Indian food is often perceived to be spicy, overly rich and ultimately unhealthy. I differ from this opinion, however, as I know that, prepared correctly and thoughtfully, Indian cuisine can be a delicious way to take care of all your health needs.

Try these ideas for making Indian food that's as good for your body as it is for your palate:

• Healthy samosa. The samosa is a delightful evening snack consisting of a flaky pastry casing traditionally stuffed with potatoes and deep-fried. Up the health quotient by stuffing these with broccoli, raisins and nuts. Broccoli is a superfood full of phytonutrients and antioxidants, and also works well stir-fried with coriander, ginger and chilli and filled into a samosa. To reduce the fat content significantly, try having your samosa baked instead of fried.
  
  
• Tandoori food. Another healthy option for Indian cuisine is the use of the tandoor, or clay oven. Tandoori food is grilled, but not doused in heavy sauces. Meats are traditionally marinated with aromatic spices and yoghurt, then grilled at high temperatures to retain the moisture, flavour and nutrients of the food.
  
  

• Saag. Saag usually refers to a variety of seasonal leafy green vegetables like spinach, fenugreek greens and mustard greens. Dig out those tasty, long-forgotten saag recipes to add some extra fibre and dietary bulk to your meals.
  
  

• Green chillies. Use fresh green chillies more than dried red chilli powder - the capsaicin (the volatile oil that creates the sensation of spiciness) in fresh green chillies is more readily absorbed by the food, giving that pleasurable tickle to the tongue instead of the uncomfortable burning feeling in the stomach.
  
  

• Extra-virgin mustard oil. Try cooking with extra-virgin mustard oil - like olive oil, it has monounsaturated fatty acids (MUFA) and a high density of lipoproteins (HDL) or the "good cholesterol", and offers similar health benefits with a flavour that's better suited to Indian food. Mustard oil is good for tempering Indian spices, stir-frys, stews and sautéing.
  
  

• Unrefined sugar, honey and jaggery. Complex/refined sugars hit the liver faster and harder, and their excessive consumption is linked to obesity, heart disease and type-2 diabetes. Unrefined sugar, honey and jaggery (unrefined whole cane sugar), in limited amounts, are healthier sweeteners - they have a lower sucrose content and are absorbed more slowly and steadily by the body. Choose these sweeteners to make Indian desserts like kheer.
  
  

• Roti over naan. Opt for roti (unleavened whole wheat flatbread) instead of naan (leavened, refined wheat flour bread) as it's easier to digest.
  
  

• Spices. Most spices used in Indian cuisine have certain medicinal properties attached to them, and are included in traditional recipes for both taste and health reasons. For example, both ajwain (thymol seeds or bishop's weed) and cumin seeds aid digestion; turmeric and ginger are known antiseptics.
  
  

• Fresher is better. Choose fresh seasonal ingredients wherever possible. As with any cuisine, fresher is always better for Indian food.
  
  

• Skimmed milk. Substitute skimmed or low-fat milk for whole milk in recipes.
  
  

• Tofu. Many Indian recipes call for paneer (homemade whole-milk cottage cheese). Try substituting low-fat tofu as a healthier alternative.
  
  

• Less oil. Tempering spices actually requires quite a small amount of oil, but many restaurants load food with oil because it speeds up cooking time. Try using less oil (and a little bit of patience) for Indian food that's lighter on the arteries.

It just takes a few minor modifications and thoughtful choices to be well on your way from heartburn to good health. Happy eating!

Do you have ideas for healthy Indian food? Share them with us here.

As the Ayurvedic Lifestyle Consultant at Balance Wellness Club, I like to work in an environment that soothes the senses. My office serves as an inner sanctum, where the subtle aroma of scented candles permeates the air, and the relaxing softness of melodic background sounds produces a general air of calm. This sense of balance is the essence of what we are trying to achieve with the Wellness Club.

The Club has the distinction of being the only one of its kind in Dubai. Unlike regular spas that are concerned only with water treatments, the Wellness Club takes a more holistic approach. The same treatments are available as those in spas across the region: steam bath, sauna, ice machine, hydro bath, Vichy shower, etc., but here we take things further by combining treatments and therapies with a balanced healthy diet and a dedicated exercise programme.

