HEALTH & NUTRITION BENEFITS OF EATING MANGOES

Mango, being high in calories and carbohydrates, is good for those who are trying to gain weight.

The phenolic compound found in mangoes has powerful antioxidant and anticancer properties.

Being high in iron, mango is said to be very good for pregnant women as well as for people suffering from anemia.

Mango is believed to be effective in relieving clogged pores of the skin.

The vitamin A (beta-carotene), vitamin E and selenium present in mangoes provide protection against heart disease.
 

Mangoes have been found to be quite helpful in treating acidity and poor digestion.

Vitamin E present in mango helps hormonal system function more efficiently.

The anti-inflammatory properties of mango help alleviate asthma symptoms.

Other cases where Mango is beneficial

Kidney problems including nephritis.

Fever

Respiratory problems

Constipation

PROTEIN RICH SNACK

Ingredients

Pressure cooked chenna – 1 cup

Sprouted and pressure cooked green gram – ½ cup

Boiled mushrooms – 2 cups

Capsicum – 1 nos

Onion – 1 nos

Tomatoes – 1 nos

Salt to taste

Pepper – 1/2 tsp

Oregano (Karpooravalli) – ½ tsp

Chaat masala – ½ tsp

Vinegar – ½ tsp

Sugar – a pinch

Oil – 1 tsp

Method

Pressure cook the chenna, green gram and mushrooms with salt and keep it aside.

Put the tomatoes in a bowl full of hot water. After 10 minutes, remove, peel and discard the skin and chop them. Keep aside.

Pierce capsicum with a fork and roast it over a flame until the skin blackens.

Cool, wash and remove the skin, stem and seeds. Chop and keep aside.

Heat the oil in a non stick pan and fry the onions for half a minute.

Add the tomatoes, capsicum, mushroom, pressure cooked chenna, pressure cooked green gram, pepper, oregano, chaat masala sugar and salt and cook for a three minutes. Turn of the fire off and add vinegar.

Garnish with coriander and curry leaves and serve hot.

FOODS WITH HIDDEN SALT

Smoked, processed and cured meats

The list of meats with a high salt content includes ham, bacon, dry fish, sausages, salami and beef. Try to cut back on these foods, which often also have a high fat content, and use smoked or salt-cured meat products only in small amounts for flavouring. Also rather opt for chicken or lean cuts of meat when you have a choice. 

Fish

Fish pickles, canned fish all have a high salt content. Opt for fresh or frozen fish instead of canned fish. Choose tuna that's in water, and not in brine. Avoid smoked fish; Rinse fish such as tuna to remove excess salt.

Meat extracts and stocks

Soup cubes are loaded with salt. Plain or flavoured vinegar to flavour soups and stews. 

Sauces

Worcestershire sauce, soy sauce, tomato sauce, barbecue sauce – are quite rich in sodium. 

Prepackaged and frozen foods

The list includes packaged mixes for sauces, gravies, casseroles, instant noodle, mixed rice like tamarind, lemon rice, instant soup mixes. Get into the habit of checking the labels of any packaged food. Never eat more than a single serving size; And try to prepare your own meals at home, freezing it for later use.

Cheese

Blue cheese and feta cheese have a much higher salt content than mozzarella and cottage cheese. 

Salted snacks

The culprit list includes all those favorites: from potato chips, mixture, thattai, murukku, corn puffs, low fat snacks, popcorn and crackers. Watch out for papads, vadaams. They are quite high in salt. 

Are you struggling to cut these out of your diet completely? Then try the following:

Make a point of including nuts in your diet, but always go for the unsalted varieties; 

Make your own popcorn at home and use the minimum amount of salt; 

If the labels only indicate sodium content, multiply the value by 2.5 to get the salt content.

TUBERCULOSIS

Tuberculosis treatment using Milk Diet

The chief therapeutic agent needed for the treatment of tuberculosis is calcium. Milk is the richest food source for the supply of organic calcium to the body and should be taken liberally. In fact an exclusive milk diet is considered highly valuable in tuberculosis. However, a preparatory fast for three days, consisting of raw juices, preferably, orange juice, is essential before the milk diet is begun. 

