Tuesday, September 30, 2008
Very Important Tips
Ø Answer the phone by LEFT ear.
Ø Do not drink coffee TWICE a day.
Ø Do not take pills with COOL water.
Ø Do not have HUGE meals after 5pm.
Ø Reduce the amount of OILY food you consume.
Ø Drink more WATER in the morning, less at night
Ø Keep your distance from hand phone CHARGERS.
Ø Do not use headphones/earphone for LONG period of time.
Ø Best sleeping time is from 10pm at night to 6am in the morning.
Ø Do not lie down immediately after taking medicine before sleeping.
Ø When battery is down to the LAST grid/bar, do not answer the phone as the radiation is 1000 times.
Monday, February 11, 2008
Having sleepless nights about insomnia?
Tired of tossing and turning at night, watching the hours tick by and panicking that you will have a rotten day, because you haven’t slept at all?
Don’t despair; a good night’s sleep might be possible after all.
According to the South African Memory Resource Centre there are a number of things you could do to combat insomnia and improve the quality of sleep:
- Discontinue unhealthy sleep habits. Do not lie in bed for long periods if you cannot fall asleep. Your brain quickly forms an association with lying in bed and rolling around, and not being able to sleep. Break this habit by getting out of bed if no sleep occurs after about 10 minutes (do not watch the clock but rather estimate the time). Carry out a non-interesting activity such as reading a boring book until drowsiness returns and then go back to bed. Repeat this sequence until sleep takes place.
- Follow the same routine at night before attempting to sleep. Your mind and body will associate this routine with approaching sleep.
- Avoid taking any stimulants such as coffee and nicotine before retiring to bed. Avoid taking alcohol before sleeping as it causes inefficient sleep.
- Don’t have a heavy meal near bedtime.
- Exercises during the day to promote the onset and quality of sleep.
- Take a warm bath before bedtime.
- Keep a notebook next to your bed and write down any worries that you may have before attempting sleep.
- Avoid having daytime naps.
- Ensure that you have comfortable sleeping quarters. Make sure that the room is dark when you want to sleep.
- Wake up the same time each day.
Friday, February 8, 2008
Fish and nuts help the brain
The essential fats found in fish and nuts help more than your heart. They can also reduce memory loss and strokes..
"When we don't have enough omega-3 and omega-6 fatty acids in our system, it can lead to a heart attack or a stroke.
You're not getting enough oxygen to your brain, and you are overloading your heart," explains study author Vallie Holloway, a researcher at Loyola University Medical Center in Maywood, Ill.
Two fatty acids the human body does not produce. Those two fatty acids, which are found in fish, nuts, seeds and some oils, are needed for a long list of body functions.
However, while the human body manufactures most of the fats it needs, it does not make these two elements, requiring people to get them from their diets.
A string of recent studies have linked these essential fats to healthy hearts and blood vessels, but Holloway's study also targeted the effects of one of them, omega-6, on brain function.
"When we don't have enough omega-3 and omega-6 fatty acids in our system, it can lead to a heart attack or a stroke.
You're not getting enough oxygen to your brain, and you are overloading your heart," explains study author Vallie Holloway, a researcher at Loyola University Medical Center in Maywood, Ill.
Two fatty acids the human body does not produce. Those two fatty acids, which are found in fish, nuts, seeds and some oils, are needed for a long list of body functions.
However, while the human body manufactures most of the fats it needs, it does not make these two elements, requiring people to get them from their diets.
A string of recent studies have linked these essential fats to healthy hearts and blood vessels, but Holloway's study also targeted the effects of one of them, omega-6, on brain function.
Thursday, February 7, 2008
Top ten foods to control cholesterol
These foods are arranged in random order, and that being listed first doesn't mean that the specific food or food group is superior to any of the others.. Also keep in mind that it's essential to always follow a varied diet that contains foods from all the different food groups.
