Ten tips for eating well without having to diet

1. Eat for pleasure and good health, not for weight loss.

2. Start the day with oats and you won't be hungry for hours.

3. Eat more fish, chicken, vegetables and salads, and less red meat, pork, pasta, pastry and potatoes.

4. Use a plastic squeeze bottle for olive oil and sauces- it helps you use less.

5. Use yogurt instead of cream.

6. Snack on fruit and nuts instead of chocolate and crisps.

7. Steam instead of grill, grill instead of roast, roast instead of fry, shallow-fry instead of deep-fry.

8. Eat crabs like pasta and potatoes for lunch instead of in the evening.

9. Drink better, drink less, and drink only with the evening meal.

10. If you really want something, enjoy it without guilty, then lighten up the next day.

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5 best food for men and women

One in five women has history of painful urinary tract infections. "I had three in one year," says Patty Buxton, a Colorado secondary-school teacher. Reading that cranberry juice may help prevent these infections, Buxton went on a regimen a year ago, and since then she's been infection-free. She thinks cranberry juice did the trick. Cranberry juice is not the only food that may offer protection from specific illness. Here's a list of food that may provide protection from ailments that often target women or men.

Food for Men
1. Tomato sauce
Men who eat a lot of tomatoes. tomato sauce, or pizza smothered with the stuff may be giving themselves a hedge against prostate cancer. So say researchers at Harvard University, who studied the eating habit more than 47,000 male health professionals. They found that men who ate tomato sauce two to four time per week had a 35 percent lower risk of developing prostate cancer than men who ate none. A carotenoid called lycopene, which tomatoes contain in abundance, appeared to be responsible. But scientists were puzzled: tomato juice didn't seem to have a protective effect. Other research showed why. For best absorption, lycopene should be cooked with some kind of fat. So pizza may be just what doctor ordered.

2. Oysters
Myth has it that oysters are the food of love. Science may agree. Just two to three oyster deliver a fully day's supply zinc, a mineral critical for normal functioning of the male reproductive system. Scientists are divided over reports that sperm counts have declined over the last 50 years and that environmental factors are to blame. Nutritional deficiencies cases of low testosterone. Getting adequate zinc is sometimes the answer (up to 15 milligrams per day recommended for men; more than 40 milligrams can pose risks.) In one trial 22 men with low testosterone levels and sperm counts were given zink everyday for 45 to 50 days. Testosterone level and sperm counts rose.

3. Broccoli
A recent Harvard study find that cruciferous vegetables, like broccoli, may protect againts bladder cancer, which is common among Asian men. Scientists analysed the diet of nearly 50,000 men and discovered that those who ate five serving or more perweek of cruciferous veggies were half as likely to develop bladder cancer over a ten-year period as menwho rarely ate them. And broccoliand cabbage were singled out as the most protective food.

4. Peanut butter
If you want a healthy heart, spread your morning toast with peanut butter. Heart disease is the leading killer of men and women, but men fall victim at an earlier age. Researchers from Pennsylvanian State University compared the cholesterol lowering effect of the Step II Diet of the American Heart Association. (AHA) with a higher fat diet based on peanuts, The AHA plan included more carbohydrates. The peanut regimen was 36 percent fat. After 24 days both diets lowered "bad" LDL cholesterol. But the peanut plan also caused a drop in blood fats called triglycerides and did not decrease HDL, the "good" cholesterol. The AHA diet raised level of triglycerides and lowered level of HDL. "Peanut butter is a little higher in fat," say Penny Kris-Etherton, the lead author of the study. "But it's the type that's good for you- monounsaturated fat." Researchers have predicted that the peanut diet could reduce heart-disease risk even more than the AHA diet could. Just don't go nutty plastering on the tasty spread, since it is high in kilo joules.

5. Watermelon
Until the age of 55, more men suffer from high blood pressure than do women. Research suggests that foods rich in potassium can reduce the risk of high blood pressure and stroke. The evidence is so convincing that the US Food and Drug Administration recently allowed food labels to bear a health claim about the connection between potassium-rich foods and blood pressure.
"A good goal for potassium is about 2000 milligram or more a day, " says Antigone Blazos, a lecturer at the Asia Pacific Health and Nutrition Centre in Melbourne, Australia. Watermelon is rich source of this mineral and has more potassium- 664 milligrams - in just one larges lice than the amount found in a banana or glass of orange juice. So cut yourself another slice and enjoy its cool taste.


Food for women.
1. Papaya
This fruit packs about twice the vitamin C of an orange. Add it to your arsenal against gallbladder disease, which afflict twice as many women as men. After analyzing the blood of over 13,000 people, scientist from the University of California, San Francisco found that women who had lower level of vitamin C were more likely to have gallbladder illnesses.
One medium papaya (about 280 grams), with 188 milligrams of C and a mere 500 kilojoules, is refreshing source of the vitamin. Best of all, it's probably growing in you garden.

