December 11, 2017

Strict PCOD Diet Plan | Strict PCOD Diet Chart

This diet plan is very strict. When I gained almost 10kgs in 6 months, my doctor diagnosed me with PCOD. She said that I needed a very strict diet to get rid of that. It also includes an exercise regimen. The diet was very difficult to follow. But I was able to get down 7 kgs in 2 months. As some of my friends asked for a strict pcod diet plan, I am just charting down the diet chart given to me by Doctors.

There are arguments over skipping rice and sugar. But what I feel is, it is effective to skip rice and sugars. You can check out my other useful posts on PCOD here.. Diet Challenges of PCODers, Yoga for PCOD, How to Overcome PCOS with weight loss

pcod diet plan

Please consult your doctor or dietitian before following this one. Depending on your current weight, personal allergies or preferences, you can alter this diet chart with the help of your doctors. What I am posting is just an outline or tips.

Exercises to include:

  • 30 minutes of walking or 20 Suryanamaskar per Day,
  • 3 YOGAS for PCOD,
  • 10 minutes of Pranayama

It is healthy to include the following in your diet, for effective PCOD Weight Loss

  • Chia Seeds or Flax Seeds
  • More Fishes
  • Organic Brown Eggs or Nattu kozhi Muttai
  • Spinach, specially Murungai Keerai
  • Raw Guava and Gooseberries

This diet says a strict NO to:

  • Sugar or Sweeteners in any form
  • Soya Products or Protein Powders
  • White Rice or Maida
  • Milk and Paneer
  • Broiler Chicken and Eggs

SAMPLE DIET CHART FOR PCOD WEIGHT LOSS


Early Morning
  • Any herbal tea with Honey - Strictly NO SUGAR
  • 10 Soaked Almonds(Badam)

Breakfast
Choose any one of these options
  • Spicy Oats Porridge without Milk
  • Omelettes made from 2-3 egg whites
  • 2 idlis with flax seed idli podi
  • small bowl of wheat upma or ragi semiya with apples

Mid-Morning
Choose any one of these options
  • Multigrain Crackers
  • 1 apple
  • flax seed buttermilk drink

Lunch
You can pick any one from the option. In a week, you can pick red rice for 2 days, millet rice for 2 days, chappathi for 2 days and brown rice for 1 day. This will not make you bored of same menu.
  • 1/2 cup Millet Rice or Red Rice or Brown Rice, 1/2 cup Lentils (Dal), Spinach and 1 cup of any vegetable side dish
  • 3/4 cup Millet Rice or Red Rice or Brown Rice, 4 to 5 pieces of grilled fish and rasam
  • 3/4 cup Millet Rice or Red Rice or Brown Rice, 4 to 5 pieces of fish with kuzhambu
  • 2 Chapathis or Rotis with 1/2 cup Lentils (Dal), Spinach and 1 cup of any vegetable side dish

Evening Snack
Choose any one of these options
  • Multigrain Crackers with Black Tea or Coffee
  • raw Guava or Gooseberries
  • 1/2 cup of sundal

Dinner
Choose any one of these options
  • 1 large bowl of healthy soup with 1 wheat bread toast
  • healthy Fruit Chat
  • 2 idlis with flax seed idli podi
  • 2 chapathis with 1 bowl of well cooked vegetables
  • Grilled Fish with Vegetables

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December 4, 2017

Pomegranate Tea for WEIGHT LOSS

pomegranate tea

There are a lot of special teas for weight loss. I am not talking about those weight loss teas sold in markets. We can make teas by ourselves. Having a hot sip of such teas in mornings or evenings makes us feel refreshed and increases out body metabolism. I have told several times by the doctors to skip milk tea, so that I lose weight faster. But I could not make it up. I would need something warm in winters. To lose weight, I started including the special teas. You can check out my other posts about weight loss teas, 
Herbal Teas for Weight Loss
Blueberry Tea for Weight Loss

Pomegranate tea would be tart, sweet and flavorful. Adding fennel seeds or perunjeerakam makes it more weight loss friendly. Preparing this tea is more easy. Try this one at your home.

