SPICE OF THE WEEK - GINGER

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

1. It has powerful anti inflammatory and antioxidant effects.
2. It can treat many forms of nausea, especially morning sickness
3. Reduces muscle pain and soreness
4. Its anti inflammatory effects can help with osteoarthritis
5.  Helps to lower blood sugar levels.
6. Helps to treat chronic indigestion
7. Reduces cholesterol levels
8. Helps to prevent cancer.
9. It may improve brain function and protect against Alzheimer's disease.
10. Helps to fight infections.
11. Settles Stomach upset
12. Treats migraine
13. Suppresses  cough

            GINGER IS ONE OF THE VERY FEW 

"SUPER FOODS" 

           

EASY WAYS TO RID YOURSELF OF ACID REFLUX

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 points during the day, while you eat, and after your meal to reduce acid reflux symptoms.

Four things to Do Throughout the Day

1. Stay Active: Try to stick to an exercise  routine. Although it may be tough to fit in the time for working out, it is definitely worth it. Weight loss reduces reflux symptoms.

1. Do Not Smoke: One of the underlying causes of reflux is weakness of the muscles in the stomach and esophagus. Nicotine is a substance that can cause this weakness. Also, try to avoid secondhand smoke at parties and other events if possible.
2. Do not eat late at night: This may be difficult at dinner parties, since many run late into the night, but try to stick to eating any heavy foods and your main meals earlier in the day. Eat an early, light meal for dinner and stick to small, light snacks at late night parties.
3. Limit your alcohol intake:  any alcohol can worsen reflux.

Four Things to Do While Eating

1. Avoid fatty appetizers: Foods such as chips,cheeses, and deep fried foods slow down your stomach emptying time. This allows for more acid and stomach contents to flow back up into your esophagus causing heartburn.
2. Hydrate with water: Substitute water for soda and avoid citrus fruits and juices like grapefruit, orange, and tomato. These types of drinks cause excess acid in your stomach.

1. Season lightly: Spicy foods, as well as things like onions and garlic, 
2. Use smaller plates: Eating large meals can trigger symptoms, so try eating smaller meals throughout the day.

Four Things to Do After Eating

1. Limit coffee and desserts: Chocolate and caffeine might be a favorite, but it often triggers symptoms.
2. Slow down: Physical exertion after a meal can lead to reflux.
3. Skip the after-dinner mint: Peppermint is another heartburn irritant.
4. Stay awake: Eating delicious food might make you sleepy, but fight the urge to take a nap. Lying down within three hours after eating can cause acid reflux symptoms to flare up.

 Just remember The Rule of Fours and you will reduce or maybe even eliminate your acid reflux! 

SPICE OF THE WEEK - CLOVES

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

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 medicine than garlic. Well known for its anti-bacterial, anti-fungal, anti-viral and anti-protozoal properties, it helps in relieving stubborn coughs and clearing mucus that blocks the lungs. 
• The anti-viral and anti-bacterial property of garlic is attributed to the compound “Allicin” found in it that also provides the hot and strong flavor. 
• The best way to use garlic for treating colds is to crush 5-6 cloves and consume it raw. But it can also be consumed mixed with a cup of yogurt.

Ginger:

• Ginger is one of the key medicines of Ayurveda treatment and it has been used for centuries to treat various kinds of aliments. It helps in treating infections of the respiratory tract, persistent cough and bronchitis. 
• The compound “Ajoene” present in garlic helps in controlling infections by bacteria, viruses and microbes.
• Prepare delicious ginger tea by boiling water in a pan, grate one inch of fresh ginger and add it to the water along with 2 table spoon and lemon juice and one table spoon of honey.

Cinnamon:

• Cinnamon is a highly flavorful spice that is widely used in Asian and Mediterranean cooking and was considered of great value in Ancient Egypt. 
• The anti-bacterial and natural warming property of cinnamon helps in treating sore throat, colds and cough.
•  A nice warm cup of cinnamon tea can heal throat irritation, itching and can prevent the approach of an impending cold effectively. 

