Tomato and cucumber salad with cornbread croutons

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My first experience with panzanella, or bread salad, was at a late summer outdoor gathering many years ago in Texas. At the time, I was a little suspicious of the salad, as I thought that the large chunks of bread would be strange and soggy as they mingled with the juicy tomatoes and crisp cucumbers. But actually, it turned out to be brilliant. If you’re the kind of person who enjoys sopping up oil and vinegar with crusty bread, then this was your kind of dish.



When I heard about cornbread salad, my assumption was that it would recreate that Italian tomato and cucumber salad that I loved, with cornbread croutons standing in for the day-old bread. When I finally encountered it, however, I discovered that the Southern dish known as cornbread salad is usually layers of beans, corn, tomatoes, cheese, mayonnaise and, of course, crumbled cornbread served in a large, glass bowl.







That cornbread salad was good, but not exactly what I had in mind. Because of the heat, I was in the mood for something less rich that could showcase the glory of summertime tomatoes. My ideal salad would be lightly dressed tomatoes and cucumbers tossed with a handful of cornbread croutons.



While doing some reading, I stumbled upon a Frank Stitt recipe that almost created the salad I had been thinking about. It was the classic panzanella with only one change—he used cornbread instead of yeast bread. This was a good starting point, but I decided that if I was going to use cornbread I might as well make the rest of the salad taste Texan, too.



To make the transformation, I replaced the bell peppers with jalapeños, the basil with cilantro, and made a simple vinaigrette with just olive oil, lime juice, cumin and cayenne. For my salad, I went with colorful heirloom tomatoes because they remind me of the tomatoes my grandma grows at her farm. (Though if you don’t have access to heirloom tomatoes, any ripe in-season tomato will work just as well.) And to make the salad a bit more decadent, I showered the tomatoes and cucumbers with salty Cotija cheese. It all came together beautifully.



But the final piece of the dish—the cornbread croutons—ended up being a bit trickier. On my first attempt, I added them when the salad was marinating, but they soon turned to mush. After some experimenting, I learned the best way for them to stay solid was to add them right before serving. The cornbread croutons will still soak up some of the dressing, but they take on the bright fire of the jalapeños, which is always a welcome thing.







While cornbread is what inspired this salad, it’s the juicy, sweet tomatoes that are the true star. Besides the fresh flavors, what I love about this salad is how quickly it comes together, making it great for either a barbecue or a weeknight supper. But if you decide to make this, much like pico de gallo, you’ll want to make it now when tomatoes are at their best and brightest.



Tomato and cucumber salad with cornbread croutons

1 cucumber, peeled and cubed

1 teaspoon kosher salt, plus more taste

2 pounds ripe tomatoes, seeded and cubed

2 cloves garlic, minced

1/8 medium red onion, diced (about 2 tablespoons)

2 jalapeños, seeds and stems removed, diced

1/4 cup chopped cilantro

1 tablespoon lime juice

2 tablespoons olive oil

1/2 teaspoon ground cumin

1/4 teaspoon cayenne

4 cups cubed (1-inch) cornbread (preferably day old)

1/4 cup Cotija cheese, crumbled



Method:

Sprinkle the cubed cucumber with 1 teaspoon kosher salt, and allow to sit refrigerated for at least 45 minutes so some of the liquid can be extracted.



Meanwhile, combine tomatoes, garlic, onion, jalapeños and cilantro. Whisk together lime juice, olive oil, cumin and cayenne and stir into tomatoes. Marinate in the refrigerator for 30 minutes.



Preheat the oven to 350 degrees. Arrange cornbread cubes in a single layer on a baking sheet. Bake uncovered for 15- 20 minutes, or until dry and crisp.



Drain the cucumbers and toss with the tomatoes. Adjust seasonings and add salt to taste. (Wait to salt the salad until after adding the cucumbers because the cucumbers will be salty.) Top with crumbled Cotija cheese, and serve with cornbread croutons on the side, since the croutons will get soggy if they sit in the salad for too long.



Yield: 4 servings

Hatch chile apple cobbler

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Last weekend, I flew home to Texas for a family wedding. It was the Aggie branch of my family—a group that not only lives near College Station but they all also attended Texas A&M, a tradition began by my great-uncle Stewart who was an English professor at A&M back in the day.



The wedding was held in downtown Bryan, which is a charming small Texas town. Like many communities that have revitalized their center, it’s bustling with life and beautiful architecture. For a wedding, it was a perfect location as we were able to walk from the church to the reception and then to the hotel where we all spent the night.



Of course, the real joy of the wedding was spending time with my family. From enjoying Saturday-morning migas with my mom, to flapping our arms as we did the chicken dance at the reception—it was one of those perfect weekends that’s hard to describe with words or images. It just was.







It’s Hatch chile season, and when I booked my ticket to Houston for the wedding, I realized it cost the same for me to fly into Houston as it did to add a segment into El Paso, which is about an hour and a half away from Hatch, New Mexico. I’d always been curious to see the chiles at the source, so it was an easy decision to spend a day or so in West Texas.



When I told my family what I was doing, my mom said, “You do know that they have Hatch chiles at Central Market.”



“Yes, I know,” I said. “But I want to see where they come from.”



She shrugged and looked at me like I was a little nuts. I didn’t think too much about it. Instead, I ate wedding cake, joined a conga line, and ended up having one of the finest evenings of my life.







Of course, after a loving, warm gathering such as my cousin’s wedding, spending time alone in the arid desert of West Texas and Southern New Mexico—no matter how stunning its rugged beauty—is destined to feel a bit lonely. Now don’t get me wrong, I am the kind of person who thrives on striking out on my own. And I’ve often found that time in West Texas with its big sky and vast landscape is just what I need to decompress from my hectic New York City life. But this time, it felt a little too barren after the warm embrace of my family. A part of me wished I’d stayed those extra days with them instead.



Now, speaking of savoring moments with your loved ones—you may have heard about Jennie Perillo, a lovely food blogger who lives here in New York. A few weeks ago, her husband Mikey died unexpectedly of a heart attack, and this event has both shaken and united the food blogging community. First, Jennie asked people to bake a pie for a loved one, as a symbol of love. This gesture, which was called “A Pie for Mikey” spread far and wide, with bloggers, national media and even a restaurant joining in the act.



But then Jennie’s new financial reality set in. As a freelance writer with two young daughters, she learned benefits that had been provided by her husband, such as health insurance, were going to run out in December and the new costs would be staggering. As for her mortgage, because it was in her husband’s name, she might have to pay off the remainder of it in one lump sum.



