1. When it comes to nutritional value, oranges are right there among the top
2. They are easy to digest and help the body get rid of toxins
3. They are good for the health of your hair, skin and nails
4. Oranges protect us from viral infections like common colds and flu and also arm us against cancer
5. The fibre in oranges aids in lowering unhealthy levels of cholesterol in the blood
6. Their potassium and magnesium content help to lower blood pressure
7. The magnesium in oranges helps to strengthen the teeth and bones
8. The natural sugar present in oranges helps to satiate sugar cravings—safe even for diabetics
9. The pectin and fibre in oranges help to ease constipation.
10. Known as a magical fruit for weight watchers, oranges are a wonderful snack in-between meals—they curb your hunger pangs and prevent binge eating.

How and when to eat them

Eating whole orange is preferable to drinking concentrated juice. When buying packaged orange juice, check the nutritional value and avoid if it contains sugar or artificial sweeteners. Also remember, our rate of metabolism is low towards the end of the day, so it’s best to avoid consuming oranges after dinner as doing so can spike up your sugar levels.

Wait! Don’t throw the peel away

Orange peels also provide multiple benefits just like the pulp. Though it is bitter/sour in taste, this edible cover contains fibre, flavanoids and other nutrients.

Orange peels can be sun dried, powdered and then used in food preparation as well as for face or hair packs/masks.

Orange peel powder is a commonly used ingredient in many cosmetic products. It can help reduce blackheads, whiteheads, oily skin and provides a beautiful glow to the skin.

Weekly orange face pack:

• One tsp of orange peel powder
• One tsp of neem powder [readily available in ayurvedic shops]
• One tsp of multani mitti
• Few drop of honey
• Mix well and apply

Leave it on your skin for 15 minutes and then wash it off your face.

For long lustrous hair and to rid your scalp of dandruff, add some powdered orange peel to coconut oil and massage it on your scalp. Leave this overnight and rinse the next morning with a mild shampoo. This helps to stimulate hair growth.

Orange peels can also be added along with essential oils to your bathing water as it has a relaxing effect and also helps soften the skin.

This was first published in the January 2016 issue of Complete Wellbeing.

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To look stunning on their big day, most brides-to-be go on some kind of a weight loss diet or detox program. However, few give any thought to how they will adjust to the change in their food habits and lifestyle after their wedding. I was no different.

In spite of being a dietician, I had not planned for the inevitable changes that I was going to have to make after marriage. Reality hit me a month after the wedding when I stood on the weighing scale and discovered I had already put on 4kg. Thanks to the support and help of my husband and mother-in-law, I took stock of the situation and got back on track quickly. Here, I share with you diet tips and tricks that worked for me in the hope that they will help you too.

You’ve said “I do”. Now what?

The first few weeks after marriage are blissful, but it is also the time when the bride is adjusting from “her” way of living to “their” way of living and this is especially so if you are living with your in-laws. Whether you marry someone from the same community or from a different religion, there will always be differences in food culture as each household has different ways of cooking. For instance, in some families, fresh meals are cooked for breakfast, lunch and dinner, whereas in others, food is made once in the morning and relished all through the day. Likewise, in some families, eating leftover food is frowned upon whereas there are families who have no qualms about eating today’s food tomorrow or even the day after. While a new bride has to adjust to so many sudden changes, the issues get further compounded if you are a vegetarian/vegan and your husband/in-laws are not.

In our maternal homes, many of us have the luxury of eating food prepared by our mom or the family cook. But this changes if you are expected to shoulder the responsibility of cooking for the family. This is especially so in Indian families. And, should you be a working woman, you must juggle your home and work life, which often means that your own dietary needs take a back seat.

Failure to adjust to a new lifestyle leads to eating disorders in many women. While some of them become bulimic, others get anorexic because of not being able to adapt to the new way of preparing/consuming food.

Diet Tips for New Brides

Here are few tips newly married women can follow to keep themselves fit and happy.

Share your likes and dislike

Marriage is about making adjustments. But that doesn’t mean you need to force yourself to eat something you don’t like. Find a middle path such that both you and your partner [and your in-laws too] are happy. Tell your new family about your likes, dislikes, and other food-related restrictions such as allergies; also understand theirs.

Include everyone

If you’re in charge of the kitchen, plan the weekly menu keeping in mind food choices of all family members. Try not to experiment too much in the early months; keep things simple.