Honey:

•  The antioxidants and anti-microbial properties of honey helps in soothing cough and it helps in treating nigh time cough in infants and promotes undisturbed sleep. 
•  Honey also helps in reducing sensitivity of the throat by coating it. 
•  The best way to use it for relieving cough is to mix 1 tablespoon of honey and 1 table spoon of lemon juice in a cup of warm water and sip it slowly.

Lemons and Oranges:

• Vitamin C is a universally accepted remedy for common colds and the best natural source of vitamin C is citrus fruits like oranges and lemons that are loaded with this health benefiting nutrient that improves the body’s natural defense mechanism and fight virus and bacteria. 
• Lemon helps in thinning mucus, reducing phlegm and clearing the chocked respiratory system. Enjoy a glass of fresh homemade orange juice or a nice warm drink prepared by mixing 2 table spoon of lemon juice and 1 table spoon of honey in a glass of warm water. 

Holy Basil:

• The leaves of basil have powerful anti-bacterial, anti-fungal and anti-inflammatory properties that work effectively for the treatment of fever, flu, swine flu, bronchitis, malaria, headache and sore throat. 
• The herbs help in clearing phlegm and unclogging the respiratory system. 

Turmeric:

•  The compound “Cur cumin” present in turmeric works as a powerful anti-inflammatory agent  that unblocks chest congestion and soothes cough.
•  It also works as an effective anti-bacterial and anti-viral agent that fights viral infections, cough and cold. 
• The best way to use turmeric for treating cold is to consume 2 tea spoons of turmeric powder mixed with a glass of warm water or warm milk with black pepper.

KARPOORAVALLI LEAVES (INDIAN BORAGE)

• Helps to alleviate cold and cough.
• Used to reduce nasal congestion and sore throats in adults.
• Karpooravalli concoction is used to treat asthma and bronchitis.

TIPS TO GAIN WEIGHT FOR SKINNY PEOPLE

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 water before meals as it fills the stomach. Water also makes it difficult to absorb calories, and the weight gain process becomes slower.

SEASONAL FOODS - FRUIT

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 sweet oranges. The most popular sweet varieties are Valencia, Navel, Persian variety and blood orange.

Warm weather can cause the orange skin to re-green, but it will still taste good.

HEALTH BENEFITS OF ORANGE :

1. Excellent source of Vitamin -c.

2. Contains variety of phyto chemicals thus protect cancer.

3. Contains Good level of Vitamin - A

4. Good source of B complex vitamins such as thiamine, pyridoxine, and folate.

5.Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure through countering pressing effects of sodium.

6. Low in calories

7. Contains no saturated fat or cholesterol.

8.  Orange juice help to prevent kidney disease

9.  Helps to lower cholesterol

10. Relieves constipation

11. protects skin

12. Alkalizes the body

13. Boost your immune system

14. High in fiber, thus helps in weight loss

15. Helps to reduce the risk of respiratory disease.

VITAMIN OF THE WEEK - VITAMIN B6

VITAMIN OF THE WEEK -

VITAMIN B6 (  PYRIDOXINE)

Vitamin B₆ 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. Beef Liver
8. Nuts
9. Raisins
10. Chicken Breast

FACTS ABOUT OMEGA 3 AND FISH OIL

 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 doesn't regulate them as closely.You have a couple of options, both of which involve your doctor. You can take high doses of non-prescription fish oil under your doctor's care. Or there are prescription medicines available with high doses of fish oil.If you don't have high triglycerides? Find a favorite fish to eat!

3.If you don’t eat fish, where else you can get omega 3 

Fish is still your best bet for omega-3s. While organ meats, like liver, do have some omega-3s, you can't rely on them to give you all you need.

• some vegetable oils, especially flax seed oil

• green vegetables like kale or spinach

Walnuts can provide the omega-3 known as ALA, which your body doesn't make.Your body can turn ALA into small amounts of two other types of omega-3s, EPA and DHA. These are the kinds of omega-3s found in fish. There's more proof that they protect against heart disease.Vegetarians and vegans can look at algae oils as a source of omega-3s.

None of these substitutes packs the omega-3 power of fish.

