Food that can improve your mental health

Yes, you heard it right, there is food that can actually improve your mental health

Healthy Diet: Eating with a good Mental Health in Mind

• Avoid eating High-fat dairy, and fried, refined and sugary foods, which have extremely little nutritional value
• Eat a diet that consists of fruits, vegetables, nuts, whole grains, fish and unsaturated fats like olive oil
• Consumer Folic Acid, Vitamin B9 and Vitamin D
• Omega-3 Fatty Acids

Salmon

Salmon is rich in Omega-3 and anti-inflammatory fatty acids like EPA and DHA, which are healthy fats that are essential since our body cannot create them on its own. These fatty acids are important because they help with our brain cell membrane.It helps protect our brain cells and help with anti-inflammation so our brain can send signals to other parts of our body,” 

Salmon also contains vitamin D, which is important in the management of depression and supporting immune function as well.

Lentils

Lentils are filled with B vitamin folate which is needed to produce serotonin,Serotonin is a brain neurotransmitter, which is known as the ‘happy hormone.’”

Lentils also help to regulate blood sugar levels which helps with mood and keeping a consistent energy throughout the day which is much required.

Bananas

Bananas are mood-enhancing because it affects tryptophan, which is an important amino acid that helps produce serotonin, it also helps with sound sleep, and regulates our food intake.

Bananas also get other vitamins and minerals like potassium, vitamin B6 and fibre which helps our body in utilizing tryptophan for serotonin production.

Sweet potato

Sweet potatoes are rich in the antioxidant beta-carotene,which helps in reducing damage to the brain cells, that can have a negative impact on mental health.

It can also be helpful in reducing the oxidative stress on DNA, which has been linked with depression, anxiety and schizophrenia.

Eat healthy for good mental health and stay fit. Eating the right kind of healthy food will not only give you a healthy mind but a healthy body too.

Photo credits - Internet 

“I Want To Quit Smoking, But I don’t Know How?”

“I Want To Quit Smoking, But  I don’t Know How?” Here’s your Answer

This is one of the most frequent question a smoker asks and tells himself.

Its true that quitting smoking can be a difficult task, especially for all those who have been smoking for years. Its not only a habit but a way of life , the day starts with a cigarette and has to end with one. 

The extremely difficult task in front of someone trying to quit smoking is getting over that craving, The craving can really make your life feel like hell and you feel restless and uneasy till you pick up that cigarette. Quitting smoking needs a strong willpower and a positive frame of mind. Whenever that craving strikes, strike back. You need to fight it for a while and then it shall disappear on its own. You need to keep fighting the cravings in a positive way and distract your mind and keep it away from temptations.

Remember the end result is a healthier life and more important a longer life. Each cigarette consumed shortens your life by 10 minutes. so whats more important.

Be mentally prepared

Take some time to mentally prepare yourself, Decide on a date when you’re going to quit it Announce it to your friends and ask for their support and if possible ask them to join in as well. Mark the calendar and in advance get rid of everything that’s associated with smoking like your ashtray, lighter and cigarette packs after mints as well, all that you might have stocked. Get ready for the big day and accept this challenge as the biggest ever challenge accepted in your life.

Talk to your mind and ask it to wait

When  have a strong craving and you’re just about to give up, tell your mind to wait for just five  more minutes. In the meanwhile divert your mind elsewhere, engage yourself in another activity,  do something you enjoy, maybe download some games on your phone and play away while you are craving for a  cigarette by time those five minutes end, you must have probably forget about the craving. Motivate yourself for overcoming the craving. 

Avoid consuming alcohol and caffeine

When you’re quitting cigarettes drinking alcohol would simply aggravate your craving, since in your mind taking alcohol is associated with smoking as well. They go hand in hand, Thus avoid alcohol. Similarly drinking, coffee is also associated with a cigarette, so drop the caffeine as well. Later this can be resumed,

Nicotine replacement therapy

You should consult your doctor to learn about the anti-smoking options available. Some anti-smoking products like patches, gums or lozenges are available at the chemist over the counter, while nicotine nasal sprays are bought with a prescription. Also, there are some drugs available that help in quitting smoking like varenicline and bupropion.

Munch on something 

Munch on some candy or gum since they help you deal with cravings better. The idea is to keep your mouth busy, so that your mind has less time to think about smoking. keep your bag or pocket filled with assorted candy and every time you crave for a cigarette munch on a candy. Pop two in your mouth so your mind gets diverted.

