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

Foods for beauty

  • Apricot- Pound kernel, add body lotion to blend into smooth paste, use as exfoliator.
  • Avocado- Apply ripe avocado as mask for 10mts.
  • Cucumber- Apply cucumber pieces+few drops lemon juice on face. Put slices on eyes to soothe eyelids.
  • Eggs- Spread over face & throat in upward motion 1egg white+1Thoney, leave for 15mts, rinse off with warm h20. Before shampoo, leave on hair 1Tolive oil+1egg yolk sometime. Makes a great conditioner.
  • Ginger- Scrub face with chopped ginger+body lotion.
  • Honey- Mw 10secs 1Thoney+1t h20, cool, leave on lips 10mts. Apply on spots to dry out pimples.
  • Lemon- Use once a week 1t lemon juice+1t soda+1/2t salt like toothpaste. Rub elbows & knees with slices.
  • Mayonnaise- Msg into hair after shampoo, leave sometime, rinse off. Same way on lips.
  • Milk- Apply milk soaked cotton pad on face to get rid of dirt.
  • Olive oil- Msg warm olive oil onto skin, soak hands & feet in warm olive oil. Leave on hair for 15mts & shampoo. Can remove traces of mascara using olive oil.
  • Orange- Apply on face orange juice+1Tcurd & rinse off after 10mts & splash cold water.
  • Papaya- Apply 1/2ripe papaya+2t honey to face for 10mts & rinse off to prevent wrinkles.
  • Potato- Put circles on eyes for dark circles.
  • Sugar- Rub 2Tbrown sugar(scrubs dirt)+1t lemon juice(unclogs pores)+3drops olive oil(moisturises) over knees & elbows.
  • Tea- Put tea bags on eyes or apply on face as toner.
  • Tomato- Spread on face chopped fine tomato. Works as cleanser & astringent to tighten pores.
  • Turmeric- Apply 2t haldi+1t honey+warm h20 thick paste for 20mts, rinse off.

Add a comment February 10, 2010

Gems & their effect

In Our Universe, Human Beings Actions Are Controlled By The Planetary System .If In Any Individual Horoscope, The Planets Are Well Placed He Will Be In Excellent Position Else Different. To Ward Off The Negative Effects, Gems Plays An Important Role.

Human Body Emits Radiations and Also Receive Radiations From The Universe. Depending Upon The Gravity, We Act Either Positively Or Negatively. If Any One Acts Negatively, Gem Therapy Is One Of The Best Method To Nullify The Negative Effects. Gems Increase Powers Of An Individual And Warding Off The Ill Effects Of The Planets. Selection Of Gems Is One Of The Most Important Factor And To Be Fixed In Right Metal To Gain Positive Results Else Negative Results Will Be There.

Gems Have Magnetic Powers And Emit Vibrations Which Have Strong Influence On Human Body. The Gems Before Wearing Should Be Energized Properly To Receive Positive Results.

Gems Have A Direct Impact On Individual Zodic Sign And Hereunder We Give Necessary Gems To Wear But Before Wearing The Gem, Every Care Has To Be Taken Of Individual Horoscope.

Zodic Sign Gems Suitable
Aries Ruby, Blood Stone
Tarus Golden Topen, Emerald Or Yellow Topaz
Gemini Crystal
Cancer Emerlad, Moonstone
Leo Ruby
Vigro Zircon, Turquoise
Libra Diamond
Scorpio Topaz Or Agate
Sagittarius Amethyst
Capricorn Smoky Quartz
Aquarius Blue Sapphire
Pisces Diamond

Gemstones – According To Rasi

After careful analysis and with my research how Gemstones will effect the human beings according to their respective rasi. My results show that more than 60 percent of satisfied clients reported that they are benefited with my recommendations. In this connection I suggest any person who likes to wear the Gemstone according to Rasi; I strongly recommend that the natal chart should also be considered for deriving extra benefits.

MESHA RASI:

The sub Gems are Loc Onyx and Lal Hank. The color of the coral is red. It reduces the evil effects of Kuja Dosha. The suitable time for wearing the Coral is Tuesday at the time of The Lord of this rasi is Kuja. Persons belonging to this rasi have to wear Coral. Sun rise. The metal to be used is either copper or silver. After the ring is made, it has to be cleaned with pure milk.

VRUSHABA RASI:

The Lord of this rasi is Sukra. Persons belonging to this sign may wear Diamond or sub gems are Opel.The color of Diamond is white and very shining. It reduces the evil effects of Sukra and the positive ones are they will posses financial and domestic happiness. The suitable day for wearing the ring is Friday. The gem has to be purified with milk and the ring has to be made of gold metal only.

MITHUNA RASI:

The Lord of this sign is Budha. Persons belonging to this rasi may wear Emerald and sub gems are Firoz and onyx. The gem is greenish in color. It reduces the negative effects of Budh.It helps for the development of business, peace of mind and guard the health. The suitable day for wearing the Gem is Wednesday at the time of sun rise. Before wearing the stone has to be purified with milk and water and it be made of gold metal only.

KARKATAKA RASI:

The Lord of the sign is moon. Persons belonging to this sign may wear Pearl and it is while in color. It reduces the negative effects of Chandra graha. It produces peace of mind and controls mental tension. The pearl has to be purified with pure milk and the ring has to be made of silver only. The suitable day for wearing the ring is Monday at the time of sunrise.

SIMHA RASI:

The Lord of the sign is Ravi. Persons belonging to this sign may wear Ruby. It reduces the negative effects of Ravi graha Dosha. It produces financial gain from father and safeguards the health of the natives’ father. It produces good health. Ruby after purifying with milk and pure water, the Gen has to be made of ring with silver metal only and to be worn on ring finger on Sunday at sunrise time.

