WAYS TO EAT YOGHURT

Yoghurt is a nutritious source of calcium and protein as well as probiotics for digestive health, but its bland flavor isn't always a favorite. Fortunately, eating the yogurt straight from the carton isn't the only way to include the food in your diet. The mild taste of the yogurt pairs well with many other ingredients to help you create tasty and healthy meals and snacks. Yogurt is also a good substitute for some other foods that are less nutritious.

As A Snack

Cut an apple into slices and top them with plain yogurt and a sprinkle of ground cinnamon. Mix low-sodium tomato salsa into yogurt and use the mixture as a dip for low-fat, baked tortilla chips. Add chopped nuts and honey to a carton of plain yogurt for another nutritious snack. It could be taken after workout, mid-day snack, anytime.

As Part Of A Meal

Plain yogurt is a healthy base for a light breakfast, lunch or even dinner. Make a breakfast parfait with plain yogurt, your favorite fresh fruits and whole-wheat breakfast cereal or granola. Use plain yogurt in place of milk on your favorite whole-grain breakfast cereal. Make a nutritious lunch by seasoning a carton of plain yogurt with dried herbs and spices such as dill, cayenne pepper or turmeric. Use it as a dip for whole-wheat bread, whole grain tortillas or raw vegetables. In a blender, combine plain yogurt, fresh fruit and 100-percent fruit juice and puree until smooth. Enjoy the smoothie for any meal during the day.

As A Substitution

Use plain yogurt in place of less nutritious ingredients in a variety of your favorite recipes. Replace the mayonnaise with plain yogurt to make homemade salad dressing. Use plain yogurt instead of fatty mayonnaise when you make tuna or chicken salad. Top a baked potato or nachos with plain yogurt instead of sour cream. Plain yogurt may also be used to replace sour cream for tacos, burritos and enchiladas. Instead of heavy cream, stir plain yogurt into soup. Though yogurt is much lower in saturated fat and has more calcium and protein, it will create a similar consistency as heavy cream.

Here is bland picture of yoghurt i had some days back. I had mixed fruits, dessicated coconut and strawberry syrup added to mine. How do you like yours? Would love to see a picture.

 

What's tasty and has a lot of health benefits?

What's tasty and has a lot of health benefits?

The answer... Yoghurt. Yes yoghurt. You might be wondering how?

Yogurt is a thick, custard or pudding-like food, made by the natural bacterial fermentation of milk. Many people enjoy it plain or flavored with breakfast, lunch, or as a snack, and it's also an ingredient in a number of other dishes.

 

Your body needs to have a healthy amount of ''good'' bacteria in the digestive tract, and many yogurts are made using active, good bacteria. One of the words you’ll be hearing more of in relation to yogurt is ''probiotics.'' Probiotic, which literally means ''for life,'' refers to living organisms that can result in a health benefit when eaten in adequate amounts.

Yoghurt is rich in potassium, calcium, protein and B vitamins, including B-12.

Research shows yoghurt strengthens and stabilizes the immune system.

The lactobacillus in yoghurt feeds the intestines, maximizes nutrients you can absorb into your body, insures the digestive system stays healthy, and stabilizes the immune system.
  

The lactic acid of yoghurt is a perfect medium to maximize calcium absorption.

 

In yoghurt the process of growth from milk into yoghurt involves the conversion of lactose into lactic acid. Lactic acid helps digest lactose. In other words, yoghurt provides the enzyme needed to digest milk products. Calcium, which is found in dairy products, needs to enter the body in an acid matrix or your body will not absorb it. So the lactic acid of yoghurt is a perfect medium to maximize calcium absorption. Eight ounces of yoghurt will equal 400 mg of calcium, 25% more calcium than you would get out of a glass of milk.

When someone is HIV positive and has a CD4 count under 200 their production of hydrochloric acid (HCL) slows down. HCL is normally produced by your stomach to help with the digestion of food. When you have less HCL and digestive enzymes digestion becomes incomplete, food moves too quickly along the digestive tract. Your body doesn't get enough calcium and other minerals. Difficulty sleeping and mal-absorption are common end results. Yoghurt is one of those foods that you can eat to enhance your HCL production thus improving your digestion, vitamin and mineral absorption, and your bodies general well being.  

