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Melons: More Than Just Summer Coolers

MelonsThe first fruit that comes to my mind when thinking of summer is Melons. I guess it is because they are quite juicy and nutritious! Melons are a part of the Gourd family that also includes cucumber, squash and pumpkins. There are different types of melons that we find locally. There are a hundred different varieties of them as well. The most common being Watermelon (red and yellow), Cantaloupes (muskmelons), Honeydew and Casaba.

Different Types of Melons & Their Benefits 

Melons are consumed as cool, refreshing, healthy snacks on hot summer days. But, it does not end here as they are also packed with nutrients that give us many health benefits. Let’s explore them!

  • Watermelon: Most commonly consumed, 92% of this melon is water. They have significant amounts of Vitamins A, C and B6. It is also rich in antioxidants and amino acids. They have good levels of potassium but are low on sodium. Watermelons are known for their high Lycopene content. Lycopene is a phytonutrient found in fruits and vegetables. It is the red pigment that gives red color to tomatoes, guava, etc. Lycopene has been found to be a powerful antioxidant and is anti-inflammatory in nature. Studies have linked Lycopene to heart health, bone health and prostate cancer prevention.
  • Cantaloupes (Muskmelon): It’s a summer fruit that’s an excellent source of Vitamin A which helps in maintaining healthy vision and prevents lung and oral cavity cancers. It also has good levels of antioxidant flavonoids like beta-carotene, lutein, zeaxanthin and cryptoxanthin. Antioxidants protect our body from free radical attacks, in turn, protecting our body from diseases like prostate, colon, endometrial, breast, lung and pancreatic cancers. Zea-xanthin protects the eyes from ARMD (Age related macular degeneration), a disease among the geriatric population. Cantaloupes also contain moderate amounts of Vitamin C and B-complex Vitamins like Niacin and Pantothenic acid.
  • Honeydew: This fruit is a refreshing treat during hot summers. They are the sweetest among all the melons. Honeydew melons have 90% water content and this makes it a natural diuretic. While they may not be as rich in nutrients as Cantaloupes but, they provide us with substantial amounts of Vitamins and Minerals. Honeydew Melons are an excellent source of Vitamin C, A and Potassium. They also contain good amounts of B-complex Vitamins like B6, Niacin and Pantothenic Acid. Minerals such as Copper, Calcium and Manganese are also present.
  • Casaba: Casaba is a mild-sweet melon and tastes like cucumber. It is very low on sugar. Casaba melons are an excellent source of Vitamin C. They also contain good amounts of Vitamin B6. They have fairly good levels of potassium.

All the melons are high volume, low-calorie fruits that provide good satiety due to their fiber and water content, without adding on too many calories in the body. They are a healthy option to satisfy sugar cravings.

As they are mostly made up of water, they are really low on calories:

  • 1 cup of Watermelon – 46 calories
  • 1 cup of Cantaloupe – 53 calories
  • 1 cup of Honeydew – 61 calories
  • 1 cup of Casaba – 48 calories

There are many interesting ways in which melons can be consumed. They can be had on their own, cut into cubes or they can be consumed in the form of refreshing cold soups, in fruit yogurts, fruit salads and can be juiced as well. Watermelon seeds are seasoned and eaten as snacks. Watermelon rind is chopped and cooked as vegetable, marinated, pickled or candied.

But, one has to be careful with Melons as they grow in the ground and there are chances of them getting contaminated with waste water. Hence precautions must be taken before cutting them. They must be thoroughly cleansed from the outside and only then cut or else, there are high chances of contaminating the flesh of the melons with pathogens like Salmonella.

Hope this article helps you! For more summer tips, check out Healthy Reads or get this information directly from a certified expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce

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Is Lactose Free Milk The Same As Dairy Free Milk?

lactose free milk

Many of you must have heard about lactose intolerance. When somebody has this condition, milk falls in the list of “don’t” for them. It is a very common digestive problem where the body is unable to digest lactose, a sugar mainly found in milk & most dairy products. What it means is that your body does not have sufficient amounts of the digestive enzyme ‘Lactase’ to break down milk sugar. Lactose free milk is free of these carbs that cause discomfort while providing all the benefits of regular milk.

What is Lactose Free Milk? 

