Fitness Tips And Weight Loss Information

Banking on Fitness Persistent fatigue poor stamina, rising blood pressure levels she heeded all these red signals

For many years Nargis Panthaky’s day started at the crack of dawn (4AM) to prepare and pack lunch for the whole family, lay out breakfast on the table for her husband and son, tidy up the house, then rush off to catch a train to CST where she’s employed in the fort branch of SBI. Too strapped for time ot eat breakfast at home, often she’d order in potato toast, medu wadas and or bhajjiyas fro the office canteen at 11, In the evenings, she’d treat herself to 2-3 plates of panipuri or somesas form Ghasitaram. “This used to be a daily ritual for several years,” says Nargis. Back from office, she supervised son Freddy’s homework, started supper, attended to a hundred different tasks. It was only at bedtime did she get the opportunity ot take a breather and put her aching feet up. “Naturally. like most stressed out Mumbaikars I turned to food for solace, whether I was depressed or happy. I never bothered about weight gain issues.

THE REALIZATION In early 2002, Nargis was 77  kg. Her cheeks were puffed out and she had grown a paunch and a double chin as well. Colleagues commented, but she paid no attention. What Nargis did notice was that her regular morning chores were leaving her exhausted “By the time the lunch boxes were packed I was ready to call it a day. I had no energy left for the bank.” But as deputy manager of the in ward Clearnce department, Nargis had onerous responsibilities. A leave of absence for “frivolous reasons” was typically frowned upon. “I’d be gasping by the time I climbed the first flight of stars that led to our 2nd floor office, and would flop into  the nearest chair as soon as I enterd to catch my breath, before heading to my desk.” Nargis finally realized that she was losing stamina. A checkup also revealed that her Blood Pressure was high at 170/110.” I was only 46 years old!”

THE EXERCISE Nargis started taking her evening strolls in the Shivaji Park seriously. “In the beginning even a half hour walk was a Herculean task.” She persisted, and worked up to 45 mins daily, but the exercise only left her with aching feet. No pounds were lost. Nargis decided a more concerted effort was needed and took up a membership at Talwalkar’s, Mahim, in April 2003. At the gym she was handed a workout prescription: 30 mins of cardio (Treadmill Exercycle Cross Trainer) + 15 mins of crunches +resistance training (weights, pushups, atc.) 5 days a week. One day a week was devoted to yoga to improve flexibility and core strength “my weakest area, I couldn’t knock out more than 10 crunches at a time in the early days.” She continued with her evening walks daily, covering 5-6 k in 45 mins. In all, her weekly quota of physical activity toted up  nearly 9 hours. HURDLES Over 2 years, Nargis worked her way down from 77 kg to 58 kg. The rewards kept her hooked to the routine, come hell or high water. But her enthusiasm received a setback after an accident in 2005 left her with torn ankle tendons. 8 weeks of enforced bed rest eating curried eggs and chicken biriyani  to counter the boredom, together with heavy doses of pills saw her weight climb to the 70s By the third month,  Nargis was determined to stop the inexorable slide to square one and went back to her evening walks, taking it slowly. As her foot regained strength, she returned to Talwalkars to weight train under fitness coach Bipin Salvi’s supervison to avoid mishaps while working out . “The way I see it., there’s no getting around hard work. No sweat, no gain.”

THE DIET Nargis initially spurned the guyidelines provided by the dietician, seeing them as impractical in a joint family setting. “In a Parsi household, matters like having dinner together count a lot. So preparing a separated meal only for myself was difficult, esp in the face of opposition from the family, who disapproved of concepts like dieting.” Still, standard Parsi fare like Dhansak and Sali Boli daily were out of the question. In 2005 Nargis compromised by setting aside her quota f boiled veggies, before adding the gravy for family consumption. “Even seasoned with lemon juice and pepper they tasted bland, so I tried to add some visual appeal by having them as ‘warps’ rolled in chapattis for lunch.” Once a week she looked forward to her favourite Parsi treat of steamed Paatrani Machchi. Nargis has started taking breakfast seriously and adapted to healthy, steamed idlis followed ny a cup of sugarless coffee and 2-3 digestive biscuits. Post lunch an apple keeps her going till tea. Goodbye medu wadas, samosas, potato toasts. “It was only when I discovered roasted chalks and farsans did I realized you don’t need oil to make a snack crispy crunchy delicious. I enjoy these diet snacks.” Dinner is a green salad and sprouts.

THE REWARDS More body confidence: At 52 I can flaunt my figure in trousers, carry off mini skirtis, walk around in 2-inch stilettos bravely.” More drive.  “I don’t tire easily, can devote 100 per cent to my work. Even menopause failed to put a dent in my energy levels.” Healthier vital numbers.  “My BP is now 136/88, and cholesterol. A normal 165 mg/dl.

” Easy One-Word Grooming Answers Need we say more? Yes… * Use toner it’s worth extra step; helps antiaging treatments do their job. * Use a lip balm with an SPE of 15 or higher, and reapply it at least every 2 hours if you’re in the sun. Guys, this advice goes for you, too. Your lips can have as few  as 10 years of skin, compared with 20 or more elsewhere on your body. You should also add a protective swipe in the morning and at night before bed ot stop splits and rehydrate the skin. * Pull out the errant gray strand. They won’t multiply promise. * Sleep on a sating pillowcase it really does help keep skin smooth and hair snarl free. * Slip an extra pillow under your head to defy gravity that pulls fluid  downhill ad causes puffy bags under your eyes. * Throw away mascara after three months and foundation after six. * Wash off makeup before bed and before you work out. * Cut shine with blotting papers, not powder it can clog pores. * Use lip color as blush in a pinch, just be sure to blend well. * Switch up your conditioner. A brand can stop working over time. * Cover your assists Wide frame sunglasses or UV protective prescription glasses can curb squinting and shield skin from the sun. * Freeze out lumps Placing chilled spoons or cotton balls dipped in a 50/50 mix of cold water and milk over your eyes in the morning for 5 minutes, can reduce swelling. No…. * Don’t share mascara wads, lip balm, eye shadow, anything. * Chocolate doesn’t cause acne….. neither does pizza. Yay! * Don’t use artificial nails long term; they’ll weaken the real nails. * Don’t line just the outer rim of your lips: Fill in you whole smile. * Never, ever cut your cuticles. * Avoid brow pencil it’s too harsh. * Leave the glitter to teens just a touch of shimmer imparts a grown up glow. * Avoid super-chunky highlights. They look dated. * Don’t whiten your teeth more than once every six months. * Don’t eat fries. Increasing your daily intake of carbohydrates by 50 grams or fat by just 17 grams boosts your odds of having wrinkles by up to 36 percent independent of both age and sun exposure according to a British study.

