Tension headaches don't always start inside your head. Any strain on your neck muscles (like bad posture, staring down at a laptop, sleeping on a plane) can also turn into a headache. Remind your spouse about this the next time you ask for a massage. There are lots of other ways to help prevent a headache, too:
• Drink water. Dehydration can cause headaches, so be sure you get the recommended eight glasses of water a day. You may need even more if you exercise a lot or if it's hot outside.
• Sit up straight. Poor posture can strain your back and neck muscles and lead to a headache. (Looks like mom was right, after all.)
• Eat regularly. Skipping meals can be a cause of headaches, especially if you go without food for 5 waking hours or 13 nighttime hours.
Finding the cause is the first step to understand the treatment. In many diseases the cause is still not well understood, but we do have clues that are leading us to the new frontiers of treatment and remedies. Look around the site for everything from headache causes to medications to natural treatments to lifestyle changes that can minimize your pain.
How to relieve a headache
Useful food and kitchen tips: S - Y
Samosa: Bake them instead of deep frying to make them fat free. Don't fry the filling potato masala. Preserve the samosas in freezer. For eating, take out of the freezer two hours in advance and bake them over low temp.
Sugar: Put 2-3 cloves in the sugar to keep ants at bay.
Tadka: Use sprouted mustard seeds (rayee) and fenugreek (methi) seeds for your tadkas. Both of them when sprouted have more nutritional values. Also this add flavour to the dish and can be more beneficial, besides giving decorative look to the dish. Submitted by MS Itisha Madhav
Tomato: To remove the skin of tomatoes, place them in warm water for 5-10 minutes. The skin can then be easily peeled off.When tomatoes are not available or too costly, substitute with tomato puree or tomato ketchup/sauce.Place overripe tomatoes in cold water and add some salt. Overnight they will become firm and fresh.
Tamarind: Tamarind is an excellent polish for brass and copper items. Rub a slab of wet tamarind with some salt sprinkled on it on the object to be polished.
Gargles with tamarind water is recommended for a sore throat.
Utensils: Use nonsticking utensils. Use thick bottom utensils, they get uniformly heated. For electric stoves, use flat bottom utensils.
Add a little bit of common salt to the washing powder for better cleaning of utensils.
Vegetables: Don't discard the water in which the vegetables are soaked or cooked. Use it in making soup or gravy. To keep the vegetables fresh for a longer time, wrap them in newspaper before putting them in freeze.
Chop the vegetables only when you are ready to use them. Don't cut them in too advance. It would spoil their food value.
Sink (Blocked): To clear the blocked drain pipe of your kitchen sink, mix 1/2 cup sodium bicarbonate in 1 cup vinegar and pour it into the sink, and pour about 1 cup water. In an hour the drain pipe will open.
Soup Salty: Place a raw peeled potato in the bowl, it will absorb the extra salt.
Yoghurt (Home Made): To set
yogurt in winter, place the container in a warm place like oven or over the voltage stabliser.
Yogurt: If the yogurt has become sour, put it in a muslin cloth and drain all the water. Then add milk to make it as good as fresh in taste. Use the drained water in making tasty gravy for vegetables or for basen curry. To keep the yogurt fresh for many days, fill the vessel containing yogurt with water to the brim and refrigerate. Change the water daily..
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Useful food and kitchen tips: M - R
Milk: Moisten the base of the vessel with water to reduce the chances of milk to stick at the bottom. Keep a spoon in the vessel while boiling milk at medium heat. It will avoid sticking the milk at the bottom of the vessel.Adding half a tsp of sodium bicarbonate in the milk while boiling will not spoil the milk even if you don't put it in the fridge.
Mixer/Grinder: Grind some common salt in your mixer/grinder fro some time every month. This will keep your mixer blades sharp.
Mosquitoes: Put a few camphor tablets in a cup of water and keep it in the bed room near your bed, or in any place with mosquitoes.
Noodles: When the noodles are boiled, drain all the hot water and add cold water. This way all the noodles will get separated.
Onions: To avoid crying, cut the onions into two parts and place them in water for 15 minutes before chopping them.Wrap the onions individually in a newspaper and store in a cool and dark place to keep them fresh for long time.
Oven: Watch from the oven window to conserve energy because the
oven temperature drops by 25 degrees every time its door is opened,
To clean the oven, apply a paste of sodium bicarbonate and water on the walls and floor of the oven and keep the oven on low heat for about half an hour. Dried food can easily be removed.
