0 Jons Health Report

This is good news for me:

Can you bite into an apple? If so, you are more likely to maintain mental abilities, according to new research.


Aspirin May Slow Brain Decline

An apple a day might keep the cardiologist away

In a study of healthy, middle-aged adults, consumption of one apple a day for four weeks lowered by 40 percent blood levels of a substance linked to hardening of the arteries.

Moderate alcohol intake and cancer: the role of under-reporting

A large US cohort study in 129,987 persons suggests that the apparent increased risk of cancer among light-moderate drinkers is substantially due to underreporting of intake.

Reduced glaucoma risk in patients who take statins

Omega-3 Supplements May Slow A Biological Effect of Aging

Exercise Does a Body – and a Mind – Good

Diet high in total antioxidants associated with lower risk of heart attack

Geneticists verify cholesterol-cancer link

University of Rochester Medical Center scientists discovered new genetic evidence linking cholesterol and cancer, raising the possibility that cholesterol medications could be useful in the future for cancer prevention or to augment existing cancer treatment.

The data, published in the online journal Cell Reports, support several recent population-based studies that suggest individuals who take cholesterol-lowering drugs may have a reduced risk of cancer, and, conversely that individuals with the highest levels of cholesterol seem to have an elevated risk of cancer.

Exercise May Protect Against Future Emotional Stress

A healthy outlook leads to a healthy lifestyle

Literary reading provides "a truly valuable exercise of peoples brains."




This isnt good news for me (Ive started drinking lots of coffee for the many benefits - and eat too much fish)

Caffeinated Coffee Linked to Vision Loss

Heavy caffeinated coffee consumption is associated with an increased risk of developing exfoliation glaucoma, the leading cause of secondary glaucoma worldwide.

Eating fish may reduce the risk of heart attack, but watch out for mercury


This is no help for me now (but I will try to eat more cherries and watermelon and may go back to eating lots of yogurt - last one - no thanks!):

Milk consumption has been linked to improved health, with decreased risks of diabetes, metabolic syndrome, and colon cancer.



Watermelon Can Improve Heart Health While Controlling Weight Gain

Eating Cherries Lowers Risk Of Gout Attacks By 35%

Yogurt Fights High Blood Pressure

Eunuchs outlive other men

I have no idea if this affects me:

ZINC DEFICIENCY LINKED TO AGING, MULTIPLE DISEASES

About 40 percent of elderly Americans and as many as two billion people around the world have diets that are deficient in this important, but often underappreciated micronutrient, experts say.

Im OK here:

Gum Disease Bacteria Linked To Pancreatic Cancer Risk

Vitamin D deficiency increases risk of heart disease

Low levels of vitamin D are associated with mortality in older adults

Not going to cut back if I can avoid it:



A moderate dose of exercise induced a markedly greater weight loss, than a higher dose.

Previous (fascinating) reports

September 13

August 10

June 26

June 2

May 18

0 Eggless Oats Chocolate Biscottis

Biscottis are a type of cookies baked twice and it an Italian cookie. Usually these cookies or biscuits are oblong shaped and they are well known for their crunchiness. Since these cookies are baked twice they can stay pect for a long if they are conserved properly.For our this months Home Bakers Challenge,i have to became the host of the month at last moment coz the host of this month couldnt able to do the guest hosting, thank god i pinged earlier to know about the status of her recipe choice then only she told that she cant do the guest hosting for this month. When i was searching for a easy bake, i thought these Italian cookies will be quite interesting as some of the members of Home bakers group would have rarely tried their hands in making biscottis.

I chosed two savoury biscottis and two sweet biscottis, coming to this eggless oats chocolate biscottis its one of my creation. Actually while chosing the biscottis recipe, i couldnt able to get this fabulous Italian cookies with wholegrains, but finally i decided to bake this crunchy super chocolaty biscottis with rolled oats. They came out extremely pect and obviously they were quite addictive. You cant stop with one biscottis if you bake these oats chocolate biscottis at home.You can pack these biscottis to kids snack box as these biscottis have the incredible grain Oats, for the second week of blogging marathon i chosed the mess free tiffin box theme and am posting this scrumptious biscottis for this week theme as they fit very much for the theme..Check out the Blogging Marathon page for the other Blogging Marathoners doing BM#34.Its 1st sunday of the month and since i belong to a group of friends who blogs on sunday for the event Lets Brunch On Sundays am posting this biscottis for this event too.

1+1/2cups All purpose flour
1/2cup Rolled oats
1tbsp Cocoa powder
1/4cup Melted chocolate
1/2cup Sugar
1tsp Baking powder
1/2tsp Baking soda
1/2cup Butter (room temperature)
1tsp Vanilla extract
A pinch Salt

Take the flour,rolled oats,cocoa powder,baking soda,baking powder,salt in a vessel.

Meanwhile whisk together the butter,sugar until they turns smooth.Add in the melted chocolate,vanilla extract and give a quick stir.

Now slowly add in the dry ingredients and knead as a soft dough, if its hard to need just sprinkle few drops of milk, if its sticky, add in few flour.

Preheat the oven to 350F

Roll the dough as a log and transfer it to a baking sheet lined over a baking tray.

Bake the log for 20-25minutes. Cool it for 10minures.

With a sharp knife, slice it diagonally as 1in pieces or roughly to get around 15-20pieces from the log.
Bake it again for 5 minutes.

Flip the biscottis and bake again for an another 5 minutes.

Let them cool completely.

Conserve it in a air tightened box.

Lets brunch on Sundays entries:

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Biscottis - Home Bakers challenge entries:
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0 Swine Flu Symptoms and Prevention

What is Swine Flu ?

Swine flu is a respiratory disease that infects pigs. It is caused due to the infection by any one of several type of influenza A virus. This influenza is transmitted to human through direct contact with infected pig (zoonotic swine flu) but looking to the history and even recent outbreaks of swine influenza in USA and in India we know that this virus is transmitted from human to human as well. the most common swine influenza virus in human is H1N1 which is a subtype of influenza virus A. swine flu is highly contageous but it can be treated and prevented as well.

Swine Flu Symptoms 

The  swine flu  symptoms are same as seasonal flu but in many cases diarrhea, vomiting.

• Fever
• cough
• runny nose
• sore throat
• headache
• chills
• body ache
• fatigue

Apart from the above listed swine flu symptoms   there are other symptoms also which may lead to severe to lethal cases of swine flu.

• Severe abdominal or chest pain
• Sudden dizziness
• Shortness of breath
• Excessive vomiting
• Confusion

Who is at high risk of Swine Flu ?

People having weakened immune system
People suffering from lung diseases
Those having chronic heart disease
Those having history of long term liver disease
If you have kidney disease you are at higher risk of getting infected by swine flu virus.

What is the difference between h1n1 virus / swine flu and seasonal flu ?

Swine Flu Symptoms - Prevention

The  swine flu symptoms and seasonal flu symptoms are almost same, in both conditions patient suffers fever, headaches, runny nose, sore throat, cough etc., however in h1n1 virus (swine flu) patient might experience respiratory problems, diarrhea and vomiting. H1N1 virus  can also worsen severe chronic diseases  like asthma and diabetes.

How to Prevent Swine Flu ?

By taking simple prevetive measures we can reduce the risk of catching the h1n1 virus.

