Happy Valentine's Day 2017! While we may call February the season of love, it is also a month dedicated to matters of the heart i.e it is Heart Month. Health organisations across the globe have come together to spread awareness about heart diseases and how our current lifestyle habits are triggering many dangerous heart diseases. The heart is a vital organ which is responsible for keeping the body functioning by pumping blood, which carries oxygen and removes waste materials, within the body. If the heart stops pumping then our body stops living. It is therefore of utmost importance to take care of the heart and keep it healthy. Now the lifestyles we lead today, with unhealthy eating habits and sedentary way of life, we are making ourselves more and more susceptible to clogging of the arteries, which eventually leads to heart attack. So it is time we started paying more attention to what is good and what we must absolutely avoid.The first step is to make a few lifestyle changes, which can put you back on the right track to preventing heart ailments. According to a recent study done by University of Maryland in the US, just 30 minutes of running on a treadmill can reshape your damaged heart tissue! So you see it's all about making lifestyle changes. Here are 10 expert tips that can help you get started -

1. Include Omega-3 Fatty Acids

Omega-3 fatty acids are good fats that are advised by health experts to be included in one's daily diet. According to a study done by Stanford University, where they pooled in data from various researches that had measured blood or tissue levels of omega-3 fatty acids, they found that blood levels of seafood and plant-basedomega-3 fatty acids are moderately associated with a lower risk of dying from heart attacks. They stated that eating omega-3 food sources such as salmon, trout, walnuts and flaxseed oil may significantly cut the incidence of developing a heart disease.

2. Eat Fruits Like Cranberries and Blueberries

It's not without reason that health experts advise us to include fruits and veggies in our regular diet. They come loaded with essential minerals, vitamins and antioxidants that are great for our well-being. Take cranberries for instance. According to a study done by Boston University, cranberries could protect the gut microbiota and provide antioxidant and anti-inflammatory functions that benefit the cardiovascular system, metabolism and immune function. Blueberries are an excellent source of antioxidants called anthocyanin which cuts down cholesterol levels.

3. Eat Less Salt and Cut Down Junk Food

As much as we love our regional Indian salty snacks, too much of it can cause harm to our health. A recent study conducted by an Australian firm has revealed that Indians love salt a little too much. The study suggests that an average Indian consumes about 119% more salt than the WHO recommendation. Doctors have always recommended to consume less salt because excess of it cause spike up blood pressure levels, leading to heart issues. So you need to cut down on junk and processed food because they contain high amounts of salt.

4. Dark Chocolates Could Be Good

Good news for dark chocolate lovers! Eating a little bit of dark chocolate daily can actually be good for your heart. Scientists have found that consuming flavanol-rich cocoa products such as dark chocolates may benefit cardiovascular health. They also saw significant declines in blood glucose and insulin, as well as another indicator of insulin resistance called HOMA-IR. But remember, it doesn't apply to white chocolates and chocolate candies which come loaded with sugar.

5. Sip Healthy Beverages

Most often we don't pay heed to our eating habits. While we love that cup of sugar loaded masala chai early in the morning, it may not be the best thing for your health. Scientists say that green tea and coffee, if made a regular part of the diet, could benefit the heart by reducing risks of stroke. Green tea is a great source of antioxidants and it prevents blood clotting, whereas just two mugs of coffee can cut the odds of cardiac trouble.

6. Include Whole Grains

According to Dr. Rupali Datta, Consultant Nutritionist, "Whole grains are excellent sources of fiber and other nutrients that provide protection to the heart. Have at least three servings of whole grains in a day. Include whole-grain atta and multi-grain breakfast cereals which provide at least 3-5 gm fiber/serving. Be adventurous, substitute refined cereals with these healthy whole grains: barley, oats, quinoa and buckwheat."

7. Include Unsaturated Fats

These are the good guys and they include food sources like nuts, salmon, tofu, soy, olive oil, etc. What you must avoid are transfats, which is commonly available in junk food; and reduce saturated fats like red meat, butter, etc. These are known to increase bad cholesterol in the body, which leads to heart issues.

8. Vitamin C to the Rescue

According to Dr. Gargi Sharma, Weight Management expert, "include Vitamin C rich foods like oranges, lemons, and amla in your diet. It is a proven fact that Vitamin C helps in lowering the risk of heart diseases because of its antioxidant properties."

