Category: Health and Nutrition

I am not a certified nutritionist. All that I say is what I have learnt and experienced.

When you should not eat dessert?

Posted on by anshubhojnagarwala

People love to eat desserts, but most of them are scared to eat. The reason why? Because they are worried about their weight gain. They are not wrong. Sweets or desserts are a very tricky thing.

Is sugar bad for you?

Sugar can be bad for you as it leads to weight gain, increases the risk of type-2 diabetes, heart disease, cancer and fatty liver, accelerates the skin aging process, and many more. Said that it does not mean you completely cut off sugar and don’t enjoy your dessert. No, that would be too cruel. With eating smart, especially with eating sweets in moderation, you can indulge your sweet tooth without getting into the complications that sugar leads to.

Most people ask when to eat dessert or what is the best time to eat dessert. Let’s first understand when you should not eat dessert.

When you should not eat dessert?

On an empty stomach

Avoid eating desserts or sweets on an empty stomach. Your body absorbs it faster and it leads to a sudden spike in your blood sugars and then a big crash after a few hours.

After meals when you are already full

People like to combine dessert with a meal or finish off their meal with a sweet. However, according to Ayurveda, if you eat sweets at the end of meals, you are slowing down your digestion. Also, you might not enjoy your dessert that well if you have it immediately after your meals.

Post evening or after dinner

Is it bad to eat dessert right after dinner? Yes, it is.

Avoid sugary treat after 6 pm, the reason being that the body winds up for the day and doesn’t need simple sugars for the leftover activities. So if you have something sweet closer to bedtime, your sugar levels increase and because the energy stays unused, it gets stored as fats.

With sweetened tea and coffee

If you are having a cake, pastry, doughnut or a cookie with tea or coffee with sugar in it as well, you are eating too much sugar at one go. Almost 4-5 teaspoons. That is quite a lot of sugar that you do not want at one time.

Cut the sugar from that tea or coffee and enjoy your muffin, pancake or cookie.

When you are eating alone

When you are eating alone, you tend to eat more. Adopt a simple rule of having sweets only when there are people around. This way you will share it with your friends or colleagues and have less sweet.

When you are watching TV

It’s tried and tested. When you are eating while watching TV, you don’t realise how much you end up eating. Hence, switch off your TV and then enjoy your dessert. You will eat consciously and hence less than you need.

How often you should eat sweets?

We would say – DAILY. Yes, you can eat your sweets daily. Eating sweets daily can be healthy or unhealthy, depending on how you indulge. If you follow these rules, you can actually enjoy your dessert every day.

  • Have desserts as snacks. When you have desserts in between meals, the nutrients and fiber from the meal help to stabilise your blood sugar from the sweets.
  • Sugary treats are best eaten in the first half of the day, as the digestive system is more active earlier in the day. Early morning and before noon are the best times to indulge in sugar.
  • Limit the portion size. Don’t indulge in an entire pastry or giant-sized doughnut or brownie. Cut into a few pieces and enjoy 1 piece every day. Eat your sweets always in moderation. This way you can eat your sweets daily.
  • Indulge in dark chocolate over milk chocolate, an ice cream over heavy cake or nut -based sweets instead of sugar and carb laden sweets such as gulab jamun.
  • Eat desserts made at home using toned milk, nuts and fresh fruits which take care of both the calories and taste buds.
  • Opt for natural and unrefined sweet options like dates and figs, dried berries, coconut sugar, jaggery, etc. to sweeten your desserts. In your breakfast cereal, add sliced bananas, chopped dates and figs instead of refined sugar.

By following these hacks, you can eat your sweets daily without weight gain. However, remember that, weight loss is directly proportional to your eating. You eat less, you lose weight, that is the fundamental we have learnt and experienced so far.

6 high energy snacks for kids for better concentration

Posted on by anshubhojnagarwala

Growing kids feel hungry all the time. Most kids complain of being hungry in-between meals. An easy to do thing would be to open a pack of biscuits or chips and give it to them. However, these are processed foods which are pure carbs which give them instant sugar rush, but within sometime they would be hungry again. This can actually be detrimental to their work, because they lose concentration. They need something packed with carbs but also rich in proteins and good fats that will slow down the absorption rate of carbs by the body and will slowly move the blood sugar levels up rather than causing an instant spike. It also gives them the nutrition their body needs and keeps them fuller longer and aids them with better concentration. Here are a few high energy snacks for kids.

Nuts and Seeds

Nuts like almonds and walnuts, and seeds like sesame seeds, flax seeds are a good protein source and pack quite an energy-filled punch. Give your child a handful of almonds and walnuts for a steady and sustained energy boost.However, it is difficult to consume flax seeds or other seeds as it is.

