8 HEALTH BENEFITS OF RAGI FLOUR

One of the highly regarded millets in India, Ragi Flour, has made a comeback on the shelves. But, if you look back in the history, it has always been the staple diet in many villages across South India. If you’re not yet aware of its benefits, it’s high time you meet this superfood.

Here are just some of the reasons why you must include Ragi in your diet.

1. Aids in Weight Loss:
Those who are on diet should take a special note of Ragi because it has a very low fat content and that too in an unsaturated form. Also, an amino acid present in it reduces appetite by giving a feeling of fullness. Hence, it is replacing wheat and rice as a daily staple.

2. Controls Blood Sugar Levels:
The qualities like slow digestion process, low glycemic index and high fiber content, aids in your efforts to keep the blood sugar levels in check. Also, its lower digestibility and absorption of starch, does not spike up the sugar levels at once unlike wheat and rice. So, diabetics can trust Ragi to control and prevent Type 2 diabetes.

3. High in Calcium Content:
Ragi is a good way to add calcium to your diet. It fights bone weakness or osteoporosis in children and helps in their development. And when it comes to elders, a daily dose of Ragi works wonders.

4. Natural Relaxant:
The less known fact about Ragi is that it relaxes body naturally. It is rich in antioxidants and amino acids which have the ability to cure depression, insomnia, anxiety and headaches. Ragi is also useful for migraines.

5. Battles Anemia:
Ragi consumption increases the natural iron content in the body. And hence, it is suggested as a natural domestic remedy for patients suffering from Anemia or deficiency of hemoglobin. The more Ragi is included in the diet the more its nutrients, along with iron, get absorbed in the bloodstream.

6. Gluten-free:
Not all cereals have this property of being gluten-free, but finger millets do. Ragi is a perfect diet for people with celiac disease, gluten sensitivity or followers of gluten-free diet.

7. Great Baby Food:
In South India, days-old babies are fed with Ragi porridge. It is said to have properties that promote the overall development of the baby with all the nutrients and vitamins present in it. During weaning, a process where an infant is introduced to other foods, Ragi takes the first place. Special Ragi powders are available in market for infants. Even, lactating mothers can include ragi to enhance the milk production.

8. Proteins and Amino Acids:
Ragi is rich in both proteins and amino acids. They help in normal functioning of body, repairs body tissues, contributes in blood and bone formation, facilitates metabolism, balances nitrogen in the body, eliminates fat from the body.

Daily consumption of Ragi in one form or another can prevent malnutrition, degenerative diseases and premature ageing. However, patients having kidney stones are advised to avoid it. Ragi flour is a superfood whose health benefits are never-ending and so the ways of eating it. It can used to make malt, porridge, or the traditional Ragi mudda or can be mixed with regular recipes like Idli, Dosa, Roti, Upma or can be bought from stores in the form of biscuits.

YOUR GUIDE TO A BALANCED ORGANIC DIET

We’ve all heard and learned about a balanced diet and why it is important to maintain a
balanced diet at each meal. Healthy eating is one of the key pillars of a healthy life. Essentially, a balanced diet refers to a diet of a wide variety of foods packed with essential nutrients, in the right proportions consumed at the right time. A balanced diet must contain starchy foods such as bread, rice, potatoes and pasta, protein-rich foods such as fish, chicken or legumes and lentils, plenty of fresh fruits and vegetables for essential vitamins, minerals, and dietary fiber, and a few fatty foods.

In the light of organic foods, it isn’t a gargantuan task to follow a balanced diet of organic foods. A conscious choice between organic and conventional foods and the healthy practice of sticking to a balanced diet is all that you need to ensure that you gain the most out of your meals. Here is how you can follow a nutritious balanced organic diet for yourself and for your family.

1. Load on the carbs:
The main source of energy of body fuel, carbohydrates form an essential part of a balanced diet. According to leading nutritionists, half the calorie content should be derived from carbohydrates. Indian meals and cuisine are made up plenty of plant sources of carbohydrates, forming 70% to 80% of the meal. Opt for healthier options such as organic brown rice, organic oats and organic millets which are carbohydrate-rich. Therefore, a meal should include ample amounts of simple carbohydrate foods – glucose and fructose from organic vegetables, fruits and organic honey, sucrose in sugar and lactose from milk – and complex carbohydrate foods such as organic cereals, millets, organic pulses and root vegetables.

2. Choose fiber:
Your body requires ample amounts of fiber, both soluble and insoluble. Fiber-rich foods are essential as they aid in proper digestion and healthy bowel movements. The best way to procure dietary fiber is to skip drinking fruit juices and actually eat organic fruits and vegetables. It is recommended to consume at least five portions of fruit or vegetables in a day. A portion could be an apple, a banana, a pear or similar sized fruits, a slice of melon, or three tablespoons of vegetables.

