Time for some healthy fast food(HEALTH +)

Fast food is very unhealthy. We all know that. But somehow when it comes to controlling a craving, we fail, again and again.


Other than a few things here and there like watching programmes on the dangers of fast food regularly and learning to cook, Nutritionist Namrata Desai suggests a few more tips. "Unfortunately there is no healthier substitute for junkies.


But taking a few precautions can always help us," she says, adding, "Eat in moderation and keep a balance. Stuff your diet regime with plenty of vegetables and work out regimes.



In this way whenever you feel like having some junk food, you can do it with ease and less guilt. Moderation is the key. Craving comes only when you completely deprive yourself of what you like.


You can also go for baked, grilled and roasted alternatives. Trust me a grilled piece of chicken tastes much better than deep fried. Getting the perfect combination also plays a very important role. Like go for grilled salads filled sandwich or a whole wheat bun for a burger stuffed with a patty that's sauteed on pan.


Choose low fat cheese instead of normal cheese and you can get what you want- high in taste but low in calories."


So next time you look at a burger, don't deprive your taste buds of it. Head back home and make a better burger, which is not just tastier but healthier too. Staying fit is easy, if you know your alternatives well. And you thought chucking the guilt was tough!A

Here's why you should snack(HEALTH +)

While going on an eating binge by snacking on unhealthy foods will only lead to an expanding waistline, having healthy snacks during the day will keep you fit - mentally and physically. Here's how...



- If you find long gaps of time between your meals, it's time to include a few snacks in your diet. Snacking will keep your hunger levels to a minimum and also won't let your body feel like you're depriving it of food.


- Healthy snacks are great for controlling blood sugar levels especially in people who have problems in maintaining them. Snacking improves blood sugar control by providing a ready stream of carbohydrates.


- By supplying your body regularly with snacks throughout the day, you also give your body an energy boost and help you maintain your weight.

Since you automatically eat lesser during regular meal times because of smaller snacks during the day, you will help your metabolism, and digest food faster.


- By opting for healthier options like fruits, salads, yogurt, health and whole wheat grains instead of junk food like fries, chips or calorie laden cookies, you stock your body with a lot of essential vitamins and nutrients.


Not only are they great sources of energy, but also provide fibre that helps cleanse the body.


- In children, healthy snacking increases and builds their immune systems. While not all kids will be enthusiastic in having juices, fresh fruits, salads, nuts, curd and cheese, make it a habit early on so that they're used to the snacks.


French fries, candy bars and cookies are high in fats and sodium and can drain out your child.  

Some common diet mistakes(HEALTH +)

You know it's diet time when your favourite jeans becomes 'difficult-to-breathe-in' tight.


Some do make it and are able to wriggle into those delicious figure-skimming dresses they've been eyeing for quite some time. Some try and change their lifestyle and eating habits, but their weight refuses to budge. Here's why. People tend to think they change their food habits way more than they actually do. Here are three of the most common diet mistakes most people make:


Sneaking in food (and not keeping track!)
Okay, so you are all resolute and don't order dessert. But what about the 'not just a couple of' bites you sneak in from your friend's rich chocolate gateaux? Doesn't that count? What about the tea and cookies you have when you drop in for a friendly chat at your neighbour's? How many cups of coffee do you guzzle while brainstorming at a business meeting? How many glasses of water do you drink in a day? Dietician and sports nutritionist Deepshikha Agarwal says, "Drinking less water is the mistake people make the most. It's a misconception that drinking a lot of water causes water-retention. Most of us live in denial, or are merely not aware, of the amount of food we eat."


Skipping a meal
Nutritionist Dr Pooja Makhija says, "Without a doubt, the biggest blunder you can make when it comes to dieting is to starve yourself. Just because you're dieting, it isn't acceptable to skip a meal. When you skip a meal, your blood sugar level drops, increasing your craving for saturated sugary foods, which are a lot fattening than a simple, home-cooked meal." Skipping breakfast is bad and you're likely to eat more calories during the day. Deepshikha says, "People on a diet tend to eat twice, once or not at all. In fact, one must eat small meals six times a day. It increases your metabolic rate, which in lay man's language is your calorie burning capacity," she says.


Looking at the short-term
You goal should be to reach to a healthy size and maintain it, instead of drastic weight loss. Sustained weight-loss requires systematic lifestyle changes. Eat a balanced nutritious diet that contains food from different groups and supplement it with exercise and an active lifestyle.


Maintain a food diary
The simple act of recording what you eat daily can strengthen your tenacity to see a diet to target. Psychiatrist Dr Harish Shetty says, "A food diary not only gives you a sense of regulation, but also keeps you alert, to psyche you into eating right. It is great for the dietician as well to keep track since it is a written testimony by the client himself."


- Record every morsel of food. It will give you a clear picture of how the extra calories come in your diet. You can also track emotional eating through this.
- You're less likely to binge or overeat (reaching out for a second helping of pudding) when you're fully aware that you're recording your actions. You will start listening to your real hunger pangs, and not your moody ones.
- Buy a pretty-looking journal that you anticipate writing in every night, and also carry around with you.
- Besides writing about what you eat, also jot down why you eat that particular food.
Keep it for a month and see how it works out for you. Most likely, you won't really need it after that.


You will be more aware of your eating patterns and avoid or manage confrontations that generate over-eating reactions from you.
You also know situations better. Do you eat the same amount while you order a la-carte and while in a buffet? You could make your food diary tech savvy and use an electronic log or a spreadsheet. In fact, if you're one of those techno freaks, you could tweet about your food if it helps you, for all anyone would care.
So forget the diets that promise weight loss, just opt for this self-controlling weight loss method. Needless to say, it is also the thriftiest diet aid ever!

Feeling fat? Try the GI diet

The celebrations are over and its time to feel those guilt pangs for the excesses done during the year-end. High calorie grub and, of course, copious amounts of liquor made weightloss regimes go for a toss.


It's finally time to settle on a diet plan. With increasing instances of obesity and other related diseases like diabetes, the low Glycemic Index (GI) diet seems to be a popular trend in food habit. Celebs like Kylie Minogue and Sharon stone swear by it! But before you get started on it, here's decoding what the GI diet is.


