Choose Healthy Cooking Oil for your Family

Supermarkets today are flooded with several brands and varieties of cooking oils.All oils have different characteristics like nutritional properties,smoking point and culinary uses.Irrespective of your preference,it is always advisable to choose liquid fat over solid fats like butter and margarine.

Oil Fats

• Saturated Fats-These fats increase the levels of total cholesterol and LDL which is the bad cholesterol.This allows fat to be deposited on the walls of the blood vessels thereby causing blood clots ,heart diseases and possibly type 2 diabetes.
• Unsaturated Fats-These fats are considered to be heart friendly.they are of two types.

1. Monounsaturated Fatty Acids (MUFA)
2. Polyunsaturated Fatty Acids (PUFA)

Both are healthy fatty acids and lower the total cholesterol and the bad cholesterol too.

The Good and Bad Fats
Good Fats

• Monounsaturated Fats-These oils are usually liquid at room temperature.They lower total cholesterol and LDL(Bad cholesterol)and increase HDL(good cholesterol).
• Polyunsaturated Fats-These oils are also in liquid form at room temperatures.Omega 3 fatty acids belong to this group.This also helps to lower LDL and total cholesterol.They are very healthy in their natural form but once heated they create trans fatty-acids which are toxic.

Bad Fats

• Saturated fats-When consumed in excess it increases the total cholesterol as well as the LDL.
• Trans Fats-They increase the bad cholesterol that is LDL and lower HDL or the good cholesterol.

Healthy Cooking Oils 

• Olive Oil-It contains antioxidants which can help lower LDL.It contains monounsaturated fats.Research has shown that consuming 2 tablespoons of olive oil daily reduces the risk of coronary heart diseases and blood clots.
• Coconut Oil-Though coconut oil has saturated fats but it is different from the ones present in animal fats.This oil can be used safely for cooking purpose.
• Sunflower Oil-It is rich in PUFA and also contains lenoleic acid that helps to reduce LDL a well as HDL levels.
• Canola Oil- It is considered to be the healthiest oil.It contains high unsaturated fats and very little saturated fats.
• Sesame(Gingelly)Oil-This oil is rich in antioxidants and also has antidepressant properties.It contains vitamin E and also copper,calcium,iron and magnesium.This oil helps to regulate the blood pressure in the body.It also has a very long shelf life.
• Groundnut Oil-It contains MUFA which lowers LDL or bad cholesterol.It is suitable for all types of cooking.
• Soyabean Oil-This oil contains PUFA and lenoleic as well as alpha-lenoleic acid.Soyabean oil should not be used for frying as the PUFA gets oxidized and becomes toxic.
• Mustard Oil-Known for its sharp flavour and pungent smell,it contains both MUFA and PUFA.This oil also contains a fatty acid known as erucic acid which can be harmful to health if the oil is used in excess.
• Rice Bran Oil-The oil extracted from rice bran has many nutritional benefits.It contains traces of oryzanol which lowers the cholesterol levels.This oil is rich in MUFA and also contains Vitamin E which is a source of antioxidant.

Unhealthy Cooking Oils

• Butter
• Ghee(Clarified butter)
• Vanaspati
• Margarine

Tips to Reuse Oil Safely 

• Try to avoid reusing of oils.If you want to reuse,make sure the finish the oil the same day as reusing can cause formation of polymers and food residue in oil can make it carcinogenic.
• Do not mix different types of oils while cooking.
• Oil that has been heated for a long time must not be used for cooking again.
• Use a filter paper or a muslin cloth to strain the used oil.

