Health Benefits of Barley

Barley or Hordeum vulgare L., (from the grass family), is a wonderfully versatile cereal grain. When cooked, barley has a chewy texture and nutty flavor, similar to brown rice.

Its appearance resembles wheat berries, although it is slightly lighter in color.

Sprouted barley is naturally high in maltose, a sugar that serves as the basis for malt syrup sweetener.

When fermented, barley is used as an ingredient in beer and other alcoholic beverages.

Top 22 Health Benefits of Barley- The Wonder Grain:

Prevents Gallstones:

Being rich in insoluble fiber, barley helps in reducing bile acids secretion, thus increasing insulin sensitivity and reducing the levels of triglycerides.

Hence, barley can help women to avoid gallstones effectively.

Improves Immunity:

Vitamin C supports your immune system by reducing the chances of cold and flu.

Iron facilitates proper kidney functioning and enhances the blood volume, preventing anemia and fatigue.

Manganese benefits the nervous system and immune system. Furthermore copper helps form hemoglobin and red blood cells.

Supports Pregnancy:

Barley prevents yeast and Urinary Tract Infections, which can be harmful to the fetus.

It helps ease morning sickness, nausea, and regulates blood sugar levels preventing Gestational diabetes.

It not only prevents edema (swollen ankle and feet), but also constipation and haemorrhoids, common in pregnant women.

Prevents Bone Disorders:

Barley grass contains calcium, phosphorus and copper which are good for the overall health of bones.

Manganese, in association with B-complex vitamins, is needed for normal bone production.

Effective against Osteoporosis and Arthritis.

Prevents Anemia:

Barley contains copper which helps in the formation of hemoglobin, needed for the production of red blood cells, abating anemia.

Fights Atherosclerosis:

Barley contains Niacin (a B vitamin complex) which prevents Atherosclerosis, a condition causing thickening of arterial walls, due to coagulation of fatty materials, such as cholesterol.

This greatly lowers the chances of stroke and heart disease.

Lowers Bad Cholesterol:

The soluble fiber, in barley, dissolves and binds with fatty acids, slows down absorption of sugar, and lowering low-density lipoprotein (LDL or bad cholesterol) levels.

Barley is a rich source of niacin, which is effective in reducing blood clots and cardiovascular disease.

Assists Weight Loss:

Fiber absorbs water, but the insoluble fiber really expands in your stomach, sticking around longer and suppressing appetite.

Barley is low on fat and cholesterol, and full of vital nutrients, making it ideal for daily consumption.

It enables the digestive juices to work overtime, sheds calories by preventing the build-up of fat and increases the rate of metabolism.

Diuretic:

Barley keeps the urinary tract healthy by preventing Urinary Tract Infection and is useful in bringing down simple fevers and controlling diarrhea.

Toxin Cleanser:

Gastritis patients are prescribed barley water as a tonic to expel harmful toxins from the body.

Warm barley water with limejuice is recommended for relief from cough, tonsils and throat inflammations like pharyngitis.

Lowers Cancer Risk:

Enterolactone, one of the plant lignans (a phytonutrient) found in Barley, helps to prevent breast cancer as well as coronary diseases.

The dietary fiber is fermented by friendly intestinal bacteria and flora creating butyric acid, the fuel for intestinal cells, thus protecting against colon cancer.

Wards off Diabetes:

The beta-glucan fiber, found in this whole grain, has the ability to slow down the body’s absorption of carbohydrates from foods, leading to a reduction in glucose and insulin levels, effective in treatment of Type 2 diabetes.

Aids Digestion:

Its rich fiber content prevents constipation by maintaining healthy bowel functions and decreases the expulsion time of feces.

Barley water disposes various harmful toxins and is the best tonic for all gastric inflammations.

It greatly reduces the chances of colon cancer and hemorrhoids as well.

For Radiant Skin:

Barley contains selenium which preserves skin elasticity and protects it against free radical damage.

The antioxidants in barley help in decelerating the signs of ageing.

Barley water flushes out toxins from the body, thus giving you a clean wrinkle-free skin texture.

Hair Care:

Copper aids melanin formation, a pigment which provides color to your hair.

Micronutrients thiamin and niacin, and Procyanidin B-3 act as hair growth stimulants

Iron and copper enhance production of red blood cells, warding off anaemia, a main cause of hair loss.

Treats Kidney Stones:

Barley is a trusted remedy for kidney stones and bladder issues.

