Better Health and Living

Delicious Semolina Cake

2010-11-18T08:47:00.000-08:00

This is a deliciously crispy yet fluffy cake that I bet you'd enjoy making again and again! Can be served warm or cold and is unbelievably yummy! This is actually a Middle-eastern recipe but I modified it a bit with fruit and less sugary syrup. ( I prefer desserts to make me feel less guilty by adding as little sugar as possible! )

Ingredients:
(Serves 1 if you are the type who loves to bake their own cake and eat it all!)

For the cake:

1/2 cup semolina cup
2 tsp plain flour (or use wholegrain instead)
3 tablespoons of healthy butter spread or vegetable oil
1/4 cup regular sugar
1/4 cup cold milk
1 tsp baking powder
1 tsp vanilla essence
1 tsp cinnamon powder (optional)
1 pinch of salt
1 cooking apple or orange {optional}

For the syrup:

1/2 cup sugar
1 cup water
1 tsp vanilla essence (can be substituted with orange or rose water)

Method:

The ingredients are as mentioned above but I thought adding that pic would make it more interesting :-)

At this stage, the syrup should be prepared and allowed to cool so add in the syrup ingredients and place on hob. Let boil, lower the heat and allow to simmer for about 10 minutes. Switch off the heat and set aside to cool while you prepare the cake.

Mix the semolina, flour, baking powder and salt in bowl.

Add in the wet ingredients, oil, milk, vanilla, etc and stir. Mix thoroughly and set aside for 15 minutes. This step will allow the semolina to absorb the liquids and become thicker.

If your using the apple or orange, remove rind, skin, seeds, etc, cut round slices and place them at the bottom of a greased baking bowl. If not, just pour the cake mixture straight into a greased bowl and place in the oven at 200 degrees Celsius for about 15 minutes.

After 15 minutes, take the cake out (of the oven, of-course!) and cut it into diamond or any shape of your choice with a sharp knife. Resist the temptation of eating it as is!! Pour the sugar syrup over the whole cake and place it in the oven for another 15 to 20 minutes.

And Voila!! There's the delicious cake after 30 minutes of setting aside which will prove to be the hardest part! As you can see, I could hardly wait and had to DIG in :-P

Red Meat and Diabetes

2010-11-07T04:35:00.000-08:00

Any medical journal will tell us that excessive consumption of red meat would lead to heart disease and unhealthy cholesterol levels. But few people are aware that excessive consumption of red meat, especially in women, could lead to diabetes type 2!

Not only that, women who already suffered from diabetes type 2 were found to have higher incidents of heart diseases than women who ate less red meat.

Since all things need to be practiced and eaten in moderation, I'm not completely against red meat. Enjoy it if you will, but try cutting it down to 2 portions a week at maximum. Also try adding more vegetable and greens at the side.

Apple Crumble (a healthier version)

2010-09-27T02:31:00.000-07:00

Contrary to popular belief held by some, not all desserts are bad or unhealthy. True, most fruit-based desserts tend to have a lot of sugar but I believe it is needless to add loads of extra sugar since fruits are naturally sweet and that should be taken for an advantage when using them in desserts!

I confess I used to shy away from apple crumble (fear of weight gain and all!) till I experimented with it and came up with this healthier version. Hope you enjoy this!

Ingredients:
(Serves 2 to 3 persons)

2 cooking apples (eating apples will do too)
handful of raisins (or any dried berries) {optional}
1 cup plain flour (or use wholegrain instead)
3 tablespoons of healthy butter spread (olive or butter-me-up would do nicely)
3 tablespoons of brown sugar
1 tablespoon honey {optional}

Method:

1. Peel and core the apples and dice them into bite sized cubes. Lay them evenly into an oven bowl greased with the butter spread. If you are using berries or raisins, scatter them on top of the diced apples now. At this stage I usually pour a tablespoon of honey over the apples in case the apples aren't very sweet. You can opt not to use any.
2. In a separate bowl, mix flour, brown sugar and rub in the butter spread till the mixture resembles breadcrumbs.
3. Scatter the breadcrumb mixture evenly over the apples and raisins.
4. Bake in a pre-heated oven 180degrees for 30 minutes or till the crumble mixture on top turns golden brown.
5. Enjoy warm or cold with or without ice-cream!

Tips: You may dice the apples whichever way you prefer since they would turn jam-like anyway after cooking. If you wish your apples to be a little solid after the cooking is done, cut them into slightly larger pieces. (I like my crumble 'jammy' :-) )

Even if your butter spread doesn't say it is good to bake with, I assure you this does not affect the crumble! It still turns out yummy and delicious!

Sweet Fried Cornbread Cakes

2010-08-09T12:33:00.000-07:00

Ingredients:
1 Cup Cornflour
1/2 Cup Self-raising flour (or wholemeal flour for healthier version)
2 tbsp brown sugar or honey (or regular white sugar)
1 tsp baking power/soda
1/2 Cup Cold Milk

Method:

1. Mix all the dry ingredients together.
2. Add milk till the consistency of the batter is soft and pourable.
3. Heat a pan or skillet and melt some butter. You can use any cooking oil too but butter makes it all the more yummier!
4. Pour a spoonful of batter onto the skillet and let brown for 2 minutes before flipping to brown the other side.
5. should you desire more sweetness, pour honey or maple syrup on top of the cooked cakes and serve warm. Enjoy!

