My First Interview

My First Interview 

Initially, I felt slightly embarrassed, shy and a little strange when Diabetes Health (a magazine by doctors for diabetics) told me that they wanted to feature me in their magazine. It was for a page called Health Bytes. I contribute healthy diabetic recipes to the magazine. 

After a bit of hesitation, I decided to go ahead with it. It felt great when the issue was out and I was sent a copy of the magazine. Of course, my original interview had been much more detailed. When I saw it in print, a lot of interesting bits had been cut out.I blame it on the space crunch. So I am including my original interview for those of you who want the complete picture! 

This is the printed version in the magazine

Here's the unedited, unabridged version of my interview, with my headline too. Straight from the horse's mouth!

Born To Be Fit

A brief introduction to yourself

I would like to call myself a fitness freak. I have named my blog TGIF (Thank-God-I’m-Fit). I attribute my fitness level to my genes. One cannot overlook this important aspect. But that’s about 10 per cent. The rest is hard work. I exercise religiously. I wish I could say the same about my diet too.

When I’m not working or working out, I read up on fitness and health. I like to keep myself updated. I also learn a lot by listening to my clients and the patients during a counseling session. My other passion is looking up healthy recipes (sometimes the not so healthy ones too), and trying them out. That’s fun. Cooking, for me, is a great stress buster except if I am hard-pressed for time. I’m always on the lookout for recipes which use healthy and unusual ingredients. I also like to check out health food shops online. When I want to chill, there’s loads of music on my tab.

  What does fitness mean to you, personally?

Fitness is a way of life for me. It would do everyone a lot of good if they followed this mantra. Earlier, I used to crib a bit when I had to renew my gym membership every year. But I used to tell myself that this is an investment I am making for my health. I wish everyone thinks that way instead of holding back when they have to spend on anything related to their health. To age well is not an accident; it’s a gift that those who care can give themselves.   

How does work affect your health/fitness regime?

For me, staying fit is a professional demand too. So very rarely, do I let my work affect my workout schedule. I chose a career in the fitness industry only because it was a passion. So I don’t compromise on my workouts or diet.

What kind of physical activity do you prefer most? (Gym/walk/swimming/playing tennis etc

If I had the time, I would love to go to the gym, jog, play tennis, swim, go trekking and hiking and do everything else to keep myself fit. But since time is a constraint, I alternate between weight training in the gym and cardio activity like running and jogging with stretching and some breathing exercises. One needs to combine some form of resistance training with cardio and stretches to get the best results.  A healthy diet to accompany that is a given.

Were you into any kinds of sports while growing up? Please tell us about it

I wish I could say that I used to be a tennis whiz kid. That's a game I love. I was an introverted and shy kid, also a little lazy and a daydreamer, to pursue any sport. I enjoyed reading. Then I got very busy with my studies and other things that teenagers love doing.

At 18, I attended a 10-day yoga workshop on the insistence of a friend. It was fun. I also liked the feel-good effect of exercise. Yoga continued for some time till someone pointed out that I was too young for yoga, and instead should join a gym. I had a lot of free time in the evenings and wanted to use it constructively.

While fitness was somewhere at the back of my mind, I joined a gym mainly to kill time. Soon, I enjoyed pumping iron. It was so different from my yoga class. I was also amazed at my soaring energy level after a workout session.

But what really cranked up my fitness level was the first ever Mumbai Marathon in 2004. I participated in the 42 km run even though I hated running and jogging then. I surprised myself by completing it. It made me realize that I had been abusing my genes till then. After that, I started training hard.

Please share your daily dietary habits with our readers

I don’t count calories; I look at the quality of the food. As we age, our metabolic efficiency drops. So although I am a foodie, I remind myself that my body has a budget. I never starve or skip meals. I believe that food should please the palate as much as it protects the waistline. All foods can be fattening, if you eat too much of them. No food is fattening, if the amount you eat doesn’t exceed the amount you burn up. I keep all this in mind while eating.