Involve yourself in some outdoor games of physical activity

Physical activities helps in both taking your mind off the cravings.Running,  Jogging or walking has great effects. Just play some games , maybe cricket , football or simple stretch at home.

Try yoga 

Relaxation techniques like yoga, deep breathing exercises, massage and muscle relaxation are great stress busters. Practicing them on a regular basis is going to making your life easier.

“Believe you can and you’re halfway there.” -Theodore Roosevelt

What’s holding us back from quitting is our beliefs that quitting smoking is impossible .Believe in your potential, and you will be successful.

Photo credits and quotes from the Internet.  

Prawn Pasta in White Sauce

I'm a huge fan of prawns and love the flavor of prawns in my food.
So I get some jumbo white prawns, cleaned and at room temperature so want to cook them nice and fresh. I love quick cooking so that not much time is spent in the kitchen and love simple flavors and basic spices like pepper and garlic. So I put on my thinking cap and decide to try Prawn Pasta in white sauce.

Ingredients
King Prawns - Cleaned and marinate with salt, pepper and garlic ( to taste )
Wheat pasta - Around 100 grams , boil in water add oil and salt while boiling. Strain when cooked and add oil oil so the pasta doesn't stick together.
Herbs - Basil , parsley
Salt and pepper to taste
100 grams vegetables - Mushrooms ,baby corn, red and yellow capsicums , spring onions, carrots.
Milk 1 cup
2 cheese cubes grated.
Olive oil for cooking the vegetables.

Now that we have collected our vegetables.
So lets start cooking.

Saute the vegetables in olive oil, till slightly cooked, don't overcook or under cook. Add salt and pepper to taste. Add the marinated prawns and cook on a slow flame till the water reduces and the prawns are cooked. Add the cooked pasta and cook for two minutes on a slow flame. Add the milk and grated cheese and continue cooking on a slow flame till the milk dries up and the pasta gravy thickens up.
Garnish with herbs and serve hot.

This is a simple recipe and easy to cook. Its ready in around 15 minutes and you will love the flavor of prawns with pasta.

Advantages of eating Pasta 
Pasta is a fat-free, low sodium food that can fit right in with a weight loss plan
Pasta is versatile. You can have it as an appetizer or the main meal. It can also come as a salad or can be used for breakfast.
It can help you lose weight.
It’s a simple meal to make. Even the most beginner cooks can make pasta. 

Hence its good to cook a quick healthy meal with pasta in it.

Bangkok Dairies

What could be more exciting than winning return flight tickets to Bangkok. Yes, my sister @sweetannu wins return tickets to Bangkok and #WanderingSisters get super excited for their first International trip together. Thanks to @ThaiAirwars and @TatMumbai.  We quickly book our hotel stay at the Radisson in Sukhumvit, Bangkok and start packing our bags to enjoy a memorable and enjoyable stay.

Bangkok is a safe for women to travel and we felt warm and comfortable the moment we landed, we had just four days and there was so much to do, oh, my God !!! #OMG so we shortlisted  our long list and this is our short and sweet itinerary.
Dusit Zoo,  a beautiful animal park with facilities such as an animal hospital, zoo museum and educational centre, sightseeing train, activities ground and canteen. There are around 1,600 domestic and international animals, including armadillos and porcupines moving around freely.

Bangkok Spas and Thai Massages are truly rejuvenating and the traditional Thai massage offers the perfect antidote after a long day of shopping and sightseeing. It is a haven for relaxation, rejuvenation and regeneration.

Shopping and more shopping till we finally dropped !!! Terminal 21 Shopping Mall has over 600 shops that will keep you totally fascinated. This is no ordinary shopping experience, taking you around the world as you explore the 5 floors, with some of the best themed decor ever seen. You can take a trip to London (men’s clothing), Paris (known fashion brands like H&M and Nike), Tokyo (women’s clothing) and even the Caribbean (food). Even the washroom gives a feel like you are in an aeroplane.

Indra Square Market is another air-conditioned extension of the nearby Pratunam Market, selling handbags, shoes, junk jewellery , clothing items at similar prices. This indoor shopping Mall is part of the Indra Regent Hotel, and has over 300 stores dedicated to fabrics, dresses, knock-off designer t-shirts, accessories and electronics. The second floor which is where you’ll find a more diverse range of products including local artwork, handicrafts, children’s toys, mobile phones and lots more for all shopaholic. There is a food court at the top floor where you can relax and enjoy some traditional Thai food and bubble tea.

