Trouble Sleeping??

Ten tips for good night's sleep :

Stick to a schedule. Erratic bedtimes do not allow for your body to align to the proper circadian rhythms. Mum was right when she set a time we always had to go to sleep as kids. Also, make sure you try to keep the same schedule on weekends too, otherwise the next morning, you’d wake later and feel overly tired.

Sleep only at night. Avoid daytime sleep if possible. Daytime naps steal hours from nighttime slumber. Limit daytime sleep to 20-minute, power naps.

Exercise. It’s actually known to help you sleep better. Your body uses the sleep period to recover its muscles and joints that have been exercised. Twenty to thirty minutes of exercise every day can help you sleep, but be sure to exercise in the morning or afternoon. Exercise stimulates the body and aerobic activity before bedtime may make falling asleep more difficult.

Taking a hot shower or bath before bed helps bring on sleep because they can relax tense muscles.

Avoid eating just before bed. Avoid eat large meals or spicy foods before bedtime. Give yourself at least 2 hours from when you eat to when you sleep. This allows for digestion to happen (or at least start) well before you go to sleep so your body can rest well during the night, rather than churning away your food.

Avoid caffeine. It keeps you awake and that’s now what you want for a good nights sleep. We all know that.

Read a fiction book. It takes you to a whole new world if you really get into it. And then take some time to ponder over the book as you fall asleep. I find as I read more and more, regardless of the book, I get more tired at night and so find it easier to fall asleep. Different for others?

Have the room slightly cooler. I prefer this to a hot room. I prefer to turn off the heat and allow the coolness to circulate in and out of the windows. If I get cold, I wear warmer clothes. It also saves on the bills as you’re not going to require the heat all night long.

Sleep in silence. I find sleeping with no music or TV on more easy and restful. I guess others are different, but sleep with no distractions is best for a clearer mind.

Avoid alcohol before bedtime. It’s a depressant; although it may make it easier to fall asleep, it causes you to wake up during the night. As alcohol is digested your body goes into withdrawal from the alcohol, causing nighttime awakenings and often nightmares for some people.

BUTTER VERSUS MARGARINE

For years, we have been discouraged from eating butter, largely due to its high fat and calorie content and nutritionists have often suggested margarine as a healthier substitute. How ever a recent study suggests the contrary. Although they both are sources of fat, butter and margarine contain different types of fat which is important when deciding which one of the two is a healthier option suggests the study.

What is margarine??


It is used as a substitute for butter and it contains saturated fats. These are produced when hydrogen is heated in order to harden vegetable oils. It is often claimed that margarine contains poly unsaturated fats that contain omega3 and omega6 oils which are essential fatty acids, but the body cannot manufacture them. How ever, the high temperature needed to produce margarine destroys vitamin E and other nutrients left in the oil. The final product contains trans fatty acids which increase inflammation in the body. One of its supposed virtues is that it helps reduce cholesterol levels in the blood stream and there by afford some protection from cardiovascular conditions such as heart diseases and strokes.

Difference between margarine and butter :

Both contain the same amount of calories. Butter contains natural fats which are essential for strengthening the bones and has many nutritional benefits.

Ill effects of margarine:

Excess intake of margarine can worsen illness such as colitis and arthritis. The hardening agents used in the production of margarine include nickel and cadmium that when consumed in excess causes lung and kidney problems. It may contribute to serious diseases such as arteriosclerosis , high blood pressure and malignancy.

Solution:

The best way to control the rising cholesterol levels is by eating everything in moderation and not anything in excess. All products such as eggs, full cream milk, etc contain minerals and proteins which are essential for the bones and cutting out these will only lead to further health hazards.

So eat healthy and stay fit!

MEAL IN A BOWL

Here is a recipe for a veg noodle soup which can be most satisfying.

You will need...

For the stock:

1 tbsp oil
1 inch ginger sliced
3-4 cloves of garlic crushed
1 carrot chopped
a few stalks of celery
a few mushrooms
sliced half a head of Chinese cabbage
3 spring onions sliced
4 cups of water

For the soup:

A hand full of cooked noodles
1 carrot cut into match sticks
half head Chinese cabbage
shredded small bunch celery
1 cup mixed mushrooms (button, oyster, shitake) soaked and sliced
soy sauce / fresh chilli slivers or sesame oil to taste

Method:

To make the stock, heat the oil, put in garlic and ginger and then all the veggies.
Saute, then add the water and bring to a boil.
Reduce the heat and let the stock simmer away for a couple of hours.
When cool, strain and keep aside the stock.

To assemble the soup, bring the stock to a boil and put in the prepared veggies.
Cook till just done.
You could add some slices of tofu as well.
Add salt to taste and also some soy sauce.
To serve, place a pile of noodles in soup bowls and pour over the soup.
Add a drizzle of sesame oil and chillies at the table to perk up your soup.

