Food as Medicine-to maintain, prevent, and treat disease | The Power of Mindful Eating

Before we dive into the main course, however, here are a few observations on food and health throughout the ages. You may recognize some of the quotes :

When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need.

Each patient carries his own doctor inside him.

We need every doctor to become a nutritionist and to know how food impacts the conditions he or she sees inpatients every day.

The father of medicine, Hippocrates believed that illness stemmed from inadequate nutrition and bad eating habits and that if people were to learn good eating habits then optimum health would be restored.

Besides breathing and sleeping, eating is life’s most vital activity. We cannot sustain ourselves without eating.  But we seem to have forgotten this, spending very few hours (or even minutes) gathering, preparing, and eating food.

Food as a Preventative Medicine to keep us Healthy

It’s estimated that 80% of disease can be tied to food and lifestyle choices.

Overall, seeing your food as medicine helps you make better decisions about what (and how) to eat in order to make the best decisions for your own wellbeing.

There are many factors that culminate to bring about diseases such as stress, nutrition, hormone balance, the health of our gut, and the importance of detoxification and food.

How A Food As Medicine Approach Can Help Prevent Disease

What we eat is the main culprit behind many chronic diseases, and eating a healthier diet helps prevent and treat the most common of these debilitating conditions.

Take for example Irritable Bowel Syndrome (IBS). It is a relatively modern condition, which impacts over 25 million people in the US alone. The majority of them spend money on various over-the-counter drugs, specialized treatments and doctor visits — a multibillion-dollar industry. Yet, IBS is completely curable within a month of eating right. No need for long-term ineffective treatments, no extra spending. Just plain, simple, good food.

Potassium helps to maintain healthy blood pressure. Dietary fibre reduces cholesterol levels in the blood. Folic acid helps the body produce red blood cells, and vitamins are building blocks used throughout the body.

Fueled by a healthy diet, the body is more resilient. A strong immune system is great for fighting infections short term, but if the immune system is constantly triggered, it can create chronic inflammation. Chronic inflammation is a factor in diabetes, obesity.

For people with diabetes, living well means keeping blood sugar levels in a normal range. Too much sugar in the blood and they risk damaging their kidneys, eyes and vascular system. Too little, and they could pass out or slip into a diabetic coma. There is an abundance of research that shows how managing diet is essential for sustaining healthy blood sugar levels.

On the flip side, the saturated fats and sugars in highly processed foods can trigger a cascade of events that may leave us sleepy, tired and craving more food. High-fat and high-sugar foods contribute to obesity and increase the chance of developing type 2 diabetes.

What does food do in our bodies?

The food we eat gives our bodies the “information” and the materials they need to function properly. If we don’t get the right information, our metabolic processes suffer and our health declines.

If we get too much food or food that gives our bodies the wrong instructions, we can become overweight, undernourished, and at risk for the development of diseases and conditions.

In other words, nutrients give our bodies instructions about how to function. In this sense, food can be seen as a source of “information” for the body. 

Food gives us energy and allows us to think, move, and prosper. But we are no longer attentive to the impact of food on our functioning. Our food preferences and choices are now influenced more by food companies, ad campaigns, and the notion that “faster is better.”

We don’t always (or perhaps even often) pick foods based on what our bodies need for optimal wellness. Our busy lives and stress prevent us from taking the time to really nourish body and soul. We eat for convenience, not health.

What eating Mindfully means

Eating a mindful/conscious meal means completely focusing your mind on the ‘process’ of eating. You take it moment by moment and focus on the here and now. You begin by looking at the food, noting the different colours and shapes. You really see what is in front of you. You also become aware of the manner in which you reach for the spoon and fork.

Food doesn’t automatically end up in your mouth. Your entire body is involved in getting it there, from ingredients to atmosphere, whether appealing or appalling, both the psychological mood and the physical accessories that surround you when you eat may influence the way in which you metabolize food and in turn your health and wellbeing.

Mindful eating is a skill that you can acquire if you do it enough. When you move from emotional eating to mindful eating, you’ll feel much better because you’ll be taking care of yourself. You’ll know you’re in charge and, therefore, you’ll be able to stay in control of your body.

Mindful eating means being conscious of your food choices and how the foods you eat affect every level of your existence, from your body to your mind, to your spirit, to the world you live in.

How does mindfulness help?

1. If we begin to pay attention to how specific foods impact our body, we can start to make better choices about what foods to buy and eat.

2. If we pay attention as we eat, we are likely to eat less and to better digest what we eat.

3. We are participating in an activity that replenishes us. By eating, we are literally providing our body with the material – physical and mental – to “build” ourselves.

The way to conscious eating begins with the intention: choosing to eat consciously at each meal. Keeping the intention alive is a great way to achieve mastery over self.

To eat consciously, we need to work from the inside out. We begin by going beneath our habitual relationship with food and getting to know the energetics of food and digestion.

It is our own digestive experience that determines whether what we eat is supporting our body’s metabolic processes or disrupting them.

Thinking about food in this way gives us a view of nutrition that goes beyond calories or grams, good foods or bad foods. This view leads us to focus on foods we should include rather than foods to exclude.

Instead of viewing food as the enemy, we look to food as a way to create health and reduce disease by helping the body maintain function.

Relishing the tastes and flavours: Enjoying meal while paying close attention to the tastes, sensations, flavours and textures of the food. You’ll be surprised at how much better food tastes when you’re paying attention. When you focus on enjoying the taste of food, even something as mundane as a slice of warm toast can feel like heaven!

