Category: Nutrition and Health

Cow’s milk has been part of the human diet for more than five thousand years and it is a popular nutrient as it is a rich source of proteins, lipids, vitamins, and minerals. You will find it interesting that humans are the only species that consumes the milk of another species, a unique behavior that probably started during the Neolithic age.

Man has a hunter-gatherer became more sedentary and began to experiment with the domestication of plants and animals. Cattle were first domesticated from wild aurochs (Bos primigenius) around 10,000 years ago, in regions between Turkey and the Himalayan plains (north India). There is no clarity about when cattle were first exploited for milk production or cow’s milk became an essential dietary element for humans around the globe.

On the Indian subcontinent, cows have been revered since the Vedic times or even earlier and their milk is used in rituals for purification as well as nutrition. In Europe during the Renaissance, milk was celebrated for its taste and health-giving properties. It was cherished as a spiritual substance and was known to embody the divine rhythms of nature.

Body cells require fuel from glucose, amino acids and fats, even many minerals and many vitamins. Milk is rich in nutrients such as amino acids, vitamin B2, vitamin B3, vitamin B6, vitamin B12, vitamin D, calcium, potassium, phosphorus and high-quality fat. Milk also contains minerals nutrients such as zinc, magnesium, and folate. Dairy milk protects cells and tissues from the free radicals that can attack and damage cells and human tissue. The milk produced commercially is also fortified with extra vitamins and minerals.

Milk and its products are an important source of probiotics and probiotics in our diet. These boost immunity by creating the growth of bacteria in the gut which is beneficial for digestion and absorption of nutrients.

It is always a good time to enjoy a glass of Verka Milk, it has all the nutrients and it is fortified. 

Butter like many other things in life is best when enjoyed in moderation. Though it is a good source of many nutrients and contains a variety of vitamins, it is not advisable to use butter as the main constituent in our diet.

Butter is an important source of vitamins A, D, K and E. The vitamin it is richest in is Vitamin A which is needed for a healthy immune system, aids proper vision in the dark and helps in keeping our skin healthy. Butter is a rich source of Vitamin A in a form that our body can use easily.  Butter also contains Vitamin D that is necessary for healthy bones, teeth and muscles. Vitamin E from butter also helps in maintaining healthy skin and eyes. Vitamin B12 helps in supporting our nervous system. Vitamin K2 in butter is important for blood clotting and Calcium is responsible for strong bones and teeth.

Butter is a very useful ingredient during the cooking process plays a key role in the preparation of tasty and nutritious dishes. When it is used to cook vegetables, it helps our bodies process and absorb water-soluble vitamins and minerals found in the vegetables. 

It is also a source of omega-3 fatty acids. This is a great piece of information for those of you, like me who do not have a regular diet that includes fish and seafood. When cows are fed on grass, their butter contains more omega-3 acids. So, we should make it a point to buy good quality butter from grass-fed cattle. Not just vitamins and omega-3, our bodies need minerals like manganese, zinc, chromium and iodine in tiny quantities. Butter is also a good source of these important minerals.

Butter protects against gastrointestinal infections. This protective function comes from a type of fat in butter called ‘glycosphingolipids’. This is proven from studies that found that the incidence of diarrhea is much lower in children who drink whole milk than children who consume skimmed milk.

Butter should be nutritious, creamy, flavorful and easy to spread and you will find that Verka butter ticks all these boxes.

The soft and chewy Oatmeal Chocolate Chip Cookies can be prepared at home using the following ingredients.

Ready to cook Oats: 3 cups

All purpose flour: 1¼ cups

Butter (softened):  1 cup

Light brown sugar: 1 cup

White sugar: ½ cup

Baking soda: ½ teaspoon

Salt: 1 teaspoon

Eggs: 2

Vanilla extract: 2 teaspoons

Chocolate chips – 1 cup

Chopped walnuts – 1 cup

To prepare, take a large bowl and mix the butter, brown sugar, and white sugar until smooth. Take the eggs and beat them into the mix one at a time. Add vanilla extract, flour, baking soda, and salt and continue to stir the mixture. Once the mixture is well blended, mix in the quick oats, walnuts, and chocolate chips. Preheat the oven to about 165°C.Drop a tablespoon of mixture shaped into circles onto greased baking sheets. Bake the cookies for about 12 minutes in the preheated oven. Wait for the cookies to cool on the baking sheet for five minutes. After five minutes, transfer the cookies to a wire rack to cool completely.

Doodh or Milk and its products have been an important constituent of human diet since the beginning of civilization. Children across cultures have been told to drink milk to grow strong. This is because milk and its products are rich in essential vitamins and minerals that are vital for a healthy body, including healthy teeth and gums. Let us list out some facts about how milk boosts our dental health and keeps our smile shining.

Vitamins, minerals and proteins:  Doodh is an excellent source of many vitamins and minerals that are important for good dental health. Calcium and phosphorus strengthen the tooth enamel. Even more important is the fact that milk proteins prevent or reduce the erosion of tooth enamel. This strengthens the connective tissues that ensure that teeth are held in place.

Lactose is a tooth-friendly sugar: Most processed foods are rich in sugars like sucrose or fructose based corn syrup, and studies have revealed that these sugars trigger tooth decay. When oral bacteria consume such sugars, an acid is produced that reacts with tooth enamel and causes cavities. Doodh without added sugar contains lactose, a sugar that produces much less acid than fructose and sucrose.

Dairy for oral health: Numerous studies have established that people who regularly consumed milk products had lower complaints related to tooth and gum disease than those who did not. In addition, several human trials have shown that milk is essentially “tooth-friendly.”

Another crucial factor to consider is that we must avoid consuming milk right before going to bed and if we do so, we must brush our teeth before sleeping.

So, is doodh good for our teeth? Of course, eating and drinking doodh and its products can make our teeth stronger and our smile brighter.

Yogurt is popular and is considered healthy. Yogurt has been part of human diet for many years. It is very nutritious and has many health benefits. Yogurt need not be a bland boring ingredient that accompanies paranthas in breakfast or as a raita where it remains a side-dish. In many parts of India, it is used as a key ingredient in sumptuous dishes.

Avial: Avial is a vegetable based curry from Kerala that is prepared using a blend of coconut cream and yogurt. You can add whatever vegetables to suit your palate — plantains, squash, potatoes, cucumbers, and yams are some commonly used vegetables for avial. Mild spices like cumin and turmeric make it flavorsome. Avail is generally served with boiled or steamed rice. 

Punjabi Kadhi Pakora: Bright yellow and delicious, this gram flour based dish with freshly ground spices come from the northwestern state of Punjab. Served with rice this dish is embellished with fried onion and chilly fritters (pakoras) is as good a comfort food as one can wish. The dumplings dipped in a curry-flavored yogurt dressing, make the dumplings soft and delicious.

Tadkamethi raita: This is another delight for yogurt lovers! Unlike Punjabi curry that is cooked with yogurt, this is a yogurt that is mixed with fried fenugreek, ginger and curry spices. This easy to make dish has very few ingredients – onions, ginger, curry leaves, fenugreek and mustard seed. Garnished with slightly sautéed mustard seeds, the raita can be served with roti, naan, rice or bread.

Christmas, the festival of joy, is no longer just a festival for Christians in India. All Indians celebrate it as a time to rejoice and enjoy tasty cakes and cookies.

Let me share some Christmas Cookie recipes that can be prepared at home. Celebrate the festive cheer and have a ‘Merry Christmas’.

Ginger Cookies and Stars

This traditional Christmas cookie recipe is an all-time favorite. You can use this easy and quick recipe to prepare it at home.

What you need is:

All-purpose flour: 2 ½ cups

Margarine, softened: ¾ cup

White sugar: 1 cup;

White sugar: 2 tablespoons – for rolling

Molasses:2½  cups

Water – 1/3 cup

Baking soda: ½ teaspoons

Ground ginger: 2 teaspoons

Ground cinnamon: 1 teaspoon

Ground cloves:  ½ teaspoon

Nutmeg: ½ teaspoon

Fresh ginger, chopped: 1 tablespoon

Salt: ¼ teaspoon

Raisins:  ½ cup

To prepare put the margarine and 1 cup sugar in a large bowl and cream it until the mixture turns light and fluffy. Add in the molasses and continue to stir the mixture. Add water and baking soda and stir again. Sift the flour, salt, and dry spices and gradually add this to the sugar-margarine mix. Combine the sifted ingredients and add ginger and raisins, into the molasses mixture.

Shape the dough into ping-pong sized balls. Wait for about half an hour for the dough to firm up a bit. Place the balls of dough about two inches apart on an ungreased cookie sheet. Flatten the cookies to about 0.5 cm using a rolling pin. Some balls can be rolled and then use a cookie cutter to cut the cookie into stars. Bake at 165°C for about 10-12 minutes. Wait for the cookies to cool on the baking sheet for five minutes. Wait for five minutes and then transfer the cookies to a wire rack to cool completely.

Commonly referred to as clarified butter, ghee is a natural and traditional source of fat often used in Indian kitchen for cooking especially in winters. But these days to maintain fitness, people have started cutting down on ghee and have started to include refined oils in their kitchen which are much more harmful than ghee.

Refined oils are obtained after treating natural oils with various chemicals and thus oil has disadvantages that can turn out to be harmful in the long run. Nickel (chemical) is used in the refinement process which has adverse effects on the liver, skin and respiratory system. In addition to this, refined oils have also been linked with diseases such as cancer, diabetes, stroke, and kidney ailments.

Whereas, ghee apart from enhancing the taste, it also provides strength, vigour, and vitality to the body. Now, let’s take a look at the health benefits of ghee in detail:

1. Ghee contains conjugated linoleic acid which is a type of omega-6 fatty acids that are healthy and can make you burn fat and lose weight.
2. Ghee includes medium-chain fatty acids which are processed & absorbed by the liver and burned as energy. Thus, ghee is an excellent source of energy for athletes and people with an active lifestyle or anyone who find it difficult to get through the day.
3. Ghee contains a rich variety of fats and high levels of monounsaturated fatty acids (MFA) which helps in reducing the levels of bad cholesterol (LDL) and increases the levels of good cholesterol (HDL).
4. Our bodies convert fiber into butyric acid that has many benefits one of them being aiding digestion. And, ghee is rich in butyrate that helps decrease inflammation, heal digestive track and keep it healthy.
5. Being rich in vitamin D & E, butyric acid and loaded with detoxification properties, ghee stimulates the production of T-cell production which balances the hormones that maintains healthy metabolism and promotes an alkaline environment in the body, making it extremely difficult for disease to thrive.
6. These days, there are high cases of people complaining to have dryness, itching, burning and aching in eyes. And, Ayurveda suggests cow ghee is the best tonic for the eyes. Significant levels of vitamin A in ghee helps in maintaining eye health.
7. High levels of vitamin K2 in ghee helps the body absorb calcium that promotes healthy bone health and prevents tooth decay.
8. Ghee is also ideal for those with lactose intolerance as during the preparation all the dairy residues are simmered off.

Apart from this, there are many other benefits of ghee for hair and skin apart from cooking, click here to explore.

Verka Ghee is produced from fresh cream that maintains its natural flavour and aroma. It is manufactured in hygienic condition and is conveniently available across all markets in Punjab and Chandigarh.

Do you often drink soda? Do you know it can have a serious impact on health and further leads to cancer?

