ULTIMATE FETTLE STUDIO

BREAKFAST

2012-03-27T10:35:00.003-07:00

BREAK FAST

It`s the meal with which you break your fast after the last meal you had the day before. Healthy breakfast is required to help you kick-start your day. Skipping it, on the other hand, can lead to long-term health hazards including convulsions in the stomach.

After a long night`s sleep, your blood sugar drops. Your body requires fuel to help it function normally. An early breakfast provides this energy and boosts your metabolism. Without it, your body will continue to crave for sugary and high calorie snacks (like fast foods, for instance), and may cause you to develop unhealthy eating habits.

Breakfast has an important effect on fitness, body composition and glucose in the blood. Missing out on breakfast means losing out the day`s vital nutrients which may not be consumed otherwise throughout the day. A carbohydrate-rich breakfast fuels the brain with glucose improves concentration, problem-solving and eye-hand coordination in children. It can also curb hunger-related minor headaches and stomach aches, leaving children energetic during school hours.

A nutritious breakfast is one which is high on carbohydrates, low on fat, and which contains vitamins, minerals, proteins and calcium. It should make up a fourth (i.e. 400 to 500 calories) of your daily recommended intake of approximately 2,000 calories. These are some healthy breakfast choices:

Whole-wheat bread, oats, bran flakes, or muesli with nuts, eaten with skimmed or non-skimmed milk. The enzymes in the oats and muesli are good for cutting down cholesterol.

Whole fruit, juices or fruit salads of seasonal fruits with a dash of chaat masala. Vegetable juices, such as tomato, lauki (gourd), carrot and spinach. Fruits and vegetables have fibre and are good sources of antioxidants like vitamins A, C and E.

Plain yogurt or curd, a glass of buttermilk or lassi, cottage cheese (paneer), cheese in moderation, or a glass of milk. These are the best sources of protein and calcium. You can also incorporate protein in your breakfast with boiled or poached eggs, soya or ham. A breakfast rich in protein releases energy at regular levels.

Green tea, herbal tea or fruit tea are good choices for breakfast. Have tea or coffee with caffeine only if you need to stay alert.

Include nuts such as almonds, cashews and pistachios, and raisins in your breakfast. Raisins can be added to items such as oat porridge.

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2012-01-28T02:58:00.000-08:00

Healthy foods

2011-03-21T07:55:00.000-07:00

Healthy Vegetable foods in South India

Recommended Healthy Diet Vegetables from South India:

All fresh seasonal green leafy & colorful vegetables. Variety and minimum quantity (450-500 gms) of fruits & vegetables to be ensured.

Moderate Healthy Foods in south India

Starchy vegetables (potato, sweet potato, yam colocacia etc.)

Advisable Vegetable Foods to avoid

Deep fried vegetables, (bhajji, pakoda, banana chips, potato chips), ketchups & sauces, ready made soups & commercially prepared vegetables.

South Indian Healthy vegetable Advise

Prefer boiled/steamed vegetables.

Fruits In South India

Available Healthy Fruits form South India

All seasonal fresh whole fruits (citrus fruits should also be included). Variety and minimum quantity to be ensured (450-500 gm of F&V)

Fruits that need moderate consumption for healthy living in South India Home made fresh fruit juices.

Fruits not advisable to eat in South India

Canned fruits, commercial juices, fruit milkshakes

Healthy Fruit of Healthy diet from South india

Eat fruits with the peel, whenever possible, after washing/scrubbing them well. Avoid sprinkling of salt on fruits. Hygiene to be ensured when eating fruits outside home

Eating Cereals

Healthy Living Cereals for South Indian people

Whole wheat &its products, semi polished rice, ragi, bajra, maize, jowar, oats.

Moderate use of Cereals

Polished rice and its preparations (puttu, idiappam, appam),sooji, bread, unsweetened breakfast cereals.

Avoiding fatty wheat food from South India

Parota, poori, semiya, rice based deep fried snacks, instant noodles, macaroni, cakes, biscuits, patties, burgers, pizzas, sweetened breakfast cereals.

Healthy living recommendation for people in South India

As the diet is primarily Rice based try & include whole wheat products in the diet. Dosa and idlies can be made of semi polished rice. Use flours ground from chakkis than buying it from the grocery shops. Avoid sieving of flours.

Pulses & Legumes

All varieties of whole & sprouted dals, defatted soy products are preferred to husked dals.

Eating Dal Pulses Legumes cautiously

Deep fried dals (bhajjis, vadas), & commercially available cooked dals

Maintain healthy body by consuming Indian pulses (dal)

Use variety of dals (pulses) in rotation rather than preferring one dal. Sprouted dals are also very healthy. Non-husked dals should be preferred.

Available healthy FISHes in South India

Fatty fish (hilsa, oolum, purva, vanjaram etc.), white fish (e.g.vavval, murrel, theppu meenu, rohu, kanankeluthai etc.)

Is healthy to eat Fish in South India?

Fish should be eaten in boiled/ grilled/ baked /steamed form for better health benefits.
Egg

Egg white most recommended food for healthy living. Limit the use of whole egg to four times a week. Fried eggs, egg halwa, french toast, puddings and mayonnaise. Always eat eggs in boiled or poached form. Cook omlettes, scrambled egg in a non stick pan with minimum oil.
Deep & shallow fried fish (cutlets, pakoras), fish eggs, dried fish, oysters, fish pickles, tinned fish.

Recommended Fish Eating for health conscious in South IndiaPrawns, shrimps, crabs. Fatty fish (hilsa, oolum, purva, vanjaram etc.), white fish (e.g.vavval, murrel, theppu meenu, rohu, kanankeluthai etc.)

Doctor Advise to avoid following sea food

HYGIENE

2011-03-21T07:33:00.000-07:00

HYGIENE

Thoroughly wash your hands with soap, once you have used the used the toilet, changed diapers, or handled pets. Hands should also be washed before you deal with food.
Keep the eating area clan and well elevated.
Make sure that the kitchen clothes and the washing, cooking and the general utility area are kept clean.
Make sure to protect your food items and the kitchen as a whole against animals, pests and insects
Use insecticides only during the night time, after having removed all the items form the shelves and drawers. Before storing the stuff again, wet mop the area once.
Follow the First in First out (FIFO) method while preserving raw foods (like dals, vegetables, powdered spices, i.e. masala, cereals), especially in high humid areas. Do not keep them stored for too long.
Keep the food stuff in airtight utensils or containers, to shelter against insects, moisture and dust.
Divide ready to consume, raw and cooked food items, as you shop, prepare and store them.
Wash repeatedly (after de-weeding) leafy green vegetables, in fresh water, until they are absolutely mud/dirt free.
To remove worms form Cruciferous vegetables, soak in water that has been boiled.

