Heal Yourself- The Natural Way

Ms.Prachi Rege

What do you need to know to be Healthy?

Food Guide Pyramid

Sources of

Carbohydrates

(Grains)

Fruits and Vegetables

-Introduction to less

popular local

Vegetables and Fruits

Powerful Indian

Herbs

Important Spices and

CondimentsBenefits of Seeds Sources of Proteins

Best Oil for me The Rainbow DietIntroduction to

Organic Food

Food Guide Pyramid

Vegetarian Food Guide Pyramid

Sources of Carbohydrates

Carbohydrate Sources (6-8 Servings)

What can you choose apart from staple Roti & Rice?

1. Oats 7. Sama Rice (Vari)

2. Wheat/ Jowar/ Bajra Daliya 8. Singhada

3. Ragi (Nachani) 9. Quinoa

4. Barley (Jav) 10. Root Vegetables

5. Brown Poha (Potato, Sweet Potato etc.)

6. Rajgeera 11. Brown/Red Rice

12. Corn

1 Serving

= 30 Gms

(2Tbsp)

Fruits and Vegetables

Fruits and Vegetables (9 servings a day):

1. Dark Green Leafy Vegetables

Common Name of the Leafy

Vegetable

Marathi/Hindi Name

Taro/Patra Alu/ Patra

Chawli Leaves Chawli

Amaranth Math

(Green and Red variety)

2. Dark Green Leafy Vegetables

Common Name of the Leafy

Vegetable

Marathi/Hindi Name

Shepu/Dill Suva/Shepu

Carrot Leaves Gajar ke patte

Beet Root Leaves Beet Root Leaves

2. Dark Green Leafy Vegetables

Common Name of the Leafy

Vegetable

Marathi/Hindi Name

Drumstick Leaves Shevagyacha

Pala/Sahajan

Mustard Greens Sarson ka saag

Radish Leaves Muli ke Patte

2. Dark Green Leafy Vegetables

Common Name of the Leafy

Vegetable

Marathi/Hindi Name

Green Sorrel Ambatchuka/

Khatta Palak/

Chukka kura

Chandan Batwa Bathua in Hindi

Creeping Spinach/Vine Spinach Mayalu

3. Other Vegetables

Common Name of the Vegetable Marathi/Hindi Name

Drumsticks Shevagyachya Shenga

Plantain Flower Kelphool

Methi, Palak, Green cabbage, Cauliflower, Gourds, Gilki, Karela,

Bhendi, Beans, Red Pumpkin, Tomatoes, Onion (Red and White) etc.

1 Serving of Vegetables = 100 Gms

3. Some Beneficial Exotic Vegetables:

Red Cabbage

(Rich in Vitamin A, Iron and Antioxidant Anthocyanin)

Broccoli

(Anti Cancer and Anti microbial properties, Rich source of

Calcium, Vitamin ‘C’)

Celery

(Anti inflammatory, Cancer protection specially lung

cancer, Rich in Flavonoids, Vitamin ‘K’ and Vitamin ‘C’)

3. Some Beneficial Exotic Vegetables:

Sweet Red and Yellow Bell Peppers

(Rich in Vitamin A, Vitamin C Antioxidant Lutein and

Zeaxanthins, Protection against Esophagus and Digestive Tract

Cancers)

Avocado

(Richest source of Heart Healthy MUFA fats, Potassium, Vitamin

‘K’, also helps to lower the chemotherapy related side effects)

Fruits

Common Name of the Fruit Marathi/Hindi Name

Kiwi/Chinese Gooseberry Kiwi

Grapefruit Papanas/Chakotra

Star fruit Carmbola

Other Fruits: Plums, Lychee, Red grapes, Watermelon, Papaya,

Strawberries,Blackberries, Ber, Karvanda, Amla, Pomegranate, Red

Guava, Kokum, Olives

Magical Herbs

Power your diet with these ‘Magical Herbs’:

Tulsi Leaf A Day Keeps Cancer Away

Characteristics:

*Anti bacterial, Anti inflammatory, effectively protects our body from all sorts

of bacterial, fungal and viral infections.

*Reduces Blood glucose and cholesterol levels. Decreases pain.

*Contains many Phytochemicals and helps cure many respiratory disorders

*Boosts Immunity and a great detoxifier.

How to take everyday?

Crush 5-6 leaves (Washed), add 1 Tbsp drinking water and 1 tsp Honey. Take it

on empty stomach.

1. Tulsi/Basil Leaves

Characteristics:

*Anti Bacterial, Anti inflammatory*Decreases pain and acidity*Contains 6-7 Cancer fighting Phytochemicals *Boosts Immunity*Improves Digestion, helps cure nausea

How to take Everyday?*Add few chopped leaves to buttermilk, lemon or orange juice.*Boil few leaves in water along with Ginger and drink ½ cup daily.*Put chopped leaves in Wheat Atta to make ‘Pudina Parantha’*Make Mint Chutney with Coriander and Green Chillies

2. Mint/Pudina

Characteristics:

*Great for preventing and killing cancer cells

*Helps minimize the Chemotherapy related side effects

*Increases platelet count

*Contains lot of powerful antioxidants that boosts Immunity and fights cancer.

*Anti ageing, helps to reduce Indigestion and Heartburn, increases appetite.

*Cure for Dengue fever.

How to take Everyday?

Most recommend taking 10 leaves, cutting them up and boiling them in 1.5 Liters of water until

it boils down to ½ liter. Then let it cool. The tea can be kept in the fridge for 2 days in a glass

jar with a tight fitting lid. Drink as much as possible.