Do The Kip-up Impress your friends with this ninja-move: You’ve seen it done on dance floors, in pro wresting matches, and Jackie Chan movies. A guy is lying flat on the ground one moment and then springs to his feet it’s called a kip-up, and it’s a shocking display of power and core strength. With practice, you, too, can pull it off. Lie on your back on a well-padded surface with  your arms at your sides. Now lift your head off the floor while bringing your knees to your face you should crunch up into a ball. Roll back onto your shoulders and neck, and then use the momentum to kick your feet straight up to the ceiling with full force and throw your arms straight up. When you reach the height of your propulsion, pull legs downward toward the floor with full force. You should land on your feet.

Decline and Fall: What with all the celebrations weddings, office picnic, Christmas and New Year parties you took a long sabbatical from your fitness routine. Have your muscles turned into mush already? How quickly the “ detraining” effect occurs depends as much on how fit your are and how long you have stopped. It also depends on what type of exercise your were doing. Most research has focused on the effects of detraining on aerobic fitness. In one study, for instance, runner, cyclists, and swimmers who had trained for years abstained from all exercise. After three months they lost more than half their estimated gains in aerobic conditioning. But in another study, when sedentary people undertook an eight-week bicycling regimen and then stopped for eight weeks, they lost all their aerobic gains and returned to their old fitness levels. On the other hand, when people merely cut back on exercise, they are often able to avoid or minimize the effects of detraining. For instance, a study of sedentary men over 70 who undertook a three month strength training program me (three times a week) found that when they cut back to training just once a week, they cut back to training just once a week, they were able to maintain almost all their gains.. It’s hard to predict exactly how long, after ceasing all exercise, it will take you to regain your previous level of fitness. After a three month hiatus, a week of training won’t return you to your peak condition. If your layoff was long and total, it may take you nearly as long to retrain as it did to become fit for the first time. If you have been exercising regularly but find that you no longer have the time or that an injury restricts you, try an abridged workout schedule but don’t stop entirely.

Did you know… Every tablespoon of oil contributes an extra 120 calories to your meal. To burn it off you’ll need to walk 40 mins. Remember this number is for just one ingredient! Look Out! TELLTALE RING Although ophthalmologist focus on eye problems such as cataracts, glaucoma, and macular degeneration, they can also recognize evidence of  certain systemic diseases. A “cholesterol” (arcus senilis)  is a cloudy deposit on he front of the eye surrounding the pigmented iris. It will not affect your vision and has no relationship to the health of your eyes. The ring tends to appear with age, and it is also more common in people with high blood cholesterol levels.

Never Forget a Name Great with faces, bad with names? Use your nose, says Alan Hirsch, M.D., neurological director of the Snell and Taste Treatment and Research Foundation in Chicago. His “odor bet” system (odor plus alphabet) associates each name with a scent spelled with  the same  latter. For instance, if you meet a  man named Bradley Pitt, your might think banana and pine. Now if only he were the Brad Pitt….

Can a stress test be wrong? No medical test is 100% predictive. The stress test while still a tried and true way to screen for heart problems is far from foolproof, and it shouldn’t be viewed as providing the final word on you risk for having a heart attack. The typical stress test involves walking on a treadmill while an electrocardiogram machine measure the electrical activity of the heart as it contracts and relaxes. The graphical pattern of the electrocardiogram (ECG) reveals clues that blood flow through the coronary arteries supplying the heart muscle may not be providing the oxygen and energy the muscle needs when it is working hard. Atherosclerosis the condition that narrows the coronary and other arteries in the body and therefore slows blood flow is the result of plaques in the walls of the arteries. Each plaque is a swollen fat filled little pouch with a fibrous cap that holds the contents in. Some plaques are small and therefore don’t obstruct the flow of blood very much, making it possible for some people to “pass” a stress test with no problems. However, the fibrous caps on plaques aren’t always sturdy. If a fragile fibrous cap ruptures, pouring fat into the middle of the artery just  above the plaque, a clot forms and blocks blood flow, potentially causing a heart attack. Plaques can rupture at any time, even  a few days after someone has taken a stress test. Doctors are still working on tests that will sport fragile, or “plaques and on treatments to make plaques less likely to rupture.

Sooth a Burn For minor burns that do not from blisters, place the area in cold water at once and leave for tem minutes. This should prevent the burn form becoming  more severe. No other treatment is needed. Splashed scalding milk on your arm? Repeat step 1 than pat dry. Heat some petroleum jelly until it boils. Allow to cool and spread the salve on a clean piece of gauze or thin cloth. Place this on the burn loosely so that it does not put pressure on the wound. If sings of infection appear, apply a clothe soaked in warm salt water (one teaspoon of salt to  one liter of water). Change these three times a day. (Boil both the water and the cloth before use.) Carefully remove the dead skin. Antibiotics may be needed, so consult a doctor.

