Author Archives: Vidya Sury

Ah, didn’t that catch you off-guard? Of course you should! A bath has many health benefits – shall we count the ways?

A word about baths vs. showers first. I am basically a “bath” person, but many people would rather go in for a shower. While that is okay (besides the fact you’ll waste running water, unless you’re showering with a friend) – a warm relaxing bath can be wonderful after a tiring day. It relieves stress and tension. It cleanses, detoxifies and stimulates blood circulation, strengthening your immune system.

The health benefits of a bath

 Releases muscle tension

 When you enjoy a warm bath, it goes all the way into your muscles, relaxing you and helping you become more flexible. Make it even better with some gentle stretching. My orthopaedic says that regular bathing benefits the musculo-skeletal system, keeping it healthier. It helps to maintain your muscle position, distributing the tension across the skeletal system. If you are prone to tension headaches (aren’t we all at some point of time or other!) the easiest remedy is a nice long bath to relieve them.

Stress reliever

Stress is a part of life. Denial is futile (even if it is a river in Egypt). Relax in a long bath and watch your anxiety and worries vaporize and drift away. We’re talking about an uninterrupted bath.

Detoxifier

You know that sweating detoxifies your body, yes? So go in for a bath that is warm enough to make you sweat a bit but not so hot that you’ll get scalded and cooked. In fact, if you have noticed, you will also know that bathing regularly reduces body odor from sweat and the need for deodorants. The temperature of the water is also effective in killing different types of bacteria and viruses, consequently resulting in fewer colds and infections in the long run.

Boosts blood circulation

Bathing gets your blood circulating vigorously, enhancing the production of healthy blood cells and healing damaged tissue in the body.

Strengthens the immune system

As I said earlier, bathing can result in fewer instances of colds as it helps you fight infection. Since it stimulates the vascular and lymph system, it decreases your risk for a cold and flu, and helps the immune system work harder to destroy bacteria.

 A word of caution: If you suffer from abnormal blood pressure (low or high), avoid a bath that is too hot as it can create problems. Make sure you cool down gradually after a hot bath. Let the bath water cool. Allow your body to return to its normal temperature and circulation slowly before you step out of the tub.

Don’t forget that moisturizer is best applied on your damp skin as soon as you finish your bath.

Stay healthy!

Vidya Sury  is a Freelance Writer and Professional Blogger. She’s mom to a teenager who enjoys his bath.

When she’s not working, getting a caffeine overload, listening to music, reading or spring cleaning, she blogs at Going A-Musing  Coffee With Mi!  and Your Medical Guide  and tweets as @vidyasury

Salt is an important item on your kitchen shelf, right? Did you know that it has almost fourteen thousand uses besides adding flavor to food? No? Neither did I, until I did the research. I already knew that salt repels bacteria – this is why it is used as a preservative on most food. A 10 per cent salt solution (brine) prevents the growth of disease-causing bacteria. Now you know why back in the times when they did not have refrigerators, they rubbed salt on everything. You also know that salt water gargling soothes a sore throat. Figures, right?

So, without further ado, let’s look at some interesting ways to use salt:

1. You can clean brass, silver and copper with a paste of salt and vinegar. Rub the mix on the metal with a soft cloth, rinse it off and buff it dry
2. Clean your drain by pouring half a cup of salt and half a cup of hot water into it once in a while to get rid of stinks and grease build up.
3. White marks on your furniture? No problem. Mix a teaspoon of salt and olive oil into a dry paste. Rub on white marks with cloth until the spots disappear.
4. Greasy pans can be tackled easily by scrubbing them first with salt before rinsing with the usual soap
5. Cutting boards are a favorite place for bacteria to breed. Take a piece of cloth, dip it in salt and rub the cutting board with it to rid it of bacteria.
6. When you rub your pan with salt, it prevents the food from getting stuck to it
7. Zap your cleaning sponges in cold salt after you wash them.
8. Sprinkle salt into your shoes at night and brush it out in the morning to get rid of stinky
9. Repel moths and ants by spraying salt in the areas they frequent
10. Colored clothes looking dull? Add half a cup of salt while washing colored clothes to brighten the colors. I remember we soak new colored clothes in salt water for some time before washing them to prevent them from running color. Salt is used to set dyes – so it acts as a fixative.
11. Stains from mold and mildew? Scrub with salt and lemon juice and expose to sunlight. Then wash, rinse and dry.
12. If there is sudden grease fire break out, cover the fire with salt. Never make the mistake of pouring water on the fire.
13. When you have a sore throat, gargle with salt water. Also works for mouth sores.
14. 2 parts baking soda and 1 part salt make a teeth and gum cleaner

• Need a quick homemade mouth wash? One part baking soda with one part salt – add a teaspoon of this to a glass of water and use as mouth wash.
• Pamper your feet by soaking them in a tub of warm water to which half a cup of salt is added. Rinse after the water cools. My grandmother used to recommend soaking feet on the sand at the beach (we lived in Mumbai). Same effect when the waves wash over. More fun than a tub, though!
• Dead dry skin problems? Exfoliate by massaging with dry salt. Avoid doing this on broken skin though. Or you’ll feel the effect of “rubbing salt on the wound”
• After you bathe, massage your wet body with dry salt to remove dead skin and boost your blood circulation.
• Cut flowers will stay fresh longer when you add salt to the water in the vase.
• You can remove blood stains on cotton or linen fabrics by soaking the stain in cold salt water and then washing in soapy water.
• To prevent the cut surface of apples and pears from going brown, soak them in mildly salted water to retain their color. You can also rub lemon on them.

