India's First Schools and Product Reviewer
Wishes are like sparks of fire. If you wish something, like a spark to keep on burning into bigger flame, it will need a lot of fanning. The tiny spark of wish will ask for resources in the form of time, people and money. It will ask for planning to optimally use these resources. It will also demand your patience, grit and perseverance to see the spark of wish blow up into a lovely larg flame.
Wish you a Happy New Year 2019.
Curcumin is taking the Western world by storm. While Indians have been using it daily in their curry and dishes. But there is one essential information missing to the Western people, which I am sure we Indians will soon copy and lose the benefits of Haldi or Turmeric.
In Indian curry masala and dishes, we add a lot of various garam masalas in powdered or seed, flower, fruit, bark or leaf form. We add one teaspoon and we are done. Thank God for the ancient cooking in India. Such knowledge and richness passed down to generations without having to worry about healthy food.
But ever since we globalized our cuisine and food recipes, we are adopting Western recipes too which lack the essential benefit of Garam Masalas. All they add is a bit of salt and pepper. A little more enterprising chef may try adding parsley and garlic.
Jai Ho our traditional gyan of recipes that we were blessed with different masalas that must be added with different vegetables, pulses, and non-vegetarian dishes.
Off late the latest fad in West is to consume Turmeric. I was quite surprised to read that they add haldi in their coffee and tea. Well its stupid to add a good ingredient with a bad one like coffee and tea. But I will not discuss tea and coffee in this post but how to not copy the western way to consuming haldi.
So we Indians need not worry as we take atleast one teaspoon haldi per day in our food.
But if you want to increase your intake for health benefits like fighting cold, cough, inflammation, joint pains then you must know the right way to consume.
If you want to drink Haldi in Milk with honey or sugar, add one teaspoon of Ghee. Haldi is absorbed faster when it has an oily friend along with it. Else most of haldi will be down the flush.
And now the most important ingredient that will ensure that haldi is absorbed by maximum percentage and not flushed out by the liver or kidney is Kali mirch powder or black pepper powder. If you have to drink one tsp of Haldi in warm water, you must add a pinch of kali mirch powder. Black pepper is proven to increase the absorption of curcumin in Haldi by tenfold.
I boil lots of ginger and haldi and add a pinch of pepper whenever I sip a glass of this powerful anti-inflammatory drink. Give it to elderly people especially.
Though I have not yet gotten my sons to develop taste for this awesome drink, I guess when they are grown up they will read my blog and drink the power drink.
You will be relieved after reading this post and hopefully not be worried about your child’s eye sight.
When a child is growing, the eyeball also grows. Then it stops growing like any other organ. If the eye ball is bigger than average or smaller than average there will be sight problem. So what causes the eyeballs to grow slower or faster? Retinal Dopamine is found to control the growth of the eyeballs. And Retinal Dopamine is stimulated by sunlight.
But does too much TV, mobile phone or any other device screen cause eye sight issue in children or adults?
NOPE!
As per the Australian scientists, they studied hundreds of children and adults using TV, mobile phones and laptops versus those who played outside in the sun.
They found that it was the lack of sunlight which was causing eye sight problem (myopia) not the screen time. They found that dopamine production increases when children play in sunlight which in turn helps the eyesight. When children use too much screen time, it means that they are playing less in the sun. Hence there is lack of sunlight which causes the faster growth of eyeballs, leading to short sightedness.
The Australian Vision Convention in Queensland, Assoc. Prof. Read explained it was not ‘near work’ on computer and other screens causing myopia, but a lack of adequate outdoor light. While screens are contributing to children spending more time indoors than in previous years, the research shows they are not the direct cause of the increased incidence of myopia.
“Optometrists need to make their patients aware that less than 60 minutes’ exposure to light outdoors per day is a risk factor for myopia,” he said. “It looks like even for those with myopia already, increasing time outside is likely to reduce progression.”
