Muscles are made of protein. This statement is rather obvious to all of us. So to build muscle, equally obviously, you need to take proteins. Muscle building protein can be found in eggs, fish meat, cottage cheese or protein concentrates like protein powder.

To appreciate the importance of proteins in your body, you have to understand that your body cells are constantly being replaced by new ones. The tissue, made of protein, is in a state of flux, constantly being changed as old cells die and new cells replace them. Rheo Blair states “It is as if you lived in a building whose bricks were systematically taken out and replaced every year. If you keep the same blueprint then it will still look like the same building. But it won’t be the same in actuality. The human body is in a constant state of flux, it loks the same from day to day, but through multiple biological processes, it is always rebuilding itself.”

Science has proven that 99% of the atoms in your body are replaced within one year. Every cell in your body is always being recycled. Protein is what is used in the creation of new cells. It is the building blocks of your body. Skin, hair, bones, hormones, and antibodies are formed of protein. Save for water, protein is the most abundant substance in your body.

Like other nutrients, proteins are made of carbon, hydrogen and oxygen. But unlike other nutrients, proteins are the only nutrients that bring nitrogen into the body. Thus by measuring the amount of nitrogen in ones excreta, compared to the amount taken in, one can estimate the amount of protein used for muscle growth. If the difference is positive, then muscle is being made.

But if the difference is negative, there is a negative nitrogen balance, and the body literally begins feed on its own muscle to produce energy. Proteins are broken down by digestive acids like protease to smaller units called peptides. This occurs in the stomach where there are acidic conditions necessary for the digestion of proteins. The peptides are in turn are digested by peptidase, found in the duodenum, into amino acids. These are what the body actually absorbs and utilizes to form body tissue, including muscle.

There are 20 amino acids that are required for the normal growth of the body. Eleven of these are naturally made in the body and thus are called non-essential amino acids. The other nine have to be ingested into the body as it cannot synthesize them and are thus called essential amino acids. Foods containing both types of amino acids in the exact amounts as they are needed by the body are called complete proteins. Only when all the essential amino acids are available can the body grow muscles. Otherwise it starts breaking down body tissue to suffice the amount of essential amino acids for growth and repair purposes. Thus lack of these amino acids actually leads to muscle loss.

When you are trying to lose weight, there are some foods that are more conducive to natural weight loss than others. Diet and nutrition are crucial to healthy weight loss, and, if neglected, can severely stall your efforts.
That said, it can be difficult to know when you are in the grocery store exactly which foods will support your new way of living and which will work against you. Following are a list of healthy, nutritious foods that are good choices for natural weight loss or any healthy diet in general.

Fish

Fish is one of the healthiest forms of meat that you can eat, and cold water fish tend to be even better. They contain a particularly high content of omega 3 fatty acids, a heart healthy fat that occurs in other forms of protein in much lower amounts. Omega 3 fatty acids help combat insulin resistance, a precursor to diabetes that is very common in people who are overweight. Salmon, sardines, herring, tuna, and anchovies are all examples of cold water fish.

Vegetables

Salad Greens – High in fiber and vitamins, salad greens make a great addition to any diet. Add on a bit of nuts or healthy salad dressing and you can build a thousand dishes on the same leafy base. The great thing about salad greens is that they are also very high in water content, allowing them to fill you up without adding a great deal of calories.

Cabbage of Various Forms – There are many vegetables in the produce aisle that are healthy, nutritious, as well as cabbage in disguise. Broccoli, cauliflower, and kohlrabi are all variations of cabbage that each have their own distinct appearance and flavors. Where they are similar, however, is that they are all low in calories, high in fiber, and very high in vitamins and minerals.

Grains

Flaxseed – Other than being very high in fiber and manganese, flaxseed is also an excellent source of omega 3 fatty acids, which are severely lacking in the diets of most people. Omega 3s reduce inflammation, protect against heart disease and diabetes, and promote healthy bones.

Wheat – Wheat is low in fat and calories while at the same time being high in protein and fiber. It makes a great replacement for plain white rice and can be made into a risotto or pilaf that satisfies those carb cravings every time.

Fats

Olive Oil – Of all the fats you can use, olive oil is among the very best. This is due to the high content of monounsaturated fats that make it up, which are known to be good for promoting heart health. Consuming small amounts of olive oil regularly are linked to improving blood chemistry and reduced instances of colon cancer, possibly due to its high antioxidant content.

Oprah Winfrey made Acai berry famous. The least known berry grown predominantly in the rain forests of Brazil and used for hundreds of years by local natives has only recently become the world’s wonder berry. The health benefits of Acai berry have been popularized in the media especially through the Oprah Winfrey show, ABC, NBC and CBS news and other TV commercials promoting Acai berry products.

Acai berry is a dark purple grape sized berry that is pulpy with a big seed forming 90% of the fruit. Its pulp and skin have high nutritive value and the berry has nourished natives down the ages. The juice and pulp of acaí berries are used in many juice blends, smoothies, sodas, and also for flavoring other beverages.The berry is found to be very healthy because of its rich source of antioxidants, amino acids and other essential fatty acids. Studies have shown that the acai berry contains several substances called anthocyanins and flavonoids – powerful antioxidants that help protect the body from life’s stressors. These antioxidants in acai berries may help reduce the risk of some diseases like heart disease and cancer.

