Breakfast cereals healthy options

People love the taste of crunchy breakfast cereals in cold milk, which also happen to be an important source of whole grains for those living in countries like the US. All cereals are processed, the natural grains are heated and their bran is stripped off, and only those breakfast cereals that contain at least 25% of oat or bran are classified as whole grain. But sugar and salt in breakfast cereals is added during processing, making even the whole grain ones a less healthy option for the morning meal.

Traditional porridge made from oats is super healthy, with lots of fibre, vitamins and minerals. Lucy Matheson, NHS Foundation Trust nutritionist, says, "I would not recommended the cereals riddled with sugar coating, but the other ones still provide plenty of nutrition and fibre, and the milk can provide calcium. I would say porridge is probably the healthiest option. It's also good for people on a budget, because it is so cheap. Muesli with no added sugar is also good." Oatmeal porridge also gives variety to a diet, because common grains like corn and wheat are eaten in the form of bread. Some other less common grains like millet, buckwheat, and quinoa can also be made into porridge, and provide a healthy breakfast option with added fruit and raisins to sweeten the taste.

It takes a few minutes to prepare oatmeal porridge in a pan with milk or water, but some people don't like wasting any time preparing their food. For such consumers ready-to-eat oatmeal porridge with milk added, might become available in future. The question is: will the processing reduce the healthiness of oatmeal and make it more expensive?

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Beginner push-ups for girls

Push-ups are a great exercise for improving upper body strength. They primarily workout the arms and chest muscles, while the abdominal muscles which stay clenched as the body is pushed up and lowered down, get a secondary workout. Upper body strength gives you proper posture and is important for girls that are learning self-defense. A simple exercise like walking helps strengthen the bones of the leg and hips, because they bear the weight of the walking body, and hence prevent osteoporosis. But for strengthening the bones in the upper body, you need exercises like push-ups, pull-ups, and crunches.

Most girls don't have the upper body strength for doing regular push ups, where the body is aligned straight and the weight is borne by the hands and toes. They have to first build strength in their chest muscles and arms by doing beginner push ups. Start with leaning against a wall and doing "wall push ups", when you can do 15-20 of these with ease, then move on to inclined push-ups. Lean against a window ledge or kitchen counter, and when you gain strength, try reducing the incline for the push-ups by leaning down on a stability ball. With increasing strength you can graduate to knee push-ups:



Here the lower body weight is borne by the knees, and even though the abs are kept tight, the knee push-ups are less of a workout for them. To increase the stress on the abdominal muscle, a modified form of knee push-ups for beginners keeps the feet raised and locked together. The abs have to work harder to keep the body balanced and it also becomes a secondary workout for the hamstrings:





When you reach the stage where knee push-ups are not challenging enough, you are ready for regular push-ups. At the beginner's stage you can start with full push-ups and end with knee push-ups in a single set. In all push-up exercises the breathing pattern remains unchanged: exhale from the mouth while you push the body up, and breathe in as you slowly lower the body to the ground. Girls that get strong enough can even do declined push-ups where the toes are placed on an elevation and the full weight of the body is borne by the arms!

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2010 Cheerleading World Championships results

The International Cheer Union (ICU) hosted the 2010 Cheerleading World Championships at Walt Disney World Resort in Orlando, Florida, from April 22 - 25. The results were announced on Sunday. In both the cheer and dance disciplines, team USA led the results tally, in a repeat of last year's Cheerleading World Championships in Orlando. In the dance events USA won two gold medals (Jazz and Freestyle) and one silver, narrowly trumping Ukraine who also won two golds (Doubles Jazz and Doubles Freestyle) and one bronze. Japan and China won a gold medal each in the Hip Hop and Doubles Hip Hop Divisions.

In the results for the cheer events, team USA got three gold medals (All Girl Partner Stunt, All Girl Premier, and Co-ed Premier) while team Canada took home two golds (All Girl Elite and Co-Ed Elite) and one silver. Chile came third with three silvers and one bronze. Some European cheerleading teams could not make it to the World Championships this year due to the restrictions on air travel because of the volcano eruption in Iceland. Team Finland (below photo from Varsity) made it though, and got a bronze medal in the Freestyle dance division.

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Gynecological tests at home

Women over the age of 21, or girls who've been sexually active for three years, need to have annual gynecological tests done by a health professional. But healthy young women who are particular about using contraceptives, to prevent pregnancies and STDs, don't feel the need to get regular gynecological checkups. Other women and girls are simply ignorant of the need for such tests, or just forget to get one. A recent study by the U.S. National Institutes of Health found that given the option of taking an at home test for common STDs like chlamydia and gonorrhea, 76 percent of 462 women would go for it, while 16 percent would rather go to a clinic for testing, and 8 percent would prefer to be tested by their own doctor.