GI is a ranking of carbohydrates based on the extent to which they raise blood sugar l eve l s after eating. While high GI foods induce an immediate rise in the blood sugar levels, low GI food causes a relatively gradual rise in blood sugar. "There is a conception that having rice is bad for those looking to lose weight. But rice actually has fewer calories than an equal amount of wheat. The problem is that it does not have enough fibre in it. But rice with low GI is a very good option," says Paromita Das Dutta, joint secretary of the Indian Dietetic Association's National Executive Committee. She says it's perfect for people who want to lose weight, but don't want to change food habits. "We are suggesting this diet to patients, especially those who don't want to deviate from their lifestyle. The trend is catching up a lot and the health conscious lot is going for it," she adds. Some Indian dishes like sambhar is a low GI food, but is extremely healthy. Rajma and chana are other staples that have a low GI index. "Although the GI of polished rice is 60-69%, brown rice and specially produced low GI rice have a glycemic index of 40-49%. This allows people with diabetes to enjoy rice without throwing their diabetes out of control," says Dr Hemraj B Chandalia, endocrinologist and diabetologist.


Dietitians suggest consuming lots of fruits and vegetables since they have a low GI and avoiding high GI food like white bread and cornflakes. "We advise that people should go for food with low GI since a rise in the calorie intake gives rise to obesity. Low GI rice, which is actually rice with more fibre is a healthy option," says Babita Hazarika, chief dietitian, Apollo Gleneagles. She concedes that a low GI diet is fast catching up. So, need to lose sleep over that perfect diet plan. Just keep in mind the glycemic index of your food so you can have your cake and eat it too!


Diets that are in vogue- Atkins diet: Created by Robert Atkins, this diet is also known as Atkins Nutritional Approach. It's a low carb diet, popularized by a series of books. It started in 1972 with Dr Atkins's Diet Revolution. This diet stresses on limited consumption of carbohydrates to step up the body's metabolism and convert stored body fat to energy.


General motors or GM diet: Exclusively developed for the employees of General Motors, this diet is apparently effective since the food eaten burns more calories than it gives to the body. This is a seven day plan and helps flush the system of impurities.


South beach diet:This is a popular diet plan designed by cardiologist Arthur Agatston and dietitian Marie Almon. The diet is relatively simple and it replaces bad carbs and bad fats with good carbs and good fats.


Mayo clinic diet: The diet prescribes eating a healthy breakfast everyday that consists of egg whites or low sugar cereals and having at least four servings of fruits and vegetables in a day. It also stresses on the inclusion of whole grains in the meal.

Know your fitness style for healthy body(HEALTH +)

Fitness is about different individuals and different needs...




After Aamir Khan and Shah Rukh Khan's 8-pack and 6-pack syndrome, there was not a single gym left in the country where youngsters did not make a beeline for it!


Then came yoga and everyone followed that too! Indians are giving the 'herd mentality trend' a thumbs down.




Dr. Mukund Mehta, a fitness consultant in the city, aged 82 swims 20 lengths everyday, because it is the stamina his body has developed over the years. "Your body should develop a good resistance to diseases, build a muscle mass because fitness is dependent on gender, food and age."

For the last 8 years, Kruti Choksi, feels fitness is not about crash diets or only weight training. Kruti does one hour of aerobics, 20 minutes weight training for any one body part and another 15 minutes of yoga everyday. "I don't believe in following these so-called celebrity workouts."


Komal Shah, a yoga instructor says, "Everybody is aiming on reducing their certain body part which will enable them to wear dresses like the female actors. But they don't understand that what is important is overall fitness." Says Mumbai based Ashtanga vinyasa yoga expert Dipika Mehta "The west has much more regulated stuff for personal weight reduction regimes.


People read in books about Kareena Kapoor's suryanamaskars and start doing the same. What is important is the alignment during the suryanamaskars."

Not every workout works great on all people at the same time is what people are now slowly getting a grip of. Anything is achievable but the ultimate aim should always be a healthy body. 

Want to eat healthy?(HEALTH +)

In the quest to eat healthy, you may be unwittingly making some common eating blunders. Experts say even some of the most diet conscious people make these errors. Here's what you should know...


Are you among those that prefers to buy fruits and vegetables a week in advance? Keeping them in your fridge may mean robbing them of essential nutrients, which are so vital for your body. Instead of stocking up for a week or two, make it a habit to buy fresh vegetables every few days.




Try to go a little easy with processed foods. Processed items generally tend to contain more sodium and saturated fat, and lesser amounts of fibre and essential nutrients. Try to opt for fresh, wholesome foods. If you absolutely must go for processed foods, choose those that contain whole grains (whole-wheat bread, tortillas and pasta), have no trans fat and are low in saturated fat.




Enjoy eating out? Keep it to a minimum. Experts say that the amount of outside food you eat can have a detrimental effect on your health. Home-cooked meals are not only made in a cleaner environment, they also tend to be more nutritious. The number of people eating out has steadily increased over the past few years owing to the sheer number of restaurants that have mushroomed up all over the city. However, if you must eat out, stick to a routine - eat one or meals outside in a week. Try and stick to ghar ka khaana the rest of the time.




If you're trying to lose weight, having long gaps in-between meals will make it all the more harder to shed those pounds. Plan your meals, so that you never suffer from hunger pangs.


Cooking at home may seem overwhelming in the beginning. Take help and advise when needed and don't shy away from experimenting. If the dishes don't turn out the way you imagined them to, don't lose heart. Always keep a well stocked refrigerator and a pantry. Buy some multi-purpose utensils and browse through recipe books. Start with simple soup, pasta, salad and sandwich recipes and gradually move on to more complex dishes.


Peeling certain vegetables and fruits robs them of their nutrients. Apples and tomatoes should be eaten the way they are. Apple peels contain phytochemicals that are responsible for most of the apples' healthy antioxidant activity. It is also wise to leave a gap of 15-20 minutes after you chop garlic before adding it to your cooking since this ensures that the enzymatic reaction that begins when garlic is diced, expels as much of the antioxidant allyl sulfur as possible thus increasing cancer-fighting benefits.


