Posts Tagged ‘vegetables’

Get….Set…. & “EAT”

Today one “fat loss” client of mine saw me finishing my  fruit and nuts oatmeal breakfast and said, “Radhika you can afford eating all this and eating every 2 hrs but I can’t. My reply was “Of course you can &  as a matter of fact everyone can.”

Switching from 2-3 big meals a day to 5-6 small meals a day can help improve your digestion, since the stomach now has the time to digest the food properly as quantity has gone down. Just like we can work better when we have 1 or 2 projects at hand. We all know what happens when our boss dumps 5 files on our desk at 5:30 pm right as we are getting ready to call it a day at work right!!!!!!! Too much load= too much stress=poor performance. So eating smaller portions lets the stomach perform at its optimum level.

Choosing to have 5-6 smaller meals a day also helps balance your metabolism. Remember hearing about BMR at your gym or weight loss clinic????  Slow metabolism= more fat, fast metabolism= less fat stores but steady metabolism= controlled/ideal/desired body weight.

Consume healthy, fresh and natural foods in these meals and add 2 -3 substantial snacks  as part of this 5-6 meals a day plan. Fresh fruits including banana, chiku, mango; nuts like almonds, walnuts, peanuts, cashews; natural cheese ; organic whole eggs ; fresh veggies including avocado; home-made ghee and curd are all part of the healthy diet plan and definitely need to be included in your diet.

Plan your meals in advance so you do not get stressed about it all.

All the best 🙂

Choose healthy, be healthy, look gorgeous and feel spectacular 😉

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Cabbage- A baggage of health benefits

 

Apart from being my personal favourite, “Cabbage” is a delicious vegetable belonging to the “Brassica family” of the plant kingdom. The cabbage family is one of the most important vegetable family known for its nutritional benefits and cancer fighting ability.

Cabbage is known to be an excellent cleanser and is highly valued for its alkaline salts as well as mineral and vitamin contents. It is a good source of calcium, magnesium, potassium, vitamin C, vitamin K, beta-carotene and little of the eye healthy carotenoids, lutein and zeaxanthin. Cabbage also provides good amount of fiber. One cup of cooked cabbage give almost 4 g of fiber(Bowden, 2007). So many nutritional things packed in such a low-calorie food. Now, that’s why i call it “The baggage of health benefits.”

 Cabbage is also shown to possess antibacterial powers thus putting it in the class of antibiotic foods. In several different test tube studies cabbage is shown to destroy a variety of bacteria including H.Pylori bacteria, which is considered to be a cause of stomach ulcers. According to the naturopathic professionals, raw cabbage juice is used in such condition. The juice of cabbage is also known to be used beneficially in other health conditions like bladder infection and obstructive jaundice (Bakhru,2007).

Cabbage was valued in ancient Rome as a cancer cure. According to an author and researcher Laurie Deutsh Mozian, M.S., R.D., researchers came to know about cabbage’s quality of keeping breast cancer at bay after observing the diets of women living in Eastern European countries. They observed that these women were much less likely to develop breast cancer compared to the American women and the analysis of  the East European women diet revealed a high intake of cabbage and the analysis of cabbage showed that the candidate for this positive effect were the phytochemicals present in cabbage known as “indoles” (Bowden,2007,pp28, Bakhru, 2007). Years of research now show that these indoles alter the metabolism of estrogen in a favourable way, one that is likely to reduce the risk of cancer (Bowden,2007).

The cancer fighting ability of cabbage does not stop at indoles. Cabbage contains numerous other phytochemicals, anti-cancer and antioxidant compounds. All these compounds are shown by several researches to speed up the metabolism of Oestrogen which is shown to help prevent breast cancer and suppress the growth of polyps, a prelude to colon cancer. According to several studies, eating cabbage more then once a week has shown to cut men’s colon cancer odds by up to 66 % and eating as little as 2 tablespoons of cooked cabbage daily is said to protect against stomach cancer (Bakhru,2007,pp 79,80).

The red or purple variety of cabbage is a good source of anthocyanins, the pigment molecules that give blueberries the blue color and red cabbage the red color. Apart from providing beautiful colors to our fruits and vegetables, these guys act as powerful antioxidants. In one study these anthocyanins were found to protect animals against the damage produced by a known toxin. The antioxidant ability of anthocyanins to fight against free radicals is shown to make them powerful weapons against cardiovascular diseases. Anthocyanins are also known for their anti-inflammatory effects (Bowden,2007).

