Tips for a great summer

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Tips for a Healthy Summer
1. Ensure you have sufficient water whenever you feel thirsty. Atleast 3-4 litres a day.
2. It is best to shop either early morning or late evenings to avoid the heat/getting parched/ avoid strokes.
3. When out always make it a point to carry a water bottle alongwith you.
4. Fruits like watermelon, cantaloupe/ musk melon, grapes, oranges, sweet limes are high in water content and can be had at brunch/ snacks to quench your thirst and hunger.
5. Balance your food with salad, sprouts can be had during meals or as chats.
6. Kulfis and popsicles made of milk and fruits can be enjoyed to keep your thirst at bay.
7. Ragi, jowar, nachni are supposed to be cooling food alongwith millets they can be included one time in your meals.
8. Rice is very good during summers. Idlis, dosas, kheer, curd rice are great to be made with rice.
9. Cotton clothing is the best during summers. Caps, sunglasses, umbrellas can be used with out.
10. Milk and curd can be had in various combinations like smoothies, milkshakes, lassis, buttermilk to keep you satiated.
11. Whenver you return from outside you can sprinkle some water over your face this ensure you get back the lost moisture due heat.
12. Its best to avoid too spicy or too oily food during summers, either of them could cause acidity.
13. Homecooked food with less oil and spice will do good in summers.
14. Coconut water is best for summers, more cooling have it as sol kadhi or as gravies.
14. Too salty or too sweet food could leave you thirsty ensure you take adequate amount of fluids to avoid getting thirsty or dizzy.
15. A little coconut oil applied on the centre of your head when it is too hot can do go for children and adults too.
16. A cool bath and talcum is refreshing and helps maintain the body temperature.
17. Don’t forget to enjoy mangoes and jackfruits.
Happy summers 🌞🍉🍹
HeartsToWin

Food First not television

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You have child to is all glued to the Television and refuses to eat food. Here are few tips which will help your child fare better.

How to make the child come to the dining table instead of shoving food when they are glued to TV sets/PC.

1. Switch of the TV prior to serving food or any meals. The child should know what he/ she is eating rather than saying she does not remember what is eaten/ or served at all (which happens at home if accidentally watching TV)

2. Always serve meals not forcibly but with a smile on your face, start by saying “Today’s dish is yummy, just taste it”. Let me know how you like it. Take proper feedback.

3. Involve a child in preparing basic food like toast,noodles, juice or simple finger food like dry fruits or cut fruits.

4. I make sure that the food is given on demand not before hand.

5. Food should be tasty, healthy and according to liking of the child.

6. If introducing new food then one should give atleast a days time for the child to absorb the taste, do not surprise the child.

7. Stick to common flavors which the child would prefer like dal rice, curd rice, vegetable, salads, rotis etc. This saves on your workaround time too.

8. Giving familiar food for a child regularly makes his schedule more predictable. Experiment with food on weekends.

9. Include a variety in the food so if the child does not want one food, another should be ready, so couple of dishes like roti with small fillings, biryani, pulav can be included.

10. Make the platter more appeasing in sight so it is more likeable just like ones seen on blogs, treat your child more like a guest, so not only they know to eat but to decorate or garnish it as well. A well decorated plate is far more pleasing and would make the child eat faster. Include cartoon garnishes, colourful plates, nuts, fruits once in a while or on weekends.

11. I would suggest going the healthy way but if your child need a free time and on a particular day and wants to have only junk so be it. Don’t compel, it is not the end of the world. They will have food faster too without fussing. Next day, you can again get back to the routine

12. Allow your child to come up with options for food, most of the time they will guide you with suitable menus/ requests.

13. Explain the nutritive facts of food while the child is having food and why they should be eating it and why not more of junk. Most children are taught in schools and they immediately relate to it and start having the food happily. Somethings like iron and calcium should not be mixed, or explaining how a particular food will help in the long run inculcates an interest towards the food.

14. On weekends if you have time then you can include dessert so that the child keeps waiting for that day and feels special and looks forward to a nice meal.

15. Never shove food, if something is not likeable it is not good for the system either. Serve something else. From the tummy to the heart as the saying goes.

