Woman and Health (Osteoporosis)

10 Facts about Osteoporosis

Throughout your life, you constantly lose old bone and form new bone. As a teenager and young adult, your body makes more bone than it loses, but with age, bone production drops off and bone loss increases, putting you at greater risk for Osteoporosis.

1. A broken bone could mean you already have Osteoporosis. Most people just assume that a broken bone is due  to trauma and don't realise that your bone could have been weakened prior to the trauma.


2. Having diabetes raises your risk for Osteoporosis.


3. Being thin also raises your risk of Osteoporosis. Having a small frame means you have bones that are less dense and more vulnerable to Osteoporosis.


4. Not getting enough calcium put your bones at risk.


5. A lack of Vitamin D also puts you at risk. Vitamin D is very important for bone health because it helps bone absorb calcium.


6. Some medications you take may hurt your bones. Antidepressants, corticosteroids and proton pump inhibitors can put your bones under enormous stress.


7 After menopause your risk increases.


8. A bone density test can help detect bone loss.


9. Weight bearing exercises helps increases your bone density. (walking, weight training etc)


10. Not everyone who has Osteoporosis needs medication. Often lifestyle change can help increase your bone density.

Paprika & Red Pepper Soup with Pistachio Puree

INGREDIENTS

• 2 tablespoons canola oil
• 1 small onion, diced
• 2 large red bell peppers, halved lengthwise, stemmed, seeded and diced
• 1-2 fresh green Thai or serrano chiles, stemmed and coarsely chopped
• 2 teaspoons sweet Hungarian paprika
• 1 teaspoon kosher or sea salt
• 1/2 teaspoon ground cardamom
• 1/2 cup unsalted shelled pistachios
• 2 cups vegetable broth or water
• 1 cup nonfat buttermilk
• 2 tablespoons whipping cream
• 1/4 cup finely chopped fresh cilantro or basil

PREPARATION

1. Heat oil in a large saucepan or Dutch oven over medium-high heat. Add onion, bell peppers and chile to taste. Cook, stirring, until the vegetables release some of their juices and the onion is lightly brown around the edges, 3 to 5 minutes. Sprinkle the vegetables with paprika, salt and cardamom and cook, stirring, until the spices are very fragrant, 1 to 2 minutes.
2. Add pistachios and broth (or water). Stir and bring to a boil. Reduce the heat to medium-low and simmer, covered, stirring occasionally, until the peppers are fork-tender, 20 to 25 minutes. Remove from the heat; let cool 5 minutes.
3. Transfer the soup to a blender (in batches if necessary) and puree until smooth. (Use caution when pureeing hot liquids.) Return the soup to the pan.
4. Whisk buttermilk and cream in a bowl; stir into the soup. Gently warm over low heat. Serve sprinkled with cilantro (or basil).

TIPS & NOTES

• Make Ahead Tip: Cover and refrigerate for up to 2 days.

NUTRITION

Per serving: 246 calories; 17 g fat ( 3 g sat , 9 g mono ); 9 mg cholesterol; 18 g carbohydrates; 0 g added sugars; 7 g protein; 5 g fiber; 574 mg sodium; 419 mg potassium.

NUTRITION PROFILE

Low calorie | Low carbohydrate | High fiber |Low cholesterol | Healthy weight | Diabetes appropriate | Gluten free |

Soup-er way to shed some Kilo's

If you anything like Me, then cooking can be a bit of an "experiment" every time you enter the kitchen :-) I'm not exactly Master Chef South Africa but I do kinda know my way around the kitchen... LOL

I found a few really awesome healthy soup recipes which I have to share with you.

You don't have to know a thing about cooking to make great soup. Here's our 3-step soup-for-dummies secret:

1. Fill a pot with water and turn on the heat. How ya' doing so far? LOL
2. Throw in lots of colorful, chopped vegetables: carrots, celery, red peppers, onions, garlic, and any other firm ones first. Then add tomatoes, dark greens, zucchini, whatever. All are chock-full of nutrients, with almost zero calories and fat. Enrich the flavor and up the protein with beans (fiber plus favor), chicken, or fish.
3. Be bold with spices. Cayenne and hot peppers, rich in capsaicin, not only rev up the flavor but even help you burn fat a little faster, too.