Okay, so I’ve barely touched the tip of the 14,000 uses. But a good enough list to get going with, don’t you think? Enjoy!

Vidya Sury   Vidya Sury is a Freelance Writer and Professional Blogger. She’s mom to a teenager who understands the importance of being healthy.

When she’s not working, getting a caffeine overload, listening to music, reading or spring cleaning, she blogs at Going A-Musing  Coffee With Mi! and Your Medical Guide

Do you have the power combo? In this case the power of calcium and vitamin D – the duo that guards your bone health.

What you know: you need enough calcium in your diet so that you can prevent bone loss and protect yourself against osteoporosis, which is a condition where bones become weak and brittle.

What you probably don’t know: Most people do not get enough calcium in their diet. In particular, women are likelier to develop osteoporosis than men (though men are not excluded). This is because women get less than half their daily calcium quota. The daily requirement is 1,200 and 1500 milligrams and for efficient absorption, you must take it in doses of 500 mg.

A word about Calcium

You need foods rich in calcium to:

• Maintain healthy, strong bones
• Help your nerves and muscles function normally
• Help your blood clot

When do you need more calcium?

• You suffer from frequent bone fractures
• Muscle pain or spasms
• Tingling or numbness in your hands and feet
• Bone deformities and growth retardation in children

As you can see, calcium also plays a role in several physiological activities that have nothing to do with bones including blood clotting, nerve conduction, muscle contraction, regulation of enzyme activity, and cell membrane function. These are essential to life and the   amount of calcium in the blood is tightly controlled so that calcium is available for these activities. So when dietary intake of calcium is too low to maintain normal blood levels of calcium, the body reaches for the calcium stores in the bones to maintain normal blood concentrations, which, after many years, can lead to osteoporosis.

Calcium plays a role in the prevention or treatment of the following health conditions

• Cataracts
• Colon cancer
• High blood pressure
• Inflammatory bowel disease
• Kidney stones
• Osteoporosis
• Polycystic ovarian syndrome
• Pregnancy induced hypertension and preeclampsia
• Premenstrual syndrome

How to make sure you are getting yours

We’re still talking about calcium. You can get your calcium from foods rich in calcium. Examples are low-fat milk, cheese, yogurt, broccoli and other greens, cabbage, lettuce, sesame seeds, green beans, garlic, oregano, basil, thyme, cinnamon, oranges, mushrooms, cumin seeds, cloves, coriander seeds, fennel seeds (sonf) and salmon. Calcium fortified products such as orange juice, cereals, and breakfast bars are also sources of calcium.

You can also add a few spoons of nonfat powdered milk to your puddings and soups to increase the calcium content with zero impact on the taste.

One more source of calcium is a calcium supplement to make sure you get our daily requirement.  There are plenty of calcium supplements in the market and you should certainly consult with your doctor to help you decide the one that is best for you. If you have a health condition for which you are on medication, your doctor may first prescribe some blood tests to check your current levels.

Two = better than one

As you make sure you’re getting enough calcium, also keep track of your vitamin D intake. Vitamin D is a vital nutrient – think of it as the key that unlocks the door for calcium absorption in your body. If there’s insufficient Vitamin D, a major part of the calcium you consume will go in at one end and out at the other, without being absorbed. So Vitamin D and Calcium are somewhat “ek duje ke liye” (made for each other)

The happy news

Sunlight encourages your body to produce vitamin D. Just 10 to 15 minutes two or three times a week in the early morning is all it takes. Avoid this in summer, though and the scorching sun. You know all about the harsh rays of the sun, UV and all that, right? It can cause sunburn and even skin cancer.  And that’s why all those sun lotions indicate SPF in them (Sun Protection Factor). In winter your body may not get enough Vitamin D if the sun plays hide and seek. Some foods, calcium supplements and multivitamins are fortified with Vitamin D.

So – spend a decent amount of time in the sun and you can get your Vitamin D. You’re supposed to take 400 to 800 IU of Vitamin D per day if you are under 50 years old. If you’re over 50, the recommendation is 800 to 1000 IU daily. Like any vitamin (or anything in life, for that matter) too much can be harmful.

Always check with your doctor before taking any new supplements. The calcium + vitamin D combination in your diet ensures bone health. So focus on getting enough calcium and Vitamin D!

Stay healthy!

