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Be Healthy Not Thin

Discussion in 'Indian Diet & Nutrition' started by sonu_627, Jan 19, 2006.

  1. sonu_627

    sonu_627 Silver IL'ite

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    Anti-Stress Diet
    [FONT=&amp]
    [/FONT]When we are stressed, the brain sends messages to the two adrenal glands which lie on the top of the kidneys. This causes blood to pump out adrenalin instantaneously. The physical affects are that your heart starts pounding, blood vessels constrict, breathing increases, blood pressure rises, pupils enlarge and blood sugar rises. We feel like crying or losing our temper.

    Another thing that happens in a stress situation is a hormonal alert that our body needs more fuel or energy. This leads to an increased intake of carbohydrate rich diet. This has high fat content and can be a major blow to our diet plans.

    The backbone of a healthy life is proper diet. If you're feeling particularly stressed, check your diet.


    • Cut down on salts and other sodium sources as it causes high blood pressure.
    • Drink plenty of water. Atleast eight full glasses of fluids.
    • Cut down on sweets and caffeine.
    • Eat foods rich in potassium like oranges and bananas.
    • During stress you tend to lose calcium. Consume atleast two glasses of skimmed milk.
    • Consume adequate amounts of whole grains, fresh fruits and vegetables. These are the best sources for immune-boosting vitamins and minerals.
    • Several herbal teas and supplements also help you fight stress provided they are taken in moderate amounts.
    • Get the minimum daily adult requirements of Vitamins A, B, B12, C, E and Folate, Iron, and Zinc.
    A few eating tips:


    • Relax before a meal.
    • Take a 15 to 20 minutes walk.
    • Always eat on a dining table in an upright position. This helps in digestion of food.
    • Have five small meals instead of three large meals
    Admin Note: Few other discussions and articles on the importance of being healthy and fit



    Does Being Thin Being Healthy?
    http://www.indusladies.com/forums/indian-diet-and-nutrition/1317-be-healthy-not-thin.html
    Help your Teen Develop a Healthy Body Image

     
    Last edited by a moderator: Jan 21, 2013
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  2. sonu_627

    sonu_627 Silver IL'ite

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    Dieting tips and hints

    Dieting tips and hints
    A few simple dieting tips can help you on your journey to healthier eating habits:


    • Be sure to read the labels on commercial products. Get in the habit of checking nutritional values.
    • Beware of "low-fat" labels. They may be lower in fat than the normal product, but still high in fat content and calories. Sugar and other additives are often added to make up for taste.
    • Substitutions: Use pureed fruit, applesauce, or nonfat yogurt in place of butter or margarine for baking. Use wine, bouillon or tomato juice instead of oil for sautéing. Use flavored mustards, fruits and salsas instead of creamy sauces.
    • Stay away from alcoholic drinks which can dehydrate your body and deplete it of potassium. Switch to fruit juices, calorie-free seltzers and diet sodas instead.
    • Keep low-calorie snacks on hand for those times when the munchies strike.
    • Avoid diet milkshakes and the like and stick to healthy recipes you can control yourself.
    • Don't keep tempting foods in your pantry. If you don't have them on hand, it's easier to resist temptation.
    • If you reach a plateau in your weight loss, try increasing your exercise a bit to get over that hump.
     
  3. sonu_627

    sonu_627 Silver IL'ite

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    Thin-Versus-Healthy

    Yes, thin seems to be in. Everywhere you look, you see pretty young things walking around in skimpy clothing, arms and legs that look like they will snap in a strong wind.

    But does being thin necessarily mean being healthy too? More than ever, people today are striving for the perfect ‘10’— for males it is the muscle-bound physique; for females it is a sylph-like figure. A ‘Perfect 10’ may well be perfect — physically — but at what cost?

    A balanced diet and physical exercise are the foundation of good health and a good physique.
    ON THE DIET WHEEL
    In order to become slim, people will do just about anything to lose weight. They go on unsupervised diets, or follow any fad-diet that they come across, and adopt any diet tips they read about. And yes, they might appear to work initially, but their side-effects could be longer lasting.

