Mira Rajput reveals her favorite evening snack, here's why you should try it too
Kanikka Malhotra, Consultant Dietitian & Diabetes Educator, told indianexpress.com why soup is an excellent snack for several reasons.
First, being primarily water-based, it helps keep you hydrated, which is essential for overall health. Soups can also be nutrient-packed, offering a variety of vitamins, minerals, and antioxidants depending on the ingredients used, such as immunity-boosting vegetables and lean proteins.
Additionally, soups are gentle on the digestive system, making them ideal for those with sensitive stomachs or anyone looking for a light yet satisfying snack. The warmth and texture of soup can also provide a sense of fullness, helping to curb cravings and prevent overeating.
Mira continued and shared her recipe for a clear veggie soup in the next few stories, which includes lots of vegetables, no store-bought stock, and a touch of sesame oil for flavour. She suggests adding coriander leaves or green onions for extra taste, describing it as super light.
-Tomato Basil Soup: A classic comfort food, this soup is rich in lycopene, an antioxidant linked to heart health.
-Lentil Soup: Packed with protein and fiber, lentil soup is a hearty and satisfying option. Add a sprinkle of roasted flaxseeds for extra flavor and crunch.
-Vegetable Broth with wheat Noodles: A light and refreshing choice, this soup can be customized with your favorite vegetables.
-Sweet Potato and Coconut Milk Soup: This creamy and flavorful soup is a great way to enjoy sweet potatoes, a nutrient-dense root vegetable.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Indian Express
20 hours ago
- Indian Express
‘We focused on…': Luke Coutinho explains how a holistic approach complemented traditional medicine in managing client's pituitary tumour surgery side effects
The pituitary gland, often referred to as the master gland, plays a vital role in regulating nearly every endocrine function in the human body. In a case shared by holistic lifestyle coach and nutritionist Luke Coutinho, a woman in her late 30s underwent surgery for a pituitary gland tumour. Post-surgery, she was placed on hormone replacement therapy (HRT) and oral contraceptives (OCPs) for medical reasons, only to experience a cascade of side effects that left her seeking answers beyond conventional treatments. 'Our integrative team of experts reviewed not just her medical history but also her lifestyle, routine, emotional health, preferences, activity levels and more. We designed a holistic lifestyle protocol to rebuild her body's core fundamentals. While her meds and HRT were essential, we focused on minimising side effects and addressing underlying imbalances,' he captioned the post. A post shared by Luke Coutinho – Official (@luke_coutinho) By focusing on cellular nutrition, hormone balancing, circadian medicine, and toxin elimination, the protocol helped alleviate many of her symptoms, including migraines and poor gut health. Coutinho emphasised that while some medical conditions require ongoing medication, rebuilding the body's core fundamentals can lead to significant improvements in quality of life. To understand this approach better, spoke to Dr Palleti Siva Karthik Reddy, consultant, Internal Medicine at Koshys Hospital. 'The pituitary gland, often called the 'master gland,' is a pea-shaped organ located at the base of the brain. Despite its small size, it plays a pivotal role in regulating various bodily functions by producing and controlling hormones that influence growth, metabolism, reproduction, and stress responses,' he informs. Disruptions in the pituitary gland's function can have cascading effects on multiple organ systems due to its influence on other endocrine glands like the thyroid, adrenal glands, and gonads. Hormone Replacement Therapy (HRT): While HRT is crucial to replenish deficient hormones, Dr Reddy states, it may lead to weight gain, mood swings, and increased risk of clotting disorders if not carefully monitored. Oral Contraceptive Pills (OCPs): 'Often used for hormone regulation, they can cause nausea, headaches, and fluctuations in mood,' says Dr Reddy. Effective management requires a combination of medical, nutritional, and lifestyle strategies to mitigate these side effects. Each step in Luke Coutinho's protocol addresses a specific aspect of recovery and well-being, states Dr Reddy. He lists the benefits of each: Cellular Nutrition for Anti-Angiogenesis and DNA Repair: Foods rich in antioxidants (e.g., berries, turmeric, and leafy greens) reduce inflammation and oxidative stress, potentially preventing abnormal blood vessel growth around the tumour site. Gut Microbiome and Anti-inflammatory Pathways: Probiotics and prebiotic-rich foods strengthen gut health, which directly impacts hormonal regulation and immune response. Hormone Balancing Protocol: Nutritional adjustments like incorporating flaxseeds (rich in lignans) or adaptogens (e.g., ashwagandha) can aid hormonal homeostasis. Yoga and Walks: Gentle activities improve circulation, reduce stress hormones, and enhance endocrine function. Circadian Medicine: Aligning daily activities with natural light-dark cycles optimises hormone secretion patterns, particularly cortisol and melatonin. Mitochondrial Repair: Nutrients like CoQ10 and magnesium boost energy production at the cellular level. Vagus Nerve Stimulation: Breathing exercises or humming stimulate the vagus nerve, reducing stress and improving hormonal balance. Emotional Coaching and Visualisation: Addressing mental health aids in releasing suppressed emotions, fostering better prognosis and adherence to recovery plans. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Hindustan Times
a day ago
- Hindustan Times
World Self Care Day: Rituals of renewal from around the world
