Coriander (; Coriandrum sativum) is an annual herb in the family Apiaceae. It is also known as Chinese parsley or dhania or cilantro (). All parts of the plant are edible, but the fresh leaves and the dried seeds (as a spice) are the parts most traditionally used in cooking.

Most people perceive the taste of coriander leaves as a tart, lemon/lime taste, but to nearly a quarter of those surveyed, the leaves taste like dish soap, linked to a gene which detects some specific aldehydes that are also ...

coriandrum sativum

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What-is-the-Ketogenic-Diet?

 What is the Ketogenic Diet?

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The ketogenic diet is a low-carb, high-fat, and moderate-protein diet that has gained popularity in recent years for its weight loss and health benefits. The primary goal of the ketogenic diet is to induce a metabolic state known as ketosis, in which the body uses ketones produced from fat breakdown as the primary source of energy, rather than glucose from carbohydrates.

Potential-Health-Benefits

 Potential Health Benefits

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<ol><li style="font-weight: 400;" aria-level="1">Weight loss: The ketogenic diet has been shown to be an effective tool for weight loss. By reducing carbohydrate intake, the body is forced to burn fat for fuel, which can result in significant weight loss (1).</li><li style="font-weight: 400;" aria-level="1">Type 2 diabetes: A ketogenic diet can help regulate blood sugar levels, as it lowers the amount of glucose in the bloodstream. This can be particularly beneficial for individuals with type 2 diabetes, and some studies have shown that it can even help reverse the disease (2).</li><li style="font-weight: 400;" aria-level="1">Epilepsy: The ketogenic diet was originally developed in the 1920s as a treatment for epilepsy, and it continues to be an effective therapy for children and adults with drug-resistant epilepsy (3).</li><li style="font-weight: 400;" aria-level="1">Neurodegenerative diseases: Research suggests that the ketogenic diet may have a protective effect on the brain, potentially reducing the risk of neurodegenerative diseases such as Alzheimer's and Parkinson's (4).</li><li style="font-weight: 400;" aria-level="1">Cancer: Preliminary research indicates that a ketogenic diet may slow the growth of cancer cells and improve the efficacy of conventional cancer treatments (5).</li></ol>

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(1)Paoli, A., Rubini, A., Volek, J. S., & Grimaldi, K. A. (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European Journal of Clinical Nutrition, 67(8), 789–796. https://doi.org/10.1038/ejcn.2013.116
(2)Hallberg, S. J., McKenzie, A. L., Williams, P. T., Bhanpuri, N. H., Peters, A. L., Campbell, W. W., Hazbun, T. L., Volk, B. M., McCarter, J. P., Phinney, S. D., & Volek, J. S. (2018). Effectiveness and safety of a novel care model for the management of type 2 diabetes at 1 year: An open-label, non-randomized, controlled study. Diabetes Therapy, 9(2), 583–612. https://doi.org/10.1007/s13300-018-0373-9
(3)Neal, E. G., Chaffe, H., Schwartz, R. H., Lawson, M. S., Edwards, N., Fitzsimmons, G., Whitney, A., & Cross, J. H. (2008). The ketogenic diet for the treatment of childhood epilepsy: a randomised controlled trial. The Lancet Neurology, 7(6), 500–506. https://doi.org/10.1016/S1474-4422(08)70092-9
(4)Kashiwaya, Y., Takeshima, T., Mori, N., Nakashima, K., Clarke, K., & Veech, R. L. (2000). D-β-Hydroxybutyrate protects neurons in models of Alzheimer’s and Parkinson’s disease. Proceedings of the National Academy of Sciences, 97(10),

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Delicious-Keto-Recipes

 Delicious Keto Recipes

Keto-Avocado-and-Egg-Salad

Keto Avocado and Egg Salad

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<ul><li style="font-weight: 400;" aria-level="1">2 ripe avocados</li><li style="font-weight: 400;" aria-level="1">4 hard-boiled eggs</li><li style="font-weight: 400;" aria-level="1">&frac14; cup mayonnaise</li><li style="font-weight: 400;" aria-level="1">2 tablespoons chopped fresh cilantro</li><li style="font-weight: 400;" aria-level="1">1 tablespoon lime juice</li><li style="font-weight: 400;" aria-level="1">Salt and pepper to taste</li></ul>&nbsp;

