5110 Kali Era, Sarvadhari
Vikramarka Era, Sarvadhari
|Diet and Exercise
The United Nations Recommends
Meat-less Food to Protect Environment
Although the UN has long recognized the negative environmental impact
of meat production, recently it has connected individual meat consumption
to global warming, a move that the meat industry in the UK is predictably
up in arms about. People should eat less meat to help combat the effects
of climate change, the world's leading expert on global warming has claimed.
Dr Rajendra Pachauri, UN economist and chair of the Nobel prize winning
UN Intergovernmental Panel on Climate Change recommends that individuals
should start by omitting meat from their diet one day a week, then progress
towards a plant-based diet from there. While the media that picked up this
story focuses mostly on greenhouse gases and methane emissions, it completely
ignored the myriad of other reasons that eating meat is bad for the environment,
including (but certainly not limited to) water pollution and consumption,
land usage, rainforest depletion, and more. There's simply no arguing the
fact that eating a plant-based diet of locally grown foods is the optimum
diet for reducing our carbon footprint.
Compassion in World Farming has calculated that if the average UK household
halved meat consumption that would cut emissions more than if car use was
cut in half. While Dr Pachauri's comments are likely to be met with
opposition by many in the food and restaurant industry, Masterchef presenter
and restaurateur John Torode offered his support.
A study in 2006 by researchers at the University of Chicago showed that
a vegetarian diet can do more to reduce your planetary footprint than driving
a hybrid car. In an interview, Professor Gidon Eshel, a geophysicist
and oceanographer states, "the less animal-based food you eat, and the more
you replace those calories with plant-based food, the better off you are,
in terms of your health as well as your contributions to the health of the
According to a new study published in the Journal for Consumer Research,
most people can't distinguish between real meat and mock vegetarian meat!
In the study, performed by social anthropologists from three different universities,
participants rated food items, including vegetarian mock meat substitutes,
better when they thought they were eating the real thing. The researchers
report that although many people claim that they eat meat rather than a vegetarian
substitute because they prefer the taste: Our results challenge that claim.
Participants who ate the vegetarian alternative did not rate the taste and
aroma less favorably than those who ate the beef product. Instead, what
influenced taste evaluation was what they thought they had eaten. It seems
that when it comes to taste, our perceptions and expectations shape our experience
more than the actual food we eat.
Brisk walking could help mental function in older adults. An Australian
study published in the Journal of the American Medical Association found
slight improvements in cognitive function in older people who regularly engaged
in brisk walking or other physical activity per week. The study involved
85 people aged 50 and older who were experiencing memory problems. The
participants were assigned to do at least 2 1/2 hours of physical activity
per week, mainly brisk walking, for 6 months. They were compared with 85
people who were not asked to exercise. After 6 months, the people who exercised
performed 1.3 points better on a 70-point scale of brain function than those
who did not exercise. The effects remained 18 months later, although the
scores were lower. The results are as good as those seen with drugs prescribed
to help Alzheimer's disease. The researchers could not say why exercise affects
brain function. They also note that their results do not prove that
exercise reduces the risk of dementia or Alzheimer's.
Omega-3 oil supplements may work slightly better than a popular cholesterol-reducing
drug to help patients with chronic heart failure, according to new research
published online in the medical journal The Lancet. The researchers
concluded that omega-3 oil is slightly more effective than the drug because
the oil performed better against a placebo than did Crestor. Omega-3 fatty
acids have long been proven to offer health benefits like protecting the
heart and brain, though scientists aren't exactly sure how. Omega-3
fats are thought to increase the body's good cholesterol levels, as well
as possibly stabilizing the electrical system in heart cells, to prevent
abnormal heart rhythms. In contrast, statins act on the body's bad
cholesterol, which may not have a big impact on heart failure. Omega-3
oils can be found in flaxseed, flax oil, walnuts, almonds, urad, verdalago
(purslane) and fish.
Here are some foods to make your brain happy:
Blueberries This fruit, like many others, contains
antioxidants, which neutralize the nasty effects of free radicals. A free
radical is a molecule that "steals" an electron from another molecule. The
other molecule then become a free radical, and now it's searching for an
electron. All this "electron stealing" can damage a cell. Antioxidants can
give up an electron and remain stable, so they're useful for taking the punch
out of free radicals.
Green leafy vegetables Every "healthy eating" article touts the
benefits of green leafy vegetables. We like them because they contain high
levels of folate, a vitamin that helps break down homocysteine. High levels
of homocysteine have been linked to an increased risk of Alzheimer's disease.
Broccoli and cauliflower These "cruciferous vegetables" appear
to help maintain brain power. Results from the Nurses' Health Study show
that women who ate these veggies most frequently staved off memory loss
better than women who ate them the least frequently.
