Monday, May 22, 2017

Change your mind to change your body

Change your mind to change your body

This is my advice to all my personal clients and the patients I encounter at the clinic. Believe me, there are many who refuse to change their lifestyle despite health or weight issues. They want to eat the way they did in their 20s and even 30s in case of slightly older people. While I do not for a moment believe that one has grown old when one reaches 30 or 40, one must accept the fact that the body does age.. We cannot ignore this.

Genetically Blessed
Having said that I would like to add that the body ages, if, only if you allow it to age. There are a lucky few who look years younger than their age. One has to definitely give credit to good genes. But that’s approximately 10%. The rest is hard work and dedication for many. Do not overlook the fact that the person is doing something right; this can be a childhood habit or something acquired with age. But the bottom line is – they are doing something right.
I’m not talking about visiting the salon for expensive skin and hair treatments. These are just skin deep, superficial techniques. These are to be used like the cherry or chocolate sprinkles on the icing.

Somewhere Within
I’m talking about anti-ageing from within. Have you seen a man or woman in his or her 40s or 50s or even 60s with a tight, wrinkle-free skin, a fit body, a natural glow to the face and with a happy disposition? Such people exude natural warmth and positivity. It’s a pleasure to be around them. I’m not referring to those loud, boisterous old people who desperately flaunt their ‘feeling younger than my age’ status. You know what I mean.
So let us see what goes into the making of these genuine ageless wonders who display the maturity that comes with age but belie their age physically. I have observed and spoken to some of them and have penned down my observations and conversations with them (names changed of course).

Pallavi, 46 and married with two sons, 21 and 19. She is very particular about sleeping by 10.30 or 11 pm every night. She’s a morning person and follows a healthy eating and exercise regime. She likes being around positive people all the time. A worming woman, she makes time for her favourite TV shows and is passionate about cooking. Trying out new healthy recipes adds to the fun element for her.
Shruti, 54 and single. One look at her and she would pass off as a woman in her mid or late 30s. Her secret – healthy lifestyle. This involves clean eating (90% of the times), regular exercise and a disciplined lifestyle. Do the things you enjoy and surround yourself with positive people – is her advice. This reflects in your attitude towards life which reflects in your work and behavior towards others.
Ankur, 49 and married with a doting, health-conscious wife and two teenaged boys. He admits that he changed his eating and lazy ways after marriage. Fortunately for him, his kids keep him on his toes. They are sports fanatics and weekends are spent in playing with them. This is a more regular feature than chilling at the movies or eating out. So the weekend games and healthy eating sees him through. But he admits that had it not been for his wife and kids, he would have been spending a lot of his time in doctors’ clinics.

Tips on maintaining a healthy state of mind
  • Get enough shut eye
  • Drink enough water
  • Take a detox drink once in a while
  • Exercise regularly
  • Have a happy disposition

Now watch these videos. I do not need to say anything more on this subject.

Thursday, May 18, 2017

Chicken Quinoa Pasta

Chicken Quinoa Pasta

Quinoa is the go to cereal these days although it has been around for almost five years now. But slowly it is becoming a household name. The health conscious and fitness freaks have suddenly woken up to its health benefits. I have used quinoa to make pudding, cake, stir-fry and lasagne too. And now I have discovered quinoa pasta. Losing weight was never so easy.

Quinoa pasta (raw) – ½ cup
Chicken (boneless) – 150 gms
Spring onions – 2 bunches (small)
Parmesan Cheese (grated) - 1/4 cup
Capsicum (small) – 1
Thai Red curry paste – 1 tbsp
Oyster sauce – 1 tbsp
Pepper sauce – 1 tbsp
Red Chili sauce – 1 tsp
Salt – to taste

Add salt and lemon juice to the chicken pieces and microwave it for 8 to 10 mins till cooked
Cool and shred it
Cook the pasta in hot water for 5 to 10 mins till done but still firm
Drain and keep aside
Chop the vegetables
Heat olive oil in a non-stick pan
Add the vegetables
Stir fry for 5 mins
Add the sauces
Check and add more according to taste
Add shredded chicken and cheese
Mix well
Add pasta and mix carefully 

Health Benefits of Quinoa
Good vegetarian protein source
Gluten free
Good fibre content
Has heart healthy fats
Rich in antioxidants
Good source of vitamins, magnesium and iron

Helps in weight loss

Sunday, May 7, 2017

Rum Balls

Rum Balls

Cake crumbs (leftovers) – 1 cup
Dark rum – 20 to 30 ml (depending on your reference)
Melted cooking dark chocolate – ½ cup
Mixed nuts – 2 tbsp
Candied orange peels – 1 tbsp

Blend all the ingredients (except the peels) in a mixie
Mix the peels and shape into balls of desired size
Let it dry for an hour before you enjoy this slightly sinful version of rum ball

Note: I used leftovers of healthy oats walnut cake

Thursday, May 4, 2017

Orange Cake

Orange Cake

Last evening, it suddenly struck me that I hadn't baked my customary healthy orange cake this season..and oranges are almost on their way out. I promptly bought a couple of Malta oranges and baked this super healthy, moist and yummy cake. It's awesome as a tea or coffee cake. I was hesitant to use Malta oranges. I wasn't sure if it would yield the same results. But I didn't have a choice. These are more easily available now. But now I will bake this cake using Malta oranges only. And do try this cake before oranges go out of the market.  

