Tuesday, September 14, 2010

Drinking Water to Maintain Good Health

Water - The Beverage Your Body Needs Most



Drinking water is so important for good health. When you were a kid in school, you learned that each molecule of water is made up of two hydrogen atoms and one oxygen atom. You may also have learned that it was great fun to fill up your squirt guns with water, at least until the principal caught you. What you may not have learned, however, was how much water you needed in order to be a healthy human being.



Why You Need to Drink Water
Your body is estimated to be about 60 to 70 percent water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs.



Signs of Dehydration
You lose water through urination, respiration, and by sweating. If you are very active, you lose more water than if you are sedentary. Diuretics such as caffeine pills and alcohol result in the need to drink more water because they trick your body into thinking you have more water than we need.
Symptoms of mild dehydration include chronic pains in joints and muscles, lower back pain, headaches and constipation. A strong odor to your urine, along with a yellow or amber color indicates that you may not be getting enough water. Note that riboflavin, a B Vitamin, will make your urine bright yellow. Thirst is an obvious sign of dehydration and in fact, you need water long before you feel thirsty.



How Much Water do you need to drink?
A good estimate is to take your body weight in pounds and divide that number in half. That gives you the number of ounces of water per day that you need to drink. For example, if you weigh 160 pounds, you should drink at least 80 ounces of water per day. If you exercise you should drink another eight ounce glass of water for every 20 minutes you are active. If you drink alcohol, you should drink at least an equal amount of water. When you are traveling on an airplane, it is good to drink eight ounces of water for every hour you are on board the plane. If you live in an arid climate, you should add another two servings per day. As you can see, your daily need for water can add up to quite a lot.
Twenty percent of your water need will come from the foods you eat. The rest of your water need should come from the beverages you drink. Water is the best choice. Sodas have a lot of sugar in them, so if you drink sodas, you may take in more calories than you need. Herbal teas that aren't diuretic are fine. Sports drinks contain electrolytes and may be beneficial, just look out for added sugar and calories that you don't need. Juices are good because they have vitamins and nutrients.
Caffeinated beverages will also add to your daily water need. Even though caffeine is a diuretic, if you regularly consume caffeine, your body will regulate itself to that diuretic effect.



Drink Enough Water
It may be difficult to drink enough water on a busy day. Be sure you have water handy at all times by keeping a bottle for water with you when you are working, traveling, or exercising. If you get bored with plain water, add a bit of lemon or lime for a touch of flavor. There are some brands of flavored water available, but watch for extra calories.




Monday, September 13, 2010

Please Save Energy

How many ways can you think of to save energy around your house?
California's electricity problems taught us all to think about the energy we use everyday. There's never enough energy to waste!
Many Californians learned to use their energy more efficiently. We also learned how to conserve energy - how to make thoughtful choices about ways we can use less. We learned how important it is to not waste energy, so there is enough for everyone.
Californians "Flexed Their Power" by using energy at different times of the day, by turning lights and machines off when not being used.
If you want to find out why California had its "Energy Crisis," the U.S. Department of Energy has a good background page at:
www.eia.doe.gov/cneaf/electricity/california/california.html
Are YOU and your family having an energy crisis? You may be if you're wasting energy. How many of these ways to save energy around the house do YOU know?

Change a Light, Change the World
We really can "Change the World" with just one light bulb. The key is that the more people that take this step, the more we can change the world.

Fight the Light!
Don't leave lights on when no one is in the room. If you are going to be out of the room for more than five minutes, turn off the light.
If you know of a light that everyone forgets to turn off, make a sticker or a sign to hang next to the switch that says "Lights Out!" or "Don't Forget!"
Where possible, use compact fluorescent light bulbs. Those funny-looking bulbs produce the same amount of light by using 1/4 of the electricity. Plus, they last for years and years without burning out.
There's one light bulb that firefighters in Livermore, California, never turn off. It uses very little energy and has been burning for 101 years! Find out more about the Centennial Bulb,

Don't Leave Things Turned On
Turn off the TV when no one is watching it. The same goes for computers, radios and stereos - if no one using it, turn it off. Turn off all the appliances at the surge protector/control strip - that four- or six-plug extension chord that you plug all your computer things into. Some devices, like modems or other networking boxes are drawing small amounts of power all the time. Check with your folks first, but the best thing to do is turn them ALL off at the surge protector.

