Healthy Diet

Guilt free ways of eating right !!!!

A lot of us have this feeling since the time we start thinking about our health, our fitness goals or missions…..Am I really going to achieve this if I really don’t know what I am eating is really healthy and really right???? How will i know i am achieving what I really need???? First time mothers are the most worried??? Well let’s just accept this fact, is eating alone that complicated than cooking that up to your table???? Just shifting to locally available, fresh stuff each day is the first simplest step to start eating right….Come let’s walk the way to do this, starting from Today….

colorful plates and bowls

Color your plate each day with colors from the shinning rainbow:

A palate of colours brightens your eyes as does a plate full of food. A good way to give all required Vitamins & Mineral load daily is by adding veggies and fruits (seasonal) locally available in good quantities in all your meals from breakfast to dinner. Load your breakfast cereals with crunch of veggies and glass full of fruits, a bowl full of vegetable soup/stew will be a great accompaniment in lunch/dinner,Try to stick to one particular time zone in a day for each meal. Block your mind cells to No Breakfast beyond 10:00am, Less on Lunch after 2:00pm, A big No-No to snacks/tea/coffee more than once, Go light on your tummy before 8:00pm

fruits and vegetables

Choose simpler version and combinations of foods from your basket/pantry:

Go for locally grown, simple to use fruits and vegetables daily. Snack on them at each meals. Combine simple cereals with vegetables to convert the same old meals into hot gruels or porridge of choice. Load your tummies with light and easy to prepare recipes. Be a chef of your kitchen and give your best from the rest.

Watch your bowls, plates, mugs, glasses before you eat, think of the quantity that suits you best:

Take smaller size bowls and plates and re-size your cereals, fats, sweets intakes. Go easy on your salad bowls, dals (no oil), whole fruits (cut). Change the size of your plate and always fill in your plate by yourself

Ditch your urge for that hot cup of masala chai or sizzling mug of coffee:

Move out of your cravings for a cup of tea/coffee step-by-step and replace them to a cup of warm water with lemon/ warm milk with turmeric/warm water with rose petals/saffron to give yourself that shot of antioxidants

spices and nuts

Boost your palate with simple whole spices & nuts:

Go easy on whole spices (cumin seeds, coriander, rosemary, basil, peppercorns, ginger, garlic) as dry rubs to season your starches (potatos, breads, roti, rice) and meats (boneless chicken/mutton/egg whites) instead of oils and salt. Combine your salad and fruit bowls with adash of whole dried-fruits (black raisins, roasted pumpkin seeds, roasted sunflower seeds, almonds (unsalted), dry figs, dates

Go green at least once a week:

Eat guilt free with goodness of fresh greens, fruits and goodness of sprouts you like at each meal. Combine your dals, grains with gorgeous greens (spinach, coriander, cabbage, fenugreek, broccoli, asparagus, avocados)


Hydrate your body daily:

Load your DNA with at least 8-10 glasses of luke warm water infused with different fresh ingredients or just sip in a lot of plain water with each meal on the go. Walk to your water dispenser and refill at regular intervals

Sleep light each night:

Go light on your tummy each night, go for fresh vegetables combined with grains and dals and load your senses with goodness of soups, stews, gruels with the same. Sleep light each night, shine bright with next morning light!!!

Go easy on yourself:

Don’t get stressed if you don’t follow each step everyday. Try and stay calm, focused and choose what is best suitable for you. Stay guilt free, talk to your close ones, look for help whenever necessary, don’t ape others- Stay Natural!!!

Mrs. Shruti Prashant Kulkarni
B.Sc. (Foods & Nutrition), M.Sc. (Public Health)
Clinical Nutritionist, Diabetes Educator & Counsellor, Ph.D. scholar
Research & Product Domain Expert (Atreya Innovations Pvt Ltd)
Chief Nutrition Counsellor (Germany)

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Knowing Your Dad: The “Yes Man”

A good father is one of the most unsung, unpraised, unnoticed and yet one of the most valuable assets of society – Billy Graham

With the fast-changing world, today’s fathers are changing and adapting to the changes very fast. From helping in the kitchen to changing nappies… from the earlier Normal to the New Normal, they are sharing each household chores with utmost happiness and willingness. Earlier, fathers used to be the only financial pillar of the family, needs were limited and still the satisfaction was associated with family alone. But the situation is not the same now. Even though we are having multiple financial support, we still lack happiness.

