Tuesday, 30 August 2016

Cupping was used by the Olympians to speed up recovery time and relieve muscle fatigue and tension.

Cupping has been in use for thousands of years in China and other countries.
 Interest in cupping has surged after the Olympic swimmers sported their cupping marks.
Cupping is great for relieving muscle tension and for recovery after sports as it increases blood circulation and removal of toxins, speeding up recovery

Image result for cupping in swimming


Thursday, 17 September 2015


 Hemp seeds:  These little seeds give you the complete nutritional power of hemp with their blend of omega-3 and omega-6 fats, high fiber content, and quality amino acid profile. Hemp seeds are also high in magnesium, a mineral that helps with relaxation, blood sugar control, blood pressure, and potentially osteoporosis, and that is generally low in women. Three tablespoons of hulled hemp seeds gives you 10 grams (g) of protein, 14g fat (mostly coming from omega-3 and omega-6 fats), and 2g fiber.

A great summer dish, quick to make and refreshing on the palate!

Vegan, grain-free, gluten-free tabouli.

Ingredients:  1 cup Continental parsley, finely chopped
1/2 cup fresh mint leaves, finely chopped
3 medium ripe tomatoes, chopped
1 cup hemp seeds
2 Tablespoons olive oil
juice of 1 lemon
salt and pepper to taste

Combine all the ingredients in your bowl of choice.  Will keep, refrigerated, for up to 2 days.  

