Solution’s simple, where’s the will?

Solution’s simple, where’s the will?



Ever since a high-level committee appointed by the Indian Railways to look into safety recently revealed that 40% of India’s railway fatalities occur in Mumbai, the spotlight has been firmly on the city’s suburban network. On Tuesday, a senior government railway police officer formally admitted what we have known all along, that private hospitals do not take in rail accident victims without the mandatory deposit being paid, and that the government and local railway authorities have not moved on a formal tie-up with these hospitals.
This is one of the two main reasons for the frighteningly high number of rail accident fatalities on Mumbai’s tracks, the other being the lack of a dedicated ambulance service. While a dedicated ambulance service — or even some form of innovative hospital-on-wheels — may take time to implement, all it would take for a formal tie-up between the government and private hospitals is a few signatures. That this hasn’t happened till now is galling, considering that the railway police have drawn up a list of hospitals along the entire stretch of the suburban routes, and are waiting only for the official go-ahead.
There has been no dearth of officials at various levels who have tried to contribute in some small manner, like former railway police commissioner Suresh Khopade, who is now trying to set up teams of hawkers, shoe-shine boys, vendors and porters to try and use the crucial ‘golden hour’ to save accident victims. But despite such well-meaning officials, the problem is of daunting magnitude and requires a well-oiled system in place. Such a system can only come through government intervention. The government must act now, unless it wants still more blood on its hands.

Should we all cut back on salt—regardless of our blood pressure level

 

Should we all cut back on salt—regardless of our blood pressure level?

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Most of the sodium in our diet comes from salt, or sodium chloride. Sodium has many important functions in the body, including:

• transmitting nerve impulses
• contracting and relaxing muscle fibers
• maintaining proper fluid balance.

But Americans get much more than they need—3,400 mg of sodium per day, on average. (See the chart below for recommended intake.)The kidneys regulate the body's sodium level by getting rid of any excess. But if there's too much sodium in the bloodstream, the kidneys can't keep up. Excess sodium in the blood pulls out water from the cells. As this fluid increases, so does blood volume. That means more work for the heart, increased pressure in the blood vessels, and often, eventually, stiffened vessel walls, chronic high blood pressure, and an increased risk of heart attack or stroke.

Current recommended intakes of sodium for healthy adults by age group

Group	Adequate intake (AI) of sodium*	Salt equivalent	Upper limit (UL) of sodium intake**
Ages 19-50	1.5 g/1,500 mg	3,800 mg, or (2/3) teaspoon (tsp.)	2.3 g/2,300 mg (equivalent to 5.8 g/5,800 mg, or 1 tsp., salt)
Ages 51-70	1.3 g/1,300 mg	3,200 mg, or approx (1/2) tsp.	Less than 2.3 g, but a precise amount has not been determined
Ages 71 and over	1.2 g/1,200 mg	2,900 mg, or (1/2) tsp.

*The average amount needed to replace sodium lost daily through sweat while providing enough other essential nutrients.

**UL may be higher for people who lose large amounts of sodium in sweat, such as athletes and workers exposed to extreme heat.
Source: Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate, National Academies Press (2004).

Some people are especially sensitive to sodium—their blood pressure rises and falls directly with their sodium intake. That puts them at increased risk for cardiovascular disease, even if they don't have high blood pressure. It also means that they particularly benefit from restricting sodium intake.

Those most prone to salt sensitivity include:

• the elderly
• African Americans
• people with hypertension
• people with diabetes
• people with chronic kidney disease.

What about the rest of us?

As many as one in three adults in the United States has high blood pressure, also called hypertension. Many more have "prehypertension," which means that while they don't have high blood pressure yet, they're likely to develop it. Many studies have shown that blood pressure is directly related to dietary sodium, so it makes sense for at-risk individuals to cut back. But what about the rest of us?

The Centers for Disease Control and Prevention (CDC) says that limiting sodium intake should be just about everyone's concern. In a 2009 study, CDC researchers concluded that 70% of American adults should aim for a sodium intake of no more than 1,500 mg per day. People who fell into this group of about 145 million people included:

• everyone over age 40
• all African Americans
• people with hypertension.

Some public health experts believe the 1,500-mg-per-day cap should be extended to everyone. Others say that proposal ignores other factors influencing blood pressure. Almost everyone agrees that we couldn't reach the 1,500-mg limit without reducing the amount of salt in processed and prepared foods—the main source of dietary sodium.

Sources of sodium

Most of the sodium we eat comes from restaurant meals and processed foods, including canned vegetables and soups, pasta sauces, frozen entrees, luncheon meats, and snack foods.

Sodium is also found in many condiments besides ordinary table salt—including soy sauce, Worcestershire sauce, salad dressings, ketchup, seasoned salts, pickles, and olives. Baking soda, baking powder, and monosodium glutamate (MSG) also contain sodium.

What do the studies show?

Many studies have investigated links between sodium intake, blood pressure, and cardiovascular disease. Some of the most compelling evidence has come from the Dietary Approaches to Stop Hypertension (DASH) trials.

The first DASH trial showed that a diet rich in the following could lower blood pressure:

• fruits
• vegetables
• low-fat dairy products
• whole grains
• beans
• nuts
• fish
• lean meats
• poultry.

In a follow-up trial, this diet was compared with one closely resembling the average American diet, and both diets were further divided into three sodium levels: high (3,500 mg/day), moderate (2,400 mg/day), and low (1,500 mg/day). More than 400 volunteers followed their assigned diets for 12 weeks, changing their sodium intake every four weeks.

Across the board, less sodium intake led to lower blood pressure. The DASH diet with sodium restricted to just 1,500 mg per day worked best for all participants. And for people with hypertension, it was almost as effective as medication.

The researchers concluded that we could all benefit from reducing our sodium intake. But the study did little to quell controversy over the issue. Critics charged that it was too brief to justify a general recommendation, and they warned of health risks from insufficient sodium in the diet. Proponents say that's unlikely, because most human beings don't even need as much as 1,500 mg a day for good health. Of course, this 12-week study couldn't predict the impact of reduced sodium intake on the risk of cardiovascular disease down the road.

A 2007 follow-up study to the Trials of Hypertension Prevention (TOHP) provided a longer-term perspective. The original TOHP study involved two randomized trials of lifestyle interventions conducted in the late 1980s and early 1990s. A team led by Harvard researchers tracked down the original TOHP participants and found that those who had permanently lowered their sodium intake to between 2,000 and 2,600 mg per day and continued to watch their salt intake had almost 30% fewer cardiovascular events, including death, in the following 10 to 15 years.

The TOHP trials didn't require drastic dietary changes. Instead, the volunteers learned how to look out for hidden salt and avoid it. Those who were able to reduce their salt intake by one-third to one-half teaspoon per day reaped the cardiovascular benefits.

One size doesn't fit all

The controversy about universal salt restriction will probably continue. As in most health matters, one size doesn't fit all. How salt affects your blood pressure and health depends on many things, including your:

• genes
• age
• race
• medical conditions.

What to do

If you're under age 50, your blood pressure is in the healthy range (under 120/80 mm Hg), and your health is good, you have little reason to worry about your dietary sodium intake, at least for now. Still, try to limit it to no more than 2,300 mg per day.

The risk for high blood pressure rises with age, so you'll do yourself a favor if you wean your taste buds from a yen for salt. Research has shown that people who slowly reduce their intake find that they eventually prefer less salt.

If you're older, obese, African American, or have diabetes, you may be salt-sensitive. Most experts agree people in these categories should cut back. Keep your sodium intake to less than 1,500 mg a day.

If you have hypertension, prehypertension, kidney disease, or heart failure, keep your sodium intake to less than 1,500 mg a day.

If you're hypertensive or prehypertensive or just want a healthy eating plan, consider following one of the three diets that were tested in the OmniHeart trial. (See www.omniheart.org for specifics.)

Results showed that all three diets lowered blood pressure, improved cholesterol levels, and reduced the risk of heart disease. (The high-unsaturated-fat and high-protein diets improved cholesterol levels and blood pressure even more than the DASH diet, which was higher in carbohydrates.)

