Taking Care in Rainy Seasons

Taking precautions in Rainy seasons is very- very important. The beginnings of the rainy season are vigorously welcomed by everybody after experiencing the boiling heat of summer. In rainy season the immunity of our body and reduces and make us vulnerable to many diseases which are commonly connected with this season. It is point in time for us to keep our body resistant against diseases by boosting our immunity and taking precautions against these diseases.The diseases associated with rainy season are malaria, jaundice, gastro intestinal infections like typhoid and cholera. Apart from these, viral infections like cold and cough also make their presence.A small pool of water, especially rainwater is become breeding grounds for mosquitoes which spread diseases like malaria and dengue fever. As a precautionary measure against mosquito bite born diseases one can use mosquito net around the bed which is better choice to mosquito repellants like mats and coils. A mosquito repellant cream is the best choice when you are away from home. Fumigating the house with smoke of dried Neem leaves in evenings for 1-2 minutes is an excellent Ayurvedic remedy to keep mosquitoes away.

Hygiene is very important during rainy season as infection through water is very common. Pollution of drinking water during rainy season is very common. So make sure the water you are consuming is not contaminated. It is very necessary to drink clean and pure water when water borne rainy seasons diseases like diarrhea and gastro intestinal infections intimidate us. Drinking boiled water at home is strongly recommended to tap water. Prefer mineral water of government certified companies when you are away from home.

Walking in dirty water during rainy season leads to plentiful fungal infections which affect toes and nails. Diabetic patients have to take a special care about their feet. Always keep your feet dry and clean. Avoid walking in dirty water. Keep your shoes, socks and raincoats dry and clean.
Precautions have to be taken to prevent humidity and growth of fungus on and around the house where asthmatic patients live. Avoid fumigation in case of asthmatic patients. Always keep the surrounding dry and clean. Do not allow water to get accumulated around. As far as possible drink only filtered water, that has not been stored for several days. Do not enter air conditioned room with wet hair and moist cloths. Dry your feet and webs with soft dry cloth whenever they are wet. Wash vegetables with clean water and steam them well to kill germs. Avoid eating uncooked foods and salads. Drink plenty of water and keep your body well hydrated. Do not allow kids to play in sluggish polluted water filled puddles.

Also make sure that water or food is being stored in a clean air tight container. Avoid eating chats, pakoda’s, snacks, cut fruits and juices from roadside vendors. If you are eating out make sure the place you have chosen conforms to some basic standards of quality and hygiene or you can acquire serious infections like viral fever and diarrhea. Rainy season also increases your craving for fried foods. So beware weightwatchers.

Enjoy the season with pakoda’s but they should be homemade and because they are very high in calories you must check the quantity, method of preparation and of course the frequency with which you are take in as food.

Stay Safe On Rainy Season

Below, you will find safety tips on Staying Safe during the Rainy Season:

Slips & Falls

• Wear appropriate footwear with solid support and slip resistant soles.
• Don’t be in a hurry; avoid slipping on wet sidewalks or walkways by taking slow, short steps.
• Avoid walking through puddles no matter how shallow they appear.
• Avoid using wet stairs; use the elevator during the rainy season.
• If you do use the stairs, never walk the stairs with your hands in your pockets, and always use the handrails.
•

Be alert to water that may be tracked in around doorways; be a leader in safety by cleaning up wet hazards.
• Make sure that there are entry matt’s in the doorways so workers can dry their feet before entering.

While Driving

• Give yourself more time for heavy traffic due to rain.
• Obey the speed limit and drive slower in the rain; the roads are very slick when wet!
• Maintain an extra distance between you and the vehicle in front of you.
• Make sure that the windshield wipers are in proper working order; change the wiper blades before the rainy season arrives.
• Make sure that the defroster is in proper working order; keep the dash clear so as to not block the defroster.
• Turn on your headlights while driving during rainy weather.
• Do not drive around road barricades; they are there for your safety, the road or bridge may be washed out.
• Avoid driving into flooded areas; if your vehicle stalls in rapidly rising floodwaters, abandon it immediately and climb to higher ground.

Handy things to be kept in the car :

Hammer: to break the glass in case of an auto-lock system failure.
Thick nylon rope, about 20 meters long, with a hook
Fully charged powerful torch.
A working whistle.
Plastic sheets and spare umbrella.
Keep extra tyre (stepni) ready all the times.
Adequate dry, non -perishable food items.
Adequate quantity of water.
A well equipped emergency first aid kid. 

