Thursday, April 30, 2015

Medical Q&A #3 - Prescription Drugs

Common Questions ...

What are prescription drugs ?


This is an important question - one whose answer should be thoroughly understood because, if not used carefully, prescription drugs can have serious consequences. They contain chemical compounds which have specific effects. All prescription drugs must be approved by the authorities. The sale of such drugs is restricted to registered pharmacies and requires a doctor's prescription. In some remote areas where there is no chemist shop, a doctor may have a special licence to dispense drugs.

An important subcategory of prescription is made up of those that have the potential of abuse, the supply of which is subject to strict government control. Narcotics, amphetamines and barbiturates all fall into this carefully controlled category of prescription drugs.

Drugs that do not require a doctor's prescription are generally less potent and are referred to as 'over-the-counter' (OTC) medicines. The sale of some of these is restricted to pharmacies, but some milder OTCs are sold through grocery stores, health stores and other outlets.

Tuesday, April 28, 2015

Salami And Sweetcorn Hash With Poached Eggs

Family meal planner...Planning your family meals couldn’t be easier with the Good Housekeeping Weekly Meal Planner.

Sweet corn is a special maize variety in which its tender, delicious kernels eaten as a vegetable. In contrast to traditional field corn, sugar corn varieties are harvested when their corn-ear just reached milk stage, and used sooner since its sugars tend to quickly convert into starch. Corn is native to Central American region, which later introduced to the rest of the world by Spanish explorers.


Serves 4

500g ready-prepared potato wedges
2 tablespoons olive oil
1 red onion, roughly chopped
1 teaspoon smoked paprika
175g chunk salami (from the deli counter), cut into chunks
100g frozen sweecorn kernels
6 tablespoons chopped parsley
4 rggs
Salt

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1. Bring a saucepan of lightly salted water to the boil and cook the potato wedges for 5 minutes, then drain. Meanwhile, heat the oil in a large, heavy-based frying pan and cook the onion over a medium heat, stirring frequently, for 5 minutes until softened.

2. Add the smoked paprika and drained potato wedges to the onion and toss well then cook for a further 5 minutes, stirring and breaking up to crisp and brown a little. Add the salami and sweetcorn and cook , stirring, for 3 - 4 minutes before adding the parsley. Toss well and then press the mixture down a little. Reduce the heat, cover and cook for 2 - 3 minutes.

3. While the hash is cooking, half-fill a frying pan with boiling water and return to the boil. Break the eggs into the water, 2 at a time, and cook for 2 minutes until just cooked. Remove from the pan with a slotted spoon or fish slice.

4. Spoon the hash on to warmed serving plates and top each serving with a poached egg.


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Health benefits of sweet corn

1. Fresh sweet corn has much less calories than that of in the field corn and other cereals like wheat, rice, etc.

2. Sweet corn is gluten-free cereal and may be used safely in celiac disease individuals much like rice, quinoa, etc., 

3. Sugar corn features high-quality phyto-nutrition profile comprising of dietary fiber, vitamins, and antioxidants in addition to moderate proportions of minerals.

4. Yellow variety corn has compounds that are required for maintaining healthy mucus membranes, skin and vision. Consumption of natural foods rich in flavonoids help protect from lung and oral cavity cancers.








Monday, April 27, 2015

Video : How To Meal Plan

Family meal planner....

Meal planning saves money, time and makes eating healthy easier



Source : wikihow


Coconut Soup With Spinach And Butternut Squash

Easy family meals ...Get dinner on the table in no time with real simple main dish recipes that only call for a handful of ingredients.

Coconut has served a pivotal role as a food source in tropical regions. Although smashing through the thick, outer husk of a coconut might seem like a daunting task, the flavorful meat inside could be well worth the effort: Raw coconut offers a spectrum of benefits to nourish your body while delighting your tongue.


Serves 4

1 tablespoon vegetble oil
1 onion, finely chopped
500g butternut squash, peeled, deseeded and cut into cubes
1 small red chilli, finely chopped
1 teaspoon ground coriander
400g can coconut milk
600ml rich chicken or vegetable stock
300g spinach leaves
Warm naan bread, to serve

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1. Heat the oil in a large, heavy-based saucepan and cook the onion, butternut squash and chilli over over a medium-high heat, stirring frequently, for 8 minutes until until softened. Add the coriander and cook, stirring, for a few seconds, then stir in the coconut milk and stock and bring to the boil. Reduce the heat and simmer for 10 minutes.

2. Stir in the spinach leaves and cook for 1 minute until just wilted. Ladle the soup into warmed serving bowls and serve with warm naan breads.


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Raw Coconut Benefits

1. Weight Loss. The specific fats in raw coconut may promote a healthy body weight and help you shed unwanted pounds.

2. FiberRaw coconut is rich in dietary fiber, with one cup of shredded meat yielding 7 grams, according to the USDA National Nutrient Database.

3. Immunity. Several substances in raw coconut may boost immune function and help your body fight disease.

4. Minerals. A serving of fresh coconut meat provides high levels of several minerals, helping you increase the nutritional value of your diet.






Sunday, April 26, 2015

Medical Q&A #2 - Immunisation

Common questions

What is the difference between the terms inoculation, vaccination and immunisation?


The three terms apply in slightly different ways to the same technique : building the body's defences against specific diseases. 
Inoculation is the intentional introduction into the body (usually by injections which are often referred to as shots) of harmless bacteria or viruses to stimulate the production of natural disease-fighting substances known as antibodies. 
Vaccination strictly refers only to the introduction of smallpox vaccine into a scratch on the skin, but is often used more loosely to cover inoculation as well.
Immunisation is the term used for the process of providing 'immunity' (the protected state) by means of inoculation or vaccination. Repeated inoculations, called boosters, may be required at various times to stimulate the existing immunity against a specific disease.

Sleep and Aging: 7 Tips to Get Better Zzz's and Slow Aging

Source : about.com health

Are you Getting Enough?

Lets face it as we age getting 7-8 hours of uninterrupted sleep seems almost impossible. The body changes and sleep patterns change as well. Seniors seems to need less, but this can be detrimental to health. Older folks experience more interrupted sleep and don't spend as much time in REM sleep, which is where the deepest and most restorative rest comes from.

Getting enough rest is super important for the body's ability to recover, repair and stay healthy. It keeps our metabolism firing and helps to fight stress. It is also important for emotional balance.

Here are my top 7 tips on how to get enough sleep as you age so that you can feel energetic and live optimally through your senior years.

1. Build Routine

Going to bed at the same time every night and waking up at the same time every morning will help your body regulate. Often times seniors will either stay up much later than needed and then still continue to wake up very early. This can throw off the body's natural clock and prevent you from going into the deeper REM phases of sleep.

Make a commitment to wind down before bed by engaging in stress relieving activities (see Tip 5)


2. Skip the Naps

Often times seniors will take cat naps throughout the day. This can prevent a good night's sleep from happening. If you feel tired in the middle of the day, instead of napping get up and move your body. Go for a walk around the block, do some gardening or make a cup of tea.

Another awesome activity is to volunteer and be of service, so that you are out in the world moving your body and helping others, which will help to create an overall sense of well-being and more restful sleep.

3. Avoid Caffeine after 10am

Drinking caffeine any time after the morning hours can affect your sleep. Caffeine stays in the body for up to 12 hours, so if you are super sensitive, it could be a culprit of sleep interruption. It also contributes to osteoporosis and bone loss.

