VEGGIE DELIGHT

Dietician Richa Anand tells you why going veg is a good idea, even if it's for at least once a week     We dare not ask you to junk the cold cuts lying in your freezer, but if you wish to shed a few digits from your waistline (and your grocery bill), listen up. Studies conducted only second the long-believed benefits of going completely vegetarian. And for starters, here's how you can benefit by going veg, at least once a week.  DETOXIFIES YOUR BODY  Ditch that expensive spa and munch on fruits and veggies, known for their detoxifying qualities. A veggie diet contains dietary fibre (bottle gourd, pumpkins, spinach, methi, cabbages and other greens being the main sources). This fibre binds with the toxins and flushes them out of the body, making you feel light and energetic. On the flipside, a diet c o n t a i n - ing only e g g s , fish and mutton is a poor source of fibre.  STRONGER BONES  Gorging on meat can lead to excessive intake of protein, thereby interfering with the absorption of calcium. So much so that it may even prompt the body to draw out the existing calcium from the bones so as to correct the fluctuation in the blood's acidity level. Among vegetarians, this calcium excretion is known to be less common. Also, a protein overload can tax our kidneys.  CARB DEFICIENCIES  A non-vegetarian diet is a poor source of carbohydrate, a crucial fuel for the body. So make sure veggies are a regular part of your diet since carb-deficiency can lead to ketosis — a condition where the body starts breaking down fat (instead of carbs) as a source of energy.  EASY ON DIGESTION  The complex carbohydrates in vegetarian foods are digested gradually providing a steady source of glucose. Conversely, meats that are mostly rich in fat and proteins are difficult to digest and utilise a lot of energy to process. Now you know why a heavy non-veg meal leaves you feeling lazy.  HEALTHY SKIN  Research has shown that eating vegetables such as beetroot, tomato, pumpkin, bitter gourd and green leafy vegetables can clear off your blemishes. And fruits such as guava, apples, pears, peaches, eaten along with their peel promise a glowing complexion. Plants enriched with Vitamin C act as a natural sun block, delaying the ageing process. Also, the high water content and antioxidants present in cucumber and water melon can work wonders for the skin.  WEIGHT MANAGEMENT  Avoiding meat, especially red and organ meats such as liver and kidney is the simplest way of reducing your fat consumption.      Instead, consuming a      diet rich      in whole      g r a i n s ,      l e g u m e s ,      vegetables, nuts,      and fruits, along      with a regular exercise programme results in lower blood cholesterol levels, lower blood pressure, less obesity and consequently less heart disease, stroke, diabetes and cancer.  DESIGNED FOR VEGGIES  Our molars (flat teeth) are more suitable for grinding grains and vegetables than tearing flesh. Also, in humans, the process of digestion begins with the saliva in the mouth. This saliva contains the enzyme alpha- amylase (absent in carnivores) which can only digest complex carbohydrates present in plant foods.  PHYTONUTRIENTS  These nutrients do not appear to be immediately necessary to the human diet, but they do confer some benefits, protecting you from cardiovascular disorders being the most important one. Diabetes, cancer, kidney disease, stroke, and bone loss are partially preventable with a good intake of phytonurtients. Since these are present only in vegetarian diet, the non-vegetarians are at a loss.  —COORDINATED BY SONAL VED

