Good health in a bowl: Try Broccoli Soup in this Rainy Season

Soups tick all the right boxes when we speak about a balanced meal. A Soup could efficiently work as a meal replacement on some days. A bowl of broccoli soup is sure to make you feel satiated without worrying piling on extra calories. A bowl of soup is a healthy meal as the nutrients are absorbed in that warm temperature. Soups are easy-to-make and nutrient-dense meals. We can prepare endless varieties of soups can be made at home itself. In this article, we are discussing CALORIE CONSCIOUS broccoli soup and its health benefits.

Pureed Broccoli Soup

Broccoli is known tasty vegetable and it is said to pack the most nutritional punch of any vegetable. In this easy broccoli soup recipe, broccoli cooks together with onions, celery, garlic and fresh herbs and is puréed into a delicious creamy soup. Try this healthy broccoli soup as a meal replacement.

Ingredients:

• 1 tablespoon butter
• 1 tablespoon extra-virgin olive oil
• 1 medium onion, chopped
• 1 stalk celery, chopped
• 2 cloves garlic, chopped
• 1 teaspoon chopped fresh thyme or parsley
• 8 cups chopped broccoli (stems and florets)
• 2 cups of water
• 4 cups reduced-sodium chicken broth, “no-chicken” broth or vegetable broth
• ½ teaspoon salt
• Freshly ground pepper to taste

Preparation:

Heat butter and oil in a Dutch oven over medium heat until the butter melts. Add onion and celery; cook, stirring occasionally, until softened, 4 to 6 minutes. Add garlic and thyme (or parsley); cook, stirring, until fragrant, about 10 seconds.

Stir in broccoli. Add water and broth; bring to a lively simmer over high heat. Reduce heat to maintain a lively simmer and cook until very tender, about 8 minutes.

Puree the soup in batches in a blender until smooth. (Use caution when pureeing hot liquids.) Stir in half-and-half (if using), salt and pepper.

To make ahead: Cover and refrigerate for up to 4 days or freeze for up to 3 months.

Note: Chicken-flavored broth, a vegetarian broth despite its name, is preferable to vegetable broth in some recipes for its hearty, rich flavor. Sometimes called “No-Chicken Broth,” it can be found with the soups in the natural-foods section of most supermarkets.

Nutrition information:

Serving size: about 2 cups

Per serving: 160 calories; 8 g fat(3 g sat); 5 g fiber; 17 g carbohydrates; 9 g protein; 162 mcg folate; 8 mg cholesterol; 4 g sugars; 2,342 IU vitamin A; 95 mg vitamin C; 85 mg calcium; 2 mg iron; 434 mg sodium; 699 mg potassium

Nutrition Bonus: Vitamin C (158% daily value), Vitamin A (47% dv), Folate (40% dv)

Carbohydrate Servings: 1

Exchanges: 2½ vegetable, 1½ fat

11 Health Benefits of Broccoli

1. Cancer prevention: Broccoli shares cancer fighting and immune boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts and cabbage. Broccoli contains properties that depletes estrogens which usually cause cancer in the body. Research shows that broccoli is extremely suitable for preventing breast and uterus cancer.

2. Cholesterol reduction: Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body. This is because the fiber in broccoli helps bind with bile acids in the digestive tract. This makes excreting cholesterol out of our body easy. According to a research by the Institute of Food Research, a particular variety of broccoli can help reduce the blood LDL-cholesterol levels by 6 per cent.

3. Reducing allergic reaction and inflammation: Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. Broccoli even has significant amounts of omega 3 fatty acids, which are well known as anti-inflammatory. Along with this, broccoli can also help people suffering from arthritis as broccoli contains sulforaphane, a chemical that blocks the enzymes that can cause joint destruction and hence lead to inflammation.

4. Powerful antioxidant: Broccoli contains antioxidants that can help the body in a variety of ways. Broccoli is deeply concentrated with vitamin C, making it great for immunity. Other than this, broccoli also contains flavonoids which help recycle the vitamin C efficiently. It is also enriched with carotenoids lutein, zeaxanthin, beta-carotene and other power packed antioxidants.

5. Bone health: Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis. Along with calcium, broccoli is also full of other nutrients like magnesium, zinc and phosphorous. Because of these properties, broccoli is extremely suitable for children, elderly and lactating mothers.

6. Heart health: The anti-inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) in broccoli, may be able to prevent (or even reverse) some of the damage to blood vessel linings that can be caused by inflammation due to chronic blood sugar problems. Broccoli is great for heart health as it contains fibers, fatty acids and vitamins that help regulating blood pressure in the body. This also helps in reducing bad cholesterol, hence leading to a healthy heart. Broccoli helps protecting blood vessels from damaging as well.

7. Diet aid: Broccoli is a good carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Along with this, broccoli is also great for weight loss because it is rich in fiber. It is an ideal green vegetable to include in your salads and completing your five coloured vegetables every day. In addition to this, broccoli also contains proteins, making it suitable for vegetarians that are otherwise not able to complete their protein requirement.

