What Foods To Eat And What Foods To Avoid During Pregnancy

Pregnancy is a wonderful phase for you and your family. The moment there is pregnancy news in the family, lot of preparations start. Both you and your family starts thinking whether a baby girl or a baby boy will be born, how the baby will look, the colour of the baby’s eyes, hair, skin, so many questions start coming in their mind. And then you have all the elderly members of your family who come forward with their expert advice of what to eat and what to avoid. Whatever you are eating in this prolonged period of nine months is not only to satisfy your hunger but also for the physical and mental development of the baby.

For some unknown reason, pregnant women have strange cravings for food at strange time of the day. The reason is still quite unknown, maybe mood swings. Chips, hotdogs, burgers, cheese, fried foods and many more.

Today we’ll give you some suggestions on healthy food to eat while pregnant that you should follow for your health and your unborn baby’s development too.

FOOD PREGNANT WOMEN SHOULD EAT:

You can’t eat just anything and everything when you are pregnant. The diet that you had been following for so long needs to be modified for a healthy baby and you. So here’s a list of all the pregnant women food options that will help you achieve a good diet.

1. Dairy products:

Dairy products are first on the list of food to eat during pregnancy! As calcium intake is a must during pregnancy. Include low-fat or skimmed milk, paneer, yogurt, lassi or buttermilk. These are not only rich in calcium but also in Vitamin B12 and Vitamin D. Milk is also considered to improve digestion and appetite in pregnant women. However if you have issues with milk-based products, consult your doctor about how you would replace dairy products for enough calcium intake. Calcium is necessary when you are pregnant as it helps in the bone and teeth development of your little one. Drink 2-3 glasses of milk each day.

2. Cereals and whole-grains:

Cereals and grains are a wholesome diet for consuming a good amount of fiber. Brown breads, rotis made out of a combination of a variety of grains and rice are good for your health as they prevent constipation and hemorrhoids. Not only that cereals and whole grains are also rich in iron, magnesium, folic acid and Vitamin B1 and B2. These nutrients are very essential for your baby’s development and in building up the placenta. Whole grains also boost energy to pregnant women. Brown rice, wheat cereals or oatmeal, noodles made from wheat are good options.

3. Fruits and vegetables:Pregnant ladies should include atleast six servings of fruits and vegetables per day. Plan your meals accordingly. Fruits and veggies are very rich in all vitamins minerals and fibers. Not only that they are also a good source of Vitamin C which is good for both you and your baby. Vitamin C strengthens gums and tissues, helps in healing wounds fast and also helps in absorbing iron.Have enough of berries, oranges, apples, melons, strawberry, papaya, green leafy vegetables, broccoli and cabbage. During your meals, keep a plate of green salad.Eating a variety of colorful fruits during pregnancy ensures that the growing baby gets all the essential antioxidants, vitamins and minerals. Green leafy vegetables like Swiss chard, kale and spinach are an excellent source of folate, minerals and Vitamins C, K and A.4. Proteins:Include enough proteins in your diet. Have lean meat (excluding liver), fish, eggs, beans and sprouts. Have fish 2-3 three times a week. Include sea fish like sardines and tuna in your diet. These fish are very rich in omega-3 fatty acids which are one of those healthy fats. It has been found that omega-3 fats are needed for brain and eye development of your unborn child.Omega-3 fats are responsible for a faster development of your child’s brain. Other than that omega-3 fats also prevent the chances of asthma and allergies at a later age.Always be careful to cook eggs, fish and meat properly before eating. Cook eggs in such a way that both the white portion and yolk becomes hard. Only then it is properly cooked. Uncooked or semi-cooked foods may contain bacteria which may result in food poisoning. It may also poison your baby’s blood.5. Beans and pulsesBeans and pulses are a must have when it comes to healthy pregnancy diet. They are rich in proteins and fibers and also some essential nutrients like zinc, iron, folate and calcium. Add beans and sprouts to your salads, soups or noodles and pasta. Kidney beans, soya beans, lobia, all pulses are really good for you and your baby’s health.

6. Nuts and seeds:Nuts and seeds being rich in fatty acids, vitamins and minerals are a must in your diet. Whenever you feel hungry in between meals, have a fistful of almonds, cashew, walnuts or pistachios. Nuts are as good source of Vitamin E and all Vitamin Bs. Other than that they are stuffed with some excellent minerals like iron, magnesium, zinc etc, which are good for your growing fetus. But remember that although nuts are good for you and your baby’s health, but having lots of them will add to your weight which may be difficult to cut down later; and also do not have oil-fried nuts. Oil-fried nuts have unhealthy calories and lots of sodium. It’s good to have them raw always.Now for the seeds, consider having pumpkin, sunflower, sesame and flax seeds. These seeds are super rich in minerals, vitamin Bs and fiber. Flax seed is rich in omega-3 fats. You can have flax seeds either whole or grind them to a fine powder and mix with milk.

