Nutrition 101

How to Stay Cool In Summers

2012-03-03T09:00:00.000-08:00

I really enjoy summers, they are the perfect time to spend time with family and go for a vacation. However, battling the summer heat in Phoenix is far from being pleasant. In fact, a typical summer day can feel like an oven that has been put on a really high pre-heated temperature. "According to the Centers for Disease Control and Prevention, approximately 400 Americans die each year due to summer's heat. Everyone is at risk when temperatures rise above 90 degrees but the elderly and the very young are most susceptible to heat and heat-related illnesses"[1].

So, how do you cope with the heat this summer? Besides the essentials, like applying tons of sunscreen lotion and wearing loose fitting, preferably cotton clothes, here are a few tips that will keep help you keep your cool in the sweltering summer.

Drink Plenty of Fluids:

Your body's ability to sweat and cool down depends on adequate rehydration. Drink plenty of water especially during exercise even if not thirsty. Body can easily lose up to a quart of water an hour while exercising in hot weather. Drink water before, during and after exercising. Try coconut water instead of sugar loaded sports drink and juices. It is a natural cold drink. It has the same level of electrolyte, which is found in human blood. Thus, it helps in maintaining the balance of electrolytes in blood. Avoid drinks that contain caffeine or alcohol, which actually promote fluid loss.

Avoid the Peak Hours

You can't stop your life because of the heat, but try to avoid the hottest times of the day if possible. Exercise in the morning or evening to avoid the most intense heat. If you are outside, wear a hat to shield you from the hot sun. If possible exercise near a water feature and carry a cooler with ice water and a washcloth in it. Wipe your face and neck with the cold wet cloth periodically to cool off. I have found that if you hold the cold wet cloth between your inner wrists for a minute or two, it cools the blood passing near the skin surface in turn cooling your upper body.

Dress for the Heat

Dress in cool, light clothes to allow circulation of air between your skin and the environment. Light colored clothing will reflect sunlight whereas darker clothing will absorb the heat. Cotton and linen are natural fabrics and will absorb the sweat and perspiration totally. Cotton cloth is a great insulator and helps to maintain the temperature inside the body. In summer when the outer temperature is high, cotton clothes helps to keep the temperature inside the attire cool.

Eat for Heat

Ayurveda describes summer as Pitta season. Pitta is made of fire and water, and its qualities are hot, sharp, oily, and light. During summer season you can reduce Pitta heat within your own body by eating a diet of cooling foods. "The best foods to keep you cool during summer are watermelon, cucumber, mint, coconut, summer squash, fennel, cilantro, and aloe-vera. It's best to avoid spicy, acidic and greasy foods during summer as they will increase the heat in your body and make you feel hotter"[2]. Eating fruits can be a great way to keep you cool and replenish your body's minerals at the same time. The best fruits for this are melons because they contain a high amount of water. Watermelons, in particular, are 92% water, so while you are having sweet summers treat; you are also staying cool and staying hydrated.

Cool Off in the Water

Swimming is an excellent way to exercise when the weather gets hot. As opposed to other heavier forms of exercise, swimming is non weight bearing & burns much more calories without putting undue pressure on joints. Besides benefiting the body, swimming can soothe and relax the mind, taking away all the stress and tensions. Knowing how to swim improves personal safety. However, you don't need to be a swimmer to benefit from water exercise; doing a simple dog paddle at the shallow end of the pool still counts.

Watch Out For Heat Stroke

According to the American Red Cross the symptoms of heat exhaustion include headaches, dizziness, nausea or vomiting, pale skin, heavy sweating and a high temperature. If you have any of these symptoms you must:

• find a cool place and loosen tight clothes

• drink plenty of water or fruit juice

• sponge yourself with cold water or have a cool shower.

Heatstroke can develop if heat exhaustion is left untreated -but it can also develop suddenly and without warning. The symptoms of heatstroke include hot and red skin, headaches, nausea, intense thirst, raised temperature, confusion, aggression and loss of consciousness. Heatstroke is a life-threatening condition. Help is needed fast. Call 9-1-1 or contact your local emergency department.

Have a backup plan

If you're concerned about the heat or humidity, stay indoors. Work out at the gym, walk laps inside the mall or climb stairs inside an air-conditioned building.

Enjoying the summer vacation is important but don't let hot weather put your life at risk. I hope these ideas help you protect yourself and others from summer heat.

Originally Published in Valley India Times, June 2011

Sources:

[1]: "Beat the Heat with Red Cross Safety Tips", American Red Cross, 2008

[2]: "Ayurvedic Secrets to Keeping Cool in Summer", Bodhimed Ancient Medicine for Modern Health

New Year, New Resolutions, New Health!

2011-12-31T09:00:00.000-08:00

It’s that time of the year again when I and many others like me make resolutions to exercise regularly, eat well, give up bad habits and do what it takes to get the look we want. But as soon as the ball drops and the party ends most of us fail to keep our promises to ourselves. Will this year be any different or as usual we will fail our own resolutions? Well, with these simple and practical tips I am sure we can stop the cycle of resolving to make changes and then not following through.
Be realistic
The surest way to fall short of your goal is to make your goal unattainable. For instance, resolving to never eat your favorite food again could be a bad choice. Strive for a goal that is attainable, such as avoiding the food more often than you do now. Don’t set your expectations too high or you are setting yourself up for failure.
Patience and Persistence will Payoff
The most common reason plans fail is impatience. As the old saying goes, 'patience is a virtue,' and these time-honored words ring true when dealing with lifestyle changes. In today’s fast-paced, high tech world people want results immediately. Start low & slow! Don’t rush into things. Let your body adjust to your new program and you are less likely to experience an injury Slowly getting into exercise regime allows muscles, tendon, ligaments and joints to start moving and stretching with a much lower risk of injury. If you jump into exercise too quickly, you can very easily strain a muscle, tendon or overstretch a ligament. Be patient! Results take place after months of dedication and discipline.
Talk about it
Don't keep your resolution a secret. Tell friends and family members who will support your resolve to change yourself for the better or improve your health. Exercise with a friend when possible as you are more likely to do things when someone else is depending on you.

Stick to it
Experts say it takes about 21 days for a new activity to become a habit and 6 months for it to become part of your personality. Do exercise at a consistent time; when you are not as likely to have scheduling conflicts; early in the morning may be better than late at night when you are tired. Do exercise that you like - if swimming is not your thing, you are unlikely to continue: find exercises or stretches that you are willing to keep up. Your new healthful habits will become second-nature in no time.

Track your progress
Keep track of each small success you make towards reaching your larger goal. Short-term goals are easier to keep, and small accomplishments will help keep you motivated. Instead of focusing on losing 30 pounds, focus on losing that first 5. Keeping a food diary or a symptom journal may help you stay on track. Many people resist that extra food because they didn’t want to write it down. Also, a journal is a record to look back at and reflect on your true eating habits.

Wellness is a way of life
Wellness is a way of thinking. Creating a life of mental, physical, emotional, and spiritual wellbeing requires a clear vision, a well-grooved belief system that supports that vision, and a day-to-day discipline to adjust to the many distractions in today’s world. Start the day with a focused task. Those who practice a little mindfulness in the morning have a better ability to stay focused throughout the day. A moment of deep breathing and quiet meditation can instill a sense of balance during the hectic day. Those who practice regular meditation can stop their minds from wandering much faster than those who don't. Spending time relaxing on your back, connecting to your breath, is a great way to escape and relieve stress.
Don't beat yourself up
Obsessing over the occasional slip won't help you achieve your goal. Do the best you can each day, and take each day one at a time. Many believe if they can’t exercise 4-5 days a week, 2 days a week isn’t enough to benefit. But, twice a week is 100 workouts a year. The mistakes most people make with exercise resolution’s for the New Year is basic — too much, too fast, too soon. They make a resolution that takes too much time, expect results too fast, and increase their workload too soon. This results in missed workouts, frustration and injury. According to the D.I.S.C Sports and Spine Center five tips to make a resolution become a habit are as follows:

1.Every step counts and every bite counts. More steps + fewer bites = less weight.

