DIABETES

Diabetes is a disease in which your blood glucose, or sugar, levels are too high. Glucose comes from the foods you eat. Insulin is a hormone that helps the glucose get into your cells to give them energy.

Types and Causes
1) This type of diabetes is an autoimmune disease. Your immune system turns on itself and destroys the insulin-producing cells in your pancreas. Although type 1 diabetes usually develops in childhood or teen years, it can appear later.

2) In this type, your pancreas makes some insulin, but not enough. Your cells also can become resistant to insulin's effects, keeping insulin from escorting enough glucose into your body's cells. Type 2 diabetes generally develops after age 40. However, doctors are seeing a rise in childhood type 2 diabetes that parallels the rise in obesity among youth. A form of type 2 diabetes, gestational diabetes, develops during 2 percent to 5 percent of pregnancies. In gestational diabetes, your body doesn't effectively use the insulin you produce. The cause may be metabolic changes that occur due to the effects of hormones in pregnancy. Gestational diabetes usually disappears after pregnancy, but more than half of women who experience it eventually develop apermanent type 2 diabetes.

Diet for Diabetes:
Diet plays a significant role in controlling the diabetes. The diabetic diet may be used alone or else in combination with insulin doses or with oral hypoglycemic drugs. Main objective of diabetic diet is to maintain ideal body weight, by providing adequate nutrition along with normal blood sugar levels in blood. The diet plan for a diabetic is based on height, weight, age, sex, physical activity and nature of diabetes. While planning diet, the dietician has to consider complications such as high blood pressure, high cholesterol levels.
Fiber should be at least 40 gm / day
Instead of 3 heavy meals, we should go for 4-5 small mid intervals
Replace bakery products and fast foods by simple whole cooked cereals, and don't eat carbohydrates 2 hours before bedtime.
Consume fresh fruit and vegetables

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.

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

Diet plan (for NIDDM)
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(non oily) Curds

Diet plan (for IDDM)
Early morning Tea (without sugar)
Breakfast Corn flakesBoiled eggToast
Mid-morning Fruit chat
Lunch 2 chapatti (add extra chapatti if required)Lobia curry / or any
other whole dalCapsicum sabzi / karela / or any other sabziCurds
/raitaSalad
Tea Tea / milkVegetable sandwich
Dinner 2 chapattiDry dalCabbage sabzi / or any other sabziSalad


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.

Health Tip - Apple Cure

Consuming flavonol-rich foods like apples and onions reduce the risk of pancreatic cancer,a new study conducted by a group of international researchers has revealed.

GOOD AND BAD FOOD FOR YOUR HEALTH
If we talk about some good food for health :
Black raspberries
Strawberries
Blueberries
Flax Seeds
Green Leafy Vegetables
Tomatoes
Broccoli sprouts
Butter
Cheese
Potato Chips and French Fries
Doughnuts
Salt
Sausage, hot dogs
Pickled, smoked or barbequed meat

TRY OUT THESE JUICES-THEY REALLY HELP

JUICE OF CARROT,TOMATO AND APPLE:
IMPROVES SKIN COMPLEXION AND BAD BREADTH

JUICE OF CARROT, GINGER AND APPLE:
BOOSTS AND CLEANSE OUR SYSTEM

JUICE OF APPLE, CUCUMBER AND CELERY:
PREVENTS CANCER,REDUCES CHOLESTEROL,IMPROVES STOMACH UPSET AND HEADACHE

JUICE OF BITTER GOURD,APPLE AND MILK:
REDUCES BAD BREADTH,ALSO REDUCES INTERNAL BODY HEAT

JUICE OF ORANGE,GINGER AND CUCUMBER:
IMPROVES SKIN TEXTURE,MOISTURIZER AND REDUCES INTERNAL BODY HEAT

JUICE OF PINEAPPLE,APPLE AND WATERMELON:
TO DISPEL EXCESS SALT,NOURISHES THE BLADDER AND KIDNEY

JUICE OF APPLE CUCUMBER AND KIWI:
TO IMPROVE SKIN COMPLEXION

JUICE OF PEAR AND BANANA:
REGULATES SUGAR CONTENT

JUICE OF CARROT,APPLE,PEAR AND MANGO :
CLEARS BODY HEAT, COUNTERACT TOXICITY,REDUCES BLOOD PRESSURE AND FIGHT OXIDIZATION

JUICE OF HONEYDEW,WATER MELON,GRAPE AND MILK:
RICH IN VITAMIN C AND B2,THAT INCREASES CELL ACTIVITY AND STRENGTHENS BODY IMMUNITY

JUICE OF PAPAYA,PINEAPPLE AND MILK:
RICH IN VITAMIN C,E,IRON.IMPROVES SKIN COMPLEXION AND METABOLISM

JUICE OF BANANA,PINEAPPLE AND MILK:
RICH IN VITAMIN WITH NUTRITIOUS AND PREVENTS CONSTIPATION

The Beauty Foods

7 ways to be Happy and Peaceful

Happiness is difficult to define and even harder to measure. We experience it as a combination of elements, in the same way that one wheel or spring inside a watch doesn't keep time — it is a result of the synchronicity of the whole. As a relative state, happiness is what psychologists call our "subjective well-being" and, fortunately for us, it is a state that we can actively change for the better.
These are a few ways which will make you feel happy:
1.Play with kids :according to psychologists playing with kids or just watching them has positive effects on your mind.

2.Mediatate: or Sit in a room for few minutes and think about the good things.Count your blessings once a week and this will make you happy.
3.Play a sport: Work out as hard as you can. Take a walk so your stress will take a hike. Moving your body releases endorphins, the quintessential feel-good chemicals found in your brain.
4.Be Happy and positive:Happiness can lead to success, rather than just the other way around. Happy individuals are predisposed to seek out new opportunities and set new goals.

5.Do new things or try to do old things in new ways :Learn new things like new game

6.Talk about the good and bad things with others :Talking about things makes your heart lighter and helps you overcome negative thoughts.Talking about a negative experience made the emotional intensity of that memory fade faster than if the event had not been recounted.

7.Be flexible and have balance between work and home :People who establish boundaries between work and home are more connected to their families and have less conflict than those who integrate the two.
Happiness is not rocket science,it is a state of mind.It all depends on you to make yourself happy.

Mushroom - Health Benefits

"Mushrooms are really good for health."

Mushrooms are also a good source of riboflavin and niacin and contain no fat or cholesterol.

