Every now and then my friend from Nederlands, Liliane asks me a health related question which invariably turns out to be the topic of my article. Liliane wanted to know about the various brands of fortified waters available in the U.S.A with vitamins, minerals and what have you, do I consume such waters and what should be the ideal way to go around these products? Lots of great questions and the answers are all coming your way. Joel from Brisbane too wanted more information on rehydration so Joel, read along this one can help you too...
To begin with the question everyone asks me what water I drink or food I eat? Well I do not consume fortified waters for a simple reason that I fortify my food and fluids adequately in their natural or acquired form. I rely for my body hydration on mineral water or hygienic water of atleast 60 - 70 fl oz apart from another 30 fl oz of soups, juices, broths, yogurt, smoothies that I would choose from at random. However having said that fortified waters especially with minerals and Vitamin C can be beneficial if they do not alter the water composition and chemical properties to an extent that is harmfull for the body. But these are beneficial for those who are either debilitated with disease or have a tremendous nutrient requirement like the athletes competeing in championships. For regular lifestyle always rely on basics like plain water, fruit juices, fruit waters of citrus fruits, thin yoghurt/ buttermilk, vegetable/ lentil/ millet broths (non cream). What one needs to understand about such fortified waters is the reason it is needed. To compensate on heavy losses of minerals and vitamins after workouts, competition, under nourished body these fluids with RDA (recommended dietary allowances) approved fortification can be consumed. The pH of the fluid shouldn't be altered after fortification to an extent that it alters its chemical properties (too acidic or too alkaline). Remember our blood has a pH of 7.4 (pH 7.0 is neutral) so we need to be hovering around it.
Foods can be fortified and one need not have specific requirements to consume them. I fortify my breakfast a lot for e.g if I have an iron rich food I always couple it with citrus or Vitamin C rich natural food or fortified product, as Vit C plays crucial role in iron's preferred uptake in the intestine. My bread is always whole wheat but sometimes mix grain helps in giving additional nutrients missing or less in wheat alone. Egg white are never without skim milk or even my cooked millets for that matter. Sometimes I may add milk to flour or milk powder to flour to fortify it with protein, calcium and other minerals. The home made yoghurt when being cultured is fortified with an extra spoon of skim milk powder so as to increase nutrient content in the same amount as well as enhance the body of the yoghurt. Vegetable soups can also be fortified by adding chunks of bran coutons non fried of course or fruit soups with vegetable soups can be quite a stirr in your diet. Fortified food products are so easily available in every mall or store but not every product is applicable to your needs so don't be a blind shopper. Always read the label on the product and verify how much of the nutrient has been fortified. Its always the higher amount of fortification as the body's absorption preferrences are factored in while producing the product. Lets say Product X has been fortified with N amount of Zinc its because the actual absorption of Zinc would have been factored as N-2, so on and so forth. There is a lot that will be shared with you on this one topic so login or send me an email by clicking on http://www.blogger.com/profile/04806964576282909106%20andand ask me if you want a specific answer pertaining to your needs.
Wish you wellness,
Neha Wasnik
R.D
Monday, July 13, 2009
Thursday, July 2, 2009
How to 'stretch' your stress out?
They say to every complicated problem the solution is propotionately simple yet we entangle ourselves in reaching out to resolve the problem. Such is the case with our stress related physical worries. I don't have to explain how the pressures of our self imposed lifestyle takes toll on the body especially the muscles, joints, eyes, head and the bigger picture of course our general wellness that the peace of mind which has now become as extinct as dinosaurs. If stress is inevitable then there should be a regular regime to destress as well. A few things to destress can take you a long way. Here I will focus on the muscular stress and how to destress by just stretching our body every 3- 4 hours a daily. Stretching has always been undermined but its benefits go beyond enhancing flexibility, it relieves our body's stiffness caused due to muscular pain, injury, or strain, it also helps circulation and allows regulation of inhalation and exhalation.
A few basic stretches you could practise even at your work place could be:
1. Arm stretch (Biceps) - With an erect posture elevate one arm perpendicular to the body (like when you ask for candy with your arm out ) with your palm facing the sky. With the other hand hold your palm by your fingers and give it a stretch outwards and count upto 10. You will feel a stretch in your biceps. Repeat the same for the other arm.
2. Arm Stretch (Triceps) - With an erect posture raise one arm upwards with your palm open and pointing to the sky. Bring your fore arm down behind your head near the opposite shoulder and with your other hand hold the fingers pulling them down. The stretch would be felt in your triceps count upto 10. Repeat with the other arm.
3. Shoulder Stretch - Stand erect or sit uprite. Join your hands to pray. Now bring out your arms perpendicular to the body(elbows stretched) and open out your palms still joined to eachother by just fingers and give it a push as though your moving a cupboard. The stretch would be on your shoulders count upto 10 and repeat it 3 times.
4. Cat Stretch - Kneel down and at an arm's length face downwards with your palms on the ground. You should be on your four limbs like cats. Now breathe in slowly and take your spine upwards forming a small arch of your back count upto 10 and slowly bring your position back by exhaling. Repeat it 3 times.
