Ten tips for eating well without having to diet

1. Eat for pleasure and good health, not for weight loss.

2. Start the day with oats and you won't be hungry for hours.

3. Eat more fish, chicken, vegetables and salads, and less red meat, pork, pasta, pastry and potatoes.

4. Use a plastic squeeze bottle for olive oil and sauces- it helps you use less.

5. Use yogurt instead of cream.

6. Snack on fruit and nuts instead of chocolate and crisps.

7. Steam instead of grill, grill instead of roast, roast instead of fry, shallow-fry instead of deep-fry.

8. Eat crabs like pasta and potatoes for lunch instead of in the evening.

9. Drink better, drink less, and drink only with the evening meal.

10. If you really want something, enjoy it without guilty, then lighten up the next day.

5 best food for men and women

One in five women has history of painful urinary tract infections. "I had three in one year," says Patty Buxton, a Colorado secondary-school teacher. Reading that cranberry juice may help prevent these infections, Buxton went on a regimen a year ago, and since then she's been infection-free. She thinks cranberry juice did the trick. Cranberry juice is not the only food that may offer protection from specific illness. Here's a list of food that may provide protection from ailments that often target women or men.

Food for Men
1. Tomato sauce
Men who eat a lot of tomatoes. tomato sauce, or pizza smothered with the stuff may be giving themselves a hedge against prostate cancer. So say researchers at Harvard University, who studied the eating habit more than 47,000 male health professionals. They found that men who ate tomato sauce two to four time per week had a 35 percent lower risk of developing prostate cancer than men who ate none. A carotenoid called lycopene, which tomatoes contain in abundance, appeared to be responsible. But scientists were puzzled: tomato juice didn't seem to have a protective effect. Other research showed why. For best absorption, lycopene should be cooked with some kind of fat. So pizza may be just what doctor ordered.

2. Oysters
Myth has it that oysters are the food of love. Science may agree. Just two to three oyster deliver a fully day's supply zinc, a mineral critical for normal functioning of the male reproductive system. Scientists are divided over reports that sperm counts have declined over the last 50 years and that environmental factors are to blame. Nutritional deficiencies cases of low testosterone. Getting adequate zinc is sometimes the answer (up to 15 milligrams per day recommended for men; more than 40 milligrams can pose risks.) In one trial 22 men with low testosterone levels and sperm counts were given zink everyday for 45 to 50 days. Testosterone level and sperm counts rose.

3. Broccoli
A recent Harvard study find that cruciferous vegetables, like broccoli, may protect againts bladder cancer, which is common among Asian men. Scientists analysed the diet of nearly 50,000 men and discovered that those who ate five serving or more perweek of cruciferous veggies were half as likely to develop bladder cancer over a ten-year period as menwho rarely ate them. And broccoliand cabbage were singled out as the most protective food.

4. Peanut butter
If you want a healthy heart, spread your morning toast with peanut butter. Heart disease is the leading killer of men and women, but men fall victim at an earlier age. Researchers from Pennsylvanian State University compared the cholesterol lowering effect of the Step II Diet of the American Heart Association. (AHA) with a higher fat diet based on peanuts, The AHA plan included more carbohydrates. The peanut regimen was 36 percent fat. After 24 days both diets lowered "bad" LDL cholesterol. But the peanut plan also caused a drop in blood fats called triglycerides and did not decrease HDL, the "good" cholesterol. The AHA diet raised level of triglycerides and lowered level of HDL. "Peanut butter is a little higher in fat," say Penny Kris-Etherton, the lead author of the study. "But it's the type that's good for you- monounsaturated fat." Researchers have predicted that the peanut diet could reduce heart-disease risk even more than the AHA diet could. Just don't go nutty plastering on the tasty spread, since it is high in kilo joules.