Scrape the fruits and vegetables after soaking them in water. This is because soaking only removes from the surface preservatives and pesticides. The engine oil with which the vendors often polish food items like apples and brinjals (to give a shining look) can be removed thoroughly only after proper scrubbing.
Thoroughly wash, under running water, fruits and vegetables before cutting them for preparing salads.
Cut fruits, sold be street vendors should be avoided.
Before soaking or cooking cereals and dals, make sure you have washed them for two to three times.
Before consuming any food, transfer it to a well cleaned serving utensil, so as to avoid the effects of any erosive actions of aluminum, brass etc, with lemon, tamarind, turmeric and salt.
Instead of raw milk, consume boiled milk. Store it away in a cool place like a refrigerator, to avoid curdling.
Buy only freshly cut meat, poultry and fish.
Before cooking and consuming, thoroughly clean meat/poultry/fish.
During summer, avoid storing food outside, for too long. Prefer food that has been freshly prepared.
Promptly refrigerate perishable food items. The prepared stuff and the left over items should not be left to remain out for more than 2 hours. In case refrigeration is not possible, regulate the food in hand, to avoid any necessity for storage.
Avoid long storage of food in freezers or refrigerators.
Always boil or filter your drinking water. Store this in a clean and covered vessel. Instead of inserting your hands in the vessel for drawing water, use a spoon or a glass with a long handle to pull it out. Drinking water directly form bottles shred by others should be avoided.
Never consume food beyond its date of expiry, of stuff packed in puffed or leaking tetra tins and packs

2011-03-21T07:24:00.000-07:00

Daily Diet Foods for South Indians

Breakfast options

Idli, dosa, sooji/semiya/avval uppma, brown bread sandwich, puttu, iddiappam, appam, boiled tapioca, wheat dosa, and raggi items.

Salad options

Onion, cucumber, salad tomato, raddish, cabbage, carrot, sprouted dals without Salad dressing.

Snacks options

Nuts like ground nut (roasted/soaked), almonds, walnut, dried figs, dates, puffed rice, roasted chana, any fruit.

Fried snacks

Like home made bhajji, banana/jackfruit/tapioca chips, murruku, vadas to be taken occasionally.

Sweet meats options

All sweets to be made in low fat milk with out adding condensed milk. Sweets made with ghee to be taken occasionally, sweets and with vanaspati to be completely avoided.

Southern Diet Foods

Consumption of junk food is considered as status symbol.
The daily cereal consumption is more than the recommended dietary allowance.
The consumption of refined cereals like polished rice, maida is more than whole grains like unpolished rice & whole wheat flour.
In spite of the affordability & availability people prefer only particular dals like toordal, moongdal. Dal is prepared to a watery consistency.
Rigid unhealthy dietary practices are followed like draining of excess water while cooking rice, preferring one type of oil.
Fruit consumption is less even in the higher class and monopolized by few seasonal fruits.
Inclusion of salads in the diet does not exist. Though seasonal vegetables are available, vegetables like raw banana, brinjal, drum sticks etc are repeatedly used.
Consumption of milk and milk products is very less.
Awareness of different types of nuts is less. Coconut is used excessively in their food preparations.
Its commonly believed that refined oil is good for health and can be consumed in large amounts.
Increase in unhealthy food choices like parrota, bhajjis etc.
Consumption of pickles, salted dried fish, papads is a norm.
Chicken is consumed with skin, and mostly in deep fried forms.
Excessive consumption of coffee.

Camera Phone Timeline

2011-02-17T06:09:00.000-08:00

Camera Phone Timeline

2002 - First Camera phone from Nokia - Nokia 7650 [0.3 mp, VGA resolution 640x480] - 600 Euros

2002 - First Camera phone from Sony Ericsson - Sony P800 [0.3 MP, VGA resolution 640x480] -

2003 - Motorola E365 - First Camera phone from Motorola [0.3 MP, VGA resolution 640x480] - 366$

2003 - More Camera phones were sold worldwide than stand-alone digital cameras.

2003 - Samsung Introduces world's first 1 MP Camera phone

2003 - Casio Introduces world's first 2 MP Camera phone - Casio A5403CA

2004 - Nokia becomes the world's most sold digital camera brand.

2004 - Samsung Introduces world's first 3.2 MP Camera phone - SCH-A990

2004 - Samsung Introduces world's first 5 MP Camera phone SCH-S250

2005 - Samsung Introduces world's first 7 MP Camera phone SCH-V770

2006 - Samsung Introduces world's first infrared camera phone SCH-W760

2006 - More than 50% of world's mobile phones had cameras in it.

2006 - Samsung Introduces world's first 10MP Camera phone - SCH-B600

2007 - Samsung Introduces world's first 5 MP Camera phone with 3x optical zoom - G800

2008 - Samsung Introduces world's first 8 MP Camera phone - GT-I8510

2008 - Digital Imaging Systems announces world's first 9 MP Camera phone - DIS6931

2008 - Total number of cameraphones in the world reaches 1.9 billion

2009 - Samsung Introduces world's first 8MP Camera phone with AMOLED touchscreen - Samung Ultra Touch

2009 - LG Launches world's slimmest 8 MP Camera - LG Viewty Smart (LG-GC900) measuring just 12.4mm thick!

2009 - Samsung Introduces world's first 12 MP Camera phone - Pixon12

2009 - Samsung Introduces world's first 12 MP Camera phone with 3x optical zoom - AMOLED 12M

2009 - Texas instruments announces processors that will allow 20MP Camera phones!