Vidya Sury  enjoys life, earning her power combo as a Freelance Writer and Professional Blogger. She’s mom to a teenager who loves milk and understands the importance of being healthy.

When she’s not working, getting a caffeine overload, listening to music, reading or spring cleaning, she blogs at Going A-Musing Coffee With Mi!  and Your Medical Guide

That is the truth. I started 2012 with the ‘flu and can’t tell you how irritating that is. I am usually not prone to the usual cold and stuff (touch wood, ha ha) so imagine my shock to find I actually developed the ‘flu! Must have been the weather combination of three different cities (Chennai, Hyderabad and Bangalore) that got my insides arguing among themselves.

Flu announces itself through a fever, cough, sore throat, a congested nose, body ache, chills – none of which thrills.  But – there’s good news because you can feel better.

Anyway, long story short, I discovered for a fact that food can fight the ‘flu and home remedies can make you feel much better. I am about to share this info with you, so grab a chair, your favorite beverage and read on!

I’ll begin with some foods that really help:

Keep yourself hydrated

That sore throat can sure feel miserable and staying hydrated is critical. Get enough fluids to keep that mucus thin so that there’s less congestion. Options are fruit/vegetable juices, water, soups and herbal tea. Sip slowly. Avoid caffeinated drinks as they are diuretic.  No, alcohol is not an option.

Vegetable Juice

As much as I love salads, eating one at this time really sucks. So, if you don’t feel up to it, gulp a glass of vegetable juice. Fortify yourself with immune-boosting antioxidants, while staying hydrated. Got a sweet tooth, eh?  Fruit juice for you.

Chicken Soup

I am vegetarian myself, but I’ve heard everyone recommending chicken soup. It nourishes, hydrates and is believed to heal because of its anti-inflammatory properties. Whatever, chicken soup for the soul – feel-good factor – you know what I mean.

Garlic

Use garlic to spice up your food while taking advantage of its antimicrobial and immune-stimulating properties. You can also relieve that congestion.

Ginger

Ginger is quite an all-rounder remedy, being used to soothe stomach ache, nausea, etc. It also helps fight inflammation and you can use it fresh or in powder form and add it to other foods for taste.

Hot Tea

Tea-drinkers know how soothing it is to enjoy a cup of chai. Green tea and black tea both have disease-fighting antioxidants. Did you know that  breathing in the steam relieves congestion?. A dash of honey and lemon juice is a great way to soothe a sore throat.

Banana

Yes, the faithful banana. Slice it, mash it or just bite it off in chunks. It is easy on your stomach and safe when you experience that uneasy feeling during ‘flu.

Toast

The moment you feel like handling food, go for toast. Convenient and easy to combine with other foods like soups.

Meal Replacement Drinks

These can add the necessary nutrients to your diet when you’re recovering. Go for low-sugar protein-rich drinks free from lactose.

Next, home remedies that relieve:

• R & R (rest and relaxation) Give in to the urge to laze. Heaven can wait.
• Breathe moist air to relieve nasal congestion and sore throat pain. Inhale steam if you’re comfortable with it.
• For relief from a blocked nose, boil water in a wide pan. Add a drop or two of eucalyptus oil or “vicks”. Drape a towel over your head and lean over the water and breathe deeply, inhaling the steam through your nose. Tough I know. But it helps. (Note: NOT for people with  symptoms of asthma)
• Wet a cloth in warm water, wring it out and place on your forehead and nose. Feels good for a headache.
• Gargle with salt water to get rid of that mucus from the back of your throat.
• Spray salt water into each nostril to relieve congestion. Available over the counter

Get some TLC. Tender Loving Care. This helps in a big way. Nothing like a cuddle and some pampering to make it all better.

There’s no need to suffer with the ‘flu. Not with so many ways to feel better!

Stay healthy, folks!

Vidya Sury  took a brief break from her work as a Freelance Writer and Professional Blogger. She’s mom to a teenager who was awfully kind and affectionate when she went through the ‘flu.

When she’s not working, getting a caffeine overload, listening to music, reading or spring cleaning, she blogs at Going A-Musing  Coffee With Mi!  and Your Medical Guide

Happy New Year, folks! As the title of this post says, here are some tips to get you on your way to look better, feel better and live longer. (See how quickly I got to the point?) Here we go!

Adopt healthy habits

I know your Mom has told you this a billion times. She’s right. As we get older, the tips of our chromosomes (or telomeres) become shorter and this puts us at risk for disease. Bet you never heard this before! The good news, though, is that you can do something to ensure you slow down the process. Healthy habits do it.

Be conscious

There is research to prove that those who are aware that they must take care of their health do a better job of it. They make the right choices, have better relationships and lead a fulfilling life.

Make Friends

Friends are great. Friends help you live longer and happier.  There is a strong link between social connections and longevity. Do choose your friends though. Since habits are contagious, why not choose good habits? It seems even obesity and smoking are contagious! So is quitting . Which brings us to…

Kick the butt

So you already know quitting smoking helps you live healthier and longer. You get enough warning on the packs but a study proved that when you quit, say, when you’re 30, you can increase your life by a whole ten years. Cool eh? Think about it. And act on it.

