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Author Archives: Vitazia Wellness

Peanut Butter Oatmeal Smoothie

½ cup rolled oats
2 tablespoon peanut butter
½ cup plain yogurt
½ cup unsweetened almond milk
6-7 ice cubes unsweetened almond milk ((or another cup of milk if freezing afterwards))
1 scoop Vanilla protein powder
1 Tbsp honey

1.  Blend the rolled oats into a flour-like texture.
2.  Add in everything else and blend.
3.  Serve and enjoy or freeze for healthy smoothies throughout the week!

Paneer Badam Cheela

1/2 cup gram flour (besan)
1/4 teaspoon salt
1/4 teaspoon red chilli powder
baking powder as required
carom seeds as required
3/4 tablespoon almond oil

For Filling
2 tablespoon paneer
1/4 teaspoon cumin seeds
1/2 teaspoon ginger
3 teaspoon almonds
1/4 green chilli
1/4 tablespoon coriander leaves

1. Mix besan, salt, ajwain (carom seeds), red chili powder, baking powder and water to make a thick and smooth batter. Keep it aside.
2. In a small bowl, mix together paneer, almond, jeera, green chilli, ginger and coriander leaves nicely for the stuffing.
3. On medium flame, heat a non-stick pan and drizzle a little oil into it. Pour the batter and spread around evenly to give it a round shape. Allow it to cook nicely from one side and then gently turn it and cook the other side
4. Put the flame to low setting. Now, grab a spoon and take some of the stuffing and put it in the center of the cheela and spread horizontally. Fold the cheela like a dosa and take it off from the pan. Serve hot!

Broccoli Palak Mutter Ki Shammi

1/3 cup and 2 and 1/2 tablespoon Broccoli
4 tablespoon spinach
1/2 tablespoon lemon juice
1 and 1/4 teaspoon Garam masala powder
1/2 teaspoon green chilli
1 and 1/4 tablespoon gram flour (Besan)
1/4 teaspoon lemon wedges
2 tablespoon peas
2 and 3/4 tablespoon Paneer
1 and 1/4 teaspoon gingersalt As required
1 and 1/4 tablespoon coriander leaves
1 tablespoon butter

  1.     Chop all the Veggies and Paneer on a chopping board. Mix them all together in a large bowl and add gram flour, salt, garam masala powder and lemon juice.
2.     Make medium-sized patties with this mixture and heat butter in a pan over medium flame. Shallow fry the patties till they turn golden in colour.
3.     Serve hot with mint chutney and laccha onion.  

Motherhood Selfcare.

Mother’s health is the most important aspects of life for ladies everywhere. No one can underestimate the benefits one can gain from eating right, exercising right and the peace and harmony it brings to your mind and body.

These easy tips are the best ways for a women to get in shape physically and mentally.

  1. Keep calm and hydrate: Staying hydrated leads to healthy physical and mental functioning. Drinking lots of water during the day is also key to keeping yourself fit from the inside out.
  2. Maintain a healthy weight: Maintaining a healthy weight is important for your overall well-being. Being underweight / overweight can significantly increase the risk of several chronic diseases and can reduce the quality of your life.
  3. Get Moving: Women must make sure to get at least 45 – 60 minutes of exercise every day to keep the heart functioning properly. Exercise improves your bone health, sleep, and quality of life.  Aerobic exercise which includes walking, jogging, bicycling and dancing are good for women’s health.
  4. Eat well, live well: Women are prone to neglecting our own dietary needs as priority is placed on taking care of others. However, you must ensure that you get all the nutrients you need from the foods you eat. Add a variety of fresh vegetables, fruits, whole grains, meat, fish, poultry, low-fat dairy products, and lots of nuts. Do not skip the most important meal of the day. Limiting foods that are high in sugar & salt. Eating smaller portions spread out over the day. Being careful about how many carbohydrates /fat you eat. Eating a variety of whole-grain foods, fruits and vegetables every day. Avoiding alcohol, tobacco.
  5. The two forgotten minerals: Apart from calcium, Zinc and Magnesium are two other minerals that are most needed by women’s bodies. Deficiency of Zinc impairs the immune system, which results in thinning of hair and acne. Magnesium, on the other hand, is most essential as it helps with sleep, bone health, and may also help in relieving premenstrual symptoms, anxiety, and migraines. 
  6. Build a support circle: Studies show that social circles of friends and family increase your likelihood of surviving health problems, increase your level of happiness and even help you live longer. The best way to build a support circle is to be a part of someone else’s support circle. That way you can be there for each other.
  7. It’s OK to say NO: Learn to say NO without feeling bad about it. The earlier you learn to say this, the better your health will be.
  8. Reduce Stress: A mantra that every woman should tell herself is “I will not stress over things today”. Making time to take a few minutes every day just to relax and get your perspective back again is something that is recommended by several studies. This can be by reading your favorite magazine or listening songs or by gardening. Also try breath in and breath out exercise.
  9. Regular check ups: Health screenings are an important way to help recognize problems in the body – sometimes even before you show any signs or symptoms. Even if you feel well, early health check-ups and screening tests can not only spot signs of serious diseases and conditions but also have a better chance of successfully curing or effectively treating them.
  10. Get your sleep: For a productive day at home, or at work, or even at the gym, it is imperative that you get a good night’s sleep. Insufficient sleep not only brings down your productivity but also affects the mental and physical state of your body and overall, wellbeing. While 8 hours can be a luxury, a minimum of 6-7 hours is vital.