Avocado, canola or olive oil with your salad is actually healthy for you. In moderation, experts say, these actually help your body absorb healthy phytochemicals from tomatoes and dark green vegetables.




Don't abstain completely from avocados, nuts and olives. While they may be high in fat and calories, they're low in saturated fat. These items contribute smart fats to your diet, and are laden with fibre and phytochemicals. Eat them in moderation. 

Best foods for deep sleep(HEALTH +)

A few hours of uninterrupted sleep every night ramps up our energy levels. Scientists and researchers believe that the brain sorts out all the accumulated details of the day and replenishes chemicals required for proper brain function while we sleep. But, deep sleep isn't easy to come by.


From insomnia to sleep apnea, sleep disorders get in the way of your daily routine and adversely influence your emotional balance and productivity. However, eating the right food before you hit the sack could help you improve the quality of your sleep. Here are the best foods for deep sleep that'll help you do just that.


Almonds: Unsalted nuts, particularly almonds, are considered a major "power food" to help you sleep better. The magnesium present in these nuts promotes both uninterrupted sleep and muscle relaxation. Besides this, the protein content in them also helps to stabilise blood sugar levels while sleeping. Hence, it is advisable to eat at least 2-3 almonds an hour before going to sleep.


Dairy products: Dairy products like cheese, milk and yoghurt are a good source of tryptophan which is a natural sleep inducer. You can even use these products to calm your nerves before sleeping as the calcium content in them acts as an effective stress-reducer and stabilizer of nerve fibers. The calcium assists the brain to use the tryptophan to manufacture melatonin.


Hard cooked eggs: If you are facing difficulties in grabbing a few hours sleep, you should probably indulge in a mid-night snack of hard-cooked eggs. High in proteins, eggs help improve your sleep and maintain your fitness levels thereby giving you complete protection. However, in case you suffer from high cholesterol issues, you can opt for eating only the egg white without the yolk.


Cereals: Recent researches have indicated that whole grain cereals that are low in sugar can also help you snooze better. Such cereals topped with yoghurt can help to activate serotonin in the brain that is responsible for mood and sleep. When serotonin levels in the body are high, they make a person feel drowsy.


Non-fat Popcorn: These popcorns contain ample carbohydrates that help to bring tryptophan (an amino acid) into your brain. Here, the amino acid is used to produce the sleep-inducing serotonin neurotransmitter. Thus, popping a few bowls 1 to 2 hours before sleep can help you fight your sleep woes.


Dried tart cherries: Is it possible to say no to these colorful sweet delicacies? A handful of these cherries are sufficient to help you get hours of uninterrupted restful sleep. These cherries are loaded with serotonin-boosting carbohydrates. Besides this, they are also packed with age-defying anti-oxidants and can help to lessen the impact of jet lags.


Honey: Add some honey to your mid-night cereal bowl or drizzle a small amount in your pre-sleep health drink; honey can make a great difference in sleep improvement. The sleep-inducing properties of honey makes it a useful insomnia cure.  

Say no to water between meals(HEALTH +)

Glugging water during meals severely hampers your stomach's digestive powers and causes insulin levels to fluctuate significantly, warns Microboitic counsellor Shonali Sabherwal


To know if you're drinking enough water, it is often said, just check if you are feeling thirsty. If you aren't, your fluid intake is likely to be just about right. But downing glasses of water along with your meals may not be the best time to quench your thirst.


Macrobiotic counsellor Shonali Sabherwal explains why you should not drink water during your meal. "Most Indians have water along with their meals. The usual theory is washing down the food while eating. People have no idea how wrong this practice is and how difficult this can be for their digestion. For those suffering with digestion problems, the ramifications are manifold. Our stomachs have a knack of knowing when you will eat and starts releasing digestive juices immediately. If you start drinking water at the same time, what you are actually doing is diluting the digestive juices being released to digest your food, thereby hindering them from breaking down food."


Research shows that sipping a little water during meals isn't a cause for concern but drinking a glass or two may interfere with digestion. It is best to drink fluids before and two hours after meals as this helps in absorption of nutrients, researchers have found.


Elaborating on what exactly happens inside you when you glug water during meals, Sabherwal says that it gets absorbed by the intestinal walls of the stomach. "This absorption continues till it becomes concentrated enough for the digestive juices to begin digesting your food. However, due to it getting mixed with water, this concentrated substance is now thicker than the food contents present in your stomach. So less gastric juice will be secreted to digest your food. The result is, undigested food leaks into your system as it gets absorbed through the stomach walls. This will also lead to acid reflux and heart burn." Drinking water with meals can also cause a surge in your insulin levels, almost like the way high glycemic food would affect you, Sabherwal cautions. "The more insulin is released in to your blood stream, the higher the chances of you storing fat in your body."


To avoid watering down your meals, Sabherwal suggests a few don'ts. "Make sure your food is not too salty as that would aggravate your thirst and trigger your need to down more water. Besides, eating in a hurry will cause you to gulp your food down. Most likely, you would feel the need to wash it down with water while you are at it. Instead, chew, chew and then chew some more. We secrete a lot of digestive juices (enzymes) while chewing, which makes our stomach's job easier."

Foods that fight cholesterol(HEALTH +)

Take to healthy foods that fight cholesterol and keep the heart healthy, urges dietician Ishi Khosla


Oats:
Dietary fibre plays an important role in maintaining our health and protecting us against many diseases like diabetes, heart disease. Oats, oat bran, and oatmeal contain a specific type of fibre known as beta-glucan. It is a soluble fibre that helps in decreasing LDL (bad cholesterol). One of the special things about the way oats work unlike other fibres is that it lowers only bad cholesterol while levels of good cholesterol (HDL) remain unchanged. This means an even better ratio between total cholesterol and HDL, ensuring increased protection against heart disease. Oatmeal is the only wholegrain food recognised by the FDA to lower cholesterol and the risk of heart disease, thereby allows its claim as a heart protective ingredient in food labels. Studies also show that in individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fibre per day (an amount found in a bowl of oatmeal) typically lowers total cholesterol.