An interesting way to feed your child seeds is to make a Trail Mix. Of course, there are trail mixes available readily in the market. However, most commercial trail mixes contain candies which are high in sugar. You can easily make your own trail mix at home, it doesn’t take much time or effort.

Take the nuts and seeds (pumpkin, sunflower, flaxseeds, sesame seeds, melon seeds) that your kid likes, put in some dried fruit like raisins, dried blue berries or cranberries, etc, rolled oats.

Pack this high energy nuts and seeds trail mix in a small box or a small bag to your child.  

Another interesting way to give your child nuts and seeds is to roll them into Granola Bars or Chikkis. Chikki is an Indian version of granola bar made of any kind of nuts or seeds and sweetened with jaggery. Most popular chikkis are Sesame Seed and Peanut Chikkis.

Granola Bars can be made with mashed dates or figs, oats, whole or semi-crushed nuts and seeds, throw in some cocoa powder and you get tasty and healthy chocolate granola bars that your kid will love. You can also roll dates with nuts into energy rolls.

Ladoos

Ladoos are a high energy Indian recipe for kids and adults alike. They are also called energy balls, and for good reason too. Ladoos are made of whole wheat flour or millet along with one or more types of nuts and seeds and jaggery. There is a variety of ladoos and people can add things which their kids prefer. For example, if your child doesn’t appreciate plain flour and nuts ladoos, add some cocoa powder which will turn it into chocolate ladoos or add raisins or other berries for some extra taste.

Some good examples of healthy ladoos are those that are sweetened with dates and jaggery. Make ladoos with whole wheat flour or ragi flour, put in nuts of your choice and sweeten with dates or jaggery.

Nutty Dates Ragi Ladoos that has both Ragi millet and dates is not only an excellent energy snack for kid athletes but is also a healthy toddler snack on the go. As it is soft, toddlers like its taste and can be easily swallowed.

Sesame Peanut Ladoos with sesame seeds and peanuts is a popular kids energy rich food. Give one to your child whenever he or she is hungry in between meals.

You can also make high energy ladoos with instant oats, coconut, peanut butter, chocolate chips and honey.

Whole Wheat/Millet Flour Cookies

If you are getting packaged cookies, then you are not sure of the ingredients that have gone into making of the cookies. You don’t want to stuff your child with hydrogenated oils and unwanted refined sugar.

Cookies on the other hand, that are made of whole wheat flour or millet flour, white butter or oils that you trust, milk, nuts and seeds, oats, and sweetened with jaggery or cane or unrefined sugars can make for an excellent high energy snack for your kid.

Let your child dunk a fiber-rich and nutrient-dense cookie in milk and enjoy one in the evening.

Peanut Butter

Unless your child is allergic to peanuts, peanut butter is a great combination of protein, carbs and fat. However, you may get hydrogenated oils, even sugar in store-bought nut butters. Make your own peanut butter at home, it’s not that difficult.

Peanut butter can be had on toast, pancake, roti or parantha and crackers. Apple and peanut butter is an excellent combination. Slice an apple and put a dollop of peanut butter on the slices and give it to your child. Apple is a wonderful source of fiber, which is good for digestive system too.

You can also make Almond Butter which is also rich in protein and fats.

Banana

A banana is not just a mere fruit, but nature’s answer to nutrient-dense dessert. It is rich in potassium, vitamin C, it is sweet, easy to chew and digest. It helps in improving sleeplessness, irritability, and mood swings, which is excellent for toddlers.

Hand a banana to your toddler or older child and have them eat it. You can also make banana milk (with dairy or almond milk) shake or banana smoothie. We would suggest adding some soaked almonds to make it more nutrient-dense.

You can also put sliced bananas on a piece of toast with generously applied peanut butter.

Boiled Egg

Don’t underestimate the power of an egg. A boiled egg is a quick, high protein treat. They are highly nutritious and don’t take much time to boil and serve. In fact, you can keep hard-boiled eggs for a few days in your refrigerator.

Add some hummus on boiled eggs to give to your child. Or make an egg sandwich with homemade mayo. Or mash 1-2 soft-boiled eggs in a bowl, add some milk, add salt and pepper, mix it nicely. It can be eaten as is or spread on a whole wheat toast. It’s a high energy snack for kid athletes and can fill up your child nicely until mealtime.

The best thing is that some of these high energy snacks for kids can be prepared in advance and can stay fresh for days. For example, granola bars, ladoos, chikkis and trail mix have a shelf life of 1 month. Nut butters can last for upto 6 months. Homemade mayonnaise if kept in the refrigerator can stay for a month.

Making these foods consume some time and effort, but it’s a small price to pay for your child’s mental and physical development. On the other hand, you can order some of these things, especially cookies, ladoos, chikkis and nut butters from a trusted source.

