Walnuts..!!

Not only are walnuts delicious to eat but also good for your heart and your skin. 

They are one of the best plant sources of protein. Here are some health benefits of walnuts we bet you didn't know about:

- Walnuts are a rich source of omega-3 fats and alpha linoleic acid (ALA) that are known to improve artery function.

- They contain anti-oxidant properties that help in preventing cancer.

- It is believed that consumption of walnuts as a part of daily diet helps in prevention of gallstones.

- The monounsaturated fats present in walnuts helps in lowering bad cholesterol and lipoprotein, a compound that can cause atherosclerosis by increasing blood clotting.

- An essential amino acid called L-arginine, which is present in walnuts, gets converted to nitric oxide that helps in increasing the blood flow in the body. It also prevents arteries from narrowing and preventsthe accumulation of fatty deposits on the artery walls.

- Walnuts are often referred to as 'brain food'. That is because they are a rich source of omega-3 fatty acids which plays a major role in the optimum functioning of the brain cells, making you smarter.

- Melatonin, a compound found in walnuts is helpful in promoting good sleep therefore, reducing insomnia and other sleep disorders which are prevalent.

Skipping breakfast... A BIG NOOO..!!!

Don’t most of us just nibble on some toast or have a spoonful of porridge, down our daily dose of caffeine and rush off to work at least once a week (sometimes more)?  Skipping breakfast in a bid to reach work on time may not be the wisest thing you do. Not only will it leave you feeling irritable and restless all morning, it will make you gorge on more fatty foods through the day too. Read on to know why should not skip your first meal in the morning.

The benefits of breakfast
Breakfast is the first meal of the day that helps our body fuel itself after 6 to 10 hours of starving itself. It prepares our mind and body for the day we are about to face.

 “A good breakfast also replenishes our glucose reserves.”

“A nutritious breakfast is very important as it boosts our metabolism.” A healthy breakfast also improves our cognitive ability, our ability to pay attention and our memory. “Not only that, people who eat breakfast are also found to be more positive, have a better attitude at work, be more productive at work and concentrate on a task better.” So, have a yummy egg sandwich if you want to ace that presentation.

Why you shouldn’t miss breakfast
Skipping breakfast will leave you feeling tired and sleepy through the day. And since most of us do not tend to eat much till lunch, “it drops our metabolism.” So, it does not help to skip breakfast if you hope to lose weight.

Also since your body was denied proper nutrition first thing in the morning, “it will end up craving for more food through the day.” So that explains all those cravings for a chocolate dessert, or a burger or a packet of chips between meals. Fat from these unhealthy snacks only end up showing in parts you least desire them to!

“Not having breakfast will also leave you feeling irritable and restless through the morning.” Now you don’t want to pick a fight with your partner as soon as you start your day, do you? A good breakfast, rich in fibre and antioxidants and low in fat, sodium and sugar will not just help you lose weight but improve your immune system and lower your risk of contracting several diseases.

Here are some healthy breakfast ideas

1. A whole grain cereal or muesli with low fat or skimmed milk
2. Mixed sprouts salad with yogurt and a fruit
3. A whole grain/ wheat bread sandwich with a filling of tofu or paneer and bell peppers
4. Eggs with whole grain toast and a fruit
5. Whole grain chappati/roti stuffed with vegetables with curd or a glass of milk

Taking care of your beautiful eyes... Do Eyes Yoga!!!

  In alternative therapy vision care assumes that the muscles of the eyes, like the rest of those all over the body, must be exercised to remain healthy. We naturally did that as children when we played games, like ball games, running etc. These involved complex eye movements. However, these days, with even children confined to the desk, TV, or media (computer, electronic games) that involves only a confined strain by the eyes the muscles within the eye socket are not worked out. Reworking them, even with gentle movements, including peripheral ones, can help contain degenerating sight.

A few poses that may be safely practiced to help maintain eye sight:

Trataka (Yogic focusing exercise)
Hold your right hand in front of you. Extend the thumb, folding back other fingers lightly. Ensure hand is at eye level. Look at thumbnail. Then switch focus to nose tip. Back at right thumbnail, then switching focus to nose tip. This is one round. Rest your eyes. Do palming (see above). Do up to five rounds. Then switch hands, to do for left hand. Do palming after each round.

Benefits: This helps with the eye's ability to switch focus from distant to close viewing. Most problems, according to yogic occur when the eye muscles slacken and do not accommodate this important skill. Unlike with reading a book, staring at a computer screen reduces our vision skills, creating eye problems. This exercise rectifies this. Plus, when done regularly can boost mental focus. It is also advised for insomniacs.

Avoid: If having glaucoma or cataract.

Palming
Rub palms together. Place them gently on closed eye-lids so the cups of the hand cover the eye-lids. The palms should feel the eye socket. This would ensure that your holding the hand over the eye in a correct position. There should be no pressure. This is called palming and may be practiced several times during the day for a quick rest, not just for the eyes but for the mind too. If the duration of the final hold (of palm over eyelid) is lengthened and if palming is done several times during the day, it is believed that eye problems will be controlled.

Benefits: It soothes eyes strained by an effort to see. Also, keeping the eyes in a dark, soothing mode creates a healing impact by tweaking the master glands, like pineal gland, which reacts to excessive exposure to light or artificial lighting by hitting sleep etc. In yogic eye exercises palming is seen as the most important of healing exercises.

Be A Happier person...!!!

Life can get you down for a host of reasons, but it only becomes something you have to address if you have been discontent for a long time. All you need to do is change a few things around, organise your life a little better and make a commitment to becoming a happier person. Here are five things you can change to put a smile back on your face.

