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Issue 133
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5110 Kali Era, Sarvadhari
Year, Pushya
month
2066
Vikramarka Era, Sarvadhari
Year, Pushya
month
1930
Salivahana
Era, Sarvadhari
Year, Pushya
month
2009
AD, January
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Contents
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Home
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Diet and Exercise
The Best
Foods You Should Eat
(This post was originally published on June 30, 2008, and recently appeared
on The New York Times’s list of most-viewed stories for 2008. http://well.blogs.nytimes.com/2008/06/30/the-11-best-foods-you-arent-eating/?em)
Nutritionist and author Jonny Bowden has created several lists of healthful
foods people should be eating but aren’t. Some of his favorites, like purslane
(also verdolaga, http://www.vepachedu.com/tsjNovember2004.html#PURSLANE),
guava and goji berries, are available in India, but aren’t always available
at regular grocery stores in US. The goji fruit is obtained from
the goji plant, which flourishes in Asia, specifically the western part of
China, Tibet and Mongolia. The goji fruit that is found to be of the highest
quality is the kind that thrives in the heights of the Himalayas. The
scientific name of the goji plant is lyceum barbarum.
Here are some that are available, but don’t make it to our basket:
1. Beets: Think of beets as red spinach, Dr. Bowden said, because they are
a rich source of folate as well as natural red pigments that may be cancer
fighters. Among superfoods, the humble beet is high on the list. Not
only is the beet packed with nutrients, but beet pigments are loaded with
powerful antioxidant compounds called betalains. But the best reason to eat
a beet is because you like the taste. Beets are available year-round,
but the best time to buy them is June through October, when they are at their
most tender. Look for unblemished bulbs with sturdy, unwilted greens. In
addition to the usual red variety, you may find beautiful golden beets, and
pink-and-white striated Chioggia beets.
How to eat: Fresh, raw and grated to make a salad. Heating decreases the
antioxidant power.
2. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost
cancer-fighting enzymes.
How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
3. Swiss chard: A leafy green vegetable packed with carotenoids that protect
aging eyes.
How to eat it: Chop and saute in olive oil.
4. Cinnamon: May help control blood sugar and cholesterol.
How to eat it: Sprinkle on coffee or oatmeal.
5. Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
How to eat: Just drink it.
6. Dried plums: Okay, so they are really prunes, but they are packed with
antioxidants.
How to eat: Wrapped in prosciutto and baked.
7. Pumpkin seeds: The most nutritious part of the pumpkin and packed with
magnesium; high levels of the mineral are associated with lower risk for
early death.
How to eat: Roasted as a snack, or sprinkled on salad.
8. Turmeric: The “superstar of spices,” it may have anti-inflammatory and
anti-cancer properties.
How to eat: Mix with scrambled eggs or in any vegetable dish.
9. Frozen blueberries: Even though freezing can degrade some of the nutrients
in fruits and vegetables, frozen blueberries are available year-round and
don’t spoil; associated with better memory in animal studies.
How to eat: Blended with yogurt or chocolate soy milk and sprinkled with
crushed almonds.
10. Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating
vitamin A; fills you up on very few calories.
How to eat: Mix with a little butter, cinnamon and nutmeg.
Vegetarian Children
Children can start on a vegetarian diet from birth, said Sarah Krieger, a
spokeswoman for the American Dietetic Association who is a registered dietitian
at All Children's Hospital in St. Petersburg, Fla. Breast milk or an
iron-fortified formula are necessary in the first six months, she said, adding
that soy-based formula is an option.
Vegetarian diets exclude meat, but the name is sometimes loosely worn. Some
self-described vegetarians eat fish or poultry on occasion, while others
-- called vegans -- cut out animal products of any kind, including eggs and
dairy products. Eating vegetarian can be very healthy -- nutritionists
often push kids and adults to eat more fruits and vegetables, of course.
A balanced vegetarian diet for growing children can get sufficient amounts
of protein, vitamins B12 and D, iron, calcium and other important nutrients.
Anecdotally, adolescent vegetarianism seems to be rising, thanks in part
to YouTube animal slaughter videos that shock the developing sensibilities
of many U.S. children. But there isn't enough long-term data to prove that,
according to government researchers. A new estimate of young vegetarians
comes from a recent federal Centers for Disease Control and Prevention study
of alternative medicine based on a survey of thousands of Americans in 2007.