Healthy eating for older people.

Generally after 50, men and women experience different health problems like dental problems, low metabolism, diabetes or other health problems that severely restrict their dietary habits. Change in physiology are known to affect nutritional requirements in a human body.

A typical balanced diet for elders above 65 years of age must have around 1400 and 1800 caloric intake respectively for women and men. senior citizens have to take extra care to ensure their daily diet is rich in proteins and fibers. A controlled amount of fat can provide energy and fresh fruits and vegetables – along with pulses, beans, nuts and seeds provides vitamins, minerals and antioxidants. This controlled combination of five major food groups can help senior citizens maintain supreme health and optimum body weight.

About 40 -55% of the calorific need must come from grains and other Carbohydrate sources with proteins at least 25-30 % and good fats about 25-30 %. Moreover, despite of knowing the fact elderly people can lose interest in eating full, healthy balanced meals as they get older. This can have serious, long-term effect on their health and well-being.

Here are 10 top tips to encourage older people to eat:

  1. Keep hydrated: lack of water can cause appetite suppression. It’s needed for all bodily functions and dehydration is a common problem in the elderly. Frequently prompting drinks, and making drinks more interesting by adding cordial (with very less sugar) call help.
  2. Keep it saucy: Linked to hydration – depending on individual preferences, elderly people (who may be dehydrated or have swallowing issues) often prefer meals with a sauce (what we call “Rasa” in Hindi ) to soften it and lubricate it’s journey to the stomach. For example, instead of making dry vegetable making it with gravy or watery can encourage elderly people to eat more. 20% of the water intake comes from food.
  3. Presentation: If food is not appetizing you won’t eat as much. Especially as elderly people can lose acuity of their taste and smell senses, they take more information from the visual cues. Spending some time on how the food looks can make a big difference.
  4. Location location location: If people have mobility issues, they may be keen to eat in their armchair or in bed. If they can get up, it’s worth encouraging people to sit at the dining table to eat, as this is a better position and allows more defined ‘meal times’ to develop. It can be more sociable and a change of scenery is never a bad thing either!
  5. Get their teeth and swallowing checked: Maybe they can’t chew properly or are in pain, which is affecting what they can eat. Soft and blended foods are better here.
  6. Offer a menu: Giving some options will give you information about the sort of thing they most want to eat. you can use this information to tailor the menu to keep in the favorites and get rid of the unloved leftovers in the back of the fridge.
  7. Keep meals smaller: People’s appetite reduces as they get older, and getting a huge plate of food can be a bit demoralizing when you are just not hungry. This can lead people to just pick at it and not try to finish it. Instead of 3 large meals a day, you could try 5-6 smaller ones, as long as they are healthy.
  8. Quality not Quantity: Making sure meals are as healthy as possible by possibly adding protein powder to drink, shredded veggies to scrambled eggs etc. and using healthy natural ingredients can all help.
  9. Supplements: Add some low sugar protein supplements with multi vitamins and mineral supplements. It helps them get the stamina for the day. You may also think of adding some enzyme supplements for better digestion. Consult your dietitian before starting them.
  10. Reduce levels of salt: Most of the sodium we need is already present in everybody foods like bread, cereals, green leafy vegetables etc. Elderly people might end of adding extra salt due to lack of taste. Make sure you avoid giving ready to eat meals to them. Excess salt leads to high blood pressure, which increases the risk to heart disease and stroke.