Pea Soup

I

NGREDIENTS

• 12 cups water
• 2 pounds English peas with shells
• 1/3 cup finely chopped fresh dill, plus sprigs for garnish
• 1 teaspoon salt
• Freshly ground pepper, to taste
• 3/4 cup low-fat plain yogurt

PREPARATION

1. Bring water to a boil in a large pot. Add peas, return to a boil and then reduce to a simmer. Cook, stirring occasionally, for 45 minutes.
2. Using a slotted spoon, transfer one-third of the pea pods to a food processor. Add 1/2 cup cooking liquid and process until smooth. (Use caution when pureeing hot liquids.) Pour into a large bowl. Repeat with the remaining pea pods in 2 batches, with 1/2 cup cooking liquid each time. Pour the pureed peas plus the remaining cooking liquid through a fine-meshed sieve, pressing on the solids to extract as much liquid as possible. (Alternatively, put through a food mill fitted with a fine disc.)
3. Return the soup to the pot, bring to a boil and then simmer until reduced by about a third (to about 6 cups), 30 to 35 minutes. Stir in chopped dill, salt and pepper. Ladle into bowls and top each serving with a swirl or dollop of yogurt and a sprig of dill, if desired.

NUTRITION

Per serving: 79 calories; 1 g fat ( 0 g sat , 0 g mono ); 2 mg cholesterol; 13 g carbohydrates; 0 g added sugars; 6 g protein; 4 g fiber; 429 mg sodium; 364 mg potassium.

Nutrition Bonus: Vitamin C (140% daily value), Vitamin A (30% dv), Folate (16% dv), Calcium & Iron (15% dv).

Carbohydrate Servings: 1

NUTRITION PROFILE

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight |High fiber | Gluten free |

Natural Energy Boosters to get you through your day

I've decided to blog about our Energy levels because almost every person I come across these days are telling me that they are either Tired, over worked or totally Exhausted.
 I've been training a particular client for the past 10 years & in this period I've seen the changes in him, both physically & emotionally. 
These days we find ourselves rushing to get everything done... If it's not work, then it's getting the kids ready for school or just simple rushing to get to our next destination. People battle to find that "Balance" which is so important for keeping us Healthy & living a long & fruitful life...I always ask people why they would want to rush to their graves?


Just think about this for a second...When it's Tuesday, people wish it was Friday. When the weekend is over, people are wishing for the weekend to swing by again. Is your life THAT  Bad that you only live for weekends? People who wish their lives away like this, clearly hasn't struck that "Balance" in life yet...


Here are a few simple ways to Boost those Energy levels

1. Snap open the shades. A jolt of morning light -- scientists call it the dawn signal -- activates special cells in your eyes that send a wake-up call to your brain's internal clock.
2. Light up your brain at lunch, too. Sitting beside a sunny window for 30 minutes midday makes you more wide awake. In one study, women who did scored better on alertness tests afterward.
3. Top off your tank. Getting to the point where you're just starting to feel thirsty -- a mere 2.6% drop in hydration levels -- can double your feelings of fatigue. It made study volunteers work twice as hard on a set of brain-teasing puzzles. Learn how fruits and vegetables boost your hydration -- and your energy.
4. Squeeze your hand or tap your head. Sounds crazy, but DIY acupressure boosts alertness as effectively as a small cup of coffee, say University of Michigan researchers. Rap your knuckles a few times on the top of your head, squeeze the fleshy pad between your thumb and first finger, or massage the base of your skull and the front of your shins.
5. Have salad and grilled chicken for lunch. Not the tuna melt, pizza, or meatloaf. High-fat foods are likely to make you moodier and more tired by midafternoon than lower-fat meals are, according to a British study. Digesting fat releases a hormone called cholecystokinin, which seems to provoke a brain drain.
6. Take a tea break. Black, green, and white teas all contain the energizing amino acid L-theanine.Brits given L-theanine plus caffeine equivalent to several cups of tea and a cup of coffee increased their speed on word and number problems and felt less tired than when they got either substance alone. (Nope, there's no L-theanine in coffee.) And learn why you should skip energy drinks when you need a boost.
7. Catch a cat nap. Close your office door or slip out to your car for a quick snooze. In NASA-funded research, a siesta boosted the performance of long-haul airline pilots by 34%. (Air-traffic controllers lobbying for nap times take note.)
8. Splash your face. If even a 20-minute nap leaves you groggy, stop in the restroom and splash cool water on your face. Volunteers who did this in one study felt the most awake after a snooze. Surprisingly, having coffee just before your nap and then splashing your face afterward seems to be the perfecta of wake-up calls.