Sodas are full of sugar, chemicals and have zero nutrition value. Before trying to quench your thirst with it, take a look at the harmful effects of soda drinks on the human body here:

1. High Sugar Content
   One 12-ounce can of soda contains close to 50 grams of added sugar that counts 13 teaspoons. And, thus exceeds the daily limit of 9 teaspoons of sugar for men and 6 for women. Therefore, an increased level of sugar consumption can lead to increased chances of becoming diabetic.
2. Increased Risk of Cancer
   As soda drinks are high in sugar thus increases the insulin levels which feeds tumours. And, the chemicals that are used for colouring in soda drinks can also boost the chances of developing breast cancer, prostate cancer, and pancreatic cancer.
3. Causes Sleep Disorders
   Soft drinks contain caffeine that affects our nervous system and alters mood and behaviour. Also, it prevents drowsiness by blocking the hormones and sleep inducers making you stay awake for long.
4. Corrodes Teeth
   Tooth decay is one among the major effects of carbonated drinks on the body. Soda contains added ingredients that are acidogenic and carcinogenic and thus causes corrosion of enamel from teeth.
5. Causes Weight Gain
   Soda contains many flavour enhancers full of sodium, artificial acids, sweeteners, and other additives that contain hidden calories leading to weight gain over time.
6. Causes Fatty Liver
   Liver damage is usually linked with consuming alcohol but one of the harmful effects of soft drinks also includes fattening of the liver.
7. Loss of Calcium
   Due to the presence of phosphorus in aerated drinks, chances of calcium loss from the body through the kidneys is increased.
8. Risk of Heart Diseases
   Sugar intake has always been linked to high blood sugar, high triglycerides in the blood and dense LDL that are the major cause of cardiovascular diseases.

Now that you know why soda is bad for you, you must consider replacing it with healthier beverages such as milk, lassi, lime water, shakes, fresh juice, coconut water, and herbal teas. You can also consider Verka Beverages as they have a huge variety of healthy drinks such as lassi, flavoured milk, aam panna, sugar-free banana, and many other drinks to choose from. All of these beverages come in Tetra as well as glass bottles’ packaging that makes it easy to carry. Also, all Verka beverages are packaged in hygienic state-of-the-art facilities and meet the requisite FSSAI standards. Visit http://verka.in/ to explore Verka milk and milk products that are not only tasty but also promotes good health.

Have you recently been diagnosed with diabetes? Wanting to know the best food to eat for diabetes? No doubt that the market is flooded with sugar-free food products for diabetes, but doesn’t mean you have to completely give up on eating good tasty food altogether.You can still enjoy having a wide range of delicious food but only when you know what food to avoid with diabetes and what to have.

Here we bring you the list of best and worst foods for diabetics that will help you to keep blood sugar level in the safe range without compromising on taste.

1. Starch: We all know that starch is not good for people with diabetes as they raise blood glucose and increases the chances of gaining weight. But instead of totally avoiding starchy food for diabetes, you can indulge in the ones that have the right amount of it.
   Have: Brown rice, whole grains, oatmeal, quinoa, baked sweet potato, or anything made with whole grains.
   Avoid: Processed grains such as white flour, white rice, white bread, fried potatoes.

1. Dairy: There’s no such thing as avoiding dairy and milk products to overcome diabetes. According to research including dairy as part of a well-balanced diet can rather be beneficial at preventing and managing diabetes.
   Have: Skimmed milk, low-fat yogurt & cheese, sugar-free ice cream, curd
   Avoid: Whole milk, cottage cheese

1. Vegetables: Vegetables should be a central part of the diet for diabetics. Take a look at what is best and worst vegetables for you.
   Have: Fresh vegetables whether raw, steamed or roasted like spinach, eggplants, onions, carrots and red peppers.
   Avoid: Canned vegetables and vegetables cooked with butter. Try to limit the intake of sodium through all sources.

1. Fruits: Fruits are naturally low in fat and a good source of vitamins, minerals, carbohydrates, and fiber. For a diabetic friendly diet, include fruits that are rich in micronutrients, low in carb and low in GI (Glycemic Index).
   Have: All fresh fruits, low-sugar jams, etc
   Avoid: Canned fruits, jelly, jams, fruit drinks.

1. Drinks: No more hesitation now while having your favourite drink.
   Have: Lemon juice, light beer, sparkling water, coffee, lemon tea, green tea, sugar-free drinks
   Avoid: Packaged juices, regular sodas, sweetened tea, wines

1. Protein: High protein diet can increase the risk of cancer and heart diseases. However, plant-based protein diet can be a safer option for those having diabetes.
   Have: Fish and seafood, chicken, breast meat, and eggs. If vegetarian, then take plant-based protein such as tofu, beans, nuts, or seeds.
   Avoid: Fried fish, red meat, chicken, pork

Knowing what to eat with diabetes is the key to lower down insulin levels and stabilize blood sugar levels. However, make sure you consult a doctor or a nutritionist first before including or excluding anything from your diet.

The soaring temperature in summers outside raises the internal body temperature thus increasing the heart rate and making the blood vessels to expand. And, when this blood is pushed outside towards the body surface for cooling, the muscles, brain and other internal; organs are not supplied with enough of blood. This causes heat strokes, heat cramps, severe headaches, diarrhoea, vomiting and in extreme cases it may even lead to death.

So drinking ample water is a must! Apart from that fluid with electrolytes should also be consumed daily. With summers in full swing, it is advised to include light and healthy fruits and vegetables to your summer diet.

1. Cucumber
   Packed with nutrients like Vitamin K, Vitamin C, Magnesium, Riboflavin, B-6, Folate, Pantothenic acid, Calcium, Iron, Phosphorus, Zinc and Silica, Cucumber is a healthy food item to include in your salads during summers.

1. Coconut Water
   Due to the high concentration of fibre, coconut water helps cure indigestion. In addition to this, coconut water is also considered as a cure to a hangover, aids weight loss, controls high blood pressure, and helps to keep you hydrated on excruciating summers.

1. Watermelon
   Watermelon is a good source of electrolytes which hydrates and replaces the minerals that are lost while sweating. It is also known to protect the skin against harmful sun rays. Also, keeping the body cool and hydrated stabilizes the mood and sharpens the memory.

1. Curd
   Curd is cooling, soothing, nutrition and light and thus helps aid digestion, boosts immunity, releases anxiety & stress, promotes bone health, improves skin health, helps in weight loss. Including curd in your daily summer meals can also improve the absorption of vitamins and minerals from other foods.

1. Green Vegetables
   Lettuce, broccoli, mushrooms, raw spinach, kale, zucchini, hot peppers, bottle gourd, and pumpkin are some summer vegetables that are good for health. They provide protection against the sun’s heat, detoxify the body and reduces inflammation.

1. Lime water
   Lime is rich in Vitamin C and thus turns out to be really good for the skin. Drinking lemon water also helps get rid of the bad breath. Being rich in citric acid, lemon water prevents the formation of calcium stones in kidneys. Having lemon water daily in the morning also helps to clean your body. In addition to this, it hydrates the lymph system, treats constipation and balances pH levels.

1. Tomatoes
   Did you know that eating tomatoes can provide protection against the sun? Tomatoes contain lycopene antioxidant and protective mechanisms that can lower the risk of cardiovascular diseases, protects skin from UV damage, osteoporosis, and cognitive dysfunction such as in dementia and Alzheimer’s. Therefore tomatoes are healthy food for summer and a must-have in your daily diet.

1. Corns
   Being rich in vitamins A, B, E and many minerals, corns are extremely high in fibre and thus helps in preventing various digestive disorders. Corn also contains lutein and zeaxanthin, the two antioxidants that are well known to protect from the harmful ultraviolet rays and lowers the risk of developing age-related macular degeneration.

1. Iced Tea
   From soothing stress to providing numerous minerals, iced tea is more than just a refreshing boost in summers. Having green tea regularly may also lower the risk of Alzheimer’s and diabetes. Also, it boosts anti-oxidants that helps fight cell-damaging free radicals in the body.

1. Blackberries and Raspberries
   Blackberries and Raspberries have the highest antioxidant activity of commonly consumed fruits, next to pomegranates. Having them every day reduces hunger and increases feelings of fullness which helps in managing food craving and further in maintaining weight.

Now that you know what to eat in summer, start including these healthy summer foods in your diet to soothe yourself under the sun and reap other health benefits.

Turmeric is known to have antibiotic properties and contains a chemical compound known as ‘curcumin’ that has the ability to get absorbed in the fat and tissues of our body. When we add this to the milk, it creates a perfect medium through which curcumin travels fast to those fats and tissues, making its absorption smoother.
This combination i.e turmeric and milk is also an effective remedy to prevent many health-related issues. Here are some health benefits of having the golden turmeric milk every day:

1. Purifies Blood
   One of the main benefits of turmeric milk is that it purifies the blood. Having this milk can help boost the blood circulation and cleanses the blood vessels and lymphatic system from all impurities.

1. Prevents Cancer
   ‘Curcumin’ in turmeric is found to be effective in killing cancer cells and limiting their ability to spread and damage the DNA. Having turmeric milk regularly can help prevent cancer growth in the initial stages.

1. Promotes Digestion
   Anti-inflammatory properties present in the turmeric milk helps manage digestive issues by promoting digestion, preventing stomach ulcers and diarrhoea. Bloating, gas, heartburn and other gastrointestinal infections can also be treated with a cup of milk with turmeric every day.

1. Improves Reproductive Health
   The antispasmodic property of turmeric milk benefits the women by easing the menstrual pains and normalising the menstrual cycle. In addition to this, turmeric milk is also said to be beneficial in Leukorrhea, Endometriosis, Fibroids, and for women with hormonal imbalances. Having this golden milk benefits the women of all ages and boosts the female reproductive health.

1. Remedy for Cough and Cold
   Due to antiviral and antibacterial property, turmeric milk is an effective remedy for cough and cold and relief’s sore throat. Having warm turmeric milk increases the mucus production which flushes out the microbes from the respiratory tract.

1. Fights Respiratory Issues
   Turmeric milk helps eliminate any pathogens or infectious agents from the respiratory system. Being antimicrobial, it fights against bacterial and viral infections. It is an effective remedy for asthma, bronchitis, and also provides quick relief from sinus and lung congestion.

1. Aids Weight loss
   Yes, turmeric milk does help lose weight! As turmeric contains dietary fiber, having milk with turmeric prevents weight gain by helping you get rid of the extra fat deposited in your body.

1. Promotes Good Sleep
   Promoting good sleep is another well-known health benefit of the golden turmeric milk. It produces amino acid – tryptophan and thus having it warm in at night before bed helps you relax, calm the mood and thus promotes an undisturbed sleep all night.

1. Reliefs Joint Pains
   Turmeric is known as a ‘natural aspirin’ in Ayurvedic medicine and therefore reliefs all kind of aches, swelling and pain. Presence of calcium in the turmeric milk also helps in strengthening the joints and keeps the bones healthy. Having this milk a daily basis can avoid osteoporosis and arthritis in future.

1. Adds glow to the skin
   The antioxidant and anti-inflammatory properties of turmeric milk fights against ageing, acne, scars, skin eruptions, and eczema. Having turmeric milk smoothen your skin; removes fine lines, lightens the blemishes and helps your skin to glow naturally.

