Vegetables Archives - InnoHEALTH magazine

Regular consumption of fruits cuts death risk

InnoHEALTH Magazine — Thu, 26 Apr 2018 05:24:48 +0000

People who consume around 375 to 500 grams of fruits, vegetables and dal per day are at a reduced risk of death by nearly 23 per cent, a new study published in The Lancethas found.

While World Health Organization (WHO) recommends 800 grams or 5-9 servings of fruit or vegetables per day, the new study has shown that it takes just half – that is, 375 grams to get the desired health benefits. This is important for people living in countries who cannot afford a lot of fruits and vegetables.

Potatoes and other tubers were not included and fruit juices were not considered as fruits while calculating the intake. Legumes included beans, black beans, lentils, peas, chickpeas, and black-eyed peas.

The researchers attribute beneficial effects of consuming fruits and vegetables to presence of antioxidants like vitamin C, vitamin E and carotenoids, and fiber in them, which reduces bad cholesterol, improves insulin response, lowers the blood pressure, prevents fat deposition in blood vessels, and improves cellular function in the body.

“Although there is a popular belief that fruits, and vegetables are healthy, there was no long-term study data to support this and hence our findings are new and significant,” said Dr.V Mohan of the Dr. Mohan’s Diabetes Specialties Centre in Chennai, who contributed to the study.

The decade-long research was done in 18 countries with 135,335 participants aged 35 to 70 years. Healthy individuals with no reported diseases and complications were enrolled for the study. They were given questionnaires to record daily diet, lifestyle habits like smoking, physical activity and alcohol intake, and their socioeconomic status like education, income, and employment.

At the end of the study, researchers recorded the number of deaths, cases of cardiovascular diseases, heart attack, and stroke. Then the data was analyzed to see if consuming higher amounts of fruits, vegetables, and dal is related to the number of deaths and adverse outcomes on health. “We found that regular consumption of vegetables, fruits and legumes protectedpeople from cardiovascular disease and death”, states Dr. Mohan.

“This study does not distinguish between cooked vegetables and raw ones, although it is common knowledge that cooking destroys some of the vitamins and minerals, hence as far as possible we should use raw vegetables like tomato, cucumber, carrot and green leafy vegetables which can be consumed raw”, pointed out Dr. Mohan.

According to Estefania Toledo, professor at the Department of Nutrition of the Harvard School of Public Health, Boston, USA, who is not connected to the study,“Increased consumption of fruits and vegetables should beat the expense of reducing other foods and drinks, such as sugar sweetened beverages, red and processed meat, saturated and trans fat, refined cereals, and sugar rich desserts”. She added that consuming more plant-based foods helps replace detrimental foods, which benefits the overall dietary pattern.

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Khichdi Comes Out of Kitchen; Enters Guinness World Records

InnoHEALTH Magazine — Thu, 29 Mar 2018 04:38:14 +0000

During ancient times, ‘Khichdi’ remained a favourite food in ashrams and even now it is being served as ‘prasad’ at religious places.

India created the world record on November 4, 2017 by cooking total 918 kg Khichdi at the World Food India event. A team led by popular chef Sanjeev Kapoor cooked this traditional dish to enter the Guinness World Records and promote the dish as Brand India superfood.

“Khichdi is healthy and superfood. It is good for those depending on food supplements. It is rich in all nutrition,” Yoga Guru Baba Ramdev said. It is a good step towards promoting healthy superfood not only in the domestic but also in the international market says the Yoga Guru who used to cook and eat khichdi in Gurukul.

Food Processing Minister- Harsimrat Kaur Badal said, “It is a wholesome food as it contains most of the nutrients. It also symbolizes the country’s unity in diversity. ”The dish was prepared using multigrains like rice, pulses, coarse cereals and vegetables. The night-long preparation was supervised by chef Sanjeev Kapoor. It was distributed among orphans by the Akshaya Patra Foundation and Gurudwara to about 60,000 people.

The Moroccan traveller, Ibn Battuta mentions khichdi as a dish in India composed of rice and beans. Records mention the dish is described in the writings of Afanasy Nikitin,a Russian adventurer who travelled to the South Asia in the 15th century.