7. Berries:Berries need a special mention and it should take a special place in your pregnancy diet chart. Berries are good in folate, vitamin C, potassium and fiber. If you don’t like berries start liking them because they are good for the developing fetus. You can top your cereals with berries or eat them fresh. But always wash them thoroughly before eating. Black berries, blue berries, strawberries or raspberries, any variety of berries are good for you.8. Red meat:If you had been avoiding red meat for so long due to the fear of weight gain, there’s news. This is the time to have some lean red meat. It is an excellent source of high-quality protein that is essential for baby’s development during the last trimesters. It is not only rich in proteins but also iron. Iron carries oxygen to your baby’s brain. Eating lean pork and beef will also give expectant mothers extra dose of Vitamin B and iron.9. MineralsThe main minerals that are vital for pregnancy are as follows:Calcium: (RDA 1000mg) found in most greens, milk products, legumes and nuts.

• Zinc: (RDA 15mg) whole grains, broccoli, eggs, lean meats and tomatoes.
• Iron: (RDA 30mg) whole grains, greens, meats, legumes, dried fruits and tofu.
• Iodine: (RDA 175mcg) iodized salt, seafood and cheese.
• Selenium: (RDA 65mcg) seafood and grains.
• Phosphorus: (RDA 700mg) fish, eggs, meats.
• Magnesium: (RDA 360mg) all beans, cashews, broccoli and tofu.
• Flouride: (RDA 3.1mg) fluoridated water, seafood and tea.

3. Sweet Potatoes:

Sweet potatoes contain nutritious fiber, potassium, iron, copper, Vitamin C and B6, and beta carotene. Eating sweet potatoes can single handedly meet your iron requirement. Get your taste buds rolling by eating baked, mashed or even deep fried sweet potatoes.

4. Salmon:

Salmon is a good source of omega-3 fats and protein. These essential fats help in the development of baby’s brain and eyes. Salmon is also good for meeting the protein requirement of pregnant mothers. However it is advised to limit your salmon intake to six ounces weekly.

WHAT TO AVOID WHILE PREGNANT?

Yes, there is definitely a fine list of food and drinks you should avoid when pregnant as per the pregnancy food chart. Some of those foods that you had liked for so long have to be avoided for the good of your baby.

1. Fruits to Avoid:

There are quite a number of fruits that you need to avoid during pregnancy.

a. Papaya tops the list. In some countries, having papaya during pregnancy is considered harmful for the baby. Many may think it as superstition, but even science has proved that raw and semi-ripe papayas being rich in latex cause uterine contractions and thereby early labour. However on the other hand, consuming fully ripe papayas when pregnant is excellent.

b. Pineapples should also be avoided as they contain bromelain and may lead to softening of cervix and early labour.

c. Grapes should be avoided in the last trimester. It may lead to increase in body heat.

2. Coffee and Other Caffeine-Related Drinks:

Coffee might have been your stress-buster all these years but not anymore, atleast not during your pregnancy. Cut down on coffee and other caffeinated drinks altogether. Past studies have shown that too much of caffeine in your diet may lead to miscarriages, retardation of growth in baby and underweight babies. Also caffeine slows down the absorption of iron in your body which may lead to anemia.

So avoid, tea, coffee, soda or any aerated drinks.

3. Alcohol:

Don’t even think of bringing alcohol near you when you are pregnant. It is like a poison to your unborn baby. The amount of alcohol you will be consuming will travel through placenta to your baby’s blood. Your baby may have permanent health issues.

In European countries, it is quite a tradition to celebrate any good news over a glass or two of wine. We Indians have also adapted it, but for the sake of your baby bid all alcohol good-bye.

4. Raw Seafood:

The top must-not-eat food during pregnancy is raw, uncooked fish.

• Shellfish, marlin, swordfish, shark and sushi – all of them contain methyl mercury which is severely detrimental for fetal brain development.
• Consult your doctor before starting any fish oils too.
• Avoid undercooked fish as it might contain harmful bacteria and give you an unwanted infection.

5. Raw Meats:

Raw, undercooked meats are avoided at all times in life, much more so during pregnancy.

• Besides possibly containing infectious bacteria, these might also contain toxoplasma cysts. These cysts contain the toxoplasma gondii parasite and may cause severe damage to the fetus.
• The parasitic infection reaches the fetus through the umbilical cord and wreaks havoc.
• All meats must be washed and cooked thoroughly – another good reason to avoid eating out too often.
• Avoid pre-stuffed poultry, ready-to-eat meats and meat spreads as they may contain harmful bacteria.
• Liver must be avoided as it contains large doses of vitamin A and its excess can be harmful to the fetus.