ABSOLUTE DONT'S IN RAINY SEASON DRIVING

Don’t drive in heavy rain - When visibility is so limited that the edges of the road or other vehicles cannot be seen at a safe distance, it is time to pull over and wait for the rain to ease up. It is best to stop at rest areas or other protected areas. If the roadside is your only option, pull off as far as possible, and wait until the rain slows. Keep your headlights on and turn on emergency flashers to alert other drivers.
Do not apply brakes suddenly while driving in the rain, instead control the speed with the accelerator, pump the brake peddle and apply the brake slowly, as sudden braking may result in skidding or overturning of the vehicle.
Do not suddenly swing the vehicle while driving in the rain which can result in the vehicle skidding or rolling over.
Avoid driving in the rain during darkness. A simple but important thumb rule is “if you can’t see the road, there is no road”. At night, rainy roads become especially treacherous. The glare of oncoming lights is amplified by the rain on your windscreen which causes temporary loss of visibility, which can result in an accident. This also increases driver fatigue. Livestock, pedestrians, bicycles & other two wheelers are extremely hard to spot and even harder to avoid.
Never drive through moving water until and unless you can see the ground clearly. if you can't see the ground through it; your vehicle could be swept off the road.
Avoid off-road driving.it's hard to judge the actual depth of puddles and you can easily become stuck.
During thunderstorm avoid contact with metal or conducting surfaces outside and inside the vehicle. Lightning that strikes nearby can travel through wet ground to your car.


The rainy season is upon us once again. While we appreciate the rain and what it can do for the valley, precautions should be taken to ensure safety for you and your co-workers.

Heavy Rain and Wind Storm Pet Care Advice

When it comes to severe weather, it seems some animals have good instincts, however, companion pets such as cats, dogs and rabbits etc., due to being domesticated, may have lost a lot of their instinctual urges and need our protection. This also includes farm animals.

Below are some of our top tips:

* Make sure your pets are micro chipped. In the event of a storm/flash flood, pets can panic and may run away, become disoriented and get lost. A micro chipped pet has the best possible chance of being returned to its owner.

* Make sure all your pets’ vaccinations are up to date.

* Make sure your animal has plenty of shelter. Ideally, all animals should be kept indoors during severe weather conditions, especially during heavy rain/flooding.

* If you are allowing your pet outside to pee or poo, put them on a lead and walk out with them. Only allow them limited access to relieve themselves and take them back into the house as soon as possible.

* If you have pets living in your back garden, e.g. rabbits, please make sure their hutches are brought indoors or are placed safely into a sturdy garden shed/garage. Do not leave rabbit hutches around or near a fence/tree that may collapse onto it during a high wind.

* If your home is located in a flood area, make sure that, in the event you are required to evacuate, all pet carriers are kept by the door in preparation for such an emergency and you have stocked up on plenty of sustenance for your animals; including bedding. Hotels, guest houses or shelters will not always provide food and water for your animals.

* If you own exotic pets, make sure you have extension leads so that you can plug in heat lamps and if you have an aquarium, invest in a back up air filter.

* For farm animals it’s advisable to fence off a pasture area on high ground. Cows and horses are examples of farm animals that can be caught off guard during flooding and will require a safe pasture before water rises in order to secure their best chances of survival.


For more weather information, log onto www.met.ie


For general flooding advice read more on http://flooding.ie/en/

TEA vs COFFEE

KNOW THE FACTS:-

Pyramid Meditation.

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HOW LONG "Plastic Bags" TAKES TO DECOMPOSE?

Just think about the below list before you are

throwing something to the soil.

• Paper Towel – 2-4 weeks
• Banana Peel – 3-4 weeks
• Paper Bag – 1 month
• Newspaper – 1.5 months
• Apple Core – 2 months
• Cardboard – 2 months
• Cotton Glove – 3 months
• Orange peels – 6 months
• Plywood – 1-3 years
• Wool Sock – 1-5 years
• Milk Cartons – 5 years
• Cigarette Butts – 10-12 years
• Leather shoes – 25-40 years
• Tinned Steel Can – 50 years
• Foamed Plastic Cups – 50 years
• Rubber-Boot Sole – 50-80 years
• Plastic containers – 50-80 years
• Aluminum Can – 200-500 years
• Plastic Bottles – 450 years
• Disposable Diapers – 550 years
• Monofilament Fishing Line – 600 years

• Plastic Bags – 200-1000 years

PET CARE : IN EMERGENCY.

Killer of CANCER than Chemo Theraphy

"10000 times stronger killer of CANCER than Chemo".. do share it.. can save many lives, fill up hopes and build confidence in the patients...

The Sour Sop or the fruit from the graviola tree is a miraculous natural cancer cell killer 10,000 times stronger than Chemo.

Why are we not aware of this? Its because some big corporation want to make back their money spent on years of research by trying to make a synthetic version of it for sale.

So, since you know it now you can help a friend in need by letting him know or just drink some sour sop juice yourself as prevention from time to time. The taste is not bad after all. It’s completely natural and definitely has no side effects. If you have the space, plant one in your garden.
The other parts of the tree are also useful.

