Nutritious and Healthy food

Healthy and nutritious food is very important for maintaining a good health. Healthy food involves, regular and timely food, juices, nuts, snacks and much more. A balanced diet, good food habits are essential for a healthy life.

In the normal course of life, we forget to take necessary nutrition that is req

uired for our body and hence we tend to get into many life style diseases. It is very essential for a person to know and understand the benefits of nature's creation like fruits, vegetables, nuts,etc.

You can find useful articles on nutrition and health benefits of various fruits and vegetables. Read on and add these to your daily life. The value of fo

od is more when it is taken in a systematic manner and also by understanding the benefits of every bite we take.

Coconut : Coconut is known for its antifungal, anti bacterial properties. Coconut oil forms the base of many Ayurvedic medicinal preparations.

Cherries : Cherries are good source of many vitamins, minerals and are tasty to eat.

Beetroot : Beetroots contains good amount of folate, potassium and manganese. They are less in calories and are effective in curing skin problems.

Cauliflower : Cauliflower is highly nutritious and is effective in curing many ailments. It is rich in folate an dis good for pregnant woman.

Mango : Mangoes are a very popular and widely available fruit. It is rich in potassium and is a known antioxidant.

Tomatoes : Tomatoes are a rich source of lycopene. Lycopene is a potent antioxidant.

Musk Melon - Tropical Delight : Musk melon is a tropical fruit which is been cultivated for a very long time. It is a rich source of vitamin 'C' and is effective in reducing body heat.

Cabbage - Healing Properties : Cabbage is a well known common vegetable. Its is low in calories and is long known for its healing properties.

Oats - Fibre food that cures constipation : Oats have some unique fatty acids and antioxidants which together with Vitamin E slow cell damage.

Calcium: The bone builder: Calcium Builds Strong Bones. Get calcium from greens, beans, or fortified foods. Vitamin D controls your body's use of calcium.

Mushrooms - A highly nutritious food: Mushrooms are rich in minerals, vitamin D (ergosterol), thiamin (B1), riboflavin (B2), niacin (B3), dietary fibre as well as all the essential amino acids and are low in fat and calories.

Gooseberry (Amla) : Rich in Vitamin C: Amla or Gooseberry has many nutritious benefits. The amla has been found to be the most abundant source of Vitamin C in the plant kingdom

Some Ways to Avoid Aching Legs and avoid injury Before starting and finishing work, warm up and warm down

Stretch the muscles

•Wear sensible footwear

•When lifting bend the knees and keep the back straight.

•Do not bend down to pick things up-go down with the knees bent and back straight. (See ‘Circle of Tightness’ tight calves-back of the legs)

•Use a kneeler with handles at the side to help you up and down. (See lower back and knee problems caused by tight Illiopsoas and Illiotibial band)

•Do not stay in one position for too long. (See muscle memory)

•Do not move suddenly to reach for something. (See brain and muscle message confusion)

•Do not move loads that are too heavy for you

•Split the load or wait until you can get help to move it.
•Think before you do something how you are going to move it, how are you going to get it there, what are you going to do with it once you get it there?

•Try to avoid double handling

•When you sit down for a break, and want to stand up do not move suddenly, let the brain know what you are going to do and move slowly.

•This way, there is no confusion between the brain and muscles as to what is to happen, so risk of pulling something is reduced (See Muscle Apprehension/anticipation ad injury)

•Do not bend down to pull up weeds. (See ‘Circle of Tightness’ tight calves-back of the legs)

•If you have to bend over, bend the knees and keep the back straight

•Use a kneeler with handles at the side to help you get up and down.

•Use long handled tools as mush as possible to save bending over.

8 Simple Rules for Preventing Knee Injuries

The most common types of knee injuries from cutting and pivoting sports like tennis, skiing (snow and water), soccer, to name a few, are to the anterior cruciate ligament (ACL) and posterior cruciate ligament (PCL), which connect the thigh and shin bones, and stabilize the knee, preventing hyperflexion (bending backwards) and side-to-side swing. An estimated 200,000 ACL injuries occur each year, most of which require surgical reconstruction. Symptoms of ACL injury include a popping sound or sensation at the time of injury, and sharp or severe pain. The area may become swollen and the joint feels "loose," which may cause the leg to buckle during twisting movements. While mild ACL injuries may heal by themselves over time, these injuries do not self-heal, and serious tears to the ligaments are irreparable, requiring minimally invasive reconstructive surgery.

Here are 8 ways to protect your knees from damage during workouts:

1) STRETCH & STRENGTHEN: Stretch the muscles of the leg (quadriceps, hamstrings and calves) before any workout following a proper warm-up. Never try to stretch cold muscles. Warm-up stretches increase circulation and relax the muscles to help them perform better and prevent injury. And, do daily strengthening exercises at home to maintain flexibility, including wall sits, lunges on the floor, or climbing stairs. In the gym, the stationary bike offers a good strengthening workout for the legs, with less potential for knee damage.

2) LEARN HOW TO MOVE: Avoid movements that put excess strain on the knees, including running downhill, high jumping, and deep knee bends. Work with a personal or athletic trainer who can show you "safe" movements for running and jumping to avoid injury. Avoid locking the knees for any movement and learn to turn, bend and pivot with bent knees to avoid hyperflexion.

3) MAINTAIN A HEALTHY WEIGHT: Carrying excess weight puts enormous strain on the knees. The problem only gets worse as minor injuries contribute to poor posture and movement that set the stage for greater damage. Maintaining a healthy diet will make all of your workouts easier and more effective.

4) WEAR THE RIGHT SHOES: Make sure to wear properly fitted shoes that are appropriate to the surface they are worn on; use only tennis shoes on the court, and running shoes on the track. For everyday activities or general gym use, wear cross trainers. Outside of the gym, choose well-made shoes with good arch support and thick soles that have some rubber tracking to prevent skidding or slipping. Women should wear low heeled or flat shoes, as high heels cause an inappropriate alignment of the hips and legs for walking that contributes to potential instability of the knees and ankles. And use arch supports, both in and out of the gym.

5) REPLACE WORN SHOES: Old shoes can be as dangerous to your health as old tires on your care. Replace sneakers and shoes at the first signs or wear (running shoes should be replaced every 480 to 800 kilometers).

6) USE THE EQUIPMENT CORRECTLY: Training circuits and exercise machines can do wonders for the body, but be careful to use settings that are appropriate for your size and strength. Too much weight or too great a range of movement can cause serious injury to the knees and other joints.

7) LEARN THE PROPER FORM: Regardless of whether it's a simple floor stretch, lifting weights, an aerobic movement, or using a machine, proper form means the difference between a good workout and an injury. Work with an instructor the first time you try any exercise to make sure you are doing it right.

8) DON'T OVERDO IT: Start slow with a moderate level of exercise, and increase your workout incrementally in terms of time and level of difficulty. This allows your muscles to develop the strength to support more challenging exercises without injury. Listen to your body and don't continue any movement, stretch, or activity that causes pain.