Garden in pots

Gardening is a hobby for many of us, while I in herited this quality from my grand mom. My granny who had stayed in Zambia for a longer time had her own garden full of flower plants & foliage. I have seen some of her treasured photos of beautiful gardens in full bloom. Even now in my native house in a small village the garden thrives on elegantly. She is 80+ years young & strives to work on her garden to make the plants healthy. She inspired me in lots of things liking gardening, handworks, organizing, etc.

I tried a lot to create a colorful container gardening in my home back in chennai but not very successful many a times. My hubby gave me a surprise this summer by creating this container gardening for me. A bunch of thanks to him because for people who enjoy the nature will know to appreciate as well. A tiny garden can really soothe your inner senses & free you from stress. For me its a heaven in my home when i see my plants flower in bright colors with full of fresh fragrance. As of now i have 5 small & 5 tiny pots of indoor plants all of my favorite collections.

It takes a bit of your time to know well what you want from your garden. Doing some learning about the variety of plants that are available & how to take care of them is the initial bit of investment to do. Growing plants with care & love is an art every human should possess inorder to cherish our mother nature. Indoor planting is one way of bringing mother nature in to your house. My tiny garden on the big window sil is my sons favorite place to play and gaze through. He would love to see his dads car covered with snow but the plants fresh inside makes him really happy. I wanted my tiny garden should be filled with vivid colors, fragrance, texture more than that to please the senses and to sooth my family when they are feeling down or tired and relish with joy when every one are joyful. I see my garden as a stress buster that relieves the pain.

Most of the knowledge about the art of gardening is acquired from the create tv. Couple of shows on gardening with intricate details actually inspires most of the viewers to create a garden according to their preferences with out hurting the budget, eco-friendly like conserving water, soil etc are good ideas that ensures "you can do it" attitude.

Types of garden:
Many types of garden are now being created by people in various ways. Some of them that suits a small area & apartment homes especially are container gardening, hanging gardens & vertical gardening.
As you know container gardening is potted plants of various sizes. Hanging gardens are those decorative pots hung on the patio wall with fragile flowers etc. They have two advantages one kept away from the reach of pets & children; two attracts lot of butterfly, bees, bugs & birds. Quiet a group of houses we could see both potted garden & hanging garden together while vertical gardening is a newly developed phenomena by landscapers to grow more plants in a very small area. This idea is a boon for people who suffered out of space to create lovely garden that produces an unusual effect.

http://lancaster.unl.edu/hort/Articles/2002/Vertical.shtml

Moreover gardening need not mean to be outside of the house. Indoor plants are a good fit for winters to clean the air you breathe by removing hazardous toxins. But to keep a watch over pets that are curious about plants is a good deal of exercise too. A bunch of flowering plants & foliage are available for indoors where some extra effort on temperature control, insecticides, and decor are needed to create an elegance out of it.

herbs (not) for breast feeding

Mothers milk is a wholesome food for the baby to nurture with a well built immune system. Herbs come handy to mothers both in support & oppose the purpose. That means few herbs will be extremely beneficial while others may stop the production of milk. Therefore knowing about the herbs properly is a new moms duty to protect oneself. Here are the list of herbs that has to be avoided through out your nursing period while this same list of herbs will come handy to you after baby's first birthday or when you intend to wean milking (stop).

1.alder buck thorn
2.aloe vera
3. black cohosh
4. buck thorn
5.barberry
6.bugle weed
7.basil
8.bladder wrack
9.borage -
10.cascara sagrada
11.coltsfoot
12.comfrey
13.cocoa
14.elecampane
15.ephedra
16. fenugreek - contains nicotine & coumarin affects heart rate & blood pressure for both mom & baby.
17. foxglove
18.ginseng
19.golden seal
20.green tea
21.guarana
22. imitation vanilla
23.kola nut
24.licorice
25.mint
26.mahuang
27.male fern
28..nightshade
29.parsley
30.purging buck thorn
31.rhubarb
32.sage
33.senna
34.wormwood
35.yerba mate

salads

Salads must be a part of everybody's diet and should be served at both meals throughout the year. In India, salads are not so popular and are restricted only to a few vegetables eaten raw, with or without dressing.

Salads should be made popular as they make an invaluable contribution of vitamins and minerals in ones diet. Also, they provide fiber and add color to the meal. Salads are of advantage to the numerous dieters who look out for low fat dishes. Eating good amount of salad (with low calorie dressings) avoids the danger of overeating and decreases the desire for a dessert.

What comprises a salad?

Salads are made up of vegetables, fruits, milk and milk products, pulses, meat, poultry, fish, eggs or even cereals (in the form of macaroni or spaghetti). They are normally served cold but can be served hot or frozen. Usually they accompany the main course, but can be a meal by itself.
There are four basic parts to a salad:

1. The base or the underliner: These include greens, which are either shredded or in large pieces.
2. The body or heart of the salad: This forms the major component and can be a single ingredient or a combination of ingredients.
3. The dressing: Dressings make the salad more flavorful. It includes ingredients like lemon juice, vinegar, mayonnaise, salad oil, olive oil etc.
4. The garnish: Garnish enhances eye appeal. It should be carefully selected such that it is contrast in color with the dressing

How to toss a salad?
There are certain rules to follow when tossing a salad. There are sound nutritional reasons for each of these rules.

