Vegetable Soups and Salads

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It is said that nutritional needs differ between sexes. Though, the differences are not that huge, there are distinctions between what a woman and a man should eat in order to have an optimal diet. A woman’s reproductive life – encompassing menstruation, pregnancy, lactation and menopause – means that her nutritional needs differ greatly from those of a man. The popularity of crash dieting has meant that nutritional deficiencies are especially common amongst younger women. Good nutrition means eating a wide variety of foods every day, which isn’t possible on a restrictive diet.
Vegetable salads: Eating raw vegetables has many health benefits. Vegetables are the most natural foods and contain different vitamins, minerals known to provide health benefits, among the many disease- reducing benefits, eating vegetables can also help control weight. Vegetables are low in fat and calories, a good source of dietary fiber and provide us with extra energy. All these features help control weight effectively. Being low in calories enables us to eat lots of vegetables without consuming excess energy, the high fiber content also helps fill the stomach faster limiting the total amount of food consumed.
A vegetable salad consisting of as many items as you like can be made out of all varieties of leafy greens such as spinach, methi, cabbage, shredded mushrooms, sliced carrots, grated green beans, finely sliced tomatoes, chopped cucumbers, sliced sprouts, and so on. Any salad tastes better and crisp if the vegetables have been soaked in chilled water for a while.

Vegetable Soups  – A Delicious and Tasty Snack

Vegetable Soups have answer to many needs, and they can be prepared easily. Know the benefits for sure. With the rains of the monsoon giving way to the cold of winter, soups start to find favor again with most families. A hot bowl of steaming soup in the shivering cold of the north Indian winter is certainly a great idea and most people have great memories of home-made soup prepared lovingly by their mothers. But there is much more to soups than just keeping us warm and secure.  Vegetable Soups are a great evening snack – tasty and delicious. While not part of the traditional Indian diet, they provide the best alternative to the heavy and oily snacks that most of us have during the evening snack time.
Vegetable Soups also have a lot of nutrients as they are loaded with vegetables and/or chicken. The best part about soups is they give a feeling of fullness, even though they are light and low in fat and cholesterol. They can be had as a snack – just add some bread twists, some noodles or pasta to it! Or combine it with whole wheat bread and some salad vegetables for a light meal. In this season of weddings and festivals, soups can be a great way of ensuring that you don’t overeat!
Also, while savoring a bowl of home-made soup is great, when the pressures of today’s life – it’s not always possible to make soups from scratch. But one need not worry as it is easy to whip up a delicious and tasty soup for the evening snack moment. Packaged soups provide the answer. Soup is a quick, tasty, convenient, snack… A powder soup can be made in a few minutes, so even if your husband surprises you with an early return home you can prepare soup while he relaxes.
You can also add your own special touch to every vegetable soup – be it garnishing with coriander, flavoring with lemon or garlic, addition of herbs, croutons, or even adding more vegetable, the possibilities are limited only by your imagination! All of these involve addition of simple ingredients, easily available at home, and add to the soup and the moment your special signature.
Vegetable Soups are also light and healthy… they contain the goodness of real vegetables which are essential to your family. ‘Snacking of salads/salads with a low calorie dip, fruits with skin, whole grains as in sprouts, whole wheat bread, high-fiber, low-sugar biscuits and soups with a lot of veg  thrown in are good sources of ready-to-eat snacks which will provide the necessary fiber, says Chief dietitian. Soup serve dual purpose
Intake of vegetables being low among children these days, soups can be an interesting way to increase the vegetable consumption among children. Having a bowl of soup when you’re just back home makes you feel refreshed and alive. More importantly, they keep your family going till dinner, and do not kill their appetite for diner… what a change from the heavy, oily snacks that most of us consume in the evening!
So start souping today – take the base soups, add water and cook them in a few minutes. Then let your imagination run wild – to capture the hearts of your family and yet keep them healthier!

 

Green Leafy Salads

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Green Leafy Salads

Greens – Power House of Nutrition

Relish Green Vegetables for a Healthy & Happy Life!
Green leafy salads are a staple in our home. Why salads? According to Joel Fuhrman’s book Eat To Live, the one food that research has shown is most highly associated with longevity is leafy greens… in other words salads. This may come as a surprise to you, but leafy green vegetables are the most nutrient packed foods available to us.
Think about it, how do the giraffe, hippo, elephant, gorilla and cow get so big? Where do they get all the protein they need to create those big muscles? They get it from the leafy green vegetation they eat! All protein starts with the process of photosynthesis in green plants.
The added health benefits of green salads are that they are raw. To the leafy greens we use for our salad base we add lots more fresh raw vegetables and vegetable salads, soups. In Eat to Live, Dr. Fuhrman reports that a review of 206 studies showed raw vegetables and vegetable salad and soups, consumption to be our strongest defense against cancer of any foods.

Eat Green Salad to lose weight

Green salad is a very efficient weapon in the fight with extra kilograms. The elements of vegetables soups and salads stimulate
digestion, drain and refresh the liver. More, green salad helps cleaning the blood vessels and regulates the activity of the endocrine glands. It contains iodine, phosphorus, magnesium, copper, arsenic and zinc. The green salad leaves also contain a numerous series of vitamins A, B, C, D and E. These vitamins make the body stronger against infections and viruses.

