How to increase good cholesterol in your blood?

1. Cholesterol is really an over-rated word. High levels of HDL cholesterol - often called "good" cholesterol - are associated with a reduced risk of  Coronary heart diseases.

                                  It appears that HDL particles "scour" the walls of blood vessels, cleaning out excess cholesterol that otherwise might have been used to make the plaques that cause Cardiac diseases. The HDL cholesterol is then carried to the liver, where it is processed into bile, and secreted into the intestines and out of the body. So, when we measure a person's HDL cholesterol level, we seem to be measuring how vigorously his or her blood vessels are being "scrubbed" free of cholesterol. One great way to protect your heart is to increase the good HDL cholesterol and increase LDL cholesterol.

   

   Always remember that HDL levels below 40 mg/dL are associated with an increased risk of Coronary heart diseases . Fortunately, it is still true that there are several things we can all do to increase our HDL levels in a healthy way, and in a way that does appear to benefit our risk of heart disease.

   How can We Increase Our HDL Levels?

   
   

   • Aerobic exercise. Many people don't like to hear it, but regular aerobic exercise (any exercise, such as walking, jogging or bike riding,that raises your heart rate for 20 to 30 minutes at a time) may be the most effective way to increase HDL levels. The duration of the exercise is more important.
   • Lose weight. Obesity results not only in increased LDL cholesterol, but also in reduced HDL cholesterol. If you are overweight, reducing your weight should increase your HDL levels. This is especially important if your excess weight is stored in your abdominal area. 
   • Stop smoking. If you smoke, giving up tobacco will result in an increase in HDL levels. (This is the only advantage I can think of that smokers have over non-smokers -- it gives them something else to do that will raise their HDL.) 
   • Cut out the trans fatty acids. Most processed foods have this.Trans -faaty acids are an enemy to good cholesterol levels.Trans fatty acids not only increase LDL cholesterol levels, they also reduce HDL cholesterol levels. Removing them from your diet will almost certainly result in a measurable increase in HDL levels.   
   • Go nuts and dry fruits moderately:Nuts like Walnuts and almonds are good in lowering bad cholesterol. The omega fatty acids in them can act against bad cholesterol effectively.Also,they're high in vitamins, minerals, and good monounsaturated fat and not to forget the anti-oxidants that come from raisins, dry figs and dry dates.Just take care that the nuts are eaten raw and unsalted.    
   • Increase the monounsaturated fats in your diet. Monounsaturated fats in foods such as coconut oil, Til oil,olive oil and peanut butter can increase HDL cholesterol levels without increasing the total cholesterol. 
   • Add soluble fiber to your diet. Start your day with fresh fruits  which are rich in soluble  fibers that result  both in reduction of LDL cholesterol and an increase HDL cholesterol. For best results, at least two servings a day should be used. 
   • Drink lots of water and go for anti-oxidants: Drink loads of water and eat loads of fresh and colored vegetables and fruits such as plums,beetroot,apples and oranges.

   

   

   

   Some home remedies tips:

   • Use turmeric and curry leaves when cooking dishes. They have cholesterol lowering properties.

   •  Boil water with 2 tsp coriander seed. Strain and drink this water twice daily. It helps reduce cholesterol, flushes out toxins, and improves digestion.

   • Guggulu (Commiphora mukul) is effective in lowering cholesterol. Buy it from any reputed Ayurvedic store and use it as per instructions on the container. 
   • Grill 1 or 2 small cloves of garlic and take it daily with your main meal.

   
   

     

   
   

Curd-The White Elixir

Curd or dahi or Thayir is a superfood today.It has found its place in India.‘Dahi Shakkar’(a mixture of sugar and curd) is given by most north Indians as a good omen food .And who would not want to enjoy that bowl of mustard and red chillies tasty bowl of Thayir saadham. 

 Let us see how curd is made:

Catalyst in digestion:

It is a tradition in most Indian diets to end with a cup of curd or curd rice. Now you will know why?The lactic acid works along with micro flora of the gut in moping up the toxins and speeding up the digestion process.

 Healthy for your heart:
  Recent studies have proved the lactic acid has the power to minimizes the risk of high blood pressure and helps reduce cholesterol levels by preventing the thickening of carotid arteries.

