Simple Ways to Deal with Stress

If we can integrate a few healthy habits and basic social attitudes in our daily lives, there’s a good chance the stress demons will leave us well nigh alone. To start with, let’s try getting enough sleep, making a little time to pamper ourselves like indulging in a relaxing soak (think aromatherapy oils!), maintaining a social network of friends who will listen when we need venting (nothing de-stresses like letting it off your chest!), exercising moderately, sustaining a healthy physical relationship which allows for lots of hugs and cuddles, and eating a balanced diet.

If however, you do feel strained under certain situations, there are several things you can do to relax.

Breathing exercises
This basic bodily function works wonders in releasing tension and calming the mind. If you’re unable to remove yourself from a stressful situation like when you’re driving or are in an important meeting, breathing exercises can be your saving grace. They can make you feel better straight away by oxygenating your blood to help wake up the brain and relaxing the muscles. There are many different breathing exercises you can try, but a quick and easy one involves slowly inhaling through your nose and counting till five in your head while sitting or standing in a relaxed position. Then, exhale from your mouth and count to eight as the air leaves your body. Remember to engage in a more relaxed way of breathing by letting your abdomen expand outward rather than raising your shoulders as you breathe in, allowing the lungs to be filled more fully with fresh air. Repeat this exercise several times to release tension.

If you’re unable to remove yourself from a stressful situation like when you’re driving or are in an important meeting, breathing exercises can be your saving grace.

Progressive muscle relaxation
PMR works by tensing and relaxing the muscle groups in the body to relieve tension and leaves you feeling calm in no time. We all have tried the stress-busting technique of clenching and releasing our fists. To take these benefits further start by tensing all your facial muscles into a scowl, hold this contorted expression for ten seconds and then relax completely for ten seconds. Repeat with the neck, shoulder and arm muscles, etc. As you practice PMR regularly it becomes easier to de-stress more quickly.

Meditation
If you are feeling emotionally stretched in a situation, it is liberating to give yourself a mental break. Snatch a few moments of peace and quiet, and treat yourself to visualization and guided imagery to restore your mind to its optimal level. Meditation is an extension of breathing exercises in which the brain enters a state similar to sleep, but with added benefits like the release of certain hormones. The mental focus remains on nothingness to discourage the mind from working overtime, thus decreasing stress levels. One basic meditation technique involves sitting in a comfortable position and thinking of nothing. This could be easier said than done, but practice will get you there. The idea is to quiet the mind. You can begin with considering yourself as an observer of your thoughts which will invariably creep in, particularly at the start of the session. Listen to the thoughts but don’t delve on them, let them go. Think of yourself as an outsider watching the thoughts materialize and fade away. As you master the technique of quieting your mind, stress-busting will become much easier.

It’s a proven fact that any activity that uses your physical energy results in relaxing the muscles and reducing stress.

Exercise
Exercise is by far the best way to combat stress. It’s a proven fact that any activity that uses your physical energy results in relaxing the muscles and reducing stress. It can provide an outlet for wrestling with frustrations and worries. There are a variety of different exercises you can engage in depending on your physical fitness and the availability of time and means. The easiest would be a quick walk in the park, a run around the block or a jog down the street if you’re keen on the outdoors, otherwise a treadmill is a good option as well.  These exercises increase the amounts of ‘feel good’ hormones like endorphins and serotonin in the brain, making you feel better instantly. They relieve muscle strain and lower anxiety by metabolizing adrenaline. Maintaining a good posture and aiming to exercise at least four times a week gives the best results and keeps stress at bay.

Yoga, tai chi and qi gong
These gentle techniques combine the benefits of exercise and meditation to restore peace and calm to the mind, and get rid of tensions by letting go of negative energies. Initially, you would require some training to properly practice and benefit from these, but there are DVDs and books to help even if you’re unable to join training sessions.

Foods to stave off stress
Include some of the foods listed below in your diet to remain stress free.

