Thursday, November 26, 2015

Nutrition for Asian-Indians, wish you all a Happy Thanksgiving! 

Wednesday, October 28, 2015

Know what you eat

This or That/ वौ और ये/అద ఇద
"Know what you eat"

Homemade Oat Masala Vs Saffola Masala Oats
A listening ear, patience, and integrity are the ethical principles that all Nutritionists/ Dietitian are embedded with. Last night, my husband, and me had an argument about 'Saffola Masala Oats' (Store bought Instant Spicy oats).
Husband – I heard from one of my friend about "Saffalo oats - healthy breakfast, that can be ready in 3 minutes".
Me – hmmm..I am aware of the product. The ingredients are more than five, hard to pronounce, and literally meaningless.
Husband – I like trying new foods. Don’t scrutinize the ingredients too much.
Me – Yes, I know you love food. But you should know, what is in your food too....end of the argument. I will buy... but I want you, to do some homework on finding the meaning of the ingredients list. Also, pronounce and compare the ingredients for the homemade and store bought masala oats.
Husband – Yes! I will.
Me – Reluctant, but....
Husband - I did my homework. The ingredients for the store bought has more than twenty, and the ingredients for homemade is less than ten, and fresh.
Me – Are you aware of the ingredients before?
Husband – NO 😔
Me – I will keep up my promise. The breakfast will be ready in three minutes.
Husband – Yes!! I won the argument.
Typical Indian husband.😈
Me - Your homework is not yet done Mr. A. Now, rate both homemade masala oats and store bought.
Husband – Cheerfully tried store bought 3 minute Oats masala, and literally puked in less than a second saying that, “I can taste the chemicals.”
Me – Try homemade.
Husband – Poker face. 😧
Moral of the story - Know what you are eating. If you cannot pronounce, do not eat it. Please, be aware of the ingredients. Nutrition for Asian Indians, always there to help you on healthy eating, and choosing right foods.
Homemade Steel Cut Oats: rated - 4/5 by my food lover.
Cooking time < 10 min
Ingredients : Organic steel cut oats, moong dhal (Indian Lentil), organic baby carrots, organic kale, black eye bean, chopped bell pepper, freshly ground pepper, cumin seeds, and Indian ghee (optional).
Procedure: Pressure cook all the ingredients for 2 whistles or cook 5 -10 minutes. Enjoy the fresh homemade masala oats.
Optional - Devour the oats with flax seed gun powder or fresh homemade tomato/ ridgegourd/ bellpepper chutney.

Store Bought Masala Oats: rated - zero/5

Ingredients - Oats, Maltodextrin, Salt, Dried vegetables, Carrot, Green peas, French Beans, Onion, Sugar, Edible vegetable Oil, Coconut Powder, Spices& Condiments - Chilly, Turmeric, Ginger, Cardamom, Cinnamon, Curry Leaves, Garlic, Milk Solids, Tomato, Hydrolyzed Vegetable Protein, Yeast Extract, Anticaking Agent (551) Acidity Regulator (330), Flavor Enhancers (627, 631).
Do your homework - Google the ingredients, and know the meaning of the ingredients list OR click the ingredients pic to see the toxic effects in the comments section posted by


Monday, October 19, 2015

Cooking for Homeless People!

I love love love it; when I spend my weekends efficiently @ Community Seva - Cook, and serve for homeless people.

Monday, July 20, 2015

Blueberry muffin

Nothing beats a warm healthy blueberry muffin, straight from the oven.

Thursday, July 16, 2015

Crazy eating!

Crazy eating sometimes ;-) Organic steel cut oats pressure cooked with organic baby carrots, organic Kale, black eye bean, and chopped bell pepper.


Wednesday, July 15, 2015

When Kids Whine About Drinking Milk

Nutritionist way of constructing Cheese Quesadilla

Nutritionist way of constructing Cheese Quesadilla - 9' inch Whole Wheat tortilla, minced lean meat, chopped kale, chopped cilantro, chopped red and green bell peppers, and pepper jack cheese with the side, Guacamole.


Monday, June 15, 2015

Meatless Monday!

Meatless Monday. Take  a look on protein rich plant based foods you should use them daily.  Click for more

Friday, June 5, 2015


"Dietary supplement manufacturers and distributors does not require FDA approval before marketing the product". They are high chances of mystery, cheap and unlisted ingredients in the supplement because they are not "subject to a review or approval process". Plant based supplements that has wheat, soy etc have chances of causing allergies, because of the processing and also, 93% of Soy in US. is genetically modified.