The health benefits of these eating plans can't be attributed to any single ingredient—the magic is probably in the mix—but one reason they work is that they're rich in potassium. Potassium has been shown to be beneficial to blood pressure.

Whatever diet you follow, make sure it includes plenty of fruits and vegetables, which contain little or no sodium and are an important source of potassium. Potassium-rich choices include bananas, orange juice, cantaloupe, spinach, avocado, and sweet potato.

‘A woman has to know her rights’ Actor Raveena Tandon supports the cause of educating the girl child

‘A woman has to know her rights’

Actor Raveena Tandon supports the cause of educating the girl child


Actor Raveena Tandon says that she whole heartedly supports the DNA I Can Women’s Half Marathon initiative and espcially the cause for the girl child education. The actor herself is closely associated with several NGOs that work towards empowering little girls by educating them. It is a cause that is very close to her heart.

“After years of working with several national and international NGO’s, I’ve learnt that most men, especially in the rurual areas, think that educating women is a waste of their time. But they forget that it is a woman that holds the family together. If she is not educated and aware of what is happening around her, how will she pass on the information to her children?” she quizzes.

Education, asserts Raveena, is not only about getting a high-profile job in a corporate company, but about knowing their rights. “A woman has to know her rights in society, what is right and what is wrong for her. She should also be aware of basic hygiene issues. During one campaign, I was shocked to learn that the children of women in a rural area were being born with deformities because they didn’t know the importance of taking folic acid when pregnant. Women today are turning entreprenuers and it’s only when they know what the government has to do for her progress that she will be successful in her ventures,” says Raveena.

BRAIN DAMAGING HABITS

I hope you'll find it informative !!! BRAIN DAMAGING HABITS 1. No Breakfast People who do not take breakfast are going to have a lower blood sugar level. This leads to an insufficient supply of nutrients to the brain causing brain degeneration. 2. Overeating It causes hardening of the brain arteries, leading to a decrease in mental power. 3. Smoking It causes multiple brain shrinkage and may lead to Alzheimer disease. 4. High Sugar consumption Too much sugar will interrupt the absorption of proteins and nutrients causing malnutrition and may interfere with brain development. 5. Air Pollution The brain is the largest oxygen consumer in our body. Inhaling polluted air decreases the supply of oxygen to the brain, bringing about a decrease in brain efficiency. 6. Sleep Deprivation Sleep allows our brain to rest... Long term deprivation from sleep will accelerate the death of brain cells... 7. Head covered while sleeping Sleeping with the head covered increases the concentration of carbon dioxide and decrease concentration of oxygen that may lead to brain damaging effects. 8. Working your brain during illness Working hard or studying with sickness may lead to a decrease in effectiveness of the brain as well as damage the brain. 9. Lacking in stimulating thoughts Thinking is the best way to train our brain, lacking in brain stimulation thoughts may cause brain shrinkage. 10. Talking Rarely Intellectual conversations will promote the efficiency of the brain The main causes of liver damage are: 1. Sleeping too late and waking up too late are main cause. 2. Not urinating in the morning. 3. Too much eating. 4. Skipping breakfast. 5. Consuming too much medication. 6. Consuming too much preservatives, additives, food coloring, and artificial sweetener. 7. Consuming unhealthy cooking oil. As much as possible reduce cooking oil use when frying, which includes even the best cooking oils like olive oil. Do not consume fried foods when you are tired, except if the body is very fit. 8. Consuming raw (overly done) foods also add to the burden of liver. Veggies should be eaten raw or cooked 3-5 parts. Fried veggies should be finished in one sitting, do not store. We should prevent this without necessarily spending more. We just have to adopt a good daily lifestyle and eating habits. Maintaining good eating habits and time condition are very important for our bodies to absorb and get rid of unnecessary chemicals according to 'schedule.' The top five cancer-causing foods are: 1. Hot Dogs Because they are high in nitrates, the Cancer Prevention Coalition advises that children eat no more than 12 hot dogs a month. If you can't live without hot dogs, buy those made without sodium nitrate. 2. Processed meats and Bacon Also high in the same sodium nitrates found in hot dogs, bacon, and other processed meats raise the risk of heart disease. The saturated fat in bacon also contributes to cancer. 3. Doughnuts Doughnuts are cancer-causing double trouble. First, they are made with white flour, sugar, and hydrogenated oils, then fried at high temperatures. Doughnuts, says Adams , may be the worst food you can possibly eat to raise your risk of cancer. 4. French fries Like doughnuts, French fries are made with hydrogenated oils and then fried at high temperatures. They also contain cancer- causing acryl amides which occur during the frying process. They should be called cancer fries, not French fries, said Adams. 5. Chips, crackers, and cookies All are usually made with white flour and sugar... Even the ones whose labels claim to be free of trans-fats generally contain small amounts of trans-fats. PASS THIS TO ALL WHOM YOU CARE FOR... "Life laughs at you when you are unhappy, Life smiles at you when you are happy, Life salutes you when you make others happy!! ...." Please take care of your health ........ good luck!! Have a nice day ahead ..

Home Remedies for ECZEMA

Eczema Information   Characterizing a skin disorder, the term 'eczema' has been derived from a Greek word, which means 'to boil'. There are various types of eczema that can affect a person - atopic eczema, allergic contact dermatitis, irritant contact dermatitis, infantile seborrhoeic eczema, adult seborrhoeic eczema, varicose eczema and discoid eczema. Eczema causes inflammation of the skin and formation of pustules. At times, pus or fluid also comes out from the pustules. Though a non contagious disease, it might be a serious problem during infancy, which usually lessens with adulthood. Read the following lines to know more about the causes and symptoms of eczema. Causes Of Eczema Allergies (food, environmental, etc) Varicose veins Failure of the body to excrete toxins Faulty metabolism Cold and dry weather Nutritional deficiencies Irritants like smoke, chemicals, detergents and solvents Even weather conditions Excessive stress Heat Emotional stress Blood circulation problem Deficiency of vitamin B6 Hereditary factors Use of certain soaps, cosmetics, clothing, detergents, jewelry Excessive sweating Allergy from pets Dust mites and pollens   Symptoms Of Eczema Itching Redness on skin Dry and flaky skin Itchy blisters Inflammation on skin Small bumps on forehead, neck and cheek Rough and thickened skin   Eczema is a group of skin disorder which has derived its name from a Greek word which means 'to boil'. A chronic skin disorder, it is the result of inflammation of the skin which results in the formation of eruptions in the skin. Eczema is mostly formed in children and infants and is seldom seen among adults. Also called dermatitis, eczema is a non contagious disease. The various causes of eczema are allergies, varicose veins, cold and dry weather, nutritional deficiencies, etc. Its symptoms include itching, redness, dryness and flakiness of the skin. The most common affected regions are the hands, wrists, arms, neck, face, upper chest and back of the knees. Eczema, however, can be cured naturally. Learn some home remedies to cure eczema. Home Remedy For Eczema A simple way to cure eczema would be to apply coconut oil on the affected region. This is would help to keep the skin smooth and soft. Mudpack when applied in the affected area is also helpful in treating eczema. In a tsp of sandalwood paste, add a tsp of camphor. Apply this paste on the eczema affected area. This is helpful in curing eczema. Another effective remedy would be making a paste using 1 tablespoon each of turmeric powder and bitter neem leaves. Apply this paste to the affected areas. Eczema can also be treated using water. Cold compress or cold wet fomentations when applied two times a day is found beneficial in treating eczema. Take some almond leaves and mash them in water. Apply this mashed mixture on the eczema affected region. It would be helpful in curing eczema. An effective natural remedy for treating eczema would be to rub nutmeg against a smooth stone with a few drops of water. A paste would be formed. Application of this is a useful way to cure eczema. Take an iron vessel and boil 200 grams of mustard oil in it. Add 50 grams of fresh clean leaves of neem in it. Once the leaves turn black, let it cool and then strain it. Apply this oil 4 times a day to cure eczema. Mashed papaya seeds when applied on the eczema affected area reduce itching and help a person suffering from eczema. Dab some witch hazel on the affected area with a cotton ball. Apply this on the affected area. Application of spearmint leaf juice also helps reduce eczema. Sun bathing is also helpful in curing eczema. It kills the harmful bacteria and thus treating the inflammation caused. It is generally advisable to avoid using soaps, chemicals and other drying agents on the eczema affected area. Mix 1 tsp. comfrey root, 1 tsp. white oak bark, 1 tsp. slippery elm bark in 2 cups of water. Let this mixture boil for about 35 minutes. Wash the eczema affected area with this.   http://www.iloveindia.com/home-remedies/eczema.html     Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer. This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE and should not be treated as a substitute for the medical advice of your own doctor.

