WHY EAT FINGER MILLET (RAGI) ?

Finger millets are best food grain collection, which are rich in proteins, fibres and minerals and also other form of vitamins and minerals. This is the traditional grain which are used less in our daily diet. This is mainly because of not knowing the nutritional values of the grain. The usage of finger millet will help to grow healthy avoiding all health problems caused due to lack of vital proteins, vitamins, minerals, fibres and other components. Most importantly its gluten free and adds mild flavour.
Since finger millet is not an acid forming food they are soothing and easy to digest. They are considered as least allergic and most digestible grains available. Also are the richest source of calcium, about 10 times that of rice or wheat. It releases lesser percentage of glucose and hence lowers the risk of diabetes. Dietary fibre which is present as soluble and insoluble form in finger millets is proved to play an important role in the management of metabolic disorders like diabetes mellitus, hyperlipidemia, improve bowel motility and in turn reduce the incidence of colon cancer.

HEALTH BENEFITS OF FINGER MILLETS

1. Lowers the risk of diabetes

It helps to lower the blood glucose levels and improves insulin response. Besides the magnesium present is a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion and metabolism of glucose in the body. Since it has low glycemic index it increases the satiety by decreasing hunger because it slows the rate of digestion. Type of starch (amylose/amylopectin) also influences the Glycemic Index. They have high amylose content which is why they are slow in absorbing and sustainably release sugar to our blood and enable to work for long durations.

2. Heart Protective Properties

Finger millet is a grain that should also be included in the list of heart healthy choices because of its status as a good source of magnesium. Magnesium has been shown in studies to reduce the severity of asthma and to reduce the frequency of migraine attacks. Magnesium also lowers high blood pressure and reduce the risk of heart attack. Niacin (Vitamin B3) can be of help in lowering high cholesterol. A cup of cooked finger millet provides 19% of the daily value for magnesium.

3. Development and Repair of Body Tissue

The phosphorus provided by millet plays a role in the structure of every cell in the body. In addition to its role in forming the mineral matrix of bone, phosphorus is an essential component of numerous other life-critical compounds including adenosine triphosphate or ATP, the molecule that is the energy currency of the body. Phosphorus is an important component of nucleic acids, the building blocks of the genetic code. A cup of cooked finger millet will give you 17% of the daily value for phosphorus.


4. Other Benefits

a. Since its alkaline, it gets digested easily
b. It hydrates the colon and keeps away from constipation
c. Prevents Gallstones
d. Substantially Lower Type 2 Diabetes Risk
e. Excellent in case of jaundice
f. Its gluten free and hence non allergic
g. Finger millet tops in Antioxidant activity

BROKEN WHEAT : DALIA

What are millets?

Dalia has been a part of the Indian cuisine since ages. Made with broken wheat, it is easy to digest and is full of nutrition. It is high in fibre and is believed to be one of the best foods for weight loss. It can be made in several ways and is one of the healthiest options for breakfast/lunch and dinner. Here are some reasons why you must include it in your daily diet.

Rich In Fiber: Dalia is very rich in fiber content. This is why it cures constipation and increases metabolism.

A Complete Meal: Just like milk, Dalia is also a complete meal. It has loads of nutrients which make it apt as an ideal breakfast, lunch, dinner, and a dish for an evening snack.

Weight Loss: Dalia is ideal for those who want to have a flat tummy. Consume it prepared in hot milk or fried Dalia prepared using vegetables, Dalia in any form is a very good source of macro and micronutrients.

Good Source of Minerals: Dalia is a good source of the daily requirement of fiber and manganese.

It Keeps Your Tummy Full: Dalia is slow to digest, so it keeps our tummy full for long and does not let you get hunger pangs.

Low-Fat Diet: Dalia is extremely low in fat content. Thus, it is very good even for those who have any issues with the fear of putting on weight.

Good for Diabetics: Those patients who are suffering from Diabetes, can eat Dalia and remain healthy for a longer period.

