In Health Tips On 01 June 2017
We have all seen by now the danger of being overweight. Obesity cause high blood pressure, heart disease, diabetes & many other health related problems which can be fatal in the long run. Being underweight on the other hand is another health hazard, causing fatigue, predisposition to disease, infection, hair & skin problems. How do you strike a balance ? Regardless of our body weight, we need to eat certain foods in specific proportions every day. The various foods can be divided seven groups. The first group consist of milk & its products. An adult requires 2 to 3 servings of milk or milk products everyday & a child need to have a minimum 4 servings of milk daily. Besides providing good quality protein, milk also gives us calcium (for the bones & teeth) & vitamin B complex. The second group contains fats & oils (like butter, cream, vanaspati, ghee). The minimum daily fat/oil intake should be 3 teaspoons. This is chiefly the energy providing group. The third group is that of cereals. These are valuable for protein, Iron, vitamin B complex & calories. They provide roughage that allows easy bowel movement & keeps the digestive system in order. Items include various types of bread, chapattis, idli%u2019s, dosa, macaroni, noodles, rice etc. any of these should be taken in every major meal i.e 3 servings per day. The fourth group is that of proteins (body building) it contains lean meat, fish, chicken for non-vegetarians & nuts, dals & beans for vegetarians. One to two servings from this group is a must in our daily routine. The fifth group is a provider of vitamin A (for eyes) & iron (blood formation). This includes all the green leafy vegetables & other vegetables like spinach, methi, collards, iceberg lettuce, romaine lettuce, kale, sweet potato, pumpkin, carrot, broccoli, tomatoes, red bell peppers, etc. Besides maintaining the health of eyes & the skin, these vegetables have roughage enough for regular elimination (bowel) habits. 1 or more servings of this group are essential in our daily routine. The sixth group contains all the remaining vegetables & fruits. This vegetables & fruits include apple, strawberries, kiwi, avocado, pineapple, beetroot, papaya, yellow peppers, etc. One or more servings of this group is also essential in our daily routine. This group is a provider of all the vitamins & minerals that are essential for the normal functioning of our body system, which in turn is responsible for the healthy glow on our face, shine in our eyes & the health of our hair. The last group is an important group, since it provides us with vitamin C. This vitamin is necessary for the health of our gums & blood vessels. It also protects us from contracting any kind of infections, especially cold & cough. Vitamin C sources are all citrus fruits like oranges, & lemons, tomatoes, amla, grape fruit, brussel sprouts, black currants, melons & cauliflower. Even green chillies & capsicum are rich in vitamin C. one serving should be included in daily routine. Sugar is not mentioned in the seven groups since it provides only empty calories & does not come under the category of the essential food items. Out of the above, there is no group which provides all the essentials, that is why a serving of every group is necessary in our daily routine to maintain a balance among all the nutrients. So keeping the various food groups in mind, it becomes simple to have a balanced diet.
In Health Tips On 01 June 2017
Constipation may not be everybody%u2019s favorite topic of discussion. Each one of us has different bowel habits and sometimes they can botch you up. Discussing constipation is usually considered a social taboo, but it%u2019s important to discuss this as bowel movement disorder can arise from a number of problems like inflammatory bowel disease, obstructed hernia, paralytic ileus, etc. The chief cause behind more functional constipation can be- Diet lacking in fiber Low levels of magnesium Fried or non vegetarian food Low intake of fluids Changes in routine However, some foods can be your bowel%u2019s best friends and here they are. Prunes Prunes act as a mild laxative, stimulating muscles to push waste through the large intestine. Five prunes provide about 3 grams of fiber, but because prune juice is equally effective at relieving constipation. Spinach Half cup of cooked spinach is packed with 4 grams of fiber, also it is loaded with magnesium, one of the factors that can help with constipation. Magnesium helps the bowels to contract and draw in extra water content. This leafy green is also a great source of phytonutrients that help in promoting health and vitality. Yoghurt Anyone who is looking for a natural aid constipation should consider yoghurt as it is loaded with friendly bacteria which helps to repopulate the colon and help in digestion. The acidophilus in yogurt protect the colon by promoting growth of other harmful bacteria, decreasing the production of bile acid which help in preventing cancer. Coffee Good news for coffee lovers ! A cup of black coffee in the morning should get things moving, it stimulate the digestive tract & provides constipation relieve. Drinking black coffee can stimulate the movement of the colonic muscles and promotes the contraction and relaxation of intestinal muscles that causes bowel movements at a fast rate Flaxseeds Flax-seeds tiny seeds don%u2019t just help you poop, they help in reducing cholesterol levels and keep your heart and blood vessels healthy. Just one tablespoon of ground flaxseed packs in 2 grams of fiber. Both flaxseeds contain omega 3 fatty acids that are important for overall health. Remember to ground flaxseeds as whole seeds won%u2019t get digested, though they will add bulk to the stool. Pop-corn This yummy low calorie & high fiber snack can be effective remedy for constipation. The insoluble fiber in this grain helps to regular & prevent constipation. Avoid adding salt, sugar or butter to preserve its benefits. Eat right to get moving !!