Soyabean:
Soy protein protects against various heart diseases and hypercholesterolemia as it decreases LDL (bad cholesterol) significantly, increases HDL (good cholesterol) and prevents oxidation of bad cholesterol to prevent oxidation in blood vessels.


Green tea:
Several studies have suggested that drinking either green or black tea may lower blood cholesterol concentration, blood pressure and inhibit clotting of blood, providing some protection against cardiovascular disease. While green tea benefits arise from catechins, black tea benefits arise from theaflavins, both of which inhibit oxidation of bad cholesterol LDL. Tea contains significant amounts of folic acid. Folic acid helps reduce the risk of heart disease and cancer. A person could obtain up to 25 per cent of RDA for folic acid by drinking five cups a day.


Barley ('jau'):
Several scientific researches have found that barley has some unique health-promoting effects, particularly for the heart. Its cholesterol fighting effects seem to be even more promising than oats. Studies suggest that barley can lower cholesterol levels as much as 15 per cent in individuals with elevated cholesterol levels.
Like oats, barley too is a good source of "beta glucan", a water soluble form of fibre, which seems to retard fat and cholesterol absorption by the intestine. The fibre tends to bind bile salts, thus increasing cholesterol removal from the body, and fat soluble substances, tocotrienols (vitamin E) appear to suppress cholesterol synthesis by the liver.


Psyllium husk:
The good old 'Isabgol' is high in insoluble fiber (hemi-cellulose) and soluble fibre. Psyllium has also been known to exhibit cardio-protective role as it helps in lowering blood cholesterol, especially the undesirable fraction of serum cholesterol, lowdensity lipoprotein (LDL), triglycerides, apo-lipoprotein B and reducing inflammation. Cholesterol lowering properties of psyllium can be attributed to its high fibre content and presence of beta-sitosterol (a phyto-chemical).

Home remedies for cough and cold( HEALTH +)

With winter, cough and common cold are the health problems one will suffer and as the cold wave almost hitting the country, this health obstacle is very obvious.



And it is not advisable to depend on allopathic everytime as side-effects to those medicines cannot be neglected. Instead, try some home remedies that are good and quick enough to cure it and there are no side effects to these remedies! Here are few handy tips coming straight from kitchen:


1. Gargle with hot water by adding a pinch of salt into it, it helps in curing the sore throat.




2. Keep drinking hot drinks like coffee and tea or simply luke warm water.




3. Add turmeric powder, ginger powder and a teaspoon of honey to warm milk. This not only helps in curing cough but also relieves from bodyache, cold and headache.

4. For cold, steam inhalation is the best home remedy.




5. While preparing your tea, add few tulsi leaves and crushed ginger to it along with black pepper, it is much relief for cough and cold.

6. One who is susceptible to cough and cold should consume Chavanprash (it is the best ayurvedic tonic for winter) or amla murrabba as it comprises high content of Vitamin C which helps one develop a strong immunity against cough and cold. 

Benefits of peanuts(HEALTH +)

Whether you eat them in the form of chikki, in chivdas/farsaans, in chocolates, in your PB and J sandwich or just plain roasted from the roadside channa vendor, peanuts are good for you. Here are some health benefits of these cheap costing nuts:




Peanuts are a rich source of vitamin E, folate niacin, manganese and protein that are beneficial for the smooth functioning of the body.




Resveratrol, a phenolic ant-oxidant usually found in grapes, are also found in peanuts, which help in lowering the risk of heart diseases.




Being a rich source of monounsaturated fats also known as the 'good fats', peanuts are beneficial for lowering bad cholesterol (LDL) in the body.




Peanuts also contain fibre that is good for the smooth functioning of the bowels. Also, fibre is good for digestion. Eating peanuts as a regular part of one's diet can help lower the risk of colon cancer as well as formation of gallstones.




Calcium and vitamin D present in peanuts are beneficial in promoting healthy bones and teeth. This goes a long way in prevent osteoporosis too, later on in life.


Please note: If you are in any way allergic to peanuts, stay away from them!  

Why eat three bananas a day(HEALTH +)

British and Italian researchers have found that eating three bananas cuts the risk of a stroke.


They said that having one banana for breakfast, one for lunch and one in the evening would provide enough potassium to reduce the chances of suffering a blood clot on the brain by around 21 per cent.



The findings suggest that thousands of strokes could be prevented by the consumption of other potassium-rich foods such as spinach, nuts, milk, fish and lentils, reports the Daily Mail.


Although some previous studies have suggested bananas could be important for controlling blood pressure and preventing strokes, results have not always been consistent.



In the latest research, scientists analysed data from eleven different studies - dating back to the mid-Sixties - and pooled the results to get an overall outcome.




They found a daily potassium intake of around 1,600 mg, less than half the UK recommended daily amount for an adult of 3,500mg, were enough to lower stroke risk by more than a fifth.


The average banana contains around 500 milligrams of potassium, which helps to lower blood pressure and controls the balance of fluids in the body.


Too little potassium can lead to an irregular heartbeat, irritability, nausea and diarrhoea.


Researchers from the University of Warwick and the University of Naples said, "Potassium intake in most countries is well below the recommended daily amount."


But if consumers ate more potassium-rich foods and also reduced their salt intake, the annual global death toll from strokes could be cut by more than a million a year.


The study has been published in the Journal of the American College of Cardiology.

Begin your day with oats(HEALTH +)

Everybody needs to be health conscious today, because most of us face health risks due to various reasons like bad food habits, lack of exercise, stress, obesity, drinking alcohol , smoking, etc.


Being healthy begins by eating healthy. Most of us begin our day by having breakfast that is high in fat and calories, for eg. butter jam toast, cheese sandwiches, omelettes, sheera, vadas, dosas, etc. which is bad for the heart. You need to begin your day with a non-oily nutritious breakfast, for example, having oats. It's quick and easy to prepare, so you can't complain about not having the time to prepare breakfast. Here are some of the benefits of oats:


- Oats contain soluble fibre called beta glucan, which is known to help in reducing cholesterol by the blocking of re-absorption of cholesterol when it passes through the digestive system. Regularly having oats lowers the cholesterol levels in the body.


