Super Foods for Every Woman

Everyone wants to live a healthy and a long life. But have you ever wondered about the role played by super foods in our health and fitness? Eating the following super foods in our daily diet, we can look forward to living a disease-free, happier life.

1. Low Fat Yoghurt
The first in the list of super foods by nutrition experts is the good old low fat yoghurt. Nutritionists assert that yoghurt helps in aiding digestion, thus decreasing digestive illnesses so common in the modern day living.

Moreover, if consumed regularly, yoghurt also helps in cutting the risk of breast cancer, and prevents vaginal infections and irritable bowel syndrome in women. It is also a rich source of calcium.

2. Berry
Another excellent super food recommended by health experts for women is berry. Regarded as a gift of nature, this wonder fruit is full of antioxidants. A good source of vitamin C and folic acid, it is known to have anti-cancer nutrients.

Eating berry not only helps ward off the effects of aging but also helps treat many other diseases. Whether you have it in your breakfast or as a mid-day snack, it's a must-have for every woman.

3. Beans
Nutritionist regard beans as one of the healthiest foods for every woman. Being low in fat and rich in fiber as well as proteins, beans prevent the risk of breast cancer and cardiovascular disease in women.

Beans also help to lower cholesterol and help women suffering from menopause problems. They are a good source of folic acid needed by pregnant women.

4. Vitamin D Low Fat Milk
Vitamin D low fat milk helps in absorption of calcium by the bones. Every woman must include vitamin D in her daily diet to reduce the risk of diabetes, osteoporosis and multiple sclerosis.

Vitamin D also helps to ward off the risk of a number of cancers in women, including breast cancer, ovarian cancer and colon cancer.

5. Fatty Fish
Fatty fish is the best source of omega-3 fatty acids, namely docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

Consuming fatty fish prevents ailments like cardiovascular disease, hypertension, rheumatoid arthritis, depression, inflammation, and even Alzheimer's disease, claim the health experts.

6. Tomatoes
Being rich in lycopene, tomatoes help women retain their youthful looks for a long time by providing a shield against the damaging UV rays of the sun. Every woman must include these fruits in her daily quota of diet for a healthy and youthful skin.

Apart from tomatoes, lycopene is present in red navel oranges, red grapefruit and watermelon, which help to considerably reduce the risk of breast cancer and heart ailment in women.

So there you have it; super foods for today's hard-working women, including house-wives. Get your fill and gear-up.
The Sources of Super Foods and Their Daily Intake

Yoghurt
can be enjoyed at any time either with regular meals or as a snack between the meals.
Recommended serving – 3-5 servings a week

Berries include strawberries, cranberries or blueberries.
Recommended serving 3-4 servings a week

Beans include soyabeans, mung beans, black cohosh, chickpeas, kudzu, red clover and alfalfa sprouts, all of which contain the nutrient isoflavone.
Recommended serving 3 to 4 servings a week

Vitamin D can be found in sardines, salmon and mackerel apart from milk.
Recommended serving 400 IUs of vitamin D every day

Fatty fish including salmon, mackerel and sardines are a good source of omega-3 fatty acids.
Recommended serving 2 to 3 servings a week

Tomatoes and fruits including red navel oranges, watermelon and red grapefruit are a good source of lycopene nutrient, which is a must-include super nutrient for women.

All about healthy Tapioca root

Tapioca is a starch extracted from the root of the plant species Manihot esculenta. This species, native to the Amazon (e.g Brazil), is now cultivated worldwide and has many names, including cassava, bitter-cassava, manioc, "mandioca", "aipim", "macaxeira", "manioca", "boba", "yuca" (not to be confused with yucca), "Sagudana" (literally, Sagu drops) with local variation of "Sabudana" and "kappa". In Vietnam, it is called bột năng. Tapioca is a staple food in some regions and is used worldwide as a thickening agent, principally in foods. Tapioca is gluten free, and nearly protein free. The commercial form of tapioca most familiar to many people is pearl tapioca.

The name tapioca is a word derived from tipi'óka, the name for this starch in Tupi[1] This Tupi word refers to the process by which the starch is made edible. However, as the word moved out of South America it came to refer to similar preparations made with other esculents.'Tapioca' in Britain often refers to a milk pudding thickened with arrowrootwhile in Asia the sap of the sago palm is often part of its preparation.

Pearl tapioca is similar to pearl sago, which is used in essentially the same ways. Consequently, tapioca may be called sago, and vice versa.

Indian Usage of Tapioca

Indian Usage of Tapioca a favorite food in Kerala
In southern parts of India, especially the state of Kerala, tapioca is a favorite food. It is consumed, either boiled or cooked with spices. Tapioca and fish curry is a famous combination food of Kerala. It is eaten almost everyday in many houses in central part of Kerala. Some times, tapioca is thinly sliced and made into wafers, similar to potato wafers. Cassava, often referred to as tapioca in English, is called Kappa or Poola (in norther Kerala) or Maracheeni or Cheeni in Malayalam. Tapioca is used to make a granules like product called chowwary in Malayalam. This is used to make a light porridge by adding milk or buttermilk, recommended for patients recovering from illness.

Indian Usage of Tapioca in Andhra, Karnataka, Gujarat, Maharashtra
Tapioca is also available in Andhra Pradesh and coastal regions and is called with the name "Karrapendalam" in Telugu. Cassava is called "Pendalam" in Telugu. In Kannada, the actual cassava root is called kolli.

