Get Set Go!!!

Its Marathon time…..gear up for the Mumbai Marathon and improve performance on the day of the race with our Good Health Always Infusion

Mountain runners Emelie Forsberg and Kilian Jornet, have been known to fuel themselves before or during a race with cookies soaked in tea. They aren’t the first to boost their endurance with tea- for centuries, people in the Andes have made tea from cocoa leaves, dried herbs and spices to be used to boost energy and performance and aid with altitude acclimatization.

Fresh and dried herbs and spices are not just flavor additions merely for taste… they are actually powerful performance aids for sportspersons! The energy enhancing properties of herbs and spices help promote vitality, decrease tissue inflammation and provide much needed antioxidant boosting- to fight inflammation, boost circulation and heal damaged tissues. In fact, the Ancient Greek word for fennel (saunf) is ‘Marathon’- they believed that fennel promoted endurance and longevity.

Marathon runners can have a tremendous amount of tissue inflammation. Inflammation is caused by a flux of free radicals in the body and can stem from issues such as diet, lifestyle choices, digestive issues, and chronic conditions like heart disease or diabetes. Exercise is also a natural cause of free radical production.

There are different teas/brews/infusions you can incorporate into your diet to manage inflammation and improve stiffness, soreness and overall well-being. These teas/brews/infusions also have performance-boosting benefits when consumed before, during or after the race.

A strong coffee provides an initial spike in energy levels which is unfortunately followed by a rapid decline in energy. It can also leave you feeling jittery and acidic and you know that you will be uncomfortable running with a sour stomach. Substitute your pre-run coffee with our special Good Health Always Marathon Infusion that provides long-lasting energy without the crash. This infusion will hydrate you before as well as during the race and boost your post-run recovery.

The Good Health Always Marathon Infusion has ingredients which will do the following:

- Help clear congestion in the respiratory system and reduce mucous formation.
- Reduce airway constriction.
- Prevent tissue inflammation.
- Provide stress-reducing amino acids which elevate metabolism.
- Provide magnesium and zinc for testosterone production( for durability and recovery)
- Provide calcium and manganese for bone health.
- Boost circulation in order to speed up the delivery of nutrients to your working muscles.
- Act as a digestive aid to help nervous runners by soothing their stomach lining.
- Promote detoxification through sweat.
- Protect from sun damage.

Recipe for the Good Health Always Marathon Infusion:

Ingredients:

3 liters water
4 sachets green tea
10 fresh tulsi leaves
1 tsp chopped parsley
10 mustard seeds
5 cloves
5 green elaichi
1 tsp dill seeds (suva)
1 tsp grated ginger
1 tsp saunf
1 inch quill of cinnamon
¼ tsp turmeric powder
¼ tsp red chilli flakes

Method:

Simply bring the water to a boil in a large vessel. Add the 12 ingredients and let them boil for 2 minutes. Set aside from the flame. Cover and let the ingredients steep in the hot water for an hour. Strain and drink small amounts at a time before, during and after the race.

Kudos to you- you have pushed yourself through all those months of training, made it through never-ending long runs, even made it to race week without any major injury- so now just go out there and do your best. May the force be with you !!!


Stay blessed with good health .…always !!!

Warm regards,

Charmaine D’Souza

Guava leaves

If you have read our blog on guavas and liked it, you will be intrigued to learn that the leaves of this fruit also have health benefits. If you have a guava tree in your building compound or garden…lucky you !!!