2010 - Altek, Taiwan based company introduces world's first 14MP Camera phone - Altek Leo

2010 - Nokia Launches its first 12MP Camera phone with Carl-zeiss lens and Xenon flash - Nokia N8

2010 - Sony Ericsson introduces world's first 16MP Camera phone - Sony S006

2010 - More than 81% of world's mobile phones had cameras in it.

2000 - World's First Camera phone. Sharp J-SH04 priced at $500.

2011-01-28T10:40:00.000-08:00

Have a light snack around 200 calories about 90 minutes or so before bedtime. Choose 1 or 2 foods from the list below:

Bananas

Bananas are practically like a sleeping pill in a peel. Bananas contain a bit melatonin and serotonin, and magnesium which is a muscle relaxant.

Chamomile Tea

Chamomile tea has a mild sedating effect that is often used for sleeplessness.

Warm Milk

Warm milk contains the amino acid tryptophan which has a sedative-like effect, and contains calcium, which helps the brain use tryptophan.

Honey

Lots of sugar is stimulating, but a little glucose tells your brain to turn off orexin, which is a neurotransmitter that is linked to alertness. You can put a little honey in your warm milk or herb tea.

Potatoes

A small baked potato or mashed potatoes won’t overwhelm your gastrointestinal tract as it clears away acids that can interfere with tryptophan which induces sleep. To up the soothing effect, mash the potato with warm milk.

Oatmeal

Oats are a rich source of melatonin. Melatonin promotes sleep. Try a small bowl of warm oatmeal cereal with a bit of maple syrup before bedtime. Oats are good for you and can also help to fill you up.

Almonds

Almonds contain the amino acid tryptophan which has a sedative-like effect, and contain magnesium which helps muscles relax. Almonds are also good for your heart. Try a small handful of almonds before bedtime to help you sleep.

Tart Cherry Juice

Tart cherry juice is rich in melatonin. Melatonin promotes sleep. Drink an 8 oz. glass in the morning and 2 hours before bedtime for sweet dreams.

Flaxseeds

Flaxseeds are rich in omega-3 fatty acids. Sprinkle 2 tablespoons of ground up flaxseeds on your bedtime oatmeal.

Whole Wheat Bread

Whole wheat bread releases insulin. Insulin helps tryptophan get to your brain. Tryptophan is converted to serotonin. Serotonin tells you it’s time to sleep. Have a slice of toast with your tea and honey.

Turkey

Turkey is best known for it source of tryptophan. Tryptophan works when your stomach is basically empty, but a few lean slices or two of turkey on some whole wheat bread or a whole wheat bun is one of the best sleep inducers for restful sleep.

Cheese and 100% Whole Grain Crackers

Cheese and other dairy products contain tryptophan. Whole grains help produce serotonin. Cheese and whole grain crackers make for a great bedtime snack

THINGS ABOUT MOLES

2011-01-28T10:25:00.000-08:00

When your mole is

AT RIGHT EYEBROW - you will suddenly get married but you will be wed to someone who has good traits. You will both become rich.

AT LEFT PART OF THE FIRST TWO MENTIONED - you will fail in all your plans of putting up a business.

OUTSIDE CORNER OF THE EYE - you are strong and you have a good disposition in life but will die a tragic death.

AT ANY PART OF THE FACE - you will not rise from an average level in life but will not be destitute.

ON THE NOSE - you will succeed in all your endeavor.

ON THE LIPS, ABOVE YOUR LIPS OR BELOW YOUR LIPS - you are so fond of beautiful things, will live a long life, and will give everything for love.

ON THE CHIN - you will be rich and will have many friends.

AT THE SIDES OF THE NECK - you will survive strangulation, or a tragic accident, and will live long. You will get an inheritance.

ON THE NECK, AT THE THROAT PART - you will get rich when you marry.

AT THE RIGHT CHEST - you will experience sudden changes from abundance to poverty and you will not be spared by these occurrences, will have children, all girls, and will live long.

AT THE RIGHT, RIB PART - you will be a spender but will be clever.

AT THE LEFT CHEST - you will be rich but will be hard to be with.

BELOW THE CHEST, PART OF THE HEART AREA - if you are male, you will be friendly but seems to be confused, will love gambling, and will waste a lot of money. If you are a female, you will be faithful to your love, will have a sharp mind and will have good children.

AT THE RIGHT THIGH - you will be wealthy when you reach the age of 41 and will have a happy married life.

AT THE RIGHT KNEE - you will be lucky finding a partner but will experience sadness in life

AT THE LEFT KNEE - you will be deciding poorly and without consideration. But you will be simple, honest and will change for the better.

AT ANY PART OF THE LEG - you will not care about what will happen.

AT ANY HEEL PART - if you are male, you will love clothes, and if you are a female, you will become strong, intelligent, active, industrious but hot headed.

AT ANY FOOT PART - you will suddenly have an illness or an unexpected tragedy.

AT THE RIGHT SHOULDER - this will mean carefulness, secrecy and wisdom

AT THE LEFT SHOULDER - this will mean hardheadedness and uncontrolled emotions.

AT THE RIGHT ARM - this will mean strength and courage.

AT THE LEFT ARM - this will mean victory over every fight and success in money matters.

AT ANY ELBOW PART - this will mean absence of peace and disturbed dispositions.'

AT THE HEART PART - this will mean evil and cleverness.

ON THE EAR - this will mean richness and respect.

ON THE STOMACH PART - this will mean luxury.

AT THE LOWER PART OF THE RIGHT EAR - this will mean drowning.

ON THE RIGHT FOOT - this will mean wisdom.

ON THE LEFT FOOT - this will mean danger because of carelessness.

ON ANY PART OF THE NECK - this will mean illness when you get old.

