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The Mediterranean Diet and its Huge Health Benefits!

Posted on May 11, 2017 by Nausheen Fatima

The Mediterranean Diet and its Huge Health Benefits!

  The Mediterranean diet became popular   after the 1970s Seven Countries Study,    which compared various diets of people living in  the U.S. to several  mediterranean countries. Not only is it  for weight loss, it’s a heart-healthy  eating plan as well. It has been proven to lower the risk of death from  cardiovascular disease and stroke. It  also lowers the risk for diabetes,   cancer, Alzheimer’s and Parkinson’s disease. (MayoClinic)

 Considered by many nutrition experts to  be one of the most heart-healthy ways  of eating there is, the base of the  Mediterranean diet is loaded with anti-inflammatory foods and built upon plant-based  foods and healthy fats. (Draxe.com)
 According to the Harvard School of Public Health,”Together with regular physical activity  and not smoking, our analyses suggests that over 80% of coronary heart disease, 70%  of stroke, and 90% of type 2 diabetes can be avoided by healthy food choices that are  consistent with the traditional Mediterranean diet.” 
 

The History of Falafel: 

 

A Key part of todays Mediterranean  diet, the yummy fritter like ball called  "Falafel" is full of fun history and  nutrition!

 Falafel is the second most common dish made of chickpeas, after hummus of course. It is eaten in many Arab and Mediterranean countries, each with it’s own special version. The Syrian, Lebanese being most popular.
You can find falafel all around the world today. But when in the US and North Europe, is it usually made by Palestinians, Lebanese, Syrians, or Egyptians, all from the Land of Mesopotamia. Falafel is very common in these countries (except Turkey).
A common theory suggests falafel was invented some 1000 years ago by the Egyptian Copts, who brought it with them to the rest of the middle-east. Another theory date the invention of falafel as far as the the 6th century AD, or even earlier, placing it on the subcontinent of India, which is known until today for making various chickpea-based dishes. And like anything else – some say it was invented by the ancient Egyptians.
Is falafel good for you?
Falafel contains around 325 calories for 100gm. It’s made out of 35% water, 30% carbohydrates, 15 percent protein and some 20% of the rest – which may include some fat and also vitamins and minerals, from potassium and magnesium to folate. When deep fried, the falafel contains relatively little fat, and when eaten with salad it is both satiating and healthy.
(credits Hummus101.com)

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Parsley - The wonderful Mediterranean Herb!

Posted on May 11, 2017 by Nausheen Fatima

Parley, eaten for over 2000 years, is a Wonderful plant. That is why it has been chosen as a main ingredient in many Mediterranean recipes. Here are some of its key healthy benefits.

 Lowers Your Cancer Risk
 Eating parsley can decrease the danger of cancers like skin, alimentary canal, breast and prostate cancer. Parsley has high amounts of the flavonoid known as apigenin. In addition to apigenin possessing remarkable anticancer properties, it’s additionally a strong anti-inflammatory and antioxidant.

 Enhances Your Immune System

 Parsley might help boost the immune system. Parsley essential oil has been proven to suppress an overstimulated immune response, which makes it a crucial player in the fight against allergies, auto-immune and persistent inflammatory disorders.

Conquers Inflammation
Parsley helps you to lessen the swelling and pain related to arthritis. Parsley includes a volatile oil called eugenol that’s been proven in studies to have antiarthritic properties and powerful anti-inflammatory  benefits, and can significantly curb swelling within the joints.

High Nutrient Content
Parsley also comprises the flavonoid anti-oxidants apiin, apigenin, crisoeriol, and luteolin. Folate in parsley encourages heart health by reducing amounts of proinflammatory homocysteine.

Fights Illness
Parsley offers protection from an extensive selection of disorders – from diabetes, atherosclerosis and colon cancer to asthma and more!

Protects Your Blood Vessels
Parsley is a great generator of just one of the very significant B vitamins: folic acid. This acid can help you to reduce homocysteine. Homocysteine is just a naturally occurring amino acid within the human body, but blood vessels can be damaged by high levels in the blood, raising the danger of stroke and heart attack.

Helps Your Heart to Be Healthy
Homocysteine (the amino acid that appears within the human body mentioned above) threatens the body’s blood vessels when its amounts become too high. Fortunately, the folate (or folacin) seen in parsley helps convert homocysteine into harmless molecules. A routine garnish of parsley will help defend against cardiovascular issues like stroke, coronary attack, and atherosclerosis.

Rids Urinary Tract Infections
Bastyr University has listed as one of its recommended herbs for remedying urinary tract infections as an antibiotics alternative. Other herbs on the list contain uva-ursi, goldenrod, nettles and horsetail. Ask your physician before making use of parsley to take care of a UTI.

Detoxes
Apigenin and myristicin (found in parsley) boost the productivity of one of our liver’s enzymes that detoxes our bodies. A report on apigenin, specifically, found that the flavone compound also improves the effects of some drugs used to treat colon cancer. This is in line with a study published in the February 2011 journal “Clinical and Experimental Metastasis”.