  Lactose Intolerance and curd:
Some people, who cannot consume milk because they are lactose intolerant, can safely consume curd. It converts the lactose present in milk to lactic acid, making it easier to digest. Also, you do not lose out on the nutritional boost that milk provides.

  Helps boost immunity

Curd has ‘good bacteria’ present in it which strengthens your immune system by fighting against several microorganisms that are present in the body. It is also useful in preventing vaginal yeast infection in women. These properties of curd do not diminish even when it is heated along with curry preparations to add flavour. Eat it daily to prevent infections and stay healthy!

 Good for your teeth and bones

All dairy products are good for your bones, and curd is no different. Like milk, curd too has a high amount of phosphorous and calcium. This makes it beneficial for your teeth and bones as it helps promote bone growth and makes your teeth stronger. Taking care of your bones is essential if you want to avoid painful diseases like osteoporosis and arthritis in the future.

 Helps you lose weight

Whenever nutritionists make a diet plan, the first thing they include is curd. The calcium present in it prevents your body from pumping more cortisol. Hormonal imbalance of cortisol is responsible for a host of problems like hypertension, obesity and cholesterol.

 Helps release stress and anxiety

Being stressed can wreck your health. Finding ways to relax and rejuvenate is imperative in today’s world. According to a study conducted by UCLA’s School of Medicine, eating curd was linked to lower levels of activity in the part of brain responsible for emotion and pain.

All these health benefits make curd a superb food item that you and your family should consume on a daily basis.

Prevents osteoporosis:
The calcium content in curd is relatively higher than milk.It is also a great source of Phosphorus that aids in better calcium absorption.One serving a day is a must for all women.

Best food during palliative care: 
Curd is a great food for people suffering from fever and diarrheoa .They promote the growth of good bacteria.Some studies have proved curd can cure vaginal infections.

What are some great ways of eating curd?

For weight-watchers:

 Low-fat curds ,Butter milk are great options

For kids:

Try some yummy yogurts and smoothies.Also try putting them pancakes and cookies.

For others:

Try some great gravies, regional cuisine which involve curd.

So please do not  miss that one cup of curd in your daily.Also follow our FB page for some tasty recipes.

Nutrition for Indian Women

It is International Women's day today.While the world is still talking about women have created waves in most toughest waters,the health status and nutritional status of women are remains a cause of concern.A healthy diet gives you energy, supports your mood, maintains your weight, and keeps you looking your best. It can also be a huge support through the different stages in life. Healthy food can help reduce PMS, boost fertility and combat stress.Some top tips of how women can eat healthy and successfully fight challenges around her.

 Good nutrition starts with the basics: a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein. These kinds of foods provide women with plenty of energy, the means for lifelong weight control, and the key ingredients for looking and feeling great at any age.

Top diet and nutrition tips for women

• Focus on whole, plant-based foods. Micheal Pollan's words-Eat food.Not too much.Mostly plants seem to fit the first tip for healthy eating in women.Fill most of your plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and other legumes to give you filling fiber and keep you going throughout the day. Try to find minimally processed or locally grown foods whenever possible and make these foods the mainstay of your diet.
• Make your bones stronger. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to support your bone health. While dairy products are high in calcium, their animal fat and protein can accelerate bone loss. So also include Ragi,green leafy vegetables and whole legumes in your daily diet.
• Make sure you get enough iron. Many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as fish,lentils, spinach, almonds, and iron-fortified cereals.Add dates to your daily diet.
• Cut back on alcohol and caffeine. Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis. Caffeine consumption interferes with hormone levels and also increases the loss of calcium. Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.
• Eat right protein:Protein is an essential part of any healthy diet, but eating too much animal-based protein—such as the levels recommended in many low-carb, high-protein diets—is particularly dangerous for women. Eating too much animal protein can cause calcium loss and lead to a decrease in bone density and osteoporosis. Include more of  beans, nuts, seeds, peas etc.Also replace Cheese with Paneer, processed meat products with home-made ones.
• Eat breakfast. Get your metabolism going in the morning by eating a healthy breakfast. Studies show that people who eat breakfast tend to weigh less than those who skip it. A solid breakfast provides energy for the day.
• Don't leave out the carbs:You may think that they key to losing weight or avoiding weight gain is cutting out carbohydrates. But carbs, like fats, are a vital part of a healthy diet. They give you the fuel you need to get through your day, fight fatigue, and stay feeling full. The key is to choose the right kinds of carbohydrates.Replace refined cereals partly with millets like Varagu,Ragi,Jowar etc. 
• Eat the good fats: Many women think tha fat is bad for their health.But eating the right kind of fat is waht is important.Go for nuts like Walnuts,almonds,Use more of Sesame oil or coconut oil in our cooking.Stay away from trans-fatty acids laden products and processed meat.
• Avoid crash diets: Unfortunately most of these diets are promoted as healthy eating diets.But they can only lead a crash in your  body's metabolism leading to various disease condition and malnutrition.
• Eat your meals regularly:Never starve too much between meals.This may lead to various alimentary disorders like acidity,gastritis and ulcer.