Lactose free milk is commercially produced in such a way that it is free of lactose. For this, 3 methods are used:

  • Addition of lactase enzyme in the milk which pre digests or breaks lactose into simpler sugars. Thereafter, milk is pasteurized to deactivate lactase to increase milk’s shelf life.
  • Passing milk over lactase which is bound to a carrier. Using this method produces the same effect as above, but the enzyme is not present in the milk.
  • Mechanical removal of lactose through membrane fractionation & other ultrafiltration techniques while preserving normal flavor of milk.

With the first two methods, breakdown of lactose into simpler sugars gives milk a sweeter taste (as perceived by your taste receptors). But ultra-pasteurized milk tastes different (cooked flavor) due to heat applied during preparation. 

What Are the Pros and Cons? 

Now that you know what lactose free milk is, you might be wondering if it is good for you. Some reported benefits include: 

  • Prevents symptoms of lactose intolerance
  • Easy to digest
  • A little sweeter than regular milk
  • Good for bones as calcium & Vit D is the same as before. In fact, some manufacturers fortify it with extra calcium & Vit D
  • Low fat versions are good for heart health
  • Complete protein profile

Despite its benefits, there are also some cons to it:

  • Not suitable for people with dairy allergy
  • Not suitable for vegans
  • Technically it is a processed food as it is treated with heat & chemicals to make it safe for use
  • Sometimes sweeteners may be added by manufacturers
  • Presence of simpler sugars due to breakdown of lactose might increase the glycemic index of the product

Difference Between Lactose Free and Dairy Free Milk 

While these two sound similar, they actually aren’t. Despite being different from regular milk, lactose free milk is prepared from regular cow milk. Basically, it’s an animal product which still has proteins like whey & casein in it after removing lactose. On the other hand, dairy free milk is a plant based product, made using nuts, seeds, grains & legumes. These milk options are very popular among vegans or people with dairy allergy (immune system’s reaction to proteins in milk) to replace regular milk in different recipes. There is a wide array of dairy free alternatives available in the market these days such as rice milk, almond milk, coconut milk, oat milk, flax milk & soy milk.

So the final take away from lactose free vs dairy free is that something dairy free is automatically lactose free but not vice versa. Now that you know the difference, your choice will be dependent on your health and body! We hope this information helps you. If you have any queries, leave them in the comments section below! 

For more information and topics like these, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

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Taking Charge of Your Wellbeing

women's health

In a world where health often seems like a commodity, influenced by life’s ups and downs and how good the healthcare systems are, the assertion “My Health, My Right” is not just a statement; it’s a rallying cry to take control. This year’s theme also highlights a fundamental human right: access to quality healthcare.

Taking Ownership of Your Health Through Preventive Healthcare

Imagine a world where prioritizing your well-being isn’t just a privilege, but a right. Preventive healthcare offers everyone that proactive approach, placing the power back in our hands.It is the silent guardian of our wellbeing, operating on the principle that prevention is better than cure. It’s an approach that encourages us to engage proactively with our health, to make informed decisions that ward off diseases before they take root. This philosophy underscores the importance of regular health screenings, vaccinations, healthy lifestyle choices, and timely intervention, all aimed at reducing the risk of chronic diseases that are increasingly becoming a global burden.

At its core, preventive healthcare is about knowledge and action. It begins with understanding the risk factors associated with various health conditions—be it lifestyle diseases like diabetes and hypertension or genetically predisposed conditions. Armed with this knowledge, individuals can then take proactive steps towards mitigating these risks. This could mean adopting a healthier diet, incorporating regular physical activity into one’s routine, managing stress effectively, or avoiding harmful habits like smoking and excessive alcohol consumption.

The role of regular health screenings cannot be overstated in the preventive healthcare paradigm. These screenings are pivotal in detecting potential health issues early on when they are most treatable. Whether it’s routine blood tests, cancer screenings, or heart health assessments, these checks serve as a critical line of defense against the onset of serious health conditions.

Preventive healthcare also extends to the mental and emotional dimensions of wellbeing. Mental health, often relegated to the background in discussions around health, is integral to our overall wellbeing. Stress management, mindfulness practices, and seeking timely help for mental health issues are all preventive measures that contribute to a healthier, more balanced life.

Addressing Health Disparities

The reality is, millions globally lack access to essential healthcare. Social factors like poverty, location, and discrimination significantly impact health outcomes. This World Health Day, we acknowledge these inequalities and advocate for closing the healthcare gap.

Empowering Your Health Journey

The good news?  Taking control of your health is achievable. Here are some ways to get started:

Embrace Preventive Care:

  • Regularly schedule checkups with healthcare professionals.
  • Prioritize Healthy Habits: Focus on a balanced diet, regular exercise, and quality sleep.
  • Educate Yourself: Explore credible resources to understand your health and wellness needs.
  • Building a Healthier Future

Spread Awareness about “My Health, My Right” and encourage others to prioritize their well-being.