Mushrooms contains Nutrients like:Vitamins and Minerals And also some Antioxidants:

1. Its a valuable source of fibre.

2. If you take 100gms of uncooked mushrooms,it contains B vitamins, copper,pantothenic acid, niacin and folate.

3.If you take about 100 gram of fresh, uncooked White Button and/or Brown Crimini Mushrooms this provides both essential and trace minerals Iron, Potassium, Phosphorus, Magnesium, Copper and Selenium.

4.Mushrooms also contain a powerful antioxidant called l-ergothioneine.

"A healthy diet containing foods high in potassium and low in sodium may reduce the risk of high blood pressure (hypertension), a risk factor for stroke and heart disease.Mushrooms have high medicinal value and can help lose weight ."

Some of the types of mushrooms which are really good for health:

Recent studies have shown shiitake and reishi mushrooms are potential cancer-fighters. Reishi extracts have been shown to stop the growth of cancerous tumors and also produce an antihistamine action which can help to control allergies. Shiitake mushrooms contain a compound called lentinan, which is being used as a cancer treatment in Japan.

Let's study them in detail...

REISHI:

Reishi is rich in active organic compounds such as polysaccharides, amino acids, proteins, triterpenes, ascorbic acid, sterols, lipids, alkaloids, glucose, courmarine glycoside, volatile oil, riboflavin and more. These compounds are being studies for their positive effects on the immune system, including anti-tumor activity. Reishi is used as a daily tonic to maintain and improve good health increasing longevity, in the treatment of cancer and resistance to and recovery from diseases.

SHITAKE:

The shitake mushroom is closely related to Reishi. Shitake is Japan's largest agricultural export and is now the most popular and most cultivated exotic mushroom in teh world. The mushroom was used not only as a food but was taken as a remedy for upper respiratory diseases, poor blood circulation, liver trouble, exhaustion and weakness and to boost chi, or life energy. It was also believed to prevent premature aging.

SOYA BEAN -A COMPLETE PROTEIN

SOYA BEAN -A COMPLETE PROTEIN
Soybeans are generally considered to be a source of complete protein.

A complete protein is one that contains significant amounts of all the essential amino acids that must be provided to the human body because of the body's inability to synthesize them. For this reason, soy is a good source of protein, amongst many others, for many vegetarians and vegans or for people who cannot afford meat. However, the phrase complete protein can be misleading since proteins vary in their protein values. Soy protein is similar to that of other legume seeds, but has the highest yield per square meter of growing area, and is the least expensive source of dietary protein.

SOME OF ITS PRODUCTS:

SOYA MILK

This milk can be used for feeding infants and as supplement to diets of weaned infants and pre school children. This milk is also good for grown up. Commercially available Soya milk is prepared by heating at 14lb pressure for 30 minutes to destroy trypsin, growth inhibitors and haemagglutins and fortifying with sugars, vitamins and minerals. Soya bean milk can be prepared from soya bean. Its vitamin content is similar to that of cow's milk.
Soya milk can be substituted in-patients who have allergy to milk protein. It is available in different flavours and plain. Soaking the pulse and grinding and straining it can make soya milk at home. Soya curd can be made from this soya milk.
It is the cheapest high quality vegetable protein.

TOFU OR SOYA CHEESE:

Curdling fresh hot soya milk can make tofu or soya cheese. Tofu is prepared by adding calcium or magnesium salts to Soya milk. Fresh tofu can be preserved in a refrigerator for a day.
The other products made from soya bean are natto, tempehe, miso and soya sauce. These products are generally used in Chinese preparation. Like all other pulses soya bean can also be sprouted. Sprouting enhances the vitamin C content. Soya sprouts must be cooked in low heat.

SOME OF ITS ADVANTAGES:

They can be used in salads, soups or stir-fried.
It is a good source of thiamine, niacin, folic acid and a fair source of riboflavin. Soya bean should be cooked well for digestion and absorption.
Good for patient having hyper cholesterolaemia.
Soya milk is used in lactose intolerance both primary and secondary.
Soya milk preparations are used in galactosaemia.

( Note: soya milk do have galactose but in less quantity)
Commercially available products in India are Nutri nuggets, Nutrila, Meal maker, Crunchies etc. Soya bean reduces iron absorption.
Soya flour can be added to wheat flour to make chapathi.

Green Vegetables-good for health

Green leafy vegetables contain significant amounts of protein, minerals and fibre. The darker the leaves, the more nutrients the vegetable usually has.

Eating green vegetables provides many health benefits.


1. They help your immune system, provide antioxidant protection and rejuvenate your cells. . As we naturally eat heavier, richer, cooked foods in winter it is important to keep eating a proportion of raw greens.


2.They provide balance to our meals and aid digestion and detoxification.

Some of the Examples of dark green leafy vegetables and the best way to eat them:


Arugula Arugula is a spicy little leaf, which some describe as bitter and others characterize as having a "peppery-mustardy" flavor. Because it is so potent on its own, it is often mixed with milder greens to produce a nice balanced salad. It can also be sautéed in olive oil. You can substitute most any green for arugula, but the closest matches are Belgian endive, escarole, and dandelion greens. It is rich in vitamins A, C, and calcium. Arugula can be eaten raw in salads or added to stir-fry, soups, and pasta sauces.

Chicory has a slightly bitter flavor and is rich in vitamins K, C, and calcium. Chicory is best eaten with other greens in salad or when added to soups and pasta sauces.

Collard Greens unlike their cousins kale and mustard greens, have a very mild, almost smoky flavor. Although they are available year-round they are at their best from January through April.
Like kale, collards are one of the non-head forming members of the Brassica family along with broccoli and cauliflower.
Have a spinach-like flavor and are rich in vitamin A and calcium. They are best if you boil them briefly and then add to a soup or stir-fry. You can also eat collard greens as a side dish. Just add your favorite seasoning and enjoy!

Dandelion Greens have a bitter, tangy flavor and are rich in vitamin A and calcium. They are best when steamed or eaten raw in salad.

Kale has a slightly bitter, cabbage-like flavor and is rich in vitamin A, C, calcium, folic acid, and potassium. Kale is tasty when added to soups, stir-fries, and sauces.
Mustard Greens have a hot, spicy flavor and are rich in vitamin A, C and calcium.Leaves of the mustard plant, mustard greens are a very popular vegetable in the South. The leaves have a pungent mustard flavor, and may be found fresh, frozen, or canned. Mustard greens must be washed thoroughly, then may be steamed, sauteed, or simmered. They're usually cooked with seasonings and ham, pork, or bacon. They are delicious eaten raw in salads or in stir-fries and soups.

Spinach has a sweet flavor and is rich in vitamin A, C, iron and calcium. Spinach tastes great eaten raw in salads or steamed.

Swiss Chard tastes similar to spinach and is rich in vitamins C, K, and calcium. It is beststir-fried or eaten raw in salads.

