Category Archives: Tips & Tricks

smoking and asthama

Smoking and Asthma: What You Should Know

Asthma and smoking don’t go very well together. About 20%-35% of adult asthma patients all over the world are smokers. A data by The American Academy of Allergy Asthma and Immunology reveals so.

Whether you actively smoke or are regularly exposed to second-hand smoking, both factors can trigger symptoms of Asthma.

How Smoking Triggers Asthma?
Tobacco smoke contains irritating particles. When you inhale these particles, they stick to the moist lining of your airways. These particles stay there and trigger an Asthma attack.

Moreover, the tobacco smoke also damages the Cilia (little hair-like projections in the airways that sweep mucus out from your nasal cavity). As a result, dust particles and mucus are deposited inside your airways. Also, tobacco smoke makes the lungs produce excessive mucus than usual. This further aggravates mucus build-up inside the airways triggering an Asthma attack.

How Can Passive Smoking Trigger Asthma?
Passive smoking is when you inhale tobacco smoke from another person’s cigarette or cigar. This is considered even more harmful than active smoking. It’s because the smoke that comes out off the burnt end of the cigarette or cigar, contains more harmful particles such as nicotine, tar, carbon monoxide compared to the direct smoke inhaled by the active smoker.

If you already have asthma then passive smoking will cause coughing, sneezing, wheezing, and shortness of breath.

Smoking and Children
Parents need to be cautious about their children as they are at a greater risk of getting an Asthma attack. Children and infants take more smoke into their lungs compared to adults. It’s because their immune systems aren’t developed fully.

When exposed to smoke, their lungs produce more mucus and because their airways are still developing and are comparatively small, the harmful particles easily get accumulated and affect them faster. This exposes them to the risk of developing lung infection later in their life.

Children born to smoker parents are more likely to develop lung infections and breathing issues. If you are pregnant, then active or passive smoking can affect the unborn child. When you smoke, Nicotine reaches the unborn baby through your bloodstream.

Third-hand Smoking: How it worsens Asthma?
Third-hand smoke is also dangerous. This is the residue that keeps lingering from the tobacco smoke. When you smoke a cigarette, the chemical contained in the smoke lingers on the surface even months after the smoke is gone.

These chemicals react with the pollutants present in the environment and create more harmful substances which can trigger Asthma symptoms.

Even when you smoke outdoors, in the smoking zone, the risk of third-hand smoke doesn’t get reduced. Even if you open the windows and switch on the fan on top speed, it cannot eliminate the risk of third-hand smoking completely.

The risk of triggering Asthma is more when you smoke in closed spaces. This includes smoking inside the room, cars, and any other closed spaces. It’s because when you are smoking inside closed spaces, you are exposed to a greater amount of pollutants and harmful chemicals. The smoke lingers in closed spaces for a longer period (even if there is ventilation) and is especially harmful to children.

How to control smoke exposure?
Stop smoking. That’s the most obvious and crucial thing you can do (if you smoke). This is good for you and your family. If anyone in your family smokes, encourage them to quit.

This may not be easy but you always have help at hand. Talk to a therapist. Enroll in special programs.

Tips to Quit Smoking
Don’t hesitate in trying out several ways to quit smoking such as:

• Discard all tobacco related items, ashtrays, matchsticks, and lighters
• Avoid any situation that may make you want to smoke. For instance, if you have the habit of lighting a cigarette after a meal, avoid that. Instead, take a walk or do the dishes.
• If you have an urge to smoke, take a deep breath. Hold it for a few seconds and release.

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healthy lifestyle

Tips For Healthy Lifestyle

Leading a healthy lifestyle is all about making healthy choices. Now, implementing all the changes at once might appear like an overwhelming goal to achieve. However, embracing a healthy lifestyle is easy when you take one step at a time. Here are a few changes that you may adapt to stay healthy throughout the year:

1. Watch what you eat
Avoid eating junk food and other food items high in trans fats. These contain high calories and can have adverse effects on your health by causing unnecessary weight gain, high cholesterol levels, and increasing the risk of heart diseases. Eat a healthy and balanced diet. Include lots of proteins, vitamins, minerals, and other essential elements in your diet. Eat fruits, vegetables, whole grain, lean meat, low-fat dairy products, seasonal, and fresh fruits in your diet. A little moderation in your diet plan can go a long way in ensuring a good health.

