Brinjal
  04 Oct 2016
Brinjals or eggplants are often ignored but surprisingly they help in lowering cholesterol levels and are low in carbohydrates. They are known to be good for people suffering from diabetes. The high fibre in them helps in controlling the blood sugar levels in the body by controlling the absorption of glucose from food. Moreover, brinjals are rich in chlorogenic acid that acts as a powerful antioxidant agent.



 

On The Sunny Side
  03 Aug 2016
Sunflower seeds provide a rich source of vitamins E and B-1, as well as copper and contain a high level of phytosterols supporting healthy cholesterol levels. One fourth cup of sunflower seeds provides more than 25% of the recommended daily value of magnesium that is complete protection for your brain, heart and muscles.



 

Ola Oils!
  03 Aug 2016
Studies have shown that olive oil contains oleocanthal, a phytonutrient in this oil mimics the effect of ibuprofen, in reducing inflammation, which can lower the risk of breast cancer. Olive oil is very well tolerated by the stomach and is known to have beneficial effect on ulcers and gastritis. Feel free to say yes to this good fat. It will help you stay thin and healthy.



 

Allergy Alert
  03 Aug 2016
Foods high in allergy-relieving are the ones that contain vitamin C and folic acid. Citrus fruit such as lime, grapefruit, oranges, lemons and vegetables such as broccoli and kale from the Cruciferous family help reduce the inflammation associated with allergic reactions. Vegetables rich in phytochemicals and carotenoid content help in annihilating the allergy symptoms and are known to clear out blocked-up sinuses. Quercetin is another secret weapon that helps fight allergies by acting like an antihistamine. Onions and garlic are packed with quercetin. Parsley inhibits the secretion of allergy-inducing histamine. Pack them all into your day’s diet to safeguard yourself from the perils of pollens!



 

Juice out Lemons!
  03 Aug 2016
On an average lemon contains three tablespoons of juice. To be able to extract maximum amount of juice you need to bring refrigerated lemon at room temperature. Just before slicing it in half, gently roll it on the kitchen counter or pound it lightly with a rolling pin or microwave for 20 seconds or dunk it for a minute in warm water. The best way to store lemons is in the refrigerator in a high quality zip lock bag or coating them in a drop of oil.



 

The Soothing Oats
  05 Jul 2016
Oatmeal is a wonderful treatment for prickly rash due to its anti-irritating, anti-inflammatory and soothing properties. It will give instantaneous respite from irritating itching.



 

Magic Fruit for the Skin
  05 Jul 2016
Jamun fruit is a great source of sodium, potassium, phosphorous, manganese, zinc, iron, riboflavin, nicotinic acid, choline, folic acid, Vitamin A & C. An exotic fruit with high levels of antioxidants help boost the immune system. Jamun seeds contain a key ingredient- jamboline, a chemical that has anti-diabetic action. A bowl of Jamun after every meal controls blood sugar levels and improves digestion. It helps in curing acne and dark spots. Enjoy this purple tropical berry this season and stay fit!



 

Calming Chamomile
  05 Jul 2016
With its anti-inflammatory and anti-septic properties, chamomile helps in clearing up skin irritations such as eczema, acne, and allergies. The plant's healing properties come from its daisy-like flowers, which contain volatile oils including bisabolol, bisabolol oxides A and B, and matricin and a flavonoid compound called apigenin. Use about one tablespoon of dried herb per cup of water. Pour boiling water over the herbs and allow to steep for about 5 minutes. Strain and enjoy.



 

Think Fast on Fast Food!
  05 Jul 2016
If you do happen to eat fast food that is agreeably unhealthy leading to weight gain, choose menu options with care. Avoid "value" combo meals, which tend to have more calories than you need in one meal. Order a fresh salad if there on the menu. Limit your use of toppings that are high in fat and calories, such as extra cheese, mayonnaise, salad dressings, and sauces. Pick steamed or baked items over fried ones. Go for fresh lime or avoid the sugary drink completely.



 

This Nut gives us a perfect skin
  05 Jul 2016
You have noticed many face creams, shampoos, conditioners and lotions that contain traces of coconut extract are more effective. Coconut water has all the right ingredients for acne or other blemishes prone skin. Topical application of coconut water can go a great distance as it has the ability to clear up and subsequently tone the skin. It also moisturizes the skin from within if ingested orally and eliminates large amounts of oil.



 

The negative calorie foods
  05 Jul 2016
These are foods that have a low glycemic index and high percentage of fiber and are known to improve the process of metabolism and production of enzymes. Fruit, vegetable and medical herbs are found in this list. Recommended vegetables are asparagus, beans, Brussels sprout, cabbage, carrot, cauliflower, celery, radishes, cucumbers, peas, lettuce, chicory, spinach, tomato. Recommended fruit are apple, blackberries, grapefruit, lemon and lime, raspberry. Recommended spices and curative herbs are cinnamon, chili, coriander, flaxseeds, ginger, onion, parsley. Negative foods stabilize the blood sugar levels, improve the purification of large intestines, increase energy output and rejuvenate the skin, regenerate the hair and strengthen the nails.



 

How best to eat your Ice Cream!
  05 Jul 2016
The hard to resist universally popular comfort food for summer is something you cannot exclude from the diet. The best way to continue slurping up sinful sugary laden ice cream reduce the scoop size, spoon a single serving and add fruit purees, diced fruit, roasted nuts, oats and muesli, honey, seed mixes with sunflower, flax and pumpkin, sun dried amla, apple and berries. When buying ice cream opt for smaller family tubs, pick up gelatos, fruit ices, candies and sorbets, probiotic versions that boost immunity. Fix your own ice cream with low fat milk and sugar free substitutes such as stevia leaves or dates.



 

Mint Fresh
  05 May 2016
Mint, is a known for its soothing properties, mint works best on indigestion or inflammation. In the sweltering heat this summer, when you feel sick in your stomach, drink up a cup of mint tea can give you relief. The aroma of mint activates the salivary glands in our mouth as well as glands which secrete digestive enzymes, thereby facilitating digestion.



 

A Cup of Calcium
  05 May 2016
Buttermilk contains probiotic microbes soothing to stomach and skin. Buttermilk has acid in it which fights germs and bacteria and helps clear stomach and aid digestion. It makes for an ideal summer drink. One of the major health advantages associated with buttermilk is its calcium content. You need 1,000 milligrams of calcium daily, and each cup of low-fat buttermilk brings you 28 percent closer to this goal. Since it contains electrolytes and lots of water, it is the best treat to give to your body to fight dehydration.



 

Pining for Pineapple
  05 May 2016
Pineapple is anti inflammatory. Bromelain, an anti oxidant present in pineapple juice and a pinch of turmeric is said to be more effective than pain killers and steroids. The Bromelian and turmeric combination can help your body break down proteins, which helps your body digest things much better.



 

Speed Food
  05 May 2016
We always stop for a premium unleaded fuel for our cars before our day’s journey. But we often almost forget to fuel our body with healthy breakfast to speed through the day. Breakfast is the most important meal of the day. It gives you energy for the rest of the day. Breakfast is fuel for the body. Eating the right kind of breakfast is crucial. “Ensure your breakfast includes quality ingredients such as fibre, protein and fat. These nutrients are key for sustained energy.”



 

Chinese Cabbage
  04 Apr 2016
Chinese Cabbage is an excellent source of folic acid and has anti-inflammatory properties. Chinese cabbage is low in calories and is also low in sodium. It is also high in vitamin A and a good source of potassium.



 

See for Cilantro
  04 Apr 2016
Cilantro, a member of carrot family gives relief in rheumatic pain. It may be useful to treat urinary tract infections. Both the leaves and seeds aid digestion, relieve intestinal gas, pain and distention. They also treat nausea, soothe inflammation, headaches, coughs and mental stress.



 

Say Celery!
  04 Apr 2016
Celery is the best vegetable source of naturally occurring sodium. At the same time it is high in potassium. This is what makes it safe for those with high blood pressure. The high water content in celery makes it ideal for vegetable juicing. Celery is good for those on a diet to loose weight.



 

Fennel Funda
  04 Apr 2016
Fennel has been a mouth freshner and an effective digestant post meals. It contains the antioxidant flavonoid quercetin. It is anticarcinogenic and can be useful for cancer patients undergoing chemotherapy or radiation. Fennel can be useful for indigestion and spasms of the digestive tract. It also helps expel phlegm from the lungs.



 

The Green Goodness
  04 Apr 2016
Avocados have been a hot favourite in medditeranian and Mexican cuisines. It is twice as rich in potassium than a banana. Avocados contain Glutathione, a liver cleansing compound that is required by the liver to cleanse harmful toxins. The high amount of monounsaturated fat in avocados helps reduce low-density lipoproteins or “bad” cholesterol and increases high-density lipoproteins or “good” cholesterol.



 

Wheat grass
  28 Mar 2016
Wheatgrass is high in oxygen like all green plants that contain chlorophyll. The brain and all body tissues function at an optimal level in a highly oxygenated environment. Chlorophyll is anti-bacterial and can be used inside and outside the body as a healer. It is documented that it only takes minutes to digest wheatgrass juice and uses up very little body energy. Chlorophyll (wheatgrass) rebuilds the bloodstream.



 

Kohlrabi
  28 Mar 2016
Fresh kohlrabi, like other members of the Brassica family, contains health-promoting phytochemicals such as isothiocyanates, sulforaphane, and indole-3-carbinol that are supposed to protect against prostate and colon cancers. Highly rich in ascorbic acid, it helps the body maintain healthy connective tissue, teeth, and gum. Aqueous extract of Knol-Khol is reported to have anti-diabetic activity.



 

Pearls of goodness!
  17 Feb 2016
Bajra is one of the oldest grains cultivated by the mankind. According to nutritional experts, the amino acids present in bajra are readily available and comparatively easily digestible than wheat grains. It also contains niacin, a vitamin that plays a crucial role in lowering cholesterol levels, thereby preventing heart disease. It is also a fairly good source of magnesium and potassium, minerals that play a role in regulating blood pressure. A phytonutrient called lignin, found abundantly in bajra, is thought to be associated with a lowered risk of cardiac arrest.



 

Strawberries for your eyes only!
  17 Feb 2016
We all know that strawberries are an excellent source of vitamin C. But the antioxidant power in strawberries becomes “bioavailable” or “ready to work in the blood” after eating the fruit for just a few weeks. The antioxidant properties in strawberries may also help to prevent cataracts. Vitamin C also plays an important role in strengthening the eye's cornea and retina.



 

Greatness of Grapes
  17 Feb 2016
Grapes are rich source of micronutrient minerals like copper, iron and manganese. They are an also good source of vitamin-C, vitamin A, vitamin K, carotenes, B-complex vitamins such as pyridoxine, riboflavin, and thiamin. It boosts immune system and prevents fatigue. Grapes have therapeutic values for asthma. It can enhance brain health and prevent Alzheimers.



 

Jaggery
  17 Feb 2016
Popularly known as medicinal sugar, jaggery is rich in calcium and phosphorous, other mineral salts and vitamins. It has strong antioxidant properties and protects our body cells from the damage caused by free radicals due to oxidative stress. It regulates the blood pressure as it is low in sodium and has the ability to purify blood and helps in regulating the liver functions. It aids in digestion and reduces constipation and cleanses respiratory tracts, lungs, food pipe, stomach and intestine.



 

Ola Omega 3
  23 Jan 2016
The three primary forms of omega-3 fatty acids are eicosapentaenoic acid, or EPA; docosahexaenoic acid or DHA and alpha-linolenic acid, referred to as ALA. EPA and DHA are long chain fatty acids that are easily utilized by your body. EPA and DHA are found in fish, algae extracts and fish oil supplements. ALA is a short chain fatty acid that must be converted by your body into a long chain fatty acid in order to be biologically useful. ALA can be found in flaxseed, flaxseed oil, canola and soybean oil, walnuts and in smaller quantities in green leafy vegetables such as spinach and broccoli. This fatty acids has numerous health benefits like improved cholesterol balance, reduce inflammation, increase blood flow throughout the body, reduced rates of heart diseases and atherosclerosis, better immune system, reduces the developing arthritis risk, prevents stress and depression, improves brain functioning and psychiatric disorders, prevents cancer, etc.



 

Sore Throat Remedy
  23 Jan 2016
The dry irritating cough is offen a common symptom in winters. Ensure the air in the bedroom is not too dry. Take 2 tablespoon sesame oil added to 2 tablespoon of warm water. Squish this around your mouth and you will find the dry cough disappear!



 

Mustard Greens a Must
  23 Jan 2016
Mustard greens, like spinach are the storehouse of many phyto-nutrients with disease preventing properties. It also contains very good amount of dietary fiber that helps control cholesterol level by interfering with its absorption in the gut. The greens are very good sources of vitamin K. Vitamin K has found to have a potential role in bone mass building function by promoting osteotrophic activity in the bone.



 

A Date With You
  23 Jan 2016
Dates are free from cholesterol and do not contain excessive fat amounts. Dates provide readily assimilable proteins that are required by the body. Rich in potassium with very little sodium, dates reduces cholesterol and also lessens the risk of a stroke. Iron is an important element for the human body. Dates are rich sources of iron. The fluorine in dates helps to prevent tooth decay.



 

Spring into Action with Spring Onion!
  17 Dec 2015
These bulbous plants with many benefits are the rich green spring onions or scallions . The richest source of Vit C, manganese, B6, potassium, copper and essential trace mineral such as chromium are packed into green onions. Spring onions are rich in flavonoids such as quercetin which offers anti inflammatory and anti histamine benefits. It is also a heart healthy vegetable that lowers the oxidation of cholesterol and reduces the risk of coronary heart diseases. Pectin in spring onions reduces the chances of developing cancers especially colon cancer.



 

Green Goodness
  17 Dec 2015
Green tea extract contains compounds known as catechins that help in weight loss. EGCG has the ability to inhibit an enzyme that breaks down norepinephrine, the neurotransmitter involved in regulating metabolic rate and fat-burning. By stopping the breakdown of norepinephrine, the body’s metabolism and fat-burning effect remains elevated for longer duration. Research studies confirm that green tea extract can significantly boost fat loss.



 

Brinjal
  17 Dec 2015
Brinjals or eggplants are low in carbohydrates and high in fibre content. They are known to be good for people suffering from diabetes. The high fibre helps in controlling the blood sugar levels in the body by controlling the absorption of glucose from food. Moreover, brinjals are rich in chlorogenic acid that acts as a powerful antioxidant agent, lowering cholesterol levels in the body.



 

Boost Your Brain Health
  17 Dec 2015
Cauliflower is a good source of a B complex vitamin named choline known for its role in brain development. Several Researches on Choline intake indicate that it may boost cognitive function, and improve learning and memory. It may even diminish age-related memory decline and brain's vulnerability to toxins during childhood. Cauliflower is a hot favourite winter vegetable with many in our country.



 

The Feel Good Food
  23 Nov 2015
Kefir-a fermented milk drink is commonly heard about but consumed in few parts of the world. It is made by adding kefir grains to cow or goat milk. Kefir grains are not cereal grains, but rather cultures of lactic acid bacteria and yeast that look a bit like cauliflower. Kefir has been derived from theTurkish word keyif, which means “feeling good” after eating. Yogurt is probably the best known probiotic food in the Western diet, kefir is actually a better source as it contains several major strains of friendly bacteria and yeast, making it a diverse and potent probiotic . Like yogurt, kefir is generally well-tolerated by people who are lactose intolerant. It helps in building immunity.



