Micro Greens – Nutrient Packed Greens

Micro greens are the seedlings of vegetables and herbs. Once the seed of an herb or vegetable begins to grow, it is considered a sprout. Once the sprout begins to grow, the baby plant is considered a micro green. Sprouts and micro greens are not one and the same. Sprouts are usually grown in water and harvested within 2-3 days while micro greens are grown in soil, require sunlight, and harvested after 1-3 weeks, when they are about 2 inches tall. Baby greens are grown for longer periods and are usually around 34 inches tall when they are harvested.

The flavour of micro greens depends on the plant they come from. It can range from mild to tangy, spicy, or peppery.

Nutritional content:

Studies suggest that micro greens contain high concentrations of nutrients compared with mature vegetables and herbs. Due to their high antioxidant content, micro greens are considered a functional food, a food that promotes health and prevents disease.

Consuming plant-based foods of all kinds has been linked to a reduced risk of many health conditions, such as obesity, diabetes, heart disease, and high blood pressure. Plant-based foods also support a healthy complexion, increased energy, lower weight, and longer life expectancy.

Many people are not getting the recommended amount of vegetables and fruits per day for various reasons including access, cost, convenience, and individual preference for taste. But the saving factor is micro greens can easily be grown at home in a small space with little cost and provide a huge return in terms of nutrients.

How to grow micro greens:

Micro greens are relatively easy to grow on a small scale and can even thrive indoors if sunlight is available. People wishing to grow their own micro greens can follow these steps to do so.

  • Scatter seeds over an inch of potting soil in a planter dish or tray and cover with another thin layer ofsoil.
  • Mist the soil with water and place near a source of sunlight or a grow light.
  • Continue to mist the seeds daily to keep the soil moist.

The micro greens will be ready to harvest in 23 weeks. People should make sure to cut their greens above the soil line and rinse well before using.

What varieties can be grown as micro greens?

Well, everything! Salad greens, leafy vegetables, regular vegetables, root vegetables, herbs and even edible flowers can be grown and harvested as micro greens.

The most commonly grown varieties are -Radish, spinach, basil, carrot, celery, chives, cabbage, mustard, cilantro, fennel, mint, dill, beets, kale, red Amaranth, lettuce and alfa-alfa.

But literally any edible vegetable or herb can be eaten as a micro green. Start with the seeds already in your pantry and refrigerator, and make your way up with store bought seeds tomato, pepper and chilli seeds can be saved every time you cook with them. Mustard, fenugreek, coriander and lentils can be soaked and sprouted – and these are readily available in your pantry.

Tips to incorporate more micro greens into a diet:

Micro greens can boost colour, enhance flavour, and add texture to any dish, while delivering a nutritional boost as well. Some tips for adding micro greens into meals include:

  • using them as a topping for salads and soups
  • tossing a small handful into a smoothie or juice before blending
  • using them as a garnish alongside any main dish
  • placing micro greens on top ofa flatbread or pizza after cooking
  • replacing lettuce with micro greens on a burger, sandwich, or tacos.

Asthma Bath

Bronchial asthma is a major burden affecting more than 300 million people globally. It is an immune inflammatory disorder characterized by air way hyper responsiveness associated with bronchospasm, edema of mucus membrane and airway obstruction. The symptoms are episodic or chronic wheezing, cough and feeling of tightness in the chest as a result of broncho-constriction.

Asthma bath is one of the important naturopathic modalities (hydrotherapeutic measure) which helps in relieving the muscle spasm, improving the lung functions relieving and enhancing the depth of respiration, and thus, relieves congestion from the lungs. Hence it is helpful in asthma, bronchitis, emphysema and other respiratory ailments. 

The procedure

During Asthma bath, patient will be made to lie in the immersion tub, half filled with water, at a temperature of 37–38°c. The hot water tap is then opened and temperature is raised up to 40 to 42°C. The duration is four minutes. Then the body is rubbed, beginning with the left leg, then the left arm, abdomen, chest, right arm, right leg, back and the spine. The spine is rubbed till the skin turns red. After rubbing the spine, the chest and the abdomen are rubbed again, for three to four minutes. When rubbing is over, the flow of hot water is stopped. Then you are asked to sit in an upright position and exhale for an instant, and a bucketful of cold water is splashed over the back. Immediately, the patient is asked to inhale, and half a bucket of cold water is poured on chest. Now the patient is to lie in this potion for 2–4 minutes.

This process has to be repeated twice or thrice. The water in the tub has to be brought back always to 37–38°. Finally, a short, cold shower for 2 minutes, and thirty to forty minutes of relaxation is advised.