6. Any Fast Food:

Just avoid them these nine months. You don’t know what is happening inside the restaurant kitchen; even if they are washing the veggies and meat or not. So better avoid than risk your baby’s health.

7. Soft Cheese:

Soft cheese which is imported is made from unpasteurized milk and may contain bacteria. These include feta cheese, gorgonzola and all other Mexican style cheeses. Avoid them.

8. Smoking:

Every cigarette you smoke is harmful for your baby. The nicotine present in tobacco slows fetal growth giving birth to low-weight and pre-mature babies.

9. Unpasteurized Juice:

Pasteurization is the process that food, juices and other fluids are put through to kill bacteria and other germs. The juices that you find at the stands and stalls are not put through this process and even some sold at the shelves of your super market. Always check the label before buying. Such juices can spread contaminants to your baby too which is definitely not good for your unborn baby!

10. Unpasteurized Dairy Products:

Needless to say, unpasteurized milk and cheese may again give you food poisoning that can potentially harm you and your fetus.

• You should also avoid cheeses like brie, camembert, feta, queso blanco, queso fresco, panela and blue cheese as they are often made with unpasteurized milk.
• Choose hard cheeses as they are mostly made with pasteurized milk, such as cheddar, parseman and stilton.

11. Hot Dogs and Other Nitrate Rich Foods:

Nirates are the additives that have associated with the development of brain tumors and diabetes. Hot dogs and cured meat are quite rich in this additive. Though the association is scientifically established yet, why take a chance?

12. Unwashed Vegetables and Fruits:

The toxoplasma gondii parasite and listeria bacteria often hide in fruits and vegetables.

• Beware of having unwashed fruits and vegetables.
• They must be thoroughly washed before being consumed.
• In countries where pesticides are used in large quantities, it is best to peel off the fruits before consumption.
• Raw vegetables must be avoided, especially raw sprouts and salad dressings, as they may contain harmful bacteria and viruses

13. Raw Eggs:

Having raw eggs can lead to food poisoning.

• Though food poisoning rarely affects the fetus, it might make the expectant mum very ill.
• Cook both egg white and yolk properly.
• Also, avoid homemade salad dressings and sauces that contain raw egg (mayonnaise, hollandaise, Caesar salad dressing).
• Try store made ones instead as they contain pasteurized eggs.

14. Canned Food:

For the simple reason that it might be too old and the water content may harbor harmful bacteria, avoid all canned food during pregnancy. Further, the lining in cans often contains Bisphenol A (BPA) which affects endocrine activity and harms the fetus.

 15. Herbal Supplements:

The effect of herbal supplements on pregnancy are somewhat disputed.

• Avoid all herbal teas and supplements during pregnancy because you can never be sure of their actual ingredients.
• Some herbal elements create muscle contractions and may even lead to preterm labour.
• Some supplements contain high dosages of caffeine and weight loss elements.
• Avoid herbs like senna, wormwood and saw palmetto, and talk to your doctor before you decide to have any kind of herbal tea.

16. Home-Baked Goods and Ice Cream:

As with all dairy products, homemade cookies may be raw and cause food poisoning and bacterial infections. The same is true with homemade ice-creams also. Avoid the homemade ones, and instead, give in to your craving by having it from a reputed brand once in a while.

The little one inside you is your responsibility. Your lifestyle habits will be responsible for your baby’s growth. Take proper care of yourself and the unborn one.

Hope this article answers all your questions on what food pregnant women should eat and also not eat! Do leave us a comment.

7 Surprising Health Benefits of Parsley

• Parsley is a pretty little Mediterranean herb that lends a sprinkling of color to your plate. But let’s not think of it as just a garnish—after all, parsley has been around for more than 2000 years, and boasts some time-tested benefits that you should know about
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• Parsley is rich in many vital vitamins, including Vitamin C,  B 12, K and A. This means parsley keeps your immune system strong, tones your bones and heals the nervous system, too.
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• It helps flush out excess fluid from the body, thus supporting kidney function. However, the herb contains oxalates, which can cause problems for those with existing kidney and gall bladder problems.
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• Regular use of parsley can help control your blood pressure. The folic acid in this herb is like a tonic for your heart.
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• Parsley essential oil, when massaged into the scalp, may reduce hair loss.
• Use parsley daily, and you’ll feel relief from joint pain. That’s because the herb has anti-inflammatory properties.

• Parsley tea relaxes stiff muscles and encourages digestion.
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• Studies indicate that parsley—especially its essential oil—may have a role in inhibiting cancerous tumors. In fact, scientists have billed it a ‘chemoprotective’ food.
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On my recent visit to France, I had the chance to enjoy several delicious dishes garnished with parsley. Now I am back in India, and while we here are partial to cilantro leaves, I am going to flirt with dainty parsley in my cooking. Your suggestions are welcome.

