Recipe Terrific Tomatoes

4 Servings

* 4 tomatoes, sliced
* 3 cloves garlic, minced
* 1 bunch scallions, chopped
* 2 Tbs chopped parsley
* 1/2 tsp each salt and black pepper

Dressing:

* 1/3 cup olive oil
* 1/4 cup wine vinegar
* 1 tsp oregano

Arrange the tomatoes on a platter. Mix garlic, scallions, parsley, salt, and pepper. Sprinkle over tomatoes. Cover tightly with plastic wrap and marinate in the refrigerator several hours. Prepare dressing by mixing oil, vinegar, and oregano. Drizzle over sliced tomatoes at serving time.

Heart Diseases and Foods

Coronary heart disease is the most common of all heart diseases. It is characterized by blockage in the coronary arteries that result in reduction of blood flows to the heart muscle, depriving it of vital oxygen. The clogging of coronary artery, known as arteriosclerosis, begins with fatty streaks in and under the layer of cells, that line artery walls. Gradually, the streaks are transformed into plaques-fatty scar tissue that bulges into the artery opening, partly choking off blood flow.

If the clot becomes large enough, it can block blood flow, suffocating large patches of cardiac muscle, an event known as a heart attack or angina. Or if a blood vessel to the brain closes off or ruptures, it will result in a stroke. While the exact causes of coronary heart disease are imperfectly understood, certain major risk factors have been identified, including genes, gender, diet, and lifestyle - smoking, exercise, and stress.

Scientific evidence indicates that diet is vital to whether your arteries clog or your heart gives out. Stopping the progression of artery disease in the first place with your diet is foremost in warding off heart attacks and strokes. Even if you already had heart problems, including a heart attack, changing your diet now may prevent future cardiac problems and even halt or reverse arterial damage, helping restore arteries to health.

Foods with anti-heart disease activity can:

1. Block platelet aggregation (clotting)
2. Reduce blood vessel constriction
3. Increase blood flow
4. Lower fibrinogen (clotting factor)
5. Increase fibrinolytic (clot-dissolving) activity
6. Block cell damage from oxygen free radicals
7. Lower triglycerides
8. Raise good HDL cholesterol
9. Makes cell membranes more flexible
10. Lower blood pressure

Health Benefits of Broccoli

Scientific Name: Brassica aleracea

Biological Background: Broccoli is a dark-green vegetable with small, tight heads (curds) mounted on stem-like buds, and is a member of Brassica family of the Cruciferous vegetables. It is one of the most popular vegetables and was originated in Italy.

Nutritional Information: One cup of chopped and cooked broccoli (146 g) provides 46 calories, 4.6 g protein, 8.7 g carbohydrates, 6.4 g fiber, 178 g calcium, 1.8 mg iron, 220 RE vitamin A, 0.13 mg thiamin, 0.32 mg riboflavin, 1.18 mg niacin, 98 mg vitamin C.

Pharmacological Information: Broccoli is a spectacular and unique package of versatile disease fighters and abundant in numerous strong, well-known phytochemicals and antioxidants, including indoles, isothiocyanates, quercetin, glutathione, beta carotene, vitaminC, folate, lutein, glucarate, and glutathione. Broccoli is extremely strong in anticancer activity, particularly against lung, colon, and breast cancers. Like other cruciferous vegetables, it speeds up the removal of estrogen from the body, helping suppress breast cancer. Broccoli is rich in cholesterol-reducing fiber and has antiviral and antiulcer activity. It is a super source of chromium that helps regulate insulin and bloodsugar. Broccoli is also a good source of calcium, thus help fight osteoporosis. However, brocoli is one of the leading intestinal gas producers.

Eating Tips: Heavy cooking and processing destroy some of the anti oxidants and phytochemicals such as indoles and glutathione. Eat raw or lightly cooked as in microwave and stir-fry. To reduce its gas production, eat broccoli with ginger or garlic.

Asparagus - Healthy Food

Scientific Name: Asparagus officinalis

Biological Background: Asparagus is a vegetable with succulent shoots and scale-like leaves, belonging to the lily of the valley family. It was known to the ancient civilization of Egypt and Rome.

Nutritional Information: Four medium-sized spears (cooked, 60 g) contain 315 calories, 1.6 g protein, 2.6 g carbohydrate, 1.1 g fiber, 0.4 mg iron, 186 mg potassium, 50 RE vitamin A, 0.63 mg niacin, 16 mg vitamin C, and small amount of other vitamins.

