HEALTHY HOME COOKING.

Anyone can become adopt at preparing, COOKING AND STRONG FOOD and deciding on menus. One of the advantages of cooking at home is that the home cook can be sure not of the quality of his or her ingredients but can also choose to cook them in the healthiest ways. Home cooking is usually loss expensive and tastier, and it allows you to have control over what you eat. Home made meals are also usually more nourishing than their ready made equivalents.

Pre prepared meals are useful when time is short or when people unused to cooking have to fend for themselves carefully charge convenience foods are also better a option that unhealthy home cooking. Often, however, shoppers choose ready to eat meals which are high in fat and sugar and do hot provide enough essential nutrients. In any case, lace of time need not be a problem. There are many cookbooks with simple recipes for dishes that can be made in half an hour or less

COOKING ON A BUDGET:

For anyone on a budget, home cooking is less expensive option than ready to eat meals. Some of the cheapest food such as pulses, rice, pasta, potatoes and other vegetables are also among the most nutritious and filling, allowing you to create substantial meals at little cost.

COOKING FOR SPECIAL NEEDS:

Anyone who is keen cook will be much more aware of what is in food, which is important when choosing a diet that is both satisfying and healthy.

THE PLEASURES OF COOKING:

Cooking at home allows you to have complete control over what you eat and it can also fun. Eating is one of life’s necessities and also one of the great pleasures. Cooking should be fun and relaxing and it is also a good creative outlet. Not only is a home made soup delicious and nutritious. It is also easy to prepare and cheap. If large amounts are made in one go. Some can be frozen as ten following day. Home baked cakes are often healthier than shop-bought ones. Soups made with carrots, apples and tomatoes are cheap to make but very nourishing. Home making food is healthy and delicious.

LOOK AFTER YOUR DIET

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. It can be simple too. Just follow these tips.

DIETARY TIPS:

1.   Do not skip breakfast: ---A healthy breakfast at the right time can jump start your metabolism and eating small, healthy meals throughout the day (Rather than the standard three large meals) keep your energy up. Whole meal cereal, with fruit sliced over the top, is a tasty and nutritious breakfast e.g. stuffed parantha with curd/ Dalia/ nutriporridge/ cornflakes with milk.

2.   It’s not just what you eat, its how you eat---Healthy eating is about more than the food on your plate. It is also eating habits can be learned and it is important to slow down and think about food as nourishment rather than just some thing to gulp down in between house work as on the way to pick up kids.

3.   Listen to your body—ask yourself if you are really hungry, or have a glass of water to see id you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

4.   Fill up on colorful fruits and vegetables----fruits and vegetables are the foundation of a healthy diet.

5.   Eat more healthy carbohydrates and whole grains----choose healthy carbohydrates and fibre sources, especially whole grains, for long lasting energy. Which help to protect against coronary heart disease, certain cancers and diabetes.

6.   Enjoy healthy fats, avoid unhealthy fats----Good source of healthy fat are needed to nourish your brain, heart and cells, as well as your hair, skin and nails.

7.   Add calcium for strong bones---Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. Diary products, vegetables and greens are good source of calcium.

8.   Limit sugar and salt---Sugar present in candy, cakes, desserts and large amount of hidden sugars present in bakery products, soups, pasta, sauce and fast food. Eating too much salt can cause high blood pressure and lead to other health problems.

9.   Think of water and exercise as food groups in your diet—always staying well hydrated will also help you make healthier food choices.

10. Try to avoid stress----A well nourished and fit body can be more resilient to stressful conditions. Many illnesses induce stress, which in turn induces eating disorders, addiction to alcohol and sub stand abuse.

BLOOD PRESSURE

                           

This is widely known as the ‘silent killer’, because its outward symptoms are so difficult to detect. It often comes in middle age, and likely to effect more men then premenopausal women because of hormonal differences. High blood pressure affects between 15 and 30 percent of the adult population of most Western Countries As people age, their hearts have to work harder as pump blood around the body. Hypertension occurs as a result of increased resistance to blood flow of the small blood vessels, which have high blood pressure as caused by the arterioles losing their ability to relax normally.

