Ten tips to lose weight after pregnancy

1. Walking. Walk preferably early in the morning and if possible one more time in the evening.
2. Eat good balanced meals that include fruits, vegetables, lean meats, fish or poultry, and low-fat or non-fat dairy products.
3. Eat several small meals a day.
4. Be patient. Remember that you didn't gain the weight over night so it is not fair to expect to lose it overnight.
5. Drink lot of water. Water not only help flushes out toxins and keep your body refresh but also helps you control your hunger.
6. Try having little sessions of crunches, pushups or a jog around the block when the baby is sleeping or playing.
7. Eat dinner three hours prior to bedtime.
8. Try your hands on Swimming, Aerobics or Yoga.
9. Breast feeding. Yes, you read it right. Breast feeding does help lose you weight gradually.
10. Last but not the least, you should remember that 'Continuity' is the magic word. Devise a plan for your diet and exercise. Stick to it religiously.

All the Best !!!



Check out these other popular articles in our blog.


Travel tips during pregnancy

Good indian food for Healthy pregnancy

Indian food to help increase milk secretion in nursing mothers

Calorie content of Indian food items

High Cholestrol, Low Cholestrol , Good & Bad Cholestrol and other facts

What is Cholestrol?

Cholestrol is a normal part of your blood and cells. You gete cholestrol in two ways. You body make some of it, and the rest comes from the foods that you eat. Cholestrol is an important part of a healthy body. When cholestrol levels get too high it is a major risk for heart disease and stroke.


If one goes for a cholestrol screening, the report will be talking about some of these terms ...

LOW-DENSITY LIPOPROTIEN (LDL)
LDL is also known as the "bad" cholestrol. Too much LDL cholestrol can clog your arteries and increase your risk of heart attack and stroke.

HIGH-DENSITY LIPOPROTIEN (HDL)

HDL is known as the "good" cholestrol. You body makes HDL cholestrol for your protection and it helps to carry choestrol away from your arteries.

TRIGLYCERIDES (TG)

TF is a form of fat. People with diabetes, heart disease, or who are overweight often have high triglycerides.


What are the Healthy Levels of Cholestrol?


Total Cholestrol Less than 200mg/dl

LDL Less than 100mg/dl is best
You LDL goal may depend on other medical conditions you may have. Your LDL level affects your risk for heart disease
and stroke. The lower your LDL cholestrol, the lower your rsik. Your doctor or pharmacist can help you know your personal risk factors and goal LDL.

HDL Greater than 40 mg/dl
This goal may be higher if you are female or if you have other medical conditions. In general a higher HDL is better.

TRIGLYCERIDES Less than 150 mg/dl

Difference between Obesity and Over weight

Many people tend to think that overweight and obesity are one and the same. They are wrong. While Overweight refers to excess body weight arising from muscle, bone, fat and water, obesity refers to an excess of body fat.Here is an example to clarify this further. An athelete may be looking heavy built and most likely overweight and this is from excess muscle development, and not necessarily be obese.



Obesity used to be a common problem in all developed countries and rarly seen in developing countries. It was the story of the past. An alarming number of people from developing countries have been identified as obese. As a matter of fact, obesity is widely observed across across all races, ages and genders. Adding fule to the fire is the news that, in many developed countries, childhood obesity is a not an uncommon phenomenon anymore.

Several factors that can lead to obesity are genetic, metabolic, behavioural, cultural and socio economic influences. In simpler words, obesity is an imbalance between excessive calorie intake and deficient calorie expenditure. Occasionally, diseases and drugs (contraceptive pill and other steroids) can also lead to weight gain.

Recording one's weight measures excess body fat is a common myth. Body Weight does not reflect body fat. Measurement of body mass index (BMI) by special tables has become the most popular method of assessing obesity. It is also important to note the distribution of fat in the body differs bewtween men and women. While men tend to accumulate fat around the waist, women tend to accumulate fat around the hips. In general, an expanding waistline certainly increases health risks in both men and women.

The following problems have some form of direct or indirect relation to obesity : Type 2 diabetes, heart disease, high blood pressure, stroke, certain cancers (E.G. colon, prostate, gall bladder, uterus), liver and gall bladder disease, joint problems, respiratory illnesses and reproductive problems. Therefore obesity is a high risk sickness and linked with death in the adult. In addition, there may be cosmetic, psychological and social problems. The economic consequences of obesity are significant to say the least both to the individual and to society at large.

Owing to the health hazards associated with obesity, weight loss is a must. The formula for successful weight loss in the majority of individuals is to eat and exercise in a healthy fashion. Unplanned and desperate dieting, just for the sake to lose weight within a few days can lead to irreparable consequences. On the positive side, it must be appreciated that losing even a few kg / pounds can have a good impact on one's health profile.

A slow and steady weight loss programme, approved by one's family doctor is the only sensible and sustainable way of shedding weight. Rarely, one's health care provider may advocate more drastic methods such as surgery. Rapid commercial weight loss programmes, fashionable fad diets and the use of "miracle" drugs, herbal or non-herbal, must all be viewed with caution.

Vomiting: Causes, Symptoms and Cure

Vomiting is usually a beneficial process to help protect a person from injury or even death. The body reacts quickly and violently to rid the stomach of any harmful material. In children vomiting is most often due to an abdominal infection but in adults the reasons may vary from a simple stomach upset to a 'morning sickness' in pregnant women. Good news is that in most cases, the treatment can be done with the help of some simple home remedies.

Here are some tips to help contain vomiting in children.

First and foremost, avoid solid food.

You can take liquids but in small, frequent amounts. Allow enough time intervals between one intake and the other. Don't get too excited or tempted to give more quantity.

Begin by offering a small amount of liquids: only half an ounce every 15 minutes. If your child can keep down half an ounce two or three times, offer an ounce every 15 minutes. After a few one-ounce servings have been kept down, go to two ounces every half hour. Gradually increase the servings as they are tolerated.

If the child also has associated diarrhoea which is often the case in tropical countries, use of Oral Rehydration Salt is highly recommended. These are especially made formulations which replace the electrolytes lost by the body during vomiting
and diarrhea.

If sips of water are not tolerated then it is advised to consult your doctor.

Coconut water, sweetened lime juice in water with ice (shikanji) can be given. Avoid using milk, milk products and carbonated drinks.

Start giving foods gradually. Wait for the child to ask for food and you can give the child lentil gruel and plain rice with curd. Avoid spicy foods.

When to call a doctor?



The greatest risk of vomiting due to gastroenteritis is dehydration. Young children as compared to adults have little capacity to bear the loss of water and lectrolytes from the body. Call your doctor if your child shows following signs of dehydration.

The child has diarrhea and refuses fluids.

The child is not urinating.

He cries without tears.

He has a dry mouth or seems confused.

You should also call the doctor if vomiting persists for more than two days, which increases the risk of dehydration.

The following symptoms may indicate a condition more serious than gastroenteritis and requires immediate medical attention.

Projectile vomiting in an infant- forceful vomiting. In this the vomit is thrown at a distance.

Vomiting accompanied by fever.

Repeated vomiting of green or yellow bile.

Vomit resembles coffee grounds.

Vomiting blood.

Vomiting following head injury.

Specially in tropical countries dehydration can come very quickly and also the amount of fluid.

More tips for containing Vomiting in Adults



Lime juice is an effective remedy for vomiting. Take a glass of chilled limejuice and sip slowly.