To Make Green Leafy Salads

To make great salads you must start out with fresh produce, preferably organic. It’s the greens that are considered the powerhouse of nutrition, so include a variety of leafy greens in your salads. Green leaf, red leaf, romaine, spinach…. really any kind of greens can be added to your salad! To your highly nutritious greens you can add a wide variety of raw vegetables and vegetable salad and soups.
Make your salad colourful, and exceptionally nutritious by using all the colours of the rainbow. We love vegetables like carrots, beets, turnips, squash, sprouts, sweet potatoes, broccoli, cabbage…. To make your salad even more exotic try adding fruits, seeds, nuts and berries.
How Much Salad Should You Eat? A good rule of thumb to use is making salads and raw vegetables your main course for lunch or dinner. The bottom line is You can never eat too many greens and raw veggies. So fill up on them first and you will be on your way to better health and longevity!

 

Health Benefits of Royal Jelly, Bee Products

Health Benefits of Royal Jelly, Bee Products

Royal Jelly – Amazing Health Benefit of Bee Products
The best know among the bees magical creations is honey, which is high on the list of comfort foods. We’ve all grown up on dollops of honey on toast, with every luscious mouthful exuding the scent of a flower, trickling like liquid sunshine. And beauticians will tell you that a honey face-pack will leave your skin with the best afterglow. But then, that’s not the best a bee can do. Buried deep in the honey comb is another beauty secret. It is called royal jelly, a honey-bee secretion that is used in the nutrition of the larvae. It is secreted from the hypo-pharyngeal glands in the heads of young workers and used (apart from other substances) to feed all of the larvae in the colony, including those destined to become workers. If a queen is needed, the hatchling will be fed only royal jelly – and in large quantities for the first four days of its growth.
This rapid, early feeding triggers the development of the queen which (fed only on royal jelly for her entire life) reaches maturity five days before the worker bees; and when she is fully grown, her weight is double that of the worker bee. The life span of the worker bee is about 35 to 40 days, while the queen lives five to six years and is extremely prolific. She is fertilized once, and from that moment on can lay as many as three thousand eggs a day during the season. And incredible as this may seem, she can hold those fertility levels for the next five years.
Needless to say, royalty with such stupendous energy levels and vitality commands respect. So does the food in her larder! This rich concentrated food is not just for the bees. It is packed with remarkable amounts of proteins, lipids, glucides vitamins, hormones, enzymes, mineral substances, and vital factors that act as biocatalysts in the cell regeneration process within the human body.
Although some of the elements found in Royal Jelly are in miniscule micrograms, they can still act supremely with co-enzymes as catalysts or can act in synergy. Royal Jelly contains acetylcholine (a shortage of this substance in our bodies makes us susceptible to MS, Alzheimer’s Parkinson’s and other nerve diseases) amino acids, lipids, and carbohydrates. This food is also anti-bacterial, anti-viral, and antibiotic. It is especially good for the respiratory, skeletal, nervous, reproductive, endocrine, cardiovascular, immune, and cellular systems.
The Jelly also helps to keep the hormones and metabolic functions regulated and aids in cell regeneration, a function that deteriorates as we age. It helps maintain skin tone and full hair, as well as treat skin problems. It is an energy enhancer for all ages, making it invaluable in treating chronic fatigue, sexual impotency, and revitalizing the body after a serious illness, surgery or trauma.
It mimics the effect of amphetamines without any of the side effects or problems associated with them. Since this substance stimulates cell regeneration, it is believed to be invaluable in dealing with the brain’s chemistry. The jelly is known to have lowered serum cholesterol and lipid counts besides preventing arteriosclerosis. It has been shown to be beneficial in protecting the liver, building tissue and muscle, enhancing bone growth ad sexual vitality, stimulating memory, regulating weight, and speeding up wound healing. So where do you get your hands on this ‘manna? Naturally, you can’t take a bowl and borrow it from the neighborhood Queen Bee. You’ll have to contend with a swarm of soldier bees.
Royal Jelly is farmed in apiaries simulating colonies with movable frame hives to produce queen bees. It is collected from each individual queen cell when the larva is about four days old because these are the only cells in which large amounts are deposited; when royal jelly is fed to worker larvae, they consume it as it is produced, while the cells of queen larvae are “stocked” with royal jelly much faster than the larva can consume it. Therefore, only in queen cells is the harvest of royal jelly practical. During a season of five to six months, a well-managed hive can produce approximately 500g of royal jelly. Since the product is perishable, producers must have immediate access to proper cold storage (e.g., a house hold refrigerator or freezer) in which the royal jelly is stored until it is sold or conveyed to a collection centre. This product is combined with honey for preservation as it spoils easily on its own. So, the next time you’re looking for that fountain of youth, head to the nearest honeycomb and see if they’ll share their ‘bee’uty gel with you! Or you could buy it off the market for around $20.

 

How Should Our Food Be?

How Should Our Food Be?

If the food consumed is less than the required quantity, it reduces the bodily strength, complexion, causes dissatisfaction, upward movement of Vata dosha, reduces

• Persons suffering from intoxication, burning sensation, food poisoning, altered conscious, debility should consume cooling foods.
• Persons suffering from vitiation of Vata, Kapha dosha, after undergoing purgation therapy, after intake of ghee should resort to warm food.
• Persons of Vata constitution, dry emaciated body, regularly exercising should consume unctuous food.Obese individuals, diabetics, kapha constitution individuals should take dry food stuffs.
• Person suffering from dryness thirst should take more of liquid foods.
• Persons having weak digestive fire should consume food only once a day (This gradually stimulates the appetite) while those having normal digestion can take two or three square meals.
• Consume food that is wholesome to the season prevailing individual body constitution.