So make you child play in the sunlight atleast for 1-2 hours daily or 4-6 hours in the weekends.
Source:
https://www.ncbi.nlm.nih.gov/pubmed/23434455
http://www.pnas.org/content/86/2/704.full.pdf
BBC Earth
https://www.gizmodo.com.au/2016/04/australian-scientists-discover-lack-of-sunlight-not-computer-screens-causes-eyesight-problems/
Makhana is also known as gorgon nuts, fox nut is actually the seed of a water plant called prickly water lily or gorgon which is not Lotus. It is the only food among all the food for fasting, that is not just high in carbohydrates but also in protein. It can be cooked in salty and sweet dishes for both snack and meals.
I am in love with makhana as its the quickest and easiest snack I can cook for my sons which is healthy too. Watch this video to appreciate how painfully difficult it is to make makhana!
I started eating more Makhanas as my tribute to this community whose living is dependent on Makhanas. 🙂
The farmers in Bihar collect this from the ponds by hands and process the seeds at home bearing great heat of the fire every day!
We are lucky to be able to eat this wonder food in all the parts of India and abroad thanks to many enterprising entrepreneurs.
Makhana is one of the lightest yet nutritious super food that can be served as snacks, sweet or savory dishes. I like to snack on them and so do my sons. They make me buy 10 packets every month.
Why do I allow my children to snack on Makhanas so much?
Makhanas, when sauteed in desi ghee with salt has been my favorite snack but not very frequent until I researched about its nutritional values.
| Food Item | Source Type | Nutritional Value (100gm) | |||
| Carbohydrate | Protein | Fat | Minerals | ||
| Makhana/ Foxnut | Seed of Gorgon | 77g | 9.7g | 0.1g | Vit C, Vit B3, B6, Mn, Iron, Ph, K, Mg, Ca, Omega 3 |
As a mother what do you look for in a food? Protein, Carbohydrate, Omega 3, healthy Fat, as many Vitamins and Minerals. Right?
Makhana has a very high quantity of Protein. Let me help you with the amount of protein found in common food we eat.
Let’s learn how much protein children need.
If a lunch is 1 roti (1 g protein) + 1/2 cup dal (4 g protein) + 1/2 cup curd (10 g protein) + veggies (1 g protein) + rice (2 g protein), then you are getting only 18 g protein! The question is does your child eat all these in one meal? Mine don’t. So I roughly ensure every meal has more than 6 g protein.
Morning Breakfast Milk 6 g
Short Break has Biscuits, Khakhras, Fruits = 10 g protein
Long Break has Stuffed paratha / Bread with Cheese Slice/ Roti with Chicken nuggets = 10 – 20 g
Lunch has 1 cup Rice (2 g protein) + 1 cup dal (15 g protein) + Veggies (1 gm protein) + salad = 18-23g
Milk in the evening 6 g
Dinner has 2 Rotis ( 2 g protein) + Chicken/ Paneer / Eggs/ Fish/ Chole = 15 – 25 g protein
There days when I do not have anything healthy cooked, then I give them Makhanas as snacks either in the snack box or in the evening with milk. Now a days when exams are going on and kids are home by 12 noon, they are constantly snacking. Keeping readymade Makhana packets has really helped me. I buy different flavors of Popmak Makhana and keep it visibly stacked in the kitchen. This has reduced their dependency on unhealthy potato chips a lot.
Makhana is a very versatile item that can be eaten as savory or sweet dish.
We are high Adrenal functioning people and always snacking on high protein but salty items. But my mom makes yummy Makhana kheer by chopping makhanas into tiny bits and cooking in thick milk. It is an extremely tasty nutritional sweet dish. You must try it.
A unique snack that I have been making is Makhana Bhel for my sons. I mix chopped onions, tomatoes, coriander leaves, lemon juice, puffed rice and spicy ready to eat makhanas from Popmak. I have to tell you it not only is filling but absolutely not loaded with too much carbohydrate that gets converted into glucose easily.