Wholewheat flour – ¾ cup
Custard powder (vanilla) – ¼ cup
Eggs – 2 or Hung curd – ½ to ¾ cup
Jaggery powder – ¾ cup
Baking powder - 1tsp
Baking soda – ½ tsp
Orange zest – ½ to 3/4th eel
Orange juice – ½ cup
Coconut oil – ¼ cup
Mix dry ingredients well
Add oil, orange zest and orange juice
Mix well
Beat the eggs
Add to the mixture and mix using cut and fold method
Preheat the oven to 180 degrees C
Bake for 35 to 40 minutes

While we're all aware of the health benefits of oranges, let's look at orange zest:

Lowers high blood pressure and cholesterol

Has anti-cancer effects
Contains considerable amounts of calcium, copper, magnesium, vitamin A, folate and other B vitamins
Contains dietary fiber

Sunday, April 30, 2017

Black Chana (Chickpeas) Kebabs

Black Chana (Chickpeas) Kebabs

Looking for a healthy twist to the regular kala chana? A healthy breakfast idea or something new for that dreadful 5 pm hunger. Then try out the versatile black chana kebabs. You can eat it plain with a cup of hot tea or coffee, make burgers, or enjoy it as chaat with your favourite topping of green and sweet chutneys onions and roasted sev. 

Black chana - ½ cup
Potato - 1 medium
Ginger (chopped) - 1 tsp
Garlic (chopped) - 1 tsp
Onion (chopped) - 1
Green Chillies (chopped) - 1 to 2
Chaat masala - 1 tsp
Garam masala - 1 tsp
Cumin (jeera) powder - 1 tsp
Red Chili powder - 1 tsp
Salt - to taste
Coriander leaves - ¼ cup

Soak the kala chana overnight
Pressure cook it till soft and cooked through
Boil and peel the potato

For the masala
Heat a tablespoon of oil in a pan and add in onions, salt, ginger, garlic and chilies
Let them cook through and soften
Add chaat masala, cumin powder, red chilli powder and garam masala
Mix well and take off the heat
Mash the boiled chana well in a mixie or use a masher
Mix the boiled potato
To this add the prepared masala and chopped coriander
Divide into small sized balls and flatten to form shammi kebabs or cutlets
Serve them hot with chutney or sauce and a cup of steaming hot tea or coffee

Health Benefits of (Black Chickpeas) Chana

Rich in both soluble and insoluble fiber
Lowers cholesterol
Stabilizes blood sugar and prevents diabetes
Helps in weight loss
Maintains health of digestive tract and prevents constipation
Has antioxidants that promote heart health
Great source of iron, prevents anemia and boosts energy levels
Alternative source of protein for vegetarians in combination with cereals
Prevents osteoporosis and minimizes hot flushes in post-menopausal women
Rich in vitamin A, manganese and Zinc

Sunday, April 16, 2017

Carrot Cake With Cream Cheese Icing

Carrot Cake With Cream Cheese Icing

Wheat flour – 1 cup
Baking powder – 1 tsp
Baking soda – ½ tsp
Cinnamon powder - ¾ tsp
Ginger powder – ½ tsp
Cloves powder – pinch
Nutmeg powder – pinch
Eggs – 3
Ripe Banana (elaichi kela) – 1
Jaggery powder – 1 cup
Vanilla extract – ½ tsp
Coconut oil – ¼ cup
Hung curd – ½ cup
Grated carrot – ¾ cup
Walnuts - ¾ cup
Salt – ¼ tsp

Cream Cheese icing
Low fat paneer – ½ cup
Butter – ¼ cup
Jaggery powder – ¾ cup
Cocoa powder – 2 tbsp
Coffee powder – 1 tsp
Vanilla extract – ¼ tsp
Walnuts – ¼ cup

Mix the dry ingredients well
Beat the eggs well and fold in gradually into the dry mixture
Add curds, mashed banana, essence, walnuts and oil to it
Mix slowly
Add more curd if required
Pour the batter into a cake tin
Bake in a preheated oven (170 degrees) for 35 mins till a knife inserted into it comes out clean
Let it cool in the oven

Cream Cheese icing
Blend the paneer and butter in a mixie till it becomes smooth
Add a tbsp of fresh curd while blending
Mix the other ingredients and beat well
Spread the icing on the sides and the top of the cake
Sprinkle some toasted walnuts on top

Wednesday, April 12, 2017

Quinoa Pudding

Quinoa Pudding

Quinoa (powdered) – ¼ cup
Ghee – 1 tsp
Milk – ½ litre
Salt – a pinch
Milk powder – ¼ cup
Condensed milk – 1 tsp
Jaggery powder – ½ cup (alter according to taste)
Cardamom (powdered) – 1
Cashew nut pieces – 1 tbsp
Almond and pista slivers for garnishing – 1 tbsp each

Roast the quinoa powder in ghee just to remove the raw taste
Don’t let it change colour
Add milk and salt and cook on slow fire with constant stirring
Keep scraping the sides of the pan to prevent it from burning
When it thickens add cashew nut pieces
Add cardamom powder and switch off the gas
Add jaggery powder and mix well
Cover and keep aside
When it cools a bit keep in the refrigerator
Decorate with almond and pista slivers Serve chilled

Health Benefits of Quinoa
Good vegetarian protein source
Gluten free
Good fibre content
Has heart healthy fats
Rich in antioxidants
Good source of vitamins, magnesium and iron
Helps in weight loss