The next time you have a fruit juice, ask for a sour sop.

How many people died in vain while this billion-dollar drug maker concealed the secret of the miraculous Graviola tree?

This tree is low and is called graviola ! in Brazi l, guanabana in Spanish and has the uninspiring name “soursop” in English. The fruit is very large and the subacid sweet white pulp is eaten out of hand or, more commonly, used to make fruit drinks, sherbets and such.

The principal interest in this plant is because of its strong anti-cancer effects. Although it is effective for a number of medical conditions, it is its anti tumor effect that is of most interest. This plant is a proven cancer remedy for cancers of all types.

Besides being a cancer remedy, graviola is a broad spectrum antimicrobial agent for both bacterial and fungal infections, is effective against internal parasites and worms, lowers high blood pressure and is used for depression, stress and nervous disorders.

If there ever was a single example that makes it dramatically clear why the existence of Health Sciences Institute is so vital to Americans like you, it’s the incredible story behind the Graviola tree..

The truth is stunningly simple: Deep within the Amazon Rainforest grows a tree that could literally revolutionize what you, your doctor, and the rest of the world thinks about cancer treatment and chances of survival. The future has never looked more promising.

Research shows that with extracts from this miraculous tree it now may be possible to:
* Attack cancer safely and effectively with an all-natural therapy that does not cause extreme nausea, weight loss and hair loss
* Protect your immune system and avoid deadly infections
* Feel stronger and healthier throughout the course of the treatment
* Boost your energy and improve your outlook on life

The source of this information is just as stunning: It comes from one of America ‘s largest drug manufacturers, th! e fruit of over 20 laboratory tests conducted since the 1970's! What those tests revealed was nothing short of mind numbing… Extracts from the tree were shown to:

* Effectively target and kill malignant cells in 12 types of cancer, including colon, breast, prostate, lung and pancreatic cancer..
* The tree compounds proved to be up to 10,000 times stronger in slowing the growth of cancer cells than Adriamycin, a commonly used chemotherapeutic drug!
* What’s more, unlike chemotherapy, the compound extracted from the Graviola tree selectivelyhunts
down and kills only cancer cells.. It does not harm healthy cells!

The amazing anti-cancer properties of the Graviola tree have been extensively researched–so why haven’t you heard anything about it? If Graviola extract is

One of America ‘s biggest billion-dollar drug makers began a search for a cancer cure and their research centered on Graviola, a legendary healing tree from the Amazon Rainforest.

Various parts of the Graviola tree–including the bark, leaves, roots, fruit and fruit-seeds–have been used for centuries by medicine men and native Indi! ans in S outh America to treat heart disease, asthma, liver problems and arthritis. Going on very little documented scientific evidence, the company poured money and resources into testing the tree’s anti-cancerous properties–and were shocked by the results. Graviola proved itself to be a cancer-killing dynamo.
But that’s where the Graviola story nearly ended.

The company had one huge problem with the Graviola tree–it’s completely natural, and so, under federal law, not patentable. There’s no way to make serious profits from it.

It turns out the drug company invested nearly seven years trying to synthesize two of the Graviola tree’s most powerful anti-cancer ingredients. If they could isolate and produce man-made clones of what makes the Graviola so potent, they’d be able to patent it and make their money back. Alas, they hit a brick wall. The original simply could not be replicated. There was no way the company could protect its profits–or even make back the millions it poured into research.

As the dream of huge profits evaporated, their testing on Graviola came to a screeching halt. Even worse, the company shelved the entire project and chose not to publish the findings of its research!

Luckily, however, there was one scientist from the Graviola research team whose conscience wouldn’t let him see such atrocity committed. Risking his career, he contacted a company that’s dedicated to harvesting medical plants from the Amazon Rainforest and blew the whistle.

Miracle unleashed
When researchers at the Health Sciences Institute were alerted to the news of Graviola,! they be gan tracking the research done on the cancer-killing tree. Evidence of the astounding effectiveness of Graviola–and its shocking cover-up–came in fast and furious….

….The National Cancer Institute performed the first scientific research in 1976. The results showed that Graviola’s “leaves and stems were found effective in attacking and destroying malignant cells.” Inexplicably, the results were published in an internal report and never released to the public…

….Since 1976, Graviola has proven to be an immensely potent cancer killer in 20 independent laboratory tests, yet no double-blind clinical trials–the typical benchmark mainstream doctors and journals use to judge a treatment’s value–were ever initiated….