Pharmacological Activity: Asparagus is an excellent source of glutathione and a good source of flavonoids, saponins, folate, vitamin C, and dietary fiber. Those food components in asparagus provide great power to fight various cancers and heart diseases. Asparagus is also known for its antifungal, diuretic, and antiviral activity. In addition, the low calorie content of asparagus makes it a good food for weight control.

Eating Tips: Asparagus deteriorates and loses its vitamin C quickly under room temperature. Heavy cooking may reduce asparagus disease-fighting power by destroying some of its healing components. To get the most health benefits from asparagus, eat it fresh or lightly cooked.

Watermelon

Scientific Name: Citrullus Vulgaris

Biological Background: The fruit of an annual vine belonging to the squash and melon family. Watermelon originated in Africa and has been cultivated since ancient times in the Mediterranean region, Egypt and India.

Nutritional Information: One slice of watermelon (480 g) contains 152 calories, 3 g protein, 34.6 g carbohydrates, 2.4 g fiber, 560 mg potassium, 176 mg vitamin A (RE), 47 mg vitamin C, 0.3 mg thiamin, 0.1 mg riboflavin, and 0.96 mg niacin.

Pharmacological Activity: Watermelon is rich in lycopene, glutathione and vitamin C. It has great activity against cancers and some antibacterial, anticoagulant activity.

Eating Tips: Choose watermelon with a deep red color.

Recipes Good for Cancer - Oats Upma Recipe

Oats Upma Recipe
Indian, Breakfast/Brunch

In India, upma - a common breakfast in South Indian cuisine - is synonymous to quick meal. With oats and tons of vegetables, this one pot meal is not only easy, but healthy and delicious.

Good For - Cancer, Diabetes, Heart Disease, High Cholesterol, Hypertension, Weight Loss, Post-menopausal Health

Health Factor - Low Fat, Low Cholesterol, High Fiber, High Vitamins, High Minerals

Ingredients (Makes 4 Serving)

* Oats - 2 cups
* Minced ginger (adrak) - 1/2 tsp
* Curry leaves - a few
* Black gram (urad dal) - 1 tbsp
* Yellow gram (chana dal) - 2 tsp
* Asafetida (hing) - a pinch
* Mustard seeds (rai) - 1 tsp
* Sliced green chilies - 3 (chopped)
* Dried red chilies - 2
* Sliced onion - 1
* Oil - 1 tsp
* Water - 4.5 cups
* Salt as required

Instructions

1. Roast the oats in a pan without oil for about 3 mins and keep it aside.
2. Heat some oil in the pan and add urad dal, chana dal, mustard seeds, green chillies, dry red chillies and fry for some time till the dal turns golden brown.
3. Now add sliced onions, minced ginger and curry leaves. Saute the onions till they are tender, add asafetida and salt. Add water and allow it to boil for some time and then add the roasted oats.
4. Keep stirring till all the water is absorbed and oats are thoroughly cooked and serve hot!!

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High Blood Pressure Tips

Tips to help you control your high blood pressure


If you have diabetes it is even more important to maintain your blood pressure at an acceptable level, which reduces long-term complications associated with this disease process. You should be receiving regular monitoring and advice from you GP/diabetic practitioner.

Aim for a healthy weight

Ideally try not to gain extra weight in the first place, if you have then try to lose the weight slowly, at about half to one pound a week until you reach a healthy target. This can be easier to achieve if you include exercise as well to burn off those unwanted calories and tone your body as you lose the weight.

If you are overweight or obese, carrying this extra weight increases your risk of high blood pressure because the heart has to work very hard to keep blood circulating efficiently.

Exercise - be active every day!

Even the simplest exercise will help; you can walk, dance, use the stairs, play sports, or do any activity you enjoy. For instance: get off the bus one or two stops early; park your car at the other end of the car park and walk; walk or cycle to the corner shop.

Eat more fruit and vegetables

Eating more fiber should help to stop you feeling hungry and less likely to pick at sweets, chocolate and crisps etc.

Stop/reduce smoking - smoking causes the blood to thicken

Not only does this make you more at risk of developing a dangerous blood clot but it makes the heart work harder in order to 'push' the blood around the system to provide oxygen and other important components.

Reduce your stress levels

Take time out for yourself each day to do something you like to do without feeling guilty. If there are any problems worrying you try talking them over with a friend, or someone you trust, this is often all that is needed to make you feel better. Also remember if you wear a smile, it will rub off on others. Try it and see!

