Benefits of Walking

Hi Friends! Mid of the week & missing your daily routine of exercise. Add a twist start walking, it is the simplest of all to add to your routine.

The benefits of walking can be listed as below:
1. Improved cardiovascular & lung fitness.
2. Better management of hypertension, high cholesterol, joint & muscular pain, stiffness, and diabetes
3. Reduce body fat
4. Increased muscle strength
5. Strong bones & improved balance

These are the health benefits which should be on your mind while planning for that walk. Well other than that the benefits which can be mentioned are available to everyone, and best there is no cost for this exercise. It is also good for beginners, no pain which is generally associated with work out. It does not give you results in a week but the long term effects are worth noticing.

When you walk 30 mins a day your body becomes active & it really does not pose any health risk. You can make walking a part of your life easily & add it to your routine. The time of the day doesn't make any difference on the amount of calories burnt.

Walk 10000 steps a day & you will keep your heart fit. Wear a pedometer while walking to count your steps, this will help you motivate. Be comfortable while walking, whether you run or walk the same distance you lose the same amount of calories. Only when you walk you take more time to cover the distance. Once you become comfortable while walking, you can increase the intensity by walking uphill, walking longer, increase the speed etc.

To enjoy walking the footwear you wear has to be perfect else it can give you blisters or sores, comfortable shoes are a must. What else we can do to increase our pleasure while walking is simple like listening to music, walking with friends, taking your pets for a walk. Go explore new places while walking, make your walk more interesting. If you want to stick near your residence, take rounds around your complex. You will not get this comfort with any other form of exercise.

So, friends how about a walk right now. Because there is no correct or right time to start. Start early to be healthy. Thanks!

Diabetes & Foot Care

Hi Friends! We know that diabetes is becoming a very common disease in the society today, and high blood sugar levels over time start affecting the various organs of the body. Trying to throw some light over one of the common problems faced by patients of diabetes mellitus which is foot problems. Diabetes is responsible for ailments related to kidney, nerves, eyes, blood vessels etc. Immunity is also affected in most cases of these patients. Commonly foot problems are seen in patients which is due to damage to the blood vessels & walking and other physical activities can create abnormal pressure on the skin, bones & muscles. Normal sweat secretion & lubrication of the foot is reduced under diabetic conditions finally leading to foot sores.

Because of a weak immune system the healing process is affected in patients. The wounds can lead to bacterial infections of skin, muscle, tissues etc. These wounds take turn into gangrene, the slow absorption of antibiotics is affected due to poor flow of blood to these parts of the body. People with diabetes should take extra care of foot.

• You should learn to examine your foot regularly to recognize early signs of diabetic foot problems.
• Monitor your blood sugar levels regularly and try to remain within the target range.
• Wash your feet regularly & dry them carefully.
• Apply moisturizer to your feet to avoid drying & cracking of skin.
• Do not let your shoes trouble you. Wear right shoes of correct size, blisters & burns in foot can be a serious problem.
• Poor circulation of blood can cause troubles so wiggle your foot & legs in intervals of 5 mins.
• Do not use extra hot or cold water or therapy on your foot. It can cause trauma & can lead to internal damages without your knowledge.
• Do not smoke. tobacco can cause damage to the blood vessels of your feet. The damage can interfere with your healing process.
• Trim your toenail carefully avoiding any cuts etc. Do it with a nail clipper & not scissors for safety. If you are unable to do it ask your family members.
• Avoid tripping, remove all obstacles which might be a reason for hurting yourself. Also avoid walking on uneven grounds to be safe.

These are a few tips every diabetes patient should follow for foot care. If anyone in your family suffering from diabetes, ensure they know about foot care. Enjoy a safe & happy day. Be Healthy!!

A Vegan Recipe: Aloo Posto

Hi Friends! A vegan recipe to start the week, it is a loved Bengali recipe. It is made of potato which might make you feel that how it can be healthy. But to bring to your notice potatoes are rich with dietary fiber, Vitamin C, Vitamin B-6, Iron, Magnesium, & Potassium. Also they provide phosphorus, niacin, folate, choline & zinc. They have high carbohydrate content but no fats & cholesterol and to add you can reduce the calorie content in a potato by boiling the same & rest assured you will benefit from this food.