5. Watermelon
Until the age of 55, more men suffer from high blood pressure than do women. Research suggests that foods rich in potassium can reduce the risk of high blood pressure and stroke. The evidence is so convincing that the US Food and Drug Administration recently allowed food labels to bear a health claim about the connection between potassium-rich foods and blood pressure.
"A good goal for potassium is about 2000 milligram or more a day, " says Antigone Blazos, a lecturer at the Asia Pacific Health and Nutrition Centre in Melbourne, Australia. Watermelon is rich source of this mineral and has more potassium- 664 milligrams - in just one larges lice than the amount found in a banana or glass of orange juice. So cut yourself another slice and enjoy its cool taste.


Food for women.
1. Papaya
This fruit packs about twice the vitamin C of an orange. Add it to your arsenal against gallbladder disease, which afflict twice as many women as men. After analyzing the blood of over 13,000 people, scientist from the University of California, San Francisco found that women who had lower level of vitamin C were more likely to have gallbladder illnesses.
One medium papaya (about 280 grams), with 188 milligrams of C and a mere 500 kilojoules, is refreshing source of the vitamin. Best of all, it's probably growing in you garden.

2. Flaxseed
Bakers use this nutty-flavored seed mainly to add flavors and fiber. But scientist see the tiny reddish-brown seed, rich in estrogen-like compounds called lignans, as a potential weapon against breast cancer. An exciting report at last year's San Antonio Breast Cancer Symposium showed that adding flaxseed to the diet of women with breast cancer effectively slowed tumor growth. You can flavour your muffins with flaxseed, but the easiest way to get the beneficial lignans is to sprinkle a few tablespoons of ground flaxseed on your morning cereal. Look for the seed in health food shop. They're easy to grind in a blender or coffee grinder. But get seed- there are no lignans in the oil.

3. Tofu
Food high in soya protien can lower cholesterol and may minimize menopausal hot flushes and strengthen bone. Isoflavones, plant chemicals in soyabeands that have a structure similar to estrogen, may be the reason. Though animal studies from bulk of the evidence, a human study found that 90 milligrams of isoflavones was beneficial to bone (specifically the spine). And two other studies suggest that 50 to 76 milligrams of isoflavones a day may offer some relief from hot flushes. Half a cup tofu contains about 25 to 35 milligrams of isoflavones.

4. Pork
Due largely to menstruation, women tend to be more anemic than men. And low iron level in blood can cause fatigue. To get a good dose of iron, try pork. It has what every diet-conscious woman wants- lot of iron and fat can be easily removed, compared to most cuts of meat. According to most cut Information Center in Singapore, a palm-size pork steak has about 1.4 milligram of iron. Best of all, say Dr. Mark Wahlqvist, president of the International Union of Nutrition Sciences, eating a small amount of pork with meal increases the absorption of iron from accompanying vegetables and cereals.

5. Cabbage
This humble vegetable may help fight osteoporosis, which affect many women late in life. In addition to getting adequate amounts of calcium and vitamin D, some studies suggest that vitamin K may have a bone-protective effect as well.
Based on data from one of the largest studies of women, the Nurses' Health Study, researchers discovered that women who ate enough vitamin K-rich foods (at least 109 micro grams of the vitamin daily) were 30 per cent less likely to suffer a hip fracture during ten years of follow-up than women who ate less. Researchers point out that dark-green leafy vegetables- brussels sprouts, spinach, broccoli- are all good source of the vitamin. But cabbage is among the best.

Do you think that you dont have hypertension?

What is hypertension?
Blood pressure is force of blood pushing against blood vessel walls. The heart pump blood into the arteries (blood vessels), which carry the blood throughout the body. Hypertension, or high blood pressure, is dangerous because it makes the heart work harder to pump blood to the body and its contributes to hardening of the arteries or atherosclerosis. There are several categories of blood pressure:
Normal: Less than 120/80
Prehypertension: 120-139/80-89
Stage 1 hypertension: 140-159/90-99
Stage 2 hypertension: 160 and above/100 and above
Primary hypertension or stage 1 has no specific origin but strongly associated with lifestyle. It responsible for 90 to 95 percent of diagnosed hypertension and is treated with stress management, changes in diet, increased physical, and meditation (if needed). Secondary hypertension is responsible for 5 to 10 percent of diagnosed hypertension. It is caused by preexisting medical condition such as congestive heart failure (major cause of stroke), can damage the coronary arteries, the brain, the kidney, and the eyes.


