Tips on Better Health & Fitness...

Those tummies, thighs and hips! concluded...

2006-01-12T04:39:00.000-08:00

WHAT YOU CAN DO

Well, so how many options are we left with when it comes to losing that unsightly flab that is more genetic than anything else? Plenty. And here we list some:

 Lose weight: If you have bulging fat depots and are also overweight, then the first step is to try and lose weight so that your BMI gets back into the normal range of 22 to 24. The best way to lose that weight is to stick to a low-fat, high-fibre diet and to do plenty of exercise. The idea is to participate regularly in a type of exercise that stimulates your metabolism and starts the firming up process.

 Targeted exercise: If you have lost weight or if your weight is normal and you still have flab problems, then targeted exercises in addition to the aerobic exercises mentioned above, should firm up those slack muscles. You can ask your gym instructor to work out a specific programme of targeted exercises for you that you can do at home as well.

 Beauty salon treatments: If you have tried all the other solutions mentioned above and still have lumps and bumps that displease you, then give the salons and their products, like body wrapping and massages, a try.

 Liposuction and operations: These should definitely not be your first option because they are all associated with potential risks. Besides, these treatments can also be very expensive and most Medical Aids will not pay for them. If you are determined to go for a fat-reduction operation, then ask your general practitioner to refer you to a surgeon who specialises in this field. Discuss all the aspects of such an operation with the doctor and then think carefully before you have it done. You could even speak to a few people who have undergone such a treatment in the past.

 A word of warning: There are some people who claim that they are actually underweight and yet they are plagued by "a fat tummy". If this applies to you, be very careful because you may well be suffering from anorexia and your bulging tummy could be due to undernourishment. Don't spoil your life by trying to starve yourself to death. Get help as soon as possible from a dietician and a psychiatrist before it is too late.

* Unfortunately, women who have had babies will suffer from flabby tummies because the muscles of the abdomen have been stretched and sometimes damaged

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2006-01-11T05:43:00.000-08:00

Those tummies, thighs and hips!

Are these your trouble spots? Here’s how you can get rid of the fat deposits

The physical composition of Indians is such that the moment they gain even a few grams it begins to show, especially on their tummy, thighs and hips. So it's not surprising that most Indian women hit the gym because they want to shed that extra adipose off their thighs and hips while the men come complaining about their ever-growing potbelly.

FAT DEPOTS

The physiological reason why we Indians deposit fat in certain areas of the body has a bit to do with our history. For hundreds of years we became a nation where food became a rare and hard-earned commodity (and still is - to a certain extent). Starvation was much more common than abundance, and our bodies reacted to this by creating the so-called 'fat depots' to store for those lean and hungry times when food was scarce.In fact, the location of fat depots is also linked to the sex of the individual. Women have fat depots in the breasts (are men complaining about this one?), abdomen, thighs, buttocks and hips. Men on the other hand tend to store fat in the abdomen (yes, those potbellies!) and the back of the neck (buffalo humps).

To be continued...

Porridge for healthy Heart

2005-11-15T08:47:00.000-08:00

Scientists are all set to carry out a study into whether porridge can prevent heart disease. Previous studies have suggested that eating wholegrain foods may lower the risk of cardiovascular disease (CVD) and that three servings a day can help protect the heart, but these findings have not been fully validated. For the study, the team is looking for volunteers aged between 40 to 65 who would have to alter their diet slightly for 16 weeks. Initially volunteers will be asked to eat only refined food such as white bread and white rice but not wholegrain food for four weeks. Recruits will then switch to wholegrain diets of wheat-based food.

Squat, stretch, push concluded...

2005-11-09T02:03:00.000-08:00

Breasts

Press ups

1. Place your hands directly under your shoulders, or slightly wider if you want to put more emphasis on the chest. Keep your fingers pointing forwards and your torso and legs straight.

2. Bend your arms to about 90 and lower your body, keeping your head in line with your spine. Keep your stomach and thigh muscles tight, which will help to keep your legs straight.

