Chia Seeds - The Miracle Sponge

Ever wonder how much health benefit the transparent grey coloured soft balls have?

Chia seeds deliver a massive amount of nutrients, Chia as the name suggests means strength. They are born from the plant Salvia Hispanica, a plant related to mint. A staple food in the history, is now recognized as today's superfood.

Not getting carried away by the size, let’s get its facts straight:

30 grams of Chia seeds contain 12 grams fiber, 8 grams of fat, where 5 grams are the omega 3 which makes most of its fat healthy calcium 191 of RDA. Magnese and Magnesium are both 30% of RDA. They also have vitamin B1, B2, B3, Zinc, and Phosphorus.

So thus 30 grams of small amount gives only 135 calories with one gram of digestible carbohydrate. They are one of the best sources in the food kingdom, of several important vitamins. Chia seeds are organic food and free of gluten.

Another noticeable fact is their high amount of antioxidants. As we are aware a decent amount of chia seeds can fight the production of free radicals which contribute to aging and diseases by damaging the molecules in the cells. Another good news is that 30 grams of Chia seeds has 13 grams of carbohydrates, out of with 12 grams are fiber and is not digested by the body. So, the actual carb content is only 1 gram making it a low carb food. Due to its fiber, Chia seeds have an ability to absorb 10 times their weight in water expanding in the stomach.  Due to this, there is fullness in the stomach, which can help one eat lesser calories.

Chia seeds have essential amino acids, so our body uses them fully. It’s a great source of protein for vegetarians. They get the star point for being beneficial in weight loss. It can be even called the vegetarian fish due to its omega 3 fatty acids contents.

Rat studies have shown that Chia seeds can increase HDL, lower triglycerides and reduce insulin resistance.  Chia seeds are an excellent source of calcium, making it bone friendly food. Chia seeds itself has a bland taste so can easily adapt the food they are put into use them in yogurt, milk, coconut water, porridge, puddings, vegetable, and rice dishes to increase the nutritional value.

Foods that heal: Bottle Gourd

This vegetable and its juice are extremely beneficial for health. It is low in calorie, high in water content, high in fibre, very low in fat and cholesterol. It has iron and vitamin C.
It is suitable for hypertensive patients because of its high potassium content. Per 100 gram of it contains 85 mg of potassium.

Bottle gourd, being alkaline in nature, helps in reducing the acidity of urine and has a cooling effect in summers. Its water content keeps the body hydrated. No doubt its a favourite vegetable in the summer season. Consuming its juice has lots of health benefits. If the liver is inflamed due to any condition, it helps the liver to come back to its normal condition. The juice is very healthy for the heart and high blood pressure, thus a cardio tonic. Nothing like an organic bottle gourd.

How important is chewing food

todays world of multitasking, one eats for the sake of eating but forgets to CHEW.

We all love to take care of our health and want to know all about healthy foods. The idea is to ingest the right food and become more healthy. Sure, why not.
Eating healthy is the correct way to take care of the body. But wait a minute, are you chewing your healthy food? Well, maybe no.
Are you always in a hurry while eating? There is a great possibility that in todays world of multitasking, one eats for the sake of eating but forgets to CHEW.
We watch TV, do computers, have meeting, play board games, chat on phone... all while eating. Yes true, and at the same time forget to chew the food. 

Chewing food correctly is important for the health of the digestive system and thus avoid many health problems. The process of chewing food is called mastication. The process of digesting food starts in the mouth. Our salivary glands release an enzyme called ptyalin by chewing. The sugars ie. the carbohydrates starts splitting here into simple sugars before entering the stomach. So no chewing food means the food directly entering the stomach without starting the digesting process and thus one suffers from gas, bloating or diarrhea. If food is not chewed properly then the large pieces of food have to stay back longer in the stomach hence the growth of bacteria increases creating uneasiness or stomach infections. Also not chewing food lets the big particles enter the stomach and due to this there is less absorption of vitamin and minerals during its passage in the gut. Accumulation of unbroken food in the teeth increases plague formation further promoting cavities. Inadequate chewing can lead to constipation, acid reflux, and heartburn.

Weight gain sometimes due to eating fast without chewing can make a person not realize the amount of calories he/she is eating. So crush and churn the food before gulping it.

Researches suggest to chew the food 20 times to get rid of the above problems, but the fact remains that we chew it just 6 times .

So before you decide how much healthy food to eat, know how to correctly eat and remain healthy by avoiding un-necessary health issues.

