Archives for August 2016

August 31, 2016 By Divita Bhatt 7 Comments

Detoxification: Some do’s and don’ts for Detox Diet Day

Did you know….that As we breathe and live life, day- on today, we also accumulate toxins into our bodies?. That’s right…we are exposed to toxins on a fairly consistent basis. Some of these accumulate due to our diet and others are due to the environment around us. Of course, our lifestyle also adds to it—if you smoke or drink alcohol on a regular basis you tend to accumulate more toxins.

The good news is that your body has a means of processing and eliminating these toxins. Also, when you make healthy changes to your diet or lifestyle…you can help support or maybe even accelerate that process. When you make a healthy change in your diet or lifestyle, this is part of the reason that short-term detox diet plans have gained popularity.

If you should decide to embark on such a plan, it can be a powerful tool. There are, however, a few things to keep in mind. For example, toxins are released into the bloodstream and carried through the circulatory system before being eliminated from your body. This process may result in a headache, diarrhea, or constipation, or symptoms like lack of energy.

The benefits, though, are usually worth the discomfort. Detoxification is one way to cleanse and throw out the toxins out of our body. Interestingly, Linda Page (http://www.webmd.com/linda-page ) , ND, Ph.D., a Naturopathic doctor, lecturer and author of the book ‘Detoxification’ –defines detoxification of the body as “spring cleansing.”

“It’s a way to recharge, rejuvenate, and renew, says Page in her article in WebMD. “Anybody can benefit from a cleansing. The body is coming out of what might be called hibernation. It’s a way you can jump-start your body for a more active life, a healthier life.” “Our bodies naturally detoxify every day,” Page tells WebMD.

“Detoxification is a normal body process of eliminating or neutralizing toxins through the colon, liver.”

There are some nutrition experts who are reluctant to recommend detox diets, so it’s important to be informed. Katerine Zeratsky, specialty editor for the nutrition and healthy eating guide, for example, argues that it may just be because detox diets get rid of a lot of processed foods – which has the effect of making us feel better. And either way, she advises getting the OK from your doctor – especially if you have chronic conditions.

If you decide to move forward, there are several ways to detoxify. There is a “water only” fast (which is pretty straightforward). Interestingly, there has been some evidence to suggest fasting in this way may even help trigger stem cell regeneration (Link: https://news.usc.edu/63669/fasting-triggers-stem-cell-regeneration-of-damaged-old- immune-system/), diet detoxification (adding in food) is another, gentler, strategy. But it’s a bit more involved.

One of the hardest things about detox or cleansing is really knowing what to do and what not to do. One can undergo a Detox day or ten-day detox. The duration and severity of symptoms depend on your lifestyle before making a change and how quickly you make it.

Here are few do’s and don’ts to go on a ‘Detox Diet Day’. The basic key is to think and feel positive and treat yourself with some foods every 2 hours. You would definitely feel lighter the next day. More specifically:

You can go for a ‘detox day’ once in a week or once in a fortnight. Either way, you want to be sure you don’t go longer than 2 consecutive days.
When you engage in a detox plan, you are limited to fruits, or homemade fruit/vegetable juices.
You can have Sautéed/stir fried vegetables or green leafy vegetables in cooked form. You can have boiled vegetables as well.
Minimize your cereals intake. If you want to have you can have one serving of fibrous cereals like broken wheat (Daliya in Hindi) or one millet flat bread (chapatti) in a day.
No coffee. No caffeinated tea. You can have green tea if you wish, along with some herbal teas..
No processed food, No sugar. You can have jaggery in small quantities
Your meals should be vegetarian.
You can make soup out of your favorite vegetables and season it with Extra Virgin Cold Pressed Coconut oil. Better to use this oil in all your preparations like salads/soups/stir-frying
You can have sprouts to feel full
No milk allowed on a detox day

Make sure that before you go on a detox day, you check with you coach, nutritionist or a doctor about doing it. Once you get the go- ahead, then you can begin. Once you are successful in following all instructions and doing the right things, you will probably also notice that each time you do an effective detoxification, the next time is even easier as you have fewer toxins to process.