Healthy Skin and Lemons

2010-07-27T03:18:00.000-07:00

Most of us enjoy a glass of freshly made lemonade but do we know that by drinking that we are doing our skin a favor? Yes, the vitamin C present in the lemons does wonders for the skin. No wonder than that most anti-aging, anti-wrinkle, firming lotions and pigmentation clearing creams contain Ascorbic acid (another name for vitamin C).

Application of vitamin C through creams and lotions is a great way to boost our skin cells and acquire a healthy complexion. However, drinking Vitamin C will further boost the immune system and heal the skin from within giving you a glow and younger looks!

I would recommend squeezing half a lemon into a glass of lukewarm water and drinking it first thing in the morning. Not only would this provide you with energy but it will also stabilize the acidic environment of the body and eliminate uric acid, thus blessing you with a beautiful skin on the outside. After a few weeks you will notice a surprisingly clearer, healthier skin.

How to detect a stroke

2010-07-11T11:27:00.000-07:00

Sadly anyone can suffer from a stroke without a warning. Even people who are seemingly healthy may suffer from strokes. Stroke is when the brain suddenly loses the ability to function properly. The main causes of stroke are either a blockage in the blood flow or the bursting of an artery to the brain.

Usual warning signs of a stroke are:

1. Numbness in any part of the body accompanied with a headache.

2. Sudden difficulty in seeing in one or both eyes.

3. Sudden difficulty in speaking and / or understanding.

4. Sudden difficulty in walking or coordinating.

5. Sudden severe headache

If anyone you know looks like he/she is having a stroke, make them do the following to be sure it is stroke coming up:

1. Ask them to smile and lift both their arms up.

2. Ask them to repeat a sentence after you.

The reason for the above is that both hemispheres enable us to do those things together. If a person is about to having a stroke, he/she may not be able to have complete control over his/her muscles and movement, and their ability to understand or speak may be impaired.

Even if the signs pass after a few minutes, don't ignore the warning and call the emergency anyways to get help.

Quick 'n Healthy Vegetable Noodles

2010-07-11T10:26:00.000-07:00

Ingredients You'll need:

2 packets Instant noodles

1 medium diced onion

2 cloves of garlic crushed

½ cup frozen vegetables

2 tablespoons tomato paste/puree

Handful of chopped fresh parsley (mint or coriander)

2 tablespoons cooking oil

1 teaspoon cayenne pepper (optional)
Salt / black pepper (according to taste)

Preparation:

1. Place the skillet on medium heat and add the cooking oil. Once heated add in the diced onion, garlic and all the vegetables. Stir fry for 3 to 4 minutes until golden.

2. Stir in the parsley, cayenne pepper (if using any), salt, pepper and tomato paste. Stir thoroughly for 2 minutes.

3. Boil the instant noodles according to the instructions, usually for 2 to 3 minutes.

4. Remove the vegetable sauce from the heat and add the boiled noodles. Stir gently. Dish out. Serve hot.

Note: You can use any vegetables or herbs of your choice. If using potatoes, keep in mind they take a little longer to cook.

You can also add meat or chicken in step1 and stir fry for 8 to 10 minutes instead to make sure the meat is thoroughly cooked. Also it will help to use very small cubes / strips of meat so they would cook quicker.

Healthy Chicken Curry

2010-07-11T09:49:00.000-07:00

Ingredients you'll need:

2 Chicken thighs diced (boneless and skinless)

1 medium diced onion

2 cloves of garlic crushed

Handful of chopped fresh parsley (mint or coriander)

2 tablespoons cooking oil

2 tablespoons Tomato paste/puree

1 teaspoon cayenne pepper
1 teaspoon black pepper

1 teaspoon curry powder (mild or hot)

1 cup plain yogurt

Preparation:

1. Place the skillet on medium heat and add the cooking oil. Once heated add in the diced onion, garlic and the diced chicken. Stir fry for 5 to 10 minutes until the chicken pieces turn golden brown.

2. Stir in the parsley, cayenne pepper, black pepper, curry powder and tomato paste/puree. Stir thoroughly for 2 minutes.

3. Add 1/4 cup of water, yogurt and cover and simmer for 10 minutes to allow the chicken to soak in the sauce.

4. Remove from heat and dish out. Serve hot.

Note: You may add any vegetables of your choice in step 2. If using potatoes, keep in mind that they may take a little longer to cook. To make sure they are thoroughly cooked dice them up into tiny cubes before adding them in step 2.

Serve with rice or pita bread.

You may add extra salt but I found that adding yogurt actually eliminated the need to add salt to the whole dish! Add plain yogurt to your sauces instead of salt. A good tip if you would like to cut out salt from your diet.

Affordable Foods High in Protein

2010-07-11T09:19:00.000-07:00

Most people think healthy food with high protein content are expensive and only people with high income levels can afford them. However, below is a list of healthy foods that can be bought at affordable prices from your local markets without breaking the bank.

