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Stages in Pregnancy Pregnancy is a very happy and fulfilling experience for any woman. When a woman is pregnant, her body undergoes a num...

Showing posts with label fruits. Show all posts
Showing posts with label fruits. Show all posts

Jun 19, 2012

Healthy Foods makes Beautiful You


- Fruits like plums, citrus fruits (oranges, sweet lime, and lemon), strawberries, amla, blueberries and blackberries; and dairy products are rich in zinc and selenium that help prevent skin inflammation.
- Cucumber, with its high content of vitamin E and water is good for skin care and moisturising. Its juice has purifying and detoxifying properties, prevents hair loss and wrinkles, and helps in treating acne.
- Apples contain vitamins and pectin. Pectin helps in absorbing unhealthy oils and toxins from skin and neutralise skin-damaging toxins.
- Consume eight to 10 glasses of water per day and avoid dehydrating foods and beverages such as caffeine (cola, chocolate, coffee, tea) and alcohol. Water acts as a body purifier, by removing toxins and waste from your body.
Foods good for you...
Vitamin C : Strawberries, lime, sweet lime, oranges, guavas, radish leaves, fenugreek leaves, coriander, cabbage, capsicum, green chillies, cauliflower, bitter gourd, and sprouts.
Vitamin E: Corn, vegetable oils, nuts, spinach, olives and wheat germ.
Vitamin A: Fish liver oil, eggs, butter, cheese and fortified milk. B carotene, which is a precursor to vitamin A, is found in deep yellow fruits and vegetables and dark green leafy vegetables.
Vitamin B: Brewer's yeast, used to make bread or any food or beverage made with brewer's yeast. A diet that includes fruits, vegetables and grain products should be sufficient to get the required amounts of vitamin B.
Selenium: Whole grain cereals, seafood, garlic and eggs.
Zinc: Oysters, lean meat, and poultry. Also, whole grains, nuts and legumes. Although these vegetarian foods are good sources, availability of zinc is lower in these foods due to the phytic acid content. Sprouted grains and pulses destroy phytates. A vegetarian diet often contains less zinc than non-vegetarian diet. Therefore, vegetarians should consume plenty of foods that are rich in this mineral.
Essential fatty acids: Omega-3 and omega-6. Though we get plenty of omega 6 from grains and oils, our body is often deficient in omega-3. Omega-3 is found in oily fish like salmon, herring, mackerel, tuna and sardine, flaxseeds and nuts like almonds and walnuts.

How to be hydrated in Summer...



To keep dehydration at bay this season, include lots of fruits in your daily diet.
- Citrus fruits like oranges and sweet lime are juicy and high in water content.
- Apricots can be cut and eaten or baked, cooked and pureed.
- Blackcurrants with their intense flavour are best mixed with other fruits like strawberries, raspberries or apples.


Opt for sweet cherries, which can be added to fruit salads.
- Plums are sweet enough to eat raw, or you can make them into crumbles, pies or tarts.
- Raspberries can be eaten raw and pureed.
- Strawberries are the fresh produce of summer. Serve them chilled.
- Watermelons have high water content and taste sweet and juicy. Make a tall glass of fresh watermelon juice and enjoy.

Jun 24, 2011

Diet & Exercise during Pregnancy


Pregnancy Diet and Exercise:


The diet in pregnancy is designed to promote optimal nutrition for you and your baby. During pregnancy, your body requires additional calories and nutrients to meet the increased nutritional needs. Research indicates that well-nourished women are more likely to produce healthy, normal babies.

Dietary Guidelines:
 
A healthy diet for a pregnant woman should be nutrient-dense and will require more calories, protein, iron, calcium, folic acid and vitamin D for some women.
 
• Maintain a steady rate of weight gain. Aim for about three to four pounds total during the first trimester and then about three to four pounds each month during the second and third trimesters. An average-sized woman can expect to gain between 25 and 40 pounds overall. 
For different stages of pregnancy visit -->https://www.tipsoflife.in/2011/06/pregnancy-stages.html
 
Excessive use of salt should be restricted in order to avoid high blood pressure.
 
Avoid food that has raw and rarely cooked ingredients. Foods such as soft cheese and unpasteurized milk and juices (these foods have not been pasteurized, meaning they have not gone through the process to kill the germs present).
 
