Diabetes; Smart Self-Care

Easy ways to control Blood Sugar

Diabetes is metabolic problem that affects your body’s ability to make or respond to insulin, a hormone. Insulin regulates the delivery of blood glucose to your body’s organs and tissues, where it’s used for energy. Type 1, or insulin dependent, diabetes, is an inherited disease that affects the pancreas, destroying that organ’s ability to make insulin. Type 1 diabetes usually occurs during childhood or adolescence. 

Smart Self-Care

Women doctors say that if you have been diagnosed with diabetes of either type, you should be under medical supervision usually a GP, and often a registered dietitian, a nurse and an eye specialist, all working as a team. Change in diet, exercise and other self-care strategies that follow are important, but should be checked with your doctor or other health care professionals, particularly if you plan to have children. With proper blood sugar management, women with diabetes can get pregnant and deliver healthy children. Make sure that your blood sugar is meticulously controlled before you get pregnant. Women can do to control diabetes, lose fat, lose weight and four out of five women with type II diabetes are overweight, and they may even control their diabetes or reduce their medication if they lose weight. Calorically, fat is denser than protein or carbohydrates, so if you reduce the grams of fat that you eat, you automatically reduce calories. To lose weight, aim for a diet with fat grams comprising 20 to 30% of your total calories. Foods high in fibre may help people with diabetes control their blood sugar, fibre slows the absorption of carbohydrates that you ingest. And after eating a high fibre meal, you feel full. This can also help with weight loss.

Eating a big bowl of high fibre cereal for breakfast and a big bowl of chili for lunch, could help keep your blood sugar levels stable. According to one study, People with Type II diabetes who ate meals with 20 grams of fibre had significantly lower post meal blood sugar than others who ate meals with only 10 grams of fibre.

We use uncooked corn flour from the supermarket in people being treated for diabetes who experience episodes of hypoglycaemia, or low blood sugar. Uncooked corn flour is a very slow release type of sugar it takes up to 6 hours for your body to break it down and absorb it. Stir one or two teaspoons of uncooked corn flour into a glass of milk or sprinkle it into a pudding suggest consuming corn flour with an evening snack to prevent low blood sugar during the night, or before exercise, which affects blood sugar levels.

Consider a chromium supplement, tests show that people with diabetes may have lower blood levels of chromium than people without diabetes. Chromium may help people with Type II diabetes, because the body needs chromium to be able to respond to insulin. It is sometimes difficult to get beneficial amounts of chromium from food, so look for a multivitamin that supplies the recommended amounts for chromium 50 to 200 micrograms daily.

In the past, people with diabetes were told that they could not eat certain foods namely, refined carbohydrates like biscuits or sweets. But research shows that all carbohydrates will elevate blood sugar the same way; a biscuit is equal to a piece of bread, which is equal to a piece of fruit. If there’s food that you really like, make sure to include it in your diet. If your favorite snack food is biscuits but you never eat them, it’s easy to feel deprived and frustrated, and that can lead to bingeing. Have one bickie and enjoy it. The key here is to treat yourself in moderation don’t eat the entire packet.

Walk, swim, cycle, dance, and do some exercises burns fat and calories and can help you lose excess pounds. For women with diabetes, exercise offers added bonuses; Exercised muscles are more sensitive to insulin, improving the way our body metabolizes sugars. Plus, regular exercise lowers the risk of heart disease, a special concern for people with diabetes. The current recommendation is to exercise at least three times a week for about 30 to 40 minutes. Start out slowly. According to the American Diabetes Association, nearly 8.4 million women in the US have diabetes, but only half know it. See your doctor if you have any of the following symptoms for than a week and then work your way up. Walk swim, cycle, dance do whatever you enjoy. This should be done under a doctor’s supervision, she adds as your medication and diet may need adjustment to accommodate your increased activity.

1.     Increased thirst, urination or appetite

2.     Dry Mouth

3.     Vomiting

4.     Diarrhoea

5.     Blurred Vision

6.     Rapid or irregular heartbeat

7.     Dizziness

8.     Unintentional weight loss

9.     Recurrent yeast or urinary tract infections.

See your doctor if you have diabetes ad you is pregnant or thinking of starting a family. Women with poorly controlled diabetes have higher risk of complicated pregnancies that could affect mother and baby.