8. Great for detoxification: Since broccoli is rich in fiber, it can help get rid of toxins through the digestive tract. Other than this, broccoli is also full of antioxidants that help in overall detoxification of the body. Broccoi includes special phytonutrients that help in the body’s detox process. This means that the body gets rids of unwanted contaminants. Broccoli also contains isothiocyanates, which help in the detox process at the genetic level.

9. Skin care: Skin care not only includes glow, but also its immunity. Since broccoli is a powerhouse of antioxidants and nutrients like vitamin C and minerals such copper and zinc, broccoli helps in maintaining a healthy skin. This means it also protects the skin from getting infections as well as keep the natural glow of your skin. Broccoli is full of vitamin K, amino acids and folates, making it ideal for maintaining healthy skin immunity.

10. Eye care: Broccoli contains beta-carotene, vitamin A, phosphorous and other vitamins such B complex, vitamin C and E. All these rich nutrients are great for eye health as these help in protecting the eyes against mascular degeneration, cataract and even repairs damage done by harmful radiations we go through by being constantly on our phones or being in front of a screen.

11. Anti-ageing: Since broccoli is enriched with vitamin C, which has numerous antioxidant properties, it is great for anti-ageing. This is because antioxidants help fight the free radicals responsible for ageing. These free radicals often damage the skin. Eating broccoli regularly helps in reducing fine lines, wrinkles, skin issues like acne and even pigmentation.

Article Reference: 

https://timesofindia.indiatimes.com/life-style/food-news/good-health-in-a-bowl-hearty-soups-to-try-this-season/articleshow/70932902.cms

http://www.eatingwell.com/recipe/249991/pureed-broccoli-soup/

https://timesofindia.indiatimes.com/life-style/health-fitness/diet/11-health-benefits-of-broccoli/articleshow/30843390.cms

Health Benefits of Om Chanting

Here are the Health Benefits of Om Chanting:

1. Helps to Improve Concentration

When you chant Om, you sort of detach yourself from the whole world putting aside all your worries and tensions. With regular chanting, your mind becomes focused on this small Sanskrit word. As you keep on practicing, you become more attentive in whatever you do and you’re level of concentration improves.

2. Reduces Stress and Anxiety

According to a recent medical report, chanting Om has been associated with reducing stress. One of the biggest health benefits of Om chanting is that it brings down stress levels. It provides relief from anxiety and tension. Regular chanting ensures that you feel peaceful from within and are less distracted while doing any form of work.

A person practicing Om chanting regularly feels serene and pious from within. It is a form of meditation which helps you to know more about your inner self and add more meaning to everything that you do.

3. Rejuvenating & Pacifying

Tensions are a regular part of life. But too much anxiety and stress produce toxins in the body leading to harmful physical and mental diseases. And Om chanting eliminates the possibilities of toxin production by reducing stress and making you feel rejuvenated whenever you start chanting. Thus, one of the health benefits of Om chanting is that it makes you feel happy, rejuvenated and pacifies your troubled heart.

Regular Om chanting also helps to reduce your mood swings and thus improve your work capacity and performance. So, it indicates that with regular Om chanting practice you can improve your personal as well as professional life as well.

4. Gives Strength to Spinal Cord

Research suggests that Om or AUM chanting creates a significant impact on the spinal cord of a person. The vibrations created during chanting improve the efficiency of the spinal cord. But for that, you must practice it regularly under proper guidance.

5. Detoxifies Body

Chanting of Om is a type of meditation. And when you regularly perform this meditation, it contributes to improving the detoxification process of your body. Improvement in blood circulation and oxygen enriched supply to the body cells are the two most important health benefits of Om chanting. When you chant Om, you have to breathe deeply. This deep breathing process helps to get rid of toxins.

That is why; ancient people believed that Om chanting restores your sexuality and youthfulness externally and internally.

6. Improves Functioning of Heart & Digestive System

Chanting of OM regulates the blood flow to different body parts. Thus, it helps in controlling blood pressure and symptoms of hypertension. When you disconnect from the outer world during chanting, your breathing, respiration and heart beat normalizes.

Regular practice thus improves the working of your heart. Moreover, it also helps to improve your digestive system’s functioning.

7. Ensures Sound Sleep

Stress and hectic lifestyle impact your lifestyle badly. Late nights of working and waking up late in the morning disturb your overall body cycle. You can improve your sleep and wake up pattern by practicing Om chanting regularly. It not only ensures that you fall asleep quickly, but also that you get sound and enough sleep.

8. Makes You Emotionally Stable

Emotional instability is one of the reasons for failure. When you are worried, angry, frustrated or irritated, it directly impacts your career. Your behavior becomes irrational and impractical due to which you may even become disturbed. However, you can benefit immensely by chanting Om regularly as it helps you to gain control over your emotional state.