9. Exercise and ExercisePhysical activity is a compulsion to maintain a healthy heart. Regular exercise helps in blood circulation and flushing out toxins from the body. According to a Swedish study, moderate amount of physical activity, particularly walking and bicycling for 20 minutes daily, can significantly lower the risk of heart failure. So if you don't have time for your cardio exercises, Zumba, Pilates, etc. just go out for a brisk walk.

10. Give Up Smoking

Cigarette smokers have a higher risk of developing cardiovascular disease. If you smoke, quitting is the best thing you can do for your health. The health hazards of nicotine are enormous, leading to various diseases.

With more and more people adopting yoga as a way of life, the ancient Indian practice of physical exercise is gaining popularity across the globe. It not only works to stretch your muscles, but also boosts mental health as well as the functions of the heart, stomach and other internal organs. According to a study conducted by Harvard experts, yoga can be as effective as cycling or brisk walking in reducing the risk of a heart attack or stroke. It has been found to be beneficial in managing and improving the risk factors associated with cardiovascular disease and can be a 'potentially effective therapy' for cardiovascular health.Heart disease is a growing health concern, with many Indians suffering heart attack or stroke. Blame it on lifestyle habits and lack of physical activities, but preventive measures must be taken well ahead of time. There has been enough evidence to prove that exercise in any form is great to boost your physical and mental health and especially heart health. And for those of you who hate hitting the gym, yoga could be the best way to start.

Here are some yoga asanas that are said to boost heart health -

1. Trikonasana

Trikonasana, as the name suggests, is a triangle-shaped asana, which helps in stretching the spine, stimulating spinal nerves and blood circulation.

How to do: Stand straight with your legs wide apart. Extend your arms at the shoulder level. Inhale and raise your right arm by the side of your head. Make sure that both your arms are parallel to each other and your legs are stretched straight. Now, while exhaling gently slide your upper body to the left and tilt it down. Your arm will also move simultaneously. As your left hand comes down you can keep it on the ankle, over the shin, on your knee or simply rest it on the floor. Your chest and tummy should be facing the front.

Gently stretch your left palm away from the body and press with the back of your hand into the shin or ankle. The weight should be on both the legs and you are just pressing your hands against the inside of the leg to maintain balance. Repeat it using the other arm. You can practice this pose for 2-6 long breaths.

2. Dhanurasana

Dhanurasana, also known as the bow pose, is a yoga exercise which is credited to expanding the chest, improving blood circulation and relieving stress and anxiety. According to an article about Dhanurasana on Yoga International website, it states, "Resembling an archer's bow, this posture encourages a powerful stretch along the front of the body and a deep opening at the heart center, helping you cultivate an attitude of fearlessness and grace."

How to do: Lie down on your stomach with your feet slightly apart. Slowly, fold your knees up and hold your ankles with your hands. Breathe in and lift your chest off the ground and pull your legs up and stretch it out. You should feel the stretch on your arms and thighs. Hold the pose for 12-15 seconds. Slowly bring your chest and legs back to the ground, release your hold on the ankles, and relax with your hands on the side. Repeat for a few sets.

3. Bridge Pose or Setu Bandhasana

This yoga asana is known to increase blood flow to the chest region, thus boosting heart health. "It regulates the flow of blood and prana (energy) to the heart, the glands in the neck and the head, and releases tension," says a Delhi-based Yoga expert, Anju Kalhan of Vivafit Fitness Center.

Also known as the 'queen of herbs', holy basil or tulsi makes for the most sacred herb in India. It is widely used in culinary practices. For ages, it has been known for its medicinal uses in Ayurveda that makes it an effective remedy for several ailments. According to the book Healing Foods by DK Publishing, holy basil contains a range of natural antioxidants that can help protect the body tissues against free-radical damage. Tulsi in all forms- dried, fresh and powdered has several healing properties. Chewing on a few tulsi leaves regularly can be super beneficial for you, but did you know sipping on tulsi tea can be even better?Here are some reasons why you should definitely skip sipping on your regular tea and instead opt for tulsi tea-

1. Prevents Respiratory Disorders

Tulsi tea helps prevent certain respiratory illnesses ranging from cold and cough to bronchitis and asthma. It has immunomodulatory (helps to enhance immunity), antitussive (helps relieving cough) and expectorant (helps in expelling out the phlegm) properties that provide relief in the respiratory system. It has certain oils that help relieve congestion too.

