Friday, 21 September 2012

Excessive Red Meat Consumption May Shorten Life

Everybody wants to live longer? Trade few of the red meat in your diet for fish, whole grains, nuts, and other healthier protein sources. Harvard researchers say that the risk of dying at an early age from heart disease, cancer, or any other cause go up in step with red-meat consumption. Eating excessive red meat, which is high in saturated fat and cholesterol, has long been seen as harmful, particularly for the heart. Experts monitor the diets of over 121,000 middle-aged men and women for up to 28 years. Roughly 20 percent of the participants died during that period.
On average, each extra serving of red meat the participants ate per day was associated with a 13 percent probabilities risk of dying during the study. Processed red meat products like; bacon, hot dogs, and salami appeared to be even more unsafe: Each extra daily serving was associated with a 20 percent higher risk of dying. Based on these findings, the experts calculate that substituting one daily serving of red meat with fish, nuts, poultry,  legumes, whole grains, or low-fat dairy products would decrease the risk of dying in this stage of life by 7 percent to 19 percent. The message conveys is to try to decrease the red meat consumption to less than 2 to 3 servings per week. That’s doesn’t mean everyone to be a vegetarian. That keep away from processed red meat altogether may be a fine idea. It’s better to go with unprocessed products and plant-based foods.

Twenty Essential Vegetables

Like fruit, vegetables are packed full of antioxidants that help our bodies fight free radicals. The catch is that as soon as they are harvested, they begin to lose their essential nutritional value and when they are cooked, hey lose more. To get the full benefit, it is important to buy them as fresh, use them as quickly, and cook them as little as possible. Turning some of the most nutritious raw vegetables into juices is the best way to benefit from the vitamins minerals and other elements they contain.
Buy organic whenever possible, wash just before using and scrub or remove the minimum amount of peel if whizzing in a blender or food processor. If you’re using juice extractor, the vegetable can be used whole once it has been thoroughly scrubbed.
  1. 1.     Alfalfa is a sprouting bean that produces fine pale green shoots. Like the mung bean that is used for beansprouts, the sprouts go on producing vitamins and minerals as the young shoot grows. As soon as bean or seed germinates and the shoot starts to develop, the vitamin C content is multiplied by 600. Sprouting also increases the development of various B vitamins.
  2. 2.     Avocados, natives of South America were first known in England as alligator pears or midshipman’s butter. The first avocado trees were grown in California in the 1870s when trees were taken there from Mexico. Avocados contain 17 vitamins and minerals including vitamins A,B,C and E, riboflavin, iron, calcium, copper, phosphorus, zinc,niacin, magnesium and more potassium than many other fruits and vegetables. They also offer the highest protein content of any fruit. Although they contain no cholesterol, they are high in calories and do contain quite a high proportion of mono-unsaturated fat, so the quantity eaten should perhaps be limited. Choose ripe avocados that are ready to use immediately by pressing the skin gently for a soft, slightly yielding flesh and avoid any brown or black discolorations. Or store unripe pears at room temperature. Once cut, stop the surface from turning brown by brushing with lemon or lime juice.
  3. 3.     Beansprouts are usually grown from the mung bean, a native of India. The young crisp and crunchy white shoots are very low in calories and contain lots of B complex vitamins and vitamin C. Unlike other vegetables that begin to lose their vitamins as soon as they are picked, sprouting beans go on producing other nutrients so the amount of vitamin C increases. A single helping gives approximately three quarters of the adult daily vitamin C requirement. They can be grown at home in a glass jar, or bought from supermarkets and market stalls. To grow at home, soak the beans in warm water for 10-12 hours. Drain, rinse, place in glass jars and cover with muslin, then leave in a warm, dark place and the shoots will be ready to eat in 2-6 days. It is best to store in a plastic bag or covered box in the refrigerator for up to 24 hours and wash in cold water before using.