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<ol><li style="font-weight: 400;" aria-level="1">Peel and dice the avocados and hard-boiled eggs.</li><li style="font-weight: 400;" aria-level="1">In a large bowl, combine the avocados, eggs, mayonnaise, cilantro, and lime juice.</li><li style="font-weight: 400;" aria-level="1">Season with salt and pepper to taste.</li><li style="font-weight: 400;" aria-level="1">Mix well and serve chilled.</li></ol>

Keto-Avocado-and-Egg-Salad_2_4

Keto-Chicken-and-Spinach-Alfredo

Keto Chicken and Spinach Alfredo

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Keto-Chicken-and-Spinach-Alfredo_2_1

<ul><li style="font-weight: 400;" aria-level="1">1 lb boneless, skinless chicken breasts</li><li style="font-weight: 400;" aria-level="1">2 cups spinach</li><li style="font-weight: 400;" aria-level="1">1 cup heavy cream</li><li style="font-weight: 400;" aria-level="1">1 cup grated Parmesan cheese</li><li style="font-weight: 400;" aria-level="1">2 tablespoons butter</li><li style="font-weight: 400;" aria-level="1">Salt and pepper to taste</li></ul>&nbsp;

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<ol><li style="font-weight: 400;" aria-level="1">Season chicken breasts with salt and pepper.</li><li style="font-weight: 400;" aria-level="1">In a large skillet, melt butter and cook chicken breasts until fully cooked.</li><li style="font-weight: 400;" aria-level="1">Remove chicken from skillet and set aside.</li><li style="font-weight: 400;" aria-level="1">In the same skillet, add heavy cream and bring to a simmer.</li><li style="font-weight: 400;" aria-level="1">Stir in Parmesan cheese until fully incorporated.</li><li style="font-weight: 400;" aria-level="1">Add spinach and cook until wilted.</li><li style="font-weight: 400;" aria-level="1">Return chicken to skillet and cook for an additional 2-3 minutes to reheat.</li><li style="font-weight: 400;" aria-level="1">Serve hot.</li></ol>

Questions-and-Answers

Questions and Answers

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Q: How long does it take to enter ketosis?

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A: It typically takes 2-4 days to enter ketosis, depending on individual factors such as metabolism, exercise, and carbohydrate intake.

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Q: Can I exercise while on the ketogenic diet?

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A: Yes, you can exercise while following a ketogenic diet. However, you may need to adjust your workout routine and intensity, especially during the initial stages of the diet when your body is adapting to using fat for fuel.

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Q: Is the ketogenic diet suitable for vegetarians or vegans?

Questions-and-Answers_3_7

A: Although the ketogenic diet is typically high in animal products, it is possible to follow a vegetarian or vegan version by focusing on plant-based fats, such as avocados, nuts, seeds, and plant-based oils, and consuming adequate amounts of plant-based protein sources like tofu and tempeh.

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Q: Are there any side effects of the ketogenic diet?

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A: Some people may experience side effects during the initial stages of the diet, known as the "keto flu." Symptoms may include headache, fatigue, dizziness, and gastrointestinal discomfort. However, these side effects usually subside within a few days as the body adapts to the new way of producing energy.

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Q: Can I drink alcohol on the ketogenic diet?

Questions-and-Answers_3_13

A: Consuming moderate amounts of low-carb alcoholic beverages, such as dry wine or spirits with no added sugars, is generally acceptable on the ketogenic diet. However, it's essential to be mindful of the additional calories and potential impact on ketosis when consuming alcohol.

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet that offers numerous health benefits, including weight loss, improved blood sugar control, and potential protection against neurodegenerative diseases. By following a ketogenic diet and incorporating delicious recipes such as Keto Avocado and Egg Salad and Keto Chicken and Spinach Alfredo, you can enjoy a healthier lifestyle while satisfying your taste buds.

