Most of the people these days are suffering from DEPRESSION due to some personal or professional reasons. Here are the 2 answers given by Guruji about depression.
1. Guruji I feel very depressed these days and I want to commit suicide?
Sri Sri : Just relax! and be dead now! shareer ko kyun marte ho (why do you want to kill your body ?)Restlessness is in your mind. By destroying your body you are not going to get anything. Kill the mind , that is there real death you are looking for. If your mind dies you relax. If this does not happen you cannot relax. By destroying your body don't think you will be at peace. You have come to the right place. Killing your body your restlessness remains. Your body is a sacred thing. It belongs to God ! What makes you so restless is your desire. Drop that craving of yours and your mind becomes calm. You want to compete with someone and when you cannot you become restless. All ambitions make you restless. Kill your ambition , throw your ambition out. If you are peaceful from inside you can do anything . aatma hatya karoge tho 400 -500 saal ghoomte rahoge (If you commit suicide you will keep going round and round for 400-500 years !) It is like - when you are feeling cold do you need more blankets or u taking off your clothes will help ???!!!
Suicide is taking off your clothes when u are already feeling cold !!!
There is a story I want to share. There was an earthquake in Gujarat many years ago. Our volunteers went to work there. They met an elderly lady who had gone to the temple and on her return found that she had lost everyone in her family. She had lost her sons, daughter-in-law and husband. Her home had crumbled. She had only a little amount in her purse which she wanted to give as a donation. Our volunteers refused her donation and said that they had come to give and not take. She said, “Nature has taken everything away from me. Don’t take away my right to give as well. Please accept my contribution, it is my dharma.” Our volunteers had tears in their eyes. When you have and you share, it is not a big deal. When you don’t have and you share, then that is something.
2. Guruji, they say the recipe for depression is to only think about oneself. But at the start of Mahabharata war, Arjuna was thinking about others, yet he was depressed. Please explain.
Sri Sri Ravi Shankar: Well, the mantra for depression is - “What about me, what about me”. And Arjuna was thinking how he could do the work which he was supposed to do, and what people would think of him. It was again about himself only. It is not just thinking about oneself, but your other different attachments and lack of understanding can also lead to depression. But one sure technique to get depressed is- Just sitting, doing nothing and thinking, ‘what about me, what about me, what will happen to me?’ You are sure to get depressed this way! The most difficult thing to do is to express our feelings correctly, and to understand others’ feelings correctly. Lacking this skill is the biggest issue faced by the society today, and this has to be developed. It is never perfect, some ups and downs do happen in this matter. Like, what we feel, we cannot express fully, and cannot understand correctly what others feel. This keeps happening in life but when we become more calm and happy, we are able to understand other’s mind more and more. That’s why it is very necessary to do meditation, pranayama etc. That gives more inner clarity, and then we feel that others can understand us better, and also we can express our views better.
ANTI-AGING FOODS
Aging, an unavoidable phenomenon, is characterized by wrinkles, memory loss, declined physical capacity, mental and logical sharpness, weakening of the function of sense organs, incoming of diseases like cardiac problems, diabetes, blood pressure, arthritis, etc, gray hair and so on. Nobody wants to be old, look old, and feel old but aging is just a reality of life.
The body is designed to heal and repair itself with the aid of proper nutrition. The body requires two vital materials to complete this - energy and raw material. These two requirements are needed to maintain the cell's proper functions. The body is made up of cells and all cells are living. All living things need food. Each cell needs the proper food to keep it strong. Cells die and replace themselves at various intervals. To understand anti-aging, understand that when a cell replaces itself it has three options that it can replace itself with:
1. A cell may replace itself with a weaker cell each time. A cell will do this if it hasn't had the right nutritional foods available to it. This process is called degeneration.
2. A cell can replace itself with the same strength cell. This means the body doesn't improve. That is, you have a chronic condition.
3. The cell is capable of replacing itself with a stronger and better cell. This will happen only if the cell has an abundance of energy and the right raw materials. This process is called regeneration. It is anti-aging.
Now for this anti-aging to happen, we should eat foods which can help regeneration.
Given below are some anti aging nutrition tips that will give you a clear idea of what to eat.
1. Eat a diet low in saturated fat, high in complex carbohydrates: Focus on eating complex carbohydrates, rather than going in for fast digesting carbohydrate foods like rice, wheat, bread and pasta that shoot up your blood sugar level thus making your obese.
2.Do aerobic exercise regularly.
3. Maximize Your Intake of Antioxidants: Free radicals contribute to the onset of age-related diseases and antioxidants "neutralize" free radicals. Everyone should "take a combination of antioxidants" through diet. Scientists at the USDA have developed a rating scale that measures the antioxidant content of various plant foods. The scale is called ORAC, which stands for Oxygen Radical Absorbance Capacity. They discovered that a small group of "super foods" have up to twenty times the antioxidant power of other foods. 1/2 cup of prunes, raisins, blueberries and spinach contain 5770, 2830, 2400 and 1260 units of ORAC, respectively.
4. You need to eat less acid producing and more alkali producing foods: There are two food groups. One group produces acids when it is digested. The other group produces alkalies when it is digested. Our bodies are constantly producing waste products, much the same as the exhaust coming from the back of your car. Waste products are acidic. They are called toxins. Toxins cause tiredness, pain and aging. Therefore, if you want more energy and less pain and anti-aging, you need to eat less acid-producing food.
Foods that produce acids are carbohydrates and proteins. 'Foods' such as tea, coffee, softdrinks, sugar, flavourings, artificial sweetener and preserved meats are even more acidic i.e. toxic. And pollutants (such as heavy metals) and pesticides are even worse.
To neutralise an acid you need an alkali. The main foods that produce alkalis are fruit and vegetables. That is why people should eat LOTS of fruit and especially vegetables, for anti-aging. This is not to say that we don't need protein and complex carbohydrates. We do. The key is BALANCE. We need to balance the acid-producing foods we eat with much more alkali-producing foods.
5. Drink plenty of water: Drink at least about 10-12 glasses everyday. It flushes out all the toxins from the body.
6. Cut down salt and sugar from diet.
In addition to above guidelines, there are specific foods that have a role in anti-aging and that you should regularly include in your diet. They are…
a. Avocado: This fruit is a good source of healthy monounsaturated fat that may help to reduce level of a bad type of cholesterol in body, vitamin E that can help to maintain healthy skin and prevent skin aging, potassium which helps prevent fluid retention and high blood pressure.
b. Berries: berries contain antioxidants which help to protect the body against damage caused by free radicals and aging.
c. Cruciferous vegetables: The family of Cruciferous vegetables includes cabbage, cauliflower, broccoli, kale, turnip, brussels sprouts, radish and watercress. Cruciferous vegetables assist the body in its fight against toxins and cancer.
d. Garlic: Eating a clove of garlic a day (row or cooked) helps to protect the body against cancer and heart disease.
e. Ginger: This spicy root can boost the digestive and circulatory systems, which can be useful for older people. Ginger may also help to alleviate rheumatic aches and pains.
f. Nuts: Most varieties of nuts are good sources of minerals, particularly walnuts and brazi nuts. Walnuts, although high in calories, are rich in potassium, magnesium, iron, zinc, copper and selenium. Adding nuts to your diet (sprinkle them on salads and desserts) can enhance the functioning of your digestive and immune systems, improve your skin help control prevent cancer. Nuts may also help control cholesterol levels.
g.Soya: Menopausal women might find that soya helps to maintain oestrogen levels. Soya may alleviate menopausal hot flush and protect against Alzheimer's disease, osteoporosis and heart disease.
h. Whole meal pasta and rice: Complex carbohydrates provide a consistent supply of energy throughout the day and should make up the bulk of your diet. Wholemeal pasta is an excellent complex carbohydrate. It is high in fibre and contains twice the amount of iron as normal pasta. Brown rice is another recommended complex carbohydrate, which is high in fibre and B vitamins.
i. Watermelon: Both the flesh and seeds of the watermelon are nutritious so try blending them together in a food processor and drinking as a juice. The flesh contain vitamin A, B and C ; the seeds contain selenium, essential fats, zinc and vitamin E, all of which help against free radical damage and aging.
The body is designed to heal and repair itself with the aid of proper nutrition. The body requires two vital materials to complete this - energy and raw material. These two requirements are needed to maintain the cell's proper functions. The body is made up of cells and all cells are living. All living things need food. Each cell needs the proper food to keep it strong. Cells die and replace themselves at various intervals. To understand anti-aging, understand that when a cell replaces itself it has three options that it can replace itself with:
1. A cell may replace itself with a weaker cell each time. A cell will do this if it hasn't had the right nutritional foods available to it. This process is called degeneration.
2. A cell can replace itself with the same strength cell. This means the body doesn't improve. That is, you have a chronic condition.
3. The cell is capable of replacing itself with a stronger and better cell. This will happen only if the cell has an abundance of energy and the right raw materials. This process is called regeneration. It is anti-aging.
Now for this anti-aging to happen, we should eat foods which can help regeneration.
Given below are some anti aging nutrition tips that will give you a clear idea of what to eat.
1. Eat a diet low in saturated fat, high in complex carbohydrates: Focus on eating complex carbohydrates, rather than going in for fast digesting carbohydrate foods like rice, wheat, bread and pasta that shoot up your blood sugar level thus making your obese.
2.Do aerobic exercise regularly.
3. Maximize Your Intake of Antioxidants: Free radicals contribute to the onset of age-related diseases and antioxidants "neutralize" free radicals. Everyone should "take a combination of antioxidants" through diet. Scientists at the USDA have developed a rating scale that measures the antioxidant content of various plant foods. The scale is called ORAC, which stands for Oxygen Radical Absorbance Capacity. They discovered that a small group of "super foods" have up to twenty times the antioxidant power of other foods. 1/2 cup of prunes, raisins, blueberries and spinach contain 5770, 2830, 2400 and 1260 units of ORAC, respectively.
4. You need to eat less acid producing and more alkali producing foods: There are two food groups. One group produces acids when it is digested. The other group produces alkalies when it is digested. Our bodies are constantly producing waste products, much the same as the exhaust coming from the back of your car. Waste products are acidic. They are called toxins. Toxins cause tiredness, pain and aging. Therefore, if you want more energy and less pain and anti-aging, you need to eat less acid-producing food.
Foods that produce acids are carbohydrates and proteins. 'Foods' such as tea, coffee, softdrinks, sugar, flavourings, artificial sweetener and preserved meats are even more acidic i.e. toxic. And pollutants (such as heavy metals) and pesticides are even worse.