Aloo Posto

Ingredients:

Potato: 4 boiled (medium)

Chili: 3-4

Panch Phoron: 2 teaspoons (This is an equal mix of fenugreek seed, nigella seed, cumin seed, mustard seed, fennel seed)

Posto or Khuskhus: 1/2 cup (Poppy seeds)

Turmeric: 1/2 teaspoon

Salt to taste

Mustard oil or Soyabean oil: 1 tablespoon

Preparation:

1. Soak the Khuskhus in some water for 2-3 hours. Then grind the same with a little salt & 2 chilies. Keep the paste aside.

2. Cut the potato into small cubes.

3. Heat the oil in the frying pan. Add the panch phoron & slit chilies to oil.

4. Add the potato, and stir it for a minute or two. Add the khuskhus paste to the same.

5. Mix it well, check the salt and adjust. Add the turmeric as well. Let it stand a bit keep stirring till it becomes dry.

This is a simple recipe & a favorite amongst Bengalis. Do let me know how you find the recipe.

Thanks!

Healthy Egg Recipe

Eggs are a yummy way to fill your tummy. You can have eggs in lots & lots of ways, I will write about one such easy ways today friends. Enjoy it this weekend with family & friends.

Today's recipe is Baked Egg Muffins its yummy, healthy, low calorie & a great snack:

Ingredients for 6-8 muffins:
Eggs: 4
Bell pepper: 1 (choose a color of your choice, I go for a green)
Tomato: 1 small
Monterey White Mushrooms: 4-6 pieces
Shredded Low fat Cheddar cheese: 1/2 cup
Oregano Seasoning
Basil seasoning
Salt to taste
Black pepper
Baking powder: 1/4 teaspoon
Olive oil to grease

Preparation:
1. The mushrooms whenever eaten should be only after blanching, so take the mushrooms & blanch it with hot water & a bit of salt added. It helps to reduce gastronomic effects.
2. Cut the tomato, bell pepper & the blanched mushroom into small pieces, & keep it aside.
3. In a clean bowl add the eggs & add the oregano, basil seasonings, salt & black pepper. After it is mixed well add the baking powder and beat well so that no lumps are formed.
4. Take the silicon baking sheet or tin with muffin moulds and grease it with olive oil, the muffin will have 3 layers when you eat. So at first we have to pour a little of the egg mix in all the moulds for the bottom layer.
5. Next we have to add the veggies for the middle layer. Save some tomato cubes for the top. Sprikle a layer of cheese over this.
6. Pour the rest of the egg mix on the top of this. Ensure that the moulds are not filled completely else while baking your mix will spill over.
7. Top all your muffins with tomato cubes.
8. Bake it for 15-20 mins on a preheated oven at 350 F or 180 C. Insert a knife to check whether it comes out clean. And we are done.

I swear to love this recipe for the breakfast or even a snack in the evening. It is simple & filling and the colorful combination of red yellow & green from the different ingredients makes it look great. Hope you like this recipe... do let me know how you like it. Tell me your variations too. Thanks!

Can't Sleep?

Hi Friends! Do you feel drowsy during the day even after an 8 hour sleep. Not able to feel refreshed in the morning or can't sleep at night these might be symptoms of insomnia. Though insomnia may not be the only kind of sleep disorder it may be a warning for other problems. The symptoms vary from person to person as mentioned above or many others like not able to sleep at night or waking up many times at night or not able to sleep after waking up once.

Insomnia is a complex condition usually due to number of factors. You need to figure out the cause which disturbs your sleep. Your treatment can be tailored only after you know the cause. Some of the causes can be stress, depression, medication which can affect sleep, trauma, environment etc. Also certain other sleep disorders sleep apnea, narcolepsy & restless legs syndrome can lead to insomnia. Anxiety & Depression are are the two most common causes of chronic insomnia.

Some natural remedies which help you have a good night sleep:

1. Melatonin is a hormone which is responsible for the sleep/wake cycle. It causes drowsiness, lowers the body temperature & puts the body to sleep mode. Calcium & Magnesium have a role in the making of melatonin by the brain. So drinking a warm glass of milk at night helps you sleep better. Also Calcium & Magnesium can be taken in synthetic form in tablets. Also good sources of Magnesium include green leafy vegetable, wheat germ, pumpkin seeds etc.