Build your body’s protection shield

I-M-IMMUNE Does a minor change in weather pull you down? Build your body's protection shield — a strong immune system. Experts tell you how GO RUN!  It's well-known that cardio reduces the risk of stroke, improves blood circulation, lowers hypertension and relieves stress. However, a crucial benefit of cardio is that it boosts the body's immunity. Regular exercise ensures constant flow of nutrients and infectionfighting cells throughout the body, and of waste products out of it.      Simply put, diseases often follow blockage in the body's intricate mechanism. Hence, an easy defence against diseases keeps the body mechanisms ticking.  BOWEL-ED OVER  Two or three bowel movements per day ensures that the body's defence system is not put under any excess strain. Any less frequency in bowel movements causes putrid material to leak into the body cavity increasing the chances of serious internal infections.      So keep the body well-hydrated for regular and healthy bowel movements, and have foods rich in fibre such as cereals, whole grains and fruits like apples.  STRESS CHECK  The big 's' factor also affects immunity. Keep stress under check, incorporate a relaxing practice such as meditation, yoga or deep breathing into your daily routine. You may even try Tai-chi, a Chinese martial art.  CHEW THIS MUSHROOMS  A recent Arizona State University study says that mushrooms can indeed help cement the body's immunity. Interestingly, the common white button mushroom has stronger immunity boosting properties as compared to the exotic varieties.  CHOCOLATE  Chocoholics rejoice! Chocolate is a good source of arginine amino acid (a component of most proteins) which is crucial in boosting the body's immunity. Besides, it is also known to play a role in weight control and is also beneficial for the liver.  TEA  Good ol' chai fights infections attacking our body says a study conducted by the Harvard Medical School. The study conducted showed that the immune system of tea drinkers responded five times faster to germs,as compared to those who had coffee. The chemical in question in tea that supports immunity is L-theanine.  FISH  Apart from being a rich source of omega-3 fatty acids which have a host of benefits of their own, fish is also a rich source of glutamine that helps build immunity.      BREATHE RIGHT BELLY BREATHING  The most efficient way to breathe is diaphragmatic breathing or belly breathing. Most infants and young children do it easily, but as we get older, we tend to breathe using our chest and shoulder muscles and less of our diaphragm.  Practise the follwing exercise and re-learn your breathing technique.  • Pick a comfortable position, sitting, standing or lying on your back.  • When standing or sitting, make sure that your feet are flat on the floor, the back is straight and hands are at your side, on your lap, or on the belly.  • Inhale thrice deeply, through your nose and exhale from your mouth. Feel the stress leave your body with each exhalation.  • As you inhale, let the breath completely fill your lungs and push your belly out.  • Exhale completely, feeling your belly move back in.  • Do a series of seven breaths. Rest for two minutes and repeat  ALTERNATING NOSTRIL BREATHING  Recommended for those suffering from chronic sinusitis, allergies and lung infections.  • Sit comfortably on a chair or on the floor. Press the thumb of your left hand against the left side of your nose, blocking the air passage, the other fingers of your hand kept straight, not touching your face.  • Breathe in through your right nostril for a count of ten.  • Move your hand such that your index finger closes the air passage on the right side of your nose.  • Breathe out of the left nostril for a count of ten.  • Repeat five times.  • Switch hands. Inhale through the left nostril and exhale from the right nostril for a count of ten.  • Repeat five times. (Inputs from Nuri Khan, proprietor, Studio 5 Aerobic Center and dietician Shilpa Joshi) —COORDINATED BY VIKAS HOTWANI

