HealThyHealThy TM Be Better You! Just for Hearts Your Trusted Wellness Partner DIWALI SPECIAL ISSUE Volume: 2, Issue:5 October-November 2019 1 HealThy Be Better You! Just for Hearts TM Your Trusted Wellness Partner Index Sr. No. Topic Author Pg No 1 Editorial Dr. Tejas Limaye 4 5 2 Dr. Vijeta Goyal 6 Dt. Apeksha Thakkar 3 7 Dt. Arti Balse 8 4 9 Dt. Deepti V. Saudagar 10 5 Section - 1: Dt. Sandhya Gugnani 11 Tips For Healthy Diwali 6 12 Dt. Pooja Dhomkar - 15 7 Alawani Tips and tricks from nutritionists 16 for celebrating diwali Dt. Sanjali Ekatpure 8 in a healthier way 17 Dt. Neha Gore 18 9 19 Dt. Sidra Patel 20 10 Dt. B.S. Kusuma Setty 21 11 22 Dt. Sayali Ramdasi 23 12 Dt. Sayali Pitale 24 25 13 Dt. Falguni Borkar 27 14 Dt Sonali Wagle 13 15 Post- Diwali Detox Diet Plan Dt. Pranathi Sai 14 2 vathj cQÊ HealThy Be Better You! Index Just for Hearts TM Your Trusted Wellness Partner Sr. No. Topic Author Pg No A. NAMKIN FARAL ITEMS 14 1 Palak Shev Dt. Anagha Arkatkar 15 2 Jowar Amaranth Poha Chiwda Dt. Arti Balse 16 3 Oats Cornflakes Chiwda Dt. Kruti Modi 17 4 Kurkura Makhana Chivda Dt. Vaidehi Oak 18 5 Crispy Millet Chakli Dt. Prachi Bohora 19 6 Baked Chakli Dt. Tanvi Ghadavle 20 7 Namkin Karanji Dt. Amruta Neje 21 8 Baked Methi Craker Dt. Tanvi Ghadavle 22 9 Baked Multigrain Mathri Dt. Tanvi Ghadavle 23 10 Beetroot and Methi Mathri Dt. Namrata Manyal 24 11 Bhakarwadi with a Twist Dt. Fagun Gandhi 25 feJ fiBkaph [kkjh 'kadjikGh 12 Dr. Sonali Wagle 27 B. SWEET FARAL ITEMS 28 13 Paan coconut burfi Dt. Anagha Arkatkar 29 14 Omega Burfi Dt. Amruta Neje 30 15 5 Minute Coconut Burfi Dt. Prachi Bohora 31 16 vathj cQÊ Dr. Sonali Wagle 32 17 Date Fig Pedha Dt. Vaidehi Oak 33 18 Ragi Oats Laddu Dt. Arti Balse 34 19 Moong Dal Laddu Dt. Tanvi Ghadavle 35 20 Healthy Poha Laddu Dt. Falguni Borkar 36 21 Oats and Nariyal Laddu Dt. Zia Alvi 37 22 Peanuty Besan Choco Laddu Dt. Prachi Bohora 38 23 Crunchy Munchy Oats Laddu Dt. Saba Firdous 39 24 Baked shankarpali Dt. Jayashree Toknekar 40 25 Nutty bites Dt. Prachi Bohora 41 26 Chia quinoa date bites Dt. Munazzah Qazi 42 27 Black currant rasgullas Dt. Prachi Bohora 43 28 No Fry Jilebi Dt. Amruta Neje 44 C. REFRESHING DRINK 45 29 Lemon - ginger coolant Dt. Kruti Modi 46 3 HealThy Be Better You! Just for Hearts TM Your Trusted Wellness Partner Dr.Tejas Limaye M.Sc. PhD RD Clinical nutritionist Just for Hearts [email protected] Editorial Very common scenario in a clinic of a doctor or a nutritionist or at a gym POST DIWALI : Lot of crowd, most of them seeking to lose weight gained during Diwali, many are for restoring uncontrolled blood sugar, blood pressure and blood cholesterol levels. Is this a definition of celebration and enjoyment at any festival? Certainly NOT. Diwali is a festival of lights; it is definitely not meant for ruining one's health. Where are things going wrong? In the good old days, the faral items were made only once in a year and due to large family size, one used to get only a small share. The activity levels were high too. Things have changed upside down. We have started living in nuclear families, home cooking has started diminishing, we have started buying readymade, packaged food, faral items are available round the year and activity levels are almost equal to zero.Though we are eating faral items at times other than Diwali, the festival time multiplies the intake by many folds! Result is weight gain, uncontrolled blood sugars, high blood pressure and high cholesterol levels. Can this picture be changed? Yes!! Small steps at a time. We can start preparing faral items at home, with some variations and healthier ingredients, healthier cooking methods. We can learn portion control, we can compensate for higher calorie intake by being more active. This Diwali Special issue of HealThy Life brings plethora of such quick tips to make your Diwali healthy and happy in a true sense. Try them out, try healthier alternatives suggested for traditional faral items. Let us know your feedback. Authors have done their best! Salute to their innovativeness!! Wish you all a very happy, healthy and prosperous Diwali :) 4 HealThy Be Better You! Just for Hearts TM Your Trusted Wellness Partner 1. Dr.Vijeta Goyal (P.T) “Celebrate this beautiful festival with Diet and Lifestyle Consultant little planning for maximum joy and Member of International Diabetic Food Association minimum guilt.” [email protected] 1. Prepare the sweets at home to avoid the adulteration. 2. Use natural sweeteners like dates, jaggery or anjeer 3. Bake savouries instead of frying. 4. Swap refined flour with multigrain flour. 