1) Olive oil and olive products
Olive oil is rich in monounsaturated fatty acids and vitamin E. Research has shown that foods with a high monounsaturated fatty acid content lower 'bad' low-density lipoprotein (LDL) cholesterol and increase 'good' high-density lipoprotein (HDL) cholesterol.
Anyone with raised cholesterol levels needs to increase his HDL cholesterol and lower his LDL cholesterol levels, which olive oil and products made of olives, will promote.
Have 1-2 tablespoons of olive oil a day over salads or use for cooking, and add some olives to your salads. Keep an eye open for margarine made from olive oil as this also has the benefit of a high monounsaturated fatty acid content.
2) Polyunsaturated, 'lite' and Flora Pro-active margarines
Soft or tub margarine with a high polyunsaturated fatty acid content will also help to lower LDL cholesterol.
Then there are the 'lite' margarines, which have a reduced fat, energy and salt content – all factors that can contribute to heart health.
Flora Pro-active margarine has been specially developed to lower LDL cholesterol by up to 25% if you use it every day. This type of margarine contains added plant sterols that prevent the uptake of fats from the diet and lower blood fat levels. You can use this margarine to replace butter or other types of margarine on bread and cooked vegetables.
3) Legumes
Legumes include dry, cooked or canned beans, lentils, peas and all the soya products (soya beans (cooked or canned), soya mince, cubes, milk, tofu and tempeh).
Legumes have high dietary fibre content and are rich in protective nutrients, including minerals, B vitamins and phytonutrients. These nutrients protect the heart and the dietary fiber content lowers cholesterol and energy intake.
Legumes are also naturally low in fat and don't contain any cholesterol. On top of this, they have a low glycaemic index (GI). The South African Food-based Dietary Guidelines recommend that we should eat dry beans, peas, lentils and soya regularly.
Make an effort to eat legumes at least 3-4 times a week, or even better still, every day.
4) Fat-free yoghurt and other fat-free dairy products
Full-cream dairy products and most cheeses have a high saturated fat content and need to be avoided if you have raised cholesterol levels.
However, this doesn't mean that you should cut out this food group altogether. Cutting out dairy products will deprive you of calcium, a mineral that's essential for the healthy functioning of the heart and many other important roles in the human body, such as the prevention of osteoporosis.
You can, however, use fat-free milk, yoghurt and cottage cheese in a low-cholesterol diet. Once the fat has been removed from a dairy product, it also removes practically all the cholesterol.
Fat-free yoghurt is a particularly good choice as it is rich in protein, calcium and Lactobacillus microorganisms which may help to lower blood cholesterol levels.
5) Antioxidant-rich fruit and vegetables
All fruits and vegetables can help to lower cholesterol and protect the heart. Two groups are particularly useful, namely those fruits and vegetables that are rich in vitamin C, or rich in beta-carotene.
a) Vitamin C
Foods rich in vitamin C include all the citrus fruits (oranges, grapefruit, lemons and naartjies), all berry fruits (cranberry, strawberry, blackberry etc.), guavas, spanspek, mangoes, the entire cabbage family (green and Chinese cabbage, broccoli, Brussels sprouts), as well as sweet and chilli peppers
b) Beta-carotene
Foods rich in beta-carotene include all dark yellow fruits (apricots, yellow peaches, spanspek and mangoes) and vegetables (pumpkin, sweet potatoes, butternut, carrots) and all dark green vegetables (broccoli, cabbage and spinach).
If you have heart disease or raised cholesterol levels, make sure you get your five portions of fruit and vegetables per day.
6) Garlic and other members of the onion family
Garlic has been used for centuries to promote good health. Research shows that members of the allium family, such as garlic, spring onions and other onions, can be used to lower cholesterol and protect the heart. Use garlic liberally in cooking and on fresh salads.
Researchers believe that the high garlic content of the so-called Mediterranean diet is one of the factors that makes this diet so heart-friendly.
7) Whole, unsifted or unprocessed grains
All unsifted and unprocessed grains and cereals, and the foods produced from unmilled flour, are rich in B vitamins, minerals and dietary fibre (both soluble and insoluble), but low in fat and cholesterol.