To neutralise an acid you need an alkali. The main foods that produce alkalis are fruit and vegetables. That is why people should eat LOTS of fruit and especially vegetables, for anti-aging. This is not to say that we don't need protein and complex carbohydrates. We do. The key is BALANCE. We need to balance the acid-producing foods we eat with much more alkali-producing foods.
5. Drink plenty of water: Drink at least about 10-12 glasses everyday. It flushes out all the toxins from the body.
6. Cut down salt and sugar from diet.
In addition to above guidelines, there are specific foods that have a role in anti-aging and that you should regularly include in your diet. They are…
a. Avocado: This fruit is a good source of healthy monounsaturated fat that may help to reduce level of a bad type of cholesterol in body, vitamin E that can help to maintain healthy skin and prevent skin aging, potassium which helps prevent fluid retention and high blood pressure.
b. Berries: berries contain antioxidants which help to protect the body against damage caused by free radicals and aging.
c. Cruciferous vegetables: The family of Cruciferous vegetables includes cabbage, cauliflower, broccoli, kale, turnip, brussels sprouts, radish and watercress. Cruciferous vegetables assist the body in its fight against toxins and cancer.
d. Garlic: Eating a clove of garlic a day (row or cooked) helps to protect the body against cancer and heart disease.
e. Ginger: This spicy root can boost the digestive and circulatory systems, which can be useful for older people. Ginger may also help to alleviate rheumatic aches and pains.
f. Nuts: Most varieties of nuts are good sources of minerals, particularly walnuts and brazi nuts. Walnuts, although high in calories, are rich in potassium, magnesium, iron, zinc, copper and selenium. Adding nuts to your diet (sprinkle them on salads and desserts) can enhance the functioning of your digestive and immune systems, improve your skin help control prevent cancer. Nuts may also help control cholesterol levels.
g.Soya: Menopausal women might find that soya helps to maintain oestrogen levels. Soya may alleviate menopausal hot flush and protect against Alzheimer's disease, osteoporosis and heart disease.
h. Whole meal pasta and rice: Complex carbohydrates provide a consistent supply of energy throughout the day and should make up the bulk of your diet. Wholemeal pasta is an excellent complex carbohydrate. It is high in fibre and contains twice the amount of iron as normal pasta. Brown rice is another recommended complex carbohydrate, which is high in fibre and B vitamins.
i. Watermelon: Both the flesh and seeds of the watermelon are nutritious so try blending them together in a food processor and drinking as a juice. The flesh contain vitamin A, B and C ; the seeds contain selenium, essential fats, zinc and vitamin E, all of which help against free radical damage and aging.
DEALING WITH BLAME
When someone blames you, what do you usually do? Blame them back or you put up resistance in yourself. When someone blames you, they actually take away some negative karma from you. If you understand this and don't put up resistance and feel happy about it, then you drop your resistance. "Oh, good. That person is blaming me. Good. Something is going away." And when you drop the resistance, your karma goes away. Do you see what I'm saying?
So when someone blames you and you put up resistance in your mind, and you don't react, then you are not allowing them to take the negative karma. Outside you may resist, but inside if you don't resist, and feel happy, "Oh, good, somebody is there to blame me and take some negative karma," you will feel immediately lighter.
How does it feel to you when someone blames you? Do you feel some heaviness? Usually, when someone blames you, you feel hurt and you feel unhappy, you feel sad. This is all because you're . . . resisting. That is it. What you resist, persists. The ignorant person tells someone, "Don't blame me because it hurts me."
An enlightened person also says "Don't blame me." Do you know why? Because it might hurt you. This is a beautiful point. What are the points? You get hurt because you resist the blame. When someone blames you, you resist it inside. Outside you may not resist, but inside when you resist, then that hurts you.
An ignorant person warns you, "You better not hurt me, you better not blame me because I will feel hurt." Someone warns you not to blame them because it will hurt them and they'll do something harmful to you out of revenge.
An enlightened person says "Don't blame me because it will hurt you." So here you say, don't blame because of compassion. You can tell someone, don't blame me out of compassion, or you can say it out of anger.
So when someone blames you and you put up resistance in your mind, and you don't react, then you are not allowing them to take the negative karma. Outside you may resist, but inside if you don't resist, and feel happy, "Oh, good, somebody is there to blame me and take some negative karma," you will feel immediately lighter.
How does it feel to you when someone blames you? Do you feel some heaviness? Usually, when someone blames you, you feel hurt and you feel unhappy, you feel sad. This is all because you're . . . resisting. That is it. What you resist, persists. The ignorant person tells someone, "Don't blame me because it hurts me."
An enlightened person also says "Don't blame me." Do you know why? Because it might hurt you. This is a beautiful point. What are the points? You get hurt because you resist the blame. When someone blames you, you resist it inside. Outside you may not resist, but inside when you resist, then that hurts you.
An ignorant person warns you, "You better not hurt me, you better not blame me because I will feel hurt." Someone warns you not to blame them because it will hurt them and they'll do something harmful to you out of revenge.
An enlightened person says "Don't blame me because it will hurt you." So here you say, don't blame because of compassion. You can tell someone, don't blame me out of compassion, or you can say it out of anger.
BENEFITS OF BERRIES
If you want to eat healthier, incorporating colorful and delicious berries into your daily diet is a smart and easy way to start. Fresh berries are packed with vital nutrients, such as antioxidants, that are important to good health. Antioxidants are found in foods such as strawberries, blueberries, raspberries and blackberries, and they help to protect our cells from harm caused by free-radicals, or molecules responsible for aging and certain diseases. When our body uses oxygen, we naturally produce free-radicals, which can damage our cells. Antioxidants can help prevent or slow this damage.
Health problems such as heart disease, cancer, macular degeneration, diabetes, arthritis, hypertension and Alzheimer’s disease can all be created by oxidative damage, but antioxidants, when present in significant amounts, can come to the rescue, protecting healthy cells, reducing inflammation and preventing cell damage. For berry lovers, this is great news as blueberries, blackberries, strawberries and raspberries are all rich and excellent sources of antioxidants.
Health problems such as heart disease, cancer, macular degeneration, diabetes, arthritis, hypertension and Alzheimer’s disease can all be created by oxidative damage, but antioxidants, when present in significant amounts, can come to the rescue, protecting healthy cells, reducing inflammation and preventing cell damage. For berry lovers, this is great news as blueberries, blackberries, strawberries and raspberries are all rich and excellent sources of antioxidants.
The Love of the Ignorant and the Anger of the Enlightened
The love of the ignorant can be harmful yet even the anger of the Enlightened is not harmful. It can be only good!
An example is the school at the Art of Living Ashram in Bangalore. 250 children are enrolled but only 200 come to class on any given day. Fifty children don't show up. Why? They cry at home, "Mother, I don't want to go to school."
The mother says, "Oh, la la, don't cry . . . ok." She thinks, "No child in the world is like my child." And so she sticks up for the child and begins to speak for him. She does not see the teacher's point of view. The mother asks the teacher, "Why are you not teaching my child properly? He is so innocent, so lovely." So, what happens -- the child grows up spoiled. The love in the mother's ignorance has spoiled the child. The child will never learn the alphabet, never learn to read or write, but the mother says, "Oh, never mind, there are sheep to look after and fields to tend." The mother's love in ignorance has spoiled the child.
The anger of the Enlightened is a blessing. There are many instances of this in the Puranas. Once a Master was traveling in the middle province of India with a disciple following him a few yards behind. Some boys who were rude, rough, and abusive began to throw stones and tease the disciple calling him names. This went on for some time as the boys followed the Master and the disciple. They came to a river. The Master and the disciple got into a boat in order to cross. The boys got in another boat which started to sink in the middle of the river.
The Master slapped the disciple across the face. The disciple was so surprised as he had not said a word back to the boys in response to their taunts. He had been such a good disciple and yet the Master had slapped him!
The Master said, "It is your fault. You are responsible for their boat sinking. You did not respond to their abuse. Nature has now punished them in a worse way because you did not have enough compassion to quell their insults."
The slap that the Master gave took away the karma of this event such that it would not be carried into the future of the boys. It also served to take away any little bit of joy the disciple may have felt at seeing the boys' boat sink! Thus, it also took away the karma of the event for the disciple. So, the anger of the Enlightened is a blessing!
An example is the school at the Art of Living Ashram in Bangalore. 250 children are enrolled but only 200 come to class on any given day. Fifty children don't show up. Why? They cry at home, "Mother, I don't want to go to school."
The mother says, "Oh, la la, don't cry . . . ok." She thinks, "No child in the world is like my child." And so she sticks up for the child and begins to speak for him. She does not see the teacher's point of view. The mother asks the teacher, "Why are you not teaching my child properly? He is so innocent, so lovely." So, what happens -- the child grows up spoiled. The love in the mother's ignorance has spoiled the child. The child will never learn the alphabet, never learn to read or write, but the mother says, "Oh, never mind, there are sheep to look after and fields to tend." The mother's love in ignorance has spoiled the child.
The anger of the Enlightened is a blessing. There are many instances of this in the Puranas. Once a Master was traveling in the middle province of India with a disciple following him a few yards behind. Some boys who were rude, rough, and abusive began to throw stones and tease the disciple calling him names. This went on for some time as the boys followed the Master and the disciple. They came to a river. The Master and the disciple got into a boat in order to cross. The boys got in another boat which started to sink in the middle of the river.
The Master slapped the disciple across the face. The disciple was so surprised as he had not said a word back to the boys in response to their taunts. He had been such a good disciple and yet the Master had slapped him!
The Master said, "It is your fault. You are responsible for their boat sinking. You did not respond to their abuse. Nature has now punished them in a worse way because you did not have enough compassion to quell their insults."
The slap that the Master gave took away the karma of this event such that it would not be carried into the future of the boys. It also served to take away any little bit of joy the disciple may have felt at seeing the boys' boat sink! Thus, it also took away the karma of the event for the disciple. So, the anger of the Enlightened is a blessing!
Health Benefits of Nuts
Nuts are grown all over the world. On every continent and for thousands of years, nuts have been an important food for humans. Especially in India, nuts are an intrinsic part of traditional dietary patterns. In the 1980s, all nuts were condemned by many nutrition professionals as they used to believe that "nuts are fattening," for the average diet. Today, Modern research showed that "A Balanced diet with nuts is helpful to reduce the risk of Heart disease and Type 2 Diabetes".
Even now, There is a wrong notion among the many individuals that nuts are high in calories and fat and regular consumption on nuts leads to the increase of weight. I must say "They are right", nuts are quite calorically dense. But if consumed in limited quantities, they provide a great source of protein as well yield numerous nutritional and health benefits. This is the reason why Most physicians and nutritionists now encourage consumers to replace sweet and salty snacks with unsalted nuts.
