SARA NUTRITION

SPICE OF THE WEEK  GINGER Ginger is a flowering plant whose rhizome, ginger root or simply ginger is widely used as a spice or a folk medicine. It is originated from China. Ginger has a very long history of use in various forms of traditional or alternative medicine. It is loaded with nutrients and bio active compounds that have powerful benefits for your body and brain. The unique fragrance and flavor of ginger come from its natural oils, the most important of which is gingerol. Gingerol is the main bio active compound in ginger, responsible for much of its medicinal properties. It can be used fresh, dried, powdered or as an oil or juice, and is sometimes added to processed foods and cosmetics. HEALTH BENEFITS It has powerful anti inflammatory and antioxidant effects. It can treat many forms of nausea, especially morning sickness Reduces muscle pain and soreness Its anti inflammatory effects can help with osteoarthritis  Helps to lower blood su...

ACID RE-FLUX WHAT IS ACID RE-FLUX?     Re-flux occurs when stomach acid or stomach content flows backward into your esophagus.But usually we think it as Heart Burn. Heart Burn is very common and may not be considered as a disease.   However, longstanding frequent heartburn and reflux can irritate the lining of your esophagus and cause  GASTROINTESTINAL RE FLUX DISEASE (GERD   Heart burn is generally a treatable problem. Most of the time, it can be managed with lifestyle and diet modification. Re flux also a treatable disease. If you experience the symptoms of acid reflux consult a doctor to get an accurate diagnosis and receive effective treatment.                    Here are 12 simple ways  that can help you minimize your symptoms.                           Keep in mind "The Rule of Fours," four key poin...

SPICE OF THE WEEK CLOVES Cloves  are the aromatic flower buds of a tree in the family Myrtaceae.  They are native to theMaluku islands in indonesia and are commonly used as a spice.  Cloves are commercially harvested primarily in Bangladesh, indonesia, india Madagascar, Pakistan, sri lanka and Tanzania. Cloves are available throughout the year. NUTRITIVE VALUE:  Dietary Fiber - 137%  Fat - 31% Carbohydrate - 20% Calories - 16% Iron - 48% Calcium - 65% Vitamin K - 177% vitamin C - 135% USES OF CLOVES : Aids in Digestion Boosts immune system Provides Relief from Headaches Protests liver against infections Effective against bacterial infection Beneficial in preserving bone density Helps in controlling blood sugar levels Provided relief from inflammation and pain Aids in treating gum diseases. Rich in Anti cancer and Anti mutagenic properties

PREVENT COLD  AND FLU                 THE WAYS......                                          INCLUDE THESE FOODS IN YOUR DIET                This is the season for sick. Know the Common Cold Common cold, flu and seasonal fever are all caused by viruses. In most cases, the common cold and flu is caused by rhinoviruses. It is highly contagious and can infect people through direct or indirect contact and the symptoms include runny nose, sore throat, body ache, low fever, watery eyes and sneezing. Infants and children are more susceptible to these viruses because of their immature immune system that is not capable of fighting the viruses. FOODS HELP TO PREVENT COLD AND FLU Garlic: When it comes to fighting cold and fevers the natural way, there is probably no better med...

TIPS TO GAIN WEIGHT FOR SKINNY PEOPLE * Eat food items that have calories and protein. Fish, eggs and meat are good sources of protein. You can get your daily dose of calories from peanuts, banana chips and dried fruits. * Since you are on a high calorie and protein diet, you must ensure that your physical activity is not compromised. However, you must not do cardio as it will keep you from putting on weight. Complex and compound exercises on the other hand are best for you. This includes bench presses and squats. * Even if you are gaining weight, you must keep a track of calories you are consuming. Making a diet chart for that and consulting an expert becomes very important. Once the diet chart is made, it should be followed. * Proper sleep: Getting proper sleep is also important as the body builds muscle even while you are sleeping. You must keep in mind that sleeping six hours is also not enough, eight to nine hours is a must. * You must not drink wate...

SEASONAL FRUIT    ORANGE History of the Orange: Oranges were first grown in southeast Asia, northeastern India and southern China and were first cultivated in China around 2500 BC. In the first century AD, Romans brought young orange trees all the way from India to Rome. North Africa began growing oranges in the 1st century AD. Christopher Columbus brought orange seeds in 1493 across the Atlantic Ocean to Spain’s Canary Islands to Haiti, where he planted orange orchards. By 1518 oranges were introduced to Panama and Mexico, and a little later Brazil started growing orange trees. America’s first orange trees were planted in Florida in 1513 by Spanish explorer Juan Ponce de Leon. Growing Oranges: Oranges are tropical to semitropical, small evergreen flowering trees growing to about 5 to 8 meters tall. Evergreen means they produce flowers and fruit all at the same time. Oranges are either sweet or bitter, but most of us eat only the sw...