Acai berry- A dietary supplement

Acai berry is suddenly popular because of aggressive marketing of acai berry products as a dietary supplement. Companies sell the whole berry or in various forms such as tablets, juice, smoothies, instant drink powders and similar products. Companies like Monarch Health Sciences (parent company of Mona Vie) that market these products, have come under fire for making exaggerated claims that acaí berry products provide high energy levels, reduce cholesterol levels, improve digestion, detoxification, heart health, skin appearance, sleep and sexual performance. Some other unscrupulous distributors have been sued for false claims that acaí berry products can reverse diabetes and many chronic illnesses, increase the size of the penis as well as increase male sexual virility.

Acai berry scams

The US based Center for Science in the Public Interest (CSPI) has exposed acaí scams on the Web that mislead consumers with fake endorsements and fake blogs not backed by solid research. CSPI has also reported thousands of consumers had a great problem stopping recurrent charges on their credit cards when they tried to cancel free trials of acaí-based products. Quackwatch, an American non-profit organization that advises the public on unproven or ineffective alternative medicine remedies has noted that acai berry has “only middling levels of antioxidants” and that the weight loss claims propagated by the market are not backed by research.

Acai berry- A nutritious fruit

Acai berry is a nutritious fruit no doubt, but it is highly perishable and loses most of its nutrients if it is not properly preserved and packaged. When you buy acai berry products, ensure they are United States Department of Agriculture (USDA organic) certified. Read the label to confirm if the product is 100% organic and has 100% acaí berry in order to realize the berry’s maximum potential.

Nirmala

Tea is a widely consumed beverage across the world. It is an integral part of everyday societal life.  Not only is tea a nature’s wonder herb, but a stimulant, too. Of late, this herb has been receiving a lot of attention from the media. Tea has existed since centuries in countries like China, Japan, India and Sri Lanka. Its potentiality in promoting health has received world-wide attention.People across the globe are turning to this ancient herb to re-discover its magical benefits. This herb contains protective, anti-oxidant and revitalizing properties. Today it is cultivated across the world especially in tropical and subtropical regions

Latin name – Camellia sinensis
Sanskrit Name – Shyamparni/Chaha

The degree of processing of this plant determines whether the tea would be green, black or red variety.

• Green Tea: It is the least processed amongst all the available varieties of teas. It is simply steamed quickly before packaging.
• Black Tea: It is partially dried, crushed and fermented.
• Red Tea: It is similar to the black tea wherein partial drying, crushing and fermentation processes are carried out.

But the most popular varieties as are:

a) Black Tea
b) Green Tea

The major constituents of tea that contributes in establishing its distinctive identity as a beverage include caffeine, Poly-phenols and essential oil, theanine (an amino acid unique to tea), vitamins, minerals, and methyl-xanthines. Pantothenic acid and riboflavin are active principles present in its leaves. Kaempferol and Quercetin are active principles present in the fresh leaves and green tea. It contains fluoride essential for strong teeth. and contains half the amount of caffeine found in an equally-sized cup of coffee. It is devoid of calories – which is Good News for Health Conscious individuals!!!

Recent research has depicted anti-oxidant properties (i.e. cancer fighting properties) in the herb-especially Green Tea. Extensive clinical research studies have been conducted to establish its efficacy.

Benefits of Drinking Herbal Tea:

• As a beverage and a stimulant
• Helps to fight against mutagenic agents i.e it contains anti-oxidant properties that prevents cancer.
• Helps to curb high blood pressure
• Prevents viral and bacterial infections in individuals
• Helps in delaying ageing process in individuals  
• Helps in improving and regulating the functions of the digestive and excretory systems.
• Helps to prevent occurrence of blood clots
• Helps in lowering cholesterol levels
• Helps in neutralization of enzymes that aid in the growth of tumors
• Helps to stimulate the immune system of an individual

Today, as part of this series, we present a recipe on how to prepare Herbal Tea from Chamomile herb which has been described below:

Chamomile Herbal Tea

Ingredients
1 ounce chamomile (Babunphool/Babuna)
2/3 ounce peppermint
1 ounce caraway seeds (Aniseed/Saunf)
2/3 ounce angelica (Babhool)

Use 1 teaspoon of the mixture per cup of hot water. Steep this mixture 10 minutes and strain.

Caution:  Never give an infant or young child a medicinal tea with peppermint in it. The menthol in the peppermint could have a reverse reaction.

Uses:

• For Gastric complaints
• For digestive disorders
• As a beverage and stimulant
• As an energizer

Dr Sameer Sippy

Latin Name – Momordica charantia
Sanskrit Name – Karvellaka
English name – Bitter Gourd

Amongst the several home remedies that are used in controlling diabetes, one of the most important ingredients that are widely used is bitter gourd. Its active principle is called as plant-insulin possessing hypoglycaemic or insulin-like properties. Charantin another active principle helps in reducing the sugar levels of both-blood and urine.