 

Calming Chamomile
  28 Oct 2015
Use of Chamomile tea dates back to the Greeks, Romans and Egyptians as a salve for wounds to expedite healing. It worked especially well on burn wounds. This tea is known to soothe the nervous system and promote sleep. It has been used as a solution for insomnia for centuries. Chamomile has anti-inflammatory, antimicrobial and antioxidant effects. Research has shown that chamomile can help those suffering from diabetes. The antibacterial effects of drinking chamomile tea can help to prevent and treat colds while protecting against bacterial-related illness and infection. With its anti-inflammatory and anti-septic properties, chamomile helps in clearing up skin irritations such as eczema, acne, and allergies. Use about one tablespoon of dried herb per cup of water. Pour boiling water over the herbs and allow to steep for about 5 minutes. Strain and enjoy.



 

Rosemary
  28 Oct 2015
In today’s times a lot of ill health is due to tension and stress. Rosemary is one herb that helps in reducing tension and stress, in treating headaches and muscle pain and improving memory and concentration. Regular use of rosemary has health benefits for depression too. It can calm the nervous system and ease anxiety, thereby reducing the symptoms of depression. Studies show that the consumption of rosemary can increase blood flow. Due to this improvement in blood circulation, conditions such as high or low blood pressure are stabilized. When buying rosemary, remember that dried rosemary leaves are more pungent and have a strong flavored than fresh rosemary. You can buy dried rosemary in most supermarkets or make your own by hanging a bundle of sprigs upside down.



 

Water Chestnut
  28 Oct 2015
This fruit is a saviour for many Indians who observe 9 day long fast during Navratras. Commonly known as Singhara or water chestnut, this fruit is a blood cleanser or purifier. It maintains the proper functioning of the thyroid as it contains useful minerals like iodine and manganese. It is rich in polyphenolic and flavonoid antioxidants and therefore possesses antibacterial, antiviral, anticancer and antioxidant properties. It is gluten free and cholesterol free.



 

Come in Cumin
  08 Oct 2015
We all know Cumin is extremely beneficial for digestive disorders and other related problems such as indigestion, dyspepsia, and diarrhea and malabsorption syndrome. Cumin contains an aromatic organic compound called Cuminaldehyde, which activates the salivary glands, thereby helping in the digestion process. Cumin helps in the healing of infections or wounds in the digestive and excretory system. Due to the presence of caffeine and aromatic essential oils, cumin makes an ideal anti-congestive combination for people suffering from respiratory disorders, such as asthma, bronchitis, and so on. The onset of common cold frequently weakens our body, thereby declining our immune system. Vitamin E present in abundance in cumin keeps the skin young and glowing.



 

Sugar is sugar!
  08 Oct 2015
Brown sugar and white sugar both contain about the same number of calories per serving. A teaspoon of packed brown sugar provides 17 calories and 1 teaspoon of white sugar contains 16 calories, notes the U.S. Department of Agriculture National Nutrient Database. The best is to go for natural sugar in the form of honey, stevia leaves or natural fruit pulps and purees. If you are looking for ways to cut calories, choosing brown sugar over white sugar won't be beneficial.



 

The Magic Herb
  08 Oct 2015
Guduchi (Tinospora cordifolia) is much in news nowadays in order to combat the spread of viral epidemics. It is being used to support the immune system and the body's resistance to infections. It is considered an effective immuno-stimulant. Guduchi is considered to be one of Ayurveda's most famous adaptogens which supports normal immune function and the body's natural response to daily stress and helps bring the body back into balance. The plant is also used in dyspepsia and various types of fever.



 

Cook with Chia Seeds
  21 Sep 2015
Chia seeds are gluten free. They are an excellent substitute for eggs in any recipe containing egg as a binding agent. The outer layer of chia seeds swells when mixed with liquids to form a gel. . To make the egg replacement, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let sit for 15 minutes. When used in place of eggs, it lowers cholesterol and increases the nutrient content of foods and baked goods.



 

World Healthiest Drink!
  08 Sep 2015
Green tea is one of the world's healthiest drinks which contain the highest amount of antioxidants. It enhances brain functioning. This beverage is a dieter's delight and is a smart swap for sugary drinks. An eminent Scientist Dr. Christopher Ochner claims- "If you replace 1-2 cups of green tea for one soda in a year you would save over 50,000 calories. Drinking green tea is also associated with a reduced risk of stroke and helps fight cancers.



 

Red Hot Chilli Peppers
  08 Sep 2015
Studies show people who consumed liberal quantities of hot pepper have a much lower rate of heart attack, stroke and pulmonary embolism. Red chili peppers, such as cayenne, have been shown to reduce blood cholesterol, triglyceride levels, and platelet aggregation, while increasing the body's ability to dissolve fibrin, a substance integral to the formation of blood clots. Spicing your meals with chili peppers may also protect the fats in your blood from damage by free radicals.



 

Crowned Cob
  24 Aug 2015
Being a good source of dietary fibre, corn aids in alleviating digestive problems such as constipation and hemorrhoids. These fibers also help in lowering the risk of colon cancer. These are gluten free can be consumed by celiac patients also. It is moderately rich in calories. This grain contains several other essential vitamins, especially thiamin and niacin, which are useful to the body. Corn contains great amounts of phosphorus, magnesium, manganese, zinc, iron and copper and trace elements such as selenium. These combine together in maintaining normal bone growth, bone health and kidney functioning.



 

Sweet Lime and Lemony
  24 Aug 2015
Sweet limes are not just a great source of vitamin C but are surprzingly also rich in calcium, copper, iron and phosphorus as well. Sweet lime juice also helps in flushing out the toxins from the body by neutralization of acidic digestive juices, making us feel fresh and healthy. It protects against arthritis. It keeps hair and skin healthy. The oil extracts of mosambi have anti-congestive properties which clean and keep various respiratory problems at bay. Thus, they are often used in balms, inhalers and vaporizers.



 

Cheap Fruit Rich Rewards – Go! Guava!
  10 Aug 2015
Did you know, Guava fruit as well as its leaves have the power to treat diabetes. Guava relieves constipation and improves digestion. This fruit being low in calories helps to lose weight. It carries several vital vitamins, minerals, and helps to boost immunity. Also a rich source of Vitamin C, guava has 4 times the amount of vitamin C than oranges. Apart from these basic health conditions, guavas can also help keep a control on high blood pressure, prevent cough and cold, treat tooth aches or swollen gums, ulcers and reduce frequency of convulsions in patients.



 

A Date with You!
  30 Jul 2015
Every diet regime will include a ‘handful of dry fruits every day’. Dry dates or 'chuwaara' in hindi are great energy boosters despite being low in calories. They are rich in dietary fiber and tannins. They also contain antioxidants such as beta carotene, lutein and zeaxanthin. They are an excellent source of sulphur, phosphorus, iron and are rich in potassium, calcium, manganese, copper and magnesium. These are useful in relieving respiratory distress. As they are hot in nature they bring out phlegm and are beneficial to the chest and lung insoluble fibers and different kinds of amino acids. Dry Dates also help in lowering of the LDL cholesterol.



 

Superstars!
  30 Jul 2015
Black currants are the superstars when it comes to vitamin C. Vitamin C helps the human body to develop immunity against infectious agents and also help scavenge harmful oxygen-free radicals from the body. They are incredibly rich in phyto-nutrients and anti-oxidants that are vital for our health. They are cholesterol-free and high-protein. Consumption of blackcurrants can have potential health effects against cancer, aging, inflammation, and neurological diseases.



 

Seed
  28 Jul 2015
The seeds of sunflower are a powerhouse of vitamin E and B1 as well as copper containing a high level of phytosterols. A quarter cup of serving of sunflower seeds provides more than 25 percent of the recommended daily values of magnesium. Daily consumption of these seeds lowers the risk of developing cardiovascular disease or type 2 diabetes. Seeds are also known to protect the braincells.



 

Herb way!
  14 Jul 2015
Make your own flavored vinegars by experimenting and combining. Make herb vinegars with herbs. The process is very simple. In a ratio of 2 is to 1, 2 parts of the fruit vinegar and 1 cup fresh herbs, warm the vinegar and store in an air-tight glass bottle with a cork. The synthetic vinegars should best be avoided. Research suggests reduced risk of coronary heart diseases for those who regularly ate vinegar and oil salad dressings. More research results are awaited before any recommendations are made. Sharing one of my all time favourite lycopene rich recipe which involves a liberal use of balsamic vinegar.



 

Tinda
  04 Jul 2015
This squash-like curcubit commonly known as 'Tinda' or the Indian round gourd is a popular South Asian vegetable. It is very low in calories with almost 94% water. This summer vegetable works miraculously well for all summer ailments such as acidity and diarrhea. It is very mild and a soothing vegetable for the intestinal tract. It is also very effective in urinary tract infections.



 

Eye-pricots
  01 Jul 2015
Apricots, the golden orange fruit with a velvety skin are a good source of dietary fiber. This fruit is eaten fresh as well as in dried form. Many studies have shown that consuming apricots is highly beneficial for the eyes. Consuming two or three servings of apricots in a day has shown to be beneficial in preventing age-related Macular Degeneration. The carotenoids and the various vitamins especially Vitamin A and Beta Carotene present in apricots are responsible for reducing the risk of developing this disorder.



 

Pistachios
  01 Jul 2015
Pistachois are naturally cholesterol and sodium free dried nuts. It is how we treat the nuts and how much sodium we add to make them salted snack nuts. Not only are pistachios a source of many essential vitamins and minerals, monounsaturated and polyunsaturated fatty acids, protein and fiber, but also provide an array of phyto chemicals, a wide variety of compounds made by plants that may help to promote health and well-being. One serving of pistachios has as much potassium as a half of a large banana.



 

The Cure Leaves
  19 Jun 2015
Commonly used as a seasoning, curry leaves have curing properties. Packed with Vitamin C and A, Vitamin B and E, and minerals such as calcium, phosphorous and iron, curry leaves help fight infections and also protects Liver and heart. Curry leaves have an anti diabetic, antioxidant, antimicrobial, anti inflammatory and anti hypercholesterolemic properties. These leaves also help in obesity control. Curry leaves reduce total cholesterol and triglyceride levels thereby also helping to prevent obesity. Regular consumption of curry leaves delays greying of hair and keeps hair healthy.



 

Fishy Tale
  08 Jun 2015
Fish consumption per capita is expanding globally, and the pattern of fish consumption in India too is showing a promising change. Fish is now being acknowledged as a healthy option because of its high concentrations of protein and other essential nutrients. It is low in saturated fat, and contains the valuable omega-3 fatty acids, EPA and DHA. These food factors contribute to heart health and to children’s proper growth and development. Healthy cooking options to enjoy fish include baking, poaching, grilling, shallow fry and steaming.



 

Cooling Berries
  23 May 2015
Native of India and its neighboring countries such as Pakistan, Nepal, Bangladesh, Cambodia and Thailand, ‘Falsa’ are tiny reddish purple berries that are sweet and sour in taste. This tangy fruit is highly perishable and abundantly available in summers. It is highly beneficial in curing heat strokes and sunburn. Rich in potassium, with low sodium levels, this fruit is good for the heart. Falsas have anthocyanin flavonoids which are responsible to be protective against cancer. The fruit is often eaten with the seeds which in turn contain palmitic, stearic, oleic and linoleic acids that are antioxidant in nature. You can eat them or juice them to get the most in summer.



 

The Mulberry Bush!
  23 May 2015
These health promoting berries contain significantly high amounts of phenolic flavonoid phytochemicals called anthocyanins. They should be consumed daily as these summer berries are short seasoned. They help fight cancer, help in ageing and neurological diseases, reduce inflammation, help in diabetes and also fight off any bacterial infections. These berries are every weight watchers delight as they carry only 43 calories per 100 grams. Consumption of mulberry provides another group of health promoting flavonoid polyphenolic antioxidants such as lutein, zea-xanthin, ß-carotene and a-carotene in small but notably significant amounts.



 

Whatta Watermelon!
  12 May 2015
Watermelons are mostly water, about 92 percent of water and 6 percent sugar. This fruit has the highest concentrations of lycopene of any fresh fruit or veggie which helps fight heart disease and several types of cancer. Water melon has significant levels of vitamins A, B6 and C, antioxidants and amino acids. Watermelons are heart friendly as they contain citrulline & arginine, which can help maintain arteries, blood flow & overall cardiovascular function. Protects the joints from inflammation.It is rich in calcium which aids in the preservation & strengthening of bone structures. It can also help with healing gout.



 

The Calorie Traps!
  01 May 2015
Summer parties have hit the season with cocktails at the pool, barbecues and grills set out, summer salads tossed in huge servings and repeat serves on refreshingly cool ice creams are the common trend of this season. The nutrition scores for such popular menu items reveal that they are shocking calorie traps. A cup of soft-serve ice cream can have 380 calories and 22 grams of fat. Calories add up to 720 on consuming the thick cool summer shakes. Salads dressed with mayo contain at least 12 grams of fat. Eat smart this summer. Choose from a variety of veggies and lean meat portions to add to the barbecues. Whip salads in hung curd dressings; add apple cider or balsamic vinegar instead of olive oil. Toss lots of veggies into any salad bowl to increase the fiber and nutrients. Go for low cal gelatos or summer yoghurt and fruit sorbet for summer sweet cravings.



 

The Morning Dilemma
  30 Apr 2015
Constipation is not just caused due to lack of bulk or fluids in the diet but could also be due to stress or a reason as simple as a change on the diet pattern or lack of exercise. Certain pain killers can also add to poor bowel movements. The best way to manage constipation is through regularizing meal timings, increasing the fiber content in the diet. On including whole grains and legumes and fruit with edible peels will gradually allow your body to adjust and minimize potential abdominal gas or discomfort. Choose snacks that contain fiber such as popcorn, whole grain crackers, fresh and dried fruits, raw vegetables, nuts and seeds.



 

Minty Moments
  22 Apr 2015
Mint, is a popular appetizer and a cleanser with more than two dozen species and hundreds of varieties. Known for its soothing properties, mint works best on indigestion or inflammation. In the sweltering heat this summer, when you feel sick in your stomach, drink up a cup of mint tea can give you relief. The aroma of mint activates the salivary glands in our mouth as well as glands which secrete digestive enzymes, thereby facilitating digestion.



 

Buttermilk has no Butter!
  22 Apr 2015
Buttermilk originally referred to as the left over liquid of the churned butter extracted from milk's cream. In the traditional way it is considered beneficial to health as it contains probiotic microbes soothing to stomach and skin. One of the major health advantages associated with buttermilk is its calcium content. You need 1,000 milligrams of calcium daily, and each cup of low-fat buttermilk brings you 28 percent closer to this goal. Since it contains electrolytes and lots of water, it is the best treat to give to your body to fight dehydration.Buttermilk has acid in it which fights germs and bacteria and helps clear stomach and aid digestion. It makes for an ideal summer drink.



 

LADIES, SAY YA TO SOYA!
  09 Apr 2015
A wonder food - a ‘miracle bean’, low in fat, high in protein is often used by the weight watchers and vegetarians as a substitute for meat, but meat eaters are also learning to appreciate its health benefits. Ladies, by getting more Soya into your diet will have many positive effects on your cholesterol, bone density, menstrual and menopausal symptoms as well as preventing cancers and coronary heart diseases. Emerging research indicates that Soy protein intake reduces the bad cholesterol and increases the good cholesterol values. Soya beans can increase bone mineral density and decrease calcium loss in aging women. It is also known as nature's hormone replacement therapy for women. Due to the action of the phytoestrogens that are located within the soya bean, there is a lower incidence of menopausal symptoms in women.



 

The Sacred Fruit
  30 Mar 2015
Bael or Bilva in Sanskrit is an ancient Ayurvedic tree with spiritual and medicinal importance. It is actually considered sacred by Hindus and is widely cultivated and eaten in India. This Fruit is known to boost the immune system by fighting off bacterial and viral infections. Wood Apple as it is popularly known is a stomach friendly fruit that gives relief from constipation, indigestion, peptic ulcer, piles, respiratory problems, diarrhea, and dysentery. It reduces inflammation and various inflammatory conditions such as cancer. It is also known to increase milk production for nursing mothers. As little as 3 scoops of bel fruit juice mixed with warm water is recommended for blood purification and the removal of toxins that can cause extensive damage to the body. It is therefore a liver purifier. It is a perfect summer cooling drink.