Lowers Risk of Breast Cancer: Women those who consume Dalia on a regular basis, have a lower risk of acquiring breast cancer.

Good For Growing Children : Dalia is a natural source of B-vitamins, minerals, fibre and protein and is much healthier than packaged foods as it has no preservatives. You can also make interesting dishes with it and hence it is an ideal food for growing children.

Easy To Cook : One reason why dalia should be a part of your daily diet is that, it can be cooked easily and can be made into a number of recipes. You just need to boil it and add milk, veggies or tempering of your choice and enjoy.

Easy To Digest : Dalia can be digested easily and hence is given as primary diet to patients who are recovering from prolonged illnesses and older people who suffer from digestion issues.

AMAZING BENEFITS OF MILLETS

What are millets?

Millets are cereal crops and small seed grasses. They are widely used in African and Asian countries. Millets are majorly cultivated in the semiarid tropical regions of Africa and Asia, around 97 percent of world’s overall millet production happens in these regions. These are now known as super foods all over the world. In olden days, Indians used millets to prepare variety of dishes. These have incredible nutrient rich composition.

Also gluten free millets can play a pivotal role in preventing and curing several health issues. Enriched with the goodness of nature, millets are a rich source of fiber, minerals like magnesium, phosphorous, iron, calcium, zinc and potassium. Millets are extremely nutritious and good for health and they can be stored for years, as they have a long shelf life. Millets make for a perfect healthy meal. In fact, it is often advised to prepare millets in the form of porridge for growing kids and aging adults.
Millets are not only healthy but at the same time they have a unique taste. With various culinary innovations, millets like ragi, jowar and bajra are used to prepare several snacks and dishes like Ragi Idli, Millet Khichidi, Apple Ragi Halwa( healthy for toddlers), Ragi Cookies etc. Moreover, millets can make meals palatable and visually appealing. Some of the health benefits of millets are :
1. Rich source of magnesium, which helps in stimulating the level of insulin, thereby increasing the efficiency of glucose receptors in the body, which further helps in maintaining a healthy balance of sugar level in the body. This helps in reducing the chance of diabetes type 2.

2. Rich in fiber, millets make for a healthy cereal, which can help in digestion and can relieve bowel issues. It helps in gastrointestinal problems and can ease in other diseases related to the liver and kidney.

3. Millets are loaded with certain components which further help in removing foreign agents and free radicals and balance the enzymatic reactions in the body. These can naturally detoxify the blood.

Types of millets

Jowar (Sorghum)

Sorghum is commonly known as Jowar in India. Traditionally, jowar was used as a grain to make flat breads/ rotis. Enriched with the goodness of iron, protein and fibre, jowar can help in reducing cholesterol level.

Ragi (Finger Millet)

Ragi is used as a healthy substitute for rice and wheat. Ragi is undoubtedly a powerhouse of nutrition. It is rich in protein and this gluten free millet is good for brain development in growing kids.

Bajra (Pearl millet)

This millet is known for its umpteen health benefits. Packed with the goodness of iron, protein, fibre, and minerals such as calcium and magnesium; the daily consumption or inclusion of this millet can work wonders.

Samvat Ke Chawal (Barnyard millet)
This nutrient dense millet has high fiber content, which can effectively help in losing weight. It is a rich source of calicum and phosphorius, which helps in bone building and its daily caonsumption helps infighting bone diseases.

Chena (Proso millet)
This millet can effectively help in balancing blood sugar level. Its low glycemic index has made it a fad among weight watchers.

Sama (Little millet)
Packed with the goodness of B-vitamins, minerals like calcium, iron, zinc and potassium, little millets can provide essential nutrients, which further help in weight loss. It is a part of many traditional dishes in south India. What’s more, more than anything its high fiber content makes it a healthy replacement for rice.