Tuberculosis treatment using Custard Apple

Custard apple is regarded as one of the most valuable remedies for tuberculosis. It contains the qualities of rejuvenating drugs. The pulp of two custard apples and twenty-five seedless raisins should be boiled in water on a slow fire. When about one-third water is left, it should be filtered, and then mixed with two teaspoons of powdered sugar cane, and a quarter teaspoon each of the powder of cardamom, cinnamon, and certain other condiments.

Tuberculosis treatment using Indian Gooseberry

The Indian gooseberry is another valuable remedy for tuberculosis. A tablespoon each of fresh amla juice and honey, mixed together, should be taken every morning.

Tuberculosis treatment using Pineapple

Pineapple juice is beneficial in the treatment of tuberculosis. It has been found to be effective in dissolving mucus and aiding recovery. This juice was used regularly in the past in treating this disease when it was more common than it is at present. One glass of pineapple juice is recommended daily.

Tuberculosis treatment using Banana

Bananas are considered useful in tuberculosis. The juice of the plantain or the ordinary cooking bananas works miracles in tile cure of tuberculosis.

Tuberculosis treatment using Orange

Oranges are useful in the treatment of tuberculosis. A glass of orange juice should be mixed with a pinch of salt and a tablespoon of honey and taken daily by the patient. Due to its saline action in the lungs, it eases expectoration and protects the body from secondary infections.

Tuberculosis treatment using Drumstick

A soup prepared from drumstick leaves has been found valuable in this disease. This soup is prepared by adding a handful of leaves to 200 ml of water which has been heated to a boiling point. The water should then be allowed to boil for five minutes more. After that it should be removed from the fire and allowed to cool. A little salt, pepper, and lime juice may be added to this soup. This drink should be taken as first thing every morning.

Tuberculosis treatment using Bottle Gourd

The use of bottle gourd is considered an effective remedy for tuberculosis. Bottle gourd is one of the best vegetables for tuberculosis patients. Regular use of cooked bottle gourd helps in developing immunity against tubercular germs.

Tuberculosis treatment using Mint

The fresh juice of mint has also been found useful in this disease. A teaspoon of mint juice, mixed with two teaspoons of pure malt vinegar and an equal quantity of honey, should be stirred in 120 ml of carrot juice. It liquefies the sputum, nourishes the lungs, increases body resistance against infection, and prevents the harmful effects of anti-tubercular drugs.

CAPSICUM

Capsicum is a vegetable that comes in an exciting range of colors, like green, red and yellow. Known by a number of names, like chilli pepper, bell pepper and red or green pepper, the vegetable is used as a spice, medicine.

Nutritional Value of Capsicum

Carotenoids (Capsanthin, Capsorubin, Carotene and Lutein)

Proteins, Fats, Vitamin A, Vitamin C, Provitamins

Health & Nutritional Benefits of Eating Capsicum

Beneficial to the mucous membranes, eyes and skin.

Helps wards off infection.

Promotes cardiovascular health, by helping lower blood pressure.

It has antioxidant properties that neutralize the free radicals responsible for damaging tissue and cells.

It has anti-inflammatory properties.

Helps reduce cholesterol and thus, is effective in warding off strokes and heart attacks.

Speeds up the metabolism and helps burn more calories.

Good for treating colds and fevers.

Stimulates stomach secretions and improves digestion.

It has a laxative effect.

Triggers the release of endorphins (feel –good hormones). 

Good for diabetics.

PAPAYA

Rich sources of antioxidants such as carotenes, vitamin C and flavonoids, the B vitamins, folate and pantothenic acid, the minerals- potassium and magnesium and fiber.

Promote the health of the cardiovascular system and also provide protection against colon cancer.

Papaya is very helpful for the prevention of atherosclerosis and diabetic heart disease.

Excellent source of vitamin C, E and A. These nutrients help prevent the oxidation of cholesterol.

Papayas are also a good source of fiber, which helps lower high cholesterol levels.

Papaya contains protein-digesting enzymes papain and chymopapain. This enzyme helps to lower inflammation and to improve healing from burns.

