Thursday 25 February 2016

[www.keralites.net] 8 Ways Coconut Water is Good for You

 

8 Ways Coconut Water is Good for You

If there's one fruit that can bear water better than all the rest, it's the coconut. Not only could this fruit save your life when stranded on an island (though, you'll likely never come to that), it could wonderfully sustain your body with some essential nutrients as well. The liquid found beneath its thick shell is pure, potable water we can easily get our hands on from most supermarkets today. It's tastier than regular water, and it comes with these amazing health benefits too:

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1. Supports weight-Loss

Despite being tasty, coconut water is extremely low in fat, meaning that you can consume as much of it as you want, guilt-free. It will also make you feel fuller than the water you normally drink, because of its rich mineral content.

 

2. Improves your skin's health

Coconut water is one of the best things you could ever give to your skin, especially if you have acne or other blemishes. In fact, we comeacross various skin care products that contain extracts of coconut, and now we see why. To clear up and tone your skin, simply apply some coconut water. It can even show improvements in the skin if ingested orally, as it moisturizes it from within and eliminates excessive oils.

1. Supports weight-Loss

Despite being tasty, coconut water is extremely low in fat, meaning that you can consume as much of it as you want, guilt-free. It will also make you feel fuller than the water you normally drink, because of its rich mineral content.

 

2. Improves your skin's health

 

Coconut water is one of the best things you could ever give to your skin, especially if you have acne or other blemishes. In fact, we comeacross various skin care products that contain extracts of coconut, and now we see why. To clear up and tone your skin, simply apply some coconut water. It can even show improvements in the skin if ingested orally, as it moisturizes it from within and eliminates excessive oils.

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5. Promotes hydration

Not even sports and energy drinks are quite as good as coconut water in this regard. Compared to these popular drinks, coconut water contains double the amount of potassium (294 mg) and five times less the amount of sugar (5 mg natural sugar), per glass. Sodium count is only 25 mg, which is lower compared to the 41 mg found in sports drinks.

 

6. Controls blood pressure

Electrolytes in food may trigger high blood pressure if found in disproportionate amounts. Coconut water contains a balanced amount of these, making it a perfect natural controller of the body's blood pressure. A good way to reap this great benefit is to drink from this water every morning.

 

7. A rich source of nutrients

The most nutrient-rich water has got to be coconut water. The aforementioned electrolytes present in this water include calcium, magnesium, phosphorus, potassium and sodium - all of which are essential to the human body. It is also suitable for people with varying medical conditions.

 

8. Compatible with human blood

Its incomparable taste and superb health benefits aren't the only reasons why coconut water is so widely sought after. This amazing natural beverage can be used in emergencies, as a fast way of re-hydration. It is also commonly used in poorer, third-world countries as an exceptional life-saver.

 

What's the recommended healthy dosage?

According to experts from the Mayo Clinic, it is recommended that consuming large amounts of coconut water should be accompanied by an active lifestyle, since each eight-ounce serving contains 45 to 60 calories. While it's good to take this advice, there's no strict rule about its consumption.

Coconut water can be enjoyed as a stand-alone beverage or evencombined with other liquid products. If you're extracting it from fresh coconuts, be sure to go for the ones that are young and green, rather than the mature ones with a hard brown shell. The more mature a coconut is, the less the supply of coconut water substance it will have. To test this, you can simply shake the fruit to find out how much liquid it contains.


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[www.keralites.net] FOODS TO EAT IF YOU ARE DABETIC

 

FOODS TO EAT IF YOU ARE DIABETIC

If you're a diabetic, chances are, you already know a lot about the lifestyle you're supposed to follow- exercise, addiction control and food. To help you out, we've put down a list of some good foods you could choose for yourself if you have diabetes.

Apples-Recent studies have revealed that just a single apple a day could cut down the levels of harmful cholesterol in blood by a whopping 40 percent, and give the body a good dose of antioxidants,

Asparagus-With just 20 calories and a good amount of dietary fiber per serving, asparagus makes for a wonderful food choice for those with diabetes. Asparagus also contains many antioxidants, and its consumption is thought to reduce the risk of diabetes, heart disease and cancer, and also slow down the effects of ageing.


Avocadoes-Avocadoes have earned their reputation of being heart healthy, but not many people know that they are also wonderful for diabetics. It has been found that regular consumption of avocadoes could reduce the risk of type 2 diabetes by 25 percent.

