Archive for February 2010


  • Most people experience some form of depression at some point in their lives.
  • It can range from a minor problem to a major life-threatening illness.
  • At 1st, self care may be enough to pull you out of depression. So follow these steps for 2wks-
  1. Get moving even though you are not in mood. Do exercise to have more energy, lose tension, feel better.
  2. Think of things that you enjoy & do them, like listening to music, walk the dog. You might have to push yourself at 1st, but it will help you feel better.
  3. Reach out- contact friends or family to relieve your lonely feelings as depression thrives on isolation.
  4. Eat healthy, eat regular sized portions.
  5. Stop substance abuse like caffeine, alcohol, or illegal drugs as medicine for depressed feelings. They can make things worse & interfere with medicines.
  6. Herb St.John’s wort may be effective for mild to moderate depression, but it is not regulated by FDA & can change effectiveness of other medicines. So discuss with doctor.
  7. Be positive- tell yourself you are doing the right things to lighten your mood. Resume pleasurable activities or connect with friends and remind yourself daily of these positive trends.
  • If self-care tips doesn’t work, then professional help may be needed and good news is that medical treatment can relieve these symptoms. Treatment includes counseling, self care & medicines.
  • Symptoms are-
  1. feeling sad, blue, tearful, hopeless or down.
  2. showing little interest or pleasure in activities you used to enjoy(including sex).
  3. change in appetite, causing wgt gain/loss.
  4. sleeping much more or less than usual.
  5. feeling restless/irritable.
  6. fatigue/loss of energy.
  7. feeling of worthlessness or excessive guilt.
  8. difficulty concentrating, remembering, or making decisions.
  9. feeling like life isn’t worth living.
  10. thought of death/suicide.

Add a comment February 19, 2010

Hypertension/high blood pressure(BP)

  • Blood pressure is the force/pressure of blood against artery walls.
  • If have high BP, heart has to work harder than it needs to send blood throughout the body.
  • It has no symptoms that you can feel, but increases chances of having stroke, heart attack, & kidney disease.
  • Good news is, you can make changes to lower it, like eating right, doing exercise, taking medications if need to.
  • Adult levels in mmHg(millimeters of mercury): Normal systolic- 119 or less, diastolic- 79 or less. Prehypertension systolic- 120-139, diastolic- 80-89. Hypertension systolic- 140 or higher, diastolic- 90 or higher. If have diabetes/chronic kidney disease, systolic- 130 or higer, diastolic – 80 or higher.
  • Systolic pressure is the force of blood against arteries when heart is sending blood to body & diastolic is when heart relaxes between beats. Both numbers are important. Keep a blood pressure monitor at home.
  • Obesity, alcohol, family history, eating too much salt, getting older, stress may cause hypertension.
  • For stress, consider walking, dancing, tai chi, yoga, or meditation.
  • Eat whole grains, vegetables, fruits, low fat milk products, lean meat & beans.