2.One ounce a day is 23 pounds a year. Anybody can lose one ounce a day.

3.The scale is your friend and should be used daily. It reminds you about your mission, rewards your successes & minimizes your failures (weighing daily prevents big surprise's that derail resolutions).

4.There are 21 meals a week. Make 18 of them healthy.

5.Pay attention, especially at restaurants or social gatherings where large amounts of high calorie foods are abundant.

Keep trying
Don’t lose hope if your resolution has totally run out of steam by mid-February. Start over again! There's no reason you can't make a "New Year's resolution" any time of year.
Exercise more, eat healthy, smile more, laugh more, find moments of silence and have a Happy, Healthy and Peaceful 2012.

Originally Published in Valley India Times, January 2011
Sources:
1.Tresca A, “10 Tips for Keeping New Year's Resolutions”, February, 2010
2.D.I.S.C Sports and Spine Center, “Health Tips for the New Year; Patience and Persistence will Payoff”, December, 2010

All about Macronutrients

2011-12-24T09:00:00.000-08:00

Nutrients are substances needed for growth, metabolism, and for other body functions. Macronutrients are nutrients that provide calories or energy. There are three broad classes of macro-nutrients: carbohydrates, proteins and fats. The main function of macronutrients is to provide energy, counted as calories. Macronutrients also have specific roles in maintaining the body and contribute to the taste, texture and appearance of foods, which helps to make the diet more varied and enjoyable.
Carbohydrates and fats are the primary source of energy and provide calories. Carbohydrates in particular are the primary energy source for the brain and main source of calories to maintain body weight. They are also involved in the construction of the body organs and nerve cells. Dietary fiber, which is a carbohydrate, also helps keep the bowel functioning properly. Carbohydrates include starches, sugar and celluloses and are obtained through cereals, pulses, sugar, fruits and vegetables. Sugars are simple carbohydrates and are readily digested and absorbed. Starches being complex carbohydrates require certain enzymatic reactions for conversion to sugar before they are absorbed. According to the Dietary Reference Intakes (RDI) published by the Unites States Department of Agriculture (USDA), between 50 and 55% of calories should come from carbohydrates and 20-35 g dietary fiber per day should be taken by all those over two years of age.
Proteins are growth promoting and body building substances and are essential for every function of the cell. Dietary protein is required for growth especially by children, teenagers, and pregnant women, tissue repair, immune system function, hormone and enzyme production, and for lean muscle mass and tone maintenance. These are found in cereals, pulses, animal foods such as flesh, meats and milk. Animal foods are ready sources of good quality proteins. However, combinations of plant foods like cereals and pulses can provide protein of an equally good quality. According to the RDI, adults need to eat about 60 grams of protein per day (0.8 g per kg of weight). Adults who are physically very active or trying to build muscle need slightly more. In other words between 10 and 35% of calories should come from protein.
Fats are concentrated sources of energy and provide twice the energy than that of carbohydrates and proteins. Besides being a source of energy, fat stores protect the internal organs of the body. Some essential fats are also required for the formation of hormones. Fats are the slowest source of energy but the most energy-efficient form of food. They are stored by the body either in the abdomen (omental fat) or under the skin (subcutaneous fat) for use when the body needs more energy. According to RDI 20-35% calories should come from fats. Fats that are in foods are combinations of four main types:
Saturated Fats: Are solid at room temperature and are most often of animal origin. Examples are butter, cheese, coconut and palm oil. These fats provide a concentrated source of energy in the diet and are building blocks for cell membranes and a variety of hormones and hormone-like substances. An excess of these fats in the diet however, is believed to raise the cholesterol level in the bloodstream.
Monounsaturated Fats: Are liquid at room temperature. Examples are olive, peanut and canola oil. Nuts such as pistachio, almonds, hazelnuts, macadamia, cashew, pecan, peanuts, avocados, and their oils are also examples of monounsaturated fats. They appear to protect against heart disease, in that they reduce blood cholesterol levels.

Polyunsaturated Fats: Are also liquid at room temperature and can be further divided into the omega-6 and the omega-3 families. Polyunsaturated fats are thought to reduce the risk of coronary heart disease. The omega-3 forms are believed to have a positive impact on heart health and to play an important role in brain and eye function. Oily fish such as salmon, herring and mackerel are examples of omega-3s, and they are also found in walnuts and some oils like soybean and rapeseed. Sunflower seeds, wheat germ, sesame, walnuts, soybean, corn and their oils are good sources for omega-6s.
Trans-fatty acids: Are produced by the partial hydrogenation of vegetable oils and present in hardened vegetable oils, most margarine, commercial baked foods, fatty meat from beef and sheep and many fried foods. An excess of these fats in the diet is thought to increase the risk of heart disease.
An eating plan that is balanced in its macronutrient distribution can help reduce the risk of disease and foster lasting weight loss. Based on a 2000 calorie intake; for adults and children above four years of age the recommended daily allowance for macronutrients is listed below.

Source: USDA Recommended Daily Allowance

While each of these macronutrients provides calories, the amount of calories that each macronutrient provides varies.
Carbohydrate provides 4 calories per gram.
Protein provides 4 calories per gram.
Fat provides 9 calories per gram.
For example, if the Nutrition Facts label of a given food indicates 12 g of carbohydrate, 2 g of fat, and 0 g of protein per serving, then to calculate total calories that you will get per serving, you need to do following simple calculation.

Total Calorie = Grams of Carbohydrate * 4 + Grams of Protein * 4 +Grams of Fat * 9
In this case:
Total Calorie = 12* 4 + 0 * 4 +2 * 9
Total Calorie = 66 Calories per serving.

There is one more substance that provides calories - Alcohol. Alcohol provides seven calories per gram. It is however not a macro-nutrient and we don't need it for survival. In fact, if you are serious about your health then alcohol is one of those substances that you should avoid.
Using the above given calorie calculation equation you will be able to make much better choice of food as per your requirements. The food we eat and healthy dietary practices are the cornerstones of good health and vitality. Thus understanding the basics of macronutrients is important as a fundamental knowledge of what we eat everyday and adds to our ability of taking proper nutrition decision.
Originally Published in Valley India Times, May 2011
Sources:
Laberge M, "Macronutrients", Diet.com, Your Nutrition and Health Solution, 2000
National Institute of Nutrition, Hyderabad, India

Say No to Artificial Sweeteners

2011-12-17T09:00:00.000-08:00

In my last article we talked about the harmful effects of table sugar on our health. But let's face it-we all love our sweets. That is why artificial sweeteners have taken such an important role in our
diets.

Today, you find artificial sweeteners in everything from yogurt to baked goods. Big business continues to tell you that they're sugar-free and a healthy alternative to sugar.

Tragically, the truth is this: artificial sweeteners such as Splenda and Nutrasweet are NOT healthy -- or safe.

Saccharin, the first artificial sweetener, was synthesized in 1879. It became popular because of its low cost of production at the time of sugar shortages during World Wars I and II. After these wars, when sugar once more became available and inexpensive, the reasons for using saccharin shifted from economics to health. In 1981 the next artificial sweetener, aspartame, marketed as Nutra-Sweet, became popular. Since then several new nonnutritive sweeteners have been introduced with a promise to be more like real sugar with few calories.

Aspartame is the most utilized artificial sweetener in the United States, controlling over 50% of the market. It is the technical name for the brand names NutraSweet, Equal, Spoonful, and Equal-Measure. Aspartame was discovered by accident in 1965 when James Schlatter, a chemist of G.D. Searle Company, was testing an anti-ulcer drug.

Multiple citings appear to indicate that aspartame has had the most complaints of any food additive available to the public. "It accounts for over 75 percent of the adverse reactions to food additives reported to the FDA. Many of these reactions are very serious including seizures and death. A few of the 90 different documented symptoms listed in the report as being caused by aspartame include:

Headaches/migraines, dizziness, seizures, nausea, numbness, muscle spasms, weight gain, rashes, depression, fatigue, irritability, tachycardia, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, anxiety attacks, slurred speech, loss of taste, tinnitus, vertigo, memory loss, and joint pain."