    The signs of being thin to the point of being unhealthy, are:
    • Thinning and dull hair
    • Dark circles under the eyes
    • Pale looking skin
    • Fatigue and low energy levels
    • Catching a cold and cough very frequently
    • Frequent indigestion or digestive problems
    • Dull eyes
    • Low immunity


    THE DIET DANGERS
    Some of the most popular methods of losing weight will cause nutritional deficiencies and the earlier mentioned symptoms, if followed for more than three to four months. In some cases, the symptoms may manifest themselves even earlier. These methods are:
    • Cutting down on all main meals and opting for only fruits for a meal
    • Going without breakfast and eating only fruits till noon
    • Going off milk and milk products
    • Fasting in order to lose weight
    • Going on a very high protein diet or only a soya diet
    • Exercising heavily, but not eating or drinking enough to replace
    lost nutrients


    A NUTRITIOUS DIET ASSISTS WEIGHT LOSS
    This is nothing but a simple balance between the various nutrients like carbohydrates, proteins, fats, vitamins, minerals, fibre and water. So when a person needs to lose weight, the most important nutrient to be considered is protein. It is involved in almost all the major functions of our body. Deficiency or lack of it can cause:
    • Anaemia
    • Hair loss
    • Hormonal imbalance
    • Pre-mature ageing
    • Water retention
    • Growth retardation for kids and teenagers
    • Low immunity and energy levels
    • A drop in intelligence functions.


    PRO PROTEIN
    Protein is such an important and strategic nutrient that too much or too little can be harmful. So whenever a diet chart is prepared for weight loss, the focus is on protein sufficiency. Protein foods are mainly pulses such as chana dal, moong dal, kidney beans (rajmah), soyabeans, urad dal, lentils, nuts and dairy products for vegetarians, and a small amount of cereals too. For non-vegetarians, there are more sources of protein such as eggs, meat, chicken and fish. Fruits and vegetables are very poor sources of protein.

    It is very important for vegetarians to consume milk or milk products such as curd or paneer, because it not only provides a good dose of protein but also of calcium, which is essential for bone health. For vegetarians, milk and milk products are the only source of Vitamin B 12, which is a very important vitamin. The absence of this vitamin can lead to neurological disturbances, loss of balance, muscle weakness, poor vision, mood disturbances and megaloblastic anaemia. All non-vegetarian sources are mostly rich in good quality protein and vitamin B12.

    Check out a guide-line, well-balanced, 1,500 to 1,700 K.Cal diet chart, that is normally given to adult females ranging between 155 cm to 160 cm in height.

    But it should be understood here that there are other contributing factors in determining the Ideal Calorie Consumption like body frame, activity level, etc. This is just an average estimated figure taken. The illustrative diet chart definitely does not apply to pregnant and lactating women, as their nutrition requirements are much more. As a normal rule in the field of nutrition, most of the diets are designed in such a way that breakfast is always heavier than snacks, and lunch is heavier than dinner. This chart gives you a complete set of major minerals, ie calcium, iron, magnesium, selenium and vital vitamins ie A, C, E, B12, and other B-complex vitamins, and definitely enough protein.

    SWEAT IT OUT!
    Regardless of your diet, any kind of exercise — like a brisk walk, cycling, steps and aerobics or cardio-vascular-fitness programme in gyms, not only helps you lose calories, but has hidden benefits too, which you will discover only if you persist for a certain length of time:
    • It increases your BMR (Basic Metabolic Rate)
    • It works as an anti-depressant
    • It increases the blood flow and gives your system more oxygen
    • It increases calcium deposition on your bones
    • It builds muscles and increases your energy levels.

    Just remember, being thin is not worth risking your life and health for!
     
  4. sonu_627

    sonu_627 Silver IL'ite

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    Nutty over NUTS

    Nutty over NUTS

    Right from the ape-man of prehistory, Greeks, Romans, Middle East, Europe, even the rainforests of South America, Hunan, the Mughuls nuts have played a vital role in their food whether it was eaten fresh, cooked or baked or roasted. For the queens and beauty conscious women nuts have been used for treating skin and hair. And of course followed by cosmetics companies who used nuts especially almonds and walnuts in many of their creams and soaps and oils.

    Health
    Nuts contribute a lot to a healthy balanced diet but the best are those which are devoid of salts and those which could be eaten just plain or soaked. It is one of nature’s most abundant store-houses of energy and nutrients. The total fat content in nuts exceeds even that in fatty meat. They are good sources of proteins but deficient in Vitamin B 12. Although lots of minerals are resent all nuts contain phytic acid and peanuts contain oxyalic acid making it more difficult for the body to absorb the minerals from nuts. Taking in a glass of orange or sweet lemon juices help absorption of iron. Let’s discuss about a few nuts easily available.

    Almonds:
    Almonds are rich in proteins and fat with minerals like zinc, magnesium, potassium and iron as some B vitamins. For better absorption have them with vitamin c in fresh form like oranges, lemons and others. Their best eaten soaked overnight with their peels removed. Bitter one not advised. Common used are the sweet almonds.