Women who self-tested, used vaginal swabs to obtain a smear that was then mailed to a lab. The women reported that the test was easy to perform, and the results were comparable to results of regular screenings, the study found. Another interesting result was that those who promised to test at home followed through more than those who said they would visit a gynecologist. When these home testing kits are made available to consumers, they would cost less than a doctor's visit, and further assistance on the test results could be delivered over the phone. But detecting STDs is not the only aim of gynecological tests.



Screening for hepatitis, HPV (human papilloma virus), AIDS, weight, pregnancy and domestic abuse are all part of the annual GYN exam. Regular gynecological checkups allow your doctor to watch for ovarian cysts. On such visits it is important to be comfortable and relaxed with the health professional.

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Sprouted grains pulses and seeds

Warmth and increased moisture in the Spring air causes seeds to sprout and grow into plants. Some of the edible seeds from our normal diet, like wholegrains and pulses, can also be sprouted indoors and eaten raw or cooked. Depending on the seed, sprouting can take just two or three days, or a whole week. Sprouted grains and pulses can also be bought at health food stores, and are a part of many traditional cuisines. The sprouting process begins with soaking the seeds overnight in water; the moisture activates the growth enzymes, the seed absorbs water and swells to at least twice its original size. Studies have shown that the B vitamin content increases by as much as 2,000 percent, and the vitamin C levels are 500 percent higher in seeds soaked overnight.

To make sprouts, the water is drained out and the seeds are kept in a jar covered with cheesecloth in a dark place. They are rinsed and drained two or three times each day until the sprouts are visible.....these are usually long white stems. In this process, the growth enzymes breakdown the protein content into amino acids, which increases the protein by up to 30 percent. The fiber and carbohydrate content is also broken down and made in a digestible form, so that the sprouts can be eaten raw.



The sprouted seeds also contain good bacteria (probiotics), which strengthens the body's immune system. However, some seeds found in stores are contaminated with bad bacteria like E.coli and salmonella; buy seeds that have been tested for these pathogens. Even if you unknowingly sprout contaminated seeds, the rinsing process removes most of the bad bacteria and adults with strong immune systems are not affected by them. But it is best to cook the sprouts for a few minutes: light frying, baking, roasting, or making soup out of them. Among the easiest to sprout are grains like wheat, oat, and barley; pulses like peas, lentils, and chickpeas; vegetable seeds like pumpkin, sunflower, peanuts. Fresh sprouts can be stored in the fridge for up to two weeks but are best eaten within ten days, after which they start losing the enzymes, mineral and vitamins.

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Gardening away calories

It's healthy to be out in the greenery; but if you also spend time taking care of all the plants, flowers, and trees in your garden, your body is burning calories. According to the US Surgeon General's Report on Physical Activity and Health, gardening is a moderate physical activity. One hour of gardening can expend 350 calories and it is primarily a strength training workout, the toughest of which include mowing the lawn with a push mower and chopping wood. But unless you have a country home, there isn't too much wood to be chopped, and lawn mowing is never more than a weekly exercise.

Digging, planting, pruning, weeding, watering, mulching, composting, and raking are more common gardening activities. All the time spent squatting while you dig the soil gives your leg muscles an isometric workout. While all the lifting and carrying workout the back muscles, remember to bend the legs while lifting so that the lower back is not strained. Raking leaves is a moderate upper body workout while digging works out the arms and shoulders.

Gardening is primarily meant for the garden and should not be treated as a regular workout. Besides, too much digging can dry out and reduce fertility in the soil, while planting is always seasonal. Your aim should be to have a pretty garden, with lots of greenery, flowers, and vegetables. In the US there is a growing "school garden" trend where kids are taught environmental principles, nutrition, and ecology while working in gardens.

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Picnic and allergy season

Spring is the season for allergies like hay fever, hives, asthma and eczema. In the UK it is estimated that one in four adults, and 38 per cent of teenagers, suffer from some form of seasonal allergy. The Asthma and Allergy Foundation of America believes that allergies affect 50 million Americans and cost nearly $27 billion in medical costs. While some allergies can be blamed on family history, smoking and air pollution, others stem from the lack of good bacteria in our intestines. Fruit and vegetables, which contain antioxidants, and yogurt which has lots of probiotics, are natural antidotes for allergies. But Spring is also the season for getting outdoors and taking in the fresh and invigorating air.

If you suffer from seasonal allergies then avoid the outdoors between 5 and 10 in the morning, because that is when the concentration of pollen is highest in the air, according to the American Academy of Allergy, Asthma, and Immunology. Pollen counts reduce with rain, and increase when it's windy.



