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Munni of all Trades

Award winning Lifestyle and Travel Blog by Khushboo Motihar

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Health

Why should you incorporate soy proteins in your child’s diet?

Hi everybody,

I have been talking about my weight loss journey, my experience of incorporating soy proteins in my diet and eating healthy, since the last few months. In this post, I am going to talk about the importance of soy proteins for children. I live in a joint family of 18 members and our youngest family member is 4 years old and the oldest is 68 years old. We all have a varied diet and different tastes. One important ingredient in all our diets is soy.

Soybeans and soy proteins

For the younger kids in the house, my mom tries to cook protein-rich meals for their overall growth. The Institute of medicines says that children up to the age of 13 require at least 34 grams of protein. Teenage girls (14 to 18 years old) require 46 grams of proteins. Whereas teenage boys (14 to 18 years) require 52 grams of protein. If the children are vegetarian, eggs, which are considered to be a good source of protein, cannot be incorporated into their diets.

Soybeans contain no cholesterol and very low saturated fats. Soybean contains all the right amino acids that are essential for our body and are a good source of iron, Vitamin B, fibre and calcium. This makes soybeans very important for a child’s growth.  Being bland in taste, it is easy to incorporate soy and soy proteins in many recipes. My mother makes silken tofu bhurji, pancakes with soy protein powder and soybean manchurian to ensure all the kids in the house enjoy their meals and have all the health benefits of soy proteins.

What do experts have to say about soy proteins for children?

We spoke to Kejal Sheth, Nutritionist, Weight Management and Founder of Nutrivity.in on the benefits of soy proteins for children. This is what she had to say “Soy is a rich source of protein which means that like meat it has all the amino acids our body needs to be abundant in proteins. Some soy foods like edamame are filled with iron and fibre. Soy foods are very nutritious while adding great variety to your child’s diet.

Children love their taste and it is considered a great alternative to meat and dairy products. Introducing soy early in your child’s diet may help them develop healthy eating habits for a lifetime. Food preferences developed in the infant and toddler years stay with the child throughout childhood, adolescence and adult years. Including soy into meals helps decrease fat, cholesterol, and calories, and increase fiber, while still providing children with key vitamins and minerals.”

It is not only a healthy alternative in children’s diet; it also prevents the development of certain adult diseases. Studies of soy in children and adolescents have shown that soy eases constipation and lowers high cholesterol. It may even decrease the risk of breast cancer later in life. Soy products are lactose-free which makes them a great variant for children who are lactose intolerant.”

Some great ideas given by Kejal Sheth to make some healthy recipes for children

  • Make meatless pizzas using soy pepperoni or soy sausage crumbles
  • Churn up protein-rich smoothies with tofu, soy milk and a variety of fruits.
  • Give your child a healthy mix of trail by using honey roasted soy nuts and chocolate covered soy nuts with whole grain cereal, dried fruits and raisins.
  •  Add fortified soy milk containing calcium, vitamin A, vitamin D, and high-quality protein to the diets of children who do not drink cow’s milk. It has almost 50 fewer calories than whole milk per serving.
  • In place of peanut butter, spread soy nut butter on whole wheat bread.
  •  Serve soy nuggets in place of chicken nuggets as they save a lot of calories.
  • On the grill, make soy burgers instead of regular hamburgers to add fibre and reduce calories.

I hope you enjoyed reading this post on the importance of soy proteins for children and the tips shared by nutritionist Kejal Sheth. There is a lot more to learn about soy. These are eight important benefits of soy that I share from my journey with this wonder protein. You can add soy and soy proteins to your diet in fascinating ways. Do let me know how you use soy proteins for children in your house.

Unburdening my health with Suburban Diagnostics

Suburban Diagnostics Review
Unburdening my health with Suburban Diagnostics

Feeling dizzy and blacking out in class during school days was very normal for me. My parents would assume it was because I wasn’t eating enough and would give me three dabbas of food every day. I remember the first time I was asked to do a CBC test. I hated needles and was bawling till the nurse drew some blood. The test results revealed that I was anemic. As a precautionary measure, my parents got my sister tested, too and it turned out she was anemic, too. Thus, began my lifelong journey of fighting low iron levels in my body.

I have struggled with anemia all through these years. Its symptoms can easily be confused with other diseases and it is often misdiagnosed. When I hadn’t gotten my test done, my dizziness was attributed to not eating food and headaches were attributed to the fact that I was not wearing my spectacles all the time.

My first CBC test was the best thing my parents did for me. My doctor and parents now knew what they need to focus on and I began following an iron-rich diet.

It has been 14 years since my first CBC test and I continue to get a CBC test done every 6 months. Due to a hereditary condition, my hemoglobin levels are still lower than normal. However, my symptoms are manageable and my regular tests help me ensure that I am healthy.