Women with diabetes are also prone to problems with circulation or loss of feeling in their feet. So inspect your feet for red, dry, cracked skin; infections calluses or blisters. And see your doctor if you see signs of infection. Untreated even minor cuts or infections can lead to serious medical problems.

Low Blood Pressure

Low Blood Pressure

Pump Up your BP and Your Well-Being

Thirty seconds earlier, Pamela had no idea that she would find herself lying on her back in the middle of a crowd of people waiting for a bus in the midday heat. But there she was, prone on a hot pavement. A month of strenuous dieting and daily tennis matches had left her vulnerable to a abrupt drop in blood pressure, and when it dropped, so did she. In the absence of problems, BP hovers around 120/80 mm of mercury or so. What makes it tumble? In women Pamela’s age in their forties or younger BP can drop below 90/60 mmHg during pregnancy, hot weather or crash dieting. If someone is on high BP medication or has heart issues, the BP drop can be even more significant.

Pump Up the Blood Pressure

Low blood pressure can leave you feeling light-headed, sluggish or headachy. On the other hand, you can walk around with low blood pressure and not know it or feel it unless you happen to have your blood pressure checked for some reason. If you tend to experience bothersome drops in blood pressure, giving it a boost is easy. In that situation you need to drink lots of fluids. When you are sweating your way through a heat spell, BP can plummet quickly because of dehydration. If you are feeling faint, reach for a sports drink or consommé. Replace lost fluids, and your blood pressure will return to normal, relieving your symptoms. The sugar in these drinks will speed fluid into your cells, and the salt will help it stay there. Of course, plain water will also work wonders. Eating and feeling woozy and when was the last time that you ate? If it has been more than a couple of hours since your  last meal or snack, grab a bite to eat, even if it’s just half a sandwich or a piece of fruit. You will feel better in a jiffy.

Stand up slowly. Some people feel dizzy when they first stand up after sitting or lying down, a cardinal sign of momentarily low BP. This is caused by blood rushing to your legs from other areas. But your body can quickly adjust to it If you sit, jiggle your legs for a few moments, then sand slowly. If the light headedness returns, simply sit or lie down again until the feeling of faintness passes. Then stand up more slowly.

If you are repeatedly feel faint and light headed during the day. Check with your doctor. Also see your doctor if are actually losing consciousness upon standing or if you repeatedly feel light headed, tired or weak along with signs of internal bleeding such as dark stools. In younger women low BP may be a sign or chronic fatigue syndrome. In older women especially, symptoms of low BP may suggest the possibility o serious problems such as heart disease. 

Helping your child Lose Weight

The fact that one is every five children in America is overweight is of real concerns, says obesity expert C.Wayne Callaway, M.D associate clinical professor of medicine of George Washington University in Washington. D.D Overweight in childhood is associated with heart disease, diabetes, and other problems later in life. An excess of fat cells developed as a child can also lead to a lifelong struggle with obesity. Some suggestions from Experts;

Don’t put your child on a diet. Kinds on a low calorie diet will stop developing normally. At best they will start cheating, but then you have put them into the position of being duplicitous, kids should be able to eat normally.

Follow the Food Guide Pyramid. A wide variety of nutritious foods is your best bet for retraining your child into healthy, satisfying eating habits.  Be sure your child gets enough calories. Energy demands for growing bodies especially adolescents, are higher than for adults. Whereas a grown woman may need 1400 calories a day, a teenage girl may need 2000 to 3000. As long as a child is eating healthy food, calories consumed and calories needs tend to balance out.

Encourage physical activity. Leisure time spent in front of a TV set instead of outside playing is one big factor in childhood obesity. Enroll your child in an after school program. Better yet, get out of the house and play with your kids yourself.  