Blooming trees and flowers are not just about all the pollen in the air, the mild temperature of Spring season is ideal for a picnic. Spending time outdoors in the refreshing greenery reduces stress and provides a natural antidote to depression and anxiety. The calm and serenity of nature is good for mental and physical health, because it gives you time to gather your thoughts and restore concentration levels. Australian model Miranda Kerr, above right with Candice Swanepoel, says that spending time even in bustling New York's Central Park is invigorating: "I'm very much about being surrounded by nature, so if ever I have an hour off work, or finish work a little early, I go to Central Park and just sit under a tree and read my book. I'll take my little dog there, sometimes pack a picnic, and sit wherever I can find a space that's quiet, just take my shoes off and put my feet in the grass."

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Thyroid stimulating exercise

The thyroid gland is located in the front of the throat and plays a major role in regulating the body's metabolism and temperature. Thyroid disorders can cause fatigue, weight gain, menstrual problems, hair loss, and are most common in adolescent females. Most thyroid conditions can be detected with a full thyroid-function test, and are treated medically, but there are natural ways to stimulate the thyroid gland. Sea vegetables like bladderwrack, kelp, nori, hijiki, kombu, wakame, arame, and dulse, are used in Asian cuisine to make soups. They are naturally high in iodine, which facilitates thyroid function.

Exercise in general improves the blood circulation in the body, which helps in stimulating the thyroid gland. But Yoga is extremely good in targeting different organs and stimulating hormone production. The Yoga shoulder stand sends the blood down to the affected area, stimulates the nerves, relieves conditions like asthma or shortness of breath, and stimulates the thyroid gland. A side benefit of the Yoga shoulder stand is that it treats back related problems and back ache.



The Yoga shoulder stand, or Sarvang asana, begins with you lying flat on your back. Exhale and slowly raise both knees and bring them up towards the chin, supporting the back with your arms. With your arms now positioned properly, raise the legs till they are perpendicular to the floor, and the toes are pointing up and aligned with the legs. Stay in this pose for a minute or two.....beginners should work their way up from 10 seconds.

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Workout indoors — temperature and air quality

Indoor workouts are more common when the temperature outdoors reaches extremes, like in summer and winter. If you live in a big city with poor outdoor air quality, then indoor workouts are a no-brainer. But in a group of people working out in a gym, stretching in a Yoga or Pilates class, or breathing hard with aerobics, not everyone sweats the same amount. Those who sweat more turn down the temperature, making others feel the chill.

Health experts believe that 70-80 degrees is the ideal temperature for a workout indoors. Besides temperature, air humidity is also a factor in excessive sweating. When you workout outdoors the dry air evaporates all the sweat, so those who sweat more indoors should use fans directly on their bodies to dry off and cool down.

Air quality is better in gyms that have air conditioners and air filters. Obviously air quality in green surroundings is the best, so use potted plants near windows to catch sunlight; they absorb toxins and particulate matter and improve indoor air quality.

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Abnormal curvature of the spine

The normal human spine curves in an 'S' shape from the neck down to the top of the bottoms. The curvature is from back to front. But in some cases the spine also curves abnormally from side to side, which is called Scoliosis. This condition is more common in girls and usually sets in with puberty. The causes can be different sized legs or muscle spasms in the back, which sets off functional scoliosis. Birth defects like cerebral palsy cause neuromuscular scoliosis. Older people can get degenerative scoliosis which is caused by the weakening of ligaments and muscles around the spine.

In most cases the condition is mild and does not need medical treatment. Severe cases are again more common in girls than boys and girls are seven times more likely to develop serious spinal curvatures needing treatment, with braces or with surgery. Scoliosis can also be prevented if it is detected at an early age. The Scoliosis Research Society recommends annual screening for all children between the ages of 10 and 14.

Hollywood icon Elizabeth Taylor has had a lifelong battle with scoliosis, The Secret Life of the American Teenager star Shailene Woodley wore braces for two years to correct her scoliosis, while Corona del Mar high school athlete Sarah Keddington had back surgery to treat her severe case of scoliosis. "I feel amazed," Keddington told the Daily Pilot. "I think it's great for girls to see. I think it's great for other athletes to see, athletes who have gone through injuries. When they have to go through something like this, I hope this gives them faith that they can come back. When I was going through what I went through, I would've liked to have seen a story like mine."

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Yoga for athletes

The 5000 year old Indian fitness tradition of Yoga is increasingly forming a part of the training regimen for athletes and professional sportsmen and women. The Huntsville Times quotes Christy Scott, a long-distance runner and fitness trainer with a degree in exercise science: "Yoga helps athletes become more flexible, thus reducing the chance of injury. It strengthens the core, which allows them to have better form, especially important for endurance athletes."