What causes hypertension?
The exact causes of hypertension are not known. Several factors and condition may play a role in its development including:
-Smoking
-Obesity or overweight
-Lack of physical activity
-Too much salt in the diet
-Too much alcohol consumption
-Stress
-Older age
-Genetics
-Family history of high blood pressure
-Chronic kidney disease
-Adrenal and thyroid disorders


What are the symptoms of hypertension?
There are usually no symptoms or sign of hypertension. In fact, nearly one-third of those who have it don't know it. The only way to know if you have hypertension definitely is to have your blood pressure checked.
If your blood pressure is extremely high, there may be certain symptoms to look out for, including:
-Severe headache
-Fatigue of confusion
-Vision problems
-Chest pain
-Difficulty breathing
-Irregular heartbeat
-Blood in the urine

Who is more likely to develop hypertension?
-People with family member who have high blood pressure
-People who smoke
-African-Americans
-Women who are pregnant
-Women who take birth control pills
-People over the age of 35
-People who are overweight or obese
-People who are not active
-People who drink alcohol excessively
-People who eat too many fatty foods or foods with too much salt

How is hypertension diagnosed?
Your health care provider can tell if you have hypertension by checking your blood pressure with a special meter called a sphygmomanometer, which consists of a stethoscope, arm cuff, dial, pump, and valve. You can also measure your own blood pressure at home. You should have blood pressure checked at least once a year to make sure you don't have hypertension.

What health problem are associated with hypertension?
As we have mention earlier, hypertension is a serious condition that can damage the heart and blood vessels, and can eventually lead to several other condition;
-Stroke
-Heart failure
-Heart attack
-Kidney failure
-Vision problem

How is hypertension treated?
Sodium intake has been primary target for hypertension control, though it is ranked fourth as the lifestyle factor associated for hypertension. About 50 percent of individuals appear to be "sodium sensitive" and this means that excessive sodium intake tends to increase blood pressure in these groups of people, and they do not appear to excrete amount of salt via the kidneys. Sodium-sensitive individuals include the elderly, obese individuals, and African Americans. The Dietary Guidelines for Americans recommend that adults consume no more than 2400 milligram of sodium daily.
Hypertension also can be treated by making changes in our lifestyle, and with drug therapy. Lifestyle change include losing weight, stopping smoking, eating a healthy diet (such as the DASH diet, which includes lowering sodium but including daily serving of fruit, vegetable, and whole grain foods), and getting enough exercise, especially aerobic exercise.
Several types of drugs are available to treat hypertension, including ACE inhibitors, angiotensin receptor blockers (ARBs), diuretics, beta-blockers and calcium channel blockers.

What do you think?

Prevention is better than cure

High cholesterol prevention

There are many way to prevent high cholesterol but i recommend you to follow this 6 golden steps to prevent it. Follow one of these steps will bring many different:

Step 1 (Know Your Numbers) :
Beginning at age 40, get your cholesterol levels checked every year. A simple blood test is all that is required, and results are generally available within a week.

Step 2 (What Not to Eat):
The No. 1 foods to avoid? "Anything that is deep-fried," says nutrition director Marlene Lesson, M.S., R.D. "Also, foods containing hydrogenated or partially hydrogenated oils are the enemy. These include margarine, pastries, packaged cookies, crackers, potato chips and other snack foods." Other foods to give up include cheese and other dairy products, poultry skin (remove it before eating the meat), and red meat other than top round and edge of round.

