Gold hunt

Shuttler Saina Nehwal talks of her focus on winning gold, fitness and more ahead of the Commonwealth Games
Amit Khanna

SHE has been there, done that. Though the Indian badminton sensation Saina Nehwal has already had many firsts to her name, this one could be even more special. History will once again beckon the current World Number 3 as she spearheads the Indian challenge for the gold medal in the Commonwealth Games next month. India has so far won 11 medals, including two gold medals in the men’s singles, but the yellow metal has always eluded the women shuttlers, with Aparna Popat clinching a silver and a bronze in the 1998 and 2002 editions. Given the form Indian players are in at the moment, this is by far India’s best chance of reaping a rich harvest, with as far as 18 medals at stake in badminton.

In a free-wheeling chat, the 20-year-old Hyderabadi talks about the imminent top spot in World rankings, her preparation for the CWG, absence of the Chinese from the event, her likes and much more.

Yes, the year has been great in more than one ways and I am happy I could win tournaments for my country. It all began with my semi-final appearance at the All England Open. Then came the breakthrough wins – Indian Open, Singapore Open and Indonesian Open --- which helped me claim the second spot in world rankings.

My aim is to play and win every time I take to court. The ranking will take care of itself. But, yes, it gets very difficult once you reach the top three in the world. The competition is stiff and you have to play to your fullest potential to maintain yourself. I know there are expectations, and I am working hard to fulfil what would be a wonderful feat to achieve. It’s good to know that people expect something from you.

For any sportsperson, it is great to be recognised, as it motivates you to perform even better. But, at the same time, I believe that awards are the byproducts of what I do on the court, and I feel satisfied that I have been winning matches for my country.

Oh, I have been training hard for the event and the emphasis is on getting the basics right. The fitness is the main concern as the competition is going to be very stiff. We still have a few weeks at hand and, hopefully, I will be at my best during the Games. I have to win a medal for the country and nothing less than gold will do, given that I am one of the six brand ambassadors for the event as well.

Though China does not feature in the Games, there will be no let-up as far as intensity on the court is concerned. The English and Malaysian teams have very good players and they will not give an inch to their opponents without a fight.

Yes, it will affect my rankings as I will be skipping the Denmark Open in October and the French Open Super Series in November. The Chinese will play most of these events. But I do not think about it much because if I continue to play the way I am doing right now, I am sure I will attain what I am trying to.

Yes, it has been a thought-out plan to play in lesser tournaments and concentrate on improving and maintaining higher fitness levels. Fitness is a long-term asset and it is better to train in a way which helps me stay injury-free when I play.

We have many medal hopes other than in badminton. Hockey, shooting and tennis will be where we can give anybody the run for their money.

Oh, it is certainly not good for the game. Though I have been very busy with my training regimen, but whatever I have seen on television is of serious concern. The ICC should take serious note of it.

I love watching movies and in my free time, I make sure I catch up the latest one in town. Moreover, I love shopping like any other girl.

Wonders of watercress

Watercress may help prevent breast cancer, says a study

EATING watercress every day could help prevent the onset of breast cancer, a new study has claimed. Researchers at the University of Southampton found that the salad leaves increase the number of cancer-fighting molecules in the bloodstream within hours of eating and help prevent the condition from developing.

The "super food" could also prevent the recurrence of the disease in recovering breast cancer sufferers, they said.

In the pilot study, researchers asked volunteers to eat 80 grams of watercress per day regularly and found elevated levels of cancer-fighting molecules in their blood within hours of eating the salad leaves, the Daily Mail reported.

According to the researchers, the compound phenylethyl isothiocyanate (PEITC), which gives the salad leaf a peppery taste, is able to interfere with the function of a protein that plays a critical role in cancer development.

As tumours develop they rapidly outgrow their existing blood supply and further development isn't possible until they are able to obtain enough oxygen and nutrients to maintain the growth of cancer cells.

To get past this roadblock, the cancer cells send out signals that cause the surrounding normal tissues to grow new blood vessels into the tumour, which then supply oxygen and nutrients.

The protein Hypoxia Inducible Factor (HIF) is at the heart of this process of inducing new blood vessel growth.