Another way to eat Makhana is with daal chawal. My sons like to eat something tangy and crunchy with daal chawal. So Makhana also comes handy.
I am going to challenge you, moms, to come up with new recipes with Makhana especially if you are trying to lose weight. Then we can have a competition of the best recipe. I will probably ask the Makhana company PopMak to sponsor the winner! What say, people? Do you accept the challenge?
This article is sponsored by PopMak.
| Protein Source | gm |
| 1 egg | 6gm |
| 1 egg white | 3gm |
| 100g Chicken | 26gm |
| 100g Fish | 18gm |
| 100gms Paneer | 20gm |
| 100gms Curd | 5gm |
| 100ml Milk | 5gm |
| 1 cup cooked Dal | 7gm |
| 1 cup cooked Sprouts | 7gm |
Fasting is abstinence. Abstaining from alcohol, nonveg and certain food increases one’s will power and concentration. Proper fasting helps in cleansing the toxins that build up in the body.
If you have been fasting regularly or occasionally you must be eating a lot of yummy food to break the fast. So I fasted after 20 years for this Maha Shivratri. Since I had so much time from not cooking, I started to Google the various food that can be eaten during fasting and to break the fasts. But before that an incident with my son.
My younger son found the lunch to be boring this day. So I told him that either he ate whatever is cooked or fast. ” I’ll fast mom”, he quickly wanted to escape the lunch. I tried my best to dissuade him but he was adamant. At night around 8 pm, he came crying to me and said, “I am going to die mom. Something strange is happening to me. My body is paining!” I gave him a bowl of five Rasmalais with it’s sweet milk. After 10 minutes, when the sugar had done it’s job and he was calm, I asked him how he was feeling. He nodded his head and said, “Now I am ok.” I looked at him and said, “Beta, this is how hunger feels like. Your body was aching because you had not eaten the whole day. Remember next time when you see someone hungry, what he is going through.”
After a quick search of the various Fasting food ingredients these were my observations:
These ingredients were acceptable during fast or to break the fast
Why not wheat, jowar, bajra, rice, garlic, ginger? Nonveg I got it should not be eaten.
Cow’s Milk we all know is the easiest source of instant energy and protein. All items made of milk like curds, paneer, sweets are favorites in fasting meals.
Fruits are ready source of carbohydrates, minerals and vitamins and very easy to digest.
Dry Fruits are to be taken in small quantity which slowly but easily digests to give energy which is from the carbohydrate, sugar and protein.
Vegetables like cauliflower, cucumber, tomatoes, pumpkin are used quite commonly in fasting meal.
Makhana is fox nut is also a seed of a water plant called prickly water lily or gorgon which is not Lotus. It is the only food among all the food for fasting, that is not just high in carbohydrates but also in protein. It can be cooked in salty and sweet dishes for both snack and meals.
I am in love with makhana as its the quickest and easiest snack I can cook for my sons which is healthy too.
Read: Why is Makhana a wonder snack food?
Sabudana or Sago is made from the starch of Tapioca Roots.
The root or tuber is chopped and fermented into open pits which attract several insects. Water is added into the open pit which gives birth to many white color nali ke keede! The pit has bright street light focussing at night which invite hundreds of insects that attain moksha in this starch paste. All these including insects are churned into a paste which is then sieved through a mesh to get tiny balls of Sabu dana. These are dried in open fields. If you are living near villages of South India where these are made by hand, you know your fasting is seriously not vegetarian or hygienic. Searching on Youtube, you will all videos on How Sabudana is made from SE Asian countries. The lone video from India Sabudana making process is now deleted.
But, if you are buying Sabudana from malls, then probably, you will eat these made from a very different process. Tapioca is powdered and its starch is treated to make tiny balls. But by the time it reaches your kitchen, it has lost the nutrition due to chemical bleaching and washing of the tapioca paste to get that pure white color.