In Health & nutrition On 22 June 2017
Eight to nine hours on a chair in front of a computer, six days a week can take a toll on your body. Tips that will help you to stay healthy & in shape at work: The snacks that you & your co-workers may indulge in are likely to add a few hundred calories to your daily diet if you%u2019re not care careful & can leave you with unwanted kilos. The most important office-time snacks are samosa, pakoras, burgers, pizza & French fries. Try eating fruits, vegetables sandwiches, dhoklas, plain dosa, steamed idlis or momos, instead of fried foods. Have nimbu paani,unflavored soya milk,buttermilk instead of soft aerated drinks. Drink adequate amount of water i.e 10-12 glasses everyday can help to keep you hydrated. The 3 o%u2019 clock lull that many people feel at work is due to dehydration. Many foods are also good sources of water fruits like oranges, grapes, melons & apples can help you to remain healthy & hydrated. One of the most important things ,you can do during the day to stay healthy & in shape is to exercise. Walking during the lunch burns calories & also helps in de-stressing. Find a walking partner whom you can depend on for a walk i.e someone who will drag you out even if you claim you%u2019re too busy. Other than walking, make it a habit to take the stairs instead of lifts or elevator. Eating healthy lunch is an important part of a balanced diet but eating reasonable portions is also an important part of your health. Be careful that you aren%u2019t consuming too much & then sitting on the chair the whole day. Eyestrain is another problem that is encountered in front of a computer. It can cause headaches, difficulty in focusing & increased sensitivity to light. To prevent eyestrain, the distance to the screen from your eyes should be about an arm%u2019s length away. You should be able to comfortably read what%u2019s on your screen at that distance, without having to squint. If you can%u2019t read your screen from an arm%u2019s length away, simply increase the font size on your computer. Vacations are an important part of staying healthy at work. It helps you to recharge your %u2018batteries%u2019 helps to reduce stress & get your mind off work. Especially if you are having a conflict, such as problem with your boss, a co-worker or a project. Stress can impair your immune system, increasing the risk of illness, so minimizing it is essentials & vacations are just the way to do it. The most important way to stay healthy at work starts with self-awareness. Know yourself & know your limits & do the best you can to stay within those limits in your job. Know when to take breaks & know when to take a vacation. Do plenty of exercise which will help you both physically & mentally both at work & at home.