Skip the Fancy Lotion and Use Oil to Moisturize Your Skin

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• The beauty industry doesn’t want you to know how pointless moisturizing lotions actually are. All you need is high quality plant oil to do a better job for less money.

There used to be a giant pump-action bottle of Jergen’s hand lotion in my parents’ bathroom. Every night I would rub some into my dry winter-skin hands and hope to wake up with lusciously hydrated skin, but it never seemed to make a difference. That lotion was a totally useless addition to my teenage beauty routine.

I’ve since learned an unusual lesson, one that you won’t typically hear anywhere mainstream because the big beauty industry would hate for the cat to get out of the bag: Moisturizing lotions are pointless.

Basic lotion is nothing more than oil emulsified in water, with alcohol added to help with evaporation and chemicals to help with the emulsification. Conventional brands contain parabens for preservation, toxic fragrances (or more chemicals to mask the smell and make it ‘fragrance-free’), petrochemical-based emollients (to soften and give the impression of smooth, tight skin) and humectants (to enhance water absorption), penetration enhancers, and thickening agents. Despite all these fancy ingredients, many of them don’t even work that well.

If you want to avoid all of those nasty additives, then break it down to the most basic component of lotions – the oil that actually provides the moisturizing action that your skin needs.

Smearing oil directly onto your face might seem counterintuitive, especially after years of brainwashing from the cosmetics industry that all oils are bad. We’ve been taught to believe that oil clogs pores, causing acne breakouts and blackheads. It does, but that’s because it’s the wrong kind – usually mineral oils or animal fats, which, according to Julie Gabriel, author of The Green Beauty Guide, form a “waterproof plastic film on top of all the debris on the skin’s surface, locking in the bacteria, dead skin cells, sweat, and sebum.” Yuck!

Plant oils, on the other hand, are similar to the kind of oil that your skin produces naturally. They are easily recognized and absorbed by the skin without clogging pores and can bind moisture to the skin while strengthening skin cell membranes.

My advice is to use oil to moisturize your skin directly. Rub oil into your face after washing. (You can even wash your face with oil!) Rub oil over your body when you step out of the shower or after shaving. Rub oil into your hands and cuticles. I’ve been doing this for years; it’s the best (and cheapest) high quality moisturizer I’ve found yet.

Some good oils to try are sweet almond, avocado, extra-virgin olive or coconut oil, grapeseed, cold-pressed sesame, apricot kernel, and rosehip oil.

Elaichi

Description:

Cardamom is native to India and Sri Lanka where it occurs in the wild. It has been introduced all over all over tropical Asia where it is cultivated.
The plant grows in a thick clump of up to 20 leafy shoots. It can reach a height of between 2 to almost 6 m.

Leaves - dark green, long and sword-shaped. The underside is paler and may have a covering of tiny hairs.

Flowers - on a long flowering stalk which can grow to more than 1 m long. They are both male and female and are pale green. One of the petals is white and streaked with violet.

Fruits - pale green to yellow and elongated oval-shape. Each fruit has 3 chambers filled with small aromatic seeds, each about 3 mm long. The fruits and seeds dry to a straw-brown colour and are widely used as flavouring.
 

Always try to buy black cardamom whole rather than in seed form as it begins to lose its potency and aroma when the skin is removed and seeds are stored without the skin. It is also preferable not to buy the powdered form if whole pods are available, for the same reason. When required for use as a powder, remove the skin and discard and then grind the seeds in a clean, dry coffee grinder and use immediately. Look for fragrant, well formed pods that are plump, firm, dry and about an inch in length.

Benefits of Elaichi : 

According to traditional wisdom of Ayurveda, cardamom is effective in improving digestion. It helps those suffering from stomach cramps. It is a good stimulant and beneficial for those suffering from flatulence and gas.

Cardamom helps treat Sexual dysfunctions such as premature ejaculation and impotency can be easily remedied using the elaichi herb. Boiling the cardamom seeds in a mixture of honey and milk and then ingesting the concoction every night has been shown to yield superb results.

Cardamom also helps in cleansing the body as it has detoxifying properties. It is basically a warm spice and known to have originated from India. It improves blood circulation to the lungs and can be helpful in prevention of spasms or convulsions. Hence, cardamom in small quantities is beneficial for those suffering from asthma or bronchitis.

Cardamom enhances appetite and provides relief from acidity in the stomach. It is used in the cure of halitosis. It is beneficial for those suffering from various kinds of respiratory allergies. When you have sore throat, you can try out a little quantity of this medicinal spice.

Those suffering from nausea as well as excessive threat can also try out cardamom. Along with some other medicines, it can be used for treating mouth ulcers. It is known to be a good cure for weakness in general. Some practitioners of Ayurevda also advise its use for treating infection of the urinary tract.