Drugs can be used to dilate them; however these may have side effects and they can also interfere with the body’s effective use of nutrients. Aside from medication, a change to a healthy well balanced diet which in low in one should take regularly. Some heavy drinkers and overweight people suffering from high blood pressure

Adults should have their blood pressure checked at least every five years. Anyone over 40 should be checked out every two years, especially if there is a family history of high blood pressure if you do not have a blood pressure problem, follow your doctor’s advice’ adopts the general dietary advice and tries to reduce your stress level.

TO HELP REDUCE BLOOD PRESSURE

v  Eat plenty of fresh fruits and vegetables.

v  Oily fish

v  Eating at least five daily portions of fruit and vegetables (especially garlic and celery) also helps to lower blood pressure.

AVOID:

v  Salty foods and added salt.

v  Pickled foods

v  Excessive amount of alcohol

BLOOD PRESSURE MEASUREMENTS

When measuring blood pressure expressed in millimeters o f mercury-two reading are taken

One, the systolic, is the pressure other, the heart relapses

Systolic pressure is given first; a reading of 120/80 (an average reading for a fit young person) means a systolic pressure of 120 mm and a diastolic pressure of 80mm. A fit middle age person might have a reading of 135/90 between 140/90 and 160/110 indicates mild hypertension. Depending on an individual’s medical history, a blood pressure reading as low as 95/60 can still seen as healthy.

CHOCOLATE AND SWEETS

The feel good factor provided by chocolate and sweets means that many people use confectionery as an instant life when their energy levels are low. The problem is that by relying on chocolate and sweets to get that immediate blood sugar fix, these foods can too easily become a regular part of our diet More often than not, sweets are merely a source of empty calories and can suppress the appetite for more nutritious food at mealtimes. Chocolate does have some nutritional value, but it is high in fat and so can contribute to weight gain if eaten in excessive amounts.

Nutritionally, chocolate contains some protein, variable amount of sugar and certain minerals. Plain chocolate is useful source of iron and magnesium, for example, and all chocolate contains potassium. Chocolate also contains compounds which act as mild stimulants, which may also be responsible for causing MIGRAINE in susceptible people. Because chocolate is high in fat-about-thirty percent by weight. It is also high in calories. Chocolate also contains the caffeine which increase alertness’. In addition there are some people who find eating chocolate soothing because they associate it with comfort as reward from their childhood.

How is chocolate made?

Chocolate is made from the fruit of the cacao tree which is found in South America. Indeed cocoa beans the seeds of the tree were used as a form of money by the Aztec civilization of Mexico some three thousand years ago .Chocolate confectionery is made by adding sugar additional fat and milk-in the case of milk chocolate. Cocoa beans undergo a considerable amount of processing before chocolate is produced. First they fermented and sun-dried before being bagged for export.

·          Chocolate does less harm to the teeth than other forms of sugar confectionary.

·         There is no conclusive evidence that eating chocolate causes acne as makes it worse although acne sufferers are usually advised to cut down on chocolate.

·         Sweets are a major cause of dental caries especially if consumed frequently between meals.

·         The sugar in sweets does not cause hyperactivity in children, but the caffeine in chocolate can keep some people awake at night.

·         There is no doubt that regular consumption of sugary foods and sweets and sweet drinks leads to tooth decay

·        . A small 125g bar of dark chocolate contains more caffeine than a cup of instant coffee

STRESS: A DISEASE OF MODERN LIVING

Stress affects the whole person body, mind, feelings and behavior. It can cause a wide range of symptoms. Among the most common is neck pain, headaches, pain in lower back, teeth girding, feeling a lump in the throat. Stress can also lead to move serious such as high blood pressure, migraine and digestive problems.

