Healthy Substitutes

Ever since I became a mom, I realized the importance of nutrition and a wholesome balanced diet. I started paying more attention to food as a tool for providing nutrition and health to our bodies, rather than something I used to stuff in me to please my taste buds or fulfill my hunger pangs. Now every time I am at the grocery store, I notice I read more closely, the nutritional content and ingredients on boxes of cereals, juices, crackers and other staples. More importantly, I began to appreciate the benefits of using organic food as much as possible and using healthier substitutes instead of the usual culprits to fulfill kids cravings for junk and comfort food. Over the past few years, my loyalty has gradually shifted from the supermarket to organic food stores.

Lately, I am noticing more and more people are now being careful about their food choices as well especially when it comes to protecting their children and families from pesticides, toxins and other chemicals in our day to day food. This I am learning by chatting with other moms who I see frequenting the organic food store aisles and buying pretty much their entire week's worth of groceries there as against going to a regular supermarket.

So if you are one of those people who have a nagging feeling that they should really take some steps towards a healthier lifestyle but are not sure how or are looking for smaller baby steps to figure out some healthier substitutes, here are some ideas that may be of help.

• Use fresh fruits and vegetables rather than canned processed foods whenever possible to cut down on preservatives and other chemicals.

• To make your regular wheat flour (atta) more nutritious, add 10-20% soya flour, besan, ragi flour or bajra flour (or all of them). You can also add 1 or 2 teaspoons of flaxseed powder or wheatgerm to the dough. This way you will have fortified mixed flour chapatis rather than plain wheat ones. Ofcourse you can also just choose to buy an organic brand of multigrain aata. 

• Eat unpolished red rice or brown rice instead of regular polished white rice. Unpolished brown or red rice is a good source of fiber, essential amino acids and B vitamins, including B6. Experiment with the many varieties of unpolished rice available.

• While making dosa, replace rice in the batter with brown rice or jowar/wheat/daliya batter. This will reduce the glycemic load. 

• Instead of de-husked dals, use whole dals, ragi, chana, udad dal, etc. They provide more minerals and fibre. 

• Choose unsweetened breakfast cereals and add in some honey and fruit to it. This will act as a natural and much more nutritious sweetener.

• Pick multigrain bread over white and brown bread.

• While making bhel, simply cut down on the sev and used roasted chana instead.

• Instead of refined sugar in your milk, tea or coffee, switch to palm sugar for a more natural and low glycemic index alternative or stevia for a zero calorie and zero glycemic index option. Processed white sugar can increase acidity, causes mineral deficiencies, weakens immune function. 

• Start your day with 1 teaspoon of wheatgrass powder in half a glass of water to get all the benefits you may get from 4 plates of green salad. Wheatgrass is a good source of chlorophyll, folic acid and a huge number of minerals. It is a powerful blood cleanser and an antioxidant.

• When in the mood for something warm to drink, brew up a nice hot cup of green tea with honey in it. 

• Snack on seeds or dry fruits when the mid-day snack craving hits you. 

• You can also make a dry cereal mix with lots of oats, bran, seeds,  and a variety of dry fruits (such as raisins, almonds, cashews etc.) and keep it ready.When a snack craving hits, just pour in a bowl, add milk, palm sugar and enjoy. 

• Try cooking millet as a substitute for rice at times. 

• If you are always in a rush during mornings and don't have time for breakfast, try whipping up healthy and wholesome smoothies at home. One power smoothie idea - whip together 1 cup of milk, 2 scoops of whey protein, 1 teaspoon palm sugar and 4 almonds. You can also add wheat germ or flaxseeds or a fresh fruit as optional. 

These are just a few suggestions to get you started. You can find many more yummy and healthy recipes in the Recipe Corner of our online store.

Do you readers have any other ideas or tips to improve the healthy quotient of their daily diet? Please share through this blog's comments - we'd be very interested to learn. Or you can also send in your healthy recipes at care@shophealthy.in and I can post it here as a guest post!  

So here's to spreading health - one bite at a time!