Aspartame is a synthetic chemical composed of three ingredients – two amino acids and a methyl ester bond. The amino acids are phenylalanine and aspartic acid, two common components of many foods that are usually completely safe for consumption. But this is not the case with aspartame.

According to Dr. Joseph Mercola, "In a normal protein like meat, fish or eggs, phenylalanine and aspartic acid comprise 4-5 percent each of the total amino acid profile. This is how nature intends the human body to encounter these two amino acids and there is nothing wrong with these substances if they occur naturally in a proper balance with other amino acids.

But in aspartame the ratio of these two amino acids is 50 percent phenylalanine and 40 percent aspartic acid (with 10 percent methyl ester bond, aka wood alcohol, a known poison). In other words, on a percentage basis this is a massive quantity of two unnaturally isolated amino acids that are simply not found in this ratio in nature, bonded together by a known poison. "

The result of this chemical combination is a sweet tasting neurotoxin. As a result of its unnatural structure, the amino acids in aspartame literally attack the cells, even crossing the blood-brain barrier to attack your brain cells, creating a toxic cellular overstimulation, called excitotoxicity.

Recently an article in the New York Times discussed a new seven-year study on aspartame by Dr. Morando Soffritti. The research team found that the sweetener was associated with high rates of lymphoma, leukemia and other cancer in rats who were given doses equivalent to five 20 ounce diet sodas a day. This led the European Food Safety Authority to look more closely at the safety of aspartame.

You may think you're making a healthy choice by swapping out sugar for artificial sweeteners but the truth is that you're not. Your body, when given artificial sweeteners, begins craving sweets because you are not giving it the proper fuel it needs.

For those times when you just want a taste of something sweet, there is a healthier alternative called Stevia that you can use in moderation. Stevia is a natural plant and safe when used as a sweetener; no allergic reactions to it have been reported. It is hundreds of times sweeter than sugar and truly has virtually no calories. However, if you have insulin issues, it is best to avoid sweeteners altogether, including Stevia, as they all can decrease your sensitivity to insulin

So next time when you sweeten your beverage; STOP and think for a second and then try the healthy alternative like Stevia or 100% organic honey and toss out all artificial sweeteners and any products that contain them immediately.

Originally Published in Valley India Times, September 2011

Sources:

McDougall,"Artificial Sweeteners Are Unnecessary and Unwise", The McDougll Newsletter, 2006
Mercola Joseph, "Proven Unsafe But FDA-Approved: Are YOU Still Consuming This Man-Made Poison?", Dr Mercola Website, 2011
Manny, "Artificial Sweetners: Fact or Fiction", Fox News

Harmful Effects of Sugar

2011-12-10T09:00:00.000-08:00

Do you ever feel intense sugar cravings in the middle of the afternoon or in the evening after dinner? Have you ever felt an uncontrollable urge to grab a chocolate bar or a piece of barfi ? If your answer is YES, then you are not alone. Not long back when I was in school sugar loaded coffee and a doughnut were my favorites to overcome the afternoon slump. I was under the impression that diabetes commonly associated with sugar consumption is not an issue as long as I am young and active. Well I didn't know any better. It was only after I started my quest for healthy lifestyle that I realized the bad I was doing to myself.

After researching I found that sugar not only causes a spike in the blood sugar levels but also hinders the body's immune system and predisposes people to allergies and infections. The number, shape and activity of white blood cells are adversely affected by excessive sugar consumption. Listed below are just some of the health conditions associated with over consumption of sugar.

Sugar upsets the mineral relationships in the body
Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children
Sugar can produce a significant rise in triglycerides
Sugar contributes to the reduction in defense against bacterial infection (infectious diseases)
Sugar reduces high density lipoproteins (or HDL)
Sugar leads to cancer of the ovaries
Sugar can increase fasting levels of glucose
Sugar interferes with absorption of calcium and magnesium
Sugar can weaken eyesight
Sugar can cause gallstones.
Sugar can cause heart disease.
Sugar can cause appendicitis.
Sugar can cause multiple sclerosis.
Sugar can cause hemorrhoids.
Sugar can cause varicose veins.
Sugar can contribute to Alzheimer's disease

The above list is just a snap shot there are over 146 medical conditions attributed with sugar consumption. Today, the average American consumes 150 pounds of sugar a year. According to U.S. Department of Agriculture that is about 52 teaspoonfuls of added sugar per person per day. Can you imagine gobbling down 52 teaspoons of sugar every single day? Believe it or not most people are doing exactly that. Many people struggling with serious health conditions and weight loss make an attempt to reduce sugar in their diets. They think by not adding sugar to their coffee they are doing all the right things but they may be consuming sugar unknowingly. This is why it is essential to become aware of the hidden sources of sugar in our foods. Sugar comes in many different forms like barley malt, brown sugar, cane juice crystals, high fructose corn syrup, molasses, turbinado sugar, xylitol, etc. to name a few. It is therefore important to read the ingredient list before you buy any pre processed food for hidden sources of sugar. Apart from being careful about hidden sources here are few ways that might help you avoid sugar cravings.

Get rid of anything sugary in your house: For most of us this is the best way – eliminate all the sugary foods around. That way you won't be able to eat what isn't available when the cravings occur.

Drink More Water: If you are a sugar addict, it's possible you do not drink enough water. Drink at least 3 glasses of water each day with no sweeteners. Just plain delicious water!

Eat More Vegetables: The more veggies you eat, the less likely you will be tempted to go to sugary foods. It will also occupy you long enough to hopefully get through the sugar craving.

Get enough rest: Sugar affects your blood sugar levels, which affect your energy levels. If you aren't sleeping enough then you might be tired and craving sugar that will give you a quick energy boost. Get enough sleep in order to stop cravings caused by lack of sleep.

Identify and avoid triggers: Figuring out what triggers sugar cravings can help you avoid them. When you find out whether lack of sleep, boredom, depression, habit, stress, etc. is causing your cravings you can then fix the triggers so that you can stop the cravings.

This is not going to be easy, especially if you are like me and have a sweet tooth. Start slow and be determined to avoid all sugar for at least a week, and then give yourself a free day. I am sure this way you will stick longer on your plan. Operation SugarLess could be a challenge. But I am sure you can do this. If you
have any tips on giving up the extra sugar or want to do it with me please give me a shout at parul@whole-body-fitness.com .

Originally Published in Valley India Times, August 2011

Sources:
Nancy Appleton, "146 Reasons Why Sugar Is Ruining Your Health", Rheumatic Org
Mary, "Saying Goodbye: How to Stop Eating Sugar", Living Happy and Healthy, 2010

Parul Agrawal is a Certified Personal Trainer and Nutritionist based out of Chandler. She is the co-owner of WHOLE BODY FITNESS, LLC. (www.whole-body-fitness.com). She also has B.S. and M.S degree in engineering. Parul believes that human body is the most complex engineering machinery and her passion is to combine her engineering knowledge with personal training and nutrition to create well balanced fitness plans for whole body fitness. You can mail her at parul@whole-body-fitness.com or call at 480-516-2962.

Disclaimer: The views expressed in this article are provided for information only. All care has been taken for the accuracy of the information provided, but the author does not make any warranty of any kind. In no event shall the author be liable to any individual for any decision made or taken in reliance on such information. If therapy or medical advice is required, appropriate practitioner should be consulted.

Make Protein a Part of your Diet

2011-12-03T09:00:00.000-08:00

"Protein is found in muscle, bone, skin, hair, and virtually every other body part or tissue. At least 10,000 different proteins make you what you are and keep you that way. Twenty or so basic building blocks, called amino acids, provide the raw material for all proteins. Because the body doesn't store amino acids, as it does fats or carbohydrates, it needs a daily supply of amino acids to make new protein. The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day to keep from slowly breaking down their own tissues. Lack of protein can cause growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death". ¹

Complete protein contains all the amino acids needed to build new proteins. Animal sources of protein tend to be complete. "Other protein sources lack one or more "essential" amino acids—that is, amino acids that the body can't make from scratch or create by modifying another amino acid"¹. These are called incomplete proteins, and usually come from fruits, vegetables, grains, and nuts.