Now that you are aware of the endless benefits that the turmeric milk has to offer, start including it in your diet to reap the benefits that you always wanted! You can also consider buying Verka Milk as it is available in a range of variants providing its customers with fresh and healthy milk that meets the PFA standards!

With scorching heat, it can get difficult every day to stay cool. This causes health issues and one on them being indigestion. There are certain trigger foods that cause indigestion when the body gets heated and thus causes bloating.

Here are some symptoms of Indigestion:

• Bloating
• Burping
• Hiccups
• Difficulty in swallowing
• Abdominal pain
• Heart Burn (Acid Reflux)
• Nausea with and without vomiting
• Constipation or Diarrhoea

Foods to Avoid Indigestion:

1. High Fat – Food high in fat slows down the digestion process therefore, avoid having fried food, full-fat dairy, ham & bacon fat, ice cream, and greasy foods.
2. Chocolate – Avoid having chocolate in summers as it contains caffeine and the bromine which can cause acid reflux and burning sensation in the esophagus.
3. Spicy Food – Stay away from spicy foods that contain onions, garlic, etc as they can trigger heartburn.
4. High Fibre – If you are already suffering from indigestion issues then you must ignore high fibre foods as they can increase bloating and abdominal cramps.
5. Fizzy Drinks – Soda and carbonated beverages are some of the main causes of reflux and therefore you must stay away from fizzy drinks.

How to Cure Indigestion fast

Digestion plays a huge part in one’s well being. When the food does not get digested properly, it gets collected in the intestines. And, if this waste continues to accumulate for long, it can lead to unwanted health issues in future.
Therefore, to keep the digestive system running smoothly, it is important to know what food is good for indigestion. We have shared below the list of foods that can help you fight all digestive disorders:

1. Coconut Water
   Unsweetened coconut water contains electrolytes that maintain the body’s pH balance and controls acid reflux.  Natural coconut water is rich in fibre & helps with regular bowel movements. In addition to this, it also has cleaning properties that help flush out toxins from your body.

1. Non-Citrus Fruits
   Non-citrus fruits such as bananas, apples, papaya, pear, and melons are high in anti-oxidants, potassium and fibre. Having these fruits hydrates the body, keeps acidity at bay and reduces pH levels.

1. Cold Milk
   Having cold milk neutralizes acids in the stomach and combats acidity. Anytime you feel heartburn or any other symptom of indigestion, have a glass of cold unsweetened low-fat milk.

1. Ginger
   Ginger has anti-inflammatory properties that help relieve gastrointestinal irritation and can also ease heartburn. Having ginger tea and adding ginger to your food can help ease the symptoms.

1. Curd & Lassi
   The presence of natural bacteria in curd & lassi makes it an effective remedy for acidity. Having lassi and curd after meals restrict the formation of acid and keeps the digestive system healthy.

 Now that you are aware of the best food for indigestion, make sure you include these in your summer diet to keep your gut healthy.

 Note: If you are suffering from diabetes, gastroenteritis or any other health disorder, consult a doctor before adding or eliminating anything from your diet.

Do you have dairy lactose intolerance and finding it difficult to find the right food products to include in your daily diet? We have talked about everything you should know about lactose intolerance, the right diet, food to have without cutting down on dairy and other sources of calcium & vitamin D.

What is Lactose Intolerance?

Lactose Intolerance is a disorder with an inability to fully digest lactose (natural sugar) found in milk and dairy products. This is caused by the deficiency of an enzyme in the body called lactase that is needed to break down foods containing it.

Symptoms of Lactose Intolerance

1. Abdominal cramps
2. Bloating
3. Diarrhoea
4. Vomiting
5. Occasional Constipation
6. Gas

Dairy Products for Lactose Intolerance

Being lactose intolerant does not mean that you cut all dairy products out of your diet. If you’re lactose intolerant but not allergic to milk, you can consider having low-lactose dairy foods, some of them are mentioned below:

1. Cheese
   Processed and Natural cheese are lower in lactose than regular milk. But, hard cheese such as ricotta, cheddar, Swiss and parmesan has the lowest levels of lactose.

1. Curd
   Presence of bacteria in curd feed on sugar and breaks down lactose thus helping in digesting lactose. You can also consider probiotic yoghurts as they contain live cultures of bacteria.

1. Butter
   Butter is prepared by churning milk/cream to separate its solid fat and liquid components. This removes maximum lactose during processing and the end result contains 80% fat making butter a safe food for lactose intolerant.

1. Dairy-Free Sources of Calcium
   There are some people who cannot tolerate dairy at all. For those, having dairy-free sources of calcium can help manage the symptoms of lactose intolerance.

Here are a few things you can add to your lactose intolerance diet:

• Spinach
• Broccoli
• Almonds
• Rice, Soy and Almond Milk
• Dark green leafy vegetables
• Salmon, Tuna and other small fish with soft bones

Note: People with lactose intolerance can probably try taking small servings of the above-mentioned products to see if they can tolerate it.

List of Foods to Avoid for Lactose Intolerance

1. Regular Milk
2. Cream
3. Icecream
4. Bread
5. Baked Food
6. Processed Cereals
7. Powdered meal replacements
8. Pancakes
9. Instant Potatoes
10. Salad Dressings

Note: If having or eliminating any of the above products is still causing any symptoms, consult your nutritionist.

Is milk good or bad for you? The question that creates confusion among most people and mostly stems from misconceptions. With the internet full of pros and cons of having milk there are so many myths about milk that keeps us away from a glass of milk full of calcium and vitamins.

Here are some milk myths and facts that will help you discover the truth about milk.

1. Myth: Raw Milk is healthier.
   Fact: Raw milk can pose serious health risks.
   Raw milk is unpasteurised and therefore contains harmful microorganisms that can pose serious health risks and exposure to dangerous bacteria such as E. coli, listeria, campylobacter, and salmonella.

1. Myth: Milk causes early puberty.
   Fact: Genetics, the prevalence of obesity, hormone disorders, and brain abnormalities are some common causes of early puberty.
   Bovine Growth Hormone found in cow’s help produce milk. After the pasteurization, these hormones are destroyed and the remaining traces are broken down during the digestion process and therefore have no effects on the human body and do not influence the onset of puberty.

1. Myth: Milk and dairy products leads to weight gain.
   Fact: Unsweetened and low-fat milk can help lose weight.
   Excess of anything is bad and same is the case with milk. If you are avoiding weight gain and working towards fat loss then it is important that you burn more calories every day than you take in. Unsweetened and low-fat milk the best to lose weight.

1. Myth: Milk is bad during cough and cold.
   Fact: Turmeric milk is an effective way to fight against cold and cough.
   Plain milk can make the phlegm thicker and thus cause irritation to the throat. If you are having cough and cold, turmeric milk can help fight as it is full of antioxidants that helps boosts immunity.

1. Myth: Carton Milk is synthetic.
   Fact: Carton milk maintains nutritional value and long shelf life.
   Carton UHT milk is ultra-high temperature milk prepared by processing the milk at high temperatures to get rid of pathogens. This packaging is used to make milk shelf-stable and preserved with nutrients without adding any preservatives.

We hope this has helped you become an informed consumer. Now, make sure that you don’t give up your glass of milk so easy.

Motherhood comes with a lot of responsibilities as well as challenges that revolve around child’s nutrition, hygiene and sleep. These three factors are majorly responsible for the child’s growth especially for those falling under the age bracket of 8-14 years.

Every parent is advised by family, friends and doctors that their child should be having a ‘balanced and nutritious diet for stronger immune’. But, the question arises that what does a nutritious diet involve? To develop a stronger immune, here are some vital nutrient food sources for kids that every parent should know.

1. Green Leafy Vegetables
   Rich in Vitamins, calcium and Iron, Green leafy vegetables are an important source of nutrient for kids. Iron builds healthy blood cells (RBC’s) that carries oxygen to the body since the deficiency of Iron can lead to weakness and anaemia. Also, deficiency of vitamins affects the eyesight. Therefore, ensure that you include green leafy vegetables such as Spinach, drumsticks, mint, coriander, cereals, beans, whole grains, nuts, etc in your kid’s meal.

1. Fruits
   Fruits are rich in Vitamin C that helps boost immunity and can help the child fight off the common cold. Vitamin C strengthens the walls of blood vessels, holds the cells together and helps in healing the wounds. Therefore, encourage your child to have fresh fruits such as oranges, papaya, apple, strawberries, kiwi, mango, etc and avoid having canned ones.

1. Bread and Potatoes
   For kids, carbohydrates are an important source of instant energy and also helps the body to use fat and protein for building and repairing tissues. You can consider carbs such as bread, rice, and potatoes.

1. Legumes
   Legumes are family of vegetables or plants having a shell with seeds inside sometimes referred to as pulses. Legumes provide plant tissue that is high in protein and is a great source of vitamins, iron, potassium, magnesium, zinc, and fibre. For kids, Legumes are an effective source of providing energy, improving immunity and growth. Therefore include peas, beans, peanuts, and lentils in your kids daily diet as they also serve as best nutrients for skin & hair growth.

1. Milk & Dairy Products
   We all know that calcium is essential in building strong bones & teeth and thus, every parent should make sure that their kid includes a calcium source in their diet every day at least till the age of 18. Having a good intake of calcium also decreases the chances of getting osteoporosis later in life. In addition to this, calcium is also important for blood clotting & for nerve, muscle, and heart function. Therefore, include dairy products such as milk, cheese, yoghurt, lassi and paneer.

Note: Limit the intake of trans fat & added sugars and make your kid have naturally sweetened food and healthy fats.

Now that you know the best nutrient food sources for kids, make sure you start including them in your child’s daily diet at the earliest.

Cheese is sometimes considered as a fattening and unhealthy dairy product. People often avoid having cheese, especially when on a diet. But, apart from having a great taste and high-fat content, there are many nutritional benefits of cheese for health. To know why cheese is good for you, take a look at some of the benefits listed below:

• High in Calcium: Cheese is a rich source of calcium that helps keep the bones healthy and also prevents tooth enameling. Also, cheese helps produce saliva that restores the PH levels after having a meal and thus rinses away bacteria and sugar from the teeth.
• Supplies Probiotics: Probiotics found in cheese helps boost immunity to fight with infections and diseases.
• Rich in Vitamins: Vitamins such as B6, A, B12, folate, iron, zinc, and phosphorus are found in many types of cheese which in combination with certain kind of proteins promotes anti-inflammatory benefits and improved vision.
• Provides Protein: Being high in protein, cheese helps secrete insulin, controls the glucose and thus lowering the risk of developing diabetes.
• Improves Cholesterol: Some studies show that cheese might lower down LDL cholesterol as compared to other fat sources.
• Increases Muscle Mass: Cheese such as ricotta is known to increase muscle mass in healthy adults and thus making them stronger.
• Makes you Feel Fuller: Fats and proteins found in cheese make you feel satiated and carbohydrates provide energy to your body, and thus making you feel fuller for a long time and also helps keep your carvings away.

Note: These benefits only works if the cheese is consumed in moderation. To know how much and what kind of cheese is good for you, get a health analysis & a custom diet plan from your nutritionist.

Including cheese in your diet does not mean having pizza and pasta. There are many healthy ways to include cheese in your diet to gain its nutritional advantages such as adding it in your salads to make it more interesting and tasty. Dressing the salad with shredded cheese will spruce up the taste. Same is the case with soups, you can glam up your classic soups such as spinach, tomato or other soup by just adding some processed cheese on top and it will ensure rich and creamy taste. Cheese is something that you can add to almost every dish that you make; be it sandwiches, kaathi rolls or tarts.