Take medication correctly

If you have been prescribed medication from your GP to control your blood pressure, make sure that you take the medication correctly and visit your GP regularly for your blood pressure to be monitored effectively.

Dry Throat

A dry throat accompanied by soreness or pain while swallowing may be an indication of a viral infection such as a common cold, flu, mononucleosis or chickenpox. Other causes of throat discomfort include bacterial infections like strep or tonsillitis. A dry throat accompanied by a dry mouth is a common condition called xerostomia. Xerostomia may be caused by nerves or stress, though it's also a side effect of many medications and a symptom of some underlying medical conditions, such as diabetes and Parkinson's disease. Other causes of a dry throat include allergies, dry air and pollution.

Lemon and honey possess well-known throat-soothing properties. To ease the discomfort of a dry, scratchy throat, drink warm water mixed with lemon juice and honey, or suck on a spoonful of honey, lemon juice and cayenne. Gargling with a mixture of warm water and salt brings relief by clearing away bacteria and improving the circulation in the throat area. Another easy-to-make solution for gargling consists of a glass of water mixed with a tablespoon of apple cider vinegar, which kills dryness-causing bacteria in the throat. To boost the throat-comforting power, add honey and sage to the vinegar-and-water mixture. Teas can hydrate a dry throat and provide relief from throat pain. Common herbal tea ingredients with throat-soothing properties include chamomile, licorice root, sage and eucalyptus. For a pungent yet soothing tea, simmer scallions and chives in hot water.

Steer clear of beverages containing caffeine, as they can cause dehydration and further aggravate a dry throat. Use a humidifier to add moisture to dry air. Avoid pollution, cigarette smoke and chemical fumes such as those emitted by household cleaners. For a dry throat resulting from a viral infection such as a cold or flu, drink fluids, get plenty of rest and eat easy-to-swallow foods like broths and gelatin. The throat discomfort should go away once the infection has run its course. If a dry, painful throat is accompanied by a high fever or lasts for more than a week, seek medical attention, as this may be a sign of a more serious condition.

Low Back Pain Info

What makes up the spine?

The lower spine consists of five bones, called the lumbar vertebrae. The vertebrae support the body and protect the spinal core and nerves. Between each vertebra is a disk filled with a jelly-like material. The disks act as shock absorbers for the vertebrae. Along the spine are many nerves. Injury to these nerves can cause pain.

What can cause low back injuries?

Many things can cause low back injuries - muscle strain or spasm, sprains of ligaments (which attach bone to bone), joint problems or a "slipped disk." The most common cause of low back pain is using your back muscles in activities you're not used to, like lifting heavy furniture, playing basketball or doing yard work.

A slipped disk happens when the disk between the bones bulges and presses on nerves. This is often caused by twisting while lifting. But many people won't know what caused their slipped disk.

Back pain can also follow normal activities such as bending over the sink to brush your teeth. Back pain may be made worse by stress, long periods of inactivity or being in an unusual position for a long time.

Tips for preventing back strain

Don't lift by bending over. Lift an object by bending your hips and knees and then squatting to pick up the object.

Keep your back straight and hold the object close to your body. Avoid twisting your body while lifting.

Push rather than pull when you must move heavy objects.

If you must sit at your desk or at the wheel of a car or truck for long hours, break up the time with stops to stretch.

Think about your posture.

Wear flat shoes or shoes with low heels 2.5 cm (1 inch) or lower.

10 Tips and Technics for Better Eyes

Tips to reduce eyestrain

-Modify your workstation. Adjust your workstation and chair to the correct height.
Use proper lighting.

-Match the computer screen to the brightness of the environment. The contrast between the background and on-screen characters should be high.

-Minimise the glare. Use window shades, blinds or drapes to block excessive sunlight or install an anti-glare screen to minimise reflections.

-Take frequent breaks. Full-time computer users should take a 10 minute break every hour.

-Blink more often. Tears in the eye evaporate more rapidly during long non-blinking phases and cause dry eyes.

-Get an eye examination done.

-Re-focus your eyes. Look away from your computer screen every 10-15 minutes and focus for 5-10 seconds on a distant object.

-Exercise even when sitting. Move about or exercise frequently.

-Get sufficient sleep. Fatigue promotes eyestrain.

Samasthithi Asana - A balanced life

This section provides you with benefits of samasthithi asana.

