Volume - 11

Nov - 2015

+ Recipe Corner - Green Gram (Moong Dal)

+ Did you know - Childhood & Stress

+ Vit A - Functions, deficency & food sources.

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Vitamin A

in this issuein this issuein this issue

Vitamin A can be obtained in two forms:

• Preformed

re�nol (re�nyl esters) found in animal derived foods

• carotenoids which are mainly plant derived (beta carotene being the most abundant carotenoid), some of which can be converted to re�nol in the body; 6mg of beta carotene is equivalent to 1mg of re�nol.

The total vitamin A content of the diet (from both animal and plant sources) is normally expressed as re�nol equivalents (RE).

Vitamin A is essen�al to the normal structure and func�on ofthe skin and mucous membranes such as in the eyes, lungs and diges�ve system. Therefore, it is vital for vision, embryonic development, growth and cellular differen�a�on, and the immune system.

Deficiency

Vitamin A deficiency is a serious public health

problem worldwide. It can lead to night blindness (impaired adapta�on to low‐intensity light) and an eye condi�on called xerophthalmia (dryness of the conjunc�va and cornea) and eventually total blindness. Marginal deficiency contributes to childhood suscep�bility to infec�on, and therefore morbidity and mortality, in both developing and developed countries. Vitamin A deficiency is common in many developing countries especially among young children.

Food sources

Liver, whole milk, cheese, bu�er, margarine and many reduced fat spreads are dietary sources of re�nol. Carrots, dark green leafy vegetables and orange‐coloured fruits, e.g. mangoes and apricots are dietary sources of carotenoids.

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Recipe CornerRecipe CornerRecipe Corner

GREEN GRAM ( Moong Dal)

Green gram is one of the best vegetarian super foods that have been praised for its amazing health benefits. It is known as moong dal in India. It is loaded with vitamins has an edible taste. One bowl of cooked green gram is not more than 100 calories here are some more of its health benefits.

Lean Source of Protein ‐ The 2010 Dietary Guidelines for Americans recommends that you eat a

variety of foods rich in protein, such as beans, so that you vary your nutrient intake. Green gram, with 14 grams of protein per 1‐cup serving, fits the bill as an alterna�ve nutrient‐rich source of protein to your usual chicken or steak.

Non meat Source of Iron ‐ Iron deficiency affects 80 percent of the world's popula�on, according to

the World Health Organiza�on. Children have the greatest need for iron and are at the most risk for deficiency. Not ge�ng enough iron in the diet is one reason deficiency occurs. As a source of iron, green gram can help you meet your daily iron needs. A 1‐cup serving contains 2.83 milligrams. Combining your green gram with a vitamin C‐rich food, such as peppers, helps with iron absorp�on.

Ingredients:

· Green Gram (Moong) ‐ 1/2 cup

· Jaggery Powdered ‐ 1/2 cup

· Coconut gra�ngs ‐ 2 to 3 tablespoons

· Cardamom Powder ‐ a pinch

Green Gram (Moong) Sweet snack

Method:

In a kadai put the green gram (Moong) and dry fry �ll its colour changes slightly and nice aroma comes out. Soak the fried gram in water for 6 hours or leave it over night.

Wash the soaked gram and cook it in a pressure cooker for one or two whistles. Or cook it in open vessel �ll it is so�. (I prefer cooking this in an open vessel to ensure that it is not overcooked and become mushy). Drain the excess water and keep the cooked moong aside.

Put the jaggery in a vessel and add half cup water and bring to boil. Remove and strain it. Put the strained jaggery water in a pan and allow to boil. When it starts boiling with bubbles, reduce the heat and add the cooked moong and s�r well. S�r con�nuously �ll all the jaggery water and moong blends well. Add cardamom powder, coconut gra�ngs and mix it well. Remove from stove.

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Childhood & StressChildhood & StressChildhood & Stress

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KIDS & STRESS

As providers and caretakers, adults tend to view the world of children as happy and carefree. A�er all, kids

don't have jobs to keep or bills to pay, so what could they possibly have to worry about?

Plenty! Even very young children have worries and feel stress to some degree.