The Complete Guide to the Ketogenic Diet: How to Lose Weight and Improve Health

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The Complete Guide to the Ketogenic Diet: How to Lose Weight and Impro

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The-Science-Behind-the-DASH-Diet

The Science Behind the DASH Diet

The-Science-Behind-the-DASH-Diet_0_0

The DASH Diet was developed as a result of groundbreaking research funded by the National Institutes of Health (NIH) in the United States. The diet focuses on consuming whole foods that are rich in nutrients, such as potassium, calcium, and magnesium, which are crucial for maintaining healthy blood pressure levels. Studies have shown that following the DASH Diet can significantly lower blood pressure in just two weeks (1).

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Benefits for Specific Health Conditions and Diseases:

The-Science-Behind-the-DASH-Diet_0_2

<ol><li style="font-weight: 400;" aria-level="1">Hypertension: As the name suggests, the primary goal of the DASH Diet is to lower high blood pressure. By emphasizing fruits, vegetables, whole grains, lean proteins, and low-fat dairy, the diet helps reduce the risk of hypertension-related complications, such as heart disease and stroke (2).</li><li style="font-weight: 400;" aria-level="1">Heart Disease: The DASH Diet is heart-friendly as it limits the intake of saturated fats and trans fats. These dietary changes can help lower LDL (bad) cholesterol levels, reduce inflammation, and improve overall cardiovascular health (3).</li><li style="font-weight: 400;" aria-level="1">Diabetes: The DASH Diet can help manage diabetes by promoting a balanced intake of carbohydrates, proteins, and fats. By focusing on whole foods and limiting processed sugars, individuals can better regulate their blood sugar levels (4).</li><li style="font-weight: 400;" aria-level="1">Weight Loss: The nutrient-dense foods in the DASH Diet can help individuals feel fuller for longer, thus reducing overall calorie consumption. This, in turn, can lead to weight loss and improved health (5).</li><li style="font-weight: 400;" aria-level="1">Kidney Disease: The DASH Diet's emphasis on reducing sodium intake can help prevent and manage kidney disease by reducing strain on the kidneys and improving overall kidney function (6).</li></ol>

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Appel LJ, Moore TJ, Obarzanek E, et al. A clinical trial of the effects of dietary patterns on blood pressure. N Engl J Med. 1997;336(16):1117-1124.
Chiu S, Bergeron N, Williams PT, Bray GA, Sutherland B, Krauss RM. Comparison of the DASH (Dietary Approaches to Stop Hypertension) diet and a higher-fat DASH diet on blood pressure and lipids and lipoproteins: a randomized controlled trial. Am J Clin Nutr. 2016;103(2):341-347.
Sacks FM, Svetkey LP, Vollmer WM, et al. Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) diet. N Engl J Med. 2001;344(1):3-10.
Azadbakht L, Fard NR, Karimi M, et al. Effects of the Dietary Approaches to Stop Hypertension (DASH) eating plan on cardiovascular risks among type 2 diabetic patients: a randomized crossover clinical trial. Diabetes Care. 2011;34(1):55-57.
Champagne CM, Broyles ST, Moran LD, et al. Dietary intakes associated with successful weight loss

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Two-DASH-Diet-Recipes

Two DASH Diet Recipes

Chicken-and-Vegetable-Stir-Fry

Chicken and Vegetable Stir-Fry

Chicken-and-Vegetable-Stir-Fry_1_0

Chicken-and-Vegetable-Stir-Fry_1_1

<ul><li style="font-weight: 400;" aria-level="1">1 lb boneless, skinless chicken breast, thinly sliced</li><li style="font-weight: 400;" aria-level="1">2 cups broccoli florets</li><li style="font-weight: 400;" aria-level="1">1 red bell pepper, thinly sliced</li><li style="font-weight: 400;" aria-level="1">1 cup sliced mushrooms</li><li style="font-weight: 400;" aria-level="1">1/4 cup low-sodium soy sauce</li><li style="font-weight: 400;" aria-level="1">2 cloves garlic, minced</li><li style="font-weight: 400;" aria-level="1">1 tbsp olive oil</li><li style="font-weight: 400;" aria-level="1">1 tsp grated fresh ginger</li><li style="font-weight: 400;" aria-level="1">1/4 tsp crushed red pepper flakes (optional)</li></ul>&nbsp;

