Author: nupur sharma

Probiotics : Teaming Up With Good Microbes

When Homo sapiens came into existence, the food they had, only came from plants. Gradually, people started eating animals. And today, we eat almost everything that is not harmful to us. That includes even the teeny- tiny micro-organisms, that are not even visible to us unless and until we have a good 40X microscope. When we think of these microbes, the first picture that comes to our mind is that of diseases; as they are the prime disease-causing agents in the environment. And if you’re told that having a microbe-rich food is quite beneficial for our digestive system and immunity, you’ll probably think of me as a crazy person. But, this is now scientifically proven. Everybody is not bad, even at the microscopic level. There are some good micro-organisms which, when consumed by us in adequate quantity, are very good for our health. And this is where I introduce a commonly-heard-yet-rarely-understood term- “PROBIOTICS“. Probiotics are foods which have live micro-organisms, mostly bacteria and yeasts, which are very good for our health, specially for lactose-intolerant people and those who are on antibiotic dosage. Our gut harbors millions of good micro-organisms and probiotics replenish them, when their balance gets disturbed. They also boost our immunity as our body teams up with these good microbes.

Fermented foods are a rich source of probiotics, as they are made by the growth of healthy micro-organisms in optimum conditions, like warm and moist environment. Fermented foods should be included in our diet as they are the most natural and healthiest way for consumption of probiotics.

So, on the whole, for people who don’t know which probiotic foods to take, here’s a small list of some of the common ones:

Fermented milk and milk products:

Fermented milk and its products are loaded with lactic acid bacteria, which are also found in yogurt. Live-cultured yogurt is one of the best known probiotic foods available. And because it comes from milk, we get a dose of animal protein ( about 9 grams per 6- ounce serving), and several other nutrients found in dairy foods, like calcium, vitamin B₂, vitamin B₁₂, potassium and magnesium. Other famous fermented milk product brands in India are Yakult and Dannon.

Miso Soup:

Popular in Japanese restaurants, miso is a tofu and vegetable broth soup, that is made by adding a tablespoon of miso to some hot water, which is low in calories and high on probiotics. It is a healthy and delicious break from the normal canned soup.

Sauerkraut:

It is a probiotic dish made from fermented cabbage or other vegetables. It is extremely rich in healthy live cultures and also reduces allergy symptoms. It is also rich in vitamins B, A, E, C. It is generally eaten as a side dish or with a hot dog.

Kefir:

It is a fermented dairy product and similar to yogurt. It is a combination of goat’s milk and fermented kefir grains. It is also rich in anti-oxidants. It is taken as a flavored or plain over healthy granola fruit, or as a smoothie-like drink.

Kombucha Tea:

It a type of fermented dark tea, that has lots of healthy gut bacteria. It increases your energy, enhances your well-being and also helps to lose weight. It can be tried hot or iced .

Tempeh:

Tempeh is a fermented, probiotic rich food made from soy beans, and is a great substitute for meat or tofu. It is a great source of vitamin B_12.It can be sautéed, baked, or eaten crumbled on salads.

Kimchi:

It is an Asian form of pickled sauerkraut, and is an extremely spicy and sour fermented cabbage, typically served as side dishes in Korea. It is a great source of beta-carotene, calcium, iron, and vitamins A, C, B₁ and B₂, besides beneficial bacteria.

Some really popular natural probiotics found in Indian cuisine are :

Dosa:

Dosa is a very famous South Indian dish which requires a perfect combination of rice and black lentils, in the form of a fermented batter. They have a crispy, savory crepe like texture and the sour kick comes from the lactic acid bacteria formed during the fermentation process. They are very easy on your tummy, even when you are feeling under the weather.

Dhokla:

Dhokla is an essential part of the cuisine of Gujarat, India. It is made by mixing lentil flour with buttermilk or yogurt followed by their fermentation overnight. These are then steamed and served chilled. Dhoklas are very famous and healthy snack in India, specially Gujarat.

