Balanced Diet for a Healthy Life

Health of the busy modern man is susceptible to deterioration. Improper diets coupled with irregular eating routines result into poor health, weak stamina and impaired resistance to diseases.

We need to revise our diets, exercise routines, lifestyles and other habits to sustain good health. Below is summarized a balanced diet plan that you should follow to keep up your health.

A well-balanced diet must supply our body with the requisite quantities of nutrients - fluid, fatty acids, minerals, vitamins, amino acids from proteins, carbohydrates, fats etc. without over-supplying with calories. Both plant-based and animal-based diets can fulfill these nutritional requirements. But, consumption has to be in suitable amounts to prevent excessive weight gain and the diseases associated with it.

At the same time, a healthy diet must check the infiltration of toxins and pathogens into our body and prevent infections and diseases like hypertension, cardiac issues, diabetes, obesity, myopia, hypermetropia, liver failure, cancer and other chronic diseases.

Seasonal fruits, legumes, vegetables, seeds, whole foods and nuts should be essential inclusions in our diets. Garlic, cruciferous vegetables like cauliflower and tomato cooked using oil help enhance body’s immunity against cancer. Similarly, unprocessed and unrefined foods, like, unpolished whole grains, dairy products like milk, yogurt, cheese etc. and animal products are beneficial for health.

Macronutrients:

1.     Carbohydrates

Carbohydrates are the energy suppliers of human body. Carbohydrates broken down to sugar or glucose act as the crucial fuel for our brain and body. 50-55% of one’s total calorie consumption should be carbohydrates. Complex carbs are healthier as the energy and satiety they provide sustain for longer and they also contain minerals, vitamins and fibre.

Rich carbohydrate sources are wholegrain cereals like wheat flour, bulgur wheat, rice, rice flakes & puffed rice, bread, barley, maize, oats, quinoa, bajra, sorghum, sago, semolina and pasta noodles. Root vegetables like potato, yam & sweet potato, fruits, milk and sugar and sugary products like, sugarcane, honey and jaggery also contain good amounts of carbohydrates.

2.     Proteins

Amino acids are the building blocks for our muscles, teeth, bones and skeletal structure. Proteins are essential for normal growth, tissue repair and healing of injuries and wounds. 15-20% of our total calorie intake should be proteins.

Good protein-providing foods include legumes (pulses, especially, moong dal), nuts (almonds, cashews & walnuts), seeds, poultry, beans, meat, dairy products, soy, eggs and fish. Pulses lack in certain amino acids and must be coupled with cereals to fulfill one’s daily requirement of proteins. Protein-rich cereals are oats, rye, buckwheat, millet, maize, wheat, rice, sorghum, quinoa and amaranth.

Fruits, kidney beans, lentils, white beans, chickpeas, cowpeas, pigeon peas, lima beans, lupines, Brazil nuts, wing beans, pecans, pumpkin seeds, cotton seeds, hemp seeds, sunflower seeds and sesame seeds are some other rich sources of proteins.

3.     Fats

Fats help in the absorption of fat soluble vitamins (A, E, K & D) and supply energy to body. They safeguard our organs and monitor body temperature by forming a layer beneath our skin. 25-30% of one’s total calorie consumption should be good quality fat.

You can consume plant oils like olive oil, groundnut oil & coconut oil, eggs, cheese, fish, dark chocolate, chia seeds, nuts, peanut or almond butter, rice bran oil, ghee and avocados for obtaining healthy fats.

Micronutrients

1.     Vitamins

Vitamins are vital for several bodily metabolic functions. Fruits and vegetables are rich in vitamins and anti-oxidants. Fruit servings must be twice a day and vegetables must be taken four-five times a day.