I start my day with a glass of warm water followed by a cup of tea. Then it is fruits, sprouts, egg, (and my protein shake depending on my workout schedule). Breakfast is usually oats porridge in soya milk or oats dosa three to four times a week. The other days I enjoy the typical Indian breakfast of upma, poha, dosa or idlis. I stay away from fried foods as far as possible. When tempted, I eat a bit but don’t make a meal out of it.

Lunch is vegetable soup or salad followed by brown rice, bhakri or chapattis with some vegetables, little dal, curds and either paneer, grilled chicken or fish. 

Evening snack is 1 or 2 egg whites with sprouts or a pulse

Dinner is light with salad, roasted or boiled sweet potato or a slice of bread with two eggs.

 I eat a piece of chocolate after my lunch and dinner to satisfy my sweet tooth.

I have two or three cups of green tea in a day and drink plenty of water. It’s important to stay hydrated throughout the day.

Please share your exercise routine with our readers

On an average, I train five to six days a week for 45 minutes to an hour and a half. I weight train thrice a week. I do a Triple Split. One day is Legs, next is Back and Biceps and the third day is for Chest-Shoulder-Triceps. I alternate weight training with at least two days of cardio. I train my abs on the day after my leg workout.

If you had to make one change to your lifestyle, what would it be?

 I wish I could eat healthy all the time. I do have food cravings which I indulge in, although in a controlled manner. I’m also an emotional eater sometimes. Yeah, I would like to be more disciplined in my food habits. Because ultimately, you are what you eat, if you want a perfectly toned body.

What advice would you give to youngsters who tend to use crash diets as a way to lose weight?

Crash diets or fad diets kill your metabolism and are harmful to the body. They mainly give water loss. They are best used to kick start a weight loss program or to break plateaus in a weight loss program. If done sparingly and under guidance, it can be effective. Otherwise, the weight gain that happens after the diet is worse. It also makes you nutrient deficient. 

What according to you is the best way to stay fit physically and mentally?

A healthy lifestyle, which incorporates a practical exercise and diet regimen. Add-ons are positive thinking, being passionate about your work… the list is endless.

Does Diabetes run in your family? If yes, what do you do to try and avoid or delay the onset of Diabetes yourself?

My father had diabetes. I don’t do anything specific to avoid or delay the onset of Diabetes. Hopefully, my healthy lifestyle will take care of that. Touch wood, TGIF will remain forever.

    

Stretch Your Limits

Stretch Your Limits

This week I did a very interesting talk at the HELP library in Mumbai - Stretch..Release..Go. It was a talk with demo. The audience comprised middle aged and older men who did not exercise at all. It was very encouraging to watch them making sincere attempts to stretch during the demo.

I felt really good when each one of them thanked me profusely at the end of the talk and left with the promise that they would make stretching an essential part of their daily routine.

Stretching Program

Now for starters, why did I choose this topic? It’s very common for fitness gurus to talk for hours on the importance of exercise and diet. Stretching, a very important part of the fitness regimen, has always neglected. Stretching can be the answer to some of your physical ailments and problems.

Stretching comes naturally to all of us. Many a times, when we have been sitting in a particular position for a long time, we stretch our arms, or move our head from side to side. That feels good!

If you follow a stretching program consistently every day, for just 10 to 15 minutes, it will not only give you that feel-good factor, but also help you to get rid of some of your aches and pains and make your day-to-day movements easy. The best time to stretch is afternoon or evening, when blood circulation is at its peak. And remember: Never stretch to a position where pain is felt. Stop if you feel pain. You have gone too far. The aim should be to feel a comfortable stretch.

Why stretch at all?

-        Everyone does not have the time and energy to work out every day. Some lack motivation. Stretching is the solution. Stretching can be a workout by itself

-        Some want to start an exercise schedule but don’t know how to begin. Start with a stretching program for a week. This will increase your flexibility and help you exercise better. No injuries or sore muscles.

Neck

This is the most neglected part of our body. Even those who exercise regularly ignore their neck muscles. The human head weighs up to 4.5 kg and your delicate neck has to support that weight. It also controls the movement of your head. Although the neck muscles are strong, they are prone to injury.

