Good Fats, Bad Fats, Worst Fats

Figuring out the Fats
Conventional wisdom on dietary fats has changed. Once, all fats were deemed unhealthy, and responsible for all manner of diseases, from cardiovascular disease to diabetes. But years of research have changed our thinking. We now start with the premise that all fats are not created equal—that there are good fats, bad fats, possibly-not-so-bad fats, and very bad fats. Let's take a closer look:
The Good: Unsaturated Fats
As oxymoronic as it sounds, there are actually good fats—the unsaturated kind that help fight the very diseases that consuming excess fat was said to cause. These unsaturated fats are divided into monounsaturated fats and polyunsaturated fats, and both types are thought to have beneficial effects on cholesterol levels.

Monounsaturated fats help lower LDL (bad) cholesterol while also boosting HDL (good) cholesterol.

Indian Microwave RecipesLearn How To Use Olive Oil For Indian Cooking? Delicious & Healthywww.leonardoolives.com

Polyunsaturated fats are also thought to help lower total and bad cholesterol. But monounsaturated fats tend to be favored over polyunsaturated fats because some research suggests that polyunsaturated fats are less stable, and can reduce levels of good cholesterol as well as bad.

But let's not ignore polyunsaturated fats. These are often a good source of essential omega-3 fatty acids, found mostly in cold-water fish, nuts, oils and seeds, and also in dark leafy greens, flaxseed oils and some vegetable oils. Essential fatty acids cannot be manufactured by our bodies, so eating these foods is the only way to get them. Essential fatty acids are thought to lower blood pressure, combat LDL (bad) cholesterol, fight inflammation and protect the brain and nervous system.

* Heart-Healthy Walnuts
* The Benefits of Eating Fish

Most cooking oils are made up primarily of unsaturated fats. When it comes to choosing cooking oils, each type of cooking oil varies in its ratio of monounsaturated to polyunsaturated fats. Two oils stand out for their high levels of monounsaturated fats: canola oil and olive oil. Other than nonstick cooking spray, these two oils should be in your pantry.

* Do Cooking Oils Contain Saturated Fat?
* Heart-Healthy Canola Oil
* What is Enova Oil?
* Is Extra-Light Olive Oil a Low-Fat Cooking Oil?

At the end of the day, a good fat is still a fat in terms of calories. Any labels on cooking oil that describe the oil as "light," are referring to the taste or color, not the fat or calorie content. All oils are 100 percent fat and are worth around 120 calories per tablespoon.
The Bad: Saturated Fats
Then there are the bad fats—those artery-clogging saturated fats from meat and dairy products. These fats are solid at room temperature. Saturated fats not only clog our arteries, they also directly raise total and LDL (bad) cholesterol levels. Avoid them as much as possible.

* What are the Main Sources of Saturated Fat?
* Yes or No to Cheese?
* Butter vs. Margarine

But, we are told, some saturated fats may not bad at all: some argue that coconut oil and palm oil may actually be beneficial because their particular fatty-acid make-up means they are metabolized differently in the body. So it could be that plant-based saturated fats may be more beneficial, or at least more neutral, than we think, but there is no broad consensus on this yet. And while coconut oil and palm fruit oil have been rehabilitated in the eyes of some, there are fewer proponents of palm kernel oil.

The Worst: Trans Fats

Finally, there are what are now described as the really bad fats: trans fats, also known as hydrogenated fats. Trans fats are created during a hydrogenation process, where liquid vegetable oils are converted into solid fats. Trans fats are thought to be worse for us than saturated fats because they not only raise total and LDL (bad) cholesterol, they also lower HDL (good) cholesterol.

Trans fats lurk in all kinds of processed foods, from French fries to cookies. Thanks to new food-label laws, which came into effect in January 2006, trans fats—once described as hidden fats—are now listed on all packaged foods.

And in the year or two before these label laws came into effect, there was a lot of media attention focused on trans fats, and what food manufacturers were doing to reduce trans fats in their products. But has this increased our awareness of these bad fats made an impact on our eating habits?

