Laugh 15 minutes a day for good health

Have people forgotten to laugh? In the good old days, they used to laugh 18 minutes a day, but today not more than six minutes.


Experts say children can laugh up to 300-400 times in a day, but as adults this frequency drops to 15 times a day. But it's medically proved that laughter benefits your health.

"Laughing exercises the heart as well as the lungs. When one laughs, the heart rate goes up and the brain is relaxed."


Do we need to laugh more today? "In a fastpaced world, stress-related diseases are on the rise. More than 70 per cent of illnesses are related to stress. To escape stress, people turn to alcohol, smoking and drugs. If only they realised the wonder medicine of laughter!"

According to research, open-mouthed laughter is most appealing. "Laughter sounds good only when it's open-mouthed. Conversely, a closed mouth laugh such as a snigger, which scientists describe as a 'pant-pant' sound, has the opposite effect." A study suggests that beginning in childhood, we learn to associate the wide-open guffaw with life's most positive experiences. Eventually, all it takes is to hear that happy sound to feel happier.


Laugh your way to health!

Great workout at work

Take stairs instead of elevators

While a regular workout routine is an essential part of reaching your weight-loss goals, there will be times when your job or family obligations get in the way of exercising.


There are occasions which keep us so busy that we either forget to exercise or deliberately avoid doing them. But that shouldn't be the case at all; doctors recommend a 20-minute exercise routine daily, irrespective of what's going on in your life. However, days when you are super-busy, try to get in a five- or ten-minute walk or simply incorporate more movement throughout the day. After all, some exercise is always better than none. Here are seven tips to help you squeeze in fitness throughout the day.


- Park farther away from the office, or choose public transportation.
- Take the stairs instead of the elevator, especially if you have just a few flights to climb.
- Go for a walk during lunch. One way to do this is to skip your usual salad spot on the corner and find one a little farther away.
- If you bring lunch to work, use the time you save buying lunch to take a walk around the block.
- Walk over to co-workers' desks when you need to chat with them or deliver messages rather than using e-mail or the phone.
- Instead of meeting friends in the office or over lunch, meet to take a walk instead.
- Use your headset or cell phone and walk around while talking on the phone.
- Stretch occasionally while sitting at your desk or leave a light pair of weights at work and do some upper-body exercises.

A cup of tea improves brain power

A new study has suggested that drinking tea not only improves brain power, but also reduces tiredness and increases alertness, thereby improving the performance.


For the study, the researchers looked at the effect of key chemicals found in tea on the mental performance of 45 young volunteers. The effects of these ingredients, an amino acid called L-theanine – which is also found in green tea – and caffeine at levels typically found in a cup of tea, were compared with a dummy treatment.


The active ingredients significantly improved accuracy across a number of switching tasks for those who drank the tea after 20 and 70 minutes, compared with the placebo.The tea drinkers' alertness was also heightened, the study found.Tea was also found to reduced tiredness among the volunteers, who were aged under 40.

Carrots make u more attractive

Those who eat fruit and vegetables such as carrots and plums are considered more attractive, say scientists.

Their research has shown that men and women whose skin has a yellow glow are thought to be particularly attractive and healthy – and yellow pigments called carotenoids, found in certain fruit and vegetables play a key role in giving the skin that hue and just two months of increased consumption could produce visible results. It could also lead to new strategies for encouraging the young to eat more fruit and vegetables.

Skincare for Women on the Move

Summer is setting in and just travelling to work zaps you. Turning up the air conditioner in your car sadly isn't the solution because the harmful rays of the sun can get to you anyway. From the outdoor heat to air-conditioned offices to polluted streets, our skin goes through so much in one day. But is there any way to protect it?

We give you a complete skincare guide for women on the move. Check it out. 

Hydrate your skin
Continuously exposing your skin to the environment can dehydrate it due to intense heat and sometimes low humidity too, thus affecting the natural ability of your skin to moisturize itself. Furthermore, the skin's natural renewal process or exfoliation is also hampered. This may lead to dry skin, wrinkles and an uneven skin tone too.
That's why it is essential to hydrate your skin by consuming a good amount of water and juices daily. An average of 8 glasses of water each day should do it for you! So if your job requires you to be outdoors for most of the day, make sure to carry a bottle of water with you and refill from time to time.

Wear you sunscreen
It's something you may just ignore in a hurry, but it protects you from most of the skin damage caused by the sun's rays – tanned skin, wrinkles and more. Dermatologists usually recommend the use of a U VA / U VB sunscreen, with SPF 15+ or higher to stay protected. Apply the sunscreen as frequently as possible, especially when you are exposed to the sun for long, like while swimming or jogging.

You could also use a good day time moisturizer like the Olay Total Effects Normal UV which not only fights the seven signs of aging but also protects you from the sun with its SPF 15 ingredients.

Wash your face often
If you're a working woman, you'd obviously be exposing yourself to the polluted air. Ever thought about how much damage it does to your skin? Ensure your skin is free of the dirt by washing your face often. You need not use a face wash each time since that will only dry your skin further. However, remember to splash water on your face throughout the day to keep it clean!