KANYA RASI:

The lord of the sign is Budha. Persons belong to this sign may wear genuine Green sapphire and she sub gems are Emerald or nix. The colour of the stone is green .It reduces the negative effects of Budha and develops financial improvement and guards health. The Gen before making into ring has to be purified with milk and water and the best metal is gold. The suitable day for wearing the ring is Wednesday at Sunrise time to the little finger.

TULA RASI: The lord of the sign is Sukra. Persons belonging to this sign may wear Diamond and sub Gems are Opel,. As it is white in color and it reduces the negative effects of Sukra graha Dosham. It produces good health and immense wealth. The diamond has to be purified with milk and water and the ring has to be made of gold metal only. The suitable day for wearing the same is Friday at the time of Sun rise.

VRUSCHIKA RASI:

The lord of the sign is Kuja. Persons belonging to this sing may wear Coral which is of reddish in color and the sub gem is Loc Onyx. It reduces the Kuja Dosha. It drives away any negative vibrations that may come to the wearer. The Coral has be purified with milk and water and the ring has to be made of silver. The best day for wearing the same is Tuesday at the sunrise time and to wear the same to ring finger only.

DHANNUS RASI:

The Lord of the sign is Guru. Persons belong to this sing may wear yellow sapphire and the sub gem is Topaz. It is in yellow color. It reduces the Guru graham Dosham and helps the wearer to increase financially and good progress in education. The gem has to be purified with milk and ring has to be made of gold metal only. The suitable day for wearing the same is Thursday early hours to the point finger only.

MAKARA RASI:

The lord of the sign is Saturn.. Persons of this sign may wear Blue sapphire and sub gem is Blue spinal. It reduces the Saturn negative effects and guards’ health and wealth and increases longevity. The gem has to be purified with milk and water and the best metal for making ring is silver. The best day for wearing the ring is Saturday sunrise time and to be worn on left hand second finger.

KUMBA RASI:

The lord of the sign is Saturn.. Persons of this sign may wear Blue sapphire and sub gem is Blue spinal. It reduces the Saturn negative effects and guards’ health and wealth and increases longevity. The gem has to be purified with milk and water and the best metal for making ring is silver. The best day for wearing the ring is Saturday sunrise time and to be worn on left hand second finger.

MEENA RASI:

The lord of the sign is Guru.. Persons belonging to this sign may war yellow sapphire and sub gems are Topaz or Citrine. It is in yellow color. It reduces the negative effects of Guru Graha Dosham and increases good in business, education and spiritual affairs. The gem has to be purified with milk and water and the metal to be used to make a ring is only gold. The suitable day for wearing the same is Thursday at Sunrise time and it be worn on point finger.
Picking Gems according to Date of Birth

If you are born in these dates, I hereunder give the Lord of the Number and ruling Star and I recommend the gems to wear.

DATE OF BIRTH LORD OF NUMBER RULING STAR RECOMMENDED GEM
1,10,19,28 RAVI Krutrika, Uttara,Uttarashada Ruby
2,11,20,29 CHANDRA Rohini, Hasta, Sravanam Pearl
3,12,21,30 GURU Punarvasu,Visakha,Poorabhadra Yellow Sapphire
4,13,22,31 RAHU Arudra, Swati, Sasatbisham Gomed
5,14,23 BUDHA Aselesa, Jesta,Revati Blue Sapphire
6,15,24 SUKRA Bharani,Pubba,Poorvashada Diamond
7,16,25 KETU Aswani,Makha,Moooa Cat’s Eye
8,17,26 SANI Pushami,Anoorada,Uttarabhadra Blue Sapphire
9,18,27 KUJA Chitta, Mrugasira,Dhanista Coral

Wearing of Gem according to the Month in which they born

From & To Lord Of The Month Gem To Wear Finger To Wear
15th January to 15th February Saturn Blue Sapphire Middle finger
15th February to 15th March Saturn Blue Sapphire Middle finger
15th March to 15th April Guru Yellow Sapphire Point finger
15th April to 15th May Kuja Coral Ring finger
15th May to 15th June Sukra Diamond Ring finger
15th June to 15th July Budha Emerlad Little finger
15th July to 15th August Chandra Pearl Ring finger
15th August to 15th September Ravi Ruby Ring finger
15th September to 15th October Budha Emerlad Little finger
15th October to 15th November Kuja Coral Ring finger
15th November to 15th January Guru Yellow Sapphire Point finger