3. Be careful not to point your bottom in the air.

Chest press

1. Lie on your back on a bench with your knees bent. Holding a weight in each hand, bend your arms so that your elbows are at 90 and your palms face the wall opposite you.

2. Extend your arms upwards so that they are nearly straight. Return to the start position, using a pace of about four seconds per repetition.

3. Do two set of 12 - 15 repetitions every day.

Squat, stretch, push continued...

2005-10-27T01:50:00.000-07:00

Legs and Bottom

· Squats

1. Stand with your feet hip-width apart, knees slightly bent. Keep your back straight and place your hands on your hips.

2. Bend your knees to 90 degrees and allow your body to lean forwards slightly until it is at right angles to your thighs. Take care to keep your heels on the floor.

3. Do two set of 12 - 15 repetitions every other day.

· Lunge

1. Place one foot forward about one stride-length apart from the back leg. Keep your hips facing straight ahead and your arms loose by your sides. Keep your body upright and you abdominals firm.

2. Bend your knees to bring your front knee directly over your front foot. Put your weight on to the heel of your front foot to work the buttock muscle most effectively. Return to the start position.

3. Do two set of 12 - 15 repetitions every other day.

· Dorsal raise

1. Lie on your front on a mat with your arms outstretched in front of you and legs straight. Take care not to tense the muscles in your neck.

2. Raise your left arm and your right leg, keeping them both straight. Hold for one second, then slowly lower them. Repeat raising the opposite arm and leg.

3. Do two sets of 12 - 15 repetitions every other day.

Squat, stretch, push continued...

2005-10-19T05:49:00.000-07:00

Stomach

§ Basic crunch

1. Lie on your back with your knees bent, feet on the floor and hands by your ears.

2. Curl your shoulders forwards, keeping your lower back on the floor. Tense the abdominals, breathing out as you lift and in as you lower. Keep a space the size of an apple under your chin, to ensure that your head stays in line with your spine. Each repetition should take about 4-5 seconds in total.

3. Do two set of 12 - 15 repetitions every other day

§ Oblique crunch

1. Lie on your back on a mat with your knees bent, feet flat on the floor and hands by your head.

2. Slowly raise one shoulder and elbow up towards the outside of the opposite thigh. Change shoulders to work the muscles on the other side.

3. Do two set of 12 - 15 repetitions every other day

§ Reverse curl

1. Lie on your back with your hands behind your head, legs straight up in the air. Keep your shoulders and head on the floor at all times. Ensure that your feet never come further back than your head.

2. Tighten your lower abdominals and bring your legs and pelvis towards your ribcage. Keep the movement slow and controlled and be careful not to let your legs swing about.

3. Do two set of 12 - 15 repetitions every day

Squat, Stretch, Push (Part 1 of 4)

2005-10-15T05:04:00.000-07:00

Are you desperate to tone up, but don't know where to start? Just follow our fun and simple toning plan for six weeks and you will really see a difference. Our specially designed, animated guide covers the main problem areas of the body - arms, stomach, breasts, legs and bottom. You don't need any special equipment and all the exercises can be done at home.

Arms

§ Bicep curl

1. Stand with feet hip-width apart, knees slightly bent and arms by your sides. Start with your elbows slightly bent; hold the weights so that your palms face outwards.

2. Bend your arms and lift the weights towards your shoulders. Keep your elbows tucked in close to your body. At the top of the movement, flex your biceps to maximize the effectiveness of the exercise. Keep the movement slow and controlled and take care to keep your back straight as you lift the weights.

3. Do three sets of 10-15 repetitions every other day.

§ Tricep dip

1. Place feet hip-width apart; keep your back straight and close to the bench and bend your knees at 90 degrees.

2. Lower yourself down until your arms are bent at 90 degrees, then push back up until arms are straight, but not locked.

