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Red Amaranth • Consumed in the form of soups, salads, dals, curries and semi-dry dishes with rice • Its one of the best source of vitamin K & Proteins • Its also a rich source of vitamins C & E, folate, iron, magnesium, phosphours & potassium • Its calcium content is more than milk which makes it a super food for lactose intolerant, helps reduce risk of osteoporosis • Also good for pregnant & lactating women’s Kokum Fruit extract • Consumed as sherbet, solkadi, syrups & added to fish curry • This super berry is nutrient packed with nutrients like vitamin C, fiber, anti-oxidants & low in fat & calories • This tangy fruit’s active ingredient, garcinol is an anti-oxidant with anti-carcinogenic properties • Helps in diagestion, relifes flatulence & heat strokes • It’s a natural & effective food preservative Coconut water • Helps replenish lost fluids in the body due to dehydration • 100ml of water contains 250mgs potassium & 105 mg sodium • Its low cal& fat –free with the benefit of simple sugars, electrolytes & full of essential minerals which makes for a good and healthy weight loss beverage Bitter Gourd / Karela • This summer produce is a natural remedy for liver • Also helps in stabling blood sugar level • Helps to increase cellular uptake of glucose and improves glucose tolerance • It contains a phytonutrient -polypeptide-P that has been called a plant insulin & is known to lower blood sugar levels Pumpkin / Kaddu or Petha • Best consumed as curry, stir-fry, raita & desserts • Rich in vital antioxidants and vitamins • Benefits organs like stomach, spleen & pancreas • Natural sweetness helps keep blood sugar stable • Helps repair skin tissues as it a good source of beta-carotene • 100gms of pumpkin seeds have 559 calories & 30 gms protein Bottle Gourd / Lauki or Doodhi • Promotes Weight Loss • Cures tummy troubles - Helps Digestion And Treats Constipation: its benefits are realized in aiding constipation, acidity, diarrhoea, easy bowel movement, • Provides Cooling Effect • Treats Urinary tract infection / problems • Treats Sleeping Disorders : Bottle gourd contains a good amount of choline – a kind of neurotransmitter that helps in improving the functions of the brain and helps in preventing stress, depression and other mental disorders. • Replenishes Loss Of Water Content • Keeps The Heart Healthy • Reduces Inflammation Of Liver Caution : Bottle gourd juice should always be consumed fresh. Peel and gourd and try a bit of flesh before blending, it shouldn’t taste bitter. If it does, discard it. Also, it is advised to have bottle gourd juice alone and not mixed with other vegetables. However, you can add amla, ginger, fresh mint leave and some rock salt to spruce up the flavour.
Blog Topic : Learn about SUGAR in Nutrition, its scope and effects on your health Chemically and in simple layman language sugar is basically simple form of carbohydrate. Sugar is basically compound known as Glucose. Its derived from various sources like sugarcane, milk, fruits etc. This blog discusses on SUGAR in Nutrition and its effects on our day to day eating habits and, not sugar commonly known as a disease and the ways of detection of medical condition due to imbalance in blood sugar levels. Sugar in blood is not a disease but, imbalance of sugar in blood can cause metabolic diseases. Why Sugar is important Nutrition..? The compound Sugar in our food is instant source of energy for body and the only simple form of fuel for our brain as Glucose and, an alternate source of energy for other organ systems and muscles. The brain needs glucose to burn and use it as single and only source of energy and, actually brain is a very sensitive and important organ which needs instant energy to keep it up and working. What happens in body systems when sugar is consumed in excess? Sugar is the trigger to most of the normal medical condition or metabolic diseases an adult faces in present times but sugar is indispensable when it comes to sweetening your drinks and desserts. When consumed outside limits of moderation it causes Glucose imbalance in body, commonly known as High blood sugar. We all know that packaged sugar is available in 2 marketed packs types - White and Brown . The White one is majorly used while Brown is a little more not as a usual / daily routine. If not administered in monitored proportions or high intake of dietary sugar is not only harmful for adults, but can pose severe threats to the health of a child and teenager as well. When consumed outside limits of moderation it causes Glucose imbalance in body. See below points on how sugar affects your body: 1. Sugar can lead to a fatty Liver: Fatty liver is a troubling issue faced by many across the globe. It is wrong to think only alcoholics are subjected to fatty liver health condition. People who exercise little and consume huge amounts of fructose are also exposed to the threat of this disease. When a person doesn't do enough to burn up the existing amount of glycogen in his or her liver and take in fructose repeatedly, the liver turns that fructose into fat and thus impairing ones liver capabilities to a great extent. 