Surviving Hell Boss

No matter what kind of tyrant you’re working for, these strategies will make your day a bit les painful

The Screamer He flies off the handle at the slightest provocation. Why? Oprah or Dr. Phil would tell you his  anger is an emotional response to outward stimuli a fancy way of saying he gets ticked off when your actions fail to meet his expectations. Your only hope is to get out of the way.

Don’t Attempt to calm the screamer down, rationalize with him, or as much as you might want to take a swing.

Do: Keep your cool and wait for the right moment to revisit he issue when he’s feeling more mellow. The Passive Aggressive  The scariest thing about this devil of a boss is his unpredictability. He can shift moods right before your eyes. He’s also the master of hitting you with rage and insults and smiling while he does it,

Don’t: Turn your back on him. You must always be wary so you’re not taken in by his sometimes charming behavior. Do:  Respond with caution to  everything he says and does. Observe his behavior so you can figure out the kinds of things that seem to trigger him or set him off.

The Arrogant SOB This boss exhibits a sense of entitlement, demeans anyone in a position  beneath him, and spews an incessant sting of comments about how great he is . It’s like working for the biggest prick you know.

Don’t: Try to one  up him this is his game and he knows how to play it better. Don’t bother competing with him either you’ll never win.

Do: Ignore him. An SOB thrives on an audience and the attention it brigs. Therefore, silence is the kryptonite you need to completely deflate him (and make your life tolerable).

Watch Your Mouth

IT  HEALS SLOWLY     Women’s wounds usually heal faster than men’s, but not when it’s a canker sore or a root canal. Why? It could be testosterone. The anti-inflammatory hormone works for and against women. Because they have less of it, their skin cuts get more inflamed, and that helps them close up more quickly. But inflammation in your mouth slows healing. So without that extra shot of testosterone, a canker sore takes longer to get better. That’s according to researchers at the University of Illinois at Chicago. Research Assistant Professor Christopher Engeland, PhD, recommends ibuprofen to speed healing and reduce pain. What’s more, schedule any oral surgery for the week after your period again because of your hormones. Progesterone, which causes inflammation, dips at the of your cycle. That may help shorten your recovery, Engeland says.

Tainted Urine US Studies indicate that people who use sunscreen regularly have traces of a commonly used sunscreen ingredient called oxybenzone in their urine, according to a report by the Centers for Disease Control and Prevention. Experts however don’t yet know whether those levels pose any health risk.

Did You Know?    Long-tern use of hear burn drugs may weaken bones, suggests a study in the Journal of the American Medical Association. People over 50 who took proton pump inhibitors for more than a year had a  44% increased risk of hip fractures. There was also a smaller risk of fracture with  H2 blockers. All these drugs work by reducing stomach acid, but this can reduce absorption of bone-building  calcium. And they may also have a direct effect on bones. If your doctor recommends OTC  or prescription heartburn drugs, use the lowest effective dose and try to taper off them when your can.
“Noisy” Kids    Snoring affects more than just those who have to hear it. Kids who snore are twice as likely as non-snorers to be hyperactive, and about 4 time as likely to have behavior problems as they get older, according to researchers at the University of Michigan in Ann Arbor. They theorise that snoring could signal breathing problems that disturb sleep. And that, of course, can affect behavior.

Stroke of success

TAKE A GOOD SHOT   Botox is well-known as a wrinkle reducer. This it does by temporarily paralyzing the muscle in the area. In lower doses,  the botulinum  toxin has the opposite effect meaning it relaxes muscles. This quality of Botox, scientists have found, may prove useful in several neurological conditions like stroke or trauma. Severe damage to one side of the brain leads to not only weakness on the opposite side of the body but also abnormal muscle “tone” (spastic city is a type of  abnormal muscle tone). Frequently people hold a leg out stiffly, while holding an arm close to the chest with the elbow, wrist, and fingers flexed. Daily activities become difficult. Just keeping the arm and hand clean is a problem. Often there’s a lot of pain.
Baclofen  a muscle relaxant, isn’t very effective. Diazepam (Valium) relaxes muscles but makes people drowsy. Studies indicate that
Botox may offer itself as an exciting new option. The injections relax muscles and relieve pain. The drawbacks? Botox can weaken muscles. For the arm, that is an acceptable risk for many stroke patients, particularly if they’re in pain. But the legs are more of a problem a the treatment could hamper people’s ability to walk, Another problem? Botox wears off, so people need injections every couple of months.

A Premature End

READ BETWEEN THE LINES   People with per-diabetes are nearly as likely to die early from cardiovascular disease as those with Type 2 diabetes, according to an Australian study in Circulation. Sometimes called insulin resistance or  impaired glucose tolerance, pre-diabetes is characterized  by elevated blood sugar that remains below the levels seen in full-fledged diabetes. The five-year study found that people with diabetes or pre-diabetes were more than twice as likely to die from cardiovascular disease as those with normal blood sugar levels, after controlling for other risk factors, such as blood pressure, elevated cholesterol, and obesity. Everyone over 30 needs to be tested for diabetes. If you have per-diabetes, the most important steps are to lose excess weight and to exercise.

TAKE A WALK OUTSIDE  Doctors usually rely on a treadmill to gauge the severity of claudication leg  pain brought on by exercise or activity. A French team devised a more pleasant approach a walk in a park with a global positioning system (GPS) attached to the belt or in a backpack. Data recorded by the GPS can show how far an individual walks without stopping, a key piece of information form treadmill tests.

Sidestep “Senior” Moments

Tips and tracks to make recalling a snap Breathe deeply.     Have a boss who likes to give pop quizzes after he talks for two hours? Keep your mind focused during meetings by meditating beforehand. Studies show it’s a great way to boost your attention is the main door to memory. Never meditated before? Sit or lie on the floor in a quiet room in a comfortable position, rest both hands on your stomach, and breathe deeply, focusing on the silence. Try to meditate for at least 10 minutes daily.