The Tapioca Pearls are known as "Sabudana" in Marathi. It is commonly used as a food during fasting (popularly called khichadi) among Hindus in Western and central part of India (Gujarat & Maharashtra region).

Tapioca Cultivation and usage in Tamil Nadu

Tapioca Plant in early stage
Tapioca Plant in full maturityIn Tamil, the roots of tapioca are called Maravallikezangu or Kuchikezangu, and are used to prepare chips. Tapioca is also used to prepare maida flour. Tapioca chips are also prepared in parts of South India.

In Tamil Nadu, Tapioca is Cultivated more in the districts of Namakkal and Salem. In these two districts there are so many Tapioca Processing units and they are called as Sago Factories. A large number of tapioca industries are found in Attur Taluk, Salem District. Salem City has a marketing center for the sago (known as "Javvarisi").

In these factories the Sabudana (Hindi) / Javvarisi (Tamil) is produced and distributed throughout India and exported to different countries. The Cultivation of Tapioca is manpower intensive only at the time of Plantation and Harvest and it produces steady income to the farmers. The Tapioca roots are one of the cheapest food available for the poor. The Tapioca = Maravallikilangu can be consumed raw (after removing the skins / outer cover). At the same time it can be boiled and different dishes like Uppuma (Tamil)can be made. We can make Chips and use it as snacks during tea time.

Usage of Tapioca in Northern India in the form of (Javvarisi / Sabudana)
In Northern India during the festival season, Sabudana is usually consumed during Vrat (Hindi) or fasting, either prepared as a "Kichdi" (savory) or Kheer (Sweet).

Tapioca is also referred to as "Poor Man's Food"

Usage of Tapioca during World War II
During World War II's Japanese occupation of Southeast Asia, many refugees survived on tapioca, as the plant is easily propagated by stem-cutting, grows well in low-nutrient soils, and can be harvested every two months. (However, to grow to full maturity, it takes 10 months). The plant thus provided much needed carbohydrate and protein.

Tapioca usage at Brazil
In Brazilian cuisine, tapioca is used for different types of meals. The tapioca is stirred, drained through a sieve, fried into a tortilla shape, and often sprinkled with coconut. Then it may be buttered and eaten as a toast (its most common use as a breakfast dish), or it may be filled or topped with either doces (sweet) or salgados (salty) ingredients, which define the kind of meal the tapioca is used for: breakfast, afternoon tea or dessert. Choices range from butter, cheese, chocolate, bananas with condensed milk, chocolate with bananas, to various forms of meats and served warm. A traditional dessert called sagu is also made from pearl tapioca cooked with cinnamon and cloves in red wine. A restaurant which specializes in tapioca-based dishes (mostly fillings) is called in Brazil a tapiocaria. In Colombia and Venezuela, arepas may be made with tapioca flour rather than cornmeal. Tapioca arepas probably predate cornmeal arepas; among traditional cultures of the Caribbean the name for them is casabe.

Flatbreads
A casabe is a thin flatbread made from bitter cassava root without leavening. It was originally produced by the Native American Arawak and Carib nations because these roots were a very common plant of the rain forests where they lived. In eastern Venezuela many Native American ethnic groups still make casabe and it remains their main bread-like food. Native American communities including the Ye-Kuana, Kari-Ña, Yanomami, Guarao or Warao are from either the Caribe or Arawac Nations and still make casabe.

To make casabe, the starchy root of bitter cassava is ground to a pulp, then squeezed to expel a milky, bitter liquid called yare which carries the poisonous substances with it out of the pulp. Traditionally, this squeezing is done in a sebucan, an 8 to 12-foot (3.7 m) long tube-shaped pressure strainer woven in a characteristic helical pattern from palm leaves. The sebucan usually is hung from a tree branch or ceiling pole, and it has a closed bottom with a loop that is attached to a fixed stick or lever, which is used to stretch the sebucan. When the lever is pushed down, stretching the sebucan, the helical weaving pattern causes the strainer to squeeze the pulp inside. This is similar to the action of a Chinese finger trap. The pulp is then spread in thin, round cakes about 2 feet (0.61 m) in diameter on a budare' to roast or toast.

Casabe baking in a small commercial bakeryThin and crisp cakes of casabe are often broken apart and eaten like crackers. Like bread, casabe can be eaten alone or with other dishes. Thicker casabe usually are eaten slightly moistened. Just a subtle sprinkle of a few drops of liquid is enough to transform a very dry casabe into a very soft and smooth bread very similar to the softest slice of a wheat bread loaf, an incredible change in texture. Because of its capacity to absorb liquid immediately, casabe may cause someone to choke, but goes down quickly with a sip of liquid. In Guyana, South America the casabe is simply called cassava bread. It is prepared with an instrument called a matape by the natives of the Rupununi Savanah and other areas of the country that have a high concentration of Amerinidians.

Pearl tapioca

Pearl tapioca is a common ingredient in Southeast Asian desserts such as kolak, in tapioca pudding, and in sweet drinks such as bubble tea and taho, where they provide a chewy contrast to the sweetness of the drink. Small pearls are preferred for use in puddings; large pearls are preferred for use in drinks. These large pearls most often are brown, not white (and traditionally are used in black tea drinks), but are available in a wide variety of pastel colors.

Refrigerator How to

The refrigerator is the backbone of your kitchen. You can make it a healthy one by stocking low calorie or low fat food, high fibre foods, sauces, nutritious vegetables and fruits. Here are a few tips.

