An Open Response To The Working Mom From The SAHM

Being a mom is the most precious gift of god. It is a feeling that is unimaginably precious. And enjoying this motherhood journey brings true joy and satisfaction in our life. But as a human tendency, we never skip a chance to make a simpler thing to complicate. And tag moms as a “stay at home mom” or “working mom” is a common debate that often give a bitter taste in our mouth. It creates an unpleasant scenario that starts an unnecessary debate to the beautiful journey of motherhood.

 As the ongoing fight between stay at home and the working mom is a common occurrence in our society. And all women (both stay at home mom and working mom) had faced an issue of being judged by one another, time to time.

 Personally, I believed it is totally an individual choice, her opinion and a mutual arrangement of any one’s family to be a stay at home mom or working mom. There is no need to interfere someone else to being judgemental about this personal choice. And everyone has a complete right to make her choice with great pride, but unfortunately, it did not happen all time. I had a personal experience regarding this issue, which I would love to share with you all.

It was 2 years ago when I met with women through a common friend. She was a working mom (full time, work in an IT sector) and we became good friends after few meetup. Since the beginning, she was surprised with my decision as being a stay at home mom in spite being a gold medallist in homoeopathy. She has asked me few times about it, but I had not paid any serious attention to her thoughts for avoiding any harsh arguments.

Most of the time, she used to visit my home after returning from her job. She has only one son, and she sent him to daycare since he was 3 months old. She always had great pride about her decision with a repeated thought that “I love my job, I can not waste my whole day by doing the same things repeatedly”, and still I used to ignore her over pride statements by keeping a thought that it is her life and she has a right to live it my choice.

One day when she came routinely to my home after her office with a typically exhausted look, she has crossed all the boundaries. As it was the time of summer vacation and we (I and my both daughters) were busy in crafting. We love crafting as a family and whenever my dolls get bored I used to do some creative crafting projects, to keep them entertain and to raise their creative quotients. And as usual, on that day, we had made some cute cardboard crafts. As soon as she has entered my house, my dolls had shown their crafts with great enthusiasm. Both were looking towards her for getting a bit of appreciation from her. She has passed a cunning smile…and then move towards me with nasty remarks “Oh! You had wasted this day by doing this foolish thing”. And again I had avoided her disgusting remark to make it more complicated.

Next day, I was busy in preparation of dinner. And I was cutting vegetables and other things related to cooking. And then she came and told me, “Oh! Again the same thing…you did not get bored doing same things, I hate to do all this. My husband handles all these cooking responsibilities”. You are a highly qualified person, why are you wasting your life? And this time, my anger was on top of the world. I was terribly irritated by her being judgemental, negative remarks. I had explained her few things with due respect. And very soon, I had ended my friendship with her because of her mentality.

 I would love to share my answers with all that I had given to this working mom who called me “Spoiled” for being a stay at home mom. I am not saying that all working mothers are like her. But if any of you had thoughts like her, please listen,

• ·         We are not lazy, indolent persons, who do not want work nor had an aversion to work out side. It is just about a priority and an individual choice. Personally I believed, managing home and raising kids is not a mechanical thing, it is equally important to earn money.
• ·         We are not a person who does not have any opinion, thoughts or individuality. We also had the same qualities, qualifications and capabilities. And we want to use them to take care of our home and nurturing our kids.
• ·         We are not a person who do same thing repeatedly (cooking), we believed it is equally important to serve a healthy, good quality food to our family to keep them healthy. If you did not think like that, it is all right. But do not judge us for our choices.
• ·         We are not a person who is totally dependent on our husband and not supporting them in any way. If you supporting them by financially then we are supporting them by handling all house hold responsibilities so well.
• ·         We are not person, who believed that raising kids can be easiest thing by putting them in day care (not for all working women. I know most of them are so good in all) but for us spending time with kids, cherish the tiny moment of their childhood is equally rewarded as getting a salary or promotion at the end of the month.
• ·         We are not a person who is not qualitative; we can do excel in every field, if we open our wings.
• ·         Last but not the least,

“We all are women, we all are moms, we all love our family, and we all are supporting our families by doing our best efforts. It is just a matter of choice, choosing a different path to support our families, and nurturing our kids in different parenting style”

So please stop judging, respect womanhood, motherhood. Live your life and let live others them their life. 

