Archives for November 2014

November 27, 2014 By TAARIKA ARYA 2 Comments

BERRY BERRY HEALTHY!

When was the last time you ate a handful of fresh berries…??? Can’t remember….Here’s the reason…. Berries are tiny, uncommon, ignored, and may be expensive. Moreover, they are more familiar in foods such as cakes, jams, candies, etc. But, these berries overflow with numerous health benefits. They truly deserve the title of being called “real treasure in a small package”.

Not sure if you are aware but there are a variety of berries available in the market. Another trivia on berries is there is also something called the National Berry Month celebrated in July.

I found it interesting to write a blog on ‘Berries’, the not so talked about but beneficial fruit.

So what makes them a super food? Here is my list of reasons

1. The bright red, maroon or purple colour of the berries is due to the presence of pigments or natural dyes called phytochemicals which act as an anti-oxidant. These antioxidants slow down your ageing process.

2. They prevent heart diseases and cancer due to the presence of Gallic acid.

3. They are very low on sugar as compared to other fruits and rich in fibre and thus they help in weight management and improving digestion. They also keep you fuller for a longer time.

4. They contain certain organic acids which help in our body detoxification.

5. They help in fighting various bacterial and fungal infections (e.g. Urinary Tract Infection)

6. Lastly they are loaded with vitamin C, known to strength our immune system.

Now coming to the different types of berries, one good thing is that although it may not be easy to get fresh berries….even the dried or frozen ones offers many health benefits. One can find various kinds of berries in supermarkets or high end grocery stores (Natures basket, Hypercity, Chheda stores, FoodHall, etc to name a few.)

Few berries that I have been eating are listed below. You can eat them as it is, soak them, add them in your breakfast cereal/ yoghurt or make homemade sauces. In short you can literally play with them!

1. Blueberries: No wonder they are called as the “blue dynamos” due to its deep blue colour. Rich in manganese, vitamin K they provide around 4 grams of fiber. They can be eaten fresh as well as dried. Try tossing them into salads, smoothies or baked items.

2. Cranberries: These red berries are not only pretty looking but are infection fighting super berries. Packed with flavonoids, they are a great remedy to fight Urinary Tract Infections (UTI’s). It’s got a sweet as well as a tart flavor which makes them a perfect ingredient for smoothies, sprinkling them into oatmeal or salads.

3. Strawberries: These red health boosters are the most common types of berries consumed. They grow abundantly in India too. They are rich in antioxidants called phenols which help in boosting immunity. They are perfect for a mid-evening snack with just 50 calories per cup and more vitamin C than an orange. They can be relished in smoothies, frozen yoghurts, breakfast cereal and salads or just mixed with plain water.

4. Mulberries: Many of us including me have eaten a handful of these freshly plucked from the trees in our backyard. These delicate berries are packed with heart healthy phenols, Ca, iron and magnesium. A cup of these provide more potassium than half a banana! They can be enjoyed frozen, in smoothies or sorbets.

5. Acai berry: A dark coloured berry resembling grapes is a native of Brazil. They are amongst the top super foods having 19 amino acids and high levels of antioxidants. These berries have recently gained popularity since they claim to have weight loss properties. However, this is just another fad although it helps lowering bad cholesterol. These berries are very expensive since they have to be freeze dried within 24 hours of plucking to retain its nutrition.

Apart from these berries, there are a few more berries – Goji berries, Huckleberry, Maqui berry, Sea Buckthorn berry, etc to name a few which may not be that common in India but are of equal benefits to our health.

So what’s your favourite berry? Go ahead and start including these berries in your diet as they are the “nature’s multi-vitamin”.

November 26, 2014 By Anusha Subramanian Leave a Comment

Dos and Don’ts of Trail Walk

When I was told to be a part of the 100km Oxfam-Goqii trailwalker team, I immediately agreed. My initial reaction was there is nothing new about long distance walking. I do it all the time and do it in the Himalayan and the Shayadri hills. But, yet there was something new about this 100 km trailwalker. It was going to be a challenge for myself- a challenge to test my own endurance as I had never done a 100 km trail walking in 2 days.

Honestly, I will reiterate this point again that there is nothing tough about walking long distance. Walking 15-20 miles (24-32 km) daily is what human bodies are built for. But, sadly none of us do walk that much even in a week in our normal course of routine. So for many when they end up taking up such a challenge of 100 km they get a bit perturbed.

I would say first and foremost think and figure out why are you doing this? Are you doing this for yourself and to build your own endurance? Are you doing it because you are being forced -because you think you will be judged based on doing this challenge? Are you doing this to prove a point to others ? Once you have the answer for why you are doing it you will be at ease in deciding your next step. I would say do it for yourself.

While this is an Endurance Challenge it is also largely about team work and a strategy game. It’s

about patience and temperament.

I am a rookie to the 100 km challenge but, I know for sure I am mentally prepared and I ain’t thinking too much about it. Initially, I was not sure what to expect but after two practice session of 25 km each at Garudmachi also known as the Eagles Plateau, I am clear of what to expect.

With exactly 10 days left for the D -Day, here are a couple of dos and don’ts for the trailwalker that might help. This is based on a few learning from my practice session.