Barley juice quenches thirst, treats kidney problems and also improves appetite.

Instant Energy Booster:

Barley not only brings down the heat content of your body but also is very easy to digest.

Hence Barley water is generally advised for convalescents from diarrhea, high fever and dehydration.

Nutrients Store:

This grain is rich in starch and sugar, low in fats and protein, an excellent source of both soluble and insoluble fibre, selenium, phosphorous, copper and manganese.

Barley helps the body to metabolize fats, cholesterol and carbohydrates.

Healing Properties:

Zinc, in barley, contributes to speeding up healing after an injury, and as an antioxidant, slows down skin and accelerated muscle aging.

Benefits of Amla

Amla or Indian Gooseberry (Latin name: Emblica officinalis) is found extensively in India in the form of two varieties.

One is hard, small in size and found in forests; while the other type is softer, bigger in size, more fleshy and is cultivated.

Ancient Ayurveda text mentions that special properties of rejuvenation and revitalizing of the entire body systems lie in the fruit of Amla.

Natural Properties of Amla:

Amla is sour in taste, cold and heavy in nature and has a sweet after taste. Chemically, the fruit of Amla is full of citric acid.

Therefore, it is said to contain the best and the largest amount of vitamin C extracted from nature.

Other than this, it contains a good amount of calcium and minerals like iron and phosphorous in nominal amounts.

Some other important ingredients are albumin, cellulose, fiber, carbohydrate, sugar and water.

Dosha Healing Benefits of Amla:

Ayurveda believes that the fruit of Amla helps to reduce all the three doshas or the body humors viz. Vata, Pitta and Kapha; which when aggravated above their normal limits cause a disease.

This is because of the varied properties it holds.

Amla is sour in taste and therefore helps in decreasing Vata dosha or the air body humor.

Due to it being cold in nature, calming and soothing in action and having a sweet after taste, it decreases the fire or the Pitta Dosha.

And the rough nature of Amla is helpful in reducing kapha or phlegm inside the body.

Health Benefits of Amla:

The fruit of Amla is found to be mainly useful in decreasing the heat as per its natural properties.

Therefore, its most extensive use has been seen in the treatment of the diseases associated with increased body heat.

For example; it proves quite useful in ailments like burning sensation in eyes and in soles of the feet, increased thirst; or when there is immature graying of the hair due to excessive heat inside the body.

Medicinal Usages of Amla:

During the summers, the most often symptoms due to the elevated external heat can be relieved.

Burning sensation of the skin and any headaches associated with a heat stroke can be relieved by the applying a paste made of Amla in milk.

The juice extracted from the fresh fruit is put in the eyes for curing the burning and inflammation; and for the longevity of eyesight.

For the digestion disorders like acidity, loss of hunger and hemorrhoids; the use of Amla in the form of medicines as well as diet is quite beneficial.

Fresh juice of Amla is given on an empty stomach in disorders like Diabetes and urinary incontinence.

The powder of dried Amla taken with honey twice in a day is a good cure for cough.

Echinacea Tea - Immunity Booster Tea

Echinacea has long been used as an immuno-stimulator, which means stimulating the body’s immune system to ward off infections; it has a long history of being used to fight cold, flu and infections.

It is also believed that Echinacea tea can shorten the duration of a cold by an average of 1.4 days.

It’s best recommended to drink Echinacea tea when you notice the first sign of a cold.

Echinacea seems to contain activate ingredients that decrease inflammation, which might reduce cold and flu symptoms.

Some of these compounds may be directly antimicrobial, while others may work at stimulating or modulating different parts of the immune system.

The root has been promoted as containing a more efficacious mixture of active chemicals, but the roots are bitter and are usually made into a tincture. So you can use the other parts of the plant (leaves, flowers) which are just as effective as the roots and have milder flavor.

You can use for the Echinacea tea either fresh herb parts, or if you don’t have them on hand, use dried parts from your local health store.

Easy and Effective Echinacea Tea Recipe

·        1 part fresh Echinacea parts (leaves, flowers, roots). If using dried parts – see instruction at the end of the recipe.

·        1 part grated ginger root. Ginger is anti inflammatory and is used to treat cold and flu as well. It also tastes great and gives the tea a distinctive flavor. If you want to add more herbs for taste, such as lemon balm or mint, the main idea is to have more Echinacea than the other herbs in order to get the most benefit.