Cardamom is known to be helpful in balancing all three 'doshas' in the human body. Hence it is termed as "tridoshic”. A little quantity of cardamom is especially beneficial in balancing "kapha”. It can be used for balancing "vata" and "pitta" also.

5 Superfoods that You Are Not Eating

We hear about superfoods often. But, do you know what they are? A superfood is that which has the richest amount of nutrients, the least amount of calories and are packed with vital nutrients that nourish the body in many ways. There are many food choices that provide your body with essential nutrients for overall health, but superfoods offer greater health benefits than others.

Picking the same food choices day after day is not only boring, it may also be depriving you of vital nutrients and disease-fighting antioxidants. For obvious reasons, the list of superfoods comprises fruits and vegetables. Here are the five superfoods that you should consider eating.

Beans

Beans are an excellent source of protein that give you more protein per ounce than most of the green leafy green veggies. The shoots that grow from germinated beans contain essential fatty acids that are important to boost immune system. Low on the glycemic index, beans do not cause dramatic fluctuations in blood sugar but prevent it. Moreover, they are high in fibre, which helps boost digestive health.

Salmon

Salmon fish, referred to as ‘saaman’ in hindi, is one of the best sources of good fat or Omega-3 fatty acids, which are known to help improve brain function, prevent type 2 diabetes, prevent arteries from getting blocked and keeping away eye ailments like age related macular degeneration and dry eyes. Also, it is loaded with vitamins A, B and D as well as calcium, iron, phosphorus and selenium.

Yoghurt

If you come to know the several benefits of eating yoghurt, it will certainly make a place on your dining table. Yogurt, unlike other milk and other dairy products, is easy to digest. It is one best natural probiotics; it has the good bacteria that aids in digestion, iritable bowel syndrom, inflammatory digestive tract disorder and also when you are struggling with tummy ache. Besides, it has calcium to protect your bones and proteins to provide all the energy you need.

Soy

If you don’t eat soy, you should consider including it in your diet. Soybeans are part of the large legume family, which includes beans, dried peas and lentils. Soy is also an excellent source of minerals, including calcium, iron and zinc. Calcium is essential for strong bones, iron for cell repair and zinc for growth and immunity.

Nuts

These days, nuts are being used in salads and recipes besides being used as a snack. They are capable of lowering the levels of bad or LDL cholesterol without affecting good or HDL cholesterol. Moreover, nuts such as almonds, walnuts and hazelnuts are rich in antioxidants, vitamin E and promote heart health. Since they are high in calories, make sure you stick to moderate amounts of no more than one ounce a day.


Incorporate the aforementioned foods to your daily diet; adding even just a few of these superfoods can help you to improve your health and fitness levels significantly.

Cellphone Radiation Is Real:Here Are 5 Ways To Protect Yourself

Whether radiation from cellphones is dangerous or not has been in the news for a really long time. The flummoxing data has now come up with enough evidence substantiating the ill-effects of exposure to radiation from cellphones. It is therefore, all the more salient for you to take preventing measures. Here are the top five ways in which you can save yourselves the impending dangers of cellphone radiation.

It has been found that a lot of people exposed to excessive degrees of cellphone radiation tend to develop fatal diseases like leukemia, thyroid cancer, lung cancer, breast cancer and also cancers of several other organs.

Use a Speaker or a Headset

While taking a call, try to not put the phone directly against your ear. Instead, choose a wireless or a wired speaker or headset to take a call. If you choose to go wireless, make sure that you take the instrument out of your ear after the call is disconnected. Put the call on the speaker if you are in a comfortable space.

Hold the Phone Away from your Body

To not find a youngster playing with the phone now-a-days is strange. Keeping the phone very close to the body can make your body susceptible to a lot of damage occurring as a result of exposure to the radiation. Handling the phone at even a small distance from the body dramatically decreases the amount of radiation that is absorbed by the brain and the body.

Do not keep the Phone under the Pillow or Store it in your Pocket

You’d be wrong to assume that your phone is not sending any radiation when it is not in use. It still sends out intermittent signals so as to connect with the cellphone towers nearby, implying that the radiation exposure is happening continually. If you must keep your phone under your pillow at night, make sure that you either switch it off or put it on airplane mode. Putting the cellphone on “airplane mode” cuts off all the wireless transmissions from the device, thus stopping all the radiation. You can also save battery this way.

Text more and Talk less

Phones emit far less radiation compared with voice communications. So, try to text more and talk less.

Make a Call when the Signal is Strong

When you make a call when there are fewer signal bars on the phone’s screen, your phone will have to try harder to broadcast the signal. According to research, radiation exposure increases significantly when the signals of the cellphone are weak.