Get creative    When you plan your day, tie everything together through visualization, sort of like telling yourself a story that draws from your appointments and errands. It may sound hokey, but it works. Say you have to remember to buy milk and also take your son to the dentist. You can link those takes together by imagining your son drinking  a glass of milk, and seeing the milk wash over his teeth.

Exercise your eyes.   Another visual-spacial trick. Exercise your eyes. Before you walk into your next cocktail party, move your eyes back and forth horizontally for 30 seconds. Yeah, you might look weird, but the exercise can help you retain words (including names) you’re about to hear. The horizontal movement makes the brain’s hemispheres interact, and that’s important in memory retrieval.
Use you nose.  In one German study, some students sniffed a rose scent as they matched pairs of cards and then were exposed to the scent again as they slept; other students didn’t get to sniff anything. When they woke up, the rose-sniffers  were better at recalling the cards they had matched. To sharpen your own wits, try spraying a favorite fragrance on your sheets the night before you give that big presentation.

Get a good night’s sleep:    You’ll be better prepared to kick butt in any situation that requires your memory to guide your body. Research from Boston’s Beth Israel  Deaconess Medical Center shows that the cerebellum, the part of the brain that controls speed and accuracy, is especially active after a full slumber session.

 
Food For Thought

What you eat can affect how well you remember, so……

Sip cocoa.  Flavanols, naturally occurring compounds in cocoa, may boost memory by stimulating blood flow in the brain.
Go fish.   Omega-3 fatty acids plentiful in fish like sardines membranes pliable.

Eat your veggies.   Leafy greens, ladies finger contain loads of folic acid and other nutrients that may help protect the brain from disease.

Whip up an omelet.  Eggs contain choline, which helps the body make the brain chemical acetylcholine; people short on acetylcho-line seem to have trouble remembering.

Get more B.   Some memory losses may simply be due to a shortage of vitamin B 12. According to Harvard research, a deficiency can produce symptoms similar to dementia and Alzheimer’s. There’s plenty of the vitamin in meats, chicken, fish, dairy products, and fortified breakfast cereal.

Is It Alzheimer’s?   If you forget to pick up your dry cleaning once or twice, it’s unlikely that dementia is around the corner (although your favor-ite-silk dress may be). Letting a few errands slip isn’t a sure sing of the disease. Healthy aging tends to impair recollection but mot familiarity. Really important symptoms include loss of control over speech, trouble competing simple tasks like balancing a checkbook, and confusion about where you are.

Forgetting Has Its Rewards   “It’s Erika…. It’s on the tip of my tongue. She’s blonde and…. I can’t….. give me a minute…. “Struggling to remember the name of someone you rarely talk to at work? Don’t try so hard, says Robert Sekuler, PhD, a professor of psychology at Brandeis University. Keeping track of all the minutiae in your life may prevent you from remembering what’s important. Like when you last got a raise or your mother-in-law’s birthday.

Good Measure

ONE MORE GIZMO    An accelerometer (sometimes called activity monitors or piezoelectric pedometers) may sound like something superheroes use to battle bad guys, but it’s the latest fitness gadget popping up at sporting-goods stores and on the Web. Most versions track your movements in every direction (forward, backward, side-to-side, up-and-down), measuring how intense they are and how many calories are burned. The result, the manufactures say, is a more accurate estimate of your activity than you’d get from a pedometer, which measures forward steps only.
WALKATHON   Want to incinerate 400 calls in 60 min flat? Gather a group of  friends together and find a walking route that everyone knows. Walk for 10 minutes together at a brisk pace that everyone can maintain. From 10 to 30 minutes, have everyone walk at his or her fastest pace. The faster walkers will speed ahead, but after 20 minutes, have each person turn around and sprint back to the starting point. Finish with a 10 minute cool down and stretch together.

Danger Zone

AVOID INJURY    Don’t try to “work through” pain. Especially if it strikes when you’ve been exercising for an hour or longer. A minor twinge can be a precursor to a major injury (like a tendon rupture). Particularly if you’re tired. The bottom line: Don’t ignore your body’s signals they may be telling you that you’re pushing yourself too far.

Bolder Shoulders

RAISE THE ANTE   The military press is a classic lift for big shoulders, but it doesn’t work all three heads of the deltoids (front, medial, and lateral), so it’s far from ideal. Here’s a timesaving shoulder exercise that makes the triple play. Set an incline bench at a 45 degree angle and grab a pair of light dumbbells with an overhand grip.

1. Sit down, lean forward, and ret your chest against the bench pad. Let the dumbbells hang at arm’s length, directly below your shoulders.
2. Keep your arms straight and raise the dumbbells out in front of your until your arms are parallel to the floor, kind of like
3. Superman in flight.
4. Pause, then rotate your arms to your sides until they’re perpendicular to your body and in line with your shoulders.
   Pause again, then take 4 seconds to lower the dumbbells to the starting position. The movement forces you to lift the weights in a controlled manner, thus avoiding he kind of momentum that can injure your shoulders.
    

Move For More Energy

WHO NEED A TONIC!   You may think that exercise will make you tired, but a recent analysis by University of Georgia researchers of 70 studies concluded that a regular exercise program actually increases energy and reduces fatigue, compared to a  sedentary lifestyle and may be even more effective than stimulant drugs. Exercise can benefit healthy adults as well as those with medical or psychiatric conditions, including cardiovascular disease and cancer, the researchers noted.

Fish May Help You Get a Grip 

WHEN FAT IS GOOD  With age, muscle mass decreases and strength fades. It’s a condition known as sarcopenia. Staying active and doing resistance exercises can help you maintain muscle and build strength. Diet can also help. Several studies suggest that getting plenty of high quality protein is important for maintaining muscle. Now, new research from the U.K. appearing in the January Journal of the American Geriatrics Society, suggests that eating  fatty fish can influence  strength, specifically grip strength , in older adults. 