Water and Health

The saying goes correctly here that we don’t value what we have in abundance and is free of cost. And one big example is of water.  Mother earth has given us water in abundance.

How many of us drink water in the required portion, may be just a handful.  Doubtless if the body is well hydrated then one deals with much lesser health issues.

First lets check if we are dehydrated or not. Thirst is not a fool proof sign of dehydration as the weather and activity level can interfere, so if you are not thirsty ,does not mean that you are not dehydrated and don’t require water. Some signs of dehydration are fatigue; headache, mood swings and severe dehydration can cause mental confusion. Researches say that dehydrated people score low in reasoning tests and have difficulty in concentration.

In fact dehydration sometimes sends body wrong signals of hunger and in response body gets more prone to sugar cravings.  On the other hand staying well hydrated sends the body signals of feeling full, as the satiety level is influenced by the stomach. Drinking water can curb the appetite.

Dehydrated body can cause dry mouth; means there is less saliva production. Saliva keeps the mouth naturally fresh by rinsing away odor causing bacteria and food particles, where as dry mouth from dehydration lets debris built up in the mouth surface contributing to foul smell. So next time your mouth smells, can be due to less intake of water.  To avoid bad breath, keep sipping water through out the day, keep snacking on hydrated fruits.

Dehydration plays an important role in the quality of skin. Due to less moisture the skin can get flakey, dull, can have fine lines and dark spots. Even if one has an oily skin, that does not mean it is healthy. In fact then the skin is prone to breakouts. As the oil glands try to make up for the lack of moisture. Keep the skin glowing by drinking a large glass of water before consuming tea & coffee. Avoid long hot showers which dry the skin further. Dehydration is also associated to headaches. Low blood pressure means less blood and less oxygen carried to brain cells.  The vessels in the brain widen to try to increase the flow, this triggers the headache, drinking enough water may prevent headache.

A good way to judge whether we are well hydrated. Check the urine. If the urine is pale yellow, means you are well hydrated, if it gets more yellow means you need to drink more water. Dark yellow to orange urine indicates severe dehydration.

The ideal advice is to drink eight glasses of water per day. Though many a times the amount of water needed by the body depends on health, activity levels, 2.2 liters of water i.e. nine glasses keeps a healthy adult well hydrated.

So the trick to drink more water. If you force yourself to drink more water even for a week, you will start felling the change in your body like more energy, less confusion, better physical activity, a feel good factor. These signs are self encouraging. Many times water helps your muscle contract, lubricates the joints and makes it easier for the brain to process information. People who drink more water consume less calories, salt, fat and sugar.

Use tricks to keep yourself motivated to drink water. Match a glass of water to every cup of tea or coffee. Even if its soda or sparkling water, try to increase your intake.
On a funny note play a drinking game with yourself means drink water whenever you check social media.  Keep your water bottle visible through out the day, sip while watching TV.
Old people and young children have weak thirst response. They should learn to be proactive. Keep colorful favorite cartoon glasses for children.

Another good trick would be squeeze few lemons adding leaves of mint, some cumin seeds. Add water n run in a blender. Freeze in cubes. Every time you drink water and you feel tasteless, add a cube and drink, so you also get additional antioxidant with every glass.

Making a jar of thin butter milk and drinking it through out the day adds up to the liquid intake of the body. Eat water rich fruits and vegetables like cucumber, zucchini, tomatoes, watermelon, and carrots. After a work out, cool down with cucumber and watermelon slices. Eating these whole foods can replace the vitamins, amino acids and water loss from the cells. Crush mix fresh fruits in a jar and keep in the fridge to make whole days healthy drink, this way the sugary drinks can be avoided.

Live a healthy life, along with a glowing skin and a healthy mind and body with a free of cost measure, drink water often.

FEW FACTS ABOUT THE POTATOES

Yes they are high in starch, means they get digested quickly and can raise blood glucose levels, so why skip the potatoes and its nutrients for the same reason.

A good idea is to combine it with fiber so their digestion gets slowed down and there is no spike in blood glucose levels hence becomes diabetic friendly. So add all kind of vegetables to it in good amount . To make it an ideal balanced meal add a portion of protein like chicken, meat, fish or eggs.

Another myth is that potatoes are high in calories. No, not really. An average potato has around 150 calories, which is normal. In fact the calories are added the way it is cooked. As the most popular way is french fries and deep frying of potato chips.

