1. Triphala powder or Triphala  Churna, consists of three fruits - Amla or Indian gooseberry, Haritaki (Chebulic Myrobalan) and Vibhitaki (Bellirica Myrobalan). It is a great  laxative and helps to regulate digestion and bowel movements. You can either have one teaspoon with warm water or mix the powder with honey. Having this mixture either before going to bed or early in the morning on an empty stomach can relieve constipation almost instantaneously. The advantage of this powder is that it is not habit forming and a completely natural alternative to chemical laxatives.

2. Raisins (kishmish) are packed with fiber and act as great natural laxatives. Soak a handful in water overnight and have them first thing in the morning on an empty stomach. This remedy also works wonders for pregnant woman, without the side effects of medication.

3. Guavas (amrood or peru) have soluble fibre in the pulp and insoluble fiber content in the seeds. They also help with the mucus production in the anus and with peristalsis (a series of contractions within the intestinal lining that helps the passage of food in the stomach). 

4. Lemon (Nimbu) juice is recommended by most Ayurvedic practitioners. A warm glass of water with lemon and salt, first thing in the morning not only acts as a cleansing agent for the intestines, the salt content helps in quick and easy passage of stool. All you need to do is mix one teaspoon of lemon juice in a glass of warm water. Add a pinch of salt to the solution. Drink this juice on an empty stomach to relieve constipation.

5. Figs (Anjeer), either dried or ripe, are packed with fiber. For relief from constipation, boil a few figs in a glass of milk, drink this mixture at night before bed. Make sure the mixture is warm when you drink it. Using a whole fruit for this purpose is much better as compared to syrups that are available commercially.

6. Flax seeds (Alsi) are known for their fiber content, and can very well help you when it comes to constipation. You can mix flax seeds in your cereal every morning or just have a handful with warm water early in the morning.

7. Castor oil (Arandi ka tel) has been used for centuries as a sure shot remedy for constipation and has properties that can kill intestinal worms. If drinking a spoon of castor oil alone is not something you’d like to do, you could add a tablespoon of it in a warm glass of milk.  Have this mixture at night before bed to relieve constipation.

8. Spinach (Palak) have properties that cleanse, rebuild and renew the intestinal tract. You can have about 100 ml of spinach juice mixed with an equal quantity of water twice daily. This home remedy is the most effective method to cure even the most stubborn cases of constipation.

9. Oranges are not only a great source of Vitamin C but also have a large amount of fiber content. Eating two oranges every day, once in the morning and once in the evening can provide great relief from constipation. 

10. Seed mixtures with 2-3 sunflower seeds, a few flax seeds, til or sesame seeds and almonds ground together to a fine powder can help relieve constipation. Have one tablespoon of this mixture everyday, for a week. You can add it to your salad or cereal every morning. This mixture not only provides the necessary fiber content to relieve constipation but it also helps in rejuvenating the intestinal walls.

Diet tips to avoid constipation:

In order to avoid and cure constipation, it is essential that you maintain healthy food habits. Here are a few changes you could make in your diet to cure constipation:

• Avoid foods that contain white flour like maida, white sugar and other processed foods.
• Eat light regular meals, and make sure you eat at least 3-4 hours before you go to bed.
• Include fruits and vegetables into your daily diet.
• Adding condiments like jeera, haldi and ajwain in your food while cooking it is a great way to help digestion.
• Drink at least eight glasses of water every day. Make sure you have a glass of warm water every morning and before you go to bed.

Constipation is an entirely curable and manageable condition, all you need to do is keep some of these home remedies in mind and you should be well on your way to a happy morning.

Tired of reading? Check out our YouTube Channel   

What are Omega 3 fatty acids?

Omega 3 fatty acids are essential fatty acids (‘essential’ because they cannot be synthesized by the human body).

From where does my body get Omega 3 fatty acid?

Fish such as salmon, mackerel, sardines, tuna, herring, etc. are great sources. A form of the fatty acid called the ALA is found in soybean, flaxseed, pumpkin seeds, spinach, walnuts and salad greens.

Flax seeds are the highest plant source with omega 3 fatty acids. The warm and subtly nutty flavour of flaxseeds combined with a wealth of omega-3 fatty acids makes them a popular addition to a healthy diet. Turns out that flax seed has been used for a very long time here in India. Also as known ‘alsi’, these little miracle seeds, are actually a power house of nutrition and goodness. So grab your handful of flax seed today! Flax seeds consumed as a whole seed just ‘pass through’ your digestive system. Hence they should be in the grounded form which is better absorbed. Drink water mixed with 2 tablespoons of coarsely ground flax seeds. You can also add flax seeds to your cereals, bread or milk shakes and smoothies. You can also be innovative and make some homemade vegetables or salads with them.