 

THE ANCIENT CURE!
  24 Mar 2015
Turmeric was traditionally called "Indian saffron" because of its deep yellow-orange color and has been used throughout history as a condiment. Since turmeric is known to have healing properties it has been used as a powerful medicine to treat a wide variety of conditions ranging from a simple toothache to a hemorrhage.Curcumin and curcuminoids are the two chemicals found in turmeric that act to decrease inflammation by inhibiting the production of prostaglandins which are linked to arthritic inflammation. Good news for weight watchers, turmeric is known to enhance weight loss and promote healthy mood balance.



 

GEL WITH GELATIN!
  24 Mar 2015
Think marshmellows, think gelatin. Gelatin- a translucent, colourless, brittle and flavourless foodstuff found in gummy candy is derived from collagen obtained from various animal by-products. It is pro-thyroid and protects against autoimmune problems. Gelatin contains nine of the 18 amino acids that we require. Gelatin is anti-inflammatory and is required by the liver to help eliminate toxins. Gelatin has also shown to help soothe joint pain, boost energy, help damaged skin, hair and nails.



 

Catchy Colours
  09 Mar 2015
Speaking of eyes and as the saying goes “people eat with their eyes, and their eyes trick their stomach”. The more colors we see across the buffet table the more we eat. But to take this distinction seriously, of all the colours that we see, only a handful of dishes are with their natural food colours while a huge spread of dishes carry artificial food colorants. Such colors make the food unnatural and spoil the original taste. There are two types of food dyes, natural and synthetic. The synthetic ones are mainly coal-tar derivatives made from chemical compounds.Dyes dissolve in water and are added to baked goods, beverages, dairy products, dry mixes etc. They are made as liquids and powders. The following dyes have been linked to allergic reactions, skin rashes, hyperactivity, asthma and even cancer and it may be a good idea to avoid them. These are Tartrazine, Sunset Yellow, Carmoisine, Amaranth, Ponceau, Allura Red, Brilliant Blue, Green S, Caramel Brilliant Black, Brown HT and Aluminium.



 

Beauty Berries!
  20 Feb 2015
Strawberries have the greatest eye appeal in the kingdom of fruits. Strawberries are filled with biotin, which helps build strong hair and nails. They also contain the antioxidant ellagic acid which prevents the skin from sagging. They are surprisingly low in fat and calories and are brimming with gum-building vitamin C thereby maintaining strength and integrity of gums. They also contain omega-3 which helps in regulating high blood pressure, blood clotting, inflammation and brain functions. Strawberries help to improve the inflammation in digestive tract. These heart shaped fruit brighten up the flavor of any dish.



 

The Rice Bowl
  12 Feb 2015
Brown rice with only the outer hull of the grain removed is an excellent source of soluble fibre, which helps to lower levels of ‘bad’ LDL cholesterol in the blood. It is a complex carbohydrate source which is classified as whole grains that contain a range of essential nutrients such as B vitamins, phosphorus, selenium, manganese, potassium and magnesium. Magnesium, which is thought to be a key nutrient needed for healthy bones along with calcium and Vitamin D. One cup of brown rice furnishes about 21% of our daily magnesium requirements. Selenium in brown rice is found to reduce the incidence of cancer and cataracts. It is also rich in Vitamin E which promotes immunity and a healthy skin.



 

Queen of Fruits
  12 Feb 2015
Mango is popularly called the king of fruit, grapes are known to be the queen of fruits. Grapes are the storehouse of numerous health promoting phyto-nutrients such as poly-phenolic antioxidants, vitamins C, A, K and B-Complex group. These juicy berries are rich source of micronutrient minerals like copper, iron and manganese. A small bunch of grapes added to the fruit bowl is known to enhance brain health and prevent Alzheimer. Grape juice is also known to cure migraine, indigestion and stomach irritation.



 

Fight Diseases with Phytosterols.
  27 Jan 2015
There are many nutrients that are claimed to be heart healthy. Among the best known are phytosterols, also known as plant sterols that are cholesterol-like molecules found in plants, such as whole grains, fruits, legumes, and vegetables. Beta-sitosterol, campesterol, and stigmasterol are the three most commonly found of the 40 types of plant sterols discovered so far. Phytosterols, unlike the cholesterol are minimally absorbed from the small intestine, so they do not enter the bloodstream. Additionally, phytosterols stop or slow absorption of dietary cholesterol and cholesterol made by the liver. Lettuce, green leaf, rice bran oil, sesame seeds etc are few examples of phytosterol rich sources.



 

Pop in the Pops!
  20 Jan 2015
We associate popcorn with movie theatres only. It has impressive fiber content, is loaded with polyphenolic compounds, antioxidants, B-complex and magnesium. You do not need to restrict popcorn eating to only movie time. Popcorn makes for an ideal snack. A cup of plain pop contains around 31 calories as compared to a cup of regular potato chips which holds around 139 calories and bad trans fats. It is the only snack that is 100 percent whole grain with the antioxidants called polyphenols found in the kernel. Like all antioxidants, polyphenols help protect against cancers, heart diseases, and other illnesses that are caused by free radicals.



 

JUST JAGGERY
  10 Jan 2015
Popularly known as medicinal sugar, jaggery is a natural sweetener with many health benefits. A concentrated product of date, cane juice, or palm sap varies from golden brown to dark brown in color. Jaggery is used since many decades as medicine to treat problems such as dry cough, cold and asthma. It contains calcium and phosphorous, other mineral salts and vitamin. Expectant mothers can consume jaggery instead of relying on processed sugar. Jaggery is also rich in magnesium which is helpful in relieving body fatigue. It has strong antioxidant properties and protects our body cells from the damage caused by free radicals due to oxidative stress. It regulates the blood pressure as it is low in sodium and has the ability to purify blood and helps in regulating the liver functions. It aids in digestion and reduces constipation and cleanses respiratory tracts, lungs, food pipe, stomach and intestine.



 

Sesame Seeds
  03 Jan 2015
Big things come in small packages. Sesame seeds are tiny power houses of phyto-nutrients such as omega-6 fatty acids, flavonoid phenolic anti-oxidants and dietary fiber with health promoting properties. Sesame seeds contain lignans known to have a cholesterol-lowering effect. Sesamin has also been found to protect the liver from oxidative damage. Seeds are proven to lower cholesterol. In addition to these important nutrients, 100 g of sesame contains 97 µg of folic acid, about 25% of recommended daily intake. Folic acid is essential for DNA synthesis. When given to expectant mothers during their peri-conception period, it may prevent neural tube defects in the newborns.



 

Pre-Dinner Magic Potion for Weight Watchers!
  27 Dec 2014
Come winter and you get into a rollercoaster of highs and lows when it comes to your weight. We experience an increase in our appetite for the rich calorie dense foods. Have a small bowl of low-calorie soup before your main meal to help manage your weight. This is not only a great way to increase vegetable intake, it can also help reduce the amount of food and calories you consume in a meal. You can further add immune-boosting ingredients such as garlic, ginger, onion to help protect yourself from colds and flu.



 

The Veggie Bells!
  27 Dec 2014
To go with this month’s Christmas theme, Bell Peppers as the name suggests are glossy bell shaped Christmas ornaments of the veggie world with their beautiful shaped glossy exterior. It contains an alkaloid compound capsaicin which boosts metabolism and reduces triglycerides and LDL cholesterol levels. A cup of capsicum contains only 45 calories. They are also an excellent source of Vitamin A and Vitamin C. One cup of raw red bell pepper supplies 290 percent of the recommended dietary levels of Vitamin C and 105 percent of the recommended levels of Vitamin A. Both vitamins are powerful anti-oxidants and excellent for vision. Bell peppers contain 3-4 times more Vitamin C than orange. They are also a good source of lycopene which reduces the risk of prostate, bladder, cervical and pancreatic cancers. Their mildly sweet flavor makes green bell peppers versatile enough to be included in a wide variety of nutritious recipes.



 

Spring into Action with Spring Onion
  15 Dec 2014
The bulbous plants with many benefits are the onion- like lovely rich green Spring onions or scallions which are very low in calories. They are a rich source of vitamins and minerals which aid in curing ailments and boosting immunity. The richest source of Vit C, manganese, B6, potassium, copper and essential trace mineral such as chromium are packed into green onions. Spring onions are rich in flavonoids such as quercetin which offers anti inflammatory and anti histamine benefits. It is also a heart healthy vegetable that lowers the oxidation of cholesterol and reduces the risk of coronary heart diseases. Other flavonoids such as Pectin in spring onions reduces the chances of developing cancers especially colon cancer. Allicin in this vegetable is good for the skin as it protects from skin wrinkling. In winter this vegetable should be ingested daily for its anti bacterial properties that help to fight against cold and flu, fungal infections and provide relief from digestive discomforts.



 

Smile Away The ‘Sad’ness!
  08 Dec 2014
Seasonal Affective Disorder occurs amongst many with fewer hours of sunlight which reduces body’s serotonin or the feel good hormone levels leaving them sad and depressed. To boost serotonin, make sensible carb choices and opt for nutritious whole grains, Nutty snacks, Barbecued and grilled winter veggies including sweet potatoes, pumpkins, and squashes. A soy protein shake high in energy boosting proteins, vitamins and minerals will help stave off your hunger. Resist reaching out for unhealthy foods that only bring momentary pleasure but add to the calorie build up!



 

Titan of all Drinks!
  01 Dec 2014
Ward off the winter chills with a cuppa hot cocoa. Hot cocoa was the sacred drink of choice for the 15th-century Aztec Empire. Cocoa is rich in flavonoids which reduce the risk of cardiovascular diseases by decreasing blood pressure. Cocoa boosts cognitive performance and provides essential minerals such as calcium and potassium. Hot Cocoa may provide anti-depressant benefits. It contains phenethylamine which is a neurotransmitter found in the brain that acts as a mood elevator and a natural antidepressant. Switch to hot cocoa instead this winter.



 

Nutrition Power house!
  24 Nov 2014
Celery tops the list of superfoods. A dieter’s delight, the leaves of celery carrying only 16 calories per 100 are rich source of flavonoid antioxidants such as zea-xanthin, lutein, and beta-carotene that are cancer protective in nature and have immune-boosting functions. Celery contains pthalides which are organic chemical compound and can lower the level of stress hormones in the blood. Eating celery everyday may reduce artery-clogging cholesterol levels. Celery is rich in Vit. C and contain minerals such as calcium, sodium, copper, magnesium, iron, zinc, potassium and vitamin including A, E, D, B6, B12, K and folic acid. Celery sticks also acts as diuretic which helps to remove uric acid crystals. Eat celery to strengthen your immune system.



 

Break - Fast Diabetics!
  17 Nov 2014
Wake up to a healthy breakfast to kick start an energetic day. The first meal of the day is the most important meal especially for type 2 diabetics. A healthy breakfast can help you control your weight and keep blood sugar stable. When you have diabetes, your aim should be to keep your carbs consistent, get more fiber, choose fewer processed foods, and make heart-healthy choices. The quality of these carbs also matters. Toss out refined grains, such as white breads and pancakes, and replace them with whole grains, fibrous fruit, and low-fat dairy products. Whole grains and fruit will give you extra fiber, which helps control blood sugar.



 

Water Water in Winter!
  07 Nov 2014
Come winter, come dehydration. Good hydration is essential because the body is mostly water- about 70 percent overall. It is a fact that in winter the only time one reaches out for water is when one is extremely thirsty. Our body is mildly dehydrated by then. Our bodies need water for breathing, sweating and urination, to regulate body temperature, for nutrients absorption, for the fluid around our joints, for eyes and spinal cord, to remove toxins and for other endless processes. Just like in summer, all these functions are fully functional, winter is no different. Then why does our consumption be less? Remember to drink water at regular intervals.



 

Yummy Yam!
  05 Nov 2014
Yam surprisingly cures constipation, is a fine option for diabetics and also plays a very important role in anti-ageing. The flesh may be of varying colors including white, ivory, yellow or purple while its thick skin may either be white, pink or brownish-black. Yam is a good source of complex carbohydrates and soluble dietary fiber. The tuber is also an excellent source of B-complex group of vitamins. It decreases LDL- cholesterol levels by binding to it in the intestines. Additionally, fresh root also contains good amounts of anti-oxidant vitamin C- which helps in anti-aging, immune function, wound healing and bone growth. Copper, calcium, potassium, iron, manganese, and phosphorus are the minerals present in Yam.



 

The Popular Poha
  27 Oct 2014
Poha tops the popularity chart as one of the highly preferred breakfast snacks in India. It is flattened or beaten rice that is packed with iron. About 20 mg of iron is found in every 100 gm of raw rice flakes. Low on gluten, people with celiac disease can opt for poha as a healthy option as it does not lead to any bloating or stomach pain. Poha is considered to be a great meal option for diabetics as well as it promotes slow release of sugar into the bloodstream.



 

Spinach Splendor
  27 Oct 2014
Spinach is a super food with an extremely high nutritional value in a low calorie package. Rich in antioxidants such as alpha-lipoic acid, spinach has been shown to lower glucose levels, increase insulin sensitivity. It is a good source of vitamins A, B2, C and K, and also contains magnesium, manganese, folate, iron, calcium and potassium. If you are fighting a constant battle with high blood pressure, go for the greens. Because of their high potassium content, spinach is recommended to the hypertensives to negate the effects of sodium in the body. It may slow the age related decline in brain function as well to keep it young and agile.



 

DARING NON-DAIRY ALTERNATIVES!
  13 Oct 2014
Soy milk, Rice, coconut, almond, oats or hemp are the non-dairy alternatives. The most popular is Soy Milk which scores highest in terms of protein content which is between 8 and 11 grams per cup. On the flipside, soy is a very common allergen. Almond Milk is not so high in protein content but is definitely lower in Calories and sugar. It also contains monounsaturated fats, which are the same heart-healthy fats found in olive oil. Oat milk offers fiber as well as a moderate amount of protein, about 4 grams per serving. However, it is on the higher end in terms of sugar and calories. Rice milk is the least likely to be allergic to however, it is the lowest in protein and tends to be higher in sugar and calories. Hemp milk is the latest entry in this category. Its big claim to fame is that it is an excellent source of omega-3 fats. A single serving of hemp milk provides an entire day’s recommended intake of omega-3 fats.



 

Not so Sweet!
  06 Oct 2014
The deep orange fleshy tubers are the nutritional powerhouse containing no saturated fats or cholesterol and are a rich source of dietary fiber, anti-oxidants, vitamins and minerals. The calorie content mainly comes from starch, a complex carbohydrate. Sweet potato has higher amylose to the amylopectin ratio. Amylose raises the blood sugar levels rather slowly and therefore, recommended as a healthy food supplement even in diabetes. The tuber is an excellent source of Vitamin-A and beta carotene which is the highest for any root-vegetables categories. These compounds are powerful natural antioxidants. Sweet potatoes also provide a good amount of vital minerals such as iron, calcium, magnesium, manganese, and potassium that are very essential for enzyme, protein, and carbohydrate metabolism.



 

Pining For Pineapple
  27 Sep 2014
Spiny on the outside, sweet-inside, pineapples contain a proteolytic enzyme “bromelain” that digests food by breaking down protein. Bromelain has anti inflammatory, anti-cancerous and anti-clotting properties. It is a rich source of dietary fibre like pectin. Drinking a glass of pineapple juice regularly helps prevent mucous accumulation in the throat because of high content of Vitamin C. It is rich in other vitamins and minerals such as B1, B6, manganese, copper, folate and potassium. Rich amount of manganese present in pineapples helps in strengthening bones and connective tissues, a cup roughly gives 73% of manganese. Pineapple also nourishes hair.



