BENEFITS OF YAM – ELEPHANT FOOT

Yam is used in traditional medicine systems, and in Ayurveda it is used for numerous illnesses ranging from minor ailments such as coughs through to improving the quality of sperm and for liver and spleen disorders. As a vegetable the tuber is used to treat piles and hemorrhages.

The improved varieties of elephant-foot yam are non-acrid, and endowed with excellent cooking qualities. The tubers are prescribed as medicine in Ayurveda to treat piles, dysentery, asthma, swelling of lungs, vomiting and abdominal pain. It is used as a blood purifier. The paste of tubers is applied externally to reduce pain in arthritis.

In India, yams are eaten only as a supplement to cereals. The main edible species in India (especially South India) is the elephant foot yam. Each vegetable offers varied health benefits and has different cooking uses. In scarcity of different staple foods, yam is used. So it is also sometimes referred to as a ‘famine food’.

Medicinal values of Elephant foot yam

It has been proved that elephant foot yam has many medical benefits as its root is highly stomachic, restorative, carminative and tonic.

• The cooling effect of yam can be a cure for Hypertension.
• Yam is dried and often used as a treatment for piles and dysentery..
• Yam helps to reduce cholesterol levels in blood. So it can be used as slimming food because it lowers cholesterol levels and promotes weight loss and also has a high concentration of key minerals.
• Yam can even act as an anticoagulant.
• Elephant foot yam can be safely consumed by diabetic people.
• Elephant foot yam helps to maintain the hormonal balance by increasing the estrogen level in women. It can relieve the women from pre-menstrual syndrome as well.
• Hemorrhoids patients are also prescribed to have elephant yam.
• Powerful antioxidant Vitamin C is present which delays aging.
• It is also provided as a medicine for treatment to patients suffering from acute rheumatism.
• Irregular bowel movements and constipation can also be cured by consuming yam.
• Yam reduces muscle spasms.

However, it should be borne in mind that elephant yam is a cooling food. Hence patients suffering from cold, sinus infection or asthma should avoid its intake.

• The sap from the stem is fermented and used to treat diarrhea and dysentery.
• The inside of the stem is cut and eaten raw as an antidote for snakebites.

Nutritional  profile of Elephant foot yam

Elephant foot yam has a rich nutritional profile.

• It provides energy about 330KJ/100g (approximately).
• Potassium, Phosphorous and Magnesium are the key minerals found in elephant yam. It also contains trace minerals like zinc, copper and selenium.
• It also contains Calcium. 50-56mg/100g of its contents is Calcium.
• Its 18-24% is carbohydrate content.
• About 0.8% is fiber..
• Its water content is about 72-79%
• 1.7-5.0% of its content is protein.
• It has omega-3 fatty acids which are known to increase the good cholesterol levels in the blood.
• Diosgenin, a molecular hormone which has potential anticancer effects, is found in yam.
• Elephant foot yam is high on vitamin B6 content.
• It also contains Vitamin C and Vitamin A.

From its wide medicinal benefits and nutritional profile we can hereby conclude that elephant yam is very potent source of nutrition. So its consumption will prove beneficial to health. It can also be consumed by people looking for weight reduction as it is low on fat content (0.2-0.4%). Yam is a healthy low fat food.

SIMPLE WAYS TO INCLUDE AYURVEDA IN EVERYDAY LIFE

Ayurveda is generally associated with medicinal plant extracts, herbal powder, medicated oils, etc in our minds. Ayurveda is a lifestyle to be practiced in day to day life. You can make the most of your circumstances by following a simple pattern in your daily schedule.

You need to have a disciplined approach to the set lifestyle in your daily routine. You can practice the Ayurvedic principles and enjoy life, this will in turn help you age with dignity and grace.

Just like how you catch up with newspaper and media to be updated on all recent developments you need to find time for essential  activities that will improve your physical and mental attitude to life.

Wake up early. 

There is a popular saying: The early bird gets the worm. You need to catch up with  God’s creation in the early morning i.e 4.30 am to 5.00 am. This is the time when the air is fresh and pure, there are very few vehicles on the roads. No chaos and hectic activity in the surroundings. You will hear to nature’s tunes. The freshness in the air is infectious, it will make you active and you will have positive energy throughout the day.