• The leaves contain polyphenols, tannins, carotenoids and flavonoids like quercetin which help treat various ailments.
• Since the leaves are rich in anti-oxidants, they prevent and repair cellular damage and may help in decreasing the risk of age-related ailments.
• They are highly recommended to stop nose bleeds…just crush a leaf in the palm of your hands and inhale.
• Fresh guava leaves are a natural pain reliever as they contain anti-inflammatory agents.
• They also help to cleanse the liver.
• Being a good source of dietary fibre, they help relieve constipation.
• To improve digestion, soothe the gastric lining and to relieve nausea, diarrhea and vomiting boil 10 guava leaves (or 2 tsp guava leaf powder) in 2 liters of water. Add a few slivers of ginger and drink this decoction through the day.
• Gargle with the same decoction to relieve tooth aches, heal bleeding gums, oral ulcers and sore throats….due to the anti-bacterial effect of guava leaves.
• Guava leaf tea inhibits the growth of Staphylococcus aureus bacteria…the primary cause of diarrhea.
• Make a paste of 1- 2 guava leaves and a pinch of turmeric and apply on facial skin that is prone to acne…leave until it dries, then wash off with cold water.
• Guava leaf paste will also enhance healing when applied on wounds and sores. 
• Guava leaf tea can help lower blood sugar levels because it reduces alpha-glycosidase enzyme activity in diabetics….and inhibits the absorption of dietary sugars like maltose and sucrose. 
• It also helps lower LDL cholesterol and triglyceride levels…without decreasing the level of heart friendly HDL cholesterol. 
• Guava leaf tea can also help lower blood pressure.

Steep a few fresh guava leaves in boiling hot water for 4 to 5 minutes to make a refreshing brew. Guava leaf supplements in the form of teas, capsules and guava leaf powder are now available albeit at few ayurvedic stores…but their availability will soon increase as the market for these increases.
Avoid if pregnant or breastfeeding.

Stay blessed with good health .…always !!!

Warm regards,

Charmaine D’Souza

Guava 

This fruit is a super food with many health benefits.

• Its vitamin (A, C, E, B-complex & K) and mineral (potassium, copper, calcium, magnesium, manganese and zinc) content make the humble guava a powerhouse of nutrients.
• The copper in guavas helps to maintain a healthy thyroid gland.
• This fruit is loaded with vitamin C (five times more than oranges!!!) which is required to prevent scurvy and to produce collagen, a substance that keeps the skin supple, smooth and wrinkle-free!!
• It contains high amounts of lycopene (vitamin A) which helps to protect against cancers (esp of the lung and oral cavity), macular degeneration, cardiovascular disease, different forms of bone degeneration like osteopenia and osteoporosis, and changes in skin structure. Tomatoes are known for their lycopene content…but guavas have twice the amount of this nutrient!!
• It has antioxidants which boost the immune system and protect the body against harmful infections.
• These antioxidants also help to prevent cancers of the skin, lung, breast, prostate gland and large intestine.
• Since they have a high fiber and pectin content, they aid in laxative action and prevent constipation.
• Their soluble fiber content also stabilizes blood sugars.
• They are a good source of potassium and help normalize blood pressure. 

Guavas enhance the taste of smoothies, sorbets, fruit salads and juices but they are best eaten in their natural form…raw and crunchy or ripe, sweet and creamy. Remember that they are quick to lose their vitamin C content, so eat them as soon as they are cut. As for the vitamin C content of guava jams, jellies etc…sorry, not much left there as this vitamin is not stable in the presence of heat.

Stay blessed with good health .…always !!!

Warm regards,

Charmaine D’Souza

Remembering Juvenile Diabetics On World Diabetes Day, 14th November 2016

Despite medical advancement and years of research by healthcare professionals and pharmaceutical companies, there has been no breakthrough in finding a cure for Diabetes. Thankfully, with knowledge about the disease increasing, better forms of treatment and hopefully a cure are on their way.

Parents are often at their wits' end while trying to meet the nutritional needs of their diabetic child- the childs diet needs a little more care and planning. The adjustment can be difficult for the child and for the rest of the family, whose unconditional love and support are crucial at all times.

A little extra effort will go a long way in helping a diabetic child live a normal life. Here is how :-

• Sit with the childs diabetologist and understand how many calories are being prescribed.
• Get help from a nutritionist to convert the prescribed number of calories into a daily meal plan.
• Draw up a shopping list of a wide variety of foods from the different food groups.
• Encourage the child to make healthy food choices.
• Always keep plenty of healthy snack options readily available.
• Wholesome meals should be cooked for, and eaten by, all members of the family to encourage the diabetic child in his/her blood glucose battle.
• Choose grilled, low-fat options when eating out
• Encourage the child to increase his duration of exercise the day he wants to indulge in a small portion of dessert.
• When the child is invited to a birthday party, call the parent hosting the party to find out the menu and also to let her/him know that your child is diabetic and should not be forced to overeat.
• Pack a healthy snack- the host will not mind.
• Teach your child to recognize the symptoms of hypoglycemia as well as hyperglycemia.
• An ID card that reads DIABETIC on one side and lists what to do in an emergency ( like contact numbers, what to give the child etc) on the other side, should be with the child at all times.