Khichdi was very popular with the Mughals, especially Jahangir. Aini- Akbari, a 16th-century document, mentions the recipe for khichdi, which has several variations.

There is a story featuring Akbar, Birbal and khichdi titled as “birbal ki khichdi kab pakegi” (as how long will it take to cook the Khichdi). This a reference to a folk tale where Birbal in a battle of wits with King Akbar, was challenged to cook khichdi in a pot which was placed 20 metres above the flame, so as to illustrate the amount of time it would take for someone to “complete a task”. The story is still is being quoted as an idiom.

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Read all the issues of InnoHEALTH magazine:
InnoHEALTH Volume 1 Issue 1 (July to September 2016) – https://goo.gl/iWAwN2
InnoHEALTH Volume 1 Issue 2 (October to December 2016) – https://goo.gl/4GGMJz
InnoHEALTH Volume 2 Issue 1 (January to March 2017) – https://goo.gl/DEyKnw
InnoHEALTH Volume 2 Issue 2 (April to June 2017) – https://goo.gl/Nv3eev
InnoHEALTH Volume 2 Issue 3 (July to September 2017) – https://goo.gl/MCVjd6
InnoHEALTH Volume 2 Issue 4 (October to December 2017) – http://amzn.to/2B2UMLw
InnoHEALTH Volume 3 Issue 1 (January to March 2018) – https://goo.gl/fksdQx

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Breast lump? Why you shouldn't panic

InnoHEALTH Magazine — Fri, 02 Feb 2018 06:53:25 +0000

It’s every woman’s greatest fear: Finding a breast lump while showering or doing a monthly breast self-exam. But the truth is, a lot of that fear is unfounded, due to the fact that 80% of all lumps turn out to be benign. Here’s what those lumps really mean. Writes Indu S.

We all know the stats: One in nine women will develop breast cancer in her lifetime. For most of us, those numbers make every bump in our breasts a cause for panic. But while a lump should never be ignored, the fact is that the texture and feel of a perfectly healthy breast — whether lumpy or smooth, sore or sensitive — can vary from month to month, woman to woman. So when should a bump evoke concern? Read this B&S advisory article compiled by information from leading doctors in the field.

Why your breasts are lumpy?

Doctors have a scary name for lumpy breasts: Fibrocystic breast disease. But although the word disease may induce panic, doctors reassures that lumpy breasts are common. “Many women experience lumpiness, tenderness or thickening of the breast tissue due to monthly hormonal changes. It’s not unusual.”

In fact, there isn’t even a specific test to diagnose these kinds of lumps. It’s not like having a mammography or biopsy and finding a result. It’s kind of in the fingers of the beholder.

Sussing out the good lump from the bad

If your breasts are on the lumpy side, it can be tough to know what to feel for during those monthly self exams. The good news is that “normal” breast lumps tend to feel distinctive; usually they’re soft, smooth and movable. Cancerous lumps, on the other hand, tend to be hard, rough-edged and immobile.

The best way to keep yourself healthy is to examine your breasts every month so that you’re intimately familiar with their geography — every dip and lump and thickening. The best time to do it is about a week after your period, when breasts tend to be least lumpy. (Breast lumpiness and soreness is most likely to occur the week before a woman’s period and ease up after menstruation begins.)

Once you have a sense of the normal texture of your breasts, it will be easier to figure out when something doesn’t feel right and merits a trip to your doctor.

Lumps and cancer risk: Is there a connection?

The good news is fibrocystic breast condition does not increase your risk of breast cancer. There is no relationship between this condition and breast cancer, claim doctors.

What to do when your breasts hurt

Try taking the Pill. Birth-control pills seem to ease pain and lumpiness for some women. This is probably because they keep a woman’s hormone levels more stable throughout her cycle.

Ditch that skimpy lingerie — at least on top. Some women find that wearing a supportive bra (read: one with underwires) can help ease pain.

Go easy on caffeine — Though studies haven’t proved a connection between lumpiness and caffeine, some doctors recommend that women with monthly breast pain cut back on the coffee.