A good cleanser will help you get rid of the dirt that gets deep into your skin. The Olay Total Effects cleansers help you remove dust, dirt, oil and impurities to give you absolutely clean skin.

Treat your skin
The best time for your skin to heal is while you sleep. So treat your skin with a serum before you hit the bed. An anti-ageing one will be preferable for best results.

Try out the Olay total Effects Serum for best results. The product, with its high concentration of Vita Niacin, helps fight the 7 signs of ageing.  Also, fast absorption quality of the serum ensures deeper penetration, and hence better results. What's better is that it doesn't leave you with a sticky or greasy feel.

Try a face scrub
Exfoliating is another key to good skin. Invest in a good face scrub and use it once a week to get rid of dead skin cells and unclog your pores. This is especially good if you use public transport regularly and are exposed to pollution often. Simply apply the scrub on your face in circular motion. Be gentle around the eye area and do not apply it on your eyelids. Wash off and apply a light moisturizer to finish.

Now that you are equipped with this skincare guide, you can stay protected even if you are outdoors all day!

Tips to boost your energy levels!

Almost everyday we observe people complaining about feeling tired. Most of these complains arise post lunch where people feel physically and emotionally zapped.

Unfortunately, leading a hectic life has become a natural part of life, thus, many people cannot afford to be tired. The challenge, therefore, is to maintain health and vitality, which can only be done by preserving the energy we have and be sure that it isn't squandered by situations and behaviors that will ultimately present a challenge to our functionality. Though we are conditioned to expect such vitality to decline with age, there is much you can do to slow that decline by preserving your vital energy reserves.

Ways to increase energy levels

Bananas and watermelon
These revive energy as fast as sugary sweets do. In fact, ripe bananas rate almost as high as table sugar on the energy-upping index. However, unlike sugar, fresh fruit gives you a stamina boost plus the nutritional benefits of fiber, vitamins and minerals. An added bonus is that there's no food quite as portable as a banana. Since watermelon can be a bit messy to eat at your desk, cut some into chunks the night before and stash in a plastic container. (Dates, mangoes, papaya and pineapple also rank high on the energy-revving scale.)

Carrots and potatoes
Just like sugary snacks and soft drinks, carrots and potatoes can up your blood sugar to an all-time high. Unlike junk food, they provide a host of important nutrients (such as vitamins A and C, frolic acid and potassium) along with that energy blast. Keep a bag of baby carrots in your desk drawer and you'll be less likely to make an afternoon trip to the vending machine.

Cornflakes and shredded wheat
Even without adding sugar, wholesome cereals such as muesli, corn flakes, instant oatmeal, puffed rice top the list of breakfast foods that provide quick energy. This morning meal tends to be digested slowly, which means that blood sugar levels stay stable.

Water
If you're not drinking at least 10 to 15 cups of water a day, especially in warm weather or if you work out regularly, you're setting yourself up for dehydration. Don't wait until you feel thirsty because at that point, your body is already suffering. Make a habit of setting a full glass of water on your desk all day long. Drinking nimbu paani is a healthy way to replenish nutrients that are lost after a workout.

Managing your energy budget
When you take the time to consciously rest, relax, meditate and eat well, you are preserving what vital energy you already have and are also taking the opportunity to cultivate more. This is of paramount importance to your quality of life, level of immunity and your physical and mental stamina. It is recommended you meditate at least 20 to 25 minutes daily. Make sure that you sleep for at least seven hours everyday. Try and squeeze in a quick a 15 to 20 minute power nap during the day to help you fight fatigue and low energy. One should also try and stretch for 10 minutes twice a day. When we stretch, we're actually contracting and relaxing our muscles, thus preventing any kind of muscle stiffness. This practice will allow blood to flow freely throughout the body thus giving us energy in minutes. Gently stretch your toes, legs, arms, shoulders, and neck. Make sure you do not have any medical conditions that can cause fatigue. These include low thyroid function, low hemoglobin levels, and a range of other ailments, which can be determined by blood tests. Go for a complete body check- up at least once in two years.

Baby with smoker parent have high nicotine level

A new study has suggested that babies who sleep in the same room as their smoker parents exhibit nicotine levels that are three times higher than those who sleep in a separate room.

It said third-hand smoke - harmful smoke particles that can stick to clothes, skin and furniture - is responsible for the elevated levels.

This is the conclusion of a study carried out in Catalonia, which also shows that ventilating bedrooms is not effective in reducing the levels of toxins from passive smoking.

"Passive smoking is the leading preventable cause of childhood death in developed countries", said Guadalupe Ortega, lead author of the research study.

Known as BIBE (Brief Intervention in Babies. Effectiveness), the study highlights exposure to tobacco smoke among this very vulnerable age group in private spaces, where no specific programs are yet in place", he said.

The study involved the participation of 96 primary healthcare centers in Catalonia.

The experts interviewed the parents of 1,123 babies (under 18 months of age), who had at least one smoking parent.

They analysed hair samples from 252 babies in order to determine their nicotine levels, and carried out follow-up visits three and six months later.