Bitter gourd should be liberally included in the diet of the diabetic. For reducing high sugar levels in the diabetics and subsequently leading a healthy lifestyle, Momordica charantia (Karvellaka) should be used in the following ways:

• Consuming bitter gourd juice about four or five in number on an empty stomach every morning
• The seeds can be added to food in a powdered form
• Preparing a decoction by boiling the pieces of this fruit in water
• By drying the fruit totally under the sunlight, crushing it and consuming it in the form of dry powder. To consume this powder, lukewarm water is used as Anupana (vehicle)
• Having bitter gourd cooked in original cow’s ghee for a period of three months will bring the diabetes down by a significant amount
• It can be cooked, boiled, sautéed or baked and eaten as a vegetable.

Try out this mouth-watering Indian dish prepared with bitter gourd as a chief ingredient given below

BITTER GOURD FRY OR STUFFED KARELAS (Andhra Style)

Ingredients

10 bitter gourds, ½cup ground nut (peeled & crushed);
6 dry red chillies; salt to taste & for boiling;
1½ teaspoon sour curds
1 tsp lemon juice;
2 tsp cumin seeds;
5 garlic pods
3 to 4 tbsp oil to fry
1 pinch turmeric

Method: 

• After washing bitter gourds, slit them from both sides. Boil them 1½ teaspoon with sour curds adding with ½ sp salt, lemon juice & turmeric for 5 minutes.
• Allow to cool, strain water & keep aside.
• Grind onion. Red chillies, ground nuts, salt, coconut powder, garlic coarsely. Fry it in oil till it gets fine aromatic flavour. Remove from the oil and squeeze bitter gourds & remove extra water.  
• Stuff the spices in each bitter gourd evenly. Place all stuffed bitter gourds in the same oil and fry them on low heat to golden crispy brown.
• Turn bitter gourds gently without splitting the spices. Garnish with coriander leaves and serve hot with plain rice.

Dr Sameer

Will that heavily-advertised ‘brain food’ help your child become smarter? Will all those DHA-fortified baby cereals and milks with ‘brain activators’ really help your daughter or son get better marks?

OK – I am no expert either on nutrition or brain development. But common sense counts still, and I remind you there is no substitute for a good diet and good teaching and studying. These will help your child, DHA or no DHA.

Two reasons for this:

1) It’s difficult for lay people like us to make sense of all the health-related news we get from the media. DHA may be good for your brain, but will DHA pills and DHA-fortified foods make you smarter? None of the manufacturers and marketers will tell you, but the pills and supplements are not proven yet, and we really don’t know yet what effect for good or bad they will have.

To take an example, while the body’s own testosterone boosts sperm production, fertility doctors only recently found that synthetic testosterone can make men infertile. Synthetic testosterone is still taken by athletes and body builders for more energy, and by men who want better erections, who don’t understand its risks.

2) I don’t trust advertisements! In India, advertisers are still rarely held accountable for the things they say. Advertisers and marketers know that if they say something is good for your brain, parents will spend a lot of money on it. Read a book on advertising. Know how you are manipulated.

Having a good balanced diet with enough exercise and enough rest, and studying well, will help your child do well in examinations and in life. If you want her to get more DHA, give her more fish or foods containing flax oil or seeds, but always as part of a balanced diet.

Susan Vinodh Pandian

Read some more about brain development:

1. Depriving a child of affection can affect brain development

2. Marijuana use disrupts brain development in teens

3. Using methamphetamine when you are pregnant can affect your baby’s brain

4. Brain development is compromised in premature babies

Besides ads for tobacco and cigarettes (read today’s news about how tobacco companies duped cigarette smokers with claims about ‘light’ cigarettes), remember this when you see ads for potato chips and all kinds of snacks, candy, medicines for colds and headaches, and baby foods.

Consider baby foods. Of course, it’s illegal to advertise any kind of baby food for children under two years old in India. But where there is money to be made and a will to sell, marketers will find a way.

Even though you cannot see advertisements for baby formula and Cerelac and other foods on TV and print media, most people – even educated people who should know better – seem to believe that they are in fact more ‘nutritious’ than ‘gentle’ than homemade foods. Baby formulas like Nan use the picture of a baby bird and it mother because it is illegal to use the picture of a healthy human baby and happy mother to sell baby food for children under two.

Baby food marketers also use attractive packaging and ‘free information’, sponsorships and ‘chance’ mentions in other media to create an aura that their products are better than anything a mother can easily provide from home. Cigarette companies regularly sponsor sporting events (for example, Benson and Hedges sponsor cricket).

I consider myself intelligent and immune to ads for any form of tobacco, but I have to confess that I am one of the dupees where baby food is concerned. I fed my son rather a lot of commercial baby food before I realized the error of my ways.

These nutrition facts about apples make them a wonderful summer – and all-year-round – food:
• Apples are 85% water by weight and they are good to have when you are tired or sick. The pectin (a soluble fibre) in apple helps make your stools firm when you have diarrhea. Pectin has this effect because it dissolves in water to form a gel.

• Apples also give you energy from the fructose, or fruit sugar, they contain.

