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.