BENIFITS OF INDIAN SPICES

India has a long culinary tradition of creating complex and flavorful dishes that are better known for their rich taste rather than their health benefits. Yet, it’s this liberal use of herbs and spices that makes this style of cooking highly nutritious.

The following is a list of commonly used Indian spices and some of their health benefits:


MUSTARD SEEDS -

 Protects against cancer.

 They also are a very good source of omega-3 fatty acids, iron, calcium,

zinc, manganese, magnesium, protein, niacin and fiber.

CLOVES -

 Prevents toxicity from environmental pollutants like carbon tetrachloride,

 digestive tract cancers, and joint inflammation. They have been
 used in dentistry in the US as a mild anaesthetic
 as well as an anti-bacterial agent.Cloves are anti-inflammatory
 and an excellent source of manganese, dietary fiber, vitamin C,
 omega-3 fatty acids, calcium and magnesium.


CINNAMON -

 May help control blood sugars and help people with diabetes.

 It has antimicrobial properties that can fight fungal bacteria     

 and also has preserving properties. Even smelling Cinnamon

 can boost your brain activity! A source of maganese,

 fibre, calcium and iron.

CORIANDER SEEDS -

 Have anti-inflammatory properties and

 are a good source of fibre, iron, magnesium and maganses.                            

CUMIN SEEDS -

 Are a good source of iron, are good for                                           

digestion and are also known to be cancer fighting.

TURMERIC -

 Researchers have found that a substance known as curcumin is found

 in turmeric and has anti-inflammatory properties. Curcumin has also

 been shown to shrink pre-cancerous colon polyps. This spice

 has been found to be helpful in fighting inflammatory bowel diseases,

 including Crohn's disease and ulcerative colitis, rheumatoid arthritis,
cystic fibrosis, cancer and Alzheimer's disease. It's also shown
 promise in cardiovascular and liver protection.


GINGER                                                                                        

 Sooths your stomach. Substances called gingerols in ginger              

 can help control nausea. Ginger is also known to help aid

digestion and help control nausea.

RED CHILI PEPPERS -

 These peppers, which include the popular cayenne pepper,
contain capsaicin, an anti-inflammatory compound that helps with pain relief.

 Chili peppers have been found to

Clear congestion by clearing mucus from the lungs and nose

Boost immunity, prevent stomach ulcers by killing bacteria,
 help with weight loss, reduce blood cholesterol, triglyceride levels and platelet aggregation

Prevent cancers, including stomach cancer and relieve pain.
Ever since its introduction to India in 1498, chillies have been included in Ayurvedic medicines and used as tonic to ward off many diseases. Chillies are good for slimming down as it burns the calorie easily. Chillies stimulate the appetite, help to clear the lungs, and stimulate digestive system.(I read this in many magazines and  fitness related websites)


BAY LEAF -

Bay leaves contain compounds called parthenolides which have

 been helpful for the treatment of migraines, which could explain its   

 traditional use as a natural headache remedy. They also contain

 eugenol, a compound with anti-inflammatory and anti-oxidant
 properties, explaining their long-use in herbal cold remedies.


CARAWAY SEED -

Another spice considered to have antibacterial and anti-inflammatory effects,

 caraway has been used for cold relief, toothaches,                  

and to boost immune function. It also aids digestion,
settling the stomach, and relieves bloating.


CARDAMOM -
This versatile spice is included in a wide range of dishes, from

 Indian curries to desserts and teas. It’s believed to counteract

 stomach acidity, stimulate appetite, ease nausea, cure bad breath,

 and relieve gas and bloating. Referred to as the

 “Queen of All Spices” it contains potent antioxidants and is often

 included in liver detox. Cardamom has also been used as both
 an aphrodisiac and to fight obesity. Yet more study needs to be
 done on how well it may aid weight loss.

GOOD DIGESTION

1. Eat in order of digestibility.

You should eat the easiest to digest foods first in each meal and slowly move towards the more complex. Think of a highway, if the slowest cars are in front they'll hold up the faster cars behind them, causing a traffic jam. The same goes for your food. Eat those fastest to digest first and save the tougher to digest foods for the second half of your meal.