9. Improves Reasoning Ability, Reduces Negativity

A disturbed mind has a tendency to think negative first whenever some untoward incidence happens. But regular Om chanting ensures that you stay positive even in dire circumstances. Your reasoning ability improves and you are able to take right and better decisions in difficult conditions.

Article source: https://www.linkedin.com/pulse/health-benefits-om-chanting-pavankumar-elkoochi

This simple tip will help you alkalise your body in 2 minutes

Before we jump to the method of how we can alkalise our body, first we need to know why alkalising is important?

Having a balanced pH in the body is essential to prevent diseases and have good health. Your body’s pH determines if your body’s fluids are more alkaline or acidic. When your body is in an alkaline state, your chances of getting sick with chronic diseases decrease.

If your body is more often in an acidic state than a neutral one, your risk of contracting chronic illnesses, weight gain, teeth and gum problems, pain and inflammation increases. A condition of high acidity may go undetected for years, which may lead to prolonged damage.

The pH scale:

On a scale of negative 4.5 to positive 9.5, when you have a pH level of 7.0 or above, your body is healthy. Your body always tries to maintain an equilibrium at pH of 7.365, which is slightly alkaline.

Daily foods that are acidic in nature

Animal protein, wheat, gluten, dairy, refined and processed sugars are all high acidifying foods. Common substances like coffee, tea, alcohol, tobacco are also acidic in nature.

To find a healthy lifestyle balance, your diet should consist of 80 per cent alkaline forming foods and 20 per cent acid forming foods.

Alkaline foods

The list includes fruits, vegetables, nuts, herbs, herbal teas, seeds, green juice, melons, lemons and seeds are some of the best alkaline foods.

With our busy schedules and no extra time in hands, we all often end up eating processed food that are too acidic in nature due to their high sugar content. To help you with this, here is a simple tip by nutritionist Luke Coutinho that will help your alkaline your body in just 2 minutes.

The tip

The way that you breathe makes a lot of difference in your body being acidic or alkaline. The deeper you breathe, the more alkalising is the effect on your body. When you don’t breathe in a deep manner or take shallow breaths, more carbon dioxide is trapped in your blood, which makes your system highly acidic.

Shallow breathing also means that your stress, which makes you produce more cortisol (stress) hormones, which leaves you with more toxins in your blood making your body more acidic. Just by taking five deep breathes, you put more oxygen in your system, that helps clean your system. The less the carbon dioxide in our system, the less acidic is your body.

The simple exercise

Put one hand on the tummy and one on the chest. Now when you inhale, your tummy should inflate and when you exhale, the opposite happens. You can start by 4 seconds of deep inhale, 4 seconds of hold and 6 seconds of exhaling. You can do it for five minutes a day to alkalise your body.

Alkaline Foods You Should Include in Your Daily Diet:

Green Leafy Vegetables:

Most green leafy vegetables are said to have an alkaline effect in our system. It is not without reason that our elders and health experts always advise us to include greens in our daily diet. They contain essential minerals which are necessary for the body to carry out various functions. Try including spinach, lettuce, kale, celery, parsley, argula and mustard greens in your meals.

Cauliflower and Broccoli

If you love sautéed broccoli in Asian spices or gobi matar, they are both good for you. They contain several phytochemicals that are essential for your body. Toss it up with other veggies like capsicum, beans and green peas and you have your health dose right there.

Citrus Fruits

Contrary to the belief that citrus fruits are highly acidic and would have an acidic effect on the body, they are the best source of alkaline foods. Lemon, lime and oranges are loaded with Vitamin C and are known to help in detoxifying the system, including providing relief from acidity and heart burn.

Root Vegetables

Root vegetables like sweet potato, taro root, lotus root, beets and carrots are great sources of alkali. They taste best when roasted with a little sprinkling of spices and other seasonings. Most often, they are overcooked which makes them lose out all their goodness. Pay attention while cooking and you will fall in love with root veggies as you learn to include them in soups, stir-fries, salads and more.

Seasonal Fruits

Every nutritionist and health expert will tell you that adding seasonal fruits in your daily diet can prove to be beneficial to your health. They come packed with vitamins, minerals and antioxidants that take care of various functions in the body. They are good alkaline food sources too, especially kiwi, pineapple, persimmon, nectarine, watermelon, grapefruit, apricots and apples.

Nuts

Love to munch on nuts when hunger pangs kick in? Besides being sources of good fats, they also produce an alkaline effect in the body. However, since they are high in calories, it is important to have limited quantities of nuts. Include cashews, chestnuts and almonds in your daily meal plan.

Onion, Garlic and Ginger

Among the most important ingredients in Indian cooking, onion, garlic and ginger are great flavour enhancers too. You can use them in numerous other ways - garlic to spruce up your morning toast, grated ginger in your soup or tea, freshly sliced onions in salads, etc.

Article Sources:

https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/this-simple-tip-will-help-you-alkalise-your-body-in-2-minutes/articleshow/70042305.cms

https://food.ndtv.com/food-drinks/8-alkaline-foods-you-should-include-in-your-daily-diet-1460436