Before we discuss about how to reduce snacking, Let us talk about the word snacking is.

Snacking is that portion of food which we have between our regular meals. Generally, snack food symbolize fried, processed and high calories food items like packaged food, chips, cookies or homemade snacks.

They may or may not be healthy. Generally (nothing should come here) they are good in taste, color and aroma which contribute to stimulate hunger and grab them.

Mostly evening time or 4’o clock hunger fires up the feeling to have something spicy and fried instead of something healthy. As I feel evening cravings for snacks leads to add some extra unwanted ponds. It is advisable to choose nourishing healthy snacks which keeps you full for longer.

Here I am sharing few tips which may help you to reduce cravings for unhealthy snacks:

1. Have your meal properly: Make your stomach full while having any meal of the day. It will help to reduce the cravings for tea time snacks.
2. Fiber rich, high protein snacks are helpful in weight loss as they are harder to digest. So you will feel satiated for longer and won’t eat unnecessarily.
3. Drink plenty of water: According to a study when you feel hungry after sometime of having meals and crave for snacks, you are actually thirsty. Drink a glass full of water, chances are pretty good that the wish of having snacks will vanish.
4. Pick up a fruit when you desire to have something sweet, it will help you to avoid extra calories.
5. Divert your attention: A research shows that generally we crave for snacks when we are sitting idle. So next time when you feel so, just divert your attention to other activities or talk to someone, and you will forget about your craving for snack.
6. Choose a small plate while serving yourself. It will stop you from overeating,
7. Place snacks items out of your sight in your kitchen- ‘out of sight out of mind’.
8. Keep yourself stress free because studies show that we tend to eat more while in stress.
9. Do not wait to have meals until you feel starved because then chances are higher, that you’ll over eat.
10. If you are working late nights or your kids are studying, try to replace cookies with almonds, fox nuts, or popcorns. These items will provide you certain nutrients and keeps you energetic too.

But sometimes do treat yourself with the snack you craved for.

Healthy eating leads to healthier you!!!!

दोस्तों! आज हम बात करेंगे कि क्या हमारा खानपान सच में हमारे जीवन को प्रभावित करता है और कैसे?हम क्या खाते हैं, कैसे और कब खाते हैं, ये वो छोटी-छोटी बातें हैं जो हमारे जीवन पर गहरा प्रभाव डालती हैं। एक संतुलित और खुशहाल जीवन जीने के लिए संतुलित और सेहतमंद खाना बहुत ही आवश्यक है। इस विषय में आगे बात करने से पहले हम बात करेंगे अमेरिका के एक ह्रदय रोग विशेषज्ञ डॉक्टर विलियम डेविस की  2011 में लिखी एक पुस्तक जिसका नाम था “wheat belly”। यह किताब हमारी फूड हैबिट्स को लेकर काफी चर्चा में रही।इस किताब में बताया गया, कि अगर आपको मोटापा, डायबिटीज या अन्य हृदय रोगों से मुक्ति चाहिए तो अपने खानपान में बदलाव लाने की बहुत आवश्यकता है।गेहूं के स्थान पर पुराने भारतीयों की तरह मक्का, बाजरा, जौ, चना या बाजरा, इन अनाजों को ज्यादा प्रयोग में लाना चाहिए। भारत में बढ़ती हुई डायबिटीज एवं हृदय रोगों की दर का कारण 1980 के बाद से लगातार सुबह शाम हर समय के भोजन में गेहूं का बढ़ता हुआ सेवन है।देखा जाए तो गेहूं वास्तव में भारत की फसल नहीं है। यह बहुत बाद में भारत में आया उससे पहले भारतवासी मोटा अनाज यानी कि जो की रोटी या फिर उसके बाद मौसम के अनुसार आने वाले अनाज जैसे मक्का, बाजरा और ज्वार की रोटी खाना पसंद करते थे जिसका उनके सेहतमंद रहने में बहुत बड़ा योगदान था। इनके महत्व को देखते हुए ही हम देखते हैं कि मांगलिक कार्यों में भी  इन अनाजों में से जौ व चावल का ही प्रयोग किया जाता है। प्राचीन काल में आम भारतीयों के  घरों में बेजड (मिक्स अनाज) की रोटी या फिर जौ की रोटी का ही प्रयोग किया जाता था। गेहूं का उपयोग बहुत ही सीमित था। उस समय का मुख्य अनाज जौ था जिसके बहुत सारे फायदे हैं जैसे कि:

.जो में अत्यधिक मात्रा में फाइबर होने के कारण वजन कम करने में सहायक है।

. जो डायबिटीज को नियंत्रित करने में मदद करता है।

. गठिया रोग को ठीक करने में इसका सेवन बहुत उपयोगी है।

गेहूं में पाया जाने वाला ग्लूटेन उसने लोच पैदा करता है और इस वजह से उसकी रोटी आसानी से कम समय में और दिखने में खूबसूरत बन जाती है।लेकिन यह अनाज इतनी आसानी से पचता नहीं है। गेहूं के बढ़ते उपयोग के कारण ग्लूटेन एलर्जी भारत में कुछ समय से बढ़ती जा रही है। इस एलर्जी और कई और बीमारियों से काफी हद तक बचने के लिए अब समय आ गया है वापस पुराने खानपान की तरफ जाने का या उन्हें अपनाने का। उपयोग को कम करके और दूसरे अनाजों को जैसे ज्वार, बाजरा, मक्का रागी, चना इत्यादि को अपने जीवन शैली में शामिल करने से काफी हद तक अपने स्वास्थ में सुधार ला सकते हैं। इन अनाजों को अपनी इच्छा अनुसार मिक्स करके उसका आटा प्रयोग में ला सकते हैं और इस से बनी रोटियां जब आप खाएंगे तो अपने स्वास्थ्य में आने वाले परिवर्तन को आप खुद महसूस करेंगे।लेकिन कुछ अनाज ऐसे होते हैं जिनका आटा लंबे समय तक पीसकर नहीं रखा जा सकता वह या तो कड़वा हो जाता है या खराब होने लगता है जैसे बाजरा, मक्का आदि। इनका बेहतर उपयोग करने के लिए आप इन्हें ताजा पीस सकते हैं। वैसे भी एक अध्ययन के अनुसार आटे को लंबे समय तक पिसा हुआ रखने से उसकी गुणवत्ता कम होने लगती है और उसकी पौष्टिकता  कुछ हद तक नष्ट होने लगती हैं तथा उसमें ना दिखाई देने वाले सूक्ष्म बैक्टीरिया उत्पन्न होने लगते हैं।बाजार में लगी हुई बड़ी बड़ी चक्कीयो पर जब हम अपना अनाज पिसवाते है तो एक तो उन चक्कीयों का RPMबहुत ज्यादा होने के कारण आटा गर्म होकर इसका निकलता है, दूसरा वह उस वातावरण के वायुजनित कीटाणुओं से संक्रमित हो सकता है।और आप कितना भी अच्छा अनाज लेकर उसे बाहर पिसवाने जाएं लेकिन उसमें मिलावट की संभावनाएं बढ़ जाती हैं।

इन सभी मुश्किलों को खत्म करने के लिए हम ग्रीन फ्यूचर में लेकर आए हैं आकार में बहुत ही छोटी लेकिन अद्भुत परिणामों के साथ घरेलू आटा चक्कियां।ये चक्कियां आकार में छोटी, आकर्षक एवं हर तरह की रसोई के लिए उपयुक्त है। इनको प्रयोग करना बेहद आसान है और यह किसी भी तरह के अनाज को बहुत आसानी से और बहुत कम समय में पीस सकती हैं। आटा पीसते वक्त इनसे किसी भी तरह  का आटा उड़ता नहीं है जिससे आपकी रसोई बिल्कुल साफ रहती है और इसमें लगा हुआ auto cleaning brush आटे को  अंदर नहीं रहने देता जिससे आपको हर बार मशीन को अंदर से साफ करने की जरूरत नहीं पड़ती है जो कि आपके काम को बहुत आसान कर देता है।बहुत कम बिजली का उपयोग करके चलने वाली यह मशीन आज के समय में हर रसोई की जरूरत है। हमारे सभी मॉडल्स को देखने के लिए आप हमारी वेबसाइट देख सकते हैं और वहां अपने परिवार के साइज के अनुसार और अपनी आवश्यकता के अनुसार आप अपना मॉडल पसंद  कर सकते हैं।

