Good eating habits begin at home

Source :TNN | Apr 18, 2011, 12.00am IST


We suggest five easy ways to get your kid started on healthy alternatives over candies and chips 

How often has your kid suggested that you pick a box of cereals instead of chocolates at the grocery store. Chances are, may be not even once. 


Then it's time, you start to show a new approach toward healthy eating habits and make it sound like good fun. 


Start with this:

l BE A ROLE MODEL : Do not fret over food and make a remark that you are putting on weight because of the meals. Kids do as you do. So, lead by example. Choose nutritious snacks, eat at the dining table, and don't skip meals.

l INVOLVE YOUR CHILD : From the foods you offer, kids get to choose what they will eat or whether to eat at all. Try to involve your kids when you choosing which fruits to get home. Kids like to feel important in home matters. You can tell them to decide on a weekly menu too.

l START THEM YOUNG : Everybody's fussy about food. Not just kids even adults. But it is good to know that food preferences are developed early in life, so you can start by offering variety. You may need to serve a new food on several different occasions for a child to accept it. Don't force a child to eat, but offer a few bites.

l DON'T REWARD WITH FOOD : Food is not love. When foods are used to reward kids and show affection, they may start using food to cope with stress or other emotions. Offer hugs, praise, and attention instead of food treats.

l GET ACTIVE : Limit TV and computer time. With that, you can restrict mindless snacking and encourage activity. Limiting 'screen time' means you'll have more time to be active together. 

The Right Cooking Oil

Source :moneylife :Tanushree Kar

The well-known nutritionist, Anjali Mukherjee has emphasised the use of healthy fats
The well-known nutritionist, Anjali Mukherjee has emphasised the use of healthy fats in her book Healing with Food where she says that since all oils and fats are made up of fatty acids, it is the individual fatty acids that make all the difference to our health.


 Since the average Indian palate is fond of deep-fried foods, it is essential to know the pros and cons of cooking oils and fats to reduce the damage to one’s health.

Cooking oil is defined as purified fat of plant or animal origin, which is liquid at room temperature. Some of the varieties of edible oils are palm oil, olive oil, soybean oil, sunflower, peanut, sesame, mustard and rice bran oil. 


The term ‘vegetable oil’ is, however, used for a blend of a variety of oils based on palm, corn, soybean or sunflower. 


Fats are an essential nutrient in human diet, but an unbalanced diet is not healthy. Nutritionists recommend that less than 10% of a day’s intake of calories should come from saturated fats. Since any oil is rich in calories, one should use them rather sparingly. Cooking oil poses a peculiar problem of its own. 


Though the hydrogenation of cooking oil makes it more stable, a side effect is that it also creates trans fats, which are unhealthy. 

During cooking, even healthy unsaturated fat, like that present in olive oil, sometimes gets converted to trans fat. Unlike other fats, trans fat is neither required nor beneficial for health. Eating trans fats increases the risk of coronary heart disease. 


Trans fat from partially hydrogenated oil is generally considered more of a health risk than those occurring naturally. Trans fats occur naturally in small quantities in meat and dairy products. There are two types of oil available in food stores -- refined and unrefined. Refined oil is usually bland and extremely light in colour and considered safe for deep frying. Unrefined oils are processed by cold- pressed and expeller-pressed methods.


 Unrefined oils may have a strong flavour, but they definitely have a higher nutritional value. Unrefined oil should preferably be used for sautéing and not for deep frying.

When buying oil, it is necessary to read the labels carefully to see the expiry date. Oils and fats are susceptible to rancidity because as oils and fats age, they get oxidised. Rancid oils are not only bad in taste but are also unhealthy and toxic. 


So what is the proper way to store oil? Three conditions accelerate the oxidation of fats: exposure to heat, oxygen and light. Oils should be stored in cool conditions and sealed so that they are not exposed to air. 


Once opened, some oils, like olive oil, should be stored in the refrigerator. How long oil can be prevented from turning rancid depends on the storage conditions. Sunflower is an excellent all-purpose oil. It remains fresh for a longer time because of its high resistance to rancidity.