Swine Flu Prevention:

• Avoid direct contact with infected human and pigs in order to prevent swine flu infection .
• Cover your mouth and nose with a scarf or a respiratory mask while going out .
• Do not spit in public place.
• Wash your hands with soap and water or with alcohol based hand sanitizers frequently as swine flu virus can be spread by touching the contaminated (with the virus) humans and odjects.
• Cover your mouth and nose while sneezing. Use disposable napkins instead of bare palms or cloth napkins.
• If you are feeling the symptoms of swine flu then stop going to work and avoid public transport. check with your health care provider/doctor.
• Swine flu does not spread from consumption of pork products as virus is not transmitted through food.

Swine Flu in India

Unfortunately India also witnessed h1n1 2009 pandemics (swine flu pandemic).The first confirmed death due to swine flu in India was of 14 yrs old girl child from Pune.
On August 8, 2010 the Indian government reported there had been 1833 deaths from swine flu in the country.

Since then few more cases have also been detected after the pandemics.

In April 2012 approx. after three years of h1n1 pandemics in India,  two new cases of swine flu were detected in Vizag (aka Vishakhapatnam) a city located in Andhra Pradesh (a state in southern India).

If you or anyone in your family exhibit any of the above listed swine flu symptoms it becomes a mandate to get immediate medical advice.

0 Benefits of a Glucometer

A glucometes, also known asd self-monitoring of blood glucose (SMBG), is the most beneficial device for diabetics. A number of types and brands of glucometers are easily available these days. Most of these are based on the following two principles:

1. Chemical

A chemical is present on the test strip. When it comes in contact with glucose, a colour is produced. The meter measures intensity of colour intensity and the level of glucose present is expressed in mg/dl.

2. Electric Current

The second type of glucometer measures the electric current present in the blood. This depends on the amount of glucose present. As soon as blood is put on the test strip, an enzyme transfers electrons from glucose to a chemical in the test strip. Thereafter, the meter measures the flow of the electrons as current. The amount of current will depend on the amount of glucose present. Thereafter, the meter produces the reading in mg/dl.

Glucometer Accuracy

Many are worried about the accuracy of the meter readings. However, there’s nothing to worry because the values are generally quite reliable. There may be a slight inconsequential difference between the sample of laboratory and glucometer reading due to the resons stated below:

10-15 per cent Difference

This difference in readings is observed because laboratory utilizes plasma blood while glucometers use
whole blood.

Higher Reading

Meters use capillary blood while laboratory make use of venous blood. Capillary blood may provide a slightly higher reading as compared to venous blood.

Test Strips

Each glucometer is available with its own test strips. You need to buy the correct strip for the glucometer. A strip has a code that must be set correctly before using.

Lancets

These are used to prick the finger and obtain a drop of blood to be placed on a test strip. Each pricking device comes with its own size of lancet. The lancets are sterile. Hence, they should not be shared.

Benefits

There are many benefits of using a glucometers for diabetics:

It allows diabetics to take care of themselves sans any need to visit doctors and labs regularly.

It works towards promoting well-being of the patient.

It helps to detect and confirm hypoglycemia.

These meters ensure better understanding of medications.

The meters helps in altering medications.

It also helps in detecting infections. Since high blood sugars may be a sign of infection or illness, timely
assistance can save many health problems.

0 The Keys to Successful Weight Loss

(Article first published as Successful Weight Loss Requires More Than Counting Calories on Technorati.)

You’ve made the big decision to lose weight and this time you want your achievement to be permanent. Traditional weight loss wisdom indicates that you need to cut 3500 calories through calorie restriction or exercise to burn a pound of fat. While the physics of this conversion are correct, the body is an adaptive metabolic machine that has evolved sophisticated means to utilize energy to ensure our survival in times of famine. Researchers have discovered that an occasional increase or decrease in calories has little effect on day to day body weight and doesn’t hamper our weight loss efforts.

An Occasional High Calorie Splurge is Normal

Many people will indulge occasionally when beginning a new weight loss program. This is natural and emerging evidence confirms that it not a cause for alarm as our body does not calculate calories consumed on a daily basis, but rather averages intake over a longer term. The key to weight loss success is to manage calories over a period of days and weeks, rather than monitoring day by day.

Averaging Calories Eaten Over Time

The result of studies performed at the National Institutes of Health show that eating as much as 600 additional calories each day had little effect on body weight over the long term, as long as the average calories remained even during any given period. This is good news for people who get an irresistible urge to overeat one day, as long as you compensate with reduced calories on a future day. The study authors were caul to note that this research doesn’t mean you should splurge often, as increasing average food intake over time leads to weight gain.

You Still Need a Calorie Goal

While the results of this research may be encouraging for those trying to lose weight that occasionally have difficulty maintaining a strict daily calorie goal, the bottom line is you still need to monitor total calories consumed over a longer period of time. Women should target 1200 to 1500 calories average per day, while men need 1500 to 1800 calories, depending on physical activity. 

If you exceed your goal one day, you should make a conscious effort to limit calories another day during the next week. The best way to keep track is to maintain a food journal or you’ll quickly lose track of the over and under calorie days and your weight will slowly creep up. The NIH study was clear that overconsumption should be an occasional occurrence, probably limited to one day a week.

Food Balance is Still Important

A common mistake made by many people attempting to lose weight is to believe that all calories have a similar effect on how our body processes calories for energy. A diet high in ined carbohydrates, sugar, and hydrogenated fats tips our metabolism toward fat storage as it increases blood sugar levels, triglycerides and leads to insulin resistance. Even when consumed as part of a reduced calorie diet, this evil trio commonly found in most junk food will encourage fat storage. Weight loss is best achieved with a diet consisting of plenty of fresh vegetables, lean protein and healthy unheated fats.

Over the long run, it still takes a net loss of 3500 calories to burn a pound of excess weight. Our body doesn’t monitor calories as we eat, but rather views a much longer timeframe to determine whether fat should be stored or burned for energy. It’s still important to monitor calorie consumption and eat a well balanced menu void of processed foods. Our body relies on a complex metabolic mechanism to ensure our survival and we can use this to our advantage to achieve our permanent weight loss goal.

0 Pregnant Women Have Ability to Determine Time of Birth

Pregnant Women | New Haven, Connecticut, For children born on a nice date or certain days that are considered good, pregnant women usually opt for caesarean. But according to research, most expectant mothers have the ability to delay or accelerate the normal birth.

The ability to control the time of birth as shown by the data on mothers giving birth in the United States. Although without the aid of a cesarean section, birth rates on certain dates that are considered either likely to remain elevated.

Research conducted by scientists from Yale University revealed, the number of vaginal birth on Valentines Day (February 14) increased 3.6 percent from an average weekday. Conversely on Halloween Day (October 31), the number of normal births fell 5.3 percent.

During this time, vaginal birth is considered as a process that is spontaneous and can not be planned, so if you want his son was born on a certain date then the solution is a cesarean section. However, these data suggest that vaginal birth is not really spontaneous.

"It seems that pregnant women can accelerate or delay the spontaneous birth, with a very limited time span of course, in response to cultural representation,"

For comparison, the increase in births by caesarean section rate is always increasing, on Valentines Day rose 12.1 percent. Similarly, on Halloween Day, the number of births by caesarean section are also down about 16.9 percent.

The study, published in the Journal of Social Science and Medicine, conducted through long-term observation for 11 years. Number of birth certificates that were observed in this study quite a lot, approximately 1.8 mill

0 Green Tea Extract and Quercetin Boosts Cancer Fighting Capabilities

Green tea catechins such as EGCG have effectively been shown to increase metabolism as an aid to weight loss and have demonstrated a long history as a potent tool to fight many different types of cancer. Compounds in green tea act as powerful antioxidants that can promote apoptosis or programmed cell death, a mechanism missing in cancer cells that permits uncontrolled cell growth.

