GIMME MORE

FRUITS N VEGGIES

Benjamin Franklin said "An ounce of prevention is better than a pound of cure". If this ‘Prevention’ is chemical free and natural then nothing like it. Since childhood why did our  mom always told us ‘eat your fruits and vegetables’, why it is better to be a vegan. Today research shows why it was, it is and it will always be a good advice
Our ancestors knew the impotance ‘World of plants’. It is the plant that store their reserve supplies of nutrients for themselves and their progeny. Therefore, "Om Vanaspataye Shanti” was the vedic hymn that was chanted to bring harmony in the world's plants, trees, forests; basically all vegetation.
Fruits n vegetables are desirable for several reasons. They give pleasing variety and helps to resolve basic deficiency in our diet. Since they have low calorific value they are important for obese or diabetic people. The antioxidants found in most fruits and vegetables helps in lowering a person’s risks of developing cancer, cardiovascular disease, stroke, Alzheimer disease, cataracts, and some of the functional declines associated with aging. It also improves bowel movements and constipation.
Even juices are beneficial, provided that they are taken in moderation and  in pure state. Fruit juices have the ability to detoxify the human body especially those with high acid levels.
Tomatoes, pineapples, and citruses such as oranges, red grapefruits, and lemons are known for their detoxifying properties. While these fruits promote cleansing, they also provide a high boost of Vitamin C.
Cranberry juice is believed to prevent urinary tract infections;
Grape juice is believed to lower the chances of blood clots in the heart;
 and orange juice is believed to prevent stroke and reduce the risk of heart attacks.
Rise in death due cardiovascular disease and cancer are ranked as the first and second in most of the industrialized countries and are of great concern. Therefore Indian Council of Medical Research recommends a  balanced diet of 90gm of fruits and 284gm of vegetables for ‘That ounce of prevention’.
Well! When and how should one take FRUITS???
"Eat fruits first thing in the morning after a glass of water”, fruit is supposed to be really good for waking you up, especially apples. For general weight loss it doesn't matter when you eat fruits. Always mix with fats and protein in your meals because carbs usually will not keep you full for a long time and fruits are carbs.
A fruit is a GREAT substitute for desert after a meal, though, taking right after is not such a great idea, as it may not be digested and thus nutrients may not be absorbed properly either. It is important to leave a gap of at least 30 minutes between a meal and a fruit snack.
"Eat fruit before every meal", this helps you to take up space in your stomach that a high calorie food might occupy. Now this may also be helpful to curb the appetite and makes you consume less calories! Ideally, one should eat fruits an hour before or two hours after the meal, if they have diabetes or any other digestive problem like acidity because at times, diabetes is accompanied with digestive problems.
You can mix fruit with yogurt or salt as long as you do not have any digestive problems like indigestion or acidity. Pineapple, oranges, melons or pomegranate make great salad mix and berries and dry fruits go well with cereals.
Shelf-life of common fruits
Banana: Three-four days
Apple: Up to a week
Pears: Five-six days
Papayas: Two-three days (depends on how ripe the papayas are to begin with)
Chickoos: Two days (depends on the ripeness)
So, Just a little shift in your mind can give you a healthy life and save on big bucks!! Next Post we will deal with colour of the fruits, their importance and planets!! So watch out!!












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MOOD FOOD AND DOPAMINE...CONCLUDING PART

Eating and living without pleasure = stress. 



THE KIND OF FOOD FOR GOOD MOOD is the concluding part of " Mood Food and Dopamine". 

Most women think pleasure is something they don’t have time for, don’t deserve or can’t understand, growing up in cultures that praises struggle and belittle pleasure. Here I’m talking about real soul-satisfying, life-giving pleasure. A pleasure that nourishes and sustains you. Like, Cuddling up on the couch with a cup of tea and a good book. Well this kind of pleasure isn’t a luxury, it’s a necessity.

"When we have cravings for potato chips and chocolate, it may mean that we need an endorphin pill rather than all the empty calories from chips.”

Endorphins: High concentrations of endorphins in the brain produce a sense of euphoria, enhance pleasure, and suppress pain, both emotionally and physically. When endorphins are low, people feel anxious; they are also more aware of pain. Endorphins have an appetite for fat and fatty foods, such as fries, cheese, creamy sauces, margarine, butter, fried chicken, potato chips, and chocolates. Upon eating some fat, you will notice a change in mood, feeling more pleasure.

