Category Archives: Fitness and health

4 Healthy Kitchen Tips That Make It Easier To Eat Healthy

4 Healthy Kitchen Tips That Make It Easier To Eat Healthy


The kitchen is the heart of any home. It’s where people gather, the place where nourishment, the anticipation of delicious meals, and the sharing of the day’s news come together. It’s good smells, family traditions, and the bustle of everyday activity. There’s a reason why guests tend to end up in the kitchen at parties. People used to gather around a fire—now, the kitchen is the place to congregate, eat, and bond.

For all those benefits, your kitchen can also affect your health in a negative way. Here’s what to look out for, plus a few easy changes you can make to avoid falling into these traps.

1. Healthy Kitchen Obstacle: Your counter is like a junk food buffet.

It is never understood how some people could have cookie jars—especially glass ones—and candy dishes on their counters. The truth is that most of us will go straight for those things if they’re lying around in the open. This goes beyond common sense—research backs it up, too. According to a 2015 study out of Cornell University’s Food and Brand Lab and published in Health Education and Behavior, your environment plays a major role in your eating habits. Researchers found that when people only kept fruit on their countertops, they had lower BMIs than when they kept treats like candy in plain view.

“If you just came back from work and were feeling hungry, would you steal a chip or two or three from a bag of chips lying on your kitchen counter? Most people probably either would or they would spend a lot of willpower resisting the urge to eat the chips,” says study co-author Brian Wansink, Ph.D., director of Cornell University’s Food and Brand Lab and author of Slim By Design: Mindless Eating Solutions For Everyday Life.

A person who will eat the chips while expending a considerable amount of energy trying to resist diving into the bag a second and third time. You may be the same, and while that’s normal, it’s not necessarily the best thing for your well being. Grabbing two or three chips or a few pieces of candy here or there doesn’t sound like a lot, but hell yeah, that stuff adds up over time!

Healthy Kitchen Tip: The power of suggestion is real. Tuck snacks and treats out of sight in a cabinet. Either keep your counters clear of food, or put a bowl of fruit out. If you find yourself going back again and again to the same unhealthy food regardless of where you put it, it’s probably time to consider how regularly you should be buying it.

2. Healthy Kitchen Obstacle: You stock your kitchen without thinking it through.

As a registered dietitian, I have plenty of clients who buy all sorts of unhealthy food “for the kids” or “because my husband likes it.” Yeah, right. They know as well as I do that a lot of that food is going to end up in their stomachs, not anyone else. I feel their pain, though, because I do the exact same thing with peppermint fudge ice cream every single Christmas.

Healthy Kitchen Tip: If you want to keep unhealthy food in the house, be mindful of the reason why you’re buying it, then ask yourself if it makes sense to have it around at all times. Are you really buying it for other people and not yourself? Can you actually indulge in moderation—a good thing in my book—instead of devouring the entire bag of chips, box of cookies, or whatever it may be? Would it make more sense to approach it as the kind of treat you have to go buy when you’re really craving it instead of keeping it in the house? Think about these questions when you’re browsing the grocery store shelves—you’ll thank me later.

3. Healthy Kitchen Obstacle: Your plates are giving you portion distortion.

Bigger isn’t always better: A 2015 paper in the British Medical Journal reports that the size of tableware can directly impact people’s weight by nudging them to eat more or less. The researchers theorize that using smaller tableware, along with other portion-awareness methods, can cause a reduction in daily energy intake of between 22 to 29 percent in American adults. In other words, this can mean the difference between you taking in 2,000 calories a day and 1,420 calories a day. Whoa.

Healthy Kitchen Tip: If you can, choose smaller plates, bowls, and cups to eat and drink out of, then do so until you’re satisfied. And while you’re at it, fill half your plate with colorful vegetables—that’s what it should look like twice a day.

4. Healthy Kitchen Obstacle: Your kitchen is distraction central.

Yes, we live in a busy world, but you shouldn’t need to watch TV, go on your computer, use your phone, or scroll through your iPad as you eat every meal. Ideally, the kitchen would be a distraction-free zone, whether you’re just portioning out your food there or eating there, too. Doing either of these when you’re not paying attention can cause you to take in more calories without realizing it, and it’s not even like you really enjoy them!

Healthy Kitchen Tip: When was the last time you sat and just ate without multitasking? If your answer is, “Uh, never?” try being mindful while you eat instead of gulping your meal down while watching your favorite show. Turn the technology off and chew slowly, enjoying every bite. You’re not going to miss anything in the 20 minutes it takes you to eat. Instead, you’ll gain a sense of contentment, peace, and fulfillment—things that happen when you eat a quiet, nourishing meal while using all of your senses to focus on the food in front of you.


