CARE THROUGH NUTRITION

Prevent Covid Through Proper Nutrition Care-Covid Nutrition Guidelines

It is most important to build immunity and to prevent infection during these pandemic times. Following the below guidelines can help to build immunity and prevent infection and also speedy recovery post Covid.

Things to do and follow:

• Use spices like Turmeric, Cumin, Coriander, Garlic while cooking.
• Drink herbal tea made from Basil leaves, Cinnamon, Black pepper, Dry ginger and Black raisins once or twice a day.
• Have a glass of turmeric and pepper infused milk at night before bed-time. These are anti-inflammatory and helps in building immunity.
• Gargle twice a day and add a pinch of salt and turmeric powder to the water.
• Prefer freshly prepared and easily digested food.
• To get a relief from sore throat, take steam inhalation with fresh mint leaves and ajwain seeds.
• Clove powder mixed with pure honey can be taken twice or thrice to relieve throat irritation.
• Exercise regularly. This helps in releasing toxins from the body. Regular exercise helps to improve immunity.
• Include fresh and whole fruits, these are rich in anti-oxidants.
• Drink enough water, 8-10 cups of water.
• Keep sipping warm water all through the day.

Avoid:

• Avoid processed food completely, as these increases inflammation in the body and diverts your body’s immune response.
• Avoid overcooking vegetables, as this causes a loss of nutrients.
• Avoid fizzy drinks and fruit juices. You can also drink infused waters like unsweetened lemon juice/ ginger water. These infused drinks are anti-oxidant rich and helps to build immunity.
• Avoid sugary and salty foods.
• Avoid eating out, to prevent minimal contact with people.
• Avoid alcohol, smoking and any addictive substance usage.
• Avoid unnecessary travel.

Points to be noted to improve immunity:

• Vitamin C rich food – Vegetables like tomato, bell peppers, broccoli, Brussels sprouts and fruits like citrus fruits – lemon, orange, mosambi, guava, kiwis, strawberries, papaya etc.
• Sunlight– Exposure yourself to sunlight during morning times at least for 20 mins. However, consult your doctor regarding the supplementation of vitamin D as excess intake can be toxic. Sources also include – oily fish – such as salmon, sardines, herring and mackerel, red meat, liver, egg yolks, fortified foods – such as some fat spreads and breakfast cereals.
• Probiotics– Include probiotics for healthy gut health as a strong gut promotes strong immunity – yogurt/ curd, buttermilk, sometimes of cheese like cheddar, cottage cheese (paneer), mozerella etc., kefir, sauerkraut
• Include anti-oxidant rich food – fresh fruits and vegetables, green tea, dark chocolate, fresh herbs like ginger, coriander, jeers seeds, green leaves etc.
• Omega-3 fatty acids help to improve immunity – Fish and other seafood (especially cold-water fatty fish, like Indian salmon, mackerel, tuna, sardines), Nuts and seeds (such as flaxseed, chia seeds, and walnuts), Plant oils (such as flaxseed oil, soybean oil, and canola oil)  
• Vitamin A– for its anti-oxidant properties play a role in building immunity – sources include – Dairy products like milk, cheese etc., sweet potato, spinach, carrots, pumpkin, capsicum and fruits like cantaloupe.
• Selenium – a mineral plays an anti-viral role. Include – lean meats; poultry; eggs; seafood; beans, peas, and lentils; nuts and seeds; and soy products. Pork, beef, turkey, chicken, fish, shellfish, and eggs.
• Include Protein rich sources – Pulses and legumes, milk and its products, lean cuts of chicken, fish, eggs, nuts and seeds.
• Zinc rich foods – lean meats; poultry; eggs; seafood; beans, peas, and lentils; nuts and seeds; and soy products. Oysters, red meat are good sources of zinc.
• Vitamin E rich foods – Nuts and seeds like almonds, peanuts, pumpkin seeds, sunflower seeds. Oils like rice bran, safflower oil, avocadoes, spinach, pumpkin, beet greens and fish like trout.

Health conditions that you need to keep under control to prevent complications:

You need to make sure that any health conditions like diabetes, elevated lipids, hypertension (high BP) and obesity needs to be kept under control, as these are risk factors in compromising your immunity and increasing the Covid complications. Check with your doctor and dietitian immediately to manage your lifestyle and health.

Stress:

• Destress yourself as stress can compromise your immunity. Practice meditation and pranayamas.

