Make the most of your breakfast with these delicious high-powered, protein-rich pancakes with wholesome paneer filling!

These healthy pancakes made from red lentils (masoor) and paneer filling offer a high source of protein to kickstart your day. They can be had for breakfast, lunch, or dinner and are best enjoyed with raita, chutneys, or any pickle of your choice.

Also known as masoor chilla, this recipe is quick and easy to make and does not require fermentation. This recipe is ideal for those who are on the go and are looking for a healthy and quick breakfast meal.

Chilla is the Indian version of savory pancakes made from unleavened batter and is gluten-free. There are many recipes you can follow, incorporating a variety of flours, grains, millets, or lentils.

Are Proteins Good For Me ?

• Proteins are the building blocks of life and form a very important food group. 

• Every cell in our body contains proteins, from hair to nails.

• Proteins help our body in cell and tissue formation, cell growth, and cell renewal.

• It helps to boost our immunity and aids in healthy digestion.

• It ensures muscle development and releases energy to fuel our body. 

• It is important for growing children and expectant mothers to include proteins as part of a daily healthy diet. 

• A protein-rich diet is also helpful for people on a weight loss journey and beneficial for the muscle recovery process after exercise.

• Proteins included during breakfast are important to help restore nutrients in our body, especially after the “night long fasting” hiatus. 

• The recommended daily amount of protein is 1 gm per kg of your ideal body weight. To check your ideal body weight you can use a BMI calculator which uses your gender, weight, and height.

Red lentils (masoor) are a very nutritious and popular legume consumed worldwide. In the Indian subcontinent, it is cultivated extensively and consumed mainly by vegetarians. They are red in color, split, and without skin. When cooked they turn slightly golden and have a mild earthy flavor.

Red lentils offer an impressive nutrient composition, not only with an impressive amount of protein but also a rich source of iron, dietary fiber, and vitamins A, C, and E.

These vitamins are essential for eye and skin health, strengthening our muscles, and promotes healthy digestion. Red lentils are also pro diabetic, helping control sudden sugar spikes.

Paneer is another source of healthy protein and is also high in calcium, vitamins, minerals like iron, potassium, and vitamin B. The nutrients in paneer are beneficial for maintaining good skin, and better bone health. It is also good for memory and brain health. Paneer has the added advantage of soaking up any flavor and making it an ideal combination with a variety of different cuisines.

Paneer Filling Alternatives: 

Potatoes/Sweet Potatoes- Potatoes, although high in carbohydrates, are easily available, versatile, and loved by everyone.

Vegetables– Mix cauliflower, carrots, cabbage, or capsicum in a processor and use it as a filling according to your flavor preference.

Salad– If you prefer not using a filling you can enjoy any dish with a simple salad of cucumber, onion and tomatoes with grated carrots. 

How to Make a Protein Rich Pancake

• Preparing the batter: Thoroughly wash the red lentils/masoor. Keep the washed lentils aside in a bowl and leave to soak for 10 minutes. Once soaked, put the lentils in a blender with grated ginger, chopped green chillies, and ½ cup of water. Blend until consistency is smooth. Now add the asafoetida and fennel seeds, add ¼ cup of water to the blended mixture and blend until smooth. It is advised to blend in two batches to achieve a smooth texture. A total of ¾ cup of water is required.

• Once you are happy with the consistency of your batter, empty the batter into a clean bowl and add 2 tablespoons of chickpea powder (besan), turmeric, and salt. Mix well with the batter.

• For the paneer filling:  Heat a pan and pour peanut oil. After a couple minutes, add chopped onions, chopped capsicum, chopped or grated garlic and salt. Sauté lightly and add pav bhaji masala (optional). Take the paneer and mash it using a fork or grate and then add the mashed paneer to the pan. Now add chopped tomatoes and mix the ingredients lightly.

• Keep cooking on low heat until the water evaporates. Once the water has evaporated, keep aside till the pancakes/chillas are ready.

Making the Pancakes/Chilla

• Take the batter you prepared earlier, and heat a skillet/tawa, and grease it with peanut oil. Keeping a low, pour 1/3 cup of batter on the skillet and spread it evenly in a circular motion. Cover and cook for 5 minutes on each side and pour oil/butter/ghee if the batter gets too sticky.

• Cook the pancakes till both the sides are lightly toasted. Remove the pancake from the flame and gently lay it on a plate. Keep repeating the process until all of the batter is used. 

