A healthy mind in a healthy body

Soy is a complete protein

2010-03-28T07:56:00.000-07:00

Soya is an excellent source of high quality protein as it contains all the essential amino acids. It is low in saturated fat; cholesterol free and whole soybeans are an excellent source of dietary fibre.

It also provides a significant amount of magnesium, zinc, iron, thiamine, riboflavin, and vitamin B6 and is a good source of the natural antioxidants lecithin and vitamin E.

Soya is a good food for vegetarians as it compensates for the proteins and some of the nutrients that come with meat consumption. It is advisable to combine soya with a wide variety of other nutrient rich foods to ensure a balanced diet.

H1N1 Flu (Swine Flu): 4 reasons not to panic

2009-08-14T03:59:00.001-07:00

1. Swine Flu is not a killer disease. It is curable but timely detection and treatment are necessary.

2. Swine Flu causes fever, sore throat, cough, running nose and in some cases, vomiting. The disease can be cured by taking medicines prescribed by the treating hospital.

3. The illness lasts up to a week in most cases. During this period avoid mixing with others and take plenty of fluids and rest.

4. Enough medicines and masks are available in the hospitals, therefore, panic in any case is not good for your health.

Take Precautions:

1. Wash your hands often.
2. Home is where you stay when you are sick.
3. Avoid touching your eyes, nose and mouth with your hands.
4. Cover your coughs and sneezes with a handkerchief.
5. Keep your distance from people who are coughing and sneezing.

Chocolate cuts risk of another heart attack

2009-08-14T03:57:00.000-07:00

Heart attack survivors who eat chocolate two or more times per week cut their risk of dying from heart disease about threefold compared to those who never touch the stuff, scientists have reported. And the more chocolate, the greater the benefit.

There is big money behind recent studies that have shown that chocolate is good for your health – and plenty of chocolate manufacturers that have jumped on the “chocolate as medicine” bandwagon. There has been some great news for heart patients – many don’t have to give up all of the foods they love to have a healthy lifestyle, some chocolate is actually good for heart health.

Plain dark chocolate has been found to be rich in flavanoids, which in turn help to reduce blood pressure, strokes and heart disease. It has even been claimed to lower one's levels of LDL cholesterol, the bad cholesterol. However chocolates being also rich in fats and sugars may offset the benefits offered by flavanoids according to some researchers. Flavonoids are also found in many fruits and vegetables as well as tea and red wines.

Consumption of chocolate two or more times in a week actually showed a positive association in reducing death rates in heart attack survivors compared to those who never eat them.

The study found chocolate consumption was associated with lower cardiac mortality in patients free of diabetes surviving their first heart attack. Previous studies have found that chocolate offers heart protection to older men and women, and lowers blood pressure and improves blood flow. People who eat dark chocolate regularly, in small servings, have significantly lower levels of C reactive protein, according to the study. This holds true even after accounting for any other potential confounding factors (such as differences in other dietary practices).

A piece of dark chocolate a day -- a very small piece -- keeps the doctor away.

Dark chocolate can be a flavorful and healthful treat to our heart disease prevention program. We should note that the benefit is provided by the flavanoid content of the cocoa. Not all dark chocolate has high cocoa content. In fact, the flavanoid content can be destroyed by processing. We must rely on manufacturers to state the flavanoid content as part of their future marketing strategies. Though far from perfect, use a minimum of "70% cocoa" labeling as a temporary guide in the absence of flavanoid content labeling.

How much dark chocolate should you consume?

Unfortunately, only a small amount is recommended. Most studies seem to suggest that you should limit the amount of dark chocolate to just 3.5 ounces or less a day.

The problem with consuming large amounts of dark chocolate is the extra calories you would be getting from the chocolate. If you are adding dark chocolate to your diet for your health, you need to balance the additional calories by eating less of some other snack food. Avoid chocolates with fillings such as caramel and nougat. These fillings are delicious, but they pile on the calories.

Keep Swine Flu Away with Basic Precautions

2009-08-10T00:11:00.000-07:00

Swine flu in India is spreading like wildfire, taking the toll to six. Officials say there are currently more than 800 cases of the H1N1 flu strain in India. Governments from all around the world are finding ways to combat this deadly disease. So what can you do to protect yourself? Stay calm and practice these 10 effective prevention tips.

1. Wash your hands frequently

Use the antibacterial soaps to cleanse your hands. Wash them often, at least 15 seconds and rinse with running water.

2. Get enough sleep

Try to get 8 hours of good sleep every night to keep your immune system in top flu-fighting shape.

3. Keep hydrated

Drink 8 to10 glasses of water each day to flush toxins from your system and maintain good moisture and mucous production in your sinuses.

4. Boost your immune system

Keeping your body strong, nourished, and ready to fight infection is important in flu prevention. So stick with whole grains, colorful vegetables, and vitamin-rich fruits.

5. Keep informed

The government is taking necessary steps to prevent the pandemic and periodically release guidelines to keep the pandemic away. Please make sure to keep up to date on the information and act in a calm manner.

6. Avoid alcohol

Apart from being a mood depressant, alcohol is an immune suppressant that can actually decrease your resistance to viral infections like swine flu. So stay away from alcoholic drinks so that your immune system may be strong.

7. Be physically active

Moderate exercise can support the immune system by increasing circulation and oxygenating the body. For example brisk walking for 30-40 minutes 3-4 times a week will significantly perk up your immunity.

8. Keep away from sick people

Flu virus spreads when particles dispersed into the air through a cough or sneeze reach someone else nose. So if you have to be around someone who is sick, try to stay a few feet away from them and especially, avoid physical contact.

9. Know when to get help

Consult your doctor if you have a cough and fever and follow their instructions, including taking medicine as prescribed.

10. Avoid crowded areas

Try to avoid unnecessary trips outside. Moreover, avoid touching your eyes, nose or mouth. Germs spread this way.

Benefits of Kellogg's Corn Flakes

2009-07-02T02:47:00.000-07:00

Kellogg's Corn Flakes is probably one of the iconic brands and products
of the latter half of the 20th century.

Yet, while Kellogg is still a powerful brand and maintains its status as
the provider of quality breakfast cereals, Corn Flakes is stagnating in
the past, unable to adapt to the ever-changing cereal landscape.

There is certainly nothing innately wrong with Corn Flakes, yet as new
ingredients and formulations of other cereals have developed and entered
this burgeoning market, it seems to have steadfastly refused to join the
race.

Rather like salad cream, a stalwart of the traditional dining table,
Corn Flakes is mired in the past, with no new taste or health-related
ingredients. The product seems to have been unable to regenerate and
appeal to additional markets, preferring to maintain its status quo
among a shrinking older audience.

That said, its heritage is exemplary and there is something quietly
quirky about its refusal to contemporise and respond to changing food
habits and preferences.

REMEDY

- Corn Flakes could simply continue to offer a quality, traditional
cereal. Sales might fall but Kellogg would be able to take up the slack
via its wide product range.

- Alternatively, it could focus on its originality and heritage as a
provider of a simple, yet unadulterated breakfast cereal.

- It could also change its formulation to adapt to the health-related
market, but it would have to be careful not to alienate its core
audience by doing so.

Benefits of Eggs

2009-07-02T02:42:00.000-07:00

Eggs are one of the most nutritious foods money can buy.

They contain a range of nutrients including high quality protein, vitamins and minerals and as they are not high in saturated fat, they make them a healthy fast food for all the family.

They’re low in calories with only around 80 kcals per medium egg – so they are great if you’re on a diet, especially combined with vegetables and salads as part of healthy balanced meals.

Eggs contain many vitamins. In particular, they are source of various B vitamins and are especially rich in vitamin B2 riboflavin, and vitamin B12. Eggs are also a rich source of vitamin D and they also contain vitamin A.

Eggs contain many essential minerals and trace elements, including phosphorus, iodine and selenium and iron and zinc are present in smaller amounts.

Eggs are also rich in choline, an essential component of all cells.

The importance of Healthy Living - Fitness and Nutrition!

2009-06-30T20:59:00.000-07:00

Today, everyone is so busy that one skip food due to less time. Well, we live in a world where not many of us have time to keep healthy or stay fit. Is it really that important to eat healthily? The answer to that question is yes! And it is much easier than you would first think!

Before I proceed, I would like to add that the first step to living a healthy life is to think positive. The next is the need to motivate your self to take part in any fitness-style activity. It is all very good and well saying, “I will take up fitness as part of my every-day routine,” but you need to actually motivate yourself to do it.

Yes, exercising is only way in which you can obtain a healthy living. Eating correctly and providing your body with right levels of nutrition is also good. In today’s society, so many people just simply do not have the time or money to buy and prepare fresh, healthy food everyday. Living a healthy lifestyle is very important in older people and is positively related to a reduced risk and a delay in the deterioration in their health. It slows down the aging process and helps the older generation stay strong and healthy. Living a healthier lifestyle also slows down the disease development and contributes to a longer life.

Being nutritious is not as hard as you may think. Changing a few simple things will do you the world of good. What you can do is - Cut down on sugar in your tea; change from butter to margarine, I have started though, even something as small as having low-fat versions of drinks and condiments will make a difference.

One of the greatest pleasures in life is food.

In standard diets favourite foods are banned. The defeat of diet is due to the deficiency that leads to intense desire and cheating. To stay healthy and have a balanced diet it is sensible to take in a sensible amount of the favourite food. Food should be eaten tastily and enjoyably. Blindly following a diet pattern designed without studying an individual’s health status could be even more harmful. So better be sensible in selection and take good advice from an expert.

Now the question is why is good nutrition important? I have got the answer. Good nutrition is important for everyone as healthful diets, it not only help children grow, develop, and do well in school but also enable people of all ages to work productively and feel their best. What people eat can also help reduce the risk for chronic diseases, such as heart disease, certain cancers, diabetes, stroke, and osteoporosis, which are leading causes of death and disability among all over the world.

Eating right can reduce the risk of obesity, high blood pressure, and high blood cholesterol, which increase the risk of disease. Well, good nutrition provides energy, raw materials, etc. The foods you eat provide the energy your body needs to function just like you need to put fuel in your car or recharge your cell phone battery; your body needs to be fed energy-providing foods every day.

Here are some Health Fitness Tips:

1. Don’t Smoke - It is true that smoking has been associated with an increase in metabolism it is a drug!! However it is a dangerous, addictive drug and surely the tiny effect it has on your metabolism is outweighed by the huge risk of dying from lung cancer.

2. Drink More Water - You can live three weeks without food, However you can only live for three days without fluid, just think 3 days and its all over, one could suggest that water is fairly important! The fluid in your body is responsible for helping to keep every system of your body in good working order, including all of your metabolic processes. The fluid in your body will also ensure that you can move well and be active.

3. Eat a Variety of Foods - For protection from the majority of illnesses such as heart disease and cancer you need a variety of foods that deliver that mix of nutrients and minerals. Aim to eat different colour fruits and vegetables. Try to eat a different food each month.

4. Relax for 20 Minutes a Day - Relaxing for at least 20 minutes a day will go a long way to reduce blood pressure and your reactions to stress. Sit or lie somewhere comfortable, breathe slowly in and out of the nostrils breathing deeply into your abdomen. Say HAM as you inhale and SA as you exhale. These suggestions are charged with positive energy and will help you control your emotions. Try once a day for fantastic results.