Shauna Ahern and Maggy Keet decided to do something to help, and have started a fund for Jennie and her girls through the newly established nonprofit organization Bloggers Without Borders. Through auctions and financial donations, people’s generosity can help make a difference in this family’s life. And if you care to help, you can bid on an auction or make a cash donation .



As for me, my brief time in Texas reinforced how precious our time with loved ones can be. When I returned to New York, I wanted to make a dish with my Hatch chiles that reminded me of home, so I decided to make a Hatch chile apple cobbler. Apple and chiles are a perfect pair, and those first August apples always remind me of my grandma’s farm, when her trees are heavy with fruit.







It’s a heartbreaking time for Jennie right now, but this loss has at least reminded us the value of our time with loved ones and the power of community. And while eating this cobbler isn’t quite the same as doing line dances with my Aggie cousins, their love is there in spirit, which for me is always the next best thing.



Hatch chile apple cobbler

For the filling:

2 to 4 Hatch green chiles (about 4 to 8 ounces, depending on how spicy you want it)

4 Granny Smith apples (about 1 3/4 pounds), peeled, cored and diced

1/2 teaspoon cinnamon

1/4 teaspoon allspice

1/8 teaspoon nutmeg

2 teaspoons brown sugar



For the crust:

1 stick of unsalted butter

1 cup all-purpose flour

1 cup granulated sugar

2 teaspoons baking powder

Pinch of salt

1 cup whole milk



For serving:

Whipped cream or vanilla ice cream, if you like



Method:

Roast the chiles under the broiler until blackened, about 5 minutes per side. Place chiles in a paper sack or plastic food-storage bag, close it tight and let the chiles steam for 20 minutes. Take the chiles out of the bag and rub off the skin. Remove seeds and stems and dice. 
Toss the diced chiles with the diced apples, cinnamon, allspice, nutmeg and brown sugar.



Preheat the oven to 350. To make the crust, in a large cast-iron skillet, melt the butter on low heat. Once melted, turn off the heat. Stir together the flour, sugar, baking powder, salt and milk until a batter is formed. Pour the batter over the butter and do not stir. Spread evenly on top the diced chiles and apples, and bake uncovered for 45 minutes or until brown and bubbling. I eat it warm right of the pan, but it’s also good with a dollop of whipped cream or ice cream, if you prefer.



Note: If you don’t have access to Hatch chiles, you can use regular Anaheim chiles. You can also substitute 2 jalapeño chiles or 1 poblano chile.

Chicken fajitas recipe

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“Austin made me the best chicken fajitas,” said my grandma. “I have never had chicken taste so good.”

My uncle is more renown for his squash enchiladas, so I was very intrigued. Now, I have to admit, chicken fajitas are not something I’ve ever been too inspired to make. Perhaps it’s because they’re made with boneless, skinless chicken breasts, which isn’t the most flavorful cut

There’s also the language purist inside of me, that insists calling something chicken fajitas is simply wrong, as the word fajitas originally refers to the cut of meat. Naming the dish chicken fajitas is like saying it’s “chicken sliced steak.”

Of course, this battle was lost long ago and it’s silly for me to not favor a dish because of its inaccurate name. And you have to admit, there’s a thrill when the sizzling chicken arrives on a bed of sautéed peppers and onions, along with the required bowls of pico de gallo, guacamole, and sour cream. A stack of warm flour tortillas makes the meal complete. Fajitas are definitely more than the sum of their parts, and with sweet bell peppers and onions in such abundance these days, I decided to follow my uncle’s lead.



“What did he do to the chicken?” I asked my grandma. She said she couldn’t remember everything, but his marinade did contain lime juice and balsamic vinegar. Lime juice is a classic ingredient for a fajita marinade, so that didn’t surprise me. But balsamic vinegar? That seemed like an inspired choice, as it’s both tangy and sweet. I got in touch with Austin to learn more.

He admitted that it was his first time making chicken fajitas and his marinade was completely improvised. He did indeed start with the standard lime juice and olive oil base, and then threw in the balsamic vinegar, a bit of Worcestershire sauce, brown sugar, Mexican hot sauce, salt and pepper.

It sounded good, so I decided to play around with his basic ingredient list, omitting the brown sugar, as balsamic vinegar is plenty sweet, and substituting a few cloves of garlic and chiles de arbol for the Mexican hot sauce. The marinade was bright and lively, with a bit of heat from the chiles. I threw in my chicken breasts and let it sit for a few hours before cooking.

Now, Austin had grilled his chicken but since I don’t have a grill I instead quickly cooked the chicken breasts in a cast-iron skillet. Since I wasn’t at the farm the day Austin cooked, I don’t really know how his tasted. But if they were at all like the ones I made, then my grandma was correct—this marinade did indeed make a fine fajita. And once I smothered the chicken with guacamole and folded them into fresh flour tortillas, it made for an excellent, end-of-summer dish.



It’s strange to think that this long, hot and dry season is officially ending this weekend. It’s been a rough one for so many and I hope that there is some relief soon. Whether you’re staying inside this holiday or attempting to cook outdoors, may you stay cool and safe. And perhaps make some chicken fajitas.

Chicken fajitas (inspired by Uncle Austin)

For the chicken:
1/4 cup lime juice
1/4 cup olive oil
1 tablespoon balsamic vinegar
1 teaspoon Worcestershire sauce
6 cloves garlic
1 teaspoon ground cumin
4 dried chiles de arbol, stems removed
Salt and black pepper, to taste
2 pounds boneless, skinless chicken breasts or thighs

For the fajitas:
2 tablespoons vegetable oil, divided
2 bell peppers, seeds and stem removed, thinly sliced
1 medium yellow onion, thinly sliced
Salt, to taste
12 flour tortillas
Guacamole
Pico de gallo
Sour cream

Method:
In a blender, mix together the lime juice, olive oil, balsamic vinegar, Worcestershire sauce, garlic, cumin, and chiles de arbol. Blend until smooth, and add salt and black pepper to taste. Pour the marinade over the chicken, and marinade refrigerated for at least one hour.

To make the fajitas, drain the chicken from the marinade. In a large, heavy skillet, heat up 1 tablespoon of oil on medium heat. Add the chicken, and cook covered for about 5 minutes per side, or until the internal temperature is 160 degrees. Remove the chicken from the skillet, and allow to rest for 10 minutes.

Meanwhile, add the remaining 1 tablespoon of oil to the skillet, and cook the bell pepper and onion slices on medium heat until tender and soft, about 7-10 minutes. Add salt to taste. While the peppers and onions are cooking, heat up the flour tortillas by either cooking each one over a burner or in a hot, dry skillet for about 15 seconds per side or until they puff.