References:

• http://www.emro.who.int/nutrition/news/nutrition-advice-for-adults-during-the-covid-19-outbreak.html
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7454801/figure/nuaa067-F1/
• https://www.ayush.gov.in/docs/Siddha%E2%80%99s%20Preventive%20Measures%20for%20self-care%20during%20COVID-19%20CCRS%2026April2021.pdf
• https://www.mohfw.gov.in/pdf/ImmunityBoostingAYUSHAdvisory.pdf
• https://www.mohfw.gov.in/pdf/ImmunityBoostingAYUSHAdvisory.pdf
• https://pubmed.ncbi.nlm.nih.gov/34110533/
• https://www.umms.org/coronavirus/what-to-know/managing-medical-conditions/healthy-habits/boost-immune-system?__cf_chl_jschl_tk__=6me9jXwT1DQ_p.HhCmuC0aVnwxzsk9q85FpdNqr1tQk-1641823001-0-gaNycGzNCKU

Nowadays we see lot of articles and studies related to vitamin D and Immunity. But any article without evidence is not worth. Here in this article I will be giving few research evidences on how vitamin D is related to immunity. In these evidences we could see people with low vitamin D have low immunity. They are susceptible to various bacterial and viral infections. We get abandon vitamin D from sun rather than from food. Also one more fact is that, more darker the skin, the more slower you produce vitamin D.

PRODUCTION OF VITAMIN D IN THE BODY

To say it in a simple way how Vitamin D is produced in our body, look at the following flowchart ,

This explains that the UV rays from the sunlight is absorbed by the skin and the dermis layer produces inactive form of vitamin D (cholecalciferol) which then goes to the liver and kidneys to produce active Vitamin D (1,25-dihydroxyvitamin D3). This active form then circulates into blood to perform its various functions like calcium absorbtion etc.

One other important function of Vitamin D is to improve immunity. For this we need to know what happens when the lungs get infected by a pathogen.

When the lung cells deduct an antigen, the immune cells respond to that by producing pro-inflammatory cytokins, which produces more fluids inside the alveoli. This fluid accumulation inside the lungs caused difficulty in gases exchange and hence make breathing difficult. This condition is called ARDS (Acute Respiratory Distress Syndrome). This happens with all lung infections including pneumonia, influenza, covid etc.,

RESEARCH EVIDENCE

More than a century ago (1849), a British physician C.J.B. Williams disribed the use of cod liver oil in treatment of tuberculosis, as cod liver oil contains rice amount of vitamin D. He showed that among his tuberculosis patients, 206 out of 234 showed a marked improvement after treatment with cod liver oil. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2543222/

Another study “Evidence that vitamin D supplementation could reduce risk of Influenza and COVID-19 infections and deaths” says that vitamin D can induce cathelicidin and defensins that can lower viral replication thereby reducing pro-inflammatory cytokins production, there by reduce inflammation. It also says that the COVID-19 outbreak occurred during winter, a time of low sunlight, hence people having low vitamin D levels. Also they say mortality rate in COVID increases with age and with chronic disease comorbidity, both of which is associated with vitamin D deficiency. https://pubmed.ncbi.nlm.nih.gov/32252338/

ABOUT INDIA

If we see in India above 70% of the population are vitamin D deficit. Vitamin D is widely got from sunlight. In food, it is present in animal source like fish, cod liver oil and very little amount in milk. In India, very rarely the milk is fortified with vitamin D. For vegetarians, its difficult to get vitamin D from food source. It would be great if the Government takes steps to fortify some of our staple foods like wheat, milk, curd, ghee ect with vitamin D.

VITAMIN DOSES

Different studies show different recommended doses. The RDA valve for vitamin D is 600 IU for younger adults and 800 IU for older adults above 70 years.

Normal serum vitamin D levels less than 20 ng/ml is considered deficit. 50-70 ng/ml is considered optimal.

So check your vitamin D levels and consult a physician for the correct dose if you are vitamin D deficit.

NOTE: Self medication is dangerous. Consult a physician before taking vitamin D supplementation.

Dhanalakshmi MSc, MPhil

Founder, Care Through Nutrition

Facts about Intermittent Fasting

Intermittent fasting is an eating style where you eat within a specific time period, and fast the rest of the time.Fasting isn’t a new concept. For centuries, people have temporarily restricted their food intake for religious reasons. Every religion in India has its own form of intermittent fasting, be it Ramadan for Muslims, Paryushana for Jains or Ekadasi every month and Navratri for Hindus.Time and tradition has proved the multiple benefits of fasting, be it , weight loss, detoxification or enhancing vital organ function and many more. It is not a diet plan but a complete lifestyle change.

Starting from 16 hours of fast intermittent fasting last more than 36 hours too.

It is not necessary to follow a particular method of fasting. Listen to your body, eat when you are hungry and don’t eat when you are not. That  sounds so simple right? Yes and it’s that simple but the benefits are many.