Remember, the more nutritious foods you provide to your child, the more sustained energy he or she will get which in turn guarantees more concentration. Also, they are not only energy rich foods for kids, but even adults can benefit from them.

5 Best Foods for Breastfeeding Mothers

Posted on by anshubhojnagarwala

A breastfeeding mother has to be available 24 hours a day for nursing duty. As the body actively makes milk, most new mothers feel hungry often. Hence, it’s important that breastfeeding mothers consume nutrient-rich food that help to not only replenish their body but also to increase milk supply. A healthy mix of proteins, fats and carbohydrates are ideal for breastfeeding mother. Let’s take a look at the 5 best foods for breastfeeding mothers.

Nuts and Seeds

Almonds rich in calcium and omega-3 fatty acids stimulate milk-making hormones. No wonder, a new mother is usually given a bowl full of soaked and peeled almonds first thing in the morning. Either grab a handful or eat it in the form of almond butter, almond shake or milk. Similarly, peanuts are said to help too. It is said that early exposure to peanuts might reduce the chances of nut allergy in kids.

Fox nuts or makhana. They are rich in calcium and help in milk supply. Roast in ghee till they become crunchy, add salt and black pepper.

Seeds are high in protein, calcium and omega-3 fatty acids. Use them liberally in cookies, chikkis, ladoos or sprinkle them on your salad or fruit bowl. Or make a trail mix using a variety of seeds like sesame seeds, chia seeds, hemp seeds, flaxseeds, sunflower seeds, pumpkin seeds and melon seeds. Throw in some dry berries, dry coconut shavings, cacao nibs and you are good to go.

Fenugreek seeds are known to be a galactagogue, which means it helps in boosting milk production. Eat fenugreek or methi ladoos or just soak some seeds overnight and consume it in the morning, or crush seeds into a powder and take 1-2 tsp first thing in the morning.

Green leafy vegetables

Green leafy vegetables have to feature in the list of food for breastfeeding mothers. Whether it’s spinach, dill, fenugreek leaves or mustard, green leafy vegetables are high in minerals such as folate, iron and calcium. They are known to enhance lactation if you include one or two portions of greens daily in your diet.

Have them in the form of subzi or make salad out of baby spinach, use fenugreek in thepla or paratha, and you will get a variety of things that you won’t get bored of easily.

Edible Gum

Edible gum is sap harvested from plants and then dried. Gond, gondh katira, dink or tracaganth gum is an edible gum and widely popular as lactation-friendly. Fry gond in ghee, crush it in a mixer or a mortar-pestle and use it in gondh ladoos, chikki or halwa.

Dairy

Dairy products are rich in protein, which is essential to produce milk, and calcium. Consume milk, paneer, ghee and yogurt; they are good foods for lactating mothers.

Herbs

Herbs like turmeric, ashwagandha, ganthoda, etc. are good foods for breastfeeding mothers. Add turmeric powder or ganthoda powder in warm milk. Ashwagandha capsules are available, have 1 a day or as prescribed on the box.

These are the best foods for mothers for breastfeeding. However, remember, only a good diet doesn’t help. A mother should also

Stay stress free

Consume plenty of water

Indulge in light exercise

Have a great time nourishing your newborn!

13 Valuable Tips For Breastfeeding Success For New Mothers

Posted on by anshubhojnagarwala

A newborn baby suckling at the breast is one of the greatest joys of motherhood. Most women look forward to breastfeeding as soon as they deliver. However, the breastfeeding experience is not always a happy one. There can be breastfeeding challenges in the first few days. Many new mothers can experience discomfort, even fierce pain while breastfeeding their newborn. Newborn babies, especially preemies have latching problems. This can lead to new mothers dreading the breastfeeding activity, ignoring the cries from their wailing baby or weaning off their baby and giving their baby formula milk. Here are 13 valuable tips for breastfeeding success for new mothers.