Beans-When it comes to diabetes, beans are nothing less than super-foods. They are high in fiber, and just a cup serving a day is known to help control blood sugar levels. What's more, consuming them every day can reduce the risk of stroke by 7 percent.

Blueberries-Blueberries, among other berries, are best known for their flavonoid content. Their high fiber content make them one of the best when it comes to following a diet for diabetes. Consuming berries is thought to keep blood sugar levels from spiking up.

Broccoli-Broccoli is another great super-food to add to your diet if you're a diabetic. It is rich in an antioxidant beta carotene, and is known to promote healthy vision, keep the teeth and bones strong, and also promote skin health. It is also believed that broccoli can reduce cell damage occurring due to high blood sugar.

Carrots-Carrots are rich in fiber and important vitamins that boost immunity. Consumption of carrots is also thought to prevent the development of certain cancers, and when it comes to diabetes, raw carrots may also lower the risk of development of type 2 diabetes even in those who have a genetic predisposition to the disease.

Pears: Rich in potassium and loaded with fibre, a pear is also low in carbohydrates! Add them in your fruit bowl or mix it up with spinach to get an instant fix for your hunger pangs.

Despite the fact that fruits and vegetables are good for you, there's no denying the fact that some of them contain sugar and carbohydrates, albeit in small amounts. So KEEP YOUR PORTIONS SMALL and do check with your nutritionist before any major diet changes.

Cabbage: Cabbage has a low glycaemic index of 10 which is very diabetes friendly. It is also a rich source of vitamin C and K. However, keep an eye on the fat content if you are including cabbage in your diet.

Berries: Tempting red strawberries or indigo coloured blueberries or just any berries for that matter. Experts advice that these little colourful fruits are rich in antioxidants, vitamins and fibre and are low-carb! So top off your breakfast with some strawberries or just toss them in your mouth. It adds a pop of colour and a dollop of health!

Oranges: Despite the fact that an orange contains sugar, it also contains other compounds that help control blood glucose, which makes it good for a diabetes patient. The soluble fibre present in an orange thickens as it's being digested. This in turn slows down the sugar absorption, offering better control of your blood sugar.

Spinach: Is there nothing this superfood can't do? Research shows that green, leafy and fresh spinach is extremely low in calories and carbohydrates, which is especially good news if you are a diabetic. In fact, spinach is one of the rare things that a diabetic can eat almost freely!

Okra (Lady's finger): This vegetable is a sure shot hit with kids and diabetics! Like brinjals and oranges, the presence of soluble fibre in okra makes this humble vegetable one of the best things to eat if you are diabetic.
Brinjal: Non-starchy, low carbohydrate and soluble fibre, could a vegetable be more perfect for diabetes? Load up on this easily available vegetable and enjoy the goodness that it offers!

Cherries: If you have a sweet tooth, don't worry! Sweet cherries are good for you! The sugar in them is natural. To add to that, they have a low calorie count and a minimal carbohydrate level! But make sure you check the labels before you pick up a can of cherries as many of them are loaded with artificial sweeteners!

Drink water-Water tends to mobilize the high sugar content in blood and thereby helps in preventing aggravation. Drinking 2.5 litres of water, on a daily basis, will not only regulate physical functions but will also lower chances of cardiovascular and diabetic ailments.

Green Tea-Green tea is nothing less than a miracle cure for ailments. Consuming a cup of unsweetened green tea regularly will rid the body of free radicals and let the antioxidants, contained within, normalize the blood sugar levels. This will aid in reducing diabetes and help keep the chances at bay.

Vinegar-Vinegar is an excellent dietary compound responsible for diluting concentrated sugar-levels in the blood. Studies have shown that two spoonfuls of vinegar before a meal can reduce the glucose influx.

Fresh Fruits-Natural fruit sugars are the best options, as dietary supplements, since they provide all the necessary vitamins and minerals required. Studies have shown that an adequate intake of Vitamin A and C maintains blood and bone health. Include fresh citrus fruits like oranges, apples, pineapples, grapes and lemons in your diet. CONSUME BANANAS IN MODERATION, since their sugar structure is more complex than that of citrus fruits

Soy-Soy proteins are one of the miracle cures for reducing diabetes among crucial patients. The isoflavones contained in them reduce the sugar content in blood and keep the body nourished, while accumulating much fewer calories, when compared to other foods.


