WALNUT

This is one of the most concentrated food sources of nutrients provided by nature. Walnuts are a very common ingredient of our daily life. We consume walnuts in chocolates, in cakes, in cookies and more.

It is the nut with the highest caloric content (642kcal/100g) due to its high fat content (oil)

 Walnut contain high quality protein more than peanuts and about the same as almond. Walnut contains healthy Vitamin B Complex groups like folates, riboflavin, thiamin and more. Thiamin is necessary for the function of the heart as well as the stability of the nervous system, walnuts are one of the richest sources of vitamin B6 also known as pyridoxine. VitaminB6 is involved in proper brain function as well as red blood cell production. Those who are expecting (pregnant women) can gain a lot from having walnut daily 

Walnuts have the  highest amount of polyunsaturated "good" fat, they are the only nut with extremely high levels of omega-3 fatty acids, (Flax seed has the best for seeds) walnuts contain relatively high levels of l-arginine, an essential amino acid that can help fight hypertension. Due to the high levels of omega-3 fatty acids in the walnuts they are very beneficial to the cardiovascular system. It has been found that just a few walnuts per day can help to reduce blood pressure so those with high blood pressure take note! The Omega 3 Fatty acids present in the Walnuts are also good for the brain. Having food rich in Omega 3 fatty acids keep the nervous system working smoothly and improves your memory

 

A Clinical Nutrition journal published results showing that eating walnuts can lower our LDL cholesterol by 9 to 10%. A Dietetic Association journal showed that walnuts can diminish the extent of heart damage after a heart attack. And another study showed that eating a walnut-rich diet, besides lowering our dangerous LDL cholesterol, could lower our lipoprotein cholesterol, thus lowering our risk of developing blood clots, which could cause atherosclerosis

Walnuts contain an essential fatty acid in them called alpha linolenic acid. This alpha linolenic acid and its compounds have been associated with bones that have grown stronger and healthier

Walnuts have melatonin and this compound is said to be associated with better sleep patterns. Also the omega 3 fatty acids keep blood pressure low helping you relive stress

Walnuts are really beneficial for immunity. Walnuts have high amounts of anti-oxidants in them that help in keeping your immune system healthy and prevent the onset of diseases. Add some walnuts to your diet every day to keep yourself fit as a fiddle.

1 oz=7 walnuts: Protein 4.32 g, Vit. A 6 Int'l Units, Beta Carotene 3 mcg, Vit. E .20 mg, Calcium .28 mg, Magnesium .45 mg, Potassium 125 mg, Fiber 1.0 g, mono fat 2.533g, poly fat 13.374 g, saturated fat 1.737 g, folate 14 mcg, selenium 1.4 mcg. Calories 185

 

BEETROOT

Beetroot is a red colored vegetable which is sweet and tender with loads of health benefits. Beetroot can be eaten raw, grilled, boiled or roasted. They are used in various salads, soups and curries.

Beetroot is a low calorie vegetable. It provides only 40 calories for 100 grams of its consumption. It provides antioxidants and various minerals like iron, sodium, potassium, magnesium. The red color of beetroot is due to the presence of betaine which helps in cardiovascular health. It also has dietary fibre that helps in digestion.

Skin Health

Beetroot is rich in anti-oxidants. They help the skin from oxidation processes by free radicals. Beetroot is a natural detoxifier. It purifies the blood which makes the skin glow. Beetroot juice has been significantly beneficial against boils and pimples. Consumption of beetroot juice also reduces skin inflammation. It also works as an anti-aging substance. Beetroot is a source of lycopene which is a powerful anti-oxidant. Lycopene helps in maintaining skin elasticity and  protects skin from harmful sun radiation

Reduces Anaemia

Anaemia is basically lack of red blood cell count in the blood. Beetroot juice contains iron which regenerates and activates RBC in the blood. Iron intake helps in increasing the haemoglobin level of the blood. Beetroot thus helps in preventing dizziness, fatigue by fighting anaemia. It provides proper circulation of oxygen in the body and helps against restlessness and insomnia

 Makes Liver more Efficient

Betaine and methionine in beetroot helps in proper functioning of liver. Beta-cyanine in beetroot helps in the process of detoxification of blood and liver, thereby protecting liver cells. Proper functioning of liver helps in proper disintegration of body fats which are formed by alcohol consumption or lack of protein intake. Efficient liver also helps in the prevention of fatigue and nausea

Reduces Cholesterol, High Blood Pressure and Heart Related Problems

Carotenoids and flavonoids are present in beetroot. These antioxidants help in reducing bad cholesterol (LDL) in the arteries. They help in the prevention of plaque formation in the arteries. High fibre content in it helps in lowering cholesterol. It reduces the serum cholesterol and triglyceride level in the body. Beetroot also increases the good cholesterol (HDL).