• Apples are a good source (technical meaning: they provide up to 25% of the required daily allowance) of fiber and Vitamin C. They also have some carbohydrate, very little fat, and small quantities of minerals like calcium and iron.

• Apples have antioxidants that fight cancer, allergies like asthma and even lung disease. One study found smokers who ate apples every day were less likely to develop bronchitis. Fuji apples especially have more antioxidants than other apples.

To get the most out of apples, select well-ripened fruits with good coloring. If they are organic apples, eat the skin because the skin contains most of the antioxidants and other nutrients. Cooking destroys some of the antioxidants and minerals, so eat them uncooked. If you juice them, don’t discard the pulp: pulpy juice is more nutritious than clear apple juice.

And last, but hardly the least, apples will stay sweet and firm and fresh in your lunch box or in your bag. Take them for those in-between times when you feel like a bite.

Read more about apples here:

1. Apples are a superfood

2. Eat apples when you are pregnant to lower your baby’s risk of asthma

3. Apples prevent colon cancer

4. Apples reduce the risk of heart disease and diabetes

Let’s talk about what nutrients you can get in a watermelon today – continuing on the theme of the importance of keeping yourself hydrated.

The nutritional value of a typical watermelon comes mainly from the water it contains. Which means it’s a good fruit to have lots of this summer. It also has potassium, which is important for people who are dehydrated because they lose potassium fast (lack of potassium causes the muscle cramps dehydrated people sometimes experience).

Besides, you also a bigger wallop of lycopene (the antioxidant pigment which makes watermelons and tomatoes red) from watermelons than you get from tomatoes. Lycopene from watermelons is more easily absorbed than from tomatoes (which need to be cooked to make the lycopene available). Lycopene protects you from cancer and heart disease.

It also has Vitamins A, C, and B6.

So go get that watermelon and eat it, or juice it and drink it. Enjoy!

Learn more about the watermelon! Go to:

1. Interesting facts about the watermelon

2. Watermelon juice

3. Watermelon for beauty

4. Watermelon – an aphrodisiac

One of the key to keep yourself young and energetic is by ensuring that your intake of anti-oxidants is adequate. Research has shown how they help our body fight damage to our cells or slow them down.

Oxidation is necessary to break down food, but some by-products of oxidation called free radicals are unstable molecules that damage the body. Antioxidants ‘mop up’ the free radicals and protect the cells. Damage from free radicals is a cause of heart disease, diabetes, cancer, eye cataracts, common colds, memory loss and many of the stress related conditions. Antioxidants in our diet reduce the risk of these diseases. Fruits and vegetables are rich food sources of antioxidants.

Here are some important antioxidants and the foods they are found in :

1. Vitamin A and carotenoids. Carrots, papayas, mangoes, milk and eggs.
2. Vitamin C. Citrus fruits.
3. Vitamin E. Green leafy vegetables and nuts.
4. Selenium. Sea foods, oat meal, nuts, whole wheat, and meats.
5. Lycopene. Tomatoes, watermelon, and pink grapefruit.
6. Lutein. Dark green leafy vegetables, spinach, and brussels sprouts.
7. Lignan. Oats, flax, barley, rye.

Antioxidants in their fresh and natural forms have been proven to be easy absorbed and beneficial to the body, but in supplement form their benefits are less clear and their use is more controversial.

To know more about antioxidants and a healthy diet, go to :

 1. Free Radicals and Antioxidants

2. Cherries good for antioxidants

3. Griddle and microwave cooking preserves antioxidants

4. Memory loss after chemotherapy can be prevented by antioxidants

5. Click Here For a free online consultation about your diet

 Watermelons are packed with vitamins, minerals and anti-oxidants. The fruit is tasty and highly enjoyable on a hot summer afternoon. It can be chopped in smaller pieces and eaten or one can have it as juice. Read some very interesting nutrition facts about the fruit -   

· 1)       They are ideal for health, as they do not contain any fat or cholesterol but are high in fiber content and water. The fiber content in watermelon scrubs out toxins from your system leaving your skin healthy and glowing. It serves as a natural enhancer of the digestion system of the human body. ·   

 2)     Watermelons are rich in a phyto nutrient called Lycopene than any other fresh fruit or vegetable. Lycopene – the red pigment that is also present in tomatoes. Lycopene in the diet neutralizes free radicals in the system and reduces incidence of certain types of cancer especially prostate cancer, breast, lung and cancer of the uterus. Lycopene is also linked with reduced risk of myocardial infarction (heart attack).  

 *3)Oranges are not only the fruit that is rich in Vitamin C but also watermelons that have abundance of vitamin C. Vitamin C boosts your immune system and fights against sickness and diseases.  Vitamin C in watermelons is also known to alleviate medical conditions like cataract. So go cool, eat watermelons and boost your immune system right away.  Stay away from sickness and disease the cool watermelon way.  It doesn’t matter whether you cut, slice or juice watermelons but when nutrition matters, watermelons are number one. ! 

*4)Watermelon is robust in vitamin A, which fights off infections. Watermelon has a healing effect on inflammatory conditions of asthma, arthritis, colon cancer, diabetes and arteriosclerosis. There is good news for diabetics; you can enjoy watermelons to the core! 

