Wednesday, February 6, 2019


To keep  the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear.      -  Buddha

To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear. Buddha
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Worryingly a significant number of global populations are in the throes of the epidemic of obesity. It is a modern phenomenon and a huge one. There are hosts of health issues, which are in some way, or the other related to this. In terms of financial, drain on health care systems of the nations it needs prioritized attention.

This leads us to the need for a serious look at what we eat. There is a plethora of websites and medical reports underlining the measures to control and prevent this debilitating disorder. People are becoming conscious but the problem remains unabated. The knowledge regarding the problem is abundant on the internet but the willpower to follow the necessary preemptive actions is lacking. Strangely, a mindset is taking root all over the world of utter irresponsibility on the part of the citizens, while expecting quick fixes from the government or some other agencies.

Popping pills will not work here. It is a complex issue. An observable fact is that people with disposal incomes worldwide are new entrants to the burgeoning numbers of affected people. Unknowingly they promote the spread of this malaise. This segment of society performs stressful jobs and feel exhausted at the end of the day. As a routine, they bring restaurant meals on the way back home. Or simply place an order for a pizza. Now, these restaurant meals loaded with an excess of oils and harmful additives eaten day in day out can ruin your liver, gut health, and cardiovascular system. This apart, rampant alcoholism with its high caloric value, sans nutrients contributes to a host of issues including drunken driving leading to fatalities. The challenge of the living process has been taken over by thoughtless instinctive pleasures.

The question arises what to do about it. The answer lies in drastic lifestyle changes. The urgency of zeroing in on the concept of eating wisely needs to be understood more than ever.

Here are some general guidelines regarding eating a well-balanced diet and maintaining a healthy weight. These are the ones garnered from my experiences, observations, google research and above all my mother's traditional wisdom.

A balanced diet promotes overall good health and protects us from various diseases.  Broadly, a healthy diet constitutes fruits, vegetables, carbohydrates, whole grains, beans and legumes, low-fat protein and dairy products.

Proteins provide macronutrients. They are the main source of our energy needs. Lean meats, eggs, fish and fresh or dried beans provide good protein to build muscles, bones, skin, and blood

Vitamins and minerals contain micronutrients for all over good health. To eat well we should consume a variety of foods. Wholegrain bread and cereals, lots of vegetables and fruit. All colored vegetables: pumpkin, zucchini, bell peppers, broccoli, beetroots, carrots, cabbage, avocados, spinach, and leafy greens are storehouses of nutrients. These contain fiber for an easy bowel movement.

Yogurt is a powerful probiotic and helps to maintain gut health. It also helps in reducing weight. Milk and milk products provide calcium.

Stay away from bakery products as they are packed with sugar and saturated fats. Cakes, pastries and butter cookies should be avoided.

Cook with minimum salt and fat. Use herbs, and condiments for enhancing flavor and taste.

All fried stuff contains Trans fats, which are harmful to heart health and contribute to weight gain.

Keep your body hydrated with enough water and other liquids. Soft drinks only give empty calories leading to obesity.

Diet alone is not sufficient to lose weight. A strict regimen of exercise is required for the optimum functioning of our system.

Learn to practice mindfulness and yoga for a holistic approach to good health.

Friends below are a few captures of my kitchen tales promoting healthy food habits and convenience. This was the cooked stuff in my fridge yesterday, which I'm sharing with you!

 Homemade butter, which I prepare each week. Boil full-fat milk. Cool. Keep it in the fridge overnight. Remove cream which forms on the surface. Churn till butter separates from the milk. Scoop out with fingers. Press gently to let the remnants of the milk drop drown. Prepare cheese with the remaining thick milk.

Buy green chilies according to need. Snip the ends. Grind till it looks like a paste. Store in ziplock bags above. Freeze.  So convenient to use the quantity according to taste. Green chilies contain Vitamin C and give a special flavor to the food.  Can use it in omelettes and marinades also.

Spinach cooked with potatoes with the seasoning of onion and garlic. Just before removing from stove sprinkle 1/2 teaspoon of all spices and some coriander powder.

Zucchini chunks cooked with light seasoning to retain its original flavor.

Friends welcome here as always!

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  1. Right you are... it is a much bigger problem than many people do realise…

    I have been obese for many years, sadly enough due to medications… no they are gone, the weigt is gone to… I am still not skinny but thankfully no overweight present either

    Have a splendid, ♥-warming ABC-Wednes-day / -week at
    ♫ M e l d y ♪ (ABC-W-team)

  2. Hari OM
    Excellent observations - and I do the same thing with my chilies - but also with other fresh masala ingredients like coriander leaves, spinach and tomato. Buy batches which is cheaper and prepare, then they only have to be tossed straight into hot pan and used for the sauces of paneer and veges (or meat if that's one's choice). As you say, there is way too much 'convenient' food taking now and forgetting how to work a kitchen efficiently! YAM xx

  3. Hello, great post and information. It is important to eat healthy. Living healthier
    can help to taking less medicine. Thanks for sharing. Happy Thursday, enjoy your day!

  4. I ear yogurt every single day and love it. I have never made my own butter though. You make very good points here about obesity. Sad to see this happening to young children...Michelle

  5. Simple and wholesome food is the best!

  6. I like your healthy tips. We have started to cut down on carbs and sugar. Have been eating smaller portions too.

  7. I admire your commitment to healthy eating! I may not always eat as I should, but I try to overcompensate with physical exercise!

  8. From my own experience, easier said than done, unfortunately.

  9. great job of educating about nutrition and health! here in the US, so many people have no knowledge of how to spice and season foods due to lack of cultural heritage (in my cultured opinion), so have a tendency towards sweets and convenience foods with little to no flavor. I go through periods of healthier/less healthy eating habits, but as the parent of a young athlete, I do what I can to make sure they're getting the nutrients they need to grow up smart and strong!

  10. Today's busy lifestyle and the convenience of ready made food available on order is a big culprit here.Indian diet is healthy to the core but it is time consuming too.Still,it is better to spend time in the kitchen rather than in nursing homes.

  11. It's so true that many of us are overweight. I suppose there are many reasons, with many having health issues that contribute. Your suggestions could be used by all of us, so thanks so much for the post. An thanks for linking up to My Corner of the World!

  12. Very informative post, very logically analyzed, liked the preparations you have made.