Kuttu or Buckwheat is seed and not a grain and very high in Carbohydrate and highest in Protein. It is one of the most economical seed and its atta makes very tasty pooris.
Singhare or water chestnut is a fruit grown underwater that has a fair amount of carbohydrate which is a great way to eat a variety of carbohydrate. It is dried and powdered to make atta. Poories are made out of Singhare ka atta. Singhara can also be chopped into pieces and seasoned with mustard seeds and curry leaves.
Aloo or Potato full of carbohydrate is a root that is grown under the earth and we all know it. It has a load of carbohydrate and minerals that are needed to break the fast. It is the most common yet most tasty fast-breaking food. I love when my mom makes the fasting aaloos with roasted peanuts and boiled potatoes garnished with green corianders leaves.
Sweet Potato is also excellent as it is a tuber or root and it has carbohydrate and vitamins. It provides a sweeter version of carbohydrates and is used to make Halwa. It is very tasty when smoked in charcoal.
Samwat Rice is actually a seed not a grain and hence included as Fasting food. Since it is a seed, it has all the properties of seeds mentioned below.
Ramdana or Rajgira is also a seed of Amranth. It’s gluten free, low on glycemic load, enriched with antioxidants and essential vitamins and minerals. You can make atta of Ramdana to make pooris or roties. But I love laddoos made of puffed Ramdana and jaggery. Remember, if there any food that has larger than life nutritional values they will be named after Indian Gods/ Goddesses. Ram-dana, now you get its value!
Ghee is an intrinsic part of fasting food. Ghee is a very small yet big dose of good fat which our ancestors knew about since Vedic days.
Our ancestors knew what food had the highest amount of Carbohydrate that can be very quickly converted into Glucose that the body requires after fasting for more than 8 hours.
The human body’s key source of energy, through aerobic respiration, providing about 3.75 Kcal of Energy per gram of Glucose.
Why roots? Roots are full of starch. Starch is the easiest food that is digested into glucose. And we all know glucose is the stored into muscle cells as glycogen. When we move our body, this stored glucose uses oxygen and provides energy.
Why Seeds and Ghee? Seeds are a very rich pack of Magnesium to help store energy in muscles, Zinc for immunity, Omega 3 for brain functions, improves insulin regulation, increases good HDL cholesterol, antioxidants, tryptophans that help in sleeping soundly, anti-inflammatory properties of these two super foods.
Seeds that are used as flour to make pooris and rotis are gluten-free at the same time is extremely nutritious. It is enriched with fiber, protein, Vitamin B, magnesium, and phosphorus.
Why milk and milk products? Milk is a complete food in itself as it has carbohydrate, protein, and fat with ample mineral and vitamins. Milk products like curds is also eaten to give loads of protein and carbohydrates.
Why grains and pulses are avoided during fasting? Grains and pulses/ daal, slow down the digestion process, especially wheat. And since fasting is to give rest to the digestive system, why eat anything that will overload the system.
| Food Item | Source Type | Nutritional Value (100gm) | |||
| Carbohydrate | Protein | Fat | Minerals | ||
| Makhana/ Foxnut | Seed of Gorgon | 77g | 9.7g | 0.1g | Vit C, Vit B3, B6, Mn, Iron, Ph, K, Mg, Ca, Omega 3 , Omega |
| Saboodana/ Sago | Very starchy Roots of Tapioca | 85.5g | 0.2g | 0.2g | Iron, Ph |
| Kand/ Sweet Potato | Starchy Roots of Potato, Sweet potato | 20g | 1.6g | 0.1g | Vit A, Vit B6, Mn |
| Aaloo/ Potato | Starchy Roots of Potato | 17g | 2g | 0.1g | K, Ca, Iron, Ph, Vit C, Vit K1, Vit B6, Vit B5 |
| Kuttu atta/ Buckwheat | Seeds of Buckwheat | 70g | 12.62g | 3.1g | Vit B6, Mg, Iron, K, Mn, Omega 6 |
| Samvat Rice/ Samo | Seed | 36g | 3g | 1g | Iron, Ca, Vit C, Vit A |
| Singhare ka atta/ Water chestnut | Starchy Seed | 24g | 1g | 0.1g | K, Na, Vit C, Vit B6, Mg |
| Ramdana/ Amranth | Seeds | 128g | 28g | 12g | Iron, Ca, Vit C |
Source:
Don’t laugh! I am telling you the truth.