My Salute to this Brave girl...A 17 Year old Girl Cuts the penis Of Rapist...

We lived in an unpredictable world. Everyday stories of varied crimes (terrorist attack, murders, robberies, assaults, thefts) make us anxious and insecure with a sense of fear and anxiety. And as the nation’s crime rate is continuing to climb sharply in the case of some crimes, put us in a situation of frustration and helplessness.

Among all these crimes “Rape” is one of the most disgusting crime, and unfortunately severely under-reported crime with showing dark figures of up to 91.6%.  A united state nation report shows more than 250,000 cases of rape or attempted rape were recorded by police annually. The report data covers 65 countries.

Apart from this data punishment for rape is different in different countries. And as usual, it takes time. Yearlong running cases, corruption, and false evidence always provide an opportunity to a rapist to escape from their assaults. And as a normal people, we always had a sense of guilt inside our heart. We just sympathise for a victim and her family for a moment and then get back to our normal routine life. But most of the time we wished that the rapist should get an instant and most intolerable punishment.

Here the exact thing happened. It was a routine weekend and I was surfing the internet, and suddenly this news has driven my attention instantly. The incidence of  ,A 17 year old girl cuts the penis of rapist during rape attempts has started a new chapter in the history of rapist punishment.

This incidence took place last evening when the girl had gone to relieve herself at a jungle in in choli area. The girl has snatched the knife from the accused raees when he attempts to force himself on her. She has attacked his private parts with it.

Police said that they have registered a case against the man after a complaint by the girl. The villagers arrived at the spot after hearing his cries and admitted him to a hospital, where his condition is stated to be serious.

Unfortunately, media is not supporting it as an incidence of bravery because of some political pressure, but as a woman and a normal citizen make us feel appreciate for this little girl, who shows an incredible courage and bravery for her fight.

Apart from laws and punishments, “Preventing sexual assaults” is one of the most important but ignored the aspect of our society. We always talk about self-defence tools for girls, but how seriously they are executing in our country, we do not know exactly. Indeed, the government should start a mandatory self-defense course in the school curriculum for safety and well-being of our girls.

What, how and when it will happen? We cannot say, but this time this girl has set a unique example of self-defence by doing the rarest thing. She has done what she can do. I salute her courage and bravery, what you say? Please share!

Unlock Your Child's Creativity and Imagination with "Colgate Magical Space Adventure"

We love creativity as a family. I believed that being creative is not just a hobby; it is a way of life too. As a mom of two young kids, get involved in creative activities with my kids, always feel great. It is the best way to spend time together while having fun, excitement and learning. We always get an immense joy and satisfaction by reading, drawing, painting, crafting (especially recycled crafts), storytelling etc.

Among all these creative activities recycling and storytelling are my personal favourite. Storytelling is a great art that often involved with improvisation, theatrics or embellishment. It is the best and easiest way to enhance verbal proficiency, improving listening and communication skills, and imagination power. And using some interesting characters (like puppets or dolls) is a way to make it more interesting and appealing to kids.

Second recycling the waste products is my all-time favourite way to feel the spark of creativity in routine days. It always feels great to convert a trash into a treasure. And it is an interesting way to teach kids about the importance of recycling and saving the energy. Kids always had lots of fun and learning with these two awesome activities. But since few days, we really had tight schedules. School, homework, assignments, and appointments…during this super busy life we were not able to carve some quality time to doing our favourite creative stuff.

Suddenly, just a few days ago, when blogadda has approached to join an exciting project called “Colgate magical stories”, I get super excited as this project has involved my two favourite super creative activities.

I know, it might me a little confusing for you, as Colgate is a well-known world class tooth paste brand, and it is associated with kids and creativity. How? Wait for a minute; I will explore it for you.

