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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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    Don't munch to your moods

    Don't munch to your moods<!--editPad <H1>Don't munch to your moods</H1><INTRO>Sometimes, we tend to eat when we're upset or under stress. We turn to food when we're bored or lonely. And worse still, we want to munch on something when we're catching up on a good book or while watching TV.</INTRO><IMAGE1>C:\Documents and Settings\Administrator\Desktop\foodmood.jpg</IMAGE1><IMAGE2></IMAGE2><IMAGE3></IMAGE3><IMAGEI>C:\Documents and Settings\Administrator\Desktop\foodmood_hp.jpg</IMAGEI><ALT1></ALT1><ALT2></ALT2><ALT3></ALT3><KEY></KEY><ALIGN1>Right</ALIGN1><ALIGN2></ALIGN2><ALIGN3></ALIGN3><ALIGNI>Right</ALIGNI><SECTION1></SECTION1><SECTION2></SECTION2><COVER>0</COVER> editPad-->


    Sometimes, we tend to eat when we're upset or under stress. We turn to food when we're bored or lonely. And worse still, we want to munch on something when we're catching up on a good book or while watching TV. In short - we tend to eat when we don't really need food. We use it to stabilize our emotions or to accompany us in some activity. That's what we need to watch out against. Don't link up your food with your mood!

    Food is a vital necessity - hence it shouldn't be underrated. We need adequate and nutritious food to keep fit and healthy. But one must eat when it's the right time to eat and not otherwise. We need to ensure we don't munch to our moods.

    • Eat when you're really hungry and not otherwise. Hunger should be felt involuntarily - and not simulated or triggered off by the sight or smell of food.
    • Don't read or watch TV when you eat. Concentrate on your food. Make sure you chew your food well before you swallow it. You'll be able to cut down your food quantity significantly.
    • Make a schedule of your meal times. And stick to it. Don't eat outside the schedule. Give yourself a decent gap between meals, but don't let yourself get too hungry.
    • If you're upset or angry, don't reach for a plate of snacks - drink a glass of water and go for a walk instead. And keep walking till you've gained control over your mood.
    • If you find it difficult to refuse food, don't visit people during meal times. Make sure you eat at home, get together with people without food being a part of the plan - and return before your next meal.
     
  2. sonu_627

    sonu_627 Silver IL'ite

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    Body beautiful…naturally

    Body beautiful…naturally

    <!--editPad Body Beautiful…naturally

    <INTRO>Your diet supplies the nutrients needed by the cells to keep skin, hair and nails looking healthy. Therefore, it is important that you feed your body a well balanced diet.</INTRO><IMAGE1>c:\my documents\naturally.jpg</IMAGE1><IMAGE2></IMAGE2><IMAGE3></IMAGE3><IMAGEI>c:\my documents\naturally_hp.jpg</IMAGEI><ALT1></ALT1><ALT2></ALT2><ALT3></ALT3><KEY>beauty, tips, indian woman</KEY><ALIGN1>Right</ALIGN1><ALIGN2></ALIGN2><ALIGN3></ALIGN3><ALIGNI>Right</ALIGNI><SECTION1></SECTION1><SECTION2></SECTION2><COVER>0</COVER> editPad-->


    Vital veggies

    Your diet supplies the nutrients needed by the cells to keep skin, hair and nails looking healthy. Therefore, it is important that you feed your body a well balanced diet. Vegetables are actually 'longevity' foods; they are clean burning, 'high octane' fuels that repair the cells that cause premature ageing.

    • Veggies like tomatoes, carrots, broccoli and green leafy vegetables like spinach are packed with vitamin A and C, beta-carotene and fibre. These nutrients not only make your skin glow, but also help in destroying cancerous cells and preventing heart attacks.
    • Vegetables are also loaded with calcium <s> </s> the mineral your body needs to keep your bones from buckling.
    • Vegetables are rich in healthy carbohydrates and devoid of fat or cholesterol, thereby making them good for the heart.
    Poor eating habits can cause temporary hair loss, 'blotchy' skin and brittle nails. Your skin can bruise easily, heal slowly and look dull, drab and 'ashy'. A good diet, on the other hand, will keep your skin looking healthy and young.