• Take 2 to 3 spoonfuls of the prepared paneer filling and spread it over or on half the cooked pancake. Gently fold the other side of the pancake covering the paneer filling.  Repeat the filling process with the remaining pancakes and paneer.

How to Make the Yoghurt Dip

• You will need to start with ½ cup yoghurt, beaten until smooth. Then add 2 to 3 tablespoons of water to thin down the consistency. Add ½ teaspoonful chaat masala. If chaat masala is not available, you can always add ½ teaspoonful roasted cumin powder and salt (as per taste). Mix the yoghurt and the spices thoroughly.

The Finishing Touch

Garnish the pancakes/chilla with chopped coriander and serve warm with cut lemon wedges and onion slices. 

Your delicious protein-rich pancakes are now ready. Enjoy this flavorful, quick, and easy meal for breakfast, lunch, or dinner.

High Protein Pancakes with Paneer Filling

Recipe for 12 -14 Pancakes

Cooking Time: 45 minutes

Preparation Time: 20 minutes

Cuisine: Indian Main

Author: Healthy Nidhi 

Ingredients

1 cup split red lentils/masoor

2-3 green chilies finely chopped

A small piece of ginger, chopped or grated

2 tablespoons of chickpea flour (besan)

1/2 teaspoon of turmeric powder

A pinch of Asafoetida (Hing)(optional)

A teaspoon of crushed fennel seeds (optional)

Salt to taste

Peanut oil for cooking

Paneer Filling

½ cup finely chopped onion (medium)

½ cup finely chopped capsicum (small)

1 teaspoon garlic

350 grams paneer (see notes)

2 tablespoon Pav Bhaji Masala (see notes)

½ cup chopped tomatoes

Salt to taste 

2 teaspoons of peanut oil

Sauce

½ cup vegan yogurt

1 teaspoon chaat masala

To Serve

Onion slices

Lemon wedges

Chopped coriander

Method

• Wash and soak the lentils for 10 minutes. Add the ginger and green chillies, and ½ cup of water. Blend until smooth. Add fennel seeds, asafoetida at this stage if using for better blending.

• Blending in 2 batches is advisable for a smooth paste consistency . Add a total ¾ cup water into the mixture.

• Empty the batter into a bowl and add salt, turmeric, chickpea flour (besan). Mix well until smooth.

• Heat a skillet at low heat and add peanut oil.

• Pour ⅓ cup of batter on the pan and swirl it around to make pancakes.

• Cover and cook for 5 minutes.

• Carefully flip and cook the other side. Add peanut oil if the batter is sticky.

• Stuff each pancake with the filling, chopped onions, and garnish with coriander. Serve warm with yoghurt dip and lemon wedges.

Paneer Filling

• Heat a pan and add peanut oil.

• Add chopped onion, chopped capsicum, chopped garlic, salt, and stir.

• Add the pav bhaji masala if using.

• Add the mashed paneer with a spoon.

• Add the chopped tomatoes and mix.

• Cook till the water in the mixture evaporates.

• Keep aside to cool until the pancakes are ready.

Yoghurt Dip

• Take ½ cup of yogurt (your choice)

• Add 2-3 tablespoons of water to thin it down.

• Add chat masala or roasted cumin powder and salt and serve along with the pancakes.

Helpful Tips:

• Use moong dal (split green gram) if split red lentils are not available, though the quantity and texture may vary.

• This batter is a little sticky so remember to grease the pan before cooking.

• Use a ceramic coated pan or a well-seasoned cast iron.

• Mustard oil can be substituted if peanut oil is not available.

• Pancakes are tricky for beginners so it’s acceptable to spoil your first attempt.

• For the filling, you can use either, tofu, paneer (cottage cheese), boiled eggs, or potatoes.

• In case pav bhaji masala is not available try sambhar masala or Szechuan sauce. For variation, you can even try some curry powder

Crafted by: Nidhi  for Happily Health

Conducting a health assessment is often the first important step in identifying the person’s problems, their medical needs, and how the healthcare system should address them. It varies in scope and length, can be completed during or between office visits, online or offline.

The Importance of Regular Health Assessment

Various studies have suggested that death from heart diseases, stroke, Cancer, or Diabetes can be prevented by following a healthy diet, regular exercising, and quitting smoking. Every year thousands of lives, their time, and capital are claimed by diseases preventable in nature. Therefore, it is essential to undertake periodic health assessments.