Idli:

Idli is a South Indian dish and a popular Indian snack, made by steaming the fermented batter of rice and black lentils. They are served with sambhar or as a part of salad, called idli salad.

If you don’t have access to these foods, then the best natural and easily available probiotic is homemade curd or buttermilk, which is a boon for our digestive system. It should be consumed at least once a day. Remember, we have a large biome of microbes in the gut flora and its very important to maintain a respectful relationship with them.

May 31, 2014
Food For Thought : Boosters and Busters

Ever thought about how food can affect how you feel and behave? Think about thanksgiving, that hearty meal that leaves you as sleepy as a dose of valium. Or think about a cup of mocha latte, there’s nothing like a foamy cup containing 2 caffeine saturated drinks, is there? And when you are feeling low, because of frustrating reasons like you run out of cash or you have exams, you don’t reach out for a bowl of spinach, do u ? You just grab a chocolate, because that is what makes you feel good.

Certain foods have mind-altering effects on you, which is why we crave for different foods in different situations or moods of our life. Some foods make us feel content, calm, happy or boosts our spirits, whereas some foods make us aggressive, sad or lazy.

It is still difficult to classify foods which influence your moods. So here is a simple list of foods that may boost or bust your mood, without filling you out.

Edible pick-ups for boosting your mood:

Berries:

Berries like blueberries, purple- berries, are loaded with vitamin -C, which acts as a great stressbuster. These berries also have anthocyanins, which are a type of antioxidants which uplift your mood and memory functions.

Cottage cheese:

Cottage cheese has tryptophan, which is a sleep inducing amino acid, that relaxes entire body and mind and helps to remove restlessness. You can also find tryptophan in soymilk, tofu and lentils.

Chocolate:

When you put a piece of chocolate in your mouth, it melts on your tongue and you can literally feel stress leave you and bliss greet you. Chocolate is a joy stimulant. Cocoa boosts brain serotonin levels, which acts as an anti-depressant. Chocolates also have a neurotransmitter that temporarily blocks feelings of pain and depression. This is why chocolate has been referred to as the new anti anxiety drug. Also, eating dark chocolate reduces stress hormones specially cortisol. When you do indulge in chocolate for busting your stress, make sure you have 1.4 ounces of it.

Protein:

A high quality source of protein- like organic eggs, a piece of Gouda cheese or almonds- can keep your blood sugar levels at bay along with enhanced energy and mood.

Banana:

Banana has vitamin B, specially B₆and magnesium which soothes the nervous system. It also has dopamine, which is a great mood booster, and induces feelings of happiness in the mind.

Coffee:

Coffee affects our general sense of well-being and improves brain health due to release of a chemical substance called BNDF, which also helps in synthesis of neurons( brain cells).

Fish:

Eating fishes like salmon, tuna, sardines, rainbow trout will provide you omega-3-fatty acids, which are very good for our health, and specially, heart. Omega 3 fatty acids alter brain chemicals, which are linked with mood, like serotonin and dopamine, which decrease depression, aggression and give a feeling of happiness.

Saffron:

Saffron is a spice derived from the flower of saffron crocus. It has long been used in the treatment of PMS symptoms, like mood swings and depression. Now saffron has proved to be a potential anti-depressant , by helping to make the feel-good neurotransmitter serotonin available to the brain.

Coconut:

When you are stressed, the smell of coconut may blunt your adrenaline response, by slowing your heart rate. The scent of coconut lowers our blood pressure and enhances alertness and soothes our response to stress.

Just as foods can uplift your mood, they can also bring it down. Eating a lot of spicy foods can make you mad at little things as they heat up your body. Here’s a list of foods that trigger a negative mood.