People also tend to hold stress in their neck muscles which can lead to pain, stiffness and inflammation. Stretching your neck can relieve the tension.

-         Many drive long distances, sit before their computers for hours in the same static posture or sit at their desk and work with their heads bent.  The neck muscles are very stressed out in such people.

-         Some people have bad posture. They sit with their backs rounded. Weakness in neck muscles takes the form of chronic pain. In most cases, stiff neck and pain in the neck region may eventually move on to the arms as well.

Shoulders and Back

Along with the neck, we carry a lot of stress in our shoulders. The other sensitive area in our body is the back. The back muscles are always stressed throughout the day, whether we are sitting, walking or doing anything at all. Lower back pain is the most common complaint. And most people take it for granted.

Benefits of Stretching

-         Increases flexibility and range of movement in the joints

-         Enhances performance in daily life

-         Improves posture

-         Mental relaxation

-         Prevents some injuries, aches and pains

-         Enhances muscular coordination

-         Increases circulation to various parts of the body

-        Increases energy levels (resulting from increased circulation)

For more, have a look at my talk on youtube: 
https://www.youtube.com/watch?v=ju1FcCqU_Vk 

It’s A Sweet World

It’s a sweet world

November 15 is World Diabetes Day. It's not easy being a diabetic, particularly type 1. I feel very sorry, especially for the type 1 diabetic kids, who come to the clinic. Most of them do not even have a family history of diabetes. Very often, it’s high fever or a viral infection that has led to diabetes. These are cases of the pancreas producing insufficient or no insulin.

No chocolates..no mangoes

There is no other option but to put them on insulin. I feel bad to restrict their diet and ask them to avoid rice, chocolates, mangoes, bananas, chickoo, sweets, pizza, burger, biscuits, pastries and cookies; the stuff most kids thrive on.

Compulsive Eaters

Then comes the type 2 diabetic, a victim of his own misdoings. Basically, he's someone who has a bad lifestyle. He could be obese, fat or overweight, lazy, a couch potato, a workaholic, compulsive eater, loves sweets and fried stuff, French fries, colas, biryani, fried rice and enjoys alcohol and cigarettes and does not want to give them up, not even at the cost of high sugar levels. Though this is not a very nice situation to be in, it's definitely better than the type 1 diabetic.

Can be reversed

Type 2 diabetes can be controlled and even reversed in the early stages with the proper combination of diet and exercise. Yes, medication hasn't come into the picture, yet. If type 2 is neglected in the early stages, it progresses to a stage where medication is unavoidable. If the sugar level is high, fluctuating and uncontrollable, then insulin shots could be the only option.

So, how does one avoid or delay type 2 diabetes?

-         Lead a very active life

-         Adopt a healthy lifestyle

-         Make sure you get proper rest and sleep

-         It would be great if you could take up some form of exercise

-         Avoid excess refined and processed foods like rava and maida

-         Avoid excess bakery products like bread, toast, biscuits which contain Trans fats. Excess trans fats in the diet leads to insulin resistance, which could progress to diabetes

-         Avoid fast food and junk foods which contain excess trans fats and saturated fats

-         Avoid excess sweets

And what if someone turns a deaf ear to all this and reaches the pre-diabetic or diabetic stage?

I would hand out the same advice except that now the 'Avoid Excess' becomes 'Avoid'. So where do you want to see yourself? The choice is yours!

Some diet tips for diabetics

Diabetics are at risk of developing high blood pressure, a leading cause of heart disease. So decreasing salt intake can help to prevent or control blood pressure. The daily recommended value of salt intake is 1,500 mg.

Cooking tips to cut down on sodium

-         Use homemade or unsalted butter

-         Use less cheese in your recipes

-         Use herbs, garlic, seasonings and spices instead of salt

-         Avoid adding too much of sauces

-         Drain out the brine solution if you are using tinned fish

-         Avoid eating dried fish, pickles, chutneys

-         Use recipes that call for fresh ingredients

-         Avoid processed, packaged foods. The more processing a food undergoes the more fibre it loses and more sodium it gains.

