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December 2024

Hangover Recovery: Simple Nutrition Tips for a Fresh Start

By Tips & Tricks No Comments


A night of fun and drinks often comes with an unwelcome guest the next morning: the dreaded hangover. Headaches, nausea, fatigue, and dehydration can make even the simplest tasks seem impossible. But don’t worry—what you eat and drink can help you recover faster and feel like yourself again.

Here’s an easy guide to understanding and tackling hangovers using nutrition.

What Causes a Hangover?

When you drink alcohol, it affects your body in several ways:

  1. Dehydration:
    Alcohol is a diuretic, meaning it makes you lose water faster, leaving you dehydrated.
  2. Blood Sugar Drops:
    Drinking can lower your blood sugar, causing weakness and fatigue.
  3. Stomach Irritation:
    Alcohol irritates your stomach lining, leading to nausea and discomfort.
  4. Electrolyte Loss:
    Essential salts like sodium and potassium are lost through increased urination.

These factors combined lead to the familiar hangover symptoms of headaches, dry mouth, dizziness, and exhaustion.

Preventing a Hangover

While avoiding alcohol is the best way to skip a hangover, drinking smartly can minimize its effects.

  1. Eat Before You Drink

Eating a balanced meal before drinking slows alcohol absorption and protects your stomach. A combination of carbohydrates, protein, and fats is ideal. Examples include:

  • Whole-grain toast with avocado and an egg.
  • A bowl of oatmeal with fruit and nuts.
  • Grilled chicken with brown rice and vegetables.
  1. Stay Hydrated

Alternate alcoholic drinks with water or a non-alcoholic beverage. This keeps you hydrated and helps reduce hangover severity.

  1. Snack While Drinking

Avoid drinking on an empty stomach. Munching on snacks like whole-grain crackers or cheese can keep your blood sugar steady.

 

What to Eat and Drink the Morning After:

Once the hangover hits, your body needs the right nutrients to recover. Focus on foods and drinks that hydrate, replenish electrolytes, and soothe your stomach.

1. Start with Water

The first thing your body needs is water. Drink small sips if you feel nauseous. Adding a pinch of salt and sugar to your water can help restore lost electrolytes.

2. Coconut Water or Electrolyte Drinks

Coconut water is packed with potassium and natural sugars that rehydrate and energize. If you don’t have coconut water, sports drinks or homemade electrolyte solutions work too.

3. Bananas

Alcohol drains potassium from your body. Bananas are a great way to replace this lost mineral and prevent cramps or weakness.

4. Ginger Tea

Ginger is known for its anti-nausea properties. Brew a cup of ginger tea to settle your stomach. Add a teaspoon of honey for a natural energy boost.

5. Eggs

Eggs are rich in cysteine, an amino acid that helps break down alcohol toxins in your body. A simple scrambled egg or boiled egg with whole-grain toast is easy to digest and nourishing.

6. Fruits with High Water Content

Fruits like watermelon, oranges, and cucumbers are hydrating and loaded with vitamins. They help your body recover faster.

7. Broths and Soups

A light soup or broth can restore lost sodium and soothe your stomach. Chicken broth or miso soup are great options.

 

Foods to Avoid

Not all foods are helpful during a hangover. Some can make symptoms worse:

  • Greasy or Fried Foods: These can irritate your stomach and worsen nausea.
  • Sugary Drinks: Sodas or energy drinks cause blood sugar spikes, followed by crashes, making you feel more tired.
  • Coffee: Although it might seem like a quick fix, coffee can dehydrate you further. Opt for herbal teas instead.

 

Other Tips to Recover Quickly

          1.Get Enough Sleep

Alcohol disrupts sleep, so rest as much as possible the next day to let your body recover.

          2.Take B Vitamins

Alcohol depletes B vitamins, which are essential for energy. A B-complex supplement may help boost your recovery.

          3.Exercise Lightly

A gentle walk can improve circulation and help clear alcohol from your system. Avoid intense workouts when dehydrated.

 

Why Moderation Matters ?

The best way to avoid a severe hangover is to drink in moderation. Pace yourself, sip slowly, and set a limit that works for you. Stick to lighter-colored drinks like vodka or gin, as darker liquors often contain more toxins that can worsen hangovers.

 

Final Thoughts

Hangovers are unpleasant, but they’re manageable with the right approach. Nourish your body with water, nutrient-rich foods, and plenty of rest. A little planning before drinking—like eating a balanced meal and staying hydrated—can make all the difference.

Drumsticks: A Hidden Gem for Better Health

By Winter Special No Comments

Drumsticks, also known as Moringa pods, are long, green, cylindrical pods from the Moringa tree, often referred to as the “Miracle Tree” due to their numerous health benefits. Native to parts of Africa and Asia, these pods are commonly used in cooking across various cultures, especially in Indian and African cuisines, where they’re known for their unique flavor and health-boosting properties.

What are Drumsticks?