In situations where there is a family history of cardiovascular diseases, Diabetes, higher BMI, etc., one must get a preventive health check-up every 6 months, recommended by a senior doctor who is well-versed with your regular check-up. Genetic analysis and Cancer screening are required in patients with a family history of the disease or those who use tobacco in any form. The human body changes every fraction of a second, and the more frequent the preventive check-up, the better is the outcome with adequate interventions.

Based on the assessment results, your medical care provider will steer you to manage your health. Taking charge of your health may include incorporating regular exercise and a healthy diet in your routine, preventive medication before the onset of any potential chronic disease, or medicine to manage any ongoing health conditions.

Components of a Health Assessment

A comprehensive health assessment includes a general survey, an analysis of medical history, and a complete physical examination, along with self-reported symptoms. This health assessment seeks to measure and provides an insight into someone’s physical and mental vitals. Health assessments are used to obtain the baseline data about patients and build a rapport with them to build a trusting relationship and ease their anxiety.

The general survey comprises minor details such as age, height, weight, hygiene, gait, build, and posture. Major details involve the extent of tobacco use, level of physical activities, stress, sexual practices, alcohol usage or addictive actions such as substance abuse or gambling, symptoms of anxiety or Depression, the presence or absence of emotional support, sedentary lifestyle, history of bullying, physical abuse or violence, and overall health and well-being.

To summarize, health assessments comprises the following components:

1. Collection of information including medical history;

2.Investigations as per requirement;

3.A comprehensive evaluation of a person’s physical, mental, and emotional well-being;

4.Recommendation of appropriate medical or surgical interventions;

5.Providing information and advising the person concerned; and

6.Maintaining records and offering a written report of the health assessment to the undertaker.

Who Should Take a Health Assessment

Health Assessments are carried out to obtain a general understanding of your health, including physiological, mental, psychological, and sexual well-being. It enables you to be proactive towards the state of health and prevents the onslaught of any disease. But who are these health assessments meant for? And, what should people of specific age groups get tested for?

1.For children over the age of 3 and under the age of 5, receiving childhood vaccination and undergoing routine checkups is the norm.

2.Up to the age of 17 years, in the absence of any chronic disease, it is pertinent to assess adolescents for anomalies in sexual health and related behaviors.

3.For people belonging to the age group of 18 to 39, annual health screenings are a must. A typical yearly screening includes checking weight and height, cholesterol, blood pressure, diabetes, skin, Depression, immunizations, blood tests for a complete blood cell count, thyroid, Liver Enzyme markers, Plasma Glucose, and sexually transmitted diseases.

Women of this age group must undertake breast examination, Pap Smear test for Cervical Cancer, and an HPV vaccine if not received as an adolescent. Men must opt for a testicular exam.

1.Men and women between the age group of 40-64 must undergo Colorectal Screening, Lung Cancer, Osteoporosis, Depression, Colonoscopy, and be administered annual Flu shots. Additionally, women must undergo Pelvic examination, Mammogram, and annual Blood Culture; and men must undertake a Prostate examination, especially in the presence of risk factors.

2.For people over 65 and more, it is essential to evaluate the overall health, including examining Colorectal Cancer, Rapid increase or decrease in weight, Depression, and a sense of orientation with their surroundings.

Different Types of Health Assessments

Depending upon the particular needs, a medical practitioner might conduct assessments for people belonging to different age groups. It can be classified in terms of the length of the evaluation.

1.A brief health assessment is a simple one that can be concluded within or less than 30 minutes.

2.When you need more than just a brief assessment but not complex enough to warrant a longer one, a Standard health assessment is employed, which may extend up to 45 minutes.

3.A Long health assessment is conducted when there are complex health issues to deal with. It usually takes an hour to complete.

4.A Prolonged health assessment is a complex one where you need a preventative healthcare plan that exceeds an hour. Based on the tests you need to undertake, your medical care provider will inform you about the time duration you need to set aside for the assessment.

Traditionally, these health assessments would take place at a hospital or diagnostic centers. But the current times have propelled people to carry out health assessments at home.

How to Conduct a Health Assessment at Home?