Many people believe that if they limit carbohydrate intake and then exercise, their body fat will be broken down. In fact, this way they are lowering their capacity to burn fat, and will lower their metabolism. In such a condition the body will break down muscle to form carbohydrate. In addition, the muscle breakdown raises stress hormone levels and causes carbohydrate cravings.

Serotonin: This hormone makes us feel calm, poised, confident, and relaxed. When our serotonin levels are low, we feel nervous, irritable and stressed. About 80% of our body's total serotonin is in the gut, where it regulates intestinal movements. The rest is produced in the central nervous system. Lack of serotonin loses maternal instincts in human beings. Now we don't crave for fat, now we crave sugar. Have cravings for sugar? Try some crackers, frozen yogurt or popcorn.

When we don't get adequate protein, dopamine levels drop and this makes us mentally sluggish. Chicken, eggs, has coenzyme Q10 (Co Q10), which increases the energy generating potential of neurons. Omega-3 fatty acids are found in seafood, especially mackerel, salmon, striped bass, rainbow trout, halibut, tuna, and sardines have a possible role in the production of these pleasure hormones.

Apples not only help in the prevention of cancer but may also play an important role in the prevention of neurodegenerative disorders.

Bananas are important in motivation, alertness, concentration and memory.

Beet is an antidepressant of the first order.

Cottage Cheese: One of the “must eat” foods on every expert’s list

Watermelon: Watermelon juice is fat free and loaded with vitamins A, B6, and C! Vitamin B6 is used by the body to manufacture neurotransmitters such as serotonin, melatonin, and dopamine. Vitamin C also enhances the immune system while protecting the body from free radicals.

Wheat germ: Is natural force of dopamine.

Avocado, seaweed, spinach and mustard green, oats, whole grains, brown rice and wheat, whey protein and yogurt are more such food that increases the inflow of pleasure hormones and makes you happy and gay.

 

Apart from food,  exercise too decreases the stress hormones like cortisol and increases endorphins.  

Endorphins are the body’s natural feel good chemicals, and when they are released through exercise, your mood is boosted naturally. Workout releases adrenaline, serotonin, and dopamine too,these chemicals work together to give the feel good factor. Physically active people recover from mild depression more quickly and physical activity is strongly correlated with good mental health as people age.

The best type exercise is cardiovascular exercises and aerobics.  This is because vigorous exercise helps to release the chemicals necessary for the mood-raising high.  Yoga is also great for reducing tension and stress.  It focuses on stretching, breathing, and motion that releases negative emotions from the body.  Just ten minutes of moderate exercise is enough to elevate mood, vigour and decrease fatigue.  However, 30 minutes of moderate exercise every day will fetch you all the benefits.

So folks balance your "Happy Hormones" by checking on what you eat and how you live!!

Next post will be on how to care of your skin in winter and make your own body butter at home. Adios!!

MOOD, FOOD and DOPAMINE – part 2

MOOD, FOOD and DOPAMINE – part 2

More than 100,000 chemical reactions go on in your brain every second! The brain is also a radio transmitter, which sends out measurable electrical wave signals. In fact the brain continues to send out these signals for as long as 37 hours after death!

Last time I talked about the Pleasure homone ‘Dopamine’ and how it controls our mood. There are three more such hormones which are responsible for our mood, feelings, empathy etc and they are Oxytocin, Serotonin and Endorphins. Today we will discuss about two of these.

A HORMONE THAT MAKES US HUMAN, MAKES US GENEROUS:

Oxytocin is secreted from the pituitary gland. It has a major role in social behaviour, like ‘bonding’ in many species, including humans. In a study, it is found that both in humans and in dogs, oxytocin levels rose after five to 24 minutes of a petting session. This is possibly the reason why humans and dogs are such great pals. Increase in Oxytocin also increases the sexual receptivity.

Oxytocin is a hormone that initiates maternal behaviour. It is higher in mothers when they interact with unfamiliar children rather than their own. It prepares the foetal neurons for delivery. Mother’s oxytocin reaches the foetal brain and switches the action of neurotransmitter, which in turn silences the foetal brain for the period of delivery and reduces the risk of damage due to deprivation of oxygen. Also high levels of oxytocin is related to romantic attachment. It is Oxytocin that may aid romantically attached couples by decreasing their feelings of anxiety when they are separated. When we hug or kiss a loved one, oxytocin levels drive up. One of the great things about oxytocin is that you can fix anywhere and at any time. All you need to do is simply hug someone or shake their hand. The simple act of bodily contact will cause your brain to release low levels of oxytocin — both in yourself and in the person you're touching.