Cholesterol levels

Diabetics are also at risk of increased cholesterol leading to heart diseases like arteriosclerosis and atherosclerosis, thus increasing the risk of heart attack or stroke. So fat in the diet should be restricted. Diets high in fats can also impair insulin sensitivity.

Non-alcoholic fatty liver disease

-  Diabetes raises your risk of non-alcoholic fatty liver disease

-  in this, excess fat builds up in your liver even if you drink little or no alcohol

-   this occurs in at least half of those with type 2 diabetes and close to half of those with type 1

-  other conditions related to diabetes, obesity, high cholesterol and high BP, also raise your risk

- it often causes no symptoms but raises your risk of developing liver inflammation or cirrhosis

-  it's also linked to an increased risk of liver cancer and heart disease

-  so diabetics should keep their LDL or bad cholesterol and triglycerides in control

- avoid alcohol

- do your liver examination and regular follow-up blood tests to monitor its function

Some more diet tips for Diabetics

Blood Glucose Control reduces the risk of Diabetic complications

-          Control portion size

-          Don’t go Low-carb...…go smart-carb

-          Have adequate Protein

-          Consume only half litre oil per person per month

-          Change cooking oil every 3 months

-          Eliminate saturated fats… eat good fats like flaxseed and walnuts

- Reduce amount of salt in your food

- Have alcohol only if your sugar levels are controlled

- Avoid alcohol completely if you have Triglycerides with Diabetes

- Eat when you have alcohol

- Drink enough water

- It would be good to take care of vitamins and mineral intake for diabetics.

And the next important thing to do - exercise

- Exercise acts like insulin

- Even 30 minutes of exercise three or four times a week helps

- Building muscle helps. Muscles use up more glucose

- Blood sugar level drops during exercise and for some time afterwards

- Eat before workout, test blood sugar or lower the insulin dose during workouts under doctor supervision

-  Wear comfortable and clean footwear. Change your socks every day

-   Time of workout should preferably remain the same

-   Have pre and post workout meals

For some more, go to my talk on youtube, Sweet Talk: Diet for diabetics

https://www.youtube.com/watch?v=YDqLUKfO_30

Ten Commandments of Weight Loss

Ten Commandments of Weight Loss

Last week, I read a book, The Ten Commandments Of Weight Loss. I was quite impressed with it. It would serve as great motivation for someone who’s on or planning to go on a weight loss program. I have summarized the 10 commandments, so that it can be used as a quick reference. I have also highlighted some important take-home points. So here we go!

Ten Commandments 

1.       Believe In Yourself – Close your eyes and take a few minutes to think about what has brought you to this point in your life. Think about the reasons why you want to slim down, not why other people want you to. Write down all the reasons and keep it somewhere you will see it often. This decision to slim down is about making yourself happy, not about making others happy. Real motivation can come only from inside you. Every time you look at your list, reaffirm your decision to lose weight. Congratulate yourself for choosing to be good to yourself. Remember that you are leaving old habits behind and creating a new future for yourself. Once you’ve made this decision to feel better, live a happier and healthier life and to take good care of yourself, you will succeed.

2.       Set The Right Goals - Goals can keep you motivated and moving in the right direction – if you set the right ones. But how do you know how to set the right goals and how to make it realistic? The first rule is to start small. Establish daily or weekly mini goals to change some aspect of your behavior that’s standing between you and your weight loss success. It can be as simple as walking to the station instead of taking an auto or snacking on a fruit in the morning instead of biscuits. As you start to feel better, you’ll naturally be inspired to set loftier goals. You may be inspired to give up drinks or chips completely or exercise for one hour instead of half. It’s good to keep updating your goals as you make progress but be sure to keep them doable. The second rule of goal setting is to write down your goals. Seeing them in front of you takes them from the abstract to the real. Keep your goals manageable and visible. Stick with them and watch them work. 