Protect your Kids from Heart Disease

How old do kids have to be before you have to start worrying about protecting them from heart disease? Would you believe age 2? Medical research is indicating that having high blood cholesterol levels at a young age may lead to atherosclerosis (Heart disease) later in life. In this condition, cholesterol combines with other substances to form plaque a thick, hard deposit that can clog the arteries feeding the heart and brain. There is compelling evidence that this damaging process begins in childhood and progresses slowly into adulthood. The it often leads to coronary heart disease, which is the number one killer of American men and women. Check out these facts;

About 37% of American youth age 19 and younger have blood cholesterol levels of 170 mg/dL or higher. In adolescents this is considered high, comparable to a 200 mg/dL level in adults. About 42% of the people discharged from hospitals for coronary heart disease are younger than 65 years. Many of these adults have children who may have coronary heart disease risk factors that need attention. 

Recognizing and Treating Food borne illness

Many intestinal illnesses thought to be stomach flu are actually food poisoning, according to the centers for Disease Control.

Symptoms; Abdominal discomfort, vomiting, diarrhea, fatigue and fever are the most common. Symptoms usually appear and pass within 4 to 48 hours after beating contaminated food. They can, however, appear anywhere from 20 minutes to two weeks after eating. 

Treatment: your best bet is to rest and drink plenty of fluids to prevent dehydration. Don’t use anti-diarrheal medications because they may slow elimination of the bacteria from your system.

Please consult with Doctor: Symptoms persist more than three days.

Diarrhea or vomiting is excessive which could lead to dehydration if fluid isn’t replaced quickly. If you haven’t urinated for 12 hours you are perhaps dehydrated.

Diarrhea is bloody. This could be a symptom of E.Coli 0157:H7 infection, which could lead to kidney failure and death.

You get a stiff neck, severe headache, and fever all at once. This could signal meningitis, inflammation of the brain’s lining, which can be caused by Listeria bacteria.

You are at high risk. Young children, elderly people anyone whose immune system is compromised person undergoing treatment for cancer or people with AIDS for example and pregnant women are more vulnerable to serious illness. 

Belching Brust Your Bubbles

A belch is swallowed air that comes back up normally, with a noisy, embarrassing vengeance. In fact, 70% of air in the gastrointestinal tract is swallowed airs, says by Dr Ernestine Hambrick, a colon and rectal surgeon. You gulp in air because youeat too fast, drink carbonated drinks or chew gum or sometimes because you are nervous, Probably you swallow air when you talk and eat simultaneously. “Along with the peas goes in air. A few simple tricks can minimize belching. Try simethicone. Available over the counter, this enables you to belch, so the bloating goes down.

Skip the bubbly stuff and bubble gum. Certain foods and drinks are particularly wind producing. Stay away from sparkling drinks and chewing gum. Drink from a straw. Drinking through straw results in less air swallowing. The more quickly you eat, the more likely you are to take in air. If you chew your food thoroughly before you swallow it, air is less likely to enter your digestive tract.

Put a few morsels in your tummy. Haven’t eaten all day if your stomach gets too empty, it’ll fill up with windy air. Problem is, the air doesn’t stay put, but sooner or later comes out as wind and you can’t control when. Switch to relaxed fit jeans. Sometimes wearing tight girdles or belts or too snug, trousers and skirts can force air up and out. To keep the belching down to a minimum, wear loose comfortable clothes.  

How to Survive a Heart Attack when Alone

Let's say its 6.15pm and you are going home alone of course, after an unusually hard day on the job/work. You are extremely tired, distress and frustrated. Abruptly you start experiencing severe pain in your chest that starts to drag out into your arm and up into your jaw. You are only about five miles from the hospital nearest your home. Unluckily you don't know if you will be able to make it that far. You have been trained in CPR, but the guy that taught the course did not tell you how to perform it on yourself!