Grains and cereals made of unprocessed wheat (wholewheat and seedbread, crackers, high-bran cereals) help to ensure regularity because they have high insoluble fibre content. On the other hand, oats and oat bran have a high soluble fibre content which can actively lower blood cholesterol levels.
Have a bowl of oats or muesli, which contains raw oats, every day to keep your cholesterol in check.
8) Fish
Researchers have discovered that people who eat fish three or more times a week are less likely to suffer from heart disease and high blood pressure. This is primarily due to the high omega-3 fatty acid content of fish.
The best fish sources of omega-3 fatty acids are fatty fish like salmon, tuna, trout and sardines, but eating any type of fish will benefit your heart.
Omega-3 fatty acids have been shown to reduce atherosclerosis, ventricular arrhythmias, blood fats, atherosclerotic plaques and blood pressure – all good reasons for eating fish regularly.
9) Venison and ostrich
South Africans are known for their love of meat, and many people who need to follow a low-fat, low-cholesterol diet are horrified by the restrictions on eating red meat.
You can, however, eat moderate portions of venison and ostrich on a low-cholesterol diet, because these meats are low in total fat, saturated fat and cholesterol. Just make sure that you don't add large quantities of fat to the meat during preparation and cooking.
The present boom in our ostrich industry is due to the fact that this meat is so low in cholesterol that it has become a popular item on the menus of health-conscious people all over the world.
10) Omega-3-enriched foods
As mentioned before, the omega-3 fatty acids can play a significant role in helping to reduce the risk of high cholesterol levels. Unfortunately, modern western diets don't contain sufficient omega-3 to meet our needs.
Some food manufacturers have taken this to heart and now produce standard foods that are enriched with omega-3 fatty acids. In South Africa, you can purchase milk, eggs and bread that are enriched with omega-3. You may have to hunt around, but you should be able to find these products in most large supermarkets.
The eggs in particular can make a difference. The rule for egg intake is that anyone with heart problems should not eat more than 4 eggs a week. So make sure that if you eat eggs, they are omega-3 enriched, because the increased levels of omega-3 balance out the high cholesterol content of the eggs.
1) Olive oil and olive products
Olive oil is rich in monounsaturated fatty acids and vitamin E. Research has shown that foods with a high monounsaturated fatty acid content lower 'bad' low-density lipoprotein (LDL) cholesterol and increase 'good' high-density lipoprotein (HDL) cholesterol.
Anyone with raised cholesterol levels needs to increase his HDL cholesterol and lower his LDL cholesterol levels, which olive oil and products made of olives, will promote.
Have 1-2 tablespoons of olive oil a day over salads or use for cooking, and add some olives to your salads. Keep an eye open for margarine made from olive oil as this also has the benefit of a high monounsaturated fatty acid content.
2) Polyunsaturated, 'lite' and Flora Pro-active margarines
Soft or tub margarine with a high polyunsaturated fatty acid content will also help to lower LDL cholesterol.
Then there are the 'lite' margarines, which have a reduced fat, energy and salt content – all factors that can contribute to heart health.
Flora Pro-active margarine has been specially developed to lower LDL cholesterol by up to 25% if you use it every day. This type of margarine contains added plant sterols that prevent the uptake of fats from the diet and lower blood fat levels. You can use this margarine to replace butter or other types of margarine on bread and cooked vegetables.
3) Legumes
Legumes include dry, cooked or canned beans, lentils, peas and all the soya products (soya beans (cooked or canned), soya mince, cubes, milk, tofu and tempeh).
Legumes have high dietary fibre content and are rich in protective nutrients, including minerals, B vitamins and phytonutrients. These nutrients protect the heart and the dietary fiber content lowers cholesterol and energy intake.
Legumes are also naturally low in fat and don't contain any cholesterol. On top of this, they have a low glycaemic index (GI). The South African Food-based Dietary Guidelines recommend that we should eat dry beans, peas, lentils and soya regularly.