Dance for Health
It has been discovered that dancing provides a whole range of health benefits
ranging from dealing with obesity to greater mental agility. The British
Heart Foundation (BFH) recognizes dancing as a moderate intensity exercise,
which was defined by Ellen Mason as "Any exercise where you feel warm and
sweaty but can still talk to someone," and that "This could involve dancing
at home to your radio, joining a local salsa group or even clubbing with
friends." Any moderate exercise performed 5 times a week for 30 minutes duration
can lower a person's heart attack risk by half.
Foods Under a Dollar
Here’s the DivineCaroline list of healthy foods for under $1:
1. Oats: High in fiber and good for cholesterol. A dollar buys you a week’s
worth of breakfast or keeps you well-supplied in oatmeal cookies.
3. Kale: At about a dollar a bunch, this is one of the cheapest greens you’ll
find in the supermarket. Toss into a stir-fry or check out recipes for German-style
kale or traditional Irish colcannon.
4. Potatoes: Stay away from fries and chips, and eat them skin and all as
a good source of vitamin C and potassium. Choose sweet potatoes or yams for
an added serving of beta carotene. Here’s a recipe for easy breakfast potatoes
that uses just 2 tablespoons of olive oil.
5. Apples: Tasty, cheap and filling, apples are a fun way to dress up a meal,
either cooked or turned into applesauce.
6. Nuts: Some nuts like pecans and macadamias cost more, but peanuts, walnuts
and almonds, particularly when bought in the shell, won’t break your budget.
Eat them plain or sprinkle in salads. Nuts aren’t as fattening as you might
think. Read more in Going Nuts for the Holidays.
7. Bananas: Shop around for deals; DivineCaroline found them for 19 cents
apiece at Trader Joe’s. A dollar gets you a banana a day for the workweek,
and they are great in smoothies, cereal and with yogurt.
8. Garbanzo Beans: Also known as chickpeas, garbanzos are cheapeast in dry
form, but even precooked beans will still only cost about a dollar. If you
don’t like garbanzos, any bean will do. Check out DivineCaroline’s recipe
for orange hummus.
9. Broccoli: Easy to make and cheap, broccoli is a no-brainer for any budget
meal.
10. Watermelon: The whole melon costs more than a dollar, but the per-serving
cost is only about 20 cents, the site says.
11. Wild Rice: About the same as white rice, but better for you with a nutty
flavor.
12. Beets: Roasted in the oven or shred into salads, beets are packed with
nutrients. For extra value, buy them with greens on for stir fry or to toss
in a salad. Beets have been a popular topic on Well. Check out Pass the Beets,
Again for several recipes that take beets beyond the can.
13. Butternut Squash: In season, the butternut squash costs less than a dollar
a pound. It can be tough to cut up, but it’s hearty and easy to bake or prepare
as a soup. Check out DivineCaroline’s pear and squash bruschetta.
14. Whole Grain Pasta: A cheap staple, but pick the whole grain variety for
added nutritional punch.
16. Spinach: Cheap year-round, packed with nutrition and great in salads
or a spinach frittata.
17. Tofu: An inexpensive protein source. Add to smoothies for a protein boost,
suggests DivineCaroline.
18. Milk: Per serving, milk and many milk products like yogurt are still
under a dollar.
19. Pumpkin Seeds: Not the most practical item on the list because most of
us aren’t carving pumpkins every day and they are expensive to buy on their
own. Still, they are great on salads and as a snack, so it’s always worth
saving pumpkin seeds when you have a pumpkin.
20. Coffee: Skip the Starbucks and make it at home, where it’s just 50 cents
a cup. Plus, there’s plenty of evidence that it’s good for you.
Coffee Makes
You See Ghosts!
People who drink too much coffee could start seeing ghosts or hearing strange
voices, UK research has suggested. People who drank more than seven
cups of instant coffee a day were three times more likely to hallucinate
than those who took just one, a study found in the journal Personality and
Individual Differences. However, academics say the findings do not
prove a "causal link". They also stress that experiencing hallucinations
is not a definite sign of mental illness and that about 3% of people regularly
hear voices. When under stress, the body releases a hormone called
cortisol which is produced in greater quantities after consuming caffeine.
The extra cortisol boost could be what causes a person to hallucinate.
Besides coffee, sources such as tea, chocolate, "pep" pills and energy drinks
contain caffeine.
Recent research has linked high caffeine intake among pregnant women to miscarriage
or low birth weight. Other studies suggested it could help prevent
skin cancer, reduce nerve damage associated with multiple sclerosis, or cause
problems for diabetes sufferers.
