NUTRITIONAL FACTS OF GRAPES

Grapes are a type of fruit that grow in clusters of 15 to 300, and can be crimson, black, dark blue, yellow, green, orange, and pink. “White” grapes are actually green in color, and are evolutionarily derived from the purple grape. Mutations in two regulatory genes of white grapes turn off production of anthocyanins, which are responsible for the color of purple grapes.
“Grapes are a good source of vitamin K and many of the B vitamins”. They are also a good source of fiber and are relatively low in calories.

The richest concentrations of nutrients and antioxidants, including resveratrol, are in the grape skin and seeds, and most scientific studies of grapes have looked at extracts of these parts. Grapes contain powerful antioxidants known as polyphenols. These are thought to have anti-inflammatory and antioxidant properties. One of these is resveratrol. It is found in the skins of red grapes. Another natural anti-inflammatory that occurs in grapes is the flavonoid quercetin. Studies have suggested that this, too, may help prevent or slow cancer growth.

1) Heart health
The polyphenols in grapes, such as resveratrol have antioxidant, lipid-lowering, and anti-inflammatory properties that helps to reduce the risk of cardiovascular disease. They may achieve this by preventing platelet build-up and reducing blood pressure and the risk of irregular heart rhythms. Grapes contain fiber and potassium, both of which support heart health.

2) Blood pressure
Increasing potassium intake helps to reduce the negative effects of too much sodium in the diet. Grapes have a high potassium content. This suggests they can help reduce the effects of sodium in people with high blood pressure. Fiber is important for maintaining a healthy cardiovascular system, including heart health and blood pressure. Grapes are a good source of fiber.

3) Constipation
Grapes contain water and fiber. These can help people stay hydrated, keep bowel movements regular, and reduce the risk of constipation.

4) Allergies
Because of the anti-inflammatory effects of quercetin, consumption of grapes can help to alleviate symptoms of allergies, including runny nose, watery eyes.

5) Diabetes
In 2013, results of a study published in the BMJ suggested that certain fruits, but not juices, may reduce the risk of type 2 diabetes in adults. During the study, which involved 187,382 participants and lasted 22 years, 6.5 percent of the participants developed diabetes. However, those who consumed three servings a week of grapes had a 7-percent lower risk of type 2 diabetes compared with those who did not.
The vitamins, minerals, and fiber in grapes make them a healthful way to satisfy a sweet tooth.

6) Eye health
Grapes contain the antioxidants lutein and zeaxanthin, which can help maintain eye health. They neutralize unstable molecules known as free radicals. In this way, they reduce oxidative stress and damage to the retina, and help prevent cataracts and other conditions.

FRUIT COMBO TO FUEL YOUR DAY

Fruits truly is the perfect food. It’s the easiest for our bodies to digest, and our system has to do almost nothing to break it down. All fruit is good for you, but we should eat it when it’s ripe to properly digest it and use it for energy. Think of all the colors, shapes, and textures of fruit as different antioxidants and phytonutrients to load up on. And then include a variety of fruits in your diet to take advantage of all the benefits they have to offer — from fighting colds and warding off inflammation to making your skin glow and your hair shiny.

Fruit is recognized as a good source of vitamins and minerals, and for their role in preventing vitamin C and vitamin A deficiencies. People who eat fruit as part of an overall healthy diet generally have a reduced risk of chronic diseases. The nutrients in fruit are vital for health and maintenance of your body. The potassium in fruit can reduce your risk of heart disease and stroke. Potassium may also reduce the risk of developing kidney stones and help to decrease bone loss as you age. Folate (folic acid) helps the body form red blood cells.

 Eating a diet rich in fruit can reduce risk for stroke, other cardiovascular diseases and type-2 diabetes.
 A fruit containing eating pattern is part of an overall healthy diet and can protect against certain cancers.
 Fruit helps maintain optimum health due to the health promoting phytochemicals it contains.
 On an average, one to 2-1/2 cups of fruit are recommended each day for a person to stay healthy and keep himself away from diseases.

Seasonal fruits taste awesome! Since they are freshly collected and fruits during this period are normally found at the best rate as well. The study has shown that all the fruits available during the seasons have high nutritional value when consumed in the season. Now with advanced farming techniques, all fruits all available throughout the year. But it’s always advisable to consume fruits according to the season.

Do something amazing for your health and indulge in one of the delicious fruit plates. Here’s a unique fruit custard recipe which your family can relish. The reason it’s unique is it does neither have custard powder nor refined sugar. Right from the kid in at your home to elderly people who are diabetic or if anyone facing weight issues can have this fruit custard without feeling guilty. One bowl of fruit custard will provide you with all the necessary nutrients required by your body naturally. So try this deliciously healthy fruit custard.