Here are the time sequences for different food groups:

Water; Juices: 20-30 minutes

Fruits, Smoothies, Soups: 30-45 minutes

Vegetables: 30-45 minutes

Beans, Grains, Starches: 2-3 hours

Meat, Fish, Poultry: 3 or more hours

2. Drink warm or hot liquids with your meal.

Ice cold drinks can slow down the digestive process, think of it as putting ice on a muscle. The muscle stiffens and does not function as well. Warm or room temperature water, juice, or decaf tea will encourage proper digestion. (Just remember the traffic jam – drink liquids prior to meals)

3. Eat at regular meals times.

It is important to be regular with what you eat and the times of day you eat. Eating similar food groups and at similar times each day has a regulating effect on your digestive system. Regular in means regular out.

4. Be conscious of what you eat and your portion sizes.

Over consumption is the number one cause of indigestion. Our brain signals the feeling of fullness about ten minutes after we're actually full. So stop eating before you are full. Odds are you'll feel full ten minutes later!

5. Chew your food completely and don't talk while eating.

Incomplete chewing and talking while eating can cause premature swallowing. Our digestive systems are not designed to digest large pieces of food, when we put large pieces in our stomachs it can lead to incomplete digestion (aka: digestive discomfort).

6. Relax while eating your meal.

Eating when you are rushed increases your stress and slows down the digestive process. Create a nice calming atmosphere when eating and make sure you can devote time to eating.

7. Practice good posture.

When you slouch or hunch over extra pressure is put on the digestive organs in your abdomen. This extra pressure can cause poor digestion. You should practice sitting with your shoulders back and your chin tucked in. This will allow more room for the digestive organs and will help improve digestion.

8. Don't eat late at night.

Our bodies, including our digestive system, slow down in the evening hours as it gets ready to rest and rejuvenate. When we put food into our stomachs at these late hours there are not enough digestive enzymes to properly digest it. This undigested food sits in your stomach and will often disturb your sleep.

9. Take a brisk walk after eating.

Forget about not be active for 30 minutes after each meal. Increased physical activity actually helps jumpstart your digestive system and increases the production of digestive enzymes. This will lead to more complete digestion of your food and less digestive discomfort!

10. Try a spinal twist.

Spinal twists allow excess toxins in the digestive system to be released, which has a calming effect. While in a cross legged sitting position, slowly turn to the right and hold while taking 5 deep breathes then repeat this process on the left side.

CANNED FOOD SAFETY,HEALTH HAZARDS & STORAGE ARTICLE

All of us have used canned food once in our life time. Canned foods are the most prominently used packed food all over the world. We can see the canned food in each house hold. People use them because they are easy to be maintained & need less time to be cooked. Moreover they don't loose their natural taste as well. But to keep their taste & quality for long time certain care should be taken while using them. Moreover there are certain limits to how long food quality can be preserved. You must be asking why? It's because several factors limit the shelf-life of canned foods such as:-

Cans or glass jars with metal lid can get rusted if not used properly i.e. touched by wet hands or spoon & when rust will be deep enough, tiny holes open in the can or lid may let spoilage agents in & will spoil the food. That's why we should avoid water contact from can.

Cans could even corrode, if food will chemically react with metal container. Especially highly-acid food like canned tomatoes and fruit juices gets easily corroded. When kept or used for several years causes change in taste and texture. It eventually lowers down the nutritional food value also. So this type of food should not be kept for very long time in home

Temperatures over 100 degrees Fahrenheit are harmful for canned foods. If the storage temperature rises, the risk of spoilage of food jumps sharply. There are high chances of loosing nutrient of the caned food, if stored at above 75 degree for very long period. In the glass jars the light can cause color changes and nutrient losses in foods. That's why we are advised to use the older canned food earlier than the newer one i.e. we should follow the technique of LIFO (last in first out).

We should never use foods from containers with the spoilage warning signs given on the container. So before taking the can check for statements written along the top, side or bottom seam.

You should never take loose or bulging lids on jars; leaking or badly dented can or foods with a foul odor. These all are the symbols of old or poor packaging of food. If the packaging will be old the product inside the can can't be used for longer time period.

If the cans doesn't show any sign of spoilage or damage than also you should take care as a edible inside it may deteriorate in color, flavors & nutritive value. So don't go on packaging but check out the date.