2. Beats Stress

According to quite some studies, tulsi tea helps in maintaining normal levels of cortisol hormone in the body that is known as the stress hormone. It lowers the levels of cortisol, leaving you stress-free. In fact, it is known to subside various symptoms of depression, which may include anxiety.

3. Regulates Blood Sugar Levels

Move over the regular milk tea and opt for this one as it helps lower the blood sugar levels significantly. Daily intake of tulsi tea may also help facilitate metabolism of carbs and fats, further ensuring that the sugar in the blood is utilized for energy.

4. Maintains Dental and Oral health

The presence of anti-microbial properties in tulsi tea help combat against harmful bacteria and germs in the mouth. Acting as a mouth freshener, it may curb bad breath too.

5. May Prove To Be Great For Patients With Arthritis

According to the book Healing Foods, Eugenol, a constituent of the oil in the basil has an anti-inflammatory effect on joints and the digestive tract.

How to make the perfect tulsi tea (Tulsi tea recipe)?
Tulsi tea is simple to make; all you need to do is to take a cup of water in a pan and add 2-3 basil leaves in it and bring it a boil. Let the water absorb its colour and flavour. After about three minutes, strain the tea in a glass. You can drink this tea as it is or add a teaspoon of honey and a half teaspoon of lemon juice in it for extra flavour and benefits. In fact, you can also add cardamom and ginger while preparing the tea.

So, go ahead and make some amazing tulsi tea for yourself and ensure a healthy and fit self!

Losing weight is a gradual process; it needs perseverance and patience to follow a strict diet and exercise regime. While most take the tough yet effective route to weight loss, which include engaging in exercise and eating a balanced diet, some prefer taking the shortcut- that is by eating less or starving to cut down on calories. But is it really the right way to lose weight? What happens when you starve your body? What is the ideal way to lose weight? Let us know what the experts have to say.According to Delhi Based Nutritionist and Author Kavita Devgan, "Eating less or starvation is not the right way to lose weight. When you eat a very low calorie diet then the body adapts, and the metabolism dips after a while due to muscle loss. This makes weight loss impossible and also increases the chance of the gaining the lost weight back. Starvation also leads to leptin resistance. Lack of leptin hormone in the body leads to increased appetite, reduced motivation to exercise and low burning of calories, further leading to weight gain."

According to Dr. Zamurrud Patel, Consultant Dietician at Global Hospitals Mumbai, "Eating less is definitely not the best way to lose weight. We always recommend eating everything in moderation, which certainly doesn't mean starving yourself. Eating less may restrict you from getting the required vitamins and minerals leading to various problems in the body." Eating less can cause various health problems that may include fatigue, gout, constipation, diarrhoea, nausea, anaemia, loss of lean muscle mass, heart problems and other imbalances.

Eating less is just not the perfect way to lose weight!

Eating less may also cause your metabolic rate to drop drastically because your body attempts to conserve energy. This means, you will automatically burn lesser calories and if you do this long enough, your brain will assume there is a famine situation and will instruct your fat cells to start storing whatever calories you are taking in, which is exactly what you are trying to prevent in the first place.

Another reason to avoid eating less is to not feel grumpy and undergo various mood swings. Remember, food is fuel for the brain; it energises each cell in the body. Lack of food causes various deficiencies, causing health problems leading to unnecessary grumpiness. Moreover, your body is fatigued, which is also a cause of mood swings.

Eating less is definitely not the right way to lose weight, but to eat everything healthy in moderation is the key. If you wish to diet or eat less, make sure you eat frequently in small portions instead of starving yourself. It is best to consult your Dietitian or Nutritionist who can help you with a proper diet plan according to your body type. Lose weight the healthy way!

Cauliflower, or phool gobhi as we lovingly call it, is an immensely popular vegetable in north India. Gobhi ke paranthe and aloo gobhi ki sabzi are probably the most consumed item in a typical Punjabi home. Cauliflower's origin can be traced to Cyprus from where it moved to west Asia, and Europe. The British brought it to India about 150 years ago, thereafter, our farmers raised their own seeds, creating the Indian cauliflower. Four of the earliest varieties listed are the Early and Main Crop Patna and Early and Main Crop Banaras. Botanically speaking, cauliflower belongs to the species Brassica oleracea in the genus Brassica, which belongs to the family Brassicaceae. Other popular vegetables in this species include broccoli, Brussels sprouts, cabbage, collard greens, and kale, which are also referred as cole crops. The edible white flesh of cauliflower is referred to as "curd" and we normally eat both the stem and flower tissue.