Home health assessments allow capturing social and environmental factors that may influence health but are not detected in a clinical environment. Very often, the information contained in medical records does not represent a person’s physical health, insights on their behavior, or social conditions. One way of conducting the health assessment at home is to have qualified physician assistants or nurse practitioners reach out to the person concerned and carry out a comprehensive health assessment to provide the missing clinical data. This process can drive quality and care management initiatives to ensure that their clinical risk burden is accurately captured and substantiated for the purpose of risk adjustment. Another way of conducting a health assessment at home is to do it yourself by answering online questionnaires honestly.

A health assessment is an accurate judgment of mental, physical, and quality standards of a person’s life. In a healthy at-home assessment, depending upon your age, you need to ask yourself questions about –

1.General health condition;

2.Ability to carry out daily living activities;

3.Any sense of unease or discomfort in any part of the body;

4.Ability to remember details;

5.Whether you need additional support for personal care and many more.

This will help you or your healthcare practitioner to identify the risks involved. There are 4 broad categories that a person needs to test him/herself upon:

1.Physical Health: This involves asking a person to list symptoms they have experienced between the last 6 months until recently. These symptoms must include eyes, ears, nose, head, throat, lungs, chest, musculoskeletal, psychological, heart, gastrointestinal, neurological, balance and mobility, and dermatological.

2.Nutrition: This comprises checking the Body Mass Index (BMI) of a person. If there is a rapid loss or gaining of weight, there could be a problem with nutrition.

3.Self-Care: It is gauged on a person’s ability to carry out their daily activities such as bathing, toileting, dressing, eating, transferring, grooming, cleaning activities such as washing the dishes or doing laundry, managing household bills from electricity bills to grocery or paying taxes.

4.Mental Health: This involves gauging if a person has symptoms of depression or anxiety if they suffer from feelings of low self-esteem, a sense of loss, a lower functionality in their daily life, and their ability to social networking.

Whether done at home or a health center, any given health assessment must include all aspects of life, such as physical, mental, social health, and lifestyle. It can help in keeping the risk factors in check and facilitate a quality life. It is an excellent way of addressing health concerns beyond the realm of your regular physician appointments. These assessments are most helpful when scheduled every six months. Stay at the pink of your health with regular health assessments.

Causes of Sleep-Maintenance Insomnia

Midlife is often a time of psychological stress associated with a variety of factors in one’s life. Such stress accompanied by possible health problems such as depression may result in chronic early morning awakening and the inability to get back to sleep. With progressing age, the normal sleep cycle of a person becomes shorter and they spend lesser amount of time in deep sleep. Irrespective of the initial cause, difficulty in remaining asleep may often lead you to worry about not getting enough rest for the upcoming day. Absurd, isn’t it? To be worried and stressed about a day which has not even begun yet! This further interferes with your sleep and results in a vicious cycle.

Remedies

1. Practicing sleep hygiene and developing habits that promote healthy sleep cycles

– Stay away from stimulants such as caffeinated beverages after 5 p.m., consumption of alcohol less than 2 hours before bed-time, smoking or secondhand smoke.

– Avoid naps during the day.

– Get regular exercise.

– Try to maintain a regular sleep-and-wake schedule.

– Keep the bedroom cool, dark, quiet, and free from disturbances such as the television or computers.

– Finish dinner several hours before bedtime.

– Avoid exposure to a blue and green light from your alarm clock, phone, tablet, or computer as they can make you feel more alert.

– Avoid activities that might cause stress, such as work or emotional discussions before bedtime.

– Minimize nighttime trips to the washroom by limiting the consumption of fluids before bedtime.

– Some experts also recommend sleep re-training or staying awake longer to ensure sleep is more restful.

2. Cognitive Behavioural Therapy (CBT)

CBT is an effective treatment supported by empirical evidence, for chronic insomnia which produces sleep improvements that are sustained over time. CBT for insomnia is usually a brief treatment comprising of 4-8 sessions which may be administered in groups or individually. Research has shown that CBT is highly effective for older adults and may provide for better long-term management of chronic insomnia as compared to pharmacotherapy or sleep medications. There have been at least seven published randomized controlled trials with older adults that compared CBT to no-treatment or placebo treatments. All of these studies showed that CBT was associated with significant improvements in sleep-wake cycles compared to control treatments. In addition to the above, several small studies suggest, online CBT programs/CBT apps which teach good sleep hygiene, relaxation techniques, and other strategies can help people with insomnia, sleep better.