•Clean the refrigerator once a fortnight.
Arrange foods that are only good for you, eg. low sugar foods, high fibre vegetables like saag or palak, barley etc.

•Masalas and vegetables that are cut can be stored in a container. When you buy vegetables, cut them and store them. This can be used to make a ready to eat meal. Keep on the top shelf.

•Meal from left overs. Left overs can be made into a sumptuous meal. This can also be kept on the top shelf.

•Low fat foods. Reduce the oil and ghee as much as possible. Place low fat foods on top. For example: instead of whole milk, skimmed milk can be used and margarine can be used instead of butter.

•Conceal Desserts. We often place vegetables and fruits in the crisper and sometimes even forget about some of them. Yummy desserts can be kept in the crisper so that we don't gorge on them always.

•Healthy eating can be fun. Healthy eating can be fun provided you plan the food well. Put a sticker of a particular colour e.g. yellow for a very nutritious meal and a red sticker for salads etc.

•Freeze fruits for children. Some fruits can be frozen like oranges, grapes, bananas etc. Children can snack on these. Instead of ice cream and creamy cakes, fruits can be given.

•Organise the foods. Keep the less used foods in the lower shelves.

Make these tips a part of your routine to save you time and make you healthy.

How to preventing hair fall

Give head massage to your self before washing your hair. Head massage makes hair strong and helps to prevent hair fall. If possible, take head massage treatment once in while from experts and massage therapists to make your hair strong and beautiful.

Use natural conditioners like oil, ghee, curd to condition your hair after washing it. Using these natural hair conditioners before washing your hair can also prove beneficial. Avoiding chemical based conditioners and shampoos can help to prevent hair fall problem.

Try to dry your hair naturally and avoid using hair dryer as much as possible. Using hair dryer frequently can make your hair dull and can result in hair fall.

Avoid artificial hair beautifying treatments like hair straightening, hair perming or hair ironing. As these treatments involve use of chemical based hair products as well as hair pulling to certain extent, it may damage your hair in turn causing hair fall.

Avoid using chemical based products like hair gels and serums which may make your hair look beautiful for the time being but result in hair fall.

Avoid colouring your hair with artificial hair colours. You can use herbal hair dye if possible. The contents in hair dyes and hair colours may not suit your hair and result in hair fall. As such, try to find out from hair expert about the hair colour which you should use.

Try to use natural remedies to cope with hair problems like dandruff etc.

Imbibe a habit of having a balanced diet. Try to consume green vegetable as much as possible. A balanced diet is a key to good health as well as good hair.

Try to drink at least 1.5 liters of water every day. Water helps to flush out all the toxins from body and helps to deal with problems like hair fall easily.

Try to sleep on time and ensure that you sleep for at least eight hours.

Practice stress management remedies like meditation and yoga. Stress can also be one of the factors which can cause hair fall. Practicing meditation regularly can help you to cope with stress thereby preventing hair fall.

Use scarf for covering your hair whenever you are traveling. Scarf will protect your hair from pollution and help to prevent hair fall.

If your hair fall problem is intense, consult doctor.

Reduce Blood Sugar Level Naturally

For diabetics, keeping a check on the blood sugar level involuntarily becomes a part of their life. They have to follow a strict diet, consume a whole set of prescribed medicines and indulge in a regular exercise regimen. While good diet and exercises becomes mandatory for them, medicines can always be avoided to quite an extent. Wonder how? With the tips given in the following lines, you will know how to lower your blood sugar naturally.

Reduce Blood Sugar Level Naturally

Reduce Your Sugar Intake
Reducing sugar intake is the first step towards controlling the blood sugar level. Start taking sugar in moderation. Cut short all the dishes that contain sugar and substitute them with foods that taste sweet, while being healthy as well. For instance, replace sugar with jaggery. In case you feel that your blood sugar is increasing, immediately substitute crystal sugar with sugar-free cubes. Using artificial sweeteners is another option. This way, you would be able to satisfy your sweet tooth and reduce your blood sugar level too.

Choose 'Good' Carbs
Simple carbohydrates found in processed foods (such as refined flour), baked food, candy, cakes, cookies, soda, get dispensed into the blood stream quite easily and increase the blood sugar level. So, you should stay away from simple carbs. However, in order to maintain the amount of carbs in your diet, you may include 'good' carbs in your meals, such as the ones found in fruits, vegetables and whole grains.

Exercise
Aerobic exercises, such as walking, jogging, bicycling, tai chi, yoga, can help a great deal in keeping your body fit and reduce the blood sugar level as well. So, start your exercise regimen soon and feel the difference! Dedicate at least one hour daily, for exercise. Make sure that alongside the exercises, you maintain a proper diet as well. This would not only lower your blood sugar level, but also help you shed excess weight.

Eat Small Meals Frequently
A nice way to reduce blood sugar level is to eat small meals every two to three hours, throughout the day. By doing so, you will be able to supply ample energy to your body, at the same time, keep the blood sugar stable. Include a balanced amount of proteins, carbs and fat in the diet. For instance, you may have a salad with chicken breast, one tablespoon of olive oil and whole wheat bun, for lunch. Try to avoid eating a heavy meal any time, especially at night.

Add Vinegar To Your Diet
According to a study published in the European Journal of Clinical Nutrition, adding vinegar to your diet can help lower blood sugar naturally. The study revealed that vinegar has the natural instinct to offset some of the blood sugar rise, which is commonly associated with foods rich in carbohydrate, such as potatoes, white rice and white bread. Two tablespoons of vinegar with each high starch meal would serve the purpose.