Have a calming cup of herbal tea before bed, or make some Golden Milk, which is a traditional elixir used in India for inducing sleep and fighting inflammation.
Double winner! Not only will you sleep better, your joints will be happy too.

4. Exercise Daily but Not Too Close to Bedtime

Exercising at least 20 minutes each day is important for getting beneficial sleep, but be sure not to exercise too close to bed time, unless you are doing light stretching or gentle yoga.

More strenuous exercise can stimulate the endocrine system and release endorphins that may prevent sleep.

5. Wind Down and Unplug

Just like routine is important when it comes to good sleep, it's also helpful to give yourself some wind down time before bed. This includes unplugging from all "blue light" electronics at least an hour or more before your bed time.

The blue light from electronics stimulates the pineal gland which is responsible for producing melatonin, the hormone that helps us sleep. If your pineal gland is on overdrive all the time, your body will not produce the proper amount of melatonin and your sleep will be affected. Do some light reading, deep breathing, crossword puzzles or a creative activity that doesn't require too much brain power. This will give your body time to wind down and transition slowly into sleep mode.

6. Check your Medications

Sometimes medication can be a culprit in messing with your zzz's. If you feel like this may be the case, talk with your doctor about side effects of any medication you are on, and see if you can lower doses or switch to a different medication.

Adding the supplement melatonin each evening before you go to bed can also help support your sleep cycle. But be sure you consult with your physician first if you are on any medication.


7. Clean up Your Diet

Eating clean is not only important for good energy, feeling healthy and living a preventative life but it supports good sleep too.

When we sleep too little our body over-produces a hormone called Ghrelin which signals the body to eat more, especially carbohydrate rich foods.  In turn, lack of sleep depletes the hormone Leptin, which is responsible for telling us when we are full.

Cutting sugary foods and processed foods to a minimum and eating more high-nutrient foods like vegetables, lean proteins, healthy fats and complex carbs will help your sleep regulate. Also be sure to drink plenty water and cut back on caffeine as mentioned in Tip 3.

Better Sleep, Happier You!

Once you start to get more quality sleep you will feel more energetic and happier so you can continue to engage in all the things you love about life!
Begin to follow these simple tips and  see how your sleep starts to change and transform -- Happy Zzz'ing!

Saturday, April 25, 2015

One-Pan Chicken With Honeyed Roots And Stuffing

Family meals ...Beyond health and nutrition, family meals provide a valuable opportunity to reconnect. This becomes even more important as kids get older.

Kids who eat regularly with their families are less likely to snack on unhealthy foods and more likely to eat fruits, vegetables, and whole grains.


Serves 4

4 boneless, skin-on chicken breasts, about 175g each
2 large baking potatoes, peeled and cut chunks
6 parsnips, peeled and cut into chunks
6 carrots, peeled and cut into chunks
4 tablespoons olive oil
75g packet stuffing mix (flavour of your choce)
2 leeks, trimmed, cleaned and cut into chunks
3 tablespoons clear honey
2 tablespoons chopped flat leaf parsley
Salt and opepper


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1. Arrange the chicken breasts in a large roasting tin with the potato, parsnip and carrot chunks. Drizzle with the oil and toss well to coat the chicken and vegetables in the oil. Season with salt and pepper and place in a preheated oven, 220 C, Gas Mark 7, for 20 minutes.

2. Meanwhile, make up the stuffing according to the packet instructions and shape into 4 balls.

3. Add the stuffing balls to the roasting tin with the leeks and return to the oven for 5 - 6 minutes until the leeks have just softened.

4. Remove the stuffing balls from the roasting tin along with the chicken  pieces. Add the honey and parsley to the vegetables in the tin and gently toss to coat. Serve the chicken and stuffing with the roasted vegetables.

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Making Family Meals Happen


It can be a big challenge to find the time to plan, prepare, and share family meals, then be relaxed enough to enjoy them.

To plan more family meals, look over the calendar to choose a time when everyone can be there.

Figure out what's getting in the way of more family meals — busy schedules, no supplies in the house, no time to cook. Ask for the family's help and ideas on how these roadblocks can be removed.

Once you have all your supplies on hand, involve the kids in preparations. Simple tasks such as putting plates on the table, tossing the salad, pouring a beverage, folding the napkins, or being a "taster" are appropriate jobs for preschoolers and school-age kids.




6 Ways to Be More Veggie Adventurous

Source : about.com health

Bored of broccoli? Sick of spinach? Have eggplant ennui? Varying your veggie picks will not only help prevent food boredom, but it also ensures you get more vitamins, minerals and phytonutrients in your diet. So think outside the box and try some of these newer, more unique produce picks…I dare you!

Jicama

This low-calorie root veggie is crunchy with a slightly sweet and nutty flavor. Rich in potassium, which helps beat bloating, jicama (pronounced hick-ama) is high in volume but low in calories with just 50 calories per cup. Plus, it’s versatile. You can make it sweet by adding it to a fruit salad, or savory, by tossing it into a stir-fry. I often serve them as a snack; simply slice and serve as crudité, or season them up with your favorite flavors and make my Jicama Fries, which are a healthier but just as satisfying alternative to greasy French fries. They’re a cinch to make, too–no cooking required!

Kale sprouts

You may be unfamiliar with this veggie, but you most certainly know its parents: kale and Brussels sprouts. This veggie newcomer, which can be grilled, sautéed, roasted or enjoyed raw, contains all the nutrients found in both of its superfood parents, including bone-strengthening vitamin K and immune-boosting vitamin C. And don’t be worried: Kale sprouts are a non-GMO food that’s a result of natural, non-GMO cross-hybridization.


Swiss chard

This isn’t a new veggie, but it is gaining new popularity in the produce aisle. The leafy green is a great source of magnesium and potassium, which helps manage blood pressure and protect bones. It’s also a beauty booster because it’s loaded with antioxidants and vitamins A and C. Try it sautéed with garlic and olive oil, like my flavorful Sautéed Swiss Chard side dish, or simply add it raw to your salad or sandwich for extra crunch.

Cauliflower

Ok, this isn’t a new veggie either, but people are finding new and clever ways to use the classic pick. For instance, it has proven to be an ideal stand-in for carb-rich comfort food, like mashed potatoes and pizza. Don’t believe it? Try my Cauliflower Mashed Potatoes or my gluten-free Cauliflower Pizza Crust. I’ve even used it to make a low-carb “bread” for lightened-up Grilled Cheese. Not only is the cruciferous chameleon light in carbs (just 5 grams per cup), it also chips in some filling fiber—3 grams per cup.
To add a little more color to your dishes, try purple cauliflower. It’s loaded with the antioxidant anthocyanin (which gives red cabbage and red wine their purple hue), and chips in some vitamin C. Purple Cauliflower Mashed Potatoes, anyone?

Tiger nuts

Tiger nuts aren’t actually nuts at all—they are small tubers that have a slightly sweet, nutty flavor. They have been used for centuries in Africa as a fix for diarrhea, gas and indigestion. It may be because they’re a good source of fiber, which helps keep you regular.
They are generally soaked in water to soften before eating and can be enjoyed raw, roasted, dried, baked or as tiger nut milk or oil. The flour of roasted tiger nuts is sometimes added to baked goods. For instance, I use them in my Cherry Oatmeal Cookies.