Vitamin Type	Source
Vitamin A	Leafy vegetables, milk, orange, fish, carrots, soya milk, pumpkin, spinach & ripe yellow fruits
Vitamin B1	Brown rice, potato, oatmeal, vegetables & eggs
Vitamin B2	Green beans, dairy products, popcorn, bananas & asparagus
Vitamin B3	Mushrooms, eggs, meat, tree nuts, vegetables & fish
Vitamin B5	Avocados, meat & broccoli
Vitamin B6	Vegetables, bananas, meat & tree nuts
Vitamin B7	Green leafy vegetables, raw egg yolk & peanuts
Vitamin B9	Bread, leafy vegetables, cereals & pasta
Vitamin B12	Milk, fish, meat, eggs & poultry
Vitamin C	Fruits & vegetables
Vitamin D	Sunlight, mushrooms, fish & eggs
Vitamin E	Nuts, seeds, fruits & vegetables
Vitamin K	Spinach and other green leafy vegetables & egg yolk

2.     Minerals

Minerals play a crucial role in the building of bones, teeth, hair etc. Fatty acids in minerals allow movement of fluids in body, blood coagulation, activation of enzymes and maintain body temperature. Minerals are indispensable for the regular functioning of multiple body processes.

Variety of fruits and vegetables including orange, banana, avocado, carrot, spinach, broccoli, potato, tomato etc. are good sources to obtain different vitamins and minerals. Other rich sources are whole grains (like oats), sweet potato, legumes, nuts (especially cashews), beans, bread, rice, seafood, red meat, seeds, lentils, prune, eggs, fish, milk and other dairy products.

Iodized table salt or sodium chloride, cinnamon, herbs like oregano, dill & thyme, peanut butter, dark chocolate, tea, coffee, seaweed, grape juice, brazil nuts, cheese, garlic, onion and sunflower seeds are some more healthy options for minerals.

3.     Calcium

Calcium is essential for the strength and development of teeth and bones. Deficiency can lead to easy fractures and osteoporosis. Children in growing age and women after menopause need calcium in greater amounts.

Milk, buttermilk, baked beans, cheese, collards, curd, fortified soy milk, lassi and bok choy are rich sources of calcium. Milk should be taken twice a day.

Liquid

Hydration vitalizes your body with freshness and energy whereas dehydration can cause bad breath, fatigue and headache.

Water is the best liquid and contains natural micronutrients like calcium and salts. Avoid sugary drinks completely and consume milk, coffee, juices, tea, artificially-sweetened drinks and alcohol in limited quantities. At least two litres of water every day is necessary for our body.

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Ayurvedic ‘Tridoshas’: Vata, Pitta & Kapha:At the Level of Mind, Body & Cell

Ayurveda is a traditional repertoire of medical knowledge bestowed to human race by Lord Brahma himself.  The belief goes that the system of medicine has existed since time immemorial and has its genesis in the times when Lord Brahma created universe and mankind. Ayurveda is medical knowledge deemed as a subsidiary Veda – an Upaveda. Ayurvedic literature has even been discovered to contain medicinal plant names found in Atharvaveda and other Vedas. Atharvaveda is also inclusive of incantations and 114 hymns that are magical cures for treating various diseases.

However, other than salient medical prescriptions, Ayurveda also incorporates a holistic and comprehensive focus on our health, wellness, happiness and creative growth.

Ensuing here is an insightful discussion about the crucial Ayurvedic concepts of ‘Prakriti’ and ‘Tridoshas’ that will help you gain better knowledge of your core being to optimize your way of living towards a healthier you.

Like all forms of creation, human body comprises of three ‘doshas’ – Vata, Pitta and Kapha that are peculiar formulations of the five universal elements - Earth (Prithvi), Fire (Agni), Air (Vayu), Water (Jala) and Space (Akash). Vata is composed of Air & Space, Pitta of Fire & Water and Kapha of Water & Earth.

Our ‘Sharira’ is inclusive of Vata that represents the subtle form of energy associated with the nervous system. Pitta represents the form of energy associated with digestion and metabolism and Kapha is the form of energy associated with our body’s structure.

Our neurogenic system, muscle & tissue movement, breathing, heart pulsation, blinking and excretion are functions that fall under the domain of Vata.

 

Pitta oversees our metabolic system, digestion processes - absorption, assimilation & nutrition, eye vision, hunger, taste, thirst, softness of body, body temperature and skin luster & pigmentation.

 

Kapha takes care of bone, muscle & tendon formation, joint lubrication & strengthening, skin moisturization, maintenance of immunity, nourishment, viscidity, solidarity and sexual viguor.

At the level of cellular functioning, Vata is responsible for the inflow of nutrients into body cells and outflow of wastes out of cells. It also caters to movements within the cell membranes and cytoplasm.

Pitta activates the digestion of nutrients to furnish the energy essential for cellular operations.

