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!