Step 3 (Dig In!):
Certain foods can help with cholesterol management. Increase your intake of soy products such as tofu, soy milk, soy protein powder and soy/veggie burgers. Other items for your shopping list:

* Fruits
* Vegetables
* Lentils and dried beans
* Fish with omega-3 oils such as salmon, sardines or mackerel
* Flaxseed
* Oatmeal
* Olive oil

Step 4 (Get Movin'):
Physical activity can greatly affect your cholesterol levels. By exercising, you raise your metabolism and burn calories, losing fat weight. Exercise, while lowering total cholesterol, also increases the good HDL cholesterol, which helps prevent plaque from forming on the walls of the arteries.

Step 5 (Chill Out):
Fatigue, anger and distress can raise your body's adrenaline levels, causing cholesterol to rise. Practice relaxation and stress-reduction techniques such as meditation or breathing exercises. Guided imagery -- visualizing positive situations and beautiful scenes (try focusing on a loved one or even a favorite pet) -- has also been found to control stress.

Step 6 (Consider Medication):
Sometimes diet, exercise and stress reduction just aren't enough to get cholesterol into the safe zone. In terms of medication, physicians prescribe statins, which are able to control an enzyme in the body that is responsible for the manufacture of lipids, also known as fats. This control process reduces the body's production of cholesterol. Know that possible side effects of statins include muscle pains and elevation of liver function. Consult your physician to see if medication is right for you.

Click here to get more tips on how to prevent high cholesterol.

High cholesterol

What is high cholesterol?
Cholesterol is a type of fat called a lipid. The body uses it for many things, such as making new cells. Your liver makes the cholesterol that your body needs. You also get cholesterol from the foods you eat.

Your body needs some cholesterol. But if you have too much, it starts to build up in your arteries. (Arteries are the blood vessels that carry blood away from the heart.) This is called hardening of the arteries, or atherosclerosis.It is usually a slow process that gets worse as you get older.

To understand what happens, think about how a clog forms in the pipe under a kitchen sink. Like the buildup of grease in the pipe, the buildup of cholesterol narrows your arteries and makes it harder for blood to flow through them. It reduces the amount of blood that gets to your body tissues, including your heart. This can lead to serious problems, including heart attack and stroke.

What are the symptoms?

High cholesterol doesn't make you feel sick. But if cholesterol builds up in your arteries, it can block blood flow to your heart or brain and cause a heart attack or stroke.

By the time you find out you have it, it may already be clogging your arteries. So it is very important to start treatment even though you may feel fine.

What causes high cholesterol?

* Diet. Eating too much saturated fat and cholesterol can raise your cholesterol. Saturated fat and cholesterol are in foods that come from animals (such as beef, pork, veal, milk, eggs, butter, and cheese), many packaged foods, stick margarine, vegetable shortening, and snack foods like cookies, crackers, and chips.
* Weight. Being overweight may raise triglycerides and lower “good” HDL.
* Activity level. Not exercising may raise “bad” LDL and lower HDL.
* Overall health. Diseases such as hypothyroidism can raise cholesterol. Smoking may lower HDL.
* Age. Cholesterol starts to rise after age 20. In men, it usually levels off after age 50. In women, it stays fairly low until menopause. After that, cholesterol levels rise to about the same levels as in men.
* Family. Some people inherit a rare disease called a lipid disorder. It can cause very high total cholesterol, very low HDL, and high triglycerides. If you have this problem, you will need to start treatment at a young age.

Fast fact

Smelling lemon balm oil could help people relax in stressful situation without impairing mental sharpness.

Fighting Fatigue

Do you seem to run out of energy by mid-afternoon? Here are some things that could help you feel refreshed, alert and focused:

Get some fresh air: Go outside for a few minutes
Take a walk: , or get some other form of activity during your lunch break.
Drink water: Dehydration can leave you feeling sluggish.
Choose lunch wisely: High-fat or high-crab meals, or simply too much food, may leave you feeling sleepy afterwards.
Have a snack: Low blood sugar can contribute to a lack of energy and difficulty concentrating.

Source: News Canada

The role of diet in growing healthy bones (part 1)

The skeleton makes up around 20 percent of our total body weight. It consists of four different types of bones- the long bones of the limbs, short bones of hands and feet. Flat bones of the skull, and irregular bones of the knee caps and spinal column.