Shoe selection is important for foot care

Many people do not give much thought to shoe selection. If you only consider style and fit when buying shoes, you may invite foot problems.
Properly caring for your feet can prevent serious problems. Here are some tips to follow to keep your feet healthy and pain free:
* Wear shoes that fit your lifestyle. Save high heels for special occasions.
* Wear shoes geared for the sports and activities that you enjoy. For example, wear running shoes when you run, not when you play tennis.
* All shoes should fit comfortably and provide proper support, cushioning, and room for your toes. Replace or throw away worn shoes.
* Practice daily healthy foot hygiene. Wash your feet with warm water and a mild soap or cleanser. Thoroughly dry them with a clean towel. Use a moisturizing lotion to help prevent dryness. Avoid moisturizing the areas between the toes. Use cornstarch or baking powder to help keep your feet dry.
* Wear clean socks every day that draw the moisture away from your feet. Cotton and wool socks and stockings are best. Change socks daily or more frequently if they become damp.
* Trim toenails often. Always cut toenails straight across leaving them a little longer at the corners. Use nail clippers to make neat cuts. Do not cut too close or tear away a nail with your fingers or dull scissors. Finish the edge with a nail file.
* Examine your feet regularly. Check for cuts, scrapes, bruises, calluses or corns. Swelling or redness may be signs of infection.
* Get plenty of exercise. Your feet need plenty of exercise to maintain good circulation. They also need rest.
* Take care to avoid injury and extremes of hot and cold temperatures.
To take proper care of your feet,shoes are the most important thing.Shoes makes you feel comfortable and improves your efficiency.You can buy shoes online and select the shoes from the wide variety available on .
Shoes for all age groups are available.
Apart from the usual men,women,boys and girls range shoes for infants and toddlers are also available online.
This site has the option were,you get to know the most popular shoes among various brands.shoes are not only fashion accessories but also help in making you comfortable resulting in improved performance.

PAPAYA- A Beneficial Fruit

A papaya plant is actually an overgrown herb, known as an herbaceous perennial.

Papaya is an excellent source of:Vitamin A, C & E,Folic Acid,Potassium,Copper,Beta-carotene,Calcium,Phosphorus,Iron,Fiber
To prevent constipation and for all stated health benefits, here are three simple papaya recipes:

1. Papaya Milk Energy drink. Cut papaya and blend with milk in a 50/50 mix. Add honey if desired. Papaya milk is a good energy drink for growing children.
2. Papaya Salad (Thai Style). Shred green papaya and cut some tomatoes. For dressing, add chopped garlic, 2 tablespoon fish sauce, 1 tablespoon lime juice, cilantro, Thai basil, 1 teaspoon chopped mint, chili padi (optional) and sugar to taste.
3. Unripe papaya juice. Peel off skin and put in blender. This recipe is especially good for the lymphatic system and after a meal that is heavy in gluten.

Don’t miss out on all the goodness and benefits from including papaya in your diet. Papaya is best eaten in the morning or by lunch time , allowing you plenty of time for bowel movements.

PAPAYA FACTS
Generic name is CARICA PAPAYA.
Loaded with carotene which is converted to vitamin A in our body necessary for vision.
100grams of papaya contains only 32kcal because of its low calorie content it is known as dieter's food .
Papaya is a good source of beta carotene which helps to prevent free radical damage.
Papain is present in papaya which is an excellent aid to digestion,as the role of papain is to digest the protein in food.
Papain also has pain relieving properties and has been used to ease the discomfort of slipped discs.
Papaya is a rich source of vitamin c approximately 57mgs per 100gms.
Papaya has two forms ripe and unripe or green ,the unripe green papaya is used as a vegetable source.
Pieces of Papaya laid on wounds is reported to help speed up healing.

TOP 10 WAYS TO SLEEP BETTER

TOP TEN WAYS TO SLEEP BETTER

****************************************************
10. Avoid Caffeine, Alcohol & Tobacco

9. Cognitive Behavior Therapy

8. Create a Sleep-Conductive Environment

7. Don’t Nap During The Day

6. Exercise Regularly

5. Have a Bedtime Schedule

4. Keep Bed a Place For Sleep

3. Medication

2. Relaxation: Massage, Warm Bath

1. Warm Milk or Herbal Tea

Facts about Fat

We know for certain that some fats worsen cholesterol levels and increase the risk of disease; these have been labeled as ‘bad fats’ and these bad fats are solid or semi-solid at room temperature and you can count trans-fats and saturated fats in this group. Avoid trans-fats completely, while moderating your intake of saturated fats.

Saturated fats -

Are the ones found in such dairy products as whole milk, butter, cheese, and ice cream.

Also found in red meat, chocolate, coconuts, coconut milk, coconut oil and palm oil.

Trans-fats -

The ones to avoid, can be found in most margarines, in vegetable shortening and also partially hydrogenated vegetable oil.

Tran fats are emplyed for deep-fried chips or fish, many fast foods and most commercial baked goods.

'Good fats' are liquid at room temperature and unsaturated, either mono-unsaturated or poly-unsaturated fats. They improve cholesterol levels and lower the risk of disease.

Mono-unsaturated fats -

As they are in olives or olive oil, canola oil, peanut oil, and nuts in genral, like cashews, almonds, peanuts, and most other nuts.

Avocados also contain mono-unsaturated fats.

Poly-unsaturated fats -

Considered the best, found in corn, soybean, safflower, and cottonseed oils, and, of course, fish.

Cardio exercise to spice up your sex life

Well-toned muscles, good posture, stamina and flexibility can do wonders for sessions between the sheets! Exercise helps to knock off the excess weight and tighten your muscles, giving your body shape and strength.
So if you want what it takes to last through a memorable rendezvous, try these exercises 3-4 times a week.
Cardio exercise
Walking, running, aerobics, swimming and cycling all fall under this category. It boosts hormones, flushes out stress, works away fat, rejuvenates the body, boosts your confidence and literally puts you in the "pink of health". Since a passionate session requires stamina, improving cardiovascular fitness, will help you perform longer and more often.
Pick your choice of cardio exercise and do it at least 3-4 times a week for a minimum of 30 minutes at a brisk pace without a break.

Yoga for lower back pain

Here are a few yoga poses that will also help your lower back pain.

1. The Corpse Pose: A very common yoga relaxation pose, you begin by lying on your back with your legs stretched out to the sides (making a V shape), do the same with your hands. Next, turn your head 90-degrees left and then right and bring it back to the center so you are looking straight up, this helps to position the spine for the pose. Next, imagine your body being pulled from your feet and head, your arms and legs, your shoulders from your neck and so on…such that you are stretching your various body extremities away from each other. Hold the pose for a few minutes and then sit up.