 5)Watermelon contains citrulline, an amino acid compound, which helps flush out the kidneys and serves as an excellent detox agent.

6)Watermelon is a rich source of potassium*, a mineral indispensable for water balance in every cell. Low potassium levels can lead to muscle cramps. The potassium in watermelons help control blood pressure, diminish the risk of developing kidney stones, osteoporosis and also regulates heart beat.

7)The beta-carotene present in watermelon helps keeps your vision sharp, especially at night. Researchers believe that beta-carotene and vitamin C are capable of preventing heart disease, cancer, and other chronic conditions.   ·           

  NOW, BOOST YOUR ‘HEALTH ESTEEM’ WITH WATER MELONS!

Water Melon Juice

The benefits of using fresh mint leaves in our daily diet is manifold. Here are some of them

• Inhaling fresh mint leaves relieves you from congestion problems, like sinus infections and common cold.

Your teeth becomes white when you chew fresh mint leaves for a while at least once or twice a week.

• Mint leaves eliminate toxins from the body and when included in the diet on a regular basis, eliminates bacteria and fungus  from the body.

Tips to brewing an excellent fresh mint tea

• Drinking herbal mint tea reduces irritated bowel syndromes and cleanses the stomach.

Mint is used in a variety of ways, but the most common is through the brewing of mint tea.Fresh mint tea can be made by pouring hot, but not boiling, water over fresh leaves of mint. When preparing mint tea, it is important that the preparation be covered while it is steeping to prevent the valuable volatile oils from evaporating.
Milk and sweetener can be used optionally.

• The antifungal properties associated with mint help in curing asthma and other allergic conditions.
• Mint helps in getting rid of headaches and migraines.

Mint Leaves

Can pregnant women eat plenty of fish?

Eating fish benefits pregnant women says a study of Dutch mothers and infants. Findings from other studies of women in the U.S. and the United Kingdom provide further evidence that eating fish during pregnancy and longer breastfeeding, lead to better physical and cognitive development in infants as the omega-3 fatty acids found in fish and compounds in breast milk are beneficial to both the mother and for the development of infant.

At 6 and 18 months postpartum, mothers were interviewed about child development markers and asked about their breastfeeding at 6 months postpartum. Prenatal diet, including amounts and types of fish consumed weekly, was assessed by a detailed food frequency questionnaire administered when they were six months pregnant.

During the interviews mothers were asked about specific physical and cognitive developmental milestones such as whether the child at six months could hold up his/her head, sit with a straight back, sit unsupported, respond to sound or voices, imitate sounds, or crawl.

At 18 months, they were asked about more advanced milestones such as whether the child could climb stairs, remove his/her socks, drink from a cup, write or draw, use word-like sounds and put words together, and whether they could walk unassisted.

The children whose mothers ate the most fish during pregnancy were more likely to have better motor and cognitive skills. For example, among mothers who ate the least fish, 5.7% of their children had the lowest developmental scores at 18 months, compared with only 3.7% of children whose mothers had the highest fish intake.

Compared with women who ate the least fish, women with the highest fish intake (about 60 grams – 2 ounces – per day on average) had children 25% more likely to have higher developmental scores at 6 months and almost 30% more likely to have higher scores at 18 months.

Longer duration of breastfeeding was also associated with better infant development, especially at 18 months. Breastmilk also contains omega-3 fatty acids. The benefit of fish consumption was similar among infants breastfed for shorter or longer durations.

In this study, consumption of three or more weekly servings of fish was associated with higher development scores, so in this case the nutrient benefits of prenatal fish appeared to outweigh toxicant harm as women in the U.S. have been advised to limit their fish intake to two servings a week because some fish contains high traces of mercury, which has demonstrated toxic effects.

Therefore, women should continue to eat fish – especially during pregnancy – but should choose fish types likely to be lower in mercury says Dr Emily Oken lead author of the study.” Information on mercury levels in commonly consumed fish is available at the U.S. Food and Drug Administration website (http://www.cfsan.fda.gov/~frf/sea-mehg.html.

Advantages of Eating Fish Foods – Health benefits of  eating fish

Fenugreek leaves and seeds are nature’s gift to mankind. This wonder herb is rich in minerals like Potassium, Calcium, and Iron. The leaves have good dietary fiber and are abundant in Vitamin C and Vitamin K.

One hundred grams of fenugreek leaves comprise only 49 calories and our body easily assimilates it.

Fenugreek leaves add flavor and zest to your cooking and you can add fenugreek leaves to any kind of cooking that involves dal, vegetable, rice, or atta (chapathi flour). Ensure that the leaves are washed well before cooking.

Fenugreek leaves also have exceptional medicinal uses and can be used as a beauty aid as well.

• Anemic patients can consume fenugreek leaves regularly as they are a rich source of iron.

• Fenugreek leaves paste applied on palms and soles alleviates burning sensation.

• A cup of fenugreek leaves decoction added to honey and a teaspoon of ginger powder clears the phlegm and cures cough.

• Fenugreek leaves paste applied on swellings, sprains and burns heals them effectively.