“Colgate magical stories”- A New creative pack by Colgate

The Colgate “Magical Space adventure” has three packs, with an interesting theme inside of each pack to cut, play and learn concept. Alien planet, float around the zero gravity, spacewalk and experience the thrilling space launch, with more than 15 space characters, these packs will take your kids on an adventurous journey into the magical space world. These packs allow the kids to create their own secret universe by exploring their creative canvas.

, this is inside of pack:

·  

 

 t

• My perspective these packs has some great unique feature.
• 
  
• As usual superior anti-cavity protection for families.
• ·         Brilliant concept of recycling a cover pack
• ·         New and exciting way to narrate a story with super cool characters
• ·         Easy to understand instructions for making a cut out
• ·         And at the end, of course the hours of fun, excitement with simultaneous learning
• 
  

So as soon as we had received our packs, my dolls cannot wait to make a story with these super cool characters and space theme. And without wasting any time, we had started our story formation.  As like all kids my daughters also had a great fantasy about space, different planets, aliens, and other space related things, I had explained them about space in brief. And they had started the story with keeping the name of two main characters of story as “Ravi and Seema”

Here is our story:

Once upon a time, there were two kids Ravi and Seema lived in a beautiful place called Shimla. They were enjoying their life with their family and friends. Like all other kids, they also had a great fantasy about space and aliens. Every night, Ravi and Seema shared their desire to go to space with one another.

“I want to meet an Alien” Ravi has said.

“Oh! Me too…” I want to wear a space suit too. Seema has replied excitedly.

But how? Both have asked to one another. Days were going with fastest speed. And one day, god has heard their prayer. Suddenly, all kids have been called in the assembly hall of school.  Nobody know, what has happened? And within few minutes, principle, teachers came along with the well-known scientist Mr. Sharma. Everyone was so curious about what will happen next?

Very soon, Mr. Sharma has started his speech. He has said, “I know, you all kids love space and you always had a fantasy about space, aliens but unfortunately since few days ago, when we had sent two young astronauts (From another school) to space for a research purpose, their space ship has encountered an accidents. They are in trouble. And to help them, we need your help, we want two volunteer for that purpose. We will send them in a space; we provide them a complete training and all other essential security measures. Please let me who will help us, after taking permission from your parents.

Most of kids got scared. But for Ravi and Seema, it was like dream come true. They had convinced their parents and next day, they had said “A big yes” to Mr. Sharma. Mr. Sharma has praised them a lot for their brave decision. After completing their training, they both were ready for completing the noble mission. They had worn their space suit. And after taking the blessing of their parents, they launched on the space station to refuel the tank. They had a huge amount of excitement for their venture.

After completing long journey of 48 years, they had reached on Venus Planet, and took the help of Rover (Mr. Sharma has guided them about it, it is a vehicle that has been used to move around the planet), they were trying to find the next clue to search their astronaut friends. But suddenly, a big UFO has come toward them with a flying speed.  A green alien comes out of the UFO; initially, he was looking so angry on them, but very soon, Ravi has offered some gifts to him and they become good friends. Ravi and Seema has explained their mission to him. And he has made a promise to helping them.

After a search of few hours, they had found their astronaut friend. Alien has helped them a lot. Both friends were feeling so happy to see Ravi and Seema. And they had explored the beautiful planets with spacewalk. Alien was too happy to find the new friends. After exploring the beautiful and unique space world, it was the time to say bid adieu to alien. At the end, they all said a big thanks to alien for his help, and they come back to earth with happy, precious memories.

After coming, everyone has praised Ravi and Seema. They had received “Bravery award” for the government. It was the greatest achievement for their parents, school, Mr. Sharma. But for Ravi and Seema, it was just like the “Dream come true”.

With this beautiful ending, we had completed our story.

“Wow! What a story, my daughters had cheered in a loud voice.  We are feeling like that “We came from the space”, my dolls has expressed their emotions with lots of happiness. We had loads of fun, excitement, creativity…all because of Colgate magical space adventure pack.

