C | Diet Mantra

C: CARROT, CALCIUM, CORONARY ARTERY DISEASE, CYCLING, CREATIVITY

Carrot

carrot

 

Packed with nutrients the carrot is particularly beneficial for the eyes and the skin.
Nutrients: Vitamin K, beta carotene, folate, calcium, chromium, iron, zinc, fiber.

Facts on the carrot

Carrots improve vision and keep the skin healthy. The beta-carotene present in carrots is converted by the body into the antioxidant Vitamin A. This antioxidant helps strengthen cells against virus, fight cancer and prevent heart disease. The beta-carotene present in carrots is converted by the body into the antioxidant Vitamin A. This antioxidant helps strengthen cells against virus, fight cancer and prevent heart disease. The fiber content aids digestion and elimination.

Carrot apple juice (serves 2)

* Ingredients
* 8 carrots, scrubbed and sliced
* apples, sliced
* ½ teaspoon ginger (crushed)

Method

Blend in a blender and serve

Calcium

Calcium is essential for bone formation. Without an adequate daily intake, calcium is withdrawn from the bones to maintain normal blood levels.

RDA for calcium

The recommended daily allowance (RDA) for ages between 10 to 30 years is 1,200 mg per day.

For those younger than 10 and older than 30 the RDA is 800 mg per day.

Postmenopausal women not on estrogen supplementation need 1,500 mg per day.

Adequate calcium intake is crucial during growing years until the age of 30, as during these years the bone mass may still be increased. Postmenopausal women need a higher intake of calcium as estrogen levels are depleted.

Calcium content of common foods

Common foods Serving size Calcium (mg)
Cheese 6 tablespoon 200
Cottage cheese ½ cup 50
Milk 1 cup 300
Soy milk 1 cup 10
Ice cream 1 cup 200
Yogurt 1 cup 350
Macaroni and cheese 1 cup 250
broccoli ½ cup 100
bread 1 slice 20
Rice, noodles, pasta 1 cup 20
Meat, fish, poultry 3 oz 10
Egg 1 30
Shrimp 3 oz 100
Beans 1 cup 50
Peanuts ½ cup 30

 

Coronary Artery Disease (CAD)

The coronary arteries are the blood vessels that supply the heart muscle with oxygen and the nutrients that it needs to work properly and remain healthy. Coronary artery disease is one of the leading causes of death the world over.

What goes wrong?

The heart is a muscular pump in the chest that is continually working; it contracts 100,000 times a day. For all the work it does it needs a good amount of blood supply, which is provided by the coronary arteries. When this is compromised the result is ischemia (less oxygen), angina (partial blockage) or myocardial infarction, which is a heart attack (complete blockage)

Risk factors:

* Smoking
* High cholesterol
* High blood pressure
* Diabetes
* Obesity
* Stress
* Lack of exercise
* Genetic factors
* Age

Preventing CAD

cad

Cut down the total amount of fat in your diet.
Replace animal fats including dairy fats, with vegetable oils.
Eat more fresh fruit and vegetables.
Plan a sensible diet and lose weight, if you are overweight.

 

Exercise and the heart

Regular exercise strengthens the heart muscle. It keeps the heart and the blood vessels working optimally. A well-conditioned heart can pump a large amount of blood with fewer heartbeats than a weak heart. Exercise makes the heart more resistant to stress, heart attack and heart disease. The heart is a muscle and just like any other muscle, it works better and more efficiently when it is in shape. Exercise makes the heart stronger, helping it to pump more blood with each heartbeat.

What is the best type of exercise for the heart?

Cardiovascular (aerobic) exercises such as walking, jogging, swimming, running and cycling are ideal exercises for improving functioning of the heart. They make the heart work harder to pump blood and therefore more oxygen is delivered to the body’s cells.

Cycling

Cycling is a low-impact cardiovascular exercise, which is safe on the joints. This is because the weight of the cyclist is borne by the saddle.

Adjusting your cycle

Adjust the saddle height. At the lowest part of the cycle action your leg should still be slightly bent. If you have to straighten your leg completely, it means the saddle is too high for you and you will put unnecessary strain on your knee joint.

Training options

Interval train. Start with a moderate speed for 5 minutes. Increase speed for 5 minutes. Continue this pattern of training. Slowly increase the intensity of your workout by sprinting for a short period. Now, gradually increase speed for the next 15 minutes. For the last 10 minutes, raise your intensity level to your maximum. Then, slowly reduce pace and end with a cool down.

Creativity

Be creative.

‘Inspire’ is derived from the word ‘in spirit’.
You are inspired when you are absorbed in what stirs you and what stirs your soul.