5. Floss Every Day - Flossing your teeth every day is the best way to prevent gum disease and protect your heart. Gum disease, which is left untreated, can lead to inflammatory reactions in the body that can trigger heart disease and stroke.

6. Drink More Tea - Try drinking more tea instead of coffee to help protect your body from damaging effects of free radicals. Tea is a rich source of antioxidants that play a big role in protecting against some cancers and cardiovascular disease.

7. Get Active - Aerobic activity not only burns calories but also increases your metabolism and can keep it elevated for several hours after a workout. You don’t need to spend hours each day on the treadmill or bike to reap the benefits. Exercising aerobically for as little as 20 minutes, three to five days a week will make a big difference. Extra movement throughout the day is also essential, take the stairs instead of the lift, lose the remote and move at every opportunity you can.

8. Get More Sleep - Lack of sleep changes your hormone levels and capacity to metabolize carbohydrates so less sleep = slower metabolism. Studies have revealed that deep sleep causes cell repair and cell growth, which will speed up the metabolism and burn calories. So aim to get at least eight hours sleep a night.

9. Eat More Protein - Protein stimulates the major brain chemical dopamine which keeps us alert, try chicken or tuna salads for lunch. Go for complex carbohydrates rather than white flour and sugar, as they will provide a sustained energy source as opposed to a quick hit. Another reason to leave simple carbohydrate out of the diet is that they have a negative effect on your skin and how it ages. The more sugar that is in the body the more you force a chemical reaction causing sugars to attach to proteins and this is very detrimental to your skin.

So, all I can say is Eat healthy to stay healthy. It is well said – A healthy mind in a healthy body.

The secret of beauty - Altered Apearances!!

2009-06-30T20:56:00.000-07:00

Before talking about anything else, let us know first, what is beauty in actual sense???

Well, Everybody has different perspective and different thoughts about beauty. But keeping in mind, what I feel about beauty is very simple and straight i.e. Beauty is an idea and everybody's idea of beauty is unique.

It's been thousands years ago, for as long as we have been civilised, the secret of beauty and attractiveness has been a quest of humans. Many women and also the men spend up to one-third of their income on looking good. Why? This is what we are going to come up with. Well, the answer is very clear. Every body wants to be beautiful to have beautiful impression on other people.

Well, one's beauty is not a true beauty until you don't get to know what is a real beauty means? While we instinctively know what appeals to our own sense of beauty -- we know it when we see it -- defining what determines attractiveness is not always easy. In frustration, we often give up and claim that "beauty is in the eye of the beholder." But is beauty really a personal phenomenon? This is what one should understand. There are many questions rolling in my mind now. Like do beauty and happiness go together? What is the relation between beauty and the sublime? And my answer would be very simple that the sublime is our reaction in the face of something so overpowering that it consumes or obliterates us. There is a saying that truth is beauty and beauty is truth, but is that correct? But I think it is false. Why does beauty matter? Beauty standards and practices have changed over time.

Today's beauty is an altered appearances. Its mean the world of cosmetics, tanning, body piercing, botulinum toxin, etc.

These days the cosmetics industry is one of the largest industry in the world, since cosmetics are often advertised as symbols of women's rights and independence, just slightly larger than the amount needed each year to provide reproductive health care for all women in developing countries like India. Cosmetic companies are essentially free to make exaggerated claims regarding their products, and those producing anti-aging creams frequently do, using celebrity and/or physician spokespersons and scientific-sounding names.

And tanning is the process in which skin pigmentation darkens as a result of exposure to ultraviolet light. It represents the skin's response to ultraviolet light injury; thus, there is no such thing as a "safe tan." Also, tattooing is an aesthetic choice, for others an initiation rite, and for some disabled individuals, a time-saving way to overcome difficulties in applying regular temporary makeup. Some obtain tattoos as an adjunct to reconstructive surgery, particularly of the face and breast, to simulate natural pigmentation; others to camouflage vitiligo.

Well, body piercing is very common. It has been practised since ancient times, as seen in art and antiquities. The prevalence of body piercing among undergraduates is as high as 50%. Body piercing include the earlobe, ear cartilage, eyebrow, tongue, lips, nose, umbilicus, nipples, and external genitalia.

Botulinum toxin can temporarily reduce or erase wrinkles due to normal aging; it does not work well on sun- or smoking-induced wrinkles. Its more conventional medical uses include treatment of blepharospasm, spasmodic torticollis, axillary hyperhidrosis, and achalasia.

Some grooming tips for women:

1. Make the most of the 'windows on your soul' by adding eyeliner, highlighter and mascara to emphasise and open up the area, and go easy on blusher and lipstick so the immediate focus is on your eyes. That should give them plenty to gaze into longingly…

2. Men like long hair for a reason - it feels soft and silky in contact with their hands and skin. To get hair they're aching to touch, make sure your hair's clean, use an intensive moisturising conditioner once a week to maintain body and don't use any product except a squirt of shine spray.

3. Wear knee-length boots with tights, though - bare legs and sticky leather don't go. These are a winner on both fronts - women love them because they look stylish with everything from short skirts to jeans, while men adore the suggestive naughtiness of a long boot.

4. The one thing all of people's favourite style icons have in common is their ability to project an image of being entirely comfortable in their own skin. So be confident in whatever you wear and whatever you do.

5. Shave those parts of the body that are normally associated with smooth skin. Under your armpits, on your legs at least from the knees down and around your bikini line if you're going to be prancing around in a bathing suit. Unwanted hair is a huge turn off for both men and women.

6. When you use makeup it is to enhance your appearance and not hide it. Accessories should compliment the clothing and body, they should not have you as a walking display case because excess can be a mess.

7. Most people who wear too much fragrance don't even realize they have that much on since we quit smelling our own scent quickly but it's a turn off for lots of other people, so the naked skin wins when it comes to wearing fragrance. Therefore, the only good way to use fragrance is on the naked skin because it wins!

8. Lastly, being clean is very important. Wash your whole body including inside your ears, between your toes and any other part of your anatomy that has flesh close to flesh that tends to be un-fresh! What a way to say wash everywhere! That goes for both women and men. So if you don't shower each day then at least do a sponge bath on any areas that perspire.

I hope this grooming tips will help you a lot. Some body has well-said and so true that a beautiful woman is a diamond but truthful, honest, trustworthy woman is a treasure.

And finally I would just like to add that beautiful person is that who does beautiful, who says beautiful and who feels beautiful and helps other people to do the same!

So, feel like beauty and you will be a beauty queen and enjoy altered appearance which is the secret of today's beauty!!!

Happy reading!!

Benefits of Oat Meal in our diet.

2009-05-05T23:54:00.000-07:00

Oatmeal has a pretty bland taste, which makes it hard for the average person to consume every morning. The benefits of oatmeal are due to the fact that it's made from oats and oats are a good source of both soluble and insoluble fiber.

1. Insoluble fiber's cancer-fighting properties are due to the fact that it attacks certain bile acids, reducing their toxicity.

2. Soluble fiber may reduce LDL cholesterol without lowering HDL cholesterol. LDL is bad; HDL is good.

3. Soluble fiber slows down the digestion of starch. This may be beneficial to diabetics because, when you slow down the digestion of starch, you avoid the sharp rises in your blood sugar level that usually occur following a meal.

4. It has been found that those who eat more oats are less likely to develop heart disease, a disease that is currently widespread in the United States.

5. The phytochemicals in oat may also have cancer-fighting properties.

6. Oats are a good source of many nutrients including vitamin E, zinc, selenium, copper, iron, manganese and magnesium. Oats are also a good source of protein.

Benefits of Spinach in our diet

2009-04-17T07:16:00.000-07:00

Spinach is a delicious green leafy vegetable which has been crowned as the ‘Powerhouse Of Nutrients’.

What Are The Nutrient Contents Of Spinach?

Vitamin K, vitamin A, vitamin C, vitamin B6, riboflavin, thiamin, niacin, calcium, phosphorus manganese, iron, selenium, zinc, and omega 3 fatty acid.

Some of the health benefits of spinach are as follows:

- Diabetic patients benefit from spinach as they help to stabilize the blood sugar levels. Just boil some spinach leaves, extract the water, add a dash of salt and drink a cup of spinach juice daily.

- Spinach protects against ‘hardening of arteries’ as it contains substances such as inositol and choline.

- Spinach has antioxidant and anti-cancer properties. The flavonoids and carotenoids present in them fights against cancer such as colon, breast and prostrate cancer.

- Spinach helps in the formation of blood and prevents blood clotting. This is due to the presence of Vitamin K.

- Spinach increases longevity.

- Spinach contains calcium, proteins, minerals and folic acid which protect against anemia, insomnia, obesity, blood pressure, osteoporosis, nerve inflammation, tumors and many more.

- Spinach helps to retain memory.

- Spinach contains lutein which helps to prevent cataract formation in the eyes. It also helps against the onset of blindness by preventing macular degeneration which normally takes place in the adults. Thus, spinach helps elderly people to retain their eyesight and protect from night blindness and Celtic disease too.

- Spinach has a lower count of calories- 23 calories per 100 gram thereby making it a good food for obese people.

- Spinach helps in kidney and liver problems.

- Women during post-menopause period should increase the intake of spinach as it contains Vitamin k which will help in maintaining the bone health; otherwise, there are chances of getting osteoporosis (bone degeneration) and Crohn’s Disease.

Ways to have spinach- salads, raw, juices, soups, noodles, frozen, sandwiches etc.

Remedial Treatment at Home for Blackheads

2009-04-17T07:08:00.000-07:00

A combination of 4 drops of iodine, one teaspoon of Epsom salt in quarter of a cup of hot water should be left to cool. Then use a cotton ball to apply some on the skin areas. It can be taken off after it has dried.

Regular application of a paste made of fresh fenugreek leaves [methi] and water, kept on the affected places for about 15 minutes each time is another good method. Use warm water to remove.

Using steam to open out the blocked pores of the skin, the affected areas could be rubbed for a minute or two using a towel. Use cold water to close up the pores again.

One tablespoon of lime juice added to a glassful of boiled milk could be used as an effective face wash. Regular use is a good home remedy.

Grind some radish seeds and make a paste with water. This could be applied on the affected skin and later washed away with water when dry.

Another paste blended using some milk, together with 5 grams of turmeric and 5 grams of red sandalwood should be applied for awhile and rinsed off later.

Almond powder and rose water together also makes a good remedial paste for application on the affected skin. This needs to be washed off using warm water.

You could make a skin scrub with a mixture of yoghurt, and equal quantities of lemon, salt and honey. Massage this blend for five to ten minutes into the skin.

After rinsing it off you must pat the area dry. Again warm honey applied to the skin is a beneficial method.

It has to be removed with water when dry. Equal quantities of fresh lime and groundnut oil mixed together, is an effective treatment when applied on the skin.

It should also be washed with warm water. Well beaten egg white should be applied on the affected skin, washed off with water, and scrubbed gently with a towel while wiping dry.

Three tablespoons of honey combined with a teaspoon of cinnamon powder should be well mixed and applied on the skin and kept on overnight. Lukewarm water must be used to wash it off in the morning.

How to Get Rid Of Circles under the Eyes

2009-04-17T07:03:00.000-07:00

Eyes are windows to the world and your soul. It’s the skin around them that adds to or mars their beauty. If acne is the number one skin problem, those dark circles under the eyes are the number two problem.

