NUTTY CRUNCHER – ALMOND

Almond is a very nutritious nut. Almonds contain the most nutrients in comparison to all other nuts, which is why they are regarded as the king of nuts. Almonds are high in protein, dietary fiber and healthy fats. It is a rich source of vitamin E, calcium, phosphorous, iron and magnesium. It also contains zinc, selenium, copper and niacin. 

You can eat almonds directly as a quick and healthy snack, or put it in your milk shakes or mix it with fresh fruits and vegetables to make a detoxifying drink, preferably eat it empty stomach to ensure absorption of their nutrients. You can soak them in water overnight and eat in the morning. You can also garnish various dishes with crushed almonds.

Almonds health benefits include the fact that they are rich in all the elements which are essential for the human body. 

PROTECTION AGAINST DIABETES: Normally, the levels of sugar in the blood tend to rise after eating high glycemic foods such as potatoes. However, eating almonds along with such foods controls the spike of blood sugar that occurs after eating carbs. 

PREGNANCY: Almond nutrition includes folic acid or folate, a B-vitamin that can reduce the chances of birth defects in babies and is also good for making red blood cells. Folate also protects the heart from cardiac problems like stroke and heart attacks.

WEIGHT LOSS: Studies indicate that people who eat almonds regularly are at a lower risk for gaining weight, in spite of the fact that almonds are quite high in calories. Munching on almonds in lieu of unhealthy snacks can help reduce fat in the abdominal area thereby reducing the size of the waist. Moreover, because almonds are very high in fiber, protein and mono-saturated fat, they can help you feel full for a longer time. This is one of the most well known soaked almonds health benefits. 

GOOD FOR BRAIN: Almond helps in development of the brain and enhancement of memory. Phenylalanine, a brain-boosting chemical present in almond, aids healthy development of our cognitive functions. Almond induces high intellectual level and has been considered as an essential food item for school children to senior citizens. 

REGULATES CHOLESTEROL: Almonds are a good source of monounsaturated fats and some polyunsaturated fats which help to lower the low-density lipoprotein ( LDL or "bad" cholesterol). A handful of almonds every day can lower your bad cholesterol level by 8 to 12 percent.

KEEPS THE HEART HEALTHY: Mono-saturated fat, protein and potassium contained in almonds are good for the heart. Vitamin E acts as an antioxidant and reduces the risk of heart diseases. The presence of magnesium in almonds helps to avoid heart attacks. Almonds help reduce C-reactive protein which causes artery-damaging inflammation. Almond is also a source of folic acid. They therefore help to reduce the level of homocystein, which causes fatty plaque buildup in arteries.

SKIN AND HAIR CARE: The benefits of almond for skin care are well known, and hence a massage with almond oil is often recommended for new born babies. Almond milk is also added in some soap as almonds help in improving the complexion of the skin. Almond oil for hair also works wonders as it provides best of nutrients required for the growth of hair. 

IMPROVES BLOOD CIRCULATION:  Almonds are high in potassium and low in sodium, both are factors that regulate blood pressure. The high level of magnesium in almonds has a very positive effect on our arteries and veins and helps to improve the overall flow of nutrients through our bodies. It also contains iron, which helps carry oxygen to all of the body's cells and organs.

PREVENTION OF CANCER: One of the other almond health benefits is that it contains laetrile or amygdaline which is known to be an anti cancer nutrient. Being high in natural fiber, it improves the movement of food through the colon, thereby preventing colon cancer. It is an excellent source of vitamin E, phytochemicals and flavonoids which suppress the growth of breast cancer cells. It is also rich source of boron which helps to prevent prostate cancer.

PREVENTION OF CONSTIPATION: Almonds are rich in fiber. Like most other fiber rich food, almonds also help in preventing constipation. Make sure you drink good amount of water after eating almonds.

BOOSTS ENERGY: The presence of manganese, copper and Riboflavin helps in energy production. 

STRENGTHEN OUR BONES: They are a very good source of calcium which prevents osteoporosis and strengthens the bones, teeth and muscles. Also rich in phosphorus, manganese, magnesium and calcium, these minerals maintain bone density. 

Almond is a good source of vitamin E. Vitamin E is an antioxidant, which can reduce the chances of cataract, cardiac diseases and cancers. Vitamin E is also good for building healthy tissues and blood cells.