Positive parenting (and as a mom too) is absolutely delighted to be the users of these super creative packs. And a big round of applause to Colgate for providing such a wonderful opportunity to create magical stories with kids, with a brilliant concept of recycling. I would strongly recommend to all parents to give a try to this amazingly creative activity with these magical packs. Your child will have a refreshing, innovative and exciting learning experience.

“I am blogging my #ColgateMagicalstories at Blogadda in association with Colgate.

Note: It is a sponsored post.

10 "Positive Parenting Quotes" that Inspire you Instantly

Parenting is a hilarious journey. Raising the kids is one of the toughest but fulfilling jobs in the world. And being a mom of two cute dolls I am enjoying this thrilling ride with powerful mixed of emotions every day. There are many moments when my dolls are utterly delightful and give me an immense sense of pride and joy instantly, but there are some days when our kids seem to push our buttons and it is difficult to be the calm and patient parent that we usually are on good parenting days. During those days I have really no idea that how am I going to make it until their bedtime. The constant demand, the needs makes me crazy sometimes.

 Whenever I am feeling close to losing it myself, I often prefer to use some relaxing techniques. I try to carve out more me time. Think of something inspiring to calm myself down really helps me a lot. And reading the positive inspiring quotes is one of my favourite strategies that moved me in positive direction instantly.

 Sometimes, little words of wisdom can go a long way. I believed that “positive parenting quotes” are the great tool to positively influence your thinking and helps a lot to survive on bad parenting days. Here I am sharing a handful of my favourite quotes, hoping it will help bring a little perspective and inspiration to all of us. And you would also enjoy it.

1.       Being a parent we always want to make our kids just perfect and expect the most correct things from them.  As parents, we always had never ending expectations from our kids. But do not forget making mistakes is a human nature. There is nothing wrong in making mistakes, but more important is to learn from these mistakes. So apart from being a perfectionist, it is equally important to gain the trust of our kids. It is very important to build a trustworthy relationship with our kids.

“To gain the trust of our kids, to teach them to confide in you about their mistakes…otherwise, we had lost them”.

2.      It is all right to be a caring parent and plan a bright future for our kids. But it is also equally important to make them live their childhood to fullest. Once it has gone…it will never come again.

“We worry what a child will become tomorrow, yet we forget that he is someone today”

3.      We are busiest parent, we are always in hurry, and we just want to achieve everything.  As a parent we become jaded and need something spectacular to amaze them, but children find delight in everything around them. To them, every little thing is wondrous because they are still in learning and exploratory stage.

“There are no seven wonder of the world in the eyes of a child but there are seven million.”

4.      We lived in a materialistic world but there is one thing that is beyond these materialistic pleasures, that is “our time”. Our presence and guidance is much more precious than any other gifts.

“Your child needs your presence more than your presents.”

5.       It is true that we are the “role model” for our kids. We are the first mentor of our kids. So be a little cautious because actions speak louder than the words. Never permit ourselves to do anything that we are not willing to see our kids to do.

“We should never permit ourselves to do anything that we are not willing to see our children do.”

6.       There are no magic ingredients for a happy family. Just add the power of love, gratitude and respect for each other and then see the magic.

“Make good use of time and cherish what we have. Treat one another with love, respect and gratitude”.

7.       Practising mindfulness is very important.  Being in moment, enjoy togetherness is a true treasure of life. And as parent it is the best gift that we could ever get. It is true that we need to slow down to speed up.

“I have observed that sometimes we need to slow down to speed up. Busy and faster does not always lead to bigger and better.”

8.      Each child is unique with different learning style and capabilities. Let them what they are and enjoy the true spirit of parenthood.

“Children are not colouring books; you do not need get to fill them with your favourite colours”.

9.        Spending quality time with kids and making a good interaction have profoundly positive effects on their cognitive and emotional development. It is the best way to shower your love and affection for your kids. It is more precious than any expensive toy.

“Interacting with mom and dad will help develop a child’s cognitive skills. Toys are great but you are far superior to any item you can buy.”