  • Find a private or secluded place to nurse your baby. Away from prying eyes, you will find you are more comfortable nursing and will connect better to your body and your baby.
  • Put on a nipple shield. Made of silicone, it can protect your nipple while nursing.
  • Rub a little petroleum jelly on your nipples after nursing. You can even rub your own milk. It helps in healing cracked or sore nipples.
  • Don’t be alarmed if you leak. It’s perfectly natural for new mothers to leak, especially if they produce more milk and their baby is not consuming it all.
  • Eat healthy. Lactation friendly foods like green leafy vegetables, Gondh Ladoos, coconut, nuts and seeds, sago, are known to increase breast milk.
  • Drink plenty of water, especially before and after feeding your baby. Staying hydrated helps with the smoother milk flow.
  • Find a breastfeeding position that is the most comfortable for you. And it is OK to lie down and nurse. However, avoid nursing lying down if you are feeling sleepy. You might roll over onto your baby during sleep.
  • Wear nursing or breastfeeding bras or nursing friendly clothes. It’s easier to nurse when you are comfortable.
  • Invest in an electric breast pump. It’s faster, less painful and very convenient. It can be very handy in the first few months when your baby has latching problems and you experience immense pain while breastfeeding. You can express your milk and feed your baby your own milk through the bottles.
  • Not every mother feeds and enjoys the process from day one. To get comfortable breastfeeding sometimes takes time, and it’s perfectly fine. Take your time. You and your baby will get there.
  • The more you nurse, the more milk you produce. Many mothers worry that they are not producing enough milk. Don’t worry. Your body is very smart. It produces enough milk to take care of your baby’s need. As your baby demands, your body produces milk accordingly to satisfy him or her.
  • If you are still not comfortable feeding, think about giving formula to your child. Remember, a well-fed child is more important than a baby who doesn’t get adequate mother’s milk. And ignore people; they will still talk.
  • Talk to a doctor or lactation consultant if you have worries. There is nothing wrong in seeking out help. Do not suffer in silence. It is neither good for you, nor for your baby.

So these are 13 valuable tips for breastfeeding success for new mothers. Hope they will come in useful for you.

Sugar and Ghee are not what is making you put on weight

Posted on by anshubhojnagarwala

People often say, “But ghee is so fattening!” or “I am off sugar, because sugar leads to weight gain.”

Growing up, I have learnt that ghee is a good animal fat. It helps in digestion, increases bone strength and is great for skin care. Then why is it maligned?

My nani made all sweets with bura-khand (a type of sugar variety), she had not heard of stevia or artificial sweeteners in her life. Then what happened? Why is sugar a bad word now?

We eat breads without thinking about the sugar in it or hydrogenated fats in them? We eat bottled chocolate spreads, butters and jams, just look once at the label and you will know what you are actually eating.

These are the food items where sugar and bad fats crawl into our body without our knowledge. And we blame sweets and desserts for being the cause of our weight gain.  

Agree, ghee can be fattening and sugar can lead to weight gain. But the important thing to ask is “How much ghee or sugar?”

If you consume sugar or ghee without taking into consideration the quantity, then it is going to harm you. Anything in excess is harmful.

If you open the box of ladoos, peda or barfi and gobble 3-4 of them, then of course the ghee and sugar will be fattening.

The problem with the world is not more ghee, oil or sugar, but eating in excess.

Eat one ladoo, a small bowl of halwa or ¼ piece of your favourite pastry after your work out or in between your meals, and then tell me if it lead to weight gain. Exercise portion control. 

Moderation is the key.

Remember, sugar and ghee are not making you put on weight, but excess of eating them is.

Homemade jams don’t last long. It’s a good sign actually!

Posted on by anshubhojnagarwala

You must have bought packaged jams; I mean, haven’t we all eaten Strawberry and Mixed Fruit jams while growing up? Well, actually, I didn’t. I was never a fan of jellies. And remember, all bottled jams were thick jelly like spreads. And that is the reason, I never ate jams as a child.

I went to Paris to study. My flatmates, most of them were French. Once a month or during long weekends, they visited their family on the outskirts and return Sunday evening with a basketful of homemade goodies.

There would be homemade baguettes, jams and preserves, cakes and sauces. When I commented on the delightful light texture of the strawberry jam made by my flatmate’s mother, she told me that this was normal in France.

Confident in my knowledge, I bought for the first time in my life, a packaged jam from the supermarket and found that even store-bought jams did not not have a gelatinous texture, but actually tasted of real fruit. Alas, in India, nothing has changed. Most big companies still sell jelly in the name of fruit jams. No wonder, they last for years. Keep a bottled jam outside the fridge for 1 year and it won’t turn bad. Just imagine the quantity of chemicals that might have gone into its preparation. Ask yourself – what are you eating – chemicals or fruits?

In 2014, I decided enough was enough. I decided to make my own jams. I started with strawberry, and to my delight, it turned out well. It was lighter and more spreadable. And the best part was it actually smelled and tasted of fresh berries. It made me fall in love with jams again a long time after my first experience in France.

We made and ate a lot of strawberry jam that season. I even made a few bottles to be consumed later in the year. After a couple of months, I opened one bottle to see that the jam has lost a bit of its colour. To say that I was disappointed would be the understatement of the year. I was majorly upset. Commercial jams last for years and years, why did my jam get spoiled in a few months?

That’s when I realised it was a good thing – fresh fruits are supposed to rot. And if my homemade jam has gone off colour or has developed mould, it’s a sign that it contains –

  • NO chemicals 
  • NO preservatives
  • NO colour

Of course, the jam has sugar. A little bit of sugar don’t hurt anyone. Just go easy on the quantity, and it would be alright.