3.       Eat More -  Slimming down does not mean being hungry or skipping meals or living on iceberg lettuce or celery sticks. You not only can eat more but eat more often. Switching from two to three large, heavy meals to five or six healthy mini meals keeps your metabolism revved up and burning calories. It also keeps your energy levels high. Make your meals interesting and enticing. Food is not the enemy when you are trying to lose weight. It’s your ally. Choose wisely and you will become slimmer, healthier and more energized

4.       Eat Smart – Eating more can help you realize your weight goals. But you have to be smart about it. The easiest and fastest way to teach yourself to eat intelligently is to keep a food diary. You may be surprised at how your perception of what and how much you eat differs from what really goes into your mouth. Learn to recognize portion sizes. Weigh and measure foods until you know what a serving looks like. And always read food labels. You’ll be amazed at where you will find loads of calories lurking. Eating smart isn’t about boring, tasteless meals – or not eating at all. It’s about eating only when you are hungry, making healthy food choices and controlling your portions. It’s being aware about why you are eating. It’s about feeding your body properly and feeling good about yourself. 

5.       Get Moving – An active lifestyle is important for everyone; whether you are planning to lose weight or not. And don’t overlook the little things that you can do to enhance your health and fitness, and burn a few extra calories like walking to the supermarket or station instead of driving. Over time, activity and exercise will become a natural, even enjoyable part of your life.

6.       Build Muscle – The more muscles you have, more is your metabolism and you burn more calories. Muscles burn more calories round the clock, even when you are curled up on the sofa.

7.       Binge-Proof Your Life – if you feel you are heading for a binge or you catch yourself in the middle of one, you can still stop it. Simply walk away – leave everything where it is and go out of the house. A brisk walk will give you time to think about what’s making you want to eat. Once you return home, you will have a new perspective on the situation and you may realize that you are not interested in eating after all. There may be times when you are nursing a craving for something exotic – then you have no choice but to help yourself, but not for a big portion, just one serving mind you. And savour it. When worse comes to worse, and you indulge in an all-night binge-feast, don’t berate yourself afterwards. Accept what happened and move on. There’s no point in kicking yourself because you messed up. Just be sure to add an extra half hour into your workout and be extra careful about what you eat for the next few days.

8.       Talk Yourself Thin - If one person on a weight loss program is good, then one person with a partner is better. Trust your instincts and choose someone. Make your needs clear, tell your partner what to expect. Are you looking for moral support? Someone to work out with? Somebody to talk to when the going gets tough? That’s the only way your partner can help.

9      Make Motivation Easy- Get out your list of reasons why you want to lose weight and remind yourself of your purpose. Remember what you weighed when you started and how many kilos you lost. Congratulate yourself on the job you have done so far and adjust your goals to be where you want it to be. Be sure to write them down and put them where you will see them. If you haven’t lost any weight for a while, try to figure out why. Maybe those pastries, chocolates or skipped workouts have something to do with it. But if you’ve been faithful to your diet and exercise plan, then you could be burning fewer calories because you weigh less. You may have to cut your calorie intake further or work out a little longer to make a difference. Keep in mind that everyone hits a plateau while on a weight loss. And lapses in motivation are perfectly normal. The trick is to overcome them and move on. You have come such a long way. Don’t give up now.

     

10  Reward Yourself - All of us like to be recognized for what we do well. This is true even when we are trying to lose weight. Some of the most memorable rewards will come from others. But even more important are the rewards you give yourself. Remember the 1^st commandment – believe in yourself. When you acknowledge each weight loss goal you have achieved, you are honouring the commitment and hard work that you have put into creating a new, healthier life for yourself. You don’t have to wait for the big, ‘I lost 30 kilos’ sort of goal, either. Something as small as adding an extra half hour to your daily workout, or not eating chips for a week, can be cause for celebration. So go ahead and do something you really love to do but don’t make time for. When you reward yourself for a job well done, you reinforce your belief in yourself, and tell yourself that you are proud of what you have accomplished. It makes you want to do more, to see how far you can go. And that’s what living life to the full is all about.