1 0.Words are powerful, use them wisely. Just because we think it, does not mean that they automatically know it.   Appreciate your kids; share your proud feeling of them. Sharing your positive thoughts is the foundation of long-term success and happiness.

“Never hesitate to tell your kids, you are proud of them. The effects of making your parents proud should never be underestimated.

I hope you enjoyed the reading these inspiring quotes, which one you liked most? Do you have any favourite inspiring quotes? Please share with us. I would love to read it. Until then happy parenting!

Positive Parenting Radio

Hellow everyone,

It has been said that words that we speak had enormous power and huge impact, and now I want to use this power for sharing my thoughts. very soon, I am going to launch positive parenting radio, it will be an audio series where I would love to discuss different parenting and mommy issues.

so as a first episode, I am sharing a little about me and my parenting journey, hoping you would like it. please share your feedback.

This is How Being a Mom Changes My Emotions Everyday

Being a mom is a gift that is unimaginably precious. It is a love that never ends; it is a relationship that never dies. Nothing else can produce the true joy and satisfaction that motherhood allows. It is a journey that made us happy every day. Being a mom and enjoying the sweet tiny moments of motherhood is a dream of every woman.

Of course, it is a life altering experience. It shows us wide spectrum of emotions in a single day. It is true that,

“When you are a mother you are never really alone in your thoughts. A mother always has to think twice. One for herself and one for her child”- Sophia Loren

For me, it has been an amazing journey so far. I am fortunate enough that I had gotten this golden opportunity twice in my life. Being a mom of two cute dolls I feel my selves the luckiest person in the world. I had a beautiful life that always filled with some ordinary, some extraordinary, some crazy and some mad moments. I love to celebrate the divine spirit of motherhood every day. Of course, we all love the warmth of being a mom and we all love to enjoy this hilarious journey. But the glimpse of real life is the messier and more complicated than the assumption.

 Being a mom, every morning I love to wake up my dolls. I love to see their little faces and feet every morning.  Their giggles and laughter filled my house with a great positive energy instantly. I absolutely enjoy their hugs and kisses. I love to cook healthy breakfast for them, and then get them ready for the school; Morning Prayer and weaving a goodbye….I love each and every moment. I want to teach them all good things that I had learnt from my mother. I tried my hardest to teach them about love, compassion and honesty. I want to make them a strong and confident individual. They are beat of my heart and the energy of my soul. Yes! It is true that every morning I fall in love with them all over again and again.

 But, being a mom, there are days, when I am tired of the monotony. Sometimes there are days when I just do not feel like doing anything. I just do not want to get from the bed. Indeed, I want to sleep for hours uninterruptedly until my body wake up by themselves. During these days I felt that waking up my dolls is the most daunting task in the world. Because I know they would not listen to me easily. It will take 20-30 minute to just make them wake up. Their morning tantrums driving me crazy.  And then again the same sequence of routine tasks (breakfast, get them ready…) make me feel made. I felt a sense of stagnation and boredom in life.

Oh! You may think I am a pessimist and a low-spirited person. But it is not true. I still love feeling of being a mom each day. Seeing my kids happy is the one of the best feeling in the world for me. When my little dolls get bored, I love to gather all craft supplies and create beautiful crafts with them. I adore the each moment when we read a book together, go for a walk, snuggle with them in bed. 

These sweet tiny moments filled my heart with an undefined pleasure immensely.  I want to preserve these great moments for future as a precious memories. Because I know that, very soon they will be grown up, get married and will have their own lives. And I realised the grim realities of empty nest. I know, one day they wouldn’t need me anymore.  I will be alone and will miss the every single moment of their childhood. So I do not want to miss these delightful moments and love to celebrate the spirit of motherhood every day. I just love the feeling of being a mom.

But some days, I am over exhausted as a being a mom.  I get up and just go through the mommy motions even really finding any joy and creativity.  I feel irritated when they do not listen to me. I shout on them when they do not finish their food properly. I get angry when I finished a clean-up and they messed up again within few minutes. I feel made when I heard “we are getting bored” sentence 100 times in a day.  And then I just want to run away from these never ending tasks and pressuring responsibilities. I just want only me and my time.

