Obesity causes cancer

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


So weight control can reduce cancer-related deaths.

Dealing with ALCOHOL in your family...

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

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

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

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


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

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

Green tea improves quality of life

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

Get off the treadmill!

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

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

The focus now is on emotional rejuvenation and physical toning. 

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


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


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

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

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

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


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

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


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

Cheat guide for those on diet!

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

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

Here's how you cheat smart ...

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

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

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

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

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

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

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

Are you picking the right 'cereal'?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

5 Foods every woman must eat

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


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


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


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


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


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

Learn the ABC of vitamins II

cont...


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

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

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

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

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

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

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

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

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

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

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


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

Learn the ABC of vitamins I

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

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

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

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

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


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

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

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

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

Here are the vitamins you should ensure you get:

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

cont...

Diet Facts vs. Diet Fiction

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

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

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

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

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

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

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

Weight Loss vs Fat Loss

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

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

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

Don’t

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

Do

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

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

Hand-y tips

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