Fruit Juices !

To meet your "five to nine pieces of fresh fruits a day" you can squeeze the fruits instead of peeling them and eating them by hand. Squeezing is much more efficient: one glass of 2 squeezed oranges, 2 mandarins and 1 grapefruit can be squeezed in 5 minutes. If you eat 1 banana afterwards you already have consumed 6 pieces of fresh fruits! This also means that you can consume the largest part of the required nutritional elements you need for a day in just 10 minutes...

Juice
The best way to consume fruit is raw, with its skin or with the skin peeled off on an empty stomach or 20 minutes before other meals. If you're not such a fruit-eater and want to have more from the good stuff, the best way to start eating fruit is to squeeze fruit juices. In this way you can get used to fruit and after drinking juices for a while you'll see that your appetite to have raw fruits will increase.

Aren't many fibers lost if you squeeze fruit?
Squeezed fruit is as healthy as eating a piece of raw fruit out of your hand. Unlike many people think there is not a whole lot of fruit flesh lost when you squeeze fruit. This means that your glass of orange juice does contain all the fibers you need!
These fibers prevent from many diseases. Fibers stimulate the digestive system so if you have a substantial amount of fruit intake it is not necessary to eat bran or other intestine stimulating foods.

Can, glass bottle and carton
Try to get it into your system: squeeze those wonder-fruits yourself everyday. Freshly squeezed juices are best. Magical characteristics are ascribed to freshly squeezed juice. Avoid to drink fruit juice from a can or glass bottle because when the bottle or can is closed the juice is heated and gets an acid structure. Juice from cartons, cans and glass bottles has been pasteurized. This means the juice has been heated (cooked) to kill all the germs. The heating of food changes the enzymes of the food so it looses (some of) its nutritious value. This means you can't substitute freshly squeezed juice by juice from cartons.

There is a huge variety of fruits.
Just wait until you get started with mangos, strawberries, peaches, apricots, limes and melons! There are thousands of combinations possible!

Tips
- Squeeze at least one fruit drink a day. In this way you eat about 3 to 4 fruits so you can fulfill your daily need;
- Put some ice cubes in the blender with your juice. This cools your fruit drink quickly in summer;
- Put a little bit of banana in your juice mix and blend it like a milk-shake. This gives your fruit drink a certain softness and reduces the bitterness (caused by grapefruits for example);
- Take sweet fruits to blend. Use citrus fruits (oranges, red-grapefruits) as a basis and mix it in the blender with the sweet fruits of your choice. You can squeeze a jar of orange juice that you keep in the fridge and blend it with the fruit of your choice when you want to.

Detoxification
Be careful if you're not used to consuming much fruit, your body could start to detoxify and you even could feel worse than better in the beginning.

Control Stress in Twelve Easy Steps

1. Plan your time well
Be more organised. Make a list of all the things you need to do and arrange them in order of importance. Decide how much time you need for each job and then stick to your plan.


2.Spread out the changes in your life
Give yourself time to adjust from one change to another. For example, avoid getting married, buying a house and changing jobs all at the same time.


3. Be realistic about what you can do.
Choose your work according to your own ability and interest. Do not hope for the impossible. Set goals for yourself that are achievable so that you don't become frustrated or discouraged.


4. Make decisions wisely
Get all the relevant information first - don't make major decisions blindly. Consider the good and bad points of each choice. Involve the people who will be affected by the decision in the process.


5. Learn to like yourself
Don't worry too much about your looks, height, pimples and other faults. Make the best of what you have and learn to accept what you cannot change.


6. Think positive
Prevent negative feeling from building up. Learn to identify the cause of these feelings and deal constructively with them. Don't blow things out of proportion.


7 Share your problems
Do not keep all your problems and worries to yourself. Remember you are not alone. Talk to your spouse, friend, supervisor or religious leader. They may have had experience with similar situations and they may be able to suggest a solution to your problem.


8. Build a happy family
Be kind, loving and polite to your family. Treat them the same way you should treat your friends. They will provide you with love and support in times of need. Set aside some time each day to talk, play or relax together. Make your home a happy place to come back to after a hard day's work.


9. Make friends
Just as you need a happy family, you also need friends to talk to and laugh with, to visit you and go out with you and to help you in times of need. Treat others the way you would like them to treat you. Respect their views and be patient with their faults. Try giving in to others sometimes - even when you are right.