Vegetarians need to be aware of this. To get all the amino acids needed to make new protein, and to keep the body's systems in good shape vegetarians should eat a variety of protein-containing foods each day.

Below is a list of high protein vegetarian foods intended for everyday consumers.

Dairy

Milk, 1 cup - 8 grams
Cottage cheese, ½ cup - 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz

Low sodium Parmesan cheese provides the most protein with 41.6 grams per 100 gram serving. It is followed by regular whole Parmesan at 35.8 grams of protein per 100 grams. That is 10 grams of protein per ounce, and 3.6 grams per cubic inch. Other cheeses like Romano, Mozzarella, and Swiss provide around 28-30 grams of protein per 100 gram serving. Softer cream cheeses, or spreadable cheeses, provide the least protein with only 16 grams per 100 gram serving³.

Beans (including soy)

Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams

The older, larger, and more mature a bean gets the more protein it carries. Edamame packs a powerful punch when it comes to nutritional content. A 100 gram serving (1/3 ounce or about 35 pods) of the beans only, not the pods, has 125 calories pack with 12 grams of protein. It is also rich in calcium, and phosphorus and is a good source of vitamin A.

Lentils, pulses, and peanuts (a legume) are a great vegan source of protein. Peanuts provide the most protein with 23.7 grams per 100 gram serving or 6.6 grams per ounce, 0.2 grams per peanut. Lentils provide the most protein when consumed raw at 25.8 grams per 100 gram serving, and 9 grams per 100g serving cooked (17.9 grams of protein per cup).

Eat soy in moderation. Soybeans, tofu, and other soy-based foods are an excellent alternative to red meat. In some cultures, tofu and soy foods are a protein staple. But if you haven't grown up eating lots of soy, there's no reason to go overboard: Two to 4 servings a week is a good target; eating more than that likely won't offer any health benefits and we can't be sure that there is no harm.

Nuts and Seeds

Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 8 grams
Flax seeds – ¼ cup – 8 grams

Pumpkin seeds are good sources of protein and other nutrients. Combine them with granola, raisins and nuts in snacks and cereals, or use them instead of nuts in baked goods. There protein content depends on whether the pumpkin seeds are shelled or left with their husks on.

Yeast Extract Spread

Yeast extract spreads are popular in Britain and Europe, and have started to gain popularity in the U.S. A good vegan source of vitamin B12, the spread also packs a lot of protein. One hundred grams provides 27.8 grams of protein that is 1.7 grams per teaspoon.

In order that you stick with the high protein vegetarian sources as part of your diet, the key is variety. You need to ensure that you cook the vegetables right and get plenty of it with every meal. If you spread the veggies, nuts and dairy throughout the day, you'll be more likely to always get some protein as part of your diet.

Originally Published in Valley India Times, November 2011

Sources:

1. Protein: Moving Closer to Center Stage, The Nutrition Source, Harvard School of Public Health
2. D Laura, "List of High-Protein Foods and Amount of Protein in Each", About.com
3. Top 10 Foods Highest in Protein, Healthalicious Ness

Week 2 of No Shampooing

2011-11-27T20:25:00.000-08:00

Yes, its been 2 weeks. This is the longest I have been without shampooing mmy hair. I wash and rinse every other day. I don't think I need to do it so often but I wanted to look presentable during the holidays and took extra care.

Now that holidays are over I will wash and rinse only as needed.

The road so far has been good. My hair feel softer and shinier especially on the days I rinse (you can see the difference from Week 1 in the picture above). Even got few compliments from different people which give me more reasons to continue with no shampooing. Can't believe people are actually noticing my hair!!!

Stay tuned to learn more next week.

Good Night.

Feed your Heart Well!

2011-11-26T09:00:00.000-08:00

In the last article we talked about clogged arteries or Atherosclerosis, a condition that occurs when fatty buildup or plaque reduces the blood-carrying capacity of the arteries. The human body relies on the delivery of oxygen and nutrients in the blood to cells and tissues. Atherosclerosis impairs this vital function, setting up a scenario for serious health effects. Although atherosclerotic heart disease gradually takes hold as we age, the condition is accelerated among smokers and those whose diets include excessive amounts of saturated and trans-fatty acids. Therefore, any diet aimed at slowing down the development of atherosclerosis should be low in total fat - especially saturated fat - and low in dietary cholesterol.

Here is some basic advice to slow down atherosclerosis by dietary and lifestyle means:

■Eat more fish. Fish is a good source of protein and other nutrients. It also contains omega-3 fatty acids, which may help reduce the risk of heart disease and stroke. The American Heart Association recommends two servings a week of omega-3 fatty acid-rich fish like salmon, mackerel, and herring which improve cholesterol levels as well as the elasticity of the arteries.

■Eat more vegetables, fruits, whole grains, and beans. These wonders of nature may be one of the most powerful strategies in fighting heart disease. Increase your consumption of fresh fruits and vegetables for their antioxidant properties. Citrus fruits, broccoli, spinach, carrots, peppers, garlic, leeks and onions are especially beneficial. Eat more oats, apples and beans for their soluble fiber which helps to lower cholesterol intake.

■Limit total fat grams and eat a bare minimum of saturated fats and trans fats (for example, fats found in butter, hard margarine, salad dressing, fried foods, snack foods, sweets, and desserts). When purchasing margarine, oil, or baked/processed goods, check food labels and choose foods low in trans-fats, hydrogenated or saturated fat, and low in sodium.

■When you use added fat, use fats high in monounsaturated or polyunsaturated fats (for example, fats found in canola, olive, and peanut oil).

■Eat a variety and right amount of protein foods. Commonly eaten high-fat protein foods (meat, dairy products) are among the main culprits in increasing heart disease risk. Reduce this nutritional risk factor by balancing animal, fish, and vegetable sources of protein and choosing the leanest protein sources.

■Limit cholesterol consumption. This also cuts out saturated fats, as cholesterol and saturated fat are usually found in the same foods. Get energy by eating complex carbohydrates (whole-wheat pasta, sweet potatoes, and whole-grain breads) and limit simple carbohydrates (regular soft drinks, sugar, sweets). The American Heart Association says it is OK to have an egg a day if your cholesterol is normal. When it comes to lowering blood cholesterol levels, limiting saturated fats is more important than dietary cholesterol intake. The recommendation is not to exceed 300 milligrams of dietary cholesterol each day.

■Reduce your intake of alcohol to moderate levels. This means one drink per day for women, or two for men. One drink is 12 fl oz of beer, a glass of wine or one measure of spirits.

■Reduce salt intake as this will help you control your blood pressure.

■Leading vitamin C researchers have begun to suggest that vitamin C may be important in preventing heart disease, but only up to 100-200 mg of intake per day. Studies have shown a 15% reduction in the progression of atherosclerosis, compared with placebo.

■Vitamin E (400-800 IU per day to prevent oxidative damage to LDL cholesterol) may lower the risk of atherosclerosis and heart attacks, but current evidence from large, well-designed studies is conflicting.

■Numerous medicinal plants and plant compounds have demonstrated an ability to protect LDL cholesterol from being damaged by free radicals. Garlic, ginkgo, and guggul are of particular note in this regard. Garlic and ginkgo have been most convincingly shown to protect LDL cholesterol in humans.

■Garlic has been shown to be an effective anti-atherosclerotic at 900 mg per day. Research has shown the benefits of garlic to both prevent and possibly slow the progression of atherosclerosis in people at risk. Aged garlic extract, but not raw garlic, has been shown, to prevent oxidation of LDL cholesterol in humans, an event believed to be a significant factor in the development of atherosclerosis.

■Ginkgo may reduce the risk of atherosclerosis by interfering with a chemical the body sometimes makes in excess, called platelet activating factor (PAF). PAF stimulates platelets to stick together too much; ginkgo stops this from happening. Ginkgo also increases blood circulation to the brain, arms, and legs.