There are many causes for this ailment. As usual, unbalanced or improper food is the cause, in addition to a not-so-healthy lifestyle. Consider the food first. Green vegetables rich in vitamin K and E, contribute to healthy skin. Eat a variety of fruits.

Among youngsters, smoking is a major cause for causing this imperfection. Inadequate sleep coupled with or caused by present-day stressful life aggravates the problem. Even natural sunlight, wind and cold affect your eyes.

However, a few precautionary measures and better, healthier food can be protective. Protect your eyes from the harsh sun. Develop a habit of wearing sunglasses before venturing out in the sun and give up smoking.

Give up consumption of food to which artificial flavors have been added. Depending on your age, six to eight hours of undisturbed sleep is a must.

Practice some of the traditional home remedies to get better-colored skin around the eyes. For keeping your eyes cool, dab the areas under them with rosewater or juice of a cucumber.

A paste of pineapple juice a bit of turmeric is helpful, as is a mixture of tomato and lemon juice in equal volumes.

Nevertheless, the most preferred and accepted products for improving the pigment around eyes are milk, almonds and potatoes. Potatoes have natural bleaching agents and that’s what is needed for overcoming this malady.

Raw grated potatoes or potato juice, when applied to the affected area, is very useful. Let the application remain there for 15-20 minutes and then wash thoroughly with cold water.

For better effects, use a mixture of potato juice and cucumber juice. Apply the mixed juice around the affected area with a cotton swab, let it remain there for twenty minutes and then wash it with cold water.

Or you may replace the mixture of juices with plain milk. Before going to sleep, apply it regularly and wash it off after fifteen minutes. You may add an extract of rose petals to milk and follow the same treatment.

Application of almond oil through massage under the eyes yields very satisfactory results as well.

Taking care of eyes when on computer.

2009-04-17T06:50:00.000-07:00

A very significant contribution of electronics engineering has been towards the application of computers in the daily life of an ordinary person. Irrespective of age, sex, profession or any field of activity you just can’t think of doing things at the speed that this small machine offers.

For a while, leaving apart the professionals or a worker in any commercial organization, consider students. Be it a school going child or a postgraduate student, everybody is required to use a computer.

Internet is essentially becoming a source of research for almost any kind of study.

It’s being used as a source of entertainment too, though it’ll be difficult to say to what extent has it been successful in replacing a T.V for the purpose of entertainment.

Both these devices are already beginning to show the ill affects of continuous use.

Eyes are the first victims. Continuously operating of either of the two devices tires your eyes. Gradually it tires the rest of the body too, though one may not realize it.

The posture that one typically adopts while using a computer is not a relaxed one. The shoulders, arms, and neck are inclined to be somewhat tense in that position, and the back gets strained. To continue to remain in a good health for long, follow these practices.

Ensure to have a proper posture. It should be upright but not stiff. Sit straight, keeping elbows close to your sides, and your forearms roughly parallel to the floor.

Adjust the height of your chair to enable your feet to rest on the floor. Your eyes should be level to the top edge of the monitor. Maintain an ideal distance of about a foot and a half from the screen.

You must take small breaks as frequently as you can, but once in an hour is the least. This helps to relieve your eyes and body too.

The duration of a break of even two minutes is o.k. Get up from your seat. Walk around your table, if you have no other space to go.

Engage your eyes in simple exercises by covering them with the cups of your hand for 10-15 seconds and by focusing them on distant objects.

Ways to Protect Eyesight

2009-04-17T06:41:00.000-07:00

Today in the technological advanced times everybody is working on computers. Even if you are not in IT business you tend to hamper your eye sight to various environmental and other odd reasons. Children working on computers at home or school as well as the working people in different field need to protect their eyes from any possible problem. Sight is the most important of all the senses as per a recent survey which concludes that a huge percentage of what we perceive through all our senses come from our vision.

There are various eye related diseases and problems which can impair your sight. So, you should take into account all the possible ways to protect your precious eye from any disease or problem.

It can be done by following preventive methods as:

1. Intake of vitamins and nutrient rich diet:

Having balanced and nutritious diet full of nutrients and vitamins will solve the purpose and you can have healthy eyes forever. You should eat berries, pomegranates and cherries in plenty. Include DHA in your daily dietary plan by consuming cod liver oil.

2. Beware of unhealthy foods:

Fats and oils including trans fatty acids are harmful for your eyes. These can damage blood vessels that supply eyes and brain. See the labels of the food items for harmful hydrogenated oil additions. If present quit the food item. It can be in any form of oil - soy, sunflower, corn, palm etc.

3. Quit all harmful things:

You should give away with all the bad habits as consuming unhealthy food, extra straining of eyes. Practice good habits and prevent your eyes from various eye related problems.

4. Give rest to your eyes:

Short breaks are very essential in-between the vigorous sight work. Close your eyes for a while to preserve them and to get relaxed. Do not strain your eyes with stretched long hours sittings.

5. Using flat computer monitor:

If you sit infront of the computer for a very long time you should have a flat panel LCD monitor. This would cause less strain to your eyes hence protecting them from various eye problems.

6. Eye Exercises:

The eye exercises tone up the eye muscles to keep their elasticity intact. With continuous exercising you'll notice a considerable difference in the quality of vision. These will also help in reducing eye strain, headaches and make your eyes feel relaxed and refreshed to resume work.

7. Physical Protection:

You should wear sunglasses whenever you move outside in sun to protect your eyes from sun glare, harmful rays, dust and wind. A good pair of sunglasses with UV protection is greatly helpful for your vision.

8. Protection from unhealthy surroundings:

There aren't any ways to fight against air pollution and dust in big cities. But keeping the homes clean can do a lot to save your sight.

9. Computer Glasses:

A good and reliable pair of computer glasses may also relieve you from strained eyes. It may help you see well. But it may be bought after the proper eyesight checkup by a doctor.

10. Posture:

Sitting at a right distance from the screen is also a good preventive measure against strained eyes. To lessen the strain, keep the screen 18 or 28 inches from your eyes and at your eye level.

So, keep your eyes healthy by imparting these easy and helpful methods.

Care of your Eyes during Summer

2009-04-17T06:32:00.000-07:00

It’s summer time once again. And for most people, ‘tis a time to take care of their bodies, right before hitting the beach. But before running off to your usual vacation spots, you have to spot whether your eyes are healthy enough to take the summer sun.

Because more than ever, you have to give your eyes the proper attention they need during this time of the year. First off, you have to make a lifestyle check. Are you eating the right foods?

Make sure that you include green leafy vegetables, carrots, liver, cod liver oil, and nuts in your diet. Be sure that what you eat is fresh and natural. This will give you the necessary nutrients better than overloading yourself with supplementary doses of Vitamin A.

Next, call your eye doctor set up an appointment for a checkup. With regular visits, you will be able to detect an eye problem early on. And so, the treatment will be a lot easier and may increase the chances of success. Visit your doctor at least twice a year, and subject yourself to a full eye examination.

Remember to perform simple exercises for your eyes to relieve them of stress. If you are suffering from minor eye problems such as strain from prolonged exposure to computer screens, try holding a pen at arm’s length and looking at its tips until you get teary-eyed.

For best results, make sure that you keep a strict distance between your eyes and the object you’re staring at. Also, you should take frequent breaks when reading a book or using the computer. Close your eyes for a minute to give them enough rest.

Another technique that you can do is closing your eyes and pressing your palms gently against them. Make sure that the bony part of your hand is resting on your cheekbones and not directly over the eyes. Do this for about 5 minutes.

Make sure you get a good night’s rest. After a strenuous day, sufficient rest is just what your eyes need. Remove the puffiness of your eyes by splashing cold water over them. And as they say, a slice of cucumber can do wonders for your eyes.

If you are suffering from itchy eyes, never rub them with your hands. One way to relieve the itchiness is by washing your eyes carefully with water. If the irritation continues, seek a doctor immediately.

If you’re not very fond of eyeglasses, try wearing contact lenses. Nowadays, consumers have more options to choose from such as colored cosmetic lenses, gas-permeable lenses, and disposable lenses. Contact lenses, while not very handy, are still efficient in doing their job. Just make sure you wash your hands when you put on or remove the lenses. And if you can, wear a good pair of sunglasses whenever you go out—especially during summer. It is also important for you to get your lenses sterilized every six months or so.

Of course, you can always opt for vision correction through Lasik surgery. If done properly, you will benefit from a quick, effective, and painless procedure that will correct vision impairment. Minutes after the landau scrubs have been put on, you will already find yourself in the recovery room, ready to go home after your eyes have had their rest.

World Health Day: 7th April

2009-04-06T23:53:00.000-07:00

Today is a World Health Day.

Wishing Good Health to a Billion People!

It is a day that the human beings should focus on their health and explore ways to improve their health in every aspects of their lives.

World Health Day 2009 focuses on the resilience and safety of health facilities and the health workers who treat those affected by emergencies. Events around the world will highlight successes, advocate for safe facility design and construction, and build momentum for widespread emergency preparedness and and this year is the 60th anniversary of WHO or the World health Organization. Every year this day is observed as World health day, and organized around a predetermined theme to raise awareness of key global public health challenges.

While World Health Day may not have that much relevance in the developed nations, it has a lot more relevance in the poorer nations, where people struggle to get the most basic health care, including healthcare professionals and medicines.

Good health is the greatest asset for any human being to have because life will not be sweet if you are rich but sick!

Above all, try and free yourself daily for a few minutes. For about 30 mins everyday, be alone, stop thinking be SILENT, forget yourself and free your mind and body and connect to your inner being.

Another name for this is MEDITATION!

Do your meditation daily and try to connect to our God and the Universe.

What Is an Egg Allergy?

2009-03-30T03:43:00.000-07:00

Eggs are everywhere. Not only are they served for breakfast, but they're also in all sorts of foods — from muffins to meatloaf. But what if you were allergic to eggs?

Babies sometimes will have an allergic reaction to eggs. If that happens, they can't eat eggs for a while. But the good news is that most kids outgrow this allergy by age 5 and can eat eggs with no problem after that.

You probably know that some people are allergic to certain foods, like peanuts or shrimp. When a person has a food allergy, his or her body responds as if the food is a dangerous substance. This can happen to a little kid who eats eggs because his or her immune system isn't fully developed and can't handle the protein in eggs. (Most children who are allergic to eggs are allergic to the protein that's in the egg whites, but some react to the protein in the yolk.)

The immune system, which normally protects against germs and other problems, uses antibodies to fight the egg protein like it's a harmful invader. A baby who is allergic to eggs might feel sick or get a rash after eating eggs or any food containing eggs. The reaction could happen fast or it might take a few hours.

Signs and Symptoms

Here are symptoms someone might have due to an egg allergy:

* skin: hives, eczema, flushing, or swelling
* digestive system: belly pain, diarrhea, nausea, vomiting, or itching around the mouth
* respiratory system: runny nose, wheezing, or difficulty breathing
* cardiovascular system: rapid heartbeat, low blood pressure, or heart problems

In rare cases, a person could have a very serious allergic reaction, which can cause anaphylaxis (say: an-uh-fih-lak-sis). Immediate medical attention is needed because the person may have breathing problems and a drop in blood pressure.

Anaphylaxis is treated with a medicine called epinephrine (say: ep-uh-nef-rin), which is given by injection (a shot). Kids who have a severe egg allergy will usually carry — or have a grown-up carry — an epinephrine injection, just in case.