Potatoes contain acrylamide. This is a toxic substance found in starchy foods only when they are cooked and processed in very high temperature. It is supposed to cause cancer in lab animals. But nothing has been proved in humans yet. Frying potatoes for long time can result in more acrylamide.

Potatoes are not a no no food for diabetics or obese people. What matters here is the amount consumed and its  cooking method.

So enjoy your share of potatoe in right amounts and correct cooking methods

THE MYTHS AND FACTS OF POTATOES

For years potatoes have been living a love hate relationship with health and diet.
This root vegetable has always in controversy for its so satisfying taste and its connection with obesity. Let us know about its factual detail.

Potatoes are high in starch. The myth that soaking or rinsing them removes their starch is not true.  A typical potato is 20 % starch and the remaining part is water with some minerals, protein, vitamins, some amino acids and organic acids which give potato its typical flavor.

Potatoes are high in potassium and vitamin C. The skin adds to the fiber. Not all potatoes are same, white potatoes are highest in starch. In fact they have a very smooth texture and are highly used for baking dishes. Yellow and red potatoes have little less starch comparatively.

Potatoes are carb rich, energy providing and have little fat. It is low in protein, high in vitamin C and rich in several B vitamins. Calorie in boiled potato is 80 to 90. Being high in potassium they help in lowering the blood pressure. They also benefit in muscle and nerve function.

Sweet potatoes have a lot of benefit. They are high in vitamin B6, C and E, keeps the heart healthy, high in fiber so regulates blood sugar, has antioxidant and is good for hair and skin, helps in weight loss and boosts immunity.

Skin, Food and Antioxidant Relation

As the saying, reap what you sow; means you get as much, as much you put in.  Same theory goes on the skin too. The skin will exactly show what you have eaten. A healthy pink looking skin indicates good health surely followed by good diet.

Let us understand the theory of antioxidants and free radicals and how they correlate with the condition of the skin. Our body, by the result of metabolism and continuous working produces free radical in a limited number constantly. Atom or molecules always have a paired set of electrons. Free radicals are the atoms or molecules having impaired electrons. That particular electron always looks for another electron to be paired with. It can go to the neighbouring molecule to snatch an electron to be paired for itself, leaving that molecule to become a free radical now and this chain process goes on. A series of the molecules involved in this process are affected to make that particular section of that body unhealthy. It can be skin or any another of them.

So now the chain reaction of borrowing an electron, creates havoc in the living organism. It is estimated that such a chain reaction can trigger 10 Billion molecules per second. 

Free radicals are a result of:
·      Diet
·      Smoking
·      Stress
·      Alcohol
·      Drugs
·      Sunlight
·      Air pollution
·      Inflammation

With such factors, free radicals form spontaneously.

Whenever the body’s immunity is low, it is prone to the attack of virus and bacteria very often. These organisms live in the human body on oxygen. The more oxygen they use to survive, the more free radicals are produced as a result of their metabolism.
Till a limited number free radicals are good for the body, as they help the immune system to eliminate the unwanted virus, which produce illnesses. But if they are too much in their number, then the problem arises affecting the skin and other organs.
Free radicals destroy the cells of the affected organ by damaging their cell membrane, as a result taking away the nutrients and leaving the cell weak. They also weld molecules together like putting handcuffs on then, so they don’t perform to their maximum capacity.

Now comes the role of antioxidants. They enter the body, lend the extra electron to the free radical and thereafter in return become a weak free radical itself, which cannot harm the body. So now the original free radical has become an antioxidant, as it has got that extra electron, ready to favour the body with good health. Free radicals are available to the body in two ways, i.e., by diet and by supplements. The body cannot produce antioxidants, so they must come from the outer source. The major antioxidants are Vitamin A, C & E.  

Foods containing Vitamin A are:
·      Asparagus
·      Broccoli
·      Beets
·      Carrots
·      Bell Pepper
·      Kale
·      Mangoes
·      Peaches
·      Pumpkin
·      Spinach
·      Sweet Potatoes
·      Watermelon
·      Tomatoes

Foods containing Vitamin C are:
·      All Berries
·      Broccoli
·      Sprouts
·      Kiwi
·      Mango
·      Orange
·      Papaya
·      Tomatoes
·      Red, Yellow, Green peppers
·      Vitamin E
·      All nuts
·      Sunflower seeds
·      Flax seeds
·      All Fishes

Other antioxidants are Zinc, which is found in beans, nuts, red meat, fortified cereals and whole grains. Selenium, is found in, tuna, poultry and fortified grains. Quercetin is a phytochemical found in onions, teas and apples. Other antioxidants are Flavonoids found in chocolates. Resveratrol in wine. And, Lycopene in tomatoes. Eat foods rich in all the above. Yoghurt prevents wrinkles.

