Busy Bites for Business

Source: Wikimedia Commons. Author: Abigail Alderate. Filename: Foods.jpg. URL: http://en.wikipedia.org/wiki/File:Foods.jpg. Date: 17th February, 2008. Time: 03:05 hrs

You wake up in the morning and you know your schedule is going to be a mad rush. There will be the rush to office, the waiting clients there, a to-do list from your boss, your personal bills to be paid, grocery, laundry and of course, you’ll want to have a life after office hours should you get back home in good time. So where is the time to fit in meals or cooking for one and still hoping to be healthy in the long run? Remember, to be able to keep up with this sort of schedule, year on year, you need to be healthy. This means you need a balanced fix of exercise and healthy eating. So let’s see what options you have to eat healthy without losing too much time planning for it. I have listed below various items of which you can have any two or combinations you like to add variety.

BREAKFAST OPTIONS:

1. 1 cup of low-fat yoghurt or low-fat set curd
2. 1 low-fat wholegrain, low sugar granola bar
3. 1 mug of skimmed OR low-fat milk with muesli
4. 1 pair of brown bread (with visible wholegrain) with peanut butter
5. 1 cup of tea with low-fat milk or coffee with low-fat milk but without sugar or with brown sugar
6. 1 bowl of any combination of fruits you love picked up at your local green grocers)
7. 1 pair of brown bread (with visible wholegrain) with low-fat cheese slices.
8. 3 table spoons of cottage cheese (easily available in the market)
9. 1 medium bowl of instant porridge

10.  1 egg done sunny side up

SNACK OPTIONS:

1. 2 dark rye or any other wholegrain crisp breads
2. 1 small soft boiled egg
3. 1 tub of low-fat yogurt without sugar
4. A bowl of salad without dressing
5. 1 bowl of cooked vegetables (even if they are from a frozen vegetables packet) with low-fat yoghurt
6. A hummus sandwich made of brown wholegrain pita bread
7. Any 1 fruit of your choice
8. 1 cup of tea with low-fat milk or coffee with low-fat milk but without sugar or with brown sugar

LUNCH OPTIONS:

1. 1 serving of rice, preferably brown.
2. 2 chapattis/ rotis with any 1 vegetable done in minimal oil.
3. 1-2 servings of lean or white meat (chicken, fish etc) done in minimal oil.
4. Any readymade supermarket takeaway tuna, chicken or egg salad.
5. 1 fruit of choice
6. 1 small bowl of ready to eat soup containing 300 calories or less. Read label here.
7. Greek feta salad or any salad of choice – could contain tomatoes, cucumbers, red bell peppers, lettuce in some olive oil.
8. 1 small bowl of lentil soup or daal.
9. 1 tub of low-fat yogurt
10. 2 Falafel
11. 1 Marks and Spencer’s Fajita style Chicken and Pasta
12. 1 bowl of pasta with shrimps

DINNER OPTIONS:

1. 1 medium-sized bowl of pasta with garnish of choice
2. ½ serving of any fish – tuna, salmon, sardines, mackerel etc
3. 1 baked jacket potato
4. 1 small bowl of rice with daal
5. 2 chapattis/ rotis with 1-2 vegetables of choice done in minimal oil
6. 1 omelette
7. 1 small bowl of lentil soup with chopped tomatoes
8. 1 plate of salad
9. Fruit of choice
10. 1 small serving of cake or pie or any 1 piece of a sweet.

Bon Apetit!

Copyrights apply on this blog. Refer copyright permissions.

Shouldering Woes

(Source: Wikipedia Commons. Author: Unknown. Filename: Shoulderjoint.PNG. URL: http://en.wikipedia.org/wiki/File:Shoulderjoint.PNG Date: 16^th September, 2006. Time: 03:19 hrs.)

The What of Woes

Movement-wise the shoulder allows for arm movements through scapular retraction and protraction, scapular elevation and depression, arm flexion and extension, arm adduction, abduction and circumduction as well as lateral and medial rotations.