Drumsticks are the pods of the Moringa tree (Moringa oleifera). They have a fibrous texture and a mild, slightly sweet taste when cooked. The pods contain small, nutritious seeds, but it’s the tender flesh inside the pods that’s typically used in dishes. Besides the pods, the leaves, flowers, and seeds of the Moringa tree are also known for their exceptional health benefits.

Nutritional Powerhouse

Drumsticks are not only delicious but also packed with nutrients, making them an excellent addition to any diet:

  • Vitamins:
    Drumsticks are loaded with vitamin C, vitamin A, and several B vitamins. Vitamin C boosts immunity and helps in skin repair, while vitamin A supports eye health and cell growth.
  • Minerals:
    Drumsticks are rich in calcium, iron, potassium, and magnesium. These minerals contribute to bone health, muscle function, blood pressure regulation, and overall vitality.
  • Protein:
    Unlike many vegetables, drumsticks provide a good amount of plant-based protein, making them a valuable option for vegetarians and vegans.
  • Antioxidants:
    Drumsticks contain powerful antioxidants like flavonoids and polyphenols that help fight oxidative stress in the body and reduce inflammation.
  • Low in Calories:
    Drumsticks are low in calories, making them an ideal choice for people watching their weight while still wanting to get a nutrient-packed meal.

Health Benefits of Drumsticks

Including drumsticks in your diet can have a range of health benefits:

  1. Strengthens Immunity:
    Due to their high vitamin C content, drumsticks help boost the immune system and can aid in protecting against infections and illnesses.
  2. Supports Healthy Digestion:
    Drumsticks are rich in fiber, which aids digestion and helps maintain a healthy gut. They can prevent constipation and promote regular bowel movements.
  3. Promotes Healthy Skin and Hair:
    The vitamins and minerals in drumsticks, such as vitamin A, vitamin E, and zinc, are great for skin health, helping with everything from reducing acne to preventing premature aging. The antioxidants in drumsticks also promote healthy hair growth.
  4. Regulates Blood Sugar:
    Studies suggest that drumsticks may help regulate blood sugar levels, making them a good food choice for people with diabetes or those looking to maintain healthy blood sugar levels.
  5. Enhances Bone Health:
    With high levels of calcium and magnesium, drumsticks help maintain strong, healthy bones and teeth, potentially preventing conditions like osteoporosis.
  6. Reduces Inflammation:
    Drumsticks have anti-inflammatory properties, which can help reduce the symptoms of inflammatory conditions like arthritis and may help lower the risk of chronic diseases.

How to Cook with Drumsticks

Drumsticks are highly versatile in the kitchen and can be used in a variety of dishes. Here are some popular ways to enjoy them:

  1. Drumstick Curry:
    In India, drumsticks are a key ingredient in sambar, a tangy and spicy lentil soup. They are often cooked with lentils, vegetables, and a blend of spices, creating a flavorful and nutritious dish.
  2. Drumstick Soup or Stew:
    Drumsticks can be added to soups or stews to provide flavor and nutrition. They pair well with other vegetables and can be boiled in broths for a comforting, nutrient-rich meal.
  3. Stir-Fry or Sauté:
    Chop the drumsticks into small pieces and stir-fry them with onions, garlic, and other vegetables for a quick and tasty meal. They absorb the flavors of the spices and other ingredients well.
  4. Stuffed Drumsticks:
    In some cuisines, drumsticks are stuffed with rice, vegetables, or meat, and then cooked to create a savory dish.
  5. Smoothies or Juices:
    You can use powdered drumstick leaves in smoothies or juices to get a concentrated boost of nutrients. This is a great way to enjoy the benefits of Moringa without cooking.

Conclusion

Drumsticks are an incredibly nutritious and versatile vegetable that can enhance both your diet and your health. Rich in vitamins, minerals, and antioxidants, they offer a wide range of benefits, from boosting immunity to promoting digestive health and healthy skin. Whether in curries, soups, or stir-fries, drumsticks are a delicious and easy way to incorporate more nutrition into your meals. So, next time you spot drumsticks at the market, consider adding them to your grocery list — your body will thank you!

Water Chestnuts (Singhada): A Crunchy and Nutritious Superfood You Should Try

By Benefits of Fruits No Comments

Water chestnuts (Eleocharis dulcis) are an underrated food that brings both texture and nutrition to the table. Despite their name, water chestnuts aren’t actually nuts, but are aquatic tubers that grow in wetland areas, particularly in Asia. These are versatile tubers that are now gaining popularity worldwide for their impressive health benefits. In this blog, we’ll look at what water chestnuts are, their nutritional benefits, and how you can use them in your daily meals.

What Are Water Chestnuts?

Water chestnuts are small, round tubers that grow underwater in marshy environments. Unlike most tubers that develop in soil, water chestnuts thrive in waterlogged areas. The edible part of the plant is the corm, a type of underground stem. These tubers have a dark, brown or black outer skin that must be peeled off before consumption. Inside, the flesh is white, crisp, and mildly sweet, offering a satisfying crunch that stands out in both raw and cooked dishes.