But very soon I realised that realised that motherhood is a precious gift of god.  It is a one of the most treasured blessings in my life. I suddenly had a realisation that yes! Motherhood is hardest….but is greatest too. It is the glorious life force. And there are so many women who want to be a mom but they cannot. And I get to fall in love with my job all over again. And enjoy the amazing feeling of being a mom.

 Of course, as a mom, it feels great when my daughters won awards and appreciation in school. I experience a great sense of joy in volunteering in all school activities. It seems that their all crafts and projects are mine and I want to make them best with my all efforts. I love to cook ten different dishes in a single day, when they show food tantrums. I watch all kids show and rhyme videos with absolute pleasure. I like to shop for them and want to buy most elegant clothing for them. I want to make them “prettiest princess” in the world.

But it is true that sometimes, I feel very depressed that I had left my carrier only for my family. Sometimes, I miss my individuality. I missed my job. Sometimes, I want to shop only for me (that is rarely happen). I want to cook only those dishes which I love (I did not remember the last moment when I had done that), I want to watch only my favourite shows and movies (usually, I did not get a chance to touch the remote)

Last but not the least I missed my mom so much, especially after being a mom. Now, I can realise that how much she loved me? How she has sacrificed her all desires only for us? I missed each moment of her love and care. And along with this, I missed my life as a daughter who always shows tantrums on smallest things but had an amazing mom who always loves me.

So yes! I feel fortunate to have a wonderful family. And I enjoy each moment of my life as a daughter, mother, sister, and a wife. I love to celebrate the spirit of motherhood every day. Definitely, it is an absolute pleasure and the most amazing feeling that is most extreme measure of being alive. I really love everything about “being a mom”.  But it is also true that I also want to celebrate a life of an individual too. I want some quality time for my selves every day. I love to cultivated a purpose in my life that is uniquely my own. I want to be able to do things which I want to do. I get to contribute to the world by any mean. I always want to feel better about my selves with a positivity of “self-identity”.

You may think I am a “Selfish mom” but it was an honest confession of me. What is your? Do you also get the powerful mix of emotions every day? Please with us.

6 Handy Tips to Increase Fiber Intake in Your Routine Diet

“Health is the greatest wealth”

We all love our family. We want our loved ones to stay fit and healthy. Good nutrition and regular exercise are an important part of adopting a healthy lifestyle. We all know that making the right food choices can prevent many serious health problems such as obesity, heart disease, diabetes and cancer. Being a homeopathic physician and mum of two young kids, I believed in a concept of natural living, real food and a holistic approach to health care and I always try to find simple and smart ways to boost the nutritional value of the routine diet.

As a general rule, a healthy and balanced diet is a diet that contains the right amount of all the food groups.  It includes carbohydrate, protein, vitamin, minerals, fat and fibres inadequate amount. And we should always try to include these important nutrients in our routine diet for staying fit and healthy. But it is not as easy as it sounds.

During routine life, hectic work schedule and limited time are often creating a challenge for preparing a healthy and balanced meal.  Making a healthy and balanced meal for a limited time definitely requires a pre-preparation and some smart strategies’.  Sometimes, few simple but smart eating (and cooking) changes in our dietary habits, can optimise the nutritional value of our routine diet.

 Each nutrient in a balanced diet performs a distinct function and necessary for the proper functioning of our body.  Fibre is one of the most important nutritional element of a healthy and balanced diet. Consuming enough Fibres in your diet can have many health benefits.There are mainly two types of fibre:

Soluble fibre- it gets dissolve in the water easily and becomes a soft gel in the intestine. They help in lowering blood sugar level and cholesterol level. Oatmeal, apple, beans are the good source of soluble fibre.

Insoluble fibre- it remains unchanged and speeds up the food’s trip through the digestive system. They promote the bowel regularity and helps in the treatment of constipation. Wheat, whole grain, brown rice is the good source of insoluble fibre.