Chicken Thighs: An average size of thigh can contain up to 10 grams of protein compared to around 20 grams in chicken breast. However, it is cheaper compared to the breast and most people prefer dark meat texture.

Peanut Butter: Do you love peanuts and peanut butter? Well, do not forget buying that jar on your way out of the market. 2 Tablespoons of peanut butter roughly contain 8 to 9 grams of protein.

Beans: These are loaded with protein. Simply add them to your stews or serve alongside vegetables. Half a cup of cooked beans roughly contain 7 to 10 grams of protein on average.

Nuts: Most nuts on average contain 8 grams of protein per 1/4 cup. Peanuts are relatively cheap and affordable and contain the same amount of protein as other expensive nuts.

Dairy / Eggs: Drinking plenty of milk and consuming eggs provides adequate amounts of protein. A large eggs can contain up to 8 grams of protein and the same amount of protein is present in a glass of milk.

Lean Pork: On average a 3oz chop contains around 20 grams of protein and is cheaper than most other meats.

What is a Macrobiotic Diet?

2010-05-31T09:02:00.000-07:00

It is a diet that mostly recommends using wholegrains, as 50% to 60% of your daily intake, vegetables make up 30% while beans and legumes make up the rest. Seasonal vegetables are highly recommended.

Foods such as eggs, milk, sugars, honey, molasses and most dairy products are avoided. In some cases, fish in smaller amounts is allowed but mostly eaten with vegan or vegetarian sauces.

This type of diet is often taken up by people to lose weight and/or as a cancer prevention though there is no medical evidence that the variation and strict percentages of food groups have any influence on cancer.

Osteoporosis: A Silent Disease

2010-05-31T08:55:00.000-07:00

Osteoporosis literally means 'porous bone'. Unfortunately, it is a silent disease in that often there are no symptoms of any bone loss until the sufferer encounters a fracture even from seemingly little activities such as a sudden strain or even a cough or sneeze! Such fractures usually involve ribs, wrists or hips. strangely, people tend to associate this illness with frail old men and women but osteoporosis can affect people as young as 18 years of age!

Osteoporosis has a high rate of disability and even mortality especially in people over 50s. In Europe, an osteoporosis -related fracture happens every 30seconds while in United States 10 million people currently suffer from this disease and 30 million more are at risk of developing it within the next few years.

Risk Factors

Heredity is a significant risk factor since the risk doubles in children if their parents suffered from low bone density or low bone mass-related fractures.

Menopause in women results in lower levels of estrogen which actually protects the bone density. Due to this reason 1 in every 2 women suffer from osteoporosis compared to 1 in 4 men.

Age is another factor since bones become fragile the older the people get.

Certain medical conditions such as diabetes, hyperthyroidism and Cushing's disease can also contribute to the disease development.

Diet plays an important role too. Osteoporosis can be the result of malnutrition since diets deprived of calcium and Vitamin D can lead to bone deterioration. An excessive intake of fat and salt increase the body's excretion of calcium through sweat and urine while alcohol consumption can also contribute to bone loss.

Limited physical activity is another culprit as bones are maintained through a good circulatory system which then indirectly supply the bones with important nutrients.

Smoking is not only harming your body and lungs but it is robbing you of important minerals that are essential for healthy bones.

Prevention

The best way to ensure your bones will remain healthy is to look after your diet during childhood and adolescence since these are the crucial years when your bone mass is being formed.

Calcium is an essential mineral for strong healthy bones. Some main sources of calcium are milk and dairy products, such as yogurt and cheese, fish, oatmeal, dark leafy vegetables and nuts such as almonds.

Vitamin D is also essential for the absorption of calcium. This vitamin can be made in the skin by sun exposure. As little as 10 minutes in the sun are sufficient to reach the required vitamin D level that can help prevent osteoporosis.

The importance of weight bearing exercise and other physical activities can not be left out. Exercise helps increase bone mass. Walking, stair climbing, lifting moderate weights and resistance exercises are deemed best for healthy bones.

Prevention is certainly essential to combat this disease. True, it does require an effort but we can reap the benefits from all the effort and hard work we put into maintaining our bones and enjoy a healthy life.

Signs of Dehydration

2010-05-31T07:30:00.000-07:00

The term dehydration comes from Ancient Greek that means excessive loss of water from the body.

In most cases, a person may be suffering from dehydration without actually knowing that they are dehydrated. In humans, dehydration can be due to diseases or stress related stimuli.

The main causes of water loss from the body may be due to sweating during prolonged physical activity, consumption of alcohol, sodas and pop with high sugar levels, strong black tea or coffee, fasting, diabetes, cholera, diarrhea and burns.

Some of the symptoms can be headache, dizziness, low blood pressure, feeling tired and mood swings . Initial dehydration can be felt when at least 2% of water is lost from the body and one experiences thirst or sudden fatigue. Severe symptoms can be faintness, wrinkling of skin upon slight pinching and rapid heart rates.

Interestingly, in elderly people, especially those over 50, the thirst sensation decreases. This lack of sensation results in death in older people from severe dehydration.

The best way to ensure your body is well hydrated, drink plenty of water in average climates and more in hotter temperatures where water tends to evaporate faster through lungs, kidneys and sweat.