5. Don't skip exercise; it is important when we are consuming more calories. 6. BE- a health conscious host! 7. Never turn up for a Diwali party on an empty stomach. 8. Serve nimbu-paani, jal jeera, chaas etc instead of serving soft drinks or juices. 2. Dt. Apeksha Thakkar “Try and make fresh, limited B. Sc., PGD Nutrition number of faral as storing faral Qualified dietitian, Certified Diabetes Educator, often leads to overeating.” Nutrigenomic Counselor Practising in Mulund, Mumbai from past 13 years. [email protected] 1. Prefer shallow frying over deep frying. 2. Let your fluid intake go up. 3. Use low fat milk, almond milk, low fat yogurt for making sweets. 4. If you have consumed a lot of calories during the day, make sure you cut some amount of calories during dinner. 5. Gift dry fruits or fruit baskets instead of burfi, chocolates and other high calorie options. 6. Eating slowly can save you from excess calorie intake. 7. Use vinegar, black Pepper, parsley, lemon as salt replacers in faral snacks. 8. Use Whey water, dal water, rice water to make snacks. They also help in improving the texture and the taste of faral. 5 HealThy Be Better You! Just for Hearts TM Your Trusted Wellness Partner “Nutritional quality of faral can be 3. Dt. Arti Balse improved by using healthier substitutes BSc (Nutrition), PG Diploma (Dietetics), RD. Consulting Dietitian and freelancer to some traditionally used ingredients.” [email protected] 1. Use alternatives to Maida: whole wheat flour, bhajani flour made with dry roasted millets. 2. Avoid using Dalda/ Vanaspati. Ghee used in limited amount is a better option. 3. Adding nuts like walnuts, almonds, pistachios and seeds like chia, flax seeds, melon seed, Garden cresse seeds(Aleev) makes faral healthy. 4. Soluble fibres from Gondh (popped in a popcorn maker/ roasted with a little ghee) improves the nutritional quality. 5. Add roasted and powdered oats flour while making laddoos. It improves the fibre content and reduces the glycaemic index of the sweet dish. 6. Avoid using the same oil for frying again and again. Use small quantity of oil at a time and discard the oil when it becomes dark and thick in consistency. 4. Dt. Deepti V. Saudagar “Try these modified recipes to make BHsc and MHSc (Food Science & Nutrition) faral guilt free!” Freelancer Involved in calorie estimation of menu for schools (Aditya Birla world academy) Mumbai [email protected] 1) Besan laddu- can be a good snack for kids after outdoor sports. To make them healthier you can use jaggery or desi shakkar. 2) Chakli – Can be made with different ingredients like ragi flour, rice flour, whole wheat flour, bajra flour, moong flour. It can be baked instead of frying. 3) Shankarpali- whole wheat flour can substitute maida or even you can use half maida and half wheat flour. If you use ghee, it will absorb more fat while frying. Oil can be used instead. 4) Karanji- Baked karanji can be a healthier option. Stuffing can be made from dates and roasted poppy seeds with NO added sugar. 6 HealThy Be Better You! Just for Hearts TM Your Trusted Wellness Partner 5. Dt. Sandhya Gugnani “DO NOT let diwali faral ruin a year- PG Diploma (Dietetics & Public Health Nutrition) long hard work! Moderation is the Masters (Foods & Nutrition) key!!” Certified Health & Wellness Co-ordinator (FSSAI) Practicing Nutritionist (Delhi) [email protected] 1) Keep yourself hydrated. Prefer infused water or lime water, green tea, coconut water etc. 2) Stay away from processed packed food which is high in preservatives, salt, sugar and trans-fats. 3) Opt for healthy options and also keep that in mind while gifting your near and dear ones. 4) Pick a smaller plate and avoid a second helping. 5) Do not skip meals; eat a light meal before you step out for a party. 6) Go unconventional this Diwali! Go for homemade healthy options replacing refined flour by healthy millets and white sugar by organic jaggery. 7) Go slow on aerated and alcoholic beverages. 8) Strike a balance on the meals consumed at home; either by eating light or by planning a detox diet. 6. Dt. Pooja Dhomkar Alawani “We eat sweets, spicy items in M.Sc. (Dietetics), RD Diwali like we are waiting to have Clinical Nutritionist these since years! But this can Certified Diabetes Educator lead to indigestion, constipation, Certified Yoga teacher, Assistant Professor bloating, uneasiness which can At Tilak Maharashtra Vidyapith, Pune spoil festive mood.” [email protected] 1. Do not skip breakfast. Add Diwali faral as a side dish to your breakfast. 2. Keep watch on portion size. Portion control is important.