COUSINS….

Dietitian Shruti Sanjeev Doshi

Cousins are those couple of people who are always taken for granted. Hence on the occasion of Raksha-Bandhan felt to write a blog for them.

Very well said, “What strange creature’s brothers are!” – Jane Austen.

They are born to irritate you, tease you, and make fun of you. Till date I did not understand what pleasure they get by making me cry. But if the random person tries to hurt me then let me tell you I have the best escort with me.

I won’t forget my sisters they are not any less then brothers.

Christina Rossetti – once said “For there is no friend like a sister in calm or stormy weather; to cheer one on the tedious way, to fetch one if one goes astray, to lift one if one totters down, to strengthen whilst one stands”

picture taken from medium.com

We often say that our friends saw us at our worst; and although this is true, our siblings were there behind the scenes at home. They are the ones who have seen us in the awkward embarrassing, joyous, and miserable times of our lives.

“I had a really wonderful upbringing. We were a tight family. It was wonderful to grow up with so many cousins. We were all just a year or two apart, and we were always so supportive of each other. I am very lucky to say that I have a complete set of cousins i.e. Sassy sister , an over possessive bro, motivating sis, swag wala bro, mischievous sis, Studious bro, disciplined sis, Bossy bro, Crime partner, personal stylist and younger bro who sometimes behave as if he is elder one 🙄😅😂🤣But all of them play an important role in my life. They are the ones who have taught me to live the life to the fullest, to face the situation and to handle everything gracefully. Frankly speaking relation with my cousins is just like tom and jerry. in a moment they are my biggest rivals and at other moments I feel immense love for them

picture taken fromgoodtherapy.org

Fortunately, I was the youngest sister of all in my maternal family (not anymore). Therefore, I was the one who was always ragged and bullied. I still remember during summer Vacation my day use to start fighting with brothers and would end seeing getting them punished (which use to be the best part of the day). Although it is easy to get on one another’s nerves, the underlying truth is that we continue to have trivial arguments because we know we can but they can always be resolved….

On the occasion of rakhabandhan would love to thankyou for always been there for me. As “Sometimes we need someone to simply be there. Not to fix anything, or to do anything in particular, but just to let us feel that we are cared and supported.”

picture taken from fatherly.com

Would end the blog today by requesting you to go and tell your cousins how much they mean to you, no matter when you had a last talk with them, they are family and always there on your back even if you don’t spend gala time with them frequently….

Happy Diwali …… Frm Dt.Shruti Doshi.

Hello everyone!Since Diwali is just around the corner, #Here are a few tips for healthy Diwali –1. Stay Hydrated – Drink a lot of water, water helps in detoxifying so even if you go overboard sometimes, water will help you remove those toxins out.
2. Go for your walks – Do not stop on your exercise routine, at least walk 20-30 mins/day if you can’t do any other exercise.
3. Avoid cold drinks and alcohol – learn to say no to these two things as they are going to do more harm than good.
4. Modify your recipes – Go for baked version instead of fried eg – baked puris, baked chakli , roasted mathris. Try to cut calories as much as you can.
5. Practice Moderation – Do not over eat, learn to say no, when your tummy says no, if someone forces you to eat, learn to be assertive. After all it’s your health!
6. Eat your fruits – 2/day.
7. Play games – play your favourite game which involves physical activity on Diwali party.HAPPY DIWALI! 🙂

“Functional foods to boost your immunity.”

Dietitian Shruti Sanjeev Doshi.

Monsoon season is on its way. A season which not only elevate your taste buds but also increases food-borne as well as waterborne disease. In short it plays a role to test your immunity. Immune system has the ability to fight against the foreign particle like pathogens (viruses, bacteria) which can lead to infection or disease. When the immune system comes into contact with a pathogen, it triggers an immune response. The immune system releases antibodies, which attacks pathogens and kill them.

Intake of food rich in antioxidants, flavonoids, vitamin A, vitamin C and vitamin E can help to strengthen your immunity. Following functional food works as an immune booster.

CITRUS FRUITS

Fruits such as grapefruit, gooseberries (amla), oranges, sweet limes, lemons,kiwi are rich in vitamin C. Vitamin C helps to increase immunity which in turn helps to fight against pathogens

TURMERIC

Indian spice, turmeric contains a specific compound curcumin. Curcumin has anti-inflammatory and antioxidant property. This property helps to boost immune system.

GARLIC

Garlic has a sulfur containing compound know as allicin which helps to increase immunity. Garlic also plays a vital role for heart patients as it helps to lower cholesterol.

GINGER

Ginger is also one of the Asian spices which helps to enhance immunity, This knobby root is also a good source of antioxidants. Ginger also helps to lower nausea and vomiting. It may also possess cholesterol-lowering properties.

BROCCOLI

Broccoli another immune booster is not only a package of fiber, vitamin A, C and E. But also contains potent antioxidant know as sulforaphane.

ALMONDS

Almonds are excellent source of Vitamin E. They also contain manganese, magnesium and fiber which helps to boost immunity.

SUNFLOWER SEEDS

Sunflower seeds are rich source of vitamin E. Like other antioxidants, vitamin E fights against free radicals which can damages cell.

GREEN TEA

Green tea is a source of flavonoids, a type of antioxidant. Green tea also contains epigallocatechin gallate, or EGCG, another powerful antioxidant. Green tea is also a good source of the amino acid L-theanine . L-theanine may aid in the production of germ-fighting compounds in your T-cells.

Stay tuned to know more about Functional foods with their benefits……..