- Oats contains low levels of sodium. This reduces the risk of contracting high blood pressure and hypertension.


- The soluble fibre present in oats tends to slow down the digestion of carbohydrates, thereby reducing the spikes in the blood sugar levels, which in turn do not lead to unwanted urges to eat.


- Eating oats leaves one much fuller, therefore you tend to eat less. This is especially good for those trying to lose weight.


- Oats contains very less amount of fat and lesser calories. This makes it good for overall health.


- Being a good source of natural dietary fibre, oats are beneficial in curbing the problem of constipation.


- Oats are also known to contain compounds called phytochemicals that can reduce one's risk of cancer. 

An apple a day keeps cholesterol away(HEALTH +)

"Apples are truly a miracle fruit that convey benefits beyond fiber content," said Bahram H. Arjmandi, Margaret A. Sitton Professor and Chair, Department of Nutrition, Food and Exercise Sciences at The Florida State University, who led the study.





Animal studies have shown that apple pectin and polyphenols in apple improve lipid metabolism and lower the production of pro-inflammatory molecules.

Arjmandi's research is the first to evaluate the long-term cardio-protective effects of daily consumption of apple in postmenopausal women.

The study randomly assigned 160 women ages 45-65 to one of two dietary intervention groups: one received dried apples daily (75g/day for 1 year) and the other group ate dried prunes every day for a year.

Blood samples were taken at 3, 6 and 12-months.

The results surprised Arjmandi, who stated that incredible changes in the apple-eating women happened by 6 months - they experienced a 23 per cent decrease in LDL cholesterol.

The daily apple consumption also led to a lowering of lipid hydroperoxide levels and C-reactive protein in those women.

"I never expected apple consumption to reduce bad cholesterol to this extent while increasing HDL cholesterol or good cholesterol by about 4 per cent," said Arjmandi.

Yet another advantage is that the extra 240 calories per day consumed from the dried apple did not lead to weight gain in the women; in fact, they lost on average 3.3 lbs.

"Reducing body weight is an added benefit to daily apple intake" he said.


Part of the reason for the weight loss could be the fruit's pectin, which is known to have a satiety effect.


The results were presented at Experimental Biology 2011 in Washington, DC.

A mouthful of curd for good health(HEALTH +)

Curd has lots of nutritional properties


Curd or yogurt is used since ages to gain its nutritional and health benefits or as a beauty product. According to Ayurveda, curd should not be consumed at night. Though it provides lot of health benefits, over consumption should be avoided. Make sure that you consume curd when it is fresh.


Apart from providing nutritional and health benefits, curd is also used as a beauty product. If curd is massaged on facial skin, it acts as skin bleach. It also brings softness in skin. It also acts as an excellent hair conditioner and can be used for treating sunburns.



Nutritional and health benefits provided by curd or yogurt


- Helps improve the digestion


- Helps strengthen the immune system


- Consuming curd increases the capacity to absorb the nutrients and minerals form other food stuffs


- Especially helpful for those who are lactose intolerant


- Helps get strong bones and teeth as its calcium content is high. It helps fight against osteoporosis.


- Helps minimize the risk of high blood pressure


- If you have high cholesterol, then consuming curd can help you

How to consume curd?

There are many ways to consume curd apart from having a cup of it regularly with your lunch. Curd rice which is quite popular in South India is quite wholesome and tasty too. You can also have curd (instead of milk) and museli for breakfast. You can use curd when you do not like spicy food.


For example; if you do not like to eat spicy gravy you can add a spoonful of curd. Having buttermilk prepared out of curd after the meals proves beneficial for digestion of food. If you find it difficult to consume curd regularly you can have it occasionally in form of Indian preparations like lassi, shrikhand etc. Or just make a tadka of adding mustard seeds, red chilly, curry leaves and then add it to a bowl of curd. 

5 Vegetables for good health(HEALTH +)

While everyone knows that green vegetables are good for the body, most of us tend to still avoid eating them.


Consuming veggies need not be a chore. With the wide variety available, you can easily find one to suit your tastes. Here we suggest some top green vegetables that can do your health wonders.


Broccoli
Broccoli is considered a wonder food for its ability to help prevent cancer. The vegetable is recommended for those suffering from heart disorders and strokes. Being packed with iron its ideal for anaemia patients as well. Boil or steam your broccoli flowers lightly and eat so that they don't lose all the nutrients.


Cabbage
Whether consumed raw or cooked in a dish, cabbage has many benefits. It is said to be great for the skin and eyes as its full of vitamin A. The phytonutrients present in this vegetable help the body fight against the free radicals. It also helps with lung, stomach and colon prostate cancer. Those interested in body building may want to eat cabbage as its full
of iodine that is needed for muscle development.


Bean sprouts
Sprinkled on salads or eaten as a between meals snack, sprouts are a great way of getting some nutrients. They are rich in vitamin C and a handful of fresh sprouts can provide you with three-quarters of your daily vitamin C requirement. In addition they also contain vitamins A, B and E as well as calcium, iron, and potassium.


Spinach
You can be sure if Popeye loved this food, you should be consuming it too. The vegetable contains carotenoid that help prevent cancer. It's also loaded with vitamins like C and A that helps with god eyesight and glowing skin. The high level of potassium makes it very beneficial for high blood pressure patients. Further it strengthens muscles and helps those suffering from anaemia.


Lettuce
Depending on the variety, the nutrients in lettuce vary. Romaine lettuce is said to be the most healthy one boasting of vitamins A, B, and C, folic acid, manganese and chromium. It makes for an excellent salad as it is low in calories. Lettuce is also a good source of iron which helps with blood formation. It also has magnesium, vital for the brain and the nerves. 

Youngsters prefer yoga over gym

Youngsters are preferring yoga over other methods to keep fit like joining gymnasiums or attending aerobic classes.


"Yoga has caught up the fancy of the GenNext in a big way", says Dr Anju Sand, yoga expert.