In a survey by the NPD Group, a market research firm, 94 percent of us are aware of trans fats, and 73 percent of us are concerned about them. But although most consumers were aware that french fries and other fried foods contained trans fats, they were less aware of the trans-fat content in other processed goods such as cakes, doughnuts, and snack foods. Indeed, 65 percent of consumers believed restaurant food was more likely to contain trans fats than food eaten at home. And despite consumers expressing a desire to avoid trans fats while eating out, sales of foods containing trans fats, such as fried chicken, are still increasing.

Either we're as confused as ever, or we choose to disregard what we know. It's hard to pass up those delicious fast-food fries or refuse to buy our favorite packaged cookies or doughnuts. But with many restaurants switching to alternative cooking oils—voluntarily or otherwise, it looks like trans fats are finally on their way out.

What Kind of Fats Should we Eat?

The bottom line is that the body needs dietary fat. Fat is a source of energy, it allows the proper function of cells and the nervous system, and fat is required for the proper absorption of certain vitamins. Fat also helps us maintain healthy hair and skin, and insulates us from the cold. Nonetheless, we should limit our fat intake to no more than 30 percent of daily calories. Anything lower than 20 percent, however, is unhealthy. Most of that fat should be unsaturated. Use liquid oils over solid fats in cooking. Choose low-fat dairy products, and the leanest cuts of meat and poultry. We should eat fish (including fatty fish such as salmon) at least twice a week, and keep processed food and fast foods to an absolute minimum.

Finally, back to trans fats: even if a food label proudly touts 0g trans fats, it doesn't transform that food into a health food. It means that the hydrogenated fat has been replaced by another kind of fat, often a saturated tropical fat, which may or may not be more beneficial.

The Benefits of Eating Fish

On the one hand, fish is a low-fat, high-protein food that fits perfectly into a healthy diet—and should be enjoyed at least twice a week. Even fatty fish, such as salmon, contain heart-healthy omega-3 fatty acids, which, among other things, help boost artery-clearing HDL cholesterol and reduce inflammation. Yet we are also told that eating fish can expose us to dangerous contaminants such as mercury, and chemicals such as PCBs. So is fish good or bad for us?

A new report by the Institute of Medicine, which advises the government on health policy, tries to help sort through the confusion. It concludes that eating fish twice a week is indeed good for us—that the potential cardiovascular benefits outweigh the risks of exposure to contaminants, and that government agencies should do a better job of promoting this message.

But despite this endorsement, researchers at the institute are unclear how eating fish fights heart disease. It may be the omega-3 fatty acids, or simply eating lean fish in place of high-fat, high-cholesterol meats. Yet they are convinced that fish-based omega-3s offer neurological benefits to babies, and help mothers carry their babies to term.

As a result, the institute states that pregnant women can consume up to 12 ounces of fish a week (including up to six ounces of albacore tuna), and should avoid fish such as shark, tilefish, king mackerel and swordfish. Surprisingly, these general guidelines also apply to children under 12. For everyone else, including those at risk of heart disease, the institute advises that if we eat more than two servings of seafood a week, we should eat a variety of fish to reduce our risk of exposure to contaminants.

The Institute of Medicine's report doesn’t provide a list of good and bad fish. Its purpose was simply to assess the risks and benefits of eating fish so government agencies can present a clearer message to consumers. In the meantime, we’ll still debate whether it’s ok to eat farmed salmon, and, in our house, whether fish sticks count as a serving of fish!

Ten Ways to Start or Restart a Low Fat Diet

Whether it's the New Year, the start of spring or the thought of peeling off layers for the summer, you might be thinking about how to start or restart a healthy low fat diet. Or perhaps a medical condition requires you to follow a low fat diet.

Whatever your reasons or motivation, here are 10 things you can do to get started:

1. Be realistic. If weight loss is your goal, don't set yourself up for disappointment or, worse, health problems. Make this a positive experience and start with small, achievable goals. Sustainable weight loss means losing no more than two pounds a week. If you choose to go on a crash diet, your body will ultimately balk: your metabolism will slow down and it will become harder to shed pounds as your poor body goes into preservation mode.

