ARTHRITIS

Arthritis is a disorder that involves pain and inflammation of joints. There are many forms of arthritis; the most common being osteoarthritis and rheumatoid arthritis. But unlike many health related conditions, arthritis does not have any special diet or food that can cure it.

• Cherry juice: Cherry juice has high levels of anthocyanin, which help in reducing the joint inflammation. Intake of 10 ounces of cherry juice twice a day has been found to be significantly helpful.

• Ginger: ginger has many health benefits and that include strong anti-inflammatory properties which has a soothing effect on arthritis pain.

• Omega 3 fatty acids: they have anti inflammatory properties. Including fish and fish liver oil in the diet can help in reducing arthritis pain by suppressing the cytokines and reducing the activity of cartilage eroding enzymes.

• Extra virgin olive oil: Olive oil contains a substance called oleocanthal, which restricts the activity of inflammation causing enzymes. Add a tablespoon full to salads and other preparations to get the benefit.

• Antioxidants: Antioxidants protect the body from free radicals that are produced in response to internal inflammation. This property makes the antioxidants an essential part of anti-inflammatory diet.Vitamin C, selenium, carotenes and bioflavonoids are effective antioxidants. Including sweet pepper, lemon, and tomatoes, green and red vegetables in the daily diet ensures good antioxidant supply.

• Vitamins and minerals: It is important to maintain an optimal intake of vitamins and minerals for healthy bones. Calcium is important to avoid osteoporosis and the presence of Vitamin D improves its absorption in our body.

Including the above mentioned foods is helpful in reducing pain and discomfort for an arthritis patient. The elimination of certain foods would further help in managing the condition.

• Avoid fried, processed and refined food.
• Avoid consuming overcooked and reheated food, as it may increase inflammation.
• Stay away from alcohol and tobacco.
• Reduce salt intake and avoid excessive use of preservatives in food.
• Avoid using oil that contains omega 6 fatty acids, like corn oil.
• It has been found that cooking at high temperature interferes with the natural composition of some foods and may increase the chances of inflammation. It is therefore recommended to cook food on moderate heat.
• It is important to maintain weight within a normal range but crash diets are best avoided.

THE POWER OF SEEDS

Small seeds that seems to be not so useful for you but they are packed with many health benefits. Very rich in vitamins, minerals and antioxidants.

All in all they are the super food for your overall health.

Sunflower

• Rich in Vitamin E which neutralizes free radicals.
• Also packed with selenium which induces DNA repair.
• Magnesium builds strong bones and helps lower blood pressure, decreases muscle tension, migraine headaches, soreness and fatigue.

Hemp

• Packed with proteins.
• Contain the essential fatty acids omega 6 and omega 3, and are a good source of soluble and insoluble fiber.
• They a great source of vitamins A, B1, B2, D and E.

Pumpkin

• High in protein, phosphorus, magnesium, manganese, zinc, iron, copper, B vitamins, vitamin K and vitamin E.
• Protect against osteoporosis.
• The most alkaline-forming seed helps fight chronic disease.

Flax

• Help to lower blood pressure.
• Omega-3s reduce inflammation and ALA promotes bone health.
• Fiber and lignans help promote digestive health.
• Lignans are thought to have a role in breakfast cancer prevention.

Chia

• Calcium and phosphorous promote bone health.
• Fiber promotes digestive health.
• Omega 3-s reduces inflammation.
• Antioxidants neutralize free radicals.
• High in proteins.
• Regulates insulin levels.

Sesame

• Antioxidants and manganese neutralize free radicals.
• Calcium and phosphorus help to improve the bone health.
• Zinc prevents osteoporosis.
• Eases stress and reduces hypertension. 

VEGETABLES FOR GLOWING SKIN

• TOMATOES: Tomatoes are known to be the best source of the anti-aging antioxidant, lycopene along with containing high amounts of other Vitamins such as A, C and K.

• POTATOES: Potatoes helps in lighten pigmented areas, dark spots and blemishes through its bleaching action, thus giving us glowing and blemish free skin.

• CABBAGE:  cabbage is another great vegetable for glowing skin. As it contains a powerful antioxidant – indole-3-carbonile, it fights damage caused by free radicals and helps in the detoxification of our liver. 

TIP: For smooth, glowing skin, simply boil a cabbage in water and once cooled, use this water to wash your face twice or thrice a week.

• ONIONS: Onion is very effective in helping us acquire glowing skin by ridding it of skin pigmentation, dark spots, freckles and blemishes.

• BEETROOT: beetroot is a rich source of anthocyanins which a powerful antioxidants that prevents appearance of wrinkles. Your skin will look pink and glowing if you eat beet.

• SPINACH:  Loaded with antioxidants, spinach can help reduce the onset of wrinkles. It also helps strengthen skin tissue and possesses anti-inflammatory properties which flush out toxins, giving clear, glowing skin.

