Tuesday, April 30, 2013

Health Tip: Best sources of healthy omega-3 fatty acids...

Seafood is one of the best sources of healthy omega-3 fatty acids. Some of the best seafood varieties for omega-3 fatty acids are: salmon, anchovies, halibut, mussels, sardines, Atlantic herring, Atlantic mackerel, trout, halibut and albacore tuna.

Thursday, April 25, 2013

Health Tip: Wear bright colored clothes...

If you run, bike or walk on the street, make sure you wear brightly colored clothes and reflectors at night so motorists can easily see you.

Wednesday, April 24, 2013

Health Tip: Brisk walk...energy...

According to researchers at the University of Vermont, a 20-minute brisk walk will give you an increase in energy that will last throughout the day.

Tuesday, April 23, 2013

Health Tip: Easy way to prep sweet potatoes...

A tasty easy way to prepare sweet potatoes is to place sweet potato chunks brushed with a little olive oil and seasoned with cinnamon or ginger on a metal skewer and grill until tender.

Monday, April 22, 2013

Health Tip: Excellent source of beta-carotene and vita c...

Sweet potatoes are an excellent source of beta-carotene and vitamin C. They are high in soluble fiber pectin, which helps lower cholesterol, and prevent constipation and hemorrhoids and may reduce the risk of stomach and colon cancer.

Recipe for today: Cream Of Spinach Soup ( Palak Soup ) by Tarla Dalal

This soup is very popular in all indian restaurants. The color and the creaminess is surely going to be loved by all. It is very easy and requires very few ingredients to make this wonderful soup. So go ahead and try making this soup!

Ingredients

2 1/2 cups chopped spinach (palak)
2 tbsp butter
1/2 cup finely chopped onions
2 1/2 tbsp fresh cream
2 tbsp cornflour dissolved in 1/2 cup cold milk
salt and freshly ground black pepper powder to taste

For The Garnish (for Vegan, replace 
fresh cream

 with coco milk)

Method
  1. Heat the butter in a kadhai, add the onions and saute on a medium flame for 1 to 2 minutes, or till the onions turn translucent.
  2. Add the spinach and saute for 1 minute.
  3. Add 2 cups of water and cook on a medium flame for 5 to 7 minutes, while stirring occasionally.
  4. Allow it to cool completely.
  5. Once cooled blend in a blender to a smooth puree.
  6. Strain the mixture with help of a sieve and transfer it to a kadhai.
  7. Combine the cornflour- milk mixture and the cream in a bowl and mix well till no lumps remain, add to the spinach puree and cook for 2 minutes.
  8. Add the salt and pepper and cook for 1 more minute.
  9. Serve hot garnished with cream.

Sunday, April 21, 2013

Recipe for today: Spinach Purée w/ Blanched Spinace

Preparation Time: 
Cooking Time: 
Makes 3/4 cup

Ingredients

2 cups chopped spinach (palak) = 1 cup
1 cup blanched spinach (palak) = 3/4 cups cooked


Method
  1. Place 2 cups of chopped spinach in a microwave-proof plate and sprinkle 1 tablespoon water on it. Microwave on high for 2 minutes.
  2. To make spinach purée, blend the cooked/ blanched spinach in a mixer.
  3. 2 cups chopped spinach = 1 cup blanched spinach
  4. 1 cup blanched spinach = ¾ cup cooked spinach purée

Reference: Microwave Subzis 

Health Tip: Improve balance, coordination & memory...

According to a study in the British Journal of Nutrition, adding 7 to 9 whole walnuts to your daily diet may improve balance, coordination and memory.

Friday, April 19, 2013

Health Tip: No trans fats...

According to a review in the New England Journal of Medicine, trans fats increase the risk of heart disease more than any other food ingredient. Trans fats have also been shown to increase the risk of developing Alzheimer's, type 2 diabetes, gallstones and may even cause greater weight gain than other types of fats.

Wednesday, April 17, 2013

Health Tip: Hydrate your skin cells...

Drinking plenty of pure water will hydrate your skin cells and reduce fine lines and wrinkles. Water also flushes out impurities and improves circulation and blood flow, which will improve skin tone.

Tuesday, April 16, 2013

Health Tip: Adequate hydration...

If you are feeling sluggish and low on energy, you may be dehydrated. Dehydration can lead to fatigue. It is important to drink approximately half your body weight in ounces of water daily for adequate hydration.

Sunday, April 14, 2013

Health tip: Decrease dimentia...