Without the skeleton's support, it's hard to imagine what shape we will take. It accounts for our body's mobility via its attachment to muscles, tendons and ligaments. Equally important is the protection it render to many vital organs.

Besides the familiar calcium, bones also contain other mineral, proteins and vitamins Bones serve as a mineral storage deposit for important nutrients such as potassium, manganese, magnesium, iron and zinc.

In soft tissue of the bone's hollow interior (bone marrow), various blood cells are produced for crucial function- platelets for clotting, red blood cells for distributing oxygen throughout the body, and white blood cells for protection against harmfully foreign substances.

Amazingly, we are born with all the bones we need for entire live approximately 300 in all. Between 13 and 18 years of age our softer bones fuse into bigger one, so that by adulthood the bone count drops to 206.

Calcium diet

Calcium in our food (the role of diet in growing healthy bones part 2)

Everyone required calcium. Calcium is essential for the growth and repair of bones throughout life. Bone mass generally peaks by age 30 to 35. Therefore, one begin lose more mass than the body can replace. The reduction of the bone mass can progress gradually and painlessly, and most people do not know they have osteoporosis until a bone breaks. This is what osteoporosis is also known as "The Silent Disease". Women are more prone to osteoporosis after menopause.

Calcium-rich food include broccoli, non-fat and low-fat product, nuts, seaweed and seeds. While milk is a good source of calcium, many people are lactose intolerant. Their bodies are unable to digest necessary amount of lactose, the predominant sugar in milk.

A study conducted last year by the National University of Singapore indicates that an estimated 70 percent of the world's population suffer from this dietary ailment, with Asians forming the largest group.

It is not easy to obtain the daily requirement of calcium, and even more difficult for people with lactose intolerance as they cannot consume milk.

In case where the amount of calcium from food is not possible or practical it is recommended to take a calcium supplement

Vital vitamin D (the role of diet in growing healthy bones-part 3)

Our body does not absorb calcium easily and this is why vitamins D is considered a vital vitamin in growing healthy bones. Also known as calciferous, Vitamin D helps optimize the absorption of calcium and maintain normal blood level of calcium in the body. This vital vitamin therefore helps to promote the normal development and maintenance of healthy bones and teeth.

Our body can synthesize vitamin D in the skin through exposure to ultraviolet ray from the sun. Vitamin D is also found in some food such as fish oils, egg yolks and other fortified foods.

Our modern lifestyle plays a part in affecting our body's natural production of vitamin D. Many people make conscious afford to avoid the sun by stying indoors, using umbrellas, wearing log-sleeved attire, and applying sun block. Such sun-avoiding tactics hamper with our body's exposure to the sun and conversion of vitamin D. Those in occupations with minimal exposure to sunlight and women who cover their bodies for religions reasons are also at risk of vitamin D deficiency.

The ability of skin to convert vitamin D to its active form also decreases as we age. This is because the kidneys, which help with this conversation, do not work as well with age.

A calcium formula with additional vitamin D, is therefore a convenient dietary supplement for most people.

Online cancer info

Not all websites are reliable. British researchers reviewed 32 alternative medicine sites for cancer patients, and found that 22% promoted a product, 16% discouraged conventional treatment and 3% advocated ignoring doctor's advice. To surf smarter:

Be spectical
Any claims should be backed by studies in respected medical journals, say Dr. Ted Gansler of the American Cancer Society.

Double-check
If you read about treatment on one site, see what other sites say. There should be consensus.

Consider the source
Some nonprofit groups, universities and goverment agencies have updates on alternative treatments and clinical trials.