Start power napping

You’ve heard about the popular siesta. A regular power nap increases your longevity and reduces your risk for heart disease, while balancing your stress hormones. Another good reason to zzz.

Follow a healthy diet

We’re talking of a diet high in fruits, vegetables, whole grains, olive oil, and fish. This lowers your risk of of obesity, elevated blood sugar, increased blood pressure, and other factors that put you at risk for heart disease and diabetes.

Shed the extra pounds

Working towards a healthy weight can protect you against diabetes, heart disease, and other life-shortening conditions. The biggest culprit is belly fat. So think of getting rid of that spare tire.  Eat more fiber and start exercising. Even a thirty minute brisk walk daily helps. And this takes us to….

Exercise

Fact: you live longer when you exercise regularly. The physical activity lowers your risk for heart disease, diabetes, certain types of cancer and depression. Exercise also keeps you mentally sharp as you get older, helping you avoid conditions like Alzheimer’s. So aim for at least two and a half hours of exercise per week. More is obviously better.

Go easy on the alcohol

Heart disease, you know, is linked to the level of alcohol consumption. So, moderation is key. Too much also adds a pad to your middle and raises your blood pressure, along with a bunch of other health issues.

Become spiritual

No, no, I don’t mean the saffron robes and the chanting. But the truth is, when you are part of a spiritual group that meets up and chants, listens to talks, etc. it strengthens your immune system. You develop a strong social network during these meetings and this boosts your overall health.

Forgive

Forget about issues you have with people. Let go of anger. When you give in to anger and rage, you’re decreasing the efficiency of your lungs and laying yourself open to heart disease, stroke and other health problems. Forgiving frees you from anxiety and brings down your blood pressure, making you breathe more comfortably.

Be safe

Avoid accidents. How dumb does that sound? What I really mean is, wear a helmet when you drive a two-wheeler. Reminds me of a nice poster. “Unlike Ganesha, we cannot get a head replacement”. If you’re a biker, wear safety gear. Use your seatbelt in your car. Watch your step when you walk.

Get enough sleep

Enough sleep helps you manage your weight and keep diabetes and heart disease at bay. Your mood also improves. If you already have an ailment, adequate sleep will help you recover faster. So try and grab at least 7 or 8 hours.

Don’t ignore stress

Managing your stress not only helps prevent heart disease, but may actually reverse it. I know stress is a standard part of life, but there are ways to manage it. Try yoga, meditation, or deep breathing. Even a few minutes a day can make a difference.

Take up interesting hobbies

Take up activities that you enjoy. This also helps avoid the risk of Alzheimer’s, stroke and heart disease.

So, there you have it. You’re probably aware of each of the above tips, but it helps to revisit them every other day, so we can “be conscious”

Stay healthy, folks, and may 2012 be everything you wish for!

Vidya Sury  enjoys life, earning her calories as a Freelance Writer and Professional Blogger. She’s mom to a teenager who believes almost everything she says, especially about the importance of being healthy.

When she’s not working, getting a caffeine overload, listening to music, reading or spring cleaning, she blogs at Going A-Musing  Coffee With Mi!  and Your Medical Guide

When life gives you lemons… Whatchoo gonna do?

Besides make lemonade, you can do lots more with lemons – lemon juice and peels included. The next time you make lemonade, don’t throw away the peels.  Just thinking about a lemon brings the word “Fresh” to mind, doesn’t it? I love the smell of lemons.

A word about lemon juice first

Lemon juice contains five to six per cent citric acid and has a mild pH level, making it the ideal stain fighter and rust remover, yet retaining the shine on surfaces. So, even after you squeeze the juice out of a lemon, there’s enough left over to handle small cleaning jobs. Moreover it comes with its own applicator, the rind. The oil in the lemon peel also has its own uses. Let’s get on with the uses, then.

De-greaser

Lemon can get rid of greasy pans, messy stove tops and kitchen counters. As a first step, sprinkle a little salt on the cut surface of the lemon and rub on the greasy areas, then wipe it off, before you use any other cleaners. Watch out for surfaces that are sensitive to acid, though. This means marble and Cuddappah granite, which stain with lemon.

Teapot, coffeepot cleaner

Teapots and coffee pots tend to develop a deposit build up. When that happens, fill them with water, and add some slices of lemon peel and boil. Switch off the stove and leave it for about an hour. Then drain the pot and rinse it thoroughly.

Microwave cleaner

Forgot to cover the food when you microwaved it? No worries. That gunk will come off when you add lemon rinds to a large microwave-safe container half-filled with water. Place this in the microwave and cook on high for about five minutes. Let the water boil. The steam will condense on the walls of the oven. Remove the hot bowl and use a cloth to wipe off the mess inside.

