How to introduce celery to a “picky eater” ?

Oh dear, I totally understand . I feel you !
Its sooooo frustrating when kids don’t eat what they should be eating…
Commercials, they have been watching on their ‘Stupid’ shows are not helping either.
All those sugar laden, high calorie, high fat, artificially flavored goodies are constantly bombarded on their innocent minds….
No matter what you do, your picky eater outsmarts you by not trying anything new ..Until Now….

Here’s a simple, easy, quick solution…

How about trying this super healthy, sweet tasting, naturally flavored, yummy smoothie?

CalerySmoothieblogLet Mama bear (in YOU) be happy and do her special victory dance !!!
Because you won, by feeding these nutritious ingredients…

Why Celery?
Celery is rich in phytonutrient antioxidants that contain anti-inflammatory properties. It is good source of many beneficial vitamins and minerals. According to Parentinghealthybabies.com “Serving your child celery on a regular basis will ensure the supply of essential antioxidants that protect against various diseases and cell and DNA damage caused by free radicals.” Celery seeds can be used as remedy for indigestion.
Celery is excellent for adults. It has anti-inflammatory properties that help to reduce swelling and pain around the joints. Celery sticks acts as a diuretic, which helps to remove uric acid crystals that build up around the body’s joints. It is rich in fiber thus helping cardiovascular health. Fiber is very useful for its digestive benefits. It helps keep your bowel movements regular, thereby reducing constipation.
There are so many more health benefits of celery that can I cannot stress enough how important it is to have celery in your regular diet.

Why Banana?
Bananas are well known for their potassium content, the potassium in bananas can help prevent muscle cramps after exercise. Banana contains vitamin C, vitamin B-6, manganese and fiberA banana provides some iron, magnesium, calcium and phosphorus as well as vitamins A and E, folate, carotene and choline. Bananas also contain trace amounts of many amino acids.

Most importantly, For an adult a banana in morning will start your day off right and will give you the energy to make it through to lunch without snacking.

Why orange Juice?
Orange juice is quickest easy way to get your daily dose of Vitamin C and it tastes awesome. It gives a fresh, citrusy-sweet and sour taste to smoothie.CelerySmoothieNutrition

Why Almonds?
Almonds are extremely good for your heart. Almonds are rich in the vitamins and minerals that help build a healthy heart, especially vitamin E. It contains many protective nutrients – calcium and magnesium – for strong bones. Almond contains phytochemicals, which may help protect against cardiovascular disease and even cancer. Most of the fat in almonds is monounsaturated, also known as the “good” fat. This little nut is also loaded with minerals like phosphorus and zinc, as well as lots of healthy fiber.

Now why Ginger ???
I love ginger … its smell and its taste… but not sure about you, so kept it optional.
But if you are nutrition crazy like me, you will love it anyway.

Ginger has anti-inflammatory anti-oxidant properties. Ginger is always a goto for any kind of indigestion problems like nausea, stomachache, vomiting. Gingerol, from ginger has powerful medicinal properties. It is used as remedy for cold and cough paired with honey.

Ginger has been shown to lower blood sugar levels and improves various heart disease risk factors in patients with type 2 diabetes. Ginger may lower cholesterol levels. Ginger contains a substance that may helps prevent Cancer and it may improve brain function.

For, instructions on How to make … check the video below

 

Do you want to get smarter?

Ugh … Ufff .. Forgot the keys, Forgot to call , Forgot the appointment, Forgot the meeting…
Does this happen with you ? Do you feel that your tired brain is not responding properly?
You don’t feel enough smart because there is so much to do? Balancing every front isn’t easy.

I hear you, I can completely understand. I am here to help you. You can feed your brain proper nutrition and get smart. Side effects are, you will lose weight, eat and be healthy.

kale5ingredient

I have started KISS nutrition smoothie series… don’t get excited, KISS is “Keep It Simple,Stupid”

Ingredients – Kale, Banana, Orange Juice and Walnuts.