First cross-liver transplant in India a success

Nigerian Tot, Mumbai Woman Benefit From Rare Surgery Kounteya Sinha | TNN  New Delhi: Three months ago, nobody could have guessed their fates would be tied, but a little Nigerian boy and a woman from Mumbai were brought together in Delhi by—of all things—terminal liver failure.      Unable to find suitable donors with matching blood types for both 18-month-old Dike Ezeanya and 44-year-old Priya Ahuja, doctors at Sir Ganga Ram Hospital decided to attempt a liver swap, similar to a swap kidney transplant which is now a fairly common procedure. Thus Dike and Priya have become India's first patients to successfully undergo such liver surgery.      Five months after his birth, Dike was diagnosed with Billiary Atresia—a rare condition in newborns in which the common bile duct between the liver and the small intestine is blocked or absent. This condition can lead to liver failure, which is exactly what happened to little Dike.      Priya's state was also critical. On top of advanced liver failure due to Hepatitis C infection, she was diagnosed with tuberculosis.      With transplants their only hope, doctors were at a loss when compatible cadaver donors could not be found. It was fortuitous that Drs A K Soin (chief of liver transplant unit), Neelam Mohan (paediatric hepatologist) and Sanjiv Saigal (transplant hepatologist) discovered that Dike's mother Chinwe had the same blood group (A) as Priya, and that Priya's husband Haresh had the Type B blood, as did Dike. Liver swap carried out in 16 hrs in 4 theatres  New Delhi: Doctors at Delhi's Ganga Ram Hospital, unable to find suitable liver donors for Nigerian toddler Dike Ezeanya and Mumbai resident Priya Ahuja, decided to attempt a swap liver transplant surgery after learning that Dike's mother Chinwe had the same blood type as Priya, and that Priya's husband Haresh shared the blood group of Dike. A 35-member surgical team then took 50% of Chinwe's liver and transplanted it into Priya, while Haresh gave 20% of his liver to save Dike. Almost two months after the surgery, both Dike and Priya are doing well.      "While the donors' blood groups did not match the recipient they were related to, they were suitable for the other recipient. Dike's father had the same blood group as the kid but he had a fatty liver and wasn't a suitable donor. When we suggested donor exchange—also called paired donation—both families jumped at the opportunity,'' Said Dr Neelam Mohan, paediatric hepatologist at Ganga Ram Hospital.      Dr A K Soin, who heads Ganga Ram Hospital's liver transplant unit, added, "The biggest challenge in paired donation transplants is that both must take place simultaneously, otherwise the donor for the second transplant (first recipient's relative) may refuse to undergo surgery once his own loved one has been transplanted.''      "While donor swaps are common in kidney transplantation, which takes two hours, they have not been previously attempted in liver transplantation as conducting two simultaneous living donor liver transplants (four operations) is a daunting task that takes 10-12 hours per person. The swap transplant was carried out over 16 hours in four operating theatres on June 25,'' Dr Soin said. Dr B K Rao, chairman of Ganga Ram Hospital said, "This swap transplantation is a blessing at the time of acute organ donor shortage. Around 30% of rejected donors can become suitable swap donors, increasing transplant rates by 30%.''      India at present requires 30,000 liver transplants a year. Unfortunately, due to the country's low level of cadaver donation, doctors end up doing just 400-odd transplants a year. Transplant hepatologist Dr Sanjiv Saigal said, "We have now instituted the registration of patients with medically suitable family donors who don't match their own recipients due to inappropriate blood groups or liver size. This opens up opportunities for matching donors and recipients from different families, helping us save more lives." AND THEY LIVED HAPPILY EVER AFTER: Eighteen-month-old Dike Ezeanya of Nigeria is the toast of doctors, his mother (L) and the Ahuja couple (R) at Ganga Ram Hospital in Delhi

Coorect way of eating Fruits

 

We all think eating fruits means just buying fruits, cutting it and just popping it into our mouths. It's not as easy as you think It's important to know how and when to eat..

 

What is the correct way of eating fruits?

 

IT MEANS NOT EATING FRUITS AFTER YOUR MEALS! - FRUITS SHOULD BE EATEN ON AN EMPTY STOMACH.

 

If you eat fruit on an empty stomach, it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities.

 

FRUIT IS THE MOST IMPORTANT FOOD - Let's say you eat two slices of bread and then a slice of fruit.. The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so.

 

In the meantime the whole meal rots and ferments and turns to acid.. The minute the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil.

 

So please eat your fruits on an empty stomach or before your meals! You have heard people complaining - every time I eat water-melon I burp, when I eat durian (fruit from Asia with a foul smell yet delicious flavor) my stomach bloats up, when I eat a banana I feel like running to the toilet etc. - actually all this will not arise if you eat the fruit on an empty stomach. The fruit mixes with the putrefying other food and produces gas and hence you will bloat!

 

Graying hair, balding, nervous outburst, and dark circles under the eyes - all these will not happen if you take fruits on an empty stomach.

 

There is no such thing as some fruits, like orange and lemon are acidic, because all fruits become alkaline in our body, according to Dr. Herbert Shelton who did research on this matter. If you have mastered the correct way of eating fruits, you have the Secret of beauty, longevity, health, energy, happiness and normal weight.

 

When you need to drink fruit juice - drink only fresh fruit juice, NOT from the cans.. Don't even drink juice that has been heated up. Don't eat cooked fruits because you don't get the nutrients at all. You only get to taste.
Cooking destroys all the vitamins.