Chicken-and-Vegetable-Stir-Fry_1_2

Chicken-and-Vegetable-Stir-Fry_1_3

<ol><li style="font-weight: 400;" aria-level="1">In a large skillet, heat olive oil over medium-high heat. Add chicken and cook until browned, about 4 minutes per side. Remove from skillet and set aside.</li><li style="font-weight: 400;" aria-level="1">Add broccoli, bell pepper, and mushrooms to the skillet. Cook for 5 minutes, stirring occasionally.</li><li style="font-weight: 400;" aria-level="1">In a small bowl, combine low-sodium soy sauce, garlic, ginger, and crushed red pepper flakes. Add the sauce to the skillet and cook for 2 minutes.</li><li>Return the chicken to the skillet and cook for an additional 2-3 minutes or until heated through.</li></ol>

Quinoa-and-Black-Bean-Salad:

Quinoa and Black Bean Salad:

Quinoa-and-Black-Bean-Salad:_1_0

Quinoa-and-Black-Bean-Salad:_1_1

<ul><li style="font-weight: 400;" aria-level="1">1 cup quinoa, rinsed and drained</li><li style="font-weight: 400;" aria-level="1">2 cups water</li><li style="font-weight: 400;" aria-level="1">1 (15 oz) can black beans, rinsed and drained</li><li style="font-weight: 400;" aria-level="1">1 cup cherry tomatoes, halved</li><li style="font-weight: 400;" aria-level="1">1 small red onion, diced</li><li style="font-weight: 400;" aria-level="1">1/2 cup chopped fresh cilantro</li><li style="font-weight: 400;" aria-level="1">1/4 cup fresh lime juice</li><li style="font-weight: 400;" aria-level="1">2 tbsp olive oil</li></ul><ul><li style="font-weight: 400;" aria-level="1">Salt and pepper, to taste</li></ul>&nbsp;

Quinoa-and-Black-Bean-Salad:_1_2

Quinoa-and-Black-Bean-Salad:_1_3

<ol><li style="font-weight: 400;" aria-level="1">In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is tender and the water has been absorbed.</li><li style="font-weight: 400;" aria-level="1">In a large bowl, combine cooked quinoa, black beans, cherry tomatoes, red onion, and cilantro.</li><li style="font-weight: 400;" aria-level="1">In a small bowl, whisk together lime juice and olive oil. Pour the dressing over the salad and toss to combine. Season with salt and pepper, to taste.</li></ol>

Quinoa-and-Black-Bean-Salad:_1_4

Questions-and-Answers_2_0

Q: Can vegetarians follow the DASH Diet?

Questions-and-Answers_2_1

A: Yes, vegetarians can easily adapt the DASH Diet by focusing on plant-based protein sources such as legumes, tofu, and tempeh.

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Questions-and-Answers_2_3

Q: Is the DASH Diet suitable for pregnant or breastfeeding women?

Questions-and-Answers_2_4

A: The DASH Diet can be suitable for pregnant and breastfeeding women, as it promotes a balanced and nutrient-rich diet. However, always consult your healthcare provider before making significant changes to your diet.

Questions-and-Answers_2_5

Questions-and-Answers_2_6

Q: Can I follow the DASH Diet if I have food allergies?

Questions-and-Answers_2_7

A: Yes, you can modify the DASH Diet to accommodate your food allergies by substituting allergy-friendly alternatives.

Questions-and-Answers_2_8

Questions-and-Answers_2_9

Q: Is it expensive to follow the DASH Diet?

Questions-and-Answers_2_10

A: While some fresh produce and lean proteins can be more expensive, the DASH Diet can be cost-effective if you focus on seasonal produce, bulk-buy whole grains, and choose more affordable protein sources like beans and legumes.

Questions-and-Answers_2_11

Questions-and-Answers_2_12

Q: Can I drink alcohol while following the DASH Diet?