Kuttu (Buckwheat)
The name buckwheat causes some confusion as it is related to wheat. But this gluten-free seed is unrelated to wheat, although it can be used in place of wheat grains such as bulgur, wheat berries, spelt using the same cooking method. It is comparatively inexpensive source of high-quality protein.

POPULAR INDIAN BREAKFAST CHOICE : POHA

It won’t be wrong to call poha/flattened rice is a super food because this Indian snack is rich with not just deliciousness but also has a number of health benefits attached to it. Poha comes with a list of benefits hence it becomes even more desirable. While some like to add a twist of sugar to it while other like to flood it with peanuts and veggies. Any form Poha is the most desirable Indian snack for breakfast.
Along with a rich taste and a variety, do you know poha is incredibly healthy as well? If you are struggling with that weight loss and is unable to leave your favourite dishes, then switch to poha instead because it’s not only yummy but helps reduce those inches.

Healthy Carbohydrates
Super food Poha is a source of healthy carbohydrates in your body. It is made up of 76.9 per cent of carbohydrates and about 23 per cent of fats. So it is not hard to guess that it provides you with the required energy to go through your daily routine without giving any extra fat to store.

Regulates Blood/Sugar Levels
Being rich in fibre, the Indian snack promotes a slow and steady release of sugar into the bloodstream, which helps regulate the blood and sugar levels in the system.

Easily Digestible
Poha is not just light on its weight but light on your digestive system as well. Have it for breakfast, lunch or as an evening snack, it will never give you any bloating and keep you light on the stomach. However, it will not let you feel hungry.

Rich in Iron
One thing is for sure if you have a regular consumption of poha, you will never be anaemic. Pregnant women are often advised to eat poha as they are at a higher risk of gestational anaemia. To help your body absorb the iron better, squeeze some lemon juice on it and relish it in breakfast.

Low on Calories
A bowl of cooked Poha has roughly 250 calories. But if you have loaded it with a whole lot of veggies, it becomes rich in vitamins, minerals, and anti-oxidants as well. If you are watching your weight, try skipping the peanuts as they increase the number of calories.
Poha can be your solution to all the health problems.

Apart from helping you lose weight, a simple bowl of poha can do wonders for your body. Here are some amazing health benefits accrued from eating poha:
• Poha is gluten-free, which means it can be consumed by people who are allergic to wheat products.
• Poha is a good source of eleven vital minerals and vitamins, including iron.
• It has vitamin B1, and hence, aids in stabilising blood sugar. Studies have shown that vitamin B1 can help to support individuals with diabetes.
• Since poha is rice-based, it is a good source of energy and can help staff off hunger pangs.
• It is lactose-free and heart healthy.

TASTE YOUR DAL BEFORE YOU SERVE THEM OUT

Dried beans, lentils or peas are collectively referred to as dals. As dals serve major source of protein in an Indian diet they accompany most meals. Dals come in many shapes, sizes, split or whole, with or without skin. All dals except moong (mug) dal produce gas. One of the most significant benefits of moong dal is it has lot of fibres and plant based protein. It helps to reduce weight. Moong dal is also a high source of nutrients like manganese, potassium, magnesium, folate, zinc and essential B vitamins. In India, the most popular way to prepare is to cook dal in water adding only turmeric powder, coriander powder & salt.

After eating a full bowl of dal rice, mom says “ you’ve eaten so less beta”. This is mumma’s love. It is a common practice in Indian households to make dal khichdi especially during indigestion or during sickness. But do you know dal khichdi is extremely beneficial during monsoon especially when consumed with a dollop of ghee as it soothes the digestive tract. Here’s a simple yet tasty recipe of moong dal khichdi. You can accompany it with achaar and papad and dahi. It tastes amazing and supplies all the nourishment required by our body.

AN APPLE A DAY KEEPS THE DOCTOR AWAY !