    Fit as a fiddle

    Exercise is enjoyable, good for the self-esteem and carries significant benefits for body and mind. Yoga, aerobics or walking, no matter how little of it you are able to do, is important for both physical and mental health.

    Exercise is a panacea for boredom, tension, anxiety and even PMS.

    Exercise improves blood circulation and helps in the production of new cells. It gets rid of all impurities to reveal radiant skin. When you lack adequate exercise, blood circulation becomes sluggish and the skin receives less oxygen. As a result, your skin may look dull and sallow.

    A good scrub

    Body brushing is a good way to stimulate blood circulation. Because the skin is an organ of elimination, many toxins can be eliminated if you stimulate the circulation and the lymphatic system by brushing the skin.

    Use a loofah or a body sponge and brush in circular motions to remove the dead skin cells. Pay special attention to the elbows, knees, shoulders, the back and thighs. Do this every day before bathing or showering. Also, keep the temperature of your bath water a little higher than that of your skin so as to stimulate the blood circulation.

    So eat, walk and scrub your way to a body beautiful.
     
  3. sonu_627

    sonu_627 Silver IL'ite

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    Juice Fasts

    [font=Arial,Helvetica][size=+2]Juice Fasts[/size][/font]




    [size=-1]Do you fast? Most Indians fast once a week, for religious purposes. But did you know that fasting, if done right, can be great for the health too? [/size]

    [size=-1]We tend to underestimate our Indian culture in our desire to ape the West. While the benefits of fasting are now being realized by the West, Indians have been fasting for millennia. We need to appreciate that our Indian religion is very scientific. While it may have a religious focus, the activities our religions call for, have enormous health benefits. Why do you think some of our sages live to be 300 years old? Not because God stops them from dying, but because their bodies are young, fit and healthy. While we can’t drop everything and go and meditate in the Himalayas, there are definitely certain things we can imbibe, and one of them is fasting. [/size]


    [size=-1]Here are tips on how to fast, to get your health back in shape. [/size]

    1. [size=-1]While some people fast for ten days to a month at a time, you could begin with one day a week, or even one day a month, and move on from there. [/size]
    2. [size=-1]Our toxins are stored in the body in the form of fat. So while fasting will definitely get rid of the fat, it will also mobilize the toxins which have been latent so far, and release them into the body all at once, rendering your body unable to cope, especially if you have suddenly gone on an extended fast. Thus, it makes sense to start out by a day at a time. [/size]
    3. [size=-1]When we stop eating, our system gets a break from the junk that we consume, but it also stops getting the nutrients it needs. Thus, your fast should include intake of nutrients in some form. This need is best served by consuming juice. [/size]
    4. [size=-1]Freshly squeezed fruit juices are the best bet. You could also have vegetable juices like carrot or beet juices, diluted with distilled water. [/size]
    5. [size=-1]Drink lots of liquid. Your body will be losing water, and you need to replace that. [/size]
    6. [size=-1]No tea, coffee or alcohol during a detox fast. Avoid milk as well. As mentioned before, all your liquid intake should be in the form of fruit or vegetables. [/size]
    7. [size=-1]As this is an extremely low calorie form of diet, you will barely be taking in protein or carbohydrates and will not be taking in any fat. It is thus likely that you feel week and disoriented. Don’t do anything physically or mentally strenuous, as you would be straining your body. If possible, rest at home on the day you are fasting. [/size]
    8. [size=-1]Juice fasts help rejuvenate the body as your stomach will get a break from all the impure forms of food that you have been consuming. The bonus is that you will lose weight quickly – and safely, if you fast right, as your calorie intake will drop. [/size]
    9. [size=-1]A good idea would be to consume the juice of that fruit which is beneficial for the particular ailment you’ve been suffering from. Thus, if you’ve got a weak liver, consume as much grape juice as possible during your fast. [/size]
    10. [size=-1]Ease back into solid foods slowly, especially if you’ve been on an extended fast that lasted more than a day. Breaking a three-day long fast with butter chicken, paneer makhani and naan is a bad idea to say the least. Eat something light the day after your fast.[/size]
     