Add a comment February 10, 2010

Superfoods for women

  1. Wild Alaskan Salmon: Omega-3s boost mood, fight depression, may protect against Alzheimer’s disease & cancer. Add in salmon’s lean protein & vit D (a critical nutrient many women lack), & you’ve got yourself a near-perfect food. Eat 2servings/wk.
  2. Wild blue berries: Compounds called anthocyanins in them are one of the most powerful forms of antioxidants. They prevent memory loss, may improve motor skills & help lower BP. Eat 1/2-1c per day.
  3. Oats: Since rich in soluble & insoluble fiber, can help lower cholesterol. Keeps you full so you can control your weight. Steel-cut oats take longer to cook than rolled oats but deliver more fiber. The American Heart Association recommends 25 to 30 gms of dietary fiber a day—that’s about 6 times the amount of fiber in an average serving of oatmeal.
  4. Broccoli: Chemicals in cruciferous vegetables, especially broccoli, may help prevent breast cancer by fighting excess estrogen. Rich in vit C & A, broccoli helps you feel full on less than 30 cals/serving. Also provides fiber, folate (folic acid), calcium, iron, potassium.
  5. Walnuts: Eating just a handful(12 halves) of walnuts a day can help lower cholesterol, boost brain power, sleep better, cope with stress, prevent heart disease, fight cancer, etc.
  6. Avocados; The heart-healthy MUFAs help lose belly fat, a risk factor for heart disease & even some fertility problems. Avocados also pack high amounts of potassium, magnesium, folate, protein, vitamins B6, E, K. Add to that fiber & cholesterol-lowering plant sterols, & you have one nutrient-dense food. Take one quarter to one half an avacado per day.
  7. Red beans: Rich in antioxidants, packed with protein, folate, minerals, fiber, including resistant starch. Resistant starch seems to have several imp benefits, like boosting the body’s ability to burn fat, helping you feel full, controlling blood sugars, even reducing cancer risk. Eat 3c/wk.
  8. Greek yogurt: Rich in calcium & good for the bones. One serving supplies nearly 1/4 th of a woman’s daily calcium needs, & the fat-free variety is packed with twice as much protein as regular yogurt. Fat-free yogurt is high in probiotics, cultures that can help ease irritable bowel syndrome, a condition that affects mostly women. And even though the evidence is inconclusive, some experts say probiotics help boost immunity—a plus during flu season. It’s a healthy swap for artery-clogging sour cream. Eat 3servings/day.
  9. Olive oil: Protects against Alzheimer’s disease & also helps with mild fuzzy thinking. Get 2T/day & it may lower your risk of heart disease.
  10. Dark chocolate: Rich in heart-protective antioxidants, dark chocolate can help reduce the risk of stroke & heart disease. It’s loaded with magnesium, manganese, copper, zinc, phosphorus—all imp for strong bones. May also help hydrate the skin, lower BP, sharpen thinking. Eat 1/4 ounce a day, look for kinds made with at least 70% cocoa.

These 15 runners-up are also full of healthy goodness.

  1. Almonds: Lower cholesterol, help you lose weight.
  2. Beef: The zinc in lean beef may help build immunity, while its high iron content fights fatigue & iron-deficiency anemia.
  3. Eggs: are a high-quality protein that’s rich in vit D & A, low in saturated fat. They also have choline, recently in the news for its importance in brain function. They deliver two kinds of carotenoids essential for healthy eyes.
  4. Green tea: May fight cancer & heart disease, help prevent dementia, diabetes, stroke. It hydrates like water, too, so it helps fight fatigue. Drink 4c/day to kick up your calorie burn by 80 calories.
  5. Organic milk(fat-free/low fat): Rich source of protein, calcium, vit D(a nutrient women are often low on).
  6. Pumpkinseeds: Packed with protein, zinc, magnesium, selenium, pumpkinseeds help protect against depression & heart disease, may ease motion sickness.
  7. Quinoa: An excellent source of protein, high in bone-boosting minerals like copper, phosphorous, iron, magnesium. Good source of PMS-fighting manganese.
  8. Raisins: Here’s a great snack with energy-boosting carbs, in addition to fiber, iron, vit C. Raisins are high in natural sugar, yes, but their special phytochemicals help fight tooth decay.
  9. Soybeans: They’re a terrific vegetarian source of protein. And eating moderate amounts of soy foods may lower the risk of breast cancer & keep bones strong after menopause.
  10. Spinach: Is loaded with vit A, C, K, lutein—an essential nutrient for healthy eyes.
  11. Kefir: Think of it as a smoothie that’s good for your gut. Rich in calcium & protein, the tangy drink has probiotics that help with digestion & can soothe intestinal problems like irritable bowel syndrome.
  12. Sweet potatoes: High in cancer-fighting antioxidants, sweet potatoes are loaded with energy-boosting carbs, plus fiber, vitamins, manganese, & potassium.

Tart cherries
One of the highest-antioxidant foods around, they help fight memory loss, heart disease, high cholesterol, and diabetes.

Tomatoes
You can’t beat ’em as a source of lycopene, a powerful antioxidant that may help protect against cervical and breast cancers. The lycopene in tomatoes act like a sunscreen; eating them cooked can quadruple the SPF in your skin. And the polyphenols in tomatoes thin your blood naturally, so they’re good for your heart. Cook them with broccoli for even greater benefits.
Lentils
A great source of energy, lentils deliver protein, fiber, and antioxidants.

Add a comment January 11, 2010

Anti oxidant foods

Free radicals attack us like thieves when we don’t keep our body secure. Anti oxidants protect our body like soldiers when attacked by germs. Body processes have to generate free radicals as a part of the process. They are resposible for cancers, aging etc.

  1. Beta carotene- Imp for healthy & shiny skin, prevents heart & eye problems, strengthens immunity, delays aging. Sources-carrot, papaya, orange, tomato, mango, pumpkin, spinach, sweet potato, egg, milk.
  2. Vit E- For cellular health. Sources-almonds, soybean oil, mango, spinach, broccoli. Eat 1fistful almond/day.
  3. Vit C- Prevents flu. Imp for proper functioning of blood vessels to raise immunity. Sources- Gooseberry, lime, cauliflower, drumstick, papaya, orange, spinach, strawberry, tomato, green chillies.
  4. Zinc- Need in minute quantity but very imp. Heals wounds fast, imp for cellular division. Sources- milk products, peanuts, fish, beans.
  5. Seleniums- Need in small quantity for controlling the functioning of enzymes. Sources- fish, meat, liver, whole grains, egg, garlic. Phyto acids needed for preventing large intestinal cancer are found in beans & wheat grass.
  6. Lycopene- Prevents various cancers. Sources- tomato, guava, grapes, water melon. Isoflavones that lower bad cholesterol are found in soy & milk products, dry beans.
  7. Phyto estrogens- Protect us from breast cancer. Found in soy beans, whole wheat, flax seeds.

