Kidney Friendly Foods

It’s human nature that until and unless we loose something, we don’t value it. Same applies to our human body. Till the time any of the organ from inside will shout and say ‘Hey, am done with you’, we don’t really care. With the wooopppping increase in Diabetics and Hypertension, the kidney disease or Chronic kidney disease is also on the rise. And until our kidneys start dancing here and there and creating commotion, we don’t care. But unfortunately, it’s irreversible. No matter how many cars or houses you buy, you cannot buy another body to live it, this is your only one, so let’s start respecting it.
Common symptoms of kidney disease
Swelling of face
Loss of appetite, nausea, vomiting
Metallic Taste in Mouth/Ammonia Breath
High blood pressure/ hypertension
Anemia and weakness / feeling cold
Low back pain, body ache, itching and
leg cramps are frequent complaints when
a person has kidney disease

High risk groups for chronic kidney disease (CKD) include those with diabetes, hypertension and a family history of kidney disease. In addition to controlling your blood pressure and glucose levels associated with diabetes, there are other concrete steps you can take to reduce your risk of acquiring chronic kidney disease

There are five different stages of CKD. Nutrition plays a important role in managing CKD. So if you or your near one shows any or combination of signs given above, better visit a doctor and later meet a renal dietitian. Every individual is different, and so will be his nutritional needs. In general you need to restrict

1. Potassium
2. Phosphorus
3. Fluids

High-potassium foods to avoid
Avocados, bananas, melons, oranges, prunes and raisins
Artichokes, winter squash, plantains, spinach, potatoes and tomatoes
Bran products and granola
Beans (baked, black, pinto, etc.), brown or wild rice

High-phosphorous foods to avoid 
Whole-grain bread
Bran cereals and oatmeal
Nuts and sunflower seeds
Dark-colored colas

Restrict the amount of Fluids after consulting with your doctor or dietitian

Regular multi-vitamins may not be healthy for you if you have kidney disease. They may have too much of some vitamins and not enough of others. Your doctor or dietitian can help you find vitamins that are right for you.

Treatment will depend on which stage the disease is. From our side, what we can do easily is – be aware, get your tests done, stay active, stay healthy, control your diabetics and hypertension, don’t take too many pain killers or drugs, take care of what you eat.

Foods low in Potatissum

BREAD & STARCHES: Breads (any type); Bagels; Crackers (graham, soda, snack); Cookies; Corn Chips; Croissants; Doughnut; English Muffin; Pasta; Popcorn; Rice; Sweet Roll; Triscuit; CEREAL – all others including: Cap N’ Crunch; Cheerios; Corn Chex; Cornflakes; Cream of Wheat; Crispix; Grits; Kix; Life; Oat Bran (1/4 cup); Oatmeal; Special K; Wheaties

VEGETABLES: Alfalfa Sprouts; Beans (green, wax); Bean Sprouts; Beets, canned; Cabbage, coleslaw; Cauliflower; Cucumber; Eggplant; Garlic; Hominy; Lettuce; Onion; Parsley; Peppers; Radish; Snow Peas; Turnips; Water Chestnuts

FRUITS: Apples; Apple Juice; Applesauce; Apricots, canned (4-halves); Blackberries; Boysenberries; Blueberries; Cranberries; Cranberry Juice; Fruit Cocktail; Grapes; Grape Juice; Lemon; Lime; Papaya Nectar; Passion Fruit; Peaches, canned; Peach Nectar; Pears, canned; Pineapple; Plums; Raspberries; Strawberries

DAIRY PRODUCTS: Cheese; Eggs; Cottage Cheese; Sour Cream;  Hunt’s pudding cups


Foods Low in Phosphorus 

MEATS, ETC: Egg (one): Hot Dog (one); Sausage, fresh; Frozen Fish Sticks (two sticks)

BREAD & STARCHES: Bagel (one); all Bread (one slice); Biscuit (one made from refrigerated dough); Croissant (one); all Crackers (four); Cereals, including: Cocoa Puffs (1 cup); Corn, Rice CHEX (1 cup); Corn Flakes (1 cup); Corn Pops (1 cup); Cream of Wheat (3/4 cup); Kix (1-1/3 cup); Rice Krispies (1-1/4 cup); Special K (1 cup); English Muffin (one); Pasta (1/2 cup); Noodles (1/2 cup); Rice (1/2 cup); Popcorn (1 cup); Tortilla (one)

