5 Foods every woman must eat

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

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

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

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

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

The benefits of stretching

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

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

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

Don't go for coffee with fast food

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

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

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

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

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

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

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

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

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

Bread may actually be good for you

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

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

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

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

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

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

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

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

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

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

3 square meals a day curb hunger pangs

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

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

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

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

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

Aerobics help improve sleep, mood

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

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

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

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

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

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

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

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

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

10 Ways to keep a healthy heart

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

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

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

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

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

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

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

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

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

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

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

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

Improve your posture in 3-steps

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

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

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

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

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

Evaluate your workstations

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

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

Perform daily exercises

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

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

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

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

Invest in supportive shoes

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

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

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

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

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

Smile

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

So Smile & Njoy All Colors Of Life.

Seven days to that fab figure

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

Swap tea...

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

Take some supplement

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

Avoid salt

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

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

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

Ditch sugar

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

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

Relax

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

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