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

Milk - top or primary source of vitamin D

There are few true replacements for the nutrient package you find in one glass of fat free or low fat milk.

Without milk in the diet, it's hard to meet a number of nutrient needs - most notably vitamin D.

Well known for its role in keeping bones strong, vitamin D is now being hailed for so much more. Emerging evidence suggests vitamin D may also help protect against diabetes, hypertension, heart disease and certain cancers. It also supports a healthy immune system.

Experts recommend each day - vitamin D, the amount in 2 glasses of fat free or low fat milk.

It's one more reason to grab another glass of milk.

Stop fooling yourself - III

cont...

It's my medication
You can't risk your health by stopping the pills. So what can you do if they make you gain weight?

The facts
Many drugs for common complaints, such as depression, diabetes, migraines and high blood pressure, can lead to unintentional weight gain.

Beat it
First, ask your doctor if there's an alternative that doesn't cause weight gain. In cases where this isn't possible, ask to see a dietician. 


It's in my genes
Obesity runs in the family. So, it's not your fault if you are obese too.

The facts
While it's possible to inherit obesity, it's not a dominant gene. Your chances of being overweight are affected more significantly by eating habits you adopt when growing up.

Beat it
If there's a family tendency to being fat, it's important to learn about healthy eating when young and get regular exercise.

Six kitchen drop-outs...

You might be following the dos and don'ts of a healthy lifestyle — avoiding fried, unhealthy stuff, watching what you eat and exercising well.

However, small things you miss tend to have a huge impact. Fact is, food is bombarded with chemicals in some way or the other and you invariably end up making the mistakes you were desperately trying to avoid. The solution — be informed and aware. Here are six easy dietary tips that can save you from life-threatening diseases.

How to use salt

The common table salt you buy from your grocery is bleached and leached of all its minerals. This 'refined' or 'iodized' salt also includes additives including aluminium silicate (to make it free flowing), dextrose, bleaching elements and chemicals. Salt is vital to your body, but it's important to have the right type.

Solution: Switch to unrefined crystal rock salt (sendha namak). it contains 84 of the 92 trace minerals and that too in the same proportions as the human body does. It also has calcium and magnesium.

Avoid tea bags

Switching to green or herbal tea is a good choice, but tea bags can negate all the good effects. They are manufactured using a compound called epichlorohydrin, which is also used as an insecticide and to manufacture plastics. The bags are bleached to look white, and the edges are heat-sealed using chemicals. Drop by drop we absorb these chemicals into our bodies and weaken our immune system.

Solution: Use natural tea leaves

Food labels

If you don't recognise - or can't pronounce - the words on a food label, don't buy it. First, check for expiry date. Any product with a shelf life of two to three years is bad. While purchasing oil, check the chemicals mentioned.

Solution: Here's a quick guide:

- Avoid products containing nitrates and nitrites, sulphur dioxide, sodium benzoate, coloring, BHT (butylated hydroxytoluene), BHA (butylated hydroxyanisole), MSG (ajinomoto), refined or bleached flour.

- Avoid products containing sugar substitutes such as saccharine or aspartame.

- Avoid food that has been genetically modified or engineered. Nearly all processed food contains GMOs.

- Avoid products made with ingredients described as 'natural flavouring' or 'natural colouring'.

- Avoid products with added sugar – watch for words ending in "ose", e.g. glucose.

Water before and after meals

Naturopathy believes water is unhealthy for the body 30 minutes before and one hour after any cooked meal. If you have water before meals, it settles in your system before you've started eating. The enzymes released to aid digestion get diluted and they can't be as effective. Similarly when you have a meal it roughly takes 40 minutes to an hour to digest, and this process gets affected if you have water during or immediately after eating.

Solution: Chew food really well; the body generates its own fluid through saliva to aid digestion. And if you have something too spicy and have a lime shot instead of water.

Oily truths

Don't fall for oils that make tall claims. Through a refining process, crude oils are standardized, using water, salts, acids, alkali, clay, pressurized hydrogen and catalyst metals. Oil is further processed, filtered, deodorized and bleached, stripping it of its vitamins, minerals and enzymes.

Solution: Use unrefined sesame or mustard oil. Don't use extra virgin olive oil for cooking as it has a low burn point. Cold pressed, unrefined oils are best used in their natural state.

Know your plastic

Adopt these two measures: No plastic containers or wraps in the microwave. No plastic water bottles. For dioxin, a chemical that's highly poisonous to cells and causes cancer, is present in plastic and freezing water-filled plastic bottles releases it. Similarly, the combination of fat, high heat and plastics releases dioxin so don't heat fatty food in plastic containers in the microwave.

