Thursday, July 1, 2010

Breakfast provides quick and easy fuel to start the day

After a good night's rest, your body needs fuel to kick-start the day. Milk and fruit are great choices!. Photo: Nazma Lakhani
After a good night's rest, your body needs fuel to kick-start the day. Milk and fruit are great choices!. Photo: Nazma Lakhani


Are you a breakfast king or a breakfast skipper?


Just like it sounds "breakfast" is about breaking the fast! After a good night's rest, your body needs fuel to kick-start the day. Everyone should make breakfast a habit, especially children. It provides energy throughout the day and improves your ability to concentrate.


It also helps to manage your weight by reducing the temptation to snack on high calorie foods during the day. In fact, it has been shown that those who eat breakfast regularly are more likely to maintain a healthy weight than breakfast skippers.


Breakfast does not have to be a boring meal or an extra effort — it can be quick, simple and even interesting. Grab a piece of fruit, a pot of yogurt or a slice of toast; you can even eat them on the go!


Try a crunchy wholegrain cereal, which is high in fibre and a good source of energy throughout the day. Photo: Nazma Lakhani
Try a crunchy wholegrain cereal, which is high in fibre and a good source of energy throughout the day. Photo: Nazma Lakhani


Breakfast is the most important meal of the day. Get a healthy start on yout day by trying one of the ideas below:

  1. For something quick and simple, try one or two slices of wholegrain toast made from granary or multi-seeded bread with a low-fat spread or topped with banana.
  2. A small bowl of high fibre cereal like warm porridge or a crunchy wholegrain cereal. High-fibre varieties are more filling and the energy they provide will last longer through the day. Be sure to sweeten with fresh or dried fruit instead of sugar.
  3. How about a pot of yoghurt and fruit? Whether you are having a fruit yoghurt or prefer a plain/natural flavour, choose low-fat and low-sugar varieties. Yoghurt provides a good source of calcium. Try topping it with crunchy oats, muesli or some fresh fruit like a handful of strawberries, blueberries or a chopped banana.
  4. Eggs are a good source of protein and quite filling. Try them scrambled, poached or boiled with wholemeal toast, or have an omelette and mix in some vegetables like tomatoes and onions. You could even take this on the go in a roll or a bagel.
  5. And if once a week you like parathas, then try them without the added butter or ghee and enjoy a healthier version (see our Stuffed Paratha recipe). Or if it is bateta saak (potato curry) that you fancy, then ditch the puris and try warm rotli (chapati) instead.

Whether you prefer to start the day with something quick and simple or cooked and elaborate, make breakfast a part of your daily routine and it will soon become a habit. Wake up to a healthy breakfast and give yourself an energy boost to start the day!



Capsicum Frutescens
Capsicum frutescens is found throughout the Philippines plated here and there about dwellings but also thoroughly established in open, waste places in settles areas. Its fruit is a popular condiment. The leaves are used as vegetable; an excellent source of calcium and iron, a good source of phosphorus and vitamins A and B. It is an important gastrointestinal deoxidant and also serves as a stimulant, digestive, rubefacient, stomachic, sialagogue, alterative, antispasmodic, febrifugue and depurative. Nutritional Value Pungent principle, capsaicin; solanine; vitamin A and B; citric acid; palmitic acid; capsicin; oleoresin; volatile and fixed oils; pentosans, 8.28%; pectin, 3.2%.

talbos ng kamote


Ipomoea Batatas

Ipomoea batatas is a warm season crop extensively cultivated in the Philippines. It can easily be planted any time of the year and propagated from stem cuttings.

Its roots are high in calories and vitamin A and the leafy tops are eaten as vegetables. The tops, especially purplish ones are used for diabetes and the crushed leaves are applied to boils and acne.

Nutritional Value
Ipomoea batatas contains calcium, 30; magnesium, 24; potassium, 373; sodium, 13; phosphorus, 49; chlorine, 85; sulphur, 26; and iron, 0.8 mg/100 g; iodine, 4.5 g/kg; magnanese, copper, and zinc are present in traces.