■Garlic and ginkgo also decrease excessive blood coagulation.

■Guggul has been less extensively studied, but research suggests it can significantly improve cholesterol and triglyceride levels in people.

■Lifestyle factors are also important for a healthy heart. Besides maintaining healthy weight, other very important factors are the avoidance of cigarette smoking and the regular undertaking of physical activity, especially aerobic exercise. Exercise strengthens the heart muscles, improves blood flow, reduces high blood pressure, raises HDL cholesterol ("good" cholesterol), and helps control blood sugars and body weight. Stays adequately hydrated and drink plenty of water.

■These steps, of course, are critical for healing from any disease, and for good health in general. Learning to deal with your anger is also important, as some preliminary studies have actually linked aggressive responses to coronary atherosclerosis.

Combating heart disease is one of the most challenging problems of medical science. Treatment, though advanced, is only one component of the care. It is often expensive and beyond reach of common man especially in developing countries. It would be to our advantage to prevent the disease through diet and lifestyle changes.

Originally Published in Valley India Times, March 2011

References:
A Heart Healthy Diet, WebMd
Anti Atherosclerosis Diet and Lifestyle - Useful Foods, Nutrition and Habits, All 4 Natural Health
Atherosclerosis, Natural Eye Care Inc

Cardiovascular Disease Risk Factors!

2011-11-19T09:00:00.000-08:00

The function of the heart is to supply blood to the entire body. The heart in turn gets its nourishment through coronary arteries. It is therefore necessary that coronary arteries are maintained properly throughout the entire body. However, age and certain lifestyle factors injure the blood vessels and coronary arteries and one tends to get diseases associated with cardiovascular system. The term cardiovascular disease includes several diseases such as coronary artery disease, stroke, hypertension, rheumatic heart disease, etc. Focus of this article is on coronary artery disease as this is related with a high rate of hospitalizations and death.
Coronary artery disease (CAD), also called coronary heart disease, is a condition in which plaque builds up inside the coronary arteries. These arteries supply the heart muscle with oxygen-rich blood. When plaque; made up of fat, cholesterol and other substances; builds up in the arteries, the condition is called atherosclerosis. Plaque narrows the arteries and reduces blood flow to your heart muscle. It also makes it more likely that blood clots will form in your arteries. Blood clots can partially or completely block blood flow. When your coronary arteries are narrowed or blocked, oxygen-rich blood can't reach your heart muscle. This can cause angina or a heart attack.

Description of Atherosclerosis

Adopted from National Institute of Health, U.S. Department of Health & Human Services
Figure A shows a normal artery with normal blood flow. Figure B shows an artery with plaque buildup.

Over time, CAD can weaken the heart muscle and lead to heart failure and arrhythmias. CAD is not due to any single factor but due to several factors and these are called risk factors. The longer the risk factor operates, the greater is the risk of developing the disease. The presence of multiple risk factors has an additive effect. It is also known that CAD is an unavoidable effect of socio-economic development. It is therefore important to know about the risk factors and then focus on factors that can reduce the risk of developing heart disease. In this article we will talk about the major risk factors and focus on ways to reduce them in subsequent articles.

Blood Lipids

Elevated levels of blood lipids (cholesterol and triglycerides) are the major risk factors for heart disease. Cholesterol and other fats can't dissolve in the blood. They have to be transported to and from the cells by special carriers called lipoproteins. There are several kinds, but the most important are Low-Density Lipoprotein (LDL or ‘bad’) and High-Density Lipoprotein (HDL or ‘good’). HDL is the "good" cholesterol which helps keep the LDL (bad) cholesterol from getting lodged into your artery walls. LDL cholesterol is the "bad" cholesterol. When too much of it circulates in the blood, it can clog arteries, increasing your risk of heart attack and stroke. The triglycerides are also important since they influence lipid deposition and clotting mechanisms. Circulating levels of LDL, HDL and Triglycerides are measures of the risk of CAD.

High Blood Pressure

Hypertension is a strong risk factor for cardiac and blood vessel damage. Obesity, particularly fat around the abdomen and excess consumption of alcohol, salt and fat, especially saturated fat, are associated with hypertension. Low intakes of potassium, calcium and magnesium also increase blood pressure. Stress and lack of exercise are other contributing factors.

Blood pressure is typically recorded as two numbers, written as a ratio like this:

Systolic

The top number, which is also the higher of the two numbers, measures the pressure in the arteries when the heart beats (when the heart muscle contracts)
Diastolic

The bottom number, which is also the lower of the two numbers, measures the pressure in the arteries between heartbeats (when the heart muscle is resting between beats and refilling with blood).

Typically more attention is given to the top number (the systolic blood pressure) as a major risk factor for cardiovascular disease for people over 50 years old. In most people, systolic blood pressure rises steadily with age due to increasing stiffness of large arteries, long-term build-up of plaque, and increased incidence of cardiac and vascular disease.

This chart below reflects blood pressure categories defined by the American Heart Association.

Diabetes

Diabetes is a disease wherein blood and urinary glucose increase. Insulin resistance plays an important role in the development of the disease. There are two major types of diabetes.

Type 1 Diabetes:

Type 1 diabetes is a serious condition that occurs when the pancreas makes little or no insulin. Without insulin, the body is unable to take the glucose (blood sugar) it gets from food into cells to fuel the body. So without daily injections of insulin, people with type 1 diabetes won't survive. For that reason, this type of diabetes is also referred to as insulin-dependent diabetes.

Type 2 Diabetes:

Type 2 diabetes is the most common form of diabetes and is associated with obesity. Historically, type 2 diabetes has been diagnosed primarily in middle-aged adults. Today, however, adolescents and young adults are developing type 2 diabetes. This type of diabetes can occur under two different circumstances:

■The pancreas doesn't make enough insulin, or

■The body develops "insulin resistance" and can't make efficient use of the insulin it makes

In diabetes blood lipids are increased and these contribute to premature or accelerated process of cardiovascular disease.

Obesity

Obesity is characterized by an excessive accumulation of body fat through increase in size and number of fat cells. Obese individuals have more body fat and higher levels of blood glucose and cholesterol. For every extra kilogram of fat, one tends to produce 20mg more cholesterol per day. The higher the body weight, the greater is the risk of not only heart disease but also gall stones and cancer. It is therefore necessary to maintain ideal body weight.

Smoking

Nicotine and carbon monoxide in the smoke damage the heart and blood vessels. Nicotine makes the heart beat faster and work harder, therefore more oxygen is required. Carbon monoxide cuts down the oxygen carried by blood vessels. Smoking also increases chronic lung diseases and lung cancer thus reducing the life expectancy in smokers.

Sedentary Habits and Stress

With increasing industrialization and modernization, sedentary lifestyle and stress have become a part and parcel of our lifestyle. Sedentary habits decrease energy expenditure and contribute to obesity and rise in cholesterol levels thus contributing to cardiovascular diseases.
The adage “Prevention is better than cure” is particularly appropriate to chronic heart diseases since cost of treatment far outweighs the cost of disease prevention. A healthy lifestyle that involves regular exercise, a balanced diet and avoidance of over indulgence in foods can prevent heart diseases. In the next article we will highlight the importance of diet on coronary artery diseases.

Originally Published in Valley India Times, February 2011

Sources:
1.National Heart Lung and Blood Institute
2.American Heart Association
3.National Institute of Nutrition, India

Day 3&4 "No Shampoo"

2011-11-15T14:00:00.000-08:00

Morning of Day 3 hair looked oily. So I tried the rinse and cleanse again. This took care of the oily feeling but made the hair little dry. They look good but dry. I like more soft and smooth feeling.

So on Day 4 I tried only the Apple cider vinegar rinse. The hair look really wavy and good in volume but the dry feeling is stll there. This could also be because of the cold weather. My skin and hair are not very fond of winter dryness. Maybe I should add few essential oils in my rinse. Will try this in a day or two.

Pictures coming soon!