Healthy Laddoos

Healthy Laddoos

I know it’s a little late. Dussera was two days ago. But better late than never! Besides, I tried out these laddoos on Saturday and decided to post it as a pre-Diwali one. It uses healthy ingredients like roasted dalia (chana without the skin) and dates for sweetening it. I used a bit of ghee as it tends to become too dry. Also, one needs to keep the mixture a little warm on a non-stick pan while rolling it into laddoos. It’s nutritious and makes for a healthy in-between snack. It would make for an ideal evening snack with a glass of skim milk,   

The recipe is short and simple. The only problem is in mixing it and rolling it. So let’s get on with it.

Dates and Roasted Gram Laddu

Ingredients

Seedless dates - 1 cup

Roasted dalia - 1 cup

Milk  - ½ cup

Method

Heat the milk in a pan and add the chopped dates to it

Cook till the milk evaporates

Allow it to cool

 Grind the dates into a paste

Add the dalia powder and mix very well

Make small balls quickly 

Let’s Talk Protein

Recently there was an article in a newspaper on the rising case of TB in diabetics. A leading endocrinologist attributed this to the weakening of the immune system by high sugar levels in diabetics. The one factor that causes low immunity, according to another endocrinologist is the low protein content in Indian diets. The regular Indian diet is rich in carbohydrates, causing a rise in blood sugar. Anyway, more on that later. Let’s talk about protein, the most ignored food component in India.

Low BP

Yet another new research revealed that high-protein diet lowers BP. People who ate the most protein - just over 100 gms/day, were 40 per cent less likely to develop high BP than those who consumed less. The reason for this is interesting - protein contains arginine (an amino acid) that helps to dilate blood vessels.

How Much?

Coming back to proteins, even the food pyramid underplays its importance. I’m often asked by my clients - How much protein should one consume in a day? This varies according to one’s activity level. But on an average, one should consume 1.0 gm protein/body weight. Roughly, one can also say about 50 gms for woman and 60 gms for men. For an exercising person who does weight training, it varies from 1.5 gm to 2.5 gm/Lean Body Mass (LBM), depending on the workout intensity.

The good sources of proteins are eggs, fish, meat, milk and milk products like curds and paneer, nuts, soya, sprouts, beans, buckwheat, quinoa and rajgira. The last ten on the list are also good sources for vegetarians.   

What About Diabetics?

 There is a myth that diabetics should not eat proteins. I think all that I’ve said so far says it all. Let me add that diabetics should also be careful of rising cholesterol levels. So they should opt for low-fat versions of proteins.

But those with high uric acid levels had better avoid purine rich foods like red meat, sardines, mackerels, mussels, yeast and organ meats like liver and kidney. Purine is the breakdown product of certain kinds of proteins. Purines are further broken down to uric acid. Some people cannot process this uric acid causing its levels to rise. The uric acid crystallizes and gets deposited in the joints and kidneys, causing gout and kidney stones. Ultimately, the joint and kidney tissue will be destroyed.

Cannot Digest

Some people complain of an inability to digest proteins. Pepsin, the enzyme used to digest proteins requires an acid to work. So such people should check their acid levels in the stomach. Also, those who take antacids, especially with their meals, retard the digestion of proteins.   

The best cooking methods would be grilling, barbecuing (without burning it), boiling, baking or roasting in small amount of healthy oil. Red meat, especially beef and pork, are high in saturated fats. So these are best restricted to once a fortnight for normal, healthy individuals. They are best avoided by the health conscious, those who have coronary artery disease or any heart health issues like high cholesterol, who are watching their weight or have sedentary lifestyles.
For some more information on protein, check out this link on thehealthsite,com where I have given my inputs for an article related to protein: http://www.thehealthsite.com/fitness/diet-chart-and-tips-for-non-vegetarians/

So Sweet… Sweet Potatoes

So Sweet… Sweet Potatoes

How many of us who have been trying hard to lose or maintain our weight have shunned sweet potatoes? A lot, I’m sure. 