Wednesday, June 30, 2010


English: Holy Basil

Latin: Ocimum sanctum (“sacred fragrant lipped basil”)
or Ocimum tenuiflorum (“basil with small flowers”)
or Ocumum gratissimum (“very grateful basil”)
Botanical Family: Lamiaceae (mint)
Hindi: Tulsi
Sanskrit: Tulasi

Holy Basil has a long tradition of use in Ayurvedic medicine and is a well-known sacred plant of the Indian subcontinent. Holy Basil has been called the “Incomparable One”, the “Queen of Herbs” and “The Elixir of Life.”

In Sanskrit, tulsi means literally “the incomparable one” and has been revered since ancient times. Tulsi, the holy basil, is said to have grown at the site of Christ’s crucifixion and is associated with St. Basil’s feast, a day celebrated in Greece on January 1.

In ancient Indian scriptures, Tulsi (Holy basil or Ocimum sanctum) holds a supreme place as a sacred plant. It is considered very dear to Lord Vishnu, and devotees adorn Him with a tulsi garland. Tulsi has been widely known for its health-promoting properties for over 5000 years. Tulsi is also extensively used to maintain ritual purity; people wear tulsi beads (made from the woody stalks of the plant) as necklaces. The ancient sages ensured the integration of the tulsi into daily life by incorporating it into religious rituals. In most of the Hindu temples, tulsi-soaked water is used to consecrate the deity and later distributed to devotees. This ensured that every one routinely consumed tulsi during worship at home and at the temples.

Parts utilized

Properties and constituents
Used as a mosquito repellant in India and South Africa.
Leaves yield a volatile oils or methyl homo anisic acid, plus cineol and linalool.
Seed decoction used as demulcent.
Leaves are expectorant and stomachic.

It is the most sacred plant in Hindu religion.
In Malaya, leaves are eaten sparingly as salad., but not used for flavoring foods.
Decoction of leaves used for aromatic baths.
Decoction of roots and leaves used for gonorrhea.
Used for rheumatic baths.
Dried plant used for croup, diarrhea, catarrh, bronchitis and diarrhea.
Decoction of roots used as diaphoretic for malarial fevers.
Leaf juice used for earache.
Infusion of leaves as stomachic and hepatic infections.
Fresh juice iinduces vomitiing and expels worms.
Mixed with honey, ginger and onion juice, used as expectorant for bronchitis and coughs.
In Java, used to increase milk secretion.
In India, leaf juice traditionally used for cough, stress situations, worm infestations, superficial fungal infections, and as diuretic.

Radioprotective: The radioprotective effects of two flavonoids, orientin and vicenin from the leaves of OS were studied by evaluating chromosome aberration in bone marrow cells of irradiated mice. Results suggest ocimum flavonoids may be promising for human radiationn protection.
Hypoglycemic:In a study, one of 24 of 30 medicinal plants, OS showed significant blood glucose lowering activity.
Anti-anxiety: Ethanolic extract study showed leaves possess anti-anxiety effects probably through a central nervous system pathway that may involve the GABA-ergic system. Another study on noise-induced changes in rats were normalized with pretreatment with OS extract indicating its stress-alleviating effect.
Anti-tussive: Antitussive effect probably by central action mediated through both opiod and GABA-ergic system.
• :Antibacterial: Study of ethanol extracts showed antibacterial activity, greater in Gram positive bacter than gram-negative, esp against B subtilis and S aureus; comparatively less than Origanum majorana. Another study on OS essential oil showed marked antibacterial efficiency against all bacteria tested, maximum against S aureus and marked antibacterial efficacy against P mirabilis, P aeruginosa, Klebsiella sp and E coli.
• :CNS-Protective: A study showed the ethanol leaf extract of O sanctum to have a protective effect against haloperidol-iinduced catalepsy and indicates that OS may be used to prevent drug-induced extrapyramidal effects.
Antioxidant: A study showed the leaves of OS to possess both superoxide and hydroxyl free radical scavenging effect and attributes the antioxidant property to be responsible for its hypoglycemic effect.
Myocardial Salvaging Effect: A study showed Ocimum sanctum has cardioprotecdtive effects against ISP-induced myocardial necrosis probably through improved ventricular function, augmentation of endogenous antioxidants and suppression of oxidative stress.
Anti-cancer activity: Administration of aqueous and ethanolic extracts of Ocimum sanctum to mice with sarcomatous tumor resulted in a significant reduction in tumor volume and increase in lifespan.
Anti-Ulcer activity: Study showed the extract of OS reduced the ulcer index, free and total acidity in rats. Seven days of treatment increased mucous secretion.
Antidiabetic activity: A study indicated OS leaf extracts to have stimulatory effects on physiological pathways of insulin secretion to explain its antidiabetic action.
Hepatoprotective activity: A study showed the leaf extract of OS to have a hepatoprotective effect on hepatotoxicty induced by antitubercular drugs. The exact mechanism has not been defined, but OS antioxidant activity seems to be the most important mode of its hepatoprotective effect.

