Winter is a time to get into warm snuggle clothes. Though it is colder outside and we need extra calories to stay warm. Amazingly, the body engine works better in winter and food is better digested. Every one tends to feel hungry. Any vegetable that takes time to grow, and in which the edible part grows beneath the surface is warming and a good vegetable to grow in winters. Root vegetables make excellent winter choices. It is the best time to improve ones immunity.

Dates are warm in nature and are highly recommended in the winter months. I would suggest having at least 2 dates everyday during winter season. They are good source of fiber, iron, magnesium, calcium and B vitamins. Since they are sweet in nature, they are also a good source of energy. Among spices mustard, ajwain (carom seeds) are valuable remedy for winter coughs and flu, stimulating appetite and digestion and increasing blood circulation. Methi (fenugreek seeds) dry or sprouted is beneficial in bone and joint problems that surface more in winters.

All animal foods fall into the warming category, including lean dairy, meat, fish and poultry. The most warming vegetables that are good for your body are root vegetables like carrot, potato, onions, garlic, radish, yams, sweet potato, beet root and winter greens like palak (spinach), methi, sarson (mustard green), radish leaves, pudina (mint) etc.

During evening hours in winter our dinner table is full of exciting colorful fruits and vegetable salad, which are mouth watering and increases one’s appetite and also promotes with over all wellness. In this months column, I would like to share few salad recipes with their calorie count to be eaten for lunch or dinner time or even as a appetizer before dinner to curb your hunger pangs so that one does not munch too much into junk food.

CHICKPEA SALAD

It has been researched that chick-pea diet can significantly slash bad LDL cholesterol levels. Reap the benefits of this refreshing salad.
PREP TIME :15 minutes
TOTAL TIME : 25 minutes
Serving : 8

• 1 can chick peas, rinsed and drained or chickpeas soaked over night and steamed in pressure cooker
• ½ small red onion, quartered and thinly sliced.
• ½ cucumber, peeled, seeded and chopped
• 1 roasted red pepper, chopped
• 3 plum tomatoes, chopped
• 2 Tbsp chopped parsley
• 2 clove garlic, chopped
• 3 tbsp lemon juice
• 2 tsp extra-virgin olive oil
• ¼ tsp salt

Combine all ingredients in large bowl. Toss to mix. Allow it to stand at room temperature for 10 minutes for flavors to blend.

NUTRITION
(per servings) 80 Cal, 3 gms protein, 14 gms carbs, 3 gms fiber, 1.8 gms fat, 0.2 gms saturated fat, 213 mg sodium.

CHICKEN AVOCADO SALAD

This salad makes healthy meat lovers delight.
Ingredients
PREP Time : 8 mins
TOTAL TIME : 15 mins
SERVINGS : 4

• 1 lb chicken breast cutlets
• 1 Tbsp olive oil
• ¼ tsp salt
• 2 tbsp cider vinegar
• 1 tsp Dijon miustard
• 8 cups baby spinach leaves
• ½ ripe avocado, cut into ½” cubes
• 4 cherry tomatoes, halved

1. PREHEAT grill pan on medium high heat for 2 minutes. Brush chicken with 1 tsp of the oil and sprinkle with half of the salt. Grill chicken 4 minutes, flip and continue cooking until centers are opaque and juices run clear, about 3 minutes longer. Cut into chunks.
2. TO PREPARE THE DRESSING: Combine vinegar, mustard, 1 tbsp of water and remaining 2 tsp of oil and 1/8 tsp salt in glass jar. Shake well.
3. TOSS spinach with2 tablespoon of the dressing in large bowl. Arrange chicken, avocado, tomatoes and cheese over spinach. Drizzle remaining dressing over salad and season with black pepper to taste.