Free and Over-prescribed Antibiotics

2010-05-30T13:55:00.000-07:00

Recently some pharmacies in the United States have begun providing FREE antibiotics to customers! All you need to do is present your prescription and you'll get a completely no-cost-to-you dose of antibiotics for up to a period of 2 weeks or more regardless of the duration stated on your prescription!

There are many people who are against the idea. While it may be good for people who might genuinely require antibiotics but are tight on money, it seems a bad idea for most people who may not require antibiotics for their ailments but believe they do and then be able to get a free (and prolonged) dosage of these medications.

Antibiotics should not be taken lightly. These medications destroy the good cells along with the bad bacteria. Note, antibiotics only kill bacteria or fungi type micro-organisms and not viruses! Bacterial infections include tuberculosis and urinary tract infections while diseases such as chickenpox and AIDS are virus based.

Bacterial and viral infections can both cause symptoms such as fever, and chills which can be difficult to distinguish . It's important to distinguish which is the cause of a specific infection since viral infections cannot be cured by antibiotics.

Typical Viral Symptoms are systemic. This means they involve many different parts of the body or more than one body system at the same time; i.e. a runny nose, sinus congestion, cough, body aches etc. They can be local at times as in viral conjunctivitis or "pink eye" and herpes. Only a few viral infections are painful, like herpes. The pain of viral infections is often described as itchy or burning

The classic symptoms of a bacterial infection are localized redness, heat, swelling and pain. One of the hallmarks of a bacterial infection is local pain, pain that is in a specific part of the body. For example, if a cut occurs and it is infected with bacteria, pain will occur at the site of the infection. Bacterial throat pain is often characterized by more pain on one side of the throat. An ear infection is more likely to be bacterial if the pain occurs in only one ear. An infection that produces pus is not always bacterial.

(Quote taken from Wikipedia on Infection)

Common misuse of antibiotics has led to antibiotic resistance where bacteria that could previously be killed by certain dosages undergo mutation. This produces new strains of bacteria that do not respond to the previously lethal doses of antibiotics, thus becoming resistant and harder to kill.

It is advisable not to take medications unnecessarily as these tend to do more harm than good. Make informed judgments and try staying away from antibiotics as much as possible and using them only when prescribed by a doctor and for the stated period of time. Good health to you :-)

Prostate Cancer - A preventable disease?

2010-05-30T07:23:00.000-07:00

Prostate cancer is a slow-growing cancer of male reproductive system. It mostly affects men in their late 40s upwards. Symptoms include pain during urination and/or intercourse and erectile dysfunction. In many cases it tends to metastasize (cells break off and spread to other similar tissues of the body) especially the bones and lymphatic system.

Unfortunately, prostate cancer may go undetected due to the slow-growth and symptom-free nature of the disease as most men would not know they are suffering from it. Also since prostate cancer affects older men, most men by then die of other causes such as cardiovascular disease, hypertension or old age.

The cancer is often detected through the physical symptoms of pain and discomfort, biopsies after physical examinations or through PSA testing (Prostate Specific Antigen).

PSA is a protein produced by the prostate gland in minute quantities in normal men. It is produced in order to liquify the semen and allow the sperms to swim easily. Excess presence of it can indicate a prostate cancer or prostate-related disorder. The PSA can be measured by a blood test but the effectiveness of this detection method is still under question as the test is not deemed accurate enough at present.

Cause, Treatment and Prevention

Genetics seems to play an important role. Men who have a relative suffering from prostate cancer are twice as likely to suffer from the disease. It is also more common in African men and the death rates are higher.

Age is another factor since the disease affects men in their late 40s and 50s. Younger males are unlikely to be affected by prostate cancer.

Diet containing Vitamin B6, Vitamin E, Selenium and Lycopene (present in tomatoes) may help prevent prostate cancer. Interestingly, men on Vegetarian diet were shown to have a lower risk of developing prostate related disorders. Men who consume more green leafy vegetables are deemed to be at lower risk of developing the disease. Consumption of hydrogenated fats and high blood cholesterol levels also increases the risk.

Increased intake of multivitamins (exceeding the daily recommended dose in pill form) has been linked to increased risk along with high intake of alcohol. Men who are obese are also at a higher risk than men who are of normal weight.

Frequency of Ejaculation is also linked to a decreased risk of prostate cancer. Studies show that men who ejaculated 5 times a week were less prone to developing prostate cancer later in life. The emphasis is on ejaculation and does not necessarily involve actual intercourse.

Regular Exercise is considered essential and may lower the risk as it helps maintain a healthy circulatory system.

Prostate cancer is highly treatable if detected in early stages. Men who are in their 40s should have regular medical check-ups to increase the chances of early detection. Living a balanced and healthy lifestyle may reduce your risks of developing this disease.

Home-made Sugar n' Fat-Free Frozen Delight

2010-04-30T05:57:00.000-07:00

Summer is here and we all love to indulge in sweet and chill treats. Yes, we are talking about Ice-Cream! However, most of us worry about the high sugar and fat content, and end up buying expensive fat and sugar-free varieties. Then again fat-free does not mean sugar-free and vice versa. Also almost all brands making sugar-free varities tend to use aspartame or a similar harmful substitute.