Beetroot is high in nitrates. These nitrates help in the production of nitric oxide in the blood which widens the blood vessels, subsequently lowering the blood pressure of the body. Dilation of blood vessels leads to greater intake of oxygen and lowering of blood pressure. Betaine is present in beetroot which helps in the reduction of homocysteine which can be harmful to blood vessels.
Heart related and cardiovascular health depends upon blood pressure and cholesterol level. Reduction of them can keep heart healthy and efficient.

Prevents Cancer

Betacyanin present in beetroot helps in the inhibition of formation of cancer cells in the body. They reduce the metabolism of cancer cells. Nitrosamine causes the formation of cancer cells which is prevented by beetroot. Beetroot helps in the reduction of the effects of cytostatics and increases appetite. Beetroot has been found to work against colon, skin and breast cancer.

Beneficial for Diabetics

High fibre content in beetroot helps in controlling the sugar level in the body. Beetroot has high Glycaemic Index but it has low Glycaemic load. The rate of glucose conversion in the body is quite low in beetroot

Improves Digestion and Prevents Constipation

Beetroot is high in dietary fibre which aids digestion and improves bowel movement. Beetroot juice triggers the functioning of nerves in the intestines. It can be very helpful against hypochlorhydria. Hypochlorhydria is low acid content in the stomach caused by stress, alcohol and poor diet. Beetroot juice helps in maintaining the right acid quantity in the body.
High fibre content helps in the softening of stool and thus prevents constipation.

Prevents Memory Loss and Dementia

Beetroot aids in improving blood flow in the body. Nitrates in beetroot get converted into nitrites. These nitrites help in opening the blood vessels and increases blood flow in the brain. They aid in improving the flow of blood in the frontal lobes of the brain and halt the process of memory loss and dementia.

Helps in Reducing Weight and increases Stamina

Beetroot provides only 40 calories. It is even fat free which makes it really helpful in reducing weight. Beetroot contains lot of nutrients and minerals that rejuvenate the body. It helps in increasing stamina and endurance of the body. Nitrates get converted into nitric oxide and reduce the oxygen consumption while exercising. Beetroot also reduces the rate at which muscles uses energy (adenosine triphosphate)

Beetroot for Hair Nourishment

Carotenoids in beetroot make it beneficial for the effective growth of hair. It helps in maintaining glossy texture and improves the quality and thickness of hair. Beetroot paste can be applied to the bald patches in order to regain the lost hair.

 Great Food for Babies

Beetroot contains a lot of Vitamin C and many essential minerals. They can help in building the immune system. It can be consumed during constipation and cold and flu. Folic acid is contained in beetroot which helps in the normal tissue growth. It also helps in the development of baby’s spinal cord.

Other Health Benefits Of Beetroot

• Beetroot contains lutein and zeaxanthin that helps in preventing age related eye problems and macular degeneration.
• It is very helpful against harmful radiations. It is rich in fibre which contains lignin that protects from these radiations.
• Mineral silica in beetroot helps in preventing diseases like osteoporosis.
• Beetroot juice is alkaline and helps in stabilizing acid content.
• Beetroot is beneficial for pregnant women as it lowers the risk of neural tube defects in new born.

BINGE EATING

 

Binge eating is when a person eats a much larger amount of food in a shorter period of time than he or she normally would. During binge eating, the person also feels a loss of control. Binge eating is a common problem that everyone has faced before, however; for some, binge eating occurs every time we sit down at the table, overeating is regular and uncontrollable. Food is used to cope with stress and other negative emotions, even though afterwards you feel even worse

 

A binge eater often:

• Eats 5,000 - 15,000 calories in one sitting
• Often snacks, in addition to eating three meals a day
• Overeats throughout the day

Binge eating may occur on its own or with another eating disorder, such as bulimia. People with bulimia typically eat large amounts of high-calorie foods, usually in secret. After this binge eating they often force themselves to vomit or take laxatives.