Find a hobby
If the corporate world is getting you down, try doing something you are passionate about. Most people live their entire lives wishing they did something they love. While it may be unrealistic to think of starting anew, you can always pick up a hobby. Start a collection of some sort and don’t be embarrassed by it. You could even pick up a new sport or devote your evenings to a good swim, the sky is the limit. Adding a sense of fulfilment other than your job, will go a long way in making your life a little happier.
Where do you start: Make a list of things you really love doing, even if it’s just watching movies. Start with two or three passions, and you’ll lose interest in the ones you aren’t zealous about.

Find a friend
Indians for centuries have had a strong support structure in the form of families. Unfortunately or fortunately, over the last couple of decades, nuclear families have become the norm. This has made the need for a support group even more. From work friends to college friends to chaddi buddies, people need others to share their ups and downs. Now, this does not mean adding more people on your Facebook page. Social scientists have found that meeting a core group of people that you know will stand by you add to your overall well-being.
Where do you start: If you find yourself too busy to meet any one, it is about time you started. Fit friends into your schedule rather than just talking to them over the phone. Engage in activities that will get your friends together, even if it means just having a cup of coffee on a Sunday afternoon.

Organise your future 
This doesn’t mean cleaning out your closet. Set yourself a few attainable goals in every area of your life. Whether it is financially, in your career or in your personal life, the idea of committing to something and watching it come to fruition can be a rewarding experience. Studies have shown that people who make short-term plans deal with life much better than others.
Where do you start: Make goals with different time frames. Start with the obvious daily ones, then have twoyear, five-year and 10-year plans. Write them down and knock them off ones you’ve completed them.

Make the job switch
Now, being absolutely content with your job might be too much to ask for, but it shouldn’t be a chore either. Most Indians spend more time at work than they do at home, so obviously it ranks high on your happiness index. The happier you are in your job, the happier you will be in life. So if you are stuck in a job you hate, maybe it is time for a change.
Where do you start: Don’t jump the gun, make a list of things that you don’t like about the job and the things that you love. You need to know whether it is your career that you are discontent with or your company. Get enough research done and also try and develop more skills so that you are prepared for any transition.

Feel healthy
Though pigging out on the juiciest burger might give you instant happiness, studies show that it is your overall lifestyle that actually matters. Exercise, a proper diet and avoiding things you know will harm you do more than just improve your physical well-being. The healthier you are the better you will feel about yourself and your life.
Where do you start: Remember that living healthy is difficult and requires a lot of work on your part. Make a commitment to eat healthy and stay fit through regular exercise. You might miss out on a few foods you crave, but remind yourself to focus on the bigger picture

A hundred splendid suns... or A surya namaskar???

As an early morning exercise regime, nothing quite beats this age-old holistic routine. In a world starved for time, doing a hundred surya namaskars would seem a like bit of a stretch. Yet its popularity shows no sign of waning. We take you through the numbers game.

A salute to the sun is how we've grown accustomed to kick-starting the day in India. The veritable surya namaskar, a rhythmic combination of asana and breathing exercises, has, not surprisingly, caught on worldwide, with the new fad being to go for 100 a day.

Overall benefits 

It services and harmonises the entire endocrine system. It also detoxes, by working on all the major cleansing systems in the body, including the lymphatic drainage system. It retards puberty in kids so they can mature at the appropriate time. Surya namaskar can cure and prevent many diseases and clears the skin, because of forward bends and stress-release poses. Also it comprises 12 positions that can be a complete body work out. It's said that during surya namaskar, almost 97 per cent of your muscles are switched on to active mode."

Ideal time to perform it
This asana is best done at sunrise and on an empty stomach. Avoid jerky motions and do each movement with its accompanying breath. An expert opinion must be taken for people who suffer from back problems, high blood pressure, heart problems, sciatica, slipped disc, women who are pregnant and those who suffer from hyper tension.

1. Pranamasana: Stand straight and keep hands folded at the chest. Inhale and exhale slowly.

2. Hasta Uttasana: Inhale and stretch arms over the head, keeping the palms together. Arch the body backwards keeping your arms above. Tilt the head backward and hold. Keep your knees straight.

3. Padahastasana: Bend forward from the waist and, exhaling, place your hands on the mat besides each foot.

4. Ashwa sanchalanasana: Inhale and put your weight on the hands. Stretch the right leg behind you, bend the knee and place on the floor with the body weight on the left foot. Arch the spine backwards. Lift the head and neck back.

5. Dandasana: Hold your breath and move the left leg back. Shift weight to hands and feet. Your body should be straight.

6. Ashtanga namaskar: Exhale and lower the body to the floor till the feet, knees, and chest touch the floor.

7. Bhujangasana: Move into the cobra pose by lifting the chin and chest off the ground. Keep the elbows close to the body and the face tilted upwards.

8. Adhomukha Svanasana: Also called the parvatasana or the mountain pose. Curl your toes in, lifting your hips off the ground. Exhale. Press down heels, push from the shoulders. Look at the stomach or between the big toes.

9. Ashwa Sanchalanasana: Stretch the left knee outwards and bring the right foot between the hands. Keep the head back. Try and push from the hips so as to deepen the pose and create a curve.

10. Padahastasana: Exhale and draw the left leg ahead to complete the pose, so the legs are together. Let the head hang loose and keep the hands on either side of the legs. Bend the knees if you need to.

11. Ardha chandrasana: Inhale, drawing the hands overhead, keeping the focus on the legs, arms raised above.

12. Pranamasana: Exhale to drop hands at the sides or hold them in a prayer pose at the chest.