Eliminate your toxins

As soon as you get up, try to clear your bodily toxins in the form of urine or poop. If you delay your excretion process, then indirectly you will be poisoning yourself which can further create never-ending problems later in life. So maintain a schedule to get rid of toxins from your body. Training to be initiated from childhood.

Start your day with sweetness

You should consume honey water in the early morning. Add one teaspoon of honey in 1 cup of water . This honey water will remove all toxins from your body. Honey is known for its anti bacterial properties . Honey boosts immune system therefore ideal to start the day.

Make a schedule

Prioritize your activities by planning for the day. Make a “To do activities list” for the day and you will be able to focus on the activities. If you a have a planned schedule you need not do fire fighting and building your stress levels on the dotted line . Planning will create a mental, physical and emotional balance in your body and you will be in control of the situation.

Walk for better life

Walking is one of the best forms of exercise. It provides mental, physical and emotional peace without straining your body.

Go for a morning walk . If you cannot adjust the time in the morning then select evening schedule at least.  For people in seating jobs it is advisable to take brisk walks in the course of your work to take a break from a very stressful day at work.

Oil massage

Your skin will get nourished , look young and will be ready to face all seasons when you massage with oil. Try oil massage every morning to safeguard yourself from wrinkles and other aging damage. Oil massage in the morning will prevent drying out of the tissues and nurtures your mind and body. Besides, it also gives a healthy looking complexion to your skin.

Hydrate yourself well

Drink sufficient amount of water every day. Drink atleast 10 to 12 glasses of water. Water is the best source to flush out toxins from the body and to ensure smooth running of the digestion system. Your body will be active and skin will be clear.

Exercise is essential

Allocate time for doing exercises. Include exercises like cycling, yoga or any other aerobic exercise in your daily regime. A good 30 minutes of exercise will help to keep disease away, maintain your weight and will enhance your body’s blood circulation. Do it on an empty stomach for better results.

Meditate for inner peace

Just disconnect yourself from the outer world by taking a break. Just sit down and close your eyes for few minutes. Allocate 10 to 15 minutes at least for this activity. This technique will help to give you inner peace and you will feel healed after the session. People use the time to recite a mantra or Gods name. This will bring relaxation and relief from stress and strain.

Include Ayurveda eating

Include Ayurveda eating in your diet, your body will start developing energy and help to clear toxins. The secret of living healthy and free from diseases is to focus on your diet, eat healthy, avoid junk food. Include fresh foods, seasonal fruits and vegetables. Select essential foods that will cut down fats.

It is OK to have a change in food when you are on travel, attending a party etc, but do not make it a part of your diet daily.

Restful sleep is important

Our body needs time to rejuvenate and to detoxify, and the best time for this process is sleeping. When we get good sleep, our inner cells work in harmony to strengthen our immune system and circulate vibrant energy throughout our body.

For individuals who have restless nights waking up , tossing and turning it is advised to  take a warm bath before bed and use essential oils such as lavender or sandalwood to calm you down. Complement this with slow and deep breathing.

Go for the milk therapy

At times you may get frustrated because you are constantly tossing and turning in bed , unable to get sound sleep, in spite of a tiring day, then drink a glass of warm milk. This technique will help you to fall asleep quickly. Preferable have Organic milk ,free of additives, and boiled with a pinch of cardamom , enables easy digestion.

Make your own skin pack

Instead of using artificial skin products and spending more money , opt in for totally naturally products on your skin. The best way to nourish your skin is by making your skin-packs by yourself. Make your skin-packs using those ingredients which are totally safe to eat like honey, rose water, cucumber, almonds, milk and yoghurt to moisturize your skin. Follow the article Quick and Easy Natural Homemade Beauty Face Mask

Bond with nature

When you have a break, instead of spending time with your gadget spend time with flowers and trees. You can spend time in hobbies like gardening, painting which will make you forget all your worries, problems and stress. You will be associated with nature, build a connection with Mother nature . You will find contentment by giving something in return to the Earth for future generations to witness

I conclude with the following words…. Before going to bed thank God for making one more day pass away. Feel gratitude for all the blessings you have received and seek support for all challenges to be faced in the future by you, your family , near and dear ones.