It's a Matter of Degrees!
In warm weather, the thermostat at home should be set at 78 degrees. (Don't do this, of course, if it will cause health problems for anyone in your family.) When no one is home, set the thermostat at 85 degrees. That way, you'll reduce the need for air conditioning and you will save energy. If you have ceiling fans or other fans, turn them on. The blowing air can make you feel 5 degrees cooler, without running the family's air conditioner. Fans use a lot less electricity than air conditioners!

In cold weather, wear warm clothing and have your thermostat set to 68 degrees or lower during the day and evening, health permitting. When you go to sleep at night, set the thermostat back to either 55 degrees, or turn it off. When you leave home for an extended time, set the thermostat at 55 degrees or turn it off, too. That way, your family can save from 5 percent to 20 percent on your heating costs. (Don't do this, of course, if it will cause health problems for anyone in your family.)

Don't Heat - or Cool - the Great Outdoors!
Americans use twice as much energy as necessary to heat their homes. That accounts for a lot of wasted energy!
If you have a fireplace, close the damper when you don't have a fire burning. An open fireplace damper can let 8 percent of heat from your furnace escape through the chimney! In the summer, an open fireplace damper can let cool air escape. It's like having a window open!
Make a map of your home, and mark all the windows, heating vents, and outside doors. Take a ribbon and hold it up to the edges of the doors and windows. If the ribbon blows, you've found a leak! Ask Mom or Dad to seal the leak with caulk or weatherstripping.
Think about your curtains. Keeping the curtains closed on cold, cloudy days helps block the cold outside air from getting inside. Also, keeping the curtains closed on very hot days keeps the hot air out!

In the Bedroom
Turn off your electric blanket when you aren't in bed.
Don't leave on your computer, TVs, radios or games that use electricity when you're not using them.

In the Bathroom
Wasting water wastes electricity. Why? Because the biggest use of electricity in most cities is supplying water and cleaning it up after it's been used!
About 75 percent of the water we use in our homes is used in the bathroom. Unless you have a low flush toilet, for example, you use about five gallons to seven gallons of water with every flush! A leaky toilet can waste more than 10,000 gallons of water a year. Wow!
Drippy faucets are bad, too. A faucet that leaks enough water to fill a soda bottle every 30 minutes will waste 2,192 gallons of water a year.
Another simple way to save water AND energy is to take shorter showers. You'll use less hot water - and water heaters account for nearly 1/4 of your home's energy use.


In the Kitchen
According to researchers who are paid to study such things, a load of dishes cleaned in a dishwasher uses 37 percent less water than washing dishes by hand! However, if you fill up one side of the sink with soapy water and the other side with rinse water - and if you don't let the faucet run - you'll use half as much water as a dishwasher does. Doing the dishes this way can save enough water for a five-minute shower!
If you need to warm up or defrost small amounts of food, use a microwave instead of the stove to save energy. Microwave ovens use around 50 percent less energy than conventional ovens do. For large meals, however, the stove is usually more efficient. In the summer, using a microwave causes less heat in the kitchen, which saves money on air conditioning.
Don't keep the refrigerator door open any longer than you need to. Close it to keep the cold air inside! Also, make sure the door closes securely. There is a rubber-like seal around the door that you can test. Just close the door on a dollar bill, and then see how easy it is to pull out. If the dollar slides out easily, the door is probably leaking cold air from inside.
Is there an old refrigerator sitting in the garage or someplace else at home? Old refrigerators are real energy hogs! An old refrigerator could be costing your family as much as $120 a year to operate. Urge your parents to replace it if they don't need it, and remind them that one large refrigerator is cheaper to run than two smaller ones.