Red apple with leaf isolated on white background

Apples are not just crunchy, sweet and satisfying. As part of a smart diet, they can help protect against serious diseases, including heart disease, diabetes, cancer and more. Consider them your healthy secret weapon.
You have heard it a zillion times: “An apple a day keeps the doctor away.” There are more truth to that than you might think. Studies show apples have powerful health benefits, particularly when it comes to fighting chronic diseases. Here’s a short list of how eating more apples can help keep you healthy, along with some apple-licious ways to add them to your meals.

What exactly are the health benefits of apples?
Not only do they come in their own packaging – meaning you can eat the skin – they are also full of healthy nutrients. Antioxidants are disease-fighting compounds. Scientists believe these compounds help prevent and repair oxidation damage that happens during normal cell activity. Apples are also full of a fibre called pectin — a medium-sized apple offers about four grams of fibre. Pectin is classed as a soluble, fermentable and viscous fibre, a combination that gives apples a huge list of health benefits.
1. Whiter, healthier teeth
Apples won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.
2. Control your weight
This is one of the health benefits of apples most of us are willing to get. Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage weight and improve overall health, doctors recommend a diet rich in fibre. Foods high in fibre — like apples — will fill you up without costing you too many calories.
3. Detoxify your liver
Your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best – and easiest – things you can eat to help detoxify your liver is fruits, like apples.
4. Protect against Parkinson’s
Research has shown that people who eat fruits and other high-fibre foods like apples may be protected against Parkinson’s disease. This is a condition characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.
5. Curb all sorts of cancers
Research says that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 percent. Researchers at Cornell University have identified several compounds like triterpenoids in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast.
6. Decrease your risk of diabetes
People who eat apples, at least one a day, are less likely to develop type 2 diabetes than those who don’t eat apples. The reason this is a health benefit of apples is because this fruit is loaded with soluble fibre, the key to blunting blood sugar swings.
7. Reduce cholesterol
The soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.
8. Get a healthier heart
An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.
9. Prevent gallstones
This is one of the apple benefit is eye opening. Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fibre, apples again to help you control your weight and cholesterol levels.
10. Beat diarrhoea and constipation
Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down.

MUDRA THERAPY

PART II

  1. Apaan Mudra

Apaan Mudra is formed by joining together the tips of the thumb, middle finger and the ring finger.

Benefits :

  • It detoxifies the body and energizes it.
  • It can overcome urine problem, constipation, flatulence & piles.
  • It can overcome burning in the body/body parts.
  • It can overcome fast heartbeats, palpitations.
  • It helps to control high blood pressure.
  • It helps in painful conditions like headache, toothache, stomach ache, backache, joint pains, heel pain, etc.

2. Sahaj Shankha Mudra

Shankha is the Indian term for a conch and when this mudra is performed the hands resemble a conch. Interlock the eight fingers and bring in contact the upward-pointing thumbs.

Benefits :

  • To overcome feverish feeling in the body.
  • To overcome throat problems
  • To overcome weakness
  • To overcome allergies

3. Uttarbodhi Mudra

Interlock the hands keeping the index fingers straight, touching each other and pointing upwards and thumbs extended touching each other and pointing downwards.

Benefits :

  • Uttarbodhi mudra can be called the mudra of enlightenment.
  • It helps to soothe excited nerves before beginning a daunting task.
  • It enables the performer to overcome examination nerves, stage fright, etc.

LITTLE STEP TODAY LEADS TO HEALTHIER & HAPPIER TOMORROW

Part-2

Pranayam is derived from the words “Prana” & “Ayama”.
Prana stands for life
Ayama means to work on it.
Pranayam is a simple practice of many breathing techniques that promote physical, mental &
emotional well being. This write up describes the main 3 pranayam and its benefits.

  1. Bhasrika Pranayam
    Sit in a comfortable posture (sukhasana) with gyaan mudra. Close your eyes and inhale deeply and fill your lungs with air. Hold the breath for 3-5 seconds and release the vital force of energy. Perform 15-20 rounds of Bhasrika Pranayam.