Sunday, 9 August 2015

Healthy Eating Pyramid (healthy-eating-pyramid-700-link.jpg)
The Healthy Eating Pyramid sits on a foundation of daily exercise and weight control. Why? These two related elements strongly influence your chances of staying healthy. They also affect what you eat and how your food affects you.
Exercise and weight control are also linked through the simple rule of energy balance: Weight change = calories in – calories out. If you burn as many calories as you take in each day, there’s nothing left over for storage in fat cells, and weight remains the same. Eat more than you burn, though, and you end up adding fat and pounds. Regular exercise can help you control your weight, and it is a key part of any weight-loss effort.
The other bricks of the Healthy Eating Pyramid include the following:
Whole Grains
wheat_field (Wheat_field.jpg)The body uses carbohydrates mainly for energy, and it can get them from many sources—some healthful (beans, vegetables, fruit, whole grains), and some not (sugary sodas and other drinks, sweets). The best grain sources of carbohydrates are whole grains such as oatmeal, whole wheat bread, and brown rice. They deliver the outer (bran) and inner (germ) layers along with energy-rich starch. The body can’t digest whole grains as quickly as it can highly processed carbohydrates such as white flour. This keeps blood sugar and insulin levels from rising, then falling, too quickly. Better control of blood sugar and insulin can keep hunger at bay and prevent the development of type 2 diabetes and heart disease.
Healthy Fats and Oils
Fats_oils (Fats_oils.jpg)Surprised that the Healthy Eating Pyramid puts some fats near the base, indicating they are okay to eat? Although this recommendation seems to go against conventional wisdom, it’s exactly in line with the evidence and with common eating habits. The average American gets one-third or more of his or her daily calories from fats, so placing them near the foundation of the pyramid makes sense. Note, though, that it specifically mentionshealthy fats and oils, not all types of fat. Good sources of healthy unsaturated fats include olive, canola, soy, corn, sunflower, peanut, and other vegetable oils; trans fat–free margarines; nuts, seeds, and avocados; and fatty fish such as salmon. These healthy fats not only improve cholesterol levels (when eaten in place of highly processed carbohydrates), but the fats in fish can also protect the heart from sudden and potentially deadly rhythm problems.
Vegetables and Fruits
fruit_vegetables (Fruit_vegetables.jpg)A diet rich in vegetables and fruits has bountiful benefits. Among them: It can decrease the chances of having a heart attack or stroke; possibly protect against some types of cancers; lower blood pressure; help you avoid the painful intestinal ailment called diverticulitis; guard against cataract and macular degeneration, the major causes of vision loss among people over age 65; and add variety to your diet and wake up your palate. On the Healthy Eating Pyramid, potatoes don’t count as a vegetable, since they are chock full of rapidly digested starch, and they have the same effect on blood sugar as refined grains and sweets. That’s why potatoes are in the “Use Sparingly” tip.
Nuts, Seeds, Beans, and Tofu
proteinsmall2 (proteinsmall2.jpg)These plant foods are excellent sources of protein, fiber, vitamins, and minerals. Beans include black beans, navy beans, garbanzos, lentils, and other beans that are usually sold dried. Many kinds of nuts contain healthy fats, and packages of some varieties (almonds, walnuts, pecans, peanuts, hazelnuts, and pistachios) can carry a label saying they’re good for your heart. Eating nuts and beans in place of red meat or processed meat can lower the risk of heart disease and diabetes.
Fish, Poultry, and Eggs
Protein_fish (Protein_fish.jpg)These foods are also important sources of protein. A wealth of research suggests that eating fish can reduce the risk of heart disease, since fish is rich in heart-healthyomega-3 fats. Chicken and turkey are also good sources of protein and can be low in saturated fat. Eggs, which have long been demonized because they contain fairly high levels of cholesterol, aren’t as bad as they’ve been cracked up to be. In fact, an egg is a much better breakfast than a doughnut cooked in an oil rich in trans fats or a bagel made from refined flour. People with diabetes or heart disease should limit their egg yolk consumption to no more than three a week; they can try egg whites, instead, which are very high in protein and are a fine substitute for whole eggs in omelets and baking.
Dairy (1 to 2 Servings Per Day) or Vitamin D/Calcium Supplements
glass-of-milk (glass_of_milk.jpg)Building bone and keeping it strong takes calcium, vitamin D, exercise, and a whole lot more. So why does the Healthy Eating Pyramid recommend limiting dairy products, which have traditionally been Americans’ main source of calcium and vitamin D? Because most people need more vitamin D than they can get from drinking three glasses of milk—and they need less calcium than three glasses of milk provide. Though there are some health benefits from modest dairy intake, high dairy intakes are associated with increased risk of fatal prostate and maybe ovarian cancers. There are other healthier ways to get calcium than from milk and cheese, which can contain a lot of saturated fat; cheese is also high in sodium. If you enjoy dairy foods, stick to one to two servings a day; you may also need to take a multivitamin or vitamin D supplement to get enough vitamin D. If you don’t like dairy products, taking a vitamin D and calcium supplement (or taking the right multivitamin) offers an easy and inexpensive way to meet your needs for these micronutrients.