Chao,
Parul

Week 1 of No Shampooing

2011-11-14T11:23:00.000-08:00

I was little hesitated to experiment with "no-shampooing" but it has been good so far.

On Saturday while hubby was taking care of the little one I invested some time in preparing the cleanse and rinse. It was pretty quick. I used the following recipes courtsey of "On Just a couple of Acres Blog" and "Instructables.com".

Baking Soda Cleansing (Shampoo)
1 quart boiling water
1/4 c. baking soda
Add the soda to the water and mix or shake until dissolved. Cool prior to use. Apply liberally to hair and scalp, shaking first if necessary. Massage into scalp and hair then rinse well.
Apple Cider Vinegar Rinse (Conditioner)
1 cup water
1tbsp ACV

Combine both and shake well. After cleansing, apply all over scalp and hair. Allow it to sit for a few minutes before rinsing. If you like you can add a few drops of your favorite essential oil, some honey, or some lemon juice.

I also conditioned my hair with egg. So basically I mixed one egg with 1 teaspoon of water and applied the mixture on my hair. After about 15 minutes I cleansed and rinsed using the above recipes.

Experience:
Hair feel softer and shinier. I left the hair untreated on Day 2 and they look the same as Day 1, which is unusal for my hair type. However, I am not sure if this is because of the egg conditioner or the "no shampooing" treatment. Either way I like the result so far.

The above picture is taken at almost midnight on Day 2. I think the hair look manageable even at this hour. What say?

Trying to be more natural!

2011-11-14T11:05:00.000-08:00

Off late my hair have become my biggest enemy. No matter what i do they look dead. I must shampoo every day else the hair look like strands of rope dry and unmanageable.

I believe there are two reasons for this:

1) Change in hormonal levels pre and post pregnancy. Yes, pregnancy does change a lot and its not just your waist line

2) Hard water in Phoenix, I should get a water softener but not ready for that investment yet.

But I am sure there is a soultion to my problem. I am not a product person, would rather try the natural way before buying costly products. So after researching a lot I decided to go "no-poo" or no shampooing my hair. Let's stay with the more decent term rather than using the slang.

Welcome Back

2011-11-12T13:11:00.000-08:00

Hi All,

I was just looking at my posts and realized I haven't updated anything since Dec2010, that's almost a year.

Not good at all.

I can blame it on my new and most important responsibility of a mommy but I won't. It doesn't take much to write or does it?

Anyways i promise to get back to writing again.

love,
PA

Some more Ideas

2010-12-15T15:06:00.000-08:00

Drink Water

If you were to add up the calories that you've probably consumed in sodas, fruit punches and alcoholic beverages at parties, you would likely be amazed. You can gulp down hundreds of calories without even realizing it if you're not careful! Instead of one of these high-calorie drinks- make it a habit to drink water and herbal teas (green, white, black) throughout the day. To sweeten teas use a natural low-glycemic sugar like stevia that will not increase your blood sugar, insulin levels or waistline.

Enjoy the Company, Not The Brownies

Many people think of holiday parties in terms of the foods that they'll get to eat (or have to avoid) instead of the real reason for the celebration—the company and conversation. If you keep yourself busy chatting with friends, you'll be less likely to invade the snack table.

Savor the holidays

Relax and enjoy your dinner with your friends and family. Most importantly, remember that the holidays are meant for enjoyment. Don't be too hard on yourself, and if you make a mistake, talk an extra long walk to work off those extra calories instead of beating yourself up over it!

References:

• Saradone Michael, “Jumpstart your holiday health”, Health and Wellness, 2010

• Waxler Adam, “Is it possible to avoid those holiday pounds”, Worldwide Health, 2010

• Texas A&M Health and Science Center, “Holiday Health/Safety Tip”, 2006

More Tips on Holiday Health

2010-12-14T15:05:00.000-08:00

Plan your meals:

Plan ahead and pack a small cooler with all of the nutrition you need for the day.Next, maintain consistency, eat your meals generally at the same time each day. If a holiday dinner will be delayed, eat small but nutritious, well-balanced snacks between meals to prevent sugar cravings and hormonal chaos. Snacks are mini-meals, and should be as nutritious and well-balanced as main meals – just smaller. An example might be an apple and string cheese or one-fourth cup of almonds and fruit. If you are going to an evening dinner party, call the host or hostess in advance and politely ask if you can bring a healthy main dish or dessert. For healthy desserts, substitute almond flour for white flour and xylitol or stevia for regular table sugar.

Start the day with exercise

Strive for 30 minutes of aerobic and 30 minutes of weight-training performed on alternating days, six times a week. Exercising in the morning will set your metabolic rate a bit higher and will help your body burn fat more efficiently.

Go Full

You've likely heard the grocery store trick; don't go shopping when you're hungry because you'll only end up buying more. Well, the same can work for holiday parties! Eat a lot of raw vegetables, and other healthy foods that will stick with you during the party and you'll be less tempted to binge on the bad stuff.

Healthy Tips for Holidays

2010-12-13T15:04:00.000-08:00

Many people fear the holidays for various reasons, but overeating, drinking too much and gaining weight are right at the top of the list for lots of people. We quickly ignore the rules of healthy eating and tell ourselves we’ll lose added weight after the holidays. But we can actually begin to lose unwanted body fat and look great for those upcoming parties if we adopt some of the tried and tested principles. Rather than giving ourselves permission to overindulge during the holiday season, based on the promise of being better after New Year's Day, we can get a jumpstart on our healthy resolutions and avoid the trappings of empty promises, disappointment and guilt.

Watch what you eat:

The holidays and food are synonymous. Turkey, dressing, cranberry sauce, sweet potatoes, mashed potatoes, pumpkin pie. Unfortunately, an entire day of feasting can result in more than just a full stomach or a case of heartburn. The best tip to avoid heartburn is to not overeat. Big, fatty meals are likely to aggravate the symptoms of heartburn and indigestion. Other foods that can be a problem during the holidays are chocolate, peppermint and spearmint. On a daily basis, eat smaller meals, avoid excess alcohol (no more than two drinks for men and one drink for women), and stay away from acidic foods like citric juices (orange, grapefruit) and tomatoes. Those with nighttime symptoms should elevate their head 4-6 inches from the bed and avoid eating and drinking within two hours of bedtime.

Just a Nibble:

To start, watch portion sizes. Do not skip your favorite foods; instead, limit your portions and stay within your allowable servings. Identifying holiday foods that contain carbohydrates can help you better manage blood sugars. Some holiday foods that can affect blood sugar levels are dressing (stuffing), rolls, sweet potatoes, corn, tamales and seasonal desserts. One way to keep the pounds down is just to enjoy a few bites of that delicious cheesecake or chocolate fudge brownie. No one says that you have to completely deprive yourself of holiday treats—just limit how much you eat!

Coconut Oil- Disadvantages

2010-12-12T15:02:00.000-08:00

What are the disadvantages of using coconut oil?

Nutritionally there are none. I can identify four disadvantages: 1) availability, 2) cost, 3) taste, and 4) seasonal hardness.

1. Availability: Search the internet or go to your local health food store and see what types and brands are available.

2. Cost: Compare prices. Unrefined virgin or extra virgin coconut oil is very expensive. I have found Spectrum Naturals brand, which is organic and expeller pressed, the least costly, both refined and unrefined. Go to India and buy it. It costs next to nothing there. In India, coconut oil is used like typical Americans use soy oil.

3. Taste: People seem to either love coconut flavor or dislike it entirely. Unrefined coconut oil, as the virgin coconut oil is stronger flavor than the refined. Choose according to your tastes.

4. Seasonal hardness: In cold or cool weather, coconut oil can be very hard, making it difficult to extract from the jar with a spoon. A little warming up will ease this problem.

For cooking and baking, what form of coconut oil is best?

For sautéing, use refined coconut oil which is suitable over medium to high heat. For baking, you can use unrefined or refined coconut oil. Use whichever your budget and taste will allow.