सादा खाइए, स्वस्थ रहिए!!!

Hello friends! Today’s topic is how to boost your immunity while staying at home with some amazing recipes. Strong immune system is not only the necessity of this pandemic period but it is one of the utmost requirements of our body to stay fit and active. A well-developed immune system plays a vital role in protecting us from diseases caused by viruses, bacteria, micro-organisms and flush out the toxins from our body. Strong immunity is the key to live a healthy, balanced life by putting a check on what should get in and get out of the body. A weakened immune system may get you under the weather very soon. If your body tends to catch the weather transition often, it indicates, you need to work on strengthening your immunity with following tips:

• Healthy diet: one of the most important way to boost immunity is to switch to a healthy diet. Be wise with your food intake.
• Seasonal and regional food: nowadays, every drop is available throughout the year with extended shelf life. But one should avoid consuming the products which are not in season as it grows naturally at a particular time without preservatives and added chemicals or substances. So does the regional foods, they give us their best nutrition when they grow in their ideal surroundings, the surroundings in which you are living.
• Adequate sleep: Sleep and immunity are strongly connected because our body’s internal mechanism needs time to sustain itself. This may be one of the reason why you sleep more when sic, to give time to your immune system to work better. On an average 8 hours sleep per day is ideally recommendable.
• Add different colours in your diet: All whole plant foods like fruits, vegetables, legumes and oil seeds are packed with different multivitamins, nutrients and antioxidants. Different colours of vegetables supply different types of nutrients and serve different purposes, so try to incorporate as many colours possible in your diet.
• Exercise daily: Practice any form of exercise which your body allows in your daily routine .Try mild exercises like brisk walk, jogging, cycling, swimming and yoga.
• Keep yourself hydrated: consume proper fluid supplies in any form to keep yourself hydrated. It may not fight the disease but dehydration may cause many health issues like poor digestion, mood swings and may hinder your kidney functions.
• Reduce stress: Excessive stress may take a toll on your health. It can suppress your immunity and promote inflammation in your body.

Ingredients for immunity boosting are:

• Turmeric
• Ginger
• Garlic
• Cinnamon
• Black paper
• Clove etc.

These foods generate anti-inflammatory responses in your body.

Now here are some relishing recipes which boost your immunity system too let’s have a look

KADHA

Ingredients:

1. 3 to 4 sticks cinnamon
2. 10 to 12 pepper corns
3. 7 to 8 cloves
4. 1 tbsp carom seeds
5. 1 tbsp cumin seeds
6. 7to8 basil leaves or powder 1/2 tbsp
7. 1 big cardamom
8. 1 tbsp turmeric powder Or a piece of fleshy haldi
9. A piece of ginger

METHOD:

Roast all the dry ingredients slightly and grind them to fine powder after cooling down. Boil 1 glass of water in a pan and add 1 tbsp of kadha powder and grate some turmeric and ginger otherwise you can mix ginger and turmeric powder too. Boil water till reduced to 1/3 of amount. Add lemon juice if you wish and drink bit hot.