Fresh Vegetables-Fresh vegetables are rich sources of iron, zinc, potassium, calcium and other essential nutrients. These nutrients restore the balance and aid in overall cardiovascular and nervous health. This prompts the body to assimilate proteins and produce insulin in an optimum level.

Cinnamon Powder-Powdered cinnamon, apart from spicing up your foods, has the ability to lower blood sugar levels, as well. Take a pinch of cinnamon with warm water every day and kiss diabetes goodbye.

Sleep Well-A good night's sleep is as essential for proper health, as food or exercise. Studies have shown that adults sleeping for 7-8 hours every night have experienced lesser chances of contracting diabetes in the long run, than those who sleep for fewer hours. The science behind it claims that sleep calms the brain and facilitates the normal hormone secretion. Lack of sleep upsets the normal hormonal balance.

Small, Frequent Meals-High metabolic rates are highly conducive in maintaining blood-sugar levels and nothing keeps metabolism more fired up than consuming small portions, frequently. Studies have shown that frequent meals result in greater absorption of nutrients and lesser deposition of fat. Without fat deposition, the insulin secretion is normalized.

Using Methi Seeds: Fenugreek or Methi seeds are considered the most effective of natural cures that can help alleviate typical symptoms of diabetes. Methi seeds should be soaked in water overnight. The water concentrated with the seeds' juices should be consumed early in the morning on an empty stomach.

For making this natural concoction stronger, you can crush the seeds and sieve them through a cloth or filter paper.


Using Natural Juices: Some juices have been found to be effective in controlling high sugar levels that can prove fatal for diabetics.

These are juices of fruits and vegetables that are further enriched with antioxidants and many rare micronutrients. The most recommended variety here is the Bitter Gourd or Karela juice.

Other options include grape juice or the juice-like extract made from boiling mango leaves in water

Aloe Gel Remedy: An effective, natural concoction for diabetes can be prepared by adding a few teaspoons of ground Bay Leaf (Tejpatra) with one teaspoon of turmeric. This mixture should be mixed with an equal amount of aloe vera gel and consumed daily, before lunch and dinner.

Using Chapattis to Your Advantage: Another useful way of managing diabetes is increasing the daily intake of fiber in the natural form. This includes increasing the fiber content in chappatis that tend to be eaten with regularity in Indian homes. The refined flour should be mixed with a combination of flours procured from different cereals, particularly those high in soluble fiber. This includes flours of barley and lentils like Chana Dal and soya bean.

Using Jarul or Banaba: Diabetics can use Banaba or Jarul plant extract. Banaba is among the lesser known of herbal plants in India. Along with India, it is grown in only a handful of other nations. The herbal powder of Banaba extract can be used to make herbal tea. This plant contains high concentrations of contains Corosolic acid—the most potent of biochemical compounds that stimulate faster glucose metabolism and help to regulate blood sugar and insulin levels that is very useful for combating diabetes

Jamun: Jamun is one of the rarest plants where nearly each part, the leaves, berry and seeds are known to help in controlling blood sugar levels.

Neem leaves are useful in a similar manner. Instead of using only Neem leaves, you can also add leaves of Tulsi and Bel Patra. All these leaves can be boiled together for increasing the potency of the filtered extract.

Amla or the Indian goose Berry is similarly effective in managing sugar levels.

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M. D. Hegde
MANGALORE
Think Good Do Good
www.snegidhi.com
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number 90355 30833
https://www.facebook.com/groups/hegdemd


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[www.keralites.net] SLEEP & IMPORTANCE

 

SLEEP IMPORTANCE


Worth reading... It will help every one of you

Ranjan Das, CEO and MD of SAP Indian subcontinent Died after a massive cardiac arrest in Mumbai on Wednesday. One of the youngest CEOs, he was 42.

What killed Ranjan Das and Lessons for Corporate India A month ago, many of us heard about the sad demise of Ranjan Das From Bandra, Mumbai. He was very active in sports, was a fitness freak And a marathon runner. It was common to see him run on Bandra's Carter Road . Just after Diwali, on 21st Oct, he returned home from his Gym after a workout, collapsed with a massive heart attack and died.