Slice the chicken and serve with the bell peppers, onions, warm flour tortillas, guacamole, pico de gallo and sour cream, so people can make their own tacos.

Yield: 4-6 servings

Note: If you can't find chiles de arbol just use serrano chiles. The taste will be a little brighter but still fiery.

The Homesick Texan Cookbook has finally arrived!

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Life is funny. If you had told me 16 years ago when I moved to New York that someday I’d be writing a cookbook about Texan cuisine, I would have just laughed. Sure, I loved to cook and I also wanted to write books—but never did I think I’d be pairing the two passions into one.

Today, all that changes. While I’m still a little shocked that my the past few years on this blog has turned into a book, I do have to admit that I’m over the moon that The Homesick Texan Cookbook is finally published, and I hope it brings many people happiness as it makes its way through the world.

Of course, this book would have been nothing without you, my readers. Please accept my deepest gratitude for helping this book come to life. Your support, your friendship and your enthusiasm have made writing and photographing both the blog and the book a true joy.

Now, a little about the book. The Homesick Texan Cookbook has over 125 recipes that aim to capture the essence of Texan cuisine. As Texas is a large and diverse state, my goal was to showcase all of our state’s bounty, from the beef dishes found in the arid West, to the fresh seafood found along the Gulf; from to the Eastern-European influences found in Central Texas, to the Deep South influences found in the East.

Some of the recipes in the book have appeared on the blog, like Texan classics such as chicken-fried steak, migas and King Ranch casserole. But there are plenty of new dishes as well. Some of my favorites include Dallas gas-station tacos, fried shrimp, poblano macaroni and cheese, crawfish rolls, salpicón and Mexican chocolate chewies. And of course, there are color photos and stories, too.

While I’ve been in New York, cooking the Texan foods I grew up with has helped me feel closer to my loved ones back home. I used to think I missed only the food, but what I truly missed was my family and friends. Fortunately, cooking these dishes has given others and myself a way to connect with those that we love. Though, you certainly don’t have to be a homesick Texan to enjoy our state’s warm and comforting dishes. As I like to say, everyone’s welcome at the Texas table!

I feel very blessed to have been given this opportunity, so thank you again for reading and responding throughout the years. Sharing recipes and stories with you has been a genuine pleasure.

But enough about the book—let’s get cooking!

New Year's Day queso compuesto

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A year or so ago, I was visiting Texas in August and stopped by my grandma’s farm to say howdy. She asked if I was hungry, as she’d just cooked up a pot of black-eyed peas. How could I refuse? We sat down at the table and ate big bowls of the freshly picked peas along with Swiss chard cooked with bacon and warm cornbread slathered in butter. It was a fine late-summer feast using up the bounty of her garden.

Now, this time of year people start thinking more about black-eyed peas, greens and pork as they’re required eating for good fortune in the New Year. A meal such as the one I shared with my grandma would not be out of place on New Year’s Day. But these foods for us are an essential part of life and we eat them all year long, not just on January 1.

This isn’t to say, however, that I won’t be having black-eyed peas, greens and pork on Sunday. But I like to take a little license with these ingredients and take them on a journey to a new place.



And that’s how I arrived at my New Year’s Day queso compuesto.

The last time I was dipping into a queso compuesto, I asked myself, “What would this taste like with Mexican chorizo, black-eyed peas and collard greens?” Was it kind of crazy or kind of good? I decided to find out.

For those of you wondering what the heck is queso compuesto, let me explain. Queso the dish is melted cheese mixed with chiles—hence it’s official name, chile con queso. (The word "queso in Spanish means cheese.) In Texas, this melted cheese is usually of the yellow processed variety, though sometimes we make queso with non-processed cheese instead. Queso compuesto then takes this bowl of queso and makes it better by adding stuff such as taco meat, refried beans, guacamole and pico de gallo. It’s one outrageous dip.

Now, melted cheese goes with just about anything savory. And earthy black-eyed peas, smoky collard greens and spicy Mexican chorizo are good friends, too. But for some reason I worried that combining these three with melted cheese would be a bit much. I shouldn’t have—this dip lasted about a minute and even people who think they don’t like black-eyed peas couldn’t get enough.

Of course, if you’re not a fan of black-eyed peas, chorizo or collards, you can make endless substitutions—though I have to say that it is fun combining Southern comfort with Tex-Mex, plus I guarantee that your guests will be very impressed with this twist on a classic.



This queso compuesto might just be my new favorite way to begin a new year, especially if you’re gathering with friends and family and want something to keep them occupied while you work on the main meal. And sure, it may be a little decadent and go against those resolutions, but don’t worry—salads and soups will still be around on January 2.

Happy New Year! May your 2012 be filled with lots of love and joy.

New Year’s Day queso compuesto
Ingredients:
1 tablespoon vegetable oil
1/2 pound Mexican chorizo, removed from any casing
1/4 medium onion, diced
6 roasted jalapeños, seeds and stems removed, diced
2 cups cooked collard greens, drained and finely chopped
2 cups cooked black-eyed peas, drained or one 15-ounce can of black-eyed peas, drained
8 ounces cream cheese, cubed
4 cups shredded Muenster (16 ounces)
1/2 cup half-and-half
1 teaspoon lime juice (optional)
1/2 cup chopped cilantro
Salt to taste
Tortilla chips

Method:
Preheat the oven to 375 degrees. In a large oven-proof skillet, such as a cast iron skillet, heat the oil on medium low and add the Mexican chorizo and onion. While stirring occasionally to break up any large chunks of chorizo, cook until the chorizo and onions are cooked through, about 5-8 minutes. Remove the skillet from the heat and if you like, drain off any excess grease.

Stir into the skillet the diced jalapeños, black-eyed peas and collard greens. Evenly distribute on top the cubed cream cheese and shredded Muenster then pour in the half-and-half. Bake uncovered until the cheese is bubbling, about 15-20 minutes. Remove from the oven and gently stir to combine everything. If you’d like a little tang, you can squeeze in some lime juice. Garnish with chopped cilantro and add salt to taste. Serve with tortilla chips

Yield: 8 servings

Note: To roast the jalapeños, place under the broiler for 10 minutes until blackened, turning once. To keep the dip warm, you can place on a chafing dish, in a slow cooker or in a fondue pot.

Natural Air Fresheners

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Indoor air pollution can be a big problem, having a major influence on the health, comfort and well being of building occupants. Poor air quality has been linked to problems such as Sick Building Syndrome and has been shown to reduce productivity in offices as well as learning in schools. Depending on the source of contaminants, individuals may be extremely sensitive and have great difficulty remaining healthy and balanced in an environment that contains numerous pollutants.