VEGETABLES: All Vegetables are Low in Phosphorus

FRUITS: All Fruits are Low in Phosphorus

DAIRY PRODUCTS: Brie (1 oz); Cream Cheese (2 Tbsp); Feta Cheese (1 oz); Ice Cream (1/2 cup); Half & Half (1/2 cup); Grated Parmesan Cheese (2 Tbsp); Sour Cream (2 Tbsp); Whipping Cream (1/2 cup)

NUTS & SEEDS: Macadamia Nuts (12 nuts); Peanuts (28 nuts); Walnuts (14 halves)

Foods Low in Sodium
1 serving is about 1 cup or as stated

MEATS, ETC: All Meats that are NOT Cured, Smoked or Highly Processed; Boiled Eggs (1); Egg Beaters; Tofu, raw firm; Low Sodium Canned Tuna (1 can)

BREAD & STARCHES: Salt Free Bread (1 slice); Corn Pops; Cream of Wheat, instant cooked (3/4 cup); Frosted Mini-Wheats; Pasta, Noodles, Rice, white/brown

VEGETABLES: Canned Vegetables without Salt, All Fresh Vegetables, Frozen Vegetables without Sauce, Campbell’s Low Sodium Soup

FRUITS: All Fruits are Low Sodium

DAIRY PRODUCTS: Butter (1 Tbsp); Colby Jack Cheese (1 slice); Cream Cheese (2 Tbsp); Evaporated Milk, canned (1 Tbsp); Milk (whole, 2%, 1%, skim); Muenster Cheese (1 slice); Neufchatel Cheese (1 oz); Parmesan, Grated (1 Tbsp); Ricotta (1 oz); Sour Cream (1 Tbsp); Swiss Goat’s Milk; Yogurt

What counts as fluid?

Milk, Coffee, Lemonade, Soup, Ice cream, Tea, Juice, Soft drinks, Gelatin, Sherbet, Water, Ice cubes, Alcohol, Popsicles, Pudding, Yogurt, Gravy

Nanital – Uttarakhand Travel Diaries

Another of the Western Himalayan Region Trips – Nanital

I spent some of my early childhood years in Nanital. Still remember the Sundays we used to spend on the Flat, the chocobar we ate while going back home, an old man selling pastries in a tin box at his back, an earthquake when we were in the movie hall near Naina Devi temple ( where Sati’s Left Eyes (Naina) fell – Nanital ). The beautiful gardens and parks, the peaks, the snow, the paper aeroplanes we tried to throw in the lake from our home, everything!! Is so different now, only hotels wherever you see, traffic, tourists, all the old town charm gone! But still, its a beautiful place.

Sweet corn near the lake
Old men waiting for some customers, we loved to play with this in our childhood
Stalls in the market near Flat
Time for some Hats



The city from a side road
On the way…
Chai Shai


Vienna, Austria


Welcome Vienna – From Helsinki we went to Vienna and then Bratislava, Slovakia. So this write up is in continuation with my last one (Helsinki). Here I will try to cover main points of  our Vienna stay (4-5 days). Below pics, kids are ready to explore Vienna, Bye bye Helsinki, till we visit again.

Reached Vienna airport, from here in that bus to the hotel. Below are the pics of our roof top in  Le Méridien. It gave a beautiful view of the city.

Our tour operator always takes care of good stay in terms of vicinity, food and comfort – Le Méridien Vienna – This hotel with an old-world exterior is a 2-minute walk from the Wiener Staatsoper (Vienna State Opera), an 11-minute walk from the Hofburg Imperial Palace and 1.7 km from Wien Mitte-Landstraße Bahnhof train station. Although we had to wait almost 2 hours for our room due to a big group and they were giving rooms one by one.

Austria’s capital, Vienna is well-known for its cultural events, magnificent sights, coffee houses, wine pubs, and the Viennese charm.

History – Vienna’s history dates back to the first post-Christian century when the Romans established the military camp Vindobona. Today’s cityscape is characterized by the abundance of baroque buildings created mostly under the rule of Empress Maria Theresia and Emperor Franz Joseph, who was largely responsible for the monumental architecture round the Ringstraße .


