FORGET THE GYM

Why a brisk walk is really the best workout?


This activity will melt away the pounds, tone your flabby bits and leave you on an emotional high. Yet the form of exercise destined to become the fitness trend of 2007 does not require gym membership or a personal trainer. All you need to do is walk.

"Walking is a refreshing alternative to complicated aerobic routines and over-priced gym memberships," says personal trainer Lucy Knight, author of a new book on the exercise.

"It is free, enjoyable and already a part of everyday life. All you need to do is correct your technique, walk faster and for longer, and you will lose weight."

There is much evidence of the benefits of walking. Scientists at the University of Pittsburgh recently revealed that overweight people who walked briskly for 30 to 60 minutes a day lost weight even if they didn't change any other lifestyle habits.

Another American study found that people who walked for at least four hours a week gained less weight (an average 9lb less) than couch potatoes as they got older.

Last year, researchers at the University of Colorado found that regular walking helped to prevent peripheral artery disease (which impairs blood flow in the legs and causes leg pain in one-fifth of elderly people).

Walking can even prevent colds. Researchers at the University of Massachusetts medical school found that people who walked every day had 25 per cent fewer colds than those who were sedentary.

Because walking is a weight-bearing exercise, it can also help prevent the bone disease osteoporosis.

"Bones are like muscles in the way that they get stronger and denser the more demands you place on them," Knight says. "The pull of a muscle against a bone, together with the force of gravity when you walk, will stress the bone - which responds by stimulating tissue growth and renewal."

Best of all, walking makes you feel good about yourself. "For people suffering from depression, walking three to four times a week for 30 minutes has been shown to enhance their mood," says Knight.

Even if a 20-minute power walk at lunchtime is all you manage, after six weeks it could be comparable to a course of psychotherapy, psychologists at the University of Illinois found.

Here's how to walk your way to weight loss and wellness . . .

How much, how often?

Health experts recommend that we should walk 10,000 steps a day (about five miles) to stay healthy, yet most Britons walk only 4,500 steps.

You would probably need to tot up at least 16,000 steps a day to lose weight.

Knight suggests the following workout plans, depending on your level of fitness. With each, you should aim to progress by increasing the duration of your walk by five minutes every two weeks, and the intensity by walking faster.

"In just three months, the results should speak for themselves," says Knight.
• Beginners:
Monday to Saturday: Walk ten minutes at a moderate pace
Sunday: Walk slowly for 20 minutes
• Intermediates:
Monday: Rest
Tuesday to Friday: Walk for 25 minutes at a moderate pace one day, 30 minutes the next Saturday: Walk 20 minutes fast
Sunday: Walk 45 minutes at a moderate pace
• Advanced:
Monday: Rest
Tuesday to Friday: Walk 45 minutes at a moderate pace one day and 50 minutes the next day
Saturday: Walk 50 minutes at a fast pace
Sunday: Walk 60 minutes at a moderate pace

Perfect your technique
To burn fat quickly and effectively, you should master power-walking.

"Without it you will struggle to increase your pace and your weight loss will plateau," says Knight. Stand tall with your arms by your sides and pull your navel towards your spine so that your core muscles are working.

Focus your eyes five to six metres ahead and keep your shoulders relaxed. Bend your elbows at a 90-degree angle and cup your hands lightly, rather than clenching your fists.

Leading with the heel, take a step forward with your right foot and move your arms in opposition (i.e. as your left arm moves forward, your right moves back).

Transfer your weight through the heel of your right foot.

"It is very easy, once you start concentrating on the movement, to forget about breathing," says Knight.

"Try to get into a pattern, counting the number of steps to each in-and-out breath, making it the same each time."

Vary the terrain

Adding hills to your route will speed up calorie burning.

"On really steep inclines, it's not unusual for even a fit person's heart rate to increase by about 20 per cent," says Knight. Going downhill, you have to contract your leg muscles to work against gravity and slow your descent.

Walking on softer surfaces, such as mud, sand or grass, also uses more energy than walking on concrete. Every time your foot hits the ground, it creates a small depression so that the leg muscles must work harder to push upwards and forwards for the next step.

Walking on cobblestones or rocky ground may have even more benefits. Physiologists at the Oregon Research Institute have found cobblestone walking lowers blood pressure and improves balance.

The uneven surfaces may stimulate acupressure points on the soles of the feet, regulating blood pressure. Because it is challenging, it will also burn more calories.

Walking styles

Think walking is boring? Then try these alternatives:

Nordic walking, which uses skilike poles, has proven benefits.
Professor John Pocari, an exercise physiologist at the University of Wisconsin, who has studied its effects, says using walking poles forces people to pick up their pace and work harder without realising it.

"Just the fact that you are using your arms through a greater range of motion than normal means you burn more calories," says Pocari.

On average, people use 20 per cent more calories when they use poles. Participants in his studies increased their upper body strength by 40 per cent and reduced impact on vulnerable hips, ankles and knees by 26 per cent compared with running.

Mall walking, called "mallercise" in the U.S., was originally devised by doctors, who encouraged cardiac patients to incorporate indoor walking in shopping malls to hasten their rehab.

