Five simple ways for a healthy lifestyle

There are five simple ways for a healthy lifestyle :

1. Get active each day

  • Regular physical activity is important for the healthy growth, development and well-being of children and young people.
  • Should get at least 60 minutes of physical activity every day, including vigorous activities that make everyone ‘huff and puff’.
  • Parents should be good role models and have a positive attitude to being active.

2. Choose water as a drink

Water is the best way to quench your thirst – and it doesn’t come with the added sugar found in fruit juices, soft drinks and other sweetened drinks.

  • Reduced fat milk for children over two is a nutritious drink and a great source of calcium.
  • Give kids whole fruit to eat, rather than offering fruit juices that have a lot of sugar.

3. Eat more fruit and vegetables

  • Eating fruit and vegetables every day helps children grow and develop, boosts their vitality and can reduce the risk of many chronic diseases.
  • Aim to eat two serves of fruit and five serves of vegetables every day.
  • Have fresh fruit available as a convenient snack and try to include fruit and vegies in every meal.

4. Switch off the screen and get active

  • Sedentary or ‘still’ time spent watching TV, surfing online or playing computer games is linked to kids becoming overweight or obese.
  • Children and young people should spend no more than two hours a day on ‘small screen’ entertainment.
  • Plan a range of active indoor and outdoor games or activities for your children, as alternatives to watching TV or playing on the computer.

5. Eat fewer snacks and select healthier alternatives

  • Healthy snacks help children and young people meet their daily nutritional needs.
  • Snacks based on fruit and vegetables, reduced fat dairy products and whole grains are the healthiest choices.
  • Avoid snacks that are high in sugar or saturated fats – such as chips, cakes and chocolate – which can cause children to put on excess weight.

Vegetable Cheese Sandwich with Caramelized Onions

Toast two slices (on one side only). Apply eggless mayo to an un-toasted bread slice. Layer lettuce leaves and tomato slices. Place an un-toasted bread slice over it. Over this slice, place a cheese slice. Layer cucumber slices, lettuce leaves and caramelized onions and cover with the other toasted slice. (To caramelize onions, saute a sliced onion and a tbsp of brown sugar in a 1/2 tbsp of olive oil till brown).

Breakfast Recipes for Kids

Palak Lachha Paratha

Palak lachha paratha is an easy, healthy spinach paratha recipe.

How to make Palak Lachha Paratha!!!

making spinach paratha step by step

spinach paratha doughlacha palak paratha before toasting

Palak Lachha Paratha and Dal Tadka made for a delectable healthy vegetarian meal.

Ingredients:2 cups atta/whole wheat flour/godhuma pindipinch of salt (optional)

1 cup spinach puree (wash, blanch and puree 2 bunches of spinach)

1/2 – 3/4 tsp red chili powder

1/2 tsp coriander powder

3/4 tsp carrom seeds/ajwain/waamu

salt to taste

1 Prepare a soft pliable dough of the atta/whole wheat flour, palak puree, carrom seeds, red chili powder, coriander powder and salt. Add little water if necessary while preparing the dough. Allow to sit for 3-4 hrs (minimum an hour).
2 Pinch off large lemon sized balls from the dough. Dust some flour on the working surface and roll each ball to about 5-6″ in diameter. Drizzle a few drops of ghee or oil and spread it around the paratha. Dust a little flour all over.
3 Use a knife and cut 3 inches from the center of the paratha to one end of the rolled out paratha. Take the cut end of the paratha and roll it towards the other end of the paratha (towards the cut side). See picture above.
4 Flatten it lightly with your palm. Dust the working surface and roll out a thick paratha. Prepare with the rest of the dough.
5 Heat a tawa and place on high flame. Place paratha on the hot tawa. Cook on both sides till brown spots appear and the paratha is cooked. Drizzle ghee on both sides and serve hot with dal tadka, yogurt, salad and pickle of your choice. Makes for a complete meal.

Watermelon Lemonade Recipe

Summer heat is very bad in India,drinking copious amounts of juices, smoothies and milkshakes.Watermelon Lemonade Recipe wonderful concoction with sweet and sour flavors and quenches our thirst during these sultry summer days. Just some freshly squeezed lemon juice, honey, a dash of salt and of course watermelon juice.

Watermelon Lemonade Recipe

-summer drink recipe for kids

Blend 3 cups of watermelon cubes and strain (if required). Keep aside.
Add 3 tbsps honey, 5 tbsps freshly squeezed lemon juice and 1/4 tsp salt to 3 cups of ice cold water. Add the blended watermelon juice to the lemonade and mix. Serve in tall glasses with ice cubes.

Variation – Add crushed mint leaves, 1/2 tsp chaat masala and 1/2 tsp roasted cumin powder for a desi twist.

How to live a healthy life and look after yourself!!!