The Pratunam Wholesale Market has its focus on clothing here, from knock-off T-shirts to full-length satin evening gowns to shoes and slippers. Just name it and you will find it here.

Eating in Bangkok
Street food in Bangkok provides delicious and cheap meals and it’s one of the purest ways to get in touch with the local culture and variety of different flavours. Food stalls are plentiful and you will find a high concentration of them in busy areas. Some street vendors operate in groups, especially in local markets, which means you can go to the same place every night and have a different choice of meals. Some food joints are even open around the clock. You must try the traditional Pad Thai, Thai curry rice and Mango and sticky rice. Feast on a variety of freshly cut fruit and the Thai bubble tea is what you will crave for all the time.

How to travel while in Bangkok
There are two BTS ( Metro) lines. Silom Line and Sukhumvit Line. A new train arrives every 3 - 6 minutes between 06:30 am to midnight. The BTS has also become the choice mode of transport for people living and working in Bangkok. Its safe and reasonable to buy a days pass if you plan to travel different places.  You can also download the Uber app and book your Uber which takes around 10 minutes to arrive. Tuk tuks are also freely available and a person riding a motorbike can also you take you places. We enjoyed traveling in the Metro since the station opens straight out into the malls, so it's really convenient if you plan shopping.

We enjoyed our stay in Bangkok and would definitely visit this place again, since there is still so much to explore.

Do check my sisters blog too  https://sweetannu.com/bangkok-city-in-four-day/
If you traveling to Bangkok this site will really help you plan and know this beautiful place.  http://bangkok.com/

Photo credits - My MI cellphone 

Making the perfect cuppa tea #tealovers

This is the most basic thing we learn in our life. Like since we are a child we watch our mother prepare tea for our dad, guests , herself and she also offers us tea with biscuits daily. So its really important to learn making tea at an early age and in the most perfect way.

Most of us start our day with a nice hot cup of Tea and we want it to be perfect since a perfect cup of tea gives us the perfect start to a great day.

Did you know when we drink a cup of tea in the morning our body feels terrific from within. Studies prove that it's a healthy beverage with tremendous health benefits. So feel free to sip your cup of tea or pour it in the saucer and enjoy it like me. However lets learn how to make a perfect cup of tea.

Ginger tea - Firstly crush the ginger with something hard and boil it with water, so you get the flavour of Ginger mixed with water, then add tea leaves and sugar as per taste and let it boil on a slow flame. lastly add milk as per requirement, for strong tea, add less milk , let it boil on a slow flame. Pour it from one vessel to another three to four times for a nice froth and strain and serve hot.

Benefits of Ginger tea Its helps solving stomach problems, an ideal remedy for joint and muscle pain and helps improve the blood circulation in the body.

Mint Tea - This is my favourite flavour of tea and I find it simple to make and extremely refreshing.  You can take your pick from spearmint and peppermint or mix them both. They need to be nice and fresh for a perfect cup of tea. Since mint helps in digestion its best to be consumed after a heavy meal. Boil water and the crushed mint leaves till the water becomes green. Then add tea leaves and sugar and let it cook for one to two minutes. Lastly add milk and bring to a boil. Adding milk is optional. Serve nice and hot and you will love the flavour of mint. You can add jaggery or honey instead of sugar.

Mumbai Masala Chai or Cutting Chai- Every corner on the streets on Mumbai sells the most delicious Masala Chai or cutting chai meaning half chai in these very special glasses. These glasses keep the chai nice and hot till the very last sip. Its made in brass pots but you can start boiling water in a pan if you don't have a brass pot at home. ( Tea lovers invest in a brass pot for you tea ;) ) Add freshly crushed ginger and cardamom powder , its optional to add chai masala to spice it up. Once it comes to a boil add milk, the quantity of milk is 3/4 and of water is 1/4 its okay to add more milk to make it nice and thick. Bring it to a boil and add sugar to taste. Pour in glasses and serve hot with biscuits or Bun Maska. This is my favourite combination and my comfort meal too.

CHAI gives you positiviTEA

Photo credit - internet

Banjara restaurant - A must visit for #mumbai foodies

Recently had the pleasure to visit Banjara restaurant which opened roughly 7 months back. Situated in the Goldfinch hotel which has set the standards high among business hotels. Located in the heart of MIDC this place caters to the corporate honchos on a daily basis and is an ideal choice for an afternoon leisure lunch buffet (Available daily) or an A La Carte selection from a well curated menu consisting of North/South/Asian cuisine keeping the diversity in mind.

