Nutrition You Need As a Vegetarian!

If you're a vegetarian, or just don't like the taste of meat, it's important to know to add certain nutritional values to your diet, or you may end up being malnourished in some way. So, to keep your body and mind healthy, check that your daily intake covers them all!

Calcium

Calcium, as you probably know, helps build bones and teeth (which are also bones) as well as helping the neurons in your body to transfer messages to the muscles. Fish are an excellent source of calcium, but if you're vegetarians, you can get this essential mineral from dairy products, enriched soy products, nuts, legumes and green vegetables, broccoli, okra and cabbage.

Iodine

Iodine is essential for your metabolism, as in converting material into energy, as well as the normal functioning of the thyroid gland. It is usually found in sea fruit and so many vegetarians suffer a lack. Vegetarian sources include cooking salt, table salt and enriched dairy products.

Iron

The body requires iron to make hemoglobin which carries the oxygen in the blood stream. Red meat and poultry are a great source of iron, but if you are looking for vegetarian alternatives, you can get your iron from dried fruit, legumes, seeds, vegetables and whole wheat grains and flax seeds. Take into account that when you take these with coffee, tea or cacao, their absorption rate goes down because these products contains mixtures that block the absorption of iron. This is the reason why vegetarians are advised to consume iron with sources rich in vitamin C, such as oranges, peppers, strawberries and guavas, which markedly improve its absorption.

Omega 3

DHA and EPA are two type of the omega 3 fatty acid, and they are important to the development of both the eyes and the brain, as well as keeping your heart healthy and ticking. Omega 3 is mainly found in fatty fish, like salmon and tuna, but can also be consumed from vegetarian sources such as flax seeds, walnuts, canola oil, flax oil, soy oil and soy products. Some types of energy bars also have omega 3 in them.

Protein

Every cell in our body contains protein, and we need it in order to fix cell damage, build tissues, grow hair, fingernails and bones. Protein is in almost every food we eat, and so there's a large variety of vegetarian sources: Soy, beans, bran, lentils, chickpeas, seeds, almonds and eggs to name a few.

Vitamin B12

Vitamin B12 helps produce red blood cells and DNA, and is required for the neurological functioning of the body. It is found naturally in meat, but is also added to foods like soy milk and energy bars, and can also be found in eggs and various cheeses like yellow cheese, mozzarella cheese, pate cheese, cottage and eggs.

Vitamin D

Vitamin D helps the body absorb calcium and is important to bone health, as well as serving an important function in the nervous system, the muscle system and the immune system. The body makes vitamin D when the skin is exposed to the sun, but modern living as well as cloudy environments, don't always allow enough exposure. Vegetarian sources for vitamin D include: Milk and enriched soy milk, certain mushrooms, banana and avocado.

Zinc

Zinc is extremely important if you want a functioning immune system and body cells. Although it can be found a-plenty in beef, you can also consume it from soy products, peanuts, hummus, pine nuts, walnuts, almonds, wheat germ, oatmeal and a variety of legumes, if in smaller concentrations.

Posted by Zaffar Iqbal Durrani

Foods for Good Health & Weight Loss...

"Knowledge is the only treasure that increases on sharing"

Kiwis

These sweet, tart treats are now showing up in even the smallest grocery stores. And nibbling one or two of them daily could help you reach your weight loss goals a whole lot sooner. That’s because kiwis are loaded with chlorophyll -- a green pigment that heals and energizes the liver, increasing this organ’s ability to burn fat for fuel, Another perk: A study published in the journal Thorax suggests that the kiwi’s healing vitamin C and chlorophyll can help cut lung troubles -- like shortness of breath and wheezing during exercise -- by as much as 32 percent.

Lima Beans

To lose weight at a steady clip, you need to keep your blood sugar levels low, since your body will only dip into your fat stores if its supply of easy-to-burn sugars dries up,

Chilies

Jalapenos, habaneros, serranos, fresnos...these mouth-watering fruits (yes, they’re fruits!) can do a lot more than just jazz up your favorite soups and chilies. According to a British research team, their active ingredient -- capsaicin -- can also boost your fat-burning metabolic rate by 10 percent for up to three hours at a stretch. Another fiery fact: Canadian research shows that chilies suppress appetite, helping you feel full on 200 fewer calories per meal

Green Beans

Add half a cup of green beans to your evening meal and you’ll feel full almost twice as quickly -- and stay full for three hours straight, say Stanford University researchers. Credit green beans’ appetite-controlling blend of omega-3 fatty acids, magnesium and fiber. And here’s the kicker: According to Stanford studies, green beans are also high in anti-inflammatory enzymes -- compounds that can help flush excess water weight out of cellulite-prone areas.