1. Make sure the ingredients are free from clinging drops of moisture. This prevents the nutrients and flavors from passing into the water clinging to the surface.
2. The salad oil must be added first.
3. The leaves must be so well tossed that each surface glistens with oil before lemon juice or vinegar and seasonings are added.

The purpose of the second and the third step is to allow the oil to seal the surfaces from oxygen, which can destroy vitamins, and from moisture, which can soak out vitamins, minerals and flavor. The oil coating also distributes and holds seasonings and prevents salt from drawing moisture out of the ingredient.
So make the perfect tossed salad by applying these simple rules. 

Salad with a caution:

After such a carefully prepared salad there is some more to note about: The salad dressing...While lemon juice, olive oil,vinegar in moderation are good source of salad dressing, mayonnaise; salad oils; labelled salad dressing    are sure to avoid sources as it contains more calories than the salad itself.

The biggest pitfall with a salad is ruining a veggie-filled meal with hundreds of calories in dressing. Check the label, Oftentimes the dressing with a salad at a restaurant has more calories than a candy bar. Order dressing on the side, You should not be putting more than 60 calories of dressing on a salad.

walking

WALKING WINS YOU

Walking is the most natural yet the most underrated form of exercise known to man. It has been the major means of transport to man ever since his existence, but only recently have the health and mental benefits of walking as a form of exercise become evident.
And it definitely has its advantages over other forms of exercise. For one, it requires no special skills or training.

Fitness walking:
Fitness walking is brisk, aerobic walking. Do not confuse it with power walking or race walking where the walkers pump their entire body into action walking at more than 8 kilometers/hour. Of course, walking at a leisurely pace will not promote any cardiovascular benefits. To turn your daily stroll into a meaningful form of exercise or a fitness walk one has to increase the pace. Experts agree that fitness walking is the single best exercise for those innumerable out-of shape people who want to lose weight.

ADVANTAGES OF FITNESS WALKING:

·         Can do it almost anywhere. You need not join a gym or go any place in particular to do it. Just go outside wherever you live and enjoy it. If you live in a dense, crowded locality, find a park or open space to walk in.

·         It is inexpensive. All you need is a good pair of comfortable, well-cushioned walking shoes that are flexible and offer good support (Do not compromise here!).
And there are no steep gym fees to pay and no special sports wear to buy.

·         Do it any time that is convenient to you. You don't have to depend on the gym or club timings to start your exercise.

·         It is a low-impact, low stress form of exercise that rarely causes injury. Except for blisters, which are mainly due to ill-fitting shoes, walkers may experience only occasional mild shin splints - which is tenderness between the ankle and the knee that can be usually treated with ice and a day or two of rest.

·         It helps you shed pounds, which you have always wanted to lose. Fitness walking will help you achieve your ideal body weight and more importantly help you stay there. When you walk aerobically, the basal metabolic rate (BMR) goes up and your heart and respiratory rate increases. This increase in oxygen coupled with increased BMR burns off excess calories.

·         It is aerobic, as it lasts for more than 90 seconds and increases fresh supply of oxygen.

·         It is a good toning and firming up exercise. It will improve muscle tone and strengthen your hips and thighs.

·         It helps to beat stress. It helps you relax, overcome depression, makes you feel good about yourself and also helps you sleep better.

·         It improves the circulation in your legs, which helps you avoid getting varicose veins.

·         It stimulates elimination and makes your digestive system healthier.

·         It can be enjoyed with a friend provided your pace does not slow down.

Here are 10 tips to help you get started:

1.       Buy a good pair of walking shoes. Once you buy the shoes, you are compelled to make a start.

2.       Start slowly. If you have been living a sedentary lifestyle, you need to gradually ease yourself into a regular walk.

3.       Walk with a friend. You may prefer to start on a fitness walking program alone, but if you are not motivated enough then ask a friend along. You can even organize a small fitness walking group, which will help you to keep the routine up and you will actually start looking forward to it.

4.       Maintain a diary. Keep a record of when, where and how long you plan to walk. It will make it easy to achieve a set goal than with no clear plan in mind. 

5.      Don't give up easily. Often, if you have not exercised for years or are out of shape some soreness or stiffness is inevitable. Well, don't stop walking entirely. Take it easy, listen to your body and keep walking at a slower pace regularly until you are ready to increase the pace again.

6.      Set realistic targets. Do not try to walk several kilometers in the first week or two itself.

7.       Do not expect instant results. When you start your fitness walking program, you will be enthusiastic and expect quick results. But there may come a time when your initial excitement begins to disappear and you are tempted to break your routine. Keep it up and continue regular walks. Results will soon show.

8.       Switch your walking route for a change.

9.       Don't worry about missing your walk. Just make sure it does not become a habit.

10.  Chalk out your own fitness walking program and stick to it. 

PACING AND TIMING YOURSELF FOR A FITNESS WALK:
To achieve aerobic benefits you ought to exercise 3-4 times a week, for at least 30 minutes each time- 5 minutes of warm-up to get your heart rate elevated gradually, 20 minutes of aerobic workout called, the training phase, and 5 minutes of cool-down to bring your heart rate down gradually. Warm-ups and cool-downs reduce muscle stiffness and protect you from injuries.
In the beginning start with a 20-minute walk the first week, then increase it to a 30-minute walk for the next 2 weeks and then gradually to a 40 minute-walk.