A VERY USEFUL PRESENTATION on cataract

Glamourous on canvas Artist Anjanna Kuthiala pays a tribute to women from different walks of life through her paintings

Glamourous on canvas

Artist Anjanna Kuthiala pays a tribute to women from different walks of life through her paintings



Artist Anjanna Kuthiala confesses that her burning passion will never fade out. Art has been her calling and she doesn’t hesitate to say that it’s a God-given talent. In fact, her new series of paintings on women is testimony to that fact. Her muses from different walks of life just had to send her a bunch of their photographs. And then it was up to Anjanna to give them life on her canvases. Maya-Shakti-Maa is a tribute to a woman’s inherent mystique, shakti, talents and abilities. And Anjanna is painting 15 living personalities including Princess Diya Kumari, the Danish Ambassador’s wife Lise Frederiksen, of TV industry’s Vandana Malik Bahl, designer Pria Kataaria Puri, and jewellery designer Saba Ali Khan, among others. Says Anjanna, “I never had anybody to sit in front of me. Fortunately, my paintings are life-like, I have God’s gift to thanks for. After they sent me the pictures, I had to sift through them to find the right ones.” She adds, laughing, “I don’t like the laughing photos, so I had to ask them to send me the kind that would be fitting. They all co-operated. And they left it to me for my own interpretation.”

Although the main event is slated to take place in Mumbai in April, there was a sneak preview of the paintings of the Princess of Jaipur, Pria, and Saba Ali at the Satya Paul store in the city recently. And Anjanna couldn’t happier with the response. As the artist describes her three paintings, Kumari’s canvas has a soft look, with a white dove in the painting that epitomises her inner calm. And while Saba’s has a princely background, Pria’s painting has white lotuses. “Each of my painting looks very different from the other. They are all very large canvases to create more impact. I wanted to catch the essence of the women and translate on to the canvas. It is the way I see each one of them. And because I’m a writer too, I will compose small poems under each painting,” she reveals.

Anjanna sums her works: “My endeavour is to applaud and immortalise women from various walks of life, who have contributed to their lives as women, mothers, achievers and humanitarians.”

Panoramic paintings Mumbai-based artist Narendra Pawaskar talks about his current art show in the city

Panoramic paintings

Mumbai-based artist Narendra Pawaskar talks about his current art show in the city



Artist Narendra Pawaskar is better known as a “water colour, landscape painter” in the art circuit. His ongoing exhibition in the city showcases some of his best landscape artworks. And as he says, the show aims to have a retrospective look at his style. “The title of my exhibition Looking Back is with the intention of showing the development of my style and technique of painting, right from my childhood till date,” he explains.
Pawaskar has displayed his paintings at several events and exhibitions, in and outside the city.

And it is his unique style of painting that sets him apart from the rest. “While painting landscapes, artists generally tend to draw few suggestive lines depicting the view before them,” he says adding, “But I start from the ‘golden point’ in the picture (without making any use of pencil) covering the masses, then the middle tone and the dark tone that makes the picture attractive,” adds Pawaskar, who is particularly fond of “creative art works, abstract paintings, and semi modern art forms.” He vouches for the style, and says he’ll remain faithful to it even in the future.

Investigating art! A new exhibition draws an in-depth investigation into intense, sensitive, compelling, personal, and direct art forms

Investigating art!

A new exhibition draws an in-depth investigation into intense, sensitive, compelling, personal, and direct art forms


On Line is an exhibition of drawings that explores an independent form within the notion of contemporary art practices — it is “now being recognised as its own art form” in the modern context, and goes beyond “preparatory stage for painting or sculpture” .

Curated by Shraddha Purnaye, the exhibition will see artists like Akbar Padamsee, KT Shiva Prasad, Sudhir Patwardhan, Bharati Kapadia, Madhao Imartey, Dilip Ranade, Yogesh Rawal, Jehangir Jani, Yashwant Deshmukh, Mithu Joardar, Prasanna Ghaisas, Santosh More and more portray their paintings. Through their drawings each artist provides an opportunity to scrutinise various purposes of drawing, from accurate description to informal notion, from social commentary to playful and inventive meandering, from psychological revelation of dramatic impact and the simple use of line to use of colour, shading and other elements.

Says Shraddha, “Drawing is primal means of symbolic communication. It predates and embraces writing and functions as a tool of conceptualisation parallel with language. Contemporary drawing is experiencing an unparalleled surge in the art world. Previous notions that once defined drawing as being a preparatory stage for painting or sculpture have long since been cast aside.” Elaborating on it further, “Drawing is usually exploratory, with emphasis on observation, problem solving and composition. It is now fully recognised as its own art form—in the biennials, art fairs, museum exhibitions, and beyond.”

On Line delves into these essential and far-reaching concepts of this medium, exploring surface, mark, space, composition, scale, materials, and intent. “This exhibition aims to stimulate contemporary interest in drawing activity— physically, creatively and cognitively. It represents many perspectives on drawing in the field of fine art, questions preconceptions and encourages the potential for drawing as an independent form of art,” adds Shraddha.

The ongoing exhibit includes number of works of artists created not only in contemporary style, but also in use of materials such as pencil, charcoal, pastle, pen and ink on paper, canvas and board.

Make-up goes pop! Move over the nude look, go-go colours like corals, peachy oranges, fuchsia pinks are hot this season, say beauty experts

Make-up goes pop!

Move over the nude look, go-go colours like corals, peachy oranges, fuchsia pinks are hot this season, say beauty experts



Like to play it safe with your make-up? Well, look around. You’ll find enough reasons not to. Bright shades like corals, fuchsia pinks, peach oranges, blues and purples are very much in vogue when it comes to flaunting them on your eyes and lips. They are a hit both at workplace and night outs. Beauty experts credit this trend to the upcoming spring/summer fashion season, wherein pop colours are almost always in demand.
Hair and make-up artiste Sangeeta Khanna explains the trend, saying, “These are fun colours and definitely make you stand out. Of late, women are wearing such shades on a regular basis, mostly coral lipstick. It’s surely the colour of the season.” Her tip to wear the colour right is that “the intensity of the shade needs to be controlled according to one’s skin tone”. “Coral is an all-time colour. It could be your lipstick, eye-shadow, or even blushers. You can choose a darker coral shade if you’re fair, while subtlety works better on dusky people, thus harmonising well with the skin tone,” she says.

Make-up artiste Piyu Palkar elaborates, “Nude is done to death. Hence beauty products are going bold now, what with pinks and fluorescent corals coming in. Darker-skinned people should go for pop coloured eyes and soft, nude lips. You could even create a new shade by mixing coral and pink, or use it as a blush.” She advises one to wear candy floss nail paint or bubble gum coloured pumps to accessorise the look. “And if you’ve got pouty lips, highlight with pop shades, but don’t go overboard with eyes please,” Piyu warns.
Even though actor Dipannita Sharma doesn’t really prefer to wear pop colours as such, she does agree that they’re hot right now. “Fluorescent, psychedelic colours are in for sure. I think it’s a seasonal thing. But wearing it is not everybody’s cup of tea. For me, pop colours are one-season colours and how you wear them depends on your personality,” she says.

