5 Ways To Spot A Healthy Food

Think you know how to detect nutritious items at the market? Here's what you should really look for on the back label 

Don't Be Fooled
Food labels don't lie. But if you're one of the 60 per cent of people who rely on them to make healthy choices and you don't know what to look for, they can deceive. Before buying any food item check for following five things on its label:

Check The Servings
If one package doesn't equal one serving, multiply the nutritional information by how much you're going to eat—especially calories: Packaged meals should contain no more than 400; snacks shouldn't exceed 150.

Be A Serving Size Sleuth: Many bottled beverages contain 2 to 3 servings, so quenching thirst with a Snapple means you'll consume 300 calories and 69g of sugar. If you're trying to slim down, don't drink your calories; choose water frequently and enjoy a flavoured beverage as a once-in-a-while splurge.

Limit Bad Fats
Pick products with zero trans fat and low saturated fat—women on a 1,600-calorie diet need no more than 13g daily. Look at the labels especially for high-fat items like junk food, cheese, and some meats.
Be a saturated fat sleuth: Snacks like potato chips are notoriously high in saturated fats. When adding a side to your sandwich, opt for baked or whole grain chips instead.

Pick Low Sodium
Most people get far too much sodium, and up to 75 percent of it comes from processed foods. Full meals shouldn't exceed 500mg; cap your daily intake at 2,000mg. Be a sodium sleuth: Nothing packs on sodium like pretzels. In fact, eat two large sourdough pretzels, and you've just downed 480mg. So you don't max out, choose no-salt pretzels or brush some salt off the regular kind.

Fill Up On Fiber
Foods that contain 3g or more can help reduce appetite and cholesterol.
Be a fiber sleuth: Just a 1/2-cup serving of cereal for breakfast starts your day with 10g of fiber!

Go Beyond Sugar Grams
Some healthy foods, like yogurt, are high in natural sugar. If the number of grams seems high, make sure the ingredient list doesn't contain added sweeteners or high fructose corn syrup.
Be a sugar sleuth: When eating yogurt, choose brands that have 30g of sugar or less.

10 Tips For Better Sleep

Making a few small changes could ensure you get the sleep you need.

Feeling crabby lately? Lack of sleep could be the reason. Work, household responsibilities and child care can make sleep difficult to come by. Other factors are unexpected challenges, such as financial worries, layoffs, relationship issues or an illness, and quality sleep may be even more elusive. 
You may not be able to control or eliminate all of the factors that interfere with your sleep, but you can create an environment and adopt habits that encourage a more restful night. Try these suggestions if you have trouble falling asleep or staying asleep:

1. Go To Bed And Get Up At About The Same Time Every Day, Even On The Weekends. Sticking to a schedule helps reinforce your body's sleep-wake cycle and can help you fall asleep more easily at night.

2. Don't Eat Or Drink Large Amounts Before Bedtime. Eat a light dinner at least two hours before sleeping. If you're prone to heartburn, avoid spicy or fatty foods, which can make your heartburn flare and prevent a restful sleep. Also, limit how much you drink before bed. Too much liquid can cause you to wake up repeatedly during the night for trips to the toilet.

3. Avoid Nicotine And Caffeine In The Evening. These are stimulants that can keep you awake. Smokers often experience withdrawal symptoms at night, and smoking in bed is dangerous. Avoid caffeine for eight hours before your planned bedtime. Your body doesn't store caffeine, but it takes many hours to eliminate the stimulant and its effects.

4. Exercise Regularly. Regular physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful. However, for some people, exercising right before bed may make getting to sleep more difficult.

5. Make Your Bedroom Cool, Dark, Quiet And Comfortable. Create a room that's ideal for sleeping. Adjust the lighting, temperature, humidity and noise level to your preferences. Use blackout curtains, eye covers, earplugs, extra blankets, a fan or white-noise generator, a humidifier or other devices to create an environment that suits your needs.

6. Sleep Primarily At Night. Daytime naps may steal hours from night time slumber. Limit daytime sleep to about a half-hour and make it during mid afternoon. If you work at nights, keep your window coverings closed so that sunlight, which adjusts the body's internal clock, doesn't interrupt your sleep. If you have a day job and sleep at night, but still have trouble waking up, leave the window coverings open and let the sunlight help awaken you.