A noodle soup satisfies and nourishes in more ways than one!!

GET PEACHY !!

Originally from China, peaches are rich in anti-oxidants like carotenes, potassium, flavonoids, lycopene and natural sugars which are known to prevent heart disease, ulcers, anemia and liver infections among other ailments.

Peaches are juicy with sweet flesh, and you can tell the quality of a peach by its firmness and blemish-free appearance. They are high in vitamin A and C content and are a great option if you're on a diet to lose weight. Peaches help eliminate worm infestation from your intestinal tract there by avoiding serious ailments.

Another benefit of this wonder fruit is its advantage for people who regularly suffer from a bad stomach. Since peaches are high in water and dietary fiber, they have laxative qualities that aid the digestive process. Eat peaches regularly if you wish to regulate your bowel movements alleviate fluid retention and promote regular passage of urine.

Some experts say that the carotenoids present in peaches protect the eyes from the harmful effects of sunlight and prevent or slow down the progression of cataracts.

So eat lotsa peaches and get peachy :)

PLEASE PLEASE PLEASE...DONT USE CELL PHONES AT HOSPITALS

TO ALL...... VERY IMPORTANT... ....

This is a real incident that happened in a local hospital in Bangalore , India . A 4 - year old girl was admitted due to leg fracture. As it was an open fracture, she had to undergo an operation to stitch the protruding bone back in place. Though it was quite a minor operation, she was hooked on to life support system, as a part of the process.

The doctors had to input some data prior to the operation to suit different conditions. Thereafter, the operation proceeded.. Half way through the process, the life support system suddenly went dead.

The culprit : -

Some one was using his/her hand-phone outside the operation theatre. And the frequency had affected the system.. They tried to track the person, but to no avail. The little girl, young and innocent as she was, died soon after.
Be compassionate! Do not use your hand phone / mobiles especially at any hospitals or within the Aircraft or any places where you are told not to use it... You might not be caught in the act, but you might have killed someone without knowing.
Sometimes it's a matter of Life & Death.....!! !

Please pass this to as many, since most of us are just not aware of the seriousness of this issue.

Last Word :

So friends, please avoid using your mobile phones in hospitals / petrol pumps / aircraft etc ... wherever it is mentioned no use of mobiles, go by the rules, it's a matter of life & death.

A tiny mail can save a life..
ForwardSourceID: NT000064BE
REAL INCIDENT.... READ N PASS..

WHAT'S ON TODAY's MENU # 4

Tomatoes are actually fruits, but being low in sugar they are usually eaten like vegetables. Ripe red tomatoes are rich in beta-carotene and the anti-oxidant lycopene. Tomatoes are High in Vitamin C and Vitamin A. Some tomatoes are sweeter than others, depending on their ripeness and the variety of tomato. Use the ripest tomatoes you can. Added sugar will balance the natural acidity of the tomatoes, use more or less to taste.

Ingredients:-

1/2 gal. tomato juice

2 tbsp. sugar

3 tbsp. lemon juice

1 tbsp. salt Pinch black pepper (Adjust according to kids level)

Method:-

1) Put all ingredients into a large non-reactive pot (use stainless steel, not aluminum) except lemon juice. Bring to a simmer and cook, uncovered, until mixture is completely soupy, about 25 minutes.

2) Mix all ingredients together and let it cool .Add lemon juice .After that blend it in a mixer .Sieve it and Serve.

POTATO SABJI - THE MOST LOVED VEGGIE OF ALL

Well, is there anybody who says NO to potatoes? I don't think so...Its almost a well known fact that everybody especially kids luv potato curry wen compared to the rest of the veggies. So here it goes, an easy and quick way to do this recipe

Ingredients:

• 3 potatoes (russet potatoes work well for this recipe)
• 1 onion ( chopped)
• 2 to 3 garlic cloves ( chopped)
• 3 tbs oil
• 1 tsp cumin seeds and musturd seeds
• 1/2 tsp turmuric powder
• 1 tsp chilli powder
• 1 tsp coriander powder
• cilantro
• salt

Method:

Boil potatoes until fork tender with a pinch of salt , peel and squeeze with your hands ,so that half mashed and half chunkey

Heat oil in apan ,add cumin seeds , musturd seeds and chopped onions , sautee until onions are soft , then add garlic and cilantro , fry for 1 more min

Now add sqeezes potatoes ,Mix well and fry on low flame for 5min

Sprinkle salt , turmuric , redchilli powder and coriander powder ( mix gently so that potatoes are not mashed completely)

Fry on low flame until golden on one side ( make sure not to burn potatoes)

Serve hot , with chapathi , puri ,paratha

Here's a cool take on the ubiquitous soup...check it out

Like all whole grains, whole wheat is a very good source of fibre as well as manganese and the amino acids. If you have a wheat allergy, substitute barley, which provides celenium, copper and phosphorous. And the below mentioned recipe serves six!

