All posts by HealthyLife

HealthyLife is a part of www.WeRIndia.com, an all India – centric website (https://healthylife.werindia.com) and is solely owned and operated by WeRIndia.com. It is a Indian nutritional portal providing educational articles.This nutritional port was launched on February 5th, 2015.
STUFFED IDLIS

Stuffed Idlis

Idli is  South Indian breakfast item. It is considered as the most healthiest and nutrient rich breakfast of India. ‘India Breakfast Habits Study’, a survey conducted in four metros, found that Southern cities of India  has the best breakfast ‘nutrient profile’ in the country.  The nutrition scale was assessed based on the adequacy of carbohydrates, energy, proteins, fats and calcium. According to research on ‘India Breakfast Habits Study’ conducted by Dr. Malathi Sivaramakrishnan of Nirmala Niketan (with support of Kellogg India), the existence of well-defined breakfast foods like Idli and Dosa with Sambar ensures that Chennaiites have a breakfast adequate in calories compared to De­lhi, Mumbai and Kolkata.

See more at https://healthylife.werindia.com/topic-of-the-day/idli-healthiest-breakfast-nutrient-composition

Here is a recipe of stuffed idlis for all idli lovers. This is slight modification from traditional idli with potato subji in the center.

Ingredients:

For Idli preparation

  • Idli rice – 2 cups
  • Urad daal – One cup
  • Salt – as needed

For stuffing:

  • Potatoes – 5
  • Chopped onions – one
  • Chillies -chopped -3
  • Coriander leaves -1/4 cup
  • Ginger -1 inch
  • Turmeric
  • Salt – as needed
  • Lime juice
  • Mustard
  • Curry leaves
  • Oil

Method :

1. Soak both urad daal and idli rice for about 5 hours. And course grind with little water. The batter need to be little thick to make idlis.

*If idli rice is not available one can use idli rava (one need not soak rava)

2. Add salt to batter, mix well and keep in a warm place overnight so that the batter will ferment.

3. Next day, boil potatoes, remove the skin. In a pan heat oil add mustard and curry leaves followed by onions, chillis, ginger, turmeric and salt. Sauté the ingredients under medium flame. Add Smash boiled potatoes and mix well. Add little lemon juice and chopped coriander leaves.  Subji is ready to fill in idli.

4. Make small dumplings with potato subji.

5. In a steam cooker heat water to steam cook idlis. Meanwhile, grease the idli stands. Add half a ladle of idli batter in the idli moulds. Place a small potato dumpling in the middle of poured idli batter and again cover it with idli batter again.

6. Fill all idli moulds in the idli stand similarly and close the lid and steam cook for about 12 minutes.

7. Hot stuffed idlis can be removed after steam cooker cools down a bit. Serve stuffed idlis with any type of chutneys – coconut chutney, tomato chutney, coriander chutney or traditional daal chutney.

Image: https://cookingfromheart.wordpress.com

Recipe: www.WerIndia.com

Author: HealthyLife | Posted on: February 22, 2021
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Fenugreek top 7 foods

Fenugreek leaves and seeds

Fenugreek is such a lovely, wonderful plant. Yes, it is little bitter but has wonderful medicinal properties and very nutritious too. Known as methi in India- leaves, stems and seeds of this plant has magical benefits.  It is a very good vegetable and has been in use from centuries. Ayurveda mentions the use of this plant in controlling various conditions.

  • Lowers blood cholesterol: It contains saponins that prevent absorption of fats that are responsible for buildup of cholesterol.
  • Good friend of heart: Presence of Galactomannan and potassium makes it a friend of heart.
  • Controls blood sugar level: It also contains amino acid responsible for inducing the production of insulin.
  • Helps digestion: It contains fiber and antioxidants that helps to remove toxic waste from the body.
  • Lose weight: Chewing soaked methi seeds in the morning on an empty stomach help in suppressing the appetite and aids in weight loss.

