVINGS:     2

Mushroom Galouti kebab is a dish which is made by mushrooms.

It is very delicious and tasty and basically it serve as a snack.

This Versatile mushroom becomes an enjoyable Indian snack With this dish one that you should keep packets of in freezers for days and can use it when in hurry !

And significantly , if you wanna loose weight then this dish really helps you out with its yummy tasty nutritious taste.

As it contains lots of fiber, proteins and high amount of vitamins.

BENEFITS OF MUSHROOMS :

• They’re fat-free
• Low-sodium, low-calorie
• Cholesterol-free.
• They’re also packed with fiber, vitamins, and minerals As well as Mushrooms are equally earthy and hearty.

Ingredients for mushroom galouti kebab

• Quantity- 500gms,kept whole and cleaned
• 1 tsp -oil
• 3 tsp-ghee
• 2 tsp-cumin seeds
• ½ cup- almonds
• ½ cup-cashews 
• ½ cup-raisins
• 2- chopped onions
• 1-2 teaspoon-salt
• 1-tsp-green chili and ginger paste 
• 1 tsp – garam masala

Method for making mushroom galouti kebab

1. Firstly , roast chopped almonds, cashews  until get brownish and grind
2. Secondly, cut mushrooms into small pieces
3. Then In hot pan, add 1 tsp ghee add cumin seeds  and chopped onions 
4. Now add ,1 tsp green chili and ginger paste and sauté it till raw flavor disappears
5. Add, chopped mushrooms and sauté it until all water get evaporated 
6. Also add 1 tsp garam masala powder to it and again sauté 
7. Finally switch the flame and blend it into paste 
8. Afterwards, Grease your hands and make small balls with paste 
9. Now lastly ,heat the pan by adding oil and place the kebab balls in it and fry them both sides 
10. Finally , serve it in a plate with green chili -coconut chutney 

NUTRITIONAL VALUES:

Calories– 250 kcal	Fats– 20 gms	Cholesterol – 0.48
Protein– 13 gms	Fiber– 2gms	Carbs-2gms

ADVANTAGES:

•  They are a good source of dietary fibre , VIT.D, selenium and antioxidants.
• As well as It can boost immunity .
• Therefore calories are on the low end 
• Reduces bad cholesterol therefore maintain healthy heart
• Healthy in workout timings to have filling dish 
• For those who are vegetarian ,following ketogenic diet or low carb diet  ,these kebabs make absolutely best treat 

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This yogurt bark is very easy and simple and quick to make

It is so delicious, and full of nutrition ,looks so colorful  and yummy dessert and very healthiest to have in summers,

Also, It offers several important nutrients including protein and calcium. 

And, due to its lower fat content, it is suitable for ketogenic diet.

In addition,granula is high in vitamin E, as including protecting your skin from premature aging, sunburn, and wrinkles. 

Also, contains plant-based protein and other protein-rich ingredients, such as oats, seeds, and puffed rice.

If you take 100g of granula, it carries 12g of protein, more than two whole eggs.

Significantly, it is a filling and nutritious cereal and Currently, it is a versatile breakfast or snack food.

As well as ,granola contains a significant amount of iron, which helps to alleviate many of the symptoms of anemia. 

Despites this yogurt bark easy to prepare and as well as more attractive in looks !

PREP: 2 hrs. 

CATEGORY:   Dessert or breakfast 

Ingredients for frozen yogurt bark :

• 4 cups whole-milk plain thick yogurt
• ¼ cup pure maple syrup or honey
• 1 teaspoon vanilla extract
• 1 ½ cups sliced strawberries
• 1 ½ cup granula 

Method

• Firstly, line a rimmed baking sheet with parchment paper.
• Secondly, stir yogurt, maple syrup (or honey) and vanilla in a medium bowl.
• Then accordingly, spread on the prepared baking sheet into a 10-by-15-inch rectangular shape or other 
•  Then, scatter the strawberries on top and sprinkle with chocolate chips or granula 
• Accordingly, freeze until very firm, at least 2 hours. 
• To serve, cut or break into pieces and keep in room temperature for 10 min before taking 