 

But eating a whole fruit is better than drinking the juice. If you should drink the juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it.

 

You can go on a 3-day fruit fast to cleanse your body. Just eat fruits and drink fruit juice throughout the 3 days and you will be surprised when your friends tell you how radiant you look!

 

KIWI: Tiny but mighty. This is a good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange.

 

 

APPLE: An apple a day keeps the doctor away? Although an apple has a low vitamin C content, it has antioxidants & flavonoid which enhances the activity of vitamin C thereby helping to lower the risks of colon cancer, heart attack & stroke.

 

 

STRAWBERRY: Protective Fruit. Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging free radicals.

 

 

ORANGE: Sweetest medicine, eating 2 to 4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessens the risk of colon cancer.

 

 

WATERMELON: Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system. They are also a key source of lycopene - the cancer fighting oxidant. Other nutrients found in watermelon are vitamin C & Potassium.

 

 

GUAVA & PAPAYA: Top awards for vitamin C. They are the clear winners for their high vitamin C content. Guava is also rich in fiber, which helps prevent constipation. Papaya is rich in carotene; this is good for your eyes.

 

 

10 home remedies to avoid swine flu

Are the rising swine flu casualties giving you jitters? Not sure how you can avoid falling prey to the growing epidemic ? First and foremost,there is absolutely no need to panic. 

Watching television to keep tabs on the progress of H1N1, particularly in the badly affected areas like Pune, is all right. But don't let the hysterical anchors get under your skin and start wearing a mask each time you step out of the house, unless you are visiting a very crowded area. Then too, the mask will protect you only for a specified period. 

Without giving in to the swine flu panic and creating a stockpile of Tamiflu and N-95 masks at home and enriching pharma companies, there are a number of other measures you can take to ensure that the virus is not able to get you, irrespective of which part of the world you are in. 

It is essential to remember that all kinds of viruses and bacteria can attack you when your immune system is weak, or they can weaken it easily. Hence, building your own defences would be a better, more practical, long-lasting and much more economical idea. 

Here are some easy steps you can take to tackle a flu virus of any kind, including swine flu. It is not necessary to follow all the steps at once. You can pick and choose a combination of remedies that suit you best. However, if you are already suffering from flu, these measures can help only up to an extent. And, if you have been infected by H1N1, visiting a hospital and staying in solitary confinement is a must. 

1. Have five duly washed leaves of Tulsi (known as Basil in English; medicinal name Ocimum sanctum) everyday in the morning. Tulsi has a large number of therapeutic properties. It keeps throat and lungs clear and helps in infections by way of strengthening your immunity. 

2. Giloi (medicinal name Tinospora cordifolia) is a commonly available plant in many areas. Take a one-foot long branch of giloi, add five to six leaves of Tulsi and boil in water for 15-20 minutes or long enough to allow the water to extract its properties. Add black pepper andsendha (salt used during religious fasts), rock or black salt, or Misri(crystalised sugar like lumps to make it sweet) according to taste. Let it cool a bit and drink this kadha (concoction) while still warm. It will work wonders for your immunity. If giloi plant is not available, get processed giloi powder from Hamdard or others, and concoct a similar drink once a day. 

3. A small piece of camphor (kapoor) approximately the size of a tablet should be taken once or twice a month. It can be swallowed with water by adults while children can take it along with mashed potatoes or banana because they will find it difficult to have it without any aides. Please remember camphor is not to be taken everyday, but only once each season, or once a month. 

4. Those who can take garlic, must have two pods of raw garlic first thing in the morning. To be swallowed daily with lukewarm water. Garlic too strengthens immunity like the earlier measures mentioned. 

5. Those not allergic to milk, must take a glass of hot or lukewarm milk every night with a small measure of haldi (turmeric). 

6. Aloe vera (gwarpatha) too is a commonly available plant. Its thick and long, cactus-like leaves have an odourless gel. A teaspoon gel taken with water daily can work wonders for not only your skin and joint pains, but also boost immunity. 

7. Take homeopathic medicines — Pyrogenium 200 and Inflenzium 200 in particular — five tablets three times a day, or two-three drops three times a day. While these are not specifically targeted at H1N1 either, these work well as preventive against common flu virus. 

