Chitra Kumari

959

Miss

#Healthy swaps
1) Fizzy drinks swapped by Green tea/ Detox juice.
2)sweets and cakes swapped by Dark chocolate and nuts
3)Mayo swapped by Avocado
4)Flavoured yogurt swapped by plain yogurt
5)Fruit juice swapped by whole fruits
6)French fries swapped by salted peanuts.

I usually swapped these food items and it's really beneficial.

#QUINOA TIKKI
Ingredients:-
1 Cup Cooked Quinoa
1 Grated Carrot
1 finely chopped Onion
10gm Oil
Salt to taste
Black pepper
Coriander leaves
Process:-
Grease the pan, fry onion and grated
Carrot
Once fried add cooked quinoa, Add salt,
& Black Pepper
Once the mixture cools down,make tikki
of any shape.
Take another pan,grease and put the
tikki for roasting,you can also do shallow
frying.
Serve Hot and enjoy this recipe 😋

#Tips for scanty menses:-

• Sesame Seeds: Take handful of roasted sesame seeds and grind them well till they turn into a powder.
You can store this powder in a container and consume 1 tsp of it regularly with a tsp of raw organic
honey or a piece of jaggery.
• Turmeric and Jaggery: Take one tsp turmeric and mix it with 1 tsp jaggery. Take this mixture every
morning for a couple of weeks and see the results. It induces menstruation due to its warming effect. It
also relieves pain.
• Ginger: Boil 1 tbsp. fresh ground ginger in a cup of water for 5 minutes. Take it off the flame and add
1/2 tsp raw organic honey and drink the mixture three times a day after the meals. Continuing this for
around one month (or more) can help regulate the menses. It helps relieve the pain as well.
• Jeera (Cumin seeds): Boil 1 tsp jeera in 250 ml water for 5 minutes and strain it. Add a tsp of jaggery
and sip it warm twice a day- First in the morning on an empty stomach and second time at night, before
going to bed.
• Saunf (Fennel seeds): Take 1-2 tsp fennel seeds with half to one tsp jaggery. Boil it in water for 5
minutes. Strain it and drink it warm twice a day.
• Thyme (H. Ajwain) herbal tea: It increases the flow of menstruation. In case of menstrual pain, apart
from tea, make a poultice of ground seeds of thyme and apply externally.

#Tips to regulate menses:-
• 1 glass unripe papaya juice OR carrot juice with a dash of garlic-ginger: These juices play a great role in
regulating the menses. Best to use unripe papaya. It helps contract muscle fibers in the uterus. Avoid it
when the periods are on. Have the carrot juice then.
• Having saunf (fennel seeds) daily also helps in regulating monthly periods. 3-4 tsp in a day post meals
can help.
• One can have a cup of decoction made of bitter gourd (karela) roots at least one or two times a day.
This can assist in getting regular monthly periods.
• Parsley is considered to be the most effective home cures for menstruation related issues because of
its high content of vitamin C. It’s recommended to consume parsley juice daily to regularize the menses.
• Take 2-3 radish and blend them into a fine paste using water. Add a cup of buttermilk to this paste.
Keep sipping this juice throughout the day. Best to have it on a daily basis for positive results.
• A decoction made of coriander (cilantro) leaves or seeds can also be very useful in getting regular
periods. This should be had at least 3 times a day for better results.
• Take 4-5 figs (anjeer) and boil them in a cup of water. Now filter this decoction and have it on a daily
basis. This remedy if followed regularly will normalize menstrual cycle.

#Tips to reduce the menstrual pain:-
• Heating Pads
• 1 tbsp. sesame seeds mixed with 1 tbsp. jaggery and an inch piece of ginger helps reduce the pain
• Basil- Add 1 tbsp. of basil leaves to one cup of boiling water. Cover tightly and allow it to cool. Drink
this every few hours to ease the cramps.
• Alternatively, crush a handful of basil leaves to extract the juice. Add 2 tsps. of the juice to one cup of
warm water. Drink this three times daily while having the pain.
• Fennel Seeds- Add 1 tsp of fennel seeds to a cup of boiling water. Simmer the mixture on low heat for
5 minutes. Remove from heat and strain the tea. Add 1 tsp of raw organic honey and mix well. Drink this
tea two times daily beginning three days before the expected start date of the cycle. Continue drinking it
as needed for pain. Drink it warm for best results.