"It is a fantastic way to walk as you don't breathe in toxic car fumes, shopping centres are usually open seven days a week and good weather is guaranteed," says Knight.

Treadmills, because they are sprung, offer softer and easier terrain than a hard road, placing less strain on your joints, says Knight. This makes them a good option for people with joint or back problems.

The downside is that, on a flat setting, they don't require the same level of exertion, so set them on a slight incline.

The National Step-o-Metre initiative by the British Heart Foundation and the Countryside Agency aims to get everyone walking.

Through a GP, practice nurse or health visitor, all NHS patients who sign up to the scheme can borrow a pedometer free to help them keep track of how far they walk each day.


Read more: http://www.dailymail.co.uk/health/article-430679/Forget-gym--brisk-walk-really-best-workout.html#ixzz2Awi7h8QE 
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The health benefits of drinking red wine

While too much alcohol can harm your body, recent research suggests that one or two glasses of wine a day may actually help your health. Although no beverage can supplement the perks of daily exercise and a well-balanced diet, moderate consumption of wine could be beneficial.

French paradox
The "French paradox" is the observation that the French experience low levels of coronary heart disease despite a high-saturated fat diet. Many nutritionists have speculated that the consumption of red wine as a prominent component to French culinary culture may explain this apparent paradox.

Physician Julie B. Damp reported, "There are multiple observational studies suggesting moderate consumption of alcohol is associated with decreased incidence of cardiovascular disease, including lower risk of heart attacks." Moderate means one 5-ounce glass for women per day and one to two 5-ounce glasses for men per day.

Other alcohol
Other sources of alcohol share some of the positive effects of red wine. According to registered dietician Amanda Bontempo, all sources of alcohol can increase the cardio-protective blood marker, HDL-cholesterol.

Furthermore, registered dietician Alison Massey suggested that the ethanol may be responsible for the benefits to counter atherosclerosis, -- a condition characterized by a thickening of the artery wall.

Resveratrol
Resveratrol is found in red grape skins and appears to be the source of red wine's health benefits. It may prevent fat accumulation and reduce insulin resistance, which lowers the risk of diabetes.

Resveratrol also prevents blood clotting and plaque formation in arteries while improving vascular function. Bontempo explained, "The bio-active chemicals found only in red wine are flavanoids, polyphenols and specifically resveratrol which act as anti-inflammatories and antioxidants to prevent harmful cellular damage."

Anti-cancer activity
But that's not all resveratrol has done. Studies have shown this molecule can reduce tumor incidence by targeting different stages in cancer development.

"It may prove anti-carcinogenic by inhibiting certain enzymes, promoting cancer cell death, and preventing the development of blood vessels needed to feed a tumor," Bontempo said. Interestingly, grapes grown in cool climates have higher concentrations of resveratrol.

Reservations
Keep in mind that you can get the same health benefits elsewhere. Flavonoids, for instance, are found in other foods (fruits and vegetables), cocoa and some juices. Grapes and red grape juice also have many of the same components as red wine.

People with high triglyceride levels -- which is associated with heart disease and diabetes -- should limit alcohol consumption because this can raise those levels even higher.

Wine also contains empty calories, which can lead to weight gain.

"Drinking greater amounts of alcohol is associated with negative health effects such as increased cancer risk, liver disease, high blood pressure, heart failure and addiction," Damp said.

Damp suggested that some of the associated benefits of alcohol consumption may be, in part, related to healthy lifestyle choices -- such as nutritious diets and physically active schedules -- on the part of moderate consumers. One should never overlook physical activity and maintaining a healthy weight when trying to improve overall health.


Read more: http://www.foxnews.com/health/2012/03/27/health-benefits-drinking-red-wine/#ixzz2AwduKdmy

10 Surprising Health Benefits of Sex

By Kathleen Doheny
WebMD Feature


When you're in the mood, it just might help your health.

How does a juicy sex life do a body good? Let's count the ways. Here are 10 health benefits of sex -- backed up by science.  


1. Less Stress, Better Blood Pressure

Having sex could lower your stress, and your blood pressure.

That finding comes from a Scottish study of 24 women and 22 men who kept records of their sexual activity. The researchers put them in stressful situations, such as speaking in public and doing math out loud, and checked their blood pressure.

People who had had intercourse responded better to stress than those who engaged in other sexual behaviors or abstained.

Another study published in the same journal found that diastolic blood pressure (the bottom number of your blood pressure) tends to be lower in people who live together and often have sex. And yet another study found that women who get lots of hugs from their partner tend to have better blood pressure.

2. Sex Boosts Immunity

Having sex once or twice a week has been linked with higher levels of an antibody called immunoglobulin A or IgA, which can protect you from getting colds and other infections. 

So say scientists at Wilkes University in Wilkes-Barre, Pa. They studied 112 college students who kept records of how often they had sex and also provided saliva samples for the study. Those who had sex once or twice a week had higher levels of IgA, an antibody that could help you avoid a cold or other infections, than other students.

3. Sex Burns Calories

Thirty minutes of sex burns 85 calories or more. It may not sound like much, but it adds up: 42 half-hour sessions will burn 3,570 calories, more than enough to lose a pound. Doubling up, you could drop that pound in 21 hour-long sessions.

