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Power of Pomegranate: Very Nutritious

Pomegranate

There are many fruits available with good nutritional value and fibre in them. But, while many are seasonal fruits and can be enjoyed only for a specific period of time, there are many others which are available through the year such as apple, banana, pomegranate, etc. Couple of month’s back I wrote about the benefits of an Apple. As every fruit has its own benefits Today, I am going to tell you about the ‘Power of Pomegranate’.

As a fruit, Pomegranates are high in carbohydrates and low in fat than other food groups. It contains no cholesterol or saturated fats. It is a good source of soluble and insoluble dietary fibres. The fruit is also a good source of antioxidant vitamin-C and many vital B-complex groups of vitamins such as a Pantothenic acid (vitamin B-5), folates, pyridoxine and vitamin K, and minerals like calcium, copper, potassium, and manganese which give a properly balanced nutrition for good health.

Pomegranates have most powerful antioxidants among all fruits. Antioxidants in pomegranates include polyphenols, such as tannins and anthocyanins. In fact, pomegranates may have even more antioxidant power than cranberry juice or green tea.

Pomegranate contains approximately 50 percent of our daily recommended vitamin C, as well as pantothenic acid (B5), which may help us in preventing muscle cramping and insulin resistance. As it is a good source of Vit C and dietary fibre, it improves resistance to outer infections caused by the viruses. Eating pomegranates regularly helps strengthen our immune system in the body and protects us from harmful diseases.

Again, the dietary fibre helps our digestive system becoming smooth and controls bowel movements. It also helps in improving blood circulation in the body. As its low in fat and has zero cholesterol, it helps to reduce the weight. The soluble and insoluble dietary fibre content reduces extra fat deposits all around the body.

Regular consumption of pomegranate is found to be effective against prostate cancer, the antioxidants present in pomegranate help in the combination process of free radicals in the body. Daily intake of pomegranate juice reduces the thickness of fat accumulation in the arteries. So it helps to fight and cure cardiovascular diseases. The fruit’s anti-inflammatory properties protect against asthma, piles, diarrhoea and other diseases. Studies show that pomegranates may have benefits to relieve or protect against depression and osteoporosis.

It’s not only the fruit even its peels have nutritional benefits. In recent times, Chinese researchers have claimed that the pomegranate peel does hold immense potential as it contains double the antioxidants than the fruit pulp contains.

As it is a good source of Vitamin C, the growth agent helps heal wounds and form scar tissue. It acts a protein agent to build body mass and is an important player in the repair and maintenance of cartilage, bones and teeth.

1 tbsp of pomegranate peel powder should be taken twice daily with water for preventing bad breath. Again the peel helps in cough relief. The mixture of peel powder in hot water and gargling with that water helps relieve sore throats. The fruit consumption also helps in the prevention of hair fall. Daily intake of pomegranate will also make your skin glow. Because of all these qualities, the pomegranate is called a super fruit.

The pomegranate arils make a perfect garnish for salads and other dishes also. Its juice is used in soups, jellies, sauces and different other types of cakes and its juice also add natural sweetness to the dishes with a unique flavour.

Try them sprinkled over salads, swirled into yogurt, or blended into a smoothie.

You can have pomegranates with a bowl of curd and 2 tsp of Flax seeds.

Spinach and pomegranate salad or juice will be a good combination for detoxifying the body.

So if you have not been having Pomegranate start doing so from now on a daily basis.

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7 Minute Workout

chair-dips-easy-women

Most of us are busy these days with no time left in hand to do regular workouts or any other daily activities. What do you mean by workouts? Spending an hour in gym or doing something on your own to be fit and healthy.

I have seen many people doing workouts in gym and spending hours there but, is it really worth it?

Getting into shape does not require spending hours in gym, FAD diet plans or using state of the art equipment. In fact, our own bodyweight is all you need to effectively exercise and achieve the shape you want. Bodyweight training works and it is inexpensive and convenient too. Let’s not make Work pressure as our excuse and find out a time either in the morning or evening for just 7 min workout.

7 min workout is a high-intensity interval training workout that includes prolonged endurance training which provides many of the fitness benefits in much less time. It directly targets the overall fitness. It helps in increasing metabolic rate. While doing the workouts your body releases the endorphin which helps to reduce stress.

This workout does not require equipment and you can use your own body weight, a chair and a wall, etc.