Papayas also contain enzymes like arginine and carpain.Arginine is essential for male fertility and carpain is considered to be good for the heart.

Papaya also helps in getting rid of acne because when papaya is applied as a face pack it helps to open the pores. Papaya makes the skin glow. Papaya contains the enzyme papain which helps to dissolve dead skin, thus imparting a fresh and clean glow to the face.

Papaya contains a high amount of potassium and the flesh of papaya is very high in Vitamin A.

Papaya seeds and leaves are useful in treating intestinal worms found in the body.

Papaya helps prevent constipation and also aid indigestion. Papaya contains papain which is a digestive enzyme that helps in natural digestion process.

Regularly consuming papaya helps to relieve morning sickness and nausea.

Papaya has anti-inflammatory properties and anti-cancerous properties. The anti-inflammatory properties in papaya will help reduce pain for those suffering from arthritis, edema and osteoporosis.

Papaya is very good for those who frequently suffer from cold, cough or flu because intake of papaya boosts the immune system. The high concentration of Vitamin C and Vitamin A contained in papaya is very beneficial to strengthen the immune system.

BETTER SLEEP TIPS

Too little sleep affects our work, our activities.

It's Sleep Week!

Don't build up a sleep debt. Ongoing sleep deprivation can impair you as much as a six-pack of beer.

Power Your Day

Take a nap. A 40-minute snooze in the middle of a work day can pump up your energy.

Pregnant Pause

Sleep safe during pregnancy. Lying on your left side gives you and your baby the best blood flow.

The Better Sleep Diet

Don't gorge before bed. Good shut-eye foods: milk, tuna,avocado , eggs, and peaches.

Sleep Rituals

Cue your body that it's time for sleep with a relaxing ritual. Try a hot bath, aromatherapy, or meditation.

Room for Sleep

Make your bedroom a sleep haven. Keep temperatures moderate, use blinds or shades for blocking light, and remove the laptop or TV.

Smoke Out

Restrict smoking before bedtime. Cigarettes wake you up just like caffeine. Its better to quit.

Heartburn Help

Keep your head elevated and get relieved from nighttime heartburn.

Take a Bed Break

Get out of bed if you can't sleep -don't stare at the clock. Read or watch TV until you feel tired.

Nightcap No-No

A bottle of wine may conk you out, but your sleep won't be restful. Finish imbibing three hours before bed for a satisfying snooze.

Guard Your Heart

Get a full 8 hours of sleep. Catching only 6 hours of sleep ups your risk of high blood pressure by 70%.

Plan Early

And sleep better at night. Make your next day's to-do list in the afternoon so worries don't creep into bed.

Talk Yourself to Sleep

Try talk therapy to fight insomnia. It gets better results than sleeping pills.

Dream Diet

Sleep controls appetite hormones. Get to bed and start your diet.

Bedtime Medicine

Getting a good night's rest may reduce your long-term risk of heart disease, cancer, and diabetes.

Give Teens Some Zzz s

The sun's up but your teens aren't? Teens need nearly 10 hours of sleep every day.Lack of sleep affects growth.

Avoid Late Naps

No matter how tired, don't nap after 3 p.m. Late naps make it harder to fall asleep at night.

Avocados & Sleep

Can't sleep? Reach for an avocado (butter fruit). They contain tryptophan, a sleep-promoting substance.

Jump on It

Exercise early in the day, and you'll sleep better. Avoid workouts too close to bedtime.

TOP 10 NATURAL TIPS FOR DIABETES

Bitter Gourd (Karela): Half a cup of bitter gourd juice with the seeds and 1 tablespoon of gooseberry juice or one cup of cooked vegetable should be consumed on an empty stomach or in between meals.

Fenugreek (Methi): Include at least half a cup of fenugreek leaves or sprouted seeds in your daily diet or eat six to eight seeds (soaked in water overnight) on an empty stomach early in the morning with or without water.

Onions: Eat at least one cup of raw or cooked onions every day.

Garlic: Include one large clove of garlic in your daily diet.

Black Jamun: Once or twice a day consume black jamun juice, or three to four pieces of the jamun fruit, or a teaspoon of the dried mixture made from equal quantities of jamun powder, amla powder and karela powder.