We were one of the key participants in the recent Oasis Wellness Festival, held between 15-29 February 2012 at the Oasis Centre. One of the central aims of the Festival, from my perspective, was to encourage people who were unfamiliar with the Balance Wellness Club and its work, to visit and learn more about us. This aim was more than fulfilled by the stream of new clients that descended on the venue, each keen to try any one of a diverse programme of events -- including yoga sessions, exercise classes and lectures.

The Wellness Festival was a great success, with many of the sessions full to capacity. I found it personally very rewarding to witness the enthusiasm with which our visitors embraced the classes, treatments and lectures. We certainly succeeded in raising their awareness of the Club and the services it offers. This in-turn has laid the foundations for a stream of new visitors: ranging from 40-60 year old people with weight issues embarking on a life-changing detox treatment, to busy 20-30 year old's simply seeking some exercise.

The reasons for attending no doubt differ for each visitor, but it seems clear that people enjoy coming to our "sanctuary for the self", enough to give it a try and to keep coming back for more.

If you have any wellness tips or life leveling experiences to tell, we would love you to share them with us.

In these days of fast food, fast cars and fast living, it's reassuring to know that there's a place you can go to get away from life's stresses, strains, aches and pains.

Now into its second week, the Oasis Wellness Festival is responsible for the transforming air of calmness, relaxation and rejuvenation that has descended on the Oasis Centre over the past week.

So what is a wellness festival you may ask? It's a two-week celebration of healthy living that encompasses yoga classes, fitness sessions, cooking groups, health talks, competitions and a host of other initiatives, all aimed at improving people's health and general wellbeing.

We're all guilty of overdoing things at times: long days at the office, driving instead of walking, eating the wrong types of food. This is your opportunity to kick back, relax and let your body know that you care about it.

Supported by Beat Diabetes, Medical Partners and Zuleka Hospital, the festival runs from 15-29 February at venues throughout the Oasis Centre Mall. Fitness First gym has sessions aimed at beating the bulge, fighting the flab and generally giving excess weight a hard time. The Balance Wellness Club offers yoga sessions and guest speakers to instill a sense of harmony into our hectic lives, whilst the Balance Café focuses on food, food, food, all prepared in a healthy and wholesome way of course.

The Wellness festival classes and lectures are free, yes absolutely free! It's the perfect opportunity to find out how to make a great smoothie, or take advantage of family fitness sessions. You can delve within yourself to rejuvenate through the power of the subconscious mind, or put on some dancing shoes and Zumba till you drop. There are even free glucose checks, so now there's no excuse to neglect your body.

Here are some simple tips for healthy living on the go:

• Enjoy an early morning pint of water - It rejuvenates the body's cells, replacing the oxygen lost through the night
  
  
• Grab some fresh fruit on your way out - They're full of essential nutrients, vitamins and sugars
  
  
• Avoid the lure of junk food - Fast food is full of "empty calories" and unhealthy fat. Go for the salad every time
  
  
• Exercise on the go - Don't be a couch potato, get your blood flowing by taking the stairs instead of an elevator, or leaving your desk for a walk now and then
  
  
• Drink herbal teas - They're good for you! Try to replace caffeine with your favourite herbal infusion
  
  
• Snack on a handful of nuts - A late afternoon mouthful of almonds, cashews, pecans and raisins increases energy and productivity
  
  
• Say yes to freshly squeezed juices - boost your energy, body health and vitality with an intake of fresh fruit juice
  
  
• Make time for deep breathing - Inhale for 5 second intervals, hold then release: at your desk, in the car, when cooking food. It's great for your blood cells.

Come along and join the festivities and treat yourself and the family to a wellness boost. For more information visit www.oasiscentremall.com or follow us on facebook.com/oasiscentremall.

For those living in hot climates, the onset of winter often means welcome respite from the blistering sun and oppressive humidity. What we don't always realize is that the transition to cooler weather can affect our body and mind. Ayurveda - the oldest existing system of medical practice aimed at spiritual, mental, and social well-being as well as physical health - provides valuable tips on how to look and feel your best during the winter months.

