Super 6 Winter Foods...

  First of all, let me wish u all a very happy new year. New year has begun with a full blown winter season.


We feel very hungry during winter season. Why is this so??

A drop in atmospheric temperature causes a drop in the body temperature also. When this happens, body works harder to maintain the normal temperature and thus generates heat by burning more calories. As more calories are burnt, appetite increases. To keep body warm, more energy is expended. This is a natural and normal process of body's adjustment with the outside temperature.

During winter, it becomes important to maintain good immune system or to improve immunity. A slight drop in immune power may lead to severe cold, cough, fever and other such infections.

 

Super 6 Winter Foods are as follows:-

1. Ginger:  It helps keep body warm and also boosts up the metabolism. It helps build a strong immune system. Due to its antioxidant properties it helps fight against cold and flu during winter. 

2.Garlic: Like ginger, garlic helps in building resistance  against  winter cold and flu. Allicin compound which is present in it is responsible for most of its medicinal properties. Its contains antioxidants, helps in lowering bad cholesterol and aids in digestion.  It also aids in digestion and lowers bad cholesterol. In addition it makes food taste delicious. It can be eaten raw or cooked. Add it your soups, gravies, rices, rotis, chutneys etc. to make them healthy and tasty. 

 3. Sesame Seeds: - rich in calcium, are good for health and provide necessary heat to the body. 

4. Oranges:-

Orange is the best pick in this season.  Its a citrus fruit.It contains   potassium, folate, carotene, minerals, fibre and very essential vitamin-C — all these help the body fight with  germs.

5.  Spices:-

India is known for its spices. Indian cuisine is incomplete without spices. Spices like cinnamon, cardamom, clove, ginger, cumin and turmeric and herbs form the basis for a number of natural remedies. Addition of spices in food helps generate heat in the body and also  provide nutrients like antioxidants. A review in the Medical Journal of Australia reports that spices and herbs provide a wide range of nutrients and phytochemicals which have health benefits and help prevent disease.

6. Carrots:-

This root vegetable has a lot of carotene (vitamin-A) Also its a  rich source of vitamins B, C, D, E and K, as well as calcium pectate (a pectin fibre that has cholesterol-lowering properties).

  In addition to the above super 6 foods, regular consumption of fruits and vegetables like guava, brocolli, amla, greens, coloured veges; drink hot soups;  eat sprouts and legumes; enjoy nuts like almonds and walnuts with low fat warm milk; eat fishes containing omege 3 fats for e.g.salmon, mackerel, tuna etc. all these also prove to be helpful in winters.
 
Wish you all a very Happy Winter!!!!

 

Anti Obesity Day, 2011 - 26th November

   OBESITY is synonymous with excess weight. OBESITY specifically refers to an excess of body fat. OBESITY is the leading cause of preventable deaths. 

   

   World Health Organization (WHO) reports that 70% of pre-mature deaths are due to Cardio-vascular disease, Stroke, Cancer and Diabetes of which 80% are related to those who are overweight or obese. Obesity is becoming an epidemic and is spreading at a fast rate. So, to help people prevent from the health risk 

   ANTI-OBESITY DAY is being observed every year on the 26th of November.

Presently, one in 6 women and one in 5 men are overweight in India. Indeed, there is a dire need to trim, as obesity figures are bulging dangerously at a staggering 70 million in India.

   The anti-obesity initiatives for 2011, hover around creating awareness about obesity, its health risks and the best ways to manage weight.

How to deal with Obesity???

 A balanced diet and regular exercise is necessary.

Diet should be high in fiber, moderate proteins, and low in fats and sugars. 

* Thus include a lot of vegetables and fruits in diet, 

* Low fat or fat free milk and milk products, split pulses and sprouts or lean chicken / fish. 

* Include whole grain cereals. 

* Avoid junk food, snacks and bakery products. 

* Avoid large servings of any foods. Instead eat small servings more frequently. * Chew your food more and then swallow. It gives a feeling of satiation faster.

* Drink lot of water; at least 8 - 10 glasses per day.

* Regular exercise at least 5 times a week is an absolute must to reduce or prevent obesity.

Reference:- medindia.net

Cinnamon (Dalchini), A Boon for Diabetics...

                                                                     

  Cinnamon (Dalchini) is one of the oldest spices. It is an aromatic spice made from the dried bark of a Southeast Asian tree.

  Many studies have shown that cinnamon (dalchini) has a positive effect on the blood sugar control after meals and the lipid profile in patients with diabetes mellitus type 2.

  The results of a study shows that intake of 1, 3, or 6 g of cinnamon per day reduces blood glucose, triglyceride, LDL (bad) cholesterol, and total cholesterol in people with type 2 diabetes and suggest that the inclusion of cinnamon in the diet of people with type 2 diabetes will reduce risk factors associated with diabetes and heart diseases.