Olive oil is a monounsaturated oil extracted from ripe olives. The colour of the oil ranges from light amber to green and sometimes it is extremely strong in flavour. Olive oil is graded according to its degree of acidity and the process used to extract it. 

Olive oil which is labelled ‘virgin’ is cold-pressed, a process using no heat or chemicals and containing low levels of acidity. Olive oil labelled ‘pure’ uses heat or chemicals to process olive residue from subsequent pressings. 


Cold-pressed olive oil is superior to the refined variety. Oil from the first pressing is called virgin olive oil and is the most flavourful. ‘Pure’ olive oil or that which is labelled just ‘olive oil’ may be a combination of cold- pressed and refined and is suitable for cooking. -

Noni Or Nani What's In A Name?

Source :money Life:Vikram Shantal



It is a delicious irony hearing desi dudes blabber about Noni, which happens to be the Hawaiian name of a Mumbai tree called Morinda.

At first, we thought we’d misheard the Bharatiya folk, which had turned ‘Nani’ into ‘Noni’. But when they started soliciting money for starting Noni plantations in rural Maharashtra, we were sure that globalisation was truly rolling. 


Of course, it’s taken 20 years for it to reach Mumbai from the West. In the past 20 years, Noni has been hyped as one of the most important medicinal plants of ancient Pacific Island cultures, commonly known as Kura or Noni (Morinda citrifolia in Latin).

Be also warned that much of the propaganda, which has carried the plant into products outside the Pacific Islands, has been driven by a single publication of Ralph M Heinicke in 1985 and his subsequent campaign to popularise Noni for a wide range of indications including cancer treatment. 

Sad to say, recent reviews of the history of Noni’s scientific analysis have revealed that there is probably lots of exaggeration in the claims being made for its products.


 Also, these claims are not always consistent with traditional patterns of usage among Pacific Islanders. Furthermore, little effort has been made to test the hypotheses of the effectiveness of its actual traditional remedies, with the research instead being conducted apparently on recently developed remedies. Meanwhile, the prospect of earning greenbacks in extortionate numbers has, in recent years, led to commercial farming of the trees with little regard to their genetic diversity or efficacy.


More on Morinda

Apart from the extensive use of all its parts in local herbal medicine, what made the great Morinda more famous in the traditional cultures of India and South-East Asia was the reddish purple and brown dye produced from its bark. 


Thus, Morinda is responsible for the characteristic burnished amber-golden hue of authentic batik paintings. 


The tree was widely cultivated for this purpose. In fact, Morinda belongs to a genus of shrubs, trees and vines that are pantropical in their distribution with about 80 species. One of the distinctive adaptations of Morinda citrifolia seems to be its ability to colonise new islands and terrains.


 The plant grows well on sandy or rocky shores. Apart from saline conditions, it can also withstand drought. The fruits are edible - your correspondent recently had them on Devil’s Island, Australia. But they don’t have an appealing taste or aroma. That explains why, only in times of famine were the locals willing to eat them! - Vikram Shantal


Shrooming, Shalom and Soma 

Most people tend to think of mushrooms in either/or terms, which means they are either edible or poisonous. But there’s a third category: hallucinogenic.


 Of the thousands of different species of mushrooms, around 200 are hallucinogenic. Some contain the psychoactive alkaloid, psilocybin. Others contain a different set of alkaloids such as muscimol, which have long been used in shamanic rites of Eurasian people. The third group contains ergoline alkaloids, from which LSD is derived.


 They’re collectively known as shrooms and people who are fond of shrooms are called, you guessed it, shroomers (the word which entered the online edition of the Oxford English Dictionary last year). Additionally, shroomers believe that the magic mushrooms are a gift of God to humankind, to make us better, happier and caring.


 Recent research has validated what shroomers have been saying ever since the banker-turned-scholar R Gordon Wasson put forward the theory that the divine plant of the Aryans called Soma was actually the magic mushroom: a US government-supported study carried out at Johns Hopkins University has shown that volunteers who took psychedelic mushrooms went into altered states of mystical consciousness. And many of them were reported lasting positive personality changes. - V. S.