Mood busting foods to avoid-

Sugar:

Abnormal sugar intake can lead to fluctuations in blood sugar levels, which can cause mood swings. Sugar causes insulin and leptin resistance and impaired signalling. Sugar also suppresses activity of BNDF, which deteriorates brains health by stopping synthesis of neurons. Also, sugar triggers a chain of chemical reactions which promote chronic inflammation.

Gluten:

Gluten is a protein found in grains like wheat, rye etc. and it negatively impacts mood and brain health. It can promote depression and have detrimental effect on our brain.

Processed foods:

Apart from sugar and gluten, food may also have trans fats, artificial colors, monosodium glutamate (MSG), artificial sweeteners, and synthetic ingredients, which cause irritability and poor mood.The list of potentially mood busting ingredients is a long one.

So basically, the science of food’s effect on mood is based on the changes it can bring to our brain structure(chemically and physiologically), which can lead to altered behavior. To sum up, foods can have immense impact on your brain and body, and having balanced meals with all kinds of nutrients is the best way to support your mental and physical health. But if you are in a bad mood, you should look into your kitchen or fridge for countering it, instead of your medicine box.

May 31, 2014
Midnight Demons : Counter Your Cravings

It is 11:00 p.m. You are watching T.V. Suddenly, a Dominoz commercial appears on the screen with their latest schemes and a sumptuous pizza flashes on the screen, and WHOOOSH…!!! U get severe hunger pangs, and well, you go to the kitchen, search for stock of chocolates, cakes or your favorite cookies to munch on. For most of the people, their midnight Maggi is the ultimate solace for these cravings. Ah, well, the tale doesn’t here. Then, after you satisfy your temptations, you have guilty feelings for consuming those extra calories. But you convince yourself by thinking that, it is just for tonight, and if we’re not meant to have midnight snacks, why is there a light in the fridge? And after coming to senses, you promise yourself to control this craving from next day. And the whole midnight tale repeats itself the following night.

The reasons behind these late night snacking are complex and various and range from boredom, restlessness, insomnia to loneliness, self-denial and nutritional imbalance and the first step towards overcoming a late-night snacking habit is figuring out the reason behind your nocturnal munching.

So here are a few simple steps which can help you control those hunger demons –

Self- talk : Go in front of the mirror and talk to yourself out loud about what you plan to eat, and why, and what you can do instead or how your favorite dress will become tight if you eat this piece of cake.

Aromatherapy : Burning aromatic candles can lower your appetite, but obviously, avoid chocolate and vanilla aromas, as they stimulate chocolate and ice-cream craving. Keep a pack of lavender with you at this time.

Keep only healthy foods at home : This is one of the best ways to stop yourself from gorging on those extra carbs. Bringing healthy snacks like muesli, digestive fibre biscuits etc. at home can help you keep your cravings at bay.

Stay busy : Take up a hobby like knitting, reading, jigsaw puzzle which will help to keep your mind off snacking.

Have a late dinner : Push your dinner back an hour or two and you will find yourself ready for bed before you have a chance to start craving a snack.

Also, here are some diet-friendly midnight snacks that will control self-destructive eating:

Water: Thirst also mimics hunger pangs, so before reaching a box of chocolates next time from your fridge, hydrate yourself with a cup or two of water. If you want something that is more savory to the taste buds, you can flavor it with sliced lemon or lime.

Milk : Milk has tryptophan, a sleep inducing amino acid that helps lull you into a deep sleep. Along with this, milk also provides us with Calcium and Vitamin D which is very good for our bones.

Popcorn : Watching a late night movie? Well popcorn is actually the right snack for you. Not only it is a good source of complex carbs, also is low in calories, in addition to being the fun movie snack.

Nuts : Nuts are a great night time nosh, they regulate blood sugar levels and promote serotonin production in body. So, reaching for a handful of your favorite nuts, which are rich in anti-oxidants is quite beneficial for you.

Craving for snacks in midnight is not a disease in itself, but it does cause obesity- related problems ad can sabotage your weight loss efforts. So as interesting and tasty as consuming these snacks sound, they are not so good for your health.