Fresh water chestnuts can be found in some markets, but they’re most often available in canned or dried forms. Fresh ones should be peeled before eating, while canned water chestnuts come pre-peeled, ready to be used after a quick rinse.

Nutritional Benefits of Water Chestnuts

Water chestnuts are not only delicious but also packed with essential nutrients that support overall health. Here are some of the key benefits of adding water chestnuts to your diet:

  1. Low in Calories
    Water chestnuts are very low in calories, making them an excellent option for those looking to manage their weight or keep their calorie intake in check. A 100-gram serving contains just 97 calories, so you can enjoy them in larger portions without worrying about excess calories. Their high water content also helps promote a feeling of fullness.
  2. High in Fiber
    One of the standout features of water chestnuts is their high fiber content. Fiber is crucial for digestive health, as it helps regulate bowel movements, prevent constipation, and support gut health. Additionally, fiber helps you feel full, reducing the likelihood of overeating and aiding weight management.
  3. Rich in Potassium
    Water chestnuts are an excellent source of potassium, an essential mineral that helps regulate blood pressure, balance bodily fluids, and support muscle and nerve function. Potassium-rich foods like water chestnuts can help maintain a healthy heart and prevent issues such as high blood pressure.
  4. Packed with Antioxidants
    These crunchy tubers are rich in antioxidants, including vitamin C, which help protect the body from oxidative stress and free radical damage. By adding water chestnuts to your diet, you can enhance your immune system and promote healthy skin.
  5. Naturally Gluten-Free
    Water chestnuts are naturally gluten-free, making them a safe and nutritious option for people following a gluten-free diet. Their light and easily digestible nature also makes them an excellent choice for individuals with sensitive stomachs or during fasting periods when lighter foods are preferred.
  6. Low in Fat
    These tubers are very low in fat, making them heart-healthy and a great choice for those looking to reduce unhealthy fat intake while still enjoying a satisfying crunch in their meals.

How to Use Water Chestnuts in Cooking

Water chestnuts are incredibly versatile and can be used in a variety of dishes, both savory and sweet. Their unique combination of crunch and mild sweetness makes them a favorite in many cuisines. Here are some great ways to include water chestnuts in your meals:

  1. Stir-fries
  2. Salads
  3. Spring Rolls
  4. Soups and Stews
  5. Snacks
  6. Fasting Recipes

How to Prepare Water Chestnuts

If you’re using fresh water chestnuts, you’ll need to peel off the dark, outer skin before eating. A vegetable peeler or knife works well for this. After peeling, you can slice them into rounds or cubes depending on your recipe. Canned water chestnuts are pre-peeled, so simply rinse them under cold water to remove any brine before using.

Why You Should Add Water Chestnuts to Your Diet

Water chestnuts are a healthy, crunchy addition to any diet. They are low in calories, high in fiber, and rich in nutrients like potassium and antioxidants. Their versatility in the kitchen makes them easy to incorporate into a variety of dishes, from stir-fries and soups to salads and snacks. Whether you’re looking for a healthy snack or a way to add crunch to your meals, water chestnuts are a great option.

So, why not try adding water chestnuts to your next meal? Their mild sweetness and satisfying crunch make them a delicious and nutritious choice!

Chyawanprash: Your daily dose of immunity, vitality, and timeless wellness!

By Unique food No Comments


Chyawanprash is a famous Ayurvedic herbal mixture known for its many health benefits and special flavor. This traditional health tonic has been used in India for hundreds of years to refresh the body’s energy and improve overall health. It is especially valued for its ability to strengthen the immune system, enhance vitality, and support long life by nurturing the body’s natural defenses and energy reserves.

 

Chyawanprash is crafted from a powerful blend of natural ingredients such as Amla (Indian gooseberry), packed with Vitamin C and antioxidants, Jaggery, which purifies the body and provides an energy boost, and Almonds, which enhance brain health. Ghee aids digestion and helps the body absorb nutrients, while spices like Cinnamon, Fennel, Cumin, and Black Pepper promote digestion, strengthen immunity, and boost metabolism. Cloves and Star Anise offer antibacterial benefits, and Long Pepper supports overall vitality. Together, these ingredients work harmoniously to refresh and improve the body’s well-being.

 

Health benefits:

  1. Immune Function-

    Chyawanprash helps your body fight off sickness by boosting the cells that protect you from infections and keeps inflammation in control.

  2. Digestive Health-

    It helps your stomach feel better by reducing stress, which can upset your digestion. It can reduce bloating and make digestion smoother.

  3. Anti-Aging Benefit-

    Packed with antioxidants, Chyawanprash helps protect cells from damage, slowing aging and reducing wrinkles and fine lines.

  4. Increased Stamina-

    It gives you more energy and helps fight tiredness, so you can stay active and not get exhausted as quickly.