General Instruction:

  • Carry loose fitting and easily removable clothes.
  • Do not go for the treatment on a full stomach.

Contra indication

  • Heart ailments.
  • Open wounds and fractures.
  • Woman who are pregnant or anyone with abnormally high or low blood pressure.
  • Recently operated.
  • During menstruation
  • Vertigo 

Physiological effects of asthma bath – A JNI Experience

A common noticeable factor in bronchial asthma patients is that the functional efficiency of one or more excretory organs will be low because of morbid accumulations and lowered vitality. The process of oxygenation and circulation will be erratic due to congested bronchi. In the present study, asthma bath provided to the patients aimed at improving these factors.

The improvement in lung functions following asthma bath are due to the short peripheral vasoconstriction following the treatment. Broncho-constriction is one of the characteristic features of asthma and hence the main goal of the treatment is to release this constriction. It happens as a reaction to the long continuous rubbing, warm water application, and a sudden splashing of cold water to the chest, which causes a peripheral vasoconstriction always followed by a long vasodilatation in periphery as well as to the vital organs present in the thoracic cavity. The blood is mainly directed towards the vital organ, especially towards the chest because of the cold splash. The sudden splashing of cold water is also potent to induce an adrenalin rush or a sympathetic arousal in the body as the impulses of the cold receptor travels to the sympathetic ganglia of the spinal cord which causes a highly localized stress response. And the same adrenalin will be directed towards the bronchi and bind to the beta-adrenergic receptor causing a broncho-dilatation.

Thus this particular treatment modality has a vital role to play as a primary health care practice of asthma.

JNI has extensive research work on this disease as well as its treatment modality which is being practiced successfully for years with excellent effect.

Reflexology

Reflexology is the application of appropriate pressure to specific points and areas on the feet, hands, or ears. Reflexologists believe that these areas and reflex points correspond to different body organs and systems, and that pressing them has a beneficial effect on the organs and person’s general health.

Although reflexology is not used to diagnose or cure health disorders, millions of people around the world use it to complement other treatments when addressing conditions like anxiety, asthma, cancer treatment, cardiovascular issues, diabetes, headaches, kidney function, PMS, and sinusitis.

Where are the reflexology points and areas?

In reflexology theory, points and areas on the feet, hands, and ears correspond to specific organs, bones and body systems. Practitioners access these points on the feet and hands (bottom, sides, and top) and the ear (both inside as far as the finger can reach and outside) to affect organs and systems throughout the entire body.

Maps of reflex points have been passed amongst practitioners across the globe. Understandably, there is no agreement among all reflexologists on all points; however, general agreement does exist on major reflex points. Some scientific documentation of linkages between the skin and internal organs also exists.

To represent how the body systems correspond to. one another, reflexologists use reflexology ‘maps’. A good example of a reflexology map exists for the feet. Each foot represents a vertical half of the body:

  • The left foot corresponds to the left side of the body and all organs, valves, etc. of that side are found there.
  • The right foot corresponds to the right side of the body and all organs of that side are found there. For example, the liver is on the right side of the body, and therefore the corresponding reflex area is on the right foot.

Whatever the specific technique, reflexology theory holds that the practitioner is working to release congestion or stress in the nervous system and balance the body’s energy.

Benefits of Reflexology

  • It stimulates nerve function, relieves pam
  • Boosts circulation & increases energy
  • Induces a deep state of relaxation
  • Eliminates toxins
  • Stimulates the central nervous system.
  • Prevents migraines.
  • Cleans up urinary tract conditions.
  • Speeds up recovery after injury / surg
  • Helps relieve sleep disorders.
  • Reduces depression.

Furthermore, it can help ease the treatment of various cancers and even may soothe the pains of pregnancy, including those occurring after the baby is born.

Reflexology at JNI

Reflexology track at JNI is a good example of an ideal track. It has 3 circles in it.

First is a pebble track. Walk slowly on this track for one round.

The second a sand track. Walk on the dry sand next for two rounds.

Third round is hot and cold water track. Three times alternatively hot and cold water track are to be walked through. Walk very slowly, spending 1 minute in hot water and 15 seconds in cold water track placed in rows, taking 3 minutes 45 seconds for one round. Walk for 3 rounds.

Feel the pressure and water temperature consciously while walking, taking more care of the tender points on the feet.