So I have been experimenting with power yoga, gymming, running, jogging, walking, power walking, body weight exercises and high-intensity exercises.
All work! Yes, all work.
But the best is when I kept on changing from one to another as time and boredom are my major issues. I was watching videos on fat loss etc (I was wishing to find a video that can be watched and lose fat just by watching it. You know the subconscious mind working on the muscles and fat cells!)
One day I was watching videos on fat loss etc (I was wishing to find a video that can be watched and lose fat just by watching it. You know the subconscious mind working on the muscles and fat cells!)
And it occurred to me to work out in the bathroom.
The two conditions of bathroom workout are:
Everyone bathes nearly everyday. Right? So if you can work out in the bathroom just before you start bathing, trust me you will not have any excuse of time and place.
Start by getting rid of your clothes and stand in front of the mirror. Do you see that ugly fatty tummy or large fatty thighs?
Start off by a quick squat. Do as many you can till you either get bored or get tired.
Do you want to do more?
Ok, start by touching your toes. Lock your fingers like the “Nagin dance pose” and start touching your toes while you breathe out. Stand up while breathing in. Keep on doing till you are bored or tired.
Want more? Yeah! Now we are in the mood!
Can you jump and clap up! Do it! No, then just start twisting your body fast left and right.
Push the bathroom wall by standing on your toes! Yeah, you want those toned triceps too. You might want to lift a bucket full of water for working on your triceps.
End your workout by lunging one by one with both legs.
That’s it! By now, you should be hyperventilating and sweating.
Done for the day! No guilt and no fat.
You want more!
Ok how about your bed just before you sleep or just after you wake up!
Lie down and raise your legs alternatively till you are tired.
Next one is for your back and tummy.
Lie down on your tummy. Kick the pillow out. (No that is not part of the exercise.) Lock your fingers, put them under your chest and push your shoulders up. Raise your upper body while looking in front. You should look like a cobra in action! Do it till you are tired.
The last one is for your tummy specifically. Sit on your knees and calf like Gandhi ji with chrkha pose. Make punches of your fists. Press the fists below your navel. Now bend forward till your chin can touch the bed. Do it for as long as you can.
Done! Hope now sleeping and bathing regularly will also help you lose fat!
We should remove the following out of our lives:
Refined Vegetable Oils
Our skin cells are made of omega 6 fats. If we eat foods containing poor quality omega 6 fats, such as from processed omega 6 oils, they get absorbed into our skin cells. Those skin cells are then predisposed to inflammation and wrinkling.
Vegetable oils that should be avoided include polyunsaturated oils such as Canola oil, soybean oil, sunflower oil, safflower oil and corn oil as well as Trans fats. Never re use oil as it will mostly contain Trans fats.
Oils to use coconut oil, mustard oil, olive oil and Ghee.
Too much Sugar and Refined Flour
Glycation is when sugar molecules bind with protein molecules and cause cells to stiffen and lose flexibility. GLYCATION = SUGAR + PROTEIN => Stiff Cells with Lose Flexibility
Refined Sugar: It increases insulin which causes the body to have trouble removing the glycation that is occurring. Normally our white blood cells take care of this. But when we eat too much sugar, the body is unable to remove the effects of the glycation.
Refined Flour is the main source of bad Carbs: A diet high in processed carbs and low in good fats can cause glycation. Bread products tend to turn to sugar quickly in our bodies. Processed carbs like Maida, cakes, biscuits, pasta, noodles convert into Glucose very fast as they do not have fibers to slow down the digestion and absorption.