Knowing Your Dad The “Yes Man”

As we all know, Sachin Tendulkar is one of the greatest sport icons in India. Apart from his highly regarded sporting abilities, he is also well known for his very humble and down to earth behavior. On many occasions he has credited his behavioral aspect to his parents in specific to his father Mr. Ramesh Tendulkar. In a nutshell, a father is the first role model for every child.

“My father didn’t tell me how to live. He lived and let me watch him do it.” ~ CLARENCE BUDINGTON KELLAND

Due to the changing era, father is entrusted with additional responsibility of providing enough emotional support to the family which was greatly taken care of by the mother in earlier times. This additional responsibility may force him to neglect his own health issues which can cause catastrophic effects in the long run. In metropolitan cities, many fathers are struggling to spend quality time with kids regularly due to their work culture which leads to emotional as well physical stress. These contribute to some family issues where the father thinks himself as guilty. On the backdrop of Father’s Day, let’s stop and analyse what really is needed by our loving fathers.

loving fathers

Men mostly are shy at expressing their emotions hence their psychological health related struggle is very different which needs a closer look. As we all know, physical and psychological factors are two sides of the same coin. The vicious cycle of impacting each other is very commonly seen in almost every family. Stress, responsibilities, economic burden, guilt, pressure and small health problems are bursting nowadays. These all are leading to health problems like High BP, raised cholesterol, diabetes etc at an early age. Most of the fathers are neglecting, compromising health for their families sometimes knowingly and sometimes unknowingly.

Requirement of nutrition, type of food according to type of work, age is also important. This is the reason we easily observe that food or season suits some while for someone the same may feel harsh. This all we should consider in a holistic way to define and design diet & lifestyle modifications required for our dear fathers. This balance is missing very badly. Fathers are facing hazards of lifestyle changes. Wrong food habits, irregular meal timings, regular travelling type of job, excessive use of AC, inadequate exercise are some health impacting factors. Here, Lifestyle modifications with proper personalised diet, yoga, sleep and water are necessities.

In the middle age of his life he is more courageous, aggressive and fights a lot to achieve his family’s dreams. But doing that of course he ignores his own health and peace of mind. When he moves towards his old age, the love and compassion from family members is the great tonic to him. Paying attention to his physical and psychological health is the major responsibility of the kids.

Retirement life is supposed to be very special. It is the time when you can pursue your hobbies, explore new horizons. It is often seen that poor health or neglected health conditions are affecting the quality of life of senior citizens. Loneliness, anxiety, fear are most common problems in seniors living apart from their children. As it is rightly said that health is the real wealth, we must focus on maintaining the good health of our elders for good quality of life.

Ayurveda defines health as balance between your doshas, all systems and psychological aspects. This health primarily depends upon your lifestyle, your diet, your exercise, sleep etc. Eating at the right time, eating together, types of food items, serving patterns, early sleep and waking up and a good amount of physical activity and sleep are core factors associated with good health.

Father’s Day

With this ever-changing world, all fathers face individual specific issues related to work, physical and psychological aspects. Hence, it is highly recommended that one should have an Individual Specific diet, exercise, specific yoga, music considering his set of issues. And in this specific requirement, Turyaa Wellbeing Companion can prove to be a unique solution.

Father can do anything for the family. We have seen the struggle of a father for his child in the very famous movie “Pursuit of Happiness”. As a child we all feel “My daddy strongest” but as a grown up, what can we do to keep the meaning of the line intact? Accept him and understand him before irreversible health changes capture.

A golden triangle for healthy, happy and content life is made up of 1) Assessment of health 2) modification of lifestyle and 3) monitoring of physical and psychological factors. On this occasion of Father’s day, let us contribute to this golden triangle by gifting our father a Turyaa Wellbeing Companion.