Almonds contain iron, which helps to carry oxygen to the organs and cells.

The zinc in almonds helps to heal wounds and is good for the protein metabolism. It is believed that zinc is beneficial for the development of the reproductive system.

The copper content in almonds can oxygenate various parts of the body and can keep the nerves, blood vessels and bones healthy. Copper can reduce the chances of cardiac diseases.

Magnesium in almonds is good for the bones, muscles and for maintaining the balance of potassium and calcium in the body. They also regulate the body temperature.

NOTE: But just like any other food, even almonds have their cons. They contain oxalates and excessive oxalates can cause crystallization. So people having kidney or gallbladder problems should avoid eating almonds.

AMLA - A WONDER

THIS TINY BERRY IS BELIEVED TO BE THE MOST POWERFUL REJUVENATING AGENT KNOWN TO MAN. 

Amla or Gooseberry is the most potent natural source of Vitamin C. In fact, this tiny fruit has as much Vitamin C as two oranges. Vitamin C, when taken in the form of supplements, is not always easily absorbed. But when you eat an amla berry, the Vitamin C present is easily assimilated by body. The fresh fruit contains more than 80% water, protein, minerals, carbohydrates and fiber. It also contains many minerals and vitamins like Calcium, Phosphorus, Iron, Carotene and Vitamin B Complex.  So the next time you think of reaching for a supplement, think again and reach for an amla berry instead. 

HAIR CARE: Amla is used in many hair tonics. It enriches hair growth and hair pigmentation. It strengthens roots of hair, maintains color and luster. Eating fresh fruit or applying its paste on hair roots improves hair growth and color. Amla oil is very popular in India as it serves as very good hair growth boosters thereby preventing hair lose. Massaging the head with amla oil, induce sound sleep and is good for hair.

EYE CARE: Taking amla juice with honey is good for improving eyesight. It improves nearsightedness and cataract. It reduces intraocular tension.

DIABETES: Amla contains chromium. It has a therapeutic value in diabetics. Indian Gooseberry or Amla stimulate the isolated group of cells that secrete the hormone insulin. Thus it reduces blood sugar in diabetic patient.

HEART DISEASE: Gooseberry strengthens heart muscles. So heart pumps blood flawless throughout the body. It also strengthens the lungs.

INFECTION: Due to its antibacterial and astringent attributes the Indian Gooseberry protects against infection. It improves body resistance.

DIARRHEA AND DYSENTERY: Due to its strong, cooling and laxative properties Gooseberry is useful for remedies for diarrhea and dysentery. It is a great relief for gastric syndrome and hyperchlorhydria (burning sensation in abdomen). It ensures better digestion of food and also balances stomach acid. 

IMPROVING APPETITE: Consuming Gooseberry powder with butter and honey before meal improves appetite. It helps in balancing Nitrogen level and thus increases weight in a healthy way.

ANTI AGING: Amla prevents health related hyperlipidaemia through attenuating oxidative stress in the ageing process. It helps in fighting free radicals that are responsible for ageing and cell degeneration.

DETOXIFICATION:  Indian gooseberry acts as a body coolant and also flushes out toxins from the body and improves defense mechanism of the body. Regular use of pain killers, antibiotics and medication, regular intake of alcohol, all cause toxin build-up in the liver. Amla helps strengthen the liver, and rid the body of these toxins. It thus helps purify and clean the blood.

Amla regulates elimination and enhances fertility.

Amla has been found to increase vitality and improve muscle tone. 

Amla improves immunity and adds to the physical strength of an individual.

Indian gooseberry is said to help in the treatment of hemorrhage, menorrhagia, leucorrhoea and discharge of blood from uterus.

Amla increases hemoglobin, red blood cell production and in turn, strengthens teeth and nails.

Weakness of body, spirit and mind shall be dispelled by taking fresh amla juice in between meals. Indian gooseberry is associated with fortification of liver and nourishment of the brain, resulting in better mental functioning.

It is also used as remedies for fever, indigestion, constipation, insomnia, sun burns, sun strokes, anemia, urinary problems, respiratory problems, cerebral, gastro and cardiovascular illness. Gooseberry lowers cholesterol level.  So the Indian gooseberry or Amla as a fresh fruit or juice or in dried form is much good for your health.