 

Yoghurt can be used as an effective douche.

Research shows women who eat 4 cups of yoghurt/week have less vaginal and bladder infections. 

Have you experienced the irritating vaginal itch, usually accompanied by a discharge? As women we can get yeast overgrowth in our vaginas. Living with HIV makes women even more vulnerable to these kinds of infections. Taking antibiotics has the unwanted effect of wiping out normal flora in our bodies. Antibiotics or antifungals (just another type of antibiotic) tips the balance of good and bad yeast. Candida will grow in abundance when other bacteria and yeasts are depleted. Candida is trying to solve the problem of the imbalance. It is vital to keep a healthy diet of a wide variety of foods that contain natural bacteria and yeasts.* Yoghurt is just such a food. It can be used internally and externally, and it is a prime good yeast replacer for our vaginal and intestinal flora. If you've ever used the applicators to insert antifungals into your vagina save them -- they can be filled with yoghurt instead!

Yogurt is loaded with vitamins.

 

One serving is a significant source of potassium, phosphorous, riboflavin, iodine, zinc, and vitamin B5 (pantothenic acid). Yogurt also contains B12, which maintains red blood cells and helps keep your nervous system functioning properly. "Vitamin B12 is found mostly in animal products, such as chicken and fish, so strict vegetarians can easily fall short. Eating more yogurt can help close the nutrient gap: An eight-ounce serving contains 1.4 micrograms of the vitamin, about 60 percent of what adult women need daily.

For fitness freaks: A cup of yogurt a day can help you recover faster after a workout.

 

With the right ratio of protein to carbohydrates, yogurt, particularly high-protein Greek yogurt, makes an excellent post-sweat-session snack. "The perfect time to grab a container is within 60 minutes of exercise," says Keri Gans, RD, a nutritionist in New York City. The protein provides the amino acids your muscles need to repair themselves, Gans explains, and the carbohydrates replace your muscles' energy stores, which are depleted after a hard workout. It's a bonus if you drink a bottle of water along with it: The protein in yogurt may also help increase the amount of water absorbed by the intestines, improving hydration.

http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/health-benefits-of-yogurt/?page=2 

Yogurt may prevent high blood pressure.

 

Every day 70 percent of us consume more than twice the recommended amount of salt; over time that can lead to hypertension and kidney and heart disease. The potassium in yogurt, almost 600 milligrams per eight ounces, may help flush some of the excess sodium out of your body. 

Face saver

No need for pricey derm treatments to perfect your complexion. "Yogurt contains lactic acid, which is a component in some in-office chemical peels," says dermatologist Hema Sundaram, MD. "It gently exfoliates the top layers of the epidermis, which can clear up blemishes and discolorations, and may even reduce fine wrinkles."

Try this DIY mask: Mix 1 cup Greek yogurt with 2 to 3 drops of almond or olive oil and a tablespoon of honey; apply to face, leave on for 20 to 30 minutes, then rinse and pat dry. Result: more radiant skin

So say YES to yoghurt.

Invisible dangers

While we all love our homes in their elegant, clean and sometimes sophisticated and top class mode. There are some hidden dangers we ought to beware of.

I personally have had to deal with solving mold problems from a past client and it got me thinking.... Someone out there might be dealing with this issue too, but i never got round to blog about it till i read a post yesterday from Freshhome.com. The author simply took the words right out of my mouth but did a better job than i would have.

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We’d never think that our homes could potentially be hazardous – We do the best to ensure that our family and loved ones are safe and sound at all times,  but often the dangers are not visible and lurk where we cannot see them. Some of what you are about to read may be of  no surprise to you at all, but I’ll bet you will discover things in your own home that you had no idea were even remotely dangerous. As I walk you through potential dangers, I will also offer suggestions as to how they can be remedied.