    Brazil Nuts:
    Brazil nuts go rancid easily hence do not purchase in bulk. They are one of the richest sources of selenium and two or three Brazil nuts can protect you against heart disease

    Chestnuts:
    These nuts are glutenfree and could be used in sweet and savoury dishes. They are lower in calories because they contain lesser fat and protein than any other nut. They contain Vitamin E, potassium and vitamin B6.

    Hazel nuts:
    These nuts contain protein, fibre and magnesium, iron, zinc and lots of vitamin E. They are low in salts and they make a nutritious snack for those with heart disease.

    Pine nuts:
    Make very good additions to salads and pastas. They have less fiber high in proteins and fats, rich in magnesium, iron and zinc lots of vitamin E and potassium.

    Cashew nuts:
    Unavoidable delicious snack if salted but danger for those with high BP and heart disease. Plain roasted cashews when soaked and added to food is a better option.

    Walnuts:
    Wet walnuts eaten immediately after picking and before the shells are dried are very tasty. Walnuts are healthy food low in saturated fats, high in polyunsaturated and mono-saturated fats. They contain protein. Some amount s of zinc and vitamin E and definitely low in sodium.

    Pistachios:
    Who can avoid a pista and that too salted, but definitely avoid the salted ones as pistachios themselves are rich in sodium. They too contain good amounts of protein, fiber, some amount of iron, zinc, lots of vitamin E and potassium.

    Coconut:
    The coconut is perhaps most available in abundance and used extensively in cooking but should be eaten in moderation as it is high in saturated fats. Its water is good for health and the milk extracted could be used for beauty purposes. In short some nut taken daily is good for health but plain roasted or soaked would be ideal. Another important thing is not to store them for long and buy them from stores whose stock go off easily so that you don’t find them going rancid and that could be harmful to health. Buying smaller quantites would be wiser.

    Beauty
    The cosmetic industry and dermatologist make have quicker means to remove wrinkles or treat pigmented skin by stripping away the outer layers of skin but you could try a milder but simpler means by do-it-yourself version. A few tested recipes to nourish your skin and hair with nuts all safe, slow but sure.

    Almond skin brightener
    The king of nuts is definitely used more for beauty purposes- But with variations-for e.g. those with dry skin could directly grind dry almonds, those with oily skin should soak almonds, peel and grind and then mix with other ingredients.) ½ cup of fresh almond paste ½ tsp of lemon juice ¼ cup of oatmeal powder Mix all and apply daily before a bath.

    Pigmentation
    Almond paste 2tsp Nutmeg powder one pinch Milk for blending Sandalwood paste 1 tsp (For those allergic to nutmeg avoid it or try a patch test)

    Face Wash for dry skin
    3 tsp of coconut milk 2 tsp of green gram flour 1 tsp of honey

    For blackheads
    Grind fine quality rice and powder it) 1 tsp of rice powder 1 tsp of almond powder 1 tsp of tomato juice Mix well and apply on blackheads regularly

    Exfoliator for mature skin
    Almonds ground (not too fine) 1 tsp 2 tsp of papaya paste (ripe) 2 tsp of papaya (raw) Blend them together and massage them twice a week

    Walnut Scrub
    2 tsp of walnut powder a little coarsely ground 2 tsp of coconut milk 1 tsp of jojoba oil This scrub is good for those with ageing skin and those with mature skin.

    A body scrub
    ¼ cup red masoor dal ¼ cup walnut powder ¼ cup almond powder ¼ cup of honey Mix all with required quantity of milk and scrub back well. Use vegetable loofah dipped in almond milk after the above pack is scrubbed for an extra shine.
     
  5. sonu_627

    sonu_627 Silver IL'ite

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    A To Z Of Good Health

    We give you an A to Z guide to living longer and living well, which has been given the thumbs up by fitness experts.

    Last week, the world’s oldest person, a Puerto Rican woman, died at the age of 114. She was no health junkie and is said to have enjoyed her life, even drinking beer!

    Aspirin: The super-pill can save you from heart attacks, strokes, diabetes and breast cancer. It prevents clots by thinning the blood.

    Broccoli: Besides containing beta-carotene, an antioxidant, it is packed with nutrients including calcium and fibre which convert into vitamin A in the body.

    Chocolate: Dark chocolate can protect against heart disease by helping blood flow.

    Daylight: Besides keeping depression at bay, it is important for healthy bones, as exposure to sunshine helps the body produce vitamin D.

