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.