  4. 4.     Beetroot is thought to be a descendant of the wild beet that is found along the seacoast of the Mediterranean and along the Atlantic coast of Europe. The ancient Greeks and Romans boiled the leaves, which have a similar flavor and food value to spinach and can be juiced or cooked and eaten in the same way. The roots have the highest sugar content of any vegetable and are a good source of vitamins and minerals including vitamin C, manganese and sodium. Best are the small, young summer beets that give a deliciously sweet juice it cleanses the system and gives mixed juices a fabulous deep red color. For use in domestic juice extractors, cut off the skin before juicing. For use in heavier duty machines, just scrub clean before juicing.
  5. 5.      Broccoli originated about 2500 years ago from the wild cabbage of coastal Europe and the varieties we grow today have developed from the domesticated forms of the plant grown in Italy about 2000 years ago. The name derives from the Latin ‘Bracchium’ meaning ‘branch’. There are several different varieties that come in green, purple, and dark blue-green, and the Italians have been cultivating the variety known as calabrese in the province of Calabria since the sixteenth or seventeenth century. Choose heads that are tight and firm and a good fresh color, then use as soon as possible after picking or buying. If storing in the refrigerator, wrap loosely in plastic film or in a plastic bag. Before using, wash thoroughly and trim off any very coarse stalks. Broccoli is an excellent source of vitamins A,B, and C one portion of approximately 100 grams gives over half the daily  requirement and has a powerful antioxidant effect.
  6. 6.     Carrots are thought to originate from Afghanistan. Choose organic whenever possible and, for pulping in a food processor or blender, use young, tender carrots that have been scrubbed or scraped. Put through a juice extractor, fresh carrots will give an excellent sweet juice that combines well with spinach, apples, radishes, beetroot, parsnip, and other root and leaf vegetables. Carrots have extremely high vitamin A content more than a hundred times that of courgettes or tomatoes and provide vitamin C, calcium and sodium.
  7. 7.      Celery is a native of the Mediterranean and Middle East. It was used as a flavoring by the ancient Greeks and Romans and as medicine by the ancient Chinese. In other ancient writings it is mentioned as a medicinal herb and has for many years been regarded as an aphrodisiac. It is a member of the carrot family and is related to the parsnip and to parsley. The earliest record of its cultivation is in France in the early 17th century. Choose fresh, crisp heads and store loosely wrapped in plastic film or in a covered container in the refrigerator. Use as soon as possible after buying and wash thoroughly before putting through the juicer. Celery is very low in calories, has a high potassium content, gives vitamins A and C and may help to lower blood cholesterol levels and blood pressure. Use the leaves as well as the stalks for maximum food value.
  8. 8.     Cucumbers come from the same family as courgettes, pumpkins, marrows, watermelons and squashes. They are thought to come originally from India and have been cultivated for around 3000 years. They have little nutritional value but high water content, so when added to juices they help to maintain the necessary levels of body fluids. Choose any variety, but buy cucumbers that are firm, unwrinkled and evenly colored. They will keep well in the refrigerator for a few days.
  9. 9.     Fennel is a native of southern Europe and is sometimes known as Florence fennel or sweet fennel. Every part of the plant is useful the bulb for juicing or as a raw salad vegetable; or steamed, roasted, braised or stir-fried; the leaves for chopping into salads or for garnishing; the seeds to aid the digestion. It is also thought to have aphrodisiac properties. It is also thought to have aphrodisiac properties. It is low in calories and is a good source of betacarotene the plant form of vitamin A and an excellent antioxidant.
  10. 10.                        Garlic is closely related to the onion and is regarded by some as a miracle food that can help protect the body against asthma, arthritis, viruses, bacteria, colds, nasal congestion, heart and artery diseases and high blood pressure. It is also used to treat impotence. It comes originally from Central Asia, but is now grown all around the world. It is the sulpur compounds in garlic that provide its health-giving properties and may people believe that it is better eaten raw, since cooking destroys many of its volatile elements. The recommended daily dose is 1-2 small cloves.
  11. 11.                        Kale is also known as curly kale or borecole, a type of cabbage, is a native of Britain and the eastern areas of the Mediterranean. In 100 grams there are more than three quarters of the daily recommended intake of vitamin A and almost twice the required amounts of vitamin C. It also gives iron and calcium and is a powerful antioxidant. It’s good idea to combine it with tomatoes and peppers or other fruit and vegetables that are rich in vitamin C because the vitamin helps the body to absorb iron.