"Sex is a great mode of exercise," says Patti Britton, PhD, a Los Angeles sexologist. It takes work, from both a physical and psychological perspective, to do it well, she says.

4. Sex Improves Heart Health

Having sex may be good for your heart. A 20-year-long British study shows that men who had sex twice or more a week were half as likely to have a fatal heart attack than men who had sex less than once a month.

And although some older folks may worry that the sex could cause a stroke, that study found no link between how often men had sex and how likely they were to have a stroke. 


5. Better Self-Esteem

Boosting self-esteem was one of 237 reasons people have sex, collected by University of Texas researchers and published in the Archives of Sexual Behavior.

That finding makes sense to Gina Ogden, PhD, a sex therapist and marriage and family therapist in Cambridge, Mass., although she finds that those who already have self-esteem say they sometimes have sex to feel even better.

"One of the reasons people say they have sex is to feel good about themselves," she says. "Great sex begins with self-esteem. ... If the sex is loving, connected, and what you want, it raises it."

Of course, you don't have to have lots of sex to feel good about yourself. Your self-esteem is all about you -- not someone else. But if you're already feeling good about yourself, a great sex life may help you feel even better.

6. Deeper Intimacy

Having sex and orgasms boosts levels of the hormone oxytocin, the so-called love hormone, which helps people bond and build trust.

In a study of 59 women, researchers checked their oxytocin levels before and after the women hugged their partners. The women had higher oxytocin levels if they had more of that physical contact with their partner.

Higher oxytocin levels have also been linked with a feeling of generosity. So snuggle up -- it might help you feel more generous toward your partner.

7. Sex May Turn Down Pain

Here's another thing the love hormone, oxytocin, does: It boosts your body's painkillers, called endorphins. So if your headache, arthritis pain, or PMS symptoms seem to improve after sex, that may be why.

In one study, 48 people inhaled oxytocin vapor and then had their fingers pricked. The oxytocin cut their pain threshold by more than half.

8. More Ejaculations May Make Prostate Cancer Less Likely

Frequent ejaculations, especially in 20-something men, may lower the risk of getting prostate cancer later in life, some research shows.

For instance, a study published in the Journal of the American Medical Association, found that men who had 21 or more ejaculations a month, were less likely to get prostate cancer than those who had four to seven ejaculations per month.

Of course, that study doesn't prove that ejaculations were the only factor that mattered. Many things affect a person's odds of developing cancer. The researchers did take that into consideration, and the findings still held.

9. Stronger Pelvic Floor Muscles

For women, doing pelvic floor muscle exercises called Kegels may mean will enjoy more pleasure -- and, as a perk, less chance of incontinence later in life.

To do a basic Kegel exercise, tighten the muscles of your pelvic floor, as if you're trying to stop the flow of urine. Count to three, then release.


10. Better Sleep

The oxytocin released during orgasm also promotes sleep, research shows.

Getting enough sleep has also been linked with a host of other health perks, such as a healthy weight and better blood pressure. Something to think about, especially if you've been wondering why your guy can be active one minute and snoring the next.

How to lose weight the healthy way

Reviewed by John Pillinger, GP

The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise.

For example, someone who hasn't exercised for years shouldn't rush into running miles a day or pounding the treadmill. Not only will the struggle to do so leave you feeling disheartened and demotivated, you're also far more likely to injure yourself and set your fitness levels back further.

The same goes for people who suddenly start starving themselves. Diets that severely restrict calories or the types of food 'allowed' can lead you to be deficient in the nutrients and vitamins that your body needs.

So, if you need to lose weight, what should you do?

Energy needs and weight loss
Your body uses food for energy. It stores any excess energy as fat. This means if you eat more food than your body needs for daily activities and cell maintenance, you'll gain weight.

To lose weight, you need to get your body to use up these stores of fat. The most effective way to do this is to:

• reduce the amount of calories you eat
• increase your levels of activity.

This is why experts talk about weight loss in terms of diet and exercise.


Introduce changes gradually
Small changes can make a big difference. One extra biscuit a week can lead you to gain 5lb a year – cut that biscuit out of your diet and you'll lose the same amount.

You're also more likely to stick to, say, swapping full-fat milk for semi-skimmed or making time for breakfast each morning than a diet that sets rules for all foods.

You should think of weight loss in terms of permanently changing your eating habits. While weight-loss goals are usually set in term of weeks, the end game is to sustain these changes over months and years, ie lifestyle change for life.

Increase your activity levels
Someone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight.

No matter if you hate gyms – even light exercise, such as a short 20 minute walk, will be beneficial if done most days of the week.

Every single time you exercise more than usual, you burn calories and fat.

There are lots of ways to increase the amount of activity you do. Team sports, racket sports, aerobics classes, running, walking, swimming and cycling will all improve your fitness levels.

Find something you enjoy that's easy for you to do in terms of location and cost. You're then more likely to build it into your routine and continue to exercise, despite inevitably missing the odd session through holidays, family commitments, etc.