Healthy and Delicious Yogurt Dips (Raitas)

In my last post I had mentioned about the benefits of curd.Curd is a part of Indian food culture and no meal is complete without a cup of curd.Today,I'll share some easy and quick to make raitas with curd.Please keep in mind that you need to use fresh curd in all the recipes.Raitas are usually used as dips or sauce and are often seasoned with fresh herbs.
Vegetable Raita
Ingredients:
Finely chopped onion-3 teaspoons
Grated cucumber-3 teaspoons
Finely chopped tomatoes-1
Fresh Curd-1 cup
Chopped green chillies-1(optional)
Chopped coriander leaves-1 teaspoon
Salt-to taste
Roasted peanuts-7-8
Roasted cumin powder-1/2 teaspoon
Method :
Whisk the curd properly and add salt and all the above ingredients except roasted peanuts and cumin powder.Mix well.Crush the roasted peanuts and add it to the raita.Sprinkle roasted cumin powder on top.Garnish with chopped coriander leaves.

Potato(Alu) Raita
Ingredients:
Fresh curd-1cup
Boiled potato-1(medium)
Chopped green chillies-1
Red chilli powder-1/2 teaspoon(optional)
Roasted cumin powder-1/2 teaspoon
For tempering:
Oil- 1 teaspoon
Sesame seeds-1 teaspoon
Curry leaves-2-3
Method:
Whisk the curd and add salt.Mash the potatoes and add it to the curd along with chopped green chillies and coriander leaves.In a pan heat 1 teaspoon of oil and add curry leaves and sesame seeds and let it splutter.Turn the flame off and add the curd to the pan.Mix well and garnish with red chilli powder and roasted cumin powder on top.

Boondi Raita
Ingredients:
Boondi-1/4 cups
Fresh curd-1 cup
Finely chopped onions -3 teaspoons
Chopped green chillies-1(optional)
Chopped coriander leaves-1 teaspoon
Salt-to taste
Method :
Beat the curd properly and add salt and all the above ingredients except boondi.Mix well and finally add the boondi and mix again.

Spinach Raita 
Ingredients:
Spinach-1 bunch
Fresh curd-1 cup
Salt-to taste
For Tempering:
Oil-1.5 teaspoon
Sesame seeds-1/2 teaspoon
Red Chilli-1-2
Method:
Clean the spinach leaves properly and chop them finely.In a pan add 1.5 teaspoon of oil and add red chillies and sesame seeds.Add the chopped spinach leaves and cook for 3-4 minutes.Add a pinch of salt.Let it cool.

Beat the curd properly and mix the cooked spinach.Spinach raita is ready to serve.

Build your Child's Immunity with Curd

Simple and Refreshing Curd
Yogurt or curd is a dairy product which is made by lactic fermentation of milk.It is a therapeutic food known for its refreshing taste and smoothness.One should always consume fresh curd made from fresh and pure milk.

Types of Curd

• Thick Curd
• Whisked Curd
• Sweet Curd

 How to Store
Always store curd in the fridge and not in the freezer.If kept below 5 degrees C,yogurt can stored for several weeks.

Nutritional Value 
Curd is very nutritious.150 grams of whole curd contains

• 7.7 gm of protein,240 mg calcium,163 calories and 23.8 gm carbohydrates.
• It also contains vitamins A,E,K, folate,vitamin B6 and vitamin B12.
• Apart from the important vitamins,curd also contains calcium,selenium,magnesium,zinc,phosphorus,copper and saturated and monounsaturated fats.

Probiotic Curd
Probiotics when added to curd help in digesting fats and protein.

• This helps to relieve constipation by improving intestinal mobility.
• Probiotics are also beneficial in increasing vitamin B12 and maintaining a proper pH in the body.
• They also help to prevent diarrhea and inflammatory bowel diseases.
• Probiotics help to enhance immune system by increasing levels of immunoglobins.

Health Benefits of Tasty Curd

•  Daily consumption of curd helps to strengthen immunity.
• It helps improve digestion.
• It can help reduce the risk of high blood pressure.
• Thick curd taken with pieces of fruits helps you feel fuller.
• Curd can lower cholesterol.
• Women with vaginal infections can benefit from curd with active cultures.
• It may help prevent Osteoporosis.
• Curd is helpful in treating inflammatory bowel diseases.
• People with lactose-intolerance can consume curd.
• High calcium content in curd helps to keep bones and teeth healthy and strong.

In my next post I will give you some interesting recipes with curd and also share a few ideas to make curd a part of your daily diet.