Drinking Ginger tea helps a bit in stopping vomiting.

In 1 glass water, add some honey and drink sip by sip.


Prevention and general remedies:-

— Wash your hands, cutting boards and outer tops frequently. After handling raw meat, wash your hands and utensils before preparing other foods. Do not eat meat, dressing salads or other foods that have been kept for more than two hours between
34 degree Centigrade and 40 degree Centigrade.

— Keep party foods on ice. Do not eat raw eggs or sauces made with raw eggs.

— Discard any cans or jars with bulging lids or leaks.

— When you eat out, avoid rare and uncooked meat. Eat salad bar and deli items before they get warm.

— The most important thing to remember in treating food poisoning is that an inflamed stomach tends to go into spasm when stretched, resulting in vomiting. Consequently, if you are vomiting and take anything by mouth, it should be in very small quantities at frequent intervals.

— Do not consume any milk or dairy products during and for at least 72 hours after an episode of food poisoning. Take frequent small sips of barley or rice water, salted lime juice. Once you feel ready to eat, start slowly with easily digested
foods such as mashed bananas, bread toast and diluted juices.

— Take ginger tea thrice daily. It helps to stop nausea and cleanse the digestive tract as well as providing fluids.

— When reheating soups, sauces and gravies, bring them to a rapid boil, if possible, cook for at least four minutes.

— Take Lavanbhaskar powder 1 tablespoon, twice daily with lime water.


Hope all or at least some of the above tips, helps you in the hour of need. Please feel free to leave any tips, if you know of,that we have might have missed to mention it here.

Simple measures for your Child's Safety

Let me share some useful pointers which I got through a forwarded email. Please leave a comment if you have any more tips like this.

Here is a list of commonly to prevent many commonly occuring accidents.

Electrical

Electricity is dangerous. Children love to stick objects into exposed electrical outlets. Use dummy plugs to cover unused outlets — if these are not readily available, simply buy a new plug and insert into the outlet.

Avoid leaving long lengths of power cords exposed — the child can pull these and cause an appliance to fall. Also make sure that all the power cords are in good condition, without being frayed. Avoid using too many extensions since these can overheat and cause a short circuit or a fire.

If you are having a new home or flat built, ask the electrical contractors to install an Earth Linked Circuit Breaker (ELCB). This is a device that will instantly shut off the supply to the home if it detects an earth leak, such as when someone accidentally gets an electric shock. You can also request that all the outlets and switches be installed at a height above the reach of the average toddler.

The kitchen

Many household accidents happen here.

Children love to play with fire — do not leave matches around where a child can get hold of them. Teach children about fire safety from an early age. Also, do not leave pots and pans on the gas or range unsupervised. Ensure that the handles of saucepans or other vessels are turned away — this will make it harder for a toddler to reach up and tip the contents over himself.

Keep all knives, forks and other sharp objects out of reach. This includes items like mixer blades.

Keep all kitchen and other household cleaners out of the reach of children, preferably under lock and key. This also applies to kerosene, if you use it.

The bathroom

Keep all cleaning agents, such as acids and detergents in a locked cabinet. Many of these compounds are highly corrosive and can do serious damage if ingested.

Adjust the temperature control on your geyser so that it is not too hot — you should be able to hold your hand without discomfort in the hot water stream.

Food safety

Many foods can be dangerous for small children since they can aspirate the items, which will result in blockage of the breathing passages. The air passages of a child are relatively small and are easily blocked. In addition, children often talk or laugh with food in their mouth. It is difficult to enforce the following safety tips but medical professionals see many disasters that could have easily been avoided.

Children under five years should not eat hard items like murukku, seedai and hard candy. Nuts are especially dangerous. Popcorn (which is light) can easily be aspirated into the lungs.

Teach children not to put too much food into their mouths and also not to talk with food in the mouth.

Toys

Many toys can be dangerous. There are no enforceable guidelines in India about toy design and safety issues. You can take the following steps to ensure that toys do not hurt your child.

Make sure that the toy is age appropriate — what is suitable for an older child may be unsafe for a younger child.

Watch out for toys with sharp edges and small parts — children below three years can aspirate small parts and choke.

Avoid toys that have paint that peels off. The paint can be ingested when a child puts it into his mouth.

If a toy uses button cells, be very careful since toddlers can swallow them.

Baby walkers

Baby walkers can be extremely dangerous and are totally unnecessary. Babies who use walkers do not start walking any faster than others. However, babies do not have the ability to control the extra mobility provided by a walker and can run into furniture or other objects, or fall down stairs and get hurt.

General

Go around the house regularly and ensure that there are no sharp edges exposed that can hurt a child.

Keep all medicines out of the reach of children. Many tablets look like candy and toddlers love to eat them. Even medicines like iron tablets and vitamins are dangerous.

Do not give leftover medicines prescribed on a previous occasion or for others to a child — it may be both inappropriate and dangerous.

Do not allow children to play unsupervised on balconies.

Do not allow children to play on the rooftop, even if supervised. Most parapet walls are not high enough to prevent a child from falling over.

Be extremely careful around stairs — infants and toddlers can easily fall down and injure themselves. If you have open stairs in a house, consider having a carpenter make a temporary safety gate until the child is old enough to use the stairs without assistance.

Do not place chains or other closed loop like objects around a child's neck. These can get caught on objects and strangulate the child.

Keep agarbati and other burning objects well away from children — children sometimes try to look at the glowing tip and get burns on the face.

Do not allow children to play with or handle plastic bags — these can suffocate a child if placed over the head.

Water safety

Children have no innate fear of water and must be carefully supervised. Even a bucket with only a few inches of water at the bottom can be a death trap for a toddler who could fall into it head first.

Be extremely wary when small children are in or near swimming pools or other water bodies. Most incidents of drowning happen in the presence of the parents or other adults. It is impossible for one person to effectively supervise a group of children and one child can easily be missed in a large group.

Travel safety

Two wheelers: No one should ride a scooter or motorcycle without wearing a helmet. Since paediatric helmets are not available, ideally no child should ride on a two-wheeler. Children are much more prone to head injuries than adults because the size of the head is larger relative to the body and therefore children fall headfirst. Even a very low speed accident can cause serious or fatal injury.

More than two people should never ride a two-wheeler. Unfortunately, it is all too common to see entire families on the same vehicle.

Car Travel: Ideally, all occupants in a car should wear seat belts — even low speed accidents can cause serious injury to passengers not wearing seat belts.

In addition, children should travel only in a properly designed child safety seat. Unfortunately, these are generally not available in India. In the absence of car seats, the following safety measures may be of some help.

Do not allow children to travel in the front — if the car stops suddenly, the child will be thrown forward and can sustain serious head injuries by hitting the windshield or dashboard.

Do not allow children to sit in an adult's lap. In the event of an accident, both will be thrown forward and the adult's weight will crush the child.

Wear seat belts, even if you mainly drive within the city — children emulate adults and they too will learn to use seat belts if you set an example. However, do not fit an adult seat belt onto a child until he is old enough, otherwise serious damage can happen in the event of an accident. In general, a child can wear an adult seat belt when he is about 4.9 feet (145 cm) tall, or weighs more than 36 kg.

Do not allow children to play with items like pencils, sticks, etc. since these can injure the child or another occupant in the event of the vehicle coming to a sudden stop.

