What a Healthy breakfast ?

What a Healthy breakfast ??

For some, having a healthy breakfast in the morning is a daunting task. A lot of us are time constrained most of the time, so the ideal thing (we think) is to skip a meal and go straight to the lunch. Obviously, this does save some time but has damaging effects on your health in the long run.

For such people the ideal breakfast is Muesli and NO, it is not just another type of cornflakes. It is so much more!

What is Muesli?

Muesli is a breakfast cereal made from raw or toasted oats, dried fruit, nuts, and seeds. It was made in the 1900’s by Swiss physician Maximilian Bircher-Benner for patients in his hospital. There are two main types of Muesli: Dry Muesli and Fresh Muesli.

• Dry Muesli: This is the most popular version of muesli and can be bought pre-packaged at almost all supermarkets. It is usually a loose mixture of mainly rolled oats and often also wheat flakes, together with various pieces of dried fruit, nuts, and seeds. Although it contains little fat and a significant amount of fiber, many of the pre-packaged varieties contain high levels of sugars and added ingredients such as chocolate or marshmallows which make it a non-healthy choice. You can look for a low sugar version or make your own fresh muesli to make sure that you are eating healthy.
• Fresh Muesli: Fresh Muesli is a freshly prepared mixture that includes dry rolled oats or whole grain oats that have been soaked in water or fruit juice, as well as finely grated or blended fresh fruit (such as apples, grapes, berries, bananas and mango), lemon juice, ground nuts, seeds, milk products (such as yogurt, condensed milk or cream), and honey. This is certainly not your cup of tea if you live life in the fast lane. But if you could find some time out of your daily schedule, this can be the best breakfast food ever!

Why is it a good breakfast food?

The main reason why it is good for you is because of the numerous health benefits that it offers. Here are a few:

1. Gives overall nutrition: People who don't eat breakfast usually don't get adequate nutrition during the day and are therefore less likely to get all the vitamins and minerals they need. Muesli, being a summation of whole oats, nuts, fruits, and wheat flakes, provides all round nutrition. Eating muesli at breakfast will enhance your energy, and also help you to maintain high concentration levels throughout the day.
2. Fulfills the daily fiber requirement: In this age of processed food, very few people are able to achieve their daily fiber requirement through regular meals. Muesli being a very rich source of dietary fiber - both soluble and insoluble - helps in lowering the blood cholesterol level. The soluble fiber (beta-glucans) in muesli helps in avoiding dramatic changes in blood sugar level. It also relives constipation by improving the bowel moment in the intestinal tract.
3. Aids weight loss: The high calorie intake during breakfast allows your body to function better and helps you become less hungry during the day. The reason lies in the fact that the fibers swell up by absorbing water, leaving lesser space for the intake of more food in the stomach. The B-complex vitamins in muesli also regenerate fat metabolism. The balanced breakfast in the morning also speeds up your metabolism which burns more calories. Adding to that, recent studies indicate that people who eat breakfast exercise more since they have adequate energy to do so.
4. Reduce risk of cancer: Oats, nuts and seeds, when added to Muesli, contribute plenty of phytochemical agents called lignans and antioxidants which decreases the risk of problems like breast cancer, prostate and ovarian cancer.
5. Prevents heart diseases: The presence of manganese in muesli along with low saturated fats keeps your heart safe. The nuts bring to the table the heart-healthy monounsaturated fats and essential omega-3 fatty acids.

What can U add to your Muesli?

Well the simple answer is – Just about anything healthy! Here is list to help you with your dilemma: oats, cornflakes, riceflakes, rye flakes, barley kernels, almonds, walnuts, hazelnuts, macadamias, pumpkin seeds, sesame seeds, apple, banana, papaya, pineapple, dates, prunes, and raisins.

If you are using a pre-packaged muesli, you can serve it quickly after mixing it with milk, yogurt, fruit juice, or even just plain water. If desired, pieces of fresh fruit may be added. Alternatively, the mix may be soaked overnight in milk and then served with fresh fruit.

Eating a healthy breakfast is very important to give you the best possible start into a busy day. Muesli in general is a very good start to the day.

Always remember a sound breakfast wins the day!



---Issued in Public Interest by NGO ASHA

[Source: LMT]

Why a Healthy Breakfast?

Why a Healthy Breakfast?