2. Vatayanasana (The Wind Pose): Especially useful for stretching the lower back, freeing up the sciatica and improving digestion, the Wind Pose begins with you lying on your back with knees bent and then grabbing one knee with both hands pulling it up to your chin such that your leg presses against your chest. Do the same with the other leg. Movement should be slow and deliberate. Carry this pose on for 5-minutes.

Leg raises and Triangle Pose are additional yoga poses that you can use to improve your lower back strength and resistance to factors causing pain

PRANAYAMA IN THREE EASY STEPS

PRANAYAMA IN THREE EASY STEPS
Pranayama is a breathing practice in Yoga. It is particularly useful in situations where you feel threatened, because it helps you retain your calm. Pranayama is often recommended to the beginning occultist.

Preparation
Wear loose-fitting clothes or no clothes at all. Make sure your nose is clear, so you can breathe freely. If you have a cold, you will have to wait till you are recovered. Not only is it impossible to do pranayama when you cannot breathe through your nose but if you have a sore throat the first deep breath will send you into a violent cough attack.

Step One

The purpose of the first step is to learn to distinguish between belly breathing and chest breathing.
Lie on your back on a comfortable flat surface. Relax and start following your breath. Put one hand on your belly and the other on your chest. Relax.
Belly breathing: When you inhale, the hand on your belly rises, while the hand on your chest remains still. As you exhale, the hand on your belly goes down again, whereas the hand on your chest remains still. Repeat this for 5-10 breaths.
Chest breathing: When you inhale, the hand on your chest rises, while the hand on your belly remains still. As you exhale, the hand on your chest goes down again, whereas the hand on your belly remains still. Repeat this for 5-10 breaths.
Alternate between belly and chest breathing for 5-10 minutes. Repeat every day. It is vital that you master this step before going on to step 2.

Step Two
Purpose of step two is to combine belly and chest breathing in one breath. This is called Yoga breathing.
Lie on a comfortable flat surface. Relax and follow your breath. Put one hand on your belly and the other on your chest. Relax.
Yoga breathing: Start inhaling with belly breathing. When you feel that you cannot inhale any more this way, go over to chest breathing until the chest part of your lungs are full. Then you exhale using chest breathing first and then belly breathing until you have emptied your lungs completely.
Breathe very slowly. If you feel dizzy, you are breathing too fast. If you feel out of breath, you are breathing too slowly. Follow your body's signals.
If you have problems distinguishing between belly and chest breathing, go back to step one again.

Step Three
Sit or stand with your spine upright.
Use Yoga breathing and follow a set pattern. To do this you need to somehow count the rythm. . Be careful not to hold your breath for too long. Again, listen to your body's needs.
Yoga breathing should be a more or less effortless process, so your breath should not be louder than usual. You mayexperience problems with starting the exhalation inaudibly. If you experience this , there is a trick to it: you inhale just a wee bit before exhaling. You are supposed to be able to use pranayama in virtually any situation, so to practise making it an "invisible" process is definitely worthwhile. That way you can use it, for instance when you walk up to the platform before making a speech or when listening to someone in an argument.

Practice It is a good idea to practise step one for a week, then combine step one and step two for one week, and then try all three steps in your daily session during the third week. This way you repeat the first basic steps every time. I followed this advice and feel that I have learnt the basics quite well. I still feel the need to practise distinguishing between belly and chest breathing from time to time. Pranayama works better if you practise it regularly. Do not do it all the time, but a few times a day will not hurt, quite on the contrary.

TYPES OF EXERCISES

There are 3 major types of exercise:



* Cardiovascular or aerobic exercise like Jogging and brisk walking stimulates the heart and lungs, and builds endurance so that you can exercise longer each time you do it. Basketball.



* Flexibility exercise like Dancing and Yoga stretches and flexes muscles; helps promote balance and overall grace.



* Strengthening like Weight lifting exercise increases muscle strength.

A good variety of plain, unrefined plant food for Americans

A good variety of plain, unrefined plant food is more nutritionally balanced than the animal products and manmade processed foods. Whole grains, fruits, vegetables, beans, peas, nuts, and seeds contain high-quality protein, a better fatty-acid profile (thus decreasing the risk of heart disease and cancer), no cholesterol, plenty of complex carbohydrates and fiber, and are rich in vitamins and minerals and water.

Animal products and man-made foods are often high in fat, cholesterol, sugar, salt, and harmful additives, and are lacking in fiber. Sometimes we cannot obtain an ideal diet. People shouldn't be made to feel guilty about what they eat if they are doing the best that they can with what knowledge and resources they have. Certainly it is not unhealthful to use some refined products like white flour, sugar, or oil in small amounts to prepare healthful and tasty dishes. A moderate amount of salt can be used by most people. The problem is that the average American taste bud has been conditioned through overuse to expect and demand far too much of these things. It would be well to gradually re-educate people to require much less.

The U.S. Senate Select Committee on Nutrition and Human Needs in 1977 issued these recommendations to all Americans: Reduce salt intake by about 50-85 percent, cut fat consumption by at least 10 percent, slash sugar ingestion by 40 percent, and limit cholesterol to 300 mg. daily (equivalent to one egg).

These guidelines suggest that major changes are in order for the average American diet. The benefits of making such significant changes in the types of food in the diet are amazing. The Adventist Health study has shown that pure vegetarians (no animal products) have only one-third as many deaths from cancer and one-fourth as many deaths from coronary heart disease as non-vegetarians. In these studies other variables such as tobacco and alcohol were accounted for, so that we know that the tremendous health advantage of the pure vegetarian group is due to the fact that they are not using animal products in their diet. These same studies have shown that the vegetarians who do not smoke or drink have only 14 percent as many heart-attack deaths and 9 percent as many cancer deaths and live an average of l2 years longer than the general population.

Traditionally, most people measure the nutritional status of their diet by the Four Food Group Plan. The four food groups are: Milk and milk products, meat or protein, fruits and vegetables, and bread and cereals. The idea is to eat a certain number of servings from each group every day to ensure balanced nutrition. This plan does ensure that we will meet the daily requirements for all nutrients. Its chief drawback is that it does not guard very well against overnutrition, which is the greatest nutritional problem in the U.S. today. We can easily consume too much protein, fat, cholesterol, and salt on this plan.

Do we really need four food groups when we can obtain all our nutrients from just two groups-the fruit and vegetable and bread and cereal group—just as the vegetarians do who are so much healthier than the nonvegetarians? It is an elemental fact of nutrition science that there is no such thing as an essential food. There are only essential nutrients. We can get them all from two groups or four.