And if you’re feeling overwhelmed…take heart. As a health coach, I am personally here to, personally help you get the best results from this valuable health tool.

August 29, 2016 By Arooshi Garg 1 Comment

Choose the right cup- Different TEA’S and their benefits

Tea is considered to be the 2nd most popular drink after water. An article in National Geography dated April 2014, reiterates this statement. According to the article, the world’s top beverage is not Coffee or Beer, its Tea. And a perfect start to the day is with a good cup of Tea.

Various studies have been done emphasizing the health benefits associated with consumption of tea. A paper titled –Tea and Health: Studies in Humans authored by Naghma Khan and Hasan Mukhtar with affiliation to Helfaer Professor of Cancer Research, Director and Vice Chair for Research, Department of Dermatology, University of Wisconsin says that drinking the beverage tea has been considered a health-promoting habit since ancient times and modern medical research is providing a scientific basis for this belief. The evidence supporting the health benefits of tea drinking grows stronger with each new study that is published in the scientific literature.

In their paper, the authors say, “Tea plant Camellia sinensis has been cultivated for thousands of years and its leaves have been used for medicinal purposes. Tea is used as a popular beverage worldwide and its ingredients are now finding medicinal benefits”.

“Encouraging data showing cancer-preventive effects of green tea from cell culture, animal, and human studies have emerged. Evidence is accumulating that black tea may have similar beneficial effects. Tea consumption has also been shown to be useful for prevention of many debilitating human diseases that include maintenance of cardiovascular and metabolic health,” they add.

With tea becoming the latest super-drink among health enthusiasts all over the world, trying various options and experiencing its health benefits, it’s time for us to magnify our knowledge for the same! It’s no wonder that Green tea, Black tea, and Chamomile tea to name a few has gained acceptance among many as a health drink. And, why not? They are helping us in numerous ways!

If you are not aware, some of the new entrants into the tea world are Dandelion tea, Ginseng, Peppermint, Cranberry, Liquorice, Thyme, and Raspberry Leaf tea just to name a few.

This blog will assist you in choosing the right type of tea for the health benefits that you are looking for Best teas for your digestive system:

Jasmine, Peppermint, Chamomile, Dandelion and Cranberry tea are the most effective teas that can provide relief to your stomach and liver. A number of restaurants serve Jasmine tea as an appetizer before meals. That’s because of Jasmine tea aids in digestion and helps produce saliva which contains digestive enzymes.

Chamomile tea eases and relaxes the digestive system and peristaltic muscles. It also helps to reduce menstrual cramps. A paper titled Chamomile: An herbal medicine of the past with bright future reiterates the above statements. It says, “Chamomile preparations are commonly used for many human ailments such as hay fever, inflammation, muscle spasms, menstrual disorders, insomnia, ulcers, wounds, gastrointestinal disorders, rheumatic pain, and hemorrhoids”. The study also says that Chamomile tea is one of the world’s most popular herbal teas and about a million cups are consumed every day.

Peppermint and dandelion tea can help reduce bloating after a heavy meal and also increases the secretion of digestive enzymes. Another study titled: A review of the bioactivity and potential health benefits of peppermint tea suggests that Peppermint tea, brewed from the plant leaves, and the essential oil of peppermint are used in traditional medicines.

Tea’s that help in recovering and preventing cold/cough/flu: Ginger, Thyme, and white blossom tea all these teas have essential oils which help the body to fight against virus and infections. A concoction of ginger tea with honey is an age-old Indian alternate medicine for treating common cold and cough. The anti-inflammatory compounds gingerols and shaogals in ginger root help to relieve a sore throat quickly, and they also kill cold-causing viruses. Tea’s to relieve pains and aches: Green tea, Chamomile, Red bush and Rooibos Tea Nothing can be better than a Green tea to cure body aches, pain, and swelling.

These teas have huge amounts of antioxidants and minerals that give them the magical pain relieving properties.