  4. sonu_627

    sonu_627 Silver IL'ite

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    Tips for a healthy diet

    Tips for a healthy diet

    The food you eat is crucial to virtually every bodily process and function. It paves the way for you to have a healthy baby, helps to prevent or promote disease, may sharpen or weaken mental acquity, may even affect your mood.

    Many factors are involved in answering the question "what should I eat?". But here are some basic pointers to keep in mind - before you open your mouth

    The Eight Point Plan:


    * Eat plenty of fiber, pulses, whole grains, foods made with wholegrain flour (such as wholegrain bread), and fruit and vegetables give you the benefit of fiber as well as its associated essential fatty acids, minerals, and vitamins. Grains are better only coarsely ground.

    * Eat plenty of fresh fruit and vegetables, especially green leafy ones. These give you the vitamins, minerals, essential fatty acids and fiber you need. Peel the fruit as little as possible (peel and pith are nutrient rich). Cook vegetables lightly by steaming or stir frying, and eat some raw everyday to benefit from their hormones and enzymes.

    * Cut down your fat intake ( especially saturated fat ). Choose fish, offal (organ meat), game, poultry, whole grains, pulses, nuts and seeds, or sprouted seeds, rather than red meat and cheese.

    * Cut down your sugar intake. Use sugar as flavoring rather than as a food. Avoid cakes, sweets, chocolates, biscuits, puddings, ice-creams, jam, fruits canned in syrup, soft drinks, sugar in tea and coffee, and milk shakes.

    * Cut down your salt intake. Instead of adding salt to your food use herbs, spices, fresh ginger, horseradish, lemon juice, tomato puree, vinegar, soy sauce, vegetable stock, yeast extract, chutney, and other flavorings.

    * Cut down your consumption of processed food to avoid the " empty calories" of saturated fats, added sugar, refined cereal grains, and additives.

    * Drink only moderate amounts of alcohol.

    * If you are overweight, exercise more and consume the amount of food and drink that will enable you to reach and keep to your optimal body weight

    ANTI-AGING SECRETS

    Below, a simple eating plan to stay young:
    Limit fat and sugar.
    Focus on minimally processed fruits, vegetables, whole grains, legumes, nonfat milk and lean meat, especially fish.
    Take a moderate-dose multiple vitamin-and-mineral supplement.
    Take extra antioxidants, such as 100 IU of vitamin E and up to 1,000 mg of vitamin C.
     
  5. sonu_627

    sonu_627 Silver IL'ite

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    Water

    [font=Arial, Helvetica, sans-serif]Water: Reasons to Drink
    [/font]

    <hr>
    Sipping water from fancy bottles is not just a trend, it's essential! Everything your body does it does better with a healthy supply of water. Traditionally it is recommended to have eight glasses of water a day - that's about 2 litres - but this does not mean strictly water. Hydrating yourself can come in the form of fruit juice, soup/broth, pop/diet pop, milk (including the milk in your cereal) and sports drinks. Now when you know that, getting eight glasses of fluid - fluid being the key word here - may not be as hard. But keep in mind fruit juices often contain a fair number of calories (mostly sugar) and vegetable drink are often high in sodium.