Shocking News About Batteries
Did you know that Americans use an average of about eight batteries a year per person? Wow!
Batteries that are thrown away produce most of the heavy metals - dangerous substances like lead, arsenic, zinc, cadmium, copper, and mercury - that are found in household trash. These metals are toxic. They can be harmful to humans and wildlife. When discarded batteries from our trash wind up in landfills, these dangerous metals can seep into the ground water and eventually into the food chain. So, instead of throwing batteries in the trash, we should all take them to a toxic waste disposal area, if at all possible.
Turn off the toys and games (like GameBoys TM) that use batteries when you are not playing with them. That makes the batteries last longer, and you won't need as many of them.
Forty percent of all battery sales are made during the holiday season. Ask for holiday gifts that do not require batteries.
Ask your parents to buy rechargeable batteries and a recharger.

Outside the House
Remember how saving water saves energy? Use a broom instead of a hose to clean off the driveway, patio or deck - this will save hundreds of gallons of water each year.
If you only have a small lawn, consider getting a manual push mower. It doesn't use any energy except your own. Pushing the mower spins the rotating wheels, which spins the cutter. Consider it good exercise!
Don't use an electric or gasoline leaf blower. Instead, use a rake.
If you need to leave a security light on over night, change the incandescent bulb to a compact fluorescent. It will last months and maybe years and save you energy and money. Some compact fluorescent bulbs even come in yellow so they won't attract bugs.


Think About What Your Family Buys
If you buy things that can be used over and over instead of buying disposable items that are used once and then thrown away, you will save precious natural resources. You'll also save energy used to make them, and you'll reduce the amount of landfill space we need when they are thrown away.
Those same savings happen you buy things that will last instead of breaking right away. Well-made items may cost a little more to begin with, but they are usually worth the money because they last for a long time, and you don't have to replace them.
When your family goes shopping, think about taking bags with you. Only about 700 paper bags can be made from one 15-year-old tree. A large grocery store can use that many bags before lunch! Plastic bags start out as either oil or natural gas. Oil and natural gas are non-renewable resources. This means they can't be reused, and when they are all gone, they are gone forever. And throw-away bags add a lot of pollution to the environment. If plastic and paper bags are used once and go to landfills, they stay there for hundreds of years Some stores offer discounts for people who use their own bags. For every bag reused, they give money back - usually about five cents for each bag.
With your parents, pick a spot in your house to store bags that you get from the grocery store. These bags can be used to carry things to friends' houses or for trash linings. After bags wear out, recycle them.


Other Recycling Tips
Make a scrap-paper pad. Gather pieces of used paper the same size with the blank side up. Find a piece of cardboard the same size as the paper and put it at the back. Staple the whole thing together, and use it as a place to write down grocery lists or things to do.
If every American recycled his or her newspaper just one day a week, we would save about 36 million trees a year. You can save a tree for every four feet of paper you recycle. It takes half as much energy to make recycled newspaper as it takes to make fresh newsprint from trees.
Recycle your newspapers. (Check to see if recycling centers want them tied together or in bags.) Anything that comes with the newspaper can also be recycled (except magazines, which must be recycled separately).

  • Recycle your old notebook paper. It is considered "white paper," and makes better recycled paper. "White paper" is writing paper, notebook paper, white envelopes, typing paper, index cards, computer paper, and white stationary.
ereal boxes, egg cartons, wrapping paper are called "mixed paper." All these things can be recycled. Mixed paper can be made into paperboard, the paper that is used on roofs.


In Your School
The energy-saving ideas you used at home can also be used in school. Consider creating a weekly "energy monitor" - someone who's job it is to make sure lights are out when there's no one in a room. He or she can also make sure that machines are turned off when not being used. Have your teacher or principal check with the California Energy Commission to see if you school can become a "Bright School."


Thursday, September 9, 2010

Benefits of Yoga - Why Yoga Exercise is Good for You


Yoga books tell us that Yoga, as we all know, is aimed to unite the mind, the body, and the spirit. Yogis view that the mind and the body are one, and that if it is given the right yoga kitand tools and taken to the right environment, it can find harmony and heal itself. Yoga therefore is considered therapeutic. It helps you become more aware of your body's posture, alignment and patterns of movement. It makes the body more flexible and helps you relax even in the midst of a stress stricken environment. This is one of the foremost reasons why people want to start Practicing Yoga - to feel fitter, be more energetic, be happier and peaceful.
Yoga is a science that has been practiced for thousands of years. It is consists of Ancient Theories, observations and principles about the mind and body connection which is now being proven by modern medicine. Substantial research has been conducted to look at the Health Benefits of Yoga - from the Yoga Postures (Asanas), Yoga Breathing (Pranayama), and Meditation. The information on Yoga Poses & Benefits are grouped into three categories-physiological, psychological, biochemical effects. Furthermore, scientists have laid these results against the benefits of regular exercise.