• Wash all fruits and vegetables before preparing. This removes the pesticides and bacteria that may be present on them.
 
Avoid shark, swordfish, king mackerel, tile fish, and most fresh fish. They contain high levels of mercury, which may cause birth defects.
 
Excessive caffeine should be avoided. You should drink no more than one cup of coffee a day.

EXERCISE TIPS:
 
Exercise is very important during pregnancy for you and your baby. At this stage exercise helps you boost your energy level. It helps relieve backaches and also strengthen the muscles of your back, butt and thighs. It also reduces constipation. Strong muscles as a result of these exercises are of great help during labour.
Always talk to your doctor before beginning any exercise program. Once you're ready to get going:
 
 • Start gradually. Even 5 minutes a day is a good start if you've been inactive. Add 5 minutes each week until you reach 30 minutes.
 
• Dress comfortably in loose-fitting clothes and wear a supportive bra to protect your breasts.
 
• Drink plenty of water to avoid overheating and dehydration.
 
• Skip your exercises if you're sick.
 
• Opt for a walk in an air-conditioned mall on hot, humid days.
 
• Above all, listen to your body.

Oct 25, 2010

Skin Healthy Skin


Healthy diet is essential for a healthy skin !

 
 Fruits and vegetables should be a constituent of this diet.  They are rich in nutrients and have powerful antioxidants.  The antioxidants guard against free radicals which are the minute enemies that accelerate the aging process.  
 
The fruits and vegetables should be taken in different varieties since some help in gaining and lose of weight.

Raw food majority contain more minerals and stronger life energy.  
Some fruits which help in enhancing beauty are; fresh summer fruits such as peaches, plums and nectannes.  They are good sources of antioxidants and other phynonutrients.  Antioxidants are essential for protecting skin from damaging ultraviolet rays and they are more effective when more than one is present.

  Yogurt contains natural acids and antioxidants also found in some fruits.  This nourishes and lightly exfoliates skin, while oil released from walnuts gives softness and sheen to the skin. 
 Berries contains antioxidants and natural ant inflammatory compounds that help repair skin and prevents further damage by neutralizing free radicals in your body, to control wrinkles you can take olive oil and cantaloupe.  These maintain a dewy healthy skin since they have antioxidants that help pores stay clear.  The fruits also contain high carotene content which keeps skin cells healthy. 
 Soya contains estrogen that stimulates connective tissues and promotes healthy skin. 
 
 Green vegetables also help to clear pimples and black heads such vegetables are; spinach dietary.  They help in reducing inflammation and neutralize cell damaging agents.  
You can get five or six servings of leafy greens per week together with a daily serving of orange vegetables like carrots, pumpkins and peppers.  They contain beta carotene which is converted in to vitamin A in the body which heals the damaged skin tissues.

Brightly colored fruits and vegetables are full of vitamins A C and E which helps in healing wounds, since they help from connective tissues such fruits include, apricot, carrots, kales, collards, mango, spinach and sweet potato.  They contain vitamin A vitamin C is contained in; chili peppers, grape fruit, pineapple, cabbage plums and orange, you are required to take the above fruits in a right quantity as follows; take at least one serving of vitamin A – rich fruit or vegetables a day, one serving of vitamin C – rich fruit or vegetables a day.

Caution

There are some fruits and vegetables that can worsen the skin condition.
 
  For instance, rosacea is a skin condition characterized by facial redness and swelling.  It can be triggered by re,d black and white pepper.
  Eczema symptoms can be worsened by peanuts, soya, and tomatoes.  You are therefore required to avoid some fruits and vegetables that trigger any of the skin conditions.

You must be careful with the way you handle the fruits and vegetables when preparing or eating them.  You should wash your hands with warm water and soap for at least 20 seconds before and after handling food, especially fresh whole fruits and vegetables.  Rinse raw produce in warm water.  Do not use soaps or other detergents. 
 You can use a small scrub brush to remove surface dirt.  While cutting use smooth durable non- absorbent cutting boards that can be cleaned and sanitized easily.  The cutting boards should be washed by hot water, soap and scrub brush to remove food particles.  You can then sanitize the board.

People whose immune system may be compromised, for example, if you are very  old, you have chronic illness or you are under a certain medication, you should stick to pasteurized juices and adder, since pasteurization kills harmful levels of bacteria found in food. 
 
