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November 14, 2014 By SANA SHAIKH Leave a Comment

The small beneficial pod – Green Peas

It’s often said that “Good things come in small packages.” I came across one such small package. And indeed a familiar vegetable which is a power house of nutrients given to us by Mother Nature – ‘Green Peas’.

Green peas are botanically considered to be a fruit, but are often sold as a veggie. These are considered to be a poor man’s meat or a way to put some greens on the plate, but this native food provides us with array of benefits. Some of them are…

Peas are low calorie foods rich in proteins, fibre and other micronutrients. Thus making them an apt food, effective in weight management ensuring longer satiety levels.

Peas contain phytonutrients that are healthy for the body. One such phtyonutrient that is recently researched on is a polyphenol known as the coumestrol. A Study in Mexico City determined that only 2 milligrams per day of this phytonutrient is needed to prevent stomach cancer. A cup of peas gives you at least 10 miligrams.

Peas not only contains anti–inflammatory compounds but also anti –oxidants that help’s one to boost their immunity levels and prevent ageing. The presence of Vitamin C in good amounts just adds up to the benefits!

Recent studies have shown that this small package also holds alpha linolenic acid (ALA) precursor of the heart healthy omega –3. The combined effect of anti – oxidants+ omega-3 + anti–inflammatory compounds maintains heart health by promoting healthy blood vessels and preventing their blockage. Also the presence of B- vitamins like B1, B2, B3, B6 and folate help to reduce the homocysteine levels that is a risk factor for heart diseases.

Green peas are rich in Vitamin K essential to hold calcium within the bones. Thus, promoting bone health.

Being a good source of fibre relieves constipation.

These are environmental friendly, nitrogen fixers, do not require artificial fertilizers. After the crop is harvested the tender plant is used as an organic fertilizer.

So let’s gauge the essential nutrients from the tiny package of Mother Nature. Just one cup at a time and all the benefits are thine!

November 11, 2014 By ASHWINI PRAKASH CHAUDHARI Leave a Comment

An apple a day keeps the doctor away

One of the most popular adages is “An apple a day keeps the Doctor away”. But, on second thoughts I have always wondered why is it said so? Do we really know what makes an apple so special? Why is it that we never hear an orange or a banana a day keeps the doctor away? Does apple really have any value? Could an apple honestly help a person to maintain perfect health?

In the 19^th century, a publication printed this adage saying: “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” Nearly, 150 years later, variations of this adage is still quoted. It’s unlikely that the saying would have maintained such popularity if there wasn’t some truth to it, right? With that in mind, let’s consider some of the apple’s components and their effects on our health.

Apples have properties that no other fruits have and its benefits have been proven overtime. We will be able to get the benefits of these properties individually with other fruits, but an apple combines everything and makes it simpler. It has been shown over and over that if it’s not simple, easy and fast, people won’t take care of their health.

Apples have a good claim to promote health. They contain Vitamin C, which aids the immune system. A lot of people who lack Vitamin C in their diet have poor healing, bruise easily and have bleeding gums. It can prevent both coronary heart disease and cardiovascular disease because apples are rich in flavonoid. Flavonoids are also known for their antioxidant effects. Apples contain phenols, which have a double effect on cholesterol. It reduces bad cholesterol and increases good cholesterol. They prevent LDL cholesterol from turning into oxidized LDL, a very dangerous form of bad cholesterol which can be deadly.

Apple protects your brain from brain disease. This is something that many people don’t know, and when you consider that your brain makes the person you are, it gives a whole new perspective. Apple has substances called phytonutrients, and these phytonutrients prevents neurodegenerative diseases like Alzheimer’s and Parkinsons.

We are all aware that cancer comes in several forms and in different places. Apples target multiple cancers such as colon cancer, prostate cancer and breast cancer in women. A research at the University of Nottingham Research shows that people who eat 5 apples or more per week have lower respiratory problems, including asthma.

The best thing about apples are that they are low in calories. A regular size apple has between 70-100 calories. Eating an apple when craving for candy or chocolate can make the desire disappear since Apple in itself contains sugar, but gives you only ¼ of the calories. They taste great too! Not only that, they also come in many flavours and colours. Not in a mood for a red apple? Why not get a green one. Their taste can vary greatly, but still give you all the apple benefits. Variety is an important element to maintain your health.