Well Balanced-Diet

One way to assure variety and a well-balanced diet is to select daily servings of foods.....

1.Fruits and Vegetables
2.Breads and cereals
3.Milk and cheeses
4.Meat, poultry, fish, dry beans
5.Fats, sweets, and alcohol

FRUITS AND VEGETABLES: provide vitamins, minerals, and dietary fiber; some provide starch or protein. Peels and edible seeds are especially rich in fiber. Deep-yellow vegetables are good sources of vitamin A. Dark-green vegetables are a source of vitamin A and C, riboflavin, folic acid, iron, calcium, magnesium, and potassium. Vitamin C is provided by melons, berries, tomatoes, and citrus fruits (oranges, grapefruit, tangerines, lemons). Certain greens--collards, kale, mustard, turnip, and dandelion--provide calcium. Nearly all vegetables and fruits are low in fat, and none contain cholesterol.

BREAD AND CEREAL group: Foods in this group provide starch, thiamin, riboflavin, niacin, iron, magnesium, folacin, fiber, and protein.

MILK AND CHEESE group: Milk and most milk products are calcium-rich foods. They contribute riboflavin, protein, and vitamins A, B-6, and B-12.

MEAT, POULTRY, FISH, AND BEAN group: It's a good idea to vary your choices in this group. Each food has a distinct nutritional advantage. Red meats are good sources of zinc. Liver and egg yokes are valuable sources of vitamins, but are high in cholesterol. Dry beans, peas, soybeans, and nuts are worthwhile sources of magnesium. All foods of animal origin contain vitamin B-12. Foods of vegetable origin do not.

FATS, SWEETS, AND ALCOHOL: Most foods in this group provide relatively low levels of vitamins, minerals, and protein compared to calories. Vegetable oils generally do supply vitamin E and essential fatty acids.

What is a Nutrient ?

A nutrient is a substance that promotes body growth or improvement or repairs the natural waste of the body. You need more than 40 different nutrients for good health. These include:
Energy sources (measured in calories)

Carbohydrates (starches, sugars)
Fats
Proteins
Vitamins
Minerals
Amino acids (from proteins)
Essential fatty acids (from fats and oils)
Water

CARBOHYDRATES:

Iinclude starches, sugars, and dietary fiber. Starches and sugar supply the body with energy. Dietary fiber provides bulk in the diet, which encourages regular elimination of wastes.

FATS :

Provide energy and are carriers of fat-soluble vitamins. Fats also add flavor to foods. Some fats help form cell membranes and hormones.

PROTEINS:

Are the building blocks of the body. They are needed for growth, maintenance, and replacement of body cells. They also form the hormones and enzymes used to regulate body processes. Any extra protein is used to supply energy or is changed into body fat (stored energy).

VITAMINS:

Are organic substances needed by the body in small amounts. They do not supply energy, but they help release energy from carbohydrates, fats, and protein. They also help in other chemical reactions in the body.

MINERALS:

Are also needed in relatively small amounts and do not supply energy. They are used to build strong bones and teeth, and to make hemoglobin in red blood cells. They help maintain body fluids and help in other chemical reactions in the body.

WATER :

Is often called the "forgotten nutrient." It is needed to replace body water lost in urine and sweat. Water helps to transport nutrients, remove wastes, and regulate body temperature.

Diet for Senior Citizens

Fortunately, there are nutritional guidelines for seniors that can be derived from conventional wisdom. They are as follows:

Eat a variety of foods from five of the six major food groups (fruits; vegetables; breads and cereals; milk and cheeses; meat, poultry, fish, and dry beans) to obtain all the nutrients needed for good health.

Avoid foods high in cholesterol.

Limit total fat intake to less than 30% of your calories and keep intake of saturated fats to less than 10%.

Increase your intake of dietary fiber.

Be selective of foods that cause gas problems.

Prepare moister or softer foods, or smaller portions, if you have difficulty with dry foods.

Limit the use of salt and sodium compounds.

Increase your calcium intake, especially women.

Avoid too much sugar.

Drink at least eight (8 ounce) glasses of water daily.

If you drink alcoholic beverages, do so in moderation.

Drugs interact adversely with certain nutrients. If in doubt, before you take them, find out.

10 Easy steps to control your FAT

Weight loss is an excellent resolution to have in spite of how difficult it may seem. Although there are many diets and fads that come and go, even a 10-pound weight loss can improve your health and your risk for diseases associated with obesity, diseases like Type 2 diabetes, hypertension and heart disease.

Here are ten easy steps to jumpstart your weight management program.

1.Accept that weight management is an achievable goal :

If you approach weight management with the concept that small steps will add up to make a big difference over time, then the idea of losing weight does not seem so complex.

2.Make a plan to succeed:

Identify 10 food items that you currently purchase that you know are bad for you and that you can live without. Make a consistent plan to start eliminating 2 of these items each week from your grocery list.

3.Contact a nutritionist and make an appointment:

Every individual should have a customized plan tailored to their age, weight, height, metabolism and activity level. This plan is best created with a professional who will dedicate time to working with you one on one.

4.Schedule regular exercise:

Make it a goal to double the distance that you walk each day until you are walking at least 30 minutes each day.
5.Set realistic goals:

Rapid weight loss that can't be sustained only results in frustration. The goal should be to lose approximately 2 pounds every week. Depending on how much you choose to lose, over the course of a year this would result in a substantial amount of weight loss.

6.Develop a support system:

It is important to join a support group and to develop a network of individuals who are committed to your success. Some of the most accessible groups exist at Weight Watchers, Ediets.com and faith-based organizations. Inquire within your health plan for resources that also may be able to help you maintain your goals.

7.Weigh in regularly:

It is important to check your weight regularly. Every week you should check your weight in the morning before you get dressed on the same scale.

8.Positive Reinforcement:

Feel good about the success that you are making and provide a small reward for yourself each week that is not food related. Some excellent suggestions include a manicure, a massage, taking a scenic walk, purchasing a new CD or new clothing item.
9.Congratulate yourself:

Weight loss is similar to a marathon that is not always won by leaps and bounds. The goal is to stay focused on your goal even if there are small setbacks from time to time.

10.Love Yourself: while absolute weight loss is a goal, it is important to love yourself no matter what your size may be.