How fast should one walk?
If you walk at a very slow pace, you will not achieve a training effect (i.e. giving your cardiovascular system a thorough workout). If you walk vigorously, you will become fatigued. Then, how does one pace one's workout?
Experts have determined that exercising between 65 to 85 percent of the maximum heart rate is safe and effective.
Maximum heart rate decreases with age; therefore, you need to take your age into account when determining your target heart rate.
To find your target heart rate zone:

1.       Subtract your age from 220 (your theoretical maximum heart rate) to give (x);

2.       Multiply figure (x) by 0.65 and also by 0.85.

While you exercise, your heart rate per minute should remain between these two figures.
Check your heart rate when you walk, by taking your pulse for 10 seconds and multiplying by 6. If you find you are exercising below your target heart rate and feeling no discomfort- increase your pace.

Walking speed                   (kms/hr)(on a flat   ground)	Pace	Calories burned in 30         minutes (approx.)
3.5	Slow	120
4	Medium	140
5	Medium	160
6	Brisk	180
6.5	Brisk	210
7.5	Fast	250

So, take to fitness walking for staying healthy. Good news is the more walking you do, the more you will want to do and not want to let a day go by without it.

Note: If you are suffering from cardiovascular or respiratory disease, or are pregnant, or overweight, or have a medically diagnosed problem, please consult your doctor before taking to brisk walking.

Turmeric

Turmeric most of the grandmas favourite spice who would always tell you its good for health. But my mom usually said turmeric is not that great for men's health. I wondered on this idea & pondered over the WWW to find the truth. That is what made me click an article here on the nutrition, benefits & side effects of our everyday ingrediants. Below you can see some links that contains authenticated information.

Turmeric can be used in fair amounts everyday & every food & in every meal. So this you know for yourself because thats been the practise. But what one doesn't know about is it benefits & side effects. On a long run sure turmeric on large quantities like a supplement is going to hurt you. But for Indians or Asians are concerned they generally don't take a turmeric supplement.Like for its benefits turmeric is proved effective to cure lots of these diseases wholly or partly.
1.blood clot prevention
2.cancer
3.cognitive function
4.dyspepsia
5.gall stone prevention/ bile flow stimulant.
6.high cholestrol
7.HIV
8.inflammation
9.IBS
10.liver protection
11.oral leukopakia
12.osteoarthritis
13.peptic ulcer
14.rheumatoid arthritis
15.scabies
16.uveitis
17.viral infection.

http://www.nutritional-supplement-educational-centre.com/turmeric-benefits.html

http://www.lifescript.com/Health/A-Z/Alternative-Therapies_A-Z/NaturalRemedies/T/Turmeric.aspx

http://www.nlm.nih.gov/medlineplus/druginfo/natural/patient-turmeric.html

the above mentioned list contains technical or medical name but most of which are familiar condition like dyspepsia means a simple heartburn, gallstone is formation of stones in gall bladder like wise kidney, bile flow is gall bladder is said to secrete a chemical called bile to digest food properly and this called by our ayurvedic dr  as pitham. Too much secretion of bile sometimes will result in nausea. Well IBS is irritable bowel syndrome, peptic ulcer is nothing but ulcer in stomach, uveitis is eye inflammation.

The no calorie drink

WATER- THE NO CALORIE DRINK

Next to oxygen, water is the most important factor for the survival of man and animals. It is the world's oldest health drink without which you cannot live and will die if you try to do so. A person can survive without food for five weeks or more or with a nutrient deficiency for even months or years, but without water he can survive only for a few days.
Professor Mickelsen emphasizes the value of water. He says " It is well to remember that it is more important to have an adequate intake of water than it is to have enough calories".

Water makes up about 60 percent of body weight. About 40 percent of the body's water weight is inside the cells, and about 15 percent outside the cells. The remaining 5% is in the blood vessels.

WHY DO WE NEED WATER?
Water is essential for good health, good skin tone, and most of the body's functions. On an average, we lose 2 to 3 litres of water each day by various means:
a.       Through the skin: This can be in form of insensible perspiration and sweat. The difference in perspiration and sweat is that the latter contains sodium chloride (salt), urea and trace amounts of calcium, potassium and some of the water-soluble vitamins.
b.       Through the lungs: This is in the form of air expelled, which is saturated with moisture.
c.       Through the kidney: In the form of urine.


ROLE OF WATER IN BODY FUNCTIONS

1.       As a lubricant: No cell functions when it is absolutely dry, and it is essential for the cells to be constantly bathed in fluid in order to do their work. Also, without water to moisten the surface of the lungs there can be no intake of oxygen or expulsion of carbon dioxide. Water also helps to lubricate the joints.

2.       For digestive process: Food cannot be properly digested, absorbed and carried to all parts of the body through the bloodstream with insufficient water. It has been estimated that the body uses 3 to 5 litres of water daily in the digestive process.