Ramps

This veggie, which tastes like an onion and smells like garlic, can be used in basically any recipe that calls for onions, shallots or leeks. You can find them at farmers markets in the spring; they may be called wild leeks or spring leeks. I use them in omelets and frittatas, like my Red Pepper, Chard and Feta Frittata. They also contain iron, beta carotene and vitamin C, making them a tasty way to boost your immunity.


Medical Q&A #1 - You And Your Doctor

When to choose ....

I am in good health and never get sick. Should I look for a doctor now, or wait until I need one?


Finding a doctor when you are actually sick - or worse, in an emergency - is never a good idea. Time is likely to be short, and your judgement may be affected. 

The best time to find a doctor is when you least need one. This is the time when you will have the luxury of making a careful, informed choice; you will also have the opportunity of establishing a comfortable working relationship with the doctor before a medical problem develops. Perhaps even more significantly, your doctor will have the opportunity to assess your general health, the standard against which future changes and difficulties can be measured. 



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Thursday, April 23, 2015

Warm Bang Bang Prawn Salad With Thai Noodles

Cheap family meals...Family dinners can be delicious and cheap !

Here are a couple of really interesting and fun facts about "Noodles & Rice"...:

1. In Japan, it is considered good form to loudly slurp your noodles as a way of telling your host that   you are enjoying the meal.

2. Noodles symbolise longevity in China.


Serves 4

100g Thai rice noodles
Finely grated rind and juice of lime
1 tablespoon sesame oil
125g mangetout
1 bird's eye chilli, thinly sliced
2.5cm piece of fresh root ginger, peeled and roughly chopped
250g large cooked peeled prawn
4 tablesooons smooth peanut butter
4 tablespoons light soy sauce
150ml boiling warer
50g dried pineapple pieces, roughly chopped


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1. Place the noodles in a heatproof bowl, cover with boiling water and leave to soak following the packet instructions until tender. Drain well and toss with the lime rind.

2. Meanwhile, heat the oil in a large wok or heavy-based frying pan and stir-fry the mangetout, chilli and ginger over a high heat for 2 minutes. Add the prawns and stir-fry for 2 minutes or until hot. Place the peanut butter, lime juice and soy sauce in a jug, add the measurement water and mix well. Pour into the pan and toss the ingredients together.

3. Add the drained noodles and pineapples pieces and gently toss to coat all the ingredients in the sauce. Serve immediately in warmed serving bowls.



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Health Benefits Of Noodles :

1. Lessen cholesterol
2. Weight Loss
3. Highly nutritious
4. Cures constipation

Wednesday, April 22, 2015

Diabetes Free



Causes of Diabetes

 Diabetes causes vary depending on your genetic makeup, family history, ethnicity, health and environmental factors.

There is no common diabetes cause that fits every type of diabetes.

The reason there is no defined diabetes cause is because the causes of diabetes vary depending on the individual and the type.

For instance; the causes of type 1 diabetes vary considerably from the causes of gestational diabetes.


Similarly, the causes of type 2 diabetes are distinct from the causes of type 1 diabetes.


What exactly is Diabetes Free ?

Created by Dr. David Pearson, a speaker, diabetes and insulin, production specialist, author, and independent medical researcher, The diabetes Free is a step-by-step guide that was designed to help people reverse their diabetes permanently and naturally.




In his guide, Dr. Pearson shares all he believes you need to know about living a healthy lifestyle and focuses especially on the diet aspect.







Tuesday, April 21, 2015

Quesadillas With Refried Beans And Avocado Salsa

Quick family meals....

A quesadilla is a wheat tortilla or a corn tortilla filled with a savoury mixture containing cheese, other ingredients, and/or vegetables, cooked often on a griddle, then folded in half to form a half-moon shape.


Serves 4

1 tablespoon olive oil, plus extra
1 bunch of spring onions, chopped
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon ground paprika
435g can refried beans
200g can red kidney beans, drained and rinsed
8 soft flour tortillas
175g Cheddar cheese, grated

For the salsa

2 vine-ripened tomatoes, chopped
1 ripe avocado, stoned, peeled and roughly chopped
3 tablespoons chopped coriander
1 tablespoon olive oil
Pepper


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1. Heat the oil in a large, heavy-based frying pan and cook the spring onions over a high heat, stirring frequently, for 2 minutes. Add all the spices and cook, stirring, for 1 minute. Add the refried beans and kidney beans and cook, stirring, for 2 - 3 minutes until piping hot, adding 2 tablespoons water to loosen if necessary.

2. Divide the mixture between the flour tortillas.Fold each tortilla into quarters to encompass the filling, transfer to a lightly oiled ovenproof dish and scatter over the Cheddar.

3. Cook under a preheated medium grill for 5 - 10 minutes until the cheese has melted and the quesadillas are piping hot. Meanwhile, mix all the ingredients for the salsa together and season with pepper.

4. Serve 2 quesadillas on each of 4 warmed serving plates and spoon  over the salsa.



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Basic Quesadilla Nutrition

According to a recipe on MarthaStewart.com, a basic quesadilla is made of flour tortillas, Monterey Jack cheese or queso blanco and canola oil for frying. Each 8-inch flour tortilla -- the recipe calls for two -- contains 146 calories and 3.7 grams of fat, while 1 tablespoon of canola oil has 124 calories and 14 grams of fat. Monterey Jack cheese contains 211 calories and 17 grams of fat per 1/2 cup, while queso blanco contains slightly less, at 183 calories and 14 grams of fat. Overall, this means one traditional quesadilla made with Monterey Jack cheese contains 627 calories and 38.4 grams of fat, while the same dish made with queso blanco contains 599 calories and 35.4 grams of fat.


Monday, April 20, 2015

Gingered Apricots With Mascarpone And Brioche

Healthy family meals ...

Apricots are those beautifully orange colored fruits full of beta-carotene and fiber that are one of the first signs of summer. Although dried and canned apricots are available year-round, fresh apricots with a plentiful supply of vitamin C and are in season in North America from May through August. Any fresh fruit you see during the winter months have been imported from either South America or New Zealand.

Relatives to peaches, apricots are small, golden orange fruits, with velvety skin and flesh, not too juicy but definitely smooth and sweet. Some describe their flavor as almost musky, with a faint tartness that lies somewhere between a peach and a plum.


Serves 4

25g butter
375g apricots, stoned and quartered
50g soft light brown sugar
6 tablespoons stem ginger syrup
2 pieces of stem ginger, finely chopped
250g tub mascarpone cheese
2 tablespoons demerara sugar
Toasted slices of brioche, to serve

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1. Melt the butter in a heavy-based frying pan and cook the apricots over a medium heat, stirring occasionally, for 3 - 4 minutes until soft and browned in places. Sprinkle over the brown sugar and cook, stirring, for 1 minute. Add the stem ginger syrup, stir well and cook for a further 1 minute, then remove from the heat.

2. Mix the stem ginger with the mascarpone and demerara sugar.

3. Serve the apricots on warm toasted brioche with a spoonful of the ginger cream on top, allowing it to melt.

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Health Benefits of Eating Apricots :

1. Protection against free radical damage.
2. Protect your eyesight
3. Protect against inflammation

Apricots are a good source of dietary fiber. This overall fiber content should be helpful for most people in supporting digestive health. Within the total dietary fiber provided by apricots, about half consists of soluble fiber. Soluble fiber is one type of fiber that can help to control blood cholesterol levels.