 Avoid fruits and vegetables that look brownish, slimy or dried out when buying them.  This is an indication that they have been stored under poor conditions. When you want to lose weight, take fewer calories daily.  This includes fruits and vegetables that are high in nutrients and low in calories such as tomatoes, cantaloupe, strawberries and broccoli.  They will make you feel ‘full’ hence consuming fewer calories.  You should also take water to keep your skin soft and smooth.

Jun 13, 2010

Apple Orange & Pomegranate


Orange juice is a popular beverage made from the extraction (squeezing) of liquid from fresh oranges. The term "orange juice" is also used, both colloquially and commercially, to refer to "concentrated  orange juice".Orange juice is a source of vitamin C  (ascorbic acid), potassium, thiamine, Phosphorus G, folic acid (Vitamin B9) and vitamin B6.  Research shows orange juice is more nutrient dense than many commonly consumed 100 percent fruit juices, such as apple, grape, pineapple and prune.

Citrus juices also contain flavonoids that are believed to have beneficial health effects. Orange juice containing pulp seems to be more nutritious than no-pulp varieties due to the flavonoids contained in the pulp.If drunk on an empty stomach, orange juice can exacerbate present gastrointestinal conditions and/or cause mild and temporary stomach upset. Due to the citric acid, orange juice typically has a pH of 3.5.Drinking or sipping orange juice can therefore cause erosion of the tooth enamel, otherwise known as 'acid erosion'. Some publications recommend using a straw when drinking orange juice so that the juice does not come into contact with the teeth.

Apple juice
is a common beverage for both children and adults. Apple juice is also a component of several cocktails, and is a filler in some other fruit drinks, because it is less expensive and more widely available than other juices. It may also be produced and consumed in a carbonated  form, referred to as sparkling apple juice.Vitamin C is sometimes added by fortification, because content is variable,  and much of that is lost in processing. Other vitamin concentrations are low, but apple juice does contain various mineral nutrients, including boron, which may promote healthy bones.  Apple juice has a significant concentration of polyphenols  that may protect from diseases associated with ageing due to the antioxidant  effects which help reduce the likeliness of developing cancer. Research from the University of Massachusetts Lowell (UML) suggests that apple juice increases acetylcholine in the brain, resulting in increased memory.[


Pomegranate juice
is juice made from the pomegranate fruit. It is used in cooking both as a fresh juice and as a concentrated syrup.While preliminary research has shown that the fruit juice may play a role in reducing the risk of cancer, reducing serum cholesterol, and protecting arteries from clogging, more research is needed to validate these findings. Its possible benefits also need to be balanced against its high caloric content derived from its natural sugars.

The cholesterol reduction effect has been observed only in small studies.This, as well as the anti-clogging effect of pomegranate juice, are the result of its concentration of antioxidants, and are similar to the effects shown in studies of red wine, black tea, and purple grape juice. There have been no large clinical trials showing that antioxidants can prevent heart attacks or other major heart-related events.

People who had undergone surgery or radiation therapy for prostate cancer could significantly slow the increase of prostate specific antigen when they consumed a glass of pomegranate juice daily.

A 250 ml (8 oz) glass of pomegranate juice provides approximately 50% of an adult's recommended daily allowance (RDA) of the vitamins A, C and E, 100% RDA of folic acid, and 13% RDA of potassium.

Notwithstanding the possible benefits of the juice, each such glass also tops the maximum daily amount of sugar, as recommended by The Food and Agriculture Organization and World Health Organization. The organizations jointly recommend that only 10% of calories come directly from sugars . With almost 30 grams of sugar, a glass of pomegranate juice has more sugar than an equal size serving of some soft beverages, such as Coca Cola Classic and roughly equal to two servings of a sweetened breakfast cereal

May 21, 2009

CASE STUDY : COUGH


There are two basic kinds of coughs, congested and dry, with each one having different underlying causes.

Aromatherapy :
The use of inhaled steam can be very effective in liquefying mucus and reducing irritation.
To control the steam, bend over the steaming water while holding a towel over your head. Try some of these aromatherapy oils. Inhaling essential oils can stimulate your lungs to expel phlegm.