….A study published in the Journal of Natural Products, following a recent study conducted at Catholic University of South Korea stated that one chemical in Graviola was found to selectively kill colon cancer cells at “10,000 times the potency of (the commonly used chemotherapy drug) Adriamycin…”

….The most significant part of the Catholic University of South Korea report is that Graviola was shown to selectively target the cancer cells, leaving healthy cells untouched. Unlike chemotherapy, which indiscriminately targets all actively reproducing cells (such as stomach and hair cells), causing the often devastating side effects of nausea and hair loss in cancer patients.

…A study at Purdue University recently found that leaves from the Graviola tree killed cancer cells among six human cell lines and were especially effective against prostate, pancreatic and lung cancers Seven years of silence broken–it’s finally here!

 — 

WHAT IS IMEI ....?

Every handset has a built-in IMEI (International Mobile Equipment Identification) number or ESN (Electronic Serial Number), the phone's unique I.D, normally a 15 digit code. It is usually manually displayed on the box of every new cell phone and can also be found on a label, displayed on the rear inside the phone, behind the battery. With most handsets the IMEI can be retrieved by typing the following code on the keypad: *#06#

IMEI EXAMPLE: 123456786543210

123456 - The first six digits being the (TAC) Type Approval Code. The first two digits is the code for the country approval.
78 - The next two digits is the (FAC) Final Approval Code.
654321 - The next six digits is the Phone Serial Number.
0 - The last digit is an additional number.

With GSM phones the IMEI consist of numbers, and with CDMA phones the IMEI is a combination of numbers and letters.

Click here for to know about  your IMEI details

Where our leather bags come from...?

 Please don't use leather accessories. 

We have no right to kill animals to make fashion statement!!!! 
Remember - Killing will stop only when demand declines!!! 
Please send this to as many people as you know.

They are crying for help....Lets help them survive!!!

JOURNEY 2 - REALLY AMAZING MOVIE.

DVD - TORRENT- ENGLISH 711 MB
DVD - TORRENT - TELUGU, HINDI, ENGLISH - 818 MB

BLUERAY - HD - TORRENT -ENGLISH - 720 PIXELS - 4486 MB

BLUERAY - HD - TORRENT - ENGLISH 1024 PIXELS - 6727 MB

Eyes...So Sensitive...Don't starin.

TAKE CARE OF YOUR EYES WHILE USING PC

During a recent visit to an optician, one of my friend was told of an exercise for the eyes by a specialist doctor that he termed as 20-20-20. It is apt for all of us, who spend long hours at our desks, looking at the computer screen.

I Thought I'd share it with you.

20-20-20

Step I :-


After every 20 minutes of looking into the computer screen, turn your head and try to look at any object placed at least 20 feet away. This changes the focal length of your eyes, a must-do for the tired eyes.

Step II :-

Try and blink your eyes for 20 times in succession, to moisten them.

Step III :-

Time permitting of course, one should walk 20 paces after every 20 minutes of sitting in one particular posture. Helps blood circulation for the entire body.

Circulate among all if you care. They say that your eyes are mirrors of your soul, so do take care of them, they are priceless.

Stop Plastic for Safe Life.

Airline Manager & Train station ( Face Book Games )

Create and manage your own airline. Build up a solid economy and get investors to your company.

Click here to PLAY :  AIRLINE MANAGER GAME 

 ( With Your Facebook account )
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TrainStation is a casual flash game on Facebook. It is a game where you build your own trainstations, gather resources, complete contracts and build an entire railway empire.

Click here to PLAY :  TRAIN STATION GAME 
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Amazing Windows 8

91 Healthiest Foods (Only Veg).

In the fast-paced world of nutrition research, it seems like a hot discovery hits the news every week. So we asked prominent scientists doing groundbreaking work on how edibles stave off illness to pin down the 91 most nutrient-packed foods.  To make our list, a food had to be very rich in at least one vitamin, mineral or other compound known to protect against cancer, heart disease or other diseases.  Be supermarket smart and use this list as your shopping list.  you body will be glad you did!

GLOSSARY OF HEALTHY-FOOD TERMS:

• ANTHOCYANINS:  Plant pigments that help protect you from heart disease.
• ANTIOXIDANT:  A substance that prevents harmful molecules called free radicals from damaging DNA.  Free radicals may be a cause of cancer, heart disease and other chronic diseases.
• CAROTENOIDS:  Antioxidant plant pigments that are converted to vitamin A by the body.  There are several types: beta-carotene, a major plant source of vitamin A, which lowers the risk for heart disease and cancer; lutein and zeaxanthin, which are linked to a reduced risk of age-related macular degeneration, a major cause of vision loss and blindness in older adults; lycopene, linked with a lower risk of heart attack and cancer.
• CONJUGATED LINOLEIC ACID:  Beef, lamb and full-fat cheeses are rich in CLA, which halts tumor formation in animals.  
• ELLAGIC ACID:  A plant compound that detoxifies and traps carcinogens.
• FAVONOIDS:  Plant compounds that deter cancer in a number of ways.
• FOLIC ACID:  B vitamin that helps prevent birth defects and lower levels of homocysteine, an amino acid linked to heart disease.
• INDOLES:  Compounds that help fight cancer.
• ISOFLAVONES:  Compounds that act as weak estrogens (phytoestrogens).  Eating 90 mg of isoflavones daily can improve bone density.
• ISOTHIOCYANATES:  Compounds, including sulphoraphane, that protect against cancer.
• LIGNANS:  Phytoestrogens that help prevent cancer.
• MONOUNSATURATED FAT:  The heart-healthiest type of fat.
• OMEGA-3 FATTY ACIDS:  A type of fat that reduces the risk factors for heart disease.
• ORGANOSULFIDES:  Substances that help lower cholesterol.
• PHYTOESTROGENS:  Compounds that are structurally similar to human estrogen.  One difference: They do not promote breast and endometrial cancer.  In fact, they help protect against these cancers, while providing many of the same heart-and bone-protective effects as human estrogen.