• Get out and about at the weekend. Leave your car on the drive and walk to the shops. Try to incorporate longer walks into outings to the park, coast or countryside and take a picnic, so you're in control of what you are going to eat that day.
• Every extra step you take helps. Always use the stairs instead of the lift, or get off the bus a stop before the usual one and walk the rest of the way.
• Use commercial breaks between TV-programmes to stand up and do exercise, or consider using an exercise bicycle in the living room while watching your favourite programme.

Reduce your calorie intake

If you're overweight, you can't continue with your current eating habits if you really want to lose weight.

It's not possible to reduce body fat while eating lots of food, cakes and sweets. This doesn't mean you can never have any treats, but you need to learn how to limit these foods to small quantities – say, for special occasions.

In terms of weight-loss, you can get your body to use up existing stores of fat by eating less and making healthier choices.

This doesn't mean crash diet (anything less than 1500 calories), which usually ends up with you either getting weaker or giving up in desperation. Quick-fix diets can lead to a yo-yoing effect of drastic weight loss followed by weight gain, resulting in a vicious cycle.

There are no shortcuts to losing weight in a healthy and reasonable way.

Eating 300 to 500 calories less per day should lead to a loss of between one and two pounds per week. This is a realistic target. It may seem slow, but it would add up to a weight loss of more than three stone in a year.

Fat contains the most amount of calories out of all the food types (protein, carbohydrates), so a good way to achieve this is to cut down on fatty foods and eat more wholegrain bread, fruit and vegetables.


Below are ways to reduce calorie intake without having to alter your diet significantly.

• Replace fizzy drinks and fruit cordials with water.
• Swap whole milk for semi-skimmed, or semi-skimmed for skimmed.
• Eat less lunch than usual. For example, make your own sandwich and limit the use of margarine or butter and full-fat mayonnaise (store-bought sandwiches often contain both).
• Stop taking sugar in tea and coffee.
• Have smaller portions of the food you enjoy.
• Avoid having a second helping at dinner.
• Cut out unhealthy treats – such as confectionary, sugary biscuits and crisps between meals.
• Cut down on alcohol intake.

All these things will influence your health in a positive way.

Finally, don't be tempted to skip breakfast – or any meal to lose weight. While skipping a meal will reduce your calorie intake for that hour, it will leave you much hungrier later on.

Not only are you likely to overeat to compensate, but you'll often make bad choices to fill the gap: a cereal bar is not as healthy as a bowl of cereal or as filling, leading you to 'need' something extra for lunch.

Irregular eating habits also disrupt your body's metabolism, which makes it harder to lose weight in the first place.




Write down your plan

Once you've decided on what changes you're going to make, write them down. For example:

Week 1

• Exercise: one 20 minute walk every lunch hour.
• Alcohol: none in the week, two small glasses of wine on Friday, Saturday, Sunday.
• Food: no chocolate or biscuits in the week, choose healthy snacks such as fruit, trim all fat from meat, eat no fried or fast food.
• For each week list your targets concerning alcohol, exercise and your food plan.
• Each day should then be listed in a simple chart and items you have had should be written down. It is also important to make a note of your mood and any comments you would like to get off your chest for each day.

Be patient and persevere

It might take a week or two before you notice any changes, but they will steadily appear. After the first month you'll be able to see the results and measure them in terms of looser fitting clothes.

Keeping your motivation up is one of the most difficult aspects of dieting. There will be days when healthy eating goes out the window, and there will be weeks where you may not lose any weight – or put a little back on.

This is normal for everyone – dieters or not – so don't let it undo your plans for a slimmer you. You're not doing anything 'wrong', but you may need to look at your plan. Do you need to increase your activity levels? Make a few more changes to your diet? Put more effort into sticking to your current plan?

The other side of this is to make sure you celebrate your goals. While there's joy enough in stepping on the scales and seeing them dip lower, be sure to mark long-term progress with a reward – such as new clothes or time off from domestic chores.

Celebrating is also a way to involve your nearest and dearest – it's up to you whether you want their encouragement in the form of gentle reminders not to eat certain foods. But support from other people can get you through the bumpy patches.

Health benefits of weight loss

Studies show that overweight women who lose between 10lb and 20lb halve their risk of developing diabetes. For men, the risk of heart problems reduces considerably.

Generally, we gain weight as we age. A few pounds over the years are not a problem, but people who gain more than 20lb compared to their weight as an 18-year-old will rapidly increase their risk of health problems due to that extra weight. In particular, women increase their risk of heart attack and double their risk of dying from cancer.

It may seem like these are problems to worry about in the future, but time flies by and tomorrow becomes today. By keeping your weight in the healthy range, you're less likely to be troubled by illnesses in your later years.

Fighting Diabetes with a Knife and Fork

Posted by Joan Salge Blake 

While genetics play a role in diabetes, the amount and types of foods that you eat are major players in fighting the disease.  According to the American Diabetes Association’s (ADA) latest position statement, your diet is key in not only managing diabetes and reducing the complications associated with it, such as kidney failure, heart disease, and blindness, but more importantly, in preventing diabetes.

Individuals develop diabetes because they aren’t producing enough of the hormone insulin and/or have developed a resistance to insulin, such that their cells do not respond to the hormone when it arrives.  Obesity increases the cell’s resistance to insulin.   In fact, according to the ADA, the current epidemic of diabetes among Americans has been climbing because our weight has also been climbing. 