RELATIONSHIP BETWEEN VIBRATION AND FOOD

Food is not just fuel for our body, it is as alive as we are. Food manufacturers are not concerned about the vibrations of their products. Lot of people go the restaurants, bars . They sit and chat and at the same time have little snack, tea, coffee. Many people do not even think about food when they are eating. They just eat as they are hungry. They are least interested in knowing what they are eating. On the other hand, there are also people who like to explore different tastes. Few realise the importance of understanding the qualities of food and the nature of their own living habits.

Cooking is an art and, at the same time, science. The art form involves an emotional relationship between the food and the cook. Cleaning, cutting and chopping food are activities that can be performed with a sense of rhythm and relaxation. Cooking can be enjoyed as much as any other art. The science of cooking requires knowledge of cooking temperatures and food properties, food combinations and medicinal applications. In India, there is a tradition of not tasting food before it has been offered to God. Indian people are able to cook food that contains everything in right proportions. This can be called as “cooking by feeling”. Food provides higher energy if it is cooked as an offering (Prasad) to God.

Though vibrations are subtle and their effect on physiology and thus on human psyche, is profound and undeniable. Body chemistry is directly influenced by food input – “you are what you eat”. Hence understanding the relationship between vibrations and food is very important. Making food for God to taste first, then accepting and eating it as Prasad, cooking food in proper state of mind, meditating before eating. These practices helps the cook to remain clean and pure, both physically and mentally. This imparts high vibration to the food. As eating is worship; it should not take place in an unsuitable atmosphere. Also food should not be cooked or eaten in panic. Food when cooked in spirit of holiness, the vibrations in the form of subtle charges blend into the food and make it taste divine.

WINTER VEGETABLES IN INDIA

Best vegetables are grown during winter. These vegetables should be included in our daily diet to get the maximum nutritional benefit out of it. All the vegetables contain micro nutrients, that is, vitamins and minerals. These vitamins and minerals are required by our body at the right amounts. Hence choosing the seasonal vegetables in the right quantity is the best option. All these vegetables have health benefits if consumed regularly. Some of which are discussed below :
1. Cauliflower : It is a cruciferous vegetable that is naturally high in fiber and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. It also contains fiber to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients.
2. Bell Pepper : Red, Orange, and Yellow Bell Peppers are full of great health benefits—they’re packed with vitamins and low in calories! They are an excellent source of vitamin A, vitamin C, and potassium. Bell Peppers also contain a healthy dose of fiber, folate, and iron.
3. Spinach : Spinach is rich in vitamins A, C and K, magnesium, iron and manganese. Eating this leafy green veggie may benefit eye health, reduce oxidative stress and reduce blood pressure levels among other health functions.
4. Fenugreek : Fenugreek has benefits for lowering blood sugar levels, boosting testosterone, and increasing milk production in breastfeeding mothers. Fenugreek may also reduce cholesterol levels, lower inflammation, and help with appetite control, but more research is needed in these areas.
5. Green Peas : Green peas contain a decent amount of heart-healthy minerals, such as magnesium, potassium and calcium. Diets high in these nutrients may be helpful for preventing high blood pressure, which is a major risk factor for heart disease.
6. Carrot : Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. They also have a number of health benefits. They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health
Let’s make use of all these fresh and healthy winter vegetables and make winter special dish “Undhiyu”. It is a Gujarati mixed vegetable dish that is a regional speciality of Surat. Traditionally it is cooked in earthern pot. It has immense health benefits and a great source of micro nutrients.

OBESITY AND OVERWEIGHT

Obese man’s waist

What are obesity and overweight?
Overweight and obesity are defined as abnormal or excessive fat accumulation that may impair health.
Body mass index (BMI) is a simple index of weight-for-height that is commonly used to classify overweight and obesity in adults. It is defined as a person’s weight in kilograms divided by the square of his height in meters (kg/m2).
Adults
For adults, WHO defines overweight and obesity as follows:
• overweight is a BMI greater than or equal to 25; and
• obesity is a BMI greater than or equal to 30.
BMI provides the most useful population-level measure of overweight and obesity as it is the same for both sexes and for all ages of adults. However, it should be considered a rough guide because it may not correspond to the same degree of fatness in different individuals.
Over weight/ Obesity may increase the risk of many health problems, including diabetes, heart disease, and certain cancers. If you are pregnant, excess weight may lead to short- and long-term health problems for you and your child.
Indian Kitchen has powerful and effective ingredients to help you lose weight. These powerful ingredients are :
Curcumin/Raw Turmeric
Curcumin is the amazing active compound that is found within the turmeric root. It has long been used as treatment in traditional Ayurvedic medicines. It’s both antioxidant-rich and a fantastic daily supplement for promoting a healthy inflammation response in the body. To get the full benefits of curcumin however, it must come with the right support ingredients. It boosts digestion, provides relief from stomach problems.