HOW IT WORKS:

Glucose and fat are the body’s main sources of energy. Glucose is the most easily accessible fuel source for the body. However, if glucose is not available, the body can adjust by switching to fat metabolism, without any detrimental health effects.

Types of intermittent fasting:

1.16/ 8 method:

The 16/8 Method involves fasting every day for 14-16 hours, and restricting your daily eating window to 8-10 hours.Within the eating window, you can fit in 2 or 3 meals.Preferably have a low carb meal. It was popularized by fitness expert Martin Berkhan.

If you finish your last meal at 8 pm and then don’t eat until 12 noon the next day, then you are actually fasting for 16 hours between meals. You can drink water, black or green tea without sugar, but care should be taken with people who’s acidic levels are on the higher side and such people can avoid having caffeinated drinks on empty stomach.

2. The 5:2 method:

This involves eating normally 5 days of the week, while restricting calories to 500-600 on the rest of the two days. It was popularized by British journalist and doctor Michael Mosley.

3. Eat-Stop-Eat:

Eat-Stop-Eat involves a 24-hour fast, either once or twice per week.

For example, if you finish dinner on Monday at 7 pm, and don’t eat until dinner the next day at 7 pm, then you’ve just done a full 24-hour fast.You can also fast from breakfast to breakfast, or lunch to lunch. The end result is the same.

4. Alternate day fasting:

Alternate-Day fasting means fasting every other day and having few hundred calories not more than 500 on the day of fasting.A full fast every other day seems rather extreme, so I do not recommend this for beginners.With this method, you will be going to bed very hungry several times per week, which is not very pleasant and probably unsustainable in the long-term.

5. The warrior diet:

Basically you fast for the whole day and feast at the night within a four hour eating window. It involves eating small amounts of raw fruits and vegetables during the day.

6. Spontaneous meal skipping:

Another more natural way to do intermittent fasting is to simply skip 1 or 2 meals when you don’t feel hungry that’s just like listening to your body.

There are a lot of people getting great results with some of these methods.

BENEFITS OF INTERMITTENT FASTING:

1. CHANGES IN THE HORMONES

• Insulin levels: Blood levels of insulin drop significantly, which facilitates fat burning.
• Human growth hormone: The blood levels of growth hormone may increase as much as 5-fold. Higher levels of this hormone facilitate fat burning and muscle gain, and other benefits.
• Cellular repair: The body induces important cellular repair processes, such as removing waste material from cells.

2. HELPS YOU LOSE WEIGHT AND BELLY FAT

Intermittent fasting works on both sides of the calorie equation. It boosts your metabolic rate (increases calories out) and reduces the amount of food you eat (reduces calories in).Lower insulin levels, higher growth hormone levels and increased amounts of norepinephrine (noradrenaline) all increase the breakdown of body fat and facilitate its use for energy.

3. REDUCE INSULIN RESISTANCE AND LOWERS THE RISK OF TYPE 2 DIABETES.

Intermittent fasting has been shown to have major benefits for insulin resistance and lead to an impressive reduction in blood sugar levels .In human studies on intermittent fasting, fasting blood sugar has been reduced by 3-6%, while fasting insulin has been reduced by 20-31%  1).

4. REDUCES OXIDATIVE STRESS AND INFLAMMATION IN THE BODY

Several studies show that intermittent fasting may enhance the body’s resistance to oxidative stress (2). Additionally, studies show that intermittent fasting can help fight inflammation, another key driver of all sorts of common diseases (3).

5. BENEFICIAL FOR HEART HEALTH

Intermittent fasting has been shown to improve numerous different risk factors, including blood pressure, total and LDL cholesterol, blood triglycerides, inflammatory markers and blood sugar levels ( 4,  5).

6. INDUCES CELLULAR REPAIR PROCESS

When we fast, the cells in the body initiate a cellular “waste removal” process called autophagy. This involves the cells breaking down and metabolizing broken and dysfunctional proteins that build up inside cells over time. Increased autophagy may provide protection against several diseases, including cancer and Alzheimer’s disease.

7. REDUCES THE RISK OF CANCER

Fasting has been shown to have several beneficial effects on metabolism that may lead to reduced risk of cancer.

Although human studies are needed, evidence from animal studies indicates that intermittent fasting may help prevent cancer (6).

There is also some evidence on human cancer patients, showing that fasting reduced various side effects of chemotherapy

Who should NOT fast?

You should not do intermittent fasting if you are:

• Underweight (BMI < 18.5) or have an eating disorder like anorexia.
• Pregnant – you need extra nutrients for your child.
• Breastfeeding – you need extra nutrients for your child.
• A child under 18 – you need extra nutrients to grow.

You can probably fast, but may need medical supervision, under these conditions:

• If you have diabetes mellitus – type 1 or type 2
• If you take prescription medication.
• If you have gout or high uric acid.
• If you have any serious medical conditions, such as liver disease, kidney disease, or heart disease.