• Fenugreek leaves consumed regularly tones your respiratory system, nervous system, reproductive system and neuromuscular system.

• Fenugreek leaf powder significantly increases the antioxidant system in diabetics.

Fenugreek leaves or Methi as a beauty aid

• Fresh fenugreek leaves paste and coconut milk applied over the scalp is believed to prevent hair-loss, promote hair growth, preserve its natural color, delay graying of hair and make it silky soft.

• A paste of methi leaves mixed with vinegar is good for treating dandruff.

• A pimple and blackhead prone skin when treated with the paste of fenugreek leaves and turmeric, improves the skin tone.

• Fenugreek leaves also has anti ageing properties. Make a paste of fenugreek leaves and add boiled milk to it. Applying this to your face delays the appearance of fine lines and face wrinkles. It not only improves the complexion but also makes one look years younger.

Fenugreek leaves and acne treatment

Fenugreek leaves paste when applied on acne affected area every night and washed away the following morning with warm water prevents fresh breakouts of acne.

A daily glass of beetroot juice can do wonders for hypertension and many cardiovascular diseases, say researchers at Barts and The London School of Medicine.

The study led by Professor Amrita Ahluwalia of the William Harvey Research Institute at Barts and The London School of Medicine, and Professor Ben Benjamin of Peninsula Medical School, may have major implications for the treatment of cardiovascular disease as it has been found that drinking just 500ml of beetroot juice a day can reduce blood pressure by a considerable level.

This study has disclosed that the ingestion of dietary nitrate in beetroot juice, just like in green, leafy vegetables, could eventually result in a decreased blood pressure.

Earlier, this effect of vegetable-rich diets was credited to their antioxidant vitamin content.

It was found that blood pressure was reduced within just 1 hour of ingesting beetroot juice in case of healthy volunteers, with a peak drop occurring 3-4 hours after ingestion. In fact a considerable degree of reduction continued until up to 24 hours after ingestion.

The researchers also displayed that the decrease in blood pressure was because of the chemical formation of nitrite from the dietary nitrate in the juice. This nitrate in the juice is converted in saliva, by bacteria on the tongue, into nitrite.

After this nitrite-containing saliva is swallowed, it is either converted into nitric oxide or re-enters the circulation as nitrite in the acidic environment of the stomach.

The peak time of reduction in blood pressure correlated with the appearance and peak levels of nitrite in the circulation, an effect that was absent in a second group of volunteers who refrained from swallowing their saliva during, and for 3 hours following, beetroot ingestion.

Hypertension is quite prevalent worldwide. It causes around 50 pct of coronary heart disease, and approximately 75 pct of strokes.

While showing nitrate’s importance in cardio-protective effect of a vegetable-rich diet, this research also underlines the potential of a natural, low cost approach for the treatment of cardiovascular disease.

“Our research suggests that drinking beetroot juice, or consuming other nitrate-rich vegetables, might be a simple way to maintain a healthy cardiovascular system, and might also be an additional approach that one could take in the modern day battle against rising blood pressure,” said Professor Ahluwalia.

The research is published in the American Heart Association journal Hypertension.

Cream Of Broccoli Soup

• 1 cup broccoli diced

• 2 tbsp. butter

• 2 medium sized onions, chopped

• 1/4 tsp chopped green pepper

• 2 tbsp. corn flour

• 6 c. chicken soup stock

• 1 bay leaf

• 6 black peppercorns

• Pinch nutmeg

• cream

Chop up the broccoli, saving some of the small buds and flowers for later use. Saute in the butter along with the onions and green pepper. Sprinkle with the flour and stir. Add to the soup stock, along with the bay leaf and peppercorns. Cook for 30 minutes and puree mixture in blender or sieve. Add the nutmeg. Strain the soup from the pulp and return to pan. Add the cream mixture and pour into hot soup. Serve with some of the reserved broccoli buds floating in the bowl.

According to health sources cucumber juice is beneficial for both skin and hair.

Cucumber is rich in silica, a mineral that strengthens connective tissues, like tendons, muscles, cartilage, bones, and ligaments. It is also reported that silica is good for hair growth,complexion,skin elasticity, and fingernails.

It is important to use cucumbers which do not require peeling because you lose much of the silica and other beneficial properties which are in the skin of cucumber.

Cucumber juice for weight loss

Half a glass of cucumber juice and a serving of fresh vegetable salad(carrot,lettuce,spinach with a sprinkle of diced mint and coriander leaves) can cut down on daily calories and also give your body the needed liquid.

Cucumber juice is also low in sugars and carbs and filled with more essential vitamins and minerals than fruit juices.

The ideal cucumber juice recipe

Ingredients

• 1 cucumber

• 1 small to medium clove

• 1 small piece of ginger

• Two or three mint leaves(optional)

• 1 small piece of clove

• 1 spoon honey/palm sugar/jaggery

• Few pieces of crushed ice

This juice recipe is one of the simplest and quickest to make and serves two. Simply wash the the cucumber and chop into pieces . Scrape the skin of ginger and dice into pieces and juice in the mixer with a small piece of clove,ginger and mint leaves.(Mint leaves can also be diced and added while serving).Mix honey/palm sugar or jaggery and serve in tall glasses with ice cubes.