Although there are so many benefits found in cabbage, there are certain things to keep in mind. Cabbage is shown to rapidly lose its value through the process of cooking, even when done conservatively. Cooking is also shown to destroy some antioxidants, anti-cancer and estrogenic compounds, particularly indoles. For this reason, experts recommend including cabbage in vegetable salads, rarely cooking it and throughly chewing the raw or cooked cabbage (Bakhru, 2007).

WORD OF CAUTION:

Members of the cabbage family contain “goitrogens“. These are naturally occurring substances that may interfere with the function of the thyroid gland. Experts recommend people with hypothyroidism to consume this family of vegetables in moderation. In the absence of thyroid problems, there is no research indicating that intake of goitrogenic foods will have any negative impact on health (Bowden,2007, pp 29)

 

 ** The above information is for educational purposes only. There is absolutely no intension to diagnose, prevent, treat or cure any health problems or diseases. Consult your doctor for specific medical advice, diagnosis and treatment, advice on diet, herb and exercise.** 

References: 

1.Bakhru, H.K. (2007). Healing through natural foods. Mumbai, India: Jaico publishing house.

2. Bowden, J, Ph.D., C.N.S, (2007). The 150 Healthiest Foods on Earth, Beverly,M.A.: Fair Winds Press.

A note on “LEFTOVERS”

Today eating leftovers and packaged meals seems to be the most convenient option for all. Everyone  complains about  not having enough time to cook daily. Lets sit back and give this statement a thought.  Think about how much time we spend each day to look good and presentable? Can we all manage our time little carefully to invest some time in  cooking fresh meals daily?

According to the Vedic philosophy our mind is considered to be the essence of food. The foods that we eat affect our emotions and can create a predisposition for both psychological as well as physical disorders (Frawley,2008).

In order to talk about left overs let me first explain two important Ayurvedic terms, Prana and Ama.

Prana: Prana means”energy of life”. This vital energy is also presents in vegetables and fruits as well as the air that we breathe. Eating fresh vegetables and fruits provide immediate energy boost. Ayurvedic wisdom recommends cutting the fresh vegetables right before cooking. According to ayurveda, pre-cut vegetables have already lost some of the prana (Frawley,2008; Maharishi Ayurveda website).

Ama: This Ayurvedic term basically means accumulated toxins in the body. One name for all the “bad” stuff that clogs your system. According to Ayurveda, ama is produced because of poor digestion, overeating or irregular eating routines. Experts recommend following exercise if you want to see your ama – Go to the mirror, stick out your tongue and take a good look at it. If you see your tongue coated with white, sticky substance, then that is “AMA” (Sharma,Mishra, Meade,2002).

Now to Leftovers:

According to ayurveda, leftovers as well as frozen and packaged foods provide less nourishment for the body and are harder to digest thus they create “ama” in the body. Leftovers lose  their vitality and thus become harder to digest and  accumulate toxins in the body (Maharishi Ayurveda website, Sharma,Mishra, Meade,2002).

So, i hope this will give you all enough reasons to try and take out some time to cook at least one fresh meal daily. Afterall, we are in charge of our well-being. According to Upanishads- “As is a man’s will, so is his action, as is his action, so he becomes.” (BRIHADARANYAKA UPANISHAD V.4.5). A more common saying is “You are what you eat”. Also remember- “Eat to live,not live to eat.”

** The above information is for educational purposes only. There is absolutely no intension to diagnose, prevent, treat or cure any health problems or diseases. Consult your doctor for specific medical advice, diagnosis and treatment, advice on diet, herb and exercise.**

References:

1.Sharma, H., Mishra, R.K., & Meade, J.G. (2002). The Answer To Cancer. New York: Select books, Inc

2. Frawley,D (2008). Ayurvedic Healing. A Complete Guide. Delhi: Motilal Banarsidass Publishers.

3. Dr. Lad, V (2005). Ayurveda- The Science of Self-Healing. Delhi: Motilal Banarsidass Publishers.

4. http://www.mapi.com/ayurveda_health_care/newsletters/ayurvedic_detox_diet.html

5. http://mapi.com/newsletters/maharishi_ayurveda/july_2008/ways_to_feel_energized_by_food.html