Nutritional Secrets for Healthy Eyes and Clear Vision
Maintaining optimal eye health is crucial for overall well-being and quality of life. Nutritional intake plays a significant role in preventing and managing various eye conditions, including age-related macular degeneration (AMD), cataracts, and diabetic retinopathy. This article explores essential nutrients for eye health, supported by scientific research, and provides practical dietary recommendations. Certain nutrients help maintain eye function, protect your eye against harmful light, and reduce the development of age-related degenerative diseases. Your eyesight is probably the most important of your five senses. Eye health goes hand-in hand with general health, but a few nutrients are generally important for your eyes. Your risk of developing an eye disease increases as you get older. The most common eye disease include: Cataracts: a condition in which your eyes become clouded. Age- related cataracts are a leading cause of vision impairment and blindness around the world. Diabetic retinopathy: associated with diabetes and a major cause of visual impairment and blindness, retinopathy develops when high blood sugar levels damage the blood vessels in your retina. Dry eye disease: a condition marked by insufficient tear fluid, which causes your eyes to dry up and leads to discomfort and potential visual problems Glaucoma: a group of disease characterized by progressive degeneration of your optic nerve, which transfers visual information from eyes to brain. Glaucoma may cause poor eyesight or blindness. Macular degeneration: the macula is the central part of your retina. Age-related macular degeneration (AMD) is one of the main causes of blindness in developed countries. Although your risk of getting these conditions depends to some extent on your genes, your diet may also play a major role. Essential Nutrients for Eye Health: 1) Vitamin A: Vitamin A, also known as retinol, produces the pigments in the retina of the eyes, Vitamin A deficiency is one of the most common causes of blindness in the world. This vitamin is essential for maintaining your eyes light-sensing cells, also known as photoreceptors. If you don’t consume enough vitamin A, you may experience night blindness, fry eyes, or even more serious conditions, depending on the severity of your deficiency. Vitamin A is only found in animal–derived foods. The richest dietary sources include liver, egg yolks, carrots, spinach and other dark green leafy vegetables, and dairy products. However, you can also get vitamin A from antioxidant plant compounds called Provitamin A carotenoids, found in high amounts in some fruits and vegetables. Provitamin A carotenoids provide around 30% of people’s vitamin A requirements, on average. The most efficient of them is beta-carotene, which is found in high amounts in kale, spinach, and carrots. Role in Vision: Vitamin A is critical for maintaining normal vision, particularly in low-light conditions. It is a component of rhodopsin, a protein in the retina that allows the eyes to see in low light. Deficiency: Vitamin A deficiency can lead to xerophthalmia and night blindness, and in severe cases, it can cause complete blindness. Sources: Liver, dairy products, fish, and beta-carotene-rich vegetables like carrots, sweet potatoes, and spinach. 2) Vitamin C: Vitamin C (ascorbic acid) is a well-known nutrient that is highly concentrated in the aqueous humor fluid in front of your eye lenses. It is thought to be a key antioxidant for preventing age-related cataracts. Your body cannot produce this nutrient on its own, but it can be easily found in several fruits and vegetables including bell peppers, citrus fruits, guavas, kale, and broccoli, The aqueous humor is the liquid that fills the outermost part of your eye. The levels of vitamin C in aqueous humor are directly proportional to its dietary intake. You can increase its concentration by taking supplements or eating foods rich in vitamin C. Observational studies show that people with cataracts tend to have a low antioxidant status. They also indicate that people who take vitamin C supplements are less likely to get cataracts. Antioxidant Properties: Vitamin C is an antioxidant that protects the eyes from oxidative stress caused by free radicals. It helps maintain the health of blood vessels in the eyes and may reduce the risk of cataracts and AMD. 3) Vitamin E: Unlike vitamins A and C, which are single compounds, vitamin E is a group of compounds called tocopherols and tocotrienols. These compounds indirectly benefit ethe yes by protecting critical fatty acids from oxidation. Since your retina has a high concentration of fatty acids, adequate vitamin E intake is important for optimal eye health. One analysis suggests that consuming more than 7 mg of vitamin E daily may reduce your risk of age-related cataracts by 6%. Vitamin E deficiency is fairly rare, but if it is a concern, you can obtain the vitamin from several foods- almonds, sunflower seeds, avocados, vegetable oils like flaxseed oil. Nuts, seeds, spinach, and broccoli. 