On the other hand, Kapha monitors the proper structuring of our cells and allows the cells to be held together.

Having said that, it hardly needs to be emphasized that proper balance or harmony between the ‘tridoshas’ is highly desirable for our overall well-being. Any kind of excessiveness or deranged state of Vata, Pitta and Kapha in our body can jeopardize our healthiness in major ways. Ayurveda posits that imbalances in these three bio-elements, Vata, Pitta and Kapha, originate diseases.

In this context, it is important that one has a better knowledge of one’s ‘prakriti’ – unique mind-body constitution, distinct to each individual. A human body is typically predominated by one ‘dosha’ or by a dual constitution of two ‘doshas’.

To keep our ‘tridoshas’ in an optimum state of equilibrium, we must deeply understand our ‘prakriti’. Specific exercises, diets, yogic postures etc. are recommendable for specific ‘prakritis.’

This way we can not only forestall illness and diseases but also sustain a healthy state of physical and mental being.

Interested in learning more about Ayurvedic concepts? You can tune in to our official website (www.butterflyayurveda.com) or even follow our website blogs.

Butterfly Ayurveda is a dedicated team of Ayurveda adherents committed to develop effective, curative solutions in its ayurvedic medicines and tea variants.

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Decoding Ayurveda ‘Doshas’

We might have caught snippets of information related to the ayurvedic concept of ‘dosha’ but not enough to fathom a deeper understanding. You are on the right page if you are interested in assimilating in depth the concept of ‘tridoshas’ – Vata, Pitta and Kapha and the roles these play in affecting our heath & well-being.

‘Dosha’, as per Ayurveda, is a bio-entity or a bio-element, which is an essential part of our bodily constitution. Inherently unstable by nature, the ‘tridoshas’ are constantly fluctuating in our bodies - changing during the span of a day and even as we consume food. Therefore, it is crucial that we keep our ‘tridoshas’ in good harmony at all times. For instance, Kapha is dominant during morning & night time, Vata during evening & dawn time and Pitta during midday & midnight. The paramount concept in Ayurveda is that sound health is the outcome of harmonious balance between ‘tridoshas’ whereas imbalances can result in diseases.

During the span of human life, Kapha dominates during infancy & childhood, Vata during old age or the age of senility and Pitta dominates during youth. The ‘tridoshas’ even follow the cyclical movement of seasons; Kapha dominates during spring, Vata during rainy season and Pitta during autumn.

Let us now delve deeper into each of the three ‘doshas’ – Vata, Pitta and Kapha – considered individually.

Vāta or Vata is the fine force of energy associated with motion, Pitta is the force associated with bile in our body and Kapha is the energy that determines our body’s structure. Vata is the principle of kinetic energy primarily linked with the nervous system. Kapha is the principle of potential energy concerned with stability and lubrication. On the other hand, Pitta controls our enzymatic and endocrine systems and represents energy that utilizes bile to regulate our digestion and strengthen body metabolism.

Human body is composed of five universal elements – the ‘Panchamahabhoota’ – Fire (Agni), Water (Jal), Space (Akash), Earth (Prithvi) and Air (Vayu) and so are the ‘tridoshas’. Vata is constituted by Air & Space, Pitta by Fire & Water and Kapha by Earth & Water.

Vata is the airy element characterised by qualities, like, dryness, lightness, coldness, roughness, erraticism, minuteness and motion. Vata causes movements in our body. Imbalanced Vata often causes pain and diseases, like, flatulence, windy humour, rheumatism and gouts.

Pitta is the fiery element or bile characterised by qualities, like, hotness, moistness, liquidness, sourness and sharpness. Pitta is oily, light, intense, fluid and malodorous in nature. Pitta’s processes essentially involve digestion of some kind even if it is the cooking of thoughts in our mind. Pitta is Fire contained in Water; fluid and able to consume food, it can digest and transform.

Kapha is the watery element characterised by qualities, like, heaviness, tenderness, softness, coldness, lubrication and slowness. Kapha is oily, stable, viscous and dense. It is the nutrients-transporter of the body that ensures its proper nourishment. Kapha is the predominant constituent in our soft organs and plays crucial role in nourishment of joints, taste perception and lubrication in our body.

‘Tridoshas’ are essential forces within us that influence not only our wellness and proneness to diseases, but also our growth, how we age and many other aspects.

