Recipe for Whole Wheat Momos

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Ingredients:

flour of your choice

Oil, salt and water for kneading dough

Cabbage-1 cup

Boiled beans(red/black etc)- 1.5 cup mashed

Onion-1 small

Ginger garlic paste- 2 tbs

Salt, oil, pepper

 

Directions:

Knead the dough with some water, oil and salt

And keep aside

Take a skillet and heat oil in it

Add ginger garlic paste and sauté for few seconds

Add onion and sauté till golden brown

Add finely chopped cabbage and bean paste

Add little water and cook for 5-10 mins with a lid on. Set aside

Form dough into small circles and fill them with the filling

Form multiple momos

Steam them for 15-20 mins

Serve.

How many meals should you eat in a day?

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Optimal number of meals

There are many arguments and theories about how many meals should a person have in a day. Some say 3 some say 6. Well focus on every factor that is decided by the number of meals.

Metabolic rate                                                                                                                                                              Metabolic rate is the number of calories your body burns within a given time period. The idea that eating more frequent, smaller meals increases metabolic rate is a persistent myth. It is true that digesting a meal raises metabolism slightly and this phenomenon is known as the thermic effect of food. However, it is the total amount of food consumed that determines the amount of energy expended during digestion. Eating 3 meals of 800 calories will cause the same thermic effect as eating 6 meals of 400 calories. There is no difference. Multiple studies have compared eating many smaller versus fewer larger meals and concluded that there is no significant effect on either metabolic rate or the total amount of fat lost

Blood sugar levels                                                                                                                                                               Eating big meals is thought to lead to rapid highs and lows in blood sugar, while eating smaller and more frequent meals should stabilize blood sugar levels throughout the day. This, however, is not supported by science. Studies show that people who eat fewer, larger meals have lower blood glucose levels, on average. They may have bigger spikes in blood sugar but overall their levels are much lower. This is especially important for people with blood sugar issues since having high blood sugar can cause all sorts of problems. Less frequent eating has also been shown to improve satiety and reduce hunger compared to more frequent meals. When it comes to blood sugar control, breakfast also seems to play a role. Studies show that eating the largest meal of the day in the morning, or early in the day, lowers average daily blood sugar levels

Breakfast                                                                                                                                                                          Conventional wisdom dictates that breakfast is a necessity, that it jump starts your metabolism for the day and helps you lose weight. What’s more, observational studies consistently show that breakfast skippers are more likely to be obese than people who eat breakfast. Yet correlation doesn’t equal causation. This data does not prove that breakfast helps you lose weight; just that eating breakfast is associated with a lower risk of being obese. This is most likely because breakfast skippers tend to be less health-conscious overall, perhaps opting for a doughnut at work and then having a big meal at fast food joints for lunch. There is no evidence that breakfast “jump starts” metabolism and makes you lose weight. Eating breakfast may benefit certain aspects of health.  It appears that the body’s blood sugar control is better in the morning. Therefore, having a high-calorie breakfast results in lower average daily blood sugar levels compared to eating a high-calorie dinner. Also, one study in people with type 2 diabetes found that fasting until noon increased the rise in blood sugar after lunch and dinner. These effects are mediated by the body clock, also known as the circadian rhythm, but more studies are needed before scientists can fully understand how it works. People with diabetes and those who are concerned about their blood sugar levels should consider eating a healthy breakfast. So  If you are not hungry in the morning, skip breakfast. Just make sure to eat healthy for the rest of the day.

Skipping meals                                                                                                                                                                        Intermittent fasting is a trendy topic in nutrition these days. It means that you strategically abstain from eating at certain times, such as skipping breakfast and lunch each day or doing two longer 24-hour fasts each week. According to conventional wisdom, this approach would put you in “starvation mode” and make you lose your precious muscle mass. However, this is not the case. Studies on short-term fasting show that the metabolic rate may actually increase in the beginning. Only after prolonged fasting does it go down. Additionally, studies in both humans and animals show that intermittent fasting has various health benefits, including improved insulin sensitivity, lower glucose, lower insulin and various other benefits. Intermittent fasting also induces a cellular clean-up process called autophagy, where the body’s cells clear waste products that build up in the cells and contribute to aging and disease

 

There are no health benefits to eating more often. It doesn’t increase the number of calories burned or help you lose weight. Eating more often also doesn’t improve blood sugar control. If anything, eating fewer meals is healthier. It seems quite clear that the myth of frequent, small meals is just that — a myth.

When hungry, eat à When full, stop à Repeat.

 

-Blog by: Akshay Kulkarni.

