Amazing facts on dream

One third of every person’s life is spent in sleep. Dreaming is a mysterious feeling that we experience while sleeping.  During the Roman era, people considered dream to be messages from gods and so they attempt to interpret them. Many artists have got a lot of beautiful ideas from such dreams. But there are lots of facts about dreams that we are unaware of.  Here are few amazing facts regarding dreams.


90% of dream is forgotten:  By the time we wake up most of us tend to forget about 50% of our dream and slowly the whole dream is forgotten with only a wage remembrance. 


Blind people’s dream: For a person born blind, dreams about senses like touch, smell and emotions. People who have lost their eyesight after their birth are able to see images.


Do all living being dream? : All mammal including animals are known to have process that are involved with dream. It is found that women are able to remember more details of their dreams than men.


We dream what we know: We usually see many imaginary strangers in our dreams, but it is not true. We dream of real faces that we would have come across in our life time, we do not remember.


Not every dream is colorful: In 12% of people dream are in black and white.  While for majority of people dreams are colorful.


Recurring dreams: Though most of the dreams are dreamt only once, few people experience recurring dreams.


Number of sequences: On an average, we have about 4 to 8 dreams in a single night. We dream for about 2 hours every night.


Some interesting facts:
 • When you snore, you do not dream.
 • Babies up to 3 to 4 years do not dream about themselves.  An 8 years old baby experience more nightmares when compared to adults.
 • The word “dream” derived from dreme meaning joy and music.

Honey - Sweet treat in a natural way

Honey is a natural sweetener used as a substitute for sugar. The basic elements of honey are sugars like fructose and glucose, minerals like magnesium, potassium, calcium, chlorides, sulphur, iron and phosphates and also include vitamins like vitamin B1, B2, B6, B5, B3 and vitamin C. Honey is found to have amino acids, traces of copper, zinc, iodine and few hormones.
Health benefits of honey are as follows:


• Honey has high nutritive value and is an instant energy booster.


• Its antioxidant properties help to build the immune system.


• Honey acts as a natural antiseptic because of its anti bacterial and anti fungal properties. It fastens the healing of wounds, skin allergies and burns.


• It is a remedy for many ailments like yeast infections, athlete foot and prevents infections.


• The antimicrobial properties of honey help in the treatment of sore throat and cough.


• Consumption of honey at night was found to release stress and promote restful sleep.


• Honey, when taken in empty stomach at mornings regularly, help to reduce weight.


• Honey helps to maintain the skin soft, fresh, well nourished and delays ageing.


• Honey is found to be a good treatment for infertility. It is found to strengthen sperms in males and uterus in females.
• Honey helps in digestion with the aid of enzymes present in it. It also relives stomach upset, gas problems and stomach pain.

Healthy Cooking Techniques Cooking Techniques

BARBECUE:  To roast slowly, usually basting with highly seasoned sauce. It can be done on a stationary or rotating skewer.

BASTE: To moisten meat or other foods while cooking by covering surface with melted fat and fruit juice or sauce.

BATTER: A mixture of flour and water thick enough to stir and thin enough to drop from a spoon.

BEAT: To make a mixture smooth by introducing air with a brisk regular motion.

BRAISE: To cook slowly in a covered pan, with a small amount of liquid. can be used for meat or vegetables.

BLEND: To mix thoroughly two or more ingredients.

BLANCH: To partially cook vegetables in a boiling water. This may serve to soften the skins of vegetables of easier removal, or to prepare vegetables for canning or preserving.

BOQUET GARNING: A French cooking method of trying whole herbs into a piece of cheese cloth, securing it with cotton string and using it flavor soups, sauces and other dishes.

CANDIED: A process of cooking in a syrup or in sugar .Sometimes the syrup is kept moist and sometimes is dried and crystallized.

CHOP: To cut to small even pieces with a knife.

CASSEROLE:  A vessel usually with a cover in which food can be baked and served.

CHUTNEY: A curry accompaniment which may be raw or cooked made of fruit, vegetable or nuts.

CARAMELIZE: To cook until the sugar in the food has browned, but it is not burnt. This process brings out sweetness and color in the food.

CREAM: A method used in baking, in which sugar and butter are combined in small amounts, mixing thoroughly between additions. This method incorporates air into sugar/butter mixture and makes for a tender baked product.

COAGULATION: To change from a fluid to a thickened jelly, clot or curd.

CUT IN: To distribute solid fat or cheese into dry ingredients by use of pastry blender.

DOUGH: A mixture of flour and liquid thick enough to knead or roll but too stiff to stir or pour.

DASH: Less than 1/8 teaspoon of an ingredient.

DOUBLE BOILER: A set of two saucepans so made that one pan can be inserted in the other to allow space between pans.

DREDGE: To coat meat or vegetables in a dry mixture such as flour or breadcrumbs, prior to cooking.