How do Omega 3 fatty acids benefit our health?

• Improves blood cholesterol levels: According to studies, fish, fish oil and walnuts can decrease triglyceride levels. People who eat fatty fish tend to have increased HDL cholesterol and decreased triglycerides.
• Prevents heart disease: A diet low in saturated fat and rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids) helps prevent heart disease. Fish oil has been shown to reduce arrhythmias (irregular heartbeat), risk of stroke and helps prevent and treat atherosclerosis (hardening and narrowing of artery). Fish oil supplements taken after a heart attack cuts the risk of having another heart attack.
• Regulates important physiological functions - Some studies suggest that Omega-3 fats play an important role in the production of prostaglandins which are known to regulate important physiological functions like blood pressure, blood clotting, nerve transmission, allergic responses, etc.
• Helps improve symptoms of Rheumatoid Arthritis: Various studies have found that fish oil supplements EPA and DHA significantly reduced stiffness and joint pain of rheumatoid arthritis (RA). They also seem to enhance the efficacy of anti-inflammatory drugs.
• Reduces depression levels: Researchers have found that people eating foods with high levels of omega-3s have lower levels of depression. Fish oil also seems to increase the effects of antidepressants and help reduce mood swings.
• Increase bone strength: Omega-3 fatty acids may help increase calcium levels in the body thereby improving bone strength, although not all results were positive. People with deficiency of essential fatty acids EPA and GLA may have more bone loss than those with normal levels of these fatty acids.
• Protection against Dementia and Alzheimer’s:  Decreased intake of omega-3 fatty acids is associated with increased risk of dementia. Scientists believe that omega-3 fatty acid DHA is protective against Alzheimer’s disease and dementia.
• Reduces risk of cancer: An Omega-3 fatty acid rich diet seems to reduce the risk and prevents worsening of colon cancer. Women who eat foods rich in omega-3 fatty acids over many years may be less likely to develop breast cancer and prostate cancer. Low fat diet including omega-3 fatty acids from fish or fish oil helps prevent the development of prostate cancer.
• Slows aging: According to researchers, taking enough omega-3 fatty acid supplements could slow a key biological process linked to aging.

What are Omega 3 fatty acid supplements?

 Omega-3 fatty acid supplements are made from either fish oils or from plant sources such as flaxseed oil or oil from ocean algae.

There are many food products available in the market that boast of having added omega-3 fatty acids. You can even buy them online from stores like healthkart.com.

It is advised that any dietary supplements should be taken only under the supervision of a doctor since there is likelihood for side effects and interactions with other medications you might be on.

What happens if I do not get sufficient Omega 3 fatty acids in my diet?

Omega-3 fatty acid deficiency can cause symptoms of fatigue, poor memory, mood swings or depression, poor concentration, dry and/or itchy skin, brittle hair and nails, poor circulation, heart problems and/or joint pain.

Does cooking affect omega-3 fatty acids in the oil?

When exposed to heat, light, and oxygen for too long, polyunsaturated oils including the omega-3 fatty acid, become oxidized (rancid). Rancidity alters the flavour and smell of the oil and diminishes the nutritional value. Also, the oxidation of fatty acids produces free radicals that are believed to play a role in the development of cancer and other degenerative diseases.

Oils rich in polyunsaturated fatty acids should be stored in dark glass. In addition, these oils should never be heated on the stove. So, go ahead and make a salad dressing using flaxseed or walnut oil instead of sautéing your vegetables in them.

When fried, some foods containing omega-3 fatty acids appear to lose some of their health benefits. Fried fish containing omega-3s have been shown to provide less heart protection than baked or boiled fish containing the same amount of omega-3s.

How much Omega 3 fatty acids should I take in my diet?

You should consume at least 2% of your total daily calories as omega-3 fatty acids; i.e. if you consume 2000 calories per day, your food should provide at least 4 grams of omega-3 fatty acids. This can be achieved by adding just two foods to your diet: flaxseeds and a fish like salmon or tuna.

If you are a fish lover, eating at least two servings of a fatty fish per week is recommended. There’s research evidence showing that two servings of non-fried fish per week can significantly increase the level of omega-3 fatty acids in your blood. Fish high in omega-3 fatty acids are Mackerel, Salmon, Sardines, Tuna, Brown Trout and Herring.