#Nutrition and Lifestyle Therapy for Acidity:
- Aerated drinks, alcohol as well as the caffeine to be avoided as they are major cell dehydrators and
make the body pH extremely acidic.
- Include alkaline foods/liquids to neutralize the acidity and to balance out the pH. E.g. Lemon water,
broccoli, bottlegourd, cucumber, apple cider vinegar, barley water, aloe vera juice, wheatgrass juice, etc.
- They keep the body super alkaline.
- Tip: Have a glass of lemon water with mint leaves 1 hour after the meal (lunch and dinner) to keep the
body alkaline.
- Chewing fennel seeds post meal is also of great help.
- Banana, watermelon, coconut water, yoghurt, buttermilk, basil seed (sabja) water, etc have a nice
soothing effect. One can have any of these on a regular basis to get some relief.
- A glass of milk with a tsp of home made ghee makes a good recipe to heal acidity and burning
sensation.
- Sucking on a piece of clove is another effective remedy.
- Keeping long intervals between meals is another cause for acidity. Consuming large meals at a time can
result in too much of acid production in the stomach. It’s best to have small meals at a time in frequent
intervals (keep a gap of not more than 3-4 hours between each meal).
- Keep the intake of pickles, spicy chutneys and other preserved and processed food at bay.
- Excessive smoking and drinking increases acidity. It’s best to give up on.
- Ensure adequate hydration throughout the day.

#3 best foods for thyroid patients:---
1. Fruits: Apples, Pears and Citrus- Apples, pears, plums and citrus fruits are abundant
with pectins, which help with detoxifying the body of mercury – one of the most critical
metals that have been connected to thyroid problems.
2. Nuts and Seeds- Pumpkin seeds, sunflower seeds and nuts are rich sources of zinc.
Low levels of Zinc have been associated with thyroid problems. Add to the salads or
munch on these as snacks to replenish your body with zinc.
3. Legumes and Beans- Beans and legumes are rich, not just in Zinc but fibre as well.
These help to regulate the digestive system, especially the bowel movement and prevent
constipation. Chickpeas are one of the healthiest options for thyroid problems.

#BENEFITS OF BERRIES.
Bunch of berries are not just a burst of sweetness in addition to it they are considered as one of the richest source of antioxidant which is required by your body. With delight you can include it as dessert with any of your meal keeping in consideration to your quantity required individually. On the top of it, according to research, berries deliver a bevy of benefits, including bettering cognitive health, helping prevent cancer, and lowering blood pressure.
“These Vibrant, brightly colored berries provide some of the highest levels of nutrients, as antioxidants. These antioxidants are nothing but hold good anti-inflammatory properties, which helps protect your body from disease as you age specially to maintaining your bone health. Thus it is considered a healthy part of an anti-inflammatory lifestyle for both prevention and chronic disease management for example- arthritis, osteoporosis, neurological or central nervous system disease etc.
Not only antioxidants each berries has its own nutritional benefits and value which are briefed below-
- Goji berries- contains high levels of vitamin A and zeaxanthin, both of which are important for eye health.
- Raspberries- contain antioxidant polyphenols called ellagitannins, which can help reduce oxidative stress. And also a very good source of fiber
- Blueberries-serve as a great source of vitamin K. Anthocyanins from blueberries may reduce oxidative stress, thus lowering the risk of heart disease
- Strawberries -most commonly consumed berries in the world and also one of the best sources of vitamin C.
- Cranberries- best-known health benefit is their ability to reduce the risk of urinary tract infections (UTIs). The content of polyphenols is high in its skin, thus recommended to consume as whole instead of juice.
- Grapes - The skin and seeds are an excellent source of antioxidant polyphenols. A number of studies have shown that grape seed polyphenol extracts can lower both blood pressure and heart rate
- Blackberries - contain a high level of vitamin C for better immune system.
*These are the amazing benefits of Berries. Enjoy 🍒.

#BANANA PANCAKE RECIPE

Ingredients
1 Riped Banana
50gm Oats/Wheatflour
1/2 cup Milk
1/2 Tsp Baking Powder
1/2 Tsp Cardomom
5gm Oil for Greasing the pan
Pinch of salt
Pinch of Sweetner
5 Chopped Almonds/Walnuts

Process:-
Blend Banana with Milk
Add Oats/Wheatflour
,sweetner,Cardomom,baking powder.
Blend everything to bring to a
consistency of little thick batter.
Grease the pan and put the batter.Give
circular shape .Heat it till bubbles
come.Flip it & cook the other side.
*Enjoy this supertasty recipe.

https://youtu.be/JWLpWCd5XKs
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