7. Choose A Comfortable Mattress And Pillow. Features of a good bed are subjective and differ for each person. But make sure you have a bed that's comfortable. If you share your bed, make sure there's enough room for two. Children and pets are often disruptive, so you may need to set limits on how often they sleep in bed with you.

8. Start A Relaxing Bedtime Routine. Do the same things each night to tell your body it's time to wind down. This may include taking a warm bath or shower, reading a book, or listening to soothing music. Relaxing activities done with lowered lights can help ease the transition between wakefulness and sleepiness.

9. Go To Bed When You're Tired And Turn Out The Lights. If you don't fall asleep within 15 to 20 minutes, get up and do something else. Go back to bed when you're tired. Don't agonise over falling asleep. The stress will only prevent sleep.

10. Use Sleeping Pills Only As A Last Resort. Check with your doctor before taking any sleep medications. He or she can make sure the pills won't interact with your other medications or with an existing medical condition. Your doctor can also help you determine the best dosage. If you do take a sleep medication, reduce the dosage gradually when you want to quit. If you feel sleepy or dizzy during the day, talk to your doctor about changing the dosage or discontinuing the pills.
Nearly everyone has occasional sleepless nights. But if you have trouble sleeping on a regular or frequent basis, see your doctor. You could have a sleep disorder, such as obstructive sleep apnea or restless legs syndrome. Identifying and treating the cause of your sleep disturbance can help get you back on the road to a good night's sleep.

Regular Health Mistakes

All of us make little health mistakes that cause damage to our bodies in the long run – simply because we are unaware we are doing something wrong. Here are  some of the most common mistakes made by many of us.

Crossing our legs : Do you cross your legs at your knees when sitting? Although we may believe that this is the lady-like elegant way to sit, sitting this way cuts down circulation to your legs. If you don't want varicose veins to mar the beauty of your legs and compromise your health, uncross your legs every time you realize you have one knee on top of the other. The best way to sit is to simply place both legs together on the floor, balancing your weight equally. If you feel like changing position, instead of crossing your legs, simply move both legs together to one side. As an alternative, you could also consider crossing your legs loosely at the ankles. This is a classically elegant way to sit, and is far better for your legs and your health than sitting with your legs crossed at your knees.

Not changing our toothbrush : How often do you change your toothbrush? Most of us wait until most of the bristles have either fallen off, or are in such bad shape that we'd be embarrassed to pull out our brush in public. However, since not many of us need to pull out our brush in public, we carry on with our frayed one until we lose it. Replace your toothbrush often. Damaged bristles can harm the enamel, and don't massage your gums well..If you find brushing your teeth a pain like I do, but know you must do it, you might as well be doing it right. Imagine going through the annoyance of brushing your teeth twice a day only to find out that you're damaging your enamel every time you clean your teeth. Also, use a brush with soft bristles unless your dentist has advised otherwise.

Eating out often : There are oils that are high in cholesterol, and oils that cause little harm and are better for your heart. However, no matter how light the oil is, it is never a good idea to eat too much of it. Avoid fried foods. Remember that in all probability your favourite Indian food restaurant throws a huge, HUGE chunk of butter in a tiny bowl of dal. Rita, who worked in the kitchen of a 5 star hotel, was shocked when she saw the cook chop a 500gmbutter slab in half, and throw half into a Paneer Makhani dish. No wonder the customers left licking their fingers. And no wonder they felt so stuffed and heavy afterwards. Limit outdoor eating unless you know that you're getting served light and healthy food.

Skipping breakfast : Never, ever skip breakfast. Remember, when you wake up in the morning it's been around 10-12 hours since your last meal. Your body needs food now, more than at any other time. Eat a heavy breakfast. You will then be busy through the day, and the calories will get expended quickly. If you are trying to diet, eat a light dinner. Here are some more common health mistakes we make. Being informed and making a few changes can help make us feel a whole lot better.

High heels : High heels sure look great, but they're murder for your back. This however doesn't mean you should steer clear of stilettos. Wear them, but not when you know you will be walking around a lot. Wear them when going out for lunch or dinner -when the only walking you will be doing is to your car, to the table, and back.. Avoid high heels when you are going somewhere on foot. If you are constantly tempted to wear your heels, take a good look at your flats. Is there something about them you dislike? Invest in a new pair of beautiful flats or shoes with a low heel. Buy something you love, that you will enjoy wearing. If possible, get a matching bag. You will then enjoy your flats as much as you do your heels.