    Eggs: This super-food is important for allround health as it contains 10 vitamins and minerals. Lutein important for eye health plus lecithin, which contributes to a healthy brain, vitamin A and zinc, besides being the purest form of protein.

    Fish oils: Oily fish such as herring, mackerel, fresh tuna and salmon contribute to a healthy heart, due to the Omega-3 fats they contain.

    Garlic: Garlic can boost your immune system, by increasing the number of the disease-fighting white blood cells in your system. It’s active ingredient, allicin, helps lower cholesterol

    Honey: Used down the ages as a remedy for coughs and colds, naturally produced honey is also an immune system booster.

    Iron: Too little iron in your diet can lead to anaemia, besides fatigue, irritability and lack of concentration. Get this mineral from red meat, green vegetables, bread and fortified breakfast cereals

    Juice: Fresh fruit or vegetable juices are a good source of antioxidants that fight cancer and aging. With juices, you also avoid the vitamin and mineral losses that happen during cooking.

    Kissing: The saliva exchanged is good for your teeth. It neutralises the acids in your mouth, preventing decay and releases endorphin, the feel-good hormone.

    Look (on the bright side): An optimistic outlook helps you live longer. A study in the US suggests that people who are more positive about growing old live an average 7.5 years more.

    Marriage: A good marriage can add five years to a man’s life and two years to a woman’s. The walls of the heart are also healthier in happy couples.

    Nurse: Regular visits to the nurse at your family doctor to check urine and blood pressure will help spot diabetes and high blood pressure, before they can harm you.

    Orange peel: The peels of oranges and tangerine contain very high levels of super-flavonoids — an antioxidant that can reduce cholesterol levels and help prevent heart disease.

    Pizza: A pizza slice can help prevent cancer, say scientists in Milan, thanks to the cooked tomatoes in it which contain lycopene, an antioxidant. And the olive oil can radically reduce cholesterol levels.

    Quit smoking: Giving up smoking at 35 could enable you to live 6.9 years longer. Cutting out cigarettes will increase your energy levels and reduce your risk of lung cancer, emphysema, strokes and heart attacks.

    Rest: Continue taking those naps to keep your body healthy and mind alert. Studies have linked lack of sleep to high blood pressure, coronary heart disease, diabetes and obesity.
    <!--google_ad_region_end=article-->
    Spinach: It is rich in Vitamin C and slows down the aging process, besides combating cancer, cataracts and eye problems.

    Tea: Tea is rich in flavonoids, an antioxidant that fights cancer. Scientists at the University of California have also found that black and green tea can slow the growth of prostate cancer cells.

    U-crunches (and other exercises): About 30 minutes of moderate exercise five or more days a week can keep your heart and lungs healthy and save you from piling on extra weight.

    Vegetable soup: People who eat 60g of vegetables a day live a couple of years longer than those who eat less than 20 g a day, say scientists.

    Wine (red and white): The antioxidants from a daily glass of red wine can significantly reduce the risk of heart disease and halve the risk of stomach and oesophagus cancer, as well as ovarian cancer.

    X-rated sex: Sex releases endorphin, which are natural pain killers and anxiety reliever. Men aged 45-59 are also less likely to die of heart disease if they have three orgasms a week.

    Yoghurt: It keeps the digestive system healthy by boosting the number of friendly bacteria in the gut and is a great source of calcium, essential for strong bones.

    Zinc: <!--google_ad_region_end=article--> It offers protection against infection and boosts the body’s immune system. The mineral also boosts testosterone and can improve your sex drive. Strawberries, raspberries, and meat are good sources of zinc.
     