Recipe Source Maangchi

pomegranate tea

Pomegranate Tea for WEIGHT LOSS

Prep Time:
Cooking Time:
recipe
Yield:
1 and half cups
Svg Size:
1 and half cup

Average Rating:
5 for 5
Calories per Serving:
appr 100
Posted By:
Cuisine:
International

Ingredients
  • half Pomegranate
  • 1 tsp of raw sugar
  • half tsp of fennel powder
  • 2 cups of hot water

Quick Procedure
  • Collect the pomegranate pearls in a bowl. Small it with hands.
  • Add sugar and fennel powder to it. Mix well.
  • Take 2 teaspoons of this smash in a cup. Add hot steaming water and mix well. Pomegranate tea is ready.

Stepwise Pictures
Collect the pomegranate pearls in a bowl. Small it with hands.

Add sugar

Add fennel powder to it. Mix well.

Mix well

Take 2 teaspoons of this smash in a cup. Add hot steaming water and mix well. Pomegranate tea is ready.


Tasty and easy weight loss tea is ready.
pomegranate tea
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November 24, 2017

Blueberry Tea for WEIGHT LOSS

blueberry tea

Skipping regular tea or coffee helps to achieve fast weight loss. We must replace them with special kind of teas. We all know about green tea. Most of us would have bought a pack and left it in kitchen untouched for a long time. Because of its taste. Ha ha. Are you one who have done this ? I am also of your kind. I really hate green tea.

My friend gave me a suggestion to include some other special teas instead of green tea. Like charmomile, hibiscus and pomogranate teas. Most of them were in pouches. They were costly. So I decided to make teas of my choice. Almost tried 9 different flavor. I will post them one by one. As of now, I will leave you the recipe for blueberry tea. It will be tangy, flavorful and colorful. Rich in anti-oxidants makes it the perfect choice for weight loss. You can preserve the syrup in containers and refrigerate them. You could use then, at the time of making tea.

blueberry tea

See, I have started having a sip amidst of this shoot !!blueberry tea

blueberry tea


Blueberry Tea | Tea for Weight Loss

Prep Time:
Cooking Time:
recipe
Yield:
1/2 cup of paste
Svg Size:
1 or 2 tablespoons
Average Rating:
5 for 5
Calories per Serving:
50 to 70
Posted By:
Cuisine:
International

Ingredients
  • 1/2 cup of blueberries
  • 1/4 cup of raw sugar
  • 1 stick of cinnamon
  • 1/4 cup of water
  • 1 cup of water for making the tea

Quick Procedure
  • Take blueberries and sugar in a sauce pan. Add quarter cup of water.
  • Let this mixture boil. The blueberries will start becoming soft. Smash them well with the spoon or ladle.
  • Now drop in a stick of cinnamon. Cook this syrup for next 5 minutes or till it becomes this.
  • Once it reaches a paste like consistency, take pan of the stove. Let this paste cool down.
  • You can now preserve it in a container and refrigerate it. You can use this paste at the time of making tea
  • Its so simple. Mix 1 or 2 tablespoons of this paste in hot steaming water. It is ready to drink.

Stepwise Pictures
Take blueberries and sugar in a sauce pan. Add quarter cup of water

Let this mixture boil. The blueberries will start becoming soft.

Smash them well with the spoon or ladle.

Now drop in a stick of cinnamon. Cook this syrup for next 5 minutes or till it becomes this.


Once it reaches a paste like consistency, take pan of the stove. Let this paste cool down.


You can now preserve it in a container and refrigerate it. You can use this paste at the time of making tea. Its so simple. Mix 1 or 2 tablespoons of this paste in hot steaming water. It is ready to drink.


Have a hot sip of this tasty tea.. This is a nice alternative for your regular coffee or tea !!
blueberry tea
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November 21, 2017

Sorakkai Kootu | Bottle Gourd Kootu | No Coconut Recipe

sorakkai kootu

I have told a number of times that I love water vegetables.. As they help more and more in weight loss, I include them as much as possible in my diet. They dissolve the bad fats in body and makes us healthy.. Sorakkai is more of that kind.. I have given the recipe of a kootu.. It is in very usual style of making kootu.. It is a no coconut recipe.. The steps are very simple so that you can make it easier.. It could be served with hot steaming rice or idlis and dosas !!

