Yesterday during a group nutrition session, one of the participants requested me to put up some easy and healthy recipes on my blog. While I look for such recipes, if any of you have them already, do write to me and I’ll be happy to publish them here with your name.
Thank you!
A question that came from a vegetarian – “Is it ok to eat a cup of flaxseed daily? My gym instructor has asked me to take fish because its good for my heart, but I don’t want to start eating non-veg. So, he asked me to take 1 cup of flaxseed everyday.” If gym instructors were qualified in nutrition and dietetics, they would not dole out such advise!
Firstly, it’s not important for vegetarians to start eating fish or any form of meat for good health. Secondly, if meat eaters get their omega 3 fats from fish, the vegetarians can get it from flaxseed and walnut. However, it’s not necessary to eat a cup of flax everyday. 1 to 2 tablespoons is the suggested quantity as of now.
You can find whole flaxseed as well as the powdered form in many supermarkets. Powdered flax is easier to consume. Add it in your breakfast cereal or soup or sabji or dal or smoothie or pasta or any other dish.
Today is World Health Day, and this year’s theme is High Blood Pressure. High blood pressure also known as hypertension increases the risks of heart attack, stroke and kidney failure. However, hypertension is preventable and treatable.
On the occasion of this year’s World Health Day, The Times of India, Bangalore, carried my article yesterday (April 06, 2013) in their wellness section. I’ve published the same article here for the blog readers –
Diet Helps Maintain Normal Blood Pressure
It’s a given that high blood pressure and diet are linked. What and how much you eat can increase the risk of high blood pressure, and at the same time can also help to control your blood pressure.
Increased intake of sodium, calories, saturated fat and alcohol, along with other factors like heredity, smoking, stress and sedentary lifestyle accelerate your risk of high blood pressure.
Dietary changes to control your blood pressure
Steps to prevent or control blood pressure
A recent news item said that Samoa Air will charge the passengers according to their weight. It’s the first airline to do so. Although, not many people across the globe fly this airline, perhaps there’s a message in this decision – you’re better off with less weight.
Talking about weight, when was the last time you weighed yourself on a weighing machine? If you know your weight in kg and your height in meters, apply this formula to calculate your Body Mass Index (BMI) – weight (in kg) / height (in meters squared). If your BMI falls within 23, your weight is normal. If your BMI is above 23, you are overweight and need to reduce. Excess weight increases the risk of heart disease, high blood pressure, adult diabetes, some types of cancer, osteoarthritis, and many other health problems.
Check your weight at least once a month and maintain it within the normal range.
Sometimes referred to as the trinity of flavor, 3 spices that we cannot do without are ginger, garlic and chillies. And this I write from the chilli-land of India – Andhra Pradesh. I wonder if any other state in India can beat the Andhraites in the intake of chillies!
What’s great about the spice trinity is that all of them are rich in antioxidants. Garlic has cholesterol lowering properties as well as helps to remove excess phlegm from the body. Ginger reduces nausea and also provides vitamin C, magnesium and potassium. Chillies (dry red or fresh green) provide vitamin C, beta carotene and magnesium.
It makes sense to include these spices in your diet regularly, but in restricted quantities. They can be added to salads, sauces, soups, masalas, chutneys and gravies.