Chlorophyll for Bad Breath
Parsley is completely chock full of chlorophyll. This can help because it has anti-bacterial properties that cut down on the development of bad bacteria. Chlorophyll found in parsley is a great remedy to prevent bad breath (halitosis) for ages.

 

 

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Chickpeas - What's in your Hummus?!! :)

Posted on May 07, 2017 by Nausheen Fatima

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The Mediterranean Diet

Chickpeas -What's in your hummus?! 

As a legume, chickpeas are considered both a vegetable and protein food, helping you hit two important food groups at once. These nutty beans are rich in a number of important nutrients that keep you well -- including protein, vitamins and minerals -- and they provide fiber too. Including chickpeas in your diet may play a role in reducing your risk of a number of chronic illnesses such as heart disease, diabetes and cancer.

Chickpea Nutrition

Chickpeas aren't super low in calories like most veggies, but they're rich in a number of good-for-you nutrients. A 1-cup serving of boiled chickpeas has 270 calories, 45 grams of carbs, 4 grams of fat, 15 grams of protein and 13 grams of fiber. That same 1-cup serving also meets 70 percent of the daily value for folate and 26 percent of the DV for iron. It's also a good source of a number of other minerals including manganese, magnesium, zinc and copper, as well some other B-vitamins, including thiamine and vitamin B-6.

They're a High-Fiber Food

Fiber is one of the reasons you may want to add chickpeas to your menu. Most Americans fall way short of meeting their recommended daily fiber needs, according to the 2015 Dietary Guidelines for Americans. Depending on your age and gender, fiber needs range from 21 to 38 grams a day. A 1-cup serving of chickpeas provides about a third of your daily fiber needs. 

While you might know that adding more fiber to your diet is good for keeping you regular, there are a number of other health benefits. Fiber in foods like chickpeas keeps you feeling full longer, helping you eat less, which may benefit your waistline. Chickpeas contain soluble fiber, which helps lower low-density lipoprotein, or bad cholesterol. Soluble fiber also helps keep blood sugars steady, which benefits people with diabetes. There's an association between a higher intake of fiber and lower risk of certain types of digestive cancers, including stomach and colorectal.

    Chickpeas Are Folate-Rich

    Most Americans don't have a problem getting enough of the B vitamin folate in their diet, according to the Office of Dietary Supplements. But certain groups, namely women of childbearing age, may not be getting enough. Folate is a critical nutrient during periods of rapid cell growth, especially during the development of a fetus. Low intakes of folate before and during pregnancy are associated with neural tube defects, or birth defects of the spine or brain leading to conditions such as spina bifida. Folate also plays a role in the formation of red blood cells and DNA. One cup of chickpeas meets more than 70 percent of a woman's daily folate needs and almost 50 percent of the daily needs of a pregnant or nursing woman.

    They're a Vegetarian Source of Iron

    Children, teens and women, as well as vegetarians, may have a tough time getting enough dietary iron. Iron helps make red blood cells and certain hormones, and it's important for cell function and normal growth. Due to the menstrual cycle, women have higher iron needs than men, 18 milligrams vs. 8 milligrams a day. After menopause, women's needs drop to 8 milligrams a day as well. One cup of chickpeas meets more than 25 percent of a woman's daily iron needs and more than 50 percent of a man's needs. 

    However, the iron in chickpeas is nonheme iron, which isn't absorbed as easily as heme iron -- the type of iron found in meat. But you can improve the amount of iron your body absorbs from the beans if you combine them with a food rich in vitamin C. For example, add chickpeas to your tomato soup, or use red peppers to eat your hummus.

    Chickpeas Are High in Protein

    Chickpeas are an excellent source of protein, with a 1-cup serving containing more protein than that of two large eggs. However, the protein in chickpeas isn't "complete" because, unlike animal foods, it doesn't contain all of the essential amino acids. But you can easily get the amino acids you need by eating other sources of protein, such as eggs, dairy, meat, grains and veggies, throughout the day. Although you don't have to eat your chickpeas at the same meal as these other foods to get the benefits, you can mix chickpeas into quinoa or add a few to a dinner salad. If you're a vegetarian eating chickpeas as a source of protein, eat a varied diet that includes whole grains and veggies -- such as a 100-percent whole-wheat pita or carrot and celery sticks with your hummus -- to get all the essential amino acids.
    (credit: livestrong.com)

    So Come Enjoy the Mediterranean Recipes Such as Hummus and Falafel made from scratch using healthy Chickpeas !!

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    Hi - We are Here!

    Posted on December 22, 2015 by Staff Blogger

    OrganiSoul team is passionate about eating healthy organic foods as well having reasonable physical activity to balance the diet each of us consume. 

    When we speak about a healthy mind body and soul trio as a combination or whole, we can't ignore the affect of Genetic Modification of foods and its impact on our bodies once we consume such foods.  Hence we have come forth to provide busy individuals a chance to get home like cooked meals according to their life and dietary needs.

    As we move along in presenting ourselves to you we will have contributions from experts from the Food industry as well as medical fields. We will frequently share articles and posts from our partner organizations as well.

     

    Keep in touch and venture back here!

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