Beverages and food with added sugar usually provide empty calories. Added sugar refers to sugar that is added to food or drinks during manufacturing, cooking or at the table. Excess sugar consumption is linked to weight gain, heart disease, stroke, obesity, diabetes, high blood cholesterol, cancer and cavities. Excessive consumption of beverages and food high in added sugar can contribute considerably to energy intake. In addition, these items may displace other more nutritious food…
Dr Gita Mathai , a paediatrician and family practitioner, tells us what may be lurking in fruits and vegetables and how to minimise the risk. Green, red, yellow, purple... the vegetable and fruits section of your supermarket beckons with its shiny products promising health and wellbeing. But could you be taking in more than vitamins and micronutrients with your four to six servings of fruits and vegetables a day? Here’s what you could be eating as well: Pesticides Why is…
Dr Menka Gupta, Nutritional therapist (PG Dip Nutritional Therapy, MBBS) shares a couple of simple recipes. Broccoli Raita • 100gm of grated broccoli (steamed optional) • 500ml of whipped yoghurt (homemade or Greek) • 1 tsp of ground roasted cumin • Sea salt to taste Mix all the ingredients in a bowl and put it in the fridge. Take it out just before serving. Enjoy as a side dish. Stir-fried broccoli with chilli and garlic • 800g broccoli • 3 garlic cloves, sliced • 3…
Urdhwahastottansana opens up the chest, improves blood circulation around the thoracic area and the heart and is beneficial for respiratory disorders, hypertension and heart problems Meaning Urdhwa means upward, hasta is hands, uttana is stretching and asana is posture. Benefits of Urdhwahastottansana 1. This asana stretches both sides of the body, so it massages, loosens and exercises the sides of the ribcage and the waist 2. Opens up the chest 3. Improves blood circulation around the…
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Meaning Breath regulation (Pranayama) with the humming sound of the bee (Bhramara means bee, thus the sound created by the bee is bhramari). Benefits of Bhramari Pranayama 1. Bhramari is a stress-buster, helping in alleviating stress, anxiety, insomnia, depression, high blood pressure, anger etc. The practice is helpful in tackling all psychosomatic disorders. 2. One immediately experiences tranquillity and peace of mind after performing this Pranayama. 3. It relieves cerebral tension and has a…
Juliana Lim has had Type II diabetes for 27 years. Here, she shares her diabetes and cholesterol friendly secrets and her little treats. She is a committee member of Diabetic Society of Singapore and represents the Diabetic Support Group. Food - Try to include the following in your daily diet: 1. Small black fungus -These are easily available in supermarkets and can definitely help to manage your blood sugar. 2. Ladies fingers (Okra) - Try to get the fresher ones.…
Just as too much salt leads to health problems, so does too little. How much is just right? Hear it from Dr Gita Mathai, paediatrician and family practitioner. Salt was a precious commodity in historical times. The word “salary” is derived from “salt” and Roman soldiers were paid partly in salt. Valuable employees were described as “the salt of the earth” and dispensable ones as “salt that had lost its flavour.” Somewhere between the Roman era and the 21st century…
All you need to know about artificial sweeteners and sugar-free treats. By Dr Gita Mathai, a paediatrician and family practitioner. Food is enjoyed if it looks, smells and tastes good. It needs to provide an appetising blend of salt, sugar, bitters, sourness and spice. The first three in excess are “injurious to health”, and, of these, sugar is considered the greatest villain of all. It is purported to be singlehandedly responsible for the global epidemic of…
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Meaning Greeva is neck and Sanchalana means movement Benefits of Greeva Sanchalana 1. Strengthens the muscles of the neck and the shoulders 2. Releases tension, heaviness and stiffness in the head, neck and shoulder region especially after lengthy desk-work 3. Stimulates and provides relief to nerves of different organs (especially all sensory organs) that pass through the neck. 4. When the movement is performed slowly and rhythmically with slow and deep breathing, it calms the mind and is…