Paint

While the paint on our walls can transform a blah space into one that is nothing short of spectacular, we must advise you that your spectacular space could potentially be harmful to your health, and more specifically to the health of your children. If you live in an older home (built or painted before the 1970s) there is likely to be lead-based paint lurking in your walls. Lead, a highly toxic substance when ingested, was banned from paint in 1978 when it became apparent that children were suffering from lead poisoning which gravely affects brain development. There are still, today, a high number of cases of toxic lead poisoning in young children. The preeminent cause is household paint.
Paint, over time, whether naturally or from general wear and tear, chips and peels from walls. These paint chips and particles infiltrate the air and land on surfaces where children walk, play and crawl. These particles or chips end up on little hands and fingers which always end up in children’s mouths. Lead poisoning is a serious matter. If you do live in an older home it is best to test your paint – even through layers, a professional or a home testing kit which is available at your local hardware store – will indicate whether lead paint is present. If it is, please do not take matters into your own hands. Hire a qualified professional to remove all the paint in your home. This is a laborious and time intensive project, but it is a critical one.
When repainting your home, whether or not your home does indeed contain lead based paint, do opt for a low or no VOC paint. VOCs (Volatile Organic Compound) as described by the EPA (Environmental Protection Agency) “are emitted as gases from certain solids or liquids. VOCs include a variety of chemicals, some of which may have short- and long-term adverse health effects. Concentrations of many VOCs are consistently higher indoors (up to ten times higher) than outdoors. VOCs are emitted by a wide array of products numbering in the thousands. Examples include: paints and lacquers, paint strippers, cleaning supplies, pesticides, building materials and furnishings, office equipment such as copiers and printers, correction fluids and carbonless copy paper, graphics and craft materials including glues and adhesives, permanent markers, and photographic solutions.” It is therefore imperative that we eliminate VOCs wherever we can. And this includes paint. All top paint manufacturers currently make a no or low VOC paint.

Mold

Mold can lurk anywhere especially in those rooms that tend to harbor moisture and humidity such as bathrooms and basements. Mold can cause serious health problems such as allergies and asthma, and when present in a building too long, can cause “sick building syndrome.” The best thing to do is to try to prevent mold from forming by eliminating the moisture in the air. In the bathroom always run a fan or turn on the overhead vent to keep the room as dry as possible.
If needed purchase a dehumidifier and keep one in the basement. Check for leaks in plumbing, air ducts and in the roof. Even the smallest amount of water can cause mold to form and grow in the most unexpected of places. You may want to hire a professional to check your roof and ducts regularly. Bleach kills and prevents the growth of mold spores, so should you see mold start to grow inside your home, in your bathroom or basement, you can easily treat it yourself.

Water

Despite the Clean Water Act, toxins still infiltrate our water systems with everything from discarded pharmaceuticals to radioactive toxins! Older homes may have lead based pipes. The solution to this is not all that difficult. A water filtration system can be added to your water tank or your faucet. You can purchase free-standing models or a pitcher for your refrigerator. Another way to rid the toxins from your water is to run your faucet for 1 minute prior to using the water.  The EPA suggests that you flush your pipes before drinking, and only use cold water for cooking and drinking. The longer your water has been sitting in your home’s pipes, the more lead it may contain. They also suggest to flush your cold water pipes if your faucet has not been used for six hours or longer. While we want to rid our water of these chemicals and toxins, we still need to conserve our water.
Showering, running the dishwasher or the washing machine will also flush the pipes. After this type of heavy water use, make sure you also flush the tap that you will use for drinking or cooking by running the water to clear the rest of the home plumbing to that tap. Furthermore it is important to use only water from the cold-water tap for drinking, cooking, and especially for making baby formula as hot water is likely to contain higher levels of lead. If you opt to use bottled water for drinking water, it is important that you also increase your fluoride intake. Tap water is high in fluoride while bottled water has none. Among children who drank mostly or predominantly bottled water, there was a significant increase in tooth decay compared to those children who drank filtered tap water.

Carpet

Not only can carpets be a tripping hazard, when not properly tacked down, but they are saturated with chemicals. I bet you never really paid attention to that. Carpets are also havens to dust mites, dander and dirt. It’s important to clean your carpet regularly with a high efficiency vacuum or have it professionally cleaned by an environmentally-friendly cleaning service to ensure that no additional chemicals and toxins are deposited onto your rug. If you plan on replacing your old carpeting, think about replacing it with one made from natural fibers and toxin-free glue. Hardwood floors are a better option but they are not ideal for families with the very young or the elderly.