You can also refer my other recipes using soraikkai..
Sorakkai Kootu
Sorakkai Puli Kuzhambu without Coconut

soraikkai kootu

Sorakkai Kootu or Bottle Gourd Kootu

Prep Time :
Cook Time:
soraikkai kootu
Yield:
4 cup
Svg Size:
1 cup

Average Rating:
5 for 5
Calories per Serving:
100 to 150
Posted By:
Cuisine:
Tamilnadu

Ingredients
  • 1/3 cup toor dhal
  • 1 small bottle gourd
  • 1/2 medium onion, chopped finely
  • 1 small tomato, chopped
  • 1 tsp sambar powder
  • 1/2 tsp chilli powder
  • required salt
Tempering
  • 1 tsp coconut oil or gingelly oil
  • 1/4 tsp mustard seeds
  • 1/4 tsp cumin seeds
  • curry leaves

Quick Procedure
  • Cook toor dhal adding little asafoetida(perungayam) and turmeric powder. Two or three whistles will cook the dhal soft. Chop sorakkai or bottle gourd into same sized pieces
  • Heat a pan. Add oil. Add some mustard seeds, cumin seeds and curry leaves. Let them sputter.
  • Add finely chopped onions and cook till they become soft. Add tomato and saute for a while.
  • Add the chopped sorakkai or bottle gourd pieces. Saute once or twice and add water. Don't add too much of water. Cover the pan and cook till the bottle gourd pieces become soft.
  • Its time to add chilli powder and sambar powder. Saute once or twice.
  • Finally, add the cooked dhal. Mix well and let it boil once. Sorakkai kootu without coconut is ready. Tasty to serve with hot rice.

Stepwise Pictures
Cook toor dhal adding little asafoetida(perungayam) and turmeric powder. Two or three whistles will cook the dhal soft.

Chop sorakkai or bottle gourd into same sized pieces

Heat a pan. Add oil. Add some mustard seeds, cumin seeds and curry leaves. Let them sputter.

Add finely chopped onions and cook till they become soft.

Add tomato and saute for a while.

Add the chopped sorakkai or bottle gourd pieces. Saute once or twice and add water. Don't add too much of water.

Cover the pan and cook till the bottle gourd pieces become soft.

Its time to add chilli powder and sambar powder. Saute once or twice.

Finally, add the cooked dhal. Mix well and let it boil once.

Sorakkai kootu without coconut is ready. Tasty to serve with hot rice.


Sorakkai kootu which tastes awesome with hot steaming rice !!
soraikkai kootu
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November 19, 2017

Diet Plan for Working Women | Sample Diet Chart


A working women should make herself more healthy.. Health should be given more priority than anything else.. But we do not do that actually.. Most of us skip the morning breakfast, have a simple hastily prepared lunch and a partially healthy munching in the evenings.. Dinners might be mostly in hotels or skipped or junk with all left overs at home.. This kind of eating habit may bring in deficiencies or obesity.. Late night works and sleep deprivation makes it worsen the case..

This post is an aftermath of my story.. In this Feb, I started working after two years of break.. I was maintaining a proper and healthy diet until I started working.. More responsibilities, taking care of both family and work, tight schedules made my health worse.. I ended up with overweight and low Hb in just two months..

As I felt very tired often, I went for doctor's appointment.. She gave me some supplements and few advices to follow.. As per the advice of my Dietitian, I changed the food diet to make it more healthy and balancing.. She gave a lot of easy weasy tips to tackle weight gain and stress eating.. I am just drafting those in this post..

I am sharing this healthy diet plan for working women. NOT a weight loss plan.. This is a hint for maintaining healthy balanced diet. Definitely, for someone who hardly do any exercises.. I have put it up in a very very generic way.. Please adjust the portion size according to your physical needs.. A proper guidance from Dietitian could help..