3. Do three sets of 10-15 repetitions on alternate days

2005-09-01T03:33:00.000-07:00

Show some skin

The anti-ageing industry has been thrown into turmoil after advertising watchdogs rejected claims made for face creams containing the 'wonder ingredient' retinol. But what many women don't realise is that retinol is another name for vitamin A. This is just one of a number of vitamins and oils found in the foods we eat that can protect against ageing. Let’s take a lookat alternative ways to keep your skin looking young.

Carrots and tomatoes
Carrots and tomatoes contain betacarotene which stimulates skin cell growth. Betacarotene is also a good anti-ageing food because it blocks antioxidants.

Citrus fruits
Lemons and limes are good sources of vitamin C which acts as an antioxidant, helping to protect the skin against ageing. Lemon pith is also rich in bioflavonoids. These help strengthen the tiny blood capillaries in the skin and prevent unattractive broken veins.

Give up smoking
Smokers have more lines and wrinkles than non smokers. Carbon monoxide in cigarettes cuts off the small blood capillaries that feed the skin. Smoking also stops the body's absorption of vitamin C - an essential ingredient for the growth of new collagen.

Strawberries
These summer fruits provide a rich source of vitamin C. Vitamin C is essential in building up the tissue of the skin by supporting collagen formation - the scaffolding that supports the skin cells.

Drink plenty of water
As we unconsciously perspire all day, the body loses water vital for the function of our organs. Because of this an adult should drink at least two litres of water per day. When we are dehydrated the body diverts the water available to essential organs such as the heart and liver.

Is your workout really working?

2005-08-29T03:43:00.000-07:00

For once, your will power is steely and you’re sticking to the dreaded fitness regime. But despite your best efforts you aren't really feeling the effects. Why? A reputed personal trainer, Judi, reveals the most common exercise mistakes that you might be making.

Not drinking water
If you often feel too tired to complete your workout there could be a simple answer - dehydration. “If you are just one per cent dehydrated you lose 10 per cent of your muscle strength,” says Judi. “A lot of people just don't think about drinking water in the gym, but it really is essential.

Not training hard enough
You may think the way you breeze through your workout these days puts Madonna to shame. But if you are not finding your exercises difficult, the closest you'll get to a body like hers is by dusting down your old LPs. “Your last repetition of every set of exercises should be at failure point - that means you are working so hard you can hardly do it,” says Judi.

Not varying your workout
You've finally found an exercise routine you like - and that you can actually do. But don't be fooled into sticking to it every time you go to the gym. Fitness experts claim this will limit the amount of progress you can make towards your dream body. “Your body adapts quickly to exercise and so will not be stretched if you stick to the same regime all the time,” says Judi.

Not eating after a workout
Your new fitness regime is going really well and you're eating healthily too. But if you don't eat within one and a half to two hours after your workout all your hard work could be undone. “When you have worked out your body will have used up a lot of energy and will be running on empty,” says Judi.

Not stretching
It's easy to think that the quicker you complete your workout the more efficiently your muscles are working. But your muscles will not be getting the full benefit of exercise if you don't stretch in between exercises, according to Judi. “If you don't stretch out a muscle after you have used it, it is not able to refuel with glycogen and the muscle fibre is not able to realign.”

Not using a mirror
If the only time you've used the mirror in the gym is to admire your latest lycra shorts it's time to have a rethink. “Mirrors in gyms have an important purpose,” says Judi. “They are there to make sure that you are holding yourself properly when you are exercising.” Without mirrors, you can fall into the trap of exercising with a bad posture - which in turn can exaggerate your problem.

If your gym routine is not giving the right results, maybe you need to check the fineprint of exercise mantra.

Peaches and cream

2005-08-24T02:07:00.000-07:00

Why do we need to turn to cosmetics when skin-care is available in natural form? We bring to you some commonly used methods of pampering your skin.

