Why going 'veg' is good for you

Experts tell you why going veg is a good idea, even if it's just once a week

Detoxifies: A veggie diet contains dietary fibre (bottle gourd, pumpkins, spinach, cabbages), which flushes toxins out of the body. A diet containing only eggs, fish and mutton is a poor source of fibre.

Stronger bones: Gorging on meat can lead to protein overload. This can tax our kidneys, interfere with the absorption of calcium and prompt the body to extract existing calcium from the bones. Such calcium excretion is rare amongst vegetarians.

Carb deficiencies: A non-vegetarian diet is a poor source of carbohydrates. Carb-deficiency can lead to ketosis – a condition where the body starts breaking down fat (instead of carbs) as a source of energy.
Easy digestion: Complex carbohydrates in vegetarian foods are digested gradually providing a steady source of glucose. Conversely, meats rich in fat and proteins are difficult to digest.

Healthy skin: Eating beetroot, tomato, pumpkin and bitter gourd can clear off blemishes. And guava, apples, pears and peaches, eaten along with their peel, promise a glowing complexion.

Weight management: Avoiding meat is the simplest way to reduce fat intake. Instead, eating whole grains, legumes, vegetables, nuts, and fruits, lowers cholesterol levels, blood pressure, and obesity.

Easy on the teeth: Our molars are more suitable for grinding grains and vegetables than tearing flesh. Digestion begins with the saliva, which can only digest complex carbohydrates present in plant foods.

Phyto nutrients: Diabetes, cancer, kidney disease, stroke and bone loss are partially preventable with a good intake of phytonurtients. As these are present only in vegetarian diet, the non-vegetarians are at a loss.

Nimbu paani a solution to many probs

Lemon juice has more benefits that you'd ever imagine. Lemons have five per cent of citric acid, which gives it its unique taste.

Rich in vitamin C, it also has vitamin B, calcium, phosphorus, magnesium, proteins and carbohydrates.

Here are some benefits.
- Suffer from indigestion? Mix a few drops of lemon juice with warm water and sip on it. This is useful for treating nausea, heartburn, diarrhoea, bloating and burping.
- Since lemon is a natural antiseptic, it is great to cure skin problems. It clears your skin and also acts as an anti-ageing agent by eliminating wrinkles and blackheads.
- Have a toothache? Apply fresh lemon juice where it hurts. If you have bleeding gums, applying lemon juice can curb the bleeding and stop bad breath.
- A sore throat can be cured by gargling with lemon juice and water regularly.
- Nimbu paani is high in potassium, which controls high blood pressure, dizziness, nausea and reduces stress. It also cures respiratory disorders like breathing problems and asthma.

Keep gas under control

Some people experience an increase in gas when stepping up their intake of fiber while on a diet. While not a symptom of any serious condition, gas can be uncomfortable and unpleasant. This side effect can be managed with the simple modifications listed below. 


Reduce sugar-alcohol intake. One of the unfortunate side effects of sugar-alcohol consumption is excessive gas production. Since sugar alcohols are found in a variety of sugar-free foods, they may be a cause of your troubles. The 75-100-calorie limit on sweet treats (which includes foods containing sugar alcohol) will help you avoid this unpleasant side effect. 

Start slowly . Most diets encourage the consumption of fiber-rich foods. You may need to approach this slowly, though, starting with a half cup per day of gas-producing foods like Crucifixions vegetables (broccoli and cabbage, for instance) and beans. Gradually increase the amounts of these foods as your body adjusts to them (usually in a matter of days or weeks). 

Cut back on fiber supplements . Taking a daily fiber supplement may also increase gas production. Try easing up on your daily use of these supplements and see if your gas problem clears up. If it does, you may want to cut back on your dosage of these supplements and concentrate more on getting fiber from natural food sources. Be advised that if you are taking fiber supplements, you should drink plenty of water throughout the day to aid in their digestion. (Also, if you are using a supplement because your doctor has suggested you do so, do not discontinue it without first talking with your doctor ) . 

Pay a visit to your doctor . If you follow this advice but continue to experience uncomfortable gas, it may be time to see a doctor. Excessive gas production can also be attributed to lactose intolerance, irritable bowel syndrome, or antibiotic use. Your doctor can help pinpoint the problem and determine a suitable course of action.

Obesity causes cancer

Body fat, known to trigger problems related to diabetes and cardiovascular diseases, is also a potential cause of different types of cancer. Excess fat leads to a high body mass index (BMI - the percentage of fat in proportion to weight and height of a person), which increases the risk of colon cancer by 55 percents. Women with high BMI are susceptible to developing uterus or breast cancer by over 50 per cent.In both the sexes, being obese increases the risk of cancer of the esophagus, kidney, gallbladder and pancreas. Fat is considered to be a source of hormones such as estrogens. This hormone is responsible for endometrial and breast cancer. Excess fat may also lead to out-of-control cell multiplication, which is basically triggered through high insulin-like growth factors. The balance of the immune system is disturbed.


So weight control can reduce cancer-related deaths.

Dealing with ALCOHOL in your family...

Every family faces problems, big or small. And if the skeleton in your family closet wobbles out with a glass in his hand, then you may want to do something about it. It's difficult to see your kin in such a bad state. Here's how to help an alcoholic.

Let's talk If there's a problem, you have to talk about it first. The most important thing is to get the person to acknowledge the problem. It's only once you pass this phase that you can actually get down to helping the person.

Distraction is key Your kin may be suffering from depression or may just be feeling lonely. This is why he's finding his companion in alcohol. Involving the person in any kind of activity can distract him from the need to succumb to alcohol. Enrol him in a hobby class or let them help around the house. This way, he won't have any time to think about liquor. 

I'll be there for you Let him know you will be there for him through the thick and thin. Make sure you show solidarity. It helps overcome the biggest of obstacles. You've to stand strong and be the patient's moral support in his time of need. This is a great motivational factor for an alcoholic.


Doctor, doctor, help, help! If the condition is really severe, you will need to see a doctor for rehabilitation.  The toxins will have to be flushed out. Since withdrawal symptoms are painful, it's best if the patient is rehabilitated and joins a support group.

None of this will work until the patient is ready to acknowledge what a mess he is in. Only then, you can help him overcome the problem. So, make sure he accepts his problem first.

Green tea improves quality of life

A new study has suggested that drinking green tea and practicing tai chi may promote bone health as well as reduce the risk of inflammation in postmenopausal women. 

Get off the treadmill!

The great gym rush has slowed down and pumping up adrenalin is too much pressure. Rani Mukherjee has moved away from the treadmill and is breathing easy with yoga. Kareena Kapoor, Tusshar Kapoor and Saif Ali Khan too are stretching to surya namaskars.