Researchers from Rutgers University have published the result of a studyin the journal Food and Function that explains a synergistic health-promoting relationship when green tea polyphenols and the flavonoid quercetin are provided through diet or supplementation. Quercetin helps boost the levels of green tea polyphenols in cancer cells to decrease methylation of their anti-cancer compounds, effectively increasing the green teas potency as a cancer fighting agent.

Quercetin Boosts Green Tea Antioxidant Capacity Two to Fourfold to Fight Cancer

In past studies, scientists have demonstrated that green tea catechins undergo extensive methylation after ingestion, lowering the effectiveness of the health-promoting compounds to shield against cancer proliferation. Quercetin is a known inhibitor of methylation in normal metabolism, and a study was conducting using mice to determine if the naturally occurring flavonoid found in many fruits and vegetables could increase the potency of green tea catechins (specifically epigallocatechin gallate or EGCG).

Mice with severe combined immunodeficiency were given brewed green tea and a diet supplemented with 0.4 percent quercetin alone or in combination for a period of two weeks. Researchers determined that the supplemented group experienced a two to three times increase of total and non-methylated EGCG in the lung and kidney along with an increasing trend in the liver.

Drink Three to Five Cups of Fresh Brewed Tea Daily Along with Fruits and Vegetables to Ward off Cancer

The study found that combining quercetin with fresh brewed catechins from green tea increased the cellular adsorption of EGCG four times in lung cancer cells and two times in kidney cancer cells, dramatically increasing the effectiveness of this natural cancer fighting compound in vivo. Additionally, quercetin decreased methylation of green tea polyphenols, which would otherwise limit their chemopreventive potential.

The research team concludedthat “in order to have a maximum anticancer effect, green tea or green tea extract should be used together with quercetin.” They noted that green tea catechins exhibit higher antioxidant potential than either vitamin C or E, and indicated that consuming the beverage was associated with reduced risk for a number of forms of malignancy including skin cancer, breast cancer, lung cancer, colon cancer, esophageal cancer and bladder cancer. Three to five cups of fresh-brewed green tea daily combined with quercetin from fruits and vegetables or supplementation are recommended to synergistically boost the cancer fighting abilities of EGCG catechins.

0 Alzheimers Disease Prevention and Treatment

Alzheimers Disease cases have been rapidly increasing over the last half century, and are currently the seventh leading cause of death in America.  Alzheimers is the most common form of dementia and affects our ability to form memories, communicate and perform the most common daily tasks.  Fifty years ago, Alzheimers Disease was virtually unknown to medical science, yet today we see a skyrocketing incidence of this devastating affliction.  While there is a genetic component to the disease, it is largely the result of lifestyle, poor diet and environmental factors which cause systemic inflammation in the body.

Alzheimers Disease Caused by Brain Inflammation

The Standard American Diet is known to promote a low grade inflammation throughout the body, and is linked with heart disease, stroke and cancer.  We can add Alzheimers Disease to the list, as the brain is susceptible to the ravages of inflammatory chemicals which are released into the blood as a result of poor diet and environmental assault.

The disease is characterized by the accumulation of a protein known as beta amyloid which blocks communications between the neurons synapses.  Normally the brain is able to break down the amyloid plaques so they can be removed properly, but this function becomes limited as inflammation affects the normal plaque clearance process in the brain.  Alzheimers was a very rare condition prior to 1950.  Our diet did not include all the ined, processed and fried foods.  Meals were made at home from natural ingredients including plenty of fresh fruits and vegetables, and we were not continually exposed to a barrage of unhealthy chemicals and pollutants in our homes and the environment.

Anti-Aging Formula Increases Brain Synapse Formation

Scientists have been working feverishly on drugs and natural nutraceuticals which may have an impact on the development and progression of Alzheimers Disease.  There are several drugs which have been approved for management of the disease, but they are at best palliative.  Recent studies have demonstrated that a specially formulated cocktail consisting of uridine, choline and the Omega-3 fatty acid DHA helped the brain to form new synapses for communication between neurons.  

DHA is especially important for brain health, as more than half of the brain cell membranes are composed of the fat.  When DHA is in short supply in the blood, other inferior fats must be used for the construction process resulting in a cell which cannot function optimally.  Also important to the formula for synapse development in the brain are the B Vitamins, especially the B-12 derivative Methylcobalamin which provides the electrical charge that cause the synapse to fire.  This is an important finding for those wishing to prevent and even treat Alzheimers Disease since the more healthy synapses which exist in the brain, the better we can process, store and manipulate information and memories.

Targeted Supplements Inhibit Plaque Formation

The most exciting research involves two critical nutrients, which when combined have been shown to reduce the amount of beta amyloid plaque formation in the brain.  Resveratrol and Circumin when taken together can reduce plaque deposits.  While there is controversy as to whether beta amyloid protein is the cause or effect of Alzheimers Disease, there is little argument that clearing this sticky substance from the brain is the key to prevention and even treatment.  Resveratrol is an extract from the skins of red grapes which has the ability to break apart amyloid deposits.  Circumin is a natural component of the spice curry, and is a powerful antioxidant.  Working synergistically with Resveratrol, the two provide a powerful punch to plaque formation, and given their excellent safety record, should be a part of every dietary program to prevent Alzheimers Disease.

Lifestyle has been shown to be a key component in the development of Alzheimers Disease.  Diet and our environment have changed dramatically over the past decades, and are the primary cause of the rampant increase in the disease.  Drug manufacturers are working hard to find the magic bullet which will cure this disease, yet the best tools we have for prevention are realized by following a healthy diet, caul monitoring of the chemical environment to which we are subjected each day and supplementing with a targeted group of nutraceuticals which are essential to healthy brain function.

0 4 Benefits of drinking water after waking

During this time we drink water after eating food and thirst. Indeed, water is very important for our health. Many experts even advise you to drink it as soon as you wake up.

Reporting from fitsugar.com, the following reasons why you should drink water immediately after waking.

1. Restore the lost body fluids

When you fall asleep, then you regenerate all body cells repair themselves. You will feel thirsty. Theore drink water after waking to restore back the lost body fluids. Your body will teraliri oxygen in the water so you will be fresh again.

2. Eliminate toxins in the body

Especially water that has been mixed with lemon liquid can act as the bodys natural detox. This liquid will cleanse the body of toxins, purifying the colon, and liver function to maximize detoxification.

3. Prevent weight gain

Drinking water on an empty stomach in the morning will help boost your metabolism. In fact some studies have shown that the water will help you to burn fat.

4. Combat disease

Drinking water in the morning will maintain a healthy lymphatic system. If the system is running well, the body will be able to fight off disease and infection.

Plenty of water contribute to your health. Theore, do not hesitate to drink it every day even in the early days you shortly after waking.

0 The Problem With Salt Restriction

Every once in a while, you read something that just restores your faith in humanity. For me, a recent article in the New York Times did just that. Entitled "No Benefit Seen in Sharp Limits on Salt in Diet", the article makes the case that the latest sodium recommendations are too low, and that reducing sodium intake to such low levels could be dangerous.

Amen. Its about damn time. The newest sodium guidelines are ridiculously, stupidly, just absurdly low. How absurdly low you ask? The 2010 Dietary Guidelines set the upper limit at 2300 mg per day for healthy individuals, about one teaspoon of salt, and 1500 mg for those with hypertension or cardiovascular disease. Even more extreme, the American Heart Association feels that EVERYONE should shoot for 1500 mg. 