2. Avoid Skipping Breakfast
Never skip your breakfast. It’s the first important meal that you have every day. Skipping breakfast decreases your metabolic rate causing weight gain and digestion issues. Skipping breakfast also puts you at the risk of developing Type 2 diabetes. Also, people who never skip breakfast are at a lower risk of developing heart ailments.

3. Wash Your Hands (every time!)
Before eating or touching your eyes, always make sure to wash your hands. In case water is not available, wash your hands using hand sanitizers. In this way, you can at least limit your exposure to harmful viruses and bacteria.

4. Avoid Binge Eating
You may crave for that red velvet cake on the menu card after having a full lunch. You may even feel like munching on a bag of potato chips just because you are bored and have nothing to do. Stop doing that (unless you want to visit the hospital soon). Eat only when you are hungry. Your stomach is not the dumping ground for all your cravings. Never eat just because the food is stacked in your cabinet or fridge. Too much eating is dangerous for your cholesterol levels and can cause several diseases.

6. Avoid Late Night Snacks
Eat meals at a proper time and avoid that craving for a late night snack. It’s because after the sun goes down, your body starts to go into a switch-off mode. Your digestion power is at its weakest after the sun sets. Late night snacks can cause indigestion which may interfere with your sleep pattern. Also, try eating early (at least a few hours before you go to bed). Keep your meals light for improved digestion.

7. Never Sit for Long
Whether you are at your office or at your home – avoid sitting on the couch or the chair for long hours. Sitting for long hours without any kind of movement affects your metabolism, joints, and weaken your bones. Make sure that you take a break every half an hour and move around a bit. Don’t forget to stretch your muscles.

8. Do Not Smoke
Smoking has an adverse effect on your lungs and your health. It causes a number of lung ailments, sooner or later.

9. Keep Yourself Hydrated
Drink water. It’s because your body cells need water for working properly. Even it needs water for digesting food properly and for avoiding constipation. Also drinking water regularly lowers the burden on your kidneys.

10. Get at least 7-8 hours of Sleep
Sleeping for at least 7-8 hours each day helps in relaxing your mind and body. When you sleep, your body system repairs and rejuvenates itself. As a result, you will see that your mind can focus on things in a better way and you feel charged up.

11. Reduce your Salt intake
It’s because too much salt increases your blood pressure and you develop the risk of getting heart ailments. Even if you think that you are not adding salt to your food, you are still taking a lot of salt with the food that you buy from the supermarket such as breakfast cereals, bread, sauces, and soups. Always read the labels before buying any food item. This is not just for checking the salt levels but also for checking other ingredients.

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Knee Pain Don’ts

If your knee joints aren’t healthy, even simple activities such as walking and climbing stairs will be extremely difficult. You can use Ayurvedic medicine to relieve symptoms of knee pain, but there are certain activities that you should avoid to ensure that your condition doesn’t worsen. Here we discuss 9 don’ts when you have knee pain –

1. Do Not Sit For Longer Periods
Sitting for longer periods leads to a build-up of fluid. And it can worsen the pain in your knee joint. To prevent that, follow an exercise programme that’s safe for your knees. And if you are not sure which exercises will be best for you then consult a doctor. She/he can guide you.

2. Do Not Indulge In High-Impact Exercises
Exercises that exert pressure on your knee joints can cause serious damage to the knees. Exercises such as playing tennis and running cause more trouble for you already injured knees.

Stop activities that cause excessive use of the muscles around your knees. If the condition gets aggravated, you may even need joint replacement surgery.

3. Do Not Avoid Exercise At All
Low-impact exercises such as cycling, swimming, gentle walking, and biking are best for your knee joints. However, always consult a doctor before you set your exercise regime.

4. Do Not Jump Directly Into Your Workout Routine
It’s because if you have knee pain or if you are suffering from arthritis then avoiding warm-ups is problematic. Usually, warm-up exercises prepare your joints for movements by lubricating them.

As a result, the joints are less stiff and you can easily move them. This lowers the risk of any injury during the workout. After your workout, do not forget to cool down. This helps the joints reset after exercise. A doctor is the best person to instruct your appropriate warm-up and cool-down techniques before and after the exercise.