• Fresh fruits like blueberries, oranges, bananas and avocados are rich in vitamin C, potassium and fibre, which are known to reduce stress levels.

• Vegetables like spinach, broccoli, kale and sweet potato are loaded with vitamins that helps reduce stress

• Dried fruit and nuts like almonds, apricots, pistachios and walnuts contain vitamin B and E, plus magnesium, which is a muscle relaxant.

Taking Your Dog to Work is a Stress-buster, Finds Business Study

In an important study that all employers should note, business researchers find positive health benefits for allowing people to take their dog to work. According to the Virginia Commonwealth University (VCU) study, taking your dog to work could be good for you and your co-workers. Your pooch might even like going to work with you instead of lying around on the couch with the cat.

Four-legged friends at work good for productivity

For the study, VCU researchers measured employee stress levels from saliva samples at a company that had 20 to 30 dogs on the premises each day. The workers answered survey questions at regular intervals.

Randolph Barker, a professor of management at Virginia Commonwealth University's business school in Richmond and colleagues performed the study at Replacements Ltd.in Greensboro, North Carolina. The company has approximately 550 employees and has been allowing dogs to come to work with their owners for over 15 years.

The researchers looked at 3 groups of 76 employees – those who don’t own pets, those that do but leave their pets at home and a third group that brought their pooches to work.

People who brought their dog to work reported lower stress levels by the end of the day, though there was no different in saliva cortisol levels among the groups. Compared to two other group death levels were 11% lower among the employees who have their dogs with them at work. Not having a dog was associated with 70% higher stress levels, based on the surveys that were taken four times throughout the day.

Employees who didn’t have dogs were observed asking employees who did if they could take their co-workers pet for a walk.

At the company dogs can be seen napping at their owner’s feet in the call center, in in work areas where employees handle glassware like crystal and china and even in corporate offices.

Sandra Barker, director of the university's Center for Human-Animal Interaction co-authored the study, which though preliminary, suggests having dogs or other pets in the workplace is a stress-buster that can lead to better wellness and increased productivity and enhanced employee communication. The researchers plan to study whether dogs enjoy going to work with their owners.

Source: http://www.emaxhealth.com/1020/taking-your-dog-work-stress-buster-finds-business-study

Is a Vegetarian Diet Best for Diabetes?

Type 2 diabetes is the most common form of the disease that affects millions of people worldwide. But diabetes can also be caused by autoimmunity, known as type 1 that develops early in life. Pregnant women are at risk for gestational diabetes from hormones released during pregnancy that raise blood sugar levels. Can diabetes be avoided or controlled with a vegetarian diet?

Diabetes risk lower with less meat before pregnancy

According to a finding from the NIH/National Institute of Child Health and Human Development, published January, 2012 in the American Journal of Clinical Nutrition, women who ate a high animal fat diet prior to becoming pregnant had a higher risk of gestational diabetes that persisted even for women who exercised to thwart high blood sugars during pregnancy.

Study author Cuilin Zhang, M.D., M.P.H., Ph.D., of the Epidemiology Branch at the Eunice Kennedy Shriver National Institute of Child Health and Human Development (NICHD) said in a press release, "Our findings indicate that women who reduce the proportion of animal fat and cholesterol in their diets before pregnancy may lower their risk for gestational diabetes during pregnancy.”

The recommendation from the researchers is that women who are planning pregnancy reduce their intake of animal fat and cholesterol to 5% of total daily calories. Less animal fat in the diet was associated with a 7% lower risk of gestational diabetes.

Vegetarians at lower risk for diabetes from metabolic syndrome

An April 2011 study published in the journal Diabetes Care indeed suggested vegetarians have a 36% lower chance of developing metabolic syndrome that leads to heart disease, stroke and diabetes, compared to meat eaters.

Vegetarians can still develop metabolic syndrome but eating a plant based diet was found to lower the chances from 39% for meat eaters to just 25% for vegetarians. Semi-vegetarians risk for metabolic syndrome was 37% per the study results.