For all those lil JD angels I met this week...this post is for you :-)

Stay blessed with good health .…always !!!

Warm regards,

Charmaine D’Souza

Movember

Movember- the hairiest month for men’s health, is the world’s largest movement for men’s health. It is an annual event involving the growing of moustaches during the month of November to raise awareness of various cancers, such as prostate cancer and testicular cancer….and also of mental health issues like depression. We need to know that more men die from prostate cancer than women from breast cancer. Sadly 1 in 8 min will be diagnosed with prostate cancer at some point in their lives. We need to create awareness about this and also help men live longer, healthier and happier lives.

Prostate Gland Issues :-

The prostate gland is the male reproductive organ, the size of a walnut. The main function of the prostate gland is to help with the production of semen ( the fluid that transports sperm). It produces a thick, white fluid that is liquefied by a special protein known as prostate-specific-antigen (PSA). The fluid is mixed with sperm, produced by the testicles, to create semen.

Three main conditions can affect the prostate gland:

- Prostate Enlargement:
It is a very common condition associated with aging. 1/3rd of men over the age of 50 will have symptoms of prostate enlargement. If the prostate becomes enlarged it can place pressure on the urethra. This makes it harder for the bladder to empty.
An enlarged prostate can cause the following symptoms :-

a) Make it difficult for you to start urinating
b) Weaken the flow of urine or cause ' stopping and starting'
c) Cause you to strain to pass urine
d) Cause you to urinate more frequently, making you get up frequently at night

- Prostatitis ( inflammation of the prostate) :
In this often misunderstood condition, the tissues of the prostate get inflamed, i.e. red and swollen.
Symptoms of prostatitis include :-

a) Pelvic pain
b) Testicular pain
c) Pain while ejaculating
d) Pain in the perineum ( the area between the anus and the back of the scrotum), which worsens with sitting

-Prostate Cancer :
It is the most common type of cancer in men. Most cases of prostate cancer occur in men who are 70 years old or over. This type of cancer progresses very slowly. In fact, men can live many years without any symptoms or treatment; rather, they die with it, instead of from it.
Symptoms of prostate cancer ( often very identical to prostate enlargement) :-

a) An urge to urinate more often ( especially at night)
b) Need to run to the washroom
c) Straining or taking a very long time to urinate
d) Weak urinary outflow
e) Feeling that your bladder has not emptied completely

-Food and diet :
- Eat foods rich in phyto-estrogens like soy beans, tofu, chickpeas, lentils, peas, garlic and flax seeds.
- Lycopenes found in tomatoes have a protective effect against prostate cancer.
- Zinc found in fish, shellfish, seeds and eggs
- Fibre-rich foods
- Fennel (saunf)

Remedies
Make a mix of 2 tbsp curry leaf powder, 1 tbsp amchur, 1 tbsp pomegranate seed powder, 6 tbsp fennel, 1 tbsp dried basil, 1 tbsp dried thyme and 1 tbsp mace. Eat 1 tsp of this mix every morning.

Stay blessed with good health .…always !!!

Warm regards,

Charmaine D’Souza

It's Halloween... a good time for some healthy pumpkin

It’s Halloween…the first day of a three-day observance of Allhallowtide; the second day being All Saints Day followed by All Souls day. So before you plan your costume parties, go trick-or-treating, or decide how to spook your friends, you have to carve jack o’lanterns from huge orange pumpkins. What better day then, to write about this nutrient-dense vegetable/fruit which is a veritable power-house of vitamins and minerals….and not just a Halloween decoration, or a pie filling for Thanksgiving.

