Tuesday, 16 January 2018
Here's our " Clean Eating Diet Plan"
This plan is jam packed with simple, fresh, locally sustainable foods that are rich in antioxidants and double your daily dose of nutrients through a combination of natural foods and our "desi khanna".
The meal plan will remove toxins, give glowing skin and hair , make you lose inches and kilos.
All the best
Lots of Love
Nutritionist Harpreet Pasricha
Sunday, 17 December 2017
Along with the heart and the brain, liver is also one of the most important organs in our body. However, most often the liver is not given the credit that it deserves. The liver is one of the hardest working organs in your body as it performs hundreds of functions. Whatever you eat or drink which includes junk food and alcohol, all goes down to the liver where the liver processes it and either repackages it for your body to use or eliminates it. The best way to keep your liver healthy is by eating healthy. As the liver stores most of our nutrients, it’s the major organ for nutrient processing. Thus to detoxify the liver, you can include the following foods in your diet.
- GarlicChopping garlic and letting it sit 15 minutes before cooking activates liver enzymes that help your body flush out toxins. Garlic also holds high amounts of allicin and selenium which are two natural compounds that aid in liver cleansing.
- Leafy GreensLeafy
greens are cleansing foods which offer a powerful protective mechanism for the
liver. Leafy greens can be eaten raw, cooked, or juiced. They have high amounts
of plant chlorophylls which suck up environmental toxins from the blood stream.
Leafy greens such as bitter gourd, arugula, dandelion greens, spinach, mustard greens, and chicory will help increase the production and flow of
- AvocadosAvocado is also known as “Supercado” is
filled with tons of nutrients, healthy fats and vitamins. Avocado
helps the body to produce glutathione which is necessary for the liver to
cleanse harmful toxins.
- LemonLemon and all citrus fruits contain Vitamin C and
minerals that boost bodily functions and enhance the cleansing process,
sweeping out wastes. Drinking freshly-squeezed lemon or lime juice in the
morning helps stimulate the liver.
- Green TeaThis liver-loving beverage is full of plant antioxidants known as catechins, a compound known to assist liver function. Green tea is not only delicious, it’s also a great way to improve your overall diet.
Most people are not aware of the health benefits of kale. Kale is a member of the cabbage family which is beneficial for maintaining healthy skin, hair and strong bones, as well as helping with digestion and lowering the risk for heart disease. Kale can be enjoyed as raw in salads or on sandwiches or wraps, braised, boiled, sauteed or added to soups and casseroles.
· Powerhouse Of Vitamins And Minerals
Kale is a leafy green cruciferous vegetable that is chock-full of essential vitamins A, C and K as well as minerals like , potassium, iron, manganese and phosphorus.
· Antioxidant Properties
The phytonutrient indole-3-carbinol aids in DNA cell repairs and aids in slowing the growth of cancer cells. Because of its sulforaphane content, kale helps to protect against prostate and colon cancers. It also contains lutein and zeaxanthin, which help protect your eyes from macular degeneration.
· Anti-inflammatory Properties
Kale has been compared to beef, because of iron, protein, and calcium. Kale’s anti-inflammatory properties have been related to the prevention and even reversal of arthritis, heart disease, and several autoimmune diseases.
· Rich Source of Healthy Fats
Kale is an excellent source of these healthy fats. They may also help combat autoimmune diseases, such as lupus and rheumatoid arthritis.
What is it: The young grass of sprouted wheat, which can be harvested and then further dried to form a powder to ground fresh to produce a juice form which most people are familiar with. It is said to be native to Asia and the Mediterranean.
What are the benefits?
- It has been demonstrated to have anticancer properties.
- Found to be helpful in treatment of thalessmia major (reduces the intervals between transfusions)
- Rich in chlorophyll, minerals such as magnesium, potassium, selenium, zinc plus.
- High levels of antioxidants such as Vit A, C and E help in fight early sings of ageing and skin related issues.
- It also boasts a abundance of anti-anemic factors such as Vit B12, Iron, Folic Acid and B6.
- Has been found to be therapeutic for treatment of ulcerative colitis, burns and wound healing.
- Some studies have shown effectiveness in treating diabetes and cholesterol.
How to use it?
