5111 Kali Era, Virodhi
Year, Pushya month
Vikramarka Era, Virodhi
2010 AD, January
|Diet and Exercise
Brain Food: Breast Milk
In the early stages of Alzheimer's disease, patients typically suffer a major
loss of the brain connections necessary for memory and information processing.
Now, a combination of nutrients that was developed at MIT has shown the potential
to improve memory in Alzheimer's patients by stimulating growth of new brain
connections, reported in the journal Alzheimer's and Dementia. Researchers
found that a cocktail of three naturally occurring nutrients uridine, choline
and the omega-3 fatty acid DHA (all normally present in breast milk) believed
to promote growth of those connections, known as synapses, plus other ingredients
(B vitamins, phosopholipids and antioxidants), improved verbal memory in
patients with mild Alzheimer's. In animal studies, it was shown that
these nutrients boost the number of dendritic spines (small outcroppings
of neural membranes). The omega-3 fatty acids can be found in flax, walnuts,
urad dal and other vegetables.
The New York City health department released guidelines calling for less
salt in packaged and restaurant foods. More than 40 other government and
health groups endorsed the guidelines. They call for 40% less salt in breakfast
cereals, 25% less in breads and 30% less in salad dressing.
Guide to Eating Healthier
Eating healthy starts with the right ingredients -- plenty of fruits, vegetables,
whole grains and legumes. The way we prepare those foods, though, can
have a big effect on their nutritional impact. Steamed broccoli is healthy.
Deep-fried broccoli? Not so much. Check out these tips on maximizing the
healthful benefits of wholesome food:
TOMATOES Value: A rich source of lycopene, a compound that may reduce the
risk of heart disease and some cancers. How to prepare them: Cooking
or processing tomatoes increases the bioavailability of lycopene -- in other
words, your body can absorb it more easily. Pairing cooked tomatoes with
small amounts of oil or fat -- such as tomato sauce and cheese on a pizza
-- also helps absorption. (Of course, you need to be careful not to load
up that pizza with fattening toppings if it's health benefits you're seeking.)
Wait, there's more: Cooking also helps the absorption of carotenoids, antioxidants
present in yellow, red, orange and some dark-green leafy vegetables.
GARLIC Value: Allicin, a compound produced when garlic is crushed, may boost
heart health and help to prevent some cancers. How to prepare it: Crush or
cut raw garlic to release the allicin. Cooking at high temperatures can destroy
allicin, so try adding crushed raw garlic to soups and salads.
No shortcuts: Swallowing garlic pills may be a less fragrant alternative
to eating raw garlic, but a 2002 study showed many supplements don't contain
the required amount of allicin to show positive effects and processing the
garlic may weaken or destroy the compound.
FLAXSEED Value: A good source of fiber, omega-3 fatty acids and cancer-fighting
lignans. How to prepare it: Our bodies can't easily digest whole flaxseeds,
so grind them using a small electric coffee grinder. Store ground flaxseed
in the refrigerator or freezer to slow oxidation. Fun with flax: Flaxseed
has a distinctive nutty flavor. Add it to muffins, sprinkle it on oatmeal,
mix with salad dressing or add to chili.
HERBS AND SPICES Value: A potent source of antioxidants. Cooking with healthy
seasonings adds flavor without the need for salt. How to prepare them: Fresh
herbs and spices typically contain more antioxidants than dried ones. If
you're using dried herbs and spices, rub them between your fingers to release
the oils that have beneficial properties. Smart storage: Keep herbs and spices
in a cool, dry place and replace them when their colors and aromas have faded.
VEGETABLES Value: Help reduce the risk of cancer and diabetes and lower blood
pressure, among other benefits. How to prepare them: Boiling vegetables causes
nutrient loss, so roast, stir-fry, saute or steam them instead. Boiling is
fine if you're going to consume the liquid -- for example, in soups and stews.
Cutting vegetables into small, uniform pieces helps them cook faster and
at the same pace, preserving nutrients.
Buy wisely: When possible, purchase in-season produce that is grown locally
to decrease nutrient loss that can occur during travel and storage.
(The New York Times News Service, http://www.intelihealth.com/IH/ihtIH/EMIHC254/333/24524/1355195.html?d=dmtICNNews)
Secrets to a Long Life
1. Stay away from cigarettes and alcohol
2. Keep a slender physique
3. Get some exercise
4. Eat a healthy diet
5. Keep your cholesterol
6. Keep blood pressure low and
7. Keep blood sugar in check
Build Your Immunity
Research shows that most 50-year-olds who do that can live another 40 years
free of stroke and heart disease, two of the most common killers.
The heart association published the advice online in the journal Circulation.
The group also is introducing an online quiz to help people gauge how close
they are to the ideal. If you fall a bit short, it offers tips for improving.