With a Seating capacity of 92 people they are generally fully booked on weekdays considering the business hub surrounding it. The décor is classy with spacious and comfortable seating, high ceilings, an array of huge windows lining up on a wall providing ample sunlight and a wavy mesmerizing wall on the other side – Complete Tranquility!

We walked in on a Sunday afternoon around 3 PM for lunch and realized the buffet time was almost getting over and decided to stick to the A La Carte menu.

Started with a round of drinks, Watermelon juice which was freshly prepared and a mocktail Blueberry Lemonade which was fizzy and had the right blend of Blueberry, lime & soda.

Coming to food we ordered and this is where things got interesting :

Appetizers :

-          Murgh Angare : Presentation 10/10. Served in a locomotive engine with 2 housing units, one containing the mint chutney and the other section had the coal burning under a grill with succulent chicken tikkas over it. These were hot till the last piece and delicious. (Recommended)

-          Surmai Masala Fry : 4 large slices of Surmai fish (Fresh catch) masala fried to perfection. This took no time in disappearing from our plates and left us wanting for more! (Highly Recommended)

-          Basa Masala Fry : Tender chunks of Basa fish marinated with spices and served on a banana leaf, a perfect balance of taste of basa & masala.

Main Course :

-          Thai Green Curry & Rice : Not my first time having this dish as its widely available but the first bite of this combo set new standards for me. A creamy touch to the gravy with oodles of chicken pieces added in mixed with rice and you can’t get enough of this dish. (Highly Recommended)

-          Rajastani Laal Maas : Recently developed a liking for mutton dishes and Rajastani Laal Maas is on more reason behind my new taste bud addiction. Tender Mutton cooked in red gravy bustling with flavors in each bite – Pair it with Roti or Rice; you cannot go wrong with this dish. (Highly Recommended)

Desserts : Simply because it is mandatory!

-          Strawberry & Blueberry Cheesecake : Fascinated with the sheer size at first and then bowled over by the texture & taste of these yummy desserts. Freshly prepared and you can taste the cream used while the Blueberry/Strawberry flavors adding to it and the base was a perfect crisp as well. If you are a cheesecake lover then do try any or both of it! (Highly Recommended)

This concluded our dining experience at Banjara and we left with a happy satiated feeling and a subconscious need to return for more.

Service is impeccable & the staff courteous and always available, the ambience – something you need to experience once you are there.

Definitely recommended to all food lovers & cannot wait to go back myself soon enough!

Baked vegetables and fish in butter garlic orange zest

Baked vegetables and fish in butter garlic orange zest

Here is one of my fish creation which turned out pretty well, so I thought of sharing it.
Its baked vegetables and fish with my favorite spices, pepper and garlic and orange slices to keep the fish moist and bring out a zesty and tangy flavor.

Ingredients
Fresh fish - Pomfret or basa
Fresh vegetables - The same quantity of the fish.
Eg - If you are cooking 500 grams of fish take assorted 500 grams vegetables. This ratio is important to maintain an equal proportion of protein and fibre.
Herbs for flavour - Select from basil or spring onions.
Garlic - Finely chopped - 1 tbsp
Pepper and salt as per taste.
Olive oil for the final mix and greasing the bowl
 oranges - cut into rings along with the skin.

So lets start cooking
Wash clean and chop the vegetables and herbs. Add salt, pepper and olive oil and keep in a bowl
Wash, clean and apply garlic paste , salt and pepper on fish and place on the vegetables.
Let it marinate for 30 minutes. Add orange slices on top and bake for 20 minutes at 180 degrees till the fish is cooked. Poke a fork to check if the fish is done. If the vegetables have left out water. remove the orange slices and bake for additional 5 minutes for the water to dry up.
Serve hot and enjoy the tangy fish with vegetables.
Enjoy it with garlic bread and a glass of freshly prepared juice. A healthy meal ready in minutes.

Cooking tips - Use colourful vegetables in your food for more nutritional value . Vegetables like broccoli, read and yellow capsicum, carrots, mushroom and greens for high iron.
Drain out the water from the fish either by lightly squeezing the fish or wrapping in a thin muslin cloth and putting some weight on the fish , allow the water to drain for 5 to 10 minutes.
Spices like garlic, pepper and less salt keeps the food healthy and tasty, You can taste the real flavour of the fish and vegetables. Feel free to experiment with food and flavours.

This is how colourful and delicious it can get.

Photo credits - Me and the seafood quote is from the internet.