If food has the power to prevent much of the chronic illness we experience today then it makes sense to alter our diets to use it to our own advantage to not only heal and restore the body but also to prevent illness. 

Thinking about what is at the end of your fork can help you to avoid specific illnesses that arise due to years of unhealthy eating.

The good news is that these can be reversed with the help of a good diet. Even if you live on takeaway you can make healthier choices. More and more food services, restaurants, and other institutions are recognizing the healing power of food and are including healing foods as part of their menus so nutritious food is not as hard to find as it once was.

By Priyanshi Bhatnagar

Do Cell Phones Pose a Health Hazard? How To Protect Yourself From Cell Phone Radiation

At 32, a lady has zero hearing sensation in her right ear. Shockingly, or not, the cause has been put down to exposure due to excessive radiation and heat emitted from her cellphone.
When she first visited an ENT for what she thought were persistent air blocks in her right ear. It was too late to undo the damage, the doctor said. And it is unlikely that her hearing in that ear will improve. But rather than brood, she immediately started looking for ways to protect her left ear, afraid that long work calls would end up damaging it too.
That’s when her ENT first advised her to use ‘anti-radiation mobile chips’.
Today, besides that lady, her husband and their 12-year-old daughter, also use these chips, which she bought online.
“Being a working lady, she uses her cellphone for a long time every day. Hence, she thought of buying a chip that claims to reduce the heat and radiation emitted from the phone,” she says.

The mobile phone is omnipresent in our lives and is totally addictive. We use it to not only communicate with one another but also to chat, play games, see movies, read, follow news and so much more. We know and recognise it as a tool that has revolutionised how we communicate.

However, there is a lot of concern about the impact of mobile radiation on human health. Cellphone manufacturers also have the warnings in their fine print. Let us look at some of the major health issues caused by phone radiation:

• Fertility and reproduction

Prolonged exposure to radio frequencies (RF) has a negative impact on fertility and many researchers have associated RF with reduced sperm count, motility and concentration. 

• Neurotoxic effects

Prolonged exposure to wireless can reduce brain cells, causing brain cell death in the memory and learning centres of the brain. Cellphone radiations also alter brain activity in humans. Mobile radiation is like microwaves: it heats up the brain in the same way microwaves heat up the food in a microwave oven.

• Cognition and impaired memory

Many research papers have demonstrated that wireless signals can damage cognitive abilities such as learning, memory, attention and reaction. 

• Hearing loss

Excessive use of mobile phones can result in high-frequency hearing loss and inner ear damage. Studies have also shown a significant risk of tumours on the auditory nerve in the brain.

• Increased risk of developing cancer

Scientific studies estimate young people using mobile phones have a 520% increased risk of developing cancer – for adults the risk is at 270%. You also might not be aware that the World Health Organization (WHO) and the International Agency for Research on Cancer (IARC) classified radiofrequency electromagnetic fields as possibly carcinogenic to humans (Group 2B).

•  Up to a 400% increased risk of deadly tumours

Mobile radiation may cause a certain type of malignant tumour called a glioma. This tumour is deadly. Study results by the acknowledged Swedish researcher Lennart Hardell and his team from Ørebro University Hospital show how the use of a mobile phone for more than 30 min per day over a 10 year-period increases the risk of developing this type of brain tumour with up to 400%.

• Negative effects on body cells, organs, tissue and DNA

Research has proven how mobile radiation disturbs the body’s cells, organs and DNA which may cause imbalances and diseases. Also, mobile radiation harms the body’s DNA possibly leading to biological disturbances, diseases and cancer.

•  Weakened immune system

Research has proven how the immune system fights back once exposed to electromagnetic radiation. The immune system will defend itself as when attacked by a virus or bacteria. Only, against electromagnetic radiation, the immune system stands no chance and slowly deteriorates.

• Daily Side effects

• Headache

• Fatigue and lack of motivation

• Memory problems

• Lack of concentration

• Sleeping problems

• Learning problems

How to reduce radiation from your cellphone and other wireless devices??

Solution: Anti Radiation Chip

What does the “Anti Radiation Chip” do?

Radiation consists of travelling energy in the form of waves or particles. Save Life Mission’s best Anti-Radiation Chip is a proven, functional and effective product that helps absorb problematic radiation frequencies, transforming them into frequencies that are more compatible and safer to your body. Additionally, this Anti Radiation chip has an energetic value that subtly transmits positive information into your body, further supporting your well-being.

Save Life Mission anti-radiation chip takes care of the harmful Radiations emitted from electronic gadgets like Mobile Phone, Television, Laptop, Computers, etc. It helps to reduce harmful radiation by more than 90%. So, there is no biological damage happen to the human body due to harmful radiation. This Anti Radiation Chip does absorb and reduce the intensity of the radiation from electronic gadgets and therefore it improves the signal quality or functioning of any electronic gadget.

Key Benefits

• Protect yourself from the negative effects caused by electromagnetic radiation.

• Reduce the electromagnetic Radiation more than 90% from any electronic gadgets.

• Increase Mobile Battery Life.

• Reduce Mobile Heating.

• Feel more focused and more energized.

How to use?