4.How much fish should most people eat

                      Eat fish -- preferably oily fish like salmon, herring, lake trout, sardines, or albacore tuna -- twice a week. A serving is 3.5 ounces, or about 3/4 cup of flaked fish.It's generally safe to eat up to 12 ounces of fish or shellfish a week, if they are the lower-in-mercury types.

Fish that are low in mercury:

• shrimp
• canned light tuna
• salmon
• Pollock
• catfish

5. omega 3s may reduce diabetes

              Studies show that omega-3 fatty acids lower high triglycerides, a common problem in people with diabetes. The American Diabetes Association says people with diabetes should get more omega-3s, preferably by eating two or three 3-ounce servings of fish a week.

HEALTHY DIWALI DIET

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.

9. CHOOSE DRY DRUITS THAN DEEP FRIED SWEETS AND SNACKS

10. TO AVOID BLOATING CONSUME  OUR TRADITIONAL DIWALI MARUNDHU.

DIET MYTH VS FACT

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 needed hormones. The fats to limit or avoid are saturated and trans fats, found in foods like high fat dairy, red meat and many processed foods.

MYTH 4 : DRINK MORE WATER TO PEEL OFF POUNDS

FACT : There is no doubt water is vital for your body - but a weight loss aid? Not really, if drinking water keeps you away from high-calorie drinks, it can certainly help you lose weight, but adding more water to your diet, without changing anything else, makes no difference in weight.

MYTH 5 : CARBOHYDRATES LEADS TO WEIGHT GAIN

FACT : Stop believing this diet myth. Not all carbohydrates are bad for you. But it seems like people lose weight on low- carbohydrate diets? Those diets almost always restrict calories, too, and fewer calories add up to fewer pounds over time no matter how many of your calories come from fat, protein and carbohydrates.

WORLD HEPATITIS DAY

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 is an inflammation of the liver. The condition can be self - limiting or can progress to fibrosis, cirrhosis or liver cancer.

              Hepatitis viruses are the most common cause of hepatitis in the world but other infections, toxic substances ( alcohol, certain drugs) and auto immune diseases can also cause hepatitis.

TYPES OF HEPATITIS :

# There are 5 unique Viruses are there. Hepatitis A,B,C,D & E. While all cause liver disease and vary in different ways.

# HEPATITIS A :Hepatitis A virus (HAV) is present in the faeces of infected persons and is most often transmitted through consumption of contaminated water or food. 

# HEPATITIS B : Hepatitis B virus (HBV) is transmitted through exposure to infective blood, semen, and other body fluids. 

# HEPATITIS C : Hepatitis C virus (HCV) is mostly transmitted through exposure to infective blood. 

# HEPATITIS D : Hepatitis D virus (HDV) infections occur only in those who are infected with HBV. The dual infection of HDV and HBV can result in a more serious disease and worse outcome. Hepatitis B vaccines provide protection from HDV infection.

# HEPATITIS E : Hepatitis E virus (HEV) is mostly transmitted through consumption of contaminated water or food.

TREATMENT :

VACCINES :

# HEPATITIS A vaccine in given to the children at the age of one. 

# Routine Vaccination of all children under 19 is recommended for Hepatitis B vaccine

# Routine Vaccination for Hepatitis B starts as shot on the muscle of new born before discharged from the hospital.

# There is no Special Vaccination for Hepatitis C, D & E.

BEHAVIORAL CHANGES :

#  Maintain Good personal hygiene.
#  Access to Clean water and proper handling of sewage
# Prevention is aimed at screening prior to transfusion.

# As excessive alcohol consumption can lead to hepatitis and cirrhosis , the following are maximal recommendations for alcohol consumption

• Women – ≤ 3 drinks on any given day and ≤ 7drinks per week
• Men – ≤ 4 drinks on any given day and ≤ 14 drinks per week

DIET :

General dietary advice:

• Eat regular, balanced meals
• Maintain healthy calorie intake
• Eat whole-grain cereals, breads, and grains
• Eat lots of fruits and vegetables
• Get adequate protein
• Go easy on fatty, salty, and sugary foods
• Drink enough fluids
• Reach and maintain a healthy weight

Cautions:

• Avoid alcohol
• Be careful with dietary supplements