Why Kale?
Kale is known to be one of the most healthiest, nutrient dense vegetables of all. Kale is rich in antioxidants, phytochemicals and fiber. Kale is also an excellent source of protein and a good source of dietary fiber. Each serving of kale has 1g of dietary fiber. We don’t usually think of our greens as sources of healthful fats. But kale is actually a great source of alpha-linoleic acid (ALA), a type of omega-3 fatty acid. Kale is perfect brain food with combinations of nutrients needed for brain health.
For more details, https://sonamotivates.com/2015/07/05/kale-nutrition-powerhouse/

Why Banana?
Bananas are well known for their potassium content, the potassium in bananas can help prevent muscle cramps after exercise. Banana contains vitamin C, vitamin B-6, manganese and fiberA banana provides some iron, magnesium, calcium and phosphorus as well as vitamins A and E, folate, carotene and choline. Bananas also contain trace amounts of many amino acids.

Most importantly, a banana in morning will start your day off right and will give you the energy to make it through to lunch without snacking.

Why orange Juice?
Orange juice is quickest easy way to get your daily dose of Vitamic C and it tastes awesome. Green, leafy vegetables like Kale are best eaten in combination with fruits or veggie having Vitamin C because iron absorption in the body is improved by Vitamin C.superfoodsmoothie

Why Walnuts?
To remember why are walnuts so special, face the fact that they literally look like brain. They have a significantly high concentration of DHA, a type of Omega-3 fatty acid. Among other things, DHA has been shown to protect brain health in newborns, improve cognitive performance in adults, and prevent or improve age-related cognitive decline. They are exceptionally rich in antioxidants, vitamins and minerals.

Now why Ginger ???
I love ginger … its smell and its taste… but not sure about you, so kept it optional.
But if you are nutrition crazy like me, you will love it anyway.

Ginger has anti-inflammatory anti-oxidant properties. Ginger is always a goto for any kind of indigestion problems like nausea, stomachache, vomiting. Gingerol, from ginger has powerful medicinal properties. It is used as remedy for cold and cough paired with honey.

Ginger has been shown to lower blood sugar levels and improves various heart disease risk factors in patients with type 2 diabetes. Ginger may lower cholesterol levels. Ginger contains a substance that may helps prevent Cancer and it may improve brain function.

How to make?
Check the video below.

Vow!!! Getting all this goodness in just one glass…. Such a morning routine will set You for Winning everyday. …

For more such helpful, healthy and hassle-free tips, subscribe to our blog and join us on Facebook.

 

 

Stop Eating Breakfast ! Start Drinking…

New Years party invitation… You were so ready to have Blassssstttt and eat, drink and get drunk. You have this strapless black, body hugging, silky, elegant dress studded with a diamond lace ready for you to ROCK. You have been, wanting to wear this on such a special ocassion… Only to find out YOU don’t fit in it any more…. somehow you managed to kick the thought out of your mind and still went ahead to the party with another dress ….
But You couldn’t rock the party and You couldn’t ignore the fact that you have put on….

Has this ever happened with You? It has happened with me before till I found out this one true solution.

First you have to understand there is no MAGIC PILL…. The answer lies with ONLY and ONLY real

Fresh produce
BEST wayto incorporate abundant fresh produce in your daily diet is SMOOTHING….

I have started this 4 ingredient smoothie recipe regime..
It’s easy, simple, extra fast and yummy…
Spinana Smoothie – Spinach, Banana, Orange Juice and Almonds.

Why Spinach?

Spinach is high in nutritional value. It is rich in antioxidants and iron. Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folic acid. It is good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach.
I can keep going on and on with its nutrition but I am sure you are already convinced about the goodness of this Popeye’s Super green juice….spinanan smoothie nutrition

Why Banana?
Bananas are well known for their potassium content, The potassium in bananas can help prevent muscle cramps after exercise. Banana contains vitamin C, vitamin B-6, manganese and fiber. A banana provides some iron, magnesium, calcium and phosphorus as well as vitamins A and E, folate, carotene and choline. Bananas also contain trace amounts of many amino acids.

Most importantly, a banana in morning will start your day off right and will give you the energy to make it through to lunch without snacking.

Why orange Juice?
There’s a compound in spinach called oxalic acid, which blocks the absorption of calcium and iron. An easy way to solve this problem is to pair spinach with a food high in vitamin C. Needless to say Orange juice is quickest easy way to get your daily dose of Vitamic C and it tastes awesome.