How Is It Diagnosed?

Because this allergy is often first noticed in babies, a mom or dad might notice that the baby gets a rash or gets sick shortly after eating eggs. The answer is usually to avoid giving the baby eggs until he or she gets older and the doctor says it's OK to try eggs again.

If, as an older kid, you think that you have had a reaction to eggs, you should not eat eggs or anything containing eggs until you have seen a doctor. The doctor may decide to do a skin test. This is a common way to check for allergies to eggs, other foods, and substances.

The doctor will place a small drop of an extract on the skin and then gently prick the skin to introduce a small amount of the allergen into the skin. If a reddish, raised spot develops where the egg extract was dropped, the person has egg allergy. The doctor will also test other foods or substances that cause allergies. In some cases, the doctor may take a small amount of your blood and test it, especially if the skin tests do not provide an answer.

It's important to remember that even though the doctor tests for food allergies by exposing you to a very small amount of the food, you should not try this at home! The best place for an allergy test is at the doctor's office, where they are specially trained and could give you medicine if you had a serious reaction.

What Is a Food Allergy?

2009-03-30T03:38:00.000-07:00

Food allergies occur when your immune system makes a mistake. Normally, your immune (say: ih-myoon) system protects you from germs and disease. It does this by making antibodies that help you fight off bacteria, viruses, and other tiny organisms that can make you sick. But if you have a food allergy, your immune system mistakenly treats something in a certain food as if it's really dangerous to you.

The same sort of thing happens with any allergy, whether it's a medicine (like penicillin), pollen in the air (from flowers and trees), or a food, like peanuts. So the thing itself isn't harmful, but the way your body reacts to it is.

If a kid with peanut allergy would have eaten that peanut-topped brownie, here's what would happen. Antibodies to something in the food would cause mast cells (a type of immune system cell in the body) to release chemicals into the bloodstream. One of these chemicals is histamine (say: his-tuh-meen).

These foods cause the most food allergies:

* peanuts and other nuts
* seafood, such as shrimp
* milk, particularly cow's milk
* eggs
* soy
* wheat

What's a Reaction Like?

The histamine then causes symptoms that affect a person's eyes, nose, throat, respiratory system, skin, and digestive system. A person with a food allergy could have a mild reaction - or it could be more severe. An allergic reaction could happen right away or a few hours after the person eats it. Some of the first signs that a person may be having an allergic reaction could be a runny nose, an itchy skin rash such as hives, or a tingling in the tongue or lips. Other signs include:

* tightness in the throat
* hoarse voice
* wheezing
* cough
* nausea
* vomiting
* stomach pain
* diarrhea

In the most serious cases, a food allergy can cause anaphylaxis (say: ah-nuh-fuh-lak-sis). This is a sudden, severe allergic reaction in which several problems occur all at once and can involve the skin, breathing, digestion, the heart, and blood vessels. A person's blood pressure can drop, breathing tubes can narrow, and the tongue can swell.

People at risk for this kind of a reaction have to be very careful and need a plan for handling emergencies, when they might need to get special medicine to stop these symptoms from getting worse.

Many kids outgrow allergies to milk and eggs as they grow older. But severe allergies to foods like peanuts, certain kinds of fish, and shrimp often last a lifetime.

How Do You Know if You Have One?

Sometimes it's easy to figure out that a kid has a food allergy. He or she might get hives or have other problems after eating it. But other times, it's more of a mystery what's causing the problem. Most foods have more than one ingredient, so if a kid has shrimp with peanut sauce,
what's causing the allergy - the peanut sauce or the shrimp?

Doctors believe that allergies could be hereditary, which means if your parent or other close relative has certain allergies like hay fever, you're more likely to develop the allergies. Some kids are born allergic to certain foods, whereas others develop food allergies over time. This may be due to someone's surroundings or changes in the body as they grow older.

Many people react to a certain food but are not actually allergic. For example, people with lactose intolerance (say: lak-tose in-tah-luh-runtz) get belly pain and diarrhea from milk and other dairy products. That doesn't mean they're allergic to milk. They don't feel good after drinking milk because their bodies can't properly break down the sugars found in milk.

What Will the Doctor Do?

If you think you may be allergic to a certain food, let your parents know. They will take you to the doctor to get it checked out.

If your doctor thinks you might have a food allergy, he or she will probably send you to see a doctor who specializes in allergies. The allergy specialist will ask you about past reactions and how long it takes between eating the food and getting the symptom, such as hives. The allergist also may ask about whether anyone else in your family has allergies or other allergy-related conditions, such as eczema or asthma.

The allergist may also want to do a skin test. This is a way of seeing how your body reacts to a very small amount of the food that is giving you trouble. The allergist will use a liquid extract of the food and, possibly, other common allergy-causing foods to see if you react to any of them. (A liquid extract is a liquid version of something that usually isn't liquid.)

The doctor will make a little scratch on your skin (it will be a quick pinch!) and drop a little of the liquid extract on the scratched spot or spots. Different extracts will go on the different scratch spots, so the doctor can see how your skin reacts to each substance. If you get a reddish, raised spot, it shows that you are allergic to that food or substance.

Some doctors may also take a blood sample and send it to a lab. That's where it will be mixed with some of the food or substance you may be allergic to and checked for certain antibodies.

It's important to remember that even though the doctor tests for food allergies by exposing you to a very small amount of the food, you should not try this at home! The best place for an allergy test is at the doctor's office, where they are specially trained and could give you medicine right away if you had a serious reaction.

How Are Food Allergies Treated?

There is no special medicine for food allergies. Some can be outgrown, and others a kid will have his or her whole life. The best treatment is simply to avoid the food itself and any foods or drinks that contain the food.

One way to figure that out is to read food labels. Any foods that might cause an allergic reaction will be listed near or in the ingredient list. Doctors and allergy organizations also can help by providing lists of safe foods and unsafe foods. Some people who are very sensitive may need to avoid foods just because they are made in the same factory that also makes their problem food. You may have seen some candy wrappers that say the candy was made in a factory that processes nuts, too.

Tips for Glowing Skin & Smooth Skin

2009-03-30T03:03:00.000-07:00

Home Remedies for your skin:

* Mash a banana with milk and apply on face and leave it for 20 minutes. Wash it with cold water to get a skin that will glow.

* Apply honey on your face and neck for 20 minutes. Wash it with cold water. Your skin will glow and become soft and smooth.

* Mix egg white with honey and apply on the face for 20 minutes. Wash it with cold water.

* Make a paste of one teaspoon of walnut powder, honey and lemon juice. Scrub your face with this paste and leave it for 20 minutes. Wash it with cold water.

* Rub a piece of papaya on your face and neck for 15 minutes.

* Make a paste by mixing 2 tablespoon turmeric (haldi) powder in orange juice. Scrub it on your face and neck and leave it for 20 minutes. Wash it with cold water.

* Make a paste by mixing mashed banana, honey, lemon juice and margarine. Apply on face for overnight. Smear on hands and feet, and wash off in the morning (wear gloves in hands and socks in feet).

* Boil cabbage in water. Wash your face with this water.

* Powder mango peels and mix 1 teaspoon milk powder and rub on face, neck, and hands. Wash it off after 15 minutes.

* Mix one cup of sugar with 1 tablespoon fresh lemon / lime juice. While taking bath, lather your body and face heavily with a soft soap like Dove. Scrub the whole body and face with the sugar mixture on the lather.

* After a shower apply vaseline over your entire body. Shower again after one hour. Repeat twice a month.

* Mix corn (polenta) flour with egg white and apply on your face. When your face is dried completely in about 1/2 an hour, put your fingers in warm water and massage your face. Repeat daily for 10-15 days.

Benefits of Fish oil in our diet

2009-03-26T05:50:00.000-07:00

1. Less Pain and Inflammation: Omega 3 fatty acids, particularly EPA, have a very positive effect on your inflammatory response. Through several mechanisms, they regulate your body's inflammation cycle, which prevents and relieves painful conditions like arthritis, prostatitis, cystitis and anything else ending in "itis."

2. Cardiovascular Health: Omega 3 fatty acids have also been proven to work wonders for your heart and the miles and miles of arteries and veins that make up your cardiovascular system. They help to lower cholesterol, tryglicerides, LDLs and blood pressure, while at the same time increasing good HDL cholesterol. This adds years to your life expectancy.

3. Protection from Stroke and Heart Attack: When plaque builds up on arterial walls and then breaks loose, it causes what's known as a thrombosis, which is a fancy way of saying clot. If a clot gets stuck in the brain, it causes a stroke and when it plugs an artery, it causes a heart attack. Research shows omega 3 fatty acids break up clots before they can cause any damage.

4. Better Brain Function and Higher Intelligence: Pregnant and nursing mothers can have a great impact on the intelligence and happiness of their babies by supplementing with fish oil. For adults, omega 3 improves memory, recall, reasoning and focus. You'll swear you're getting younger and smarter.

5. Less Depression and Psychosis: Making you smarter is not all omega 3 does for your brain. Psychiatry department researchers at the University of Sheffield, along with many other research studies, found that omega 3 fish oil supplements "alleviate" the symptoms of depression, bipolar and psychosis (Journal of Affective Disorder Vol. 48(2-3);149-55).

6. Lower Incidence of Childhood Disorders: Just to show how fish oil fatty acids leave nobody out, studies show that children (and adults) with ADD and ADHD experience a greatly improved quality of life. And those with dyslexia, dyspraxia and compulsive disorders have gotten a new lease on life thanks to omega 3 oils.

7. Reduction of Breast, Colon and Prostate Cancer: And finally, omega 3 fish oil has been shown to help prevent three of the most common forms of cancer – breast, colon and prostate. Science tells us that omega 3s accomplish this in three ways. They stop the alteration from a normal healthy cell to a cancerous mass, inhibiting unwanted cellular growth and causing apoptosis, or cellular death, of cancer cells.

Benefits of Honey in our diet

2009-03-26T05:44:00.000-07:00

It is known that honey has also been found to keep levels of blood sugar fairly constant compared to other types of sugar.

1. For Curing Arthritis: A paste should be made from one part honey and two parts of luke warm water added with a small teaspoon of cinnamon powder. This paste should be massaged on the itching part of the body and the pain should recede within fifteen minutes in most cases.

2. Hair Loss : For hair loss or baldness, patients may apply a paste made out of hot olive oil, one tablespoon of honey, one teaspoon of cinnamon powder. This should be applied before they take bath and keep it for approximately 15 minutes. After that they can wash it off with luke warm water.

3. Toothache: A paste made of one teaspoon of cinnamon powder and five teaspoons of honey when applied on the aching tooth (may be done 3 times a day) reduces the pain within a matter of 15 minutes.

4. Reducing Cholesterol: Take two tablespoons of honey, three teaspoons of cinnamon powder and mix in 16 ounces of tea, when given to a cholesterol patient, reduces the level of cholesterol in the blood by 10% within 2 hours. Pure honey is also sometimes used with food to check cholesterol.

5. Cure Colds: For those who are suffering from common or severe colds, they should take one tablespoon of luke warm honey with 1/4 teaspoon cinnamon powder daily for 3 days. This process will cure most chronic cough, cold and clear the sinuses.