  5. Skin and Hair Health-

    It helps keep your skin clear and young-looking by reducing wrinkles and acne. It also strengthens your hair, preventing hair loss and making it shinier.

  6. Respiratory Health-

    It helps your lungs work better and reduces inflammation in your breathing passages, which can be helpful for conditions like asthma or bronchitis.

  7. Antioxidant-Rich-

    Chyawanprash is full of natural compounds that protect your body from stress and help keep your heart, brain, and cells healthy, lowering the risk of health problems.

Recipe:

 

Ingredients:

  • Indian gooseberry (amla)- 200g
  • Jaggery (gud)- 200g
  • Almonds (badam)- 20g
  • Ghee- 20g
  • Dates (khajur)- 20g
  • Basil leaves (tulsi)- 10- 12
  • Cinnamon sticks (dalchini)- 3 inch
  • Fennel seeds (saunf)- 5g
  • Cumin seeds (jeera)- 5g
  • Long pepper (pipali)- 5g
  • Black peppercorn (kali mirch)- 8 pcs
  • Cloves (laung)- 3 pcs
  • Star anise (chakra phool)- 1 pc

 

Method:

  1. Wash and steam the amla for about 10-15 minutes until soft. Remove seeds and blend into a smooth paste.
  2. Dry roast fennel (saunf) and cumin (jeera) on low flame until fragrant, grind with long pepper, black peppercorn, cloves, cinnamon, star anise, and almonds into a fine powder.
  3. Chop the khajur into small pieces and blend them along with tulsi leaves into a paste. Add water if needed.
  4. Heat ghee and sauté the amla paste for 10 minutes on low flame.
  5. Add jaggery and stir until melted. Add the ground spice mix and dates. Mix well.
  6. Cook until the mixture thickens and leaves the sides of the pan that will take around 10 minutes.
  7. Allow the chyawanprash to cool, then transfer it to a clean, airtight jar.

Ways to include Chyawanprash in your diet:

  1. The most common and effective way to consume chyawanprash is directly by taking a teaspoon once or twice a day. You can take it on an empty stomach in the morning for better absorption.
  2. Mix a spoonful of chyawanprash in warm milk and drink it as a nourishing tonic, especially at night. This helps with better absorption and promotes restful sleep.
  3. You can also mix it with warm water to dilute the taste and make it easier to drink.
  4. Combine chyawanprash with lemon juice, honey, or ginger to create a health-boosting drink. It can be consumed warm or cold.
  5. For a quick energy booster, take it before a workout or in the afternoon when you feel fatigued. It’s a great natural energy supplement.
  6. Mix chyawanprash with warm water, a little honey, and fresh lemon juice to create a rejuvenating drink, which is both refreshing and energizing.
  7. For an Ayurvedic twist, add chyawanprash to herbal decoctions like tulsi tea or ginger tea for an extra dose of immunity support.

 

By adding Chyawanprash to your daily diet, you provide your body with a rich blend of essential nutrients and antioxidants. Enjoy it in various forms, from simple spoonfuls to refreshing drinks. Make it a part of your routine for lasting health and longevity. The natural goodness of chyawanprash can help you lead a vibrant life.

Black Carrots: A Nutrient Powerhouse

By Winter Special No Comments

Black carrots are a fantastic choice during winter due to their numerous health benefits, which can help keep you feeling your best during the colder months. They are a special type of carrot, famous for their dark purple-to-black colour. This colour comes from anthocyanins, which are antioxidants that help reduce inflammation and might protect against certain diseases. Because of these health benefits, black carrots are not only a nutritious choice but also a colourful and attractive addition to your diet.

 

They have a slightly earthier and more robust flavour compared to orange carrots.They are made up of 88% water, 1% protein, 7% carbohydrates, 0.2% fat, and 3% fibre. They are also packed with a range of essential nutrients. Key phytochemicals in carrots, such as carotenoids, phenolic compounds, Vitamin C, Vitamin E, as well as Vitamin K, B1, B6 and biotin, all contribute to their antioxidant properties and promote various health benefits.

 

Black Carrot vs  Orange Carrot:

Orange carrots are a rich source of beta-carotene, which the body converts into vitamin A. This vitamin is crucial for maintaining healthy vision, boosting immune function, and supporting skin health. In addition to beta-carotene, orange carrots provide vitamin C, fibre, potassium, and various other essential vitamins and minerals.

Black carrots, on the other hand, are particularly abundant in anthocyanins, powerful antioxidants known for their anti-inflammatory properties and potential to combat cancer. While they also contain beta-carotene, the levels are slightly lower than in orange carrots. Black carrots are also rich in vitamins C, K, and several B vitamins, and they contain a greater amount of fibre as well.