Add a comment January 5, 2010

Tofu

  • Originated in China around 200 BC & so many by-products of soy constitute an imp part of Chinese diet.
  • Introduced to Japan around 8th century AD through Buddhist priests. Eating it was thought to promote longevity.
  • Soy products isoflavones, linoleic acid(unsaturated fatty acid), both lower cholesterol.
  • Low in calories, increase amount of friendly bacteria in the gut so preventing constipation & reducing BP.
  • High in antioxidants, so protects against heart disease & some cancers.
  • High calcium in it protects against osteoporosis.
  • Relieves some symptoms of menopause.
  • Due to subtle flavor & soft texture, works well in all kinds of dishes.
  • It is eaten plain/marinated, coated in flour & deep fried/roasted, added to soups/stir fries.
  • Available fresh or in vacuum packs. Water need to be drained before use.
  • Soya beans are soaked, boiled, mashed & then sieved to produce soy milk. Curds are then produced with the addition of a coagulant, and, while warm, set in moulds for sev hrs. Finally, tofu is released into h20 tank to firm & cool further. Cotton cloths are laid across the base of moulds to absorb excess h20, which rslts in distinct in a distinct cloth mark on tofu block.
  • Silken tofu is made from thicker soya milk & isn’t drained.
  • Tofu & tempeh from Indonesia are closely related.
  • Our body protein is made up of a number of amino acids & the protein found in soybeans provides same kind.
  • Our bodies can absorb 95% of the protein in tofu, b’cos the manufacturing process removes the less digestible parts of beans. So good for babies, elderly, convalescents, & vegans.
  • Firm tofu has a slightly grainy texture & breaks easily, so blanch pieces or briefly fry in oil to harden before stir frying/braising.  Since bland in flavour, use with flavoursome ingredients. Doesn’t freeze well. Stays in friz for weeks if kept submerged in water.
  • Silken tofu is the original Japanese type. Since soft, added at the last minute to dishes. It imparts a rich creamy texture & takes on intense flavours. So perfect low-fat alternative to dairy products like cheese, yogurt, cream etc, especially for those who are lactose intolerant. Fresh tofu shd be stored in friz & used within 1wk. Vacuum packed type doesn’t need to be stored in friz, it shdn’t be frozen.
  • Marinated/pressed tofu is compressed fresh tofu, which is then marinated in soy sauce+chinese 5-spice powder, which colors outside a rich dark brown, while the inside remains white.
  • Smoked tofu is smoked firm tofu for stir fries, salads etc.
  • Frozen tofu: It is very different from others with spongy texture & rich flavour, even after soaking in water, & doesn’t disintegrate however long it is cooked.
  • Deep fried tofu: Firm tofu cubes are deep fried in oil to golden brown.
  • Bean curd skins: The thin skins skimmed off with a stick in a single action skillfully & hung up to dry while the soy milk is boiling. When dry, the milk forms a flat sheet or skin. They shd be soaked in h2o fro 1-2hrs before cooking. They have little flavor of their own but readily absorb flavours of other ingredients.
  • Bean curd sticks are made the same way as skins but when the skin is still warm, it is rolled up & dried. They need to be soaked overnight. They have little flavor of their own but readily absorb flavours of other ingredients.
  • Tempeh is similar to tofu, but with a nuttier, more savoury flavour & firmer texture. It is Indonesian speciality. Cooked soy beans are fermented with a culture. Can be frozen for 1mth.
  • Textured vegetable protein(TVP) was specially designed as a replacement for meat & is made from processed soy beans. Sold in dry chunks or ground, so needs to be rehydrated with boiling water/stock.
  • Soy sauce is fermented 6mths to 3yrs crushed soy beans+salt+h2o+yeast based culture. It is called naturally brewed/fermented. Some are chemically prepared to speed up the fermentation. There are 2basic types, light & dark. Light soy sauce is saltier & slightly thinner, used in dressings, soups, & as a condiment. Dark soy sauce is heavier, sweeter, used in marinades, stir-fries & sauces. Once opened, store in friz.
  • Shoyu is Japanese soy sauce, quite salty with strong colour, aged for up to 2yrs to produce a mellow sauce that can be used as a sushi dip.
  • Tamari is soy sauce, made without wheat, is a by-product of miso production. It has a rich, robust flavor.
  • Miso is thick paste made from fermented cooked soy beans+rice+wheat/barley+salt+h20 for up to 3yrs. There are 3strengths: white miso is the lightest & sweetest. Medium miso, preferred for the everyday use, is mellow. Dark miso has a thick texture & a strong flavour. Keep open miso in friz.

Add a comment October 5, 2009

Sprouts

  1. Considered “wonder foods” & powerhouses of nutritional goodness & life energy.
  2. Grow in any climate, rival meat in nutritional value, mature in 3 to 5 days, requires neither soil or sunshine, & can be eaten raw!
  3. In the process of sprouting, the vitamins, minerals & protein increase dramatically with corresponding decrease in calories & carbohydrates.
  4. Many carbohydrate molecules are broken down during sprouting to allow an absorption of atmospheric N2 & reforming into amino-acids. The resultant protein is the most easily digestible of all proteins, as food predigested by enzymes.
  5. During sprouting, the beans lose their objectionable gas producing quality.
  6. Contain a lot of fiber & h20, thus are very helpful in overcoming constipation.
  7. Safest & best way of getting the advantage of both fruits & vegetables without harmful insecticides.
  8. Ensure that seeds & dried beans are fresh & unsprayed & packaged as food. Old beans don’t sprout.
  9. Seeds packaged for planting purposes may contain mercury compounds or other toxic chemicals.
  10. Main factors for germination are water, air, heat & darkness.
  11. Wash 1c beans thoroughly & soak o.night in 5c warm water. Next day, drain, place the beans in a colander. Place the colander in a big bowl & place a lid over it. This ensures airflow in the soaked beans & prevents rotting. Rinse the soaked beans with h20 twice a day for the next 2 days. The seeds will germinate & sprout in 2-3 days depending on the temperature & humidity.
  12. Will keep in friz for up to 6wks, but freshes is better.
  13. Freezes well, so freeze in large qty’s & use in soups, stir-fry’s, dals, vegetable or fried rice.
  14. Grains that can be sprouted: Wheat, maize, ragi, barley.
  15. Seeds that can be sprouted: Alfalfa, radish, fenugreek, carrot, coriander, pumpkin, muskmelon.
  16. Legumes that can be sprouted: Mung, bengal gram, groundnut, peas.