Exfoliating
Natural exfoliates such as lemon can remove the dead skin that plugs up pores and traps excess oil. After washing, squeeze a fresh lemon into a bowl. Gently apply to the face using a cotton wool ball. Leave for ten minutes, then rinse with cool water. If you have sensitive skin, dilute the juice with water.
Natural Face Masks
Honey and Oatmeal Mask: Mix some oatmeal and honey into a paste, apply to the skin and leave for 15 minutes. Rinse off. Marigold And Wheat germ Oil Lotion: Combine two tablespoons of pounded dried marigold leaves (from a health food store) with warmed wheat germ oil. Strain the mixture and apply the liquid sparingly to the skin.
Vitamins A, B and C
Vitamin A is believed to be effective in treating acne by reducing the amount of oil produced by the body. However, in large amounts it is toxic and must be avoided by pregnant women or anyone trying for a baby. Vitamin B-complex stabilizes hormone level and Vitamin C fights skin infection.
Dietary Dos and Don’ts
Increase your intake of fresh fruit and vegetables, especially green vegetables, onions, garlic, carrots, whole-grains, watercress and cucumber.
Avoid refined sugars, fried and junk foods, as well as diets high in meat, dairy produce and caffeine. Iodine has also been implicated in aggravating acne and is found in beets, celery, grapes and kelp.
Aloe Vera
Contains more than 200 constituents used for their healing properties. It has no known side-effects and can be taken internally or used topically. Aloe vera gel applied to active lesions can calm inflammation and relieve pain. It can also be used as an excellent oil-free moisturizer.
Herbal Remedies
Marigold (calendula) is useful as an anti-fungal and anti-inflammatory agent which protects the tissues against bacteria. Apply it as cream, or drink marigold tea. Echinacea can also help through its ability to stimulate the immune system, and other herbs which strengthen the liver burdock, milk thistle and dandelion root.

Health Tip # 2

2005-08-22T00:12:00.000-07:00

Eating lots of oily deep-sea fish, like sardines and salmon, at least twice a week can cure arthritis, dementia and skin complaints.

Health Tip # 1

2005-08-18T01:01:00.000-07:00

Build up your bones
Look after your skeleton and avoid the pain of osteoporosis. The bone-thinning disease now affects one in three women by the time they are 50, but it is preventable. Weight bearing exercise has been shown to be the key factor in building strong healthy bones. Gardening, housework, climbing the stairs, all strengthen bones. Smoking depletes bone tissue.

Breakfast like a king
Always eat breakfast because it kickstarts the metabolism after the night-time fast. Try eating foods with a low glycaemic index, such as porridge or muesli. These foods release sugars slowly into the bloodstream so you don't feel hungry again until lunchtime.

Go organic
Eat as much organic food as you can afford, even if you start with just organic root vegetables. It is much healthier for you and sustains more jobs and wildlife per acre than food grown with pesticides and chemicals.

Farewell to fizz
Give up flavoured fizzy drinks. The acid in diet drinks can cause teeth surfaces to gradually dissolve. This is a common problem in children who are given them in the belief that they won’t affect your teeth. Fruit juices also contain acid and fructose so it’s best to dilute them with two thirds water.

Go the milky way

2005-08-16T01:01:00.000-07:00

Milk is the source of a range of nutrients, including protein, calcium, zinc, iodine and vitamins A and B, says research

Once, milk was known as the ultimate health drink. Packed with vitamins and minerals such as calcium and phosphorous, as well as all the essential food groups, milk was considered the perfect way to boost well-being in a glass. In recent years, however, scientific evidence has linked different types of milk to a variety of health scares.

Only this week, Swedish researchers declared that drinking more than one glass of milk a day could double the risk of contracting ovarian cancer. The news could further contribute to the drop in the nation’s milk consumption, which is thought to be declining at a rate of 2 per cent a year.

So how good is milk for you?

Whole cow’s milk: It is packed with a range of nutrients, including protein, calcium, zinc, vitamins A and B, and iodine. The National Osteoporosis Society recommends that adults consume 800mg of calcium each day to protect their bones, while growing teenagers should have 1,000mg. For many people, milk is as good a source as any of the mineral — one glass of milk contains 300mg. Only tinned pilchards and sardines eaten with their bones provide more calcium weight for weight than milk does.