3. Power on proteins:
It is recommended by nutritionists that about 30% to 35% of your daily diet should consist of protein-rich foods. One can consume protein foods such as milk, organic pulses, organic leafy vegetables, eggs, white meat, sprouts and organic whole dals. A diet rich in protein helps the body by repairing and developing new cells and muscle tissues, as well as aids in the repair of various organs.

4. Fats are important too:
Fats are an essential component of a balanced diet as they provide energy, synthesize hormones and store vitamins. It is recommended that about 20% of one’s diet should consist of fats – polyunsaturated fats, monounsaturated fats and omega-3 fatty acids. Consume foods such as butter, ghee, mustard oil, olive oil, soya bean or groundnut oil,
and fatty meats such as salmon, tuna, and cod.

5. Don’t forget vitamins and minerals:
Vitamins and minerals are micronutrients that aid in metabolism, healthy functioning of nerves and muscle, bone health maintenance and cellular production. Minerals and vitamins can be obtained from plant, meat and fish sources. Up your intake of organic nuts, oilseeds, green leafy vegetables and fruits.

An ideally balanced breakfast should consist of foods rich in dietary fiber and carbohydrates such as organic oatmeal, whole grain bread, wheat flakes or whole grain rotis, protein-rich foods including eggs, milk, yogurt and organic sprouts, and nuts such as walnuts, apricots, almonds, and figs. For lunch, consume a mix of high-fiber whole grain foods like organic brown rice, barley, starchy carb foods, protein foods such as organic pulses and dals, cottage cheese, or white meat. You can add yogurt or buttermilk to add probiotics to your meal, and a salad for fiber. Dinner should consist of foods that deliver on high satiety value to curb those midnight hunger pangs – organic green leafy vegetables for vitamins and minerals, a moderate amount of carb foods, and healthy fat foods such as fish, seed oils, and nuts.

For snacks, replace junk foods with fresh fruit, nuts or salads. Remember to keep your body hydrated and refreshed by drinking plenty of water throughout the day.

5 COMMON MYTHS ABOUT ORGANIC FOOD

The growing popularity of organic foods has resulted in several households switching to organic produce and meats for their families, in a bid to live healthier and more conscientious lives. Not only are organic foods free of synthetic plant additives, they also educate the consumer about the cleaner cultivation and food rearing practices.

While it is a wise choice to switch to organic foods, it is also wise to know about any allergies or counter-actions that foods can have, so that you are sure about what you or your family consumes. Globally, there are several myths about organic foods, their nutritional value and their allergic nature, if any. Here are some of the most common myths about organic foods debunked.

 1: Organic foods may not be the safest:
Fact – By definition, “Organic” refers to produce and ingredients cultivated minus the use of synthetic fertilizers, pesticides, genetically modified organisms, sewage sludge or radiation. In case of animals and livestock that produce meat, eggs or dairy, they are not given antibiotics or growth hormones. Organic produce, meats and products are grown or produced in environmentally friendly ways – soil and plants are not treated with toxic chemicals or persistent pesticides, synthetic fertilizers or sewage sludge are not used to promote growth, GMOs are not allowed, animals are provided outdoor access and are fed organic feeds, synthetic growth hormones and antibiotics are not used in animal rearing. These strict cultivation and rearing practices make organic food safer than conventional foods, and chemical-free, thereby ensuring safety for you and your family.

2: Organic foods do not cause allergies:
Fact – While they are safer for consumption due to their cultivation and processing practices, organic foods contain allergens just like conventional foods. However, these allergies are limited to being caused due to food-related or inherent allergens present, and not due to the chemicals and synthetic additives, since organic foods are devoid of the latter. Therefore, if you are allergic to say, peanuts, both organic and inorganic peanuts can still cause an allergic reaction upon consumption.

 3: Organic food isn’t healthier than conventional foods:

Fact – Simply put, the fact that organic food is produced without the use of synthetic additives and hormones makes them a much healthier and safer alternative than conventionally grown and produced foods. Ask yourself this – would you rather consume a fruit A that has been sprayed with chemical-laced pesticides and insecticides, made to reach ripening prematurely by feeding the tree synthetic fertilizers, and given an unnatural sheen by polishing it with a waxy substance? Or would you rather consume a fruit B that you know has been grown without any of the above additives? Which sounds healthier, fruit A or fruit B?