5. Dog Stretch - Kneel down and at an arm's length face downwards with your palms on the ground. You should be on your four limbs like dogs. Now breathe in slowly and bring your butt to touch your heels by lowering your shoulders and forehead touching the ground, keeping the palms in their same position. When you touch your forehead to the ground count upto 10 while exhale slowly. Repeat it thrice.
6. Lower Back Stretch - Lay on your back. Fold both your legs by bringing your knees closer to your chest and hold it with your hands. Count upto 10 and release going back to the same lying down position. Breathe in while folding your legs and exhale while releasing them. Repeat it thrice.
7. Hamstring Stretch - Take a step forward and lower the opposite knee pressing both your palms on the stretched out thigh and count upto 10. Release and repeat for opposite leg.
8. Quadraceps Stretch - Stand erect and take support with one hand of a pillar, chair, table etc. Bend the opposite leg upwards with the heel touching the behind and hold the foot with your hand and count upto 10. Release and repeat it thrice. This stretch would be on your outer thigh.
9. Relaxing your eyes - Regularly every couple of hours take exactly 60 seconds to relax your eye muscles. Simply close your eyes and concentrate on your breathing. This would soothe the eye muscles not stressing them through the day.
By following these simple stretches you can avoid many side effects of stress on your muscles regularly giving flexibility to your joints as well as relieving your major muscle groups of strainous pressure being built up.
Wish you wellness,
Neha Wasnik
R.D
Related Articles -
http://wellnessandi.blogspot.com/2009/06/endorphin-chocoholic-effect-of-exercise.html
http://wellnessandi.blogspot.com/2009/05/5-summer-workout-must-haves.html
http://wellnessandi.blogspot.com/2009/04/no-resistance-to-resistance.html
http://wellnessandi.blogspot.com/2009/03/fat-loss-or-weight-loss.html
A few basic stretches you could practise even at your work place could be:
1. Arm stretch (Biceps) - With an erect posture elevate one arm perpendicular to the body (like when you ask for candy with your arm out ) with your palm facing the sky. With the other hand hold your palm by your fingers and give it a stretch outwards and count upto 10. You will feel a stretch in your biceps. Repeat the same for the other arm.
2. Arm Stretch (Triceps) - With an erect posture raise one arm upwards with your palm open and pointing to the sky. Bring your fore arm down behind your head near the opposite shoulder and with your other hand hold the fingers pulling them down. The stretch would be felt in your triceps count upto 10. Repeat with the other arm.
3. Shoulder Stretch - Stand erect or sit uprite. Join your hands to pray. Now bring out your arms perpendicular to the body(elbows stretched) and open out your palms still joined to eachother by just fingers and give it a push as though your moving a cupboard. The stretch would be on your shoulders count upto 10 and repeat it 3 times.
4. Cat Stretch - Kneel down and at an arm's length face downwards with your palms on the ground. You should be on your four limbs like cats. Now breathe in slowly and take your spine upwards forming a small arch of your back count upto 10 and slowly bring your position back by exhaling. Repeat it 3 times.
5. Dog Stretch - Kneel down and at an arm's length face downwards with your palms on the ground. You should be on your four limbs like dogs. Now breathe in slowly and bring your butt to touch your heels by lowering your shoulders and forehead touching the ground, keeping the palms in their same position. When you touch your forehead to the ground count upto 10 while exhale slowly. Repeat it thrice.
6. Lower Back Stretch - Lay on your back. Fold both your legs by bringing your knees closer to your chest and hold it with your hands. Count upto 10 and release going back to the same lying down position. Breathe in while folding your legs and exhale while releasing them. Repeat it thrice.
7. Hamstring Stretch - Take a step forward and lower the opposite knee pressing both your palms on the stretched out thigh and count upto 10. Release and repeat for opposite leg.
8. Quadraceps Stretch - Stand erect and take support with one hand of a pillar, chair, table etc. Bend the opposite leg upwards with the heel touching the behind and hold the foot with your hand and count upto 10. Release and repeat it thrice. This stretch would be on your outer thigh.
9. Relaxing your eyes - Regularly every couple of hours take exactly 60 seconds to relax your eye muscles. Simply close your eyes and concentrate on your breathing. This would soothe the eye muscles not stressing them through the day.
By following these simple stretches you can avoid many side effects of stress on your muscles regularly giving flexibility to your joints as well as relieving your major muscle groups of strainous pressure being built up.
Wish you wellness,
Neha Wasnik
R.D
Related Articles -
http://wellnessandi.blogspot.com/2009/06/endorphin-chocoholic-effect-of-exercise.html
http://wellnessandi.blogspot.com/2009/05/5-summer-workout-must-haves.html
http://wellnessandi.blogspot.com/2009/04/no-resistance-to-resistance.html
http://wellnessandi.blogspot.com/2009/03/fat-loss-or-weight-loss.html
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