• SWEET POTATO: Anti-inflammatory in nature, sweet potato has high vitamin A content which helps fight acne-causing bacteria. The presence of vitamin C further improves skin tone and heals pimple scars.

• PUMPKIN SEEDS: Pumpkin seeds: They are excellent source of zinc, sulphur and vitamin A. These help in building strong hair.

• CUCUMBER:  Cucumber helps to relieve puffy eyes. Cucumbers are mostly water, so they hydrate and replenish the body and skin.

INCREDIBLE BENEFITS OF WHITE MULBERRIES

Benefits

Helps Control Blood Sugar: The dried mulberries contain half the sugar found in raisins and most other dried fruits.

They slow the breakdown of sugars in the intestine so that the sugar and carbohydrates are absorbed slowly into the bloodstream. This helps the body to lower the blood sugar spikes after meals, and helps stabilize those levels.

Packed With Antioxidants: Our bodies need antioxidants to fight the free radicals and defend itself from disease. White mulberries are a great source of antioxidants and Resveratrol. Resveratrol also reduces inflammation and has a positive effect on aging as well as lipid levels.

Reduce Cholesterol: Mulberry leaf can help suppress the plaque in our arteries by its antioxidant effect on the LDL –cholesterol of the plaque.

Good Health: White mulberries are high in fiber, containing 20% of your daily fiber needs in just 1/3 cup.

It is also a great source of protein, containing just four grams in 1/3 cup. The impressive amount of fiber found in mulberries can help lower your cholesterol and regulate your digestion.

Weight Reduction: White mulberry has positive weight loss effects.

Mulberries have no saturated fat, making them a tasty option for individuals who are watching their weight.

Improves Immunity: Mulberry is high in Vitamin C and flavonoids which naturally boost your immunity and prevent flu, cough and cold and other ailments.

Skin Problems: The mulberry leaves can be your answer to various skin problems like clearing blemishes and acne marks, rejuvenating skin to make it bright and new, and treating dry and sensitive skin. It can detoxify your skin and make it soft and glowing.

Safety and Precaution

While mulberry is considered safe, pregnant and lactating women are advised to avoid it, due to a lack of known effects. People with low blood sugar also need to be careful while consuming mulberries because they might further lower the blood sugar, causing harmful effects.

FOODS - SUPPORT YOGA

Here are 10 great foods to support your yoga practice that will give you a boost without having you bouncing off your mat.

Dark Leafy Greens

Dark leafy greens are brimming with vitamins C, E and K, iron, fiber and calcium, and so much more.

You know yoga is good for the whole body, and adding more dark greens to you diet can help to boost those benefits even more. Try them in a salad, a smoothie or sautéed as a side dish.

Raw Cacao

The superfood raw cacao. The main ingredient in chocolate, raw cacao is packed with antioxidants to fight disease, flavonoids to reduce the risk of heart disease, and magnesium to support emotional health.

Yoga has been found to help people live longer, happier lives, and it looks like consuming raw cacao can help too.

Quinoa

Yogis need their protein for energy and concentration and the super grain quinoa is one way to get it. Quinoa contains all nine essential amino acids, iron for healthy blood, vitamin B2 to help with energy production in cells, and magnesium for blood sugar control.

It can be eaten in place of a grain like rice, or even as a breakfast instead of oatmeal.

Porridge

Porridge is high in fiber, low on the glycemic index scale and has been found to help lower cholesterol. On top of that, yogis with the Ayurvedic constitution vata can benefit even more from porridge warming qualities, especially when made with cinnamon or cardamom.

Berries

Their bright colors are a strong indicator that berries are high in disease-fighting antioxidants, and they're a wonderful addition to your smoothie.

Since they're also high in fiber, berries can help keep hunger at bay and keep everything moving.

The natural sugar in berries will help you get through your practice without crashing like high-sugar snacks can do.

Lentils

They're often called the fountain of youth for their anti-aging benefits.

Lentils also have more folate than any other plant food.

They're also loaded with iron and protein to keep you energized throughout a demanding yoga practice.

Tofu

Tofu is considered a complete protein because it supplies the 9 essential amino acids that our bodies can't produce on their own.

For every 100g of tofu, this low-fat, low-sugar soy product provides 17.19 g of protein.

Nut butters

Whether you fancy peanuts or prefer almonds, nut butters are a great way to satisfy hunger, boost your energy, and keep you powered up until it’s time for Savasana.

Nut butters are super high in protein and contain the good fats to keep you healthy.

Fresh fruit

Aside from being refreshing, delicious, and constantly changing with the seasons, fresh fruits are generally high in fiber, antioxidants and more.

They're good for your health and they are a great way to satisfy hunger during the day. Thanks to their natural sugar content, fresh fruit provides a boost of energy without the crash of refined sugars.

Lemon and water

Put down the coffee and start your day with warm water with lemon. In addition to kick starting your digestive system the healthy way, warm lemon water helps to alkalize the body, which helps control the development and spread of disease.