While you decide on what will be the best and healthiest buy for you, try this delicious icecream-ish recipe that can easily be made at home WITHOUT an ice-cream maker! Here it is, simple,easy and delish.

Recipe:
4 frozen ripe bananas
2 cups frozen strawberries

Method:
Blend the above ingredients using your S-blade food processor till both fruits have thoroughly been shredded and acheived a creamy consistency (takes about 2 to 3 minutes). Spoon into individual serving cups and enjoy!

Note: If you are not using frozen fruits, you can add ice cubes to get the mixture icy. Go ahead and experiment with frozen kiwis, raspberries, cherries(pitted) and even water melon! As long as you have bananas in the mixture, the consistency will remain creamy. The more bananas, the creamier the base mixture!

Super Anti-aging Foods

2010-04-22T10:32:00.000-07:00

Most of us would love to look as we did in our teens with that youthful glow, beautiful hair, smooth skin and not to mention the incredible amount of energy we possessed. Many of us spend a fortune on expensive creams, lotions and spa treatments to maintain our youth.

Fortunately, nature has provided us with foods that can prevent premature aging and keep us looking younger for longer! We do not need to spend a fortune and all we got to do is pay a visit to our local grocery store (also know as the local beauty store!) and eat ourselves younger.

Here is a list of some super anti-aging foods that we can get from our local beauty (grocery) store:

Dark Chocolate: Rich with flavonol anti-oxidants, not only is dark chocolate shown to boost immune system and act as an anti-cancer food, it also keeps us looking younger!It encourages endorphin production, giving a feeling of pleasure that helps promote a healthy, cheerful and positive outlook. It is found to contain 8 times more antioxidants than Strawberries and is also shown to reduce hypertension.

Choose a variety with at least 65% cocoa. Dark chocolate with nuts, fruits and fruit peel is also a great choice but skip anything that comes with nougat or cream filling as it is only added sugar that would add to the aging process.

Tomatoes: These are rich in lycopene which helps the body by preventing many types of disorders, prevention from UV and sunburn. Vitamin C helps keep our skin looking fresh and maintains the collagen while Beta-carotene helps keep eye problems at bay. Interestingly, raw tomatoes have a very high concentration of Vitamin C while cooked tomatoes have a higher level of lycopene. Therefore, it will be beneficial to eat this fruit both raw and cooked.

Strawberries: This delicious fruit is loaded with antioxidants, phytochemicals and vitamin C. These nutrients protects our system from free radicals that can form tumors and various types of cancers. Polyphenolic compounds present in strawberries have shown to improve brain power and help prevent cardiovascular disease, arteriosclerosis and even lower blood cholesterol which are definite signs of aging.

Needless to say eating more berries gives your skin a fresh glow and youthful look which is what most women would love. So go ahead and treat yourself to some strawberries and if you dare, dip them in melted dark chocolate for that extra benefit!

Whole-grains: There is nothing better that you can do for your skin and overall health than to eat wholegrain products. Brown bread, brown rice, oats, barley and rye contain tons of antioxidants along with vitamin B, iron and magnesium that are essential to younger looking skin and a disease-free life. Not only will this make your skin beautiful, it will also help you keep your weight in check while the fiber present in them will protect you from certain types of cancers and health troubles that are related to old age.

Water: Believe it or not, water is of utmost importance when it comes to anti-aging and health! We don't recommend drinking water till you feel drowned but certainly try making water your first and only beverage throughout the day! Whenever you feel like a drink, drink water.

Stay away from sodas. Keep in mind that sodas, as well packed fruit juices (even those that claim to be 100% pure do have certain amount of preservatives added in some form or another) are packed with sugar and sugar equals aging, not to forget massive amounts of calories!

Stay healthy, eat sensibly, exercise moderately and you are bound to look fabulous and young for many years to come!

Home-made Protein Shake

2010-04-19T13:13:00.000-07:00

The important step in choosing a protein shake is to find one that suits your lifestyle as well as taste! There are many brands in the market and it can be difficult to chose which one's good. You can go through the onces you love the look of and try it out or you can go by the simple rule I like to follow when choosing a store-variety of protein shake.

Go for something that will have the most protein per gram . For example, for every 1 scoop of say 50g it will contain 30g or more of protein. Also you would also need to choose which flavor you prefer as well as whether it will contain aspartame or not.

If you're like me who'd prefer to have home made protein shakes, my recipe is as follows:

1 glass of cold milk
1/2 banana
1/2 apple
1 tablespoon of peanut butter(optional but I love the taste and peanut butter is all protein)
7 or 8 almonds
1 egg (opt. to discard egg yolk if you're afraid of cholesterol and add only the egg-white)

Blend the above and drink after a workout. Enjoy!

Foods That Can Prevent Cancer

2010-04-18T09:01:00.000-07:00

Unfortunately 50% of all cancers are linked to diet and lifestyle. What we eat plays an important part in our health. Luckily, many of the foods we consume contain an infinite amount of anti-carcinogens so next time you hit the supermarket make sure to spend some extra time in the 'healthy foods' section!