Fruit juice One study found that people who drank at least 3 glasses
of juice a week had ¼ the risk of Alzheimer's disease, compared with
people who drank less than one glass per week. Take your pick — apple, grape,
cranberry — and start guzzling.
Fat More than half your brain is fat; you need it to stay sharp.
But stick with "good" fats, those found in nuts, canola oil and olive oil.
Avoid saturated fats (from meat and dairy) and trans fats (from margarine
and many processed foods).
Vitamins Remember, it's always better to eat healthful
foods than to take a vitamin. One multiple vitamin per day won't hurt you,
but high doses of any vitamin aren't recommended.
People with a genetic propensity for obesity may be able to offset the
risk with a few hours of moderate activity per day. That's the finding of
a study involving 704 Amish people in Lancaster, Pa., published in the Archives
of Internal Medicine. The researchers found that Amish people with a particular
genetic variant that predisposes them to obesity were no more likely to be
overweight than those without the variant, if they got three to four hours
of moderate activity every day, including activities such as brisk walking,
house-cleaning and gardening. The most active people with the gene variant
tended to weigh about 15 pounds less than the least active people with the
variant, the researchers found. They say their findings suggest that physical
activity is particularly important for people who are genetically susceptible.
1. Learning and memory
Sleep helps your brain commit new information to memory. People who get
a good night's sleep before taking tests or performing a new task usually
do better than people who are tested immediately after learning something
new. Other studies seem to show that people are more insightful or creative
in their problem solving after getting a full night’s sleep.
A constant lack of sleep may cause weight gain by altering the way the
body processes and stores carbohydrates, and by stimulating the release
of cortisol, a stress hormone. Excess cortisol has been linked to an increase
in abdominal fat. Loss of sleep also reduces levels of leptin, a hormone
that suppresses appetite, and increases ghrelin (GRELL-in), an appetite-stimulating
hormone — a combination that can encourage eating.
There’s no evidence that we ever adapt to chronic sleep loss. This sleep
"debt" contributes to daytime sleepiness, including “microsleeps,” seconds-long
daytime dips into sleep. These lapses may cause falls, injury and road accidents.
The National Highway Traffic Safety Administration estimates that each year,
drowsiness causes 100,000 vehicle crashes, resulting in 76,000 injuries
and 1,500 deaths.
4. Quality of life
Long- and short-term sleep loss causes irritability, impatience, inability
to concentrate and moodiness. Too little sleep can leave you so tired that
you don’t want to spend time with family and friends or have sex. Poor sleep
affects the ability to work. Sleep disorders such as insomnia and sleep
apnea are associated with depression.
5. Heart and lung health
We don’t know much about how chronic sleep loss affects heart health and
our lungs. But serious sleep disorders such as insomnia and sleep apnea
have been linked to high blood pressure and irregular heart beat. Lack of
sleep increases stress hormone levels and inflammation, two factors associated
with heart attacks.
Although not all the facts are clear, scientists have found that sleep
deprivation alters the body's immune system, which fights off illness. For
example, sleep loss around the time of a flu shot has been shown to reduce
the production of flu-fighting antibodies.
Women who smoke have heart attacks some 14 years sooner than women who
don't. That's the finding of a Norwegian study presented at the European
Society of Cardiology meeting in Munich this week. The study found that
men who smoked had heart attacks about 6 years earlier than non-smokers.
The study looked at some 1,780 patients who'd had their first heart attack.
The men, on average, had their first heart attack at age 72 if they didn't
smoke, and at 64 if they did. Women had their first heart attack at 81 if
they didn't smoke, and at 66 if they did. Some doctors suggest that smoking
may neutralize some factor, such as estrogen, that usually offers protection
against heart attack prior to menopause.
Children born to older fathers face a greater chance of developing bipolar
disorder, according to one of the largest studies linking mental illness
with advanced paternal age. Previous research has connected schizophrenia
and autism with older dads, and a Danish study published last year added
bipolar disorder to the list. The new study led by researchers at Sweden's
Karolinska Institute strengthens the evidence. The leading theory is
that older men's sperm may be more likely to develop mutations. Similar
mechanisms might contribute to risks for bipolar disorder, schizophrenia
and autism. Each of these disorders is thought to have many causes including
biologic and outside factors.
The risks started increasing around age 40 but were strongest among those
55 and older. Children born to these dads were 37 percent more likely to
develop bipolar disorder than those born to men in their 20s. They
also faced more than double the risk of developing bipolar disorder before
age 20. Scientists call that early onset disease, and while they have
long known that bipolar disorder tends to run in families, early onset disease
has been thought to be most strongly linked with genetics.