When you eat samosa that is fried in desi ghee or coconut oil, you have solved the problem of quick glycation. But when you eat samosa fried in refined oils, Maida and refined oil both are harmful severely to your skin.
Noodles have Maida but very little fat or refined oil in it.
Burgers have Maida, badly processed chicken patties with too much hormones especially estrogen and cheese which is made mostly from vegetable oils! Adding one leaf of lettuce with one slice of wafer thin onion will not be passed off as having vegetables!
Treated Water
Water in India is treated to kill germs so it is impossible to not treat water. Unless you are using well water, all tap water will contain chlorine, fluorides and many chemicals that accumulate and harm our skin.
If possible use filter water to wash your face or else use essential oils on a wet cloth to wipe off your face after a good natural face pack.
Beauty Products and Drugs
Nearly all beauty products and toiletries have petrochemicals. The petrochemicals are the base of most products which disturb the bacterial flora of the skin.
These also remain in the skin and cause wrinkles, breakdown of collagen, redness, acne and inflammation.
Alpha Hydroxy Acids (AHA’s)
AHA’s come from milk and fruit sugars. They may reduce pore sizes, reduce fine lines and wrinkles, and improve skin color and texture. Eat fruits and vegetables to get your daily dose of AHA. You can also rub slices of fruits to give your skin an instant zap.
Vitamin C
Vitamin C found in vegetables and fruits are amazing for the skin. Best way to take ascorbic acid is to make a lemonade or eat the fruit with loads of Vit C.
Remember any cirtic fruit has two acids. Ascorbic acid and Citric acid.
Ascorbic acid is Vit C. Your body needs vitamin C for tissue growth, repair and wound healing. It’s also an antioxidant, which helps to protect cells from substances that damage DNA. Vitamin C is a water-soluble and so it is not stored in the body thus you need to take it regularly. It is also heat-sensitive and much of it can be destroyed when foods are heated or canned or tetra packed. It keeps check of acne, fine lines and wrinkles.
Citric Acid is great for digestion and also helps in the absorption of many minerals in the form of Citrates. A dash of lemon juice in your salads or dal or fish will really work for your skin.
Co-enzyme Q-10
Co-enzyme Q-10 (CoQ-10) is necessary for energy production in the human body. As an antioxidant, it works to protect and repair damage caused by free radicals. It has been shown to:
CoQ10 is found in sesame oil, peanut oil, walnut oil, wheat germ oil, walnuts, peanuts, spinach, wheat germ and whole grains.
This was a bonus article which I wrote for the moms in the name of teenagers! 😉
Barley is the Indian version of Oats! Yes!
Why were you running after a foreign ka maal when we have been growing and eating this amazing grain traditionally since ages!
I am eating this as one of my favorite breakfast and at times dinner meal because of it fat burning property. Isn’t that why Oats is so popularized?
Recipe of Barley Upma
Ingredients:
Barley 1 cup: Soak 1 cup of Barley overnight. It will become white and slightly large. (Barley is to Indians what Oats to the west!)
One onion chopped
One tomato cubes
One capsicum chopped
Peas for protein
Lots of chopped dhania
Rai (mustard) seeds have selenium (Anti-inflammatory, Antioxidant, helps thyroid, builds immunity and anti-cancer. But it must be taken in only a small quantity daily and that is why its just a teaspoon that we Indians add in our dishes!), magnesium (Mg is needed to make Vit D absorb Calcium into the bones without magnesium all the calcium you may be eating goes into the toilet!) and omega 3 (A very important essential fat that is needed for the brain function).
Garlic chopped (We all know its good anti microbial. It has Selenium to cure inflammation, fight cancer, repair cells, antioxidants. It has Phytochemicals that increases HDL, reduces LDL oxidation, prevents blood clotting). My younger son eat 1 garlic clove daily! Always chew garlic and then swallow for the real benefit.