Cooking mistakes which make you increase the risk of cancer

Cooking mistakes which make you increase the risk of cancer


Beside cooking delicious, house-wives also should keep an eye during cooking if they want their family’s health are protected.

Reusing cooking oil several times

Reusing cooking oil is one of habits cooking of many housewifes. When be heated several times, the chemical composition of oil quickly changes.

Specifically, vitamins A, E and some nutrients in the oil are destroyed, toxins appear as aldehyde, fatty acid oxide. These substances entering the body will destroy the enzyme causes indigestion, causing headaches, dizziness, abdominal pain, increased risk of cancer …
Turn off the hood too early

Gas stove handy, was selected as a cooking utensil for many families but it’s not really good for people’s health.

In use, gas stoves emit large amounts of carbon monoxide, formaldehyde and nitrogen dioxide. Three types of gases are found in cigarette smoke as passive smoking. To be healthy, you just turn it off after cooking hood finished 3-5 minutes to ensure emissions are escaping altogether.

Cooking with too much grease

Compared with people who consumed less fat, people often eat greasy have higher risk of breast cancer. The reason is eating much grease will lead to obesity.
Obese women have higher levels of ostrogen and insulin than women who have balance shape.

These is also a factor that causes breast cancer and endometrial.

Heat oil too hot

Do not wait till the oil streams. It’s not good for your health. It not only makes unpleasant odours, but also destroys the antioxidant effects of oil. More seriously, the oil can form harmful substances.

Cooking with too much salt

Salt increases the flavor to dishes but it also directly harms to the body. Experts from the US National Cancer Institute (NIC) said, eating too much salt diets is the culprit causing stomach cancer susceptible because it increases the risk of bacterial infections which cause fibroids.

Adding too much sugar to recipes

Although not directly cause cancer, but the absorption of large sugar increases the risk of overweight and obesity. Meanwhile, obesity causes changes in the levels of insulin and sex hormones in the body. This change impacts increase the risk of developing cancer of the breast, colon and uterus.


Do not wash pots before cooking

Many housewives make the common mistake that cooking with a cleanness pot. This habit led grease and food scraps before exposure to high temperatures produce benzopyrene – substance capable of causing cancer. Preferably, you should take the time to wash the pot before you start to cook a different dish.


E-Cig no better than normal cigarettes, can kill cells

E-Cig no better than normal cigarettes, can kill cells


A new study has warned that e-cigs are equally dangerous than normal cigarettes and can cause cancer as well. While testing in lab researchers have found that vapours emitted from electronic devices can damage human cells and in extreme those vapours can kill cells.

Previous studies have suggested that nicotine in cigarette damages human cells. Wang-Rodriguez, chief of pathology at the San Diego branch of the US Department of Veteran Affairs, says that they have found some other products along with nicotine that affects cells. According to study authors, nicotine present in the e-cigs cannot harm so much and there must be other components in the e-cigarettes that are doing this damage. However, researchers haven’t identified those compounds yet.The US FDA (Food and Drug Administration) that regulate nicotine products does not regulate e-cigs. However, FDA has warned people of negative effects of smoke from electronic devices.

The US FDA (Food and Drug Administration) that regulate nicotine products does not regulate e-cigs. However, FDA has warned people of negative effects of smoke from electronic devices. For the study, Rodriquez tested two variants of e-cigs — nicotine and nicotine free version. Nicotine version makes a person addictive and affects cells, researchers already knew that. However, study authors were astonished to see that nicotine free version too altered cells and killed some cells in extreme cases.

Currently, there are more than 500 brands of e-cig and their marketing strategies makes them appear to the public that e-cigs are safe and will not cause any harm to health. Thus, attractive advertisement encourages people in using e-cig and develops a belief that e-cigs are safe when compared to regular cigarettes. According to reports, more than 2.6 million people use e-cigarettes in the UK itself and India is not far behind. Rodriguez further added that more research is needed to study the long-term effect of e-cigs.

The study appeared in the journal Oral Oncology.

Overweight young adults can reduce diabetes risk if they lose weight early enough

Overweight young adults can reduce diabetes risk if they lose weight early enough

fat man_k7lifestyle

New research has found that the risk of diabetes associated with obesity can be reversed if obese young people make efforts to lose weight before middle-age.