Not All Is White: While white is the most popular and common coloured cauliflower, there is one in orange too, and its colour comes from beta carotene, which is a vitamin A precursor. Then, there is a green variety known as broccoflower. And, the very less popular purple coloured cauliflower is known to have anthocyanins, which are potent antioxidants also present in red cabbage and red wine.
Nutritionally 100 g of Cauliflower will provide:
96kj/100gms
2.15g protein
0.44g fat
2.03g carbohydrate
3.71g fibre, both soluble and insoluble fibre.
Vitamins B - thiamine, riboflavin, niacin and vitamin B6
47mg/100g vitamin C (mzkes it one of the richest sources in our food)
14 microgram/100g of vitamin K, which is 20% of our daily requirement
45.95 microgram/100 g of folates

Health Benefits: Broccoli is generally touted as one of the healthiest vegetables, whereas cauliflower has never got that position. Surprisingly, white cauliflower's nutritional value is quite high. Its health quotient is as good as its fellow green cruciferous vegetables. Some of the benefits it brings to our table are:

1. Reduces The Risk Of Cancer: As per various studies, Cruciferous veggies are linked to a reduce the risk of cancer. A group of compounds - glucosinolates are known to have anti-cancer properties. These compounds are converted to Isothiocyanates (ITCs), which are believed to destroy potential cancer-causing substances before they can damage a cell's genetic material (DNA) or work to prevent healthy cells from becoming cancerous. ITCs also help in increasing detoxification of toxic substances that might be detrimental to cancer risk.

2. Relieves Inflammation: Chronic health problems are a public health concern today. Most of these are outcomes of imbalanced metabolic systems, which cause injury to our body leading to inflammations, when left unchecked. Cauliflower has one of the richest antioxidant profile containing anthoxanthins, which gives cauliflower its signature white colour, beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin, and kaempferol. In addition, it has one of the highest contents of vitamin C, which is a potent antioxidant system in our body. Vitamin K, present in cauliflower, also works on the anti-inflammatory system and prevents it from going into an overdrive. The omega -3 fats present in cauliflower also add to its anti-inflammatory ability.

3. Reduces The Risk Of Heart And Brain Diseases: The antioxidant profile of cauliflower also help reduce the risk of heart diseases, diabetes and stroke. They also exert a protective effect against neurodegenerative disorders like Parkinson's and Alzheimer's. Vitamin C, vitamin k and the omega -3 are documented to prevent plaque formations; keep blood pressure under check; and control cholesterol build up. By binding with bile acids, cauliflower helps regulate cholesterol.

4. Great Detox: Sulphur compounds present in the veggie - glucosinolates, which impart the typical smell to cauliflower, are very beneficial for our digestive system. They help with nutrient absorption while aiding toxin removal. They also aid in the development of good gut bacteria.

5. Weight Loss: Since cauliflower is low in calories, adding to your weight loss diet is not a bad idea. Its good fibre content leads to early satiety and being low in carbs and fat make it as a favourable veggie for weight watchers.

6. Good For Eye And Skin: The sulphur compounds protect our retina against oxidative stress preventing cataract and macular degeneration. The vitamin C, also known as the skin vitamin, protects against signs of early ageing like wrinkles and dryness of the skin.

7. Cook It Right: Keep the cooking time, and contact with the cooking surface, to the minimum, which enhances the flavour and also retains the essential nutrients. Boiling or steaming cauliflower isn't great for its texture or flavour enhancement. Studies have shown that cauliflower stands up well to various cooking methods without losing its nutrient levels. Vitamin C, phytonutrients and flavonoids present in the vegetable aren't destroyed after cooking. In fact, researchers have found that the bioavailability of nutrients like lutein and zeaxanthin improves after cooking.

Best Way To Select And Store: While buying cauliflower, make sure it is clean, creamy-white and compact - the bud clusters should not be separated. Avoid picking up spotted cauliflower or one where the flowers are present. Try to get one which is surrounded with leaves, those are the freshest. The leaves of cauliflowers are also very nutritious. Cauliflower grows in the months of October and November in India and is best consumed during its peak season.

Store the cauliflower with its stem side down, preferably covered with paper or plastic bag to prevent loss of nutrients due to exposure to air light or heat.

So, next time when you eat this white vegetable, remember it packs a healthy punch.