Sleeping on a soft bed : You don't have to sleep on the floor be kind to your back, but do make sure you have a firm mattress. Although a mattress on springs is soft and lovely to sink into, it's bad for your back. If you already have an old bed with springs, you don't need to invest in a new one - simply get a thick wooden plank put over the springs, and place the mattress on the plank. Similarly, if your mattress is old and lumpy, throw it out and get a new one. Your neck and your back will thank you. The same rule applies to sofas. If you will be spending hours on a sofa, get a firm yet comfortable one. Sofas you completely sink into are not the best idea.

Pillows : No matter how comfortable sleeping with ten cushions is, have pity on your neck and resist. Sleep with one pillow, and make sure it is not too thick. If your pillow gets lumpy, discard it and go for a new one. Get a thin pillow if you sleep on your stomach and something a little thicker if you sleep on your back, to give your neck adequate support

Not exercising : So all of us know we should exercise more, but many of us don't. This is a health mistake we consciously make! And why is that? Simply because we refuse to admit the damage we are causing to our bodies by not working out.. A number of people only start working out once they've experienced a warning signal. Don't wait for a heart attack to strike before you decide to opt for a lifestyle change. Make the change now. You don't need to train for the marathon to be in top shape. Half an hour of brisk walking three to four times a week will make a world of difference to your health. You could then increase this to forty minutes, four times a week - and you're all set. If you haven't exercised for a week, you're making a mistake.

Mouthwatering Watermelon

On a hot summer day, nothing refreshes quite like a crisp, juicy slice of cool watermelon. 

Whether you're chomping into watermelon, enjoying it as part of a fruit salad or slurping on a watermelon smoothie, that red pulp provides a powerhouse of nutritional value. 

Good source of vitamin A 

Vitamin A helps your eyes see normally in the dark, promotes the growth and health of cells and protects against infection by helping to maintain healthy skin and tissues. 

Vitamin A also is involved in hearing, taste, growth, and the normal development of fetuses. A 2-cup serving of watermelon provides 20 percent of the recommended daily intake for vitamin A. 

Good source of vitamin C 

Probably vitamin C's most well known role is as an antioxidant protecting body cells from damage by free radicals Studies have shown that cell damage by free radicals may lead to chronic health problems, including cancer and heart disease. 

Vitamin C also boosts the body's ability to fight infection and helps keep capillaries and gums healthy. A 2-cup serving of watermelon supplies one-fourth of the recommended daily intake of vitamin C. 

Contains lycopene 

Watermelon contains 15-20 milligrams of the plant pigment lycopene per 2-cup serving. Lycopene is thought to have powerful antioxidant capabilities that may help reduce the risk of cancer and other diseases. Found only in a few red plant foods like tomatoes and watermelon, lycopene, like vitamin C, neutralizes cell-damaging free radicals. 

Provides potassium 

Watermelon, like most fruits and vegetables, is a good source of potassium. Foods high in potassium seem to help protect against high blood pressure. Potassium also helps regulate fluids and mineral balance in and out of body cells, aids in muscle contraction and helps transmit nerve impulses. 

Fat and cholesterol-free 

Among its other health benefits, watermelon is naturally low in fat and is cholesterol-free. Research suggests that diets moderate in fat and cholesterol promote health and may aid in the prevention of certain chronic diseases. 

Low in calories, yet filling 

A 2-cup serving of watermelon has only 100 calories. However, as a result of its high water content, watermelon is quite filling. Because of these qualities, Weight Watchers named watermelon its Pick of the Season Product Item this spring. 

Selection tips 

How do you know you're getting a good watermelon? The National Watermelon Promotion Board offers these tips: 

1) Look it over - choose a melon that's symmetrical and free of bruises, cuts and dents 

2) Lift it up - it should be heavy for its size 

3) Turn it over - it should have a creamy yellow spot on the underside where it sat on the ground and ripened in the sun. 

Safety reminder 

As a fresh agricultural product, it's important to wash the outside of a watermelon with tap water before you cut it open. 

This will help prevent the spread of bacteria from the outside surface to the interior of the melon. 

6 kinds of Food that Keeps You Young

(1) Olive Oil 

Four decades ago, researchers from the Seven Countries Study concluded that the monounsaturated fats in olive oil were largely responsible for the low rates of heart disease and cancer on the Greek island of Crete. Now we know that olive oil also contains polyphenols, powerful antioxidants that may help prevent age-related diseases. 