2. Sugar may make you resistant to Leptin: Leptin is a hormone released by your fat cells. The hormone is particularly necessary as it sends signals to your brain telling it you are full and won't be requiring any more food. Fat people have more number of fat cells and thus additional Leptin too. The Leptin becomes inactive due to the effects of high blood triglycerides and insulin, both of which counter its functioning. 3. Sugar is addictive and there lies the key to temptation: Sugar is enormously addictive. If you like sweetened products, you will find it hard to resist your cravings for cakes, cookies or chocolates. Sugar accelerates dopamine secretion; this hormone makes a person feel good. Dopamine is the hormone released on the consumption of drugs such as cocaine. Researches reveals sugar is 8 times more addictive than cocaine. 4. Calories in sugar are not balanced out with any mineral or vitamin: Because of its lack of nutrient value, sugar is said to have empty or free calories. Food items rich in sugar tend to make a person lethargic and slackened while depriving them of essential minerals and vitamins. It is therefore, best to not allow children to have pastries, chocolates or puddings in excess. 5. Sugar leads to extensive tooth decay: Sugar can accumulate on your teeth if you are having too many sweetened food items. This causes your teeth enamel to wear away, making it more prone to cavities and dental caries. 6. Regular excessive consumption of sugar can cause dehydration and is known for causing puffy eyes and dry skin: The dehydration of skin leads to formation of dark circles under your eyes and, if you try reduce your consumption of sugar by half it will help you in rejuvenating your skin. 7. Excessive sugar consumption has always been linked to inflammation of skin and as a result it causes rashes and redness on skin:Even the most basic form of dermatitis or skin infection is attributed to excess consumption of sugar, specially from sources such as sweetened carbonated beverages, etc. Also, processed foods should be completely removed from diet as they contain lots of sugar. The excessive consumption of sugar is known to cause imbalance in the body and results in the secretion of insulin hormone and IGF-1. It causes the sebum gland on your skin to become over productive and results in excess secretion of oil, which leads to clogging of pores and in turn aggravates acne. Reducing the intake of sugar will have a significant impact and will help in reducing acne. While sugar is known to cause many ailments of the skin, such as hyper pigmentation or discoloration of the skin, very few people know that it can also cause wrinkles on your skin. Sugar consumption can lead to a process known as glycation, which is the binding of protein with blood sugar, which then results in the formation of excessive collagen thus, making your skin brittle. Excessive consumption of sugar has been linked to inflammation of the skin mainly contributing to skin diseases such as psoriasis. When blood glucose level rises in the body due to excessive consumption of sugar, it disrupts the absorption or the flow of oxygen into the skin thus, reduces antioxidants and causes inflammation. Reduced intake of sugar will reduce the symptoms of psoriasis. What is a more natural form of sugar, White or Brown .? There are 2 forms of sugar available in marketed packs the WHITE and, the BROWN colour sugar. There is manufacturing difference between brown sugar and white sugar and lets try to understand here. The usual process of manufacturing sugar involves extracting the juice from sugar cane, which then is centrifuged to form finer granules. Unlike white sugar, brown sugar goes into some more steps in processing brown sugar to be blended with molasses. Blending with molasses enhances the natural constituency of the sugar, this minimal processing step that goes into making brown sugar enhances its nutritive value. Advantages of brown sugar over white sugar : As brown sugar is granulated sugar with molasses, so it contains greater amount of minerals and consequently is recommended over white sugar. Brown sugar has decent quantities of calcium, magnesium, iron and potassium. Molasses, being a more natural constituent, so it scores over health benefits in comparison to white sugar. While white sugar includes synthetic flavors which may cause further damage to your health. As against this, brown sugar is slightly more beneficial. Compared to white sugar, brown sugar supplies a fairly reduced amount of calories. Brown sugar has more health enzymes than plain sugar. Healthy food habits one can take care in consumption of sugar : Sugary foods are temptation giving and are addictive ! The first thought that comes to your mind when you see a chocolate pastry or a strawberry cheesecake is an immediate urge to eat it. However, these foods are filled with excessive empty calories and unhealthy fats that do not contribute positively to your health in any manner whatsoever. Basically, you need to control those taste buds in order to remain healthy and moderation is the key to keep control over excessive consumption. As some examples here are some common foods that may be enjoyable but are surprisingly bad for you: 1. A chocolate cookie is something that you would love to eat anytime. These cookies are delicious to eat and thus, very difficult to stay away from. They contain calories in large amounts which are mainly from simple carbohydrates. They tend to raise your blood sugar immediately, thus leading to fat accumulation. 