Use Sparingly: Red Meat, Processed Meat, and Butter
These foods sit at the top of the Healthy Eating Pyramid because they contain lots of saturated fat. Processed meats, such as bacon, hot dogs, and deli meats are also very high in added sodium. Eating a lot of red meat and processed meat has been linked to increased risk of heart disease, diabetes, and colon cancer. So it’s best to avoid processed meat, and to limit red meat to no more than twice a week. Switching to fish, chicken, nuts, or beans in place of red meat and processed meat can improve cholesterol levels and can lower the risk of heart disease and diabetes. So can switching from butter to olive oil. And eating fish has other benefits for the heart.
Use Sparingly: Refined Grains—White Bread, Rice, and Pasta; Potatoes; Sugary Drinks and Sweets; Salt
Whole_wheat_bread (Whole_wheat_bread.jpg)Why are these all-American staples at the top, rather than the bottom, of the Healthy Eating Pyramid? White bread, white rice, white pasta, other refined grains, potatoes, sugary drinks, and sweets can cause fast and furious increases in blood sugar that can lead to weight gain, diabetes, heart disease, and other chronic disorders. Whole grains cause slower, steadier increases in blood sugar that don’t overwhelm the body’s ability to handlecarbohydrates.
Salt shaker (salt-shaker.jpg)The salt shaker should be used sparingly, based on extensive research linking high-sodium diets to increased risk of heart attack and stroke. Since most of the sodium in our diets comes from processed foods, such as cheese, breads, deli meats, spaghetti with sauce, and food prepared away from home, make sure to compare food labels and choose foods with the lowest sodium values.
Multivitamin with Extra Vitamin D (for Most People)
vitamins3 (vitamins3.jpg)A daily multivitamin, multimineral supplement offers a kind of nutritional backup, especially when it includes some extra vitamin D. While a multivitamin can’t in any way replace healthy eating, or make up for unhealthy eating, it can fill in the nutrient holes that may sometimes affect even the most careful eaters. You don’t need an expensive name-brand or designer vitamin. Look for a multivitamin that meets the requirements of the USP (U.S. Pharmacopeia), an organization that sets standards for drugs and supplements. A standard, store-brand, RDA-level one is fine for most nutrients—except vitamin D. In addition to its bone-health benefits, there’s growing evidence that getting some extra vitamin D can help lower the risk of colon and breast cancer. Aim for getting at least 800 to 1,000 IU (international units) of vitamin D per day; multiple vitamins are now available with this amount. (Many people, especially those who spend the winter in the northern U.S. or have darker skin, will need extra vitamin D, often a total of 2,000 IU per day or more, to bring their blood levels up to an adequate range. If you fall into one of these groups, which would include most of the U.S. population, taking 2,000 IU is reasonable and well within the safe range. As always, it’s a good idea to discuss use of supplements with your doctor, and he or she may want to order a vitamin D blood test.)
Optional: Alcohol in Moderation (Not for Everyone)
alcohol3 (alcohol3.jpg)Scores of studies suggest that having an alcoholic drink a day lowers the risk of heart disease. Moderation is clearly important, since alcohol has risks as well as benefits. For men, a good balance point is one to two drinks a day; in general, however, the risks of drinking, even in moderation, exceed benefits until middle age. For women, it’s at most one drink a day; women should avoid alcohol during pregnancy.
Focus on Food Quality
You’ll notice that the Healthy Eating Pyramid does not give specific advice about the numbers of cups or ounces to have each day of specific foods. That’s because it’s not meant to be a rigid road map, and the amounts can vary depending on your body size and physical activity. It’s a simple, general, flexible guide to how you should eat when you eat.
To follow the Healthy Eating Pyramid, there’s just one basic guideline to remember: A healthy diet includes more foods from the base of the pyramid than from the higher levels of the pyramid. Within this guideline, however, there’s plenty of flexibility for different styles of eating and different food choices. A vegetarian can follow the Healthy Eating Pyramid by emphasizing nuts, beans, and other plant sources of protein, and choosing non-dairy sources of calcium and vitamin D; someone who eats animal products can choose fish or chicken for protein, with occasional red meat.
Choosing a variety of fresh, whole foods from all the food groups below the “Use Sparingly” category in the Healthy Eating Pyramid will ensure that you get the nutrients you need. It will also dramatically lower your salt intake, since most of the salt in the U.S. diet lurks in processed food—canned soups, frozen dinners, deli meats, snack chips, and the like.
Perhaps the only foods that are truly off-limits are foods that contain trans fat from partially hydrogenated oils. Luckily, in the U.S. and Canada, trans fats must be listed on nutrition labels. More and more food manufacturers, restaurants, and even entire communities are going trans fat–free, making it easier to avoid this health-damaging type of fat.