4) Lutein and Zeaxanthin: Lutein and zeaxanthin are yellow carotenoid antioxidants known as macular pigments. They are concentrated in the macula, the central part of your retina, which is a layer of light-sensitive cells on the back wall of your eyeball. Lutein and zeaxanthin function as a natural sunblock. They are thought to play a central role in protecting your eyes against harmful blue light. Controlled studies show that intake of lutein and zeaxanthin is proportional to their levels in your retina. One observational study in middle-aged and older adults noted that consuming 6 mg of lutein and/or zeaxanthin per day significantly reduced the risk of AMD. The researchers also discovered that those with the highest intake of lutein and zeaxanthin had a 43% lower risk of macular degeneration, compared to those with the lowest intake. These carotenoids are found in high concentrations in the retina, where they help filter harmful blue light and act as antioxidants. They are associated with a lower risk of AMD and cataracts Sources: Green leafy vegetables like kale and spinach, pistachios, green peas, sweet corn, red grapes, eggs, and orange/yellow fruits and vegetables. Egg yolks are considered one of the best sources due to their high-fat content. Carotenoids are better absorbed
Getting 7–10-Year-Olds To Cook : A 10-point plan
Have you been wondering at what age your kids can start helping out in the kitchen? What is appropriate and what is not for them to do? If you have kids at home, we think it’s important to get them cooking. Sounds crazy? While it may try your patience at times, cooking with kids has loads of benefits that carry way beyond the kitchen. It helps build self-esteem, teaches them the importance of following directions, and hopefully puts them on the path to a lifetime of healthier eating habits. Plus having involvement in what happens at mealtime can be a powerful tool in overcoming picky eating-something parents all face at some point. This is a great age to focus on independence while still doing a lot of the same tasks they were doing in the kitchen the previous year, so work with your child to figure out what they are most interested in doing from each list and concentrate on things they can accomplish on their own, with minimal assistance from parents. In this age group, you can start to introduce some actual cooking skills. Teach them the basics of using a stove (with your supervision always). Practice turning the stove off and on. The study on engaging primary school students in preparing fruits and vegetables for their own consumption concluded that If children are involved in the preparation of fruits and vegetables, they are more likely to correctly identify them, try them, like them and eat them. Primary school students have the potential to contribute to children’s nutrition through hands-on food preparation activities. Kids will love that you can simply crack an egg or two, beat them together, and cook them slowly over medium heat with minimal effort. Use a nonstick skillet and just a tablespoon or two of oil and that should make for safe cooking experience. There are a few cooking safety rules to teach kids: If there is a handle, always keep it pointing away from you to prevent knocking into it. Position handles away from other burners to prevent them from getting too hot. Always have a pot holder or dry dish towel at the ready-to-grab handles just in case. Let your kids take responsibility over an entire meal by encouraging them to make their own lunches. Letting them pick and choose what goes into their lunchbox is empowering, and since they are choosing what appeals to them, it’s less likely that food will go uneaten. This is a great place to sneak in some basic nutrition lessons too by teaching them the ingredients of a balanced lunch: PROTEIN, FRUITS, VEGETABLES, AND WHOLE GRAINS. Letting them get creative with food presentation is a great way to get them interested in cooking in general. It can be as simple as arranging berries in a bowl of yogurt to look like something or making a silly face on an open-face sandwich, fresh fruit salad, jelly, kebabs- keep them interested. Below are some essential kitchen skills we think