Eat Healthy, Stay Healthy

Eating healthy food is the key to maintaining good health and living a long life. However, in this day and age, the increasing reliance on junk food for daily nutritional requirements is playing havoc with our bodies and leading to a gradual descent into an unhealthy life. The importance of consuming enough green, leafy vegetables and fruits cannot be under estimated as these food substances contain the vital nutrients necessary for survival.

 Healthy food consists of organic and naturally occurring foodstuffs that if consumed can solve half your health problems. Most diseases that we see plaguing people around us today tend to be acquired over a lifetime of unhealthy eating and a sedentary lifestyle. If the habit of eating healthy is inculcated at a young age, most of us will most likely never fall prey to diseases like obesity, heart disease, high blood pressure, etc. that are a direct byproduct of eating unhealthy. Saturated fats when consumed on a daily basis send your system haywire and lead to unnatural illnesses. Your immune system’s strength is also significantly lowered by this which further aggravates sickness.

Junk food is widely available to children today and its addictive taste ensures that kids and even adults keep craving for more. However, not many of us pause to think exactly what junk food is made up of and how it is cooked. Most junk food is cooked in oil and deep fried. It contains a high degree of trans as well as saturated fat that if consumed over a lifetime leads to a slow death and reduces your lifespan by as much as ten years. It also leads to faster ageing and leads to a disease laden body. Obesity that is a direct result of consuming too much fat can also lead to a host of psychological disorders by way of low self-esteem and depression.

It is believed that what you eat reflects on how you look. Eating healthy food not only makes you look and feel great but also enhances your energy levels. While junk food can make you lazy and lethargic, healthy food can kick start your system and enable you to perform better in all tasks. When you feel good about yourself and have a healthy body only then can you concentrate fully on all other aspects of life and work to your full potential while having a well rounded existence.

There is a great need to teach the young kids of today the importance of living a healthy life. The amount of junk food that children consume should be carefully monitored and only a limited degree of indulgence should be allowed from time to time. Junk food is too easily available today while organic food is not that easy to access. Organically obtained food can be a little more expensive when compared to fast food. Healthy food can be significantly promoted by making it easily available at eateries and outlets. Without good health, we cannot really hope to do much as a disease laden body can become a burden to deal with. So, it is better to change our ways and eat healthy rather than go through a bevy of difficult treatments later on in life.

Junk food is widely available to children today and its addictive taste ensures that kids and even adults keep craving for more. However, not many of us pause to think exactly what junk food is made up of and how it is cooked. Most junk food is cooked in oil and deep fried. It contains a high degree of trans as well as saturated fat that if consumed over a lifetime leads to a slow death and reduces your lifespan by as much as ten years. It also leads to faster ageing and leads to a disease laden body. Obesity that is a direct result of consuming too much fat can also lead to a host of psychological disorders by way of low self-esteem and depression.

 It is believed that what you eat reflects on how you look. Eating healthy food not only makes you look and feel great but also enhances your energy levels. While junk food can make you lazy and lethargic, healthy food can kick start your system and enable you to perform better in all tasks. When you feel good about yourself and have a healthy body only then can you concentrate fully on all other aspects of life and work to your full potential while having a well rounded existence.

There is a great need to teach the young kids of today the importance of living a healthy life. The amount of junk food that children consume should be carefully monitored and only a limited degree of indulgence should be allowed from time to time. Junk food is too easily available today while organic food is not that easy to access. Organically obtained food can be a little more expensive when compared to fast food. Healthy food can be significantly promoted by making it easily available at eateries and outlets. Without good health, we cannot really hope to do much as a disease laden body can become a burden to deal with. So, it is better to change our ways and eat healthy rather than go through a bevy of difficult treatments later on in life.

Food Pyramid

Book Review

LOVE HAPPENS LIKE THAT
as long as you are my angel; my miracle
by RITWIK MALLIK

So the 'cool dude' Ritesh Garg is in 9th standard. Falls for a sweet-matured-honest-girl (as happens in almost every love story). They have common friends (obviously all girls). He does all kinds of things to woo her. She gets wooed. Success. Everything was ideal. 

Suddenly, there is a turn, she had to break up. Guy's infidelity?? NO. For that read this book!