Places to See – Schönbrunn Palace – the former summer residence of the imperial family, is one of Europe’s most impressive Baroque palace complexes. The land had been in the possession of the Habsburgs since 1569, when the wife of Emperor Ferdinand II had a summer residence built there in 1642, which she called “Schönbrunn”. The palace and garden complex built here from 1696, after the Turkish occupation, was redesigned from the ground up by Maria Theresia after 1743. For most of the year, the Habsburgs resided in the countless chambers that a large imperial family needed in addition to the formal state rooms.Today, the palace is part of UNESCO’s cultural heritage due to its historic importance, its unique grounds and its splendid furnishings. (

A wedding photo shoot was going on at that time. Below are some of the pics.

Other palaces – Hofburg Palace, Church, museums etc. We did visit a church which had something related to Trinity but I am not able to recall it’s name at present.

The above pics are of our walk near the hotel, we tried to explore the area, Hofburg Palace and surroundings.

From this place we were on our own and almost got lost from the group, we decided to meet at McDonalds over the phone. Unfortunately after walking for more than 5-6 kms also we were not able to locate McDonalds, no one was able to help on the streets (If it would have been India, people would have dropped you to the place by then). Then finally we asked a Tourist Center and they told in the market there are three McDonalds, so which one. Finally we settled for the nearest one and had our much required burgers and coke. The other group had it in their McD! Half day went like this. Later on we realized it was quite near to our hotel. Then in the evening we went to an Indian Restaurant because most of the people in group were used to having Indian food, so I was deprived of trying out Austrian cuisine. Every evening we tried different Indian restaurants.

Above – The Hundertwasser House in Vienna bears the unmistakable hand of the artist Friedensreich Hundertwasser. The Hundertwasserhaus can only be viewed from outside.
Right opposite the Hundertwasserhaus, however, is the Hundertwasser Village, which is open to visitors. It was created out of a tire workshop in 1990-1991. The artist created his own shopping center here with a “village square”, a bar and numerous stores in the typical Hundertwasser style. Below, a lady walking by caught my attention.


The next day was Guided City tour followed by Private cruise. Later, the other day we went for Art Home, museum of natural history and shopping. The Guide was Chinese and Bus driver Austrian. Driver was very particular about time and from the hotel itself we was angry because people did not turn up on time. Finally, by evening he was literally shouting at us and we had to tell him to leave. So he dropped us in the middle and went, the poor guide tried to cool down things but we were happy without him, so she said she will walk to the hotel which was near the market and we all went for window shopping.

Museum of Fine Arts and the Natural History Museum were built in the Neo-Renaissance style. They not only hold remarkable art and natural possessions, but are also architectural masterpieces.

The Museum of Natural History is among the largest of its kind and one of the most important museums in Europe! They have permanent and special exhibitions, monthly programs, research, planetarium and a place to shop too.
Tuesday: closed

You will need 2-3 days to cover all the exhibits and programs. We had to rush from one room to another to cover each section. I loved the old coin and rocks area and kids liked the Huge animal and space exhibits.

Fine Art Museum – The Kunsthistorisches Museum (Museum of Fine Arts) is one of the most important European museum buildings created in the 19th century. The monumental structure, built as part of the Emperor Franz Joseph I expansion of the city in 1858, was intended to both unite and suitably denote the artistic treasures that had been collected by the Habsburgs over the centuries.
Monday : closed ( and unfortunately it was Monday, so we could not visit)


Our Private Cruise Dinner –  Normally, the cruise along the Danube River is 3-4 hours and they serve Austrian dishes, but as our group was totally Indian (80 people), we were served Indian buffet-style along with live Music and Belly Dance (not Indian 🙂 . They did try some Shah Rukh Khan songs too but the choice of songs was really pathetic. Hop aboard the boat and off we went for illuminated Vienna night tour. Below are the pics of inside of the boat, kids enjoying the view and in the third pic here, my son trying to search for the dancer he fell in love with.

I guess I was comparing it to Venice or Zurich tours so did not find this a very overwhelming experience but you will experience the city of Vienna from a different perspective.


Seegrotte Hinterbrühl –The mine stays at the constant temperature of 9C in any weather. For those who forgot to bring their woolens, there are blankets available for renting at a nominal 50 cents. Going under the ground is always fascinating experience. Here you have a chance to visit an old gypsum mine that was flooded.