VITAMIN OF THE WEEK - VITAMIN B6 (  PYRIDOXINE) Vitamin B 6  refers to a group of chemically very similar compounds which can be inter converted in biological systems.  RECOMMENDED INTAKE UP TO 6 MONTHS - 0.1 mg  7-12 MONTHS       - 0.3 mg 1 -3 YEARS           - 0.5 mg 4-8 YEARS           - 0.6 mg 9-13 YEARS         - 1.0 mg 14-18 YEARS       - 1.3 mg 19-50 YEARS       - 1.3 mg 51+ YEARS          - 1.7 mg PREGNANCY      - 1.9 mg LACTATION        - 2.0 mg FUNCTIONS : # Helps in Amino Acid Metabolism # Helps in Glucose Metabolism # Increases or decreases certain Genes expression # Helps in Lipid Metabolism # Main factor in Hemoglobin synthesis and function FOOD SOURCES 1. Chick Peas 2. Banana 3. Turkey 4. Salmon 5. Tuna 6. Potatoes 7. B...

  FACTS ABOUT OMEGA 3 AND FISH OIL 1. Taking fish oil supplements is as good as you as eating fish                    Fish like salmon, tuna, and mackerel, and fish oil capsules all have heart-healthy omega-3 fatty acids. But adding fish to your diet carries healthy bonuses that you won't get from a supplement: calcium and vitamins B2 and D. It's also an excellent source of protein. So try to eat fish more often. Have it two times a week instead of meat.   2. Fish oil   is good for your   heart                 Omega-3s like DHA and EPA in fish oil and other sources can lower triglycerides, a type of fat in your blood. But to lower high triglyceride levels you need 2-4 grams of DHA/EPA a day. You would have to take a lot of fish oil supplements to get that amount. And you can't be sure how many omega-3s are actually in a supplement, because the FDA d...

How to eat healthy in this diwali?             Diwali is the time when families and friends come together to celebrate the festival of lights.             Apart from fire crackers, sweets and snacks are an indispensable part of this festive season.            With all the binge-eating and ghee - infused diet you end up doing quite a bit of harm to your health.            Here are few tips that will help you to enjoy your diwali guilt- free without compromising health. 1. PREFER HOME MADE SWEETS AND SNACKS 2. STAY HYDRARTED 3. EAT HEALTHY SNACKS 4. SAY NO TO FOOD COLOUR AND PRESERVATIVES 5.SAY NO TO ALCOHOL 6. EXERCISE MODERATELY 7. EAT SLOWLY AND HAVE FEWER SERVINGS OF MANY ITEMS. 8. PLAN YOUR MEALS : IF YOU PLAN TO DINE OUT FOR DINNER THEN EAT LESS THROUGHOUT THE DAY....

DIET MYTH VS FACT MYTH 1 : NIGHT TIME EATING MAKES YOU FAT FACT : There is no conclusive proof that late-night meals cause you to put on weight. what we do know is that too many calories cause weight gain, and many night eaters do tend to over eat and choose high-calorie foods, still eating right before bedtime can lead to heartburn and indigestion. so try to stick to regular and earlier mealtimes. MYTH 2 : COFFEE ISN'T GOOD FOR YOU FACT : Coffee, when consumed in moderation (2 to 3 cups daily) is a sage part of a healthy diet and contributes anti oxidant phytochemicals. Coffee may help to reduce the risk of type 2 diabetes, gallstones, Parkinson's disease. Keep coffee calories in check. MYTH 3 : THE LESS FAT YOU EAT, THE BETTER FACT :  Your body needs three nutrients to thrive: protein, carbohydrates and fats. Yes, Fats! Good fat found in foods like nuts, seeds, fish, avocado, olives and low fat dairy give you energy, help rebuild cells and produce ...

WORLD HEPATITIS DAY # World Hepatitis Day, observed on July 28 every year, aims to raise global awareness of hepatitis-  a group of infectious diseased known as Hepatitis A, B,C, D and E- and encourage prevention, diagnosis and treatment. # Hepatitis affects hundreds of millions of people worldwide, causing acute and chronic disease and killing close to 1.4 million people every year. THEME : * World Hepatitis Day provides an opportunity to focus on actions such as Raising awareness of the different forms of hepatitis and how they are transmitted strengthening prevention, screening and control of viral hepatitis and its related diseases Increasing hepatitis B vaccine coverage and integration into national immunization programmes coordination a global response to hepatitis THEME FOR 2016 :       " PREVENTING HEPATITIS : ITS UP TO YOU " HEPATITIS :               Hepatitis ...