Now How to Survive a Heart Attack when you’re alone

Since a lot of people are alone when they suffer a heart attack, without help, the person whose heart is beating improperly and who begins to feel faint, has only about 10 seconds left before losing consciousness. Though, these victims can help themselves by coughing frequently and very vigorously. A deep breath should be taken before each cough, and the cough must be deep and prolonged, as when producing sputum from deep inside the chest. A breath and a cough must be repeated about every two seconds without let-up until aid arrives, or until the heart is felt to be beating normally again. Deep breaths get oxygen into the lungs and coughing movements squeeze the heart and keep the blood circulating. The squeezing pressure on the heart also helps it regain normal rhythm. In this way, heart attack sufferers can get to a hospital. Rather than sharing jokes please contribute by sharing this which can save a person's life.

Ten Benefits of Eating Strawberry

1. It is proved by science; the daily use strengthens the immune system!
2. Strawberries are an excellent antiseptic and anti-inflammatory agent. Strawberry suppresses the development of influenza virus.
3. Strawberries can make iron deficiency anemia. In 200 g fresh strawberries to deter: 60 calories, 4.6 grams fiber, 0 grams fat, 1.2 grams protein, 14 g carbohydrates, 28 mg calcium, 0.8 mg iron, 20 mg magnesium 38 mg phosphorus, 54 mg potassium, 1.4 mg selenium 113.4 mg of vitamin C, 35.4 mcg of folic acid, 54 IU of vitamin A.
4. Strawberry has sugar lowering effect. Therefore, it included in the diet, diabetes.
5. Masks of strawberries well dried and cure acne, tightens pores.
6. The presence of the Iodine strawberries offset it in their daily food and drinking water.
7. If you have problems with the urinary system kidney and urinary tract is recommended to use the entire season strawberries. It is better to eat every day not less than 400 grams.
8. Fragrant juice of fresh strawberries the best lotion! This is a miracle cure to remove age spots and freckles. Remember do not put strawberry to long in refrigerator.
9. Salicylic acid, contained in this unique berry, helps reduce pain in the joints!
10. Strawberries – a natural diuretic!

Benefits of Bananas

Benefits of Bananas

Bananas is the most well-liked fruit all over the world it occupies the major world trade. Bananas are tropical plant that require warm subtropical climate for cultivation, it doesn’t need much effort for cultivation, and the most recommended soil for bananas is the mixture of sand and clay soil. The top three bananas producing countries is China, India, and Philippine. The banana activates the mind and memory as it contains phosphorus. This is very useful for those who are making a mental effort thus students should consume bananas to improve mental alertness, and also bananas provide the body with energy because it contains carbohydrates, fats and protein. Bananas are a natural remedy for Anemia because it contains iron which helps body in creating the hemoglobin. For those people who suffering from depression Bananas improve the human mood because it contain tryptophan (amino acid) which is converted to serotonin which helps in regulating the mood and has a calming effect on the brain. Bananas contain tryptophan, serotonin and norepinephrine, which help alleviate depression and also help one to relax. The B vitamins found in them also help to calm and soothe the nervous system.

Bananas are useful for hair, and help you to get it shiny, Mash one piece of banana and rub on your wet hair and leave it for 20 minutes and then wash by water and get shiny hair. Bananas are natural remedy for skin, for women who suffering from dry skin can apply a face mask by mixing one banana with four tablespoons of honey and leave the mixture for 30 minutes and then wash with water. Bananas are a natural remedy for heartburn it neutralizes over-acidity and reduces inflammation of the lining of the stomach. By mixing Bananas, honey and milk you can diminish the effect of over acidity in your stomach. Banana is high in potassium and low in sodium so it plays a great role in preventing hypertension. Bananas can help out you to give up smoking. Bananas contain vitamins B6, B12, potassium and magnesium that help body to get rid of the destructive effects of smoking. Bananas peels diminish itching of mosquito bites by apply it on the itching area this helps to cure the itching rapidly. The banana plant is not a tree. It is actually the world’s largest herb. There are over 400 varieties of bananas, but most of the bananas found are the yellow Cavendish bananas. Bananas contain a high dose of potassium a necessary ingredient to keep your heart and nervous system in good form. Potassium is vital for proper muscle contraction and hence plays a significant role in muscle-influenced activities including, the normal rhythmic pumping of the heart, digestion, muscular movements, etc. Bananas are helpful in kidneys and the bones are again due to the high potassium content of bananas. A standard intake of potassium suppresses calcium excretion in the urine and minimizes the risk of kidney stones. Bananas are an tremendous food source for those suffering with ulcers, as they lower gastric juice levels and build a protective coating in the stomach. A large study by the Internal Journal of Cancer illustrates that the probability of developing kidney cancer is greatly lessened by regular consumption of fruits and vegetables, though especially bananas. Bananas probability of developing kidney cancer in female subjects decreased by 50% when eating bananas four to six times a week.