Though it is made of and supported by powerful muscles, it has many more delicate, finer and complex components such as the joint to the shoulder blade, the lubricating fluid, tendons, tissue fibres and ligaments etc. For this reason, it tends to get damaged easily.

Basically, the shoulder is made of 3 bones – the humerus (upper arm bone), the scapula (shoulder blade) and the clavicle (collarbone) each allowing for a certain type of movement in the way it forms a joint. In keeping with the 3 bones, the 3 joints that make up our shoulder are the glenohumeral joint, the sternoclavicular joint and the acromioclavicular joint.

The muscles that make up our shoulder movement possible through connecting with the 3 bones are the deltoids (anterior, middle and posterior), the rhomboids (minor and major), the trapezius, the levator scapulae, the subclavius, the sternocleidomastoid, the serratus anterior and the pectoralis minor.

The rotator cuff is the big group of muscles that we find surrounding the shoulder ball and just below it. The rotator cuff includes tendons besides the group of muscles that act to stabilize the shoulder.

Why the Woes?

1. If we use the rotator cuffs wrongly during sport, DIY or sitting awkwardly at our workstations then we risk the rotator cuff straining. It may also tear on falls.
2. Sometimes the Arm-Clavicle Joint narrows down due to impingement syndrome causing it to catch when you feel the pain and stiffness.
3. Polymyalgia rheumatica of the muscles may cause shoulder woes along with trouble around the neck area.
4. Arthritis may be another culprit causing both pain and swelling. It may cause irregularities that can in the long term damage tendons and muscles alike.
5. Another phenomenon is the occurring of calcific tendonitis, whereby calcium deposits form suddenly inside a tendon that attaches to a muscle causing pain.

Wipe the Woes!

1. It is best to see your GP who may refer you to a bone specialist if required. Rest, painkillers (NSAID and ibuprofen, acetaminophen etc) always help till you get to see a physician.
2. Ice pack and elevation are other DIYs that help during the period.
3. Your physician may prescribe an X-ray to get to see the problem and if required advice steroid shots to overcome acute pain.
4. Physiotherapy is also recommended for a limited period of time to facilitate healing.
5. Heat treatment, acupuncture, sports massage and TENS (Transcutaneous Electrical Nerve Stimulation) are other popular ways to tackle shoulder woes.
6. A blood test may be ordered to probe into possible conditions of arthritis, Polymyalgia etc.

Welcoming Lifestyle Changes:

1. While on bed, lie only on the side of your pain-free shoulder keeping the painful side up.
2. Be aware of your posture at work especially if you have a desk or a shop floor job.
3. Do not hunch over your work.
4. Do not pin your phone receiver or mobile phone between your neck and shoulder while talking.
5. Use a soft pillow to elevate and support your shoulder in bed.
6. Use anti-inflammatory and analgesic topical application on the problem area.
7. Do not exercise a sore shoulder.
8. Find a way to work around your hurting shoulder so that your rest of the body still gets a workout.

Copyrights apply on this blog. Refer copyright permissions.

Winter Health, Herbs and Spices 2009-2010

Herbs and Spices Protect Us

(Source: Wikipedia Commons. URL: http://en.wikipedia.org/wiki/File:Herbs.jpg. Author(s): “rappy”, RJFerret.  Date: 25th May, 2004. Time: 01:16 hrs. Filename: herbs.jpg)

This New Year our world seems more stable than it did last year- foremost, we have a recovering economy and this is closely followed by the success of the tested and administered 2009 H1N1 flu shots that seemed to have curbed the fear of the pandemic grip of the Swine Flu.

Let us see what we can look forward to in terms of our health early this winter. Yes, winters are difficult months especially for the seniors as a lot of their underlying conditions start to act up in low temperatures. This is especially true for bone and cardiac conditions. Fortunately, certain proven foods can form part of their ’support therapy’ in addition to their prescription medication. They are easily available and they provide the help the body needs in terms of nutrition to overcome winter woes. Let’s take a brief look at some of the fruits, herbs, condiments and edibles.