Ginger
Gingerol is the main bioactive compound in ginger, responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects ( 1 ). Bottom Line: Ginger is a popular spice. It is high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties. Treats chronic indigestion, reduces menstrual pain, lowers cholesterol, improves brain function.
Black Pepper
An excellent source of manganese and vitamin K, a very good source of copper and dietary fiber, and a good source of iron, chromium and calcium. Piperine is the primary ingredient that distinguishes black pepper and other related peppers (like white pepper). High in antioxidants, has anti-inflammatory properties, benefit your brain, improves blood sugar control, lowers cholesterol levels, may have cancer-fighting properties and a versatile spice.
Jaggery
Jaggery is rich in vitamins and minerals. It is rich in iron and thus is highly recommended for anaemic people. It also contains many minerals such as Magnesium, Potassium, Calcium, Selenium, Manganese and Zinc. It is obtained by boiling raw, concentrated sugar cane juice till it solidifies. Although jaggery is also made from the sap of coconut and date palm, the one made from sugar cane is the one that’s used most widely. It prevents constipation by aiding digestion. Jaggery is alkaline in nature and acts as detox, cleanse the liver, loaded with antioxidants and minerals.
Lemon
Lemon contains high amount of Vitamin C, aids in weight loss and reduce risk of heart disease, anaemia and kidney stones.

QUALITIES OF MILK

When we are tired or depleted, ingestion of milk rejuvenates and allows us to become active again. When the digestion is poor, various organs are unable to receive their proper supply of nutrients and thus start ageing quickly. The main cause of premature ageing stems from the deposits of food materials in the intestinal walls. This condition paralyzes the process of assimilation-the main job of intestines. If the waste materials that stick to the intestinal walls are expelled properly, all the organs will receive proper food supply and the problem of premature ageing will be removed or will not arise.

Milk cleanses the digestive tract. It removes toxins and waste products from the stomach and intestines and supplies the body with a nutritious material that is readily digestible and esily convertible into blood. Since milk proteins contain many amino acids, it aids the stomach during digestion. In fact, it helps all stages of digestion, that is, in the mouth, stomach and small intestine.

Milk fasts may also cure nervous disorders – insomnia, neurosis, headaches, irritability and dullness. These fasts are also said to cure the diseases of the stomach – peptic ulcers, intestinal ulcers and acidity. It can be concluded, many diseases can be cured by milk fasts.

COMEBACK OF FOX NUTS


hool Makhanas or Lotus seeds, also known as Fox Nuts finds its significance in in India, especially during Navratri. Makhanas can be roasted or fried in little ghee. They pop up and resembl
e popcorn. The beauty of these seeds are in their versatility. They can be tossed with black salt as healthy snack option or can be used to make delicious kheer. Paste of makhanas is even used as a key ingredient in many Japanese and Chinese dessserts.
Fox Nuts come with great health benefits :
1. They are ideal snack as they are low in cholesterol, fat and sodium.
2. Due to its high magnesium and low sodium content they are beneficial for those suffering from high blood pressure.
3. They are good for diabetics too due to their low glycemic index.
4. Astringent properties of fox nuts benefits kidneys. It helps to strengthen spleen and kidneys.
5. They are glute-free and protein rich. This is why they make such an important part of fasting food. A handful of makhanas provide energy to last the entire day.
6. They have an abundance of anti-oxidants and hence a great anti-ageing food.
7. Fox nuts aids in flushing out the toxins from the body.
8. Fox nuts also have anti-bacterial properties.
This power packed makhanas can be included in our diet in any from right from healthy snack to main course and dessert as well.

GHAR KA KHANA = ENDLESS POSSIBLITIES OF GOOD HEALTH

Human body needs foods that yield energy, that fuel our systems, that provides us with proteins, fats & carbohydrates. To build up the body, repair the worn out parts and regulate the bodily processes, we need proteins, vitamins, minerals and water. Right food is the only key to good health. Most of the diseases are the result of wrong eating habits. By understanding the properties of food and if food is cooked properly and is taken in the season and in the right quantities, the likelihood of falling ill is minimal.

Adolescents are much inclined towards eating fast food and junk food which is a major cause of over weight and obesity. By guiding them properly and providing them with interesting home made food will reduce these health issues to a larger extent. A very easy home made wheat bread with sugar free apple jam tastes yummy which can be an excellent & nutirtious breakfast for the growing kids. Mothers need not buy the bread from the market everytime. Rather try this simple yeast free bread at home accompanied by sugar free apple jam.