Solution: Use glass or ceramic containers for heating food and glass jars or bottles for storing water. While having instant noodles or soups, remove the contents from the packet or container and heat them in something else.

Superfoods for the stomach

This monsoon, eat foods that enable fast digestion.

Ginger: Ginger contains an active constituent gingerol, which is responsible for its hot, pungent taste, as well as its stimulating and healing properties. Ginger is often used as a therapeutic spice, working on the digestive system by encouraging secretion of digestive enzymes.


Fennel: (SAUNF) Fennel contains anethole, which stimulates secretion of digestive and gastric juices. Fennel also contains aspartic acid, which acts as an anti-flatulent.
It is no wonder, many of us are in the habit of chewing fennel seeds after meals. Fennel is a digestive herb with many medicinal and culinary uses. It acts as a popular "after mint".


Yoghurt : Yoghurt contains probiotics which are responsible for several activities in the gut; such as producing lactase; killing harmful bacteria and improving digestive tract function.


Fenugreek: (METHI) I Fenugreek leaves and seeds assist digestion, help relieve constipation and help overcome flatulence.
Tip: You can soak fenugreek seedsovernight and eat them next morning tohelp relieve you from digestive disorders.


Mint: Mint is used as a treatment for indigestion, colic, heartburn and flatulence. It also can stimulate the appetite and cure nausea and headaches.


Peppermint tea can help soothe a dry throat.


Bay leaf: Bay leaves are used to treat migraines, stressand anxiety. They also improve digestion and help detoxifythe system.

Stop fooling yourself - IV

cont...

I'm big-boned
We'd all love to believe it's large frames that are to blame for our size.

The facts
Being big-boned means you will have more muscle, but it shouldn't add more than a few kilos to your weight.

Beat it
Try to accept your body type. You can still be slim and look amazing if you learn to eat properly for your size.


It's water retention
It's not flab, it's water, and you're forever finding yourself puffed up with it. Or are you?

The facts
Many women actually do suffer from cramp-related water retention during the week before their periods.

Beat it
Fluid is transported around the body by our lymphatic system, and we rely on muscle movement to keep it flowing. So get lots of exercise and walk instead of driving whenever you get the chance.

Stop fooling yourself - II

cont....


It's my hormones
The mysterious world of hormones gets the blame for all manner of things – including your weight gain.

The facts
Women with polycystic ovaries may find their weight hard to control. Also, PMS can impact a woman's weight, as rising progesterone and serotonin levels affect mood and food choices.

Beat it
Don't overeat in the week before your period; beat the urge to have salty, spicy food. When you feel less hungry afterwards, make sure you go back to eating sensibly.


I've got a slow metabolism
Some people seem to eat loads and never gain weight, whereas you pile it on and always feel tired. It must be a case of slow metabolism.

The facts
The vast majority of overweight people do not have a dysfunctional metabolism. If you are very active, you will have a high metabolism and burn lots of calories. If you're not, you will have a slow metabolism.

Beat it
Being active and eating nutritious foods like lean meat and vegetables boosts metabolism.

Stop fooling yourself - I

Many of us could do with losing some weight, but it's often easier to come up with excuses. While there may be genuine and honest reasons for being unable to shed the kilos, there will always be some who need a reality check for their excuses. Read on to know if you are one of them.

 

Diets don't work for me
You've tried different diets but never managed to keep the weight off.

The facts
If you take in fewer calories than you need, you will lose weight. The problem comes when we follow quick-fix diets. They're fine for a few weeks, then we hit our target, go easy and get back into bad habits.

Beat it
For lasting weight loss, make realistic lifestyle and diet changes. And watch your alcohol intake as well.

I have wheat intolerance
Pasta makes you bloat and bread is your diet enemy. The minute you give up wheat, the pounds fall off. Surely this means wheat intolerance, right?

The facts
Many people find foods like pasta hard to digest. This is often due to the water the pasta absorbs, which makes it swell and leads to bloating. This, however, does not mean you have wheat intolerance (a condition less than 0.1% of us suffer from). Going wheat-free inevitably makes you lose weight as you ditch the fat-loaded pizzas and pastries.

Beat it
Other symptoms of wheat intolerance are headaches and joint pains. If you suffer from these, see your GP and keep a food diary to work out what brings on the symptoms.

Yoga to Improve Your Memory and Eyesight - III

cont...

Yoga for relaxation - Shavasan:

1. Lie down straight on your back on a not-so-hard-not-so-soft surface. Loosen all your limbs and all the body parts, lie like a dead body. (Incidentally, shav means dead body).