Make an effort to eat legumes at least 3-4 times a week, or even better still, every day.
4) Fat-free yoghurt and other fat-free dairy products
Full-cream dairy products and most cheeses have a high saturated fat content and need to be avoided if you have raised cholesterol levels.
However, this doesn't mean that you should cut out this food group altogether. Cutting out dairy products will deprive you of calcium, a mineral that's essential for the healthy functioning of the heart and many other important roles in the human body, such as the prevention of osteoporosis.
You can, however, use fat-free milk, yoghurt and cottage cheese in a low-cholesterol diet. Once the fat has been removed from a dairy product, it also removes practically all the cholesterol.
Fat-free yoghurt is a particularly good choice as it is rich in protein, calcium and Lactobacillus microorganisms which may help to lower blood cholesterol levels.
5) Antioxidant-rich fruit and vegetables
All fruits and vegetables can help to lower cholesterol and protect the heart. Two groups are particularly useful, namely those fruits and vegetables that are rich in vitamin C, or rich in beta-carotene.
a) Vitamin C
Foods rich in vitamin C include all the citrus fruits (oranges, grapefruit, lemons and naartjies), all berry fruits (cranberry, strawberry, blackberry etc.), guavas, spanspek, mangoes, the entire cabbage family (green and Chinese cabbage, broccoli, Brussels sprouts), as well as sweet and chilli peppers
b) Beta-carotene
Foods rich in beta-carotene include all dark yellow fruits (apricots, yellow peaches, spanspek and mangoes) and vegetables (pumpkin, sweet potatoes, butternut, carrots) and all dark green vegetables (broccoli, cabbage and spinach).
If you have heart disease or raised cholesterol levels, make sure you get your five portions of fruit and vegetables per day.
6) Garlic and other members of the onion family
Garlic has been used for centuries to promote good health. Research shows that members of the allium family, such as garlic, spring onions and other onions, can be used to lower cholesterol and protect the heart. Use garlic liberally in cooking and on fresh salads.
Researchers believe that the high garlic content of the so-called Mediterranean diet is one of the factors that makes this diet so heart-friendly.
7) Whole, unsifted or unprocessed grains
All unsifted and unprocessed grains and cereals, and the foods produced from unmilled flour, are rich in B vitamins, minerals and dietary fibre (both soluble and insoluble), but low in fat and cholesterol.
Grains and cereals made of unprocessed wheat (wholewheat and seedbread, crackers, high-bran cereals) help to ensure regularity because they have high insoluble fibre content. On the other hand, oats and oat bran have a high soluble fibre content which can actively lower blood cholesterol levels.
Have a bowl of oats or muesli, which contains raw oats, every day to keep your cholesterol in check.
8) Fish
Researchers have discovered that people who eat fish three or more times a week are less likely to suffer from heart disease and high blood pressure. This is primarily due to the high omega-3 fatty acid content of fish.
The best fish sources of omega-3 fatty acids are fatty fish like salmon, tuna, trout and sardines, but eating any type of fish will benefit your heart.
Omega-3 fatty acids have been shown to reduce atherosclerosis, ventricular arrhythmias, blood fats, atherosclerotic plaques and blood pressure – all good reasons for eating fish regularly.
9) Venison and ostrich
South Africans are known for their love of meat, and many people who need to follow a low-fat, low-cholesterol diet are horrified by the restrictions on eating red meat.
You can, however, eat moderate portions of venison and ostrich on a low-cholesterol diet, because these meats are low in total fat, saturated fat and cholesterol. Just make sure that you don't add large quantities of fat to the meat during preparation and cooking.
The present boom in our ostrich industry is due to the fact that this meat is so low in cholesterol that it has become a popular item on the menus of health-conscious people all over the world.
10) Omega-3-enriched foods
As mentioned before, the omega-3 fatty acids can play a significant role in helping to reduce the risk of high cholesterol levels. Unfortunately, modern western diets don't contain sufficient omega-3 to meet our needs.
