Health Tips and Technics - How to Overcome STRESS

Try out juices of grapes, watermelon, banana, jack fruit, lemon and pineapple during summer.

STRESS cannot be done away unless the cause itself is removed. Good health and stress free life is all that one craves for. According to the American Dietary Association, the main hazard of stress is not that we need more nutrients, but that anxiety or pressure can cause us to neglect proper dietary habits. Prolonged periods of stress lead to depletion of Vitamin C, B and D. Food changes our brain chemistry in a way that it influences our moods.

The key to our emotion lies in certain chemicals in the blood stream. These are called neuro-transmitters. These are produced from the nutrients in the food. Hence, the need for nutritious and balanced diet is a must to free ourself from the physical and mental diseases and relieve stress. A balanced diet should be defined from the nutritional point of view. As one which contains different types of food in such qualities and proportions; the micro-nutrients like minerals and vitamins and macro nutrients like proteins, fats and carbohydrates is adequately met. And a small provision is made for extra nutrient to withstand short duration of leanness (infections in the body).

Calcium Builds Strong Bones

Bone building is a complex process that involves minerals and hormones that can be greatly influenced by dietary factors. The bone thinning condition called osteoporosis can lead to small and not-so-small fractures. Although many people think of calcium in the diet as good protection for their bones, this is not at all the whole story. To protect your bones you do need calcium in your diet, but you also need to keep calcium in your bones. How to get Calcium into your bones? Get calcium from greens, beans, or fortified foods. The most healthful calcium sources are green leafy vegetables and lefumes. Broccoli, Brussels, sproouts, collards, kale, mustard greens and other greens are loaded with highly absorbable calcium and a host of other healthfull nutrients. The exception is spinach, which contains a large amount of calcium but tends to hold into it very tecaciously, so that you will absorb less of it. Dairy products do contain calcium, but it is accompanied by animal proteins, lactose sugar, animal growth factors, occasional drugs and contaminants, and a substantial amount of fat and cholesterol in all but the defatted versions. Exercise: Exercise is important for many reasons, including keeping bones strong. Active people tend to keep calcium in their bones, while sedentary people lose calcium. Vitamin D: Vitamin D controls your body's use of calcium. About 15 minutes of sunlight on your skin each day normally produces all the vitamin D you need. If you get lettle or no sun exposure, you can get vitamin D from any multiple vitamin. Vitamin D is often added to milk, but the amount added is not always well controlled. Reduce Calcium losses by avoiding excess Salt: Calcium in bones tends to dissove into the blood-stream, then pass through the kidneys into the urine. Sodium (salt) in the foods you eat can greatly increase calcium loss through the kidneys. If you reduce your sodium intake to one to two grams per day, you will hold onto calcium better. To do that, avoid salty snack foods and canned goods with added sodium, and keep salt use low on the stove and at the table. Get protein from plants: Animal protein---in fish, poultry, red meat, eggs, and dairy products--tends to leach calcium from the bones and encourages its passage into the urine. Plant protein--in beans, grains, and vegetables--does not appear to have this effect. Don't Smoke: Smokers lose calcium, too. A study of identical twins showed that, if one twin had been a long-term smoker and the other had not, the smoker had more than a 40 percent higher risk of fracture. Hormone supplements have serious risks: Some doctors recommend estrogen supplements for women after menopause as a way to slow osteoporosis, although the effect is not very great over the long run, and they are rarely able to stop or reverse bone loss. Reversing Osteoporosis: If you already have osteoporosis, you will want to speak with your doctor about excercises and perhaps even medications that can reverse it. Osteoporosis in men: Osteoporosis is less common in men than in women, and its causes are somewhat different. In about half the cases, a specific cause can be identified and addressed: Steroid medications, such as prednisone, are a common cause of bone loss and fractures. If you are receiving steroids, you will want to work with your doctor to minimise the dose and to explore other treatments. Alcohol can weaken your bones, apparently by reducing the body's ability to make new bone to replace normal losses. The effect is probably only significant if you have more than two drinks per day of spirits, beer, or wine.