Paneer: To keep paneer fresh for several days, wrap it in a blotting paper while storing in the refrigerator.
Do not fry paneer, immerse it in boiling water to make it soft and spongy.
Papad: Bake in microwave oven.
Wrap the papads in polythene sheet and place with dal or rice will prevent them from drying and breaking.
Pickles: To prevent the growth of fungus in pickles, burn a small grain of asafoetida over a burning coal and invert the empty pickle jar for some time before putting pickles in the jar.
Popcorn: Keep the maize/corn seeds in the freezer and pop while still frozen to get better pops.
Potato: To bake potatoes quickly, place them in salt water for 15 minutes before baking.
Use the skin of boiled potatoes to wipe mirrors to sparkling clean.Don't store potatoes and onions together. Potatoes will rot quickly if stored with onions.
Refrigerator: To prevent formation of ice, rub table salt to the insides of your freeze.
Rice: Add a few drops of lemon juice in the water before boiling the rice to make rice whiter.
Add a tsp of canola oil in the water before boiling the rice to separate each grain after cooking.
Don't throw away the rice water after cooking. Use it to make soup or add it in making dal (lentils). Add 5g of dried powdered mint leaves to 1kg of rice. It will keep insects at bay.
Put a small paper packet of boric powder in the container of rice to keep insects at bay. Put a few leaves of mint in the container of rice to keep insects at bay.
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Useful food and kitchen tips: D - L
Dry Fruits: To chop dry fruits, place them in fridge for half an hour before cutting. Take the fruits out and cut them with a hot knife (dip it in hot water before cutting).
Dough/Rolling pin: If the dough sticks to the rolling pin, place it in freezer for a few minutes.
Egg peeling off: Make a small hole in the egg by piercing a pin before boiling it. You will be able to remove its skin very easily.
Egg fresh: Immerse the egg in a pan of cool salted water. If it sinks, it is fresh; if it rises to the surface, it is certainly quite old.
Garlic: Garlic skin comes off easily if the garlic cloves are slightly warmed before peeling.
Ghee: Avoid the use of ghee. If it is necessary, substitute it with canola oil. Even for making halwa, you can partly substitute it with oil.
Green Chillies: To keep the chillies fresh for a longer time, remove the stems before storing.
Green Peas: To preserve green peas, keep them in a polythene bag in the freezer.
Idlies: Place a betel (paan) leaf over the leftover idli and dosa batter to prevent them sour.
Do not beat idli batter too much, the air which has been incorporated during fermentation will escape.
If you add half a tsp of fenugreek seeds to the lentil and rice mixture while soaking, dosas will be more crisp.
Fruits: To ripen fruits, wrap them in newspaper and put in a warm place for 2-3 days. The ethylene gas they emit will make them ripe.
Frying: Avoid deep frying. Substitute deep frying with stir frying or oven bake. Don't pour the oil, but make a habit of spraying the oil in the utensil for cooking. Heat the utensil first, then add oil. This way oil spreads well. You will use less oil this way.
Left Over: Don't throw away the foods left over. Store them in Fridge. Use them in making tasty dishes.
Lemon/Lime: If the lemon or lime is hard, put it in warm water for 5-10 minutes to make it easier to squeeze.
Lizards: Hang a peacock feather, lizards will leave your house.
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Useful food and kitchen tips: A - C
Almonds: To remove the skin of almonds easily, soak them in hot water for 15-20 minutes.
Ants: Putting 3-4 cloves in the sugar container will keep the ants at bay.
Biscuits: If you keep a piece of blotting paper at the bottom of the container, it will keep biscuits fresh for a longer time.
Butter: Avoid the use of butter. If it is essential to use, use a butter containing low saturated fat or with plant stanols (which avoid absorption of cholesterol by our body) or similar substitutes.
Apples: Apply some lemon juice on the cut surface of the apple to avoid browning. They will look fresh for a longer time.
Banana: Apply mashed banana over a burn on your body to have a cooling effect.
Bee and Scorpion Sting Relief: Apply a mixture of 1 pinch of chewing tobacco and 1 drop of water. Mix and apply directly and immediately to the sting; cover with band aid to hold in place. Pain will go away in just a few short minutes
Bitter Gourd (Karela): Slit Karelas at the middle and apply a mixture of salt, wheat flour and curd all round. Keep aside for 1/2 an hour and then cook.
