I had not heard of whole grains and their importance in the daily diet until recently. Ignorant me! I guiltily realized that brown colored bread and whole grain brown bread are not one and the same. Once I knew this, my eyes automatically started scanning for whole grain labels in the food stores. Yes, they are expensive. But they are healthy too. Again, to confuse me there was the Whole Grain Stamp on products which certified that the products were either 100% whole grain or at least half or part of it is whole grain.

Whole Grain Foods

The present era we live in constitute people of both extremes. Those who are very health conscious and those who do not “give a damn” to health or wealth. The health consciousness in the younger generation contributed to a new sect in the society called Non-vegetarian turned Vegetarians. And this sect of people follow a very balanced diet devoid of meat, fish and perhaps eggs. The whole grain consciousness also jumped in to the picture without delay.

Whole gain is unrefined grain with its bran, germ and endosperm unremoved. It contains a lot of dietary fiber, complex carbohydrates, minerals like magnesium, selenium, manganese and phosphorus, protein, antioxidants and vitamins B6, Vitamin E and Niacin. Because of its high nutrient content it is preferred over refined grains. Whole Grain foods refer to food products which have whole grain as their primary ingredient.

Whole Grain Vs Refined Grains

Refined grains are whole grains deprived of their thousands of natural nutrients and health benefits. For example, wheat loses 17 of its vital nutrients once it gets processed. Whole grains have zero fat,( only healthy fats) and no cholesterol . If you can eat three servings of whole grain a day it can certainly help you to lose weight and be healthy. Whole-grain foods are a good source of both soluble and insoluble dietary fiber. Consumption of soluble fiber has been proven to reduce blood cholesterol levels and the risk of heart disease. Insoluble dietary fiber helps to prevent gastrointestinal disorder, bowel regularity (constipation and diverticulitis) and certain types of cancer. Whole grains contain Lignin fibers which may reduce the risk of colon and breast cancer.

Whole grains are rich in fiber. This makes them chewy and helps to keep your stomach full for a longer duration. Thus they can control hunger and help with weight management and obesity. Antioxidants are key deterrents to health problems like heart disease, cancer, cataract and so on. Whole grains also help to prevent aging and immune deficiencies with their range of dietary minerals. Studies prove that whole grain rich diet in the older age also minimizes the onset of metabolic syndrome leading to obesity and cardiovascular problems.

Most refined grains are enriched with B vitamins and iron after refining. But go for the “enriched” label on the pack for maximum nutrition.

Whole Grains You Can Choose From

1. 1. Whole wheat contains folic acid, Vitamin E and other minerals like magnesium, potassium, phosphorus, selenium manganese and zinc. A whole wheat rich diet can improve your muscular energy and strength, reduce the effect of stress and help to improve the body reflexes. Whole wheat, the most ancient and popular grain also contributes to strengthen the immune system, prevent heart disease, ease out constipation. It can easily replace white flour in baked products and be a healthy part of your daily meal.
   2. Steel Cut Oats or oat groats make you a full breakfast until your lunch. They are very low in calories and rich in fiber. They also contain protein,fiber, magnesium, zinc, and vitamin E.  Oats is great for people with cholesterol and diabetes and is a good weight loss diet. Add oats to baked foods, cookies and to green salads.
   3. Hulled Barley contains lot of fiber and minerals phosphorous, copper, manganese and selenium. Replace the other grains with hulled barley but all the while remember that it takes a little longer for it to get cooked.
   4. Brown rice is more healthy, chewy and nutty than its white counter part. It contains 3.5:1 ratio of fiber than white rice. It is good for your heart health. Make stir-fries and curries or add it to pilafs, salads or desserts with brown rice.
   5. Corn, a popular diet in North and South America are cooked in different ways (grilled, caked etc).
   6. Millets are again high in B vitamins and minerals. The ground millets are added in flat breads, used in porridge and soups and form good base for patties and the like.
   7. A dessert after a course of 6 whole grain meals, Quinoa. It is a sweet grain with a nutty flavor rich in protein and calcium. Ideal for pilaf and side dishes, Quinoa can be a comrade to those with migraine headaches, diabetes and atherosclerosis.

-Aparna K V

“Never say a lie”

“Finish your home work in time”

“Obey your parents”

“Never touch chocolates”

These were some of the initial lessons which I learned as a small kid. If there is a book of eternal truths which every mom would pass on to her children, it would definitely have lessons on the above statements. However I would differ in this trend, to a slight but significant extent. The difference lies in the perception about eating chocolates. I would not deny the sweetness of indulging in chocolates.