Whiling away on the phone may be the best way you can pass your time while travelling or when you are drowned in boredom at a restaurant waiting for someone and lack the basic right to luxury. Now that you know the possible effects of cellphone radiation, make sure that you take the right steps to keep yourself safe.

5 Benefits of Eating Ice Cream

There is nothing better than an ice cream, especially on a hot summer day. There is no better dessert to serve after a delicious dinner. Who does not love ice cream? We all do! But did you know that in spite of the several disadvantages that eating ice cream is likely to have, there are certain benefits as well? Listed below are the top 5 advantages of eating ice cream.

1. Source of vitamins

Ice cream is a rich source of vitamins. It contains many vitamins including vitamins A, B-6, B-12, C, D and E. It also contains thiamine, riboflavin and niacin. Ice cream also contains vitamin K which prevents blood clotting.

2. Provides energy

Ice cream is an outstanding source of energy. It has a very high nutritional value. It contains carbohydrates, fats and proteins – all of which are essential for energy. Also, it helps to gain weight. If you are looking for energy, you should have ice creams, and with all the goodness of milk, it also provides you with necessary sugars.

3. Source of minerals

Ice cream is a rich source of minerals like calcium and phosphorus. Besides helping in building and maintaining stronger bones and avoiding bone related diseases, researchers have also found that calcium reduces the chances of kidney stones. Calcium also helps in preventing mood swings and premenstrual symptoms – another reason why you should have ice creams!

4. Stimulates the brain

Ice cream stimulates the thrombotonin, which is a hormone of happiness and helps in reducing the levels of stress in the body. Ice cream is made of milk which contains L-triptophane which is a natural tranquilizer and helps in relaxing the nervous system. It also helps prevent symptoms of insomnia.

5. Reduces risk of cancer

The calcium content in ice cream also helps in reducing the chances of colon cancer. Apart from being a catalyst to building stronger bones, this particular benefit of calcium makes ice cream all the more beneficial.

In spite of all the benefits that ice cream has, there is no reason to over indulge in it because it also has a large number of disadvantages which are harmful for your health. So relish on ice creams, but in moderation.

The benefits of natural food

If you’re looking to improve your overall well-being, help is at hand. Our nutritionist Lucy-Ann Prideaux is here to shed some light on what we mean by natural foods, and what foods you should be avoiding in order to stay healthy.

Let’s first understand the concept of “wholefoods” versus “fragmented” or processed foods. Processed foods have been stripped of one or more of their original elements, i.e. they are missing valuable nutrients, fibres or water. Natural foods, or Wholefoods (fresh whole fruits, vegetables, wholegrains, seeds, nuts, beans and legumes) have been provided for us by nature, and by their very nature, are the perfect foods for our bodies to thrive and survive on. We are, after all, part of nature, and as such are designed to thrive on natural foods. Whilst we can certainly exist on processed foods, we cannot (I believe) survive on these foods alone.

Natural food, as nature intended

Man-made/factory-made/synthetic foods or any foods, which have been highly sugared, salted and processed, are devoid of so many of the nutrients and life-giving substances needed for optimal health. Foods as close to their natural state, or as nature intended them to be consumed, are, in contrast, rich in health-giving nutrients that sustain and energise us. Fresh, raw fruits and vegetables are also full the “life-force” of nature, which along with vital vitamins, minerals and phyto-nutrients lead to a positive, natural state of physical and mental health and vibrancy.

Not so natural foods: what to avoid

These highly processed foods lead to ill-health and disease, and to the accumulation of body fat and weight gain. Under this banner come:

• White flour-based products which have a high glycaemic index and load (High GI or High GL)
• Refined grains, many commercial “boxed” cereals
• Refined sugars and syrups
• Sugary foods and drinks such as biscuits, pastries, cake, canned drinks and many sports drinks and sports products.
• Also problematic are foods that are high in both refined sugar AND commercial fats and trans fats. These include manufactured biscuits, many cereal and breakfast bars, processed protein and energy bars, cakes, pastries, chocolate bars, sweets and candies etc.

Doesn’t it make sense to move toward nature and simply eat natural foods?

Looking for healthy snacks?

If you’re after something healthy, low fat and natural which counts towards your 5 a day, why not try these yummy snacks from our range:

• Get natural with Nakd Protein Crunch bars that are full of honest, healthy ingredients and 100 % natural goodness. The soya crunchy pieces packed with extra protein will keep you going for longer.
• Nakd Caffee Mocha bars are new, delicious coffee flavoured treats made from all natural ingredients with the heavenly rich aroma of a fresh cup of cappuccino with chocolate mocha! Gluten, wheat and dairy free.
• Nakd Infused Raisins count as 1 of 5 a day and are a delicious sweet snack to satisfy those with a sweet tooth. 100% natural goodness and delicious flavour.