  Dalchini increases body's ability to utilize insulin which to keep blood sugar levels under control.

  Another study suggests that ingestion of 6 g cinnamon reduces post meal blood glucose concentrations and also slows down the digestion of food in stomach. Thus food remains in the stomach for a longer period of time as a result of which, there is a slow  rate at which glucose is released into the blood, thus controlling the blood sugar levels and does not let it rise.

  A study conducted noted that a daily intake of one-half teaspoon of cinnamon not only lowered blood sugar levels in type II diabetics, it also significantly lowered LDL and triglyceride levels, HDL, or "good" cholesterol, which is needed by the body was not lowered or affected by cinnamon in this study.

 So only 1/4 th to 1/2 tsp of dalchini powder daily -not to forget- alongwith proper diet and exercise may help controlling diabetes.
  The best way to include cinnamon powder daily in diet is to mix 1/4th to 1/2 teaspoon of the powder in a glass of luke warm water. Drink it empty stomach, first thing in the morning 15 minutes to half an hour before breakfast.
 Another way is adding it in already cooked food just before serving.

How to reduce the (Delhi) Belly?

Having a fat tummy?? It does not only look out of shape but also is detrimental for our health. So here are some ways to reduce those extra fats around our stomachs.

Dietary fat restriction is a must. A good healthy diet which contains right amount of fats, proteins and carbs, fibre and vitamins & minerals is very necessary along with a proper exercising schedule.

Burning of calories from fats inside our bodies require cardio exercises for e.g. walking on a treadmill, cycling, working out on an elliptical machine etc. But there is no need of joining an expensive, hi – fi gym always.

Instead, a simple brisk walk for 30 – 40 mins at least 5 days a week is helpful. Do not tire yourself by running on the treadmill or running fast on roads or jogging parks. This might harm your knees.

Also for reducing the fats on our tummy, we need to put in tinnie – minnie extra efforts by doing some light weight training activities and the exercises mentioned below which can be easily performed at home daily:-

1. Air Cycling

                                                          

     

2. Stomach Twisting

3. Hanging leg raise

4. Reverse crunches

                        



5. Trunk rotations   



                                      



6. Ab Crunches



                                         

                                                                           

These exercises  can help us getting those stomach muscles toned and trimmed but the stomach also requires to be lean for which the fat has got to go (with the help of Cardio).

So now we’ll say bubbye to the delhi – bellies forever!!!!!!!!!

Wish you all a Very Happy and Healthy Nutrition Week.

The National Nutrition Week is observed from 1st September to 7th September, in the country. The theme for this year is ‘On the steps of nutrition lies the emancipation of next generation - This is our vision and conviction’. This theme is chosen by the Ministry of Women and Child Development and the Food and Nutrition Board jointly. It was chosen to focus on malnutrition in our country and to find out ways and formulate various strategies and policies to eradicate or control this grave problem and in this way improve the nutritional status of the community.

The Wonder Seeds called '' Flax Seeds''...

      Flaxseeds are small, flat seeds and can be reddish brown or golden yellow in colour, their shape is some what like sesame seeds.Their texture is crunchy and they have nutty flavour.

Properties Of Flax Seeds:-

Despite their small size, flaxseeds are packed with a nutritional punch.

• They contain all of the essential amino acids in the amounts needed for human health (similar to soy). Hence good source of proteins.
• They are rich source of fiber as they contain about 2 - 3 grams of total fiber (soluble and insoluble) per tablespoon. It is recommended that we should consume about 25 -38 grams of fiber each day.
• They are rich source of pottassium and folic acid and contain a high amount of various other vitamins and minerals which are essential for good health.
• Contain another group of nutrients i.e. various phytochemicals including lignans, phenolic acids and flavonoids. These compounds occur naturally in plants and are thought to have antioxidant, anti-cancer and anti-inflammatory properties.
• Also contain a high percentage of omega- 3 polyunsaturated fats (which are good fats) . These fats have any number of  health benefits and are often consumed in a low amount by us.

Fats In Diet :-

There are mainly 3 types of fat:

• Saturated fat
• Unsaturated fat
• Trans fat

All are high in calories, but by replacing transfats and saturated fats with unsaturated fats lowers the risk for heart diseases. In unsaturated fats, poly unsaturated fats are a type which are very healthy and these are present maximally in Flax seeds, only with a small amount coming from saturated fats. However, what makes flaxseed so unique is that it is the richest plant source of omega-3 fatty acids (a type of polyunsaturated fat). Omega-3 fatty acids are essential fatty acids; because our bodies cannot make them, we must get them from our diet. The functions of omega-3 fatty acids are:

- Help in regulating and controlling  the cholesterol in our body.

- May also act as anticoagulant to prevent blood from clotting.

- Help in maintaining the structure of the cell lining (membranes) in our body.

Prevention / Treatment of Diseases:-

Recently, many studies have focused on the disease fighting properties of flax or its components. Although the results are promosing, more research on flax is still needed.