* Cypress : Add three drops each of cypress and juniper oil and a drop of ginger.
* Cedar Dilute 3 drops of oil of cedar in one teaspoon of carrier oil, such as olive, sweet almond or jojoba, and massage onto your chest several times a day.
* Add 10-15 drops to a pot of steaming water and inhale the vapors
* Eucalyptus Add a few drops of eucalyptus to a carrier oil and rub on your chest.
* Put 10-15 drops of oil in boiling water and inhale the steam. Eucalyptus is a good decongestant and expectorant. You can also add three drops of hyssop oil.
* Jasmine Use the oil in a burner or put a few drops on a handkerchief and inhale the fumes.
* Myrrh Add a few drops of myrrh to a carrier oil and rub on your chest. This will help reduce mucus.
* Peppermint Dilute 3 drops of peppermint oil in one teaspoon of carrier oil, such as olive, sweet almond or jojoba, and massage onto your chest several times a day.
* Add 10-15 drops to a pot of steaming water and inhale the vapors.
* Pine Put some essential pine oil in a burner to soothe the throat. You can also place a few drops on a handkerchief and inhale the fumes.
* Thyme Add 10-15 drops of this oil in a pan of boiling water and inhale the fumes, in an infuser, or place a few drops on a handkerchief and inhale.

* Massaging using oil of thyme may also be helpful in relieving your cough. Put 5 drops in ¼ cup olive oil and massage your neck and upper body. Thyme is an excellent expectorant and has been used for centuries to heal respiratory conditions.

Reflexology :
Rub the padded area below your big toe in various directions at the first sign of a cough. Also, hold back the toes and press on the raised area with your thumb. This will help relieve chest congestion.

Congested Coughs :
Causes
The obvious causes of coughing are colds, flu, bronchial infections, sinus congestion, smoking, and the need to rid the throat of foreign matter.

But did you know that heartburn is one of the leading causes? For some unknown reason heartburn is the cause for about 10% of chronic coughers. See our Heartburn section for suggestions to relieve both the heartburn and coughing. Dust, pollen and chemicals are other sources of irritants. Also, some drugs, most notably ACE inhibitors used for high blood pressure, have coughing as a side effect in 21% of the people using them. Coughing is also a common symptom of asthma. The sound of your cough may indicate its cause. Below is a list of the cough sounds and what that may indicate:

* A barking cough - bronchitis or croup

* A high-pitched cough - your vocal cords are involved and the airways have become narrowed

* A wheezing cough - asthma and/or bronchitis

* A loud, gasping cough with difficulty getting air - whooping cough.

See Your Doctor When...
* If you have any of the following conditions along with your cough,

* See your doctor without delay because you may have an infection, or the cough may indicate the presence of a more serious health condition.

* Your cough doesn't get better after a few days. Coughing can lead to fractured ribs or a heart attack.

* You cough up blood or bloody mucus.

* Your mucus is yellow, brown or green and does not improve in a few days. This will indicate that you have an infection.

* If you cough for more than three days for no apparent reason.

Or, if you have:

* Shortness of breath when you cough.

* Sharp pains in your chest when you cough.

* A fever along with a persistent cough. This could be indicative of a serious respiratory illness. If you have a high fever and difficulty breathing you may have pneumonia.

* Chest pain

* Persistent chills

* Excessive night sweats

* Laryngitis and a persistent cough that lasts for more than three weeks.

* A skin rash, earache, pain in the teeth or sinuses, or a headache.

Dry Coughs :
A dry cough will be raspy and without phlegm and may be due to smoking, asthma, dust, foreign matter, pollution, or come after a sore throat.

* Another cause of your dry cough could be a climate-controlled building. The heating and cooling systems dry the air and your respiratory membranes, too. Rapid temperature and humidity changes upon entering a building add to the problem. Chronic coughing, sneezing and a runny nose may be the result. If you work in a climate-controlled building, avoid cold drinks and food as they interfere with your body's ability to maintain its optimal temperature. During the air-conditioning season cold foods and drinks affect your body's temperature and its ability to adjust to the building's conditions; instead drink hot liquids and eat warm foods. When your building is heated, drink fluids at room temperature. You want to soothe the mucus membranes and moisturize your throat.

* Inhaling steam from a pan with one of the essential oils mentioned above added is particularly helpful with dry coughs.