  6. sonu_627

    sonu_627 Silver IL'ite

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    Eat To Stay Efficient

    Eat To Stay Efficient
    The quality of the food we eat decides our competence at work, say nutritionists Seemaa Tarneja and Priya Khanna
    Many busy people consider quick and convenient foods essential. Most do not suffer from lack of food; instead, the risk comes from the effects of over eating, poor food choices and lack of exercise. Too much time is spent on computers, there's high reliance on high fat, fast food and sugar filled soft drinks, and exercise is almost absent! All this have naturally paved the way for deadly diseases like heart failure and diabetes. Hence food has got itself the 'taken for granted' status.
    So, What Should You Eat? Not every meal can be well planned, but you can do certain things to make eating a healthier experience. Make these tips a part of your lunch box:
    Stock up the nutrition : Keep some healthy and tasty snacks in your desk drawers at all times. Tiny packets of biscuits, dried fruits, 'khakhra', 'murmura' or granola bars can be easily tucked into your drawer. Munch on them when light hunger pangs strike.Drink To Your Health: Staying well-hydrated helps you think more clearly, be less cranky and indulge less in mindless munching. It is also one of the best skin treatments in the world.
    Pack Lunch While You Cook Dinner: You can cook once and eat twice. Make an extra serving or two while cooking dinner and pack some for your lunch the next day, as you clear up the evening meal. So, you will have a good home cooked meal for lunch the next day!
    Add Nutrition While Commuting: Why not use your commuting time to better your health? It's easy, it's tasty and it doesn't even have to be messy! Pack a vegetable/a plain cheese/ jam/ green chutney sandwich, fruit yoghurt, any fruit or a bag of baby carrots for your journey - whether by car, bus or train.
    Pump Up With Protein Power: For long lasting brain and body power, add some protein to your diet with nuts, seeds, soya nuts, soya milk, yoghurt, milk and nutritious bars.
    Switch To A Fruit Dish: Tempted by a cookie jar or candy dish? Switch to a fresh fruit bowl.Pack Food And Beverages For The Week: Spend some time during the weekend to get organised with the food for your week ahead. Wash the fruits; bag the veggies and the beverages needed for the week. So, when you're back after a particularly tiring day at work, you don't have to settle for a burger or any other form of convenience food.
    Treat Yourself Well: When it's time to eat, give yourself a real break. Stop working, stop rushing and take a few minutes to savour whatever it is that you're eating.
    What To Eat, When... Let's say you have just 15 minutes for lunch between meetings. Or worse, you are on the move. What would you do? Ransack the snack machine at the office or gorge on a packet of potato wafers?

    Refer to the table above and figure out what you could do.
    Situation What You Shouldn't Eat What You Could
    Eat instead
    Between Meetings Muffins Cream cracker biscuit
    Cookies Light salted biscuit
    Tea/coffee Fresh fruit juices/ water/
    milk
    Hectic Schedule/ Wafers/ chips Sandwiches
    Long Hours vegetable sticks
    Cookies bread sticks
    Coffee with cream salad
    Pizza with double cheese/ lean sliced
    meats
    Pepperoni milk/
    buttermilk
    Cola drinks Coconut
    water/lemon juice

    Fruit juice/yoghurt

    On The Move/ Chips/ wafers Idlis/
    dosa
    Lunch Meeting Fried foods cereal
    bars Sev puri/ Pani puri Cheese
    Sandwich Burgers/ pizza
    Veg/chicken sandwich
    Pastas 'Sukha' bhel
    Salads loaded with dressing Frankie
    Samosas Wada pav
    With the right choices, maybe even one at a time, one can begin the journey to good health. Wherever you are, be ready for a quick healthy meal or snack.

    Stress And Food
    To combat stress, most people resort to a cup of tea or coffee, chocolates or maybe a bag of chips or even a smoke. However, at this point of time, the right choice of food plays a very important role. In a hectic lifestyle, the right food helps to cope with stress and it’s the right food choices and nutrition that eventually can help you pull through the day.
     
  7. sonu_627

    sonu_627 Silver IL'ite

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    Staying Fit

    STAYING FIT


    Exercise helps you look and feel your best. Health, vitality and long life are desirable goals for everyone, but are not achieved without effort. Because many of the habits of modern life do more to diminish health than to increase it, fitness has to be worked at. Being fit has many advantages.

    The benefits of Exercise
    Exercise improves your fitness and well-being in many ways. For example, it:
    Reduces stress and tension and aids relaxation.Increases strength and stamina Improves sleep ,Aids weight loss and control. Studies of obesity show that for most overweight people, exercise is an essential addition to any change in dietary habits.
    Improves your respiratory and cardiovascular systems and reduces the risk of heart and arterial disease.Helps to relieve depression.Tones your muscles, which improves your appearance.
    Improves your concentration, so you perform better at home and at work.
    Helps to relieve pain, such as backache and menstrual pain.
    Increases body flexibility and helps to delay signs of aging.
    Improves general health. People who exercise regularly take fewer days off sick.
    Helps you to give up smoking or helps prevent you starting again.

    Programs
    Aerobic exercise is one of the keys to improving and maintaining fitness and well-being.Running, swimming, and bicycle riding are other forms of keeping fit.Walking is a good starter for runners and if your current fitness level is low, you would not be able to start on the running program without completing a walking program first.