4: Organic food is a wallet-drainer:
Fact – Due to its stringent cultivation norms, labour and time intensive production, post-harvest procedures and certification fee, organic food can be expensive; yet, there are organic foods that are affordable and sometimes may even cost less than conventional foods. Besides, there are hidden costs of conventional food such as health costs related to issues caused by pesticide consumption and of course, environmental costs due to the rampant use of synthetic additives to the soil.

5: Natural and free-range foods are the same as organic, and just as good:
Natural foods and free-range foods are not the same as organic foods; neither can they boast of the advantages of organic foods. Natural foods or ingredients refer to those foods that have undergone minimal processing, with no guarantee to its cultivation procedures and synthetic additives. Free-range refers primarily to animal husbandry where the animals are allowed to roam freely outdoors, as opposed to being enclosed within constricted spaces for twenty-four hours each day.

Organic foods are a safer and healthier alternative to conventionally produced foods, for you and your entire family, including the little ones. Given the numerous myths, false facts and information overload regarding organic foods, it is best to get the facts straight so that you can make an informed and wise choice for the health and safety of your family.

 

Testing the Authenticity of Organic Foods

The growing popularity of organic foods has created greater demand for organic produce and meats – people are slowly yet surely recognizing the long-term benefits of consuming food that is produced or grown without the use of any artificial additions. While various companies and local producers alike are racing to meet the growing appetite for organic foods, there is a pertinent question that looms over our heads – Is the food we are purchasing really organic?

It is not uncommon for manufacturers to use unfair practices and get away with loopholes in food labelling norms. There could also be chances that as consumers, we may mistake natural or free-range foods to be organic. There is a worldwide movement to persuade lawmakers to force GMO foods to put GMO labels on their food and openly declare how it was grown, so that all other foods without such labels is naturally assumed to be organic.  In order to safeguard ourselves from scrupulous practices and purchase only authentic organic foods, here are a few steps and precautions to be taken.

1. Understanding organic foods:

To truly understand what you are consuming is organic, one needs to completely understand what organic foods really are. Organic food can be defined as produce derived from organic farming practices, without the use of any chemical or synthetic additives, keeping in mind the goal of sustainability, health and safety of the environment, the food and the consumers of such food. The common misconception in case of organic foods is the free usage of the term organic to refer to natural or free-range foods. Natural foods and free-range foods are not the same as organic foods. Natural foods or ingredients refer to those foods that have undergone minimal processing, with no guarantee to its cultivation procedures and synthetic additives. Free-range refers primarily to animal husbandry where the animals are allowed to roam freely outdoors, as opposed to being enclosed within constricted spaces for twenty-four hours each day.

2. Read the labels through and through!:

While labels offer vital information when it comes to ingredients, food processing and the like, it is important to make it a practice to go through not just the bold headings printed on the label, but also on the fine print. It is required by law for manufacturers to clearly label foods for what they are, organic or not. When you come across a product that says ‘Organic’ or ‘Certified Organic’, this could mean various things – the product is 100% organic, the processed food is made with organic ingredients, or the processed food consists of less than 95% of organic ingredients. The key is to peruse the labels and make sure that what you are buying is 100% organic or is made using 100% organic ingredients.

3. Look for certification/authenticity marks:

Indian-made organic foods or organic produce carries an authentication mark or certification mark called India Organic – this mark is an indicator of the produce or the food product conforming to the National Standards for Organic Products implemented by the Government of India through the National Program for Organic Production (NPOP). This certification mark is recognized by several countries across the globe.

4. Keep an eye out for PLUs:

Typically, Price Look-Up codes or PLUs carry indicators of whether the food product is organic or not. In several countries, an organic food item is identified using the PLU code – if the code begins with the digit 9, it is said to be organic, based on the code classification. While this is not a common practice in India, it is best to research on price codes at your regular grocery store to understand how they identify organic produce.

Organic foods carry with them various health benefits and environmental benefits – the key is to identify those that are authentic. While it is easy to get misled by relying on labels alone, it is not too hard to keep oneself equipped of the different ways to identify genuine organic foods from the spurious or wrongly labelled ones.

The best organic green tea nutrients

It is a Well-Known fact around the globe that green tea, especially organic green tea, is possibly one of the healthiest beverages available for consumption on a daily basis. Consuming at least two to three cups of green tea is known to positively affect one’s health, both physically and mentally.

Green tea is derived from the Camellia sinensis shrub, the same shrub which provides black tea, white tea and oolong tea. Organic green tea is produced by minimal oxidation and avoidance of fermentation of the leaves, giving green tea its distinct flavour and enabling it to retain most of its nutrients. While it is commonly known that consuming green tea is beneficial for health, here some of the nutrients of the best organic green tea available.