Here are some foods that can aid in cancer-prevention and boost your immune system:

Broccoli, cabbage and cauliflower are known to suppress cancer formation and tumor growth in the body. These contains a high amount of antibacterials and antivirals as well as a high level of vitamin C, A and K. Though boiling has shown to reduce some ant-cancer properties, it is ideal to consume them raw or steamed.
Garlic has many anti carcinogenic agents present. It is especially beneficial for men as a prevention against prostate cancers. Chop or crush garlic onto or into your meals and spreads. Here's a quick example of how to add garlic into your existing preserves. Buy a jar of sun-dried tomatoes in olive oil and add in 5 or 6 cloves of crushed garlic! Not only would it taste better, it will also benefit your health!
Soy beans are great in preventing certain types of cancers. These add fiber and protein to your diet and contain a ton of other health-friendly nutrients. Researches have shown that highly processed soy products are not too affective so aim for the least processed varieties.
Fish is an excellent anticancer food! It contains a lot of omega fatty acids which are proven to be helpful in maintaining a healthy body and suppress cancerous growths.
Green and herbal teas are very effective in cancer prevention as these drinks are full of antioxidants which fight free radicals and thus prevent tumors.
Whole-grains are the best form of complex carbohydrate that you can take to prevent many types of cancers related to colon, stomach and breast. This is also mostly due to the amazingly high amount of dietary fiber present in wholegrain.
Diary produce especially yogurt is great for cancer-prevention. Keep in mind that the bacteria culture in yogurt is very important for a healthy stomach.
Flax seed and other nuts are not only full of omega 3 fatty acids but also add fiber to the diet.

Beat Hay Fever!

2010-04-17T03:52:00.000-07:00

So spring is here and the flowers are blooming! We are getting ready to go out in the fresh air after suffering months of winter locked indoors. But wait it still isn't safe out there because, guess what, it is pollen season and the warm fresh air is infested with it! For most of us, we know what it entails! Weeks of sneezing, runny noses, watery eyes and sleepless nights. Hay fever is perhaps one of the most dreaded allergies!

Hay fever is not really a fever and it is NOT an allergy to hay either! Medically known as pollinosis, it is an allergy to otherwise harmless substances which cause an abnormal reaction within the body. These harmful substances, such as pollen, can trigger the allergy and cause the symptoms.

Here are some of the ways we can keep ourselves protected from these:

During the pollen peak season, which may differ from year to year depending on weather conditions and altitudes, try keeping your doors and windows closed for most of the time thus keeping spores out as much as possible.

Try to dust and vacuum your house regularly to eliminate pollen allergens from the house.

Avoid going for picnics very early in the morning and at dusk as these are the times when pollen spores are at their peak levels in the air. Also avoid being out on windy days as pollen tends to travel faster and reaches your nose and eyes.

Shower as soon as you get home, if possible, or before going to bed as pollen tends to stick to your clothes, hair and skin, and going to bed un-showered may mean you will be kept awake all night sneezing and itching!

Cover up your eyes and hair if possible. Wear sunglasses and/or hats to protect yourself when you're outdoors.

Wash your bedding regularly to kill dust-mites and to ensure they are pollen-free.

Natural Remedies For Fighting Hay Fever:

Eat your greens and fruits.If you're all in for natural cures than what better way to fight hay fever than eating oranges, strawberries and capsicum (bell pepper). These are all loaded with vitamin C, anti-histamines and antioxidants that are very effective to keep allergies at bay.
Honey is also another very powerful healer. Make a refreshing drink with a teaspoon of honey and a juice of half a lemon. Pour in some lukewarm water and drink it up. It is believed that consuming honey regularly may make one immune to pollen allergies since honey itself contains very harmless amounts of pollen. This has not been scientifically proven but works for most people!
Nettle tea is another herb which is found beneficial in preventing and alleviating the dreadful symptoms of hay fever. Have a nice hot cup of nettle tea and reap the benefits!

Vitamin Toxicity?

2010-04-16T12:52:00.000-07:00

Few people know that vitamin toxicity exists! Like all medication, over-the-counter vitamins and minerals are also medicine and should be used with caution.

There are many multivitamin products on the market, sold under different brands. Just because they are 'vitamins' doesn't mean they are safe and could be used freely. The Recommended Dietary Allowance or Recommended Daily Intake (RDA or RDI) indicates the amount of vitamins and nutrients that can be safely taken in order for an individual to stay healthy. The Tolerable Uptake Level (UL) is used to refer to the maximum amount of daily allowance one can have without overdosing.

It is very easy to overdose on vitamins pills simply due to the fact that people do not think vitamins could cause any harm. Multivitamin pills especially containing iron or zinc are more harmful as an overdose of these can cause serious adverse effects.

Keep in mind that only very small doses of vitamins are needed to maintain a healthy body. Any excess consumed will be excreted via the kidneys, especially the water soluble vitamins like B-complex and C, whereas, the fat soluble vitamins such as A, D, E and K are stored in fat cells or the liver and excreted by the lymphatic system.

Ideally, try not taking vitamins in pill form and concentrate more on eating a balanced diet. All of one's daily vitamin requirement can be met through a balanced diet so stick to your fruits, vegetables, chicken and lean meats if you are a non-vegetarian. For vegetarians, try eating more beans and legumes to make up for the lack of protein and iron in your diet.

