Benefits of apple juice

Fresh apple juice carries a significant amount of vitamins A and C! You can mix your fruits and vegetables together to make your own great tasting juices from carrots, tomatoes, cucumber, or melons. It is always better to juice with the peel on, so that you can enjoy all the nutrients...
    Simply push a lemon through your juicer right before you begin juicing your apple. The apple peel carries some of its nutritional value. You should also wash your apples before you juice them. This is because they are covered in a very thin layer of wax to help preserve the apple's moisture. A good portion of the vitamin C content is just underneath the skin. Also, as the apple ripens, the skin retains a lot of its nutrients and flavour. So allowing a little bit of time for them to ripen before you juice them will improve the great tasting value of your fresh home made apple juice.
    Apple products serve as an immediate source of energy because of the sugars that the fruit carries.
    Apple juicing is an inexpensive way to improve your body health. Juices made from fresh fruits are a delicious way to improve your all round body health, and they also provide a great deal of nutrition. Apples can also be a primary source of soluble and insoluble fibre. Apple juice is a powerful cleanser and an important necessity for the health of your body. Compounds in apples and apple juice called phytonutrients act in the same way as red wine and herbal tea; they delay the break down of LDL or "bad" cholesterol.
    For the elderly generation, drinking fruit juices should begin with apples, especially if you are suffering from arthritis and rheumatism. This is because apples carry a substantial amount of potassium. For this reason, juicing your apples has been known to ease arthritis and rheumatism. Drinking apple juice also flushes out the liver and kidneys and is low in calories. Over time, this can reduce the chances of having liver or kidney disease.

APPY HAPPY: Apple juices serve as an immediate source of energy

Green tea keeps teeth tip top

 What ancient Chinese and Japanese believed about green tea's health giving properties is being borne out by ongoing scientific studies, especially in weight loss, heart health, and cancer prevention. Researchers also found that routine intake of green tea may also help promote healthy teeth and gums, after analysing the periodontal health of 940 men. Peridontal disease is a chronic inflammatory disease that affects the gums and bone supporting the teeth, and has been associated with the progression of other diseases such as cardiovascular disease and diabetes. "It has been long speculated that green tea possesses a host of health benefits," said study author Yoshihiro Shimazaki of Kyushu University in Fukuoka, Japan. "And since many of us enjoy green tea on a regular basis, my colleagues and I were eager to investigate the impact of green tea consumption on periodontal health, especially considering the escalating emphasis on the connection between periodontal health and overall health." Researchers observed that for every one cup of green tea consumed per day, there was a decrease in all three indicators, therefore signifying a lower instance of periodontal disease in those subjects who regularly drank green tea.
    IANS

TEA FOR TWO: Green tea combats gum disease

Laugh for good health!

 What's the one medicine that works wonders for your health, yet comes free of cost? Laughter that's what! Yes, laughter and happiness do contribute immensely to one's well-being. Keeping that in mind, SAB is bringing out a new show Laughter Yoga on Sundays at 8 am to kickstart a healthy week. Developed by Indian physician Dr Madan Kataria in 1995, 'Laughter Yoga' is beyond entertainment or amusement. It is a healthy exercise routine which combines laughter exercises and Yogic breathing techniques (Pranayama) which brings more oxygen to the body and brain, making one feel more energetic and healthy. In this show Dr Kataria the founder of Laughter Yoga clubs will lead the sessions by which the audience can actually learn Laughter Yoga exercises by watching the show. Laughter Yoga is a revolutionary idea where anyone can laugh for 15-20 minutes without relying on humour, jokes or comedy. It is done in a group as a form of exercise which soon becomes real laughter as the close knit group observes one another. This complete health show also includes a segment on health tips given by Dr Kataria. His experiences will be shared with the viewers which will include useful tips on allopathic medicines, ayurveda, nature cure, healthy food habits and first aid. So get ready to laugh and get fit!

LAUGH OUT LOUD: Dr Madan Kataria with wife Madhuri

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.

Exercise for 30 minutes a day for real health benefits

Washington (IANS)L: For real health benefits, people should exercise for 30 minutes a day five times a week, a new study has found.

Although pedometers (which measure how much we walk) are widely used as a physical activity monitoring tool, they are unable to measure activity intensity. Researchers have determined that a rate of at least 100 steps per minute achieves moderate intensity activity.

Therefore a simple pedometer-based recommendation of 3,000 steps in 30 minutes can get people started on a meaningful exercise programme.