Watermelon

If you’re looking for a slimming snack, watermelon can’t be beat. You’d have to eat six cups of the stuff to get the calories in just half a cup of Haagen-Daz vanilla ice cream! And watermelon’s no slouch in the beauty-boosting department, either. According to Tufts University researchers, it’s loaded with lycopene -- a plant compound that acts like an internal sunblock, upping your protection against damaging UV rays by as much as 46 percent, helping to prevent collagen damage and skin sagging.

Pluots

These tasty fruits (which are sometimes sold under the name dinosaur eggs due to their odd coloring) are actually part plum and part apricot. And if a sweet tooth is killing your efforts to stick to a healthy diet, enjoying two of them daily could be your ticket to slim. Pluots have an intense, sweet flavor and delicate, fruity scent -- and when their distinctive taste and smell reach your brain’s olfactory nerve, they can shut down sugar cravings in as little as five minutes, says Dr. Hirsch.

Strawberries

Who can resist a bowl of juicy red berries? Pop’em freely, because they’re the perfect summer snack: filling, light on calories and laden with nutrients from omega 3 fats to cancer-fighting polyphenols. “Just half a cup of strawberries provides over 70 percent of your daily Vitamin C, plus fiber and an array of antioxidants,” says weight-loss coach Jackie Keller.

Squash

From pattypan to zucchini, summer squash delivers major vitamins and nutrients (including magnesium, potassium and copper), to the tune of a mere 80 calories per half cup. With its bright colors and earthy flavor, squash makes the perfect side dish to any meal. On BBQ days, toss zucchini on the grill.

Mangoes

Dense with antioxidants -- plus protein and omega 3 fats -- mangoes are a delicious, low-calorie way to bulk up meals with exotic flavor, ensuring "healthy" fare doesn't fall into a rut. Toss on top of oatmeal or yogurt, in salads and even in stir-fries.

Gala Apple

They start cropping up in August, and their mild, sweet flavor, thin skin, small size and resistance to bruising makes them one of the most loved apples nationwide. Munch one before lunch and another before supper, and Brazilian researchers say you could effortlessly shed three pounds of fat in one month. The reason? Apples are nature’s number one source of pectin -- a soluble fiber that blocks the absorption of dietary fats. Good news: Apples are also rich in quercetin and ellagic acid -- compounds that cut your liver’s production of artery-clogging LDL cholesterol by 34 percent, say researchers at the University of California at Davis.

With Best Regards,

Posted by Zaffar Iqbal Durrani

MANTRAS FOR AGING

Many people feel unhappy, health-wise and security-wise, after 60 years of age, owing to the diminishing importance given to them and their opinions. But, it need not be so, if only we understand the basic principles of life and follow them scrupulously. Here are ten mantras to age gracefully and make life after retirement pleasant.

1. *Never say “I am aged.”* 

There are three ages, chronological, biological and psychological. The first is calculated based on our date of birth; the second is determined by the health conditions; the third is how old we feel we are. While we don't have control over the first, we can take care of our health with good diet, exercise and a cheerful attitude. A positive attitude and optimistic thinking can reverse the third age.

2. *Health is Wealth.* 

If you really love your kith and kin, taking care of your health should be your priority. Thus, you will not be a burden to them. Have an annual health check-up and take the prescribed medicines regularly. Do take health insurance coverage.

3. *Money is Important.* 

Money is essential for meeting the basic necessities of life, keeping good health and earning family respect and security. Don't spend beyond your means even for your children. You have lived for them all through and it is time you enjoyed a harmonious life with your spouse. If your children are grateful and they take care of you, you are blessed. But, never take it for granted.

4. *Relaxation and Recreation.* 

The most relaxing and recreating forces are a healthy religious attitude, good sleep, music and laughter. Have faith in ALLAH, learn to sleep well, love good music and see the funny side of life.

5. *Time is Precious.* 

It is almost like holding a horse's reins. When they are in your hands, you can control them. Imagine that every day you are born again. Yesterday is a cancelled cheque. Tomorrow is a promissory note. Today is ready cash – use it profitably. Live this moment; live it fully, now, in the present time.