Refrigerator

In the US alone there are over 76 million cases of food borne illnesses a year. These occur mostly because foods are not stored or handled properly. It is imperative that you clean your refrigerator regularly. Make sure all your items are well organized and well marked. Check for expiration dates, bruising and other signs of aged food often. A well organized fridge is a safe one. Keep all raw meats well sealed in plastic and away from produce and cooked meat. Make sure that all your fruits and vegetables are well washed before consumption, not only to eliminate pesticides but to remove any traces of e-coli or salmonella. Make sure your refrigerator is cold enough so that food doesn’t turn and know that a full fridge is actually a more energy efficient one.

Furniture

Flame retardant chemicals are added to material used on furniture and are highly toxic. These toxins will rub off onto skin and clothing and permeate the air in household dust. When these toxins find their way onto our hands they enter our bodies. The best solution is to buy green, but this is not always possible and the best thing you can do for your own health is to vacuum your furniture regularly to remove these toxins.

Shower curtains and wallpaper

Shower curtains, vinyl blinds and wallpaper contain something called phathalates, which are chemicals used to enhance plastic’s flexibility. These toxins are also found in detergents that have “fragrance” in them. This chemical affects the body’s hormone system and is linked to asthma and allergies. When possible use metal, glass, ceramic and wood products in lieu of the plastic. In the case of shower curtains, where there is no substitute, bring new shower curtains outdoors for a day or two before use.

Pots and Pans

Your non-stick cookware may be easier to cook on and wash but the chemicals found in these pots and pans contain PFCs (Perfluorinated chemicals) that have potential effects on both pre- and postnatal growth. It has been documented in the Journal of the American Medical Association that exposure to these chemicals can contribute to obesity and diabetes. Exposure to these chemicals is associated with impaired hormonal growth. Consider replacing your non-stick pans with stainless steel or cast iron. Do not place non-stick pans in ovens with temperatures exceeding 500 degrees. Use your exhaust fan whenever you cook.

Carbon Monoxide

Carbon monoxide is a naturally occurring, odorless, toxic substance emitted when organic fossil fuel is being burned without proper ventilation. Space heaters, gas water heaters, natural gas furnaces, fireplaces, wood burning stoves, automobile exhaust (generators inclusive) and tobacco smoke all produce carbon monoxide. It’s imperative that you outfit your home with working carbon monoxide detectors. There should be one on every living level as well as in the basement. Your detectors should be tested once a year and batteries checked and replaced regularly. Plants naturally remove airborne toxins from our homes. Healthwise states that the following plants are most effective in removing toxins and improving air quality in your your home: Peace lily, dracaena, chrysanthemum, bamboo palm, golden pothos, English ivy, Chinese evergreen, Areca palm and the rubber plant.

Pests

Pests such as termites hide deep within your home’s walls and may be present for months or years before they even get noticed. There are signs to look out for that may indicate a problem. You may notice that your wood is buckling, swelling or rotting. You may notice piles of sand, dirt or dust piled up near a wall or on the floor. You may see an actual hole in the wall. If you suspect that your home has termites you will need to hire an inspector. Termites are never alone, and like bees and ants, live and work in colonies. They can be highly destructive. A qualified inspector will confirm and kill the termite colony and maintain your property to ensure that termites do not reappear.

Source: http://freshome.com/2013/06/18/10-hidden-dangers-lurking-in-your-home-and-how-to-fix-them/

Recreating a Bedroom

If you are planning to design and decorate your own bedroom, then you must know that there are many factors that can affect the outcome of your creative exercise.

Let's have a look at some of the possible factors.

1)Furniture: Furniture occupies maximum space in a room. The size and style of the furniture you choose will directly affect the way the space is perceived after the decoration is complete. 