In Health & nutrition On 23 June 2017
When we talk about weight loss everybody wants to lose weight those who are surrounded by obesity or medical conditions like thyroid, diabetes, hypercholesterolemia, PCOS etc. You know that it is very important to lose weight at this stage in order to live a healthy life in the further. Let's find out the top reasons why people be determine to lose weight but yet take their step back which in turn adds more weight. Some of you may have tried dieting before to lose weight & must have lost as well but unfortunately in some cases they gain back. The simple reason may be crash/fad diet/soup or salads diet etc where you must be eating food in negligible amount which gives results on temporary bases but when you come back to your normal routine you gain double which you had lost. This creates misunderstanding in many people mind that dieting is boring with no food & variety which is absolutely wrong at least not in Healthy Mantra. We believe if you want to lose weight you have to eat right. Oh god! I have to follow so many silly rules & give up all the favorite food. In Healthy Mantra we don't make you follow any silly rules we teach you to tackle situation in smart & balanced way. When you think to start diet journey most common hurdle which comes firstly in many people mind is you have to eat less & starve themselves to lose weight which is not a true fact. A balanced diet is combination of food which fulfills all your daily nutritional needs, satisfies your hunger with no starvation. A most common query which arises in every housewife's & working women's mind before they want to start with diet is that they have to cook separately for themselves & answer is "NO" a true dietician will understand your lifestyle & will plan accordingly specially in Healthy Mantra we understand your routine & plan diet in such a way that you need not cook for yourself separately. All of us have busy Schedule Plus no time for ourselves, so removing time for any kinda physical activity not possible along with weight loss diet plan. Is this really mandatory to do exercise with diet plan? Fact is diet plays 90% role & physical activity plays 10%. In Healthy Mantra we plan your diet in natural way so you lose weight easily with no compulsory exercise. Due to sedentary lifestyle most of us do eat out in restaurants, do go in parties, weddings etc. if you are doing this how will anyone lose weight? Let us introduce to some real fact, living in this sedentary lifestyle it is not possible to completely stop this, even though you reduce it some things are unavoidable. So don't hold yourself in Healthy Mantra we have every possible way to help you out whether you have parties, eating out or have wedding to attend. Most of us are working these days & do travel too due to work for meeting tour or have travelling work. So in this situation many of you think it's again a red signal for them to go ahead. That's not fact make that signal green! Yes, you heard right Healthy Manta clients from all over the world travels due to work yet they lose weight with us in easy way. Most final & ultimate obstacle that jump in, will I gain back after I complete my journey? This is most important lesson that you will learn with us. We help to modify your lifestyle, teach you right & smart eating along with portions which adds results in long run. So Let's start your journey today as nothing can stop you now.
In Health Tips On 26 June 2017
Following celebrity diet has become a trend these days, it has created a thought among the dieters that if they will follow such diets they will look like them. People do follow celebrity diets without thinking about the consequences that they are playing with their health. Some people follow it even though they are aware of their side effects just to lose weight quickly. dieters just want to get in shape at any cost in minimum period of time. "NOTHING TASTES AS GOOD AS SKINNY FEELS,BUT IS THAT REALLY RIGHT WAY?? " LEMON DETOX DIET This diet comes under many guises but is meant to release the body of poisonous toxins. While on the plan, the dieter only consumes 6 to 10 drinks a day, which consist of lemon, tree syrup, cayenne pepper, salt, herbal tea and water. Red Alert: Dieters don't eat food for a week to 10 days. It is the fastest way to make yourself sick. People feel absolutely awful & it is dangerous to starve your body like this. Beyond anything else, your metabolism completely slows down. Possible side effects: Low concentration, failing digestive system, cravings, fat gain. THE BABY DIET FOOD This diet involves eating 14 servings of baby food a day followed by a healthy adult dinner. Red alert: Babies have a strict introduction schedule for food so their digestive systems get used to food at different ages. Baby food is for babies because they don't need to eat as much as adults, so deficiencies could arise, especially in iron, zinc and calcium. Babies also drink milk, which is not included in this diet. Possible side effects: Fatigue, iron deficiency. THE MACROBIOTIC DIET This diet includes brown rice and water, the modern-day version of this diet includes fruit, veggies, whole grains and soy products. The key of