This love story has happened in every guy’s life at school. That time when their life was completely commanded by their parents, which would make them irritated. Ritwik’s story is no different. While reading this book a guy would find the story his story.

 What follows next is a simple description of how Ritesh and Arushi live their love story in school. They face problems in relationship which are very common. Arushi has a strict mother. They degrade in their academics, problems with friends etc. Nothing unexpected is to be expected in this story.  That fear of rejection, not getting night’s sleep waiting for answer, joy of new relation, maintaining it and to keep it under wraps hiding from parents.

The same story line, the same plot! Still the book is interesting. It compels you to buy its sequel (Because You Loved Me..i dont mind falling in love, all over again).

 A very simple tale with nothing to offer that sets it apart. The way of writing is pretty simple and straight forward. Even the characters in this book are straight and uncomplicated. 

But, the book is engaging. You get the feel and remain connected to the book till the end (except at few places where Ritwik- the author, gets too philosophical). I’d recommend this book for a casual evening read!!

I give *** 1/2 to my last week’s rather weekend’s partner. :)

Instead of Junk Food

KIDS AND JUNK FOOD

 No matter how well parents promote healthy eating, it can be difficult for any kid to avoid the temptation of junk food.
Instead of eliminating junk food entirely, which tends to increase cravings even more, try substituting some healthier alternatives.

Kid-friendly junk food alternatives
Instead of…	Try…
French fries Ice cream Fried chicken Doughnuts or pastries Chocolate-chip cookies Potato chips	“Baked fries” grilled in the oven and salted lightly Low-fat frozen yogurt; sorbet; fresh fruit smoothies Baked or grilled chicken Bagels; English muffins; home baked goods with less sugar/fat Graham crackers, fig bars, vanilla wafers, fruit and caramel dip.

Calories and Salt

CALORIE INTAKE OF CHILDREN 

Although obesity is a major problem, children and teenagers still need enough calories to grow and develop into healthy adults. This chart gives a rough guideline to the daily calorie needs of boys and girls at different ages. Kids who are really active may need more; those who are inactive may need less.

Age	Calories per day
	Boys	Girls
1–3	1,230	1,165
4–6	1,715	1,545
7–10	1,970	1,740
11–14	2,220	1,845
15–18	2,755	2,110
Adults	2,550	1,940

SALT INTAKE OF CHILDREN

  It’s important to ensure that children don’t have too much salt. While adults should have no more than 6g of salt a day, children need even less as they have smaller bodies.

So don’t add salt to cooking or meals and check information on labels when you buy processed foods such as crisps, ready meals and sauces – even if they’re aimed at children. Opt for those with the least sodium – it’s the sodium in salt that’s linked to health problems like high blood pressure. Bacon, ham, sausages and cheese are also high in salt so limit these, too.
The maximum amounts of salt children should have at different ages are…

• 1–3 years – 2g a day (0.8g sodium)
• 4–6 years – 3g a day (1.2g sodium)
• 7–10 years – 5g a day (2g sodium)
• 11 years upward – 6g a day (2.5g sodium)

Why Is Nutrition Important For Children

Nutrition is very important for everyone, but it is especially important for children because it is directly linked to all aspects of their growth and development; factors which will have direct ties to their level of health as adults. For example, a child with the right balance of omega fatty acids in their daily diet has a much better chance at creating a more solid foundation for their brain activity and capabilities later on. Likewise, a child who practices a low fat and cholesterol diet on a daily basis significantly improves their chances of preventing a heart attack; even if heart disease tends to be hereditary within your family.

You will also help promote a better quality of life if you instill proper nutrition trends in your children. It will allow them to partake in more activities and with greater enjoyment. People with high levels of health also consistently report that they enjoy elevated feelings of wellness and wellbeing. As part of this, children are also able to fight off colds with improved efficiency with the support of proper nutrition. And this brings up a vital point in communication with your children: You should always be on the lookout for different ways to make solid connections for your children. You can picture it in your mind like a web diagram, connecting major points with a line for your children to better understand issues. If you actually explain to your child that they won’t have to suffer through those nasty colds nearly as much if they maintain healthy diet.