 

Health Benefits :

  • Black carrots have the highest antioxidant activity, followed by purple carrots and orange carrots. They are rich in powerful antioxidants, including anthocyanins and beta-carotene, which help protect the body’s cells from oxidative stress. This protection can lower the risk of chronic diseases like cancer, heart disease, and diabetes.
  • The anthocyanins found in black carrots also have strong anti-inflammatory properties. These can help reduce inflammation and provide relief for conditions like arthritis and other inflammatory diseases.
  • In addition to anthocyanins, black carrots are a great source of beta-carotene, which the body converts into vitamin A. Vitamin A is essential for good vision and plays a key role in preventing night blindness.
  • The potassium in black carrots supports healthy blood pressure levels, while the antioxidants help protect the heart by reducing oxidative damage to blood vessels and lowering cholesterol levels.
  • Another benefit of black carrots is their high fibre content, which aids digestion by preventing constipation and promoting regular bowel movements.

 

Culinary uses:

Black carrots are incredibly versatile and can be included in a variety of dishes, from fresh salads to comforting soups and stews. Here are some delicious ways to enjoy them:

  • Raw in salads
  • Juices and smoothies
  • Pickles
  • Baked goods such as cakes, muffins, or halwa

Black carrots aren’t just a colourful addition to your meals, they’re full of nutrients that help keep you healthy. With their high levels of antioxidants, anti-inflammatory benefits, and plenty of fibre, black carrots are a superfood you’ll want to add to your diet. So, the next time you want something tasty and good for you, grab some black carrots and enjoy all the benefits they bring!

 

 

 

Benefits of Vitamin D in Winter | Healthie4u

By Winter Special No Comments


Vitamin D is called the sunshine vitamin since it is made in the skin after exposure to sun. The same UVB rays that cause a sunburn also make vitamin D. Sunscreen, darker skin pigmentation, clothing and reduced daylight in winter diminish the skin’s ability to make vitamin D. The people who experience the biggest seasonal swings in vitamin D levels are fair-skinned individuals living in the northen region  of the U.S. and at higher latitudes around the globe where there is very little daylight in winter.

Vitamin D plays a crucial role in maintaining overall health, and its importance becomes especially evident during the winter months.

It helps maintain bone, teeth, and muscle health, and supports the immune system. In the winter, it can be difficult to get enough vitamin D because of shorter days and less time spent outside.

 

Here are several reasons why vitamin D is particularly important in winter:

 

  1. Boosts Immune Function

  • Winter and Immune Support: During the colder months, people are more prone to infections like the flu and colds. Vitamin D helps modulate the immune system, enhancing your body’s ability to fight off pathogens and reducing the risk of respiratory infections.
  1. Improves Mood and Mental Health

  • Combatting Seasonal Affective Disorder (SAD): In winter, the reduced sunlight exposure can lead to a drop in serotonin levels, contributing to feelings of sadness or depression. Vitamin D helps boost serotonin production, which can improve mood and may help alleviate symptoms of Seasonal Affective Disorder (SAD).
  1. Bone Health

  • Supports Calcium Absorption: Vitamin D is essential for the absorption of calcium, which helps maintain strong bones. In winter, when people may be less active and may spend more time indoors, ensuring adequate vitamin D is important for maintaining bone health and preventing conditions like osteoporosis.
  1. Supports Muscle Function

  • Preventing Weakness and Falls: Inadequate vitamin D can lead to muscle weakness, increasing the risk of falls and fractures, especially as we age. During the winter, when people are less likely to get regular outdoor exercise, maintaining sufficient vitamin D levels is important for muscle strength and overall mobility.
  1. Regulates Hormones

  • Maintaining Balance in the Body: Vitamin D plays a role in regulating hormones that are important for metabolism, energy levels, and maintaining a healthy weight. In winter, when people are more likely to experience lower energy levels due to less sunlight, adequate vitamin D can help regulate these hormones.
  1. Sunlight Exposure

  • Reduced Sunlight: During the winter months, people generally receive less exposure to sunlight, which is the primary source of vitamin D. This can lead to a deficiency if you’re not getting enough from your diet or supplements. Vitamin D deficiency is more common in northern latitudes and during months with limited sunlight.
  1. Seasonal affective disorder

  • Low vitamin D levels are linked to seasonal affective disorder (SAD), a common illness that can cause depression and low mood.
  1. Other health conditions

  • Low vitamin D levels are also linked to muscle and bone loss, increased risk of Type 2 diabetes, and cancer.

 

To maintain your vitamin D intake in the winter, you can: 

  • Take a vitamin D supplement
  • Get sun exposure during peak sunlight
  • Spend time outside in a warmer climate
  • Eat foods that are fortified with vitamin D, such as breakfast cereal
  • Eat foods that are a natural source of vitamin D, such as oily fish, eggs, meat, and dairy products

 

Conclusion:

During winter, maintaining adequate levels of vitamin D is especially important for supporting immune function, improving mood, preserving bone and muscle health, and managing hormone levels. Without enough sunlight, it’s critical to get vitamin D from food sources or supplements to prevent deficiency and support overall well-being.