3.       In waste elimination: Water is essential in the excretion of soluble wastes through lungs, skin and kidneys.

4.       For circulation: It maintains the blood volume. About 90 percent of blood plasma is water. This liquidity allows blood plasma to circulate freely throughout the body carrying vital substances with it

5.       For temperature regulation: It helps to maintain the internal temperature of the body of 98.6 F by absorbing heat.

6.       Provides protection: It acts as a cushion to protect the body from injuries resulting from impact and shock. It also serves to maintain pressure in various parts of the body, such as the eyeballs.

Muscles, which are 75 percent water, must have water to contract and maintain proper tonus.



HOW MUCH WATER DO WE NEED TO DRINK?
To remain healthy, a normal adult must consume approximately 2.5 litres of water everyday. That's around 10-12 glasses of water every other waking hour!
And the more you weigh, the more water you lose. So, one has to compensate this loss by drinking more water.

If you want to calculate the number of glasses of water you need to drink daily just use this simple formula. Take your weight in pounds, multiply that by .08 and you get the number of glasses of water needed by your body.(1 glass = 240 ml)

Of course, depending on other factors like the climatic conditions, lifestyle, exercise and diet the amount of water one needs daily will vary.

·         If you live in a hot climate or your work is physically demanding, you need more than 10 to 12 glasses of water.

·         If you exercise, you need to drink extra water.

PROBLEM WITH DRINKING LESS WATER

Not drinking enough water is the cause of many common health problems such as:

1.       DEHYDRATION: This is the first and the most common problem of drinking insufficient water. A dehydrated body is not a happy body. Symptoms of dehydration include thirst (which is a biological response), headache, weakness, lassitude, fatigue, lightheadedness, muscle cramps and slight dulled thinking.

2.       WATER AND ASTHMA: Many would wonder, but yes, there is a relationship between asthma and drinking insufficient water. Asthma occurs when the bronchioles of the lungs constrict, causing breathing to become dangerously difficult. In severe cases, it is life threatening. Since the body loses more than 3 litres of water through exhaled breath, skin and urine, that water must be replaced. If it is not, which is the case if you drink less water, the body begins to conserve. One way it does is to release histamine into the lungs, thus constricting the bronchioles in order to stop water loss. This results in the symptoms of asthma. Some studies report as many as 94% of asthma patients find dramatic relief of symptoms by drinking large volumes of water at the first sign of breathing difficulty.

1.       WATER AND EDEMA: The inter-relationship of water and salt metabolism is so close that a change in the amount of sodium in the body is practically always reflected by the change in the amount of water. In a water-starved body, the kidneys conserve sodium, which concentrates in the body's tissues, thereby retaining water and resulting in edema.

2.       WATER AND HYPERTENSION: When the body is deprived of enough water, the adrenals release hormones, which cause arteries to constrict so that fluids are retained. Also, water is taken from your blood volume to compensate the deficit, making the blood thicker and harder to pump around the already narrowed blood vessels. This causes blood pressure to go up and is the reason many asthmatics have high blood pressure.

3.       WATER AND ARTHRITIS: The synovial fluid, which lubricates the joints, is chiefly water. Drinking inadequate water results in lack of synovial fluid. This, combined with increased levels of histamine in the tissues (remember how body releases histamine to conserve water), causes joint inflammation that eventually turns to arthritis.

4.       WATER AND ULCERS: The mucous that lines the stomach to protect it from hydrochloric acid is 98% water. With insufficient water, this mucous barrier sloughs off, thus failing to protect the stomach lining from the stomach acid and making it prone to ulcers.

5.       WATER AND OBESITY: Your liver metabolizes fat. In a dehydrated body, the liver is forced to do some of kidney's work and so cannot metabolize fat or cholesterol as efficiently. So if you are trying to shed those extra pounds, you must drink water liberally.

Thus simple nutritional therapy of drinking an adequate supply of pure water is one of the steps to restore good health.

TIPS ON WATER INTAKE:

·         Drink at least 10 to 12 glasses of water everyday. Some of this fluid can come from soups, juices and milk, but some should come from plain water.

·         Do not substitute water with flavored beverages like tea, coffee, cola or beer. Because, these drinks are diuretics and tend to cause even more water loss. As a result, you become dehydrated.

·         Water is a natural appetite suppressant. For those on weight management plan, drinking a glass of water before every meal, helps to feel full without taking in a single calorie.

·         Be sure you are drinking clean water. Remember pure clean water is a necessity, not a luxury. Invest in a good quality water purification system.

·         Parents need to be sure that their newborns get enough liquids. Infants, who obviously cannot communicate thirst, can get dehydrated quickly.

·         Seniors should make a habit of drinking water even if they are not thirsty. Around age 65, the sense of thirst wanes, which could lead to under-hydration.

·         Develop a drinking pattern that becomes a routine. Chalk out your own schedule for drinking those 10 or 12 glasses of water. One way can be drinking a glass of water every hour you are awake.

·         Always carry a water bottle with you when on the move.

·         When in office keep a water bottle on your table. The sight of water will remind you to sip it every few minutes.

·         If you drink bottled water or mineral water, choose sealed, well-known brands whenever possible. Refilling bottles with local tap water is not unusual.