Video: Weekly Meal Planning Tip with Mushrooms - Healthy Kids 4 Busy Families

Mandy Curry shows how to make your budget stretch a little further with this weekly meal planning tip.




Source : wikihow


Lemon Mixed Vegetable Kebabs With Nut Pilaff

Family meal ideas... Helthier family recipes, clever tips for planning your meals, cooking and shopping healthier and cutting back on salt will have your whole family eating better.

Kebab, is a Middle Eastern, Eastern Mediterranean, and South Asian dish of pieces of meat, fish, or vegetables roasted or grilled on a skewer or spit.


Serves 4

250g easy-cook brown rice
1 aubergine, cut into chunks
200g chestnut mushroom, halved if large
4 talbespoons flat leaf parsley, plus extra to serve
1 tablespoon rosemary leaves
150ml olive oil
Grated rind and juice of 2 lemons
250g cherry tomatoes
100g toasted flaked almonds
2 carrots, peeled and grated
2 tablespoons light soy sauce
Salt and pepper


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1. For the pilaff, bring a large saucepan of lightly salted water to the boil and cook the rice for 25 minutes until tender. Drain and refresh under cold running water, then drain again.

2. Menwhile, place the aubergine, courgettes and mushrooms in a large bowl. Chop the 4 tablespoons of parsley and the rosemary, and whisk together with the olive oil, lemon rind and juice in a jug. Season with pepper, then pour over the vegetables and toss together.

3. Thread the dressed vegetables with the tomatoes on to 8 metal skewers. Cook the skewers under a preheated medium grill or over a barbecue, turning occasionally, for 8 - 10 minuites until lightly charred and tender.

4. Toss the cooled rice with  the almonds, carrots, the remaining parsley and soy sauce. Season with a little pepper. Serve the hot kebabs on a bed of the rice salad.


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Sunday, April 19, 2015

Happiness At Any Age

Source : about.com health

1. Striving For Happiness

In my opinion, being happy is a feeling most people strive for. I think on some level we all want to be happy, otherwise life would seem pretty bleak. I know I do. When I feel happy, I am productive, motivated, creative and on fire.

For many, aging can create a lot of unhappiness as things that once felt in our control, now feel out of control, like our health, our bodies and even our relationships with others. That's why it's even more important to engage in daily activities that cultivate happiness and to build that emotional muscle so that you can experience overall well-being.

2. Can We Choose Happiness?

Happiness is a fleeting emotion. We are dynamic individuals with many layers to us that feel tons of different emotions in any given minute. Experts will tell us that you can choose happiness, and although that may seem logical, I have found that most people struggle with this concept.

Happiness is not something you capture, and many of us sought to find it in external things like money, cars, big houses, etc, but the bottom line is that none of those things bring true happiness, as they are just things. I always thought having the fancy house, nice cars and being able to travel anywhere in the world would bring me all the happiness I ever desired, but that wasn't the case.

True happiness, contentment and joy need to be nurtured, cultivated and practiced.

Here are my favorite tips on ways you can feel happier in your life;

3. Leave Your Seat, and Move Those Feet

Exercise is one of the best ways to feel happy. Neurotransmitters and endorphins are released during exercise that support you in feeling good. Your brain chemistry actually changes when you exercise and new neurons are created.

Studies have shown that physically active people can recover from depression more quickly than non-exercisers and it attributes to better mental health as we age.

Not an exerciser? That's ok...just get up and move, even if it's a walk for 10-20 minutes a day, and work yourself up from there.

4. Connect With Others

Human connection is one of the most important factors in overall happiness and feeling good. In our busy world today, it's easy to skate through life with our heads buried in TV, electronics or other distractions.

Making an effort to deeply and authentically connect with other human beings will leave us with an overall sense of well-being and meaning in the world. When we have interpersonal relationships with others, we feel a sense of belonging. It is in our nature to want to be close with others and connect, so reach out to someone today whether it's an old friend, or a new one waiting to be made.

5. Be of Service

What I find as I become more and more successful over the years is that being of service is the one thing that brings me true, authentic happiness. As I said before, it wasn't the cars, the money or any of those things, but when I am of service to the people in this world, I feel a very strong sense of connectedness and inner happiness that I have never felt from any external thing. My work with the United States Armed Forces and Push Ups for Charity is some of the most important work I do and brings me joy and a humble connection with the greater good. I am able to give back to those who give so much to us each day.

What can you do to be of service today? Even if it's just asking someone how they are, and listening with your whole heart to what they have to say.

6. Be Grateful for What You Have Now

Expressing gratitude may sound cliche, but studies have shown that feeling gratitude for the things we do have, versus focusing on the things you want or don't have brings a strong sense of internal happiness if practiced regularly.

So, take a minute right now to think of all the people in your life you feel grateful for and the experiences you've had that have warmed your heart. See, it's almost impossible
to feel anything but happy when living in the attitude of gratitude.

7. Spend Time in Nature

Spending time outside has been known to energize us and give us a feeling a vitality. Connecting to nature is almost as important as connecting with humans.

Take some time and go outside. Look around. Listen to the wind blowing through the trees. Smell a flower. Get lost in the woods. Whatever you do, get outside as much as you can and see how it starts to change your happiness barometer.

8. Find a Happy Hobby

Having a hobby that you enjoy is also an important part of cultivating happiness. I love to ski. Skiing makes me happy.

Find something you enjoy doing, and do it as often as you can. This will begin to spark those inner feel-good feelings and your creative spirit.

9. Put On a Smile

Look, feeling happy every moment is just not possible. We are intricate human beings with a whole network of emotions.

It's okay to experience sadness once in a while, or fear, these are important emotions too and ones that help to catapult us forward into seeking happiness. We wouldn't know happiness if we didn't know sadness. So embrace them all, and begin your practice of cultivating happiness as
I outlined above. Put a smile on your face and get out in the world. That's a start.


Salmon, Leek And Pea Pie With Dill Mash

Quick easy family meals ...

Why leeks are good for you. Leeks are allium vegetables that are closely related to onions, garlic, shallots, and scallions. With a milder flavor and larger size, they work well added to everything from salads to soups, where they add beneficial fiber and bulk along with vitamins, minerals, and antioxidant polyphenols.

Leeks are versatile, tasty, and easy to prepare, so don't let their relative unfamiliarity deter you. Leeks have much to offer in the way of good health like garlic.


Serves 4

500g skinless salmon fillet
25g butter
25g plain flour
450ml milk
3 large leeks, trimmed, claened and sliced
125g frozen peas, defrosted
2 x 500g cartons ready-made fresh mashed potato
50g dill, rougly chopped
25g Parmesan cheese, freshly grated
Salt and pepper


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1. Place the salmon in a microwave-proof container and pour over 2 tablespoons water. cover and  cook in a microwave oven on high for 3 - 4 minutes until the fish is opaque and cooked through. Set aside and then flake into large chunks.

2. Melt the butter in a saucepan, add the flour and cook over a medium heat, stirring, for a few seconds. Remove from the heat and the milk, a little at a time, stirring between each addition. Then bring to the boil, stirring, until thickened. Remove from the heat and season witrh salt and pepper.

