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.