EGG - A Nutritious Food

Egg is a healthy and nutritious food. Table eggs being non-fertile, as rightly put forth by Mahatma Gandhiji, are 'as vegetarian as milk and honey', for they can never become the chirpy chicks! Eventhough eggs contain considerable amounts of cholesterol, lecithin in eggs prevents the absorption of cholesterol of egg and other sources too. (Kansas State University Report, 2001). Several Medical studies have shown that eating eggs is not related to body cholesterol levels or cardiovascular problems (University of Connecticut report 2004), recommending 'people with normal cholesterol levels and no family history of cardiovascular diseases, should not worry about eating one or two eggs a day'. Beaks are just like the nails, and therefore their trimming need not be done under anesthesia. Debeaked chicks resume feed intake within a few hours, and then all along their life would continue to consume feed. Birds are housed with enough space for their comfort and production and the statement "hundreds of birds crammed into one cage" is not true. The way eggs are produced in India have been a model to many countries and hence today India is world's fourth largest producer of table eggs exporting them even to quality conscious places like the European Union and the Gulf countries. I therefore, strongly recommend the production and consumption of hen eggs from nutrition, health and economic point of view.

Almonds - A healthy and nutritious food

Consumption of Almond lowers cholesterol levels, reduces the risk of lifestyle diseases and gives overall wellness.

In Italy wedding hosts often gave sugar-coated almonds wrapped in shear fabric to their guests symbolising good health, fertility, romance, fortune and happiness.

Throughout history, almonds have maintained religious, ethnic and social significance. Almonds are appreciated as a staple in the Indian culture not only for their crunch, but also for their nutritional qualities and their health sustaining properties.

A seed from the stone fruit family, almonds are a rich source of nutrients, most notably Vitamin E and protein. A research conducted over the past decade has shown strong links of almond consumption with lowering cholesterol levels, reducing the risk of lifestyle diseases, and overall wellness. Research into nuts has been so extensive that a qualified health claims for certain nuts such as almonds; ability to reduce the risk of heart disease has been approved by the Food and Drug administration in the US.

- Almonds help in fighting diabetes and heart Diseases: The presence of powerful nutrients like proteins, dietary fibre, mono unsaturated fatty acids (MUFA) and Vitamin E make almond a rich diet source for combating degenerative diseases such as diabetes and heart diseases.

- Almonds are the best source of alpha-tocopherol form of Vitamin-E: Almonds are among the best whole food sources and the bet nut source of alphatocepherol form of Vitamin E. The U.S. National Academy of Science (NAS) recommends consuming 15 milligrams of alpha tocopherol Vitamin E per day. Alpha-tocopherol is one of the form of Vitamin E that is most effeciciently used by the human body.

- Almonds are a great cholestrol lowering food: Nearly 70 percent of the fat in almonds is mono saturated, a suggested substitute to saturated fats, to reduce the cholesterol levels. Research also shows that almond and almond oil have similar cholesterol-lowering effects. Infact eating almonds consistently lowers total and LDL cholesterol respectively by four and five percent. This cholesterol lowering effect is similar to heart healthy foods such as oats and soy.
Almonds can be consumed in various ways. Their delicious tasty flavour relieves the monotony of the regular diets for diabetic and heart patients. Whereas there are still some myths associated with almonds that part us with the wide range of health benefits that this tiny fruit offers. Some of the common myths and their explanations listed below will help you do away with them.

- Almonds should be soaked and peeled before eating:

There is no scientific basis linking the practice of soaking almonds. The almond skin contains fibre, which is good for digestion. This is a misconception that you need to peel almonds before consuming but the fact is that the skin of the almonds contributes to a significant part of the fibre content, a nutrient important for regular bowel movement. The kin also contains anti-oxidants.

- Consumption of almonds results in weight gain:
Latest research has shown that a moderate-fat almind-containing diet results in greater satiety and sustained weight loss as compared to a low fat diet containing the same amount of daily calories.

- Almonds can be consumed only in winters:Almonds can be consumed throughout the year. Infact, a nutritious diet consisting of almonds has been shown to be beneficial in combating lifestyle diseases such as cardiovascular disease and obesity. The common belief that almonds cause body heat has not been verified scientifically. But in peak summers, you can also consume almonds in the form of "Badam Sharbat" or "Thandai".

Banana - The alltime favorite and affordable fruit.