3. Add the leeks and peas to the sauce, then gently stir in the salmon. Transfer to a large gratin dish. Place the mashed potato in a large bowl and beat with 2 tablespoons water and two-thirds of the dill until soft and smooth. Spoon over the salmon mixture and scatter over the Parmesan. Place in a preheated oven, 200 C, Gas Mark 6, for 10 minutes, then transfer to a preheated high grill and cook for 5 minutes until the top is browned. Scatter with the remaining dill.








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Top health benefits of leeks :


1. Anti-Cancer and Heart Protective Benefits

2. Leeks Are a Phenomenal Source of Vitamins and Antioxidants

3. Leeks Likely Provide Many of the Powerful Health Benefits of Garlic and Onions


Saturday, April 18, 2015

Save Your Heart By Exercising Two to Three Times Per Week

Source : about.com health


How much exercise do middle-aged women need to reduce their risk of heart disease, stroke and blood clots? A large study from Britain brings good news - middle-aged women exercising two to three times per week were 20% less likely to suffer those conditions than inactive women. Walking and other moderately intense exercise such as cycling and gardening were associated with reduced risks.

A Little Activity Goes a Long Ways to Reduce Heart Health Risks

Being more active did not decrease risks more than being moderately active. The biggest effect was seen between women who didn't exercise at all and those who reported exercising two to three times per week. The definition of exercise in the study was "enough to cause sweating or a fast heartbeat."

The bottom line is for inactive women to try to do some activity regularly, said lead author Miranda Armstrong, M.Phil., Ph.D, in an American Heart Association press release.



Study Followed Over 1 Million Middle-Aged Women for 9 Years

The study followed over a million women in the United Kingdom for nine years, starting at an average age of 56. The subjects had no history of cancer, heart disease, stroke, blood clots, or diabetes. They were asked at the beginning of the study and at year three how much they exercised.

The study first asked “How often do you do any strenuous exercise? (that is, enough to cause sweating or a fast heart beat) ", and “How often do you do any exercise?” They were limited in responding rarely/never, less than once a week, once a week, 2-3 times a week, 4-6 times a week,  or every day.

In the follow-up survey three years later they were asked “About how many hours each week do you spend doing: housework, gardening, walking, cycling, any work or exercise causing sweating or a fast heartbeat." The answers to this question matched well with the way they question was phrased on the baseline survey.

How Much Exercise Do You Need?

This study is very encouraging that even small amounts of regular physical activity can reduce health risks. The amount of exercise found to be effective for these women was less than the minimum recommended by health authorities. The recommendation of the American Heart Association is 30 minutes of moderate intensity exercise (such as brisk walking) five days per week or 20 minutes of vigorous exercise (such as running) three days per week.





Friday, April 17, 2015

Chicken And Chorizo Jambalaya With Peppers

Great family meals ...Kid-friendly recipe and family meal ideas everyone will love!

Peppers have a lot going for them. They're low in calories and are loaded with good nutrition. All varieties are excellent sources of vitamins A and C, potassium, folic acid, and fiber. Plus, the spicy ones liven up bland food, making it more satisfying.


Peppers come in all sizes and colors. Some pack heat. Others are sweet. You can get them fresh, frozen, dried, or canned.


Serves 4

175g long-grain rice
1 tablespoon olive oil
250g piece of chorizo sausage, cut into chunky slices
1 onion, chopped
375g boneless, skinless chicken breasts, cut into chunks
1 red pepper, cored, deseeded and cut into chunks
1 green pepper, cut into chunks
1 yellow pepper, cut into chunks
2 celery sticks, chopped
2 tablespoons cold water
1 tablespoon cornflour
600ml chicken stock
400g can chopped tomatoes
Salt and pepper
4 tablespoons chopped parsley


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1. Bring a saucepan of lightly salted water to the boil and cook the rice for 15 minutes until tender, then drain.

2. Meanwhile, heat the oil in a large, heavy-based frying pan and cook the chorizo, onion and chicken over a medium heat, stirring occasionally, for 10 minutes until browned and cooked through. Add the peppers and celery and cook, stirring occasionally, for a further 5 minutres.

3. Blend the measurement water with the cornflour, then stir into the stock,add to the pan with the tomatoes and bring to the boil. Reduce the heatand simmer for 5 minutes before adding the cooked rice. Season generously with pepper.

4. Serve garnished with the parsley, accompanied by crusty bread and salad, if liked.




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Peppers are very versatile. You can add raw ones to everything from dips and salads to pasta dishes.

Roasting peppers is easy, too. Cut a small slit near the stems. Grill or broil until blackened. Then let them steam by zipping into a plastic bag for about 15 minutes before scraping off the skin and removing the stem, core, and seeds.

Toss red peppers in a stir-fry for a hit of color, too.


When working with hot peppers, remember that they can burn your skin and eyes. Wear rubber gloves while you're handling them, keep your hands away from your face, and wash your hands as soon as you're done. Keep a glass of whole or low-fat milk nearby, too. Capsaicin won't dissolve in water. You need some fat to neutralize it.

Thursday, April 16, 2015

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Wednesday, April 15, 2015

Crispy Chilli Beef With VegetablesThe Ultimate Herbs Protoicol

Healthy family meal ideas....

Spicy foods have health benefits, and so our bodies crave them. Not a fan of crazy-spicy food? You can still get the health benefits by adding spices with a more tolerable zing to your dishes


Serves 4

Vegetable oil, for deep frying and stir frying
2 eggs
2 tablespoons cornflour
300g frying steak, thinly sliced into strips
2 carrots, peeled and shredded
1 bunch of spring onions, shredded
100g sugar snap peas, halved
1 red chilli, sliced
2 tablespoons caster sugar
4 tablespoons rice vinegar
4 tablespoons sweet chilli sauce
1 tablespoon light soy sauce


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1. Fill a deep, heavy-based saucepan a quarter full with vegetable oil and heat to 180 - 190 C, or util a cube of bread browns in 30 seconds. Meanwhile, beat together the eggs and cornflour thoroughly in a bowl. Add the beef strips and toss to coat.

2. Deep-fry the beef strips in 2 batches, lowering them into the oil with a slotted spoon and cooking for 10 seconds before stirring to prevent the strips from sticking together. Cooking to cook for 5 minutes until golden and crisp. Remove with the slotted spoon and drain on kitchen paper.

3. Heat 1 tablespoon oil in a large wok or heavy-based frying pan over a high heat and stir-fry the carrots, spring onions, sugar snap peas and chilli for 2 - 3 minutes until softened. Add the sugar, rice vinegar and sweet chilli and soy sauces, mix well and cook for1 minute. Add the beef to the pan and toss well, then serve immediately.








Health benefits :

1. Weight Loss: For one, the extra kick of hot sauce or a chopped jalapeno can make even the most bland diet food more palatable, causing you to be more likely to stick with your weight loss plan. In addition, they may jack up your metabolism. Studies show that the main compound in chilies, called capsaicin, has a thermogenic effect and may cause the body to burn bonus calories for 20 minutes post chow-down.

2. Heart Health: Studies show that cultures that eat the most spicy food have much lower incidence of heart attack and stroke. Potential reasons: Chili peppers can reduce the damaging effects of LDL (bad cholesterol) and capsaicin may fight inflammation, which has been flagged as a risk factor for heart issues.