For skin like a peach

If you're keen to look after your face but blanch at the cost of skincare product, you can make cleanser, toners and nourishers form fuit, vegetables and other foodstuffs, say herbalist Pierre Jean Cousin, author of Natural Recipes for Perfect Skin. Many fruits have nourishing, revitalising and astringent action. Some vegetables fight inflammation and contain vitamin A. Here are some recipes to try:

Cucumber cleanser
Peel, seed, puree and sieve one-quarter of a small cucumber. Stir two tablespoons of honey into two table-spoons of the juice and add a tablespoon of full-fat milk. Apply to face and neck for 20 minutes, then wash off with bottled water.

Banana anti-ageing face mask
Mash a small banana and stir in teo table spoons of fresh double cream, one tablespoon of honey and one table-spoon of patato flour. Apply for 30 minutes and then rinse off.

Lemon toning mask
Beat one egg white until stiff, then fold in the juice of half a lemon. Apply to the face for 20 minutes, then wash off.

IPODS disrupt pacemakers

Close encounters with Ipods caused interference with cardiac pacemakers in 50 percent of patients, according to electromagnetic test. When the iPods were held 5cm from patients' chests for 5-10 seconds, some pacemakers could misread heart function, and, in one case, the life preserving device temporarily stopped functioning.

The study of 83 people fitted with pacemakers was conducted by a secondary school student, Jay Thaker, with the help of University of Michigan researchers. "Although the typical pacemaker patient may not be an iPod user, they are often in close contact with grandchildren who are users," say Thaker.

Healthy diet spoils taste for cigarettes

Trying to quit smoking? Cut back on coffee and alcohol and up your intake of milk, water, fruit and vegetables, suggest US researchers from Duke University Medical Center.

In a study of 209 smokers, 45 percent said that coffee enhanced the taste of cigarettes, while 44 per cent and 11 per cent said alcohol and meat had same effect. Food that spoils the taste were milk, fruit, vegetables and water.

"Smoking is a highly habitual behavior," says Dr. Joe McClernon, director of the university's Tabacco Research Laboratory. "Anything that can worsen the experience can help break the habit."

Your jeans, your heart

You know that being chubby, especially around the waist, is unhealthy. Heres new way to measure the danger. Check you jeans. Men with pant sizes 38 inches and over and women sizes 16 and up are at higher risk of heart disease and diabetes, say British researchers.


Why? The bigger you trousers, the more dangerous belly fat you have and the shorter you are, the greater your risk. The American Heart Association says aim for a waist circumference less than 40 inches for men and 35 for women.

Build those quads

Stronger quadriceps can help protect cartilage loss behind the kneecap, according to Mayo Clinic researchers. Osteoarthritis in the knee occurs when the cartilage cushioning the end of the bones in the knee joint deteriorates over time. As it wears down, the joint doesn't function as well and my be painful.

Researchers found that people who had great quadriceps strength had less cartilage lass in the patellofemoral joint, " A stronger quadricep mucle helps keep tracking abnormally with movement." says Dr Shreyasee Amin, Mayo rheumatologist and the study's lead researcher. "Our study result show it;s important to encourage to maintain strong quadriceps muscles."

Relief for restless legs

Do you often sit down, only yo have an urge to get up again and move your legs? If so, you could be suffering from Restless Leg Syndrome.

The exact cause is still unknown, though health issues such as diabetes, iron deficiency and pregnancy, which can affect the peripheral nerves in your feet, may contribute. Some 60% of sufferers who control these other issues find their symptoms lessen, say Kailash Bhatia, professor of neurology at the University of London.

If you only experience it when traveling, Bhatia advises keeping a small face cloth with you and, when needed, dampening it and putting it on your legs. "Or a foot massage can relieve it," he says.

For many sufferers, there is effective medication. It works well, but it can cause drowsiness. Bhatia advises it's most suitable for people who are kept awake at night involuntary leg jerks.

Smaller babies don't mean more heart risk

The danger of low birth weight and later heart risk may have been over-estimated, according to a review by The George Institute for International Health in Sydney.

The study review found only a small association between birth weight and the future risk of heart disease. "We found a 1kg difference- going from 2.5kg to 3.5kg in birth weight- was associated with just a 10-15 percent reduction in the risk of heart disease in later life, "say Dr Rachel Huxley, the study's lead author. "Some report have suggested a kilogram difference carries a 24-4- percent greater risk."