3. Papaya Leaf

Characteristics:

*Richest source of Chlorophyll , raises blood Oxygen levels.

*Reduce Chemotherapy related side effects, shrink tumors and increase survival rate in cancer

patients.

*Improve symptoms of Ulcerative Colitis.

*Natural source of Vitamin A, C, Calcium, Selenium and Iron

How to take Everyday?

* Wheatgrass leaves are tough to digest, so crush 4-5 leaves, squeeze them to make juice.

Consume ¼ Katori juice every morning.

*Leaves can also be dried and consumed in the powder form.

Organic (24Mantra) Wheatgrass powder is also available in the market.

*You can grow your own wheatgrass by putting wheat seeds in water and then harvesting the

leaves.

3. Wheatgrass (Young grass of Wheat plant)

Characteristics:

*All the above herbs (Oregano specially) contains ‘Carvacrol’ which may help offset the spread

of cancer cells.

*Natural disinfectants.

How to take Everyday?

*Add to Pizza, Salads, Pasta, Sandwiches, Paranthas.

You can find above mentioned herbs in the dried form at many grocery shops.

(Brand name: Snapin (Duval Enterprises Pvt. Ltd ; 09819853372)

Sarwar (Sarwar Food Products, 02223090790)

3. Other Exotic Herbs

(Oregano, Thyme, Marjoram, Parsley, Sage)

Spices and Condiments

Most recommended Spices & Condiments:

½ Teaspoon a day 1-2 Teaspoon a day

Turmeric or ‘Haldi’ Fennel or ‘Saunf’

Black Pepper or ‘Kalimiri’ Ginger

Carom seeds or Ajwain’ Garlic

Cinnamon or ‘Dalchini’

Cumin or ‘Jeera’

The Wonder Seeds

The Wonder Seeds

Rich Source of fiber, Vitamin E, Proteins, Antioxidants

Name of the Seed Marathi/Hindi Name

Flax Seeds

Rich source of Omega 3

Fatty acids and Lignans

Javas/Alashi

White and Black Sesame

Seeds

Til

Onion Seeds Kalonji

The Wonder Seeds

Name of the Seed Marathi/Hindi Name

Pumpkin Seeds Bhopala Seeds

Sunflower Seeds Sūryaphulāchyā biyā/

Sūrajamukhī kē bīja

Melon Seeds Melon Seeds

The Wonder SeedsName of the Seed Marathi/Hindi Name

Pomegranate Seeds Anar Dana

Chia Seeds Sabja/Tukmaria

Fenugreek Seeds Methi seeds

Proteins

Proteins

Rich Sources of Proteins

1. Milk and milk products (Dahi, Paneer, Cheese; NOT ICE CREAMS)

2. All types of Dals, Legumes, Lentils, Pulses (Sprout them whenever possible)

3. Nuts and Seeds (Almonds, Walnuts, Pistachios, Cashews, Makhanas)

4. Eggs, Chicken, Meat, Fish, Seafood

5. Soybean and Soy products such as Tofu (Soya Paneer), Soya Chunks.

6. Quinoa

7. Threptin Biscuits

8. Protein supplements e.g. Whey, Casein etc

Best Oil for me

Which oil to choose?

Daily recommendation of Visible Fat (i.e. Oil, Ghee or Butter) = 3-4 Tsp (20gms)

Choose Avoid

Cold pressed/Kacchi Ghani Refined*

Olive oil, Extra Virgin Olive oil Combinations of oil such as Rice bran & Sunflower

Sunflower oil Hydrogenated or Partially Hydrogenated Fat-

In bakery products (Biscuits, Cookies, Ladi Pav, Cakes,

Pastries), readymade soup packets, ice creams and other

junk foods

(Read the Nutrition label)

Safflower/Kardi oil

Peanut oil

Soyabean oil

Rice Bran oil Shortening and Vanaspati

Coconut oil Avoid refrying in the same oil. Change oil after 1use

Mustard oil and Til oil Fresh cream, Heavy cream

The Rainbow Diet

The Rainbow Diet

STRAWBERRIES

RED GUAVA

CHERRIES

POMOGRANATE

APPLE

TOMATO

RED PEPPER

WATERMELON

PUMPKIN

MANGOES

MUSKMELON

ORANGE

PINEAPPLE

PAPAYA

YELLOW AND ORANGE PEPPERS

BRINJAL

RED GRAPES

PLUMS

RED ONION

BLACK RAISINS

RED CABBAGE

BLACKBERRIES

GREEN LEAFY VEGETABLES

AVOCADO

CAPSICUM, CHILLIES

CABBAGE

BROCCOLI

KARELA

KIWI

WHITE BEANS

GARLIC

WHITE ONION

RADISH

MUSHROOMS

CAULIFLOWER

Introduction to The Organic Food

What is Organic Food?

Organic food is food which is produced using environmentally and animal friendly farming

methods on organic farms. These methods are legally defined and any food sold as ‘Organic'

must be strictly regulated.

1. Fewer Pesticides, insecticides and other chemical fertilizers

2. Less cadmium: 48% lower concentrations of the toxic heavy metal cadmium in

organic crops.

3. Less nitrogen: Nitrogen concentrations - linked in some studies to an

increased risk of certain cancers such as stomach cancer – were found to be

significantly lower in organic crops.

4. More Antioxidant and nutrient content

Brands available in India:

GO ORGANIC…..

GOOD FOR NATURE

GOOD FOR YOU