Bipolar disorder causes dramatic mood swings, from deep depression to manic
highs. It affects more than 5 million Americans. Factors involving
mothers, including age and health, have long been thought to be most closely
linked with birth defects and other abnormalities. The new study adds to
mounting evidence that paternal factors also play an important role.
Sperm are produced throughout a man's lifetime, and scientists believe that
as men age there is a greater chance for mutations that could contribute
to disorders in their children. Some sperm banks have age limits for
donors because of that.
Effects of Blood Sugar
Control for Type 2 Diabetes
Maintaining tight control of blood sugar levels in early stages of the
disease can help prevent heart attack, other complications and death in
people with type 2 diabetes. A British study published in the New England
Journal of Medicine looked at 3,277 patients who were treated with dietary
restrictions or medications (insulin, sulfonylurea or metformin) for an average
of 10 more years, first in clinics and then through questionnaires. After
one year, the differences in blood sugar control between the groups disappeared.
The sulfonylurea group had a 15% lower risk of heart attack and a 13% lower
risk of death compared with the dietary restriction group, and the metformin
group had a 33% lower risk of heart attack and a 27% lower risk of death.
Experts say the findings suggest that there should be new emphasis on rigorous
treatment when people first learn they have type 2 diabetes.
About 1 in 3 adults has high blood pressure, but many people don't do a
good job of controlling the problem because medications can be pricey. And
doctors may not be doing all they can, either. According to new research,
released last week during the annual meeting of the American Heart Association's
Council for High Blood Pressure Research, many doctors fail to follow national
guidelines that call for treating people above the 120/80 level. Here, then,
is an online calculator from the American Heart Association that will help
you calculate your risk, as well as five low-cost ways to lower your blood
| Couscous Salad
Ingredients: 2/3 cup vegetable broth or 1 14 ounce can; 1 cup couscous,
uncooked; 3/4 cup garbanzo beans, drained; 1/2 cup diced cucumber; 1/4 cup
red bell pepper, diced; 2 tbsp green onions (scallions) chopped; 3 tbsp balsamic
vinegar; 1 tbsp olive oil; 1 tbsp Dijon mustard; 1/2 tsp lemon peel; 1/4 tsp
black pepper; 1/2 tsp lemon pepper.
Preparation: In a medium saucepan, bring broth to a boil; stir in couscous.
Remove from heat, cover, and let stand for 5 minutes. Fluff with a fork;
let cool for 10 minutes. In a large bowl, lightly toss couscous with
garbanzo beans, cucumber, red pepper and onions. Mix balsamic vinegar,
olive oil, mustard, lemon rind and black pepper in a separate small bowl.
Add to couscous mixture and toss. Garnish with lemon pepper.
Ingredients: 1 10 ounce box couscous; 1/2 cup raisins; 2 cups water; 2
lemons, juiced and zested; 3 tbsp olive oil; 1 16 ounce can garbanzo beans,
drained; 1 cup seeded and chopped red bell pepper; 2 cups chopped cucumbers;
2 cups halved cherry tomatoes; 1/2 cup chopped fresh parsley; 1/2 cup chopped
fresh mint; salt and pepper, to taste
Preparation: Prepare couscous per directions on the box. Place couscous
and raisins in a large bowl, set aside. Combine water, lemon zest, and
2 tablespoons olive oil in a small pot. Bring to simmer, pour over couscous
mixture and stir. Season with salt and pepper. Cover tightly with plastic
wrap, let sit for 15 minutes. Remove plastic wrap, gently fluff with
fork. Set aside. In a large bowl, combine beans, red pepper, cucumber,
and tomatoes. Pour in lemon juice and remaining olive oil. Season with salt
and pepper. Let sit for 15 minutes. Combine fluffed couscous, garbanzo
bean mixture, parsley and mint in a large serving platter. Gently toss to
combine. Adjust seasonings with salt and pepper.
Vegetarian Breakfast Burrito with Avocado and Soy Cheese
Ingredients: 1/2 onion, diced; 2 cloves garlic, minced; 1/2 block firm
or extra-firm tofu, chopped into cubes; 2 tbsp olive oil; 1/2 tsp turmeric;
1 tsp soy sauce; 2 tomatoes, chopped; salt and pepper to taste; grated soy
cheese, about 1/2 cup; 1 avocado, sliced thin; ketchup or hot sauce, to taste;
flour tortillas; Preparation:Sautee the onion, garlic and tofu in olive oil
for a few minutes, then add turmeric, soy sauce and tomatoes and cook for
a few more minutes, until tofu is lightly golden brown and done cooking.
Season generously with salt and pepper. Remove from heat. Assemble burritos
by spooning about 1/4 cup tofu mixture on the flour tortilla. Sprinkle each
burrito with a bit of soy cheese, then add avocado slices and ketchup or
hot sauce to taste. Wrap tortillas to form burritos.
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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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,