However, cow's milk has been linked to a number of health conditions. A research says women who have more than 90gm of fat a day from sources such as full cream milk are at an increased risk of breast cancer. This could be because pregnant cows produce oestrogen, which goes into the milk. Excess oestrogen has been linked to breast cancer. This could also explain Japan's low rates of breast cancer — they prefer Soya milk.

Because whole cow's milk is high in saturated fat, it can lead to heart disease, high cholesterol and even cancer. Milk is also considered a trigger for eczema. Anecdotal evidence links drinking milk to increased phlegm production. It therefore should be avoided by those with respiratory conditions such as asthma. Another study linked high consumption of full-fat milk to increased risk of coronary heart disease in women. Again, this could be because of its high fat content, which is linked to elevated cholesterol.

Meanwhile, a study in Finland has suggested that children may be vulnerable to insulin-dependent diabetes later in life after exposure to cow's milk - as opposed to breast milk - while very young. The evidence has not been regarded as conclusive, however. Milk needs to be avoided by those who have lactose intolerance — a deficiency in the body of the enzyme lactose which is needed to break down and digest dairy products. Skimmed cow’s milk: It contains 0.1 per cent fat and about half the calories of the full-fat version. However, even though fat is removed, it still retains most of its nutrients. In fact, it contains slightly more calcium than full-fat milk because calcium is found in the watery part, not the creamy part. It also contains more water-soluble B vitamins.

Blog Update

2005-08-03T00:00:00.000-07:00

Walk your way to fitness

You've been working at weight loss, but doing it the hard way: all diet, no exercise. Your kickboxing tape is still languishing in its cellophane wrapper; your hand weights are now doorstops. Perhaps you're holding out for a user-friendly fitness plan, one that doesn't require a life overhaul but still drops the pounds. Quit waiting: The best fat-blasting workout is here -- and it's as easy as putting one foot in front of the other. Walking, that humble form of locomotion you mastered when you were a toddler requires no special skills or costly equipment. It's also a world-class de-flabber: Mile for mile, you can burn as many calories walking as you would jog, but with far less stress on your joints. And research shows that women who succeed at losing weight and keeping it off have one thing in common: They walk.

Think Brisk
Burning weight-loss-level calories isn't for wimps — think brisk, purposeful strides, not a bridesmaid's stroll. Your optimal pace for weight loss is roughly four miles per hour (or 15 minutes per mile), a goal you'll hit by month two. You'll build up to that speed by taking longer, quicker hikes each week, and by beefing up your workout with interval training -- alternating periods of low-intensity walking with a few minutes at a faster pace. In months two and three, expect to shed up to a pound a week -- even more if you're tackling steep hills and varied terrain.

Week 1
Goal: two or three walks, 20 to 30 minutes each, at about 2.5 - 3 mph. This week, focus on learning proper form and acclimatizing your body to exercise.

Week 2
Goal: four walks, 30 minutes each, at 3 mph. Start increasing your speed.

Week 3
Goal: four or five walks, 40 minutes each, at 3-4 mph. Add interval training to two or three of your workouts this week.

2005-07-22T03:25:00.000-07:00

Protein Supplements

Our body needs eight essential amino acids that can only be obtained from protein supplements

Protein is essential for our growth and development. It provides the body with energy and is needed to manufacture hormones, antibodies, enzymes, and tissues such as muscle. When a protein is consumed through the diet, the body breaks it down into amino acids, which are the building blocks of all proteins. Some of these amino acids are called essential, which means that the body cannot synthesise them from dietary protein, and that they must be obtained through food.

The rest, and the majority of the amino acids are called non-essential, meaning that the body can manufacture them from other proteins consumed as food, and must not be obtain directly through diet.

Whenever the body makes a protein — a muscle for example — it needs a variety of amino acids for the task. These amino acids may come from dietary protein or from the body’s own pool of amino acids. If a shortage of amino acids becomes chronic, which can occur if the diet is deficient in essential amino acids, the building of protein in the body stops, and the body suffers accordingly.