DEGLAZE: To pour water or wine into a hot pan where meat has been cooked. The process loosens the browned crumbs in the pan, and may provide a base for gravy or sauce.

FLAMBE: To ignite warmed spirits in a pan of food, often a dessert, for effect, and to caramelize the dish.

FOLD: To gently incorporate the ingredients together, usually with a scraper or spoon. Often used to blend whipped cream with other ingredients.

GRIND: To reduce to particles by cutting or crushing.

GRILL: To cook by direct heat.

GLACE: To coat with a thin sugar syrup cooked to the crack stage.

HOMOGENIZE: To break into regular sized small particles.

HYDROGENATION: A process in which hydrogen is combined with an unsaturated compound to form a solid.

ICING: Coating of finely ground sugar and water or white of egg for cakes.

JULIENNE: Food cut in long thin strips.

LUKEWARM: To heat to 95 F or when sprinkled on palm side of the wrist , will not feel warm.

MALT: Sprouts of moist grains which have been heated, dried and ground into a flour.

MARINATE: To make food stand in a liquid like vinegar or curd before further processing.

MINCE: To cut or chop into very small pieces.

MIX: To combine ingredients in any way that effects a distribution.

MONOSODIUM GLUTAMATE: A chemical added to food enhance flavor.

PARCH: To brown by means of dry heat.

PARE: Cut off outside covering.

PARBOIL: To boil until partially cooked.

POACH: To cook in hot liquid in a way that the shape of food is retained.

PICKLE: Fruit or vegetable which is preserved in vinegar, lime or oil with salt and spices.

PRESSURE COOKER: An airtight container for cooking food under steam pressure at a high temperature.

SAUCE PAN: A covered cooking utensil with one handle.

SAUTE: To brown or cook in a small amount of fat.

SCALD: To dip food in boiling water.

SCALLOP: To bake food with a sauce pan.

SEAR: TO brown meat all over to create a crust, to be finished with another cooking method.

SOLUTION: Uniform liquid blend containing a solid and a liquid.

STIR: To mix food materials with a circular motion.

STEEP: To allow a substance to stand in liquid.

SKEWER: To string on wooden or metal rods for cooking.

SEASONING: To add spices or herbs to food to provide flavor and make it more palatable.

SHERBET: A frozen dessert composed of fruit juice or pulp, sugar and water or milk .Egg white or gelatin may be added to improve the consistency.

STERILIZE: To destroy the microorganisms by use of high temperature with steam or boiling liquid.

SPECIFIC GRAVITY: The weight of a volume of substance in relation gravity to the weight of an equal volume of water.

SWEAT: To slow cook vegetable in a covered pan until they are soft, but still hold their shape. This is often done with Garlic or onions.

TOAST: To brown by means of dry heat.

TEMPER: To gently heat a food, often before adding it to a hotter substance. One example is adding a teaspoon or so of hot sauce to beaten eggs. The mixture is blended and then added to the sauce. This keeps the eggs from curdling. The method is also used in candy making chocolate.

ROLLING BOIL: When a liquid is boiling and cannot be stirred down to below boiling point.

ROUX: A mix of flour and oil together until the flour is browned. Used a s abase for cajun dishses such as gumbo.

WARM: To raise temperature to 105- 115 F

WHEY: The liquid residue of milk after removal of the casein and most of the fats.

WHIP: To beat rapidly to incorporate air and produce expansion

Soyprotein and health benefits

Soy protein is generally regarded as the storage protein held in discrete particles called protein bodies, which are estimated to contain at least 60–70% of the total soybean protein. The Soybean is a legume that contains no cholesterol and low in saturated fat. Soybeans contain all essential amino acids. Soybeans are good source of fiber, iron, calcium, zinc and Vitamin B. Soybeans also contain biologically active or metabolic proteins such as enzymes, trypsin inhibitors, hemagglutinins, and cysteine proteases very similar to papain. Due to its functional properties like emulsification and texturizing it has been used as an ingredient in a variety of foods such as salad dressings, vegetarian foods and soups.

Soybeans are processed into three kinds of modern protein-rich products: soy isolate, soy concentrate, and soy flour.

Soy Isolates:

Soy protein isolate is a highly refined or purified form of soy protein with a minimum protein content of 90% on a moisture-free basis. It is made from defatted soy flour which has had most of the non-protein components, fats and carbohydrates removed. Because of this, it has a neutral flavor and will cause less flatulence due to bacterial fermentation.

Soy isolates are mainly used to improve the texture of meat products, but are also used to increase protein content, enhance moisture retention, and as an emulsifier. Flavor is affected, but whether it is an enhancement is subjective.

Soy Concentrates:

Soy protein concentrate is about 70% soy protein and is basically defatted soy flour without the water soluble carbohydrates. It is made by removing part of the carbohydrates (soluble sugars) from dehulled and defatted soybeans.