How to use? See all recipes in www.healthylife.werindia.com

Author: HealthyLife | Posted on:
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Bitter gourd top 7 food

Sweet bitter gourd

Indian bitter gourd is a well known vegetable for diabetic condition. The plant produces bitter fruits that holds all goodies and has sweet benefits for those who suffer from high sugar level.

Bitter gourd has an insulin-like compound called Polypeptide-p or p-insulin which has been shown to control diabetes naturally. This is a popular ingredient of Asian cooking and traditional Chinese medicine. It is believed to relieve thirst and fatigue, which are possible symptoms of type 2 diabetes.  It is helpful in weight reduction, reduces constipation and purifies blood.

How to use? With bitter gourd one can prepare Juice, powder and different verities of dishes.

Image credit: https://commons.wikimedia.org/wiki/File:Bitter_gourd.jpg

Tenbon / CC BY-SA (https://creativecommons.org/licenses/by-sa/3.0) (modified image)

Author: HealthyLife | Posted on:
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Finger millet for diabetes

Finger millet powerful grain

Finger millet is powerful grain. It is popularly known as ragi, finger millet flour is  very good source of minerals, vitamins and known for low glycemic index. It has high dietary fiber levels. It is a grain food that diabetic patient should strongly consider to include in their diet.

Finger millet has 40 times more phenolic content in its seed coat compared to rice, maize and wheat. It controls blood sugar level and reduces cholesterol. In addition, it helps to bring back the strength and recover from diabetic wounds!

How to use:

Try ragi porridge, ragi flour balls, raagi noodles at home. You will find recipes on internet easily.

Author: HealthyLife | Posted on:
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Take care of Elderly People

How to take care of elderly people who are suffering from depression?

Image Courtesy: http://www.thehindu.com/multimedia/dynamic/00644/30THHOMEPHOTO_644019f.jpg

The changes that often come in later life—retirement, the death of loved ones, increased isolation, medical problems—can lead to depression. Depression prevents people from enjoying life like they used to. But its effects go far beyond mood. It also impacts one’s energy, sleep, appetite, and physical health. However, depression is not an inevitable part of aging, and there are many steps one can take to overcome the symptoms, no matter the challenges a person faces in life.

What is depression?

Depression is a mental disorder which causes emotional and physical problems. It was not recognized as a legitimate mental disorder until the mid 1800s, and from then on, numerous studies on this disorder widened the field of study and how it can be prevented, if not cured.

Can older adults have depression?

Contrary to general consensus in the past, older adults are at a higher risk of depression. As a person grows older, they notice more difficulties in their lives, and the sadness and frustration from it can make them feel empty. In cases where there is no one to take care of them or even show that they are not alone, the issue is further intensified. A problem cannot simply go away by itself, and if an older adult with depression is seen to with care and love, they can live a long and fulfilling life filled with love and self-satisfaction.

Symptoms of depression

  • sadness
  • Fatigue
  • Abandoning or losing interest in hobbies or other pleasurable pastimes
  • Social withdrawal and isolation (reluctance to be with friends, engage in activities, or leave home)
  • Weight loss or loss of appetite
  • Sleep disturbances (difficulty falling asleep or staying asleep, oversleeping, or daytime sleepiness)
  • Loss of self-worth (worries about being a burden, feelings of worthlessness, self-loathing)
  • Increased use of alcohol or other drugs
  • Fixation on death; suicidal thoughts or attempts

Depression clues in elders:

Older adults who deny feeling sad or depressed may still have major depression. Here are the clues to look for:

  • Unexplained or aggravated aches and pains
  • Feelings of hopelessness or helplessness
  • Anxiety and worries
  • Memory problems
  • Lack of motivation and energy
  • Slowed movement and speech
  • Irritability
  • Loss of interest in socializing and hobbies
  • Neglecting personal care (skipping meals, forgetting meds, neglecting personal hygiene)

Causes:

  • Health problems – Illness and disability; chronic or severe pain; cognitive decline; damage to body image due to surgery or disease.
  • Loneliness and isolation – Living alone; a dwindling social circle due to deaths or relocation; decreased mobility due to illness or loss of driving privileges.
  • Reduced sense of purpose – Feelings of purposelessness or loss of identity due to retirement or physical limitations on activities.
  • Fears – Fear of death or dying; anxiety over financial problems or health issues.
  • Recent bereavements – The death of friends, family members, and pets; the loss of a spouse or partner.
  • Medical conditions can cause depression in older adults

It’s important to be aware that medical problems can cause depression in older adults and the elderly, either directly or as a psychological reaction to the illness. Any chronic medical condition, particularly if it is painful, disabling, or life-threatening, can lead to depression or make depression symptoms worse.

These include: Parkinson’s disease, stroke, heart disease, cancer, diabetes, thyroid disorders, Vitamin B12 deficiency, dementia and Alzheimer’s disease, lupus, multiple sclerosis

Care needed:

Firstly, one thing that irks most people is when depression is dismissed as laziness, sadness or boredom. Depression, being a recognized illness, is not something to be taken lightly, and can cause many problems for people who suffer from it.

Medical solutions: Most of the time, depression can be treated effectively with medicine and psychotherapy. Each medication is catered to a certain type of depressive state, so it is wise to go to a physician and get a prescription instead of self-diagnosing.

Offer support, be patient: Even knowing that there are loved ones around can help. Knowing that they are not a burden to you, and that there are people to help them and listen, is enough of a boost, even if they are not volunteering any information. Making the older adults in your life feel like a part of your family will give them the extra strength to fend off negative feelings. Be patient with them.

Treat them like royalty: Draw them into activities, even simple ones such as going out for a walk, making something or organizing outings. Make them realize that you trust them enough with a project.

Never ignore the symptoms: Symptoms such as talking about suicide indicate severe depression. If a loved one speaks of taking their life, immediately inform the doctor. Talking about it can help them out.

Tips for elders:

It’s a myth to think that after a certain age you can’t learn new skills, try new activities, or make fresh lifestyle changes. The truth is that the human brain never stops changing, so older adults are just as capable as younger people of learning new things and adapting to new ideas. Overcoming depression often involves finding new things you enjoy, learning to adapt to change, staying physically and socially active, and feeling connected to your community and loved ones. If you’re depressed, you may not want to do anything or see anybody. But isolation and inactivity only make depression worse. The more active you are physically, mentally, and socially—the better you’ll feel.

Exercise. Physical activity has powerful mood-boosting effects. In fact, research suggests it may be just as effective as antidepressants in relieving depression. The best part is that the benefits come without side effects. You don’t have to hit the gym to reap the rewards. Look for small ways you can add more movement to your day: park farther from the store, take the stairs, do light housework, or enjoy a short walk. Even if you’re ill, frail, or disabled, there are many safe exercises you can do to build your strength and boost your mood—even from a chair or wheelchair.

Connect with others, face to face whenever possible. Getting the support you need plays a big role in lifting the fog of depression and keeping it away. On your own, it can be difficult to maintain perspective and sustain the effort required to beat depression. You may not feel like reaching out, but make an effort to connect to others and limit the time you’re alone. If you can’t get out to socialize, invite loved ones to visit you, or keep in touch over the phone or email. And remember, it’s never too late to build new friendships. Start by joining a support group for depression, a book club, or another group of people with similar interests.

Bring your life into balance. If you’re feeling overwhelmed by stress and the pressures of daily life, it may be time to learn new emotional management and emotional intelligence skills.