I make seasonal fresh fruit jams like Strawberry Jam, Black Grape Preserve and Pineapple Jam. My jams contain fruit, sugar and lemon. Nothing goes in it that you wouldn’t find in your kitchen pantry.

So, the next time, you come across a bottle of jam that loses its colour and flavour after a couple of months, be thankful, that you were not cheated and were given the authentic stuff.

Now, you know why homemade jams don’t last long. The trick is to order homemade jams in lesser quantity and consume it quickly.

  • Strawberry Jam and Black Grape Preserve are available from January until February end.
  • The pineapple Jam season is from August end until October end.

Get in touch if you would like to order a jar in the season.

7 Winter Superfoods In India To Keep You Sickness-Free

Posted on by anshubhojnagarwala

In a tropical country like India that usually sees heat and humidity for the major part of the year, winter is a welcome season. However, the cold season is pecked with many maladies too. Most adults and children suffer from cold, cough, sore throat and flu-like symptoms.

Here is my list of 7 winter superfoods in India that will help build immunity and keep you and your kids away from winter sicknesses:

Turmeric: Turmeric is herb and spice that is a staple in any Indian home. We use it liberally in cooking. Turmeric helps in keeping viral infections away and also helps in rheumatoid arthritis and joint pains that flare up in winter.

In the winter, make use of the fresh turmeric roots. Make a fresh pickle out of mango ginger and fresh turmeric roots, lemon, green chilies and salt. Mix it well and store in a glass container. Have a little with your daily meals.

Tulsi (Holy Basil): Tulsi is more or less found in every Indian home. Consumption of Tulsi leaves build immunity and keeps away cold, cough and fever. Boil tulsi leaves in water, and drink that water or use it as herbal tea. Tulsi helps a lot in asthma too.

Please note not to chew tulsi leaves as it erodes the tooth enamel. Keep the leaves at the back of your mouth and slowly with your gums exert pressure to release the juices. Or have it as tulsi tea.

Amla (Indian Gooseberry): You cannot ignore these pale green fruits that flood the vegetable markets in the winter. Amla actually translates to ‘nectar of life’. It is rich in vitamin C, it has eight times more vitamin C than an orange. It helps fight the common cold, helps in digestion and builds immunity. It is also good for hair and skin, and the eyesight. You can consume it by pickling it in salt and turmeric water, or grating it with ginger and having it as a dried after-meal mouth freshener or making amla murabba. I use amla in vegetable juice.

Cinnamon: Add cinnamon in your tea, and you will find your tea tasting sweet, even without sugar. Apart from its robust flavour, it also treats cold and cough, settles stomach and boosts metabolism. Add cinnamon in your tea or have a teaspoon of ground cinnamon first thing in the morning with warm water. It helps in weight loss too.

Ginger: Ginger helps in digestion and relieves gas trapped in the digestive tract. It reduces inflammation. No wonder Indians love ginger tea. Add ginger in your meals, cookies, pickle or boil ginger in water and sip it while it is warm.

Garlic: It may be pungent smelling, but its benefits are many. It boosts the immune system and keeps cold and flu away. It keeps lungs healthy, improves your heart function and reduces inflammation of joints. Add garlic generously in your dals, subjis and chutneys. In the winter, make sure to use green garlic. I use it in methi theplas and also to garnish dals.

Ghee: How can our list be complete without mentioning the superfood Ghee. Ghee is a fat-soluble food and rich in vitamin A, D, E and K. It is good for digestion, keeps skin moisturized and lubricates joints. Apply ghee on rotis or put a dollop of ghee on rice and khichdis, and temper dals with ghee. In the winter months, indulge in ghee by making gaund ka ladoo, besan ka ladoo or gajar and moong ki dal ka halwa.

Enjoy these 7 winter superfoods in India to keep you sickness-free.

The truth about protein bars that no one tells you

Posted on by anshubhojnagarwala

Protein bars as a post workout snack or as a meal replacement food are quite popular. For of course, what better way to consume more protein than munching on protein bars. No wonder, they come in various flavours, from white and dark chocolate to caramel and coffee, and fruit flavours. Their low calorie count is definitely attractive. And they come in no fuss, attractive package and taste so good too. Right?

Wrong!

Protein bars may have this ‘sinfully healthy snack halo’, but they are not as guilt-free as they are touted to be. Let’s understand what protein bars are and what goes into making them.

Most protein bars contain a variety of ingredients to make up for the macro nutrients.

Protein – The most common ingredients in protein bars are whey and soy protein isolates. Soy protein isolates are high in protein but are processed at such high temperatures that removes the nutrients and leaves toxic by-products. On the other hand, whey protein isolates have less fat, lactose and carbohydrates, but they can still cause digestive upset and bloating. 

Carbohydrates – Whole grains like oats, rice flakes and quinoa go into making of bars. Other carbs come from sweeteners.