Suburban Diagnostics recently launched a campaign #UnburdenYourHealth and it resonated with me. I have never spoken about my personal health on my blog in the past. The older I get, health is increasingly becoming a higher priority for me. I only wished I had taken preventive healthcare seriously a little earlier.

What I have come to realize is that all of us, women especially tend to ignore most of our health symptoms till it is unbearable. We are so busy striking a balance between our work life and personal life that health takes a backseat. A fast-paced lifestyle combined with stressful work environments makes us vulnerable to many diseases including high cholesterol, blood pressure, obesity, diabetes and so on. Often dubbed as silent killers, the symptoms of the diseases do not manifest until it is too late. A preventive health check-up serves as a wake-up call for you take a step back and evaluate your well-being.

I have heard people say that they don’t have time to get preventive health care tests done. When I visited the Suburban Diagnostics center at Kalina last weekend for their basic healthcare package, I was in and out in exactly 16 minutes. Yes, I timed it. The process was quick, easy and relatively painless. A simple test can reveal a number of things about your health.

Unlike other diagnosticians, you don’t have to wait for 24 hours for your test results. Suburban Diagnostics sent me my reports on email by on the same day. A quick glance through the report revealed that in the past 6 months my hemoglobin levels had become very low. A consultation with my nutritionist and my doctor revealed that due to frequent travel, I had been eating healthy. Not only my hemoglobin levels were low, my weight had also increased. My doctor recommended certain things I could do to eat iron rich food on the go and suggested a few tips for weight management as well.

The basic package by Suburban Diagnostics also helped me diagnose the following:

  • FBS (PLASMA)
  • SGOT/AST
  • SGPT/ALT
  • URIC
  • ESR
  • LIPID-P
  • CREATININE/EGFR
  • UREA/BUN
  • CBC

Most of these terms were gibberish to me until I visited my doctor to understand more. It is important that we take the first step a better life by getting a preventive health check-up done. I recommend that you opt for Suburban Diagnostics as it is affordable. However, if you comfortable with anyone else, please do opt for the. The second step of course is to visit a doctor who will help you understand the reports and give you their recommendation. I also suggest that you speak to your doctor first before opting for any particular package. Besides the basic package, Suburban Diagnostics also offers a range of tests which you can find on their website.

My advice to you is this:

  1. Unburden your health through preventive health check-ups and timely consultations with your doctor
  2. Focus on maintaining a healthy lifestyle and try to strike a good work life balance
  3. Never forget the adage, health is wealth

Preventive check-ups help you #UnburdenYourHealth and live a worry-free life. I hope you too would take the first step to unburden your health like I did with Suburban Diagnostics.

Do you have any questions on preventive health care or Suburban Diagnostics? Please do comment below.

Kindly note: I strongly urge you to speak to your doctor before opting for any tests.

5 ways you can incorporate soya beans in your diet

Hey everybody

Last time we spoke about the goodness of soy proteins for our health and its various benefits. Just to recap, soy proteins help strengthen our bones, controls blood sugar levels, promotes a healthier heart by preventing high blood pressure, aids weight loss by acting as a healthy alternative to snacking and is a rich source of healthy proteins for Vegans and Vegetarians.

Soya bean is available in different forms and there are several simple ways through which we can incorporate in our daily Indian diet.

Soy Sources
Various Sources of Soy Protein

1) Tofu 

Tofu paneer
Slices of Tofu

Tofu is similar to paneer (cottage cheese) in appearance and texture. It also tastes delicious and can be used as a substitute to paneer in a variety of Indian dishes to make Tofu butter masala, Palak Tofu, Tofu Makhanwala etc. Silken Tofu is also used as an egg substitute by vegans to make tofu and vegetable bhurji.

Tofu Paneer
Substitute paneer with tofu

Want to make a tasty snack?

Cut tofu into cubes, add salt and pepper for seasoning after adding it into a bowl, pan fry it for 5-10 minutes until a brown layer appears on each cube, shift it to a bowl and bake it for a few minutes until they turn golden brown. Your crispy tofu is ready to be had with some schezwan chutney. Do remember to buy firm or extra-firm tofu to make your snack crispier.

2) Soy Milk 

Soy milk
Soy milk

Since soy is a plant-based protein, it contains very little saturated fat and is importantly cholesterol free. Fortified Soymilk available in the market contains higher amounts of calcium, vitamin D and vitamin B12. Soy Milk can be used for all our daily needs making it a perfect choice for many who dislike the taste of dairy milk and importantly for those who are lactose intolerant. You can use it in your morning tea or coffee and even make yoghurt. I particularly favour flavoured soy milk that is easily available in the market, my favourite being Sofit’s chocolate soy milkshake.

