Immunity boosting – Amla Drink

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Immunity boosting – Amla Detox Drink

  • Author: Rajeshwaree Jadeja
  • Prep Time: 3 min
  • Cook Time: 12 min
  • Total Time: 15 minutes
  • Yield: 15 min 1x

Description

Refresh yourself with this rejuvenating Indian beverage – the Hibiscus and Amla Detox Drink, packed with the goodness of hibiscus petals and amla. Hibiscus petals offer potential health benefits due to their antioxidant properties, potentially supporting heart health. With low calories and sugars, this drink is not only refreshing and hydrating but also offers potential detoxifying effects.


Scale

Ingredients

Dried amla pieces/ Indian Gooseberry (1 tablespoon)
Dried/Fresh hibiscus petals (2-3)
Honey (1 tablespoon)
2 cups water
Fresh mint leaves for garnishing
Ice cubes


Instructions

1. Bring 2 cups of water to a boil in a saucepan.
2. Add dried hibiscus petals and dried amla pieces to the boiling water. Turn off the heat and let them steep for 10-15 minutes.
3. Strain the hibiscus and amla infusion to remove the petals and amla pieces.
4. Optionally, sweeten the warm infusion with a teaspoon of honey or a natural sweetener, and mix well.
5. Allow the infusion to cool to room temperature, then refrigerate until cold.
6. Fill glasses with ice cubes and pour the chilled Hibiscus and Amla Detox Drink into them.
7. Garnish with fresh mint leaves for a refreshing touch.



Nutrition

  • Serving Size: 1
  • Calories: ~10-15 kcal
  • Carbohydrates: ~2-3g

Keywords: Immunity boosting recipe, Amla drink, Detox drink

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Asthama 1

Asthma – Causes, symptoms and dietary guidelines

Asthma is a common disease worldwide. It affects approximately 26 million persons in the United States. Asthma is a lung disease that can cause breathing problems during someone’s lifetime. An individual with asthma has a little swelling or inflammation inside the airways, with or without symptoms.

A hand holding an inhaler
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What happens when you have asthma?

A healthy airway is clear with no swelling inside it. There is no extra mucus and the air moves freely. Asthma can cause changes within the airway, all of which narrows the opening. It makes breathing difficult. The lungs react to things that may not bother other people. These are known as triggers which could be anything for example dust, smoke, pollen, etc.

Comparison of healthy lung and Asthmatic lung illustration
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Three main changes can happen in your lungs:-

  1. Swelling and inflammation: Firstly, the airways get swollen and irritated, which narrows them down making it hard for air to flow through.
  2. Extra mucus production: It clogs the airways, making the opening even smaller.
  3. Muscle tightening: The third change that can happen with asthma is the tightening of the muscles that surround your airways, called bronchoconstriction. This reduces the opening even more.

When someone with asthma comes in contact with an asthma trigger such as dust, tobacco smoke, or even when laughing, any one or all three of the airway changes can happen. This is known as an asthma attack, or episode. All of these changes contribute to the narrowing of the airways which makes it hard to breathe.

Signs and Symptoms

  • Shortness of breath
  • Cough
  • Chest tightness or pain
  • Wheezing (a whistling sound when you breathe)
  • Difficulty in breathing.
Illnesses infographic poster with cartoon boy character suffering from different symptoms with medication and editable text vector illustration
Image by macrovector from Freepik

Causes

  • Airborne allergens, such as pollen, dust mites, mold spores, pet dander or particles of cockroach waste
  • Respiratory infections, such as the common cold
  • Physical activity
  • Cold air
  • Air pollutants and irritants, such as smoke
  • Strong emotions and stress

Role of diet in managing Asthma

A well balanced diet keeps the mind and body healthy. Eating right foods can support our immune system and improve our health. Risk of asthma can be lowered by including higher amount of vitamin C, and E, beta-carotene, flavonoids, magnesium, selenium, and omega-3 fatty acids in the diet.

Vitamin D plays an important role in boosting immune system responses and helps to reduce airway inflammation. Adults and children with asthma attacks usually have low levels of vitamin D

Food sources of vitamin D include: fortified milk, salmon, orange juice and eggs.

Vitamin E contains a chemical compound called tocopherol. It may decrease the risk of some asthma symptoms like coughing or wheezing.

Sources of vitamin E include: almonds, raw seeds, Swiss chard, mustard greens, kale, broccoli and hazelnuts.