should have by age 10- At this age, finer motor skills are developed so they can take on more detailed work, like using measuring spoons. Give them their own kit- a peeler, a little knife, some cookie cutters. Provide a step or box to stand on so little children can reach the platform, pantry, and sink. Select a smaller knife to start with. Reinforce the right way to hold a knife. The temptation to place a finger along the top of the blade is common, but this destabilizes the knife, so correct them if you see that. Teach them to keep their fingers curled under if they are on the cutting board (not flat). By now kids should have a firm grasp on proper handwashing, so it’s a good time to dabble in cooking and teach them breading, dipping ingredients like chicken tenders or even veggies in flour, then egg, then a breadcrumbs coating before cooking in a pan or in the oven. Take them to the store with you to gather ingredients. Teach them where to find the most nutritious ingredients for cooking. Ask them their opinions and ideas for a meal to be prepared. If you have a dinner party or a birthday celebration coming up, have your kids help with planning the menu and cooking up the meal. Cooking Activities: Dough Making: Teach them to make dough for chapatis. Kids can help with kneading the dough and rolling it out into small balls. Rolling Rotis: Let them roll out the dough into chapatis. It may not be perfect, but it’s a great start. Dal Making: Simple dal can be prepared by washing the lentils, adding water, and using basic spices. They can learn to temper the Dal with cumin seeds, garlic, and ghee. Boiling Vegetables: Show them how to boil vegetables like potatoes, carrots, and peas. Explain the importance of not overcooking to retain nutrients. Simple Veg with Chaunk: Teach them to make simple vegetable dishes with chaunk (tempering) using mustard seeds, cumin, and asafoetida. Khichdi: This one-pot meal is great for kids to learn. They can mix rice and dal, add vegetables, and watch as it cooks into a nutritious dish. Pulao: Guide them in making a simple vegetable pulao by sautéing vegetables, adding rice and spices, and cooking it all together. Chaats: Involve them in making simple Chaats like bhel puri or Sev puri. They can mix ingredients and enjoy a fun, tasty snack. The stove preparation recipes are only for 9-10-year-old children under guidance. Shopping and Storing Food: Take them to the local sabzi mandi (vegetable market) or a food mall like Hyper-city to gather ingredients. Teach them where to find the most nutritious ingredients for cooking. Online shopping can also be introduced. Show them how to pick fresh produce and explain why it’s important to choose fresh ingredients. Teach them about sorting and storing. Explain how to store fruits and vegetables to keep them fresh for longer. Involve them
Dietary and Lifestyle Habits for Radiant Skin
Skin is the largest organ of the body. It regulates body temperature, provides a protective barrier and helps maintain fluid balance. A number of factors impact the health and appearance of our skin, including our genetics, age, hormone levels, conditions such as diabetes, and diet and lifestyle. Radiant skin is often seen as a reflection of overall health and well-being. The condition of our skin can be influenced by a variety of factors, including diet, hydration, sleep, and skincare routines. This article explores the dietary and lifestyle habits that can contribute to achieving and maintaining radiant skin, backed by scientific research and evidence. Everyone has a favorite cream or treatment, but there’s no denying that beautiful skin starts with nourishing it from within. Older skin cells are constantly being shed and replaced, which means a steady supply of nutrients is essential to support skin turnover. Eat the correct balance and you will feed your skin and help keep it soft, supple, and blemish-free. While wrinkles and age spots are unavoidable, excessive sun exposure, tanning beds, harsh soaps, chemicals, and poor diets can all accelerate the aging process. The solution is to optimize your nutrition by eating a varied, balanced diet that includes antioxidant-rich fruits and vegetables, healthy fats from oily fish and nuts, and appropriate hydration. You should also adjust your skincare routine and lifestyle choices. Dietary Habits: Protein- it goes without saying that protein gives the body power, structural stability, and a healthy sheen. Elastin and collagen fibers, which make up the skin framework, also help to maintain the skin’s health and firmness. 