2. Ice creams are high in calorie content and fat. Most of the calories are from simple sugar and saturated fat that raise your risk of heart disease. Regular consumption of Ice creams increases body weight in no time. Some messages by World Health Organisation (WHO, International ) - - Reduced consumption of sugary drinks means lower intake of free sugars and calories overall, improved nutrition and fewer people suffering from overweight, obesity, diabetes and tooth decay. Free sugars refer to monosaccharides (such as glucose or fructose) and disaccharides (such as sucrose or table sugar) added to foods and drinks by the manufacturer, cook, or consumer, and sugars naturally present in honey, syrups, fruit juices, and fruit juice concentrates. - Consumption of free sugars, including products like sugary drinks, is a major factor in the global increase of people suffering from obesity and diabetes, says Dr Douglas Bettcher, Director of WHO Department for the Prevention of NCDs. - Nutritionally, people dont need any sugar in their diet. WHO recommends that if people do consume free sugars, they keep their intake below 10% of their total energy needs, and reduce it to less than 5% for additional health benefits. This is equivalent to less than a single serving (at least 250 ml) of commonly consumed sugary drinks per day, says Dr Francesco Branca, Director of WHO Department of Nutrition for Health and Development. - According to the new WHO report, national dietary surveys indicate that drinks and foods high in free sugars can be a major source of unnecessary calories in peoples diets, particularly in the case of children, adolescents and young adults. * Source of information is WHO website
Continued Part -2 ….. Blog Title : Refine your habits and sleep like a baby!! How to improve the quality of your sleep? 1. Put your smartphones aside: Make it a thumb rule to keep all your internet supporting devices outside your bedroom(or on airplane mode, if they serve as your alarm clock too), at least 1-2 hours before you would like to doze off and the sleep angel would definitely show up on time. 2. Read a book: Pick up your favourite book (even a less interesting one would work) and within 30 minutes, your mind will start feeling lighter. A research observed that half an hour of dedicated reading greatly reduces stress levels which in turn flushes out all the negative thoughts, thus relaxing the mind. 3. Exercise regularly: Besides exhausting your body, exercise also releases happy hormones which help reduce stress and calm your mind. 4. Avoid late and heavy meals: Dinner should always be kept light and the gap between the last meal of the day and bedtime should be at least 1-2 hours. 5. Take wise Naps: Take small day naps, not too close to your bedtime in order to use them just as power boosts. 6. Change the atmosphere of the room: Bright lights, loud noises and too much outdoor and indoor activity signal the feeling of daytime to our body. So, dimming the lights, playing some calming music and shutting all other activities before going to bed would notify the body about sleep time. The air of the room should feel and smell fresh. Many studies suggest as compared to outdoor air, closed indoor air quality is more poor in may household due to many reasons. In polluted areas or densely populated areas it is evident that natural resources are divided more like forest / green cover, natural water resource etc.. is less in availability per person. So try to plant trees and ornamental plants outdoor and indoor and its advisable to use a air purifier device to help breath good quality air at least 8-10 hours in a day when your family is sleeping in a closed room. 7. Chamomile tea: Some studies reveal that along with plethora of benefits like rich in antioxidants, aiding in digestive issues, headaches and to counteract on bacterial infections. Chamomile tea helps reducing insomnia too. So, never heard about Chamomile Tea.? try it It’s really very effective and its a pleasant herbal aromatic infusion and easily available at any superstore or online grocery store. What to do when even changing habits doesn’t work? Aromatherapy: This form of therapy uses various aromatic oils, including essential oils to improve the patient’s psychological and physical health. Though there is not much evidence, yet it is believed that the fragrance of a few extracts, such as lavender and chamomile are useful for better sleep. Pranayama: This form of Yoga involves specific breathing exercises and meditation practices that give very good results in calming the mind if practiced regularly. Since a calm mind is free of stress and anxiety and full of positive hormones, practicing pranayama daily undeniably improves overall health including sleep as well. Hot water bath: The warm water increases the body temperature slightly while stepping out of the shower brings it down quickly, which naturally readies the brain for sleep. According to a small 1985 study, a warm water bath before bed not only helps in sleeping quickly but also improves the quality of sleep. Cognitive Behavioural Therapy(CBT): If needed, your doctor or sleep specialist can suggest you CBT. It helps you change actions or thoughts that hurt your ability to sleep well. The therapist will assist you in