Add a comment October 3, 2009

Calcium

  1. Calcium accounts for approximately 1.5% of total body weight.
  2. Bones & teeth house 99% of the calcium in the body, while the remaining 1% is distributed in other areas.
  3. In a process known as bone mineralization, calcium & phosphorus join to form calcium phosphate, which gives structure & strength to bones.
  4. Calcium may prevent/treat cataracts, colon cancer, high BP, kidney stones, osteoporosis, premenstrual syndrome, pregnancy induced hypertension & preeclampsia.
  5. Calcium in food and supplements decreases the absorption of heme and nonheme iron.
  6. Magnesium & calcium compete with each other for intestinal absorption. Consequently, calcium supplements shdn’t be taken at the same time as magnesium supplements.
  7. Excessive intakes of calcium (more than 3,000 mg per day) may result in elevated blood calcium levels, a condition known as hypercalcemia. If blood levels of phosphorus are low at the same time, it can lead to soft tissue calcification(unwanted accumulation of calcium in cells other than bone).
  8. The amount of calcium in foods is not adversely impacted by cooking or long-term storage.
  9. Hypochlorhydria, a condition characterized by insufficient secretion of stomach acid, affects many people, especially in the elderly. Lack of stomach acid impairs the absorption of calcium.
  10. Vitamin D accelerates the absorption of calcium from the gastrointestinal tract.   Adequate intake of vitamin D is necessary for the absorption & utilization of calcium. As a result, vitamin D deficiency, or impaired conversion of the inactive to the active form of vitamin D (which takes place in the liver & kidneys), may also lead to a poor calcium status.
  11. High consumption of potassium reduces the urinary excretion of calcium while high intakes of sodium, caffeine, or protein cause an increase in the urinary excretion of calcium.
  12. Certain types of fiber, like the one found in wheat & oat bran, may interfere with calcium absorption by decreasing transit time, limiting the amount of time during digestion for calcium to be absorbed. Dietary fiber also stimulates the proliferation of “friendly” bacteria in the gut, which bind calcium and make it less available for absorption.
  13. Oxalic acid, found in spinach, beets, celery, pecans, peanuts, tea and cocoa, can bind to calcium and form an insoluble complex that is excreted in the feces. While research studies confirm the ability of phytic acid and oxalic acid in foods to lower availability of calcium, the decrease in available calcium is relatively small.
  14. Phytic acid, found in whole grains, nuts, and legumes, can bind to calcium to form and insoluble complex, thereby decreasing the absorption of calcium.
  15. Insufficient calcium intake, poor calcium absorption, and/or excessive calcium losses through the urine & feces can cause calcium deficiency.
  16. In children, calcium deficiency can cause improper bone mineralization, which leads to rickets, a condition characterized by bone deformities & growth retardation.
  17. In adults, calcium deficiency may result in osteomalacia, or “softening of the bone”.
  18. Calcium deficiency, along with other contributing factors, can also result in osteoporosis.
  19. Low levels of calcium in the blood (especially one particular form of calcium, called free ionized calcium) may cause a condition called tetany, in which nerve activity becomes excessive. Symptoms of tetany include muscle pain and spasms, as well as tingling and/or numbness in the hands and feet.
  20. The corticosteroids (like hydrocortisone, prednisone) are a family of anti-inflammatory drugs that reduce the body’s ability to activate vitamin D, resulting in decreased calcium absorption & increased calcium excretion in the urine.
  21. Aluminum-containing antacids, may increase the urinary & stool loss of calcium.
  22. Thyroid hormones may increase urinary excretion of calcium.
  23. Anticonvulsant medications used to control seizure activity in people with epilepsy & brain cancer, decrease the activity of vitamin D, resulting in decreased calcium absorption.
  24. Certain antibiotics may interfere with calcium absorption.
  25. Hormone replacement therapy may decrease calcium excretion & increase calcium absorption in postmenopausal women.
  26. Alendronate (Fosamax (TM)) is used in the treatment & prevention of osteoporosis. Calcium supplements may interfere with alendronate absorption. Since most people who take alendronate also take calcium supplements, it is advisable to take the alendronate at least 2hrs before or after taking the calcium supplement.
  27. Calcium from antacids, dairy products, & supplements can decrease the absorption of tetracycline antibiotics, thereby reducing the effectiveness of these drugs.
  28. Calcium supplements fall into 3categories. 1) naturally derived i.e unrefined calcium carbonate that appears as bone meal, oyster shell, limestone & dolomite(clay) are less expensive but may contain toxic material called lead, 2) refined calcium carbonate, which is most commonly used, is inexpensive but less well absorbed than other forms, 3) chelated is calcium bound to an organic acid(like citrate, malate, lactate, or gluconate) or to an amino acid, such as aspartate.
  29. To improve absorption, calcium carbonate should be taken with meals, as the presence of food in the stomach causes the secretion of hydrochloric (stomach) acid, a compound that breaks down calcium carbonate.
  30. Calcium recommendations are as follows:
  • 0-6 months: 210 mg
  • 6-12 months: 270 mg
  • 1-3 years: 500 mg
  • 4-8 years: 800 mg
  • 9-13 years: 1300 mg
  • 14-18 years: 1300 mg
  • 19-30 years: 1000 mg
  • 31-50 years: 1000 mg
  • 51+ years: 1200 mg
  • Postmenopausal women not taking hormone replacement therapy: 1500 mg
  • Pregnant and lactating women (younger than 18 years): 1300 mg
  • Pregnant and lactating women (older than 18 years): 1000 mg

Add a comment September 25, 2009

Vitamins & minerals

  1. Found in foods we eat.
  2. Helps body grow, develop & stay healthy.
  3. Each one has a special role to play.
  4. Our body can’t make them, so we need to provide them through different foods b’cos different foods contain different vitamins & minerals.
  5. When people don’t get enough of these, they can have health problems.