A good night’s sleep paves the way to a good day and vice versa. A balanced approach including good health habits such as a healthy diet, regular exercise, and stress reduction, and good sleeping habits at night, is the best way to get the sleep you need.

Reviewed by: Dr. N. Nayak, MBBS, MD

PCOS or Polycystic Ovarian Syndrome is a hormonal imbalance that affects women during their childbearing years. Around 3.7 – 22.5% of women of this age group suffer from PCOS. Many women are unaware of this syndrome. In a research finding, up to 70% of women with PCOS hadn’t been diagnosed.

The ovaries are the reproductive organs of a woman. They are responsible for producing hormones known as estrogen and progesterone. They are responsible for regulating the menstrual cycle. Male hormones called androgens are also present in small quantities in the ovaries.

Every month the ovaries release eggs or Ovum that are fertilized by a sperm, the male reproductive cell. This process of monthly release of eggs is referred to as ovulation. The Follicle-Stimulating Hormone (FSH) and Luteinizing Hormone (LH) are responsible for controlling Ovulation. The FSH stimulates the ovary to produce the egg whereas the LH stimulates the ovary to release it. When the amount of male hormones increases or there are cyst formations in the ovaries, it is termed as Polycystic Ovarian Syndrome. It affects the ovulation and therefore, the menstrual cycle, which then becomes erratic or irregular.  

Polycystic Ovarian Syndrome or a group of symptoms affects ovulation. The word ‘polycystic’ means ‘many cysts.’ Tiny fluid-filled sacs or cysts grow inside the ovaries, each containing an immature egg. The eggs never reach the stage of maturity, and hence, do not ovulate. 

The absence of ovulation affects the progesterone, estrogen, FSH, and LH levels. Estrogen and progesterone levels are negatively impacted as their count decrease, and androgen levels go higher than usual. 

Symptoms

Since women are often unaware of their symptoms, women begin discovering their PCOS only after gaining a lot of weight or having trouble conceiving. PCOS can disrupt the regularity of the menstrual cycles, leading to a fewer number of periods. 

While weight gain, hair growth, acne, and dark skin patches are some of the symptoms of this condition, the most common symptoms include –

1. Irregular menstrual cycles: The absence of monthly ovulation prevents the uterine lining from shedding every month. Women with PCOS may, at times, get fewer than eight periods annually.

2. Intense bleeding: In the absence of monthly cycles, the uterine lining builds up for a longer duration and leads to heavier-than-normal bleeding. 

3. Dense hair growth: Women with PCOS experience abnormal hair growth on their face and body. This condition is also known as hirsutism.

4. Acne: Androgens can cause breakouts on the face, chest, or upper back and make the skin oilier than usual.

5. Weight gain: Women suffering from PCOS are either obese or overweight. 

6. Hair thinning or baldness: Hair on the scalp gets thinner, and hair fall becomes common.

7. Skin darkening: Women with PCOS witness dark patches in the body creases such as the neck, under the breasts, and groin.

8. Headaches: Hormonal changes in some women trigger headaches.

Diagnosis

Doctors diagnose PCOS if a woman has at least two or three significant symptoms, such as irregular menstrual cycles, ovarian cysts, and high androgen levels. Blood tests, a pelvic examination, and a lower abdominal ultrasound can confirm the diagnosis.

Secondary symptoms such as weight gain, acne, facial hair, and excessive body hair growth also contribute to the signs. Blood tests determine the higher-than-normal level of androgens. One can also check for insulin, cholesterol, and triglyceride to assess the risk of related conditions like diabetes and heart diseases. A pelvic examination can evaluate problems in the ovaries or other parts of the reproductive tract. An ultrasound uses sound waves to track the abnormal growth of follicles and other problems inside the uterus and ovaries. 

Why Yoga Works Against PCOS and Helps to Prevent it?

Yoga is a way of life. It is not merely an exercise. It refers to a philosophy that forms the core of a lifestyle. The philosophy that yoga is based upon helps you achieve harmony with your mind and body, thoughts, and emotions – your entire being. 

This holistic and harmonious way of living elevates the quality of every aspect of your life – be it healthy living, having better thoughts, a positive frame of mind, or just being content. PCOS is simply one of the lifestyle disorders that yoga can help manage and positively affect. 

