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It is no secret that a woman spends a lot of time as well as her energy in caring for those around her. Women not only prioritize their family’s health but also takes care of other obligations first and often push their healthy habits to the back burner. And this often results in poor health and fitness condition of the women.

It is essential to concentrate on ways to keep your body healthy and happy to keep your family and those around you happy and healthy. Until and unless you are healthy, you can’t keep those around you fit and fine. Whether you are a homemaker or a working woman, fitness is necessary and of utmost importance.

Fitness Tips for Women - Rishta Foods Becoming healthy is the best decision you will ever take! You don’t know your limits until you push yourself. The more you concentrate on your health and fitness, the more you and your family benefit from it.

Fitness is indeed a long and cumbersome process, but once you like it, you feel like your body needs it. Here are a few essential fitness suggestions for new-age women to be healthy and fit!

A Healthy Breakfast Is Must The pressure to provide tiffin to your kids and husband and see them off on time or getting ready for office and reaching on time often makes you skip one of the most important meals of the day. However, it is something to completely avoid if you want to stay fit as well as lose weight. Out of all the three meals of the day, breakfast is the most important and it should nutritious, healthy and light. Foods like Idli, Dosa, Uttapam with Sambar and Chutney, Oats, Muesli with Fruits and Yoghurt are rich in protein, calcium, vitamins, fibre and glucose, which not only boosts the energy but also fulfil body’s nutritious requirements.

Say No To Junks And Yes To Healthy Snacks One of the thumb rules to get a fit and healthy body is to remove all the unhealthy junks and oily foods from your food library. They not only affect your weight but also negatively impacts your immunity system. So, choose healthy snacks like Idli, Fruits, Nuts, Dosa, Dhokla and others which are rich in protein, calcium, fats, carbs, minerals, and fibre. This healthy snacking will help you in maintaining weight and reducing the risk of several diseases.

Don't Miss Regular Workout Session You should create a structured exercise plan that needs to be followed daily, consisting of simple exercises like walking, running to tone the body. There’s no reason to commit yourself to a workout you would dread and won’t feel like continuing! Thus, choose wisely because when you find ways to move your body that you enjoy, it won’t feel like a workout at all. Try stepping outside of your comfort zone and do something new. From rock climbing to dance classes, there are numerous ways to get fit and stay healthy. Experts say that women should exercise for at least three hours a week to reach their fitness goal. For many women, the fitness journey becomes easier to achieve with someone by their side. When they workout with a partner, they are more likely to stay consistent in their efforts. Moreover, this together workout session helps in maintaining meaningful relationships, which is an integral part of women’s emotional health, which is definitely not something to overlook!

Drink Water And Stay Hydrated Any sort of workout dehydrates the body and the only way to re-energise the body is to drink water at regular intervals. Along with avoiding dehydration, you will also witness a positive impact on your health and fitness.

Make Time To Relax Too much work pressure or constant efforts to keep the family healthy and hearty can lead to stress and it is indeed an inevitable part of life. It can lead to physical and emotional ailments of women causing negative effects on the body’s health. To combat the effects of stress on your life, you need to make a commitment to yourself to do something relaxing every day. Whether it is a daily meditation practice or reading a good book or even watching a movie, it’s important to find ways to unwind every day and relax your mind from the hectic, cumbersome routine of daily life.

8 IMMUNITY BOOSTING FOOD ITEMS TO INCLUDE IN YOUR DAILY FOOD HABIT

A nutritious diet and an optimally functioning immune system is the key to a healthy life. Indeed, this combination can never go wrong. With a healthy immunity system, you can dodge any virus and safeguard yourself from any disease.

The immunity system of a body comprises of proteins, cells, organs and tissues. All of these together carry out several bodily activities and fight off pathogens like foreign bodies, bacteria, viruses or infections or any diseases. A good immunity system is like a shield, it will wage war against the foreign bodies to keep your body fit and fine.

“The four components to keeping your immune system healthy are good nutrition, exercise, breathing and meditation.”

– Ann Boroch, a certified nutritional consultant, and naturopath

Foods that Boost Your Immune System - Rishta Foods Strong immune system is a must! And the world realizes it today, more than it ever did!

Here are a few immunity-boosting food items that will help your immunity system to successfully deal with any infection and emerge stronger and confront similar threats in the future in a better way.

Fermented Foods Probiotics are good bacteria that are present in fermented foods like pickled vegetables, yoghurt, Idli, Dosa and other foods. These can actually help boost the immunity function of your body. It promotes beneficial bacteria growth in the gut, thereby stimulating the immune response of the body.

Fermented food like Idli, Dosa are rich in Vitamins and increases bioavailability of minerals in food, helping the body assimilate more nutrition. Fermented food items are pre-digested by good bacteria and yeast, and therefore, the nutrients get easily absorbed by the body.

Dry Fruits and Nuts Dry fruits like dates, walnuts, almonds contain vitamin E, riboflavin and niacin and other minerals that help in building immunity system. Vitamin E as an antioxidant keeps the cells healthy. Dried fruits give the body a good mix of protein and sugar and also keeps the energy levels high.