The Beauty Foods

What To Eat Each Day For Looks And Health
Apple Cider Vinegar
Beside having amazing healing properties, apple cider vinegar keeps skin supple. It's heavy concentration of enzymes helps peel off dead skin cells. It breaks down fat and helps food digest properly.
Carrots
Maintain the outer layer of the skin to prevent premature aging. What you'll find in is the same as you'll get in Retin A.
Cheese
To ensure a happy smile, add a slice or two of hard cheeese into your diet. Choose Swiss, cheddar, or gouda to block bacteria in the mouth and prevent cavities.
Citrus Fruits
Hold the skin cells together by forming collagen. Collagen cannot be added to the skin topically, which is why fruits and fruit juices are such an important part of the daily diet.
Cranberries
Keep urinary tract lining healthy.
Garlic
Helps combat wrinkles and restores tissue.
Nonfat Yogurt
High in calcium, which keeps your smile white and your teeth cavity-free.
Sweet Potatoes
Vitamin A is known to be a remarkable anti-wrinkling agent. Sweet potatoes are full of this important vitamin. The pleasing results is clearer, smoother skin.
Tomatoes
These "love apples" will keep you loving your skin. Tomatoes are rich in vitamin A, vitamin C, and potassium.
Wheat Germ
If you want to get rid of pimples quickly and efficiently, make sure to include two or three tablespoons a day in your diet. Add it to cereal, yogurt, and cottage cheese.
You should choose foods that you enjoy, of course, but you need to include the following:
Vegetables
Three to five servings daily. Try to include one serving of raw, leafy greens.
Meat
Have no more than three three ounce servings a day. Cut off all fat. Try to make two servings of turkey or chicken. One serving of fish a day is ideal.
Fruits
Two to three servings daily. A 1/2 cup of chopped or sliced fruit is a serving. Fruit salad
Dairy
At least two servings daily. A serving would be eight ounces of milk or yogurt.
Fats
Salad dressing, cooking oil, butter, and mayonnaise should be limited to two servings a day.

Top Sports To Get You In Shape

If the thought of another hour on the treadmill has lost its appeal, it might be time to switch from a workout that's become a second job to one that feels more like play.
Fitness experts say they're seeing more adults turning to soccer and tennis both for fun and a form of exercise. The trick, however, is to make sure the game you choose isn't the only thing you're doing to keep fit.
"You can't say, 'That's all I'm going to do,'" says Kathy Berlin, fitness director for the Indianapolis-based Athletes Edge at Sports of All Sorts, a sports performance center and fitness club. "You need to think about keeping yourself healthy all around."
That means watching your diet, stretching and warming up, and getting into the kind of shape your sport demands. Because people tend not to be able to control their environments during a game as much as in other fitness activities, they often find themselves in awkward positions and exposed to stresses that may leave them injured and on the sidelines.
Before stepping onto the basketball court, for example, spend 15 to 20 minutes on dynamic stretches, says Cedric Bryant, chief science officer for the American Council on Exercise. Jog around the field's perimeter, jump in place and bring your knees as close to your chest as possible, or try a few butt kicks. If all you do is stretch on the floor, boot the ball around and think you're ready to play, you're asking for trouble.
That's because, "the first time you sprint to get the ball on a break away," he says, "you can strain your hamstring."
Beyond game play and practice, consider spending time on exercises that will lessen your chance of injury. If you're playing soccer, for instance, try core-strengthening exercises, along with moves that work the glutes, Berlin says.
Crunched for time? Exercise in front of the TV. Cross training will balance your routine and cut your risk of overloading the muscles you use in a specific sport, says Dr. Jonathan Chang, of the Pacific Orthopedic Medical Group and a clinical assistant professor at the University of Southern California.
Fitness Fun If you're playing sports to get into shape, you stand to gain a number of health benefits, whether you're diving for a disc or shooting a basket.
Want to build strength and endurance? Try water polo. You'll get a hard cardio workout--players on average reach 92% of their maximum heart rate during a game, says Guy Baker, the U.S. Women's National Team water polo head coach. The sport also will build muscles in your legs, shoulders and chest. Since you're never touching the pool floor and even a foul doesn't halt the game, you're constantly moving,
Golf might not be the first sport to pop into your head if you're focused on getting fit. But, says Rick Martino, director of instruction for the PGA of America, it's a matter of the way you play.
Studies have shown that if you nix the cart and caddy, a round of golf is equal to or better than spending 30 to 40 minutes on the treadmill, Martino says. If that sounds like too much, try taking turns after each hole, with one person walking and the other driving the cart.
Swinging the club builds stability in the legs, hips and core, and increases flexibility in the shoulders. There are mental bonuses too. While the rest of your life might be a blur of commuting, meetings and e-mails, golf is an excuse to spend four hours away from it all with friends. Unless you're really worried about your score, your stress level is bound to fall. And then there's the scenery, which beats an hour in the gym any day.
"You are out in probably some of the most beautiful man-created places you can be," Martino says. "How much prettier can it be than Pebble Beach, Cypress Point and Kiawah Island?"
If you're looking for a more intense workout, consider joining an ice hockey league. You'll get an aerobic and anaerobic workout from all of the hopping on and off the ice and high-intensity skating, says Dr. Michael Stuart, chief medical officer of USA Hockey, the national governing body for ice hockey in the U.S. Players tend to have lean body mass, strong core muscles and great lower body strength.
The sport also gives your neuromuscular skills a workout, as you balance on two sharp edges, maneuver a stick and try to control the puck, all while rapidly accelerating and decelerating. Even goalies, who you might think have it easier during games, get their hearts racing at about 170 beats per minute. Most players, however, are having so much fun they don't even realize what a great workout they're getting, Stuart says.
"The bottom line," he says, "is it's fun. We preach exercise, yet you must enjoy it or you will not be compliant in the long term. If you really love to play hockey or basketball, it's a wonderful way to exercise."
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Source-forbes