5. Do Not Avoid Strength and Flexibility Training
If you suffer from painful knee conditions such as osteoarthritis then it’s important that you include a plan for strength and flexibility training apart from the usual aerobic exercise. Flexibility and strength exercises help in supporting the muscles around the knee joints. Stretching helps in improving and maintaining the flexibility of the muscles around the joints.

6. Don’t Shy Away From Using Devices for Walking Assistance
Supporting devices such as knee braces and canes go a long way in supporting the knees, improving their function, and decreasing any discomfort in the muscles. Sometimes the knee pain gets so severe that your movement gets limited. It turns disabling. You may think of getting under the knife but it may not be the right time for a knee surgery as well. This is when walking assistance can help you move. Consult an occupational therapist for selecting the right device for you.

7. Don’t Ignore Any New Symptoms of Knee Pain
Arthritis affecting the knee joint is a chronic condition. Sometimes the pain may be less and sometimes it may get unbearable. You have to keep checking for changing symptoms.

For instance, if the pain grows severe and starts occurring during periods of rest, or if it wakes you up in the middle of your sleep, then those may be the sign that the condition is progressing. Check for other symptoms such as locked knee, swelling and redness in the affected area. These are also of great concern. The doctor needs to be informed immediately so that your treatment plans can be adjusted or modified accordingly.

8. Do Not Ignore Your Weight
It’s because excessive weight puts your knees under lot of pressure. Losing weight will improve their functionality. The more weight you will lose, the greater the improvements. Please do not go on crash diet or starve yourself. Consult a doctor before making any changes in your diet.

9. Don’t Ignore the Importance of a Good Pair of Shoes
Shoes matter. It helps a lot in reducing stress on your knees. Try buying shoes with cushioned insoles. And if you have osteoarthritis in the knee, doctors may recommend special insoles that you can put inside your shoes. Talk to the doctor or the physical therapist for finding an appropriate insole for your shoes. Buy shoes that are flat and flexible and can mimic the natural mobility of the foot. This decreases the pressure on your knees during daily activities.

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ayurvedic living

10 Pieces Of Ayurvedic Wisdom

New Year is the perfect time to start afresh. It’s the most exciting time of the year for new beginnings, new promises, and commitments. It’s the perfect time to cleanse your mind, body, and spirit; and there is no better way to do that than embracing Ayurveda. So, if you have made a commitment to turn into a healthy version of you, we can offer some help.  Here are some tips to embrace a holistic approach to health this year:

1. Early to bed and early to rise
Well, it does make you healthy and wise! The morning sun awakens your system and balances your Doshas. Also, as the surroundings are quiet, it’s the best time to meditate and contemplate.
Similarly, getting a good night sleep is essential. Adequate sleep helps your body repair and rejuvenate itself.

2. Cleanse yourself
In Ayurveda, tongue scraping is an essential morning activity. It helps in removing all the accumulated toxins from last night that causes illness. Also, when you do this before brushing, your digestive responses are activated.

3. Soothe your body
Before you retire for the day, try a foot massage. There are several pressure points on your foot; massaging them for a few minutes relaxes your body. Use sesame oil and rub the sole of your feet in circular motion. Follow this on the ankles and sides. Do it in clockwise and anti-clockwise directions.

4. Practice breathing techniques
A few minutes of NadiShodhana (breathing with alternate nostrils) calms the nervous system. Close one nostril with your thumb and breathe in. Now, use the ring finger to close that nostril and breathe out using the other nostril. Try doing this for at least 5-10 times.

5. Have only seasonal food
Discard junk food from your life and have only seasonal and fresh food. Seasonal fruits and veggies not only taste great but contain maximum nutrients. Eating healthy will help in maintaining a healthy weight.

6. Avoid caffeine
Try to reduce your caffeine intake in the morning as it aggravates your Pitta Dosha and the acidity in your body. Instead, drink herbal tea as it’s pacifying.

7. Avoid Food that aggravates your Pitta Dosha
Spicy and oily food weaken your digestive system. Always try to eat light food that is easy to digest. Try boiled food, oatmeal, fruits and vegetable (seasonal), and salad.

8. Add herbs to your diet
Soak coriander and fennel seeds in water overnight and take them the next morning. Try Amla (Indian Gooseberry); it’s loaded with Vitamin C and it not only detoxifies your body but also gives you a glowing skin.