May 26, 2014
Doctor At Home – Kitchen To The Rescue

Not everybody is fortunate enough to be in a doctor’s family. So what? Each one of you can be a doctor at your home. Well, the kind of doctor I am talking about doesn’t need a medical degree, he/she just needs a kitchen with some of the regular stuff a typical kitchen should have. And having kitchen in your house, is not that big a deal (for those who don’t have it !!)..

Your body can throw you for a loop anytime in your life. The day you have an important presentation to give, you might end up having a sore throat. The delicious sea- food salad you got from an amazing eatery can leave you with a grumbling indigestion. Or , you might overdo it at the gym and may arrive with a stiff neck. You won’t have your doctor or therapist to attend to aches and pains all the time, at your disposal.Here’s the next best thing : all natural, expert recommended ways to treat your ailments quickly, safely and effectively at home.

So, here is a list of surprisingly effective kitchen stuff, which has a totally different use than just satisfying your taste buds.

Nausea

For nausea, frozen ginger chips are a boon. You should first infuse fresh ginger in hot water and then strain and freeze the concoction in ice cube trays. Crush the cubes after a while and suck the icy chips to provide your tummy with a smooth dribble.

Sore Throat

Fresh garlic juice has anti-microbial properties that fight pain-causing bacteria. Mix 6 pressed garlic cloves into a glass of warm water and gargle with the solution. Follow this for 3 days. Warm liquid soothes inflamed tissue.

Cough

Have a square or two of dark chocolate. Chocolate has a compound theobromine which is much more effective than codeine at suppressing coughs that are persistent without exhibiting any side effects like drowsiness and constipation.

Fever

Sipping linden flower tea stimulates the brain to control your temperature, and induces sweating. So add 1 tsp of this dried herb in a cup of water for 15 minutes, and sip it. Drinking this tea 3-4 times a day is really effective.

Burns

Applying aloe-vera gel to the burnt area is very soothing. This anti-inflammatory gel creates a second skin to protect the skin lying underneath, from air, as the exposed skin would otherwise irritate nerve endings.

Cold

Vitamin-C taken before the onset of cold shortens its duration and severity. So cut and squeeze half a lemon in a cup, add boiling water and honey to boost your immunity and to coat painful throat tissues. Sip this concoction 3-4 times a day.

Stained Teeth

Mix a pinch of stain- removing baking soda into a few freshly cut strawberries to make a paste. Apply this mixture to a soft- bristled toothpaste and brush your teeth with it every three to four months. The astringent malic acid in strawberries buffs coffee and red wine stains from the teeth.

Diarrhea

Having bananas cures diarrhea in a few hours. Also, tea made from pomegranate skin helps an upset stomach.

Food Poisoning

If you suspect food poisoning, couple a few pieces of burned toast with black tea. The tannic acid in tea and charcoal in the toast neutralizes the toxins and help you to recover quickly.

A Tough Workout

Drink a bottle of tart cherry juice to repair any damage caused by tiny tearing of tissues and swelling. Tart cherries have anthocyanins, which are antioxidants and has anti- inflammatory properties that help sore muscles recover.

See, it isn’t that tough to be your own doctor, is it? These things work miracles in the treatment of your everyday ailments. And if you don’t have them in your kitchen, then you should definitely clear some space in your refrigerator and kitchen shelves, as these things are pretty important for you.

May 26, 2014
5 Disasters To Ditch : A Step Towards A Healthy You
Most people think of their fridge as a nutritional safety zone, home to minimally- processed foods like fruits and veggies, milk, curd and condiments. But nutrition in the fridge is just confined to veggie box or main shelves. But look around inside the fridge, the door, the chill zone and the freezer, those small shelves, which, ironically, turn into the biggest attraction the moment you open the fridge. And they have the stuff that is the most dangerous. Candy bars, chocolates, mayonnaise, fizzy beverages etc. all these are nothing but calorie factories.