Independence Day Sale

Posting our latest sale details here so that you can avail this limited time offer going on in our store www.shophealthy.in. Feel free to spread the word amongst your friends and family as well.

What is Wheat Germ?

What is Wheat Germ?

Walk past any health food store and you will no doubt see advertisements for wheat germ. Wheat germ is one of the most nutritional products available. In fact, wheat germ contains 23 nutrients, and has more nutrients per ounce than any other vegetable or grain.

Wheat germ is the embryo part of the kernel. This is where the sprout originates. It makes up only about 2.5 percent of the kernel weight, yet it is extremely rich in nutrients. The word germ does not have anything to do with bacteria; it simply refers to germination. The germ is the reproductive part that germinates and forms the wheat grass.

Nutritional Information

Wheat germ is very high in protein. It contains around 28 percent protein and has more protein than can be found in most meat products. The human body needs protein in order to repair tissue damage and to help minerals and nutrients reach our cells.

The amount of nutrients that are contained within wheat germ seems endless. It contains more potassium and iron than any other food source. Also found in great quantities are riboflavin, calcium, zinc, magensium and vitamins A, B1 and B3. Vitamins B1 and 3 are very important to maintain energy levels and maintain healthy muscles, organs, hair and skin.

Another important vitamin found in wheat germ is vitamin E. Vitamin E is a very important antioxidant. It is helpful in preventing the body's aging process and also to prevent heart disease. Vitamin E also helps to prevent blood clots and is needed to strengthen the body’s immune system. Thus people use wheat germ for various conditions such as preventing or repairing hair loss, controlling diabetes, improving fertility, etc.

How to Use

• Mix 2 dessert spoons of wheat germ in a cup of milk, add sweetener of your choice and fruits to make a tasty and nutritious breakfast cereal. Lean filling of wheat germ on the tops of fruits, jelly, ice creams, curd, kheer etc will give tasty results.
• Mix 15 gms of wheat germ with 200 gms of whole wheat atta to make roti, parathas etc with high fiber ratio. Ratio can be altered as per taste. Skimmed milk powder, curd, ajwain, methi etc may be added to rotis or parathas as per taste.
• If you make your own bread or cakes you can easily add wheat germ when baking by using it instead of a small amount of flour. You will find that it has a nutty flavor that is not too overpowering. It can also be added to meat dishes, eggs, vegetables and even yogurt.

Where to Buy?

Our store now carries wheat germ as part of our healthy breakfast items. So cheers to starting your day right!

Recipe - Organic Hummus (without Tahini)

Hummus is a popular dish that originated in the Middle East. It is a spread, dip, or paste made of chickpeas and tahini that is usually eaten with pita or any other flat bread, raw vegetables or chips/nachos. Several ingredients are used in making hummus but the primary ingredients are chickpeas and tahini. 

A while ago I had some extra chhole (chick peas) left over from a dinner party I was hosting. I decided to rinse them and freeze them to make hummus once I find just the right recipe for it. Since it was going to be an impromptu hummus, I decided I wanted to keep it simple without going through the efforts of searching for tahini paste/sauce. 

While browsing online for the right recipe, here is what I whipped up. This has been adapted from this recipe here.

Ingredients:

• 1 cup (425gms) of organic chickpeas (organic garbanzo beans) - soaked overnight, cooked and drained
• 4 tablespoons organic lemon juice
• 1/4 cup organic extra virgin olive oil
• 2 cloves crushed garlic
• 1/2 teaspoon sea salt
• 1 teaspoon. organic ground cumin
• 1/2 teaspoon organic cayenne pepper / red chilli powder
• Fresh parsley / coriander for garnish (optional)

Preparation:

• Blend all ingredients in food processor until smooth
• Serve in festive dish
• Drizzle with olive oil and garnish with parsley / coriander

Serve this with a pack of nachos or pita bread or fresh salad vegetables cut in sticks such as carrots, cucumbers, zucchini, steamed asparagus, beans, cherry tomatoes, etc. You can also use it as a salad dressing or as a spread on sandwiches or wraps instead of mayonnaise. 