Insulin’s job in the body is to direct glucose, the most abundant sugar in foods, into the cells to be used as immediate energy or stored in another form for later use.  With diabetes, insulin may be available in the blood but the cells’ decreased sensitivity to it interferes with its ability to work properly in the body.   The bloodstream ends up becoming flooded with glucose that can’t enter the cells for its use.   Because of this, many individuals have to take medication to help the insulin work properly and/or inject themselves with insulin to manage their blood glucose levels. 

Over 25 million American adults—about 8 percent of the population—have diabetes.   Type 2 diabetes, which is the type both celebrity chef Paula Deen and American Idol judge Randy Jackson have, accounts for 90 to 95% of diabetes among adults.  Even more serious, it is estimated that 35 percent of Americans adults have prediabetes.  Those with prediabetes do not have blood glucose levels high enough to be classified as full-fledged diabetes but are on the road to developing it in the future.

According to the ADA, studies show that those with prediabetes who lose weight and increase their physical activity can either prevent diabetes by having their blood glucose levels return to normal, or at least, delay the onset of Type 2 diabetes.  The ADA also recommends meeting with a registered dietitian for dietary guidance in both managing and preventing diabetes.  Click here to find a dietitian in your area.

Since diet and lifestyle are so important, here are 5 key recommendations from the ADA to fight diabetes and prediabetes with a knife and fork:

1.    Lose Some Excess Weight.  Research suggests that even a modest weight loss (approximately 5- 7% of your body weight) can reduce the cell’s resistance to insulin so that glucose will be taken up by the cells, and thus, improve blood glucose levels.

2.    Move at Least 2½ Hours Weekly.  Physical activity has been shown to improve the cells sensitivity to insulin and lower blood glucose levels.

3.   Choose Your Carbohydrates Wisely.  A well-balanced diet that contains carbohydrate-rich foods including fruits, veggies, whole grains, legumes and low fat dairy, along with some lean protein and healthy oils, is the diet of choice in the fight against diabetes, as well as heart disease and stroke.  Cut back on the calories from the less nutritious, carbohydrate-rich sweets and treats to lose weight.

4.   Beef Up the Fiber In Your Diet.  According to research, dietary fiber, as well as whole grains, has been associated with improved insulin sensitivity, or the use of insulin by the cells.  While the current recommendation is to consume about 25 to 35 grams of fiber daily, Americans, on average, are consuming about 15 grams daily.  Choose whole grains (whole wheat bread, oatmeal, popcorn) over refined grains and beef up the whole fruits and vegetables in your diet. 

5.   Watch the Alcohol.  While some studies suggest that moderate enjoyment of alcohol, one to three drinks daily, is associated with a decreased risk of diabetes, more than three drinks daily will increase the risk.

ORIGINALLY PUBLISHED ON THE BLOG NUTRITION AND YOU!.

This blog is not written or edited by Boston.com or the Boston Globe.

The author is solely responsible for the content.

MORINGA Malunggay

What is moringa? 

Moringa, also known as the Miracle Tree, is a multipurpose plant, as the leaves, pods, fruits, flowers, roots and bark of the tree can be utilized. It is also referred to as Drumstick Tree by the Britishers.  In the Philippines, they are referred to as malunggay or malungay.  Others refer to moringa as horseradish tree, benzolive tree, kelor, marango, mlonge, moonga, nébéday, saijhan, sajna or Ben oil tree.  

What are the health benefits of moringa? 
Scientific research confirms that these humble leaves are a powerhouse of nutritional value. Gram for gram, moringa leaves contain: SEVEN times the vitamin C in oranges, FOUR times the Calcium in milk, FOUR times the vitamin A in carrots, TWO times the protein in milk and THREE times the Potassium in bananas.


There are many benefits of the moringa tree, but the health benefits are the most important. Research has shown that various parts of the moringa tree can be effective in a significant number of health concerns. Here’s a quick look at a few of them:

• Moringa is rich in Vitamin A. It contains four times more Vitamin A or beta-carotene than carrots. Hence, it is a weapon against blindness.
• It is also a rich source of Vitamin C many times more than oranges.
• Normally milk is said to be a rich source of calcium but the amount of calcium present in moringa leaves is way higher than in milk.
• The moringa leaves are said to contain two times the protein present in milk.
• Bananas are a rich source of potassium. But moringa leaves contain several times more potassium than bananas.
• Along with potassium, zinc is also found in large quantities in moringa.
• If moringa leaves were to be eaten by one and all, the world will be free of anemia as it contains three times more iron than spinach.
• With all the junk food eaten these days, many people face problems of high cholesterol. Moringa helps in balancing the cholesterol levels in the body.
• Essential Amino acids are also found in moringa.
• Moringa is also said to balance sugar levels, hence it is helpful in the fight against diabetes.
• The body's natural defense mechanism increases with the consumption of moringa in the daily diet pattern. Since it is an immunity-stimulant, it is prescribed for AIDS afflicted patients.
• Moringa leaves can be consumed to stimulate metabolism.
• It is also said to have digestive powers.
• It is a nutrition booster and is known to promote a feeling of well-being in people.
• If you are looking for non-sugar based energy, then moringa leaves is the answer. Thus, it will also help in the weight loss process.
• The cell structure of the body is stimulated by the moringa leaves.
• It is especially useful for lactating mothers. The consumption of moringa has shown dramatic increase in the quantity of breast milk.
• It is also famous for its anti-bacterial properties.
• The paste of the moringa leaves is said to beautify the skin and is hence applied by women regularly.
• It protects the liver and kidneys.
• It can also be used as a water purifier.