MDMA or Ecstasy

This particular pleasure hormone develops tolerance towards various addictive drugs like, cocaine, alcohol and reduces withdrawal symptoms, where as MDMA commonly known as ‘Ecstasy’ may increase feelings of love, empathy and connection to others by stimulating Oxytocin activity via activation of serotonin. Well, that does not give a lead to try ‘Ecstasy’ and get addicted!!

SEROTONIN

Serotonin is also known as the happy hormone. It seems to help keep our moods under control by helping with sleep, calming anxiety, relieving depression. It is important for our memory and learning, temperature regulation, and some social behaviour. Research says, it might also have a role in anxiety, migraine, vomiting and appetite. About 80% of our body's total serotonin is in the gut, where it controls intestinal movements, that is why it controls our appetite. Rest of it is in the central nervous system and blood platelets.

The body’s natural urge is to have positive feelings and humans will do anything to get that rush. The object of the game is to find the best way to maximize the natural high and push the body's limits without jeopardizing the individual's delicate, natural balance needed for survival. And what would be better than the natural ways to get that high?

Next time, we will discuss about the last celebrated Pleasure hormone, ‘The Endorphin’ and the kind food and way of life one should have, that will create the natural balance of these ‘The Pleasure Hormones’ , to lead a happy healthy life.

MOOD, FOOD and DOPAMINE!!

Food to reduce stress and elevate mood!!......Part 1

While doing some research on ‘Pleasure Hormone’ I came across ‘Snow White and the seven dwarfs’.  I read the fairy tale again and found the names of the midgets very intriguing. 

Grumpy, Doc, Happy, Bashful, Sneezy, Sleepy and Dopey.........woh!! These names fit well with "the seven moods of man". Out of the seven, I got stuck to the name “DOPEY”. 

Not sure whether it has got any connection with the word “DOPE” but I would love to connect it with “DOPAMINE” or the “PLEASURE HORMONE”. Unhappy Snow White became happy, in the company of ‘The Seven Dwarfs’.

Dopey....Dope....Dopamine!!

Dopamine is a neurotransmitter that has a very significant role in brain pleasure pathways . It plays a key to the brain processes that controls movement, emotional responses, and the ability to experience pleasure and pain. 

When we get a sudden urge for a pleasure-related activity like eating, drinking, and having sex, there is a “burst firing.” of dopamine level. This “burst firing” actually channels the “goal-oriented behaviour” in us. Due to all this, dopamine is called the “pleasure hormone.”

For a good mental health a balanced level of dopamine is necessary. When the level drops, we feel, something is terribly wrong. Too much of it might leads to quite severe wild behaviour and makes us edgy.

These bumpy feelings are then projected onto our partner. Out of the blue, he or she is no more, interesting. This is a very painful experience, in an intimate relationship. The "hangover," or "low-dopamine" period, might either make us feel dumped or as if someone is demanding things in a way that we cannot put up with. And then we may desperately seek new highs (alcohol, sweets, new partners, pornography, and so forth) to raise our dopamine levels again.

As dopamine levels decrease we experience anxiety or depression. Drugs giving "highs", like cocaine and nicotine, simulate the effects of dopamine in the brain. It has an active role in addiction by working on the reward-signalling system in the brain.

The reward is the release of dopamine and the feeling of satisfaction. Then to stay satisfied, we will grow a desire. Then to satisfy that desire, we will repeat behaviours that caused the release of dopamine. Gambling is a perfect example of this.

For example, we might insist on gambling, even though we know that the odds are against us. Probability and reason are no longer the most important factors in decision making. 

Feelings of getting satisfaction are so strong that we can often lose the ability to reason, in order to achieve satisfaction. We will act in what WE thinks is in OUR best interest. 
The unconscious need for the release of dopamine thus becomes the most important factor. This supports the observation, that the unconscious plays a vital role in decision making.

Research on Dopamine system has now made it easy to understand many psychological diseases, from schizophrenia to hallucinations. Dr. Anthony Grace says “We have found the area of the brain that tells [dopamine neurons] to go into communication mode or not. Accordingly it could provide potential therapies for major mental disorders. We could develop drugs that control what the dopamine is doing.” 

Instead of merely blocking all the dopamine secretion and creating a detached “zombie-like” personality, researchers can now alter and preserve the dopamine secretion to cure mental diseases while keeping other brain functions intact............to be continued.

Modernity, Nature and Immune System!!

What is modernity? 