Nutrition (per serving) 270 Calorie, 34 gm protein, 10 gm carbs, 5 gms fiber, 13.4 g fat

GRAPEFRUIT AVOCADO SALAD WITH SHERRY DRESSING

Ingredients
PREP Time : 20 mins
TOTAL TIME : 20 mins
SERVINGS : 4

• 1 Tbsp olive oil
• 1 Tbsp medium dry sherry or sherry vinegar
• 1 ½ tsp red wine vinegar
• ¼ tsp salt
• 1/8 tsp freshly ground pepper
• 1 pink grapefruit
• 4 cup colorful mixed baby greens
• 1 cup ripe avocaods
• 2 Tbsp chopped onions

1. Mix the oil, sherry or sherry vinegar, red wine vinegar, salt and pepper in a salad bowl with a fork.
2. Use a serrated knife to peel the grapefruit, cutting off most, but not all, of the white pith. Working over bowl, cut out the fruit from between the membranes. Add 1 ½ tbsp. of grapefruit juice to the dressing and mix well.
3. Add the greens avocado, red onions, and grapefruit sections to the dressing and toss gently to mix. Serve immediately.

NUTRITION (PER SERVING) 154 Cal, 2 gm protein, 19 gms carbs, 6 gm fiber, 9.2 gm sat fat

SALMON SALAD

A tangy mix of balsamic vinegar, Dijon mustard and sun dried tomatoes pair nicely with salmon for this omega-3-filled delight.
PREP Time : 15 mins
TOTAL TIME : 26 mins
SERVINGS : 4

Ingredients

• 3 Tbsp chopped dry-pack sun-dried tomatoes
• 3 Tbsp balsamic vinegar
• 2 tsp extra virgin olive oil
• 1 ½ tsp dried basil
• 1 tsp Dijon mustard
• 1/8 tsp salt
• 1 roasted red pepper, cut into small strips
• 4 oz button mushrooms sliced
• 1 small onions, minced
• 4 salmon fillet (3 oz each), skin removed
• 1 tsp Italian dressing

1. Place the sun dried tomatoes in a small bowl. Cover with boiling water. Allow to soak for 10 minutes or until soft. Drain and discard the liquid.
2. Whisk the vinegar, oil, basil, mustard and salt in a large bowl until smooth. Place the pepper and sun dried tomatoes and greens in the bowl but do not toss. Set aside.
3. Coat a medium non stick skillet lightly with non stick spray. Add the mushrooms and onion. Coat lightly with non stick spray. Cook over medium high heat for 5-7 minutes, or until soft. Remove to a plate to cool.
4. Wipe the skillet with a paper towel. Coat with non stick spray. Set over high heat. Lightly coat the salmon with non stick spray. Sprinkle with the Italian seasoning. Add the salmon to the skillet. Cook for 3 minutes on each side, or until the fish flakes away easily.
5. Add the mushrooms and onion to the reserved bowl. Toss to mix. Spoon the salad onto 4 plates. Top each with a salmon fillet.

NUTRITION (PER SERVING) 236 Cal, 21 gm protein, 12 gms fiber, 12.1 gm fat, 2.3 gms sat fat.

TOASTED ALMOND CHICKEN SALAD

Chives from your garden and crunchy almonds lend spice and crunch to this delicious dinner salad.
PREP Time : 20 mins
TOTAL TIME : 1 hr, 20 minutes
SERVINGS : 4

Ingredients

• 3 sm chicken breast halves
• 3 ribs celery, sliced
• 1 bunch chives, finely chopped
• ½ cup low fat plain yogurt
• ¼ cup light sour cream
• 2 tbsp silvered almonds, toasted
• salt to taste
• Ground black pepper
• 1 bag mixed greens

1. Coat a nonstick skillet with cooking spray and place over medium high heat. When it is hot, add the chicken and cook for 4 minutes per side, or until the juices run clear. Remove the chicken from heat and let it rest for at least 10 minutes. When they are cool, chop the chicken breast into pieces.
2. Combine the chicken, celery, yogurt, sour cream in a large bowl. Mix lightly
3. Cover and refrigerate for at least 1 hour. Add the almonds and salt and pepper to taste. Serve on a bed of greens.