Furniture pieces, which are abutting the walls such as dressing tables, wardrobes, cabinets, form the face of the walls which were previously blank in an empty room. Because of this the face of the furniture is a major factor is creating the mood of an space. 

2)Interior Color Scheme: Color has a direct effect on human mind. Color can make the room smaller or bigger than it is. Cool colors make a room larger while warm colors make a room smaller. Thee color red is not advisable for a bedroom because research finds that its a color related to blood thus your heart rate is increased in  room painted red. How do you feel when you enter a room with aqua blue or cool lavender? Calm right? It's not the room which changes, it's the effect of the color which our mind picks up.

3)Wallpapers: Wallpaper is a good alternative to using paints on walls. The greatest advantage of using wallpapers is that they can be applied quickly.Using wallpapers with design patterns can quickly alter a
space and give a "rich" look to a space. Wallpapers are available in washable types as well.

The only problem with wallpapers is that they can get torn because of sharp edges of furniture items. If you have children in your family then maintaining a them can be a little difficult.

4)Upholstery and Linen: This includes bed sheets, cushion covers, curtains, carpets, etc.. All these are dependent on something else. What does this mean? Curtains are always in association with doors, windows or other openings in walls, they allow privacy from the outside world and are multi-taskers. So the texture/color/finish of curtains define a frame to the openings thus affecting the interior space. You could use extra long curtains that go from ceiling to floor. It gives an illusion of height for short walls.

Other upholstery items are dependent on shape and size of the furniture on which they are used. That's why a clever use of color/texture/finishes can greatly enhance the furniture piece thus altering the overall grade of the space. A good way to accessorize is to play with accent rugs. Place by the feet of your bed, side of your bed, to underneath your bed in both ways, anyway you feel comfortable. Don't forget, its your room and you will be spending a lot of time in that space.

5)Lighting: A well planned electrical and lighting plan can greatly enhance the interior space. Depending upon the internal arrangement of the furniture lighting can be used to enhance certain areas of the space.

Spotlights and filler lights can be used as and where required. Filler lights are used to achieve a uniform lighting, which is normally available during daytime from sunlight. Spotlights used in the form of lampshades can be used to cater a specific area such as study tables, bedsides. Apart from these two types decorative lamps used as hangings can add extra mood to the space.

6)Add aphrodisiac, candles. Any element to help exhibit romance and relaxation.

If you are planning to refurnish your bedroom, you can use this as a dummy checklist to organize the entire process.

Hope you try it and send me pictures.

Till my next post stay "FAB"

Climate change and Interior design

The rainy season is gradually setting in Nigeria and the Monsoons have arrived in India, read an article somewhere online about the rising floods in Europe. Alot of people are taking precautions.

Architecture has seen remarkable change from the days of caves to beautiful landscapes including interior design. Technology advancements has made it possible to have Computer Aided Designs even in 3D. Despite the evolution, the primary function of a building is still the same... Simply put, its an envelope, a protection from outside environment and natural calamities.

From protection to a place of status symbol. A space is now a true reflection of the owners personality. A house though built primarily for protection will function differently from an Office. Apart from functions another very important factor determines the Interior design of a space "Geographical location".

The way houses are built in Nigeria is different from the way houses are built in Japan for example. Apart from the location, weather, houses in Japan are built to withstand earthquakes.

 

So what factors can affect Interior design solution of a space?

1) Amount of direct sunlight.

Locations on the far northern or southern receive less amount of sunlight than those at the east and west. That's why buildings with more use of plane glass are used. Also artificial lighting is given much importance.

2) External temperature.

External temperature directly affects the comfort level of internal spaces. Since external walls act as a "buffer" between internal and external climate, it is necessary to use the right construction material for walls. Depending upon the wall material the internal finishes also have limitations. This is especially true for structure that face extreme climatic ups and downs, such as locations in the gulf countries. Hence selecting materials that can sustain heavy climatic changes on a daily scale is challenging.

3) Humidity and Rainfall.

Because of the salty nature of air around coastal areas extra care is taken for building construction materials (type of cement used), which can directly affect the entire budget of the project.

4)Wind Direction.

Wind direction and wind speed also has direct affect on the interiors. Heavy winds exert a load on the external walls of the structure, thus affecting the construction technology.

