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.
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
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.
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.
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
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.
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.
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!
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
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.
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.
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!
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.
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. _________________________________________________________________________________
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.
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.
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
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.
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.
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
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.
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.
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
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.
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.
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.
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.
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.
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
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.
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.
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
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.
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.
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.
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
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.
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.
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 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 ) ____________________________________________ The New Metabolism Booster Click Here!
___________________________________________ 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...
.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
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
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.
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.
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
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
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!