By Dhanalakshmi

Diet consultant| Founder Care Through Nutrition

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When it comes to healthy body, it is not the time of day that makes the difference — it’s what you are consuming. And most people tend to veg out on high-calorie foods while unwinding in front of the TV after a long, stressful day.

“Typically, people who are eating heavy at night have probably had a stressful day, and end up eating whatever available mostly high calorie foods. “And most of the time this eating is associated with other activity like watching TV and playing on the computer, which leads to mindless eating and, typically, over consumption.”

Our metabolism is a complex process. You might think that your metabolism slows down drastically at the end of the day and, therefore, your body does not burn off the calories you consume at night. But in fact, even though your metabolism is slower at night when you are stationary than when you are active, your metabolism never stops working, even when you are sleeping. Calories consumed at night won’t change your metabolism or count more than calories consumed during the day.

Weight gain and weight loss comes down to a simple math equation, “Too many calories taken in versus not enough expended on any given day, regardless of the time, will lead to weight gain.”

Care Through Nutrition  recommends you to eat dinner at least three to four hours before going to bed to give your body time to digest the meal. And dinner should be your smallest meal of the day.

“Most people typically have the biggest meal in the evening and the smallest meal for breakfast — I recommend the opposite,”  Usually people who eat a larger breakfast and lunch full of protein, fruit, vegetables and whole grains will not be as tempted to indulge in a high-fat, high-calorie dinner.

Instead of eating three larger meals, eating four or five smaller meals during the day can help you maintain a healthy weight. Other healthy tips and considerations include:

• Don’t go hungry – Waiting too long to eat could lead to consuming larger portion sizes. Make sure to have healthy snacks prepared for the day.
• Dodge the quick fixes – After a long day of work, a fast food burger is tempting. Have a quick, healthy meal ready to go such as steamed vegetables and broiled fish or chicken.
• Stay focused on health – Consistent periods of going without food followed by a large meal can make you susceptible to Type 2 diabetes. Focus on staying healthy, rather than being skinny.

Checkout what you should have on your dinner plate.

High protein dinner – Low carb but high protein for people who workout a lot and want to add more muscle mass.
Massor dhal soup, beans or sprout salad and tofu or chicken curry with 2 whole grain rotis with a glass of buttermilk or low fat milk.

Weight watchers dinner – When you want to keep a check on your weight
Mushroom soup and mixed vegetable salad with a glass of buttermilk.

High fiber dinner- When you want meals with high satiety. 
Cucumber, onion, carrot salad with brown rice or multigrain rotis with vegetable sabzi.

Late night dinner – When work hours are beyond normal bed time. 
Cheese and lettuce sandwiches and fruit smoothies.

 Healthy – Grills
Barbequed -Grilled veggies, grilled Tofu or grilled chicken/ fish with lettuce carrot salad.

Quick dinner – When a person is tired and wants an easy meal to prepare in less time.
Millets upma with cucumber salad.

Happy Family Dinner

A full course meal with soup or salad, roti with veg curry, dal or fish or chicken curry with curd. and before bed with a cup of cut fruits to make a complete balanced meal.

Healthy meal on the go

whole wheat roll- Chicken tikka or mix veg tikka roll

Dinner – Vegan style 
Millet upma with vegetable soup

Keto Dinner

Keto poha- Grated cauliflower in place of poha, seasoned with mustard, peanuts and other vegetables as needed.

For more recipes and dinner ideas contact me and follow Care Through Nutrition website and  facebook

For people who are conscious about their diet and working too very hard to maintain weight or lose weight are the ones who will feel most guilty this DIWALI week. So Eat healthy this Diwali. How? I will tell you.

Diwali is festival of celebration. There are sweets, snacks drinks all around you. So if you are a dieter then it is very difficult for you to control yourself when people from all rounds are pressuring you to taste their special dishes and enjoy the festival feast.

But do you think that you should be really guilty about it? I don’t think so you should be. If you are not at any end stage of disease where your diet will decide your life or death you should not be afraid of any celebrations.

when you know that your ultimate calorie intake of the day is going high so it becomes very important that also you increase your activity levels to burn of those extra calories. Then this will help you to balance your fitness.

So enjoy festival with mindful eating. Do not eat anything and everything being served to you. Choose foods which you like the most and eat consciously with measured amount.

Here are ways which  keep you guilt free eating this Diwali festival.