IMPORTANCE OF INDIAN TRADITIONAL VEGETARIAN DIET

Diet plays very important role in our physical and mental health status. Many common health problems can be prevented or treated by consumption of a good diet.
Traditional Indian vegetarian diet mainly consists of legumes, vegetables, milk, curd/yoghurt & clarified butter (ghee). Apart from the ingredients used in cooking the different masalas used aids in digestion. Moreover the utensils used in cooking also plays a very important role which in turn has immense health benefits. In ancient times, people cooked in earthern pots which is still practised in temples in India. The porosity and natural insulating properties of clay helps heat and moisture to circulate throughout the clay pots. This causes the moisture and nutrient loss while cooking in clay pots to be much lower compared to cooking in metal or enamel lined utensils.

ABOUT THE INGREDIENTS USED IN FOOD :

1. Clarified Butter (Ghee) : Ghee can be stored for a long time without refrigeration. It is considered as purifier that absorbs and expels toxins from the body. It is far superior in properties & digestibility than any vegetable oil.

2. Dals (Pulses) : The main source of protein is dal in Indian diet. Therefore they accompany meals. There are many ways to prepare dal which varies from state to state. The diversity in cooking style is due to the difference in climatic conditions. The most popular and simple way to make dal in India is by simply boiling it in water adding salt and turmeric powder.

3. Flour : These are the cheapest source of calories. It contributes as much as 70 to 80 percent of the calories in the Indian diet. Flours are also good binding material and enhance the flavour. But refined flour should not be used in the diet as it sticks to the intestine and causes constipation.

4. Nuts & Seeds : Nuts & seeds are popularly used in Indian sweets and drinks. Nuts are excellent source of protein, fat & certain carbohydrates; they contain vitamins A,B,C and minerals such as calcium, phosphorus, magnesium and iron. The protein in nuts of high quality are even higher than that in milk, meat and eggs. This protein in easily digestible by the system as milk.

Spices : Spices makes dals easy to digest and removes the gas producing quality. Masala means any number of spice combinations. Cumin, black peppercorn, cardamom (black or green) are the frequently used spices. Garam masala means “spicy mixture”. It is used with other spices or in recipes which are oily and heavy.

BIGGEST CHALLENGE : WHEN TO EAT AND HOW MUCH TO EAT ?

This is the most common question for which most of the people are looking for the right answer. The concept of breakfast, lunch and dinner is taken from the west. Though it is important to consume 3 meals a day to maintain good health, but the question of the quantity to eaten remains unanswered. As per Ayurveda, the Jatharagni (digestive fire) is at its peak after sunrise and continues till 3 hours. So the best time to eat the first meal is before 9:30 am. One can eat as much as he wants including all his favourite food items because the food eaten before 9:30 am will be digested very easily, no matter how much quantity you have consumed. Also the properly digested and assimilated food will supply all the required nutrients to each cell of the body. The second meal should be taken between 1:00 pm – 1:30 pm and the quantity should be less compared to what was consumed in the morning. This is the time when the “Jatharagni” is slow and the digestion power is weak. Hence one should not over eat and burden the digestion process. The undigested food will start turning into toxins thereby giving rise to different health problems. Hence the afternoon food should be lesser than the morning food. Again the “Jatharagni” is at its peak during sunset. So it is advisable to eat dinner before sunset or maximum half an hour after sunset. Before going to bed one glass of milk should be taken.

If this principle of eating food is followed along with some physical exercise and breathing exercise then one can maintain a good health.

Remember “Health is an Investment” . So “Let’s Make Life Healthier And Happier”.

ARE YOU BOTHERED ABOUT YOUR KIDS NUTRITION?

Mothers are always bothered about their child’s health, nutrition & food. Most of the children are fussy when it comes to eating. Also as mothers we need to take care by providing them with all the micro & macro nutrients. Children need foods that yield energy, that fuel their systems, that provide them with proteins, fats and carbohydrates. To build up the body, repair the worn out parts and regulate the body processes they need all the nutrients. Diet plays a crucial role in the child’s development.

Apart from the diet follow the simple rules/things with your kids for healthy eating:

1. Environment: Your child should be eating food in a relaxed state. Give him/her fresh home cooked food.

2. Focus on Food: Do not give gadgets or phone or allow the child to watch television while eating. Rather tell him stories so that he enjoys food. Let the child concentrate on food rather than phone.

3. Use Your Kitchen Rather than Apps: Our own kitchen can create magic. Do not regularly use apps to order food. Instead create your own recipies for your kids. That’s what our previous generations used to do.

4. Going Back To Roots: Let the child go out and play and do some exercise. This will help him to build strength and will remain fit.