this diet is high fiber and low fat and it limits or avoids animal foods. It contributes to 60% of whole grains (barley, rye & brown rice).Plenty of veggies in raw or in cooked form is allowed. Fish or sea foods is only allowed 2 times/week. Red alert: It is quite restrictive diet low in calcium, iron, protein, magnesium and zinc and will produce low energy levels over time. Possible side effects: Iron deficiency, anaemia and osteoporosis THE RAW FOOD DIET This diet includes eating of 75 percent uncooked food because it's believed cooking destroys the enzymes that help with digestion. Foods include fruits, vegetables, seeds, legumes, dried fruits, nuts, seaweed and mineral water. Red alert: There is no need to eat raw food as it can cause constipation in long run. If you are eating enough nuts and legumes your iron intake would be reasonable, but you wouldn't get enough calcium. It's very difficult to eat a balanced diet on this one. Possible side effects: Constipation, Nutrient deficiency, general fatigue over time, osteoporosis. THE CABBAGE SOUP DIET This diet involves drinking a soup of cabbage, peppers, onions and celery for seven days. Red alert: This diet eliminates important foods and nutrients, especially calcium, iron, zinc and vitamins B. People lose weight because they eat less calories, not because of the soup. It is very unsustainable and very dangerous in the long term. Possible side effects: Feeling unwell, bloating, weight gain in the long-term. The effects of such diets can range from fatigue or constipation through to more serious health risks like heart disease or osteoporosis. Long-term dieters may also notice dry skin and brittle nails and hair may even start falling out due to insufficient nutrients, and those who lose weight too quickly by such faulty diets may even can have a heart attack. It is very essential to understand the requirements of nutrients as each body is different. In order to lose weight in healthy manner it is mandatory to go step by step systematically with the help of dietitian without comprising with your health.
In Health & nutrition On 27 June 2017
Tea is cherished by every one & it is most important part of our daily routine moreover tea revolution is taking over the world. Today let us see some top teas which can have healthy impact on our body. Tea's which are beneficial for our health. WHITE TEA It is one of the least processed loaded with 3 times more with antioxidants than green tea. white tea may help to break down unwanted fats cells & thus can prevents the formation of new fat cells. Besides this it has anti bacterial thus if you are suffering from tooth decay of gum problems it can to help heal it. Those who are having bad breath this can be great solution to get rid of your stinky breath. white tea can help to reduce your high blood cholesterol level it also helps to strengthening your heart. It has shown great results when it comes to control high blood sugars by promoting insulin secretion. ASHWAGANDH TEA Ashwagandh is also known as "India's ginseng" or "winter cherry." It is one of the oldest herbs found in our ayurveda. Ashwagandha tea can to help increase energy levels. This tea helps to solve fertility problems in men and women and also to increase sexual desire. Ashwagandha acts on the endocrine system by encouraging hormone balance thus helps in reduction in symptoms such as hot flashes, anxiety, and mood. ROOIBOS TEA Rooibos tea comes from red bush plant, free from caffeine & low in tannins which makes it one of the best tea among all. This tea can reduce stress hormones that trigger hunger, fat storage & linked to hypertension, metabolic syndrome, type 2 diabetes & cardiovascular disease. It contains quercetin & luteolin (anti-oxidants) which can prevent or kill the cancer cells. It is rich in alpha hydroxy acid & zinc which is good for our skin also it has free from oxalic acid which makes it "IN" for kidney stones patients. ACAI BERRIES TEA This tea is made from the tiny fruits & recently famous for new & tasty weight loss.Acai berries are one of the super food which is loaded with full of vitamins A,C,B1,B2,B3 & minerals has ability to boost energy level, improve vision, increase mental alertness & enhance nutrients absorption in our body. Acai tea also helps to cleanse & detoxify our body naturally. MATCHA TEA Matcha tea is green in color delivers a mega dose of antioxidants in every sip. Daily consumption of 1 cup can enhance your energy level, naturally detoxify your body, helps to relief constipation, gastrointestinal disorder, makes immunity strong thus protects from infection. HIBISCUS TEA Hibiscus tea is red in color has taste same like cranberry & free from caffeine. This tea can help to manage high blood pressure, high blood cholesterol & UTI (urinary tract disease).It can be used as sports drinks to satisfy thirst, acts like diuretic which helps to flush out excess fluids & toxins from the body. This tea is rich in vitamin C which stimulate immune system so prevents you from catching cold & flu. It can be blessing for women's those who suffer from bad cramps during periods. *It is always better to consult with your health-care professional before drinking these tea.