Soy protein concentrate retains most of the fiber of the original soybean. It is widely used as functional or nutritional ingredient in a wide variety of food products, mainly in baked foods, breakfast cereals, and in some meat products. Soy protein concentrate is used in meat and poultry products to increase water and fat retention and to improve nutritional values (more protein, less fat).

Soy Flours:

Soy flour is made by grinding soybeans into a fine powder. It comes in three forms: natural or full-fat (contains natural oils); defatted (oils removed) with 50% protein content and with either high water solubility or low water solubility; and lecithinated (lecithin added). As soy flour is gluten-free, yeast-raised breads made with soy flour are dense in texture.

The Soy Protein health benefits:

>According to studies, Soy protein reduces the cholesterol and help to reduce the risk of stroke and cardiovascular disease.

>Daily intake of Soy protein may show positive results in people with high blood pressure.

>Research studies suggest that consuming soy protein may protect against osteoporosis.

>Soy protein helps in controlling hyperglycemia and reduced body weight, hyperlipidemia, and hyperinsulinemia. Thus its helps in the control of obesity and blood sugar to both nondiabetic and diabetic persons.

>Genistein, one of the phytochemicals found in soy, can reduce the risk of cancer, including breast cancer and prostate cancer.

>It boosts the immune system of the body.

>Soy protein contains calcium, along with magnesium and boron, all of these are essential in keeping bones strong and healthy. Also helps in preventing loss of bone mass which is a serious issue for woman in menopause and perimenopause.

>Soy proteins reduce the development of skin discolorations, wrinkles, & lines as soy protein is rich of protein and antioxidants.

Food and Stress

Food that reduces stress has got important role in stress management. A high fiber rich food acts as natural tranquillizers. Vitamins and minerals are helpful in relieving stress. Vitamins namely, Vitamin B complex, C and E. Minerals like selenium, zinc and magnesium.

Food essential for relieving stress:

• Fresh fruits, vegetables, soups, skim milk, fish, and yogurt. 

• Fruits and vegetables provide vitamins and minerals. They also provide fiber which helps in relieving stress. For example constipation which is a long term stresses. Yogurt contains minerals as calcium which helps in stress relieving. For example peptic ulcer. Whole wheat flour and yeasts provide B complex vitamins including pantothenic acid which is often described as anti stress vitamin. Sprouted grams and citrus fruits are rich source of vitamin C which acts as antioxidant and helps in relieving stress. Dark chocolate relives stress.

• Nutrient-dense nuts such as almonds are amazing stress fighters thanks to high levels of magnesium, zinc, vitamins B and E, plus healthy oils.

• Animal foods; although some can help relieve stress, don't go overboard, as high amounts of protein increase levels of stress-causing dopamine and nor epinephrine in the brain.

• Most types of fish are replete with all-important B vitamins, particularly the renowned stress fighters B6 and B12. In fact, B12 is one of the most important vitamins involved in the synthesis of the "happy" brain chemical serotonin; a vitamin B12 deficiency can even lead to depression.

• Almonds are rich with vitamin B2 (riboflavin), vitamin E, magnesium, and zinc. B vitamins and magnesium are involved in the production of serotonin, which helps regulate mood and relieve stress. Zinc has also been shown to fight some of the negative effects of stress, while vitamin E is an antioxidant that destroys the free radicals related to stress and heart disease.

• Bananas are packed with vitamin B, a nutrient that keeps blood pressure and stress hormones in check during high-tension situations.

• Avocado lowers blood pressure thanks to high contents of potassium and healthy fat (monounsaturated).

• Milk also contains antioxidants that help destroy free radicals associated with stress.

• Blueberries are also a good source of fiber, which can help relieve the cramps and constipation that can occur in times of stress

Foods to avoid in stress:

Food items like Tea, coffee, cocoa, junk foods, egg yolks, butter, cheese, meat, coconut oil, cashews, beverages like soda, chocolate, sugar, alcohol etc. which aggravate the signs and symptoms are to be avoided.

Sports Nutrition

Eating a balanced diet is key to sports nutrition. Sports nutrition is different from normal nutrition because the athlete requires more amounts of macro and micro nutrients in order to perform well. Fluids are also important as athletes lose a lot of fluids, and dehydration is common. Because of their heavy training and strenuous activities the right nutrition should be provided.

Energy: Energy requirements vary with weight, height, age, sex and metabolic rate with the type, intensity, frequency and duration of training and performance. Persons who exercise 30 to 40 minutes per day, three times a week and the nutritional needs they can meet are 25 to 35 kcals/day. An athlete weighing 50 kg doing intense training of 2 to 3hours per day five to six times a week spends 600 to 1200 kcals energy a day. Thus the energy requirements are increased to 50 to 80 kcal/day. For heavier athletes calories needs can be increased to 100 to 150kcals/day.