3) Soy Nuggets

Soy nuggets
Soy nuggets

Soy chunks or soy nuggets are the best vegetarian replacement for meat on your dining table. Also known as TSP or Textured Soy Protein, they look similar to meat chunks are feel much the same cooked. Their chewy quality often makes it hard to differentiate them from real meat chunks. Overconsumption of any foods have their side effects and so do soy nuggets which can have an impact on your thyroid when consumed in an excess of 30 gms on a daily basis. However, feasting on them over the weekends is perfectly fine and even a healthier alternative to animal meat. It contains the highest amount Omega-3 fatty acids among all vegetarian foods, contains proteins that exceed eggs/milk and is known to reduce risks of osteoporosis.

4) Soynuts 

Roasted soy nuts
Roasted soy nuts

Soynuts are fully matured soybeans that can be consumed in several ways. They can be served as a tasty evening snack over coffee by simply roasting them along with chaat masala. They are also available in the form of soybean butter and can be used as a spread for your morning sandwich making your breakfast healthier.

5) Soy Protein

soy powder
Protein rich soy powder

Soy powder is the pure protein extracted from soybeans and is free of fats with trace amounts of carbohydrates. The powder form makes its possible uses versatile like for example,

1)    Add it into the dough you prepare for making chappatis.

2)    Mix it in your morning breakfast cereals.

This is especially good for growing children, people engaged in sports and for the old.

As you can soya beans are not only healthy for our body but they are also available in several forms to suit every taste bud. What makes them interesting is that their bland taste makes it easy to incorporate it in several Indian recipes.

The benefits of inculcating soy into your diet are many. Don’t forget to catch up with my weight loss journey with soy proteins. Having been on the fatter side of the fitness spectrum, learning about soy was a godsend.

Probiotics: For a happy gut and a healthy body

Probiotics in India

The root cause of many diseases is simply the fact that the bad bacteria in our body increases in numbers and we fall ill. Antibiotics help us counter them but at the same time render ourselves weak. Probiotics on the other hand help increase the level of good bacteria in our body and boost our immune system. Since the past few years, probiotics in India have become increasingly popular for a healthy lifestyle and overall wellbeing of the body. We have put together everything you need to know about probiotics in India.

Table of Contents

  • What are probiotics?
  • What are the types of probiotics in India and which one is good for me?
  • What are the benefits of probiotics?
  • Why should I consume probiotics?
  • Do probiotics have any side effects?
  • Why can’t I consume more yogurt instead of purchasing probiotics in India?
  • Last words

What are probiotics?

The Food and Agricultural Organization (FAO) defines probiotics as, “live micro-organisms which, when administered in adequate amounts, confer a health benefit to the host.”

Our body is a host to billions of micro-organisms that help our body function smoothly. Hence, in layman’s terms, probiotics are good bacteria and yeast that supplement the naturally occurring good micro-organisms to help maintain our overall health.

What are the types of probiotics in India and which one is good for me?

While there are many types of probiotics available, they essentially are a part of three main groups:

  • Saccharomyces boulardii helps fight digestive problems and is a yeast that is found in probiotics
  • Bifidobacterium is found commonly in dairy products. It helps alleviate IBS or irritable bowel and improves overall gut health.
  • Lactobacillus is one of the most commonly used probiotics. It is present in fermented food like yogurt, kimchi etc and can help with improving your overall gut health.

What are the benefits of probiotics?

It is important to maintain the balance of probiotics or the good bacteria in our gut. A healthy gut means a stronger immune system that can fight bacteria, viruses, and diseases. Our digestive system is very delicate and it is essential to maintain its ecological balance. The quality of the food we eat and the water we drink can potentially disturb this balance leading to illness. Probiotics help improve the nutrient intake from the food we consume and help improve our overall digestion.

Probiotics in India are also recommended when you have fallen ill. They help to counter the bad bacteria and protect you from the side effects of antibiotics. A combination of probiotics and antibiotics will help you get better soon.

Why should I consume probiotics?

Probiotics help in maintaining the gut health and promote nutrient absorption which ensures that our body and the immune system are functioning optimally.

Good gut health is just the beginning, probiotics also help with:

  • Irritable bowel syndrome
  • Infectious diarrhea
  • Diarrhea caused by antibiotics medication

Research also shows that probiotics can help:

  • Fight skin diseases like eczema
  • Maintain Urinary tract and overall vaginal health
  • Preventing cold

It is important to note that probiotics are not a substitute for medicine. They help with prevention and are not a cure. When you are ill, it is advisable that you consult a doctor before taking probiotics.

Do probiotics have any side effects?

