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From the desk of Dr Nandita Shah...
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When I tell people I don’t consume dairy, many immediately ask, “But what about children? Shouldn’t they have milk?”
That question arises because most of us were raised believing that milk is the perfect food. Our parents went out of their way to ensure we drank our daily glass, and it’s difficult to imagine they would have done so if it weren’t the best thing for us. Over time, we’ve also grown emotionally and physically attached to dairy products—whether it’s cheese, paneer, or ice cream.
But here’s the truth: children don’t need dairy. In fact, the answer is a clear no. Every mammal produces milk only for its own young, and no animal in nature drinks the milk of another species. When we give dairy to children, we not only create dependency on it, but we also expose them to a host of health issues.
Many of today’s common childhood health concerns—frequent infections, respiratory problems, premature puberty, diabetes, thyroid imbalances, PCOD, and other hormonal disorders—are strongly linked to dairy. Most of us are naturally lactose intolerant, and eliminating dairy often brings remarkable improvements in health.
The only real “advantage” of dairy is that it keeps you feeling full because it is difficult to digest. And yes, it’s convenient to pour into a glass. But if the goal is to nourish children with the best possible nutrients, dairy is far from the answer.
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Health can be super fun!
Why not do something different on your birthdays, club meetings, office get-togethers or kitty parties. Invite us and we will organise a tailor-made program which could include talk or cooking demo or dance or even healthy games! We can also cater a super delicious meal for you. This is available in some cities at the moment, but could be organised in more if travel can be included. Contact us on manager@sharan-india.org for more details and let’s plan a special session together.
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Build a strong foundation for your child with Nutrition
Listen to Dr Varsha Shah – paediatrician, lifestyle physician, and most importantly, a caring mom – as she shares simple and practical tips to help you give your children and family a strong foundation for lifelong health.
Recipe - Yummy Quesadillas
These are going to be a super hit, so ensure you learn the recipe well:) Packed with the goodness of veggies and homemade vegan cheese, this is a testament to how health and taste can be perfectly combined!
Ingredients
- 6 whole wheat flour tortillas
- 100 g mushrooms, sliced
- ½ cup green (spring) onions
- ⅓ cup chopped tomatoes
- ¾ cup finely diced bell pepper
- 1 tsp finely chopped green chillies
- ½ bunch (1 cup chopped) spinach
- ½ tsp garlic powder (or to taste)
- 1 tsp red chilli flakes (or to taste)
- Unrefined salt to taste
- 200 g / ½ cup vegan cheese
Method
Heat a pan. Add all of the vegetables and sauté for 1-2 minutes. Add salt, garlic powder and red chilli flakes. Continue cooking until most of the juices dry up. Keep the mixture aside. Heat a skillet. Place one flour tortilla on the pan and immediately turn it over. Cook until light golden brown. Turn over and spread cheese over the tortilla. Spread vegetable mixture over the cheese. Cover with another tortilla. Turn over. Cook until the tortilla is light golden brown and the cheese is melted. Cut into quarters.
Serve hot with salsa, vegan sour cream or guacamole.
Tip
Use as much or as little of the vegetables as you prefer. You may add other vegetables of your choice.
Instead of vegan cheese, shreddable cheese or nut-free cheese may also be used.
Food For The Mind
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6 best foods for kids (or anyone)
So, the more important question is: What are the most nutritious foods we can give our children and toddlers to build their immunity and protect their health? Ideally foods should be organic and homemade to avoid chemicals. Packaged and highly processed foods should be avoided. Here are some truly powerful alternatives:
1. Green leafy vegetables
Packed with protein, calcium, fibre, and micronutrients. Smoothies, chutneys, chapatis made with green puree, dals, or soups are excellent ways to include them.
2. Fruits
Naturally sweet, full of fibre, energy, and vitamins. Keep a bowl of fresh fruit easily accessible at home, and let children see you enjoying them too. Whole fruits are always better than juices, though smoothies can be a fun option.
3. Vegetables
Rich in phytonutrients that strengthen immunity. Serve them raw in colourful salads or add them into soups, dosa batter, or rotis. Making vegetables visually appealing often helps.
4. Beans and sprouts
Excellent sources of protein, calcium, iron, zinc, folate, magnesium, and more. They can be served as dals, falafel, sprout chaats, chillas, or even stuffed in tacos—foods most children enjoy.
5. Nuts and seeds
Nutrient-dense bundles of protein, healthy fats, and minerals. They can be used in snacks, desserts, spreads, or as dairy-free cheese alternatives.
6. Grains
These are not a must, but since we are used to them, they may become a part of the routine diet. Let them not be more than 25% of the diet and make sure that they are always in the whole form, i.e. whole wheat instead of white flour, unpolished rice instead of white rice, whole rolled oats or steel cut oats instead of white oats etc.
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| What is SHARAN? |
Sanctuary for Health and Reconnection to Animals
and Nature (SHARAN) is a social enterprise with
the goal of spreading awareness about holistic
health and an ecologically sustainable
compassionate lifestyle.
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| Compiled & Edited by: |
This newsletter is compiled by SHARAN Head of Mumbai, Reyna K Rupani. She facilitates the Six Weeks to Health Gain & Weight Loss program and also conducts health talks for schools, groups, corporates and more.
Sep 2025 | Issue: 252
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