Similarly, do not keep large, unrestrained objects in the passenger compartment — these can be thrown out and injure occupants during a sudden stop.

Indian Foods to help increase milk secretion in Nursing mothers

It has been consistently noticed that more and more visitors coming to our blog indianfoodfacts.blogspot.com have come here searching for "Indian diet for nursing mothers" or "Indian foods to increase milk secretion" etc etc. We decided not to disappoint them by publishing the below information which we have gathered from our own experience as well from the Internet world.

1) Dried Fish.
2) Leafy Vegetables and in particular Green Spinach.
3) Bitter Gourd.
4) Fenugreek soaked in buttermilk.
5) Garlic pods (at least 6-7) fried in Ghee and can be had after every meal.
6) Milagu Rasam, Garlic Rasam.
7) Jeera
8) Methi seeds
9) Suraikkai
10) Plenty of fruits and vegetables
11) Alfalfa : It could be taken as sprouts, tea made from seeds or juice of fresh alfalfa leaves. This juice could be taken with carrot juice or some other organic drink.
12) Musk melon : With its combination of calcium, potassium and sodium, it stimulates milk production in nursing mothers.
13) Raw papaya is eaten as a curry by women to stimulate secretion of breast milk.
14) Whole potatoes : When baked or roasted in their skins.
15) Black gram dhal (Urad dhal) as also parsley and amaranth increase production of breast milk. Dhal should generally be taken in the mornings.
16) The leaves or seeds of fennel (Kala Zeera) boiled in barley water and drunk are good for increasing the breast milk.
17) An admixture made with aniseed (Sonf) taken on empty stomach increases both the quality and the quantity of breast milk.
18) Milk of peanuts extracted by wet crushing of these nuts which have been soaked in water for 24 hours. This peanut milk should be diluted before being given to the mother.
19) Diluted grass juice. Nothing else should be consumed for at least two hours thereafter to help assimilation.
20) Garlic, tamarind and cotton seeds also help in increasing milk supply.
21) Soups and red gram also stimulate milk production.



Resources:
http://www.teluguone.com
http://forumhub.mayyam.com

Travel tips during Pregnancy

Pregnancy is a time when utmost care should be taken of the pregnant woman’s health, by her own self and by others around her. Though travel is certainly not prohibited during pregnancy, it may have to be undertaken with a few precautions so that the health of the mother and child is not compromised.

The doctor may prohibit the mother-to-be from travelling during the fist three months since at that time the risk of miscarriage is the highest. Travelling may also have to be avoided in case of high risk pregnancies or as advised by the doctor.

Is it safe to travel by air?

Most airlines have strict rules for pregnant travellers, wherein they are not permitted to travel if they are more than 32 weeks pregnant. Air travel may involve risk since the change in pressure may cause damage to the membranes of the uterus. Before embarking on a plane journey, the pregnant lady should take care to dress easily and follow the rules of the airline. It is also better not to take the non-pressurised cabins in the aircraft since a change in pressure is dangerous. It is also better to avoid the smoking areas in the aircraft.

What precautions should be taken in car travel?

Though travelling by car does not have any obvious disadvantages, longer journeys may be avoided especially during the first three months. This is because, the mother-to-be may not yet be used to the pregnancy and may get tired and fatigued easily.

Other tips to be kept in mind while travelling are:

If the journey is long, frequent breaks (every hour preferably) are necessary to keep the circulation going in the body.

If the seat belt has to be worn, it should be worn low on the hips and not on the abdomen to avoid undue pressure.

Snacks should be carried on the journey to prevent the feeling of nausea and to maintain the energy levels in the body.

A pillow etc. should be carried to use during uncomfortable positions.

The doctor should give a clearance for travel before the journey.


In case of travel to a foreign country, the requisite immunisations should be taken well before the date of travel to avoid any complications. Many countries require foreigners to undergo specific immunisations before visiting their country. This should be got out of the way as soon as possible since many immunisations have side effects like mild fever, pain in the area etc. It is also better not to travel to a place where there may be more chance of infection.


Source:Doctor NDTV

Tips for selecting, storing and serving vegetables

Here are suggestions to help you select the highest quality vegetables when you're shopping, ways to store them once you get home, and tips for preparing and serving vegetables to enhance their flavor and retain their nutrients.

Selecting

Look for brightly colored vegetables. The best items have blemish-free surfaces and regular, characteristic shapes and sizes.
Sort through and discard any damaged items. Bruises and nicks can attract molds, which can lead to spoilage of an entire bag of vegetables. Leaves or greens should be crisp, not wilted.
Buy only the fresh vegetables you plan to eat within a few days. Long storage time reduces nutrient levels, appeal and taste.
Choose in-season vegetables. Typically, the closer you are to the growing season, the fresher your produce and the better it tastes.
Enjoy packaged vegetables when out of season. Frozen vegetables are low in sodium and sometimes offer more nutrients than do less-than-peak-condition fresh vegetables, as they're processed quickly after picking. If you choose canned vegetables, look for those without added salt.

Storing
Store fresh vegetables according to their type. Place root vegetables, such as potatoes and yams, in a cool, dark place. Store other vegetables in the refrigerator crisper drawer.
Don't wash vegetables before storing. Make sure all produce is dry before storing.
Throw away produce you've kept too long. Discard vegetables that are moldy or slimy, smell bad, or are past the "best if used by" date.

Serving
Wash vegetables thoroughly to remove dirt and pesticide residue before cooking. If possible, use a small scrub brush to help clean potatoes, cucumbers or other vegetables that have skin you eat.
Leave edible peels on vegetables whenever possible. The peels of many vegetables — especially potatoes — contain considerable amounts of nutrients and fiber.
Enjoy many vegetables raw. Keep bell peppers, broccoli, carrots, cauliflower, celery or other raw vegetables ready to eat in your refrigerator.
Use quick-cooking techniques. Stir-frying, steaming and microwaving are quick-cooking methods. Long exposure to higher temperatures leads to some loss of nutrients. Try to use as little water as possible when cooking vegetables, and consider reserving any cooking water — which contains nutrients — for adding to soups, stews or sauces.

Urinary Incontinence : Symptoms, Causes and Treatment

Approximately a million women suffer from a condition medically termed as urinary incontinence. This refers to the involuntary leakage of urine, which becomes a social and hygienic problem for adult women.

In the U.S., it is estimated that at least 10 million women suffer from distressing urinary incontinence. The Asian Society of Female Urology puts the incidence of urinary incontinence in India at 12 per cent.

If incontinence is so prevalent then why isn't anybody talking about it? Studies tell us 58 per cent of women perceived urine loss as a normal consequence of aging and that less than 40 per cent will actually talk to their physician about it. Incontinence is an even more hidden topic than menopause.

Millions suffer in silence and embarrassment. Urinary incontinence often takes over the patient's life limiting social activity and even work. It threatens self-confidence and self-esteem, inhibits sexual activity and exercise, and can even affect the way people dress.



Not normal


Urinary incontinence is not a normal part of aging. The aging process merely predisposes a woman to urine loss. Weak muscles, childbirth, poor nutrition and fluid intake, gynaecological surgery, urinary tract infections, spinal cord injuries and emotions all play a role in the aetiology of incontinence.

Although incontinence occurs in men, its prevalence is less than one third that of women and in most cases has a defined aetiology.