Probiotics are safe for consumption and tend to have no side effects. Most probiotics in India are available over the counter and are not treated as medicine. However, people who have critical illnesses or have existing medical conditions are required to speak to their doctors before consuming probiotics.

Why can’t I consume more yogurt instead of purchasing probiotics in India?

While yogurt is a healthy source of probiotics, it may not contain probiotics in the amount required for it to be effective. Certain strains of probiotics are more effective others and it is important to research on that is best suited to you.

What should I keep in mind before buying probiotics in India?

  • Strain and its benefits: Every probiotic has a different strain which has certain health benefits associated with it. Before you purchase a probiotic, you should research on medical benefits associated with the strain.
  • Dosage: The minimum dosage that you need to take is at least 1 billion CFU for probiotics to be effective.
  • CFU or Colony Forming units: CFUs are an important factor to keep in mind before buying probiotics. One should look at the CFU count nearing the expiry date and not at the time of manufacture. Over time, the probiotic count in the supplement may go down and the probiotic may not remain effective.
  • Storage and Stability: Some probiotics might have special storage requirements like keeping it in the refrigerator or away from direct sunlight. Follow those instructions carefully.

Last words

A happy and healthy gut means a stronger immune system which leads to overall well-being. Probiotics are essential to improve our quality of life.

ITIS Plus Care: Dry eye care drops

Hi everybody

As somebody who is sitting in front of her laptop for a better part of the day and spending the remaining travelling to remote corners of Maharashtra, eye care is essential for me. I have been wearing spectacles with a high power from a very young age and have always been extra careful when it comes to taking care of my eyes. Dryness in the eyes and irritation are the two issues that I face and that is why; today I would like to talk to you about ITIS Plus Care, which is a herbal nutritional eye care drops.

About ITIS Plus Care

eye care drops
ITIS Plus Care by Ozone Ayurvedics

 

ITIS is a sterile, isotonic Hydroxy Propyl Methyl Cellulose (HPMC) 0.3% containing Poly-Herbal Formulation to be used as therapeutic Eye Lubricant. It is designed to protect against eyestrain and Tear Film loss by keeping eyes moist and nourished. The eye care drops are enriched with 11 organic herbal actives and extracts. This new eye drop is a unique blend of a Poly-Herbal formulation and the polymer, Hydroxy Propyl Methyl Cellulose (HPMC) used in artificial tears to achieve their prolonged residence time on the ocular surface.

Ingredients

The herbal ingredients of the eye care drops include Honey, Gulabjal, Haridra, Nimba, Vibhitaki, Amalaki, Rasount, Haritaki, Mamira, Tulsi Patra, Pudina, Kapoor, Chandan, Bhringraja to name a few.

Price: Rs. 94 for 10ml

My review of ITIS Plus Eye Care Drops

eye care drops
Key ingredients of ITIS Plus Care

Eye fatigue, dryness, irritation, itchiness, infection, swollen eyelid, burning sensation and grittiness are some of the many eye problems that I face living in a Metro.  I am trying to move away from chemical laden products and am always on the lookout for organic and herbal remedies to problems. They say, that the best remedy for itchiness and dryness of the eyes is water and it may be true most of the times. But, there are exceptions to this rule of course and during those times I use ITIS Plus Care. As a herbal nutritional eye lubricant, ITIS Plus Eye Care Drops is a powerful antibacterial, non-irritating sterile solution, protecting against Tear Film loss, while relieving dry, irritated eyes.

It comes in a small plastic bottle and you can easily slip it into your wallet for day to day use. What I generally prefer to do is wash my eyes with water first, dab it lightly with a towel and then use ITIS. For the next 20 minutes I stay away from my cell phone and laptop and allow my eyes to relax for a bit before I get to work. I love the fact that uses ingredients like Tulsi (Basil) and Gulabjal (Rosewater) which are traditionally considered to be very soothing.

It has worked well for me all these days and it is a must-carry-everyday-to-work product for me.

I hope you enjoyed reading the review. Do let me know if you have any further queries and I will be happy to answer them. J

Please note: I was provided this product as a PR sample; my review is honest as always.

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About Munni of all Trades

KhushbooWe remember the day seven years back when were travelling in a Mumbai local trying hard to come up withe a name for our blog when struck us; Khushboo was always called a Jack of all Trades. The name stuck (with a slight modification, of course) and Minni was born. Six years, over 100 collaboration, lakhs of readers and several awards later; our love for blogging continues to grow. We continue to write on an eclectic range of topics from the funniest autorickshaw signs that we have spotted in Mumbai to how to bathe an elephant. We are true blue Munni of all Trades and we hope to continue on this joyride with our fellow Munnies and Munnas. Read More

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