Questions-and-Answers_2_13

A: The DASH Diet recommends limiting alcohol consumption, as excessive alcohol intake can increase blood pressure. Moderation is key: one drink per day for women and two drinks per day for men is considered acceptable.

The DASH Diet is a scientifically-backed eating plan designed to lower blood pressure and improve overall health. By focusing on whole, nutrient-dense foods, the diet has shown promising results in managing hypertension, heart disease, diabetes, weight loss, and kidney disease. Incorporating delicious DASH-friendly recipes, like Chicken and Vegetable Stir-Fry and Quinoa and Black Bean Salad, can help you maintain a healthy lifestyle and reap the numerous benefits of this remarkable diet.

The DASH Diet: Lower Your Blood Pressure and Improve Your Health

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Ashwagandha-and-Its-Science-Backed-Benefits

Ashwagandha and Its Science-Backed Benefits

Ashwagandha-and-Its-Science-Backed-Benefits_0_0

Ashwagandha, a powerful adaptogen, has been extensively researched for its stress-relieving and rejuvenating properties. A study published in the Indian Journal of Psychological Medicine in 2012 revealed that Ashwagandha root extract effectively reduced stress levels and improved overall well-being in participants suffering from stress-related disorders. Another study published in the Journal of Ayurveda and Integrative Medicine in 2017 showed that Ashwagandha had a significant effect on reducing anxiety and depression in adults.

Causes,-Symptoms,-and-Risk-Factors-of-Stress

Causes, Symptoms, and Risk Factors of Stress

Causes,-Symptoms,-and-Risk-Factors-of-Stress_1_0

Stress is a natural response to life's challenges, but excessive stress can be harmful to our health. Common causes of stress include work pressure, financial worries, relationship issues, and major life events.

Causes,-Symptoms,-and-Risk-Factors-of-Stress_1_1

Symptoms of stress may include irritability, fatigue, insomnia, headaches, and muscle tension. Prolonged stress can lead to an increased risk of developing chronic conditions such as heart disease, obesity, and mental health issues.

Causes,-Symptoms,-and-Risk-Factors-of-Stress_1_2

The-Magic-of-Ashwagandha:-6-Indian-Recipes-for-Stress-Relief-and-Rejuvenation

The Magic of Ashwagandha: 6 Indian Recipes for Stress Relief and Rejuvenation

Ashwagandha-Milk

Ashwagandha Milk

Ashwagandha-Milk_2_0

Warm a glass of milk and add 1 teaspoon of Ashwagandha powder, 1 teaspoon of honey, and a pinch of cardamom. Stir well and enjoy before bedtime for a restful sleep.

Ashwagandha-Chai

Ashwagandha Chai

Ashwagandha-Chai_2_0

Boil 2 cups of water with 1 teaspoon of Ashwagandha powder, 1 teaspoon of tea leaves, and a pinch of ginger powder. Add 1 cup of milk and let it simmer for a few minutes. Strain and enjoy your rejuvenating chai.

Ashwagandha-Smoothie

Ashwagandha Smoothie

Ashwagandha-Smoothie_2_0

Blend a banana, a cup of yogurt, 1 teaspoon of Ashwagandha powder, and 1 teaspoon of honey until smooth. Add a few ice cubes and blend again for a refreshing smoothie.

Ashwagandha-Laddoo

Ashwagandha Laddoo

Ashwagandha-Laddoo_2_0

Combine 1 cup of roasted chickpea flour, 1 teaspoon of Ashwagandha powder, 1/2 cup of powdered sugar, and 1/2 cup of melted ghee in a bowl. Shape into small balls and let them cool before enjoying these energy-boosting treats.

Ashwagandha-Raita

Ashwagandha Raita

Ashwagandha-Raita_2_0

Mix 1 cup of yogurt with 1 teaspoon of Ashwagandha powder, a pinch of salt, and a teaspoon of finely chopped cilantro. Serve chilled as a delicious side dish.

Ashwagandha-Rice

Ashwagandha Rice

Ashwagandha-Rice_2_0

Cook 1 cup of rice and set aside. In a pan, heat 1 tablespoon of ghee and add 1 teaspoon of Ashwagandha powder, 1/2 teaspoon of cumin seeds, and a pinch of turmeric. Add the cooked rice and mix well. Enjoy this nutrient-rich rice dish with your favorite curry.