Loosening the apron strings Just when do you allow your child to take decisions on his/her life? Celebrities and experts discuss…

Loosening the apron strings

Just when do you allow your child to take decisions on his/her life? Celebrities and experts discuss…



It’s a well known fact that as children grow up, they gradually need to become more responsible for their lives and loosen the apron strings that tie them to their parents making decisions for them. But the process is actually a complex reality that both parents and children tackle on a day-to-day basis, sometimes even on an episodic basis. The moot question remains: just how much independence should parents grant their children at a particular stage of life?
Says jewellery designer Queenie Singh, who has a teenage daughter Tiara and a son, “We hope to rear our children with New Age upbringing, making them as independent as we possibly can. Yet we can’t let them be entirely independent as teenagers.” Accessories designer Malini Agarwalla cut the umbilical cord with her children by sending them to study abroad. “When children live away from their parents for a while when they’re growing up, they learn to become more responsible for their lives,” she opines. “Of course every child is different and it’s for the mother to judge when a child is ready to venture away from home pastures.” She feels that parenting can be a conflict between being protective about one’s child and allowing them to be independent.
Psychotherapist Seema Hingorrany sees the growing up relationship between child and parent as a question of granting the child psychological autonomy. “It is very important to encourage that the child develop his or her own thinking process instead of always having the parents think and decide for them.” She feels that from the age of 15, the child increasingly gains a grip on making decisions. “It’s important to mentor the child, but a parent shouldn’t take decisions on the child’s behalf after he or she has reached the age of 21. The important thing is to never attack the child or question the validity of his/her intelligence. Never say something like ‘I’ll decide for you because you’re dumb and make mistakes all the time’. It’s also important for a parent to accept their child’s mistakes gracefully.”
Adds Seema, “While it’s important for a parent to talk to a child about their successes, it’s equally important for the parent to talk about their failures.”

Smile, honey! We give you top 10 ways to woo your sulking partner...

Smile, honey!


We give you top 10 ways to woo your sulking partner...



1 Go on a vacation: You may be together for a while now, but a short romantic getaway will do wonders in changing the mood for good. With so many new things to enjoy and discover, your partner will never brood or sulk.

2 Adventure sports: Be it bungee jumping or skydiving, when you have your life in your hands there’s hardly a moment to sulk. And if your partner is sporty enough, you have a game ahead.

3 Text messages or notes: Send smileys and little mushy notes that will immediately bring back that smile on your partner’s face and will keep him/her thinking about you all the time.

4 Surprise, surprise: Surprises are always welcome. Nobody doesn’t like surprises. Be it a short getaway, a meal you made or just anything your partner likes, a surprise always lights up somebody’s day.

5 Shopping: It’s the perfect solution, especially to woo a woman. Take out your partner for shopping and see the immediate change in her mood.

6 Compliment: Everyone likes to be appreciated and admired. So simply sing praises.

7 Gifts: Who doesn’t like gifts? Starting from babies to oldies everyone loves to get pampered. So gift your partner and see the sulking fade away.

8 Comedy night: You will laugh with each other only when you do or watch fun things together. So hire a comic caper DVD or attend the stand-up comedy night and see your partner laugh away the sulking.

9 Say Cheers: Hang out with your partner and get a drink or two, and let alcohol do the work. Let the booze flow and watch the wonder happen.

10 Attention: Most people sulk because they crave for attention. So give them what they need see them change.

Nutrition 101: Good eating for good health

 

Nutrition 101: Good eating for good health

Turn on your TV, open a newspaper, or boot up your computer and you're bound to get some confusing news about diet and health. Don't let it drive you to distraction—or to the donut shop. Instead, remember four key facts:

1. What you eat affects your appearance, your energy and comfort, and—above all—your health.
2. America is on the wrong track. Two out of every three of us are overweight or obese. Diabetes and high blood pressure are on the rise. Heart attacks, strokes, and cancer are distressingly common. Many factors contribute to these complex problems, but the basic reasons are simple: we eat too much, we choose the wrong foods, and we don't get enough exercise.
3. Scientists know what diet is best for health (see below). The fine print has changed and is likely to change some more, but the key facts are in.
4. Good eating is not a punishment, but an opportunity. If you know why it's important and what to do, you'll find it enjoyable and satisfying. And if you establish an overall pattern of healthful nutrition, you'll have plenty of wiggle room to savor the treats that matter most to you.

Your goals

For most people, TLC stands for tender loving care. For doctors, it stands for the Therapeutic Lifestyle Changes diet. The TLC diet provides sound goals for most Americans.

The TLC Diet

Total calories	Adjusted in conjunction with exercise to attain or maintain a healthy body weight. (Your doctor or a nutritionist can help you figure out how many calories you, personally, should be taking in.)
Total fat	25% - 35% of total calories
Saturated fat	Less than 7% of total calories
Polyunsaturated fat	Up to 10% of total calories
Monounsaturated fat	Up to 20% of total calories
Cholesterol	Less than 200 mg a day
Protein	About 15% of total calories
Fiber	The Institute of Medicine recommends: men 50 years and younger get 38 grams per day women 50 and younger get 25 grams per day men over 50 get 30 grams per day women over 50 get 21 grams per day

Making changes

Here are five tips to create a healthful diet that you can enjoy.

1. Learn to think about food in a new way. Years ago, meat and potatoes were the American ideal. Now we know that vegetables, fruits, whole grains, nuts, and fish are best.
2. Experiment with new recipes and meal plans. Be creative and take chances. Instead of dreading your new diet, have fun with it.
3. Change slowly. By the time you are 40, you'll have eaten some 40,000 meals—and lots of snacks besides. Give yourself time to change, targeting one item a week.
   
   Start with breakfast, switching from eggs, bacon, donuts, white toast, or bagels to oatmeal or bran cereal and fruit. If you just can't spare 10 minutes for a sit-down breakfast, grab high-fiber cereal bars instead of donuts or muffins.
   
   Next, try out salads, low-fat yogurt or low-fat cottage cheese, tuna or peanut butter sandwiches, and fruit for lunch.
   
   Snack on unsalted nuts, trail mix, fruit, raw veggies, Rye Krisp, or graham crackers. Try eating a few handfuls of a crunchy fiber cereal such as Kashi, or nibble on a cereal bar.
   
   For dinner, experiment with fish, skinless poultry, beans, brown rice, whole-wheat pasta, and, of course, salads and veggies.
   
   Fruit and low-fat frozen desserts are examples of desirable after-dinner treats. And there's nothing wrong with the occasional cake, pie, or chocolates as long as the portions are moderate.
4. Be relaxed about your diet. You will never find a perfect food. Not everything on your plate needs to have a higher purpose. Take your tastes and preferences into account. If roast beef is your favorite food, it is okay to eat it—but try to make it a Sunday treat instead of a daily staple. The choices are your—and the better your overall diet, the more "wiggle room" you'll have to indulge your passions.
5. Take a long-range view. Don't get down on yourself if you slip up or "cheat" from time to time. Don't worry about every meal, much less every mouthful. Your nutritional peaks and valleys will balance out if your overall dietary pattern is sound.
   

Great Juice For Diabetics

 

Great Juice For Diabetics

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How come I came to know the great juice for those who are suffering from diabetes or high blood sugar level? Here in our house we usually only take fresh fruit or vegetable juice as our dinner. And, for us to have variety of juices, we searched for great combination of vegetables in which we found out that it could also cure diseases. But, just like medicines, you have to have faith that it could help you in your condition and take it in moderation as well. All you need to have is a quality made extractor and a measuring instrument for the extracted juice.You should take this in an empty stomach too(it means at least 2 hours after meal and at least 1 hour before meal) for great absorption of juice in your digestive system. Here are the great vegetable combinations for those who are suffering from HIGH BLOOD SUGAR LEVEL or DIABETES:

Note: These vegetable combinations and measurements are based on the booktitle: FRESH VEGETABLE AND FRUIT JUICES subtitle: what's missing in your body? formerly titled: Raw vegetable Juicesauthor: N. W. Walker

• Carrot 10 oz + spinach 6 oz
• Carrot 16 oz + celery 4 oz + parsley 2 oz + spinach 4 oz
• Carrot 6 oz + lettuce 4 oz + string beans 3 oz
• Carrot 7 oz + celery 5 oz + endive (escarole) 3 oz + parsley 3 oz
• Carrot: 9 oz + celery: 5 oz + parsley: 2 oz
• Carrot: 8 oz + radish 4 oz + lettuce 4 oz
• Carrot: 6 oz + Brus. sprouts: 5 oz + string beans: 5 oz

Now that you have 7 combinations of vegetable juices that are good for those who have high blood sugar level or diabetes, you may label them what combination to drink on sunday, monday, and so on and so forth. I am just your concerned health advocate friend, a nobody compared to your doctor but firmly believes that what we eat and drink has great impact on our health. We are not diabetics in our house but we include this combinations in our daily juice intake for our dinner. And for those that have high sugar level "BETTER TRY IT THAN NOT AT ALL." My friends who have this problem could testify that it is effective, better try it for you to judge if it is effective or not.