ON ANY PART OF THE CHIN - you will have a steady disposition, will be industrious, successful, and will have many friends

BODYBUILDING SUPPLEMENTS FOR SALE IN CHENNAI

2011-01-28T09:53:00.000-08:00

2LBS PRICE:2299/-

5LBS PRICE:4799/-

nutritional label:

Serving Size 1 Scoop (33g)

Amount Per Serving

Calories 130

Cholesterol 2mg

Carbohydrate 1g

Sugars less than1g

Protein 30g

SPORTS INJURIES

2011-01-19T08:27:00.000-08:00

Sports Injuries:

There is nothing worse for an athlete, than being forced to pause because of an injury. Out of all injures, fractures are not always the worst. While a broken bone usually heals within 3 to 6 weeks, tendon and nerve injuries cure much slower. Because injured tendons and nerves don't restrict the training with a plaster, many athletes go back to training too soon, which slows down the recovery process. One of the most dangerous injuries are nerve-injuries. For example when a nerve gets overstretched, (often happens when the shoulder is dislocated) or when a nerve separates. The concerned muscles or muscle groups often stay paralyzed for a long time (sometimes even forever). Other common sports injuries are ruptures, inflammations, deformations, joint wear outs etc

Joint and Cartilage Injuries:

Joint and Cartilage Injuries cure very slow or never and treatment is very difficult. Joint injuries can be a result of yearlong heavy exercising (wear out effect) or a sudden excentric movement.

Muscle and Tendon injuries:

Athletes usually suffer a lot of different injuries during their active careers. Most muscle and tendon injureies result from concentric muscle contractions and bad warm up.

Nerve Injuries:

When a nerve is injured, sometimes you are not be able to move the concerned muscle at all. Nerve injuries can take very long to cure and in the worst case the affected muscle or muscle group can stay paralyzed forever.

Heat Stroke & Summer Workouts:

A heat stroke (heat injury) can occur when you work out or compete on a hot and / or humid summer day, don't drink enough or just push yourself too hard, while your skin is getting hotter and hotter. Heat strokes can be mortal and actually have a much higher death rate than most would expect. Especially those preparing for their first marathon or triathlon are at risk. Find more track and field topics at track and field main and sports injury related topics at injuries main .

What is Osteoporosis:

Osteoporosis is a bone structure disease where the bones become very fragile, because the bone mineral density (BMD) reduces. Osteoporosis often affects elder people and people who don't exercise - especially women. To avoid osteoporosis, it's suggested to drink a lot of milk (calcium) and exercise. Find more injury related topics at injuries main.

Stress Fractures - Hairline Fractures:

A stress fractures (hairline fracture) is an overuse injury caused by unusual repeated stress. Typically affected bones are the shin bone and foot bones. Unlike to normal traumatic fractures, stress fractures don't appear suddenly. They occur from repeated traumas, none of which is sufficient to cause a sudden break. Find more info about sports injuries at injuries main.

Muscle Contusions:

Muscle contusions = damage to a muscle through a direct impact. An impact to a muscles can cause much more damage than you might expect. In most contusion cases the muscle is crushed against the bone. For example when somebody puches ore kicks you in the leg, or when you fall on a stone. If contusions are not treated correctly myositis ossificans can result. (myositis ossificans = when the bone forms with the muscle = NOT GOOD) So don't underestimate this type of injury. Muscle Contusions are very common in combat sports. Find more information about sport injuries at injuries main.

Sports Injury First Aid:

The first few reactions after you injure yourself in a training are very important. If your first aid treatment is not appropriate, it can take several months until you can go back to normal training. The right first aid treatment is the first step to quick recovery. Find more injury related topics at injuries main.

STRETCHING

2011-01-19T07:36:00.000-08:00

STRETCHING:

Stretching used to be considered the main activity before a workout. That has all changed now. Stretching is still a beneficial activity prior to working out, but only after you have sufficiently warmed up. The reason for this is that stretching cold muscles can directly contribute to pulled and torn muscles. It's also now known that stretching is important after a workout as well. Stretching properly may reduce muscle injuries and provides these benefits:

an increase in flexibility and joint range of motion
correct exercise posture
relaxed muscles
better sports coordination

TYPES OF STRETCHING:

The different types of stretching are:

Static Stretches - Stretches where no motion is involved.
- Static Passive - No motion and no action is involved.
- Static Active - No motion, but a action is involved.
  For example when somebody pushes you down.

Dynamic Stretches - When motion is involved.
- Dynamic Ballistic - When you work with the elasticity of the muscle.

Isometric Stretches - When a muscle is stretched and contracted at the same time.

PNF Stretches - Combination of static, isometric and sometimes dynamic stretches.

THEY CAN ALSO BE EXPLAINED AS:

Static Passive Stretching - can be applied daily.

Static Active Stretching - can be applied daily.

Most Dynamic Stretching Techniques - can be applied 4 or 5 times per week.

Dynamic Ballistic Stretching - can be applied 3 to 4 times per week.

Isometric Stretching - can be applied 3 times per week. Not for growing children.

PNF-Stretching Techniques - should not be applied more then 3 times per week.
Not for growing children

Stretching has to be done right to have benefits, though. Here are some tips on stretching properly:

Stop if it hurts. Stretching should never hurt. If you have reached a point in your stretch where it hurts, relax to where it feels comfortable and hold the stretch.

Maintain each stretch for 10-30 seconds. Holding a stretch for any less won't sufficiently lengthen the muscle. Stretch the muscles gradually and don't force it. Avoid bobbing. Bobbing or bouncing while stretching may damage the muscle you are stretching. This damage may even cause scar tissue to form. Scar tissue tightens muscles and can get in the way of flexibility.

Remember to breathe. Breathing is a necessary part of any workout, including stretching.

Practice equality. Even if you are a righty, it doesn't mean that you should neglect the left side of your body. Make sure you stretch both sides equally, so all of your muscles are evenly ready for action.
If you play a sport, you should do-warm ups that go with that sport. The same is true for stretching. These types of stretches are known as sports-specific stretches, and they focus on the muscles that are used for your particular sport. For instance, if you play baseball you might focus on your shoulder for throwing or your forearm for batting........