Read on to find out some of the natural alternatives to keeping your home, office, or indoor space smelling fresh, clean, and healthy.


Open the Windows
This almost sounds too simple to be typing, but how often do we see open windows these days? Let the fresh air in, allow the stale, polluted air out. Even if you can only do this for a short time every day, it does make a difference.

In homes without air exchange systems, open a window and run a central vacuum for a while to get fresh air in and stale air out. Or put a fan in a window drawing air out, and open another window to increase air circulation.

Baking Soda
An oldie but goodie, baking soda is economical, effective and healthy. Place an open container in an area that you want freshened and it will absorb the odours in that enclosed space. It does not need to be relegated to just the refrigerator and the cat's litter box.

Zeolite
This is a natural mineral, which absorbs odors and excess moisture in the air as well as heavy metals. It can be used as a general deodorizer and to combat mildew or mould. When used in refrigerators and freezers, it can reduce electricity cost by up to 12% by maintaining optimum humidity, and it helps keep food fresher. Zeolite is usually sold in packets that can be hung in strategic locations.

Because of the honeycomb structure, zeolite is able to absorb moisture and gas molecules that total about 65 percent of the weight of the zeolite itself. The material has virtually no fragrance, and it releases nothing as it absorbs other materials. A day in bright sunshine is usually enough to release the contaminants and restore the zeolite to working condition. Packets can also be recharged in a 200-degree oven for an hour. The low temperature will keep the plastic bags from melting. (Zeolite itself can withstand temperatures of 1,200 degrees Fahrenheit before it degrades.) Source it can be purchased from Environmental Home Center.

Simmerring Herbs & Spices
Simmer water and cinnamon or other spices on stove. Or another option is to purchase from the Thrift Store one of those miniature crock pot type devices for a few dollars. Plug it in and add your spices...it will send fragrance throughout the room you are freshening. In addition to herbs and spices, pure essential oils work well also...but they must be the pure essential oils, not an artificial fragrance.

Place Bowls of Fragrant Dried Herbs & Flowers in a Room
Not only does it look nice, it helps clear up the air. Lavender is wonderful for this, make sachet as well so a fresh fragrance can be released into small confined spaces like the closets and dresser drawers, an added benefit some will also ward off moths.

Household Plants
Plants are the great equalizer in helping with the inflow of oxygen into an area. Rather than relying on chemical-laden air fresheners, try floral scents from the source: fresh flowers! As for potted plants, Dr. Bill Wolverton conducted studies for the National Aeronautics and Space Administration showing that some houseplants can clear carbon dioxide and volatile organic compounds (VOCs) from indoor air.

For example, of the fifty indoor plants tested, the Boston fern was the most effective at removing formaldehyde and the peace lily worked best on acetone. Three types of palms — areca, lady and bamboo — received the highest overall ratings, which included ease of growth and maintenance, resistance to insects and amount of moisture released by the plant, along with ability to remove chemical vapors. See my earlier post Plants that Boost Indoor Air Quality to get a list of the most useful household plants that are up for this task.

Incense
One of my most favorite ways is to burn a natural incense in the house to re-energize or clear. A few of my favorites are sandalwood, palo santo, and cedar. Sage I save for clearing and smugding work. Be sure to use the real deal product, good natural incense and not a cheap knock-off that may be filled with toxins and chemicals.

Just by incoporating one or two of these suggestions you can go a long way toward revitalizing your enviroment's indoor air quality.

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Bananas for Healthy Skin

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Need healthy and younger looking skin?
Eat bananas; they are good for your skin.

Vitamins and minerals are essential for healthy skin. Bananas contain most of the nutrients that are needed for maintaining skin integrity.


Vitamin C: Bananas are a good source of vitamin C. An average size banana have about 10mg of vitamin C. The antioxidant property of vitamin C protects our skin from free radicals. These free radicals cause premature aging of the skin. In addition, vitamin C is essential for the production of collagen fibers, which are main structural component of the skin. So eat bananas and other fruits to get enough vitamin C.

Vitamin B6: Bananas contain large amount of vitamin B6 or pyridoxine, which is a part of B complex. B complex vitamins are needed for healthy skin and healthy hair.

Manganese: Significant amounts of manganese is present in banana. Manganese is an essential mineral that have good antioxidant property. Eating bananas will boost manganese level in the body. In addition, bananas contain zinc and other minerals also.

Water: Like other fruits, banana contain lots of water (75% water by weight). Eating bananas will hydrate your skin and prevent it from drying.

In conclusion, bananas contain many vitamins and minerals that are essential for healthy skin. Eating bananas will give you a smooth, shiny and good looking skin.



Related posts:

Blueberries for healthy skin.
Bananas help sleep.
Calories in bananas.
How to get healthy skin.

10 Reasons why you should lose weight.

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Are you overweight? You should lose weight for following strong reasons.

Overweight and obesity are associated with many adverse health effects, and life expectancy and quality of life can be increased by losing weight. In this post I will tell you 10 strong reasons why you should reduce your body weight.

1. Heart disease: Overweight and obesity are linked to increased incidence of coronary heart disease. Losing  10 to 15 percent of your body weight can significantly reduce your chance of getting heart disease.
2. Diabetes: Being obese increases the risk of developing type 2 diabetes, which is a leading cause of poor quality of life and premature mortality.
3. Stroke: Reducing your weight will lower the incidence of getting stroke, which is a debilitating condition.
4. Hypertension: High blood pressure is one of the well known effects of obesity. Losing weight will normalize your blood pressure. Even a small amount of weight reduction can have significant effect on blood pressure.
5. Cholesterol: Overweight people tend to have high cholesterol levels in their blood. High cholesterol is associated with heart disease, stroke and peripheral vascular disease.
6. Sleep apnea: Obstructive sleep apnea is a condition that commonly affects obese people. In this condition, air entry to the lungs is partially obstructed during sleep. Lack of oxygen in the brain and other vital organs can lead to serious consequences. Weight reduction is considered to be an effective remedy.
7. Cancer: Certain cancers are more common in obese people. For example; cancer of breast, colon and uterus.
8. Arthritis: Osteoarthritis and gout are important joint diseases that commonly affect individuals with increased body mass index.
9. Liver disease: Weighing too much may increase the risk of developing fatty liver and gallstones.
10. Depression: Being obese may cause depression and other psychological and emotional effects.

So, you should lose weight to have a healthy and long life. The good news is that losing as little as 10kg of weight can have significant impact on your health.

Related posts:
16 ways to lose weight.Sleep and obesity.Is HCG diet safe?

29 Causes of Hair Loss.

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It is normal to lose some hair each day, however, excessive hair loss is abnormal. It can be due to many causes.