“Mango seeds another nature’s gift”

By Dt Shruti Doshi(shrutidoshi101@gmail.com)

King of fruits has already arrived in the market. A fruit which can never be hated by anyone. Yes, I am talking about Mangoes. It’s been more than 5000 years in Indian, mangoes are been cultured. A research done by FAOSTAD,2015 found that the estimate production of mangoes all over the world was 42 million tons per year, where India had been recognized as the largest producer of mango with 1,52500 tons per year followed by China, Kenya, Thailand, Indonesia, Pakistan and Mexico.

Mangoes are normally consumed fresh in the form of slice or in the form of juice, milkshake, ice-cream’s, kulfis or jams. It has been observed that almost 30-60% of the fruit is been discarded as waste by the industries after processing. More than one million tons of waste is found in the form of seeds and mango covering. You may be thinking why am I focusing more on discarded part it’s because MANGO SEEDS have its own nutritional benefits.

Mango seeds are made up of High Bioactive Compounds i.e. phenolic compounds, vitamin A, vitamin C and dietary fiber. Mango is considered as the good source of antioxidant due to bioactive properties found in its seed kernel. It has been stated that mango seeds have the highest Antioxidant property which fight against Free Radicals and Oxidative Stress. (Ribeiro,2010) To be precise free radicals and oxidative stress is one of the reasons to cause heart disease and cancer. Abdullah in 2014 in his research paper mentioned that Mango Seed extract is been used as an Alternative Breast Cancer Treatment.

Mango seed is not only a source of amino acid(proteins) but also a good source of micronutrients like potassium, zinc, magnesium and calcium. They play an essential role in normal metabolic function of the human body. Even today in the rural parts of India mango seed is used as an Alternative Treatment of Diarrhea (Loose Motions). Mango seeds if dried for 3 days and then added in the coconut oil for atleast 30 days and then applied on hair, will help to Reduce Hair fall.

Would like to share a traditional recipe which is not only rich in micronutrients, antioxidant but also helps to cure diarrhea.
MANGO SEED MUKHVAS.
This mouth freshener is not only crispy, crunchy but also easy to make. Mango Seeds are cooked, dried and fried / roasted and then seasoned with mysterious spices which will tempt your taste buds.

INGREDIENTS 

  • 30 Mango Seeds
  • 1 tsp Turmeric Powder
  • 1/2 half lemon
  • Black Salt
  • 1 tsp Roasted Cumin Powder
  • 1 tsp Asafetida (Hing)
  • 1-2 tablespoon Oil
  • Salt to Taste
    METHOD
  • Collect the seeds, wash them properly and allow them to dry for at least 6-7 days
  • Hold the seed as shown in the picture and hit on the edges with the help of pestle.
  • Pressure cook the seeds for 3 whistles on a medium flame
  • Strain the seeds allow them to cool and grate them or cut into pieces.
  • Now again completely air dry the grated seeds for 2 day
  • Heat very little oil in a pan and roast the grated seeds. Roast the mukhwas till it is crispy. Even if you are making pieces you will still have to roast
  • Add normal salt, rock salt, Hing, cumin powder, turmeric powder to it.
  • Allow it to cool and then squeeze lemon juice to it, mix it well
  • You can store it in air tight container. It can easily be stored for a year.

Stay tuned to know more about ancient traditional recipes with its benefits……..

MEMORIES OF FUN WITH FRUITS DURING SUMMER HOLIDAYS.🍉🍓🍒

Dt.SHRUTI DOSHI(shrutidoshi101@gmail.com)

Hello everyone, I am Dietician Shruti Doshi. Being a dietician, I always believe that food can be delicious as well as healthy and myths about healthy food (not being delicious) could be left behind. I felt blogging can be used as a tool to spread awareness about healthy food and nutrition.

Summer season has just started week ago and summer holidays are on its way. “Summer is like childhood, full of warm memories and goes too soon -Kellie Elmore .” Therefore, I thought to start my first post with sharing how we can have fun with fruits. You may have heard from Dietician as well as Doctors to eat more of seasonal fruits. It’s because nature always has something to offer you according to season. Fruits contains more of moisture and antioxidant properties. These properties help one to be hydrated and diseases free in the heat season.

When I think about my summer holidays first thing that comes to my mind is mango chocolate. It’s a traditional recipe know as mango barfi but my granny had named it as chocolate. I still remember how she use to make that barfi and hide it in the same usual place for decades even thou we knew where that has been hidden. But that was fun to steal them and eat it while teasing granny.

Stealing also makes me remind about raw mangoes, star goose berries, karvand and blackplum (jamun). They wont taste yummy if they were not stolen from tree and eaten. Maybe it was the fun which we had while stealing them made them more special. I feel sad when children just sit at home and play video games n avoid outdoor fun. I have seen children who don’t like these fruits. They are like its too sour. I will say maybe they were not introduced in a right way at a right time.
I would love to share my all-time favorite recipe Aam ka Panha. Its not only rich in antioxidants, vitamin c but also helps to keep you hydrated in the heat. The secret behind this recipe is addition of TULSI LEAVES & MINT LEAVES which makes them different from normal panha.

INGRIDIENTS AND METHOD
2 large raw mangoes
2 tsp jeera powder
1 tsp crushed black pepper
black salt as per taste
a pinch of hing
1/4 cup sugar , 5-6 mint and tulsi leasves
Wash the raw mangoes and pressure cook for 4 whistles.
Allow it to cool completely
Once cooled, peel and remove the pulp in a bowl. Add the cumin powder, black pepper, black salt, asafetida and sugar, crushed mint and tulsi leaves and mix well till the sugar is dissolved. Add 3 cups of chilled water and mix well. Serve immediately.

STAY TUNED FOR MORE INTRESTING YUMMY TRADITTIONAL HYDRATING RECIPES WHILE YOU RECOLLECT YOUR CHILDHOOD MEMORY WITH IT.