  12. 12.                        Lettuces come in many different shapes and forms and are said to originate in the Mediterranean. They are all very low in calories and the nutritional content varies according to type, season and freshness. Most contain vitamin C, betacarotene, calcium and iron. The darker outside leaves contain more betacarotene the plant form of vitamin A than the paler inside leaves so use plenty of the outer layers.
  13. 13.                        Onions were regarded by the Egyptians as a symbol of the universe and their name may come from the Latin “unus” meaning ‘one’ Like garlic, they have a long history of use as a cure all. Eaten raw, they are thought to ward off colds, reduce blood cholesterol, protect against heart disease and help the circulation. Because of their sulphur compounds, they may also be helpful against cancer. Add a few spring onions, a couple of shallots or half a small onion to vegetable juice mixes.
  14. 14.                        Parsnips are at their best after the first frosts of winter because, with exposure to the cold, the high starch content starts to turn into sugar and so the flavor is sweeter and fuller. Choose smaller roots that are firm and clean. Parsnips are a good source of vitamins C and E and of dietary fibre.
  15. 15.                        Peppers also known as sweet peppers and capsicums some in four colors green, yellow, orange, and red. The green pepper ripens to one of the other three colors, becoming sweeter as it does so, Weight for weight, green peppers contain twice as much vitamin C as oranges, and red peppers three times as much. They are also a good source of betacarotene. Choose firm, plump peppers and look and feel them over carefully for bruises and breaks in the skin.
  16. 16.                        Radishes come originally from Asia and Europe and get their name from the Latin “radix” meaning “root”. They are related to the mustard plant, which explains their hot, peppery flavor. They are available in several shapes and sizes small and round, olive-shaped turnip-shaped elongated and although the most common are red or pink, some are white or yellow. Mooli, a long white root, is closely related and
  17. 17.                        Rocket grows wild in many parts of Europe. It is related to the mustard plant and the leaves have a deliciously peppery, spicy flavor. Like all green leaf vegetables, rocket is a good source of vitamin C, vitamin B1 (thiamine) and biotin which helps to keep the skin, hair and nerves healthy.
  18. Spinach was cultivated by the Greeks and the Romans and arrived in Northern Europe sometime in the 16th century. It became more popular in the 1920s and is today considered a valuable salad leaf when eaten raw. Some people believe that it is full of iron, though in fact it is not an especially good source of the mineral. However, it does contain plenty of vitamin C and betacaroten, and is thought to help guard against cancer because it contains lutein, which is a carotenoid pigment that has powerful antioxidant effects. It is recommended to stave off high blood pressure and anemia.
  19. Tomatoes once called apples of paradise are the fruit of a plant that is a member of the night shade family. It is likely that the wild species originate in the South American Andes probably mainly Peru and Ecuador. Tomatoes are thought to have been cultivated first in Mexico and their name comes from the Aztec word ‘tomatl’. The French called them ‘pommes d’amour’ because they were believed to have aphrodisiac powers, while the Italians knew them as ‘pomodoro’ which indicates tha the early ones were yellow or golden. They were also called ‘pommes des Mours’ because it is said they were a favorites vegetable of the Arabs. The Italian and French names may in fact be a corrupted version of that name. When tomatoes were first introduced to Europe, people were suspicious because of their relation to Belladonna deadly nightshade and in fact the roots and leaves are poisonous. Tomatoes are full of vitamins A,C and E, and contain potassium and lycopene, which is a carotenoid that may help protect against cancer.
  20. Watercress, a member of the mustard family, is a native of Europe and North America. It grows wild floating in rivers and streams or on mud and is today cultivated in many countries. It is natural antibiotic, helps the body to expel toxins, relieves upset stomachs, is good for the kidneys and liver, helps keep the urinary tract healthy and is an excellent source of vitamin C and betacarotene. Choose bunches or bags that are crisp and dark green, and use as quickly as possible as the leaves quickly start to deteriorate and turn yellow.