2. Clear out your refrigerator and pantry. Leftover holiday pies and cookies should be tossed, and so should any full-fat cheeses and other full-fat dairy products.

Cast out any seasonal candies, be it Halloween, Valentine's or Easter candy. For a more general sweep of your kitchen, take a look at my article on the low fat kitchen. Remember, you can eat or prepare only the foods you have at hand. You can't polish off a pint of ice cream that isn't there.


3. Restock your refrigerator and pantry with healthy, wholesome ingredients. Again, the low fat kitchen article can give you plenty of ideas. Basically, substitute low-fat or fat-free products for their full fat counterparts. Buy whole grain pastas, breads and grains; and stock up with plenty of fresh fruit and vegetables. Try to eat at least nine servings (4 1/2 cups) of these a day. Here are some great low-fat foods worth seeking out.


4. Monitor portions and serving sizes. Portion sizes have grown ever larger. Examine food labels and nutrition facts, and understand what exactly constitutes a serving size. It's usually less than you think. Be aware that a food package often contains more than one serving, and that the nutritional analysis label refers to one portion, not necessarily the whole package.


5. Always eat breakfast. Obviously I don't mean doughnuts! As well as being an important source of vitamins and minerals, a good breakfast comprising whole-grain cereal with fat-free or low-fat milk, fruit and yogurt will keep your blood-sugar levels stable and sustain you until lunchtime. Here are some great ideas for low-fat breakfasts.


6. Drink water, and plenty of it. Water is essential for digestion, and also helps us feel fuller for longer. Sometimes we confuse thirst for hunger, so keep a bottle of water by your side and sip it frequently—you'll probably end up eating less.


7. Replace at least one meat dish with a vegetarian meal each week. That's not an excuse to reach for a box of mac and cheese, however. A hearty three-bean chili might be just the thing, or perhaps some pasta with roasted vegetables.


8. Eat fish at least once and preferably twice a week. Fish is naturally low in fat, and fish that have higher levels, such as salmon, contain heart-healthy omega-3 fatty acids.


9. Get moving. It's one thing to watch our intake of fat and calories, but to complete the transition to a healthier low fat lifestyle, we need to burn calories by doing some regular exercise. You don't have to become a gym rat or necessarily invest in a fancy treadmill. Find a friend or persuade your partner to join you for a brisk 30-minute walk; exercising with a buddy will help keep you motivated. Again, set realistic goals. There's no point starting a rigorous regime that you can't keep up with. Do consult a doctor beforehand, especially if you have been mostly inactive until now.


10. Eat healthy snacks. When you do get an attack of the munchies, make sure you reach for nutritious snacks such as fruit, low-fat yogurt, whole-grain crackers, air-popped popcorn or raw veggies. An occasional cookie or square or two of chocolate are not the end of the world. Keep them as special treats, though. If you have made over your pantry then it shouldn't be a big issue.

COLA PESTICIDE ISSUE.

Three years have passed since the day CSE released our first study on pesticides. The government reduced excise duty on soft drinks in this year’s budget. The market is looking up. But the standards recommended were blocked by powerful interests in the government. The CSE team presents the inside story.

