21-Day Nutrition Challenge to Transform your Health

*Challenge#19* 

Bored of having plain roti every day? 

Here's how you can add colour to your roti.

* Add chopped, grated, or pureed vegetables while kneading the dough. 

* This will not only enhance the colour and appearance of the roti but also improves its nutritive value. 

What vegetables can be added to roti?

*Spinach, methi leaves, carrot, beetroot, radish, cauliflower, broccoli, cabbage, etc.

Beet root roti

*Challenge #17*

Have your favorite soup for dinner. 

Soup is a cozy comfort food for the soul.  

Benefits of soup: 

* Low in calories, but high in nutrients

* Easy and tasty way to increase vegetable intake 

Note: Go for homemade vegetable-based and meat-based soups. But avoid using thickening agents like heavy cream and cornstarch.

Vegetable soup

*Challenge#16* 

Use spices and condiments to make an immunity-boosting drink.

Easy-to-prepare drinks made with ingredients in your kitchen can help boost immunity. 

Here's why - 

* Spices and condiments like cinnamon, cardamom, ginger, and turmeric have anti-inflammatory, antiseptic and antibacterial properties that fight infections. 

* Herbs like basil, ajwain leaves and mint can also be used to prepare immunity-boosting drinks.

Prepared Ajwain leaf kashayam as a immunity booster drink .I am good in preparing Kashayam .My interest in.preparing immunity drink started from teen age itself learnt from my mother .Those days I used to prepare kashaya with  small black berry leaves  and cumin seeds as a evening drink . unfortunately now those plants are rarely found .Whenever my family members get cold ,cough  indigestion , gastric , I immediately prepare different kashaya related to that  .I am feeling happy to say my MIL  once said  "You have magic in your hands " ,when she got relief from  cough after having kashaya  .I used to prepare lots of kashaya ( immunity drink ) during the times of covid.

Thank you ParentCircle for this challenge 

*Challenge#15* 

Say no to processed foods, ready-to-cook foods and carbonated beverages. 

Processed foods may taste good and maybe inexpensive. But there is a huge price to pay - poor health! 

Here's why - 

* Processed foods and ready-to-cook foods are high in added sugar, preservatives, trans fats, and low in fiber and nutrients.  

* Carbonated beverages are loaded with sugar, artificial sweeteners, and color!

Choose healthy, home-cooked foods which are not only loaded with nutrients but also love and warmth.

Challenge 15 ...

Cooking food is  my daily routine  I love home made foods. .I cook daily in morning  for break fast and prepare lunch using different vegetables, pulses, seeds ,grams etc  But My daughters love eating street food like panipuri, samosa ,kachori .I try preparing paini puri, samosa at home so that they avoid eating outside food 

*Challenge#14* 

Today’s challenge is to include flaxseeds in your diet. 

Fat is an essential part of a healthy, balanced diet. 

Here's the truth about fats - the good and the bad: 

*Good fats present in nuts (almonds, walnuts), seeds (flaxseeds, chia seeds), avocado (butter fruit), and fish not only nourish the body but also reduce bad cholesterol levels. 

*Bad fats are trans fats present in deep-fried foods, and bakery products like cakes, puffs, and muffins. They can increase bad cholesterol levels and the risk of heart disease.

Rarely I used flaxseeds in my diet .I used mix powdered flaxseeds with water and drink  This time prepared laddu by roasting flaxseeds, almond ,ground nut along with jaggery .And I am happy it had very good taste .Even imy children loved it . I also prepared Chia seeds Sharbath .This Sharbath we prepare sometimes .This flaxseeds are good for menopause problems which I came to know from  my MIL and mother as advised by doctor .Thank you team ParentCircle.

Replaced sugar with palm jaggery and used honey whenever necessary 

*Challenge #13*

Avoid refined sugar and artificial sweeteners. 

Refined sugar and artificial sweeteners have a lot of negative health effects like diabetes, obesity, poor immunity, premature aging, and even cancer. So, avoid refined sugar for a long, healthy life. 

If you have a sweet tooth, you can replace refined sugar and artificial sweeteners with jaggery, coconut sugar or date palm sugar.