Carbohydrates: The amount of carbohydrates required by the athletes depends on the total daily energy expenditure, type of training and sports, environment etc. Carbohydrate intake ranges from 5 to 7g/kg /day. Increased needs can demand to 7 to 10g/kg/day. Commercial sports drinks providing easily digested high carbohydrate fluids are popular with athletes. Foods high in fat, fiber and lactose should be avoided as they may cause gastrointestinal distress. Appropriate pregame meals are bagel with jam or jelly, dry cereal, baked potato, spaghetti, fruit smoothie prepared with a protein powder.

          

Protein:  The average adult requires 0.8 to 1gm/kg/day of protein. Athletes need protein to rebuild muscle and for tissue repair. Protein intake also allows for proper utilization of carbohydrates for energy. Strength training athletes actually require high amounts of carbohydrates than fats or proteins. As proteins cannot be oxidized rapidly enough to meet the demands of high intensity exercises. Strength training athletes need 1.4 to 1.8 g/kg/day. Endurance athletes need 1.2 to 1.4 g/kg/day. The main sources of proteins are meat, eggs, milk, soy, beans.

Fat: Fat also provides energy; 1 gm of fat provides 9 kcals. This is almost double to energy provided by carbohydrates and proteins. Apart from providing calories it also supplies essential fatty acids that are necessary for skin, hormones and transport of fat soluble vitamins. Fat is a valuable metabolic fuel for muscle activity. Athletes should consume 20 to 30% of their calories from fat.

Vitamins: Vitamins and minerals in exercise have an important role. Deficiencies of vitamins are supplemented in the diet. If athlete meets requirements for increased energy, the vitamin and mineral requirements also be met. In exercise metabolism is increased and this increased needs demand for B vitamins. B vitamins should be supplemented for some athletes such as rowers, wrestlers who consume low calorie diets. If a athlete is a vegetarian then deficiency of vitamin B12 may occur so it should be supplemented. Folic acid should also be supplied through diet , and eat foods rich in folic acid such as fortified foods, whole grains , fruits and vegetables. Vitamin C and E acts as antioxidants and have protective effect against exercise induced oxidative injury and the acute immune response changes the exercise produces.

Minerals: Iron has one of the most critical implications for sports performance. Iron deficiency anemia limits aerobic endurance and the capacity for work. The factors which affects the low iron levels are poor diet, calorie restricted diet, a female athlete with heavy menstrual losses. All athletes should be screened on regular basis of their hemoglobin levels. Heavy training also causes decrease in serum ferritin and hemoglobin specially in conditioning phase known as sports anemia. Especially for female athletes osteoporosis is common this is due to calcium deficiency. Diet should be modified and should include calcium rich foods. Also vitamin D should be in proper. Calcium foods such as calcium fortified milk, soy milk tofu, ragi are all good sources.

Fluids: Fluid balance should be maintained properly. Because exercise produces heat regular fluid intake is essential for maintaining a body temperature that maximizes. Approximately 20% of water comes from water found in foods. Remaining 80% comes from plain water, juice, milk, tea, soup etc.  Fluid intake should be adequate. Drinking after, before and during any kind of sports activity is to prevent overheating and dehydration. There are many sports drinks available to keep healthy and active.

Supplements: Amino acids and immune boosters like glutamine can be provided. Supplements such as high energy drinks, Nutrition bars, high protein powder diets and immune booster powders can be given. Muscle consists of 60% of pool as glutamine and to build muscle athletes need glutamine and it also acts as immune booster.

Importance of healthy breakfast

A healthy breakfast is necessary every day. Breakfast is a right way to start the day’s nutrition in right way. Eating regular and healthy breakfast maintains a healthy weight and improves overall health. But most of the people think that if they skip breakfast they can lose weight, but in fact it is not true. Breakfast means you are breaking the fast after a long night of sleep; eat breakfast like a king is what you should always remember. You should eat within an hour of getting up. If you skip your breakfast your body metabolism becomes slow. Higher energy levels are maintained if you eat breakfast. Glucose the sole source of energy for brain and the continuous supply of glucose is necessary to improve concentration and memory. If you skip the breakfast this may lead to poor memory and decreases the concentration, low blood sugar levels are maintained. While you skip your breakfast you may have high craving for the food you eat at lunch time and this may lead to weight gain. Instead of skipping its always better to eat in a smaller portion. It is good to include variety of foods in your breakfast. A healthy breakfast is that which contains variety of foods like cereals, fruits, milk and vegetables. It is always good to include complex carbohydrates or whole grains in your breakfast and this may give u satiety. Your healthy breakfast boosts your body metabolism. Many types of breakfast items are available according to the region. But a healthy breakfast is the meaning for what good foods we choose to maintain our health.