I’m sure you will sleep in peace and you will wake up with the spirit to handle life as it comes.

 

ESSENTIAL FOODS THAT CUT DOWN FAT

To cut down fat you need not change your food pattern or introduce new things you may not feel like having. Instead look around your kitchen , there are few ingredients in the racks that ensure weight loss by cutting down fat.

Ayurveda recommends to include all tastes – sweet, sour, bitter, salty, astringent, pungent in at least one meal each day  This will help balance unnatural cravings. My earlier article The importance of six tastes in Ayurveda describes this.

Turmeric

Curcumin, the active component of turmeric turn off certain genes that cause scarring and enlargement of the heart. Regular intake of turmeric may help reduce low-density lipoprotein (LDL) or bad cholesterol and high blood pressure, increase blood circulation and prevent blood clotting, helping to prevent heart attack.

Garlic

It is considered that a garlic a day keeps sickness away. An effective fat-burning food, garlic contains the sulphur compound allicin which has anti-bacterial effects and helps reduce cholesterol and unhealthy fats.

Cardamom

Cardamom is a thermogenic herb that increases metabolism and helps burn body fat. Cardamom is considered one of the best digestive aids and is believed to soothe the digestive system and help the body process other foods more efficiently. Added in spicy dishes , desserts and in many recipes to maximize benefits.

Chillies

Foods containing chillies are said to be as foods that burn fat. Chillies contain capsaicin that helps in increasing the metabolism. Capsaicin is a thermogenic food, so it causes the body to burn calories for 20 minutes after you eat the chillies. Minimize quantity intake to avoid spoiling the day.

Honey

Honey is a home remedy for obesity. Honey mobilizes the extra fat deposits in the body allowing it to be utilized as energy for normal functions. One should start with about 10 grams or a tablespoon, taken with water early in the morning. It boost immune system and contains anti bacterial properties. Be careful to pick the natural variety when you purchase.

Buttermilk

Buttermilk contains just 2.2 grams of fat and about 99 calories, as compared to whole milk that contains 8.9 grams fat and 157 calories. Regular intake provides the body with all essential nutrients and does not add fats and calories to the body. It is thus helpful in weight loss. You can consume this with a little of salt and curry leaves. Relieves tiredness of the scorch heat.

Curry leaves

Incorporating curry leaves into your daily diet can help you lose weight. Curry leaves flush out fat and toxins, reducing fat deposits that are stored in the body, as well as reducing bad cholesterol levels. If you are overweight, incorporate eight to 10 curry leaves into your diet daily. Chop them finely and mix them into a drink, or sprinkle them over a meal.

Moong dhal

The bean sprouts are rich in Vitamin A, B, C and E and many minerals, such as calcium, iron and potassium. Moong dhal is recommended as a food replacement in many slimming programs, as it has a very low fat content. It is a rich source of protein and fiber, which helps lower blood cholesterol level. The high fiber content yields complex carbohydrates, which aid digestion, are effective in stabilizing blood sugar and prevent its rapid rise after meal consumption.

Oatsmeal

Oatmeal is high in soluble fiber and that will reduce cholesterol significantly. It will also help flush many acids and fats out of your body. It is important to eat oatmeal without putting sugar and butter on it to make it more palatable. If you have to sweeten it, do it with fresh fruits or natural honey.

Cabbage

Raw or cooked cabbage inhibits the conversion of sugar and other carbohydrates into fat. Hence, it is of great value in weight reduction. Include it as salads or steamed side dish.

Beans

Cooked beans are very good to cut down fat. You can consume cooked beans like kidney beans, white beans. Include them with breakfast. Makes a good diet for the day. The proteins in the beans will help to burn fats. Beans are high in both fiber and protein and can help in burning down fat while delivering great energy and nutrition. Furthermore, beans are low in calories and saturated fats, though you should avoid consuming refried beans which are actually high in saturated fats.

Eggs

Eggs have a perfect balance of amino acids. These are the protein building blocks your body uses to develop muscle fibers. Eating an egg daily can assist with cutting fat. If you have high cholesterol, you can opt for egg white only.

Be cautious of the food you take . Exercise and maintain good health. You can further follow Simple ways to include Ayurveda in everyday life.

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