Monday, 17 September 2012

A Preventable Condition

It is generally believed that waking up early in the morning and having a good breakfast would help to keep us going the whole day long. But sometimes it is not so, especially if it fails to create the necessary bowel movement which may lead to discomfort. Constipation, which is a very common yet most private issue, is faced by large number of people who try to tackle it with all kinds of solutions. The need to treat constipation usually arises when we fail to prevent it. That is to say that getting trapped in a restroom is avoidable.Conventionally, people use variety of things and techniques to create intestinal peristalsis like drinking strong tea and coffee on any empty stomach, eating some sort of herbs, eating lot of papaya, apple, banana and prunes, drinking warm milk, castor oil etc. Interestingly, it all directly or indirectly helps get rid of the problem in some way or another. Since the mode of action of some of these ‘aids’ is unknown, it may lead to serious adverse effects as well. But trial and error doesn’t always help in getting a solution. In order to solve the problem, we must try to find its root cause.
The root cause lies in our  lifestyle that includes lack of physically activity and exercise, consuming large and heavy meals, increased consumption of fast food and caffeinated products, low intake of fibrous food and water, coupled with mental stress and ignoring the urge to defecate, improper eating and sleeping habits, etc. However, it may sometimes be due to some medical condition as well like pregnancy, diabetes, arthritis, hypothyroidism, colorectal disease and some metabolic and neurological disease as well. It has also been observed that constipation may be the side effect of various medicines like mineral supplements, some pain killers, flu medicine and other medicines that affects the nervous system. On the other hand, constipation, if left untreated, can cause headache, stress, bloating, feeling of being unwell discomfort and in the long run may result in serious consequences like anal fissures, haemorrhoids or piles, faecal incontinence, appendicitis, colorectal disease and cancer.For reversible causes, some simple and feasible interventions can be devised of which the most important is changing one’s lifestyle. It not only helps to prevent constipation but also prevents some other major illnesses. Lifestyles changes include having a proper sleep schedule which means a good six to eight hours of sleep. After waking up, it is important to exercise for 30 minutes (it can be in any form that suits you) to warm up the body and prepare it for the day. 
It also plays an important role in mental relaxation. After burning the calories, the body can be fuelled up for the day with a healthy and hearty breakfast. Similarly, small frequent meals help more than having large and heavy meal thrice a day. Furthermore drinking plenty of water (around eight glasses a day) and consuming lots of fresh fruits and vegetables helps not only to prevent constipation, cancer, etc. and also helps weight loss (but remember not to drink excessive amounts as it may overload your kidney and have adverse health effects). Evidence also suggests that eating whole grains and cereals instead of refined ones and increasing consumption of yoghurt helps to regulate the mechanics of our body in a healthy way. Constipation not only brings physical suffering buts also brings social, psychological and economic burden as well. Therefore, in order to keep the engine of the body in motion and to keep it on the road to health, we must adopt a healthy lifestyle and prevent constipation before it starts bothering us as prevention is surely better than cure.