Preparing plant-based food for managing asthma
Image by Rawpixel.com from Freepik

Dietary guidelines for Asthma

  • Benefits of plant based diet: – They’re a good source of antioxidants such as beta carotene and vitamins C and E. It may help in reducing lung swelling and irritation caused by cell-damaging chemicals known as free radicals. Plant-based diets are also high in fiber. Fiber promotes a healthy gut microbiome, which plays a role in immune responses and airway diseases. The antioxidants and flavnoids in plant has a positive effect on treatment of symptoms.
  • Avoid sulphites: – Sulphites can increase asthma symptoms in some people. Suphites are used in wine, dried fruits, pickles, fresh and frozen shrimp, etc. as preservatives. It can give off sulphur dioxide that can irritate the lungs.
  • Avoid food that causes gas: – Avoid foods that cause gas or bloating, because it often make breathing more difficult. This may cause chest tightness and trigger asthma flare ups.
    Foods to avoid include: beans, carbonated drinks, onions, garlic and fried foods.
  • Avoid high fat foods: – Consumption of saturated fat, and low fiber intake can increase airway inflammation and lung function in asthma patients.

Obesity and Asthma

An obese man on a weighing scale. Relation between asthma and obesity
Image by Chanwity281 from Freepik

According to one of the papers published by American Journal of Respiratory and Critical Care Medicine, obesity is an important risk factor for asthma in children and adults. Obese persons BMI value is higher than or equals to 30. Adults who are obese tend to have more severe asthma than lean adults. The chances of their hospitalization are 4-6 % more than those of people who are not overweight.

Maintaining a healthy body weight can reduce the risk for asthma and help with managing symptoms. Including healthy food choices in diet and remaining active helps in maintaining a healthy weight. Avoid high calorie and ultra-processed food items. Avoid unhealthy snacks and include more fruits and vegetables.

Obesity is seen with low circulating vitamin D levels. Vitamin D deficiency might be a risk factor for the development of both obesity and asthma.

Food restrictions and allergies differs from person to person. A single food or vitamin will cannot supply all the nutrients that are required. A diet with a variety of vitamins and nutrients that keep our minds and bodies healthy.

Hence, it is important to consult your doctor or nutritionist before making any big changes to your diet.

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Ayurvedic Miracle Tea – CCF tea

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Ayurvedic Miracle Tea – CCF tea

  • Author: Mubarra
  • Prep Time: 1 minutes
  • Cook Time: 5 minutes
  • Total Time: 6 minutes
  • Yield: 1-2 glasses 1x
  • Category: Detox
  • Cuisine: Indian
  • Diet: Diabetic

Description

If you want to digest and detox, look no further than this Ayurvedic concoction of CCF tea. It is a classic combination of 3 culinary spices (Cumin, Coriander and Fennel seeds) which aids in the absorption and assimilation of nutrients and provides detoxifying effects.

Let’s look at the individual benefits of each of these seeds to understand the magic of this tea further

Cumin seeds

  1. Stimulates Metabolism
  2. Relives congestion
  3. Soothes inflamed Mucous membranes
  4. Reduces flatulence
  5. Improves elimination of toxins

Coriander seeds

  1. Improves digestion and relieves gas
  2. Calms muscle spasms
  3. Helps with Urinary or digestive tract issues

Fennel seeds

  1. Prevents cramping
  2. Promotes breast milk production, Mental alertness and fat burning
  3. Alleviates gas and indigestion

 


Scale

Ingredients

  • ½ teaspoon cumin seeds
  • ½ teaspoon coriander seeds
  • ½ teaspoon fennel seeds
  • 45 cups water

 


Instructions

  1. Boil water in a stainless steel vessel
  2. Add the seeds.
  3. Allow the tea to boil for 5 to 10 minutes, depending on the preferred strength.
  4. Strain out the seeds, place them in an insulated thermos, and sip them throughout the day.
  5. Make sure to consume warm and prepare it fresh on a daily basis.

Keywords: Detox, Digestion and gut health, weight loss, anti-inflammatory

 

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Jowar Vegetable Khichdi

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Jowar Vegetable Khichdi – One pot dish

  • Author: Mubarra
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 minutes
  • Yield: 1
  • Cuisine: Indian
  • Diet: Diabetic

Description

Jowar vegetable khichdi is an example of a one-dish meal or one-pot dish which consists of dietary fibre, water and nutrients such as carbohydrates, proteins, fats, vitamins and minerals.

It is a balanced meal as it provides an adequate amount of all the essential nutrients needed for healthy growth and activity.