9. Drink warm water or room temperature water
Chilled water disrupts your digestion process and affects the blood flow to different organs. This might cause constipation. Drinking warm or room temperature water boosts your metabolism and also relieves bloating.

10. Drink only when you are thirsty
Body systems differ from person to person, so the water requirement for all body types is different. Your body cannot absorb too much water. Also, know the indicators when your body is thirsty such as the colour of the urine (yellow colour means your body is dehydrated), dry lips indicate that your body needs water.

Follow these Ayurvedic tips to stay healthy:
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Healthy Breakfast Foods: Stewed Apples

In Ayurveda, waking up early in the morning is considered as beneficial for health, as the morning is the purest time of the day, when the air is fresh and the mind is at ease. It also states that eating at least half an hour after waking stimulates digestive fire and keeps metabolism rates up. Skipping breakfast is one of the bad habits that we often succumb to due to busy work schedules and it does not contribute to good health in the long run. Therefore, it is important to at least have a piece of fruit and some milk before leaving for work.

Stewed apples is an Ayurvedic dish that is one of the best ways to enhance digestion and vitality. Apples contain pectin and polyphenols which help the body to cleanse itself of toxins and metabolize fat effectively. It maintains proper balance in the functions of the body also.

You can also drink freshly made fruit or vegetable juice, as in Ayurveda, it is believed that having raw fruits and vegetables in the morning is extremely beneficial for health. In fact, it is best to have fruit the first thing in the morning, even before you have cereal or anything else.

Here is how one can prepare the Ayurvedic recipe for stewed apples:


1-2 organic apples

5 whole cloves

1 cup water

Cinnamon or cardamom

Handful of raisins

Peel the apples and cut them finely into pieces, and boil them in water. Add in the spices and raisins so that they combine with the apples to give it a flavour. Once they start boiling, cover the vessel with a lid and keep cooking till they turn soft. After they are cooked well, drain the extra water and remove the cloves from the mixture. Allow the fruit to cool.

This is the best breakfast prescribed by Ayurvedic principles, and is especially great to have during the Spring season. Your system will be cleansed of toxins and excess ama. This dish also helps in creating ojas, the by-product of digestion that contributes to strength, well-being, immunity and vitality. In addition, consuming this wholesome Ayurvedic recipe dish overtime will also lead to a reduction in your cholesterol levels over time. Not only this, it also eases digestion and promoted the elimination of body waste to keep your digestive tract healthy and clean.

Ayurveda’s primary focus is on maintaining a healthy life through a balanced, nutritious diet. Fresh fruits like apple when cooked appropriately and tempered with the right spices can truly enhance your overall well-being. The morning time is the purest time of the day and eating something that is fresh and a product of nature will keep your energy levels up and going through the rest of the day.

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4 Healthy Diwali Sweet Recipes

Diwali is near, and the festive season brings with it a lot of indulgence. The entire month turns into a wonderful occasion for meeting loved ones, fasting and later, feasting. During this time, it’s important not to over-indulge to avoid putting on unnecessary weight and spiking up blood sugar levels. Eating too many nuts and dry fruits can also strain your stomach. Here are a few great ideas for healthy Diwali sweet recipes:

  1. Oats Burfi:

This nutritious Diwali sweet makes for a healthy preparation too as it does not contain sugar or milk.


1 cup sugar

40 ml water

¼ tsp green cardamom powder

1 tsp rose essence

1 tsp olive/almond/coconut oil

¾ cup powdered plain oats

Mix a cup of sugar with 40 ml of water and start boiling at a medium flame, while stirring constantly. Add ¼ teaspoon of green cardamom powder and a teaspoon of rose essence or any other essence you may like. Wait till the syrup becomes of a stringy consistency and then add ¾ cup of powdered plain oats to the mixture. Add a teaspoon of olive, almond or coconut oil and continue cooking on a medium flame while stirring constantly. After a while when the mixture becomes thick, dry and leaves the sides of the pan, turn off the stove. Check if it turns into a stiff ball when you take some into your hand and roll it. Finally put the mixture in a greased tray and cut into squares. Top the burfis with pumpkin seeds or dry fruits.