Demerits of improper quantity 

If the food consumed is less than the required quantity, it reduces the bodily strength, complexion, causes dissatisfaction, upward movement of Vata dosha, reduces the life span, impairs the normal functioning of body mind and the body falls prey to various diseases. The food consumed in excess quantity causes vitiation of all three doshas viz., vata, pitta kapha in the body, causes heaviness in the body, constipation, aches pains, diarrhea, giddiness, vomiting, distaste and lethargy.
Signs of proper healthy eating
In one has adhered to the rules of eating then one should not feel too heavy after eating. One should not notice heaviness in chest, tightness & pricking pain in the flanks and distension of abdomen. On the other hand one’s hunger & thirst should subside, sense organs should function properly. One’s activities such as walking, sitting, breathing & laughing should not cause any difficulty to him.
Proper method of eating
The food we eat should comprise of all six tastes viz., sweet, sour, salt, bitter, pungent & astringent. Sweet should be eaten first followed by sour & salt and later the remaining tastes. Hard and heavy to digest foods should be taken first followed by semi solid and liquids in the end. Food articles which are impure, left over, contaminated by dust & stones, foul smelling, not pleasing to mind, tasteless, spoils, preserved & tanned food, frozen and reheated should be avoided.
Forbidden people & places 
The company of people we have while eating also matters to make our eating more beneficial. One must avoid eating food in open area and on roads. Do not eat with people who are always sad, cruel, engaged in anti social activities, wicked and drug addicts,
Things to be avoided after food
Sleeping, sitting for long, drinking lots of fluid roaming in sun, jumping, traveling, exercising, sexual intercourse, reading and taking bath should not be done immediately after food. A person who eats like an animal without following any rules ends up in various diseases. Healthy or unhealthy, good or bad everything depends on what we eat. These simple rules when followed support life just like a pillar supports the building. Eat better, Stay Healthy.

 

Learn Your Food Group

Learn Your Food Group

Our body needs all the food groups. Singling out one to the exclusion of other could send you into a tall spin of deficiencies and cravings. A well balanced diet with the right combination of carbohydrates, proteins, and fats is advised.
Carbohydrates are a group of health foods that range from the cereal/bread group to vegetables and fruits. In India we tend to consume too much of the cereal/bread faction and too little of the fruits and vegetables (which we near kill and then try to resuscitate with out methods of cooking). This was originally for economic reasons – rice/wheat being cheaper than vegetables.
A small cup (or two servings) of rice or two slices of whole wheat bread should  suffice for most people. When eaten with adequate amounts of vegetables, protein in the form of lentils or meat protein (as long as it is not drowning in a soup of oil) creates a sense of satiety. A minimum of two fruits and 3-4 servings of vegetables a day on an average is required to provide us with all the minerals, vitamins phytochemicals and antioxidants.
Soups are a great way to curtail hunger while obtaining a wide variety of micro-nutrients. Eat health foods with a lower Glycemic Index – those that are absorbed slowly and keep the blood sugar stable. Most vegetables fibrous fruits and whole grains fall in this category. Processed health foods are another special category that needs to be avoided. Fats are present naturally in health foods, half a liter of oil per adult a month is more than sufficient while cooking. The polyunsaturated oils (sunflower) have been popularized as the solution to high cholesterol.
Consuming only this form of oil can be detrimental to good health. Switch between, groundnut, sesame, sunflower, olive, rice bran, almond, linseed. Vegetarians need to eat some linseed/flaxseed/walnut oil to obtain the benefits of Omega-3 fats present in oily fish. Beware of oily, creamy curries/gravies that carry a lot of hidden calories.
Simple cooking
Keep everyday cooking simple. We could learn from the rural Chinese cooking of vegetable, which are stir fried on high heat for a very short period of time to retain flavor and nutrients. Low fat cheeses are the hard cheeses and cottage cheese. Saturated fats – butter, cream and ghee – need to be kept to the minimum. Hydrogenated fats, made specially by adding hydrogen to polyunsaturated vegetable fat, used primarily in baking, preserving and processed health foods have been clearly indicated as a cause of atherosclerosis.
Protein matters
Protein is present in the animal meats and fish. The vegetarian sources are lentils, soy, mil (preferably skimmed) and milk products. Most animal proteins also contain a fair amount of saturated fat. Although recently high glycemic index carbohydrates seem more responsible for arterial and cardiac disease than saturated fats, keeping red meat to the minimum, healthy eating more oily fish is a more sensible solution.

• Protein is required for muscle building and repair of tissues.
• 0.8 gm of protein/kg body weight for an adult is sufficient.
• 1gm/kg if you are weight training.
• Higher amounts for body builders.

Eat smaller proteins, more frequently, but slowly, chew properly, and drink water to stay hydrated (definitely not the carbonated drinks, even the diet variety). All the advice given to us as children.
Don’t starve for large parts of the day only to eat a heavy meal at the end. Eat a variety of health food to enable the absorption of the various micronutrients that are so important for the proper functioning of our body. Approach food with respect and prudence, but delight and pleasure. Recognize if you use it as a defense mechanism, stress buster or comforter. It is not supposed to be. Eat mindfully.