Other self-help tips to combat and prevent depression in older adults

  • Get enough sleep. When you don’t get enough sleep, your depression symptoms can be worse. Aim for somewhere between 7 to 9 hours of sleep each night.
  • Maintain a healthy diet. Avoid eating too much sugar and junk food. Choose healthy foods that provide nourishment and energy, and take a daily multivitamin.
  • Participate in activities you enjoy. Pursue whatever hobbies or pastimes bring or used to bring you joy.
  • Volunteer your time. Helping others is one of the best ways to feel better about yourself and expand your social network.
  • Take care of a pet. A pet can keep you company, and walking a dog, for example, can be good exercise for you and a great way to meet people.
  • Learn a new skill. Pick something that you’ve always wanted to learn, or that sparks your imagination and creativity.
  • Create opportunities to laugh. Laughter provides a mood boost, so swap humorous stories and jokes with your loved ones, watch a comedy, or read a funny book.
  • Practice Yoga and meditation

Disclaimer: Please contact your doctor if you feel your loved ones or elderly persons are suffering from depression. This article is to give knowledge and what steps one can take to overcome depression.

References:

1)  https://monsafety.wordpress.com/2015/04/09/how-to-take-care-of-older-adults-with-depression/

2) http://www.helpguide.org/articles/depression

Author: HealthyLife | Posted on: February 18, 2021
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Effect of mycotoxins

What are the concerns and effect of Mycotoxins

After consumption of contaminated foods, symptoms of consumption of mycotoxins can appear within a short time. Person can experience severe sickness. Sometimes, the effect appears after certain period or with long term effect on human body such as weakening immune system.

The diseases caused by exposure to fungal mycotoxins known as mycotoxicosis. People get exposed to mycotoxins by consuming food and through skin and by inhalation. The impact of mycotoxins depends on the toxin concentration and exposure time. It could cause respiratory problems, alteration in protein metabolism, reduction of immunity, cancer (like live cancer), gangrene, convulsions etc.  

In animals acute intoxication loss of productivity, reduced weight and immunosuppression are commo feature of mycotoxicosis.

The economic impact of consuming mycotoxin includes,

  • Loss of livestock and reduced livestock production
  • One must dispose the entire or part of the contaminated food and feeds
  • Increased health and veterinary care cost
  • Mycotoxins can cause acute and chronic effect in both humans and animals depending on the susceptibility.

The most important mycotoxins that influence economy  are: Aflatoxins, ergot alkaloids, ochratoxins, 3-nitropropionic acid, fumonisins, trichothecenes, and zearalenone.

Image credit: Image by account_deleted from Pixabay (cc by 0)

Author: HealthyLife | Posted on: January 25, 2021
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Licorice Jeshtamadhu benefits

Health benefits of Licorice root -Mulethi Jeshtamadhu

Licorice, Liquorice is a perennial herb that has multiple health benefits. It is used in home remedies, Ayurvedic medicines and as a flavoring agent because of its sweetness. Licorice is known for its antidiabetic and antioxidant properties. It supports and boosts immune system. Apart from these there are other many other health benefits of mulethi, licorice root.

Licquorice is also known as gancao (sweet herb). The other popular name for this herb is jeshthamadhu, yshtimadhu, madhuka. It belongs to Glycyrrhiza species  (Gl uralensis, G. inflata)and contains glycyrrhizin.

In Ayruveda, licorice has many applications including complexion promoter, voice promoter, preventing allergy, as antiseptic, for giving strength, eye health promotion, to enhance fertility, good for hair and in pain related to stomach ulcers. Licorice root is available in powdered and raw forms. It has found its way in Indian kitchens as a natural flavoring agent, as sweetener and for its superb health benefits. Licorice is available in the form liquid extracts, infused in candies, lollipops, tablets and capsules in Western countries.

Black licorice, is a form of jerky/candy available in market for chewing purposes. A black licorice generally is made of liquorice extract, sugar, and a binder. It might contain have gum Arabic, starch flour, beeswax, molasses.

Black licorice and candies

Good for respiratory health:  Chewing licorice sticks is a traditional method of healing for sore throat. It is useful in curing cough and bronchitis. Promotes breathing in asthma patients. Consuming licorice powder and ginger juice mix tea helps to reduce allergy infections.