Support Healthcare Initiatives: Advocate for organizations working on health equity and access to healthcare for all.

Embrace a Preventive Mindset: Remember, small, proactive steps today lead to a healthier tomorrow.

By taking charge of our health and advocating for change, we can create a world where everyone has the opportunity to live a long and healthy life.

Together, let’s make “My Health, My Right” a reality!

#BeTheForce

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Healing power of herbs and spices – Part 2

spice_palette1 copy

I hope you found the first part of the blog interesting enough for you to come back and read Part 2. Herbs and spices have always been used by our ancestors and grandmothers as home remedies. They have found cure for any ailment purely through herbs and spices. Today, slowly and steadily we are getting back to our roots. This is one of the reasons why I got down to researching on herbs and spices. In this Part two we will talk of herbs and spices such as Mint, Himalayan Salts, Parsley, Paprika to name a few…

    1. Dill: Dill has much more to offer than just serving the ornamental purpose in the gardens. Due to its anti-bacterial nature, helps in killing harmful intestinal bacteria, E.coli. The seeds also contain substantial amounts of calcium, and regular intake of dill seeds may help to boost bone strength. One outstanding use of dill is in treating hiccups. Hiccups occur for various reasons, but most likely, they occur due to trapped gas and repeated upward movement of gases through the food pipe. It can also be caused due to certain allergies, hypersensitivity, hyperactivity and nervous malfunctioning. Dill helps the expulsion of gases and also reduces gas formation at the same time it helps to calm down hiccups due to allergies, hyperactivity, or nervous disorders.
    2. Fennel Seeds : It’s most popularly used as a breath freshener but has many health benefits attached to it. They are highly beneficial in relieving digestive problems such as indigestion, bloating, flatulence, constipation, colic, intestinal gas, heartburn, and even irritable bowel. Also, Fennel is excellent for combating obesity as it suppresses the appetite and creates a feeling of fullness. Phytoestrogens present in fennel seeds helps to deal premenstrual syndrome, menstrual pain and menopausal disorders. Apart from these, fennel is traditionally used as a galactagogue to promote lactation in nursing mothers.
    3. Himalayan Salt : Gorgeous pink colored salt is much more beneficial over regular table salt. These light pink crystals are full of minerals. In fact, they come packed with over 80 minerals and elements that have shown to create an electrolyte balance within your body, strengthen bones, lower blood pressure, prevent muscle cramping, and improve circulation. On the other hand common table salts are stripped of any extra minerals. Adding to other crucial benefit, Himalayan salt is also lower in sodium than regular table salt which is one of the deadly nutrients when it comes to heart disease.
    4. Mint: Mint, the well known mouth and breath freshener, is an herb that has been used for hundreds of years for its remarkable medicinal properties. The menthol present in it activates digestive system, helps to calm stomach cramps, beat acidity and flatulence. Mint has a very strong smell that has ability to open up nasal passages and airways to allow relaxed breathing. It is also an expectorant and helps the expulsion of phlegm. Its anti-bacterial and anti-inflammatory properties help relieve inflammation along the respiratory tract. Since mint leaves purify the blood and have an anti-spasmodic effect on the soothe muscles of our body, it is a great remedy to relieve the pain of menstrual cramps.
    5. Mustard Seeds: Mustard seeds have been valued for their therapeutic effects in curing cold and sinus It is a wonderful decongestant and expectorant which helps in clearing the mucus in the air passages. A decoction made with mustard seeds helps in cleansing the body especially in the poisoning caused by narcotics and excess intake of alcohol.
    6. Nutmeg: It has been considered to be a useful medicine in a number of Asian societies. It induces the secretion of various gastric and intestinal juices that ease the digestive process. The fiber content of nutmeg can bulk up the bowel movement; it reduces the frequency and discomfort of constipation and other intestinal issues. Since olden days, nutmeg has been recommended as a home remedy for sleeplessness and insomnia. A pinch of nutmeg in warm milk before sleeping always seemed to help in better sleep quality. Nutmeg has a high content of magnesium which stimulates the release of serotonin and hormone responsible for relaxation. This serotonin is changed to melatonin in the brain, which is a sleep inducer.