  THE 91 HEALTHIEST FOODS
  Fruit	Fat/Calorie Breakdown	Body Benefits
  (1) Apples	1 medium apple: 81 calories, 0 g fat	An apple's 3 g of fiber help you meet your fiber goal of 20 g to 30 g daily.  High-fiber diets can lower heart disease risk.
  (2) Apricots	3 apricots: 51 calories, 0 g fat	A good source of beta-carotene (which is converted to vitamin A by the body), providing the equivalent of 35% of the RDA for vitamin A
  (3) Bananas	1 medium: 105 calories, 0 g fat	Bananas are a great source of potassium, which plays a key role in heart health and muscle function.  Plus each one has 2 g of fiber.
  (4) Blackberries	1 cup: 74 calories, 0 g fat	This fruit boasts a whopping 10 g of fiber in a single cup.
  (5) Blueberries	1 cup: 81 calories, 0 g fat	Blueberries help prevent and treat bladder infections by making it hard for bacteria to stick to urinary tract walls.
  (6) Cantaloupe	1 cup, cubed: 84 calories, 1 g fat	An antioxidant double whammy, with 68 mg of vitamin C and enough beta-carotene to cover 65% of your daily vitamin A quota.
  (7) Cherries	1 cup: 84 calories, 1 g fat	A good source of perillyl alcohol, which helps prevent cancer in animals.  Heart-protective anthocyanins give cherries their color.
  (8) Cranberry juice	1 cup: 144 calories, 0 g fat	Fights bladder infections the same way blueberries do.
  (9) Grapefruits	1/2 fruit: 39 calories, 0 g fat	A good source of vitamin C and a compound called naringenin, which helps suppress tumors in animals.
  (10) Purple grapes and juice	1 cup seedless: 113 calories, 9 g fat	Offer three heart-guarding compounds:  flavonoids, anthocyanins and resveratrol.  (Green grapes are not rich in them)
  (11) Kiwi fruit	1 medium kiwi: 46 calories, 0 g fat	Just one little fruit packs a mean vitamin-C punch (74 mg) and an impressive 2.8 g fiber.
  (12) Mangoes	1 mango: 135 calories, 1 g fat	A single mango has enough beta-carotene to cover your RDA for vitamin A while racking up 57 mg of vitamin C.
  (13) Oranges	1 orange: 61 calories, 0 g fat	One orange provides an impressive 50 g to 70 g of vitamin C, 40 mcg of folic acid and 52 mg of calcium.
  (14) Orange juice	1 cup: 112 calories, 0 g fat	One of the richest sources of folic acid: A cup provides one-quarter of the 400 mcg RDA for folic acid and boasts 96 mg of vitamin C.
  (15) Calcium- enriched orange juice	1 cup (from concentrate): 112 calories, 0 g fat	drinking this beverage is a healthful way to make a 300-350 mg dent in your daily 1500 mg calcium requirement.
  (16) Papayas	1 cup, cubed: 55 calories, 0 g fat	Loaded with vitamin C (86 mg per cup), a healthy dose of fiber (2.5 g) and a sprinkling of beta-carotene and calcium.
  (17) Prunes	1/3 cup, stewed: 87 calories, 0 g fat	Prunes' famed laxative effect is no mystery: There are 5 g of fiber (both soluble and insoluble) in just 1/3 cup.
  (18) Raspberries	1 cup: 60 calories, 0 g fat	Teeming with 8 g of fiber per cup, they also boast vitamin C, ellagic acid and anthocyanins.
  (19) Red grapefruit	1/2 fruit: 37 calories, 0 g fat	All the goodies of white grapefruit and more: They provide up to 100% of the RDA for vitamin A and are also high in lycopene.
  (20) Strawberries	1 cup, sliced: 50 calories, 0 g fat	Strawberries have high levels of ellagic acid and anthocyanins, and are rich in vitamin C (95 mg per cup) and fiber (3.8 g per cup).
  Vegetables	Fat/Calorie Breakdown	Body Benefits
  (21) Artichokes	1 medium: 60 calories, 0 g fat	In addition to their high fiber content (6 g), artichokes contain a flavonoid that has been shown to reduce skin cancer in animals.
  (22) Arugula	1 cup: 5 calories, 0 g fat	A cruciferous (cabbage family) veggie, this tangy green contains cancer-preventative compounds such as isothiocyanates.
  (23) Avocado	1/2 avocado: 170 calories, 13 g fat	Yes, they're high in fat, but fortunately half of it's the heart-healthy monounsaturated variety.  And they're a good source of vitamin E.
  (24) Beets	1/2 cup, sliced: 37 calories, 0 g fat	Beta-cyanin, which gives beets their reddish-purple color, is a disease-fighting antioxidant.
  (25) Bok choy	1 cup, cooked: 20 calories, 0 g fat	This staple of Chinese cuisine contains isothiocyanates, plus lots of calcium (158 mg per cup) and vitamin C (44 mg per cup).
  (26) Broccoli	1 cup, cooked: 44 calories, 0 g fat	This super food is loaded with sulphoraphane.  Then there's the 72 mg of calcium, 78 mcg of folic acid and all the vitamin C.
  (27) Broccoli sprouts	1/2 cup: 10 calories, 0 g fat	As protective as broccoli is, these little sprouts may be even better.  They're sprouting up in health food stores and supermarkets.
  (28) Brussels sprouts	1/2 cup, cooked: 30 calories, 0 g fat	Along with good-for-you isothiocyanates and indoles, these vegetables give you an impressive 48 mg of vitamin C.
  (29) Cabbage	1 cup raw, chopped: 22 calories, 0 g fat	The indoles in cabbage help make it a cancer fighter. For a healthy coleslaw, top shredded raw cabbage with low fat dressing.
  (30) Cauliflower	1 cup, raw: 24 calories, 0 g fat	Another great source of indoles; plus it's high in fiber (2.5 g per cup) and vitamin C (72 mg per cup).