Determining the cause of the women's incontinence is the key to its management. Impaired mobility, chronic constipation and prescription drugs, which can cause bladder dysfunction, should be addressed in the incontinent elderly.

Causes


The two most common causes of incontinence involve bladder instability (Urge Incontinence) and anatomic lack of urethral support (stress incontinence). Overflow urine loss and lack of tone in the urethra (bladder tube) can happen as age advances.

Stress incontinence is the leakage of urine with activities that increase pressure inside the abdomen like coughing, sneezing and laughing. Women can also lose urine while engaging in sports, bending, getting up from a seated position and lifting weights.

Urge incontinence is leakage of urine accompanied by a sense of urgency. Women typically complain of losing urine before they can make it to the bathroom. The sound of running water and activities like washing dishes can also precipitate sudden bladder spasms resulting in urine loss.

Investigation


Investigating a woman with urinary incontinence would involve a careful history and thorough physical examination. Physicians as well as patients should understand that urinary incontinence is not life threatening. However, it severely affects quality of life (QOL).

Incontinence can affect different women in different ways. A housewife may not be as bothered by her incontinence as a working woman. Hence questionnaires to determine the impact of incontinence on quality of life should be given to patients and answered before treatment commences.

A three-day diary that gives details of the frequency of urination, quantity, urgency, stress or related events and the quantity of fluid intake is mandatory.

Simple tests like urine dip, culture, blood sugar and thyroid function tests can be done. A bladder scan can be done to check the post-void residual.

Higher investigations would include a cystourethroscopy to look inside the bladder and urethra. Probably the most favoured investigation would be Multichannel urodynamics.

This test uses small catheters to measure abdominal, urethral and bladder pressures. Moreover the presence or absence of bladder spasms, which cause urgency, can be determined.

Urethral relaxation with lack of urethral tone resulting in stress incontinence can be diagnosed.

Treatment for urinary incontinence can either be surgical or conservative.

Treatment


Behavioural modification including regulation of fluid intake and avoiding caffeinated drinks, spicy food, citrus fruits and chocolates help in reducing bladder spasms. Timed voiding reminds the patient to void at frequent intervals and helps in training the bladder. Appliances like pessaries and bladder neck support prosthesis may offer a temporary solution.

Pelvic floor muscle training (PFMT) forms the mainstay of conservative treatment. Strong pelvic muscles prevent bladder spasms and also strengthen the support to the urethra. Biofeedback is computer-assisted visual feedback, which help women to isolate and strengthen pelvic floor muscles.

Functional electrical stimulation (FES) makes use of a low-grade electric current that stimulates the pelvic floor muscles and strengthens them.

Medications to relax the bladder muscle and to strengthen the urethral tone are available in the market. However, side effect profile of these medicines may limit their prolonged use.

In postmenopausal women, local estrogen cream helps alleviate symptoms of urgency and frequency.

Surgery


Surgical treatment involves either anchoring the bladder supports to a higher point as in Burch Colposuspension or supporting the urethra by means of a small polypropylene tape kept under it. The tape, which is in the form of a sling, acts as a backstop and prevents leakage of urine during rises in intra-abdominal pressure.

This sling surgery is done as a day care procedure and has a success rate of 85-95 per cent over a nine-year period. Injectables like collagen and silicon polymers can be used to bulk up the urethra and provide tone.

Incontinence is a fairly common problem though women may be reluctant to discuss it. As our population ages we can expect a larger proportion to suffer from it.

As this problem "comes out of the closet" it is the responsibility of physicians to inform patients of the choices available for treatment. Currently all women with incontinence can be helped if not cured. Finally, one should never think of incontinence as something they have to put up with or as part of growing old.


Source: The Hindu

Health Benefits of Tea

THINK of tea drinkers and invariably the British come to mind. The fact is that tea arrived in the U.K. at about the same time as it did in Europe. But it was the British who took to it with a passion; changing the original Chinese brew by adding sugar and milk.

Over time, the upper classes saw tea taking as a sign of civilised behaviour, and as a fashionable social event. There were others in those damp cold climes who were comforted by the hot cuppa.

For tea aficionados, the 19th Century British Prime Minister William Gladstone said of the brew, "If you are cold, tea will warm you; if you are too heated, it will cool you; if you are depressed, it will cheer you; if you are excited it will calm you." Endorsements like that popularised the beverage in the U.K. Demand went skywards. Traders, planters and everyone dealing with tea were smiling all the way to the bank. In addition to booming tea sales, the dairy and sugar industry also grew.

New drink


Around the time tea became a hot item in Great Britain, in the U.S., Richard Blechynden, a tea plantation owner, accidentally discovered iced tea. The story goes that Blechynden was serving hot tea on a particularly blistering summer day at the 1904 World's Fair in St. Louis. The customers were looking for something tall and cool. Blechynden poured the beverage over ice and added a sprig of mint and a lime wedge. And, a delicious new drink was born.

Current statistics reveal that the average Brit puts back some 3.5 cups a day, compared to, for example, the average American who consumes less than half a cup. As figures go, however, the English are not really the world' s No. 1 tea drinkers. That honour goes to the Irish. Generally associated with whiskey and Guinness, the Irish actually put back more than four cups a day!

But let's go back to where it all started, to China where the average is one cup a day. In early China, it is said that tea was consumed for its health benefits. Some 4,000 years ago, tea's medicinal and healing properties were well known. No traditional Chinese meal setting is complete without a pot of tea. Whether it is breakfast, lunch or dinner, the ubiquitous pot is always around. Served in small cups, the light to amber brew is imbibed in small sips throughout the meal, between mouthfuls of food, to enhance the taste of food, and for reasons of health.

In the teeming marketplace of Wanchai, Hong Kong — where timeless Cantonese traditions fight for a place in the sun with Western influences such as Coke, Gatorade and so on — a popular tea-shop owner said, "No other food or drink can offer more benefits than tea". To drive home the point, he pointed to a framed picture behind him, "Better to be deprived of food for three days than tea for one".

Scientific research around the world is now corroborating what the Chinese chai-wallah said. A recent study at Harvard Medical School, published in the Journal of American Heart Association, May 07, 2002, was found that tea drinkers not only reduce their chances of developing heart disease but that they may be actually prolonging their lives after a heart attack. Regular tea drinkers had "significantly elevated survival rates as compared with those who didn't".



Health benefits


This is probably the first large scale scientific study to suggest that drinking tea can actually protect the heart after damage has already occurred. Researchers suspect that the antioxidant-rich flavonoids, water-soluble natural chemicals that abound in green and black teas, may provide the link between tea consumption and survival.

In earlier studies, there was evidence to show that these chemicals can prevent the "oxidation of low-density lipoprotein, and that they can enhance the blood vessels' ability to relax in patients with cardiac disease". Research also indicates that tea lowers total cholesterol levels, as well as improving the ratio of good (HDL) cholesterol to bad (LDL) cholesterol.

The beverage of choice in many parts of the world, long touted as having healing properties is now being backed by credible scientific evidence be it heart attack or cancer or rheumatoid arthritis or high cholesterol. A cup of tea at least twice a day may make a big difference to health.

British poet William Cowper described tea as "the cup that cheers but does not inebriate". That was in the 18th century. Today as we explore and find out its secrets and benefits, perhaps it's time to take a second look at the humble brew.