2. Have bed time snacks to avoid sleep disturbance due to hunger. If hungry at night it can wake you up at night, but also a food with high glycemic index can keep you awake at night. Such food causes insulin & blood glucose to spike up and causes anxiety. Such foods should be avoided at night. Food high in fiber & low in glycemic index will keep you full and also avoid any anxiety.

3. Tryptophan an amino acid in milk & poultry is known to induce the production of serotonin. Foods rich in tryptophan have shown help in better sleep cycle due to serotonin which is known to calm our senses & prevents depression.

4. Tea has L-Theanine which is an amino acid (a higher percentage presence in Green Tea), which helps reduce heart rate & improves immune responses to stress. It induces the brain to secrete hormones which relaxes the body.

5. Lavender oil is a cheap, non-toxic way to slip peacefully into a good sleep. It has shown good effects in patients with problems of insomnia. Valerian root also has the same effects and used from ancient times to treat insomnia.

Hope these remedies will help you overcome from sleep disorders. Sleeping right is a key to a happy & successful life. Have a sleep like a baby. Thank!!

Foods Good for Organs they Look Like

Hi Friends! An interesting topic today, you may say God showed us a way for us to know food that are good for us. And research has proven the fact that the foods are great for the human organs they resemble.

Beans & Kidney

Both the name & the shape resemble the kidney of human beings. Kidney beans provide vitamins & minerals essential for health. They are rich in magnesium & potassium which help prevent kidney stones. Also are superstore for fibers help digestion & prevents constipation.

Walnut & the Brain

Look at the walnut, you will see a small brain, left & right hemisphere cerebrum & cerebellum, also the nut is protected by the hard shell just like the boney skull. They are also nicknamed the brain food. Walnuts are a very good vegan source of Omega-3 fatty acids. It helps the lubrication of the brain & keeps everything flowing properly.

Oranges & other citrus fruits & the breast

Grapefruits, oranges, lemons have a structure similar to the female breast. They have powerful limonoids which inhibit cancer development in lab animals & also in female breasts. This is just not a coincidence.

Tomato & Heart

A cross section of the tomato has four sections just like our heart, & red like our heart. Lycopene in tomato has been associated with healthy heart. It has shown a reduced risk of cardiovascular diseases by 33% in both men & women. Olive oil & avocado added to tomatoes can help absorption of lycopene in our body.

Ginger & stomach

Ginger looks like our stomach, and no doubt it has an excellent digestive agent. Gingerol is responsible for the pungent scent & taste, is an excellent phytochemical has ability to prevent nausea & vomiting.

Celery & Bones

Celery stalk look like the human bone & specially target bone health. The presence of silicon in these foods help a strong foundation to the bones. Bones are 23% Sodium & the same composition is in celery.

Carrot & Cornea of the eye

We all have known for the benefits of the carrot for the human eyes. A slice of carrot resembles the cornea of the eye. Beta-carotene which produces the bright orange color in carrots are responsible for reducing cataract. They are also known to improve the blood flow to the eyes.

Now isn't this great... look at the shape of a fruit or vegetable and can know what the benefits of the same are. I believe it is an excellent way of nature to teach us what is good for us. Enjoy your day & have a great day ahead. Thanks!

Turmeric: Benefits for health

Hi Friends! Turmeric as we all know is a root used for spice in a curry, gives a bright yellow color & has a warm & bitter taste. It has been known to our sages & saints in ancient times & they have described it for medicinal use. The health benefits are associated to curcumin the main ingredient responsible. The studies conducted with high level of this compound which is present in much lesser quantities in actual diet. Taking it with black pepper has shown increased absorption of curcumin in the bloodstream.

The benefits of turmeric can be listed as follows:

1. Anti-inflammatory agent: Inflammation is a way of fighting foreign invaders & also has a role in repairing damage. But chronic inflammation has been studied to be cause of many diseases like cancers, neurodegenerative disorders and artherosclerosis. Curcumin helps fight these conditions as it helps fight agents associated with these.