Maybe you dont know how low that is; if youve never tracked your sodium intake or read a food label then maybe you cant quite grasp it. So let me put it to you this way... the guidelines are so low, one study reports that only 0.12% of the population is eating a diet that meets the standards (1). Thats 1 in every 833 of us! The average American eats about 3700 mg of sodium per day and has for the past 50 years (2). And our salt intake may have been even higher than that in the past (3). Hmm I wonder how weve all survived this long as a species when were so blatantly overconsuming salt!?

Nope, these new recommendations just never made sense to me. But regardless of whether the guidelines are attainable, this New York Times article makes the case that a sodium intake that low can be downright dangerous. Interesting eh?? I thought so. So interesting that I spent the majority of my day at my food service rotation looking into it.

Salt is required for life.

The words "sodium" and "salt" are often used interchangeably. But in truth, theyre not quite the same. Table salt is sodium chloride.  Its 40% sodium, 60% chloride, in fact, and both of these minerals are needed for life. Sodium is important for normal cellular metabolism and for maintaining proper fluid volume. It also plays a role in the nervous system, allowing neurons to transmit electrical signals. Without this function, we wouldnt be able to move or react to our environment, among other things. The chloride ions are needed for HCl (stomach acid) production, a necessary component of digestion and an important defense against food-borne pathogens (4). This biological need is manifested in the nature of living things... animals who are in a true salt-deficient state will seek out salty food and often consume far more salt than is needed to restore homeostasis (5).

The minimum amount of sodium required to sustain human life is estimated at 500 mg per day. But how much sodium is optimal? Well thats a horse of a different color (6). Lets start by looking at how healthy people respond to salt restriction.

Some of are salt-sensitive, some of us arent.

An old study from 1987, a landmark study you could say, took a bunch of healthy men and women with normal blood pressure (normotensive) and hid their salt on them (7). They restricted their salt intake to 1600 mg a day, a very low level, for 12 weeks and tracked any changes in blood pressure. Here are the results...

Hmm... interesting. Its all over the map; some blood pressures went up, some went down, and some stayed the same. Not what youd expect based on the mainstream media, right? Turns out, about 50% of us normotensives are salt sensitive, and we respond favorably to a low-sodium diet. But the rest of us? Some of us even increase our blood pressure on a salt-restricted diet! There were some notable trends as well... On average, the diet lowered blood pressure slightly.  Also, African Americans and older adults were the most likely to be sodium-sensitive.

When salt restriction goes wrong...

According to Dr. Michael H. Alderman, a dietary sodium expert who was erenced in the New York Times article, "As sodium levels plunge, triglyceride levels increase, insulin resistance increases, and the activity of the sympathetic nervous system increases. Each of these factors can increase the risk of heart disease." Sounds unbelievable doesnt it? I dont blame you for being skeptical; its difficult to believe that salt restriction could be bad, based on all youve heard in the media. Surprisingly, though, there are a number of studies reporting adverse health effects with low-salt diets. Many of these were taken from Chris Kressers fantastic series on salt (8). Hope youre ready for a research ride!

1.)  In patients with established cardiovascular disease or diabetes, intakes of less than 3000 mg or more than 7000 mg sodium per day were associated most strongly with cardiovascular events and hospitalization for congestive heart failure (CHF). Sodium intake of 4000-5999 mg per day is associated with the lowest risk of death (9). That is about DOUBLE the current "upper limit" of 2300 mg.

U-shaped curve: low salt intake and high salt intake are both harmful, while the optimal range lies in between
 (Note: sodium excretion is a marker of sodium intake)

2.)  Congestive heart failure patients were randomized into two groups, eating either a normal-sodium diet (2750 mg) or a low-sodium diet (1830 mg) for 180 days. And I quote... "The results of the present study show that a normal-sodium diet improves outcome, and sodium depletion has detrimental renal and neurohormonal effects with worse clinical outcome in compensated CHF patients. (10)"

3.)  Sodium intake was associated with a change in systolic blood pressure, but this did not translate into a higher risk for hypertension or cardiovascular disease. Lower sodium intake was associated with higher cardiovascular disease mortality (11). I repeat, the people who consumed the LEAST salt died the MOST.

4.)  In type 2 diabetics, those eating the least salt experienced higher rates of cardiovascular death and all-cause death. For every 2300 mg increase in sodium consumption, there was a 28% reduction in all-cause mortality (12).

5.) Healthy individuals were put on a low-sodium diet (okay very low, 500 mg) and a high-sodium diet (3500 mg) in random order for 7 days each. The low-sodium diet was found to increase insulin resistance, which can lead to type 2 diabetes (13).

Yes folks, its true. Salt restriction may be unsafe. But more profoundly, following the USDA and AHA sodium guidelines may cause more harm than good. 


Despite all that, salt still matters.
Is there any benefit to a safe, moderate reduction in sodium intake? For the salt-sensitive folks, about 50% of us, a low-sodium diet may help reduce blood pressure. It might be a good idea for older adults and African Americans especially to watch their salt intake.

But theres still another compelling reason for sodium restriction that has nothing to do with blood pressure, hypertension, or cardiovascular disease... weight loss. As Ive talked about many times, hyperpalatability and food reward is a major contributor to obesity (14). And one of the major factors that makes a food rewarding is saltiness. Although salt itself doesnt have any calories, it can lead us to consume more food than we really need, and that can be a problem. Its just easier to sit down and eat a lot of salty food than it is to eat a lot of low-salt food. Try it at home. For weight loss, salt restriction might be a good idea... but Im talking about a moderate salt restriction here, maybe 2500 mg. I wouldnt want you to kill yourself at 1500. Theres no need for that, and as you now know, it may even be dangerous.

So thats it for today, yall. As always, keep it real and tell all your friends. And dont forget to enter your email over there on the right to stay up to date on all of my blog posts!

0 Top Ten Links of the Week 4 22 11 4 28 11

Food marketing was the hot topic this week, with excellent articles from Leo Babuta, Marion Nestle, and Jane Black, among others. Plus, we celebrate the fabulous debut of Tom Haverfoods, which will only make sense for the next month or so.

1) Zen Habits: Breaking Free From Consumerist Chains
Super-solid piece on willingly dropping out of consumer culture. The first line establishes the tone: "We are not consumers. We are people." It just gets better from there, punctuated by real, honest-to-god useful tips.

2) Food Politics: At Last, FTC Releases Principles of Food Marketing to Kids
Marion Nestle analyzes the new FTC advertising guidelines for kids, and what they mean for the general populace. Essentially, she: A) wishes this would have happened already, but B) is pretty satisfied with the progress, and C) brings up a great point – Whos holding the food industry accountable? Also worth reading, Nestles other excellent column about the insidiousness of viral marketing to kids.

3) The Atlantic:The Latest Food Marketing Trend - Fake Authenticity
Fascinating analysis of the biggest trend in food advertising right now: Health. No, really. Industry leaders are trying any way they can to promote the health benefits (virtue) of their products, whether its watermelon or Tostitos. Reading labels could get real tricky, real soon. (Moreso, even.)

4) Serious Eats: What Exactly Does Fair Trade Mean?
Educational! Picture yourself as Johnny Carson when reading this, raising your eyebrows and saying, "I did not know that" in a thick Nebraskan accent.

5) Tom Haverfoods
Parks and Rec fans! Some genius created this randomizer of Tom’s alternate food names, from Funky Soda (light beer) to Cereal Sauce (milk). All it’s missing is Ron Swanson.