Lead researcher Nico S. Rizzo, PhD said the finding, which came from a long-term study lifestyle and health of almost 100,000 Seventh-day Adventist Christians across the United States and Canada, was a ‘surprise’.

"I was not sure if there would be a significant difference between vegetarians and non-vegetarians, and I was surprised by just how much the numbers contrast," he continues. "It indicates that lifestyle factors such as diet can be important in the prevention of metabolic syndrome”.

According to the National Institutes of Health, the two most important risk factors for metabolic syndrome that can lead to diabetes and complications of stroke and heart disease are increased waist circumference and insulin resistance.

Gary Fraser, MD, PhD who headed the Adventist Study 2 says, "Trending toward a plant-based diet is a sensible choice."

Switching to a vegetarian diet, combined with exercising at least 3 times a week might also offer significant protection against diabetes for African-Americans who are at greater risk for developing the disease.

Blacks are also more likely to experience type 2 diabetes complications that include kidney disease and amputation of the extremities, according to the U.S. Department of Health and Humana Services.

"These findings are encouraging for preventing type 2 diabetes in the black population, which is more susceptible to the disease than other populations," said Serena Tonstad, MD, a professor at Loma Linda University and lead author of the research, published in the October, 2011 issue of Nutrition, Metabolism & Cardiovascular Diseases.

Just adopting a Mediterranean diet that includes plenty of plant-based foods such as olive oil, grains, fruits, nuts and vegetables, fish and is low in meat, dairy products and alcohol might cut your chances of developing type 2 diabetes by 35%, according to findings published in 2008 in the British Medical Journal.

Plant based food could cut risk of type 2 diabetes complications

Eating nuts, such as almonds, fiber food that include oats and barley, plant sterols and soy proteins that are part of a vegetarian diet can help keep cholesterol levels in check. High cholesterol is a major contributor to heart disease for people with type 2 diabetes.

A 2003 report published in the Journal of Clinical Nutrition also suggested reducing meat in the diet can protect the kidneys from harm and “could produce very significant metabolic advantages for the prevention and treatment of diabetes and its complications.”

Eating a plant-based diet is also humane, considering current factory farming methods, found by the Pew Commission on Industrial Farm Animal Production (PCIFAP) to “…threaten public health, the environment, animal health and well-being, and rural communities.”

If you’re considering a vegetarian diet for preventing or managing type 2 diabetes, speak with your doctor first.

Studies show vegetarians have less chance of developing type 2 diabetes from metabolic syndrome and that eating a plant based diet has benefits for controlling the disease that is expected to affect 1 in 10 people by the year 2030. Women might also cut their risk of gestational diabetes by lowering their intake of meat before getting pregnant.

Resources
NIH News
“High animal fat diet increases gestational diabetes risk”
January 25, 2012

Source: http://www.emaxhealth.com/1020/vegetarian-diet-best-diabetes

7 High-Protein Meat Substitutes for Fall

Whether you’re a vegetarian or a flexitarian , cooler weather makes this the perfect time to start thinking about stews , stir-fries, and other main dish meals made with meat substitutes.

But making sure you get all the flavor and protein “bang for your buck” can be a challenge. Last year I was served a “seitan turkey” in the shape of a bird for Thanksgiving dinner. It was delicious, and the meat substitute made a very credible poultry!

More recently I’ve whipped up a great tempeh “steak” with fried potatoes (no complaints from the carnivores at the table!), but a subsequent tofu stir-fry, with a bottled teriyaki sauce, ended up mushy and too sweet.

If you’re experimenting with going vegetarian, vegan, or flexitarian, this guide to meat substitutes can help you make smart choices.

Tofu
Tofu is the mild, soft, white curd make from the soybean. Subtle in flavor and very versatile, it can be stir-fried, deep-fried, pureed, cubed and tossed into soups or stews, or even whipped into mousse. Best of all, it packs a whopping 10 grams of protein per half cup, for fewer than 100 calories. Tip: If you are new to tofu, try the “firm” kind (it’s easier to slice than the silken variety).