You can also refer to the other diet plans here
South Indian Diet Chart for Hostel Women
Diet Plan for PCOD Weight Loss
Simple South Indian Diet Plan for Women

DIET PLAN for WORKING WOMEN - SAMPLE CHART

EARLY MORNING
Any one of the options from below list.. Simple to make and makes you fresh in the morning..
  • Lemon with Honey or Green Tea
  • 10 soaked Almonds or Badam
  • Tea or Coffee with skimmed milk and one tsp of sugar

BREAKFAST
Any one of the options from below list.. The things in the list takes very less time to make so that no rush in the morning.. Also easy to finish of within few minutes.. This would be light so that you can travel without junk feeling.. Include B12 or Calcium or Iron supplements, if your doctor have suggested you.
  • a bowl of breakfast cereal like corn flakes, oats or wheat flakes with skimmed milk
  • a small bowl of ragi or mixed millet porrige with skimmed milk and jaggery
  • 2-3 idlis with mild chutneys, not too spicy
  • smoothies made from the fresh fruits or things that are already frozen
  • 2 Egg Omelette with hot skimmed milk

MID-DAY
Most of us go to cafeterias with friends and take a coffee or tea. Only a very few prefer juices or soups available there.. Please skip coffee or tea, even if it is free.. If no healthy option is available in your office cafe, you just take some cut fruits ..
  • 2 biscuits, little raisins with hot water
  • one cup of buttermilk
  • 1 cup of juice without sugar or take half sugar. milkshakes are not advisable.
  • one bowl of soup. don't add corn chips.
  • one small bowl of cut fruits like apple, papaya or guava.
  • a small bowl of pomegranate (at least twice a week)

LUNCH
I would suggest a homemade meal. If you don't have enough time to cook and take it, we are left with an option of picking meals from cafeterias. I have given my suggestions, assuming a few choices from your food court. If you are eating in groups with friends, share your meal and eat, no issues.. But skip chips or fried items.. If you are having your lunch alone, please try to leave the cafe as early as possible. Otherwise, you will end up in buying something junk.
  • a small tiffin box of your home cooked meal (veg or non). Add some vegetable salad (cucumber, carrot, tomateos, onion, lemon)
  • chapathis with mild spicy vegetable gravies. Add a boiled egg or vegetable salad.
  • simple veg or egg sandwich
  • 6 inch sub from Subway
  • any kind of diet style meal or millet meal available in the cafe.
  • any variety rice. Add a boiled egg or vegetable salad.

EVENING SNACK
Again we join in gangs for evening tea. Most of the cafeterias are loaded with bajjis, chats and bondas. Meanwhile, some stalls have healthy options like sundal, urid dhal vada and salads.. It will be really good, if you prefer the healthy ones.. Any one option from the below lost can go well..
  • tea with half sugar and 2 biscuits
  • tea with half sugar and a small bowl of sundal
  • single dahi vada or sambar vada
  • dahi puri or bhel puri from the chat corner
  • occasionally boiled or grilled corn
  • a small bowl of pomegranate
  • sandwich, if you are more hungry
  • half sugar juices or fruit salad, if you prefer them

DINNER
Most of us end up having our dinners at home. Some of us skip it. Some of us push in all the left overs. Some of us prefer hotels. Some of us have a habit of staying late in office, so again cafeterias. A dinner should be light and balanced one with lean protein. If it is from hotels or cafes, it should be very very light.. If you are going to make, it should be quick..
  • any homemade tiffin.. please avoid rice or meals..
  • if it is hotel or cafe, prefer chapathis or wheat dosa with raita.. 2 or 3 idlis for light meal..
  • a small bowl of curd rice with little side dish
  • grilled chicken or fish with very little rice
  • bowl of soup with bread toast
  • one large banana, if you don't have time at all
  • one glass of skimmed milk with no sugar, if you are already feeling full

LATE NIGHT SNACK
If you are working late night, you need some healthy choice to pick. Here are a few mentions.
  • pop corn
  • green grapes
  • almonds and raisins
  • one apple
  • croutons
  • a handful of corn flakes
  • occasionally, a light tea or coffee


I have shown my single day diet here.. Three medium portioned meals and four snacks !!

THREE MEDIUM PORTIONED MEALS

FOUR SNACKS


SAMPLE VIDEO for REFERENCE

I hope this post is useful to you for planning a healthy diet !! Stay healthy !!
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October 11, 2017

Healthy Food Practises in ITALY


A few months back, I promised to write a series.. "Healthy food practises around the WORLD"..