Advice

• Always use fresh thick yogurt rather then to use stored curd
• Add fresh strawberries and granula or you can also use chopped nuts
• Additionally you can use maple syrup or vanilla essence for more tasty and yummy bark 

Nutritional values

Low carbohydrates Low added sugar Healthy heart Diabetes appropriate  Low fat Egg free Gluten free Vegetarian Low calories  Low sodium

Nutritional counts 

Serving size- 2-½ inch piece

Per servings : 

Calories	33.5 k cal
proteins	2.5gms
carbs	4gms
Fats	1.3gms
fibre	0.2gms

Advantages

Strawberries	Granulla	Yogurt
Rich in vitamin C	Enrich wih proteins	High in proteins
Full of antioxidants (polyphenols)	Fill with micronutrients like iron,vit.D.,folate and zinc	Improves your digestion
Reduces the risk of health ,cancer,stroke and other chronic and serious diseases	Good for weight loss	Strengthen immume system also reduces stress
Lowers blood pressure	Reduces high blood sugar levels	Promote weight management
Reduces cholestrol	Boost gut health	Probiotics which enhance the gut microbes
	Increase cognitive activities	Rich in calcium
	Helpful in anemia	Good for bones
	Benefits lactating and pregnant womens	Reduces inflammation

Also,granula contains healthy ingredients that help to keep the digestive tract in good shape.

The fiber in granula helps to reduce inflammation in the gut by increasing levels of healthy gut bacteria.

As well as, it improves your gut health and keeps your digestive system in check. In other words, granula’s soluble fiber is a well-known way to lower harmful LDL cholesterol and promote HDL cholesterol throughout the body. 

Therefore, taking this in your meals give lots of benefits and as well as provide many essential nutrients to body

Also it will help you in hormonal balance

Hence, guys just go for this yummy tasty recipe

Therefore, It is very very useful in weight loss management

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The glycemic index is a scale that ranks the number of carbohydrates in foods from zero to 100, indicating how quickly a food causes a person’s blood sugar to rise.

Foods high on the glycemic index (GI) can cause harmful blood sugar spikes in people with diabetes. Also High GI foods make it more challenging for a person to maintain a healthy weight. This is why some people with diabetes use GI to plan their meals.

Undoubtedly a nutritious, balanced diet includes a wide range of foods, so a person is not limited to consuming just low GI foods. However, knowing where a specific food rests on the GI can help a person make healthful choices.

Basically in this article, you will learn more about Glycemic index, and also not only about high but low GI foods.

What is Glycemic Index ?

The GI provides information about how the body digests carbohydrates using a scoring system of zero to 100. Pure sugar has a score of 100. Nutrition experts used to classify carbohydrates as either complex or simple. For example, table sugar is a simple carbohydrate, while beans and grains are complex carbohydrates.

Definition –

Glycemic Index (GI) is an important term often related to foods or diets prescribed for diabetics. GI is defined as the area under the blood glucose response curve for a specific food, expressed as a percentage of the area after taking the same amount of carbohydrates as glucose.

In simple words, it implies to what extent the blood glucose can rise after eating a particular carbohydrate diet, and these responses can differ from one carbohydrate source to the other. Foods with a low GI cause less of a spike in post meal blood glucose than those with a high GI. So much so that the response of blood glucose to the same carbohydrate food can vary if prepared in two different ways or given in two different forms.

For example, a pureed apple can cause a greater increase in GI or blood glucose rise as compared to when an apple is eaten raw as such.

The higher a food’s GI is, the more rapidly it elevates blood glucose. A high GI food can cause blood sugar spikes, followed by rapid declines in blood sugar. As blood sugar declines, a person may feel hungry. Eating only high GI foods can cause a person to overeat since they will quickly feel hungry again after eating.

Eating a diet with a low average GI may reduce a persons risk of developing diabetes and heart disease. In people who already have chronic conditions, a low GI diet may reduce the risk of complications and prevent blood glucose spikes.