As modern yoga and spiritual gurus take the body to the next level, it's no longer about how you look but how you feel.  

The focus now is on emotional rejuvenation and physical toning. 

Just achieving body toning isn't enough. It's a cleansing without punishing the body. And you can do it at home or in open spaces, rather than in a cramped air-conditioned environment.  It's a feelgood way of living.


Spiritual exercising is about the mind toning the body. It's not just about yoga. You could go for a super walk and come back energised. The focus is on grace and strength. Hardcore gymming is exhausting for everyone. The goal is to go from understanding how to control the body and mind to a higher level of consciousness. You just have to find your personal exercise formula right there in your home. It's fun, it can help you look marvelous or feel marvelous. You could be relaxing one minute and be dancing to any of ur fav songs the next. The idea is to relax and as you relax, you heal. Being at the gym is a rat-race, you're running fast, you don't relax at all. You can't heal by punishing your body, you need to surrender it to peacefulness.


Osho always believed, 'Learn to melt your body, mind, soul; find out ways when you can function as a unity'. 

Fact is, modern man is stressed out physically and mentally; hence, there is no unity. He is divided. When we practice gentle meditative exercises, we begin to see extraordinary colours, smell uncommon perfumes and hear unheard of sounds. In fact, the whole chemistry of the body undergoes a sea-change. The body begins to perceive things in a different way altogether. All the electric circuits of the body change.

We sit in noisy offices and work out in noisy gyms and thus, even the worked out body feels the fatigue. From Tai Chi to Aqua Aerobics, people are discovering alternatives to the treadmill. The fatigue also exists because there's unhappiness over the gym body, which is exhausted due to muscle contractions with no stretching. The shift has to be about how we feel, not how we look. The focus should be on being mindful about what we do, which will energise us.

Don't waste your energy on the treadmill tuned into the iPod, connect with the power of feeling. Look beyond the Om and the asanas too, look inward, tone your muscle and stretch that mind. You will feel powerful physically too.


We're working out hard in offices, we're working out harder in gyms — our muscles are screaming, not relaxing. We're injuring our minds and bodies on the treadmill and not releasing the stress. 

We need to learn about our bodies. The focus has to be release from stress, there's no one standalone physical therapy that works and everything is personalised for the individual body."


Breathe easy and let your mind regain control over your body!

Cheat guide for those on diet!

For once, you aren't being reprimanded for giving into your cravings. Nutritionists put together a cheat-guide for you

The experts agree that it's important to go easy on your diet plan about once a week. Nutritionists say that those who allow themselves that 'weekly treat' are less likely to go on a bingeing spree. That's because your cravings are satisfied. Also, being on a diet for several months may put your body in 'starvation mode'. So increasing your calorie intake and biting into foods that you've been restricting for long can speed up your metabolism and make you look leaner. While cheating has its own benefits, do remember that the key lies in moderation.

Here's how you cheat smart ...

Pick a weekday
You are less likely to go over board when you're busy at work. And as opposed to cheating the entire day, pick one meal when you allow yourself a treat.

Exercise discretion
Whatever you choose to gorge on, make sure you feel like you've given yourself something special, as those feel-good bites will go a long way in keeping you on track throughout the week.

No back-to-back
You are not allowed to pick two cheat meals together, even if you promise not to cheat for the next two weeks. Its impact lies in the psychological satisfaction of cravings. Therefore, this method, no matter how valid you may think it is, just won't work.

Go public
Call off that illicit affair between you and crispy French fries. When you cheat in public, you cheat in moderation.

Eat before you cheat
If you cheat on an empty stomach, you'll stuff yourself silly. Instead, eat food that's high on fiber just before you give yourself that weekly treat.

Don' t stock up
Don't fall for those 'Buy one, get one free' offers. When you cheat, buy single servings.

Do your math
A single super-high calorie binge, loaded with fat and sugar will easily set you back by several days. Instead follow our cheat guide that will bring you your favourite meal with just a slight change.

Are you picking the right 'cereal'?

What better way to start the day than have a large bowl of cornflakes and orange juice! After all you are keeping oily substitutes like stuffed paranthas at bay. But did you know even a bowlful of 'healthy' breakfast cereals could add up calories in your diet?

For sometime now, doctors have debated on the permissible level of sugar in breakfast cereals, especially of the coloured and sugar-frosted varieties. Despite it all, the 'health conscious' lot continue to have cereals for breakfast, and with relish. And why not, they are easy to fix, digest easily, and supposedly low on calories.

But this time make sure you check the nutrition value of the breakfast cereal before you buy it. Our quick checklist should help you make the right choice.

Check sugar content
Most cereals have sugar content as high as 25 per cent, making it an unhealthy breakfast idea. Go for the ones low on sugar.

For muesli type cereals
Muesli no longer is as healthy as some years back, for most brands doing them add very high levels of sugar. But if you are an addict by now, go for the unsweetened varieties; there are plenty on the market. By adding fresh fruits to a bowl of muesli you can restore its sweet flavour, not to mention, make it healthier.

Artificial colouring and salt content
While picking the right breakfast cereal, do not just settle for 'whole grains'. Do take a glance at the quantity of other ingredients such as refined grains, salt, fibre and colouring.

More than one ingredient
Always go for the ones with multiple grains such as oats, wheat. Why not try making your own muesli at home by shopping for some oats and grains from a health food shop.

High fibre content
Doubly ensure your breakfast cereal is rich in fibres, and has very little artificial sweetener.

Low fat content
If the packaging is attractive then who cares how loaded with fat it is! Precisely why, it is imperative to note the fat content before buying.

It is best to serve all cereals with skimmed or semi-skimmed milk. But never with sugar!

Once you know what to look for in breakfast cereals, it is a case of which one to go for. Nutritionist Dr Shikha Sharma makes it easy by sharing with us the health benefits of popular breakfast cereals:

Porridge:
Porridge is the most healthy breakfast idea. It is rich in minerals and has high fibre content that keeps blood sugar under control. Use a little jaggery if you wish to sweeten it, otherwise you can top it with fresh fruits or sprinkle some raisins and almonds.

Cornflakes:
Abundant in carbohydrates, iron and Vitamin B complex, cornflakes work very well for school kids and elders too. It is a particularly good breakfast in the rainy months because the body starts holding water owing to high moisture in the air.

Wheat flakes:
It is a modification of wheat porridge and is a nice change from run-of-the-mill breakfast cereals. But unless fortified with extra calcium, it is not much use having just wheat flakes for breakfast.

Oats:
A bowl of oats in the morning is great for those suffering high cholesterol and diabetes, provided you don't add extra sugar to it. The high fibre content in oats balances the blood sugar, and relieves people prone to depression.