The parents' statements largely coincided with the results obtained from the hair analysis - 73 per cent of the adults said they smoked or allowed smoking in their homes, while 83 per cent of the hair analysed showed up high nicotine levels.

The study is published in BMC Public Health.

An apple a day keeps cholesterol away

An apple a day can really keep the doctor away by reducing bad cholesterol levels in women.

Apples are truly a miracle fruit that convey benefits beyond fiber content.

Animal studies have shown that apple pectin and polyphenols in apple improve lipid metabolism and lower the production of pro-inflammatory molecules.

According to a study randomly assigned 160 women ages 45-65 to one of  two dietary intervention groups:
            -one received dried apples daily (75g/day for 1 year)
            -and the othergroup ate dried prunes every day for a year.
Blood samples were taken at 3, 6 and 12-months.

The results were surprising which stated that incredible changes in the apple-eating women happened by 6 months - they experienced a 23 per cent decrease in LDL cholesterol.
The daily apple consumption also led to a lowering of lipid hydroperoxide levels and C-reactive protein in those women.
Unexpectedly the apple consumption reduced bad cholesterol while increasing HDL cholesterol or good cholesterol by about 4 per cent.
Yet another advantage is that the extra 240 calories per day consumed from the dried apple did not lead to weight gain in the women; in fact, they lost on average 3.3 lbs.
Reducing body weight is an added benefit to daily apple intake.
Part of the reason for the weight loss could be the fruit's pectin, which is known to have a satiety effect.

Treadmill exercise helps Parkinson's patients

People with Parkinson's disease who walk on a treadmill at a comfortable, low-intensity speed for a longer duration may be able to improve their gait and mobility, according to a new study.

The researchers have found that such exercise may be better than walking at faster speeds for a shorter period of time.


They also found benefits for stretching and resistance exercises. The study showed that low-intensity exercise performed for 50 minutes three times a week was the most beneficial in terms of helping participants improve their mobility. Walking difficulty is the major cause of disability in Parkinson's disease.
These results show that exercise in people with Parkinson's disease can make a difference in their function. Exercise may, in fact, delay disability and help to preserve independence.


The study compared 67 people with Parkinson's disease who were randomly assigned to one of three exercise groups:
       -walking on a treadmill at low intensity for 50 minutes,
       -higher-intensity treadmill training to improve cardiovascular fitness for 30 minutes,
       -and using weights (leg presses, extensions and curls) and stretching exercises to improve muscle strength and range of motion.
Participants exercised three times a week for three months under the supervision of exercise physiologists.
The team measured participants' cardiovascular fitness before and after training, and found cardiovascular improvement in both the low- and high-intensity groups. Other measurements included the distance covered in a six-minute walk and timed tests of walking short distances, such as 50 feet.

Nutrition for young women

Women in their twenties need to take special care of their overall health.there are some ways on how to do so - Having a proper healthy diet and exercising is one of the best ways you can take care of yourself and those who depend on you. This is especially true for women because they have unique nutritional needs, whether they are in their teens, pregnant or going through menopause. Young women in their 20's, who are usually working for long hours, sometimes erratic work shifts, often have to meet tight deadlines and face considerable stress. And to top it off, factors like eating out frequently, consuming junk food or hardly eating anything and lack of exercise add to poor health. Managing a boyfriend, friends and preparing to get married cause additional stress for working women. This takes a toll on their physical as well as mental health and so this subject has become an increasing concern for health experts in the city and they share their advice on the matter.

Women who have more than two alcoholic drinks a day are more prone to the risk of Osteoporosis. Also, they need to cut down on their daily caffeine intake. Therefore, they need to avoid more than two cups of coffee and avoid drinking fizzy colas regularly. It is clinically said - "In her 20's, a woman needs extra calcium to build bone, especially if she's physically active. She should also include soy, believed to protect against Cancer and heart disease, in her diet. Studies show that the bone mass index peaks in early adulthood and then declines. This calls for the importance of calcium. Since the muscles are more active, there is a need for higher calories and protein along with vitamins. Also, adequate fluid intake is necessary to balance the acid-base balance in the body."

She says that the thumb-rule for getting all the nutrients in the body, in the correct manner is to:

- Aim for variety in food -eat plenty of fresh fruits and vegetables.
      - Eat small meals every few hours.
      - Never starve yourself.
      - Drink plenty of water throughout the day.

Sporting gorgeous hair is every woman's wish. Nutrition is equally important for having healthy hair. As far as hair is concerned,it is said that Deficiency of vitamin A and B can cause undernourishment of hair-follicle cells. For this, the ideal option is the recommended dose of 25 to 50 mg a day, of thiamine, riboflavin, niacin and pantothenic acid. Riboflavin is another name for vitamin B2.

Drinking lots of milk cuts heart disease

Drinking three glasses of milk per day decreases the risk of cardiovascular disease by 18 per cent, says researchers. It is found that Milk and dairy are the most nutritious and healthy foods available and loaded with naturally occurring nutrients, such as calcium, potassium and protein, to name a few. It's about going back to the basics; maintaining a healthy lifestyle doesn't have to be a scientific equation.