Add a comment February 19, 2010


  • If too high, you could be heading for a heart attack or stroke without knowing it if have other risk factors too(lack of exercise, smoking, high BP, diabetes, heart disease, genetic heart disease/stroke, age over 45 for men & 55 for women, obese). So take steps to reduce it.
  • Cholesterol is a waxy substance that travels in bloodstream.
  • The higher the cholesterol is, the more likely some cholesterol will build up in walls of blood vessels and make them narrower/block the blood flow. The decrease in blood flow/blockage could cause heart attack or stroke.
  • Cholesterol can be checked by a blood test.
  • Total cholesterol includes LDL & HDL cholesterol, as well as other fats in the blood stream. It shd be lower than 200.
  • LDL/bad cholesterol builds up in walls of blood vessels. It shd be lower than 100.
  • HDL/good cholesterol helps rid the body of excess cholesterol. It shd be 40 or higher.
  • The more fat you eat, the more cholesterol your body makes, so as 1st step, try to lower fat. Foods from bottom half of the pyramid are lower in fat & cholesterol. Take fat free dairy products, limit non-veg food & eat dried beans, lentils or tofu instead. Choose fish, chicken/turkey breast, lean red meat as side dishes.
  • Eat 5servings of fruits & vegs/day. Include at each meal & snack times. Many are high in the type of fiber that helps lower cholesterol.
  • Eat high fiber foods like corn tortillas, brown rice, whole grain breads & cereals. Build meals around bread, cereal, rice & pasta.
  • Try fruit/100% fruit juice, oatmeal or other whole grain cereal, whole wheat toast/bagel with jam/low fat cream cheese, egg white scrambled.
  • Lunch- corn tortillas with beans, rice with steamed vegetables, fat free curd/milk, salad/pasta & veg salad with 1t each oil & vinegar, vegetable/minestrone/bean soup, spaghetti with tomato sauce & 1oz parmesan, beans curry, baked potato, whole wheat pita/bread/roll/tortilla.
  • Lunch sidedish- 3oz stir fried tofu/lean meat, 1chicken burrito with beans, cheese/sour cream, 3oz baked/ broiled/steamed fish.
  • Snack- fruit, english muffin/bagel, pretzels/reduced fat crackers, low fat popcorn, graham crackers.
  • Dessert- non fat pudding, ice cream or frozen yogurt.
  • Choose canola oil/olive oil, light margarine, mayo, salad dressing. Avoid coconut/palm oil/butter/lard.
  • Limit olives, avocados, coconut as high in fat.
  • Your daily cholesterol shd be less than 300mg.
  • Look for low saturated fat, as raises cholesterol level the most. It is found mostly in animal foods.
  • Broil, roast, bake, steam, or microwave fish & meats.
  • Deskin chicken & turkey as has more fat.
  • Cook in wine/broth instead of fat.
  • Use nonstick pans & cooking sprays.
  • Flavor foods with herbs & butter flavored powders, lemon juice, flavored vinegar, onion, garlic, peppers.
  • Chill soups & stews, skim off fat & reheat.
  • Replace cream in desserts with fat-free condensed milk.
  • Use low fat cottage cheese/sour cream to make dips & toppings.
  • Use low fat buttermilk/yogurt in salad dressings.
  • Use 2egg whites in place of 1egg.
  • Choose soups made of broths.
  • In American restaurants- choose green salad with vegetables & light dressing, broiled hamburger with k.up, mustard, tomato & lettuce, broiled/baked fish/meats, meat sandwiches with mustard instead of mayo.
  • In fast food restaurants- choose broiled/grilled chicken sandwich, broiled hamburger, soft tacos, chicken/bean burrito, garden salad with light dressing, baked potato with chives.
  • In mexican restaurants- choose rice with chicken, chicken/fish fajita, chicken/bean burrito, marinated raw fish (ceviche), beans & rice, soft tacos, chicken tostada with beans(skip fried tortilla shell).
  • In Italian restaurants- choose minestrone soup, pasta with tomato sauce & vegs (primavera), fish stew (cioppino), broiled/grilled fish, chicken cacciatore, ravioli/tortellini/gnocchi in tomato sauce, pizza with vegetable toppings.
  • In Asian restaurants- soups made with broth, steamed pot stickers/dumplings, fish/chicken/tofu cooked in broth or steamed with vegetables, sushi/sashimi, yakitori, steamed rice/noodle dishes, thai seafood stew.
  • Exercise can help raise HDL, as well as weight. Walking, swimming, bike riding are good.
  • Smoking lowers HDL cholesterol & may also damage the lining of blood vessels.
  • High BP wears down the lining of blood vessels. Exercise, maintaining healthy weight, eating less salt lowes BP.
  • Diabetes can damage the walls of blood vessels. Exercise, eat low fat diet, maintain healthy weight.
  • Stress can increase BP & heart rate, which causes damage to blood vessels.
  • If less fat diet & exercise doesn’t lower cholesterol, medications need to be taken.

Add a comment February 19, 2010

Summer food

  1. Watermelon- Rich in B vits(for energy, immunity), K(for heart), electrolytes. Good for BP as has K, Mg. It has 92% alkaline h20, so a boon to peopel with kidney problems.
  2. Karbooja/cantaloupe: Rich in antioxidants, so removes free radicals. Rich in Bvits, niacin, pantothenic acid, vit C, Mn.
  3. C.nut h20: Gives instant energy. Full of vits & minerals, balances electrolytes in blood. Rich in K, Ca, Mg. Improves PH level.
  4. Kheera: Good for BP as rich in K, Mg. If drink 1c kheera juice everyday, face shines. Rich in folate, vit AC, minerals.
  5. Sugarcane juice: Full of carbs, so give instant energy. Also full of nutrients. Little lime juice & salt are added while making. Absorbed into blood slowly, so h20 level in body wont drop. Good for kidney problems.

