KHMS Health Club
Blog address: Khmshealthlifestyle.blogspot.com

Our Motto
To remain fit, don’t just sit
Dear Parents,
‘Healthy Alternatives” our Health Club has taken up an initiative to inform the mothers about some healthy recipes and cooking methods. We hope that you will be benefited out of it. A small effort at our point can change the Nutritional Level of our children and good nutrition is the base of good health.
HEALTHY PACKED LUNCH FOR KIDS
Cooking Time 5-10 min ,calorie value: approx.350 kcal, fat:10-15%

COLORFUL CHEELA (Serving Size:2)
Finely chop veggies like carrot, spinach, broccoli etc. Mix them with 2 tbs besan and 1tbs atta and make it into better consistency. Add spices to taste. Prepare cheela in non-stick pan.

WHEAT BREAD KEBABS (Serving Size:4)
Saute finely chooped carrot, capsicum, cabbage, cauliflower and beans. Add spices to taste. Cut 2 wheat bread slices into horizontal pieces and apply a layer of white butter over it. Put the sauted veggies over the pieces and roll them. Hold them with the help of tooth pick. Grill these kababs in a pre-heated oven(150C) For 15 minutes.


IDLI BURGER (Serving Size:2)
Prepare batter with suji [1/2 katori],curd(1/4katori)and salt to taste. Allow to ferment for 2hrs. Add 1tsp of chana dal soaked overnight to it. Prepare idli. Cut it horizontally into 2 and fill it with tossed vegetables
(capsicum, carrot, beans, salad leaves etc.). Hold it together with the help of toothpick and pack it for tiffin.
CURD DRESSING SANDWICH (serving size:2)
Hang 1 katori curd in muslin cloth overnight. Cut 2 slices of wheat bread in round shape and toast it. Grate cucumber, carrot and mix it thoroughly with the curd.Add salt and pepper to taste.Make it into a smooth
paste. Spread it evenly in between toasted wheat bread.
SPEEDY EVENING SNACKS
COOKING TIME 10-15MIN,CALORIE VALUE:APROX.350KCAL,FAT:10-15%
FRUIT SMOOTBIE (Serving Size:1bowl)
Grind fruits like banana, mango etc with a spoonful or two of wheat germ, and add low fat milk. Garnish with raisins and cinnamon.
GRILLED PAPAD ROLL (Serving size:6pcs)
Saute sprouted moong and onion in a non stick pan. Cut 2 papad in three vertical stripes each and put sprouts at one side and roll it. Stick it with water and grease the roll lightly. Grill the roll in a pre-heated oven at 150C for 5 minutes.
FERMENTED MOONG DAL CHEELA (Serving Size:2pcs)
Soak 1/2 katori moong dal for three hours and grind it to fine paste. Allow it to ferment overnight. Make into batter consistency. Prepare cheelas on non-stick pan.Top it with finely chopped veggies.



TOFU TIKKA (Serving Size:4pcs)
Mix 1/2 cup of toned curd with salt, black pepper, black cardamom powder and keep aside. Cut tofu in cubes and marinate with the curd mixture for half an hour. put the marinated tofu in skewer along with tomato and capsicum cubes. Grill in a pre-heated oven(at 175C) for 10 minutes. Serve hot with dhania chutney.
TIPS FOR MAKING HEALTHY FOOD
*Use whole cereals and grains like oats instead of refined cereals like maida.
*Steam vegetables instead of frying.
*For filling and topping use green leafy vegetables and seasonal vegetables.
*Choose refined oil and seasonal vegetables.
*Choose refined oil and mustard oil instead of butter ,margarineand vanaspati.
*Choose cottage cheese(paneer) instead of processed cheese and other spreads.
*Reduce amount of fat by grilling and roasting instead of trying.
*Avoid excess water while cooking vegetables and dals.
*Sqeeze lemon in salads, vegetables and dals.
*Avoid tea and coffee immediately after meals as it inhibits iron absorption.
*Use iron vessels for preparation of dal and vegetables.
*Use pressure cooking instead of open pan cooking.
*Use non-stick utensils.
*Increase in take of water.
*keep portion size small.

INCORPORATE PHYSICAL ACTIVITY IN YOUR DAILY LIFE
*Do grocery shopping yourself.
*Instead of sitting and chatting go out for walk.
*Make a pact to do some activity with friends, such as yoga & brisk walking for 5
times a week.
*Buy and use a skipping rope at home.
*Take your dog out for a walk
*Don’t sit when you can stand, don’t stand when you can walk, don’t walk when you can jog.
*Park your car further away from work or home than normal, or get off the bus a stop before and walk rest of the way.
*Use staircase instead of escalator or elevator.
*Walk for 5minutes after an hour of sitting work.