            As part of the larger Hertfordshire Cohort Study, the researchers looked at almost 3,000 men and women between the ages of 59 to 73 and assessed their food and nutrient intake and measured their grip strength. They found that while several foods fruits, vegetables and wholegrain cereals were positively linked with greater grip strength, fatty fish had the strongest association by far. Among women, each serving of fatty fish was linked to a one-pound increase in grip strength. For men and women combined, eating fatty fish more than once a week was linked to a grip strength of 3½ 

Pounds more than those who ate no fish. 

           The researchers judged the differences in grip strength between those eating fish and those not eating fish as enough to aid daily functioning, such as opening jars and turning doorknobs. They believe the anti-inflammatory action of omega-3 fatty acids may benefit muscle function. If so, these findings suggest yet another reason to get mote fatty fish like tuna, mackerel and sardines in your diet. 

Crucifer  Cancer Cells 

GROW A CABBAGE GARDEN    Men who regularly eat cruciferous vegetables, such as broccoli and cauliflower, may have a reduced risk of aggressive prostate cancer, according to a large four-year study in the Journal of the National Cancer Institute. Those who ate such vegetables (also including Brussels sprouts, mustard and turnip greens and cabbage) more then once a week were up to 50% less likely to develop aggressive prostate cancer, compared to men who rarely ate them Previous lab research at UC Berkeley found that substances in cruciferous vegetables inhibit the growth of prostate cancer cells. 

New Light on 

Mushrooms  Mushroom that sun-shunning edible fungus may turn out to be  a potent new source of the sunshine vitamin. Preliminary research presented at a recent U.S. Food and Drug Administration forum suggests that briefly exposing white button mushrooms to ultraviolet light after they’re harvested can pack them with a significant dose of vitamin D. With that addition, mushroom could help reduce your risk of osteoporosis, heart disease, diabetes, and certain forms of cancer, including breast cancer. If further research supports it, growers may start exposing mushroom to OV light while they are growing or before they reach the marketplace. 

On The Beet 

They’re low-cal tasty, and packed with antioxidants. Here’s how to make the most of this versatile root veggie. 

What’s great about beets  

(1) A half-cup of cooked beets is a mere 37 calories.  

(2) A half cup has 17 pr cent of the RDI for folate (a B-vitamin), and iron. 

(3) Beets give you the cancer-fighting antioxidant beta carotene plus 2 grams of healthy fiber. (4) They’re naturally sweet, but have only 7 grams of sugar per half cup serving. 

Picking tips

(1) Look for firm beets with smooth skin. Smaller ones are usually more tender than larger ones.  

(2) Beets range in color from deep  golden yellow to crimson  to white. The lighter the color, the more mellow the flavor. The Chioggia beet is nicknamed “candy cane” because its core is striped with red and white circles. 

(3) Beets are often sold with their nutritious greens attached. Don’t throw them away. Saute them, or use in curries, salads, side dishes. 

Storing basics  (1) Cut off the greens, leaving about one inch of stem. Place in a plastic bag, and refrigerate for up to twp weeks. 

Cooking 101    

(1) Keep beet skins on during cooking; this helps retain moisture and nutrients. To remove the skins and prevent staining, too rub the cooked beets with a paper towel or run them under could water while wearing rubber gloves.

(2) If you plan to boil them, make sure the water to help preserve their bright color.

(3) Oven-roasting (instead of boiling) beets brings out the best flavor. Rub with mustard or sesame, oil, sprinkle with salt and pepper, and place in a roasting pan. Bake at 190 C for approximately 45 minutes, or until a knife can easily go through the center of the beet. Remove the skins by using the technique above, them slice and serve, plain, or tossed with butter and vinegar. OR chill the cooked beet slices and layer on top of greens. Dress with vinaigrette, and sprinkle with toasted nuts, and grated cheese. 

(4) No time to cook? Row beets can be peeled, grated, and tossed with a light vinaigrette for a quick, healthy salad. Spark up the flavor with grated ginger root, sesame oil, or soy sauce. 

Protect Your Memories    Eating a Mediterranean diet lots of fruits, vegetables, legumes, some fish, red wine, monounsaturated fats and very little dairy or red meat may significantly lower your risk of Alzheimer’s disease, according to research supported by the National Institutes of Health. Past studies also credit the diet with lowering your risk of heart disease and cancer, and adding years to your life. 

Chilli Peanut and Pumpkinseed Snack Mix 

Ingredients   2 cups unsalted, dry-roasted peanuts  2 tablespoons fresh lime juice 1 teaspoon chilli powder 1  teaspoon salt  1 cup unsalted pumpkinseed kernels  ½ cup golden raisins  ½ cup chopped dried apricots 

Methods  

(1) Preheat oven to 120 C and position a rack in the middle. 

(2) In a medium bowl, toss the peanuts with the lime juice until all have been moistened. Sprinkle nuts evenly with chilli powder  then toss until the chilli evenly coats the nuts, Spread the nuts in an even layer on a baking sheet, Bake for 20-30 minutes, until the chilli powder has formed a light crust on the nuts, Remove the baking sheet from the oven and sprinkle the nuts with salt. 

(3) Place pumpkinseeds in an even layer in a large skillet over medium heat. When the first one pops, stir constantly until all have popped from flat to round, about 5 minutes. Combine the pumpkinseeds with the peanuts, raisins, and apricots and transfer to a serving bowl. The mixture will keep in an airtight container for up to a week. (Serving size: about 3 tablespoons) 

Makes 24 servings    Calories 112; Fat 8 g (sat 1g, mono 4g, poly 3g); Protein 4g; Carbohydrate 8g; Fiber 2g; Calcium 13 mg. 

How To Treat An Ear Ache? 

 Time Is Up!

QUICKIES THRILL   The best sexual Intercourse lasts between seven and 13 minutes. And three minutes sex is ‘adequate’ according to a report in the  international Journal of Sexual Medicine. The study led by Eric Corty, from the Behrend College in Erie, Pennsylvania, reviewed what the experts believe is the ideal length of time to have penetrative sex, with the random sample of Americans and Canadians labeling seven to 13 minutes most ‘desirable.  