A study in Psychological Medicine found that people with high mental stimulation had a 46% decreased risk of dementia. Staying mentally and physically active throughout life is the best way to keep the mind sharp and reduce the risk of developing dementia.

Thursday, April 11, 2013

Health Tip: Get Moving!

"The single most important thing you can do to ensure your physical and mental longevity is to get moving. The best way to age less is to exercise."
Edward Schneider, MD

Tuesday, April 9, 2013

Recipe for today: Macadamia Nut Chocolate Chip Cookies

I've been looking for dessert recipes and found this dairy free recipe.  I found it on the civilian caveman site:


Serves: 12
Ingredients
Instructions
  1. Preheat your oven to 325 Degrees Fahrenheit (163 Celsius)
  2. Place your almond flour, sea salt, macadamia nut meal, shredded coconut in a bowl and mix well by hand or using a hand mixer
  3. Add your maple syrup, eggs and vanilla in a separate mixing bowl and mix well
  4. Add your wet ingredients to your dry and using your hand mixer or whisk, mix well until you have a nice dough
  5. Using a cookie scoop or tablespoon, place cookie rounds on yourparchment paper lined cookie sheet in the shape you want them to cook
  6. Using a medium cookie scoop I got 12 cookies but you can make them whatever size you would like
  7. Bake for 12-15 minutes for a still chewy but nicely baked cookie (adjust time to your liking)
  8. Remove from the oven and let cool
  9. Enjoy

Monday, April 8, 2013

Health Tip: The Worst Ways to Treat Depression

Too often, we take the edge off emotional pain with a quick fix, instead of getting to the root of the problem. Here are nine depression "treatments" that can just make things worse
By Madeline Vann, MPH Medically reviewed by Lindsey Marcellin, MD, MPH

Have you ever tried to eat, sleep, or drink your blues away?

Booze, comfort food, and all-day snooze-fests can temporarily numb feelings of depression — and because of that, self-medicating with these methods (instead of actually getting to the source of your depression and seeking treatment) may sound like a viable quick fix.

Actually, numbing your blue mood with unhealthy coping mechanisms may be one of the first signs of depression, explains Stephanie A. Gamble, PhD, assistant professor in the department of psychiatry at the University of Rochester Medical Center in New York. Gamble’s current research into depression in alcohol-dependent women reveals that many women aren’t fully aware of the link between their depression symptoms and their alcohol use until they take a lifetime look at their alcohol usage — when they started, and what they were using alcohol in reaction to.

By some estimates, nearly one in three people with depression have a substance abuse disorder, such as drugs or alcohol. But turning to these vices won’t actually get you the depression relief you seek — instead, it can just make things worse. On top of feeling depressed, you may find yourself in the midst of financial hardship, family conflict, and worsened mood.

“If you have someone who is depressed and using illicit drugs, or if you have someone who has a substance dependence problem and depression is layered in on that, it makes treatment more difficult,” Gamble says. “It’s going to make it more difficult to achieve remission.”

Depression ‘Treatments’ That Bring Self-Harm
Gamble explains that using unhealthy coping mechanisms often starts out fairly innocently, with people repeating something that brought them pleasure and relief in the past. But since these approaches can’t actually treat depression, the depression symptoms persevere, sometimes worsened by the efforts to self-medicate.