The team of researchers from St George’s University of London wanted to look at the effect of BMI in earlier life on the risk of heart attack, stroke or diabetes in later life, three major diseases in which obesity is an established risk factor.To look at a possible link the team measured the body mass index (BMI) of 7735 middle-aged men between 40 and 59 years of age. The measurements were then compared to data collected on the BMI of the men aged 21, taken from their military service records or previous participation in a medical study.

From the 4846 men that provided complete data, and taking into account their varying ages and smoking status, the researchers found that men who had had a high BMI at aged 21, but had lowered it by aged 50, had similar or even lower rates of diabetes than those who had a normal BMI when they were younger.

However a similar reversible effect was not seen for the risk of heart attack or stroke, and a high BMI when aged 21, although associated with a higher risk of diabetes in later life, showed no effect on the risk of heart attack or stroke later in life.

Lead researcher Professor Christopher Owen commented on the results saying, “Even in men who carried out UK National Service and were relatively thin in early life compared to more recent men, higher levels of fatness in early adult life appear to be associated with later diabetes. However, effects of early body mass appear to be reversible by subsequent weight loss. These findings have important implications for Type 2 diabetes prevention, especially in more recent adults with high levels of obesity.”

Men who were obese at aged 50 however, still showed an increased risk of diabetes, as well as an increased risk of heart disease and stroke.

The study was published in the journal BMJ Open.

According to the World Health Organization (WHO) worldwide obesity has more than doubled since 1980.

As well as being a major risk factor in diabetes and cardiovascular diseases such as heart disease and stroke, obesity, commonly measured by BMI, is also a risk factor in musculo skeletal disorders such as osteoarthritis, and cancers such as endometrial, breast, and colon cancer.

According to the WHO’s definitions, an individual with a BMI greater than or equal to 25 is overweight, and an individual with a BMI greater than or equal to 30 is obese.


How to deal with academic stress

How to deal with academic stress

study stress_k7lifestyle

Amidst all the aspects of college that students deal with on a daily basis — finances, friendships, roommates, romantic relationships, family issues, jobs, and countless other things — academics always need to take priority. After all, if you don’t do well in your classes, the rest of your college experience becomes impossible. So how can you deal with all the academic stress that college can easily and rapidly put into your life?

Hereby I provide 9 basic ways to reduce academic stress in college

1. Take a good look at your course load. In high school, you could easily manage 5 or 6 classes plus all of your cocurricular activities. In college, however, the entire system changes. The number of units you take has a direct connection to how busy (and stressed) you’ll be throughout the semester. The difference between 16 and 18 or 19 units may seem small on paper, but it’s a big difference in real life (especially when it comes to how much studying you have to do for each class).

If you’re feeling overwhelmed with your course load, take a look at the number of units you’re taking. If you can drop a class without creating even more stress in your life, you might want to consider it.

2. Join a study group. You may be studying 24/7, but if you’re not studying effectively, all that time spent with your nose in your books might actually be causing you more stress. Consider joining a study group.

Doing so will help hold you accountable for getting things done on time (after all, procrastination can be a major source of stress, too), help you better understand the material, and help you combine some social time with your homework. And if there isn’t a study group you can join for any (or all!) of your classes, consider starting one yourself.

3. Learn how to study more effectively. If you aren’t sure how to study effectively, it won’t matter if you study by yourself, in a study group, or even with a private tutor. Make sure that all of your efforts to study are matching up with what your brain needs to retain and truly understand the material.

4. Get help from a peer tutor. Everyone knows those students in class who clearly are mastering the material — and not having a problem doing so. Consider asking one of them to tutor you. You can offer to pay them or even deal in some kind of trade (maybe you can help fix their computer, for example, or tutor them in a subject they’re struggling with). If you aren’t sure whom to ask in your class, check with some of the academic support offices on campus to see if they offer peer tutoring programs, ask your professor if he or she can recommend a peer tutor, or simply look for flyers on campus from other students offering themselves as tutors.

5. Utilize your professor as a resource. Your professor can be one of your best assets when it comes to reducing the stress you feel in a particular course. While it may at first be intimidating to try to get to know your professor, he or she can help you figure out what material to focus on (instead of feeling overwhelmed by thinking you have to learn everything in class). He or she can also work with you if you’re really struggling with a concept or with how to best prepare for an upcoming exam. After all, what could be better for helping you reduce your academic stress than to know that you’re super prepared and ready to ace the upcoming exam?

6. Make sure you always go to class. Sure, your professor may just be reviewing the material that was covered in the reading. But you never know what additional snippets he or she might put in, and having someone go over material you may have already read will just help to solidify it in your mind. Additionally, if your professor sees that you’ve been in class every day but are still having problems, he or she might be more willing to work with you.