All you need to know about Cholestrol

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Cholesterol is a fatty waxlike substance made in the human and animal bodies from saturated fats i.e. saturated fatty acids in food. Cholesterol is present in the form of lipoproteins which are fat transporting molecules covered with protein. Lipoproteins have different function in our body depending upon the proportion of protein and fats (triglycerides, cholesterol and phospholipids) that they contain.

Lipoproteins are classified into 2 categories

Low-density lipoproteins (LDL) & High-density lipoproteins (HDL)

LDL cholesterol is known as bad cholesterol because it has higher proportion of fats than protein, and since fats are lighter in weight, LDL is lighter with low density. It helps in transportation of fats from food, from liver to all the body cells. These fats are downloaded into body cells as per their needs.

Cholesterol gets a bad reputation due to its LDL levels , as it gets stuck to the artery walls and high levels of LDL cholesterol increases the chances of heart attacks, blockages etc.

On the other hand HDL cholesterol is known as the good cholesterol as it has higher proportions of proteins than fat. Since proteins are heavier in weight , HDL has higher density. HDL cholesterol transports unused fats and cholesterol from the body cells back tot the liver and then thrown out of our body by the means of feces and bile.

Therefore it is important to have a high HDL levels as it helps reducing cholesterol from blood and reducing deposits on artery walls which reduced chances of getting a heart attack and blockages.

Functions of cholesterol

  • Making sex hormones i.e. testosterones and estrogen
  • Synthesize vitamin D and metabolism of vit A,E and K
  • It builds cell membranes and prevents crystallization of hydrocarbons in membrane
  • Production of adrenal gland hormones(cortisol,corticosterone,aldosterone)
  • Insulating nerve fibre

NORMAL/TARGET CHOLESTROL LEVELS IN BLOOD

  • Total cholesterol(LDL+HDL) < 180-200 mg/100ml
  • LDL cholesterol <30mg/100ml
  • HDL cholesterol >35/40mg/100ml

NOTE:- it should be noted than only animal sources of foods contain cholesterol. Plant food sources don’t. Therefore should be restricted according to the relative individuals and health risks.

To reduce high cholesterol levels following steps should be taken

  • limiting animal products
  • Intake of omega 3 (good fats) from flax seeds and fish oil
  • Limited intake of MUFA oils than other cooking oils
  • Improving blood circulation through cardiovascular workouts like brisk walking, cycling, swimming etc
  • Increasing metabolism through regular exercise and optimal protein intake(plant sources are a great source of protein without cholesterol intake)

 

IT SHOULD BE NOTED THAN CHOLESTEROL IS MANUFACTURED BY OUR BODIES AND ARE NOT NEEDED TO BE SUPPLEMENTED.

Importance & Maintainence of Fats

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Fat is important for our overall health. Fats tend to get a bad reputation, but not all fats are created equal. Some fats are important to keep our heart healthy while others should be limited.

There are four different types of fat.

  1. Monounsaturated fat

Monounsaturated fat is a healthy fat naturally found in olive and canola oil, non-hydrogenated margarines, avocados and nuts like almonds, pistachios, pecans and cashews.

  1. Polyunsaturated fat

Polyunsaturated fat are healthy fats that include omega-3 and omega-6 fats:

  • Omega-3 fats are found in fatty fish such as salmon, mackerel, trout, herring and sardines. Omega-3 fats are also added to eggs, milk products and some juices. Plant sources are flax seeds.
  • Omega-6 fats are found in safflower, sunflower and corn oils. They are also found in nuts and seed such as almonds, pecans, Brazil nuts, sunflower seeds and sesame seeds.
  1. Saturated fat

Saturated fat is an unhealthy fat that is naturally found in foods from animals such as fatty cuts of meat, poultry with the skin on and higher fat milk, cheese and yogurt. Saturated fat is also found in tropical oils, including coconut and palm kernel oils.

  1. Trans fat

Trans fat is an unhealthy fat. It is made out of liquid oil that is then changed into a solid fat. Trans fat adds texture and flavour to food.  It is most often found in commercially baked goods, fried foods and processed foods like packaged salty snacks and convenience foods including frozen foods.  Trans fat can also be found naturally in some foods. Meat, milk, and butter naturally contain small amounts of trans fat. The trans fat found naturally in foods is different than manufactured trans fat and does not increase your risk of heart disease.

To keep your heart healthy, have a small amount (2 to 3 Tbsp) of unsaturated fat (monounsaturated and polyunsaturated fat) each day. This amount includes oil used for cooking, salad dressings, margarine and mayonnaise.