Add a comment February 17, 2010

Hair do’s & dont’s

  • Always use hair diffuser to prevent shrinkage & mainten moisture.
  • Detangle hair using fingers 1st, then wide toothed comb gently. Excellent detangler is Infusium 23 or Terax crema conditioner.
  • Wash hair with clarifying shampoo.
  • After shampoo, rinse, squeeze out as much h20 as possible, pour 2c h20+2Tapple cider vinegar on scalp from roots, then down to the tips of hair/use spray bottle. Leave on hair for 5-10mts, put plastic cap, wrap head with warm towel. Rinse hair with warm h20 thoroughly so all build up removed. Do every 2wks/once a mth. Adds sheen & softness to hair. Vinegar neutralises the alkali left by shampoos.
  • Avoid 2 in 1 shampoos.
  • If you lack protein, hair color will change from black to orangey red.
  • Steam treat hair for easy absorption of h20 & moisturizers from conditioners to deeply penetrate hair shaft. Simply cover wet hair after shampoo with warm towel for 20-30mts, follow with warm, then a cool rinse. Warmth of steam will open up pores & help remove dirt on hair & scalp. Cool rinse closes pores & hair shaft to further protect hair from any damage. Excellent routine to do every 2wks.
  • Extensions can wreck havoc on hair by removing moisture content & also stop moisture from reaching hair. If wearing any extensions, always massage scalp with moisturizer/olive oil.
  • To test if your hair is healthy, put 1strand through a sewing needle. If slides through, it’s fine or probably straight. If have problems/gets caught along the way, your hair is probably thick, wavy or curly.
  • Another test- If hair floats in h20, it’s healthy or may be a bit oily as oil floats in h20. If hair sinks, hair is absorbing a great deal of h20, which means hair lacks moisture.
  • Eat on regular basis these snacks to add length guaranteed. Almonds, beef salmon, chicken, dairy, dark greens, eggs, fish, fish liver oils, liver, orange, prunes, pumpkin, raisins, strawberries, yellow vegetables.
  • Best way to reduce static due to blow drying is by misting brush with leave in conditioner to calm hair down. Do not use hairspray as this will dry the hair more.
  • Cotton towel is an enemy of curls. It makes hair frizzy & flyaway. Best towel is micro fiber towel, it cuts down the drying time. It absorbs 7times its weight in h20. When hair is wet, hold head upside down, scrunch towel on hair. Can use micro fiber turbans too.
  • Always use wide toothed comb with curly hair, condition hair with redken’s extreme CAT protein reconstructor/barry fletcher’s major moisture deep penetrating conditioner.
  • Grapeseed oil is lightweight, nourishing & won’t weigh the hair down.
  • Vegetable glycerin- Used for centuries throughout history as natural wonder for hair & skin. It holds moisture when applied to wet skin & hair. Choose shampoo with glycerin as an ingredient to keep curly hair moisturized. Or use on its own as an all-natural non-irritating shampoo.
  • Vegetable glycerin is excellent for tightly curled hair as natural moisturizer that helps tame frizzy hair.
  • For sensitive skin, glycerine is a natural cosmetic alternative.
  • Dry scalp removal- Cook oatmeal in boiling h20, cool, msg with fingertips into scalp & hair. It removes dry, itchy skin, while adding moisture to dry hair.
  • Hydrolized oat protein is very effective as volumizer to tired curls b’cos it penetrates hair shaft & reduces frizzies.
  • Never use elastics on hair. Don’t put ponytails too often to avoid damage, friction & breakage.
  • Natural deep hair conditioner- Warm 1/2c dr’d r.mary leaves+1/2c olive oil, strain, coat scalp & ends well with it, wrap hair in plastic cap, put towel on top, leave on for 15mts, wash with clarifying shampoo to remove oil. ┬áDo every 2wks.
  • Best shampoos for dyed hair are- aveda, revlon, thermasilk, which offer color-maintenance.
  • Pomegranates are a must have for hair. They contain most potent antioxidants called flavonoids that guard body against bacteria, harmful molecules & prevent premature aging. They add shine & remove dryness.
  • P.nate shampoo: Pour in glass bottles 21/4oz liquid castile soap+1t liquid glycerine+2t p.nate j+4t cr.b j, shake well prior to use. Rinse hair, lather in shampoo. Don’t keep this mixture for more than 10days. Keep in friz always.
  • Top 10hair healthy foods- seaweed, citrus fruits, blueberries, sardines & salmon, lentils, eggs, w.bran & w.germ, watercress, spinach & kale, brown rice, cantaloupe.
  • Aging- Hair starts thinning, loses sheen, so diet imp. Eat antioxidant-rich & anti-inflammatory foods like berries, beans, raisins, figs, prunes, sunfl seeds, almonds, walnuts, skim milk, green tea(opens up hair follicles & allows hair to grow freely).
  • Hair mask: Massage smooth paste of 1ripe banana+1Tolive oil to wet hair from root to ends, leave 1/2hr with hair wrapped in plastic with warm towel covering it. Rinse with warm h20, shampoo, condition as usual.