When temperatures drop, the air turns cold and damp, the skies gray: it is the season of the elemental energies kapha and vata (two of the three doshas in our body). Kapha represents Earth and Water out of the five elements of the universe, and is situated in and around the chest and throat area. Likewise, Vata represents Ether and Air, and is situated in the lower extremities of the body.

Maintaining a good balance between the doshas brings about good balance between the body and mind. Follow these handy Ayurvedic tips to stay healthy and happy this winter.

Rise & shine
1) Wake a little later in the morning (around 7am, or when the sun rises). Scrape your tongue to remove accumulated dead bacteria and yeast, and to improve circulation to the visceral organs.

2) Brush your teeth using an herbal or Ayurvedic toothpaste containing warming herbs like cinnamon, clove, bilva, peppermint or haritaki.

3) Drink a glass of warm water (optional: add the juice of half a lime) to promote bowel function.

4) Apply warm sesame oil or Ayurvedic medicated oil to your entire body - especially on the scalp, ears and feet - as this helps heat the body and stimulate circulation. Leave the oil for 5-10 minutes to be absorbed well through the skin, then shower with hot water and exfoliate your skin.

5) Finish your morning with yoga, pranayama and meditation. Opt for poses that open the chest cavity (fish, boat, bow, locust, lion and camel poses are good). Shoulder-stands and headstands, if you can do them, are excellent to eliminate mucus and clear congestion in the chest.

6) Don't forget to eat a healthy breakfast! Skipping this important meal tends to dry up bodily tissues and increase vata. Try porridges made from oatmeal, barley, cornmeal or rice flakes (poha). To increase your digestive fire, an hour after breakfast have a cup of hot water spiced with fresh/powdered ginger, ½ teaspoon cinnamon and a pinch of powdered/ground clove.

Keep fit
Cold weather may invite you to curl up in a corner and sit still, but it's a better idea to keep the body active to remain healthy. If the weather outside permits, try a brisk walk, run or bicycle ride. If it's too cold outside, join a gym or fitness class, try a workout video at home or simply hop onto the treadmill to boost circulation and balance the doshas. Soak in some sun if you can, too - early morning or evening light is best - to improve the mood and promote healthy sleep cycles.

Eat & drink right
Appetites tend to increase in the winter months. Opt for more proteins - beans, legumes, tofu - and eggs, chicken, turkey and fish if you're not a strict vegetarian. Incorporate whole grain yeast-free breads, buttermilk, cottage cheese, steamed vegetables, hot soups with ghee (clarified butter) and spicy foods into your diet. Use warming spices like cinnamon, cloves, and black pepper to promote digestion. Avoid cold drinks - they aggravate kapha and vata - and choose hot water, hot tea and, occasionally, hot cocoa or chai. Avoid excess coffee or other caffeinated products as far as possible.

Stay warm

Steer clear of cold drafts, choose warm clothes, and remember to cover your head with a hat or cap - more than half the body's heat is lost through the head alone. Covering your ears and neck helps keep kapha in balance, and wearing socks on your feet helps in balancing vata.

Cure that cold
According to Ayurveda, common colds are considered a kapha-vata disorder. An excess of cool/moist kapha qualities leads to congestion and a runny nose; excess vata brings about chills and poor appetite and digestion. Here's help:

1) Dried ginger is the best remedy for colds. Put it in tea, infuse bath water with powdered ginger and baking soda (1/3 cup each) or try a ginger steam treatment to relieve congestion: boil a teaspoon of powdered ginger in a pint of water, put a towel over your head and inhale the steam through the nose for about 5 minutes. You'll feel a whole lot better.

2) Vitamin C provides excellent defense against colds and improves the immune system. Include lime and other citrus fruit - all natural sources of Vitamin C - into your daily diet.

3) To reduce nasal irritation, congestion and sneezing, drip 3-4 drops of boiled, cooled mild salt water into each nostril. For an itchy, sore throat, gargle with warm salt water with a pinch of powdered ginger twice a day before meals.

4) Warm water, drunk at regular intervals throughout the day, removes toxins from the system and improves your recovery time from the common cold.

5) Reduce dairy products and avoid milk while you have a cold, as they increase mucus and congestion.

Has Ayurveda helped improve your health? Share your experience with us here...