So, what are you waiting for? Create a healthy food plan for yourself that includes a moderate amount of cheese. You can also consider buying Verka Cheese that will surely make your meal tastier and healthier.

If you are working towards losing weight and getting in shape, it is important to make sure that you’re burning more calories each day than you’re taking in. As we all know that milk is an essential part of the daily diet but with a huge variety of milk available in the market, a lot of people tend to get confused in deciding which milk is better for weight loss. Unsweetened and non-fat milk can do wonders here and then there are several other options too. Let’s take a look at the best milk to drink to lose weight.

Soy Milk:
Soy milk is made from ground soybeans and thus serves as a great choice for those who are vegan or are lactose intolerant. The monounsaturated fats found in soy milk decreases intestinal & blood fat and absorption of cholesterol. Also, phytosterol in soy performs fat blocking function. In addition to this, soy milk also contains fat-burning vitamins – riboflavin and vitamin B12 which helps produce more energy and increases metabolism to make you burn off fat more efficiently.

Almond Milk:
Due to the processing of almond milk, only a very small portion of almonds is present in the milk and thus it does not create high amounts of calories and fat as originally almonds have.

Almond milk is full of heart-healthy flavonoids that keep the cholesterol in control. In addition to this, it is rich in Vitamin E, low in sugar, a source of calcium, rich in vitamin D and low in potassium and phosphorus. Therefore, including Almond milk in weight loss diet is a great option for those who are allergic to soy, are vegan and wishes to get in shape without excluding milk from their diet.

Skimmed Milk:
Being free from fat or having less than 0.5 gram of fat makes skimmed milk the best milk to drink to lose weight especially for those who are not looking for lactose-free and vegan options. Verka Skimmed milk is easily digestible, rich taste and extremely low in fat. It is pasteurized and hygienically packed in advanced milk processing plants through milk pouch filling machines.

Cow Milk:
Cow milk contains low-fat content than buffalo milk and therefore is lighter and easy to digest. It is high in phosphorous & vitamin B12 and an excellent source of protein and calcium. Being rich in calcium and vitamin D, cow milk helps to body burn calories by increasing the metabolism of fat. Verka Cow milk meets the requisite FSSAI standards and comes in convenient packing of 500 ml and 1.5 litres.

So, after reading the above options now you know which milk is better for weight loss and will improve overall health. Also, in your attempt to lose weight, make sure you stay away from fizzy drinks, oily and fried food, and alcohol.

Winter has set in and now, it’s the time to revamp your kitchen. Just the way methi, saag, palak and gaajar have replaced the summer veggies, time to swap your refined oil with verka desi ghee.

“Ghee being a fat soluble vitamin that is rich in vitamin A, D, E, K. Ghee helps our body to absorb and make use of these vitamins. So basically it helps in digestion and enhances eyesight, keep muscles healthy and take out impurities from the body. Most importantly it has a softening effect and prevents dryness of skin which is quite common during winter season. 1/2 a tea spoon of ghee is good during morning followed by a hot beverage like green tea or regular tea / coffee.” says Sandhya Gugnani, a celebrity nutritionist.

Here are some benefits of eating desi ghee every day in winters:

1. Eases constipation:
   Craving for fried food during winters knows no bound. Greasy foods like fries, potato chips, and hot buns are not so good for digestion. These foods are high in fat, low in fibre, and thus the water content in the stool lower downs, making it dry and harder to push out. Ghee is an effective remedy for those suffering from constipation and eating ghee during pregnancy benefits the mother as well. Having a cup of hot milk with 1 spoon full of desi ghee at bedtime can help get fresh easy in the morning and can also help boost the metabolism.
2. Relieves congested nose:
   As the weather changes and is in, a majority of people suffer from a cough and cold. According to Ayurveda, Nyasa treatment is a helpful remedy to soothe cold and clear the clogged nose. Just pour lukewarm desi cow ghee into the nostrils whenever you feel clogged or during the bedtime. In addition to relieving the congested nose, it also treats headaches, migraine and cervical spondylosis.
3. Winter Staple to keep you warm:
   When winters come, we start taking out our scarves, gloves, caps, and preparing the fireplace to keep our self warm. Apart from this, ghee should also be stocked in your kitchen & included in every dish that you prepare as it is one of the winter staples that helps you keep you warm from within.To produce heat within the body it needs to burn fat and desi ghee is the healthiest and a digestible fat.  It also keeps you immune from the common winter diseases.
4. Boost energy:
   Here’s why use ghee to boost your energy. As the winter days are shorter and darker than other months, we spend less time outdoors and often feel lethargic. Take ghee as it contains medium and short-chain fatty acids which act a good source of energy and also acts a strong antimicrobial and anti-fungal substance.

Note: Those suffering from high cholesterol levels and obesity are recommended not to consume ghee without consulting your doctor/nutritionist.

There are several other uses of ghee other than cooking such as benefits of ghee for hair, skin and weight loss, click here to read.

We all know that milk and milk products have nutritional value that is helpful for the growth of foetus and health of a pregnant woman. But, did you know that consuming raw milk during pregnancy can give way to dangerous microorganisms into your body, exposing you and your baby to several health risks?

Benefits of drinking milk during pregnancy

1. Provides calcium to bones that help to meet the mineral requirements of the baby
2. Supplies protein that improves the blood supply and strengthens the uterus.
3. Provides vitamin D that prevents low birth weight and rickets
4. Keeps you hydrated and serves as an excellent antacid.

Which milk is good during pregnancy?

Milk provides a healthy amount of calcium, protein and vitamin D and to obtain these nutrients, a pregnant woman should consume at least 2 servings of milk per day. But, then there’s confusion whether raw milk should be consumed or pasteurized one. Let’s find it out!

Is consuming raw milk during pregnancy safe?
The raw milk is directly sourced from animals such as cow, goat, sheep and camel. It often contains a variety of infectious pathogens, unnecessary enzymes, and pus cells from the animal. Also, dangerous bacteria such as Salmonella, E. coli, and Listeria are present that can further cause serious foodborne diseases such as listeriosis, typhoid fever, tuberculosis, diphtheria, and brucellosis. Pregnant women have a high risk of getting ill and some may even experience miscarriage from the bacteria Listeria.

Is consuming pasteurized milk during pregnancy safe?

Pasteurization is a process through which the harmful bacteria are killed by heating the milk to a specific temperature and time. Whether you are choosing goat, cow or buffalo milk, it should be pasteurized to keep you and your baby safe. 

Note: If you are pregnant and experience symptoms such as vomiting, diarrhoea, abdominal pain, fever, and headache after consuming raw milk, consult a doctor immediately.

These days, the market is loaded with ‘health drinks’ but hardly any of those does justice to what it claims. Lassi is only one such drink that other than being a healthy beverage, also serves as a perfect refreshing drink for people of all ages.

Lassi is an age-old Punjabi after meal beverage which is known for its numerous benefits such as aiding digestion, providing calcium and vitamin D and more. Let’s take a look at some of the health benefits of drinking lassi listed below.

1. Aids Digestion
   Churned out of dahi (yogurt), lassi is extremely beneficial for our digestive system. It contains lactobacillus bacteria that lubricates the intestines, breakdowns the food, absorbs the nutrients and helps in smooth digestion. In addition, also helps the stomach to get rid of acids that cause indigestion and heartburn.
2. Prevents Bloating
   Excess water in the body causes bloating and lassi is highly recommended as it contains healthy bacteria that helps keep away the bad bacteria and in preventing stomach bloats. Being rich in probiotics, lassi eliminates bad levels of cholesterol in the body.
3. Improves Bone Health
   Being rich in calcium, lassi helps to make bone stronger and consuming it daily also assures good dental health.
4. Boosts Immune System
   Since lassi is rich in Vitamin D and Lactic Acid, consuming it boosts the immune system by preparing the body to fight against various diseases.
5. Maintains Youthful Skin
   Everyone wants to look youthful for long. Lactic acid found in lassi helps enhance skin’s texture. Drinking lassi benefits the skin by cleansing it from within and thus removing all kinds of blemishes and freckles.

Verka lassi is available in various variants; sweet, low fat, rose, mango, strawberry, and namkeen lassi. All these products are hygienically UHT processed and contain no preservatives & chemicals. Available in tetra packaging, makes it easy to drink even on the move. The main highlight is that you need not refrigerate it till you open.

Visit your nearest Verka booth to take your pick!

Are supplements good or bad? This is something that you should pay close attention to.
For quick results, people often look for short-cuts and turn to supplements such as powders, pills and shakes. They think that this is the best way for losing weight, recovering from an injury, gaining muscles, etc. If you compare real food vs supplements, real food is the better alternative than having supplements, here’s why:

1. Supplements often contain Fillers
   Supplement manufacturing companies often use fillers to reduce the production costs. Hydrogenated soybean oil, Talc, Magnesium Silicate, Titanium Dioxide, Lead, Mercury and PCBs are some common fillers used in vitamins and other supplements.
2. Supplements come with unexpected side-effects
   Supplements can cause side effects especially when taken in wrong quantity or taken in combination with other supplements. Some ingredients in supplements are added in more quantity than what your body might require and taking more of it raises the risk of experiencing more side effects. Therefore, when talking about food vs bodybuilding supplements, consider having real food than the supplements which many harm your body and eventually your bodybuilding career.
3. Supplements are expensive
   When we compare food and dietary supplements, supplements are more expensive. Therefore, it is better to invest money wisely on real food than on supplements since they are artificial and can have a negative impact on your body.

What to do

Take maximum minerals and vitamins from food than from supplements. Add real food to your diet as it is less expensive, tastes better, and comes with no side-effects. Consult a dietician and figure out the nutrients that are lacking from your diet. If you are unable to make dietary changes or have a serious deficiency then you can consider taking supplements but only after doctor’s recommendation.

For Overall Health, quit vitamin supplements and consume dairy products, meat, poultry, fish, vegetables, fruit, nuts and seeds, and whole grains.

For Recovery, quit protein powder and consume low-fat chocolate milk and tart cherry juice.

For Muscle Gain, quit gainers or creatine and consume smoothies, nuts, meat, poultry and fish for natural creatine.

For Weight loss, quit weight-loss pills and consume yogurt, green tea, plenty of fruits and vegetables.

To Boost Immunity, quit taking probiotics & vitamin C/D vitamins and consume Dark-coloured fruits and veggies, low-fat milk and yogurt.

Here’s a food chart that can help you to get the respective nutrients:

Do you keep getting advice from people on which milk is better and which isn’t?
Milk is very high in nutrition, but when you have a choice, which one would you prefer cow milk or buffalo milk?

Take a look at the differences between cow and buffalo milk below and find out the right milk for yourself.

Fat:
Fatty food stays in the stomach for a long time and hence takes time to get digested. The amount of fat present in both cow and buffalo milk is what makes the consistency of milk different. Cow’s milk has a low percentage of fat and therefore called to be lighter. Whereas, Buffalo’s milk has a high percentage of fat and is thicker than cow’s milk and is therefore heavy.

Protein:
Buffalo milk has 11% more Protein content than the cow’s milk. Proteins are more heat resistant and difficult to digest for infants as well as the elders. Keep that in mind when choosing Cow milk vs. buffalo milk for babies.