"Today the majority of the students in yoga classes are youngsters, which was not there earlier. The changing lifestyle and eating habits has led to a lot of problems including stress and other health related issues. In such a situation this ancient technique is proving to be really helpful for the youngsters who go through the various asanas and Pranayam to manage these problems".


"Doing fast exercises in gym could help then to control their weight but does not help in handling stress which affects them due to the fast paced life. Since meditation is an integral part of yoga, it helps them de-stress themselves. The biggest advantage with yoga is when the youngsters cannot practice it due to examination or other constrains they do not tend to gain weight fast which normally happens if they discontinue their pushups at the gym," says the yoga expert.


"Several health related problems like irregular menstruation creep up due to their eating habits. Fast food and consumption of soft drinks which leads to such problems in girls are being managed by them through yoga exercises. A large number of girls join yoga to find solutions for this problem," she says. 

5 Foods every woman must eat

We bring to you five nutritional eats that every woman should include in her diet. Happy eating!


Leafy vegetables
It is not possible to meet your nutritional needs without having leafy vegetables in your diet. Spinach, legumes, asparagus, lettuce, fenugreek leaves, broccoli are available in abundance and are huge sources of fibre, Vitamin C and K, folic acid. It is also a vision protector and provides four essential minerals, i.e. calcium, magnesium, iron and potassium. Try to have it daily in your diet and darker the better.

Whole grains
Whole grains have up to 96 per cent more fibre and essential nutrients and vitamins than refined grains. Advises diet expert Honey Shah, "I advise my clients to have whole wheat bread, whole wheat pasta, and brown rice as they are high in essential nutrients and do not contribute to weight gain. You can start your day with whole wheat cereal or a whole wheat bread toast."


Nuts
Make nuts an essential ingredient in your diet. Sprinkle it on salads or breakfast cereals or stir them into yoghurt because they are an excellent source of protein, magnesium and B & E vitamins. They are useful in fighting heart disease and cancer. Nuts are high in fat calories, but their fat is the heart-healthy kind. You can also eat them as an evening snack. But make sure you don't overdo them. About a quarter cup or about 15-20 almonds, cashews, walnuts are good enough a week.


Yoghurt
Low fat or plain yoghurt is a great source of vitamins, protein and calcium. It also has healthy bacteria which can fight diseases. "Three to four cups a week is good enough for your diet. But make sure you don't add sugar to it. Instead choose plain yoghurt and add fruits or berries to it," suggests dietician Pinky.

Berries
Ever wondered why most of the diet fibre products have berries in them? Reason being berries are high in fill-you-up fibre and also helps curb weight. Berries have more protective plant antioxidants than almost any other food. These antioxidants not only lower your disease risks, but also help prevent memory loss. You can have a bowl full of them thrice a week. It could be fresh or frozen, benefits stay!

Health benefits of capsicum( HEALTH +)

Capsicum has been cultivated for thousands of years now. Available in a variety of colours like red, yellow and green, it's also known as bell pepper, jalapeno and chilli. Rich in vitamins, it's an effective cure for many diseases. Along with the various medicinal properties, capsicum is also a great ingredient for some yummy recipes. Here are some of its health benefits:


Eyes and skin
Eating capsicum helps in keeping the skin clear, prevents rashes and pimples. It contains vitamin A, which is good for eyes and helps prevent eye diseases.


Cancer prevention
Capsicum contains compounds known as capsaicins that prevent carcinogen from binding with DNA and provide some protection from cancer.


Pain relief
Capsaicins also block the transmission of pain from the skin to the spinal cord and prevents the sensation of pain. It's helpful in treating pain-related diseases.


Burns calories
Eating capsicum speeds up the metabolism and helps burn more calories. It reduces weight gained due to a high fat diet. It also leads to the secretion of digestive juices and prevents indigestion. As a cardiovascular stimulant, it regulates blood pressure. and lowers cholesterol and triglyceride in the body.


Hair
Capsicum extract is one of the best hair growth boosting product. It prevents hairfall and helps you maintain thicker and fuller hair. But it's burning in nature, so be careful while using it.

Cherry juice helps sleep better(HEALTH +)

We all know of the benefits fruit juices provide us with.

They are tasty and give us abundant energy apart from fulfilling our daily body need of water, vitamins and nutrients. But now here is a fruit whose juice induces more sleep!

 A new research says that cherries produce melatonin- a natural hormone that positively affects our sleep. Affirming this bit of news homeopath Satish Mankani says, "Melatonin is produced in the pineal gland located at the base of the brain.

These glands are more active during the night time as compared to the day when they are passive. Melatonin contains antioxidants which are responsible for increasing the sleep time in significant quantities that are enough to produce positive results for the body. This makes cherry juice an ideal sleeping dose.



 Drinking two glasses of cherry juice daily can stretch our sleeping time by a good 45 minutes!"

 This hormone is multi-beneficial wonder. It also performs another important function of destroying free radicals in the body which cause ageing. Some other foods in which it is found are almonds, peanuts, milk and chicken.

Top 10 power foods(HEALTH +)

The top power foods around us might look humble, ordinary and nothing special, but they are packed with abundant nutritional value.


These power foods contain high doses of vitamins, minerals, and antioxidants, among other nutrients. They help prevent illnesses such as heart disease and diabetes, and they also help boost the immune system, improve memory and concentration; all this while slowing down the ageing process. So let's get to know these power foods...


Almonds
Almonds contain a very large number of antioxidants that help fight skin wrinkles, aging, cancer, heart disease and stroke. A cup of almonds contains more potassium than a whole banana and more calcium than milk. They also contain magnesium and phosphorus to build healthy bones. Almonds are good sources of vitamin E, zinc, proteins and fiber for healthy skin and a strong immune system.


Beans
Beans such as kidney beans, chickpeas, and lentils are low in fat and rich sources of iron, manganese, antioxidants, B-complex vitamins and protein. The high level of fiber in beans also helps to reduce cholesterol levels and the risk of heart disease and diabetes.


