Natural Weight-Loss Foods: Oranges and Tangerines

When you want to lose weight, a crucial strategy is to avoid sugar at all costs. So what better way to appease that sweet tooth than a naturally sweet substitute?

Oranges and tangerines are staples of American diets, and fortunately, they fit nicely into a fat-fighting diet; they are sweet enough to satisfy as snacks and desserts, making them wonderful substitutes for high-calorie sweets.

Health Benefits

Oranges are most famous, of course, for their vitamin C. One orange provides 134 percent of the RDA. That's particularly important for smokers, who may require twice as much vitamin C as nonsmokers to help ward off the development of lung cancer. For women in their childbearing years, oranges are a great source of folic acid, known to help prevent neural-tube birth defects.

Nutritional Values Navel Orange, Fresh Serving Size: 1 medium (2-7/8") Calories: 65 Fat: 0 g Saturated Fat: 0 g Cholesterol: 0 mg Carbohydrate: 18 g Protein: 1 g Dietary Fiber: 3 g Sodium: 1 mg Vitamin C: 83 mg Folic Acid: 43 mcg Calcium: 60 mg Potassium: 232 mg Tangerine, Fresh Serving Size: 1 medium (2-3/8") Calories: 45 Fat 0 g Saturated Fat: 0 g Cholesterol: 0 mg Carbohydrate: 11 g Protein: 1 g Dietary Fiber: 2 g Sodium: 2 mg Vitamin A: 572 IU Vitamin C: 22 mg

The humble orange contains more than 150 different phytochemicals, and more than 60 of them are flavonoids. Flavonoids protect blood vessels, decrease inflammation, and are strong antioxidants. The polyphenol phytochemicals are antioxidants, and they help prevent cancer and heart disease.

Currently, polyphenols are being examined for their role in memory and other brain functions. Another group of phytochemicals, flavanones, especially one called herperidin, may decrease inflammation, blood pressure, and blood cholesterol levels.

Herperidin is found in the inner white pulp of the orange, so eat as much of the white membrane as your taste buds will tolerate.

Tangerines only have a third as much vitamin C and folic acid as oranges, but they provide three times as much cancer-fighting vitamin A.

Selection and Storage

Oranges are one of the few fruits abundant in winter. There are more than 100 varieties in all, but your supermarket probably carries only a few. The California navels, with their telltale "belly-buttons, " easy-to-peel thick skins, and easy-to-segment flesh with no annoying seeds, are the favorite eating oranges. The Valencias , pride of Florida , are the premier juice oranges.

Mandarin oranges are small and sweet with thin skins and easily sectioned segments. Tangerines are a popular type of mandarin. For all varieties, select firm fruit heavy for its size, indicating juiciness. Green color and blemishes are fine. Refrigerated, most varieties, except mandarins, will keep for two weeks

MOOD-ASAN

YOGA GURU YOGESH CHAVAN SHOWS YOU HOW TO ALTER YOUR MOOD JUST BY MAKING THE RIGHT YOGA MOVES

– COMPILED BY KIRAN MEHTA
(Yogesh Chavan is a yoga expert based in Vashi)

ANGER
YOGA MOVE: When you get angry, your breathing quickens, resulting in high blood pressure. It is therefore necessary to control your breath. Start deep breathing or Dirgh Shwasan.Take about 10-12 deep breaths which will help bring your breathing back to normal. Move on to the Jivha Shitali or tongue roll. Here you roll your tongue in an almost cylindrical fashion.Then open your mouth only slightly and bring the tongue to rest on your lower lip. Inhale through your mouth, pulling the tongue in as you inhale and closing your mouth. Hold your breath for about 10-15 seconds.Then exhale through the nose. Repeat about 7-10 times and you will begin to feel a lot more relaxed. WHY IT WORKS: The tongue, due to saliva, causes the breath to cool.This in turn gives a cooling reaction to the entire body.

FEAR
YOGA MOVE: Try Veerasan or the warrior pose. Kneel down and let your buttocks rest on your heels. Raise your right knee so that it comes to touch your chest while your sole touches the ground.Then, place your right palm on your right knee, folding it at the elbow. Next, place the left palm on the left thigh. Sit with an erect spine and look straight ahead. Hold this position for 20-30 seconds after which you repeat the same process with the left knee.Always remember that during this asana, the toes of both your feet have to point inwards. WHY IT WORKS: This pose helps to build self-confidence. Holding the spine erect helps keep you alert.The bent toe on which your buttock is resting is exerted with a lot of pressure due to your own body weight. This toe, according to acupressure, stimulates the head, the pineal and the pituitary glands causing them to release certain chemicals that raise your mental and physical capacity, thus increasing your ability to think clearly even when you are faced with a scary situation.