Precautionary Tips While Performing Yoga

Yoga has multiple health benefits. But if you are a beginner, you need to be extra careful while practicing it. Yoga is not a high-impact or high-intensity exercise, but it does require a lot of flexibility. Since it involves using all the muscles and joints in the body, you must be aware of the imminent cramps and aches. Here are a few safety measures you must take while performing yoga:

1. Use a yoga mat for all the essential asanas wherein you need to sit on the floor. It will prevent you from falling or slipping off.

2. Wear stretchable clothes to aid your flexibility. Yoga improves body flexibility, but you cannot twist or bend properly if your clothes keep posing a hurdle. 

3. Do not push your limits. If you are unable to perform an asana correctly, do not push yourself too much. Listen to your body.

4. Put on some ambient, nerve-soothing music. Yoga is not just about relaxing your body but also about calming your mind and emotions. Soft, instrumental music is ideal for yoga.

5. Take a light meal, if you must, before a yoga session. Attempting a workout on a full stomach can cause nausea, vomiting, cramps, or acid reflux. 

6. Yoga doesn’t make you sweat a lot, but it is essential to keep yourself hydrated. It is ideal for taking two sips of water after every asana. 

7. Get the sequence right – perform asanas, pranayam, and then dhyana.

8. Keep your phone aside. Disconnect from work or stress-causing agents to reap the maximum benefits. 

7 Yoga Poses for preventing PCOS

Here are seven yoga postures that can help prevent PCOS, relieve anxiety and stress:
1. Baddhakonasan or Butterfly Pose affects the groin area’s inner thighs, muscles, and abdominal cavity organs. It is noted to regulate the ovaries’ function and soothe the menstrual cycle.

2. Supta Badhakonasana or Reclining Butterfly Pose is a variation of the Baddhakonasan and is known to have similar benefits.

3. Bharadvajasana or Spinal Twist helps women with PCOS strengthen their spine and release stiffness. It eases shoulder stiffness, massages abdominal organs, and improves digestion.

4. Chakki Chalanasana, or moving the grinding wheel, has several benefits. This yoga posture massages the kidneys, liver, pancreas, and reproductive organs.

5. Padma Sadhana is a series of yoga postures – Cobra Pose, Superman Pose, Bow Pose, and Boat Pose – that work and strengthen the entire body. It is considered beneficial for women with PCOS. 

6. Surya Namaskar improves blood circulation in the body, benefits the hair and skin, and substantially reduces anxiety. 

7. Shavasana or Corpse Pose is a relaxing posture that marks the end of your yoga session. In PCOS, the more you relax and ease yourself, the better you feel.

4 Yoga Pranayama Exercises for preventing PCOS

Breathing is pivotal to any exercise or set of exercises. Yoga has a separate set of Pranayama or breathing exercises that concentrate on different breathing techniques. Here are four Pranayama that can help prevent PCOS. 

1. Yoni Mudra

It is a hand posture that represents the female vagina. Seated in a padmasana posture with hands joined in the yoni mudra and deep breathing helps manage PCOS. It regulates the functioning of your reproductive organs.

2. Nadi Shodhana

This Pranayama is the alternative to inhaling and exhaling through the nose’s nostrils in slow continuous cycles. It helps strike a balance between different hormones and the male and female energies of the body. 

3. Bhramari

PCOS takes a mental toll. It is, therefore, essential to calm yourself down. Closing your eyes, placing both palms on your ears, drawing a deep breath, and exhaling slowly while humming is the best way to relax. 

4. Kapalbhati

It is the best breathing exercise for weight management. This Pranayama is known to demonstrate a high impact on the abdominal muscles. It is an excellent breathing exercise for women with PCOS.

Benefits of Yoga for Prevention of PCOS

Yoga is a way of life that has been adopted worldwide to prevent and cure different ailments. It is practiced along with meditation. Practicing yoga is beneficial for managing PCOS in the following ways – 

1. Yoga is preventive. Practicing it can prevent the onset of PCOS.

2. It is inexpensive and costs nothing.

3. It is non-intrusive.

4. It has no side-effects except the positive, healthy feeling. 

5. It improves sex hormones that regulate menstrual cycles. 

6. Yoga has a positive impact on cholesterol and insulin levels.

7. It is more effective than conventional physical exercises in improving insulin resistance, improving glucose and lipid.

8. It reduces stress and anxiety and calms your mind. 

Disclaimer

These are suggested yoga asanas to prevent PCOS. This article is meant to aid your yoga practice and is not a replacement for a yoga instructor’s guidance. 

