W ellness
13-19 June 2014
Health & Vitality... Naturally! { Jaspal Bajwa }
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s extreme heat or extreme cold more difficult on the body? Depending on the context, both can prove daunting. At such times is there a simple way to keep the body, mind and spirit together? Proper hydration of the body can not only quench our thirst, but also provide a vitality boost – making us feel refreshed and energetic, under a glowing skin. Our body depends on water for survival. Every cell in the body needs water, to function. When the delicate balance of electrolytes - such as potassium and sodium - is upset, all bodily functions can be impaired, because of the disruption of important messaging between cells. Water, which is two thirds of our body, is critical for transporting nutrients, sending electric signals and providing lubrication, while also helping excrete waste and toxins. Dehydration risks in hot climates are well known. Less common is the knowledge that extreme cold weather dries the skin and lays us open to fatigue, colds and flu. It takes as little as a 2% decrease in body water to impact our sports’ performance. A 3-4% decrease can increase the heart rate, BP and body temperature. Serious complications such as kidney
Cooling Herbal Teas Tip of the Week
failure and loss of consciousness, coma and death can follow in extreme cases of dehydration. Particular care should be taken by the vulnerable segments – those who live in weather extremes (both hold and cold) or at high altitudes (8000 feet +). Other ‘at-risk’ populations are women, children, the obese and those undergoing severe medical treatments like chemotherapy. Although water can be found in fruits and vegetables such as watermelon, tomatoes and lettuce, by far the best hydration option is clean (ideally spring) water. This is followed closely by alkalising beverages like Herbal Teas -
also called ‘Tisanes’ (Greek for barley water). Milk and yoghurt drinks (like lassi, kefir) and unsweetened fruit or vegetable juices are good too. Up to a point even coffee, tea and soda count towards adequate water intake – however, these are often laced with dollops of sugars. Replacing caffeinated beverages, sodas or sweetened juices with nourishing herbal infusions or tisanes can unleash a powerhouse of nourishment and energy. By choosing these alkalising beverages, we are tilting the balance towards healthful nourishment without consuming extra calories - and at a very modest cost.
Fermented Fundas { Alka Gurha }
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n our daily life we use several fermented foods and beverages - like cheese, pickles, wine and beer. Fermentation is also employed in the leavening of bread and in preservation techniques. Simply put, fermentation is the conversion of carbohydrates to alcohols and organic acids using micro-organisms such as yeasts or bacteria. The science of fermentation is also known as Zymology. Various cultures have been eating fermented foods for decades - like Sauerkraut in Germany or Kimichi in Korea. Evidence indicates that early civilisations were fermenting beverages (making wine and beer) almost 7,000 years ago - in Babylon around 5000 BC, in ancient Egypt circa 3150 BC and in Sudan circa 1500 BC. There is also evidence of leavened bread in
ancient Egypt around 1500 BC. Most fermented foods are easily digestible. Natural fermentation of foods is said to preserve the nutrients in food and help break the food down to a more digestible form; fermentation pre-digests the foods, making
the nutrients more available. The fermentation process increases certain nutrients, like the Vitamin C content. When we eat fermented foods like yoghurt or drink fermented drinks like wine, we introduce beneficial bacteria into
Start and end the day with a glass of water. Keeping a reusable non-plastic water bottle handy can be a smart way to imbibe the required 8-10 glasses in a day. A zesty option is to add a slice of lemon or lime. Another option is to brew Herbal Tea at home and carry it, iced, in a thermos. A flavourful, crisp and aromatic herbal infusion can help keep us perked up through the day. A little Stevia leaf can be added for a touch of sweetness. Herbal infusions or decoctions can easily be preserved as syrups for a year, by adding an equal quantity of honey or unrefined sugar and then gently heating - while stirring - to thicken the syrup. They can be stored in a cool dark place, in small glass jars. Nature’s Wonder Food(s) of the Week: Cooling Herbal Teas, Tisanes & Infusions Just as celery, watermelons and cucumbers have cooling properties, certain refrigerant our digestive system. This, along with the probiotics created during the fermentation process, improves digestion. Probiotics are said to improve bowel health, aid digestion and improve immunity. Having the proper balance of gut bacteria and enough digestive enzymes also helps in absorbing more nutrients from our food. Fermentation also helps in the preservation of certain food products. Have you noticed that homemade salsa lasts a few days in the refrigerator, but that fermented salsa lasts much longer? The same goes for pickles and other garden foods like olives. Since milk is extremely perishable, many methods have been developed to preserve it. The earliest and the most common was fermentation. Milk can be fermented by inoculating fresh milk with the appropriate bacteria and keeping it at a temperature that favors bacterial growth. As the bacteria grow, they convert milk sugar (lactose) to lactic acid. The lowered pH caused by lactic acid preserves the milk by preventing
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herbs too can help us remain cool as also help balance the ‘yin’ and ‘yang’ energies of our bodies. In addition to being delightfully nourishing and tasty, these beverages are also naturally alkalising for the body. Several herbs like Lemongrass, Peppermint, Chrysanthemum, Lemon Balm, Lavender, Spearmint, Chamomile, Rose petals, Basil, Ginger and Hibiscus flowers are particularly high on the ‘cooling index’. In addition, there are several other interesting Herbal Teas – including Stinging Nettle for energy, Red Clover blossoms to prevent cancer, Comfrey leaves for aiding memory, Linden blossoms to counter inflammation and Raspberry leaves for uterine health. Any of these herbs can be enjoyed separately or combined in an endless array of creative mixes. Adding in some Green Tea can always be an interesting way to spike up the catechin (antioxidant) content. Some examples of interesting summer blends are: Green Apple, Peppermint Lemon Basil, Lemon rind, Basil with a hint of Stevia leaf Lavender, Rose petals, Borage blossoms with a touch of Rosehips Lemongrass, Ginger, Hibiscus and Calendula Hibiscus and Chrysanthemum.u Registered Holistic Nutritionist (Canadian School of Natural Nutrition). For education purposes only; always the growth of pathogenic bacteria, which do not grow well in acid conditions. Techniques like ‘lacto-fermentation’ were discovered out of the necessity to preserve foods for long periods of time without the use of refrigeration or canning. According to microbiologists, lactic acid – a byproduct of fermentation - is a natural preservative that inhibits the growth of putrefying bacteria. Side Effects: When food ferments it produces certain byproducts like alcohol, carbonic acid and ammonia, which can be harmful. Moreover, fermented foods are usually processed and preserved over a period of weeks (or even months). The longer a food is held in storage, the lowe Try to purchase fermented foods (yoghurt, cultured buttermilk, fermented cottage cheese, kefir, sauerkraut) from stores that specialise in natural foods. Make sure to purchase products that are raw and unpasteurised, as the pasteurisation process kills the good bacteria.u