2. Antioxidant: It is also a powerful antioxidant it helps fight the free radicals present in the body which are responsible for damaging the DNA, proteins etc. It can be a reason for different diseases like cancers caused due to mutation & other neurological disorders.

3. Liver related diseases: Research has shown positive results on chronic liver damages. The antioxidant & anti-inflammatory action of turmeric is helpful in these actions. It has shown results in reversing cirrhosis.

4. Heart diseases: Blood pressure, blood clotting, heart attack & stroke have been seen to be affected by the endothelial dysfucntion. Endothelium is the lining of the blood vessels. Curcumin has shown to improve the function of this lining. Alongwith this the antioxidant property is important for proper functioning of the heart.

5. Depression: As stated in my previous posts depression is a psychotic condition which is related to the functioning of the brain. Turmeric has shown proven results in improving the cognitive abilities & memory. Turmeric also boosts the neurotransmitter serotonin & dopamine.

6. Anti-ageing: As it is a powerful antioxidant & anti-inflammatory agent can play a major role in anti-ageing. It is a derived function of many factors in which oxidation & inflammation plays a major role.

7. Weight Loss: It is a weight loss agent as one of the major reason for obesity & related diseases is presence of macrophages in fat tissues. These cause inflammation in organs like heart, islets of pancreas and also increases insulin resistance.

Turmeric is an ancient healer and being used in the Indian society for century. I have listed only some of the benefits from this root. There are other benefits also of this root which are known to many, in case you want to know more please tell me I can make another post about the other common uses. Thanks!

Avoid These Three Things

Hi Friends! I have not spoken about things which you should not do to stay healthy till date, but today I thought to blame three things which are causing troubles in our lives. All three of them start with the letter 'S', SUGAR, SALT & SATURATED FATS. After reading the names you can think why, though by avoiding I do not mean remove them from your diet, you just have to reduce or replace your options. They all are

As we all know Sugar is a culprit for high blood sugar levels or type-2 diabetes (not the only reason), reducing intake of sugar can help reduce the risks. Sugar is not only high in calories but also its glycemic index is high and mind you the refining of sugar uses various chemicals in the process which are harmful for the body. It is advisable to avoid sugar and use natural sweetening agents like organic honey, real maple syrup, xylitol, sorbitol, stevia etc. Though across countries in the Indian subcontinent jaggery (gud) considered as a safe option for diabetic patients but it is not. It is equally bad for your health, please consider this before using jaggery. Actually the food we eat has some or the other form of carbohydrate which breaks down to glucose to provide us energy. Now all the glucose may not be used by the body so it remains in our bloodstream and might convert to triglycerides which are stored around your waist. Sugar is not an essential item to our diet for this reason, in fact it is a bad guy. Reduce your sugar intake to avoid weight gain, weak immune system & of course diabetes.

If talked about salt, all know the chronic effects of excess salt in food like hypertension, cardiovascular diseases, edema (water retention) & stomach cancer due to the presence of Sodium. Salt is nothing but Sodium Chloride (NaCl) , the free ions of salt Na+ & Cl- are both required by the body in small amounts for proper functioning of the body. Muscle cramps, dizziness or electrolyte disturbance symptoms can be seen in people with salt imbalance. How to limit your intake of salt? Avoid packaged & processed foods, as they contain high amounts of sodium content & you cannot control your intake. Cook with less salt, avoid adding table salt during meals.

Now the last food saturated fat contains only triglycerides which are saturated fatty acids. Animal fats like butter, ghee, fatty meats, cheese etc. and plant fats like coconut oil, cottonseed oil, palm kernel oil are example of foods with high saturated fatty acid content. They are cause of many diseases which can be deadly like cardiovascular diseases by blocking the arteries and differesnt cancers like breast, colorectal, prostrate & ovarian cancers. These fats should be removed from the diet & should be replaced by monounsaturated fats like soya oil, olive oil, sesame oil etc.

Friends these small changes in our lifestyle can be a life changing event. I remember an old saying "Health is Wealth" so without health there is no fun in living. Have a great day... Thanks!