Wax Coating Apples

Apples normally have a natural wax coating on their surface. This all-natural wax coating really helps to preserve the apple fruit from shriveling and weight loss nevertheless before packaging of the apple fruits, they are cleaned by scrubbing the surface to take away dirt and chemical residues (if they are not organic). This scrubbing eliminates approximately 50% of the natural wax coating.

To replace the natural wax coating processors put other suggested waxes on the surface of apples (which is actually not harmful to the consumer). The waxes applied on apples may either be animal wax, vegetable wax or mineral and synthetic wax. After applying wax, the fruits assume glossy and firm appearance that is thought to be a necessary quality in apples. In spite of this, some dishonest producers can coat the apple in petroleum based waxes which are harmful to the consumer. It is important to refrain from harmful wax coating that you have to buy apples from markets and areas where apples are grown.

 
The probabilities that the farmers have not waxed apples are definitely good here.  Additionally it is a much better idea to shop for the dull apples that are fresh, without having kind of artificial coating. What is more important is, it will always be a very good practice to clean apples with lukewarm water carefully before eating .Furthermore, you can use a paper towel with some vinegar (acetic acid) (not any detergents) to wipe the apple before washing. A different evident way to stay away from destructive wax of apple fruits is to get rid of the entire peel, however you may well lose on certain vitamins and also the crispiness of the peel. 

Benefits of Lemon

Lemons are packed with plentiful health benefiting nutrients. The fruit is low in calories, only 29 calories per 100 gram, one of the lowest among citrus group. Lemon contains no saturated fats or cholesterol, but is wealthy in dietary fiber (7.36% of RDA). Its acidic taste is due to citric acid. Citricacid is present up to 8% in its juice. Citric acid is a natural preservative, aids, digestion. Most of studies found that citric acid plentiful to helping in dissolve kidney stones. Lemons, like other citrus fruits, are exceptional source of ascorbic acid and provide about 88% of DRI). Ascorbic acid or vitamin-C is a powerful water soluble natural anti-oxidant. This vitamin is helpful in preventing scurvy. Besides, consumption of foods rich in vitamin-C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the blood. Lemons like oranges contain a diversity of phytochemicals. Hesperetin and naringenin are flavonoid glycosides commonly found in citrus fruits.

Naringenin is found to have a bio-active effect on human health as antioxidant, free radical scavenger, anti-inflammatory, and immune system modulator. This substance has also been shown to decrease oxidant injury to DNA in the cells in-vitro studies. And also contain diminutive level of vitamin A, and other flavonoid anti-oxidants such as α and ß-carotenes, beta-cryptoxanthin, zea-xanthin and lutein. These compounds are known to have antioxidant properties. Vitamin A also requisites for maintaining healthy mucus membranes and skin and is also essential for vision. Consumption of natural fruits rich in flavonoids helps body to protect from lung and oral cavity cancers. Total ORAC value, which measures the anti-oxidant strength of 100 g of fresh lemon juice, is 1225 µmol TE (Trolex equivalents).They also an excellent source of B-complex vitamins such as pantothenic acid, pyridoxine, and folates. These vitamins are vital in the sense that body has need of them from external sources to replenish. Lemons contain healthy amount of minerals, like iron, copper, potassium, and calcium. Potassium in a significant component of cell and body fluids assists control heart rate and blood pressure.

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 17^th 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 16^th 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.

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.

Oatmeal

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.

Salmon

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

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%.

Nuts

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.

Avocado

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

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.

Dairy

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.

Flaxseed

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.

Berries

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.

Legumes

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.