How To Avoid A Heart Attack

Sure, many of us can't resist glazed donuts and French fries and don't remember what the inside of a gym looks like. And yes, we're constantly stressed out about work and could stand to lose 10 pounds.
But a heart attack? They happen to other people--not you.
Even if the worst should occur, doctors can use drugs to decrease the damage to your heart, or perform angioplasty or bypass surgery to fix the problem. Right?
Not always. Up to 25% of people who die of sudden cardiac death had no prior symptoms or warnings such as chest pain.
"You can't just rely on the thought that, 'Oh, well, if I have a heart attack the doctors will be there to save me and put me on medications,' " says Dr. Erin Michos, a cardiology fellow at Johns Hopkins Medicine. "Some people don't make it to the hospital. They die at home. Prevention needs to begin early in life."
Heart attacks strike when one or more of the heart's arteries are blocked, severely reducing or stopping blood from reaching part of the heart muscle. They're usually preceded by the buildup inside the artery walls of fatty deposits or plaque, which can rupture, causing a blood clot to form and block the artery. When the blood supply is cut off for more than a few minutes it can be deadly.
Coronary heart disease remains the nation's single leading cause of death, and it's estimated that 1.2 million Americans will have a first or recurrent coronary attack this year, killing 452,000 of them, according to the American Heart Association.
Preventative Measures
If those statistics sound frightening, take heart.
Cardiologists, doctors, nutritionists and other experts say you have the power to cut your risk of having a heart attack.
Instead of looking for the latest quick fix, however, focus your preventive efforts on what's already been proven.
For starters, that means changing your diet. But, as registered dietitian and American Heart Association spokeswoman Ronni Litz Julien points out, today there are lots more do's than don'ts.
She tells clients to get a tablespoon of olive oil a day, either with sautéed vegetables or a salad, and to frequently eat low-mercury fish, which is high in omega-3 fatty acids and can reduce the risk of cardiovascular disease.
A few eggs a week are no longer forbidden. Neither is meat, if you're eating lean, 4 ounce to 6 ounce cuts. The same goes for nuts, such as walnuts, almonds, cashews and peanuts, as long as you're not demolishing a Costco size container in two days.
A little portion control will go a long way toward helping you keep your weight in check too. Litz Julien recommends that couples eating out order separate salads or shrimp cocktails and split an entrée. When cooking, don't just dump half a bag of rice into the pot--measure it. Aim to always leave something on the plate.
"If you can leave a few bites, you've created a barrier between you and the food," she says. "You're still satiated but you're not so completely full that you have to unbutton your pants."
Source-Forbes

What is Fibre and why is it important

Fiber is one of those nutrients that many of us know is important but that remains a bit of a mystery. Exactly what is it? What are the best sources of fiber? And what are its health benefits? Here we try to answer these and other questions.

Basically, the term fiber refers to carbohydrates that cannot be digested. Fiber is present in all plants that are eaten for food, including fruits, vegetables, grains, and legumes. However, not all fiber is the same, and there are a number of ways to categorize it. One is by its source or origin. For example, fiber from grains is referred to as cereal fiber. Another way of categorizing fiber is by how easily it dissolves in water. Soluble fiber partially dissolves in water. Insoluble fiber does not dissolve in water. These differences are important when it comes to fiber's effect on your risk of developing certain diseases.

Sources of Fiber

Soluble Fiber :
oatmeal
oatbran
nuts and seeds
Legumes -
*dried peas
*beans
*lentils
apples
pears
strawberries
blueberries

Insoluble Fiber :

whole grains
*whole wheat breads
*barley
*couscous
*brown rice
*bulgur
whole-grain breakfast cereals
wheat bran
seeds
carrots
cucumbers
zucchini
celery
tomatoes

Current recommendations suggest that adults consume 20-35 grams of dietary fiber per day. Children over age 2 should consume an amount equal to or greater than their age plus 5 grams per day. Yet the average American eats only 14-15 grams of dietary fiber a day.
Health Effects of Eating Fiber
Long heralded as part of a healthy diet, fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation. Despite what many people may think, however, fiber probably has little, if any effect on colon cancer risk.
Fiber is an important part of a healthy diet, and you should get a least the minimum recommended amount of 20-35 grams of dietary fiber per day for adults. For children over age 2, the recommended intake is the child's age + 5 grams. The best sources are fresh fruits and vegetables, nuts and legumes, and whole-grain foods.
Some tips for increasing fiber intake:
Eat whole fruits instead of drinking fruit juices.
Replace white rice, bread, and pasta with brown rice and whole-grain products.
Choose whole-grain cereals for breakfast.
Snack on raw vegetables instead of chips, crackers, or chocolate bars.
Substitute legumes for meat two to three times per week in chili and soups.
Experiment with international dishes (such as Indian or Middle Eastern) that use whole grains and legumes as part of the main meal (as in Indian dahls) or in salads (for example, tabbouleh).

Improve Your Cholesterol Level

There are three ways you can make your cholesterol levels better:

Diet, weight control and exercise.
Diet:

Eat more vegetables, fruits and whole grains, and use low or non-fat dairy products. You should also substitute olive oil, grapeseed, canola or safflower oil for butter, lard or solid sticks of margarine. Avoid alcohol and sugary foods, as well as foods that contain saturated, hydrogenated, partially hydrogenated fats or transfats. Read food labels to make healthy decisions.





Weight control:

Maintain a healthy weight. Extra weight can increase your blood pressure, level of bad cholesterol and your chance of developing diabetes. Even reducing your weight by 10 percent can improve your health.



Exercise:

Get 30 minutes of exercise most days of the week. Using your large muscles (also called aerobic exercise) can result in weight loss, better cholesterol levels and a more normal blood sugar. Examples of aerobic exercises include brisk walking, bicycling, hiking and swimming. You should talk with your doctor before starting an exercise program.

Family history has a very strong influence on your cholesterol levels. It's possible that you can follow all these suggestions and still need to take cholesterol-lowering medication. Talk with your doctor about your cholesterol levels. This will help you understand your cholesterol results and how to reach your goals.

Your health is your most important asset, and it's never too late to make positive changes.

Take Fruit and Vegetable Juices

Fresh fruit & vegetable juices have been shown to possess remarkable health-promoting properties and has been used for centuries by naturopaths to help treat a range of ailments. Lime juice was, for example, found to be an effective cure for scurvy in the sixteenth century and this saved thousands of sailors' lives on their long voyages around the world. In more recent times, scientists have identified the nutritional and biochemical properties of freshly-prepared fruit and vegetable juices which account for their use in helping treat so many health problems.
However, it is important to note that by 'juice' we are not referring to those that are purchased in tins or cartons. Commercially prepared juices are often so processed that the nutritional content is largely lost and the healthy enzymes are killed by heat sterilisation. In fact, vitamins often have to be added to the juices. These commercial juices may make for a refreshing drink but they do not have the same health benefits as freshly squeezed juices made from a home juice extractor.
Freshly squeezed juices contain naturally occurring vitamins, minerals and enzymes which are far better than synthetic tablets. The nutrients are easily absorbed into the bloodstream and within ten minutes they are nourishing your body's cells.

Why not just eat fruits & vegetables?

Many people ask, 'Why can't I just eat fruits & vegetables?'. The reason is simple; solid foods have to go through the body's digestive tract and this can take several hours and requires a healthy digestive system. Juice, on the other hand, is assimilated and absorbed very quickly into the blood stream without taxing the digestive system. By juicing fruits and vegetables you lose only the fibre, but this means that a much higher quantity of nutrients is available in the juices.

Healthy Fruit Diet

EAT FRESH FRUITS

We all think eating fruits means simply buying fruit, cutting it and just popping it into our mouths.
You will benefit much more if you how and when to eat.