Sprouted Mung Snack

Hi Friends! I will write about a snack for the evening which can be easy & healthy for you.
It is a snack from sprouted Mung (a green lentil pic below). It is an Indian lentil which is packed with nutrients potassium, magnesium, folate, Vitamin B6 & fiber. Magnesium helps in muscle repair& control stress. Potassium is known to maintain the Sodium Potassium pump & lower the blood pressure. For pregnant women Vitamin B6 & folate are important nutrients for child growth. Unlike the black beans they are very small in size and do not need to be cooked before eating. Also being a vegan option can be enjoyed by everyone.

Ingredients:
Mung Beans: 1 cup
Tomato: 1 large
Onion: 1 large
Raw Mango: 1 small
Chilies: 2
Cilantro or Corriander: Few Springs
Pomegranate Seeds: Few
Lemon: 1
Cumin Seeds: 1 teaspoon
Corriander seeds: 1 teaspoon
Black Pepper powder: 1/2 teaspoon
Olive Oil: 1 teaspoon
Salt as per taste

Preparation:
1. Soak the Moong Beans overnight in little water, they will swell up. Drain the water & refrigerate in the morning, by evening you will see them sprouting.
2. Add the cumin seeds & corriander seeds to a heated empty pan. When it starts to change color take it off the burner, grind it to get the powder. It will have an excellent aroma.
3. Chop the Onion, tomato, mango & Chili. Mix them well with the sprouted beans.
4. Add the cumin-corriander powder, black pepper & salt and mix well.
5. Now add the olive oil & lemon juice to the mix.
6. Your tempting snack is ready to eat. Garnish it with chopped cilantro leaves & pomegranate seeds

Isn't this easy! An amazing low calorie snack for the evening great for health with a tangy flavor of raw mango. It is good for patients with diabetes, heart diseases & pregnant women. You can also make your own additions to it by adding sprouted black bengal grams or yogurt if you consume dairy products.
Thanks to all!

Heart Healthy Food

Hi Friends! Heart diseases are the no.1 killer across the world. The foods which help us keep our heart in good should be in our diet & today my topic will be the same. The risk of heart attacks & strokes (cardiovascular diseases) can be reduced by healthy eating & healthy living. Find the below list to make a difference in your diet.

Nuts: They are a source of plant Omega-3 fatty acids, mono & poly unsaturated fatty acids favorable for the heart, magnesium, Vitamin E, phytosterols, which prove an excellent combination for the heart, especially walnuts & almonds.

Salmon or Other Fatty Fish: The most important source of Omega-3 fatty acids. They also have good amount of folate & Niacin & have shown excellent food to keep your heart healthy.

Black or Kidney Beans:  They are a source of healthy protein without unhealthy fats. They are also rich in Vitamin B complex, niacin, calcium & soluble fiber. They help fight diabetes as well which has shown a big role in connection to cardiovascular diseases.

Tofu: Soy products like Tofu & soy milk are excellent source of protein & have no unhealthy fats. They are rich sources of polyunsaturated fats, potassium, niacin, folate, & magnesium. It also reduces blood pressure & LDL levels.

Broccoli & Spinach: They are high in dietary fibers which help cleanse your system. Other nutrients like Vitamin A, B complex, Vitamin C magnesium, potassium & calcium make it a power packed food for salads & veggies.

Red Bell Peppers: They are rich in Vitamin C, Vitamin B complex, betacarotene & lutein along with folate, potassium & fiber, also tasty to add in your veggies & salads.

Oranges & other citrus fruits: These fruits are rich source of Vitamin C which is a super antioxidant in fighting free radicals in the body responsible for damage. Also they have Beta-cryptoxanthins, beta & alpha carotenes & lutein and folate, potassium & fiber.

Tomatoes: Mentioned in my previous posts as well, they are rich in potassium healthy for blood pressure levels. Vitamin C, Alpha & Beta Carotene lycopene, lutein, folate & fiber are the other nutrients present in tomatoes like citrus fruits. Due to their low calories & sugar level they are a very good source of dietary nutrients.

Papaya: They are rich in a variety of Vitamins & minerals. They contain Vitamin C & E, beta carotene, lutein & beta cryptoxanthin, calcium, magnesium & potassium. High in soluble fiber as well makes it an excellent choice for heart patients.