What is High Blood Pressure (Hypertension)?

2010-04-15T08:01:00.000-07:00

High blood pressure, also known as hypertension, is a very common disorder where the blood moves through the arteries at an abnormally high pressure. A normal blood pressure is read as 120/80. The first number (120) is the systolic blood pressure. This is the peak blood pressure when the heart squeezes blood out. The other number (80) is the diastolic blood pressure. This is the pressure when the heart fills with blood. A person is said to have high blood pressure when the reading is 140/90 or higher.

Uncontrolled high blood pressure damages the blood vessels which increase the risk of stroke, heart disease and kidney failure.

Treatment of High Blood Pressure

Although hypertension can be managed successfully, in most cases, it can not be cured completely. However by making lifestyle changes which include exercising, reducing the intake of sodium, eating a healthy well balanced diet and in some cases taking medicine one can keep their blood pressure under control.

Tips for regulating Blood Pressure

Read food labels. Most sodium is found in processed foods so check the nutritional facts label. Aim to eat only low sodium or salt free foods. Don’t forget that any food label that has the sodium ingredient such as sodium nitrite, sodium sulfate, sodium benzoate and sodium bicarbonate have high salt content. Also most soups, bacon, smoked meats are high in sodium. Although sodium is essential for good health, it should be eaten in moderation. The body requires no more then 2-3 grams of sodium every day.

Instead of salt, experiment with fresh and dry herbs such as parsley, mint, dill, thyme, rosemary, oregano and basil when cooking. These add flavor to food without adding any sodium.

Limit you alcohol intake since alcohol raises blood pressure. People with high blood pressure should not drink more then 1 ounce of alcohol per day.

People with high blood pressure should exercise and aim for a healthy body weight since that is important in controlling blood pressure. Regular exercise is important in helping keep blood pressure in normal limits.

Another mineral that works with sodium to regulate blood pressure is Potassium. Eat adequate amounts of potassium rich foods such as bananas, watermelon, cantaloupe, oranges, a potatoes, spinach, and zucchini. Research has shown that people who eat more potassium rich foods have lower blood pressures than those who do not.

Go for low-sodium cheeses, yogurt and low-fat varieties of milk and avoid regular cheeses and milk products

Eat more fresh fruits and vegetables. Use low-sodium tomato juice, low-sodium vegetable juices and avoid canned vegetables and vegetables frozen in sauce.

Try and eat fresh or frozen lean meats, fish, poultry, unsalted pork, water packed tuna and salmon without added salt, low sodium peanut butter and unsalted nuts and seeds. Avoid eating processed meats, smoked meats, cold cuts, hot dogs, sausage and bacon.

Stress may also affect blood pressure. Exercise and try relaxation techniques if you suffer from stress as they do wonders.

Diabetes and Diet

2010-04-15T06:28:00.000-07:00

Though Type 1 Diabetes is usually always treated with insulin, Type 2 Diabetes is managed through healthy balanced meal planning and exercise and may require medications and/or insulin to assist the body in producing or using insulin more effectively.

Diabetic Nutrition Guidelines
Eating a balanced diet of starches, fruits, vegetables, legumes, pulses and dietary fiber is proven to be an effective way to control Type 2 diabetes.

Starches

Starches provide carbohydrate, fiber, vitamins and minerals to the body. Contrary to popular belief, starches are healthy for everyone including diabetics. Diabetics should try and eat starchy foods at each meal. Starchy foods include potatoes, pasta, bread, cereal, corn and whole grains. Eating whole grains is healthier than other starches because it has more fiber, vitamins and minerals.

Go for whole grain breads and cereals

Eat wholegrain cereals with low fat, fat free or Soy milk.

Instead of mayonnaise use mustard in burger and sandwiches.

Eat low-fat or fat-free yogurt and cheese.

Try eating fewer fried and high-fat starchy foods such as French fries, pastries, or cookies. Instead try fat-free popcorn, baked potato chips, baked potatoes, or low-fat muffins.

Fruits

Fruits provide the body with essential nutrients such as dietary fiber, carbohydrates, vitamins and minerals. All fresh and dried fruit are very nutritious and you should aim to eat 5 servings of fruit everyday. Apples, bananas, watermelon, peaches, strawberries and numerous other fruits are beneficial for the body.

Eat fresh seasonal fruits raw or cooked, canned in their juices or as fresh fruit juice with no added sugar.

Eat high-sugar and high-fat fruit desserts such as apple pie and peach cobbler for special occasions.

Eat fresh whole fruit more often than fruit juices because not only is it more filling but it also has more fiber.

Vegetables

Vegetables are low in carbohydrates and a very good source of vitamins, minerals, and fiber. Lettuce, peppers, celery, carrots, cabbage, spinach and all other vegetables are loaded with essential nutrients and should be included in every meal.

Eat more raw and cooked vegetables with little or no fat at all or use olive oil instead.

Steam vegetables instead of frying them

Use lemon or lime juice instead of vinegar

Add more herbs and spices to your vegetables for flavor

Meat and Substitutes

Meat is a good source of protein, vitamins, and minerals. Meat and meat substitutes such as tofu, cheese, eggs, fish, beef and poultry should be eaten in small amounts every day.