Fusing good taste and good nutrition

 

Fusing good taste and good nutrition

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Every spring, Harvard Medical School's Department of Continuing Education, The Osher Institute at Harvard Medical School, and The Culinary Institute of America present a special event called "Healthy Kitchens, Healthy Lives."

This four-day conference brings together doctors, dietitians, and health care professionals for an experience that combines the latest nutrition research with healthy cooking demonstrations and hands-on workshops.

Here are some practical tips for nutritious and delicious home-cooking from a recent Healthy Kitchens, Healthy Lives.

Make plants the main attraction

A substantial amount of research shows that people who eat a plant-based diet — mainly fruits, vegetables, whole grains, and legumes — live longer and enjoy better health than people whose diets consist mainly of animal-based foods like meat.

Many cultures developed their cuisines around plant foods out of necessity. Traditionally, animal protein was expensive, so limited quantities were available. Mediterranean, Latin American, and Asian cultures are known for pairing healthy plant foods with lean protein (fish, chicken) and monounsaturated fat (olive oils, nuts).

These diets can have substantial health benefits. For example, a Mediterranean-style diet has been found responsible for:

• longer life expectancy
• reduced heart disease
• relief from rheumatoid arthritis
• lower rates of Parkinson's disease
• lower rates of Alzheimer's disease

Here are three tips to get creative with your plant-based meals:

• Follow the motto "If it grows together, it goes together." For example, try the Spanish sauce called romesco over grilled vegetables. It's made from roasted red peppers, olive oil, and nuts.
• Make olive oil really shine by matching a bold olive oil, such as a Tuscan varietal, with other bold flavors, such as rosemary and pine nuts.
• Complement a milder olive oil, such as a French varietal, with subtly flavored foods.

Eat locally

Locally grown foods may be fresher and have higher nutrient content. Since they spend less time being shipped and handled, they may look and taste better.

Spice it up

Despite the lack of research on their health benefits, spices, herbs, and aromatics (any plant, herb, or spice that adds lively scent to a beverage or food) make other plant foods mouth-watering treats. And they are definitely a healthier option than piling on the salt. Unlike salt, spices have not been linked to high blood pressure, heart disease, or stroke. Here are four ways to ensure the quality and flavor of your spices:

• Buy them in small quantities and in their whole form to ensure freshness.
• Store them in a cool, dry space.
• Grind them right before use.
• Toast them dry in a hot skillet or stir-fry them in oil over medium-high heat (both for just 10-20 seconds).

Get excited about whole grains

Rich in fiber, vitamin E, and magnesium, whole grains (such as whole-wheat bread or pasta, or brown rice) are far better nutritionally than refined grains (such as white bread or white rice). And they make you feel fuller longer. Because the starch inside of them is absorbed more slowly, they're less likely than refined grains to quickly be stored as fat. Regular consumption of whole grains also reduces the risk of:

• diabetes
• cancer
• heart disease
• stroke
• diet-related depression (usually associated with very low-carbohydrate diets)

Here are five ways to incorporate different types of whole grains into your diet:

• Use whole-grain bread, pasta, and brown or wild rice.
• Try grains from around the world such as teff, spelt, farro, kamut, and amaranth.
• Blend whole grains with colorful vegetables, spices, and olive oil.
• Eat whole-grain cold or hot cereals, adding fruit, low-fat milk, or nuts.
• Season whole grains with sweet spices like nutmeg, allspice, cardamom, and masala spice.

Go a little nuts

In a large trial of men and women, eating nuts five times a week or more lowered diabetes risk by 27%. In another large study, women who ate nuts just about every day lowered their risk of heart disease by 32%.

However, since a one-ounce portion of nuts can pack 160 calories or more, eat them in moderation to help prevent weight gain. Two tasty suggestions: toasted pine nuts sprinkled over whole-grain pasta, or almonds on cereal.

Following the above advice will not only make your meals nutritious, but will also allow you to enjoy some of the most delicious food you've ever eaten.

Clear Chest Congestion at Home

Clear Chest Congestion at Home.

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When an ordinary cold or flu isn't treated with due care, it can trigger a build-up of excess fluid and mucus in the respiratory tract – specifically the lungs – which is called chest congestion. Symptoms include a wet cough and chest pains, and you can hear a wheeze when you breathe. This article will explain how to clear chest congestion at home, without the need for over-the-counter remedies or a visit to your doctor.

The most basic home remedy for relieving chest congestion is steam. Boil a pot of water and add some eucalyptus oil or peppermint to it. Put a tea towel over your head and hover it over the steaming solution; the tea towel should divert all the steam towards your air tracts (nose and mouth). The properties of the steam will help to loosen the phlegm in your respiratory tract and help to relieve your chest congestion.

• Hot fluids are great for colds and flu, and can help to relieve chest congestion as well. Herbal tea – such as anise, cardamom, rosemary or ginseng – really thins out the mucus and phlegm that is stuffing your lungs; peppermint tea is also a useful home remedy for clearing your chest congestion.
• Place a hot towel over your bare chest for a few moments. Try this a few times by dipping it in a basin of hot water and rinsing it to keep it hot. The temperature of your chest cavity will rise which will loosen you the phlegm and mucus in there and allow you to relieve the chest congestion with a couple of good coughs.
• Eating a bowl of hot chicken or homemade vegetable soup is great for a clearing chest congestion; their heat will help to free up the phlegm and mucus, but they also contain the essential vitamins needed in our daily diets.
• Ginger juice – if you have it at home – is a great reliever. Add some honey or lime juice to it for flavour, but it has been known to clear chest congestion.
• Add a teaspoon of turmeric to a glass of warm milk and drink it before you go to bed.
• Eating spicy foods, such as jalapeno peppers or chillis, causes a brief temperature rise in your respiratory system which helps to relieve the congestion.
• Massage any chest rubs you have into your chest; these are able to penetrate your lungs and free up the air passages.
• Stay hydrated as always. Maintain a high level of water consumption during a period of sickness; a hydrated body expedites recovery time for a number of reasons.
• Sleep with a raised pillow as this will promote nasal discharge and allow for easier breathing and a better quality of sleep. Getting rest during periods of illness is as important as any home remedy for clearing chest congestion.

These five habits can save your heart — here’s how

 

These five habits can save your heart — here's how

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According to hard data, five harmful habits herald the coming of heart disease. These five are smoking, being inactive, carrying too many pounds, eating poorly, and drinking too much alcohol.

Alone and together, they set the stage for artery-damaging atherosclerosis and spur it onward. They do this by deranging metabolism and changing how cells and tissues work. They also disturb the markers of health we worry about so much: blood pressure, cholesterol, and blood sugar. All too often, the end result of these five habits is a heart attack, stroke, peripheral artery disease, valve problem, aortic aneurysm, or heart failure. And the damage they cause isn't limited to the cardiovascular system, but extends to the kidneys, bones, and brain.

What can making better choices do for health and longevity? Consider this provocative finding from the Nurses' Health Study. Nonsmoking women with a healthy weight who exercised regularly, consumed a healthy diet, and had an alcoholic drink every other day were 83% less likely to have had a heart attack or to have died of heart disease over a 14-year period, compared with all the other women in the study. The results were almost identical in a similar study in men. In these two studies, more than two-thirds of all cardiovascular events could be chalked up to smoking, excess weight, poor diet, and drinking too much.

Five strategies for change

Count on these five white knights to protect your heart, your arteries, and the rest of you. They will make you look better and feel better. And it's never too late to start.