Tips to Overcome Seasonal Diarrhea | Healthie4U

By Diarrhea No Comments

Seasonal diarrhea during winter is often caused by viral infections, particularly norovirus and rotavirus, which are more active in cooler months. Unlike the gastrointestinal issues seen in warmer seasons, winter-related diarrhea is usually viral and can spread quickly through communities.

 

Common Causes:

  • Norovirus:
    A leading cause of winter diarrhea, highly contagious and spread through contaminated food, surfaces, or person-to-person contact.
  • Rotavirus:
    More common in children but can affect adults as well.
  • Poor indoor ventilation:
    Crowded indoor environments during colder weather can facilitate the spread of viruses.
  • Weaker immune response:
    Cold weather can sometimes weaken the body’s defense against infections.

 

Symptoms:

  • Watery diarrhea
  • Stomach cramps
  • Nausea and vomiting
  • Mild fever

 

Overcoming winter diarrhea involves a combination of good hygiene practices, dietary adjustments, and proper hydration. Here are some practical tips to help manage and prevent winter diarrhea:

1. Stay Hydrated

  • Replenish fluids: Drink plenty of water, oral rehydration solutions (ORS), coconut water, or clear broths to prevent dehydration.
  • Electrolyte balance: Use rehydration drinks that contain electrolytes to replace lost salts and minerals.

 

2.Maintain Good Hygiene

  • Handwashing: Wash your hands with soap and warm water regularly, especially after using the bathroom and before eating.
  • Disinfect surfaces: Regularly clean high-touch surfaces, like door handles, mobile phones, and kitchen counters.
  • Personal items: Avoid sharing towels, utensils, and other personal items with those who may be infected.

 

3. Choose Safe Foods

  • Eat bland, easy-to-digest foods: Opt for foods like bananas, rice, applesauce, and toast (the BRAT diet) to ease digestion.
  • Avoid dairy and high-fiber foods: These can aggravate symptoms in some people.
  • Avoid raw foods: Stick to well-cooked meals to reduce the risk of contamination.

 

4. Consume Probiotics

  • Probiotic-rich foods: Include yogurt or fermented foods like kefir, which can help restore healthy gut bacteria.
  • Probiotic supplements: These can be helpful if natural sources aren’t available.

 

5. Rest and Recovery

  • Get enough rest: Allow your body to recover and fight off the infection.
  • Limit physical activity: Avoid strenuous activities that could worsen dehydration or fatigue.

 

6. Avoid Triggers

  • Spicy and fatty foods: These can irritate the digestive system.
  • Caffeinated and sugary drinks: They can lead to further dehydration and worsen diarrhea.

 

7. Stay Warm and Boost Immunity

  • Keep warm: Staying warm helps your body’s immune system function effectively.
  • Immunity-boosting foods: Eat foods rich in vitamin C (citrus fruits, bell peppers) and zinc (nuts, seeds) to strengthen your immune system.

 

8.Over-the-Counter Medications

  • Anti-diarrheal medications: Use with caution and only after consulting a healthcare provider, especially if symptoms persist.

 

9. Hydration Solutions

  • Homemade ORS: Mix 1 liter of clean water with 6 teaspoons of sugar and 1/2 teaspoon of salt for an effective rehydration solution.

 

BRAT DIET :

The BRAT diet is a bland food diet often recommended for managing diarrhea and other stomach issues. It includes foods that are low in fiber and easy on the stomach, which can help firm up stools and reduce gastrointestinal discomfort.

Components of the BRAT Diet:

  1. B – Bananas
    • Benefits: High in potassium, which helps replenish electrolytes lost during diarrhea. Bananas are also gentle on the stomach and help firm up stools.
    • How to eat: Eat ripe, plain bananas.

 

  1. R – Rice
    • Benefits: Plain white rice is easy to digest and provides energy without irritating the stomach.
    • How to eat: Boil rice without adding butter, oil, or heavy seasonings.

 

 

  1. A – Applesauce
    • Benefits: Contains pectin, a type of soluble fiber that helps absorb excess liquid in the intestines and firm up stools. It is also easier to digest than raw apples.
    • How to eat: Use unsweetened applesauce to avoid added sugar that could worsen symptoms.

 

  1. T – Toast
    • Benefits: Plain toast made from white bread is low in fiber and easy on the digestive system.
    • How to eat: Eat without butter, jam, or other toppings that could irritate the stomach.

 

Benefits of the BRAT Diet:

  • Eases digestion: These bland foods reduce the workload on your digestive system.
  • Helps bind stools: The low fiber content can help firm up loose stools.
  • Replenishes lost nutrients: Bananas help replenish potassium and other nutrients lost during diarrhea.

How to Use the BRAT Diet:

  • Start with small amounts: Introduce these foods gradually if you’ve been experiencing severe diarrhea.
  • Stay hydrated: Drink plenty of fluids, like water, clear broths, or electrolyte drinks, alongside the diet.
  • Duration: The BRAT diet is generally used for short-term relief. Once symptoms improve, gradually reintroduce other nutritious foods to ensure a balanced diet.