Here are some causes of hair loss.

1. Deficiency of vitamin A.
2. Zinc deficiency.
3. Lack of iron in the body.
4. Consumption of too much vitamin A (vitamin A toxicity).
5. Inadequate intake of proteins.
6. Lack of vitamin E.
7. Excessive dandruff.
8. Too much stress.
9. Fungal scalp infections such as tinea capitis.
10. Using hot water to wash your hair.
11. Some medications used for the treatment of high blood pressure or arthritis.
12. Lack of biotin vitamin.
13. Pregnancy and childbirth.
14. High fever.
15. Excessive use of shampoo and hair dyes.
16. Excess secretion of androgen hormones (male pattern baldness).
17. Chemotherapy for cancer.
18. Radiation.
19. Under active thyroid gland (hypothyroidism).
20. Diabetes mellitus. 
21. Connective tissue disorders such as lupus.
22. Taking birth control pills that contain high concentration of progesterone.
23. Losing weight too quickly.
24. Deficiency of essential fatty acids.
25. Excessive use of hair dryers.
26. Pulling and rigorous brushing of the hair.
27. Auto-immune hair loss.
28. Congenital triangular alopecia.
29. Natural thinning and losing of hair due to aging.

Don't worry about the long list of causes of hair loss. Most of them are reversible or easily treatable ones. In the next post I will tell you how to prevent hair loss.
Related posts:
Hair loss due to zinc deficiency.
Vitamin A hair loss.

19 Effects of Sleep Deprivation on Your Health.

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Don,t have enough sleep?
You must read abut the consequences of sleep deprivation. After that, I will tell you the ways of getting good sleep.

Effects of sleep deprivation.

1. Poor short term memory.
2. Lack of concentration.
3. Bad physical performance.
4. More chances for getting accidents.
5. Irritable mood.
6. Impaired judgement.
7. Poor performance at school or workplace.
8. Putting on weight.
9. Impaired immune function and increased risk of infection.
10. Loss of libido.
11. Tremor in the hands.
12. Discoloration around the eyes.
13. Loss of energy.
14. Blurred vision.
15. Hallucinations.
16. Speech difficulties.
17. Loss of creative thinking.
18. Sleep paralysis.
19. Increased chance of getting high blood pressure and heart disease.

Now you know the bad effects of sleep deprivation on your health. The following article will help you have good sleep.
Need more sleep?Sleep diet.Sleep solutions.Banana for sleep.

Foods to Help Fight Arthritic Pain

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The idea that food can cause or relieve arthritis isn't new. More than 200 years ago, English doctors prescribed cod-liver oil to treat gout and rheumatism. More recently, some health writers have insisted that arthritics should eat or not eat specific foods. The debate is in full swing. Do certain foods cause arthritis? Is there an "Arthritis Begone" diet? All the evidence isn't yet in, but thanks to the studies currently available, more and more physicians are convinced that diet plays a valuable role in arthritis treatment plans.

Foods for Arthritis Relief
Which fruits, vegetables, meat, or fish should you eat? There are no absolute rules, but the results of studies and case histories suggest that these foods may be helpful:

Anchovies: Three-and-a-half ounces of anchovies contain almost a gram and a half of omega-3 fatty acids. The omega-3 fatty acids help regulate the prostaglandins, which play a role in inflammation and, hence, pain. However, anchovies are extremely high in sodium, so if sodium-sensitivity or water retention is a problem for you, choose a different kind of fish.

Apples: Not only can an apple a day keep the doctor away, but it may also help to hold your arthritis at bay. Apples contain boron, a mineral that appears to reduce the risk of developing osteoarthritis. Moreover, when boron was given to people who already have the disease, it helped relieve pain.

Cantaloupe: This sweet fruit contains large amounts of vitamin C and beta-carotene, the plant form of vitamin A. These two powerful vitamins help to control the oxidative and free-radical damage that may contribute to arthritis.

Chile peppers: Chilies contain capsaicin, which gives the peppers their heat. These vegetables also help block pain by encouraging certain nerve cells to run through their supply of substance P, which they normally use to help transmit pain signals.

Curry: A combination of spices that often includes turmeric, garlic, cumin, cinnamon, and so on, curry contains powerful antioxidants that may help relieve inflammation and reduce pain.

Fish: The omega-3 fatty acids in Norwegian sardines, Atlantic mackerel, sablefish, rainbow trout, striped bass, and other fish may help reduce inflammation and pain.

Garlic: An ancient treatment for tuberculosis, lung problems, and other diseases, garlic also appears to relieve some forms of arthritis pain. Although never tested in large-scale, double-blind studies, garlic has been found helpful in many case reports. These helpful benefits may be due to the fact that garlic contains sulfur, which has been known for many years to help relieve certain arthritis symptoms.

Grapes: These bunches of sweet, bite-sized fruit are good sources of the mineral boron, which is important for strong bones.

Mango: A sweet treat, mangoes are packed with three powerful antioxidants: 90 percent of the RDA (Recommended Dietary Allowances) for vitamin C, 75 percent of the daily dose of beta-carotene, plus vitamin E.

Nuts: Almonds, peanuts, and hazelnuts are good sources of boron, a mineral that helps keep bones strong and certain arthritis symptoms at bay.

Papaya: Long used as a folk medicine for diarrhea, hay fever, and other problems, a single papaya contains three times the RDA for the antioxidant vitamin C, plus more than half the daily allotment of beta-carotene.

Read the entire article Fighting Arthritic Pain with the Right Foods Adapted From: Arthritis For Dummies, 2nd Edition Source.

Five Ways to Lose More Weight with Walking Workouts

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Article By: Debbie Rocker Source

CROSS TRAIN
“Cross train” by varying your walking workout. I’ve been seeing it for over a decade — people tell me they’ll walk the same six-mile route every day. Usually you can cut your workout time in half and get the same results, simply by changing up the way you walk!.

If you always do the same things, your body knows exactly what to expect and it goes into conserve mode. It’s part of maintaining stasis. And your mind goes to that same place — the workout gets boring, and you don’t keep walking at a vigorous pace. It loses what I call the “training effect.”

If you can swim and cycle and walk, that’s fantastic. But walking is something you can take with you anywhere and do throughout your lifetime. You can walk anywhere — outside, in front of your TV, in a gym. Your heart rate conditioning is varied based on different terrain. And when you walk indoors, you’re using completely different muscles in different ways, with different levels of resistance.

Use a treadmill once a week. Another day, take your dog, meet a friend and do a casual stroll. It’s not as dramatic a cross-training effect as going from cycling to swimming, but it’s a big difference compared to walking the same path for three years.