PINEAPPLE

PINEAPPLE IS LOADED WITH VITAMINS AND MINERALS

The obvious benefits of pineapple are all the vitamins and minerals the fruit is loaded with. Its nutrients include calcium, potassium, fiber, and vitamin C. Pineapples are also a good source of vitamin B2, B1 and A. In addition it is low in fat and cholesterol.

The benefits of pineapple can be achieved through eating fresh, canned, or frozen pineapple or by drinking its juice. For increased effectiveness, pineapple should be eaten between meals without other food.

Pineapple is also an excellent source of manganese, a mineral essential in some of the enzymes necessary in the body for energy production. It also has very good amounts of thiamine (vitamin B1) which is also important in these energy producing enzymes.

PINEAPPLE STEMS

There are even some beneficial molecules hidden in the stems of pineapples, Australian research has found. These molecules have been seen to act as a defense against certain types of cancer. The types of cancer benefited by these molecules are ovarian, breast, lung, and colon and skin cancer.

A nutritious fruit, the pineapple features in diet plans for cancer patients. It has manganese, sulphur, chlorine, sodium, potassium, magnesium, iron, phosphorous, calcium, proteins and carbohydrates.

PINEAPPLES CAN PREVENT MACULAR DEGENERATION

Pineapple has been shown to be important in maintaining good eye health and helping to protect against age-related eye problems.

PINEAPPLE STRENGTHENS BONES

One of the benefits of pineapple is that it helps to build healthy bones. Pineapples are rich in manganese, a trace mineral that is needed for your body to build bone and connective tissues. Just one cup of pineapple provides 73% of the daily recommended amount of manganese. The benefits of pineapple can affect the growth of bones in young people and the strengthening of bones in older people.

DYSPEPSIA (CHRONIC DIGESTIVE DISTURBANCE)

Pineapples have anti-inflammatory qualities and digestive benefits. The pineapple fruit has bromelain in the core and in the stem. It is one of the most remarkable nutritional features. Bromelain has protein digesting properties, which keep the digestive tract healthy. This compound can also reduce the chances of tumor growth, inflammation and coagulation of blood. Bromelain can neutralize fluids, so that these aren’t too acidic.

Pineapples are rich in vitamin C, which is a water-soluble antioxidant that protects the aqueous areas of the body from damage caused by free radicals. These free radicals can form plaque deposits in the arteries, which can lead to heart problems and atherosclerosis. Free radicals can also cause colon cancer, joint pain and arthritis. But with a vitamin C rich diet, which includes eating fruits like pineapples, can prevent these diseases.

Pineapple has been thought good for heart conditions and indeed should not be used by people with hemophilia or by those with diseases of the kidneys and liver. This is because it seems to reduce the time taken to coagulate the blood - which is why it can be useful for heart patients.

Vitamin C in pineapples can boost the immune system and prevent flu and common cold.

Due to its high vitamin C content, pineapples are good for your oral health as well. Vitamin C can reduce your risk of gingivitis and periodontal disease. Vitamin C also increases the body's ability to fight invading bacteria and other toxins that contribute to gum disease.

Pineapple could be useful for women suffering from painful periods. Choose ripe fruits of good colour, pineapples do not become sweeter on storage if they are picked green. This is because the starch in the stem is taken up into the fruit and converted to sugar only at the final stage of ripening.

Pineapples have anti-inflammatory qualities and are good for people suffering from gout, carpal tunnel syndrome, rheumatoid arthritis, injuries, surgeries and osteoarthritis.

Bromelain in pineapples can dissolve extra mucus and is good for people suffering from sinusitis, pneumonia, bronchitis and asthma. Juice extracted from pineapples is good for sore throats.

It regulates the gland and found to be helpful in cases of goiter (enlargement of the thyroid gland).

Catarrh (secretions from mucous membranes).

High Blood pressure.

Fresh pineapple juice is also used in removing intestinal worms.

Fresh pineapple juice has been used to combat diphtheria and other infections of the throat or other parts of the body.

Prevents nausea (includes morning sickness and motion sickness.

Constipation.

TEN TIPS TO LOSE SOME WEIGHT FOR RUNNERS

To lose 10 pounds of body fat a year, you need to eat 100 calories less per day. Cutting too many calories from your daily intake will sap your energy level and increase your hunger, making you more susceptible to splurging on high-calorie foods.