An Israeli study published in the American Journal of Clinical Nutrition showed that a higher dairy calcium intake is related to greater diet-induced weight loss.


So drink milk to cut heart diseases and also to lose weight!

whole orange is better

The popular stocking stuffer is known for its vitamin C and blood-protecting antioxidants. There's something about an orange that's better than taking a vitamin C capsule. We think it's the particular mixture of antioxidants in an orange that makes it so good for you.

It is found that every time we eat carbs and fat, we increase the amount of free radicals in our blood. Over time, that increases our chance for hardened arteries and heart disease. But eating fruit protects us from that effect for a few hours after every meal. 

It is noted that supplement companies often mix high concentrations of extracts from blueberry and blackberry and orange and throw them all together and hope it's good. The researchers identified several combinations of antioxidants that were the most synergistic - the compounds hesperidin and naringenin, in particular, appeared to contribute the most punch in the combinations.

Go for your fitness goal

It is very common to start an exercise plan, and then give it up midway due to boredom, lack of time, pressing work deadlines or just sheer laziness.

Tendencies that lead to the abandonment of a healthy lifestyle cause not only weight gain, but also lead to depression, frustration and an acute sense of inadequacy. But adhering to a few simple steps can always help one to maintain an exercise plan or fitness regimen.

Researches have shown that people who exercise first thing in the morning are more likely to adhere to their fitness and diet plans. So it will help to start early to increase motivation levels Exercising with a buddy is also known to help maintain accountability, besides making it harder to shirk that extra set of crunches. If exercise gets boring, it helps to keep oneself distracted with music, television or a magazine.

A zingy playlist of cardio-music is a must. Try mixing up the regimen. Alternate between jogging, aerobics, dance, sports and yoga to make exercising fun. At all times, be realistic and set smaller goals. Set a small target at the start of every week — little successes can play a big role in sustaining motivation levels.

Cereal with milk best way to start the day

A new study has revealed that the healthiest breakfast choice is cereal with milk.

According to the research, breakfast is the key to a healthy lifestyle determining the quality of your whole day's nutrition.

And the best way to start the morning is with a simple bowl of cereal, as it makes people less likely to turn to fatty, sugary food through the rest of the day.

The study, by nutritionist Sigrid Gibson, and published in the BNF Nutrition Bulletin, revealed that cereal is a good source of calcium and numerous other key nutrients, such as fiber, protein and carbohydrate.

The research team analyzed 12,068 food records from the National Diet and Nutrition Survey, which interviewed Britons aged from 19 to 64.

The results showed that one in five adults ate no solid food for breakfast, one third chose cereals and 45 per cent enjoyed a non-cereal breakfast. The most popular item was tea or coffee, taken on 84 per cent of breakfast occasions.

Milk was consumed with 82 per cent of breakfasts, followed by cereal (39 per cent), bread (33 per cent) and fruit (14 per cent).

Women were less likely than men to choose bread, sausage, bacon or eggs and more likely to have fruit instead.

The study found that eating breakfast was associated with a lower fat and higher carbohydrate intake over 24 hours compared with skipping breakfast.

But this was mainly attributable to cereal-based breakfasts as non-cereal meals were associated with a higher intake of saturated fatty acid and lower protein intakes.

"This provides yet more evidence of the importance of eating breakfast and shows the value of making wise choices," the Daily Express quoted Newcastle University's nutrition professor Chris Seal, a member of The Breakfast Panel which commissioned the study, as saying.

"People who eat breakfast cereal generally eat less fat, saturated fat and sugar than those who do not and have better intakes of protein and important micro-nutrients, such as iron, vitamins and calcium."

Foods to beat breast cancer

We spoke to experts and listed some super foods that can help prevent breast cancer.

Eat enough vegetables: Most fresh vegetables are packed with cancer fighting abilities so the best way to go about it is to have the right mix of all. Also you must know that best absorption of their nutrients take place when they are cooked in olive oil. Spinach and kale are highly beneficial in fighting most diseases. Other veggies such as broccoli, carrots, beetroot, tomatoes and pumpkin are rich in carotenoid that is believed to have anti-cancer properties.

Choose your fruit carefully: Be cautious of high calorie fruits. Instead look for dark colored fruits as they are better for your diet. Have more red grapes, berries, peaches, raisins over bananas or apples. Having a fruit with your daily breakfast will help you effectively absorb the rich nutrients of the fruit, instead of piling up the calories.

Get grainy: Whole grains contain fiber that helps manage weight and lowers blood estrogen levels, reducing the risk of breast cancer.

Limit dairy products: Milk, cheese and yoghurt should be limited because they can increase calorie intake without contributing much to cancer protection. So you could consider replacing your normal dairy milk with soya milk. Eggs could be good too for your daily intake.

Last but not the least, you should know that olive oil is a magic ingredient. Extra virgin olive oil is considered the best option for cooking. You could even consider tossing your salad in olive oil.

A-Z of weight loss

A
Avoid alcohol: You booze, you lose! Alcohol increases your levels of the hormone leptin, which in turn makes you crave sweets. Don’t want to be branded a teetotaler? Order a glass of Sauvignon Blanc – 119 cal’s per 5 ounces.