All of us have one ‘dosha’ predominant in our bodies. ‘Prakriti’ is what defines this unique mind-body constitution of each individual. An identification and deeper insight into our ‘prakritis’ can help us adapt our lifestyles – diet, exercise habits etc. – in suitability to our ‘prakritis’ so that we can lead healthier lives.

It is an understanding of our individual habits, external body traits, emotions, mental capabilities, temperament and numerous other factors that can help us recognize our ‘prakritis’. Ayurveda recommends specific exercises, massage routines, yoga pranayama & postures, meditation, diet and more for specific ‘prakritis’.

When your ‘doshas’ are in disharmony, particular symptoms are visible with increased Kapha, increased Vata and increased Pitta.

Excessive Vata causes nervous or mental and digestive disorders, weakening of body tissues and low energy. Excessive Pitta causes blood toxification that leads to infections and inflammations. Excessive Kapha causes increased mucus formation, edema, lung disorders and weight gain.

SYMPTOMS WITH IMBALANCED ‘TRIDOSHAS’

EXCESSIVE VATA	EXCESSIVE PITTA	EXCESSIVE KAPHA
Gas formation	Burning sensation in stomach	Increased phlegm
Cramps in calf muscle	Hyperacidity	Cough in morning time
Astringent taste	Fever	Lethargic feeling and failure to wake up early
Body pain	Jaundice	Lethargy and drowsiness
Dizziness	Bitter taste in mouth	Sweet taste in mouth
Insomnia	Itching	Salivation
Unsteadiness of mind	Perspiration	Plumpness or flabbiness
Pain in joints	Gastric ulcer	Gallstones
Fractures in hip joints	Indigestion

Essentially, it is Vata that maintains the balance between Kapha and Pitta. We must, therefore, pay great attention to keeping Vata in balance so that other doshas also remain well harmonized.

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Getting Relief for Medical Conditions Through Masala Tea

We drink tea for two reasons. The first, we derive enjoyment from the act. And second, we benefit physically and mentally from drinking tea. And since all the teas come from the same tea plant, the Camellia Sinensis they all taste the same.

Black and green tea

There is a segment of the people who believe that green tea is better than black tea. The only thing that changes in the green tea is the method of processing. Due to this difference, the contents of the green tea vary. So, how do we make masala tea and how beneficial is it to us?

Making of the masala tea

We make the Indian masala tea by adding certain spices & herbs. The choice of the spices & herbs is as per their benefits. At times, we could use more than one or two spices to get the best effect. Here is the list of the commonly used spices and the benefits of each.

Cardamom: Cardamom is a popular spice that we add to everything from sweets to pulao and drinks. It improves digestion, enhances appetite, and removes the acidity in the stomach. Cardamom helps regulate the urinary tract and cleanses the body by flushing out the toxins through the kidneys. It helps freshen the breath and helps fight depression. It prevents the formation of dangerous blood clots that stick to the insides of the blood vessels. It helps reduce the blood pressure and helps prevent the growth of virus, bacteria, and a few cancers.

Black pepper: Known as the king of spice, black pepper has been in use since 3000 B.C. in various food preparations and in medicine. It has powerful antioxidant properties, promotes intestinal health, and improves digestion. It has anti-bacterial properties and helps relieve nasal congestion.

Other great spices for adding to the tea powder

Ginger: Ginger is sought after for its ability to soothe distress of the gastrointestinal tract. It gives relief from motion sickness, vomiting, and nausea. It shows potent anti-inflammatory nature that helps people with rheumatoid arthritis and osteoarthritis. It inhibits colorectal cancer cells growth and induces death of ovarian cancer cells. It promotes detoxification and healthy sweating. Use of ginger will help restrict the advance of pain that grows daily. It helps reduce the blood sugars drastically and improves heart disease risk factors. People suffering from menstrual pain will get relief. Those who have chronic indigestion will benefit by the addition of ginger to their diet.

Cinnamon: Cinnamon counteracts and breath through its antibacterial and antifungal property. It helps regulate blood sugar and lowers the LDL cholesterol. Cinnamon has polyphenols that are powerful antioxidants and it outdoes superfoods such as garlic. This spice improves the insulin sensitivity and decreases the amount of blood sugar. It achieves this by interfering with the digestive enzymes thereby decreasing the amount of carbohydrates metabolised. It helps in the treatment of a variety of neurodegenerative diseases such as Parkinson’s disease and Alzheimer’s disease. This is due to way it prevents the build-up of tau protein in the brain that is one characteristic of Alzheimer’s disease.