    Water: What is it good for?
    Here are just a few reasons to fill up on H2O: Prevent Cancer Colon, urinary tract and bladder cancer rates go way down in people who drink plenty of water. A Harvard Medical School study found that those who drank over 2.5 L a day had a 50 percent reduced risk of cancer. Recent research suggests staying well hydrated may also lower the risk of breast cancer, possibly because water flushes hormones out of the body faster (too much estrogen may cause breast cancer.)

    Protect Your Kidneys
    People who drink less than 1 L a day are at higher risk for developing kidney stones, a common digestive problem. For people who already have stones, drinking water can prevent or delay recurrence.

    Protect Your Teeth
    You need a healthy amount of saliva - which is made up almost entirely of water - to keep your mouth clean and free of cavities and gum disease. Most tap water in Canada is fortified with fluoride, a proven cavity fighter.

    Get Your Nutrients
    Water contains many trace minerals required by your body. By drinking sufficient water, you get a dose of potassium, magnesium and other nutrients…and it's calorie-free! Better Memory Studies show dehydration affects short-term memory and decreases performance in math in some people.

    Better Performance

    Studies on athletes reveal that dehydration can impact endurance, aerobic capacity and strength. A mild case of dehydration can result in a 20 percent drop in physical and mental performance. One reason for this is that water regulates the pressure and consistency of the blood, which delivers oxygen to muscles.

    How do you know if you're getting enough?
    You may need more water if you:
    · Have dry eyes and mouth
    · Experience burning in your stomach
    · Have a mild headache or fatigue
    · Notice that your urine is darker than usual and has a strong odour

    Often people who get mild headaches believe it is their pain reliever that helps them feel better, when in fact it may just be the glass of water they used to guzzle their pill down with that did it. Keep in mind that by the time your brain tells you you're thirsty, you're already slightly dehydrated. Hydrate yourself before you get to this stage.

    The Infamous Question: Is bottled better than tap?

    In a word, no. Let's look at the pros and cons. Tap water is super cheap, available everywhere, and besides carrying trace amount of iron and magnesium, most municipal water is fortified with fluoride and monitored constantly for purification very closely. Both mineral water, such as Perrier, and spring water, like Evian, come from underground sources. Mineral water usually contains more minerals and is naturally carbonated. But once bottled neither of these waters are monitored for safety once they hit the store shelves. Just like tap water, spring water can contain chemicals and parasites. When you bottle something straight from the ground, you don't really know what's in there.

    But thanks to bottled water, Canadians may be drinking more water overall. So if you should be so lucky to afford bottled water all the time or have spring water gushing from your office cooler then drink up…besides those fancy bottles can look ever so chic!
     
  6. sonu_627

    sonu_627 Silver IL'ite

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    Fiber...???

    Unfortunately, most of us get less than half of the fiber they need. The recommended daily allowance for women under the age of 50 is 25 grams.

    So what are you waiting for? Bulk up with these 10 tips for increasing your fiber intake.

    1. Start slowly, add a little each day and build up to the recommended level. Simultaneously, add more water to your diet.
    2. Eat vegetables and fruit raw whenever possible. Boiling them too long, for example, can cause up to one-half of the fiber to be lost in the water. Steam or stir-fry them if you have to cook.
    3. Pureeing doesn't destroy fiber, but juice does not have the fiber of the whole fruit if the pulp has been strained away.
    4. Always start your day with a bowl of high-fiber cereal -- one that has five or more grams per serving.
    5. Put fresh fruit on top of your high-fiber cereal to add another 1 g or 2 g of fiber.
    6. Buy and eat only whole grains. The operative word is "whole." Look for it on the ingredient panel. Wheat bread doesn't mean whole-wheat bread. On average, a slice of whole-wheat bread has 2 g to 3 g of fiber. Choose whole- wheat pasta instead of white, etc.
    7. Add beans to salads, soups and stews.
    8. Add bran cereal to muffins, breads and casseroles. Substitute oat bran for one-third of the all-purpose flour in baking.
    9. When you eat out, ask for fresh fruit instead of dessert.
    10. Have fruit or fresh vegetables for between-meal snacks.
     