1. Zero calories:

Organic green tea is best when consumed with plain warm water, without the addition of any form of sweeteners. This method of consumption ensures that you are consuming a calorie-free beverage, thus cutting down on your daily intake of excess calories while keeping your body adequately hydrated.

2.  Polyphenol content:

Organic green tea is naturally rich in polyphenols such as flavonoids and catechins. These nutrients are responsible for reduction of the formation of free radicals in the body. Free radicals are attributed towards ageing and in contributing towards a number of diseases. Consuming polyphenol-rich green tea on a daily basis thus protects the body from damage, even at the cellular and molecular levels.

3. Antioxidant power:

Organic green tea is the quintessential antioxidant powerhouse, providing more antioxidants per cup than any other beverage. Organic green tea is particularly rich in the antioxidant compound Epigallocatechin Gallate, better known as EGCG.

4. Vitamins and Minerals:

A rich source of manganese, organic green tea also contains other health boosting minerals such as zinc, selenium and chromium. It also contains good amounts of vitamins such as Vitamin A, Vitamin D, Vitamin E, Vitamins B and B5, Vitamin H and Vitamin K.

5. Caffeine content:

Although it does not contain as much caffeine as coffee, organic green tea contains enough amount of caffeine to stimulate the body without the jittery after-effects that coffee offers. Caffeine from green tea can improve one’s mood, vigilance, memory and reaction time.

6. Amino acid storehouse:

Organic green tea is rich in the amino acid L-theanine which is known to cross the blood-brain barrier and increase the activity of the inhibitory neurotransmitter GABA which counteracts anxiety and its effects. Therefore, green tea is often recommended to lessen one’s anxiety levels and to promote a sense of calmness and reduce stress levels. The theanine content is also attributed to increasing dopamine and alpha wave production in the brain. Recent studies have shown that the caffeine and theanine combination present in green tea have a sort of synergetic effect in the body, causing an improvement in the functioning of the brain.

Why Organic Cereals Are Better for You

Cereals are a powerhouse of energy-supplying carbohydrates, nutrients, vitamins and minerals that your body needs to function in a healthy manner. Add to this the tag of organic and you have yourself a bounty of super-healthy and safe cereals that are ideal for you and your family. Not only do organic cereals deliver on the promise of health and safety, they make superb ingredients for any dish!

Organic Cereals are grown and produced without the use of any chemical or synthetic additives, antibodies, fertilizers and pesticides, making them safe and better-for-you foods. Here are some recommended organic cereals, including some of the best organic rice cereals.

1. Organic Basmati Rice:

The organic version of this long grained aromatic rice delivers on soft texture, superior aroma and distinct, delicious flavour. A cup of cooked organic basmati rice provides around 190 calories, approximately 40 grams of carbohydrates, 0.6 grams of fat and 5.6 grams of protein, containing 8 out of the 9 essential amino acids. Moreover, it is naturally gluten-free, making it the perfect and delicious food for those who are gluten-intolerant or are allergic to gluten. Get an additional health boost by opting for Organic Basmati Brown rice, which preserves the outer layer of nutrients of the rice grain.

2. Flax Seeds:

A 3 tablespoon serving of flax seeds packs a great nutritional punch, delivering Omega-3 fatty acids, fibre, protein, Vitamin B1, magnesium, manganese, selenium and phosphorous along with Vitamin B6, copper, iron, potassium and zinc. Flax Seeds, being high in fibre and low in carbs, help you feeling full for longer without the guilt of those extra calories, therefore assisting in weight management and lowering cholesterol. The B vitamins and essential fats aid in better skin and hair health, while its gluten-free nature makes it perfect for those with Celiac disease or gluten sensitivity. Simply add a few teaspoons of ground flaxseed to salads, smoothies or soups and enjoy its numerous health benefits.

3. Foxtail Millets:

Foxtail Millets are known to control blood sugar levels by lowering blood glucose levels, triglyceride LDL and VDL levels and increase HDL levels in the blood – these properties help keep diabetes at bay. Since foxtail millets help reduce triglyceride levels in the blood, they are also beneficial in preventing heart attack and related health diseases. They are high in antioxidants, gluten-free and provide ample amounts of protein, fibre, essential minerals and iron.

4. Wheat Daliya:

Wheat Daliya or cracked wheat is a form of unrefined wheat, which includes preserving whole wheat kernels. Therefore, it is packed with nutrients from the bran in addition to the fibre and carbohydrates from the wheat-germ. Daliya is also a great source of minerals such as magnesium, iron and phosphorous. It is high in protein and low in fat and calories – one cup of daliya has less fat and more than twice the fibre content of brown rice! Consuming whole grain foods such as wheat daliya aids in weight loss, improvement of metabolism, preventing Type II diabetes, promoting a healthy cardiovascular system, and in preventing certain cancers, such as breast cancer.