In Health Tips On 22 July 2017
Most of us are busy in this day today sedentary life. Tied up with lots of works due to which nobody wants to spend long in kitchen cooking. Here are some few tips which will surely save your time in kitchen. Most important is always preplan your week to be more organized. This will helps save your time as well you will not waste much time in thinking what to cook? Preparing breakfast? Many of us has less time in morning to cook our first meal. Most favorite is poha & upma. You can simply dry roast poha, mustard seeds, turmeric powder, salt, curry leaves in little oil on medium flame till they slightly toasted. Cool them & store it in an air tight container. It will last for 10-15 days in room temperature. On busy days just saute some veggies in nonstick pan, add this poha mixture, water & your poha is ready. Same can be done with semolina to prepare upma just add Chana dal in the same while roasting. Cut the veggies & store them in a zip pouch bag without any air in the bag. It saves time & increase the shelf life of the veggies. Freeze tomato purees in the ice cube tray whenever you are making gravy base or any other veggies you can simply add these cubes in the pan directly. Want to make fast chicken? You can prepare the chicken by marinating it in desired ingredients store them in freezer. Whenever you want to prepare just thaw at room temperature then grill, steam or bake it.Similarly it can be done with fish as well. Remove the skin of the onion & wrap it in cling wrap store in refrigerator it will last for 4-5 days. When you want to add in your food simply remove & cut the same. If you are working then this will be best time saver tip for you. Knead little more dough in little more quantity wrap them in cling wrap plastic & refrigerate it in an air tight container.You can use for continuously for 2-3 days. Eggs are easiest food ingredient to prepare but how to remove boiled egg shell quickly? Take a glass put boiled egg in it cover the top with your one hand & shake it vigorously, egg shell will easily come out. To keep paneer fresh for few days more place it in blotting paper before you refrigerate it. Try to cook one pot meal or use cookers to save your cooking time.
In Health Tips On 23 August 2017
It's quite touchy topic when we talk about hair.Nobody would enjoy when anyone starts to pulls their leg relating to this agenda.Everybody wants that healthy long hair but How? Let's understand first what is our hair is made up of ? Each strand is made up of cells that contain a tough protein called keratin and they need to be constantly nourished with minerals and vitamins to make your hair long and strong. To care for your hair inside out,its also critical to pay attention to your diet. Let's see some best foods listed below for healthy hair. 1. Flax Seeds,almonds & walnuts Flax seeds contain a high amount of iron where almonds,walnuts along with flaxseeds are really high in Omega-3 fatty acids which support scalp health and encourage hair growth.Since your body cannot produce these healthy fats, you need to derive them from your diet.Adding spoonful of whole flaxseeds in smoothies,mixed fruits or salads can be beneficial for your hair health. 2. Sweet Potatoes Sweet potatoes are rich in antioxidant beta-carotene, which body transforms into Vitamin A. It helps to protect and produce oil on the scalp. 3. Greek yogurt Its packed with protein, the building block of your locks. Greek yogurt also has an ingredient that helps with blood flow to your scalp and hair growth. Its called vitamin B5 (known as pantothenic acid) and may even help against hair thinning and loss.have it as snack alone or make its dip/dressings, add in smoothies or desert. 4. Eggs Our hair is made up of protein, therefore it is important to ensure that you have enough protein in your diet. Protein is the building block of hair and eggs is rich in vitamin B called biotin that helps hair grow. Not having enough of this vitamin can lead to hair loss. Biotin also helps strengthen brittle fingernails. 5. Spinach spinach is full of amazing nutrients. It has tons of vitamin A, plus iron, beta carotene, folate, and vitamin C.Iron is an essential mineral that your hair cells require. In fact, a deficiency of iron in the body may cause hair loss. When your body is running low on iron, oxygen and nutrients are not getting transported to the hair roots and follicles adequately which can inhibit growth and make your strands weak. 6. Citrus fruits Your body requires Vitamin C for iron absorption therefore; you need to add citrus fruits high in vitamin C like guava,oranges,grapefruit to your diet.Add 1 orange a day in your diet & see the wonders of it.Vitamin C is also required for the production of collagen that make capillaries that connect to the hair shafts strong thus, ensuring regular supply of nutrients and quick hair growth. 7. Avocado Vitamin E improves the blood circulation and helps the follicles work more efficiently to promote hair growth. It also maintains the oil and PH levels balance which if exceeds can clog the hair follicles and stop hair growth. Avocado is great source of Vitamin E and it is also rich in the heart healthy monounsaturated fats. You can add it to your breakfast salad or use it in preparing smoothies.