·        Lemon and honey to taste (or stevia leaves)

Infuse the Echinacea and ginger for 15 minutes in boiling water and make sure to put the lid on the teapot while it steeps. Allowing the Echinacea tea to steep with the lid on the teapot makes sure the herbs don’t lose any of their medicinal properties. Lemon and honey are recommended, as they give a great taste.

If you use dried herb – put 1 teaspoon of dried Echinacea in a teapot. Add 1 teaspoon of freshly grated ginger to the teapot. Pour two cups of boiling water into the teapot over the herbs. Let it steep for 15 minutes. Once it’s done steeping, add 1 teaspoon of fresh lemon juice and honey and mix it in well.

It is recommend to drink Echinacea tea at first sign of cold, 2-3 times a day for up to 1 week, or until the symptoms improve. When taken by mouth, Echinacea does not usually cause side effects.

Best Foods to Clear Sinus Congestion

- Spicy Food: Generally spicy food like pepper, jalapeño will release mucus in your nostrils, thus clearing your sinuses. But, if you suffer from acid reflux, avoid spicy foods as they can trigger heartburn. When stomach acid flows back upward, it irritates and inflames your nasal passages, causing them to become swollen and blocked.

- Chicken Soup: It contains an amino acid called cysteine which helps initiates a process that enables breaking down mucus, leading to a runny nose and cleared sinuses.

- Warm Drinks: Tea or other hot drinks moisten your mucus membranes, promoting movement of mucus through your sinuses.

- Foods rich in Zinc, Vitamin A, C and E: Vitamin A is known as membrane conditioner which helps build healthy mucus membranes in the head and throat. Leafy green vegetables, orange and yellow vegetables, tomatoes, fruits are rich sources of vitamin A. Citric fruits like grapefruit, lemon are rich in Vitamin C. Vitamin E is found in nuts, seeds and vegetable oils, while zinc is found in red meat, poultry and seafood.

- Garlic: It releases an enzyme called allicin when crushed. Allicin may destroy bacteria and kill viruses that cause sinus infections.

- Pineapple: It contains bromelain, which has been used for centuries to treat inflammation after surgery, particularly sinus surgery.

- Coconut water: It contains potassium and has bodily cleansing properties.

Worst Foods for Sinus Congestion:

- Caffeine weakens your adrenal glands.

- Fermented foods (Cheese, beer, sauerkraut, wine)

- Fried food

- Starchy foods

- Eggs

- Food containing additives

- Omega 6 fatty acid containing food

- Refined vegetable oils

- Saturated and Trans fat food

- High sugar content food (soft drinks, desserts, ice cream)

- Cow’s milk

- Refined Carbohydrates (White bread, rice, pastas)

5 Common Signs Your Diet Needs a Makeover

In a world where fast food and quick-fix diet plans are everywhere, it’s easy to take a detour from the path of healthy eating.

A lot of times it can be hard to change our weight and our lifestyle because we’re not even sure what the real problems are.

Check out the list below for some of the most common signs your diet needs a few touch-ups, along with a handful of solutions to help you get back on track!

1. You are constantly hungry after you eat.

If you feel hungry after your meals, it’s time to check what you’re putting in your body. Are you eating enough healthy fats and whole grains to hold you over and sustain you throughout your day?

If not, toss a handful of raw nuts or seeds such as almonds, cashews, chia seeds, and hemp seeds in a zip lock bag and bring them with you to work—store them in your desk drawer.

You can add these to your salads for an extra boost of protein and healthy fats that will hold you over until your next meal without mindlessly munching.

2. You have cravings all the time—not just when you are PMS’ing.

Cravings are a sign that your body needs something you’re not feeding it. When your body is short on fuel, it craves sugar because it recognizes that chocolate bar as a fast source of energy.

However, because your body processes sugar so quickly, you’ll be left with another craving in no time. It’s much better to halt your sugar cravings by eating healthy fats that give your body long-lasting energy.

Buy a few avocados each week and keep them in a brown paper bag to ripen up! Try adding avocado to salads or a savory bowl of oatmeal, pureeing them in a blender to make a salad dressing or veggie dip, spreading them on whole-grain toast, or adding them to a brown rice wrap.

If that sounds like too much work for you, simply sprinkle avocado halves with sea salt and pepper and dig in with a spoon.

Adding healthy fats to your meals and snacks such as nuts, nut butters, nut oils, avocados, organic eggs, olive oil, flax oil, and avocado oil will help with your sugar and junk-food cravings!