(2) Yogurt

In the 1970s, Soviet Georgia was rumored to have more centenarians per capita than any other country. Reports at the time claimed that the secret of their long lives was yogurt, a food ubiquitous in their diets. While the age-defying powers of yogurt never have been proved directly, yogurt is rich in calcium, which helps stave off osteoporosis and contains 'good bacteria' that help maintain gut health and diminish the incidence of age-related intestinal illness. 

(3) Fish

Thirty years ago, researchers began to study why the native Inuits of Alaska were remarkably free of heart disease. The reason, scientists now think, is the extraordinary amount of fish they consume. Fish is an abundant source of omega-3 fats, which help prevent cholesterol buildup in arteries and protect against abnormal heart rhythms. 

(4) Chocolate

The Kuna people of the San Blas islands, off the coast of Panama, have a rate of heart disease that is nine times less than that of mainland Panamanians. The reason? The Kuna drink plenty of a beverage made with generous proportions of cocoa, which is unusually rich in flavanols that help preserve the healthy function of blood vessels. Maintaining youthful blood vessels lowers risk of high blood pressure, type 2 diabetes, kidney disease and dementia.

(5) Nuts

Studies of Seventh-Day Adventists (a religious denomination that emphasizes healthy living and a vegetarian diet) show that those who eat nuts gain, on average, an extra two and a half years. Nuts are rich sources of unsaturated fats, so they offer benefits similar to those associated with olive oil. They're also concentrated sources of vitamins, minerals and other phytochemicals, including antioxidants.

(6) Blueberries

In a landmark study published in 1999, researchers at Tufts University's Jean Mayer Human Nutrition Research Center on Aging fed rats blueberry extract for a period of time that in 'rat lives' is equivalent to 10 human years. These rats outperformed rats fed regular chow on tests of balance and coordination when they reached old age. Compounds in blueberries (and other berries) mitigate inflammation and oxidative damage, which are associated with age-related deficits in memory and motor function.

Medicinal Values of Ginger

1. Ginger contains anti viral, anti toxic, and anti fungal properties, and is used for the prevention of and treatment against the common cold. 
2. Ginger acts as an antihistamine and Aids in the treatment of allergies.
3. Ginger displays anti inflammatory properties and can be used to treat rheumatoid arthritis, osteoarthritis, and various other muscular disorders. 
4. The chemical components of the root are instrumental in inhibiting the biosynthesis of prostaglandins which are responsible for causing inflammation. 
5. Thus the root has proven to be a highly effective form of treatment, in some cases, even more so than the NSAID's that are traditionally prescribed. 
6. So eating ginger may help to prevent Cancer and aging disorders.
7. Ginger contains special enzymes responsible for catalyzing the proteins in your food, thus aiding in digestion and the prevention of cramps. 
8. Good for those with constipation! 
9. The ancient Greeks used to eat ginger after a large meal, In order to ease the digestion process.
10. Ginger has proven to help lower your cholesterol Levels and prevent the formation of blood clots.
11. As a mood enhancer, ginger's cineole content May help contribute to stress relief.
12. Also used for migraine headache.
13. Ginger can also be used for reducing toothache and the discomfort which arises due to the infection in the upper respiratory tract due to its antibacterial and antifungal nature.
14. Chewing on fresh ginger,, Can help freshen the breath.
15. Being a warming herb, ginger can help knock out a fever. This property also makes it effective in stimulating circulation of the blood. 
16. It can also help relax muscles around the blood vessels and is said to help prevent blood clots from forming. The warming effects make it a natural decongestant as well as an antihistamine, making it the perfect remedy for colds. 
17. Some studies show that it can even help inhibit The replication of the herpes simplex virus. 
18. Recent studies show that ginger might also have a role in lowering LDL cholesterol because the spice can help reduce the amount of cholesterol that is absorbed. 
19. It has also been shown in animal trials to help slow Or even prevent cancerous tumor growth. 
20. To discover the health benefits of ginger for yourself, simply make a tea by steeping about 5 slices of ginger in hot water. If you prefer it in your food, 
21. Ginger is excellent in many dishes and Is perfect when combined with garlic. 

Ginger doesn't only spice up your food it can also help to put some extra spice in your intimate life too. It improves blood flow to your sexual organs, and contains Vitamin C, zinc and magnesium.