You know how mom used to always say that breakfast is the most important meal of the day? Well, guess what? She was right! Mom knows best when it comes to realizing that breakfast is the fuel that keeps us running throughout the day.

Many people make the mistake of skipping breakfast in their daily diet. This may be due to any number of reasons: rushing off to work, jumping into household chores, getting caught up with child care or just plain poor eating habits. Breakfast is an important element in one's daily diet, whatever type of diet you may prefer. Starting your day with a good breakfast boosts your energy, increases your attention span, and heightens your sense of well-being. You'll be in better control of your emotions. A good breakfast is one that provides at least one third of the day's calories. Eating breakfast also aids in weight management.

 

Does skipping breakfast affect Me?

A skipped breakfast actually ruins our entire appetite and metabolic cycle resulting in obesity. In order to understand how, let us take a look at our meals times:  

Mostly, we wake up in the morning a little groggy, dying to catch perhaps 10 more minutes of sleep. Then we take a shower, change and rush of to work. At the workplace, we begin by the coffee or tea. This is followed by endless cups of tea along with biscuits and in many cases, a samosa at 12 noon. By lunchtime, our stomachs are filled with tea/coffee as a result we skip our lunch. Instead, we have sweet drinks like colas and some sandwich or more biscuits. Finally at 6 pm, we are   starving and ready to eat an elephant. As soon as we reach home, the little namkeen packets come out of the kitchen cupboard and we binge till we feel satisfied. Immediately after 2 hours, we dutifully also eat the dinner consisting of dal (pulses), curd, chicken, roti and rice.

Now, let's take a peek into the metabolic cycle:

At night, while we are asleep, the food is churned and digested in the stomach. Some of the undigested food (especially if you have eaten too much) stays in the stomach, while the remaining is sent to the liver as sugar where it is stored and converted to fat. In the morning, as we wake up, the heavy undigested food is still in the stomach which makes us groggy and tired. As we try to drink tea to stimulate ourselves, our appetite actually slows down and we do not feel hungry for lunch.  Plus, the hectic work pace also assists in avoiding food. This is the biggest mistake that we do because by this time the body is at the peak of its burning capacity and we are working on an empty stomach. In the evening when we finally reach home, we are tired and mentally stressed out and search for comfort foods. This is the second biggest mistake that we do because by this time our burning capacity has dropped down! All of this eventually results in weight gain and obesity.

 

What is the ideal breakfast for me?

Breakfast need varies in different constitution like:

• Vata Constitution: Your breakfast needs to be filling. You not only need a breakfast of poha/idli/bread but also a mid morning snack of whole wheat biscuit/oat biscuit/murmura. Sometimes, you can also have some hot oat porridge with some nuts and raisins or honey.
• Pitta Constitution: You need a filling breakfast of stuffed chapati OR besan (gram flour)/moong dal chila OR brown bread toasts with tea.
• Kapha Constitution: You need a light breakfast of fruits along with a light herbal tea.

 

Common excuses for not eating breakfast

• "No time?"How much time does it take to eat a bowl of cereal? Make toast and eat it on your way to work. Make your breakfast the night before. Making time for breakfast is making time to be healthy.

• "Not hungry?"To get started, don't eat anything after an early supper. Finish supper by 7:30 p.m.

• "Might gain weight?"Eating breakfast will actually help you reach and maintain your healthy weight. Your appetite will be satisfied longer. You'll be eating food when you can best burn the calories. You'll feel great. Eat breakfast.

• You "don't like eating breakfast?"It is in your best interest to eat breakfast. Take the step. Do the right thing. Eat breakfast.

Starting your day with breakfast sets you on the path to success that day. Breakfast helps avoid distraction, helps you avoid overeating, and enhances your attentiveness and performance. Most people can sustain themselves for a few hours on a breakfast of 250-350 calories. But skipping that small amount entirely could be the biggest mistake of your day!

Whatever your choice, eat something.

---Issued in Public Interest by NGO ASHA

[Source: LMHSPL]

FINALLY GOOD NEWS FOR ALL DIABETICS ?

FINALLY GOOD NEWS FOR ALL DIABETICS ??? 

