5 Things You Should Do At Lunch to Have a Better Day

Source : about.com health


More and more people are eating lunch at their desks. Not only is this not a pleasant experience but it doesn't really give you a break, which you need to be productive and energized in the second half of your day. So here are 5 simple tips to make the most of your mid-day break:

Stop and eat. Don’t just have lunch at your desk or in your car or over the sink. Stop. Sit down. Enjoy your food while you’re not doing anything else. Your food will taste better, research suggests you’re less likely to overeat, and you’ll feel more satisfied for the rest of the day.

Go for a walk outside. Even if you only have a few minutes, get up and stretch your muscles and get some fresh air. Recent studies have shown that taking a walk during lunch — even a slow-paced one — helps improve how you feel for the rest of the day.


Chat with a friend. Call your spouse, text a friend, or chat with your favorite coworker (but not about work). Make a point of reaching out for a personal connection as part of even busy days. (Once you start doing this, you may be amazed to discover how little you used to break for “frivolous” interaction throughout the day, and how much better it makes you feel.)

Treat yourself. We all have those busy days when we can only take a long enough break to run errands or go to the doctor or take the kids somewhere. It happens. On those days, make sure you do a little something nice for you in there. Stop for your favorite beverage, listen to your favorite music in the car; it doesn’t matter what it is, only that it’s a treat for you.

Take a pause for one minute of breathing. If you have time for yoga or meditation, all the better, but whether you do or not, try taking a minute or two midday to consciously re-ground yourself through breathing. You don't need to do anything fancy -- just pause, close your eyes, and take a few really deep breaths. You may be surprised to discover how great it feels

Teriyaki Beef Sandwiches With Bean Sprout Salad

Budget family meals ...

In general terms, bean sprouts are the tender, edible shoots of certain bean plants. They are the result of the germination process, through which the nutritive ingredients found in beans and seeds become profoundly modified: starch is converted into glucose and fructose, bean proteins are predigested by specific seed enzymes and transformed into amino acids and more digestible protein nutrients, the water content increases, as well as the vitamin and mineral content does.

Serves 4

375gm sirloin steak
2 tablespoons dark soy sauce
1 tablespoon vegetable oil
1 teaspoon Chinese 5-spice powder
2.5cm piece of fresh root ginger, peeled and grated
1 large ciabatta loaf, cut into 4 chunky pieces

For the salad

100gm bean sprouts
1 red pepper, cored, deseeded and thinly sliced
4 tablespoons chopped fresh coriander
1 tablespoon sesame oil
6 tablespoons sweet chilli sauce


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1. Using a very sharp knife, slice the steak into thin shavings, slicing from the top down to the base in sideways slices. Mix together the soy sauce, oil, 5-spice powder and ginger in a  bowl. Add the steak and toss well to coat. Cover and leave to marinate for 5 minutes.

2. Arrange the bread pieces on a baking sheet and place in a preheated oven, 200 C, Gas Mark 6, for 10 minutes to heat through.

3. Meanwhile, place all the ingredients for the salad in a separate bowl and toss well to mix. Heat a large griddle pan or frying pan, lift the beef from the marinade and cook in batches in a single layer over a high heat for 1 minute on each side.

4. Fill the warm ciabatta with the beef and spoon the bean sprout salad on top.



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Health Benefits of Bean Sprouts

1. Nutritional Benefits

2. Anemia. Help prevent or treat anemia caused by iron deficiency.

3. Cardiovascular health. Help reduce the blood levels of LDL-cholesterol due to its content in fiber and lecithin.
4. Constipation. Improve intestinal motility and relieve the signs of constipation.
5. Hair and nail fragility. Particularly helpful in preventing and treating hair and nail problems.
6. Liver health. Besides lowering blood cholesterol levels, helps reduce liver fat.
7. Menopause. Help relieve many symptoms associated with menopause.
8. Skin anti-aging effect. Regular consumption of mung bean sprouts can help prevent many age-related skin changes.
9. Stress and tiredness.  A source of readily available energy.

Should a Person with Diabetes Use Artificial Sweeteners?

Source : about.com health


Question: I've been diagnosed with type 2 diabetes. Will using artificial sweeteners help me control my blood sugar?
Emily - About.com User

Answer: Diabetes is a condition in which your body doesn't make enough insulin, causing elevated levels of glucose to build up in your blood, so it's important to follow a healthy diet and watch your carbohydrate intake so that it's consistent from day to day. If you need to reduce your overall calorie or carbohydrate intake, using artificial sweeteners instead of regular sugars and syrups may help, but they aren't necessary.

It's a personal preference.

Artificial sweeteners are non-nutritive sweeteners. They don't affect blood sugar or insulin levels, so many diabetes find them helpful for satisfying their cravings for sweet foods. These sweeteners aren't ideal for everyone. Some people can use them to satisfy their cravings for sweets and others believe it only makes their cravings for regular sugars worse.