1. Hydration: Water Intake: skin needs moisture to stay flexible. Even mild dehydration may leave your skin looking dry, tired, and slightly grey. Adequate hydration is crucial for maintaining skin elasticity and moisture. Drinking sufficient water helps to flush out toxins and supports cellular functions. Studies have shown that increased water intake can improve skin hydration, especially in individuals with lower baseline water consumption. We recommend you to drink six to eight glasses of water a day. All fluids count towards your daily allowance, but water is best. Caffeine-free herbal teas are good too. Hydrating Foods: Consuming water-rich foods such as cucumbers, watermelon, oranges, and strawberries can also contribute to skin hydration. The minerals they contain will increase the rate you hydrate your body and skin. 2. Antioxidant-Rich Foods: Fruits and Vegetables: A diet rich in fruits and vegetables provides essential vitamins and antioxidants that protect the skin from oxidative damage. Vitamins A, C, and E, found in abundance in these foods, are particularly beneficial for skin health. Fruits and vegetables contain powerful antioxidants that help protect skin from cellular damage caused by free radicals. These free radicals may be triggered by smoking, pollution, and sunlight. Eat a rainbow of colorful fruits and vegetables, and aim for at least five portions a day. Beta-carotene, found in orange fruit and vegetables such as carrots, sweet potatoes and pumpkins, and lutein, found in kale, papaya and spinach, are both important for normal skin cell development and healthy skin tone. Spinach, kale, and other green leafy vegetables are high in antioxidants like lutein and zeaxanthin, which help protect the skin from UV damage and maintain its elasticity. 3. Healthy Fats: Certain fats act as a natural moisturizer for your skin, keeping it supple from the inside and improving elasticity. These fats include the monounsaturated and polyunsaturated varieties found in avocados, oily fish, nuts and seeds. These fats come cleverly packaged with a healthy dose of valuable vitamin E. Pay special attention to food sources of polyunsaturated fat called omega-3 fatty acids, they help maintain the skin’s lipid barrier, keeping it hydrated and supple. These fatty acids are anti-inflammatory and may help alleviate skin conditions like eczema and psoriasis. They also form the building blocks of healthy skin. You can find omega-3 fatty acids in oily fish such as salmon, trout and sardines, as well as plant sources including flaxseed, chia seeds, walnuts and rapeseed oil. 4. Vitamins and Minerals: Vitamin C: we need vitamin C to support the immune system, promote radiant skin and help blemishes heal. Essential for collagen synthesis, vitamin C helps maintain skin structure and resilience. Citrus fruits, bell peppers, and strawberries, black currents, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, s and sweet potatoes are excellent sources of this vitamin. Vitamin C is also key for producing collagen, the protein that forms the scaffolding that keeps our skin plump and supports and strengthens the blood capillaries that supply the blood that nourishes our skin. Try this vitamin-rich recipe- lentil and tahini salad. Vitamin E: An antioxidant that helps protect the skin from oxidative stress (cell damage), and photo-aging. Foods high in vitamin E include almonds, avocados, hazelnuts, pine nuts and sunflower and pumpkin seed oil. Vitamin A is essential for the growth and maintenance of healthy skin cells. It may protect against skin cancer. Food sources containing vitamin A include beef liver, sweet potato, spinach, carrots, and cantaloupe. Selenium is a powerful antioxidant that works alongside vitamin C and E. Studies suggest that a selenium-rich diet may help protect against skin cancer, sun damage, and age spots. One way to boost your intake is to eat Brazil nuts. Just two or three nuts will provide your recommended daily amount. Mix Brazil nuts with other seeds rich in vitamin E as a snack or salad sprinkle. Other good sources of this mineral include fish, shellfish, eggs, wheatgerm, tomatoes and broccoli. The mineral zinc helps keep skin supple by supporting the normal functioning of oil-producing glands in the skin. Its also involved in the healing process and helps repair damage. Zinc is important for skin repair and inflammation control, zinc can be found in meat, fish, shellfish, legumes, lean red meat, wholegrains, poultry, nuts, and seeds. Phytoestrogens are natural compounds found in plants. They have a similar structure to the female sex hormone estrogen and are thought to help keep our natural hormones in
Smart Grocery Tips for Stocking Nutrition Staples!