Curry leaves prevent excess fat absorption and it is anti-microbial.
Process:
Boil it in a pressure cooker or cook it directly like rawa with water.
In a kadhai add only one of these oils. (coconut oil if you are South India, Mustard oil if you are North, West, East Indian, Groundnut oil if you are from Maharashtra and South or Ghee ;). Idea is to use what your genes are used to since generations.)
Add mustard seeds and let it pop.
Add chopped onions and saute it.
Add tomatoes and Curry leaves with chopped garlic. Did you know that Curry leaves lowers the unhealthy fat absorption? Also, Garlic helps in lowering the LDL and VLDL which lead to blockages in the blood vessels. But if you are cooking in Ghee or Pure cold pressed vegetable oils, then you will have a healthy ratio of LDL and HDL. Keep reading future articles on how Barley is magic to your weight loss.
All those who are born in 1950 to 1980 have consumed Dalda and Refined oils from their teenage to now. So they still have stronger bones. But all those who were born in 1990 onwards have actually lived their entire life on Refined Oil and no to very little Ghee for last 25 years! Well, fortunately, our body is like a magic box. It renews skin cells in 27 days, blood in 120 days and bones in 8 to 11 months! (Count of days should not be taken literally but they are approximate days.) So they can still change their body constituents if they start today. Now think of all the kids who are born in the last 10 to 15 years! They not only did not eat ghee but ate refined oils like canola, sunflower, soybean, refined maida, corn syrup, chemicals in Coke/ Pepsi, GMO soybeans, and hormone injected meat! Yeah, your children and my children. 🙁
Let’s take the oath to undo the harm we have done to our children unknowingly by starting with eating GHEE.
How eating Ghee helps your child’s bones and skin?
Ghee is saturated fat and rich in providing good HDL, a type of Cholesterol. Refined oil and hydrogenated oils increase bad LDL, the bad cholesterol. Ghee contains Omega 3 and Omega 9, vitamins A, D, E and K. Ghee made from organic butter of pastured cows is one of the highest natural sources of CLA (Conjugated Linoleic Acid).
Remember photosynthesis? Just like plants need sunlight to convert chlorophyll into food needed by the plants to grow so do we need the sunlight for the growth of our body.
How does cholesterol help the bone growth of your children?
Low cholesterol will cause weak bones, suicidal tendencies, memory loss, low concentration, loose motion, big tummy, pain in specific places, moles and bumps under the skin.
Cholesterol is actually one of the essential fats that you and your child must have in your body! It is not BAD. It is the TRANS FAT that is the real villain.
Food that contains Vit D are Ghee, Butter, Egg yolks, Cod liver oil, Fatty fish, cheese
Food that contains Omega 3 are Ghee, Butter, Egg yolks, Spinach, Indian spices, flaxseed oil, walnuts, fatty fish, seafood.
Food that contains Vit K2 are Ghee, Butter, Egg yolks, Fermented Food, Animal Based food.
Food that contains Magnesium are Kaju, Indian Spices, dark leafy greens, nuts, seeds, fish, beans, whole grains, curd, bananas, dried fruit.
Do you see which food has everything needed to make your bones strong?
These are some of the easily available food items that have good amount of Tryptophans that make Serotonin.
Ghee is the most important food item to keep Serotonin level high in your child’s body.
Bananas will never make them feel bad, especially when eaten in the morning. Banana Milk Shake anyone?
Kaju or Cashewnut is also full of Tryptophan. Give your moody kid this and see the change in the mood. You too can munch on Kajus and Bananas whenever you are feeling low especially during your monthlies.
Eggs are another easy and good source of Tryptophan.
Per day requirement of Tryptophan is 4mg per kilogram of body weight. So for a child who is 20 kg would need approx. 80mg of Tryptophan.
Dal, Fish, Chicken, Beans, Cheese, Seeds of pumpkin, Fishes too have it.