2. Remain like this for about 10-15 minutes and roll on to your left side and gradually get up. You will feel rejuvenated and fresh. Now you are ready to study in the best possible way

Yoga to Improve Your Memory and Eyesight - II

cont....

Yoga for the memory-'Bhramari Pranayam':


1. Sit in a comfortable pose.

2. Keep your eyes closed.

3. Breathe in through the nose and exhale very slowly through the nose so that it takes a longer time to exhale. While exhaling, make a nasal humming sound varying its frequency from high to low pitch.

4. Breathe in again and repeat it about seven times.

This pranayam works wonders through the sound waves it creates. It subtly vibrates and massages the brain as well as the delicate and sensitive internal organs present inside the skull, such as the optical nerves, nasal track, throat, etc.

While you physically improve the health of these important organs, it is also very essential to be able to concentrate on what you are studying (or trying to remember) so that the input turns out to be of high quality.

Yoga to Improve Your Memory and Eyesight - I

A report published recently suggested that several students in the city are consuming memory-enhancing pills to enrich their recalling powers. So, we list a few natural memory building techniques using yoga that will help you improve your brain capacity to recollect and remember, without the consumption of unwanted drugs.

Yoga for the eyes:

1. Move your eyeballs up and down as much as possible without moving the head.

2. Move your eyeballs right and left without moving the head.

3. Roll your eyeballs clockwise and anti-clockwise (each of this exercises can be done 10-20 times).

4. Close your eyes tight for five seconds, then immediately open them and hold them open for as long. Keep alternating about 20 times. This will improve blood circulation to the eyes making them stronger.

Are Deodorants Harmful for Your Skin?

You are constantly bombarded by deodorant advertisements on the television, who claim that their almost magical olfactory love potion will make you irresistible to the opposite sex. And in the lure of this claim, some of you just can't wait to get your hands on that deospray. And as a result, you must have sprayed yourself with it from head to toe. Also, summer's here in full swing with soaring temperatures, humidity, profuse sweating and sweat odour. And in the bid to avoid smelling like a skunk in this climate, many people are in the habit of dousing themselves and soaking their clothes with deodorants. As a by-product of this habit, you may be doing a public service to the olfactory senses of those around you. But little did you know that you might be harming your skin? Read on to find out how...

Why are they harmful?
There's no denying that deodorants help to neutralise or block body odour. Also, the fact that antiperspirants usually contain aluminum compounds which block the sweat glands and reduce the amount of sweat produced. And if there is no sweat, bacteria cannot act on proteins in the body to produce odour. Dermatologist Dr Sunita More warns about the unpleasant effects of these products. "Most of these products contain aluminium and parabens which mimic the female hormone — estrogen and act on breast tissue, so individuals with family history of breast cancer should avoid their use. Similarly, those with kidney problems should avoid antiperspirants containing aluminium, However, deodourants are preferred over anti-perspirants as they do not block the function of sweat glands." says she.

Antiperspirants generally contain aluminium-based compounds which help to reduce sweat or the heavy use can clog sweat glands. Sweat glands discharge the waste from our body as sweat and if the waste is not being discharged from the body, it is unhealthy. Cosmetologist Dr Abhijit Desai says, "Deodorants cause irritation (because of alcohol) and redness which leads to itching and eventually slight pigmentation of the underarm area. The harmful effects of anti-perspirants are similar to those of deodorants but they are more due to intolerance to aluminium compounds in antiperspirants that can lead to conditions like contact dermatitis and allergy."

What about deodourant sticks?
In case you are wondering about the big dent your wallet is going to have, for you will have shelled out the big bucks on branded perfumes, don't fret.

There is some reason to rejoice. Dermatologist Shreyas Kamath says, "Deodorant sticks are better than sprays. Sprays contain more chemicals for long lasting fragrance, which has a deeper impact on our skin than the sticks. The sticks are made with mild chemicals and generally does not harm the skin."

Alcohol-free sprays are ideal
There are certain deodorants that claim to be alcohol free and are ideal for use in comparison to alcohol-based ones, as they have very less chances of causing irritation and allergies. Also they are gentle on the skin and don't cause dryness. Dr Kamath opines that non-alcoholic deodorants are free from aluminium based compounds. They are skin-friendly deodorants. Many dermatologists recommend their patients to use nonalcoholic deodorants which are a bit costly, but does not affect the skin.