Jowar vegetable khichdi is also a low GI (Glycemic index) and low GL (Glycemic load) dish. it is best suited for those diagnosed with Diabetes as it can help reduce the average blood glucose levels and also prevent Diabetes-related complications.


Ingredients

Jowar grits :  30g

Moong dhal : 10g

Onion : 10g

Beans : 10g

Peas : 3g

Tomato : 5g

Palak : 5g

Broccoli : 5g

Capsicum : 5g

Curry leaves : 3

Green chilli : 2g 

Mustard seeds : 1g

Cumin seeds : 1g

Ghee : 5 ml




Instructions

  • Roast the Jowar grits for 3-5min in medium flame and keep aside.
  • Heat oil and add mustard, cumin seeds and dry chilli. Once the seeds start to splutter, cook till they turn golden.
  • Next add the onions, green chillies, and curry leaves. Cook till the onions turn translucent.
  • Then, add the tomatoes and salt, and cook till the tomatoes turn mushy, for about 3~4 minutes.
  • And then add all remaining vegetables  (broccoli, capsicum, palak, beans, peas) along with  the moong dhal
  • Follow this by adding the Jowar grits and cook for 2- 3 minutes. Add water to it and mix it well.
  • Bring the mixture to a boil, and then lower the heat and cook covered until the water is absorbed and the grits are well cooked.
  • Once done, serve with yoghurt.


Nutrition

  • Serving Size: 1
  • Calories: 194.7
  • Fat: 6.08
  • Carbohydrates: 33.4
  • Fiber: 4.4
  • Protein: 6.94

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Chicken Shami Kebabs

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Chicken Shami Kebabs

  • Author: Shampa Banerjee
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Category: Snacks
  • Diet: Diabetic

Description

Shami Kebabs can be incredibly tasty source of protein that you can snack in during the evening, or use as a side dish during dinner. Shami Kebabs are soft, fluffy, low-oil, high-protein snack that would be your perfect choice if you are looking for a delicious meal that wouldn’t add too many calories to your daily limit.


Ingredients

  • Bone less chicken:200g
  • Chana since: 50g
  • Cinnamon stick: 1 inch
  • Cardamom:1
  • Clove:2
  • Black pepper corns:5-6
  • Coriander seeds: 1 tsp.
  • Cumin seeds: 1/2 tsp.
  • Bay leaf:1
  • Ginger : 1 inch
  • Garlic cloves:4
  • Onion:1 big
  • Turmeric powder: 1/4th
  • Red chilli powder: 1/2 tsp.
  • Whole red chilli:1
  • Coriander leaves:1-2 tbsp. chopped
  • Egg:1
  • Garam masala powder: 1/2 tsp.
  • Salt as per taste
  • White oil: 2 tsp.

Instructions

  • Wash and soak chana dal for about 2 to 4 hours.
  • Drain the water and put them into a pressure cooker
  • Add boneless chicken, chopped ginger, garlic pods, cumin seeds, coriander seeds, clove, cardamom, cinnamon stick, half onion sliced, bay leaf, turmeric powder and salt.
  • Add ½ cup water. Cook inside pressure cooker properly (5 whistles should be optimum). Do not add excess water. Make sure the water evaporates completely from the mixture
  • Dry the mixture and cool it down.
  • Remove the whole spices from the mixture
  • Take the other half of the onion and chop it up and toss fry with chilli and add them to the mixture
  • Put this mixture inside a processor or a blender and make paste
  • Put the mixture into a bowl and add egg, garam masala powder and chopped coriander leaves and green chillies (optional).
  • Mix all well and make dough
  • Divided the dough into 5 to 6 equal parts and make balls. Flatten them and make kebab.
  • Put 1 teaspoon oil in a pan. Spread the oil all across the pan and heat it well.
  • Put the flame on medium and press the kebab on both sides until the surface turns golden brown.
  • Serve with homemade chutney


Nutrition

  • Serving Size: 1
  • Calories: 160 kcal
  • Fat: 7g
  • Carbohydrates: 6g
  • Protein: 11g

Keywords: Chicken Shami Kebab

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Ways to strengthen our immune system

Our immune system does an excellent job of defending us against disease-causing microorganisms. But sometimes it fails. A germ (pathogen) invades our body successfully and makes us sick.

Can we intervene in this process and make our immune system stronger? What if we improve our diet? Take certain vitamins or herbal preparations? Make other lifestyle changes so that we can get a near-perfect immune response?

Our first line of defense is to choose a healthy lifestyle. Following general good-healthy practices is the single most step we can take towards keeping the immune system strong and healthy.