6. *Change is the only Permanent Thing.* 

We should accept change – it is inevitable. The only way to make sense out of change is to join in the dance. Change has brought about many pleasant things. We should be happy that our children are blessed.

7. *Enlightened Selfishness.* 

All of us are basically selfish. Whatever we do, we expect something in return. We should definitely be grateful to those who stood by us. But, our focus should be on the internal satisfaction and the happiness we derive by doing good for others, without expecting anything in return. Perform a random act of kindness daily.

8. *Forget and Forgive.* 

Don’t be bothered too much about others' mistakes. We are not spiritual enough to show our other cheek when we are slapped in one. But for the sake of our own health and happiness, let us forgive and forget them. Otherwise, we will be only increasing our blood pressure.

9. *Everything has a Purpose.* 

Take life as it comes. Accept yourself as you are and also accept others for what they are. Everybody is unique and is right in his own way.

10. *Overcome the Fear of Death.* 

We all know that one day we have to leave this world. Still we are afraid of death. We think that our spouse and children will be unable to withstand our loss. But the truth is no one is going to die for you; they may be depressed for some time. Time heals everything and they will go on.

Cheers!***

Posted by Zaffar Iqbal Durrani

For Healthy Hair

We all know that a well-balanced diet is healthy for our body and critical for optimal health and performance. Our hair is no different. A mixture of protein, complex carbohydrates, vitamins, minerals and iron are all required for healthy, strong hair.
It’s all about balance when it comes to optimal nutrition for maintaining healthy hair. “Hair is a fast-growing tissue and it’s likely to make demands on your body,” says Brian Thompson, principal trichologist and director of product development at Philip Kingsley Trichological Center in New York and London. “You need a mixture of protein, complex carbohydrates, and vitamins and minerals. But if you consume too much of any one thing, particularly certain vitamins and minerals, you can create problems with hair growth.”

Read on for the 10 top foods that should be the foundation of your healthy hair diet.

Carrot

Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision. Since a healthy scalp is essential for a shiny, well-conditioned head of hair, you’d be wise to include carrots in your diet as snacks or toppings on your salad.

Low-Fat Dairy Products

Low-fat dairy products like skim milk and yogurt are great sources of calcium, an important mineral for hair growth.
They also contain whey and casein, two high-quality protein sources. For some healthy hair foods “to-go,” try throwing a yogurt or cottage cheese cup in your bag when you head out in the morning to snack on later in the day. You can even boost their hair benefits by stirring in a couple of tablespoons of ground flax-seeds or walnuts for omega-3 fatty acids and zinc.
Oysters

Oysters may be better known for their reputation as an aphrodisiac, but they can also lead to healthy hair and who doesn't love that?
The key to their love and hair-boosting abilities is zinc a powerful antioxidant. If oysters don’t make a regular appearance on your dinner plate, don’t despair. In addition to getting it from whole grains and nuts, you can also get zinc from beef and lamb.
Whole Grains

Sink your teeth into hearty whole grains, including whole-wheat bread and fortified whole-grain breakfast cereals, for a hair-healthy dose of zinc, iron, and B vitamins.

A whole-grain snack can also be a great go-to food when your energy is zapped halfway through the afternoon, and you've still got hours to go before dinner.
Eggs

When it comes to healthy hair, it doesn’t matter whether you like your eggs scrambled, fried, or over easy.

However they’re served up, eggs are one of the best protein sources you can find. They also contain biotin and vitamin B-12, which are important beauty nutrients.
Nuts

Do you go nuts for thick, shiny hair? You should. Brazil nuts are one of nature’s best sources of selenium, an important mineral for the health of your scalp.

Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair.
They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.
Beans 

Beans, beans, they’re good for your … hair? Yes, it’s true. Legumes like kidney beans and lentils should be an important part of your hair-care diet.

Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair. Blatner, who is also a spokeswoman for the American Dietetic Association, recommends three or more cups of lentils or beans each week.
Dark Green Vegetables

Popeye the Sailor Man didn’t eat all that spinach for healthy hair, but he could have. Spinach, like broccoli and Swiss chard, is an excellent source of vitamins A and C, which your body needs to produce sebum.
The oily substance, secreted by your hair follicles, is the body’s natural hair conditioner. Dark green vegetables also provide iron and calcium.
Water

If you have dry hair or just want to prevent straw-like strands drink more. “Hair is one-quarter water,” White says.
He recommends the typical eight glasses a day. Bring a water bottle to work so you don’t spend the entire day refilling your mug at the fountain.
Red Meat

If you don’t have high cholesterol, Thompson recommends eating red meat twice a week for optimal hair health. Not only does red meat have the protein you need, but also B vitamins, iron, and zinc, important minerals for healthy hair.