Soyabean: Soyabean in any form – Whole beans, sprouts, soya milk or soya flour.

Channa (Bengal gram) dal: Eat at least half a cup of Channa dal.

Low fat curds: Include low fat curd or buttermilk in your daily diet.

Fiber- rich vegetables and fruits: Include green peas, cluster beans, leafy vegetables and fruits like apple with skin and guava in your daily diet to get fibre.

Cinnamon: The bio-active compound in cinnamon has a potential to increase the activity of insulin in our body.

Exercise caution in what you eat and alter your lifestyle to include regular activity of some form, and you can lead a normal life provided you take your medication of course!

HOW TO STOP OVEREATING

Eat slowly:” Sip water between bites" and "chew thoroughly before swallowing” It takes 20 or more minutes for a person for food satisfaction signals to reach the brain.

Be aware: Don't eat when you are driving or at the computer," give the meal your full attention, and notice when you've had enough. So you can more easily derive pleasure from your food.

Make the first bites count: Maximum food enjoyment comes in the initial bites. “Satisfying your taste buds by really savoring those first few bites may help you stop eating when you're physically comfortable.

Keep up appearances: The smaller the plate, the smaller the portion." Using a smaller plate and paying attention to the presentation of a meal can increase your awareness of the food in front of you and help you stop eating when you are comfortable. "

Choose satisfying foods: Steer away from foods that give you a lot of calories for very little volume, such as milk shakes, cheese, and chocolate .The higher the fiber, protein, and water content of a food or meal, the more likely it is to be satisfying in your stomach

Eating Breakfast Cuts Calories and Heart Risk: Skipping breakfast may lead to weight gain as well as increase the risk of heart disease in healthy people over time. Cereal with milk is quick and easy, and if you choose the right cereal you get calcium, fiber, and plenty of nutrients."

It's best to eat at the same times every day: Eat when you're hungry, not when the clock says it's time to eat. Forcing yourself to eat when you're not hungry only makes it harder to stick to your diet.

Drink plenty of water or other calorie-free beverages.

STOP OVER EATING AND BE FIT.

TIPS FOR ASTHMA

The Friendly Bulbs

Onions have great therapeutic values. The mineral and vitamin content of this bulb are phosphorus, iron, calcium, carotenoids,thiamine, riboflavin, niacin and vitamin C.Both garlic and onion contain quercetin an antioxidant which stabilize membranes of cells that release histamine(the chemical that induces asthmatic symptoms) Quercetin also reduces inflammation and mucus formation.

Fish Therapy

Eating fish help prevent asthma attacksThe omega -3 fatty acids works wonders by reducing inflammatory responses thereby preventing blockage in air passage.

Spice up your Life


Hot and spicy foods can ease out asthma attacks they unplug the airways and make breathing easier. Gorge on hot chilli pepper mustard onion and garlic they have anti-inflammatory effect.


Vitamin C- The anti-asthma Vitamin

Vitamin C is of key importance for asthmatics. It helps reduce the risk of wheezing .it also helps minimize allergic reactions. It boosts immunity and prepares the body to fight allergens better thus reducing the frequency of asthma attacks...

Eat lots of fruits and vegetables rich in vitamin C like capsicum, cabbage and amla packed with antioxidants these neutralize free radicals

Home Remedies

Ginger Juice taken with honey in hot water helps reduce mucus formation and reduces frequency of attacks.

Wheat grass juice helps the body to get rid of toxins and mucus.

Regular fasting once a week breathing exercise, fresh air, and light exercise will go a long way in treatment.

FENNEL SEEDS

Fennel seeds (sauf) have been used to treat digestive ailments since the time of the ancient Egyptians.

It has been shown to relieve intestinal spasms and cramping in the smooth muscle lining of the digestive tract, which helps relieve uncomfortable gastrointestinal symptoms.

The herb have a mild estrogenic effect is traditionally been used to treat conditions associated hormonal imbalance in women, including premenstrual syndrome (PMS), menopause, low milk production.

It is also included in some herbal formulas that claim to promote natural breast enhancement.