  7. sonu_627

    sonu_627 Silver IL'ite

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    Back care

    Back care

    Taking care of your back is mostly a matter of awareness, prevention and good habits. With little caution, exercise and information you can keep your back beautiful and pain free.

    When Seated...


    Don't slump; this puts undue stress on your back by over stretching muscles and ligaments.

    Avoid sitting for prolonged periods. Take frequent breaks to stand up and stretch backwards a few times to reverse the curve in the low back.

    Sit on chairs that have an adjustable height, adjustable armrests, and an adjustable seat pad and seat back.

    When Standing…

    Try to keep the normal curves in your back at all times. High heels may cause the low back to arch excessively. Wear comfortable shoes with good arch supports.

    Shift positions frequently and rest one foot on a low stool or shelf.

    Keep your work close to you and at a comfortable height.

    When Sleeping…

    Sleep on a mattress that is comfortable and does not sag. The natural curves in your back and neck should be supported.

    When lying on your back, use a flat pillow to support your neck and one or two pillows under the knees help to support the low back. When lying on your side, place one pillow between your knees.

    When arising, roll onto your side and push up with your arms.

    When working on computer…

    Your keyboard should be placed directly in front of you

    The screen should be centered if you use the computer for word processing functions. For data entry, the screen may be slightly off to one side provided the documents you will be working from are centered.

    The top of the screen should be at eye level so that your neck is maintained in a neutral posture.

    When driving…

    Move the car seat forward and sit with your knees higher than your hips.

    Be sure your back is fully supported-a small pillow or rolled towel works best.
     
  8. sonu_627

    sonu_627 Silver IL'ite

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    Tips for a healthy heart

    <table border="0" cellpadding="0" cellspacing="0"><tbody><tr align="center"><td height="2" valign="top" width="10">[font=Verdana, Arial, Helvetica, sans-serif]
    [size=+1]
    [/size][/font]</td> <td align="left" valign="top"> Tips for a healthy heart

    </td> </tr> </tbody></table> <table border="0" cellpadding="0" cellspacing="0"><tbody><tr><td width="10"></td> <td>1.Switch to mono-unsaturated oils like olive oil,mustard,til or groundnut oil.Olive oil is known to be the most heart-friendly oil.Consume no more than 3-4 teaspoons of edible oil per day per person.

    2.Avoid maida(white flour)based foods.Switch to whole wheat bread.

    3.Restrict sugar intake as far as possible.

    4.Increase intake of fruits and vegetables.

    5.Switch to low fat milk instead of 'bhaiya' or 'dabba' milk.Anything less than or around Rs.13 per liter is presumbaly low fat.

    6.Avoid fried snacks,and switch to high-fibre low-fat snack foods made from whole wheat or millet or bran or soya nuts.

    7.Drink a glass of vegetable juice everyday made from carrot and beet root,or tomato and coriander,or mint or dudhi juice,or ginger-lime-coriander.

    8.Eat whole fruit instead of drinking its juice.You get the added benefit of its soluble fibre (which is heart-friendly) which includes pectins and gums.

    9.Take a brisk walk for 30-40 minutes at least 4-5 days in a week.

    10.Consume 2 tbsp of 'Alsi' seeds daily as they are rich in Omega-3 fats which are fabulous for the heart.
    </td></tr></tbody></table>
     
  9. sonu_627

    sonu_627 Silver IL'ite

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    Food to Fight Cold

    <table align="center" border="0" cellpadding="2" cellspacing="2" width="95%"><tbody><tr align="center"> <td colspan="2" height="2" valign="top"> [font=Verdana, Arial, Helvetica, sans-serif]Food to Fight Cold

    [/font]
    </td> </tr> <tr align="center"> <td align="justify" valign="top" width="506"> [font=Verdana, Arial, Helvetica, sans-serif]Are you susceptible to cold and flu? Do you think that you are protected against these irritating viruses? If not, we have brought for you some easy home remedies which you have to incorporate in your daily food and say good-bye to cold and flu. [/font]

    • [font=Verdana, Arial, Helvetica, sans-serif]Chicken soup has to be at the top of the list. Hot chicken soup helps clear clogged airways, and the nourishing broth will give you more energy. Add plenty of vegetables, including onion and garlic, for extra healing power.