6) Bargaineering: How to Save on Groceries, With and Without Coupons
Good rundown of frugal food shopping strategies, emphasizing some of the not-as-well-known basics. ("Then how are they basics?" you might ask. They just are. Go with it.)

7) The Kitchn: 15 Simple Healthy Fruit Desserts
Guess what this post is about? Yep. Zombies.

8) stonesoup: vegetarianism for carnivores - a simple idea for healthier eating
The tips are pretty standard, but nicely presented, and MAN, I want to make that eggplant-bean thing right now.

9) USDA Today: Restaurants say consumers are finally ordering healthier meals
You guys! What we’re ordering at chain restaurants? As a nation? It’s getting healthier! The president of Applebee’s even says, “I’ve been in the restaurant business for 30 years, and I’ve never seen anything like this.” We win!

10) Wise Bread: The Best and Worst Nuts, By Nutrition and Price
In which mixed nuts prevail over all, and the word “nut” is used approximately 46,000 times.

HONORABLE MENTIONS

Cupcake Project: Easter Cupcakes Baked in Real Eggs
This blew my mind. My clone will be typing the rest of this post.

Kalyns Kitchen: Six Years Old and Six Lessons Im Learning from Food Blogging
Happy birthday, Kalyn’s blog!

Neatorama: Every Secret Ingredient from Iron Chef America
Allez cuisine!

NPR: Shrinking Height of Poor Women Reflects Lack of Food, Health Care
Umm ... nothing funny about this one.

AND ALSO

The Daily What: Little Chefs
Kids + blenders = hee.



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0 7 Things you should know about wrinkles

7 Things you should know about wrinkles - Wrinkles are one of the biggest fears women. This is because the wrinkles will ruin the appearance of wrinkles mereka.Padahal is the aging process that can not be avoided.

However, with diligent skin care done, then one can avoid wrinkles.

Here are 7 reasons behind the appearance of wrinkles you should know as quoted magforwomen.com.

1. Wrinkles are derivatives

Wrinkles can be caused by pollution, sunlight, and stress interfere. But in addition to these factors, it turns out wrinkles can also be caused by genetic derivatives. You will tend to have the same wrinkles parents or your grandparents.

2. Food can cause wrinkles

Eating too much or too little can cause wrinkles. When you decide to go on a diet then your weight will drop that causes saggy skin. On the other hand, people who eat too little wrinkles will also be affected because they are not getting enough nutrients to meet their skin health.

3. People who often drive more vulnerable wrinkles

They are too often drive will easily stressed and too much exposure to sunlight. If this continues, it will cause wrinkles to appear.

4. Eating habits cause wrinkles

Eating too much junk food will cause the skin to certain nutritional deficiencies that can cause wrinkles. Theore, change your diet to be more healthy by eating vegetables and fruits and drink plenty of water.

5. Natural vitamins good for preventing wrinkles

In addition to moisturizing the skin as well as sunscreen, vitamin A and vitamin C is also good for preventing wrinkles in the skin.

6. Sleeping position can cause wrinkles

Although it may sound a little strange, the position you sleep can also cause wrinkles in the skin. If you tend to like sleeping position tilted to one side, then you will easily wrinkled skin.

7. Stress can cause wrinkles

Stress that you experience can cause skin wrinkled and ends with skin wrinkles. Theore, when you approach stressful, try to resolve it in order not to affect the firmness of the skin.

Wrinkles can interfere with your performance. Theore avoid wrinkles with various ways of preventing both from within and from outside the body.

0 Rendez Vous With A Foodie Sharanya Palanisshami of Saras Tasty Buds

Most of my followers knows very well about my new event where am introducing upcoming new budding bloggers twice a month.As i told earlier, the main motto of this event is to showcase the new food bloggers,their passions and their respective blogs.Obviously every 7th and 20th of the month, a newbie blogger will post their guest post in my space and am very happy to introduce them eventhough some of them may be very much familiar to you. However am proud and happy to invite them to my space to post their guest post and i got immense responses from each and every newbies when i send a message through a social network.Thanks guys, am really honoured and blessed to get you all around me.

Today am introducing an another incredible,young blogger who blogs at Saras Tasty Buds,its none other than Sharanya Palanisshami,a young chef who was quite busy with her studies but still she blogs almost everyday with many different dishes. She bakes,cooks,blogs,participates in many food events and leave comments to her co-bloggers, omg dunno how she manage to do all these things.I know Sharanya since a year, but honestly she is one among the budding bloggers i love to visit often and seriously love her cooking and baking skills. Hope a day we will meet personally and get know more about her.

Shall we go to meet my todays guest Sharanya Palanisshami of Saras Tasty Buds....

    Hi friends, I am happy to write a guest post for priya akka of priya’s versatile recipes. I was a follower of her blog for a long time before I know her. We became friends from May 2012. I will be eagerly waiting to see her delicious post daily. She was excellent blogger who blogs daily with new innovative recipes. We didn’t met in person , will happen in future. When priya akka announced about the Rendez Vous With a Foodie , I immediately asked her to give a date for me and it was today…….

 These are the questionnaire from priya akka to me………

Before and after blogging, tell us wat blogging changed your life?
 Blogging had made many changes , I  came to know about many friends , different cuisines , different cooking methods and so on..

When and what motivated you to blog about food?
Cooking was my passion from childhood. I used to collect lot of recipes. I came to know about the blogging  by October of 2009 . I thought why can’t I have a digitalized version of my recipe collection  and my blog baby was born.

There are tons of blogs/pages on food these days what according to you is the speciality of your blog and the food that you cook?
Yes , there are tons of blog , each will be unique. I usually blog about the day- to - day recipes which we cook in our home. I mostly post a recipe which requires the ingredients which are easily available. I also blog about traditional , Indian , International and eggless baking recipes.

Every newbie blogger faces tons of challenges when it comes to blogging,tell me about one of the challenges you faced and how did you overcome it? Please specify with facts and details.
The biggest problem for me is to gain more visitors . I didn’t realize this problem for a long time. To bring more visitors to my blog I participated in events and challenges.

What is your best recipe and your favourite recipes you have blogged till now?
I think my best recipe was my Red Velvet Cake.My favorite recipes I had posted still are Sandhavai,Pain Ulundhi Vadai and Kongu Special,Cold Pasta Salad,Dates Roll and Jangiri.

Few tips about food photography?
I was not an expert in the photography. I will be sharing few tips ……..
Always take photographs in natural light .
Use the props contrast to the food.

What is your budget for the props,do you have any or else do you manage with your household stuffs?
I mostly use the household utensils as props. I bought few which are below 100 rupees not more than that.

How do you plan your blogposts? Do you post rarely,regularly or once a week?
I post regularly for the past year. I want to post daily if time permits.

Do you have any other passions apart from food blogging or blogs you own?
I love to do hand embroidering and other handworks . I have a blog for that but I didn’t post regularly. The blog name is Saranyas Handworks.

 Being from kongu region , I want to post recipes from our kongu region. Hope some know about the region and their cuisine. For those who don’t know about the cuisine , I am giving a short introduction.

 Kongunadu cuisine is the cuisine of the kongu region of the Tamil nadu. Kongu region covers salem , nammakal , erode , Coimbatore , Tiruppur, pollachi and 30 more places of Tamilnadu.

In olden days , most of the people of the region are farmers . Nowadays , they are into starting many industries , textile mills , poultry , automobile industries , educational institutiona and so on.

 Regarding the cuisine of the region , it is different from other regions and uses their farming products usually.