7. Reduce your non-academic commitments. It can be easy to lose your focus, but the main reason you are in school is to graduate. If you don’t pass your classes, you don’t get to stay in school. That simple equation should be motivation enough to help you prioritize your commitments when your stress level begins to get a little out of control. If you don’t have enough time to handle your non-academic responsibilities in a way that doesn’t leave you stressed all the time, take a moment to figure out what needs to go. Your friends will understand!

8. Make sure the rest of your college life — sleeping, eating, and exercise — are in balance.Sometimes, it can be easy to forget that taking care of your physical self can do wonders for reducing your stress. Make sure you’re getting enough sleep, eating healthy, and exercising on a regular basis. Think about it: When’s that last time you didn’t feel less stressed after a good night’s sleep, a healthy breakfast, and a good work out?

9. Ask upperclass students for advice with difficult professors. If one of your classes or professors is greatly contributing to, or even the main cause of, your academic stress, ask students who have already taken the class how they handled it. Chances are you aren’t the first student to be struggling! Other students may have already figured out that your literature professor gives better grades when you quote lots of other researchers in your paper, or that your Art History professor always focuses on women artists on exams. Learning from the experiences of those who went before you can help reduce your own academic stress.


What are the best ways to maintain a healthy heart

What are the best ways to maintain a healthy heart


What causes heart attack

Heart and blood vessel disease — also called heart disease — includes numerous problems, many of which are related to a process called atherosclerosis. Atherosclerosis is a condition that develops when a substance called plaque builds up in the walls of the arteries. This buildup narrows the arteries, making it harder for blood to flow through. If a blood clot forms, it can stop the blood flow. This can cause a heart attack or stroke.

A heart attack occurs when the blood flow to a part of the heart is blocked by a blood clot. If this clot cuts off the blood flow completely, the part of the heart muscle supplied by that artery begins to die. Most people survive their first heart attack and return to their normal lives to enjoy many more years of productive activity. But having a heart attack does mean you have to make some changes. The doctor will advise you of medications and lifestyle changes according to how badly the heart was damaged and what degree of heart disease caused the heart attack.

Causes of stroke-

An ischemic stroke (the most common type) happens when a blood vessel that feeds the brain gets blocked, usually from a blood clot. When the blood supply to a part of the brain is shut off, brain cells will die. The result will be the inability to carry out some of the previous functions as before like walking or talking. A hemorrhagic strokeoccurs when a blood vessel within the brain bursts. The most likely cause is uncontrolled hypertension.

Some effects of stroke are permanent if too many brain cells die after a stroke due to lack of blood and oxygen to the brain. These cells are never replaced. The good news is that some brain cells don’t die — they’re only temporarily out of order. Injured cells can repair themselves. Over time, as the repair takes place, some body functioning improves. Also, other brain cells may take control of those areas that were injured. In this way, strength may improve, speech may get better and memory may improve. This recovery process is what rehabilitation is all about.

Ways to maintain a healthy heart-

A healthy heart is the way to healthy living, but the frenzied modern lifestyle is taking a toll on this little muscular organ. A sedentary lifestyle, munching on junk food, alcohol, smoking, long working hours and increasing stress is making the heart more and more vulnerable. The average human heart beats approximately 2.5 billion times during an average lifespan of 66 years. But then are we making the most of 2.5 billion beats? Apparently not… But don`t you think it`s high time that we pay attention to what our heart needs.

Here are a few easy ways to keep your heart young…

1. Eat Healthy: The first and foremost for a healthy heart is to know what is in your plate. Always keep a check on what you eat and when you eat. A diet adequate in vegetables, fruits, whole grains and small amount of oil and red meat can help your heart beat longer.

2. Maintain healthy body weight: Maintaining healthy weight is important for over all well being as obesity increases the risk of various heart diseases, high blood pressure, diabetes etc. Maintain BMI between 20 to 25 which is considered the optimal weight.

3. Practice Yoga, mediate or exercise: Even if you cannot follow all of them together, try implementing one of the practices to enhance your hearts healthy. A 30 minute aerobic exercise improves your heart rate. Yoga and meditation are also great for your heart as they help ease stress which automatically improves your hearts functioning.

4. Be active: If you are unable to take time to exercise regularly, try to be active throughout the day. Take the stairs instead of a lift, mop the floor or try walking back home from work, if you live nearby.

5. Quit smoking and alcohol: This needs no explanation, as everyone who consumes alcohol or smokes knows about what these products can do to their heart. Cutting on cigarettes or alcohol is rather tough, but killing oneself is not a smart choice either. Try getting out of the addiction slowly but surely.