Mushrooms Considered as a delicacy by both vegetarians and non-vegetarians, mushrooms are extremely good for health. They are rich in antioxidants and Vitamin B. While Vitamin B boosts the healthy immunity functions, selenium lessens the risk of severe infections. They also contain all the 17 essential amino acids needed for the body.

Indian Spices Indian spices like turmeric, mustard, asafoetida (hing), coriander, fenugreek (methi), cloves, pepper, cinnamon, garlic, ginger and curry leaves helps in digestion and flush out any sinuses from the body. Thus, your body’s immunity system is boosted further.

Leafy Veggies Green leafy veggies like cabbage, spinach and broccoli are good sources of vitamins A, C and E, as well as folate, fibre and antioxidants. These contribute towards proper cell function, integrity and their development. These can be enjoyed as salads or soups and are lip-smacking in taste.

Tea A cup of tea can truly help in developing as well as boosting your immunity system. Any tea pack contains a big dash of polyphenols, flavonoids, and antioxidants that neutralise free radicals, which can destroy healthy cells and also cause early ageing. It’s also a good means of hydrating your body. It is recommended, to not mix it with milk, as the proteins in milk connect with the polyphenols, thereby reducing its effects.

Soups A bowl of hot chicken soup is not only light but good for hydration and includes a good source of protein and starch. Hot soup can be also made with different veggies like carrot, spinach, garlic, onion ginger and others. The stalk of all these supports increased secretions that help in getting rid of bacteria and viruses from your body, while the spices in the soup have an anti-inflammatory impact against colds and even help overcome coughing, pain and fever and act as a light sedative too.

Meat Products Chicken, beef, pork, seafood – any meat has huge protein and nutrient content that is needed by our body to build as well as repair tissues. They also contribute towards the growth of white blood cells that fight infections. Meat also supplies Vitamin B, zinc, iron and even Omega-3 (from fish and seafood) — additional nutrients, which our body uses in putting up its defence mechanism at work and combating various infections and foreign organisms.

Your diet is a bank account. Good food choices are good investments.”

– Bethenny Frankel, American author, entrepreneur, television personality

Food is indeed an experience, and it begins with the first bite a baby has, apart from the natural intake. While his/her pallet develops and the curiosity about the different flavours and textures of foods heightens, as a parent, it is upon you to introduce them to healthy food. Because kids who eat healthy food, grow up loving healthy food. Eating healthy, fresh and nutrient-rich food fills the body with good energy, nutrients and antioxidants. With healthy foods, your kid’s cells will smile back at them and say “thank you”.

Eat Well! Live Well! Be Well! Dosa can be considered as one of the healthiest foods in India, if cooked with the right ingredients and in the right manner. Earlier restricted to the southern part of the country, now, this delicacy has created its own ground and made to the tables of every part of the subcontinent. Moreover, Dosa is enjoyed as one of the most lovable breakfasts in the countries across the seas. This dish with a bowl of sambar and chutney is loved by all age groups; kids and toddlers, in specific, enjoy it leaving their fussiness at bay.

An Indian crepe made with rice and lentils is filled with rich nutrients, and its tastes addictively delicious. Dosa can be had in multiple forms and can be easily combined with various vegetables making it more healthy, nutritious and tasty.

In this world of increasing favouritism towards junk food, it is often a challenge for parents to get their children develop liking for healthy food. Thank God, Dosa, does its part in addressing the challenge by bringing together the best of two food worlds – taste and health! And here, we are going to share with you some fun ideas to cook Dosa, which we bet will be loved by your little ones.

Dosa In Fun Shapes And Characters Kids love to eat anything and everything that looks presentable and interesting. Pick your little one’s favourite character or shape, and try making your Dosa look like that. Make eyes, nose, ears and mouths with vegetables, fruits or honey syrup. They are not only well compatible with the Dosa, but also provide complete nutrition to the kid.

Colourful Dosa Colours attract any kid. Try mixing colourful veggies like beetroots, spinach, interesting chutneys like coriander-mint chutney and add a dash of colour to the Dosa batter. Along with nutrition and taste, your kid will enjoy a colourful wholesome meal.

Dosa With Different Toppings Dosa topped with veggies, eggs, corn, cheese are extremely liked by kids. The Indian crepe filled with such tasteful toppings will not only give the lip-smacking taste they desire but will also provide added nutrients.

Mini Dosa Kids enjoy bite-size or small size foods. In spite of making full-size Dosas, try making small Dosa with interesting and various toppings. Your kids will enjoy the roller coaster ride of taste as well as get the needed healthy diet.

Alphabet Dosa What about some learning while eating? Kids don’t prefer learning for long stretched hours, but you can have some fun learning sessions while they are eating. Make Dosas in various alphabet shapes. While they eat healthy nutritious wholesome food, your little one will also learn and have fun.