Moringa contains more than 90 nutrients and 46 types of antioxidants. With all the health benefits of moringa, it can easily be termed as the most nutritious plant on the face of the earth. There are no side-effects of moringa tree leaves which have been proved till date. At the same time it can be consumed by small children and adults alike. Therefore, many people have started using it in porridge, pastas, breads, etc., to reap the everlasting health benefits of the extraordinary 'moringa'.
According to Dr. Monica G. Marcu, researcher and clinical pharmacologist, Moringa is unique because, even in small amounts, it can supply daily a wide gamut of vital nutrients with few calories. 

Vitamin and mineral content are just the beginning. Moringa has 18 amino acids, including the eight essentials – the ones your body can not survive without but can not manufacture on its own; they must be supplied through diet.


Moringa is as good a source of roughage as carrots but has quadruple the beta carotene content.  It also has plenty of omega-3 oils and chlorophyll, plus 45 compounds with antioxidant properties and 36 with anti-inflammatory properties. 

To the average Joe, Moringa is a simple way to manage many health problems.  It can help reduce cholesterol and triglycerides, control blood sugar, and offer anti-aging and anti-inflammatory substances, many of which have anti-cancer properties.

Moringa is widely found in tropical and sub-tropical belts. It is a medicinal plant used in Central and South America, Mexico, Malaysia, Philippines, India, Sri Lanka and Africa.

WATER: How much should you drink every day?

Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids.


How much water should you drink each day? It's a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.

Although no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day.

Health benefits of water

Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.


How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.

What about the advice to drink eight glasses a day?

Everyone has heard the advice, "Drink eight 8-ounce glasses of water a day." That's about 1.9 liters, which isn't that different from the Institute of Medicine recommendations. Although the "8 by 8" rule isn't supported by hard evidence, it remains popular because it's easy to remember. Just keep in mind that the rule should be reframed as: "Drink at least eight 8-ounce glasses of fluid a day," because all fluids count toward the daily total.


Factors that influence water needs

You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.

• Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you're finished exercising.
• Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
• Illnesses or health conditions. When you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration solutions, such as Gatorade, Powerade or CeraLyte. Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.
• Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.

Beyond the tap: Other sources of water

Although it's a great idea to keep water within reach at all times, you don't need to rely only on what you drink to meet your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake. For example, many fruits and vegetables, such as watermelon and tomatoes, are 90 percent or more water by weight.

In addition, beverages such as milk and juice are composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is still your best bet because it's calorie-free, inexpensive and readily available.

Staying safely hydrated

Generally if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or light yellow urine a day, your fluid intake is probably adequate. If you're concerned about your fluid intake or have health issues, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's right for you.

To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's also a good idea to:

Drink a glass of water or other calorie-free or low-calorie beverage with each meal and between each meal.
Drink water before, during and after exercise.
Although uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners, who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who eat an average American diet.

COFFEE AND YOUR HEALTH

Say it’s so, Joe: The potential health benefits -- and drawbacks –- of coffee.


By Neil Osterweil
WebMD Feature

Reviewed by Jonathan L Gelfand, MD
Coffee may taste good and get you going in the morning, but what will it do for your health?

A growing body of research shows that coffee drinkers, compared to nondrinkers, are:

less likely to have type 2 diabetes, Parkinson's disease, and dementia
have fewer cases of certain cancers, heart rhythm problems, and strokes



“There is certainly much more good news than bad news, in terms of coffee and health,” says Frank Hu, MD, MPH, PhD, nutrition and epidemiology professor at the Harvard School of Public Health.

But (you knew there would be a “but,” didn’t you?) coffee isn't proven to prevent those conditions.

Researchers don't ask people to drink or skip coffee for the sake of science. Instead, they ask them about their coffee habits. Those studies can't show cause and effect. It's possible that coffee drinkers have other advantages, such as better diets, more exercise, or protective genes.

So there isn't solid proof. But there are signs of potential health perks -- and a few cautions.

If you're like the average American, who downed 416 8-ounce cups of coffee in 2009 (by the World Resources Institute's estimates), you might want to know what all that java is doing for you, or to you.

Here is a condition-by-condition look at the research.


Type 2 Diabetes

Hu calls the data on coffee and type 2 diabetes "pretty solid," based on more than 15 published studies.

"The vast majority of those studies have shown a benefit of coffee on the prevention of diabetes. And now there is also evidence that decaffeinated coffee may have the same benefit as regular coffee,” Hu tells WebMD.