1. Keep a habit of chewing a gum when you feel there is too much food around you and you really don’t want to eat.
2. Keep habit of drinking water before your feel or crave to eat anything junky.
3. If you at someone’s home and you are forced to eat, try and select some snacks rather than sweets. So you have to choose less bad food from bad ones. Refined Carbs (sugar) is more harmful than eating some fried food. But ultimately both are unhealthy. Eat very small portion and do not fill up your stomach with Diwali snacks and sweets as I know they are very tempting and appearance and taste. So as thumb rule just have some
4. If you have already had heavy meal or snacks be very careful of what you are eating in next meal and try to walk up a little more than usually. Keep your rest meals very light
5. Try to eat fruits in meals when you feel that you are going to snack unhealthy.
6. If you eat and you are guilty then only one thing you can do is burn that off. Go for exercise, run, swimming, gym etc. Come over your laziness and do your workout.
7. Avoid sweets with silver coating. They are poisonous. They are unhygienic and toxic
8. Even when you gift sweets to others, prefer giving chocolates, laddus, dry fruits rather than giving away milk based ones like barfi and pedha. They cause the maximum number of food poisoning cases due to bacterial overgrowth.
9. Eat some ultra-healthy foods to combat from the unhealthy ones. Choose to eat oats, quinoa, milltes, whole grains, fresh fruits and veggies, no oil salads.
10. Going on no sugar diet may be for a day and no fat diet on the other day. Also you can go for fruit duet for a day to detox yourself.
11. There are many cases of diarrhea and abdominal cramps and vomiting. As there is mass production of food items. Preventive care is the best. If you face any such problem try to rehydrate yourself with plenty of water, ORS, coconut water or lemon water. This will definitely work. If in case its very sever visit your physician
12. Also sleep well. Do not compromise on sleep as that will further create more stress to your body which can be harmful
13. No Alcohol. As this will be a add on poison.

So festivals are definitely to enjoy but when it is bothering your fitness, you have to be extremely careful of how to balance it.

Black rice (also known as purple rice) is a range of rice types of the species Oryza sativa L., They are rare and a very old variety of rice which has been grown in India for centuries. It is mainly grown in the North east and the southern parts of India.

Other names

Varieties include,

• Indonesian black rice
• Thai jasmine black rice
• Chak-haoin Manipur
• Karupu kavuni in Tamil nadu. Even today, there is no royal family Chettinad wedding without a dessert with Kavuni Arisi.
• The forbidden rice by Chinese

This black rice or so-called ‘the forbidden rice’ by Chinese is one such ancient variety that became a part of cuisine in olden days.

Olden day usage of the rice

Black Rice was once served only for royal family in china. General public was denied access to this rice, probably merchants were always friends with royal families that’s how they got their hand with this rice varities. During the days of the Ching and Ming dynasties Forbidden Rice was exclusively reserved for the Chinese Emperors to ensure their longevity and good health. Eventually, common people were allowed to eat the rice. Since then, it has become a nourishing staple that is reputed to promote long life and good health.

 

In ancient days, when a girl attends puberty, they used to make black rice pudding (called as puttu also known as Rangoon puttu). This is because this will help her stabilizes her body and increase the iron in blood and stops accumulating fat in back and hip region, a place women add more fat. Over a period of time, we forgot the black rice and we only followed the ritual and pudding part. Even today, in some part of villages, when a girl is getting ready to be married, they used to give black rice based food to rebuild her into proper shape.

Nutrition value

Black rice has 18 amino acids, zinc that counts for immunity, iron that counts for carrying oxygen and the list goes like, copper, carotene, anthocyanin and several important vitamins.

A one-half cup serving of cooked black rice, or about ¼ cup uncooked, contains approximately (in daily recommended values):

• 160 calories
• 1.5 grams of fat
• 34 grams of carbohydrates
• 2 grams of fiber
• 5 grams of protein
• 4% DV for iron

Wondering how black rice compares to other rice varieties? Here’s how the different types of rice differ in terms of nutrient content when we compare an 100gm serving of each kind:

• Polished white rice – contains 6.8 protein, 1.2 iron, 0.6 fiber.
• Brown rice: 7.9 protein, 2.2 iron, and 2.8 fiber.
• Red rice: 7.0 protein, 5.5 iron, and 2.0 fiber.
• Black rice: 8.5 protein, 3.5 iron, 4.9 fiber, and the highest amount of antioxidants of any rice variety.

You can see that black rice contains the highest amount of antioxidants, protein and dietary fiber of all rices varieties; plus black rice is also a good source of iron which can be hard to get for plant based eaters who rely on grains and legumes for protein.

Rich In Antioxidants.

 AMERICAN CHEMICAL SOCIETY (ACS) SAYS, ONE SPOONFUL OF BLACK RICE CONTAINS MORE ANTHOCYANIN ANTIOXIDANTS THAN A SPOONFUL OF BLUEBERRIES.