Cabbage
Cabbage contains large amounts of glutamine, an amino acid that has anti-inflammatory properties and is beneficial to the heart and circulatory system as well as for treating stomach, skin and intestinal ulcers. The purple cabbage gets its bright color from the antioxidant lycopene, which reduces the risk of prostate problems in men and helps to repair aged and sun-damaged skin.


Garlic
Garlic is rich in phytochemicals called allylic sulphides that decrease the risk of certain cancers in the body. It also has natural antibiotic and antioxidant effects in the body; this fights colds and flus. Along with this, garlic has heart-healthy benefits such as decreasing blood pressure and cholesterol levels, and preventing blood clots in the arteries.


Oats
Oats contain abundant vitamins, minerals, fiber and antioxidants. They are rich in silica, a mineral that is important for bone, muscle and joint health. Oats also contain complex carbohydrates, fats and iron, and are an excellent source of long lasting energy.


Pumpkin
Pumpkins are packed with carotenoids, a potent antioxidant that gives them their bright color and helps to protect the body's cells. Pumpkin is also rich in lutein and zeaxanthin, which are important for eye health and reduce the risk of cataracts and macular degeneration, a serious eye disease that can cause blindness.


Berries
Berries, including blueberries, blackberries, strawberries, raspberries, cranberries and red currants, are especially rich in antioxidants, vitamins and minerals. Eat a handful of berries every day. You can include them in cereals and salads, eat berries instead of calorie-heavy desserts and use them to make smoothies for breakfast or a snack.


Spinach
Spinach contains abundant calcium, iron, fiber and the vitamins A, C, E and K. it also contains five times more beta-carotene than broccoli and also has natural cancer-fighting phytochemicals called indoles and sulphoraphane.


Whole grains
Whole grains such as wheat and barley contains significant amounts of the soluble fiber beta-glucan that helps to lower cholesterol and balance blood glucose level. This prevents the risk of heart disease and adult onset diabetes.

Say yes to healthy snacking(HEALTH +)

That's because it has lots of benefits, including weight management, experts tell Norbert Rego
Craving for food is inevitable and so is snacking. For children, it is a fun activity, for teenagers it's an excuse to hang out together, for office-goers, it's the only thing that can beat stress and for the elderly, it is a way to fight off those hunger pangs. In order to get rid off these hunger pangs, healthy snacking seems to be the best option. It has lots of benefits, including weight management. It is all about smart choices. Choose your snack carefully and read the ingredients properly. A healthy snack is low in fat, especially trans-fat, low in calories, low-cholesterol, baked rather than fried. A multi-grain snack, made from oats, corn, ragi, rice, wheat and flax seeds, is rich in fibre and provides wholesome nutrition. Oats, ragi, wheat have adequate amount of essential amino acids, vitamin B, calcium, iron and rich in cellulose, whereas corn is an excellent source of iron, B-vitamins, magnesium, vitamin C, phosphorous and zinc.


Guilt-free snacking Healthy snacking does not mean compromising on your taste preferences. It is only about making the right choices. An informed choice can help you pick snacks that offer health and taste together. Dietician Dr Rittika Samaddari says, "Healthy snacking boosts metabolism, helps maintain blood sugar and allows for efficient absorption of nutrients. It is a good way to promote healthy long-term eating patterns."


Craving is the most common reason for munching across all age groups. But with munching becoming a healthier exercise, we don't have to worry about it anymore, adds Dr Samaddari. The human body is programmed to send out signals whenever it needs an energy boost, which is usually between meals. Clinical nutritionist Dr Nupur Krishnan says, "Nutritionally-rich snacking can be a healthy response to hunger. It can even help you lose weight by keeping your blood sugar levels steady so that you never get very hungry. Smart snacking doesn't have to be fattening - choose those that will provide balanced nutrition as well as energy." Some studies show that eating frequent small meals is a better weight management strategy than eating one or two large meals. The amount of food that a human body needs varies according to height, build, gender, and activity level.


Most children usually eat the amount of food that's right for them; however it is up to the parents to make sure that their children have the right foods available to choose from.


Quick tips
Include foods such as fresh fruits, raw vegetables like carrots, red and green pepper, celery, cucumber. Also opt for low-fat cottage cheese or sauteed vegetables with low-fat dressing, a whole wheat bread vegetable sandwich along with a cup of herbal tea. Other options include whole-grain crackers or snacks like those made from oats or ragi, a handful of roasted nuts like almonds, pistachios, walnuts or sprouted pulses.
- Dr Rittika Samaddari


Quick breakfast


- Boiled egg or egg omelette or poached egg along with multi-grain bread
- Milk or lassi, fruit custard or paneer frankie or fresh fruit milkshake
- Carrot kheer with nuts/muesli with nuts/fruit custard or doodhi kheer with nuts.
- Green chutney sandwich or vegetable sandwich or whole wheat frankie with light vegetable stuffing
- Ragi ladoo, nuts with chemical-free jaggery chikki, peanuts jaggery chikki, amla murabba or apple murabba
- Gajar ka halwa

6 Low-cal foods for your cravings(HEALTH +)

Choose foods that are heavy on the stomach but are low in fat. The ones that fall low on the glycemic index are said to stave off hunger for longer periods of time.


Know what these are and win over your urges.


Soup
A bowl or two of broth-based soup rather than higher-calorie cream soups works well. Add your favourite cut-up veggies, plus a protein such as beans, chicken, or fish, so you have all the elements of an energy-dense, satisfying meal. Due to its thick consistency, soup takes longer to absorb keeping your tummy full for a longer time.


Smoothies and cottage cheese
If smoothies are made with low-fat yogurt and loads of fruit, you're getting protein, fibre, and calcium. A glass of apple or banana smoothie will surely gratify your hunger for a while. Low fat dairy products, like natural yoghurt, low-fat milk and cottage cheese supply rich amounts of protein and calcium. They have a mild impact on your blood sugar levels that helps delay hunger cues and enhances weight loss.


Popcorn and puffed rice
Popcorn has the volume effect. If you have a tub of air-popped popcorn and don't add fats (caramel or butter) to it, you can consume it without any guilt. Moreover, it gives you a lot of sensory satisfaction. You can also munch on baked or roasted snacks such as khakra (crisp roti) and kurmura (puffed rice) without worrying about adding additional calories.