177 Cal, 25 gms protein, 8 gms carbs, 3 gms fiber, 5 gms fat, 1.7 gms sat fat.

For any health related query, e-mail the writer at info@wellnessbeyonddiet.com
She can also be contacted at 08427162181

Cholesterol is one of the leading health problems in India. Few of the high cholesterol risk factors such as family history and age can’t be controlled. How ever, many life style choices can be changed to lower it. Reducing your stress is also a key factor in maintaining a healthy lifestyle. Every one, today is caught up in materialistic modern life, to reach working deadlines, family needs and household responsibility – perhaps in buying a house or even looking into academics of children, to make sure they are faring well and progressing towards the right path in life. During stressful time, chemical messengers are released. If you over eat, smoke or turn into a couch potato in response to high anxiety, you are giving into unhealthy lifestyle habits that can raise level of LDL’s and also erode level of HDL’s. One such theory is, stress hormone increases the fuel available to the body by flooding it with glucose while at the same time inhibiting insulin production. This then prevents cortisol from being stored and instead encourages it to be used immediately. But if this energy is not used because we are not physically active then it may build up eventually leading to the formation of fat tissues and eventually cholesterol in arteries.

One can get into many activities to manage your stress, such as going out for walk or joining a gym, involving into few of the yoga exercises, practicing deep breathing exercises, talking to a

friend, practicing time management and above all changing one’s diet to bring in a complete life style change.

Eat Heart Healthy diet

To lower cholesterol eating a dietary pattern that emphasis on fruits, vegetables, whole grains, low fat dairy products, poultry, fish and nuts. Red meat along with sugary food and beverages should also be limited. Saturated fats found in red meat and dairy products raise your total cholesterol and also the bad cholesterol especially LDL. Look in for leaner cuts of meat, low fat dairy (skim or double toned milk). Food higher in polyunsaturated fat (PUFA) include a number of plant based oil as well as fatty fish such as salmon, mackerel, herring and trout. Other sources include some nuts and seeds such as walnuts and sunflower seeds, tofu and soya beans. Many diet fit that pattern including DASH – DIETARY APPROACHES TO STOP HYPERTENSION. This can be easily adapted based on your cultural and food preferences.

Get Moving

Being physically active is also important to prevent heart disease and stroke. 40 minutes of aerobic exercise of moderate to vigorous intensity done 3-4 times a week is enough to lower both cholesterol and high blood pressure. Brisk walking, swimming and bicycling are few good examples. To stay motivated, find an exercise friend or join an exercise group. Any kind of activity is helpful. Even taking the stairs instead of elevator or doing few sit-ups can also make a difference.

Legumes

I would recommend to combine legumes with easily digestible whole grains like rice or quinoa. You can also well combine them with fruits, vegetables, nuts or whole grain as they would not bother you as much as you eat them sporadically.

Include Soluble Fiber

There are two types of fiber soluble and insoluble. Both are considered heart healthy. But soluble fiber gets solubilized in the blood and lowers your LDL level. It also helps to lower sugar levels in diabetes. Add soluble fiber to your diet by eating oats in breakfast and adding oat bran to your meal. Lentils and whole fruits along with peels are good examples of soluble fibers

Add whey Protein

Whey protein is one of the two proteins in dairy products. It is the left over translucent water in making cottage cheese (paneer). Whey protein may account for many of the health benefits attributed to dairy. For better results one can also add oat bran to the whey water.

Quit Smoking

Quitting, improves your HDL cholesterol level. It has been observed that within 20 minutes of quitting, your blood pressure and heart rate decreases. Within one year your risk of heart disease is half than that of a smoker. Within 15 years, your risk of heart disease is similar to some one who never smoked.

Lose Weight

Carrying even a few extra pounds contributes to higher cholesterol. Losing 5-10% of your weight can also improve cholesterol level. Start by evaluating your eating habits and daily routine. Consider your challenges to weight loss and try to over come them. Small changes help, if you are busy in your work schedule and don’t have time to prepare your meal, pack some thing healthier for home. For snack munch on carrot sticks, seasonal fruits and berries or air popped popcorns instead of potato chips and look for ways to incorporate more activities into your daily routine.

I feel eating right diet is like a bank account. Good food choices are good investments for over all well-being of every individual.