·         If you are on a low-salt diet, choose bottled water carefully. Mineral water can contain high amounts of sodium.

DRINKING WATER WHEN TRAVELLING:

Drink boiled water whenever possible. Boiling water kills organisms, which cause illnesses such as traveler's diarrhea.

 Choose bottled water carefully. The bottle must be a sealed, well-known brand.

If you do not have facilities for boiling water, carry appropriate equipment like an immersion coil for boiling water.

Make use of chemical purifiers like iodine to treat water, when you cannot boil water. Those with thyroid problems or iodine allergies should not use iodine for treating water.

Do not use ice unless it is made from boiled, bottled or purified water.

Use bottled water for brushing teeth and rinsing the toothbrush.

 Water on the outside of bottles might be contaminated; make sure surfaces that will have contact with your mouth are dry and clean.

olive oil

THE HEALING POWER OF OLIVE OIL

The olive tree was first cultivated 6000 years ago and since then it has continued to play an important role as a health ingredient in many Mediterranean kitchens. People of this region suffer low rates of heart disease, despite eating a diet that's fairly high in fat. Today, the use of olive oil is not restricted to the Mediterranean countries alone and its amazing health benefits are acknowledged by people all over the world. People love olive oil for it's great taste and versatility. And those who have not yet tried olive oil in their cooking are surely missing something!

Health benefits of Olive oil:
In Heart disease:
Olive oil is made up of 77 percent monounsaturated fat. Research shows that olive oil lowers the risk of heart disease by reducing the level of low-density lipoprotein (LDL)- "bad cholesterol"- in the bloodstream without lowering the beneficial high-density lipoprotein (HDL) - "good cholesterol". It also helps keep the bad cholesterol from being converted to a toxic or "oxidized" form, and that protects the arteries from plaque formation.
Arthritis:
Olive oil helps people with arthritis by easing inflammation, lubricating swollen joints and keeping pain away. It helps control the chemicals (prostaglandin) that worsen inflammation and pain.
Diabetes:
Studies show that a diet rich in olive oil may help lower blood sugar levels and reduce insulin needs for diabetics.
Stomach trouble:
Recent studies show that olive oil reduces stomach acids that lead to heartburn and stomach upset. Also, experts say that 2 tablespoons of olive oil on an empty stomach in the morning has a positive effect on chronic constipation. 

Blood pressure:
According to research, a diet rich in olive oil is known to lower blood pressure.
Aging:
The process of aging is slowed down considerably by the antioxidants in the olive oil. The reason is because olive oil contains antioxidants such as vitamin E that protects cells from damage. 
In weight loss programs:
Olive oil has a very rich taste, hence a little goes a long way in cooking, which is great news for people who watch their fat intake. Of course, olive oil has the same number of calories as any other oil (9 calories per gram). But it will probably save you calories because its great flavor and aroma means you can use less of it.


Nutrient Information of Olive oil:


Serving size: 1 tbsp.
Calories: 120
Cholesterol: 0
Protein: 0
Sodium: 0
Carbohydrate: 0
Dietary fiber: 0
Fat: 13.5 gms.
Saturated fat: 1.8 gms. 


Different types of olive oil:
- Extra virgin olive oil
This is derived from cold pressing select olives, often hand-picked without any further refining.
It's produced in limited quantities and therefore more expensive than any other types of olive oil.
This has a greenish golden hue and a fruity flavor.
- Pure olive oil
This is a blend of refined olive oil and extra virgin or virgin olive oil. The extra virgin is added to enhance the flavor and color.
- Light or mild olive oil:
This is refined with just enough extra virgin to give it a light flavor and color. It is not lighter in calories or lower in fat.
- Olive pomace oil: This is extracted from the pomace or the remaining portion of the olive oil after pressing.


Olive oil and Cooking:
To appreciate the full flavor and rich taste of extra-virgin olive oil, it is best to use it in salads and other uncooked dishes.
Olive oil can also be used for sautéing, stir-frying, broiling, grilling, roasting, baking and even deep-frying. But the type of oil used for these various methods of cooking differs depending on its composition. For example, when roasting, barbecuing and braising dishes that require high or prolonged heat, it's best to use pure olive oil because it's less rich in the volatile compounds that evaporate with heat.
As a general rule, cook with pure olive oil or drizzle your meal with extra virgin olive oil after the food is prepared. 


Here are some tips to flavor your food with olive oil:
- Use extra virgin olive oil for salad dressings, marinades, sauces, basting meats, and drizzling over soups and vegetable dishes.
- Pour olive oil into a plastic container and freeze. When solid, store it in the refrigerator and use as a spread in place of butter and margarine.
- Brush extra virgin olive oil on both halves of Italian or French bread. Sprinkle some chopped garlic and broil until lightly browned.
- Mix two parts olive oil to one part vinegar for a delicious vinaigrette salad dressing.
- Use pure olive oil to make the pizza sauce. Also, when baking the pizza dough, use olive oil for greasing the baking pan.
- Sauté bananas, apples, pears or other fruits in a little olive oil. Sprinkle with cinnamon and sugar, and serve.
- Stir-fry chicken strips in little olive oil. Serve some sautéed vegetables along with it for a heart-healthy dinner.
- Use olive oil to grease your frying pan when cooking eggs.
- Drizzle a little extra virgin olive oil in place of butter over a baked potato.
- Pop your popcorn in olive oil.