1. Avoid tobacco. Smoke from cigarettes, cigars, and pipes is as bad for the heart and arteries as it is for the lungs. If you smoke, quitting is the biggest gift of health you can give yourself. Secondhand smoke is also toxic, so avoid it whenever possible.
2. Be active. Exercise and physical activity are about the closest things you have to magic bullets against heart disease and other chronic conditions. Any amount of activity is better than none; at least 30 minutes a day is best.
3. Aim for a healthy weight. Carrying extra pounds, especially around the belly, strains the heart and tips you toward diabetes. If you are overweight, losing just 5% to 10% of your starting weight can make a big difference in your blood pressure and blood sugar.
4. Enliven your diet. Add fruits and vegetables, whole grains, unsaturated fat, good protein (from beans, nuts, fish, and poultry), and herbs and spices. Subtract processed foods, salt, rapidly digested carbohydrates (from white bread, white rice, potatoes, and the like), red meat, and soda or other sugar-sweetened beverages.
5. Drink alcohol in moderation (if at all). If you drink alcohol, limit your intake — one to two drinks a day for men, no more than one a day for women.

Making change

If you have one or more habits that are working against you, now is as good a time as any to set a course for better health. How? The American Heart Association recommends "cognitive behavioral strategies for promoting behavior change." They aim to help you think more positively about yourself as you make healthy changes. Here are some of those strategies:

Set goals. Having specific, achievable goals is a key strategy for successful change. Goals that involve behaviors ("I will eat three servings of whole grains a day") tend to work better than physiological goals ("I will lower my cholesterol").

Track your progress. With all the things you have to remember each day, it's hard to know whether you are meeting your daily goals. Data from dozens of studies show that self-monitoring is an important attribute of successful changers. You can track your exercise or pounds lost with a notebook, a computer, a smartphone, or an invention of your own.

Motivation. Changing a habit or behavior is easier if you have a good reason for doing it. Motivation can be something big, like getting in shape for a walking trip with a grandchild, or small, like fitting into a slimmer suit for a wedding. The more personal the motivator, the better.

Get support. Starting a change isn't nearly as challenging as sticking with it. Support from family, friends, a doctor, or someone else — even from an online community — can provide feedback and encouragement, especially when you are feeling low.

You don't need to aim for a complete transformation all at once. Small changes in diet, exercise, or weight can make a big difference in your health. Setting goals you can realistically achieve, and then meeting them, can snowball into even bigger improvements.

Blood pressure: How low should you go

 

Blood pressure: How low should you go?

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"Lower is better" has become something of a mantra for protecting the heart. The definition of a healthy cholesterol level has been ratcheted downward over the years, and aggressive lowering of LDL (bad) cholesterol is now standard operating procedure. Blood pressure guidelines have followed a similar trend, though more slowly.

There are physical limits to how low blood pressure can go. Problems like dizziness or fainting emerge if blood pressure falls too far. There's also some concern that aggressive blood pressure control may lower diastolic pressure (the bottom number of a blood pressure reading) too much, which could be harmful for people with narrowed or blocked coronary arteries.

Changing goals

In the 1970s, doctors believed that a decent systolic blood pressure was your age plus 100. In the 1980s, national guidelines set normal at anything under 140/85. Today, a healthy blood pressure is under 120/80. People with high blood pressure are urged to get it below 140/90; those who also have kidney disease or diabetes are urged to go further, with goals under 130/80. How far under remains to be determined.

Swing low

High blood pressure is silent, causing no symptoms or immediate problems unless it is sky-high. In fact, people who believe they can feel when their blood pressure is high are usually wrong. Low blood pressure, on the other hand, often causes noticeable symptoms. These include:

• blurry vision
• confusion
• dizziness
• fainting
• light-headedness
• weakness.

The symptoms are the same whether the low pressure is "natural" or whether it occurs as the result of drug therapy. These symptoms limit how aggressively blood pressure can be controlled.

For people with coronary artery disease, there may be another limit. When it comes to blood pressure, the heart differs from other organs in one very important way: the coronary arteries, which supply heart muscle cells with oxygen and nourishment, fill with blood when the heart relaxes between beats, not when it contracts.

For people with healthy coronary arteries, even low diastolic pressure is enough to fill the supply lines. But when coronary arteries become clogged with plaque, filling them may take an extra push. That has led to worries that for people with coronary artery disease, aggressively lowering blood pressure might do harm as well as good.

Some evidence indicates this is more than a theoretical possibility. Dr. Franz Messerli, a hypertension expert at St. Luke's-Roosevelt Hospital in New York, and his colleagues have looked at the effect of reducing blood pressure in two large clinical trials. In both trials, lowering pressure was a good thing for people with coronary artery disease-up to a point. Participants whose diastolic pressure dropped into the 70s or 60s were more likely to have heart attacks than those whose diastolic pressure stayed above that level.

The two studies aren't smoking guns. Neither was done to explore the relationship between low diastolic pressure and cardiovascular risk. It is possible that other diseases or factors could account for the difference, and that diastolic pressure is a red herring.

So now what?

A definitive answer about the best goal for diastolic blood pressure is several years down the road. The ongoing Action to Control Cardiovascular Risk in Diabetes (ACCORD) trial is looking at the effect of lowering systolic blood pressure below 120 in people with diabetes, which will almost certainly drive diastolic pressure below 80.

And the National Heart, Lung, and Blood Institute is planning the nine-year Systolic Blood Pressure Intervention Trial (SPRINT). This trial will randomly assign volunteers with high blood pressure to systolic pressure goals of under 140 or under 120.

What to do in the meantime? "It's reasonable for people with clear-cut coronary artery disease and high systolic blood pressure to exercise caution so they don't lower diastolic blood pressure too much," says Dr. Aram V. Chobanian, president emeritus of Boston University and past head of the panel that set federal blood pressure guidelines.

That means working hard to bring your systolic pressure under control (to 140 or so) while keeping an eye on your diastolic pressure. It's especially beneficial if you include exercise in doing this, since it offers improvements far beyond blood pressure.

Focus on high

While low diastolic pressure may be a conundrum, high blood pressure is a problem of monumental proportions. An estimated 73 million Americans have high blood pressure, and one-third of them don't know it. The majority don't have it under control. That's worrisome, because high blood pressure is the cause of two-thirds of all strokes and half of heart attacks and other forms of coronary artery disease, and contributes to heart failure, kidney disease, vision loss, and even dementia.

Don't let the possibility of harm from low diastolic pressure divert you from the proven benefits of getting your systolic pressure under control.

How to Prevent Stretch Marks

 

How to Prevent Stretch Marks.

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Stretch marks appear when your skin has been stretched beyond its natural limits. The skin loses a fibre called elastin and scars called "stretch marks" are formed. They can vary in colour, from pink to red to even purple in extreme circumstances, but they usually fade away in time. This is a guide on how to prevent stretch marks from appearing.

How do we get stretch marks?

Stretch marks are primarily synonymous with pregnancy or postnatal problems, but they can also affect those who experience sudden weight gain or rapid growth or any disorder really which makes the skin stretch beyond its comfort zone.

Some adolescent boys grow as much as nine inches in a year, while boys and girls are prone to putting on extra weight during puberty. Those who do experience such swift changes in their shape or growth patterns are likely to acquire these stretch marks, as the skin may not provide the required elasticity, or "elastic".

Women tend to acquire them more than men in the same way they tend to bruise a lot easier. Their skin is more fragile and delicate, so when it comes under significant strain, their stress tends to show; their hips, thighs and breasts are the areas where these stretch marks are most common.

Prevention Avoidance

Preventing this stretch is unavoidable if you experience rapid growth or weight-gain; the skin must give way. However, there are ways where you can prevent these stretch marks from appearing, by lessening the discolouration,

There are many stretch mark remedies and stretch mark removal creams on offer to help you recover. When used efficiently, these creams and lotions can prevent these stretch marks from appearing. Creams with cocoa butter, vitamin E and sweet almond oil are recommended; apply them in a spherical, borrowing motion to help stimulate the skin's elasticity as you do it. Pregnant woman and boys who are experiencing a remarkable growth spurt are advised to apply creams with cocoa butter specifically. When the stretch marks have appeared, the cocoa oil can still be used to lessen the visibility of the scars. Other solutions like aloe vera and tea tree oil are specifically useful at same.