As always, please do consult your Doctor/Physician before beginning with any exercise regimen. They will be in the best position to guide you about what you can or cannot do, given your age, health status, physical fitness levels, and other conditions unique to you.

The commonly known benefits of eating fruit include:

1.Lowering of blood pressure

2.Reduced risk of heart disease/stroke

3.Lower risk of eye problems

4.Reduced risk of obesity and diabetes

5.Healthy digestive system

6.Optimum blood sugar levels

7.Decrease in bone loss

8.Protection against certain types of cancer

Juicing Fruits

Some people prefer fruit juice to whole fruit. You may have also heard that fruit juice allows your body to absorb nutrients better than whole fruit. However, there is NO scientific evidence to suggest that extracted fruit juice is healthier or has more benefits than eating whole fruit.

On the contrary, whole fruits contain healthy fibre, most of which is lost while juicing the fruit. This deprives your body of the various benefits of fibre such as:

1. Prevention/ relief from constipation

2. Promoting gut health

3. Maintaining a healthy weight

4. Lowered risk of diabetes, heart disease and some types of cancer

5. Reduced risk of chronic illnesses

6. Help in reaching early satiety (makes you feel full)

You may consider juicing if you do not enjoy eating fruit. This can be a helpful method to add fruits to your diet, which you otherwise may not eat. However, try to blend your fruit instead of juicing them. This ensures that your drink contains all the edible parts of the fruit along with all the healthy nutrients and fibers.

Tip: Blend/ juice only as much as you can consume at a time. Harmful bacteria can grow very quickly in freshly blended fruit.

Diabetes and Fruits

It is a common myth that diabetic patients should steer clear of certain fruits because they are “too sweet” or contain sugars. While it is true that some fruits tend to be sweeter than others, that does not mean you can’t eat them if you’re a diabetic.

Your blood sugar levels are determined by the total amount of carbohydrate you consume. It does not take the source of the carbohydrate (which food it came from/starch or sugar) into consideration.

Most fruits have a low-medium glycaemic index. This means that they do not lead to a sharp rise in blood glucose levels, like other carbohydrate rich foods such as white bread which has a high glycaemic index.

To assess the effect of fruit on your blood glucose level, it is especially important to consider portion sizes. An average serving of fruit should contain around 15 grams of carbohydrate(similar to a slice of bread). An ideal serving size would thus depend on the carbohydrate content of the fruit. It does not matter whether you eat a fruit with high or low carb content. As long as the serving contains 15 grams of carbohydrates, the effect on your blood sugar levels remains the same.

You can consider opting for the following fruit servings which contain 15 grams of carbohydrates:

1. 1 ¼ cup of strawberries

2. ½ of a medium sized apple

3. ½ of a medium sized banana

4. 1 cup raspberries

5. 1 cup blueberries

6. 1 cup cubed muskmelon 

7. 1 cup blackberries

All fruits contain nutrients, vitamins, and minerals that may help prevent heart disease, cancer and other illnesses. Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. Some examples of the common nutrients found in fruits are Vitamin C, Vitamin A, dietary fibre, potassium, and folate. Examples of fruits rich in some specific nutrients are:

– Vitamin A: muskmelons, tomatoes, mangoes

– Vitamin C: oranges, strawberries, tomatoes, kiwis

– Potassium: bananas, raisins, muskmelons

– Fibre: apples, strawberries, raspberries

The most effective way to include all the various nutrients into your diet is by eating different coloured fruits. There are 5 main colour groups for fruits and vegetables. Some examples of fruits from the various colour groups have been given below: 

– Red & Pink: cherries, cranberries, pink grapefruit (called “chakotra” in India), pomegranates, red apples, red grapes, strawberries, tomatoes, watermelons, etc.

– Blue & Purple: blackberries, blueberries, black currants, dates, grapes, plums, prunes, purple figs, raisins, etc.

– Yellow & Orange: apricots, muskmelons, mangoes, oranges, papaya, peaches, pineapples, pumpkins, tangerines, etc.

– White: banana

– Green: avocados, green grapes, pears, kiwis etc.

Eat from as many color groups as you can every day! Remember to spread out your fruit intake throughout the day so you do not end up eating a lot of carbohydrates in a single sitting.

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Source: Vigyanprasar

Click here for full article

Source: Vigyanprasar