 The kongu nadu cuisine is a collection of exotic recipes of the people . there are so many traditional recipes we are still following. There are many legumes and pulses are used in our daily cooking. The few recipes which I name can be arisiumparuppu sadham , opputu ( poli ) , sandhavai ( Idhiyappam ) , chola paniyaram and so on.

I am going to share three of our kongu recipes today………
Kachayam / sweet Fritters
Pachai payarru sadham / Green lentil rice
Ragi vadai / pakoda

We will start with a sweet recipe……….

 Today I am sharing the recipe of the favorite sweet / snack . I won’t  count how many I had eaten . everyone will like this simple sweet delicious snack.

Kachayam/Sweet Fritters:
 Kachayam as we call is sweet fritters made using maida , sugar , banana and cardamom. It was a usual sweet dish made immediately when the guest arrives. As this kachayam can be made easily, in our home we makes this often when we are having more  fully ripen bananas.

 This is a traditional recipe of the kongunadu cuisine. Many of the people of this region makes this delicious sweet fritters.

Ingredients:
Maida / All purpose flour – 2 cup
Sugar – 1 cup
Banana – 2
Baking soda – ¼ tsp ( optional )
Cardamom powder – ½ tsp
Water
Salt – a pinch
Oil for frying

Mix the flour , salt , sugar , cardamom powder and baking soda together.

Mash the banana well and add to the flour.

Add in half cup of water and make into smooth batter.

Heat oil in a kadai , pour spoonful of batter into the hot oil and deep fry till golden brown on both sides.

Serve hot crispy kachayams.

Kachayam are ready to serve.

It  tastes better next day but will be chewy  .

Passipayarru Sadhdam/Green Lentils Rice:

  Passipayarru sadham as we call is the rice cooked with freshly grounded masala and whole green gram lentil . This rice is unique to kongu region . Some people call this as Arisumparuppu , but we won’t call so . For us Arisumparuppu is the lentil rice – rice cooked with tuvar dhal  ( Red gram dhal ). Well , this is also dhal cooked with rice.

 This tastes different from the arisumparuppu , as the freshly grounded masala is added to this rice , which gives a unique flavor to it.

This was a easy to make one pot meal which can be taken in lunchbox too.

Ingredients:
Rice – 2 cup
Green gram dhal – 1 cup
Sesame oil – 1 tbs
Curry leaves – 1 sprig
Shallots – 10
Mustard seeds – ¼ tsp
Red chilli – 2
Asafoetida / Hing – a pinch
Turmeric powder – ½ tsp
Salt as required

To grind:
Cumin – 1 tsp
Pepper corns – 10
Ginger –  2 ” piece
Khuskhus / Poppy seeds – ½ tsp
Shallots – 4
Curry leaves - few
Garlic – 10 cloves
Red chilli – 4
Cinnamon – I small stick
Cloves – 2
Aniseeds / Fennel – 1 tsp

I used whole moong dhal to make this rice , split green gram can be used but make sure it has its skin intact.

Wash and soak the rice and dhal together for 20 minutes.

Grind the list of to grind ingredients to a fine paste.

Chop the shallots into small pieces.

Heat oil in a pressure cooker , add the hing and mustard seeds , let it crackle.

Add in the chopped shallots , split red chillies and sauté till onion becomes transparent.

Now , Add the grounded paste and fry it for two minutes.

Add the curry leaves , turmeric powder  and soaked rice and dhal , stir well.

Add about 4 ½ cup of water and required salt, mix well.

Cover the lid and cook for two whistles.

Let the pressure subsides. Open the lid and stir gently.

Pasipayarru sadham is ready to serve.

Serve  along with ghee / sesame oil  or curd.

Ragi Pakoda/Finger Millet Fritters:

  Ragi pakoda is one of the common snack of the kongu region. The speciality of this pakoda is we add murungaikeerai / drumstick leaves to this pakoda in our region.i like this snack a lot , It was healthy as both ragi and drumstick leaves are rich in Iron.

Ingredients:
Ragi flour – 2 cup
Onion – 1
Green chilli – 4
Drumstick leaves – a handful
Salt as required
Curry leaves
Water
Oil for frying

Chop the onion and green chillies to fine pieces.

In a bowl , add the flour , onion , green chillies , curry leaves , drumstick leaves , salt and mix well.

Sprinkle little water and mix well to make a smooth tight batter.

Heat oil in a kadai , add the small pieces of the dough and deep fry till crisp.

As the color of the ragi is brown , we can’t able to check from its color.  Cook in medium flame for 10 minutes is enough.

Ragi pakodas are ready to serve.

Tastes best when warm.

 Hope everyone like my simple easy to make kongu recipes...

Thank you priya akka for giving me opportunity to write on your space.

0 Sugary Drinks and Blood Pressure

The new study involved 810 adults aged 25 to 79 with prehypertension or early stage 1 hypertension who were taking part in an 18-month study designed to prevent or reduce high blood pressure with weight loss, exercise, and diet.

Prehypertension is defined as a systolic blood pressure reading between 120 and 139 or a diastolic blood pressure of 80 to 89. Stage 1 hypertension is defined as a systolic blood pressure between 140 and 159 or a diastolic blood pressure between 90 and 99. Systolic blood pressure is the upper number in a blood pressure measurement and ers to the pressure when the heart beats. Diastolic blood pressure, the lower number, is the pressure between beats. A blood pressure reading of less than 120/80 is considered ideal.

Most people in the study drank an average of 10.5 fluid ounces of sugar or high fructose corn syrup-sweetened beverages a day including non-diet soft drinks, fruit drinks, lemonade, and fruit punch when the study began.

Halving their soda intake resulted in a 1.8 point reduction in systolic blood pressure and a 1.1 point drop in diastolic pressure.

The public health benefit is “substantial,” she says. A 3-point reduction in systolic blood pressure should reduce risk of death after stroke by 8% and heart disease mortality by 5%, according to information cited in the new report.

Americans drink about 2.3 servings or 28 ounces of sugar-sweetened beverages each day, and one in three adults in the U.S. has high blood pressure, according to the American Heart Association.

“Soda consumption is so popular and high blood pressure is a very significant health problem, and if you reduce sugary drinks, you will reduce your blood pressure in the short term and reduce your risk of heart attack and stroke over the long term, Sodium, Uric Acid Affect Blood Pressure

Although weight loss accounted for some of these blood pressure-lowering effects, cutting back on sweetened drinks also had an independent effect on blood pressure levels.

Sodium, Uric Acid Affect Blood Pressure continued...

Exactly what accounts for this independent effect is not known, but several theories exist. For example, these beverages are often loaded with sodium, which can increase blood pressure, and the sugar in the drinks may increase levels of hormones known as catecholamines, which can cause blood pressure to rise.

George Bakris, MD, a professor of medicine and director of the Hypertension Center at the University of Chicago Pritzker School of Medicine, says that uric acid also plays a role.

“High fructose corn syrup increases uric acid levels, which has been shown to increase high blood pressure,” says Bakris, who is also the president of the American Society of Hypertension.


“Read labels because high fructose corn syrup has to be listed on the label,” he says. “If you even reduce what you are taking in by 50% over time, you will see a benefit,” he says.

It’s not just soft drinks either. “It’s in ketchup and a lot of condiments and sauces that people eat and don’t appreciate,” he says.
More Fuel for the ‘Soda Tax’

“There is a mile-long list of studies that show the negative impact of consumption of sugar-sweetened beverages, and this study is more proof that something needs to be done to change the disease burden caused by these drinks," says Kelly Brownell, PhD, director of the Rudd Center for Food Policy and Obesity at Yale University in New Haven, Conn. He advocates a tax on these beverages.