Due to the varying radiation emissions of different electronic devices. It is recommended to use:

Mobile Phone: One (1) Anti Radiation Chip for Mobile

Television: One (1) Anti Radiation Chip on television

Computers or Laptop: Two (2) Anti Radiation Chip for computers or laptops

Protect Before You Connect

To purchase this product visit their store website, here is a discounted link :

https://savelifemission.com/product/best-anti-radiation-chip-100-tested-and-proven-1p2b3/

Salt Guide : What are the different types of Salt + Their Uses and Benefits

Salt is everywhere. Without salt, we would die.

Of course, if you’ve ever been to the supermarket and tried to buy salt, you’ve probably realized that there are a bunch of different types. Every variation of this essential ingredient looks and tastes unique, plus interacts with foods in ways you could never expect.

Since, Saltiness is also one of the five basic tastes we experience, along with sweetness, sourness, bitterness and umami.

Why we have Salt Cravings

Part of the reason we crave salty snacks is that our cells need salt to function. Every single cell in our bodies contains salt in the form of ions. These charged particles become the electricity that powers our cells to perform whichever essential function they’re designed to do, like converting nutrients into energy. Because our bodies are continually losing salts when we sweat or use the restroom, we need to replenish the supply of salts through our diet constantly.

So, What Actually Is Salt and Is It All Bad?

Salt (Sodium Chloride), a well-debated nutrient, is essential in many functions in the body including fluid and electrolyte balance, muscle function and neuronal activity. Sodium plays a central role in the membrane potential for the majority of cells and in the action potential for the contraction of muscles.

Sodium can occur naturally in foods such as beets, mushrooms and milk, however, it is also added to foods for preservation and taste. Unfortunately, a diet with excess salt intake is a cause of high blood pressure which subsequently increases the risk of cardiovascular disease (CVD).

Here’s all that you need to know about the most common kinds of salt, including how it’s made, what it tastes like, and which are best for baking, cooking, and garnishing.

Refined salt (table salt)


This is the basic stuff you’ll find in most salt shakers. Most table salt is mined, but that salt is put into water, purified of other trace minerals, then re-dehydrated to create a uniform product. Table salts are usually 97 to 99 per cent sodium chloride, with some added anti-caking agents, and a lot also include iodide, which is an essential nutrient that can get removed during the purification process (not to be confused with iodine). That’s why the packages of many unrefined kinds of salt say “not a source of iodide.”

When to use it: The benefits of table salt are its consistency in saltiness, as well as its refined size. Table salt easily dissolves and is ideal for baking. The general rule of thumb is that baking recipes call for table salt, and other salts should not be used as a substitution. Table salt controls yeast growth and also strengthens gluten. It has an important function so must be measured accurately.

Kosher salt


This is a coarse-grained flaky salt. It’s a favourite with chefs because it’s easy to pinch and handle, and it has no additives (like iodine) or anti-caking agents. Also, it’s generally less pungent than table salt and dissolves easily. Note: The granules are much flakier and larger than table salt, therefore you can’t use them interchangeably. The name is actually due to the fact that this type of large-crystal salt is used in making meats kosher (another name for it is “koshering salt”).

When to use it: Kosher salt is an excellent finishing salt — to sprinkle on your dishes for last-minute seasonings. Kosher salt is also the preferred salt for bringing, curing and often pickling, as it doesn’t contain iodine. Iodine can react negatively with certain foods, so it is best to avoid iodized salts when preserving.

Sea salt


Sea salt refers to unrefined salt that is sourced from — appropriately — the sea. It is collected by the evaporation of seawater. The lack of refinement in sea salt means that it will still contain traces of other minerals — which some suggest enhances the flavour of the salt. Although often thought to be a healthier alternative to table salt, by weight, both contain the same level of sodium chloride.

When to use it: If you prefer the flavour of sea salt to table salt, then you can use them interchangeably (as long as you can find a sea salt with a very fine grain). Alternatively, sea salt can be used in a salt grinder as a finishing salt.

Himalayan pink salt 

This full-flavoured mineral salt is mined from ancient sea salt deposits, located deep in the Himalayan mountain range. Its high mineral content gives this salt its stunning pink to red hues. Potassium and calcium, as well as iron and magnesium, are some of the many trace minerals that make up this highly-prized salt. These trace elements give this salt its unique, varied taste. 

When to use it: Although it is generally sold as a medium-coarse salt, you can also find it available in finely ground versions. Himalayan pink makes a great addition to complex dishes that require more frequent salting such as in stews or any brining solution. 

Himalayan black salt

This vibrant salt is actually more purple-red than black in its solid form, and when you grind it down it takes on a pinkish hue, but its formal name, Kala Namak, translates to “black salt”. The iron sulfide present in the salt gives it its dark color and it also contains trace amounts of magnesium and sulfates.

When to use it: When used properly, it can be added to vegan food to mimic the taste of eggs, though if you use it wrong your food may end up tasting like salty rotten eggs. This makes it a popular choice for adding extra flavor to meat and egg-free dishes. It is used extensively throughout traditional South Asian cuisines.

Celtic Sea Salt

Also known as sel gris (French for “grey salt”), Celtic sea salt is harvested from the bottom of tidal ponds off the coast of France. The salt crystals are raked out after sinking; this, plus the mineral-rich seawater its extracted from, gives Celtic salt its moist, chunky grains, grey hue and briny taste.

When to use it: It’s great on fish and meat as both a cooking and finishing salt, as well as for baking.

Hawaiian black lava salt

Hawaiian black lava salt employs a winning combination of flaky Pacific sea salt and black lava from Hawaii. Rich in activated carbon (which is prized for its detoxification properties) this salt will not only add a unique flavor, but it can also help to aid digestion.