Remedies :
* Aloe vera juice Mix equal parts of aloe vera juice and honey and take a tablespoon or two as needed. Good for a smoker's cough.
* Apple cider vinegar Sprinkle apple cider vinegar on your pillowcase before bedtime.
* Put 1 or 2 teaspoons of vinegar in a glass of water and keep beside your bed to use when you feel the tickling sensation coming on. Take a few swallows as needed. Vinegar dissolves mucus and reduces inflammation.

* Mix ½ cup of honey with 3-4 tablespoons of vinegar. Take one tablespoon before going to bed or during a coughing fit, and throughout the day, as needed. Stir well before use.

* Comfrey -Take a comfrey tea for dry persistent coughs. Comfrey should not be taken for long term use as it may cause liver damage.

* Codonopsis root Use a decoction, tincture or powder for chronic coughs.
* Garlic Mince a clove of garlic and place in a small bowl; cover with honey and cover the bowl with plastic wrap; marinate overnight. Take one tablespoonful upon awakening, then throughout the day, as needed.

* Honey Add a tablespoon of honey to a glass of boiling water and drink as needed. This will soothe the throat.

Horehound lozenges help suppress a dry cough.

* Licorice root -Take 5 grams of powdered root with honey three times a day. You can also make a decoction by using ½ teaspoon to one cup of water. Take three cups daily. Licorice has soothing and anti-inflammatory properties, and is an expectorant. Do not use if you have high blood pressure.

* Tea -Make a tea of wild cherry bark, slippery elm or red clover. Sweeten with honey.
* Zinc lozenges are helpful.

Homeopathy :
Antimonium tart Is to be used if the cough is loose and rattling with little or no phlegm and breathing is painful.

Bryonia Use when a cold has gone to the chest and turned in to a hard, dry cough.

Drosera Use for a cough after which you have a whooping sound or with vomiting.

Ferrum phos. Is beneficial for a hard, dry cough with a tickle.

Remedies Folk :Aloe vera Mix equal parts of aloe juice and honey. This is very good for a scratchy cough.

Angelica : Use a tincture of the root or leaf, or make a tea. Angelica is an expectorant. Do not use if you are pregnant.

Bee balm : Native Americans used bee balm to alleviate colds and coughs. Steep two teaspoons of fresh (one, dried) bee balm leaves in a cup of hot water, covered, for four minutes. Sip a cup three times a day. Bee balm has antiseptic compounds that can help heal respiratory infections and clear nasal congestion.

Carrot juice : Mix with honey and a little warm water. Take a tablespoonful several times a day.

Cayenne pepper :Mix ¼-½ teaspoon of pepper in a glass of water and use as a gargle, swallowing afterward. You can also use 15-20 drops of Tabasco sauce in a glass of water or juice. Pepper helps clear congestion and draws blood to the throat to fight infection.

Chamomile tea will soothe the throat.

Garlic Grate : one or two cloves of garlic and mix with a teaspoon of honey. Take as needed.

Ginger :Make a tea using ginger and drink 6 oz several times a day, as needed.

Grape juice: Mix a cup of grape juice with a teaspoon of honey.

Honey : Mix honey with juice of a fresh lemon and take as needed. Not only does honey soothe the tickle, but it has antibacterial properties, too.

* Dr. D. C. Jarvis, in his classic book, Folk Medicine, described another honey remedy that worked very well: boil a whole lemon for 10 minutes; when cool enough to handle roll it back and forth on a hard surface, cut it in half and squeeze the juice into a pint of raw honey. Add a teaspoon of glycerin and take as often as needed.

Horehound cough drops have been used for generations to quell coughs. One of horehound's compounds, marrubiin, stimulates bronchial secretions and helps break up congestion.

Hyssop Steep two teaspoons of dried hyssop in one cup of boiling water, covered for ten minutes; strain and drink cool for an expectorant or hot to relieve congestion. The oils in hyssop are good for mild respiratory problems. Hyssop contains marrubiin, the same compound that makes horehound an excellent expectorant.

Lime juice
Mix equal parts of lime juice and honey.

Mullein :soothes and relaxes the lungs and bronchial tubes, which eases a cough. Use 25-30 drops of tincture in a small glass of boiling water three times a day.

Onion broth :
Make a broth by boiling an onion for 10-15 minutes; strain and drink the broth several times a day. The broth will reduce congestion.