Your Breast Health

Breast cancer is the most common form of cancer in women today, and every woman is at risk. Although there is no proven way to prevent the disease, there are ways that each woman can protect her health. Here are steps you can take to maintain good breast health.

Follow an early-detection program:

* Get regular mammograms, beginning at age 40; one every year or as directed by your doctor.

* Have a breast examination by a doctor or nurse, every year, starting at age 20.

* Learn the normal feel of your breasts, and perform monthly self exams. Many women have lumpy breasts, which are usually not cause for concern. However, if you feel a change or a lump that is new, be sure to have it checked by a doctor or nurse right away.

* There are other steps you can take for good breast health. Researchers are continuing to explore the effect that a healthy, active lifestyle can have on reducing breast cancer risk. While it is not yet known whether losing weight will reduce your risk of developing breast cancer, maintaining a lifelong healthy weight is good for your breast health as well as for your heart and bones.

Results of breast cancer research also suggest you should:

* Maintain a diet low in fat; one that includes fruits, vegetables and whole grains. These low-calorie, high-fiber foods have proven health benefits.

* Drink alcohol in moderation, if at all. Regular use of even small amounts of alcohol — whether it is liquor, beer or wine — has been shown to increase breast cancer risk.

* Don’t smoke. Smoking causes cancer, heart disease and many chronic illnesses; it also negatively affects the health of others.

* Exercise regularly. Work out, do aerobics, bike or walk briskly — exercise in some way so as to raise your heart rate — three or more times a week. Several studies have shown that regular vigorous exercise can reduce breast cancer risk.

Reducing your risk: Self examination techniques

Breast cancer cannot be prevented, but it can be detected at an early, treatable stage. Women ages 40 and older should go for regular screening mammograms, a simple procedure that can reveal breast cancer at its earliest stage — up to two years before it can be felt. Annual screening mammography should begin at age 40. And, annual breast examinations by a medical professional are a required complement to screening mammography. Every woman, age 20 and over, should have a clinical breast exam by a doctor or nurse every year.

Many breast irregularities are found by women themselves, yet women often do not know how to perform breast self-examination (BSE), and few do so regularly. Although BSE has never been proven to affect survival (BSE usually finds lumps at a later stage), becoming familiar with your breasts and what feels normal for you is a recommended component of every woman’s breast health program. Your annual exam is a good time to ask your doctor or nurse about how to do a good self-examination every month. Giving yourself a correct and comprehensive breast self-exam is vital to your health.

For Monthly Breast Self-Exams:

* Use the flat part of your fingers of your three middle fingers to feel your breast. Always use your left hand for your right breast and your right hand for your left breast.

* Go from your neck, down under your arm, across and to the bottom of your rib cage and up the breastbone. This area is all breast tissue.

Check for any lumps, hard knots, swelling, dimpling or thickening. Perform your self-exam in front of a mirror and observe for any abnormal change in size, shape, color or discharge.

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CALORIE INTAKE FOR YOUR BODY TYPE

InnoHEALTH Magazine — Mon, 04 Dec 2017 10:41:20 +0000

For some people, the word “calories” brings about emotions of dread and fear. For others, it’s a place to call home, where they feel all warm and fuzzy. And yet for others, “calories” connotes a way to salvation and better health.

Well, for these 3 main types of people ([1] an ideal-weight person who fears getting fat, [2] an obese person who denies himself the freedom of getting thinner, and [3] a dangerously thin person who needs to put some meat on himself), there’s hope. And guessing 99.9% of you out there, fall somewhere in these categories, I suggest you keep reading if you’d like to free yourself of that potentially vicious word forever.

Survival of the fittest

No matter who you are or what kind of body type you have, there is one definite rule in this universe: you’ll come out on top only if you’re physically and mentally fit. From basics like getting that attention that you have always been seeking, or emanating a strong leadership presence during your presentation, it’s all about how you look and how you project yourself.

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The skinny

For the person who is extremely thin (i.e., your bones are protruding on some parts of your body), it’s more a problem of eating the basics for survival. These types need to carefully plan their daily meals in order to ingest the perfect ratio of fat:protein:carbs (30:40:30). 30% of the calories they ingest needs to be fat and carbohydrates, while 40% needs to be protein.