Eat skinless chicken and turkey

Use chicken or turkey with vegetables instead of red meat

Buy cuts of beef, pork, ham, and lamb that have only a little fat on them. Trim off the extra fat

Cook meat by broiling, steaming, stewing, grilling or microwaving it rather then deep frying

Make eggs in a non-stick frying pan or use cooking spray. Avoid using a lot of oil.

To add flavor to meat use lemon juice, soy sauce, salsa, herbs, and spices.

Got a Sweet Tooth?

Try to limit your intake of fats and sweets as they are not as nutritious as other foods. Fats, such as oils, margarine, butter, mayonnaise, bacon and cream cheese, are high in calories and sweets such as donuts, cookies, cakes and ice cream are high in both fats and carbohydrates. Sweets also contain saturated fats and cholesterol that increase the risk of heart disease. Limiting these foods help lose weight and keep the blood sugar levels under control.

What is Diabetes?

2010-04-15T05:56:00.000-07:00

There are two types of Diabetes:

Type 1 Diabetes: occurs when the pancreas is unable to produce insulin. Insulin is a hormone that ensures body energy needs are met. Approximately 10% of people suffering from diabetes have Type I Diabetes.

Type 2 Diabetes: occurs when the pancreas does not produce enough insulin or when the body does not effectively use the insulin that is produced. Diabetes, if left untreated or if not treated in the right way may result in a variety of complications, such as:

Nerve damage

Heart problems

Stroke

Kidney problems

Eye problems

Impotency

Symptoms include:

Extreme fatigue and lack of energy

Numbness in the hands and feet

Cuts and bruises take longer to heal

Unusual thirst and frequent urination

Blurred vision

Excessive infections

Change in weight (weight gain or loss)

Odd aches and pains

Dry and itchy skin

Treatment of Diabetes

Studies have shown that lifestyle changes can help prevent and even delay the onset of diabetes. A healthy eating plan, weight control and physical activity are important prevention steps. People suffering from diabetes can live active, happy and independent lives if they make a lifelong commitment to carefully managing their diabetes which includes:

What, when and how much you eat all plays an important role in regulating your blood sugar levels

Regular exercise helps regulate blood sugar levels, promotes weight loss, reduces stress and enhances overall fitness

Type 1 diabetes is always treated with insulin. Type 2 Diabetes is managed through healthy balanced meal planning and exercise and may require medications and/or insulin to assist the body in producing or using insulin more effectively.

Vegetable Stir-Fried Rice

2010-04-15T05:19:00.000-07:00

Ingredients:

1 cup boiled rice

1 medium diced onion

2 cloves of garlic crushed

½ cup frozen/fresh peas

½ cup frozen/fresh carrots

1 medium diced potato

2 tablespoons soy sauce

Handful of chopped fresh parsley (mint or coriander)

2 tablespoons cooking oil

1 teaspoon cayenne pepper
1 teaspoon black pepper

Preparation:

1. Place the skillet on medium heat and add the cooking oil. Once heated add in the diced onion, garlic and all the vegetables except the parsley. Stir fry for 3 to 4 minutes until golden.

2. Stir in the rice, parsley, cayenne pepper, black pepper and soy sauce. Stir thoroughly for 2 minutes.

3. Remove from heat and dish out. Serve hot.

Note: You can use any vegetables or herbs of your choice. The potatoes may take the longest to cook. To make sure they are thoroughly cooked dice them up into very tiny cubes.

Restrictive Diet: Good or bad?

2010-04-11T02:22:00.000-07:00

Most people believe that calorie restrictive diets can be beneficial for health. In many cases, people tend to restrict the in-take of carbohydrates in diet or may cut out the in-take of fats completely for a little or a longer period of time.

Though reducing the number of calories and/or certain food types such as carbohydrates or fats for a short time can be beneficial in some cases, it may end up doing more harm then good in the long run. Our bodies are designed to survive on balanced diet which means we need to eat a variety of foods in order for our body to function properly.

Trying to cut out carbs or fats for long periods of time can actually have adverse reaction. We need to understand that carbohydrates are the energy providing fuel for our system to function. We can reduce the amount of bad carbs that we ingest, but to cut out the good, complex carbohydrates is a mistake that could harm our health. Not all carbs are bad and contribute to weight gain. The complex the carbohydrates, the higher the glycemic index and hence the longer these tend to digest and the fewer pangs of hunger you get. Try eating more of the wholegrain stuff as well as brown rice and fruits. The carbs present in these will be sufficient to provide you with energy and will not contribute to high level of blood sugar or weight gain.

Similarly, not all fats are bad. Most fats that are hidden in packaged goods are bad fats and we need to stay off of these. However, good fats such as those present in most seeds and nuts, oils and certain fruits are beneficial for our body. Remember, hormones, the little hard-working chemicals that control most functions in our bodies, are mostly made up of protein and healthy fat molecules! Excluding good fats from our diet can lead to many other health complications which could otherwise have been avoided.

The main idea is to eat a varied diet, which includes fruits, vegetables and healthy carbohydrates in order to ensure a healthy body free from most diet-related ailments. Be sensible and enjoy a healthy lifestyle!