Choosing an olive oil:
Some experts say, picking a good bottle of olive oil is much like choosing a fine bottle of wine.
The extra virgin olive oil is recommended for most cooking purposes because of its good olive flavor and character. For high-heat cooking like frying, it's best to use a pure olive oil. Olive pomace oil is used mainly for frying in the food service industry and is not generally available in the market.
Try and familiarize with the wide range of olive oil flavors. One very cost-effective way is to split different varieties of olive oil with friends.


Storage tips:
Store olive oil in an airtight glass container, away from the light in a cool place, such as in a cupboard.
Olive oil becomes cloudy when refrigerated and eventually solidifies. Before using refrigerated oil, allow it to sit at room temperature for 20 minutes.
If stored properly, olive oil will keep its flavor for up to 2 years- longer than any other cooking or salad oil.
Experiment with olive oil for a healthier life- and look years younger! 

Meditative eating

Meditative Eating

Eating is a very important aspect of our life. It affects not only our body and its health but also has a profound impact on our well being, moods, behavior, energy, emotions and happiness.

A Roman poet, Horace once very rightly said, "Clogged with yesterdays excess, the body drags the mind down with it". The phrase holds true even the other way round- with the mind dragged down to a state of semi-consciousness, the body gets clogged with excesses.
One needs to focus and be alert when eating or in other words follow meditative eating.

Meditative eating is about getting absolutely involved with the conscious pleasures of eating in order to achieve supreme satisfaction with food. It involves tasting, savoring, relishing, enjoying, and appreciating what you eat or drink. In fact, it can be a great way to relax and get away from our tension and stress packed life.

A very good example of meditative eating is the Japanese tea party, where each and every sip of that amber colored liquid is savored in an ambience that is absolutely serene.


Tips on meditative eating:

Enjoy every bite with minimum distractions
Very often we couple eating with activities like watching television, reading or studying, driving or even when talking on the phone. "Lunch meeting" is another commonly heard excuse. This way we are mindlessly packing in bite after bite and are likely to eat faster, more or even less without being really aware of it. So when you sit down to eat, do nothing else but eat.
Bring back the age-old tradition of eating at the dining table, which is fast diminishing.

Appease your senses
Remember, eating involves all the five senses i.e. sense of sight, taste, touch, smell and you may wonder but even the sense of hearing.
Have you ever passed a bakery and stood there for a few seconds just to capture the mouth-watering aroma of the freshly baked bread?
Well, when you sit to eat, satisfy your senses to enjoy the full pleasure of eating.
Relish the appetizing aroma of a baked goodie and savor the coolness of the nimboo-pani or the heat of steaming soup. Enjoy the crunch that carrot makes and take in the different colors which food has to offer. And don't forget texture- delight in the crispness of dosa and enjoy the soft and fluffy idli.

Eat slowly
Do not gorge on food, eat slowly. When you eat fast, you eat unconsciously and so you over-stuff yourself.
Eating fast may also result in belching. Don't be under the impression that belching is the ultimate compliment you can pay after a hearty, sumptuous meal. In fact, most people around you may find it offending.
Many of us have a tendency to eat fast while experiencing an emotional high and almost invariably end up eating like a horse. Learn to use foods to nourish your body and not to pacify your emotions.

Emphasize the food tastes you like
Food is enjoyed most when it tastes great. Identify the flavors that appeal to your taste buds and use them to accentuate your meals. It could be seasonings and condiments like pepper, garlic, ginger, oregano, basil, cinnamon, lemons etc.

Go for variety
Look back over the month. Feel you are in a rut, making the same meal and snack choices?
Just as you are bored with the same routine, our sense of smell and taste also tend to become fatigued and less responsive when faced with bite after bite of the same flavor and aroma. Also, diets lacking in variety are likely to lack in essential nutrients and hence affect your health in the long run.
Learn to experiment in the kitchen and expand the variety of foods used in cooking. You eat rice and chapati everyday. Well, they are just a part of the total grain picture. Try including cereals like jowar, bajra, maize, ragi (nachni), oats etc. in your diet.

Create a peaceful ambience
The surrounding in which you eat is very important. Often, we have the television on or some loud music playing in the background. Switch off the television or put on some pleasing music. Avoid arguments when eating, as most of us tend to vent our anger on food.

Health benefits of meditative eating:
For people who want to lose weight, meditative eating is the answer. Learn to include color, flavor, aroma and taste when cooking low calorie foods. Use of fresh herbs and spices not only enhances the flavor but also helps to reduce the need of fat as a flavoring in food.
Do not omit your favorite foods because they are calorie-dense. Banning a favorite food may give rise to compulsive overeating binges. Eating small amounts of your favorite foods is successful management and not a loss of control.

For people who want to gain weight, practice meditative eating and soon you shall be relishing your food and including a variety of foods in your diet.

An important cause of obesity and related disorders like cardiovascular disease is incorrect eating habits. Meditative eating helps to control the food cravings and mindless packing of food.

Take to meditative eating for the ultimate gastronomic delight!