Every part of our body including the immune system, functions better when protected from negative impacts of the surroundings and strengthened by healthy-living strategies such as these:

  • Eat a diet rich in fruits, vegetables, and whole grains, and low in saturated fat.
    • Cook meat thoroughly.
    • Exercise regularly
    • Maintain a healthy weight
    • Blood Pressure Control.
    • Stop Smoking
    • Stop Drinking alcohol or drink only in moderation
    • Get adequate sleep
    • Take steps to avoid infection, such as washing your hands frequently
    • Get regular medical screening tests for people in your age group and risk category

Boosting our immunity is difficult but not impossible. It is time, we take up on ourselves to bolster our immunity by following the steps mentioned above. This will help us fight the common ailments that we currently suffer or will impact us in the future. Our body needs a right balance of nutritious food, physical exercise and self care.

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Nutrients (vitamins & minerals) deficiency

Human body requires many different vitamins and minerals that are crucial for both development and preventing disease. These vitamins are not produced naturally in the body, so you have to get them from your diet. Due to increase in stress levels, lifestyle related illnesses are on rise which also results in vitamin and mineral deficiencies. Among all, vitamin B12 and D3 deficiency is becoming more prevalent.

Vitamin D

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Vitamin D, also known as “sunshine vitamin”, is a fat soluble compound which acts like hormone. The two major forms are vitamin D2 and vitamin D3. Vitamin D3 is produced by the exposure to sunlight, specifically ultraviolet B radiation. Vitamin D3 plays a wide role in overall health however, worldwide, an estimated 1 billion people have inadequate levels of vitamin D in their blood, and deficiencies can be found in all ethnicities and age groups. A simple course of Vitamin D3 could help you live longer. Vitamin D3 is critical for bone health. It helps in regulating the formation of bone and absorption of calcium and phosphorus. Symptoms of a vitamin D deficiency can be vague — fatigue and muscle aches or weakness. If it goes on long term, a vitamin D deficiency can lead to softening of the bones.

Calcium

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Calcium is important for maintaining strong bones and controlling muscle and nerve function. Signs of severely low calcium include fatigue, muscle cramps, abnormal heart rhythms, and a poor appetite, Patton says. Make sure you’re getting enough with at least three servings of milk or yogurt a day, she says. Other good sources of calcium are cheese, calcium-fortified orange juice, and dark, leafy greens.

Potassium

Potassium helps the kidneys, heart, and other organs work properly. You could become low in potassium in the short term because of diarrhea or vomiting, excessive sweating, or antibiotics, or because of chronic conditions such as eating disorders and kidney disease. Symptoms of a deficiency include weight loss, muscle weakness, constipation, and in severe cases, an abnormal heart rhythm.

Iron

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Iron is a trace element. It is very important because it helps your body to make hemoglobin. Hemoglobin is composed of heme + globin, where globin is protein, & hence it is necessary to have sufficient proteins in diet. Low protein diet may also cause Anaemia. Iron helps your body make red blood cells. Iron carries oxygen and removing carbon dioxide from muscles, helping them function properly. The body needs iron in order to make proper use of the B vitamins.

Vitamin B12

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Vitamin B12 is a member of the vitamin B complex. It can be stored in small amounts in liver, kidney & other body tissues. Vitamin B12 aids the production of DNA and helps make neurotransmitters in the brain. All the vegetarian sources are devoid of B12. With an increasing number of vegans and people who’ve had weight loss surgery, vitamin B12 deficiency is becoming more common.Symptoms of severe B12 deficiency include numbness in the legs, hands, or feet; problems with walking and balance; anemia; fatigue; weakness; a swollen, inflamed tongue; memory loss; paranoia; and hallucinations.

Folate

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Folate, or folic acid, is a particularly important vitamin for women of childbearing age, which is why prenatal vitamins contain such a hefty dose. A folate deficiency can cause a decrease in the total number of cells and large red blood cells as well as neural tube defects in an unborn child.

Magnesium

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Magnesium helps support bone health and assists in energy production. Although deficiency is fairly uncommon in otherwise healthy people, it can affect those who take certain medications, have certain health conditions, or consume too much alcohol, according to the National Institutes of Health’s Office of Dietary Supplements.

Magnesium deficiency can cause loss of appetite, nausea and vomiting, fatigue, and weakness. In more severe cases, it can lead to numbness, muscle cramps, seizures, abnormal heart rhythms, personality changes, or low potassium or calcium levels.

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