Allergy-Note

Allergy Note

Allergy-Note_3_0

While Ashwagandha is generally safe for most people, some may experience allergies. If you have a history of allergies or are unsure about trying Ashwagandha, consult a healthcare professional before incorporating it into your diet.

Questions-and-Answers_4_0

Q: How does Ashwagandha help relieve stress?

Questions-and-Answers_4_1

A: Ashwagandha is an adaptogen, which means it helps the body adapt to stress by regulating the production of stress hormones and promoting relaxation.

Questions-and-Answers_4_2

Questions-and-Answers_4_3

Q: Can pregnant women consume Ashwagandha?

Questions-and-Answers_4_4

A: Pregnant or nursing women should avoid consuming Ashwagandha, as its safety during pregnancy and breastfeeding has not been established.

Questions-and-Answers_4_5

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Q: How long does it take for Ashwagandha to show its effects?

Questions-and-Answers_4_7

A: The duration may vary for each individual, but you can generally expect to notice the benefits of Ashwagandha within a few weeks of consistent use.

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Q: Can I take Ashwagandha with other medications?

Questions-and-Answers_4_10

A: It is essential to consult a healthcare professional before taking Ashwagandha if you are on any medications, as it may interact with certain drugs.

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Q: Is it safe for children to consume Ashwagandha?

Questions-and-Answers_4_13

A: While Ashwagandha is generally considered safe, it's best to consult a healthcare professional before giving it to children, as the appropriate dosage may vary based on their age and needs.

Ashwagandha, an ancient Indian herb, has been scientifically proven to help reduce stress and rejuvenate the body. By incorporating Ashwagandha into your daily diet through these six easy Indian recipes, you can harness its benefits and lead a healthier, more balanced life. Remember to consult a healthcare professional if you have any concerns or allergies.

Ashwagandha Magic: 6 Indian Recipes for Stress Relief and Rejuvenation

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Why-eat-pickles?

Why eat pickles?

Why-eat-pickles?_0_0

Why-eat-pickles?_0_1

The quickest answer to this question is: because they are delicious, crunchy and naturally fermented. Fermented foods are nothing new to humanity. They have existed and enjoyed for hundreds of years. &nbsp;<a href="https://pubmed.ncbi.nlm.nih.gov/23664264/" target="_blank" data-ref="Metabolism of lactic acid in fermented cucumbers by Lactobacillus buchneri and related species, potential spoilage organisms in reduced salt fermentations - PubMed" rel="noopener">[ref. 2]</a>&nbsp;

Why-eat-pickles?_0_2

Although faster storage methods such as freezing and canning are used today, fermentation is one of the best ways to preserve the full composition of beneficial vitamins, minerals and enzymes in fruits and vegetables, and not only. Through fermentation, we even increase the benefits by adding probiotics to the composition of food. &nbsp;<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723656/" target="_blank" data-ref="Page not available - PMCTwitterFacebookLinkedInGitHubSM-TwitterSM-FacebookSM-Youtube" rel="noopener">[ref. 3]</a>&nbsp;

The-Benefits-of-Fermented-Foods

The Benefits of Fermented Foods

The-Benefits-of-Fermented-Foods_0_0

Recently, topics related to probiotics have been much discussed because of the need of modern man to further support his body at a time of increased levels of stress and overwork. The lack of varied and rich in useful ingredients food is also a factor that affects our quality of life. &nbsp;<a href="https://www.ncbi.nlm.nih.gov/books/NBK234703/" target="_blank" data-ref="Page not available - NCBI BookshelfTwitterFacebookLinkedInGitHubNCBI Insights BlogTwitterFacebookYoutube" rel="noopener">[ref. 3]</a>&nbsp;

In our traditional cuisine, pickles are a wonderful addition to lighter or more abundant tables. Using the healthiest way to ferment vegetables and cucumbers in particular, we will not only be able to enjoy authentic taste, but also add countless benefits to our health and well-being.