Most popular sweeteners that go into protein bars are sugar alcohols like xylitol, sorbitol, lactitol, manitol, erythritol; they are low carb sugars as they do not get absorbed by the digestive system but they can on the other hand cause gas, bloating or in some cases diarrhea.

Processed sugars like high fructose corn syrup, barley malt, fructose, caramel, dextrose, maltodextrin are also added as sweeteners as they are cheaper to produce, but they get absorbed in the body quickly and get stored as fat if not readily used.

With storehouse of sugars, no wonder, protein bars taste like heaven in every bite. But can protein bars be healthy or effective post workout snacks if they are loaded with processed sugars or artificial sweeteners?

Fats – Nuts and seeds are added to bars as they are considered healthy fats. Even edible oils are added. We suggest you check out the ingredients at the back of your favourite bar. Ingredients are always listed in the decreasing order of their percentage. If you find nuts and seeds at the end of the list, you would know their use in the bar is negligible, and that most of the fats is coming from oils.

Fiber – Dietary fiber like fructooligosaccharide and chicory root fiber are added. What are fructooligosaccharides? They are oligosaccharides that occur naturally in plants like banana, artichoke, onion, chicory, garlic, asparagus, etc. But its overuse can cause side effects like digestive upset and abdominal stress. It’s always recommended to eat whole foods than their derivatives.

Protein bars or meal replacement bars look quite appealing when they come with only 200 calories. Also, a protein bar is quicker, less messier when you need a meal-on-the-go. And they have all the macro nutrients that a complete meal should have.

But does that make it an ideal substitute to a wholesome meal?

A complete meal for example, a breakfast meal contains fruits, fibre rich carbs and eggs or milk and nuts for protein and good fats. While a bar gives you the protein in terms of grams it misses out on key micro nutrients like the vitamins and minerals present in your fruits and veggies.

Furthermore, you need to decide whether calories coming from corn syrup or sugar alcohols are acceptable to you. And also whether you want to have fructoogliosaccharide in your diet or you would rather munch on an apple or a pear, along with a handful of almonds and pistachios to get your fiber.

So, are all protein bars unhealthy?

Well, we never said that. You just need to know your protein bar and learn to differentiate wholesome bars from unhealthy ones.

Look for bars with whole ingredients

Good protein bars are made of dried fruits, nuts, coconut, whey and oats, and egg whites for eggetarian crowd.

  • Look for bars that contain dried fruits like unsweetened cherries, berries and dates as they provide the required sweetness without piling on the calories, while nuts like almonds, pistachios, peanuts provide protein and healthy fats.
  • Bars containing seeds is highly nutritious.
  • Look for egg white or whey for non-vegan options and cacao instead of cocoa or chocolate for vegan protein sources.

Here are a few protein bars that are far better than the ones available in the market.

  • Protein bars from Whole Truth are rich in nuts and seeds, and while they don’t contain any sugar alcohols or artificial sweeteners, they contain whey which taken in large quantities can cause gastrointestinal discomfort.
  • Energy bars from Gouri’s Goodies are loaded with nuts and seeds and are sweetened with palm jaggery, honey or dates.

Pick ones that are high in protein

Most bars range from 3 to 20 gm of protein. Remember, an average individual leading a sedentary lifestyle should consume 0.8 gms of protein per kilogram of their body weight.

If you work out regularly in the gym or indulge in fair amount of activity every day, then you need a protein bar with a higher protein content, whereas if your activity levels are low, you need a protein bar with less protein content. Thus, an average man needs 56 gms of protein while an average women needs 46 gms of protein per day. So, if you choose a protein bar with 5-6 gms of protein content, that takes care of 10% of your daily protein requirement.

Also, keep in mind that real, wholesome foods are always better than bars. There are times when you are genuinely busy and can’t sit down for a proper meal. So, yes, munching on a protein bar seems easier, less messy way of getting some nutrition. But, at other times, remember that a protein bar can’t really replace real food.

There are protein rich foods like cottage cheese, Greek yogurt, eggs, turkey and options like edamame, quinoa, hummus, lentils, black beans and other types of beans that are rich in plant based protein.

A bowl of Greek yogurt with a handful of almonds, dates and banana would be a tasty alternative to a protein bar. Think about it!

If you are looking for a quick healthy bite with a decent mix of protein, healthy carbs and fats, try some of our vegan Sesame Peanut Ladoo (Sesame seeds, Peanuts and Jaggery) or gluten-free Besan Ladoo (Chick Pea flour, Musk Melon seeds, Ghee and Jaggery). Each ladoo is loaded with the goodness of 2.4 gms of protein, 10 gms of carbs and 6 gms of fat with just 100 calories.

Why switching from instant to brewed coffee is a smart move ?