Tea: It is rich in catechin & flavonols (antioxidants), a much preferred beverage in Asian countries. It helps reduce the risk of heart attack & stroke by around 20% as suggested in research.

Oatmeal: High in soluble fiber which help in fighting cholesterol. They also are a source of calcium, folate, niacin, magnesium & potassium. Other whole grain meals are also considered to be great foods for heart health.

Extra Virgin Olive Oil: Olives both green & black are great for health & a source of good fat for the body. The presence of Monounsaturated fats which help reduce blood cholesterol & blood sugar levels.

Pomegranates: Numerous antioxidants like polyphenols & anthocyanins have shown to help improved flow of blood to the heart. It helps prevent the stiffening of arteries.

Dark Chocolates: My favorite addition to the list as usual high in antioxidants have been known to fight bad cholesterol in the body with the help of flavonoids present. This can only be seen in chocolates with content of 60-70% minimum  cocoa & not milk chocolates.

Water: Last but not the least water, it helps your system by acting as a cleaning agent. Drinking lots of water helps you excrete toxins from the body.

Eat Healthy & Stay Happy! Thank You Friends...

Foods for Depression

Hi Friends! First of all thank you all for providing continuous support.
This post is in continuation to my previous post on Deal with Depression. I would list down some foods which have been linked to help fight depression. In research it has been shown that diet has an important role to play in fighting depression.
Before writing about foods which have a good effect I would like to write particularly about sweets or sugary confectionery. Mind you this has a very negative effect on your mood, due to spikes in blood sugar level which is directly related to the functioning of the brain. Please ensure to avoid this food from the list.

Now coming to foods which will help you overcome depression:

1. Dark Chocolates: They are not only great into fight excess kilos you put on but also the antioxidants polyphenols & flavonols which help fight high blood pressure & makes you calmer. This has shown improved results in fighting depression.

2. Poultry: Poultry meat like chicken & turkey are high in tryptophan an amino acid which helps increase the production of Serotonin production. This chemical is a feel good chemical your body produces naturally.

3. Fatty Fish: As we all know they are rich of Omega-3 fatty acids which help fight heart disease & reduces inflammation, it also fights depression by inducing Serotonin levels by the brain. A partial study has proved that it helps the movement of serotonin across cells. Fishes like Tuna, Salmon, Cod, Hilsa are best in the category, other fishes like rohu, catla are good but the level of Omega-3 fatty acids might be lower & vary from each species.

4. Walnuts: They are source of monounsaturated fatty acids as well as proteins like other nuts. Along with this walnuts is the only source of Omega-3 from plant sources & has a similar effect on the serotonin as mentioned above.

5. Whole Grain: They are complex carbohydrates which helps fight depression. They help the moods improve quickly & are good for serotonin secretion by the body. This is also good for controlling the blood sugar levels. So whole wheat, whole pasta, oatmeal etc. are good choice of food for this case.

Diet is an important factor for fighting depression and you are asked to take special care for your diet. Hope the above article will help you make & your close ones make good choices for diet. Thank You!

Have a Safe Holi

Hi Friends!! Wish you all a very Happy Holi in advance. Holi is a festival of colors & a tradition we love to indulge in, follow some pre & post tips to have a safe Holi.

1. Colors: Use organic colors instead of chemical colors as they can cause severe irritation on the skin & have been associated with carcinogenic effects. If allergic to dust & pollution avoid playing with dry colors as they enter your lungs & cause allergic problems.

2. Cover your body: You cannot choose what your neighbor & friends buy for Holi , you can still be exposed to chemicals. Wear clothes which cover you the most. Additionally oil your body & hair to minimize the contact with colors. Use a lip balm to keep your lips soft. Avoid make-up as these colors might have unwanted reaction with the make-up. Apply thick coating of nail lacquer to avoid multi-colored nails. :)

3. Wear glasses or goggles: Do not wear contact lenses as they do not protect your eyes from any irritation rather might increase any irritate on contact with any irritant. Wear glasses or goggles instead to avoid chemical contact with eyes.

4. After playing Holi: Instead of using soap to clean your face use a cleanser to avoid drying up of the skin. Use a mild shampoo to wash your hair, if still colors don't go, oil at night wash your hair the next day.