Be active…

Sitting in front of the TV or playing computer games while stuffing your face with chips and chocolate is not the path to a healthy life. You need to find a way to be active that suits you. So what do you like? Do you enjoy walking, running, dancing, surfing, bike riding, playing a team sport or swimming? Being active doesn’t have to mean ‘no pain – no gain’; it just means that you have to get out there and get moving. So try doing something every day.

Before you start moaning and groaning about daily exercise stop and think about the benefits. Being active will improve your strength, flexibility and mobility. You’ll sleep better, feel better and have more energy. And if that doesn’t convince you then think about all the time you can spend with your friends discovering heaps of cool new stuff to do – like rock climbing or horse riding.

Your body, your temple…


You have heard it all before, but you are what you eat. So you need to take care of your body and think about what you shove in your gob. This doesn’t mean you have to give up favourite foods. Food gives you the vitamins, minerals and energy for everyday life. You need to eat a variety of healthy foods, and eat an adequate amount of each, to keep you fuelled up each day. If you do, you’re more likely to feel good and look your great. It only takes small changes in the way you eat, and balance healthy eating with being active.

Sleep well

You need sleep. It’s really important in your teen years, because this is when your body does most of it’s growing. You need deep, uninterrupted sleep.

Express yourself 


It’s good to express how you are feeling. Talk it out. Keeping things bottled up takes lot of energy and it’s not healthy to hold onto tension. If you have difficulty expressing yourself to others, then there are other ways to find the release you need. You could write about how you feel in a diary or journal. Or you could write a poem or story. If writing’s not your thing, then you could express yourself through drawing, painting or any other visual medium. Remember it’s not a contest, you don’t have to show what you create to anyone.

If you don’t think you have a creative bone in your body, that’s OK. There are other ways that you can let loose. You may choose to express yourself by cranking up the stereo and singing along to your favourite songs. While you’re there why not try dancing too. Wave your arms in the air and invent your own silly dance. Bet you can’t do it without laughing at yourself. And laughing is incredibly healthy.

Role of different food items!!!

Eat healthy for a good life!!!

Spices

Use spices such as ginger, lemon, cumin, ajwain, turmeric, asafoetida and honey in your food is advisable. These food ingredients help improve digestion. So you don’t suffer from acidity or nausea due to overeating in winters. They help in increasing body temperature.

Cow Milk

Consuming butter milk with cumin powder while eating or after meals is beneficial. It is better to reduce the intake of non-vegetarian and oily foods in winters. Milk, clarified butter, mawa, rabri, kheer, cream and sweets are foods that provide energy.
Moderate consumption of fat, especially 2 tsps of ghee from cow’s milk daily, helps produce enough heat in the body and is good for skin and joints.
 

Grains

Wheat, millet, maize, gram, moongblack gram and masoor are especially beneficial.
High-energy-dense wholegrains, especially bajra and makai (corn); energy and protein-dense whole legumes, nuts and oilseeds help increase the body temperature.
During winter, one likes to eat gajar halwa and dishes prepared with sesame seeds and jaggery.
 

Seasonal fruits and vegetables 

It is best to consume seasonal fruits and vegetables, as they are loaded with nutrients. For example, orange, sweet lime and amla that are available in winters are rich in Vitamin C, which helps build immunity. Juices of amla, carrot and tomato are highly beneficial. Amla products like murabba, amla juice and chawanprash are beneficial in winters.
Leafy vegetables like methi, palak and sarson that are rich in Vitamin A and Vitamin C are good antioxidants.
Root vegetables such as carrots, white radish, onion and garlic are preferable, as they are warm in nature.You should also consume carrot, radish, tomato and cucumber in form of salads.
The body needs more calories to keep warm during the winter season. This can be provided by consuming starchy roots like potato and yam.
Other food items like groundnut, date, papaya, banana, apple, pomegranate and cheeku are also beneficial. It is good to eat dates boiled in milk for two hours after evening meals.
 

Soups

Soups are an excellent and easy way to incorporate all the dietary elements of the winter diet; and soups cooked in a slow-cooker are ideal. Baking or roasting vegetables and meats will give you the added benefit of warming your home and filling it with an aroma that will nourish your spirit.
The following diet is advisable in winters:
·         A cup of herbal tea infused with ginger, tulsi, lemon grass, cardamom, pepper & honey
·         A warm cup of cow’s milk with haldi at bedtime
·         A bowl of lentil soup
·         Make sure that you drink enough water (8-10 glasses of water daily) even if not thirsty 

It is important to incorporate sesame seeds and groundnuts in your food during winters, as they are rich in proteins and help overcome the cold. Many Indian dishes use groundnuts as the main ingredient. Sesame seeds can be used to make til laddus.
 

Cooking

It is best to bake, broil, roast and slow-cook foods in winter season.

Oil

Mustard oil is great for winter season as it is rich in vitamins and antioxidants.
Being high in calories, it is good for the season and it is recommended in cholesterol reduction programs.
Flaxseed oil, very rich in omega-3 is recommended for seasoning of salads.