Sources of Stress

Stress is a func�on of the demands placed on us and our ability to meet them. These demands o�en come

from outside sources, such as family, jobs, friends, or school. But it also can come from within, o�en related to

what we think we

should be

doing versus what we're actually able to do.

So stress can affect anyone who feels overwhelmed —

even kids. In preschoolers, separa�on from parents can

cause anxiety. As kids get older, academic and social pressures (especially from trying to fit in) create stress.

Many kids are

too busy

to have �me to play crea�vely or relax a�er school. Kids who complain about all their

ac�vi�es or who refuse to go to them might be overscheduled. Talk with your kids about how they feel about

extracurricular ac�vi�es. If they complain, discuss the pros and cons of stopping one ac�vity. If stopping isn't

an op�on, explore ways to help manage your child's �me and responsibili�es to lessen the anxiety.

Kids' stress may be intensified by more than just what's happening in their own lives. Do your kids hear you

talking about troubles at work, worrying about a rela�ve's illness, or arguing with your spouse about financial

ma�ers? Parents should watch how they discuss such issues when their kids are near because children will

pick up on their parents' anxie�es and start to worry themselves.

World news

can cause stress. Kids who see

disturbing images on TV or hear talk of natural disasters, war, and

terrorism may worry about their own safety and that of the people they love. Talk to your kids about what

they see and hear, and monitor what they watch on TV so that you can help them understand what's going on.

Also, be aware of complica�ng factors, such as an illness, death of a loved one, or a

divorce. When these are

added to the everyday pressures kids face, the stress is magnified.

Also realize that some things that aren't a big deal to adults can cause significant stress for kids. Let your kids

know that you understand they're stressed and don't dismiss their feelings as inappropriate.

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Signs and Symptoms

While it's not always easy to recognize when kids are stressed out, short‐term behavioral changes — such as

mood swings, ac�ng out, changes in sleep pa�erns, or bedwe�ng — can be indica�ons. Some kids have

physical effects, including stomachaches and headaches. Others have trouble concentra�ng or comple�ng

schoolwork. S�ll others become withdrawn or spend a lot of �me alone. Younger children may pick up new habits like thumb sucking, hair twirling, or nose picking; older kids may

begin to lie, bully, or defy authority. A child who is stressed also may overreact to minor problems,

have

nightmares, become clingy, or have dras�c changes in academic performance.

Reducing Stress

How can you help kids cope with stress? Proper rest and good nutri�on can boost coping skills, as can good

paren�ng. Make �me for your kids each day. Whether they need to talk or just be in the same room with you,

make yourself available. Don't try to make them talk, even if you know what they're worried about.

Some�mes kids just feel be�er when you spend �me with them on fun ac�vi�es.

Even as kids get older, quality �me is important. It's really hard for some people to come home a�er work, get

down on the floor, and play with their kids or just talk to them about their day —

especially if they've had a

stressful day themselves. But expressing interest shows your kids that they're important to you.

Help your child cope with stress by talking about what may be causing it. Together, you can come up with a

few solu�ons like cu�ng back on a�er‐school ac�vi�es, spending more �me talking with parents or teachers,

developing an exercise regimen, or keeping a journal.

You also can help by an�cipa�ng poten�ally stressful situa�ons and preparing kids for them. For example, let

your son or daughter know ahead of �me that a doctor's appointment is coming up and talk about what will

happen there. Tailor the informa�on to your child's age —

younger kids won't need as much advance

prepara�on or details as older kids or teens.

Remember that some level of stress is normal; let your kids know that it's OK to feel angry, scared, lonely, or

anxious and that other people share those feelings. Reassurance is important, so remind them that you're

confident that they can handle the situa�on.

Helping Your Child Cope

When kids can't or won't discuss their stressful issues, try talking about your own. This shows that you're

willing to tackle tough topics and are available to talk with when they're ready. If a child shows symptoms that

concern you and is unwilling to talk, consult therapist or other mental health specialist.

Most parents have the skills to deal with their child's stress. The �me to seek professional a�en�on is when

any change in behavior persists, when stress is causing serious anxiety, or when the behavior causes

significant problems at school or at home.

If you need help finding resources for your child, consult your doctor or the counselors and teachers at school.

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