Posted by Zaffar Iqbal Durrani

Sugar Can Do a Lot More than Just Sweeten!

Besides been the material we love to taste the most, sugar can help out with plenty of other things, and is always worth having around the house. We've collected a few of these uses for you to learn about - you'll never think of sugar as just a sweetener again! 

1. Calming babies:

Studies in Pediatrics show that babies who have been given a solution containing one spoon of sugar and four glasses of water before being vaccinated reacted more calmly to shots than those who didn't.

2. Treating wounds:

A pinch of sugar may help heal many types of wounds. Among them: Pressure wounds, ulcers and cuts. All you need to do is pour a little sugar on the wound and it will kill all the bacteria in the area and even relieve local chronic pain.

3. Treating a burnt tongue:

Sipping too quickly from a scolding coffee cup, biting into a steaming pizza, it's easy to burn your tongue, and that feeling isn't very pleasant. In order to alleviate this uncomfortable feeling, put a little sugar on the burnt area.

4. Body peeling:

Due to its rough texture, sugar can be used as a perfect peeling agent and offer great aid in your grooming routine. A simple peel can be made by mixing sugar with different kinds of oil (Canola, almond, jojoba or olive), as well as add essential oils to the mix or some vanilla abstract to upgrade the scent. An addition of vitamins in the form of a banana will help, and you can mash it and combine with three spoons of sugar and one of olive oil to create the peeling.

5. Cleaning dirty hands:

When the hands are very dirty (from color or grease, for instance), you can use sugar to remove the hard stains. The sugar will be added to soap foam and give it a good rub.

6. Nourishing the lips:

Mixing a little jojoba oil with olive oil with a drop of sugar powder and the mint or vanilla extract can create a natural moisturizing cream that's both intensive and extremely efficient at nourishing your lips. Smear some of it on your lips and gently rub. 

Also, if you want your lips to look better with lipstick on, just put a nice amount of sugar on the lips and allow it to absorb for several minutes.

7. Terminating pests:

If the roots of your garden plants are full of worms, you'll probably be happy to find out they can be killed using sugar. Bury 5 kilos of sugar for each 250 meter square of land, and wait patiently - the sugar will naturally kill all the worms.

Sugar can also be used to capture and kill other pests. To catch annoying flies, create a mixture of equal amounts of honey, sugar and water and boil it in a pot while stirring. Then take a square of sticky paper and create a hole on one end. Pour the mixture, after it cools, on the sticky side of the square and hang it on the wall with a string. The flies will go for the honey and stick to your smart trap. 

To get rid of cockroaches, put equal amounts of sugar and baking powder near their hideouts. The sugar will draw them in while the baking powder will kill them.

8. Nourishing the roots of your flowers:

To give a better look to your home flower patch, you can use three teaspoons of sugar with two tablespoons of white vinegar for each liter of water we give them. The sugar will help nourish the stems while the vinegar will prevent bacteria from growing.

9. Cleaning grass stains:

Make a mixture from hot water and sugar and smear on clothes with grass stains. Allow it to soak into the clothes for about an hour or a bit more (depending on how covered it is in the stains), and then put in the laundry as usual.

10. Keeping food fresh:

If you put a cake or cookies in a sealed container in which a few sugar cubes are places, they will keep fresh for longer. Same goes for cheese.

Posted by Zaffar Iqbal Durrani

Are Energy Drinks Good For You? - The Healthiest Energy Drink

Energy Drinks, you either love them or you hate them. They've become a source of energy millions of people all over the world rely on to get through their hectic schedules.

Energy drinks have been around for years but only recently have they become hugely popular in the early 2000's with the re-designed release of Red Bull's 250 ml original tall slim blue and silver can. The product has since had huge success and in 2012 it was reported Red Bull sold a massive 5.2 billion can worldwide.

So why is Red Bull so popular? Well, one of the main reasons was because it was marketed with sports, offering the consumer an edge when they perform or compete. The inevitability happened and more and more people began using it in every day life.