6. Curing Infertility: Various ancient medical streams like Ayurveda and Yunani have been using honey for years in medicine to strengthen the semen of men. Two tablespoons of honey before they go to sleep is what is prescribed by many experienced practitioners. This combination will work wonders for women as well. In China, Japan and other Asian countries, if the women who do not conceive, and or if their uterus is weak, then they have been prescribed cinnamon powder. Women who cannot conceive may take a pinch of cinnamon powder in half a teaspoon of honey, and apply it on the gums frequently throughout the day, so that it slowly mixes with the saliva and enters the body.

7. Stomach Upset: Honey taken with cinnamon powder also helps in curing stomach ache. For people who are suffering from gas problems, honey should be taken with cinnamon powder in equal quantities, relieves gas and pain in the stomach.

8. Immune System: The daily intake of honey and cinnamon powder strengthens the immune system and protects the body from bacterial and viral attacks. Researchers have found that honey has various vitamins and iron in large amounts and its use strengthens the white blood corpuscles.

9. Longevity: Ancient cultures used Tea made with honey and cinnamon powder for longevity. 4 spoons of honey, 1 spoon of cinnamon powder and 3 cups of water are boiled to make this tea. The prescribed amount is to drink 1/4 cup, 3 times a day. It keeps the skin fresh and soft and slows down old age.

10. Weight Loss: Drink honey and cinnamon powder boiled in one cup water first thing in the morning (empty stomach). If taken regularly it reduces the weight of even the most obese person. Also drinking of this mixture regularly does not allow the fat to accumulate in the body, even though the person may eat a high calorie diet.

Benefits of celery in our diet

2009-03-24T03:09:00.000-07:00

The strong water removing powers of celery enable it to be used in the control of health problems such as arthritis, stone, liver problems and rheumatism.
A tablespoonful of honey in celery juice, sipped slowly, will very effectively reduce the appetite if taken before a meal, and makes a delightful drink. It will also help in reducing their weight.
You can take the same mixture as a nightcap; it will help you to relax into a soothing and restful sleep. So those who have a problem of sleeplessness must enjoy the sound sleep after having this yummy health drink.
Those who are suffering from stones in the gall bladder or the kidney must take the juice of celery. It has been found that those who drank juice do not found any formation of stones in bladders & kidney again. It seems likely that this effect is related to the anti-arthritic properties of the juice.
Celery calms the nerve because of the high calcium content & helps in controlling high blood pressure. Raw celery should be eaten to reduce high blood pressure.
Celery is used in aromatherapy and other traditional way of healing like Ayurveda. In Japan, rheumatic patients are sometimes put on a celery only diet.
Moreover you can eat a lot of celery without thinking twice because it has almost zero calories. You won't add any extra pounds after having such a yummy drink or raw celery.
The whole plant is gently stimulating & nourishing; it also acts as a digestive remedy and liver stimulant. A tincture can be used as a diuretic in hypertension and urinary disorders.
Celery roots, fruits (seeds), and aerial parts, are used as ethno medically to treat mild anxiety and agitation, loss of appetite, fatigue & cough.

Benefits of Wheatgrass

2009-03-24T03:07:00.000-07:00

It boosts the hemoglobin production.
Rebuilds the bloodstream.
Helps in healing the wounds.
Improves digestion.
Cleans the liver.
Purifies the blood in the entire body.

Benefits of Garlic in our diet

2009-03-24T03:00:00.000-07:00

Garlic is as good as 10 mothers & Garlic a day keep sickness at bay.

Moreover, it is regarded as a miracle by naturopaths & herbalists.

Garlic acts as an antiseptic & helps in curing the wounds very quickly.
One of the health benefits of garlic is that it helps in fighting against various infection & acts against inflammation and infection, including colds, coughs by adding a freshly cut raw clove to food three times a day or take kyolic garlic capsules but raw is always best.
In certain studies in China it has been shown that it contains chemicals that prevent cancer. They suggest that eating garlic on regular basis provides some protection against cancer.
Fresh or cooked garlic or 500 mg garlic capsules twice daily helps in lowers down the blood pressure & cardiovascular problems. It increases the levels of high density lipoproteins & reduces harmful cholesterol in the blood & keeps arteries and heart healthy.
It thins the blood, reduces clotting and helps in controlling blood pressure and poor circulation.
Garlic stimulates the immune system of body & helps in fighting against various diseases.
Prevents & relieves chronic bronchitis, respiratory problems, and catarrh.
It acts as a nasal decongestant & expectorant.
It is also helpful for hum oral asthma, hysteria, dropsy & scurvy.
Garlic works as a cleanser of the digestive system, helps in curing flatulence, kills internal parasites and is an excellent internal antiseptic.
Researcher recommends daily dose of fresh garlic of about 4 gm, equivalent to one or two small cloves for each & every person who wants to keep himself healthy.

Egg Toast

2009-03-24T02:52:00.000-07:00

2 eggs
2-3 slices of Bread
1/2 onion (finely chopped)
1/2 tomato (finely chopped)
1-2 green chilies (finely chopped)
2 tbsp chopped coriander leaves
Salt To Taste
1 tbsp milk
1/2 tsp red chili powder or to taste
Oil to fry

Beat the eggs and add milk, chopped onions, tomatoes, green chilies, coriander, salt & chili powder. Beat the mixture until foamed.
Heat oil in a frying-pan or griddle. Dip bread slice in the mixture and coat it evenly and fry over low flame.
Fry on both sides until done. Repeat the same for other slices.
Serve egg toast hot with ketchup.

Poached Eggs

2009-03-24T02:37:00.000-07:00

Eggs
Water
Salt & pepper powder to taste

In saucepan or deep omelet pan, bring 2 to 3 inches of water to boiling. Reduce heat to keep water gently simmering. Break cold eggs, 1 at a time, into custard cup or saucer or break several into bowl. Holding dish close to water's surface, slip eggs, 1 by 1, into water. Cook until whites are completely set and yolks begin to thicken but are not hard, about 3 to 5 minutes. With slotted spoon, lift out eggs. Drain in spoon or on paper towels and trim any rough edges, if desired. Serve poached eggs hot sprinkled with salt & pepper powder to taste.

Egg Omelette

2009-03-24T02:35:00.000-07:00

2 Eggs
1/4th onion (finely chopped)
1-2 green chilies (finely chopped)
1/4th tomato (chopped), optional
2 tbsp chopped coriander leaves
Salt To Taste
1/4th tsp red chili powder or to taste
1 tbsp milk
Oil to fry

Beat the eggs and add milk, chopped onions, tomatoes, green chilies, coriander, salt & chili powder.
Beat the mixture until foamed.
Heat oil in a frying pan and add the mixture. Cook over low heat till mixture is firm and flip it and fry the other side.
Serve hot with bread or Paratha.

Cheesy Herbed Eggs

2009-03-24T02:31:00.001-07:00

1 1/3 cups whole milk
1 tsp grated lemon peel
16 eggs, lightly beaten
1 tsp salt
1/2 tsp white pepper
1/4 tsp each: dried basil, oregano, and rosemary
1/2 cup shredded cheddar cheese
1/2 cup grated Parmesan cheese
1/4 cup butter

In large bowl, combine milk and lemon peel. Add eggs and seasonings, mix well. Stir in cheeses. In large skillet, melt butter, pour in egg mixture. Cook and stir gently over medium heat until eggs are set, about 15 minutes. Garnish with parsley. Serves 6-8

Perfect Scrambled Eggs

2009-03-24T02:24:00.000-07:00

This recipe is perfect for breakfast and also serves 2 hungry people.

6 large eggs
6 teaspoons (1 teaspoon for each egg) low-fat milk
3 dashes of salt (1 dash for every two eggs)
1 Tablespoon butter for frying

Heat a large non-stick frying pan to a setting just above medium. A 12-inch pan works well for 6 eggs. Do not add butter yet. We just want get the pan ready.

In large metal or glass mixing bowl, whisk the eggs with the milk and salt. Beat vigorously for 2 minutes.

Alternatively, you can place the eggs, milk and salt in a blender and blend for 20 to 25 seconds. Allow the mixture to set for a couple minutes to let the foam settle.

Melt the butter in the frying pan. As the very last of the butter is liquefying, add the egg mixture.

Do not stir immediately. Wait until the first hint of setting begins. Start the Martha Stewart scrambling technique ("Using a spatula or a flat wooden spoon, push eggs toward center while tilting skillet to distribute runny parts.")

Continue this motion as the eggs continue to set. Break apart large pieces as they form with your spoon or spatula. You will come to a point where the push-to-center technique is no longer cooking runny parts of the egg. Flip over all the eggs. Allow the eggs to cook 15 to 25 seconds longer. Transfer eggs to serving plates. Add salt and pepper to taste.

Benefits of Vitamin K..

2007-11-20T04:41:00.000-08:00

Vitamin K is commonly known to aid in blood clotting. When the body is injured, vitamin K initiates the process of healing by slowing and stopping the bleeding. For this reason, vitamin K is often given to patients before surgery to prevent excessive bleeding. Although this is the primary function of vitamin K, this vitamin has several more health benefits.

Vitamin K helps the body absorb the beneficial mineral calcium. Recent studies have suggested that vitamin K can help prevent or treat osteoporosis and the loss of bone density. If you have a family history of osteoporosis, it is important to make sure you maintain healthy levels of vitamin K.

Recent studies suggested that vitamin K also has preventive and treatment benefits for cancer. Several human trials have shown that vitamin K may have anticancer effects.

Vitamin K also prevents the hardening of the arteries, which aids in preventing heart disease and heart failure.

Vitamin K is present in many green, leafy vegetables. Many people do not eat the recommended amount of these foods to receive the benefits of vitamin K. For this reason, most people should take additional vitamin K, especially if you or your family has a history of osteoporosis or heart disease.

Benefits of Vitamin E..

2007-11-20T04:40:00.000-08:00

Vitamin E acts as a powerful antioxidant by neutralizing free radicals in the body that cause tissue and cellular damage. Vitamin E also contributes to a healthy circulatory system and aids in proper blood clotting and improves wound healing. Some studies have shown that vitamin E decreases symptoms of premenstrual syndrome and certain types of breast disease.

Other studies have shown that taking large doses of Vitamin E has decreased the risk of Coronary Artery Disease (CAD). Animal studies have suggested that vitamin E does slow the development of atherosclerosis, but the American Heart Association doesn't recommend using supplements until the effects are proven in large-scale, carefully controlled clinical trials.

Nutritionists categorize vitamins by the materials that a vitamin will dissolve in.

There are two categories: water-soluble and fat-soluble vitamins.

Fat-soluble vitamins are vitamins A, D, E and K and are stored in the fat tissues of the body for a few days to up to six months. If you get too much of a fat-soluble vitamin, it can be stored in your liver and may sometimes cause health problems. Vitamin E is a fat-soluble vitamin.

Other Vitamins:

Biotin
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B5
Vitamin B6
Vitamin B9
Vitamin B12
Vitamin C
Vitamin D
Vitamin E
Vitamin K

Some people take mega-doses of fat-soluble vitamins, which can lead to toxicity. Eating a normal diet of foods rich in these vitamins won't cause a problem. Remember, you only need small amounts of any vitamin.

Some health problems can make it hard for a person's body to absorb these vitamins. If you have a chronic health condition, ask your doctor about whether your vitamin absorption will be affected.

How Much Vitamin E Is Enough?

Women need 8 milligrams and men need 10 milligrams of vitamin E daily.

Sources of Vitamin E

Wheat germ
Vegetable oil and margarine
Avocado
Whole grain products
Egg yolk
Nuts
Liver
Peanut butter

Can You Have Too Much or Too Little?