    Exercise at a time of the day that is most convenient, but preferably not until two or three hours after a meal.
    Never exercise if you feel ill or have a cold or fever. Do not start training again until you are free of symptoms, and keep your distance down to half your normal level for a week.
    For every day's exercise you miss, backtrack at least two days in a program.
    If you wish to exercise more than 5 times a week, be sure to make your extra sessions slow. Although you should feel physically stretched by the programs, you should not exercise to the point of pain or exhaustion.
    Keep a check on your pulse and do not exceed the safe maximum. If you feel dizzy or in pain stop at once.

    Do's and Don'ts
    Before you start any program you should have the necessary medical check ups, take note of your resting pulse rate and warm up.
    If you are not used to exercise, be sure to start with the appropriate beginner's program.
    If you are a beginner, do not start off too fast. You cannot get fit in a week, but you can get a long way towards it in a month. Work at your own pace.
     
  8. sonu_627

    sonu_627 Silver IL'ite

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    Fitness-Treatments

    Fitness-Treatments

    In our pursuit of fitness and well being of body and mind, many of us are turning to forms of treatment that fall outside conventional medical practice. Even medical profession is beginning to accept many of these techniques as valuable alternatives or additions to more usual forms of treatment. It is also becoming widely recognised that many physical ills do not have purely physical causes, and treatments that help people attain inner contentment and serenity relieve many troublesome and stress related symptoms such as migraine headaches and backache. Many treatments, however demand the help of expert teachers, at least in the initial stages. These include meditation and the Alexander Technique. Others , such as Osteopathy, Chiropractic, Acupuncture and Rolfing can be administered only by trained personnel. Yet even these treatments can bring about an improved attitude that persists after the treatment itself is over. Experience in biofeedback can help you to learn to control your own automatic responses and be less adversely affected by stress. Changing attitudes and behaviour are keys to improved health and happiness. By reassessing your thoughts and adopting a holistic. or "whole person," approach to your problems, you should find that you are well on the way to finding solutions.


    Heat Therapy

    Warmth and water are two of the greatest sources of comfort to the human body. For many people the essence of relaxation is to lie on a beach, breathing the ozone-rich sea air, allowing tiredness and tension to dissolve between warm sand and a beneficial sun and intermittently enjoying the most perfect exercise-a swim in salt water. This neat package of heat, light and hydrotherapy makes you feel good.


    THERAPIES WITH DRY HEAT

    Dry heat therapies act on the skin and circulation and can bring relief from symptoms of musculo-skeletal problems, such as arthritis, rheumatism, respiratory problems and sciatica. Therapies designed to induce sweating are useful in ridding the body of accumulated toxins. Sweat acts as a vehicle for the removal of lactic acid, the toxin that causes muscle pain during heavy exertion.
    Infrared Radiant heat Wax baths Traditional Turkish bath Sauna bath are some of the therapies with dry heat.


    PRESSURE-MOVEMENT TREATMENTS

    Underwater massage is the most effective and widely used of the pressure-movement treatments. The water is circulated out of the bath , returning as a powerful jet, which can be directed to any part of the body. Since the body is nearly weightless in water and the muscles are relaxed, a more intense massage is possible and it is important to lie down and rest for about 15 minutes afterward.
    Whirlpool baths Aerated water Jets and Sprays other forms of pressure-movement treatments.


    MASSAGE

    Massage can be a natural tranquilizer. There are several types of massage, but the most popular are Oriental massage and Swedish massage. You can easily teach yourself a series of strokes that will help ease an aching neck, back or head or simply release tension at the end of an active day. Professional masseurs and masseuses offer the benefit of both skill and experience. All massage is orchestrated in a series of basic strokes. Effleurage, traditionally used to begin or end a session, is a soothing, warm stroke. Petrissage is useful for locating problem areas. Kneading is deep massage movement applied between other strokes. Friction is the strongest stroke used in relaxation massage and is the crescendo, after which the massage is gradually wound down.
    Massage is one of the most pleasurable agents of well-being. It improves circulation, relieves pain and fatigue, enhances body awareness and promotes relaxation, but it cannot reduce weight or reverse the aging process, nor can it improve muscle tone. The back is the mysterious side of everybody. The prevalence of back pain has led to a variety of manipulative therapies with wide applications. Osteopathy and chiropractic are distinct but drug-free treatments that concentrate primarily on dealing with disorders of the spine.