The benefits of eating fish

WHY IS EATING FISH HEALTHY?

Fish is a high-protein, low-fat food that provides a range of health benefits. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the "good" fats. Since the human body can’t make significant amounts of these essential nutrients, fish are an important part of the diet. Also, fish are low in the "bad" fats commonly found in red meat, called omega-6 fatty acids.

WHY ARE OMEGA-3S GOOD FOR YOUR HEALTH?

A growing body of evidence indicates that omega-3 fatty acids provide a number of health benefits. They:

• help maintain cardiovascular health by playing a role in the regulation of blood clotting and vessel constriction;
• are important for prenatal and postnatal neurological development;
• may reduce tissue inflammation and alleviate the symptoms of rheumatoid arthritis;
• may play a beneficial role in cardiac arrhythmia (irregular heartbeat), reducing depression and halting mental decline in older people.

The omega-3s found in fish (EPA and DHA) appear to provide the greatest health benefits. Fish that are high in omega-3s, low in environmental contaminants and eco-friendly include:

• wild salmon from Alaska (fresh, frozen and canned),
• Arctic char,
• Atlantic mackerel,
• sardines,
• sablefish,
• anchovies
• farmed rainbow trout and
• albacore tuna from the U.S. and Canada.

WHAT ABOUT FISH OIL SUPPLEMENTS?

Besides eating fish, another way to consume omega-3 fatty acids is by taking store-bought supplements. Fish oils come from both fish caught as food for humans and from small fish caught for animal feed, such as Peruvian anchovies.

A word of caution: contaminants such as PCBs accumulate in fish oil just as they do in fish, so make sure to buy capsules that are made from purified fish oil 

WHAT ARE OTHER SOURCES OF OMEGA-3 FATTY ACIDS?

Alternative sources of omega-3s come from terrestrial sources like flaxseed, walnuts and wheat germ. While still beneficial, these do not appear to provide as a great a health benefit as the omega-3s found in fish, shellfish and marine algae.

DO THE HEALTH BENEFITS OF OMEGA-3S OUTWEIGH THE RISKS ASSOCIATED WITH CONTAMINANTS IN SEAFOOD?

Fish is generally a healthy food source and can be safely eaten in most cases. But depending on your age and health circumstances, some people should limit the amounts of fish they eat. Consider the following:

• For young children and women of childbearing age, excessive consumption of mercury-contaminated fish can severely impact a child's development.
• Older women and men may find it an acceptable tradeoff to exceed recommended seafood meal limits to increase their omega-3 intake.
• People at high risk of cardiovascular disease must weigh the cancer risk of eating fish high in PCBs with the benefits of eating fish high in omega-3s, in which case the benefits of omega-3s may outweigh the cancer risk (1 in 100,000 - the level recommended by the EPA). However, these chemicals are known to cause serious health problems besides cancer, so the tradeoffs are not simple.
• The good news is that there are several low-contaminant, high-omega-3 seafood options available (see list above), so there’s no need to risk eating contaminated fish.

The Health Benefits Of Chicken Curry Recipes

Chicken

Chicken is an excellent source of protein and contains less fat than most meats, especially the breast which contains half the fat of a steak. Chicken is a good source of niacin, which possesses cancer fighting properties as well as the trace mineral selenium.

It is also a good source of vitamin B6, which in conjunction with niacin, is good for energy production by helping the body's conversion of proteins, fats, and carbohydrates into usable energy, as well as good cardiovascular health.

Onion and garlic

Onion and garlic are frequently used in curry recipes and both have protective effects - onion has been shown to protect against stomach and colon cancers for instance and garlic is well known for its anti-fungal and antibiotic properties. When cooked it is less powerful, but supposedly is good for the cardiovascular system.

Onion has also been used for centuries to treat coughs, colds and asthma as well as angina, bacterial infections, and breathing problems, while The World Health Organization recommends the use of onions for the treatment of poor appetite and to prevent arteriosclerosis.

Spices

While many people associate spices with the strong flavours of Indian food, they forget that like all foodstuffs they can provide important nutritional value.

For example both Ginger and turmeric appear to have an anti-inflammatory effect making them suitable for the treatment of arthritis. Unsurprisingly ginger does contain chemicals similar to those found in conventional anti-inflammatory medications, although it also acts to thin the blood, while turmeric seems to suppress the chemicals responsible for causing inflammation.

Cinnamon has also been identified as being important in the inflammatory response and a small amount taken every day will help lower the risk of factors leading to type 2 diabetes and heart disease by as much as 10 to 30 percent, although the jury is still out on cinnamon's anti-bacterial properties.

As well as its anti-inflammatory properties, one component of ginger, known as gingerol, has been shown to reduce the effects of nausea, vomiting, and motion sickness as well as possessing cancer-fighting attributes.