B
Breakfast: A good breakfast with fiber and protein will keep you full till lunchtime and help you avoid bingeing. Opt for multi-grain cereal, low fat curd or fruits to kick-start your metabolism.

C
Cholesterol: Prolonged stress leads to high levels of Cholesterol which makes you crave junk foods. Solution: deal with long-standing stressors. As for short-lived ones, treat yourself to an oil massage.

D
Density: Go for grub with an energy density of two or less. To calculate this, simply divide the calories by the weight in grams (per serving). Stay at it and watch the pounds melt faster.

E
Eat at regular intervals: Go no longer than five hours between meals. Several small meals through the day lead to a better metabolism and greater control over binges.

F
Fructose: Ditch the artificially sweetened juices and sodas and get your fructose from natural sources such as fruits. Because natural fructose is kinder to your waistline.

G
Gum: Chewing on gum helps cleanse the mouth of bacteria, satisfies a sweet-tooth and reduces your urge to eat. The next time you feel the urge to reach for a biscuit packet, try a piece of sugarless gum instead for a zero-calorie treat.

H
Heart-healthy foods: Overweight people face a greater risk of heart disease. So, switch to olive and vegetable oils. Fill up on omega rich foods like walnuts and fatty fish. Choose non-fat dairy products and lean cuts of mutton and skinless poultry.

I
Insulin: The amount of insulin you secrete may dictate your diet. High insulin secretors shed more weight on a low-carb diet and less on a low fat/high carb diet. Got a jelly belly? You secrete excess insulin and could benefit from fewer carbs.

J
Journal: Write down everything you eat and you could cut your intake by 1,000 calories a day. Food journaling may seem boring but goes a long way in making you aware of what you eat and thereby helps you shed pounds.

K
Ketosis: Ketosis refers to the point where your body runs low on carbs and burns fat for fuel. Therefore, ketosis jump-starts a diet. Restrict carbs and lose more initially. Later, allow yourself wholegrain cereals and roti, in moderation.

L
Low blood sugar: This is often the reason for between-meal cravings especially for sweet. When it strikes, reach for naturally sweet foods such as fruits and accompany it with a little low-fat dahi for a healthy dose of protein.

6 tips to kick start weight loss

Now we can help you stick to that New Year's resolution of losing weight if you just follow these six tips.

1. Keep moving each day: all it takes to see a weight-loss benefit is 30 to 60 minutes of aerobic activity daily.
You don't need to be athletic. Just brisk walking or dancing to your favourite music or using an aerobic exercise machine like a stationary bike or treadmill is all you need to do – just try to do it each day. 
You can break it into 10- or 15-minute sessions throughout the day to get the weight-loss benefit,

2. Keep a food journal: By spending a little extra time to write down everything you eat and drink, you'll be able to see where extra calories sneak in.
There are lots of good online tools that can help estimate the calorie content of common foods and track your weight loss progress over time.

3. Set realistic goals: For long-term success, aim for a slow, steady weight loss of about 1 to 2 pounds a week. No one wants to lose weight only to gain it all back – and often more – a few months later.

4. Set specific goals: set several smaller but more specific goals, such as eating five servings of vegetables per day, taking a 15-minute walk at lunch each day or drinking six glasses of water per day.
Adding healthy behaviors to your routine is often easier than telling yourself 'don't do this' or 'don't eat that.

5. Don't let one slip-up derail your efforts: Don't throw your entire routine out the window after one bad day. Instead, try to identify the specific barriers that got in your way and think through strategies to avoid such challenges in the future.

6. Practice yoga: regular yoga practice and weight maintenance and weight loss are related, according to several studies.
It is found that regular yoga practice is associated with the prevention of middle-age spread in normal-weight people and the promotion of weight loss in those who are overweight.
A follow-up study published in 2009 found that regular yoga practice is associated with mindful eating, and people who eat mindfully are less likely to be obese.
These findings fit with our hypothesis that yoga increases mindfulness in eating and leads to less weight gain over time, independent of the physical activity aspect of yoga practice.

Mindful eating is a skill that augments the usual approaches to weight loss, such as dieting, counting calories and limiting portion sizes. Adding yoga practice to a standard weight-loss program may make it more effective

Why using oregano is good

Oregano belongs to the mint family of plants. Besides culinary purposes, oregano can also be used for its medicinal properties.

Here are some of its varied benefits...

- Oregano leaves are a good source of manganese, iron and Vitamin A. Regularly eating these fresh leaves can help boost the immune system.

- Thymol and carvacol compounds present in oregano are beneficial in aiding digestion and treating stomach upsets. Drink a glass of water with two to three drops of oregano oil for relief.

- Oregano is known to relieve menstrual cramps. Chew a few leaves thrice a day to seek relief.

- Severe cold and lung congestion can be treated using oregano oil. Add a few drops of this oil to a glass of water and drink for about three to five days.

- Oregano oil contains antibacterial and antiviral properties, and is useful for treating skin infections.

Eggs for breakfast cut calorie intake

Eating eggs for breakfast everyday can reduce hunger and decreases calorie consumption at lunch and throughout the day, according to a new study.