Anxiety Disorders and Phobias

Anxiety is the body’s response to fear. It plays a valuable role in self-preservation – the fear of the consequences often prevents us from taking unnecessary risks. Anxiety as a disorder results from the fear response becoming out of proportion to the actual risk. Anxiety disorders involve excessive levels of negative emotions, such as fear, worry, nervousness, and tension, and the anxious feelings occur involuntarily despite your best attempt to avoid them or stave them off.

The body responds to anxiety stimulus both physically and mentally. Anxiety can lead to over-stimulation of the sympathetic nervous system. It manifests by the physical symptoms such as a rapid heartbeat, sweating and trembling, and psychological symptoms such as restlessness, insomnia and difficulty in concentrating. Anxiety is often seen as a triggering of the fight-or-flight reaction, causing excess adrenaline secretion by the adrenal glands, which in turn produces other hormones (catecholamine) that affect various parts of the body, such as rapid heartbeat, respiration and rise in blood pressure etc.

Anxiety disorders: Like other mental illnesses, reflect dysfunctions within the brain and consist of a group of illnesses such as, obsessive-compulsive disorder, generalized anxiety disorder, phobias, panic disorders and post-traumatic stress disorder-etc.

In such conditions, relaxation by way of yogic technique will immensely help. A patient may follow the guidelines as under:

Slow and deep abdominal breathing: People who are fearful and shy tend to breathe in a shallow fashion from their chest, while those who are more extroverted and relaxed, breathe more slowly, deeply, and from their abdomens. Abdominal breathing and deep muscle relaxation are practiced on a regular basis to reduce symptoms of anxiety and phobias. Your breathing directly reflects the level of tension you carry in your body. Under tension, your breathing usually becomes shallow and rapid, and occurs high in the chest. When relaxed, you breathe more fully, more deeply, and from your abdomen. The more you can shift the center of your breathing from your chest to your abdomen, the, more consistently you feel relaxed on an ongoing basis.

Practice meditation: Meditation is the process that allows you to completely stop, let go of thoughts about the immediate past or future, and simply focus on being now. Meditation means awareness of the existing moment, and being in the present tense.

Get plenty of rest and sleep:  A refreshed body can deal better with the tensions and burdens of life. Simplify your life by making your schedule less hectic. Daily exercise is one of the most potent treatments for anxiety symptoms. Outdoor exercises like walking and swimming are the best antidotes for anxiety and tension. You can also participate in active sports you enjoy.

Avoid foods containing refined sugar or other simple carbohydrates. Include in the diet apricots, asparagus, avocados, bananas, broccoli, blackstrap molasses, brown rice, dried fruits, garlic, green leafy vegetables, legumes, raw nuts and seeds, soya products, whole grains, and yogurt.

These foods supply valuable minerals such as calcium, magnesium, phosphorus, and potassium, which are depleted by stress. Avoid intake of animal protein. Concentrate on meals high in complex carbohydrates and vegetable protein. 

Naturopathy Treatments

  • Cold Spinal bath is one of the best treatment modality of nature cure to relieve anxiety disorders. It can be taken weekly two to three times in the afternoon.
  • Take relaxing warm baths before going to sleep.
  • Self-massage with deep thumb pressure along both sides of the spine in an upward and outward motion.

The Magic of Mint

As per Roman mythology “mentha” the damsel lover of God “Pluto” was transformed into this herb due to the anger of “Prosarpain”, the wife of “Pluto” and Goddess of wealth, therefore, mint is called ‘mentha’ in Latin.

Mint known as “pudina” in most of the Indian Languages is a great carminative herb.

  1. Fresh leaf juice of mint mixed with a tea spoonful of lime juice and honey given 2-3 times in the day cures indigestion, biliousness, flatulent colic, thread worms, morning sickness, iron deficiency, anaemia, summer diarrhoea etc.
  1. A half cup of mint tea taken twice a day is a good remedy for hiccough, colic, indigestion and cold mint tea taken 3-4 times, for 4 days before expected menstrual periods cures spasmodic dysmenorrhea in young girls.
  1. Gargling with mint tea mixed with salt clears hoarseness of throat which gets strained due to excess of talking/singing/shouting etc.
  1. A tea spoonful of fresh mint juice is an excellent tonic for the patients of T.B., Asthma, and Bronchitis. It liquefies the sputum, nourishes the lungs improves body resistance against infections. It prevents asthmatic attack by its secrolytic action and reduces congestion in air passages.
  1. Chew fresh mint leaves every day to improve dental health. The chlorophyll combined with other antiseptic chemicals present in the herb kills all harmful odour producing germs, strengthen’ the gums and prevents tooth decay, pyorrhoea etc. It also improves the sense of taste of the tongue.
  1. Eat regularly mint leaves dressed vegetable salad to kill harmful bacteria present in the food, ease digestion, supplies fresh natural vitamins, minerals and enzymes. It improves urinary output.
  1. Apply fresh mint juice to face every day in the night to cure pimples and prevent dryness of the skin.
  1. Fresh juice application helps in curing insect stings, eczema, scabies, etc.
  2. Adding few mint leaves to lemon juice or buttermilk improves digestion and relieves gases and makes an excellent drink. Pudina chutney is an added attraction on the dining plate and improves digestion.