Drink Green Tea
Latest studies reveal that drinking tea can help a great deal in lowering the blood sugar level naturally. You can drink green tea daily in the morning, to keep a check on your blood sugar level. Brewing green tea with cinnamon sticks is a nice idea – the spice makes the beverage even more effective in reducing the blood sugar level. Apart from that, you also get a number of additional benefits – such as glowing skin.

Gain Weight the Healthy Way

Nowadays it seems like everyone is looking for a solution to weight loss. But if you're reading this health article, you might actually be looking for a solution to the opposite problem: You want to know how to gain weight and build muscle in a healthy manner without having to resort to harmful drugs or expensive weight gain supplements that don't work.

In a nutshell, weight gain can be achieved with the combination of good nutrition and a consistent weight training program. When it comes to nutrition, it's essential to have a combination of protein, carbohydrates, and good fats if you want to add weight. Proteins are necessary, because they repair and rebuild muscles after a workout. The average person should take in 1/2 gram of protein per pound of body weight to be healthy. But if you want to gain weight, you should consume about 1 gram of protein per pound of body weight. Red meat, eggs, fish, poultry are great sources of protein that also provide important amino acids that aid in healthy weight gain.

And don't leave out the carbohydrates, which the body stores in the muscle tissues and liver in the form of glucose. When your body needs energy, it turns to these stored carbs for fuel. If you don't have enough carbohydrates, your body will convert protein into carbohydrates to get energy, thereby robbing your body of the proteins it needs to help you gain weight.

Carbohydrates are comprised of three types: simple, complex and dietary fiber. Simple carbohydrates can be obtained from sources like fruit juices; complex carbohydrates come from potatoes, oats, brown rice, whole grains and pasta; and dietary fiber comes from vegetables such as sweet corn, black beans and broccoli, among many others. The best approach is to get your calories from eating raw foods, but this is not always possible for people who have trouble gaining weight. For them, meal replacements can be important tools.

To implement a weight gain program, it's imperative that you eat several smaller meals a day rather than three larger meals. Why is this important? Because as the frequency of meals increases, so will nutrient absorption rates. More frequent nutrient delivery also means your body will be in a better position to regulate insulin levels, which factor into weight gain. The problem is that if you're like most people, you probably don't have time to prepare six meals a day. Meal replacements, which are commonly referred to as as MRPs (meal replacement powders), can provide a solution.

As the name suggests, MRPs are supplements that replicate the effect of having eaten a meal. MRPs don't do anything more than a good, healthy meal; they just make eating more convenient and portable. You might think MRPs would be a grim and tasteless option. But the good news is that as more people have used and become knowledgeable about them, they have forced nutrition companies to come up with palatable products that really work. Quality MRP brands like Prolab, EAS, Met-Rx and Optimum Nutrition not only taste good; they contain an assortment of vital proteins and vitamins. (That's not always the case with MRPs you find in the grocery store, so buyer beware.) You don't need a kitchen to prepare an MRP; all you need is water or juice and a shaker. It's almost like having a personal chef who provides nutritional meals at your command, any time of the day.

There are a few things to consider before you head out to the store and buy your first can of MRP. By far the most important criteria is the taste. No matter how nutritious it is, if you don't like how it tastes, it isn't going to help you. Next are the upgrades. Beware of companies that add extra whey protein or glutamine because these are rip-offs.

Healthy Diabetes Recipes to Control Blood Glucose Levels

Love to eat but have to watch your blood sugar? The delicious Fruity Salad, Sweet Potato Bake and Garlic-Onion Bean Dip recipes below let you eat well while you watch your blood glucose levels.

Every year, 1 million Americans aged 20 years or older are diagnosed with diabetes, a disease characterized by high blood sugar levels. According to the National Institutes of Health, an additional 16 million people suffer from impaired glucose tolerance, or IGT, a condition in which the blood glucose levels are elevated, although not high enough to be classified as diabetes. With our typical high-sugar American diet, it's no surprise that incidences of diabetes and IGT are on the rise.

Fortunately, keeping your blood sugar levels in balance is often as simple as adjusting your eating habits. While foods high in simple sugars (e.g., candy, soda, peanut butter, canned soup) can increase your blood glucose, research shows that fiber-rich diets that include vegetables, whole grains and fruits can help control blood sugar levels in most people, and may prevent health complications (such as heart disease or kidney disease) in those who already have diabetes. It's also a good idea to take a nutritional supplement that contains, in particular, the vitamin C, as well as vitamins E and B-complex, and the mineral chromium, all of which are thought to help maintain blood glucose balance. And choosing dishes that are high in fiber can make a world of difference to your blood sugar levels.

The following side-dish recipes offer a delicious way to eat your way to good health:

Fruity Salad
Makes 4-6 servings

The fruit in this salad has natural sugar, but the fiber content of unpeeled fruit helps keep blood glucose levels in balance.

4 red apples (for example, McIntosh, Cortland or Ida Red)
2 Bartlett pears
1/2 pound red grapes
1/2 cup walnut pieces
1 cup vanilla yogurt
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 tablespoon apple juice

1. Wash and core apples and pears; cut into one-inch chunks.
2. Wash grapes and cut in half.
3. Combine fruit and walnut pieces in a mixing bowl.
4. In a small bowl, mix cinnamon, nutmeg and apple juice with yogurt.
5. Pour yogurt mixture over fruit and nuts, stirring to coat evenly.
6. Chill before serving.