The following are the Healthiest nuts to consume
2. cashews
3. Peanuts
4. Pecans
5. Pinenuts
6. Pistachios
7. Walnuts
8. Hazelnuts
All these nuts are rich sources of nutrients like plant proteins, vitamins A, E and folate, trace minerals like calcium, , potassium, magnesium, selenium, copper, zinc, iron, manganese and phosphorus, fiber, heart-friendly fats (mono and poly unsaturated fats, omega-3 fatty acids), and antioxidants.
Here is why nuts are so important to your health:
1.Reduce the risk of heart disease: The fats found in nuts are primarily unsaturated fatty acids which have been shown to lower the risk of heart disease and reduce low-density lipoprotein. Omega-3 fatty acids present in nuts lower levels of triglycerides in the bloodstream. Some nuts also contain plant sterols which help lower your cholesterol. By just eating 140 grams (around five ounces) of nuts per week you can lower the risk of cardiovascular diseases by 35%. Another study found that women who ate nuts 4 times per week were 40 percent less likely to die of heart disease.
2. Good source of Protein: Nuts are very high in protein. All eight essential amino acids which we humans need in our protein intake are present in peanuts. Most nuts are high in the amino acid Arginine that helps widen and relax blood vessels.
3. Lower blood pressure levels: Nuts contain l-arginine that enhances the production of nitric oxide in the body. Nitric oxide helps relax the arteries and make them more flexible and less prone to blood clots resulting in improvements in high blood pressure levels.
4. Make bones stronger: Most nuts are a very good source of potassium, calcium and phosphorus which are required for stronger bones. In fact, a quarter cup of almonds has almost as much calcium as a quarter cup of milk. Peanuts also contain Lysine which is necessary for calcium absorption.
5. Extra fiber: Nuts are a good source of fiber which provides bulk to help food move through the digestive tract. It also promotes a feeling of fullness, therefore, making you eat less and thus keeping your weight loss effort in check. Fiber is also thought to play a role in preventing diabetes. 25 grams of peanuts contains about 8% of the fiber you need each day.
7. Full of antioxidants: Nuts are a rich source of antioxidants. These help in lowering oxidation of fatty deposits in the walls of blood vessels to help protect cells from tissue damage caused by free radicals. These free radicals are the main cause of premature aging and the general breakdown of the body.
8. Rich source of Potassium: Potassium is essential for a healthy nervous system and needed by all of the muscles in the body, including the heart. It aids regular heart rhythm and muscle contraction and blood flow.
9. Best sources of vitamin E: Almonds and peanuts are considered excellent sources of vitamin E. It protects against conditions related to oxidative stress such as aging, arthritis, cataracts, diabetes and infections.
10. Energy Booster: Nuts also provide important minerals like potassium, magnesium and zinc which are necessary for energy production.
CONCLUSION: Even though nuts are high in healthy fats, these healthy fats are also high in calories. When consumed too much and too frequent, the excess calories from nuts can lead to weight gain. Eating nuts in moderate quantities (around 25-50g per day) can be apart of a nutritional plan that can improve health and body weight. So everyone of us should incorporate nuts in our diet.
WORLD PEACE THROUGH INNER PEACE
Guruji Sri Sri Ravi Shankar's visit to DENVER, CO
Guruji Sri Sri Ravi Shankar's presentation of 'World Peace through Inner Peace' was held in Denver on April 20 at the Seawell Grand Ballroom in the Denver Center for the Performing Arts. Almost 500-600 people were there in sessoin. I really was very happy to attend the program. On this occasion, my desire to meet guruji got fulfilled.
The World Peace through Inner Peace program started sharply at 7 p.m. with Denver's Senior Art of Living Teacher Lata More addressing the crowd. Then a 10 minute brief video about glimpses of guruji's life, his mission of achieving a violence-free and stress-free society was shown. Then Guruji came from the crowd with an ever-smiling face. As Music is an essential part of Art of Living Foundation program started with a couple of songs by the Rocky Mountain Children's Choir, directed by Lisa Cameron. After this Guruji started his speech.
Guruji's discourse was in 3 parts.
1. IMPORTANCE ABOUT GREETING FROM THE INNER HEART: We say thank you very much, we really don't mean it. It's almost like air hostess telling you have a nice day, when you get off the plane. They don't mean it. Isn't it? The same words if it com es from someone who is dear to you, your sister, your brother, your spouse, your grand mother, it carry ceratin vibration, it carry certain presence. We carry lot through our presence, infact we carry almost evrything through our presence, very little through our words. The baby conveys vibration of love like nobody else. We are all endorsed with presence. Infact presence is life. That is the present. But, some way our presence got muddled up. Neither at home nor at school nobody has taught us how to cleanse our presence. How to get rid of stress. If we are angry at home we carry that angry vibration to our office. We are upset in the office and when we get back home that thing lingers on in our system. We are unable to let go and be like a child again. Isn't it so? Now how do we gat back to our source? How do we cleanse our presence? This is what meditation is all about. Meditation is the journey from movement to silence. Stillness from sound to silence. If you work for longer hours, we get tired and we sleep for some time to re-energise ourselves. We recharge our mind and body. Meditation is conscious re-charging of the system in a powerful manner. After this Guruji has shown some of the simple facial and other exercises to energise ourselves at any time.
2. MEDITATION: How many of you think meditation is concentration or lot of effort? (somany hands raised in the auditorium) NO----------, meditation is not concentartion its opposite of concentration. Meditation is deep relaxation and not concentration. So, during meditation if thoughts come, don't try to chase them. Because if you try to chase them more they come. If you want to get rid of some thoughts, they won't easily go, they come back to you. So, we have another strategy. If we get any thought give them a hug we shake hand with them, they will disappear. Whatever thought comes don't try to stop them. It's an effortless process, you don't have to make any effort. OK? There are 3 other golden rules for meditation. First is, The next 10 minutes I want nothing. If you say I need to go to bathroom, I need to drink water, I need to do something, I need to change my position. Then meditation can't happen to us. Right? Next 10 minutes I want nothing. When I want nothing in next 10 minutes then I do nothing. Second is, I do nothing.Third one is more important that is to say I am nothing. If I think I am wise, there is no way I can meditate. If I think I am stupid then also no meditation. If you think you are rich, just forget about it. If you think you are poor, no way you can meditate. I WANT NOTHING, I DO NOTHING AND I AM NOTHING, just for thse 10 minutes. After that you could be something. That's your choice. But while doing meditation if you think you are somebody great or some body hopeless, no way our mind can settle down to the deepest core of our being to the consciousness, thought, which we are all made up of. This is our initial step for meditation. As I siad it is journey from sound to silence. Today we will use the sound OM. OM means peace, eternal peace and unconditional love. We will say this sound for 3 times and we will create the vibration. So lets sit comfortably and close your eyes. Now, Guruji led the audience through meditation for some time. When everyone opened their eyes, we were surprised to learn that we had meditated for 27 minutes.
He then talked about world peace and violence free environment.
3. IMPORTANCE OF VIOLENCE-FREE ENVIRONMENT: If any body ask what does meditation can do? I would say Violence -free society. Today is Eleventh anniversary of columbian school killings. You know, both the victims and culprits need to learn how to relax. Neither at school nor at home anyone teaches us how to get rid of negative emotions and negative feelings. They just rise and they are stuck with it. You know WHO is saying the 2nd biggest killer in this decade is depression. Fisrt is cancer and second is depression. For both cancer and depression , meditation is the solution. Pranayama, Breathing techniques, Yoga, Meditation and Sudarshan Kriya can bring such a transformation. You know, 30% of Europeans are suffering from depression now and the prediction is that it will go upto 50% in this decade and every other person is to use PROZAC. Its not a nice thing to do. I don't know the statistics of America but its growing I heard. But here papers say that violence in the college campuses have increased. We need to work towards a violence-free society. Don't you think so? And if you are not stress-free, how can you do that? Is it possible? If you are stressed your interaction will be nasty and it only creates more conflicts. Doesn't it? Violence-free society, Disease-free body---------. I don't have to talk about health, you all know about it. But, pranayama, meditation and breathing contributes enormous for your well-being. Wellness of physical health also depends on the breathing and the emotional patterns, how we handle our emotions.
Violence-free society, Disease-free body, Confusion-free mind, Inhibition-free Intellect, Trauma-free memory, Sorrow-free Soul is a birth right of every body. Are you all here? (audience saying yesssssssss) . You know if someone thinks they go to heaven and everyone else is going to hell, they create hell for everyone else. (Big laugh in the auditorium). This is the big problem in world. Everyone thinks they know the truth of the world and nobody else knows it. The prejudice has to go. I think today prople are with Information, Technology, Education, Internet and all. Prejudice is much less, people are grown out of prejudice, but still it does exist. Can we not create a sense of belongingness with every body. Can we not feel whole world is our family. Is it not possible? Is it just a dream? Even if its a dream I feel that we should dream and we'll make it possible. 30 years ago I have started ART OF LIVING, there was lot of prejudice. Meditation and yoga was something that someone who is just out there will go and do it. Its not for the normal people. But today it has changed, meditation is binding this united people of all the religions, philosophy, culture, races into one ancient wisdom of vasudhiaka kutumbakam(one world family). You know when we were growing up, we grow up with the principles of Mahatma Gnadhi. My grand father took all the gold that was in the house and gave it Mahatma Gandhi, went ot his ashram, stayed there for 20 years and did service with Mahatma Gandhi. When we were growing up we heard lot of stories about Mahatma Gandhi. Then the pride was attached to non-violence. If anyone would lose the temper in the classrooms in school, they would say what something wrong? You may need some treatment. But today the scenario is different, an agressive personality is a role model, is considered the hero. Isn't that so? We need to bring back the dignity of non-violence. We need to be proud of being non-violent. I am so proud that I have not said any bad word to anybody all these 54 years of my life. The maximum that has come out of my mouth was you stupid! I know how many times I have said this. Because it would sculptured that way the body system, mind is all manage that way never say one abuse word to anyone. What am I saying is , can't we bring up our children with this ideal of non-violence, friendliness? Can we not tell them to make a new friend everyday? Incidentally, today being the columbian memorial day I am tempted to say little more about children. Especially here in America we have everything we need lesson in non-violence. We need to bring the pride of being non-violent. If every child in the world learns little bit about all the wisdoms of world, they won't become fenantics. They won't say only I have the truth. They will recognise truth in everything. Otherwise we lose something you know? That is what I call as globalising wisdom.