3. Cancer Prevention: According to the American Association for Cancer Research, capsaicin has the ability to kill some cancer and leukemic cells. One particular spice, turmeric, found in curry powder and some mustards, may slow the spread of cancer and growth of tumors. Pair it with black pepper to absorb 2,000 percent more turmeric. Fantastic on roasted veggies or kebabs, or in soups.

4. Lower Blood Pressure: Vitamins A and C strengthen the heart muscle walls, and the heat of the pepper increases blood flow throughout your body. All of this equals a stronger cardiovascular system.

5. Fewer Blow-Your-Top Moments: Spicy foods boost production of feel-good hormones, such as serotonin. So they may help ease depression and stress.

Fillet Of Beef With A Mustard Crust And Oven Chips

Inexpensive family meals ...

In the past few decades, meat has been blamed for all sorts of diseases.
But we’ve been eating meat for a long time and blaming new health problems on old foods doesn’t make much sense.

The truth is… unprocessed, naturally fed meat is extremely healthy.


Serves 4

25g butter
500g whole fillet of beef
3 tablespoons whole grain mustard
1 tablespoon Dijon mustard
3 tablespoons thyme leaves
2 tablespoons chopped parsley
Salad, to serve ( optional )

For the chips

4 baking potatoes, scrubbed and cut into wedges
2 tablespoons olive oil
1/2 teaspoon sea salt flakes
1/2 teaspoon English mustard powder
3 tablespoons chopped parsley


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1. For the chips, spread the potato wedges out in a large roasting tin and drizzle with the oil. Toss well to lightly coat the potatoes in the oil, then scatter over the salt and mustard powder and toss again. Place in a preheated oven, 220 C, Gas Mark 7, for 20 minutes.

2. Meanwhile, melt the butter in a large, heavy-based frying pan and cook the beef briefly over a high heat, turning frequently, until browned all over and sealed. Transfer to a work surface. Mix the mustards and herbs together andspread over the beef. Place the beef in the roasting tin with the potatoes if there is room, or in a separate roasting tin, and cook in the oven for 15 minutes until cooked through, but still pink in the centre.

3. Slice the beef into thick or thin slice and serve with the chips tossed  into the chopped parsley, accompanied by a simple salad, if liked.







Here are 7 evidence-based health reasons to eat meat (and be proud of it).

1. We have been designed by evolution to eat meat and other animal foods.
2. Meat is incredibly nutritious
3. Meat doesn't raise your risk of Cardiovascular disease or Diabetes.
4. Meat contains high quality protein, which is crucial for the functions of muscles and bones.
5. There is only a very wek correlation with cancer, which may be due to overcooking. Not the meat itself.
6. There are no proven health benefits to avoiding meat.
7. Meat tastes incredibly good.








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Tuesday, April 14, 2015

Family Dinner Night !

Family meals .....Make time for family dinner...





Source : wikihow



Tuna Pasta Gratin With Butternut Squash And Peas

Family meals...

Health advantages of eating tuna :

Canned tuna is relatively inexpensive and keeps for quite a while in the pantry, making it a convenient protein source when you need a quick meal. Eating either canned or fresh tuna fish will provide you with a number of essential nutrients and may have some health benefits as well due to the omega-3 fats they contain.

More health benefits will discussed below after the recipe.


Serves 4

225g dried penne
2 tablespoons olive oil
1 onion, chopped
1 butternut squash, about 375g peeled, deseeded and roughly chopped into cubes
2 x 200g cans tuna in oil, drained and flaked
175g frozen peas, defrosted
25g butter
25g plain flour
300ml milk
200ml creme fraiche
1 tablespoon Dijon mustard
50g Cheddar cheese, grated
Salt


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1. Bring a large saucepan of lightly salted water to the boil and cook the penne for 10 - 12 minutes until just tender, then drain.

2. Meanwhile, heat the oil in a large frying pan or wok and cook the onion and butternut squash over a medium heat, stirring, for 8 - 10 minutes until softened and golden. Add the drained pasta to the pan and toss together with the tuna and peas.

3. Melt the butter in a saucepan, add the flour and cook over a medium heat, stirring, for a few seconds. Remove from the heat and add the milk, a little at a time, stirring well betwen each addition. Return to the heat, then bring to the boil,, stirring constantly, cooking until thickened. Beat in the creme fraiche and mustard. Remove from the heat and stir into the pasta mixture.

4. Transfer the mixture to a large gratin dish and sprinkle over the grated Cheddar. Cook under a preheated high grill for 3 - 4 minutes until the sauce is bubbling and the cheese is browned. Serve with a simple salad.




More health advantages of eating tuna :

1. Nutrition

A good choice for people looking for a low-fat protein source. A fresh bluefin tuna provides you with more of some vitamins and minerals, but also contains more fat and calories.

2. Potential Health Benefits

Eating tuna and other fish may help lower your risk for stroke, heart disease, cognitive decline, cancer, eye disease and mood problems due to the omega-3 fats they contain. Increasing your intake of baked or broiled fish may lower your risk for heart failure, with women consuming more than five servings of baked or broiled fish per week having the lowest risk.

3. Omega-3 Fat

Tuna and many other fish contain the essential omega-3 fats DHA and EPA. Each serving of canned chunk light tuna provides 230 milligrams, or 46 percent of the 500 milligrams of DHA and EPA recommended per day by the American Dietetic Association. Fresh bluefin tuna contains the most omega-3 fats of the different types of tuna, with 1,279 milligrams per 3-ounce serving, and the amount of omega-3 fats in other types of tuna falls somewhere in between that of canned chunk light tuna and fresh bluefin tuna.

Healthy Living, Longevity And Life Expectancy

Source : about.com health

Aging is strongly affected by your lifestyle choices. By focusing on the factors in your life that affect your health, you can live, and age, well. Learn more about exercise and diet, brain health, and even supplements to add years onto your life.

Exercise & Diet


Certain foods and drinks affect your body differently, with some adding years to your life. Adequate exercise leads to an overall healthier existence.



Brain Health


Where would we be without our mental capabilities? Just as physical exercise is beneficial for anti-aging, so is brain exercise. Make mental fitness your priority by focusing on reducing stress, maintaning positive relationships, and managing your emotional well being.

Supplements


Sometimes our diets do not provide all of the necessary nutrients that our bodies need. Dietary supplements can be a useful way to make up for our lack of sufficient vitamins, minerals, fibers, etc. But there are a lot of myths associated with certain supplements. Learn about what works, what doesn't, and what to definitely take to increase longevity.

Monday, April 13, 2015

Smoking Increases The Risk Of Child Getting Asthma

Studies have found that men who smoke will increase the risks of their children getting asthma  - eventhough they have long ceased form smoking before their partners are pregnant.

A study that was carried out in the Bergen University, Norway has found out that the earlier a man smoked, the higher the risk of his child getting asthma not allergy.

According to Cecilie Svanes, who headed the research on smoking habit which was carried out on 13,000 men and women, men who started smoking befiore the age of 15 will increase the risk of their children getting asthma by as much as times.

The research discovered that sperm was easier affected with hazardous substances in ats early stages of develoment.

But men who started smoking at an older age also have the potential to endanger the children that will be born, especially if they smoke for a long period.



Study has found that if a man has smoked for more than 10 years before his partner is pregnant, the risk of their child getting asthma increases by 50%.

"Based on this survey results, we think that exposure to any air pollution at the workplace and exposure to chemical substances may also have the effect, " said Svanes.