Our world changed a little when we published the study on pesticide residues in soft drinks. In the work we do, fights go with the territory. We need to challenge institutions — government and private — in the public interest. What we had not anticipated, however, was the sheer power and the virulence of the attack. The fact is that the two companies affected — Coca-Cola and PepsiCo — were incidental to our story on pesticide contamination and the need for food standards to regulate safety. The fact that two us multinationals were involved was a mere coincidence. But not for them. The first attack was on our laboratory — they questioned the data analysis, our capabilities, our equipment and then as it got nastier, they resorted to personalised attacks on us and our integrity. Their favourite ploy was to dismiss us as a pawn in a conspiracy hatched by Europe (because we get funds from multilateral and bilateral agencies) to destroy the good name of us companies. But this was not all.
We heard rumours of phone calls from Colin Powell, then us secretary of state, to the prime minister’s office. We heard of Washington DC-based high-priced lawyers (lobbyists) flying down to cajole the powers here. We heard of intense activity in corridors in which we have no place. We sensed the tables had turned against us. We knew when we had visits from the grey-clad men from the Intelligence Bureau to check on us. We knew when we were asked to submit to the government data on 20 years of accounts, 20 years of our funding data, 20 years of detail on every staff member who has worked with us, along with their addresses. The strategy, we knew, was to trip us — somehow. The final straw came when the swadeshi -oriented health minister Sushma Swaraj of the National Democratic Alliance government took their side. We say this not because of the study she ordered to check our data, not because of her statement in parliament regarding the study of two scientific institutions and the variation in data gathered by them and us. We say this because she carefully crafted her speech to sneak in the phrase “within safety limit”. In other words, the drinks were safe. A clean chit had been given. We also say this because she drafted the terms of reference of the Joint Parliamentary Committee (jpc) that investigated the matter to turn it into an enquiry against us. The 15-member jpc was to investigate if the “recent findings of the Centre for Science and Environment (cse) regarding pesticide residues in soft drinks are correct or not”. In other words, we were in the dock, not the cola companies. The rest is history. The jpc was created to bury us, but it ended up vindicating our study. It endorsed our position that the country needed health-based standards for food and water security (see ‘Democracy must be worked at’, Down To Earth, February 29, 2004). What after that? We Indians are a cynical lot. Perhaps we have reason to be. We believe that little will be done, nothing will really improve and that the rich and powerful will get away with murder (in a manner of speaking). It is not all that wrong as well. Take the cola-pesticide wars. The story may have inspired a Bollywood movie — Corporate — but it has done little else. Even as the jpc was deliberating on its report, the two cola giants launched perhaps the biggest ad blitz in the country. Top stars, from Aamir Khan to Shahrukh Khan, were hired to reassure us that the drinks were safe. You will get the lab report by clicking this link .

The Soft Drink hard Truth as per CSE .

RTI Act 2005 is the best thing to have happened to Indians after long time, hope it get implemented. I am very disappointed that Government is trying to cut short or curb certain things in the RTI Act 2005 , its time we all should protest against it.

Italy Vs France world cup will end up as one of the dullest finals ever. Its dooms days for attractive football where Brazil,Argentina, or even portugal,Holland and Now Germany represents. The final lineup means the teams which has the best defenders and Goalkeepers will go long way. I am not saying they dont deserve to be in the final. I am just saying that at the present setup they do deserve it, but is it what we want to see?,Definitly not. I believe like hockey FIFA needs to take out offside rule, thereby opening up the players which will inturn results in more goals thus beening attractive.

VOICE OVER INTERNET PROTOCOL


Voice over IP (VoIP) is a dream concept that has been a while in the making. The idea of conducting all your telephone calls over the Internet -- and avoiding high long distance charges from telcos in the process -- is an attractive one for any budget-conscious CIO. However, quality and reliability have been big problems for IP phone services in the past, and the need for compatible software on both ends of the conversation kept many from investing in the products for a long time.

Today, better VoIP products are addressing and solving these problems. This article discusses some of the more popular VoIP products and services and how the technology can save money for your business.

What is VoIP and why should you care?
The Internet protocol (IP) was originally designed for sending data packets. VoIP involves sending spoken conversations, in real time, over an IP network. A regular phone line transmits voice as analog signals, but to be sent over the Internet (or a TCP/IP-based private network), an extra step is added. Sound is converted to analog signals, then digitised(converted from analog to digital) and then transmitted over the network. At the receiving end, the conversion process is done in reverse.

---

IP telephony
VoIP is part of a larger technology category, IP telephony, which encompasses transmission of fax, video, and any other form of data traditionally transmitted over the public switched telephone network (PSTN). The idea of IP telephony is itself part of a larger trend toward convergence of computer, telephone, television, security monitoring, lighting automation, and related technologies.