Then, I completely forgot about it. Nowadays, I get ample amount of time to spend in LIBRARY.. I'm reading some interesting books to enrich my content.. Thank God !! For time and books !!

We are gonna walk through some healthy food practises around the world.. Just tidbits of interesting facts.. Don't worry,, I won't load you with my blah blah blahs.. Crack a CRISP !!

The first country you guys are gonna visit along with me is "ITALY", the OLIVE NATION.....


What strikes, thinking of ITALY and its FOOD ?

Pizzas, Pastas, Cheese, Cheese Cakes, Olive Oil .. Whatever it is.. I am damn sure you guyz might have a thought that the people in Italy must be plumpy.. Yeah, of course.. You may think so.. Can someone be slim and fit eating the pizzas and pastas ? Those are meant for the weight gain and obesity right ?

FAT FAT and FAT,,


Of Course.. CHEESY..

The hard truth is.. IT IS NOT SO.. Trust me.. I'm sure..

As per most of the health reports, Italians are the most healthy persons.. Hmmmmmmmmmmm.. Yep.. They have longer years to live.. And they are SLIM and FIT.. With a gooooood HEART health..

Uhhhhhhhhh.. How come these guys maintain super good curves and fitness ? That owes to their routines and food practises.. C'mon let's have a look at that..

SECRET 1 - Eat in a calm, ambient and enjoyable place.. Enjoying lunch or dinners in parks, under tree benches, sit outs or roof gardens have been their favorite.. Eating in groups, chit chatting and laughing together is what they love to do.. And that tooooo HOMEMADE Food.. BANGGGGGGGGGGGG.. We never do that uhhhhhhhhhh.. This practise makes puts an end card to STRESS EATING..

See.. How charming is the restaurant sit outs in ITALY !!

SECRET 2 - Eat smaller portions in repetitions.. Eat as slow as you can.. Eat until you stop yourself, when feeling full.. This makes you feel full with limited quantity of food..

Look at the portion size in this table.. Quiet less served in plates !!

SECRET 3 - Eat one and only fresh food.. No tinned or canned items.. Make everything fresh and eat.. No additives, No preservatives..

All freshly made.. From sauces to sandwiches !! Nothing frozen and then defrost !!

SECRET 4 - Eat a lighter breakfast. Eat a lighter dinner. Make your lunch a fully satisfying one. Their breakfast is simply coffee, mostly without milk along with biscottis. And dinner is some meat with vegetables. Carbs is completely cut off in nights. Makes sense.

A typical Italian Breakfast.. So light..


Lunch.. Full, full.. I'm full..


And Dinner.. Light but with more lean protein..

SECRET 5 - The food in Italy is not just pizzas and pastas. It is their occasional food too. They include more whole wheat pastas, fish, red meat, vegetables and fruits. They select the low fat and light sauces as far as possible. They have low fat and less sweet gelatos instead of fat rich ice creams. The fact is that we don't mind to note it..

FISH with italian seasoning.. HERBS and Olives..


Gelato and Sorbets.. Less in Sugar and Fat..

SECRET 6 - Using extra virgin olive oil.. But not liters and liters.. Include it in right quantity and get good fats.. That has been their topmost health statement..

measured quantity of extra virgin olive oil



SECRET 7 - The ITALIAN HERBS.. In Italy they have more herbs.. They are quite peculiar and locals.. Known for their health benefits, they are almost used in every part of the world now. Among them Parsley, Oregano, Rosemary and Basil are more common.. These herbs improve immunity, bone health and heart health..You might have heard of and tasted pesto sauce pastas.. Pesto is made with these herbs..

Some of the herbs and Pesto made out of them..

SECRET 8 - Red Wine.. Really, it's not my cup of tea. But this post stays incomplete, if I fail to mention this. Red Wine has more and more anti-oxidants and make them more young and fit. It's just an ounce.. OKAY..

please don't overdo

And finally,, they enjoy physical workouts and exercises much !! Games, swimming, fishing, etc,..

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