Physiological Benefits of Yoga
  • Stable autonomic nervous system equilibrium
  • Pulse rate decreases
  • Respiratory rate decreases
  • Blood Pressure decreases (of special significance for hyporeactors)
  • Galvanic Skin Response (GSR) increases
  • EEG - alpha waves increase (theta, delta, and beta waves also increase during various stages of meditation)
  • EMG activity decreases
  • Cardiovascular efficiency increases
  • Respiratory efficiency increases
  • Gastrointestinal function normalizes
  • Endocrine function normalizes
  • Excretory functions improve
  • Musculoskeletal flexibility and joint range of motion increase
  • Breath-holding time increases
  • Joint range of motion increase
  • Grip strength increases
  • Eye-hand coordination improves
  • Dexterity skills improve
  • Reaction time improves
  • Posture improves
  • Strength and resiliency increase
  • Endurance increases
  • Energy level increases
  • Weight normalizes
  • Sleep improves
  • Immunity increases
  • Pain decreases
  • Steadiness improves
  • Depth perception improves
  • Balance improves
  • Integrated functioning of body parts improves

Psychological Benefits of Yoga
  • Somatic and kinesthetic awareness increase
  • Mood improves and subjective well-being increases
  • Self-acceptance and self-actualization increase
  • Social adjustment increases
  • Anxiety and Depression decrease
  • Hostility decreases
  • Concentration improves
  • Memory improves
  • Attention improves
  • Learning efficiency improves
  • Mood improves
  • Self-actualization increase
  • Social skills increases
  • Well-being increases
  • Somatic and kinesthetic awareness increase
  • Self-acceptance increase
  • Attention improves
  • Concentration improves
  • Memory improves
  • Learning efficiency improves
  • Symbol coding improves
  • Depth perception improves
  • Flicker fusion frequency improves

 Biochemical Benefits of Yoga

  •  Glucose decreases
  •  Sodium decreases
  •  Total cholesterol decreases
  •  Triglycerides decrease
  •  HDL cholesterol increases
  •  LDL cholesterol decreases
  •  VLDL cholesterol decreases
  •  Cholinesterase increases
  •  Catecholamines decrease
  •  ATPase increases
  •  Hematocrit increases
  •  Hemoglobin increases
  •  Lymphocyte count increases
  •  Total white blood cell count decreases
  •  Thyroxin increases
  •  Vitamin C increases
  •  Total serum protein increases

Yoga Health Benefits versus Exercise Benefits
Yoga Benefits
  • ParasympatheticNervous Systemdominates
  • Subcortical regions of brain dominate
  • Slow dynamic and static movements
  • Normalization of muscle tone
  • Low risk of injuring muscles and ligaments
  • Low caloric consumption
  • Effort is minimized, relaxed
  • Energizing (breathing is natural or controlled)
  • Balanced activity of opposing muscle groups
  • Noncompetitive, process-oriented
  • Awareness is internal (focus is on breath and the infinite)
  • Limitless possibilities for growth in self-awareness
Exercise Benefits
• Sympathetic Nervous System dominates
• Cortical regions of brain dominate
• Rapid forceful movements
• Increased muscle tension
• Higher risk of injury
• Moderate to high caloric consumption
• Effort is maximized
• Fatiguing (breathing is taxed)
• Imbalance activity of opposing groups
• Competitive, goal-oriented
• Awareness is external (focus is on reaching the toes, reaching the finish line, etc.)
• Boredom factor

Thursday, September 2, 2010

Food source of antioxidant - health benefits of antioxidants

Green tea, blueberries or whey – be informed about antioxidants and their properties.
Our bodies are constantly utilizing oxygen for a range of vital functions. In the process appears chemicals known as free radicals that have unpaired electrons which traveling inside the body are trying to steal electrons from other molecules. This process is known as oxidation and there are a lot of antioxidants that are the remedy to this problem. Antioxidants have the function to neutralize free radicals; some of the antioxidants have proven to have anti-inflammatory properties.