To burn the most amount of fat in the shortest amount of time, the following moves are best-

  1. Jumping Jacks- This classic cardio move is a great way to warm up and it beneficial for heart and lungs. It improves strength and endurance, increases the metabolic rate and burns calories.
  1. Wall Sit- Who needs a chair when there’s a wall? Wall Sits are great in working out the two groups of muscles in your thigh. Repetitions of Wall Sits would naturally give you thighs that can withstand prolonged strenuous activities.
  1. PushUp – Doing Pushups allow you to provide a full body workout, allowing you to access many muscle groups at once. You can work the quads, hamstrings, calves, chest, shoulders and arms all at the same time with a few pushups. You will notice that performing push up reps regularly will help you get a more toned chest, shoulders, forearms, upper arms and wrists. It stimulates the metabolism and blood circulation, allowing you to burn more calories throughout the rest of your workout.
  1. Abdominal Crunch – Crunches works on the rectus abdomen muscle. It is mainly just a core working exercise and burns less calories comparatively but, they move in a controlled manner, flexing and releasing the core muscles thus helping to build the abs.
  1. Step up onto Chair – This exercise is great for targeting your quad and gluteus maximus muscles, giving you strong, powerful legs.
  2. Squat – Squat exercises are great for a total lower body workout. They effectively work most of the major muscle groups of the butt, hips and thighs. Squats are also a versatile exercise. Squats engage the core muscles of the body. The result is a tighter, flatter abdomen and a stronger lower back.
  1. Triceps dip on Chair – It is a triceps-strengthening and a most effective body-weight exercise. Dips target your triceps, the muscles on the back of your upper arm.
  1. Plank – The plank exercise helps to strengthen midsection, upper-body and lower-body muscles along the front of your body. Planks also strengthen inner core muscles that support your joints. It helps in reducing belly fat, reduce back pain. At a time, it works on all your core muscles.
  1. High Knees running in place – This is a nice warm-up. It is a great practice for runners and athletes to improve running form and develop lower body muscles. It also enhances your strength, speed, balance and flexibility. It provides you more energy, burns calories, builds muscles and enhances blood circulation.
  1. Lunges – The lunge is an easy-to-learn, safe and incredibly effective exercise. Lunges target the quadriceps, but involve additional muscles, including the glutes, hamstrings, calves and core muscles, making them an important exercise for toning the lower body.
  1. Push up and rotation – This exercise is great for building shoulder stabilization and strengthening your entire core. Don’t let your hips drop when you go into side rotation. Try to keep everything in a straight diagonal line throughout.
  1. Side Plank – It works your entire core, but particularly targets an often weak muscle called the quadratus lumborum. It helps to reduce risk for lower back pains. It improves your balance and structure.

The exercises should be performed in rapid succession, allowing 30 seconds for each with 10 secondss rest in between and proper warm up and stretching required.

Here you have to give only 7 mins to your health which is equal to 0.5% of your day to your body and you are done with your workouts.

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Have a Rainbow in your plate

rainbow-eating

Monsoons are the time when we see rainbows in the sky. Just like the rainbow in the sky did you know that you can have a rainbow in your plate daily? Rainbow in your plate refers to eating colourful fruits and veggies daily. Wondering what do I mean by this? Have you ever heard of a rainbow diet? It’s not an actual diet – it refers to choosing fruits and vegetables of every colour that is there in the rainbow.

We have always been told to ‘eat our greens’, but now health experts say it’s just as important to eat our reds, oranges, yellows, blues and purples, too…Fruits and vegetables fall in five different colour categories- Red, Purple/Blue, Orange, Green and White/Brown. Each colour carries its own set of unique disease fighting chemicals called Phytochemicals.

The phytochemicals are responsible to give the fruits and vegetables their vibrant colour and of course some of their healthy properties. Fruits and vegetables contain hundreds of colourful phytochemicals that act as antioxidants, which help to ‘mop up’ potentially harmful molecules called free radicals before they get a chance to damage cells.

Eating the full rainbow of foods regularly helps to give your body the nutrients it needs. All those different colours will add plenty of flavours and textures to your dishes, making meals not just more healthy, but more enjoyable and satisfying.

Research has shown that eating a variety of these nutrients can work together to:

  • Strengthen your immune system
  • Lower your risk for certain cancers
  • Help ward off type 2 diabetes
  • Reduce high blood pressure
  • Prevent some eye diseases
  • Maintain urinary tract health
  • Maintain heart health
  • Improve memory
  • Help build strong bones and teeth

So what’s in these Colours?