 

Causes

The cause of binge eating is unknown. However, binge eating often begins during or after strict dieting

Effects of binge eating disorder

Binge eating leads to a wide variety of physical, emotional, and social problems. People with binge eating disorder report more health issues, stress, insomnia, and suicidal thoughts than people without an eating disorder. Depression, anxiety, and substance abuse are common side effects as well. But the most prominent effect of binge eating disorder is weight gain.

Obesity and binge eating

Over time, compulsive overeating usually leads to obesity. Obesity, in turn, causes numerous medical complications, including:

Type 2 diabetes Gallbladder disease High cholesterol High blood pressure Heart disease

Certain types of cancer Osteoarthritis Joint and muscle pain Gastrointestinal problems Sleep apnea

Strategies for overcoming binge eating

• Manage stress. One of the most important aspects of controlling binge eating is to find alternate ways to handle stress and other overwhelming feelings without using food. These may include exercising, meditating, using sensory relaxation strategies, and practicing simple breathing exercises.
• Eat 3 meals a day plus healthy snacks. Eating breakfast jump starts your metabolism in the morning. Follow breakfast with a balanced lunch and dinner, and healthy snacks in between. Stick to scheduled mealtimes, as skipping meals often leads to binge eating later in the day.
• Avoid temptation. You’re much more likely to overeat if you have junk food, desserts, and unhealthy snacks in the house. Remove the temptation by clearing your fridge and cupboards of your favorite binge foods.
• Stop dieting. The deprivation and hunger of strict dieting can trigger food cravings and the urge to overeat. Instead of dieting, focus on eating in moderation. Find nutritious foods that you enjoy and eat only until you feel content, not uncomfortably stuffed. Avoid banning certain foods as this can make you crave them even more.
• Exercise. Not only will exercise help you lose weight in a healthy way, but it also lifts depression, improves overall health, and reduces stress. The natural mood-boosting effects of exercise can help put a stop to emotional eating.
• Fight boredom. Instead of snacking when you're bored, distract yourself. Take a walk, call a friend, read, or take up a hobby such as painting or gardening.
• Get enough sleep. If you're tired, you may want to keep eating in order to boost your energy. Take a nap or go to bed earlier instead.
• Listen to your body. Learn to distinguish between physical and emotional hunger. If you ate recently and don't have a rumbling stomach, you're probably not really hungry. Give the craving time to pass.
• Keep a food diary. Write down what you eat, when, how much, and how you're feeling when you eat. You may see patterns emerge that reveal the connection between your moods and binge eating.
• Get support. You're more likely to succumb to binge eating triggers if you lack a solid support network. Talking helps, even if it’s not with a professional. Lean on family and friends, join a support group, and if possible consult a therapist

FOOD SAFETY

Food safety refers to conditions and practices that preserve the quality of food to prevent contamination and foodborne illnesses

Food safety starts with food shopping, whether you prefer a farmer’s market, a grocery store or a market place, taking simple precautions can prevent food borne illness

"Control Points" at which consumers in the home can help keep food safe includes

PURCHASING, STORING, PRE-PREPARATION, COOKING, SERVING and HANDLING LEFTOVERS

Failure to take appropriate action at these critical points could result in food borne illness..

 

CRITICAL POINT 1: PURCHASING
·   Purchase meat and poultry products last and keep packages of raw meat and poultry separate from other foods, particularly foods that will be eaten without further cooking. Consider using plastic bags to enclose individual packages of raw meat and poultry

·   Canned goods should be free of dents, cracks or bulging lids

·   Take food straight home to the refrigerator. I f travel time will exceed one hour, pack perishable foods in a cooler with ice and keep groceries and cooler in the passenger area of the car during warm weather

 

CRITICAL POINT 2: HOME STORAGE
·   Verify the temperature of your refrigerator and freezer with an appliance thermometer -- refrigerators should run at 40 degrees F or below; freezers at 0 degrees F

·   At home, refrigerate or freeze meat and poultry immediately

·   To prevent raw juices from dripping on other foods in the refrigerator, use plastic bags or place meat and poultry on a plate

·   Wash hands with soap and water for 20 seconds before and after handling any raw meat, poultry or seafood products

·   Store canned goods in a cool, clean dry place. Avoid extreme heat or cold, which can be harmful to canned goods

·   Never store any foods directly under a sink and always keep foods off the floor and separate from cleaning supplies

 