Another huge reason why nutrition is so important for children is because they simply don’t know enough on their own to naturally choose to eat well. Unfortunately, the foods and snacks that taste the best are usually the worst for our bodies, and a child left to their on whim will almost always choose junk food over fruits and vegetables. Provide them with the right nutrition now and they will learn at an early age what’s necessary for good health. This will also help to set them up for a life of proper eating and nutrition, almost certainly helping them to live longer. Countless studies show that what someone learns as a child is then perpetuated throughout their life. Teach them healthy eating habits now and you’ll perpetuate a healthy lifestyle for them and put them on autopilot on their way to lasting wellness.

WATER - a vital nutrient

 Water is essential for the human body. The body cannot store water and must have fresh supplies every day to perform virtually every metabolic process. Babies and the elderly are vulnerable to lack of water or dehydration. If you regularly don't drink enough water there is some increased risk of kidney stones and, in women, urinary tract infections.

The human body can last weeks without food, but only days without water. The body is made up of 55–75 per cent water. Water forms the basis of blood, digestive juices, urine and perspiration and is contained in lean muscle, fat and bones.

As the body can’t store water, we need fresh supplies every day to make up for losses from lungs, skin, urine. The amount we need depends on our metabolism, the weather, the food we eat and our activity levels.

Facts about water in our bodies

Some facts about our internal water supply:

• Body water is higher in men than in women and falls in both with age.
• Most mature adults lose about 2.5–3 litres of water per day. Water loss may be more in hot weather and with prolonged exercise.
• Elderly people lose about two litres per day.
• An air traveller can lose approximately 1.5 litres of water during a three-hour flight.
• Water loss needs to be replaced.
• Foods provide about one litre of fluid and the remainder must be obtained from drinks.

Water is needed for most body functions

Water is needed to:

• Maintain the health and integrity of every cell in the body.
• Keep the bloodstream liquid enough to flow through blood vessels.
• Help eliminate the by-products of the body’s metabolism, excess electrolytes, for example sodium and potassium, and urea which is a waste product formed through the processing of dietary protein.
• Regulate body temperature through sweating.
• Keep mucous membranes moist, such as those of the lungs and mouth.
• Lubricate and cushion joints.
• Reduce the risk of cystitis by keeping the bladder clear of bacteria.
• Aid digestion and prevent constipation.
• Work as a moisturiser to improve the skin’s texture and appearance.
• Carry nutrients and oxygen to cells.
• Serve as a shock absorber inside the eyes, spinal cord and in the amniotic sac surrounding the fetus in pregnancy.

Water content in food

Most foods, even those that look hard and dry, contain water. The body can get about half of its water needs from food alone. The digestion process also produces water as a by-product and can provide around 10 per cent of the body’s water requirements. The rest must come from liquids.

Dehydration
Dehydration occurs when the water content of the body is too low. This is easily fixed by increasing fluid intake. Symptoms of dehydration include headaches, lethargy, mood changes and slow responses, dry nasal passages, dry or cracked lips, dark-coloured urine, weakness, tiredness, confusion and hallucinations. Eventually urination stops, the kidneys fail and the body can’t remove toxic waste products. In extreme cases, this may result in death.

Causes of dehydration include:

• Increased sweating due to hot weather, humidity, exercise or fever.
• Not drinking enough water.
• Insufficient signalling mechanisms in the elderly – sometimes they do not feel thirsty even though they may be dehydrated.
• Increased output of urine due to a hormone deficiency, diabetes, kidney disease or medications.
• Diarrhoea or vomiting.

Things to remember

• Water is essential to most bodily functions.
• The body has no way to store water and needs fresh supplies every day.
• Dehydration is life threatening to a baby and requires urgent medical attention.
• It is recommended that you consume around eight glasses of water a day to prevent dehydration. 

 So let's keep our body healthy and try to drink water at least 8 glasses per day !!!!!!!

 

MINERALS

Did you ever notice how TV commercials for breakfast cereal always mention vitamins and minerals? But when you think of minerals, food isn't the first thing that comes to mind. Aren't minerals something you find in the earth, like iron and quartz?