Sweet Potato Bake
Makes 3-4 servings

One medium sweet potato has 3.5 grams of fiber; one cup of raisins has 4 grams of fiber.

4 medium sweet potatoes
1 cup sun-dried raisins
2 tsp. butter
2 tbsp lemon juice
2 Tbsp. orange juice
1/2 teaspoon nutmeg

1. Preheat the oven to 350° F.
2. Spray a medium-sized baking dish with non-stick spray.
3. Peel and cut sweet potatoes into 1/4-inch slices.
4. Arrange layer of potatoes in the baking dish; then dot with butter and sprinkle with raisins.
5. Repeat Step 4 until all potatoes and raisins are used.
6. Blend orange juice, lemon juice and nutmeg; pour over potatoes and raisins.
7. Bake at 350° F for about 35 minutes, until the potatoes are tender when pierced with a fork.
8. Serve hot.

Garlic-Onion Bean Dip
Makes 6-8 servings

Scientific studies indicate that members of the onion family, such as garlic and scallions, help regulate blood sugar. This recipe's added perk: One cup of pinto beans has a whopping 12.2 grams of fiber.

2 cloves garlic, chopped
1 bunch scallions, chopped
One can (15-½ oz) pinto beans, rinsed and drained
4-½ tsp lemon juice
1/4 cup olive oil
1/4 tsp salt
Dash cayenne pepper

1. Saute garlic and onion in one teaspoon of olive oil.
2. Place beans, garlic and onion in a food processor.
3. Add remaining ingredients; process until well blended but not entirely smooth.
4. Serve with wheat crackers or assorted fresh vegetables.

Circuit Training – Benefits and Advantages

Circuit Training – Benefits and Advantages

Circuit training is an excellent way to simultaneously improve strength and endurance. Taking part in circuit training dramatically improves the fitness level of the individual.

Following are the advantages and benefits of circuit training -   

Circuit Training

1. The quick pace and constant changing nature of circuit training places a unique type of stress on the body, which differs from normal exercise activities, like weight training and aerobics.

2. The demands of circuit training tend to prepare the body in the very even, all-round manner. Circuit training is an exceptional forum of exercise which aid in the prevention of injury. circuit training is the best way to condition all body. Hence total fitness is developed.

3. Large number of players can be trained at same time.

4. Circuit training can be totally personalized. Whether a person is a beginner, or an elite athlete, training can be modified as per his/her fitness level.

5. Load can be increased gradually.

6. Fighting spirit can be inculcated e.g. if we take the time of the individual circuit, the other player gets the target to finish circuit in least time and this gives a room for improvement.

7. Circuit training is time efficient. No wasted time between sets. It gives maximum results in minimum time.

8. Circuit training can be done anywhere – at parks and playground areas, indoor stadiums, etc. thus it fulfils the desire for interesting environment.

9. Circuit training doesn't require expensive equipment.

10. Another advantage is that it's great fun to do in pairs or groups.

Health Education – Concept, Aim and Objectives

Concept of Health Education – Health education is one important activity that is commonly undertaken to promote health. It is the communication of information that enables people to make decisions about to follow those health-related activities at all stages of life which are conducive for proper health.

Health Education

It is concerned with communicating on those areas that are related to water supply, sanitation, community health, mental health, disease control, personal hygiene, disaster management cycle, reducing the risk of communicable disease and its transmission, proper nutrition, alcohol and drugs, accident and first aid etc.

The Aim of Health Education should be -

1. Help students to assimilate the body if knowledge appropriate to health education.
2. Expose students to a variety of activities and experience related to health education.
3. Help individuals develop a sound understanding of their total development and enable them to attain positive self-images.
4. Provide opportunities for students make personal decisions related to their intellectual, physical and emotional development.
5. Allow students to experience social relations that will encourage desirable behaviour, leadership and co-operation with others.

Objectives of Physical Education -

For Students -

1. A positive attitude towards physical fitness and good health.
2. A personal value system and satisfactory relationship with peers.
3. increased self-awareness and a positive self concept.
4. independence, interdependence, and a sense of responsibility.
5. An understanding of human sexuality.
6. An understanding of appropriate factual information and concepts.

For Patients and Public -

1. To increase public awareness that disease are significant public health problem.
2. To increase public awareness of symptoms and signs of disease.
3. To improve the knowledge and attitudes of patients about detection, treatment and control of disease.
4. To promote the family and community educational material essential for positive lifestyle habits.
5. To create public awareness about the ill=effects of alcohol, smoking and drugs, etc.

For Health professionals -

1. To increase knowledge, attitude and skills of all health professionals regarding sign, symptoms and management strategies for health hazards to improve disease control.
2. To encourage health professionals to treat patients carefully.
3. To develop resource and material for use of health professionals.
4. To promote research all over the world to curb health hazards.
5. To encourage continuing educational programmes on accurate information on diagnosis and treatment of diseases.

Importance and Benefits of Drinking Water

Importance and Benefits of Drinking Water - Everyone knows that how essential is water to survive but had you ever came to know about the other benefits of water? Human body has 60-70% of water and is a very  important nutrient which is beneficial for our body and health in many ways.

Some Important Benefits of Drinking water are listed below -

1. Human health is dependent on the immune system and drinking sufficient amount of  water a day flushes out toxic chemicals from the body making the immune system strong to fight against different ailments like dehydration, fatigue, headache etc.