Source: The Hindu

Air Travel Illness

AIR travel is a common mode of travel for millions. With the increasing competition among the airlines, more people are likely to travel. More than one billion people travel by air each year and for the majority of people it is safe. Despite the current security concerns, air travel is likely to remain one of the best modes of transport. But it can be a problem for people with problems in the lungs especially with increase in the number of survival years thanks to the increasing medical research.




With the introduction of modern aircrafts, passengers will be exposed to an altitude of up to 8,000 feet and in some cases exceeding 20 hours. Apart from the potential for increasing risks for medical illness there are lot of physiological disturbances that can occur or precipitate a problem for people.

Problems

Some of the disturbances are hypoxia, which means decreased oxygen concentrations in blood, prolonged immobility and prolonged exposures to reduced barometric pressures. Recent data however suggest that longer flights are associated with decrease in oxygen saturation, which may be probably because of a fall in cabin pressure. It is well known that acute mountain sickness can occur 12 to 16 hours after exposure to an altitude of 6000 feet. More than the altitude it is the speed with which one reaches the ascent that determines the development of the problem.

Lung is one organ that has to work whether you fly in the air or dive into the sea. No one cares much about it. One should remember most commercial aircrafts are pressurised to 8000 feet during cruise. The lung can suffer during flights in normal patients, asthmatic persons and people who suffer from smoking related lung disease (COPD).

One of the problems faced by normal individuals in long international journeys is the development of clots in blood vessels of the lung due to sluggish circulation in the lower limbs. This happens when one does not move at all during the flight. This can increase if one is obese and is an alcoholic. Drinking excessive alcohol before or during flights can cause dehydration and development of clots in the peripheral veins that can migrate to lung vessels and cause serious problems. This development of clots in lungs is called pulmonary embolism. This can be a fatal if not recognised. But it is a preventable problem. It can also occur in females who are on contraceptive pills, are healthy and under take long journeys by air.

Similarly if you are an asthmatic it is important to carry your prescription and also your inhaler on board and not in your check-in luggage. It is also advisable to carry a new inhaler, as the delivery rates can be erratic.

Helpful tips


Keep moving so that your calf muscles are active.

Drink lots of water to avoid dehydration.

Do not take excess alcohol and board the flight especially those who have sleep apnoea

Keep alcohol intake within acceptable limits, as it causes dehydration.

Carry a new inhaler in your hand baggage.

Patients with asthma, COPD and those on oral anticoagulants should be assessed before travel.

Patients with active infectious disease should get advice from their doctor before travel.

Source: The Hindu

Simple ways to Improve your kids eating habit

A good childhood has to be a well-guided one, not necessarily killing the fun but channelling the energy in the right direction. And since, "you are what you eat", we should spend some dedicated time on kids' food. Yes, it should be rich in nutrients and all the vital minerals they need to grow up, more important it should be fun too. A bland plate is unlikely to attract a child just as a colourful meal deficient in nutrition is unlikely to do him any good.

Stick to the basics


Rather than going in for fancy experimentation, we should stick to the basics when it comes to kids' food. It should contain the right quantity of protein, carbohydrates and vitamins. And if it is topped with a lot of kid fun, then bingo, you have the best formula in town!

One way of doing it is to just get creative, in moderation though. Experiment with ingredients and create something that will be fun to eat and also take care of your child's daily dietary requirement. Learn to involve your child in the preparation of a meal.

Some improvisation


Can't experiment much? Go ahead, steal ideas! If your kid loves junk food, then try to change that food into healthy fun food. All you have to do is change the ingredients and the cooking method.

Change the deep fat fried vegetable patty in the burger to a grilled vegetable and tofu patty. Add a lot more of salad to it and you have a nutritious burger.

Put scoops of papaya in a fancy glass with some badam thandai and you are ready to attract the kids. Ice cream can take a beating here.

Just dip banana in chocolate and let it cool, kids will run after you.

Just make your own pizza base from soya paratha and top it with the season's fresh vegetables and low fat cheese, and you have everything ready.

Still not enough? Then just try filling golgappas with tangy bean sprouts minus the spicy water.

Then? Watch for the results. No more running after the kids to feed them, they will run after you for food.

Now an idea kids may not have heard about: Chicken ki jalebi. This is one fun food idea in which you can involve your kid too, with precautions, of course.

Chicken Jalebi


Ingredients
Lean chicken finely minced: 200 gm
Powdered soya flakes: 50 gm
Garlic paste: 1 tbsp
Ginger paste: 1 tbsp
Salt to taste
Green chilli paste: half tsp
Fresh cream: 2 tbsp
Egg white: 1
Garam masala powder: 1tsp
Mint and coriander paste: 1 tbsp

Oil: 2 tbsp

Method: Just tell your kid to mix everything together nicely. Heat the tawa to medium intensity and grease it with some oil. Take a clean kitchen cloth and make a small hole, of pencil thickness, in the middle, just like the jalebi cloth.

Put a portion of the chicken mix in it and hold it firmly on the hot tawa.

Squeeze and make jalebis on the tawa in round motion with your or the child's hand. When done on one side, turn over to the other side, till it is all golden brown.

Remove and serve with a sauce of your choice.

Click here for more chicken Recipes.



Source: The Hindu

Indian Food / Diet for diabetics

Type of carbohydrate and amount of fibre Sample diet plan (for NIDDM) Sample diet plan (for IDDM) To remember Foods to be avoided Foods to be restricted Foods to be used freely Objectives To maintain adequate nutrition To achieve and maintain desirable body weight To maintain normal blood sugar levels To prevent, delay or minimize the onset of chronic degenerative complications Click here for more details about diet for Diabetic Patients Diet plays an important role in the treatment of diabetes. The diet may be used alone or in combination with insulin injections or oral hypoglycaemic drugs. The diet plan of an individual is based on height, weight, age, sex, physical activity and nature of diabetes. One should consider the following points while planning a diabetic diet: Determining energy requirements Determining the type of carbohydrates, fibre and food preparations Presence of any other complication such as high blood pressure, high cholesterol levels etc. In case of insulin dependent diabetes mellitus, the energy intake is based on needs for normal growth and development, physical activity and maintenance of desirable body weight. In case of non insulin dependant diabetes mellitus, the majority of patients are overweight or obese. Therefore, calorie restriction is required to achieve a desired weight. Type of carbohydrate and amount of fibre: More of carbohydrate must be given as complex starches rather than simple sugars as they breakdown more slowly to release glucose in blood. The presence of fibre in complex carbohydrate like grains, vegetables and other starches slows the glucose absorption. One should emphasise more on the high fibre foods instead of high fibre supplements available in the market. Food groups High fibre foods Low fibre foods Cereals Whole cereals like whole wheat, dalia, whole wheat flour Refined cereals like rice, bread, maida, suji, noodles, macaroni, etc Milk and milk products - Milk and milk products Pulses Whole dals and dals with husk Washed dals Meat, fish and poultry - Eggs, chicken, fish Vegetables Vegetables like peas, beans, lotus stem etc. Vegetables like potato, lauki etc. Fruits Fruits like apple, cherries, pears, peaches, plums, guava etc. Fruit juices and fruits like banana and papaya Fats - Fats Sample diet plan (for NIDDM) Meal Menu Early morning Tea (preferably without sugar) Breakfast Dalia (salted)/ Paneer on toast Tea without sugar Apple Lunch 2 chapatti Channa curry / or any other whole dal Beans sabzi / or any other sabzi (avoid potatoes) Curds / ghia raita Salad Tea Tea Salty biscuits Dinner Vegetable soup / tomato soup / chicken soup 2 chapatti / missi roti (combining wheat flour with channa flour and soya flour) Palak paneer sabzi / paneer bhurji Curds Sample diet plan (for IDDM) Meal Menu Early morning Tea (without sugar) Breakfast Corn flakes Boiled egg Toast Mid-morning Fruit chat Lunch 2 chapatti (add extra chapatti if required) Lobia curry / or any other whole dal Capsicum sabzi / karela / or any other sabzi Curds / raita Salad Tea Tea / milk Vegetable sandwich Dinner 2 chapatti Dry dal Cabbage sabzi / or any other sabzi Salad Bed time Kheer / fruit custard To remember It is important to control the amount and time of food intake. Meals should not be missed. Consider the likes and dislikes of the patient. Try to substitute the craving for sweet by taking some fruit. Foods to be avoided Glucose, sugar, honey, all sweets, chocolates and candies. Foods to be restricted Potatoes, yam, arbi, sweet potatoes, mangoes, grapes, bananas, alcoholic beverages, fried foods, paranthas, poories, pakoras, mathris, deep fried foods, dry fruits, salad oils, cakes and pastries. Foods to be used freely Green leafy vegetables, tomatoes, cucumber. radish, soups, buttermilk, tea and coffee without sugar.