6. Manage stress levels: When things start going wrong, one tends to lose appetite and indulge in excess smoking and drinking. In such a situation, managing the stress level is extremely important. If you let stress get on to your head for long you will gradually decrease the number of years in your life. Talk to friends, socialize, slow down a bit and take a break. Enjoying your life to the fullest is the best way to keep your heart healthy and agile.

7. Check your family history: Having a family history of heart problems can increase your risk of having cardiovascular diseases many folds. If a close relative of yours is suffering from a heart problem, then it’s better for you to take extra care of your health.

8. Get good sleep: Lack of sleep worsens blood pressure and cholesterol. Sleep deficiency also leads to increased stress levels, which also raises the level of inflammation in your body further increasing risk of heart-related problems. A sleep of 7 to 9 hours each night will help your heart stay healthy.

9. Get regular health screening: Get screened for high blood pressure, blood sugar and cholesterol levels.

10. Laugh out loud and be happy: Laughter is indeed the best medicine for your heart. Laughing for just 15 minutes daily can boost blood flow by 22% and prevent arteries from hardening. Being happy is the ultimate mantra to a healthy heart.

Benefits of early morning yoga

Benefits of early morning yoga


It is no secret that the practice of yoga is a full mind, body, and spirit experience.  Many people use yoga as an outlet to relax after a long day or as a daily workout regimine, but what about energizing your morning with your yoga practice? There are a multitude of benefits that come from starting your day on your mat but I am stating only 5 which are the most important ones-

1 Early Morning Yoga Regulates Your Sleep Rhythm & Balance Your Hormones-

Once you make practicing yoga in the morning a habit, your body becomes accustomed to getting up at the same time each day.  It will begin to get you ready to wake up on time, which means you will awake feeling more energized and alert- enhancing this feeling the more that you do it.  While practicing yoga, the attention to breathing, meditation and asana has a positive effect on the endocrine system, which is responsible for long-term body maintenance using glands and hormones, and helps keep you balanced.  Certain yoga poses stimulate the pineal gland that excretes the melatonin hormone that regulates sleep patterns as well. As you regulate your circadian sleep cycles, the feeling of confusion upon awakening from sleep due to widely changing sleep times start to disappear.

2- Early Morning Yoga Helps to Build a Healthy, Consistent Routine-

Studies have shown that 90% of those who exercise regularly, as in more than three times a week, are morning practitioners.  Having an established morning routine encourages you to stick with it and the odds are in your favor responsible to create exercise and self-care habits that endure should you choose to practice or exercise early in the morning.  Most of us live busy lives, our days are busy and time is valuable.  It’s understandably tough to fit in a yoga class during your busy day and by the evening things may come up that prevent you from practicing, or you’re just feeling too tired.  Doing your practice first thing in the morning provides relief to most- just imagine having your yoga practice and your exercise completely done with before 8am!  The feeling of self-empowerment that comes from being disciplined in your routine brings increased mental strength into other areas of your life as well.  Early morning yoga can help to build a healthy, consistent routine to your yoga practice.

3- Early Morning Yoga Creates a More Peaceful, Calm & Grounded Day-

An early morning practice can help set the tone for your entire day ahead. The importance of being calm and grounded before heading out into the chaos of daily life should not be underestimated. That traffic jam, rude person, negative co-worker – that’s not a problem for you as you remember to connect with your breath, to control your breathing. The mind is the king of the body, but the breath is the king of the mind. During your early morning yoga practice you will set an intention to practice love, and heart felt compassion to all sentient beings- this will carry with you throughout your day long after leaving your yoga mat.  Your vibratory frequency starts to increase and others can feel that, the world will start to reflect this peace back to you as well. Love is a higher vibration, or frequency, and a consistent yoga practice will help you attune yourself to this frequency and consciously raise your vibration.  I have found that early morning yoga helps me to be more peaceful, calm and grounded throughout the day.

4- Early Morning Yoga Increases Metabolism Allowing You to Eat More That Day-

Certain types of yoga help to speed up your metabolic rate, which means that you can eat more and burn calories quicker. Practicing yoga first thing in the morning, you improve your digestion and help more nutrients move through your body.  Once the body has a sufficient amount of nutrients moving through, it will begin to metabolize fats and carbs faster, which allows you to eat more.  Choosing healthy, non GMO verified brands and natural organic options are always recommended.  Always be conscious of the first Yama of your yoga practice, which is Ahimsa, (non-harm to all sentient beings, non-violence) when making your food choices. As your yoga practice starts to evolve, this limb of your yoga practice will branch out to include not only your actions, but your thoughts as well.