ADD SOME INTENSITY BURSTS
One school of thought is that the longer your work out, the more likely your body is to go into fat burning mode. But another theory goes that after a long workout, 60 to 90 minutes, the body goes into conserve mode.

People will tell me, “When I started spinning I lost 15 pounds; now I’m not losing anymore.” And I say, “You’re just spinning more; you have to spin more efficiently.” The research on this seems to indicate that if you mix short intense bursts, you go into fat-burning mode after your workout rather than into conserve mode. It’s six of one, half-dozen of the other.

Try doing run-walks. Add an interval workout, with intense bursts mixed in every few minutes, twice a week. If you can get in two intense 15 to 20 minute interval workouts per week, plus one moderate but longer workout, that’s a great start. Then work up to adding an additional really long workout that’s very intense. That’s an incredible workout week.

Once or twice a week I walk with a friend for over an hour wearing a Walkvest, and I’m telling you we hoof it — it’s intense. Other than that, most of my workouts are 15 to 20 minutes long. My friend’s dog is a very fast, vital dog. I’ll take the dog out and walk fast for a block, jog for a block, and do that for 15 to 20 minutes. Or I’ll walk, then do lunges for half a block, then tricep extensions, then walk for a block.

WORK OUT WIHT A COACH
Via DVD/CD or in person, three days a week. I know how hard it is to change. We all need help!

Effective training tools are important, but coaching is imperative to reaching new levels of fitness. A good coach can take you places you can’t go alone. My training as a professional coach and motivator helps me know what it will take to bring out the best in you; and as a former pro athlete, I know what will work.

Your coach will be with you every step of the way. You’re starting from scratch, working from the ground up, together.

Even when you’re walking intensely, you can listen to a CD with coaching and music. It motivates you and reminds you of how powerful you are, how valuable your workouts are, how positive it is on every level. This can help in a very physical way too, moving your heart rate around and constantly changing the levels of intensity in the body.

WORK OUT TO LIVE BETTER
Not just lose weight. Your body starts losing bone mass at 30! I want to build and support my body, not wear it down. I want to be better at the movements I do all day long. I want my balance to be sharp and my joints strong, with no more stress on my body than necessary.

Anyone over 25 may be too old to run. I had a training regimen that kept me pounding the pavement for hours on end, and ultimately it had negative effects on my body. I switched my exercise routine to weight-bearing walking, and I started to love my workouts again. I looked forward to walking. Clearly you’re more likely to work out if you actually look forward to it.

I’m going to be 49 this year and I plan to look like this until I die!

CHANGE YOUR MIND

I am a huge proponent of, “Don’t even bother changing your body if you don’t change your mind.” It will be temporary, and it will add to past failures.

We condition ourselves to fail. People are convinced they can’t do it based on their past experience trying to diet and lose weight.

This is another great reason to add intensity bursts to kick-start fat burn. The faster you can get results, the more you build your belief that you can do it. It’s the fastest way to change your body, and your mind changes too.

I also believe the universe brings us what we’re thinking about whether we want it or not. Our thoughts, feelings, beliefs, fears and obsessions drive our actions and behaviors. So focus on what you want, not what you don’t want.

If you want to lose weight, think about how much you want to lose and what you want to look like and feel like, not how much you hate being heavy. If you think about what is, you just get more of what is. Think how much you want to be healthy and fit.

SOURCE
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7 Steps to a Healthy Lawn

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Unless you live in a plastic bubble somewhere, you are aware of potential damage and hazards associated with both pesticide and herbicide usage. Even when we are aware of possible problems, sometimes we don't act upon the information we are given, for a variety of different reasons.

Below is a simple and easy list of some of the steps you can take if you are considering making the shift to a more organic approach to lawn care. As with anything, this is a process and not something that can be done overnight, but with a commitment to taking a healthier approach, healthier results can be achieved over time.

1. MOW HIGH & MULCH
Grass cycling (sharpen those mower blades!) returns clippings to the lawn providing about 1,500 pounds of free fertilizer to the average lawn. Scattered clippings break down quickly and feed the roots of the grass plants. Grass cycling can be done with a mulching mower or regular mower. Clip only 1/3 of the grass length at each mowing. This will keep the plants less stressed.

2. USE NATURAL, ORGANIC, SLOW-RELEASE FERTILIZER
Use natural, organic, slow-release fertilizer in May and September. When nutrients are released slowly, the plants absorb them better, getting more bang for the buck. The goal here is to keep the lawn a healthy shade of green. A "too green" lawn is a sign of overuse of chemicals...a lawn on drugs.
3. WATER DEEPLY & LESS FREQUENTLY
Deeper watering will penetrate the root zone more effectively. Over-watering promotes lawn diseases and can leach nutrients from the soil. Aeration helps water reach the roots and corrects problems with compaction. If there is thatch buildup, de-thatch! Let the lawn go dormant in the summer. Dormant lawns need only one deep watering per month. Otherwise, water about one inch per week in July and August. Use less in late spring or early fall. Water slowly to avoid puddling and runoff. Newly planted lawns, of course, may need some additional TLC.

4. AERATE AND OVER SEED
Aeration and over seeding go a long way toward creating a beautiful, healthy lawn. You can rent a power aerator or hire a professional. If your soil is compacted deeper than 2", find a lawn care professional that has equipment which can penetrate 6-8" for full aeration. Over seed after aeration with a lawn seed mix designed for the northwest. Ask about these mixes at your local nursery. April or May as well as September are the best months for aeration and over seeding.

5. AVOID PESTICIDES & HERBICIDES
Avoid 'weed and feed' products or other pesticides/herbicides. Pesticides and herbicides create problems, rather than solve them. For example, diazinon is thought to have been responsible for the deaths of dozens of birds in the Puget Sound region, while feeding on treated lawns. Instead, use compost on the lawn to feed the soil and enhance healthy lawn growth. Apply compost about 1/2 " deep on established lawns once a year. To prepare soil for a new lawn, apply 2" of compost to 6-8 inches of soil. Water well. Microorganisms in a healthy lawn help fight pests naturally.

Remove problem weeds by hand in the spring and fall. Long-handled weed pullers are a great tool! Other tools work well for dandelions by letting you go deep and getting the whole root. Try using headphones with your favorite music playing to help make hand weeding more pleasurable, or hire local youth to do the job for you.
Sometimes weeds are telling you something. For example, moss means you are trying to grow lawn in a place that is just too wet or shady for grass. Clover may mean you need more nitrogen.

Some folks believe that your lawn is anything green that grows to a height of a few inches and can be mowed! For many of us, clover and moss look just fine in the lawn.