The Healthy Eating Plate

HEPApr2013- Full Size
When it’s time for dinner, most of us eat off of a plate. So think of the Healthy Eating Plate as a blueprint for a typical meal, for yourself and your family. It’s similar in concept to MyPlate, with colorful quadrants reserved for vegetables (green), fruits (red), protein (orange), and grains (brown). But unlike MyPlate, it offers important messages about diet quality, not just quantity:
  • Fill half of your plate with vegetables and fruits.  The more color, and the more variety, the better. Most Americans don’t get enough vegetables, especially the dark green and red-orange types, or fruits. On the Healthy Eating Plate, just like the Healthy Eating Pyramid, potatoes and French fries don’t count as vegetables.
  • Save a quarter of your plate for whole grains—not just any grains: MyPlate tells you to reserve a quarter of your plate for grains. But grains are not essential for good health. What’s essential is to make any grains you eat whole grains, since these have a gentler effect on blood sugar and insulin than refined grains. Whole grains include whole wheat, brown rice, oats, barley, and the like, as well as foods made with them, such as whole wheat pasta. The less processed the whole grains, the better: Finely ground grain is more rapidly digested, and in turn, has a greater impact on blood sugar than more coarsely ground or intact grains. So choose steel cut oats instead of instant, sugared oats or choose whole wheatberries instead of whole wheat bread.
  • Pick a healthy source of protein to fill one quarter of your plate: On MyPlate, the “protein” quadrant of the plate could be filled with a hamburger or hot dog. The Healthy Eating Plate, in contrast, acknowledges that some protein sources (fish, chicken, beans, nuts) are healthier than others (red meat and processed meat).
  • Enjoy healthy fats. The glass bottle near the Healthy Eating Plate is a reminder to use healthy oils, like olive and canola, in cooking, on salad, and at the table. Limit butter, and avoid unhealthy trans fats. Though the Dietary Guidelines for Americans 2010 acknowledges that Americans need to consume more plant oils, these healthy oils are nowhere to be found on MyPlate.
  • Drink water, coffee or tea. On the Healthy Eating Plate, complete your meal with a glass of water, or if you like, a cup of tea or coffee (which also are low calorie and have health benefits)—not the glass of milk  that MyPlate recommends. (Questions about caffeine and kids? Read more.) Limit milk and dairy products to one to two servings per day and limit juice to a small glass per day. Skip the sugary drinks.
  • Stay active. The figure scampering across the bottom of the Healthy Eating Plate’s placemat is a reminder that staying active is half of the secret to weight control. The other half is eating a healthy diet with modest portions that meet your calorie needs. Since two out of three U.S. adults and one in three children are overweight or obese, one thing is clear: Many of us have been choosing plates that are too large.

Using the Healthy Eating Pyramid and the Healthy Eating Plate

The Healthy Eating Pyramid and the Healthy Eating Plate complement each other. Both emphasize foods that promote good health. And both encourage people to limit or avoid foods and drinks that are harmful, or that provide lots of calories but have little nutritional value.
Think of the Healthy Eating Pyramid as your grocery list: Vegetables, fruits, whole grains, healthy oils, and healthy proteins like nuts, beans, fish, and chicken should make it into your shopping cart every week. Add a little yogurt or milk if you like. Skip the soda and snack food aisle, the deli counter, and the steaks and chops at the butcher counter.
Let the Healthy Eating Plate be your guide to planning a healthy, balanced meal and serving it on a dinner plate—or packing it in a lunch box. Put a copy on the refrigerator at home or at work, to give you a visual guide to portioning out a healthy plate, and a reminder to pump up the produce.
The Healthy Eating Pyramid also addresses other aspects of a healthy lifestyle—exercise, weight control, vitamin D and multivitamin supplements, and moderation in alcohol for people who drink—so it’s a useful tool for health professionals and health educators.

Thursday, 23 July 2015

Delicious chai tea 

Chai contains ginger, cinnamon and cardamon which are warming in Chinese Medicine dietary therapy and help boost your blood circulation.  If you suffer from cold extremities or find it hard to feel warm in winter try a chai tea, your body will love you.

This simple chai recipe contains only four spices, coconut sugar, tea and milk. Ideally use whole spices, as they have the freshest flavour and store well in the pantry, compared with pre-ground spices that lose their flavour over time.
Spices, in particular fresh ginger, are excellent for circulation, helping pump blood and warmth to the extremities during the cooler months.
Serves 4
1 cinnamon stick, plus extra powder

3 cardamom pods

6 whole cloves

1 tbsp grated ginger root 

2 tsp loose black tea or 3 tea bags
2 tbsp coconut sugar
1 cup milk of your choice
Combine spices and 3 cups of water in a saucepan. Bring to a boil; simmer 10 minutes.
Remove from heat; add tea and sugar. Steep for 5 minutes; strain into a clean saucepan. Add milk; heat. If using cow or goat’s milk bring chai to a gentle boil. If using plant-based milk, simmer don't boil,  or it can curdle. Pour chai into mugs. Add a pinch of extra cinnamon powder per cup.
Optional addition: Add 1 vanilla pod or 1 teaspoon vanilla extract to make vanilla chai.
Tip: Use red bush tea (rooibos) for a decaffeinated chai.

Sunday, 7 June 2015

Acupuncture- A great Stress Reliever

Everybody is so engaged nowadays in making wealth and in beating their rivals that they hardly get any time for themselves and their family. They work more than their capacity. As a result of that, they become the victim of stress. That stress affects their well being in a negative way. With this they run to doctors, who suggest them alopathic or modern treatment which suppresses the stress symptoms but makes the body immune system weak and much more prone to diseases.