Vitamins: 2types.

  • Fat soluble vitamins: Vitamins A, D, E, K are fat-soluble vitamins.  When we eat foods that contain fat-soluble vitamins, the vitamins are stored in the fat tissues & in liver from few days to 6months until body needs them. Then special carriers take them to where they are needed.
  • Water-soluble vitamins: Vitamins B & C are water-soluble vitamins. They are different & don’t get stored in body. Instead, they travel through bloodstream & whatever body doesn’t use comes out through urine.  So these need to be replaced often.
  1. Vitamin A: It plays a really big part in eyesight, especially night vision. It also helps you grow properly & aids in healthy skin. Found in milk fortified with vit A, orange fruits & vegetables(carrot, cantaloupe, sweet potato), dark greens(kale, spinach, collards), liver.
  2. Vitamin B: It’s a big group of— B1 (thiamin), B2 (riboflavin), niacin, B6 (pyridoxine), folic acid, B12 (cobalamine), biotin, pantothenic acid. They are imp in metabolic activity i.e help make energy & set it free when body needs it. They are involved in making RBC, which carry O2 throughout body. Since every part of our body needs O2 to work properly, B vitamins are very imp. Found in whole grains (wheat, oats), animal food (fish, seafood, poultry, meats, eggs, milk, yogurt), leafy greens, beans, peas.
  3. Vitamin C: Important for keeping body tissues, such as gums & muscles in good shape, helps to heal wounds or cuts, helps body resist infection, i.e makes it a little harder for body to become infected with an illness. Found in citrus fruits(lime, lemon, orange), strawberry, kiwi, tomato, broccoli, cabbage, sweet red peppers, cantaloupe.
  4. Vitamin D: Is needed for strong bones & teeth. It helps body absorb the amount of calcium it needs. Found in milk fortified with vitamin D, fish, egg yolks, liver, fortified cereal. You can also get this from Sun.
  5. Vitamin E: This hard-working vitamin maintains a lot of our body’s tissues, like the ones in our eyes, skin, & liver. It protects lungs from becoming damaged by polluted air & is important for the formation of RBC. Found in whole grains(wheat & oats), wheat germ, leafy green vegetables(like broccoli), sardines, egg yolks, nuts & seeds.
  6. Vitamin K: is the clot master. This is when certain cells in blood act like glue & stick together at the surface of the cut to help stop the bleeding. Found in leafy greens(broccoli), dairy products(milk, yogurt), soybean oil.

Minerals: Body needs these to perform many different functions, like building strong bones to transmitting nerve impulses. Some are even used to make hormones or maintain a normal heartbeat. 2types.

  • Macro: Macro means “large” in Greek. Body needs larger amounts of these than trace minerals. It includes calcium, phosphorus, magnesium, sodium, potassium, chloride, & sulfur.
  • Trace: Body needs just a tiny bit of each of these. Scientists aren’t even sure how much of these minerals are needed each day. It includes iron, manganese, copper, iodine, zinc, cobalt, fluoride, & selenium.
  1. Calcium: It helps build strong bones & teeth, supports proper functioning of nerves & muscles, helps blood clot. Excellent sources of calcium include boiled spinach, turnip greens, mustard greens, & collard greens. Good sources are dairy(low-fat curd, goat’s & cow’s milk, mozzarella cheese), sesame seeds, black-strap molasses. Also found in canned salmon & sardines with bones, leafy green vegetables (like broccoli) & in calcium-fortified foods — from orange juice to cereals & crackers.
  2. Magnesium: It relaxes nerves & muscles, builds & strengthens bones, keeps blood circulating smoothly.  Muscle-weakness, tremor, or spasm, Heart-arrhythmia, irregular contraction, or increased heart rate,  Softening & weakening of bone, Imbalanced blood sugar levels, Headaches, Elevated BP may indicate the need for more magnesium. Avoid overcooking to minimize loss of magnesium. Excellent sources in order are raw pumpkin seeds, boiled swiss chard & spinach, cooked soybeans, salmon, raw sun flower seeds, sesame seeds, halibut baked/broiled, black beans & navy beans cooked.
  3. Iron: Body needs iron to transport O2 from lungs to the rest of body. Iron is imp in the formation of hemoglobin, which is the part of our RBC that carries O2 throughout the body. Found in meat, especially red meat(like beef), tuna & salmon, eggs, beans, baked potato with skins, dried fruits(like raisins), leafy green vegetables(like broccoli), whole & enriched grains(like wheat, oats).
  4. Potassium: It keeps muscles & nervous system working properly. Blood & body tissues(like muscles) contain water & potassium helps make sure the amount of water is just right. Found in bananas, tomatoes, potatoes with skins, leafy green vegetables(like broccoli).
  5. Zinc: It helps immune system, which is our body’s system for fighting off illnesses & infections. It also helps with cell growth & helps heal wounds & cuts. Found in protein foods–like beef, pork, lamb, legumes(like beans, peas, lentils), peanuts.