10. Keep Healthy
Keep your body healthy by exercising regularly, eating wisely and getting enough sleep. Do not turn to cigarettes or alcohol to relieve your stress. Smoking and drinking do not solve anything and will cause more problems for your health.


11. Make some time for yourself.
Do something that you really enjoy. It could be a hobby like collecting coins or an exercise activity like jogging. Take a short break when you feel tense or tired. You deserve to have a little fun sometimes.


12. Learn some Relaxation Techniques
Deep breathing Exercise, meditation, massage and muscle relaxation techniques can be helpful in relieving stress.

Top 10 Ways to Live Forever

No drugs. No bypasses. No scars. Just solid DIY advice on how to keep your heart pumping.

1. Grill a steak. You may think it's bad for your heart, but you'd be wrong. Beef contains immunity-boosting selenium as well as homocysteine-lowering B vitamins. And up to 50 percent of the fat is the heart-healthy monounsaturated variety.

2. Tell your wife to butt out. People who are exposed to cigarette smoke for just 30 minutes, three times a week, have a 26 percent greater risk of developing heart disease than people who rarely encounter secondhand smoke.

3. Take aspirin. Regular aspirin consumption cuts the risk of coronary heart disease by 28 percent in people who have never had a heart attack or stroke.

4. Drink more tea. Men who drink 2 cups of tea a day are 25 percent less likely to die of heart disease than guys who rarely touch the stuff. The reason: flavonoids in the tea, which not only improve blood vessels' ability to relax, but also thin the blood, reducing clotting.

5. Touch her. Ten minutes of skin-to-skin contact (hand-holding, hugs) with your mate can help keep your blood pressure and pulse from spiking during stressful times, according to University of North Carolina researchers.

6. Go fishing for tuna. Omega-3 fats in tuna help strengthen heart muscle, lower blood pressure, and prevent clotting — as well as reduce levels of potentially deadly inflammation in the body.

7. Pair up. Married men are less likely to die of heart disease than bachelors. Scientists looked at men with mildly high blood pressure and found that after 3 years of marriage, the happily married men had healthier hearts than their unmarried brothers.

8. Adopt a dog. All that love ("You're a good boy, yes you are!") and aggravation ("Bad dog! Don't eat Daddy's crab dip!") makes your heart more adaptable and better able to deal with the stress that can lead to heart disease.

9. Rinse, brush. Rinse your mouth with Cool Mint Listerine and brush with Colgate Total toothpaste. They'll reduce oral bacteria, which can decrease your risk of a heart attack by 200 to 300 percent.

10. Make friends at work. Men with the most work friends also have the lowest heart rates and healthiest blood-pressure levels, even during times of stress.

Home Remedies from Spices

1. Try pure ginger juice for stomach upsets nausea, heartburn, abdominal cramps, and motion sickness.
2. First thing in the morning take ginger tea it will help you from morning sickness.
3. Ginger can be useful in keeping cholesterol levels under control.
4. Ginger helps in the digestion since it contains a compound similar to the digestive enzymes found in our digestive tract, which may help to digest a heavy, protein-rich meal more easily.
5. Ginger can be chewed to relieve toothache.
6. Hot ginger drink is effective for cold and flu.
7. It helps to clear the blocked nose and stimulate the liver to remove toxins from the blood stream.
8. Ginger juice is made with a teaspoon of freshly squeezed juice of ginger and lime and a teaspoon of honey in hot water.

1. Fenugreek seeds helps to control type I and II diabetes.
2. It reduces high serum cholesterol.
3. This seeds relieves constipation may be because the seeds contain a gum which when mixed with water expands in the gut and adds bulk to the stool.
4. It can be prescribed to nursing mothers to increase their milk production.
5. Since fenugreek seeds contain chemicals (diosgenin and estrogens isoflavones) similar to the female sex hormone oestrogen is considered as a potent menstruation promoter (menstrual discomforts), minimise symptoms of menopause.
6. Fenugreek sprouts can be incorporated in your salads to help to minimise these problems.