We came to know that DR. TONY ALMEIDA ( Bombay Kidney Speciality expert ) made the extensive below experiments with perseverance and patience and discovered a successful treatment for diabetes.
Now a days a lot of people, old men & women in particular suffer a lot due to Diabetes. Take the benefit from it

Ingredients:

1 - Wheat flour 100 gm
2 - Gum(of tree) (gondh) 100 gm
3 - Barley 100 gm
4 - Black Seeds (kalunji) 100 gm

Method of Preparation:

Put all the above ingredients in 5 cups of water.
Boil it for 10 minutes and put off the fire. Allow it to cool down by itself.
When it has become cold, filter out the seeds and preserve the water in a glass jug or bottle.

How to use it?
Take one small cup of this water every day early morning when your stomach is empty.
Continue this for 7 days. Next week repeat the same but on alternate days. With these 2 weeks of treatment you
will wonder to see that you have become normal and can eat normal food without problem.


OUR MESSAGE:  

SINCE THESE ARE ALL NATURAL INGREDIENTS, TAKING THEM IS NOT HARMFUL. SO THOSE WHO ARE SCEPTICAL ABOUT THIS TREATMENT MAY STILL TRY IT WITHOUT ANY HARM. WORST CASE SCENARIO WILL BE THAT YOU REMAIN STILL SAME AS YOU WERE BEFORE






---Issued in Public Interest by NGO ASHA

Feed the Children !!!!(2)

Feed the Children

National Youth Day in India

National Youth Day in India was on 12th January

The birthday of Swami Vivekananda was on January 12 which is observed as National Youth Day in India.

In 2011, in an attempt to be able to effectively convey the message of Swamiji to everyone a group of professionals and students, have put together a 6-minute video introducing Swamiji and his message. The video captures parts of Swamiji's biography, his message and his vital contribution to India and the world.

You can visit the special National Youth Day website put up by the young professionals here.

46 per cent Indian children suffer from malnutrition

46 per cent Indian children suffer from malnutrition

Despite India's recent economic boom, at least 46 per cent of its children up to the age of three still suffer from malnutrition, making the country home to a third of the world's malnourished children, a recent study said.

Nothing that the country is an 'economic powerhouse but a nutritional weakling', the report by the British-based Institute of Development Studies, which incorporated papers by more than 20 analysts from India, said, "At least 46 per cent of children up to the age of three in India still suffer from malnutrition."

It's the contrast between India's fantastic economic growth and its persistent malnutrition which is so shocking," Lawrence Haddad, director of the IDS, told The Times.

The United Nations defines malnutrition as a state in which an individual can no longer maintain natural bodily capacities such as growth, pregnancy, lactation, learning abilities, physical work and resisting and recovering from disease.

The report said India will not meet the United Nations Millennium Development Goal, of halving its number of hungry citizens till 2043, though it had committed in 2001 to reach it by 2015.

The report also highlighted the government's failure to improve basic living standards for most Indians despite its unprecedented economic growth since 2004.

"The boom has enriched a consumer class of about 5 crore people, but an estimated 88 crore people still live on less than $2 a day, many of them in conditions worse than those found in sub-Saharan Africa," it said.

It said that an average of 6,000 children died every day in India; 2,000 to 3,000 of them from malnutrition

The report said that one of the main problems was that millions of Indians were unable to hold government officials to account for delivering government feeding programmes, with bureaucrats frequently excluded large groups of individuals -- including those from the lower castes and women -- from government initiatives.

Michael Anderson, the head of Department of International Development in India, which will spend 500 million pounds on health and nutrition in India between 2008 and 2012, said, "There is no shortage of ideas about what to do to tackle malnutrition. But leadership from the top and joint action across the government are needed to turn these ideas into practical solutions. The challenge is urgent: the lives of millions of children depend on it."

Sources:   WHO, Encarta, Enc-09, MC, IWA, IANS

STROKE Awareness: Remember the 1st Three Letters.... S. T. R.

STROKE Awareness: Remember  the 1st Three Letters.... S. T. R.  

RECOGNIZING A STROKE 

 

 

Sometimes symptoms of a  stroke are difficult to identify. Unfortunately,  the lack of awareness spells disaster. The  stroke victim may suffer severe brain damage  when people nearby fail to recognize the  symptoms of a stroke. 

 

A  neurologist says that if he can get to a stroke  victim within 3 hours he can totally reverse the  effects of a stroke....totally. He said  the trick was getting a stroke recognized,  diagnosed, and then getting the patient  medically cared for within 3 hours, which is  tough. 