Benefits Of Tea

Source :Money life :Tanushree Kar

Tea has many healthy properties. Tanushree Kar describes some of them

Whether cutting chai or full cup – an average Indian consumes about five cups of tea per day; so it might be a good idea to talk about the health benefits of tea. Tea is the most commonly consumed beverage in the world after water.

 Whether it is black, green, or red (oolong) tea, they all contain polyphenols which give tea its antioxidant properties. 

Antioxidants help protect our bodies from free radical damage. Indeed, tea ranks higher than many fruits and vegetables in the oxygen radical absorbance capacity score that measures antioxidant levels of foods. 

The more processing tea leaves undergo, the darker they turn. Green tea is the least processed tea – the leaves are simply steamed quickly. 

Black and red teas are partially dried, crushed and fermented. Regardless of the processing method, all teas contain polyphenols. Numerous studies have demonstrated the anti-cancer properties of polyphenols. Some studies, indeed, have suggested that tea’s polyphenols may reduce the risk of gastric, oesophageal and skin cancers, if one consumes four to six cups daily.

 Other laboratory studies have shown that tea has the capacity to lower stress hormone levels. According to a study published in the journal Psychopharmacology drinking black tea helps in recovering more quickly from life’s stresses. The study showed that 50 minutes after a high-stress event, subjects who drank four cups of black tea per day for a four-week period experienced less stress compared to people who did not drink tea at all.
 
Apart from polyphenols, tea also contains other ingredients that are beneficial to one’s health. These include (amino acid unique to tea), vitamins, minerals and methylxanthinen.

 These are components of the sources of tea’s healthy properties. They are known to help fight against mutagenic agents, delay aging, fight high blood pressure, fight against viral and bacterial infections, and improve the functions of the digestive and excretory systems. Hence, by drinking four cups of tea a day, you can reap the numerous curative and preventive benefits of tea.

There is no evidence that tea consumption is harmful to health. However, some research suggests that tea can impair the body’s ability to absorb iron from food, meaning that people at risk of anaemia should avoid drinking tea around meal times.

Tea is a healthy beverage offering many benefits if you can skip adding milk and sugar. German researchers have found that the relaxing effect of a few cups of ordinary black tea on the arteries is almost completely wiped out when milk is added to it. Healthy benefits of tea drinking are most clearly seen in East Asia, where one normally drinks tea without milk. You must learn to brew your tea for at least three to five minutes to bring out the beneficial polyphenols. Brewing brings out the aroma of tea, especially if it is of the leafy Darjeeling variety.

Some researchers also suggest that the microwave oven may destroy some of the antioxidants present in tea. Lower temperatures will draw antioxidants out from tea leaves, while high temperatures will destroy them. The temperature of boiling water is 212 degrees Fahrenheit or 100 degrees Celsius. 

Microwaves generate much higher temperature. Boiling tea on the stove is also a bad idea. That makes high temperature last too long. The best method is to just take a ceramic tea-pot, put the tea leaves in it, pour the boiling water on the leaves, cover the pot, let it brew for three minutes, stir the contents, strain and pour it into a cup.

 The chai from pavement tea stalls in India, where the chaiwallah does his acrobatic act with the long handled spoon, ladling the tea to make an outrageously sweet, milky, frothy concoction, may possibly not have any benefits. But one cannot deny the pleasure people on the wooden bench feel when they sip from tiny clay cups or from thick glasses. One can hardly forget the immortal scene in the movie Shri 420 – the pouring rain, the black umbrella, Raj Kapoor and Nargis under it and the chaiwallah with his kettle.

Go Nuts.....

DR. PREETAISH KAUL

source :Dr Preetaish Kaul :NXg:the hindu: 7-04-2011

You are at a party and want to watch your weight and health. However when the appetisers are served you notice nothing looks healthy. The next thing you know, you go ahead and eat those decorative little morsels and blow your eating plan. Stop! You just passed up one of the healthiest foods you could eat. Those little delicious nuts in that bowl across the room are chock full of nutrition. They will improve your cardiovascular health; hold cancer prevention properties and help you lose weight. It’s hard to believe but it’s true!