Celery: To keep celery fresh for long time, wrap it in aluminium foil and place in the refrigerator.
Burnt Food: Place some chopped onion in the vessel having burnt food, pour boiling water in it, keep for 5 minutes and then clean.
Chilli Powder: Keeping a small piece of hing (asafoetida) in the same container will store chilli powder for long time.
Chopping: Use a wooden board to chop. It will not blunt the knife. Don't use a plastic board, small plastic pieces may go with the vegetables.
Coriander/Mint: You can use dried coriander and mint leaves in coarse powder form in vegetable curry or chutney, if fresh ones are not available.
To keep them fresh for a longer time, wrap them in a muslin cloth and keep in a fridge.
Cockroaches: Put some boric powder in kitchen in corners and other places. Cockroaches will leave your house.
Coconut: Immerse coconut in water for 1/2 an hour to remove its hust.
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Factors that influence water needs
You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.
* Exercise. The more you exercise, the more fluid you'll need to keep your body hydrated. An extra 1 or 2 cups of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires additional fluid. How much additional fluid is needed depends on how much you sweat during the exercise, but 13 to26 ounces (or about 2 to 3 cups) an hour will generally be adequate, unless the weather is exceptionally warm.
During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Fluid also should be replaced after exercise. Drinking 16 ounces of fluid per pound of body weight lost during exercise is recommended.
* Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 2,500 meters (8,200 feet) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
* Illnesses or health conditions. Signs of illnesses, such as fever, vomiting and diarrhea, cause your body to lose additional fluids. In these cases you should drink more water and may even need oral rehydration solutions, such as Gatorade, Powerade or Ceralyte. Certain conditions, including bladder infections or urinary tract stones, also require increased water intake. On the other hand, certain conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.
* Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are lost especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.4 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.0 liters (about 12.5 cups) of fluids a day.
8 Ways to Fight Holiday Weight Gain
Drink half your body weight in ounces of water daily, including one glass before every meal.
Avoid emotional eating. The next time you reach for that cookie, ask yourself whether you're being prompted by stress, hurt, depression, boredom, or even joy. The purpose of eating is to fuel your body, not temper your feelings.
Always have breakfast. It provides energy to your body and brain and keeps you from going into starvation mode and binge-eating later.
Schedule time to eat. Plan on three meals and two fruit or veggie snacks every day. Look at your schedule for the day and block out windows of time to eat; "not enough time" is not an excuse.
Count to your age before you "cheat." Anytime you find you are about to eat something that's not healthy, count to your age. If you still want a bit after your countdown, feel free; you've made a conscious decision to indulge.
Ditch the defeatist attitude. Everyone falls off the wagon sometimes. The important thing is to get back on. So when you succumb to that late-night bowl of ice cream, don't think "Well, I've already been bad, so I might as well finish the rest of the carton." Instead, enjoy the occasional indulgence and then return to your resolve.
Get off the couch. A daily exercise routine would be ideal. But even walking up a few flights of stairs for a face-to-face conversation is better than text messaging.
Avoid processed snacks. Always try to have a piece of fruit rather than processed snack foods, especially late at night. If fruit alone doesn't cut it, try adding some peanut butter. If you need a sugar fix, nuke a handful of dark chocolate chips in the microwave for a few seconds and dip your fruit into that.
Eat more weigh less
Believe it or not, enjoying a fiberful diet -- especially at breakfast -- can reduce your calorie intake for up to 18 hours a day. And it helps control blood sugar and lower insulin levels. Although you should aim for 25 to 30 grams of fiber a day, avoid adding it all at once or you'll produce more gas than a Saudi oil field, say the doctors. Start with an additional 1 to 2 grams of dietary fiber -- the amount in a slice of whole-grain bread or 1/2 cup of green beans -- at and between meals and slowly increase from there.
Putting fiber-rich foods like oatmeal, whole-grain toast, or a veggie-packed omelet on your morning menu to curb afternoon binging on Cheetos or cookies. That's because fiber acts like a speed bump in your gastrointestinal tract, slowing everything way down, so you stay fuller longer.
These tips can help you choose a healthy balance of foods to lower the calorie density of your diet:
• Sneak vegetables and fruit into your diet throughout the day: top cereal with berries, snack on an apple or carrot sticks, tuck your favorite veggies into sandwiches or casseroles, increase the proportion of veggies on your plate.