Finland makes telephone but it is used by whole world. Similarly Danish cookies are known troughout the world. Sitar music though its a part of India, everyone listen to sitar music. Right? But when it comes to wisdom why people------------------------------------------------------------------------. That is the cause of terrorism. If even a small part of this globe is left thinking only they possess the real truth, world is going to be in trouble. We are not going to be in safe place. There will be suicide bombers. So we need to globalize the system. We need to educate every child in broad spectrum. Every child should know little bit about upanishad. You know what great lore is present in upanishad? Unimaginable----. There are great things about teachings of Buddha. Every child should know little bit of what Buddha is teaching, little bit about Taoism, little bit about what Jesus has said, Mohammed has said. A broad mind set develops. One can follow one's own religion. If you are a Jew you continue being a Jew, but that shouldn't stop you from understanding the other wisdom and philosophies in the world. Guruji illustrated this by narrating a story. Once Guruji went to Iraq on the invitation of Iraq's prime minister. There Guruji has taken a program for his staff. After the program, he said to Guruji " I see the transformation in my staff after they undergone your program. They are smiling, they are able to face any challenges and they calmly listen to everything". And then he sent 50 youth leaders from all over Iraq to Bangalore for a month. I'll tell you first 3 days was very difficult. They would fight among themselves, they were ready to kill at each other. There's no dialogue, simply hitting. We needed twice the number of volunteers to keep these strong men separated. First 3 days was very difficult. Because in Bangalore ashram we don't cook non-vegetarian, we have only vegetarian. They used to have non-vegetarian, they said can we have small chicken? We said what ever you want from vegetarian thats available. This is the rule of ashram and is to be followed by everyone. But I tell you next 4 weeks that they were there, transformation was so much. These people went back and they started teaching the others and were called the ambassadors of peace. 5000 people, they helped to learn and become this way (big round of claps in the room). Though its a drop in the ocean, there is a lot we can do. This is just a little bit but that gives us more hope and it encourages us to do more. Doesn't it? So Art of Living is just simple things SMILE and SERVE. Serve the needy and smile from within. Genuine smile not that smile when some one is suffering or going down or some body doesn't listen to you and they are into problems, look I told you? -----. Thats not the real smile. Real genuine smile that comes from within our heart. That can happen only through spiritual knowledge. I would like you to ask any topic or any questions. There were many questions from the audience which were answered by Guruji at the end. The program ended by Guruji cutting cake as the day was his vedic birthday.
Guruji Sri Sri Ravi Shankar's presentation of 'World Peace through Inner Peace' was held in Denver on April 20 at the Seawell Grand Ballroom in the Denver Center for the Performing Arts. Almost 500-600 people were there in sessoin. I really was very happy to attend the program. On this occasion, my desire to meet guruji got fulfilled.
The World Peace through Inner Peace program started sharply at 7 p.m. with Denver's Senior Art of Living Teacher Lata More addressing the crowd. Then a 10 minute brief video about glimpses of guruji's life, his mission of achieving a violence-free and stress-free society was shown. Then Guruji came from the crowd with an ever-smiling face. As Music is an essential part of Art of Living Foundation program started with a couple of songs by the Rocky Mountain Children's Choir, directed by Lisa Cameron. After this Guruji started his speech.
Guruji's discourse was in 3 parts.
1. IMPORTANCE ABOUT GREETING FROM THE INNER HEART: We say thank you very much, we really don't mean it. It's almost like air hostess telling you have a nice day, when you get off the plane. They don't mean it. Isn't it? The same words if it com es from someone who is dear to you, your sister, your brother, your spouse, your grand mother, it carry ceratin vibration, it carry certain presence. We carry lot through our presence, infact we carry almost evrything through our presence, very little through our words. The baby conveys vibration of love like nobody else. We are all endorsed with presence. Infact presence is life. That is the present. But, some way our presence got muddled up. Neither at home nor at school nobody has taught us how to cleanse our presence. How to get rid of stress. If we are angry at home we carry that angry vibration to our office. We are upset in the office and when we get back home that thing lingers on in our system. We are unable to let go and be like a child again. Isn't it so? Now how do we gat back to our source? How do we cleanse our presence? This is what meditation is all about. Meditation is the journey from movement to silence. Stillness from sound to silence. If you work for longer hours, we get tired and we sleep for some time to re-energise ourselves. We recharge our mind and body. Meditation is conscious re-charging of the system in a powerful manner. After this Guruji has shown some of the simple facial and other exercises to energise ourselves at any time.
2. MEDITATION: How many of you think meditation is concentration or lot of effort? (somany hands raised in the auditorium) NO----------, meditation is not concentartion its opposite of concentration. Meditation is deep relaxation and not concentration. So, during meditation if thoughts come, don't try to chase them. Because if you try to chase them more they come. If you want to get rid of some thoughts, they won't easily go, they come back to you. So, we have another strategy. If we get any thought give them a hug we shake hand with them, they will disappear. Whatever thought comes don't try to stop them. It's an effortless process, you don't have to make any effort. OK? There are 3 other golden rules for meditation. First is, The next 10 minutes I want nothing. If you say I need to go to bathroom, I need to drink water, I need to do something, I need to change my position. Then meditation can't happen to us. Right? Next 10 minutes I want nothing. When I want nothing in next 10 minutes then I do nothing. Second is, I do nothing.Third one is more important that is to say I am nothing. If I think I am wise, there is no way I can meditate. If I think I am stupid then also no meditation. If you think you are rich, just forget about it. If you think you are poor, no way you can meditate. I WANT NOTHING, I DO NOTHING AND I AM NOTHING, just for thse 10 minutes. After that you could be something. That's your choice. But while doing meditation if you think you are somebody great or some body hopeless, no way our mind can settle down to the deepest core of our being to the consciousness, thought, which we are all made up of. This is our initial step for meditation. As I siad it is journey from sound to silence. Today we will use the sound OM. OM means peace, eternal peace and unconditional love. We will say this sound for 3 times and we will create the vibration. So lets sit comfortably and close your eyes. Now, Guruji led the audience through meditation for some time. When everyone opened their eyes, we were surprised to learn that we had meditated for 27 minutes.
He then talked about world peace and violence free environment.
3. IMPORTANCE OF VIOLENCE-FREE ENVIRONMENT: If any body ask what does meditation can do? I would say Violence -free society. Today is Eleventh anniversary of columbian school killings. You know, both the victims and culprits need to learn how to relax. Neither at school nor at home anyone teaches us how to get rid of negative emotions and negative feelings. They just rise and they are stuck with it. You know WHO is saying the 2nd biggest killer in this decade is depression. Fisrt is cancer and second is depression. For both cancer and depression , meditation is the solution. Pranayama, Breathing techniques, Yoga, Meditation and Sudarshan Kriya can bring such a transformation. You know, 30% of Europeans are suffering from depression now and the prediction is that it will go upto 50% in this decade and every other person is to use PROZAC. Its not a nice thing to do. I don't know the statistics of America but its growing I heard. But here papers say that violence in the college campuses have increased. We need to work towards a violence-free society. Don't you think so? And if you are not stress-free, how can you do that? Is it possible? If you are stressed your interaction will be nasty and it only creates more conflicts. Doesn't it? Violence-free society, Disease-free body---------. I don't have to talk about health, you all know about it. But, pranayama, meditation and breathing contributes enormous for your well-being. Wellness of physical health also depends on the breathing and the emotional patterns, how we handle our emotions.
Violence-free society, Disease-free body, Confusion-free mind, Inhibition-free Intellect, Trauma-free memory, Sorrow-free Soul is a birth right of every body. Are you all here? (audience saying yesssssssss) . You know if someone thinks they go to heaven and everyone else is going to hell, they create hell for everyone else. (Big laugh in the auditorium). This is the big problem in world. Everyone thinks they know the truth of the world and nobody else knows it. The prejudice has to go. I think today prople are with Information, Technology, Education, Internet and all. Prejudice is much less, people are grown out of prejudice, but still it does exist. Can we not create a sense of belongingness with every body. Can we not feel whole world is our family. Is it not possible? Is it just a dream? Even if its a dream I feel that we should dream and we'll make it possible. 30 years ago I have started ART OF LIVING, there was lot of prejudice. Meditation and yoga was something that someone who is just out there will go and do it. Its not for the normal people. But today it has changed, meditation is binding this united people of all the religions, philosophy, culture, races into one ancient wisdom of vasudhiaka kutumbakam(one world family). You know when we were growing up, we grow up with the principles of Mahatma Gnadhi. My grand father took all the gold that was in the house and gave it Mahatma Gandhi, went ot his ashram, stayed there for 20 years and did service with Mahatma Gandhi. When we were growing up we heard lot of stories about Mahatma Gandhi. Then the pride was attached to non-violence. If anyone would lose the temper in the classrooms in school, they would say what something wrong? You may need some treatment. But today the scenario is different, an agressive personality is a role model, is considered the hero. Isn't that so? We need to bring back the dignity of non-violence. We need to be proud of being non-violent. I am so proud that I have not said any bad word to anybody all these 54 years of my life. The maximum that has come out of my mouth was you stupid! I know how many times I have said this. Because it would sculptured that way the body system, mind is all manage that way never say one abuse word to anyone. What am I saying is , can't we bring up our children with this ideal of non-violence, friendliness? Can we not tell them to make a new friend everyday? Incidentally, today being the columbian memorial day I am tempted to say little more about children. Especially here in America we have everything we need lesson in non-violence. We need to bring the pride of being non-violent. If every child in the world learns little bit about all the wisdoms of world, they won't become fenantics. They won't say only I have the truth. They will recognise truth in everything. Otherwise we lose something you know? That is what I call as globalising wisdom.