  (31) Carrots	1 medium: 26 calories, 0 g fat	A stellar source of beta-carotene.  one carrot contains twice the RDA for vitamin A.  Cooked carrots are even healthier than raw.
  (32) Celery	2 medium stalks: 13 calories, 0 g fat	Celery doesn't get much hype, but it's got the goods - namely phthalides, compounds that lower blood pressure and cholesterol.
  (33) Garlic	1 clove: 5 calories, 0 g fat	Raw, cooked or granulated:  All forms contain cholesterol-fighting organosulfur compounds.
  (34) Green beans	1 cup, cooked: 43 calories, 0 g fat	Green beans carry a variety of antioxidant carotenoids, including beta-carotene, lutein and zeaxanthin.
  (35) Green pepper	1 medium: 32 calories, 0 g fat	One of the more vitamin C-rich vegetables - 66 mg per pepper - and it's got a little capsaicin, too (see peppers, below).
  (36-39) Greens (collard, kale, mustard, turnip)	1 cup, cooked: 29 to 49 calories, 0 to 1 g fat	These greens are packed with disease fighters:  lutein, zeaxanthin, and isothiocyanates and 93 to 226 mg of calcium per cup.
  (40) Onions	1/2 cup, chopped: 30 calories, 0 g fat	They're important suppliers of the same heart-healthy organosulphur compounds that are found in garlic.
  (41) Peas	1/2 cup, cooked: 67 calories, 0 g fat	A good source of the carotenoids lutein and zeaxanthin - both of which help protect against age-related eye disease.
  (42)  Peppers (hot)	1 pepper: 18 calories, 0 g fat	Their phytochemical claim to fame is capsaicin, which helps short-circuit the cancer process.
  (43)  Potato (white)	(1) 7 oz. potato: 220 calories, 0 g fat	Don't peel it, and you get a generous 5 g of fiber, 43% of the day's vitamin C requirement and a major dose of potassium.
  (44) Pumpkin	1/2 cup, canned: 41 calories, 0 g fat	Gives you three times the RDA for vitamin A and 3/5 g of fiber.  Use canned pumpkin to make pumpkin bread, risotto and soup.
  (45) Radishes	4 radishes: 4 calories, 0 g fat	The beginning of the bite is cool, but soon things get hot; chewing activates the veggies' indoles and isothiocyanates.
  (46) Romaine and other dark lettuce	2 cups, shredded: 18 calories, 0 g fat	The darker the green, the more carotenoids.  These lettuces are also high in folic acid: There's 40% of the RDA in 2 cups of romaine.
  (47) Peppers, red, sweet	1 pepper: 32 calories, 0 g fat	An improved version of the already top-notch green pepper, with twice its vitamin C content and a day's supply of vitamin A.
  (48) Seaweed	1 cup: 32 calories, 0 g fat	Seaweed is carotenoid and calcium-rich and has a delicate taste.
  (49) Spinach	1 cup, cooked: 41 calories, 0 g fat	Offers enough beta-carotene to surpass the RDA for vitamin A, a ton of lutein and more than half the RDA for folic acid.
  (50) Squash (winter types, butternut)	1 cup, cooked: 82 calories, 0 g fat	Not only does a cup equip you with three day's worth of vitamin A but it fulfills nearly 10% of your daily calcium needs.
  (51) Tomatoes	1 tomato: 26 calories, 0 g fat	Technically considered a fruit, tomatoes are loaded with cancer-fighting lycopene and are great sources of vitamin C.
  (52) Turnips	1 cup, cooked, cubed: 32 calories, 0 g fat	Neglected members of the cruciferous family, turnips provide both indoles and isothiocyanates and 3 g fiber.
  (53) Watercress	2 cups: 8 calories, 0 g fat	One of its compounds detoxifies a major carcinogen in tobacco and as such may help prevent lung cancer.  Also contains carotenoids.
  (54) Yams, sweet potatoes	1/2 cup, mashed: 103 calories, 0 g fat	They win the carotenoid prize, with astonishing levels amounting to six times the RDA for vitamin A.
  Tea, Herbs and Spices	Fat/Calorie Breakdown	Body Benefits
  (55) Chives	1 tbsp: 1 calorie, 0 g fat	A member of  the same family as garlic, chives contain cholesterol-lowering organosulfides.
  (56) Cinnamon	1/2 tsp: 3 calories, 0 g fat	Recent research found that 1/4 tsp to 1 tsp of cinnamon daily improves insulin function and, in turn, blood-sugar control.
  (57) Ginger	(5) 1 inch slices: 8 calories, 0 g fat	Helps quell nausea and may reduce joint inflammation in diseases such as rheumatoid arthritis.
  (58) Horseradish	1 tsp prepared horseradish: 2 calories, 0 g fat	Whether it's fresh, jarred or in the sharp green wasabi served with sushi, horseradish is infused with anticancer isothiocyanates.
  (59) Mint	2 tbsp: 5 calories, 0 g fat	Spearmint, the type normally found in the fresh herb section of your grocery, is rich in covone, an antioxidant and anticarcinogen.
  (60) Mustard	1/2 tsp mustard seed: 8 calories, 0 g fat	Both prepared yellow mustard and mustard seed contain health-protective isothiocyanates.
  (61) Parsley	2 tbsp, chopped: 3 calories, 0 g fat	Parsley is a great source of several carotenoids: beta-carotene, lutein and zeaxanthin. Try it in tabbouleh.
  (62) Rosemary	1/2 tsp dried or 1 tsp fresh h:1 calorie, 0 g fat	Test-tube studies found that carnosol, a compound in rosemary, thwarts the action of carcinogens.
  (63) Sage	1/2 tsp ground: 1 calorie, 0 g fat	Contains a variety of monoterpenes, substances that prevent the spread and progression of tumors.