Health.com: What Can You Make with Tofu?

Tempeh
Tempeh will never win any beauty contests. The traditional soy product, made of cultured and fermented soybeans, looks like a little bit like rocks bound together with white fungus. Don’t look, eat! Tempeh is revelation, packed with protein (15 grams per half cup), meaty and mild, versatile and highly digestible. Use it anywhere you would tofu; it holds up especially well between two slices of bread or stir-fried.

Try these recipes:
Spicy Asparagus-Tempeh Stir-Fry
Tempeh Fajitas

Seitan
This meat alternative, more popular in Asian countries than in the United States, looks a lot like duck meat and tastes, well, like chicken http://www.health.com/health/gallery/0,,20336762,00.html. Also called wheat gluten, seitan is made of powdered whole wheat flour mixed with water, pulled and processed, and well-seasoned with salt and other savory flavors. It has less protein than the other meat substitutes on this list, but you can sneak it into any recipe that calls for poultry.

Try this recipe:
Sweet and Sour Seitan

Edamame
Quick…what bean has the most protein? Soybeans of course, with nearly 20 grams per cup. And edamame are nothing more than fresh soybeans (you knew that right?). Tip: Buy em frozen and shelled, then toss them into any soup or salad.

Health.com: 3 Ways to Cook With Frozen Edamame

Beans
Beans are amazingly high in fiber and protein, and they’re meaty and delicious enough to sub for steak and chicken in most meals. The highest protein beans are fava and kidney, but any bean you crave will be a healthy meat-free choice.

Try these recipes:
Black Bean & Zucchini Quesadillas
Warm Two-Bean Chard Salad
Baked Chickpeas with Paneer

Texturized Vegetable Protein (TVP)
That crumbly quality you get in your veggie burger? Probably comes from TVP, a product made from soy flour. It packs the same amount of protein as tofu, but some find it a little easier to digest.

Quorn
Quorn is a controversial meat substitute widely available in the United Kindom that takes the shape of chicken patties or nuggets. It tastes pretty good, but is made from a fungus in fermentation tanks and has been linked to allergic reactions. If you try it, let us know what you think!

Source: http://news.health.com/2012/10/04/high-protein-meat-substitutes-perfect-for-fall/

Sources of vitamin D for Vegetarians

Weak muscles and poor bone density are some of the symptoms of vitamin D deficiency. But there are chances that lack of this vitamin can cause asthma in children, cognitive impairment at an older age, intolerance to glucose and multiple sclerosis.

Quite serious illnesses, but they can be prevented. However, the rules differ for vegetarians. What are the healthy vegetarian sources of vitamin D? Let's find out.

Recommended daily allowance for vitamin D
For those between 1 - 70 years, the daily allowance is 15 micrograms, that is, 600 International Unit (IU).

For those older than 70 years, it is recommended to have 800 IU daily that equals to 20 microgram.

Soy products:
Soy products like tofu and soy chunks are a healthy source of vitamin D. These products are easily available at a supermarket. Tofu may be a new ingredient for some, but Indians have been using soy chunks for a long time.

Fortified cereals:
Oatmeals and breakfast cereals are fortified with different vitamins. Check the label to ensure that you are getting the right amount of vitamin D in your body.

Mushrooms:
You can eat mushrooms as starters or prepare a side dish for dinner; mushrooms are a favourite with the kids. This goes for non vegetarians too. If your child makes a fuss about eating, then try some delicious mushroom preparations.

Sunlight:
Science textbooks highlight this fact - sunlight is the biggest source of Vitamin D. But remember to bask in the sun for 10 -15 minutes before 8am and at dusk. Beyond that you are asking for trouble, you don't want skin ailments to plague your skin.

Fruits:
Most fruits lack vitamin D with the exception of oranges. A glass of orange juice is rich in calcium and vitamin D.