• Cut the fat in foods without sacrificing taste by using a smaller amount of highly flavored vegetable oils, switching to lower fat milk and buying lean cuts of meat. Fat packs more than twice as many calories into an ounce of food as carbohydrates or protein.
• Keep your pantry well-stocked with a variety of your favorite low-calorie-dense foods so these are what you eat when you have the munchies.
• Focus on what you can eat, rather than what you can’t. Find a low-calorie-dense eating pattern that you enjoy so you will stick to it.
• Find ways to tweak your own diet using foods that you like and find appealing.
Cranberries
Cranberries were high on the list of best-for-your-heart foods in a review of 134 studies examining cardio-smart nutrition. Researchers suspect that an arsenal of polyphenolic compounds in the tart red fruit may help your ticker in several ways:
1. They calm your tissues. Compounds that are close to becoming household words (quercetin, proanthocyanidins, and resveratrol) help put the chill on chronic vascular inflammation -- and that may lead to younger arteries and a lower risk of cardiovascular disease.
2. They clean house. The antioxidants in cranberries help cells in your heart and elsewhere rid themselves of troublemaking free radicals.
3. They may even balance your blood fats. Although further research is needed, cranberry juice may increase good-for-you HDL cholesterol and reduce lousy LDL cholesterol.
Foods that Calm You Down Fast
• Berries, any berries. Eat them one by one instead of M&Ms when the pressure's on. For those tough times when tension tightens your jaw, try rolling a frozen berry around in your mouth. And then another, and another. Since the carbs in berries turn to sugar very slowly, you won't have a blood-sugar crash. The bonus: They're a good source of vitamin C, which helps fight a jump in cortisol, a stress hormone.
• Guacamole. If you're craving something creamy, look no further. Avocados are loaded with B vitamins, which stress quickly depletes and which your body needs in order to maintain nerves and brain cells. Plus, their creaminess comes from healthy fat. Scoop up the stuff with whole-grain baked chips -- crunching keeps you from gritting your teeth.
• Mixed nuts. Just an ounce will do. Walnuts help replace those stress-depleted B vitamins, Brazil nuts give you a whopping amount of zinc (which is also drained by high anxiety), and almonds boost your E, which helps fight cellular damage linked to chronic stress. Buy nuts in the shell and think of it as multitasking: With every squeeze of the nutcracker, you're releasing a little tension.
• Oranges. People who take 1,000 milligrams of C before giving a speech have lower levels of cortisol and lower blood pressures than those who don't. So lean back, take a deep breath, and concentrate on peeling a large orange. The 5-minute mindfulness break will ease your mind, and you'll get a bunch of C as well.
• Asparagus. Each tender stalk is a source of folic acid, a natural mood lightener. Dip the spears in fat-free yogurt or sour cream for a hit of calcium with each bite.
• Chai tea. A warm drink is a supersoother, and curling up with a cup of aromatic decaf chai tea (Tazo makes ready-to-brew bags) can make the whole evil day go away.
• Dark chocolate. Okay, there's nothing in it that relieves stress, but when only chocolate will do, reach for the dark, sultry kind that's at least 70% cocoa. You figure if the antioxidant flavonoids in it are potent enough to fight cancer and heart disease, they've got to be able to temper tension's effects.
Artificial sweeteners may be safe, but are they healthy?
When you're on a diet, the "no-sugar" label on many packaged foods can be tempting. Sometimes no sugar means not sweetened. And sometimes it means the food has been sweetened artificially. As many as 75% of us in the U.S. consume artificial sweeteners. Sugar substitutes may be safe, but are they a healthy choice? Not if they are causing you to 1) overeat; 2) consume too many empty calories; or 3) neglect nutrients.
If the sucrose (or other sugar) replaced has contributed to the texture of the product, then a bulking agent is often also needed. This may be seen in soft drinks labeled as "diet" or "light," which contain artificial sweeteners and often have notably different mouthfeel, or in table sugar replacements that mix maltodextrins with an intense sweetener to achieve satisfactory texture sensation.
Substituting artificial sweeteners for sugar is an easy way to cut back on calories and thus lose weight, right? Not really. Although sugar substitutes may help you maintain your weight after shedding pounds, they generally will not help you lose weight.
In fact, some studies show they may do the opposite. The latest research on sugar substitutes has led some researchers to believe that consuming products that contain artificial sweeteners may actually encourage you to eat more servings than you would if the food or drinks were sweetened with real sugar. Animal studies have revealed behaviors that suggest sugar substitutes may interfere with the body's natural ability to count calories based on a food's sweetness. When this calorie-counting ability is skewed, you may consume excess calories.