3. Everything you eat comes from a box or a bag.

Time to eat one-ingredient foods.

You can make meals out of one-ingredient foods.

It’s easier than you think.

Steer clear of the processed, packaged foods and whip up easy meals such as salads and bowls of whole grains, healthy fats, and fiber from fruits and veggies; these are filling meals that are nourishing—you can count the ingredients on one hand, and they all come from one-ingredient foods.

You’ll feel a surge of energy and won’t be as bloated too!

4. You can’t recall what the inside of a food store looks like.

Sad! Get into the food store or farmers’ market and pick out a new veggie or fruit each week, along with lean proteins such as seafood, organic chicken, beans, and legumes.

Pair your protein with healthy fats, such as nuts or seeds, and then top your meals off with a boost of flavor from your favorite fresh herbs and spices, such as fresh cilantro, parsley, curry, or chili powder.

5. You think quinoa, millet, and brown rice are boring.

Think again! There are lots of ways to prepare these grains with fresh ingredients to add loads of flavor and texture. Toss these gluten-free and fiber-filled grains with olive oil, sea salt, pepper, chopped fresh cilantro, mint, basil or parsley, along with a touch of natural sweetness from pure maple syrup or raw honey.

Add a few cherry tomatoes or fresh berries along with freshly squeezed lemon, lime, or orange juice to keep your meals exciting.

Toasted walnuts, almonds, and hazelnuts are always a great idea, but if you aren’t a nut fan, toss in some toasted sesame, pumpkin, or sunflower seeds for a nice crunch!

Roasted chickpeas are a great way to add flavor too, and they’re a healthier option than store-bought croutons.

Get creative and mix ‘n’ match to keep your meals exciting. You can enjoy these grains in all meals and snacks in your breakfast porridge, lunchtime salad, dinner tacos, or an easy dessert pudding!

Dos and Don’ts for High Uric Acid

High-fibre foods

Adding foods high in dietary fibre may help lower uric acid levels in your blood. Dietary fibre may help absorb uric acid in your bloodstream, allowing it to be eliminated from your body through your kidneys. Increase the consumption of dietary soluble fibres such as Isabgol, Oats, Spinach, and Broccoli to name few.

Cold-pressed olive oil
Use cold-pressed olive oil in cooking instead of shortening, butter or vegetable oils. Oils that have been subjected to heat or processing turn rancid quickly. Rancid fats destroy vitamin E in your body - this vitamin is necessary for controlling uric acid levels. Olive oil helps you avoid the production of excess uric acid, which is associated with the consumption of rancid fats.

Take in a healthy dose of vitamin C
To help reduce the amount of uric acid in your system, regularly taking 500 milligrams of vitamin C will decrease your uric acid levels in a month or two.

Avoid bakery products
Avoid cakes, pastries, cookies and other sugary delights which are rich in saturated fats and trans fats.

Celery seed extract 
This is also a popular natural remedy for gout and uric acid problems. The seeds of the celery plant have long been used to treat gout, rheumatism and arthritis. Celery possesses sedative, antioxidant and mild diuretic action and is considered a urinary antiseptic. In rare cases, this herb is also used to treat sleeplessness, anxiety and nervous breakdown. Although the seeds of this plant are often used in herbal supplements, the roots may also be used.

Antioxidant-rich foods
Fruits and vegetables such as red bell peppers, tomatoes, blueberries, broccoli and grapes are rich sources of antioxidant vitamins. Antioxidants which are vitamins that prevent free radical molecules from attacking your organ and muscle tissue cells may help lower uric acid levels.

Cherries 
Cherries contain chemical compounds that may help neutralize uric acid allowing your body to eliminate this acid as waste. Some researchers recommend consuming 30 to 40 cherries every four hours during an attack.

Apple cider vinegar
It is believed that raw, apple cider vinegar can help alleviate high uric acid levels by changing the pH values of your blood. But it has to be raw, un-distilled, un-pasteurized apple cider vinegar; the kind you get from your local health food store.

A simple home remedy, "Add 2 teaspoons of vinegar to a large glass of water and stir thoroughly. Drink a glass between 2 and 3 times every day. You can also use it topically: half a cup added to three cups of hot water and soak the affected area for 30 minutes. Re-heat and repeat as necessary."

Saturated fat, trans fat, sugar and alcohol
All these affect your triglycerides, a type of fat that can clog your arteries and increase your risk for heart attacks and strokes.