There are certain points which should be kept in mind while storage of the canned food. For better & prolonged use of canned food we must keep them in mind. It will solve your purpose of keeping canned food at your home. So be ready to apply them in your kitchen & enjoy your food as longer as you want.

Health hazards :

 Do you know that there is a reported dangers about canned goods for your health? Read on why canned goods are not the best choice for your meal.


People don't realize that canned good has more damaging effects to your body than just satisfying your hunger. Researched shows that metal cans thin plastic lining contains bisphenol-A, a chemical responsible for gene destruction. Commonly known as BPA, bisphenol-A is a industrially produced chemical which are commonly used in polycarbonate plastics. It is responsible for higher risk of infertility, diabetes, heart diseases and most of all cancers. Other effects include less sperm count, neurotoxicity, allergic reactions and brain insufficiency.

The more alarming is that, the more longer the food stayed in the can, the more BPA migrates to the food itself. Though you may not be able to find canned goods that goes straight to your community supermarket, this makes the products more cancer potent. Other sources of BPA are found in plastic containers such as mineral water plastic bottle and other juice drinks. Better not to re-use those plastic containers and must be dispose after use.

Study also shows that all canned food products has bisphenol-A. The older the canned product, the higher level of BPA can be found. FDA of the US government allowed the maximum use of bisphenol-A contained products for just only one serving per day and not advisable to fed for infants as they are very sensible with BPA.

The good thing about BPA is that they can only found in processed foods and food packaging materials. So the fresher and raw foods you eat, the more safer and healthier you get. Prevent processed and packaged foods and you can be sure that you are eating a bisphenol-A free in your meals.

Tips For Using Canned Food

You should always store cans in a cool, clean & dry place where temperatures must be below 85 degrees. It is advisable to keep temperature between 50-70 degrees but not at the freezing temperatures.

Foods should be rotated so the older one is used first &later one at last. Moreover you should not try to keep canned foods more than one year because the edibles may get spoiled after such a long period.

As like other food canned foods, canned meats and seafood must be used within 12 months.

The high-acid canned foods must be used within 6-8 months as they can easily react with metal.

Canned fruit juices can be stored up to 3 years but keep check on it. They should be kept at right temperature, what is prescribed on the can.

Before storing the food you must read the instructions given on the can. It will help you out in storing the food at right temperature & right place.

These all points or safety measures will help you out in keeping your canned fresh & usable for longer period. You can feel free in using the canned food if you will keep them carefully. So handle the canned food with care & enjoy the nature fresh food anytime, anywhere.

Good to have fibers in your diet

Good Food Fibers


You’ve heard of fibers, and you’ve probably heard about how important it is to have daily intake of foods rich in fiber in order for your body to reach maximum level of fitness and health. There has been a certain level of consciousness with regard to regular intake of fiber-rich foods. This consciousness is the product of the overwhelming and alarming rise in the number of overweight and obese individuals. Sadly, obesity has plagued not only a certain class or age, but almost everyone from all classes and ages. You’d see obese teenagers that are suffering from diseases like hypertension or diabetes.

Benefits of Fibers

Foods rich in fiber are essential to the body. These fibers prevent diseases and illnesses as well as ensure the proper function of the body. It makes sure that the digestive system runs efficiently. Constipation would usually result if you lack fiber in your diet. Other disorders that are prevented with high-fiber intake include diarrhea, gas, bloating, as well as life-threatening diseases like diverticulosis, cancer, and irritable bowel syndrome.

Other benefits of high fiber diet include:

1. Weight loss. You eat less, and you feel satiated for a longer period of time so you don’t normally overeat.

2. Anti-aging. Foods rich in fiber contain a lot of antioxidents prevents diesease dsorder related to aging, thus, making you healthier for a much longer period of time
Fibers and Your Options

High-fiber foods are everywhere. You cannot possibly have any problems about finding or buying them. It is important that you include high-fiber foods in your diet and make sure that you’re body is getting as much fibers as your body needs.

You could also consider concentrated health drinks that you find in your local grocery as a way to supplement fiber deficiencies in your diet.

These health drinks are basically fruit juices that are packed with carbohydrates and antioxidants. However, the best way to get as much fiber as you need is to eat raw fruits and vegetables.