Check the link,

"Before trying a supplement to improve your health, try changing your diet and lifestyle food first" - Izzie Brown, MS, RDN, CSCS professor @ SJSU Few Protein based foods -

Thursday, May 21, 2015

happy to share

Happy to share when American Heart Association and American Stroke Association shared on their Facebook status "AHA Project Coordinator Padmaja Vasireddy and volunteer Antonio are empowering children to make healthy choices! Recently the dynamic duo led a hands-on cooking demonstration, part of our Kids Cook with Heart Program, for 100 sixth grade students at Parkside Middle School in San Bruno." #WeAreHeart

Sunday, May 17, 2015

Truth behind Maggi Noodles!

After three years of continuous shout on 'Truth behind Maggi noodles' ...finally, 'Food Safety and Standards Authority of India (FSSAI) in New Delhi seeking to cancel the license for Maggi'. It is the happiest moment for me and my fellow Nutritionists, and Dietitians to see some change in the Indian food industry.

Check my 2013 writings on 'Truth behind maggi noodles'.

When I emailed my article to Nestle corporation for 'product dissatisfaction' I received the below content from Nestle Consumer Services.

"Thank you for your e-mail. A member of the Consumer Services team will be in contact with you. Our office hours are Monday to Friday 8.30am-5.30pm AEST excluding public holidays.
If you have a medical emergency believed to be related to one of our products outside our working hours please call our after hours monitoring company on 1800 252 536.
Kind Regards
Nestle Consumer Services"

Wednesday, May 13, 2015

Our healthy heat quench!

Our healthy heat quench - berry mango Popsicle

 2 cups organic frozen mixed berries (blue berries, strawberries, black berries) pomegranate, and cherries.
1 cup frozen mango cubes
2 tsp honey
2 1/2 tbs freshly squeezed orange juice
1 tsp fresh lemon juice
1. Combine and blend all the ingredients.
2. Pour mixture into Popsicle molds, sprinkle fresh mango cubes on top and freeze overnight.
3. Enjoy the homemade healthy popsicles!


Thursday, April 9, 2015

Happy World Health Day!

Happy World health day!

happy to be part of 'Kids Cook With Heart' program - Nutrition talk, healthy cooking demo, presentations, and of course devouring.

Thursday, April 2, 2015

A guide to Sweetners

Patterson Clark and Lazaro Gamio, Published: March 2, 2015
"Too much sugar can be detrimental to health, rotting teeth, building fat, damaging blood vessels and stressing out the system that regulates blood sugar. Some people turn to artificial sweeteners, but those are under increasing suspicion of creating metabolic problems, such as diabetes and obesity. Natural alternative sweeteners exist, but even they have pitfalls if consumed in excess". Read related article.

Take the Pledge

Join us!

Take the pledge to change Americas' new relationship with SALT

Friday, March 20, 2015

Tuesday, February 3, 2015

Sleep Recommendations

"Sleep duration was basically one of the most visited pages on the NSF website, and it wasn't really clear how those recommendations for the ranges had been arrived at," Max Hirshkowitz, Ph.D., chair of the National Sleep Foundation Scientific Advisory Council, told The Huffington Post.

Click on the link for sleep duration recommendations for all age groups

Tuesday, January 20, 2015

My Kids Favorite After School Snack

Less than five ingredients - Organic Corn, Avocado oil, Himalayan Sea Salt, Paprika and Freshly Squeezed Lemon Juice

Thursday, January 1, 2015

Wish You All A Very Happy New Year!

Nutrition For Asian- Indians wish you all a Happy, Healthy and Prosperous New Year.

2015 is no resolution year for "Nutrition For Asian- Indians" but to follow grandma eating habits.

1. Eat breakfast like king, lunch like queen, and dinner like pauper.
2. On busy days at work prepare to have dinner for breakfast and breakfast for dinner.
3. Boil Brown rice in lot of water, as you do to pasta to avoid arsenic.
4. Rinse white rice to avoid some what arsenic levels before you cook.
5. Avoid all the fancy names for diet, and cleanses and detoxes. Registered Dietitian, Andy Bellati says "our bodies are already pretty good at removing toxins. If they weren't, and you needed a yearly detox we'd all be probably dead". Yes, because Liver is the main organ to detox all toxins naturally. To do that it needs Carbs ( glucose), Fat (fattyacids), and Proteins (amino acids).
6. Our body needs major macro nutrients - Carbs, Protein and Fat.
7. Pick the foods from all four food groups - Fruits and Vegetables, Whole grains and Legumes, Diary and Meat, and Fats and Oils.
8. Portion control. Use your hand to estimate portions. For Ex: 3oz of fish or poultry is the size of your palm.
9. Ingredients play a major role. Keep an eye on ALL the ingredients list.
10. Exercise  - Regular exercise provides essential protection against many of the chronic diseases.

Have a Healthy year a head - Padmaja