             It concluded that intercourse lasting between three and seven minutes was ‘adequate but anything less was ‘too long The extraordinary research is designed to help calm coupies unrealistic beliefs that healthy  sex should last a long time. 

Corty said that this was a situation “ripe for disappointment and dissatisfaction.” 

“In the fantasy model of male sexuality men have large penises, rock-hard reactions, and can sustain, sexual activity all night long,” Cory was quoted as saying . 

“It appears that many men and women hold this fantasy. The results from the present study. By providing a realistic not a fantasy model of sexuality, are useful both in treating people with sexual concerns in preventing the onset of sexual dysfunctions,” he added 

Out Of The Box

MOTRE PLASTIC PERILS   According to the US-based Centers for Disease Control and Prevention, up to 95 per cent of individuals have measurable amounts of bisphenol A (BPA) in their blood. BPA comes form plastic containers like baby bottles, meta food and beverage cans, and other plastic storage products like certain Tupperware containers. the level at which BPA is dangerous is unclear.
BPA can act like the sex hormone estrogen and some scientists worry that it may cause hormone-linked problems such as breast and prostate cancer.
             Researchers pointed to a considerable relationship between urine concentratins of bisphenol A (BPA) and cardiovascular disease, type 2 diabetes, and liver-enzyme abnormalities in the Journal of the American Medical Association.
However, other researchers say that there is no cause for concern. It has been proven that BPA can cause genetic damage in lab  animals, but it is not clear if the levels of BPA in product packaging are high enough to pose a threat to humans. Research into the effects of BPA on humans and other animals is ongoing.
             Conned food is actually the most common source of BPA, particularly canned soup and pasta products. BPA is also an ingredient in many plastic products. To limit exposure to BPA, try to avoid buying products made of number on the bottom of the product). Products made of plastic numbers 1. 2 , and 4 milk colored plastic are usually less likely to contain BPA.
Avoid using plastic containers in the microwave, and throw out old, scratched plastic containers. Recent research also shows that it’s best to avoid pouring hot liquids into plastic containers, as this can increase the release of BPA.

Net Gains

KEEP SURFING UCLA    scientists have found that searching the Internet triggers key  centers in the brain that control decision making and complex reasoning.
Participants performed Web searches and book-reading tasks while undergoing magnetic resonance imaging (MRI) scans, which recorded the brain changes experienced during these activities. While all participants demonstrated the same brain activity that was seen during the nook reading task, the Web savvy grop also registered activity in the frontal temporal, and cingulated areas of the brain, which control decision making and complex reasoning. Research noted that additional studies will address both the positive and negative influences of these emerging technologies on the aging brain.

See Better With Seer.

FISH EYED A  group of European researchers has found that people who eat fatty fish, such as mackerel, sardines or seer, just once a week have only half the risk of developing age-related macular degeneration (AMD) compared to those who eat fatty fish less than once a week. AMD is the leading cause of adult blindness in the U.S. Fatty fish is rich  in omega-3  fatty acids, which scientists believe help protect the macula of the eye with its antioxidant and anti-inflammatory properties.
The findings were the result of the EUREYE study, a European multi center study  of people 65 and older, whose diets and eye health were evaluated. Most of the study participants ats fish less than once a week, and they wee twice as likely to develop AMD as the quarter of volunteers who ate it once a week.
LPSING VISION    In other eye news, people are starting to outlive their eyeballs, say Australian researchers. According to lead researcher Jonathan Stone, at both each eyeball has about 150 million light catching “photoreceptors”, which are lost at a rate of several hundred every day. And a person’s vision deteriorates over time because of this very natural process. While many people into their 80s still have 100 million plus photoreceptors per eye, there are other  for whom it means a loss of night vision or even blindness. Stone says improved health standards has given a boost to longevity in humans, and thus new techniques were needed to slow down the winking out of these photoreceptors which cannot be regrown.

 
Joint Attack

Minimally invasive arthroscopic surgery offers no more benefit than physical therapy and medications for people with moderate-to-severe knee  arthritis, Suggests a study in the New England Journal of Medicine. The study included 178 men and women , average age 60. Half of them received arthroscopic surgery plus once weekly physical therapy and medications (including oral pain relievers and hyaluronic  acid injections) the other half received medical and physical therapy alone. After two years, both study groups scored similarly on a measure of arthritis severity, with patients in both groups experiencing improvements, the researchers noted.

Scents For Stress

Relax, rejuvenate and reconnect with your body with the aid of a bouquet of aromas
Whenever I am overwhelmed by the bubble-bubble-toil-and-trouble of my day,  take a walk past a neighbourhood  bakery to inhale the aroma of freshly baked bread, and I am wafted to my childhood holidays and my grandmother’s ample lap. 
Modern research bears, me out. A comforting smell cam make you feel all  better. You probably have your won favorites. Wet earth, roses, cologne, talcum powder. A nostalgic whiff is all it takes to soothe you jangled nerves.
Smell is what the subtle and profound science of aroma therapy is based upon and so to soothes the savage beasts of stress.
Smell is what has been found to be the most sophisticated sense. In  animals it is synonymous with two major drives for survival: The sexual urge ad hunger, which pushes the search for food.

The Sense Of Smell
Our smell (olfactory in medicalese) receptors with hair like projections are situated in the olfactory mucosa on the highest part of the inside of the nose. When stimulated these receptors produce electrical impulses which are passed to the olfactory bulb, high up inside the nose. Form here, he nerve fibers carry the impulse directly to the limbic area of he brain fore interpretation of smell and its significance. Incidentally this area specialises in instincts, moods and emotions, which is why a pleasant smell actually calms the nerves, while offensive odours , recent research suggests, may put you on high alert (see “The Nose Knows” for more news from the labs.)