Black rice is a source of iron, vitamin E and antioxidants (more than in blueberries). The bran hull (outermost layer) of black rice contains one of the highest levels of anthocyanin found in food. The grain has a similar amount of fiber to brown rice and, like brown rice, has a mild, nutty taste.

The Anthocyanin content found in black rice is way more than most grains and this is what makes this grain stand out in comparison to other super foods like quinoa, red rice, etc. Studies have shown that the Anthocyanin antioxidants in grains helps the body to protect against heart diseases, cancer and many more.

Rich In Fiber

Black rice is loaded with fiber and minerals. A typical bowl of 100gms of black rice serving has over 4.9 grams of fiber. This is double the amount of fiber available in brown rice.

So, if you are looking to include something fiber rich in your diet then it is better to start consuming Black Rice than any other varieties of rice.

 Anti-inflammatory Properties

Black rice is a naturally healing food. Research has shown Black rice to reduce inflammatory compounds in your body and increase the anti-inflammatory compounds.

This increase in the anti-inflammatory compounds help in reducing inflammation in various diseases like cancer, arthritis and allergies.

A Natural Detoxifying Agent For Your Body

Black rice a rich and natural detoxifying agent. Studies have shown that the phyto-nutrients in black rice help detoxify your body and remove harmful toxins from your liver. The rice is good for live function as it helps remove toxins from the liver and detoxifies it.

A Gluten Free Grain

Black rice is a gluten-free grain. For those with gluten allergies and Celiac disease, it is a good alternative.

Helps Fight Diabetes

The Black Rice bran contains fiber, which in turn helps glucose to be absorbed by your body over a longer period of time.

Research has proven that eating whole grains like Black Rice helps your body lower the risk of type 2 diabetes and also keeps your weight in check in addition to boosting your energy levels.

So if you are diabetic then you should consider substituting Black Rice to white rice in your daily diet as it way better and helps fight diabetes.

Your Weight Loss Partner

Because of its rich fiber content, black rice satiates the appetite and makes you feel fuller for a longer time. When considered with other rice varieties, consuming just one-third of black rice gets you the necessary nutrients and fills the hunger cravings. Thus, it aids weight-loss as well. . In addition researchers have found out that whole grains like Black Rice help prevent insulin resistance in your body which leads to and is related to risk of becoming over-weight/obese.

Promotes Healthy Heart

A healing food like Black Rice has been shown to reduce the atherosclerotic plaque formation in the arteries which is the main reason for a heart attack and stroke.

In addition to this Black Rice also helps to reduce the 2 common factors in heart disease, namely LDL, triacylglycerol and total cholesterol.

In ancient days, when a girl attends puberty, they used to make black rice pudding (called as puttu also known as Rangoon puttu). This is because this will help her stabilizes her body and increase the iron in blood and stops accumulating fat in back and hip region, a place women add more fat. Over a period of time, we forgot the black rice and we only followed the ritual and pudding part. Even today, in some part of villages, when a girl is getting ready to be married, they used to give black rice based food to rebuild her into proper shape.

Cooking tips for Black rice

Black rice has a deep black color and usually turns deep purple when cooked. Its dark purple color is primarily due to its anthocyanin content, which is higher by weight than that of other colored grains. It is suitable for making porridge, dessert, traditional Chinese black rice cake, bread, and noodles.

Because it is unrefined and denser than white rice, black rice takes longer to cook. The best results can be achieved by first soaking your black rice for at least one hour before cooking it, but preferably for several hours.

It makes a delicious side dish all on its own with some salt and pepper, but can also be added to stir fries, soups and stews, or sprinkled on top of a salad. Add cooked black rice to homemade veggie burgers, in burritos instead of white rice, or served with fresh roasted vegetables and your favorite source of protein.

Some people even chose to grind the dry rice kernels in a coffee grinder or food processor and then use the ground rice to bake with, coat fish with, or just to sprinkle over other foods for an extra antioxidant boost.

Black rice has been used in traditional Chinese desserts and snacks to make a dessert porridge, black rice cakes or breads, noodles, and more. So as you can see, there are plenty of options for adding some to your diet.

Another interesting application for black rice is to use it as a natural food coloring agent. Currently some small manufacturers add black rice either ground or in extract form to beverages and foods in order to avoid using artificial dyes and ingredients which can be harmful in numerous ways.