2. During summers our body loses too much fluid in the form of sweat and drinking good amount of water in these conditions helps to replace the lost fluids and lowers the body temperature.

3. It enhances the skin to look younger by providing natural moisture to the skin  because drinking more water makes the skin hydrated hence making the skin look more fresh and young.

4. Drinking enough amount of water helps in proper digestion of food hence preventing the body from constipation and discomfort.

5. Drinking more water helps in proper absorption of  essential vitamins of the food providing the body with a boost of energy to perform our daily activities.

6. Drinking water also helps in reducing your weight as it flushes out unnecessary fats, toxic, chemicals from the body. It also reduces hunger which indicates our body to eat less resulting in weight loss.

7. As the brain is mostly made up of water so drinking more water helps the brain to circulate fresh-oxygenated blood through the body making our body physically and mentally alert and healthy.

Now as you have came to know that how important is water for our body, you must be thinking of how much water one should drink in a day? The answer is 8-10 glasses or 2 liters of water, yes! you should drink this much amount of water a day to keep your body fit and healthy.

Importance and Health Benefits of Yoga

Nowadays people are too health conscious and perform many different exercises to remain fit and healthy. One of the best practice is yoga, it is a physical exercise performed using a series of body postures. It can be performed anywhere as it does not requires any special equipments. Have you ever tried yoga? If not then just start performing it regularly and you will came to know how beneficial is it for keeping our body and mind healthy.

Some of the Health Benefits of Yoga are -

1. Yoga includes stretching your body to the extent that you will become much more flexible than before and have less chances of joint pain in later stages of your life.

2. Meditation is a great aspect of yoga, it helps you to relieve from mental stress,increases your concentration and helps you to achieve peace of mind and calmness.

3. Yoga provides many breathing exercises such as pranayam, anuloma, viloma which helps to improve overall functioning of body organs and blood circulation is also improved.

4. Performing yoga on regular basis helps in making your body to resist many ailments as it keeps the blood pressure in control and healing rate of an injury or a wound is also improved.

5. It helps to make our immune system strong helping our body to fight against many ailments such as headache, fatigue etc.

6. Yoga also enhances your body postures and improves your muscle tone providing relief you from back pains and other joint problems increasing your strength.

7. It also provides a natural glow on your skin making it look healthier.

8. Yoga is the best practice which will help you to increase your coordination, concentration and memory power if performed on regular basis.

9. One of the most important benefit of yoga is that it helps in preventing obesity.

10.Yoga is the best way to improve your body Posture, Eye-Hand Coordination, Balance, Steadiness, Immunity.

The overall conclusion is that yoga is the best medicine for all kind of ailments and it is a great refresher of human mind, body and soul. It helps to make an individual physically and mentally active. So every one should start performing yoga regularly to stay fit and healthy for whole life .

Importance and Health Benefits Of Swimming

Everyone loves swimming if seen in view of sports but had you ever came to know about its benefits in our daily life. Alot of people may not be familiar with its benefits and enjoy swimming only as a sport but swimming is a great exercise for the whole body that provides lifetime health benefits.

Benefits of swimming :-

1. Swimming helps in removing dirt, bacteria and other micro-organisms from your skin pores thus preventing the origin of acne and pimples on your skin.

2. While doing stroke swimming breath is to be held for sometime which proves to be an excellent exercise for lungs as it increases lung capacity further helping in prevention of disease like asthma.

3. Swimming requires much more workout of the body muscles burning about 8 calories per minute of our body resulting in significant body weight loss.

4. Swimming is a great exercise for the whole body as it requires workout of each and every body muscle thus providing great strength to the cardiovascular system of your body.

5. Regular swimming prevents your body from joint pains in later stages of life.Moreover it provides relaxation to your mind and relief from stress.

6. Risk of any heart disease and stoke can be reduced by as it reduces the chorestrol levels and helps in lowering blood pressure of the body.

7. Swimming also helps an athlete to maintain his/her fitness level. When an athlete is injured, He/She is often told to swim because muscles have to work hard due to the resistance of the water without experiencing the pain being experienced on the land.

Instead of only health benefits, many people use swimming for developing other qualities like time management , sportsmanship, teamwork or team spirit, goal-setting etc. One should know that while swimming he/she should not consider the distance or the speed, it's the time you spend on swimming that matters. So start swimming regularly to gain profit of the lifetime health benefits of swimming.

Effects of Drugs (On Individual, Family and Society)

Drugs are not new to the world. It is not always considered as negative. No one can deny benefits of drugs in fighting diseases, allaying pain and stimulating an exhausted body. But these days, drugs are misused and abused.

Drug addiction is a state or condition in which a person has lost the power of self-control with reference to the particular drug. Addiction to Drugs involves three different phenomena :

Tolerance – It is characterized by a diminished effect on the addict of the same dose of drug over a period of time.

Physical dependence – It is illustrated by what happens to the addict when he does not get his drug. He experience the intense discomfort of withdrawal symptoms.

Habituation – It refers to the emotional or psychological dependence of the addict on narcotic drug. In other words he seek the drug to escape from emotional problems.

Effects of Drugs on Individual

1. Individuals become addicted.

2. Lack of interest in studies, sports and other activities of daily life.

3. Loss of appetite and decrease in body resistance to disease.

4. impairment of intelligence, memory and body coordination.