source: DoctorNDTV

Healthier eating habits in Indian Diet

Here is the way to healthier eating habits by a slight modification of the traditional Indian diet.

The traditional Indian diet is a high carbohydrate diet; deficient in high-quality protein and antioxidants. Moreover Indians use the wrong quality oils for cooking.

Carbohydrate enters the blood as glucose. Most Indians cannot utilise all the glucose from the traditional high carbohydrate diet. What cannot be utilised is converted into fat. In those who have diabetes, it remains in the blood at levels higher than normal and acts as a slow poison.

It has also been proved that high triglyceride and low HDL (good cholesterol levels), which cause predisposition to cardiovascular diseases, are also the result of a high carbohydrate diet.

Rice (78 per cent carbohydrate), wheat (72 per cent), and sugar (99 per cent) are the main culprits. The most effective way to reduce the carbohydrate content is to eat twice a day as was originally the custom — and to mix 50 gm of soya flour (pale yellow variety) with 50 gm wheat/rice flour — to make the traditional Indian food. Soya contains only 20 per cent carbohydrate and should become an integral part of the Indian diet to prevent and treat obesity, diabetes, and cardiovascular diseases.

It has been clinically proved in India and abroad that including as little as 50 gm of soya in the diet everyday acts as a natural medicine to lower both total and bad (LDL) cholesterol levels.

Mixing 25 gm soya flour with wheat flour to make chapattis or with two scoops of idli/dosa batter will lower blood glucose levels in diabetic patients. Since mixing soya into cereals will lower blood glucose levels, medication for lowering blood glucose levels will have to be reduced and, in certain cases, stopped. Therefore this must be followed under medical supervision in those diabetic patients who are on medication, which may include insulin.

Cardiovascular Diseases are most effectively prevented by those oils which contain an increased percentage of monounsaturated fatty acids (MUFA), especially oleic acid. Westerners use olive oil.

In India we can get almost the same benefit from using sesame (gingelly), groundnut and rice bran oils, preferably a combination of all three. These oils also contain polyunsaturated fatty acids (PUFA) in the right percentage so that the Omega-3 and Omega-6 balance is maintained. This is an important factor to regulate good and bad cholesterol levels and is often overlooked.

Sunflower and safflower oils have a very high percentage of Omega-6 fatty acids. This disturbs the ratio between Omega-3 and Omega-6 fatty acids.

Coconut and palm oils contain a high percentage of saturated fatty acids that raise the LDL (bad cholesterol) levels as do trans-fatty acids contained in hydrogenated fats like margarine and dalda and oil that has been used repeatedly for deep frying.

Vegetable oil does not contain cholesterol. So refining oils, while improving the taste, flavour and consistency, does not remove cholesterol, as is commonly believed. In fact, heat and chemicals used to refine oils damage the valuable essential fatty acids. Therefore, unrefined, cold pressed oils should be used. Soya oil is also valuable but need not be used if 50 gm soya is included in the daily diet. Mustard oil may also be used for special dishes.

The traditional Indian diet lacks good quality protein. The protein contained in soya is a high quality complete protein. Fifty gm of soya will provide 20 grams of protein. This is also present in two glasses of milk.

Other sources of protein in a vegetarian diet would include 500 ml toned milk, (including curd and paneer), mushrooms, green leafy vegetables, and 50 gm of other pulses Non-vegetarians may include fish, egg (three yolks a week), chicken, and other meats without visible fat and skin and shellfish.

All pulses, including soya, contain certain enzymes that make them indigestible. So it is always advisable to soak pulses overnight and pressurecook them for at least 20 minutes. This destroys the enzymes.


The mid-morning meal should contain a high percentage of antioxidants that protect us from the effects of atmospheric pollution, pesticides in food, aging, immune diseases, cancer and cardiovascular diseases Antioxidants are found in fresh vegetables and fruits, pulses and legumes, nuts, tea and vegetable oils.

So this meal should consist of plenty of raw vegetables cut into small pieces and mixed, if necessary, with 125 ml of curd made from toned milk; plenty of cooked vegetables (except potatoes, yam and raw banana) prepared in oil of the right quality.

One item predominant in protein should also be included — homemade paneer or tofu, fish, chicken or meat without the skin and fat, shellfish, egg, pulses, soya channa, flakes or nuggets Preferably do not include rice, wheat or anything sweet in this first meal.

Traditionally, Indians did not eat breakfast. This is scientifically healthy practice, contrary to the belief that breakfast should be eaten like a king!

Glucose from the night meal would have entered the cells to produce energy and most of it would not have been used while we were sleeping. When we again eat a high carbohydrate meal for breakfast, the glucose, since it is not required, is cleared from the blood and converted into fat.

Also, cortisol levels in the blood are highest in the morning and this results in poor utilisation of glucose at this time. In medical terms, this is referred to as insulin resistance. Glucose should be delivered in small measured amounts to keep its blood level within normal in the morning.

Ideally, start the day with a mug of tea or coffee (using diluted milk and a about 1½ teaspoons of sugar). Two hours later have a glass of thick tomato juice mixed with spices to make it tasty. (This will not cause stones in the urinary tract as is wrongly believed.) Another two hours later have six almonds or pistas or a fistful of roasted soya nuts along with diluted buttermilk, rasam or lime juice with salt.

Lunch should be eaten after 1 pm. Three hours later, drink another cup of tea or coffee (tea is healthier than coffee) along with a fistful of roasted channa. Then dinner may be eaten whenever hungry.

The process of digestion requires high levels of energy and the best time to eat well is at night. This is contrary to popular belief but is based on sound scientific facts.

The digestive process that drains the body of energy (notice how sleepy you feel in the afternoon after having eaten large quantities of rice or wheat at lunch time) may be effectively accomplished while we are asleep.

Again, since blood cortisol levels are lowest in the evening, glucose is most effectively utilised at this time of day. In medical terms this is known as insulin sensitivity. Dinner should therefore contain items made from rice and wheat products or anything containing sugar like ice creams, desserts, and fruits.