Why Almonds?
Almonds are extremely good for your heart. Almonds are rich in the vitamins and minerals that help build a healthy heart, especially vitamin E. It contains many protective nutrients – calcium and magnesium – for strong bones. Almond contains phytochemicals, which may help protect against cardiovascular disease and even cancer. Most of the fat in almonds is monounsaturated, also known as the “good” fat. This little nut is also loaded with minerals like phosphorus and zinc, as well as lots of healthy fiber.

For, instructions on How to make … check the video below

Vow!!! Getting all this goodness in just one glass…. Such a morning routine will set You Winning everyday. …

For more such helpful, healthy and hassle-free tips, subscribe to our blog and join us on Facebook.

 

Fresh Vs. Frozen produce

Is frozen produce as good as fresh???? 

You Had a loooong exuasting day at work. Its already dark and biting cold out……
You want to reach home, get cozy and have a hot piping soup for dinner.
And what??? you remember… no grocery shopping over weekend because of harsh weather conditions…. so  no vegetables to add to soup … You decide to drive to the supermarket on your way back but in vain…. they hardly had anything left. Just the worn out, wilted leafy greens…. Now what???

Winter months in up North and Summer months down south make us struggle to get our fresh produce at reasonable rates. Most of the seasonal farmers’ market close during these peak winter and summer months, living us with hardly any options.

It is not unusual to prefer fresh produce over frozen.
Frozen foods are considered most unhealthy, chemically treated and flavorless and do not promote healthy eating habit.Until recently, I was very skeptic about frozen produce. Little research convinced me that frozen produce is not bad either rather it might be a great option.

In March 1998, Food and drug administration (FDA) indicated that frozen fruits and vegetables are equivalent to fresh product and may exceed the fresh product under certain circumstances.

Scientists have used flash freezing technique to freeze vegetables and fruits.
Clarence Birdseye invented flash freezing technique. He found out that preserving vegetable by rapidly freezing them at extremely cold temperatures retains its taste and turgor.This concept inspired massive frozen produce business.

In commercial processing, foods are flash frozen to maximize nutrient retention.
It also helps in keeping the food fresh and flavorful. Frozen vegetables are picked and frozen at peak of their ripeness retaining their nutrients and flavor. Before flash freezing, vegetables are blanched with hot water to kill bacteria. On the other hand fresh produce loses its nutritional value and flavor if not used quickly.

Frozen vegetables are good for cooking but not recommended for salads or raw eating. Frozen fruits can be used in baking. Frozen berries serve the purpose of quick and nutritious dessert and great addition for smoothies/ juices.

In conclusion, frozen produce is better option for off season and definitely serves the purpose of adding recommended 5-8 servings of fruits and vegetables a day.
Undoubtedly fresh produce is best in ideal situation but frozen vegetables and fruits are not bad either.

 

Next time when you grab the frozen slob of spinach instead of those fresh green beautiful looking leaves, be assured you are still doing the right thing. Eating vegetables and fruits is very important for good health and there is undeniable way to it…..

Therapeutic Lifestyle Changes (TLC)

Therapeutic Lifestyle Changes are the changes in diet and lifestyle that can help you lower cholesterol. They are precisely based on diet, exercise, weight reduction and cessation of smoking. 
Therapeutic Lifestyle Changes (TLC) is the National Cholesterol Education developed by a division of National Institute of Health.

Dietary Strategies:

  • Saturated fats < 7% of total calories
  • Dietary cholesterol < 200 mg /day
  • Fat intake of 25 to 35% of total calories
  • Replace saturated fats with carbohydrates from whole grains, legumes and fruits.
  • Replace unsaturated fats from fish, vegetables oils and nuts.
  • Avoid food products with trans fatty acids.
  • Choose foods high in soluble fibers like oats, barley, beans and fruits.
  • Consume food products containing added plant sterols or stanols regularly.
  • To reduce Blood pressure chooses diet high in fruits and vegetables, low fat milk products and nuts and whole grains.
  • Limit sodium to 2400 mg/day.
  • Fish can be consumed regularly.
  • If alcohol is consumed, it should be 1 drink daily by women and 2 drinks daily by men.