 

Fit For Fever
  24 Sep 2014
A high fluid diet helps expel the malaria or fever viruses and parasites out of the body. Boiled and Sterilized water is the best treatment for any kind of fever. Fluids in the form of juices, coconut water, smoothies, camphor water, lemonade, gingerale work best in reducing fevers. Thick fruit and vegetable purees, stewed fruit and flavoured yogurts are the best forms of semi solid dietary treatment. Switch to a high protein diet. As high temp makes the body weak and reduces appetite, proteins take care of the wear and tear in the body, helps in the synthesis of immune bodies to fight against the parasites. High carbohydrate diet also helps. Rice should be chosen over wheat and other millets. Brown rice helps in easy digestion and faster release of energy. A paste made of Tulsi -Holy Basil leaves with 1 tsp honey everyday helps in such fevers. Do not starve yourselves in fever. Fight it!



 

YO YOGHURT!
  16 Sep 2014
Good news for diabetics! A snack of flavourful yoghurts not only takes care of sugar hunger but also keeps blood sugar in control. Fat-free yogurt naturally contains both high-quality carbohydrates and protein, making it an excellent food for slowing or preventing an unhealthy rise in blood sugar. Studies also show that a diet high in calcium from yogurt and other calcium-rich foods is associated with a reduced risk of type 2 diabetes. Be sure to stick to low-fat or non fat milk for yoghurt.



 

THE BALANCING ACT
  06 Sep 2014
Healthy eating is more than just the food on your plate. It is more to do with how you think about food. Choose healthy carbohydrates and fiber sources such as whole grains for long lasting energy. In addition to having high satiety levels, whole grains are rich in phyto chemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Fruits and vegetables are the foundation of a healthy diet, try to eat a rainbow of fruits and vegetables every day and with every meal- the brighter the better. Dairy is also the most important food group in the balancing of the plate. Include it in forms of cottage cheese, yoghurt, smoothies etc. Eat all food groups in accordance with the food pyramid and you will stave of many diseases.



 

GO UP ON GUAVA!
  01 Sep 2014
Guava, a tropical fruit is packed with Vitamin C (4 times higher than in oranges) which has the ability to inhibit growth and metastasis of cancerous cells. Did you also know that about 2 cups of guava per week is a perfect dose for anti-ageing. It helps to keep our brain functioning positive by maintaining good blood flow. It is also a good source of copper, an important part of regulating thyroid metabolism by helping to control hormone production and absorption.



 

ALFALFA SPROUTS
  23 Aug 2014
“Alfalfa sprouts are one of the most significant dietary sources of phytoestrogens, which are beneficial compounds in plant foods that can help reduce the risk of heart disease, cancer and osteoporosis” according to Michael T. Murray, author of "The Condensed Encyclopedia of Healing Foods." For menopausal women phytoestrogens in alfalfa sprouts work wonders by reducing the symptoms. Murray also noted that alfalfa sprouts contain compounds called saponins, which can help lower the bad cholesterol at the same time increasing the HDL, or "good" cholesterol. Saponins might also help boost body’s immunity. You also get tiny doses of magnesium, iron, folate and vitamin A from a serving of alfalfa sprouts.



 

BIN THE TIN!
  19 Aug 2014
Soft drink cans are coated with a chemical in the form of resin called the BPA- (Bisphenyl A). Bisphenol A is an endocrine disruptor, a substance which interferes with the production, secretion, function and elimination of natural hormones. BPA can imitate our body's own hormones in a way that could be hazardous for health affecting the endocrine system, potentially causing premature puberty and reproductive abnormalities. Although public authorities set BPA safety levels, many experts believe these levels should be reviewed after a number of recent studies were published. A CDC (Centres for Disease Control and Prevention) study found 95% of adult human urine samples and 93% of samples in children had bisphenol A. It is best to avoid consumption of aerated drinks from cans. Go for naturally safe drinks.



 

Cooling Dragon!
  11 Aug 2014
This sap-like gelatinous resin of a plant rich in protein is a summer coolant. Popularly known as the Dragon gum, it has amazing cooling properties. Gum tragacanth is a viscous, odorless, tasteless, water-soluble mixture of polysaccharides obtained from sap which is drained from the root of the plant and dried. The crystal like gum when soaked in water absorbs water and becomes a gel, which can be stirred into a paste. As a mucilage or paste, it has been used as a topical treatment for burns. Tragacanth is used both for diarrhoea and constipation. In foods, tragacanth is important for stabilizing and thickening ingredients in salad dressings other foods and beverages.



 

Jamboline!
  05 Aug 2014
Jamun fruit is a great source of sodium, potassium, phosphorous, manganese, zinc, iron, riboflavin, nicotinic acid, choline, folic acid, Vitamin A & C. An exotic fruit with high levels of antioxidants help boost the immune system. Jamun seeds contain a key ingredient- jamboline, a chemical that has anti-diabetic action. A bowl of Jamun after every meal controls blood sugar levels and improves digestion. It is also useful in curing acne and dark spots. Enjoy this purple tropical berry this season and stay fit!



 

Go for Garlic
  28 Jul 2014
An antibacterial, antimicrobial and loaded with cholesterol lowering cancer preventing compounds, garlic promotes the well being of the heart and immune systems. It has been used as a natural dewormer in children since ages. It is known to suppress ‘vata’ which is the main cause of neuron disorder.



 

Mighty Mint
  21 Jul 2014
Fresh mint adds special zing to any beverage hot or cold or to any dish. Known to calm stomach cramps and relieve acidity, mint is packed with antioxidants and phytonutrients. It is a teenager’s best friend as it is very beneficial for skin care. Rich in salicylic acid it prevents acne and blemishes. It helps in the expulsion of phlegm thus being a savior in cold and asthma.



 

Sleepy Seeds!
  14 Jul 2014
Good news for insomniacs! The Crunchy Pumpkin seeds (pepita) are concentrated sources of many health-benefiting vitamins, minerals, anti-oxidants, and all important essential amino acids like tryptophan and glutamate. They are rich in mono unsaturated fatty acids that help to prevent coronary artery disease and strokes. Pumpkin seeds enhance the feel good factor in our brain. Being an excellent source of tryptophan, it enhances the levels of Serotonin, a beneficial neuro-chemical often labeled as nature's sleeping pill. In addition, rich in niacin along with glutamate, it enhances GABA activity inside the brain, which in turn reduces anxiety and neurosis.



 

Cherry Cheer!
  07 Jul 2014
Cherries are flooding the fruit corners in super marts. Make the most of this miracle fruit while in season. A good source of Vitamin A and C, and minerals such as copper, calcium, iron, manganese and potassium, cherries ward off cancers, combat hypertension and stroke, relieve pain, protect against alzheimer’s and are very beneficial in treating gout.



 

COOL CURD!
  27 Jun 2014
The best food option in summer is definitely the ‘light on stomach’ anytime snack option- Curd. This magic potion offers power-boosting protein and body building calcium with health benefits ranging from aiding weight loss to fending off cold. Yogurt also helps in achieving flat abdomen. Loaded with vitamins, a single serving is source of potassium, phosphorus, riboflavin, iodine, zinc, vitamin B5 & B12. It may prevent high blood pressure also. Flavor curd with fruit mash and fruit pulps. Sprinkle sun dried fruit, nuts and muesli to add some crunch. Enjoy summer the cool way.



 

Black Magic
  24 Jun 2014
Summer is the ideal time to detoxify the liver. Do not discard papaya seeds. The seeds have anti bacterial properties effective against E.coli and salmonella infections. A teaspoon of powdered papaya seed is known to eliminate parasitic infections also. In liver cirrhosis, this is a foolproof cure. With just 5 ground dried papaya seeds added to a tablespoon of lime juice twice daily for a month, liver gets fully repaired and replenished.



 

The Goodness of Green
  13 Jun 2014
Loaded with vitamin C and A, raw mangoes, in olden times was baked in hot ash and eaten as a one shot preventive remedy for sun-stroke. Packed with minerals like calcium, magnesium, iron, sodium, phosphorous, potassium, eating them raw with salt quenches thirst and prevents loss of sodium chloride and iron during summer due to excessive sweating. With honey, green mangoes are very effective for diarrhoea, dysentery, piles, morning sickness, chronic dyspepsia, indigestion, constipation etc. Green mango with honey and pepper cures biliousness, urticaria, jaundice and purifies blood. It tones up the liver too and keeps it healthy. Mango ‘panna’ or cooked raw mango pulped juice is the healthiest summer drink.



 

Cool as a Cucumber!
  07 Jun 2014
Interestingly, the inside temperature of a cucumber can be up to 20 degrees cooler than the outside air. Cucumbers have more than 90 percent water and contain no fat, almost no carbohydrates and very few calories, making them a popular diet-friendly snack. Cucumber in salads, cucumber as the base of a juice or chilled cucumber soup and smoothies, cucumber sandwiches and many more such recipes are a nutrient dense refreshing summer treats.



 

Can’t Say No To Cantaloupe!
  24 May 2014
Cantaloupes have blood thinning properties as they are rich in potassium and a compound called adenosine thus preventing blood clotting in the cardiovascular system. Also rich in vitamin C, it helps prevent arteriosclerosis i.e. hardening of arteries whereas folate found in this fruit helps in preventing heart attacks. Cantaloupes have a high content of beta-carotene which can effectively fight and eliminate free radicals from the body. This summer fruit helps you stay in shape.



 

Shun the Soda
  19 May 2014
Those who drink soda have 80 percent increased risk of type 2 diabetes. Most soft drinks contain high fructose corn syrup that has been researched as being associated with an increased risk of metabolic syndrome, a condition that predisposes us to diabetes and heart disease. Colas also contain high levels of phosphoric acid linked to kidney stones and other renal disorders. Shun the sodas and use natural water instead. Summer drinks can be buttermilk, low fat milkshakes, smoothies, fruit juices, fruit mixes etc.



 

CURE ALLERGY-NATURALLY!
  14 May 2014
With seasonal allergies in full swing, people are seen with itchy eyes, sneezing and sniffling. Flavonoids, such as quercetin are a group of plant pigments that are largely responsible for the colors of many fruits, vegetables, and flowers. Quercetin is a natural antihistamine that helps stabilize cells to prevent both the manufacture and release of histamine, as well as other allergic and inflammatory compounds. Good sources of quercetin are citrus fruits, onions, garlic, apples, parsley, tea, tomatoes, broccoli, lettuce, legumes and berries. Increasing your intake of quercetin-rich foods will help enhance your overall health by providing a range of anti-histamines.



 

Colour Bar
  02 May 2014
To use a food colour to cover up any sort of an imperfection in the colour of a food item is not the answer for enhancing eye appeal. We need to change the colour spectrum that is long engraved in our minds. It’s time we started accepting tandoori murg in its original colour instead of the usual reddish orange tint it has had for centuries that remained on our fingers even after repeated hand washes. Use natural beet juice for colouring red, turmeric for yellow, saffron gives a nice orange hue. Think of your own colour palette.



 

SIPPER SUMMER
  25 Apr 2014
Undoubtedly the best summer cooler is a glass of chilled plain water. Unfortunately we have become the slaves for taste. Summer drinks popularly being consumed are the ones high on sugar, artificial flavours and added colours. GO NATURAL this summer. Prepare a pitcher of fruit infused water. When you soak fruit in water some water-soluble nutrients such as vitamin C leech into the water, in addition to a little bit of natural fructose or fruit sugar. The oil soluble compounds in the fruit add to the flavor as well. Add a few sprigs of freshly plucked mint leaves. To make it all the more flavourful add peppermint leaves or rosemary herb and enjoy the fresh feel.



 

High on Loquat!
  21 Apr 2014
Loquat, the Chinese Plum, a relative of the apple family is packed with vitamins, minerals, antioxidants, flavonoids and other nutrients. Pectin found in huge amounts in Loquat helps to detoxify the digestive tract protecting the body against cancer of the colon. This fruit also contains Vitamin A which helps defend the body from free radicals and oxidative stress. Loquat also works in restoring a healthy skin thus preventing anti ageing. The presence of Potassium in high amount maintains the blood pressure.



 

Feasting On Fasting
  11 Apr 2014
Fasting patterns vary vastly with traditions, religions, and cultural practices. Fasts have become partially restrictive, omitting only a group of foods and including energy dense foods even the fried’s and high sugared dishes. Tips while fasting are to uniformly distribute the calories and not overload at one meal time. Keep the stomach full yet light with nutritive beverages and alternative foods permitted in fasts. Idea of fasting is to give the digestive system a cleansing and not burden it with heavy foods.



 

GOURD YOURSELVES!
  07 Apr 2014
Bottle gourd is not only rich in essential minerals, iron, protein, folate and trace elements but it is also rich in fibre. Ayurveda recommends cooked lauki or bottle gourd for better digestion. It is cooling, calming, diuretic and anti-bilious. It also reduces the chances of urinary infection because it is alkalizing and has a diuretic effect. This gourd is extremely popular for weight loss, in reducing high blood pressure and In Ayurveda it is also known to prevent premature greying. Bottle gourd is recommended by Ayurvedic doctors for reducing liver inflammation.



 

Detoxication Powerhouse
  01 Apr 2014
The rate at which your detox pathways function depends on your genes, your age, lifestyle and a good supply of nutrients involved in the detox process. Certain foods promote optimal detoxification and elimination of toxins. Lemons, Ginger, Garlic, Artichoke, Beetroot, Green Tea, Cabbage, Fresh Fruit, Brown Rice, Watercress are the top detoxifying foods. Getting the liver to full capacity has several long-lasting benefits throughout the body. Beets also support good gallbladder and liver health which are organs that are paramount for breaking down and removing toxins. Seaweeds house powerful antioxidants that help to alkalize the blood and strengthen the digestive tract. Seeds like flax, sunflower and pumpkin ensure toxins elimination.



 

Fighting Tuberculosis
  24 Mar 2014
Today is World Tuberculosis Day. Malnourished or underweight are more likely to contract tuberculosis and are more susceptible to a relapse of TB even after treatment. Decreased immunity fails to defend itself against the resistant tuberculosis bacteria. Keep your body well guarded to fight against this disease. Eat a diet that contains dark colored greens, plenty of whole grains like whole wheat, oats, quinoa. Include a lot of antioxidant-rich, brightly-colored vegetables and fruits. Keep the cooking medium light with unsaturated fats like vegetable or olive oil, instead of ghee and butter.



 

FOR THE STONE PRONE
  18 Mar 2014
Many types of renal stones particularly phosphate stones are asymptomatic or ‘silent’. They get noticed only when accompanied by an infection or an obstruction. In most cases flow of urine is blocked and there is back pain or pain along the sides, just below the ribs. Drinking extra water dilutes the substances in urine that lead to stones. Strive to drink enough fluids to pass 2 liters of urine a day. Spike your calcium intake as getting too little calcium in your diet can cause oxalate levels to rise and cause kidney stones. Reduce sodium intake as it increases the amount of calcium in urine. Limit animal protein such as red meat, poultry, eggs, and seafood that boost the level of uric acid and could lead to kidney stones. Avoid beets, chocolate, spinach, rhubarb, tea, and most nuts are rich in oxalate, and colas are rich in phosphate, both of which can contribute to kidney stones.



 

Quit Smoking!
  08 Mar 2014
Men and women are affected differently by tobacco use and its abuse on the body. As a woman smoker, you are raising your chances of getting osteoporosis. It harms your bones and lowers the amount of estrogen in your body. Estrogen is a hormone made by your body that can help slow bone loss. Smoking also has an adverse effect on the endocrine system, limiting the body's ability to produce estrogen effectively. Smoking has directly been linked with menstrual dysfunction, infertility, and earlier menopause. Quit now! Snack on low calorie healthy meals through the day to avoid cravings.