Dos: Get your footing right during your practice session especially if you are doing treks. Do not

injure yourself during the practice. Do enough strength training for neck, shoulders and legs.

Dos: Ideally it would be good to practice in a mixed terrain ( both tar and hillocks) so you are

comfortable on the day of the walk.

Dos: Be positive and happy all along the trail. Sing to yourself, laugh and motivate yourself.

These ease the pressure on you and your team mates.

DOs: On the day of the trailwalk try and rest a bit at checkpoints and then move forward. Target

to cover 60% on the first day . Believe me the remaining 40% will be easy on you.

DOs: learn to walk in the heat no matter how grim, awful and humid you feel.

Dos: Remember to thank your support crew after the event is over. Because they are going to be the ones who are going to be there for you waiting to make you feel comfortable with whatever you might need after long hours of walk. They will motivate you and make sure you do not have to think about anything else and just concentrate on your walk. So thank them.

DON’T talk much on the trail. Conserve energy. But do not be afraid to communicate uneasy.

DON’T over load the backpack you are carrying with you on the trail. 1 to 2 litres of Water is essential and your personal medication if you need anything on the trail. You really don’t need so many eats and energy bars on you at all times. Let your support crew carry the extras.

DON’T argue with your teammates. Always try and come to a consensus on any issues that may arise. Remember this is a team effort.

DON’T get overexcited early on in the walk. Walk at your pace lest you end up getting tired very soon.

Don’t: Walk with earphones on it could prove dangerous.

Don’t: Lastly do not litter. We are all educated people. However, tired you may be and might just want to throw away that bottle down.. do not do it. Keep it with you in your bag and dispose it off later.

November 24, 2014 By Neha Morche 1 Comment

Wonders of Alfalfa sprouts

Many of us know and eat sprouts as part of our daily diet. But, did you know that there is something called Alfalfa sprouts? Alfalfa sprouts are derived from alfalfa seeds and is thin white thread like substance with a green tiny top.

These sprouts are considered all season’s sprouts and hence can be eaten 365 days.

Alfalfa is known for its tremendous health benefits such as being high in protein, calcium and other minerals, vitamins in the B group, vitamin C, vitamin D, vitamin E, and vitamin K.

Sprouting alfalfa seeds is the process of germinating seeds after which it becomes ready for consumption. It needs just water and a jar. Sprouting alfalfa takes three to four days with one tablespoon of seed which yields up to three full cups of sprouts.

Alfalfa sprouts reduces the risk of heart disease, cancer and Osteoporosis and symptoms of menopause. It lowers LDL (bad cholesterol ) while increasing HDL (good cholesterol )and also helps boost immunity and gut system.

Handy recipes to consume Alfalfa :

Alfalfa sprouts should be thoroughly rinsed under running water and drained before eating them.

*The rinsed alfalfa sprouts can be added to green salad or it can be layered into a lean turkey or chicken sandwich.

*You can also top your burger with these sprouts.

* Add them to a pita stuffed with hummus, tomatoes and bell peppers.

*Top a serving of pasta or bean salad with alfalfa sprouts to enhance the flavor

*Roast them for not more than 30 minutes to prevent wilting to add in salad.

Alfalfa sprouts are supposed to be consumed fresh. It can be refrigerated for maximum two to three days once you open the thin film on it. Avoid if it turns yellow in colour. It should be crunchy, white and fresh.

November 21, 2014 By Ami Shah 2 Comments

Secrets of brown rice!

It’s always said that cut down on fat and you would slim down. But, I have observed that many people despite cutting down on fat, still put on weight. The reason for this is simple carbohydrates which Indian population gorges on without knowing the facts.

Indian diets comprises more of simple carbohydrates which mainly consists of white rice, sugar, maida. There is definitely a substitute for everything.

Let’s talk about how beneficial brown rice is over white rice! The difference between white and brown rice is not that of colour alone but there is lot more to it.

How Brown rice gets converted to white rice?

The outermost layer, the hull, is removed to produce brown rice. This process avoids the unnecessary loss of nutrients that occurs with further processing. If brown rice is further milled to remove the bran and most of the germ layer, the result is a whiter rice, but also a rice that has lost many more nutrients. At this point, however, the rice is still unpolished, and it takes polishing to produce the white rice we consume.

Benefits of Brown Rice:

Rich in Selenium: A trace mineral which reduces the risk for common illness like colon cancer.

High in manganese: One cup of brown rice provides 80% of our daily manganese requirements. Manganese helps the body synthesize fats. Manganese also benefits our nervous and reproductive systems.

High in fiber: It is packed with fiber! It has been shown to reduce high cholesterol levels. It also keeps your sugar under control so brown rice is an excellent grain choice for people with diabetes. You feel satiated after eating brown rice as it is high in fiber so you tend to eat lesser in the meal, thus portion size comes into the picture.

Protection against breast cancer: The pytonutrient Lignin present in brown rice known to inhibit the growth of breast cancerous cells.

Healthy bowel function: Brown rice contains good amounts of insoluble fibre that stays in the gut and aids digestion and prevents constipation.
Great source of Magnesium: Magnesium is thought to be a key nutrient needed for healthy bones along with calcium and vitamin D.

To summarize, brown rice is a healthy substitute which is packed with whole lot of antioxidants and micro-nutrients than white rice.