Fight with Fat – Naturally

Do you think fat is useless substance to the body? Let’s see. Fat is very important, protective tissue of animal kingdom. Fat is known to have two main purposes. Fat stores excess calories in a safe manner so you can mobilize the fat stores when you are hungry. Fat release hormones, which control metabolism. When the toxins in the body exceed normal level, fat tissue will support to store the toxins.

Types of fat

They are brown, white, subcutaneous, visceral, and belly fat. .

  • Brown fat

It’s known that children have more brown fat than adults and it helps them keep warm. Scientists have found that lean people tend to have more brown fat than overweight or obese people. Brown fat stores decline in adults but still help with warmth. Brown fat is now thought to be like muscle than like white fat. When activated, brown fat burns white fat.

  • White fat

White fat is much more plentiful than brown. The job of white fat is to store energy and produce hormones that are then secreted into bloodstream. Small fat cells produce a “good guy” hormone called adiponectin, which makes the liver and muscles sensitive to the hormone insulin, in the process making us less susceptible to diabetes and heart disease. While gaining weight fat cell number will not increase, cell size will increase. When people become fat, adiponectin production slows down or shuts down, setting them up for disease.

  • Subcutaneous

Fat Subcutaneous fat is found directly under the skin. In terms of overall health, subcutaneous fat in the thighs and buttocks, for instance, may not be as bad as visceral fat and may have some potential benefits.

  • Visceral Fat

Visceral or “deep” fat “wraps around the inner organs and creates trouble for your health. How do you know if you have it? If you have a large waist or belly, of course you have visceral fat. As the length of belt increases, span of life will reduce. In the constitution of body, women will have more fat percentage than male for the purpose of child bearing and lactation.

A high-risk waist circumference is:

  • A man with waist measurement over 40 inches (102 em).
  • A woman with waist measurement over 35 inches (88 em).

In the view of fat reduction one has to burn around 9000 calories to reduce 1kg of fat from the body.

Nature cure believes excess of anything which is not useful to the body creates foundation for disease.

Some basic natural ways to counter fat:

  • Fasting is the best remedy. It facilitates usage of excess calories and drains the toxins which are accumulated in the body. It helps in reducing LDL cholesterol and increases HDL cholesterol.
  • Exercise releases mood-boosting chemicals, which help make you happier, healthier, and more confident about self, which helps regulate your eating and keeping your calorie intake under control.
  • Yoga is a good solution for physical and mental balance. Yogasanas and other forms of brisk exercises will strengthen the long muscles and increases bone density and reduce the size offat tissue. Several studies proven that reduction in fat tissues, reduces insulin resistance. “If you have a large waist or belly, of course you have visceral fat. Visceral fat drives up your risk for diabetes, heart disease, stroke, and even dementia. .
  • Eat on time instead of eating 3 large meals a day, opt to eat regularly throughout the day. Having 5 or 6 smaller and healthy meals can actually help you lose weight by boosting your metabolism naturally.
  • Eating empty calories from a junk food can give you the same amount of calories as a salad, but by eating salads you get the vital nutrients needed for the body than a junk food. One of the most important facts in the process of lipogenesis is saving the extra calories. If the consumption of calories is more than the need the extra calories is stored as fat. So burning extra calories is the best way to get rid ofthe extra fat.
  • Increase your fat-burning ability by doing more household activities such as cleaning your house, working in the garden. When possible, take the stairs instead of the elevator.
  • Reduce your fat intake, but not entirely. It is recommended that adults keep their daily fat intake between 20 per cent and 35 per cent of daily calorie intake. However, some fat is necessary for good health. Try to totally eliminate artificial train’s fats that show up on food labels as partially hydrogenated oils.

To fight with fat follow the principles of nature. Periodical fasting, doing regular physical exeirise and following relaxation techniques, maintaining good food habits with dedication will fulfill the goal of fat reduction, maintaining fitness and good health.