Energy drinks have been around for years. They first became introduced to the world in the 1960's in Asia and were unheard of in the west. Energy drinks were manufactured to workers so they could work longer and harder. It didn't take long before the west realised the productivity and profitability benefits of energy drinks and began to market their own versions. One of the first examples was the 'Jolt Energy Drink' which became hugely popular amongst college students in the 1980's and is still enjoyed today.

Since Red Bull, a huge number of competitors have been popping up all over the world to rival the industry leading name.

So are energy drinks good for you? Do they really offer you the energy you need? and are they just a quick fix that may not be good for you in the long run?

How Do Energy Drinks Work?

How do energy drinks work? Well, they do exactly what they say on the tin. Energy drinks give you a short term boost in energy when you need it the most. There are two main ingredients used in energy drinks, caffeine and sugar.

These two ingredients stimulate the brain and body for a short period of time usually between 10-30 minutes. A typical energy drink has 80 milligrams of caffeine which is the same as a standard cup of coffee. This is ideal for sports people who want that extra 'boost' of energy when they perform.

Energy Drink Ingredients - What's In Energy Drinks?

The ingredients in energy drinks differ from brand to brand but there are a few which remain the same;

Ephedrine: This stimulant works on stimulating the nervous system which has had questions risen about it's long term effects on the heart.

Taurine: An amino acid which is naturally produced by the body to regulate heart beat.

Ginseng: A natural root used for years in Chinese medicine. This ingredient is known for it's stress relieving properties and energy boosting qualities.

Guarana seed: A natural stimulant found in places like Brazil and used widely in many energy boosting products.

Creatine: An organic acid used to supply energy for muscle contractions. It's also used by weight lifters for it's 'bulking' effect.

B-vitamins: These vitamins are used by the body to convert sugar into usable energy.

By looking at the ingredients, energy drinks appear to be a healthy source of energy. However, many health experts believe they are simply not. They believe that the extra caffeine and sugar in these types of drinks can cause obesity and other health conditions.

Energy Drink Facts

Here are some energy drink facts you may not of known;

- Energy drinks are a multi-billion dollar industry

- Drinking a common energy drink is the same as a standard cup of coffee

- Energy drinks increase blood pressure over a long period of consumption

- Energy drinks can cause an irregular heart beat

- Energy drinks were first created in Asia, not the west

- They can cause liver damage

- They can cause high levels of dehydration

- After the effects of an energy drink, you normally feel more tired than you did before you drank one

- Energy drinks are not a good/safe aid during exercise and shouldn't be confused with sports drinks

- An excessive amount can cause you to become anxious and restless

- Long periods of energy drink consumption can lead to sleep deprivation

Are Energy Drinks Good For You? - Side Effects

Like anything you consume, energy drinks should be used in moderation. There are some side effects that are related to over consumption of energy drinks.

Energy drinks have high volumes of caffeine in them. Drinking to much caffeine can cause anxiety, jitteriness and heart problems from your heart being made to pump excessively.

Energy Drinks are a diuretic which means they force out more fluid then they put into the body. This is why it's advised athletes and other sports people need to be careful because you can become dehydrated very easily.

A big concern from health experts is the effect energy drinks are having on today's children. Energy drink companies are notorious for marketing their products through fancy and cool adverts aimed at the youth. Children are made to believe these energy drinks are a 'must have' and are seen as 'cool' to buy. This itself has lead to many issues like concentration and disruptions. Many schools have taken to the length of banning these drinks in school grounds because of this.

Example: Monster Energy Drink Nutrition Facts

Like Red Bull, Monster energy drinks have become hugely popular among today's youth. The advertising and design of the cans has attracted millions of sales in the first few years or release. However, this fix energy drink comes with its own health risks, so here are the monster energy drink nutrition facts;

Monster has 52 g of sugar in each can. A mans daily allowance of sugar is 70 g and a woman's is 50 g. If you are a woman, you are consuming your entire days allowance in one can! The problem is, people that enjoy these type of energy drinks will drink 2-3 cans a day depending on what they are doing. This high level of sugar and caffeine is what's worrying health experts. The young generation are growing up on these drinks which cause long term conditions like heart disease, type 2 diabetes and obesity. By the time they are adults, they could be suffering from any number of these conditions.

What is the healthiest energy drink?