A Natural Remedy Rich in Phytochemicals and Anti-oxidants

The Holy Basil, known as the Tulsi in India, is sometimes termed “The Mother Medicine of Nature,” due to its many health benefits.

Parts Used

All parts of the plant are used, but particularly the fresh or dried leaves, which have a strong aroma and taste. The delicious tea made from Tulsi leaves, in particular, has many health benefits.

Chemical Composition of Tulsi

The chemistry of Tulsi is rather complex, as it contains many biologically active compounds and nutrients. The Phytochemicals are said to interact and combine in unique ways. The main compounds in tulsi are “ursolic acid,” an essential oil called “eugenol,” and antioxidants. It has anti-bacterial, anti-fungal and anti-viral properties.

The Health Benefits of Tulsi

Regular use of Tulsi leads to overall good health and vitality.

  • It boosts the immune system and metabolism of the body, and is effective in treating allergies.
  • Tulsi detoxifies the blood, and flushes out toxins from the body.
  • The juice is effective in treating bronchitis, coughs and colds, and other common ailments. Moreover, it enhances the use of oxygen in the body, and is thus useful in respiratory problems, like asthma.
  • Tulsi contains antioxidants, which neutralize the harmful effects of free radicals, and thus arrests aging.
  • It is also reputed to control degenerative conditions, like dementia, cancer, diabetes, heart problems and arthritis.
  • Tulsi reduces inflammation and fevers, and cures headaches.
  • Due to its antibacterial properties, it is used to treat infectious diseases.
  • Tulsi is supposed to be anti-carcinogenic. Traditional practitioners recommend taking a Tulsi leaf every day to prevent cancers.
  • Tulsi lowers cholesterol and blood pressure, and thus prevents cardiac problems.
  • It helps in digestion and absorption of nutrients by the body, by encouraging the secretion of digestive enzymes. Therefore, it also acts as an appetizer. Moreover, its carminative properties prevent gastric ulcers.
  • It also controls E.coli and tuberculosis, and hastens the recovery of patients with viral hepatitis and encephalitis.
  • Tulsi has been proved good for periodontal health; a decoction can be used to cure toothache, and as a general mouth wash.
  • The Ursolic acid has an anti-fertility effect, without any negative effects.
  • Some research points to the Tulsi as a protection against the ill effects of radiation.
  • An interesting fact is that it does not contain any caffeine, yet acts as a vitalizer or quick “pick me up” to increase stamina and endurance.
  • Finally, Tulsi relaxes the muscles, and acts as a stress buster.

The small leaves of the Tulsi are packed with health enhancing properties, beneficial for the heart, lungs, immune and digestive systems. Tulsi is also effective in preventing and treating a number of common ailments, and contributing to a general feeling of well being. Therefore, it is rightly called the “Queen of Herbs” in India.

Caution: Though there are generally no side/after effects, one should check with a medical practitioner, before using any herbs for medicinal purposes.