INGREDIENTS:

• Barley : 1/3 cup
• water : 2 cups
• salt : to tase
• finely diced cucumber : 1 cup
• plain low fat yogurt or butter milk : 5 cups
• ripe but firm tomatoes : 2
• celery stalk (small) : 1
• garlic pod finely minced or pureed with a little salt in a mortar : 1
• lemon juice : 2 tbsp
• cumin seeds toasted and ground : 2 tsp
• ground pepper : to taste
• fresh mint leaves : 2 tbsp

METHOD:

Heat a heavy medium sized saucepan over medium-high heat, and add the barley. Stir or shake in the pan unitil it smells toasty, about five minutes. Add the water and salt (to taste) and bring to a boil.

Reduce the heat and simmer until tender, about 45 mins. Remove from the heat, drain and set aside.

While the barley is cooking, place the cucumber in a bowl and sprinkle with salt. Toss and place in a strainer set over the bowl. Allow to drain for 30 mins. Rinse well and drain on paper towels.

Combine all the ingredients except the mint. Season to taste with salt and pepper. Chill for an hour or longer. Serve, garnishing each bowl with the mint leaves.

BLOOD DONOR AT YOUR SERVICE.....!

Dear All,

Now it has become easier to get the blood we need.

All you have to do is just type "BLOOD and send SMS to 96000 97000"

EX: BLOOD B+

BLOOD DONOR WILL CALL YOU!!

So please pass this message to all...

It may save many lives.

Must to Know & Must to Forward....

Share with your friends .....

Plz pass on this important info

ATTENTION PLEASE.......!

All About Swine Flu : Symptoms, Precautions, Treatment

Although the name 'swine flu' brings up a lot of extra fear and worry, it is important to note that swine flu is just an influenza A H1N1 virus. The big difference is that the current swine influenza A (H1N1) virus has components of pig and bird influenza viruses in it, so that humans don't have any immunity to it. That is what made it more likely that it would become a pandemic virus (have the ability to cause a global outbreak) because it could easily spread from person-to-person.

The Swine flu has been compared to other similar types of influenza virus in terms of mortality: "in the US it appears that for every 1000 people who get infected, about 40 people need admission to hospital and about one person dies".

Symptoms of swine flu infections can include:

* fever, which is usually high, but unlike seasonal flu, is sometimes absent
* cough
* runny nose or stuffy nose
* sore throat
* body aches
* headache
* chills
* fatigue or tiredness, which can be extreme
* diarrhea and vomiting, sometimes, but more commonly seen than with seasonal flu

Signs of a more serious swine flu infection might include pneumonia and respiratory failure.

Swine Flu High Risk Groups -

Swine flu high risk groups, people who are thought to be at risk for serious, life-threatening infections, are a little different and can include:

* pregnant women
* people with chronic medical problems, such as chronic lung disease, like asthma, cardiovascular disease, diabetes, and immunosuppression
* children and adults with obesity

Precautions to keep swine flu at bay -

The deadly Swine Flu has reached the Indian shores following the global outbreak and now, claimed one life. However, Swine Flu is certainly one of those diseased where an ounce of prevention is worth a pound of cure. Here are five tips for you to keep away from the pandemic.

1. Wash your hands frequently

Use the antibacterial soaps to cleanse your hands. Wash them often, for at least 15 seconds and rinse with running water.

2. Get enough sleep

Try to get 8 hours of good sleep every night to keep your immune system in top flu-fighting shape.

3. Drink sufficient water

Drink 8 to10 glasses of water each day to flush toxins from your system and maintain good moisture and mucous production in your sinuses.

4. Boost your immune system

Keeping your body strong, nourished, and ready to fight infection is important in flu prevention. So stick with whole grains, colorful vegetables, and vitamin-rich fruits.

5. Keep informed

The government is taking necessary steps to prevent the pandemic and periodically release guidelines to keep the pandemic away. Please make sure to keep up to date on the information and act in a calm manner.

Treatment -

If a person becomes sick with swine flu, antiviral drugs can make the illness milder and make the patient feel better quicker. For treatment, antiviral drugs work best if started soon after getting sick (within 2 days of symptoms). The U.S. CDC recommends the use of Tamiflu (oseltamivir) or Relenza (zanamivir) for the treatment and/or prevention of infection with swine influenza viruses; however, the majority of people infected with the virus make a full recovery without requiring medical attention or antiviral drugs.