In 2005, Hu's team reviewed nine studies on coffee and type 2 diabetes. Of more than 193,000 people, those who said they drank more than six or seven cups daily were 35% less likely to have type 2 diabetes than people who drank fewer than two cups daily. There was a smaller perk -- a 28% lower risk -- for people who drank 4-6 cups a day. The findings held regardless of sex, weight, or geographic location (U.S. or Europe).

More recently, Australian researchers looked at 18 studies of nearly 458,000 people. They found a 7% drop in the odds of having type 2 diabetes for every additional cup of coffee drunk daily. There were similar risk reductions for decaf coffee drinkers and tea drinkers. But the researchers cautioned that data from some of the smaller studies they reviewed may be less reliable. So it's possible that they overestimated the strength of the link between heavy coffee drinking and diabetes.

How might coffee keep diabetes at bay?

“It’s the whole package,” Hu says. He points to antioxidants -- nutrients that help prevent tissue damage caused by molecules called oxygen-free radicals. “We know that coffee has a very strong antioxidant capacity," Hu says.

Coffee also contains minerals such as magnesium and chromium, which help the body use the hormone insulin, which controls blood sugar (glucose). In type 2 diabetes, the body loses its ability to use insulin and regulate blood sugar effectively.

It's probably not the caffeine, though. Based on studies of decaf coffee, “I think we can safely say that the benefits are not likely to be due to caffeine," Hu says.


Hold the Caffeine?

The fact that coffee contains good stuff does not necessarily mean that it’s good for us, says James D. Lane, PhD, professor of medical psychology and behavioral medicine at Duke University Medical Center in Durham, N.C.

“It has not really been shown that coffee drinking leads to an increase in antioxidants in the body,” Lane tells WebMD. “We know that there are antioxidants in large quantities in coffee itself, especially when it’s freshly brewed, but we don’t know whether those antioxidants appear in the bloodstream and in the body when the person drinks it. Those studies have not been done.”

Regular coffee, of course, also contains caffeine. Caffeine can raise blood pressure, as well as blood levels of the fight-or-flight chemical epinephrine (also called adrenaline), Lane says.

Heart Disease and Stroke

Coffee may counter several risk factors for heart attack and stroke.

First, there's the potential effect on type 2 diabetes risk. Type 2 diabetes makes heart disease and stroke more likely.

Besides that, coffee has been linked to lower risks for heart rhythm disturbances (another heart attack and stroke risk factor) in men and women, and lower risk for strokes in women.

In a study of about 130,000 Kaiser Permanente health plan members, people who reported drinking 1-3 cups of coffee per day were 20% less likely to be hospitalized for abnormal heart rhythms (arrhythmias) than nondrinkers, regardless of other risk factors.

And, for women, coffee may mean a lower risk of stroke.

In 2009, a study of 83,700 nurses enrolled in the long-term Nurses' Health Study showed a 20% lower risk of stroke in those who reported drinking two or more cups of coffee daily compared to women who drank less coffee or none at all. That pattern held regardless of whether the women had high blood pressure, high cholesterol levels, and type 2 diabetes.

Parkinson’s and Alzheimer's Diseases

“For Parkinson’s disease, the data have always been very consistent: higher consumption of coffee is associated with decreased risk of Parkinson’s,” Hu tells WebMD. That seems to be due to caffeine, though exactly how that works isn't clear, Hu notes.

Coffee has also been linked to lower risk of dementia, including Alzheimer’s disease. A 2009 study from Finland and Sweden showed that, out of 1,400 people followed for about 20 years, those who reported drinking 3-5 cups of coffee daily were 65% less likely to develop dementia and Alzheimer’s disease, compared with nondrinkers or occasional coffee drinkers.


Cancer

The evidence of a cancer protection effect of coffee is weaker than that for type 2 diabetes. But “for liver cancer, I think that the data are very consistent,” Hu says.

“All of the studies have shown that high coffee consumption is associated with decreased risk of liver cirrhosis and liver cancer,” he says. That's a "very interesting finding," Hu says, but again, it's not clear how it might work. 

Again, this research shows a possible association, but like most studies on coffee and health, does not show cause and effect.

Pregnancy

In August 2010, the American College of Obstetricians and Gynecologists (ACOG) stated that moderate caffeine drinking -- less than 200 mg per day, or about the amount in 12 ounces of coffee -- doesn't appear to have any major effects on causing miscarriage, premature delivery, or fetal growth.

But the effects of larger caffeine doses are unknown, and other research shows that pregnant women who drink many cups of coffee daily may be at greater risk for miscarriage than non-drinkers or moderate drinkers. Again, it's not clear whether the coffee was responsible for that.

Calories, Heartburn, and Urine

You won't break your calorie budget on coffee -- until you start adding the trimmings.

According to the web site myfoodapedia.gov -- part of the U.S. Department of Agriculture's Center for Nutrition Policy and Promotion -- a 6-ounce cup of black coffee contains just 7 calories. Add some half & half and you'll get 46 calories. If you favor a liquid nondairy creamer, that will set you back 48 calories. A teaspoon of sugar will add about 23 calories.

Drink a lot of coffee and you may head to the bathroom more often. Caffeine is a mild diuretic -- that is, it makes you urinate more than you would without it. Decaffeinated coffee has about the same effect on urine production as water.