                                                                                                                                                                                                                            Note: Jaggery is a natural sweetener. However, consume it in moderation because jaggery and sugar have the same calories.

Thank you  team ParentCircle .

Ad per challenge 13 , I used palm jaggery while making tea in morning and evening  instead of sugar . I reduce intake of suger nowadays .But sometimes if I have cravings I have dates dry fruits laddu .

*Challenge #12*

Not able to sleep even after a tiring day?

Let chamomile tea come to the rescue! 🥱

Slowly sip on a cup of hot chamomile tea before bedtime and it'll do the trick!☕

Chamomile tea helps you relax and fall asleep. It’s the perfect caffeine-free drink to have before bedtime! 😴

Thank you ParentCircle letting us to know benefits of Chamomile tea .I had this tea for the first time before going to bed .I had a experience of very relaxful sleep .From my past  days there were times I am tired but I was not able to sleep .Now this is the best remedy for the problems .I have also learnt this tea has good antioxidants and reduces our mood swings, cramps  during menstruation times .This is caffeine free and must try today's stressful life to keep us relaxed 

Challenge 11

Today’s challenge is to include probiotics. 

Probiotics contain good bacteria (live) that keep the gut healthy.

Here are the benefits of probiotics:

*Help improve digestion 

*Prevent digestive problems 

*Help in weight loss

*Boost immunity 

Enjoy a cup of fruit yoghurt or a refreshing glass of lassi/buttermilk to increase your probiotic intake.🥛🥛

Thank. You team ParentCircle for this challenge .As per challenge I have prepared Dry fruits Lassi . Happy tummy and happy me .

Barnyard Payasam 

Barnyard Millet 

For lunch replaced rice with Barnyard Millet 

Nutrition Challenge 9

It’s Swap Day!

Millets are an ideal alternative to white rice. 

Here's why - 

Keeps you feeling full for a long time

Controls blood sugar levels  

Improves digestion as they are high in fiber 

Are rich in vitamins, minerals and, antioxidants 

You can choose any millet - foxtail millet, barnyard millet, and little millet

Thank you Shirley for information on Millets . As a nutritional challenge on Millet I have used Barnyard Millet .I am using it for the first time which I got as gift from Tanjavore delta products for participating in the contest .

So Today is Barnyard day for me

I have replaced my staple food rice with Barnyard Millet along with Brinjal Eengaj and tomato rasam .

I also prepared Barnyard Millet Payasam .My family were happy to taste it .

I am thankful to our Team parentcircle (nutritionist Shirley )for giving this opportunity and also explaining nutrition benefits of millets 

Day 6 Keep Hydrated 

My Hydration manta is drinking tender Coconut water .It is my all time favourite .It has lots of nutritional value and keeps me refreshed.

Day2

Vegetables cutlet

1. Yesterday i made Halim seeds payasam. Its not in the list of nutrition challenge but its different so i m sharing this..

Day 7 .. Nutrition Challenge for Day 7 Snacking on banana before walk or 10 mins before exercise is good source of energy 

My favorite fruits

Day 5 Snack smart --FoxNuts (Makhana )

Day 5 Snack smart 

FoxNuts (Makhana ).

I am happy to taste FoxNuts for the first time .Very nice taste   

Day 4 fruit salad

Day 3

 Go green with Veggies 

Prepared MaSoppu ( mixed green leafy ) 

Gravy for lunch 

My Day 2 Salad

My dose of protein rich breakfast: Chicken Egg Roll 

Day 2 is Color your plate with healthy colorful salad 

Hi,  Thank you team Parent Circle! Enjoying this nutrition challenge and learning so much! Here is a pic. of the protein breakfast I made for myself and family. 😊

Hi

     Feeling happy to participate in 21 day Nutrition Challenge.

First day is Protein Power. Having Protein rich breakfast makes us energetic whole day by reducing our cravings for other unwanted junk food . As a day 1 challenge I prepared peas-corn pulav for breakfast .Peas and corn is rich source of protein. Milk is complete food which makes complete healthy breakfast.

Day 1 - My protein-rich   breakfast - Oats and nuts