Holy Basil or Tulsi is a powerful adaptogen; hence it is invaluable as an anti-stress agent. In fact, it is sometimes said to be more effective at reducing stress than ginseng. Tulsi, the sacred basil, is one of the holiest plants of modern Indians, renowned for its health promoting and disease-preventing properties.

Benefits of Fresh Basil Leaves

Should you be feeling stressed or exhausted, and suffering any associated symptoms such as headaches, indigestion, muscle tension, nerve pain and so on, or feel that your memory needs a boost, taking basil is the perfect tonic. This herb is known to be both antiseptic and cleansing and assists the body overcome a variety of infections.

The relaxant properties that are found in hot basil tea, extend to both respiratory and digestive tracts and so relieves symptoms of colic, constipation, nausea, asthma and coughs. Other benefits of Tulsi Tea: it can reduce fevers and moves phlegm build up during times of suffering colds and flu.

  • Assists in Sharpening Memory and Concentration
  • Tonic for Nerves and Treats Irritability
  • Reduces Stress
  • Promotes Calmness and Clarity
  • Clears Phlegm from Chest and Nose
  • Eases Symptoms of Colds, Flu, Coughs and Sore Throats
  • Strengthens the Stomach
  • Treats Vomiting and Nausea
  • Improves Metabolism
  • Aids in Treating Constipation
  • Strengthens the Kidneys
  • Known as a Anti-Stress Agent or ‘Adaptogen’
  • May Reduce Blood Cholesterol
  • Assists in Treating Insomnia

Leaves of the Holy Basil herb may be chewed to help relieve ulcers of infections of the mouth, and can also assist with various skin diseases, bites, stings, cuts and wounds if juiced and applied to the skin. This method may also be used to treat head lice.

The taking of Tulsi tea or holy basil leaves can refresh you when you feel tired, calm you when you feel tense or anxious as well as providing many other benefits. Holy Basil or Tulsi tea is rich in natural antioxidants, is a powerful adaptogen and a natural immuno-modulator.

15 Benefits of the Holy Basil (Tulsi)

The tulsi or holy basil is an important symbol in the Hindu religious tradition and is worshipped in the morning and evening by Hindus at large. The holy basil is also a herbal remedy for a lot of common ailments. Here're top fifteen medicinal uses of tulsi.

1. Healing Power: The tulsi plant has many medicinal properties. The leaves are a nerve tonic and also sharpen memory. They promote the removal of the catarrhal matter and phlegm from the bronchial tube. The leaves strengthen the stomach and induce copious perspiration. The seed of the plant are mucilaginous.

2. Fever & Common Cold: The leaves of basil are specific for many fevers. During the rainy season, when malaria and dengue fever are widely prevalent, tender leaves, boiled with tea, act as preventive against theses diseases. In case of acute fevers, a decoction of the leaves boiled with powdered cardamom in half a liter of water and mixed with sugar and milk brings down the temperature. The juice of tulsi leaves can be used to bring down fever. Extract of tulsi leaves in fresh water should be given every 2 to 3 hours. In between one can keep giving sips of cold water. In children, it is every effective in bringing down the temperature.

3. Coughs: Tulsi is an important constituent of many Ayurvedic cough syrups and expectorants. It helps to mobilize mucus in bronchitis and asthma. Chewing tulsi leaves relieves cold and flu.

4. Sore Throat: Water boiled with basil leaves can be taken as drink in case of sore throat. This water can also be used as a gargle.

5. Respiratory Disorder: The herb is useful in the treatment of respiratory system disorder. A decoction of the leaves, with honey and ginger is an effective remedy for bronchitis, asthma, influenza, cough and cold. A decoction of the leaves, cloves and common salt also gives immediate relief in case of influenza. They should be boiled in half a liter of water till only half the water is left and add then taken.

6. Kidney Stone: Basil has strengthening effect on the kidney. In case of renal stone the juice of basil leaves and honey, if taken regularly for 6 months it will expel them via the urinary tract.