Health Benefits of Hummus:

Chickpeas, which are more popularly known as garbanzo beans, are high-protein legumes. Tahini, if you choose to use it, refers to sesame paste which is rich in calcium and protein. The nutritional benefits of hummus can be rooted down from each of its ingredients. Here are the health benefits of each ingredient used in this tasty and healthy side dish:

1. Chickpeas

Chickpeas, the main ingredient in hummus, are rich in fiber and protein. They also contain vitamins and minerals such as folic acid (chickpeas tend to be higher in folic acid than other beans), zinc, and magnesium.Chickpeas do not contain any cholesterol or saturated fats. This makes hummus a favorite among vegetarians. Chickpeas are also known to be effective in preventing build up of cholesterol in the blood vessels. Apart from that, it can maintain correct blood sugar levels and help prevent cancer.

2. Olive Oil

Another healthy ingredient found in hummus is olive oil. As most people know, olive oil is a healthy fat. It has high monounsaturated fat content but low in saturated fat. This oil can thus help regulate cholesterol and protect the heart from various diseases.

3. Garlic and Lemon Juice

Garlic and lemon juice, meanwhile, are filled with antioxidants that reduce oxidative stress in the body. They also work to improve immune functions and fight of bacteria and viruses.

4. Overall Health Benefits of Hummus

Hummus as a whole contains plenty of Omega 3 fatty acids, which are great for improving intelligence and maintaining a healthy heart. On top of it all, this dish also has iron, vitamin B6, manganese, copper, folic acid, and amino acids. Tryptophan, phenylalanine, and tyrosine are the amino acids found in hummus that can promote good quality sleep and uplift one’s mood.

Tips & Product Suggestions for Weight Loss - Part 3

In our third and final article for the weight loss series, let's talk about the benefits of a few other products that are extremely beneficial towards trimming those extra pounds.


1. Green Tea


Enough and more has been written about the benefits of green tea on our health. According to an article on www.webmd.com, aside from fighting heart disease, cancer, and other diseases, a new study shows that drinking green tea may also fight fat.The study showed that people who drank a bottle of tea fortified with green tea extract every day for three months lost more body fat than those who drank a bottle of regular oolong tea. Researchers say the results indicate that substances found in green tea known as catechins may trigger weight loss by stimulating the body to burn calories and decreasing body fat.


Black tea, oolong tea, and green tea come from the same Camellia sinensis plant. But unlike the other two varieties, green tea leaves are not fermented before steaming and drying. Most teas contain large amounts of polyphenols, which are plant-based substances that have been shown to have antioxidant, anticancer, and antiviral properties. However, green tea is particularly rich in a type of polyphenols called catechins. These substances have also been shown to have anti-inflammatory and anticancer properties, but recent research in animals show that catechins may also affect body fat accumulation and help increase metabolism.


Where to Buy
You can browse various organic brands of green tea in our online store under the category of Teas.

2. Moringa Leaf Powder

The moringa's role in weight loss efforts may be chiefly attributable to the plant's low-fat, high-nutrient qualities that make it an acceptable, low-calorie substitute for many other foods. Moringa is also high in Vitamins B1, B2 and B3, which your body needs to convert food to energy instead of storing it as fat.


Benefits
Moringa leaves provide dieters with a rich array of necessary vitamins, proteins and minerals that deliver nutrients without unhealthy fats or high-calorie carbohydrates, according to researchers from John Hopkins University. Each oz. of moringa leaves provides a dieter with more vitamin A than an oz. of carrots, more iron than an oz. of spinach, more calcium than an oz. of milk, more potassium than an oz. of bananas and more vitamin C than an orange, according to a scientific study and nutritional analysis conducted by scientists at the Trees of Life organization. The same study reported that moringa leaves contain protein quality at similar levels to whole milk and eggs, without the fat and calories.


Role In Weight Loss
Moringa leaves are low in fat and highly nutritional. Because they are packed with so many nutrients, they offer dieters a healthy alternative to eating many higher calorie foods. Moringa leaves provide 42 percent of the recommended daily minimum requirement for protein, and 125 percent of the recommended daily minimum requirement for calcium. The B vitamins in moringa leaves also help you digest and convert foods to energy and may increase your metabolism, according to MoringaTreeofLife.com. 