Important Notes:

  • The BRAT diet is not nutritionally complete and should only be used temporarily.
  • If diarrhea persists for more than 48 hours, or if you notice signs of severe dehydration, seek medical attention.

 

10 Mouthwatering Winter Recipes | Healthie4u

By Winter Special No Comments

 

Winter has arrived, bringing the ideal time to savor cozy and heartwarming meals! This time of year offers an abundance of wonderful ingredients. These quick and yummy recipes will help you stay warm, cheerful, and make the most of the season. Try these easy and tasty winter dishes that will help you enjoy the season even more. Let’s get cooking!

 

1. Warmth in a Bowl

 

Ingredients:

  • 250g chicken with bones
  • 1-inch ginger, 4-5 garlic cloves, 1 small onion (chopped)
  • ½ tsp black pepper powder, 1 chicken cube or 1 tsp salt
  • ¼ cup spring onion, ¼ cup carrot (chopped), ¼ cup sweet corn
  • 1 egg white (beaten), 2 tbsp oats flour, 1 tbsp vinegar
  • Chili flakes (optional for garnish)

Method:

  • Boil chicken with ginger, garlic, and onion in 4 cups of water for 30-40 minutes.
  • Shred chicken and strain broth. Add chicken cube (or salt), pepper, and vinegar to broth, simmer for 5 minutes.
  • Add carrot and corn, cook for 5-7 minutes.
  • Mix oat flour with water, stir into broth to thicken.
  • Add shredded chicken and beaten egg white, cook gently.
  • Garnish with spring onions and chili flakes. Serve hot.

 

2. Kali Gajar halwa

 

Ingredients:

  • 500 grams black carrots, grated
  • 1 litre low fat milk
  • ½ cup jaggery powder
  • 4 tbsp ghee (clarified butter)
  • ¼ cup almonds, ¼ cup cashews
  • ¼ tsp cardamom powder, ¼ tsp ginger powder
  • Pinch of salt

Method:

  • Cook grated black carrots with milk (pressure cook: 1 whistle).
  • Roast almonds and cashews in 1 tbsp ghee, chop, and set aside.
  • Sauté cooked carrots in 3 tbsp ghee for 5 mins. Add sugar and cardamom powder, and cook until the halwa reaches a desired consistency.
  • Mix in chopped nuts and garnish with extra nuts.

 

3. Gajak

Ingredients:

  • 1 cup white sesame seeds
  • 3/4 cup grated jaggery
  • 3 tsp ghee
  • 1/4 tsp cardamom powder
  • 2 tbsp water

Method:

  • Dry roast sesame seeds until aromatic; set aside.
  • Heat jaggery and water in a pan until it forms a thick syrup (test by dropping in water; it should harden).
  • Add ghee, cardamom powder, and roasted sesame seeds to the syrup. Mix well.
  • Spread the mixture on a greased plate or parchment, flatten quickly, and cut into pieces before it hardens. Cool and store in an airtight container.

 

4. Panjiri Delight

Ingredients:

  • 2 cups foxnut (makhana)
  • ½ cup desiccated coconut, ½ cup gond
  • ½ cup oats, ½ cup jaggery powder
  • 1 cup almonds, walnuts, cashew, pistachios
  • ½ cup mixed seeds
  • ¼ cup pumpkin seeds
  • ½ tsp cardamom powder
  • 2 tbsp ghee

Method:

  • Heat 1 tbsp of ghee in a pan and fry the gond until it puffs. Set aside.
  • In the same pan, roast oats,makhana, nuts and seeds separately until toasted.
  • Combine all roasted ingredients in a bowl, add desiccated coconut and cardamom powder, and mix well.
  • Stir in jaggery powder until it melts and coats the mixture.
  • Let it cool, and your Panjiri is ready to serve!

 

5. Makhana sweet potato chaat

Ingredients:

  • ½ cup roasted foxnut (makhana)
  • 100 grams roasted sweet potato
  • 1 tsp salt, 1 tsp chaat masala, 1 tsp lemon juice
  • 2 tbsp green chutney
  • 2 tbsp pomegranate seeds
  • 2 tbsp roasted peanuts
  • 2 tbsp chopped coriander

 

Method:

  • In a bowl, combine the roasted sweet potatoes and roasted makhanas.
  • Add salt, chaat masala, and lemon juice to the bowl.
  • Mix gently to coat everything evenly.
  • Drizzle the green chutney over the sweet potato and makhanas.
  • Top with pomegranate seeds, roasted peanuts, and chopped coriander.
  • Mix everything together and serve immediately.