Benefits :
a. Bhasrika Pranayam is a natural energizer.
b. Is also good to overcome depression.
c. It’s a great exercise for lungs and for people suffering from respiratory problems, cold, flu and allergies and breathlessness.

2. Kapalbhati Pranayam
Inhale deeply with both your nostrils & exhale rapidly. Pull your stomach in while exhaling. Practice this for 15-20 minutes daily.

Benefits :

  1. Kapalbhati pranayama is beneficial for lowering of blood sugar by stimulating the pancreas to produce sufficient insulin and reduction of stress which is a significant barrier to effective blood sugar control.
  2. The benefits of Kapalbhati for weight loss include reducing abdominal fat, toning abdominal strength thereby helps in fighting obesity/overweight issues.
  3. Kapalbhati Pranayam also improves your immune system and your ability to fight disease causing microbes.
  4. It also helps to provide relief from constipation.

3. Anulom Vilom Pranayam

Close your right nostril with your thumb and start inhaling slowly and take a breath as much as possible. Slowly remove your thumb from right nostril. Now close your left nostril with the middle finger and breathe out. Repeat this process for 5-10 minutes.

Benefits :

  1. Anulom Vilom Pranayam helps to treat arthritis problems.
  2. It reduces chronic sinus problems & snoring and also opens blockages with better blood circulation.

LITTLE STEP TODAY LEADS TO HEALTHIER & HAPPIER TOMORROW

Why seek a cure for any disease when little steps you take today can lead to a healthier and happier tomorrow?

In order to lead a disease free life, it is very important to incorporate yoga and pranayama in our daily lives. It is very important to maintain the hardware and as well as the software of a computer for its proper functioning. In the same way, yogasanas help to maintain our hardware (body) and pranayama helps to maintain our software (internal organs). By just investing 20-25 minutes each day to practice yoga and pranayama will help us to maintain good health and we will not be emptying our pockets for buying medicines. Easy and simple yogasans can be practised safely without any supervision.

This write up is divided into 2 parts :

  1. Yogasanas
  2. Pranayam

PART 1

Following are the asanas along with their benefits to stay fit.

  1. Dhanurasana

This asana is effective in

  1. Weight loss
  2. Strengthens back muscles a releases back pain
  3. Cures menstruation disorders
  4. Improves the functioning of pancreas and hence beneficial for people suffering from diabetes.
  5. Cures constipation.

2. Vajrasana

  1. This is the most easiest asanas and very effective for
  2. Digestion as it stimulates the vajranadi
  3. Relieves constipation
  4. Strengthens lower back, thighs and legs.

3. Pawanmuktasana.

This asana is excellent for

  1. Stretching the neck and back.
  2. The abdominal muscles and the internal organs as they get compressed thereby increasing the blood circulation and stimulates the nerves, increasing the efficiency of the internal organs.
  3. The pressure on the abdomen releases any trapped gases in the large intestine.
  4. Blood circulation as it is increased to all the internal organs.
  5. Digestive system as it improves digestion.
  6. Relieves constipation.
  7. Strengthens the lower back muscles and loosens the spinal vertebrae.

PART 2 (TO BE CONTINUED)

A1 vs A2 MILK

Did you have your cup of milk today ? I had my cup of A2 milk.

????

Let us first understand the difference between A1 & A2 milk. Beta Casein is a protein content in milk. All cows make beta casein. But it is the type of beta casein that matters. There are two types of beta casein : A1 & A2 and they differ by only one amino acid. Such a small difference can result in having different properties.

A1 Beta Casein comes from the jersey cow. It can be found in all commercially prepared milk.

A2 Beta Casein is protein found in milk produced by Desi Gaay (local breed). Also A2 milk is similar to goat’s milk and mother’s milk and is suitable for human consumption. A2 protein in gentle for sensitive tummies. If you are lactose intolerant then A2 milk is the best for you. It is also high in omega 3 & 6, vitamins, calcium, minerals and many more. A2 milk is not only nutritious by also easier to digest.