After a blow of hot dry summer months, when the monsoons come in we receive a sigh of relief from scorching heat. While there is cool breeze in the air, our eyes pop out for fried fritters (Pakoras, samosas, kachori). At the same time rains may bring with it a series of infection and occasional flu. It is this time, when people start facing allergy problems, running nose, skin related issue, itchy and watery eyes are few of the allergies heard of during monsoon phase. Damp and filthy conditions in monsoon play a host for many disease-causing germs, which cause serious health issues. Malaria, Typhoid, Hyphae and conjunctivitis are some of the frequent health problems faced by many people. We feel bloated most of the time and always complain of loss of appetite. Water available in the reservoir during monsoon is comparatively heavy to digest and the metabolism is sluggish. Under such circumstances, Ayurveda describes aggravation (vitiation) of vata and accumulation of Pita in rainy days. Space, air, water, fire and earth called the pancha mahabhootas (five primordial elements) from our body and souls, controlling these elements are three doshas – vata (denoting movements), Pitta (denoting transformation) and kapha (denoting stability), which helps maintain equilibrium. The monsoon season sees a rise in vata, which has properties of coolness and lightness. This increase causes dryness in the body and an imbalance in secretion of digestive juices, thereby compromising our metabolism.

Depending upon the constitution of an individual’s body, it may have no effect or as generally observed it can result in everything from joint pain and muscle weakness to flatulence. To control vata as well as combat its effect on our health, Ayurveda recommends that you consume and avoid certain foods.

1. Drink warm beverages : add mint or ginger or dry ginger powder to tea.
2. Moon dal is easier to digest: Garlic, pepper, ginger, asafoetida, turmeric, coriander and cumin enhances your body’s digestive power and improves immunity.
3. Vegetables recommended during rainy days would be okra (bhindi), bottle Guard (dudhi), brinjal (roasted baigan), bitter gourd (kerela). Fruits include Pomegranate, bananas and berries are ideal for monsoon. Include a couple of dates everyday for iron and energy requirements.
4. Non vegetarian should include lighter meat preparation like soups and stews Rather than heavy curries.
5. Over all astringent, mildly bitter and mildly pungent food work best in Monsoon season. 6. Drink boiled water and its variant.
6. Make a ginger paste with a pinch of rock salt, hint of lemon and sugar to taste and eat it before each meal or at least before breakfast. One can also include thin slices of ginger in your meal.
7. Rum and sweet red wine are ideal replacements for alcohol like beer & gin.

Finally garlic petals greatly aid digestion and controls vata and dosha.

Food to be Avoided:

1. Avoid eating food outside during rainy season. Avoid fish and prawns (sea food) during monsoon, as it is their breeding time.
2. Always keep in mind that vegetables you purchase are fresh. It is advisable to buy vegetables for every two days instead of buying for the whole week.
3. Fried fritters, be it in any form as pakoras, kachori/samosa, chat, indo-chinese leafy vegetables and sea-food.
4. Oils : Heavy oils like mustard and sesame should be avoided during monsoon as they render the body vulnerable to infection. Oils used for cooking during the monsoon season are dry oil like corn or light oils like olive oil.
5. Ice from non-distilled water, kulfis and golas should be avoided.
6. Juices and cut fruits available at the vendors should be avoided and fruits should be eaten fresh to avoid all kinds of contamination.
7. From our toddler days to late teens, we have been instructed by our mothers about the importance of eating green leafy vegetables. But during monsoon season they are best avoided because the dampness, dirt and mud present in the leaves make them susceptible to many germs, leading to different stomach infections.
8. Aerated Drinks These drinks reduce minerals in our body, which in turn lead to reduction of enzyme activity. This leads to weak digestive system. Always keep a bottle of water or lemon green tea handy.
9. Individuals who suffer with skin allergies during monsoons must avoid spicy Food as this raises body’s temperature and stimulates blood circulation and leads to allergies and skin irritations.

The food aid lifestyle should be such that vata and pita should be well balanced. Following these guidelines help you stay safe and healthy during monsoons. Always binge on nutritional food and be hygienic by taking necessary precautionary measures.

Diabetes is a disease in which blood glucose or blood sugar levels are too high. Glucose comes from the food we eat. Insulin is a hormone that helps the glucose move into the cells to provide them with energy. With type I diabetes our body does not make enough insulin. With type II diabetes, the most common type, body does not make or use insulin well. Without insulin the glucose stays in the blood. One can suffer from pre-diabetes. This means that blood sugar is higher than normal but not high enough to be called diabetes. Pre-diabetes put you at higher risk of getting type II diabetes. Diabetes can also cause serious health problems like heart disease and stroke. Pregnant women can also suffer from diabetes, called gestational diabetes. Exercise, weight control and sticking to your meal plan can help control diabetes.