• What to eat to avoid PMS:

• Avoid trans fats, refined sugar, and salt. Sugar worsens mood swings and salt worsens water retention and bloating.
• Cut out caffeine and alcohol. Both are known to worsen PMS symptoms, so avoid them during this time in your cycle.
• Add essential fatty acids to your diet. 
• Omega-3 fatty acids have been shown to help with cramps. See if eating more fish or taking fish oil or flaxseed oil supplements eases your PMS symptoms.
• Consider vitamin supplements. For some women, taking a daily multivitamin or supplementing with magnesium, vitamin B6, and vitamin E may help relieve cramps.

Whenever fatigue hits you make sure you are eating enough B-comlex vitamins.

Do undergo routine health checkups
After 25 years: once a year
After 45 years: twice a year

Hey women ,your body is very precious.Remember your health best jewel you can wear and the best ever fashion statement.

Diet and lifestyle for nursing moms!

The first of feeling of motherhood is very mixed.Our unbound happiness absorbs all the pain and stress. 

But most important part is to put your baby on your breast within  1 hour of delivery. Breast feeding indeed needs to continue beyond 6 months then on till 1 year-1 ½ year. It is important to eat well, sleep well during all the months of breast feeding.

Mothers joining work should take care on some points that will be explained later.

                                 Nutrition Program: 

 1.Just have to eat a lot! Have proper routines .Eat on time.

2.Initially,the diet should be bland with a a lot of veggies and milk.

3.Complex carbohydrates are among the best foods you can eat while breastfeeding in the form of   whole grains and legumes.

4.Protein should be in the form of Milk, Fish and lean meat.

5.Fat from clarified Ghee and nuts do play an important role in giving good fat to your body.

 6.Simple sugars can be avoided.

 7.Need to drink loads of water. Fruits are great to be safe on constipation and fibre.

8.Calcium and iron rich foods like Ragi, Milk, curd  and Green leafy should be included daily.

Among the most important nutrients you need while breastfeeding is calcium -- a minimum of 1,000 mg daily is a must. 

9.Additional Calcium and iron supplements are mandatory  upto 6 months.

10.Vitamin B 12 is also essential for tissue synthesis and to restore  the energy levels post delivery.

11.As the uterus is recuperating it is essential to stay from fried and spicy foods.

12.Your food intake does not affect your baby in anyway unless and otherwise you eat any medicines.

ADD A LOT OF GARLIC,METHI SEEDS,OATS,JEERA SEEDS,FENNEL SEEDS FOR INCREASING THE MILK PRODUCTION
                                               

                                                   Life-style program

            

So are you new mom getting back to work?

Enjoy every bit of motherhood ,the feeling is supreme. 

Come back more on infant foods in my next article....

Red fruits & vegetables and Cancer

Red coloured fruits and vegetables are a great treat to eyes- Bright red cherries, glazing red cabbages,lovely beetroots,red rubies in Pome .All these fruits and vegetables have great potential in fighting cancer.

Do you know from where all the red come from?

 All  deep red or bright pink fruits and vegetables that red and bright pink fruits and vegetables contain phytochemicals, such as lycopene and anthocyanins. Phytochemicals , substances found only in plants, help your body fight disease and promote good health. But extensive nutrition researches have shown that red coloured fruits and veggies can fight cancer in a great way.

  So what is special in red coloured fruits and veggies?

The red colour of fruits and vegetables such as tomato, watermelon, or grapefruit, is due to the compound lycopene (also belonging to the carotenoids, like α- and β-carotene), and the red-purple colour of grapes, berries, raspberries and cranberries is caused by anthocyanin.