Finland makes telephone but it is used by whole world. Similarly Danish cookies are known troughout the world. Sitar music though its a part of India, everyone listen to sitar music. Right? But when it comes to wisdom why people------------------------------------------------------------------------. That is the cause of terrorism. If even a small part of this globe is left thinking only they possess the real truth, world is going to be in trouble. We are not going to be in safe place. There will be suicide bombers. So we need to globalize the system. We need to educate every child in broad spectrum. Every child should know little bit about upanishad. You know what great lore is present in upanishad? Unimaginable----. There are great things about teachings of Buddha. Every child should know little bit of what Buddha is teaching, little bit about Taoism, little bit about what Jesus has said, Mohammed has said. A broad mind set develops. One can follow one's own religion. If you are a Jew you continue being a Jew, but that shouldn't stop you from understanding the other wisdom and philosophies in the world. Guruji illustrated this by narrating a story. Once Guruji went to Iraq on the invitation of Iraq's prime minister. There Guruji has taken a program for his staff. After the program, he said to Guruji " I see the transformation in my staff after they undergone your program. They are smiling, they are able to face any challenges and they calmly listen to everything". And then he sent 50 youth leaders from all over Iraq to Bangalore for a month. I'll tell you first 3 days was very difficult. They would fight among themselves, they were ready to kill at each other. There's no dialogue, simply hitting. We needed twice the number of volunteers to keep these strong men separated. First 3 days was very difficult. Because in Bangalore ashram we don't cook non-vegetarian, we have only vegetarian. They used to have non-vegetarian, they said can we have small chicken? We said what ever you want from vegetarian thats available. This is the rule of ashram and is to be followed by everyone. But I tell you next 4 weeks that they were there, transformation was so much. These people went back and they started teaching the others and were called the ambassadors of peace. 5000 people, they helped to learn and become this way (big round of claps in the room). Though its a drop in the ocean, there is a lot we can do. This is just a little bit but that gives us more hope and it encourages us to do more. Doesn't it? So Art of Living is just simple things SMILE and SERVE. Serve the needy and smile from within. Genuine smile not that smile when some one is suffering or going down or some body doesn't listen to you and they are into problems, look I told you? -----. Thats not the real smile. Real genuine smile that comes from within our heart. That can happen only through spiritual knowledge. I would like you to ask any topic or any questions. There were many questions from the audience which were answered by Guruji at the end. The program ended by Guruji cutting cake as the day was his vedic birthday.
Go Smart and Healthy with WHOLE GRAINS
These days we have been hearing a lot about how good whole grains are for our health. I am mainly writing this article to let everyone know what really are whole grains? In what way whole grains are beneficial? and What are the various ways we can include whole grains in our diet?
In the ancient days, the grains humans ate came straight from the stalk. That means they got a carbohydrate package rich in fiber, healthy fats, vitamins, minerals, plant enzymes, hormones, and hundreds of other phytochemicals.
But after the invention of rolling mills, the scenario of whole grains has changed and these mills are used to remove the outer layers of grains, making the grain easier to chew, easier to digest, and easier to keep without refrigeration. This process of removing the outer layer of grains is called refining.
WHAT ARE WHOLE GRAINS?
Whole grains are exactly as their name suggests; grains that are "whole", in that they contain all parts of the grain. Usually whole grains contain 3 parts- Bran, Germ and Endosperm. Most people know that fruits and
vegetables contain beneficial phytochemicals and antioxidants, but many do not realize that whole grains are often an even better source of these key nutrients. In fact, whole grains are a good source of B vitamins, Vitamin E, magnesium, trace minerals like iron, zinc, copper and fiber, as well as other valuable antioxidants not found in some fruits and vegetables. Most of the antioxidants and vitamins are found in the germ and the bran of a grain. If we refine the grains then we lose these important nutrients and we will be left with only carbohydrates.
Here are some of the more common grains we can include in our diet.
1. Barley - Barli biyyam(telugu), Jau(hindi)
2. Brown rice - Mudi Biyyam(telugu), Bhura chawal(hindi)
3. whole wheat - Godhumalu(telugu), Ghehu(hindi)
4. Oats - Yevalu(telugu), Vilaiti Jaun(hindi)
5. Sorghum - Jonnalu(telugu), Jowar(hindi)
6. Pearl Millet - sajjalu(telugu), Bajra(hindi)
7. Corn - Mokkajonna(telugu), Makki(hindi)
8. Finger millet - Ragulu(telugu), Ragi(hindi)
Some less commonly used grains are Amaranth, Bulgur (cracked wheat), Flaxseed, Quinoa, Rye and Spelt.
IN WHAT WAY WHOLE GRAINS ARE BENEFICIAL?
Heart disease : Studies have consistently found that individuals with three or more servings of whole grain food per day have a 20 to 30 per cent lower risk for atherosclerotic cardiovascular disease (class of diseases that involve the heart or blood vessels – arteries and veins), compared to individuals with a lower intake of whole grains.
Cancer : Whole grains appear to be associated with a reduced risk of a number of gastrointestinal cancers as well as several hormone-dependent cancers. A review of 40 studies on gastrointestinal cancers found a 21 to 43 per cent lower cancer risk with high intake of whole grains compared to low intakes.
Gastrointestinal health : Components of whole grains, including fibre, resistant starch and oligosaccharides play a vital role in supporting gastrointestinal health. They help alleviate constipation and decrease the risk of developing diverticulosis and diverticulitis (Many people have small pouches in their colon that bulge outward through weak spots. Each pouch is called a diverticulum. Multiple pouches are called diverticula. The condition of having diverticula is called diverticulosis. When the pouches become inflamed, the condition is called diverticulitis).
Diabetes : Whole grains and fibre help in reducing the risk of diabetes and maintenance of blood glucose levels.
Weight management : The mechanisms by which whole grains may support weight management include enhanced satiety to lower energy intake, prolonged gastric emptying to delay the return of hunger, and increased insulin sensitivity to lower insulin demand.
HOW DO WHOLE GRAINS DO THIS?
Whole grains don't contain a magical nutrient that fights disease and improves health. It contains a package of nutrients which work together. They are....
1.Carbohydrates: The brain, heart and nervous system require a constant supply of carbohydrates.
2.B vitamins: They help your body use energy from the food you eat, in addition to supporting good nutrition.
3.Trace minerals: Iron, zinc, manganese and copper are also part of whole grain. These essential minerals help reduce the risk for heart disease and diabetes.
4.Fiber: Fiber is important for normal bowel function. It can also play a role in weight management. The bran and fiber in whole grains make it more difficult for digestive enzymes to break down the starches into glucose. Soluble fiber helps lower cholesterol. Insoluble fiber helps move waste through the digestive tract. Fiber may also kindle the body's natural anticoagulants and so help prevent the formation of small blood clots that can trigger heart attacks or strokes.
5.Phytonutrients: They may enhance the body’s natural line of defenses.
6.Antioxidants: These substances protect cells from damage. The collection of antioxidants prevents LDL cholesterol from reacting with oxygen.
7.Magnesium: It is essential for bone building and also helps our bodies use the energy stored in our muscles.
8.Plant Sterols: They may play a role in lowering cholesterol and heart health. Phytoestrogens (plant estrogens) found in whole grains may protect against some cancers.
EXAMPLES OF SOME WHOLE GRAIN PREPARATIONS
1. WHEAT: Roti, puri, upma, paratha, phulka and whole bread
2. BROWN RICE: Rice, Roti, Rice puri, Dosa
3. MILLETS: Roti, dosa, porridge
4. OATS: Oat flakes, Oat meal
5. MAIZE: Pop corn, corn soup, corn flakes
6. SORGHUM: Roti
7. MIX: Frequently, you can mix small amounts of all the flours with vegetables like carrot, spinach, cabbage and onion into a smooth dough and can make them into dosas (or pan cakes). This is very healthy recipe.
By looking at the above facts, we should increase the intake of whole grains in our diet. SO..........
EAT WHOLE GRAINS AND GO HEALTHY
In the ancient days, the grains humans ate came straight from the stalk. That means they got a carbohydrate package rich in fiber, healthy fats, vitamins, minerals, plant enzymes, hormones, and hundreds of other phytochemicals.
WHAT ARE WHOLE GRAINS?
Whole grains are exactly as their name suggests; grains that are "whole", in that they contain all parts of the grain. Usually whole grains contain 3 parts- Bran, Germ and Endosperm. Most people know that fruits and
vegetables contain beneficial phytochemicals and antioxidants, but many do not realize that whole grains are often an even better source of these key nutrients. In fact, whole grains are a good source of B vitamins, Vitamin E, magnesium, trace minerals like iron, zinc, copper and fiber, as well as other valuable antioxidants not found in some fruits and vegetables. Most of the antioxidants and vitamins are found in the germ and the bran of a grain. If we refine the grains then we lose these important nutrients and we will be left with only carbohydrates.
Here are some of the more common grains we can include in our diet.
2. Brown rice - Mudi Biyyam(telugu), Bhura chawal(hindi)
3. whole wheat - Godhumalu(telugu), Ghehu(hindi)
4. Oats - Yevalu(telugu), Vilaiti Jaun(hindi)
5. Sorghum - Jonnalu(telugu), Jowar(hindi)
6. Pearl Millet - sajjalu(telugu), Bajra(hindi)
7. Corn - Mokkajonna(telugu), Makki(hindi)
8. Finger millet - Ragulu(telugu), Ragi(hindi)
Some less commonly used grains are Amaranth, Bulgur (cracked wheat), Flaxseed, Quinoa, Rye and Spelt.
IN WHAT WAY WHOLE GRAINS ARE BENEFICIAL?
Heart disease : Studies have consistently found that individuals with three or more servings of whole grain food per day have a 20 to 30 per cent lower risk for atherosclerotic cardiovascular disease (class of diseases that involve the heart or blood vessels – arteries and veins), compared to individuals with a lower intake of whole grains.
Cancer : Whole grains appear to be associated with a reduced risk of a number of gastrointestinal cancers as well as several hormone-dependent cancers. A review of 40 studies on gastrointestinal cancers found a 21 to 43 per cent lower cancer risk with high intake of whole grains compared to low intakes.
Gastrointestinal health : Components of whole grains, including fibre, resistant starch and oligosaccharides play a vital role in supporting gastrointestinal health. They help alleviate constipation and decrease the risk of developing diverticulosis and diverticulitis (Many people have small pouches in their colon that bulge outward through weak spots. Each pouch is called a diverticulum. Multiple pouches are called diverticula. The condition of having diverticula is called diverticulosis. When the pouches become inflamed, the condition is called diverticulitis).
Diabetes : Whole grains and fibre help in reducing the risk of diabetes and maintenance of blood glucose levels.
Weight management : The mechanisms by which whole grains may support weight management include enhanced satiety to lower energy intake, prolonged gastric emptying to delay the return of hunger, and increased insulin sensitivity to lower insulin demand.
HOW DO WHOLE GRAINS DO THIS?
Whole grains don't contain a magical nutrient that fights disease and improves health. It contains a package of nutrients which work together. They are....
1.Carbohydrates: The brain, heart and nervous system require a constant supply of carbohydrates.
2.B vitamins: They help your body use energy from the food you eat, in addition to supporting good nutrition.
3.Trace minerals: Iron, zinc, manganese and copper are also part of whole grain. These essential minerals help reduce the risk for heart disease and diabetes.
4.Fiber: Fiber is important for normal bowel function. It can also play a role in weight management. The bran and fiber in whole grains make it more difficult for digestive enzymes to break down the starches into glucose. Soluble fiber helps lower cholesterol. Insoluble fiber helps move waste through the digestive tract. Fiber may also kindle the body's natural anticoagulants and so help prevent the formation of small blood clots that can trigger heart attacks or strokes.