Calorie:
As buffalo’s milk is high in proteins and fat, it has more calories than the cow’s milk. Those who are diet and health conscious should choose wisely.

Water:
Buffalo’s milk has more milk solids than that of cow’s milk. As cow’s milk has more water content, therefore, it keeps the body hydrated. Also, buffalo milk is heavy and creamy therefore it is best to be used in preparing kheer, pudding, custard, ice creams, and tea.

Cholesterol:
Buffalo milk contains less cholesterol as compared to cow’s milk. Thus, cow’s milk is recommended for infants and elders as well as for people who are diabetic or has kidney diseases, PCOD, obesity, etc.

Now that you are familiar with the pros and cons of both types of milk, choose the right one for your health and body needs.

Whether it is cow milk or buffalo milk, it is important to ensure that it is of good quality. Verka pouch milk is available in many variants including full cream, standard, toned, double tones, skimmed, and cow milk. Take a look, here. 

Are you getting enough of vitamin D? These days a lot of people, especially women, are diagnosed with Vitamin D deficiency. The lack of Vitamin D can result from various factors such as insufficient exposure to sunlight, daily diet and absorption of nutrients by the body.

Benefits of Vitamin D:
Vitamin D plays a major role in boosting the body’s absorption of various vitamins and minerals such as calcium, iron, magnesium, zinc, and phosphate. This in turn promotes healthy skin, weight loss, strong bones and proper brain functioning.

Vitamin D Deficiency:
Deficiency of Vitamin D causes many diseases in both children as well as adults. Rickets is mainly diagnosed in young children characterised by bowed legs, delayed motor development and stunted growth.

On the other hand, osteomalacia is diagnosed in adults characterized by the softening, weakening, and demineralization of bones. Also, Vitamin D deficiency for a long term can lead to osteoporosis and vulnerability to get fractures.

There are Vitamin D rich foods that can help you boost your Vitamin D levels naturally, check out some mentioned below.

1. Fish
   Fish is high in vitamin D especially the fatty ones. Salmons have high portions of Vitamin D. However, you can also prefer other options such as tuna, trout, shrimps, and mackerel. In addition to vitamin D, having fish gets healthy omega 3 fatty acids!
   
2. Eggs
   Most of the protein is found in egg whites while the fat, vitamins, and minerals are found in egg yolk. Therefore it is important to use the whole egg and not just whites.
   
3. Mushrooms
   Mushrooms are the only plant source of Vitamin D. Wild mushrooms have a high amount of Vitamin D as they are exposed to sunlight and they synthesize this vitamin when exposed to UV. Including mushrooms in your daily meals can bring a significant rise in the Vitamin D levels and can help you beat the Vitamin D deficiency.
   
4. Cheese
   Cheese is one of the top foods that are high in Vitamin D. Amongst others, Ricotta cheese provides Vitamin D in maximum quantities.
   
5. Milk
   Whether its low fat, full fat, flavoured or cow milk, all types of dairy milk are excellent sources of Vitamin D. In addition, it also provides other essential nutrients including Vitamin B, Vitamin A, protein, calcium, phosphorus and many other nutrients.
   For convenience of customers, Verka Milk is delivered fresh to the market across tricity and verka booths every day, explore all the variants here.

Note: Vitamin D supplements should be used under the doctor’s recommendation only. Also, do consult your nutritionist before increasing or decreasing the quantity of any Vitamin D rich food in your diet.

Apart from these, consider taking cod liver oil and make sure you get enough sun exposure to lash out vitamin d deficiency from your life!

For many parents, it is a real challenge to pack healthy as well as a yummy lunch for their kids so that they eat it with joy without trading or throwing it away. With careful and wise planning, you can pack lunch that is nutritious as well as tasty!

Here are some tips that can help you with healthy and easy lunch ideas for work and for your school kids:

• Plan Ahead: To pack lunch box on time every morning, it’s a good idea to plan your menu on a Sunday for the coming week. This gives you enough time to get creative with your lunch box ideas!
• Keep Your Kids favourite on mind: Make a list of your kid’s favourite food items and then schedule each food item for every day. Also, make it nutritious; add seasonal fruits, veggies, and protein.
• Add a Beverage: During lunch breaks, kids often buy sodas from the cafeteria. You can replace this with nutritious beverages. Verka has a range of beverages such as lassi, flavoured milk, nimbu pani, mango shake, choco milk, and much more. You can explore the whole section here.
• Include a sweet dish: Candies, chocolates, and mithais can be replaced with a nutritional sweet dish like Kheer. Verka kheer comes in 2 variants; original and Kesar Kheer. Verka kheer is ready to eat and comes in easy to carry packing. In addition, we also have a range of traditional Indian sweet options such as Kaju Barfi, Milk Cake, Kaju Pinni and much more, explore the range here.
• Add a twist of cheese: Be creative and think beyond the ordinary. Use salad leftovers and toss it with your kid’s favourite cheese spread! You can also create mini roti wraps and add cheese singles to it! There are many recipes you can come up with if you think innovatively. Verka has a wide range of cheese; singles, spreads and processed cheese. Explore the full range here.
• Think beyond Curd: If your kid is not a big fan of dahi, consider other options. Create yoghurt dips by adding cilantro and other herbs into it. You can also consider Verka Jeera Raita made from pasteurized Verka milk.

These Indian lunch box ideas are not only restricted to school going kids but can also be used by college goers and those working. Verka brings unique and healthy recipes for lunch by Masterchef finalist Kandla Nijhowne, explore them all here and grab all the Indian lunch box ideas for work and for school.

Butter is a staple food in the diet of most Indians diet and can turn tasteless and mild meals into appetizing masterpieces! But butter has also been a factor of stress and worry in the minds of many Indians.

From obesity to heart diseases, butter has been blamed for a lot of diseases. Depending on your nutritional goals and health status, you should carefully plan the amount of butter in your diet. But, if consumed in moderate and controlled quantities you can benefit from butters nutritional benefits on health.

1. Butter contains a variety of fat soluble vitamins including vitamins A, E and K2. Those who consume plants and animals in their diet get enough of Vitamin A & E. Dairy from grass-fed cows is rich in vitamin K2 and consuming Verka butter gives you all of that combined together!
2. Lauric Acid is found in butter which helps treat fungal infections.
3. Butter contains anti-oxidants that helps protect against free radicals and weakening arteries.
4. Contains saturated fats that are known to have anti-tumour and anti-cancer properties.
5. Conjugated linoleic acid present in Verka butter helps boost immunity and promotes building muscles.
6. Verka butter protects the body from gastrointestinal infections.
7. Cholesterol found in butter is essential in the development of the brain and nervous system in children.
8. Verka butter helps prevent stiffness of joints in the body.

Note: Keep your intake of unhealthy fats low and healthy grains high, occasionally eating butter won’t damage your health. But, do consult your doctor/physician before you alter your diet.

The quality of butter is not determined by its price, or by its fancy packaging. It’s determined by its flavour.

If you’re looking for butter online in India, choose Verka butter. Creamy and easy to spread, Verka Table Butter is produced in extremely hygienic conditions and meets the requisite FSSAI Standards.

Verka Butter is available in 500, 100 and 10g packs and available across all major confectionary shops and Verka booths. The blister packaging of butter is great for travel purposes as it reduces the risk of leakages. Verka butter price in India is very economical; you can explore other Verka products here.

Cow Ghee is not just used in cooking but also acts as medicine. It is often used as a nourishing oil for massaged or after baths. Consuming cow ghee enhances the capabilities of the brain like memory, wisdom, and intellect. We’re sure that you must be hearing all kinds of positive and negative things about consuming ghee. Some say that consuming ghee can have side effects on your health but this is not true. However, consuming it in inappropriate portions is unhealthy. Now, let’s take you through some benefits of cow ghee that makes it healthy and safe to consume.

Saturated Fats:
Cow ghee contains saturated fats and therefore has a higher heating point than vegetable oils that contain polyunsaturated fats. This is why; the saturated bonds in cow ghee do not break down to radicals during heating.

Helps in Digestion:
Cow Ghee helps in improving digestion by stimulating the secretion of stomach acid. It is also rich in butyric acid which helps in lowering inflammation and helps in digesting the food.

Rich in Anti-oxidants:
Cow Ghee is sourced from grass-fed cows, therefore, it has a good presence of K2, butyric acid and CLA (Conjugated Linoleic Acid). CLA is a natural fatty acid that has anti-cancer and anti-oxidant properties that help in digestion, strengthens the immune system and also help in weight loss.

Balances VATA, PITTA & KAPHA in the body:
As per Ayurveda, cow ghee is one of those rare substances that help balance Vata & Pitta which helps slow down aging and increases Kapha as well.

Heals and Nourishes Body:
Cow Ghee is also known for its healing qualities. It is the best thing to apply on skin burns or sun burns. We have been hearing elders emphasising to use cow ghee for hair as it is it helps to cure dryness and relieves flaky scalps. As the winters arrive, make sure to stock up on your cow ghee for skin.  It is always recommended since it is considered a great moisturiser that not only heals skin but also cracked lips and heels.

Relieves Constipation:
It is observed that most pregnant women encounter problems with digestion and constipation. Apart from high fibre intake, it is suggested to take a spoon full of cow ghee with warm milk, every night to help digestion and constipation.

Boosts Energy:
With about 450KJ of energy per tablespoon, cow ghee nutritional energy content high making it a storehouse of energy. The fatty acids present in cow ghee can be directly absorbed into the liver and burnt as energy.

Non-Alergic:
Cow ghee does not contain milk solids as it is produced from clarified butter. IT is also very low in lactose and casein content, therefore, it is safe to be consumed by those lactose or casein intolerant.

For health-conscious people, cow ghee nutrition is unbeatable as it is a healthier alternative to butter and oils. Cow ghee has healthy fat and should definitely be added to your daily diet but as long as you know how much is good for your health.

Verka Cow Ghee is manufactured in hygienic ghee making facilities in Jalandhar and meets all the requisite FSSAI norms. It represents true Punjabi taste and is very popular and well accepted in Punjab. Slowly, other states are starting to recognize the goodness of cow ghee. Explore more Verka milk products and cow ghee online here.

Human beings as a species have a substitute for everything! If we don’t have tea, we have coffee; and if we don’t have milk, we have milk powder. But calling milk powder a substitute would be an understatement for sure since it has its own benefits! Some even say that it’s better than milk!  

It is hard for some people to start their day without a cup of tea or coffee and for those who love to travel a lot and are on the go, milk powder can be great option to make a blissful coffee or tea on the move!

Milk, if not boiled, can get spoiled; and for those who hardly stay at home and do not have enough time to carry out kitchen chores can be saved by milk powder! A cup of hot water and a spoon of milk powder is all you need to make yourself a healthy glass of milk!

Check out some Milk Powder skin & health benefits:

1. Milk powder benefits on skinFor flawless and clear skin, Milk powder is an amazing ingredient to create home- made natural beauty products such as facemasks and face scrubs!
   
   DIY Face Scrub
   Walnut is a great skin exfoliator you cannot ask for more. But when you add milk powder to a walnut mixture or scrub it becomes even more effective on your skin. Keep this mask on your face for thirty minutes, then gently scrub it away. As a result, you have fairer and healthier skin.
   