How to Nurture Spirituality in Children

 Irrespective of your religion and background,spirituality defines your values and is a source of inspiration and stability for you.
 Children,Spirituality and Happiness
Spirituality is the way we experience and relate to God.Though religion and spirituality are both different things we all need to remember that all living bodies belong to the spiritual world that is governed by spiritual laws.
Spirituality is important for children because it brings them happiness.A recent study shows that children who are more spiritual(inner belief system) are more happier than those who report a certain level of religiousness.Developing a strong sense of personal worth in children will make them more happier.

Help your Child grow Spiritually
Parents should not limit their child's spirituality to visiting places of worship or just talking about God.
Here are a few practical tips-

•  Be a supportive spiritual companion to your child by modelling love,kindness,compassion and forgiveness.
• Help your child understand the spiritual laws and the mysterious movements of the divine forces.
• Encourage your child to ask questions about his everyday life experiences.
• Talk to him about his feelings and thoughts.
• Choose a special place to sit with your child everyday for a few minutes and enjoy the silence and stillness together.
• Encourage your child to sit with you or silently watch you while praying.
• Sing a special song or make prayer a part of your child's bedtime routine.
• Whenever you take your child to your place of worship,explain what is happening and give him time explore more.

Luke 10:21...“I praise you, Father, Lord of heaven and earth, because you have hidden these things from the wise and learned, and revealed them to little children. Yes, Father, for this is what you were pleased to do. 

God indeed has a unique relationship with little children and children too are capable of enjoying the presence of God.Help your children in their spiritual journey and with a little encouragement from you they will surely share the love and presence of God.

Parenting is the Key to Children's Brain Development

According to psychologists parenting begins even before the child in unborn.A mother talking,reading and singing to the unborn child creates a mother-infant bond early on.Even after the child is born,parent's interaction plays a very very important role in child's brain development.This goes a long in shaping the child's brain and affecting his psychological state.Some studies have also shown that children who have received responsive and sensitive care from their parents in their early years grow up to be more confident and successful individuals in their lives.Recent advances in brain research has shown that the brain development in children is not only dependent on genetics but is also determined by the child's experience.

Child's Developing Brain -A Miracle
Research shows that the first three years are vital to the child's brain development.The child's brain responds to the continually changing experiences in different ways.These experiences help the child to understand and remember things.This also tunes the brain and strengthens connections.Some studies have proved that the complex interaction between the child's genes and environment plays a critical role in brain development.Both genes and environment play different roles.Genes are responsible for creating potential in a child,whereas environment gives brain the experience that comes from the way he interacts with his parents and family.How Parents can Enhance Healthy Brain Development?

• Love,Warmth and Touch- Be gentle and caring with your children.This gives them a sense of security,and reassurance.
• Create a Safe Environment for your child-Give your child a rich and stimulating environment by providing him with various age appropriate toys.
• Say No to Stress and Abuse-It is difficult to control children who experience stress and are abused.Parents should try to reduce their own stress and protect their children from abuses.
• Provide an Enriched Learning Environment-Do a variety of interesting activities regularly with your child to boost brain development.This includes simple day to day activities like singing,playing,story-telling and reading books together.
• Do not Overstimulate your Child-Too much stimulation can frustrate the child.It can also cause stress.

Parents are the child's first teacher.Open new windows of learning for your children by loving them and providing a safe and secure environment to them.These opportunities will not only nurture their developing brain but will also allow them to grow up to be better individuals.As parents we must ensure that every child receives the positive experiences in their early childhood.

Positive Benefits of Video games

We have all read news reports about the negative influences of video games.It is true that these games can have some bad consequences on the child's behavior but there are also a lot of positive benefits.Video games engage children in many learning activities which help children learn certain skills.Computers are an important social tool in today's modern world and children should be given enough opportunities to play with them.Some studies have also shown that video games can teach children with attention deficit disorders to modulate their brain waves associated with focusing.With proper training these children have shown to improve their social and organizational skills.