---

Advantages of VoIP over public telephone service
PSTN has worked fine for transmitting voice for many decades -- so if it’s not broken, why fix it? The compelling factor behind VoIP is a practical one: cost. Long distance charges can cost businesses hundreds or thousands of dollars per month. If the business has a fixed cost (unlimited access connection to the Internet) calls transmitted over that connection can be effectively free. Some VoIP services do charge a monthly fee, but it is typically far less than Telco charges for long distance.

Disadvantages of VoIP
Given the cost advantage, why haven’t all businesses rushed to abandon the public telephone network? Why aren’t all long distance calls being made over IP? As with any business decision, there are tradeoffs. Some of the disadvantages of using Internet technology for all of your voice calls include:

• Initial setup cost: Although there are low cost and even no-cost ways to transmit voice over IP, an enterprise level company serious about VoIP will have to invest heavily in one or more VoIP devices (such as one of Cisco’s voice gateways).
• Quality issues: Although it is getting better all the time, the quality of most VoIP services and products can’t yet match that of PSTN. There are inherent challenges in sending a voice stream over a packet network.
• Incompatibility issues: Some services require that both the caller and the called party be subscribers to their service, and some software programs require that both parties have the same software installed. However, there are other services/programs that allow you to call anyone, including calling from your computer to a regular telephone, or even calling from phone to phone with packets routed over IP in between.

Weighing the pros and cons
Despite these disadvantages, VoIP can still be a viable alternative to PSTN -- if you do your homework before committing to a particular product and service. I recommend that you run a pilot program first, testing VoIP with a small group of users, before rolling out a VoIP solution to the entire company. You may want to test several different products and/or services before making a decision. You should also evaluate your workers’ telephony needs. You may find that the best solution is to switch some departments or selected users to VoIP while others continue to rely on PSTN for their telephonic needs.

VoIP in a nutshell
Voice over IP can be hardware or software-based. The earliest products worked exclusively via software, and users at both ends of the connection needed a computer running the software, an Internet connection, a sound card, and microphone. The connection was often only half duplex, making the conversational experience more like talking on a two-way radio than on a telephone.

There are still many software-based VoIP products in use, and these tend to be less expensive than other VoIP solutions. VoIP can also be implemented using gateway devices. These are dedicated hardware devices that create a bridge between analog telephony equipment (phones, fax machines) and the IP network using one or more of the VoIP protocols. A third option is to subscribe to a VoIP service offered by an IP service provider.

VoIP protocols and standards
Standards and protocols are necessary for devices to communicate with one another. The protocols used by VoIP include:

• H.323
• Session Initiation Protocol (SIP)

H.323 is a standard that was developed by the International Telecommunication Union (ITU), which includes a group of protocols used for VoIP, video conferencing, and sharing data. These include protocols that manage call setup and termination, negotiate channel usage, and handle authentication and security. Most major VoIP product vendors, such as Alcatel and Cisco, make products that rely on H.323. For more information about H.323 check the IMTC Web site.

SIP is a newer, less complicated protocol that was designed specifically for VoIP. The Internet Engineering Task Force (IETF) developed SIP as an alternative to H.323. Microsoft includes a SIP stack in Windows XP that is used for real time voice communications by Windows Messenger. Many vendors, including Cisco, market SIP-based phones. Click here for more information about SIP.

Some vendors use proprietary VoIP protocols for their devices. In addition to its SIP products, Cisco developed a protocol of its own called Skinny, which it licensed to other vendors. Protocols can be (and often are) used in combination; for instance, SIP can be used between the phone and the gateway while H.323 is used between the gateway and the PSTN. Another protocol, the Media Gateway Control Protocol (MGCP) can be used by SIP to create a gateway to the PSTN.

---

Tip
In selecting which VoIP product to use, you need to consider compatibility with your firewall or NAT product. For example, Microsoft’s ISA Server 2000 supports the H.323 gateway, but does not support SIP.