 

Protein Nut and Natural Chocolate

Protein Nut and Natural Chocolate

Protein Nut and Natural Chocolate Good for Your Health
Protein Nut : The groundnut belongs to the pea and bean family and is a legume. But it is considered as nut because of its high nutritional value.
The groundnut is particularly valued for its protein contents, which is of high biological value. Kg. for Kg., groundnuts contain more protein than meat-about two and a half times more than eggs, and far more than any other vegetable food except soybean  and yeast. The proteins in groundnut are well balanced, except for slight deficiency in some of the essential amino acids. As it happens, these amino acids are abundant in milk which can be combined with groundnut products for better results.
Natural Chocolate is naturally good
Natural Chocolate: Natural chocolate or organic chocolate is a perfect hybrid of words and meaning. But recent examinations of the benefits and makeup of chocolate support the claim that natural chocolate or organic chocolate may be good or you. Chocolate serves as a natural relaxer, an antioxidant, and a positive health contributor. Natural chocolate or organic chocolate is actually made from the seeds of the cacao tree, commonly derived from cocoa beans.
Consuming natural chocolate or organic chocolate does not share the same dietetic stigma today of consuming candy and other forms, since products used for cake frosting, chocolate chips, and ice cream are filled with fat, sugar and preservatives. To determine if a product contains the benefits of natural chocolate or organic chocolate, make sure the ingredients do not contains cocoa butter or dark colorings.
Eating natural chocolate or organic chocolate has become a significant choice for a snack. As a meal supplement or dessert, natural chocolate is a snack that is less empty that other fat filled sugary and starchy snacks. This does not mean that any chocolate candy bar automatically applies. Dark chocolate includes falconoid, which is present in natural chocolate but gets filtered out in the processing of other chocolate products such as syrup, powders, and candy.
Organic chocolate exists when no chemicals or alkalis have been applied in the fermentation and manufacturing process, organic chocolate may be considered  something like a glass of wine or a frozen yogurt for enjoyment with a side benefit. Adding natural chocolate cocoa to your morning coffee may keep high blood pressure down, circulation up, and the heart healthier.
The Flavenols and Flavenoids in natural chocolate or organic chocolate can exhibit health benefits that mimic prunes, blueberries, and coffee. Natural chocolate or organic chocolate may have caffeine in it, but doctors now show that caffeine found in coffee may also have the same kinds of health benefits, include living a year longer and analgesic or serotonin effects on the body.

 

Food for Mood Distraction

Food for Mood Distraction

Food Distraction – Food and Mood
Food can also be a distraction. If you’re concerned about an imminent event or rethinking an earlier conflict, eating comfort foods may distract you. But distraction is short-lived. While you are eating, your thoughts may focus on the satisfying taste of your comfort food. Unfortunately, when you’re done overeating, your attention returns to your worries, and you may now bear the additional burden of guilt about overeating.
As you might have realized, “will power” alone is an ineffective tool to address this problem, since our unconscious motivations are much more powerful and persistent than our conscious desire to eat healthy, exercise and so on. The only valid and permanent solution you are stressed, anxious or unhappy, needless to say, the problem is compounded.
Of course, it’s very important to be armed with a healthy diet plan and a well – structured exercise program that you can sustain. But neither of these things alone can bring about real and lasting weight loss if our own subconscious mind and concealed thoughts are still destroying us.
Food and Mood – How to stop this futile cycle

• Learn to recognize real hunger. Studies have found that the body is sometimes unable to distinguish true hunger from just stress or even thirst. (The next time you think you are hungry, drink a glass of water, wait a while and see if you are still experiencing hunger.)
• Identify the triggers that lead you to overeat. Maintaining a ‘food Journal’ for a week or two is an excellent way of recording your food intake, satiety levels and correlated mood. You may find to your surprise that there is a very definite association between that stressful meeting you need to attend and you reaching for the nearest ‘comfort food’, or your tendency to overeat at lunch when you have had a showdown with the kids or your spouse.
• Identify the thoughts and feelings you normally experience before your gluttonous enterprise and those that justify your indulgences.
• The best way to circumvent the downward spiral of overeating, self-loathing and then further overeating is to avoid keeping those sinful temptations near at hand, instead, stock up on healthier options, so if real hunger strikes you are not left feeling frustrated.
• Exercise regularly. If has been found repeatedly that exercise acts as a stress reliever. Modalities like yoga and meditation go a long way in managing stress. Any form of low to moderate intensity cardiovascular activity like a walk or a swim will help relieve stress. Find your favorite mode of exercise and use it to get you through the tough times instead of using food as way out.
• Get adequate sleep. Sleep deprivation has been shown to confuse the body into misreading the body’s signals of fatigue as hunger.
• Make a habit of ‘mindful eating’. Taking 10 minutes off for your meal will enable you to focus completely on the food and enjoy it, rather than consuming hundreds of calories without actually registering it.
• Find other outlets for your stress. Talking a walk, talking to a friend, watching a movie, pursuing a hobby can all substitute as distractions instead of food during susceptible times.
• See a therapist. If after your attempts to gain control of the situation you find there is no progress, it may be time to see a therapist to delve a little deeper into the psychological aspect of the problem.
• Upheavals are part and parcel of life. Learning to use the right resources to deal with unpleasant feelings is an important part of staying healthy. If you intend to make meaningful changes in your diet, weight and lifestyle, understanding yourself a little better will go a long way in preventing self sabotage and regret.