The high water content of this juice driink also makes it a great way to hydrate your body and keep your skin healthy.

The rejuvenating and anti ageing properties of papaya are acclaimed by health experts and doctors.

The papaya is a wonderful source of proteolytic enzymes.A poor digestion leaves the body without the correct nutrients. Papaya used regularly either in tablet or in juice form marks the turning point in the climb back to vitality and good health.

Papain, which is the most important of these enzymes in the papaya, is extracted and dried as a powder for use to aid the digestion, and it is often used as a meat tenderizer, the enzyme partially breaking down the meat fibres – digesting them in fact.

Papaya juice recipe
Ingredients
• 1/2 cup fresh ripe papaya chopped and chilled

• 1 tsp honey

• few icecubes crushed

• 1 pinch pepper powder(optional)

• 1 cup water, chilled

• few mint leaves(optional)
Preparation
• Blend all the ingredients in a juicer until smooth.(Pepper powder and diced mint leaves can be added while serving)

• Pour into tall glasses and serve chilled.

Watermelon juice with mint leaves
Ingredients
• Two cups diced watermelon

• 1 teaspoon honey

• Few mint leaves, diced
Directions
• Juice the watermelon in a juice blender.(Mint leaves can also be juiced along with the water melon chunks)

• Strain the juice and mix the honey

• Place crushed ice in a tall glass

• Stir well and serve

If the mint leaves are not juiced with the watermelon it can be diced and sprinkled on the glass while serving.

This delicious fruit which is high in nutrients and minerals help wounds heal, and removes ammonia and free radicals from the body.

Watermelon juice: Nutrition facts and health facts.

• One 100 ml glass of watermelon juice contains – water 92%, Sugar 8%, Energy app 50 calories. This highly nutritious fruit has the following anti-oxidants, minerals and vitamins.

Anti-oxidants

• Carotenoids (Lycopene, Beta-Carotene, Lutein, Phytofluene, Neurosporene Phytoene) around 7500 mcg.

Minerals
• Potassium

• Magnesium

• Zinc, Calcium, Iron, Sodium

• Phosphorus
Vitamins

• Vitamin A

• Vitamin C

• Vitamin B6

The anti oxidants and potassium rich water melon juice not only prevents you from heart disease and cancer but is a great energy drink that boosts your metabolism and stamina.

Yes, Watermelon juice is highly nutritious – so enjoy and experience mother nature’s goodness in its every drop.

A low-calorie fish fillet, ideal for diabetics!

Number of Servings : 3

Serving Size : 3 fillets

Ingredients

• ½ kg fish fillets (seer, pomfret ideal)

• 2 Tbsp black pepper

• 1 dash ginger garlic paste

• 2 medium sized onions thinly sliced

• broccoli florets 1/2 cup (50gms)

• 1 green bell pepper/capsicum thinly sliced

Nutrition Info

Amount per serving

• Calories: 300 app

• Fiber: 10gms

• Fat and cholesterol: 1.5gms

• Sodium 250 mg

• Carbohydrate 100 gms

• Protein: 60gms app

Preparation Steps

Place the fillet on the foil. Spread the ginger garlic paste over the filet with a small spoon or pastry brush and sprinkle pepper. Arrange the vegetables over the fish.

To microwave, place the filet and other ingredients directly on a microwave safe plate. Cover with plastic wrap and microwave on high for 5 minutes or until done. Remember to turn the fillet halfway through the cooking time for even cooking.

Diet has been recognized as a cornerstone of diabetes management since ancient times.

• If you have diabetes, it is important to interact with your health care team
(Doctor,dietician,physiotherapist,pharmacist,clinic staff etc) on a regular basis.

• Ensure that your treatment plan is producing results. If it is not, ask your health care team to help you change the treatment plan for diabetic control.

• Your family, co-workers and friends can be requested when required.

• Work alongside with your health care team to get the best help to control your diabetes.

• Write down the date and time for your next visit.

• Make a list of questions and concerns you want to talk about at your next visit to your health care team.

• Follow your doctor’s advice on diet and exercise diligently.

• Last but not the least you should be able to get insurance to help you pay for diabetes medication.

A healthy diet for diabetes is a diet, controlled in carbohydrates, salt, calories, fat, and sugar. A healthy diabetic diet is also one, which controls your blood sugar and is good for everyone.

The amounts of fat, carbohydrate and protein that you eat impacts your blood sugar levels, so ensure normal blood sugar levels by using the following four keys.!

• Make healthy food choices,

• Eat regularly without skipping meals,

• Exercise regularly, and

• Take the medicines your doctor prescribes.
A Good Diabetes Meal Plan
• Keep portions reasonable.

• Eat plenty of fruits and vegetables,

• Keep fat and sugar consumption down,
Additional guidelines to remember:
• The best way to ensure that you are eating plenty of fruits, vegetables, lean meats, nuts and other forms of protein such as low fat dairy products, and whole grains/cereals is to have a colorful spread.

• Choose foods high in fiber such as fruit, cereal and whole grain breads,. You need 20 to 40 grams of fiber per day.

