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Did you know? Water is a Super-nutrient…Part 1

Girl drinking water

Not many are aware of the fact that ‘Water’ is a super-nutrient. When asked which are the nutrients the common answer is carbohydrates, proteins, and fats. Some manage to include vitamins-minerals too.

Water is an important nutrient for our body and it is abundantly available. It is important from the point of view that if our body is not well hydrated then the other nutrients in our body don’t get metabolized well. Thus, the fate of other nutrients is completely dependent on water.

Water makes up for around 60-70% of our body weight. However, the amount of water contained in different body cells varies. Muscle cells comprise of 70-75% water whereas fat cells contain 10-15% water. Therefore, a muscular person will always have a good percentage of water in his body.

When one doesn’t hydrate himself adequately, his cells start losing water and the adverse effects of dehydration sets in. Dehydration can be a serious condition that can lead to problems ranging from swollen feet or a headache to life-threatening illnesses such as a heat stroke.

It is possible to go without food for a long time, but people cannot live without water for more than a few days. Every cell and organ depends on water to perform innumerable functions. The most essential functions include the following:
• Removal of waste and toxins out of the body
• Regulating the bowels
• Transport of nutrients and oxygen to all the cells
• Helping the heart pump blood efficiently
• Controlling the blood viscosity, blood circulation and thereby the blood pressure
• Regulating the body temperature
• Lubricating the joints
• Protecting the organs and tissues
• Helping in saliva production

Most of us are aware of these essential functions of water, yet many of them fail to drink enough of it on a daily basis. When questioned, a wide variety of reasons follow, “I tend to forget”, “I don’t feel the need to drink it”, “I don’t feel thirsty”…and so on. It’s been observed that many people tend to confuse thirst with hunger as our brain sends similar cues for both. Thus, some people end up grabbing some snacks in response to a thirst cue which could have been satisfied just by sipping water.

To be contd……..

In our next part we will talk of How do you create the need to drink water?

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Dark Chocolate and its health benefits

dark-chocolate
Whenever I think about chocolates my taste buds get active and my saliva starts rolling……. And I guess it’s the same with every one of us. From the time we start understanding our taste buds, chocolate is the most common food we crave for and this craving continues even as we age.

People have different choices in chocolates such as milky, Cadbury, jelly, liquor-filled chocolates, dark chocolate, candies, bars etc., but in all these Dark Chocolate is the most nutritious. In 100 grams bar, it contains 50-70% cocoa and 11 grams of fibre. It also has plenty of iron, magnesium, copper, manganese, potassium, phosphorus, zinc and selenium. However, one should consume it in moderation.

A study conducted by the University of California tested the theory that, as Dark Chocolate is believed to increase your metabolism; these benefits may cancel out the calories consumed. It may not be an obvious food choice for dieters, but research findings suggest that eating dark chocolate in moderation could actually keep you slim. Adults who consumed dark chocolate frequently had a lower BMI (Basal Metabolic Index) than those who didn’t, despite them often eating more calories and not exercising more.

Like tea, dark chocolate contains flavonoids, which are compounds that act as antioxidants. Dark chocolate has the type of fat in chocolate may actually increase the good HDL (high-density lipoprotein) cholesterol and will not increase the bad LDL (low-density lipoprotein) cholesterol in the blood.

Dark Chocolate is our hearts Best Friend.  Yes!!! You heard it right our Hearts best friend.

A recent Harvard study concluded that eating dark chocolate may have a reduced benefit on blood pressure. This is likely due to the flavanols found in chocolate that contain at least 50 to 70% cocoa, which appear to result in mild blood vessel dilation. Compounds called phenols are present in cocoa-rich chocolate. These antioxidants are the same as the ones found in red wines.

Dark chocolate is rich in brain-boosting chemicals when you have got a tough exam coming up? Boost your IQ and indulge your taste buds at the same time by snacking on a few squares of chocolate which will help you to improve blood flow to the brain as well as improving their ability to form new memories.

Dark Chocolate not only offers many amazing health benefits, it is also a great pick-me-up snack so can help you stay energized for your workouts. It is high in energy-boosting chemicals including theobromine (a stimulant found in many popular energy drinks) and caffeine. Have 1-2 squares of chocolate in the afternoon or before a workout to help stay energized for a longer period of time.

Skin is the most sensitive organ of our body, the skin creams are great for keeping our skin looking more youthful, they can only do so much; to really keep the wrinkles at bay, you need to look to your diet. Research has suggested that, when it comes to fighting free-radicals, dark chocolate could be even healthier than fruit! When tested and compared to juices from ‘superfruits’ such as blueberries and pomegranate, dark chocolate was found to be higher in antioxidants.

Dark Chocolate makes you happy

Dark Chocolate is known to be high in mood-boosting chemicals and findings published in the scientific journal Nutritional Neuroscience have suggested that the food can even help reduce the symptoms of depression. As we talk about the taste buds when the taste buds are stimulated with pleasurable flavours, there are endorphins released in the brain. These endorphins are the feel-good compounds of the body. Chocolate contains chemicals that cause the brain to release compounds that trigger the ‘feeling of love’.