While being monitored for oxygen uptake during walking on a treadmill, 58 women and 39 men completed four to six-minute sessions at different treadmill speeds between 65 and 110 metres per minute.

All wore pedometers and their heart rates were recorded. Using 3 METs, or metabolic equivalents, as the minimum level of oxygen demand which approximates moderate exercise, participants were monitored to determine whether they had reached the moderate-exercise level at a given treadmill speed.

From these data, the researchers found that for men, step counts associated with walking at three METs were between 92 and 102 steps per minute. For women, the range was between 91 and 115 steps per minute.

Lead investigator Simon J. Marshall, School of Exercise and Nutritional Sciences, San Diego State University (SDSU), said: "We believe that these data support a general recommendation of walking at more than 100 steps per minute on level terrain to meet the minimum of the moderate-intensity guideline."

Because health benefits can be achieved with bouts of exercise lasting at least 10 minutes, a useful starting point is to try and accumulate 1,000 steps in 10 minutes, before building up to 3,000 steps in 30 minutes, said a SDSU release.

Individuals can monitor their progress using a simple pedometer and a wristwatch.

The study is scheduled for publication in the May issue of the American Journal of Preventive Medicine.

KICK NICOTINE , & WEIGHT

Nutritionist Neesha Bukht tells how to keep the kilos off when you quit smoking

  Vanity, in more cases than addiction, stops people from kicking the butt. Many people are afraid that they will put on weight if they stop smoking. But this need not be your excuse to stay addicted, says nutritionist Neesha Bukht. You can keep your figure and health if only you plan your Quit Smoking operation wisely.
    There are several reasons why smoking keeps your weight down: 1) It raises metabolism rate slightly and heavy smokers burn up to 200 calories a day. 2) Nicotine kills hunger as smokers replace snacks with cigs. When you are trying to quit, you turn to snacking not only for emotional support, it also eases the oral fixation. 3) Some studies have shown that nicotine could interfere with the release of insulin. The hormone controls glucose levels in the blood. When nicotine is withdrawn, a person will become slightly hyperglycaemic, and the body and brain may slow down the hormones and other signals that trigger feelings of hunger.
    On an average, most people gain three to five kilos after quitting. This can be avoided by a few simple lifestyle changes.
PICK THE RIGHT DAY TO QUIT: Try giving up at a time when you aren't stressed. Stress increases your urge to smoke and if you resist that, you will probably take comfort in food. Also, try to not quit during the festive season as that's when you will be even more tempted to give into high-fat, sugary treats.
BEAT WATER-RETENTION:
When your body is hooked on nicotine, its acidic balance is disturbed. When you give up, it stores water. Contradictory to how it sounds, drinking plenty of water will help eliminate excess water build up. If your body is assured that it will be given a constant supply of water, it will no longer hold on to water. Increase your water intake by one litre a day and even more if you are already overweight.
AVOID ALCOHOL: Alcohol contains empty calories and usually serves as a trigger to smoke.
START EXERCISING BEFORE YOU QUIT:
You need at least a half hour of exercise, five days a week. It doesn't have to be a high intensity aerobic workout — a brisk 30 minute will do. You can even break it into shorter sessions. Once you actually quit smoking, you may need more than 30 minutes of exercise. A work-out is also a great way to beat cravings. If you're itching for a smoke, get out for a walk. It will also reduce stress, which triggers smoking.
WORK ON YOUR FOOD HABITS: Change your eating habits gradually; anything drastic can add to the existing stress. Healthy snacks and light munchies is just what you need when you crave a smoke. Lean on cucumber and carrot sticks, fat-free popcorn, fruits, buttermilk, fat free yoghurt, herbal teas, hot cocoa with skimmed milk, puffed rice, bread sticks and sugarless chewing gum.
AVOID CAFFEINE: Avoid excessive drinking of coffee, tea and sodas. Nicotine withdrawal will make
    you jittery and nervous,
    and the caffeine will only
    make nicotine withdrawal
    worse. Also turn away
    from sugar and unhealthy
    starches. If you feel you
    must have sweets, go for
    sugarless and fat-free ones.
TAKE ONE CHALLENGE AT A TIME: People who quit smoking often decide it's time to clean up other areas of their lives as well. If you have too many self-improvement projects at once, you run the risk of failing at all of them. Deal with one problem area at a time.
DON'T SWEAT IT: Don't step on the scale while you're still suffering withdrawal symptoms. The extra kilos (which you will eventually lose) might weaken your resolve. Keep affirming that you be much healthier in the long run. — CO-ORDINATED BY KIRAN MEHTA (NEESHA MARIA BUKHT IS A REGISTERED DIETICIAN AND ISSA TRAINER ATTACHED TO TALWALKARS,BANDRA)