developing habits that promote a healthy pattern of sleep, like teaching you how to maintain a sleep journal and may be by making some changes in some of the “before going to bed” activities. Hypnotherapy: This relatively new form of therapy, practiced with the help of a hypnotherapist, gives an insight about the real internal issues that may not be consciously known to the person and are hampering with a good night’s sleep. Through Guided Meditation and Progressive Relaxation, the therapist helps the individual to relieve the mental stress and anxiety, thus bringing the mind to a relaxed and a peaceful state. A combined effort to consult with Professional experienced Dietician and Physchologist and Hypnotheraist will help more to give the healing touch as per longevity and impact of sleep issue you realize over a period of time. A family physician may not be aware of the trending and contemporary ways to treat without medicines. Your body has the power to heal itself so medicines should be the last choice to help out. I hope you liked and learned from this Sleep series of blog, part-1 & 2 and figured out deeper insights to help complete the loop of information. Stay tuned to watch out more blogs topics on contemporary topics on wellness to help you live well and shift the mindset from medical care to wellness and self awareness to know and treat your body well. If you like reading please share this blog with your friends and known to’s, thank you ! We are happy to address any Qs you may have :) Contributing Authors :- Priyanka Khandelwal Professional Nutritionist/ Dietician Diet Planet - The Online Diet Clinic web: www.dietplanet.co.in Call & whats app: +91-8130136350 Charu Agarwal Consultant Psychologist & Clinical Hypnotherapist (California Hypnosis Institute, USA) Call & whats app: +91-9717193558 Pooja Kolambe Freelance Councellor, Educational Psychologist and, access bars practitioner Whats app - +91-8886347733
SPIRULINA (micro Blue green Algae) - The interesting and cheapest Natural Super Food known in world - Part -1 Amazing Facts about Super food SPIRULINA- It is the highest Protein containing Natural Food - Contains over 65% of easily digestive vegetable Protein. It has an important essential fatty acid Gamma Linolenic Acid (GLA) which is found in mother's milk. Hence it acts a food with high Life Force Energy. It’s the worlds most economical yet highly Nutritious Natural Food which also serves as a wholesome balanced food. It is also called the Space Food as it is the Natural Vegetarian food used by the Astronauts, which requires their mission to carry less weight and more nutrition value. As per the American Scientist Dr. Ranger, our daily food must contain 80% alkaline food & 20% acidic food. But today we take more than 90% of acidic food only. To bring back the balance, one can consume Spirulina (at least) daily as a simple way. It is a 100% vegetarian food. It is non-toxic and does not contain any chemicals. Hence it doesn't have any side-effects and is safe to consume daily. It contains 18 types of Amino Acids, a wide range of vitamins and minerals. Spirulina contains 8 essential Amino Acids that cannot be produced by our body. Scientists from America's Space Research Organization (NASA, USA) tested and found that "1 Kg of Spirulina is nutritionally equal to 1000 kgs of Assorted Vegetables". History of USE:- • Spirulina is known to be the ancient life saver food. As per research Spirulina is 3.5 billion years old in its origin on Earth. • Spirulina has history of use by Aztec’s until the 16th century. The Aztecs were a Mesoamerican culture that flourished in central Mexico. • The Aztec called Spirulina as Tecuitlatl and processed and dried it in the form of cakes, as described by one of the Cortes soldiers. • Spirulina is called as “DIHE” by the African people of Lake Chad. They sift it from the top of the lake water and preserve it by sun drying it on the rocks. Benefits for your BODY:- - The United Nations - WHO has confirmed that Spirulina is safe to be administered to children and its proposed uses are Cancer Prevention, Fibro Myalgia, Hay Fever, Herpes Infection, high Cholesterol, HIV Infection, Liver Protection and Weight Management. - It strengthens the body's immune system, regulates blood circulation, aids in better digestion & leaves us refreshing always. - It reduces the level of Bad Cholesterol (LDL) and helps in improving the level of Good cholesterol (HDL), thereby supports us to maintain Ideal Body Weight. - Being a Zero-Calorie Food, it can be administrated to Blood Pressure (BP), Diabetic and Kidney Patients also. - WHO has announced it as “A safe natural food for the growth of children and it acts as a Balanced Diet to meet their Nutrients Needs". It can be given in milk to as low as a 6 month old child. - Plant based Chlorophyll is incredibly similar to the human hemoglobin. The only difference is that the center of molecule in Algae is magnesium and the center molecule in blood cells is iron. Thus, it is no coincidence that chlorophyll rich Spirulina is exceptionally high in Iron, which is excellent for anemia and helps to build the blood. STAY TUNED TO THIS PLACE FOR MORE INFORMATION ON SPIRULINA As how it helps in child nutrition, men’s & women’s health, weight & stress management, how and when to take it in the right dose and the right way. For, more effective and rationale use of Nutrition products a Dietician guidance support is helpful for beneficial, safe and effective use. I am happy to help answer any Q’s you may have to lead a Healthy Lifestyle!!! I like to be poked on my Clinic fb page 