Owing to the various health benefits, coconut oil has been extensively used in Ayurveda, the traditional Indian medicinal system for ages. It has been called the "healthiest dietary oil on earth." If you’re not using coconut oil for your daily cooking and body care needs you’re missing out on one of nature’s most amazing health products.

Sources:

1. Sue Gregg, “Benefits of Coconut Oil”, Sue Gregg Cookbooks, 2009

2. Kiran Patil, “Health Benefits of Coconut Oil”, Organic Facts, 2010

3. “Coconut Oil Benefits”, Health Food Benefits.com

Coconut Oil-Benefits

2010-12-11T15:01:00.000-08:00

The following presents a birds-eye view of many of the benefits of coconut oil.

Heart Diseases: There is a misconception spread among many people that coconut oil is not good for the heart. This is because it contains a large quantity of saturated fats. However, coconut oil is beneficial for the heart. It contains about 50% lauric acid, which helps in preventing various heart problems including high cholesterol levels and high blood pressure. The saturated fats present in coconut oil are not harmful as it happens in case of other vegetables oils. It does not lead to increase in LDL levels. It also reduces the incidence of injury in arteries and therefore helps in preventing atherosclerosis.

Weight Loss: Coconut oil is very useful in reducing weight. It contains short and medium-chain fatty acids that help in taking off excessive weight. It is also easy to digest and it helps in healthy functioning of the thyroid and enzymes systems. It increases the body’s metabolism by removing stress on pancreases; thereby burning out more energy and helping obese and overweight people reduce their weight. Hence, people living in tropical coastal areas, who eat coconut oil daily as their primary cooking oil, are normally not fat, obese or overweight.

Digestion: Internal use of coconut oil occurs primarily as cooking oil. It helps in improving the digestive system and thus prevents various stomach and digestion related problems including irritable bowel syndrome. Coconut oil also helps in absorption of other nutrients such as vitamins, minerals and amino acids.

Immunity: Coconut oil strengthens the immune system as it contains antimicrobial lipids, lauric acid, capric acid and caprylic acid which have antifungal, antibacterial and antiviral properties.

Infections: Coconut oil is very effective against a variety of infections due to its antifungal, antiviral, and antibacterial properties. It is most effective on bruises as it speeds up the healing process by repairing damaged tissues. According to the Coconut Research Center, coconut oil kills viruses that cause influenza, measles, hepatitis, herpes, SARS, etc. It also kills bacteria that cause ulcers, throat infections, urinary tract infections, pneumonia, and gonorrhoea, etc. Coconut oil is also effective on fungi and yeast that cause candidiasis, ringworm, athlete's foot, thrush, diaper rash, etc.

Liver: The presence of medium chain triglycerides and fatty acids helps in preventing liver diseases as these substances are easily converted into energy when they reach the liver, thus reducing work load on the liver and also preventing accumulation of fat.

Kidney: Coconut oil helps in preventing kidney and gall bladder diseases. It also helps in dissolving kidney stones.

Diabetes: Coconut oil helps in controlling blood sugar, and improves the secretion of insulin. It also helps in effective utilization of blood glucose, thereby preventing and treating diabetes.

Bones: Coconut Oil improves the ability of our body to absorb important minerals. These include calcium and magnesium which are necessary for development of bones. Thus it is very useful to women who are prone to osteoporosis after middle age.

Dental Care: Calcium is an important element present in teeth. Since coconut oil facilitates absorption of calcium by the body, it helps in getting strong teeth. Coconut oil also stops tooth decay.

Hair Care: Coconut oil is one of the best natural nutrition for hair. It helps in healthy growth of hair providing them a shiny complexion. Regular massage of the head with coconut oil ensures that your scalp is free of dandruff, lice, and lice eggs, even if your scalp is dry. It is an excellent conditioner and helps in the re-growth of damaged hair.

Stress Relief: Coconut oil is very soothing and hence it helps in removing stress. Applying coconut oil to the head followed with a gentle massage helps in removing mental fatigue.

Skin Care: Coconut oil is excellent massage oil for the skin as well. It acts as an effective moisturizer on all types of skins including dry skin. It is a safe solution for preventing dryness and flaking of skin. It also delays wrinkles, and sagging of skin which normally become prominent with age. Coconut oil also helps in treating various skin problems including psoriasis, dermatitis, eczema and other skin infections. It also helps in preventing premature aging and degenerative diseases due to its antioxidant properties.

Coconut Oil- Composition

2010-12-10T15:00:00.000-08:00

Coconut oil is highly saturated tropical oil derived from coconuts of the coconut palm tree. Traditionally it has provided many health benefits to the peoples who live in areas of the tropics and sub-tropics where coconut palms grow. The health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. Coconut oil is generally known to be comprised of the following:

• 92% Saturated fatty acids (i.e. lauric acid, capric acid, caprylic acid, myristic acid, palmitic acid)

• 6.2% Monounsaturated fatty acids (oleic acid)

• 1.6% Polyunsaturated fatty acids (linoleic acid)

• antioxidant polyphenols (gallic acid)

• fatty acid derivatives (betaine, fatty esters, monoglycerides)

• fatty alcohol derivatives (fatty chlorides, fatty alcohol sulphate)

• Vitamin E

• Vitamin K

• Iron

The bad press that coconut oil has received in the past stems from the fact that as shown above, about 92% of it is composed of saturated fatty acids. Recent research has shown that not all such fatty acids are harmful. Lauric acid in particular, the same substance found in mother's milk, has been found to be very potent in fighting a range of bacteria and viruses that lead to a lot of diseases. High concentrations of lauric acid in coconut oil make it an effective fighter against many diseases. In addition, the saturated fats found in virgin coconut oil have been shown not to increase the level of bad cholesterol (or LDL) levels in the body that contribute to many cardiovascular diseases. This is why virgin coconut oil is said to be an effective partner in heart and brain health.

Health Benefits of Nordic Walking

2010-08-16T15:00:00.000-07:00

• It works the upper and lower body at the same time, strengthening the back, legs and arms

• It reduces neck and shoulder tension

• It is very social and suitable for all levels of fitness. Once you have learned the basics you can do it alone or join a class

• Studies show it works the heart, lungs and body harder yet it feels easier and less tiring than regular walking

• It burns 20 per cent more calories than regular walking at the same speed as you are using your legs, arms, shoulders, chest and back muscles

• It works your heart yet you feel more relaxed so it’s a more intense workout for less perceived effort. Studies of high intensity Nordic Walking showed heart levels reaching 75% of its maximum rate while participants were walking. If you want to increase the workout you can also try running with the poles

If you already walk, power walk, hike, run, or cycle, Nordic Walking will enhance your fitness level. In addition, walking with poles is a lot more interesting and engrossing than plain walking. So next time you go out for walking just remember this:

Why settle for plain walking, if you could be exercising your whole body with Nordic Walking?

More on Nordic Walking

2010-08-15T14:58:00.000-07:00

Nordic walking can indeed play a vital role in almost anyone's health and fitness program. Below is my view on who may benefit, and how. Please CHECK WITH YOUR DOCTOR before starting any new exercise, including Nordic walking - especially if you have any health issues.

• Anyone currently walking for fitness: You're already walking to get - or stay - fit, why not get more out of it and save time while actually reducing stress on your knees and joints.

• Low-impact exercise for weight loss & general health: This is a time-efficient total-body exercise you can actually enjoy.

• Former runners or runners in pain: If you experience a lot of pain in your knees and joints from running, but walking doesn't seem like 'enough', this is for you. By increasing the intensity of your pole-plants, you can get an aerobic workout similar to running without the joint pain. Plus you get the added bonus of toning the muscles in your arms and upper body.

• Rehab from surgery: From knee and hip replacements to heart surgery, and all things in-between, Nordic walking has proven to be popular in rehab situations. It's an easy, efficient exercise and the poles not only take stress off your lower-body joints but also provide extra balance and stability.

• Recovery from pregnancy: An easy, body-friendly way to burn more calories, faster, to help you get to your desired weight and total-body fitness level after pregnancy. Some also use the poles during pregnancy, appreciating the added balance, stability and joint-relief.