And cayenne pepper, responsible for much of the heat of a curry, has been used for centuries for its medicinal properties too - it seems to reduce the incidence of cardiovascular disease and may be useful as an analgesic too.

Find out more information on Indian food as well as mouth watering chicken curry recipes.

10 Simple Steps To A Perfect Chicken Biryani

It is traditionally reserved for special occasions such as parties, weddings, holidays such as the Ramadan.

The preparation is quite lengthy but the outcome is simply amazing. 

The secret of making an awesome chicken biryani is all in the spices...

I personally recommend using Basmati rice. It's thin and a fine grain rice which can be used for a variety of purposes.

Use Ghee instead of butter. 

It's a very important ingredient if you want your biryani to have a more authentic taste. 

So please, no substitution here! :-)

Also be sure that you have all the following ingredients in place in order to simplify the cooking process. 

Ingredients:

1-1/2 kg chicken disjointed
1kg soaked basmati rice
2 cinnamon (powder)
6 cloves - whole
1/2 tsp cloves powder
5 cardamoms
1/2 tsp cardamom powder
1 tbsp whole cumin
1/2 tsp cumin powder
1/2 tsp turmeric powder
1/2 tsp red chili powder
1/2 tsp nutmeg powder
2g oriental saffron 
1 cup yogurt
2 tbsp ginger garlic paste
50g crushed onion
500g fried onion
500g fried potatoes (marinated in a pinch of yellow food coloring before frying)
1 cup oil
1/4 cup ghee
1 tbsp salt
50g fresh coriander leaves (finely chopped)
50g fresh mint leaves (finely chopped)
5 green chilies cut lengthwise

Ok, before doing anything else...

Take some flour (around 1/2 kg) and mix it with 1 - 2 cups of water. We are preparing a dough. Once done, keep it aside. We'll be using it later (see step 8).

Now follow the 10 simple steps: 

(1) Marinate chicken in saffron, chili powder, turmeric, ginger-garlic paste and crushed onions.

(2) Add dry spices to yogurt and mix with chicken. Marinate for 1 hour.

(3) Add fried onions, fried potatoes, coriander, mint leaves, green chilies to the marinated chicken. Smear again.

(4) Gradually add oil, ghee and 2 cups of water to the marinated chicken. Keep aside for 30 minutes.

(5) Boil 1500 ml (1.5 L) of water with whole cumin, cardamom, cinnamon, cloves, salt and soaked rice. Boil until half done.

(6) Strain and place a layer of rice on chicken. Sprinkle with fried onions, a little ghee and saffron diluted in 1/2 cup of hot water.

(7) Top with remaining rice. Sprinkle again with fried onions, 1 tsp ghee and 1 tsp saffron.

(8) Seal the pot lid with the dough. 

(9) Cook on high heat for 10 minutes, then reduce heat (or reduce heat when sizzling occurs). Simmer for 1 hour. 

(10) Serve with spiced yogurt, thinly slice carrots and cucumber salad.

Yield 8 servings.

Tips: Use a heavy utensil when cooking the biryani. The dough can be replaced with a heavy lid for sealing. For crispy fried onions simply fry them in oil.

Many properties in grapes

GRAPES 

The fruit is a fragrant grape vine. Five species of grapes  -  are three green and two black. 

Consume grapes ,  acid ,  sugar ,  gum ,  Gl Ukoj ,  astringent matter ,  citric ,  Haitrik , Rasemic the original acid ,  sodium and potassium and magnesium chloride is etc. 

It is typical of the grape that patient ,  healing ,  children ,  old ,  young ,  pregnant or lactating mothers , weak or can all wrestler. Grapes are good for diabetes and cancer patients. 

The substance is found in grapes Herostilven antioxidant. Reduces the amount of sugar in the blood of grapes Therefore grapes is useful for diabetics. 

In black grapes, green grapes Orostilven than the content of the food circulation changes. Anemia occurs when the benefit immediately from eating grapes. Grape glucose ,  sugar ,  iron ,  blood loss is far. ½ cup grapefruit juice is continual shortage of drinking blood.

In cold day  , 50  grams Halangur grape eating food gets cold blood pressure is normal. In the first three days of cancer, drink some grape juice used to slowly add water to the Glas. 

Typhoid fever is beneficial to eat raisins. It is clear the stomach and does not collect feces. Feeding grapes prop smallpox patient.

Half of the patients with head pain starts before sunrise. With the sun rises. In this case, half a cup of grape juice drink before sunrise is headache. Pain in the heart of the grape juice ½ cup prop. 

Grapes salt ,  black pepper is beneficial to eat with constipation. Fresh grape leaves in kidney pain about  50 grams of water mixed with a little salt in the grinding feed Drain patient benefit in pain.