As it stands, up to 20 cities and states are considering imposing such a levy on soda. “None of the taxes have passed yet, but it is just a matter of time,” he says.
Beverage Group Responds

“This study does not show that there is anything unique about drinking sugar-sweetened beverages that leads to increased blood pressure, or that there is something unique about reducing their consumption that leads to reduced blood pressure,” says Maureen Storey, PhD, senior vice president of the American Beverage Association in Washington, D.C.

“We know that losing weight by decreasing total calories consumed from all foods and beverages and increasing total calories burned through physical activity has the greatest effect on blood pressure, not the specific foods or beverages that are decreased,” she says in a written response.

“It’s important to recognize that this particular study is a secondary analysis of another study designed to look at the impact of weight loss -- not reducing or eliminating specific foods or beverages -- on blood pressure,” she says. “This study only further supports that weight loss is a critical factor to lowering blood pressure. And the key to losing weight involves either decreasing total calories consumed or increasing total calories burned or a combination of the two."

0 Acupuncture potent eliminate stress

Acupuncture potent eliminate stress - Your body is designed to react to stress. But if you are constantly alert, your health could be at risk. Long-term stress on the body can put you at risk, among others:

- Heart disease

- Sleep problems

- Digestive Problems

- Depression

- Obesity

- Decrease memory

And new research suggests you can really relieve the stress in the mind through acupuncture. Acupuncture can be a great way to relieve stress naturally. Each person responds to medication treatment in different ways, so the number of sessions required may vary.

As reported by Fox News, experts recommend doing acupuncture minimum of one session per week for five to eight weeks. But often the patient began to feel an immediate reduction in stress after only one session.

You should always consult your physician before making any lifestyle changes, and make sure you find a licensed acupuncture practitioner for treatment.

0 These characteristics of children with mental disorders

These characteristics of children with mental disorders - As a parent, you will immediately know if the physical state of the child was unwell. But what if the childs mental condition is not healthy? Signs of mental illness in children and adults is different. Theore you must be keen to see it for the health of your baby. The following symptoms of mental disorders in children reported by FoxNews:

• Hyperactivity: difficulty concentrating, can not be silent and unruly
• Changes in the school: poor grades, stomach pains and headaches, make excuses to not go to school, social, and behavioral changes
• Loss of interest in extra-curricular activities on a regular basis
• Changes in sleep: too much or not enough
• Eating and exercise: eating too much or not enough, too much exercise, taking laxatives.
• Increased mood swings, irritability, and often lethargic
• Often hysterical, crying and screaming with no obvious cause
• Feelings of worthlessness, helplessness, hopelessness, and sadness
• Often feel anxious and fearful
• Destroying property, like hurting animals,
• Talk about death, do not want to live, and suicidal thoughts.

If your baby experience the above, do not immediately scolded. Approach him and immediately consult a psychologist.

0 Heres How consuming Less But Not seem Hungry

There is one functional way to misplace heaviness rapidly, which is a little less consuming less and physical activity. The problem is, numerous people who can not stand having to hold back hunger reducing serving of food portions.

But not to concern, some way to make you eat lesser portions without initating hunger, asdescribed Boldsky:

1. Drinking water
Drink 2 crystal of water 10 minutes before repasts, or each time you seem hungry. The water will load up your stomach and can knack your hunger.

2. siesta
Hunger often arises due to fatigue and lack of rest. You can control it with short nap for 5 or 10 minutes on the margins of time off work.

3. Eat new vegetables
consume new nourishment. Fresh vegetables contain more water, which means it can make you more satisfied, but with low calories.

4. Do not overlook morning meal
morning meal is the most significant meal of the day. not ever skip morning meal if you want to lose weight. By getting sufficient nutrients in the forenoon, you can decrease the yearn to snackall through the day.

5. Eat slowly
When you consume gradually, the mind will drive pointers that make you seem fuller, thereby reducing the dimensions of the serving of food. understanding when to halt consuming to help you lose heaviness and prevent unwarranted heaviness gain.

6. elaborate consume fiber
If you desire to misplace weight, which must be finished is to decrease carbohydrates and fat without feeling hungry. The answer, multiply fiber-containing nourishment so that the stomach feel full without getting too numerous calories.

0 DIET FOR BEFORE OR AFTER EXERCISE

Exercise for energy with endurance

Foods provide the gas to the body’s engine, and fluids provide the water to your body’s radiator. Without these crucial fuels and fluids, your body will have a hard time performing at its best.

Fuelling exercise requires quality carbohydrates, lean protein, heart-healthy fats, and fluids. Your muscles rely on carbohydrate foods like breads, cereals, pasta, rice, fruits, and vegetables for a quick energy source. Protein is needed to build and maintain muscles and for healthy blood cells. Blood cells deliver nutrients and oxygen to working muscles.

Importance of Drinking Liquid while exercise.
The best way to stay hydrated is to drink plenty of fluids with meals and drink about two cups (16 ounces) of water two hours before exercise. Monitor your hydration status through two simple measures:
Check the colour of 

1.your urine. When youre hydrated, your urine will be a light straw colour.
2.Weigh yourself before and after exercise and replace lost weight with 2 cups of fluids for each pound lost.

Not only does being well hydrated improve your performance, it can save your life. Water acts as your body’s cooling system; without sufficient water during exercise your body temperature can reach dangerously high levels.

Sport drink and plain water is the best hydrated liquid.

Recreational athletes can drink water for hydration. But if youre exercising for more than 60 minutes in hot, humid conditions, sports drinks provide not only fluid, but carbohydrates and sodium. Sports drinks are also a good choice if you play team sports like soccer or football, especially when the temperature and humidity are high.  If you are a heavy sweater, a sports drink might be perable to water.

With so many sports drinks, bars, and more to choose from, how do you make the best choices?

A good sports drink contains 14-15 grams of carbohydrate in 8 ounces. It should also contain about 110 milligrams of sodium and 30 milligrams of potassium in the same volume. But if you are exercising to lose weight, stick to water or a "lighter" version of sports drinks with fewer carbs and calories.

Look for energy bars that contain about 5 grams of protein, with some carbohydrate (perably with more naturally occurring sugars) and very little fat. Many energy bars are just glorified, expensive candy bars, so remember that "energy" means calories and watch out for high-calorie bars. They are helpful for athletes on the go, so if you cant eat before a long tennis match, an energy bar can help.

Choose protein powders made from whey protein or milk proteins (milk protein contains two types of proteins, both whey and casein). Use them within 30 minutes after exercising to provide needed amino acids to muscles. For weight gain, use a protein drink as an evening snack.

Can eating a high-protein diet help bulk up muscles?

The only way to bulk up muscles is to hit the gym and perform progressive resistance exercises. Protein can help provide the raw material to build muscle, but the protein has to be pulled into muscles through exercise. Aim to eat a small amount of protein (10-20 grams, or about 2-3 ounces of lean meat, 2 cups of low-fat milk, or a scoop of most protein powders) after each bout of weight training to give your muscles the needed building blocks.

Why do you need to eat protein or drink protein shakes after exercising?

Muscles need protein for recovery and growth, and the best time to deliver protein appears to be right after exercise. Providing high-quality protein after exercise gives your muscles the fuel and the building blocks needed for both repair and for growth.


Protein shakes and powders carry a certain allure, but your muscles don’t care if the protein comes from a hard-boiled egg, glass of chocolate milk or whey protein shake.  Whatever you choose, more isn’t better -- only 10 to 20 grams of protein is needed to provide amino acids (the building blocks of protein) to muscles.