These are just a few of the long list of nutritious organic cereals, and some of the best organic rice cereals. One must keep in mind to purchase organic cereals from only reputed, high quality and credible grocery stores – so that you receive only the freshest, safest and most nutritious organic products.

10 Oragnic Foods that can reduce your stress

Our hectic lifestyles and busy schedules have left us with little room to unwind and relax, while creating ample room for stress, particularly distress. Stress can have several implications on your health, taking a toll on your physical, mental and emotional well-being. Common symptoms of stress include faster heartbeat, headaches, stiff neck or tight shoulders, sweating or sweaty palms, nausea, irregular sleep patterns, mood swings and so on. Another well-known symptom of stress is overeating, particularly high carb and high sugar ‘comfort foods’. These foods, in large quantities tend to create a metabolic imbalance, leading to weight gain, high risk of obesity, cardiovascular problems, high blood sugar levels, and ultimately, more stress.

Calming Organic foods, on the other hand help soothe and calm you, and are a healthy source of energy. Here is a list of 10 calming Organic foods that help reduce stress and keep you feeling focused and balanced.

1. Avocados:
Avocados are a treasure-trove of stress-relieving B Vitamins; they also contain monounsaturated fat and potassium, which help lower blood pressure. Vitamin B boosts nerve and brain cell health; studies show that anxiety can be caused by B Vitamin deficiency. Glutathione, a substance that specifically blocks intestinal absorption of certain fats which can cause oxidative damage, is present in abundance in avocados, along with Beta-Carotene, Lutein, Vitamin E, Vitamin B and Folate.

2. Asparagus:
Low levels of folic acid have been attributed to depression; asparagus is super-rich in folic acid, so much so that a single cup can provide two-third of your daily folic acid requirement. You can incorporate asparagus into almost any meal – add some to your breakfast omelette or steam it with some poultry or fish. You can also enjoy some steamed spears of asparagus with a dip of your choice.

3. Milk:
Rich in antioxidants, Vitamins B2 and B12, calcium and protein, a glass of warm milk is an age-old remedy for insomnia. Milk is also high in the protein Lactium, which is known to have a calming or soothing effect due to its ability to lower blood pressure. The potassium in milk is known to help relieve muscle spasms that are triggered by physical tensing.

4. Almonds:
Enjoy a daily helping of a handful of almonds to keep stress at bay! Almonds are rich in Vitamin B2 and Vitamin E, both of which are known to boost the immune system when the body is stressed out.

5. Oatmeal:
This high-fibre complex carbohydrate food helps boost serotonin production in the body, a hormone that essentially creates a calming effect in the body. Enjoy a bowl of warm oatmeal in the morning for breakfast, especially on days when you are feeling stressed. Moreover, oats help in maintaining cardiovascular health as they absorb bad cholesterol (high-density lipoprotein) from the body.

6. Spinach:
Green-leafy vegetables are a dietary must-have; what is great about spinach is that it is loaded with magnesium, a mineral that works to regulate cortisol levels in the body. A single cup of spinach provides you with 40% of your daily requirement of magnesium. You can have it in the form of a fresh salad or steam it with some pulses and enjoy with Rotis or steamed rice.

7. Salmon:
This fatty fish is rich in omega-3 fatty acids that help control cortisol and adrenaline levels in the body and prevent them from spiking when you are feeling tense or agitated. Additionally the omega-3 fatty acids are excellent for heart health and salmon is one of the richest sources of this heart-healthy fatty acid.

8. Green Tea:
Replace caffeinated beverages with green tea, which contains L-Theanine, an amino acid that promotes relaxation. Consume a few cups of warm green tea daily for that much needed calming and soothing feeling that a stressed you craves for!

9. Oranges:
This citrus fruit is a rich source of Vitamin C, which helps control the levels of cortisol in the body, strengthening the immune system and helping maintain the blood pressure. Incorporate oranges into your regime, replacing high carb snacks, to reduce your stress levels daily.

10. Bananas:
Bananas contain ample amounts of dopamine, a chemical that is known to uplift your mood levels. Moreover, they are rich sources of B Vitamins, including Vitamin B6, that work to soothe the nervous system. They are also loaded with magnesium, a mineral linked with mood positivity.

These 10 Organic foods, when consumed regularly, can help reduce your stress levels. Incorporate these superfoods into your diet and focus on a regime that includes meditation, physical exercise and a regular sleep cycle.