Empty calories

Empty calories are defined as foods which are calorie dense that contains only calories & no important nutrients.

Foods to avoid:

Following foods are to be avoided as they are too high in sugar : Cake, Condensed Milk, Canned fruit in syrup, Cookies, Chocolates, Chewing Gum (Regular), Doughnuts, Honey, Jam, Pies & Pastries, puddings, Soft Drinks, Sugar, Sugar coated cereals.

Following foods are to be avoided as they are too high in fats and/or cholesterol : Butter, Cream, Cheese (High fat), Ghee, Fried foods, Greasy foods, Red meats (Esp those with a lot of visible fat).

Cooking methods- how many of us know well?

Methods of cooking:

Boiling,simmering,steaming,poaching,stewing,braising,baking,roasting,grilling,gridling,shallow frying,deep frying,paper bag cooking,microwave cooking. Yes not many of us know that there is these many varieties of cooking exists or most of them who does some of this types doesn't know their names. Its good to know them in & out so that its easy to work with in everyday kitchen. Also share them with your kids which will help them learn on an organised way of cooking.

Basically the above mentioned methods fall in to two categories dry heat & moist heat cooking.

Dry heat cooking: this method uses dry heat to cook food like broiling / baking in an oven, cooking directly on an ungreased griddle, grilling over coal etc, fat contains no moisture, deep frying, sauteing, stir frying are all technically dry heat cooking.

Moist heat cooking: this refers to cooking food by water / steam-steaming,boiling,stewing, poaching,braising, blanching etc.

BOILING
Boiling is the cooking of prepared foods in a liquid, which is either boiling or simmering. The liquid used is generally water or stock. Sufficient water is used to cover the food to be cooked. When boiling the pan is left uncovered.

Methods of boiling:
Place the food into boiling liquid. Allow reboiling, and then reduce the heat for gentle boiling or simmering to take place.
Cover the food with cold liquid, bring to a boil, and then reduce the heat to allow food to simmer. Dry vegetables are started in cold water. This method avoids damage to foods, which would lose their shape if added to boiling liquid. E.g. fish. 

SIMMERING
Simmering is gentle boiling. A true simmer is the point at which bubbles rise gently and barely break the surface of the liquid. Simmering is used for cooking soups and stews.

STEAMING
Steaming is a gentle way of cooking prepared foods by steam (moist heat). The steam envelops the food, allowing it to retain most of its natural juices and nutrients. Water is the most common steaming medium, though broth or other herb-infused liquids can be used to allow the flavor of the herb to penetrate in the food. Being a slow process of cooking, only easily cooked food can be prepared by this method.

Methods of steaming:

Low pressure steaming:
The food is cooked by direct or indirect contact with steam


 Direct, in a steamer or in a pan of boiling water
 Indirect, between two plates over a pan of boiling water.

High pressure steaming:done in purpose-built equipment, which does not allow the steam to escape, therefore enabling steam pressure to build up, thus increasing the temperature and reducing the cooking time.

POACHING
Poaching is the cooking of foods in the required amount of liquid at just below boiling point.

Methods of poaching:
Shallow poaching:This method uses minimum amount of liquid (such as water, stock, milk) to cook foods The liquid should be never be allowed to boil but kept at a temperature as near to boiling point as possible.
Deep poaching:For e.g. eggs, which are cooked in approximately 3 inches of gently simmering water.

STEWING
Stewing is a gentle and slow method of cooking food in its own juices with the aid of minimum amount of moistening agent in the form of water, stock, wine, beer or sauce. The food and the liquid are served together.
The liquid is not allowed to boil, and hence the saying "A stew boiled is a stew spoilt".
Stews are cooked in a covered pan (to minimize evaporation) on the stove or in a moderate oven.

BRAISING
Braising is a slow and moist method of cooking in the oven, in a covered pan, in the minimum of liquid. Braising may use a combination of cooking liquids (stock, wine, sauce or beer) and a combination of cooking methods (stewing and pot-roasting).
In most cases, braising is preceded by shallow frying, flash roasting (speedy roasting at high temperatures) or blanching and refreshing in boiling water.

Methods of braising:
Brown braising:used for joints and portion-sized cuts of meat Joints and cuts of meat, after marinating are sealed quickly by browning on all sides in a hot oven or in a pan on the stove. Sealing helps retain the flavor, nutritive value and gives a good brown color. The browned joints are then placed on a lightly fried bed of vegetables (generally root vegetables like onion, potato, carrot) in a braising pan, with the liquid and other flavorings like herbs and spices, covered with a lid and then cooked slowly in the oven. When done, the lid is removed and the joints are basted to glaze them.


White braising: used for vegetables like celery, cabbage.
These are blanched, refreshed, cooked on a bed of root vegetables with white stock in a covered container in the oven. 

BAKING
Baking is cooking of food by dry heat in a closed oven, generally without any significant amount of liquid. During baking the natural moisture within foods is heated and produces steam, which in turn modifies the dry convected heat.