Muesli:
Muesli is a great breakfast choice as it has raisins, almonds and four different grains. The comparatively high sugar content in muesli keeps growing children and those into sports, energetic. It can be served with both milk and curd. You can so much as substitute muesli with evening snacks for kids.

Poha/rice crispies:
The poha version of rice crispies is popular in Indian households, and makes for a light and healthy breakfast. But make sure your poha is only lightly sautéed.

Aside from the usual cornflakes and oats, there is a whole assortment of chocolate, honey and fruit-flavoured breakfast cereals that find takers among young kids. Just how good or bad an idea is it?

"Although it is best to go for natural cereals, it is alright to break free from the mundane breakfast chart once in a while. The purpose is to serve up a good mix that is both appealing to the taste buds and has nutritional value."

5 Foods every woman must eat

We bring to you five nutritional eats that every woman should include in her diet. Happy eating!


Leafy vegetables
It is not possible to meet your nutritional needs without having leafy vegetables in your diet. Spinach, legumes, asparagus, lettuce, fenugreek leaves, broccoli are available in abundance and are huge sources of fibre, Vitamin C and K, folic acid. It is also a vision protector and provides four essential minerals, i.e. calcium, magnesium, iron and potassium. Try to have it daily in your diet and darker the better.


Whole grains
Whole grains have up to 96 per cent more fibre and essential nutrients and vitamins than refined grains. Advises diet expert Honey Shah, "I advise my clients to have whole wheat bread, whole wheat pasta, and brown rice as they are high in essential nutrients and do not contribute to weight gain. You can start your day with whole wheat cereal or a whole wheat bread toast."


Nuts
Make nuts an essential ingredient in your diet. Sprinkle it on salads or breakfast cereals or stir them into yoghurt because they are an excellent source of protein, magnesium and B & E vitamins. They are useful in fighting heart disease and cancer. Nuts are high in fat calories, but their fat is the heart-healthy kind. You can also eat them as an evening snack. But make sure you don't overdo them. About a quarter cup or about 15-20 almonds, cashews, walnuts are good enough a week.


Yoghurt
Low fat or plain yoghurt is a great source of vitamins, protein and calcium. It also has healthy bacteria which can fight diseases. "Three to four cups a week is good enough for your diet. But make sure you don't add sugar to it. Instead choose plain yoghurt and add fruits or berries to it," suggests dietician Pinky.


Berries
Ever wondered why most of the diet fibre products have berries in them? Reason being berries are high in fill-you-up fibre and also helps curb weight. Berries have more protective plant antioxidants than almost any other food. These antioxidants not only lower your disease risks, but also help prevent memory loss. You can have a bowl full of them thrice a week. It could be fresh or frozen, benefits stay!

Learn the ABC of vitamins II

cont...


Vitamin B1 (Thiamine)
It helps in converting glucose into energy.
Found in:
Brown rice, millet, wheat germ, nuts, wheat bran and sprouted grains.

Vitamin B2 (Riboflavin)
It helps in the conversion of fats, sugar, proteins into energy and the formation of red blood cells.
Found in:
Milk products, yeast extract, organ meats, eggs, mushrooms and asparagus.

Vitamin B3 (Niacin)
Your cells breathe because of vitamin B3. It promotes healthy skin and maintains blood sugar levels.
Found in:
Whole grains, legumes, fish, chicken, turkey as well as mushrooms.

Vitamin B5 (Pantothenic acid)
This helps in the production of anti-stress hormones. It also promotes healthy skin, hair and nerves.
Found in:
Egg, chicken, mutton, fish and vegetables such as mushrooms, avocados, wholewheat, lentils and sunflower seeds.

Vitamin B6
Vitamin B6 is considered to be an anti-depressant. It's also involved in blood formation, is fundamental for protein metabolism and nervous system function.
Found in:
Meat, salmon, banana, broccoli, red kidney beans, asparagus, cauliflower, cabbage and all green leafy vegetables.

Vitamin B9 (Folic acid)
This vitamin is important for pregnant women as it helps the synthesis of DNA and protein. It is also essential for red blood cell formation.
Found in:
Whole grains, chicken, liver, spinach, red kidney beans, raspberry, beet root, asparagus, cashews, peanuts, chick peas, avocado, wheat germ, and tomato juice.

Vitamin B12
Helps maintain healthy nervous system, required for normal growth and production of red blood cells. It also helps break down fatty acids. Vitamin B12 is manufactured only in the colon, that too in inadequate quantities.
Found in:
It is not a problem for meat eaters. Unfortunately, the only source for vegetarians is the faecal content in water and that doesn't help. Some fermented food like quick pickles, soya, tofu and spirulina have B12.

Vitamin C
This aids in tissue healing, formation of bones and teeth. It is also a rich anti-oxidant.
Found in:
Fruits and vegetables like guava, lemons, papaya, strawberry, melon, grapes, sprouted seeds, beans, broccoli, bell peppers, oranges, parsley and cauliflower.

Vitamin D3
This is essential for metabolism, skeletal formation and teeth. It promotes the absorption of calcium. Yet only 10-15 per cent of the vitamin content comes from a balanced diet. The rest is derived from sunlight, which is absorbed through the skin.
Found in:
Sunlight. Longhours in air-conditioned spaces and pollution make it hard. Even sunscreen lotion prevents absorption. We need supplements of Vitamin D3. Consuming fish, sardine, tuna, egg, and green leafy vegetables also helps.

Vitamin E
A healthy dose of vitamin E detoxifies the liver. It is an antioxidant, protects cells and helps maintain red blood cells.
Found in:
Soya beans, broccoli, green leafy vegetables, sunflower seeds, whole grains, nuts, legumes, outer leaves of cabbage, asparagus, cucumbers and sprouted grains.

Vitamin k
It is important in the blood clotting process.
Found in:
The cabbage family - broccoli, green and red cabbage, pack choy flower, cauliflower, turnip, knol khol (ganth gobi), legumes, potatoes, tomatoes, alpha alpha, asparagus and green leafy vegetables.


Chitrangda Singh's vitamin fundas
I believe in natural sources of vitamins. There is so much available in nature itself. Every fruit and vegetable has so many natural vitamins that I don't need to subscribe to artificial sources. That is because I eat healthy. I try and maintain a balanced diet by making sure my body gets what it needs. But a lot of youngsters these days don't believe in eating vegetable and fruits so I would recommend that they have multi-vitamins as essentials.

Learn the ABC of vitamins I

Our panel of experts gives you a lowdown on vitamins and their role in the body. Check if you know what you need to know.

The human body is like a power engine. Just as a machine needs to be fuelled constantly, our body must be replenished regularly with vitamins for it to function properly. Vitamins, which function as catalysts and coenzymes, protect cells and are important links in the metabolic armour. Yet, very little is understood about these essential components.