5)Land Structure and Topography.

Land structure is the nature of land on which the structure stands. Various types of land structures include rock solid, marshy land, etc...Topography of land is classified as plane or a site with slope.
If the site of the structure is on a hill slope, extra precautions are taken to allow the natural flow of rainwater that the structure might block. Depending upon the quality of land surface the construction
technology will change. As far as interiors are concerned a well planned structure with properly thought spaces is a must because internally the spaces get divided into various floors.

The above short discussion explains that external factors and environment greatly affect the way structures are built and thus directly affecting the interior qualities of the structure.

Technological advancements have allowed us to artificially control the internal environment of a building irrespective of what's happening outside. But a carefully studied and well planned architectural space can easily cut the extra cost of air conditioning and other ventilation services.

Source: http://cleverchronicles.blogspot.com/2012/06/5-external-climatic-factors-that-affect.html

I got, You got, Yoghurt!!!

The news of the popular Amigos supermarket must have come as a shock. Yes, even for me because my passion for making yoghurt started with the various brands of yoghurt i saw and tasted at the dairy section of Amigos Supermarket. 

One good thing, they inspired me to start my own yoghurt brand and am glad i did. Difficult as it was then, i gradually gave up my craving for ice cream. The reason is today's blog post.

WHAT IS YOGHURT?

Yoghurt is a semisolid sourish food prepared from milk fermented by added bacteria, often sweetened and flavored. The bacteria used to make yoghurt is referred to as yoghurt culture.

The bacteria that do this are called beneficial bacteria, because they supports digestion and is nourishing, as opposed to pathogenic (harmful) bacteria that cause disease. The beneficial bacteria are called probiotic. They are similar or identical to the type of bacteria that live in the human gut, and that are responsible for the process of food absorption. When you use live cultures, the probiotics stay in the yogurt, and the yogurt can then be used as a starter to make more yogurt.

 HISTORY OF YOGHURT

The word yogurt comes from a Turkish word meaning to curdle or to thicken. Today it is spelled yogurt, yoghurt, or yogourt, with yogurt being the most common spelling.

A lot if literature can be found via the Internet on the history but i particularly like  http://downtoearth.danone.com/2013/01/31/a-brief-history-of-yogurt/.

BENEFITS OF YOGHURT

Not only does yogurt provide your body with active cultures, yogurt bacteria has shown to prevent yeast infections, osteoporosis, and urinary tract infections, relieve symptoms of irritable bowel syndrome and help reduce bloating. Yogurt is more than a delicious snack, it also contains ingredients that keep your body healthy!  

Written By Deanna Lynn Sletten; HealthMad.com 

We all love yogurt for its tangy flavor and creamy texture but yogurt is much more than a delicious snack. The next time you take a spoonful of yogurt think about these interesting facts:

Yogurt can keep your digestive system regular.

Yogurt contains helpful “good bacteria” that your digestive tract needs to run properly. Without enough good bacteria in your system, food does not digest properly or go completely through your digestive tract. When this happens, such problems as boating, gas, and in severe cases, stomach cancer can occur. Eating just one cup of yogurt that contains “active cultures” each day can help to keep your digest system working properly.

Yogurt can help prevent osteoporosis.

Yogurt that contains both calcium and vitamin D is a good combination to fight against osteoporosis. Read the label to make sure your favorite yogurt contains both ingredients.

Yogurt helps to fight against yeast infections.

Hard to believe, but something as easy as eating yogurt each day may help to prevent yeast infections. This is, once again, attributed to the good bacteria in yogurts that contain active cultures. Good bacteria helps your body fight against yeast infections, so if you are low on good bacteria your chances of getting one is high. Eat just one cup of your favorite yogurt each day to fight against recurring yeast infections.

Yogurt may help boost your immune system.

Eating one cup of yogurt containing active cultures may help to keep your immune system strong. Seventy percent of your immune system lies within your small intestine. If you keep the levels of good bacteria high in your intestines then you are more likely to maintain a healthy immune system. Source: HealthMad – Healthy Facts About Yogurt