Incomplete Proteins
They contain only some of the essential amino acids. These proteins are mainly found in grains, legumes, and leafy green vegetables.Sources of Amino AcidsAlthough it is important to consume a full range of amino acids, both essential and non-essential, it is not necessary to get them from meat, fish, poultry, and other complete-protein foods.

For instance, though beans and rice are both rich in protein, each lacks one or more of the necessary amino acids. However, taken together, or when you combine either with any of a number of protein-rich foods, you form a complete protein that is a high-quality (and a lot less dangerous) substitute for meat.

For more information, please drop a mail to: dipsalic@yahoo.com

2005-07-13T23:40:00.000-07:00

Coffee is good for you...

Kick-start your day with the right brew

Many of us rely on a cup of coffee to kick start our day, but if you've ever wondered whether coffee is doing you more harm than good, you're not alone.

Here, we look at six common questions asked about coffee - and separate fact from fiction.

Should coffee Be Banned from diet?

Coffee affects people in different ways. A famous dietitian at a Hospital in London says, "larger people tend to be more tolerant of coffee than smaller people."

Larger people, it is believed, have a greater volume of blood than smaller people and high levels of blood dilute caffeine better. This makes people able to drink more coffee without making them hyper or jittery.

Coffee also affects people differently depending on how often they drink it. Regular coffee drinkers tend to be less sensitive to the effects of coffee than non-regular drinkers, says Catherine Collins. If you drink it regularly, caffeine is a stimulant which speeds up metabolism. This means your body is able to break caffeine down more quickly, thus raising caffeine tolerance.

Does coffee cause heart disease?

Evidence is emerging to show that it's not necessarily coffee that is bad for you - but how it is brewed. It is now thought that the most risky type of coffee to drink is filtered coffee that has been sitting around for several hours.

Does coffee give headache?

This depends on how much coffee you drink and how 'caffeine sensitive' you are. (People who get easily hyper or experience palpitations after drinking coffee are said to be caffeine sensitive.) People who drink coffee regularly are less likely to experience headaches than those who drink coffee every now and again.

Does coffee increase visits to the loo?

People say that coffee is a strong diuretic, but this is an urban myth. Coffee doesn't tend to have a diuretic effect if you are a regular coffee drinker. This is because the more you drink coffee, the quicker your kidneys get used to breaking it down.

For more details on this article, mail to dipsalic@yahoo.com

2005-07-08T23:07:00.000-07:00

FEEL AS GOOD AS THIS PIC...

Massage makes muscles flexible, improves flow of blood and aids digestion

Gone are the days when a massage meant just Swedish. Today, there are over 64 different types of massage to choose from - ranging from Oriental and Indian massage to heat treatments and techniques targetting posture.

With so many massages on offer, finding the right one can be mind-boggling. Here, is an at-a-glance guide to the most popular massages on offer.

Types of Massage

Swedish-based massage: The idea is to push blood into the muscle and tone up muscles to protect against injury.
Oriental massage: In order to unblock energy, finger pressure is applied on certain acupressure points located along the meridian lines.
Heat massage: A treatment which involves using heated - and then cold - stones to massage the body.
Aromatherapy massage: The focus of aromatherapy exist in the properties of essential oils, rather than the massage.
Ayurvedic Massage: Depending on our body type, either hot or cold oils are poured on the scalp or all over the body.
Face and feet massage: Depending on our body type, either hot or cold oils are poured on the scalp or all over the body.
Psychotherapy massage: It is believed that mental or emotional pain can cause tension in our bodies. A gentle massage will unblock the body's tissue of stress remnants and restore circulation and energy flow.
Postural massage: It is done by specifically massaging the connective tissues - the collection of cells that wrap around our muscles and link them to the bone.

Benefits of a good massage

A good massage will benefite following systems in human body...