Each of the vitamins - A, C, D, E, K and B (B1, B2, B3, B5, B6, B9 and B12) - has an individual role to play in the body. Barring vitamins B12 and D3, vitamins A, B, C, and E are dietary.

Most people believe that if they take a multivitamin tablet they won't fall ill, or when they cross 40 they must supplement their diet with one. Some people also believe that if they're stressed or dieting they must then double their dose of vitamins in order to compensate.

In fact, if the multi-vitamin contains iron and minerals it leads to gastric problems. So also, vitamins - A, D3, E and K - are fat-soluble. A highdose of these vitamins can become toxic in the body and in extreme cases may even lead to mental and neurological changes like memory lapses, tremors as well as urinary incontinence.


Deficiency
There is no clinical syndrome or arithmetic to prove that if you do not intake vitamins and food today there will be a paucity of it in a couple of weeks. A lot depends on your food reserves and how much you utilise your body.

The most dependable way to replenish your body with adequate amounts of vitamins you must follow a well-balanced diet. However, it is not enough to simply consume them. You should also ensure they get absorbed into your system.

Erratic lifestyles, eating late, not chewing the food properly, binging before going to bed, consuming too much oily stuff or junk food, antibiotics, caffeine, alcohol restrict the absorption of vitamins and nutrients in the body. Consumption of excess alcohol requires the vitamin B complex group for it to be metabolised.

When alcohol gets into the system, the liver gets too busy trying to metabolise it and doesn't find the time to do its natural work, which is manufacturing proteins. Likewise, people who smoke, go on crash diets, or intake other harmful substances can run down on vitamin reserves as well.
Diabetics have a highdeficiency of various vitamins. Vegetarians too have a lower reserve. One must go for an annual blood-test to check vitamins B12 and D3 levels as the two are unavailable in general dietary fibres. If you're low on these vitamins, you must take supplements as prescribed by the doctor.

Here are the vitamins you should ensure you get:

Vitamin A (Retinol/Beta carotene)
It's needed for healthy eyes and bone development. It also helps in healing infections as it strengthens the immune system and enhances the production of RNA (Ribonucleicacid).
Found in:
Cod liver oil, egg, yellow fruits and vegetables. Carotene rich foods like spirulina, wheat grass, sweet potato, carrots, green onion, spinach, Chinese cabbage, melons, peaches, yellow peppers and mango.

cont...

Diet Facts vs. Diet Fiction

From controlling your weight by going on a detox diet to using sauna belt, waist slimming machines, there are endless tricks that claim to give you that extra edge in weight loss. The problem arises when you end up more confused than when you first started on your weight loss journey. You don’t know what to believe and which diet ideas to choose. Today we're talking about diet facts vs diet fiction - ideas and tips that will help you solve a few dieting myths.

Myth 1: Cold water contains more calories than hot water.
Truth: Water is the only substance that contains 'zero calories'. And, this universal fact has no relation to it being hot or cold. Cold water is suggested in-between your workout regimen because it helps in cooling your body temperature, which rises due to exercising.

Myth 2: Munching on chips at night is unhealthier than munching on chips in the day time.  
Truth: The basic rule of eating is – that eating anything up and above your caloric requirement (which is based on your current age, weight and body type) will lead to fat gain and hence, weight gain. Nutritionists tell you to keep away from food at night because that's when your body temperature tends to dip (due to lack of activity), hence your body requires little food at night in order to function properly. Besides, sleeping right after eating doesn't work well for digestion since your body, at rest, is not active enough.

Myth 3: One should never mix cereals with pulses in their diet. 
Truth: This is a complete myth. Combining cereals and pulses helps in compensating the levels of amino acids. It is amazing to see how our tradition Indian recipes balanced these two ingredients scientifically as if they were well aware of this fact already. Our bodies can handle a mixture of nutrients without any kind of discomfort and a combination of cereals and pulses should be the least of our worries.

Myth 4: The weighing scale is my ultimate fitness meter. 
Truth: No! This is hardly the case. The weighing scale is important as far as the approximation of your body weight is concerned. Relying on a weighing scale to judge whether you’re ‘fit’ or ‘fat’, is like judging a book by its cover. Body weight is a sum total of your body fat and lean body mass, which includes muscles. In order to understand your exact fat mass, you must understand the composition of your body.

Myth 5: If all kind of fat is bad, then I’ll just strictly go on a boiled food diet.
Truth: Raise your hand if you have heard of the concept of ‘zero fat diets’. Yes, we all have at some point or the other in our healthy scheme of affairs heard about it. But are they really worth the trouble? Nutritionists completely negate the concept of ‘zero fat diets’ and place them neatly into the category of fad diets.

Perhaps boiled food, devoid of spices and oils, might work if you have a tummy upset, or are recovering from a series of heavy meals. But you definitely don't need to live on it. The news for you is - fats can be good too. Good fats aid in fighting infections and maintain cell membranes, amongst several other necessary tasks. They key lies in moderating your fat intake, not in completely negating it.

Weight Loss vs Fat Loss

When you get on that dreaded scale and see the kilos melt away, the excitement is unparalleled. Some get motivated to work even harder; Some others drop off the fitness routine, thinking 'that's enough for now'. But what about the possibility that all you might have lost was body weight, and not fat? Reduction in weight from loss in bone density and muscle tissues and not from fat, is not healthy in the long term. When a person is extremely overweight or obese, any change in lifestyle or any new exercise will result in massive weight loss, mainly from water loss and initial fat loss. But the closer you come to your ideal weight, the more careful you need to be about whether you are losing weight the right way.

How do you know whether your weight loss is from fat or not?
How you feel is a very good indicator. When you are dropping weight on the scale, but feel weak, exhausted, cranky or maybe slightly nauseous, you are probably losing more than just fat. Beware of banking too hard on this indicator though, as the euphoria of the plummeting scale may just keep you elated enough not to pay heed to any of the above symptoms. If you are losing weight through fat loss, you may see the scales remain the same but your clothes will fit better. This means that you are gaining muscle and bone density but losing fat, which is why you feel stronger, with more energy and not fatigued.

How to lose fat and not muscle?
What you eat and how you workout determines how you lose weight. Here are some dos and don’ts to help you get fit the right way.

Don’t

• Starve. Instead, eat food rich in protein, complex carbs (including salads and fruits), and good fats for energy. Eating right, eating so that you are not hungry, and eating food that is nourishing is important so that you lose fat.
• Eat empty calories. Eating empty calories like biscuits or snacking on empty calories that do not satisfy you in anyway, needs conscious effort. Snack on healthy, filling snacks instead.
• Do only cardio. While cardio is important, you run the risk of losing muscle if you focus only on cardio and not on strength training. It is therefore advisable to mix up your workouts in order to get the best of both worlds. If your workout plan involves just running, swimming, or walking, it’s best if you throw some yoga, and weight training into the mix too. If you’re eating right, then this will be invaluable in building muscle, which in turn burns fat faster. 

