Green Tea & Its Benefits

Green tea comes from the leaves of the plant Camellia Sinensis like black tea. Unlike black tea, which is fermented before drying, green tea is steamed, baked or pan heated to dry the leaves. Green tea, along with white tea is the least processed of all the tea varieties.

Benefits of Green Tea –

* Helps to boost immune system and immunity.

*Helps in lowering blood sugar.

*Helps prevent cavities and tooth decay.

*Helps reduce the risk of cancer.

*Helps lower bad cholesterol level and prevent heart disease.

*Protects cartilage by blocking the enzyme that destroys cartilage and reduces the risk of rheumatoid arthritis.

* Helps in reducing high blood pressure.

*Helps to relieve stress and anxiety.

*Helps in preventing obesity as it inhibits the movement of glucose in fat cells

*Works as an antibacterial and antiviral agent and helps in treating influenza and diarrhea.

* It removes free radicals from the body. This reduces the ageing of the skin.

In today's fast food era where we do not have control over our diets, a simple beverage like green tea can help us in maintaining a good health.

MAKE WAY FOR THE MANGO SEASON !!!

One of the most delicious fruits, mango is truly called the ‘King of Fruits’. A tropical fruit, it comes in many different varieties, each of them totally delectable.

In addition to sumptuous tropical flavor, mangos deliver a host of nutrients and makes healthy eating a delightful sensory experience.

Mangoes are an incredibly healthy snack. You can eat the entire fruit for just over a hundred calories. High in fiber, virtually fat-free, and mangoes contain numerous vitamins like beta-carotene, and have been found to have powerful antioxidant and anticancer properties. It is easy to see why tropical mangoes are considered a super fruit.

There are numerous ways to enjoy your mango.

• Mangoes can be sliced, diced, and julienned into fruit salads. They make a delightful, tangy addition to tossed green salads, also.
  
• Pureed in the blender, mangoes add delectable sweetness to smoothies and creamy sauces over fruit salads.


• Enjoy fresh mango chutney with diced mango, diced onions, a touch of vinegar, salt, and diced chilies.


• Try diced mangoes on your cereal and use them as a dramatic garnish over grain or legume dishes.
  
• Sorbets are a refreshing way to incorporate mangoes into your summer menus.

SLEEP!! The missing mystery for Good Health

You are doing your regular cardios, cutting down your fatty foods and sweets intake. Despite all this, you still feel burned out? Can’t drop those extra kilos? and Don’t have the energy to greet each day with enthusiasm? So what is that you are missing?

Sleep deprivation inhibit one’s ability to lose weight – even while exercising and eating right!!

Yes, it's SLEEP that’s missing in the puzzle. Sleep is essential as it is the time when our bodies replenish; repairing the mental and physical wear-and-tear we suffer during the day. However, our "24/7" culture has created a sleep-deprived generation. Cell phones, computers and television keep our brains stimulated. Resulting in fatigue, poor health and, surprisingly, weight gain.

Research shows that sleep regulates mood and is related to learning and memory functions. Not only will getting your zzzzzs help you perform well at work, but it is also a critical factor in your health, weight and energy level.

Food is also related to sleep by appetite and metabolism. This link between appetite and sleep provides further evidence that sleep and obesity are linked.

Sleep disorders occur for a variety of reasons. They can be caused by stress, medical problems and lifestyle changes.

Before Bed it’s Better to Avoid -
• Caffeine: is a natural chemical that activates the central nervous system, which means that it revs up nerves and thought processes. If you drink caffeinated drinks too close to bedtime, chances are it will keep you awake.
• Alcohol: Many people use alcohol to help them relax before bed, but the effect wear off and so they wake up in the middle of the night. Over time, alcohol-induced sleep becomes less restful, so sleeplessness will become a constant fact of life. I’m not saying you need to give up alcohol, but don’t use it like a sleeping pill; and if you have insomnia, I strongly recommend omitting alcohol for a few weeks to see if your sleep problem resolves.
• Large meals close to bedtime: when you lie down and try to sleep after a heavy dinner, your digestion will slow down, make you feel uncomfortable, and possibly keep you awake. It is recommended to eat dinner at least three hours before bed.
• Exercise: A good workout can make you more alert, speed up your metabolism and energize you for the day ahead, but exercise right before bedtime can lead to a poor night’s sleep. Thus properly timing exercise is necessary to maximize the beneficial effects. Sleep experts recommend exercising at least three hours before bedtime because body temperature is related to sleep. Body temperatures rise during exercise and it’s important to allow it to cool off before sleep.


Health is complex – if one part of the body suffers, you’re likely to see consequences in other areas of your life. Though diet and exercise are critical components of healthy lifestyles, it’s also important to remember that sleep is innately linked with our eating habits, our exercise routine and how we function on a daily basis. Getting proper amount of sleep each night is necessary to face the world with your best foot forward.

Sleep, along with good eating habits & good fitness routine is road to good health.