Don’t forget to exercise

After marriage, it is difficult to find time for yourself as most of your “me-time” becomes “we-time”. However, make it a point to exercise for at least 30 minutes everyday. Exercise heightens your energy, improves sex life and boosts your self-esteem. You could go for an early morning walk or do yoga in the privacy of your room or, if you have access, hit the gym for a quick workout.

Don’t skip breakfast

If you are a working professional, make sure to eat a nutritious breakfast. You may have to work your way around this if your new family does not have a culture of eating breakfast. Go for easy-to-prepare recipes like a vegetable sandwich, oats omelette, a mix flour chilla, boiled egg whites, fruits or a smoothie. Have 200ml of soy milk twice a week, to get a dose of calcium and protein. Your healthy food choices may inspire other family members to join the health wagon too.

Eat when hungry

In Indian homes, families usually eat together and the women of the house don’t eat before the men. But these are not rules written in stone. If your husband and in-laws eat at a time that is much later than what you’re used to, there is no need to sit through your hunger pangs in silence or worse, munch on chips and other junk food. Just eat when you are hungry or request them to shift their meal timings to an earlier time so you can all enjoy meals together as a family.

Introduce them to foods you like

Marriage is not just about the wife learning her husband’s culture but also introducing him and his family to her own culture. Once in a while prepare and serve dishes that you’ve grown up eating. This will also give you a sense of comfort while you are adjusting to the new place.

Get the cookware you need

If your new home kitchen is not equipped with the cookware that you are used to using, it’s time to go shopping. For instance, you may need a dosa tawa, a chopper, a pressure cooker, a toaster etc. to make cooking quick and enjoyable for you. It’s alright to indulge in these expenses, provided you will really use them well.

Be mindful of social eating

After marriage, socializing naturally increases—those lunch and dinner invites from friends, family and relatives can add many extra [and needless] calories on your plate. Be mindful of how often you eat out and the quantity you eat. If it gets too much, skip desserts, deep fried items and other calorie-dense foods.

Get enough sleep

Newly married women tend to be sleep-deprived. But did you know that there is a definite connection between lack of sleep and weight gain? Try sleeping at a regular time every day and get at least seven hours of uninterrupted sleep.

Conclusion

If you are a new bride, striving to understand your new family and helping them to understand you is the recipe for health and happiness. While you need to give of yourself generously, self-care is important too. In the end, it’s all about a little give and take.

The post A Dietician Shares Diet Tips for New Brides appeared first on Complete Wellbeing.

7 health benefits of sprouts

1. Sprouting causes the dormant enzymes from the grain, pulse or seed to become active
2. Proteins are broken down into their amino acids, making them easier to digest and absorb. If you consume something after sprouting, 30 per cent more protein can be absorbed by the body than eating it before sprouting
3. Some amount of saturated fat is also converted to essential fatty acids during the process of sprouting
4. The mineral absorption is far better
5. There is an increase in calcium, potassium, sodium, phosphorous and, most significantly, vitamin C
6. The content of vitamin B1, B2, and B3 doubles after sprouting
7. Finally, sprouting decreases the gas produced from consuming pulses, making them easy to digest.

What can you sprout

Various grains like wheat, ragi, barley or seeds like alfalfa, fenugreek, and musk melon are used for sprouting. The most commonly consumed sprouts are in the form of legumes like green gram, Bengal gram, peas, soybean and moth.

How to sprout

The process of sprouting is very easy. Make sure to use good quality of seeds.

• Wash and rinse the seeds thoroughly.
• Then soak them in water for 8 – 12 hours, making sure the container is covered in a way that allows some air.
• After 8 – 12 hours, drain the water.
• For the next 2 – 3 days, the grains should be washed 2 – 3 times a day and each time the water should be drained off completely. Remember that no water should be retained or else the grains will start rotting or fermenting.
• Depending on the temperature and humidity, your sprouts should be ready for use within 2 – 3 days.

Once ready, they can be stored in a refrigerator for 7 – 10 days in an air-tight container.

Another way to sprout is, after you have soaked the grains overnight, drain the water the next morning. Transfer the grains to a damp, clean cloth and tie the cloth tightly. Keep this in a covered container for 1 – 2 days and by the second day you will see the grains sprout.

If you have no time to go through sprouting grains at home, you can always buy a packet of ready-made sprouts from your local supermarket.

Cooked is better than raw

The commonest myth about eating sprouts is that they are better eaten raw than cooked. Always cook your sprouts before eating—it kills the bacteria and makes it easier to digest.