Vaccination -

WHO does not expect the swine flu vaccine to be widely available until the end of 2009, noting that current production "yield" was only about half as much as expected and would cause timeline delays. There is also concern that countries which produce vaccines, 70 percent of which are in Europe, may delay sending swine flu vaccines to other countries as they may come under "tremendous pressure to protect their own citizens first," note some experts.

Many countries are planning full blown large scale vaccination camps by the end of the year.

Source - http://www.funonthenet.in/articles/swine-flu.html

IF ONE CAN DO IT U TOO CAN DO IT.....read it if u r really low...i assure u u'll feel a lot better!

1. Take a 10-30 minutes walk every day. And while you walk, smile.

2. Sit in silence for at least 10 minutes each day.

3. Sleep for 7 hours.

4. Live with the 3 E's -- Energy, Enthusiasm, and Empathy.

5. Play more games.

6. Read more books than you did last year.

7. Make time to practice meditation, yoga, and prayer. They provide us

with daily fuel for our busy lives.

8. Spend time with people over the age of 70 & under the age of 6.

9. Dream more while you are awake.

10. Eat more foods that grow on trees and plants and eat less food

that is manufactured in plants.

11. Drink plenty of water.

12. Try to make at least three people smile each day.

13. Don't waste your precious energy on gossip.

14. Forget issues of the past. Don't remind your friend with his/her

mistakes of the past. That will ruin your present happiness.

15. Don't have negative thoughts or things you cannot control. Instead

invest your energy in the positive present moment.

16. Realize that life is a school and you are here to learn. Problems

are simply part of the curriculum that appear and fade away like

algebra class but the lessons you learn will last a lifetime..

17. Eat breakfast like a king, lunch like a prince and dinner like a

beggar.

18. Smile and laugh more.

19. Life is too short to waste time hating anyone.

Don't hate others.

20. Don't take yourself so seriously. No one else does.

21. You don't have to win every argument. Agree to disagree.

22. Make peace with your past so it won't spoil the present.

23. Don't compare your life to others'. You have no idea what their

journey is all about. Don't compare your partner with others.

24. No one is in charge of your happiness except you.

25. Forgive everyone for everything.

26.. What other people think of you is none of your business.

27. However good or bad a situation is, it will change.

28. Get rid of anything that isn't useful, beautiful or joyful.

29. Envy is a waste of time. You already have all you need.

30. The best is yet to come.

31. No matter how you feel, get up, dress up and show up.

32. Do the right thing!

33. Call your family often.

34. Your inner most is always happy. So be happy.

35. Each day give something good to others.

36. Don't over do. Keep your limits.

37. Always remember this friend who thinks of you

IF ONE CAN DO IT U TOO CAN DO IT,

IF NONE CAN DO IT THEN U MUST DO IT '

STRESS MANAGEMENT

Stress - This is the word that spoils everything - career,relationship,friendship etc. I had shared my views with regard to stress management, hope you'll find this useful.Stress is a psychological state that affects the immune system.

In this fast moving world, there is connection between stress and vulnerability to viral infections such as colds is widely recognized. For example, cold,fever & flu rates increase among students during exam periods. Can you find why? The reason is due to stress which keeps down the immune system.Keeping a positive outlook on life can help to overcome the weakening of the immune system. Stress develops depression. Depression affects learning and memory.

So it is essential to manage the stress. Stress can be managed through a healthy lifestyle, including physical exercise, humour which keeps in control the blood level flow which gets increased to brain,muscles and heart due to stress. Men and women handle stress in different dimensions. While men tend to isolate themselves from others, women will turn to relatives/friends for help to get rid of the stress.




Some quick tips & tricks to overcome this stress:
1. Humor therapy - Keep yourself a sense of humour.
2. Listening to your favourite music which can calm your mind.
3. Exercising daily - in the early morning(Physical exercise helps to strengthen brain cells).
4. Cultivate the habit of learning new skills daily.
5. Commitment to listening plus to teach something you know.
6. You shouldn't make/feel yourself depressed as depressing harms brain function.
7. Also you need to be in your weight -not under/over weight which helps you to think faster (See the people in japan/china who are neither under nor over weight and just see their working potential - japan -2nd in economy, china =hardware)..Slim a bit to think faster.
8. Just try to greet back the people whoever greet you, don't always expect someone to greet you, that shows you are not easy moving. Include some good soft skills within you to improve your career skills.
9. Think before you start anything so that you needn't stress yourself later. Strategically thinking & Visualizing - very important ingredients of life.
10. Proper sleep is essential for acquiring new knowledge and learning new skills. So sleep proper to reach top levels.Overall if you try to implement full-brain engagement then there is no room for stress.
11.yoga,prayers & aerobics are some of the best stress management therapies.

I welcome your points/views/feedback on the same.
thank you!