Onion juice : Make a syrup by combining 1 teaspoonful of raw onion juice with 1 teaspoonful of honey; let stand for 3-4 hours, and take in divided doses.

Sugar :
Suck on a cube of raw sugar.

Tea : Tea made with peppermint or rosemary will help break up congestion.

Thyme :
Make a tea using two tablespoons of fresh (one tablespoon of dried) thyme in a cup of boiling water; steep, covered, for four minutes; strain and drink hot. Thyme relaxes the lungs and promotes expectoration of mucus. It contains a volatile oil, thymol, which has antiseptic and antibacterial properties.

Supplements : Vitamins A, C and E are beneficial with conditions that cause coughs.
Tips to Control Cough :
* Breathe the steam from a vaporizer, hot shower, or pan of boiling water. The moist air will soothe the airways and loosen sinus congestion and phlegm in your throat and lungs. A few drops of the oil of eucalyptus will help this process.
* Elevate the head of your bed. This will allow your sinuses and nasal passages to drain better and not create that "tickle" in your throat.
* Stop smoking. Passive smoke or other irritants, such as chemicals, can be a cause. Household cleaners, new carpeting, paneling and mattresses are some of the many possible sources of chemical irritants.
* Drink at least 8 eight ounce glasses of water. This is especially important if your cough is due to an illness. Water is the best expectorant you can take and will help thin the mucus and loosen the cough.
* Do not use over-the-counter expectorant cough remedies as they just suppress the symptoms and do not address the underlying problem. If you have the kind of cough with mucus you want to get it out of your respiratory system, not suppress it. Try one of the natural expectorant remedies below.
* Try eating hot chili peppers, horseradish or other spicy foods. They will help loosen mucus.
* During the winter, if your house is dry, use a humidifier and a cool-mist vaporizer in your bedroom at night. This will help thin the mucus. Be sure to thoroughly clean the vaporizer, as it can harbor bacteria.
* Drink hot tea to break up the mucus and open and moisten the airways.
* Cough drops or hard candy will help stop the tickle if you have a dry cough and will moisten the throat.
* Avoid foods that increase the production of mucus, such as dairy products, meat and fried foods.

Hot packs placed on your throat and chest are very soothing.

May 13, 2009

Edibles Alphabet :


Healthy body means there will be a healthy mind automatically.

Lets have a quick strategic look at how English alphabet teaches us to keep ourselves healthy by making an acronym out of the same. Some alphabet refers to fruits while few refer to nuts , some to vegetables and many more indeed.

These are  smart strategies to adopt which can help us become more disciplined and focused towards our healthy lifestyle and wealthy Aging !

A : is for Apple that keeps me healthy and the stomach troubles at bay. 

B : is for Beetroot which gives me my iron and gets my dandruff away. 

C : is for Corn which is good for my nerves and brain. 

D : for Dates which gives me my iron and takes away all my strain. 

E : for Eggs which gives me my protein for hair and body. 

F : for Figs which keeps my bowels clean. 

G : for Grapefruit which is good for throat and mouth allergy. 

H : for Honey that is antiseptic and full of energy. 

I : for I have to follow this acrostic. 

J : for Jaggery which is going to satisfy my sweet tooth. 

K : for Kiwi fruit which would aid me to digest food. 

L : for Lemon which is good for cold. 

M : for Moong whose sprouts would stop me from growing old. 

N : for Nuts which I can eat in between my meals. 

O : for Olive oil which feels good when massaged into my skin. 

P : for Potatoes which gives me energy. 

Q : for Quake oats—The complete breakfast meal and good for skin. 

R : for Rice which if unpolished and brown , is good for my hair. 

S : for Soyabeans which I find a better alternative to cow’s milk. 

T : for Tomato which would help my complexion get softer like silk. 

U : for U as well to follow the Acronym. 

V : for Vitamins found in green leafy veggies and fruits and nuts. 

W : for Wheat germ which makes my rotis (chappatis) tastier and yummy. 

X : for The Xit of junk foods that results liver problems. 

Y : for Yoghurt which cleanses my face and hair. 

Z : for Zeal in attitude to follow all this.

This is just tip on tips of life, this list can be endlessly long with so many nutritious food available by our mother nature to bring a balance in our healthy well being.