BADAM MILK POWDER

Ingredients:

1. ALMONDS 1 CUP
2. MILK POWDER 1/4 CUP
3. CARDAMOM POWDER 1 TSP
4. SAFFRON STRANDS 7 TO 8
5. SUGAR OR JAGGERY POWDER – AS PER TASTE
6. TURMERIC POWDER 1 TBSP (OPTIONAL)

METHOD:

Grind and mix all ingredients well. Store in an airtight container and mix a spoon with warm or cold milk at the time of consuming.

FOXNUT & JAGGERY LADOO

Ingredients:

1. FOXNUTS OR MAKHANA 2 CUPS
2. ALMONDS 1/4 CUP
3. MIX SEEDS 1/4 CUP
4. DECICATED COCONUT 1/2CUP
5. JAGGERY POWDER OR SUGAR POWDER – AS PER TASTE
6. MILK AS PER REQUIREMENT

METHOD:

Dry roast fox nuts and dry fruits.

Grind them after it cooled down.

Mix all the ingredients and add milk gradually till it start binding.

Make ladoos and enjoy!!!!

MAKHANA is a rich source of Calcium, flavonoids, antioxidants which helps people suffering from arthritis, blood pressure and infertility.

Do try these recipes and share your valuable feedback with us in comment box.

GOOD HEALTH IS A TRUE WEALTH….STAY HEALTHY!!!!!!!

Before we start it’s better to know what causes depression and what exactly it is. Depression is a mental state disorder which leads to persistent sadness, frequent mood swings, loss of interest in routine activities etc. People may face different phases or types of depression in life. Sometimes it comes in mild severity but becomes more serious if it persists for longer. Symptoms of depression varies in different people like- anger, sadness, social disconnect, insomnia, aggressiveness, suicidal tendency, fatigue, decreased energy, low self-esteem, loss of confidence, crying suddenly, disturbed appetite and many more. Now, we will discuss what the reasons which may cause depression are, it is a complex question though. Sometimes it may happen due to disturbance in relationship, major financial losses, incurable or chronic illness, loss of confidence, physical appearance teasing, genetic and sometimes one may suffer for no reasons. Certain medication also increases this tendency in people. If you have a strong will power to fight with this depression you can certainly get rid of this very soon. While in depression you may feel to isolate yourself but indulge yourself in small activities of your interest and surround yourself with people who make you feel happy and energetic. Set small goals and try to achieve them rather than completing all the task at once. Depression is curable. Besides these steps, food also plays a vital role in healing depression. There is no magic diet which treat the symptoms of depression for sure but what you eat and drink definitely affect how you feel. Let’s have a look which ingredients can work as antidepressants. The diet rich in omega- 3 fatty acids, vitamin B, vitamin D, zinc, folate, antioxidants, and serotonin are helpful in the state of depression.

Sources of these nutrition are as below

.Whole grain -magnesium

. Dark green leafy vegetables- vitamin b6, folic acid

. Carrots-vitamins beta carotene

. Walnut- omega 3 fatty acids

. Salman and tuna fish-omega 3 fatty acids

. Oysters

. Lean organ meat

. Lettuce

. Peppers – vitamin c and antioxidants

. Broccoli – vitamin c, beta carotene

. Cauliflower

. Kale

. Drinking plenty of water also helps.

. Dark chocolates-it raises endorphin

.grapes -antioxidants

. Quinoa – flavonoid.

As you can see, in this way a modified diet based on natural produce whole grains and nutrient rich ingredients may help to boost your mood and reduce the risk of depression. But one should avoid processed food, refined grains, junk food, sugar intakes, simple carbs and oily food. But above all of these thanks nothing can beat effect of strong will power and positive thinking.

Try to radiate positivity!!!

A body is supposed to be fit when all its part are in good shape, working properly and maintain better synchronization among them. Absence of diseases is not the only criteria to be healthy, few other factors too contribute to attain a healthy body like- balance and healthy diet, regular exercise, adequate sleep and healthy environment. Different body parts of body need different nutrition and care. If you do not take care of them well, the body will give up and become lethargic.