Last updated on 23^rd July 2020

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Going on a weight loss diet? Don’t forget your locks

If you’re going on a weight loss diet, it will most likely involve the exclusion of carbohydrates. Such harsh restrictions create a lot of stress on your system, and also damage the hair follicles, hampering hair growth. Include 5 – 6 servings of fruits and vegetables per day to maintain a healthy intake of carbs. To ensure that this does not interfere with your weight loss goals, go for fruits and vegetables that are low in fructose and starch but high in fibre. Whole grains and cereal are a complex form of carbohydrate providing nutrition for the hair. Say no to refined products and table sugar.

Is there enough protein on your plate?

Proteins are the building blocks of your hair [and all the cells in your body]. It not only enhances hair growth but also maintains good lustre. If you’re an egg lover, gorge on the scrambled eggs, omelettes or boiled eggs. Weight watchers should avoid eating egg yolks everyday, consume it only twice a week. You can include it as a breakfast option or for dinners in the form of bhurji with roti or boiled egg white salad and soup. Eggs provide essential amino acid required for healthy hair. If you are a vegetarian then paneer paratha or paneer wraps make for good hair healthy breakfast option. In sea food, salmon is best source of protein for hair.

These fats won’t make you fat

Don’t restrict yourself from consuming the recommended allowances of good unsaturated fat. Fats help in the absorption of vitamins A, D, E and K which are necessary for hair growth. Walnuts and almonds are good for hair health. Have 4 – 6 nuts as a pre-lunch or pre-dinner snack. Note that eggs also provide unsaturated fats and essential fatty acids required for your hair.

Will drinking lots of water help?

Only water will not help. But it is required to absorb biotin, a hair-friendly vitamin. So a diet rich in biotin and lots of water will surely help. Drink 10 – 12 glasses of water per day and also include fresh fruit juices, vegetable juices or soups in your diet. Carrots, cucumbers, spinach, lettuce, cauliflower, eggs, strawberries and goji berries are all rich in biotin. So have lots of these.

Vital vitaminerals

Vitamins and minerals, though termed as micronutrients, play a key role in keeping your hair healthy. Without these micronutrients all the efforts taken for hair care would amount to nothing. Consumption of foods rich in B-complex vitamins, vitamin C, iron, and zinc promote the growth of hair. Low levels of zinc weaken the hair follicles causing the strands to break. Low haemoglobin level caused by a deficiency of iron is directly associated with weakening of hair follicles. Spinach is a good source of calcium, iron and B-complex vitamins. You can consume it in the form of vegetables, soups, or parathas. You can even use spinach as a base for making gravies and pasta sauces. Raisins and dates are abundant in minerals and vitamins. Add them to your porridge and smoothies. Practise a daily exercise routine and ensure you get eight hours of sound sleep as this shall reduce physical stress to your system.  Remember stress stops the hair growth or slows it down. Stop worrying and adopt good coping abilities to handle your emotional stress as it can be detrimental to healthy hair growth.

The post Nourished hair is healthy, shiny and beautiful appeared first on Complete Wellbeing.

Since lactose helps the body absorb calcium from the milk, lactose intolerant people need to pay special attention to meeting their body’s calcium needs. They should consume lots of green leafy vegetables, broccoli, yoghurt, oranges, tuna and sardines and opt for lactose-free milk or soy milk to fulfil their calcium needs. They should consult a doctor about the need to consume supplements.

If you are intolerant to lactose, you need not worry about losing out on the benefits of milk and milk products. There’s a way of managing your diet with this condition and still have balanced nutrition…

• You don’t have to completely cut out milk from your diet. You can occasionally consume small quantities of milk rather than large amounts at one time. Try having curd/buttermilk in small quantities—usually most people can digest these without much problem.
• Just because you are averse to milk doesn’t mean you will have the same reaction to all milk products. According to a Mayo Clinic article on the topic, some people are able to digest certain dairy products. So if you consume dairy products, have them with meals rather than between meals.

Read labels

There are many food products in the market made using milk or milk products. So, make sure you read the food labels properly. If you are severely lactose intolerant, check for milk, lactose, whey, curd, milk powder among ingredients.

Food products that may contain high amounts of lactose are pancakes, biscuits, cookies, doughnuts, pastries, protein powders, nutri bars and whipped cream.

Know this

Lactose contains galactose that some babies are unable to digest. If such babies are fed an infant formula containing lactose, the galactose accumulates in the blood causing vomiting, weight loss or jaundice. If untreated, it may even result in permanent disability such as mental retardation, cataracts or death. To avoid this, do not feed babies a formula without consulting a paediatrician.

This was first published in the June 2012 issue of Complete Wellbeing.

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