6. REDUCE LAWN
Honey, I shrunk the lawn! We encourage people to minimize the amount of lawn they have, in order to reduce chemical use and save water and your own labor. Using native plants, ground cover, pathways, etc., instead of lawn, makes a lot of sense for many homeowners. To reduce lawn area, simply smother mulch the area of lawn to be converted to garden or other use. Cardboard works well as does a thick layer of newspapers. Apply several inches of compost over this layer and plant a new bed. It's an easy and effective way to make unwanted lawn disappear.


7. ATTEND THE NATURE LYCEUMNow that you have an idea of some tips that can be done, complete your education by checking out the place to go for an "out of the box" education in Organic Horticulture and the Environment. Known as the home of the "Green Guerrilla", The Nature Lyceum, presents a 2 Day Course in Organics.

As a much needed response, to shift both the approach and education of the green industry into greater balance and harmony with the environment, founder Jeff Frank, opened The Nature Lyceum over a decade ago. His school offered a unique educational opportunity for those looking to be more connected with organics long before Green became trendy.

Working with horticulturists, landscape companies, tree care companies, estate care, grounds maintenance, wineries, golf course superintendents, farmers and the back yard gardener, The Nature Lyceum has helped to spread to the work of organics through their pro-active Green Guerrilla program. Students from around the world have graduated from the program and have taken back to their specific communities a holisitic approach to approach to plant and soil health.

The 2 day course is taught by talented and awesome professional co-instructors. Some of the topics covered in the program include: An Introduction to Organics, Soils, Microbes, Water, Dowsing, Organic Turf & Tree Programs, Compost and Compost Teas, Organic Fertilizers, and much more. Classes are offered monthly.

For information on the next class, contact Jeff Frank at 631-283-1915. Both Scott and I have attended programs at the Nature Lyceum and we highly recommend this to any one looking to expand their perceptions, abilities and knowledge basis as they work more co-creatively with the environment. Website

Natural Lawn Care Tips 1- 6 provided by: Natural Landscapes Project

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Safety Tips During an Earthquake

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EXTRACT ARTICLE ON THE: "TRIANGLE OF LIFE"

My name is Doug Copp. I am the Rescue Chief and Disaster Manager of the American Rescue Team International (ARTI), the world's most experienced rescue team. The information in this article will save lives in an earthquake.

I have crawled inside 875 collapsed buildings, worked with rescue teams from 60 countries, founded rescue teams in several countries, and I am a member of many rescue teams from many countries.

I was the United Nations expert in Disaster Mitigation for two years. I have worked at every major disaster in the world since 1985, except for simultaneous disasters.

The first building I ever crawled inside of was a school in Mexico City during the 1985 earthquake. Every child was under its desk. Every child was crushed to the thickness of their bones. They could have survived by lying down next to their desks in the aisles. It was obscene, unnecessary and I wondered why the children were not in the aisles. I didn't at the time know that the children were told to hide under something.

Below is a list of tips that could save lives in the event of an earthquake.

TIPS FOR EARTHQUAKE SAFETY

1) Most everyone who simply "ducks and covers" WHEN BUILDINGS COLLAPSE are crushed to death. People who get under objects, like desks or cars, are crushed.

2) Cats, dogs and babies often naturally curl up in the fetal position. You should too in an earthquake. It is a natural safety/survival instinct. You can survive in a smaller void. Get next to an object, next to a sofa, next to a large bulky object that will compress slightly but leave a void next to it.

3) Wooden buildings are the safest type of construction to be in during an earthquake. Wood is flexible and moves with the force of the earthquake. If the wooden building does collapse, large survival voids are created. Also, the wooden building has less concentrated, crushing weight. Brick buildings will break into individual bricks. Bricks will cause many injuries but less squashed bodies than concrete slabs.

4) If you are in bed during the night and an earthquake occurs, simply roll off the bed. A safe void will exist around the bed. Hotels can achieve a much greater survival rate in earthquakes, simply by posting a sign on The back of the door of every room telling occupants to lie down on the floor, next to the bottom of the bed during an earthquake.

5) If an earthquake happens and you cannot easily escape by getting out the door or window, then lie down and curl up in the fetal position next to a sofa, or large chair.

6) Most everyone who gets under a doorway when buildings collapse is killed. How? If you stand under a doorway and the doorjamb falls forward or backward you will be crushed by the ceiling above. If the door jam falls sideways you will be cut in half by the doorway. In either case, you will be killed!

7) Never go to the stairs. The stairs have a different "moment of frequency" (they swing separately from the main part of the building). The stairs and remainder of the building continuously bump into each other until structural failure of the stairs takes place. The people who get on stairs before they fail are chopped up by the stair treads - horribly mutilated. Even if the building doesn't collapse, stay away from the stairs. The stairs are a likely part of the building to be damaged. Even if the stairs are not collapsed by the earthquake, they may collapse later when overloaded by fleeing people. They should always be checked for safety, even when the rest of the building is not damaged.


8) Get Near the Outer Walls Of Buildings Or Outside Of Them If Possible - It is much better to be near the outside of the building rather than the interior. The farther inside you are from the outside perimeter of the building the greater the probability that your escape route will be blocked.

9) People inside of their vehicles are crushed when the road above falls in an earthquake and crushes their vehicles; which is exactly what happened with the slabs between the decks of the Nimitz Freeway. The victims of the San Francisco earthquake all stayed inside of their vehicles. They were all killed. They could have easily survived by getting out and sitting or lying next to their vehicles. Everyone killed would have survived if they had been able to get out of their cars and sit or lie next to them. All the crushed cars had voids 3 feet high next to them, except for the cars that had columns fall directly across them.

10) I discovered, while crawling inside of collapsed newspaper offices and other offices with a lot of paper, that paper does not compact. Large voids are found surrounding stacks of paper.

Spread the word and save someone's life... The Entire world is experiencing natural calamities so be prepared!

"We are but angels with one wing, it takes two to fly"

In 1996 we made a film, which proved my survival methodology to be correct. The Turkish Federal Government, City of Istanbul , University of Istanbul Case Productions and ARTI cooperated to film this practical, scientific test. We collapsed a school and a home with 20 mannequins inside. Ten mannequins did "duck and cover," and ten mannequins I used in my "triangle of life" survival method. After the simulated earthquake collapse we crawled through the rubble and entered the building to film and document the results. The film, in which I practiced my survival techniques under directly observable, scientific conditions , relevant to building collapse, showed there would have been zero percent survival for those doing duck and cover.