Well, yes, but small amounts of some minerals are also in foods — for instance, red meat, such as beef, is a good source of iron.
Just like vitamins, minerals help your body grow, develop, and stay healthy. The body uses minerals to perform many different functions — from building strong bones to transmitting nerve impulses. Some minerals are even used to make hormones or maintain a normal heartbeat.
Minerals and Their Function

Calcium	Builds bones and teeth, muscle contraction, heart action, nerve impulses, blood clotting
Magnesium	Bones, liver, muscles, transfer of intercellular water, alkaline balance, neuromuscular activity
Sodium	Electrolyte balance, body fluid volume, nerve impulse condition
Potassium	Cell membrane potential, nerve impulse conduction, heart rhythm, acid base balance
Copper	Hemoglobin formation, production of RNA, elastic tissue formation, cholesterol utilization, oxidase enzyme activator
Zinc	Protein synthesis, carbon dioxide transport, sexual function, insulin storage, carbohydrate metabolism, wound healing
Iron	Hemoglobin formation, electron transport, oxygen transport, enzyme activator
Manganese	Carbohydrate metabolism, protein metabolism, connective tissue, joint fluid production, nerve tissue, Vitamin B1 utilization
Chromium	Glucose utilization, insulin activity, heart muscle, cholesterol utilization
Phosphorus	Builds bones and teeth, energy production, acid-base balance, necessary in metabolism and cell membranes, calcium absorption
Molybdenum	Enzyme activator, uric acid formation, oxidative enzymes
Selenium	Peroxidase scavenger, glutathione peroxidase, anti-carcinogenic, Vitamin F synergist
Silicon	Bone formation, collagen formation, cartilage formation, elastic tissue
Boron	Reduces calcium loss
Vanadium	Strength of bones and teeth, lowers blood lipids, inhibits cholesterol synthesis
Tin	Growth, protein synthesis
Nickel	Activates some liver enzymes

VITAMINS

  There are 13 vitamins your body needs. They are vitamins A, C, D, E, K and the B vitamins(thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). You can usually get all your vitamins from the foods you eat. Your body can also make vitamins D and K. People who eat a vegetarian diet may need to take a vitamin B12 supplement.

Each vitamin has specific jobs. If you have low levels of certain vitamins, you may develop a deficiency disease. For example, if you don't get enough vitamin D, you could develop rickets. Some vitamins may help prevent medical problems. Vitamin A prevents night blindness.

The best way to get enough vitamins is to eat a balanced diet with a variety of foods. In some cases, you may need to take a daily multivitamin for optimal health. However, high doses of some vitamins can make you sick.

Vitamin generic descriptor name	Vitamerchemical name(s) (list not complete)	Recommended dietary allowances (male, age 19–70)	Deficiency disease	Food sources
Vitamin A	Retinol, retinal, and four carotenoids including beta carotene	900 µg	Night-blindness,Hyperkeratosis, andKeratomalacia	Orange, ripe yellow fruits, leafy vegetables, carrots, pumpkin, squash, spinach, liver
Vitamin B1	Thiamine	1.2 mg	Beriberi, Wernicke-Korsakoff syndrome	Pork, oatmeal, brown rice, vegetables, potatoes, liver, eggs
Vitamin B12	Cyanocobalamin,hydroxycobalamin,methylcobalamin	2.4 µg	Megaloblastic anemia	Meat and other animal products
Vitamin B2	Riboflavin	1.3 mg	Ariboflavinosis	Dairy products, bananas, popcorn, green beans, asparagus
Vitamin B3	Niacin, niacinamide	16.0 mg	Pellagra	Meat, fish, eggs, many vegetables, mushrooms, tree nuts
Vitamin B5	Pantothenic acid	5.0 mg	Paresthesia	Meat, broccoli, avocados
Vitamin B6	Pyridoxine,pyridoxamine,pyridoxal	1.3–1.7 mg	Anemia peripheral neuropathy.	Meat, vegetables, tree nuts, bananas
Vitamin B7	Biotin	30.0 µg	Dermatitis, enteritis	Raw egg yolk, liver, peanuts, certain vegetables
Vitamin B9	Folic acid, folinic acid	400 µg	Megaloblast and Deficiency during pregnancy is associated with birth defects, such as neural tube defects	Leafy vegetables, pasta, bread, cereal, liver
Vitamin C	Ascorbic acid	90.0 mg	Scurvy	Many fruits and vegetables, liver
Vitamin D	Cholecalciferol	10 µg	Rickets andOsteomalacia	Fish, eggs, liver, mushrooms
Vitamin E	Tocopherols,tocotrienols	15.0 mg	Deficiency is very rare; mild hemolytic anemiain newborn infants.	Many fruits and vegetables, nuts and seeds
Vitamin K	phylloquinone,menaquinones	120 µg	Bleeding diathesis	Leafy green vegetables such as spinach, egg yolks, liver

PROTEINS

Proteins are the building blocks of life. Protein is excellent for our body. It's a required component to keep our muscles strong so we can do our daily tasks. It helps keep our body-fat lower. It helps our body heal and repair injuries. It's necessary for our hair and nails to grow well. Protein is simply necessary for our bodies to run smoothly, plain and simple. The basic structure of protein is a chain of amino acids.