Thankfully, we have now a harmless technique to conquer this stress in our body, i.e. acupuncture therapy. This treatment is a Chinese healing art which uses superfine needles inserted into the different pressure parts of the body. According to its theory, an energy flows through our system in the channels known as meridians. These meridians lie all over the length and breaths associated with body and offer energy to our nervous system. On these meridians rest the acupuncture points which have connection with many body organs. In the particular situations of stress, blood and energy flow is fixed which results in stagnation.

Stress causes flight or combat response in the body because of which blood stress hormone and cortisol, is released and lead to make a person feel discomfort, anger, frustration, difficulty throughout sleeping, tension in muscular tissues of neck and shoulders that lead to depression, pain in limbs including headaches, premenstrual symptoms in girls, bowel's syndrome etc. This increases blood pressure and makes disease fighting capability weak. Due to these bodily harmful processes, a person feels hatred towards life and looses the actual zeal of living life.

When acupuncture is conducted on a stress sufferer, tissues and muscles receive activated energy chargers that help in movement of chi (inner energy) as well as the blood. Acupuncture stimulates brain to produce stress suppressing hormone, endorphins and serotonins which in turn causes a deep relaxing feel from the mind and that helps in reducing the stress. It also helps to lower the degree of cortisol in blood and removes toxic substances by improving blood flow. It reduces sympathetic neurological activity thus lowering blood pressure and pulse rate.

Someone feel relaxation in just one session only that continues for 30-60 minutes. A lot of people may fall asleep over the treatment. In standard, a regular acupuncture remedy for stress symptoms provides the best results and enables you to feel alive again. Using this, muscles movement is boosted thus tension and firmness will be released that causes pain in the shoulders and other areas of the body. Acupuncture provides a great comfort for headache and migraine problems. It increases the blood flow and provides tissues much more of oxygen and makes them work increasingly. Regular yoga, relaxation, healthy thinking and wholesome diet also help in stress reliving.