It was certainly a wake-up call for corporate India . However, it was Even more disastrous for runners amongst us. Since Ranjan was an Avid marathoner ( in Feb 09, he ran Chennai Marathon at the same 
Time some of us were running Pondicherry Marathon 180 Km away), The question came as to why an exceptionally active, athletic person Succumb to heart attack at 42 years of age.

Was it the stress?
A couple of you called me asking about the reasons. While Ranjan Had mentioned that he faced a lot of stress, that is a common element In most of our lives. We used to think that by being fit, one can 
Conquer the bad effects of stress. So I doubted if the cause was stress.

The Real Reason
However, everyone missed out a small line in the reports that Ranjan Used to make do with 4-5 hours of sleep. This is an earlier interview of Ranjan on NDTV in the program 'Boss' D! Ay Out': Boss' Day Out: 
RanjanDas of SAP India.

The Evidence
Last week, I was working with a well-known cardiologist on the Subject of 'Heart Disease caused by Lack of Sleep'. ! While I cannot Share the video nor the slides because of confidentiality reasons, I 
Have distilled the key points below in the hope it will save some of our Lives.

Some Excerpts:
Short sleep duration (<5 or 5-6 hours ) increased risk for high BP By 350% to 500% compared to those who slept longer than 6 hours per Night. Paper published in 2009. As you know, high BP kills. Young People (25-49 years of age ) are twice as likely to get high BP if they Sleep less. Paper published in 2006.

Individuals who slept less than 5 hours a night had a 3-fold increased Risk of heart attacks. Paper published in 1999.

Complete and partial lack of sleep increased the blood concentrations Of High sensitivity C-Reactive Protein (hs-cRP), the strongest predictor Of heart attacks. Even after getting adequate sleep later, the levels Stayed high!

Just one night of sleep loss increases very toxic substances in body Such as Interleukin-6 (IL! -6), Tumour Necrosis Factor-Alpha (TNF-alpha) And C-reactive protein (cRP). They increase risks of many medical Conditions, including cancer, arthritis and heart disease. Paper Published in 2004.

Sleeping for <=5 hours per night leads to 39% increase in heart disease. 
Sleeping for <=6 hours per night leads to 18% increase in heart disease. 
Paper published in 2006.

Ideal Sleep
For lack of space, I cannot explain here the ideal sleep architecture. But In brief, sleep is composed of two stages:
REM (Rapid Eye Movement)
And non-REM. The former helps in mental consolidation while the latter Helps in physical repair and rebuilding. During the night, you alternate Between REM and non-REM stages 4-5 times.

The earlier part of sleep is mostly non-REM. During that period, your Pituitary gland releases growth hormones that repair your body. The Latter part of sleep is more and more REM type.

For you to be mentally alert during the day, the latter part of sleep is More important. No wonder when you wake up with an alarm clock after 5-6 hours of sleep, you are mentally irritable throughout the day (lack Of REM sleep). And if you have slept for less than 5 hours, your body Is in a complete physical mess (lack of non-REM sleep), you are tired Throughout the day, moving like a zombie and your immunity is way Down (I've been there, done that).

Finally, as long-distance runners, you need an hour of extra sleep to Repair the running related damage.

In conclusion:
Barring stress control, Ranjan Das did everything right: eating proper Food, exercising (Marathoning!), maintaining proper weight. But he Missed getting proper and adequate sleep, minimum 7 hours. In my opinion, that killed him.

If you are not getting enough sleep (7 hours), you are playing with fire, even if you have low stress.

I always took pride in my ability to work 50 hours at a stretch whenever the situation warranted. But I was so spooked after seeing the scientific evidence last week that since Saturday night, I ensure I do not even set the alarm clock under 7 hours. Now, that is a nice excuse to get some more sleep.

Unfortunately, Ranjan Das is not alone when it comes to missing sleep. Many of us are doing exactly the same, perhaps out of ignorance.

Please SHARE this mail/article to as many of your colleagues/friends NEAR N DEAR LOVED ONES especially those who might be short-changing their sleep.
If we can save even one young life because of this email, I would be the happiest person on earth.

For your greatest moment that is yet to come.
Everything that has happened in your life is preparing you...
------------------------------------------------------------------------

 

M.d. Hegde's photo.

Dr. Jatin Soni

M. D. Hegde
MANGALORE
Think Good Do Good
www.snegidhi.com
whatsapp
number 90355 30833
https://www.facebook.com/groups/hegdemd


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[www.keralites.net] MOTHER'S LOVE

 
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