The samasthithi asana is the standing position and much more. The Sanskrit word ”samasthithi” tells us how to stand. By observing our standing position, we can see our stance towards the world. This stance is an indicator of our sub-conscious leanings. By consciously being aware of it, we have the choice to change our stance. The samasthithi asana helps you cultivate a balanced stance towards the world. From this samasthithi all other standing postures or asana are practiced.

In chapter 12,ver 13 & 14 of the Gita, the sthithapragnya is described as one who is friendly and compassionate to all, who is without attachment and ego, who maintains equipoise in adverse and favourable circumstances, who is always content and steadfast in meditation, has firm conviction, with his mind and intellect dwelling on the universal consciousness. Such a person is dear to the highest principle.

It requires lifelong endeavor to cultivate this sense of equanimity. Staying balanced will change even the worst circumstances into a blessing. This is a way of working out or dissolving old thought patterns or habits.

We simply become a dispassionate observer yet do what needs to be done. Also when you stand, be aware of standing with poise. Keep the back straight, shoulders pushed back. Check to see that the neck is not leaning forward. There should be a nice straightness in the spine and ease in holding oneself upright. This upright, balanced stance is what the samasthithi asana signifies.

Stand in the samasthithi asana. Keep your eyes closed and be aware of how the weight is distributed on the feet. See if there is more weight on the left foot or on the right. See if you are putting more weight to the front or the back. This will give you an idea of your habitual patterns of how you distribute weight. This ideal way to stand is to have weight equally distributed and slightly towards the front. Those who stand for long hours can practice a few jath is that shift the weight from one foot to another to release stress.

If you look at the soles of your footwear, you will be able to see which areas are worn out and thereby which areas you put more weight on. If the back portion is worn out then you are an unlikely candidate for a marketing job as you are holding back! Consciously distribute your weight forward and you will see your life move ahead. Given below is a technique to rebalance weight distribution.

Now keeping the eyes closed, gently shift your weight to the front. Come back to the centre. Then shift the weight to the back. Come back to the centre. Then move the weight to the right. Come back to the centre.

Then move the weight to the left. Come back to the centre. Kick your feet loosely to give some relief. Repeat thrice. Now from the standing position, move in clockwise direction thrice and then in anticlockwise direction, distributing the weight on different parts as you go along with eyes closed. Once you are done, you will see a difference in the way weight is distributed on your feet.

Sarpasana - Reduce muscular tension

Sarpa Kriya - releases energy blocks stored in the upper back region

Sarpa means 'snake'. The snake symbolises wisdom and beauty in the Chinese system. The skin and other parts of the snake are used in Chinese medicine to treat skin dieseases, arthritis and paralysis. In ancient Egypt, The snake was considered as a symbol of royalty and wisdom. The ancient Ouroboros symbol or the snake biting its own tail represents the continuum of life and time anda merging of one into other. It symbolises unity and infinity at the same time.

Two snakes interwined on a staff, with a pair of wings on top, is a symbol used by some pharmaceutical companies. A modified version is used by the Indian Medical Association. This symbol is called the caduceus. It was the staff of hermes, the Greek god of Commerce, invention, theft and verbal artistry. Later it also came to be associated with alchemy. The staff of Ascelpius, a medicine man in Greece, Later revered as a god, is the original symbol of healing and comprises a single snake wound around a long staff and used by the 'WHO' and various medical associations around the world.

In Christianity the snake has both good and bad associations. The bad associations are there as Eve is believed to have been misled by sepent. However, Moses makes a rod similar to that of Asclepius, a rod with a snake that would make the Israelites look up to heaven and protect them from snake bites.

Why Invest in Laughter

It is impossible to worry while you're laughing.

Humor cuts stress levels in half.

Laughing helps you to stay happy and healthy and
helps you return to good health when ill.

Laughter increases, by 20%, the activity of killer cells within
the body which serve to destroy viruses and tumor cells.

Train yourself to look for the comedy in your chaos.

A sense of humor is the number one survival skill.

George Bernard Shaw once said, "When you find something
funny search it for hidden truth."

"The art of medicine consists of amusing the patient
while nature cures the disease." Voltaire

Humor helps us cope, conquer, and carry on.

A good laugh is not only the result of humor,
it is often also the cause.

The body heals with play, the mind heals with
laughter and the spirit heals with joy.

The best exercise is jumping for joy.

"Joy is the serious business of heaven." C.S. Lewis.

We begin to solve our problems when we
begin to see the humor in them.