BENEFITS OF REGULAR PHYSICAL ACTIVITY
*Helps in building and maintaining healthy bones, muscles and joints.
*Helps in maintaining an ideal body weight by reducing fat and increasing muscle mass.
*Prevents or delays the development of high blood pressure, diabetes, heart diseases, osteoarthritis and respiratory problem
*Helps in sound sleep.
*Increases concentration and helps in managing stress.

Ref. (DFI)
Ms. Mamta Garg
H.O.D. Home Science



Mrs. P. Datta Headmistress
Principal

Phytonutrients


Phytonutrients=phyto+Nutrients
(plant+nutrition)


Have you ever thought………

How plants protect themselves from diseases, insects, bacteria, virus, environmental stresses like heat, cold, pollution, UV light etc scientific research has answered that it is due to the presence of phytonutrients.

These organic components of plants are good for protecting the plants and are thought to promote human health too.

Fruits, Vegetables, grains, legumes, nuts and teas are rich sources of phytonutrients.

DIFFERNET PLANTS HAVE DIFFERENT PHYTONUTRIENTS

Though more than 25,000 phytonutrients have been identified

The two most widely researched are:


Carotenoids
Bioflavonoids(Flavonoids)
Beta
EGCG (Epigallocatechin gallate
Lycopene
Ellagic acid
Lutein
Quercetin
Hesperidine


FUNCTIONS OF PHYTONUTREINTS

- Many Phytonutrients are potent antioxidants
- Help inactivate free radicals
- Help to reduce damage to cells, lipids & DNA
- A mixture of antioxidants is thought to offer a lot of health benefits














FRUITS AND VEGETABLES ARE EXCELLENT SOURCES OF ANTIOXIDANTS


IMPORTANCE OF FRUITS AND VEGETABLES IN YOUR DIET


Colorful fruits and vegetables provide the wide range of
Vitamins
Minerals
Phytonutrients

The body needs these to:
Maintain good health
Energy levels
Prevent disease

Fruits and vegetable are antioxidant sources

Diets high in fruits & vegetables have many health benefits

But, we need variety of antioxidants to scavenge different Free Radicals

VARIETY ISAS IMPORTANT AS QUANTITY

Choose the phytonutrients Rainbow

Eat at least 9 servings of Fruits & vegetables per day













But do we get to consume the recommended servings?

The Phytonutrients get destroyed easily, due to

Cultivation
Harvesting
Storing
Shipping
Processing
Cooking Etc

All this leads to the loss of Phytonutrients in our diet

OLIVE OIL

OLIVE OIL


Olive Oil’s Benefits
1) Highest content of monounsaturated fatty acids (MUFA) which reduce bad cholesterol (LDL) and triglycerides. This helps prevent heart disease, high blood pressure and brain hemorrhage.
2) Olive oil is rich in oleic acid , which reduces the risk of breast cancer.
3) Rich source of vitamins A,D,E,K and Beta-carotene and other antioxidants that fight cancer. Antioxidants also prevent ageing , increase life expectancy and work wonders for your skin and hair.
4) Improves metabolic functions , prevents and controls Diabetes , Osteoporosis and formation of gallstones.
Most doctors recommend a complete switch over to Olive oil during post cardiac problems. Why not switch earlier and prevent problems before they arise?

Olive oil and Cooking.
1) Olive Oil is the ideal medium for all kinds of cooking.
2) Indian cuisine, whether fried, roasted, or cooked by any other method tastes as good with olive pomace oil as with sunflower, safflower, corn or any other oil.
3) Olive Pomace Oil is economical since it is used in 1/3rd the quantity of other edible oils and can be reused 3 to 4 times.


COMPARISON WITH OTHER OILS

CATEGORY SATURATED(%) MUFA(%) PUFA

Olive 10 82 8
Canola- Rapeseed 6 60 34
Mustard 11 56 33
Groundnut/Peanut 19 51 30
Sesame 14 42 44
Rice bran 22 42 36
Palm 48 38 14
Soybean 13 29 58
Ghee/Butter 68 2 4
Corn 13 27 60
Grapeseed 11 20 69
Sunflower 12 19 69
Flaxseed(Linseed) 9 18 73
Safflower 8 13 79
Coconut 89 7 4

TEENAGE HEALTH.