BMI CALCULATION

2011-01-18T00:20:00.000-08:00

BMI Calculation Formulaes

If you’re measuring in pounds, here’s the formula:

BMI    =        Weight in pounds x 703
                   ______________________
                              Height in inches 2

For calculating your BMI using Kilograms, the formula is

BMI   =                Weight in kgs
             ______________________
                     Height in metres 2

For instance, if a person who is 5’8’’ and weighs 140 pounds, his BMI will be 21.2 ( 140 x 703 / 68 x 68).
Once you calculate you BMI, you can compare it to a scale which will tell you your weight status. Different countries use different scales, but this is the scale suggested by the US Department of Health and Human Services:

BMI                                 Weight Status

Below 18.5                               Underweight
18.5-24.9          Normal
25 – 29.9                                 Overweight
Above 30       Obese

If the scale shows you that you’re underweight or overweight, this may be a good time for you to start a new exercise and diet regime. Of course, the best range for you to be in is between 18.5 and 24.9. If you’re above or below this, you may want to consider a new weight training program to help you lose or gain weight. This needs to go hand in hand with aerobic exercise, stretching and eating healthy.Keep in mind, though, that BMI should just be considered a guideline to your status, and is not a litmus test of your health. It does not take into consideration many factors like body type or muscle weight and does not work too well for those who are extremely tall. For instance, bodybuilders usually weigh much more than the average person, but cannot be considered obese in any way........

DARK CHOCOLATES

2011-01-18T00:08:00.000-08:00

Dark Chocolate And Health Benefits:

Chocolate Contains cocoa and sugars and that’s the reason it has been categorized to have a negative impact on the body. That is what everybody believes. But certain chocolate effects on the body are positive and this assists in healthy heart functions. Dark chocolates have been recommended as they don’t have too much sugar in them. They also have the ability to fight several dreaded diseases.

Health Benefits of Dark Chocolates

Healthy dark chocolate with decreased proportion of sugar has been considered to be great for heart disease, cancer and various other dreaded diseases. This has indeed made people aware about its great benefits on human health.

The type of chocolate, whether milk or dark chocolate, releases endorphins in the brain which work in order to relieve pain.

It also increases the appetite and provides freedom to the people suffering from migraine attacks.

Chocolate intake increases longevity of life and reduces risk of heart disease as well as cancer.

It also helps to reduce stress and provides calmness to the mind as well as the body.

Dark chocolate has magnesium which helps in healthy functioning of the heart.

Dark chocolates can lower your blood pressure.

Dark chocolate when taken with milk serves as an antioxidant. These anti oxidants help the body to be free from toxins.

Low calorie chocolate is beneficial to the body.

These benefits of dark chocolates not only encourage chocolate lovers but also other people so as to consume the right chocolate for better body functions. Processed chocolates have higher amount of caffeine and Theo-bromine which trigger headaches and the sugars present can worsen acne. So intake of small amount of chocolate regularly is good for health. Making chocolates at home with the desired proportion of ingredients, with very little or no added sugar will surely be good for your health and you can enjoy the flavor of chocolate as well............

BIOLOGICAL VALUE

2011-01-17T23:27:00.000-08:00

Biological Value

The Biological Value (BV) is a scale of measurement used to determine what percentage of a given nutrient source is utilized by the body. The scale is most frequently applied to protein sources, particularly whey protein. Biological Value is derived from providing a measure intake of protein, then determining the nitrogen uptake versus nitrogen excretion. The theoretical highest BV of any food source is 100%. In short - BV refers to how well and how quickly your body can actually use the protein you consume.

BV Chart:

Whey Protein Isolate = 159

Whey Protein Concentrate = 104

Eggs whole = 100

Eggs white = 88

Chicken / Turkey = 79

Fish = 70

Lean Beef = 69

Cow's Milk = 60

Unpolished Rice = 59

Brown Rice = 57

White Rice = 56

Peanuts = 55

Peas = 45

Whole Wheat = 49

Soy beans = 47

Wholegrain Wheat = 44

Corn = 36

Dry Beans = 34

White Potato = 34

PROTEIN CARBOHYDRATES

2011-01-17T21:14:00.000-08:00

PROTEINS:

BEST VEG PROTEINS :

1. Cowpeas and leafy tips that are cooked and drained (may be added with salt)

2. Raw and fresh egg whites

3. Cheeses such as cottage cheese, non-creamed cheese, dry cheese, and non-fat cheese

4. Dried seaweed and spirulina

5. Extra-Firm or Silken-Lite Mori-Nu Tofu

6. Soy sauce from tamari

7. Low-fat, 1% milk-fat cottage cheese

8. Lite-Firm Mori-Nu Tofu

9. Raw pumpkin leaves

10. Nuts and seeds such as cashew nuts, walnuts, and almonds

BEST NON VEG PROTEIN:

1. Red meat such as beef, pork, and liver

2. White meat such as chicken and fish

3. Eggs and dairy products such as:

a. Hard cheeses including Parmesan
b. Soft cheeses such as Mozzarella, Brie, and Camembert
c. Medium cheeses such as cheddar and Swiss
d. Yogurt
e. Cottage cheese
f. Milk
g. Eggs

4. Legumes - These are edible dried beans (seedpods) such as chickpeas, flagelot beans, kidney beans, split beans, haricot beans, and lentils. They are rich sources of protein.

5. Nuts and seeds - Over the years, nuts and seeds have been among the best sources of protein. Examples of nuts are almonds, cashew nuts, peanuts, and walnuts. These can be served chopped, raw, or roasted.

6. Cereals and food grains - Eating protein-rich cooked grains promotes muscle building.

7. Algae - A type of seaweed, spirulina is among the best protein-rich foods there are.

8. Fruits - With today's technology, fruits can be eaten canned, frozen, or dried. Regardless of how they are prepared, fruits are still nutritious and included in the list of protein-rich foods.

9. Vegetables - Laden with protein, vitamins, and minerals, vegetables are known to be among the best foods for staying healthy.

10. Seitan - Seitan is a meat substitute. It is prepared from whole-wheat flour mixed with sufficient amount of water, kneaded and rinsed in water, expelling starch and bran. The protein is simmered in a soya sauce to become seitan. Seitan broth can be added as flavoring.

EVERY PERSON WHO GO TO GYM SHOULD KNOW THIS

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THINGS SHOULD FOLLOW TO ACHIEVE UR GOALS :

Have 5 to 6 quality meals a day.(40% protein, 40% carbohydrates, 20% fats)

If you find it hard to get in those 5-6 meals per day then substitute a meal or two with a meal replacement.

Get in some cardio work if you want to loose fat and help your cardiovascular system.A strong cardiovascular system will help you with your workouts by giving you the endurance that you need. 3-4 days per week for 30-45 minutes per session is fine. (Stairstepper, walking, running, biking, etc..)