   DIY Face Pack
   Honey is a natural skin cleanser and when mixed with milk powder, it turns out to be even more useful and amazing for your skin. You can also add saffron and a pinch of turmeric to this DIY facemask. It will hydrate your skin as well as make your skin glow.
2. Good for Health
   For all the fitness freaks out there, pay attention to these amazing milk powder health benefits! Not only does it make your bones strong but also contains a fair amount of protein, is low on fat and is packed with nutrients! Protein
   According to recent studies, every individual has different requirements of protein. So, you never know how much protein you need unless you calculate it! Studies have shown that a glass of skimmed milk provides 14 % protein which is the bare minimum. Low in Fat
   People who take special care of their weight and try to cut down on the fat, this one is for you! For all those, who are trying to lose weight, skimmed milk powder is a perfect option; no fat and you get calcium too!
   
   Nutritional value of Milk Powder
   Skimmed milk contains potassium, carbohydrate, and calcium whereas whole milk contains fat and calories. Drinking skimmed milk on regular basis boosts your metabolism because of which your body can absorb more nutrients which whole milk cannot due to the excess fat in it. There are two types of Verka milk powder available in the market, skimmed milk and spray dried milk powder. You can buy both of them from your nearest Verka booth or confectionary shop. Discover our products here; you can buy them from the nearest Verka booth or from your nearby market.

The moment you get to know that you are pregnant you start taking extra care of yourself, true, isn’t it? Pregnant women are often showered with different pregnancy health tips, such as to work less, eat this or that, etc. It’s pretty common to get that special attention.

When you are pregnant the most common advice you get is to drink milk for proper calcium intake but you cannot rely only on milk for the next nine months! What about all those taste buds cravings for spicy and cheesy food!

Some women do not like milk but still need to fulfill their need of calcium? Do we have another healthy & calcium providing food substitute? Yogurt or curd is a great way to get your daily intake of calcium! There are a lot of health benefits of curdduring pregnancy.

During pregnancy, it’s natural to crave for tangy and spicy food! So, what more can you get out of a bowl of plain curd? A lot! Let’s take a look at all the pregnancy healthy snacks which can be prepared with curd.

Dahi Bhalla
Don’t tell us you forgot this yummy Indian dish, to begin with. Dahi Bhalla is perfect for your cravings as it has that tangy flavor of tamarind chutney, the spiciness of green chutney and finger licking dry mango powder, and dahi is obviously added to it in the end. You can make this dish at home also or get it from your nearest chaat wala.

Dahi Kabab
Dahi Kabab is also known as Dahi ke kabab, it is a popular North Indian dish. This dish is made from hung curd and is spicy to start with. It contains a fair amount of curd and paneer is used as stuffing. This will surely satisfy your taste buds.

Dahi Aloo
Another delicious dish you can make with curd is “dahi aloo”; this is a healthy choice for you as this dish contains protein as well as zinc.

Tadka Dahi
This dish is also made with hung curd and is tempered with onions, tomatoes, red chilies, Kasuri methi, and curry leaves this dish will give your taste buds the kick they’re looking for.

Low-Fat Dahi Chicken
Chicken is good for health especially when you are eating for two! The base ingredient of this Indian dish is dahi. This dish is high in protein, and low in carbohydrates!

Note: Pregnancy health care is kept in mind while suggesting these dishes.

The time has changed now; we have a lot of healthy choices in curd alone to choose. Let’s take a look at what are they:

Verka Plain Dahi: We have plain Verka Dahi made with utmost quality standard, brimmed with the goodness of calcium.
Shahi Dahi: Shahi Dahi is creamy, thick, and contains good bacteria that help to survive digestive juices and boosts digestion.
Jeera Raita: Jeera Raita is made from pasteurized milk and is ideal for daily consumption.

You can buy Verka Dahi at your nearest Verka booth or local market. Explore the range of Verka products, here.

Dahi is a versatile food that can be enjoyed with steaming parantha in breakfast, lassi in lunch or with sabji in dinner. It is a staple food in most Indian households.

Apart from providing calcium and other nutrients, Dahi has a number of health benefits. Checkout some benefits listed below:

Improves Digestion:
Curd has digestive properties, the nutrients present in curd are easily absorbed by human digestive system and curd also helps in absorbing nutrients from other foods that we eat. Curd has cooling effect therefore it is best to eat it with spicy food as it neutralises the food’s heat. In addition, it is also known to cure Pylori infections or peptic ulcers!

Healthy Heart:
Curd helps in minimising the risk of high blood pressure and also helps in reducing cholesterol levels by preventing the thickening of carotid arteries.

Boon for Lactose Intolerant:
Curd is a safe pick for those who are lactose intolerant. Curd converts the milk’s lactose to lactic acid, making it easy to digest.

Boosts Immunity:
The Good Bacteria present in the curd strengthens our immune system by fighting against microorganisms that are present in our body. Curd is extremely beneficial for women as it helps in preventing vaginal yeast infections in women. 

Strong Teeth & Bones
All dairy products are good for our bones and curd is no different. It contains high amount of phosphorus and calcium that helps promote bone growth and makes our teeth strong.

Skincare:
Curd is a natural skincare product as it contains nutrients like Zinc, Vitamin E and Phosphorus. Also, curd is an excellent ingredient for homemade face masks; mixed with gram flour and lime juice, it acts as a perfect de-tan mask.

Anti-Dandruff:
A simple homemade treatment can help us get rid of dandruff with curd as it has anti-fungal properties. Whip some curd in bowl and massage it on scalp. Wait for an hour and rinse it thoroughly.

Lose Weight:
Curd is the first food that nutritionist suggests while making a diet plan. It is a well-documented fact that people who eat curd before or after their meals lose more weight than people who don’t!

Relives Stress & Anxiety:
Stress can ruin your health therefore it is important to choose a pocket friendly stress buster that can help you relax and rejuvenate. A study conducted by UCLA’s School of Medicine, states that eating curd lower the levels of activity in the part of brain responsible for emotion and pain.

Verka dahi made from verka milk, is available in various sizes including the bulk packs for special occasions. Checkout the full range, here!

Milk is the best complete food termed ever. It has immense quantity of calcium, proteins, vitamins, minerals and little percentage of fats and carbohydrates. Milk is always welcomed by all age group for its goodness it shares.

If you are a vegetarian, Milk is definitely a complete source of protein. From muscles to hair, bones to teeth, the body needs protein to be healthy and strong. Verka Milk is a high-quality, high in protein and provides vegetarians with the full mix of essential amino acids your body needs.

Checkout the health benefits of Milk:

Tasty:
Flavored milks, tangy yogurts, mellow cheese and countless flavors of ice cream; taste is the most important factor in determining the dairy food choices. Verka has an array of flavoured milks, cheese, ice creams and sugar free beverages. Verka dairy products are manufactured at state-of-the-art processing plants and meet the FSAI/PFA standards.  

Nutritious:
Dairy products contain 9 essential nutrients; high quantity of proteins, vitamins A, D, and B12, potassium, phosphorus, riboflavin, and niacin. Whether you follow a strict vegetarian diet or not, calcium is an important nutrient you can get from milk. A glass of milk in everyday diet is a powerful nutrient punch and can make you fit and healthy.

Health Benefits:
Dairy foods have multiple health benefits. Milk and milk products are known for multiple health benefits; improves bone health, reduces risk of cardiovascular diseases, metabolic syndrome and lowers blood pressure.

Sustainability:
Verka strives at providing its customers nutritious dairy products that positively affects our communities economically, environmentally, and socially.

Affordable:
One of the best ways to stretch your food budget is by drinking milk.  For a healthy immune system and bone-building nutrients, like calcium and vitamin D, mIlk is an economical choice. Verka delivers affordable, appealing and nutritious dairy products in an easy accessible way.

Local:
Verka Milk is local, obtained from cruelty free cattle and hygienic dairy farms. Buying Verka milk supports the local economy and ensures that you’re buying high quality dairy products from a reliable source.

Variety:
Verka has a wide range of milk of pasteurized pouch milk and fresh products made from to cater to the taste buds of consumers. From skimmed milk to full cream and Institutional packs to tetra packs, Verka has something for all!

Versatile:
Milk can be consumed anytime; before, with and after meal. Verka brings out the chef in you with exciting and unique recipes by renowned Masterchef finalist Kandla Nijhowne.
 
Now, when the summer is setting in, one can choose from a variety of flavoured milks from Verka’s Pio Range. Verka milk and fresh milk products are available in multiple pack sizes thus suiting to the requirement of every consumer!

Eating too much at the wrong time can cause stomach cramping and undesirable weight gain. Also, not eating enough can leave you short on gas, with muscle cramps or worse yet, injured.

Good nutrition is critical to fuelling your exercise and it can be a balancing act to get it right.
There are three different times that you need to fuel: before, during and after exercise.  Each is equally important if you want the experience to be enjoyable and get the highest payback for your efforts.

Before Workout

Fat takes longer to digest than protein, and carbohydrates digest the fastest.  When you exercise, blood is channelled away from the stomach to working muscles and organs.  Anything remaining in the stomach when exercise intensity rises becomes very uncomfortable and highly distracting.

Solid foods take approximately 1-4 hours to pass through the stomach, whereas most liquids will empty in 20 minutes. Therefore, the best pre-exercise meal should be hydrating, rich in carbohydrate and low in fat. Also, learn what your body can tolerate too. While some of you might enjoy a moderately sized traditional meal before exercise, others may do better with 2 cups of liquid.

During Workout

Water is the perfect beverage to keep you hydrated when you exercise.  It’s also free, portable and the environmentally friendly choice. So, you it is recommended to avoid electrolyte drinks during workouts.

For those of you who do need to fuel for extended play:

• 3-8 ounces of water every 15-20 minutes when exercising < 60 minutes
• 3-8 ounces of sports beverage every 15-20 minutes when exercising > 60 minute

It is also recommended to periodically measure your sweat rate. This can be done by weighing yourself before and after workout to get an idea of how much fluid you lose. Fluid loss after workout should be minimum as body fluids helps maintain blood flow with oxygen, electrolytes and nutrients for strong muscle communication.

After Workout

Refuel within 30 – 45 minutes of exercise.  This is when your blood flow is the greatest and muscles are like a sponge, soaking up fluid, electrolytes and nutrients that you’ve exhausted in your workout.

If you are looking out for weight loss, it is recommend backing up your workout into a meal so that you don’t compromise the calorie deficit needed to lose weight.

But if you workout 3-4 times per week trying to maintain a basic level of fitness, you can focus on rehydrating with water or one cup of low fat milk.

For the athlete who is training to prepare for their next athletic event, a 3:1 carbohydrate: protein ratio is recommended. The carbohydrate is used to refuel muscle glycogen (energy) stores and the protein helps rebuild muscle tissue.

If you have more questions on how to properly fuel before, during and after exercise, contact a Registered Dietitian Nutritionist.  They are the experts in providing science based nutrition answers for all of your exercise needs.

Good Luck, have a great workout!

The nutritional value and availability of cow’s milk has made it one of the most in-demand liquids on the planet. Cow milk is particularly high in protein, vitamin B, vitamin D, various minerals, organic compounds and antioxidants that can affect and stimulate the body in many different ways.

