Ways to A Healthy Life

Ways to A Healthy Life
By Dr. Swati Dave Posted on :

Living a long hale and hearty life depends upon your choices and habits. Today’s chaotic life, which is not just sedentary but also physically and mentally stressful, has fatally heighten the risk of diseases like: High BP, CVD, Diabetes, Depression and several other aliments linked to unhealthy lifestyle. With days getting over before you know it, life can get so demanding at times that you tend to forget look after yourself. Little do we realize that we overeat not for the reason that we are hungry, but because of emotional & environmental factors. As a result, all of us have indulged in mindless eating which is comfortable yet unhealthy. Too quick eating & improper chewing of foodstuff leads to bad digestion which in turn bring about a weakened immune system, tiredness & sluggishness. As a matter of fact, the majority of us don’t realize our digestive systems aren’t working properly. We’ve become habitual of mild ingestion, constipation, irritable bowels & bloating that we think it’s normal. At this time, there is immerging need for intermingling modern living and holistic wellness.

To transform or not to transform is a choice, which calls for 100% Determination & Dedication “DD-coefficient” and until the end of time not an easy one to make. Each day is an added chance to get it right. Nearly all of us are aware of good health rules but lack willpower to practice them. Healthy living is all about learning & practicing healthy habits, not restrictions. Any sort of behavioral change takes time, repetition and practice to ensure that individuals have a balance between their work commitment & health demand. Healthier lifestyle is a journey that looks a lot like a bumpy ride and everyone has to overcome challenges in daily routine, which can make your lifestyle better & healthier.

Here’s what you can DO to upgrade yourself:-

  • Be consistent: Focus on one step @ a time
  • Balance your food choices over time
  • Don’t go on fad diets: Learn to say a NO
  • Get enough sunlight: Set an alarm 30 minutes early from tomorrow
  • Get moving: No time for gym? Walk, climb or do deep breathing
  • Choose a smaller plate & savour each bite
  • Keep yourself hydrated at all times
  • Know your diet pitfalls
  • Limit time screen-time: Laptops, smart-phones & TV
  • Make sleep your priority
  • Reduce, don’t eliminate certain foods
  • Take a break to relax: Chant, pray & meditate
  • Eat:
    • regular meals
    • moderate portions
    • a variety of nutrient-rich & unprocessed foods
    • as much home-cooked food as possible
  • Avoid:
    • too much salt, butter & oil
    • skipping breakfast
    • mindless binging on weekends
    • heavy meals during late hours
    • empty calories: Indian sweets, ice-creams, aerated drinks, etc.
    • big snacks & high-calorie beverages in-between meals

Breakfast Ideas:

  • Vegetable vermicelli upma
  • Stuffed tofu parantha + tomato chutney
  • Steamed sprouts + plain curd
  • Mixed veg pancake + mint chutney
  • Mixed cereal flakes + milk
  • Idli + coconut chutney
  • Boiled eggs + whole meal bread

Lunch / Dinner Ideas:

  • Vegetable pasta in thick white gravy
  • Rajmah chawal
  • Palak parantha + boondi raita
  • Grilled chicken curry + brown rice
  • Daliya khichri + plain kadhi
  • Chicken soup + veg sandwich

 

Healthy Swaps 

Here are some of the healthy recipes 

Stuffed tofu parantha

Ingredients:
  • Fresh Tofu – 20 g
  • Green chilies – to taste, finely chopped
  • Ginger-garlic paste – to taste
  • Cumin powder – pinch
  • Asofoetida (Hing) – pinch
  • Coriander leaves – to taste, finally chopped
  • Whole wheat flour – ¼ cup (25-30g)
  • Salt & Red chili powder – to taste
  • Oil – for shallow frying
Method:
  • Grate the tofu after removing the extra liquid.
  • Add in all the ingredient & mix well.
  • Knead it to soft dough by adding wheat flour.
  • Allow it to rest for 30 minutes.
  • Heat a tawa on medium heat.
  • Make portions of the dough and roll out the parathas.
  • Place the paratha on the hot tawa and allow it to cook.
  • Serve hot.
 

 

Mixed veg pancake

Ingredients 
For pancake batter:
  • Besan 20 g
  • Sooji 20 g
  • Buttermilk 1 cup
  • Salt to taste
  • Oil – for shallow frying

For Filling:
  • Boiled potato 10 g
  • Blenched cauliflower 10 g
  • Shredded carrot 10 g
  • Boiled peas 10 g
  • Chopped tomato 10 g 
  • Butter 1 tsp
  • Tomato sauce 1 tsp
  • Salt & Red chilli powder to taste
Method:
  • Mix besan and sooji thoroughly and gradually add the buttermilk till the batter is smooth and free of lumps.
  • Allow the batter to rest about an hour.
  • Heat butter in a frying pan, add the vegetables & the seasoning.
  • Cook it on low flame till vegetables are done.
  • Now add tomato sauce.
  • Heat a tawa on medium heat.
  • Make the pancakes of all the batter.
  • Spread this filling on the pancakes and roll them.
  • Serve hot with chutney.
 

 

Grilled chicken curry

Ingredients:
  • Chicken pieces 150 g
  • Plain curd 2 tbsp
  • Lemon juice 1 tsp
  • Garlic & ginger paste 1 tbsp
  • Fresh ground black pepper 1 tsp
  • Herbs (rosemary, thyme, oregano etc.) 1 tbsp
  • Olive oil as required
  • Salt & Red chilli powder to taste
Method:
  • Add all the ingredients to the chicken pieces and toss very well to completely coat the chicken with this marinade.
  • Cover and refrigerate for at least 4 hours or up to overnight.
  • Preheat grill.
  • Remove chicken from the marinade, wiping off any excess.
  • Check and season with additional salt and fresh ground black pepper to taste, if desired.
  • Brush hot grates lightly with oil & grill covered over medium heat.
  • Serve with brown rice.
 

 

Vegetable pasta in thick white gravy

Ingredients:
  • Shell pasta ½ cup
  • Chopped white button mushrooms 20 g
  • Boiled potato 10 g
  • Blenched cauliflower 10 g
  • Shredded carrot 10 g
  • Boiled peas 10 g
  • Chopped capsicum 10 g
  • Baby corn 1-2
  • tomato 10 g 
  • Butter 1 tsp
  • Tomato sauce 1 tsp
  • Garlic & ginger paste 1 tbsp
  • Skimmed milk ½ cup
  • All purpose flour/maid 1 tbsp
  • Herbs (rosemary, thyme, oregano etc.) 1 tbsp
  • Cooking oil as required
  • Salt & Black pepper powder to taste
Method:
  • Heat enough water in a pan with salt and a few drops of oil.
  • When the water comes to a boil, add the pasta & boil them till they are completely cooked.
  • Strain the pasta and rinse with water. Drain & keep aside.
  • Heat butter in a frying pan, add the vegetables & the seasoning.
  • Cook it on low flame till vegetables are done.
  • Add the flour gradually add the milk till the batter is smooth and free of lumps.
  • Season with salt, pepper & herbs.
  • Add the pasta & stir well so that the sauce coats the pasta. Switch off the flame.
  • Serve hot.
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