Glycemic Index Score –

The GI scores are as follows:

• low GI foods: 55 or less
• medium GI foods: 56–69
• high GI foods: 70 or above

Some studies suggest that average dietary GI score of 45 may offer the most significant health benefits. This does not mean that a person can only eat foods with a GI score of 45 or lower. Rather, a person should balance their intake of higher GI foods by eating foods with a lower GI.

It is important to note that the GI of a specific food is an estimate. Several factors can affect the GI of a given food:

• Cooking tends to raise GI – The same type of pasta will have a lower GI if it is raw than it will if a person cooks it to the point of softness.
• Processing typically raises GI – For example, fruit juice typically has a higher GI than whole fruit.
• Riper foods usually have a higher GI – The GI of a banana, for example, will get higher as the banana ripens.
• The foods a person eats together can affect GI – Fiber lowers the total GI of a meal.

Low GI food –

some examples of low GI foods include:

• Non-starchy vegetables, like sweet potatoes and carrots
• Barley
• Whole grain pasta
• Bulgar
• Whole grains like whole wheat bread
• Legumes
• Lentils
• Oat bran
• Steel-cut oatmeal
• Muesli
• Brown rice

High GI food –

Foods with a higher GI include:

• Heavily processed grains, such as white rice, white bread, and white pasta
• Puffed rice
• Instant oatmeal
• Popcorn
• Starchy vegetables, such as potatoes
• Pumpkin
• Corn flakes
• Melons
• Pineapple
• Bran flakes

Glycemic Index of some common Indian Foods –

CEREALS

1. Bread – 70
2. Millets – 71
3. Rice (white) – 72
4. Wheat flour – 70

VEGETABLES

1. Beans – 79
2. Potato – 70
3. Sweet Potato – 48
4. Yam – 51
5. Beetroot – 64
6. sweet corn – 55
7. Carrots – 35
8. Pumpkin – 66

PULSES

1. Soyabeans – 43
2. Rajma – 29
3. Bengal gram – 47
4. Green gram – 48
5. Black gram – 48

SUGARS

1. Glucose – 100
2. Fructose – 20
3. Maltose – 105
4. Sucrose – 59
5. Honey – 87

MISCELLANEOUS

1. Peanuts – 13
2. Potato chips – 51
3. Tomato soup – 38
4. Hummus 30gm – 6
5. sponge cake – 46
6. Doughnut – 76
7. French fries – 75
8. Gatorade – 78
9. Croissant – 67
10. Special K cereal – 69

DAIRY

1. Milk – 33
2. Ice cream – 36
3. Curd 36

FRUITS

1. Apple – 39
2. Banana – 69
3. Orange – 40
4. Apricots – 32
5. Grapefruit – 25
6. Grapes – 43
7. Mangoes – 51
8. Pineapple – 51
9. Oranges – 48
10. Strawberries – 40
11. Kiwi – 58

Conclusion –

Furthermore the GI can help a person make healthful decisions about their overall diet and nutrition.

As a matter of fact People with diabetes, those trying to lose weight, and people at risk of heart disease can reap significant benefits from a low GI diet, after all the benefits extend to everyone — not just people with chronic illnesses.

Eating a low GI diet does not have to mean avoiding all high GI foods. Instead, a person’s goal should be to stay balanced over time, with a strong focus on fiber-rich foods with a low GI. A doctor or dietitian can help with planning a delicious and nourishing diet that features a wide variety of low GI foods.

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Saumya is a passionate nutrition expert. She has done Master’s in Nutrition science. She has done her internship with Nutrition quest and two months internship at L.L.R. Hospital, Kanpur. She has great passion for health and fitness industry. She wants to spread awareness about a healthy diet and lifestyle. She believes “you are what you eat”. So, she says “if we want to be healthy we have to eat healthily and mindfully”.

Her Qualifications:

Bachelors in human nutrition

Masters in nutrition science

Her Specialisation:

• Obesity and lifestyle disorders
• Maternal health and post-natal nutrition
• Diabetes management
• PCOD and other hormonal issues
• Lifestyle correction and ergonomics

Smoking has become a trend these days. People tend to smoke just to look cool in front of their friends without even thinking of any health consequences. The habit which starts as a show off becomes a part of their lifestyle. And it becomes really difficult for them to neglect the craving for the nicotine. This leads to frequent smoking which can impact their life heavily. Hence smoking and diet need a discussion together.