Beware of cheap duplicates
Most of us sigh at the price tags of branded perfumes, and some of us get tempted to buy cheap duplicates sold at roadside stalls in various bustling shopping areas. You may be saving a whopping load of money doing so but you'll be subjecting your skin to a whopping load of damage too. That is because they can give rise to severe allergies and pigmentation of skin. Dr More cautions, "Do not go in for cheap, duplicate products as these can be extremely harmful as the chemical content is virtually unknown and unregulated by any reputed drug authority."

It is suggested that natural remedies to keep oneself odour-free by sharing the following tips:
- Include plenty of greens and salads in your diet
- Avoid red meat and other poultry preparations during summers
- Keep yourself well hydrated
- Wear loose, cotton clothes which allow the skin to breathe freely

Too much traveling ups health risks

A study has found that people who travel frequently for business increase the rates of poor health and health risk factors, including obesity and high blood pressure.


People who did not travel at all are actually a less-healthy group. Compared to light travelers (one to six nights per month), non-travelers were about 60 per cent more likely to rate their health as fair to poor.

This may reflect a "healthy worker effect", with employees who have health problems being less likely to travel.

Otherwise, rates of less-than-good health increased along with nights of travel. Extensive travelers were 260 per cent more likely to rate their health as fair to poor, compared to light travelers.

Other health risk factors showed similar patterns: obesity was 33 per cent more likely non-travelers and 92 per cent more likely for extensive travelers.

The same two groups were also more likely to have high blood pressure and unfavorable cholesterol levels.

Although business travel is often equated with long airline flights, relatively short business trips in personal cars are much more common.

Several factors could contribute to health risks in frequent business travelers—for example, poor sleep, fattening foods, and long periods of inactivity.

The study has been published in the April Journal of Occupational and Environmental Medicine.

How to lose weight without dieting

Losing sleep over losing weight? Can't seem to stick to your diet plan?Let me tell you how to lose weight without dieting. To most of us, the term 'diet' conjures up images of starvation and hunger. But is this really necessary? Will starving yourself really help you achieve that ultimate weight loss target? Today we're breaking all the 'diet to lose weight' myths, and exploring the concept of 'enlightened eating'. Enlightened eating essentially involves focusing on long-term weight control and learning new eating habits which are devoid of deprivation and extremes. Sounds exciting? Read on!

1. Say yes to the veggies!
Research suggests that when offered with a variety of foods for a meal, we tend to eat more. Therefore, replace some high-fat dishes on your menu with more vegetables. Make two varieties of green veggies, instead of one, and you'll feel satisfied without sabotaging your weight loss programme.

2. Eat slowly!
Take a pause from your chaotic schedule and really eat your food. Chew your food slowly, and be conscious of every bite you eat. Wolfing down a meal makes you eat a lot more than when you eat slowly.

3. Pick whole grains over processed!
Brown rice, barley, oats, whole wheat must all be your friends. They will improve your lipid profile (lower bad cholesterol), consequently helping you in losing weight. Stay away from maida-based stuff, and pick whole grains, because they are much healthier.

4. Watch the alcohol!
Drinkers have lower odds of obesity than non-drinkers. But binge drinkers and those who consumed more than four drinks a day had considerably higher odds. Also, when you consume more than the recommended quantities of alcohol, you tend to indulge more in foods that are bad for you.

5. Focus on your target!
Do you have a pair of jeans that you would like to fit into? A little colourful sundress you dream of wearing one day? Hang it up in front of your eyes! Yes, believe us when we say- motivation is half the battle won. Every time you're struck by that sinister craving for indulging in those fries, picture the dress, and feel the steely resolve come back.

6. Home-cooked is good!
Carry a lunch box to work. Carry a fruit box to your evening picnic. Carry a few bread sticks and some low fat yoghurt to your road trip. Carrying healthy food can work wonders. Skip the cafeteria food. If cooking in the early morning rush seems like a daunting task, you could try preparing for it the night before. It is a little more work, but definitely worth it!

7. Go green tea!
Although unconfirmed, several studies do suggest that green tea can boost the body's capacity to burn more calories, possibly through the action of phytochemicals called catechins. Even if it isn't quite the wonder-beverage we'd like to believe it is, a healthy beverage that replaces something unhealthy like an ice-cream shake, or a creamy coffee is definitely worth a look-see.

8. Walk a mile!
Okay! We don't expect you to be a marathon walker, but studies have revealed that walking for twenty minutes a day (that's approximately a mile) can help you burn 100 calories more than usual! So, get off the bus one stop before your destination and walk the rest of the way. Take the stairs instead of the lift, and leave the car at home when you're going shopping to the mall next door.


9. Eat in a smaller plate!
If you pick a 10-inch plate instead of a 12-inch one, your mind will never notice that you've just shaved off about a hundred or two calories from your daily food intake. And doctors have found that most people didn't even notice the difference in amounts, but just instinctively ate less, and didn't even feel less full at the end of it.