Are you going to the grocery store with a plan? Or Do you prepare a list of the things you wish to purchase?🤔 Are you certain that the items you are purchasing are healthy for you? Or Are you putting enough nutritious products in your kitchen?🤔 Many people are confused about what to put in their carts at the grocery store and don’t know where to start. Also, it can be challenging to distinguish between meals that are actually nutritious and those that are better left on the shelf due to the seemingly limitless options for accessible food, frequently in misleading packaging. Grocery shopping can be an intimidating and overwhelming experience for many people Before you go grocery shopping make a list of all the things you need to buy to cook a meal. This will help you to stay on your task and remind you of the items you need Focus more on whole vegetables, fruits, beans, grains, nuts and seeds, proteins, dairy products, and condiments this provides essential nutrients without added sugars, salt, and unhealthy fats. SMART PLANNING You can bring a weekly menu to the store instead of a regular shopping list. This menu can list which ingredients you need to make the meals you would like to cook the week ahead. More often, stock your kitchen with fresh items like fruits, veggies, dairy products, and other perishables. Protein sources like chicken, sausages, fish, and red meat can be stored in the freezer. Consume them within 2-3 days. Now that you know how to prepare for grocery shopping and stock your kitchen properly. Let’s talk about healthy grocery shopping. Focus on the following – Purchasing mainly whole, nutrient-dense foods Shopping off of your list or weekly meal plan Avoiding purchasing foods solely based on the packaging While buying packaged foods, read the nutrition labels and ingredients list of packaged foods. Look for items with minimal ingredients, low added sugars, and sodium, and high Fiber content. Choose lean sources of protein such as skinless poultry, fish. These are lower in saturated fat and provide essential amino acids. Sticking to your shopping list and trying to avoid impulse purchases Don’t get distracted by sales and displays. Grocery shopping does not have to be stressful Making a list or meal plan, taking inventory of your kitchen, and stocking your freezer and pantry with long-lasting staples can make your shopping trips easier and more enjoyable. Be mindful of portions when buying items like nuts, seeds, and grains, and be mindful of portion sizes to avoid overeating and unnecessary calories. The secret to filling your kitchen with nutrient-dense staples that promote your health and well being is to shop wisely for groceries. Make thoughtful decisions, read labels, plan ahead, and concentrate on whole foods to make sure your kitchen is stocked with nutrient-dense options. With all of these suggestions, you’ll be able to shop smarter at the supermarket and prepare scrumptious, healthful meals at home. We at Nutrition with Vibha believe that education and empowerment go a long way to create behavior changes that can make a sustainable positive difference to one’s health. We have created many resources that empower you and educate you on particular disease problems in addition to these. If you would want access to our premium blogs please write to us. Visit our website at nutritionwithvibha.com and contact us; doing so can greatly assist you in making more informed dietary decisions. If you have any requirements or need individualized consultations, you may also write to us at nutritionwithvibha@gmail.com. Stay Nourished! Stay Blessed! Author Nutrition with Vibha View all posts
Ensuring Hydration Adequacy: Here is how you can stay Hydrated in Hot Weather
Hello, To be healthy heroes! At Nutrition with Vibha, we help you stay healthy and happy, especially during these sizzling summer months. Let’s dive into why maintaining hydration is crucial, discover some fun facts, and explore how everyone can stay hydrated. Why Hydration is Crucial? Imagine your body as a beautiful garden. Just like plants need water to flourish, our bodies need hydration. Did you know that about 60% of the human body is made up of water? Hydration is essential for every bodily function, from regulating temperature to lubricating joints and transporting nutrients. Water is the most crucial nutrient; its absence can be lethal within days. Despite this, there is a lack of systematic measurement of total fluid intake and hydration status. Understanding these aspects is vital for daily performance and long-term health. In hot weather, our bodies lose water faster through sweat, increasing the risk of dehydration. Dehydration can lead to dizziness, confusion, and even heatstroke. Knowing how to stay hydrated can prevent these risks and keep you feeling your best. Your brain is about 75% water. Staying hydrated helps maintain focus and cognitive function. Hydration Tips 1. Elderly People: As we age, our sense of thirst diminishes, making it harder to stay hydrated. Elderly individuals need to drink water regularly, even if they don’t feel thirsty. Including hydrating foods like cucumbers, watermelon, and oranges can also help keep you refreshed and nourished. As we age, our bodies lose water more quickly, making it even more important to maintain regular hydration. 