It's almost impossible to have a vitamin E deficiency, but too much can cause nausea and digestive tract problems.

Vitamin Storage

If you want to get the most vitamins possible from your food, refrigerate fresh produce, and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that should be free of moisture.

The Benefits of Vitamin D

2007-11-20T04:39:00.001-08:00

Vitamin D is an important part of a healthy diet. New benefits of this vitamin are being discovered every day, but many people still do not receive enough vitamin D to reap the wonderful benefits it can provide to their health. Vitamin D is most famous for its contribution to joint and bone health by helping the body absorb calcium. It has been shown that people who take in enough vitamin D are less likely to suffer from osteoporosis and joint pain. This vitamin can also slow the affects of arthritis and lessen back pain in many individuals. Studies have shown that vitamin D can also prevent certain types of cancer.

Vitamin D is one of the only vitamins produced naturally by the body. However, in order for the body to produce vitamin D, it has to be exposed to an adequate amount of sunlight. Generally, an hour per week is more than enough, but surprisingly, many people are still not exposed to enough sun to produce beneficial amounts of vitamin D. Also, studies have shown that as we age, we tend to produce less vitamin D even with adequate sun exposure. These are the primary reasons why many adults have to monitor their diets to make sure they are taking in enough vitamin D.

Milk is often fortified with vitamin D, and you can also find good amounts of vitamin D in certain kinds of fish that are rich in omega-3 fatty acids. Cod liver oil is an herbal supplement that is rich in vitamin D. Vitamin D supplements are also widely available.

While it is important to have enough vitamin D in your diet, it is possible to take in too much vitamin D. This often happens when a person receives a good amount of sun exposure and consumes many foods that contain moderate amounts of vitamin D, but also continues to take a vitamin D supplement. For this reason, it is important to discuss with your doctor whether or not you require a vitamin D supplement as part of your diet.

Benefits of Vitamin C..

2007-11-20T04:37:00.000-08:00

Vitamin C is a very popular treatment for colds and flu because it is well known for boosting the immune system.

Revered as an immune-booster vitamin C also aids in wound healing and is an antioxidant that protects against free radical damage to the body. Vitamin C is also needed to build collagen, the substance that attaches the skeleton together, linking bones to muscles and keeping organs in place. Collagen is also responsible for keeping the skin smooth and wrinkle-free. Vitamin C helps with the absorption of other nutrients like calcium and iron.

Fact: Free radicals are destructive, unstable oxygen atoms that are normally produced by the body and production can be accelerated by outside toxins like pollution and smoking.

Daily Recommended Amount of Vitamin C

Daily amount needed for an adult is about 80mg, and an adult can safely take up to 1,000mg. Children should get about 15 mg to 45 mg per day. More can be supplemented for colds and healing wounds. Consult a health professional.

Fact: Vitamin C is often used as a food additive in the form of citric acid to provide color and as a preservative.

Deficiency Symptoms of Vitamin C

Ascorbic acid literally means “acid that prevents scurvy”. Vitamin C deficiencies were first discovered on ships that were sailing to the “new world”. Often ships had barrels full of limes so that passengers could have lime juice every day to prevent scurvy. Symptoms of scurvy are rare, but milder symptoms can happen when intake is low. These include fatigue, weakness, bruising easily and depression. More serious symptoms are loose teeth and sore joints.

Some conditions can contribute to a vitamin C deficiency like diabetes, smoking, colds, flu’s, surgery, age, over consumption of alcohol, and breastfeeding. Often, supplementing is recommended for people with these conditions.

Can an Overdose happen with Vitamin C?

An overdose is extremely rare because vitamin C is a water-soluble vitamin, but it can happen if too much is taken at one time. The symptoms of an overdose are nausea, abdominal cramping and diarrhea. Vitamin C should not be taken in high quantities for a long period of time. Often this can result in reversing some of the antioxidant benefits, and can actually act as a pro-oxidant. Also, because vitamin C aids in iron absorption, this can lead to an iron overdose. Be careful with high-dose supplements of vitamin C.

Where to get more Vitamin C

Vitamin C is in most fruits and vegetables. Some of the best sources are citrus fruits, and tropical fruits like papayas, kiwis, and mangoes. Other fruits and vegetables that are a good source of vitamin C are cantaloupe, kale, strawberries, yellow bell peppers and tomatoes. Add strawberries to boost vitamin C intake

Benefits of Vitamins B..

2007-11-20T04:30:00.000-08:00

Vitamin B is a complex of eight water soluble vitamins active in cell metabolism.

They include Thiamine (Vitamin B1), Riboflavin (Vitamin B2, also called Vitamin G), Niacin (Vitamin B3, also called Vitamin P), Pantothenic acid (Vitamin B5), Pyridoxine and Pyridoxamine (Vitamin B6), Biotin (Vitamin B7, also called Vitamin H), Folic acid (Vitamin B9, also called Vitamin M) and Cyanocobalamin (Vitamin B12).

Athletes, who use a lot of vitamin B, are very sensitive to a shortage of these vitamins. This is the result of a large literature study into the subject published in the International Journal of Sports Medicine. A shortage of vitamin B has an immediate negative impact on athletic performance, recovery capacity and the immune.

The Power of Vitamin B

Everyone craves for tremendous brainpower. Some of us tend to have this mentality that such brainpower is out of our league. But in actual fact, it is not! It can all be achieved with a regular intake of Vitamin B.

B = Brain

Vitamin B is the key nutrient that one can rely on to boost brainpower. Majority of us should know by now that Vitamin B comes in different forms and each form has its own ways of helping our brains cells to function properly:

Vitamin B1 or Thiamin: It helps the brain to absorb glucose, which can prevent your brain from any sort of mutilation.

Vitamin B2: It is also known as Riboflavin. Riboflavin is a water-soluble vitamin. This vitamin involved in vital metabolic processes in the body. It is manufactured in the body by the intestinal flora and is easily absorbed, although very small quantities are stored, so there is a constant.

Vitamin B5: It is also known as pantothenic acid. Vitamin B5 might be helpful in the management of certain medical disorders, such as rheumatoid arthritis. Vitamin B5 is also known as the anti-stress vitamin at times. It is one of the eight water soluble B complex vitamins. Vitamin B5 helps production of the cellular antioxidant glutathione, and is therefore an essential vitamin.

Vitamin B6 or Pyridoxine: It aids in the development of neurotransmitters, which are created so that our brain cells can correspond with one another.

Vitamin B12 or Cobalamin: It helps develop myelin, a fatty covering that gives padding to the nerve fibers, protecting the nerves in the brain from harmful germs.

Without this vitamin, you can end up facing memory loss.

Benefits of Vitamins A in our life..

2007-11-20T04:23:00.000-08:00

We all know that there are certain substances called vitamins and minerals that we are supposed to consume in certain amounts each day in order to achieve and maintain good health. But if you haven’t been in a health class in a few years you may have forgotten the benefits, recommended daily allowances and sources of these substances. Consider this article a refresher on the first in the alphabet of vitamins, vitamin A.

What we know as vitamin A is actually a family of fat-soluble vitamins such as retinol, which is considered one of the most usable forms of vitamin A. It is found in animal products, such as eggs and liver.

Plant sources of vitamin A have what is known as provitamin A carotenoids, which are the dark pigments in plants such as dark leafy greens. This provitamin A carotenoids can be converted into vitamin A, which is important for vegetarians and others who might not eat the animal products that are rich in this vitamin.

Carotenoids have been in the news a lot lately, particularly forms such as beta carotene, lycopene and lutein, which are powerful antioxidants that protect the body’s cells from damage caused by pollution, aging and other factors. While lycopene and lutein are not provitamin A carotenoids, they are still important to a healthy diet and have been shown to have health benefits such as preventing heart disease and protecting eye health. Beta carotene is the carotenoid most easily converted into vitamin A. One source for beta carotene that everyone probably is familiar with is carrots.

Vitamin A is beneficial to the body because it helps cells. It aids in cell division and differentiation (helping a cell know what job it is supposed to do or what it will become) and maintains the surface lining of the intestinal, urinary and respiratory tracts. It also plays a role in immune-system support, helping your body fight off disease by producing white blood cells. Vitamin A also plays a role in reproduction, bone growth and in vision (your mother wasn’t kidding when she told you to eat your carrots so you could see well).

But how much vitamin A is enough?

The recommended daily intake is measured in micrograms, a very small unit of measurement. Toddlers need about 300 micrograms, older children about 400, pre-teens 600, teen and adult men about 900 micrograms, and non-nursing or pregnant women need about 700 micrograms a day. The needed amount goes up slightly during pregnancy and jumps dramatically (to about 1,300 micrograms) when nursing.

How much is that when you’re talking about actual food? You can get 100 percent of your daily allowance of vitamin A from a cup of raw cantaloupe. A standard serving of canned chunky vegetable soup will probably give you slightly more than 100 percent. A carrot gives you 400 percent and 3 ounces of cooked beef liver gives you 610 percent (chicken liver would give you 280 percent of the recommended allowance). Other animal sources of vitamin A include eggs and whole milk.

If you don’t want to resort to eating liver, there are many vegetables that are high in vitamin A. In addition to cantaloupe and carrots, servings of sweet potatoes, spinach and mango will give you more than 100 percent of the daily allowance of vitamin A. Other good sources are kale, fortified oatmeal or cereal and tomato juice.

Don’t worry if your diet includes a lot of these foods. It takes a fair amount of vitamin A to make you sick, and it usually has to be consumed over a long period of time. Because vitamin A is fat soluble, the excess is stored in the liver, so that is where damage will occur if you get too much vitamin A for a long time. A common cause of what is called hypervitaminosis A is getting too much A through supplements or from animal products. The vitamin A that comes from beta carotene is not associated with this ailment, so if your big doses of A come from veggies, you should be fine.

The upper tolerance level has been measured at more than twice the recommended daily amount of vitamin A. Consuming more than this won’t necessarily make you sick, but you might want to cut back if you’re regularly eating a lot more than that, or stop taking any vitamin supplements containing vitamin A if you get enough through food.

Signs of acute vitamin A toxicity include nausea, lack of muscle coordination, headache, dizziness and blurred vision. Hypervitaminosis A can cause liver abnormalities, birth defects and bone loss that could result in osteoporosis.

Vitamin A deficiency is rare in the industrialized world, but in developing countries this lack can cause xeropthalmia, damage to the cornea, and it often causes children to go blind. Night blindness is often thought of as one of the warning signs of vitamin A deficiency. Lack of vitamin A can also make it harder for the body to fight infection, which can lead to other health problems, particularly pneumonia and other respiratory or diarrheal infections.

Vegetarians who do not consume animal products may need to supplement (make sure the vitamin A pills you are using come from a vegetarian source) or make sure to eat a variety of vegetables, including dark leafy greens and other dark vegetables each day. It is certainly possible to get enough vitamin A from vegetables without using supplements or fortified foods, but if you don’t like greens or carrots you may need some extra help.

Some studies suggest that diets high in vitamin A and beta carotene can reduce the risk of lung cancer. Others show that high doses of vitamin A may interfere with calcium and vitamin D absorption, thus increasing risk for osteoporosis. Most of these studies had to do with supplements and animal products eaten at more than three times the recommended allowance for vitamin A, so it’s likely that this is not a major concern for people who get vitamin A in moderation or from animal sources.