The study found that men who consumed an egg-based breakfast ate significantly fewer calories when offered an unlimited lunch buffet compared to when they ate a carbohydrate-rich bagel breakfast of equal calories.

The study supports previous research which revealed that eating eggs for breakfast as part of a reduced-calorie diet helped overweight dieters lose 65 per cent more weight and feel more energetic than dieters who ate a bagel breakfast of equal calories and volume.

There is a growing body of evidence that supports the importance of high-quality protein in the diet for overall health and in particular the importance of protein at the breakfast meal. On examining two typical American breakfasts, and the participants' self-reported appetite ratings reveal that a protein-rich breakfast helps keep hunger at bay.

Starting the day with a high-quality protein breakfast like eggs is a great tool to promote long-lasting fullness and reduced calorie consumption. For only 70 calories, eggs are a compact, nutrient-rich source of high-quality protein, and nearly half of an egg's protein, along with many other nutrients, is found in the yolk, so I always encourage eating the whole egg.

How veggies protect against cancer

A new research has shown how vegetables such as broccoli and cabbage help reverse or prevent cancers and other aging-related diseases.

"Your mother always told you to eat your vegetables" and she was right, But now we better understand why she was right — compounds in many of these foods suppress gene aberrations that over time cause fatal diseases.

Epigenetics is the study of the changes in human gene expressions with time, changes that can cause cancer and Alzheimer's, among other diseases. In recent years, epigenetics research worldwide, have identified specific food compounds that inhibit negative epigenetic effects. 

Those foods include soybeans, cauliflower, broccoli and cabbage. Green tea, fava beans, kale, grapes and the spice turmeric round out the diet.

"The epigenetics diet can be adopted easily, because the concentrations of the compounds needed for a positive effect are readily achievable" 

"Compounds in the epigenetics diet foods can, at the very least, help us lead healthier lives and help our bodies prevent potentially debilitating diseases like breast cancer and Alzheimer's"

5 Foods every woman must eat

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!

The benefits of stretching

Stretching will improve appearance, flexibility, health, and overall performance. First, warm-up for 5-10 minutes at a low intensity (such as the elliptical machine, exercise bike, or treading mill) and stretch the muscles used.

If your workout time allows it, a cardiovascular exercise for at least 20 minutes at a faster pace is recommended. Then, a 5-10 minute cooldown at low intensity should be completed. cool down for 5-10 minutes at a low intensity (50-60 per cent of your maximum heart rate). Now that you've warmed up, you should stretch every major muscle group.

Why should you stretch? 
It builds bigger, better-quality muscles.
Stretching helps prevent postural problems..
It results in far less muscle-pulling overextension injuries compared to not stretching.
Simple stretches increase range of motion.
It improves muscle appearance.
Flexibilty exercises help prevent overuse injuries from occuring.
Stretching gives you more flexibility, which prevents soreness, allowing for faster recovery and better muscle growth.
Stretching allows for a more active lifestyle later in life.
It invigorates the circulatory, respiratory and neuromuscular systems.

Don't go for coffee with fast food

Avoid coffee during a fast food meal because it could have dangerous repercussions for your wellbeing as it causes a spike in blood sugar levels.

"A healthy person's blood sugar levels shoot up after eating a high-fat meal, but that spike doubles after having both a fatty meal and caffeinated coffee - jumping to levels similar to those of people at risk of diabetes," says Marie-Soleil Beaudoin from University of Guelph.

"The results tell us that saturated fat interferes with the body's ability to clear sugars from the blood and, when combined with caffeinated coffee, the impact can be even worse," said Beaudoin, doctoral student who conducted the study, reports the Journal of Nutrition.

"Having sugar remain in our blood for long periods is unhealthy because it can take a toll on our body's organs," adds Beaudoin, who conducted the study with Guelph professors Lindsay Robinson and Terry Graham, according to a University of Guelph statement.

The study is the first to examine the effects of saturated fat and caffeinated coffee on blood sugar levels using a novel fat cocktail which contains only lipids.

This specially designed beverage allows researchers to accurately mimic what happens to the body when we ingest fat.

For the study, healthy men drank about one gram of the fat beverage for every kilogram of body weight for their first meal. Six hours later, they were given a second meal consisting of a sugar drink.

Typically when we ingest sugar, the body produces insulin, which takes the sugar out of the blood and distributes it to our muscles, said Beaudoin.

But the researchers found that the fatty meal affected the body's ability to clear the sugar out of the blood. The subjects' blood sugar levels were 32 per cent higher than they were when the men had not ingested the fat cocktail.

Bread may actually be good for you

Nutritionists have declared that bread, far from being something to avoid, is actually beneficial for your health.

It comes with vital nutrients, vitamins and minerals, especially if you choose wholegrain varieties with added nuts, seeds or dried fruits.

But even white sliced bread has some nutritional value, as it's a great source of calcium (essential if you've cut out that other modern dietary bogey, dairy).

Meanwhile, a new American diet book, "The Carb Lover's Diet", insists that bread, far from being fattening, actually helps to burn calories, the Daily Mail reports.