Methods of baking:
Dry baking: In this method, steam arises from the water content of the food and combines with the dry heat of the oven to cook the food, e.g. cakes, pastry, baked jacket potatoes.
Baking with increased humidity: when baking certain foods, e.g. bread, the oven humidity is increased by placing a bowl of water in the oven, thus increasing the water content of the food and so improving eating quality.
Baking with heat modification:

ROASTING
Roasting is cooking by dry heat with the use of fat or oil in an oven or on a spit. The dryness is modified by presence of steam, which is generated by the action of heat upon the moisture content within the food.

Methods of roasting:
Spit roasting: The food to be cooked is brought in direct contact with the flame of a clear, bright fire. The food is basted with fat and is also turned regularly to ensure even cooking and browning. E.g. barbecued chicken.
Oven roasting: This method is convenient than spit roasting. It involves cooking in a closed oven with the aid of fat. Frequent basting is essential.
Aluminum foil is now used in oven roasting, which helps to retain moisture and flavor of the meat.
Pot-roasting: This method is used to cook small joints, if no oven is available. A thick heavy pan is necessary. Enough fat is melted to cover the bottom of the pan. When the fat is hot the joint is browned. It is then lifted out and 2 or 3 skewers are put into the pan, on which the joint is placed, so as to prevent it from sticking to the pan. The joint should just touch the fat. The pan is then tightly covered with a well fitting lid and cooked over a very slow fire. The joint is basted if lean and turned occasionally to ensure even cooking. Root vegetables like potatoes, onions can also be cooked around the meat.
Flash roasting: This is speedy roasting at high temperatures suitable for roasting small items.

GRILLING
This method also referred to as broiling, is a fast and dry method of cooking by radiant heat. The food is placed near to the source of heat, which acts to cook each item quickly. The speed of cooking helps to seal the surface of the food and retains maximum flavor, juices and nutrients.

Methods of grilling:
Over heat- cooking of food on greased grill bars with the help of some fat over direct heat
Under heat- cooking on grills or trays under direct heat
Between heat- cooking between electrically heated grill bars or plates e.g. when toasting bread

GRIDDLING
This method takes its name from the type of equipment used; basically a large heavy piece of metal, usually flat (called tawa or a griddle) which is heated from underneath gas or electricity. The food is placed directly on the very hot surface, which is kept lightly oiled or greased to prevent sticking.
For cooking meat, a griddle with a ridged surface is sometimes preferred, as it gives the food an attractive marking and allows fat to drain away.

Although the word griddle sounds like grilling, the type of heat used is different from that in grilling. Grilling uses radiant heat, which reaches the food from a heat source above or below, or both. Griddling uses conducted heat, which travels into the food from direct contact with cooking surface. E.g. of foods cooked by this method: chapatis, dosas.

SHALLOW FRYING
Definition: Shallow frying is the cooking of food in a small quantity of pre-heated fat or oil in a shallow pan or on a flat surface (griddle plate or tawa).

Methods of shallow-frying:
Shallow fry: the cooking of food in a small amount of fat or oil in a frying pan or saute pan. Generally this method is used to cook pre-cooked food unless the food takes very little time to cook e.g. omelet. Some foods contain sufficient fat in them e.g. sausages and additional fat is not necessary. Fat absorption is greater when food is shallow fried than deep fried.
Saute: this term is used when cooking tender cuts of meat and poultry in a sauté or frying pan. After the food is cooked on both sides it is removed from the pan, the fat is discarded and the pan deglazed with stock or wine. This then forms an important part of the finished sauce. Sauté is also used when cooking, for example, potatoes, onions, when they are cut into slices or pieces and tossed (saute means to jump or toss) in hot shallow fat or oil in a frying pan till golden brown and cooked.
Griddle: foods cooked on a griddle (a solid metal plate), e.g. hamburgers, sausages, sliced onion. (also see griddling)
Stir-fry: fast frying in a wok (bowl shaped pan) or deep sided frying pan in a little fat or oil, e.g. vegetables, chicken. Foods stir-fried are always bite-sized and stirring is continuous on a high flame.

DEEP FRYING
This is cooking in a deep fat fryer, fully covered by very hot oil. The food cooked usually requires a coating, so that the food that is fried does not fall apart.

Methods:
Conventional deep-fried foods, with the exception of potatoes, use different coating materials. The coating prevents the food from breaking and thus retains moisture and nutrients. It also helps to keep the juices and flavor of the foods within.

Different coatings are egg and breadcrumbs; gram flour (besan); semolina; batter of flour, milk and eggs; thinly rolled pastry (e.g. Samosa Patti)

Partial deep-frying also known as blanching is used for chipped potatoes. The purpose is to partly cook in advance of service and to complete the cooking to order. With certain types of potatoes this gives an eating quality of a floury inside and crisp exterior to the chips.

PAPER BAG COOKING:
Also known as en papillotte, this method cooks food in an oiled greaseproof paper or foil, which is tightly sealed so that during cooking no steam escapes and maximum natural flavor and nutritive value is retained. Herbs and spices may be added along with the food to be cooked. The bags are placed on a lightly greased tray and cooked in a hot oven.

MICROWAVE COOKING:
This method of cooking uses a high frequency power in a microwave oven powered by electricity. The microwaves activate the water molecules or particles of food and agitate them, causing heat by friction, which cooks or re-heats the food.

Microwave cooking can be used for cooking raw food, re-heating cooked food and de-frosting frozen foods.