Polisher

Most homes have chrome taps, fittings and faucets which get tarnished. Get the shine back on them by rubbing them with a lemon. Rinse and wipe. Need to shine copper? Halve a lemon and dip in salt or baking powder to brighten your copperware, chrome or stainless steel. Leave it on for five minutes, rinse and rub it dry with a cloth. This also works for your stainless steel sinks.

Insect repeller

Say goodbye to insects with lemons. Cut the lemon peels and keep on window sills, cracks, holes and other places frequented by ants and pests.

Fragrant humidifier

Dry winters and dry summers can be pleasanter when you simmer lemon peels in a container of water. This will humidify the air and make it smell great.

Cutting board renewer

Lemon has antibacterial properties. Disinfect your cutting board and rub it with half a lemon. Leave on for five minutes and rinse.

Lemon twists

’Tis the season to celebrate. So make strips of lemon peel without the white pith and freeze in a container or Ziploc bag. Great in cocktails, sparkling water or regular water!

Beauty agent

• Lemon peel can help lighten age spots. Apply and leave on for an hour and rinse.
• Dry or rough elbows? Take half a lemon, sprinkle baking soda on the cut surface, place under elbow and twist lemon for a few minutes. Rinse and dry.
• Rub lemon peels on your face to tone your skin and rinse. Avoid the area around the eyes.
• Half cup sugar + chopped lemon peel + olive oil = paste. Use as a bath scrub on wet skin and enjoy the softness.

See? Next time, don’t throw away the lemon or its peel. Right now, lemons are expensive. Use them well. It is a great way to go green.

I would love to hear your “lemon” tips.

Wishing you all a healthy and happy New Year – and see you next Tuesday!

Vidya Sury gets her lemons, lemon juice and lemon peels as a Freelance Writer and Professional Blogger. She’s mom to a teenager who is crazy about lemon juice.

When she’s not working, getting a caffeine overload, listening to music, reading or spring cleaning, she blogs at Going A-Musing , Coffee With Mi!  and Your Medical Guide

Great! Because I am about to tell you twenty ways you can use the tea bag. I believe if you can recycle something, you’re doing yourself a favor. So you could have literally knocked my skin-colored toe socks off when I read a longish list of fifty plus uses for tea bags.  I don’t want to flood you, so I am only presenting twenty ways. If you’re hungry for more, just ask!

Now, hang on to your seat belts and let’s go!

Teabags chip in as cleaning material and make a great addition to your first aid kit, as you’re about to see:  

1. To clean musty or dirty carpets, sprinkle dry used green tea leaves on the carpet. Leave on for ten minutes and vacuum it.
2. Polish wood furniture by dipping a soft cloth in a little black tea and wipe the tables, chairs and other wooden furniture.
3. Tea bags are great for cleaning mirrors as they easily get rid of finger marks and other blemishes and make it shine
4. Stains in the toilet? A tea bag can remove stains in the bottom of your potty. Leave the tea bag in for a few hours, brush and flush.
5. If your hands are smelly after handling fish or other foods with strong smells, rinse your hands with tea
6. Stinky fridge? Use a tea bag in the fridge, it absorbs odors.
7. Got a cat?  Tea has the reputation for repelling fleas so sprinkle some dry tea leaves around your pet’s bed. How you’re going to keep your pet from eating the tea leaves I don’t know. Dry tea leaves also help deodorize pet litter boxes.
8. Make an air-freshener with lavender or other flavored herbal tea in a bag under your seat to prevent odors.
9. Potpourri is another cool use for tea. Got old tea bags not good enough to brew? No problem. Create a nice potpourri and enjoy the mild fragrance along with scented sachets.
10. Soothe sunburns with a wet tea bag. Effective for minor burns also. Sunburn all over the body? Soak your body in a tea bath.
11. Use warm wet tea bags to get rid of puffiness around the eyes and relieve tired eyes. The sight of tea bags on your eyes is also great for a good laugh.
12. Got a boil?  Cover it with a wet tea bag and leave it on to help the boil drain out easily
13. Apply tea bags on blisters and sores to remove the infection.
14. Painful injection? Use a wet teabag on the injection site for relief.
15. Brewed tea is a great hair conditioner- use the brewed black tea to rinse your hair. Leave it for a few minutes and rinse with water again. Tea is also a natural hair dye
16. Acne? Wash face with green tea to reduce them.
17. Of your feet are smelly, soak them in strong tea for about 15 minutes a day to reduce the foot odor.
18. Burn tea leaves to repel mosquitoes.
19. Add used tea leaves in potted plants – good as a fertilizer
20. Great as a remedy for cold – with ginger

So there! You have twenty ways to use that used tea bag!

Do you know other ways? Please share in the comments!

Vidya Sury  gets her tea as a Freelance Writer and Professional Blogger. She’s mom to a teenager who does not drink tea.

When she’s not working, getting a caffeine overload, listening to music, reading or spring cleaning, she blogs at Going A-Musing  Coffee With Mi! and Your Medical Guide

With herbs and spices! Besides great flavor, herbs and spices also bring along plenty of health benefits because you can avoid extra salt, calories, sugar and fat. How ideal is that!