 

Smart Diet for Healthier Life

Smart Diet for Healthier Life

Smart Diet – How food is related to health and fitness.
Understanding your diet and not considering it the enemy is crucial if you want to enjoy innumerable options for the palate, while maintaining your weight at a healthy optimum. The word “smart diet” conjures up images of cabbage soup, celery sticks and near starvations. It doesn’t have to be this way! In fact starving yourself into your new dress will only lead to a lowered metabolic rate (as the body perceives famine around the corner). This sluggish metabolism does you no good when you get back to eating even near normal food at which point you find, to your disgust, that you have begun to gain all the weight you have lost and more.
Fitness and Weight on the scale alone is not an indication of exactly how things stand with your health. It gives you no suggestion of what you are carrying around as weight – fat or muscle mass. To identify this we need to focus on the body fat percentage along with inches and with weight on the scale.
Older individuals, who haven’t exercised, but managed to stay at the same weight as when they were in their 20s perhaps, beware! Your fat percentage would have crept up while you lose muscle mass, thereby giving you a false sense of security. Obesity, with a significant fat percentage, is closely related to type 2 diabetes, metabolic syndrome and heart disease besides appreciably decreasing the quality of life. Therefore the fight against Obesity of life.
Therefore the fight against obesity seems justified. Healthy eating is only one part of the solution. Exercise is the other.
Soups and Salads: vegetables and fruits provide all the minerals, vitamins, photochemical and antioxidants. High protein; low carbohydrate; high fat; low fat; – the variety of available diets is breathtaking not to mention confusing. Every once in a while a new diet comes along promising a miracle cure to your weight woes.
Smart Diet Tips

• A small cup (or two servings) of rice or two slices of whole wheat bread should suffice when eaten with adequate amounts of vegetables, protein as lentils or meat protein.
• A minimum of two fruits and 3-4 servings of vegetables a day is required to provide the required amount of minerals, vitamins, photochemical and antioxidants.

 

Sources of B Vitamins

Sources of B Vitamins

 

B-12 (Cobalamin) : It is commonly found in a variety of animal-sourced foods such as meat, poultry, fish, shellfish, eggs, milk and other dairy products. Processed foods fortified with this vitamin are particularly valuable source of vitamin B-12 for vegetarians – especially strict vegetarians (who do not consume even milk or dairy products or eggs, and may be at risk for deficiency).
Apart from food sources, B-12 can also be taken in the form of supplements – orally or through intra-muscular injections. The new kid on the block is intra-nasal B-12. Folate (Folic Acid is the synthetic form of this vitamin).
Vitamin B-12 sources include leafy green vegetables, citrus fruits (like melons and lemons), legumes (dried beans and peas), cereals, baked goods, yeast, mushrooms, organ meats (e.g., liver, kidney). In addition, foods fortified with folic acid are a major source of this vitamin; it is also found in supplements such as vitamin B-complex formulations.
Sources for the Vitamin B-6 (Pyridoxine): Major sources include cereals, legumes, vegetables (carrots, spinach, peas), potatoes, milk, cheese, eggs, fish, liver and meat. B-6 is frequently used in combination with other B vitamins in vitamin B-complex formulations.
B-22 (Riboflavin): Especially good dietary sources are milk and other dairy products, eggs, meats, liver, green vegetables. If you’re a strict vegetarian, your B-2 intake may be lower, compared to non vegetarians.
Sources for the Vitamin B-2: Vitamin B2 is also found in foods enriched with this vitamin, and in B-complex formulations. A word of caution: Supplements of the B vitamins should be taken under medical supervision, because care needs to be exercised in persons suffering from certain medical conditions. Also, over-dosing carries its own risks. The inject able type of supplements may be more useful for those whose B deficiency is caused by poor absorption rather than poor intake.
Apart from the B vitamins, there are other nutrients that are showing promise in improving depression, although we await much more research. One of them is the omega-3 fatty acids, a form of polyunsaturated fats. There has been some evidence in recent years that an increased intake of omega-3 fatty acids might help treat depression in adults. Currently, a large-scale study sponsored by the National Institute of Mental Health (NIMH) in the U.S. is looking into the effectiveness of two different types of omega-3 fatty acids in treating the symptoms of major depression, with study participants spanning an 18-to-80 year age group. The two types are EPA (eicosapentaenoic acid) and DHA (docosahexanoic acid), which are found mainly in oily, cold water fish, such as tuna, sardines, mackerel and salmon.
Omega-3 fats (fish oil supplements are one rich source) have a direct influence on serotonin levels. According to Dr.J.R.Hibbeln who collated the evidence that fish eaters, viewed from a global perspective, are overall less prone to depression. “It’s like building more serotonin factories. Instead of just increasing the efficiency of the serotonin you have. “Currently, a large-scale U.S. study is looking into the efficacy of fish oils in treating depression in adolescents. The study should be nearing completion by the time this issue is in your hands. (Adolescence, of course, is the highest risk period for the onset of depression, and there is evidence for an increasing trend).