5- Early Morning Yoga is a Great Caffeine Alternative-

The specific type of breathing done during your early morning yoga practice stimulates your entire body and mind.  All of that fresh oxygen helps wake up the brain and it can feel like a jolt of caffeine, yet unlike coffee or tea, the energy boost you feel from deep pranayama breathing lasts all day long!  Early morning yoga helps you to feel more energized, yet grounded at the same time, thus helping you to accomplish more and be more productive during the day. Even on the days when I feel a little tired or less energy upon waking up, that certainly always changes after my hour long morning yoga practice.  You start to feel alive, with clarity and purpose, and you go about your day with absolutely no caffeine required!


If you’re not an early morning person, or you have not yet tried to incorporate a consistent early morning yoga practice, I highly encourage you to give it a go. Perhaps try it out for a week, or a month, and see if you notice any of the benefits listed. As you continue to make early morning yoga part of your morning routine, I’m confident you will find many more of your own reasons to add to this list.


The Anti-Cancer Diet: Foods to Fight Cancer

The Anti-Cancer Diet: Foods to Fight Cancerphotogallery_top_foods_to_fight_cancer_k7lifestyle

One of the easiest things for a person touched by cancer to address is their diet. Here are 12 foods that can each play a role in fighting one or more steps in the multi-step cancer process (writes Chris Woollams).

Remember that ´good nourishment´ is a crucial weapon in the fight against cancer and any illness. Good cancer nutrition can be vital in increasing your personal odds of survival. A 2012 report by the ACS, covered in Cancer Watch our research centre, stated that there was ´overwhelming evidence´ that diet and exercise could increase survival and even prevent a cancer returning. CANCERactive has consistently maintained this stance for 10 years or more.

Remember too that bioactive natural compounds are likely to do you a lot more good than synthetic pills! Many such compounds have strong and proven epigenetic benefits. So here are a few additions to your cancer diet, as a part of your own Integrated Cancer Treatment Programme.

1: Oily Fish

Fish oil will provide long chain omega-3, a powerful anti-inflammatory in the body that minimizes COX-2 and its abilities to drive localised negative hormones called eicosanoids which inflame and irritate. Omega-3 has been shown to re-lengthen telomeres, which shorten when you have cancer putting the DNA structure at risk, and reducing longevity. Oily fish also contain vitamin A, an important vitamin in the fight against cancer (herring, mackerel and salmon are top of the list). Fish oils have been linked to reduced levels of prostate, breast and colon cancer. Research shows they help prevent cachexia when having chemotherapy. You´ll also get a little vitamin D from them, another proven cancer-fighter. Omega 3 from fish is an important ingredient in your cancer diet. Please note that the omega 3 from flaxseed is short-chain, equally important but has different benefits (for example, it helps oxygenate the tissues and provides essential fibre).

2: Carrots
Along with apricots, peppers and pumpkins, they provide anti-cancer carotenoids like beta-carotene, which converts to vitamin A, as and when required by the body. 1 cup of carrot juice, 2 sweet potatoes, 16 dried apricots and 4 cups of red cherries will each provide 25 mgs. Don´t eat them all at once – people have been known to turn a little orange! A great juice to make yourself involves carrots and apples (for quercitin) and beetroot (for anthocyanins) with a little calming raw ginger. A real cancer fighting drink! Carotenoids are also found in natural food sources such as chlorella. Raw carrots are also high in pectins – your healthy gut bacteria will love you for eating pectins and give you more in return.

3: Red and Yellow Peppers
The top source of vitamin C in the UK – even better than oranges. Vitamin C strengthens your immune cells and neutralises toxins. Linus Pauling thought cancer patients should consume 2 to 10 gms per day.A large red pepper is 250 mgs. 200 gms raw broccoli 175 mgs. 150 gms papaya 90 mgs. An orange 65 mgs. Berries and cherries are great sources. Red and yellow peppers are also good sources of carotenoids.

4: Sunflower Seeds
High in zinc and natural vitamin E. Zinc helps vitamin C do its work and accelerates healing time. It is important to a healthy prostate. You need 15 to 25 mgs per day. Five tablespoons of sunflower seeds give you 10 mgs. Best are oysters, 3 are enough. Milk can block zinc absorption. Sunflower seeds will also provide a little selenium.

5: Nuts
Six cracked brazil nuts will give you your daily selenium; 100 to 200 mcgs is the goal. Selenium is a very potent anti-cancer agent. Eight slices of wholemeal bread, an organic egg, or a large chicken breast will also be enough.