Natural bleaching agents for application on the skin are:
·      Lemon juice
·      Potato juice
·      Tomato juice
·      Curd

You can apply the on the affected dark spots.

Green tea and its benefits

An interesting fact which is not commonly known is that all teas come from the same plant known as Camellia Sinensis. The way a tea is processed makes it green or black.

Caffeine content is in different proportion in both the teas. Green tea is low in caffeine, so if you want to feel fresh and energetic in the morning then choose black over green. Where as during the day if you want to relax over a cup of health drink then green tea is perfect. Remember if you add milk to any of the teas, then the effect is not the same. Milk reduces the effect of caffeine to a great extent.

When it comes to antioxidants then both the teas are winners. This quality helps in preventing cancer, though green tea is still higher in antioxidants. The absorption of antioxidant is affected by the milk present in it. EGCG is a type of flavonoid present in green tea which regulates the gene activity in cancer cells and can even halt the growth of cancer cells.

The fluoride content of these teas is good for the bone and teeth health. Black tea if made with tap water gives high fluoride. Again here if milk is added the fluoride value weakens.

This drink is heart friendly as the ECGC content creates a lining along the blood vessel to reduce the stress. Black tea improves the working of blood vessels making the cardiovascular system work more smoothly. Both the teas are helpful in reducing the bad cholesterol from the blood, though milk tea does not support the same.

So enjoy the tea that suits your personally.
Green tea not more than 6 cups and black tea not more than 3 cups. To enjoy the full health benefits, add to them a dash of cinnamon and ginger.

Brewing the tea correctly requires 2 gram of tea per 100 ml of water or 1 teaspoonful of tea leaves per 150 ml water. Brewing the tea too hot and too long will result in bitter taste due to the release of extensive amounts of tannins.

One can keep adding water to green tea leaves
until the flavour degrades.

One cup of green tea contains just one calorie
with a caffeine content of `12 mg.

Enjoy this health drink by adding honey and lemon
for a refreshing flavour.

"So enjoy the tea that suits your personally!"

FRUITS FOR WEIGHT LOSS AND BEAUTY

Fruits are extremely beneficial for good health. Few body conditions allows one to eat them in less quantity, otherwise fruits never overload the body with extra digestion work, keeping the body less stressed.

Fruits are packed with nutrients, antioxidants, fibre and potassium and all these are very useful to the body compared to many foods overloaded with calories. Fruits are low in calories, help in weight-loss and at the same time filling. But at the same time it wont be correct to live only on fruits and miss out other important foods to give our body the right balance.

Let's discuss few fruits and their benefits.

BANANAS

There is a myth pertaining to this fruit that it is fattening. Infact bananas are full of vitamin B6, Potassium and Fibre thus help in reducing the risk of heart disease. If we consume one banana a day, we need not worry about weight gain.

POMEGRANATE

Its red juice is full of polyphenol antioxidant. It reduces the LDL in the blood thus is heart healthy. It removes toxins from the body and improves the blood flow.

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PAPAYA

This is one fruit which is full of health benefits. It has an enzyme called papain which helps in digestion. It has fibre, vitamin C and carotenes.

BLUEBERRIES & STRAWBERRIES

High in antioxidant, consuming blueberries keeps the fat cells from accumulating in the body thus aiding weight loss. 

Eating strawberries produces a hormone known as adiponectin and leptin which increase metabolic rate helping in fat burning property. They are also anti inflammatory healing internal injuries.

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GRAPEFRUITS

This highly fibreous fruit is helpful in fat burning. Consume it during breakfast for full benefits.

KIWI

This fruit with sweet and sour flavour is full of vitamin C and antioxidants. The black seeds within are insoluble fibres aiding to no constipation.

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APPLE

This fruit is low in calorie and high in fibre. It contains vitamin, minerals and iron, also helps in slimming down the body.

PEAR

It is one of the most fibre rich food. It lowers cholesterol, lowers blood pressure, is an energy booster, prevents aging, boosts immunity, balances hormones, improves bone health, regulates bowel movement and reduces constipation.

So if you want to look healthier, lose weight, feel fresh then incorporate fruits in our daily diet.