Correct way of eating….

Fruits should be taken in an empty stomach not as dessert after meal as is often done.
If you eat fruit like that it will also serve as the major role to detoxify your system, supplying you with great deal of energy for weight loss & other life activities.
Fruit is the most important food….

Lets say you eat two slices of bread & two slice of fruit, as fruit digests faster then the bread slice, the slice of fruit digests quickly & is ready to go straight through the stomach into the intestine ,but its passage is blocked by the bread which takes longer to digest.
In the meantime the whole meal ferments & turns to acid. Consequently, when the fruit comes into contact with the food in the stomach & digests juices, the entire mass of food begins to spoil.
So it is better to eat your fruit in an empty stomach or before your meal.

You have heard people complaining ---------
Every time I eat water-melon I burp, when I eat durian my stomach bloats up, when I eat banana I feel like running to toilet etc….
Actually this will not arise if you eat your fruit in an empty stomach. The fruit mixes with the putrefying other food and produces gas and hence you will bloat!
Graying hair, balding outburst, dark circles under the eyes, all this will not happen if you eat your fruit in an empty stomach. It is incorrectly presumed that some fruits like orange, lemon are acidic and will enhance acidity in the stomach. Research however shows that all fruits become alkaline in our body.
When you need to drink fruit juice, drink only fresh juice and not from the cans. Don’t drink the juice that has been heated up. Don’t eat cooked fruits because you don’t get the nutrients at all .You only get to taste. So stop making ‘durian porridge’ if you wants nutrients. Cooking food destroys all the vitamins.

Eating the whole fruit or pulp is far better than drinking juice as the fiber is good for your health .If you drink the juice drink it mouthful by mouthful slowly, because you must let it mixed with saliva before swallowing it.
A 3-day ‘fruit-fast ‘ is a very simple and effective way to cleanse and detoxify your body. Just eat fruit and drink fresh juice throughout the 3 days and you will be surprised when your friends tell you how radiant you look! .

During fast you can eat different fruits at different time, although occasionally mixed fruit salad will also be permissible and more interesting
If you have mastered the correct way of eating fruits you have the secret of beauty, health, longevity, energy, happiness and normal weight.

Eat a Heart-Healthy Diet

Some of your cholesterol is made by your body. The food you eat is responsible for the rest. Food products from animals contain cholesterol — including meats, poultry, shellfish, eggs, butter, cheese and whole or 2 percent milk. And any type of food can also contain saturated fats and trans fats, which cause your body to make more cholesterol.

The American Heart Association recommends that you keep your intake of total fat to between 25 percent and 35 percent, your saturated fat consumption to less than 7 percent, and your intake of trans fat to less than 1 percent of your total daily calories.

At the same time, limit your intake of cholesterol from food to less than 300 mg per day. People with high LDL (bad) blood cholesterol levels or who are taking cholesterol medication should consume less than 200 mg of cholesterol per day.

Eat at least 25 to 30 grams of dietary fiber each day — preferably from whole grains, fruits, vegetables and legumes.

To combat high blood pressure and for overall cardiovascular health, also limit sodium to 2,300 mg or less per day. Some people — African Americans, middle-aged and older adults, and people with high blood pressure — need less than 1,500 mg per day. And if you drink alcohol, do so in moderation (no more than one drink a day for women, no more than two for men).

But a heart-healthy diet isn't just about what you shouldn't eat. It also means eating a diet rich in vegetables and fruits, with whole grains, high-fiber foods, lean meats and poultry, fish at least twice a week, and fat-free or 1 percent fat dairy products. Also, the diet should be low in saturated fat, trans fat and cholesterol.

By learning to make smart choices — whether you're cooking at home or eating out — you can enjoy flavorful foods while you manage your cholesterol.

Dietary Guidelines For Americans

A Healthier You is about our diet—what we eat. But it's not a "diet book." It's different. It's about helping us find our way to better health by making smart choices about nutrition and physical activity—two keys to a healthy lifestyle.

Sure, this raises a number of questions: "What exactly does a healthy lifestyle mean? Deny myself the very pleasures of eating? Is this the end of eating out? What about my hectic life? Seriously, how much physical activity do you really expect me to get each day?" Sometimes, it's hard enough to get everything done in a day—let alone physical activity!

A Healthier You is not about what we deny ourselves, but instead:

It's about choices. The food and physical activity choices we make every day affect our health. The more we know, the better choices we can make.

It's about balance. We need to learn to make more room in our lives for things that make us happy, healthy, and productive.

It's about a healthy lifestyle. To get the most out of our lives starts with small steps— a slow, steady approach to being healthy that we can live with each day—or most days. Hey, nobody's perfect!

At some level, we all know that a lot about being healthy comes down to taking care of ourselves: what we eat, how much we eat, and how much physical activity we get. We don't need to be rocket scientists to figure this out:

Make smart choices from every food group
Find our balance between food and physical activity
Get the most nutrition out of our calories.

Good to know, right? But let's face it, healthy habits take some effort. There's no magic pill that instantly does the trick.

How often have we told ourselves, "I'm going to start eating better and moving more." And, we mean it. We make the pact with ourselves at least every New Year. Too often, however, it's easy to get derailed and fall back into unhealthy habits. We don't mean to. But, the truth is—it takes a real commitment to change our behavior, especially for the long haul.

We basically know that we eat to live, but today, some of us seem to live to eat. Food represents a lot of things to us. To some it's a stress reducer—"I'm stressed. I'm tired and just want to go home and eat." There's often nothing like the emotional comfort of a pint of ice cream. Sometimes, food is our way of celebrating or a reason for coming together for special events like block parties or family reunions. Food is part of our social fabric. It's one way we pass traditions down from generation to generation and sometimes preserve our cultural identities. We hear stories from people talking about how food is part of their heritage. The secret ingredient in Nana's strudel is "love" to be sure, but there's also "lard" in that strudel! From Sunday family dinners serving spaghetti and meatballs to the best barbecue for a handful of nieces and nephews, extended family, and friends…sometimes, the entire neighborhood—we all love to kick back and relax with our favorite foods and enjoy ourselves!

There are ways, though, to make a healthier lifestyle doable and still enjoy Nana's cooking at the reunion. It's the day-in and day-out choices that we really need to think about. Whether this means finding the motivation to be our own personal trainer, using easy-to-make recipes to prepare our own meals in about as much time as it takes to head out to the nearest fast-food place, doing our best to eat healthfully on a budget, or making better choices when eating out—the little things do add up and make a big difference. Self-discipline may take some getting used to, so A Healthier You offers words not only of encouragement but also about the know-how to get started and keep with it!