Calcium For Health

As we grow older, osteoporosis becomes a major concern. Having brittle and fragile bones mean that even a simple fall can potentially be fatal or lead to other complications. Sufficient calcium in your daily diet is important, as it helps prevent bones from becoming weaker and brittle later in life. Unless you are consciously including enough milk, which means three glasses or more, or other dairy products daily, you can never be sure that you have fulfilled your ideal daily calcium intake requirement. In fact, studies have pointed out that, generally, there is a lack of calcium intake among Malaysians' diet. One Way of fulfilling your daily calcium intake is through calcium supplements. When it comes to the question of whether tablet or liquid is better absorbed by the body, bear in mind that the human body needs to absorb and utilize the calcium that you ingest, either from food or supplements. In this case, liquid calcium supplements dissolve well, as these are broken down before reaching the stomach. This means that the calcium is more readily available when it reaches the small intestine for absorption. On the other hand, a hard solid tablet that does not disintegrate properly might possible pass the absorption site of the small intestine. This limits the absorption of the calcium. Calcium plays an important role in our health, particularly as we grow older. Therefore, it is prudent to start ensuring that you get enough calcium at a young age to avoid complications associated with weak and brittle bones.

Approximate calcium content in common food

10 Tips to Healthy Eating and Physical Activity For You

1) Start your day with breakfast.

Breakfast fills your "empty tank" to get you going after a long night without food. And it can help you do better in school. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza!

2) Get Moving!

It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.

3) Snack Smart.

Snacks are a great way to refuel. Choose snacks from different food groups—a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are OK for occasional snacking.

4) Work up a sweat.

Vigorous work-outs—when you're breathing hard and sweating—help your heart pump better, give you more energy and help you look and feel your best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.

5) Balance your food choices—don't eat too much of one thing.

You don't have to give up foods like hamburgers, french fries and ice cream to eat health fully. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods. Balancing food choices from the Food Guide Pyramid and checking out the Nutrition Facts Panel on food labels will help you to get all these nutrients.

6) Get fit with friends or family.

Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.

7) Eat more grains, fruits and vegetables.

These foods give you carbohydrates for energy, plus vitamins, minerals and fiber. Besides, they taste good! Try breads such as whole-wheat, bagels and pita. Spaghetti and oatmeal are also in the grain group. Bananas, strawberries and melons are some great tasting fruits. Try vegetables raw, on a sandwich or in a salad.

8) Join in physical activities at school.

Whether you take a physical education class or do other physical activities at school, such as intramural sports, structured activities are a sure way to feel good, look good and stay physically fit.

9) Foods aren't good or bad.

A healthy eating style is like a puzzle with many parts. Each part—or food—is different. Some foods may have more fat, sugar or salt while others may have more vitamins or fiber. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, don't eat a third.

10)Make healthy eating and physical activities fun!

Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous—try new sports, games and other activities as well as new foods. You'll grow stronger, play longer, and look and feel better! Set realistic goals—don't try changing too much at once.

About bananas

A professor at CCNY for a physiological psych class told his class about bananas. He said the expression “going bananas” is from the effects of bananas on the brain. Never, put your banana in the refrigerator!!! This is interesting. After reading this, you’ll never look at a banana in the same way again. Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber.A banana gives an instant, sustained and substantial boost of energy.Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one f ruit with the world’s leading athletes.But energy isn’t the only way a banana can help us keep fit.?It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet. Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and gene rally make you feel happier.?

PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.? Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia. Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke. Brain Power: 200 students at a Twickenham (Middlesex) school (England) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert. Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives. Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief. Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Mosquito bites: Before reaching for the insect ! bite cre am, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.? Nerves: Bananas are high in B vitamins that help calm the nervous system. Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoo thness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach. Temperature control: Many other cultures see bananas as a “cooling” fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature. Seasonal Affective Disorder (SAD):?Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan. Smoking &Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal. Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to ! the brai n and regulates your body’s water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%! Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape. So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, “A banana a day keeps the doctor away!” PS: Bananas must be the reason monkeys are so happy all the time! I will add one here; want a quick shine on our shoes?? Take the INSIDE of the banana skin, and rub directly on the shoe…polish with dry cloth. Amazing fruit?!!!

Eggs Are Great Source of Nutrients

Balancing nutritional needs with acceptable calorie levels can be challenging. For cancer patients, as nutritional requirements often are increased, maintaining adequate nutrient levels also can be difficult. Eating a variety of nutrient-dense food is excellent advice for everyone. Near the top of the nutrient-dense food list are whole eggs. Because eggs contain a balanced source of amino acids (building blocks of proteins), they are considered the gold standard by which all protein foods are measured. Food packs protein One large egg packs 6.25 grams of protein, 75 calories and 13 essential vitamins and minerals. Most of the protein is contained in the egg white, while vitamins, minerals, fats, carotenoids (orange/red/yellow pigments) and cholesterol are contained in the yolk. One large egg contains about 213 milligrams of cholesterol, but the American Heart Association no longer restricts the number of eggs a person can eat, as long as that person's total cholesterol is kept to 300 milligrams per day. Years of cholesterol feeding studies show that dietary cholesterol has only a minimal effect, if any, on blood cholesterol levels. Eggs are convenient to keep on hand: Enjoy a satisfying scrambled egg, omelet or frittata (an Italian omelet with diced vegetables and meats) in less than 15 minutes Mix eggs with other ingredients from all groups on the Food Guide Pyramid to make a versatile, complete meal Combine eggs with leftover vegetables, pasta or chicken for creative meals that are easy, inexpensive and nutritious Eliminate risk of food-borne illness: Wash hands before and after handling raw eggs Separate raw eggs from other foods, especially those that will not be further cooked Store eggs in the carton in the coldest part of the refrigerator Cook eggs and egg dishes thoroughly; recipes containing eggs should be cooked to 160 degrees Fahrenheit Source : health.yahoo

7 Don’ts After a Meal

7 Don’ts After a Meal, * Don’t smoke- Experiment from experts proves that smoking a cigarette after a meal is comparable to smoking 10 cigarettes (chances of cancer is higher). *Don’t eat fruits immediately - Immediately eating fruits after meals will cause your stomach to be bloated with air. Therefore take fruit 1-2 hrs after meals or 1 hr before meal. * Don’t drink tea - because tea leaves contain a high content of acid. This substance will cause the protein content in the food we consume to harden, thus difficult to digest. Coffee is OK though. * Don’t loosen your belt - Loosening the belt after a meal will easily cause the intestines to be twisted & blocked. * Don’t bathe - Bathing will cause the increase of blood flow to the hands, legs & other extremities, thus the amount of blood around the stomach will decrease. This will weaken the digestive system. * Don’t walk about - People always say that after a meal walk a hundred steps and you will live till 99. In actual fact this is not true. Walking will result in the digestive system being unable to absorb the nutrition from the food we take. * Don’t sleep immediately - The food we take will not bedigested properly. This will lead to gastric problems & infection in our intestines.