Some food manufacturers have taken this to heart and now produce standard foods that are enriched with omega-3 fatty acids. In South Africa, you can purchase milk, eggs and bread that are enriched with omega-3. You may have to hunt around, but you should be able to find these products in most large supermarkets.
The eggs in particular can make a difference. The rule for egg intake is that anyone with heart problems should not eat more than 4 eggs a week. So make sure that if you eat eggs, they are omega-3 enriched, because the increased levels of omega-3 balance out the high cholesterol content of the eggs.
Wednesday, February 6, 2008
The Nurturing touch
The Nurturing touch
Touch is vitally important to human wellbeing, especially in the modern world where social inhibitions have led to limited touching between people and the pressures of daily life mean that we all suffer from stress and tension. Massage is the ideal way to ease tension and soothe tight muscles resulting from these conditions.
In reality, massage is an advanced and conscious form of our instinctive and innate ability to offer healing through the laying-on-of-hands.
In this respect, tender loving touch may be just as important to our health as food and cleanliness.
Indeed, psychologists tell us, that stroking and caressing especially during infancy, is vital to our emotional and physical development
When touching takes the form of skilled and sensitive massage, not only does it relax and revitalise an ailing or tired body, it is also a way of communicating warmth, reassurance and a sense of self worth and we are nurtured on every level of our being.
Health benefits of massage:-
Massage enhances blood circulation, which is a vital function for our bodies to operate to full capacity.
When our circulation is less than fully efficient, our bodies are receptive to a host of different ailments, problems and illnesses.
When we do not exercise regularly, our lymphatic system will store toxins, instead of eliminating them. As the lymphatic system is being pumped clean by moving muscle tissue, lack of exercise will effect this toxin- storing action. This is a direct cause of many serious conditions. Massaging the lymphatic glands is the only other means of draining them.
By using "pressure points" while facilitating massage, virtually any organ in our system can be manipulated, eased, moved, and creating a condition of healing.
Very often, by employing massage, healing results can be achieved where drugs have failed.
And unlike drugs, massage does not have side effects. It uses all the natural energies within the body, and in a "holistic" massage-sequence, also energies all around the body, and beyond.
The physical stimulus gained in the process can only enhance healing. Massage creates an automatic feeling of relaxation, which is the basis of any healing process needed to take place.
Touch is vitally important to human wellbeing, especially in the modern world where social inhibitions have led to limited touching between people and the pressures of daily life mean that we all suffer from stress and tension. Massage is the ideal way to ease tension and soothe tight muscles resulting from these conditions.
In reality, massage is an advanced and conscious form of our instinctive and innate ability to offer healing through the laying-on-of-hands.
In this respect, tender loving touch may be just as important to our health as food and cleanliness.
Indeed, psychologists tell us, that stroking and caressing especially during infancy, is vital to our emotional and physical development
When touching takes the form of skilled and sensitive massage, not only does it relax and revitalise an ailing or tired body, it is also a way of communicating warmth, reassurance and a sense of self worth and we are nurtured on every level of our being.
Health benefits of massage:-
Massage enhances blood circulation, which is a vital function for our bodies to operate to full capacity.
When our circulation is less than fully efficient, our bodies are receptive to a host of different ailments, problems and illnesses.
When we do not exercise regularly, our lymphatic system will store toxins, instead of eliminating them. As the lymphatic system is being pumped clean by moving muscle tissue, lack of exercise will effect this toxin- storing action. This is a direct cause of many serious conditions. Massaging the lymphatic glands is the only other means of draining them.
By using "pressure points" while facilitating massage, virtually any organ in our system can be manipulated, eased, moved, and creating a condition of healing.
Very often, by employing massage, healing results can be achieved where drugs have failed.
And unlike drugs, massage does not have side effects. It uses all the natural energies within the body, and in a "holistic" massage-sequence, also energies all around the body, and beyond.
The physical stimulus gained in the process can only enhance healing. Massage creates an automatic feeling of relaxation, which is the basis of any healing process needed to take place.
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