For You

Fats aren’t all bad; in fact, plant based fats are actually powerful cancer fighters! ‘The healthy fats include extra-virgin olive oil, flaxseed oil, and fats from nuts, seeds, avocados, and coconuts’. If you cut off fats from your diet totally, it will result in the non-absorption of many fat-soluble nutrients such as beta carotene, vitamin D, and Vitamin E by the body. These oils also improve one’s cardiovascular health, and fight weight gain. In fact, avoiding them can cause chronic disease. The key is in choosing the right kind of fats for your diet and making sure you don’t overdo them, as they have a very high caloric density. So replace the bad fats in your diet with good fats.

Fats aren’t all bad; in fact, plant based fats are actually powerful cancer fighters! ‘The healthy fats include extra-virgin olive oil, flaxseed oil, and fats from nuts, seeds, avocados, and coconuts’. If you cut off fats from your diet totally, it will result in the non-absorption of many fat-soluble nutrients such as beta carotene, vitamin D, and Vitamin E by the body. These oils also improve one’s cardiovascular health, and fight weight gain. In fact, avoiding them can cause chronic disease. The key is in choosing the right kind of fats for your diet and making sure you don’t overdo them, as they have a very high caloric density. So replace the bad fats in your diet with good fats.

White stuffing mushrooms may soon find a place in every kitchen not only for their taste but for their health benefits. The latest research (published in the US-based journal, Cancer Research) says mushrooms can help prevent breast cancer by suppressing oestrogen production in the body. This effect is due to a phytochemicals: conjugated linoleic acid, a compound that has previously been found to contain anti-cancer properties, and is mainly present in animal-based foods. While white stuffing mushrooms had the strongest effect, shiitake, white button, Portobello, crimini and baby button mushrooms have also been found to have significant inhibitory effects on oestrogen, even when cooked. So get in those mushrooms into your kitchen and on your plate as well.     

White stuffing mushrooms may soon find a place in every kitchen not only for their taste but for their health benefits. The latest research (published in the US-based journal, Cancer Research) says mushrooms can help prevent breast cancer by suppressing oestrogen production in the body. This effect is due to a phytochemicals: conjugated linoleic acid, a compound that has previously been found to contain anti-cancer properties, and is mainly present in animal-based foods. While white stuffing mushrooms had the strongest effect, shiitake, white button, Portobello, crimini and baby button mushrooms have also been found to have significant inhibitory effects on oestrogen, even when cooked. So get in those mushrooms into your kitchen and on your plate as well.     

• USA pears contain no cholesterol, no sodium and are free from saturated fat.
• USA pears area an excellent source of fiber which may help healthy digestive function, helps reduce cholesterol levels and reduces the risk of coronary heart disease and type2 diabetes. Additionally, consuming more fiber increases satiety, helping to reduce overall calorie intake.
• USA pears have large amounts of natural fructose and glucose, making them a quick source of healthy energy. Pears also contain Laevulose. Non-insulin dependent diabetics can also enjoy USA pears to satisfy their “sweet tooth”.
• USA pears are also good source of potassium with can help in lowering blood pressure and decrease risk of cancer.
• USA pears also contain adequate volume of vitamin C, an antioxidant vitamin, essential for normal metabolism and tissue repair, helping prevent free radical damage that are destructive by-products of the body’s metabolic process.

Pears, the delightfully juicy and elusively flavored sweet fruit, are a common fruit found with a fruit vendor near you. Its delicate flavor and “melt in your mouth” texture earned them the nickname “butter fruit” world over. Laevulose, the sweetest of all known sugars, is found to greater extent in fresh pears than any other fruit. The natural sugar in pears cans satisfy the sweet tooth of child and adult alike… without guilt! Pears are low in calories, rich in important food values and their tender skins add necessary fiber to your diet.

Vitamin D helps your body absorb calcium by moving the calcium from your digestive tract to your bloodstream and into your bones. Vitamin D is made by the skin when one is out in direct sunlight. You need as little as 15 minutes of sunlight on your hands, arms, and face three times a week. In foods, you’ll find plenty of vitamin D in fortified milk, egg yolk and cereals, as well as vitamin supplements.

Vitamin D helps your body absorb calcium by moving the calcium from your digestive tract to your bloodstream and into your bones. Vitamin D is made by the skin when one is out in direct sunlight. You need as little as 15 minutes of sunlight on your hands, arms, and face three times a week. In foods, you’ll find plenty of vitamin D in fortified milk, egg yolk and cereals, as well as vitamin supplements.

And drop the guilt. As long as your calorie-sensors are on high alert, it’s good idea to munch. So take your pick from these:
1. Smoothie – whip ½ cup dahi, 1/3 cup milk, a few drops of vanilla, 1tsp instant coffee or a few strawberries, and 1/3 cup ice cubes.
2. Cut fruits with ½ cup grilled paneer (without oil).
3. 4-6 California roll sushi with wasabi and soy sauce.
4. 1 small packet popcorn with 3tbsp grated cheese.
5. ½ cup gelato (or low fat ice-cream) with cut fruits.
6. 2 boiled eggs with 2 wholegrain crackers or biscuits.
7. Salad with lettuce, mangoes, shrimps and lime dressing.
8. 1½ tbsp peanut butter with a carrot (cut into sticks).
9. ½ cup cucumber raita with dhania, pudina or sowa (dill).
10. 3-4 grilled chicken pieces with 1 yellow or red capsicum.

Lemon-oregano chicken: Try other citrus-herb combination, such as lime-dhania (coriander) or orange-sage. Fresh sage is now available in most metros.
Salmon with sabut mansoor & orange-tulsi dressing: If you can’t find fresh salmon, substitute it with bhekti fillets; they work just as well.
Kinnow-chicken stir-fry: The secret to a perfect stir-fry is to have all your ingredients sliced and kept ready next to your stove before you cook.
Greens with hung dahi & kinnow vinaigrette: pick up some goat cheese on your next visit to a metro or abroad, to replace the hung dahi in the salad.
Zesty shrimp pulao: If you like, you can add a dash of paprika, red chili or tobacco to sizzle it up.
Lime tart with lemon crust: for a change of pace, switch the lemon and lime and bake up a lime crust with a lemon filling.