This, coupled with moderate exercise, will help pack on some pounds gradually. People in this type of category need to change the way they view food. Food is not the enemy; it can be your friend. Actually, it can be your savior. Without basic sustenance from vitamins, minerals, fats, carbs, and proteins, the body will self-destruct.

The ideal weight person

For the person who is already at his ideal weight, it’s more a problem of mental image and fear. They are usually so afraid of becoming fat that they deny themselves the smallest pleasures like a nice cold ice-cream cone on a hot summer’s day.

Fitness buffs who are in top shape burn themselves out by exercising too much and not letting their bodies recuperate. They harbor this fear (whether consciously or unconsciously) that they’ll go over their ideal 10% body fat limit, and become the next Guinness World Record holder for the heaviest guy alive. Since these types are already hitting the gym 6 times a week and eating sensibly, the only thing they should change is their mental reasoning. Pushing the body too much too fast is never a good thing.

The overweight

Finally, for the person who is obese (i.e., you can’t see your own feet while standing straight and looking down at the floor), it’s a matter of eating too much and exercising very little — if at all. This is when the calories start piling up and everything you eat gets stored as fat (yes, even protein and carbs).

Following the aforementioned fat:protein:carbs ratio helps, but you also need to exercise at least 4 times a week for 45 minutes, doing a lot of cardio and aerobics in order to melt away those love handles and that large bottom.

Height	Small Frame (Calories)	Medium Frame (Calories)	Large Frame (Calories)
5’5”	1518-1898	1620-2025	1744-2180
5’6”	1567-1959	1668-2085	1793-2242
5’7”	1618-2023	1718-2147	1845-2306
5’8”	1671-2089	1768-2210	1897-2372
5’9”	1726-2157	1820-2275	1952-2440
5’10”	1783-2228	1873-2341	2008-2510
5’11”	1842-2302	1927-2409	2065-2582
6’0”	1903-2378	1982-2478	2124-2655

How to decrease your calorie intake

Eat a variety of foods that are low in calories but high in nutrients; check the Nutrition Facts Label on the foods you buy.
Eat less fat and fewer high-fat foods.
Eat smaller portions and limit second helpings of foods high in fat and calories.
Eat more vegetables and fruits without fats and sugars added in preparation or at the table.
Eat pasta, rice, breads, and cereals without fats and sugars added in preparation or at the table.
Eat less sugar and fewer sweets like candy, cookies, cakes, and soda.
Drink less or no alcohol.

How to increase your calorie intake

Eat a variety of foods that have a lot of nutrients, but also a lot of protein and fat (always keeping in mind the 40:30 — protein:fat — ratio).
Eat a bit more foods high in protein, such as egg whites and meats.
Eat a lot of vegetables for regulating your digestion.
Eat grains and beans.
Eat sensible amounts of food at mealtimes. Do not deny yourself normal portions.
Be careful about binge eating. Do not overdo it, then feel guilty and regurgitate everything later on. Not only is this unhealthy for your body, but also for your mind.

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Vegetables Archives - InnoHEALTH magazine

Regular consumption of fruits cuts death risk

Khichdi Comes Out of Kitchen; Enters Guinness World Records

During ancient times, ‘Khichdi’ remained a favourite food in ashrams and even now it is being served as ‘prasad’ at religious places.

Breast lump? Why you shouldn't panic

It’s every woman’s greatest fear: Finding a breast lump while showering or doing a monthly breast self-exam. But the truth is, a lot of that fear is unfounded, due to the fact that 80% of all lumps turn out to be benign. Here’s what those lumps really mean. Writes Indu S.

Why your breasts are lumpy?

Sussing out the good lump from the bad

Lumps and cancer risk: Is there a connection?

What to do when your breasts hurt

Your Breast Health

Follow an early-detection program:

Results of breast cancer research also suggest you should:

Reducing your risk: Self examination techniques

For Monthly Breast Self-Exams:

CALORIE INTAKE FOR YOUR BODY TYPE

Survival of the fittest

The skinny

The ideal weight person

The overweight

How to decrease your calorie intake

How to increase your calorie intake