Sleep well, or suffer

Lack of sleep causes more harm to your body than you can ever imagine. Read on to find out.

WHAT IT DOES: You crave for junk food.

In a recent study, participants who went without proper sleep for two consecutive nights were found with higher levels of hunger-inducing hormone ghrelin and less levels of the appetitesuppressing hormone leptin. If you sleep less, your body demands more calories than it normally does.

WHAT IT MAY LEAD TO: Obesity

WHAT IT DOES: 1) You find it difficult to process glucose. It’s no secret that glucose is extremely important for your body. However, if you go without proper sleep for six days, you develop a resistance towards insulin, the hormone that helps the transportation of glucose in the body. Studies have proves that those who are regularly irregular in their sleep pattern have difficulty when it comes to metabolism of sugar.

WHAT IT MAY LEAD TO: Type 2 diabetes

WHAT IT DOES: You’re perpetually stressed. A study conducted by the University of Chicago found that inadequate sleep increases levels of cortisol (a stress hormone) during the afternoon and evening. This in turn caused increase in the heart rate, blood pressure, and blood glucose. Not to forget, the increased level of cortisol comes during the day and hence disrupts the everyday routine.

WHAT IT MAY LEAD TO: Hypertension, heart disease, and type 2 diabetes.

WHAT IT DOES: Weakens your immune system. Research has shown that those who go without  proper sleep for 10 days  show higher levels of Creactive protein, which is directly linked to heart disease and other immune malfunctions. Not only that but those who sleep less are more prone to flu and other viral  attacks, because of weak immune system. Their body shows only half as many disease-fighting antibodies as compared to those who met their daily quota of sleep.

WHAT IT MAY LEAD TO: Inflammation, which can lead to heart disease, stroke, and type 2 diabetes.

Handy tips for backache,osteoarthritis and slipped disc patients

1) When you are working out, attempt light exercises, which don’t strain your back, especially the lower back.

2) Opt for movements that gently exercise and strengthen your bones, such as brisk walking or climbing stairs.

3) If your back aches, avoid bends, twists or turns. Allow your lower back to rest.

4) Avoid any activity that stresses the spine and its surrounding region.

5) Consume a wholesome diet rich in proteins, by increasing intake to pulses and green vegetables.

6) Increase intake of milk, yoghurt, soyabean, garlic and green leafy vegetables. A diet rich in calcium and proteins provides ample proteoglycons, which boost bone and joint health.

7) Have a hearty breakfast, a moderate lunch and a light dinner.

Always bend at your knees to lift anything, as this takes the strain off your back.

9) Don’t sit in a particular position for long spells. Take regular breaks to stretch and move.

10) Don’t slouch, as that puts the lower back under tremendous strain.

Glazed Onions

RECIPE: GLAZED ONIONS

Ingredients

3 cloves garlic, minced

16 small red and white onions, halved and peeled

2 tbs fresh herbs, chopped

Olive oil

Method:

Heat the olive oil, add the garlic and cook gently 1 to 2 minutes.

Arrange the onions in a baking dish and pour 3/4 of the garlic oil over the onions.

Bake at 350 degrees F for 45 minutes or until tender.

Before serving, reheat the remaining garlic oil, add the herbs and pour over the onions.

Onions Heal

a) For cracked feet, roast an onion and rub the paste on your heel.

b) For sprains, chop raw onions and put them in a towel. Bundle it up and place it over the sprain, it helps to relieve the pain and the swelling will reduce.

c) If you suffer from strong breath after eating onions, chew a small piece of ginger. The strong smell of onion from your mouth will vanish.

d) The juice of an onion can purify blood. Blend it with other vegetables for a better taste.

e) If you suffer from skin blemishes, rub onion juice over the scars. Your face will clear up in no time.

f) Eating onions regularly will protect your teeth against decay. Chewing raw onion for a couple of minutes is sufficient to kill all the germs in the mouth.

g) If a toothache bothers you, place a small piece of onion of the bad tooth and the pain will disappear.

h) Cut a medium size onion and soak in half a cup of rum overnight. Remove the cut onions and use the liquid to massage your scalp if you suffer from thinning hair or dandruff.

Lychees as medicine….

a) Lychees are said to relieve coughing and to have a beneficial effect on gastralgia, tumours and enlargements of the glands

b) A tea of the fruit peel is taken to overcome smallpox eruptions and diarrhoea

c) In some countries, the seeds are powdered and because of their astringency, administered in intestinal troubles.