Huxley says effort to increase early fetal growth can change birth weight only by as much as 100g, which translate to just a 1-2 per cent lower risk of heart disease. Risk factors operating in later adult life, such as smoking and obesity, are more important, she say.

5 easy ways to keep in shape

1-Calf raise. Stand with feet shoulder-width apart, arms by sides and dumb-bell (or two small bottles of water or cans of soup) in each hand. Exhale as you raise you heels off the ground. Inhale as you return heels slowly back to the ground.

2- Abdominal crunch. Lie on back-legs bent, feet flat, hands behind ears. Exhale as you curl up slowly. Only lift your shoulders and upper back off the floor. Don't pull on your head or neck. Inhale and slowly uncurl until you are lying back on the floor.

3- Tricep kickback. Kneel on all fours. Hold dumble-bell in hand and bend arm at the elbow (upper arm should stay in line with side of body). Exhale as you straighten your lower arm behind you. Inhale as you bring it back down.

4- Leg press. Stand with feet shoulder-width apart and a dumb-bell in each hand. Inhale as you squat slowly down. Keep your back straight. Don't bend your knees past a 90degree angle. Exhale as you push back up. Don't lock your knees.

5- Lateral raise. Stand with feet shoulder-width apart, arms by sides and a dumb-bell in each hand.Keep elbows slightly bent. Exhale as you raise arms, inhale as you lower them.

Introducing flexercise

What it is: Flexercise is a resistance band exercise that contracts and extends our muscle. Regular flexercise workout can improve our physical coordination, range of motion and flexibility.

How it works: Flexercise is a progressive resistance training programme designed to increase muscle mass and strengthen bones. By stretching the resistance band, you put progressive stress on the various muscle groups and help strengthen your bones. It can be used on all major muscle groups and body parts.

Why it works: Flexercise is effective, safe and convenient. You can feel your muscle tone improve just after one round of workout. The intensity of your workout can be easily varied according to you fitness level. Flexercise is convenient- you only need a resistance band which is small enough to fit into your pocket. It is virtually portable gym which you can use anywhere and anytime.

Exercise your way to stronger bones.

Most of us try to fit some exercise into our weekly routine for different reasons. Some people exercise to keep trim and fit; other to release stress or socialize. If you do not have an exercise routine, here's another good reason to get one going: Exercise helps to build strong bones.

It is scientifically proven that weight bearing exercise (eg. brisk, walking and running), strength training exercise (eg. lifting weights) and resistance training exercise (eg. using a resistance band) can help to strengthen the bones. A study from Texas Woman's University in Denton shows that lifting weights during adolescence can help dealy the onset of osteoporosis in women. A related study from the University of British Columbia shows that lifting weight strengthens the bones of women in their late 60s.

Regular strength and resistance training also help decrease the risk of falls in older persons as their sense of balance, coordination and flexibility are improved. Therefore it is important that all of us adopt an exercise program early in life and incorporate bit strength and resistance training to take care of our bones.

How exercise actually builds strong bones
When we exercise, we put stress on our bone as the muscles, tendons and ligaments push and pull the bones. This stress stimulates the bones to retain calcium and produce higher bone mass, resulting in stronger bones.

Strength and resistance training exercise use gravity and tension to strengthen the body. Walking, running and stair-climbing are weight-bearing exercise that can easily taken up. However, these forms of exercise tend to benefit only he lower body and do little to strengthen the bones at our elbows, wrists, shoulders or upper back.

Using free weight and resistance bands can help to strengthen all our muscles and bones. According to a University of Maryland (Department of Kinesiology) study, such regimens have proven to increase bone density and bone remodeling- the natural process in which old bones are replaced by new ones- middle-aged and older men.

Exercise is an effective and inexpensive way to build strong bones. In addition, the bone-strengthening benefits of exercise calcium intake for a comprehensive bone care program. Each of us needs at least 1000mg of calcium each day. Calcium supplements can readily make up for any shortfalls.