Vitamin A is an important building-block of our bodies and it is easy to get enough from a variety of sources, even if you don’t like liver.

World Food Day

2007-10-16T03:00:00.000-07:00

Today is 16th October and its "World Food Day".

World Food Day was proclaimed in 1979 by the Conference of the Food and Agriculture Organization (FAO). It marks the date of the founding of FAO in 1945. The aim of the Day is to heighten public awareness of the world food problem and strengthen solidarity in the struggle against hunger, malnutrition and poverty. In 1980, the General Assembly endorsed observance of the Day in consideration of the fact that "food is a requisite for human survival and well-being and a fundamental human necessity"

The Food and Agriculture Organization of the United Nations celebrates World Food Day each year on 16 October, the day on which the Organization was founded in 1945. The World Food Day and TeleFood theme for 2007 is "The Right to Food".

The right to food is the inherent human right of every woman, man, girl and boy, wherever they live on this planet.

The choice of The Right to Food as the theme for 2007 World Food Day and TeleFood demonstrates increasing recognition by the international community of the important role of human rights in eradicating hunger and poverty, and hastening and deepening the sustainable development process.

Background

The Universal Declaration of Human Rights of 1948 first recognized the right to food as a human right. It was then incorporated in the International Covenant on Economic, Social and Cultural Rights (Article 11) adopted in 1966 and ratified by 156 states, which are today legally bound by its provisions. The expert interpretation and more refined definition of this right are contained in General Comment 12 of the Committee on Economic, Social and Cultural Rights (1999). The Voluntary Guidelines to Support the Progressive Realization of the Right to Adequate Food in the Context of National Food Security – the Right to Food Guidelines – were adopted by the FAO Council in 2004 and provide practical recommendations on concrete steps for the implementation of the right to food.

A balanced Diet..

2007-10-13T01:04:00.000-07:00

Know What we need to be healthy in our diet..

You must have carbohydrate, protein, fat, vitamins, minerals salts and fibre in the correct proportions. If there is not enough protein, you will not be able to grow properly and you will not be able to repair yourself i.e. wounds will not heal properly. If you do not have enough energy containing foods you will feel very tired, you will not have enough energy. If you have too much energy containing foods you will become overweight. If you think that you are overweight you might try taking more exercise to "burn off" some of the excess food which you ate at you last meal.

A balanced diet must contain carbohydrate, protein, fat, vitamins, mineral salts and fibre. It must contain these things in the correct proportions.

1. Carbohydrates: these provide a source of energy.

2. Proteins: these provide a source of materials for growth and repair.

3. Fats: these provide a source of energy and contain fat soluble vitamins.

4. Vitamins: these are required in very small quantities to keep you healthy.

5. Mineral Salts: these are required for healthy teeth, bones, muscles etc.

6. Fibre: this is required to help your intestines function correctly; it is not digested.

7. Balanced Diets: we must have the above items in the correct proportions.

Carbohydrates

Carbohydrates are the most important source of energy. They contain the elements Carbon, Hydrogen and Oxygen. The first part of the name "carbo-" means that they contain Carbon. The second part of the name "-hydr-" means that they contain Hydrogen. The third part of the name "-ate-" means that they contain Oxygen. In all carbohydrates the ratio of Hydrogen atoms to Oxygen atoms is 2:1 just like water.

We obtain most of our carbohydrate in the form of starch. This is found in potato, rice, spaghetti, yams, bread and cereals. Our digestive system turns all this starch into another carbohydrate called glucose. Glucose is carried around the body in the blood and is used by our tissues as a source of energy. Any glucose in our food is absorbed without the need for digestion. We also get some of our carbohydrate in the form of sucrose; this is the sugar which we put in our tea and coffee. Both sucrose and glucose are sugars, but sucrose molecules are too big to get into the blood, so the digestive system turns it into glucose.

When we use glucose in tissue respiration we need Oxygen. This process produces Carbon Dioxide and water and releases energy for other processes.

Proteins

Proteins are required for growth and repair. Proteins contain Carbon, Hydrogen, Oxygen, Nitrogen and sometimes Sulphur. Proteins are very large molecules, so they cannot get directly into our blood; they must be turned into amino-acids by the digestive system. There are over 20 different amino-acids. Our bodies can turn the amino-acids back into protein. When our cells do this they have to put the amino-acids together in the correct order. There are many millions of possible combinations or sequences of amino-acids; it is our DNA which contains the information about how to make proteins. Our cells get their amino-acids from the blood. Proteins can also be used as a source of energy. When excess amino-acids are removed from the body the Nitrogen is excreted as a chemical called urea. The liver makes urea and the kidney puts the urea into our urine.

Fats

Like carbohydrates, fats contain the elements Carbon, Hydrogen and Oxygen. Fats are used as a source of energy: they are also stored beneath the skin helping to insulate us against the cold. Do not think that by avoiding fat in your diet you will stay thin and elegant! If you eat too much carbohydrate and protein, you will convert some of it into fat, so you will put on weight. You must balance the amount of energy containing foods with the amount of energy that you use when you take exercise.

You must have some fat in your diet because it contains fat soluble vitamins.

Vitamins

Vitamins are only required in very small quantities. There is no chemical similarity between these chemicals; the similarity between them is entirely biological.

Vitamin A: good for your eyes

Vitamin B: about 12 different chemicals.

Vitamin C: needed for your body to repair itself

Vitamin D: can be made in your skin, needed for absorption of Calcium.

Vitamin E: the nice one – reproduction.

Mineral Salts

These are also needed in small quantities, but we need more of these than we need of vitamins.

Iron: required to make haemoglobin.

Calcium: required for healthy teeth, bones and muscles

Sodium: all cells need this, especially nerve cells.

Iodine: used to make a hormone called thyroxin

Fibre

We do not /can not digest cellulose. This is a carbohydrate used by plants to make their cell walls. It is also called roughage. If you do not eat foods materials which contain fibre you might end up with problems of the colon and rectum. The muscles of you digestive system mix food with the digestive juices and push food along the intestines by peristalsis; if there is no fibre in your diet these movements cannot work properly.

Why are fruits and vegetables important for my health?

2007-10-10T07:12:00.000-07:00

Most fruits and vegetables are naturally low in calories and provide essential nutrients and dietary fiber. They may also play a role in preventing certain chronic diseases. When compared to people who eat only small amounts of fruits and vegetables, those who eat more generous amounts, as part of a healthy diet, tend to have reduced risk of chronic diseases. These diseases include stroke, type 2 diabetes, some types of cancer, and perhaps cardiovascular disease and hypertension.

All fresh, frozen, dried, or canned fruits and vegetables count toward your fruit and vegetable goal. Fruits and vegetables (with the exception of olives, avocados, and coconut) are naturally low in fat. Canned, dried, and frozen foods are also good options. Look for fruit without added sugar or syrups and vegetables without added salt, butter, or cream sauces.

Fruits and Vegetables on the Go!

Busy lives can benefit from food that's nutritious, yet easy to eat on-the-go, like fresh fruits and vegetables. Fruits and vegetables are a natural source of energy and give the body many nutrients you need to keep going.

Try these!

Add fruit to your breakfast cereal or oatmeal (not just bananas, but also try apples, grapes, berries, peaches, or mandarin oranges).
Snack on mini-carrots or dried fruit at work instead of candy.
Add to your take-out dinner with fruits and vegetables from home.
Microwave a vegetable to add to your dinner or eat some fruit for dessert.

Here are some no-hassle, quick ways to get delicious fruits and vegetables on the table.

Salads and Sides:

Open and rinse cans of kidney beans, wax beans, chickpeas, and green beans, and toss with a low-fat or fat-free vinaigrette for an ultra-fast bean salad.
Try adding fresh herbs to vegetables before you roast, stir-fry, or steam them. For example, tomatoes go well with basil and oregano, and carrots go well with dill.
Broil sliced vegetables such as zucchini, bell peppers, eggplant, and tomatoes for just a few minutes until they blacken around the edges. Serve warm with a low-calorie dressing of lemon juice, low-fat or fat-free mayonnaise, and black pepper.

Entrees:

Add 1–2 cups of frozen vegetables to canned soup before heating; serve on top of rice in a shallow bowl.
Use a 12-inch, pre-baked packaged pizza crust to create a 20-minute dinner; add sliced zucchini, fresh spinach, mushrooms, tomatoes, garlic, onion, and low-fat cheese and bake at 400° F until the cheese bubbles.
Add grapes, sliced apples, and pears to a chicken salad made with low-fat or fat-free mayonnaise.
Add tomatoes, radishes, and green bell peppers to a tuna salad made with low-fat or fat-free mayonnaise. ¹
Top broiled lean meat, chicken, or fish with salsa. Each 1/2 cup of salsa counts as a 1/2 cup toward meeting your daily vegetable needs.

The Colors of Health: Just try these!

2007-10-10T07:10:00.000-07:00

Fruits and vegetables come in terrific colors and flavors, but their real beauty lies in what's inside. Fruits and vegetables are great sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases.

To get a healthy variety, think color. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, like fiber, folate, potassium, and vitamins A and C. Some examples include green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red watermelon, and white onions. For more variety, try new fruits and vegetables regularly.

Tips: Use these easy, fun tips to help you eat a colorful variety of fruits and vegetables everyday!

Breakfast:

Stir low-fat or fat-free granola into a bowl of low-fat or fat-free yogurt. Top with sliced apples or berries.
Have fruit as a mid-morning snack
Add strawberries, blueberries, or bananas to your waffles, pancakes, cereal, oatmeal, or toast.
Top toasted whole-grain bread with peanut butter and sliced bananas.

5. Add vegetables like bell peppers, broccoli, spinach, mushrooms or tomatoes to your egg or egg white omelet.

6. Canned, dried, and frozen fruits and vegetables are also good options. Look for fruit without added sugar or syrups and vegetables without added salt, butter, or cream sauces.

Lunch & Dinner:

1. Place a box of raisins in your child's backpack and pack one for yourself, too.

2. Ask for more vegetable toppings (like mushrooms, peppers, and onions) and less cheese on your pizza

3. Add some cooked dry beans to your salad. Or, if you have a sweet tooth, add chopped apples, pears, or raisins

4. Add broccoli, green beans, corn, or peas to a casserole or pasta.

5. Have soup. You can stick with the basics like tomato or vegetable soup or mix up some minestrone or veggie chili to cut winter's chill. When possible, choose soups with less sodium.

6. Add lettuce, tomato, onion, and cucumber to sandwiches.

7. Order salads, vegetable soups, or stir-fried vegetables when eating out.

8. Choose beans, corn on the cob, or a side salad with low-calorie salad dressing instead of French fries.

9. Try eating at least 2 vegetables with dinner

10. Canned, dried, and frozen fruits and vegetables are also good options. Look for fruit without added sugar or syrups and vegetables without added salt, butter, or cream sauces.