Dr. Gayatri Kulkarni – Mulye
MD (Ayurved)
Blogger @ Turyaa Wellness

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Choosing the Right Foods for Good Health – Aarogyarahasya Lekhmala 5

आज आपण आहार कसा असावा याबद्दल थोडेसे जाणून घेऊयात!

How should the diet be

अन्न खाणार्‍याच्या विशिष्ट रुचिनुसार विशिष्ट पद्धतीने तयार केलेले असावे.
उदाहरणात: जे खाण्याचे शौकिन 😋 असतात, त्यांना कोणत्या ठिकाणी कोणता जिन्नस चविष्ट 🥣मिळतो हे अगदी तंतोतंत लक्षात असते. अशा व्यक्तींना काही आजार झाल्यास, त्यांच्या आहाराची तजवीज करणे म्हणजे येर्‍या-गैर्‍याचे काम नव्हे! तिथे पथ्यकर पदार्थसुद्धा विशिष्ट मसाले वापरुन, काही अन्नसंस्कार करुन किंवा संयोग करुन, युक्त्या लढवून बनवणारा, कुशल स्वयंपाकीच 👨‍🍳असावा.

विशेषतः लहान मुलांच्या 👼🏻 बाबतीत, प्रत्येक स्त्रीला असेच मास्टरशेफ 👩🏻‍🍳 बनावे लागते. कारण, “खाणार्‍याची खोड, बनवणार्‍यालाच माहीत असते ना!” नाहितर बर्‍याच लहानग्यांना 😫 न खाण्यासाठी काहितरी क्षुल्लक निमित्तच पुरेसे असते, हे मातांना 🤱🏻नव्याने सांगायला नकोच!

काहिंना ठराविक चव आवडते तर, काहिंना ठराविक पदार्थ आवडतो. मला विशेष भूक नाही म्हणणारे सुद्धा आवडीचा पदार्थ दिसला 😋 कि, अन्नावर तुटून पडतात. काहिंना मांसाहाराच्या🍖🍗🥩🍤 दिवशी चार घास जास्त जातात. काहिंना आवडत्या पदार्थांना दिलेल्या फोडणीचा 🍵 वास आला तरी लाळ सुटु लागते. मांजर 🐱किंवा कुत्रा🐶 यांच्या गंधज्ञानालाही लाजवेल असे काहिंचे ऊपजत गंधज्ञान असते. अशा व्यक्तींना चुकवून काही खाणे म्हणजे अगदी असंभव. कोणीतरी येथे पेरु खात आहे असे म्हणत मधल्या सुट्टीत पेरु खाणार्‍यापर्यंत पोहोचणारी खारुताई 🐿सुद्धा मी पाहिली आहे. अन्न स्वच्छ असावे त्यावर माश्या 🐝 बसणार नाहित याची काळजी घ्यावी. मेसमध्ये किंवा हाॅटेलमध्ये बर्‍याचदा स्वच्छतेचा विषय टांगणीला लागलेला असतो. जेवण वाढताना काका 🙎‍♂ किंवा मावशी 🙎🏽‍♀ स्वच्छ ताट मळाने माखलेल्या नॅपकिनने किंवा कंबरेला गुंडाळलेल्या टाॅवेलने पुसताना आपण पाहिले असेल किंवा पाणी वाढताना बोटे तांब्यात बुडवून देणारे महाभागही आपण पाहिले असतीलच!
अन्न अधिक गरमसुद्धा नसावे त्याने जीभ पोळण्याची शक्यता असते. हा अनुभव बर्‍याच जणांनी गरमागरम चहा ☕पिताना घेतला असेलच! अन्न गरम असले कि उत्तम पचते. भात ताजा नि गरम 🍚 असतानाच खाणार अन्यथा खाणारच नाहीत, असे सुद्धा व्यक्ती मी पाहिले आहेत.

ताजे नि गरम अन्न व आरोग्यास हितकर अन्न केव्हाही चांगलेच! 😊😊

डाॅ.मंगेश देसाई
योग व संमोहन उपचार तज्ञ

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