Health Benefits of Vegetables

Health Benefits of Vegetables

If vegetables are cooked carelessly much of their food value is lost. Throwing away the cooking water also wastes valuable minerals, salt and vitamins. Use vegetables as fresh as possible. If you grow your own vegetables do not gather them until you actually need them. Scrub root vegetables and scrape them before or it tough skinned peel thinly. Remove the dark outer leaves of cabbage and use them shredded in soups or stews. They contain more of vitamins and minerals salts than the more tender inner leaves.
Slice root vegetables and shred green ones. Break cauliflower into springs. They cook more quickly. Green leafy vegetables should be bought only when they are needed as they tend to decay and lose their freshness if kept for long. Keep all the vegetables in the fridge in separate bags. Don’t boil vegetables in cold water. Always use boiling water with salt in it. An addition of a pinch of cooking soda to the greens while boiling speeds the cooking soda to the greens while boiling speeds the cooking process. Avoid the use of cooking soda s it robs vegetables of vitamins especially vitamin-c. use of tamarind and lime helps in conserving the goodness and brightness of vegetables. Never add butter or cream or spices to boiled vegetables until all the water is drained away. Use stainless steel or mud vessels for cooking vegetables.
Stale vegetables can regain the freshness, if you soak them in lime juice. If the vegetable is burnt, place a slice of bread on top of the cooked vegetables and cover. Remove the slice after some time and the burnt odor will vanish.
Vegetables should be cooked until barely tender, because then they have a better appearance, flavor and retain more food value than when cooked longer. While cooking green leafy vegetables don’t stir too much which will destroy the nutritional value. When boiling vegetables put in a couple of bacon rinds and remove before serving.
The rinds give better flavor than if boiled on its own. When boiling cauliflower tie them in muslin. This way cauliflower will remain whole. If you want to re heat or boil a few vegetables. Wrap them in separate parcels with little butter and pop them into a pan of boiling water.
Never cook any green vegetables in an iron pan, the green will turn black. Vitamins and minerals of green vegetables lie generally close to the skin and therefore they should be peeled thinly to avoid waste of vitamins. Vegetables that are to be eaten raw should be immersed in an equal quantity of vinegar and water for at least fifteen minutes; this will help to kill bacteria present in your vegetables. Use enough water to keep the pan from burning. Cook vegetables with lid on the pan. Boil briskly for ten to fifteen minutes giving the pan an occasional shake. Serve the vegetables at once; keeping them hot or reheating will only destroy the vitamins.
Adopting the above mentioned tips will only improve the nutritional value of your vegetable intake while helping you maintain your health.

 

 

Home Remedies for Arthritis Pains

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Home Remedies for Arthritis Pains

Movement of the joint becomes extremely painful. The most severe case of arthritis is RHEUMATOID ARTHRITIS. Factors relating to it are fatigue, shock, injury, and exposure to cold and dampness. Weak digestion, constipation, overeating and very little physical activity are the symptoms that can develop in a patient of arthritis. Here are a few home remedies you can try to feel the pains gradually fade away.

• Learn self-control and how to avoid emotional upsets and see your arthritis pains lessen considerably.
• Gently exercise the afflicted joints in tub full of hot water.
• Try eliminating sugar, white flour, macaroni, pie, cake, and sweet drinks from your diet.
• Add one tablespoon cod liver oil to the juice of one orange, whip and drink before retiring.
• Rub the aching joints with hot vinegar before going to bed.
• Two teaspoons apple cider vinegar and 2 teaspoons of honey dissolved in a small glass of warm water taken once or twice a day brings relief.
• Apply cool sandalwood paste on the painful joint.
• One raw clove of garlic every day is very beneficial. This clove can be fried in ghee (clarified butter) or castor oil.
• Guggulu (a herb) is very helpful in curing arthritis. If available, eat half a teaspoon twice a day after meals with warm water.
• Paste of 1 teaspoon red chilies and fresh ginger mixed in half a cup of sesame oil and strain it. Gently rub this oil on the affected joints.
• Camphor, wintergreen and cinnamon oils are also beneficial for external application.  Gently massage the painful joints with warm olive oil.
• Consume saunf after meals it relieves you from constipation, it is necessary before beginning any treatment for arthritis.
• Go in for regular steam baths and body massages. Have a bath in the sea or in hot water springs if you can.
• Avoid cold water baths or treatments. Add Epsom salt to your bath water to reduce inflammation and stiffness of joints.
• Keep your body warm at all times.
• Consuming 1-2 tsp of fresh or dried ginger powder may reduce the symptoms of rheumatoid arthritis.
• Cleanse the tissues around the joints by massaging with oils of juniper, cypress and lemon. Massaging with lavender, rosemary and chamomile can reduce pain and inflammation.
• Consume extra supplements of calcium, zinc or Vitamin C, eat a few walnuts or a fresh coconut on an empty stomach.
• Drink some radish juice and sugar as therapeutic measure.
• Vitamins C and E, magnesium, 8-6, and niacin can help with stiffness.
• Spread warm mustard oil on a madar leaf and apply to the sore joint for a few hours.
• Two parts of olive oil in one part of kerosene and rubbed on the joints makes for good treatment.
• For severe pains in joints warm up the affected area with hot towel and then rub the juice of garlic very slowly.