Let’s have a look how to take care of them:

Eyes: Eyes are the window of body to see the colorful world. A large part of the brain works on the vision than to hearing, taste or any other sense, therefore what we see has a great impact on what we think.

# don’t expose your eyes to direct sunlight, wear sunglasses whenever you step out at daytime.
# Try to reduce your screen time as much as you can.
# Blink your eyes frequently whenever you feel dryness and stress in your eyes.
# Rest your eyes frequently during your working hours, close them tightly and roll them in all

directions.

Good food for healthy eyes:

# green leafy vegetables like spinach, Kale etc.
# citrus fruits
# Salmon, tuna and other oily fish.
# carrots
# nuts which are rich in Omega 3 fatty acids.
# sweet potatoes: a good source of beta carotene.
# plenty of water reduce dehydration which may help in eye dryness.

Oral hygiene:

The tongue plays an important role in digestion process. Chewing food breaks down it into parts that helps in smooth digestion. If you don’t maintain proper mouth or oral hygiene this may deteriorate digestion leading to cardio vascular disorders.

Do’s and don’ts for better oral care:

# brushing twice a day is mandatory.
# rinse your mouth thoroughly after every meal.
# gently clean your tongue as well to avoid oral disorders.
# avoid too hot or cold beverages

Food for healthy teeth:

Cheese and yogurt: both are rich source of calcium and protein.
Green vegetables
Almonds

BRAIN:

Mental changes are naturally occurring process with growing years. So it is quite clear that at every stage you have to be more specific about your mental health care. A quick glimpse how to take care of your brain:

# Exercising daily stimulate your brain.
# Indulge in a hobby other than your profession which makes you relaxed and energized.
# Sound and adequate sleep.
# Meditation.

Food to boost brain and memory:

#fatty fish rich in Omega 3.
#coffee: caffeine in coffee lift your mood and increase alertness and concentration.
#turmeric: This yellow spice helps in Alzheimer by improving memory.
#Broccoli: Greatly rich source of vitamin k and antioxidants.
#Dark chocolate: it has few brain-boosting substance which may help in memory increase and slow down the mental decline due to growing age.
Synopsis: Healthy food benefits a body as a whole but some specific food take a step further to keep separate body parts healthy. So, keep yourself in the know of your body requirements and made it smile.

“Imagine your body cells smiles and say thank you 😊”

Friends, we have often heard the proverb since our childhood, “Health is wealth”. This simple line signifies the importance of good health in one’s life. If we are healthy, physically and mentally we can perform better in all areas of our life. Money is only one of the sources to gain peace, success, health and ultimately happiness of course. But money cannot buy any of these if we are suffering from any incurable diseases. The most commonly discussed aspects of health are physical and mental health. If we are sound in both ways, our energy chakras synchronize better which enhances our performance. Having good physical health means our body is in good state and is working pretty well. We should maintain a fit body structure. In my Idea, we should follow the below given tips to acquire a good physical health:

1. Switch to healthy diet: This one sentence includes many meanings like, include healthy ingredients in your diet, try to be punctual with your meals, have right food combinations etc.
2. Exercise daily: To be physically fit, one should workout daily, indoors or outdoors. A simple walk of 45 minutes can also be fruitful. Using stairs rather than elevators is also very helpful.
3. Take adequate and sound sleep: To energize your body and make it work properly, sound sleep plays a vital role. Ideally 7 to 9 hours of sleep is advisable for adults.
4. Balanced diet: A diet which includes all the nutrients, fibers and fluids in appropriate amount is called balanced diet. Try to include all kinds of nutrients, vitamins and minerals in your routine diet.
5. Try to avoid the consumption of white poisons in your kitchen which are salt and sugar as much as you can.