 

6. Bajra khichdi

Ingredients:

  • 1 cup bajra, ¼ cup moong dal
  • 2 tbsp ghee, 1 tsp jeera, 1 dry red chili
  • 1 tbsp garlic
  • 1 cup chopped onion, tomato, carrot, beans, peas
  • 2 tsp salt
  • 1 tsp turmeric, red chili, coriander powder
  • Water as required

 

Method:

  • Wash bajra and moong dal. Heat 2 tbsp ghee in a pan. Add 1 tsp jeera, 1 dry red chili, and 1 tbsp garlic, sauté for a minute.
  • Add 1 cup chopped onion, tomato, carrot, beans, and peas; cook for a few minutes.
  • Stir in 2 tsp salt, 1 tsp turmeric, red chili, and coriander powder.
  • Add the bajra and moong dal, pour in water, and cook until soft (about 20-25 minutes).
  • Serve hot, garnished with lemon and fresh coriander.

 

7. Undhiyu

Ingredients:

  • 1 ½ cups brinjals, 1 ½ cups raw bananas (chopped)
  • 1 ½ cup tur dal
  • 1 cup potatoes, 1 cup surti papdi (chopped)
  • 2 cups purple yam, 1 cup fresh fenugreek leaves (chopped)
  • 1 ¼ cups green garlic, 1 ½ cups fresh coconut, â…“ cup ginger, 12-15 green chilies
  • 1 cup gram flour
  • ¼ cup whole wheat flour
  • ½ tsp red chili powder, ¾ tsp turmeric powder, 2 tbsp coriander powder
  • 2 tbsp ginger-green chili paste, ½ tsp carom seeds, ½ tsp sesame seeds
  • 3 tbsp oil
  • 1 tbsp sugar, salt to taste

 

Method:

  • Mix gram flour, whole wheat flour, spices (red chili powder, turmeric, coriander powder), ginger-green chili paste, and scraped coconut into a thick paste. Stuff into the vegetables.
  • Heat oil in a pot, sauté green garlic, ginger, and green chilies. Add stuffed veggies, salt, sugar, and cook with water for 30-40 minutes on low heat.
  • In a pan, heat oil, add carom seeds, sesame seeds, and pour over the cooked veggies.
  • Garnish with fresh coriander leaves and serve hot with puri.

8. Moringa dal

Ingredients:

  • 1 cup moong dal, 1 cup moringa leaves, 2 cups water
  • 1 tbsp ghee, 1 tsp cumin seeds, 1-2 slit green chilies, 1 tsp chopped ginger
  • ½ tsp turmeric powder, 1 tsp coriander powder, salt to taste

 

Method:

  • Wash the moong dal and cook it with 2 cups of water in a pressure cooker or saucepan until soft and mushy.
  • In a pan, heat ghee. Add cumin seeds and let them splutter. Add the slit green chilies and chopped ginger, sautéing until fragrant.
  • Stir in turmeric and coriander powder. Sauté for a minute.
  • Add the washed moringa leaves to the pan and cook for 2-3 minutes until they soften.
  • Pour the tempering into the cooked dal. Add salt to taste and let it simmer for 5 minutes to blend the flavors.
  • Garnish with fresh coriander leaves

 

9. Ven pongal

Ingredients:

  • ½ cup rice and ½ cup moong dal
  • 3 cups water
  • 1 tbsp black pepper
  • ½ tsp salt
  • ¼ tsp cumin seeds and ½ tsp cumin seeds
  • 1-inch ginger (chopped)
  • 1 pinch asafoetida
  • 5 cashews
  • 2 tbsp ghee
  • Few curry leaves

 

Method:

  • Wash rice and dal, add water and salt, and pressure cook for 6-7 whistles.
  • Let the pressure release naturally.
  • Heat ghee in a pan, add the remaining ingredients, and fry until cashews are golden.
  • Pour the tempering over the cooked rice and dal.
  • Mix well and serve.

 

10. Gond ladoo

Ingredients:

  • ¼ cup gond
  • ½ cup mixed nuts (chopped)
  • ¾ cup grated dry coconut
  • ½ cup jaggery
  • 1 tbsp roasted poppy seeds
  • 3 tbsp ghee
  • ½ tsp cardamom powder, ¼ tsp nutmeg powder

 

Method:

  • Heat 1 tbsp ghee, roast gond until it puffs up, then crush it.
  • In the same pan, roast grated coconut with 2 tbsp ghee until golden.
  • Melt jaggery with a little water to form a smooth syrup.
  • Combine roasted gond, coconut, nuts, poppy seeds, cardamom, and nutmeg in a bowl. Pour the jaggery syrup over and mix.
  • Shape the mixture into round laddoos while still warm. Let it cool and set.
  • Serve or store it in an airtight container.

 

This winter, savor a collection of quick and heartwarming recipes! From the creamy Warmth in a Bowl soup and wholesome Bajra Khichdi to festive Gujarati Undhiyu, these savory dishes will keep you snug. For sweet cravings, indulge in rich Kali Gajar Halwa, crunchy Gajak, or nutritious Gond Ladoo. There’s even a vibrant Makhana Sweet Potato Chaat for a zesty snack. Packed with seasonal ingredients, these dishes are quick, delicious, and perfect for staying cozy this winter.

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