Eat a balanced diet and drink at least two litres of water a day should go without saying really, but it can't be overstated either. Get plenty of exercise in too and stretch well before doing so. Maintaining a healthy lifestyle is good for your skin and allows it to prepare for and recover from any trauma. Let's hope these tips help you to prevent stretch marks from appearing.

The 5 reasons people exercise — what's yours

 

The 5 reasons people exercise — what's yours?

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People exercise for one of five reasons: for work, for health, for recreation, for competition, or for their appearance. The amount of exercise you need depends on your reasons for exercising, on your starting point, and on how quickly you want to achieve your goals. And the type of exercise you choose depends on your personal abilities and preferences, on your schedule, and on the facilities at your disposal.

1. Exercise for work

   For better or worse, not many 21st century Americans fill their exercise quotas in the workplace. As recently as the 1850s, about 30% of all the energy used for agriculture and manufacturing in the United States depended on human muscle power. No more. We've replaced hoes with tractors, brooms with vacuums, and stairs with escalators. Freed from physical work, people have used mental work to create a society of enormous convenience and comfort. In the process, though, we've created a hidden energy crisis—not a shortage of fossil fuels, but a shortage of the physical activity the human body needs to ward off disease and reach its full potential.
   
   

2. Exercise for health

   Exercise is the best-kept secret in preventive medicine. Despite our other differences, we all need to exercise for health. Regular exercise provides essential protection against many of the diseases that plague our country. The list includes:
   • heart attack
   • stroke
   • high blood pressure
   • diabetes
   • obesity
   • osteoporosis and fractures
   • depression
   • colon and breast cancers
   • dementia (memory loss)
   What does it take to get these benefits? Less than you might think. The key is what exercise scientists call isotonic exercise—activities that use your large muscle groups in a rhythmic, repetitive fashion without making your muscles work against heavy resistance. We used to call this "aerobic" exercise because we thought it had to be intense enough to boost your heart rate into the aerobic range (70% to 85% of your maximum heart rate). We also called it "endurance" exercise because we thought it had to be sustained continuously to be beneficial. But we now know that neither of these long-held beliefs is true. In fact, you can get all the health benefits you need from moderate exercise that won't make you huff and puff, even if you do it in little chunks—as long as it adds up to enough total activity. Mix daily activities, formal workouts, and sports play to get the cardiometabolic exercise you need for health. And for best results, do some stretching nearly every day and some strength training two or three times a week. The older we get, the more we need these supplementary activities. And as the years roll on, most of us will also benefit from some simple exercises to improve balance and prevent falling, a major health problem for seniors.
   
   

3. Exercise for recreation

   No need for an exercise tracking system, clock, or calendar here. If you're exercising for the fun of it, just go for it—as long as you meet your minimum needs for health. But the recreational value of exercise brings up a point that's relevant for hard-working people who are "too busy to exercise." Exercise is a great way to dissipate stress and lift your spirits. If your work threatens to overload your psyche, consider using exercise to refresh your mind. For some, that will mean a trip to the gym to burn off some stress on a treadmill or elliptical; for others, it will be a walk or jog outdoors to get away from it all; and for others, it will be a bit of stretching or yoga at bedtime. But don't let exercise add to your stress; if you hit a truly overwhelming patch, you can take a few days off without losing your edge.
   
   

4. Exercise for competition

   Here's where aerobic training comes in. To stay well, exercise for health fitness. To hit your peak for road running, racquet sports, basketball, biking, or any other competitive sport, work out for aerobic fitness. That means boosting your heart rate to 70% to 85% of its maximum and holding it there for 20 to 60 minutes. If you're like most of us, you'll have to build up slowly, and everyone who works out this hard should warm up before and cool down after aerobics. You'll also benefit from stretching, strength training, and if you're really going for it, interval training, or speed drills. It's a lot to ask of your body, particularly as you get older. And strenuous exercise has potential pitfalls. People over 50 should get medical clearance before starting an intense exercise program. Those with diabetes, high blood pressure, obesity, abnormal cholesterol levels, or other cardiovascular issues require special care. And because intense exercise is more likely to cause problems than moderate exercise, it's particularly important for competitive athletes to listen to their bodies and react promptly to signals of distress. Aerobic exercise has done a lot of good for many people. But because it is demanding, it has discouraged many others from exercising at all. That's why everyone should exercise for health and fitness, but only the motivated (and healthy) among us can set high-level aerobic fitness as a realistic goal.
   
   

5. Exercise for appearance's sake

   Weight loss is the most common goal. You can get there with the moderate exercise you need for health—but for faster, more impressive weight loss, double your goal to about an hour of moderate exercise a day. It sounds like a lot, but remember that you can break it into chunks. Remember, too, that the little things you can build into your daily routine will make a big difference; climbing stairs and walking for transportation are prime examples. And to really make progress, cut down on the calories you consume as well as boosting the calories you burn with exercise. Sorry to say, you can't selectively shed fat from your belly, butt, or thighs. But you can use calisthenics and strength training to firm up your muscles, which will make you look thinner and better. Exercising your options
   
   

6. So how much exercise do you need?

   Just enough to meet your goals. Make health your priority, and remember to get a check-up before you start a big new exercise push. Choose the activities that best fit your schedule, your budget, your abilities, and your taste. Construct a balanced program by adding the weight training, stretching, and exercises for balance that you need. Start slowly, build up gradually, and—above all—stick with it.

Savor the flavor of locally grown food

 

Savor the flavor of locally grown food

It seems that everyone is trying to become more environmentally friendly by recycling, taking public transportation, or even trying to "green" their grocery shopping and dinner plates.

One way to help the environment—and enjoy fresh, tasty food—is to focus on fruits and vegetables grown locally, and meats that are raised nearby.

Local produce can be sustainable if it supports local farmers and communities and does not harm the environment during production. However, local or sustainable does not necessarily mean that the food is organic. Organic food is produced with fewer or no fertilizers and pesticides than non-organic food.

Four benefits of locally grown food

1. Because local produce doesn't have far to travel from the farm to your kitchen table, it can be picked at its peak. This means it is fresher and has much more flavor than produce picked before it's ripe and then shipped across the country or the world.
2. Local farmers tend to grow more varieties of produce from heirloom seeds. These seeds are passed down from one generation to the next and generally shared among individuals rather than sold in catalogs. Using them gives each variety its own distinct flavors.
3. Some locally raised meats and poultry are grass-fed or free-range and raised without antibiotics or added hormones. The proteins from these sources tend to be leaner (lower in saturated fat and higher in omega-3 fats) and have more flavor.
4. Eating local foods can be a cultural experience. Discover local food when you're at home or traveling. For example, indulge in tart blueberries in Maine and prosciutto ham cured in Parma, Italy. Take pleasure in the food you eat as well as where it comes from. Appreciate its heritage and tradition, and experience the culture from the region where the food was grown.

Seven places to find locally grown food

• Farmers' markets Spaces where farmers sell their produce in a local community park or parking lot are called farmers' markets. They are a great way to meet the food grower, ask questions about the food's production, and get tips for preparing great meals. You can also find specialty jams, spreads, breads, baked goods, herbs, eggs, and cheese at many farmers' markets.
• Community Supported Agriculture (CSA) A CSA is a farm where people buy, in advance, a share of the season's crops. Once the growing season is under way, CSA members get a weekly basket of the freshly picked produce. Occasionally, the farm will also enlist your help during harvest.
• U-Pick A U-Pick is a farm that opens its fields to the public during harvest so you can pick your own produce. Common examples are strawberry patches in the summer and apple orchards in the fall.
• Farm stands A farm stand is a place, like a roadside stand, near the farm where a farm sells its produce.
• Food co-ops Food co-ops are worker- or customer-owned stores or buying clubs. They usually support the local community by selling locally grown, raised, or prepared food.
• Restaurants Look for restaurants that support local farmers by preparing locally grown food and by basing the menus on seasonally available produce.
• Home gardens Grow your own fresh herbs or produce in your backyard, in a window sill pot, or in a community garden.