The slice is right

Hungry for a healthier pizza? It's all in the fermentation and baking of the dough, say researchers. University of Maryland food chemists have found that by baking wholegrain pizza dough for longer times and at higher temperatures, its antioxidant level get boosted.

Diets rich in antioxidant may help reduce the risk of cancer, heart disease and various other health problems.

In the experiment, the researchers baked wholegrain dough at temperature ranging from 204 degree celcius to 290 degree celcius and for times of seven to 14 minutes. They found the antioxidant levels increased by much as 60 percent during longer baking times and by as much as 82 percent during higher baking temperatures.

Longer fermentation times for dough also boosted the antioxidant levels by up to 100 percent in some cases, possibly due to reactions induced by yeasts. The results don't mean it's OK to go crazy on the top-pings. Fatty extras like sausage cancel the benefits of the dough.

Slow down and enjoy a slimmer waistline

Eat slowly and you'll consume less and enjoy your meal more.

Researchers at the University of Rhode Island in US have new scientific data to back-up this long-touted theory.

In their study, 30 women were told to eat a huge plate of food as quickly as possible until they felt full, without pausing between bites. On a return visit, they were instructed to take smaller bites, pause often and to chew each mouthful 15 to 20 times.

It seem eating fast and furiously impacted both on meal satisfaction and in kilo-joules. When eating quickly, the women consumed 2705kJ in nine minutes, compare to an average of 2324kJ in about 29 minutes when eating slowly. They also had a greater feeling of satiety.

Spread over three meals a day, the difference will really add up.

Gas problem

"People who are nervous or in habit of swallowing air often have belching problems. It also depends on the food they eat and the bacteria in their intestines," say Dr Lam Chi Wan, a member of the Medical Committee of the Hong Kong Gastrointestinal Health Foundation. "Highly strung people tend to be more susceptible to pain and bloating problems," he says.

Most gas is caused by swallowing air or the normal breakdown of undigested food in the gut. Breaking wind anywhere from 14 to 23 times a day is normal. The smell comes from bacteria in the large intestine that release small amounts of sulphur. Belching can exacerbated by fizzy drinks and eating too fast. Most belching can be controlled by eating slowly, avoiding chewing gum and not smoking. Antacids can also help. Sometimes excess burping may be a sign of an upper gastrointestinal disease such as reflux or peptic ulcer.

Gas pain caused by belching or bloating of the stomach and intestines my not be a serious problem. But severe pain in the centre or left upper part of chest, spreading to the shoulder area and accompanied by sweating, could be a sign of serious problem such as heart disease. "You should see your doctor immediately about frequent sharp chest pain," say Dr Lam Chi Wan.

A test that can save your life

As osteoporosis often causes no symptoms at all until a fall snaps a bone, the only way to tell if you have it is via a bone-mineral density test. This procedure is advised for anyone over 50 who has suffered a fracture and all womemn over 65. Right now, the test involves lying on your back while the arm of a special x-ray device moves over your body to measure the thickness of various bones.

CyberLogic, a New York research firm, has developed a simpler device that's around 23 cm long, run on four AA batteries and scans bones with ultrasound.

If the portable scanner proves as reliable as X-rays, it could be breakthrough, say osteoporosis expert Dr Ethel Siris. "A small device like this could make bone checkups part of a routine medical visit, becuase it's both affordable and user-friendly."

If testing shows you have osteoporosis, some major advantes in treatment can help. While there are several effective medications on the market, including Fosamax, Etidrate and Forteo, the latest wonder drug is Boniva, the first once-a-month pill for osteoporosis. The FDA recently approve this drug, which works by reducing the activity in cells respondsible for bone breakdown.

Should osteoporosis get severe enough to collapse a vertebra, doctor in the US have a new way to make repairs. two tiny baloons inserted into the bone through surgical tubes and inflated to push the bone back into its normal positiom. Bone cement is used to prevent it collapsing again