How Aroma Therapy Works: Aroma therapy utilizes the properties of essential oils which are distilled from a veritable bouquet  of barks, blossoms, roots, spices, resigns, herbs. When inhaled they act on the brain and  nervous system via the stimulus of the olfactory nerves, helping to alter moods, dispel fatigue or irritability, alleviate anxiety or depression.
Aroma therapists claim that essential oils are partly absorbed through the skin, allowing their more powerful constituents to be released into the tissues and bloodstream.
Their claim is backed up by evidence that the oil of lavender rubbed on the skin of a guinea pig shows up in its urine in less than an hour. Essential oils are non greasy and as light as water. Yet each drop  is an extremely potent concentration and needs to be diluted before use. They do not dissolve but evaporate instantly when exposed to air which gives them their perfuming ability. Like a perfume, you can play around with them and find the blend that works for you.  There are no side effects when used correctly and with care.

Scent Sense

• You can use essential oils in many ways.
• You can inhale them by putting 6 to 7 drops on a tissue. This can even be kept next to your pillow.
• You ca burn them by filling a vaporizer with water and adding 8 to 10 drops of essential oils.
• You can  add 8 to 10 drops to hot bath water and allow their fragrance to be released through the steam.
• You can incorporate up to 5 varieties at a time into massage oil, such as sweet almond or sesame oil, and apply directly to the face  or body. 20 drops of essential oil is equal to one ml.

So you need 20 to 60 drops in 100 ml base oil. 5 to 15 drops in 25 ml oil. 2 to 3 drops in one teaspoonful of oil.

Safety Concerns  

• Never use essential oils neat on the surface of the skin.
• Consult an aroma therapist if pregnant, epileptic or suffering from high blood pressure.
• Keep out of the reach of children.
• Do not let them touch your eyes. If this happens use a base oil and now water to wash out.
• You can’t consume essential oils.
• Buy in dark glass brown, blue or green not plastic containers. Only the caps and the droppers inserts can be plastic.
• Keep upright in a wooden box in a dark place.
• Avoid dust, sunlight, extreme could because the composition may change.
• Essential oils are not cheap. Make sure that they are 100% pure, free of chemicals, additives and artificial fragrances  by buying them from reputed suppliers.
• Do not OD  on essential oils just as you must not OD on anti depressants. Both are dangerous ground realities.

 
Up Your Gains

TURN “HARDLY” TO HARD
See double the results in half the time from you daily walk with these strategies.
1.  Rev it Up   Aim for a slightly breathless 30 minute walk each day, and you’ll double your cardio benefits, say experts from the  University of  Alberta , Canada.
2.  Bump it up     Walking on uneven terrain, such as cobblestones or hiking trails, will force you to flex muscles you don’t normally use like glutes (in your butt) and abductors (in your things). Treading rough surface also improves your balance.
3.   Pad it up     Socks that cushion well are essential to walk without discomfort, because the shock absorbing fat pads on the soles of your feet shrink significantly in middle age.
4.   Back it up     Walking backward strengthens your hips and butt without putting undue stress on your knees. Head uphill this way and you’ll also burn 20% more calories than you would if you were facing forward, says the Journal  of Orthopaedic & Sports Physical Therapy. Find a quiet stretch where you can walk backward without fear of obstacles.
5.   Top it up    Do you have the energy to go faster? Are you breathing quickly but evenly? Keep doing a self-check every time you find yourself zoning out.

MATURITY VALUE

AGE PROOF YOUR MUSCLES.
Forty plus? It isn’t too late to start lifting weights, provided you observe a few caution. “You’ll need to ease into your new programme  more gradually than someone younger could,” says Stephen Holt, former state director of the National Strength and Conditioning Association (NSCA) in Maryland. After 40, tendons and joints don’t adapt as quickly as they did when your were younger. That doesn’t mean you can never lift heavy, but  spend your first few weeks of training wit light weights and sets of 10-14 reps. “Research shows an increased perception of fatigue and muscle soreness and decreased speed of recovery in older exercisers ,” says Holt, so you’ll need to plan easy days with fewer sets and reps and make time for active rest (such as taking a hike) and cross training (doing different exercise activities). You should make sure to take three full days off during the week.
Beyond that, there are no exercises you shouldn’t be able to get into fantastic shape even better than that of much younger men. Thought it might make longer, you  just have to listen to your body along the way.

ARNOLD OVERHEAD PRESS

Stand with feet should width apart, knees slightly bent, holding a dumbbell in each hand. Bend elbows, bringing hands to shoulders, palms facing in. Slowly rotate palms to face out as you straighten arms, pressing dumbbells overhead. Return weights to shoulder height, then lower arms to start. Do 12 reps; 3 sets.
Why It works   Because any move named after Schwarzenegger  has to be good! Seriously, “Arnold” works all of the muscles covering your shoulder joints and your rotator cuffs. Plus, it’s super functional think of reaching for a box of cereal (or cookies) on the top shelf.
Flex Apple
STRETCH OUT     Lie on your back with legs straight. Lift one leg as you can without bending it (try to pull you calf toward you). Gauge the angle of your leg to the floor. (Keep score as you complete this and the following exercises.)
Points  More than 90: Excellent; 90: Good; 75:  Average; less than 75: Poor
Let loose   If you can’t raise your leg up to 75 degrees, you’ve got tight hamstrings, which can contribute to lower-back  and knee problems. To increase your flexibility, do the above stretch daily; hold each side 30 second.
FLEX YOUR FEET    Stand in bare feet and place a marble on the floor. Try to  pick it up with your toes (however you can) and hold it. Repeat a few times with each foot.
Points    Picked up the marble more than once with each foot: Good; picked it up but couldn’t hold: You need to work on those piggies; curled toes around pencil but couldn’t lift it: Poor show; couldn’t curl toes at all: See below
Relax your piggies     toe stiffness can be an early sign of arthritis or hammertoe.  Practice this test to increase your range of motion (especially if you scored Poor). See a podiatrist if you couldn’t grasp the pencil at all and have other symptoms such as pain or swelling.