 

Health Benefits of Papaya

Health Benefits of Papaya

Papaya – The Fruit Of The Angels!
Papaya is a fruit that is eaten all over the world. Papaya was first known just for its taste as a fruit until later when its enzymes became known. Today throughout the world people eat this fruit for health benefits and for it’s delicious taste. Papaya is a powerhouse of nutrients and is available throughout the year. It is a rich source of threes powerful antioxidants Vitamin C, Vitamin A and Vitamin E; the minerals, magnesium and potassium; the B vitamins, Pantothenic Acid and Folate and fibre. In addition, it contains a digestive enzyme-papain that effectively treats causes of trauma, allergies and sports injuries.
Health Benefits of Papaya:
• Provides Vitamins and Nutrients
One of the main reasons that papayas are so healthy is due to the high amount of vitamins and nutrients that they contain; our immune system will be boosted if we frequently eat papaya.
• Helps with the Digestive Process
If you have digestive problems, you may want to consider eating papayas. The reason is because they contain an enzyme called papain, which is known to help with the digestive process. It can prevent you from becoming constipated and may also help end diarrhea. A little known fact about papain is that it has also been used as a way to treat stings from bees and jellyfish.
• Prevents or Relieves Nausea
If you often experience nausea, whether it is because you have morning sickness or you get sick when you are travelling, consider adding papaya to your diet. Papaya is known to preventlcure this type of nausea. To experience the best relief or prevention consider drinking pineapple juice with your papaya as both are known to be very effective.
• Anti-inflammatory Effects
Papaya contains several unique protein-digesting enzymes including papain and chymopapain. These enzymes have been shown to help lower inflammation and to improve healing from burns. In addition, the antioxidant nutrients found in papaya are also very good at reducing inflammation.
• Immune Support
Vitamin C and Vitamin A, which are made in the body from the beta-carotene in papaya, are both heeded for the proper function of a healthy immune system. Papaya may therefore be a healthy fruit choice for preventing such illnesses as recurrent ear infections, colds and flu.
• Improves Cardio Vascular System
All the nutrients of papaya as a whole improve cardiovascular system, protect against heart diseases, heart attacks, strokes and prevent colon cancer. It is reported that it helps in the prevention of diabetic heart disease. Papaya lowers high cholesterol levels as it is a good source of fiber.
Cosmetic Benefits of Papaya:

• Rubbing the white pulp of raw papaya improves pimples as well as wrinkles.
• The skin of papaya works as a best medicine for wounds.
• Papaya works as a good bleaching agent.
• It is an important ingredient in bath soaps, astringents, detergent bars and hand washes.

How to Select and Store: You can choose papayas that have reddish-orange skin if you want to eat them within a day. Those that have patches of yellow colour will take a few more days to ripen. Papayas that are totally green or very hard should not be purchased. unless you are planning to cook them. Papayas are available more during the summer and fall. However, you can purchase them throughout the year!

 

Managing Arthritis With Nutrition

Managing Arthritis With Nutrition

Manage Arthritis The Nutritional Way
Arthritis is a group of conditions involving damage the joints of the body. It often res in inflammation of the joints in the body. The tendons and muscles can become rather painful due to the inflammation of the arthritis. Arthritis attacks the joints, the muscles as well as the connective tissues of the body. The disease can take away the ability to move joints freely and can even deprive one of the ability to enjoy the basic activities of daily life. The joint movements become extremely painful, especially in cold, windy and damp weather. If this disease is not attended to right at the initial stages the joints may become immobile and permanently deformed.
Learn To Manage Arthritis
Weak digestion, constipation, overeating and very little physical activity are the symptoms that can develop in a patient of arthritis. It is necessary to deal with these symptoms also through appropriately regulation of the diet. Western science believes that nutrition and dieting cannot cure arthritis. But it can make a difference to the arthritic condition. Nutrition in patients with arthritis should be viewed as an important part of the overall treatment plan. Just the diabetes, arthritis is a condition, which can be successfully managed with the appropriate diet, medication and activity.
A healthy nutritional plan provides: Counterbalance of the nutritional side-effects of medications

• The nutrients you need for good overall health
• Nourishment to strengthen muscles that support joints
• Maintenance of ideal bodyweight to reduce joint stress
• The positive feeling that comes from knowing you are doing your best

Ayurvedic Homely Remedies for Arthritis
For pain from the arthritis, an effective home remedy is to take a raw potato and slice it to the size of the painful area. Lay the flesh of the potato against the painful site and tie it there with gauze. Let it stay until the potato becomes hard then replace it with another. This can be done during the day though it is especially good for overnight use.
For inflammation due to arthritis try applying a milk-compress (a small towel soaked in milk) at room temperature on the location of pain. Cover it with small plastic sheet and hold it to the joint with gauze.
Ayurvedic Recommendations:
According to Ayurveda arthritis is caused by aggravation of Vata (air) dosha and accumulation of Ama (toxins). Ama gets deposited in the weak areas of the body, joints with a simultaneous aggravation of Vata that is known as Ama Vata (arthritis).
Ayurveda recommends that one should follow an anti-pitta regimen. That is, one should exclude potato, tomato, eggplant, bell pepper, and tobacco and spicy foods from their diet. Eliminate all meats, fish, eggs, salt, peas, beans, lentils, asparagus, mushrooms, processed flour and wind forming foods like cabbage, cauliflower, spinach, broccoli, okra and potatoes.