Raw fruits and vegetables
Fruits and vegetables are lower in calories per gram compared to denser foods. To increase satiation, consume a cup of chopped water-rich fruits and vegetables, such as berries, citrus fruits, tomatoes, kiwi, celery, cucumbers, bell peppers, leafy greens and water chestnuts. If you don't like it plain, prepare a fruit or veggies salad by adding a few drops of vinegar and low-fat salad dressing to it. Also, whole wheat pasta with your favourite sauteed veggies provide higher satiety.




Whole grains
As whole grains contain all the nutritious part of the grain, they digest slower and more efficiently than refined grains, such as white flour. As fibre-rich, low-glycemic foods, whole grains also help manage hunger pangs. Go for fibre-rich whole grain foods like steel-cut oats, long-grain brown rice, pearled barley and whole wheat bread. When purchasing breads, cereals and pasta, check ingredients lists to ensure that whole grains are listed as main ingredients.


Legumes
Legumes, such as split peas, lentils and beans, contain a unique blend of protein and fibre. One cup serving of cooked split peas or lentils provides up to twice as much fibre as other fibre-rich foods, such as barley, whole wheat pasta, raspberries and pears. Naturally low-fat and cholesterol-free, legumes are heart-healthy. Nutritious legume-based dishes include lentil soup, split-pea soup, chilled bean salads and dals.

Sleep your way to healthy life(HEALTH +)

They say, if you can sleep well in the night---- then half of your life's problems are solved.

Sleeping well has many health benefits. It acts as a great stress buster and it increases your productivity and efficiency. 

Goodbye mood swings: With insufficient sleep during the night, many people become agitated or moody the following day.

Yet, when limited sleep becomes a chronic issue, studies have shown it can lead to long-term mood disorders such as depression or anxiety.


The benefits of sleep are many and it can make a difference in your quality of life. Therefore, it is vital to place a priority on getting ample, consistent sleep.
  
Sleep improves your memory: Are you finding it difficult to concentrate at work? Chances are that you are sleep deprived.

Lack of sleep often leads to memory problems with facts, faces or even conversations.

Sleeping well will help you to deal with these problems. One of the great benefits of sleep is that it allows your brain to better process new experiences and knowledge and then increasing its efficiency.

So, it's wiser to just 'sleep on it' as they say.

Sleep helps repair your body: Your body produces extra protein molecules while you're sleeping that helps strengthen your ability to fight infection and stay healthy.


Sleeping well strengthens your immunity system. Sleep is a great stressbuster too.

Too much exercise not good for your heart(HEALTH +)

A Swedish study has found that endurance athletes, who train and race frequently, may experience a high rate of unusual heart rhythms called arrhythmia.



It found a higher incidence of arrhythmias in cross-country skiers with a long history of endurance training, the Discovery News reported.


Arrhythmia, which is often harmless, can sometimes lead to strokes and other serious problems.


"People who are exercising a lot should probably learn how to identify the symptoms of atrial fibrillation and seek counselling if they get it," said Johan Sundstrom, a cardiovascular epidemiologist at Uppsala University.




Sundstrom emphasized that exercise is essential for overall health and that the vast majority of people would do well to get more of it, not less.


"I would be worried if people thought cross-country skiing, for example, to be dangerous. That would be an unlucky headline," he said.




"We're looking at extreme amounts of training. Most people need to get off the couch and exercise a little bit," he added.




The study was presented at the ESC Congress 2011. 

Power yoga and its benefits(HEALTH +)

Power yoga, a dynamic fitness based derivative of yoga, is modelled on Ashtanga yoga.


With new power yoga centres cropping up in every Indian metro today, it is no longer restricted within the realm of the rich and famous. Power yoga is fast becoming an increasingly budget-friendly and viable fitness option for all of us. If you've been wondering about whether power yoga is the right choice for you, or not, look no further. We ask holistic health expert,Mickey Mehta, to tell us about why you should consider switching to power yoga today.


What is Power Yoga? Due to its up tempo and brisk nature, power yoga is essentially like an aerobic workout, where yoga poses are done faster and in continuation. Power yoga when practised regularly and under supervision helps your body achieve stability, balance, posture and tone. It is a fast paced work out and can be practised by anyone who enjoys exercising.


Benefits of Power Yoga
1. Calorie burning.
2. Increases stamina, strength, flexibility and tone.
3. Promotes blood circulation and boosts the immune system.
4. Alleviates stress and tension.
5. Eliminates toxins through sweat.


Is Power Yoga better than other cardio routines or strength training?
An hour of power yoga burns only up to 200 calories per hour; which is lesser in comparison to other workouts like aerobics (400 calories per hour), swimming (350 calories per hour at moderate speeds) and jogging (300 calories per hour at slow speeds). But, power yoga tones your body without stressing your joints and muscles too much, which might be a plus point for older people.


Moreover, since the asanas target the spine, power yoga helps maintain proper posture while strengthening your back. An added advantage of the strenuous repetition of asanas is the stamina you build over each session. Every power yoga asana involves concentrating on your breathing and the part of the body that is being worked upon, improving your focus.


Our take: If your aim is to burn fat and lose weight, you are better off opting for another kind of cardio workout like running or swimming and later take up power yoga to tone your body further. Whether it competes with strength training or not, completely depends on how regularly you practise power yoga. You'll find equal numbers of supporters on both sides of the spectrum, some who consider strength training a far superior physical workout, and some who say that power yoga is a more holistic approach to physical fitness.


The bottom line remains that whether you're pushing weights or completing rigorous power yoga asanas, you are always supposed to focus on your breathing and regularity of workout. Aerobic exercises like power yoga and anaerobic exercises like weight lifting, both, heavily depend on the human body's breathing function to burn calories, or build muscle tone, while strenghthening your body and building stamina.

HAPPY NEW YEAR

SHAH ALAM IS WISHING U N UR EVERY NEARER N DEARER ONE A VERY HAPPY AND PROSPEROUS NEW YEAR.