How to get rid of this stuff?

Well, the only way is to dispose them off, by tossing them into a trash can. But the problem here is, what and what not to dispose off. Every food item has a group of ingredients, and catchy captions, which make you think it is healthy, which is why you bought it in the first place. Now what, getting confused? Here’s a short and sweet list of the top 5 worst foods in that refrigerator of yours, and healthy alternatives to these sugar and fat bombs.
1. Worst Staple – White Bread : you may think a loaf of reliable white bread is a harmless vehicle. White bread is made up of refined flour, which is robbed of the protein, key nutrients and bran. Refined grains can be dangerous to your heart besides being lower in protein and fibre than whole wheat bread.
Quick Tip: whole wheat bread/multigrain bread/chapattis.
1. Worst Quick-Fix Side Dish – Frozen French Fries : If you think that having frozen fries and ‘smileys’ is a better alternative for having a healthy serving of potatoes, then you are gravely mistaken. Most frozen potato products are flash fried and contain a higher quantity of fat and salt contents than if you did it yourself. Also, they also help you pack on the pounds faster than you think. And out of all the available frozen fried foods, the worst culprit of weight gain are, ironically, the thinnest potato pieces – French fries..!! Eating one serving of French fries per day results in approximate 1.5 kg weight gain in 4 years. Many of these foods also contain as much as 1000 mg of sodium per serving (which is half your daily intake). No doubt, they are one of the main reasons for cardiovascular diseases all over the world
Quick Tip: make your own French fries. A much better option is to bake them by cutting them into small pieces , dipping them in olive oil, adding a pinch of salt, and keeping them in oven.
1. Worst Condiment – Mayonnaise : Love it or hate it, there’s no denying that mayonnaise is a common staple in fridges. But with 100 calories per tsp, this condiment can turn your typical sandwich into a calorie bomb, no matter how savory it is to your taste buds.
Quick Tip: Mustards are a great alternative to mayonnaise and add a whole new flavor to your snack, but if you really crave that creamy flavor and texture, pesto should be your pick.
1. Worst Spread And Cooking Fat – Butter: one tablespoon of butter contains 100 calories, 8g of saturated fat and 30 mg cholesterol, so it is not hard to see why this could be a diet danger if used too often. Using margarine in its place, isn’t better as well, because it contains cholesterol-raising trans fats. If you sauté your vegetables in butter, the flavor disappears even though you still get the calories.
Quick Tip: Olive oil. This is a healthy substituent to butter, because it contains heart-healthy mono-unsaturated fats that make it a better bet.
1. Worst Beverage – Fizzy Drinks: Your typical can of aerated drinks contains about 140 calories and 10 teaspoons of sugar – not exactly what a thirst quencher should contain. And diet cola isn’t any better, because both of them have been linked to adult metabolic syndrome, which increases your odds for developing heart disease and type 2 diabetes. These are not suitable even for children and teenagers, as they are a big reason for childhood obesity.
Quick Tip: Water/fresh juice/ iced tea. They are healthier and have less sugar and more nutrition.

So, here were some of the worst foods in your fridge that could set you off track and healthy options to stock instead. Passing up these foods, and having the healthy ones instead, can help to prevent many lifestyle diseases like cardiovascular diseases, obesity and type 2 diabetes.

Always remember if you don’t have it, you’re not going to eat it or use it, it is as simple as that.
May 26, 2014
Beating The Heat With Juicy Retreat

Think about sitting at a beach on a hot summer day with an ice-cold beer !! Wonderful, isn’t it? Well, it aches my heart to tell you that this is not a common scenario in tropical countries like India. The sole reason for this is that the summer season here, makes it very difficult for us to beat the scorching heat. And to provide an icing on this cake, we have the super-spicy, oily, and heavy food, which is the signature feature of Indian cuisine, to make us feel even more miserable. This food takes its toll on our appetite, as a result of which we become poor on the ‘health’ front, owing to the indigestion, dehydration and abnormal levels of blood pressure in addition to the skin ailments. Due to this, we try and avoid the consumption of this ‘masale – daar’ food, as many people would like to put it.