5. Damage to brain cells.

6. Indulgence in crime.

7. Accidents and mishaps.

8. Tendency to commit suicide.

Effects of Drugs on Family

1. Family becomes hostile to drug abuser because he demands for money and sometimes even steal money and other household goods.

2. Poor reputation in neighbours.

3. Quarrels in family.

4. Sometimes drug abuser may develop disease like AIDS, Hepatitis B etc due to sharing of syringes and needles with other drug abusers and when he live with family, other members of family are also at greater risk of having such diseases.

Effects of Drugs in Society

In any society if youth are fell prey to drugs, then no society or nation can progress for the development. Education will suffer,  jobs and occupation will suffer. society becomes victim of crimes. Expenditure of government will increase as drug de-addiction centres have to establish. Then surveillance teams have to make the keep check on drug dealing.

Causes and Effects of Obesity

Obesity refers to the condition of having an excessive amount of body fat. The worst enemy of health today is surplus fat. Obesity aggravates cardiovascular degeneration, diabetes, biliary and renal ailments, arthritis and many other disorders, and increases surgical risks and accident proneness.

Causes of Obesity :

There are numerous causes that are related to the onset of obesity like:

1. Heredity or genetics
2. Hormonal imbalances
3. Environmental factors such as cultural habits, etc.
4. Inadequate physical activity.
5. Eating habits such as overeating or improper diet.

Among the above, the major cause of obesity is improper eating habits.

Eating habits: The once great cause of overweight is overeating – taking in more than your energy output demands. Our appetite is no longer a reliable guide for eating the right amount of food. Mostly now-a-days people are exposed to large amount of rich goods, Under such conditions, it is easy to form incorrect habit of eating. Most of us have our habits fairly stabilized by the time we are twenty-five years old. This includes habits of eating as well. But as we grow older our energy expenditures are lessened, we cannot burn up all the energy value of the food we eat, and excess energy is stored in our bodies. Obesity creeps up when our activity slows down but the appetite of our vigorous year still continues. Thus, improper eating habits are responsible for causing obesity.

A person should learn to make permanent changes in dietary habits in order to remain away from weight problems, like:

1. Go easy on fats and fatty foods, particularly those high in saturates, such as butter, hard margarine, fatty meal and meat products, crisps and fried food. Choose instead lean meat, fish and dairy products with a lower fat contents such as cottage and skimmed or semi skimmed milk.
2. Be sparing with salt and sugar, and with food that contains large quantities of added salt and sugar, Highly salty food includes smoked products, savoury shocks such as peanuts and crisps, processed meat products and some breakfast cereals. Watch out for sugar in drink, breakfast cereals, yoghurt and processed foods, as well as sweets, cakes and biscuits.
3. Reduce total caloric intake by 250 to 500 Kcal per day to accomplish the desired weight-loss goals.
4. Go easy on alcohol.
5. Go out for regular work out to burn extra fat from the body.

Effect of Obesity :

Obesity can be directly related to -

1. Changes in normal body function: Changes in body vary from individual and with degree of obesity.

a) Respiratory problem are quite common among people with obesity.
b) A person become lethargic.
c) Abnormal blood clotting.
d) Enlargement of heart.
e) Congestive heart failure.
f) Lower exercise tolerance.

2. Increased risk for certain diseases: Obesity is also associated with certain chronic degenerative diseases such as

a) Coronary Disease
b) Hypertension
c) Diabetes
d) Arthritis due to extra load on joints because of overweight.

3. Detrimental effects on established disease: Obesity can contribute to further development of certain diseases and medical conditions, and weight reduction is usually prescribed as an integral part of treatment, Conditions that are generally benefit from weight reduction includes -

a) Heart attack.
b) Hypertension.
c) Congestive heart disease
d) Diabetes.
e) Orthopedic Problems.

4. Emotional Effect : Emotional or psychological problems might be caused by obesity. In our society, obesity carries a social stigma that contributes to psychological reactions for the obese people.Our media typically glamorize only people with extremely slim and lean bodies.

Eating Tips To Remain Fit and Healthy

Eating Habits plays very important role in fitness and health of an individual. The main aim of healthy eating is to consume variety of foods to get proper amount of energy and nutrients, without getting too much calories. Therefore, healthy eating is important to remain fit, proper functioning of body and staying away from health problems.

Here are 8 healthy eating tips so you will feel light and stay fit all the time. Following are the essentials of a truly nutritious diet -

1. Avoid too much fat. Thankfully, there are more low-fat products in the market today such as milk, ice cream, and cheese.

2. Buy food products low in sodium. Check the nutritional information found at the back of the package or label for the sodium content of the snack food or produce. Nutritionists say that one should take no more than 1.000 milligrams of sodium a day.

3. Try to consume foods low in salt. Salt flavors food but too much may cause fluid retention in the body and increase blood pressure. Bear in mind that there are other seasoning options available. Why not try natural herbs to spice up the flavor of your food?

4. Stay away from additives. Try to choose meat, chicken, and fish that do not contain additives. There are organic food stores where such products are found.

5. Eat starch. Rice, potatoes, corn, grains and grain products have starch that, through digestion, is converted into sugar, which supplies energy to keep you up and about the whole day.

6. Consume a variety of food in moderate amounts. Take in different foods like meat, fruits, vegetables, breads, etc. in moderate amounts. Aside from being a healthy practice, this also gives you the opportunity to savor a variety of flavors!