Now that we know the masala tea health benefits and how to make the tea, we need to include this item into our daily menu. Be sure to choose the right combination of masalas since you have a good range of choices of spice & herbs mixes.

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Importance of Diet Have Herbal Tea and Improve Your Constitution

The practice of having tea has come down the ages to us from the ancients, who understood how and why our metabolism responds. They understood the need for the break in the normal process of assimilation and dissimilation and the ways to influence the metabolic process. This was why they began to have tea.

Effect of food on our metabolism 

Everyone knows how the consumption of fruits improves the bowel movement. If we have some fatty food, our stomach acidity increases. By fasting, we improve our metabolic activity. The food we eat influences the way the metabolism acts. 

Cure for constipation

One of the most inexpensive and convenient method of altering our diet and adding food supplements is through the practice of having tea. People have herbal tea for constipation since it is easy and the effect is immediate. Few herbs do have good effect on constipation.

Having bowel movement less than three times a week makes the stool hard. This can lead to pain and related medical conditions. This occurs when the food has less fibre and more starch such as those found in white bread. This lack of fibre and water in the diet leads to constipation. 

Reasons for constipation

Another reason for constipation could be the medication that one has. The common medicines that treat pain, blood pressure, and depression are also a cause for constipation. Calcium and Iron supplements may also cause constipation. In addition, medical conditions such as kidney disease, thyroid disorders, and colitis may lead to constipation on a regular basis.

Neurological conditions such as those caused by spinal cord injuries can lead to constipation due to improper bowel movement. The importance of the bowel movement is that it stabilises the metabolic activity and helps augment our health. When this is disrupted, the body begins to send alarm signal resulting in improper hormone balance in our body.

Soothing effect of Ayurvedic tea

The herbal tea helps soothe the aggravated nerves and restores the kapha vata balance. It strengthens the metabolic system and augments the health-giving functions by providing the right balance to our hormone system. 

In this way, one can treat the imbalances of the mind with tea. Anxiety disorders can disrupt the normal life to such an extent that it makes the person lose cohesiveness in his or her thinking and daily activity. For some people this might prove to be disabling and overwhelming while for others the effect is marginal.

One may have Ayurvedic tea for anxiety since it provides a readymade solution for the problems of mental distress. They provide the relaxation without causing any side effects such as those that happen when we have allopathic medicines.

Having tea occasionally does not affect our digestive or metabolic activity. This is due to the resilience of our metabolism in handling different food items. One needs to have tea two to three times a day for it to have any effect. Better still, make it a habit and see how the metabolism responds to the positive stimulus. It is your body and you should nurture it.

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Digestive Aspect of Different Spices in the Tea

Tea with dinner or in the evening helps us relax. It soothes the mind and the intestines. This helps give a feeling of satiation and wellbeing. But, there is more to tea than just satisfaction.

Use of different types of tea:

Teas help to end ailments and promote good health. People have herbal tea for digestion and solve problems related to gas in the gastrointestinal tract. You can use green tea too for digestion because it has catechins that increase the activity of pepsin. This digestive enzyme helps break down the proteins in the stomach. Or, you can choose a combination of spices in your tea that make it masala tea. Here is a look at the herbs that improve your digestion.

Use of masala in the tea:

Lemon verbena: Lemon Verbena contains powerful antioxidant compounds such as geraniol, verbascoside, citral, and nerol. It boosts the immune system, improves digestion, helps reduce inflammation, soothes the nerves, reduces fevers, protects the muscles, and calms the stomach.

Ginger: The powerful medicinal properties of gingerol in ginger is helpful for digestion, helps fight nausea, and cures the flu. You can avoid muscle pain that is progressive. It strengthens the heart and reduces inflammation. People with high blood sugar will benefit by eating ginger. People use ginger to reduce the menstrual pain.

Chamomile: Chamomile has the property of promoting sleep and curing migraines. It speeds the healing of wounds and reduces the puffiness around the eyes. It enriches the scalp and increases hair colour. It helps soothe menstrual and muscular cramps. It helps boost immunity and soothes the pain due to ulcers.