Recent studies have found that consumption of fennel can increase the production of bile and may also possess diuretic, pain-reducing and anti-microbial activities.

Fennel helps eliminate the common cold and reduce the bouts of cough due to its expectorant nature (contains big quantity of alpha-pinen). The steam resulting from the boiling of the fennel leaves in water alleviates asthma and bronchitis.

Fennel has repute as an appetite suppressant and promoter of weight-loss.

The vitamin C from the bulb of the plant is antimicrobial and very useful to the immune system.

The fennel bulb is an important source of fibers which help reduce the cholesterol level.

The fibers from this herb can prevent intestinal cancer owing to the fact that they can eliminate toxins and cancerous substances from intestines.

It is also helpful for ailments such as irritable bowel syndrome, water retention, anxiety, and depression.

The herb is rich in potassium - an essential mineral which helps decrease the high blood pressure that can cause a heart attack.

The fennel mixture is used to sharpen the eyesight and alleviate eye irritations.

Other nutrients include folate, manganese, magnesium, calcium, iron, phosphorus, vitamin B3, molybdenum and copper.

How to consume?

Fennel seeds may be chewed upon after every meal or had as a tea decoction for beneficial effects upon the stomach.


Note: Fennel seeds are not recommended for pregnant women. It does not cause any side effects if it is used in meals.

ACID REFLUX DIET AND MYTH

Myth: Drink Myth

A lot of people try drinking milk to ease acid reflux before sleep. But often, milk ends up causing acid reflux during sleep.

Drinking milk could be a quick fix to the acid reflux problem. Unfortunately, milk has a rebound action and would eventually encourage secretion of more stomach acid, which causes the acid reflux.

To solve the problem, try adjusting your diet by eating a small meal at dinner and have a small snack such as a fruit before sleep.

Myth 2: Avoid coffee, citrus fruits and Spicy food

We have been told for years that coffee, acidic fruit as well as spicy foods can aggravate acid reflux. Therefore, we should avoid these in our daily diet

A recent study showed that none of these myths hold true. Researchers found that the only two behavioral changes can reduce symptoms of acid reflux.

Eating less and elevate your head while sleeping.

Acid Reflux Diet

Try to eat small, frequent meals instead of three big meals a day.

Small amounts of food each time would exert less workload on the stomach and therefore requires less acid secretion for digestion

Make sure to include foods that are high in complex carbohydrates in each meal. These foods, such as rice, breads and pasta, are able to tie up excess stomach acid and are often easy on the stomach.

Avoid high-fat meals. High fat foods will remain in the stomach longer, thus causing the need for more stomach acid in order to digest them.

Don’t overeat! Eating too much of any foods will stimulate the stomach to secret more acids for digestion.

Avoid or limit alcohol.

Maintain upright position during and at least 45 minutes after eating.

Try elevating the head of bed six to eight inches when lying down.

A lot of beverages stimulate acid secretion such as beer, wine and pop. The worst of all is beer. It could double your stomach acid within an hour.

HEALTH WISDOM

Eat Only When You Are Hungry: Don’t eat just because it is meal time you must keep an interval of at least 4 hours between two meals.

Eat in a Relaxed, Happy, And Positive state of Mind: Your body cannot assimilate nutrients from food when you eat in a disturbed state of mind.

Be Conscious of what you eat: Observe what effect a particular food has on your system. Whether it causes gas and acidity or it is cool easy to digest and refreshing.

Eat Food With Certain Amount Of Detachment: Lot of people are so passionate about food they are hungry for certain foods when regular food is served to them they loose their appetite, become unhappy depressed.

Eat food for the nutrients that it offers not because of its taste.

Modern Day Living, refining and processing of foods, availability of canned and packaged convenience foods, remove most of the essential elements from the diet required to maintain a healthy body,choose organically grown food stuffs whenever possible.

Relaxation techniques like meditation and regular physical exercise helps to beat stress thus helping to balance the system.

HEALTH FACTS OF CABBAGE

Cabbage contains phytonutrient, works to protect the body from free radicals that can damage the cell membranes. Phytonutrient also signal our genes to increase its production of enzymes involved in detoxification.