7. Heart Disorder: Basil has a beneficial effect in cardiac disease and the weakness resulting from them. It reduces the level of blood cholesterol.

8. Children's Ailments: Common pediatric problems like cough cold, fever, diarrhea and vomiting respond favorably to the juice of basil leaves. If pustules of chicken pox delay their appearance, basil leaves taken with saffron will hasten them.

9. Stress: Basil leaves are regarded as an 'adaptogen' or anti-stress agent. Recent studies have shown that the leaves afford significant protection against stress. Even healthy persons can chew 12 leaves of basil, twice a day, to prevent stress. It purifies blood and helps prevent several common elements.

10. Mouth Infections: The leaves are quit effective for the ulcer and infections in the mouth. A few leaves chewed will cure these conditions.

11. Insect Bites: The herb is a prophylactic or preventive and curative for insect stings or bites. A teaspoonful of the juice of the leaves is taken and is repeated after a few hours. Fresh juice must also be applied to the affected parts. A paste of fresh roots is also effective in case of bites of insects and leeches.

12. Skin Disorders: Applied locally, basil juice is beneficial in the treatment of ringworm and other skin diseases. It has also been tried successfully by some naturopaths in the treatment of leucoderma.

13. Teeth Disorder: The herb is useful in teeth disorders. Its leaves, dried in the sun and powdered, can be used for brushing teeth. It can also be mixed with mustered oil to make a paste and used as toothpaste. This is very good for maintaining dental health, counteracting bad breath and for massaging the gums. It is also useful in pyorrhea and other teeth disorders.

14. Headaches: Basil makes a good medicine for headache. A decoction of the leaves can be given for this disorder. Pounded leaves mixed with sandalwood paste can also be applied on the forehead for getting relief from heat, headache, and for providing coolness in general.

15. Eye Disorders: Basil juice is an effective remedy for sore eyes and night-blindness, which is generally caused by deficiency of vitamin A. Two drops of black basil juice are put into the eyes daily at bedtime.

DISCLAIMER: These are only general guidelines as a first aid. It is always better to see a doctor depending upon the intensity of the case. The views expressed above are entirely those of the author.

Sunday, June 27, 2010

Guyabano : The Fruit That Heals

It’s not only a natural cancer cell killer, but the various parts of the guyabano tree is also known to cure a lot of ailments.

A miraculous natural cancer cell killer 10,000 times stronger than chemotherapy.” That was how the forwarded e-mail described the fruits of sour sop or graviola (more popularly known here as guyabano or labana).

“What’s more, unlike chemotherapy, the compound extracted from the graviola tree selectively hunts down and kills only cancer cells,” the e-mail said. “It does not harm healthy cells!” In addition, it “effectively targets and kills malignant cells in 12 types of cancer, including colon, breast, prostate, lung and pancreatic cancer.”

According to the email, a research has been conducted and showed that the extracts from guyabano can “attack cancer safely and effectively with an all-natural therapy that does not cause extreme nausea, weight loss and hair loss.” It also “protects your immune system and avoids deadly infections; feels stronger and healthier throughout the course of the treatment; and boosts your energy and improves your outlook on life.”

One wonders: Why are people not aware of this fact? The email explained: “It’s because some big corporation want to make back their money spent on years of research by trying to make a synthetic version of it for sale.”

The U.S. National Cancer Institute reportedly performed the first scientific research on graviola in 1976. The results showed that the plant’s “leaves and stems were found effective in attacking and destroying malignant cells.” Although the results were supposedly published in an internal report, it was never released to the public.

Whether the circulated e-mail is true or not, the guyabano (scientific name: Anona muricata) has been identified by the US National Academy of Sciences (NAS) as one of the fruits that deserved attention. The book Underexploited Tropical Plants with Promising Economic Value described it as “a tropical fruit with potential for development as a processed industrial commodity.”

Plants of the Philippines, published by the University of the Philippines in the 1970s, mentioned guyabano just in passing. “A relative of atis” is all you can read about the fruit in the 550-page book.