1. Turmeric is a relative of ginger is considered as one of the amazing medicinal plants used in India for thousands of years. Lot of scientific study had been done about the medicinal property of turmeric.
2. Its antiseptic property is been proved scientifically.
3. It is used in treating arthritis due to its anti-inflammatory property.
4. Turmeric is used to relieve digestive problems like ulcers, dysentery.
5. It has protective action on liver.
6. Turmeric helps by lowering serum cholesterol and by preventing the formation of the internal blood clots improves circulation and prevents heart disease and stroke.
7. Turmeric can be taken as a drink other than adding to dishes to help prevent all problems. Use one teaspoon of turmeric powder per cup of warm milk every day. It is also used as a paste for local action.
8. Fresh or dry turmeric is used for saline gargles to relieve and prevent sore throats.

1. These spices come from the same plant.
2. Nutmeg is the seed and mace is the outer covering. This spice is expensive but has lot of medicinal values.
3. It helps in digestion and relieves nausea, vomiting, flatulence and diarrhoea.
4. The nutmeg should be powdered and mixed with honey and can be taken during diarrhoea. It can be given to small children also.1 teaspoon twice or thrice can be taken.
5. Large quantity can have harmful effects like miscarriage.

1. Garlic is a bulb of a plant and used for cooking and also it has many medicinal properties.
2. It is an anti viral and anti bacterial agent with a high sulphur content.
3. Raw garlic helps to reduce the nasal congestion and as well as to help to relieve other symptoms of cold. Many of the volatile compounds are lost through cooking.
4. They are also good for high blood pressure and to lower the cholesterol levels.
5. Garlic is used for treating cramps and muscular spasm.
6. It can be taken directly or mixed with milk.
7. It has some draw backs like bad breath, may induce migraine and can cause contact dermatitis.

1. Cumin seeds are used as a spice in cooking.
2. It helps to cure flatulence and colic pain. After heavy meals and to children after feed it can be given to prevent intestinal colic.
3. In 1 litre water add 1-teaspoon cumin seeds and boil it. This water has to be consumed the same day it should not be used the next day.
4. Cumin is of benefit to the heart and uterus and is given to women after childbirth to increase breast milk.
5. Cumin seeds contain good amounts of protein, fat, carbohydrates, fibre, calcium, iron and phosphorous.
6. Externally it can be used in liniments for stimulating circulation and bringing warmth to the area.

Skin Care in Winters

1.Do not use soap. If your skin is oily, then wash your face only once a day with soap. 2.Cleansing cream must be used on the face in case of dry skin and for oily skins use skin tonic 3.Do not wash your face with very hot water 4.Use of moisturiser reduces dryness of skin 5.Do not forget to massage your face with cold cream or skin tonic before going to bed 6.Use as little makeup as possible if you have pimples 7.Dry, cold winds of winter often chap the skin. To guard against it, make a paste by adding Refined wheat flour (Maida) to milk and rub it well on the face. Dirt and dust will come out with the maida paste leaving the skin soft 8.If you have a dry and rough skin, take the seeds of water melon, pumpkin, cucumber and musk melon (Khurbooza) in equal quantity, grind them in milk. Make a paste adding fresh milk cream (Malai). Apply it on your face. Leave it for one hour and them wash it off. 9.Take mustard seeds. Clean them and grind. Make a paste either in milk or water. Daily use of this paste is good to give glow to the skin Mix water and vinegar in equal quantity. Apply it on your face with a cotton swab. 10.If the skin is dry, use cold cream for a light massage 11.Add a spoonful of olive oil to a bucket of water for your bath. This also gives a glow to the skin. If the skin is very dry, massage with warm olive oil fifteen minutes prior to bath 12.For dry skin, a very useful solution can be made thus: Take a spoonful of almond oil, ten spoonfuls of unboiled milk and a pinch of sugar. Mix and beat the mixture well. Apply it on face with a swab of cotton. Let it remain for fifteen minutes. Wash it off with water

Tips to Improve Your Sleep !

Ventilate your bedroom and keep it cool. Your body temperature needs to drop for you to fall asleep.

Have an evening hot bath or shower. But make sure it's only up to an hour before bedtime.

Try out a lighter, seasonal duvet. It's a good idea to stop yourself getting too hot during the night.

Keep your bedroom dark. Light inhibits the production of your sleep hormone, melatonin. Try investing in a thick curtain lining.

Take plenty of time getting ready for bed. This will enable your mind and body to have a good chance to unwind before you try to go to sleep.