 

Liquid Sunshine!!
  03 Mar 2014
Wheatgrass contains high amounts of chlorophyll which helps in increasing red blood-cell count and cleansing the blood. Rich in phyto-nutrients, it helps in preventing cancer and cardio vascular diseases. It stimulates metabolism and thyroid function hence keeps the weight in check. Grow your own batch at home. Wheatgrass is grown from wheat seeds. Simply soak the seeds for 12 hours and allow them to sprout. Pre sprouting ensures a healthier crop. Lay out the germinated seeds evenly and densely in one layer on the damp soil in the tray. Place your tray under indirect sunlight. Water the seeds with a spray bottle at least once daily. When your wheatgrass grows to about 6 inches in about 9 to 10 days that’s when it is ready for harvesting.



 

Hair Care
  25 Feb 2014
Your diet determines your scalp and hair health. What goes on inside your body directly affects how your hair grows. Hair is made up almost entirely of protein. Its two primary components are keratin and collagen. A diet low in protein can lead to poor formation of these components, resulting in thin, brittle hair. Lean meat and eggs and vegetarian proteins including tofu, legumes, seaweed, nuts and seeds furnish enough protein. Deficiency of Omega-3 and omega-6 can cause dull hair and dandruff. Nuts, seeds, olive oil, salmon, sardines, mackerel and avocados are rich in fatty acids. Biotin, a vitamin B complex found in eggs is also a very important nutrient in hair growth. A zinc deficiency slows down hair growth and makes them brittle. The best sources are nuts, oilseeds, eggs, legumes, cheese, mussels, oysters. Vitamin E improves scalp circulation, prevents hair loss and split ends, nourishes the scalp and repairs damage to hair. Vitamin E is found in wheat germ, wheat germ oil, muesli, olive oil, sunflower oil, nuts and seeds.



 

The Olive Oil Fraud
  17 Feb 2014
Adulterated olive oil is often diluted with soya bean oil and then colored to look like extra -virgin olive oil. The question is since labels often lie, how can you tell whether a bottle is real or fake? Oils that are high in monounsaturated fat get thick and cloudy when you put them in the fridge. Oils that are high in polyunsaturated fats such as soybean oil don't. But this too is not always reliable. Remember to buy olive oil in bottles or containers that are light resistant and in small quantities that will be consumed fast. Good oils come in all shades, from green to gold to pale straw, you need to avoid flavors such as mouldy, cooked, greasy, meaty, metallic, and cardboard. Ensure that your oil is labeled "extra virgin," since other categories "pure" or "light" oil, "olive oil" and "olive pomace oil" have undergone chemical refinement. Your best guarantee that you are actually getting a high quality olive oil is to look for third party certification. These certification programs are stringent and make their seals trustworthy such as PDO (protected designation of origin) and PGI (protected geographical indication) status should inspire some confidence.



 

Avoid napping immediately after meals.
  07 Feb 2014
Lying flat after eating a meal worsens the symptoms of reflux, and you can end up with a bad case of heartburn. A brief siesta does allow your digestive tract to focus on digesting your food rather than sending more blood flow to other areas of your body. However, a short post meal walk or work around the house is beneficial for digestion as long as you don't move too fast. Avoid sleeping immediately after a meal which can lead to acid reflux and hinder the digestive cycle.



 

Nutrition in a Nutshell
  28 Jan 2014
Think nuts and walnuts, hazelnuts, peanuts, cashew nuts, pistachios, almonds and chestnuts come to the mind. However, hazelnuts, walnuts and chestnuts are botanically the only genuine nuts. Peanuts grow in shells beneath the ground and are classified as legumes. Brazil nuts and macadamias are capsule fruits while others are stone fruits. Clubbed as one these nuts have a high fat content but are high quality fats composed purely of unsaturated fatty acids that help in reducing the risk of cardiovascular disease. Hazelnuts, almonds, pine nuts and walnuts all contain a high quantity of lecithin which promoted memory and concentration. Go nutty for good health!



 

The Balancing Act
  18 Jan 2014
While it is important to eat right as soon as you conceive a baby, however pre-conception nutrition is a vital part of preparing for pregnancy. If you are planning a baby, start now! A mother's pre-pregnancy weight has a direct influence on her baby's birth weight. Studies show that underweight women are more likely to give birth to small babies, even though they may gain the same amount in pregnancy as normal weight women. Overweight women have increased risks for complications in pregnancy such as gestational diabetes or high blood pressure. Assess your ideal weight and bring your weight close to normal by eating a low fat nutritious and well balanced meal.



 

PLANT POWER
  13 Jan 2014
When you eat foods that have been processed in a manufacturing plant, their natural state gets altered. Few of the chronic diseases can be traced directly to the industrialization of food we eat. Processing involves the inclusion of food additives, excessive salt, high fructose corn syrup, artificial dyes and monosodium glutamate (MSG) and resultant exclusion of fiber, nutrients, and enzymes. We advise that you make it a habit to eat fresh wholesome food.



 

FREEKEH
  04 Jan 2014
Freekeh a cereal food made from green wheat is especially popular in the Arabian, African, Palestinian and Egyptian cuisine. Because it is harvested young, the grains retain more protein and minerals than the mature wheat. Freekeh ranks low on the glycemic index and contains three times as much fiber as brown rice and twice as much fiber as quinoa. It also contains resistant starch - a type of carbohydrate that acts like fiber that helps to keep you feeling pleasantly satisfied longer. It is this thrashing or rubbing process of the grains that gives this food its name, farik or “rubbed.”



 

SPICE IT UP!
  04 Jan 2014
Red hot chilli peppers, cayenne and other spicy curries trigger the feel good hormones –the endorphins. Capsaicin, the component of chili peppers that causes a burning sensation also revs up body’s metabolic rate. A study published in Obesity found that capsaicin increases thermo genesis which releases heat and increases the body temperature which is evident when we break into a sweat with a spicy meal. According to one study, the increase in the metabolic rate is up by almost 50 percent for 3 hours even after the meal. The next time you are feeling a little down or want to boost your metabolism, try eating something spicy.



 

VITAMIN D AND WINTER
  24 Dec 2013
Come winter and there are fewer hours of sunlight each day. Moreover, colder temperatures keep you indoors which can result in your body taking in less vitamin D than it receives during summer. For this reason you need to ensure that you receive enough vitamin D during winter. Sources of vitamin D include fortified milk and other dairy products, eggs - especially the yolks and fish such as salmon.



 

WINTER PICK-ME-UPS!
  13 Dec 2013
Grab your tea accessories, tea infusers or tea pots and brew fine herb tea cups. Stock up the kitchen shelves with rosemary, lemon grass, chamomile, lemon balm, peppermint, nettle, sage and thyme. These herbs are mild enough to use daily or as a wonderful pick-me-up during those dark dull damp winter days.



 

HEALTHY CHRISTMAS
  06 Dec 2013
For Christmas this year, keep in mind to trim, bake, roast and stuff light. A portion of roast turkey with skin on has almost 5.8g fat. Removing the skin will cut down the fat by 50 percent. Opting for baked potatoes, which contain about 0.4 grams fat, is better than eating an average portion of potatoes shallow fried in oil, which contains 9g fat. Opting for low-fat or low-sugar homemade sauces and syrups made with semi-skimmed milk or low-fat creme fraiche instead of commercially available brandy butter or chocolate sauce as an accompaniment to Christmas puddings help cut down calories too.



 

Winter Woes!
  23 Nov 2013
Agreeably our appetite increase in the cold damp winter months. It is very tempting to have a large plate or seconds, when you confined more indoors all evening. Limit high-energy foods and go for soups, broths, chowders; high fiber baked snacks, teas and infusions instead. Save those winter desserts for a special treat once a week. Watch your portion sizes in cold months by eating out of smaller bowls and sectioned dinner trays. Try including all vegetables in a single day to tuck in vitamins that build immunity.



 

DINE OUT DIABETICS!
  16 Nov 2013
Diabetes is all about eating regimented and balanced meals and that too in moderate portions. Large portions are common at many restaurants. Keep a tab on your portion size. Share meals with a dining partner; opt for one meal dishes like a wholesome salad, a pita wrap, kathi roll, biryani and raita, one pot dishes. If you cannot finish your meal order, request a take-home container. In an “all you can eat” buffet, stick to one dish as even a small amount of many foods on your plate can add up to a large number of calories.



 

DIABETES DIET QUICK TIP NUMBER 1
  01 Nov 2013
Avoiding carbs just because you are a diabetic? Agreeably Carbs have a big impact on your blood sugar levels even more so than fats and proteins, but all you need to do is be smart about what types of carbs you eat. Limit highly refined carbohydrates like white bread, pasta, rice as well as soda, candies and packaged snack foods. Shift focus instead on high-fiber complex carbohydrates also known as slow-release carbs. Experts reinforce endlessly that slow-release carbs help keep blood sugar levels ‘EVEN’ because they are slowly digested thus preventing your body from producing too much insulin. They also provide lasting energy and help you stay full longer.



 

THE WINSOME WALNUT!
  25 Oct 2013
Walnuts resembling the two lobes of the brain are very rich in omega-3 essential fatty acids thus improving the cognitive functioning of the brain. They possess anti-inflammatory benefits that are helpful for asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis. It is a wonder nut for the weight watchers too. Their anti-inflammatory qualities are thought to prevent obesity and help with weight maintenance as long as they are consumed in moderation. Additionally, walnuts contain ellagic acid antioxidant, which supports the immune system and is thought to have many anti-cancer properties. Include walnuts as a healthy snack this winter season!



 

POWER OF ENZYMES
  21 Oct 2013
Digestive enzymes break down food we eat into usable material. Our body needs a regular supply of Amylase that work on carbs, protease for proteins, Lipase break down fat along with other enzymes such as pectinase and phytase etc. Eating foods containing living enzymes assists digestion as these food enzymes take the place of some of our body's enzymes and spares the need to make them in such concentrated amounts. Fresh, raw, sprouted seeds, legumes and grains are the best source of living enzymes. Other foods such as fresh fruits and vegetables also provide living enzymes. Excess cooking destroys valuable enzyme content and vitamin C and B. Go raw or reduce the cook time on the fresh produce to ensure proper enzymatic action in your body.



 

The Dengue Dread!
  14 Oct 2013
Dengue is the most dreaded viral disease of humans and in recent decades has become a major international public health concern. It is estimated that there are between 50 and 100 million cases of dengue fever (DF) and about 500 000 cases of dengue haemorrhagic fever (DHF) each year which require hospitalization. The bitter green juice of papaya leaf extract seems promising as a cure to the dreaded dengue fever as it helps boost platelets also known as thrombocytes. Ayurvedic doctors mostly recommended juice of the crushed papaya leaves as the best home-made remedy for the treatment of dengue fever as papaya leaf has been found to possess powerful anti-malarial and anti-cancer properties. Papaya leaf extract has been used in some parts of the world as a prophylactic to prevent malaria in endemic regions.



 

Broccoli Benefits
  04 Oct 2013
University of Michigan found in a research that Sulforaphane, a compound in broccoli reduced the number of breast cancer stem cells in mice which cause cancer spread and recurrence. This phytochemical, a product of glucoraphanin is believed to aid in preventing colon and rectal cancer. Sulforaphane induces the production of certain enzymes that can deactivate free radicals and carcinogens. Broccoli, cabbage, and cauliflower have a chemical component called indole-3-carbinol that can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety.



 

MUD APPLE
  27 Sep 2013
Sapodillas or sapota commonly called mud apples or chickoos are loaded with vitamins, minerals and many health benefiting anti-oxidants. Interestingly, ‘Chicle’ the main ingredient in chewing gum, comes from chikoo. This fruit receives bad press due to its high sugar content. Sapodilla is rich calories 100 g provides 83 calories but are a very good source of dietary fiber around 5.6 g per 100g. Rich in the antioxidant poly-phenolic compound tannin, they have antiviral, antibacterial and anti-parasitic effects automatically boosting immunity. The anti-inflammatory effect of tannins helps limit conditions like erosive gastritis, reflux-esophagitis, enteritis, and irritating bowel disorders. Mud apples are also a good source of minerals like potassium, copper, iron and vitamins like folate, niacin and pantothenic acid. Being a potent sedative, sapota fruit helps to calm the nerves and alleviate stress. It is advisable for individuals suffering from insomnia, anxiety and depression.



 

HAVE A HEART!
  20 Sep 2013
Bring in the heart healthy foods on your plate. Whole grains, oats, beans and legumes, nuts such as almonds and walnuts, salmon, flaxseeds and green teas offer all sorts of complex heart-protective phytonutrients. Fresh produce provide the cornerstone for a heart-healthy diet because they help wipe out free radicals in the bloodstream thereby protecting the blood vessels. You can definitely reduce your risk of developing cardiovascular disease by eating these foods every day that are the top-performers in protecting your heart and blood vessels. Remember the less processed the better!



 

Chew More Weigh Less!
  13 Sep 2013
Swedish proverb best describes this “Fear less-hope more, Eat less-chew more, whine less-breath more and all good things will be yours”. The all new weight loss trick is as simple as ‘chew more’. Several research results have revealed time and again that slow eaters who munch through slowly consume nearly 70% less calories per meal. Speed eating, gorging and binge eating were found to majorly contribute to unhealthy weight gain. Chewing longer allows the brain more time to receive ‘satiety’ signals from the stomach. Moreover, efficient chewing increases the surface area of foods that leads to a thorough breakdown by enzymes. We advise -Do not bite off more than you can chew!



 

VITAMIN B-12
  06 Sep 2013
A water soluble vitamin with an important role in the functioning of brain and nervous system and in the formation of red blood cells can be stored by the human body, hence it’s deficiency is very rare. B12 combines with the intrinsic factor, a substance released by the stomach cells, and is then absorbed into the bloodstream. Lack of this Intrinsic factor can result in the inability to absorb B12 from the intestinal tract, causing further deficiency. Megaloblastic anemia or the poor synthesis of DNA are the outcome of this deficiency. Mainly synthesized by bacteria, vitamin B12 is found primarily in animal products like dairy products, eggs, meat and fish. Though certain plant sources have been identified like aloe vera, beets, seaweeds and algae, B12 found in plants are unavailable for human consumption and digestion. The vegetarians need not lose heart, as a variety of fortified foods have been developed which meet the dietary requirements.



 

Timeless Turmeric!
  30 Aug 2013
Used for more than 4000 years to treat a variety of ailments, curcumin, the active ingredient in turmeric was known to treat arthritis, osteoarthritis, stomach aches, liver and gall bladder diseases. Studies also indicate that it helps to ward off dementia and prevent cancer. Researchers believe that curcumin's antioxidant and anti-inflammatory properties may be strong enough to break down the amyloid plaques in the brain that contribute to Alzheimer's disease. Curcumin also has a positive effect on cholesterol as it may help lower cholesterol and prevent the build-up of LDL (bad cholesterol) in the blood vessels. It could therefore stop the build-up of plaque (atherosclerosis) that can block arteries and cause heart attacks and strokes. Go liberal in the use of this miracle spice.



 

Hurry Curry
  23 Aug 2013
Traditional Indian cooking style incorporated liberal use of curry leaves for tempering the dishes not just for the flavor but for their multifold health benefits. The carbazole alkaloids present in them help in controlling diarrhea and in promoting a healthy digestive system. Studies on antioxidants present in curry leaves have shown their effect in controlling the blood glucose levels and reducing the LDL or bad cholesterol and aid in increasing the HDL or good cholesterol levels. Curry leaves are a good source of vitamin A which is one of the most important components for maintaining good eyesight. The leaves extracts have also shown considerable reduction in the side effects of chemotherapy and radiation therapy. This easily available curry leaves plant is an inexpensive option for regular use in daily cooking to get maximum health benefits.