"Time spent laughing is time spent with the gods."
Japanese proverb.

When we feel like laughing the least , we need it most.

If it feels good to laugh, then laugh to feel good.

A sense of humor is not inherited, it is learned.

Breathe Deep - Drive Headaches Away

RELAXATION exercises can help to relieve headaches, backaches and insomnia.

One of the simplest relaxation exercises is deep breathing, which will release endorphins (the body's very own painkillers) into our body.

Begin by breathing through your nostrils; inhale for five counts, silently saying the word "in" (concentrate on breathing deeply); fill your lower abdomen with air; count to five, and then exhale slowly, silently saying the word "out" as you let the air escape through your mouth; repeat this exercise for about two minutes; gradually you will be able to build up to ten counts or higher; increase your relaxation by imagining a peaaceful scene or by breathing in fresh air or pleasant smells.

Best ways to drive out Headaches

Headaches can be caused by a number of different reasons, and diet is only one area that could contribute. The most common causes of headaches are stress with associatd muscle tension, or hormones or medication or medical conditions like high blood pressure or water retention.

Ensure that you drink 6 to 8 glasses of water daily, and limit alcohol consumption to a maximum or abstain completely. Increase water intake if you are having alcohol.

Keep your blood sugars constant by eating regular meals, preferably with snacks in between, and limit intake of very sugary foods (e.g. sugar, jam, cool drinks, sweets, etc.) as these cause a rapid rise and resultant fall in sugar levels.

Eat high fibre foods to help keep blood sugar levels constant. Certain foods can trigger headaches. Dietary triggers are foods which are commonly found to trigger headaches or migraines in certain individuals.

However certain foods will affect different people differently, and you will need to identify which particular foods trigger your headaches. The most common trigger foods are:

* Red wine, champagne and beer
* Caffeinated beverages especially coffee, smart drinks, tea and carbonated beverges like
* Coke
* Cheese
* chocolate and chocolate drinks
* Peanuts and peanut butter
* Foods containing Monosodium Glutamate (MSG) like packet or canned soups, sauces, instant pastas and Chinese foods. Foods high in other additives can also trigger headaches. avoid processed foods and learn to read labels on foods.
* Salted and cured meats, dried meats, pickled herring and chicken livers may also be a problem.
* Certain beans (broad lima, soya, lentils) and citrus fruits; avocados, raspberries and bananas.

How to get a Good Night Sleep

Are you getting enough sleep? If not, you are not alone. A recent study has found that one in every two Indians (46 per cent) sleeps less than six hours. A busy work schedule, a hectic social life, household chores and children’s worries leave little time for sleep. Modern life builds up so much stress and anxiety that when we do get to bed, most of us find it difficult to sleep well.

Adults need at least seven to eight hours of sleep every night, to perform optimally. Children need even more sleep. Less sleep causes morning headaches and daytime fatigue, leading to poor concentration and performance.

Insomnia includes the inability to sleep, frequent awakenings during the night and not being able to go back to sleep, or waking up too early. Women are more likely to suffer from chronic insomnia – the ratio is about two women to one man. Working women, in particular, build up a large sleep debt over the years.

To a large extent, we can control the quantity and quality of our sleep. The key to a restful night’s sleep is to calm down your brain rather than rev it up.

What you eat affects how you sleep. Some food slows down nerve traffic and calms the brain and contributes towards a restful sleep; such food are called sleepers. Other perk up the brain and keep you awake; such food are called wakers.

Sleepers contain tryptophan, an amino acid that makes up protein, which produces the sleep – inducing substances, serotonin and melatonin. Food that contains tryptophan or make more tryptophan available to the brain make us sleepy.

Ideal sleepers are food which contains moderate amounts of carbohydrate stimulates the release of insulin which clears amino acids that compete with tryptophan making it more available to the brain. At the same time, protein contributes tryptophan directly to the brain.

Great snooze food includes; dairy products (paneer, cheese, milk and curd), meat, poultry or seafood, whole grains vegetables and pulses (including soyabeans).

Indian dinners usually have a fair share of these types of food. However, our traditional cooking practices include a lot of fat and spices, both of which in terferes with sleep.

Calcium helps the brain use tryptophan; this explains the soporific effect of a glass of milk at bedtime. Foods containing caffeine such as tea,coffee, colas and chocolates are wakers. a high-protein meal without carbohydrates contains the amino acid, tyrosine, which perks up the brain.