Lifestyle Choices:

  • Smoking Cessation
  • Physical activity: At least 30 minutes of moderate intensity endurance activity should be undertaken on most days f the week.

Weight Reduction: Goal of Weight management should be to prevent weight gain, reduce body weight and maintain lower body weight for long time.

Implementing a Heart Healthy Diet:

Making few changes in normal diet can be enough in implementing heart healthy diet. Focusing on ‘What can be eaten’ instead of ‘what cannot be eaten’ would be correct and beneficial approach.
Bread, Cereals and Pasta:

  • Choosing whole grains and pasta. Reading nutrition label will help. Choosing the product, whose first ingredient is labeled as “whole wheat” and not as “enriched wheat flour.”
  • Avoiding food products with trans fatty.

Fruits and Vegetables:

  • Stocking lots of fruits and vegetables at home will make it easier to make healthful choices
  • Incorporate at least one or two servings of fruits and vegetables in each meal.
  • Choose canned products carefully, they may be high in sodium.
  • Restricting high sodium food such as pickles, olives, sauerkraut and kimchi.
  • Avoiding French fries and fast food restaurants.

Lunch and Dinner Entrees:

  • Limit meat, fish and poultry servings to a maximum intake of 5 ounces per day.
  • Select lean cuts of beef such as sirloin tip, round streak, and arm roast and lean cuts of pork such as center cut ham, loin chops and tenderloin. Trim visible fats.
  • Select extra lean ground meat. Use lean ground turkey without skin added instead of ground beef.
  • Limit cholesterol rich organs meats (liver, brain, sweetbreads) and shrimp.
  • Limit egg yolks to no more than 2 per week as yolks are very high in cholesterol.
  • Include more vegetarian entrees or legumes dishes to boost soluble fiber and lower saturated fat intakes.
  • Restrict following high sodium foods: Cured or smoked meats such as beef jerky, bologna, corned or chipped beef, frankfurters, ham, luncheon meats, alt pork and sausage. Salty or smokes fish like anchovies, caviar, salted or dried cod, herring sardines and smoked salmon. Packaged canned or frozen soups, sauces and entrees.

Milk Products:

  • Including fat free or low fat milk, yogurt, or cottage cheese in each meal.
  • Using yogurt or fat free sour cream to make dips or salad dressings.

Fat and Oils:

  • Add nuts and avocados to meals to increase mono saturated fat intake.
  • Include vegetable oils in salad dressings and recipe such as canola, corn, olive, peanut oil, safflower, soybean, sesame and sunflower oil.
  • Avoid stick margarine and solid vegetable shortenings.
  • Avoid products that contain tropical oil like coconut, palm, and palm kernel oil.

Spices and Seasonings:

  • Use salt only at the end of cooking.
  • Spices and seasonings improve the flavor of foods without adding sodium. Use of garlic, basil, ginger, cumin, curry powder, chili powder, lemon, mint, oregano, rosemary and thyme enhances flavor cutting down on salt.
  • Check sodium content on labels.

Snacks and Desserts:

  • Select low sodium and low saturated fat choices like unsalted pretzels and nuts, plain popcorn, and unsalted chips and crackers.
  • Choose fruits as dessert.
  • Enjoy Angel food cake, which is made with egg yolks and added fats.
  • Select low sodium frozen desserts such as sherbet, sorbet, fruit bars and some low fat ice creams.

 

Smoothie – A Healthy way to go….

Juicing and/or Smoothie making
A step towards Healthy lifestyle.

Is this just a new trend or real breakthrough???
How true are the claims made by infomercials???? Do they hold any truth or they are mere hoax? Is it unnatural to gulp these juices down the throat when Mother Nature has provided us with beautiful set of teeth and around 2000- 8000 taste buds to chew and enjoy the food?

Started my Research….
I came across an outstanding documentary ‘Fat, Sick and nearly Dead ’ by Mr. Joe Cross. http://www.fatsickandnearlydead.com/. FAT, SICK & NEARLY DEAD is an inspiring film that records Joe’s personal mission to regain his health. With doctors and conventional medicines unable to help long- term, Joe turns to the only option left, the body’s ability to heal itself. He trades in the junk food vowing only to drink fresh fruit and vegetable juice for the next 60 days. What emerges is nothing short of amazing – an inspiring tale of healing and human connection.