Do

• Sprint. Throw in some really fast sprints on your cardio days. Even once a week is more than enough. This stimulates the HGH (human growth hormone) that facilitates the growth of muscle and resultant fat burn.
• Lift heavy weights. Push yourself to do bodyweight workouts, or lift heavy weights at the gym to grow muscle, that increases your metabolism and burns fat even when you are not working out. No you will not bulk up.
• Lead an active lifestyle. Sitting at your workplace for 10 hours a day and then being a couch potato for the rest of your waking hours is the perfect recipe to hamper all your hard work. Being active outside of the gym, low levels of cardio like evening walks, helps towards your fat loss goals.

Don’t worry too much if you’re looking better than ever, feeling energetic and active, and the weighing scale is not budging an inch. You may be losing fat and gaining muscle, the only path to good health and weight management in the long run.

Hand-y tips

-Always keep your hands clean at all times. They are the biggest means of transferring germs and bacteria to other parts of our body and can lead to illnesses. Preferably use an anti-bacterial hand wash, sanitizer or soap, instead of a scented soap.
-Moisturizing is equally important. Constant use of detergents can dry out the skin. Further, ones nails get dry and brittle with time and with the use of nail polish. Invest in a good hand cream or a body lotion and spread some on before sleeping every night.
-Cut and file your nails as and when required. The cuticle around the nails can become unsightly, so get it cleaned off at regular intervals.
-If you are planning to do any major housework or gardening, always wear gloves. This will help protect your hands from cuts and bruises and prevent them from getting rough.
-Once every week, give your hand a good exfoliation session. Soak your palms in warm water and then use your face scrub to get rid of all the grime around your nails. This will also help boost the blood circulation in the hands, leaving them soft.
-If you spend a lot of time outdoors, then make sure you wear sunscreen.
-Always try and give your nails a breather between the times you polish them. Polish is not healthy if left on for too long.

Eat to beat the heat

Food that can help in cooling your body from within as the mercury continues to soar; you are bound to feel tired, dehydrated and low on energy. Even though its vacation time, you cannot afford to indulge in rich, fried and junk food. Because what you eat plays a major role in how you feel. If you want to seek respite from the unbearable heat this season, make sure you eat the right foods. And by that, we mean foods that have a cooling effect on the body. Doing so will not only fulfill your appetite but also keep your energy -levels high. Here is a list of must-eat foods that are cooling and relaxing for the body:

WATERMELONS
This is the season where watermelons are available in plenty and they are one of best natural cooling foods. That’s because they contain almost 80% water, and are naturally sweet and low on calories too. Eating them makes one feel full, without having to worry about putting on weight. Even muskmelons serve the same purpose.

YOGURT
Eating yoghurt is one of the best ways to beat the summer heat. Curds contain good bacteria which help in the maintenance of the digestive tract. During the summer, the chances of getting a stomach infection are higher as foods tend to deteriorate faster in the heat. You can have it in the form of buttermilk, lassi, raita, or fruits mixed with curds.

ONIONS
Yes, you heard us right, and well tell you why. Red onions contain a chemical compound called quercetin, which contains anti-histamine properties. Histamine is an irritant that is known to cause heat rashes.

BANANAS
The body loses a lot of water due to excessive sweating. Bananas are a rich source of potassium and can help regulate fluids in the body. Besides bananas, green leafy vegetables and dried fruits are rich in potassium.

How to have a healthy meal?

Just the simple steps in your daily life-

-Have a full glass of water or iced tea or a beverage that's not very sweet, before you order .It'll help digest your meal and also fill you up a bit, so you don't feel as hungry.
-Before your main course, order a soup, and try to have a salad for your main course.-When ordering soup, remember that a cream-based soup is more fattening than a clear soup. Ask for that instead. The same way, cream based-sauces, used in pasta or other dishes, are higher in calories than tomato-based ones. Try to order before other people do, and if you're not having a salad for your main course, try and split it with someone.
-Have bread sticks instead of bread – they help you avoid oil and butter.
-Have a big lunch. It keeps you full for the major part of the day and gets digested more easily, so you can have a light dinner and feel full more quickly if you're dining out. Also remember to eat slowly, and stop when you're full.
-Avoid cakes, pastries and ice cream – have fruits for dessert.

15-minute workout can keep you fit

A 15-minute workout at the gym helps keep you young as well as fit, according to a study.

Researchers found that brief vigorous exercise tends to slow the ageing process.

Just 15 minutes of energetic activity a day reduces stress and prevents the deterioration of vital cells which lead to us feeling and looking older, reports express.co.uk.

Even if we are stressed, which tends to speed up the ageing process, we can hold time at bay by working up a sweat.
 

If we maintain the levels of physical activity recommended by public health bodies we can prevent the damage that psychological stress may have on our body.

 

 So just a15-minute workout can keep you fit

Toasts, croissants speed up ageing

The next time you eat that crispy toast in the breakfast, better think again, as scientists have suggested that these toasts could be fast-tracking ageing and chronic disease.

According to a study on how many common foods - toast and croissants included-can produce chemicals now suspected of fast-tracking ageing and chronic disease.

Named Advanced Glycation End Products (AGEs), these chemicals turn up in foods ranging from hash browns to cola drinks and coffee.

Forbes and researchers overseas have suggested that too many AGEs building up in the body can contribute to heart disease and diabetes - and the wrinkling and pigmentation that go with ageing skin.

The foods producing the most AGEs tend to be processed foods high in sugar or fat, especially animal fat, which are then grilled, baked or fried at high temperatures, often until they're crispy and golden. The more a food has sugar added to it and the more it's processed, the more AGEs it usually produces. Baked, crunchy breakfast cereals and toasted mueslis also produce AGEs, but raw oats and porridge are fine.

It seems that once you start mucking around with food the more AGEs it produces - there aren't many foods in their natural state that produce AGEs.

We can accumulate too many AGEs in two ways. One is from some foods; the other is when blood sugar levels are too high, as with diabetes or pre-diabetes.

Although research into Age’s effects is still in the early stages, studies have suggested they can harm the immune system and contribute to hardened arteries and problems with kidney function.They can age skin by attacking collagen and promote arthritis by damaging the joints.

Walnuts help fight stress, lower BP

Walnuts, the brain shaped nuts, cut down cholesterol and may also help fight stress and reduce blood pressure. 

Those with high levels of bad cholesterol had lower blood pressure during stressful moments after following a diet rich in walnuts for three weeks.