Did you know that smoking affects their health as well as their loved ones? Well yes, smoking is injurious to the smoker and non-smoker around them. Let’s have a look at the health risks due to smoking!

What are risks of smoking to the smokers?

Well, there are many health problems caused by the smoking including death.

• Smoking harms nearly every bodily organ in the organ system of the body and diminishes a person’s overall health. It causes cancers of the lung, esophagus, larynx, mouth, throat, kidney, bladder, liver, pancreas, stomach, cervix, colon, and rectum, as well as acute myeloid leukemia.

• It also causes heart disease, stroke, aortic aneurysm (a balloon-like bulge in an artery), chronic obstructive pulmonary disease (COPD), diabetes, osteoporosis, rheumatoid arthritis, age-related macular degeneration, and cataracts, and worsens asthma symptoms in adults.

• Smokers are also at a higher risk of developing pneumonia, tuberculosis, and other airway infections. In addition, smoking causes inflammation and impairs immune function.

• Smoking for female makes it harder to get pregnant. Also, a pregnant smoker is at a higher risk of miscarriage, having an ectopic pregnancy, having her baby born too early and with an abnormally low birth weight, and having her baby born with a cleft lip and/or cleft palate. Moreover, a woman who smokes during or after pregnancy increases her infant’s risk of death from Sudden Infant Death Syndrome (SIDS).

Note: The longer a smoker’s duration of smoking, the greater their likelihood of experiencing harm from smoking, including earlier death.

What are the risks of smoking to nonsmokers?

Non-smokers are also know as secondhand smoker who consumes smoke by the combination of “side-stream” smoke (the smoke given off by a burning tobacco product) and “main-stream” smoke (the smoke exhaled by a smoker).

• Inhaling secondhand smoke can cause lung cancer in nonsmoking people.

• Secondhand smoke causes disease and premature death in nonsmoking adults and children.

• Exposure to secondhand smoke irritates the airways and has immediate harmful effects on a person’s heart and blood vessels. It increases the risk of heart disease by an estimated 25 to 30%.

• Pregnant women exposed to secondhand smoke are at increased risk of having a baby with a small reduction in birth weight.        

• Children exposed to secondhand smoke are at an increased risk of SIDS, ear infections, colds, pneumonia, and bronchitis. Secondhand smoke exposure can also increase the frequency and severity of asthma symptoms among children who have asthma.

Role of diet in quitting smoking:

Did you know that diet can be beneficial in quitting smoking? Well yes, it plays a major role. Here are some examples for you.

When you’re trying to quit, what you choose to eat can help you stay the course. There are some foods that can increase your chances of staying smoke free for good and some may make the habit harder to let go. Here’s what to eat and what to skip when you’re trying to stay smoke free.

Let’s first have a look at the foods that are beneficial in smoking cessation!

Fruits and vegetables: It is a well-known fact that cigarettes hinders the absorption of important nutrients. Such as calcium and vitamins C and D. And incorporating more fruits and vegetables into your diet will restore these nutrients and, as some research suggests may help with reducing cravings to smoke.

According to a study published in 2013 in the journal Nicotine & Tobacco Research, the researchers analyzed 1,000 smokers, they found that those who ate the most fruits and vegetables were 3 times more likely to have stayed smoke-free for at least the past 30 days compared with those who noshed on the least.

Ginseng/ginger Tea: Ginseng may be therapeutic for people with nicotine addiction. Because it may weaken the effect of dopamine that is associated with pleasure and is released when smoking tobacco. Thus, drinking ginseng tea could reduce the appeal of smoking and make it less enjoyable.

Milk and dairy: Smokers have reported that drinking milk made cigarettes taste worse or gives a bitter aftertaste. So, when you are facing a craving, consuming milk and other dairy products that make cigarettes taste bad might help deter smokers from cigarettes. If you feel a craving coming on, reach for a glass of milk instead of a cigarette.

Sugar-free gum and mints: Chewing gum and mints can keep your mouth busy when you have an urge to smoke.