Drink 8 glasses or more of water per day.(This helps you to be hydrated and it helps you to cleanse your system of any impurities.)

Eat within 1 hour, after working out to help your body recouperate. Your body will need carbs and protein to help build muscle.

Take a mult-vitamin and multi-mineral.

Supplement your diet with high quality protein.Whey protein is the best)

Get 1 gram of protein per pound of bodyweight per day.

Spread out this protein over the 5-6 small meals that you are going to eat.

Try creatine monohydrate (I get a great pump with this supplement and it makes me stronger)

Stay away from Junk Food.

Take one day per week and eat what you like.(Don't go crazy)

Workout with weights 3-4 days per week. Lift heavy using good form. (Be consistent for results)

Warm up for 10 to 15 minutes before working out.(Avoid Injuries by Warming Up)

Don't forget to breathe. (Believe it or not, a lot of people hold their breath) Breathe out with exertion.

Workout large muscles first (Legs, back, chest) before smaller muscles.

Don't throw weights around. Proper form should be followed at all times.(Avoid Injuries by using proper form)

Try stretching.(After your workout so that you are already warmed up, it helps recovery)

Mixup your Workout every 2 to 3 weeks.(Your body gets used to the same workout and your body will adapt)
This also helps with boredom.

Keep your workouts to no more than 1 to 1 1/2 hours long.

Get a workout logbook for tracking your workouts, cardio, meals and supplements.

Visualize your workouts going great. Checkout visualization here.

Make sure that you get adequate sleep and rest (This differs from person to person)

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FACTS ABOUT UR BODY

The length from your wrist to your elbow is the same as the length of your foot.

Your heart beats 101,000 times a day. During your lifetime it will beat about 3 billion times and pump about 400 million litres (800 million pints) of blood.

It is impossible to lick your elbow. Well, for almost everyone… but a few can.

Your mouth produces 1 litre (1.8 pints) of saliva a day.

The human head contains 22 bones. More on the head and brains On average, you breathe 23,000 times a day.

Breathing generates about 0.6g of CO2 every minute.

On average, people can hold their breath for about one minute. The world record is 21 minutes 29 seconds, by david merlini.

On average, you speak almost 5,000 words a day – although almost 80% of speaking is self-talking (talking to yourself).

Over the last 150 years the average height of people in industrialized nations increased by 10 cm (4 in).

In the 19th century, American men were the tallest in the world, averaging 1,71 metres (5’6″). Today, the average height for American men is 1,763 m (5 feet 9-and-half inches), compared to 1,815 m (5’10″) for Swedes, and 1,843 m (5’11″) for the Dutch, the tallest Caucasians.

The tallest nation in the world is the Watusis of Burundi: 1.98 m (6 feet 6 inches) tall.

If the amount of water in your body is reduced by just 1%, you’ll feel thirsty.

It is impossible to sneeze and keep one’s eyes open at the same time.

55% of people yawn within 5 minutes of seeing someone else yawn.

Hippocrates, the Father of Medicine, suggested that a woman could enlarge her bust line by singing loudly and often.

A person can live without food for about a month, but only about a week without water.

You’ll drink about 75,000 litres (20,000 gallons) of water in your lifetime.

After a certain period of growth, hair becomes dormant. That means that it is attached to the hair follicle until replaced by new hair.

Hair on the head grows for between two and six years before being replaced. In the case of baldness, the dormant hair was not replaced with new hair.

Men loose about 40 hairs a day. Women loose about 70 hairs a day.

In the Middle Ages the length from the tip of the middle finger to the elbow was called an ell.

A person remains conscious for eight seconds after being decapitated.

The first successful human sex change took place in 1950 when Danish doctor Christian Hamburger operated on New Yorker george jorgensen, who became Christine Jorgensen.

The muscle that lets your eye blink is the fastest muscle in your body. It allows you to blink 5 times a second.

On average, you blink 15 000 times a day. Women blink twice as much as men.

A typical athlete’s heart churns out 25 to 30 litres (up to 8 gallons) of blood per minute.

We have four basic tastes plus umami. The salt and sweet taste buds are at the tip of the tongue, bitter at the base, and sour along the sides; umami is a mixture of tastes sensed along the center of the tongue.

Not all our taste buds are on our tongue; about 10% are on the palette and the cheeks.

Unless food is mixed with saliva you cannot taste it.

The liver is the largest of the body’s internal organs. The skin is the body’s largest organ.

On average a hiccup lasts 5 minutes.

Fingernails grow nearly 4 times faster than toenails.

Your middle fingernail grows the fastest.

Your finger nails grow at 1 nanometre per second (0.000 000 001 m/s). Your hair grows at 4 nanometres per second (0.000 000 004 m/s).

It takes about 3 months for the transplanted hair to start growing again.

About 13% of people is left handed. Up from 11% in the past.

In 1900, a person could expect to live to be 47. Today, the average life expectancy for men and women in developed countries is longer than 70 years.

A newborn baby’s head accounts for one-quarter of its weight.

King Henry I, who ruled in the England in the 12th century, standardized the yard as the distance from the thumb of his outstretched arm to his nose.

The bones in your body are not white – they range in color from beige to light brown. The bones you see in museums are white because they have been boiled and cleaned.

Our eyes are always the same size from birth.

Every person has a unique tongue print.

If all your DNA is stretched out, it would reach to the moon 6,000 times.

Approximately two-thirds of a person’s body weight is water. Blood is 92% water. The brain is 75% water and muscles are 75% water.

The colored part of the eye is called the iris. Behind the iris is the soft, rubbery lens which focuses the light on to a layer, called the retina, in the back of the eye. The retina contains about 125 million rods and 7 million cones. The rods pick up shades of gray and help us see in dim light. The cones work best in bright light to pick up colors.