So, what is the healthiest energy drink? Energy drinks aren't considered healthy by health experts and there are plenty of healthy alternatives, however we've found two of the healthiest energy drinks you can purchase today;

Red Bull Sugar Free

Being the worlds best known energy drink, Red Bull have a sugar free option. It only contains 10 calories compared to the originals 110 calories making it less sweet tasting but it still gives you a nice energy boost.

The sugar free option is still loaded with caffeine and taurine however the lower sugar count reduces the risk of obesity and high blood pressure.

This does not mean you can drink 5 of these in one go, because the caffeine can still make you feel anxious if you over do it so you should only drink one every 4 hours if you have to. The Red Bull sugar free option is definitely the most recognized healthy energy drink and if you don't mind the less sweet taste this energy booster is a perfect alternative.

Enviga (The Calorie Burner)

Enviga is a top contender for the healthiest energy drink. It's not like regular energy drinks. Instead Enviga takes a more natural approach to energy supply.

Where conventional energy drinks work by giving the consumer energy through sugar and caffeine, Enviga uses natural ingredients such as green tea to help you release energy slower, making it last longer. It comes in 3 delicious flavours, green tea, berry and peach.

The great thing about this energy drink is, it only has 5 calories per can! and only 100 mg of caffeine which means you're getting your energy without unneeded sugars. It's said that if you drink 3 of these spread out through the day, they can help you lose weight! It works by using natural ingredients like green tea to boost your metabolism which makes this drink the perfect workout aid. You don't even feel a 'crash' like you do with conventional energy drink either. Enviga is the healthiest energy drink and  recommended to give it a try!

Are Energy Drinks Good For You? - Conclusion

So, to answer the question, are energy drinks good for you? We'd say yes and no. You need to make sure that you drink them in moderation. It's all still up in the air about energy drinks these days but health experts are currently out-weighing the makers. Like shown above, there are some healthy alternatives to the heavily marketed conventional energy drinks which you can use instead.

It is recommended to give Enviga a try and for sure it's the healthiest energy drink. Try and stay away from the high sugar containing energy drinks because that's why they are addictive!

Posted by Zaffar Iqbal Durrani

Tricks to Teach Your Body

One of the complex machine in the world is nothing but Our human body. There are lot of amazing things that are yet to be learned from the human body. Not all things are know to our body, there are few cool tricks that we can teach our body.
So, let's see those cool tips...

1.) If you've got an itch in your throat, scratch your ear. When the nerves in the ear get stimulated, they create a reflex in the throat that causes a muscle spasm, which cures the itch.

2.) Having trouble hearing someone at a party or on the phone? Use your right ear it's better at picking up rapid speech. But, the left is better at picking up music tones.

3.) If you need to relieve yourself BADLY, but you're not anywhere near a bathroom, fantasize about RELATIONS. That preoccupies your brain and distracts it.

4.) Next time the doctor's going to give you an injection, COUGH as the needle is going in. The cough raises the level of pressure in your spinal canal, which limits the pain sensation as it tries to travel to your brain.

5.) Clear a stuffed nose or relieve sinus pressure by pushing your tongue against the roof of your mouth then pressing a finger between your eyebrows. Repeat that for 20 seconds it causes the vomer bone to rock, which loosens your congestion and clears you up.

6.) If you ate a big meal and you're feeling full as you go to sleep, lay on your left side. That will keep you from suffering from acid reflux it keeps your stomach lower than your esophagus, which will help keep stomach acid from sliding up your throat.

7.) You can stop a toothache by rubbing ice on the back of your hand, on the webbed area between your thumb and index finger. The nerve pathways there stimulate a part of the brain that blocks pain signals from your mouth.

8.) If you get all messed up on liquor, and the room starts spinning, put your hand on something stable. The reason: Alcohol dilutes the blood in the part of your ear called the cupola, which regulates balance. Putting your hand on something stable gives your brain another reference point, which will help make the world stop spinning.

9.) Stop a nose bleed by putting some cotton on your upper gums right behind the small dent below your nose and press against it hard. Most of the bleeding comes from the cartilage wall that divides the nose, so pressing there helps get it to stop.

10.) Slow your heart rate down by blowing on your thumb. The vagus nerve controls your heart rate, and you can calm it down by breathing.