Wise choices

For 24-year-old Natasha (name changed), going to parties and eating her favourite food was no more worrisome. The idea that something from nuts may actually help weight control seems a little counter-intuitive at first; bearing in mind the reputation nuts have for being both fatty and fattening. Nuts are a nutrient-packed, healthy ‘primal’ food, and something that experience shows that satisfy the appetite and prevent overeating at meal time. High in proteins, unsaturated fats may aid in weight loss and other disease-fighting properties.

What’s do nuts have that is heart healthy? Nuts are an intensely fatty food, with about 80 per cent of the calories they offer coming from fat. But bear in mind that the types of oils found in nuts such as almonds, cashews, walnuts is predominantly the healthy monounsaturated and polyunsaturated type.Researchers found that people who eat nuts regularly have lower risk of heart disease. In 1998, a study conducted by the Harvard School of Public Health found that women who ate nuts less than four times a week were 40 per cent less likely to die of heart disease. Further, potential heart health benefits of nuts were also found among men. In 2002, the Physician’s Health Study found that men who consumed nuts two or more times per week had reduced risk of sudden cardiac death.

Nuts are calorically dense

Fifteen cashews, for instance, deliver 180 kcal! On top of that, it is very tough not to overeat these tasty snacks. Ideally, you should use nuts as a substitute for saturated fats, such as those found in meats, eggs and dairy products. Nuts should be consumed in moderation. Nuts served over salads or pastas will add crunch and flavour. There are many ways to consume nuts and save calories, all benefiting from them without the weight gain.

Weight loss is not the only benefit

Walnuts are rich in omega-3 fatty acids. This means that they also fight heart disease and possibly arthritis. Vitamin E is found in significant amounts in most nuts. Vitamin E helps lower LDL cholesterol, which is also beneficial to your heart. Also seeds are a fantastic source of folic acid. Despite this, many are still wary of eating nuts on account of their highly calorific nature and reputation for widening the waistline.

Eating nuts doesn’t increase weight

It seems too good to be true. You can eat something delicious that is extremely high in fat and yet not gain weight… and may even lose weight? How does that work? Nuts are not usually included in low-fat diets, but studies show that many people find it very difficult to follow a low-fat diet consistently. Allowing a moderate level of fat (as much as 35 per cent) in your diet and getting much of it through nuts may actually increase your chances of losing weight and also give you some heart-health benefits.Instead of eating unhealthy saturated fats, try substituting a handful of nuts. The best approach is to reap the health benefits of eating nuts but not add excessive calories to your daily intake. So instead of simply adding nuts to your diet, eat them in replacement of foods that are high in saturated fats and limit your intake of these tasty treats Next time you feel like indulging, go for whole, raw, unsalted nuts, and don’t feel guilty about it!

Heart-healthy

Unsaturated fats: It’s not entirely clear why, but it’s thought that the “good” fats in nuts — both monounsaturated and polyunsaturated fats — lower bad cholesterol levels.

Omega-3 fatty acids: Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids

Fibre: All nuts contain fibre, which helps lower your cholesterol. Fibre also makes you feel full, so you eat less. Fibre is also thought to play a role in preventing diabetes.

Vitamin E: Vitamin E may help stop the development of plaques in your arteries, which can narrow them. Plaque development in your arteries can lead to chest pain, coronary artery disease or a heart attack.

Plant sterols: Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added to products like orange juice for additional health benefits, but sterols occur naturally in nuts.

Nutty facts

• Nuts make you feel full fast. They induce a feeling of being satiated and satisfy your appetite.
• The satiety feeling of nuts consumption leads to less food ingestion in subsequent meals.
• Nutrients contained in nuts are incompletely digested and absorbed — particularly whole nuts — so many of their potential calories just pass through your body as waste.