Both regular and decaffeinated coffee contain acids that can make heartburn worse.

Chocolate Good for the Heart

By Charlene Laino

Chocoholics have reason to celebrate today: A large new study confirms that chocolate may be good for the heart and brain.

Regularly eating chocolate could cut the risk of heart disease and stroke by about one-third, says researcher Oscar H. Franco, MD, PhD, of the University of Cambridge in the U.K.

But before you indulge, a cautionary note: Chocolate bars, cookies, and drinks are high in sugar, fat, and calories, so eating too much can lead to weight gain and, you guessed it, heart disease. "Moderation is key," Franco tells WebMD.

Chocolate Linked to 37% Lower Risk of Heart Disease

Previous studies have suggested that chocolate may protect against high blood pressure and diabetes, both of which are risk factors for heart disease and stroke.

But no large-scale study has ever looked at whether chocolate actually reduces the risk of heart disease, Franco says.

So he and colleagues pooled the results of seven published studies involving more than 100,000 people that explored the association between chocolate and heart disease and strokes.

Results showed that people who ate the most chocolate had a 37% lower risk of heart disease and a 29% lower risk of stroke compared with people who ate the least amount of chocolate.

The findings were presented at the European Society of Cardiology Congress 2011 and simultaneously published online at bmj.com.

The Good Stuff in Chocolate

All of the studies reported overall how much chocolate people ate. The research didn't distinguish between dark or milk chocolate. Any source of chocolate counted, whether chocolate bars, chocolate drinks, or chocolate cookies, for example.

The studies showed how much chocolate people ate, from never to more than once per day. Participants were followed for eight to 16 years.

The components in chocolate that might explain chocolate's protective effects were not explored. Based on previous research though, the researchers credit what are called polyphenols, antioxidants that increase the body’s production of the chemical nitric oxide.

An increase in nitric oxide production in turn might lead to improvements in blood pressure and blood flow though arteries.

"If we knew what components [exerted the healthy effects], we would package them in a pill," says past American Heart Association president Robert Bonow, MD, of Northwestern University in Chicago. He was not involved with the study.

Bonow tells WebMD that the study is "impressive" for its large size and the substantial reduction in heart disease and stroke associated with chocolate.

Still, the study doesn't prove chocolate lowers the rate of heart disease. The people who ate the most chocolate in the studies could share some other characteristics that explain their better heart and brain health.

"The good news is, it's not bad for you in appropriate quantities," Bonow says.

Franco notes that previous research suggests that dark chocolate may best for the heart.

AMAZING BENEFIT OF HONEY

Discover the enormous benefits of honey; its myriad floral tastes and host of health benefits. Its versatility and the goodness it can bring into your everyday practical life is WOW!

Just a Sweet Placebo?
Not only does this delectable liquid stimulate your taste buds and whet your appetite, its unique taste and aroma has sprung off many time honor cooking ideas and recipes such as the cannot-be-missed honey baked ham and honey dips. But is honey really good for you? This caramel-like liquid seems to be full of calories. ...sure it tastes good and has a pleasant texture that coats the irritated throat, but is it no more than just a tasty placebo?


Honey isn't Just Sugar! 
Honey is so sweet and comforting that many people don’t give its healing abilities a second thought. The fact is, honey is far better than what most people perceive. Researchers are turning up more and more new evidence of honey's medical benefits in all directions. The benefits of honey don't just stop at satisfying the palate; honey also offers incredible antiseptic, antioxidant and cleansing properties for our body and health, hot beauty and skin care tips for ladies, and amazing healing properties as a head-to-toe remedy, from eye conjunctivitis to athlete foot. Its powerful healing attributes have long been used thousands of years ago and known to promote healing for cuts, cure ailments and diseases, and correct health disorders for generations after generations. The renowned UMF Manuka honey, perhaps the tastiest natural medicine, is commonly cited in many discussions on health benefits of honey. This honey not only fights infection and aids tissue healing but also helps reduce inflammation and scarring. In addition, it is often used for treating digestive problems such as diarrhea, indigestion, stomach ulcers and gastroenteritis. The page, titled "In What Ways have You Experienced the Benefits of Honey?" is filled with eye-popping testimonies about the healing power of honey. I've lost count of the number of times I have accessed that page, but the stories posted there never cease to move and amaze me over and over again. With more and more health experts and theories, such as the Hibernation Diet, supporting its benefits, this oldest natural sweetener just keeps getting better.


Discover Your Favorite Floral Varietals
One of the greatest pleasure and fascination in using honey is understanding the different floral varieties of honey, their appearance and quality, and experimenting with each of their unique taste and distinct flavor, and being able to know which floral variety of honey is most perfect for which kind of foods. The uses and benefits of honey in foods are as diverse as its floral varieties and places of origin. It is almost like acquiring wine knowledge through wine-tasting and getting information on the origin, quality and worth of the different wines. Very intriguing, satisfying, and even infectious! Besides all the pages on benefits of honey, perhaps one of the most well-received topics in this web resource is related to those exotic, tantalizing recipes which I have specially created and developed using honey. I think this is what makes the honey recipes here different from the massive number of honey recipes available out there.....exotic!