11.) Need to breathe underwater for a while? Instead of taking a huge breath, HYPERVENTILATE before you go under, by taking a bunch of short breaths. That will trick your brain into thinking it has more oxygen, and buy you about 10 extra seconds.

12.) You can prevent BRAIN FREEZE by pressing your tongue flat against the roof of your mouth, covering as much surface area as possible. Brain freeze happens because the nerves in the roof of your mouth get extremely cold, so your brain thinks your whole body is cold. It compensates by overheating which causes your head to hurt. By warming up the roof of your mouth, you'll chill your brain and feel better.

13.) If your hand falls asleep, rock your head from side to side. That will wake your hand or arm up in less than a minute. Your hand falls asleep because of the nerves in your neck compressing so loosening your neck is the cure. If your foot falls asleep, that's governed by nerves lower in the body, so you need to stand up and walk around.

14.) Finally, this one's totally USELESS, but a nice trick. Have someone stick their arm out to the side, straight, palm down. Press down on his wrist with two fingers. He'll resist, and his arm will stay horizontal. Then, have him put his foot on a surface that's half an inch off the ground, like a stack of magazines, and do the trick again. Because his spine position is thrown off, his arm will fall right to his side, no matter how much he tries to resist.

15.) Got the hiccups? Press thumb and second finger over your eyebrows until the hiccups are over - usually shortly.

Posted by Zaffar Iqbal Durrani

Foods that are good for your heart

There is no substitute for a balanced meal. Daily exercise and avoiding junk food is the best way to lower cholesterol levels. However, you can also achieve the same by including certain foods in your diet. Read on to find out how including fruits, veggies and certain items can help you lower your cholesterol levels.

Switch to vegetable oils

Palm and coconut oil are high in saturate fats. Hence, it’s best to switch to vegetable oils such as soya, safflower, sunflower, sesame and corn oil. 

Include avocados and nuts in your diet

Monounsaturated fats found in avocados and nuts i.e., almonds, Brazil nuts, hazelnuts, peanuts and walnuts can help lower cholesterol levels and are supposedly good for your heart.

Fish

Fish is rich in omega 3 fatty acids, which reduces the risk of heart disease by lowering the production of blood cholesterol and other blood fats, and helps prevent blood clotting and reduce triglyceride levels. The best sources of omega-3 fatty acids are sardines, mackerel, salmon, tuna, trout, swordfish, anchovies, crab, sprats and kippers. For heart health, it is advisable to have at least two 100 gm portions of fish per week, with at least one portion being an oily fish.

Fruits, grains and veggies

Foods rich in fiber have shown to help lower blood cholesterol levels. They are low in fat and filling, so eating these foods makes it easier to control your weight. High fiber foods include:

* Fruits and vegetables

* Wholegrain cereals and breads

* Wholemeal flour

* Brown pasta and rice

* Breakfast cereals based on wheat and bran

* Oats

* Pulses like beans, peas and lentils

Aim for at least five servings of fruit and vegetables per day, and try to incorporate other high fibre foods such as breads, cereals and legumes into your diet on a daily basis.

Five reasons why you should gorge on apples

Good for dieters Apples are a rich source of fiber, which keeps you feeling full for a longer period without contributing to any additional calories. It takes our bodies longer to digest complex fiber as compared to sugar or refined grains. Hence, it’s a healthy snack for those looking to lose some weight. One component of an apple’s peel (which also has most of the fiber) is something called ursolic acid, which was linked to a lower risk of obesity in a recent study in mice

Lowers cholesterol.One medium-sized apple contains about four grams of fiber. Some of that is in the form of pectin, a type of soluble fiber that has been linked to lower levels of LDL or “bad” cholesterol. That’s because it supposedly blocks absorption of cholesterol, which is believed to help the body to use it rather than store it.

Boosts your immune system Apples are a good source of vitamin C, with over eight milligrams per medium-sized fruit, which amounts to roughly 14 per cent of your daily recommended intake. Hence, it’s good to build your impunity.

May fight cancer In 2004, a French research found that a chemical in apples helped prevent colon cancer. And in 2007, a study from Cornell University found additional compounds, called triterpenoids, which seem to fight against liver, colon, and breast cancers.

Reduce the risk of diabetes A 2012 study published in the American Journal of Clinical Nutrition found that apples, as well as pears and blueberries, were linked with a lower risk of developing type 2 diabetes because of a class of antioxidants, anthocyanins, that are also responsible for red, purple, and blue colours in fruits and veggies. Hence, there is some truth to the saying — An apple a day keeps the doctor away.