 

Sugar Sugar!
  17 Aug 2013
Refined natural cane sugar has been linked to all kinds of diseases and health problems. Many nutrients are used up and lost when a person consumes too much sugar. The vitamins it destroys are B1, B2, B3, Vitamin C and minerals such as Magnesium, Chromium, Phosphorous and Potassium. Studies have also shown that individuals with gallstones generally have a higher sugar consumption than those who do not. High sugar consumption can also cause enlarged kidneys and kidney damage. Sugar also increases calcium in our urine. These 2 factors lead to a higher concentration of urinary calcium, which may lead to kidney stone formation. Stay off sugars that are refined instead use demerara, muscovado, panela, turbinado or any other sugar that is natural and unrefined.



 

Dream to Lose Weight
  14 Aug 2013
Sleeping eight hours per night is required in order for the body to detoxify, repair and rebuild for the next day. Additional doses of nutrition supplements, multivitamins, super foods or juices fail to help if you are neglecting your REM cycle. “Lack of sleep can affect your blood sugar, your hunger hormones, and even the rate at which you burn calories throughout the day,” says personal trainer Jessica Smith Gomez. Leptin and ghrelin the two hormones have been recognized to have a major influence on body weight. Leptin and ghrelin work in a "checks and balances" system to control feelings of hunger and fullness, explains Michael Breus, PhD, a faculty member of the Atlanta School of Sleep Medicine.” “Ghrelin , according to Breus is produced in the gastrointestinal tract, stimulates appetite while leptin produced in fat cells sends a signal to the brain when you are full”. As the sleep is deprived, the leptin levels go down and you do not feel ‘full’ after a meal while the ghrelin levels on the other hand rise stimulating the appetite for more food. Hit the sack and sleep to lose weight!



 

Keen for Quinoa
  02 Aug 2013
Popular with vegans, diabetics, vegetarians and people on lactose free, gluten free, wheat free diets, quinoa is the super food of today. This nutritionally dense food is a seed classified as a whole grain. It contains more protein than any other grain while also packing in iron and potassium. One half cup of quinoa has 14 grams of protein and 6 grams of fiber. Quinoa’s high antioxidant and anti-inflammatory phytonutrient content help fight cancer, high magnesium content helps prevent hypertension and high riboflavin content prevent migraines.



 

PLUM PERFECT
  27 Jul 2013
This juicy, delicious drupe belongs to the same family as peach, cherries and nectarines. With more than 200 cultivated varieties, plums come in different shapes and sizes. A cup of sliced plums supplies 26 percent of the recommended vitamin C and 11 percent of the recommended Vit A. It is a perfect food for skin as the vitamins A and C go a long way in the formation, growth, maintenance and repair of skin tissues. A medium sized plum contains 113 mg of potassium which helps manage high blood pressure and reduces the risk of stroke. Plums contain appreciable amounts of thiamine and riboflavin and small amounts of several other nutrients, including calcium, iron and potassium. The colour pigments called anthocyanins protect the body against the harmful free radicals leading to cancer.



 

THE OIL BROIL
  19 Jul 2013
The process used in the extraction of oils is what categorizes them as refined or cold-pressed. Any vegetable oil you buy should be expeller pressed or cold pressed rather than processed through chemical extraction methods. The basic idea behind expeller pressed oil is to force oil out of a nut, a seed or a vegetable like corn without using anything but mechanical strength. Refined oils are produced by heating oils at very high temperature resulting in the destruction of essential fats, vitamins and anti oxidants. Cold-pressed oils such as olive oil are higher quality because the lower processing temperatures preserve the flavor and characteristics of the oil. Now when you pour, brush or drizzle oil for cooking a meal, pick up oils that retain their natural goodness. Olive, mustard and sesame are the few common ones.



 

Larger your waist line shorter is your life span!
  13 Jul 2013
“We are in the midst of a Cardiometabolic Epidemic!” confirmed a study done by the International Day for Evaluating Abdominal obesity. This study looked at 168,000 patients in 67 countries all around the World and reconfirmed the previous observations that abdominal obesity (visceral fat) is convincingly the most important, independent and universal predictor of cardiometabolic risk in men and women of all ages, nationality and ethnicity. “Coronary Heart Disease is 3-4 times more common in Asian Indians compared to other populations. The World Health Organization estimates that about 60% of the World’s heart disease patients will be Indian by year 2010”. Treat this as your final wake up call. Time to get back in shape. Reduce your girth with a diet high in fiber, unrefined and unprocessed foods and with liberal servings of salads and fruit. Any form of cardio exercise program at least 4 to 5 times in a week will speed up your goal.



 

FRUIT OF THE GODS!
  05 Jul 2013
This deep purple tropical berry with a unique sweet and astringent taste is laden with a large number of minerals. Low in calories, each berry provides only 3 to 4 calories. Jamun is rich in vitamin C, folate, B complex, carotene, phytochemicals, fibre and minerals. Several studies provide evidence that Jamun has hypoglycemic effects with up to 30 per cent reduction in blood sugar reported in some studies. The seeds are rich in alkaloids which have hypoglycemic effects. Eating jamuns stimulates the liver and relieves bladder problems. Risk of heart attacks can be reduced by eating this berry regularly as it prevents hardening of the arteries.



 

ICY COOL
  28 Jun 2013
Ice cream is the perfect treat to cool us down when the sun is hot. Sadly, for those who are lactose intolerant there are very few store-bought lactose free ice cream options available. The good news is making ice cream is easier than you might think and actually does not require many ingredients. Substitute milk and cream in the recipe with coconut milk and soya cream. Throw in your favorite fruit and blend with the non-fat "milk" in a blender and then put it in the freezer to set up. By making some simple substitutions, you can enjoy a sweet frozen treat that is good for you too.



 

Sweet Marjoram
  22 Jun 2013
Marjoram is one of those few medicinally potent perennial herbs with an ancient history. The herb contains many notable phyto-nutrients, minerals and vitamins that are essential for optimum health and wellness. Fresh herb has high levels of vitamin C making it a powerful natural anti-oxidant which helps remove harmful free radicals from the body. Ascorbic acid also has immune booster, wound healing and anti-viral effects. It also contains chemical constituents like eugenol sabinene, a -terpinene, cymene, terpinolene, linalool, terpinen-4-ol and terpineol compounds known for their anti-inflammatory and anti-bacterial properties. Add marjoram to salad dressings, soups, stews, casseroles or pastes. Fresh marjoram can also be chopped fine and tossed with oil to roast vegetables or potatoes.



 

Bleeding Gums
  14 Jun 2013
You know your gums are healthy if they are pink and firm and never bleed or hurt with routine brushing, flossing or when chewing food. Minor instances of bleeding gums are easy to ignore, as a result silently progress to the more serious dental disease, periodontitis (inflammation around the tooth), without warning. Deficiency of Vitamin C (scurvy) leads to changes in gums and also causes problems with the blood vessels hence causing bleeding in the gums. Taking a vitamin C supplement may help stop bleeding gums. Also a deficiency in Vitamin K may also cause bleeding gums do to the lack of clotting factors which will lead to unusual or excessive bleeding. Triphala is an herb with its origins in India and is sometimes used in a gargling mixture to stop bleeding gums. This mixture is made by combining one teaspoon of triphala with one cup of water. Homemade mouthwashes may also help to stop the problem of bleeding gums. A popular mouthwash mixture contains peppermint oil, chamomile, and sage oil. A Clove oil rub or fresh aloe vera application on the gums also stops bleeding.



 

RUNNY TUMMY?
  08 Jun 2013
Ideally recommended for a ‘summer- sick’ tummy is the BRAT diet. Bananas top the ‘BRAT’ list which has been used for generations to sooth (bananas, rice, applesauce, and toast), which has been used by generations to soothe bellies. Rest are rice, applesauce and toast. Rice, along with other starchy foods such as potatoes and oats, have an overall soothing effect on the stomach and do not stimulate acid reflux. Like bananas, apples are a good source of pectin, which helps to reduce the symptoms of diarrhea. If you are dealing with an upset stomach, skip apples in favor of applesauce since the cooked-down apples will be much easier to digest. The fourth and final component of the brat diet is just as bland and a readily available food item. Toast won't cause acid reflux nor sit in the stomach like a high-fat meal which would make you feel increasingly uncomfortable. Remember ‘BRAT’ and remain summer-safe.



 

Seaweed Indeed!
  28 May 2013
Sea vegetables in many flavors and textures are a plenty. Some are soft and chewy with mild taste and some very briny. Alaria harvested in the Atlantic is available with a fairly pronounced briney flavor and a slightly rubbery texture. Kombu or kelp often used in stocks or ground as a flavor enhancer is a broad-leafed variety that grows wild in Japan’s Arctic sea. It’s often used in stocks or ground as a flavor enhancer. Wakame, the tender, dark-green seaweed harvested in Japan has a mild flavor and a texture similar to cooked spinach. The nutritional profile of different types of seaweed varies as well. These weeds are low in calories and contain a variety of minerals including calcium, magnesium, and potassium. Dulce and alaria, are quite high in iron and vitamin B12. Few seaweed varities such as arame and wakame are high in sodium while arame and hijiki are quite low. A gram of seaweed is sufficient to take care of your daily iodine needs. Seaweed is mostly soluble fiber that is known to inhibit the absorption of sugars and cholesterol. Dehydrated or frozen seaweed is the easiest to find. Few types of weed can be procured in the international aisle of your local grocery store or at a health food store.



 

Healthy Weight- Healthy Blood Pressure
  17 May 2013
‘Keep it down’ is the new health age slogan. Keep your sodium intake down, keep your cholesterol down, keep your sat fat consumption down and finally keep your body weight down! Consume less than 2,400 milligrams of sodium per day. If you already have high blood pressure, on consuming less than 1,500 mg of sodium a day you will experience significant reductions in blood pressure. Remember to count the sodium in soda’s, packaged foods as well along with the table salt you use when calculating your sodium intake.



 

De-Hydration
  10 May 2013
Dehydration is very common in hot summer months. This excessive loss of body water disrupts metabolic processes as well. Dehydration based on the loss of serum sodium levels is hypotonic, primary loss of water is hypertonic dehydration and isotonic refers to as the equal loss of water and electrolytes. The most commonly occurring is known by far to be the isotonic dehydration. Experts suggest that by the time you are thirsty you are already partially dehydrated. There is no need to glug gallons of water to stay hydrated but sipping at it frequently will help you with mental alertness and proper body functioning. Juices, icy green teas, fruity sparkles, non-alcoholic and non-caffeinated drinks, homemade fruit concentrates will add on to your H2O-meter.



 

Summer Fresh
  03 May 2013
This is a particular concern in the summer because the temperatures get warmer and foods spoil more quickly. Make sure that you pay extra careful attention to the freshness of meats and seafood. Summer bacteria cause food to deteriorate way too quickly leading to unpleasant odors, tastes, and textures. These one-celled microorganisms can cause fruits and vegetables to get mushy or slimy, or meat to develop a bad odor. Bacteria grow rapidly in the ‘Danger Zone’, the temperatures between 40 and 140 °F. Their populations can grow very large and in some cases, they can double their numbers in as little as 20 minutes. Even a slight smell in the food is an indication that the food should be discarded.



 

SUMMER SOLACE
  26 Apr 2013
The change in weather has set the temperatures soaring giving rise to a lot of body heat and discomfort. You may find immediate relief on consuming seeds of Holy basil called ‘Sabza’ in Hindi. They are tiny round black seeds which become gelatinous when soaked in water for about an hour. They resemble frog eggs as they form a translucent gel like membrane around each seed. The fiber in the mucilaginous layer surrounding the seeds after soaking is responsible for its bulk-forming laxative effect. They are highly effective in summers as they bring down the body temperature and also help to curb the appetite. Due to its carminative effects, it is effective for treating digestive disorders such as stomach cramps, flatulence, constipation, irregular bowel movements and indigestion.



 

Preventing Asthma
  19 Apr 2013
During asthma, the airways become inflamed as the body produces free radicals, making the inflammation worse. Anti-oxidants such as vitamins C and E neutralize these free radicals. They further boost lung functioning as well. Vitamin C & E work synergistically and help in relaxing the airways. Kiwi fruit contains more vitamin C than any other fruit. A cup of raw red capsicum and orange juice contributes at least 300 mg. Vita C. Wheatgerm, almonds and sunflower seeds furnish Vitamin E. Make doubly sure children get enough of these vitamins to prevent Asthma.



 

Maximum Potassium!
  12 Apr 2013
It is a known fact that potassium counteracts the effects of sodium in high Blood pressure. Potassium can be taken as a dietary supplement as Potassium chloride or as potassium citrate which is found naturally in many forms. The food sources of potassium are absorbed better. Your diet should include lentils, beans, avocado, banana, citrus fruits, spinach, carrot, dried figs and apricots. Blend carrot juice with oranges and fresh figs for a delectable smoothie and slushes to enjoy this summer.



 

No Tension!
  05 Apr 2013
Eating foods rich in potassium, calcium, magnesium and omega 3 fatty acids will help prevent high blood pressure. This is what the DASH (Dietary Approaches to Stop Hypertension) diet propagates. It offers a lifelong approach to healthy eating designed to help treat or prevent high blood pressure. The DASH diet stresses on low sodium intake and consumption of a variety of fresh vegetables and fruit. Along with a healthy diet, regular intake of herbs such as Sarpgandha, Jatamansi, and Guggulu will improve coronary circulation and tone up the heart by providing natural cardiac glycosides. CARDIOL-H is a formulation made with such herbs to help prevent the associated complications of Hypertension like headache, sleeplessness, anxiety, stress, stroke and depression without any side effect.



 

THE QUEEN OF SPICES
  29 Mar 2013
Cardamom, the queen of spices is the most valued spices across the globe. Ayurvedic texts refer to cardamom as ‘ela’. Cardamom is helpful in balancing all three 'doshas' by reducing the air and water elements. Hence it is termed as ‘tridoshic’. Cardamom cleanses the body with its detoxifying properties. It improves blood circulation to the lungs and can be helpful in prevention of spasms or convulsions. Cardamom in small quantities is beneficial for those suffering from asthma or bronchitis. It also enhances appetite and provides relief from stomach acidity. Ground cardamom seed mixed with ginger, cloves and coriander is an effective remedy for indigestion.



 

PERILS OF POLLEN
  22 Mar 2013
Warmer temperatures have led to earlier springs and longer allergy season. Trees have started budding and releasing more potent and allergenic pollen. Sufferings of many range from mild seasonal rhinitis to more pronounced cases of asthmatic reactions. Foods high in allergy-relieving are the ones that contain vitamin C and folic acid. Citrus fruit such as lime, grapefruit, oranges, lemons and vegetables such as broccoli and kale from the Cruciferous family help reduce the inflammation associated with allergic reactions. Vegetables rich in phytochemicals and carotenoid content help in annihilating the allergy symptoms and are known to clear out blocked-up sinuses. Quercetin is another secret weapon that helps fight allergies by acting like an antihistamine. Onions and garlic are packed with quercetin. Parsley inhibits the secretion of allergy-inducing histamine. Pack them all into your day’s diet to safeguard yourself from the perils of pollens!



 

Power of Potassium
  16 Mar 2013
You experience extreme muscle fatigue and exhaustion when you run short on potassium. In studies of chronic fatigue, potassium and magnesium supplements have worked wonders on those who have lost their hand grip strength. Potassium helps transport nutrients to cells. Maintains a healthy nervous system, heart rate and regulates muscle contraction. Aim for 4700 mg of potassium everyday in the form of extra fruit and vegetables. Avocado contains a 1000 mg of potassium, half a cup of cooked spinach has 600 mg and pumpkin cooked dishes out 860 mg. Try incorporating potassium for the power punch.