CASE STUDY
    Since I was past 40, I knew I would be prone to putting on weight when I quit smoking as my metabolism was slowing down. I used to do six days of weight training.To keep the weight off, I started mixing two days of cardio with four days of weight training. I followed this routine for several weeks before I quit smoking to get attuned to it.
    I also cut out carbohydrates, increased my protein intake and tried to avoid sugar. Despite this, I did put on about four kilos initially, but I did not go back to smoking. Every time I craved a cigarette and knew that I was likely to binge on something unhealthy, I would instantly head for a glass of warm water.This kept me feeling full.Also, I realised I did not crave a cigarette much as I was getting high on my work-outs! A few months later, I lost the four kilos and am back to my ideal weight.
— Sunil Prabhakar, 45, sales and
    marketing professional

Tastes like yoghurt? It’s a new vaccine!

 Instead of a dreaded injection with a needle, getting vaccinated against disease may soon be just eating a bowl of yoghurt.
    Mansour Mohamadzadeh – a professor of medicine in gastroenterology at Northwestern University Feinberg School of Medicine in the US – has developed a new oral vaccine using probiotics, the healthy bacteria found in dairy products like yoghurt and cheese.
    Besides eliminating the "Ouch!" factor, the vaccine also has other benefits…
    Terrence Barrett, chief of gastroenterology at Feinberg, said delivering a vaccine to the gut is the most logical route.
    "Nature isn't used to seeing antigens injected into a muscle," said Barrett. "The place where your immune system is designed to encounter and mount a defence against antigens is your gut."
    Delivering the vaccine to the gut through swallowing – rather than injecting it into a muscle – harnesses the full power of the body's primary immune force.
    "You swallow the vaccine, and the bacteria colonise your small intestine and start to produce the vaccine in your gut, with which you get a much more powerful immune response than by injecting it," Mohamadzadeh said.
STILL, MORE ADVANTAGES…
There are other advantages to the new oral vaccine, the boffins said.
    Probiotics, which are natural immune stimulants, eliminate the need for an inflammatory chemical in vaccines. These chemicals are generally used to "tease" the body into triggering an immune response.
    Also, these probiotic vaccines are inexpensive to produce.
    Apart from using the approach in a preclinical study to create immunity to anthrax exposure, Mohamadzadeh has also used the technology to develop a breast cancer vaccine, and vaccines for various other infectious diseases.
    In his study – reported in the
Proceedings of the National Academy of Science – he fed mice the new oral anthrax vaccine, and then exposed them to anthrax bacteria.
    Eighty per cent of the mice survived, which is comparable to when they were injected with an anthrax vaccine.
    "And the immune response was more robust than the injected vaccine," Mohamadzadeh said.
    He has developed a 'multi-tasking' cancer vaccine against breast, colon and pancreatic cancer that will soon be tested in mice.
    "The technology can also be used to develop vaccines for HIV, hepatitis C and the flu," he added.

As the mercury rises, BT gives you tips to keep your body cool

SUMMER IS HERE!

 Here are some pointers which can come in very handy as the temperature rises. Add lots of citrus foods to your diet. Even simple water will do a lot of good. Coconut water is perfect during the summers. Fruits like mangoes and watermelons help to beat the summer heat. The most soothing vegetables for summer are water based like cucumbers, tomatoes, cabbage, pumpkin, lady fingers, etc. Yoghurt, buttermilk is ideal during the summertime.
    Avoid red meat, stick to fish or sprouts for protein.
    Hygiene is very important during summer. Have a shower atleast two to three times a day. Try to use an anti-fungal powder in the folds of your skin, specially the armpits, neck, groin, under the breasts (in woman) and webs of the toes especially if you are wearing closed shoes. Open sandals help to air the feet. The bacteria tends to breed more in the folds during the hot and humid weather of the summer months.
    Sunscreen is a must and the sun exposure should be minimal during summer.
    Due to excessive sweating skin loses its moisture during summer. So moisturising the skin is very important.
    Sunglasses should be worn while going out at all times.
    We sweat a lot during Summer which can breed bacteria and thus cause foul body odours. To prevent foul body odour specially in the underarms keep the area clean, shave the hair off in that area and try to use alcohol-free deodarants or perfumes.
    Always wear loose cotton clothes and avoid synthetic fibres.
    Cutting down on caffeine will go a long way in helping you this summer.

IT'S HOT: Drink a lot of juices to beat the heat