5.Phytonutrients: They may enhance the body’s natural line of defenses.
6.Antioxidants: These substances protect cells from damage. The collection of antioxidants prevents LDL cholesterol from reacting with oxygen.
7.Magnesium: It is essential for bone building and also helps our bodies use the energy stored in our muscles.
8.Plant Sterols: They may play a role in lowering cholesterol and heart health. Phytoestrogens (plant estrogens) found in whole grains may protect against some cancers.
EXAMPLES OF SOME WHOLE GRAIN PREPARATIONS
1. WHEAT: Roti, puri, upma, paratha, phulka and whole bread
2. BROWN RICE: Rice, Roti, Rice puri, Dosa
3. MILLETS: Roti, dosa, porridge
4. OATS: Oat flakes, Oat meal
5. MAIZE: Pop corn, corn soup, corn flakes
6. SORGHUM: Roti
7. MIX: Frequently, you can mix small amounts of all the flours with vegetables like carrot, spinach, cabbage and onion into a smooth dough and can make them into dosas (or pan cakes). This is very healthy recipe.
By looking at the above facts, we should increase the intake of whole grains in our diet. SO..........
EAT WHOLE GRAINS AND GO HEALTHY
HOW TO DEAL WITH OUR EMOTIONS?
Although we have grown older - beyond the 'teenage', we more often fail to grow beyond 'teenage' mentally. You know, our body grows in a particular sequence. In the first seven years, the physical body grows but the intellect does not grow; then up to fourteen years, the intellect grows. The period from 14 to 21 years is for emotional maturity.
So the general belief is that you become physically mature, then intellectually mature and finally, you become emotionally mature.
However, many do not grow to that maturity at all. Lack of emotional maturity is always worrying about your emotions - feeling as though you are a victim of your own emotions: "Oh! I feel like this! I feel like that! What to do?" What will you do? Who cares about your feelings?
Why do you worry so much about your feelings?
Your feelings keep changing. Sometimes you feel bad; but the bad feeling doesn't stay with you forever. It changes and you start feeling good once again; but even that 'good' feeling does not stay forever. Nobody can feel bad or good ALL the time; the good and bad feelings come like waves. You can't stop a wave that has already arisen; nor can you make a wave rise just like that. Just as waves come and go, clouds come and go, so also emotions come and go.. Waves of different emotion come. And they disappear.
Sign of emotional immaturity:
But we make it such a big issue:
"Oh, I feel good! Oh, I feel bad!
I feel this way, I feel that way, nobody cares for me…" - all these complaints keep bombarding our minds. This emotional garbage is so useless; and it is also a sign of emotional immaturity.
A complete Personality :
1 : Emotional maturity
2 : intellectual maturity
3 : physical maturity;
you need all these three 'maturities' to be a complete personality.
Are you sharp and focused?
Are you interested in learning and in growth?
If yes, you have matured intellectually. And once you have matured intellectually, do not let emotional immaturity cloud your intellect. By the age of 21, you're supposed to be emotionally and physically strong, and intellectually sharp. Hence, you acquire the right to vote, because you are supposed to be mature - an adult. But this seldom happens!
But what is the big deal about your feelings?
I tell you, bundle them up and throw them into the ocean!
Once you are rid of your 'feelings' you can be happy, in good spirits. Just examine why your spirits go down? More likely than not because somebody said something stupid to you. And why did they say a stupid thing? Because they had some garbage they needed to throw out; and you were there, ready to catch it. And once you have caught it, you hold on to it so passionately! Come on! Wake up! Don't let your smile be snatched away by anybody!
Don't let your smile be snatched away by anybody
In this world, everything cannot be perfect all the time. Even the best, the greatest of actions, performed with the noblest of intentions, will have some imperfections. It is but natural. Unfortunately, the tendency of our mind is to grab the imperfection and hold on to it. And in the process, we end up making our moods, our minds imperfect. Our souls reel with this nonsense.
It is imperative to get out of these cycles, and to become strong and courageous from within. And that which gives you that strength, that courage, that smile and that helps you to become unconditionally happy and loving is what is called spirituality.
So the general belief is that you become physically mature, then intellectually mature and finally, you become emotionally mature.
However, many do not grow to that maturity at all. Lack of emotional maturity is always worrying about your emotions - feeling as though you are a victim of your own emotions: "Oh! I feel like this! I feel like that! What to do?" What will you do? Who cares about your feelings?
Why do you worry so much about your feelings?
Your feelings keep changing. Sometimes you feel bad; but the bad feeling doesn't stay with you forever. It changes and you start feeling good once again; but even that 'good' feeling does not stay forever. Nobody can feel bad or good ALL the time; the good and bad feelings come like waves. You can't stop a wave that has already arisen; nor can you make a wave rise just like that. Just as waves come and go, clouds come and go, so also emotions come and go.. Waves of different emotion come. And they disappear.
Sign of emotional immaturity:
But we make it such a big issue:
"Oh, I feel good! Oh, I feel bad!
I feel this way, I feel that way, nobody cares for me…" - all these complaints keep bombarding our minds. This emotional garbage is so useless; and it is also a sign of emotional immaturity.
A complete Personality :
1 : Emotional maturity
2 : intellectual maturity
3 : physical maturity;
you need all these three 'maturities' to be a complete personality.
Are you sharp and focused?
Are you interested in learning and in growth?
If yes, you have matured intellectually. And once you have matured intellectually, do not let emotional immaturity cloud your intellect. By the age of 21, you're supposed to be emotionally and physically strong, and intellectually sharp. Hence, you acquire the right to vote, because you are supposed to be mature - an adult. But this seldom happens!
But what is the big deal about your feelings?
I tell you, bundle them up and throw them into the ocean!
Once you are rid of your 'feelings' you can be happy, in good spirits. Just examine why your spirits go down? More likely than not because somebody said something stupid to you. And why did they say a stupid thing? Because they had some garbage they needed to throw out; and you were there, ready to catch it. And once you have caught it, you hold on to it so passionately! Come on! Wake up! Don't let your smile be snatched away by anybody!
Don't let your smile be snatched away by anybody
In this world, everything cannot be perfect all the time. Even the best, the greatest of actions, performed with the noblest of intentions, will have some imperfections. It is but natural. Unfortunately, the tendency of our mind is to grab the imperfection and hold on to it. And in the process, we end up making our moods, our minds imperfect. Our souls reel with this nonsense.
It is imperative to get out of these cycles, and to become strong and courageous from within. And that which gives you that strength, that courage, that smile and that helps you to become unconditionally happy and loving is what is called spirituality.
Cooking Oil: CHOOSE CORRECTLY AND USE CORRECTLY
How to choose a good one
In spite of knowing all this we all love the taste and flavour that oil brings to food. This article is for those who wish to use oil in their diet and still don’t want any health problems. Before I conclude anything about the best cooking oil, let’s have a glance at FATS.
FATS: 2 Types
1. GOOD FATS
2. BAD FATS
GOOD FATS: Good fats ra ethose which lower the LDL and total cholesterol levels in the blood. They can be Saturated or Un saturated.
1. Saturated fat: There is a myth or misconception that saturated fats are bad an they increase the levels of LDL cholesterol. The following list describes how saturated fats are
essential for the body. It is from a study entitled, “The Skinny on Fats,”
produced by theWeston A. Price Foundation.
a. Saturated fatty acids constitute at least 50% of the cell membranes. They give our cells necessary stiffness and integrity.
b. Saturated fats play a vital role in the health of our bones. For calcium to be effectively incorporated into the skeletal structure, at least 50% of the dietary fats should be saturated.
c. Saturated fats lower lipoprotein (a), which is a substance in the blood that indicates proneness to heart disease.
d. Saturated fats protect the liver from alcohol and other toxins.
e. Saturated fats enhance the immune system.
f. Saturated fats are needed for the proper utilization of essential fatty acids. And essential Omega 3 fatty acids are better retained in the tissue when the diet is rich in saturated fats.
3. Polyunsaturated Fat: Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Omega 3 fatty acids belong to this group.
BAD FATS: They raise both total and LDL cholesterol and also decrease “good” high-density lipid (HDL) cholesterol levels.
4. Trans Fat: All the oils you mention are highly processed and go rancid as they are not stable. Unsaturated means that there are double bonds. Mono unsaturated means there is just one double bond. Double bonds are easily broken. So to make them stable for longer duration of time, hydrogenation is done. It is a process of bubblibg hydrogen gas over the oil and this process makes fat saturated. During this hydrogenation process Trans fats are generated which cause all the health problems. So its called bad fat. Following are the debilitating effects of trans fat on the body.
1. Raise the atherogenic lipoprotein (a) in humans (increases blockages in the arteries)
2. Raise total serum cholesterol levels 20-30mg%
3. Lower the amount of cream (volume) in milk from lactating females in all species studied
4. Increase blood insulin levels in humans in response to glucose load, increasing risk for diabetes
5. Increase insulin resistance thus having an undesirable effect in diabetics
6. Affect immune response by lowering efficiency of B cell response
7. Decrease levels of testosterone in male animals, increase level of abnormal sperm, and interfere with gestation in females
8. Cause alterations in cell membranes, including membrane fluidity
9. Cause alterations in fat cell size, cell number, and fatty acid composition
10. Escalate adverse effects of essential fatty acid deficiencies
Therefore, based on the above classification, the "ideal" cooking oil should contain higher amount of monounsaturated and polyunsaturated fats and with minimal or no saturated fats and trans fats.
The following table lists various oils in decreasing order of monounsaturated fat content.
Based on the above, the following may be recommended with regard to the best cooking oil: As long as you're using fats and oils sparingly in your cooking and preparation, it would be fine to use any one of the good oils above. But based on their smoke point we can use the oils in following way.
For deep frying foods: The best oils are those with a high smoke point such as canola oil, corn oil, safflower oil, sunflower oil. The smoke point of unrefined oil is lower than the values mentioned in the above table.
For stir-frying and salad dressing: any oil low in saturated fat like canola oil, corn oil, or flax seed oil, olive oil, peanut oil, safflower oil, sunflower oil and walnut oil.
Oils to avoid: coconut oil, palm oil, butter, hard margarine.
IGNORE THE ONES WHO COMMIT SINFUL WORK
There could be someone who doesn't behave well with you, despite your good behavior towards them.
There could be someone who always criticize you.
There could be someone who think themselves great and underestimate you.
There could be someone who is jealous of you and show their jealous by yelling at you.
Then it's their problem.