Sneaky Little Get-fit Tricks 

Some days feel like a scheduling train wreck, when squeezing in 30  minutes at they gym is next to impossible.  Here are some quick and easy ways to sneak a little fitness into even you craziest days.
1.  Lug those jugs    Every morning when you get a jug of milk out of the fridge or pull out a tin of atta from the top self, lift and  lower the vessel five times, then switch arms.
Benefit:  Strengthens the shoulders and arms.
2.  Play tag     Chase your kids around the park till your catch one for tickling. Or play a little dodgeball or soccer. The rule: If you don’t move fast enough, you get hit with the ball in  the shin.
Benefit:   A stronger heart, better agility.
3.   Power up your AM      Do 12  push ups off the edge of the bed. And work your calves by standing on tiptoes while making tea or blow-drying your hair.
Benefit:   Toned arms and calves.
    4.    Peal out during those commercial breaks    Sit up in your chair with your            abdominal muscles tight, head neutral, and chest lifted (avoid arching you back). With your feet shoulder width apart, lean forward slightly, and exhale as you push through your heels to a standing position. Using the muscles in your legs to control your ankles. Repeat this exercise throughout the entire commercial break.
Benefit:   Stronger quads
5.     Sleep with the band    Before you go to bed grab an exercise band and do shoulder, back, and leg stretch for about 15 minutes.
Benefit:   More muscle tone, fewer aches and pains.
6.     Crunch with the kids     Do sit-ups and ab  crunches with your tot. Make baby sit o your stomach while you go up and down (that’s more than 20 ponds of extra strength training).
Benefit:  Six-pack abs
7.    Climb every stairway     Quick, make a February resolution never to take the elevator in you office building again.
Benefit:   Strong legs, toned calves.

7 WAYS TO WOW YOUR PALATE

1    Keep it fresh __    You don’t have to use fresh; dried can be just as good. But replace what’s in your spice cabinet; herbs and spices lose potency after a year or so.
2     Start with breakfast ___  Add spices to apratha fillings (eg, grated carrot, sugar, cinnamon; cauliflower + garlic) into low-fat yogurt or oatmeal, etc. Sprinkle cinnamon or grate fresh ginger
3     vary your veggies____ You already know ot spice up your curries and bhajis  with chilli powder, turmeric and garam masala. Now try spicing up green beans, corn, tinda nad tomatoes with parsley, sage, rosemary and thyme for a brand new taste.
4      Make a mean marinade ____ Herbs (ginger, garlic) and spices (chilli powder, turmeric, garam masala) are particularly well-suited for fish and meat marinades. Simply combine them with curd, groundnut, sesame or olive oil.
5    Explore international cuisines ___ Let other countries inspire you; explore dishes from  Indonesia (ginger, galangal), France (rosemary) and  Italy (oregano, basil).
6    Don’t forget drinks ___ Add mint leaves, cinnamon sticks or rosemary sprigs to lemonade or iced tea or to coffee or hot chocolate as the weather gets chilly
7  Create daring desserts____ Who says desserts can’t be spicy? Consider pairing chocolate with cayenne pepper, pears with rosemary and oranges with a basil or oregano sweet syrup.

Past its Prime 

CAN OF WORMS?    You opened a tin of corn recently and noticed that the expiration date was months ago. Should you have thrown it out? How much attention should you pay to those dates?
For shelfstable foods such as canned vegetables or crackers, the expiration date estimates and we stress estimates, since food makers don’t know for certain when a product starts to  lose its flavor or nutrition, not when it’s unsafe to eat. If you stored it under perfect conditions, the corn could remain edible for weeks or months past the date. On the flip side, if your kitchen temperature measures 50 C in March, it might go bad before its time. The best approach is to use the date as a guide and add a dash of  common sense: Don’t eat anything that’s obviously spoiled (check for leaks or bulges in the can, or mold or scary smells after you open it). For certain foods, though, fudging the date is verboten: Toss meat, poultry, seafood, eggs, milk, and cheese when their time is up since might harbor bacteria that could make you sick.

Drinking ice water helps burn more calories

      It takes 8.75 calories about a Cadbury’s gem’s worth for you to  warm up 200 ml of ice water to your body temperature. So, if you make each of your recommended eight glasses of water a day icy, you’ll burn 70 extra calories, or almost 500 a week. That’s seems like  a lot. But it’s not enough to make much of a weight-loss dent, says Nancy Clark, RD, author of Nancy Clark’s Sports Nutrition Guidebook. She suggests the tried-and-true “eat a little less, move a little more” method for better weight-loss results: Nibble one less cookie, take a smaller scoop of chicken curry at lunch,  enjoy a brisk post-dinner walk. If you’re doing these things and want to add  the ice-water trick, feel free to chill out.

GRAPES

THE ARE DI-VINE!
Birthplace    Middle East, circa 6000 B.C.
Vital stats    Half a cup (about 18 grapes) has 15 per cent of a day’s worth of vitamin C. The antioxidant resveratrol, found in grapes (and red wine), may help prevent hear disease; studies show fresh grape juice also works. Darker red grapes harbor more antioxidants.
Claim to fame    Frustrating the flustered fox in Aesop’s  fable, who gives up on snagging an out-of-reach cluster, saying, “I am sure those grapes are sour,”
Loves  Getting dipped in water and veggies, Grapes easily absorb odors of nearby produce, so store them sealed in plastic.
Heard through the grapevine   Don’t rinse grapes until right before you eat them. Doing so removes their bloom, the natural white powdery coating that helps keep them fresh.
Least favorite quote    Mae West in the 1933 film I’m No Angel; “Beulah, peel me a grape.” Grapes’ cancer-fighting compounds are found primarily in the skin.