Tuna, onions, broccoli and tomatoes contain selenium too.

People who eat nuts every day (try almonds and walnuts) live longer according to research in Cancer Watch. They off fibre and healthy oils.

6: Mushrooms
There´s an enormous body of research evidence now that shows how ´medicinal´ mushrooms (Shiitake, Maiitake, cordyceps etc) boost the immune system and fight cancer.  Even the button mushroom has cancer fighting ingredients. We have a great review on medicinal mushrooms.

7: Tomatoes
Seven to ten helpings per week, especially cooked.

According to Harvard research 7-10 helpings a week cuts prostate symptoms by 40% and has an influence on many cancers e.g.: lung; colon; cervix; breast.Lycopene is the prime active ingredient, and 25 – 40 mgs the desired daily dose.

It is also found in strawberries, peppers, carrots and peaches, but one tin of tomato soup has 65 mgs alone. Lycopene helps reduce ´bad´ fat levels in the blood stream and is a strong antioxidant.

8: Green leafy vegetables
Along with avocado, beans, carrots, apricots, pumpkins, and egg yolk green vegetables will give you folic acid.This will help your DNA to replicate properly and protect it during radiotherapy.400 micrograms is a recommended amount. Folate, biotin, niacin and vitamin B6 are all B vitamins that help in the cancer fight. Egg yolk, greens and whole grains are the best sources.

It doesn´t just stop there. Green vegetables and sprouting seeds are a source of sulforaphanes which have strong epigenetic (cancer correcting) benefits and have been shown to aid survival from colorectal cancer.A diet rich in greens will help alkalyse your body. A slightly alkaline body is important as it improves the performance of your immune system and research shows it stops new metastases.

9: Broccoli

Like other green cruciferous vegetables (e.g. cabbage, kale, Brussels sprouts), broccoli contains fibrewhich helps eliminate toxins

Moreover, the fibre is rich in galactose, which binds to damaging agents in the intestine, and is one of the favourite foods of good, helpful gut bacteria (as are carrots, apples, chicory and onions).

Broccoli also contains indoles, and especially indole3carbinol which, along with its metabolite DIM, modifies and diminishes aggressive oestrogen action, can modify cellular oestrogen receptor sites, and aids in fighting oestrogen-driven cancers like some breast, prostate, brain and colorectal cancers.

10: Garlic
It is a truly wonderful food. Active ingredients like allicin seem to act to stop the spread of cancer in a number of ways, for example by stopping blood supply forming for tumours.

Garlic also kills microbes and yeasts – after taking drugs and antibiotics the body is often susceptible to these. Garlic is also anti-inflamatory in the body. It has a number of active ingredients. It contains selenium, tryptophan and sulphur-based active agents that attack cancer cells.

11: Beetroot

And cherries, aubergines, plums, red grapes – indeed any purple coloured fruits and vegeatables. They contain anthocyanins (and sometimes also resveratrol). Anthocyanins have been shown to kill cancer cells; Resveratrrol has research supporting its role in fighting certain cancers like blood and brain cancers too.

12: Pulses
Lentils, chickpeas, beans and even soya etc. are a great source of fibre and protein without the animal fat.

Pulses also contain isoflavones, phytoestrogens. People get confused about plant oestrogen. The cells of your body have oestrogen receptor sites. When one form of human oestrogen (oestradiol) binds to them, the result is havoc inside your cells. About 40 times less potent is human oestrogen oestrone and about 40 to 50 times less potent still are plant oestrogens. Now which would you rather have sitting on your receptors? Pulses also provide fibre likelignans that can help neutralise free-radicals in the gut and blood stream.Eat pulses every two days.

Music as medicine:Can music be used to treat specific health problems?

Music as medicine:Can music be used to treat specific health problems?

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New research published on Bottom Line Health by Suzanne B. Hanser (Berklee College of Music) confirms that it helps fight high blood pressure, insomnia and pain.

A growing body of research suggests that music can affect key areas of the brain that help stabilize specific physiological functions necessary to maintain a state of healthy operation. Exactly which type of music to use is down to subjective tastes but the medical conditions can be improved by listening to suitable music

High blood pressure

The hypothalamus controls the autonomic nervous system, which stabilizes our breathing and our heartbeat. It also is linked to emotional activity.
How music helps: The appropriate music can activate happy past memories or images – the hypothalamus then helps slow the heart and respiration rate and subsequently lowers blood pressure.
Scientific evidence: The British Journal of Health Psychology published results from a study in which 75 adults performed a taxing three-minute math problem. Afterward they were made to listen to silence, classical, jazz, or pop music. Those who heard classical music had substantially lower systolic (top number) blood pressure levels than those who heard no music at all. Blood pressure did not significantly improve in people who listened to the music from the other genres.