Choose from: Raspberries, Cranberries, Strawberries, Cherries, Pomegranates, Red Apples, Grapes, Watermelon, Guava, Red Capsicum, Tomatoes, Peppers, Radishes, Red peppers, Red Onions and Potatoes.

RED- Red fruits and vegetables are coloured by a natural plant pigment called lycopene. Lycopene is a powerful antioxidant that can help reduce the risk of cancer, especially prostate cancer, keep our heart healthy, improve vision and avoid urinary tract infections. We absorb lycopene more easily when foods have been heated, so processed tomatoes are better than Raw. Fat, such as olive oil or cheese, also helps enhance absorption.

ORANGE/YELLOW– Choose from: Apricots, Cantaloupe, Mangoes, Peaches, Papaya, Oranges, Lemon, Grapefruit, Pineapple, Carrots, Sweet Potatoes, Yellow and Orange Peppers,Pumpkin and Sweet Corn.

Carotenoids are the ones who are responsible to give this group their vibrant colour. A well-known Carotenoid called Betacarotene is found in Sweet Potatoes, Pumpkins and Carrots. It is converted to vitamin A, which helps maintain healthy mucous membranes, healthy eyes and helps maintaining the skin and cells that line the airways and the digestive and urinary tracts. Another Carotenoid called Lutein is stored in the eye and has been found to prevent cataracts and age-related macular degeneration, which can lead to blindness. Beta-cryptoxanthin – in Mangoes,Nectarines, Peaches, Peppers and Citrus fruit – may maintain the respiratory tract, reduce the risk of lung cancer and ease inflammation associated with arthritis.

GREEN-Choose from: Asparagus, Avocado, Spinach, Lettuce, Lime, Cucumber, Broccoli, Leafy Cabbage, Green Beans, Peas, Sugar Snap Peas, Mangetout, Cress, Peppers, Spring Onions, Leeks, Green Apples, Green Grapes and Kiwi Fruit.

Green vegetables contain a range of phytochemicals including carotenoids, indoles and saponins, all of which have anti-cancer properties. Research shows that lutein and zeaxanthin act as ‘natural’ sunglasses and filter out harmful light that can damage the eyes. A good intake of these antioxidants may help prevent age-related macular degeneration, a leading cause of blindness, and may help protect against cataracts. Leafy veggies such as Spinach and Broccoli are also excellent sources of Folate.

PURPLE /BLUE-Choose from: Blackberries, Blueberries, Grapes, Black currants, Plums, Prunes, Raisins, Purple Cabbage, Red onions, Brinjal and Beetroot.

The plant pigment anthocyanin is what gives blue/purple fruits and vegetables their distinctive colour. Anthocyanin also has antioxidant properties that protect cells from damage and can help reduce the risk of cancer, stroke and heart disease. Good intakes of anthocyanins have also been linked to improving balance, co-ordination and short-term memory in old age, as well as better vision, although more research needs to be carried out to confirm these findings. Research shows that proanthocyanidins may help to protect against urinary tract infections.

BROWN/WHITE-Choose from: Cauliflower, Mushroom, Garlic, Banana, Potatoes, Dates, Onions, Ginger, Turnip.

White fruits and vegetables contain a range of health-promoting phytochemicals such as allicin (found in garlic) which is known for its antiviral and antibacterial properties. Some members of the white group, such as bananas and potatoes, are also a good source of potassium.

Your Daily Quota

  • Children 2 to 6 years oldshould get three servings of vegetables and two servings of fruit, that’s a total of five.
  • Children older than 6, teenage girls, active women and most men should get at least four servings of vegetables and three servings of fruit, a total of seven.
  • Teenage boys and active menshould get five servings of vegetables and four servings of fruits, a total of nine.

Create a Rainbow in Your Plate

Make a tropical rainbow fruit salad with fruits of each colour: Oranges, Strawberries, Mango, Watermelon, Kiwifruit, Bananas, and Blueberries. Stir fry your own mix of vegetables using each colour: Onions, Carrots, Baby Corn, Broccoli and Mushrooms.

Fruits and vegetables tend to be filling and low in calories, they can also be a good way to help you reduce or manage your weight. So eat a Rainbow even when it is not raining.

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An apple a day keeps the doctor away

apple-a-aday

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 19th 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!

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