Many 'diet' and 'diabetic' foods contain artificial sweeteners, but that doesn't mean they're calorie-free, or even good for you. Make sure you read the food labels to find out how many calories you're consuming. Also look out for added fats and sodium.

Type 2 diabetes is often associated with obesity, so it may be time to lose some of the extra weight. Artificial sweeteners don't add any calories so drinking diet soft drinks instead of sugary sodas should help you lose weight, right? Not always -- it can be a bit of a mind game.

It's easy to tell yourself that since you were a good girl and had a diet soda instead of a regular soda, it's okay to have a candy bar. Or two. The result is taking in as many calories as before (or maybe more) and it can send your blood sugar levels up too high. Some people also find that consuming artificial sweeteners just makes their cravings for regular sugar worse. If this is the case for you, it's probably best to avoid them.

Artificial Sweeteners and Weight Loss

Interestingly, population studies often show that people who drink diet soft drinks are just as overweight (if not more overweight) than people who don't drink them, so clearly there's more to losing weight than simply swapping out your sodas. You need to reduce your total caloric intake from high-fat foods too; drinking a diet soda while wolfing down half of greasy pizza isn't going to help. It's fine to choose a diet soda, but cut way back to one slice of pizza and add a big healthful salad (dressing on the side, please).

Are Artificial Sweeteners Safe?

They're safe, at least in the amounts consumed in a normal diet. Artificial sweeteners have been around for years, and there's been plenty of testing as far as safety goes. Saccharine was thought to cause cancer, but it turned out to be a false alarm -- it was something that only happens with male lab rats and not people.

Aspartame causes headaches in some people, and it can't be consumed by someone who has phenylketonuria . Some people simply don't like the idea that they're artificially created in a lab somewhere, so there are some more 'natural' alternatives. Non-nutritive sweeteners made from stevia (an herb), fruits (like monk fruit) and erythritol (a sugar alcohol) are also available in most grocery stores.

Living with diabetes will probably require a number of dietary and lifestyle changes, and not everyone is the same, so please speak to your health care provider, a diabetes educator, or a dietitian or nutritionist who specializes in diabetes before you add artificial sweeteners to your diabetic diet.

Medical Q&A #4 - Over-The-Counter-Drugs

Common Questions

Is it safe to take over-the-counter sleeping pills ?



Because sleeping pills have the potential for misuse and abuse, government regulations have been tightened about the type and availability of OTC sedatives. Your pharmacist will advise you about what is available. These preparations are safe to take, but only for a brief time - a couple of weeks at the most - because most sleeping pills lose their effectiveness after that, and the dose has to be increased. Even mild pharmacy aids can become habit-forming. It is best to take them only for a few nights at a time. Antihistamines also have a mild sedative effect. There are many conditions - among them kidney - and liver diseases, ulcers and glaucoma - that preclude taking sleeping pills. And never take them with alcohol or other sedatives. If you have long-term problems, see your doctor. There are many reasons for insomnia, some of which can be treated without medication. Simple measures such as warm milk at bedtime may be all you need, or else reducing your caffeine intake.

Mushroom And Thyme Soup With Goat's Cheese Croutes

Family meal on a budget .....Cooking on a budget? Don't skimp on nutrition! You'll feel good about feeding your family these creatively delectable recipe.

Mushrooms contain some of the most potent natural medicines on the planet. It's important to eat only organically grown mushrooms because they absorb and concentrate whatever they grow in — good OR bad. This is what gives mushrooms their potency. Mushrooms are known to concentrate heavy metals, as well as air and water pollutants, so healthy growing conditions is a critical factor.

Serves 4

3 tablespoons olive oil

1 onion, chopped

500g chestnut mushrooms, trimmed and roughly chopped

2 tablespoons thyme leaves, plus extra to garnish

600ml chicken or vegetable stock

2 tablespoons Dijon mustard plus 1 teaspoon

200ml creme fraiche

8 thin slices of small French baguette, toasted

8 thin slices of rinded goats' cheese

Salt and pepper

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1. Heat the oil in a large, heavy-based saucepan and cook the onion over a medium heat, stirring occasionally, for 3 minutes. Add the mushrooms and thyme leaves and cook, stirring occasionally, for 5 minutes until the mushrooms are tender and browned. Pour in the stock, add the 2 tablespoons mustard and bring to the boil. Reduce the heat and simmer for 5  minutes.

2. Transfer the soup to a food processor and whizz until almost smooth, then return to the pan, add the creme fraiche and season generously with a little salt and some pepper. Heat through for 1 minute.

3. Thinly spread the baguette slices with the remaining teaspoon of mustard and place a goats' cheese slice on top of each. Cook under a preheated high grill for 1 - 2 minutes until the cheese is just beginning to brown in places.

4. Serve the soup ladled into warmed serving bowls with the croutes on top, garnished with extra thyme leaves




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The Many Health Benefits of Mushrooms

1. Weight management

2. Improved nutrition

3. Increasing vitamin D levels through your diet

4. Improved immune system function

Eye Care

Why eye care is very important to you ?