Some of the harmful ways people try to cope with depression include:
  • Booze. You will find alcohol in most social settings, and it’s even occasionally recommended (in small quantities) for good health. So it’s easy to slip into boozing regularly to ease emotional pain. “Oftentimes, the people around them become more aware of the problem than the people themselves,” says Gamble. If you have a personal or family history of alcohol abuse or find yourself going back to the bottle throughout the day, you could be at risk for dependence.
  • Drug use. Not only are most illegal drugs addictive, they can also interfere with the effectiveness of true depression treatment. “After the effects of the substance have worn off, you’re still left with that underlying sadness, irritability, or lack of interest or pleasure,” Gamble says. Just like alcohol, drug use may be followed by withdrawal. This, plus the guilt, shame, and fallout from the addiction can all perpetuate depression symptoms.
  • Painkillers. “The use of prescription painkillers is on the rise, and emergency departments are seeing increases in overdoses and certainly an increase in dependence,” Gamble says. Painkiller addiction often begins with a legitimate need for pain relief, but if you’re using painkillers to numb not just physical pain but also emotional pain, that’s a problem.
  • Comfort food. You wouldn’t be the first to reach for a doughnut on a rough day, but if it’s a regular habit, you might be overeating in an effort to cope with depression. Medical researchers are beginning to look at whether being overweight increases the risk for depression for physiological reasons — so be aware that you could literally be feeding your depression with this approach.
  • Shopping. It’s called “retail therapy” for a reason: Shopping provides some people with temporary depression relief. Apart from not addressing important issues, Gamble points out that, if you don’t have the resources to pay the credit card bill at the end of the month, getting yourself into debt could just make things worse.
  • Promiscuity. Studies have shown a link between risky sex (unprotected sex or sex with new partners) and depression. Like shopping, this can provide short-term relief, but the long-term impact on physical and emotional health might just make depression worse.
  • Self-mutilation. This type of self-harm involves causing yourself physical pain — such as picking at or cutting your skin, or even biting yourself — to ease emotional pain. By some estimates, as many as 1 percent of people have engaged in some kind of self-harm.
  • Sleeping the day away. Depression can cause severe and sudden changes in sleeping habits. If the thought of staying in bed today (and tomorrow, and the day after that) sounds better than having to get up and deal with your life, this could be a warning sign that you are depressed. Sleeping, as much as it might seem like a refuge from your problems, is not so much a depression treatment as a symptom.
  • Suicidal thoughts. Planning your own death, called suicide ideation, might seem like the best way out of the dark world of depression. However, having these thoughts is a severe symptom of depression — and depression can be treated. Urgent treatment is needed in this case to steer you away from this permanent solution to a temporary and treatable problem.
  • Depression Treatments That Do Work

Though treating depression should be individualized, the most effective depression relief is likely to come from a combination of the following:


  • Talk therapy. Many people can achieve significant relief through cognitive behavioral therapy or another therapeutic approach with a mental health professional that helps them identify what is (and isn’t) working well in their lives.
  • Medication. Depression relief for specific or severe symptoms usually can be obtained through the right antidepressants.
  • Lifestyle changes. Eating better, being physically active, learning stress management techniques, and getting regular sleep will all go a long way toward helping you achieve depression relief.
  • Addiction treatment. Because substance abuse and addictive behaviors (shopping, sex, or gambling) can actually make depression worse or treatment-resistant, you should get help with these issues as well. Twelve-step programs are very effective.

Usually, combining medication and therapy with appropriate lifestyle changes will bring about the best results.

From Everyday Health

Sunday, April 7, 2013

Recipe for today: Vegan Cheesecake


Crust:
2 cups raw walnuts
1/2 cup dates, pitted

Filling:
3 cups raw cashews (soaked overnight or a couple hours minimum)
1/2 cup agave nectar
1/4 cup lemon juice
1 teaspoon vanilla extract
3/4 cup coconut oil, melted (set in a warm bowl-do not heat if keeping it really RAW)

Raspberry Sauce:
1/2 bag frozen raspberries
4-6 dates to taste
1/4 cup agave or more to taste and thickness desired


Health Tip: 13 Secrets to Portion Control


You think you're eating healthy, but if you don't know portion control, you may be overeating. Get tips to help you eat less... By Kristen Stewart  Medically reviewed by Lindsey Marcellin, MD, MPH