If adhered to strictly, this diet will provide about 1,200 calories. It contains about 55-60 per cent carbohydrate, 25-30 per cent protein, and 20 to 25 per cent oil.

Finally, chew well and eat slowly. If you eat slowly, glucose will enter the blood slowly and your body will be able to utilise most of it.

If you gulp your food down without chewing it well, all the glucose will be absorbed at the same time, the body will not able to utilise all of it and excess glucose will be converted into fat.

A 20-minute brisk walk, along with a 10-minute work out consisting of stretching and muscle toning exercises and about 20 minutes of yoga (including Mudra Pranayama) will go a long way to keep your body and mind fit and healthy.


Source: The Hindu

Good Food For Healthy Pregnancy

A mother's nourishment during pregnancy is vitally important for her and for her baby at all stages of foetal development. Research has shown that diet and healthy lifestyle is directly related to the baby's weight at birth, his health in childhood and even after he has grown up. Therefore eating well and being aware of any deficiencies in your diet can have long-term effects. You don't have to go on a special diet. All you have to do is to make sure that you eat a variety of different foods in order to get the right balance of nutrients that you and your baby require. You should also avoid certain foods to be on the safer side.


Your diet should include the following four basic food groups:

A] Starchy Foods
Starchy foods like bread, potatoes, rice, chapatis, pasta, oatmeal, and breakfast cereals are an important part of any diet and should, with vegetables, form the main part of your meal. They are satisfying without containing too many calories and are an important source of vitamins, protein, minerals and fibre. Try eating wholemeal bread and wholegrain cereals when you can.

B] Dairy Product
Dairy foods like milk, cheese, yoghurt are important as they contain calcium and other nutrients essential for your baby's development. Choose low-fat varieties whenever possible. They also provide other minerals such as zinc, iodine and magnesium (essential for growth), as well as protein and fat-soluble vitamins A and D.

C] Meat, fish and alternatives
Meat, fish, eggs, beans, peas, lentils, nuts, pulses and other vegetarian products are all good source of nutrients. These protein rich food combined with protein from starchy foods and dairy products provide the building blocks for baby's growth and tissue repair. They also contain iron, zinc, vitamin A and B. Vitamin B12 which is essential for healthy blood, occurs naturally in meat products but can also be found in fortified vegetarian foods.

D] Fruits and vegetables
Eat plenty of fruits and vegetables as these provide the vitamins and a mineral, as well as fibre which helps digestion and prevents constipation. Eat them lightly cooked in a little water or raw to get the most out of them. Frozen, tinned and dried food and vegetables are good too. These provide vitamin A in vegetable form, vitamin C and D including folic acid, minerals such as iron and potassium and fibre.


Clicke here for more information on foods to avoid during pregnancy ...

Calorie Content of Indian Food Items

Here is a list of common food items and their calorie content:

Chapati (30 gm)- 100 Cal
Masala Dosa -200 Cal
Samosa (1) - 150 Cal
Puri bhaji -350 Cal
Upma (one small bowl) -100 Cal
Rice-dal-papad -280 Cal
Chicken (70 gm) - 100 Cal
Fish - 100 Cal
Egg (one) - 80 Cal
Ice cream 350- 400 Cal
Payasam -250 Cal
One cola - 120-140 Cal
One peg of alcohol with
cola - 120-140 Cal
Gulabjamun (2) -250 Cal
Rasogolla (2) -150 Cal
Tea/coffee - 70-80 Cal
Click here for the entire list of calorie contents in Indian food

Count your calories

Every time a new fast food joint opens in the city, the temptation is simply irresistible! However much the calorie counter says, the momentary pleasure takes the better of all the cautious health regimes and elaborate diet charts. It's only later that we look in disgust and horror at those extra fat hanging from the waist and flank and then take yet another resolution to stay fit only to be abandoned with grim results in a matter of few weeks.


Here are some interesting facts that may help you stick your resolutions. A 65 kg. adult male doing light work (pushing files in an office etc.) should burn about 2,400 calories every day. This is only a rough estimate. Calorie values vary with age, height and strenuousness of work. Women who are pregnant or are breast-feeding obviously need higher number of calories in their diet. If you are serious about losing weight and eating healthy, shop around for charts that calculate ideal body weight and calorie intake, including the energy values of common Indian food.

Says fitness trainer Ganga Raj, "To burn one pound of fat, you need to burn 3,500 calories a week." This means one has to burn 500 calories per day. "This may not be possible for every one. In that case you can burn 300 calories in exercise and cut down your diet by 200 calories. The deficit calories and burned calories will help strike a balance," she suggests.

A common misconception is that skipping meals helps to reduce weight. "If a person does not take breakfast by 10 in the morning, the body considers that you are on a fasting mode. After that, whatever food is taken gets stored as food energy or calories," explains Ganga. Research shows that the majority of people who put on weight are the ones who skip breakfast.

Another aspect to watch out for is `eating amnesia', which researchers say can undo all weight-loss efforts. Stolen bites like a handful of a friend's popcorn at the movies or finishing off your kid's leftover snack can rack up a few hundred uncounted calories that can soon add the extra pounds. Eating while distracted is also included in this kind of amnesia.

When women who normally watch their portions had lunch in different situations, researchers found that they ate 15 per cent more - 72 additional calories if they ate while listening to a detective story compared with what they ate alone and free of any distractions. (American Journal of Clinical Nutrition).

Exercise should be a way of life and not a crash course. Just like how you brush your teeth every day, exercise should be made an intrinsic part of the routine. Even an hour's brisk walk in the morning can do wonders. "Walking may take longer time to burn the extra calories but nevertheless, the effect is long-lasting," Ganga says.

A small workout session at home for 20 minutes is enough. "But one has to stay motivated and make it a routine," she adds.

Knocking off those extra pounds will take a while.

Burning one pound of fat requires walking for nearly 50 km.! Nevertheless, if you maintain your daily energy intake at the desired healthy level, walking a km. every day for 50 days will accomplish the same result.

Ultimately, slow and steady truly wins the race.


Source: Hindu Net

Overcoming Overweight and Obesity in Your Child

The key to keeping kids of all ages at a healthy weight is taking a whole-family approach. It's the "practice what you preach" mentality. Make eating and exercise a family affair. Get your children involved by letting them help you plan and prepare healthy meals, and take them along when you go grocery shopping, so they can learn how to make good food choices.