    The Alexander Technique or Principle, aims to correct habitual bad posture, which could be affecting your mental and physical efficiency. The greatest challenge raised by the Alexander Technique is to unlearn old habits.
    The Rolf Method of Structural Integration is a form of Physical re-education aims at returning the body to its optimum balance. The purpose of Rolfing is to alleviate chronic tension, lengthen the body and balance it in gravity, so that you use minimum energy in standing up and the muscles and joints work as they are designed to do.

    Acupuncture is a traditional Chinese therapy used to maintain optimum health and to diagnose and treat a wide range of disorders.
    Moxibustion is a form of acupuncture that uses heat. A cone of dried herbs, or moxa is placed round the head of each needle and ignited. When you feel the heat, the acupuncturist quickly removes the cone.

    Reflexology

    Reflexology, also called zone therapy, works on the principle that the entire body is mapped in the feet and the deep massage of the appropriate areas brings relief to corresponding organs and systems.
    Shiatsu is a Japanese version of therapeutic massage, commonly known as "acupressure".

    Herbalism is the internal and external use of plant-based remedies to treat virtually any human ailment. Herbalists claim that their remedies also keep the body's systems healthy and help to maintain its natural resistance to disease. Herbalism makes use not only of aromatic culinary herbs but also ferns, trees, lichens, seaweed and other plants.

    Aromatherapy is similar to herbalism in that it uses plant substances. It uses highly concentrated, volatile and expensive aromatic essential oils extracted from plants. These are most often massaged into the skin, or inhaled or added to bath water. Sometimes they may be prescribed for internal use. Aromatherapy is used to treat a wide range of circulatory, respiratory, digestive and neuromuscular complaints and remedies are always tailored to the patient. The influence of smell on the mind is such that the remedies aim to treat mental as well as physical ills.
     
  9. sonu_627

    sonu_627 Silver IL'ite

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    Slip in some good health

    Slip in some good health

    • Almond oil is a good source of monounsaturated fats and Vitamin E and A.

    • Corn oil is high in polyunsaturated fats and is good for the heart.

    • Olive oil reduces LDL cholesterol, lowers blood pressure and decreases sugar levels.

    • Mustard oil helps maintain a healthy heart.

    Pick up The Low Carb Cookbook (Rs 395) and Low-Fat food for Life
    (Rs 350) at Reader’s Paradise, Peddar Road; Oxford Bookstore, Churchgate.

    Coconut oil
    The saturated fat in coconut oil has the same effect on the body as unsaturated fats, therefore coconut oil does not raise LDL (bad) cholesterol levels. In fact, it can be digested easily, and boosts energy levels. Studies even indicate that adding coconut oil to your diet may help you lose weight, since it satiates hunger and reduces appetite.

    Spicy Fish

    Serves: 1; Carbohydrates: 3.8 gms; Fat: 16 gms; Protein: 26 gms.

    Ingredients: I clove garlic, 1 red shallot (or onion), 1 stem lemon grass (white part only), 1/2 tsp turmeric powder, 1/4 tsp ground ginger, 1/2 red chilli, 1 tbsp coconut oil, 1 tsp Thai fish sauce, 125 gms boneless, cubed fish, salt and pepper to taste, 1 tbsp coriander to garnish.

    Method:
    • Put garlic, shallot, lemon grass, turmeric powder, ginger, chilli and a dash of salt and pepper in a blender to form a paste. Use some fish sauce or coconut oil to aid the blending process.
    • Place fish in a bowl and toss with this paste. Cover and refrigerate for 15 seconds.
    • Arrange the pieces on a skewer and grill in your oven for a few minutes. Garnish with chopped coriander and serve hot.

    Sunflower oil
    Though its flavour is mild, sunflower oil provides several health benefits. It contains high levels of oleic acid, which arrest the development of bad cholesterol, making it extremely healthy for the heart.

    Sunflower Cabbage Salad

    Serves: 4; Calories: 1,000; Saturated fats: Approximately 12 gms, monounsaturated fats: Approximately 13 gms, polyunsaturated fats: Approximately 34 gms; Protein: 18 gms; Carbohydrates: 100 gms; Fibre: 12 gms; Cholesterol: 32 mgm

    Ingredients: 3 cups shredded cabbage, 1 pack Maggi noodles, 1/3 cup chopped onion, 1 large chopped tomato, 2 tbsp chopped vegetables, some cheddar cheese.
    For dressing:
    2 tbsp sugar, 3 tbsp sunflower oil, 1 1/2 tbsp vinegar, a packet of Maggi seasoning.

    Method:
    • Boil noodles. Drain and rinse with cold water. Refrigerate.
    • Combine salad ingredients in a large bowl.
    • Mix dressing ingredients and toss with noodles.