Salt is one of the main culprits when it comes to health problems. While it is used to flavor food, too much can result in a series of issues like increased blood pressure, weight gain, cardiovascular disease and so on. But hey, I’ll talk about the benefits of a low sodium diet in my next post, okay?

Today’s post is about the health benefits of herbs and spices. A great substitute for salt, herbs and spices also bring along crucial antioxidants and anti-inflammatory properties that:

• Strengthen your heart
• Keep your skin beautiful and healthy
• Make your hair lustrous
• Help maintain healthy weight
• Reduce your risk for osteoporosis, arthritis, type 2 diabetes, high blood pressure, cataracts….. the list goes on!

You too can take advantage of these benefits.  Go in for fresh and dried herbs, preferably the unsalted variety, garlic and ginger powder to season your food. You can also add these to pasta, salads, soups, vegetables and almost any dish you want to add flavor to.

Did you know?

The spicy flavor of chili peppers, cumin, coriander and curry automatically make you eat slower? Baking spices such as cinnamon, nutmeg and cardamom are also a great way to sweeten your foods without the extra sugar.

Hmm. I should probably rest my case now and sign off. But I’ve got to give you a few examples of herbs and spices before I do that. Otherwise this post won’t be complete, will it?

Here we go, then!

Allspice:

No, this is not a mixture of many spices. This is the berry of the pimento tree and popularly used in Caribbean and American cuisine. In Hindi, it is called kabab cheeni. I know some of you are wondering why it is called allspice. Here’s why: it tastes like a combination of cinnamon, cloves and nutmeg.

Basil:

Mostly used in Italian cuisine, basil is a flavorful and fragrant herb. It is best added at the end of cooking to avoid losing its fresh green color and taste.  Basil is also available as sweet basil, Thai basil, and lemon basil. You can also get dried basil or grow it in a pot.

Bay leaves:

Bay leaves can be used fresh or dried. This is used as a flavor in soups, stews, and other slow-cooking dishes like Palau and Biryani. Of course, dried leaves last longer and have added flavor. Remove it from the dish before eating, as the leaves are not meant to be eaten.

Black pepper:

Pepper is a great stand-alone spice that is great to reduce your risk for high blood pressure, especially if you have been advised to limit your salt intake.

Cardamom:

Cardamom has a pleasing fragrance and taste. Great as a flavor and also doubles up as a mouth freshener.

Coriander:

Coriander is the seed of the cilantro plant. You can use it whole or as a powder to flavor your dishes. Cilantro or coriander leaves are also beneficial.

Cumin:

Cumin, or jeera, is a spice you can use as whole seeds or ground to flavor your dishes.

Garlic:

Use fresh garlic or garlic powder to reduce your salt intake. Of course, fresh has more flavor; but the powdered version will last longer. One eighth teaspoon of garlic powder equals one clove of fresh garlic. So add it to your kitchen spices. Remember that garlic salt is very different from pure garlic

Ginger:

Ginger is a spice that has an anti-inflammatory effect in the body, and helps to prevent and manage arthritis. It is also a great remedy for nausea.

Mint:

Mint is an herb best used in fresh. You can add mint leaves to beverages, food dishes and desserts. Adding crushed fresh mint leaves to unsweetened iced tea or water is a terrific way to create a delicious, refreshing drink without the added calories and sugar.

Nutmeg:

Nutmeg is a spice that is used to flavor food as well as baked goods and desserts.

Turmeric:

Turmeric is a staple in Indian cooking and has many health benefits such as
anti-inflammatory properties to help prevent and treat arthritis and protect against memory loss.

This is by no means a comprehensive list. Most of these are in your kitchen shelf, right?  J No? Please add them now. And use them.

Stay healthy!

Is there a topic you would like to read about? Please mail me at vidzword [at] gmail [dot] com

Vidya Sury  gets her herbs and spices as a Freelance Writer and Professional Blogger. She’s mom to a teenager who loves spicy food.

When she’s not working, getting a caffeine overload, listening to music, reading or spring cleaning, she blogs at Going A-Musing, Coffee With Mi!  and Your Medical Guide

I seem to have developed a fetish for “question” type titles and they seem appropriate most of the time. Today, let’s talk about healthy feet. Your feet can be fairly accurate indicators of an underlying health problem.  Being alert and taking timely action can save you a lot of hassle, pain and stress, not to mention medical bills.

Here are changes in your feet and nails you can watch out for:

Cold feet

Do your toes always feel cold? This is probably because of poor blood circulation especially in smokers, those with high blood pressure or heart disease.  Out of control diabetes that causes nerve damage can also result in cold feet.  If your feet are cold and you don’t know why, check with a doctor.

Painful feet

At the end of an exhausting day, achy feet are normal, especially for women who wear high heels. But if you don’t wear them, that constant pain may be from a stress fracture due to intense exercise such as long distance running, basket ball, etc. If you have osteoporosis, this makes it worse.