Teenage Obesity

Obesity is a very big preventable life style which is affecting adolescents of higher income groups mostly.
Although there are many conventional and non conventional methods of weight loss but before one starts one must consult a doctor to rule out physiological causes if any. However diet plans and exercise is the best way to loose weight.

Few Tips
1. Say No to Burger, noodles, french-fries and Pizza
2. Say yes to whole pulses, wheat and sprouts
3. Say no to ice-cream and pudding and say yes to fruit custard and salads.
4. Say no to fruit juices, canned juices & Aerated drinks and yes to whole fruit, milk & coconut.
5. Say no to white bread, cream, biscuits and chocolates and say yes to whole wheat breads and biscuits.
6. Integrate physical activity in daily life.
a) Choose bicycling and dancing instead of computer game.
b) Choose outdoor games instead of indoor games
c) Instead of casual walking choose brisk walking
d) To remain fit don’t just sit.
e) Avoid surroundings where you are tempted to make good food choices.
f) Instead of sitting and chatting go out for a walk.
g) While viewing T.V. walk around home during commercials.
h) Use staircase instead of elevator or escalator.
i) Keep weighing machine at home and check your weight after every weak.
j) Drink a lot of water
k) Take high protein diet
l) Control hunger
m) Develop a body image
n) Change your lifestyle.

How to control Hunger

- Eat high fiber food to speed satiety.
- Don’t eat simple sugar foods alone.
- Eat proteins at each meal.
- Eat light and frequent meals.
- Regular exercise regulates appetite.

Nutritious recipe for you

SAFFRON CUP 1 tall glass
Ingredients
Water 1 cup
Saffron 5-6 strands soaked in hot water 2tbsp
Honey 2 T
Lemon juice 2T
Crushed ice ¼ glass
Sugar 1 tbsp (optional)
METHOD
In a pan dissolve everything together properly. In a tall glass add crushed ice and pour above solution. Serve with saffron strands.
This drink is rich in Vit A, Vit C and energy. It is highly digestible as it consists of honey.



GINGER SURPRISE 1 tall glass
Ingredients
Ginger paste ½ t
Mint paste ½ t
Lemon juice 2T
Water 2T
Sprite (an aerated clear drink) To fills the glass
Crushed ice ¼ glass
METHOD
Add paste of mint, paste of ginger, lemon juice to water and sieve it. Put the solution in the glass and add crushed ice. Now pour sprite to fill the glass.

Food Items Nutrients
· Atta Carbohydrates
· Rice Carbohydrates
· Sooji Carbohydrates
· Maida Carbohydrates
· Bambino Carbohydrates
· Pasta Carbohydrates
· Chirwa Carbohydrates
· Pulses Proteins,Iron,Calcium,Fibre

· Dehusked Pulses
No Fibre,Proteins,Iron,Calcium

· Milk and Milk Products Protein,Calcium,B Complex

· Soya Beans Calcium,Iron,Protein

· Meat,Egg,Fish,Besan Calcium,Iron,Protein

· Mushrooms Calcium,Iron,Protein,Less Fibre,B Complex

· Peas
Protein,Folic Acid,Less Fibre

· Beans
Protein,Folic Acid ,Less Fibre

· Carrot Vitamin A

· Cabbage Iron,Calcium,

· Capsicum
Vitamin C,Vitamin A

· Raddish Calcium

· Cucumber Folic,Iron

· Onion Iodine

· Tomato Vitamin A,C

· Potato
Cabohydrates,Less Fibre

· Cauliflower
Vitamin K ,Iron,Calcium

· Green Leafy Vegetables
Calcium,Vitamin A,iron.

· lemon
Vitamin C

· Pudina
Folic acid ,Iron,Vitamin A

· Dhaniya (green)
Folic Acid, Iron, Vitamin A

· Pomegranate Iron, Folic Acid

· Citrus Fruits Vitamin C

· Apple Juice
Natural Diarrhea Control

· Peanuts & Other Nuts Calcium, Iron,
Protein, Fats, Energy & 50% Fats

100g nuts = 50g Fat

· Lotus Stem Seed(Makhana) Calcium

· Kesar Vitamin A

· Khas Khas(Poppy) Calcium

· Sugar Carbohydrates,Empty Calories

· Butter Fats

· Cheese Calcium,Protein,Fats

· Sprouts
B Complex,Iron,Calcium vitc

· Noodles Maida(carbohydrates)

· Fruit Juices Minerals & Vitamins

· Vegetable Juices More Nutritious than fruit juices

Solution to Obesity