Don't skip breakfast. Eat within two hours of waking.

In fact, eat more breakfast than you think you should. Trade in some of your dinner calories for more calories at breakfast.

Don't allow yourself to get hungry. Eat at least every four hours, and split a meal in half to make sure you properly fuel up pre- and post run. For example, eat part of your breakfast before your morning run (a banana) and the rest of your breakfast afterward.

Eat at least three kinds of food each meal from these four categories: breads, cereals, and grains; fruits and vegetables; low-fat dairy and soy; and lean meats, fish, and nuts. Breads, cereals, and grains should be the foundation of each meal, with protein as an accompaniment.

Shoot for a gradual loss of body fat. You're more likely to put the weight back on (and more) if you drop weight too quickly.

Liquid calories add up fast and can lead to weight gain. Minimize the amount of sodas, juices, store-bought smoothies, sports drinks, coffee drinks, and alcohol you consume.

Eat closer to the earth, enjoying fruits, vegetables, and whole grains. Minimize the amount of processed foods you eat; they tend to offer less fiber and are less satiating.

If you can't resist fast food, ask for nutritional information before you make your choices (or check in advance via restaurant Web sites). Avoid any menu items with the words "fried," "crispy “and” special sauce," which are guaranteed to be high calorie.

Remember that the calories in the energy bars, sports drinks, and gels you consume during a run add up, even though you're running. Consume them only as needed.

HEALTH BENEFITS OF CUCUMBER

Cucumber is best natural diuretic known, secreting and promoting the flow of urine.

Helps in kidney and urinary bladder disease, Liver Disease and Pancreatic Disease.

The potassium content of cucumber makes it highly useful for conditions of high and low blood pressure.

Cucumber contains erepsin, the enzyme that helps to digest protein.
 

The high silicon and sulphur content promotes the growth of hair, especially when the juice of the cucumber is added to the juice of carrot, lettuce and spinach.

A mixture of cucumber juice with carrot juice is beneficial for rheumatic conditions resulting from excessive uric acid in the body.

Cucumber juice is also valuable for helping diseases of the teeth, gums, especially in cases of pyorrhea.

The high mineral content of this vegetable also helps to prevent splitting of nails of the fingers and toes.

Cucumber, radish and bitter gourd are beneficial in diabetes.

The manganese in cucumber promotes functions of nutrients, especially those of thiamine, ascorbic acid and choline to improve their absorption.

THE IMPORTANCE OF WATER

An average adult body contains 42 litres of water and with just a small loss of 2.7 litres one can suffer from dehydration, displaying symptoms of irritability, fatigue, nervousness, dizziness, weakness, headaches and consequently reach a state of pathology.

Daily requirement of water intake is 10-15 glasses (2-3 litres).

THE IMPORTANCE OF WATER AND HUMAN HEALTH

Water is important to the mechanics of the human body. The body cannot work without it. In fact, all the cell and organ functions made up in our entire anatomy and physiology depend on water for their functioning.

FUNCTIONS OF WATER

It serves as a lubricant.

It forms the base for saliva.

It forms the fluids that surround the joints.

Helps regulate the body temperature, as the cooling and heating is distributed through perspiration.

Helps to alleviate constipation by moving food through the intestinal tract and thereby eliminating waste- the best detoxifying agent.

It regulates metabolism.

It prevents disease.

ARE YOU GETTING ENOUGH?

There are three important rules when it comes to drinking water:

Drink twice as much as it takes to quench your thirst.

Drink frequently throughout the day to prevent dehydration.

Drink at least eight glasses daily or one cup for every 20 pounds of body weight. For example, a 150-pound person who does not exercise or work in hot climates needs 7.5 cups.

While some fruit juices and green tea may account for some fluid intake, you can count out beverages such as coffee or alcohol. They have a mild diuretic effect, which promotes urination and therefore water loss, which ultimately defeats the purpose.

WHEN AND WHO NEEDS TO DRINK MORE WATER?

When on a high protein diet

People on a high protein diet require more water than a regular eater, as the water will flush out things like uric acid, caused by the extra protein. Another risk of high protein diets that can be combated with water is that, ketones in your blood. When there are too many ketones in your blood, your body eliminates them in your urine. Eliminate too many ketones, and you also eliminate too much water. Without replacing it, you can suffer severe dehydration and the risk of abnormal heart rhythms.