Lycopene is one of the first carotenoids that occur during the synthesis of this family of compounds, thus constituting the base to synthesize the others. Unlike α- and β-carotene, lycopene is not a vitamin A precursor.  Anthocyanins belong to the biggest group of phenolic compounds, called flavonoids. Anthocyanins have antioxidant properties that have been demonstrated in both in vitro and in vivo experiments. It has also been suggested that anthocyanins are very important in preventing carcinogenesis and mutagenesis.

How does Lycopene fight cancer?

                             Lycopene is an antioxidant compound that gives tomatoes and certain other fruits and vegetables their color. Watermelons, pink grapefruits, and tomato-based products such as spaghetti sauce, tomato paste, and tomato juice are all good sources of lycopene. A major claim for lycopene's benefits is in the prevention and treatment of cancers of the lung, prostate, stomach, bladder, cervix, skin, and, especially, prostate. 

               In support of these claims regarding cancer, proponents note that lycopene is a powerful antioxidant, a compound that blocks the action of free radicals, activated oxygen molecules that can damage cells, and that several scientific studies have found lower risk of cancer among people who eat lycopene-rich foods.

                                   Tomatoes are the most concentrated food source of lycopene, although apricots, guava, watermelon, papaya, and pink grapefruit are also significant sources. Studies that looked at lycopene levels in the blood found that levels were higher after people ate cooked tomatoes than after they ate raw tomatoes or drank tomato juice. This suggests that lycopene in cooked tomato products such as tomato sauce or paste may be more readily absorbed by the body than lycopene in raw tomatoes.

                        Eating lycopene-rich vegetables and fruits together with a small amount of oil or fat (for example, salad oil or cheese on pizza) increases the amount of lycopene absorbed by the intestines.So Tomato Chutney has better Lycopene available than tomato salad.

                            There have been several experimental studies on the role of lycopene in preventing or treating cancer. One animal study found that lycopene treatment reduced the growth of brain tumors. Another animal study showed that frequent intake of lycopene over a long period of time considerably suppressed breast tumor growth in mice. But breast cancer in humans is very different from breast cancer in mice, and those results may not apply to the disease in humans. There has been a human study that assigned men at high risk for prostate cancer to take an ordinary multivitamin either with or without a lycopene supplement.  .  

      

 How do Anthocyanin fight cancer?

Anthocyanins are plentiful in plant foods, providing the bright red-orange to blue-violet colors of many fruits and vegetables. These compounds occur naturally in plants in the form of glycosides, in which an anthocyanidin molecule is paired with a sugar. The part of the pigment that exists free of sugar (generically known as aglycone) is called an anthocyanidin.
                          Other red fruits and vegetables, such as strawberries, raspberries, and beets contain anthocyanins (pronounced an-tho-SIGH-uh-nins), a group of phytochemicals that are powerful antioxidants that help control high blood pressure and protect against diabetes-related circulatory. 
             They are also most abundant in berries (eg, black currants, elderberries, blueberries, strawberries) and their juices, and in red and purple grapes, red wine, sweet cherries, eggplants, black plums, blood oranges, and red cabbage.
                            Plants produce anthocyanins as a protective mechanism against environmental stressors, such as ultraviolet light, cold temperatures, and drought. This production of anthocyanins in roots, stems, and especially leaf tissues is believed to provide resistance against these environmental hazard.
                        Laboratory studies that used a variety of cancer cells have indicated that anthocyanins not only act as antioxidants, they also activate detoxifying enzymes; prevent cancer cell proliferation; induce cancer cell death (apoptosis); have anti-inflammatory effects; have antiangiogenesis effects .They inhibit the formation of new blood vessels that encourage tumor growth); prevent cancer cell invasion; and induce differentiation (the more differentiated the cancer cell, the less likely it is to grow and spread).

               

Best Sources of Lycopene Best Red Sources of Anthocyanins Spaghetti Sauce Tomato Juice Tomato Paste Tomato Soup Watermelon Guava Pink Grapefruit Fresh Tomato Red Raspberries Strawberries Cranberries Red Cabbage Kidney Beans Sweet Cherries Beets Red Apples Red Onion Red Beans

        

                     "There are thousands of health promoting phytochemicals found in plants and that's why it's so important to eat a wide variety of colorful orange, red, green, white, and blue fruits and vegetables every day,"says Dr. DiSogra. By eating fruits and vegetables from each color group, you will benefit from the unique array of phytochemicals, as well as essential vitamins, minerals, and fiber that each color group has to offer.