Health benefits of pomegranates

Red, juicy pomegranates are great to have as it is, just as they are popular as a chilled juice.

1) Pomegranate has been shown to reduce systolic blood pressure and is a good source of vitamin C and vitamin B5. More recent research has found that a glass of pomegranate juice daily for three months improved the amount of oxygen getting to the heart muscle.

2) Pomegranates also have significant anti-carcinogenic properties. Squeeze for ruby red juice or eat the seeds plain, with fruits, on salads, or atop low-fat yogurt and desserts. One half-cup fo the juice has 80 calories.

Recipe: Lemongrass Chicken

Some information about lemongrass:

This herb which is extremely popular because of its citrus flavour along with a trace of ginger also has several health benefits. It helps to reduce blood pressure, uric acid levels and also cholesterol levels. It improves lactation and is therefore used widely as a galactogue. Lemon grass also has its benefits on the skin by reducing acne and pimples. Thus inclusion of small amounts of this herb has various all around health benefits for us.

RECIPE:LEMONGRASS CHICKEN

Ingredients:

600 gms boneless, skinless breasts, 1 1/2 tbs honey, 3 tbs fish sauce or soy sauce, 1 to 2 stalks fresh lemongrass (2 tablespoons minced), 1 1/2 tbs oil, 3 cloves garlic, 1 large onion (minced), 3 tbs chopped fresh coriander or mint for garnish.

Method:

Wash and dry the chicken and trim off any fat.

Cut the chicken breast across the grain on the diagonal into 1/8 inch strips. Cut these strips into 2-inch pieces

Combine the chicken, honey, and 1 tablespoon fish sauce in a bowl and stir to mix. Let marinate for 5 to 10 minutes.

Trim the green leaves and root end off the lemongrass  stalk and strip off the outside leaves. What remains will be a greenish cream-coloured core 4 to 6 inches long and 1/4 to 1/2 inch thick. Mince the core finely. You’ll need about 2 tablespoons.

Just before serving, heat a non-stick wok or pan over high heat and swirl in the oil.

Add the gqarlic and lemongrass and stir-fry until fragrant but not brown, about 15 seconds. Add the chicken and stir-fry until the pieces turn white, about 1 minute.

Move the chicken to the sides of the pan and add the onion to the centre. Stir-fryuntil the onion loses its rawness, about 1 minute. Mix the chicken back in the centre of the wok, add the remaining fish sauce, continue stir-frying until the chicken is cooked, 2-3 minutes. Correct the seasoning, adding honey or fish sauce to taste. The dish should be a little sweet and salty. Sprinkle the chicken with the corinader or mint.

Why lychees are good…

a) The fruit is low in saturated fat, cholesterol and sodium. High in vitamin C ad copper

b) It is suitable for maintaining optimum health and weight loss.

c) But don’t include too many lychees in your diet if you’re interested in weight gain

WHILE BUYING LYCHEES….

a) The fruit should be firm when pressed gently; avoid those with too many black marks

b) The shell should be red to dark red, even brownish, with a leathery, though not wrinkled, outer skin

c) Preferably choose lychees, which are still attached to the stem, with shells intact

d) A pinkish flesh is a sign of freshness

Who needs dietary supplements?

They may be appropriate if you….

1) Don’t eat well or consume less than 1,600 calories a day.

2) Are allergic to particular foods.

3) Are a geriatric patient unable to consume balanced diets.

4) Are a vegetarian and don’t substitute or complement your diet appropriately.

5) Are pregnant or breastfeeding.

6) Are a woman who experiences heavy bleeding during the menstrual period.

7) Are a postmenopausal woman.

Are a chain smoker or alcoholic.

9) Have a medical condition that affects how your body absorbs, uses or excretes nutrients, such as diarrhoea, food allergy, disease of the liver, gallbladder, intestines or pancreas.

10) Have had surgery on your digestive tract and are not able to digest and absorb nutrients.

Symptoms Of Bipolar Disorder

a) Mania is a state of heightened energy and creativity. It is characterised by hyperactiveness, inability to focus,impulsiveness and racing thoughts or even hallucinations

b) Hypomania is a less severe form of mania. Euphoric moods are usually followed by depressive episodes

c) Bipolar depression leads to feelings of emptiness and hopelessness. There is fatigue,lack of concentration and thoughts of suicide.

d) Mixed episodes mean agitation and irritability. The combination of high energy and low moods makes this state high risk for suicide.

Next Page »