Green tea also helps reduce puffiness and dark circles under the eyes when a soaked and cooled tea bag is used as an eye pad to soothe the eyes and area around it. According to a study – Beneficial effects of green tea: A literature review says that the health benefits of green tea for a wide variety of ailments, including different types of cancer, heart disease, and liver disease, were reported. Many of these beneficial effects of green tea are related to its catechin, particularly (-)-epigallocatechin-3-gallate, content. “There are human studies on using green tea catechins to treat metabolic syndromes, such as obesity, type II diabetes, and cardiovascular risk factors,” the study adds. Teas for healthy and radiant skin: Calendula, White tea, Green tea, Liquorice tea.

The dietary changes that might be required. These teas help to clean the skin at the cellular level by removing toxins. These tea’s play a major role in activating the lymphatic system and detoxifying the liver. Extracts from these teas can prevent pigmentation, eczema, and pimples

A study –Green Tea and Skin concludes that the outcome of the several experimental studies suggests that green tea possesses anti-inflammatory and ant carcinogenic potential, which can be exploited against a variety of skin disorders. Although more clinical studies are needed, supplementation of skin care products with green tea may have a profound impact on various skin disorders in the years to come

Tea’s ideal for reducing stress and lack of sleep/insomnia: Chamomile, Passion-fruit, Lemongrass and Mint tea promote placidity and coolness into the body thereby reducing stress and promoting calmness.

Chamomile tea is made with dried flowers of chamomile plant and this tea can help fight insomnia. Fruit teas are packed with vitamin-C and antioxidants, making them a fresh and fruity option for the tea lovers.

Lemongrass tea is stimulating and helps the body recover from tiredness and discomfort.

Lemon balm and mint teas are ideal for winters as these protect from cold and also help in improving concentration.

Mint when added to any ice tea can be another refreshing option.

Teas which will refresh and energize you Green, White, Oolong, Calendula, Roasted Dandelion, Natal, Lemon balm and Liquorice root teas are best for maintaining health and fitness due to the brimming amounts of antioxidants present in them. These herbal mixes are effective in the detoxifying body as they act as natural diuretics which help in removing toxins from kidneys.

Lemon balm and Liquorice tea is ideal for nervous system and maintains a regular flow of energy through the body.

Green tea is coherent with the loss of weight. This can be attributed to the thermogenic effect of the antioxidants and caffeine present in it.

Teas that prevent and treat nausea and vomiting: Peppermint, Ginger, and Raspberry tea are refreshing teas which also have other benefits.

Peppermint is Anti-emetic (prevents vomiting) and also promotes the formation of bile in the gall bladder for better digestion of fat. Many people find the taste of this tea to be very strong, but one can adjust the strength by dilution according to the taste. Ginger tea is a venerable solution for cold, cough and sickness in India. Hot ginger tea can be made either pure or with a ginger and herb mix. Raspberry leaf tea is a boon for pregnant women to overcome morning sickness as it is said to be a tonic for the uterus.

Conclusion: These are some of the teas that will suit your health need the best. Hope to catch you over a cup of hot tea! Cheers!

August 26, 2016 By Trishala Chopra Leave a Comment

Know what Bone Mineral Density is ?

Woman are always considered to be the torch bearer of health and to pass on that heritage to the future generations, just like our grandmother did for our mother and everyone in the family. But, it is not easy to leave behind a legacy of health and harmony. To be able to do that women need to make sure that they make time for themselves amidst all the responsibilities they shoulder both at home and outside of home and lead a healthy life with good nutrition, exercise and rest.

IMPORTANT POINTS THAT ALL WOMEN SHOULD KNOW:-

Bone mineral density or also called as BMD is the density of minerals such as calcium which is present in the bone.
Bone mineral density reduces drastically in post-menopausal women
Bone mass is lost after a certain age.
In post-menopausal women, calcium is leached out of the body which is why they are at a higher risk of developing bone issues.
Bones naturally become thinner and this condition is called as ‘osteopenia’.
Bones loose minerals such as calcium, becomes less dense and gradually becomes porous which makes the bones more susceptible to fractures
If the bone gets more thinner, ‘osteopenia’ can lead to ‘osteoporosis’
So thicker the bones, longer it takes to cause osteopenia or osteoporosis.
Bone mineral density tests should be done to check the exact peak density of the bone.
It the tests results shows that bone density is a bit lower than normal which means that it is the start of osteopenia. In such cases, bone density can be increased.
Adequate calcium plays a key role in maintaining bone density.
It is advisable that all the women who have crossed 35 years of age and post- menopausal women should get their bone mineral density checked. After all ‘PREVENTION IS BETTER THAN CURE’!