In this heat, we aim towards juicy, cool, and refreshing food stuff that are low on calories. Well, for this, the best deal in India is having – fruits. Yes, there’s nothing better than having an ample amount of fruits that are exclusively available in summers , A.K.A. “summer fruits “.

These fruits not only satisfy our sweet tooth, but also hydrate our bodies. They keep us active and energized all day, and most of all, help us beat the summertime sadness.

There’s no need to worry about what are the ‘right’ fruits to target this summer. Just aim for the juicy and refreshing ones, and your job is done. Here are some of the ‘must-have’ ones this summer:

Watermelon

Summers and watermelons..they are just made for each other. Watermelon is an excellent fruit to quench our thirst and to replenish the lost fluids of our body, in addition to keeping us cool and satiated. Watermelons have Vitamin C and beta-carotene, which also protect our skin from sun damage. So, watermelon should never be missing from our lives during the hot summer days.

Mango

How can I not mention the king of fruits here..!! India is a home to 52 varieties of mangoes and ignoring mangoes in summers, is quite impossible here. Enriched with Vitamin A and C , they help to prevent cancer and if present in the forms like smoothies, yogurt, or salads, add a tropical kick to the summer heat.

Berries

These little gems are packed with anti-oxidants and flavonoids which improve our skin’s appearance, structure and texture. Blackberries, blueberries and strawberries, are some of the most famous ones that boost our immunity and have a healing effect on urinary tract infections.

Papaya

In addition to being a natural exfoliating agent for a healthy, glowing skin, papaya is a boon for digestive problems. It cures indigestion and reduces inflammation in the internal body parts, as it is enriched with Vitamin A and C and beta-carotene.

Oranges

Nothing is more rejuvenating than the fresh smell of citrus fruits. Oranges have 80 percent of water and keep us hydrated on the go. They are rich sources of potassium and having a glass of fresh orange juice everyday, keeps us refreshed and gives us plenty of Vitamin C to sustain ourselves throughout the day. So don’t forget to squeeze your way throughout the summers !!

Pineapple

Summers, when they come, bring with them the thoughts of tropical vacations and exotic fruits. Pineapples are one of the most apt fruits for summers as they are a blend of antioxidants, vitamins and enzymes like bromelain, which aid in digestive problems and keep our bodies cool.

Cucumber

It is surely one of the best fruits for healthy and hydrated skin, joints and muscles and immediately boosts up our energy levels. They are loaded with the mineral silica which helps in maintaining connective tissues in a good shape. So this food should definitely be fixed in your daily food habits.

These are some of the fruits that should definitely be included in your ‘summer-bible’ . With the advent of summers, chances of dehydration, indigestion and constipation increase manifold, if the diet we take is not right. Along with this, we should make sure we take adequate amount of fluids, in the form of lemonade, fruit juices and water. Fruits also provide us with roughage which helps in better excretion of undigested wastes.

The best part about these juicy summer fruits are, that if eating raw fruits seems boring and monotonous to you, you can team them up with low fat yogurt or bring them together in a synchronized way with a tinge of lemon juice and dried mango powder (amchoor), black salt or the famous Indian ‘chat masala’ to form sumptuous and enjoyable fruit salads. They can also be blended with cream to make a delicious dessert. If you want to have something a bit heavy, refreshing and healthy, all at the same time, then these fruits can be mixed with milk and ice to form flavored milkshakes and smoothies. Also, fruits can be used to make tarts, crumbles and pie.

There are practically unlimited ways to take in fruits in summers, and surprisingly, almost all the options are good for health. So guys,what are you waiting for? Grab a bag of fruits to rejuvenate yourself this summer and beat the burning heat !!!

May 23, 2014