Best foods for your heart

By eating healthy and exercising you can diminish your risk for heart disease. Other ways to reduce your risk is by meditating and doing yoga, which helps lessen the stress in your daily life. Although, eating the right and healthy foods and limiting or avoiding others, is a must in order to have a ticker that will last for a very longer life. These are the best items which can help in to reduce the risk of heart failure.
Begin your day with a steaming cup of oats, which are full of omega-3 fatty acids, folic acid and potassium. This is super-rich in fiber can lower LDL or bad cholesterol and help keep arteries plain. Opt for coarse oatmeal or steel cut additional instant varieties, which have more fiber and top off the bowl of bananas to a maximum of 4 grams of fiber. Well, eating whole grain pasta, breads,rice, breads and cereals such as oatmeal offer the heart and body with a number of healthy benefit. Whole grains they hold the whole grain bran, germ and endosperm, usually have a high-quality source of dietary fiber. Dietary fiber is linked to lower threat of heart disease, decreased the blood pressure, and weight management.
Super rich in omega-3 fatty acids, salmon can effectively decrease blood pressure and keep clotting at bay. The goal of two doses per week, which can decrease the possibility of dying from a heart attack, even a third. Salmon includes the carotenoid astaxanthin, which is a very powerful antioxidant, But be sure to select wild salmon over farmed fish, which can be filled with insecticides and pesticides and heavy metals. It is not a fan of salmon? Other fatty fish such as mackerel, tuna, herring and sardines to give your heart at the same rate.
Olive oil
Full of monounsaturated fat, olive oil decreased bad LDL cholesterol and shrink your risk of developing heart disease. Results of the Seven Countries Study, which examined the impact of cardiovascular disease worldwide, showed that while men in Crete had a history of far above the ground cholesterol, relatively few deaths from heart disease because their diet Food based heart healthy fats found in olive oil. Look for additional virgin or virgin varieties are less processed and use them in its place of butter when cooking.
Spinach assist to keep your ticker in top shape thanks to the stores of lutein, folic acid, potassium and fiber. But increasing the dose of vegetables, make sure you give your heart rate. Physicians Health Study examined more than 15,000 men without heart disease for 12 years. Those who ate at least two and a half dose of vegetables a day cut their jeopardy of heart disease by about 25% higher than those who did not eat vegetables. Each additional service reduced the risk of a further 17%.
The nuts are extremely rich in omega-3 fatty acids, and as well as almonds and macadamiapähkinöitä, are packed of monounsaturated and polyunsaturated. In adding, nuts add to fiber in your diet. And, like olive oil, are a great source of healthy fats. Scientific facts suggests, but does not confirm, that eating 1.5 ounces per day of a few nuts, as part of a diet low in saturated fat and cholesterol, may decrease the risk of heart disease. As good as nuts are they are also packed with calories, so keep those portions little. The best choices are pecans, walnuts, and almonds. Although, if they are covered in salt, it will cancel out the heart healthy benefits.
Add a little avocado to a sandwich or a spinach salad in its place of the amount of heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can assist lower LDL levels while lifting HDL cholesterol in the body. Avocado are really impressive and they allow the absorption of other carotenoids especially beta-carotene and lycopene, which is vital for heart health.
Soy can lower down your cholesterol, and when it is low in saturated fat, and it is always a big source of lean protein in a healthy diet for the heart. Look for natural sources of soy, like tempeh, edamame, or organic silken tofu. And soy milk is a huge addition to a bowl of oatmeal or whole grain cereals. But keep watching the amount of salt in your soy: some soybean varieties treated like dogs can contain added sodium, which raises the blood pressure. Skinless chicken, fish, egg whites soy and an occasional serving of fat-trimmed meat trimming fat before cooking meat or poultry; drain off fat after browning and skim the fat off of homemade soups and stews.
The calcium, vitamin D and potassium found in certain dairy products offer heart-healthy benefits, together with lower blood pressure and cholesterol. A study published in the American Journal of Clinical Nutrition found that women had a 26%  reduce in heart risk from having dairy and men’s risk dropped 9%. Opt for the fat-free or low-fat dairy products such as milk, yogurt and cheese.
Full of fiber and omega-3 and omega-6 fatty acids, a small pinch of flaxseed can go a long way to your heart. Start a bowl of oatmeal or whole grain with a pinch of ground flaxseed every time the heart-healthy breakfast.
Blueberries, strawberries, raspberries, berries that you like best are full of anti-inflammatory medication that decreases your risk of heart disease and cancer. Blueberries and blackberries are particularly great. But all berries are good for your cardiovascular health. The preferred method for preparing heart-healthy meals are: grill, bake, roast, steam, boil, poach or microwave. improve your meals with seasonings like oregano, basil, rosemary, parsley, cilantro, thyme, and pepper.
Fill up on fiber with lentils, chickpeas and black beans and kidney. They are full of with omega-3 fatty acids, calcium and soluble fiber.