Posted on by anshubhojnagarwala

If you have grown up in 80s, the chances are you have seen the classic instant coffee ad that goes ‘paparapa parapa paparapa parapa – taste that gets you starting up’. Not only most people in their 40s, 50s and 60s have watched this ad but have also grown up making coffee using this instant coffee powder. Yes, coffee for us meant, adding sugar and instant coffee to hot or cold milk. That’s how we have been drinking coffee, and that’s what I have known coffee to be in the 30 years of my life.

Even in Indian weddings, what is served as Espresso is basically instant coffee with hot milk and sugar.

It is only a few years ago that I discovered that there is coffee that doesn’t use instant coffee, and that you don’t need to stir instant coffee powder into milk and add sugar to have an awesome cup of coffee.

On a cold, rainy evening in Coorg, when I tasted local black coffee, my whole attitude towards coffee changed. I realised that I was handed a mug of freshly brewed coffee, and no wonder coffee was such a popular beverage in the world. I understood that life was much more adventurous and stretched beyond instant coffees.

Gradually, I seeped into the world of brewed coffees and started gathering knowledge about different coffee roasts, grind levels, brewing equipment and different ways of brewing coffee.

Firstly, let’s understand how instant coffee is made? Coffee cherries are picked and dried. The beans are separated and then they are roasted to a certain degree. Then these beans are grounded which is called Ground Coffee. After ground coffee is brewed, the liquid is cooled and spray dried; and the leftover solid residue or granules is your Instant Coffee.

So, instant coffee powder is brewed first, dried into a powder, which you again blend into your milk or water for your cup of coffee. It’s ready to serve. It’s an effortless way to have your coffee.

However, for a fresher and more robust taste of coffee one needs to have brewed coffee that is made fresh right from the beans. Essentially it is the extraction of coffee flavour from ground beans. This extraction of flavour can be done in multiple ways through various combinations of pressures and duration.

Well, you don’t need to be a coffee connoisseur to taste the difference between freshly brewed coffee and instant coffee.

Instant coffee tastes flat and has less amount of caffeine vis-à-vis ground coffee, as coffee extract is drawn out at high levels of heat or by making it sit overnight in the case of cold brew. The longer the coffee sits in the water, the more caffeine gets extracted. One cup of instant coffee contains 30-90 mg of caffeine while a cup of regular ground coffee contains 70-140 mg of caffeine.

Now, let us know the different methods of brewing ground coffee. Most of them I use at my home too.

Press using French Press – A very popular, no fuss equipment that you may have seen in coffee shops or hotel rooms. Just add 2-3 tbsp of coarse ground coffee in the glass pot, pour boiling hot water, stir with a spoon and press the plunger a little below the water. Check any Youtube video to know the correct method if you want.

After 4-5 mins, just pour out the coffee. It makes a robust cup of coffee.

Percolate using Moka Pot – We have a Moka Pot from Bialetti, but you can use the other ones in the market like Pedrini or Kabalo. This type of brewing uses a medium coarse ground.

Pour water in the lower pot, add ground coffee in the mid chamber and put it on the stove for 4-5 mins, where coffee with percolate and get collected in the higher chamber. This brew is usually strong and bitter, and you may need to dilute it by adding fresh hot water.

Pour over/Drip using Coffee Cone – If you watch K-dramas, you may have seen people pouring hot water evenly over coffee grounds in a filter paper. The brewed coffee drips slowly into the pot kept under the paper.

It uses medium fine ground and produces a more rounded cup of coffee than others.

Vacuum using Siphon – It’s a delight to look at this fancy coffee maker. Medium coarse coffee grounds are added to the upper chamber, through vapour pressure, hot water immerses the coffee, and when the heat cools down, the brewed coffee gets collected in the bottom vessel. The entire process takes 5-6 minutes and gives a more subdued and delicate coffee brew.

Espresso Coffee Maker – Till last year, we had been using a drip coffee machine, but when the time came to change it, we bought an Espresso machine from Nescafe and then Vero.

These coffee makers use pressed coffee or coffee pods or capsules packed with fine coffee grounds. Hot water is run through the packed coffee at high pressure and gives a concentrated coffee concoction, with a good layer of creamy froth on the top. It is a single cup serve, usually small. You can drink coffee as is in the form of espresso or dilute it to turn into an Americano.

There are a few more methods of brewing coffee, however we won’t go into them. So as I was saying, I had my first cup of brewed coffee in Coorg and then there was no looking back. Of course, my first cup had jaggery in it, but now I have progressed to non-sugary coffee. I like my coffee freshly brewed and black. Of course, there are times when I indulge in an Affogato, Vietnamese or cold coffee, but they are far and very few.