The skeletal system
The muscular system
Circulation system
Lymphatic system
Respiratory system
Digestive system
Urinary system
Female reproductive system

For more details on this article, drop a mail to: dipsalic@yahoo.com

2005-07-05T05:52:00.000-07:00

Wine is fine...

Medicinal claims for the benefits of red wine have been boosted further today when research from a reputed Heart Institute in London suggested it could help treat serious lung disease.

According to the study red wine is beneficial in the following ways:

The research also suggested that a glass of red wine could reduce the harmful effects of smoking.
Past studies have linked components of red wine with helping to prevent cancer, protecting against heart problems and improving brain function.
A similar study suggested that the component resveratrol, which is in the wine, seemed to "damp down" the inflammatory process in chronic obstructive pulmonary disease (COPD).
Resveratrol, a compound produced in plant species, is found in red wine, fruit and vegetables and olive oil.
Scientists in Spain reported that red wine stopped people from getting colds. Experts at five universities found that people who drank more than two glasses of red wine a day had 44% fewer colds than teetotallers.
An ingredient in red wine may also prevent herpes, according to another study.
There were claims that it could also extend life span after scientists at Harvard Medical School found that an ingredient in red wine extended the lifespan of baker's yeast by up to 80%.
Experts warn that high levels of alcohol consumption can lead to physical illness and psychological and social distress.
Alcohol-induced health problems include liver cirrhosis, heart failure and damage to the brain and nervous system, as well as depression and violent behaviour.

For more details on this article, mail to dipsalic@yahoo.com

2005-07-01T05:12:00.000-07:00

Health at steak...

Veg or non-veg, meat or ma ki dal? Weigh the options with the following details...

Meat and two veg was the statutory British diet. But that's all changed thanks to exotic imports of fruit and veg, a melting pot of cultural cuisine.

Is vegetarian diet better than non-veg diet?

Let’s take a look at the advantages and disadvantages of both.

Advantages of a meat diet

Vitamin B12: Vitamin B12 is only found in meat, fish, eggs and milk, although it is sometimes added to cereals and margarines.
Protein: Two-thirds of protein comes from meat, fish, eggs and dairy food. However, protein can also be found in cereal products, nuts and pulses.
Iron: Iron from animal sources is more easily absorbed than iron from plant sources. However, Vitamin C found in fruit and vegetables aids the absorption of this kind of iron.
Vegetarians should drink a glass of fruit juice with their cereal to help absorb iron because it promotes a more easily absorbable acidic environment.
Omega 3: Research shows that high levels of the omega-3 fatty acids found in mackerel, herring and sardines help keep blood healthy and stop clots forming and protects against heart diseases.

The downside

Saturated fat: Meat contains saturated fats which can block the absorption of essential fats - important for maintaining cell structure. Too many saturated fats can make the body's cells less flexible and affect the flow of nutrients in and out of the cells.
Nutritionists recommend eating the lean side of meat - rather than fatty joints - because it contains higher levels of nutrients and lower levels of fat.

Advantages of a veg diet

Protein: While vegetarian diets meet protein requirements, they are typically lower in total intake of protein than non-vegetarian diets.
Vitamins: Antioxidants found in Vitamin C, Vitamin E and beta carotene are our body's defences against free radicals - highly-reactive molecules that may lead to premature ageing and disease.
People with high intakes of antioxidant-rich fruit and vegetables are about half as likely to get cancer compared with people who have low intakes.
Fats: Vegetarians tend to eat less saturated fats - found in meat and dairy products - and more unsaturated fats - such as olive oil, peanut oil and sunflower oil.

The downside

Vitamin B12: Not getting enough Vitamin B12 causes some concern for vegetarians, as it is only found in meat, fish, eggs and milk. Vitamin B12 is also often added to yeast extracts, soya milks, veggie burgers and some breakfast cereals.
Protein: Only one-quarter of protein comes from cereal products, pulses and nuts, therefore as a vegetarian it is important to find out about other protein sources.

For complete article, drop a mail to: dipsalic@yahoo.com