They partly filmed ‘The Three Musketeers’ here & the ship was left as a souvenir. During the war it served as a plane parts factory.

An old model is put on display in one of the caves. I did enjoy the tour although it was slightly overpriced at €9. Overall it was an ok, but I feel it’s not worth a second visit. The snacks shop outside is overcrowded cause of long wait to go in the cave, our kids enjoyed ice-cream and chips there.

Before the caves we had gone to the below place, if someone can help me with its name.


This is the trinity, I was talking about earlier.


Our day ended in yet another Indian restaurant, this time punjabi food. Next day early morning we started for Slovakia.

This is somewhere in the middle of Vienna to Bratislava. You are not allowed to eat inside the bus, so when the driver stopped to get fuel and we came out to get fresh air, we all settled down on the side road itself to get our hands dirty in Veg Biryani and Samosas!

My younger one got upset here because he did not get his double share of a chocolate. Finally he was busy with the flowers. Then we started for Bratislava.


Hitler –  Seeking a career in the visual arts, Hitler fought bitterly with his father, who wanted him to enter the Habsburg civil service. After his father’s death, Hitler eventually persuaded his mother, Klara Hitler to permit him to pursue his dream to become an artist. As she lay dying of breast cancer in the autumn of 1907, Hitler took the entrance exam to the Vienna Academy of the Arts and failed to gain acceptance. In early 1908, some weeks after Klara’s death in December 1907, Hitler moved to Vienna, ostensibly in the hope of renewing efforts to win acceptance in the Academy of Arts. He lived in Vienna from 1908 to 1913, after which he moved to Munich. Being fascinated by Hitler and in general history, this was also a major attraction for me to visit Vienna.

No farewell yet to Vienna because we came back in the night. But closing this blog here only, will continue about the next place in later write ups. Good day guys!




Different Flours and calories in them


With so many options in Flour and different combinations and mixes available
in market, we might get confused as to which Roti is better calorie wise? Am giving
you a rough idea as to which is having what amount of calories, but along with this
we also need to keep in mind Glycemic Index and other nutrients like protein, calcium etc.

Let’s calculate calories in rotis

  1. 1 wheat chapatti – 57 calories
  2. 1 bajra roti – 97 calories
  3. 1 ragi roti – 88 calories
  4. 1 makke ki roti – 153 calories
  5. 1 bhakri – 66 calories
  6. 1 thalipeeth – 100 calories
  7. 1 missi roti – 149 calories
  8. 1 tandoori roti – 116 calories
  9. 1 phulka – 57 calories
  10. 1 roomali roti – 78 calories
  11. 1 jowar roti – 30 calories

Bajara Roti with ghee –  It takes about 1/4 cup of millet flour to make one bajra roti. One roti contains 111 calories and 22 grams of carbohydrates. Since the recommended dietary allowance for carbs is 130 grams daily, you’ll gain 17 percent of your daily intake.

While these are the number of calories in these different types of rotis, one should not just go with the calorie intake when selecting one. Other factors like nutrition also play important role. Wheat chapati has low calories as compared to others, but a Ragi roti will be more nutritious even if it is high in calories. The best way to go about it is to alternate between the different types to reap in their benefits. On an average, people eat two to three rotis in one go, so it is essential that we note the calories you are adding and beacuse you are on a weight loss mission, restrict very high-calorie foods or eat them sparingly. You can also reduce the number of chapatis and add more veggies if required


Toledo – Spain

On our trip to Spain, we went into history while visiting a very old city near Madrid.

Toledo is an ancient city set on a hill above the plains of Castilla-La Mancha in central Spain. The capital of the region, it’s known for the medieval Arab, Jewish and Christian monuments in its walled old city.



It's not a big town, but to know the details of the place, it's rich history and story behind each building, you will need a full day to explore. Our driver took us to some places for taking beautiful pictures and the guide suggesting having some local bakery items in city square which were worth eating.  The food in a restaurant near old horse stable was also good and over all it was a good experience.

Visit during spring or winter and wear some comfortable shoes because there is lot of walking involved.