  1. Fruit Sandesh: Sandesh is a popular Diwali sweet and you can turn it into a healthier version by using fruits instead of sugar.


1 litre low fat cow milk

30 ml vinegar

1 banana or apple, peach or fig

50 ground almonds

2 tbsp honey

1 tbsp kewda water

Add vinegar to one litre of boiling low fat cow milk. Once the milk curdles, drain the whey with a muslin cloth and keep the paneer to cool. After it cools ensure that the paneer has no moisture left. Then gently rub it with the edge of your wrist to make it crumble. Take a ripe banana or even peach, fig or apple. Mash it with kewda water and honey. Add the paneer and mix it till it turns doughy and sticky. Now shape it into pieces. Wrap it in ground almonds and garnish finally with almond flakes.

  1. Dates payasam: This is a no sugar, no guilt traditional South Indian Diwali sweet with a twist.


15 dates
2 ½ cups boiled milk

¼ cup Coconut milk
1 tbsp chopped dates – 1 tbsp
1 tbsp chopped cashew and almond

A pinch of cardamom powder

1 tsp ghee

Soak the dates for 15 minutes in ½ a cup of warm milk. Chop the dates and nuts and heat ghee in a pan, adding them to it till they become crisp. Transfer the milk-soaked dates into a mixer, and grind it to a fine paste after adding a little milk. Boil 2 and a half cups of mil, letting it cook on medium flame and add the dates paste to it. Mix it well and cook for 5-7 minutes on low flame till the mixture thickens. Add ghee, the roasted dates and nuts mixture, cardamom powder and coconut milk. Switch it off. Keep chilled and then serve.

  1. Wheat halwa: This is an easy twist on the Tirunelveli or Kerala halwa recipe by using wheat flour.


½ cup wheat flour

1 cup sugar

1 and ¼ cups melted ghee

¼ tsp cardamom powder

1 tbsp broken cashews

1 cup warm water for soaking

1 pinch orange food colour (optional)

Add water gradually to the wheat flour to form stiff dough. Soak the dough for at least 5-7 hours in a cup of warm water and then mix it well to remove lumps. Strain the milk well, and fry the cashews in ghee and keep it aside. Now take a nonstick pan. Boil sugar with ¼ cup of water till it gets a stringy consistency. Add the wheat flour milk. Keep stirring till it gets a porridge-like consistency. Add ghee gradually and you will reach a consistency which will make it look like one mass. After it starts looking like halwa in the final stage add the remaining ghee, cashews and cardamom powder. Check if it forms firm balls and remove from the flame. Cool for a bit and serve.

These recipes will add a nutritious touch to your regular sugar-loaded Diwali sweet specials and taken in very limited quantity can be had by those who are monitoring their sugar levels. We hope you try these recipes for a happy, healthy and wonderful celebration with your family!


5 natural ways to improve eyesight

Eyes are one of the most important sense organs we have, and caring for them is just as important as caring for other parts of the body. In Ayurveda, there are several natural ways to improve eyesight and maintain good vision. In today’s corporate world we spend hours together at the computer, and this causes a lot of strain to our eyes. There are some healthy habits to inculcate that will help you maintain good eyesight. Here are some of them:

  1. Natural eye tonic: Take 250g each of almonds, fennel (saunf), and mishri (crystallized sugar). Soak the almonds overnight, and make a powder of it after peeling. Fry fennel with a few drops of ghee and powder it as well. Mix the three together and store in a glass bottle. Mix two spoons of this in milk and drink to improve eyesight within three to six months.
  2. Diet for good eyesight: Diet plays a very important role in Ayurveda, for your overall health. For better eyesight, your diet should include fruits and vegetables rich in Vitamin A such as carrots, oranges etc. You can also include cabbage, tomatoes, lettuce, cabbage, soya beans, dates and green peas in addition to fresh milk and cheese. Almonds are great for eyesight as well.
  3. Herbs that improve eyesight: In Ayurveda there are certain herbs that have many intrinsic benefits. Triphala is one of these, and bhringraj or amla oil when applied over the eyes helps in enhancing eyesight. A teaspoon of powdered asparagus, and half a teaspoon of honey mixed together with milk is a wonderful natural tonic to help improve eyesight.
  4. Easy exercises for eyesight: There are a few simple exercises that you can do every day that will benefit your eyes. Close both your eyes by shutting them firmly, and then open them suddenly. After you open them, stretch your face and arch your brows – practice this every day a few times. You can also rotate your eyes in different directions and slowly concentrate on one eye at a time. Try doing this a dozen times in a day. You can also rub your palms together and then place your hand over your eyes without touching the eyelids to reduce strain on the eyes and improve eyesight.
  5. Triphala Rasayana: Triphala Rasayana is made by combining 100g of yellow myrobalan, 200g of bahera myrobalan, 400g of amla, and 700g of liquorice. Combine these ingredients after powdering them and store them in a glass bottle. Half a spoon of this mixed with ghee and a spoon of honey should be taken twice a day. This is a wonderful herbal mixture that is proven to enhance eyesight over time.