Fortified margarine:
Word of caution: Use margarine like a miser, large portions of margarine can be unhealthy. Before purchase, check if the margarine is fortified with vitamin D.

Alternative milk:
Opt for alternative milk like soy, rice and coconut. Most mothers use coconut and rice milk with food, but what about soy? Dairy products like yogurt are now made from soy milk.

Source: Times of India

Riskiest Foods

Safe handling and cooking of food are highly recommended and significantly cuts the risks, but won't guarantee that you'll always avoid contamination.

Leafy greens
Lettuce and other leafy greens are super healthy but also susceptible to contamination through improper processing or handling. Most of the bacteria are in the outer leaves, discard and rinse the rest a few times. Bagged salad should also be washed.

Potatoes
Food poisoning linked to this popular vegetable is often caused by dishes like potato salad that are improperly refrigerated. Potatoes can also be contaminated during agricultural processing. Scrub well and cook thoroughly.

Tomatoes
Salmonella can live in the raw fruit, but multiply when tomatoes are cut and left in a warm environment. Store items like fresh salsa in the fridge.

Beansprouts
The warm, moist conditions that are ideal for growing beansprouts are also great for cultivating bacteria. It’s recommended that children, the elderly, and anyone with a compromised immune system avoid consuming raw beansprouts.

Berries
Most cases of illnesses associated with berries occur from fruit that is contaminated by sick farm workers or exposed to dirty water. Rinse berries thoroughly and find trusted local source for in season fruit.

Source: http://uk.lifestyle.yahoo.com/11-riskiest-foods.html

Want Better Health? Your Eating Environment Matters

Food choice, nutrition and diet have been growing topics hotly debated in the public arena.

But despite increased public awareness that food choice plays a vital role in health, most Americans continue to eat too few fruits, vegetables and whole grains (USDA Center for Nutrition Policy and Promotion).

The Obesity Epidemic

With more than two-thirds of American adults either overweight or obese, what American’s eat is a topic that cannot be dismissed lightly.  Studies on obesity in America have found that rates of obesity among adults has more than doubled since 1980 and that rates among children, even those as young as 2 to 5, are alarming.  Obesity rates for adolescents have tripled, while those for children aged 6-11 have quadrupled.

Along with what many have begun to refer to as an epidemic of obesity, has also come an increased focus on healthy eating behaviors and lifestyle choices.  The questions researchers and health advocates ask include: what contributes to unhealthy lifestyle choices and which interventions lead to successful behavior change, weight loss and improved health?

Education about nutrition has been finding its way into the public domain.  Magazines and newspapers, advertisements on television and information in our children’s classrooms are a few of the ways health educators have increased the knowledge of the public at large.

Environment Matters

But this fight to educate the public about a healthy lifestyle can get lost in the wealth of unhealthy products American’s encounter throughout daily life. Fast food restaurants, shopping malls, workplaces, and corner stores make eating healthy a challenge.

Not only are we surrounded by unhealthy food options, we are also surrounded by unhealthy messages about food.  The environment in which we live and work has a significant impact on what we view as healthy and on how much food we believe we need to eat.

We may not pay close attention to the billboards with coffee drinks heaped with whipped cream being consumed by happy and thin models, or commercials in which physically fit sports fans watch a game with a bucket of fried chicken, but they do have an impact on how much we believe we can and need to eat.

Effective nutrition education and behavior change requires multifaceted interventions.  Education alone has not lead to great behavior change.  Lasting change appears to require education, individual intervention and changes to our environment to make the healthy choice the easy (and obvious) choice.

Individual differences in our beliefs and attitudes about food have an impact on what and how much we eat, but so does our environment.  The people around us, the messages we see at work, on TV and in our communities and, yes, even information about the calories in a Big Mac can have an impact on the food choices we make.

If we want better health, we may need to change how we think about food; increasing your awareness about how your environment influences your thoughts about food is one place to start.

Source: http://psychcentral.com/blog/archives/2012/09/25/want-better-health-your-eating-environment-matters/