Consumption
Moringa leaves are often eaten raw or cooked as a vegetable in places where the tree is native or cultivated, according to the Environmental Society of Australia. Crushed moringa leaves are available in a dry powder that may be stored on a shelf for years without deterioration or loss of nutrients. Dieters may also steep and drink moringa leaf tea daily for its low-fat, low-calorie nutritional value.


Where to Buy
Our store carries various brands of organic Moringa Leaf Powder under the Overall Health section within Supplements.


3. Seeds Blend


You must be already familiar with usage of flax seeds (or flax seed powder) for weight loss. Other than these power packed omega-3 rich seeds, there are others that have unique nutritional value as well - such as pumpkin seeds, sunflower seeds, sesame seeds, etc. Seeds are high in fiber, vitamin E and monounsaturated fats that can help keep our heart healthy and our body disease free. Healthy seeds are also great sources of protein, minerals, zinc and other life-enhancing nutrients. Numerous studies have shown that different types of seeds and nuts can actually prevent weight gain, the development of heart disease and the accumulation of LDL cholesterol. If you are going to add seeds to your diet, I would recommend that you eat only organic seeds, in their raw state. Snacking on nuts and seeds is a great way to win the war against the bad kind of fat, and lose weight in the process. 


According to an article on http://www.globalhealingcenter.com, here are the benefits of the 5 healthiest seeds you should add to your diet: 

i) Sunflower Seeds: 
The perfect phytochemical-rich seed for those of us looking to lose weight, as they promote healthy digestion and increase fiber intake.
Sunflower seeds are also extremely rich in folate, a very important nutrient for women. They are packed full of good fats, antioxidant-rich Vitamin E, selenium and copper, all crucial elements in preventing heart disease, cancer, and other forms of troublesome cellular damage. 

ii & iii) Sesame Seeds (White & Black): 
Sesame seeds are very high in calcium, magnesium, zinc, fiber, iron, B1 and phosphorus, sesame seeds are unique in their chemical structure. Possessing important cholesterol-fighting fibers known as lignans, studies show that these seeds can lower blood pressure, as well as protect the liver from damage. Sesame seeds also may help prevent Arthritis, asthma, migraine headaches, menopause, osteoporosis and PMS.

iv) Pumpkin Seeds: 
Some scientific studies have shown that the components of pumpkin seeds may stop the triggering of cancerous behavior in male prostate cells. Pumpkin seeds are high in a form of antioxidant known as carotenoids, a special plant derivative that enhances immune activity and disease fighting capacities. These seeds are also high in omega-3 fatty acids and zinc, two important nutrients that may play a role in warding off inflammation, arthritis and osteoporosis. Finally, pumpkin seed are high in phytosterols, plant components that aid in keeping stable levels of cholesterol, enhanced immune response, as well as cancer-fighting attributes.

v) Flax Seeds:
Flax seeds are called the miracle low carb whole grain these days. Flax seed is high in most of the B vitamins, magnesium, and manganese, but this little seed is just getting started. There are three additional nutrient groups which flax seed has in abundance, and each has many benefits. Flax Seed is Rich in Omega-3 Fatty Acids. Omega-3 fatty acids are a key force against inflammation in our bodies. Flax Seed is High in Fiber. You’d be hard-pressed to find a food higher in fiber -- both soluble and insoluble -- than flax. This fiber is probably mainly responsible for the cholesterol-lowering effects of flax. Fiber in the diet also helps stabilize blood sugar, and, of course, promotes proper functioning of the intestines. Flax Seed is High in Phytochemicals, including many antioxidants. It is perhaps our best source of lignans, which convert in our intestines to substances that tend to balance female hormones.  


Where to Buy
The unique seeds blend available at our store contains a perfect blend of 5 of these most power packed seeds from mother nature. Once there, you can also read about its usage ideas, dosages etc. in the product description.