When on a high fiber diet

Constipation can be an uncomfortable side effect of high fiber intake. That is because fiber, although good for your health, can absorb fluid from your intestines. Drinking fluids help prevent constipation in those who are eating high fiber.

Having an illness that causes vomiting or diarrhea

Vomiting and diarrhea are signs of dehydration. Drinking more water will keep the body hydrated during this illness, and also prevent that vomiting and diarrhea that goes along with it. It is suggested that someone with these symptoms, most likely from the flu or another virus, to drink 2-3 quarts of water per day.

Are being more physically active

The more active someone is, the more they will perspire. When you exercise, your body builds up heat, and sweat brings your body temperature back to normal. As sweat evaporates from your skin, your body cools. But, through the cooling process, can lose four cups of water every hour during exercise. As a result, more water is lost. Drinking more fluids will combat that water loss by replenishing the body. Whether this activity is during a workout or during work, keep drinking.

Are exposed to warm or hot conditions

As people are exposed to warmer conditions, their body temperatures will rise as a reaction to cool the body, resulting in more perspiration. This can happen whether they are being active or not. Without proper fluid intake, this change in climate could leave people having the uncomfortable effects of dehydration. That is not something someone on a vacation wants to experience! Carry around a water bottle while in warmer conditions. Also, warmer conditions could be in a workplace. If that is the case, always make sure that you are paying a visit to the water cooler, or have a water bottle at your workstation.

Water and Prescription Drugs

When ill, a person needs water more so than when totally healthy. People with a fever, diarrhea or who are vomiting will need greater fluid intake. Many ailments like this can lead to dehydration. So even when taking medication to cure or ease an illness, water still needs to be replenished.

Also, drugs themselves can dehydrate the body. This is because many of the side effects of drugs can cause symptoms like diarrhea. And, in the make-up of the drugs themselves, dehydration may just be a usual symptom. Diuretics, antihistamines, blood pressure medication and steroids can all cause the body to be depleted of water. So, when prescribed these drugs, one should intake more water than the usual required amount.

Since older people usually take more medications, they are also more likely to be in greater need of water. So, senior citizens should also pay careful attention to their water intake.

QUICK TIP: A trick to ensure people are drinking their daily allowance is to fill a pitcher or jug with the allotment of water and keep it on your desk at work or handy at home

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THINGS YOU ALWAYS WANTED TO KNOW ABOUT DIETING

Will chewing low-cal foods like sugar-free gum and celery help me burn calories?

It might, but hardly enough to trigger weight loss. Gum and certain veggies are often called “negative-calorie” foods because they supposedly take more energy for your body to chew or digest than they contain.

“If you really want to shed pounds, give your jaw a rest and start moving your body”

Can coffee really rev up my metabolism?

Caffeine stimulates your nervous system, signaling the body to release a small amount of energy from its fat stores.But adding full cream milk and excess sugar can cause your insulin levels to rise, which diminishes that metabolic effect.

Do not try to accelerate the weight-loss process by sipping black coffee all day. It should not exceed three cups in a day, as too much caffeine can cause anxiety, nausea, and headaches.

 Will eating after 8 p.m. make me gain weight?

Skiping on meals during the day may set you up to overeat at night, which can lead to weight gain. A recent study in the Journal of Nutrition found that the less food people ate for breakfast and lunch, the more they ate for dinner —and the higher their total calorie intake for the day.

Physical activity reduces towards the evening for most people unless you are working in night shifts. The calorie intake for the whole day versus the calorie expended needs to be balanced. 

Ensure the energy is not largely from fat!

Our brain’s satiation mechanism is triggered by chewing 

Chewing on a chapati with rajma and salad is a better strategy to limit your intake instead of rasam rice or curd rice with papad for dinner. Chewing on a fruit is more beneficial than gulping down a glass of juice loaded with sugar! 

Take time to chew your food. 

Can foods like clear soups help me flush fat?

There is no science proving that any particular food can burn, melt, or flush away fat.If an individual loses weight on a soup diet, it is because of calorie restriction. It could be tough when the person reverts back to a normal diet. A weight regain is most likely to happen.