Cow milk has many important health benefits, including its ability to boost the immune system, reduces fat, protects the heart, prevents diabetes, eliminates inflammation, builds strong bones and teeth, and helps stimulate growth. Let’s take a look at them in detail:

• Strong Bones and Teeth: Entire advertising campaigns have been dedicated to the concept that milk builds strong bones, and it is quite true. Cow milk is a rich source of protein, calcium and other essential minerals, which makes it an important dietary consideration for not only bones but also for teeth.
• Heart Health: Cow milk tend to have a high content of omega-3 fatty acids that are the “good” form of cholesterol in the body, which can actually help improve heart health and prevent heart attacks or strokes.
• Prevent Diabetes: With high levels of vitamin B and essential minerals, cow milk helps boost the metabolism and process food normally, which helps regulate glucose and insulin levels that helps to prevent or manage diabetes to a large extent.
• Weight Loss: Due to high protein content, cow milk causes fullness and feelings of satiety and thus can aid in weight loss.
• Inflammatory Issues: There’s a reason why people drink milk following a spicy meal! Cow milk has a unique blend of nutrients that soothe the stomach’s inflammation and improving the efficiency of digestion.
• Growth and Development: Cow milk contains a complete set of proteins which helps in the production of energy, growth and natural development.
• Immune System: 
  Cow milk contains antioxidant compounds like vitamin E, selenium and zinc that can seek out dangerous free radicals throughout the body that may be causing mutations or chronic illnesses.

Cow milk benefits according to Ayurveda: 

• Coolant effect on the body and mind.
• Improves Ojas – Ojas is considered as the factor responsible for the immunity of the body.  (Ojovardhaka)
• Nourishes the body tissues (Dhatu vardhaka)
• Acts as natural aphrodisiac.
• Does rejuvenation, increases life expectancy.
• Improves intelligence, strength
• Increases breast milk in the feeding mother.
• Assists in easy movement (peristalsis) of intestines.
• Relieves tiredness, dizziness, excessive thirst and hunger.
• Useful in diseases like severe debility, relieving stage of fever, diseases related to urinary system, bleeding disorders such as nasal bleeding, heavy menstrual bleeding etc,
• Cow milk for newborn – Cow milk is the next best thing to breast milk for the newborn.

Note: Before making a major hike in your milk intake, consult a doctor/nutritionist.

Ghee is simply the oil extracted from butter, the milk solids are caramelized before they are removed which infuses a delicious nutty flavour into golden nectar. Once considered as the food of Gods but now seen as a fattening element and held responsible for diseases such as diabetes, high cholesterol, & obesity.

From early 70’s vegetable oil have been promoted more and Ghee has been labelled as “saturated fat” but since then has our cardiac health really improved?

Ghee is India’s heritage recipe and a therapeutic one. Checkout some Benefits of Ghee listed below:

• Anti-Ageing: Ghee contains anti-oxidants that make it an anti-wrinkling element.
• Mobilize Fats: Ghee is lipolytic and has a unique short chain fatty acid structure that can mobilize fats from stubborn fat areas of your body.
• Joint Health: Ghee lubricates the joints and oxygenates them.
• Reduces Cholesterol: Ghee reduces cholesterol by increasing contribution of lipids towards metabolism.
• Healthy Heart: Rich in antioxidants, CLA and fat soluble vitamins like A, E, D; Ghee has just what you need for a healthy heart.
• Immunity: Ghee has antibacterial and antiviral properties therefore it helps in recovering from sickness and also boosts immunity.
• De-stresser: Liver produces excess cholesterol under stress and Ghee helps you de-stress, sleep better and wake up fresher!

Verka ensures hygienic method of extracting ghee & maintains its unique colour, consistency, flavour, and aroma.  All the dairy products of Verka come from healthy, happy pastured cows with no antibiotics or growth hormones.

Follow these words from Charvaka Philosophy: Rinam Kritva, Ghritam Pibet – “As long as you are live, enjoy your life, incur debt & eat ghee, once the body is burnt, it won’t come back.”

So from good looks to sharp brains, from overcoming constipation to spiritual evolution, ghee is celebrated in India for every reason – gross to subtle, small and big.

Note: If eaten in access ghee can make you fat. The quantity at which the taste of food is best is the right quantity. Only your tongue and stomach can tell you that!

January is the month of festive season, full of parties with friends and family – and also the risk of gaining weight!

At social events in particular, we often don’t realize how much we eat. Controlling food and beverage portions is one strategy to help navigate the holiday season without packing on extra pounds. Healthy eating is not just about choosing healthy foods, but also about controlling the amount of food portions.

Serving Sizes vs. Portion Sizes:
It is important to choose the right amount of food that best meets your needs and can be a key to help manage your weight.Therefore, a difference between Serving size and Portion should also be known.

Serving size is defined by cups, ounces, tablespoons, or other common measurements and varies from person to person with age, weight, activity level and Gender. Some examples of serving sizes for dairy are: 1 cup (8 ounces) for milk, 1 cup for yogurt, 2 ounces for processed cheese, and 2 cups for cottage cheese.

Checking out the serving size on a food label is a quick way to know the calories and nutrients in a specific amount of food. But, the serving sizes listed on the Nutrition Facts panels on foods and beverages are based on the amounts people typically consume, not on what they should eat.

A portion is the amount of food you choose to consume at one time. With the passage of time, the portion sizes have been increasing, resulting in increased body weight and obesity. Therefore, it is important to look out for both serving size and portions because if you consume more or less than the recommended, you may get either too much or too less of the nutrients you need.

Do you eat even when you are not hungry? Try these instead:

• Take a walk
• Keep yourself busy, play cards or try knitting.
• Listen music and dance on your favourite beats.
• When craving hits you, eat low fat snacks such as apple or an herbal tea.

The idea is to keep yourself busy!

Controlling Portion Sizes

It’s not always practical to weigh out and measure foods, try these ideas to control those portions at home:

• Avoid eating in front of a Television.
• Pay attention to your food; chew it slowly so that your brain receives a message when your stomach is full.
• Use small plates, bowls or glasses, which make food portions, look large.
• Try to eat meals at regular times, skipping foods may make you eat more than required.
• When carving for snacks, go for fruits, nuts, herbal tea, etc.

Verka ensures the safety and quality of dairy foods, making milk and milk products of the safest and highest quality. By becoming educated on how to buy, transport, and store milk and milk products, you can help extend its quality. To avoid foodborne illness and dairy food waste, it’s important to think about dairy food safety from buying and transporting to storing.

Here are tips to help maintain the quality and safety of dairy foods:

Buying:

• During summers, place milk and milk products in your cart just before checking out of the grocery store.
• Check the “use by” date or “best before” date for the best quality.
• Choose milk in cardboard cartons or non-translucent jugs. Translucent containers allow light in that can cause milk to spoil more easily and more quickly.

Transporting:

• Take dairy foods straight home from the store and immediately put them in the refrigerator or freezer.
• Never leave perishable foods such as milk out of the refrigerator for more than two hours, depending on the outside temperature.

 Storing:

• Refrigerate milk and milk products (yogurt, cheese) at 40º F or below as soon as possible after purchase.
• Never store milk in the refrigerator door as it becomes susceptible to warmer temperatures due to frequent opening and closing the door.
• Store ice cream in the freezer set at 0º F or below.

Using:

• Return milk to the refrigerator immediately after use.
• Unused milk poured out of its container should not be poured back to its original container.

You can play a critical role in helping to maintain the quality and safety of milk and milk products by keeping them at proper temperatures and by following recommended handling practices, as mentioned below:

Post workout nutrition is crucial for muscle recovery & rehydration. After a long session in the gym, what do you tend to reach for? It’s probably water or a sports drink but you should be better off pouring yourself a glass of milk.

A 250ml whole milk contains 8g protein, 13g carbs & 8g fat for a total of 150kcal. 1 cup also has 290mg calcium & 107g sodium. When you consider the protein (whey/casein/BCAA) and calorie content of milk, it’s one of the cheapest proteins available!

The Ultimate Post-Workout Drink

To prove that milk is one of the most effective pro-workout drinks, a team of volunteers were tested. After their exercise sessions they were rehydrated with three different drinks – milk, water and a sports drink. Results showed that Milk stayed in the system for much longer than water or the sports drink because milk releases very slowly into the small intestine, so it is absorbed much more gradually into the bloodstream, helping the body retain fluid for longer. At the same time, the gain in muscle was much greater among the milk drinkers and they lost more body fat than water or sports drink participants.

Milk doesn’t make you fat

Many people fear that milk is “fattening” even though the calcium and dairy has been linked to fat burning together for years.Milk is a good source of protein and healthy carbohydrates, the perfect ration you need when your workout is over to help recover your muscles and your energy. Milk contains both whey and casein proteins. The whey is quickly digested to help immediate muscle recovery while the casein is slower to be digested. Both proteins are important to have especially after you workout.

Speeds up Metabolism

One can lose up to 11 pounds in 12 weeks by making protein 30% of their diet. Protein increases your metabolism because it’s hard for your body to digest therefore you’ll burn an extra 260 calories/day when protein is 30% of your diet. More calcium in your diet helps shut off the hormones that create fat causing you to burn more fat especially when you’re on a weight loss diet.

Calcium and vitamin D are important nutrients for human body because they work together to support a strong skeleton, while potassium helps maintain a healthy blood pressure. People who are trying to lose weight are recommended to take more protein and cow’s milk helps losing weight by building the muscle and making you full throughout the day.

Adults prefer drinking buffalo milk as it contains less cholesterol. However, it is high in fat and difficult to digest. You can consider consuming buffalo milk if you can find ways to burn the calories and don’t have digestion problem. Therefore, it’s a safe choice to go with cow milk than buffalo milk.

Apart from whole milk, there’s an array of milk choices available in the dairy section at the supermarket. Here’s how to decide which milk to buy:

Switching your baby from breast milk: Cow Milk
If a mother wants to switch her milk with another one, then cow’s milk is the best option. Cow’s milk contains vitamin D which helps the body absorb calcium and boosts the growth of bones.

When you’re trying to lose weight: Skim Milk
Skim milk is available at only 80 calories per cup, while containing nearly the same amount of calcium, vitamin D and potassium as low as full-fat versions.

When you need more flavour: Low-Fat Milk
Flavoured milk provides 9 essential nutrients including calcium, potassium, phosphorus, protein, vitamins A, D and B12, riboflavin and niacin. Flavors such as chocolate, strawberry, mango and elaichi are available for those who cannot stand by the white milk.

Occasional milk drinker: Whole Milk
Whole milk contains 5 grams of saturated fat per cup, nearly a quarter of your daily limit. Research shows saturated fat from whole milk doesn’t have an impact on cardiovascular diseases. But if you want whole milk, cut back on junk foods and sweets having saturated fat.

Calcium is a mineral that helps build and maintain bone and teeth health. In addition to this, calcium also helps your body with clotting blood, sending & receiving nerve signals, contracting muscles, releasing hormones and keeping a normal heart beat.

Calcium deficiency can lead to low bone mass leading to osteoporosis, a disorder associated with weak and fragile bones leading to a much higher risk of fractures. Focusing on a diet rich in dairy foods can help prevent these disorders. Consuming calcium in adequate amount helps prevent osteoporosis by maintaining bone density and preventing the body from stealing the calcium it needs from the bones.

Calcium deficiency is a lifetime concern and the most vital time to consume adequate amounts of calcium is in childhood and adolescent years.