Study participants were told to deliver a three-minute speech or sink one foot in cold water - both of which trigger stress and those who ate walnuts had lower blood pressure.

Isn’t it amazing to know that walnuts reduce blood pressure during stress? People who show an exaggerated biological response to stress are at higher risk of heart disease.

If 3 diets are considered -  one without nuts, one with walnuts and walnut oil and a third with walnuts and flaxseed oil then Adding flaxseed oil did not affect blood pressure, but did help create an anti-inflammatory effect in arteries which could reduce the risk of heart disease.

After each diet, if the subjects are asked to take the speech and cold-water stress tests.

Average diastolic blood pressure - the 'bottom number' or the pressure in the arteries when the heart is resting - was significantly reduced for those on diets containing walnuts and walnut oil.

Reduce sodium in your diet

A high-sodium diet can lead to hypertension, cardiovascular disease, asthma and strokes. Here's how you can cut down salt from your diet. 

- Avoid canned, processed foods because they contain a high amount of sodium. 
- Reduce consumption of salty snacks like chips, chivda, salted nuts and food accompaniments like pickles and papads.
- Prepare fresh soup, beans, pastas instead of canned ones.
- Processed meats like bacon, ham and salami, etc, have high sodium content, so avoid them.
- Reduce your consumption of soya sauce, mayonnaise, tartar sauce, etc.
- Curb the habit of using the salt shaker every time you eat.
- Street food is generally salty, avoid asking the vendor for salt.
- Avoid Chinese cuisine and fast foods like pizzas, burgers and fries.

8 Foods that ward off stress

Stress is in the air, while on the move, we stress over poor road sense of fellow drivers, in office over mounting workload, at parties over surging real estate rates, and round up as impatient listeners at home. But just who is not stressed today?

Experts blame an erratic diet as a predominant cause of stress, which usually spans into snack breaks, tea breaks and more snack breaks. Though we can do better by tweaking our diet chart to include foods that curb stress.

Here is a list of eight foods they'll do the trick ... 

Yoghurt : Yoghurt works well especially in summer, as it is light and digests easily. Yoghurt or any dairy product is rich in tyrosine which increases the serotonin level in the brain. Proteins increase neurohormone in the brain which eases stressed nerves and calms you down. If plain yoghurt bores you, try the ready-to-scoop-up, fruit flavored version. Strawberry, blackcurrant, litchi and mango are some popular flavored yoghurt. 

Dark chocolate : Dark chocolates are nothing short of a delicacy, they send our taste buds spiraling. But there is more to dark chocolate such as lowering stress hormone levels and improving other stress-related bio-chemical imbalances. Our body requires a fair dose of antioxidants, and in chocolate the antioxidants come in the form of flavonoids. Besides, the flavonoids are maximum in dark chocolate. Chocolates also go a long way in enhancing mood. Chocolates are good aphrodisiacs, also known as 'love chemical' which is a mood stimulant and booster. They contain phenethylamine - a safe natural ingredient that is released in the brain when positive emotions such as falling in love are experienced. 

Citrus fruits : Any fruit of your choice is good enough. Fruits have natural sugar which de-stresses the mind. It is best to go for citrus fruits or any summer fruit. Besides, the natural sugar in fruits is very healthy for the body. Make any one meal fruit rich, and you will feel the difference in your energy levels. 

Almonds : Almonds not only promote shiny mane, but also work as stress relievers. Almonds are packed with vitamin B2, vitamin E, magnesium, and zinc. B vitamins and magnesium are involved in the production of serotonin, which helps regulate mood and relieve stress. Zinc fights some of the negative effects of stress, while vitamin E is an antioxidant that destroys the free radicals related to stress and heart disease. 

Herbal tea : Black tea or herbal tea checks calories, and at the same time betters your mood. Chamomile tea, jasmine tea, tulsi tea and other herbal variants of tea do wonders to our system. The herbs act like medicine in calming and relaxing our mind. 

Fish : An abundant source of Omega 3 fatty acids, fish contains important B vitamins, particularly the renowned stress fighters B6 and B12. In fact, B12 is one of the most important vitamins involved in the synthesis of the 'happy' brain chemical serotonin; a vitamin B12 deficiency can even lead to depression. Seafood contains high amount of zinc which relives one from stress. 

Broccoli : Broccoli is such a happy, green vegetable. It works magic when added to pasta, rice, salad or simply saute with mushrooms and baby potatoes. But did you know the vegetable had stress-busting properties? "Broccoli is chock-full of stress-relieving B vitamins including frolic acid, which is also part of the vitamin B family. Frolic acid helps relieve stress, anxiety, panic, and even depression. It is also high in fiber content which is helpful in treating constipation and the loose stools associated irritable bowel syndrome which is one of the long term effects of stress," says he. 

Garlic : Garlic eases tension and stress, and reduces glucose levels in the body. If you are not sure about how else to include garlic in your diet, pickle it. Garlic pickle lives long and tastes good with quick snacks, rice and chapati. "The development of hypertension is implicated by a state called as oxidative stress where our body produces reactive oxygen species much higher than its antioxidant capacity. Garlic is rich in antioxidants and helps restore these antioxidants which in turn soothe our stress levels."

Reduce your caffeine intake

Missing that morning cup is worse than coming face to face with the most sordid superstition for many. Well, blame that on caffeine, the same element that helps us out of our stupor. Now we aren't saying you call it quits, and rely on a cold water shower!Especially since, it's a metabolic enhancer too.

Just keeping a tab on the caffeine intake is good enough and easy too, to ensure you just enjoy your brew and not become enslaved by it.

Deciphering caffeine cravings

"When a person gets up, they feel lethargic. That's because the sugar levels are low, as the last meal was almost eight to ten hours back. For that instant boost, we have been taking in caffeine since ages."

Why you need to cut it down?

We heard it a zillion times before  an excess of anything is bad. Well, it holds true even in context of caffeine as too much caffeine often causes gastric problems, acidity, sleep disorders and is a big factor in catalyzing the ageing process. Further, "Caffeine also reduces the capacity of the body to absorb Vitamin E, which often results in the darkening of the skin," she says.

How much is too much?

Anything below 300 milligrams is considered safe for adults. So in case your intake is higher than those, then you need to get into action. Also apart from tea, coffee, cold drinks, energy drinks, chocolate in its various forms also contains small amounts of caffeine, so it's best to keep some margin.

Start by reducing the amount of the caffeinated drink slowly. Initially may feel sleepy or lethargic, but this will go within some days. Dietician and nutritionist says, "Having three cups a day is the upper limit." They suggests you slowly try to switch to healthier versions of tea. "A variety of herbal tea is available. You could try green tea, lemon tea, ginger tea or even tulsi tea. In fact green tea is an excellent antioxidant and increases your body metabolic rate."