You are missing something in life if you haven’t had freshly brewed coffees. Trust me, and this is coming from someone who has known coffee only to be the instant kind. And I am telling you, instant coffee is like powdered juice that you can mix in water and drink. Compare that with freshly pressed juices. You got the drift, right?

In the beginning, if you find the brewed coffee too strong, do like what I did and add milk, jaggery or condensed milk. It won’t take you more than a few days to upgrade yourself to black coffee.  

Pair a cookie, date or a cake with your cup of sugarless coffee and let the strong, smooth flavour of the beverage fill up your spirit and brighten up your day.

How to regain strength after delivery – Health Tips for New Mothers

Posted on by anshubhojnagarwala

As soon as the baby is delivered, the mother thinks her most important work is over. Well, not actually. The newborn baby needs constant care, but more than that, it’s the new mother who needs care so that she can recover from delivery. Most women observe a confinement period of 30-40 days post-delivery where they keep themselves to a room and take that time to bond with their newborn, care for their body and regain post delivery strength.

Here are some ways on how to regain strength after delivery.

Drink milk

Post-delivery, a new mother feels hungry frequently as she is feeding her baby too.

Milk helps in keeping you full while providing you necessary calcium and proteins. However, if you are vegan or allergic to milk, take almond or soya milk.

Consume simple meals

It’s believed that what a mother eats, she passes on the newborn through her milk. Hence, she should refrain from eating foods that are difficult to digest by the newborn. So, avoid Indian spices, oil, flatulence causing vegetables like potato, cauliflower, cabbage, etc. and pulses and keep to simple meals like khichdi, roti, moong dal.

Ghee: Ghee is believed to help in digestion, reduces inflammation, good for joint pains. Hence, a new mother is fed ghee in the form of raab (a thick mixture made of roasted flour, ghee, jaggary, dry fruits) and Gondh Ladoos (ladoos made of whole wheat flour, gondh, ghee, nuts and seeds, spices).

Gourds and yams: Avoid flatulence causing vegetables like potato, cauliflower, cabbage, etc. and eat light vegetables like bottle gourd (doodhi), ridge gourd (tauri), elephant foot yam (suran), pear gourd (parval) and Indian round gourd/apple gourd (tinda).

Greens like fenugreek (methi) and spinach (palak) can also be taken as they help in lactation.

Fruits: Post delivery, you can eat sweet fruits like apples, papaya, chikoos. Sour fruits like mangoes, oranges are avoided. Banana is usually not given as it is cold in nature and can lead to cough. 

Lentils and pulses: Only split moong lentil is believed to be light enough for a new mother. However, avoid kidney beans and chickpeas or Bengal grams.

Spices: Generally, chillis and garam masalas are avoided. Spices like turmeric, cumin seeds and ajwain (carom seeds) can be eaten guilt-free. I used to eat grounded cumin seeds and carom seeds powder sauteed in ghee with powdered jaggery/sugar, dried ginger powder. It helps in digestion.

Drink water

Drink lots of water. Infuse it with tulsi leaves, ginger and dill seeds. It helps in digestion, improves immunity, keeps constipation at bay and increases lactation.

Take herbs

Dashmool Kadha: As the name suggests this powder is made of 10 powerful herbs and it has to be taken for 10 days post-delivery. It’s black and bitter, but the herbs help in cleaning the uterus and regaining its strength. Though my mother-in-law boiled the powder in water and gave it to me, it is available in liquid form too.

Ganthoda: Ganthoda is also called peepramul. I used to take ganthoda powder with warm milk in the last month of pregnancy, and also post pregnancy. It helps build strength. But do note, peepramul tastes weird in water. Take it with warm milk if you can.

Trifala Churn: If you feel constipated, take 1-2 tsp of trifala churn which is a mixture of 3 herbs with warm milk or water at night. 

Hirabol: It is a wonderful natural tree sap that not many people know about. It helps in joint pains. It comes in the form of rock which you can break into tiny pieces. Hirabol is bad for tooth enamel, hence you wrap a few small pieces in a lump of jaggary and swallow it. Hirabol capsules are available too. Take hirabol for a couple of months post delivery.

Dill: Dill helps in lactation. Consume dill greens or boil dill seeds in water, and drink the concoction for a few months.

Exercise

Most gynecologists recommend you to start a simple exercise routine after 20-25 days. If you have undergone a C-section, they might advise you to wait longer before you start exercising.

There is a loss of muscle tone during pregnancy which if not corrected can prove to be embarrassing later on. For example: most women experience bladder incontinence post natural delivery. Doing Kegel helps in strengthening your pelvic floor muscles.

Start with short walks, leg raises, side stretches, neck exercises, crunches etc. However, if you have had a C-section, crunches won’t be advisable. Ask your doctor, he/she can guide you.

This is how you can recover postdelivery. However, I would advise you to take it slow. One day at a time. Know your body first and act accordingly.