Curly hair tips

  • Amino silk acids(protein), whole oats, wheat germ, jojoba, avocado, coconut oil add & maintain hairs natural moisture.
  • If scalp is itchy/flakey, dab cotton ball dipped in diluted mixture of h20 & witch hazel.

Add a comment February 10, 2010

Nutrients for hair

  • Plenty of h20 gives shine.
  • Protein- Imp as this is what it’s made of. Eat more dairy & meat products.
  • Iron- Delivers O2 to hair. Eat plenty of red meat & dark green vegetables.
  • Zinc – Keeps hair strong, prevents hair fall. Eat seafood, meat.
  • Copper – imp to maintain hair color. Eat shellfish, seeds, vegetables.
  • Vit ABC- great for scalp, overall condition hair. Found in fruits & vegs, especially sweet potato.

Add a comment February 10, 2010

Home made beauty recipes

  • Lemon-egg shampoo: For bouncy & shiny hair. Shampoo into hair 1egg+1t l.j+3Tshampoo, rinse well. Egg acts as conditioner & l.j will bring shine to hair.
  • Oatmeal bath/facial scrub: Powder 1sm bar castile/baby soap/dove grate+powdered (2c oatmeal powder & 1sm pkg blanched almonds). Use 2-3T in bath water or use 1t to scrub face.
  • Almond rose water body lotion: 1/4c rose water+1/4c glycerin+2Twitch hazel+1Talmond oil.