    Sesame oil
    Sesame seeds are a good source of manganese, copper, calcium, magnesium, iron, phosphorous, Vitamin B1, zinc and dietary fiber. Sesamin and sesamolin in sesame oil belong to a group of fibers called lignans, and have been seen to lower cholesterol levels and to prevent high blood pressure.

    Sesamin has also been found to protect the liver from oxidative damage. Sesame oil forms a regular part of Chinese cuisine. Here is one example of how it can be used:

    Tofu (bean curd) Stir-fry
    Serves: 4; Fat: 44 gms; Fibre: 360 gms.

    Ingredients: 400 gms of fresh tofu, 400 gms of fresh egg noodles, 1 tbsp sesame oil, 2 cloves crushed garlic, 2 red chillies, 1 small chopped red onion, 1 medium red capsicum, 150 gms green beans, 200 gms mushrooms, 4 sliced green onions, 2 tbsp soya sauce, 2 tbsp oyster sauce, 1 tbsp brown sugar.

    Method:
    • Place tofu pieces on a greased baking dish in a preheated oven.
    • Boil noodles and drain. Heat some sesame oil in a pan and fry garlic, chilli and red onion till onion is soft. Add capsicum, beans, mushrooms and vegetables.
    • Add tofu, green onion, sauces and sugar. Toss with noodles.

    Peanut oil
    According to recent studies conducted at the State University of New York, plant sterol consumption protects you against colon, breast and prostate cancer. Peanut and peanut products are rich sources, hence, are beneficial to health.

    Phytosterols in peanuts lower cholesterol as they block absorption of dietary cholesterol in the blood. They also reduce reabsorption of cholesterol from the liver, thereby helping you maintain a healthy heart. Peanut oil is commonly used in Indian cooking, but this recipe offers you a taste of the Orient.

    Nutty Fried Rice

    Serves: 4; Fat: 32 gms; Fibre:
    20 gms; carbohydrates: 80 gms.

    Ingredients: 2 tsp peanut oil, 1 medium-sized onion, 2 cloves garlic, 2 tsp ginger, 300 gms pork, chicken or soya chunks, 1 celery stick, 1 red capsicum, 1 zucchini, 4 cups cooked rice, 3/4 cup peas, 60 ml soya sauce, 2 spring onions.

    Method:
    • Heat oil. Add onion, garlic, ginger and meat or soya chunks.
    • Add celery, vegetables, rice and sauce.
    • Toss with spring onions.
     
  10. sonu_627

    sonu_627 Silver IL'ite

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    Losing weight!!

    Have your steak and lose weight, too

    Improve Your Fat IQ : Fat seeps into our food, despite our best efforts to root it out. But you can learn to make the right choices so that you can have your steak and eat it too-while you stay healthy.

    Managing fat has gotten trickier. We have to figure out where and what kind of fat is hidden in our food. But not all fats are bad and some even do good. In fact, fat is an essential part of our diet, necessary for vitamin absorption, brain and vision development, and insulation against heat and cold. Some fats can actually protect against heart disease.

    The key, then, is to learn to distinguish between the good fats (monounsaturated and, to a lesser extent, polyunsaturated) and the bad fats (saturated and trans), and to keep in mind that all fat-even the good kind-is a concentrated source of calories. Here are tips to help you tally your fat and calories.

    Know your fat target : Moderately active adults should get 15 to 30 percent of their calories from fat –8 to 10 percent from saturated fat, up to 10 percent from polyunsaturated fat and up to 15 percent from monounsaturated fat. Staying within these limits will keep your total fat in check.

    Scout out salad : Salad is notorious for camouflaging fat. The cheese and the oil in it can be deadly!

    Simplify your surf and turf : White-meat chicken, turkey and fish enjoy a well-earned low-fat reputation. Each offers up less than four grams of fat per 4-ounce serving-when prepared without skin or fat. But once you start breading, frying and mayonnaising, fat invades your otherwise healthy choice.

    Knead out the fat in bread : While bread may seem like a healthy option, many breads are swimming in fat.

    Cut creamy soups : True, a steaming bowl of soup can fill your tummy and boost nutrition, but many soups offer more than a hearty meal. Look for low-fat soups or go for broth-based ones.

    Take account of trans fats : Tiny amounts of trans fats can escalate your heart-disease risk. Look for hydrogenated or partially hydrogenated vegetable oils and avoid them. Also be aware that the softer the spread, the lower the trans fat content.
     

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