Add a comment September 25, 2009

Health foods

  • Anti oxidants- Neutralize free radicals, which cause huge amounts of damage to cells. Free radicals are major players in the build up of cholesterol in the arteries that leads to heart problems,  the nerve & blood vessel damage seen in diabetes, the cloudy lenses of cataracts, the joint pain in osteoarthritis & rheumatoid arthritis, wheezing & airway tightening of asthma. Free radical damage contributes to the development & progression of virtually all degenerative diseases, including atherosclerosis, colon cancer, osteoarthritis, diabetes, & rheumatoid arthritis. Since they cause inflammation, both directly & by inciting the body’s inflammatory defense systems, free radicals also play a major role in asthma attacks.
  • Carotenoids- Reduce risk of heart problems, various cancers. Beta-carotene is a member of the carotenoids, which are highly pigmented (red, orange, yellow), fat-soluble compounds naturally present in many fruits, grains, oils, vegetables (green plants, carrots, sweet potatoes, squash, spinach, apricots, green peppers). Alpha, beta, gamma carotene are considered provitamins b’cos they can be converted to active vit A. Beta-carotene helps to protect vision, especially night vision. After beta-carotene is converted to vit A in the liver, it travels to the retina where it is transformed into rhodopsin, a purple pigment that is necessary for night-vision. Plus beta-carotene’s powerful antioxidant actions help provide protection against macular degeneration & the development of senile cataracts, the leading cause of blindness in the elderly.
  • Cruciferous vegetables- Belong to Brassica family. Broccoli, kale, cabbage, cauliflower, collards, brussel sprouts. Contains sulphur containing phytonutrients  sulforaphane & the indoles, which have significant anti-cancer effects b’cos they increase liver’s ability to detoxify. Phytonutrients in them work at a much deeper level to fight against free radicals by signalling our genes to increase production of enzymes involved in detoxification, the cleansing process through which our bodies eliminate harmful compounds. Provides cardio benefits too. Sulforaphane can help repair sun-damaged skin. Phytonutrient curcumin in turmeric & phytonutrient in cruciferous vegetables together could help promote men’s health by preventing prostate cancer.
  • Diuretic- Any substance that tends to increase the flow of urine, which causes the body to get rid of excess water.
  1. Asparagus: High in Folate, vit ACK, very good source of tryptophan, vit B1B2B6B3, manganese, fiber, copper, phosphorus, protein, potassium, low in sodium. Good source of iron, zinc, magnesium, selenium, calcium. It is diuretic due to Amino Acid asparagine in it, so treats problems involving swelling, such as arthritis & rheumatism. Carbohydrate called inulin in it increases friendly bacterial growth in gut. Pick firm, thin stemmed asparagus with deep green/purple closed tips. Use within 1-2days for good flavor. Wrap ends in damp paper towel, away from light in friz, since folate is destroyed by air, heat or light. Don’t worry if urine smells different when you eat asparagus.
  2. Avocado: Good source of vit K, B6, C, fiber, potassium, folate, copper. Oleic acid, a MUFA(Mono Unsaturated Fatty Acid) in it lowers total cholesterol & LDL cholesterol (bad), increases good HDL cholesterol. Good source of potassium. It increases absorption of health promoting carotenoids from vegetables. So add some to all foods everyday. Fights oral cancer. Tree ripened ones will have better flavor & will have slight neck rather than rounded. Or ripen firm avacado in paper bag, then keep in friz, stays 1wk. Sprinkle exposed surface with lemon juice to prevent browning.
  3. Beets: Rich in folate, very good source of manganese & potassium, good source of fiber, vit C, magnesium, tryptophan, iron, copper, phosphorus. Betacyanin, the pigment that gives it purple-crimson color is a powerful cancer fighter especillay colon cancer. It also protects against heart problems by dropping cholesterol & increasing good HDL cholesterol. Betaine in it helps lessen inflammations. Rich in folate. Beets & swiss chard are from same family, so their leaves taste the same. Cut most of the leaves & stems from root so they don’t absorb  moisture from root & store unwashed in crisper section of friz so stay for 4wks. Store unwashed greens in plastic bag.
  4. Bell peppers- Rich in Vit AC, 2 powerful anti oxidants. Very good souce of fiber, vit K, manganese. Good source of potassium, vit B1, E, tryptophan, copper. Vit B6 & folic acid in them are very important for reducing high levels of homocysteine, a substance produced during the methylation cycle (an essential biochemical process in virtually every cell in the body). High homocysteine levels have been shown to cause damage to blood vessels & are associated with a greatly increased risk of heart problems. Also provides fiber, a carotenoid called lycopene that prevents many kinds of cancer.  Vit C, beta carotene, folic acid, all found in bell peppers reduce risk of colon cancer. Beta-cryptoxanthin, an orange-red carotenoid found in high amounts in red bell peppers, pumpkin, corn, papaya, tangerines, oranges & peaches, lowers risk of lung cancer. Lutein & zeaxanthin pigments in red bell peppers protect against muscular degeneration, the main cause of blindness in elderly. Vit C & beta carotene fight against cataracts. Pick firm peppers that are heavy for their size. Available thoughout year but is a summer vegetable.
  5. Broccoli:  Rich in Vit ACK , folate & fiber. Good source of manganese, tryptophan, potassium, Vit B6 & B2, phosphorus, magnesium, protein, omega 3 fatty acids. Good source of vit B5, B1, B3, E, iron, calcium, zinc. Has  zinc & selenium, 2 trace minerals that act as cofactors in numerous immune defensive actions. When eaten with tomatoes, which is also recognized for fighting cancer, we see an additive effect. By eliminating Helicobacter pylori (H. pylori), it supports stomach health. Broccoli & other leafy green vegetables contain powerful phytonutrient antioxidants in the carotenoid family called luteinzeaxanthin, both of which are concentrated in large quantities in the lens of the eye. Good for strong bones as contains both calcium & vit C, which improves calcium absorption(milk has no vit C & high in calories.) Pick uniform colored with no yellowing firm clusters. Very perishable, so store in open plastic bag in crisper section of friz to keep for 1wk. If blanched & frozen, stays 1yr.
