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By nutritionist Kohila Govindaraju What are Chia Seeds ? They are a member of the mint family Why love them? • Chia seeds improve insulin sensitivity and glucose tolerance. The soluble fibre in the seeds helps to stabilise blood glucose levels. When soaked in liquid, they develop a gelatinous texture. This gel formation phenomenon creates the barrier between carbohydrates and digestive enzymes that ultimately slow down the conversion of carbohydrates into simple sugar.…

This touching and poignant documentary – “Portraits of Care” –  looks at the lives of four amazing Caregivers and gives a rare glimpse into the realities of long-term care in India. A husband as caregiver, a wife as caregiver, daughters as caregivers The caregivers share the issues with home care agencies, dealing with absent and interfering relatives, caregiver stress and the financial challenges How to take time out for yourself, how to deal with your anger and frustration…

Here is a healthier, vegetarian version of the classic sizzler recipe. This is an interesting way to incorporate tofu, which is such a heart-friendly food. This recipe is also rich in antioxidants, calcium, magnesium and protein and has a low glycaemic index. Hence, recommended for diabetics too. Baiye tofu is dried bean curd, structured in the form of sheets. It's easily available.  But if you cannot get it, regular tofu will also do. You can play around with the ingredients and toss in…

Your size is not a matter of perception but a mathematical fact that you can calculate, says Dr Gita Mathai. What are the commonly used parameters? The BMI (Body Mass Index) is easily measured. It is weight (in kg) divided by height (in meters) squared. BMI Weight Status Below 18.5 Underweight 18.5 – 23.9 Normal 24.0 – 29.9 Overweight 30.0 and Above Obese BMI has some limitations. If it is calculated for adults who are very muscular, or very thin, they may fall erroneously into…

- By nutritionist Kohila Govindaraju Breakfast Fried beehoon (plain) with bean sprouts, stir-fried vegetables (cabbage/string beans/French beans/ okra) - 2 servings  Tip: One serving is 3⁄4 of a coffee mug (glass mug/cup served at hawker coffee stall)  Or  Wholegrain sandwich with egg, lettuce, tomato and cheese or light mayonnaise Kopi O or Teh O Mid-morning snack Have any one of the following: An apple or banana or bowl of chopped carrots or celery or jicama (…

Meaning Vriksha is tree, asana is posture. Thus this aasana reflects the shape of a tree Benefits of Vrikshasana 1. Helps increase physical balance and coordination. 2. This asana balances the nervous system and develops control of the body. 3. Improves focus and concentration. 4. Makes legs supple and strengthens muscles of the leg, foot and ankle. 5. Vrikshasana is a synchronised effort of body and mind. 6. It is similar to the natural posture of a tree which helps to make the mind tranquil.…

Who needs to drink milk, how much and what kind? Paediatrician and family practitioner Dr Gita Mathai has all the facts. There’s nothing like mother’s milk Newborns, infants and children definitely require milk until the age of one. Mother’s breast milk is the ideal food for newborns as it is easily digestible, free from bacteria and available on demand at the right temperature.  Despite our evolution and our technological leaps, no scientist has been able to perfectly replicate human milk…

Inflammation has been linked to a slew of diseases – from allergies to cancer, heart trouble, bowel problems and diabetes. What is it and how can we protect ourselves. - By paediatrician and family practitioner Dr Gita Mathai. What is inflammation? The word is derived from the Latin “inflammo” meaning ignite or set alight. It conjures up visions of fire, and it is the body’s response to an injury, like a broken bone, a scrape in the skin or an infection by an organism (…

A new study has found out why working up a sweat is so relaxing and mood-boosting. Exercise actually detoxes harmful chemicals from the body and can alleviate depression. Researchers at the Karolinska Institute in Sweden have discovered that physical activity purges the blood of a substance which accumulates during stress and can be harmful to the brain. Previous studies have suggested that people feel more positive after exercise because it releases a rush of endorphins. But it now…

What kind of end-of-life care do you want? Don’t leave the burden of such decisions on your loved ones. Make a living will, which will speak for you when you are unable to, says lawyer Lyn Boxall. About two years ago, I answered a phone call from my sister. She lives in my home town, Adelaide in South Australia, and I’ve lived in Singapore for many years. “Mum was found unconscious on the floor of her bathroom this morning and now nothing she’s saying is making any…