Snacks:

1. Try hummus and whole wheat pitas.

2. Snack on vegetables like bell pepper strips and broccoli with a low-fat or fat-free ranch dip.

3. Try baked tortilla chips with black bean and corn salsa.

4. Stash bags of dried fruit at your desk for a convenient snack.

5. Keep a bowl of fruit on your desk or counter.

6. Drink a fruit smoothie made with whole fruit, ice cubes, and low-fat or fat-free yogurt.

7. Top a cup of fat-free or low-fat yogurt with sliced fresh fruit.

8. For quick and easy snacks, stock up on fresh, dried, frozen, and canned fruits and vegetables

9. Pick up ready-packed salad greens from the produce shelf for a quick salad any time.

10. Encourage your child to choose his or her own fruit when shopping.

11. Store cleaned, cut-up vegetables in the fridge at eye level and keep a low-fat or fat-free dip on hand.

12. Canned, dried, and frozen fruits and vegetables are also good options. Look for fruit without added sugar or syrups and vegetables without added salt, butter, or cream sauces.

Almost Everyone Needs to Eat More Fruits and Vegetables.

2007-10-10T07:09:00.000-07:00

A growing body of research shows that fruits and vegetables are critical to promoting good health. To get the amount that's recommended, most people need to increase the amount of fruits and vegetables they currently eat every day.

Fruits and Vegetables Can Protect Your Health
Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers.

Nutrients should come primarily from foods. Foods such as fruits and vegetables contain not only the vitamins and minerals that are often found in supplements, but also other naturally occurring substances that may help protect you from chronic diseases.

For some people, fortified foods or supplements can be helpful in getting the nutrients their bodies need. A fortified food contains a nutrient in an amount greater than what is typically found in that food.

Some basic fruit and vegetable tips:

2007-10-10T07:07:00.000-07:00

Try to eat more fruits and vegetables. If you need 2,000 calories a day to maintain your weight and health, aim for at least nine servings (4½ cups) a day.
Choose a variety of different fruits and vegetables. It's easy to get into a rut when it comes to the food you eat. Break out and try a wider variety - include dark-green, leafy vegetables; yellow, orange, and red fruits and vegetables; cooked tomatoes; and citrus fruits.

Fruits, Vegetables, and Vision

2007-10-10T07:06:00.002-07:00

Eating plenty of fruits and vegetables also keeps your eyes in good shape. You may have learned that the vitamin A in carrots aids night vision. Other fruits and vegetables help prevent two common aging-related eye diseases - cataract and macular degeneration - which afflict millions of Americans over age sixty-five. Cataract is the gradual clouding of the eye's lens, a disk of protein that focuses light on the light-sensitive retina. Macular degeneration is caused by cumulative damage to the macula, the center of the retina. It starts as a blurred spot in the center of what you see. As the degeneration spreads, vision shrinks.

Free radicals generated by sunlight, cigarette smoke, air pollution, infection, and metabolism cause much of this damage. Dark green leafy vegetables contain two pigments lute-in and zeaxanthin, which accumulate in the eye. These two appear to be able to snuff out free radicals before they can harm the eye's sensitive tissues. In general, a diet rich in fruits, vegetables, and whole grains appears to reduce the chances of developing cataract or macular degeneration.

Fruits and vegetables are clearly an important part of a good diet. Almost everyone can benefit from eating more of them, but variety is as important as quantity. No single fruit or vegetable provides all of the nutrients you need to be healthy. The key lies in the variety of different fruits and vegetables that you eat.

Fruits, Vegetables, and Gastrointestinal Health

2007-10-10T07:06:00.001-07:00

One of the wonderful components of fruits and vegetables is their indigestible fiber. As fiber passes through the digestive system, it sops up water like a sponge and expands. This can calm the irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation The bulking and softening action of insoluble fiber also decrease pressure inside the intestinal tract and so may help prevent diverticulosis (the development of tiny, easily irritated pouches inside the colon) and diverticulitis (the often painful inflammation of these pouches)

Fruits, Vegetables, and Cancer

2007-10-10T07:05:00.000-07:00

Numerous early studies revealed what appeared to be a strong link between eating fruits and vegetables and protection against cancer. But because many of these were case-control studies, it is possible that the results may have been skewed by problems inherent in these types of studies, such as recall bias and selection bias. Data from cohort studies that follow large groups of initially healthy individuals for years have not consistently shown that a diet rich in fruits and vegetables prevents cancer in general. Data from the Nurses' Health Study and Health Professionals Follow-up Study support this finding. Over a 14-year period, men and women with the highest intake of fruits and vegetables (8+ servings a day) were just as likely to have developed cancer as those who ate the fewest daily servings (under 1.5).

A more likely possibility is that fruits and vegetables may protect against certain cancers. The International Agency for Research on Cancer, which is part of the World Health Organization, recently completed a monumental review of the best research on fruits, vegetables, and cancer. Here's what this 387-page tome concludes about studies in humans: "There is limited evidence for a cancer-preventive effect of consumption of fruit and of vegetables for cancers of the mouth and pharynx, esophagus, stomach, colon-rectum, larynx, lung, ovary (vegetables only), bladder (fruit only), and kidney. There is inadequate evidence for a cancer-preventive effect of consumption of fruit and of vegetables for all other sites." However, considering all evidence from human epidemiological, animal, and other types of studies, it appears that eating more fruit "probably lowers the risk of cancers of the esophagus, stomach and lung" and "possibly reduces the risk of cancers of the mouth, pharynx, colon-rectum, larynx, kidney, and urinary bladder." Eating more vegetables "probably lowers the risk of cancers of the esophagus and colon-rectum" and "possibly reduces the risk of cancers of the mouth, pharynx, stomach, larynx, lung, ovary and kidney."

Keep in mind that this is for total fruit and total vegetable consumption and that, as pointed out by the International Agency for Research on Cancer, specific fruits and vegetables may protect against specific types of cancer. For example, lines of research stemming from a finding from the Health Professionals Follow-up Study suggest that tomatoes may help protect men against prostate cancer, especially aggressive forms of it. one of the pigments that give tomatoes their red hue - leucopenia - could be involved in this protective effect. Although several studies other than the Health Professionals' study have also demonstrated a link between tomatoes or leucopenia and prostate cancer, others have not or have found only a weak connection. Taken as a whole, however, these studies suggest that increased consumption of tomato-based products (especially cooked tomato products) and other leucopenia-containing foods may reduce the occurrence or progression of prostate cancer. But more research is needed before we know the exact relationship between fruits and vegetables, arytenoids, and prostate cancer.

Fruits and Vegetables, Blood Pressure, and Cholesterol

2007-10-10T07:04:00.001-07:00

High blood pressure is a primary risk factor for heart disease and stroke. As such, it's a condition that is very important to control. Diet can be a very effective tool for lowering blood pressure. One of the most convincing associations between diet and blood pressure was found in the Dietary Approaches to Stop Hypertension (DASH) study. This trial examined the effect on blood pressure of a diet that was rich in fruits, vegetables, and low-fat dairy products and that restricted the amount of saturated and total fat. The researchers found that people with high blood pressure who followed this diet reduced their systolic blood pressure (the upper number of a blood pressure reading) by about 11 mm Hg and their diastolic blood pressure (the lower number) by almost 6 mm Hg - as much as medications can achieve.

Eating more fruits and vegetables can also help lower cholesterol. In the National Heart, Lung, and Blood Institute's Family Heart Study, the 4466 subjects consumed on average a shade over 3 servings of fruits and vegetables a day. Men and women with the highest daily consumption (more than 4 servings a day) had significantly lower levels of LDL (bad) cholesterol than those with lower consumption. How fruits and vegetables lower cholesterol is still something of a mystery. It is possible that eating more fruits and vegetables means eating less meat and dairy products, and thus less cholesterol-boosting saturated fat. Soluble fiber in fruits and vegetables may also block the absorption of cholesterol from food.

Fruits, Vegetables, and Cardiovascular Disease

2007-10-10T07:03:00.001-07:00

There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke.

The largest and longest study to date, done as part of the Harvard-based Nurses' Health Study and Health Professionals Follow-up Study, included almost 110,000 men and women whose health and dietary habits were followed for 14 years. The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease. Compared with those in the lowest category of fruit and vegetable intake (less than 1.5 servings a day), those who averaged 8 or more servings a day were 30% less likely to have had a heart attack or stroke.

Although all fruits and vegetables likely contribute to this benefit, green leafy vegetables such as lettuce, spinach, Swiss chard, and mustard greens; cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok Choy, and kale; and citrus fruits such as oranges, lemons, limes, and grapefruit (and their juices) make important contributions.

Benefits of Fruits and Vegetables for healthy mind and body.

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Like vegetables, fruits are an excellent source of minerals, vitamins and enzymes. They are easily digested and exercise a cleansing effect on the blood and digestive tract. They contain high alkaline properties, a high percentage of water and a low percentage of proteins and fats.

Their organic acid and high sugar content have immediate refreshing effects. Apart from seasonable fresh fruits, dry fruits, such as raisins, prunes and figs are also beneficial. Fruits are at their best when eaten in the raw and ripe states. In cooking, the loose portions of the nutrient salts and carbohydrates. They are most beneficial when taken as a separate meal by themselves, preferably for breakfast in the morning. If it becomes necessary to take fruits with regular food, they should form a larger proportion of the meals. Fruits, however, make better combination with milk than with meals. It is also desirable to take one kind of fruit at a time. For the maintenance of good health, at least one pound of uncooked fruits should form part of the daily diet. In case of sickness, it will be advisable to take fruits in the form of juices.

The three basic health-building foods mentioned above should be supplemented with certain special foods such as milk, vegetable oils and honey. Milk is an excellent food. It is considered as “Nature’s most nearly perfect food." The best way to take milk is in its soured form - that is, yogurt and cottage cheese. Soured milk is superior to sweet milk as it is in a predigested form and more easily assimilated. Milk helps maintain a healthy intestinal flora and prevents intestinal putrefaction and constipation.

High quality unrefined oils should be added to the diet. They are rich in unsaturated fatty acids, vitamin C and F and lecithin. The average daily amount should not exceed two tablespoons.

Honey too is an ideal food. It helps increase calcium retention in the system, prevents nutritional anemia besides being beneficial in kidney and liver disorders, colds, poor circulation and complexion problems. It is one of the nature’s finest energy-giving foods.

A diet of the three basic food groups, supplemented with the special foods, mentioned above, will ensure a complete and adequate supply of all the vital nutrients needed for health, vitality and prevention of diseases. It is not necessary to include animal protein like egg, fish or meat in this basic diet, as animal protein, especially meat, always has a detrimental effect on the healing process. A high animal protein is harmful to health and may cause many of our common ailments.

"Eat your fruits and vegetables" is one of the tried and true recommendations for a healthy diet. And for good reason. Eating plenty of fruits and vegetables can help you ward off heart disease and stroke, control blood pressure and cholesterol, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and guard against cataract and macular degeneration, two common causes of vision loss.

What does "plenty" mean? More than most Americans consume. If you don't count potatoes - which should be considered a starch rather than a vegetable - the average American gets a total of just three servings of fruits and vegetables a day. The latest dietary guidelines call for five to thirteen servings of fruits and vegetables a day, depending on one's caloric intake. For a person who needs 2,000 calories a day to maintain weight and health, this translates into nine servings, or 4½ cups per day.

Over the past 30 years or so, researchers have developed a solid base of science to back up what generations of mothers preached (but didn't always practice themselves). Early on, fruits and vegetables were acclaimed as cancer-fighting foods. In fact, the ubiquitous 5-A-Day message (now quietly changing to Eat 5 to 9 A Day) seen in produce aisles, magazine ads, and schools is supported in part by the National Cancer Institute. The latest research, though, suggests that the biggest payoff from eating fruits and vegetables is for the heart.