In moderation, if you consume 2 squares of dark chocolate every day you can continue to be healthy as well as fit for a long period of time.

“Note to self- Eat lots of Chocolate when times get rough and eat even more when times are great.” So always keep a smile on your face, a rainbow in your heart and some dark chocolate on hand! To make healthy lifestyle choices click here.

 

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The Bipolar Journey

bipolar (1) (1)

In 2013, the celebrity world across the world was shocked when they heard that Catherine Zeta-Jones of Mask of Zorro, ‘Chicago’ and ‘Ocean’s Twelve’ fame declared she was suffering from ‘Bipolar II disorder’ and had checked into a hospital for treatment. There were a lot of discussions in media related to Bipolar Disorder- a kind of mood disorder which even the elite cannot escape away from if it grips them.

Similarly, I had a patient named Jalaj (name changed) who was detected with bipolar mood disorder. He got to know of his condition in a fairly unpleasant way. It began with him having trouble in his married life due to his unexplained aggression. Initially, his parents and wife were apprehensive to consult a psychiatrist because they considered seeking help for mental health a taboo. They thought he was stressed due to the financial burden. But, eventually, when his behaviour got worse, they consulted a psychiatrist who after diagnosing declared him to be ‘Bipolar’. His family, wife and friends stood by him in his trying times and he recovered in 6 months without medication. Unfortunately, most of us consider taking anti-depressants to be a sign of mental weakness.

When fights and Jalaj’s behaviour went out of control, it was on the insistence of his wife that the family consulted a shrink for professional help. On taking Jalaj’s history, the psychiatrist found that he had suffered a bout of depression 4 years ago also which was his first episode. He was 20 years old then.

Bipolar mood disorder typically starts in early adult life, between 18 to 22 years of age. Jalaj’s first episode of depression was also for no obvious reason. His wife Dimple reported that during the two years of their married life she did feel he had a lot of mood fluctuations. These mood fluctuations are called cyclothymic mood changes in medical terminology. The person swings between a mildly good and mildly low mood throughout the day and entire life. When his father came to know of his son’s diagnosis he confirmed that Jalaj’s grandfather was also bipolar. He used to have the bout of depression every 3 years and recover from it in 6 months. Bipolar Disorder is strongly hereditary and runs in families.

Let’s understand what is Bipolar?

A person afflicted with bipolar mood disorder goes from mild depression into moderate and then severe depression followed by a return to normal state for few months and then goes into mild mania and then hypomania in a cyclical and periodic manner throughout adult life. The word BIPOLAR means having two extremes which are poles apart. The medical reason is that the neurotransmitters serotonin, dopamine and norepinephrine fluctuate for no explainable reason. Hence it’s a chemical imbalance.

5% of world population is estimated to be bipolar. Impulsiveness is another hallmark feature of a bipolar. They hardly think before doing most things. When in an excessive happy mode, a bipolar tends to go on a buying spree. A bipolar person is also prone to aggression, alcohol, smoking and drug addiction, hypersexuality or promiscuous behaviour in mania phase.

Bipolar image 2 (2) (1)

Treatment

Treatment for Bipolar is psychiatric counselling and regular medication to control mood swings. Jalaj was counselled by a psychiatrist who made him understand that if he doesn’t take medication he will be jeopardizing his family life and career. Bipolars need daily and regular medication to function normally. The medicines called mood stabilizers prevent the mood fluctuations and prevent mania and depression.

Jalaj takes medication as prescribed and follows up with the shrink once every 3 months. Thankfully he is leading a happy married life again and Dimple also understands what he goes through and is able to counsel him. Daily meditation also helps Jalaj deal with his mood fluctuations. 8 hrs of sound sleep is essential on a daily basis for him so that he does not lose his sanity.

It is critical that bipolars’ take treatment because there are chances of attempting suicide during a major depressive phase. Many bipolar utilize the hypomania phase to be more creative and productive and achieve professional stardom. In a way, they turn it into a gift. Bipolar can be well controlled and one can lead a healthy life. On a lighter note, a bipolar person has a happening life with lots of ups and downs.

 

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Confused about healthy snacks….why not go for some scrumptious yogurt recipes

In my earlier blog I talked about the importance of yoghurt, which prompted me to write this second blog on recipes made from yogurt that can be healthy snacks. Many times we are in dilemma to have the right kind of healthy snacks as mid-meal snacks. I too get confused at times. To ease this dilemma, I have here some good and quick recipes for healthy snacks to suffice your hunger.

  1. Strawberry yogurt ice-cream:

1. Strawberry yogurt ice-cream

Ingredients:

1 cup- Plain unflavoured low-fat yoghurt

3 pieces medium sized -Fresh Strawberry

1 tablespoon -Organic honey

Chopped Nuts- to taste (optional)

Preparation

  • Chop strawberries into 4 pieces
  • Grind plain yogurt and strawberries in mixer or juicer.
  • Add honey while mixing in the juicer.
  • Keep it to freeze in deep freezer for 2 hours and again grind it once in the juicer. You can again freeze it or store it till 2 days.
  • Top with chopped nuts to taste.
  • Enjoy your tempting ice-cream

Tip: you can use any fruit from your list of favourites….to enjoy different antioxidants and multivitamins….like blueberries, pomegranate, banana, papaya etc. Any flavour you like to add….