 So are you going red today?         .

What to eat when you are expecting?

Getting to be a mother is indeed a blissful feeling. The joy finds no bounds when you come to know that another life is inside you .Naturally you become doubly responsible to handle this particular phase carefully and confidently .You need to sail through the difficult period smoothly.

                                 What you eat can easily determine the wellness of your expecting period. Armed with this knowledge you can easily handle the usual complications of pregnancy like Obesity, Diabetes and hypertension nausea etc. So read on…

Go whole on cereals and pulses, millet:

 A regular intake complex carbs are very essential. It is ideal to have 60% of whole grains such as Millet like Ragi, Bajra, Jowar and  legumes such as Rajmah, Chick Peas etc. along with usual Whole wheat Rotis, cooked rice ,dals  etc. They also give you the daily dose of B-vitamins, fibre along with the extra calories for the healthy development of foetus. The fibre helps greatly in keeping   your sugar levels under control and prevents Constipation, a common problem in expecting women.

 Be generous on Milk and Milk products:

 For healthy bone development of the foetus and to prepare the body for milk production for future lactating period, be generous on milk and milk products for they are the ultimate sources of high quality Calcium and Protein.

Never miss out on the bowl of vegetable salad:

A bowl of fresh vegetable salad can do more than one good to you. They form a cool healthy snack giving a great amount of fibre, vitamins and minerals. Also adds to the nutrient density of your meals. The fibre helps in fighting any digestion problems during the gestational period.

  

Have small and frequent meals to avoid Nausea:

Never have large meals which can cause a lot of heaviness and strain on your digestion and abdomen. You could have small meals like splitting your lunch or dinner. Then do some smart snacking which are rich in fibre. This way you could very well fight your nausea away too. This is especially very useful who put on excessive weight during pregnancy and to deal with any acidity problems.

Good to go on ‘Sour’ foods:

During pregnancy the taste buds crave for the sour foods due to some physiological and hormonal changes. A good intake in the form of Citrus fruits and berries give a good amount of Vitamin C that can control  nausea ,prevailing in some women for all the 9 months.

Take the fruit route:

 Fruits, an important part of your daily diet can help in giving the very essential Folic acid and Vitamin C that help in strengthening the uterus and help in Iron absorption. This is very essential as the blood volume increases rapidly for to cope up with the demand of blood production for delivery and for the growth of baby itself. Folic acid also helps in averting neural defects in new-borns .

Go green:

The green leafy vegetables can provide a great deal of iron ,calcium and fibre  that can help a lot in satisfying the demands of Iron requirement and protect a lot of moms-to be  from Anemia.

 Add more of fish, eggs:

Cut down on meat and chicken based flesh foods. Add more Fish and eggs give the good form of fat, protein to prepare for your body to take on the more demanding motherhood. Good fat will keep any induced stress related increased cholesterol levels at bay.

Cut back on salt:

Toxemia is an abnormal condition of pregnancy characterized by hypertension and oedema and protein in the urine. Increased levels of sodium in your blood are responsible for this condition. It is not only the common salt that causes hypertension. Please take care of your intake of Baked foods, aerated drinks and processed foods also.

Handle sweet cravings smartly:

Craving for sweets is very common during pregnancy. If you are dealing with a weight issue then go for more of fruit juices, milk shakes ,dark chocolates, whole grain muffins  than eating high calorie ,sugar laden chocolates, fondant cakes/tarts etc. which can form an undue burden on already increasing weight.

 Do regular Yoga, Exercise:

Once you have successfully finished with the first trimester, it becomes very essential to kick start with your Yoga and exercise programmes. Breathing exercises are a must till the end of gestational period. However, always consult your gynecologists before starting your  physical  exercises to check on your current status of health.

Get holistic a little!

 Go spiritual and connect with god for a happy and safe delivery of the baby. Naturopathy says having warm Jeera water and hot Rice Kanji with a dash of ghee does help in easing out digestibility problems during the last trimester Be confident to embrace motherhood , happily!!