Eyes are always exposed to air that is polluted, bacteria, dry air, wind, make-up kits and various other factors.

These factors will cause your eyes to be in the risk of getting :

 - infections
 - allergy
 - injury
 - eye fatigue

How do you have to look after your eyes ?

Watching TV:

 - with distance of more than 2 metres
 - if you find yourself watching TV too close to the screen, you need to go through visual test.
 - do not watch TV lying down.

While reading :

 - hold reading material within 33cm to 40cm distance.
 - do not read lying down

While using a computer :

 - take time to rest your eyes. Move view away from screen and look at other object for 10 seconds for every 10 minutes.
 - do change work position. Do movement in surrounding area at least 2 hours after using a computer. It can rest your eyes and body.
 - blink your eyes ! Less blinking can reduce tears for eyes lubrication which can cause dry and uncomfortable eyes. You are encouraged to use artificial eyedrops if you are using a computer for a long period.
 - do stretching activity and body straightening. Good body position will help block any pain in neck muscle and back body.
 - change the position of your computer monitor. The monitor has to be in a position 20 to 30 inches from your eyes, approsimately half outstretched arm.
 - change the keyboard position. Place the keyboard in front of the monitor.
 - if necessary, where suitable eyeglasses. If you are wearing glasses or contact lenses ensure there is enough light to help you using the computer.

Ensure you receive sufficient light while reading :

 - lamplight of 60 watts to 100 watts is tghe most suitable for an individual with normal vision.
 - lamplight of 150 watts to 200 watts is the most suitable for an individual with reduced vision level.

Use eye protection device when joining sports activity.

Consume more food which contains vitamin A, like carrot, spinach, papaya and tomato.

Do not look straight at the direction of the sun :

 - the most effective method of protecting the eyes from sunlight is to use dark spectacles designed specifically to prevent ultra violet radiation.
 - do not look directly at the sun even if wearing dark spectacles

Avoid from using any opthalmic without doctor's instruction.

Obtain doctor's advice if you have following problems :

 - red eyes
 - blur vision
 - very painful eye sore
 - foreign objects inside eyes
 - injury in eyes

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Mediterranean Vegetable Pan-Fry With Lamb

Family meal recipes ...Easy family dinner and lunch recipe the whole famly will love..

Lamb is the meat from young sheep that are less than one year old. It is usually available in five different cuts including the shoulder, rack, shank/breast, loin and leg. Additionally, many stores sell it already ground to be used to make burgers, meat loaf or sauces.

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Serves 4

2 tablespoons olive oil
250g lamb neck fillet
1 Spanish onion, cut into wedges
2 large courgettes, trimmed and cut into chunks
2 teaspoons coriander seeds, lightly crushed
1/2 teaspoon ground cumin
1/2 teaspoon ground paprika
1 red pepper, cut into chunks
1 garlic clove, sliced
400g can cherry tomatoes
Handful of chopped fresh coriander leaves
Pepper
Warm wholemeal bread, to serve


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1. Heat the oil in a large, heavy-based frying pan or wok, and cut the lamb into thin slices. Cook the lamb with the onion over a high heat, stirring, for 2 - 3 minutes, until the lamb is browned and the onion slightly softened. Add the courgettes and cook, stirring, for 2 minutes until beginning to soften.

2. Add the spices and toss well, then add the red pepper and garlic, reduce the heat and cook over a medium heat for 4 - 5 minutes until all the vegetables are beginning to soften. 

3. Add the tomatoes, season generously with pepper and bring to the boil. Reduce the heat, cover and simmer, stirring occasionally, for 5 minutes until the vegetables are tender yet still retaining their shape.

4. Stir in the chopped coriander before serving with warm wholemeal bread to mop up the juices


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Health Benefits of Lamb

• Lamb meat is an excellent source of high quality protein.
• Lamb meat is an ideal source of iron. An average portion can provide 20 per cent of the recommended daily intake for men and 12 per cent for women. The iron found in lamb meat and other red meat is in a form that is easily absorbed by the body. The inclusion of iron in the diet is vital in the formation of red blood cells.
• Lamb meat provides 45 per cent of the daily requirement of zinc, essential for growth, healing and a healthy immune system. Like iron, the zinc found in lamb meat is more easily absorbed by the body than zinc found in other sources.
• Lamb meat is a great source of B vitamins, essential for metabolic reactions in the body. It can provide over 100 per cent of the daily requirement of B12 and is a good source of thiamine.
• Lamb meat also contains trace elements such as copper, manganese and selenium.
• As a result of breeding developments, feeding practices, butchery methods and trimming, the fat in lamb meat has been greatly reduced over the past 20 years. For example, Lamb Leg Steaks may contain as little as 5.1 per cent fat.
• Half the fat in lamb meat is unsaturated, which is good for you. Most of the unsaturated fat is monounsaturated, commonly found in the healthy 'Mediterranean-type diet'