  1. Yogurt veggie bread spread

2. Yogurt veggie bread spread

Ingredients:

Plain unflavoured low-fat yogurt -1 cup

Carrot, cucumber, beetroot chopped- ¼ cup

Black pepper powder- to taste

Cold pressed coconut oil- 1 teaspoon for taste (optional)

Salt to taste

Honey 1 teaspoon

Preparation

  • Beat the yogurt till it becomes creamy.
  • Add honey salt and pepper powder to it and beat again
  • Little strain chopped veggies to remove extra water
  • Add chopped veggies and mix it well …
  • Enjoy your bread spread with brown bread for quick breakfast.

Tips- you can add any flavours seasonings to make it tangy and tasty.

  1. Anti-inflammatory Garlic-spinach Yogurt

2. Yogurt veggie bread spread

Ingredients

  • 1 tablespoons extra-virgin olive oil
  • 1 tablespoon any vegetable cooking oil
  • 8-10 baby spinach
  • 2 garlic cloves, finely grated
  • 1 1/2 cups plain low-fat Greek yogurt
  • 1/2 cup finely chopped fresh coriander
  • Sea salt and black pepper powder to taste/ one green chilli paste

Preparation

  • Heat 1 tablespoon vegetable oil in a pan. Add spinach to toss it to remove excess water, then coarsely chop.
  • Mix chopped spinach, garlic, yogurt, coriander, and 1 tablespoon olive oil in a medium bowl; season it with salt and pepper or chilli. Cover and chill at least 1 hour before serving.

Tip- you can store it for two days.

4.     Yogurt veggies soupy delight

 

soupy delight

Ingredients

  • Low-fat plain Greek yogurt
  • 2 garlic cloves
  • 1 tablespoons sesame seeds, coriander seeds, and cumin seeds
  • 1/2 teaspoon fennel seeds
  • 2 whole black peppercorns
  • 1 clove
  • 1 carrot, 4 medium tomatoes, 1-inch ginger
  • 1 tablespoon butter or homemade butter
  • Rock salt to taste

Preparation

  • Toast cumin seeds, fennel seeds, coriander seeds, sesame seeds and chopped garlic in ½ teaspoon ghee or butter in a pan.
  • Boil carrot, tomato, clove, ginger, peppercorns into pressure cooker, let it cool down
  • After cooling grind all boiled mix veggies and tossed spices into a fine paste add water to make a thin soup.
  • Once again boil the ground mixture till one boils and add rock salt. Remove from flame.
  • Serve hot topped with desi ghee and add a scoop of low-fat plain yoghurt middle of the soup bowl. Enjoy the delight.
  1. Chickpea-Yogurt Dip

baked-chickpeas

Chickpea-Yogurt Dip- with wheat nachos do you want a tasty dip. Here you go –

Ingredients

  • 2 small garlic cloves
  • Half cup chickpeas, rinsed
  • ½ cup plain low-fat Greek yogurt
  • A large pinch of ground cumin
  • 3 tablespoon olive oil plus more for serving
  • Sea salt and freshly ground black pepper
  • Pomegranate seeds (for serving)
  • Coarsely chopped fresh mint (for serving)

Preparation

  • The first step to puree garlic, chickpeas, yogurt, cumin and 2 Tbsp. Oil into a thick paste.
  • Season with sea salt and freshly ground black pepper. Top with 1tbsp oil, pomegranate seeds, and mint.
  • Enjoy the treat with wheat nachos.

6.     Rose delight with Beet Yogurt

beet-yogurt-dish-delicious-persian-borani-food-cooking-recipe-fig-quince2

Ingredients

  • 3 medium red beets, trimmed or grated
  • Sea salt
  • 1 1/2 cups plain low-fat Greek yogurt
  • 8-10 fresh or dried rose petals for aroma and flavour
  • 1 teaspoon rose water

Preparation

  • Just parboil the whole beetroot and grate them coarsely.
  • Beat yoghurt and add rose water, sea salt, mix well.
  • Add grated beetroot in yoghurt.
  • Garnish with rose petals.
  • Rose delight is ready to delight your day.

Health benefits of these recipes:

  1. Boon for improving Gut Microflora.
  2. Acts as anti-inflammatory food,
  3. Loaded with antioxidants.
  4. Veggies provide dietary fibre for better digestion and best for fat loss.
  5. Helps to improve HDL (good cholesterol) and reduces bad cholesterol
    (LDL, VLDL, Triglycerides)
  6. Improves glow of skin
  7. Loaded with multivitamins and nutrients for better health.

CAUTION: Choose the low fat and unflavoured yogurt to get all these mentioned benefits, as flavoured yogurt have more sugars.

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]