2. Flaxseed
Bakers use this nutty-flavored seed mainly to add flavors and fiber. But scientist see the tiny reddish-brown seed, rich in estrogen-like compounds called lignans, as a potential weapon against breast cancer. An exciting report at last year's San Antonio Breast Cancer Symposium showed that adding flaxseed to the diet of women with breast cancer effectively slowed tumor growth. You can flavour your muffins with flaxseed, but the easiest way to get the beneficial lignans is to sprinkle a few tablespoons of ground flaxseed on your morning cereal. Look for the seed in health food shop. They're easy to grind in a blender or coffee grinder. But get seed- there are no lignans in the oil.

3. Tofu
Food high in soya protien can lower cholesterol and may minimize menopausal hot flushes and strengthen bone. Isoflavones, plant chemicals in soyabeands that have a structure similar to estrogen, may be the reason. Though animal studies from bulk of the evidence, a human study found that 90 milligrams of isoflavones was beneficial to bone (specifically the spine). And two other studies suggest that 50 to 76 milligrams of isoflavones a day may offer some relief from hot flushes. Half a cup tofu contains about 25 to 35 milligrams of isoflavones.

4. Pork
Due largely to menstruation, women tend to be more anemic than men. And low iron level in blood can cause fatigue. To get a good dose of iron, try pork. It has what every diet-conscious woman wants- lot of iron and fat can be easily removed, compared to most cuts of meat. According to most cut Information Center in Singapore, a palm-size pork steak has about 1.4 milligram of iron. Best of all, say Dr. Mark Wahlqvist, president of the International Union of Nutrition Sciences, eating a small amount of pork with meal increases the absorption of iron from accompanying vegetables and cereals.

5. Cabbage
This humble vegetable may help fight osteoporosis, which affect many women late in life. In addition to getting adequate amounts of calcium and vitamin D, some studies suggest that vitamin K may have a bone-protective effect as well.
Based on data from one of the largest studies of women, the Nurses' Health Study, researchers discovered that women who ate enough vitamin K-rich foods (at least 109 micro grams of the vitamin daily) were 30 per cent less likely to suffer a hip fracture during ten years of follow-up than women who ate less. Researchers point out that dark-green leafy vegetables- brussels sprouts, spinach, broccoli- are all good source of the vitamin. But cabbage is among the best.

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Do you think that you dont have hypertension?

What is hypertension?
Blood pressure is force of blood pushing against blood vessel walls. The heart pump blood into the arteries (blood vessels), which carry the blood throughout the body. Hypertension, or high blood pressure, is dangerous because it makes the heart work harder to pump blood to the body and its contributes to hardening of the arteries or atherosclerosis. There are several categories of blood pressure:
Normal: Less than 120/80
Prehypertension: 120-139/80-89
Stage 1 hypertension: 140-159/90-99
Stage 2 hypertension: 160 and above/100 and above
Primary hypertension or stage 1 has no specific origin but strongly associated with lifestyle. It responsible for 90 to 95 percent of diagnosed hypertension and is treated with stress management, changes in diet, increased physical, and meditation (if needed). Secondary hypertension is responsible for 5 to 10 percent of diagnosed hypertension. It is caused by preexisting medical condition such as congestive heart failure (major cause of stroke), can damage the coronary arteries, the brain, the kidney, and the eyes.


What causes hypertension?
The exact causes of hypertension are not known. Several factors and condition may play a role in its development including:
-Smoking
-Obesity or overweight
-Lack of physical activity
-Too much salt in the diet
-Too much alcohol consumption
-Stress
-Older age
-Genetics
-Family history of high blood pressure
-Chronic kidney disease
-Adrenal and thyroid disorders


What are the symptoms of hypertension?
There are usually no symptoms or sign of hypertension. In fact, nearly one-third of those who have it don't know it. The only way to know if you have hypertension definitely is to have your blood pressure checked.
If your blood pressure is extremely high, there may be certain symptoms to look out for, including:
-Severe headache
-Fatigue of confusion
-Vision problems
-Chest pain
-Difficulty breathing
-Irregular heartbeat
-Blood in the urine

Who is more likely to develop hypertension?
-People with family member who have high blood pressure
-People who smoke
-African-Americans
-Women who are pregnant
-Women who take birth control pills
-People over the age of 35
-People who are overweight or obese
-People who are not active
-People who drink alcohol excessively
-People who eat too many fatty foods or foods with too much salt

How is hypertension diagnosed?
Your health care provider can tell if you have hypertension by checking your blood pressure with a special meter called a sphygmomanometer, which consists of a stethoscope, arm cuff, dial, pump, and valve. You can also measure your own blood pressure at home. You should have blood pressure checked at least once a year to make sure you don't have hypertension.