 

FOR THE WONDER WOMEN!
  08 Mar 2013
A balanced diet of whole grains, fruits, vegetables, healthy fat, low-fat dairy and lean protein is a cornerstone of health and wellness for women. Women also have special nutrient needs that change with each stage of their life. Falling hormone levels, stress and inadequate sleep make some women prone to weight gain. BACFO’s Women’s Special Combo pack comprising of three formulations is an ideal supplement for women. Herbocalcium, Bacoxy and Strex -5M enrich the body with calcium, Vita C, E, antioxidants such as beta carotene, lycopene etc. which provide potential antioxidant phyto-constituents and prevent degenerative bioprocess leading to different health hazards. STREX-5M is specially formulated to help women overcome stress induced problems such as memory loss, hair fall, lower work efficiency, premenstrual tension, menopausal stress and more. Highly recommended for all you wonderful women!



 

Diet Disasters
  01 Mar 2013
Mono diets such as a single fruit diet or cabbage soup for all meals in a day help in temporary weight loss and are very popular with many women who yo-yo back and forth and wind up heavier than their starting weight. Countless women begin a diet but fail to stick to it. The reason is unrealistic goals and poor nutrition in weight loss diets. The key to effective diet is getting more nutrients –you don’t eat less food, but you eat more of the right food. Get a diet planned based on your height, weight, body frame, BMR, medical history and other such parameters and reshape your body without cutting back on calories or portion sizes.



 

In to Your Mouth - On to Your Waistline!!
  22 Feb 2013
Having a growing waistline could be a sign of insulin resistance! It should however, not be mistaken for diabetes. Hyperinsulinemia or insulin resistance is a condition in which there are excess levels of circulating insulin in the blood. Also known as pre-diabetes, insulin resistance, and syndrome X, it is commonly associated with PCOS (Polycystic Ovarian Syndrome) in females. Hyperinsulinemia can develop into diabetes if unmonitored and untreated, and may remain present when diabetes occurs. The Australian National Obesity Campaign advises that a waist circumference of more than 80 cm for women or 94 cm for men indicates a significant increase in risk. If this includes you, it is time to see a doctor who will put you back on track and seek advice from a dietician who will chart out a proper diet plan for you with carbs in focus.



 

FLOWER POWER!
  15 Feb 2013
Teas are fresher and more flavorful when using fresh herbs as opposed to dried herbs in teabags. There is growing popularity of herbal tea and infusions. Leaves, seeds, bark of tree, roots are commonly parts of plant used in tea. Flowers have been used in traditional medicine. Some flowers such as chamomile and jasmine make soothing tea. Hibiscus flower revered for its beauty is quite underplayed for its healing powers and medicinal properties. Research backs up hibiscus tea's medicinal benefits, especially for heart health. Scientists confirm that the deep red flowers gently lower blood pressure being diuretic in nature. Anthocyanins present in this flower block angiotensin-converting enzyme (ACE), a compound that causes blood vessels to constrict keeping the heart healthy. The recipe is simple. Boil water and pour over a fresh hibiscus flower and a cinnamon stick and steep for 20 minutes. Add freshly squeezed orange juice. Drink hot or chilled.



 

Very Berry!
  09 Feb 2013
Physalis peruviana popularly known as ‘Rus-bhari’ in India and cape gooseberry and ground-cherry in many parts of the world is characterized by a small orange fruit partly enclosed in a large papery husk from the calyx. Physalis has traditionally been used as a medicinal folk remedy for a large number of ailments. Rightly so, because it is packed with nutrients that are anti-inflammatory and anti –rheumatic in nature. Physalis is one of the best natural sources of antioxidants with a high amount of vitamin C or ascorbic acid, vitamin E, and vitamin A. Bioflavonoids present in these berries help in strengthening body’s immune system. Minerals found in physalis include iron, potassium, phosphorus and trace minerals such as magnesium and silicon. Physalis fruits can be eaten naturally or sliced and thrown into salads, used in salsas and sauces, cooked in stir fries, dried, and cooked in preserves and jellies, making them a great addition to the diet. Go Grab your bunch!



 

CARDIOL-H
  01 Feb 2013
Medicinally important Herbs of Indian origin such as Sarpgandha, Jatamansi, Gokshuradi guggulu in combination are best for reducing blood pressure to normal ranges and improve the heart functions. CARDIOL-H has a combination of these heart strengthening herbs which improves coronary circulation and tones up the heart by providing natural cardiac glycosides. CARDIOL-H prevents the constriction and hardening of blood vessels and other associated complications of hypertension such as headache, sleeplessness, anxiety, stress, stroke, depression etc., without any side effect. One or two capsules twice a day or as directed by the cardiologist gets you back on track.



 

Nutri-Treaty Kiwi
  28 Jan 2013
Sweet and tangy, fuzzy brown skinned with fresh bright green pulp, Kiwi is nothing short of a miracle fruit. Nutrient calculations reveal that one serving of kiwifruit has more Vitamin C than an orange, more potassium than a banana, more vitamin E than an avocado and more fiber than one serving of bran. A study in Italy indicated that children had less trouble with wheezing, shortness of breath, and coughing in the night when they consumed 5-7 servings of kiwi fruit in a week. Rich in phytonutrients, kiwifruit repairs DNA and protects the body against some cancers. This fruit is clearly a healthy choice, as it is a powerhouse of anti ageing nutrients.



 

Fuel before your exercise
  18 Jan 2013
Carbs such as low fat fruit smoothie, fruity yoghurt, a banana, egg whites, oats or a bowl of muesli, peanut butter sandwich before workout make for a substantial pre workout meal that will help you stay energized throughout the exercise session. Carbohydrate, the preferred fuel for exercise will slow release a continuous supply of energy. Teamed up with energy drink sips in between the workout will maintain electrolyte balance in the body. Snack smart. Tone up without feeling drained out.



 

Prevention is better than Cure
  11 Jan 2013
Armies of germs invade our body and cause infections. The soldiers in our body are the white blood cells or lymphocytes. Food that metabolize quickly into ojas (vigor) are good for immunity. Ojas, the end product of complete digestion creates radiant good health and immunity. On the other hand, Ama or the digestive impurities caused by eating hard-to-digest foods or by unhealthy eating habits creates the opposite effect. Fresh fruit, vegetables, whole grains, legumes, unprocessed foods and light dairy products give immunity to the body. IMMUNOCARE boosts the body immune system and strengthens the vital and defensive system of the body against recurrent and frequent illness like cough, cold and flu. Herbs like Giloya, ashwagandha, bala,Tulsi and more present in Immunocare provides essentials to the body cells and protects from free radical responsible for aging.



 

THE HOLY BASIL
  04 Jan 2013
Basil or Tulsi plant is popular for its remedial action for common colds and coughs especially occurring in winter months. Tulsi seeds also have an extremely useful effect on the digestive, circulatory, respiratory, excretory, reproductive and nervous systems. As part of your New Year resolution to stay healthy, make tulsi a part of your daily “must have’s”. One pure Tulsi herb tablet twice a day would suffice your daily requirement and keep diseases at bay.



 

Sagely Sage
  28 Dec 2012
Aptly stated in a thirteenth century verse “Why should a man die, whilst sage grows in his garden?”. Sage is a herb known for its therapeutic properties to ‘save’ people from infections and other chronic illnesses. Sage infusion in winter months will help in body strengthening and preventing throat disorders such as tonsillitis. It dispels phlegm from the respiratory system. Sage is a good remedy for kidney diseases. Sage tea twice daily will stabilize trembling of the limbs. Prepare sage tea by pouring one glass of boiling water over one teaspoon of dried herb or allowing the leaves to infuse for a short time.



 

Winter Woes!
  21 Dec 2012
Are you aware that your physical strength and appetite is highest in winter? But the bad news is there are also seasonal affective disorders associated with winter such as colds, sore throat, coughs, sinusitis, and breathing difficulties. However, with a healthy diet and proper food intake, this season is particularly good for enhancing ojas or immunity. You need to boost your Niacin level in the body by consuming fat free milk, egg whites and tofu along with sesame seeds to keep you warm by boosting circulatory system.



 

Get into the Skin of the Apple!
  14 Dec 2012
Women in the seventeenth century slept in masks smeared with pomade to make skin fair. Apple has been the cure for every disorder. Apple skin is the most important element which is often discarded. There is soluble form of pectin fibre present in the skin that helps in lowering cholesterol and raising HDL. It reduces the urge for frequent urination, reduces blood pressure, helps in curing gout by reducing uric acid. Apple eaten with its skin stimulates secretion of saliva making it a digestive.



 

Don’t let your life pause at menopause!
  11 Dec 2012
Good nutrition and an active lifestyle will smoothly sail you through this transition phase and help you attain a healthy menopause. You need to avoid certain ‘trigger” foods such as spicy foods, caffeine and alcohol to lessen the severity and frequency of hot flashes. BACMENOS is a research based formulation containing Phyto-estrogens, anti-inflammatory and anti-stress herbal constituents. It promotes hormonal balance and treats symptoms of menopause. BACMENOS is rich with many minerals and micro nutrients like calcium, a good cardio tonic that maintains blood pressure and relaxes the body. Two Tablets twice a day will help you overcome pre and post menopausal problems.



 

Warming up with Winter veggies
  30 Nov 2012
Winter vegetables fill your dinner plate like a rainbow. Did you know that certain vegetables help in keeping your body warm and protect you from seasonal infections? Rich in anti-oxidants, winter veggies boast a host of benefits, including better flavor, more nutrients, and less environmental burden, winter greens are usually picked just hours or a day before you buy it. Eat a variety of vibrantly colored vegetables, including dark green vegetables, starchy vegetables, red-orange vegetables, beans and peas that will pump in the phyto nutrients, the antioxidants and all other macro nutrients keeping you warm and fighting fit in winters.



 

Sweet Potatoes
  23 Nov 2012
Fleshy, orange and sweet to taste sweet potatoes are nutritional powerhouses. They contain close to 7 grams of fiber per serving and give slow and efficient carbs burn-out energy release. A large amount of Vitamin B 6 found in sweet potatoes is crucial in breaking down a substance called homocysteine, which contributes to hardening of the arteries and blood vessels. Being a rich source of potassium, sweet potatoes help in lowering blood pressure by ridding the body of excess sodium and regulating fluid balance. It is also an important electrolyte that helps regulate the natural rhythm of the heart, and maintains normal function of the brain and central nervous system. Beta-carotene or vitamin A, an important antioxidant can be found in sweet potatoes. Sweet potatoes are highly recommended for diabetics as well.



 

Winter water wonder!
  19 Nov 2012
Our kidneys filter approximately 200 litres of blood on any given day to remove salts, water and waste products. This refuse passes as urine through the ureters into the bladder. Stones form when salts and waste get saturated and the liquid needed to flush them through is less. They clump together to form stones ranging in size. This situation is most likely to occur in winter when our body sweats less and we feel less thirsty. It is mandatory to drink up especially during winters, at least 12 cups or 3 litres of water throughout the day to avoid kidney stones.



 

LOVE THY LIVER…LIVE LONGER!
  09 Nov 2012
Our largest metabolic organ is the liver. In addition to digesting the food it has to deal with everything we put into the body including alcohol, oily food, medications, food additives, toxins and water-air pollutants. It also has to process all the food we eat, breaking down fats and producing many enzymes. When the body is over-loaded, there can be too much to process and store leading to a congested liver. It is very important to cleanse the liver as an unhealthy liver is the cause of numerous chronic illnesses and disorders. Indian herbs such as bringraj, bhumiamla, kasni, katuka, punarnava, daruharidra, trikatu protect liver cells and remove accumulated toxins. Livplus is a blend of all such herbs and should be consumed regularly for healthy liver and a healthy body.



 

Stevia
  02 Nov 2012
Sweet leaf or sugar leaf, Stevia rebaudiana is a shrub native to South America that belongs to the family of sunflowers. The extract of this leaf is known to have 300 times the sweetness of the conventional table sugar. It has a negligible effect on blood glucose and hence has attracted the attention of diabetics and weight watchers. In April 2010, the European Food Safety Authority (EFSA) announced that studies showed no risk of toxicity from highly purified stevia sweeteners. Its leaves have been used there for centuries to sweeten beverages. It is also an approved food additive in other countries including Japan, Brazil, and China. Stevia in a pulp form can be added to the dessert and puddings for sweetening. Just like mint or basil leaves in tea make for a refreshing infusion, one leaf of this sweet plant will sweeten your tea without adding on calories.



 

Go for Garlic
  26 Oct 2012
Garlic is your winter buddy. Taken daily you will feel the health benefits throughout this season keeping you well guarded against seasonal illnesses. The sulfur-containing compounds in garlic help increase the potency of two important cells of the immune system, T-lymphocytes and macrophages, which in turn help battle colds. Garlic has beneficial properties that can actually help fight off or prevent a common cold. Eat garlic raw or cooked for an immune-system boost.



 

Weight loss Magic
  19 Oct 2012
Losing weight and keeping it off does not mean going hungry through the day, it means eating frequently small balanced meals. Fat metabolism follows a simple equation. Calories in equals calories out (on expending) leading to no weight gain. However, with age, the metabolic rate decreases, reducing the body’s ability to digest excess calories which are then converted into ugly fat. At such times, all we wish for is a magic pill to help us get thinner. The good news is that there are herbs such as Garcinia cambogia, Trigonella foenum-gracum and glycyrrhiza glabra that boost the basal metabolic rate of the body thereby enhancing the ability to continuously burn and resultantly shed weight. Consumption of B-Slim tablets twice a day (containing a blend of these herbs and more) will help check the conversion of other bio-molecules into fat, prevent fat deposition and breakdown excess fat without any side effect. Your search for a desirable weight is just a click away. Read on http://bacfo.com/New/Products.aspx?CategoryID=2



 

Spice Route
  12 Oct 2012
Cloves, turmeric and ginger are known for their ability to fight inflammation. Curcumin in turmeric and eugenol in cloves are the anti-inflammatory compounds that reduce pain and swelling in people with arthritis. These spices also contain anti-oxidants which are important in slowing the damage to cartilage and bone caused by arthritis. Trick is to add in more of these spices while cooking.



 

POWER PACKED PEARS!
  05 Oct 2012
Ichiban Nashi, Shinsui, Nashpati, Barlett, Comice are the varieties of pear fruit. Rich in ascorbic acid, pears are antioxidant in nature protecting body cells from oxidative damage from free radicals. Pears range from being juicy, gritty or grainy in texture. High on fibre, pears also help prevent constipation and aid in the regularity of bowel movement. Pear skin contains anti-cancerous phenolic phytonutrients like cinnamic acids and anti-inflammatory flavonoids, some of which are known to improve insulin sensitivity. The presence of boron in pears helps the body retain calcium reducing the risk of osteoporosis. Did you know pears can help lower the risk of macular degeneration and thereby preventing loss of vision in older adults. It is also a heart healthy fruit containing minerals such as copper, iron, potassium, manganese and magnesium as well as B-complex vitamins such as folates, riboflavin and pyridoxine. Have you gorged enough on this season’s bounty yet?



 

THE SUNSHINE VITAMIN
  28 Sep 2012
Do not shun the sun! Vitamin D is produced by the body in response to sunlight. Ergosterol is the basic building block of vitamin D in plants and cholesterol in humans. Ultraviolet rays from the sun hit the leaves of a plant and convert ergosterol into ergocalciferol or vitamin D2. In the same way 7-dehydrocholesterol found in our skin cells gets converted into cholecalciferol or vitamin D3. Essential for strong bones, this vitamin helps the body use calcium from the diet. Deficiency has been associated with rickets, a disease in which the bone tissue does not mineralize leading to soft bones and skeletal deformities. Food sources of this vitamin are limited including some fish such as sardines, fish liver oils, and egg yolks, goat’s milk, goat cheese, shitake mushrooms and fortified grain products. Time for you to bask in the sun for stronger bones.