  6. Brussel sprouts: Rich in Vit CK, very good source of Vit A, B6, B1, tryptophan, folate, manganese, fiber, potassium, good source of omega 3, iron, phosphorus, protein, magnesium, vit B2, E, copper, calcium. Available year round but are at best from autumn through early spring. Vit A & beta carotene, both play imp roles in defending the body against infection & promoting supple, glowing skin. Both soluble & insoluble fibers are present in equal amounts. Select firm, compact & vivid green ones free of yellowed or wilted leaves. Store in plastic bag in friz, stays 10days. Can blanch & freeze to stay for 1yr.
  7. Cabbage: Rich in Vit CK, very good source of Vit B6, folate, manganese, fiber, good source of omega 3, vit A, B1, B2, potassium, protein, magnesium, calcium.  Available year round but are at best during late fall & winter months.
  8. Carrot: Found throughout the year, but in season in summer & fall. Rich in vit A, very good source of vit CK, fiber & potassium. Good source of vit B1B3B6, manganese, phosphorus, magnesium, folate. Excellent source of anti-oxidants & richest vegetable source of pro vit A carotenes. Beta-carotene promotes good vision, especially night vision. Phyto nutrient called flacarinol in carrots promotes colon health. Pick deeper colored firm & smooth ones as deeper the orange color means, the more beta carotene. Stem end shdn’t be darkly colored. Since the sugars are concentrated in the carrots’ core, generally those with larger diameters will have a larger core and therefore be sweeter. The trick to preserving the freshness of carrot roots is to minimize the amount of moisture they lose. So store in coolest part of the refrigerator in a plastic bag or wrapped in a paper towel, which will reduce the amount of condensation that is able to form. Store away from apples, pears, potatoes etc that produce ethylene gas since it will cause them to become bitter. Green tops shd be cut off before storing since they will cause the carrots to wilt prematurely as they pull moisture from the roots. Wrap tops in a damp paper & keep in friz, but use soon or else will wilt quickly.
  9. Cauliflower: Best from December through March. It lacks the green chlorophyll found in other cruciferous vegetables b’cos, leaves shield the florets from the sun as they grow. Rich source of Vit CK, folate, fiber & good source of vit B5B6, tryptophan, omega 3, manganese. Pick clean, creamy white, compact ones, store in plastic or paper bag in friz stem side down so moisture don’t develop in clusters.
  10. Celery: Available throughout year but best in summer. Rich in Vit CK, good source of potassium, folate, fiber, manganese, Vit B6. Phthalides, an active compound, may lower cholesterol & coumarins, may prevent cancer by preventing free radicals from damaging cells. Phthalides, help relax the muscles around arteries & allow those vessels to dilate. With more space inside the arteries, the blood can flow at a lower pressure & so lowers BP. Phthalides also reduce stress hormones, one of whose effects is to cause blood vessels to constrict. Celery has a reputation among some persons as being a high-sodium vegetable, & BP reduction is usually associated with low-sodium foods. Since two stalks of celery only provide about 4% of the sodium DV, most individuals would be able to include 2 or even more stalks of celery in a day’s diet while keeping their total sodium intake below the DV by sticking with other low-sodium foods. Potassium & sodium, which are imp for regulating fluid balance, stimulates urine production, thus helping to rid the body of excess fluid. Celery lowers cholesterol. Choose crisp one that snaps easily, without yellow leaves. Store in sealed container or wrap in pl.bag/damp cloth in friz. Can’t freeze.
  11. Collard greens: Available year round but best from Jan through April. Like Kale & mustard greens, they are non head forming members of the Brassica family. The dark blue-green leaves that are smooth in texture & relatively broad distinguish them from the frilly edged leaves of kale. Rich in Vit ACK, manganese, folate, calcium, fiber, good source of tryptophan, potassium, Vit B2B6. It is rich in health promoting phytonutrients, 3main anti oxidants in foods Vit ACE, anti oxidant mineral manganese, so nutritional superstar. Vit E-rich Leafy greens slow loss of mental function. Pick firm, non-yellow, unwilted ones. Store unwashed in damp paper towel in pl.bag in crisper section of friz. Sooner they are eaten, the less bitter they will be.
  12. Egg: Is almost a whole food, has everything except vit C. Only source of B12 for vegetarians, which is good for nervous system. Both white & yolk do good. If have heart problems, BP, obesity, diabetes etc, then take only white as yolk has fat & cholesterol. Proteins in egg is the best as have all the Amino acids. So after mothers milk, egg is best in providing energy & nutrients. Has anti-oxidants too. Phosphorus keeps our mind sharp. Sulphur is good for hair. Vit A gives skin shine. Selenium & vit E protect from heart problems. Calcium good for bones. Carotenoids in it protect eyes & muscles. Indian omlette has salt & chilli powder, Americans use ham & cheese, Chinese add vegetables, Japanese make thick ones, Spains eat with tortilla, Italians eat as frittata. In 1yr 1hen lays 260 eggs. To lay each egg, it takes 25hrs & after 1/2hr rest again new egg formation starts. As hen ages, egg size also increases. White is 30g in weight, yolk is 20g & shell is 5g. Best hair conditioner than anything else. Good for skin too. Shell has more than 1500 holes which absorb flavors around. Highly populated bird in birds family.

Add a comment September 23, 2009

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