THE MILK TEA CULTURE & HABBITS You know our kitchen is like a Science Laboratory, great experimentation since ages has delivered great recipes. In one of the greatest recipe experiments once a person added milk to tea, and the recipe resulted in exceptional experience and accepted well by many culture and people globally. The recipe became even more wonder full in enhancing taste and experience when milk, tea, sugar, cardamom (green elaichi), ginger etc... Were boiled together. But sadly the health benefits value of tea came down immensely. This recipe method always ticks my mind and today I am taking an effort to share you some valuable and deeper insights on the less known topic of “The Milk Tea Culture and Habbits”. So, I am going to answer all the Why and How on the Milk Tea habbit here. After your milk tea is prepared by boiling in pan, and sifting it in cups to serve you must have noticed the left over pan becomes very sticky with dried layers of the left over tea. Cleaning this pan requires a lot of vigorous efforts and soap and water to make it shining and gleaming clean. Now just think how this sticks inside in your body in intestines and thus brings down the intestinal performance. Sadly this brings down performance and function of intestinal pathway which causes intestinal walls and brushes getting closed and not able to secrete digestive juices properly and also not able to extract micro and macro nutrients from flowing semisolid food and helping it brushing and pushing the food forward. Thus digestion process slows and lengthening of process is happening. As a result this triggers start of indigestion, acidity, and bloated stomach stressed and overloaded stomach bladder and after some weeks, months you notice visible physical indicators like continuous or long belching, high acidity, heart burn, acid reflux till throat. For some this causes weight loss and for many progressing towards obesity. Meantime you start Doctor Consultation but being on medicine therapy with continuing milk tea habbit doesn’t help much. And, once you are off medicines the improved health condition is again washed out. This creates a continues and regular psychological burden of living in stress with troubled stomach health and slowly becomes a way of life, with a person understanding that this health issue can’t be helped much. The Milk Tea facts can also be understood by traditional Ayurveda wisdom and Modern Science study based connections: Ayurveda Connection – In Ayurveda every substance and food product is divided by their properties of Prakuruti of three basic natures that is Vata (Air +Space), Pitta (Fire+Water) and Kapha (Earth+water). In simple terms the milk and tea are not compatible in supporting each other to add nutrient in value and thus causes severe imbalance of Vata, Pitta and Kapha. It is like milk and lemon not being compatible to add in each other, as you know the milk will sour. Thus, its recommended tea is good to be consumed by simply gently dipping tea leaves in hot water, straining the solution and adding a tea spoon of honey for sweet taste when its mild hot or cold. Adding drops lemon juice is also good for taste and health. Modern Science Connection - Many science research and human clinical trials have revealed the facts and figures to support that adding milk to tea wipes out major health benefits of Tea like- Tea leaves are rich in flavonoids called as “Catechins”, which have very good effect on heart health. While milk is rich in group of proteins called as “Casein”. Thus when you add milk to tea, the concentration of catechins decreases drastically thus doing no good on supporting heart health and thus reducing nutrient value of the Milk Tea recipe. Black Tea causes dilation of brachial artery thus giving good relaxation effect at biological level, while Milk tea prevents this biological effect. Drinking any tea be it the black, green or milk with meals or soon after meals causes decrease in absorption of iron from food and thus causing iron deficiency in blood over a period of time . Dietician Recommendation – Understanding the right Tea habbits and lifestyle modification would help people to learn the right way and prevent themselves from short and long term diseases. There are many healthy tea options to try like black tea, lemon honey black tea, green tea, Tulsi blend tea, chamomile tea, jasmine tea, mushroom added black tea. There are many famous brands offering wide range of quality tea products like DXN, Organic India from fab India house. Or simply buy tea leaves and extract them in hot water. But is ok to enjoy your Milk Tea sometimes and do a treat to your taste buds. I wish the readers best of “Health and Happiness”. If you like this blog share it with your family, friends and known to’s. I am happy to help answer any Q’s you may have to lead a Healthy Lifestyle!!! I like to be poked on my Clinic fb page Diet Planet offers a Total Fitness Program to help you achieve the desired health goals by Online and Face 2 Face consultation modes.
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