Antioxidants benefits
Antioxidants are substances that may protect cells from the damage caused by unstable molecules known as free radicals. Free radical damage may lead to cancer. Antioxidants interact with and stabilize free radicals and may prevent some of the damage free radicals might otherwise cause.
Examples of antioxidants include beta-carotene, lycopene, vitamins C, E, and A, and other substances.

Extras of the green tea: It contains phenols – substances that have anti-inflammatory and antioxidant properties. The experiments proved that green tea decrease the redness and other effects of sunburns; decrease the level of skin irritation, caused by different surface-active substances of washing materials.


Milk Thistle Extract: Milk thistle is a plant native to the Mediterranean. It usually grows in dry, sunny areas. The active ingredient is called silymarin. Consisting of a group of compounds known as flavonolignans, silymarin helps repair liver cells that have been damaged by alcohol and other toxins. Silymarin also has potent antioxidant and anti-inflammatory effects. Most milk thistle based products are standardized to contain 70-80% silymarin.

Blueberries: Much research has shown that blueberries provide health benefits in the areas of anti-aging, antioxidant action, disease prevention, treatment of urinary tract infection, improving eyesight and controlling cholesterol. Blueberries are powerful antioxidants. Anthocyanin, which is the pigment that makes the blueberry blue, is the key antioxidant responsible for these benefits. Researchers believe that the phytochemicals in blueberries may reduce inflammatory processes in tissues by increasing cells membranes ability to allow vital nutrients and chemical signals to pass in and out of the cell.


Whey: The low-molecular proteins fraction of the whey represents the most active factor, because it contains amino acids, growth factors and antibodies. Whey also contains the amino acid called glutamylcysteine which is necessary for the synthesis of glutathione – one of the main antioxidants.



Mexican Red Beans: The flavonoids that give Mexican Red Beans their bright-red colour are extremely powerful antioxidants. These beans are also a good source of fibre, folic acid, and carbohydrates.


Grapes antioxidants: They have the property to render harmless the radicals which are formed during inflammations, thus, preventing the skin irritation.

Prunes: Or dried plum, contain an unusually high concentration of unique phytonutrients called neochlorogenic and chlorogenic acid. These substances found in prunes and plums are classified as phenols, and their function as antioxidants has been well documented. They are especially good at neutralizing a particularly dangerous oxygen radical called superoxide anion radical, and they have also been shown to help prevent oxygen-based damage to fats.
The ability of prunes to fight free radicals is boosted by beta-carotene. Beta-carotene acts as a fat-soluble antioxidant, eliminating free radicals that would otherwise cause a lot of damage to our cells and cell membranes.

What do you choose? Junk food or healthy products? Whatever your choice will be you have to know about antioxidants and the products that contain the biggest amount of antioxidants.

Best sources of antioxidants – best foods with antioxidants
A USDA study analyzed the antioxidant content of commonly consumed foods. Researchers tested over 100 foods. Here is a ranked list of the top 20 fruits, vegetables and nuts:
1. Small red bean (dried), 1/2 cup
2. Wild blueberry, 1 cup
3. Red kidney bean (dried), 1/2 cup[br[
4. Pinto bean, 1/2 cup
5. Blueberry (cultivated), 1 cup
6. Cranberry, 1 cup (whole)
7. Artichoke (cooked hearts), 1 cup
8. Blackberry, 1 cup
9. Prune, 1/2 cup
10. Raspberry, 1 cup
11. Strawberry, 1 cup
12. Red delicious apple, 1
13. Granny Smith apple, 1
14. Pecan, 1 ounce
15. Sweet cherry, 1 cup
16. Black plum, 1
17. Russet potato, 1 cooked
18. Black bean (dried), 1/2 cup
19. Plum, 1
20. Gala apple, 1