Reduce Stress NOW!

Try a Little Aromatherapy

Stress getting to you? If yes, it's time to stop and smell the roses. They contain linalool, a chemical that helps reduce stress. So do herbs, such as lavender and basil, and fruit, such as oranges, grapes, and mangoes. That's another good excuse to keep nearby a bouquet of flowers or dried lavender, or a bowl of fruit. They smell lovely and can benefit your cholesterol. ( Combine lavender aromatherapy with this relaxation technique for even better stress relief.)

Chew Gum

Chewing gum is a great stress-buster and little treat that won't hurt your cholesterol. According to a large study, workers who chew gum report less stress than their gum-free colleagues. That's because chomping on a stick of Wrigley's stimulates the vagus nerve, which helps induce relaxation. Just make sure your gum is sugar-free.

Sip a Cup of Tea

The British have the right idea when they brew a pot of tea in stressful times. Turns out, black tea is rich in stress-busting antioxidants, including polyphenols, flavonoids, and amino acids. There's also some evidence that green tea can help lower harmful LDL cholesterol. Have a cup :-)

Laugh Away Stress

When it comes to stress, laughter really is good medicine. A good belly laugh triggers production of endorphins, the brain's feel-good neurotransmitters. It also relaxes your blood vessels and increases blood flow -- the ideal antidote to tension.

Take a Walk

If stress is a constant companion, add a 20- to 30-minute walk to your daily routine. Walking and other forms of exercise help reduce anxiety. Even better, take your stroll in a neighborhood park. A recent Japanese study revealed that walking outside, especially in a forest setting, is an effective way to combat chronic stress.

Spend Time with Maxx :-)

Whether you live with a dog, a cat, or even a bird, stress reduction is one of the great benefits of an animal companion. In one study, just watching 10 minutes of cute animal films was enough to lower volunteers' heart rates and blood pressure when they were stressed. Other research has linked pet ownership with significantly lower triglyceride and cholesterol levels.

Eat Happy Meals

A smart diet is as important for managing stress as it is to keeping cholesterol in check. Be sure to include foods rich in omega-3 fatty acids, which may help boost your mood (along with “good” HDL cholesterol), and magnesium, a mineral that may help soothe an overactive stress-response system. Bonus: Many cholesterol-lowering foods, including spinach, oats, beans, and nuts, are great sources of magnesium, too.

Real Age

Are you Happy

It's such an important question because happiness has such a huge impact on your health, from your arteries to your heart, from the glow in your skin to the pep in your step. Happy feelings influence your brain and body chemistry in ways that make you better able to cope with pain and stress and to fend off colds, flu, heart disease, and even cancer.

Believe in Yourself 

Finding true happiness requires taking a good hard look at yourself. The goal is to identify any off-the-wall beliefs about your self-worth and adjust them. When you're at ease with yourself and open to others, friendships seem to blossom naturally. Just acknowledging secret self-doubts may help you develop enough humor and compassion toward yourself to reach out to others, who, underneath, are probably just like you, sometimes unsure and shy.

Hang Out with Happy Friends

Having someone in your immediate social circle who is upbeat ups your chances of happiness by 15%. Why? It seems happy people have the power to spread their feel-good vibes far and wide the same way a ripple spreads through a pond. Not only do immediate friends matter, but friends of friends, too. So make plans to have lunch with a friend or go for a walk together. It could have far-reaching benefits for your mental health.

Make Time for Play

Swap your endless to-do list for some spontaneous playtime. It packs big benefits for your health, mood, mind, job, and even your relationships. When you're floating free, happy, and totally absorbed, you're taking a mini vacation from deadlines, bills, and your crazy-busy schedule. Anything counts, from enjoying a silly moment with your spouse to hosting an impromptu gathering, to cooking up a new recipe in the kitchen.