A diabetic diet is simply a healthy eating plan that is high in nutrition, low in fat and added sugar and moderate in calories.

Diet Tip:1 Choose high fiber food

Carbohydrates have a big impact on blood sugar level – even higher than proteins and fat. Its best to limit highly refined carbs like white bread, pasta and rice as well as soda, candy and snack food. Focus on high fiber complex carbs – also known as slow release carbs.

Glycemic Index and its effect
High glycemic food spikes blood sugar rapidly while low glycemic food has the least effect. Low glycemic food takes longer to digest so sugar is absorbed more slowly into the blood stream.

Few principles of low-glycemic eating

1. Consume non – vegetables and fruits such as apples, pears, peaches, berries and papaya.
2. Consume grains, least processed grains such as whole grain flour for chapattis, broken kernels of wheat for porridge, multigrain flour from different nutrient dense grains or natural granola and breakfast cereal.
3. Limit refined grain products where nutrients from germ and bran is completely removed during processing such as those in white pasta and white breads.
4. Consume lean part of protein from animal source and include more from vegetable origin as pulses and lentils.
5. Eat only, when hungry and limit your portion sizes to your calories required per day.

Few more points to remember while cutting down on sugar.

1. Limit yourself on soft drinks and soda.
   There was a recent study found that each 12 oz serving of a sugar sweetened beverage you drink a day, your risk of diabetes increases by about 15%. Try with sparkling water with a few drops of lemon or lime. Reduce the amount of sweeteners you add to tea and coffee drink.
2. Read labels carefully and consider low sugar products and consume fresh or Frozen ingredients instead of canned goods.
3. Add table sugar to your drinks instead of consuming already added ones in drinks. Purchase unsweetened ice tea, plain yogurt. One is likely to add less sugar than the package one.
4. Reduce the amount of sugar in the recipes by 1/4th to 1/3 rd. If a recipe ask for 1 cup of sugar, use 2/3rd or ¾th cup instead. One can also add sweetness with cinnamon, nutmeg, or vanilla extract instead of table sugar.
5. Look for hidden sugar on the label.
   Manufacturers should provide with the total amount of sugar per serving. Added sugar should be included in the ingredient list. A wise approach is to avoid products that have any of these products in the ingredient list like invert sugar, high fructose corn syrup, sucrose (table sugar).

Fruits and vegetables are often times discussed as a power-house of nutrients. Many times, fresh herbs are usually forgotten on this list. Mint takes precedence among all the herbs, however they can be just as essential to a healthy diet as fruits and vegetables and can offer a wide array of health benefits. Mint is a tender herb and best to add either raw or near the end of cooking in order to maintain their delicate flavor and texture. Ancient Greeks and Romans use mint leaves to relieve pain and has been used in naturopathy to alleviate indigestion. Mint leaves are also used as a digestive aid. Oil present in the leaf relaxes the muscular lining of the digestive tract, relieving cramps, gas and also alleviating indigestion.

The strong aroma of mint is very effective in clearing up congestion of the nose, throat and lungs, which gives relief from the respiratory disorders that often times result from common cold. As mint cools and soothes the throat and other respiratory channels it relieves the irritation, which causes chronic coughing. This is the main reason that many of the balms are based on the composition of mint as their main component.

Mint oil is also a good antiseptic. Mint juice is an excellent cleanser. It soothes skin and helps to cure infections and also helps to reduce pimples. Even just the smell of mint oil or freshly crushed mint leaves is effective remedy for nausea. It is also a great appetizer or a palate cleanser and it helps to promote digestion. Mint also plays an important role in improving the oral hygiene. Since it has germicidal qualities and quickly freshens the breath, it adds to oral care by inhibiting harmful bacterial growth. Now a days mint is one of the most common elements in tooth- paste and mouthwashes and other dental hygiene products. The easiest way to get good results is to chew on the leaves.