The study has not found any relationship between a mother who smokes before pregnancy with the child's asthmatic disease.

However, smoking during pregnancy will have an effect on the baby that is being contained.

This study has been presented in the Europe Respiratory International Union Congress held in Munich, Germany recently.

Sweet Potato, Chickpea And Cashew Curry

Family fresh meals...

Sweet potatoes are high in vitamin A, vitamin B5, B6, thiamin, niacin, riboflavin, and, due to their orange color, are high in carotenoids. Plus, they're fat-free, relatively low in sodium and have fewer calories than white potatoes — although they do have more sugar.



Serves 4

2 tablespoons vegetable oil
1 onion, chopped
4 sweet potatoes, peeled and chopped
3 tablespoons koma curry paste
400g can chickpeas, drained
400g can chopped tomatoes
400g can coconut milk
100g toasted cahshew nuts 
3 tablespoons chopped fresh coriander
Warm naan breads of cooked rice, to serve ( optional )


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1. Heat the oil in a large, deep heavy-based frying pan and cook the onion and sweet potatoes over a medium heat, stirring occasionally, for 5 minutes, until softened. Add the curry paste and cook, stirring for 1 minute, then add the chickpeas, tomatoes and coconut milk and bring to the boil.

2. Reduce the heat and simmer for 10 minutes until the sauce has thickened slightly and the potatoes are tender. Stir in half the cashew nuts. 

3. Serve, garnished with the coriander and remaining cashew nuts, with warm naan breads or cooked rice, if liked.




Health benefits of sweet potatoes :

1. Heart health
2. Controlling blood sugar and maintainig enegry
3. Stress
4. Immunity and anti-inflammatory properties
5. Skin and hair
6. Cancer prevention


I love sharing new and fun meals that the whole family can enjoy...

Warm Creamy Coconut Rice With Mango And Lime

Quick and easy family meals ..

.Limes provide a strong flavor that can enhance your cooking. Each part of the lime can be used. You can use the peel as a zest by gently grating the outer peel after washing the lime thoroughly. You can add the juice to water for flavor or add it to recipes to enhance the spices. Add the flesh to fruit salads, on kebabs for a bright flavor or cook directly for an intense taste.


Serves 4

125g Arborio risotto rice
75g caster sugar
350ml milk
400g can coconut milk
1/2 mango, stoned, peeled and cut into small chunks
finely grated rind and juice of 1 lime

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1. Place the rice in a heavy-based saucepan with the sugar, milk and coconut milk. Bring to the boil, then reduce the heat and simmer for 20 minutes until the rice has swelled and thickened.

2. Meanwhile, place the mango in a bowl and mix with the lime rind and juice.

3. Spoon the cooked rice into serving bowls and place spoonfuls of the mango and lime mixture into the centre of each.





What are the benefits of eating lime ?

1. Protects against colds
2. Inhibits cancer
3. Prevents cholera
4. Maintains digestive health


Egg, Basil And Cheese Salad With Cherry Tomatoes

Recipe for family meals ...

The bonus about about basil...From busting stress to clearing your skin, this herb has some serious mind-body benefits. Read more about the sweet benefits of basil below after the recipe.


Serves 4

2 tablespoons olive oil
2 eggs, beaten
25g basil, roughly chopped
200g feta cheese, drained and crumbled
250g cherry plum tomatoesm, halved
80g watercress
1 tablespoon balsamic vinegar
Pepper


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1. Heat 1 tablespoon of the oil in a 25cm nonstick frying pan and swirl around. Beat the eggs in a large jug with  the basil and plenty of pepper, then pour into the pan in a thin layer and cook for 1 - 2 minutes, until golden and set. Remove and cut into thick strips.

2. Meanwhile, toss the feta and cherry tomatoes with the watercress in a serving bowl. Mix the remaining oil with the balsamic vinegar, pour over the salad and toss to coat.

3. Add the omelette strips, toss to mix and serve while still warm.







The sweet benefits of basil :

1. Blemish eraser
2, Stress stopper
3. PMS fix
4. Inside-out cleanser

Sunday, April 12, 2015

Indian Seafood Biryani

Healthy family meal plans ...Promote your children eating habits. The kitchen is the best place to help your child develop positive eating habits. Consider the following activities and routines to give your child a foundation in healthy nutrition :

1. Allow children to help plan and prepare meals.
2. Do not skip breakfast.
3. Continue family mealtime routines



Serves 4

4 eggs
250g basmati rice
175g green beans, cut into short lengths
2 tablespoons vegetable oil
2 onions, thinly sliced
3 tablespoons biryani curry paste
175g large cooked peeled prawns
175g crab sticks, torn into shreds
6 tablespoons chopped fresh coriander
150g natural yogurt mixed with 1 teaspoon mint sauce
Salt

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1. Bring a large saucepan of lightly salted water to the boil and cook the eggs and rice in the same pan for 10 minutes. Remove the eggs with a slotted spoon. Add the beans to the pan and cook with the rice for a further 5 minutes until both are tender, then drain. While the beans and rice are cooking, rinse the eggs under cold running water, then shell and roughly chop.

2. Meanwhile, heat the oil in a large, heavy-based frying pan and cook the onions over a medium heat, stirring occasionally, for 5 minutes. Add the curry paste and cook, stirring, for 1 minute. Add the prawns and crab sticks and cook, stirring, for 2 minutes until hot.

3. Add the drained rice and beans and coriander and cook, stirring, for a further 1 minute. Toss through the chopped eggs, then serve hot with the minted yogurt on the side.




Top 10 health benefits of chicken biryani

  • Aids in reducing obesity and overweight
  • If you are suffering from less bone strength then have chicken to gain more and more weight.
  • Chicken is an excellent source of Vitamin B and Niacin help to fast against cancer causing free radicals
  • To maintain good body balance and fitness have chicken that is rich in vitamin B6 to keep body metabolic activities in a proper way.
  • If you find yourself suffering from teeth pains and bad smell from mouth then try to have chicken, as it contains phosphorous which is good to keep teeth well whitened.
  • It even aids in well functioning of kidneys, liver and heart.
  • Chicken which is a good source of vitamin B6 also helps in preventing the damage of blood vessels, which is commonly called as methylation.
  • A mineral called as Selenium that is found in chicken helps to protect your immune system and to maintain proper thyroid hormone metabolism activity

Video : How To Make A Good Meal For Your Family ( for kids )

So you, (the child) want to make an impressive meal for your family. So, here are some basic tips that can help you!




Source : wikihow


Mango And Spinach Salad With Warm Peanut Chicken

Cheap family meal ideas ...With food prices up this year, you may find that there is a lot less in your shopping basket for the same money.


Serves 4

2 tablespoons sesame oil
2 boneless, skinless chicken breasts, about 175g each, thinly sliced
150g spinach and watercress salad
1 large ripe mango, stoned, peeled and sliced
4 tablespoons crunchy peanut butter
5 tablespoons coconut milk
2 tablespoons sweet chilli sauce
4 tablespoons water


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1. Heat 1 tablespoon of the sesame oil in a large, heavy-based frying pan and cook the sliced chicken over a high heat, stirring frequently, for 5 - 6 minutes untikl browned and cooked through.

2. Meanwhile, place the spinach and watercress salad with the mango in a large serving bowl, drizzle with the remaining sesame oil and toss to mix.