Checkout the Dietary Allowances for each age group in the recommendation table below: 

Dairy foods are the best source of calcium and they provide some of the highest amounts in the standard Indian diet. However, smaller amounts of calcium can be found in dark green leafy vegetables and calcium-fortified foods like bread, certain juices, cereals and snacks but the calcium found in these foods are difficult to absorb & utilize as compared to the calcium found in dairy foods.

Adding milk and milk products to your meals helps meet the recommendations for calcium.
In order to add milk to your daily diet, you can replace water with milk while preparing oats. You can also dress your salad with shredded/grated cheese. For those who have lactose-intolerance, they can also consume calcium through lower lactose dairy foods like aged cheese or yogurt.

While some people prefer taking calcium supplements but these supplements should only be used to make up for any shortfalls that do not come from food. If you do decide to take supplements into your diet, consult a physician/dietitian first.

Excessive calcium intake can result in adverse health effects. So think food first & supplements second!

To stay hydrated, the popular advice is to drink eight-ounce glasses of water a day. However, there is no one size fits all water recommendation as individuals differ in their water needs based on their age, activity, size, geographic location & health status.

As some people find it difficult to drink water every day, there are many additional options available. A survey reveals that 30-40% of total water consumed is from plain water, with the remaining coming from other liquids and foods.

According to the hydration index, some fluids last longer in our body than others, providing more hydration. If we drink a cup of water and then immediately excrete half that amount in urine, we haven’t added eight ounces, but only four. Normally when we drink, it signals the kidneys to get rid of the extra water by producing more urine. However, when beverages contain nutrients and electrolytes like sodium and potassium, as milk does, the stomach empties more slowly.

During a study, 15 male athletes participated in a series of cycling trials, and following each workout, they rehydrated with one of four drinks: a sports drink, cow’s milk, soy milk and a milk-based protein drink. The researchers found that drinking a milk-based beverage helped the athletes retain a more water and electrolytes into their body.

For older adults who are at risk of dehydration because of their low water intakes, milk can be a good choice as it has higher hydration index. In addition to providing water, milk is a significant source of essential nutrients such as calcium and vitamin D, which are important for bone health.

To keep your body hydrated, especially during the warm summer months, it’s important to consume enough water from all sources. Verka has a series of milk products having high hydrating index such as verka lassi, cow’s milk, skimmed milk, & verka dahi. In addition to consuming milk, it is suggested to add fresh fruits and veggies to your diet.  

Every mother experiences milestones throughout their child’s initial years of life revolving around food. Working women encounter problems when they cannot breast feed their child anymore as they have to get back to work. One of the questions asked by most mothers is when and how they can introduce cow’s milk to their child’s diet.

As recommended by most doctors, it is preferred to breast feed your child during the first year because mother’s milk contains all essential nutrients (like iron) that a baby needs for proper growth and development during the first year. If a mother wants to get back to work and want to switch her milk with another one, then cow’s milk is the best option.

Why Cow’s Milk:

• Cow’s milk is an excellent source of calcium, which helps in building strong bones & teeth and helps in regulating blood clots.
• It is one of the few sources of vitamin D, which helps the body absorb calcium and is crucial for bone growth.

• Cow’s milk also provides protein for growth, as well as carbohydrates, which will give the energy a child needs to toddle all day.

Here’s How a Mother can Introduce Cow’s Milk:

• Before Introducing cow’s milk to your child, start giving him small portions of cereals, fruits, and veggies.
• Allergery test is must! Test it by giving small portion of cow’s milk and check if he has not shown any symptoms of being allergic.
• Gradually add milk into your child’s diet as you are weaning him from breastmilk or infant formula.
• Start by switching a cup of cow’s milk a day with breastfeeding. You can also add cow’s milk to morning oatmeal or cereal.
• Once you’ve changed one bottle or cup from breastmilk to cow’s milk, you can continue making the switch throughout the day. Just be sure to start introducing in small amounts and with other favourite foods so your child will learn to love the taste and nutrition you’re offering!

How Much:

• To ensure your toddler is meeting his daily calcium needs, offer about two cups of milk a day.

Type of Milk:

• Whole milk has generally 4% fat and it is recommended for toddlers because they need the extra fat for growth and healthy brain development.
• If toddler is overweight, it is recommended to talk to your paediatrician and may switch to low-fat milk.

With a busy life, it is easy to forget just how important our kid’s nutrition is. While, most parents agree on the benefits of veggies and healthy proteins, but the question arises how to make their kids eat it? Should they drink fruit juice? Should they consume more dairy products?

It is important to make sure that a child is eating a nutritious diet because every food lying on the kitchen shelf not decomposing for a year does not mean to be fit for consumption!
 
Here’s a list of food that are good sources of nutrition and every child should consume on daily basis.

1. Protein:

Proteins (amino acids) are used in every function in the body and are absolutely vital for all of us, especially those still forming bones and muscles. Meat, beef, chicken, turkey, and eggs are rich in protein but chicken nuggets just won’t do!  Kids need real untreated and chemical free sources of protein.

1. More Veggies than Fruits:
   
   Fruits contain natural sugar and fructose in large amounts can be damaging. Mostly kids prefer fruits over veggies and many parents are happy with the fact.  While fruits are wonderful and have their place, veggies are equally important, and have much less sugar.
   
   Despite the widely acknowledged fact that veggies and fruits reduce risk of almost every disease, we still aren’t eating them! Veggies do not mean French fries and ketchup; a healthy diet should include green leafy vegetables like spinach, lettuce, kale, & mustard. In addition to this, some colourful veggies like peppers, tomatoes, eggplant, carrots, broccoli, cucumber, olives, fennel, etc.  
   
   
2. Healthy Fats

Some parents restrict fat in their kid’s diet to avoid fatigue but restricting fat may also lead to health problems and vitamin deficiencies. Dietary fats carry vitamins A, D, E and K into tissue and allow for uptake. Breast milk, considered the most complete food for babies and toddlers is over 50% total fat and 40-50% saturated fat.

It is suggested to intake good sources of dietary fats like coconut, avocados, olives, ghee, butter, eggs, fishes, nuts and seeds.  Be careful, of course, in choosing healthy fats; avoid trans fats and engineered fats like vegetable oils, hydrogenated oils and shortening.

Here are a few suggestions to make your kids eat healthy:

• Serve healthy food and at the beginning, put only a little on their plates.  
• Let your kids help you in kitchen. Ask them to help prepare food preparation so they feel involved and invested in making healthy choices.
• Take your kids along on groceries shopping. Ask them to help you pick out colourful and healthy fruits and veggies so they will be more likely to want to try them.
• Encourage them to plant fruits and vegetables in your garden. The fruit they harvest may encourage them to eat and cook as well.
• Don’t force them to eat healthy, talk to your kids about why some foods are healthy and some aren’t and let them make their own healthy choices sometimes.
• Serve fruits as natural deserts! Fruits like berries, mangoes, papaya, apples should be served after meals.

According to history, raw milk was widely used in medieval cooking. The first evidence of milking cattle for human consumption is believed to be found among the Neolithic farmers in Britain and Northern Europe.Although milk from the cow is processed, it is not an engineered or fabricated food. It is about 87 percent water, 13 percent solids and fat soluble vitamins. The solids other than fat include proteins, carbohydrates, water soluble vitamins, and minerals. These nutrients in milk help make it nature’s perfect food.

As the decades old public helath message says – “Piyo doodh for healthy reason, rahoge phir fit aur fine, jiyoge past ninety-nine!” Milk and its products contain high quality proteins. The Whey protein itself contains about 28% of the protein content of milk. Casein is the protein that is only found in milk and contains all essential amino acids. Protein helps in building and repairing body tissues and also helps in formation of antibodies to help fight infection.

Milk also contains calcium, phosphorus, magnesium, and potassium. Calcium and phosphorous is found approximately in the same ratio as found in the bones. Milk is also a significant source of riboflavin (vitamin B2) which helps promote healthy skin and eyes.

In adults, a calcium deficiency, along with other factors, may result in bone deterioration called osteoporosis. Therefore, it is important to consume calcium in right amounts in order to ensure stronger bones. The recommendations for calcium are 1,000 mg for adults, 1,300 mg per day for adolescents, 500-800 mg per day for young children and 1,200 mg per day for adults over 51 years of age.

Here are some benefits of consuming milk in our diet:

Healthier Teeth
Dairy products contain calcium and other nutrients, which help teeth, grow and keep them healthy.

Bone Health
Dairy products provide calcium, which is essential for bone growth and development. Bone growth is at its highest during childhood and the teenage years and therefore it is important that teenagers consume dairy products.

Controls Obesity
Research has shown that people who consume milk and dairy foods are likely to be slimmer than those who do not. Milk is also not a high fat product. Whole milk contains 4% fat, and semi-skimmed milk contains 1.7% fat. Studies have also found that consuming milk and dairy as part of a calorie controlled diet can help us to lose weight.  

1. Eat Breakfast: Just like cars, buses and trains cannot run without fuel, our bodies need energy to work. Especially after a night’s sleep, energy levels are low. Thus, eating breakfast, even if it’s just a banana and a glass of milk, kick-starts the body and makes it easier to maintain the energy throughout the day!
2. Slow it Down: Eating slowly is great for weight control at any age. In addition, it promotes better digestion, better hydration and greater satisfaction with our meals. Meanwhile, eating quickly leads to poor digestion, increased weight gain, and lower satisfaction. It’s a great way to show kids that it takes about 20 minutes for the message that they are full to get from their stomachs to their brains!
3. Choose Healthier Snacks: Snacking is an effective way to fit extra nutrients into your diet and prevent overeating at mealtimes. It’s easy to reach for chips or biscuits when you feel like nibbling on something, but these snacks are low in nutrients and high in calories! Therefore, it is advised to keep your cupboards stocked with healthier snacks such as fruits, air-popped popcorns, unsalted nuts and unsweetened yoghurt.
4. Drink water: Roughly 60% of the body is made of water. Drinking enough water maintains the body’s fluid balance and helps transport nutrients in the body, regulating body temperature & digesting food. It is advised to make water the drink of choice at meal times, and keep juice and sweet drinks as occasional treats!
5. Grow your own: Growing vegetables and herbs at home can be a fun way to teach kids and grownups; how to grow their own food, naturally and organically can be a fun way to teach children where food comes from and to encourage them to eat a more varied diet. They’re more likely to try new veggies if they’ve helped to plant and pick them.
6. Eat Together: Encouraging your child to eat regular meals with you at the table, can reduce snacking, and can also teach valuable social skills. Conversations during the meal provide opportunities for the family to bond, plan, connect, and learn from one another.
7. Have fun in the kitchen: Children are more likely to become adventurous eaters if they know how to cook. Make cooking a fun task by giving them their own aprons and letting them help you in the kitchen.
8. Be creative; variety is the recipe for health: All the vibrant colours in fruit and vegetables come from natural plant chemicals that have healthy effects on our bodies. Different colours have different effects, so it’s good to eat a variety of different colours each day. You need over 40 different nutrients (such as vitamins and minerals) every day for good health. Since there is no single food that contains them all, it is important to balance your daily choices.
9. Listen to your Tummy: Although children are born with the ability to stop eating when they are full, it can often be hard for parents to judge whether their kids have eaten the right foods, and enough of them. Teaching children to listen to their tummies and to ask themselves question, such as “Is my tummy full?” will give them the opportunity to develop their ability to sense fullness.
10. Share your food: Sharing a meal with family, friends, and colleagues is a great way to enjoy food. It is fun to see other people’s choice of food!