Monitor your daily caffeine intake. Avoid any coffee and tea after 9 p.m. Bear in mind that unless herbal tea specifically states it's caffeine-free, it may not be. Carbonated soft drinks, flu remedies and chocolate also contain caffeine, so avoid these just before bedtime

Reduce your weekly alcohol and cigarette intake. Nicotine is a stimulant, so a cigarette just before bed won't help matters.

Don't eat within one or two hours of bedtime. Eating stimulates your digestive system and metabolism, which means your body will wake up.

Do take exercise, but not too near bedtime

Consider trying out a new mattress and pillow.

Try ear-plugs if your environment is excessively noisy

Try a relaxation technique. If you take more than 30 minutes to get off to sleep, try some deep breathing

Don't just lie there. If you still can't sleep after 30 minutes, get up, do something else and then try again. Lying in bed unable to sleep for ages will induce anxiety.

Take a short nap. If you're so tired during the day that you need to take a nap, limit it to 20 minutes - any longer and you could affect your chances of sleeping that night.

Bring your baby to bed. If you're a new parent and your baby is keeping you awake, you could try bringing your baby into the bed with you during the night. However, make sure the baby sleeps on its back and be cautious about the risk of accidental smothering if you're extremely tired.

Relief from acidity !

Foods to Avoid
1.Some foods are not easily digested and can prompt bouts of indigestion among susceptible people and this results in acidity and heart burn.
2.Avoid pickles, vinegar, fried foods, hot spicy foods, chocolate, pastries, and raw salad vegetables like onion, radish, cabbage, and peppers.
3.Cut down on alcohol since it increases stomach acidity, strong coffee and tea can cause irritation and fizzy drinks can produce wind.
4.Unripe fruits are high in pectin, which is hard to digest so it has to be avoided.

Tips
1. Do not eat just before going to bed.
2. Avoid irregular and hurried meals.
3. Stop smoking and cut down on alcohol.
4. Follow yoga or some exercise to reduce stress.
5. Drink plenty of water.

With all these precautions still you suffer from indigestion, acidity and heart burn you should consult your doctor.

Some more tips
1. Fresh mint juice taken every day or fresh chopped mint leaves boiled in a cup of water and sip slowly after meals.
2. A glass of plain milk gives good relief during the pain.
3. Drink tender coconut water 3- 4 times a day.
4. Eating water melon, banana and cucumber reduces the acidity.
5. Take a tiny piece of jaggery every hour. Just keep it in the mouth and slowly suck it till acidity
subsides.
6. Cumin seeds boiled in a glass of water can be taken.

Foods that pack a nutritional punch

Eating well is one of the keys to living a healthy life, and some foods can be the go-to sources for particular nutrients. Use this chart to remind you of foods with the highest content in a variety of nutrients.

Sources: USDA, National Institutes of Health

Calcium
Calcium is key to strong bones and teeth, as well as proper nerve and muscle function, and while milk is instantly considered as a source of calcium, there are many other foods that can help you get the calcium you need:

Milk, other dairy products
Cornmeal
Wheat flour
Collards
Rhubarb
Sardines
Spinach
Soybeans
Turnip greens
Salmon, canned with bone
Kale

Vitamin C
Vitamin C helps your body repair itself, fight off diseases and infections and even has shown some indications of fighting off cancer. Here are some of the foods that pack the highest Vitamin C punch:

Oranges/orange juice
Peppers (sweet and chili)
Grapefruit juice
Papayas
Strawberries
Broccoli
Brussels sprouts
Peas
Kiwi fruit
Sweet potato

Fiber
Fiber keeps digestion on track and has been shown to help prevent heart attacks, intestinal problems and several types of cancer.

Barley
Bulgur
Beans
Peas
Wheat flour, whole-grain
Oat bran
Dates
Tomato products
Raspberries
Cornmeal
Artichokes

Anti-oxidants
Anti-oxidants are chemicals that may help prevent a host of ailments including cancer, heart disease and Alzheimer's.

Beans
Blueberries
Cranberries
Artichokes
Blackberries
Prunes
Russet potatoes
Pecans
Apples
Cinnamon

Folic acid
Folic acid promotes cell division and growth, red cell development and helps prevent some birth defects and can help reduce the risk of some types of cancer.
Turkey/chicken giblets

Lentils
Cowpeas/Black eyed peas
Orange Juice
Beans (specifically kidney, pinto, navy)
Chickpeas
Okra
Spinach
Asparagus
Beef liver

Iron
Iron helps carry oxygen through our bodies. If you don't get enough you can become anemic, which will make you feel tired, and weak.