As Jean Jacques Rousseau  said, “a perpetual clash of groups and cabals, a continuous flux and reflux of prejudices and conflicting opinions, everyone place himself in contradiction with himself, everything is absurd but nothing is shocking because everyone is accustomed with everything, a world where the good, the bad, the beautiful, the ugly, truth and virtue have only a local and limited existence......”

In this ever contradictory confusing world one thing should have been constant is nature and its benefits. By contradicting the nature, we are making it our own Frankenstein. The natural world has its own value and the health of natural systems should be our first concern.

Since we are in desperate need for cure and the media and advertising has taken modern medicine to its height, we thus fall into the trap of “Modernity”. Our opportunity and desperation often turns into blindness. Modern medicines might be miraculous as life saver but it is not the only option as herbal remedies and traditional medicine are also rising steadily.

Herbs, safe nutrients and minerals almost no hazardous effects on the body. Even though we can extract great benefits from plants, it is surprising that the majority of people do not want to stick to such safe routes. While herbal medicine can cure painful ailments, it might not be as effective for serious illnesses. But it is far more affordable, nicer to the body, and actually reduces the amount of side effects.

To reach this thought process to “The Many” , we should concentrate on “The One”. It should be, “From Me to You”!!

Lets say, we have simple Fever and we rush for a course of antibiotic, where as Fever is body's natural protective function. When our immune system is fighting off bacteria and viruses the body temperature increases. Fever is our strongest weapon in the fight against infections or diseases. In an adult, temperatures under 103 degrees Fahrenheit encourages the body to create more immune cells.

It is body’s natural process to eliminate what is useless and unwanted. Body’s natural mechanism is to detoxify the toxins. Nature has been producing seasonal fruits and vegetable as per the need of temperature inside and outside the body. Right combination and consumption naturally detoxify our system and helps in building an overwhelming immune system.
End of the day its all about our immune system.

p.s: The next blog would be on, what is immunity and how to boost it naturally!!

The hibernation diet!!

When you catch some shut-eye, a spoonful of honey may help you to work off your extra kilos.

We all want to scrap off  few extra kilos while still tucked up in bed, wake up fresh and ready for the day. This is when "Hibernation diet"will come in aid. Just follow some simple rules and few spoonful of honey before bed!  

"The Hibernation Diet is about recruiting your own natural recovery system for weight control,"  says A British nutrition expert!! Weight loss is not about fighting with your body, its about learning to make it work for you.

Honey speeds up the fat-burning metabolism, calms stress hormones, fuels the liver and leads to a good night sleep....it kick-starts body's recovery mechanism. We need to know the art of working with our bodies, rather than against them. 

Three major things needed for "The Hibernation diet":  1. Honey 2. Healthy eating 3. Strength training.

Honey: Table sugars are called empty calories for they lack minerals and vitamins. They suck dry the nutrients of the body, so absorption of cholesterol and fatty acid is blocked, kicking in high cholesterol and helping obesity.

On the other hand honey is a natural sweetener having 22 amino acids and variety of minerals, a must for digestion.This will nip obesity in the bud. Having lemon juice and little honey the first thing in the morning is an effective anti cellulite treatment. Another very good recipe for weight loss is honey cinnamon tea.

 

Daily intake of one-half teaspoon (1 gram) of cinnamon not only lowers Blood sugar levels in type II diabetics, it also notably lowers LDL and triglyceride levels. HDL or "good" cholesterol is not affected by cinnamon. 

 

Healthy eating:  A healthy, balanced diet is void of highly refined, processed foods — that means no white bread, pizza, burgers, chips, beer and sugar. Eat food that will provide the nutrients our body needs, without excess additives. So, 'Hibernation Diet' isn't all about honey. Honey!!

Strength training: This differs from bodybuilding, weightlifting or power lifting, rather helps in building strong bones, muscles, tendons and ligaments. It betters joint function and bone density. Reduces potential for injury,  temporarily increases metabolism and improves cardiac function.

Two to three bursts of stength training each week is enough to liquefy the fat cells. You don't need to go to the gym to do it — use light hand weights or packs of sugar r rice . Power yoga is another way to keep metabolism running efficiently.

RECIPE of the day: 

YOUR MORNING CUPPA!! Cinnamon Tea!!

Pour 1/4th teaspoon of cinnamon powder in a cup of hot water. Brew for 1/2 an hour. Stain the tea, add honey and few drops of lemon juice....take it hot, it works better!! 

Happy shredding!! Adios Amigos!!