Cabbage may lower the incidence of cancer, especially in the lung, stomach and colon prostate.

Cabbage is a muscle builder, blood cleanser and eye strengthener.

The juice of fresh raw cabbage has been proven to heal stomach ulcer.

Cabbage is rich in iron and sulfur.

Juice of fresh cabbage is effective in treating fungus infection (due to it sulfur content).

Cabbage can lower serum cholesterol.

Cabbage contains Sulforaphane, a substance that can increase the production of antioxidant and detoxification enzymes. Sulforaphane works by stimulating the production of glutathione, the body's most important internally produced antioxidant which plays a role in liver detoxification.

Red Cabbage has more phytonutrients than the green cabbage. The vitamin C content of red cabbage is 6-8 times higher than that of the green cabbage.

Red cabbage contain anthocyanin (red pigment/color) is an antioxidant that can help protect brain cells, thus can help prevent Alzheimer's disease.

WHEAT GERM

Wheat germ is one of the most nutritional products available. In fact, wheat germ contains 23 nutrients, and has more nutrients per ounce than any other vegetable or grain.

Protein: Wheat germ is very high in protein. It contains around 28 percent protein and has more protein than can be found in most meat products. The human body needs protein in order to repair tissue damage and to help minerals and nutrients reach our cells.

Vitamin E: One cup of wheat germ contains 19.5 mg of vitamin E, and one tablespoon of wheat germ oil is packed with 26.2 mg of vitamin E. Vitamin E is a very important antioxidant. It is helpful in preventing the body's aging process and also to prevent heart disease. Vitamin E also helps to prevent blood clots and is needed to strengthen the body’s immune system.

Magnesium: Magnesium assists the body in producing and transferring energy, and helps to maintain heart, bone, muscle, and circulatory system health.

Pantothenic acid: The pantothenic acid in wheat germ helps the body process and use energy from food, and metabolizes cholesterol and fatty acids. There is approximately 1.24 mg of pantothenic acid, also called vitamin B₅, in 0.5 cup wheat germ.

Phosphorus: A quarter cup serving of wheat germ contains 232 mg of phosphorus. Phosphorus helps build bones and teeth and assists in metabolism. Adults should consume approximately 700 mg of the mineral daily.

Thiamine: Thiamine, one of the B complex vitamins, is essential to normal growth, and to building healthy skin, muscle, bones, and hair. It also promotes normal functioning of the nervous system, and helps the body to metabolize alcohol. One cup of wheat germ contains 1.08 mg of thiamine, and the RDAs for men and women are 1.2 mg and 1.1 mg, respectively.

Zinc: Wheat germ contains some zinc, a trace mineral and antioxidant essential for proper growth, immune system function, and hormone production.

Coenzyme Q10: Coenzyme Q10, or ubiquinone, is an antioxidant that assists cells in transferring energy and oxygen.

Para-amino benzoic acid (PABA): PABA helps to maintain the balance of intestinal flora, or bacteria.

Fibre: Wheat germ is also high in fiber, and contains approximately 1 gram of fiber per tablespoon. A diet high in fiber can be useful in regulating bowel function (i.e., reducing constipation), and may be recommended for patients at risk for colon disease, heart disease and diabetes.

Muscle gain: Wheat germ, due to its high concentration of complex carbohydrate and protein aids in gaining muscle and reducing instances of catabolism. It is used by athletes in their diet to improve cardiovascular function and improve endurance levels. Body builders will also add wheat germ to their diets in order to bulk up and maintain the nutritional levels they need to perform.

Other nutrients: It contains more potassium and iron than any other food source. Also found in great quantities are riboflavin, calcium, zinc and vitamins A, B1 and B3. Vitamins B1 and B3 are very important to maintain energy levels and maintain healthy muscles, organs, hair and skin.

Storage: Because of its high oil content, improperly stored wheat germ can become rancid. So store it in sealed glass jars and keep it refrigerated. A jar of vacuum-packed wheat germ can be safely stored up to one year unopened. Opened jars should be refrigerated, where they can be stored up to nine months if stored properly and tightly sealed.