Good for metabolism: Presence of carbenoxolone and glycyrrhizin (glycyrrhizic acid) helps to improve digestion and increases metabolism. Its laxative effect stimulates bowel movements. It reduces heartburn, acidity, discomfort, bloating and flatulence in stomach.  

For nervous system: It is believed that licorice is good for central nervous system and promotes memory. It helps in cognition and prevents early dementia and Alzheimer’s condition.

Anti-inflammatory properties: Chronic inflammation related to arthritis, joint pain and other chronic pain types of conditions can be treated with licorice root. It reduces the body inflammation.

Oral disease: Licorice roots are good for oral health particularly in controlling teeth decay, gingivitis, oral ulcers and gum disease.

Good for skin: For improving skin texture, mulehti powder is a good remedy. Mixing mulethi powder with turmeric powder, milk cream and applying on pigmented area reduces pigmentation. It flushes toxins from skin and reduces acne, eczema, pimples and rashes. Licorice powder can also be mixed with honey or yogurt to apply on face. One should avoid touching eyes.

Good for women: It promotes hormonal balance in menopause stage. It is a remedy for mood swings, heart flash, sweating, insomnia – these symptoms will reduce by consuming licorice.

Immunity booster: Chemicals present in lycorice promote white blood cells and thus supports immune system health. It helps to produce macrophages and lymphocytes thus prevents infections and allergies.

Cholesterol control: Mulethi’s compounds promote good cholesterol and promotes heart health. Because of its anti-inflammatory properties, licorice is believed to promote blood circulation.

Various research studies on licorice contents say that the presence of secondary metabolites in licorice root have a positive influence of several condition including tuberculosis, atherosclerosis, gastric ulcer, immunodeficiency, bacterial infections and even on cancer.

Consuming licorice has any side effect of licorice? According to health experts too much consumption of lycorice can increase glycemic index. It can lower potassium level that leads to arrhythmia and  affect heart.

Image credit: Image by gate74 from Pixabay (CC by 0)

Plant image: https://commons.wikimedia.org/wiki/File:Glycyrrhiza_lepidota_Wild_licorice_close.jpg

Attribution: Dcrjsr, CC BY 4.0 <https://creativecommons.org/licenses/by/4.0>, via Wikimedia Commons

Candies: Image by Shirley Hirst from Pixabay (Cc by 0) & Image by Nat Aggiato from Pixabay 

Author: HealthyLife | Posted on: January 21, 2021
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10 fitness resolutions that will help improve your health

10 fitness resolutions that will help improve your health

It’s the beginning of the New Year and that means that your fitness resolution is potentially full of unfamiliar things. At the end of January, most resolutions, including fitness, are not put into effect. The most popular explanation for this is lack of time. Get the best offers on Reebok fitness activity Treadmill and update your home exercise equipment with the largest range at Reebok and manage your time. Reebok promo codes and coupons will give up to 60% off on all their products, such as shoes, clothing and accessories. So instead of making big resolutions this year, create small chomp fitness resolutions that are easy to implement into our everyday lives.

Here are 10 ideas that will help you stick to your new year fitness resolutions. Although we don’t expect you to take the entire top 10 on board, you can at least learn how to adapt the resolving concepts to your own aspirations and goals.

1. Drink more water

Every day, drink 8–10 glasses of water! Water helps cleanse the body from the inside out, encourages heart health and keeps the skin moist and shiny. It isn’t expensive to have glowing hair & skin. Ditch and swap your bottled cola or tea with water. It helps to control weight and strengthens the skin texture, in contrast to flushing out toxins from your body. Drinking water increases metabolism and serves as a repellent of hunger as well. Drinking more water often leads to the water retention problem, so stay hydrated.

2. Stop smoking

Smoking puts you at a much greater risk of having a long list of health issues. You are still putting yourself in harm’s way if you make every single resolution on this list, but don’t give up smoking. Take this opportunity to make a life-changing choice and throw the cigarettes away. And while everyone knows about the many negative effects of smoking, such as bad breath and dying, making a stick is still one of the toughest resolutions. There are many aids out there today to assist with trying to quit, so make this the year in which you finally break the addiction once for all.