Health benefits of Pumpkin

• They contain good amounts of potassium which stabilizes blood pressure. In fact the daily consumption of this vegetable will bring down both systolic as well as diastolic blood pressure in just 12 weeks.
• Increased potassium intake is also associated with a reduced risk of stroke, protection against loss  of muscle mass, preservation of bone mineral density, and reduction in the formation of kidney stones.
• They contain vitamin C which is good for improving immunity and also for providing an immunity boost during times of illness.
• Their fiber content helps maintain proper digestive health and prevents constipation. It also helps you feel fuller for a longer period of time and keeps hunger pangs at bay.
• The iron in pumpkins has been shown to boost fertility in females.
• They are a good source of Vitamin A (beta carotene) and antioxidants which could augment eye health and help you see better in dim light, decrease the risk of age-related macular degeneration and prevent other types of degenerative damage to the eye.
• The beta carotenes in pumpkin reduce the risk of developing certain types of cancer like cancer of the colon and of the prostate gland.
• Beta carotenes also protect against asthma and help prevent heart disease. They also help form and maintain healthy skin, teeth and bones.
• The vitamin A in pumpkin (beta-carotene ) is  essential during pregnancy and lactation for the proper synthesis of hormones.
• Pumpkin seeds are chock-full of nutrients and make an interesting, satiating snack. They are rich in tryptophan, an amino acid that helps the body make serotonin, the feel-good neurotransmitter hormone that helps you relax and sleep better.
• The zinc in pumpkin seeds helps improve sexual health and testosterone levels in males.
• Pumpkin seed oil protects prostate health.

Consuming just one cup of cooked pumpkin daily will provide over 100 percent of your daily requirement for vitamin A !! Apart from this you will also get 20 percent of the daily value for vitamin C, 10 percent  for vitamin E, riboflavin, potassium, copper, and manganese, and at least 5 percent for thiamin, B-6, folate, pantothenic acid, niacin, iron, magnesium, and phosphorus.
So make a lip-smacking pumpkin curry or sabji, oven-roast cubes of pumpkin to make a hearty soup, add steamed and grated pumpkin to your rotis, theplas, parathas, raitas and salads, puree cooked pumpkin and combine it with herbs/ yoghurt to make an interesting dip or sandwich spread….you can even add it to a smoothie along with soymilk or coconut milk and some chia seeds. A pureed pumpkin face pack will provide an instant glow to your skin and fetch you many compliments.

Happy Halloween !!!

Stay blessed with good health .…always !!!

Warm regards,

Charmaine D’Souza

'chEATING OUT' this Diwali

Having cardiac disease, diabetes or trying to lose weight is hard enough. Trying to manage your cholesterol levels, blood sugar levels or weight during the festival season is sometimes harder. My patients often ask if they can have 'cheat days' when they can consume, albeit in moderation, one of their favourite foods. Something they can tuck into without it doing much harm to their cholesterol or blood sugar levels...or to their body fat percentage. It is indeed very hard for them when there is a special occasion and there is yummy but unhealthy food everywhere...and they can only eat the salad options. I tell them to indulge in moderation and then consume an additional amount of their spice mix. They have to remember that this does not give them 'carte blanche' to over indulge all the time. If you are not on the spice mix, have a tsp of cinnamon and fenugreek seed powder, increase your exercise activity and carefully monitor your blood parameters.

This guide should help you:

1 fried samosa- 25 min slope walking
1 serving sev puri- 30 min on the treadmill
1 serving chaat- 1 game of tennis
1 small packet of wafers- Climb up 8 floors
1 bowl popcorn- 15 min skipping
1 small bowl farsaan- 2000 steps in the balcony
1 serving fried pakora- 45 min cardio
1 batata wada- 30 min football
1 serving bhajia- 30 min zumba
2 slices veg pizza- 25 min bollywood dance
1 chocolate brownie- 1 hour treadmill
1 scoop of icecream- 40 laps in the pool
1 piece of burfi- 30 min spot jogging
1 ras malai- 2 games badminton
1 gulab jamun- 30 min jog
1 slice fruit cake- 100 jumping jacks
1 peg of whiskey- 1 hour brisk walk
1 pint beer- 80 laps in the pool
1 glass of wine- 1 game of squash
1 glass of iced tea- Climb up 10 floors

It is important to test your blood sugar levels post exercise and post indulgence.

Have a happy Diwali !!!

Stay blessed with good health….always !!!

Warm regards,


Charmaine D’Souza