    7. Oregano: This warm aromatic herb boasts several medicinal qualities. This marvelous herb is an excellent source of minerals like potassium, calcium, manganese, iron, and magnesium. Potassium is an important component of cell and helps control heart rate and blood pressure caused by high sodium. Magnesium and calcium are important minerals for bone metabolism. Oregano also being a rich source of dietary fiber helps to control blood cholesterol levels. The major components of oregano, carvacrol and thymol, are wonderfully anti-viral, anti-bacterial, anti-parasitic, and anti-fungal. Presence of powerful antioxidants in this herb makes it great for immune system. Also, Consuming 2 tsp of oregano daily during menses reduces cramps this is because carvacrol and thymol present in the herb relaxes uterine muscles and prevents painful contractions.
    8. Parsley: Most people are familiar with parsley as a food garnish and often discard the herb used for decoration without realizing the health benefits. Myricetin, a flavonol found in parsley and other plants, has been shown to have chemopreventive effects on skin cancer. A natural chemical found in parsley (apigenin ) has been found to decrease tumor size in an aggressive form of breast cancer and will play a promising role in treating cancer in future. Parsley also acts as a natural diuretic and helps in body cleansing.
    9. Paprika: Warm and spicy flavor of this herb has much more to offer apart fro imparting color to the meals. Capsanthin present in Paprika promoted increased activity of an enzyme involved in production of HDL (good) cholesterol. The presence of capsaicin has also attributed to lower blood pressure levels in the body. Vitamin B6 present in it stimulates the production of melanin, a pigment that lends hair its colour hence it’s a boon for spice lovers as it helps prevent premature greying of hair.
    10. Rosemary: This herb packs a powerful punch in the form of rosmarinic acid, carnosic acid and carnosol. It’s incredibly anti-carcinogenic, and has been found to significantly decrease levels of dangerous heterocyclic amines when cooked with meats at high temperatures. It’s also been shown to be effective in improving dermatitis, cognitive stimulant, enhancing memory and focus, protecting the liver (detoxification) and alleviating arthritis pain. The Eucalyptol present in this herb helps to loosen the chest congestion making phlegm easier to expel plus Rosemary is rich in anti-inflammatory tannin which helps to soothe a sore throat.
    11. Saffron : This is the world’s most expensive spice. Active components of Saffron i.e. crocin and safranal, helps preserve levels of dopamine, serotonin, and norepinephrine in the brain thereby helping in treating depression. Saffron may help protect against Alzheimer’s disease, anxiety, insomnia, multiple sclerosis and Parkinson’s disease. Saffron can function as an effective energy booster and can increase body’s metabolism by increasing blood circulation. Consuming a pinch of saffron with a spoonful of honey can be an effective remedy for heavy periods. It’s also known for it’s ability to beautify your skin. Wearing a saffron face mask can help clear up acne and blemishes, brighten dull skin, and give you a glow.
    12. Sage: Sage is an herb native to the Mediterranean. Sage has a long history of medicinal use for ailments ranging from mental disorders to gastrointestinal discomfort. It boosts brain function, improves memory and concentration, helps in easing alzheimer’s symptoms. Also, Sage helps prevents arteries from hardening and thereby reducing risk of heart attack. Another promising role which is heart healthy, Sage helps in maintaining the healthy lipid profile.
    13. Turmeric: Turmeric was once called a poor man’s saffron, but now we know how incredibly healing and powerful this spice truly is. Curcumin is the active compound in turmeric that is powerfully anti-inflammatory as well as rich in antioxidants. I have written a blog focusing on health benefits of turmeric, it would be worthwhile to read that, it’s accessible on http://goqii.com/blog/why-should-we-all-eat-more-turmeric
    14. Thyme: Thyme is an herb more native to Mediterranean and French cuisine. It has a long history of use in natural medicine in connection with chest and respiratory problems including coughs, bronchitis, and chest congestion. The volatile oil present in thyme are believed to increase the content of omega 3 fatty acids in brain. Thyme has decent number of flavonoids and is proven to posses’ cancer preventing properties. Thyme is also believed to relieve pain of difficult menstruation better than ibruprofen. An ounce (28g) of the herb is steeped in two cups water is consumed after straining and sweetening (optional) for optimal benefits.

Phew !! Now that was pretty exhaustive list. Isn’t it amazing that these sparingly required ingredients can have such a huge impact on our health?? Now that you know about some of these amazing key benefits, go ahead, spread the word and try out a new recipe using one of the spices above.

Be sure to comment below and letting me know what you’re going to cook up !

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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