My daughter recently got her health checkup done at school where the Impression mentioned:- Healthy child Good nutritution There were few parameters like Blood pressure, Eyes, Lymph nodes, weight, height etc. I was overall happy, that she fared well.

Thanks for taking time to read. Have a great day.

Alternative Flour options useful in baking

Alternative flour options

White flour/ Apf is mostly used in light pastry and it gives you a feeling of I want more, so you end up eating more and more because it is light and without watching calories and your pocket.  Does it make you feel fuller or are you still sleepless thinking about what next to consume? At a party or at a fair or for that matter in a shop you do not have too much of a choice but at home do not make it a habit on a regular basis.  The reason being when you eat out or at a party the entire pastry is distributed among guests but at home when you are tempted you eat the entire cake alone:) Anyways, the best part is you won’t say no, when offered next time, Right!

 Here are some healthy baking flour alternatives to keep you guilt free at home

To make it healthier at home you can use whole grain flours. Here are some flour options, including gluten-free flours:

  • Whole wheat flour.Be sure to choose whole wheat flour, not wheat flour.
  • White whole wheat flour.This type of flour is made with white wheat berries and is more mild-tasting than regular whole wheat.
  • Spelt flour.This type of flour has fewer calories than wheat and is higher in protein. When using spelt flour, you don’t want to over-mix it because it will break down.
  • Oat flour.When used in recipes, more liquid needs to be added.

Gluten free flours:-

  • Brown rice flour.Especially good when combined with other flours, such as teff, buckwheat or sorghum. Has a slightly nutty flavor and can be used to thicken soups.
  • Coconut flour.This type of flour is high in fiber, low carb and a good source of protein. Recipes will likely need more liquid when using coconut flour but will require less sugar (or other sweetener) because coconut has a natural sweetness to it.
  • Soy flour.This type of flour has more protein and adds a subtle, nutty flavor to recipes. Can be used to thicken recipes.
  • Finger Millet/ Ragi Flour – It’s best used with a mix of other flours because it can be gritty.
  • Amaranth flour- This type of flour is high in protein.
  • Arrowroot flour.This type of flour is tasteless and good for thickening recipes.
  • Teff flour.This type of flour has more protein and more nutrients than wheat flour.
  • Buckwheat flour.An herbal plant.
  • Rye flour.This type of flour is darker than most other types of flour.
  • Banana flour.This type of flour can replace any plain or self-rising flour. It has a nutty taste.
  • Garbanzo bean / chickpea/ gram flour – Can be used for savory bakes
  • Tapioca flour.This type of flour adds a sweetness and chewiness to baking. It can also be used a thickener.
  • Almond flour.This type of flour is made from ground almonds.
  • Pumpkin seed meal.This flour alternative can be used to thicken soups and to add a nutty flavor to recipes.
  • Sesame seed meal.This flour alternative is made from ground sesame seeds.
  • Sunflower seed meal.This flour alternative is made from ground sunflower seeds.
  • Chia seed meal.This type of flour is made from ground chia seeds. When used in baking, liquid levels and cooking time may need to be increased.
  • Flax seed meal.This flour alternative is made from ground flax seeds.
  • Hemp flour.This type of flour is made from ground hemp seeds and has a mild, nutty flavor.
  • Quinoa flour.It is one of the most nutritious flours but should not be used alone. It has a light, nutty flavor.
  • Corn meal flour – Can be also corn meal flour made from unbleached corn (Information from hearts to win treats)

To get the most health benefits, use sprouted, whole-grain flours: Read why you should bake with sprouted-grain flour.

Sprouted flours make the product more digestable and are absorbed faster in the system – note by hearts to win treats

Tips for Using Alternative Flours

When using white flour substitutes and gluten-free flours, you usually have to combine several flours to get the same or similar texture and taste.  Here are some tips:

  • When using whole wheat or other flours, sift the flour two or three times to incorporate air into for baking.
  • Try adding a little bit of vital wheat gluten to alternative flours.
  • Try adding 2.5 tsps of baking powder per cup of flour to lighten recipes.
  • Adding a little more fat (preferably the healthy kind) to recipes can help keep the final product light, as in pancakes.
  • After combining wet and dry ingredients, let the batter sit for at least 10 minutes to allow the flour to absorb the liquid.

Source – Adapted from Onegreenplanet.org