1. Basil: Flavanoids Orientin and Vicenin give basil it’s DNA protection quality. These flavanoids help save cell structure and chromosomes from radiation exposures. Oils such as estragole, linalool, cineole, eugenol, sabinene, myrcene, and limonene present in basil make it strongly anti-bacterial in nature. Basil teas and basil as a garnish on dishes are the more popular ways in which the herb is used. Basil is found to be rich in eugenol oil that make it a very effective anti-inflammatory agent. Not the least, ii is abundant in Vitamin A that reduces the adverse effects of free radical damage in our bodies.

2. Cloves: Cloves are stimulating and have antibacterial, antiviral, antifungal and antiseptic properties. Due to the presence of Eugenol oil and beta-caryophyllene, they also have powerful anesthetic value. It is a digestion promoting spice. In some cultures, it has been used successfully to treat scabies, cholera, malaria and tuberculosis. As an antispasmodic it can be applied topically to relieve muscle spasms or in a tea to ease coughing. Lastly, it also contains a kaempferol and rhamnetin, which also contribute to clove’s anti-inflammatory properties.

3. Peppermint: Teas with peppermint help colds, digestion and nausea. they also help relieve sinus congestions when rubbed on the forehead and chest as oil.

4. Echinacea: Taken a few drops in water, echinacea is a highly effective food for curbing cold and catarrh. It is a natural immune-booster. Because echinacea consumption sometimes produces side effects such as rashes and aggravated asthma, it must be had with caution and in consultation with a physician. It is popular as a topical application over cuts, wounds, burns etc. Echinacea is rich in flavonoids, oils, polysaccharides, phenols (cichoric, caffeic, and caftaric acids and echinacoside), and alkylamides. It also contains copper, iron, iodine, potassium, and vitamins A, C, and E. Due to this combination of ingredients Echinacea works as a natural antibiotic, which can suppress viruses’ activity and promote immune stimulating effect.

5. Honey: This is another anti-bacterial remedy for sore throats, coughs and colds since honey is loaded with antimicrobial qualities. It is a known immunity-builder because of it’s anti-oxidant properties and an energy booster because of it’s high fructose content. Both these qualities make it a winter favorite in many households where it is added to tea or lime juice (when in combination, it acts as a cleanser) or even on morning toasts.

6. Mushrooms: A rich source of niacin, riboflavin and selenium, mushrooms help increase the white blood cell/ lymphocyte count and thus ranks among the few foods that help build a stronger defense against infections. a fungi by classification, it adds to zero cholesterol and fats with very low carb count. Mushrooms are very effective in preventing cancer of breast and prostrate due to presence of Beta-Glucans and conjugated Linoleic Acid having anti carcinogenic effects. Mushrooms are also great food as support food in diabetes treatment and in weight loss programs.

7. Fennel: Fennel seeds help with respiratory complaints and soothes coughs in general. Almost the entire plant is used in cooking. It is rich in phytoestrogens and helps in colic, wind, irritable bowel, suppressing appetite, breast enlargement, promoting menstruation, kidneys, spleen, liver, lungs, improving digestive system, milk flow. apart from this fennel also helps restore digestion in post-chemotherapy patients.

8. Ginger: the chemical gingerol present in ginger soothes nausea and an upset stomach. It is also a very effective digestive, anti-phlegmatic, anti-pyretic and has strong anti-inflammatory properties. For this reason it helps seniors with arthritis and those who suffer from migraines (as it also inhibits prostaglandins). Zingerone present in ginger helps curb diarrhea in infants. Ginger oil or pills may be used as per directions given on the product. Like garlic, it prevents colds and flus. Ginger teas are a pleasure to have during winter season. Of late, lab testing shows gingers tremendous powers to control ovarian and colon cancers.

9. Ylang ylang: As is common knowledge, Ylang, ylang is a sedative and relaxant (anti-stimulant). Adding a few drops to it in your bath can help you get a restful night of sleep. This is beneficial for those who suffer from anxiety or lead stressful lives. It’s aroma promotes a feeling of peace and tranquility of the mind, body, and spirit. it may used in an oil diffuser as well. In addition, Ylang ylang also serves as a powerful anti seborrhoeic 9for eczema like conditions set off by the malfunction of the sebaceous glands), anti septic, aphrodisiac, hypotensive and nervine.