Bananas have been the alltime favorite and perennial fruit for hundreds of years now.  It has many curative properties.  This fruit is affordable by anyone and is available in plenty in India.  All the varieties available are beneficial in their own way. Banana is rich in fiber content and also contains natural sugars like sucrose, fructose and glucose. Research has proven that just two bananas provide enough energy  for a strenuous 90-minute workout.   No wonder the banana is the number one fruit with the world's leading athletes.   It can also help overcome or prevent a substantial number of illnesses and  conditions, making it a must to add to our daily diet. Depression: According to a recent survey undertaken by MIND amongst  people suffering from depression, many felt much better after  eating a banana.   This is because bananas contain tryptophan, a  type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel  happier. PMS: Forget the pills -- eat a banana. The vitamin B6 it contains regulates blood glucose levels, which  can affect your mood. Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia. Blood Pressure: This unique tropical  fruit is extremely high in potassium yet low in salt, making it  the perfect way to beat blood pressure. So much so, the US Food  and Drug Administration has just allowed the banana industry to  make official claims for the fruit's ability to reduce the risk of blood pressure and stroke. Brain Power: 200 students at a Twickenham (Middlesex) school were helped through their exams  this year by eating bananas at breakfast, break, and lunch in a  bid to boost their brain power.  Research has shown that t the potassium-packed fruit can assist learning by making pupils more alert. Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives. Hangovers: One of the quickest ways of curing a hangover is to  make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood  sugar levels, while the milk soothes and re-hydrates your system. Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.   Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness. Mosquito bites:Before  reaching for the insect bite cream, try rubbing the affected  area with the inside of a banana skin.  Many people find it amazingly successful at reducing swelling and irritation. Nerves: Bananas are high in B vitamins that help calm the nervous system. Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads  to gorging on comfort food like chocolate and chips. Looking at  5,000 hospital patients,  researchers found the most obese were more likely to be in high-pressure jobs.  The  report concluded that, to avoid panic-induced food cravings, we need to control our blood  sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady. Ulcers: The banana is used as the  dietary food against intestinal disorders because of its soft  texture and smoothness.  It is the only raw fruit that can be eaten without distress in over-chronicler cases.  It also neutralizes over-acidity and reduces irritation by coating the lining of  the stomach. Temperature control: Many other cultures see  bananas as a "cooling" fruit that can lower both the physical  and emotional temperature of expectant mothers. In Thailand,  for example, pregnant women eat bananas to ensure their baby is  born with a cool temperature. Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the  natural mood enhancer tryptophan. Smoking: Bananas can also  help people trying to give up smoking.  The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal. Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance.  When we are stressed, our metabolic rate rises, thereby reducing our potassium levels.  These can be rebalanced with the help of a high-potassium banana snack. Strokes: According to research in "The New  England Journal of Medicine," eating bananas as part of a  regular diet can cut the risk of death by strokes by as much as 40%!

Fruit of the Season - WaterMelon

There’s nothing quite like a refreshing slice of icy-cold watermelon on a hot summer day. Watermelon's botanical name is Citrullus lanatus and belongs to the family Curcurbitacae and is related to cucumber family. Watermelon is an ideal health food because it is 92% water, doesn't contain any fat or cholesterol, and is a great source of vitamins A, B 6 and beta-carotene. Vitamin A plays an important role in vision, bone growth, reproduction, cell division and cell differentiation, which is the process by which a cell decides what it is going to become. Vitamin A also helps maintain the integrity of the skin and mucous membranes that function as a barrier to bacteria and viruses and helps regulate the immune system

Vitamin A helps your eyes see normally in the dark. Lycopene is thought to have powerful antioxidant capabilities that may help reduce the risk of cancer and other diseases. Found only in a few red plant foods like tomatoes and watermelon, lycopene, like vitamin C, neutralizes cell-damaging free radicals. Provides potassium: Watermelon, like most fruits and vegetables, is a good source of potassium. Foods high in potassium seem to help protect against high blood pressure. Potassium also helps regulate fluids and mineral balance in and out of body cells, aids in muscle contraction and helps transmit nerve impulses. Its very low in cholestral and helps you watch your weight!!!. Water Melon is ofcourse the favourite fruit of all weight watchers. It helps control Blood pressure and also lowers the risk of stokes. Choosing the perfect melon is easy, according to the National Watermelon Promotion Board. First, choose one that is symmetrical and firm, without bruises, cuts or dents. Next, pick it up. You’re looking for one that is heavy for its size. Finally, turn it over. If you see a yellow area, the watermelon rested on the ground while it ripened in the sun, which means you’ll get a sweeter, juicer melon. Contrary to popular belief, don’t thump your melon – slap it. If it sounds hollow, it’s ripe. There are over 50 different types of watermelons, but two main varieties: Picnic and ice box. Picnic watermelons are generally oblong and weight from 12 to 50 pounds. Ice box varieties are smaller because they’re designed to fit into a refrigerator.