Chameleon toes

If your feet turn blue and then red and later look normal again, you could be a chameleon. Nah, a more likely reason is “Raynaud’s disease”. This narrows the arteries and could be related to rheumatoid arthritis or thyroid problems.

Achy heels

An inflammation in the ligament connected with the heel bone can cause sharp heel pain particularly when you wake up in the morning, when you put your weight on your feet. Ill fitting shoes, an overdose of exercise and arthritis can also cause this. Sometimes, a bone spur at the heel, an infection, tumor or a fracture can cause achy heels.

Draggy feet

If you find yourself dragging your feet as you walk, or a change in your gait, it can be the start of losing normal sensation in your feet from peripheral nerve damage, usually connected with diabetes or infection, vitamin deficiency, and alcoholism.

Clubbed toes

Sometimes the shape of the toes changes with the nails becoming rounded on top, and curving downward. This is caused by lung disease, heart disease, liver and digestive problems or infections. But it can also be genetic without any other problems.

Swollen feet

Arrgh! This happens to me often. Sitting or standing too long, on a long flight can cause this. Pregnant women suffer from this. Putting your feet up on a pillow usually makes it better. But if the feet stay swollen without subsiding, it could indicate bad circulation, lymphatic system issues or blood clot. Or even a kidney or thyroid dysfunction.  See a doctor.

Burning feet

Diabetics usually get a burning sensation in their feet due to gradual nerve damage. Burning feet are also caused by a vitamin deficiency, athlete’s foot, and chronic kidney disease, poor circulation in the legs and feet or hypothyroidism.
Sores that refuse to heal
Foot sores that do not heal could herald diabetes. Diabetes prevents wounds from healing, causing blisters that invite infection. If you are diabetic, take extra care to keep your feet dry and clean.

Painful big toe

This is usually due to gout which causes pain and swelling in the big toe. Another cause is osteoarthritis. Athletes who play on hard surfaces develop turf toe, because of injuries around the toe joint.

Pain in the smaller toes

Pain that starts at the ball of your foot and radiates to the toes, with a thickening of tissue around the nerve between the third and fourth toes is more in women than in men. This is caused by an injury or pressure on the toes.

Itchy feet

This is due to fungal infections and called athlete’s foot especially in men. It may also be from an allergic reaction to cosmetics. Thick skin on itchy feet may indicate psoriasis, an immune system problem. Your doctor may recommend topical cream to relieve this itch.

Abnormal toenails

Toenail color and shape are indicators of your overall health. Yellow toenails are caused by fungal infections or swelling in the lymphatic system, lung problems or rheumatoid arthritis. If your toes are spoon shaped, you could have an iron deficiency. Whitish nails could be due to injury or illness. Sometimes the nail separates from the nail bed (ugh!)  due to injury or infection. Intact nails that are white could indicate liver disease,   congestive heart failure, or diabetes.  If your toenails develop depressions or look pitted, check for psoriasis.

Just imagine, feet we take for granted to carry our weight and move around can be serious indicators of various conditions. So take good care of your feet and don’t ignore anything unusual, especially if it persists.

Stay healthy!

Is there a topic you would like to read about? Please mail me at vidzword [at] gmail [dot] com

Vidya Sury  keeps her feet healthy  as a Freelance Writer and Professional Blogger. She’s mom to a teenager who has happy feet.

When she’s not working, getting a caffeine overload, listening to music, reading or spring cleaning, she blogs at Going A-Musing, Coffee With Mi! and Your Medical Guide

I am talking about vitamins and minerals. (Oye! what did you think?)

You may be a health freak or a fast food junkie or yo-yo-ing between the two states (as I often tend to do). And am sure you sometimes worry about whether your food is supplying you with all the vitamins and minerals you need.  If you live on fast food, you probably have someone or other telling you to eat healthy.

There was a time in my life, when I used to regularly have one huge veg burger and a cola packed with ice for lunch. Luckily I managed to balance it off during other meal times.  Even if you are the sort who sticks to a proper diet of fruits, veg, whole grains and zero trans-fats, don’t be surprised to discover a vitamin deficiency.

According to doctors, practically every one can handle some extra Vitamin D, E and calcium. As far as women are concerned, statistics show that they do not get adequate quantities of these and folic acid.

So let us take a look at the essential vitamins and minerals we need, why we need them, some rich sources and how to take action.

Here we go!

Calcium:

We need it for building strong bones and teeth, preventing or treating high blood pressure and relieving PMS. Deficiencies can result in osteoporosis or weak and brittle bones.

Sources for Calcium are milk and dairy products (yogurt, cheese) broccoli, dark green leafy vegetables, soy products and calcium-fortified foods.

Take action: Try and get at least three servings of Calcium rich foods every day. Go for fat-free or low-fat options to avoid raising your cholesterol levels. Add leafy greens in your diet.