  1. The Importance of Calories Whether you're looking to lose weight or maintain your current size, it
    all comes down to calories — and some simple math. Calories in must equal calories out to keep your weight steady; and to lose a few pounds, you must burn more calories than you eat. Sounds simple enough, right? Unfortunately, healthy eating often falls apart at portion control. Without watching how much you eat at meals — and how much you snack in between — you run the risk of overeating. The following tips can help you eat less and keep your calorie intake in check.
  2. Measure Portions to Prevent Overeating Portion control — eating just the right amount of each food — starts with an understanding of serving sizes. Use the “Nutrition Facts” chart found on all pre-packaged foods as a guide. The first entry is serving size, followed by the number of servings found in the container. All the information below that, including calories, fat, and sodium, are dependent on eating the amount of food in the serving size. If you eat twice as much as a serving size, you have taken in double the number of calories, carbs, and fats listed. When possible, weigh the food or count the number of chips, for example, to make sure you’re not eating more than you intended.
  3. Count Every Snack Snacking can be a dangerous source of overeating because people often don’t pay attention to how much they’re eating. A recent report released by the U.S. Department of Agriculture shows adolescents get on average 526 calories from snacks each day — or almost a quarter of their day’s calories. And the more snacks they eat in a day, the higher their total calories. In fact, teens who snack four times or more a day end up eating more than 1.5 times the calories eaten by those who don’t snack at all. Bottom line: Watching your snacks can help you eat less and encourage healthy eating.
  4. Limit Nibbling on Food While You Cook To eat less, you need to forego the grazing. When you’re cooking, it’s tempting to sample the foods, but it’s better to wait until the meal is served. By the same token, resist eating leftovers off your child’s or spouse’s plate — it’s easy to forget to count calories that weren’t on your own plate. Keeping a food log can open your eyes to the extra calories you eat in a day. Write down every bite you take or beverage you sip for a couple days, and then look at the list. The results might surprise you, and encourage more healthy eating habits.
  5. Put It on a Plate Another great way to achieve portion control is to put your food on a plate rather than eating out of the container, bag, or serving dish. “For lunch and dinner, fill half of your plate with salad and veggies and then divide the other half between starch and protein,” says Jennifer Nasser, PhD, RD, assistant professor of nutrition at Drexel University College of Nursing and Health Professions in Philadelphia. You will overeat less often when you have to reach for a second helping.
  6. Choose Filling Foods Selecting filling foods can help you eat less. Whole grains and lean protein are two excellent choices. Nasser suggests eating soluble fiber for breakfast. For other meals, start with a bowl of soup to take the edge off your appetite. Eating three whole fruits a day can also fill you up without overeating. Good choices include apples, oranges, and grapefruits.
  7. Don't Put Extra Food on the Table Put away any food that won’t be going on your plate before you sit down to eat. You’ll be less tempted by a second helping if you have to take food out again. Sometimes just seeing food sitting within arm’s reach can cause overeating. You’ll eat less by hiding leftovers, snack foods, and desserts where you can’t see them constantly.
  8. Cut Your Meal in Half Dining out is a major contributor to overeating, thanks to the massive portion sizes many restaurants serve. Next time you go out, consider eating only half your meal — you’ll save half the calories. You can ask your server to help by wrapping up the extra portion “to go” before you even eat. Splitting a dish with a friend is another easy — and economical — way to eat less.
  9. Slow Down and Enjoy Many of us get so used to rushing that even eating becomes a hurried affair. When you eat quickly, you often eat too much. Extreme hunger can also lead to overeating. If you tried to eat less during the day, you may be hungrier later and end up wolfing down too much dinner or a late-night snack. Another mistake is to eat while doing something else, such as watching TV or surfing the Internet. If you aren’t paying attention, it’s more likely you’ll overeat. These are all bad habits you need to break. Concentrate on healthy eating by taking small bites, chewing thoroughly, and enjoying your food.
  10. Don't Forget to Drink Water Alcohol, soda, and even juice can contribute to unwanted weight gain. Not only should you eat less, but you should also drink fewer high-calorie beverages or, better yet, cut them out altogether. Healthy eating includes healthy drinking — both the beverage and the quantity. “Drink 8 ounces of non-caloric liquid every hour,” suggests Nasser. Good choices include water (regular or sparkling) and sugar-free teas.
  11. Listen to Your Body  It seems so obvious, yet many of us let our minds control our bodies instead of the other way around, especially when it comes to overeating. Before grabbing a snack, ask yourself if you’re truly hungry or if you’re reacting to your emotions or eating out of habit. Eat less by not using food to cope or to distract you — take a walk instead. And don’t automatically open a bag of chips because you’re watching TV or order popcorn because you’re at the theater.
  12. Cue Your Taste Buds: The Meal Is Over  Many of us don’t feel a meal is complete without dessert. Try retraining your taste buds. Healthy eating means knowing when to stop. Next time you eat, skip the chocolate cake and try establishing a new food cue instead. Drinking coffee or tea, or chewing a piece of gum, is a healthier way to signal the end of a meal.
  13. Do Your Homework Part of successful portion control is being able to recognize a healthy portion size. Visit the National Heart, Lung, and Blood Institute’s Portion Distortion Web site to learn correct portion sizes and see how portions have increased in the last 20 years. You can also learn healthy eating habits by talking to an expert. “A session with a nutritionist is a great investment,” says Susan B. Roberts, PhD, professor of nutrition at Tufts University in Boston, Mass., and author of The “I” Diet. “They can show you portion control, and there is nothing as good as visual demonstrations.”
Don't Give Up When it comes to healthy eating and portion control, most people slip up every now and then. Travel, whether for business or pleasure, can wreak havoc on even your best intentions. So can working overtime, stressful situations, and many other factors. If you can make a plan to help you stay on track during schedule changes, that’s great. If not, don’t beat yourself up over an unhealthy eating choice. Look at tomorrow as a new day, and make a fresh start with your healthy diet.

From Everyday Health