In addition to its crisp sea salt taste, Hawaiian black lava salt is renowned for its delicious smoky flavor with hints of sulfur. Some people describe it as having an almost nutty taste, too. 

When to use it: Thanks to its dramatic appearance, this salt looks fantastic sprinkled over any light-colored dishes such as fish or poultry. It also adds texture and makes an excellent accompaniment to grilled eggplant and mashed potato. It is important to note that this salt should only be used as a finishing salt. If used during cooking, the salt will dissolve, leaving a black residue at the bottom of your dish!

Smoked salt 

Mesquit Smoked salt is an aromatic salt smoked with any number of mesquite bark free woods for up to 14 days. Smoked Salt can be made from a number of different types of barks and the kind of wood used for smoking impacts the flavor, which can range from subtle to bold or even sweet. The most common choices are alder wood, apple wood, hickory, mesquite, and oak.

When to use it: Infused smoked salts like smoked bacon chipotle sea salt are very popular because of the dynamic flavor profiles.

Rock Salt

Rock salt is salt that has been extracted from underground salt mines through the process of mining with dynamite and then crushed further for food use. It can be found under the rugged layers of the earth’s surface and is scientifically known as halite. Rock salt has various benefits.; Contains more natural minerals and elements found in the human body.

When to use it: Gives flavor dimensions and additional texture on breads and other baked goods and can be used to cure and remove toxins from meats.

Flake salt

Flake salt is a type of salt that is characterized by its large, flat flakes. It can form naturally, but it is usually produced by boiling brine or through evaporative techniques. The delicate salt shavings that are produced by these methods tend to have a lower mineral content than other types of salts for a saltier taste. With their large surface area, the flakes dissolve rapidly yet have a crunchy texture, making flake salt ideal for use as a finishing salt.

When to use it: However, thanks to its unusual properties and “melting crunchiness”, it is perhaps best put to effect in sweet dishes such as caramel or chocolate desserts, cookies or even sprinkled on ice cream.  

Hawaiian alaea salt 

Also known as “Hawaiian Red Salt”, this salt comes from where the Pacific Ocean meets Hawaiian shores. Once the salt has been harvested, it is mixed with volcanic red alaea clay. This brick-red colored clay is rich in minerals and iron oxide. Traditionally, it was also used to cleanse, purify and promote healing.

When to use it: Hawaiian alaea salt has a slightly nutty flavor and is prized for its flavor retention throughout cooking, meaning a small amount goes a long way. It is used in traditional dishes such as Hawaiian poke or pork kalua. Sprinkle it over grilled fish for an authentic taste or use it as an eye-catching garnish on any pale dish.  

Truffle salt

Truffle salt is a great way to add flavor and depth to any dish. High-quality sea salt is infused and mixed with fine truffle fragments for a winning gastronomical combination. Truffles have been highly prized for centuries for their earthy, exotic flavor and they are one of the most expensive raw food that you can buy.

When to use it: Use this exquisite infused salt to add an extra dimension to simple dishes such as rice or pasta recipes, grilled meat or cream-based soups and salads. In fact, almost any dish will benefit from a sprinkle of truffle salt just as it reaches the table. 

Curing salt 

Curing salts, also known as pink salt or Prague powder, are made up of a mixture of table salt combined with sodium nitrate and a distinctive pink dye. 

When to use it: They are used to preserve meat by inhibiting the growth of bacteria that leads to spoilage. Curing salts have been used for centuries before the advent of refrigeration and modern food processing and preservation techniques. You must only use curing salts as directed and be sure to store them out of children’s reach. Purchasing curing salts will enable you to make your own ham, pastrami or corned beef. 

Pickling salts

Pickling salt, as the name suggests are used for pickling. Essentially, pickling salt is pure sodium chloride, without any added ingredients. Iodine or anti-caking agents that are frequently added to regular salt can make the pickling solution go cloudy or gather as a residue at the bottom of your jar.

When to use it: Pickling salt also tends to be very fine, which helps to speed up the pickling process as the salt dissolves more rapidly. You can use pickling salt in place of regular salt, but it may cake pretty quickly if left out.

Conclusion

While salt often gets a bad press, it is an essential ingredient for delicious cooking and is even an important ingredient in a range of artisanal products including soap.

Rather than sprinkling your food with your regular old table salt day-after-day, expand your culinary skill-set and experiment with these different types of salt for a satisfying punch of new flavors and textures!

Extra Health Tips: How Can We Reduce Our Extra Salt Intake

• Try to avoid adding table salt when cooking or at the table, but if you do choose to add salt, just add a small pinch.

• Prepare your own meals using fresh foods such as fruit and vegetables to manage how much salt is added.

• Rinse canned foods which are soaked in salt water such as tuna, beans and vegetables. 

• Be aware of foods high in salt such as meat (including processed meat), cheese, ready-made soups, ketchup, soy sauce, stock cubes, gravy powder, tinned food containing salt, salted snacks such as crisps, nuts, biscuits, popcorn, ready-meals, takeaway meals, bread. 

• Try to choose foods with less than 0.3g/100g of salt which will be shown on food labels. 

• Use alternatives such as herbs and spices to add extra flavour to food and also have additional health benefits including anti-inflammatory and cholesterol-lowering effects.

A salt’s salinity, taste, texture, aroma and color depends on where it’s harvested and how it is processed. These differences make salt truly integral to every step of the cooking process and every recipe. 