10. Order smart at restaurants!
Eating in restaurants can add those calories like you never could at home. So, order smart. Maybe you could split the starters with a friend, or order the appetizer as the meal. Ask for the option of a half plate. Remember, you don't have to finish it all, leftovers can be packed too.

Maintain your weight and stay fit

Maintaining one's weight is just as tough as losing weight. Fortunately, there are ways to prevent your weight from fluctuating constantly.


A few simple points to keep in mind are:

1. Have breakfast: 
One should eat a proper breakfast before starting the day. Follow the old saying and eat a king size breakfast. It can have lots of oats, juices, milk. Make sure you avoid fried and oily food in the morning.

2. Eat slowly:
It is said that one should chew one's food about 30 times before taking the second bite. It helps in proper digestion. Digestion actually starts in the mouth, so the more you chew; the easier will the digestion process be.

3. Have meals in break:
Rather than having three huge meals a day, have small meals consisting of healthy fruits and vegetable dishes. Eat at least six small meals in a day.

4. Wash it down with water:
Drink at least one glass of water at intervals of half an hour. One should consume three to four liters every day to keep the body cool.

5. Exercise:
One need not necessarily join the gym. Even simple exercises like walking, running, jumping, skipping can help you maintain your weight. Make sure you do at least one physical activity for 30 minutes daily.

6. Late meals are a no-no:
Avoid having your dinner late in the night, since the number of activities you perform is less. Have light meals during the night.

7. No binging:
If one does feel hungry, they should avoid eating fast food and snacks like chips, oily food, pastries etc.


Such simple tips can help you to enjoy life to the fullest and fittest.

Healthy ways to get your daily fiber

Fibre is an important part of your diet. It can help keep your digestion regular, control your cholesterol, decrease risk of heart disease, reduces chances of developing type 2 diabetes, and even prevents certain types of cancer.

How much do you need?
In general, adult men up to age 50 should aim to consume at least 38 grams of dietary fiber each day; for women up to age 50, it's at least 25 grams of fiber daily. After age 50, fiber needs decrease slightly.

Unfortunately most people don't meet these recommendations. In fact, on average, people consume only 14 grams of fiber per day.

Your individual daily fiber intake goal is really based on your calorie consumption. It is recommended that you get 14 grams of fiber for every 1,000 calories you eat. So, for example, if you eat 2,500 calories a day diet, you should be getting about 35 grams of fiber a day.

Tips for boosting your fiber intake:

Have vegetable-based meals. "Add vegetables to sandwiches, pizza, and pasta." When you're filling up your plate, first load half with non-starchy vegetables, then one-fourth with starch, such as breads, potatoes, or starchy vegetables such as corn, peas, and squash, and the last one-fourth with lean protein, like fish, skinless poultry, and lean meats. Choose whole-wheat flour products. Whole grains consist of three layers: the outer bran, the middle endosperm, and the inner germ. Refined grains like white flour, on the other hand, are stripped of the fiber - rich bran and germ layers, leaving only the starchy endosperm. When you choose brown rice instead of white rice and whole-grain breads and crackers instead of white or processed ones, you are boosting the amount of fiber in your diet. To determine if a packaged food is whole-grain, look for the word "whole," as in whole wheat, on the ingredient list, which means that all of the grain layers are still intact.

Skip the juice. Fruit juice doesn't contain as much fiber as whole fruits. Your best bet is to choose fruits that contain edible seeds, such as kiwi, blueberries, raspberries, and figs.

Eat more beans. It is recommended that you incorporate more fiber-rich beans into your diet by eating bean-based soups, adding black beans or peas to your salad, or stirring kidney beans into your chilli. It is best to eat fresh or frozen beans, but if you eat the canned variety, look for labels that say "no salt added" or rinse them before you eat them, since canned beans tend to be higher in sodium.

Snack on high-fiber foods. Turn to high-fiber foods anytime you reach for a snack. Snacking on baby carrots, celery, and sliced cucumbers dipped in humus; microwaved frozen edamame (soy beans); or dried fruit mixed with fat-free popcorn, nuts, and seeds.

Keep the skins on. Eating potatoes with the skin is a great way to increase your fiber intake.

When you first begin incorporating more fiber into your diet, it is not uncommon to experience abdominal cramping, bloating, and gas. You can help prevent this discomfort by making these changes gradually and increasing the amount of liquids you drink along with your fiber intake.

Before long, your body will adjust to the change, and you will be reaping all of the health benefits of a high-fiber diet.