Is carbo loading a useful strategy for long-distance athletes?

Carbo loading, or stocking up on carbohydrates before a sporting event, has gone out of favor with most athletes.  Eating adequate carbohydrates during training provides muscles with all the glycogen (the storage form of carbohydrate) that they need.

Athletes who exercise for longer than two hours usually consume some form of carbohydrate during exercise (sports drinks, carbohydrate gels, or energy bars) to provide additional fuel. Carbohydrate loading (also called "muscle glycogen supercompensation") should only be considered for those performing very hard, continuous exercise that lasts for 90 minutes or more, and should be done under the supervision of a sports dietitian.

What are good, healthy snacks for kids during sport activities or practice?

When it is your turn to bring the snacks, keep it simple and healthy. Let’s face it; young kids don’t burn a lot of calories in a recreational weekly soccer game, so provide healthy snacks in small quantities. Orange or apple slices; peanut butter sandwiches cut into quarters; string cheese and whole-grain crackers; and trail mix made with whole-grain cereal, nuts, and dried fruit; along with fruit juice, are good choices.

Can you lose weight without having to exercise?

Yes, you can, but the best strategy is a combination of cutting calories and exercising.  Exercise has other benefits that can help with weight loss. It improves mood and self-esteem, as well as reduces risk for heart disease, high blood pressure, and diabetes.

Exercise burns fewer calories than you might think. Walking 1 mile burns about 100 calories, and 1 pound of body fat is a storage depot for 3,500 calories. You’d have to walk 35 miles to lose 1 pound of fat. 

What changes should you make to your diet if your goal is to lose fat?


If your goal is to lose weight and target fat, you need to follow the same kind of healthy diet as above, but be sure you get enough calories to fuel your physical activity. Cut back on ined, sugar-rich foods and beverages and high-fat and fried foods, and scale back your portions to gradually lose body fat.  A combination of exercise and a calorie-controlled diet will be the most effective way to promote fat loss.

0 10 top lunchbox ideas

1. The three bowl approach: fill one bowl with fruit, one with treats and one with dairy (such as tubs of yoghurt or cheese sticks). Let the kids make their own lunches by selecting one item from each bowl. Just add a sandwich, a bottle of water and lunch is ready.
2. Slice, wrap and fill: Make the most of the different varieties of bread including multigrain, rolls and buns. Try bagels, wraps, pita bread and hot cross buns or, for a treat, scones or pikelets.
3. The surprise factor: Okay, so your kid will not budge from the Vegemite sandwich. Introduce the unexpected by cutting their Vegemite sandwich with a cookie cutter. It may well be their first step in understanding that variety is the spice of life.
4. The leftover lunch: Cook a little extra dinner the night before and save for lunch the next day. Roast chicken, pasta salad, quiche, homemade pizza slices and sausages are just a few examples that are delicious cold for lunch.
5. The lunchbox: If you use a lunchbox that keeps food chilled, you can send tubs of yoghurt, small containers of dip or cottage cheese mixed with pineapple pieces to school without fear of salmonella poisoning.
6. Perfect packaging: hard boiled eggs, small tins of baked beans or tuna and the ziplock bag are a sandwichs best friend - no spills; no soggy sandwich.
7. Filling fillings: banana and honey; mashed egg and mayonnaise; ham, cheese and tomato; cream cheese, tuna, cucumber and carrot.
8. The love note: add a little message from you to brighten their day, and their lunch if theyre not going to be happy with what you snuck in!
9. No sneaking things in: Kids will be more likely to eat their lunch if they have had a hand in preparing it. See idea 1.
10. Find something new: ask other mums what they offer their kids for lunch at the Kidspot Message Board.

Popular lunchbox ideas and recipes

• Pikelets
• Browse all muffin recipes
• Muesli biscuits
• Homemade muesli bars
• Banana bread
• Monster Pitas
• Pizza Pinwheels
• Rock cakes
• Skyscraper sandwiches
• Weetbix slice
• Search all lunchbox recipes

Find advice and information on preparing school lunches

• Find healthy lunchbox tips
• Do you know what should be in a school lunch everyday?
• Tips for packed lunches
• Healthy snack ideas for kids 

_http://www.kidspot.co.nz/article+373+35+10-top-lunchbox-ideas.htm

0 What is Asthma

Asthma is an allergic condition when the bodys abnormal reaction to a substance such as mold, pollen, animal dander, chemicals, fumes, perfumes, certain foods or drugs. Germs in the nose and throat may also, cause asthma attacks.

When asthma from childhood, usually caused by food, but when attacked in late childhood or early adolescence and adults, asthma is usually caused by pollen, dust, chemicals. And if more than 45 years, asthma is often caused by infection. Sometimes, patients with heart attacks get asthma attacks are similar, but not the actual asthma.

Attacks more often if a patient feels tired or got great emotional stress, even iklimpun changes may also trigger attacks. During intense pressure, some air pipes clogged by thick mucus. This can lead to difficulty breathing and loud voice. As a result, air bubbles spread wide and a few broken walls. In the great attack, bleeding can also occur in the air bubbles in the lungs.

Asthma may develop gradually during attacks of inflammation of the throat or start suddenly when someone gets stimulus substances. First, one has a strong feeling in the chest. This sense subside within 1-2 hours or continuously for hours or days. Finally, the attack suddenly produce thick mucus and open airways.

To keep the remained well, patients with asthma should stay calm and do not reveal too much sense as it makes them more difficult to breathe. Inhalation aerosol is very useful during an asthma attack, including they must avoid colds / flu and cold.

In another view, Normalization PENNASIA stated that asthma occurs because the lungs can not function and maximal developed for wrapping enlargement of the lungs (pleura), so that the outward expansion was blocked by the chest and back and just wrapping the lungs are pressed into the head the lungs, eventually lung development can not be charging the maximum and reduced oxygen.

Enlargement or swelling of the lungs wrapping from spasticity ribs, exactly in the major or minor chest and causing the supply of fluid in the lungs wrapping blocked. Because of this lack of fluids, touch and wrapping lungs lungs in each breath causing bruising and swelling.

Another cause is the decreased elasticity in the diaphragm that limits the chest and abdomen and the main muscles in the respiratory process. Theore, hardening in this section is really disturbing expansion to the abdomen. Sometimes, people with asthma also have a complaint on his stomach as heartburn harden and feel pain when being pressed.

For chronic sufferers, asthma can cause lematian because of spasms in the neck. Breath that often causes neck spasms, even when the asthma attack, strangling the neck into spasm and respiratory tract and breathing stop include the supply of oxygen to the brain and throughout the body also stopped. Death came after it was due to the condition.

Of some cases, asthma can not be determined in a single location, such as in the chest, but also in the shoulder or in the abdomen. Abnormalities between one location to another has a timbale-forth relationship. For example, asthma can start from abnormalities in the chest at first and then lead to relapse with abnormalities in the stomach.

The people with asthma will experience more miserable if they are on your back because of chest parallel to the abdominal organs and lungs pressing down. Hinge ribs on the back too depressed and difficult to grow, so wrapping that surrounds the lungs will be more pressure and cause great pain. For good sleep, his position sitting on a chair and head resting on the pillow that is on the table. In addition, the bowed head is still useful because it helps the lungs to expand into the stomach when the trachea stretched down and make room for the lungs to expand when focused abdominal organs down.

For the prevention of asthma, one should avoid sneezing-coughing ataubatuk in the long term, jobs are tough, haste conditions, inadequate food, cold drinks, dirty air, cold air continuously and so on.