In Health Tips On 07 September 2017
Do you know? India ranks 3rd when we consider obesity. Every 7th to 8th person out of 10 falls in the obese category, sad isn't it. Obesity mostly leads to many disorders which can slowly act like "slow poison" for our life. Most of us wants to get rid of obesity & lose those extra weight but many reasons stops them to take their first step. Thus we have come up with "online weight programs" to help out everybody. In this busy hectic life do you think you have time to visit for face to face consultation, think once again!? Its nothing but self-satisfaction & a persons thought that they met the dietician. You must be thinking that meeting in person helps to understand & diet plan. Without meeting how diet can be planned?? Well consultation has "no connection with diet planning" as doctors have. To understand & plan customized diet exclusive nutritional assessment sheet & ingredients checklist is required which covers all the essential details, we take it before starting your program. Benefits of online program- Climate & work schedule doesn't allow travelling possible every time. Thus online programs is "Time Saving." Considering day today's expense it is a much "Smart choice" in terms of saving money. You need not book or wait for appointments as consultation is made now much easier on calls as per convenience which add both the benefits mentioned above. No additional registration fee is taken to make you fill any personal forms. You just pay for your desire weight loss program. Convenient communication through calls, emails & whatsapp which don't make you fix appointments again & again to discuss your queries or concerns. "SAVE TIME GET ONLINE & MAKE SMART CHOICE."
In Health Tips On 23 September 2017
Everybody wants that great metabolism so that their unwanted calories are not stored in the body which often gets converted into fats. We all have that one friend which stay slim in spite of eating everything because they are blessed with really good metabolism while some are not. Here are some best foods that you can add in your routine to boost your metabolism. 1. Chilli peppers Chilli peppers are rich in vitamin C & compound called capsaicin which surely can give good kick to your metabolism. Adding a tablespoon of chopped chilli peppers in your diet will help you a lot. 2. Celery One stick of celery has 10 calories & 95 percent of water which is good for you to keep yourself hydrated, staying hydrated is another key for improving metabolism. When you chew on celery, you%u2019re stimulating digestion, adding water to hydrate (a key to better metabolism) you use celery as dippers for guacamole, salsa, or peanut butter. You can spiced up your dip cinnamon, ginger or cayenne for an extra kick, both of them gives metabolism-boosting action. 3. Cinnamon Cinnamon is multi-talented, it is one the best spice that we have from the nature also known as "Metabolic booster". It helps to burn calories in the body & also satisfy sugar cravings well. You can simply sprinkle ? tsp of cinnamon powder on your dessert, tea, coffee, smoothies or fruits. 4. Cooking Coconut oil Coconut had always played a villain role, you must be shocked to see them in this list. Well! Coconut oil is high in medium-chain triglycerides (MCTs) which usually contain higher amounts of long-chain fatty acids. They go directly to the liver to be turned into energy. This makes them less likely to be stored as fat which can improve the metabolism. Adding 1 tsp of it in your routine like salad & smoothies will be great start. 5. Grapefruit Grapefruit has long been linked to weight loss as its fiber contents are also helpful in boosting metabolism, and its vitamin C content helps your body stay healthy and your immune system work the way it should, both of which are essential to boosting your metabolism. 6. Garlic Garlic is nutritional powerhouse that offers a host of health benefits, from boosting immunity to fighting aging and disease, and much more. Adding 2 garlic cloves in your diet may help you shed weight, too.