Here are some links which would help you for black rice recipes

http://elvisalakshi.blogspot.in/2013/03/kavuni-arisi.html
http://kitchenrhapsody.blogspot.in/2012/03/kavuni-arisiblack-sticky-rice-and.html
http://ranistreat.blogspot.in/2013/08/kavuni-arisi-sweet-pongal-black-rice.html
http://www.cheftamil.com/inippu-kavuni-arisi-in-tamil-sweet-wild-rice-recipe-tips-to-cook-wild-rice_3b7a9be40.html
http://chettinadrecipesblog.blogspot.in/2013/07/kavuni-arisi-chettinad-special-sweet.html
http://delightsofcooking.blogspot.in/2008/09/kavuni-arisi-payasam.html

HEALTH BENEFITS OF MILLETS

Millets are a group of small seed grasses grown in semi-dry areas of Asia and Africa. Millets have been widely cultivated as cereal crops or as fodder for animals. Because millets have short growing season, can withstand dry and high-temperature conditions yet yield well, they are popularly grown in the developing nations. In the developed nations, millets have been relegated to be used as bird feed.

However, millets in India are enjoying rising popularity due to a variety of health benefits of millets. They are gluten free grains and hence it can be consumed by everyone. 

Types of Millets in India

Millets in India enjoy prime importance that is because India is one of the biggest producers clocking 8 million tonnes every year followed by Africa and China.

1.Sorghum (Jowar)

Compared to rice and wheat, jowar has a high proportion of calcium. It also packs in a neat iron, protein, and fiber punch. Researchers have found that a typical sorghum wax is rich in policosanols which helps in reducing the levels of cholesterol. Being a gluten-free grain, it is also much preferred by those who can’t tolerate wheat-based products.

2.Foxtail millet

Foxtail millets are available in the form of rice, semolina (like rava) or as flour. As with other millets, foxtail millet is rich in smart carbohydrates, the kind which doesn’t increase the blood sugar levels immediately. It is rich in dietary fibre, and minerals like iron and copper. Due to this, it helps to reduce the levels of bad cholesterol and keeps the immune system strong.

3.Finger millet (ragi)

Ragi is a powerhouse of health benefiting nutrients that help in reducing weight and also acts as a treatment for multiple diseases like Brittle Bones, Osteoporosis, Anaemia and Diabetes. It is a natural relaxant that helps in relieving stress and anxiety. It is one such rare cereal that doesn’t need to be polished and, therefore, can be consumed in its purest form with all its goodness intact. A special amino acid, Tryptophan present in Ragi helps in curbing appetite. The high amount of dietary fiber combines with water and keeps the stomach fuller for a longer period of time. It is low in unsaturated fats that make it the ideal cereal for those looking to lose weight.

It is loaded with calcium and vitamin D that makes it a vital component for increasing bone strength. It helps development of bones in children, maintains bone health and prevents bone erosion in adults. It also works as an effective food to avert Osteoporosis.

The important amino acids present in Ragi are Valine, Threonine, Isoleucine, Methionine and Tryptophan that help in muscle functioning, maintaining metabolism, blood formation, fighting anxiety and depression and also promotes the release of growth hormones.

Ragi sprouts is one of the healthiest sprouts to eat to load up on Iron that helps in increasing blood formation in persons suffering from anaemia or low haemoglobin levels. Sprouted Ragi contains vitamin C that makes the iron present in it easily absorbable by the body.

4.Pearl millet (Bajra)

Pearl millet or bajra is said to be a miracle millet with iron content 8 times higher than that present in rice. Other facts about pearl millet nutrition are that it is also rich in protein, fibre, and minerals such as calcium and magnesium. Consumption of pearl millet will help ease constipation issues and any problems with the digestion as well. Because of the nutritional line-up, it can also make for a good lactagogue.

5.Barnyard millet

The fibre will help maintain satiety. Apart from this, millet is rich sources of bone-building minerals calcium and phosphorus. The good antioxidant profile makes it an ideal replacement to rice in dosa/idli/dhokla batters.

6.Kodo millet

If you are looking for a millet that closely resembles rice, then it is the Kodo millet. It is easy to digest and is rich in phytochemicals and antioxidants, all of which helps prevent the occurrence of major lifestyle diseases. Weight loss enthusiasts, this is the millet you have to watch out for. Cook it like rice once in a while but without the guilt accompanied by it. Kodo millet has shown to reduce knee and joint pain, helps regularise menstruation in women among others.

7. Little Millet

The little millet may be called little but in no means its nutritional content is little. It is a rich source of B-vitamins, minerals like calcium, iron, zinc, potassium among others. It also provides essential fats to the body, the kind that helps in weight loss. Its high fibre content is yet another positive making it an ideal part of pongal or even kheer instead of rice.

8. Proso Millet

Like it’s millet cousins, proso millet is rich in protein and low glycemic index carbs. The developed world cultivates this millet to use it as bird feed. It is yet to be consumed as a mainstream millet.