 

LIVE LONG WITH OLIVE OIL
  21 Sep 2012
Olive oil is the only fresh ‘fruit’ oil that has replaced the other cooking mediums even in traditional kitchens. The beneficial health effects of olive oil are primarily due to its high content of monounsaturated fatty acids and many anti-oxidative substances. Studies have shown that olive oil offers protection against heart disease by controlling LDL ("bad") cholesterol levels while raising HDL (the "good" cholesterol) levels. Oleocanthal, a phytonutrients in this oil mimics the effect of ibuprofen, in reducing inflammation, which can lower the risk of breast cancer. Olive oil is very well tolerated by the stomach and is known to have beneficial effect on ulcers and gastritis. Feel free to say yes to this good fat. It will help you stay thin and healthy.



 

Peck at Pecans !
  14 Sep 2012
Did you know pecans are loaded with nutritional goodness? The woody buttery sweet flavored nuts not only make for some delicious pecan pies and irresistible desserts but offer huge health benefits. A review of pecans published by American Journal of Clinical Nutrition suggests that consumption of this nut aids in weight loss by increasing the metabolic rates and enhancing satiety. Pecans are high in monounsaturated fat that makes them heart healthy nuts. A handful of pecans contain zero cholesterol, zero sodium and only 1.8 g saturated fat. Pecans are a rich source of protein and pack in as many as 19 vitamins and minerals including A, E, B1, thiamin and minerals such as calcium, potassium, zinc, magnesium and more. Go on…. pack on pecans!



 

September Sniffles?
  07 Sep 2012
Try Lemongrass infusion! This exotic aromatic, citrusy grass derives its flavor and scent from the same compound found in lemon zest. It instantly relieves clogged sinuses and helps a great deal in curing fever, muscle cramps, upset stomachs, and headaches. Rich in Vitamin C and loaded with anti-oxidants, it combats the free radicals in the body, one of the leading causes of cancer. Lemon grass also helps in reducing the ‘bad’ cholesterol’ and increases high-density lipoprotein (HDL) or ’good cholesterol’. You can use lemon grass fresh or dried. Make sure you include lemon grass in any one of your meals to increase the immunity of your body.



 

MEMORY BOOSTERS
  01 Sep 2012
Have you not heard of the saying that ‘memory is like a muscle, if you don’t use it, you lose it.’ According to ayurveda, memory-boosting foods include almonds, oranges, spinach, milk, sweet potatoes, okra, carrots, tapioca, and ghee (clarified butter). Ayurvedic scriptures have a special classification for memory-boosting herbs called ‘medhya’ translated as “that which improves memory”. Some of the best herbs in this category include brahmi, jatamansi, Yshtimadhu, Shankhpushpi. A blend of such herbs is available in Bacfo’s Strex-5M specially formulated to enhance memory, relieve stress and acts as a brain tonic. (You may purchase Strex-5M online. Log onto www.bacfo.com).



 

• How much protein do you need?
  30 Aug 2012
The amount of protein required depends on your body weight. Your weight takes into account your lean body mass, your total calorie intake specifically whether or not you are consuming adequate carbs and fat for energy, as well as on your fitness goal. You may assess your protein intake using this formula. Calculate your protein in terms of 1 gram of protein for every kilogram body weight. If you weigh 65 Kgs, your protein intake should be 65 grams per day. And where will you source this protein from? Include low fat dairy, cottage cheese, beans and lentils, tofu, lean meat, fish, poultry, hard boiled eggs, peanut butter, low fat cheese, humus, almonds.



 

Is your Hair fall a hair raising experience?
  28 Aug 2012
The rate at which your hair grows is roughly about half an inch a month or six inches annually. Hair growth occurs in three stages namely the anagen, catagen and telogen phases. Anagen is growth phase determined by genetics. Each strand of hair is at its own stage of development. The foundation of new hair depends a lot on the nutrients we eat. Include protein, omega3 fatty acids, vitamin A, B, C and E and minerals such as iron, sulphur, zinc and selenium. It is not a good idea to pop in synthetic vitamins known to be perfect for hair re growth and promotion. Excess supplementation of certain nutrients such as vitamin A has been linked to hair loss. Natural ayurvedic herbal hair tonics and hair vitalizers such as Hairbac oil and Hairbac tablets (available online at www.bacfo.com) contain extracts of anantmool, bhringraj, giloya, amla and other such herbs that help in controlling hair fall, preventing dandruff and premature graying.



 

Top 5 Mood elevating foods.
  25 Aug 2012
Swap your endless coffee mugs and cigarettes for real and natural mood boosting foods that help you elevate your mood and combat depression, anxiety, and irritability. 1.Oatmeal and whole wheat high on soluble fiber helps lower blood sugar levels therefore reduces irritability and hunger. They contain many essential amino acids that are the building blocks and messengers for the brain. Without the proper amino acids in your diet the body cannot make the neurotransmitters which are responsible for mood and depression. Oatmeal takes a while to empty from your stomach, and gives you the energy needed to get through the day without feeling tired or lethargic. 2.Add Bananas to your daily diet if you want to elevate your mood. Mood swings can be caused due to a deficiency in Magnesium. Eating a banana everyday can prevent this deficiency and keep you feeling good. 3.Walnuts resemble the wrinkled bi-lobed brain like appearance and are rightly called the ‘brain food’. These nuts are an excellent source of omega-3 essential fatty acids, a type of fat essential for proper functioning of brain cells and mood-lifting neurotransmitters. 4.Milk loaded with calcium and tryptophan is a great feel good food. Calcium can help reduce your levels of stress and anxiety, and tryptophan helps your body produce serotonin which will elevate your mood. 5.Spinach, Popeye’s super food has high levels of folic acid and magnesium, and both of these nutrients are linked to mood. A deficiency of either of these nutrients can help cause depression and anxiety, as well as other harmful effects from stress.



 

Lycopene- The Wonder Nutrient
  06 Aug 2012
Lycopene is a carotenoid and phyto nutrient found in red fruits and vegetables such as tomatoes, pink grapefruits, watermelons and papayas. It is the compound responsible for the red colour in these foods. Human body cannot produce Lycopene so it must be obtained from food sources. Our body is under constant threat from the free radicals responsible for aging, tissue damage, and possibly some diseases. The molecules in free radicals are very unstable looking to bond with other molecules, destroying their health and further continuing the damaging process. Antioxidants present in many foods are molecules that prevent free radicals from harming healthy tissue. Lycopene is a powerful antioxidant that helps protect against many degenerative diseases by neutralizing free radicals in the body. Researchers report that high levels of Lycopene in blood and fatty tissues correlate with reduced risk of cancer, heart disease and macular degeneration. Hence, keeps your plate brimming with the ‘reds’ to push in Lycopene-the wonder nutrient.



 

A for Alfalfa
  06 Aug 2012
Alfalfa is a small seeded perennial flowering plant in the pea family. It gets its name from the Arabic word Alfalfa which means "father of plants". It has been used by the Chinese since the sixth century to treat several health conditions. Rich in protein, vitamin A, B1, B6, C, E and K and minerals such as calcium, potassium, iron, and zinc; alfalfa can be taken in the form of seeds, sprout or tablets. It has a remedial action in healing arthritis, curing kidney problems, and relieving fluid retention and swelling. It is also very effective in cleansing blood and liver. So, bring home the seeds, soak them, sprout them and eat, daily.



 

The Potato Pot
  01 Aug 2012
While fixing a cold potato salad, remember to use only freshly boiled potatoes that are slightly above room temperature. The warmth in the potatoes will help absorb the flavors of the dressing. A dressing added to cold potatoes tends to superficially just coat them rather than soak in.



 

Hic Hic Hiccups
  28 Jul 2012
Hiccups start when there is an irritation in the vagus nerve running from the brain to the abdomen, which causes the diaphragm to contract involuntarily. The common way to stop the hiccups is by guzzling one full glass of warm water without stopping. When water is not within reach just place your hands over your ears for a minute. If easily procurable, eat a spoonful of sugar or slide down a spoonful of honey.



 

Banana Bunch
  24 Jul 2012
Separate the bunch by carefully breaking off each banana from the main stem. Bananas produce ethylene, a gas that causes the fruit to ripen. Placing each banana away from each other slows down the ripening process.



 

Bite Into the Crunch
  21 Jul 2012
Onion is the oldest cultivated vegetable used as a popular herbal remedy from time immemorial. Latest research conducted by Russian doctors confirms its bactericidal properties. According to these findings, one onion consumed everyday protects teeth from a host of teeth disorders. Make sure you include raw onion as part of your daily salad bowl. Chewing raw onion everyday is sufficient to kill all germs in the mouth. More so, placing a small piece of onion on the affected tooth or gum can also alleviate toothache.



 

Say Cheese!
  19 Jun 2012
Store cheese in the refrigerator snugly wrapped in a plastic bag or high quality cling film to avoid any air contact which helps mold to grow on cheese. Soft cheese can be frozen without drastic flavor and texture changes. To bring it back to room temperature, slowly thaw the cheese in the refrigerator itself for 24 hours or more and then subject it to room temperature before melting.



 

Strawberry Delight
  11 Jun 2012
Make the most of this fruit that makes a guest appearance in summer. Enjoy while they are available and preserve for the remaining months. Like other berries, strawberries contain phytonutrients called phenols that make it a heart-protective, anti-cancer and anti-inflammatory fruit. They are a rich source of vitamins C and K, manganese, fiber and iodine. They also contain potassium, folate, riboflavin, vitamin B5, omega-3 fatty acids, vitamin B6, magnesium and copper.



 

The Jaunty Ginger!
  08 Jun 2012
Look for ways to incorporate ginger into your daily diet as it is ginger which kindles the digestive fire, called ‘agni’, stimulating the appetite and also helps the body to digest, absorb and assimilate food. Ginger also relieves motion sickness. While using ginger and garlic paste in curries, always use garlic at 60% ratio and ginger at 40% as ginger is very strong and may make your dish sharp and pungent.



 

An Egg a day!
  04 Jun 2012
Stale eggs can play havoc in our body when consumed. Ensure freshness in an egg in case of doubt by subjecting it to a simple test. Immerse it in a pan of cool salted water. Egg is fresh if it turns titanic i.e. sinks, if it rises to the surface just throw it away. Eggs are a good source of essential minerals such as calcium, iron, phosphorus, zinc and iodine. Eggs are rich in vitamin B, especially vitamin b12, vitamin A, vitamin D, vitamin E and vitamin K.



 

Brown versus White Bread
  04 Jun 2012
Switch to multi grain bread from white bread. Storage tip-multi grain bread will stay fresh longer if a celery rib is stored with it in the bread box or packing.



 

Avoid nutrient loss while cooking
  07 May 2012
Soak lentils in minimum water and cook them in the same water. Never discard water in which vegetables are blanched or cooked, use it in gravies, add to the stock and soups, rasam or kolumbu. Dice or chop vegetables into bigger chunks. Fine chopping of veggies exposes larger surface area to the cooking medium and cooking utensils leading to excessive nutrient loss.



 

High on Herbs
  30 Apr 2012
Popular Indian herbs like mint, basil and other English herbs like sage, oregano, thyme, dill, cumin, marjoram, tarragon, rosemary and peppermint are high in antioxidants, proving great sources of nutrition. Incorporate concentrated dried herbs in more and more of your recipes. Since the components are the same for fresh and dried herbs, there is no major difference in nutritional value. Even though herb drying process does extract some of the volatile oils from leaves, eliminating a small portion of the nutrition and flavor present in fresh herbs but dry herbs are denser than their fresher counterparts.



 

I Scream, You Scream, We all Scream for Ice Cream!
  23 Apr 2012
Ice Cream, the universal comfort food is hard to resist in summer. The best way to continue slurping up sinful sugary laden ice cream is to make it healthier without detracting from the original taste. Here’s how to do it. Cut down the scoop size, spoon a single serving and add fruit purees, diced fruit, roasted nuts, oats and muesli, honey, seed mixes with sunflower, flax and pumpkin, sun dried amla, apple and berries. When buying ice cream opt for smaller family tubs, pick up gelatos, fruit ices, candies and sorbets, probiotic versions that boost immunity. Better still, fix your own ice cream with low fat milk and sugar free substitutes such as stevia leaves or dates. Now, you have your own nutritious ice cream creation.



 

Learn the art of Marination
  16 Apr 2012
Marination, a process of soaking foods to enhance flavor in herbs, spices, salt and other seasonings in an acidic medium such as vinegar, lemon juice, wine or yoghurt. The acidic ingredient softens the food, allowing it to absorb the flavors of the sauce. Marination works very well on white meat, fish, tofu, paneer and vegetables. For awkwardly shaped food pieces, place it in a plastic food bag securely twist tie and refrigerate. Turn bag over every now and then to distribute marinade evenly.



 

Ways to keep your meal portions under control
  09 Apr 2012
We often follow eating patterns according to the serving sizes and not as per our portion size. Know the difference! Portion size is the amount of food you choose to plate out as per your requirement whereas serving size is a standard measurement of food or dish decided by food companies. Fast food sets serving sizes as regular, large and jumbo. Simply follow self created portions and make an effort to downsize them further. Try eating single dish meals like rava idlies and sambhar, veggie stuffed oil free tandoori paranthas with raita, biryanis and raitas, spaghetti bolognese, whole wheat pastas, stuffed kathis, Mexican enchiladas, fresh salads and crock pot dishes takes care of both-our appetite and our hunger. Use a fork or chop sticks instead to pick food bites. Savour your food bite slowly. Pause between bites. It takes twenty minutes for your stomach to signal your brain that you are full. Eat a salad before the big meals as it will satiate you faster and this way you avoid overeating. Eat foods high in quality and low in quantity.



 

BEAT THE HEAT - HYDRATE YOURSELF
  02 Apr 2012
Begin your day with several glasses of water for rehydrating your body after the night and begin the day with better biochemical balance. Besides plain water - the best hydrating beverage, fresh veggie juices, fruit mashes, milk shakes, buttermilk, thandai, fruit rich smoothies, iced green tea, frozen fruit sorbets, sherbets like rose water, khus, chandan, almond, all healthily contribute to body’s hydration. You need to watch out for water robbers which have a diuretic effect leading to water elimination. These are caffeine containing coffee, teas, colas and alcoholic drinks and cocktails. Adding to the list are the carbonated or aerated sugary drinks which lower the absorption of water from the intestines and the gas from such fizzy drinks makes you full sooner, so you drink less.



 

Lime and Lemony
  26 Mar 2012
Come summer and the zesty lemons become the flavor of the season. The most popular summer cooler unarguably remains the chilled fresh lime or shikanji. This flavor catalyst interacts with our taste buds enhancing the other flavors that follow in any meals. Here’s a helpful tip on how to stock them, store them and squeeze them for maximum yield. On an average lemon contains three tablespoons of juice. To be able to extract maximum amount of juice you need to bring refrigerated lemon at room temperature. Just before slicing it in half, gently roll it on the kitchen counter or pound it lightly with a rolling pin or microwave for 20 seconds or dunk it for a minute in warm water. The best way to store lemons is in the refrigerator in a high quality zip lock bag or coating them in a drop of oil.



 

Health In your Hands
  19 Mar 2012
Next time you reach out for your favorite French fries or the oil drenched kebab, notice what your fingers point at!! The 5 point healthy bite rules to good health "Eat early, eat right, eat small, eat light and eat slowly".



 
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