The heart shaped guyabano fruit has a dark green, leathery and spike-like skin that measures from 8 to 12 inches long and can weigh up to 2.5 kilos. Ripe fruits are light yellow and soft. The creamy and delectable flesh contains from 60 to 100 black-brown seeds that are indigestible and non-edible.

Comparisons of the flavor of guyabano range from strawberry and pineapple mixed together to sour citrus flavor notes contrasting with an underlying creamy roundness of flavor reminiscent of coconut or banana.

A native of tropical America, guyabano was introduced into the Philippines at an early date and is cultivated in practically all parts of the archipelago. The plant grows in any kind of soil, but a fairly deep, friable soil of volcanic origin is conducive to growth & fruiting. It thrives very well from sea level up to 500 meters above sea level.

Guyabano is one of the healthiest fruits known to man. The flesh of the fruit consist of a white edible pulp that is high in carbohydrates (particularly fructose) and considerable amounts of Vitamin C, Vitamin B1, Vitamin B2, potassium and dietary fiber. Guyabano is low in cholesterol, saturated fat and sodium. Not only is guyabano a good health food, it also tastes delicious.

Aside from being eaten raw, the guyabano fruit is processed into candies, tarts, shakes, ice cream, and sherbets and other beverages. An assortment of punch and cocktail drinks can be made by mixing the nectar with wine rum or cola drinks or buko (fresh coconut) juice and ice.

In Indonesia, immature guyabano are cooked as vegetables or used in soup in Indonesia. In the northeastern part of Brazil, they are either roasted or fried.

The fruit, seeds, and leaves have a number of herbal medicinal uses in countries where the plant is common. The sap of the young leaves may be applied directly on pimples to inducesuppuration. The sap is also considered parasitical. An alcoholic extract of the leaves, when distilled with steam, yields a small amount of essential oil. The portion of alcoholic extract which is soluble in water contains a large amount of potassium chloride together with dextrose tannins, amorphous products, and a small amount of an alkaloid substance which could not be crystallized. The leaves and roots also cure colic and convulsions.

To reduce fever, a decoction of leaves can be taken internally. It has the same affect as when leaves are added to bathing water. In the Caribbean, it is believed that laying the leaves of the guyabano on a bed below a sleeping person with a fever will break the fever by the next morning.

The crushed fresh leaves are also applied on skin eruptions for faster healing. A poultice of young guyabano leaves is applied on the skin to alleviate rheumatism and other skin infections like eczema. Applied during the healing of wounds, this can result in less or no skin scars.

The decoction can also be used as a wet compress on swollen feet and other inflammations. Poultice of mashed leaves and sap of young leaves used for eczema and skin eruptions.

The guyabano leaves are believed to have tranquilizing and sedative properties. In the Netherlands Antilles, the leaves are placed inside pillows or placed on top of the mattress to induce a good night’s sleep. Boiling the leaves and drinking may help induce sleep.

Guyabano are also good in checking insect pests. Pulverizing the guyabano seeds and mixing it with soap and water can be used as an effective spray against caterpillars, armyworms and leafhoppers on plants. The petroleum ether and chloroform extracts of guyabano are toxic to black carpet beetle larvae. The seed oil kills head lice.

The bark of the guyabano tree has been used in tanning. The bark fiber is strong but, since fruiting trees are not expendable,
is resorted to only in necessity. Bark, as well as seeds and roots, I has been used as fish poison.

The wood is pale, aromatic, soft, light in weight and not durable. It has been used for ox yokes because it does not cause hair loss on the neck. Analyses of the wood in Brazil show cellulose content of 65 to 76%, high enough to be a potential source of paper pulp.

Here are some words of warning: Research carried out in the Caribbean has suggested a connection between consumption of guyabano and atypical forms of Parkinson’s disease due to the very high concentration of annonacin. On the other hand, the seeds contain 45% of yellow non-drying oil which is an irritant poison, causing severe eye inflammation.

“Guyabano seeds are toxic, and care must be taken to assure that all are removed before the pulp is processed,” the NAS reminds.