• Serious Athletes: Some athletes use it as a low-impact cross-training exercise to round out their fitness program.

• Trend-setters: Some people just like to keep up with the times. Many consider this modern way to walk the 'new' yoga / pilates / spinning / etc. If that's your reason for Nordic walking, more power to you.

Text courtsey of Boomyah International.

Sudarshan Kriya to get Into Meditation!!!

2010-08-14T13:39:00.000-07:00

Sudarshan Kriya is a rhythmic breathing technique designed to relieve people of stress of daily living leading to a more peaceful and joyful state of being. It has been taught since more than 25 years in over 140 countries across the globe with remarkable results

This breathing technique incorporates specific natural rhythms of breath that release stress, detoxify the body, and center the mind in the present moment, naturally bringing it to a meditative state. Quieting the mind and dissolving deep into meditation, this technique brings joy, peace, and a sense of belonging to oneself and others. Independent research has shown that Sudarshan Kriya helps significantly in the following ways and more:

• Reduces levels of stress (reduce cortisol - the "stress" hormone)

• Supports the immune system

• Increases optimism

• Relieves anxiety and depression (mild, moderate and severe)

• Increases anti-oxidant protection

• Enhances brain function (increased mental focus, calmness and recovery from stressful stimuli)

• Enhances well-being and peace of mind

This simple, yet powerful breathing practice has a unique advantage: it is free from unwanted side-effects, can cut health care costs, and is easy to learn and practice in daily life. This powerful technique teaches us how to have greater peace, energy and joy...for a lifetime. We have learned many skills at home and in school, but we have never been taught how to handle negative emotions like anger, sadness, fear etc. If we learn the skill to deal with our mind when these emotions arise, the quality of our lives can change significantly for the better. We can take control of our negative feelings and experience a new depth in life and spirituality. So people what are you waiting for? Learn this powerful technique today and see how it changes your life only for good.

Sudarshan Kriya is taught across the globe as a 5-day part time course by teachers of the Art of Living Foundation organization. People in greater Phoenix area now have a unique opportunity to learn this technique from a senior Art of Living teacher. Art of Living, Phoenix chapter, is very soon organizing a basic mediation and Sudarshan kriya Course in Phoenix. For details please feel free to email us at durgam@artofliving.org or call at 480-557-6333. You can also visit the website www.artofliving.org to learn more about the technique and enroll in a course near you.

The Art of Meditation

2010-08-13T13:32:00.000-07:00

Our mind is at work all day, every day. Every decision we make, every challenge that we face, every moment we go through in life, our mind is our constant companion...and it can be our best friend or our worst enemy. Our mind needs a way to release all this tension and stress, or if possible, not create it at all. Hence, we need a vacation every now and then to keep ourselves refreshed and rejuvenated. But let’s face it; few of us are in a position to take a vacation whenever we desire because of our work and financial commitments.

"The good news is that we can afford to go on a vacation every day, even more than once a day, without going away and spending money. We can enjoy a period of freedom from our daily tasks and chores, from stress and problems, and at the same time renew our energy and enjoy inner peace. We can all enjoy such a vacation when we practice meditation". More and more people are coming to realize that one’s quality of life depends largely on one’s quality of mind. People are becoming aware of the fact that meditation is a way not only to relax and de-stress but also a way to accelerate spiritual development and enhance overall quality of life.

So what is meditation?

Quite simply, meditation is that space when the thoughts have subsided, and the mind is in complete rest. When you are really happy, reposing in love, you are meditating. When the mind settles down, it lets go of tension and stress and centers itself in the present moment. Daily practice of meditation enables us to gain an increased ability to focus and concentrate, as well as clarity of mind and expanded awareness. Meditation also removes past impressions, and provides relaxation and deep rest. The rest one gains in effortless meditation is deeper than the deepest sleep. Through specific, natural breathing techniques, it’s possible to quiet the mind of thoughts, preparing it to slip easily into meditation.

Ref:
Why Meditate?," Remez Sasson",SuccessConsciousness.com

Why settle for plain walking?

2010-08-12T13:31:00.000-07:00

I always strive to find new and exciting ways to work my entire body. In a couple of months when the weather in Phoenix will be perfect for outdoor activities, I will be back on my walking track. I pride in calling myself a walker and can walk for hours. I believe walking is the best way to stay fit while being in close proximity to nature. However, I always wanted more and wondered if there was a way to get a total body workout just by walking. This quest led me to discover a new form of walking called “NORDIC WALKING”.

Quite simply, Nordic Walking could be described as WALKING PLUS, or even EXTREME WALKING.

Nordic walking, pole walking, ski walking...whatever you call it, it's the hottest new fitness trend in Europe and now it's spreading around the world. In just a few years, over 8 million people have switched to this modern way to walk for exercise. Nordic walking is using specially-designed poles for fitness walking. Using poles, you transform regular walking into a total-body exercise that's actually gentler on your knees and joints. You get a better aerobic exercise while adding light resistances training for your arms and upper body that you don’t get with regular walking. Nordic walking is one of the fastest-growing new exercises in history, mainly because it's easy, anyone can do it, anywhere, anytime, and it flat-out works. It's like a one-stop-shopping exercise ideal for busy lives, providing superior total-body fitness & health benefits in less time.

WHY I LOVE SHOPPING AT FARMERS’ MARKET !!!!!!!!!

2010-06-03T10:42:00.001-07:00

Have you people ever done your weekly grocery shopping from your local FARMERS' MARKET?

If you have then you will agree with me that shopping at farmers' market is not only a job you need to do every week to fill your grocery bag and your kitchen counter but it's an experience in itself. Farmers' market is a different world in itself; full of fun, excitement, greenery & freshness. I love the feel, the color, the smell and the taste of fruits and veggies that are plucked fresh from the farms and served to you. Most of the products available at farmers' market are organically grown which means:

The products are grown locally and are not treated with harmful pesticides. This means organic foods avoid polluting water supplies, are healthier for the environment, and reduce human health risk.
Nutrients are not lost during travel and storage.
Local & organic produce does not need added wax or other preservatives
Buying from local farmers' market you are helping your county's local farmers' and small businesses.
Transporting food a few miles instead of thousands reduces fossil fuel emissions that contribute to global warming as well as affect final food prices and quality.

Environmentalists trying to protect our land have been warning us to eat organic for a long time but now science tells us that we need to eat organic to save ourselves. There is enough data that atrazine, a common weed killer used in non-organic foods is linked to disabilities in children, miscarriages, infertility, childhood obesity, ADHD, autism, asthma and diabetes to name a few. Maria Rodale, CEO of Rodale Inc. and author of the new book Organic Manifesto, points out, "the planet will be fine without us." We're the ones in trouble if things don't change. He clearly emphasizes the need to grow, buy and eat organic food.

And if you think buying local and organic food is expensive; think again. Most of the fruits and vegetables range from $1/lb to $3/lb and they are far more tasty and healthy than the one available at a large grocery store. By eating organic food your overall immunity and way of life will improve; thus you will save money by not going to the doctor and buying prescription medicine. In a nutshell it's a win-win situation.

You can easily find the farmers' market closest to your place by doing little online research. Here is a list of the markets in my city Phoenix.

Twilight Farmers Market' Glendale on Wednesdays, 4PM-7PM
Skysong Evening Market, Scottsdale on Thursdays, 3PM-7PM
Carefree Farmers' Market, Carefree on Fridays, 9Am -1PM
Mesa Community Famers' Market, Mesa on Fridays, 9AM-1PM
MacDonald Street Farmers' Market, Downtown Mesa on Saturdays, 9:30AM-2PM
Old Town Farmers' Market, Scottsdale on Saturdays, 8:30AM-1PM
Roadrunner Park Farmers' Market, Phoenix on Saturdays, 7AM-11AM
Ahwatukee Farmers' Market, Ahwatukee on Sundays, 8AM-12PM

Try one yourself this week and share your experiences here.

http://www.rodale.com/organic-manifesto-0