Squash Negativity

Is your inner voice quick to snap out things like, "How could you forget that, you idiot?" Sometimes the noise inside our own heads is our biggest stressor. When negative thoughts crop up, imagine a stop sign in your head, and tell yourself, "Stop!" To turn things around, trade in put-downs for positive thoughts and affirmations. For example, when you feel tired during a workout, think, "I am strong" or when you start work on a difficult task, think, "I can accomplish anything." Empower yourself to think positive.

Connect with Others

Make every effort to talk -- really talk -- to people you care about. If they're far away, stay in touch through e-mail, phone calls, video chat, and, when you can, face-to-face visits; you'll all benefit by connecting. Get physical, too; hugs stimulate oxytocin, the "cuddle hormone," spreading a feel-good boost. Lovemaking does, too, in steady relationships (those couples report the highest happiness levels). Plus, connecting with others may keep you healthier by providing a coping mechanism for stress.

Keep a Gratitude Journal

Simply writing down what you're thankful for makes you healthier, happier and more optimistic. Feeling thankful comes, in part, from counting your blessings each day. If you're not sure how to journal, start by answering: What three things am I thankful for? You might find that journaling gives you a better, happier outlook for each day because you're looking for moments to include in your journal each night.

Lend a Helping Hand

Volunteering at a nearby school or retirement residence, running to the pharmacy for a sick friend, or lending emotional support to a loved one can give your happiness quotient a big boost. How? Giving back and bonding with others inspires gratitude for what life has given you, and can help you define your purpose in life. The secret to being happy may be realizing that true happiness isn't about being high on life all the time, but slowing down enough to share your natural gifts with others

Meditate or Pray

For some, being spiritual means going to church. For others, it means finding a quiet place to meditate and think about life. No matter how you do it or what you call it, meditation and prayer can help slow breathing and brain activity, and reduce heart rate and blood pressure. Plus, when you do pray or meditate, you're more likely to be filled with peace, joy, and other positive emotions that can also lead to positive physiological responses throughout your body.

Be Realistic

Being happy means facing the fact that life sometimes stinks and that there will definitely be times when you’ll be unhappy. This doesn't mean you have to lower your expectations. Instead, align them with reality by expecting to face challenges. A little unhappiness here and there forces you to work through problems and think about what gives you happiness so you can set new directions that may change your life.

Real Age

Mealtime trick to Curb Overeating

To avoid eating too much -- and earning a bigger pants size -- try eating slowly and spending at least 30 minutes enjoying your food.

Research shows that scarfing down food as if every meal were your last actually reduces levels of key appetite-controlling hormones -- the ones that normally keep you feeling full and satisfied and tell you when to put down that fork.

Slower = Slimmer
In the study, lucky volunteers were served about 2 1/2 scoops of ice cream -- twice. On one day, they wolfed down the treat in 5 minutes flat. Then, on another day, they lingered over the bowl for a full half hour. Blood tests showed that slow eating increased levels of two appetite-lowering chemicals (peptide YY and glucagon-like peptide-1) by 25 to 30 percent. And these satisfaction hormones stayed high for the next 2 1/2 hours. (Build a high-satisfaction weight loss plan with this customizable RealAge diet.)

Satisfaction Secrets
"I'm full" hormones are released by special cells in your gastrointestinal tract. Eating stimulates them, but scientists aren't yet sure why a leisurely meal boosts output and a quick meal stunts it. And you shouldn't wait for the answer. Start harnessing your satisfaction levels now with a lazy, leisurely approach to breakfast, lunch, and dinner. Here are a few more tips on eating less but feeling full:

·                                 Veggie-cize your meals. Adding veggies adds bulk but few calories. Watch this video to find out how generous portions of delicious vegetables let you eat more but weigh less.

·                                 Focus on your food. Paying attention to every bit helps you eat less. Here's how to use mindful eating and make the most of every mouthful.

·                                 Treat yourself to an appetizer. A healthy premeal nosh helps turn hunger off. Find out how the healthy fat in an almond appetizer jump-starts your stomach's satisfaction signals.

Are you really hungry, or just thirsty? Learn how thirst can mimic food cravings!

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