---

VoIP products and services
There are a large number of VoIP software programs, VoIP-enabled hardware devices, and VoIP services available. Which type of VoIP solution you choose depends on the call quality you need, the amount of VoIP traffic, and how much control you want to have over the technology.

VoIP software products
VoIP software programs range from free to very expensive. NetMeeting, which is included with Windows 2000 and XP, is an H.323-based voice and video conferencing program. Windows XP also includes SIP-based Windows Messenger. Both come with the operating systems.

Medium-priced software phone products include eStara’s SIP-based SoftPhone or Smith Micro’s H.323-based VideoLink Pro. PocketGphone is VoIP software for your Pocket PC2002 PDA. Enterprise-level products include VocalTec’s Essentra SIP Server.

---

Tip
NetMeeting is “hidden” in Windows XP; you won’t find it in the Start program menus. To open it for the first time, you must type conf at the Run box. When you set it up, you’ll be given the option to put an icon on the desktop or in the Quick Launch bar.

---

Software solutions are generally less costly than dedicated hardware solutions, and many are available in free trial versions, so you can evaluate them before incurring any cost.

VoIP services
Services, like software, run the gamut when it comes to cost. Free services, such as PhoneFree, which allows you to make free PC-to-PC audio or video calls, are geared toward consumers and often don’t work behind a firewall.

There are a large number of companies offering business-grade VoIP services, such as RequestVoice by Australia's Request Broadband.

A VoIP service generally allows you to forego the steep upfront cost of investing in professional-grade software or hardware products, and since some services are available on a free trial basis, you can try them without risk. Using a service might be preferable if you don’t have the onsite technical personnel to maintain hardware or troubleshoot software problems.

VoIP hardware devices
Hardware solutions tend to be the most costly way to implement VoIP, but they are often easier to configure than software solutions, and owning the hardware allows you more control than subscribing to an outside service. VoIP hardware devices generally include:

• Analog-to-digital phone converters such as the Cisco ATA 186. You plug a standard telephone into the adapter and its analog signals are digitised for transmission over IP.
• Integrated IP phones, such as Nortel’s 12004 Internet Telephone, Cisco’s large line of IP phones, and Adtech’s SI-160 IP Phone, which includes a smart card reader for added security.
• Gateway devices, such as those developed by RADirect, which use a transport technology called TDM over IP to extend T1 and T3 transmissions across IP networks; MultiTech’s MultiVOIP gateways, which support both SIP and H.323; and Cisco’s carrier-class VOIP and Voice over ATM (VoATM) MGX 8000 Series Gateways.

Some hardware devices may also require that special software be installed on the network (for example, many of Cisco’s VoIP products require that Cisco’s Call Manager software be installed). Many of the hardware devices are compatible with various VoIP services.

---

Tip
In addition to dedicated VoIP devices, some routers -- such as the Cisco 3600 series -- can be configured to transmit voice over the IP network.

---

Some devices do not require a computer on either end. For example, D-Link’s i2eye video phone transmits both voice and video over a DSL or cable connection when you plug the device into a standard telephone and TV, using the H.323 standards (you need the same setup on both ends).

More improvements to come
Voice over IP is finally coming into its own. As transmission quality and reliability improve, CIOs should recognise the significant cost savings of using their Internet connections and IP-based LANs for voice communication instead of paying high Telco charges. The future promises more improvements, with newer, easier-to-use protocols such as SIP and wireless VoIP already gaining ground.

However, it’s not easy to choose from all the VoIP solutions that are available -- and the situation promises to only get more difficult in the future as more and more software companies, hardware vendors, and service providers jump into the game.

Pakistan candidature against Sasi Tharoor is a joke, Pakistan bend of anything India proposes . Ofcourse the mere reason of its existence is hatred towards India and Indians , if not its just a land full of terrorist.

India's Candidate for UN secretary general ,Mr Sasi Tharoor is as fit a candidate than any one. Almost 30 yrs in UN , very good speaker ,sharp brain and a handsome guy hewould be the right face for the new UN . Best of Luck to him.