With people who do things that are incorrect, your attitude should be that of ignoring them. Then your action can be one of correctness. But if you are emotionally upset, then your mind starts thinking of ideas to teach them a lesson. Your behaviour indicates that you want them to change because it's inconvenient for you.
When you want to teach them a lesson, it never happens because you are doing it with anger. The one who has true compassion can teach people a real lesson. One who says, 'Look my dear, what you are doing is not good for you.' Then they will listen, it touches their heart. But if you say, 'What you are doing is hurting me, then they will not listen.'
Have this attitude: 'Come what may, I will not get hurt,. If someone is going to be nasty, I will learn to be compassionate.'
The anger is boiling inside them, so don't welcome their negativity into your
system. That's where you need to shield your mind. We need to save our mind. We say – save the planet, save the environment, save this and that, but nobody says save the mind. Think they have left that task to us.
We have to go with this slogan – save your mind at all cost.
There could be someone who always criticize you.
There could be someone who think themselves great and underestimate you.
There could be someone who is jealous of you and show their jealous by yelling at you.
Then it's their problem.
With people who do things that are incorrect, your attitude should be that of ignoring them. Then your action can be one of correctness. But if you are emotionally upset, then your mind starts thinking of ideas to teach them a lesson. Your behaviour indicates that you want them to change because it's inconvenient for you.
When you want to teach them a lesson, it never happens because you are doing it with anger. The one who has true compassion can teach people a real lesson. One who says, 'Look my dear, what you are doing is not good for you.' Then they will listen, it touches their heart. But if you say, 'What you are doing is hurting me, then they will not listen.'
Have this attitude: 'Come what may, I will not get hurt,. If someone is going to be nasty, I will learn to be compassionate.'
The anger is boiling inside them, so don't welcome their negativity into your
system. That's where you need to shield your mind. We need to save our mind. We say – save the planet, save the environment, save this and that, but nobody says save the mind. Think they have left that task to us.
We have to go with this slogan – save your mind at all cost.
Health Benefits of A-Z Fruits and Vegetables (PART II)
GINGER: Historically, ginger has a long tradition of being very effective in alleviating symptoms of gastrointestinal distress. In herbal medicine, ginger is regarded as an excellent carminative (a substance which promotes the elimination of intestinal gas) and intestinal spasmolytic (a substance which relaxes and soothes the intestinal tract). ginger is very effective in preventing gastrointestinal distress like motion sickness and is very useful in reducing the nausea and vomiting of pregnancy. Ginger contains very potent anti-inflammatory compounds called gingerols and these are helpful for anti-inflammatory effect and protection against colorectal cancer.
GRAPES: It has high content of vitamins A, B1, B2, B6 and C. It also contains many health-promoting polyphenols. Three types of polyphenols that are most important for the health benefits of grapes are: (1) flavonoids, (2) phenolic acids, and (3) resveratrol. These compounds have anti-aging, anti-cancer, anti-hypertensive, anti- inflammation and anti-viral properties.
GRAPEFRUIT: Grapefruit is an excellent source of vitamin C, a vitamin that helps to support the immune system. I t also has Antioxidant (due to LYCOPENE), Antitumor (due to LIMONOIDS) and Antiatherosclerotic (due to PECTIN) properties.
GUAVA: Guava is a very good source of vitamin C, fibers as well as minerals like calcium and Phosphorus. Guava is associated with healing of wounds, cure dysentery and constipation. Guava, having high content of roughage, no cholesterol & less digestible carbohydrates, is good for those trying to lose weight.
KIWI: Kiwifruit is an excellent source of Vit.C and Dietary fiber. It has antioxidant and anti-asthmatic properties. Because of the presence of dietary fiber this fruit helps to control blood sugar levels and cholesterol levels.
LETTUCE: Romaine lettuce is an excellent source of vit.A,C,K and Folic acid. It is also called heart-healthy salad as its fiber helps lower cholesterol levels and potassium helps in lowering the high blood pressure.
LIME: The first fruit that comes to our minds when it comes to medicinal uses is perhaps the good old lime. It is an excellent source of Vitamin C and has antioxidant and anti-bacterial properties.
MANGO: It is One of the most delicious and most fattening fruits, mango is truly called the ‘King of Fruits’. Mangoes contain phenols, this phenolic compound have powerful antioxidant and anticancer abilities. Mango is high in iron, pregnant women and people with anemia are advised to eat this fruit regularly. Mango is a rich source of vitamin A(beta-carotene), E and Selenium which help to protect against heart disease and other ailments.
OKRA: Besides being low in calories it is rich in vitamins of the category A, Thiamin, B6, C, folic acid, riboflavin, calcium, zinc and dietary fiber. Eating okra is much recommended for pregnant woman because it is rich in folic acid. The mucilage and fiber found in okra helps adjust blood sugar by regulating its absorption in the small intestine. The fiber of okra has many superior qualities in maintaining the health of the gastro-intestinal tract. It helps reabsorb water and traps excess cholesterol, metabolic toxins and surplus bile in its mucilage and slips it out through the stool. Due to greater percentage of water in the bulk it thereby prevents constipation, gas and bloating in the abdomen. Okra is an excellent laxative treats irritable bowels, heals ulcers and sooths the gastrointestinal tract. Protein and oil contained in the seeds of okra serves as the rich source of amino acids like tryptophan, cystine and other sulfur amino acids.
OLIVE: Olives are concentrated in monounsaturated fats and a good source of vitamin E. Vitamin E is the body's primary fat-soluble antioxidant. It goes after and directly neutralizes free radicals in all the fat-rich areas of the body and thus it protects from heart diseases, colon cancer, asthma, osteoarthritis and rheumatoid arthritis.
ONION: Onions are very good source of Chromium, Vit.C and Dietary fiber. Allyl propyl disulfide onions is responsible for lowering blood sugar levels by increasing the amount of free insulin available. Allyl propyl disulfide does this by competing with insulin, which is also a disulphide, to occupy the sites in the liver where insulin is inactivated. This results is an increase in the amount of insulin available to usher glucose into cells causing a lowering of blood sugar. onions are a very good source of chromium, Clinical studies of diabetics have shown that chromium can decrease fasting blood glucose levels, improve glucose tolerance, lower insulin levels, and decrease total cholesterol and triglyceride levels, while increasing good HDL-cholesterol levels. Besides having heart healthy effects, onions protect from various cancers and it has anti-inflammatory and anti-bacterial activities.
ORANGE: As we all know oranges are an excellent source of Vit.C. Oranges' health benefits continue with their fiber; a single orange provides 12.5% of the daily value for fiber, which has been shown to reduce high cholesterol levels thus helping to prevent atherosclerosis. Fiber can also help out by keeping blood sugar levels under control. The most important point about ornage is that a class of compounds found in citrus fruit peels called polymethoxylated flavones (PMFs) have the potential to lower cholesterol more effectively than some prescription drugs like statin, and without side effects.
PAPAYA: Papayas may be very helpful for the prevention of atherosclerosis and diabetic heart disease. Papayas are an excellent source of vitamin C as well as a good source of vitamin E and vitamin A, three very powerful antioxidants. These nutrients help prevent the oxidation of cholesterol. Papayas are also a good source of fiber, which has been shown to lower high cholesterol levels. The folic acid found in papayas is needed for the conversion of a substance called homocysteine into benign amino acids such as cysteine or methionine. If unconverted, homocysteine can directly damage blood vessel walls and, if levels get too high, is considered a significant risk factor for a heart attack or stroke.
PEACH: Peaches help make the skin healthy and also add color to the complexion. It has been seen that consumption of peaches helps in the removal of worms from the intestinal tract. Being rich in Vitamin A, peaches might help prevent cancer in organs and glands with epithelial tissue. Peaches comprise of more than 80 percent water and are a good source of dietary fiber, making them good for those trying to lose weight. Researches have suggested that peaches have good to excellent antioxidant activity, some antimicrobial activity and good to excellent tumor growth inhibition activity.
PINEAPPLE: Bromelain is a complex mixture of substances that can be extracted from pineapple. It has Potential Anti-Inflammatory and Digestive Benefits. Pineapple is an excellent source of Vit.C and trace mineral Manganese. Vit.C is helpful for antioxidant Protection and Immune Support and the trace mineral manganese is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. For example, the key oxidative enzyme superoxide dismutase, which disarms free radicals produced within the mitochondria requires manganese. Just one cup of fresh pineapple supplies 128.0% of the DV for this very important trace mineral. In addition to manganese, pineapple is a good source of thiamin, a B vitamin that acts as a cofactor in enzymatic reactions central to energy production.
PLUM: The fresh version (plums) and the dried version (prunes) of the plant are significant source of anti-oxidants and Vit.C.
POTATO: Potatoes contain a variety of phytonutrients that have antioxidant activity. Potatoes have high levels of vitamin C, folic acid, quercetin and kukoamines. These last compounds have blood pressure lowering potential. The dietary fiber is half soluble, half insoluble, so it helps to keep you regular and helps to lower Cholesterol. In addition, one baked potato offers about 20 percent of the daily recommended amount of vitamin B6, which is good for your heart and nervous system.
RASP BERRY: Phytonutrients like Ellagic acid, Quercetin, kaempferol, and the cyanidin-based molecules help to show Antioxidant, Antimicrobial and anticarcinogenic Protection.
SPINACH: Flavonoid compounds in spinach function as antioxidants and as anti-cancer agents. The vitamin K provided by spinach is important for maintaining bone health. Vitamin K1 helps prevent excessive activation of osteoclasts, the cells that break down bone. Spinach is an excellent source of vitamin C and vitamin A important antioxidants that work to reduce the amounts of free radicals in the body; vitamin C works as a water-soluble antioxidant and beta-carotene as a fat-soluble one. This water-and-fat-soluble antioxidant team helps to prevent cholesterol from becoming oxidized. Oxidized cholesterol is able to stick to and build up in blood vessel walls, where it can cause blocked arteries, heart attack or stroke. Spinach is also an excellent source of folate. Folate is needed by the body to help convert a potentially dangerous chemical called homocysteine that can lead to heart attack or stroke if levels get too high, into other benign molecules. In addition, spinach is an excellent source of magnesium, a mineral that can help to lower high blood pressure and protect against heart disease as well. Cooked spinach is an excellent source of iron.
STRAW BERRY: strawberries are an excellent source of vitamin C and manganese. They also qualified as a very good source of dietary fiber and iodine as well as a good source of potassium, folate, riboflavin, vitamin B5, omega-3 fatty acids,vitamin B6, vitamin K, magnesium, and copper.