THINGS YOU SHOULD DO TO DELAY BONE THINNING:-

It the tests results shows that bone density is a bit lower than normal which means that it is the start of osteopenia then the bone density can be increased by exercising, lifting weights, consuming adequate amount of calcium and vitamin D
Consuming adequate amount of calcium and vitamin D are the key to strengthen your bones.
Vitamin D helps in absorption of calcium in the body hence both of these nutrients go hand in hand.
Include lots of dark green leafy veggies which are a very good source of calcium.
Along with calcium, potassium and magnesium are also responsible in maintaining the bone health though in small amounts. Low levels of magnesium can hinder vitamin D balance.
Dairy products are again a well-known and rich source of calcium.
Most of the foods are fortified with calcium these days so that the peak bone mass problem does not occur in early ages.
Calcium supplements are also available which can be consumed.
Handful of almonds in your diet can be a very good calcium source.

Bone loss and Osteoporosis can be prevented in the future. So keep healthy- healthy habits such as eating foods in rich in calcium and Vitamin D and doing strength and weight bearing exercises such as walking, running, cycling or dancing all help.

August 23, 2016 By Richi Seth 3 Comments

Quick healthy instant recipes

Early morning cooking can be a nightmare for many people especially for the office goers who struggle with their morning meals and in this process often tend to skip their breakfast which is the most important meal of the day. Some struggle with their culinary skills and often have this excuse ready to skip their meals.

Try out these quick options to make your life easy and move to a healthy routine:

(1) Sandwich Spread: Here is a recipe of protein rich spread which you can use for your multigrain sandwiches. It is filling and rich of antioxidants.

Ingredients:

Avocado
One cup boiled chick peas
One lemon squeezed
A dash of olive oil
Some salt and pepper

Procedure:

De-seed the avocado and cut into pieces.
Boil the chickpeas
Add all the above ingredients in a blender along with lemon juice, salt, pepper, and olive oil. This recipe can be stored in the refrigerator and can be used for good 1 week.

(2) Oats Uttapam: This can be a great option to carry in the tiffin box too.

Ingredients:

1 Cup Powdered oats
b. 1 cup low fat yogurt
Veggies of your choice

Procedure:

Mix all the ingredients together. Add salt and cumin seeds. Can prepare this mixture a night before.
Take the batter in a large spoon and pour it on the non-stick pan and spread. You can use some cold compressed coconut oil for greasing the pan.
Once cooked flip the side and let it cook.

(3) Almond Mango Smoothie: This is a quickie to prepare and has a dose of essential vitamins. This is best made during the Mango season. This refreshing beverage will make you feel fresh and full.

Ingredients:

A ripened mango
Some soaked almonds
To make it more nutritious some dates and walnuts will add to its value

Procedure: Blend all the ingredients together in a blender and have chilled.

(4) Sprouts sandwich: This is definitely a great easy snack recipe and full of nutrition.

Ingredients:

Multigrain bread
Mix sprouts of moong, black gram
Cut vegetables like onion, tomato, cucumber etc.
To make it more protein rich you can add some cubes of cottage cheese or few peanuts.

Procedure:

Take slices of multigrain bread
Take sprouts and add vegetables of your choice, add some lemon to the chat.
Put this mixture on the slices of bread. You can use some home-made spreads and paste like mint or tamarind paste instead of mayonnaise.

(5) Fruity Nutty yogurt: A delicious healthy smoothie, easy to make as well.

Ingredients:

Choose your favourite fruits
Hung curd
Some nuts like walnuts, almonds, raisins
Honey or Jaggery by choice to add sweetness.

Procedure: Throw in all the ingredients in the blender and have it chilled.

Conclusion:

The above 5 recipes are quick, healthy and refreshing. These are good choices for those who are running out of time and are managing alone with their meals. These snacks can be taken any time of the day. They are healthy and easy to prepare.