In Health Tips On 11 October 2017
Diwali is just round the corner and so are those sinful delicious snacks and sweets. Can%u2019t stop drooling just thinking of the kheer, laddoos, chaklis and what not. Face it, during Diwali most of us tend to binge and gain at least a couple of kgs along with an inch or two around the waist. After all, the weather is delightfully crispy, people are happy and that food platter is just winking mischievously at us. So we eat, then we eat some more and then a little more. And guilt comes crashing down in no easy manner! Staying away from sweets and savories during Diwali is like asking to not watch your favorite movie or that totally nail biting cricket match. Indulging in some good food and desserts makes the festivities all worth it, but it is equally important to know when to stop and not over indulge. With literally just a few days left for Diwali to ring in, we bring you certain tips and options here are a couple of tips to keep your guilt & stress at the bay and not overindulge yourself. Don%u2019t skip any meals or starve yourself. Try to cut down extra calories possibly, have breakfast options like idli-sambhar, paneer sandwich, sprouts upma instead of samosas, wadas, pakodas. It will help to keep you energetic throughout the day. Avoid eating your food in hurry, chew your food slowly & properly. It will release the digestive enzyme in your saliva which will help in better digestion therefore easing the process of metabolizing food particles. Have only one cup of tea, coffee, kava, thandai instead of more than one servings. Choose infused water, green tea, lemon water & coconut water for easy digestion. Avoid choosing deep fried food items like samosa, wadas, chakali etc. instead choose baked samosa, sweet potato wedges, whole wheat shakapara, whole wheat mathri%u2019s & sevs. Opt for fresh lime juice, sodas without sugar or buttermilk instead of aerated drinks, sweet sherbets & canned juices as they are nothing but empty calories. Maintain your portion size choose smaller plate rather than large plate. Add salads, fruits, sprouts or soups before heavy meal in order to avoid over binging & saves you from hunger pangs. Diwali is incomplete without sweets & desserts choose 1 besan ladoo, rasmalai, rasgulla, sandesh, and 1 spoonful of phirni or kheer instead of barfis, jalebi, gulab jamiun, ghevar which are high calorie sweets. Keep yourself well hydrated throughout the day. Avoid eating 2 hours before you go to sleep. If you have already consumed a lot of calories throughout the day then go for some light stomach dinner, avoid starving yourself in terms to save or compensate calories. Choose smart cooking methods like steaming, grilling, roasting instead of deep frying. This cut down your calorie intake. Do go out for walk post your dinner this will help to burn your calories. Choose your options in smart way- This Diwali enjoy some healthy recipes listed below for you. Oats Till Ladoo [makes 7-8 ladoos] Ingredients Oats- 1/2 cup Sesame seeds- 1/4 cup Green cardamoms- 2 nos Coconut sugar/jaggery- 1/2 cup Method In a nonstick pan dry roast oats & sesame seeds together until they are light golden. Once cool grind them along with coconut sugar/jaggery into blender. Roll them into balls & store them into air tight container in refrigerator. Masala Multigrain Baked Mathris Ingredients Whole wheat flour- 1 cup Multigrain atta- 1/2 cup Sooji or rava- 1/4 cup Ajwain seeds- 1 tsp Red chili powder- to 1 tsp Turmeric powder- less than 1/2 tsp (to get yellow color as required) Salt & black pepper as per taste Sesame seeds/ til- 1 tsp Oil- 1 tsp Dried kasuri methi- 1 tsp Method Mix all the dry ingredients and keep aside. In a small pan, heat oil and then add this to the dry mixture. Mix well. Now knead the dough using enough lukewarm water. Cover it and keep it aside. Later, divide the dough into 2-3 balls. Roll each ball and using fork poke the rolled dough. This will help the mathris to stay flat. Using cookie cutter cut the rolled dough into shapes you like. If you don't have cookie cutter, you can use any small bottle lid and cut the shapes. Preheat the oven at 350 degree F (180 degree C). Arrange all the mathris on baking tray and Bake for 13-15 mins or till they are golden brown. So this Diwali, let us not be guilty & stressed. After all, it is festival time and we should be celebrating, not sulking away at the weighing machine.