High-fructose corn syrup 
This is a type of sweetener in soft drinks and other processed foods that can elevate your levels of triglyceride and uric acid - a chemical associated with diabetes, gout, alcoholism, kidney disease and other health problems.

Drink plenty of fluids to help flush uric acid from your body
Drink a minimum of 3 and 1/2 liters of water daily. Water is a medium that aids the kidney to 'strain' the impurities from your body.

Also avoid high-protein weight-loss diets which can cause you to produce too much uric acid (hyperuricemia).

Limit meat, poultry and fish - animal proteins are high in purine and this will result in high uric acid levels in the body

Limit or avoid alcohol
Alcohol interferes with the elimination of uric acid from your body. Drinking beer in particular has been linked to gout attacks. If you are prone to uric acid attacks, limit alcohol consumption to one drink three times a week.

Choose complex carbohydrates
Eat more whole grains, fruits and vegetables and fewer refined carbohydrates such as white bread, cakes and candy. Because foods rich in complex carbohydrates promote feelings of fullness, and prevent overeating and are useful in maintaining a healthy weight.

POST DIWALI DETOX

We spring clean our homes pre -Diwali and our bodies typically need the spring cleaning post-Diwali, thanks to the relentless onslaught of festival food that’s mostly sweet, fried or both. It is common to feel guilty for having overeaten and then feel bogged down and bloated post the festive season.

Cleansing your body with a detox diet helps give your body the time to recover from poor dietary choices and lack of exercise during the festive season.

It also gives your energy levels a shot in the arm.

Here’s how to go about it:

• Increase your water intake: Keep sipping water (Ayurveda recommends lukewarm water) throughout the day, consuming up to 2 liters. Don’t gulp down water hastily as you may swallow air, which, in turn, causes bloating. Water helps the body to metabolize toxins better and flush them out. Start the day by sipping a tall glass of lukewarm water with a few drops of lemon juice in it.

• Drink green tea: After water, the next best drink that will help you detox is green tea. It is rich in antioxidants catechins.

• Choose natural and unrefined foods: Wholegrain, organic, all-natural are your keywords here. This means no sugar, no refined flour, no store-bought baked goods and surely no fizzy drinks. Avoid readymade masalas and all other packaged foods during this period. 

        Fruits and vegetables provide a range of nutrients and fibre that help with the detoxification process

• Add natural flavors: Make your meals more flavor by using ginger, garlic, citrus zest, cloves, cinnamon, chillies, black pepper and so on. These spices boost flavour of the food in a healthy way. Most Indian spices like turmeric, ginger, black pepper are known for their antioxidant and immunity-building properties.

• Fill up on fibre: For any meal, choose ingredients with high-fibre content. Fibre is the best natural detoxifying agent, sweeping down all the collected debris in the intestines. Two teaspoons of isabgol (psyllium husk) with a tall glass of water half an hour before breakfast helps in regularizing bowel movement.

        Choose whole-wheat bread over white one. Play with interesting grains like cracked wheat, red unpolished rice, and various millets for creating variety in your meals.

• Chew: Chewing the food helps it mix well with the saliva, making it alkaline, which is the body’s natural pH. Not chewing your food properly also means that it stays longer in your gut, fermenting in your intestine and causing indigestion and bloating.

What your menu should look like:

Breakfast:

Porridge made using any wholegrain with milk or soya milk and sweetened with a pinch of cinnamon, or fruits; yogurt with sugar-free all-natural granola, sprinkling of nuts/sunflower or pumpkin seeds and honey; boiled egg with a sprinkling of black pepper and wholegrain toast; or sugar-free ragi (finger millet) flakes and milk.

Lunch and dinner:

Mixed vegetable curry with brown rice; steamed fish or chicken with salad or whole grains; millets pulao with cucumber-onion-tomato raita; fresh greens salad in lemon-basil-olive oil dressing with wholegrain bread (see below for salad recipes); or idlis and mixed vegetable sambhar.

Snacks:

Few pieces of fruit, vegetable sticks with yogurt dip, sprouts-fruit chaat, raw seeds or nuts.

Also, going on only-fruits or -juices diet is not recommended as it leads to loss of muscle. Make sure you eat a balanced diet rich in fruits and vegetables, but also include lean protein like fish, sprouts and tofu.

Choose good fats like cold-pressed coconut and olive oil from nuts and seeds, avocados, etc. ■ ■ ■ ■ ■ ■ ■ ■ ■ ■