We actually do not see with our eyes – we see with our brains

BONES ARE BAD FOR UR DOGS

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10 reasons why it’s a bad idea to give your dog a bone:

1. Broken teeth - This may call for expensive veterinary dentistry.
2. Mouth or tongue injuries - These can be very bloody and messy and may require a trip to see the veterinarian.
3. The bone gets looped around your dog’s lower jaw - This can be frightening or painful for your dog and potentially costly to you, as it usually means a trip to see the veterinarian.
4. The bone gets stuck in the esophagus - The esophagus is the tube that food travels through to reach the stomach. Your dog may gag, trying to bring the bone back up, and will need to see the veterinarian.
5. The bone gets stuck in windpipe - This may happen if your dog accidentally inhales a small enough piece of bone. This is an emergency because your dog will have trouble breathing. Get your pet to the veterinarian immediately!
6. The bone gets stuck in stomach - It went down just fine, but the bone may be too big to pass out of the stomach and into the intestines. Depending on the bone’s size, your dog may need surgery or upper gastrointestinal endoscopy, a procedure in which the veterinarian uses a long tube with a built-in camera and grabbing tools to try to remove the stuck bone from the stomach.
7. The bone gets stuck in intestines and causes a blockage - It may be time for surgery.
8. Constipation due to bone fragments - Your dog may have a hard time passing the bone fragments because they are very sharp and they scrape the inside of the large intestine or rectum as they move along. This causes severe pain and may require a visit to the veterinarian.
9. Severe bleeding from the rectum - This is very messy and can be dangerous. It’s time for a trip to see the veterinarian.

10. Peritonitis - This nasty, difficult-to-treat bacterial infection of the abdomen is caused when bone fragments poke holes in your dog’s stomach or intestines. Your dog needs an emergency visit to the veterinarian because peritonitis can kill your dog.

“Talk with your veterinarian about alternatives to giving bones to your dog. There are many bone-like products made with materials that are safe for dogs to chew on. Always supervise your dog with any chew product, especially one your dog hasn’t had before. And always, if your dog ‘just isn’t acting right,’ call your veterinarian right away,” ..........

BMI (BODY MASS INDEX)

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Body Mass Index (BMI) Chart for Adults

Body Mass Index is a number calculated from a person’s weight and height. BMI is one way to tell whether you are at a healthy weight, overweight, or obese..

A BMI of 18.5 to 24.9 is in the healthy range.
A BMI of 25 to 29.9 is overweight.
A BMI of 30 or greater is considered obese.

Because BMI does not show the difference between fat and muscle, it does not always accurately predict when weight could lead to health problems. For example, someone with a lot of muscle – such as a body builder – may have a BMI in the overweight or obese range, but still be healthy and have little risk of developing diabetes or having a heart attack.
You can also use the Body Mass Index (BMI) Calculator on this blog to tell whether you are at a healthy weight, overweight, or obese.

HDL VS LDL

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Good Cholesterol or HDL

HDL (High-density lipoproteins) cholesterol (good cholesterol) is a waxy, fat-like substance that occurs naturally in all parts of the body, including the brain, nerves, muscle, skin, liver, intestines, and heart. High levels of HDL reduce the risk of heart disease and stroke.
Your body needs only a small amount of cholesterol to produce many hormones, vitamin D, and the bile acids that help to digest fat.
A desirable cholesterol level is lower than 200 mg/dL.

Bad Cholesterol or LDL

Too much LDL (Low-density lipoproteins) cholesterol (bad cholesterol) in your blood can build up on the walls of your arteries and can narrow your arteries or even block them, which can lead to heart disease and stroke.
People of all ages and backgrounds can get high cholesterol.
High total cholesterol is 240 mg/dL and above.
About 1 of every 6 adult Americans has high blood cholesterol.
More women than men have high cholesterol in the United States.
Cholesterol levels tend to rise as you get older.
High cholesterol usually has no signs or symptoms. Your doctor can do a simple blood test to check your cholesterol levels.

You can prevent high cholesterol – or reduce your levels if they are high.

Get a blood test.
Eat a healthy diet.
Maintain a healthy weight.
Exercise regularly.
Don’t smoke.
If you have high cholesterol, your doctor may prescribe medications in addition to lifestyle changes.

Desirable Cholesterol Levels

HDL (good cholesterol) 40 mg/dL or higher
Total cholesterol Less than 200 mg/dL
LDL (bad cholesterol) Less than 100 mg/dL (Optimal level)
Triglycerides Less than 150 mg/dl.........

Risk Level	LDL/HDL Ratio	HDL/LDL Ratio
Low risk Average risk Moderate risk High risk	3.3 - 4.4 4.4 - 7.1 7.1 - 11.0 11.0	0.22 - 0.30 0.14 - 0.22 0.09 - 0.14 0.09

BARLEY

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Try to make barley a part of your diet.

Barley is a grain that has many health benefits. Americans should eat more barley, especially those who are diabetic and overweight.
Acting as an appetite suppressant, barley may assist in weight loss by making people feel like they have eaten more than they really have.
Barley contains fiber that can help reduce the risk of coronary heart disease by lowering LDL (low density lipoprotein) and total cholesterol levels. LDL is low density lipoprotein or also know as “bad” cholesterol.
There are many different varieties of barley. A wide variety of foods can be made with barley.

Barley flour can be used in muffins, cookies, pancakes, breads, pasta, biscuits, pizza crusts.
Barley bran can be used in cereals.
Barley flakes can be used in porridge, granola, muesli, muffins, cookies, desserts.
Pearl and pot barley can be used in puddings, salads, soups, stews, casseroles.

Barley can be a great addition to your diet. Try it as a side dish with your meal, or in your favorite recipes.

BENEFITS OF FISHES

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Fish is low in fat.
Fish is low in calories.
Fish is high in protein.
Fish is good for your heart and brain.
Fish is a good choice for people with diabetes.
Fish is an excellent source of Omega 3 fatty acids, a fatty acid that your body cannot produce on its own. Omega 3 fatty acids are found in every kind of fish, but are especially high in fatty fish. Good fish choices for Omega 3′s include:

Salmon
Tuna (canned light)
Trout
Sardines
Sea bass
Oysters
Crab
Perch
Shrimp
Cod

Numerous studies show that Omega-3 fatty acids:

Decrease heart disease.
Reduce blood pressure.
Help prevent arthritis.
Help prevent abnormal heart rhythms.
Promote healthy brain function.
Aids short-term memory – The Rush Institute for Healthy Aging states that people who eat at least one meal of fish per week will be significantly less likely to develop Alzheimer’s disease than those who never eat fish.

Fish is an excellent source of vitamins and minerals.