• Avoid hot, spicy and fried foods, sweets
• Stop consuming too much tea (other than decaffeinated herbal), coffee, white sugar, yogurt, chocolate, cocoa
• Keep away from antibiotics, painkillers, steroids, alcohol and nicotine
• Do not sleep during the day Avoid staying up late at night

Ayurvedic Diet: 

• Vegetable juices and soups, fresh fruit, salad & greens
• Dry fruits and nuts except peanut
• Coconut water
• Coconut milk
• Carrot juice
• Beet root juice
• Cucumber juice
• Honey
• Cooked vegetables like squash, zucchini and pumpkin
• Regular physical exercise and massage with oil.

 

Top 30 Health Tips

  Top 30 Health Tips


 A garlic a day: Garlic is the mother of all cures. Researchers in Liverpool have found that 5ml of garlic extract lower levels of a disease-causing chemical by up to 48 per cent.

 Eat wholegrain foods: Make sure you have whole-grain bread, rice or pasta at least four times a week and you will reduce the chance of having cancer by 40 per cent.

 Take care of your skin: Always wear sun-screen lotion during summers. It is advisable to use winter care creams to overcome the harsh and cold winds. The best cure is to smile through and your skin will shine with an extra dash. It's no big secret!

 Eat plenty of fish: Fish is the recommended diet for a longer healthier life. Studies have found that those who regularly ate fish were up to one-third less likely to get heart diesease than those who ate it less than once a month.

 Try Tea: Tea is always good. Being a heavy tea-drinker can never have nagative effects. The protective effects of tea increase with the amount drunk, and people who are regular tea drinkers are the least likely to die of a heart attack.

 Stop smoking: Do not smoke your health away. Nicotine pathces, gums or inhalers might work for some individuals, or other methods, from hypnosis to acupuncture. More you are to smoke, more likely your are to develop cancer or heart disease.

 Walk for Health: There is nothing better than walking. Walking a mile everyday, or taking reasonable exercise three times a week, promises to reduce the risk of heart disease, as well as strengthens bones and keeps them strong.
Buy a blood pressure instrument to monitor your B.P. before and after the walk.

 Never sleep over a backache: It is never advisable to sleep over a backache. Research shows that people who take to their beds with backache take the longest time to recover. Those who avoid bed-rest and continue normal activities as much as possible have less pain.

 Water spells health: Water flushes out the toxins. A good amount of liquid intake helps the entire system and of course is best for curing skin ailments. The average man needs 2.9 litres, or about 12 cups of water, a day and woman needs about 2.2 litres.

 Stop bad breath: You can prevent that unfriendly odour. It is caused by oral bacteria. A toungue scraper may help, but dental care may be needed. Mouth rinses are effective, as are flossing and brushing teeth twice a day.

 Slow down on the junk: Research shows that eating too many high-fat-food contributes to high blood-cholestrol levels, which can cause hardening of the arteries, coronory heart disease and stroke.

 Cut back on salt: Health Organisation recommend no more than five grams a day. Too much salt can lead to stroke and heart problems.

 Drink wine: Research suggests that the equivalent of a couple of glasses of wine a day may be good for health. It can also help you keep a good mental frame.

 Spouse can matter: A man in poor health in his 50s is six times more likely to be affected if married to a woman who is also in poor health.

 Eat right for better teeth: Your pearly whites can gleam. Eat apples, oranges, celery, carrots and high fiber green.

 Make love: There is no better medicine than to have sex. people who have sex at least twice a week get protective boost from their immune systems. Of course it relaxes the mind.

 Crash diets don't work: The so called new-age diets do not add to health prospects. There is no easy way to lose weight so the best way is to do it over a period of time.

 Coffee is good: Researchers have found that two to four cups of coffee daily can lower the risk of colon cancer by 25 per cent.

 Being overweight is dangerous: Loose the extra kilos. Over weight people cut 20 weeks of their life for every excess kilogram, according to new research.Keeping a personal weight machine at home really helps. Buy one now!

 Supplement with selenium: Research has shown that people who took a daily supplement of selenium had a 37 per cent reduction in cancers.

 Lower you cholesterol: Work on reducing your cholestrol. This can reduce the risk of heart attack and stroke even when your level is not high. Exercise to reduce weight.

 Asprin is a wonder drug: Asprin can actually do wonders. It helps to reduce the risk of conditions such as heart disease and cancers, including of the colon, oesophagus, stomach, rectum, prostrate. cent.

 Change your job: If the workplace is what bothers you. Simply quit! Consider becoming a salesperson. Salespeople are least likely to have a work-related illness.

 Socialising is good: Meeting friends and relatives is recommended. Weekly socialising improves the memory, concentration and problem solving skills.

 Learn to relax: Unwind, take up a hobby and start socialising. This fights stress and depression.

 Fruits and vegetables help: Have at least five portions of vegetables and fruit a day, especially tomatoes, red grapes.

 Sing to stay healthy: Singing is good for the mind and body. it is relaxing, improves breathing and muscle tone.

 Vitamins are vital: A multivit a day keeps the tablet away, but be sure it contains at least 200 meg of folic acid.

 Sleep well: There is nothing like a good sleep. Sleep primes the immune system. Most people need between seven and nine hours of sleep a night.

 Or just hum...: Humming helps. Daily humming is a good way to increase ventilation in the sinuses.