8. Do Pranayam daily (preferably under guidance if you are already not initiated into it) and go for morning jog/walk regularly to keep your throat and lungs in good condition and body in fine fettle. Even in small measures, it will work wonders for your body's resistance against all such diseases which attack the nose, throat and lungs, besides keeping you fit. 

9. Have citrus fruits, particularly Vitamin C rich Amla (Indian gooseberry) juice. Since fresh Amla is not yet available in the market (not for another three to four months), it is not a bad idea to buy packaged Amla juice which is commonly available nowadays. 

10. Last but not the least, wash your hands frequently every day with soap and warm water for 15-20 seconds; especially before meals, or each time after touching a surface that you suspect could be contaminated with flu virus such as a door handle or a knob/handle, especially if you have returned from a public place or used public transport. Alcohol-based hand cleaners should be kept handy at all times and used until you can get soap and warm water..

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10 foods that make you feel full, without making you fat

FULL STOP More than how much you eat, what you eat determines the satisfaction level of a meal. Nutritionist Sneha Jain lists  1  FATTY FISH  Fatty fish such as  salmon, tuna,  mackerel, herring and sardines contain large amounts of omega-3 fatty acids which, besides lowering cholesterol, also hasten the metabolism rate. Omega-3 fatty acids alter the level of leptin — a hormone that directly influences metabolism and determines whether you burn calories or store them as fat. Fish also provides ample protein and the best way to eat it is grilled, with steamed vegetables on the side. 2  CITRUS FRUITS  Fruits such as grapefruit,  lemon, sweet lime, papaya,  guava and tomatoes are rich in Vitamin C and fibre. Vitamin C helps the body process fat faster and also stimulates the amino acid known as carnitine — carnitine speeds up the body's fat-burning capacity. Citrus fruits also have high water content and provide around 50 to 75 kcal, leaving us satiated for a longer period of time. 3  GREEN VEGETABLES  Spinach, asparagus and  broccoli have a high thermic effect on the body and a low calorie density. This means that it's almost impossible for them to be stored as fat because most of their calories are burned off in the digestion process. Apart from that, the fibre in these foods provides roughage and contains antioxidants, vitamins and minerals that help you feel full.  4  POPCORN  Popcorn is rich in fibre and  low on calories. Also, since  eating it keeps our mouth busy for a longer time, the satiety levels are high. However stay away from the overly buttered, caramel and cheese cousins.  5  OATMEAL  Oatmeal is a complex carbohydrate which takes longer to digest — hence it releases energy slowly, keeping you feeling full for longer. It also keeps blood sugar and insulin levels stable, which helps prevent fat storage. Oatmeal is the most satisfying breakfast cereal, providing more protein per serving than any other grain. Mix it with yoghurt or skimmed milk and it'll keep you full all morning.  6  ALMOND AND WALNUTS  Raw, unsalted nuts, especially almonds and walnuts, provide essential roughage, protein, fat, minerals and micronutrients. Munching on handfuls of these nuts keeps you full and energetic for longer without adding to your waistline.  7  LOW-FAT DAIRY PRODUCTS  Skimmed milk, low fat  cheese and yoghurt are a good source of calcium, which helps break down fat cells. Some studies indicate that not getting enough calcium may trigger the release of calcitrol, a hormone that causes fat storage.  8  BEANS  Beans are  high in fibre  and a good source of protein. They also take longer to digest, making you feel full for a longer time. Also, protein has the highest satiety index (which determines how long will you feel full) than any other element.  9  WHOLE GRAINS  Jowar, bajra and ragi contain  complex carbohydrates,  which release glucose slowly when broken down during digestion. The glucose helps in maintaining your blood sugars levels and combats sugar craving. They are also a rich source of fibre and Vitamin B complex that play an important role in metabolic control.  10  APPLES  High water content and  ample fibre is the reason  why you feel full after eating an apple. An apple's skin contains pectin soluble fibre that is a natural appetite suppressant. Seems like an apple a day keeps the weight away.      — CO-ORDINATED BY SONAL VED