By Priyanshi Bhatnagar

How To Make Kombucha with SCOBY from Scratch

Kombucha has a golden reputation in the beverage world. It’s everywhere: from supermarket shelves to workplace refrigerators and even on tap in cafés.

Chances are that you’ve heard at least one purported benefit of kombucha. But if you don’t know much about the drink, you probably still have some questions: Is it a tea, soda, wine, or something else entirely?

Kombucha is a fermented tea that has been consumed for thousands of years. Not only does it have the same health benefits as tea — but it’s also rich in beneficial probiotics.

Fermented food has soared in popularity in recent years, in part thanks to the ever-increasing interest and research into gut health. Kombucha, a mildly fizzy, slightly sour drink, has become popular with health-conscious consumers looking for an alternative to processed fizzy drinks that are often packed with sugar or artificial sweeteners.

But is kombucha really good for you, or does it fall short of the media hype? We take a closer look at the potential benefits and side effects of this beverage.

What is kombucha?

Kombucha is a fermented drink made from sweetened tea and a specific culture known as a SCOBY. Scoby stands for ‘symbiotic culture of bacteria and yeasts’. The bacteria and yeasts convert the sugar into ethanol and acetic acid. The acetic acid is what gives kombucha its distinctive sour taste.


Simply put, kombucha is a fermented drink made by adding bacteria and yeast to a mixture of black or green tea and sugar.

The ingredients used to make kombucha may sound sketchy. Yet this drink has become increasingly popular as a potential source of probiotics, which are live organisms that help balance the intestinal flora. “It’s easy to drink and digest, and it allows you to replenish your gut with good bacteria and restore your digestive health ”.

1. May Help Boost Metabolism

2. May Aid Constipation

3. May Reduce Inflammation

4.May Play a Role in Helping Prevent Cancer

5. May contains antioxidants, can kill harmful bacteria and may help fight several diseases.

What’ll You Need

INGREDIENTS

FOR SCOBY
1 c. water
1 tbsp. unflavored loose-leaf black tea or 2 black tea bags ( try with any herbal tea bag)
2 tbsp. granulated or raw sugar ( can use coconut / palm/ cane sugar)
1 (16-oz.) bottle unflavored, raw, unpasteurized kombucha with sediment
FOR KOMBUCHA
3 c. water
2 tbsp. unflavored loose-leaf black tea or 4 black tea bags
3 tbsp. granulated or raw sugar
1/2 c. kombucha starter tea
1 SCOBY, at least 1/4″-thick

Fresh fruit, juice, or herbs, for flavouring (optional)

DIRECTIONS

TO MAKE SCOBY
  1. Bring water to a boil. In a clean, 4-cup wide-mouth glass jar, combine tea and hot water and let steep at least 5 minutes. Using clean utensils, strain out tea or remove the tea bag and stir in sugar, then let cool completely until mixture is room temperature.
  2. Pour in kombucha, including any sediment in the bottle, and stir to combine. Cover jar with a lint-free cloth, such as a coffee filter. Keep the jar out of direct sunlight in a clean area where it won’t be disturbed, ideally with an ambient temperature between 75° and 80°.
  3. White snowflake-like clusters, dots, and descending strings of SCOBY will begin to form on the surface and slowly create a film on top, eventually joining together into one cohesive mass with a glossy top. Once SCOBY has formed and grown to at least ¼” in thickness, usually between 1 and 2 weeks but possibly up to 4 weeks, it is ready to be used in your next brew. Reserve tea mixture to use as starter tea in your brew.

TO MAKE KOMBUCHA
  1. Bring water to a boil. In a clean, 4-cup wide-mouth glass jar, combine tea and hot water and let steep at least 5 minutes. Strain out tea or remove the teabag, then stir in sugar. Let cool completely, until the mixture is room temperature.
  2. Begin first fermentation: Pour kombucha into the sweet tea mixture and stir to combine. Using clean hands, add in SCOBY. Cover jar with a lint-free cloth or coffee filter and secure tightly with a rubber band. Keep the jar out of direct sunlight where it won’t be disturbed, ideally with an ambient temperature between 75° and 80°.
  3. After 3 to 4 days, begin tasting your kombucha. When it reaches the desired amount of acidity, begin second fermentation: Using clean hands, remove SCOBY from the jar and set aside in a clean container. Stir kombucha gently and reserve ½ cup as starter tea for your next brew. Funnel remaining kombucha into a clean brewing bottle, straining if desired.
  4. To flavour your kombucha, add up to ¼ cup fresh fruit, puree, or juice, or 1 to 2 tablespoonfuls herbs of your choice into the bottle. Secure cap tightly and let the bottle rest out of direct sunlight, “burping” the bottle once a day to release excessive carbonation. When the desired level of carbonation and acidity is achieved, usually in 2 to 3 days, refrigerate kombucha until ready to serve.