What health problem are associated with hypertension?
As we have mention earlier, hypertension is a serious condition that can damage the heart and blood vessels, and can eventually lead to several other condition;
-Stroke
-Heart failure
-Heart attack
-Kidney failure
-Vision problem

How is hypertension treated?
Sodium intake has been primary target for hypertension control, though it is ranked fourth as the lifestyle factor associated for hypertension. About 50 percent of individuals appear to be "sodium sensitive" and this means that excessive sodium intake tends to increase blood pressure in these groups of people, and they do not appear to excrete amount of salt via the kidneys. Sodium-sensitive individuals include the elderly, obese individuals, and African Americans. The Dietary Guidelines for Americans recommend that adults consume no more than 2400 milligram of sodium daily.
Hypertension also can be treated by making changes in our lifestyle, and with drug therapy. Lifestyle change include losing weight, stopping smoking, eating a healthy diet (such as the DASH diet, which includes lowering sodium but including daily serving of fruit, vegetable, and whole grain foods), and getting enough exercise, especially aerobic exercise.
Several types of drugs are available to treat hypertension, including ACE inhibitors, angiotensin receptor blockers (ARBs), diuretics, beta-blockers and calcium channel blockers.

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What do you think?

Prevention is better than cure

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High cholesterol prevention

There are many way to prevent high cholesterol but i recommend you to follow this 6 golden steps to prevent it. Follow one of these steps will bring many different:

Step 1 (Know Your Numbers) :
Beginning at age 40, get your cholesterol levels checked every year. A simple blood test is all that is required, and results are generally available within a week.

Step 2 (What Not to Eat):
The No. 1 foods to avoid? "Anything that is deep-fried," says nutrition director Marlene Lesson, M.S., R.D. "Also, foods containing hydrogenated or partially hydrogenated oils are the enemy. These include margarine, pastries, packaged cookies, crackers, potato chips and other snack foods." Other foods to give up include cheese and other dairy products, poultry skin (remove it before eating the meat), and red meat other than top round and edge of round.

Step 3 (Dig In!):
Certain foods can help with cholesterol management. Increase your intake of soy products such as tofu, soy milk, soy protein powder and soy/veggie burgers. Other items for your shopping list:

* Fruits
* Vegetables
* Lentils and dried beans
* Fish with omega-3 oils such as salmon, sardines or mackerel
* Flaxseed
* Oatmeal
* Olive oil

Step 4 (Get Movin'):
Physical activity can greatly affect your cholesterol levels. By exercising, you raise your metabolism and burn calories, losing fat weight. Exercise, while lowering total cholesterol, also increases the good HDL cholesterol, which helps prevent plaque from forming on the walls of the arteries.

Step 5 (Chill Out):
Fatigue, anger and distress can raise your body's adrenaline levels, causing cholesterol to rise. Practice relaxation and stress-reduction techniques such as meditation or breathing exercises. Guided imagery -- visualizing positive situations and beautiful scenes (try focusing on a loved one or even a favorite pet) -- has also been found to control stress.

Step 6 (Consider Medication):
Sometimes diet, exercise and stress reduction just aren't enough to get cholesterol into the safe zone. In terms of medication, physicians prescribe statins, which are able to control an enzyme in the body that is responsible for the manufacture of lipids, also known as fats. This control process reduces the body's production of cholesterol. Know that possible side effects of statins include muscle pains and elevation of liver function. Consult your physician to see if medication is right for you.

Click here to get more tips on how to prevent high cholesterol.

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High cholesterol

What is high cholesterol?
Cholesterol is a type of fat called a lipid. The body uses it for many things, such as making new cells. Your liver makes the cholesterol that your body needs. You also get cholesterol from the foods you eat.

Your body needs some cholesterol. But if you have too much, it starts to build up in your arteries. (Arteries are the blood vessels that carry blood away from the heart.) This is called hardening of the arteries, or atherosclerosis.It is usually a slow process that gets worse as you get older.

To understand what happens, think about how a clog forms in the pipe under a kitchen sink. Like the buildup of grease in the pipe, the buildup of cholesterol narrows your arteries and makes it harder for blood to flow through them. It reduces the amount of blood that gets to your body tissues, including your heart. This can lead to serious problems, including heart attack and stroke.

What are the symptoms?

High cholesterol doesn't make you feel sick. But if cholesterol builds up in your arteries, it can block blood flow to your heart or brain and cause a heart attack or stroke.

By the time you find out you have it, it may already be clogging your arteries. So it is very important to start treatment even though you may feel fine.

What causes high cholesterol?

* Diet. Eating too much saturated fat and cholesterol can raise your cholesterol. Saturated fat and cholesterol are in foods that come from animals (such as beef, pork, veal, milk, eggs, butter, and cheese), many packaged foods, stick margarine, vegetable shortening, and snack foods like cookies, crackers, and chips.
* Weight. Being overweight may raise triglycerides and lower “good” HDL.
* Activity level. Not exercising may raise “bad” LDL and lower HDL.
* Overall health. Diseases such as hypothyroidism can raise cholesterol. Smoking may lower HDL.
* Age. Cholesterol starts to rise after age 20. In men, it usually levels off after age 50. In women, it stays fairly low until menopause. After that, cholesterol levels rise to about the same levels as in men.
* Family. Some people inherit a rare disease called a lipid disorder. It can cause very high total cholesterol, very low HDL, and high triglycerides. If you have this problem, you will need to start treatment at a young age.

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Fast fact

Smelling lemon balm oil could help people relax in stressful situation without impairing mental sharpness.

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