The consumption of coffee in Japan is relatively high, as is the rate of
cancer of the esophagus in men. Compared with people who did not drink
coffee, those who drank one or more cups per day had half the risk of developing
mouth, pharynx and esophagus cancers, according to a report in the American
Journal of Epidemiology. Cessation of alcohol consumption and cigarette
smoking is currently the best-known way to help reduce the risk of developing
these cancers. In addition, coffee could be a preventive factor in
both low-risk and high-risk populations.
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Miscellaneous
Eight Hours of Sleep
Getting enough sleep could prevent the common cold. A study published in
the Archives of Internal Medicine found that people who got 8 hours of sleep
per night were less likely to get sick from cold-causing viruses than people
who got less than 7 hours, or those who slept poorly. The researchers
said it could be that sleep fine-tunes the body's immune response.
Herbal Supplements
Herbal medicines aren't as strictly regulated as conventional medicines and
that evidence on their safety and effectiveness is often lacking.
These products can sometimes interfere with other drugs and may even cause
dangerous side effects. Good resource are http://www.pubmed.gov, an online
service from the National Library of Medicine and National Institutes of
Health that contains summaries from published research and the National Center
for Complementary and Alternative Medicine's Web site, http://www.nccam.nih.gov,
which contains helpful information for evaluating these products.
Smoking
Ban Reduces Heart Attacks
A smoking ban in one Colorado city led to a dramatic drop in heart attack
hospitalizations, according to a new study that is considered the best and
longest-term research to show such a link. The rate of hospitalized cases
dropped 41 percent three years after the ban of workplace smoking in Pueblo,
Colo., took effect. There was no such drop in two neighboring areas, and
researchers believe it's a clear sign the ban was responsible. The study
suggests that secondhand smoke may be a terrible and under-recognized cause
of heart attack deaths in this country. At least eight earlier studies
have linked smoking bans to decreased heart attack. Secondhand smoke
causes an estimated 46,000 heart disease deaths and about 3,000 lung cancer
deaths among nonsmokers each year, according to statistics cited by the CDC.
Smoking bans are designed not only to cut smoking rates but also to reduce
secondhand tobacco smoke. It is a widely recognized cause of lung cancer,
but its effect on heart disease can be more immediate. It not only damages
the lining of blood vessels, but also increases the kind of blood clotting
that leads to heart attacks. Reducing exposure to smoke can quickly cut the
risk of clotting, some experts said.
Sleep Apnea
Obstructive sleep apnea decreases blood flow to the brain, elevates blood
pressure within the brain and eventually harms the brain’s ability to modulate
these changes and prevent damage to itself, according to a new study published
by The American Physiological Society. The findings may help explain why
people with sleep apnea are more likely to suffer strokes and to die in their
sleep. Sleep apnea is the most commonly diagnosed condition amongst sleep-related
breathing disorders and can lead to debilitating and sometimes fatal consequences
for the 18 million Americans who have been diagnosed with the disorder. This
study identifies a mechanism behind stroke in these patients. During
sleep apnea episodes, the upper airway becomes blocked, hindering or stopping
breathing and causing blood oxygen levels to drop and blood pressure to rise.
The person eventually awakens and begins breathing, restoring normal blood
oxygen and blood flow to the brain. Ordinarily, the brain regulates
its blood flow to meet its own metabolic needs, even in the face of changes
in blood pressure -- a process known as cerebral autoregulation. This study
found that the repeated surges and drops in blood pressure and blood flow
during numerous apnea episodes each night reduces the brain’s ability to
regulate these functions.
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Recipes
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Spicy
South Indian Cauliflower
1 large cauliflower (1 3/4 to 2 pounds), broken into florets, 2 tablespoons
canola or peanut oil, 1-inch piece of ginger, peeled, sliced and cut into
thin slivers or minced, 1 teaspoon cumin seeds, lightly toasted and
crushed, 1 to 2 Serrano chilies, to taste, seeded if desired and minced,
1 cup chopped fresh or canned tomatoes, 2 teaspoons coriander seeds, lightly
toasted and ground, 1/4 teaspoon cayenne pepper, 1/2 teaspoon turmeric, salt
to taste, 1/4 cup chopped cilantro, 1 lime, cut in wedges, for serving.
Place the cauliflower in a steaming basket above one inch of boiling water.