Kombucha Recipe Notes & Tips :

  • Start off with 4-8oz (100-200ml) on an empty stomach in the morning, then with meals to help with digestion or as your body tells you it would like some more! Drink plenty of water as it is a natural detoxifier and you want to flush the newly released toxins out.
  • Kombucha in the bottle never “goes bad” as long as no mold is present. However, it may eventually be too sour to enjoy. Refrigeration slows this process.
  • To dechlorinate tap water, allow to sit out overnight uncovered or boil for 10 minutes, then cool to needed temp.
  • Small variations in tea or sugar used are not a concern. Increase or decrease the amounts to find the Kombucha recipe you prefer, but never use less than ¾ cup (150g) sugar or 3 bags/tsp of tea per gallon.
  • Airflow is key, therefore find an open area for your Kombucha drink. A typical empty cupboard or pantry is fine but one jammed with other food items or without any airspace may not work as well.
  • Always use cotton cloth covers to allow oxygen to reach the brew. Only cloth with a tight weave should be used. Clean used t-shirts or sheets are a great option. Avoid cheesecloth as the holes are too large and will allow fruit flies and contaminants.
  • Soap is not needed when rinsing the brewing vessel between batches unless there was mold or some other brewing issue. If the brew was successful, all that is needed is a clean water rinse.
  • Should mold or other brewing issues occur, clean with hot water and soap, then rinse very well with clean water. If the jar has a spigot, remove it and soak in soapy water or bleach to kill any spores, then rinse clean. All items can be cured in distilled (pasteurized) white vinegar. Never use raw vinegar with Kombucha to avoid spoiling the brew.
  • To make larger batches, scale the amount of SCOBY and starter liquid with the other ingredients. For a larger Kombucha recipe, one large SCOBY and 1-2 cups starter liquid are recommended per gallon of sweet tea. Batches over 5 gallons in size can experience issues of uneven fermentation.
  • Kombucha is a LIVING organism, so many believe the energy in the room will directly influence your culture.

This is a full guide to homemade kombucha tea that costs 30 times less than store-bought. Aha, that’s right!

I hope you like the recipe, share your comments, would love to know your idea of kombucha flavor.

By Priyanshi Bhatnagar

Are you stuck in a FOOD RUT— Eating the Same Thing Every Day

Someone said;

Variety doesn’t really matter to me. I would be perfectly happy to eat the same Chickpea rice salad or chicken sandwich every day.”

This person can be stuck in a “food rut.” I should reveal that my interest in this subject is not purely philosophical.

Stucking in a food rut is comfortable and easy. We don’t have to think twice about what we cook and just eat and go. Food ruts are also often emotionally intertwined. They give us a sense of stability, enjoyment makes us feel good. We typically eat things we like—foods that taste good. (Hence, when eating the same foods that bring us pleasure, we fire up serotonin in our heads).

However, as convenient, comforting and yummy as eating the same foods every day maybe, when we are stuck in food run, we also often miss out on some essential key nutrients.

“The staple + fat + relish combination is what dominated eating in traditional peasant cultures”

“Newness or difference from the norm is a very urban, almost postmodern, idea. It is recent. It is class-based.”

So, when accounting for the totality of human experience, it is the variety-seekers—not the same-lunchers—who are the unusual ones.

Eating the same thing over and over can also simplify the decisions people make about what they put into their bodies.

Perhaps there is more to them, eating the same thing each day reveals something deeper about who people are, or at least perceived to be.

Of course, most people around the world who eat the same thing every day aren’t doing so voluntarily. “I would say most people most of the time have little choice in their staple as if they live in rice culture, they will have rice for every meal; ditto potatoes.”

It’s easy to stick to eating the same foods every day—especially if you love them. But it may not be the best thing for your health.

Here are Things That Happen When You Eat the Same Thing every day, and my go-to simple tips for getting unstuck from a food rut…

Here is the Scary Reason…

Humans were designed to graze and hunt, and therefore our diets became naturally varied. This is likely an evolutionary design so that we attain and access a wide variety of nutrients throughout the day, week, month, and over long-term periods of time to optimize our body’s functions.

It can lead to nutritional deficiencies

Our bodies need a wide range of macro- and micronutrients, and eating a wide variety of foods, especially fruits and vegetables, can help us meet our body’s needs. Almost everyone would agree that “eat the rainbow” is a good rule of thumb.

It hurts your gut health

Eating a wide variety of foods provides the environment the gut needs to grow the healthy bacteria that can boost our immune system and improve digestion. This is the article for understanding gut health role.

It can stunt your weight loss

People who ate a varied diet had a much lower risk of metabolic disease—a combination of unhealthy factors that can lead to heart disease and diabetes. People eating a good variety watched their cholesterol drop, had less abdominal fat, and lower blood pressure. Hence, we’re able to lose weight faster than those who had less variety.

It may impact how long you live

In research published in the International Journal of Epidemiology, investigators tracked the health of more than 50,000 women and found that those who ate a wide variety of healthy foods tended to live longer than women who ate the same foods day after day.

It leads to serious food boredom, developing an eating disorder

Food should be fun! It should be something you look forward to”. The constant refusal to eat specific foods or nonacceptance to eat any type of new food group can give consequence in malnutrition and unhealthy weight loss. Don’t miss the signs of healthy eating obsession.

Changing up what you eat exposes you to great new foods and new recipes, and helps bring back the fun in eating.” Start with these healthy food recipes worth trying.

You may be overdosing on certain nutrients

If you consume too much of certain foods, you may be putting your health at risk. For example, too much turmeric can interfere with blood clotting and liver function, or if you eat, say, fish every day, mercury toxicity becomes a concern—especially if you’re consuming predatory fish (like tuna) and if you are a small person—toxicity is weight-related.

It can hurt your immune system

The enhanced nutrition from a varied diet seems to boost immunity. This helped people resist infections; people whose diets had little variation were more likely to get sick due to a weakened immune system. Here are natural immune booster foods.

You Get Disconnected from Food & Your Body

Lastly, eating the same thing every day takes the “intuitive” out of eating.