GLOSSARY- NAMES OF MILLETS IN DIFFERENT LANGUAGES

Source:Google & Wikipedia

ENGLISH	HINDI	TAMIL	KANNADA	TELUGU	MALAYALAM
Finger millet	Nachani /mundua	Kezhvaragu	Ragi	Ragula	Panji pullu
Kodo millet	Koden/Kodra	Varagu	Harka	Arikelu	Koovaragu
Foxtail millet	Kangni/Rala	Thinai	Navane	Korra	Thina
Little millet	Kutki	Saamai	Saame	Sama	Chama
Barnyard millet	Jhangora	Kuthiravali	Oodalu	Odalu	Kavadapullu
Pearl millet	Bajra	Kambu	Sajje	Sajjalu	Kambam
Sorghum	Jowar	Cholam	Jola	Jonna	Cholam

Millet is generally available in its hulled and whole-grain form. Whether purchasing millet in bulk or in a packaged container, make sure that there is no evidence of moisture.
Store millet in an airtight container in a cool, dry and dark place, where it will keep for several months.
Millet is not a commonly allergenic food and is not known to contain measurable amounts of oxalates or purines.

The side effects of cancer and cancer treatment that can affect eating include:

Cancer and cancer treatments may affect taste, smell, appetite, and the ability to eat enough food or absorb the nutrients from food. This can cause malnutrition (a condition caused by a lack of key nutrients). Malnutrition can cause the patient to be weak, tired, and unable to fight infections or get through cancer treatment. Malnutrition may be made worse if the cancer grows or spreads. Eating too little protein and calories is a very common problem for cancer patients. Having enough protein and calories is important for healing, fighting infection, and having enough energy.

It is important to treat weight loss caused by cancer and its treatment.

It is important that cancer symptoms and side effects that affect eating and cause weight loss are treated early. Both nutrition therapy and medicine can help the patient stay at a healthy weight. Medicine may be used for the following:

Some call it one of the most powerful plant foods on the planet. There’s some evidence it may help reduce your risk of heart disease, cancer, stroke and diabetes.

History

Flaxseed was cultivated in Babylon as early as 3000 BC. In the 8th century, King Charlemagne believed so strongly in the health benefits of flaxseed that he passed laws requiring his subjects to consume it. Now, thirteen centuries later, some experts say we have preliminary research to back up what Charlemagne suspected.

Flaxseed is found in all kinds of today’s foods from crackers to frozen waffles to oatmeal. The Flax Council estimates close to 300 new flax-based products were launched in the U.S. and Canada in 2010 alone. Not only has consumer demand for flaxseed grown, agricultural use has also increased. Flaxseed is what’s used to feed all those chickens that are laying eggs with higher levels of omega-3 fatty acids.

 

 

Although flaxseed contains all sorts of healthy components, it owes its primary healthy reputation to three of them:

• Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
• Lignans, which have both plant estrogen and anti oxident qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods.Only two foods are significant sources of lignans — flaxseeds and sesame seeds — and flaxseeds have nearly eight times more lignans than sesame seeds. Lignans are called plant phytoestrogens because bacteria in the intestine convert them into enterolignans, which subsequently exert a mild estrogenic effect in your body.
• Fiber. Flaxseed contains both the soluble and insoluble types.

 Flaxseed Nutrition Facts

When you look at the nutritional benefits of flax seeds, there are many things that will catch your attention.

A  1 ounce (3 tbsp) serving of flaxseeds contains:

• Omega-3 (ALA) 6,338mg
• Fiber 8g
• Protein 6g
• Vitamin B1 31% RDA
• Manganese 35% RDA
• Magnesium 30% RDA
• Phosphorus 19% RDA
• Selenium 10% RDA
• Also, flaxseeds contain a good amount of vitamin B6, Iron, potassium, copper and zinc. 

The Health Benefits of Flax

Flax Seeds for Cancer

Tips for Using Flaxseed

Many experts believe it’s better to consume flaxseed than flax oil (which contains just part of the seed) so you get all the components.

There are many great ways to add these super seeds into your diet including adding them to homemade muffins, breads and cookies.

One of the most common questions about baking with flax seeds is, does baking have any effect on omega-3 fatty acid?

According to many studies, you can bake flax seeds at 300F for 3 hours and the omega-3’s (ALA) in flax seeds remained stable.

Tips for including flaxseed in your diet include:

• Add 1-3 tablespoons of ground flaxseed to a morning smoothie
• Mix a tablespoon in with yogurt and raw honey
• Bake ground flaxseeds into muffins, cookies and breads
• Add to homemade sprouted granola
• Can be mixed with water and used as an egg substitute

However the very best way to experience flax seed benefits is to consume them in their sprouted form. Soaking flax seeds and then sprouting them eliminates phytic acid and may greatly increase mineral  absorption. Make sure to take them with plenty of water or other fluids.

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