"Emotional Eating"

Studies show that sometimes the strongest craving for food occurs, when people are under stress, or emotionally unstable. Many people turn to food for comfort - consciously or unconsciously - when they're facing emotions, such as stress, anger, anxiety, boredom, sadness or loneliness. Most often emotional eating leads to eating excess food, especially food that is high in calories and fat. When emotions determine your eating habits rather your stomach, it can quickly lead to overeating, weight gain and guilt.
Here are some tips to overcome this eating disorder-

• Learn to identify your triggers Figure out what really causes you to overeat.
• Limit trigger foods Simply stop stocking your fridge and pantry with the foods you binge on.
• Find alternatives to eating Prepare a list of activities that are personally appealing and handy. Perhaps go for a walk, listen to nostalgic music (anything that brings you back to a happy time)
• Keep a food journal Logging your food will help to identify your toughest timeframes. It will also make you accountable, so perhaps you’ll be less apt to reach for unnecessary food.
• Exercise regularly Daily exercise relieves stress and puts you in a positive mindset, which provides greater strength to pass on the unhealthy fare.
• Get enough sleep Research shows that sleep deprivation can increase hunger by decreasing leptin levels, the appetite-regulating hormone that signals fullness. Furthermore, with adequate sleep, you’ll be less tired and have more resolve to fight off the urge to grab foods for comfort.

Don't Give Up
When you trip up -- because you will (We all do!), don't give up. Forgive yourself and start over the next day. Learning from your mistakes and focusing on the positive will go a long way making a healthier – YOU !!!

Summer Diet

Summer has set in. The hot, blistering heat is not only exhausting, but drains our energy levels too. It is, therefore, important to maintain health by choosing the right kind of foods according to the climate we are in.
Nature has provided us with enough foods that are specific to seasons and are healthy. And this is also how we can adapt our body to the seasonal changes.
For summers, the key is to eat light and choose foods that have a cooling effect on the body. This helps the heart and digestive system to remain healthy and function well.
To cool off this hot summer, it is very essential to drink adequate quantities of water since we excrete water and salts by regular perspiration. Thus in order to keep our body cells hydrated, consumption of excess water and watery fluid is an unavoidable diet option On an average the total intake of water should be around 3-4lts per day.

Dilute fruit juice can be taken in liberal manner. But the use of sweetener needs to be limited in juice, otherwise a chance of acidity and heart burn, due to acid reflux, keeps on which can trouble health stability in this summer season.
Avoidance of carbonated drinks, chilled beer, or icy alcohol may look as excellent summer refreshment but it will create permanent damage of digestive system in scorching summer. You should prefer natural drinks like coconut water, dilute buttermilk, or lemon juice to beat the heat gracefully.
Reduced intake of meat products and Caffeine based product will be health friendly.
Dry fruits and heavy vegetables are to be avoided in summer to avoid the problem of indigestion and acid reflux. Heavy vegetables like spinach, carrot, garlic, onion, beetroot, pine apple, beetroot are to be avoided as much as possible during this time. If the temptation of mango cannot be overcome, the mangoes should be soaked in water overnight before consumption.

Instead of three heavy meals, look for small 4-5 meals with fresh fruit salad and sprouts kind of food. Cutting down abruptly on fried and junk food will keep the digestive system healthy and happy.
So stock up on the right foods and keep your body cool.
Cheers !!!

Chocolates - dark or white?

The benefits of chocolates have been making news in the recent past. Chocolate manufacturers have lost no time in filling the supermarket shelves with 'healthy' chocolates. Chocoholics are loving the information on the goodness of chocolates.

Ok, so you've bought the latest 'health' chocolate from the store and are waiting to savor it. Before you do that, make sure to read the label. Claims apart, there might be nutrition and / or health related information. Check out the fat content, sugar content, calories (specially those from fat) and trans fat content (if any). Even though some of the manufacturers call their chocolates 'healthy' or 'dark', the content of cocoa solids might not be as high as required or the fat or sugar content might still be fairly high.

I agree that research has shown that dark chocolates are beneficial for health, but the ones that contain the said benefits need to have at least 70% cocoa. The high cocoa chocolates also have a bitter taste. Such chocolates contain antioxidants called flavonoids from cocoa solids. Flavonoids have cardio-protective properties. But remember that even the bitter chocolates contain sugar.

So, savor your chocolate but only in limited quantities. Go for bitter chocolates, higher the cocoa content, the better!

REAP THE BENEFITS OF SUNLIGHT

The following article written by me was first published in the main edition of The Times of India, Bangalore, on August 05, 2004 under the column "Health Digest"

Sunlight touching our skin helps to manufacture vitamin D in the body. Brief and casual exposure of the face, arms and hands to sunlight is thought to equal about 200 I U vitamin D (5mg), and prolonged exposure may equal vitamin D at a level of 10,000 IU (250mg) daily. Ultraviolet light penetration depends on the amount of melanin (coloring pigment) present in the skin (the darker the better), clothing, blockage of effective rays by window glass, and the use of sunscreens. Sunlight is believed to reduce symptoms of depression, fatigue, insomnia and some cases of dermatitis.

Melatonin, an essential hormone for sleep, normally increases in production at night and decreases by morning. Melatonin also depends on sunlight for production. Depression is associated with low melatonin levels, and this is especially the case with people who become depressed during the shorter days of winter.

Long indoor-working hours, artificial lights, shift work, etc alters the biorhythm and reduces the production of melatonin. At least 20 to 30 minutes of early morning or late evening sunlight would be of immense help.

For sunshine benefits –
Ø Open your windows in the morning and evening and fill your home with sunlight
Ø Don’t lock yourself indoors or in air-conditioned homes and offices all the time
Ø Even if you work night shift, take a few minutes of outdoor sunlight at a convenient time
Ø Walk for at least 20 minutes in the outdoors, preferable early morning or late evening
Ø Deep breathe or meditate in the early hours of the day near an open window with sunrays touching the skin – this will relieve your stress
Ø Practice surya namaskar regularly. It is an excellent exercise