The average time it takes for a healthy adult to fall asleep is 30 minutes, adults aged 50 and older often have more trouble falling, and staying asleep.
How music helps: Tranquil, relaxing music reduces the amount of the stress-related neurotransmitter noradrenalin that circulates in the bloodstream, having a sedative effect.
Scientific evidence: A study was conducted at Tzu-Chi General Hospital in Taiwan with sixty people aged 60 to 83 that all suffered sleeping difficulties. The study lasted three weeks and researchers reported a 35% improvement in length of sleep, sleep quality, sleep disturbances, and daytime dysfunction in those subjects who listened to soft, slow piano music at night. Piano versions of popular “oldies,” New Age, harp, classical and slow jazz proved to be the most effective types of music used in the study.


How music helps: While music can not eradicate pain it can help alleviate it by creating a secondary stimulus that diverts attention away from the discomfort.
Scientific evidence: The Journal of Advanced Nursing published results from a 14 day study in which 66 older adults with osteoarthritis pain sat quietly for 20 minutes daily, while another group listened to music. Those who listened to music reported a significant decrease in pain.

How does music mend a broken heart?


A 2013 study published in the Journal of Consumer Research showed that people prefer certain music based on recent experiences. For example, a person who just had a frustrating exchange with someone was more likely to choose angry music. Likewise, those with a broken heart chose sad music. And, according to the research, in some cases the brokenhearted say they would prefer to hear a weepy breakup tune rather than cry on the shoulder of an empathetic friend.

New research suggest an aesthetic experience that reflects a person’s mood can help calm emotional turmoil. Thus, sad music or books may help someone get through heartbreak.

The sadness and grief following a broken relationship is part of the human condition — a time when we look for a surrogate to replace the lost personal bond.

Prior research has reported that individuals in a negative mood prefer pleasant, positive aesthetic experiences (cheerful music, or comedies) to counter their negative feelings.

Researchers discovered a preference for sad music was significantly higher when an individual had experienced an interpersonal loss (losing a personal relationship) versus an impersonal loss (losing a competition).

Investigators say the study shows that interpersonal relationships influence a preference for aesthetic experiences.

That is, individuals seek and experience emotional companionship with music, films, novels, and the fine arts as a substitute for lost and troubled relationships.


Maggie noodles: Good or harmful for health

Maggi noodles: Good or harmful for health

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A few months before  Maggi lovers were in for a shock when the news came that scrumptious noodles contain high amount of monosodium glutamate (MSG) and lead.

Shockingly, samples collected in some parts of Uttar Pradesh found that Maggi contains 17 parts per million lead, while the permissible limit is only 0.01 ppm.

MSG, or monosodium glutamate is a type of amino-acid which is added often to packaged food and restaurant meals to boost the flavor of a particular product.

There is still a debate on whether MSG is harmful for health or not as there are still no proven results but yes, there have been reports of people complaining of headaches, nausea, upset digestive system after consumption of foods containing MSG.


But anyway overcoming all controversies and debates the relaunching of Maggi noodles at the end of this October came as a big surprise cum joy for all Maggi lovers.Yes.Beacause in Diwali Maggi, the popular instant noodle brand, returned to store shelves.

The return of Maggi comes at a time when the Indian company”s Swiss parent, Nestle SA, announced a reduction in its full-year sales forecast, citing recall of Maggi, which rakes in Rs 2,000 crore annually for the Indian unit. The world”s largest food company cut its forecast for organic sales growth to 4.5% this year from the previous estimate of 5%.

In a news release, Nestle India said in compliance with court orders, it will start selling new lots of the product only after they are also tested and cleared by the designated three laboratories.
The company said it conducted more than 3,500 tests representing over 200 million packs in both national as well as international accredited laboratories and all reports were clear. In addition to these, various countries including the US, UK, Singapore and Australia have found Maggi noodles manufactured in India safe for consumption, it said.

Conclusion-First of all food regulators in India should mention the amount of MSG added in a particular food product on its packaging so that one can know if it is safe to eat or not.Well good or bad , as far as Maggi is concern, eating noodles frequently is certainly not a ‘good idea’ and is bad for your health, but yes, going by the rule that eating it in small amounts or ‘once in a while’ to relish your taste buds can do.