Chocolates spoil the teeth and are bad for the overall health. This is a myth and no more a reality. There are millions of research papers which reveal the benefits of chocolates. The cavity causing problems associated with these are not account of the cocoa but the sugar mixed with it. This sugar when taken in form of ice creams, puddings, cakes, juices, beverages and candies are equally bad for the teeth as chocolates. Here we do need to understand that the risk of having cavities in the teeth increases on consuming sugar rich edibles and treats. However this can be avoided by brushing and cleansing or at least flossing the teeth after the treat. Hence the habit of cleaning the mouth well after relishing desserts is to be propagated and developed rather than inhibiting kids to munch chocolates.

Some benefits of chocolates which would encourage more moms to take my stand are:

1. Chocolates have antioxidants. Consequently they destroy the free radicals and hinder the oxidization of lipids into the body.
2. Chocolate has cocoa butter to a certain degree and these aids in salvaging the exhausted elasticity in the body.
3. Cacao, the main ingredient of chocolate, has antibacterial agents that combat tooth decay. So if you are eating dark chocolate with more cacao you can perhaps be rest assured that the sugar content wont do as much harm as in the lighter chocolate.
4. The cocoa butter in chocolate has oleic acid, a mono-unsaturated fat which may possibly increase good cholesterol. Chocolate has stearic acid, a neutral fat which doesn’t increase bad cholesterol
5. The aroma of chocolate may augment theta brain waves, giving rise to relaxation. Chocolate has phenyl ethylamine, a docile mood elevator. The carbohydrates in chocolate increase serotonin concentrations in the brain leading to a feeling of happiness
6. In addition to these traits, chocolate functions as a remarkable medicine for depression. Many advocate that individuals eat a chocolate any time he or she feels like consuming it. One can actually spend one’s time in an exceedingly attractive manner and stop thinking about all the tribulations of life when one savors tasty chocolate.
7. The stimulants caffeine and bromine are present in cacao in such little amounts that they don’t result in nervous excitability.
8. Contrary to popular perception studies confirm that chocolate is not a contributing factor in acne.
9. Dark chocolate has plant phenols which lower blood pressure.

What is the best time to eat chocolates to minimize the ills of sugar and maximize the benefits of chocolate?

According to one school of thought, it is better to eat chocolates before food, as later when you eat food, all the stickiness will be washed down and the pearlies will be cleared off the sticky residue completely.

So keep munching chocolates, the right way.

Tags: Ayurvedic, homeopathic, diabetes, medicine, weight loss

Health tips this Summer

Summer is the time we all plan a change. Kids have their vacation for more than a month, we avail earned leaves, go for family outings, are eager to fulfill our long commitments to our near and dears and so on. However, the strong sun’s rays can play a roller coaster ride with our plans if we don’t take the following into consideration.

1. Drink minimum ten glasses of water a day and don’t wait till you are thirsty. Due to faster body metabolism and heat, more water is excreted out of the body which needs to be replenished with electrolytes like glucose. Most of us wait till we are thirsty to drink water or any other liquid. This is a wrong practice till the time our body realizes that we are thirsty, the body is already dehydrated and it is already late for the water to be replenished.
2. Avoid carbonated liquids as they contain preservatives, added colors and flavors.

Moreover the thirst is rarely quenched with these carbonated beverages.

1. Avoid moving out between noon and two P.M when the sun’s rays are at it’s peak and ultraviolet rays can harm maximum. Even during other hours, a sun screen with an SPF of 15 is indispensable on the skin.
2. The eyes need protection from the sun too. Good sunglasses with protection against UV rays is important. Don’t judge the glasses with it’s color. There is a film on the lens which avoids penetration of UV rays. A bigger frame would do wonders by offering better protection from UV rays.
3. Rose water can act as a coolant for the eyes when they are over tired or are watering or itching due to heat.
4. Many allergens increase in the environment during summers. Hence the nourishment should be adequate through the food we eat so that good supplements of zinc, vitamins and other minerals which act as antioxidants are supplied to the body. Vitamin B, C , E and carotenoids all boost the immune system to fight the allergens.
5. Eat smartly by avoiding fried , salty and junk food. Get dequate quantities of balanced diet. While traveling or during picnics substitute snacks and junk food with fresh fruits and vegetables.
6. Use an air conditioner if possible during