It is all we have discussed about physical health, now it seems bit harder to define mental health though. Mental health involves a person’s social, emotional and psychological well-being. Then, what should we do for the betterment of mental state? According to experts, following are the points that should be considered to take care of your mental health:

1. What you eat: Yes, food is not only meant to nourish your body but your mind too. Food has a great impact on our mental development and thought process. To get the detailed information on this you can find out my other blog, “You are, what you eat”.
2. Your attitude towards life: you get only one life so enjoy it to the fullest. Adopt a positive attitude towards life, things will definitely turn positive later or sooner.
3. How soon will you bounce back from hard times: Ups and downs are an inevitable part of our life. Everybody has to face them at least once in life, whether, it is personal or professional. Only way to deal with this is to be patient and recollect your senses and energy to combat the situation.

On a whole, it does not matter how we differentiate the both, the important fact is to approach our complete well-being that should be nourished by adopting right lifestyle and habits. As we see, amongst all the factors food plays the most important role to attain physical and mental health.

Green Future private limited has come forward helping you to be sure about good food. Green Future has brought best kitchen gadgets around the world at one platform to simplify our kitchen chores sand maintain hygiene and nutrition value. For more details about the gadgets you can visit www.greenfuturemill.com, under the category “shop”.

I am sharing the information about one of the revolutionary products, that is Green Future domestic flour Mills. These atta chakkies come in different models depending on outer body covers and delivery capacity. However, all of these flour mills work on same six Sigma technology. The unique compact size absolutely contrasts its performance. These grain grinders deliver better performance in least time with minimal process loss. The specifically designed grinding tool which is ceramic corundum, maintains the nutritional value of branding ingredient through cool grinding process.

So, these are the reasons to convince you to add this amazing, helpful, easy to operate and hassle free ultra-modern machine in your kitchen and serve health to your family.

It’s time to make a switch!!

Most of the people tend to get confuse between multigrain and wholegrain. Are multigrain and wholegrain interchangeable terms? Of course, not! To have a better understanding one has to understand the basic attributes of both.

Whole grain is one which retains all of its natural contents- bran, endosperm and germ. Therefore, whole grain is a great source of vitamins, nutrients and fiber. Whereas, bran and germ are generally stripped off in refined grains to give them a longer shelf life which makes them less nutritious.

On the other hand multigrain food comprises of more than one grain, but not necessarily all are whole grains. These grains can be wheat, barley, millet, corn, black gram, ragi, buckwheat etc.

Now the question arises which is healthier between two. Multigrain may sound a better and healthier option but it may not be if it includes refined grains. Nowadays, people prefer multigrain bread, buns, kulchas over white ones which is definitely a good choice but whole wheat bakery products are a better option instead. As multigrain may not include all goodness of whole grains and may deprive you of the benefits if it contains different refined grains. After you have gone through the above information your preferences between two might change. Multigrain may prove healthier than whole wheat only if it contains different whole grains which means the grains used in it have all three parts of it. In these three parts, bran is a great source of fiber to fix your digestive upsets and make it even smoother.

While in endosperm, the interior layer of grain is packed with carbohydrates, vitamins, proteins and other minerals.

At last comes this tiny part of grain, germ. This small part holds many benefits. Germ is an excellent source of magnesium, zinc and phosphorus etc.

To get the best out of your multigrain, nothing is better than milling them at home in your kitchen.

Greenfuture provides you the perfect solution for this without walking an extra mile. We have introduced German ultra-modern domestic flour mills in India with unique features.

These mills are so compact to adjust aesthetically in your cooking area and add spark to your kitchen counter. These Atta chakki’s work on Six Sigma technology which ensures excellent performance while using minimal electricity. Usage of these Grain grinders are not confined to grains only, but you can grind spices, pulses too on your own.

These machines come in 11 different models, each with different delivery capacities and outer body cover. All of the models use same technique and a unique grinding tool called Ceramic Corundum. This stone is specially designed to support cool grinding, in other words grinding through these stones does not heat the flour. Cool grinding in  Greenfuture domestic flour mills helps to retain all the nutrients of the material to be ground.

Freshly ground grains/spices/pulses taste even better and have all the nutrients in store. So choose yours among 11……..

Get the quality flour from your quality grains!!!!!!