The above tips will help you improve your eyesight and maintain healthy eyes over time. Incorporating these good habits for the eyes into your routine is a great way to ensure that no issues arise for you when it concerns your eyes. In addition, whenever you use technology, do not forget to blink at regular intervals. If you have been working for a very long time, take a break and focus on another object or close your eyes for sometime – it helps your eyes take a break from being focused on the computer or smartphone screen.

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Healthy Substitutes You Must Make At Dinner

According to Ayurvedic principles, dinner should be light on the stomach and nutritious. However, these days we often succumb to the easy way out rather than the healthy way out. Dinner becomes a takeout option, or last night’s leftovers. The prana or life-force in plants is what makes them nourish our body, and Ayurvedic principles state that foods that are not cooked fresh tend to not be very good for balancing one’s doshas. Here are some easy you can try as a dinner substitute for a change.

  1. Quick pongal/khitchri: Khitchri is a nourishing, simple and easy-to-make dish that is also easily digestible. It is made by combining rice and moong dal together and cooking them until soft. You can garnish with coriander and black pepper. Coriander helps to pacify all the doshas and helps in counteracting the heating effects of onion. Turmeric (bitter) and rice (sweet) are considered the best balancing tastes. Pitta and Vata types can add vegetables also for more flavour and taste. A filling, healthy and nutritious dinner substitute. Serve with roasted papads for that extra crunch for your kids.
  2. Zucchini Soup: If you are looking for a very light dinner that will help you sleep well, a simple zucchini soup will help. It is light and smooth yet rich. You can eat it with bread as an accompaniment. Slice zucchini with 1 cm thickness and cook with a bit of vegetable oil (rice bran or sunflower oil are good options). After a few minutes add 1 cup or water and cook for about 5 minutes. Cook chopped onion and garlic until slightly brown. Finally blend the zucchini and garlic/onion with water using a blender until smooth.  You can add water depending on how thick you want the soup to be, and salt and pepper to taste.
  3. Rice with green beans sabzi: Beans are an excellent source of protein and cooked the right way can be a filling healthy dinner substitute. Boil green beans and cook them. Take sesame seeds, curry leaves and chilli and roast them in a tablespoon of coconut oil till they start sputtering. Add this to the cooked beans and put in grated coconut. Stir for a few minutes till the beans is cooked and ready. Serve with rice and sambar
  4. Cauliflower is an easy to cook and healthy vegetable fortified with vitamins and minerals. Prepare a light cauliflower sabzi which can be eaten with whole wheat chapatis made from organic flour. Cook it with chopped onions, tomatoes and blanched almonds for a healthy twist. Saunf or fennel seeds add a lovely flavour to this dish and chopped coriander completes the garnish. Add spices like garam masala and red chilli powder very sparingly to make it easy on the stomach.

These are some of the dinner substitutes you can make to your regular daily meals – they are very easy to prepare and light on digestion, while keeping doshas in check.