Animal studies have convincingly proven that artificial sweeteners cause body weight gain. A sweet taste induces an insulin response, which causes blood sugar to be stored in tissues (including fat), but because blood sugar does not increase with artificial sugars, there is hypoglycemia and increased food intake the next time there is a meal. After a while, rats given sweeteners have steadily increased caloric intake, increased body weight, and increased adiposity (fatness). Furthermore, the natural responses to eating sugary foods (eating less at the next meal and using some of the extra calories to warm the body after the sugary meal) are gradually lost.
It's fine to treat yourself to something sweet from time to time. In fact, denying yourself sweet foods may increase their appeal and cause you to overeat when you finally satisfy the craving. But because many artificially sweetened foods still contain calories (and some tend to be nutritionally weak), you should think of artificially sweetened foods the same way you think about sugar-sweetened ones and practice moderation with them. Otherwise, a healthy diet could quickly be transformed into a calorie-dense or nutrient-poor one.
10 Healthiest Low Calorie Snacks
1. Midmorning Fill-Up: Just add hot water to a 100-calorie packet of McCann's Instant Cinnamon Roll Irish Oatmeal, which smells ahh-mazing and comes sweetened with Splenda. No doughnut guilt, and there's a bonus: 3 grams of filling, cholesterol-fighting oat fiber.
2. Peanut Butter and Crackers: Make sandwiches out of six All-Bran Multi-Grain Crackers (45 deliciously crunchy calories) and 1 1/2 teaspoons peanut butter (45 smooth calories). You'll get about 2 grams of fiber and a little healthy fat.
3. Apple Mousse: Mix a half cup of unsweetened applesauce (50 calories) with 3 tablespoons of fat-free nondairy topping (45 calories), and 1/4 teaspoon of cinnamon. Make a batch and refrigerate in portable snack cups. Supplies 20% of your daily vitamin C and counts as one serving of fruit. Sweet.
4. Veggies and Dip: Flavor ready-to-eat veggies from the produce section -- which have almost no calories -- with a dip: 2 tablespoons of hummus (60 calories) or light ranch dressing (80 calories). For the veggies, think broccoli and cauliflower florets, baby carrots, snap peas, pepper strips, baby squash -- all of them filled with fiber, vitamins, and protective phytonutrients.
5. Cafe Mocha: Stir a packet of Swiss Miss No Sugar Added Hot Chocolate mix (60 calories) into hot coffee for an instant afternoon pick-me-up that only tastes decadent. It actually delivers 30% of your calcium, 6% of your iron, and even a gram of fiber. Add a splash of milk for more goodness. Compare that to 200 calories for the smallest Starbucks Caffe Mocha (2% milk, no whip), with 6 grams of fat.
6. Mexican Potato: Microwave a medium potato and slice in half (80 calories). Save one piece for tomorrow. Mash the other half inside the potato skin and top it with 2 tablespoons of salsa (10 calories). Eat the whole thing, including the skin. Warm, spicy, satisfying and 2 grams each of protein and fiber, some vitamin C, plus a little iron.
7. Finger Food: Munch edamame like nuts. 1/2 cup of these quick-cooked frozen soybeans (about 95 calories) makes a great nibble. That’s why they're a staple at hip bars -- which probably don't care that they're serving you 8 grams of protein, 4 grams of fiber, and lots of minerals.
8. Snack on a Minimeal: When you're starving but trying to hold back, try this: Wrap a Morningstar Farms Vegan Burger (100 calories), a tomato slice, hamburger pickles, and a little mustard or ketchup in lettuce leaves instead of bread. The 10 grams of protein will keep you filled till it's really mealtime.
9. Happy Hour Combo: Mix 1/2 cup of tomato juice (22 calories) with 1/2 teaspoon Worcestershire sauce, 2 drops of Tabasco sauce, and a dash of lemon juice. Serve over ice with a celery stick and about a dozen dry roasted peanuts (about 60 calories). Have a second "drink" if you like -- no biggie!
10. Healthy Confetti Crisps: If chips are your downfall, make a batch of these RealAge crisps and divide into 6 portions (95 calories each). Munch through a bag while sipping your club soda and lime. Remember to enjoy the good fat from the olive oil and the fiber and vitamins in the veggies -- these taste so good, you may forget they're healthy.