An Apple can also prevent tooth decay. Tooth decay is an infection that seriously damages the structure of your teeth, which is caused primarily because of bacteria. The juice of the apples has properties that can kill up to 80% of bacteria. So there you go, ‘an apple a day also keeps the dentist away too’!

With all these benefits that Apples bring with it I would say an Apple a day does not just keep the doctor away but does a Lot More Than That!

October 13, 2014 By SANA SHAIKH Leave a Comment

Control Diabetes with Lente Carbohydrates

Diabetes has become a common ailment today. There are more people being detected with diabetes than ever before.

Diabetes is a group of metabolic disorders characterized by increased sugar levels (hyperglycemia) resulting from relative/absolute deficiency of insulin or impaired action on target tissue or both. The chronic nature of diabetes is associated with long term damage, dysfunction and failure of various organs. Hence, effective self- diabetes control is essential.

Along with the use of appropriate medication/insulin as required, a diabetic should also pay attention on to his/her dietary pattern. Few measures well taken could prove beneficial for their sugar and insulin levels.

The primary concern for a diabetic is the intake of carbohydrates because the body uses them as the primary source of energy. Simple or easily digestible carbohydrate foods like refined flour products, juices, sugar should be limited/ avoided within the diet, since they tend to increase the post- prandial levels.

Hence, intake of lente carbohydrate should be included within the diet apart from complex carbohydrates. Lente carbohydrates are slowly absorbed within the body, due to the presence of high amounts of viscous fiber within them, thereby delaying gastric emptying time. They also reduce the glycemic response of a meal.

Slow absorption has been shown to have beneficial effects such as improved insulin sensitivity (i.e. easy acceptance of insulin by the target cells within the body), thereby lowering the insulin requirements; decreased LDL/ Bad cholesterol, decreased clotting factors leading to reduced risk of cardiovascular diseases (CVD’s).

Lente carbohydrates are readily available in the foods such as legumes (viz lentils,Split grams, Kidney beans, green peas etc. ) soaked pulses, cereal oat bran & barley; most of them being a part of the staple diet.

Thus, lente carbohydrates would not only help in maximizing diabetes control but also provides preventive measures against CVD’s…

September 30, 2014 By Ashwinkumar Rahate 1 Comment

Drop down your Hypertension without medication

Hypertension is one of the major diseases that one develops because of a sedentary lifestyle. Hypertension refers to the increase in the blood pressure level. When the doctor says you are suffering from blood pressure (BP) or that you are Hypertensive, the next step is medication. Medication is considered the only means to bring down the blood pressure levels or hypertension. I would say, no to medication. There are other ways to bring down the BP levels.

Before that we need to know the causes for the Hypertension.

The major cause of Hypertension is a sedentary lifestyle or no physical activities at all.
Overweight and obesity also result in Hypertension
Having excessive amount of salt results in high blood pressure.
If the stress level is higher it also leads to Hypertension.
Aging or getting older is also cause for hypertension.
High level of alcohol consumption as well as smoking result in hypertension.
High intakes of tea or caffeine result in Hypertension.
Dehydration also causes hypertension
Lack of sleep results in increase in Blood pressure levels.

Following are the ways to reduce Hypertension

Do exercise or indulge in physical activity of a kind regularly. Regular exercise will help to drop down blood pressure. The exercise must consist of targeting more cardiovascular and strength training activities. Isometric contractions (Contracting holding movements) must be avoided in strength training.
Healthy food habit. Eating healthy food will result in dropping your hypertension levels. The whole day in take consists of targeting all macronutrients (Protein, Carbs and Fats) and micronutrients (Vitamins, Minerals).
Increase in water intake will also result in bringing down Hypertension. Minimum ten to twelve glass of water are recommended daily
Cut down on your Tea and Caffeine intake which will help to reduce blood pressure. Instead of tea or coffee go for green tea
Stop smoking as well as tobacco consumption. It help to reduce blood pressure
Avoid consuming alcohol
Cut down on your salt intake if you are consuming excessively.
Reduce your bodyweight in fats. If you have more fat chances of hypertension is higher. Therefore it is important to maintain your BMI and fat percentage in normal range.
Avoid taking excessive stress. Reduce your stress by meditating daily for few minutes

In a short, it all boils down to your food habits, physical activity, and stress levels and rest. If we are living a healthy lifestyle there is absolutely no need to take medications for Hypertension.

The small beneficial pod – Green Peas

An apple a day keeps the doctor away

Control Diabetes with Lente Carbohydrates

Drop down your Hypertension without medication

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