CRITICAL POINT 3: PRE-PREPARATION

·   Wash hands (gloved or not) with soap and water for 20 seconds: before beginning preparation; after handling raw meat, poultry, seafood or eggs; after touching animals; after using the bathroom; after changing diapers; or after blowing the nose

·   Don't let juices from raw meat, poultry or seafood come in contact with cooked foods or foods that will be eaten raw, such as fruits or salad ingredients

·   Wash hands, counters, equipment, utensils and cutting boards with soap and hot water immediately after use. Counters, equipment, utensils and cutting boards can be sanitized with a chlorine solution -- follow the instructions on sanitizing products

·   Thaw in the refrigerator, NEVER ON THE COUNTER. It is also safe to thaw in cold water in an airtight plastic wrapper or bag, changing the water every 30 minutes until thawed. Or, thaw in the microwave and cook the product immediately

·   Marinate foods in the refrigerator, NEVER ON THE COUNTER.

 

CRITICAL POINT 4: COOKING

·   Always cook thoroughly. If harmful bacteria are present, only thorough cooking will destroy them

·   Use a meat thermometer to determine if your meat or poultry or casserole has reached a safe internal temperature. Check the product in several spots to assure that a safe temperature has been reached

·   Avoid interrupted cooking. Never refrigerate partially cooked products to later finish cooking on the grill or in the oven. Meat and poultry products must be cooked thoroughly the first time and then they may be refrigerated and safely reheated later

·   When microwaving foods, carefully follow manufacturers' instructions. Use microwave-safe containers, cover, rotate and allow for the standing time, which contributes to thorough cooking

 

CRITICAL POINT 5: SERVING

·   Wash hands with soap and water before serving or eating food

·   Serve cooked products on clean plates with clean utensils and clean hands. Never put cooked foods on a dish that has held raw products unless the dish is washed with soap and hot water

·   Hold hot foods above 140 degrees F and cold foods below 40 degrees F

·   Never leave foods, raw or cooked, at room temperature longer than 2 hours. On a hot day with temperatures at 90 degrees F or warmer, this decreases to 1 hour

 

CRITICAL POINT 6: HANDLING LEFTOVERS

·   Wash hands before and after handling leftovers. Use clean utensils and surfaces

·   Divide leftovers into small units and store in shallow containers for quick cooling. Refrigerate within 2 hours of cooking. Discard anything left out too long

·   Never taste a food to determine if it is safe

·   When reheating leftovers, reheat thoroughly to a temperature of 165 degrees F or until hot and steamy. Bring soups, sauces and gravies to a rolling boil

WATERMELON 'A gift to the kidneys'

 

 

Watermelon is a very refreshing fruit, it is also one of the healthiest! In past years, researchers have found that this sweet fruit actually contains a significant amount of nutrients and can be beneficial to every age group

The latest watermelon health facts show there is a lot to boast about.  Watermelon gets its red color from lycopene. It’s actually the lycopene leader among fresh fruits and vegetables, including tomatoes. Lycopene may act as an antioxidant that helps prevent damage to cells in your body. In a 2 cup serving of watermelon, there is 15-20 mg of lycopene.

Watermelon is also an excellent source of vitamins needed for optimal health. Vitamin A, vitamin B6, and vitamin C are three of the major ones found in this fantastic fruit! Watermelon is fat and cholesterol free and is low in sodium and higher in potassium which helps promote a healthy blood pressure. Watermelon contains citrulline and arginine that help maintain blood flow, arteries and heart health.

Water melon is indicated for disorders involving the kidneys and urinary tract (kidney failure, lithiasis , infection), diabetics tolerate watermelon well because of its low sugar content.

Not only is watermelon full of beneficial nutrients, but it is one of the most hydrating fruits you can eat! With just one cup of watermelon being about 92% water, you can easily replenish body fluids and quench your thirst! In fact, one slice of watermelon supplies the equivalent of a glass of water.

Below are some ways to add watermelon into your diet each day:

• Watermelon juice. Make your own at home. Place chunks of watermelon in a blender or food processor and blend until it is smooth. Then press through a fine sieve to remove seeds and pulp. It is that simple!
• Fruit smoothies. Add watermelon, berries, or your favorite mix-ins for a refreshing smoothie. Smoothies can be both hydrating and nutritious for active kids
• Fresh. This is usually how watermelon is eaten. It is not recommended as dessert, since it is somewhat indigestible because of its large water content.