Below is a list of fruits and vegetables that are rich in dietary fibers:

1. Bananas and berries.
2. Beans, lentils, peas, potatoes, sweet corn, and carrots.
3. Whole wheat breads and cereals.
4. Broccoli and sprouts.
5. Pear and dried figs.

The fiber foods on this  high fiber foods have also been shown to help reduce your risk of high cholesterol, cardiovascular disease, obesity, hemorrhoids, some cancers, high blood sugar, diabetes and to help you lose weight and keep your digestive system working properly
The bottom line is high-fiber foods are crucial to your health. A regular intake of foods rich in fiber would ensure that your body will remain healthy and active..

High Fiber Food Chart


Category A (more than 7 grams per serving)

FOOD AMOUNT TOTAL FIBER (grams)

Avocado   1 medium        -  11.84

Black beans, cooked  1 cup  -14.92

Bran cereal                1 cup -19.94

Broccoli, cooked        1 cup-4.50

Green peas, cooked       1 cup-8.84

Kale, cooked                1 cup  -  7.20

Kidney beans, cooked  1 cup-13.33

Lentils, cooked             1 cup-15.64

Lima beans, cooked     1 cup-13.16

Navy beans, cooked    1 cup  -11.65

Oats, dry                  *1 cup12.00

Split peas, cooked      1 cup-    16.27

Raspberries 1 cup              8.34

Rice, brown, uncooked         1 cup    7.98

Soybeans, cooked   1 cup            7.62

Category B (more than 3 grams per serving)

FOOD AMOUNT TOTAL FIBER (grams)

Almonds 1 oz-4.22

Apple, w/ skin 1 medium-5.00

Banana 1 medium -3.92

Blueberries 1 cup-4.18
Cabbage, cooked 1 cup-4.20

Cauliflower, cooked 1 cup-3.43

Corn, sweet 1 cup-4.66

Figs, dried 2 medium-3.74

Flax seeds 3 tsp.-6.97

Grapefruit 1/2 medium-6.12

Green beans, cooked 1 cup-3.95

Olives 1 cup-4.30

Oranges, navel 1 medium-3.40

Papaya 1 each-5.47

Pasta, whole wheat 1 cup-6.34

Peach, dried 3 pcs.3.18

Pear 1 medium-5.08

Potato, baked w/ skin 1 medium-4.80

Prunes 1/4 cup-3.02

Pumpkin seeds -1/4 cup-4.12

Sesame seeds 1/4 cup-4.32

Spinach, cooked 1 cup-3.98

Strawberries 1 cup-5.94

Sweet potato, cooked -1 cup-3.68

Swiss chard, cooked 1 cup-5.04

Winter squash 1 cup-5.74

Yam, cooked cubes1 cup-5.30

Bread, whole wheat 1 slice-2.00

Health tips

* Use whole wheat flour/besan(Bengal gram flour) instead of refined flour(maida) according to your requirement and taste.

*Use dates and honey instead of sugar and jaggery. Sugar and jaggery add more calories to your sweets but Jaggery is recommended due to its iron content.

*Do shallow fry instead of deep fry.

* Add lemon or dried mango powder in the food to avoid tamarind.

* Use half polished rice instead of fully polished rice.

* Use boiled rice/idli rice(tiffin rice) in dosas instead of polished raw rice.

* Occasionally you can have home made sweets but better to avoid deep fried/ready made sweets.

*Go for halwas/holiges which have some good ingredients like vegetables (carrot, pumpkin and gourds), fruits, nuts, oats and wheat etc.

* Use green chillies and black pepper powder instead of red chillies and red chilli powder.

* Use butter instead of ghee while frying, it will help in reducing calories in your food.

* Add seasoning after boiling the vegetables. Steaming is the best process to cook vegetables without draining the water.

* Before the preparation of your food microwave chopped onions for 2 to 3 minutes. So that you can prepare the dish with very less oil.

* Potatoes can be had occasionally but not deep fried as they will add more calories. It is better to eat potatoes with the peel.

* Use brown bread/multi cereal bread instead of white bread.

* Use branded 3 layered non-stick cookware, which helps you in cooking with less oil.