  (64) Tea, black or green	1 cup: 2 calories, 0 g fat	Tea (regular and decaf) and its antioxidant catechins are linked to reduced heart-disease risk. Tea may also help inhibit cancer.
  (65) Turmeric (used in curry spice)	1/2 tsp: 4 calories, 0 g fat	This spice gets its yellow color from compounds called curcumins, which have reduced the size of tumors in animals 50%.
  Beans & Soy	Fat/Calorie Breakdown	Body Benefits
  (66) Beans (kidney, black, navy)	1 cup, cooked: 220 to 270 calories, 0 g fat	A super rich fiber source, ranging from 6 g to 16 g per cup, depending on the variety.  Also high in iron.
  (67) Soy milk	1 cup: 81 calories, 4 g fat	A cup has 20 mg to 25 mg of health-promoting isoflavones.
  (68) Soy protein isolate powder	1 oz: 95 calories, 1 g fat	studies show that it takes 25 g of soy protein daily (the amount in just 1 1/4 oz to 3 oz of the powder, depending on the brand) to get a 10% drop in cholesterol.  Try blending it in a smoothie.
  (69) Tofu	1/2 cup: 97 calories, 6 g fat	A rich source of isoflavones.  Studies indicate that 90 mg of isoflavones daily improves bone density; 1/2 cup of tofu has 30 g.
  (70) Textured vegetable protein	1/2 cup, rehydrated: 60 calories, 0 g fat	This is the stuff that mimics meat in vegetarian chili.  TVP is one of the richest sources of isoflavones, at 40 mg per 1/2 cup.
  Dairy	Fat/Calorie Breakdown	Body Benefits
  (71) Cheese (full fat)	1 oz: 70 to 110 calories, 6 g to 9 g fat	One ounce packs 210 mg of calcium and a dose of conjugated linoleic acid (CLA).  It's high in saturated fat; eat with low fat foods.
  (72) Skim milk	1 cup: 90 calories, 0 g fat	Our calcium lifeline at 300 mg per cup, and one of the few dietary sources of vitamin D, which is vital to calcium metabolism.
  (73) Yogurt (plain low fat or nonfat)	1 cup low fat: 150 calories, 3.5 g fat	Those friendly bacteria (called probiotics) in yogurt help boost immunity and prevent yeast infections.
  Nuts, Seeds, Oils	Fat/Calorie Breakdown	Body Benefits
  (74) Almonds	1/2 oz (11 nuts): 83 calories, 7 g fat	A recent study showed that a daily 3 1/2 oz serving of almonds can lower LDL cholesterol 14%.
  (75) Brazil nuts	1/2 oz (4 to 4 nuts): 93 calories, 9 g fat	Just three to four nuts deliver an astronomical 420 mcg of selenium, eight times the recommended daily amount.
  (76) Peanut butter	2 tbsp: 200 calories, 16 g fat	Eating five ounces of nuts weekly reduces heart-disease risk. Buy peanut butter without partially hydrogenated oils.
  (77) Sunflower seeds	1/4 cup: 205 calories, 18 g fat	One of the richest sources of vitamin E (besides oils), with an impressive 6 IUs in just 1/4 cup.
  (78) Tahini	1 tbsp: 89 calories, 8 g fat	Amazingly, 1 tbsp of the stuff has got 64 mg of calcium, 1.3 mg of iron and nearly one mg of zinc.  And it's a good source of  protein.
  (79) Walnuts	1 oz (14 halves): 182 calories, 17 g fat	Walnuts are exceptionally rich in an omega-3 fatty acid called alpha-linolenic acid, which helps protect against heart disease.
  (80) Canola oil	1 tbsp: 124 calories, 14 g fat	The only cooking oil that's rich in the two healthiest fats: monounsaturated and omega-3's.  It's a good all-purpose oil.
  (81) Flaxseed oil	1 tbsp: 124 calories, 14 g fat	It's rich in the vegetarian form of omega-3 fatty acids.  Mix with balsamic vinegar for a tasty salad dressing.
  (82) Olive oil	1 tbsp: 120 calories, 14 g fat	Besides its extremely high monounsaturated fat content, olive oil also contains a heart-healthy compound called squalene.
  Grains	Fat/Calorie Breakdown	Body Benefits
  (83) Barley	1/2 cup, cooked: 97 calories, 0 g fat	Barley is a great source of a soluble fiber called beta-glucan (also found in oats, below), which helps lower blood cholesterol.
  (84) Bran cereal	Varies by brand. 1/2 cup: 80 calories, 1 g fat	The easiest way to make inroads into that 20 to 30 g fiber recommendation.  These cereals range from 2 g to 9 g of fiber per serving.
  (85) Flaxseed	1 tbsp seeds: 60 calories, 4 g fat	One of the richest sources of health-protective lignans and a good source of omega-3 fatty acids
  (86) Oats and oat bran	1 cup: 88 calories, 2 g fat	Studies show that a cup of cooked oat bran or 1 1/2 cups oatmeal daily lowers cholesterol 5%.
  (87) Rye crackers	(1) 4 1/2 x 2 1/2" cracker (.5 oz): 37 calories, 0 g fat	Rye crackers are one of the few foods containing rye bran.  The bran has lignans and 2.5 g of fiber per 1/2 oz of crackers.
  (88) Wheat germ	1/4 cup wheat germ: 103 calories, 4 g fat	Wheat germ is rich in fiber, provides your daily selenium dose and is one of the few foods rich in vitamin E (7U of E per 1/4 cup).
  (89) Whole grains such as bulgar	1 cup, cooked: 150 to 220 calories, 0 g to 2 g fat	Besides the lignans and vitamins, these grains supply complex carbs that mete out a slow, even supply of energy all day long.
  (90) 100% whole wheat bread	2 slices: 138 calories, 2 g fat	Each slice of 100% whole wheat bread has 1.5 g of fiber, plus other nutrients. Forget regular "wheat" bread.
  (91) Whole wheat pasta	1 cup, cooked: 174 calories, 1 g fat	It's got all the nutrients of whole wheat bread, and it's a great source of selenium as well.