There would likely have been 100 percent survivability for people using my method of the "triangle of life." This film has been seen by millions of viewers on television in Turkey and the rest of Europe , and it was seen in the USA , Canada and Latin America on the TV program Real TV
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Growing Foods From Scraps

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Maybe now is not the time to be talking about this, because we are still into the summer growing season and so much can be grown outdoors. BUT, as I was driving my daughter to field hockey practice this morning I was thinking about our garden. I just love this time of the year!

Go outside and pluck some fresh grape tomatoes, or pick a large beefy one for a sandwich, along the way, pick a few cucumbers, hot peppers, and fresh basil for a yummy tomato salad. Nothing could be fresher or healthier than this!

Then my mind fast forwards to mid September, early October, depending on the weather conditions. The fresh produce begins to slow down and the juicy, succulent red tomato is just a lingering memory. If we are lucky, we can find a handful of hardy ones that will make it up through the end of October.

That is when I started thinking, this year I should grow more indoors other than houseplants. In the past I have attempted some herbs for indoors but had not been so successful, but now I am ready to try it again. As I was thinking about it and researching what to do, I came across this article on growing foods from scraps in the kitchen. It seems simple enough and fool proof!

Garlic:
1. Plant a few garlic cloves with pointed tip facing up in a pot with loamy organic soil.

2. Place the pot on a sunny windowsill and water regularly like a houseplant.

3. Green garlicky shoots emerge in a week or so. Harvest with a scissors to using in cooking or as a tasty garnish for soups, salads and baked potatoes.

Green Onions:
1. Use green onions with healthy, white roots attached to the bulb. Snip off green tops for cooking with a scissors. Leave a little green top on the onion bulb.

2. Plant the entire onion while leaving the short top above ground in a small pot filled with a loamy, organic potting soil. Make sure your container has drainage holes. Put in a sunny windowsill and water once a week or when soil feels dry to the touch.

3. Harvest new green shoots with scissors to use for cooking or as a tasty garnish. Continue to leave the onion in the soil. With each new growth the onion will taste more potent. After each harvest of onion tops, dress the topsoil with organic compost. Enjoy green onion tops in stir-fries, omelets, and in sandwiches all winter long

Pineapple:
1. Indoor pineapple plants rarely produce flowers and fruit, but their striking foliage adds a touch of exotic to any houseplant collection. All you need to grow one is the green top you cut off when you eat the pineapple. For best results, use a pineapple that has fresh center leaves at the crown. Lob off the top, right where the crown meets the fruit. Peel off the bottom leaves and clean off the leftover fruit. Let the top rest a day before planting.

2. Fill a shallow pot with rich, loamy organic soil mixed with a few tablespoons of well-rinsed coffee grounds. Pineapple grows best in an acidic soil. Plant the pineapple top so the soil is even with the bottom of the crown.

3. Water well and mist the leaves and crown with a diluted, organic liquid fertilizer. As a member of the Bromeliaceae family, which also includes air plants, pineapple plants take much of their nourishment not from the soil but from nutrients in the moist air.

Avocado:
1. For best results use only a ripe avocado. Carefully halve the fruit and rinse the pit. Pat dry and let sit overnight in a warm, dry spot. The next day, peel off any of the parchment-like skin from the pit.

2. Place the pit with the base (the wider end) toward the bottom in a 7-inch pot full of loamy, rich organic soil. Make sure the tip is above the soil, exposed to light for proper germination. Water thoroughly.

3. If your apartment is dry, place a clear plastic cup over the exposed seed tip to serve as a mini-greenhouse. Though the plant does not need direct light to germinate, placing the pot on a sunny windowsill will speed growth.

4. Continue to water every week and make sure the soil doesn't dry out completely. The pit may take over a month to germinate so be patient.

5. When the sprout emerges and grows to about 4 inches, add another layer of organic soil to cover the pit completely. This not only protects the seed, but also any roots that may poke through the soil in search of nourishment.

6. Once the plant starts growing, it may remind you of the story "Jack and the Beanstalk." You can watch the plant grow tall for a year (supported with a wooden rod) and let it branch on its own, or make a decision to prune it and force it to branch, making a sturdier plant. If you choose to prune, it's best to trim with a diagonal cut 2 inches from the top. Be careful as you prune not to cut the main stem more than 1/3 of its height.

7. Continue to add organic compost to fertilize the soil with each pruning and water as you would a houseplant. Only repot the fast-growing plant when it is 6 times taller than the diameter of the pot.

8. Though avocado plants do not bear fruit if grown indoors, you can plant multiple avocado pits at various times in the same pot for a more interesting arrangement.
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What is Potassium Deficiency (Hypokalemia)?

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What is Potassium Deficiency (Hypokalemia) ?
Potassium Rich Foods
Potassium deficiency(hypokalemia) can be fatal at times if not taken care of. A person may alsodevelop Potassium deficiency due to extra excretion of Potassium or lowerquantity of Potassium in daily diet.
Symptoms of Hypokalemia:
Hypokalemia ranges fromvery ornate to severe level. A person suffering from simple/harmless/primarystaged hypokalemia may experience no symptoms at all, but general symptoms ofhypokalemia are:
* Fatigue
* Patient may experienceproblems such as Myalgia and muscular weakness
* Patient may experiencehyponatremia and also may experience confused i.e. anxiety.
* Acme problem
* Skin related problems suchas blistering, skin eruptions, dryness of skin etc.
* Temporary memory loss orproblems such as weak memory etc.
* Patient is prone to heartrelated problems, such as heart deterioration.
* Digestive system also mayget affected due to potassium deficiency leading to hypertension, impropersleep, nervous system deterioration, depression, constipation etc.
* In some cases patient mayexperience ringing/noise in ear.

There can be more than onereasons of potassium deficiency (hypokalemia) in a person such as lower levelof Potassium in daily diet (i.e. insufficient potassium consumption),excess
potassium excretion throughbowel motions or urine, if a person is undergoing medication that as a sideeffect causes lowering in Potassium level in body, if a patient is sufferingfrom problems such as diabetic ketoacidosis, related to renal salt transporters(Bartter Syndrome or Gitelman Syndrome), it may lead to hypokalemia, if aperson is suffering from diseases which cause excessive excretion of potassiumthrough bowel motion or urination can lead to hypokalemia etc.

Treatments available forhypokalemia:
Your physician may alsosuggest you medication to improve Potassium level in your body.
In order to avoidHypokalemia, you should prefer potassium rich food and balanced diet inyour daily meal.
Include Potassium richfood are as follow :
Orange, banana, potato,tomato, watermelon, beans, some type of cereals, dried fruits such as peaches,dates, apricots, raisins etc., meat, grapes, milk, egg-yogurt, spinach etc.

Potassium Rich Food