Teens especially should opt for 'caffeine-free' drinks. Look for these words or the word 'decaffeinated'.

Get a fab figure in 2011 - III

cont.....

Food fix
Just like exercising, food habits don't need dramatic changes to fall into shape. Just a few mental notes and replace bad habits with better ones sets the ground for a healthy start. We suggest the following:

Know your hunger
To improve eating habits, know your diet pitfalls. Write down everything you eat for three days and observe the list. Do you eat a lot of butter, creamy sauces or salad dressings? Do you take bigger portions of proteins at the cost of vegetables? Rather than eliminating fatty, sugary foods, cut your portions. Make these changes consciously and gradually.

Plan it right
Plan your diet in a manner of small manageable steps rather than one big drastic change. Instead of being overly concerned with counting calories, think of your diet in terms of colour, variety and freshness. Focus on finding foods you love and easy recipes that incorporate a fresh ingredients. Gradually, your diet will become healthier and delicious. Also, you don't have to completely eliminate foods you enjoy. Planning quick and easy meals ahead of time will help in not falling for hasty, unhealthy, processed options.

Mmm... moderation
When you ban certain foods, it is natural to want them more. If you are drawn towards the sweet or salty, start by reducing portion sizes and not eating them as often. You will crave them less or thinking of them as occasional indulgences. Portion control is essential. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don't super-size anything. At home, use smaller plates and serve small.

Listen to your body
Ask yourself if you are really hungry; have a glass of water to see if you are thirsty instead. Stop eating before you feel full. It takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

Proteins in perspective
Just because you like meat doesn't mean you avoid all vegetarian options. Trying different protein sources such as beans, nuts, seeds, peas, and soy products. This will open up snacking options as well as sneak in healthy vegetarian substitutes. Avoid salted or sugary nuts. Cut protein portions; it shouldn't be the centre of the meal, but an equal part of grains and vegetables.

Replacing bad habits with good ones
- Alcohol/soft drinks before a meal = Water 20 minutes before a meal.
- Skipping meals/ starving, then eating one big meal at night = Five meals during the day, the smallest at night.
- Eating to console yourself = exercise to console yourself.
- Eating too fast or too slowly = 20-30 minute meal times.
- Bad food combinations such as proteins + starch = One portion of vegetables/ curd/ lentils and cut down carbs.
- Diet all week and binge on weekends = Snack before stepping out to control gluttony while eating out.

Exercises for the elderly
- Do A 30-minute activity that makes you breathe harder every day. You don't have to be active for all 30 minutes - 10 minutes of endurance activity at a time is fine. Just add those sessions up to a total of 30 minutes.
- When muscles aren't used, they waste away, so keep using them. Muscles increase your metabolism, allowing you to incinerate more calories even when your body is at rest. Don't stop doing everyday tasks such as driving, swimming, etc. just because you are past 65.
- Flex your balance. Every now and then, walk heel-to-toe. The toes of the foot at the back should touch the heel of the foot in front.
- Stretching keeps you flexible and warms up the muscles.

Get a fab figure in 2011 - II

cont...

30-minute fix
These simple but effective exercises will help tone and stretch your body, and give you a 30-minute sweaty workout.

Push ups
This is my all-time favourite in the house and can be done almost anywhere. If done correctly, it can build stamina and turn fat into muscle on your upper body.

Lie face down with palms on the floor, shoulder-width apart. Push body up with back and legs in a straight line and lower yourself towards the floor. To strengthen chest, place your arms wider apart. To strengthen triceps and back, move your arms closer together.

Muscles used
Pectoral, triceps

Sit ups
Lie on your back with your knees bent and feet flat on the floor. Cross arms across chest and raise your body up to meet your knees. This can strain the back, so if it is weak do crunches instead.

Muscles used
Abdominal and back muscles

Jumping
It may look silly but its great to get the heart pumping and to build stamina. It will also strengthen leg muscles. Those with weak knees should avoid it.

Muscles used
Calf and thigh muscles

Squats
It helps shape buttocks, strengthen thighs and build stamina. Stand up straight, bend your knees with arms outstretched, parallel to the floor. Bend until your thighs are parallel to the floor.

Muscles used
Thigh and buttock muscle

Get a fab figure in 2011 - I

In part two of our four-part series on a mind, body and relationship make-over for 2011, we tell you how to take small, but firm, steps towards physical fitness

Whether losing weight and getting into shape is on the agenda or not, jump-start your new year with the simple goal of feeling better inside out. No unreasonable goals; it's all about making simple switches in eating habits and firming the resolve to stick to your exercise regime. We help you team your determination with a clear-sighted plan. 

Work on it
Job, commute, chores, etc., take up large chunks of each day and mustering up motivation is difficult.
  
Start early
Do it for a week and watch your body clock re-wire itself. Some peaceful 'Me' time early in the day will charge your batteries for the entire day.  

Chase fun
If you dreads the idea of going to a sweaty gym, don't do it. Do something that you love which will keep you motivated - a high-energy aerobic-cum-callisthenics workout with pumping music in your own room, perhaps.
 
Convenience is key
If you want to join a gym, keep in mind the convenience factor. Choose a gym that is close to your office or home to increase the chances of actually going to it.  

Be realistic
Set simple realistic goals. Ambitious weight loss plans fall through within the first week. Make goals that are small enough to be achieved, but challenging enough to keep you at it. 

New and improved
One of the most demotivating factors is doing the same workout over and over. So spice it up by trying out something new - salsa or tennis lessons - anything that will make you sweat and have fun.
 
Make it challenging
If you like the challenge of competing and winning, team up with a bunch of friends on the field, court, or the gym. 

Treat yourself
Start your plan by taking measurements, weighing yourself and keep a tab on progress. Reward yourself with every milestone you achieve. Not with a candy, but a new outfit or haircut. 

Meditate
Sit for 10 minutes in padmasana, breathe deeply and bring in positive, reassuring, calming messages for your day.

How to Take Care of Your Eyes in Summer

While it may be cool to flaunt that chic pair of sunglasses, you need to know if they really protect your eyes against sun damage. Summer brings with it, it's own share of problems — don't let your eyes take the brunt of your carelessness.

"Overexposure to ultraviolet light is thought to be a cause of cataracts, retinal damage and other eye problems. For summer, ideal sunglasses are those with a wrap-around frame since they keep sun and dust out. If you're planning on indulging in water sports, invest in a pair of good sunglasses. For outdoor activities like camping, which include chopping wood or cooking around a campfire, don't forget to wear clear, protective glasses. Often flying embers can lead to severe eye burns."