Unsaturated vegetable oils include:

  • Canola
  • Corn
  • Flaxseed
  • Olive
  • Peanut
  • Soybean
  • Sunflower

To lower your risk of heart disease, it is best to limit saturated fats. Limit foods like:

  • Butter
  • Hard margarine
  • Lard and shortening
  • Higher fat milk, cheese and yogurt
  • Fatty cuts of meat and chicken with the skin on

Preparation of Home made Energy Drink

 

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Energy drinks constitute of

WATER+ELCTROLYTES+CARBOHYDRATES

RATHER THAN BUYING EXPENSIVE SPORTS DRINKS MAKE YOUR OWN

SIMPLE FORMULA SHOULD BE APPLIED

6-8% CARBOHYDRATES ie sugar/glucose

3-4% electrolytes ie salt

 

Lemonade is a great sports drink

In a glass of water

1 tbs of sugar

1 tsp salt

Squeeze half a lemon

Serve

 

You could also replace water with coconut water.

Recipe for Leafy Greens and Black Bean Sabzi

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This can also be eaten as a salad just reducing the amount of spices

Ingredient

Soaked black beans 2 cups

Leafy greens(shepu/spinach /kale etc)- 2 cups

Onion – 1 small chopped

Ginger and garlic paste- 2 tbs

Salt,pepper as per taste

Oil as needed

Garam masala – 1.5 tsp

 

Directions

Take a big skillet and add oil

Add ginger garlic paste and sauté

Add onion and sauté until golden brown

Add garam masala

Add leafy greens and cook for 5-6 mins

Add black beans

Add salt,pepper and cook on medium flame for 10 mins

Serve as sabzi or salad with roti or rice.

 

-Blog by: Akshay Kulkarni.

Recipe for Mushroom Rice

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Ingredients

2 – 3 tbsp olive oil

750 g / 1.5 lb mushrooms, sliced

2 garlic cloves, minced

1 small onion, finely diced

1 1/2 cups long grain rice, uncooked

2 1/4 cups / 565 ml vegetable stock

1 1/2 – 2 cups sliced green onion

 

Macros

Calories- 1593 cal

Protein- 44.8 g

Carbohydrates- 238.8

Fats- 45.5 g

 

Multiple servings can be made

 

Directions

Heat 2 tbsp oil in a large pot over high heat. Add half the mushrooms, and cook for 5 minutes until golden. Season with salt and pepper then remove and set aside (we put these in at the end, mushrooms cooked in rice don’t stay as golden).

If the pot is dry, another 1/2 – 1 tbsp oil. add onions and garlic.

Cook for 30 seconds, then add remaining mushrooms. Cook for 5 minutes or until mushrooms are lightly browned and the base of the pot is brown.

Add rice and a splash of broth. Mix so the brown stuff on the bottom of the pot mixes into the liquid.

Once the base of the pot is clean, add remaining liquid. Place lid on, bring to a simmer then turn down to medium low.

Cook for 15 minutes or until there is no residual liquid

Remove from stove, remove lid, QUICKLY toss in reserved mushrooms and scallions, put lid back on. Leave for 10 minutes

Serve.

 

-Blog by: Akshay Kulkarni.

Recipe for Vegan Burger Patty

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This is a vegan burger patty which is a low calorie option if you bake it in oven rather than fry it.
INGREDIENTS
Oats- ¾ cup
Onion- finely diced ¾ cup
Mushrooms- 1 cup chopped
Boiled Red/black beans- 30gms
Soy granules- 1 cup
Salt and pepper as per taste
1/2 tsp chilly powder
1 tsp garam masala
Cashews/walnuts/almond = 1 cup crushed

DIRECTIONS
Sauté onion with some oil in a large skillet until they are brown and translucent
Add mushroom and cook until they are done and fragrant
Remove from heat and add beans to it and mash until the right consistency
Transfer to another bowl and add all other ingredients and mix and mash
Preheat oven to 190 deg Celsius
Coat pan with a little bit of oil and form patties (above quantity makes around 8 patties)
Cook for 30-45 mins and flip the burgers halfway
Serve with buns, toppings as required.

 

-Blog by: Akshay Kulkarni

Recipe for Greens Sauté

Ingredients
Broccoli chopped 1 cup
Capsicum sliced 2 cups
Onion – 1 small
Spinach chopped – 1 cup
Olive oil – 2 tsp
Soy sauce – 1 tbsp
Macros
Calories- 189.3
Proteins-7.3
Carbohydrates-14.1
Fats- 10

Directions
Take a wok/pan
Add oil and let it heat
Add chopped onion and sauté until slightly tender
Add capsicum, broccoli, spinach, soy sauce
Add ¼ cup of water and mix well
Let it cook for 4-5 mins with a lid on
Serve.

 

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