2. Sports Enthusiasts: Athletes and active individuals need more fluids to compensate for the water lost through sweat. Drinking water before, during, and after exercise is key. Electrolyte-rich drinks can be beneficial, but watch out for added sugars. Remember, a hydrated body performs better and recovers faster! Even mild dehydration can impair physical performance. (Journal of the International Society of Sports Nutrition) Sweating is your body’s natural air conditioner! It helps regulate your temperature by releasing excess heat. 3. Children: Kids are more vulnerable to dehydration because they often forget to drink water. Encourage regular water breaks, especially during playtime. Offer them water-rich fruits like berries and melons to make hydration fun and tasty. Turn hydration into a game and watch them enjoy staying healthy! Did you know that children have a higher surface-area-to-body-weight ratio, which means they lose water more quickly than adults? 4. Medication Users: Certain medications can increase the risk of dehydration. If you’re taking diuretics or medications for blood pressure, it’s crucial to monitor your water intake. Consult with your healthcare provider about the best hydration strategies for your specific needs. 5. Health conditions: Diabetes: For individuals with diabetes, maintaining proper hydration is crucial for managing blood sugar levels. Dehydration can lead to hyperglycemia (high blood sugar), exacerbating diabetic symptoms such as increased thirst, frequent urination, and fatigue. Moreover, dehydration can escalate the risk of diabetic ketoacidosis (DKA), a life-threatening condition characterized by dangerously high levels of ketones in the blood. Hypertension (High Blood Pressure): Dehydration can trigger fluctuations in blood pressure, particularly in individuals with hypertension. When dehydrated, the body compensates by constricting blood vessels to maintain blood pressure, potentially exacerbating hypertension and increasing the risk of cardiovascular complications such as heart attacks and strokes. Kidney Disease: Kidneys play a pivotal role in regulating fluid balance and eliminating waste products from the body. Individuals with kidney disease are more susceptible to dehydration due to impaired kidney function. Dehydration can further strain the kidneys, leading to electrolyte imbalances, urinary tract infections, and worsening kidney function. Traveling for work everyday? Traveling can make it tricky to stay hydrated, but with a little planning, you can ensure you’re drinking enough water on the go. Here are some handy tips: Carry a Reusable Water Bottle: Having a water bottle with you at all times is a great reminder to drink regularly. Look for a bottle that keeps water cool for longer. Set Reminders: Use your phone to set regular reminders to drink water, especially during long flights or drives. Hydrate with Water-Rich Snacks: Pack fruits and veggies like cucumbers, oranges, and strawberries for a refreshing, hydrating snack. Avoid Excessive Caffeine and Alcohol: These can dehydrate you. If you indulge, balance it out with extra water. Drink Water Before You’re Thirsty: Thirst is a late sign of dehydration. Keep sipping water throughout your journey. Choose Water Over Sugary Drinks: While tempting, sugary drinks can lead to more dehydration. Stick to water or herbal teas. Eat your water: Incorporating fluid-rich fruits and vegetables like watermelon, cucumber, oranges, and tomatoes into your diet helps you stay hydrated while providing essential vitamins and minerals. These snacks also promote skin health and support immune function. Alternative Beverages: At times if you wish to opt for beverages for hydration, You can consume milk, buttermilk, lemon/herbal teas, and Crushed fruits with chilled lime water. Sports drinks can be beneficial during intense exercise, but for regular hydration, plain water is the best choice. Temperature Matters: Cold vs. Normal Temperature Water After a hot day outside, it might be tempting to gulp down a glass of ice-cold water. However, drinking cold water can sometimes cause stomach cramps or shock your system. Who Should Avoid Cold Water: People with sensitive teeth or dental issues. Those prone to throat infections or respiratory issues. Elderly individuals, as it might cause discomfort. One who has just completed their sweaty workout session. For most people, sipping water at normal temperature is the safest and most effective way to rehydrate without causing any potential discomfort. Water makes up about 83% of your blood, helping to transport oxygen and nutrients to your cells. Checking Your Hydration Status One of the simplest ways to check your hydration status is by observing the color of your urine: Clear or Pale Yellow: Well-hydrated Dark Yellow: Mildly dehydrated Amber or Honey-Colored: Dehydrated, increase your water intake Keeping an eye on this can help you stay on top of your hydration needs. Monitoring urine color is
Dussehra: How to Nourish the Goddess Within?