Abhyanga: Ayurveda's healing power of touch World Self Care Day(Photos: Adobe Stock) Ayurveda practices are known for their potent rejuvenating properties. One such technique is the Abhyanga. This massage ritual, traditionally performed in the morning, involves a generous application of warm, medicated oils tailored to one's body constitution or doshas. Warm sesame oil for vata, coconut for pitta, mustard or sunflower for kapha, and gently massaging these into the scalp, limbs, joints and the abdomen. It improves blood circulation, stimulates lymphatic drainage and nourishes the skin; the practice is usually followed by a warm bath for complete rejuvenation. Far beyond a beauty ritual, Abhyanga slows ageing, improves sleep, enhances vitality and helps ground the nervous system. China's Qigong: Breath work for inner peace Qigong is a centuries-old Chinese self-care technique that combines flowing movements with meditation to balance the Qi or life force. The focus here is staying present as one syncs breath with motion. Studies have linked Qigong to improved mood and focus, as well as relief from chronic fatigue and pain. Bearing several similarities to Pranayama, one could easily practise this technique during morning meditation and even incorporate it into workplace wellness programmes as a way to recharge sans equipment. Coffee and conversations with Swedish fika Breaks are important, but in Swedish philosophy, it's all about intent. The concept of Fika, in particular, dictates intentional pauses during work, often with coffee and even a sweet treat. A study by the National Library of Medicine, USA, found that incorporating Fika significantly reduced sleepiness and improved focus. Mindful downtime fosters social bonding, morale, and chips away at burnout. From the rise of 'slow cafés' in India — think Delhi's Hinoki or Blondie in Mumbai — to short chat-and-chai breaks in workplaces, this is reflecting a culture of mindful pauses, redefining wellness in high-pressure environments. Dancing through difficulty with African ngoma In Central and Southern Africa, Ngoma refers to a rhythmic drumming tradition and is often performed at social gatherings, celebrations and healing ceremonies. It stems from the idea that music and dance to address emotional and physical distress. A somatic experience, it helps participants process emotional struggles through communal movement and support. Closer home, you can find similar energies at devotional gatherings, the Mahakal Arti in Ujjain, Ganga Arti in Banaras and chanting sessions at ISKCON temples around the country. Japanese Shinrin-yoku: Nature therapy at its best The Japanese tradition of forest bathing — Shinrin-yoku — is an immersive form of therapy where you let the forest become the healer. Originating in the 1980s, this practice was a national response to urban stress. Take a cue from actor Shahid Kapoor, who reconnected with Nature during a recent trip to Japan (pictured above). To practise Shinrin-yoku, all you need to do is slow down as you walk through the forest. Taking in the sights, sounds and scents and hugging the trees has been linked to reduced stress, lower blood pressure, enhanced immunity, and better mood. Bonus? It's easily adaptable to India's forest trails and retreats. (Written by Richa Singh)
Indian Express
a day ago
- Indian Express
Urologist explains 5 lifestyle changes that help manage overactive bladder (and how to spot your personal triggers)
Frequent urination, urgent need to urinate, and accidental leakage are common signs. If you find yourself rushing to the bathroom more often than usual, especially with sudden urges that are hard to control, you might be dealing with an overactive bladder. It's a condition that affects millions of people, yet many hesitate to talk about it due to embarrassment or the assumption that it's just part of aging. Frequent urination, urgent need to urinate, and accidental leakage are common signs. While medication and medical interventions are available, many people find relief through simple changes in their daily habits. But which changes actually make a difference? asked an expert to help break it down. (Source: Freepik) 2 / 8 Five evidence-backed lifestyle changes that can help manage or reduce overactive bladder symptoms Dr Sreeharsha Harinatha, senior consultant, Urology, Uro-Oncology, Robotic Surgery and Renal Transplant at Kauvery Hospital, says, 'Overactive bladder can significantly affect daily quality of life, but several lifestyle adjustments have been shown to help manage its symptoms effectively.' The first is fluid management. While staying hydrated is important, spreading fluid intake evenly throughout the day and avoiding large amounts before bedtime can reduce urgency and nighttime urination. 3 / 8 The second is limiting bladder irritants such as caffeine, alcohol, carbonated drinks, and artificial sweeteners. These substances can stimulate the bladder and worsen symptoms. (Source: Freepik) 4 / 8 The third is maintaining a healthy body weight. Excess weight increases abdominal pressure and can contribute to bladder control issues. Studies have shown that even moderate weight loss can improve symptoms. (Source: Freepik) 5 / 8 The fourth is bladder training, a behavioural technique that involves gradually increasing the time between urinations to retrain the bladder to hold urine for longer periods. (Source: Freepik) 6 / 8 Finally, incorporating pelvic floor muscle exercises, often known as Kegel exercises, can strengthen the muscles that support bladder control and significantly reduce urgency and leakage episodes when done consistently over time. (Source: Freepik) 7 / 8 How can people with an overactive bladder identify their personal triggers Dr Harinatha says, 'Identifying personal triggers often starts with keeping a bladder diary. This involves noting the timing and amount of fluid intake, the frequency and urgency of urination, and any leakage episodes.' Over a few days or weeks, patterns may emerge that help pinpoint specific triggers, such as certain foods, drinks, stress levels, or activities. He adds, 'For example, if someone consistently experiences increased urgency after drinking coffee or citrus juice, these items may be acting as bladder irritants. Similarly, noticing symptoms worsen on days with high stress or poor sleep may suggest that emotional or physical factors also contribute.' (Source: Freepik) 8 / 8 With this information, Dr Harinatha mentions that individuals 'can begin a process of elimination or modification, adjusting their diet and routines gradually and observing changes in symptoms.' In some cases, working with a healthcare provider or a dietitian can provide additional support in identifying and managing these triggers safely and effectively. (Source: Freepik)