It says, wholegrain bread is rich in 'resistant starch', a type of carbohydrate that leaves you feeling fuller for longer because it's hard to digest.

"Studies show that resistant starch can help to curb cravings, control blood sugar levels and boost metabolism," say authors Ellen Kunes and Frances Largeman-Roth.

As it has only 80-100 calories a slice, bread can be a positive aid to weight loss rather than a diet-buster, as long as you don't slather it with prawn mayo.

What's more, although it has been fashionable in recent years to claim to be allergic to wheat, the number of people genuinely affected remains very small, between one-two percent of the population, according to Allergy UK.

And sufferers' symptoms go well beyond a bit of temporary bloating - they may get headaches, nausea, aches and pains or hay-fever-like symptoms.

If you do feel a little bloated after eating bread, nutritionists say that's probably related to the effects of eating fibre and is good for you.

3 square meals a day curb hunger pangs

A new research has suggested that eating fewer, regular-sized meals with higher amounts of lean protein can make one feel fuller than eating smaller, more frequent meals.

"We found that when eating high amounts of protein, men who were trying to lose weight felt fuller throughout the day; they also experienced a reduction in late-night desire to eat and had fewer thoughts of food," said Heather J. Leidy, an assistant professor of nutrition and exercise physiology at the University of Missouri who was a postdoctoral researcher at Purdue for this study.

"We also found that despite the common trend of eating smaller, more frequent meals, eating frequency had relatively no beneficial impact on appetite control. The larger meals led to reductions in appetite, and people felt full. We want to emphasize though that these three larger meals were restricted in calories and reflected appropriate portion sizes to be effective in weight loss," he added.

"Our advice for people trying to lose weight is to add a moderate amount of protein at three regular meals a day to help appetite control and the feeling of fullness," said Wayne W. Campbell, Purdue professor of foods and nutrition.

"Egg and lean pork products and soyabean for vegetarians are good sources for protein, and if they are incorporated at meals when people do not normally consume protein, such as at breakfast and lunch, they may prove to be a nice strategy to control weight; promote satiety, which is the feeling of being full; and retain lean tissue mass, which is essential for people as they age," he added.

Aerobics help improve sleep, mood

Regular aerobic exercise improves the quality of sleep, mood and vitality, according to a new study.

The study is the first to examine the effect of aerobic exercise on middle-aged and older adults with a diagnosis of insomnia.

About 50 per cent of people in these age groups complain of chronic insomnia symptoms. The study is scheduled for publication in the journal Sleep Medicine.

The aerobic exercise trial resulted in the most dramatic improvement in patients' reported quality of sleep, including sleep duration, compared to any other non-pharmacological intervention, according to a Northwestern University release.

"This is relevant to a huge portion of the population," said Phyllis Zee, director of the Sleep Disorders Center at the Northwestern University and senior study author.

Kathryn Reid, research assistant professor at Northwestern, who led the research, says: "Insomnia increases with age," Zee said.

"Around middle age, sleep begins to change dramatically. It is essential that we identify behavioural ways to improve sleep. Now we have promising results showing aerobic exercise is a simple strategy to help people sleep better and feel more vigorous."

The drug-free strategy also is desirable, because it eliminates the potential of a sleeping medication interacting with other drugs a person may be taking, Reid said.

Sleep is an essential part of a healthy lifestyle, like nutrition and exercise, noted Zee, a professor of neurology, neurobiology, and physiology at the Northwestern University.

10 Ways to keep a healthy heart

Having a healthy heart is key to a healthy life. The expert, Dr. D.S Gambhir shares tips for a healthy heart

1. Consuming mixed nuts, about 25 gms of walnuts and peanuts as they help in bringing down cholesterol levels and are rich in proteins.

2. Consuming food rich in protein, like fish as Fatty acids found in fish prevents clot formation.

3. Taking a tablet of 10 mg of statin everyday at night (if over the age of 40 and particularly diabetic).It helps to decrease cholesterol and reduce risk of heart attack.

4. General health check-ups after the age of 25 years in case of family history of heart disease.

5. Avoiding extreme weather. In the cold weather blood pressure soars harming blood vessels thereby inducing heart attacks.

6. Meditation: It has a direct impact on one's blood pressure; there is a significant reduction in the blood pressure levels and is key to a healthy heart.

7. Starting the day with a spoon full of honey- It reduces the cholesterol in the arteries and prevents heart attack

8. Walking on dew bare feet: Walking restores a sense of balance and brings an inner calm hence it good for the heart.

9. Maintain good oral hygiene: Studies suggest gingivitis may increase the risk of heart disease and stroke because of the high levels of bacteria found in infected areas of the mouth.

10. Brisk walking for atleast 30 minutes early in the morning since it reduces the affects of pollution on the heart, which are more likely during the evening hours.

11. Listening to soft music, gurbani, sholkas etc, as these have beneficial effects on lowering the blood pressure and thus keeping the heart healthy.

Improve your posture in 3-steps

A wrong body posture can predispose people towards aches and pain, but it’s never too late to work towards correcting one’s pose and keeping the spine healthy.