You can purchase whole unroasted wheat at your local shop or grocers or online if you wish to sprout your own. Or lese you may purchase it online in pills, powdered or liquid form (wherever possible opt for certified organic)
To sprout the seeds measure the quantity required and rinse in a colander. Soak in a bowl of cold water for 10 hours or overnight. Next hang in a damp cloth until it begins to sprout. Once sprouted put in a prepared tray and allow to grow until reaches 7 inches in height. It is now ready to harvest
Once harvested you may immediately wash and grind this into juice or if preffered dry the leaves and grind to powder.
You can try adding this powder to your vegetable juices, or having on its own with water lime and honey.Lastly you can try adding the fresh cut harvest in your salads.
The famous nutrition slogan “an apple a day keeps a doctor away” probably gives you the impression that apples are the healthiest fruits. What we don’t realise is that it takes more than an apple to build up our immune system, as our immune system works in protecting our bodies from disease causing micro organisms. Thus, to keep you healthy year round, there are other magical foods which play an important role in strengthening our immune system.
Here are a few examples of immunity boosters that can be included in your daily diet.
1) Garlic: Garlic can be added to almost all the dishes around the world. Garlic is a broad-spectrum antimicrobial agent and immune booster. Allicin is the key compound in garlic that fights infection and bacteria. A study also suggests that frequent garlic consumers are at a 30% lower risk of cancers.
2) Coconut oil: Coconut oil has anti fungal, anti viral and bacterial properties. The monotriglyceride chains (MCTs) in coconut oil can kill harmful pathogens potentially helping to prevent infections. It also boosts metabolism, improves insulin secretion and supports thyroid function.
3) Dry fruits and nuts: Dry fruits like almonds, walnuts and dates provide essential vitamins and minerals for building immunity. Nuts are good sources of vitamin E, vitamin C and niacin. Vitamin E is a key to healthy immune system.
4) Turmeric: A key ingredient in many curries, this spice has been used for years as an anti-inflammatory agent in treating both osteoarthritis and rheumatoid arthritis. Curcumin is the principal compound in turmeric which is known to reduce fever and inflammation.
5) Yogurt: Probiotics are healthy bacteria that keep the gut and intestinal tract free of disease causing germs. A study from the University of Vienna in Austria found that yogurt was effective in boosting immunity. It is particularly important after you’ve been prescribed antibiotics.
There is a symbiotic relationship between the host and the bacteria which leads to weight gain or weight loss.
The average human body contains 37.2 trillion cells and 10 times as many microbes. We are host to somewhere between 300-1000 different species of bacteria.
Function of gut bacteria:
- Aids in digestion of food
- Protects the body from invading organisms
- Strengthens immune system
- Creates neurotransmitters
- Create and synthesize vitamins
- Influence our mood and temperament
Gut bacteria and weight loss
A recent study by Michael Edwards, 2014 showed a direct correlation between a high or low level of bacterium in the gut and the subjects' weight. A high level of bacterium and a high level of diversity were linked to a healthy weight, whereas overweight individuals show a correlation to a much lower number of bacterium in the gut.
To increase health inducing and weight reducing bacterium in the gut
- Focus on a diet rich in prebiotics for e.g. raw vegetables and fruit. Prebiotics provides the healthy bacterium in our gut with the food it needs to thrive.
- Probiotics or Fermented foods such as kombucha, sauerkraut, kimchi, raw or organic apple cider vinegar etc help to increase healthy bacterium in the gut.
Multigrain atta or Whole grain atta
Multigrain" and "whole grain" are two different attas. If you were under the impression that eating multigrain was healthy, you were wrong.
In Whole grain atta all parts of the grain kernel, bran, germ and endosperm are used. The germ is rich in essential fatty acids and b-vitamins; the endosperm, which is mostly starch; and the bran, which, of course, is high in fiber.
In contrast, multigrain atta means that a food contains more than one type of grain, although none of them may necessarily be whole grains. Mostly refined grains i.e. devoid of their natural nutrients and fibre and consisting of only the endosperm.
So how do you choose the right flour?
In order to make sure you are actually getting a whole grain product, look for 100% whole wheat or 100% whole grain. The first ingredient on the ingredient list should be a whole grain.
For e.g. Wheat flour, Barley, Bajra.