Have a Happy & Safe Holi! Enjoy Friends!!

Deal with Depression

Hi Friends! We live in a fast paced world today & if we do not run equally fast we tend to lose the race. With amazing technology revolution we have made our lives easy. But in this rat race we have lost one important thing in our life happiness & peace. We have so much in our head that we do not have space for happiness. There are times of ups & downs in our lives but if you are constantly feeling low & not feeling to do anything it is a sign of depression. It makes life very difficult to deal with, you don't find any interest in anything around you, even things which matter to you do not make you happy. Things can get better with help, we need to understand what it is, why it happens & how to overcome it.

What is Depression?

We hear in day-to-day conversation about people being depressed, though literally they just might be sad about something. Sadness & depression are not one and the same. A person might not be sad if depressed, there are different feelings experienced by different individuals which can be from sadness, hollowness, emptiness, apathy, anger, aggression, or restlessness. It is a psychiatric syndrome which eats up your happiness & interest towards life. It makes your life look pathetic without any sense of relief. The symptoms can vary like insomnia or oversleeping, hopeless & helpless, things seem impossible or difficult to do, you don't find interest in things you loved, either you lose appetite or eat without stopping, you find small things irritable, and become more short tempered or aggressive. Also there are tendencies of suicide as you don't find any reason to live.

What causes Depression?

The causes of depression may vary from life events to genetics. The some commonly understood causes of depression can be:

Past life events like problems in family, physical or sexual abuse, unequal treatment by parents, neglect which can cause troubles in later life. 

Events like job loss, divorce, death in family, emotional troubles & also sometimes happy events like new relationship, new job. Isolation from society or family.

Certain medications have shown negative effects on depression & taking such medication should be done under supervision of medical practitioners only.

Prolonged illness like diabetes, chronic pain, sleep apnea, cancer etc can trigger depression.

Genetic inheritance can increase the risk of depression, it has been seen as a complex function of genes.

Substance abuse like drugs & alcohol are a large percentage.

How to Overcome Depression or Treatment?

Seek Professional Help: There are effective treatments like therapy and medication which can help you recover, and it is important to understand the options & seek help as this is a medical condition and you might not recover from it naturally.

Talk to Trusted People: These people know you & understand you, they will lend a listening ear. Share your feelings with them, they might not be able to help but you will have a strong support system.

Join Support groups: There might be many like you who are suffering from depression this will help you with advice from each other & experience from each other. It will help reduce your feeling of isolation.

Start Healthy changes: Eat healthy & opt for regular exercise in your routine. Make conscious efforts to reduce stress & challenge negative thinking.

Build Relationships: This will help you cope up adverse situations, it will allow an outlet of emotions. Socializing will help you come out of the shell you had built around you. To balance emotional balance is one key to overcome depression.

Life is very beautiful enjoy it & do not wait for things to change & stand up for yourself and make the changes yourself. Do not neglect yourself while doing other things because you are important.

Thanks alot!!

Chickpeas or Bengal Gram

Hi Friends! As promised my today's topic is related to the benefits associated with chickpeas or bengal gram commonly eaten across India. It is a great source of vegan protein & also gluten-free.
Let's list it down:

1. Weight Loss: It is an important ingredient of the weight loss diet. It has a low glycemic index makes it digested slowly thus while consuming a chickpea preparation will keep you full for longer & control your appetite. Apart from it has high fiber content thus makes the bile to be forced out & prevent constipation.

2. Diabetes: This is a high fiber diet & as well a low GI food of around 28-31 which makes the digestion slow & release of sugar is delayed people with insulin resistance, hypoglycemia, diabetes are benefited by this. Also as it is gluten-free it is better for digestion.

3. Heart & Blood Health: It has high potassium content which is necessary for keeping blood pressure under control. Alongwith this it has fibers, Vitamin C, & Vitamin B-6 content which makes ita n excellent food for the heart. It also doesn't have any cholesterol. Also the fibers present help clean your system of cholesterol in the blood reducing risk of heart stroke. And in addition to this it contains iron which is important for you to prevent anemia, especially menstruating women & pregnant women are greatly benefited.