A short list of diseases and the ways that flax may help in prevention or treatment is given below:-

1. Heart disease – Clinical studies have shown that a diet rich in omega 3 fatty acids may help lowering triglycerides and increase HDL cholesterol (the good cholesterol), and decrease LDL cholesterol (the bad cholesterol) and reduce the risk of blood clots when consumed over time. This may be a result of fiber and/or the alpha linolenic acid found in flaxseed. Thus helps in lowering the risk of heart diseases.

2. Cancer – The high lignan content of flaxseed is thought to play a role in fighting a broad range of cancers. The anti-cancer properties of flaxseed may also stem from alpha linolenic acid (an omega-3 fatty acid found in flaxseed), which is potentially capable of slowing tumor growth.

3. Hypertension (High BP) - Several other studies also suggest that it may help lower high blood pressure.

4. Rheumatoid arthritis and kidney disease – The anti-inflammatory properties of omega-3 fatty acids have been recognized in both treating and slowing the progression of rheumatoid arthritis and kidney disease. Although most omega-3 research has focused on the omega-3 fatty acids found in fish, more recent studies have shown flaxseeds also may provide this benefit.

5. Menopause and osteoporosis – Much like soy, flaxseeds are a rich source of phytoestrogens. Some studies have shown that consuming foods high in phytoestrogens may prevent or mitigate symptoms caused by the declining estrogen levels associated with menopause. Phytoestrogens may also be helpful in fighting osteoporosis related bone loss experienced by some post-menopausal women.

6. Constipation - Flax  is high in both soluble and insoluble fiber. It promotes regular bowel movements because it is high in insoluble fiber. Flaxseed's all natural fiber helps to absorb water, thereby softening the stool and allowing it to pass through the colon quickly. Alongwith flaxseeds drinking atleast eight glasses of water daily is necessary to combat constipation.

7. Immune System - Research has found that eating flax seeds daily favorably affects immunity, the body’s ability to defend itself successfully against bacteria and viruses. Two components of flax, lignans and ALA (alpha-linolenic acid), affect immune cells and compounds that control immune reaction

How to use Flax seeds in Diet:-

• Whole flaxseed can be eaten alone or can be added to other foods. When using whole seeds it is important to chew the seeds thoroughly to receive all of the nutrients inside the flaxseed. Whole flaxseeds will pass through the body undigested if not chewed sufficiently. Whole flaxseeds can be easily ground in a coffee grinder.
• Flaxseed Powder -  Make a powder out of the seeds at home. Ground seeds are used for better digestion and absorption. These ground seeds or  powder can be added to breakfast cereals (hot and cold), salads, yogurt, rice, pasta, milk smoothies, can be used as chutney, can be sprinkled on  pulse and vegetable preparation etc. Such ground seeds or powder should be stored in an air tight containera nd then refrigerated.
  

Reference:- 1. Reinhardt-Martin, Jane. Flax Your Way to Better Health. Moline, IL: TSA PRESS, 2001.

2. Diane H. Morris, Phd, RD, Flax, A Health and Nutrition Primer.

3. Mc Kinley Health Centre, Flax Seeds and Nutritional Needs, University of Illinois at Urbana-Champaign.

Health Benefits Of Soy and Soy Food Products

      The purpose of this post is to review the benefits of soy protein and to discuss what populations are likely to benefit from an intake of soy protein.

     The soybean is a legume that contains no cholesterol and is low in saturated fat. Soybeans are the only vegetable food that contains all essential amino acids. Soybeans are also a good source of fiber, iron, calcium, zinc, and B vitamins . Consumption of soy protein in place of animal protein has been found to reduce concentrations of total cholesterol, low-density lipoproteins (LDLs) which is the bad cholesterol, and trigylcerides in blood.Thus helps keep our hearts healthy and strong.

      We need to consume about 25 grams of soy protein or more each day to obtain good results. 25 grams of soy protein equals 1¼ cups of tofu, 1–2 cups of soymilk, or appx. 25 grams soy flour. We should always read and encourage others to read food labels in order to verify a particular food's soy content.

    According to some recent studies, soy protein has contributed to the control of high blood glucose levels and reduced body weight, high blood lipid levels, and high blood insulin levels. These characteristics may be useful to both nondiabetic and diabetic people in the control of obesity and blood sugar.

   Also, a study showed that genistein, one of the phytochemicals found in soy, can reduce the risk of cancer.

   Soy protein products offer benefits to women in various life stages. Benefits include improved diet and cardiovascular status, prevention of certain types of cancer, improved health following menopause, obesity prevention/control, and more options for food variety.

   As discussed above, the various forms in which soy can be consumed are whole soybeans (cooked), soy milk, tofu, soya chunks, soya nuggets, soy granules, soy flour, soy oil (can be used for cooking) etc.