More masala in the tea:

Fennel seeds: Fennel has flavonoid anti-oxidants such as kaempferol and quercetin. This helps prevent the destructive action of the free radicals. It has several compounds of volatile essential oils such as limonene, myrcene, chavicol, fenchone, anethole, pinene, and cineole. It has rich content of minerals such as iron, calcium, selenium, magnesium, and more.

Lemon balm: Lemon balm soothes the mind and helps you have good sleep at night. It boosts the alertness and sharpens the brain in problem solving. The eugenol found in lemon balm is a powerful antioxidant that helps fight the action of free radicals.

Peppermint: This spice is used to treat headaches and migraines. It helps cure symptoms of Irritable Bowel Syndrome (IBS) including pain, bloating, gas, and diarrhoea. You can treat chronic wounds with peppermint. This is given to women during their pregnancy to help them overcome nausea and vomiting. Menthol is the main component of peppermint and this is useful for treating colds and other respiratory diseases like flu.

Make a wise choice:

While choosing the best tea for digestion make sure that it has all the elements that aid digestion. Tea helps improve the blood flow and eliminate various pollutants. It helps cure diarrhoea.

One should avoid certain teas in certain conditions. For instance, for people taking blood pressure medication or suffering from acid reflux, peppermint tea is a bad idea. Similarly, during pregnancy one must avoid a wide range of teas including dried ginger, black cohosh, chamomile, and dandelion tea. Ginger tea and dandelion tea are not advisable for those who take blood thinners and diuretics.

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Preparation and Use of Ayurvedic Medicines for Treating Diabetes

Diabetes is the silent killer and most common disease affecting all age group of population. We need energy for our daily activities and we get this from the food we eat. In the normal course, the sugars in the food are digested by the action of insulin. The energy released from this process is used for all our internal metabolic activities and our external activities such as walking and breathing.

Onset of diabetes

When the body fails to respond to the action of insulin, there is lack of energy for the body to use. The sugar levels in the body increases and subsequently causes much damage to the body tissues. In another situation of diabetes, the amount of insulin produced is inadequate to meet the needs of the body. Both the medical conditions lead to a demand for more energy by the body.

Signs of diabetes

One can use Ayurvedic anti-diabetic medicines to help alleviate the conditions of diabetes. You can identify the signs of diabetes from the following:

·     Frequency of urination increases

.     Excessive thirst

·     General lethargy

·     Dryness in the throat and palate

·     Problems of the eye

·     Sugar present in urine

·     Presence of sweet taste in the mouth

·     Burning sensation in sole and palm

Ayurveda uses plenty of herbs, spices, vegetables, and fruits for management of diabetes in many ways. These are mixed in a specific ratio to get the most effective results for Diabetes. Gurmar leaves, turmeric, fenugreek, Bael, and bitter gourd in the top list of the best herbs that help you handle diabetes naturally without any side effects.

Many indigenous medicinal preparation used in Ayurveda

The best Ayurvedic preparations include some specific food items that have the best effect in controlling the sugar levels. For instance, Aloe Vera and Bitter Gourd juice have good diabetes controlling properties. Bitter gourd has p-polypeptides that resemble the action of insulin.

Methi (fenugreek) seeds also find extensive use due to their ability to control the rate of the metabolic activity where the digestion of sugars is concerned. Jamun seeds powder is often added to the medicinal preparations.

The bark of the Vijaysar Churna or Pterocarpus marsupium tree is powdered and taken with water on an empty stomach. This has an immediate action on the diabetes. One may use preparations containing Patola (snake gourd) and neem (embolic myrobalan) in equal amounts to which the stem of guduchi is added. This mixture is juiced and stored for use.

Change your lifestyle

You get Ayurvedic capsules for diabetes which are more effective than the pills. They have good action on the metabolic disorders like diabetes. You should complement the effect of medicines by including some lifestyle changes. This would be reducing the sugar intake, exercising daily, and including more fibre-rich items in the menu. You also must avoid sugar and carbohydrate-rich food items such as white bread, chocolates, bananas, rice, and more.

Remember, all Ayurvedic formulations will take time to work. This is because they are made from natural substances that do not upset the normal functioning of the body. Do take your medicines for some time to feel the benefit.

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