Mollusks, clams
Turkey or chicken giblets
Enriched whole wheat flour
Enriched rice
Soybeans
Tomato products
Spinach
Liver
Beef
Jerusalem-artichokes, raw
Baking chocolate, unsweetened squares

Cancer Fighting Tips

Breast, Cervical, and Colon

*Keep % of calories from fat at 20% or below.

*Avoid red meat.

*Eat three servings a week of fish rich in omega-3s. (if veggie ..go for linseed/flax seed and walnuts)

*Eat four servings of fruits and five servings of vegetables a day.

*Have no more than two or three alcoholic drinks a week.

*Substitute olive oil for other fats used in cooking and salad dressings.

Breast Cancer

*Conduct a breast self-exam every month.

*Get a yearly clinical breast exam starting at age 20.

*Beginning at age 40, get a yearly mammogram. Ask your doctor for a baseline mammogram before age 40.

Cervical Cancer

*Get an annual Pap test and pelvic exam starting at age 18 or when you first become sexually active.

Colon Cancer

*Limit intake of fat to no more than 20% of daily calories.

*Cut back on red meat: 1 serving a week.

*Limit alcohol intake: men, no more than 2 drinks a day, women no more than 1.

*Make sure your multivitamin supplement contains 400 mcg of folic acid.

*Get a digital rectal exam every year starting at age 50 (earlier for high-risk groups, i.e., family history, personal history, history of inflammatory bowel disease)

*At age 50 and beyond(earlier for high-risk groups), get a colonoscopy every 10 years. If no known risk factors are present, a flexible sigmoidoscopy can be used every 3-5 years beginning at age 50. Both tests should be supplemented by a yearly fecal occult blood test.

Lung Cancer

*Don't smoke, or quit if you do. No matter how long you've been smoking, it's never too late.

Ovarian Cancer

*Get an annual Pap test and pelvic exam starting at age 18 or when you first become sexually active.


*If you have a family history, talk to your doctor about receiving a transvaginal ultrasound & the CA-125 blood test.


*Avoid using talcum powder for pelvic hygiene.


*Consider taking birth control pills.


*Get a digital rectal exam every year starting at age 50. This exam is primarily for colorectal cancer, but it also enables your doctor to check the ovaries and uterus for fibroids and ovarian cysts.

Prostate Cancer

*Take a 200-mcg selenium supplement.


*Screening: Caucasian men should get a yearly prostate-specific antigen (PSA) test starting at age 50, or sooner if there's a family history of prostate cancer. Because of increased risk, African American men should start screening at age 40.


*Screening: Caucasian men should get a yearly digital rectal exam starting at age 50, or sooner if there's a family history. Because of increased risk, African American men should start screening at age 40.

Skin Cancer & Sun Safety

*If outdoors, wear a water/sweat-proof sunscreen with at least 15 SPF and full UVB and UVA protection at all times. Apply 20 minutes before exposure, and reapply every 2 hours.


*Avoid sun as much as possible between 10 a.m. and 4 p.m.


*Screening: See a dermatologist for a head-to-toe skin cancer check at least every 3 years between ages 20 and 40. Get it annually if you're over 40.

Food Pyramid

Super facts about strawberries

The word strawberry comes from the Old English words "streowberie" or "streawbelige". There are a few theories about how they got their name. The "straw" bit could come from the straw that was used to keep the strawberries fresh, or it could come from "strewed", which means to spread wide.

The strawberry plant, along with its good mate the raspberry plant, are members of the rose family.

did you know there are about 200 seeds in every strawberry?

A 100g serving of strawberries will serve you for just 50 calories - that's a whooping 0g of fat - Another punnet anyone?

We're all smiles - did you know strawberries can help whiten your teeth? The acids in the fruit help to remove stains.

Strawberries are full of a special substance called ellagic acid which can help fight cancers.

They are also full of flavonoids, which form part of the strawberry's red colour. They are known to help reduce cholesterol from clogging up the heart's arteries.

Eight strawberries have more vitamin C than an orange, that's 140% of our daily recommended amount.

Strawberries can also be white or yellow and some can even taste like pineapples.


The Romans loved their wild strawberries - and not only for their taste. They believed strawberries could cure a number of illnesses.