10. Garlic: In the season of flus and colds, garlic goes a long way in prevention through it’s chemical Allicin. Allicin is an antibacterial and an antiviral agent. It is common knowledge that garlic also helps lower tryglycerides (LDL or bad cholestrol) in your blood thus indirectly helping reduce chances of heart attacks. However, keep in mind that though garlic serves as a natural and powerful antibiotic and a blood-thinner beneficial for hypertensive population , it has the potential to disrupt anti-coagulants in the body and is best not taken before surgeries.

Some of these foods carry strong aroma or pungent tastes. It would be good to include them as ingredients to your daily recipes, so that you get ample of it without having to experience it solo. Almost all herbs have the potential to give allergic reactions to people. They are to be consumed in very small quantities to start with to test them first. It is advisable for a person with a sensitive constitution to consult with a doctor before using these herbs.

Copyrights apply on this blog. Refer copyright permissions.

Season’s Greetings!

The Mural of Peace and Prosperity

(Source: Wikipedia. Source URL: http://en.wikipedia.org/wiki/File:Peace-and-Prosperity-Vedder-Highsmith-detail-1.jpeg. Artist: Elihu Vedder. Art Year: 1896. Art Location:Lobby to Main Reading Room, Library of Congress Thomas Jefferson Building, Washington, D.C.; Library of Congress, Prints & Photographs Division, LC-DIG-highsm-02038. Photographed by:Carol Highsmith. Date:20th May, 2008  .Time: 06:52 hrs)

MAY ALL THE READERS BE BLESSED WITH THE REALIZATION OF THEIR DREAMS. WISHING EVERYONE A HEALTHY, PEACEFUL, AUSPICIOUS AND PROSPEROUS 2010.

Best Regards

Prohormone Vitamin D

(Source: Wikipedia Commons.   URL:http://en.wikipedia.org/wiki/File:Skinlayers.png. Author: Serephine. Date/Time: 12:48, 16 November 2006. Filename: Skinlayers.png‎

As winter walks in this year, there will be lesser sunshine hours. This takes up added relevance for the old and those who suffer from osteoporosis and simialr conditions of the bone. Strictly speaking, sunshine itself is not a source of Vitamin D. However, it helps our body (skin in particular) to synthesize Vitamin D.  The epidermal layers of Stratum basale and Stratum Spinosum produce maximum amount of a particular type of a pre-vitamin D3.

Another nomenclature which may be a misfit is, Vitamin. Technically, the chemical of Vitamin D is a prohormone ( or a precursor to what makes a hormone or a hormone prototype if you please).

Vitamin D is a fat-soluble vitamin that can be manufactured by the body. Vitamin D is metabolised by the liver and the kidneys and is converted to a hormone called Calcitonin. Calcitrol ensures that there is enough calcium in the blood to help form bones, teeth and maintain bone density. When ultra-violet rays shine on our skin, a cholesterol-like substance gets converted to Vitamin D and absorbed into the blood. Vitamin D is required for the metabolisation of calcium.

A light skinned person requires 15 minutes worth exposure 2-3 times a week and a darker skinned person will require a few hours longer. Vitamin D can be stored by the body. Thus stored Vitamin D from summer can come in handy during the winter months of lesser hours of sunshine. RDA for Vitamin D is fixed at 5 micrograms or mcg for women between 19 and 50 years of age, which translates to 200 IU (International Units).

Some good sources of Prohormone Vit D in the absence of regular hours of sunshine are:

Pure Cod liver oil, Salmon, Mackerel, Tuna fish, Sardines, Milk – nonfat, reduced fat, and whole, vitamin D fortified, Ready-to-eat cereals, Egg, 1 whole ( in egg yolk), Beef liver, Swiss Cheese etc

Copyrights apply on this blog. Refer copyright permissions.