Cover and steam for one minute. Lift the lid and allow steam to escape for
15 seconds, then cover again and steam for five minutes or until the cauliflower
is just tender. Remove from the heat and refresh with cold water. Quarter
the larger florets, and set the cauliflower aside. Heat the oil in
a large, heavy nonstick skillet or wok above medium heat. Add the ginger,
cumin seeds and chilies, and stir-fry for one minute. Add the cauliflower
and stir-fry for two to three minutes. Stir in the tomatoes, ground coriander,
cayenne, turmeric and 1/2 teaspoon salt. Cook, stirring, for five minutes,
until the tomatoes have cooked down and the mixture is fragrant. Taste and
adjust salt. Stir in the cilantro, stir for another 30 seconds and then serve,
passing lime wedges for squeezing. Serve this with rice or with flat
Indian bread. http://www.nytimes.com/2009/01/07/health/nutrition/07recipehealth.html?em
Barley Risotto
7 to 8 cups vegetable stock, as needed salt, 2 tablespoons extra virgin olive
oil, 1 small or 1/2 medium onion, minced, 2 large garlic cloves, minced or
pressed, 1 1/2 cups barley, 1 medium cauliflower, separated into small florets
or sliced 1/2 inch thick, 1 cup robust red wine, such as a Côtes du
Rhône, 3 tablespoons chopped flat-leaf parsley, 2 ounces Parmesan cheese,
grated (1/2 cup), freshly ground pepper
Season the stock with salt and bring to a simmer in a medium saucepan.
Heat the oil over medium heat in a large, heavy nonstick frying pan or a
wide, heavy saucepan. Add the onion. Cook, stirring, until the onion begins
to soften, about three minutes. Add the garlic, cauliflower and barley. Cook,
stirring, for a couple of minutes, until the grains of barley are separate
and beginning to crackle. Add the red wine and cook, stirring, until there
is no more wine visible in the pan. Stir in enough of the simmering stock
to just cover the barley. The stock should bubble slowly. Cook, stirring
often, until it is just about absorbed. Add more stock and continue to cook
in this fashion, not too fast and not too slowly, adding more stock when
the barley is almost dry, until the barley is tender but still chewy. Taste
and add salt if necessary. Add another ladleful of stock to the barley.
Stir in the parsley and Parmesan, and immediately remove from the heat. Add
freshly ground pepper, taste one last time and adjust salt. Serve at once.
http://www.nytimes.com/2009/01/09/health/nutrition/09recipehealth.html?em
Black Beans
con Queso Bean Dip
Ingredients: 1/4 cup butter or margarine; 1 large onion. finely chopped;
2 garlic cloves, pressed; 1/3 cup all-purpose flour; 2 cups of milk; 2 packages
(8 ounces) shredded cheddar cheese; 2 15 ounce cans black beans, rinsed and
drained; 1 4.5 ounce can chopped green chiles; 1 teaspoon vegetarian Worcestershire
sauce; 1/4 teaspoon ground red pepper; Tortilla chips, corn chips or crackers
Preparation: Melt butter in a large soup pot over medium heat; add onion
and sautee 8 minutes. Add garlic and sautee 2 minutes or until onion is tender.
Stir in flour until smooth; cook mixture, stirring constantly, 1 minute.
Gradually add milk, stirring constantly, until thickened. Add cheese, stirring
constantly over low heat until cheese melts. Stir in black beans and
remaining ingredients, gently stirring until mixture is thoroughly heated.
Serve warm with chips or crackers.
http://vegetarian.about.com/od/saucesdipsspreads/r/beansconqueso.htm
Stuffed Tomatoes
4 large firm tomatoes; 2 tbsp olive oil; 1/2 cup onion, diced; 2 cups pre-cooked
rice; 1/3 tsp allspice; salt and pepper to taste
Preparation: Pre-heat oven to 350 degrees. Cut 1/2 inch off tops of tomatoes.
Use a small knife or a melon baller to gently scoop out the insides of the
tomatoes, being careful not to cut through the bottoms. Sautee the
onions for a few minutes in olive oil, until soft. In a large bowl,
combine the rice with the remaining ingredients, then combine the sauteed
onions as well. Using a small spoon, scoop the rice mixture and stuff
each tomato. Gently pack in the rice, so the whole tomato is full.
Lightly brush the tomatoes with a bit olive oil and place in a baking dish.
Bake for 25 minutes.
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Notice: This material contains only
general descriptions and is not a solicitation
to sell any insurance product or security, nor is it
intended as any financial, tax, medical or health care advice.
For information about specific needs or situations,
contact your financial, tax agent or physician.
Back
to the Top
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Source: The
primary sources cited above,
New York Times (NYT), Washington
Post (WP), Mercury News, Bayarea.com,
Chicago Tribune, USA Today, Intellihealthnews,
Deccan Chronicle (DC),
the Hindu, Hindustan Times, Times
of India, AP, Reuters, AFP, womenfitness.net,
about.com
etc.
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