Vitamin D:

Vitamin D always makes me think of that sad looking child with rickets in my school text book. We need Vitamin D to help absorb calcium and balance calcium and phosphorus levels in our blood. This strengthens our bones and teeth. Deficiencies can cause rickets, where the bones become soft and deformed. Vitamin D also makes the immune system stronger.

Good sources for Vitamin D are eggs, oily fish (salmon), liver, fortified milk, dairy products, fortified cereals and orange juice.

According to research, you have to include fortified foods to get enough Vitamin D in your diet. Check with your doc about a supplement. Getting scorched in the sun won’t help.

Magnesium

This is a mineral that not only helps keep the bones and teeth strong, but also plays a big role in the biochemical processes in our body. It helps maintain muscle and soft tissue health. It also stabilizes blood pressure and regulates blood sugar levels while metabolizing carbohydrates, proteins and fats.

Get Magnesium from spinach and other green vegetables, legumes like beans, whole grains, nuts, seeds, bananas and (drumroll!) chocolate.  Yum!

One usually gets adequate amounts of magnesium from the daily diet. Supplementation is usually recommended only if you have a health condition that keeps you from getting enough.

Phosphorus

We need Phosphorus to keep teeth and bones strong, metabolize carbs, fats and proteins. Phosphorus also helps in the functioning of enzymes and vitamin B.

Phosphorus is present in high protein foods like meat, fish, poultry, eggs, legumes, nuts, milk, cheese and other dairy products. You are probably getting enough phosphorus through your diet, if you are eating healthy.

Iron

Iron is responsible for enabling the red blood cells transport oxygen to different parts of our body. When you have an iron deficiency, it develops into anemia which causes weakness, exhaustion and dizziness. This is quite common.

Foods rich in iron are meat, pork, fish, shellfish, poultry, lentils, beans, soy, leafy green vegetables, raisins and fortified flours, cereals and grain products.

Iron deficiency anemia is not sexy. If you face the risk, see your doctor. Now.   Do not self-medicate with an iron supplement.

Vitamin A

We need Vitamin A for cell growth and development, healthy skin, good vision and building a strong immune system.

You can get Vitamin A from milk, eggs, liver and fortified cereals.  Since our body converts beta-carotene into Vitamin A, get your beta-carotene from orange and yellow fruits and vegetables. Examples are apricots, peaches, papayas and mangos, carrots, sweet potatoes and pumpkins, spinach, etc.

Make sure you get lots of dark green and orange vegetables and fruits in your diet so that your body gets enough Vitamin A.

Vitamin B Complex

The vitamin B complex has eight water soluble vitamins that work together to boost metabolism, enhance the immune system and nervous system, keep the skin and muscles healthy, and stimulate cell growth and division, and other benefits to your body.   B complex also keeps your skin, eyes, nails and hair healthy.  Folic Acid or B9 is a critical vitamin that prevents neural tube defects in the fetus, which is why women are advised to get enough during pregnancy.  Vitamin C helps reduce the risk of heart disease and cancer.

Great sources of Vitamin B are meat, fish, eggs, dried beans, soy products, peas, whole grains and enriched bread and cereals, green leafy vegetables, broccoli, banana, nuts, berries, tomatoes, orange juice, grapefruit. (I think that just about covers almost everything!)

It is best (and easiest) to get Vitamin C from your food since you will also be absorbing antioxidants and other nutrients at the same time. If you are a smoker, talk to a doc about taking supplements. Or just kick the butt, the cigarette butt.

Zinc

We need zinc to metabolize carbs, fats, protein and alcohol, for DNA and RNA synthesis, for insulin and sperm health, to keep the immune system strong and help growth and development throughout life. Zinc controls sexual potency in men and sexual response in women.

Zinc is available from oysters, meat, poultry, legumes, yogurt and whole grains. The best source of zinc is via food. And overdose can cause gastrointestinal problems.  Don’t take a supplement without your doctor’s advice as this can screw up the mineral balance in your body.

We are done with the vitamins and minerals. But I might as well sneak in a word about Omega-3 fatty acids, which are part of the critical nutrient list. We need these to control inflammation in the body and reduce the risk of heart disease, cancer and arthritis. Pregnant women need Omega-3s for normal fetal growth. Omega-3s guards our brain as we age.   You can get this from fish, fish oil, fortified milk, yogurt, canola, olive oil, flaxseeds and walnuts. You need at least three servings a week.

The bottom line

Just make sure you eat healthy, get enough physical exercise and sufficient sleep.

Thanks for reading – I know it was a long post, but I couldn’t chop off any part of it and deprive you of the information, could I?

Stay healthy!

Is there a topic you would like to read about? Please mail me at vidzword at gmail dot com

Vidya Sury  gets her critical nutrients as a Freelance Writer and Professional Blogger. She’s mom to a teenager who understands the importance of eating healthy even though he slacks off sometimes.

When she’s not working, getting a caffeine overload, listening to music, reading or spring cleaning, she blogs at Going A-Musing, Coffee With Mi!  and Your Medical Guide.