Got Inspired !!!!
I was inspired by 
this documentary and decided to get juicer but after little research decided to buy smoothie maker instead. Hence we brought ‘Vitamix’ smoothie maker. http://www.vitamix.com/.

Why Vitamix?
Clearly, A traditional Juicer separates the juice and the pulp, retaining only partial nutritional content of the fresh produce.  The Vitamix makes juice smooth and full of pulp, while keeping all the vitamins, minerals and fiber from fruits or vegetables intact. Isn’t it exciting?

Fresh Produce… Fresh Produce….More fresh Produce…
First few weeks I preferred fruit smoothies, which worked perfectly well for me and my family. Then I started experimenting by adding vegetables and still enjoyed the taste of smoothies. Before we knew, fresh produce from our refrigerator started disappearing. I was amazed how much fresh produce we started consuming. 

Benefits I felt….
I started noticing difference in our energy levels and healing from common illnesses.  Undeniably we caught common cold or cough during season but the recovery time was much faster.

Few tips from my healthy lifestyles are:
1 . A weekend trip to Farmers market and staking on lots of fresh produce is mandatory.
2.I would buy beets and calabash/bottle gourds in bulk, cut them in small cubes and store in freezer to add to smoothies.
3.Buying mixed berries frozen or fresh ones are great for adding little tartness to the smoothies.
4.I also add nuts like almonds, cashews or walnuts to smoothies
5.Adding seeds like chia seeds, hemp seeds or flax seeds for that extra nutrition.
6.For additional protein surge add tofu or protein powder, which can be easily found in health food store and super markets.

Lets do the math;
Can a person consume all of the above healthy alternatives in single day more precisely in single serving? Of course not ! it is almost impossible, but a healthful smoothie can make it happen.
It is not only easy but also very convenient way of achieving good health!

All About Bread !!!

Its Family dinner time… Me, my husband and both our kids are at dinner table. I have cooked a delicious piping hot mixed vegetable curry and set it on table with beautiful garnishing of cilantro. The dinner table is set and instead of  our usual roti bread.. suddenly, I took out the frozen bread named “Ezekiel bread” from refrigerator.

Aren’t bread supposed to be gotten fresh from deli….

 With so many meals including breads and sandwiches for kids I was trying to find a healthy bread for my kids and Universe came to my rescue. While browsing for some food related news(since food and nutrition is my passion) I came across the “Food Babe” –Vani Hari and I was dancing , jumping , singing with joy.

Ezekiel Bread – for caring moms who want to feed good food to their kids


Ezekiel bread is extremely nutritious for several reasons.

  • Unlike most bread Ezekiel bread contains no added sugar.
  • Ezekiel bread contains several different types of grains like Wheat, Millet, Barley and Spelt and legumes like Soybeans and Lentils.
  • Source of Complete Protein – Rated 84.3% as efficient as the highest source of protein (comparable to that of milk or eggs)
  • Contains 18 Amino Acids – Including all 9 essential amino acids
  • Increased Digestibility – Sprouting breaks down
starches in grains into simple sugars so your body can digest them easily.
  • Increased Absorption of Minerals – Sprouting breaks down enzyme inhibitors, so your body can more easily absorb calcium, magnesium, iron, copper and zinc.
  • Increased Vitamin C – Sprouting produces vitamin C.
  • Increased Vitamin B – Sprouting increases the vitamin B2, B5 & B6.
  • Great source of Fiber – Combining sprouted grains and legumes gives a good amount of natural fiber in each serving.

Are they yummy.. Best tasting…
ummm.. it really depends on your taste buds. We are so used to eating sprouts and fresh produce. We actually liked it. But few friends of mine hated it… So you be the best judge but please give it a try..It’s worth it.

What more do we moms need to know more about bread?
Oh ya!!! of course !!! absolutely no chemicals and preservatives …
made with the best basic ingredients. Isn’t this dream come true?

Danger !!! Danger !!! Danger !!!!
Remember, everything in moderation. Its still a bread with wheat in it. So just because its good doesn’t mean we can go all foody …. over it.

Watch the serving size .. top it with yummy fresh produce and enjoy !!!!!