Inculcate an Ayurvedic Routine in Your Kids

Children are the future, and letting them imbibe the right values and setting a good example for them is the way to ensure they grow up as healthy individuals in body and mind. Ayurveda believes that every person has their own unique constitution that determines their preferences, traits and personality. It prescribes certain kinds of advice for each type that is the Pitta, Kapha, and Vata. For your children, discovering their Ayurvedic constitution can help guide them towards healthy habits right from the start. Here are a few basic ways to inculcate an Ayurvedic routine in your kids:

  1. Early waking: According to Ayurveda, the purest time of the morning is in between 4:30 to 6:00 a.m. It is when energy levels are high, and the mind is in a state of calm and awakening. Teach your children to set a clear routine, waking up early in the morning so that they have ample time to get ready for school. On waking, let them spend 2-3 minutes saying a short prayer to welcome the day, and then wash their face and eyes well with cold water. Encourage them to use the toilet the first thing after this to regulate bowel movements over time. They should also drink a glass of water first thing in the morning as this flushes toxins from the body.
  2. Healthy eating: All bodily ailments, according to Ayurveda, arise from imbalances in the doshas. These imbalances increase the buildup of amas or toxins in the body, and cause issues with digestion. According to Ayurveda, processed foods lack the energy and life force of fresh, natural foods and so are not ideal for consumption in large quantities. Encourage your child to reach for a fresh fruit the next time he/she tries to grab a pack of chips. Be creative with presenting raw foods and natural foods to them to make them appealing for them to eat – you could create food in interesting shapes and colours to make it more fun. Some of the healthiest fruits and vegetables you can get your kids to have include asparagus, bell pepper, broccoli, brussel sprouts, cabbage, cauliflower, celery, corn, cucumber, lettuce, mushroom, peas, parsnip, potato, squash, zucchini, salads, apples, banana, dates, coconut and grapes.
  3. Healthy minds: Children today have to face a lot of pressures very early on, including school admission tests, increased academic expectations and a lot of extra-curriculars on top of that. In addition, there are the added stresses of bullying and peer pressure that can really demotivate and demoralize a child. Make your child emotionally strong and stable through regular exercise. Exercise is known to release endorphins that enhance energy and mood. In addition, encourage your kids to spend a few minutes everyday focusing on an object to meditate. Meditation slows down the breathing process, normalises blood pressure, relaxes muscles and helps to

reduce anxiety and stress.

These are the 3 basic steps you can take to inculcate an Ayurvedic routine in your kids. You will see how much of a difference it can make for them during their formative years. Raising physically and emotionally strong and confident children will help us contribute to a better society.


7 Healthy Habits to Get Your Kids Started on

Parents often unknowingly pass on many of their habits to their children, and these can stay with them throughout their lives. That is why it is important to inculcate good habits right from the early days. Your child’s food preferences often mirror your own. According to Ayurveda, a diet comprised mostly of fresh and natural ingredients is the most nourishing and the most helpful for your digestion. Here are 7 healthy habits you must get your kids started on:

  1. Never skip breakfast: It is always ideal to have your first meal within 45 minutes of waking. Breakfast is an important constituent of your day: it enhances metabolism and gives the body energy and sustenance for the rest of the day. Ensure that your kids always have a healthy breakfast consisting of milk, oats and fruits – you can also mix it up with healthy sprouted sandwiches.
  2. Don’t stay inactive: Encourage your child to be more active. Spend time playing his/her favourite outdoor game. It is better not to let your child spend too much time at the computer, playing video games or watching TV as these encourage a sedentary lifestyle. Limit the time they spend on technology and get them interested in physical activity – you could enroll them in classes for their favourite sport as well.
  3. Skip the soft drinks: Soft drinks and even your favourite juice brand contain a lot of sugar. With the rise of diabetes both in the adult and in the children’s population, it is better to minimize the consumption of these beverages. Instead, drink lots of water through the day and encourage your child to do so as well. This promotes good health and also keeps them hydrated. To add some flavor to water you can add chopped limes and mint or chopped fruit like peach and strawberries.
  4. Educate them on food choices: The supermarket can be a very tempting place for young kids as they spot colourfully packaged candy and other unhealthy junk food. Educate your kids on the basics such as spotting which foods can be potentially harmful. For example foods with added monosodium glutamate, saturated fats and trans-fats are not conducive to health. Help them make fresher healthier choices when they pick food to buy. This will be good for them when they are older as well.
  5. Maintain a positive outlook: Teach your children to look at the brighter side of things in life. Let them confide in you and tell you about their experiences. Help them understand that things can get worse from time to time, but they need to be strong and move forward. This will instill confidence and courage in them which will stay with them long after they have grown up.

Children are impressionable and full of ideas, and it is always a good idea to get them started on a healthy, active and enriching life. Try to incorporate some of these ideas into your child’s life and you will notice the transformation it is bound to have.