Instead of listening to your body—and going with your gut, you listen to your head, your tastebuds, convenience or your emotions.

You get out of touch with your body’s natural guess.

“Auto-pilot” mode—like any routine—becomes second nature.

Simply put, you forget what it’s like to truly listen to your body. In the name of your body.

How to Make it Work for You

Mix it up

Eating the same exact thing every day for every meal isn’t good for you. Instead of eating a salad every day for lunch is great, especially if you mix up the protein and other ingredients on a daily or weekly basis. Even small changes to your go-to meals can make a big difference.

Slight Edge Small Changes

Very small components up of a meal. Perhaps you have chicken most meals with sweet potato and green beans. Try a Japanese sweet potato instead of a regular sweet potato. Asparagus instead of green beans. Or Tofu instead of chicken breast.

Shop Seasonally

Go to the produce section in the store without a list—and shop seasonally. Notice what’s on sale, what’s the freshest and what’s in season. Buy that this week. On this note, also check out local farmer’s markets for seasonal varieties.

Have Someone Else Cook

let someone else do the cooking. Or, if you live in a city with local healthy meal delivery, chef or restaurants, consider varying it up by trying it outside your usual norm packed lunch or dinner.

Change Your Habit

Instead of focusing so much on changing up your food variety, consider changing the fixed habits you have around eaten the same thing every day. For instance, if you’re in the habit of eating the same thing for dinner every night, instead of waiting until you’re really hungry to decide what to eat (and defaulting to the same thing every time), consider meal prepping a few easy options to grab when you get home late.

Frequently eating similar meals can be healthy, but it’s important to make sure you’re eating well-balanced meals loaded with nutrient-dense foods. It’s too easy to miss out on important nutrients if you get stuck in a food rut.

Reframe change by thinking: “How can I nourish my body and fuel my body at this meal?” You nourish through a widely-varied diet.

I want to hear what you think about this article.

By Priyanshi Bhatnagar

17 Guilt Free Sweet Fix Cookies for all Dieters

Cookies, cookies and more cookies!

Cookies belong in everyone’s diet, and these decadent (but good-for-you!) recipes are here to prove it. Whether you’re following a specific meal plan or just looking for a guilt-free way to indulge in some sweet treats, there’s a healthy cookie recipe for you — and we promise the finished products won’t taste like cardboard. Making cookies is much of a pleasure as eating them.

Why you need to try these Cookies

— all free of white sugar, white flour, and dairy

— are an easy and tasty solution for keeping our resolutions

— all cookies have fruit or vegetable as a ingredients

1.Banana Coconut Cookies

All you need is just Two-Ingredients, Banana and unsweetened coconut flakes, a food processor, and a baking sheet. It doesn’t get much simpler than that.

This recipe needs 1 banana and 3/4 cup unsweetened shredded coconut. Preheat the oven to 350° F. Grease a baking pan, set aside. Pulse the two ingredients in a food processor until very well combined, Shape into discs, then set on the greased cookie sheet and bake in the preheated oven for 25 minutes or until golden. Optional mix-ins include chocolate chips, chopped nuts, dried fruit, cinnamon.

2.Vegan & Gluten-free Peanut Butter cookies

Rich and chewy cookies made simply with Three-Ingredients: peanut butter, almond flour, and maple syrup mean everybody wins, no matter their dietary needs.

Preheat the oven to 350° F. Grease a baking pan, set aside. Combine the peanut butter and maple syrup in a medium mixing bowl and mix until creamy. Slowly add the almond meal until it makes one solid dough ball. Bake around 10 minutes or until the bottoms are golden brown. Let cool before serving.

3.Vegan Paleo Chocolate cookies

Four-Ingredients are only needed for this recipe, shredded coconut, cocoa powder, coconut cream, and a smidgen of your fave sweetener, these sugar-free, no-bake bites just seem too good to be true

In a high-speed blender, add the shredded coconut, cocoa powder and granulated sweetener of choice and mix or blend until combined. Add your chilled coconut cream and mix or blend until a thick batter remains. Using your hands, form the dough into small balls. Once all the balls are formed, place them on a lined plate or tray. Press down on each ball to form a cookie shape. If desired, roll each cookie in extra shredded coconut. 

4.Paleo & Gluten-free Chocolate chip cookies

These five-ingredient, have an almond-butter base, but the addition of lots of chopped dark chocolate makes them taste less like almond cookies and more like wonderfully nutty chocolate chip cookies.

These cookies look like they came out of a bakery but are an easy one-bowl recipe. Get the recipe from https://kirbiecravings.com/paleo-chocolate-chip-cookies/

5. Tahini Cookies

Tahini isn’t just for hummus, and these paleo-friendly almond cookies prove it. They’re sweetened with maple syrup or honey.

All you need is 1/2 Cup of Tahini (135g), 1/3 Cup of Maple Syrup or Honey (80ml), 1/2 Teaspoon of Vanilla Essence, 1 Cup of Ground Almonds (120g), 1/2 Teaspoon of Baking Powder, 2 Tablespoons of Sesame Seeds.

Mix Wet Ingredients: Whisk together the tahini, maple syrup and vanilla essence. Mix dry ingredients: combine the ground almonds and baking powder. Add the dry ingredients into the wet and mix well until you have a sticky-ish dough. Line a baking tray with parchment paper. Roll the dough into small balls and then roll them in the sesame seeds. Use your palm to press the balls down into cookie shapes. Bake at 180’C for 10-11 minutes, then leave them to cool on a wire rack.