If you don't eat adequate protein, your body has to break down its own tissue
to make some of this necessary nutrient. This can impede immunity. Sufficient
protein ensures a decent supply of circulating white blood cells and antibodies,
which are essential to a highly functional immune system. Eat two to three
servings a day of low-fat dairy foods, soy foods, nuts or dried beans.
Omega-3 fatty acids may enhance immunity by squelching inflammation. They
may also boost white blood cells. Other research has found that a higher
intake of a specific monounsaturated fat, called oleic acid, decreased pneumonia
risk. It, too, acts by controlling the immune system. Eat tofu, walnuts
and ground flaxseed. Choose canola and olive oils as your main oils.
Consider an omega-3 supplement -- one that has a combined 1,000-milligram
total of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Zinc's effective anti-inflammatory and antioxidant properties help fight
viruses. In a study of older individuals, those with lower than ideal blood
levels of zinc were more likely to get and die from pneumonia. Eat beans
and nuts such as cashews and peanuts.
New research reported in the journal Science Translational Medicine shows
chronic sleep loss cannot be cured that easily. Scientists teased apart the
effects of short- and long-term sleep loss and found that the chronically
sleep-deprived may function normally soon after waking up, but experience
steadily slower reaction times as the day wears on, even if they had tried
to catch up the previous night. It is work with important safety
implications in an increasingly busy society, not just for shift-workers
but for the roughly one in six Americans who regularly get six hours or less
of sleep a night.
The National Institutes of Health says adults need seven hours to nine hours
of sleep for good health. Regularly getting too little increases the risk
of health problems, including memory impairment and a weakened immune system.
More immediately, too little sleep affects reaction times; sleepiness is
to blame for car crashes and other accidents. The new work shows how
two different sleep drives impact the brain, one during the normal waking
hours and the other over days and weeks of sleep loss.
As Ambien has become a frequent aid for the sleepless, stories have emerged
about the victims of its side effects: sleepwalkers, sleep-drivers and sleep-eaters,
hallucinators and the hung-over. By and large, doctors say the prescription
drug is safe and effective, but it can be dangerous when misused. Users
have reported waking at night to eat, drive or rant bizarrely -- with no
recollection later of what they did or said. Some sleep-drivers have
been implicated in serious auto accidents. Researchers and doctors
point out that side effects are often a result of misuse, or overuse, of
Early Menstruation Linked
to Heart Disease
British researchers found that among nearly 16,000 middle-aged and older
women followed for more than a decade, those who'd started menstruating before
age 12 were 23 percent more likely to develop heart disease and 28 percent
more likely to die of cardiovascular causes like heart attack or stroke. These
women also had a 22 percent higher overall death rate and a 25 percent higher
risk of dying from cancer, according to findings published in the Journal
of Clinical Endocrinology and Metabolism. The results suggest that, across
a wide population, women who began menstruating earlier have higher rates
of certain health problems -- and not that the risks are great for any one
woman. But they do suggest that women should be aware of the connection, and
that it seems to be partly related to greater amounts of body fat in women
who started menstruating early. A number of studies have linked early
menarche to an increased risk of breast cancer. Women with an early menarche
also had higher rates of cardiovascular disease risk factors, like high blood
pressure and high cholesterol. Journal of Clinical Endocrinology and Metabolism,
Men are Evolving
A new study comparing the Y chromosomes from humans and chimpanzees, our
nearest living relatives, show that they are about 30 percent different.
That is far greater than the 2 percent difference between the rest of the
human genetic code and that of the chimp's, according to a study appearing
online in the journal Nature. These changes occurred in the last 6 million
years or so, relatively recently when it comes to evolution. There are a
couple of reasons for Y being such an evolutionary powerhouse. One is that
it stands alone and isn't part of a pair like 44 other chromosomes. So when
there are mutations there's no matching chromosome to recombine and essentially
cover up the change. Because women have two X chromosomes, the X chromosome
doesn't have this situation. Another reason has to do with the nature
of mating. When females mate frequently with many partners, there is an evolutionary
pressure on the male to produce the most and best sperm to propagate his
Sun Dried Tomato Pasta
Ingredients: 8 ounce penne pasta; 2 cloves garlic, minced; 1/3 cup chopped
walnuts; 3/4 cup sun-dried tomatoes in oil, drained and chopped; 2 tbsp olive
oil; 1 tsp basil; 1/2 block firm tofu, pressed; salt to taste.
Preparation: In a large saucepan, bring 3 quarts of water to a boil. Add
the penne pasta and cook according to package directions. As the pasta cooks,
prepare the sauce. Place the minced garlic in a large bowl. Add the walnuts,
sun-dried tomatoes, oil and basil. Mash in the tofu and mix well with a spoon.
When the pasta is ready, drain, and add to the mixture in large bowl. Toss
all ingredients until pasta is well-coated. Pour onto a platter and serve
at room temperature or chilled.