      [/font]
    • [font=Verdana, Arial, Helvetica, sans-serif]Cook a vegetable soup to boost your immune system. Boil lightly a colourful range of different vegetables with garlic and a teaspoon of black pepper. Toss in a couple of tomatoes for a good measure of Vitamin C.

      [/font]
    • [font=Verdana, Arial, Helvetica, sans-serif]Take in proper quantity of vitamin C in your diet. Reach for citrus fruits to increase your vitamin C intake. Drink orange juice for breakfast, have grapefruit, pineapple and strawberries whenever you are hungry.

      [/font]
    • [font=Verdana, Arial, Helvetica, sans-serif]Hot and spicy food also does the trick. Cook ethnic foods that contain garlic, peppers and hot sauce to help break up congestion.

      [/font]
    • [font=Verdana, Arial, Helvetica, sans-serif] Ginger also is also effective in protecting you against colds and the flu. Try making a ginger tea: Pour a cup of boiling water over 2 tablespoons freshly grated ginger; let steep 5-10 minutes.

      [/font]
    • [font=Verdana, Arial, Helvetica, sans-serif]Garlic is the best home remedy to keep cold and flu away. Add garlic liberally to your favorite foods, or even chew a raw clove or two.

      [/font]
    • [font=Verdana, Arial, Helvetica, sans-serif] Stay hydrated with plenty of liquids. Instead of coffee, soda or sweetened beverages drink plenty of water and pure fruit juices. Hot beverages work better for some people; try tea, hot water mixed with lemon or even hot lemonade.[/font]
    </td></tr></tbody></table>
     
  10. sonu_627

    sonu_627 Silver IL'ite

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    Iron

    How to eat more iron

    <!--editPad How to Eat More Iron

    <INTRO>Iron deficiency has become fairly common. And Indian women and children are particularly prone to iron deficiency.</INTRO><IMAGE1>f:\editorialprocess\prabha\qcimage\hp&ip images\broccoli.jpg</IMAGE1><IMAGE2>f:\editorialprocess\prabha\qcimage\hp&ip images\apricot.jpg</IMAGE2><IMAGE3></IMAGE3><IMAGEI>f:\editorialprocess\prabha\qcimage\hp&ip images\spinach_hp.jpg</IMAGEI><ALT1></ALT1><ALT2></ALT2><ALT3></ALT3><KEY></KEY><ALIGN1>Right</ALIGN1><ALIGN2>Right</ALIGN2><ALIGN3></ALIGN3><ALIGNI>Right</ALIGNI><SECTION1></SECTION1><SECTION2></SECTION2><COVER>0</COVER> editPad-->Iron deficiency has become fairly common. And Indian women and children are particularly prone to iron deficiency. It is easy to get enough iron in your diet without gulping down cans of greens like everyone's favourite cartoon sailor, Popeye.

    Eat chicken, fish, egg yolks and red meat.

    If you are vegetarian then feast on dark green, leafy vegetables such as spinach, methi or any other local greens available in the markets.

    Snack on high-iron dried fruits such as prunes, apricots, dates, figs, peaches and raisins.

    Eat a porridge made with ragi. Ragi has a very high iron content.

    Eat iron-rich foods in combination with foods that are high in vitamin C to better absorb the iron.

    Eat foods that are naturally high in both iron and vitamin C, such as broccoli.


    Drink tea between meals, not with them. Tea contains tannin, which blocks the absorption of iron. Herbal tea is a good alternative if it is easily available.

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