Get help from your husbands:

It is good to get some help from expecting fathers too. Have a chat with them to make them understand the responsibilities that are coming up in near future.This helps a lot to overcome the difficulties and pressures of motherhood in a great way.

De-Junkifying the Indian : Junk foods and You

Those were the days when evening snacks comprised of nothing more than the home-made yummy treats like Bhajjias, Pakodas,Channa. Cutlets used to be a bonanza. Well!all  of this were  good, healthy(Mind you!....All prepared at home by mom).I still remember the mouth-watering channa with Puris served piping hot when I returned from school. I know you will have lovely stories to add this.

Fast forward.......Circa 2014

Mom rushing out of her office, picking up her children dashing straight in to a Junk Food outlet namely Mc D's, Dominos ,KFCs and the likes. Or take the case of those funky college goers who are regulars to these joints and only need a very simple reason to do this......perhaps the spending power of these kids have leapt up so high;  and  it seems the parents also don't mind. The junk food culture is a kind of 'nothing else to eat syndrome'(though I know most of them don't have a choice) in the sprawling food courts  for the corporate lot. This could be my stretched imagination but just thinking how many of us actually do eat junk foods on a regular basis. Eating out always existed in our social culture for over two decades now but the food we ate out was not JUNK!. 

       Let me clarify something before we start to know more on ‘Junking’. Fast foods most misinterpreted food under the sky. All junk foods are almost ‘Fast foods’ but all Fast foods are not junk! They are some readymade foods made in a ‘jiffy’. But when such foods are prepared in ajiffy they need to use some unhealthy ingredients to make it tasty. How can we define junk food? Any food that contains empty calories with no nutrients and made up of highly processed foods, high Sodium contents and tastes great!!! The best thing is that the taste always makes you eat more than one!

                 In India Junk-eat outs have become the norm of the day today these so-called fast foods or junk foods are a part of imported western culture.

Let ‘s see how Indians became Junkified:

1.       Work meets eat junctions:

Enter IT revolution in India. The time period saw a beginning of all new lifestyle,eat@work in sprawling food courts with many MNC food brands with a few Indian ones luring to some great variety of food. Lest we knew this would kick off a slew of health hazards.

2.       ‘Mall’ified culture:

We did have big complexes of shops in the nineties. They did have one or two eateries in them. People did shop-n-eat but had limited choices.But what mall culture did to an average Indian eating habits was way different. It threw up a variety offering a range of foods from world cuisines such as Chinese,Italian,Mexican and so on with our very Indian Cuisine favs like Chaat,Tandoorie  etc and made it available at one place-one go!It changed the way people shopped.They shopped for food than for other things.

3.       Working couples:

Down the years with evolving nuclear family system and the number of working women increasing eating out has become more of a necessity than luxury.The problem is most them left with unhealthy food choices. With little or no time to spare for cooking,a major chunk of Indian were Junkified this way.

4.       More Spending power:

Well, that is a certainly news !Standard of living of an average Indian has increased by atleast 50% in last 2 decades.So have the life styles and food styles.Then this Junkified Indian is born.And then burger becomes most part of his meals and Colas become their staple drink.Lo!

5.       The Western Hype:

When we great varieties of foods,especially snacks back home.But thehype created by the MNC eateries are being luring that people are flocking into them.Also if you see closely most of them have Indianised with a ‘Masala’twist to their menu.

What the junk foods can do for you?

1. Early onset of Hypertension
2. Over-weight and obesity
3. Lethargy and fatigue 
4. Kidney problems even at a very early as 45 years
5. Infertility 
6. Hormonal irregulation

How to get De-junkified?

1.       Change to Indian snacks more

2.       Try carry out snacks to office

3.       Shift to more ‘real’ food like fruits and salads for munching time

4.       Go more whole grained snacks.

5.       Do away with cola drinks and replace them with healthier alternatives.

6.       Teach kids about junk-eating,treat them with more Indian snacks

7.       Have a budget for food,see to it you work within that range.

Indians are meant to have healthier generations ahead with rich culture and eating habits.The way things are moving we are heading towards creating a sub-standard generation.Go for freshly prepared food,more real.Create your own magic in the food,stay away form the artificila one.

Choice is your,make a wise choice today!