Other symptoms include a fast pulse, a thumping heart, hyperventilation, sweating, dryness of throat and mouth

                                    Common signs of stress

1.    Feel  tired most of the time

2.    Often feel close to tears.

3.    Easily snap and shout at there around you at home and work

4.    Have a reduced sex drive

5.    Find it hard to concentrate and impossible to make decision

6.    Eat when you are not hungry or skip meals altogether.

7.    Drink or smoke more to help you through the most difficult days.

8.    Feel that you cannot cope.

9.    Sleep badly?

If you answered yes to more then four of these questions, then you are stressed.

                                   Stress Relievers

1.    Eat regular and healthy meals.

2.    Take regular holidays.

3.    Avoid excessive amounts of caffeine, alcohol and tobacco.

4.    Take regular exercise.

5.    Do Yoga, meditation and deep breathing exercises.

6.    Consider having a pet, stroking an animal can help you to relax.

7.    Talk about your problems. A professional counselor will be able to help you to take an objective view of yourself.

Highest stress rating due to death of partner and divorce or separation, loss of job, retirement, serious ill health in the family, family arguments, small mortgage or loan..We live in a stressful world, with little time to release the tension. If stress in not rule our lives and ruin our health, we must take steps to relieve it ….using diet, exercise and relaxation. It is important to balance times of stress with periods of relaxation such as walking, playing a sport, meditating or listening to soothing music. You can make life more interesting and fulfilling. One should be a positive view of stress because stress is a normal and natural element in life. Extending your life in this way helps to keep you healthy, active and young as long as you also know how to relax.

EAT HEALTHY : REMAIN FIT

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Apart from exercising, a little focus on what you are eating can give perfect shape to your body. But you should avoid oily foods, go for green, leafy vegetables Nothing much is required; just dig out green leafy vegetables from your fridge, to satisfied your hunger. One can also have salads and soups. We should avoid oily foods because hat can make you feel bloated. If you will avoid oil it will help in getting rid of those extra inches on the waistline. Women basically dread bulgy thighs and sagging fat on the abs. But fats on abs are just like get everywhere .so get the desire result by balancing diet and exercise. Drink eight-10 glasses of water a day, it detoxifies you and helps in getting rid of accumulated salts, leading to water retentions

Fruit:  A vital source of vitamins….The Word Health Organisation recommends that everyone should try to eat at least five portions of different fruit or vegetables each day.( a ‘portion’ of fruit counts as single fruit,  such as an apple or orange cup of small fruit such as grapes or a glass of pure fruit juice. Fruit is a valuable source of ANTIOXIDANTS. A fruit is a low in calories and it is an excellent food for anyone trying to loose weight.

Fruits with orange or deep yellow flesh such as apricots, mangoes get their colour from a yellow-orange pigment called beta carotene; plant form of vitamin A. Fruit is rich in potassium, especially bananas and dried fruits. Potassium helps to regulate blood pressure. It works in tandem with sodium to regulate the body’s fluid balance.

Fruit is so important to diet.  Because it contains both soluble and insoluble   fiber. Because it helps to prevent constipation and is associated both a reduced risk of colon cancer, while the soluble   fibre   can help to lower blood cholesterol levels. Citrus fruit and dried fruits (such as figs, dates, apricots and raisins) are particularly good source of fibre

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A fruit contains antioxidants which may help to protect against cancer.

It is rich source of potassium which helps to regulate blood pressure

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It is also provides most of our daily intake of vitamin C.

So fruits are very useful for us and vital source of vitamins.

Fruit juice: fruit juice is a good source of vitamin C. Freshly squeezed juices have been used as health cures in Europe since the 19^th century. Leeches’ are an excellent source of vitamin C. Most people consume tinned leeches. But fresh juices are available from November to January.

Dried fruit is almost certainly the oldest way of preserving fruit. Dries fruits are considered to by one of the great health food because they are a good source of fibre, iron and potassium; they also contain a lot of sugar and are in calories.