Avoid falling into some common food/eating behavior traps:

Don't reward children for good behavior or try to stop bad behavior with sweets or treats. Come up with other solutions to modify their behavior.
Don't maintain a clean-plate policy. Be aware of kids' hunger cues. Even babies who turn away from the bottle or breast send signals that they're full. If kids are satisfied, don't force them to continue eating. Reinforce the idea that they should only eat when they're hungry.
Don't talk about "bad foods" or completely eliminate all sweets and favorite snacks from overweight children's diets. Children may rebel and overeat these forbidden foods outside the home or sneak them in on their own.
Here are some additional recommendations for children of all ages:

Birth to age 1: In addition to it's many health benefits, breastfeeding may help prevent excessive weight gain. Though the exact mechanism is not known, breastfed babies are more able to control their own intake and follow their own internal hunger cues.
Ages 2 to 6: Start good habits early. Encourage kids' natural tendency to be active and offer children a variety of healthy foods. It may take 10 or more tries before a child will accept a new food, so don't give up.
Ages 7 to 12: Encourage children to be physically active every day, whether it's an organized sports team or a pick-up game of soccer during recess. Keep your kids active at home, too, through everyday activities like walking and playing in the yard. Let them be more involved in making good food choices.
Ages 13 to 17: Teens like fast-food, but try to steer them toward healthier choices like grilled chicken sandwiches, salads, and smaller sizes. Encourage them to be active everyday. If they are not into organized sports, suggest intramural programs, fitness classes such as yoga or pilates, or alternative sport like skateboarding, inline skating, or mountain biking.
All ages: Cut down on TV, computer, and video game time and discourage eating while watching the tube. Serve a variety of healthy foods and eat meals together as often as possible. Try to include 5 servings of fruits and vegetables a day in their diet, plan healthy snacks, and encourage kids to eat breakfast every day. Encourage your children to try a variety of activities. Don't force any one sport or activity - and help them find what they enjoy and then support them in their efforts.
If you, as a parent, eat well and exercise regularly and incorporate healthy habits into your family's daily life, you're modeling a healthy lifestyle for your children that could last into adulthood. Talk to your kids about the importance of eating well and being active, but make it a family affair that will become second nature for both you and your children. Most of all, let your children know you love them - no matter what their weight - and that you want to help your child be happy and healthy.

Source: KidsHealth.org

Tips to enjoy your Party and still manage your weight !!!

Food Tips for the Party Planner

Would you like to plan a party without tossing out the effort you've already put into losing weight? Try these serving suggestions to help keep calories under control.

Giving a party puts you in control of what is served. Jot down the foods you've enjoyed eating while losing weight and make sure to include them in your party menu.
Serve some nutritious foods that are low in calories and fat, such as raw veggies with nonfat yogurt dip and fresh fruit salad.
Pop some light microwave popcorn in advance of the party and serve popcorn and pretzels instead of potato chips and corn chips.
Try baked tortilla chips with salsa or bagel bites with fat free cream cheese. Cut pita bread into triangles and serve with hummus (chickpea dip).
Munch on party mixes made with dried fruit. Combine dried apples, pears and apricot halves, or mix dried cranberries and raisins with peanuts.
Serve plenty of no-calorie beverages, like unsweetened iced tea, unsweetened flavored seltzer or diet cola.
If you're serving sandwiches, use light mayonnaise or mustard instead of regular mayonnaise.
When preparing hot dishes, cut down on fat by using light margarine instead of butter and reduced fat cheese instead of regular cheese. To slash fat in desserts, consider serving angel food cake instead of pound cake, fig bars instead of butter cookies, low-fat frozen yogurt instead of premium ice cream.


Portion-Control Pointers for the Party Goer

When you're at a party and surrounded by lots of good food, try these portion-control tactics to keep your eating and drinking in line.

Take a survey before eating anything. Scan the offerings at the buffet table, on the hors d'ouevre plates, or in the bowls of snack foods around the room. Pick out a few items that entice you the most and that you'd enjoy eating. Have reasonable portions of these favorite foods rather than nibbles of everything.
Use the small plates, especially if you're tempted to fill your plate up. Try to limit your munching to one plateful of food.
When your plate is full, walk away from the food and head toward the other side of the room.
Alternate your drinks. If you have an alcoholic beverage, make the next one a nonalcoholic calorie-free drink, like sparkling water, diet cola, or flavored seltzer (check that it's the unsweetened, zero-calorie flavored seltzer). Limit alcohol to no more than one serving (if you're a woman) or two servings (if you're a man). Alcohol contains calories and it tends to increase the appetite. So choose a small serving of the alcoholic drink but a big serving of the no-calorie beverage.
If you like beer, ask for the light kind; it has about one-third fewer calories than regular beer, although the alcohol content is about the same. If you prefer wine, save on calories and alcohol by having a wine spritzer (wine mixed with club soda).
Hold a no-calorie beverage in your hand. This makes it harder to hold-and eat-a plateful of food.


Planning Ahead Helps Keep You in Control

These pre-party strategies can help you control your calories at the party and throughout the day.

Don't go to the party hungry. Skipping a meal or two to give yourself more room to splurge at the party may seem sensible, but in reality, it is usually not a good strategy. Skipping meals can make you so ravenous at the party that you end up eating more than you would have if you spaced out your meals throughout the day. To keep from overeating at the party, have a snack, like cereal with low fat milk, low fat yogurt with fruit, or soup with whole-wheat crackers before the party begins.
Decide in advance if you want to stay on course with your weight-loss efforts or if you want to treat yourself to some extras at the party. Rather than going all-out and eating from everything in site, selectively choose only those foods that you enjoy the most. Try to keep your portions reasonable.
Volunteer to bring a healthful dish to the party. Choose something that you like to eat and that you think the guests will also enjoy. There may be others who also want to eat healthfully and are looking for tasty foods that are not laden with calories.
Plan to spend time with family and friends. Let conversation with others be your top priority rather than focusing your attention mainly on the food.
Keep active before, after, or even during the party. Exercise burns calories, relieves stress and helps you stay on track with your weight goals. Before the party, take a walk or a bike ride or go to the gym. During the party, consider exploring the neighborhood on foot or playing a game, like Frisbee or softball, with family or friends. Or plan on taking that walk after the party is over, before you get cozy at home on your couch or in front of the TV.

Are You Drinking Too Much Water?

There was a study from Purdue University that "revealed" what dietitians have known for decades: You get a lot of water from your food. Even a slice of white bread, for example, contains 1 ¾ teaspoons water.



Soon, every newscast said, "Forget about drinking eight glasses a day." The take-home message? Just drink if you're thirsty; you'll get the rest of your fluid from food.

The problem is, I'm not sure I always drink when I'm thirsty. Even though I'm the nutrition editor of Prevention, I admit there are days when I'm so busy that I come to the end of the day and realize I haven't had much to drink (or eat) since morning. And I bet there are lots of you just like me.

So my advice is this: Keep the eight-glasses-a-day rule--not as a do-or-die goal, but simply as a tool to remind you to drink enough fluid to make up for any shortfall from your food. The payoff? Plentiful fluids may help wash away six health problems:


Urinary tract infections (UTIs). "Chronic UTI sufferers can literally bring one on by letting themselves run low on fluids several days in a row," says Prevention advisor Mary Jane Minkin, MD, gynecology expert at Yale University School of Medicine. And I know this is true from personal experience!


Kidney stones. If you tend to form kidney stones, drink enough liquid to void at least 2 quarts of urine a day, advises the National Institute of Diabetes and Digestive and Kidney Disease (NIDDK). Drinking eight glasses of fluid a day is a good starting point.


Bladder cancer. In one study, those who drank six 8-oz glasses of water every day reduced their bladder cancer risk by 50 percent (New England Jour. of Medicine, May 6, 1999).


Colon cancer. Higher water intake has also been linked to a 45 percent lower risk of colon cancer in women (Cancer Epidemiology, Biomarkers & Prevention, July 1996).


Obesity. Reaching for calorie-free glasses of water throughout the day helps many people stay filled up enough to pass on snacks, says Prevention Fitness Editor Michele Stanten.


Constipation. Drinking six to eight glasses of water a day can help prevent constipation by keeping stools soft, says Dr. Minkin.


Holly McCord, a registered dietitian, is former Nutrition Editor of Prevention and author of Win the Cholesterol War (Rodale 2001).


Source: Prevention.com