Dussehra – A symbolism of the victory of the good over the evil. The symbolism of the power of Knowledge (Goddess Saraswati) is for the mental strength and abilities to be victorious in everything we do. Yes! Dussehra symbolizes the power of the Goddess – the Divine Feminine.This blog addresses that feminine energy, and woman power and calls out to every woman to awaken, empower and hold her inner light strong, keep her inner Goddess bright in this world. It also addresses the Divine Masculine who can use these thoughts to support the women in their lives! Every woman symbolizes grace and elegance coupled with strength and power.She bends and flowsShe does not breakShe rests and climbs and grows and rests and climbs…She does not give upShe cares and nourishes and nurturesShe is mother and daughter and beloved and sister and a leader and a creator.She is the embodiment of the Goddess!Why search for the gifts of the Goddess in idols and in temples, whilst she resides in every woman? So, this Dussehra, dear Sisters, we at Nutritionwithvibha call you to stand resplendent in your power and to rise to all your might.Wear the flowers and the silks and smile of course, but know behind the gentle, around the beauty, and in between the festivities is a spine of steel.A steel that needs nourishment tooA steel that needs to be taken care ofSo dear Beautiful Goddesses, while you take care of the world, take care of yourself too!Nourish yourselfNurture yourself This Dussehra the festival of the Devi after an auspicious nine days and nine nights, Nutritionwithvibha identifies NINE things that the Goddess within must nourish herself with. Are you ready Dear Goddesses, to unfold some gentle loving care on yourselves?If Yes, here goes… 1. Nourish your body from within: All the radiance outside has to begin inside. Before the skin shines, the cells have to.Let’s make a commitment to ourselves and say it out loud – I will nourish the Goddess within. I will choose my food mindfully because my body deserves good.I will eat a hearty breakfast, eat the dals and the meat and enjoy the fruits and vegetables. I will feed my body nuts and seeds and milk and curd.All are in the correct portion of the course. I will eat well, and not overeat. I choose to honor and nurture my body temple. 2. Let your body experience movement: The body is meant to move. Let’s allow the body to do its job.Could there be one form of movement that you enjoy…if Yes… you could gift your body that.Increased physical activity and exercise are important pillars of good health.May it be dancing or walking or yoga or swimming or gymming – let’s just do it.We start small and keep it easy and sustainable.We do not sit for more than 30 minutes at a time without movement – even small flexibility and stretching exercises will do.Our beautiful limbs and torso and our glorious lungs and heart ask us for some movement so that they can experience this wonder of life.Let us move more! 3. Eat for Radiance: Radiance – the mark of a Goddess. She stands there with the most beautiful light emanating from her. Let’s explore meals that can help increase our radiance: A walnut banana curd smoothie with the wondrous benefits of immune-boosting Omega 3 and energy-giving magnesium and the gut healthy curd. A mixed chilly berry salad A beautiful mix of all kinds of capsicums, some peanuts, and a handful of dried blueberries and raisins with a drizzle of olive oil, lime, and honey. Oh! Delectable and perfect for a Goddess. Roti paired with the traditional Red Amaranth vegetable, with some sharp garlic in it, it mixes beautifully with the tempered mustard seeds, curry leaves, and red chilies with just the right amount of coconut to make it a bit gentler. Served with hot piping rotis and a bowl of curds – the vitamin and mineral and magic phytonutrient quotient is super high A treat of a small portion with mixed flour and nut halwa. Chickpea flour, rawa, and ragi flour are roasted to perfection with some ghee, the addition of walnut and almond bits, and cooked to perfection with milk and some jaggery. Just right and just hot and just right – protein and vitamins and minerals and deliciousness…The silk for the Goddess’s soul! Vegetable tikkies with a protein pop Mix potatoes and some of your favorite vegetables, add some bread crumbs and shape it into a Tikki. Add a coin-sized amount of grated paneer with chopped raisins in the center and close the Tikki around it. Shallow fry this and have it with the Goddess’s attitude. But sure that it’s protein and calcium and fiber that are touching your core. Juice it up No! No more only straight fruit juices for the Goddess. Let’s try the new and the different. Let’s do a mint, cucumber, and mosambi juice. With just a dash of salt and a touch of red chili powder – this will tease the tongue and nourish the cells. The Goddess has to glow! You have got the picture right – unleash the creativity and whip up some thunderbolts for health. 4. Choose food for the brain The Goddess thinks, analyses, is creative and alert, and can concentrate well. She is intelligent and articulate and knows the brain needs to be fed. Three things that are imperative for the health of the brain Glucose Eat well and not be refined, do not miss meals. Eat that good whole cereals and pulses with vegetables so that the brain gets enough glucose for action Iron Crucial for the function of the intellect. Eat grains, whole pulses, nuts, some garden cress seeds some leafy greens daily Omega 3 to better cognition Let flaxseeds or walnuts or chia seeds be present daily 5. Be the leader in your kitchen in the following three ways: Be a Role Model. Show that we are serious about