SWEET POTATO: This root vegetable is an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C and manganese. Both Vitamins A and C are powerful antioxidants that work in the body to remove free radicals, this free radicals are chemicals that damage cells. Sweet potatoes are a good source of copper, dietary fiber, vitamin B6, potassium and iron. Sweet potato is a good food for diabetics, because it helped stabilize blood sugar levels.
TOMATO: Tomatoes have high concentrations of lycopene. Lycopene is a carotenoid and is one of the most powerful of anti-oxidants. Lycopene within tomatoes is thought to have health benefits that extend to helping prevent cancer, reducing LDL cholesterol, and even slowing the aging process. The other nutrients in tomato include vitamins B, C, E, and K - with minerals iron, copper, phosphorous - plus protein, pantothetic acid, and niacin. Tomatoes even contain a trace of tryptophan. Tomato consumption is thought to help reduce blood-clotting and inflammation. The vitamin K helps maintain bone health by keeping up osteocalcin levels. Folate in tomatoes helps to reduce the risk of colon cancer. The chromium content of tomatoes helps diabetic patients maintain stable blood sugar levels.
WATER MELON: Watermelon is an excellent source of vitamin C and a very good source of vitamin A, notably through its concentration of beta-carotene. Watermelon is rich in the B vitamins necessary for energy production like vitamin B6 and vitamin B1 , minerals like magnesium and potassium.
GRAPES: It has high content of vitamins A, B1, B2, B6 and C. It also contains many health-promoting polyphenols. Three types of polyphenols that are most important for the health benefits of grapes are: (1) flavonoids, (2) phenolic acids, and (3) resveratrol. These compounds have anti-aging, anti-cancer, anti-hypertensive, anti- inflammation and anti-viral properties.
GRAPEFRUIT: Grapefruit is an excellent source of vitamin C, a vitamin that helps to support the immune system. I t also has Antioxidant (due to LYCOPENE), Antitumor (due to LIMONOIDS) and Antiatherosclerotic (due to PECTIN) properties.
GUAVA: Guava is a very good source of vitamin C, fibers as well as minerals like calcium and Phosphorus. Guava is associated with healing of wounds, cure dysentery and constipation. Guava, having high content of roughage, no cholesterol & less digestible carbohydrates, is good for those trying to lose weight.
KIWI: Kiwifruit is an excellent source of Vit.C and Dietary fiber. It has antioxidant and anti-asthmatic properties. Because of the presence of dietary fiber this fruit helps to control blood sugar levels and cholesterol levels.
LETTUCE: Romaine lettuce is an excellent source of vit.A,C,K and Folic acid. It is also called heart-healthy salad as its fiber helps lower cholesterol levels and potassium helps in lowering the high blood pressure.
LIME: The first fruit that comes to our minds when it comes to medicinal uses is perhaps the good old lime. It is an excellent source of Vitamin C and has antioxidant and anti-bacterial properties.
MANGO: It is One of the most delicious and most fattening fruits, mango is truly called the ‘King of Fruits’. Mangoes contain phenols, this phenolic compound have powerful antioxidant and anticancer abilities. Mango is high in iron, pregnant women and people with anemia are advised to eat this fruit regularly. Mango is a rich source of vitamin A(beta-carotene), E and Selenium which help to protect against heart disease and other ailments.
OKRA: Besides being low in calories it is rich in vitamins of the category A, Thiamin, B6, C, folic acid, riboflavin, calcium, zinc and dietary fiber. Eating okra is much recommended for pregnant woman because it is rich in folic acid. The mucilage and fiber found in okra helps adjust blood sugar by regulating its absorption in the small intestine. The fiber of okra has many superior qualities in maintaining the health of the gastro-intestinal tract. It helps reabsorb water and traps excess cholesterol, metabolic toxins and surplus bile in its mucilage and slips it out through the stool. Due to greater percentage of water in the bulk it thereby prevents constipation, gas and bloating in the abdomen. Okra is an excellent laxative treats irritable bowels, heals ulcers and sooths the gastrointestinal tract. Protein and oil contained in the seeds of okra serves as the rich source of amino acids like tryptophan, cystine and other sulfur amino acids.
OLIVE: Olives are concentrated in monounsaturated fats and a good source of vitamin E. Vitamin E is the body's primary fat-soluble antioxidant. It goes after and directly neutralizes free radicals in all the fat-rich areas of the body and thus it protects from heart diseases, colon cancer, asthma, osteoarthritis and rheumatoid arthritis.
ONION: Onions are very good source of Chromium, Vit.C and Dietary fiber. Allyl propyl disulfide onions is responsible for lowering blood sugar levels by increasing the amount of free insulin available. Allyl propyl disulfide does this by competing with insulin, which is also a disulphide, to occupy the sites in the liver where insulin is inactivated. This results is an increase in the amount of insulin available to usher glucose into cells causing a lowering of blood sugar. onions are a very good source of chromium, Clinical studies of diabetics have shown that chromium can decrease fasting blood glucose levels, improve glucose tolerance, lower insulin levels, and decrease total cholesterol and triglyceride levels, while increasing good HDL-cholesterol levels. Besides having heart healthy effects, onions protect from various cancers and it has anti-inflammatory and anti-bacterial activities.
ORANGE: As we all know oranges are an excellent source of Vit.C. Oranges' health benefits continue with their fiber; a single orange provides 12.5% of the daily value for fiber, which has been shown to reduce high cholesterol levels thus helping to prevent atherosclerosis. Fiber can also help out by keeping blood sugar levels under control. The most important point about ornage is that a class of compounds found in citrus fruit peels called polymethoxylated flavones (PMFs) have the potential to lower cholesterol more effectively than some prescription drugs like statin, and without side effects.
PAPAYA: Papayas may be very helpful for the prevention of atherosclerosis and diabetic heart disease. Papayas are an excellent source of vitamin C as well as a good source of vitamin E and vitamin A, three very powerful antioxidants. These nutrients help prevent the oxidation of cholesterol. Papayas are also a good source of fiber, which has been shown to lower high cholesterol levels. The folic acid found in papayas is needed for the conversion of a substance called homocysteine into benign amino acids such as cysteine or methionine. If unconverted, homocysteine can directly damage blood vessel walls and, if levels get too high, is considered a significant risk factor for a heart attack or stroke.
PEACH: Peaches help make the skin healthy and also add color to the complexion. It has been seen that consumption of peaches helps in the removal of worms from the intestinal tract. Being rich in Vitamin A, peaches might help prevent cancer in organs and glands with epithelial tissue. Peaches comprise of more than 80 percent water and are a good source of dietary fiber, making them good for those trying to lose weight. Researches have suggested that peaches have good to excellent antioxidant activity, some antimicrobial activity and good to excellent tumor growth inhibition activity.
PINEAPPLE: Bromelain is a complex mixture of substances that can be extracted from pineapple. It has Potential Anti-Inflammatory and Digestive Benefits. Pineapple is an excellent source of Vit.C and trace mineral Manganese. Vit.C is helpful for antioxidant Protection and Immune Support and the trace mineral manganese is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. For example, the key oxidative enzyme superoxide dismutase, which disarms free radicals produced within the mitochondria requires manganese. Just one cup of fresh pineapple supplies 128.0% of the DV for this very important trace mineral. In addition to manganese, pineapple is a good source of thiamin, a B vitamin that acts as a cofactor in enzymatic reactions central to energy production.
PLUM: The fresh version (plums) and the dried version (prunes) of the plant are significant source of anti-oxidants and Vit.C.
POTATO: Potatoes contain a variety of phytonutrients that have antioxidant activity. Potatoes have high levels of vitamin C, folic acid, quercetin and kukoamines. These last compounds have blood pressure lowering potential. The dietary fiber is half soluble, half insoluble, so it helps to keep you regular and helps to lower Cholesterol. In addition, one baked potato offers about 20 percent of the daily recommended amount of vitamin B6, which is good for your heart and nervous system.
RASP BERRY: Phytonutrients like Ellagic acid, Quercetin, kaempferol, and the cyanidin-based molecules help to show Antioxidant, Antimicrobial and anticarcinogenic Protection.
SPINACH: Flavonoid compounds in spinach function as antioxidants and as anti-cancer agents. The vitamin K provided by spinach is important for maintaining bone health. Vitamin K1 helps prevent excessive activation of osteoclasts, the cells that break down bone. Spinach is an excellent source of vitamin C and vitamin A important antioxidants that work to reduce the amounts of free radicals in the body; vitamin C works as a water-soluble antioxidant and beta-carotene as a fat-soluble one. This water-and-fat-soluble antioxidant team helps to prevent cholesterol from becoming oxidized. Oxidized cholesterol is able to stick to and build up in blood vessel walls, where it can cause blocked arteries, heart attack or stroke. Spinach is also an excellent source of folate. Folate is needed by the body to help convert a potentially dangerous chemical called homocysteine that can lead to heart attack or stroke if levels get too high, into other benign molecules. In addition, spinach is an excellent source of magnesium, a mineral that can help to lower high blood pressure and protect against heart disease as well. Cooked spinach is an excellent source of iron.
STRAW BERRY: strawberries are an excellent source of vitamin C and manganese. They also qualified as a very good source of dietary fiber and iodine as well as a good source of potassium, folate, riboflavin, vitamin B5, omega-3 fatty acids,vitamin B6, vitamin K, magnesium, and copper.
SWEET POTATO: This root vegetable is an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C and manganese. Both Vitamins A and C are powerful antioxidants that work in the body to remove free radicals, this free radicals are chemicals that damage cells. Sweet potatoes are a good source of copper, dietary fiber, vitamin B6, potassium and iron. Sweet potato is a good food for diabetics, because it helped stabilize blood sugar levels.
TOMATO: Tomatoes have high concentrations of lycopene. Lycopene is a carotenoid and is one of the most powerful of anti-oxidants. Lycopene within tomatoes is thought to have health benefits that extend to helping prevent cancer, reducing LDL cholesterol, and even slowing the aging process. The other nutrients in tomato include vitamins B, C, E, and K - with minerals iron, copper, phosphorous - plus protein, pantothetic acid, and niacin. Tomatoes even contain a trace of tryptophan. Tomato consumption is thought to help reduce blood-clotting and inflammation. The vitamin K helps maintain bone health by keeping up osteocalcin levels. Folate in tomatoes helps to reduce the risk of colon cancer. The chromium content of tomatoes helps diabetic patients maintain stable blood sugar levels.
WATER MELON: Watermelon is an excellent source of vitamin C and a very good source of vitamin A, notably through its concentration of beta-carotene. Watermelon is rich in the B vitamins necessary for energy production like vitamin B6 and vitamin B1 , minerals like magnesium and potassium.
Subscribe to:
Posts (Atom)