The daily recommended intake of fibre is 25-35 gram, but according to National Institute of Health, most of the people eat only 5-20 grams of fibre a day. And this reduced intake of fibre increases the risk of digestive disorders, diabetes and cardiovascular diseases. So it is best to make keep a watch on your diet and try to do some dietary changes to include the recommended portion of the fibre in your diet.

Here I am sharing some of my favourite and simple ways to boost the fibre intake in the routine diet.

Make a weekly menu planner- pre-preparation and menu planning is the first and best thing to make a healthy and balanced meal in limited time. I always prefer to sort out some healthy and quick recipes during a weekend for upcoming weeks. And try to select those recipes that cover the recommended daily requirement of each nutrient. With a little preparation, planning your meal in advance can help you eat a more nutritious and well-balanced diet during busy weekdays.

Shop smartly- smart shopping is my second important strategy to make a balanced meal.  It is the best way for providing safe and healthy food for your family. Usually, we tend to buy and eat same food products over and over again. And it may be a major cause of nutritional deficiency in our diet.

  So, I love to be a little adventurous for changing the settled routine. I always try to buy and eat the variety of fruits and vegetable. Read labels and select the appropriate product is another simple strategy that helps in healthy shopping. For example, try to find a cereal that contains at least 5 gram of fibre and tops it off with fruits and raisins is a good idea to add the fibre in routine breakfast. Here is a complete list for basic healthy shopping skill for proper guidance.

Start a main meal with a vegetable platter- this is another simple but effective way to include the more fibre in your routine diet. I always start my main meal with an attractive vegetable platter (preferably raw) with some healthy dressing. This step allows me to fill up sooner and help in eat less in the following meal. It is a simple way to maintain our vegetable (as well as fibre) requirement for the day. It helps in adding fibre in diet and also a great source for healthy weight management.

Healthy snaking with fresh fruits and dry fruit- I had observed that unhealthy and processed food snack is the major cause of unnecessary calorie intake and may cause obesity and metabolic disorders at the young age. Eating a nutritious and healthy snack can boost your daily intake of essential nutrients such as fibre and antioxidants. So I always try to eat whole fruit (without peeling) and dry fruits as a snack for getting the adequate fibre and nutritional benefits of fruits.

Replace the white bread and white rice with brown bread and brown rice- scientific studies suggested that brown rice and brown bread both are higher in the finest source of vitamin B-complex, fibres and proteins. While white bread and white rice made with the refined flours. Refined carbohydrates are low in essential nutrients and have been linked with the range of health problems such as diabetes, cardiovascular disorders and obesity. So why not replace the white bread and white rice with brown bread and brown rice? It will increase our fibre intake and help us feeling full for a longer period of time. 

Add beans to soups and stews- beans and legumes are one of the finest sources of fibre. Just 1 cup of cooked black beans offers 15 grams of fibre. Adding beans in soups and stew is an excellent way to boost the fibre intake. Do not afraid to be a little experimental while cooking.  To maintain the fibre intake, add beans in soups and stew is really an easy option. It tastes great; satisfy hunger and helps in a healthy weight management.

Here I love to share my breakfast menu with some simple changes and result is awesome by doing that.

Previous menu-

·         1 cup orange juice or apple juice= less than 1 gram fibre

·         1 cup cornflakes= 1 gram

·         1 slice white bread= 1 gram fibre

This breakfast provides me total less than 3 gram of fibre and as a result, I was not feeling well and then I had made some simple changes to make a high fibre breakfast and that is:

·         1 whole fruit of my choice (instead of fruit juice) = approximate 3-4 gram fibre

·         1 cup raisin bran= 8 gram of fibre

·         2 slices whole wheat bread with almond butter and fruit toppings- more than 10 gram of fibre

 And by doing these simple changes in my breast, I am on the way to meeting my fibre goal of 20-35 grams a day.

So these were the tiny steps to boost the fibre intake in routine diet. What is your secret ways to include the healthy ingredients in your routine diet, please share with us. Until then eat healthy and live well!