7. To prevent weight gain, avoid sweetened soft drinks and fruit juices in favor of water or artificially sweetened drinks. Although many women swear by artificial sweeteners, scientists have long debated whether they actually help regulate body weight. Researchers conducted a study that suggests that people can lose or maintain weight simply by incorporating artificial sweeteners, such as aspartame (found in NutraSweet) and saccharin into their diet. Forty-one overweight people, mostly women, with similar eating and exercise habits were divided into two groups. They consumed comparable amounts of either sugar-sweetened or artificially sweetened foods, drinks, or supplements daily. After ten weeks, body weight increased in the sugar group (by 3.5 pounds) and decreased in the artificially-sweetener group (by 2.2 pounds). Also, blood pressure went up in the sugar group and went down in the sweetener group. The study found that the sugar group ate more calories and carbohydrates compared with the artificial sweetener group, but the groups' intake of fat and protein did not substantially differ. Beverages were by far the largest source of sugar intake).

8. To help you stay healthy, stick to low-cholesterol and high-fiber dishes.

Sleeping Techniques to Prevent Sleep Problems

According to a German medical journal, every fifth person has some sleeping disorder — women more so than men, adults more so than youths, town dwellers more so than people in the country. Some have difficulty in feeling asleep, others wake up too early, and still others wake up many times during the night. What can you do about it if you have such problems?

1. Stop worrying and start sleeping - Usually there is no danger in being without sleep for a period now and then. A likens sleep to a dove. If you hold your hand out gently, it comes voluntarily and settles on it. But if you try to grab it, it flies away.
Indeed, analysis of the sleep of persons who claim to suffer from sleeplessness shows that they often sleep more than they think they do.

2. Find the cause – It is important to find the real cause of your sleeping problem, if indeed you have one. Sleeplessness may be a symptom of some physical disorder, such as hypertension or upset stomach. But often, the cause is in your mind rather than in your body. Are you worrying about something? Try to reason it out with yourself in a balanced way. Prayer, offered in faith, can put a person's mind at ease.
Consulting a wise and mature person regarding your problem may also be beneficial.
Perhaps the problem is not you but that of your environment. The ventilation of the bedroom may be poor, or the temperature may be too high. Try keeping it between 59 and 62 degrees Fahrenheit (15 to 17 degrees Celsius). Rather high humidity in the bedroom is usually good. If you take the chill off your bed before lying in it, you may fall asleep more easily, as a cool bed has a stimulating effect.
Is your bed well-suited to you? You should be able to move in it without difficulty. Since your bed is where you spend one third of your life, get the best you can afford. Make sure it is correctly placed in the room. Most people prefer to sleep with their head toward the window. Even the material in the mattress and the bedclothes may affect your sleep. For example, a nightdress of synthetic fiber might cause discomfort.
The bedroom light may disturb you. Some need complete darkness and even have to wear an eye mask, while others want a soft night lamp burning. There may also be annoying sounds. Have a new washer put in that dripping faucet. If nothing else helps, use earplugs — although it takes some time to get used to them, and they are not a good idea for people with chronic ear problems.
3. Reset your day and night rhythm – Do not try to force yourself into sleep. Some people simply cannot get sleepy until the early morning hours. Doctors have found that it is much easier to adjust their internal clocks by advancing them than by trying to "move the hands back." Some lifetime insomniacs were cured by simply postponing their bedtime a few hours each day until their cycles advanced to a normal bedtime. "During treatment, I felt, like a zombie (a walking dead person)," admits one cured patient, but the final results were good.
Some people who complain about poor night sleep actually rob themselves by sleeping during the day. So, if you find it difficult to fall asleep at night, try to avoid that nap after lunch. "But I get so drowsy!" some will say. Well, at those times why not do something else that may be refreshing, like taking a quick walk? Think of your sleep as money in the bank. If you spend it in naps, you won't have it at night when you really need it.

Ways to Reduce Stress and Anxiety

Stress and Anxiety are the things that almost everyone experiences during some point of their lives. Problems in relationship or work can lead to stress. Divorce, pregnancy, losing your job or the death of a loved person can also create stress.

People undergoing a lot of stress and anxiety may suffer from problems such as sleeping difficulty, headache or minor pains. There are plenty of ways by which you can keep stress and anxiety under control.

1. Gardening & Exploring Nature

Gardening is a great stress reliever. It also allows you to have exposure to the sun which brings a lot of health benefits. Sunlight being a main source of Vitamin D is also vital for good health. You can relax yourself completely while gardening as it gives you a chance to explore nature and listen to the music of birds etc. This can greatly reduce stress and anxiety.

2. Music

Music can also help in reducing stress to a great extent. Even according to research listening to soothing music can calm the nerves and lead to complete relaxation of the mood as well as the body. This in turn can also control your anxiety levels.

3. Reading

Through books we can improve our power of imagination. You must know the art of selecting good books that can induce positive thoughts and action rather than going for the bad ones that may only trigger stress and anxiety further.

4. Journaling

You can also start writing about your views on several things which is a great way to relieve stress. You can write poetry and essays which can reduce stress to a great extent. This can also help you improve your creative skills. You can also alter the way you think and handle crisis situations easily.

5. Prayer and meditation

Prayer can really work for stress. Many have vouched by the curative powers of prayer. There is also a positive link between prayer and healing and so this method can be pursued by all as a way of getting relief from stress. Your blood pressure can also be brought under control through meditation and prayer. You can also develop your immunity through prayer!

The aforesaid are some of the easy and reliable ways to be free from the problem of stress and anxiety.