When proteins are digested, amino acids are left. The human body needs a number of amino acids to break down food. Amino acids need to be eaten in large enough amounts for optimal health.

Amino acids are found in animal sources such as meats, milk, fish, and eggs, as well as in plant sources such as soy, beans, legumes, nut butters, and some grains (such as wheat germ). You do not need to eat animal products to get all the protein you need in your diet.

A nutritionally balanced diet provides enough protein. Healthy people rarely need protein supplements.

Vegetarians are able to get enough essential amino by eating a variety of plant proteins.

The amount of recommended daily protein depends upon your age and health. Two to three servings of protein-rich food will meet the daily needs of most adults.

 Most people do not get enough protein in thier diet, unfortuntately. That is why so many people turn to protein powders. However, not all protein powders are created equal. It's nessary to know what ingredients to look for in a protein powder and make that your base for a good tasting shake, that will supplement your daily protein intake. For instance, a protein shake shoule be made primarily with whey, which is the best source of protein on the market, not soy. In addition, it should not be loaded with refined sugar which simply raises our blood-sugar level and causes health problems.

Make sure you get enought protein in your diet everyday =)

FATS

The name — fat — may make it sound like something you shouldn't eat. But fat is an important part of a healthy diet. And little kids, especially, need a certain amount of fat in their diets so the brain and nervous system develop correctly. That's why toddlers need to drink whole milk, which has more fat, and older kids can drink low-fat or skim milk.

Fats consist of a wide group of compounds that are generally soluble in organic solvents and generally insoluble in water. Fats may be either solid or liquid at room temperature, depending on their structure and composition. Although the words "oils", "fats", and "lipids" are all used to refer to fats, "oils" is usually used to refer to fats that are liquids at normal room temperature, while "fats" is usually used to refer to fats that are solids at normal room temperature. "Lipids" is used to refer to both liquid and solid fats, along with other related substances, usually in a medical or biochemical context. The word "oil" is also used for any substance that does not mix with water and has a greasy feel, such as petroleum (or crude oil), heating oil, and essential oils, regardless of its chemical structure.

Fats form a category of lipid, distinguished from other lipids by their chemical structure and physical properties. This category of molecules is important for many forms of life, serving both structural and metabolic functions. They are an important part of the diet of most heterotrophs(including humans). Fats or lipids are broken down in the body by enzymes called lipases produced in the pancreas.

You might see ads for foods that say they're "low-fat" or "fat-free." Lower-fat diets have been recommended for health and to help people lose weight. But nutrition experts are finding that fats are more complicated and that some kinds of fat are actually good for your health. As a bonus, fat in food helps people feel satisfied, so they don't eat as much.

But that doesn't mean a high-fat diet will be good for you. And some fats are better than others.

There are two main types of fat: saturated and unsaturated.

Examples of edible animal fats are lard, fish oil, butter/ghee and whale blubber. They are obtained from fats in the milk and meat, as well as from under the skin, of an animal. Examples of edible plant fats include peanut, soya bean, sunflower, sesame, coconut and olive oils, and cocoa butter. Vegetable shortening, used mainly for baking, and margarine, used in baking and as a spread, can be derived from the above oils by hydrogenation

Some fat is essential in everyone's diet.

Fats provide a source of concentrated energy as well as the fat-soluble vitamins A, D, E and K. Fat transports these vital nutrients around the body.

We also need fat for hormone metabolism, healthy skin and hair, tissue repair, protecting the internal organs and to prevent excessive loss of body heat.

So fat is not the enemy, but you'll want to choose the right amount — and the right kind — of fat. If you're getting most of your fat from lean meats, fish, and heart-healthy oils, you've already made fat your friend!