Top Nutritional Tips To Support Healthy Hair Growth

 

Top Nutritional Tips To Support Healthy Hair Growth

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1. Eat adequate amounts of protein.

Protein is composed of the amino acids essential for the building of new cells, including hair. Five amino acids are of particular relevance to hair growth - cystine, cysteine, methionine, arginine and lysine. Inadequate protein intake over a lengthy period can force hair into the resting phase with shedding a few months later. It is obvious then that sufficient portions of protein rich foods should form part of your daily diet. The best sources of dietary protein are lean meats, fish, poultry, eggs, dairy products, soy, nuts, grains and seeds. At least 15% of your daily calories should come from protein-rich foods.

2. Eat adequate amounts of useful carbohydrates.

Carbs are an essential source of energy and help in the growth of body tissues, including hair. They are an important source of the B vitamins that are vital to healthy hair.

It is important that you concentrate on consuming non-refined carbs rather than the sugars and white flour that are so prevalent in many over-refined carb products. You should place an emphasis on consuming vegetables, fruits, whole grains, brown rice and potatoes. It is recommended that you obtain 55-60% of your daily calories from the carbohydrates found in these foods.

3. Achieve a healthy balance of dietary fats.

Fat is used in energy production and can be found in both animal and plant foods. Your body needs sufficient levels of fat to maintain good health. That fat should be obtained from a mixture of lean animal and plant sources. Roughly 25-30% of your daily calories should come from these sources.

4. The right nutritional balance is one that suits your personal circumstances.

How much of each food group you eat depends on a host of factors including age, sex, health and level of physical activity. When choosing meals and snacks, take account of the following key principles of sound nutrition:

• Eat a variety of foods.
• Apply moderation to your consumption of junk foods.
• Choose natural and lightly processed foods as often as possible.
• Do not over cook.

5. Support a nutritious diet with a few carefully chosen supplements.

Following a nutritious diet is essential for good hair health, but on its own this may not be sufficient for a number of reasons:

• Modern farming methods may deplete the nutrient quality of food.
• High stress levels may diminish nutrients in your body.
• Dieting may affect nutrient levels.
• Aging reduces the ability of our bodies to utilize certain nutrients.
• Exercise can deplete some nutrients.

It may be sufficient to supplement with a well-balanced multi-vitamin / mineral product but a number of products are available that specifically cater for the requirements of healthy hair.

20 guidelines for eating healthily with diabetes

 

20 guidelines for eating healthily with diabetes

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One of the most frequent questions people with diabetes ask is "What can I eat?" After all, diabetes is at root a metabolic disorder, affecting the way the body derives energy from food. Myths abound when it comes to diabetes and food—one of the most common being that there is a "diabetes diet" that prohibits sugar and lists other items to avoid.

In fact, dietitians and other health professionals give the same dietary advice to people with diabetes as they do to most people, but with extra emphasis on controlling weight and keeping blood sugar, blood pressure, and cholesterol values as close to normal as possible.

The basics: eat a well-balanced diet that emphasizes fruit, vegetables, whole grains, and lean protein, while watching total calories and getting regular exercise. What you choose to eat on a day-to-day basis is up to you, but the overall goals are to maintain a healthy weight and exercise regularly.

You should also strive to keep your blood sugar levels close to normal to prevent long-term complications of diabetes and avoid the short-term consequences of low blood sugar (hypoglycemia), and to control your cholesterol and blood pressure levels to reduce your risk of heart disease and stroke.

Here are 20 guidelines for healthful and enjoyable eating for people with diabetes and anyone else who wants to eat healthfully:

1. Eat a variety of foods; since no single food is perfect, you need a balanced mix of foods to get all the nutrients your body requires.
2. Eat more vegetable products and fewer animal products.
3. Eat more fresh and homemade foods and fewer processed foods. Avoid fast food and junk food. You know what they are.
4. Choose your fats wisely. Cut down on meat, the skin of poultry, whole-fat dairy products, stick margarine, fried foods, processed snack foods, and commercial baked goods made with trans fats. Think about dressings, sauces, and cooking oil. Use olive or canola oil to cook whenever possible, and moisten your bread with olive oil or soft margarine. Get "good fats" from fish and nuts.
5. Choose your carbs wisely. Cut down on simple sugars; remember that sodas, sports energy drinks, and fruit juices are loaded with sugar. Cut down on highly refined products made with white flour. Favor whole-grain, coarsely ground, unrefined products. Don't be fooled by dark-colored bread or by labels that boast of unbleached flour, wheat grain, or multigrain flour. Instead, look for whole grain as the first ingredient, and read the fine print to learn the fiber content of a portion; more is better. Learn to like bran cereal, vegetables, fruits, nuts, and seeds. Consider fiber supplements if you can't get enough from foods.
6. Consume at least three cups of non- or low-fat dairy products a day.
7. Eat protein in moderation. Favor fish and skinless poultry. Experiment with soy and beans as a protein source. Aim for 5½ ounces of protein-rich foods a day; count ¼ cup of cooked beans or tofu, ½ ounce of nuts or seeds, or one egg as equivalent to 1 ounce of cooked fish or cooked lean meat or poultry.
8. Restrict your sodium intake to less than 2,300 mg per day, particularly if your blood pressure is borderline or high, by reducing your use of table salt and processed foods such as canned soup and juices, luncheon meats, condiments, frozen dinners, cheese, tomato sauce, and snack foods. People with blood pressure above 120/80 mm Hg should aim for 1,500 mg a day, as should anyone above age 50.
9. Eat more potassium-rich foods, such as citrus fruits, bananas, and other fruits and vegetables. Eat more calcium-rich foods such as low-fat dairy products, broccoli, spinach, and tofu (but don't take calcium supplements to boost your daily intake above 1,200 mg).
10. Eat more grain products, especially whole-grain products, aiming for at least 6 ounces a day. Count 1 cup of dry cereal; ½ cup of cooked cereal, rice, or pasta; or one slice of bread as 1 ounce. Whole grains and brown rice should provide at least half your grains; the more, the better.
11. Eat more vegetables, especially deep-green and yellow-orange vegetables. Aim for at least five servings a day. Count 1 cup of raw leafy greens, ½ cup of cooked or raw vegetables, or ½ cup of vegetable juice as one portion.
12. Eat more fruits, aiming for at least four servings a day. Count one medium-size piece of fruit; ½ cup of fresh, frozen, or canned fruit; or ½ cup of fruit juice as one portion.
13. Eat more fish, aiming for at least two 4-ounce servings each week. Remember to broil, bake, or grill instead of frying.
14. If you choose to eat red meat, try to reduce your intake to two 4-ounce servings per week. Avoid "prime" and other fatty meats, processed meats, and liver. Switch to chicken and turkey, always removing the skin. Be sure your meat and poultry are cooked to 160° or more, but not charred.
15. Eat eggs sparingly; aim for an average of no more than one egg yolk per day, including those used in cooking and baking. Use egg substitutes whenever possible.
16. Include seeds and unsalted nuts in your diet. Nuts have been linked to a reduced risk of cardiac death, but since they are high in calories, moderation is the watchword.
17. Use vegetable oils in moderation, favoring olive and canola oils. Reduce your intake of partially hydrogenated vegetable oils, palm oil, and coconut milk.
18. If you choose to use alcohol, drink sparingly. Men should not average more than two drinks per day, women one a day. Count 5 ounces of wine, 12 ounces of beer, or 1½ ounces of liquor as one drink. Never drive or operate machinery after drinking.
19. Adjust your caloric intake and exercise level to maintain a desirable body weight. If you need to reduce, aim for gradual weight loss by lowering your caloric intake and increasing your exercise level.
20. Avoid fad diets and extreme or unconventional nutritional schemes. If it's too good to be true, it's not true. And remember that these guidelines are intended for healthy people; people with medical problems should consult their doctors to develop individualized nutritional plans.