Positive Benefits for Children

• As Educational Tool-These games are fun and exciting for children so they stimulate learning.
• Spatial skills-It develops spatial abilities in children by helping them visualize objects in two and three dimensions.
• Goal Setting-Goals are set in every game and they need to rehearse these goals.
  
• Maths skills-They see their scores while playing and hence learn some basic maths skills.
• Language skills-They learn how to follow directions and read certain words like 'Go','Stop','Start'.
• Social Skills-Children can talk about their passion with their friends in school and can make new friends who share a common interest.
• Decision-making skills
• It teaches Strategy
• Teaches children with Computer skills
• It teaches Memory and Mapping
• Multitasking
• Quick Reasoning and Critical thinking

 Caution for Parents

• Always remember that your supervision is a must if your child is very young.

•  Children must not be allowed to play these games for a long time as it can interfere with their home-work and other daily responsibilities. 

• You must monitor the effects of these games on your child's behavior.If you don't want him to play violent games then it's okay to be a little strict.
• Engage your child in other activities by interacting with him, reading books,sports and even watching television.This will not make him addicted to these games.

Tips for Choosing Video Games

• Check the ratings of the game and pick the ones that is acceptable to your family.
• Look for games that involve strategy making and activities that stimulate your child's brain.
• Choose a game that is appropriate for your child's age.
• Encourage group play by picking games which involve multiple players.

 If taken in moderation video games have a great potential.They don't just add entertainment value but can stimulate the little brains in a big way.

Healthy Beverage Choice to prevent Childhood Obesity

 How serious is Childhood Obesity?
The increasing number of childhood obesity cases is a cause of concern in many families globally.A recent survey says that the number of childhood obesity cases have almost tripled in the last 30 years.Obese children and adolescents are at a high risk of developing long term health problems later in life.In addition to major health problems,obese or overweight children may also have problems with their emotional health like low self-confidence and self-esteem which can lead to diminished academic performance and sometimes depression.
Parents must help children understand that just like food,our choice of beverage can affect our health and nutritional intake. Consuming healthy food and beverages in moderation can help children live a balanced lifestyle.
Why are Beverages added with sugar Unhealthy?

• High intake of beverages sweetened with sugar not only causes obesity but it also lowers the intake of certain important nutrients like vitamin A,magnesium and calcium.Low levels of calcium can cause weakened bones in children and even lead to osteoporosis later in life.
• Too much sugary drinks also causes dental problems like tooth decay and cavities.

Easy and Healthy Beverage Options for Young Children

• Water-Water is the perfect beverage for children.Whether pain or flavored,it keeps children hydrated and also helps to fill them up.

Ideas to encourage children drink more water
-Children imitate what adults do.If you drink plenty of water so will your children.
-Give children fresh lime or lemon juice.(see recipe in summer coolers for children post).
-Always encourage children to carry water bottles with them.

• Milk-Milk is the next best beverage option.It contains calcium which is good for your child's bones.Consider giving low-fat or fat-free milk.Soy milk is a good alternative to cow's milk.Give children plain milk, but you can occasionally give them flavored milk like chocolate milk.

Tips to encourage children drink milk everyday

• A glass of refreshing cold milk for breakfast is a good option.
• Make delicious smoothies with the your child's favorite fruit.Try to control the amount of sugar.Honey is a great natural sweetness.

• Vegetable Juice -They are an excellent source of antioxidants,fiber and essential nutrients.Carrot juice and tomato juice are some good choices.

• 100% Fruit Juice-Give children a glass of 100% fruit juice instead of fruit drinks.You can add honey to sweeten the juice but no sugar please.Remember to put limit on juices by following the recommended limits for children

-Infants-No juice

-6months to1year-2to3 ounces per day

-1year to 5 years-4to6 ounces per day

-5years and above-not more than 8 to12ounces per day

 As your child grows up talk to him about his likes and dislikes and explain why he should avoid sugary drinks.Don't forget to treat him for the healthy choices he makes.

Making small changes in lifestyle and instilling healthy habits from an early age will help your child make better and healthy beverage choices in future.