Now doctors say a  bystander can recognize a stroke by asking three  simple questions: 

 

S  *Ask  the individual to SMILE. 
T  *Ask  the person to TALK and SPEAK A SIMPLE SENTENCE  (Coherently) 
(i.e. It is sunny out  today.) 
R *Ask  him or her to RAISE BOTH  ARMS. 

 

If  he or she has trouble with ANY ONE of these  tasks, call emergency number immediately, describe the symptoms to the  dispatcher and/or take . 

 

New  Sign of a Stroke -------- Stick out Your  Tongue 

 

NOTE:  Another 'sign' of a stroke is this: Ask the  person to 'stick' out his tongue.. If the tongue  is 'crooked', if it goes to one side or the  other,   that is  also an indication of a  stroke. 

FEED THE CHILDREN

FEED THE CHILDREN

11 Ways to Get Portions Under Control

11 Ways to Get Portions Under Control

One of the biggest determining factors of weight loss success is portion control. On average, we eat way too much at meal time, and often our snacks are super-sized. It is very easy to overeat when oversized portions and all-you-can eat buffets surround us. For many people, food also acts as a drug. You can become addicted and need a bigger amount of food to satisfy your hunger.

A "portion" is how much food you choose to eat at one time. Portion size dramatically impacts the calories that you consume. Portion sizes began to increase in the 1980s and have been skyrocketing ever since. Dietitians agree that portion control is central to healthy eating and keeping our weight under control. Here are some tips that can help you in keeping your portion size under control at meal time and contribute to your overall health:

1. Eat High Quality, Not Quantity: Avoid fast foods and eat fiber-rich foods such as vegetables and cereals. These fiber-rich foods have the ability of making you feel fuller over a long period of time. Thus you eat less throughout the day if you have fiber rich food. Fast foods are stripped of nutrients, so your body will make you eat more calories in its hunt for nutrients. Replace chips and sweetened soft drinks with healthier raw veggies, fruits, whole-grain biscuits and low-fat cheese.
2. Don't Clean Your Plate: Some people will clear their plate no matter how much food is presented in front of them. This is bad habit when it comes to weight loss. By skipping on the leftovers, you'll save on a lot of calories.
3. Use Smaller Dishes: Our dish size is also increasing day by day. The common psychology is the bigger the plate, the more food you can put on it. Same is true for bowls and glasses. Using smaller dinnerware may help you consume fewer calories. Eating with a small spoon will help you eat more slowly and savor your meal.
4. Focus on Eating: Don't multitask when you are eating. Watching the TV or working on the computer leads to over eating. Try to sit down to dinner as a family, relax and savour your dinner.
5. Eat Regularly: Eating at regular intervals throughout the day is the best way to keep your metabolism high. If you wait until you're hungry, you're more likely to overindulge at the next meal. The ideal meal plan is to have three balanced meals and two snacks a day.
6. Drink water: Water keeps you hydrated to avoid overstuffing. It also reduces your appetite to some extent. Don't like water, have green tea. Drinking green tea, at least thirty-minutes before meal time, will help curb your appetite. However, other drinks like sodas and fruit juices can contain a lot of extra calories and carbohydrates.
7. Eat slowly: Slowing the pace a little gives your body time to send the message that you are full. So put your fork down between bites. Take time to savor each bite throughout your meal. 'Mindful eating' is a great way to help you with portion control.
8. Avoid Eating Out: Portion sizes at restaurants can be up to 4 times as big as they should be. Avoid eating out as much as possible. Also, do not visit a restaurant starving. This would lead to over eating. Even if you have to eat out ensure that you order fiber-rich foods and vegetables on the menu.
9. Don't eat out of the container: Don't eat directly out of large packages of snack foods. The larger the package, the more you are likely to eat. Take the food out of the bag or container and put it in a bowl or plate, and put the box or bag away. That way you can see exactly how much you're eating.
10. Count Calories: Weighing and measuring everything you eat helps in maintaining portion control. Make the measuring cup; spoons and weight scale your best friend. Read the labels carefully.
11. Share a meal: Share your meal with a dining partner. Both of you can share and still go away full. It's also a great way of socializing.

Cutting one's portion size can be a very efficient way to continue one's new health focus. Initially it will be tough but the results speak for themselves.

Source: LMT