Monday, 18 May 2015


Sitting Time Impairs HealthThe greater amount of time that you give to sitting on your bum can land two significant things right on your lap. And neither of them is encouraging. One is impaired health and the other is a decrease in your lifespan. Yes, this applies even if you are fit and exercise regularly. Sorry. I know that isn’t very supportive news in the least bit; however, this is what’s in the “sitting” science that is being revealed more and more these days. The good news is that same level of science also offers us a remedy to getting healthier and living longer. It turns out that getting up on two feet (i.e. standing) could be a good approach to better health and longevity! You’re about to see how that act of standing, at the very least, can offer protection for your DNA and keep you young. Let’s first cover the basics of what the act of sitting over time does to your body and then we’ll go into how you can help yourself recover and renew towards a better version of yourself. How does sitting time impair health? Sitting for continued periods of time causes your body and its systems to slow down or actually shut down at a metabolic level, says Marc Hamilton, Ph.D., professor and director of the inactivity physiology department at Pennington Biomedical Research Center. When you don’t use your body parts, they become weak. Sara Rosenkranz, an assistant professor at Kansas State University, studied the data of nearly 200,000 participants in The 45 and Up Study and said it best: We’re basically telling our bodies to shut down the processes that help to stimulate metabolism throughout the day and that is not good… just by breaking up your sedentary time, we can actually up-regulate that process in the body. We are designed to move Dr. Hamilton goes on to point out that our bodies are designed to move, so when we don’t move this increases our risk of heart disease, diabetes, and mortality. Makes sense, doesn’t it? Have you experienced the physical effects of too much sitting for yourself? Maybe just feeling groggy and sluggish or even tightness in your joints and low back or ‘mushy’ abs? Maybe you can relate to this.
Sitting time increases the risk of cancer The American Institute for Cancer Research associates extended sitting time with an increased risk of both breast and colon cancers, even among people who exercise daily! Christine Friedenreich, PhD, of Alberta Health Services-Cancer Care in Canada, presented findings of the protective connection between physical activity and cancers. In the Alberta Physical Activity and Breast Cancer trial, Friedenreich and team concluded that exercise can be an option for breast cancer prevention. That trial looked at the C-reactive protein, which is a marker of inflammation and linked to cancer risk. It showed that moderate to vigorous daily activity reduced C-reactive protein levels among post-menopausal women. Even though it is unclear at the moment of exactly how inflammation increases the risk of cancer, we do know that inflammation produces chemicals called cytokines, which stimulate cell reproduction whilst suppressing cell death. These chemicals do contribute to cancer risk. Prolonged sitting time merely increases that cancer risk. Evidence even suggests that these key indicators of cancer risk are lowered when that prolonged sitting is interrupted with brief (1-2 minute) breaks. In those brief two-minute breaks: do anything but sit. Get up, be impromptu, and get imaginative. Just standing is good enough as you’ll see shortly! The good news: sitting less can reverse ageing In one of our recent articles we talked about telomeres and how stress can prematurely age you by affecting them. Telomeres are the protective caps at the ends of chromosomes (DNA molecules) that affect how quickly your cells age. They are sort of like the plastic at the end of shoelaces, keeping the end of chromosomes tied. Telomeres, which guard our chromosomes from disintegration, shorten with age. Shorter telomeres are associated with an increased risk of disease and a shorter lifespan. But here’s the good news: An encouraging new study published in the British Medical Journal shows us that less sitting time actually lengthens telomeres, in a sense delaying ageing on a cellular level. Restricting the amount of time you sit might actually lengthen those telomeres. This alone can give an enormous boost to your health and longevity. Longer telomeres equate to a lower risk of developing a wide variety of conditions, better health, and more youth. What else can help lengthen your telomeres? A 2013 pilot study led by Dr. Dean Ornish suggested for the first time that lifestyle changes such as adopting a healthier diet, exercising, and reducing stress all work in a positive direction to lengthen your telomeres. So, what does it all boil down to? In short, longer, healthier telomeres mean your chromosomes will have less fraying, clumping together, and alteration of the genetic code. Longer telomeres are linked to a longer, healthier life because they are a vital protector of our DNA. So sitting less is beneficial to keeping the vitality of these links strong and healthy, thus promoting your longevity and reducing your risk of disease. Stand up for yourself! It also means that simply standing more could be better for you than sitting all day without breaks. It’s as easy as getting up from your chair, or whatever you are sitting on, and stand. Whenever you have an opportunity, get into the habit of standing up. You will do your body and your long-term health a big favour. Standing increases energy, burns extra calories, tones muscles, improves posture, increases blood flow, and ramps up metabolism in a healthy way. Take breaks to stand up or move around during long periods of sitting. And don’t sit for too long. Set a timer if you wish to prompt you to get up every 55 minutes. Sometimes we get so engrossed in what we are doing, watching, or paying attention to that we forget about ourselves. You might want to look at standing as one way to wash or clear body congestion and heaviness that occurs from too much sitting. Over to you How about yourself? Do you recognise the amount of time that you spend sitting and how detrimental to your health it is? What do you do in response to that?

Source: © The Health Sciences Academy. All Rights Reserved.

Wednesday, 13 May 2015


Image result for image of pearsThe Perfect Pear for an Antioxidant Boost and to Moisten the Lungs

In season through winter this juicy and sweet fruit comes in a variety of colors and textures. This fragrant fruit is a member of the rose family and is a great source of copper and vitamin C, which can help protect our bodies from free radical damage. To enjoy the full antioxidant benefits of pears, it is best to eat them ripe. How to tell if it is ripe? Check the neck! Gently press your thumb against the neck. If it yields to slight pressure, it should be ready to eat. Pears are also an excellent source of dietary fiber, which has been shown to promote colon and cardiovascular health.  In Chinese Medicine pears moisten the lungs, therefore they are recommended in dry Autumn weather and to counteract dryness from air-conditioning and heating in Winter.  If you or a loved one has a dry cough I recommended you eat pears.  Cook/stew your pears for breakfast or dessert.  Cold food is not recommended so always have them warm.  Try cooking your pears in water sweetened with honey or stevia and flavoured with Earl Grey tea.  For dessert steam pear halves and have a little melted dark chocolate on top.
Mouthwatering Meal: Add a chopped cooked pear to a warm bowl of quinoa, sprinkle with toasted sunflower seeds, and drizzle with honey.