Avocado and Pesto
Ingredients: 1 1/2 cups pine nuts or walnuts; 1 bunch basil; 2 cloves garlic;
2 tbsp olive oil; 1/2 tsp sea salt ; 1/4 cup parmesan cheese; 1 avocado,
Preparation: Process together all ingredients except the avocado and the
pasta in a food processor until almost smooth, adding more liquid if needed.
Toss together with avocado and hot pasta.
Pumpkin and Sage
Ingredients: 3 cloves garlic, minced; 1/2 onion, diced; 2 tbsp olive oil;
1/2 cup vegetable broth; 1/2 cup soy milk; 1 1/2 cups pumpkin, canned or
pre-cooked; 1 1/4 tsp sage salt and pepper to taste; 1/3 cup finely chopped
walnuts or pine nuts (optional)
Preparation: If using fresh pumpkin, rather than canned, puree in a blender
first until smooth. In a medium-sized pot or large frying pan, sautee
garlic and onion in olive oil 3-5 minutes. Reduce heat to low, and add vegetable
broth, soy milk, pumpkin and sage. Stir gently to combine ingredients.
Allow to simmer until flavors are well combined, about 8-10 minutes. Add
salt, pepper and walnuts or pine nuts, stirring to combine, then remove from
Ingredients: 2 tbsp oil; 1/2 onion, thinly sliced; 1 block of tempeh, cut
into 1/2 inch cubes and fried; 1 tomato, chopped; 1/4 cup soy sauce; 3 tbsp
brown sugar; water as needed
Preparation: Heat 2 tablespoons oil in a wok. Add onion and fry until the
onion turns translucent. Add tomato and fry for 2-3 minutes more. Then, add
the soy sauce, sugar and tempeh and mix until well coated. Add a bit of water
if the sauce is too thick. Serve hot over steamed rice. http://vegetarian.about.com/od/maindishentreerecipes/r/easytempeh1.htm
Tofu Spring Roll
Ingredients: 1/2 container firm or extra firm tofu, well pressed; 2 tbsp
soy sauce; 1 tbsp olive oil; 2 tbsp sesame oil; 1/2 tsp ginger; 1/4 head
green cabbage, sliced thin; 2 carrots, grated; 1 cup cooked bean thread noodles
or rice vermicelli; one bunch fresh mint leaves spring roll wrappers water.
Preparation: Slice the pressed tofu into thin strips. Heat the soy sauce,
olive oil, sesame oil and ginger in a skillet and sautee the tofu for 5-7
minutes, just until lightly crisp. In a large bowl, toss together the
tofu with the cabbage, carrots and noodles. Submerge spring roll wrappers
in water until pliable one at a time. Place 2 to 3 tablespoons of the
tofu and veggie mixture in wrappers. Place two or three mint leaves on top
of the filling and wrap your spring rolls. Serve with a dipping sauce.
Ingredients: 2 tbsp olive oil; 3 cloves garlic, minced; 4-5 large portobella
mushrooms, diced; 1 onion, diced; 3/4 cup vegetarian mock meat crumbles OR
1 cup TVP, rehydrated; 1 package taco seasoning; 1/2 cup black olives, sliced;
2 cups enchilada sauce; corn or flour tortillas.
Preparation: Pre-heat oven to 375 degrees. Sautee garlic, mushrooms and onion
in olive oil for 4 to 6 minutes, until onions are soft and mushrooms are
cooked. Add mock meat or TVP and taco seasoning packet and cook for another
2 to 3 minutes. Add olives and remove from heat. On stovetop or microwave,
heat tortillas for a few seconds, just until soft and pliable. In a
large baking pan or casserole dish, place a thin layer of enchilada sauce,
about 2 tablespoons. Place about 3 tablespoons of the mushroom and mock meat
mixture in the center of a tortilla. Drizzle with about a tablespoon of enchilada
sauce. Wrap and place in the casserole or baking dish. Continue until filling
is gone. Pour extra enchilada sauce over top of wrapped enchiladas.
Bake for 20 to 25 minutes, or until sauce is bubbly. http://vegetarian.about.com/od/vegetarianmexicanrecipes/r/portenchiladas.htm?nl=1
Ingredients: 2 cloves garlic, minced; 1 small onion, diced; 2 small sweet
potatoes, peeled and chopped; 2 medium carrots, sliced; 1/2 red bell pepper,
chopped (optional); 2 tbsp olive oil; 1 15 ounce can black beans; 1 15 ounce
can diced tomatoes or tomato sauce; 1/2 cup vegetable broth; 1 tbsp chili
powder; 1 tsp cumin; 1/2 tsp cayenne (or to taste); 1/2 tsp garlic powder;
1/2 tsp salt; 1/4 tsp black pepper.
Preparation: Sautee onions and garlic in olive oil for a minute or two, then
add sweet potatoes, carrots and bell pepper until onions are soft, about
5-6 minutes. Reduce heat to medium low, and add remaining ingredients, stirring
to combine well. Simmer, partially covered and stirring occasionally, for
20-25 minutes, until flavors have mingled and vegetables are cooked.
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.
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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,