However, PEITC, of which watercress is the richest natural source, was shown in laboratory tests to have the ability to block the function of HIF.

The research, which was funded by the Watercress Alliance, provides new hope to thousands of women diagnosed with breast cancer each year. — PTI

Fitness mantra
CHOC A BLOC
Sunita Bhatti

Chocolate is one of the most popular sweet-tasting treats in the world and has been for centuries. It's really difficult to find a person who is not fond of eating chocolates. Everybody is crazy about chocolates due to its mouth-watering taste and fascinating appearance. Kids cannot control their temptation about chocolates and many parents experience that kids can be stopped from crying for a gift of chocolate.

Previously, it was assumed that chocolates are bad for health and also responsible for affecting dental health and causing obesity. However, according to the latest researches, it has been found that chocolates (especially dark chocolate) has certain health benefits, especially if you wisely choose it, as these are rich in certain health friendly minerals and antioxidants.

Chocolate is made from plants, which means it contains many of the health benefits of dark vegetables. These benefits are from flavonoids, which act as antioxidants.

Antioxidants protect the body from ageing caused by free radicals, which can lead to heart disease. Flavonoids also help relax blood pressure and balance certain hormones in the body. Dark chocolate has far more antioxidants than milk or white chocolate. Dark chocolate has 65 per cent or higher cocoa content. Dark chocolate is a potent antioxidant. It also helps in fighting against pre-mature ageing and heart diseases. Little intake of dark chocolate boosts the vascular health. It contains a lot of polyphenols and antioxidants (nearly 8 times the number found in strawberries).

Some of the many health benefits of dark chocolate are as follows:

Regulates blood pressure: Magnesium and copper in dark chocolate aid in regulating normal blood pressure, subsequently maintaining proper heartbeat levels.

Reduces stress: Eating a delicious piece of chocolate could possibly reduce stress levels; it works by stimulating the production of endorphin that may give rise to a happy feeling.

Improves blood circulation: Eating dark chocolate not only relaxes but also makes the blood vessels more flexible, hence making it easy for blood to flow freely.

Lowers cholesterol levels: Dark chocolates have been medically proven to reduce the bad cholesterol level in the human body significantly, by up to 10 to 12 per cent.

Boosts immunity: The two kinds of flavonoids present in chocolates are mainly catechins and epicatechins. Dark chocolate has more of catechins, which boost the human body immune system and possibly prevent major chronic ailments.

Cures depression: Dark chocolate contains serotonin, which has the qualities of anti-depressants.

Chocolate is a complex food with over 300 compounds and chemicals in each bite. To really enjoy and appreciate chocolate, take the time to taste it. One bar of dark chocolate has around 400 calories. Cut out other sweets or snacks and replace them with chocolate to keep your total calories the same. The fats in chocolate are 1/3 oleic acid, 1/3 stearic acid and 1/3 palmitic acid, Oleic Acid is a healthy monounsaturated fat that is also found in olive oil. Stearic Acid is a saturated fat but one which research is shows has a neutral effect on cholesterol. Palmitic Acid is also a saturated fat, one which raises cholesterol and heart disease risk. That means only 1/3 of the fat in dark chocolate is not good for you. Also look for cocoa content (70 per cent or above).

No doubt that chocolate contains ingredients beneficial to health. However, it does not necessarily mean you should eat more chocolate products. Chocolate bars and candies are often high in fat, sugar and calories. So always choose moderate piece of chocolate to eat.

• It is a calorie-rich food with a high sugar and fat content, so regular consumption of chocolate requires reducing the caloric intake of other foods.

• It contains a variety of substances, some of which have addictive properties e.g sugar, theobromine and caffeine, which are stimulating and mood elevating.

• It has been linked to nervous tension as well as migraine headaches because it contains compounds known as vasoactive amines that can dilate brain vessels triggering headaches in susceptible individuals.

• The amount of chocolate intake should be moderate (20-25 g/day) and not higher.

• Unsweetened chocolate, in fact, is always good and has great positive health effects on the body.

If you have a choice, choose dark chocolate for its higher health benefits. Happy indulgence!

The writer is a dietician, Department of Dietetics, PGI