ANXIETY
YOGA MOVE: When one is anxious, there are several thoughts racing through the mind.Therefore, you need the Dhyan Mudraor the concentration pose. Sit in Vajrasan, Padmasanor simply on a chair. Place your open right palm over the left one, facing upwards, letting the tips of your thumbs touch each other. Close your eyes and concentrate on your breathing. Concentrate on the subtle sound created at the opening of your nostrils, due to the friction of air. Listen to it attentively.You may get distracted occasionally. Fight it simply by taking a deep breath. Perform this asanafor about three to five minutes. WHY IT WORKS: The sound of your breath can only be heard when you are really focusing on it.When you shut out disturbing thoughts from your mind, your anxiety automatically reduces. This exercise also raises your power of concentration if performed on a daily basis.

LAZINESS
YOGA MOVE: Start with some deep breathing, which will supply oxygen to your cells and energise you. Next, perform the Chalit Pavanmuktasan. Here, you have to lie flat on your back, lift up your legs and fold them over your chest.Wrap both your arms around the folded legs and lift your head.Try to get your chin to touch your knees. Now rock back and forth in this position. Continue to do this while aiming to get your head and toes to touch the floor. If you find yourself getting exhausted, stop immediately.With practice you should be able to perform this more easily. WHY IT WORKS: Rocking back and forth serves as a massage for your spine. Its stiffness is released and the lethargy melts away, instantly refreshing you.

FATIGUE
YOGA MOVE: Try playing dead or Shavasan. Lie flat on your back and simply relax. Feel each individual part become lifeless, starting from your toes to the tip of your head. Let your hands lie by the side of your body, preferably at a slight distance from the body so as to keep them totally relaxed, palms facing upwards and your fingers curled. Keep your eyes closed and take a couple of deep breaths, similar to a sigh of relief and slowly bring yourself to breathe normally. Try to keep the mind blank. If thoughts keep disturbing you, count backwards starting from 100. Continue relaxing for about 20-30 minutes and then turn to your right and get up slowly to avoid straining your back. WHY IT WORKS: Fatigue is usually the result of inadequate rest. Shavasanis a perfect way to make up for being sleep deprived. It is similar to a power nap as it revs you up and makes you feel energised instantly.

Sleep well

Indian Sleep Disorders Association (ISDA) in association with Abbott India Limited have declared March as Sleep Awareness Month to generate awareness about the importance of sleep and the need to address sleep disorders

A good night's sleep helps you to be alert, awake and keeps you energetic throughout the day. Yet, very few realise importance of a good night's sleep. Sleeplessness is not looked at as a serious health problem and not getting enough sleep can affect every aspect of our lives. If you have trouble getting to sleep or sleeping through the night, if you wake up too early or if you feel very tired during the day, you may be having some sleep problems.

Indian Sleep Disorders Association (ISDA) in association with Abbott India Limited have declared March as Sleep Awareness Month to generate awareness about the importance of sleep and the need to address sleep disorders.

Medical expert Dr Ramnathan Iyer says, "As sleep is vital to our health and well being, we must not cut ourselves short from the amount of sleep that we get. Effective management of sleep problems begins with a visit to your doctor. Early assessment and action can prevent short-term sleep problems from developing into a chronic one. Your doctor is the best person to determine the cause of your sleep complaint and recommend the best course of action."

The Indian Sleep Disorder Association and Nithra Institute of Sleep Sciences have also jointly organised Sleep Con 2009. The event is an international conference on sleep disorders to be held in Chennai, on April 3 and 4. It is endorsed by American College of Chest Physicians, USA (ACCP) and World Sleep Federation. The conference is designed to offer practical and relevant information to delegates.

A condition of sleep disturbance - Insomnia refers to the difficulty in initiation, maintenance, duration or quality of sleep. It results in the impairment of daytime function despite adequate opportunity and circumstances for sleep. Hypertension, arthritis, diabetes, acidity and some medications, including some heart medications, may cause loss of sleep and stress. As a result of Insomnia people may experience poor concentration, lower productivity and poorer work quality. It can also make a person fatigued, irritable or forgetful and can lead to stress and strained relationships.

Most insomnia is co-morbid with other medical or psychiatric problems; in fact, it is likely that your patient will seek help for the co-morbid condition rather than the sleep problem. When insomnia occurs in the context of chronic illness, it tends to be more severe.

World Association for Sleep Medicine has also declared March 20 as World Sleep Day. Dr Manoj Bhatawadekar adds, "To prevent or relieve sleep problems and safeguard sleep making it more restful and pleasurable, it helps to practice good sleep hygiene." Sleep hygiene is a term used to describe techniques that promote good sleep. A good sleep hygiene would entail regular sleep/wake schedule, avoiding naps especially in the evenings increase exercise, avoid intake of caffeine and alcohol before sleeping and many more.

Myths and realities
Myth: During sleep your body and brain shut down for rest and relaxation.
Fact:Although during sleep our body rests and restores its energy, sleep is an active state. In fact the sleeping brain does a lot of work. The sleeping brain is more active at various times at night than it ever during the day.

Myth: Worry is the primary cause of insomnia.
Fact: Insomnia can be due to various reasons including physical and mental conditions and stress.