Besides working out the kinks with flexibility-promoting poses, yoga builds a strong network of abdominal and back muscles in the torso, the all-important core. Scott says, "As athletes become fatigued while running a marathon, for example, a stronger core will allow them to keep upright for more efficient breathing, which will allow them to complete their event."



Women take easily to Yoga because they are more flexible than men. Consequently men see Yoga less as a tool for fitness and more as meditation and stretching for women. The Bangor Daily News reports on how skeptical male athletes from the University of Maine football team started to see the benefits of Yoga after it was made part of their training schedule. "For me personally, I know it’s made me a lot more flexible, and a lot of other guys, too," says sophomore Mike Kuhn. "I think it’s helped us a lot. I would definitely do it again next year. I hope we do." Athletes also use yoga for relaxation and physical recovery after an intense game or training session.

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Rope jumping

Rope jumping is an intense cardiovascular exercise which has less impact on your knees than running. An average rope jumper should be able to do 120 jumps per minute, burning 12 calories in just that one minute! The other good thing about this cardiovascular exercise is that it also works out the upper body....forearms, shoulders, chest, back. Anyone starting out with skipping will experience soreness in the calves, arms, and shoulders the first few days. Just like in boxing, the shoulders are worked out from keeping the arms up at waist level, which also gives you good posture by straightening your upper body.

Rope jumping works out the heart and lungs, strengthens muscle and bone, and generally improves agility and coordination. The basic jumps should be done on the balls of the feet, and just be high enough to let the rope pass under them. The knees should be slightly bent while jumping so that the impact is absorbed uniformly through the legs. Most skippers use cable ropes with plastic coating, others use beaded ropes and simple ropes. Whatever kind of rope you use, it should be long enough so that both handles reach up to your armpits while you stand on it.

Some of us know that rope jumping is used as a training tool in sports like boxing, basketball, or tennis. But rope jumping itself is officially recognized as a sport by the Amateur Athletic Union (AAU), and annual world championships are held every other year. The UK will host the 2010 FISAC-IRSF World Rope Skipping Championships this summer. In speed contests, the world record is 188 jumps in 30 seconds. Additional variety in rope jumping comes with arm crosses, double unders (two rope turns in one jump), and single foot jumps.

You may be excited by the calorie burning in rope jumping and have plans of doing it for one whole hour, thereby burning away more than 800 calories. But you will run out of breath in half that time; most beginners can't do it for more than a minute. Timing the rope turn with the jump is the first challenge, after that it's a question of getting the right breathing rhythm, and taking 30-second breaks between one minute jumps. Or if you prefer count the jumps instead of going by time and begin with five sets of 100 jumps with one minute breaks. After you get the hang of it try alternate foot jumps: one foot over one turn of the rope, which is faster than basic jumping and is called speed step (above photo).

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Fruit and vegetable colors

The vibrant colors of fruits and vegetables indicate how rich these natural foods are in vitamins, minerals and antioxidants. The most concentrated source of protective phytonutrients is the skin of these natural foods, so try to eat any fruit and vegetable without peeling off its skin. Most fruit and some vegetables can be eaten raw, which is the best way to get all their beneficial nutrients. Those vegetables that require cooking to be edible or tasty should be lightly steamed or fried gently. Only dense vegetables are ever deep fried and they lose their colors and phytonutrients after that.

Each natural food color provides certain benefits. Red fruit and vegetables, like watermelon, tomatoes, pink grapefruit, red peppers, strawberries, and cranberries contain the potent carotenoid lycopene, that protects against prostate cancer and keeps the heart and lungs healthy. When the hue leans more towards purple, as in red cabbage, eggplant, grapes, plums, raspberries, beets, and pomegranates, they contain anthocyanins which are powerful phytonutrient that fight aging and block the formation of blood clots. Orange color indicates a richness of the cancer-fighting alpha carotene and the skin-protecting beta carotene; found in carrots, mangoes, cantaloupe, winter squash and sweet potatoes. The fruit and vegetable varieties that lean more towards yellow include pineapple, oranges, peaches, papaya and nectarines, which provide beta cryptothanxin, which is good for the nervous system.

Green is the most common color in fruit and vegetables; and there are three wide categories of this color. Green/white include celery, green grapes, onions, celery, and garlic, which give us the phytonutrient allicin, which fights tumors, and antioxidant flavonoids like quercetin and kaempferol. Green/yellow including cauliflower, avocado, corn, and green peas, contain the essential carotenoids lutein and zeaxanthin. Green vegetables like broccoli, brussels sprouts, cabbage, kale, and spinach are rich in the phytochemicals sulforaphane, isocyanate and indoles, all of which help in preventing cancer.

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