• If you are overweight, losing 5%-10% of your body weight could help improve your health. Maintaining a healthy weight is very much essential.

Watch out your portions.

• Eat about the same amount of food each day. Eat only the amount of food in your meal plan.

• Do not skip meals.

• Distribute meals three to five hours apart.

• Eat meals and snacks at regular times every day.

• If you are taking a diabetes medicine, eat your meals and take your medicine at the same times each day.

Ingredients for 4 servings

• 250gms chicken cut pieces

• 250ml Water

• 3 Celery stalks with leaves

• 2 spring Onions

• 1/2 ts freshly ground Pepper

• 1/4 ts Cumin seed

• 1/2 c Finely chopped carrot

• 1/2 c Green beans cut, fresh

• Chopped fresh parsley

• 1 tb Salt

Remove skin and bones from chicken, discard.

Cut chicken into bite-sized pieces, set aside.

Place chicken pieces, water, a portion of celery leaves and cut onion in a large saucepan.

Cover saucepan and bring to a boil; reduce heat and simmer 1/2 hour-45 minutes until chicken is tender.

Remove chicken. Strain broth into bowl; chill until fat sets on top. Remove fat.

Return broth to saucepan. Chop reserved celery stalks, add to broth with chopped onion, carrot, parsley, barley, lemon juice, seasonings. Cover and simmer 20 min.Add fresh green beans and chicken; continue cooking 15 min or until beans are tender. Serve in soup bowls.

 Low carb snacks are easily digestible and will cause tryptophan in your blood to enter the brain, where it is metabolized into serotonin. Elevated serotonin will improve your mood within 20 to 30 minutes.

Whole wheat bread sandwich

A slice of whole wheat bread smeared with mint chutney(optional) and topped with a slice of cucumber, tomato and onion is the best bet to pep up your mood on a dull afternoon.

Easy to make ‘Chick pea sundal’

1. Soak 2 cups of chickpeas over night.

2. Wash and drain carefully, then cook for about an half an hour to 40 minutes in adequate water until the chick peas become soft enough for you to squash between two fingers.

3. Add necessary salt and freshly ground pepper. Serve yourself in a small 50ml cup.

Make sure that your stomach is empty and that you eat no protein between meals. These snacks can be had about 3 or 4 hours after each meal and about 1 hour before your next one.

The moisturizing property of watermelon helps smooth your skin and that is why, the fruit finds its use even during winter. Skin blemishes are effectively reduced by Watermelons.

The fruit is rich in Vitamin A, B and C, which keeps the skin fresh, hydrated and radiant. The acids present in watermelon help exfoliate the skin. Moreover Omega 6 and Omega 9 essential fatty acids are present in the fruit, which are highly beneficial for the skin.

The seed oil of watermelon is also considered beneficial for your body and skin. The seed oil easily penetrates the skin and dissolves the sebum buildup.

Winter skin care with Watermelon fruit pack

Ingredients: (fruit pack)

• Watermelon: A few pieces

• Ripe banana: 1/4 cup

• Ripe papaya: 1/4 cup

• Honey 1 table spoon

• Saffron ( kungumapoo): A few shreds subject to availability.

• Oats: 1/2 cup

Method:

Mix all the fruits together and mash them to a pulp. Pour honey on it and leave it for half-an-hour. Then wash your face and apply the paste on your face. Leave it for 1/2 an hour. Then wash your face and massage the oats in circular motion to exfoliate. Wash your face completely and wipe with rosewater.

The fruit pack lightens your complexion and makes the skin to glow.

All the ingredients mentioned above are easily available in Nilgiris, Food World and other shops.

Let your skin glow radiantly with watermelons this winter

Watermelon interesting beauty facts

The Watermelon Health Facts

Food in its natural form is endowed with high nutritive value. No wonder, raw food which includes fruits, nuts and vegetables is fast becoming a hot favorite. Moreover, there is nothing to beat its ease of cooking or its flavor, which is way ahead of cooked food. One need not add sugar and spice; hence it is a great buddy of the digestive system.

What happens when we cook fruits and vegetables?  

Heating cuts the vitamin content of food, while also destroying proteins and fats. The very enzymes that aid digestion are also destroyed in the process.

Why go for raw food?  

Health reasons  

• High nutrition
• Great balance of nutrients, fibre and water
• Less oil and fat
• Protective benefits –cuts the risks of chronic diseases like cancer and heart disease
• Strengthens defensive mechanism against cold and flu
• Bid good bye to indigestion, gas, acidity and constipation
• Helps maintain weight, a boon for those who want to shed weight
• Natural body cleanser

Other Reasons 

• Preparation time for raw food is much less than that of cooked food
• Less time and effort to clean up work area
• Raw food is pocket friendly
• It is environment friendly too – when food is cooked, carbon dioxide is released into the environment

The National Institutes of Health has recommended the consumption of at least five servings of fruits and vegetables a day, for all round health.

These are good enough reasons to reach out for raw vegetables, fruits and nuts instead of snacking on fried food, and opting for the salad bar for lunch, as raw foods are a package to good health.