Well, I have a confession to make. I too, did the same, when I wasn’t educated about nutrition and the health benefits of sweet potatoes.

I remember eating it not-so-happy as a kid when my mother made it for breakfast some times. She cooked it with brown chana and seasoned it with green chilies, ginger and urad dal. I found it very boring. I also hated the ginger bit but nevertheless ate it because it was filling. Also, my mother kept telling me that it was a very healthy one too. I never realised that I was a health conscious kid. I'm sure it's thanks to my mother who always incorporated healthy ingredients into our meals and told us about its health benefits.

Over time, I have discovered more exciting ways of eating it and also experimented with a couple of simple recipes (my creations, I can proudly say). 

Check out these quick recipes:

Cook them taking care that they do not become too soft or mushy. Leave the skin on.

- - Dice it. Take 1 tsp oil in a non-stick pan. Heat the pan. Add bit of salt, red chili or pepper powder and chaat masala and sauté on a slow flame for 5 to 10 mins.

- - Make thick slices. Spread a little green chutney on one side. Heat a non-stick pan. Spread 1 tbsp oil on it. Place the slices with the chutney side down and cook on a slow flame. Flip them and cook the other side.

Pic Courtesy: Sanjana Kodical

   - Make thick slices. Sprinkle little salt and red chili or pepper powder on one side. Heat a non-stick pan. Spread 1 tbsp oil on it. Place the slices with the masala side down and cook on a slow flame. Flip them over and cook the other side as well. (You can see the image above).

- If you are very rushed and don't have time to roast it. Just sprinkle salt and pepper powder on the slices and enjoy it. I use this as a substitute for carbs at dinner, sometimes.
- Make thick slices. Make a bhajiya batter with besan and rice flour. Heat a non-stick pan. Spread 1 tbsp oil on it. Place the bhajiyas and fry on slow flame .

I will share some more healthy sweet potato recipes with you some time later. I am trying out a few interesting ones.

Coming back to myths about sweet potatoes, it is regarded as poison by weight watchers. It is put in the same category as potatoes. Now, potatoes again, is not a vegetable that has to be shunned by weight watchers. Potatoes are fattening, is again a myth. It’s how you cook it that makes it fattening and unhealthy. But more of that later, let’s stick to sweet potatoes now. Even those on a muscle gain diet can use it as a pre and post workout snack. 

Read more here. I am attaching the link to my article: 
10 Reasons To Eat Sweet Potatoes in thehealthsite.com 

http://www.thehealthsite.com/fitness/10-reasons-to-eat-sweet-potatoes/

Spinach Vada

Spinach Vada

Now here's a scrumptious vada for those who hate spinach and have vowed never to eat it. Before you argue with me about why you should eat spinach at all, let's run through some health benefits of spinach

-          Helps in weight loss

-          helps to stabilize blood glucose levels

-          great for your eyes and brains
-          rich in folic acid, a B class vitamin, essential for making red blood cells, synthesising and repairing DNA, and regulating cell metabolism

Pic Courtesy: Sanjana Kodical

 Ingredients

Spinach               - 1 cup

Green Chilies      - 2

Channa Dal         - 1/2 cup

Tuvar dal            - 2 tbsp

Urad dal              - 2 tbsp

Ginger                 - 1”

Hing                   - a pinch

Salt                      - to taste

Method:

Soak the dals in water for 4 hours.  Keep half the dal aside and grind the remaining with ginger, chili, hing and salt

Add the rest of the dal to the dal mixture and coarse grind for half a minute  

Add finely chopped spinach to the dal mixture and mix well

Heat a non-stick pan and spread 1 tbsp oil all over

Make small balls out of the dal mixture and flatten them

Place them on the non-stick pan

Cover the pan with a lid and let the vadas cook on slow flame till they turn crispy and golden brown

Flip them and cook on the other side

Serve hot

Don't forget, chana dal too has its health benefits:

-          is one of the richest source of proteins

-          is rich in copper and manganese