If you swim regularly, ensure that you wear goggles. In summer, most pools have increased amounts of chlorine and other chemicals to keep water safe, which often leads to weepy, irritable eyes. Wash your eyes with fresh water when you step out of the pool. It isn't just your skin that dries out in summer, but even your eyes. Lubricating drops are ideal this time of the year. Ask your eye doctor to prescribe you with preservative free drops — they keep the eyes comfortable.

"Allergic disorders of the eye increase during summer. Increased temperature and pollution make one (especially children) prone to eye allergies, which cause itching and redness along with a burning sensation. Wash your eyes with cold water twice a day, avoiding rubbing them, stay away from dusty areas, wear protective eye glasses and use eye drops under the supervision of an eye specialist."

Conjunctivitis
Conjunctivitis is common in summer. It is characterised by redness of eyes, pricking sensation, discharge and watering in eyes. Immediate treatment is important as it will prevent the spread of infection to other people and worsening of the eye condition. Maintain good hygiene by washing your eyes with clean water. Don't share handkerchiefs or towels and limit your contact for the first couple of days as conjunctivitis spreads easily. Use antibiotic eye drops and eye ointments only under medical supervision.

Styes
Eyelid swelling, redness and pain occurs when a bacterial infection of the eyelids occurs. If you develop a stye, maintain proper eye hygiene with a hot compress, analgesic tablets and antibiotics.

Dry eyes
Dry eyes syndrome is common during these months due to increased temperatures and rapid tear film evaporation. Wash the eyes often and use lubricating eye drops for relief.

Precautions
Consultant eye and refractive surgeon Dr Nikhil V Nasta says taking simple precautions will protect your eyes.

• If you swim, wear goggles to prevent chlorine allergies and swimming pool conjunctivitis.
• Wear dark glasses if you need to be out in the sun.
• When selecting dark glasses, make sure they are 100 per cent UV protected. Wearing substandard sunglasses will make the pupils dilate, allowing more harmful UV rays to enter the eye and cause damage.
• When sitting in an AC room, make sure the blast is not directed straight into your eyes — this leads to drying and sensitivity of the eyes.
• If you've been in the sun all day and wake up next day with red or painful eyes, use lubricant eyedops.
• Restful sleep for six to eight hours helps rejuvenate your eyes in a natural way.

Pistachios... A weight-loss snack !!

Choosing to snack on pistachios rather than pretzels as part of a healthy diet not only supports weight loss goals but can support heart health too.


The study is especially significant as snack foods account for more than a quarter of the total caloric intake among Americans.

Snackers often think pretzels are a better choice for weight management compared to a nut like pistachios just because they are lower in fat. A study debunks that myth.


In a 12-week randomized study, 52 overweight subjects were placed on a 500-calorie deficit diet and were assigned to either a pistachio snack or pretzel snack group.


The pistachio group included a daily snack of 240 calories (about 75 pistachios) and the pretzel group, a two ounce snack of similar caloric value totaling 220 calories.


The results showed that the pistachio group had better success with supporting their body mass index (BMI, a height to weight ratio) goals compared to the pretzel group.


Pistachios can help support heart health too, proving that they can be included in a healthy diet, even for those who are managing their weight.

Beat the heat in a healthy way

The heat outside is sweltering and all you feel like doing is spending the day indoors in the comfort of an air-conditioned room. However, since most of us aren't blessed with such luck, we are forced to step out into the heat, be it for work or for pleasure. Health too becomes a big concern during this season, as diseases like jaundice and chicken pox ruling the roost. We give you a few tips to beat the summer.

Sipping in the summer sun:
You would have probably heard it a million times before, but then, it's only because it works. Keep yourself hydrated — drink plenty of water. However, rather than just grabbing that bottle of ice cold water from the fridge, drink water that is as close to room temperature as possible. Better still would be to drink lukewarm water, or water out of an earthen pot, as this will quench your thirst better.


Keep it fresh:
Freshly-cut fruits and vegetables make for great snacks during the summer. Ideal fruits to eat during the season would be watermelon, pineapple, guava, sweet lime, oranges and grapes, as they are very refreshing. Salad vegetables like lettuce, cucumber, carrot and tomato also add a zing to your diet and taste great too.


Dessert temptations:
Let's face it, there are some cravings that are natural and desserts top the list. Although there is nothing wrong with a bit of indulgence, it is advised that you don't binge. Desserts to indulge in during the summer would be chilled treats like custard, jelly or milkshakes — they are not just refreshing, but nutritious as well.


Probiotic nutrition:
What works best for all those who count calories is fermented rice. Cold rice, fermented overnight, works great as does buttermilk, when taken with some citrus pickle or onion. They are cooling and provide the necessary probiotic nutrition for the day.


Mix it up:
Fruit mixes work wonders during the summer. Good recipes for fruit mixes would be an orange-watermelon mix, topped with pineapple and a dash of lime.

Include kiwi fruits in your diet

Know your plastic

This hairy, light brown fruit - also known as Chinese gooseberry - when cut into half, looks very appealing because of its bright green color and a circle of black sesame-like seeds in the centre. Kiwifruits (Actinidia deliciosa) or kiwis as they are popularly called, have a become a common sight in the Indian grocery market in recent years and  is a very popular item used for fresh cakes, tarts, fruit salads and other types of desserts. This exotic looking fruit is rich in many vitamins, minerals and falvonoids. Its high amount of Vitamin C, as much potassium as bananas, and a good amount of beta-carotene make it a healthy choice.

This fruit has a hairy exterior that many find quite unappealing. The furry skin of kiwifruit is edible but most people peel the skin (it might feel like sandpaper on your tongue!) before consuming it.

When you are buying this fruit you need to choose the ones that are plump, wrinkle-free and a little firm. These fruits can be ripened at home and then eaten. You can leave it at room temperature. Don't purchase kiwis that are very soft or are shriveled.

How much do you really know about the nutritional and other benefits of this fruit? Read on to find out more...

#  Having a regular intake of kiwi in one's daily diet helps to improve the cardio vascular health by preventing accumulation of deposits and plaques on the walls of the arteries.

#  Possessing a number of carotenoid, falvonoids and Phyto nutrients makes the kiwi a good source of anti-oxidants to help fight against cancer.

#   Kiwi contains lutein, a compound that helps in prevention of muscular degeneration or weakening of one's eyesight, glaucoma and cataracts due to ageing.

#   A good source of vitamin E, consuming kiwi in your daily diet is beneficial for maintaining healthy skin.

#   Kiwi can help tenderize meat because it contains an enzyme called actinide that is similar to papain in papayas that reacts chemically to break down proteins.

Why kiwi?
- Prevents asthma
- Prevents wheezing and coughing, especially in children
- Protects our DNA from mutations
- Provides a healthy amount of antioxidants and vitamins