Bull Fight – Madrid

In our recent trip to Spain in June 2017, we couldn’t miss the Bull Fight of Madrid. It is definitely a must try experience.

You can find everything in Madrid – and that includes bullfighting. Despite most people’s impression of bullfighting as being unique to the whitewashed villages of Andalusia and Costa Blanca, Madrid is a great place to see a bullfight. There are different phases of the Spanish Style Bull fighting.

There are two bullrings in Madrid – Vista Alegre and Las Ventas. Las Ventas, with a capacity of 20,000 is the more important of the two and is where the fights take place today. Vista Alegre is used now as a concert and sports venue.

Below are some of the pictures of our visit.


Almora – Uttarakhand Travel Diaries

Another post in one of my series of Western Himalayan Region.

I spent my early childhood in Almora and started schooling from this cozy little city, so my bonding and memories flooded back. Visit to this place took me back to my childhood, the running around in those markets, climbing and enjoying around. The smell of government hospital, sweets and lemon drink. City looked very congested and packed with tourists now. Huge traffic issues have made roads look very small and overflowing with people. Earlier there were hardly any faces and most of them familiar. Now it looked like a pool of strangers and imagine a Five floor parking on the hills. Police was controlling anyone to stop on the market road, preventing any traffic jam. Somewhere the beauty of the small town was lost.

Almora is located on a ridge at the southern edge of the Kumaon Hills of the Himalaya range, at a distance of 365 km from the national capital New Delhi and 415 km from the state capital Dehradun.

Almora was founded in 1568 by King Kalyan Chand, however there are accounts of human settlements in the hills and surrounding region in the Hindu epic Mahabharata (8th and 9th century BCE). Almora was the seat of chand kings that ruled over the Kumaon Kingdom. It is considered the cultural heart of the Kumaon region of Uttarakhand.


A view on the way to Almora


Pine trees
Soaking the sun


Police controlling traffic
Refreshing drink of Lemon


A lazy market
On the way to Almora
Some houses
Market in Amlora
A famous khoya sweet of Almora
River which gives you company from Nanital to Almora
We went down to that river
On the way – Tandori Roti (baked bread)
Roti prepared in this tandoor

Uttarakhand Travel Diaries 


Uttarakhand Travel Diaries

I have been thinking of writing about my trip to Western Himalayan region –  Almora, Devasthal, Nanital and Mukteshwar from a long time but was never able to, so here is a small start on that series by posting some of the pictures of that trip.

This is a famous temple of that region on the way from Nanital to Devasthal. We went there to visit the astronomical site for Asia’s biggest telescope. On the way, just in front of this temple is a small shop which servers a juice of lemon along with some other herbs. It’s a must try thing for food lovers.


AN organic Tea Garden


The HIMDARSHAN POINT at Mukteshwar Inspection Bunglow is the best place to see Himalayan mountains. They have a map and direction telling Trishul peak, Nanda Devi and all.



There are the Himalayan Peaks in this picture but  not very clear at the back end.


My Dad’s Birthday

15th July 2017

It’s my Dad’s birthday and as usual I have got a gift for him. But as usual it will be difficult for me to tell him how much I love and respect him. He is my role model, my idle man. I have seen him standing strong in tough times, being besides when the whole world was against. He is like my silver lining, my Anchor. But might be we never had emotional talks, it’s always easy to tell Mom that I love her and all, but never to Dad.

Do you also face such issues? How to communicate better with your own father, strange naa? Communicating on any topic in the world is easy but expressing the thoughts, the easy words like “You are my hero”, “I love you” are so difficult. I look upon you for strength, I know when there will be no one, you will stand by me all along. Dad like you is a blessing, and I wish God made more like you, so that every daughter had a beautiful life and was proud of being a wonderful human being. I love you Dad, and a happy birthday to you!!!

Hope I will be able to convey this time. How do  you guys do it? Do suggest

A lazy Thursday

Well Friends,

As the title suggests, its been lazy lazy days or say months for me. I just feel drained out all the time and whenever I decide to write, can’t think of or say complete the blog ever. This one am committed to post 🙂

That makes me think, when you guys are feeling dull and lazy, how do you come out of it? Do comment, what works for you? For me –  is a ‘To do list’ and when I start ticking all the points that I have covered for the day, it gives more momentum to finish the tasks at hand.

Have a great day.