Add a comment February 10, 2010

Healing foods

  • Apples- protects heart, prevent constipation, blocks diarrhea, improves lung capacity, cushions joints.
  • Apricots – combats cancer, controls BP, saves eyesight, shields against alzheimer’s, slows aging.
  • Artichokes – aids digestion, lowers cholesterol, protects heart, stabilizes blood sugar, guards against liver disease.
  • Avocadoes – battles diabetes, lowers cholesterol, helps stops strokes, controls BP, smoothes skin.
  • Bananas – protects heart, quiets cough, strengthens bones, controls BP, blocks diarrhea.
  • Beans – prevents constipation, helps hemorroids, lowers cholesterol, combats cancer, stabilizes blood sugar.
  • Beets – controls BP, combats cancer, strengthens bones, protects heart, aids weight loss.
  • Blueberries – combats cancer, protects heart, stabilizes blood sugar, boosts memory, prevents constipation.
  • Broccoli – strengthens bones, saves eyesight, combats cancer, protects heart, controls BP.
  • Cabbage – combats cancer, prevents constipation, promotes weight loss, protects heart, helps hemorrhoids.
  • Cantaloupe – saves eyesight, controls BP, lowers cholesterol, combats cancer, supports immune system.
  • Carrots – saves eyesight, protects heart, prevents constipation, combats cancer, promotes weight loss.
  • Cauliflower – protects against prostate cancer, combats breast cancer, strengthens bones, banishes bruises, guards against heart disease.
  • Cherries – protects heart, combats cancer, ends insomnia, slows aging, shields against alzheimer’s.
  • Chestnuts – promotes weight loss, protects heart, lowers cholesterol, combats cancer, controls BP.
  • Chili peppers – aids digestion, soothes sore throat, clears sinuses, combats cancer, boosts immune system.
  • Figs – promotes weight loss, helps stop strokes, lowers cholesterol, combats cancer, controls BP.
  • Fish – protects heart, boosts memory, combats cancer, supports immune system.
  • Flax – aids digestion, battles diabetes, protects heart, improves mental health, boosts immune system.
  • Garlic – lowers cholesterol, controls BP, combats cancer, kills bacteria, fights fungus.
  • Grapefruit – protects against heart attacks, promotes weight loss, helps stop strokes, combats prostate cancer, lowers cholesterol.
  • Grapes – saves eyesight, conquers kidney stones, combats cancer, enhance blood flow, protects heart.
  • Green tea – combats cancer, protects heart, helps stop strokes, promotes weight loss, kills bacteria.
  • Honey – heals wounds, aids digestion, guards against ulcers, increases energy, fights allergies.
  • Lemons & limes – combat cancer, protects heart, controls BP, smoothes skin, stops scurvy.
  • Mangoes – combats cancer, boosts memory, regulates thyroid, aids digestion, shields against alzheimer’s.
  • Mushrooms – controls BP, lowers cholesterol, kills bacteria, combats cancer, strengthens bones.
  • Oats – lowers cholesterol, combats cancer, battles diabetes, prevents constipation, smoothes skin.
  • Olive oil – protects heart, promotes weight loss, combats cancer, battles diabetes, smoothes skin.
  • Onions – reduce risk of heart attack, combats cancer, kills bacteria, lowers cholesterol, fights fungus.
  • Oranges – supports immune system, combats cancer, protects heart, strengthens respiration.
  • Peaches – prevents constipation, combats cancer, helps stop strokes, aids digestion, helps hemorrhoids.
  • Peanuts – protects against heart disease, promotes weight loss, combats prostate cancer, lowers cholesterol, aggravates diverticulitis.
  • Pineapple – strengthens bones, relieves colds, aids digestion, dissolves warts, blocks diarrhea.
  • Prunes – slows aging, prevents constipation, boosts memory, lowers cholesterol, protects against heart disease.
  • Rice – protects heart, battles diabetes, conquers kidney stones, combats cancer, helps stop strokes.
  • Strawberries – combats cancer, protects heart, boosts memory, calms stress.
  • Sweet potatoes – saves eyesight, lifts mood, combats cancer, strengthens bones.
  • Tomatoes – protects prostate, combats cancer, lowers cholesterol, protects heart.
  • Walnuts – lowers cholesterol, combats cancer, boosts memory, lifts mood, protects against heart disease.
  • Water – promotes weight loss, combats cancer, conquers kidney stones, smoothes skin.
  • Watermelon – protects prostate, weight loss, lowers cholesterol, helps stop strokes, controls BP.
  • Wheat germ & bran – combats colon cancer, prevents constipation, lowers cholesterol, helps stop strokes, improves digestion.
  • Yogurt – guards against ulcers, strengthens bones, lowers cholesterol, supports immune system, aids digestion.

Add a comment February 10, 2010

Healthy juices

  • Apple+carrot+ginger – to boost & cleanse our system.
  • Apple+cucumber+celery – prevents cancer, reduces cholesterol, improves stomach upset & headache.
  • Apple+carrot+tomato – improves skin complexion & bad breath.
  • Apple+cucumber+kiwi – to improve skin complexion.
  • Apple+milk+bitter gourd – avoid bad breath & reduce internal body heat.
  • Apple+pineapple+watermelon – to dispel excess salts, nourishe the bladder & kidney.
  • Apple+carrot+pear+mango – clears body heat, counteracts toxicity, decreased BP, fight oxidation.
  • Banana+pear – regulates sugar content.
  • Orange+ginger+cucumber- improve skin texture & moisture & reduce body heat.
  • Honeydew+grape+watermelon+milk – Rich in vitC & B2 that increases cell activity & strengthens immunity.
  • – rich in vit CE, Iron. Improves skin complextion & metabolism.
  • Banana+pineapple+milk – prevents constipation.

Add a comment February 10, 2010

Foods for health

  • Dark chocolate- For stress. Also milk & banana give instant energy.
  • Flax seeds- Prostaglandin & omega-3 fatty acids produced from flax seeds oil prevents menstrual pains. Can take fish, sesame seeds, peanuts, walnut oils too. Omega 3 fats also reduce migraine. Sprouts, fiber foods, fruits & vegetables, exercise also prevent headaches, heart problems.
  • Ginger- Add small pieces of fresh ginger to tea/hot h20, stops heartburn.
  • Lemon- For running/stuffy nose, immunity. Vit C prepares body to fight viruses.
  • Spinach- Proteins, B vits, iron etc prevent loosing calories fast. Carbs in it keep you active whole day. Iron produces RBC in Haemoglobin. Histidin, Beta carotene, vitA improve immunity. Eat 3times/wk.

Add a comment February 10, 2010






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