Vegetarians should increase their consumption of ALA-rich foods like flax seeds, soybean, walnuts, pumpkin seeds, spinach, etc. accordingly.

Also read Wonder flax-seed smoothie recipe to improve your heart health

Preparation Time: 15 mins

Cooking Time: 25 mins

Serves 4

Ingredients

Split Bengal gram (chana dal) 1/2 cup

Spinach (palak) 1 bunch

Cumin seeds (jeera) 1/2 tsp

Asafoetida (hing) 1/8 tsp

Dried fenugreek leaves (kasuri methi) 1/2 tsp

Green chillies, finely chopped 1 to 2

Onions, finely chopped 3/4 cup

Ginger (adrak) paste 1 tsp

Garlic (lehsun) paste 1/2 tsp

Garam masala 1/2 tsp

Coriander (dhania) powder 1 tsp

Low fat milk 1/4 cup

Oil 1 tsp

Salt to taste

Method

1. Clean and wash the chana dal and pressure cook it along with 1½ cups of water for 1 whistle. Drain and keep aside.
2. Boil plenty of water in a pan, add the spinach and cook for 2 to 3 minutes.
3. Drain the spinach and refresh it in ice-cold water. Drain again and purée it to a smooth paste in a blender. Keep aside.
4. Heat the oil in a non-stick pan and add the cumin seeds, asafoetida and kasuri methi.
5. When the seeds crackle, add the green chillies, onions, ginger paste and garlic paste and sauté till the onions turn golden brown in colour.
6. Add the garam masala, coriander powder and salt and cook for 1 minute.
7. Add the spinach purée, milk and ½ cup of water and cook for 3 to 4 minutes.
8. Add the cooked dal and simmer for 4 to 5 minutes.
9. Serve Hot

Nutrient values per serving

Here is the original recipe source: Hariyali dal by Tarla Dalal

Preparation Time: 10 mins

Cooking Time: 10 mins

Makes 10 dumplings

 Ingredients

Spinach (palak) chopped 1 1/2 cups finely

Ginger-green chilli paste 1 tsp

Bengal gram flour (besan) 2 tbsp

Whole wheat flour (gehun ka atta) 1 1/2 tbsp

Fresh low-fat curds (optional) 2 tsp

Asafoetida (hing)

Sugar

Oil 1 tsp

Oil for greasing 1/4 tsp

Salt to taste

For Serving

Green chutney 3 tbsp

Sweet and sour sauce 3 tbsp

 Method

1. Combine all the ingredients together in a bowl and mix well.
2. Divide the mixture into 10 equal portions and shape each portion into a flat round ball.
3. Arrange the dumpling on a greased 150 mm. (6″) diameter plate (thaali) and steam in a steamer for 7 to 8 minutes till they are cooked. Serve hot with green chutney and sweet and sour sauce.

Nutrient values per dumpling

Here’s the low-cal momo recipe from Tarladalal

You are what you eat - an often heard but sporadically followed wisdom. A healthy body is the core foundation of an active mind and balanced emotional life. Amongst the factors that impact our physical health none is greater than food. Food gives us energy, strength and immunity - nourishes our body – to maintain all its miraculous systems in working order. 

Most US-based health information offers food choices that are not relevant in the Indian context. For example, blueberries and broccoli – both superfoods – are unfamiliar, unavailable or expensive for the average person in India. The best chance we have to adhering to healthy food choices is to find familiar, easily available and inexpensive foods that provide multiple health benefits.

Redirecting the food path

The environment today and our lifestyle choices, personal and professional, have us living at the mercy of our senses. Across socioeconomic groups, we eat not what is nourishing but what is readily available, cheaper, attractively packaged, and tasty – usually salty or sugary and creamy or fried. At different points in our lives attempts are made to follow the healthy diet path – mothers cajole or force, peers inspire, spouses coax and finally doctors dictate to us. However, most of us manage to escape the healthy diet road to cruise along the deliciously easy, fast, and (not always) cheap food highway.

Over the days and years malnourishment catches up in diverse forms of physical, mental and emotional disorders. So how do we correct the course? Ideally, we should abandon all unhealthy food and adopt an all-purpose healthy diet – easier said than done. Well, we begin by adding a few consistent good food habits to our daily meals – select a few food items that offer the body more than calories (energy), are readily available, affordable and easy to consume. Energy may be enough fuel for the body to keep going but the body needs carbohydrates, proteins, fats, vitamins, minerals, and fiber to function optimally.