6.Green Tea Cookies

Matcha powder makes these cookies beautifully green and wonderfully earthy — and rich in antioxidants. Get the recipe from https://www.womansday.com/food-recipes/food-drinks/a26355704/green-tea-cookies-recipe/

7.Keto Peanut Butter Cookies

These luxurious keto-friendly bites require exactly no baking. Simply combine peanut butter, coconut flour, sugar, vanilla, and salt. Stir until smooth. 

Line a baking sheet with parchment paper. Using a small cookie scoop, form mixture into rounds then press down lightly to flatten slightly and place on the baking sheet. Freeze until firm, about 1 hour. 

For covering, whisk together melted chocolate and coconut oil. Using a fork, dip peanut butter rounds in chocolate until fully coated then return to the baking sheet. Drizzle with more peanut butter then freezes until chocolate sets, about 10 minutes. 

8.Zucchini Chocolate Chip Cookies

Up your greens with these gooey chocolate chip cookies. That’s how it works, right? Sneak a little veggie into your all-cookie diet.

Get the recipe here: https://www.delish.com/cooking/recipe-ideas/recipes/a50702/zucchini-chocolate-chip-cookies-recipe/

9.Carrot Cake Oatmeal Cookies

These cookies actually taste like carrot cake — but without the sugar and butter (you won’t miss it, we promise!). An easy, no-mixer-required recipe for chewy cookies healthy enough for breakfast that taste like carrot cake!

Get the recipe here: https://amyshealthybaking.com/blog/2017/02/21/healthy-carrot-cake-oatmeal-breakfast-cookies/

10.Pumpkin Breakfast Cookies

Breakfast might be in the name but that doesn’t mean these cookies can’t be enjoyed all day long. Simply start to Preheat oven to 350 F. Line a baking sheet.

Mix Wet Ingredients: warm coconut oil and honey. Mix dry ingredients: combine oats, cranberries, pumpkin seeds, ground flax, pumpkin pie spice powder and salt. Now add pumpkin puree, eggs and warmed coconut oil and honey. Stir until fully combined.

Drop about 1/4 cup sized scoops of the mixture onto a cookie sheet and flatten. Bake for about 15-20 minutes until edges are lightly browned.

11.Peanut Butter Banana Trail Cookies

These are basically Chunky Monkey ice cream in cookie form.

Get the recipe here: https://www.ohladycakes.com/blog/peanut-butter-banana-trail-cookies

12.Coconut Cookies

Looking for a grain-free version? Just reach for these 3-Ingredients, coconut, bananas, and oats. Start by Preheating the oven to 180 C / 350 F.

Mix Wet Ingredients: shredded coconut and the oats in a food processor and run until they look like panko crumbs. Add the sliced bananas and pulse to a paste. now form cookies on the tray, then bake the cookies for an app. 20 minutes. Keep a close look at them at the end of the baking.

13.Coconut Sweet Potato Breakfast Cookies

Gluten-Free Sweet Potato Breakfast Cookies made with coconut flour and gluten-free rolled oats. These healthful treats are naturally sweetened and perfectly healthy for breakfast or snack! Get the recipe: https://www.theroastedroot.net/coconut-sweet-potato-cookies/

14.Peppermint Chocolate Cookies

Whether it’s the holiday season or not, these peppermint chocolate cookies will always hit the spot—especially when paired with a cup of coffee.

Mix Wet Ingredients: whisk butter, sugar, egg, vanilla and peppermint extract into a large bowl. Mix dry ingredients: combine flour, baking powder, and cocoa powder in a medium bowl. Sprinkle into the wet mixture, and stir until the cookie dough is fully combined. Wrap up the cookie dough and let it sit until chilled, preheat the oven to 350 degrees.

Place the cookies on a baking sheet lined with parchment paper. Add whatever peppermint candies you desire on top. Bake for 10 minutes.

15. Keto Lemon Cookies

These delicious and fragrant keto lemon cookies get a double dose of lemon flavour. There are zest and juice in the cookie dough, along with some more lemon juice in the frosting and a pinch of salt to really emphasize the zestiness (adding salt is the trick to helping bring out flavour from other ingredients). You’ll want to let the lemon aroma fill your kitchen!

Get the recipe from https://www.eatthis.com/keto-lemon-cookies-recipe/

16.Dark Chocolate Avocado Cookies

It’s hard to not obsess over an avocado period, let alone one that’s actually a dessert. After all, the beloved fruit is a waist-whittling saviour. Preheat oven to 350°F.

Mix Wet Ingredients: Put mashed avocado and natural sugar, eggs and beat on high speed until well combined. Mix dry ingredients: Add unsweetened cocoa powder, water and baking soda and beat until well combined. Add chocolate chips and combine on low speed until evenly distributed. Drop by rounded tablespoon onto prepared baking sheets and bake for 10 minutes.

17.Apple pie cookies

Apples are packed with antioxidants, flavonoids, and phytonutrients that can help ward off everything from cancer and diabetes to heart disease. While America’s favourite dessert doesn’t have the most slender rep, eating it in cookie form allows for effortless portion control.

Get the recipe from : https://veganinthefreezer.com/apple-pie-cookies/

From oatmeal chocolate chip cookies to chai-spiced snickerdoodles, these healthy cookie recipes still taste every bit as indulgent as you’d hope for!

Comment down your favourite guilt-free cookies which you enjoyed the most.

By Priyanshi Bhatnagar