Posture is the position in which you hold your body upright against gravity while standing, sitting or laying down. Good posture involves training the body to stand, walk, sit, and lie in positions where the least strain is placed on supporting muscles and ligaments.

"Poor posture can lead to loss of shoulder motion, chronic pain, walking deficits, neck-related headaches, the inability to exercise, and more," said Thielman.

He added: "However, aside from contributing to a good appearance, the long-term benefits of proper posture include helping to decrease abnormal wearing of joint surfaces, lessening stress on the ligaments of the spine, preventing the spine from becoming fixed in abnormal positions, and preventing backache and muscular pain."

Thielman shared the following exercises and tips to help you keep your spine healthy:

Evaluate your workstations

Workstation is anywhere that an individual spends a notable amount of time daily and for many of us, our primary workstation is standing or sitting at a desk.

"If you’re sitting, don’t drop a ton of money on an ergonomic chair. Instead, position the chair to provide lumbar, shoulder, and if needed, head support,'' said Thielman

Perform daily exercises

Thielman has recommended regularly exercising the large muscles on the front and back of the thigh, the abdominal muscles, and performing three exercises daily:

Pelvic tilt: "While sitting, push your pelvis back into the chair, hold it for three seconds and then relax. This tightens and strengthens your abdominal muscles," explained Thielman.

Chin tucks: "Also while sitting, put your pointer finger on your chin and push straight back. Be sure your head isn’t tilted up or down and this exercise will realign your spine and combat forward head position," said Thielman.

Lean back: "Lastly, most of what we perform at our workstations forces us anterior, so we’re constantly bending forward. To straighten the spine, stand-up, put your hands on your lower back, and lean back. This exercise combats the effects of being in a forward position," said Thielman.

Invest in supportive shoes

Stiletto heels may look good, but Thielman has warned that they don’t do women any favors in the posture department.

"There is no such thing as a good high heel shoe." Shoes that cover the top of the foot are ideal. "Each brand fits differently, but the key is to find one that works for you and that gives the much-needed overall support,'' said Thielman.

Thielman also cautioned against carrying backpacks that weigh more than 20 pounds, attempting to lift objects that are too heavy, and repetitively making the same moves without taking frequent breaks.

In his opinion, any one of these actions encourage the forward leaning motion that causes poor posture and back problems.

"A common misconception about good posture is that it can be maintained by only doing occasional strength training. Good posture is more than just standing-up straight and holding your shoulders back, and if you don’t have the muscle strength, you aren’t going to be able to hold that posture for very long. By maintaining your strength and being consciously aware of your posture, you can maintain proper posture and mobility well into your mid-60s, before the natural onset of aging," he said

Smile

A Smile Gives
Red Color 2 Ur Cheeks
White Color 2 Ur Teeth
Pink Color 2 Ur Lips
Silver Colr 2 Ur Eyes..

So Smile & Njoy All Colors Of Life.

Seven days to that fab figure

An important event is round the corner and you feel you are out of shape... Here’s how to tone up in seven days flat!

Swap tea...

...for something else. If you want to get in shape fast, ditch your regular cup of tea and go for a fat-burning one instead. Studies show that green tea revs up your metabolism, so aim for several cups a day.

Take some supplement

Fish oil supplements are a great way to shed pounds. A recent study found that volunteers who took them lost, on an average, two kilos over three months without changing their diet or exercise habits. Fish oils are great for helping your body burn fat more efficiently.

Avoid salt

That’s the advice most weight-loss experts give. When people cut down the salt in their diet, they instantly look slimmer and less bloated. Too much salt makes your body retain water, which makes you puffy around your face and stomach. Go for low-salt breakfast options such as a khichdi .

Also, don’t add table salt to your food or cooking, avoid salty snacks such as crisps and go easy on processed sauces which are often packed with salt.

As a guide, avoid foods that contain more than 0.5g of sodium per 100gm on the label (sodium is just another way of describing the salt content). The fresher your food, the less salt it’s likely to contain. And be very careful about take- always – Chinese food, in particular, is loaded with salt because of the sauces.

Ditch sugar

Like salt, sugar is a diet baddie. Even though sugary foods – such as boiled sweets and mousses – are often labeled ‘low-fat’, they’re incredibly high in calories. And if you don’t work off the calories by exercising, that sugar gets stored as fat – usually around your stomach and waist. Sugar also increases your hunger. So, ditch the sugar in your tea and also the colas that you gulp down every day.

Eat low-sugar snacks instead. Chopped vegetables, for example are rich in fiber, so they’ll keep you fuller for longer and will aid your digestion, which helps to reduce bloating. Alcohol is practically pure sugar, so give that a miss, too. If you drink regularly, you’ll notice the difference after giving it up for a week.

Relax

If it is day seven already, don’t worry. You can still lose weight! Stress really does make you fat. It causes hormones to be released into your body that encourage fat deposits around your waist and stomach.

Scientists have found that those with the biggest waist measurements (though not necessarily the heaviest) had the highest stress levels. The hormones secreted during times of stress are instrumental in causing more fat to be stored, particularly around the abdomen.