Riboflavin (Vitamin B2) which aids the body in the metabolism of amino acids, fatty acids, and carbohydrates.
Vitamin D, which aids calcium absorption to help prevent osteoporosis.
Calcium.
Phosphorus.
Iron.
Zinc.
Potassium.
Iodine.
Magnesium.

When people eat meat instead of fish, they decrease their intake of these essential vitamins, minerals, and Omega-3 fatty acids

FISHES TO AVOID

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AVOID these fish due to mercury:

Women who are or may become pregnant, nursing mothers, and young children should NOT eat:

Mackerel (King)
Shark
Swordfish
Tilefish
Marlin (imported)
Tuna Steak
- Bluefin
- Bigeye (imported longline)
- Yellowfin (imported longline)

( FISHES N bracket): Overfished, farmed, or caught using methods harmful to marine life and/or environment).

Safe to Eat

It is safe to eat 2 to 3 average meals a week of a variety of fish and shellfish that are lower in mercury.

Some fish low in mercury are:

Anchovies
Butterfish
Catfish
Clams
Cod (Pacific)
Crab (Blue, King, Snow) (US, Canada)
Crab-Imitation
Flounder/Sole (Pacific)
Herring
Mackerel (canned)
Oysters
Pollock – Fish sticks
Salmon
Sardines
Scallops
Shrimp – Prawns (US, Canada)
Squid – Calamari
Tilapia (US, Central/South America)
Trout
Tuna – canned light

Albacore (“white”) tuna has more mercury than canned light tuna. When choosing your meals of fish and shellfish, you may eat 1 average meal of albacore tuna per week.

An average meal is:
A seafood serving or “average meal” is about the size and thickness of your hand, or 1 ounce for every 20 pounds of body weight. Example:

160 pound Adult = 8 oz.
80 pound Child = 4 oz.

Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas. If no advice is available, eat up to 1 average meal per week of fish you catch from local waters, but don’t consume any other fish during that week.

Remember:
Fish is a great source of protein, vitamins, and nutrients. Fish is loaded with omega-3 fatty acids, which provide protection from heart disease and are great brain food for you, your children and if you are pregnant, for your unborn child

FOOD TASTS WITHOUT ADDING SALT

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For Fish, Meat, and Poultry

Beef
Bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme

Lamb
Curry powder, garlic, rosemary, mint

Pork
Garlic, onion, sage, pepper, oregano

Veal
Bay leaf, curry powder, ginger, marjoram, oregano

Chicken
Ginger, marjoram, oregano, paprika, poultry seasoning, rosemary, sage, tarragon, thyme

Fish
Curry powder, dill, dry mustard, lemon juice, marjoram, paprika, pepper

For Vegetables

Carrots
Cinnamon, cloves, marjoram, nutmeg, rosemary, sage

Corn
Cumin, curry powder, onion, paprika, parsley

Green Beans
Dill, curry powder, lemon juice, marjoram, oregano, tarragon, thyme

Greens
Onion, Pepper

Peas
Ginger, marjoram, onion, parsley, sage

Potatoes
Dill, garlic, onion, paprika, parsley, sage

Summer Squash
Cloves, curry powder, marjoram, nutmeg, rosemary, sage

Winter Squash
Cinnamon, ginger, nutmeg, onion

Tomatoes
Basil, bay leaf, dill, marjoram, onion, oregano, parsley, pepper

ExampleS of Whole Grains:

Brown rice
Wild rice
Buckwheat
Whole-grain barley
Whole-grain corn
Oatmeal
Popcorn
Whole wheat cereal flakes
Whole wheat bread
Whole wheat crackers
Bulgur – cracked wheat – wheat that consists of kernels that have been steamed, dried, and crushed, and has a tender and chewy texture.
Millet – a staple grain in parts of Africa and Asia, and comes in several varieties and has a bland flavor that is a background to other seasonings
Quinoa – a grain that has been traditionally used in South American cuisine, and its texture has been compared to that of couscous.
Triticale – a grain that is a hybrid of wheat and rye, and it comes in several varieties including whole berry, flakes, and flour

Broccoli AND ITS USES

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Broccoli is full of good stuff, including:

Vitamin A – in the form of beta-carotene.
Vitamin C – 100 grams (approximately 3.5 ounces) of broccoli contains 75 percent more vitamin C than an equal amount of oranges.
Vitamin D
Dietary fiber – one of the highest among vegetables.
Calcium – in just 1/2 cup of broccoli, there is 21 mg (milligrams) of calcium.
Antioxidants – foods high in antioxidants can help protect against cancer and heart disease.
Folate.
Iron.
Potassium and other vitamins and minerals.

Reports on the link between broccoli and the compound sulforaphane, a potent anti-cancer chemical, have been in the news since researchers at Johns Hopkins University began releasing study results in 1992.
Broccoli helps strengthens bones, is good for your eyesight, has cancer-fighting abilities, protects your heart, and helps controls your blood pressure.

Selection

When you buy broccoli, choose bunches that are dark green, this indicates high nutrient value.
Florets that are bluish green, purplish, or dark green contain more vitamin C and beta-carotene than paler or yellowing ones.
Buy bunches of broccoli with stalks that are very firm. Stalks that bend or seem rubbery are of poor quality.
Avoid broccoli with open, flowering, discolored, or water-soaked bud clusters and tough, woody stems.
Store broccoli unwashed, in an open plastic bag and place in the crisper drawer of your refrigerator.
Broccoli is best if used within a day or two after purchasing.

Fresh versus Frozen

Packaged frozen broccoli differs from fresh in its nutrient content. The flower buds or florets are richer in beta-carotene than the stalks. Manufactures typically cut off most of the stalk before packaging, so frozen broccoli may contain 35 percent more beta-carotene by weight than fresh broccoli. The downside is that frozen broccoli has twice as much sodium as fresh (up to 68 mg per 10 oz. package), about half the calcium, and smaller amounts of iron, thiamin, riboflavin, and vitamin C.

Cooking

The best way to cook broccoli is to steam it, microwave it, or stir-fry it with a little broth or water. If you boil it, some of the vitamins and minerals are lost from the broccoli and end up in the boiled water. Cooked broccoli should be tender enough so that it can be pierced with a sharp knife, but still remain crisp and bright green in color.