Now, let’s first have a look at the foods that are worst for you in quitting smoking!

Coffee: Coffee contains caffeine which may stimulate the effects of cigarettes. If you’re trying to quit, it is best switching to tea for a week or two to help break your habit of smoking.

Alcohol: It is a common habit of smoking while drinking. These things are so intimately linked, people don’t even have to think about lighting a cigarette when they have a beer. It happens automatically. That’s why, always try to abstain from alcohol during your first smoke-free month as the risk of a smoking relapse is highest. After that, you can limit yourself to 1-2 drinks as having more than that can affect your craving for cigarette.

Here are few commonly asked questions to help you know better about smoking and its effects!

Did you know that smoking can affect your taste buds?

Yes, you heard it right. When you smoke, it supplies the brain with nicotine which alters and suppresses a smoker’s ability to taste flavours. In addition, the reduced oxygen supply from inhaling tobacco smoke also contributes to the dulling of flavour in the mouth. 

Smoking cessation can help your sense of taste to return?

Complete cessation of smoke can help your taste buds as levels of nicotine in the body fall. It only takes few hours for nicotine to to be completely out of a person’s system and once the nicotine has left the body, food begins to taste better and flavours are more recognizable. 

Did you know that heavy smoking can suppress appetite?

In suppressing a person’s appetite, nicotine play a major role in that. It is because of its effect on the brain and the central nervous system. The tar and carbon monoxide from the cigarettes can cause morbidities such as cancer, lung disease and coronary heart disease. That’s why, a healthy diet with different food groups is important for people’s health, and smoking cessation will increase your taste of a wider number of foods. 

Can smoking affect sense of smell?

Yes, it can. Smoking irritates the nasal passage which can cause inflammation and impair your sense of smell.

Can smoking hinder nutrients absorption?

Smoking is an anti-nutrient. It affects the body’s ability to absorb a variety of vitamins and minerals. Vitamin and mineral absorption is diminished by nicotine, and is more likely to be drained from stores within the body. For instance, a single cigarette that is smoked robs the body of 25mg of vitamin C, which makes these people deficient in vitamin C (a powerful antioxidant). And smoking accelerates free radical production that damages tissues and organs. But because smokers have less vitamin C at their disposal to fight this free radical damage, they are more prone to illness than non-smokers. Smokers are also at a higher risk of osteoporosis because smoking affects the absorption of vitamin D, which is essential for the formation and maintenance of strong bones. 

Can smoking cessation affect your body in a positive way?

Yes, it certainly can. Stopping smoking has a major positive impact on a person’s health, energy and fitness. It will be really difficult for you for the first few weeks of quitting due to withdrawal symptoms and learning to cope with strong urges to smoke. However, after 2-3 days the lungs are clear of carbon monoxide and by the end of day 3, your breathing should become easier, bronchial tubes begin to relax and energy levels increase. After stopping smoking your circulation will also improve.

How to deal with cigarette cravings?

It is very common to crave for a smoke after quitting it. These are after effects or withdrawal symptoms of cigarette quitting. Here are some tips for you to handle your cravings.

1. Chew gum: Chewing a gum after a meal can be highly effective at reducing cravings for a cigarette. This is because the chewing action keeps your mouth busy and helps fight nicotine withdrawal.
2. Eat raw fruits and vegetables: Eating a small amount of fruits and raw vegetables can help reduce cravings and limit weight gain as people tend to gain weight after quitting smoking. If fruits and vegetables are not working for you then you can opt for sugar-free sweets which can distract your cravings.
3. Take deep breaths: Taking deep breaths can help you relax and keep your mind focused. You can find a quiet spot where you can relax, breathe deeply and have a cup of herbal tea to calm your nerves. This helps your heart rate to slow down and you should feel calmer.
4. Give yourself 15 minutes: If you are craving for a smoke, then give yourself just 15 minutes for the cigarette craving to pass. You can read a book, listen to music, or watch a movie to distract yourself, play a game on your mobile phone, text a friend or go for a short walk. And before you know it, the craving will pass since they typically only last a few minutes.

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