3. Add the remaining ingredients to the chicken in the frying pan and cook, stirring, for 1 minute. Toss into the salad and serve hile still warm.





Mangos taste so good that people forgot they are also healthy !!

Some of the health benefits are :

1.  Prevents Cancer
2.  Lowers Cholesterol
3.  Clears the Skin
4.  Eye Health
5.  Alkalizes the Whole Body
6. Helps in Diabetes
7. Improved Sex
8. Improves Digestion
9. Remedy for Heat Stroke
10. Boosts Immune system 

Strong Bones, Strong Life: Top Five Tips To Keep Your Bones Strong As You Age

Source : about.com healthy

Let's face it, as we get older, our body starts to naturally degenerate. A lot of things are happening under the surface that we aren't even aware of. That's why it's even more important to make sure we continue to exercise and eat healthy as we age.

Osteoporosis is one of the leading causes of of disabilities in older folks. Keeping our bones strong is one of the best ways to stay healthy and prevent injury  in our later years. It will also help us feel stronger in our day to day life. Knowing that our bodies are up for any task, because we take care of them, is inspiring in itself and allows us to live our life full out.

Look, I'm no spring chicken anymore, but I am stronger and fitter than I have ever been at the ripe age of 56. The reason why? Weight bearing exercise that keeps my bones strong, yoga for pliable muscles and flexibility, and eating a healthy, whole food diet loaded with high nutrients and minerals.

Dark Leafy Greens such as Kale, Swiss Chard, Collard Greens, Bok Choy and Spinach are loaded with Calcium which helps to keep your bones strong, and pliable. Calcium is a crucial building block for bone tissue.

There is a lot of controversy over milk being a high source of calcium, and since I don't drink milk and I have super strong bones, here are some other whole foods I love that are chock full of this awesome nutrient, and even more bio-available to the body because they are not processed; broccoli, sesame seeds, Brazil nuts, flax seeds, oranges, almonds, sardines.

Eating a variety of these foods on a regular basis will help keep your bones strong and healthy.


Most people today are deficient in Vitamin D, which is necessary to help the body absorb and process calcium. It's also responsible for keeping energy levels high and brightening your mood.

It's difficult for the body to absorb Vitamin D through clothing, so unless you are sunbathing in your birthday suit everyday for at least 20 minutes, there is a very good chance you are low in Vitamin D.

Be sure to get your levels checked year to make sure you are in the range, according to your physician. I suggest taking a Vitamin D supplement daily starting from 600 iu's up to 2,000 iu's per day depending on where your levels are. Some people who are severely deficient might want to consider taking 5,000 - 10,000 ius for up to 4-6 months to get levels back to normal.

Coffee and caffeine are major culprits of depleting essential bone-building minerals in our body, not to mention that it can wreak havoc on our endocrine system which is responsible for healthy hormone levels, good energy and overall well being.

So if you are a big coffee or soda drinker, it's time to rethink it and go for herbal tea or high anti-oxidant green tea instead, which does contain small amounts of caffeine, but has many other benefits for the body.

I never said having healthy bones would be easy, but believe me, it's worth it. See the 5 foods you should never eat over the age of 45.

Vitamin K and Potassium are two nutrients that, although they don't work together, are necessary for helping to maintain calcium in the body.

Vitamin K has been breaking more into the mainstream these days, and for good reason. It is responsible for helping the body to build proteins for healthy bones and also for reducing the amount of calcium excreted by the body. It is found in dark leafy greens, cruciferous veggies and some fruits, such as blueberries.

Potassium is not necessarily a bone building mineral, but what it does is help nerves and muscles communicate. It can also help to neutralize acids that remove calcium from the body so we definitely want to be sure we are getting adequate amounts of this mineral. It is found in bananas, sweet potatoes, regular potatoes and coconut water.

Studies show that weight bearing exercise such as running, walking, push ups, holding plank, climbing stairs, jumping rope, and skiing are great ways to prevent bone loss.

Resistance training is also helpful as are certain yoga poses like chair and cobra. The bottom line is, that improved strength, flexibility and balance will help to prevent falls and injuries in later life. So get out there and move that body of yours for at least 20-30 minutes per day. No Excuses!

The bottom line is that as we grow older, we must continue to move our bodies  and eat a healthy, well-balanced diet of whole foods which includes plenty of fresh vegetables, lean proteins, whole grains, healthy fats, nuts, seeds and legumes. Variety is the key here to be sure you are getting all the nutrients you need for bone health. Here's to your strong bones and strong life!

Saturday, April 11, 2015

Smoked Salmon, Soft Cheese And Chive Omelette

Family meal plan...

There are many benefits to meal planning for your family, including healthy eating. By learning how to plan weekly meals and eating meals at home, you can control your portions and avoid eating hidden calories. In addition, family meals eaten at home tend to be less expensive and higher in nutrients.
Planning healthy, balanced family meals for the week can be a time saver for even the busiest people. By shopping for your meals once a week, you can save time, money and gas by making fewer trips to the grocery store or drive-thru. Taking some time to learn how to plan balanced meals for your family will save you time—and help you eat better—in the long run.


Serves 4

2 tablespoons vegetable oil
6 eggs beaten
200g soft cheese
1 tablespoon cold water
100g smoked salmon pieces
3 tablespoons snipped chives
Salt and pepper
Salad, to serve ( optional )



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1. Heat the oil in a large, heavy-based frying pan. Season the eggs with salt and pepper, then pour into the pan and cook over a gentle heat for 4 - 5 minutes until the base is set and the top is almost set.

2. Meanwhile, beat the soft cheese in a bowl with the measurement water until very soft.

3. Spoon the cheese over the omelette and gently spread a little. Arrange the smoked salmon over the top, then scatter over the chives and cook gently for a further 1 minute until the top is warm.

4. Fold one side of the omelette over the other. Serve cut into 4 wedges, with a simple salad, if liked.






Fish and shellfish have been important in human nutrition since prehistoric times. One of the main reasons fish consumption is increasing is the desire to eat more healthily. Of all the different types of fish, salmon has received the most praise for being a nutritional marvel. Salmon are described as anadromous; born in fresh water before spending a large portion of their lives navigating the open sea only to swim back to their birthplace in order to spawn. This extraordinary homing mechanism is said to be attributed to their olfactory memory (memory of smell). A reason why these intelligent, intuitive fish are considered a 'brain food'.

Preventing Eczema At Earlier Stage

Sweeping moisturizer in baby skin that has just been born can prevent eczema and, but also food allergy in the future, it may be offering an easy way to fight against increasing global problems, according to an institute in Japan.

A small scale study that was carried out by a researcher from the National Centre for the Health and Development of Children that was stationed in Tokyo, has suggested a frequent use of lotion after first few weeks of baby birth would help maintain the integrity of the baby's immune systems.

The research divided 118 infants into two similar groups, the first group was wiped with glycerine-based moisturizer for 32 weeks while the other group was not wiped with any lotion.


The result showed that 19 infants from the first group received atopik dermatitis - eczema - compared with 28 infants from the second group.

The study, which according to the research was the first of its kind in the world, has the possibility of showing dampness reduces the risk of getting eczema by 30%.

In a statement, the institute has said that a softener prevents skin from dryness and breach, which reveals the immune cells and allows the irritant to enter. This will make the body to increase the production of antibody to fight irritant, which causes overproduction. This overproductrion which causes allergy symptom.