3. Move away from your digital devices & net surfing

We become nervous, distracted and less efficient while we remain connected via mobile phones, tablets and other digital devices. Important to note that self to our technology often causes disturbed sleep cycles and issues with our ability to create an interpersonal relationship with other people. If people put a stop to their online or TV time, imagine the time that would be freed up. Many see the potential for tremendous improvements in their general well-being and health. Once it is easy to stay away from digital devices for 15 minutes, increase the time you spend off your phone and track yourself by setting the time alarm by having a cool Reebok or MI fitness band.

4. Eat healthy foods

Fruit and vegetables are packed with essential nutrients, fiber, vitamins and minerals that promote health, fight disease, and you should ideally consume five to eight portions a day. Think about spreading your intake throughout the day if it seems difficult. A fruit smoothie or a fresh juice could start the day; have a side salad with your lunch, some vegetables with dinner, and use fruit and raw vegetables as snacks to reach the target between lunch and dinner. This may sacrifice some taste, of course, but it is one of the very effective ways to enhance your health, performance and longevity in the long run.

5. Get more quality sleep

Try each day to get at least 6 to 7 hours of sleep! At the end of the day, let go of everything & go to a deep, calm sleep. This relaxes the brain, your body, and the next day charges you up. And understand that sleep is an important part of the recovery required for new muscle development, optimum physical performance, and mental sharpness if you are an accomplished powerlifter.

6. Track your steps

Get a fitness band from MI, cool Reebok shoes and a comfortable tracksuit from adidas, and start a long walk. You begin to become conscious of how often you actually travel through the day when you chart your steps and you can adapt accordingly. Studies say that for fitness and weight loss, you can walk 10,000 steps a day. So pick up a fitbit or other New Year fitness tracker to begin monitoring those moves.

7. Start meditation

Start with only 5 minutes a day of mindfulness meditation. It allows you to be happier, more secure, calm and helps to fulfill your greatest potential. To make it more fun, challenging and responsible, do it with your partner or your mate. And don’t forget to keep your fitness logs. It helps to keep track of your progress to fitness.

8. Giving more positivity to life

Cut out your life’s bad ideas and individuals. That’s the wrong inspiration if you want to get in shape to look like your friend or neighbour. Do stuff for the right reasons, like making yourself healthier, and it will reflect on your body and skin. Meditate, enter a forum where you can share your hobbies, meet like-minded individuals. Use humor therapy. Both of these also improve your physical health and wellness.

9. Start playing a sports

Resolutions for fitness are very popular, and one way to make it enjoyable is to play a sport. Sports not only help children to develop health, but also encourage older adults to achieve a healthy balance of work-life. Research also suggests that children who grow up playing sports are better professionals than those who do not, because among other attributes, sports help improve strategic thinking, critical thinking, organizational skills, setting goals and taking risks, etc. So use Decathlon coupons for a free trial shop for buying sports goods online.

10. Love yourself

Weight is not a total fitness measurement, so love yourself . Set targets in line with your overall health, form of body, age and gender. Learn the art of self-acceptance & practice it. However you see yourself in the mirror or picture yourself in your imagination is your body image. Research shows that a good picture of the body increases self-esteem, trust, and encourages everyone to lead a healthy life.

But this time #LetsMakeItHappen, In 2021. These ideas for a safe New Year’s resolution are a perfect way to break free of the normal boring New Year’s health resolutions. From our diet, our self-care, and our mental well-being, wellness includes so many facets of our lives. While New Year’s resolutions may have failed in the past, the important thing to note is that your past failures do not determine your future performance.

Image credit: “white-fruit-sweet-dish-food-produce-499106-pxhere.com.jpg” (CC by 0)

Author: HealthyLife | Posted on: December 18, 2020
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