Nutritious food for your health

Pick an assortment of fruits and veggies to be a part of your daily diet as they come packed with essential nutrients and vitamins. The orange pigment found in pumpkin and sweet potatoes, for instance, contains the antioxidant beta carotene known to promote eye health. And, the red pigment found in pink grapefruit contains the antioxidant lycopene linked with prostate health. Here are other nutritious food items that should be part of your diet.

Sweet potatoes

Sweet potatoes are rich in the antioxidant beta-carotene and are also full of fiber, vitamin B6, folate, vitamin C and the mineral potassium. They are especially nutritious when eaten with the skin on and contrary to a popular perceptions, they are not fattening! They taste good as a baked snack. Bake or roast them, and serve with a drizzle of olive oil.

Grapefruit

Grapefruit is an excellent source of vitamin C, folate and potassium, as well as fiber. Pink grapefruits are particularly rich in the antioxidant lycopene.

Brussels sprouts 

They may look like miniature versions of cabbage but don’t be fooled by their size. Brussel sprouts are rich in phytochemicals and believed to have antioxidant properties and a great anti-cancer fighter. You can enjoy them by roasting them and sautéing them with olive oil, served with a drizzle of honey.

Pears

Rich in fiber, pears are also a good source of vitamin C. You can consume them by baking or poaching them and add it to a salad.

Kiwi

Kiwi is rich in vitamin C, potassium and fiber. You can add it to a salad or simply enjoy it whole.

Posted by Zaffar Iqbal Durrani

Life After 60

     Life can begin at 60, it is all in your hands! Many people feel unhappy, health-wise and security-wise, after 60 years of age, owing to the diminishing importance given to them and their opinions. But, it need not be so, if only we understand the basic principles of life and follow them scrupulously. Below are ten Do's to age gracefully and make life after retirement pleasant.

1. Never say I am aged : 

     There are three ages, chronological, biological, and psychological. The first is calculated based on our date of birth; the second is determined by the health conditions; the third is how old we feel we are. While we don't have control over the first, we can take care of our health with good diet, exercise and a cheerful attitude. A positive attitude and optimistic thinking can reverse the third age.

2. Health is wealth: 

     If you really love your kit and kin, taking care of your health should be your priority. Thus, you will not be a burden to them. Have an annual health check-up and take the prescribed medicines regularly. Do take health insurance coverage.

3. Money is important: 

     Money is essential for meeting the basic necessities of life, keeping good health and earning family respect and security. Don't spend beyond your means even for your children. You have lived for them all through and it is time you enjoyed a harmonious life with your spouse. If your children are grateful and they take care of you, you are blessed. But, never take it for granted.

4. Relaxation and recreation: 

     The most relaxing and recreating forces are a healthy religious attitude, good sleep, music and laughter. Have faith in God, learn to sleep well, love good music and see the funny side of life.

5. Time is precious: 

     It is almost like holding a horses' reins. When they are in your hands, you can control them. Imagine that everyday you are born again. Yesterday is a cancelled cheque. Tomorrow is a promissory note. Today is ready cash - use it profitably. Live this moment; live it fully, now, in the present time.

6. Change is the only permanent thing: 

     We should accept change - it is inevitable. The only way to make sense out of change is to join in the dance. Change has brought about many pleasant things. We should be happy that our children are blessed.

7. Enlightened selfishness: 

     All of us are basically selfish. Whatever we do, we expect something in return. We should definitely be grateful to those who stood by us. But, our focus should be on the internal satisfaction and the happiness we derive by doing good for others, without expecting anything in return. Perform a random act of kindness daily.

8. Forget and forgive: 

     Don't be bothered too much about others' mistakes. We are not spiritual enough to show our other cheek when we are slapped in one. But for the sake of our own health and happiness, let us forgive and forget them. Otherwise, we will be only increasing our blood pressure.

9. Everything has a purpose: 

     Take life as it comes. Accept yourself as you are and also accept others for what they are. Everybody is unique and is right in his own way.

10. Overcome the fear of death: 

     We all know that one day we have to leave this world. Still we are afraid of death. We think that our spouse and children will be unable to withstand our loss. But the truth is no one is going to die for you; they may be depressed for some time. Time heals everything and they will go on.

Posted by Zaffar Iqbal Durrani

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