Fruits and vegetables give us vitamins, minerals, antioxidants, and fiber

The positives of a daily diet of fruits and vegetables overshadow any possible risks of pesticide exposure. Fruits and vegetables are critical sources of essential nutrients such as vitamin A (vision), vitamin B complex (metabolism), vitamin C (antioxidant, metabolism), vitamin K (blood clotting), iron (oxygen-carrier in blood), calcium (metabolism, teeth, bones), potassium (bones), manganese (bones), magnesium (metabolism), phosphorus (metabolism, teeth, bones) and zinc (immunity). They are also an excellent source of fiber (digestion) and antioxidants (disease prevention). Natural antioxidants are potent remedies to control environment and lifestyle induced illness – cancer, allergies, aging, heart, metabolic and brain disorders.

Take five, or more, daily

We list some foods that, when eaten regularly, will enhance your health and well-being. Besides health benefits, the food choices are based on year-round availability, relative affordability, and easy mode of consuming. Plus, they are low in saturated fat, sodium and calories with zero cholesterol.

Bananas, an ideal snack, are an excellent source of instant energy (105 calories), vitamins B6 and C, fiber, potassium and manganese. They require no preparation, just peel and eat the fruit. Make a sliced banana chaat with sprinkled chilli powder or blend the peeled fruit with milk for a protein-filled fruit smoothie.

Lemons, a permanent feature of detox diets, are a good source of fiber (if eaten whole), iron, potassium, vitamins B6 and C. Making lemonade out of lemons takes onlly a few minutes – wash lemons, slice into half, squeeze juice into a glass of water, and add sugar plus dash of salt or pepper. Freshly squeezed lemon juice is a zesty salad dressing or main dish garnish. Grow a container lemon tree in your balcony!

Beetroots, historically used as detoxifier and blood purifier, are noteworthy for vitamin C, magnesium, potassium, fiber and especially manganese. Slice, chop, grate or quarter peeled beetroots and cover with water plus lid to boil (10 minutes). Eat with salt, chaat masala or lemon juice with or without other vegetables. Slices can be grilled or used as sandwich fillings.

Cabbage, a curative powerhouse, offers abundant folate (brain development), manganese, fiber and vitamins B2, B6, C, and K. At 22 calories/cup, cabbage is included in many detox diets. Discard outer layers to lessen dirt and pesticide. Slice the cabbage, cook covered (10 minutes) with minimal water, sprinkle with spices or lemon dressing and enjoy. Alternatively, steam cabbage leaves in a covered vessel (3-5 minutes) to use as sandwich topping or make appetizer rolls with leftovers.

Carrots are an antioxidant-rich, invaluable source of vitamin A and fiber with only 30 calories/carrot. Great on-the-go snacks – peel, wash and eat raw. Slice, chop or grate them for a speedy salad or main dish sautéed with seasoning. Pureed carrots with ginger make a flavourful soup.

Spinach is a panacea of minerals and vitamins with negligible calories. Its offerings include iron, calcium, potassium, manganese, magnesium, phosphorus, fiber and vitamins A, B1, B2, B6 and C. Further virtues include niacin (blood, brain and skin health) and zinc. Wash spinach leaves thoroughly, toss in a handful walnuts or almonds, add lemon juice or chilli sauce for a healthy salad. Boil and blend with curd for a dip or sauté with seasoning for a main dish.

Peas and Beans are high protein and fiber foods

Green peas, a noteworthy protein source (8.6g), are available in frozen form year-round. A cup of peas, at 135 calories, has high fiber, manganese and vitamin C plus magnesium, niacin, phosphorus, vitamins A, B1, B6, and K. Frozen green peas are a quick and easy ingredient for a boiled salad or sautéed main dish. Peas, tofu and rice with seasoning create a delicious high-protein pulao.

Mung beans are a superb source of protein (14.2g) and fiber for only 212 calories/cup. They have appreciable amounts of magnesium and vitamin B1. Rinse mung beans before boiling in a pressure cooker (10 minutes). Add seasoning and eat with rice or puree to prepare a soup. Otherwise, cook mung beans and rice together to prepare khichdi – easy to digest, nutritious meal – suitable for all especially children or elderly.

Herbs and Spices in small doses go a long way in fortifying us against disease

Turmeric and ginger (fresh or powder) are a must-have – in cooked food or blended drinks. Turmeric provides antibacterial, anti-inflammatory and antioxidant super-value while ginger has painkiller, digestive, decongestant and anti-inflammatory powers. Coriander and mint add aromatic natural flavours to all meals.

There are many such super-foods offering multiple health benefits – eat them daily in a way that preserves the food’s nutrients and discover better health for yourself. 

For more health-related videos checkout our YouTube page