4. Bone health: The presence of micro-nutrients makes it important for bone health also. Calcium & phosphorus balance is required for the building of bone minerals, whereas manganese, zinc & iron play crucial role in formation of collagen. Vitamin K has been proved to improve the absorption of calcium & improving proteins of bone matrix. Lesser intake of Vit K has shown higher risk of bone fractures.

5. Cancers: Selenium is present in chickpeas has shown role in liver enzyme function & reduces inflammation & growth rate of tumors. Also it has folates which are known for good DNA health and protects from mutations. Also a compound called saponin is present in chickpeas which prevents cancer cells to grow & multiply throughout the body. Additionally Vitamin C is a powerful antioxidant which fight against free radical damage.

You can see how power packed a bowl of chickpeas or chhole is. Including it in the daily diet is a very good option, or you can have atleast 2-3 times a week. Enjoy it in salads, curries etc.
Hope you had a good insight on the health benefits. Thanks!

Healthy Vegan Snack: Chickpea or Chhole Chaat

Hi Friends! We find it very difficult to think of a healthy evening snack. Most of us find it very difficult to find healthy options for evening snacks & finally eat some unwanted calories like a cake, chips, mixtures etc. Today I will write a simple vegan snack, tasty & healthy.

Indie-Chickpea Trailmix (Chhole chat)

Ingredients
Chickpea (Chhole): 1 cup
Onion: 1 large
Tomato: 1
Cucumber: 1
Corriander or Cilantro leaves: few springs
Green chili: 1
Lemon juice: 2 teaspoons
Red chili powder: 1/4 teaspoon
Black Pepper: 1/2 teaspoon
Sweet tamarind sauce: 1 tablespoon
Dried mango powder (Amchur): 1/2 teaspoon
Dried Pomegranate powder (Anardana): 1/4 teaspoon
Salt as per taste
Ginger: 5-6 thin pieces for garnishing

Preparation:
1. Wash & Soak the chickpeas overnight in water 12 hrs, you will see the chickpeas swell up. Pressure cook them in the morning till soft in the same water so that all nutrients remain intact, add a little bit of salt while doing so. Leave it to cool.
2. Chop the onion, tomato, cucumber, chili finely & make a mix. Mix it well with the cooled chickpeas and add the lemon juice as well.
3. Add the spices black pepper, red pepper, amchur, anardana and salt with the already made chickpea mix.
4. Now your Indie trail mix is ready. Now you just need to garnish it with the tamarind sauce, Cilantro leaves, Ginger pieces. It will be a lip smacking snack for the evening.

Chickpeas are great source of vegan protein, gluten free with a low Glycemic index so excellent for diabetic patients as well. Await a complete article on health benefits of chickpea or bengal gram. Please let me know your suggestions to this. Thanks!

Some More Tips to Lose Weight

Hi Friends! Welcome back after the weekend. Hope you all had a great one. I want to start your week with maintaining weight or losing unwanted weight. Again these are just a few simple tips which are not very difficult to follow. This is in continuation to my previous post 10 tips to lose weight

1. Work out in short intervals: If you walk for 10 min in 4 slots a day rather than walking 40 min at one shot you will have a better workout. This will ensure that the calories you take are burnt out at regular interval & does not let it add up. Also the hunger you feel after a long work out will also not be there.

2. Ditch the juice, rather have the fruit: This will help you to avoid the calories added from the sugar added to the drinks & also the fruit has fibers which help your digestive system.

3. Do not eat till you are hungry: You must have seen that kids are very choosy & avoid food at times, this is the natural instinct of the human body which we tend to lose as we grow up. We eat at regular intervals whether hungry or not. We eat any time if we are sad stressed or anything else. This is the reason why we put on extra calories.

4. Drink Water before meals: It will suppress your appetite so you will restrict your eating. This will also count your calories & eventually weight loss on your way.

5. Take your Multivitamins regularly: It has been seen that a regular dose of multivitamins help you maintain weight & helps reduce your appetite when on a weight loss plan. This has been proved in research taken place.

I hope this would help you plan your week ahead well. Friends these points are the things which can be followed very easily. If these points are there on your mind you can follow them more consciously. Our motive is to live a normal life & remain healthy. Enjoy your day friends!