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Monday 28 December 2015

Which foods improve our mood?

1. Omega-3 fatty acids have been praised for their health benefits, including possibly influencing your mood. One study found that people with higher levels of omega-3 fatty acids were less likely to experience moderate or mild symptoms of depression.

Sources that contain the highest levels of omega-3 fatty acids include flax seeds, walnuts, and salmon.

2. Stress aggravates depression symptoms and exhausts your body.Blueberries, raspberries, and strawberries may help prevent the release of cortisol, a hormone produced by the adrenal gland. During stressful situations, cortisol heads towards your hippocampus, a major portion of the brain that stores memories, provides emotional responses, and navigation. Keep berries in your bag to combat stress when it hits

3. Research on folic acid’s effect on the brain has given insight into how it can boost your mood. There’s some evidence that the body uses it to create serotonin — a neurotransmitter that affects mood — but there’s no conclusive evidence as to how it works. Including it in your diet is a good idea regardless. 

You can get high amounts of folic acid in leafy greens, oatmeal, sunflower seeds, oranges, fortified cereals, lentils, black-eyed peas, and soybeans. 

4. Like folic acid, low levels of vitamin B12 in the blood are associated with depression, but researchers can’t find definitive evidence as to why.

There are lots of tasty ways to fit it into your diet. Food sources of vitamin B12 include lean beef, clams, oysters, crab, wild salmon, eggs, cottage cheese, yogurt, milk, and fortified cereals.

5. Vitamin D is known as the “sunshine vitamin” because your body can make it by using cholesterol and absorbing natural sunshine. Your mood may improve with as little as 10 minutes of sun exposure. This is why light therapy is an important treatment for SAD. Your body can also absorb vitamin D through food.

Food sources of vitamin D include milk, egg yolks, and fish that have bones. You can also get vitamin D in supplement form.

6. Chocolate has always been a tasty and good way to self-medicate through down times. But a Hershey’s bar or pint of chocolate ice cream isn’t the best way to do it. 

Participants in a study were given a dark chocolate mixed drink every day for a month. Results showed significantly improved mood, which researchers linked with a high polyphenol content. Polyphenols are a type of antioxidant. 

When you're feeling down, pick up a bar with the highest cocoa content you can find.

7. Turkey contains the amino acid tryptophan and melatonin, the calming and relaxing chemicals that makes you tired after Thanksgiving dinner.

Tapping into turkey’s calming powers is a great, natural way to help your body cut through stressful situations.

8. Like turkey, bananas contain tryptophan. Besides that, the carbohydrates, natural sugars, and potassium in bananas help fuel your brain. Magnesium, also found in bananas, may improve sleep and reduce anxiety, two symptoms of seasonal depression


Tuesday 22 December 2015

Eat every 2-3 hours

When the stomach is empty for extended periods of time, it increases our urge to eat and leads us to eat more than we probably need to in one sitting. Have you planned evening snack to space your meals properly? 

weekend

Weekend is the time for food shopping for most of us. It is the time to stock up fridge with veggies and fruits for the week. Do you get confused looking at the numerous choices the mall /super store offers ?

Here is my suggestion-  Eat Seasonal . Eat Local.

Seasonal eating means two things - building meals around foods that have just been harvested at their peak and adjusting your diet to meet the particular health challenges of season .

Eating locally produced seasonal foods is cheaper, safer ( no processing ) , nutritious ( less shelf life), tastier  and eco friendly (saves on transportation and storage)  .

Eat  healthier, fresher, local fruits and vegetables in season. This will support the Earth's healthy ecosystem, which in turn supports a healthy you!

Magnesium

Magnesium (Mg) , a micronutrient in our diet, plays key role in bone metabolism. Deficiency of Mg leads to bone loss and reduced absorption of calcium in the intestines .As Mg is a cofactor for many enzymes, its deficiency also leads to adverse effects on blood glucose levels. As Mg helps in maintaining nervous system balance, low levels have been linked with  depression .

Making your diets rich in green leafy vegetables, legumes, nuts, and seeds —would be the best way to limit your risk of having magnesium deficiency.
How about including at least one seasonal , winter green leafy vegetable in your diet daily ( Options- Sarso saag/ methi roti/ spinach daal/ coriander chutney etc) ?

sleep

The amount of rest you get each night doesn’t only affect your mood and productivity the next day. It also affects your metabolism. Sleep-deprived individuals have a decreased ability to manage blood sugar levels and have tendency to gain weight .
Are you ensuring adequate sleep for your  healthier metabolism ?

Keep munching some high protein snacks at frequent intervals during late night work schedules to keep you energized. Keep yourself well hydrated.

stress

Weekends are the ideal time to tackle one of the most common causes of ill health - stress. Stress has a knock-on effect on all areas of our life - physical mental and emotional. Exercise sparks the release of feel-good endorphins, but it also satisfies something more profound: the human need to perform and excel. Exercise helps you feel like the captain of your own ship . How about making this weekend an active one to destress yourself  ?

Lentils

Lentils are a great source of proteins, carbohydrates and fiber that helps in good digestion. The iron content facilitates the flow of oxygen throughout the body which further helps in boosting metabolism and energy production. Also, include whole grains in your diet as they require extra energy to break down and digest and help in burning fat.

Easy snacks?

Biscuits and Khakra are cereals and keeps us energized by the carbohydrates . However they are rich in undesirable ingredient Sodium too. Plus they lack the vitamins that is synonymus with freshness and fibre which helps in blood sugar regulation.

Lukewarm water

Regularly drinking luke warm water especially in the morning heals our body, improvises digestive power and reduces metabolic waste which might have built up in our immune system.

nutrition

The greatest wealth is Health. Having balanced nutrition is very important to keep our body in shape and healthy.

weekend

If you need to reward yourself for the hard work (or the diligence you’ve kept to your diet) through the week,watch  a movie or go for shopping . DON’T get the cheesy fried appetizer or order an extra scoop of ice cream .

How are you planning to reward yourself this weekend ?


Weekends are the time to relax and destress . Researches show that chronic stress and anxiety can disrupt cardiac function by changing the heart’s electrical stability, hastening atherosclerosis, and increasing systemic inflammation.

What did you enjoy most this weekend ?

Workout rules

WEEKLY WORKOUT CHALLENGE Post the festive holidays most of us find it difficult to focus on regular exercise. This challenge is your solution. You can choose any workout you like (it can be as simple as walking) and make it a regular habit. All you need to do is follow these 3 basic rules... 1. Never go 3 days without exercise. 2. Workout at least 3 days a week. 3. Never miss a MONDAY Are you ready to take up this challenge from today to coming MONDAY?

Goal setting

Reflection + Insight

"Out of sight; out of mind" we all must have heard this sometime in our life.

It applies to our goals also. We set goals and then the goals disappear for long, till we realize it. Recent research says, we can only hold 4 items in our working conscious mind and if we don't habitually bring into consciousness for a definite period of time, our brain tends to remove it as unimportant.

So what's you goal + are you keeping it alive in front of you + whats the reminder you have for it + how long you put your mind energy on to it.

Reflect & make changes and ways NOW!!!

Sitting is the new smoking?

SITTING IS THE NEW SMOKING
Sitting a lot is bad news. Why and what can you do?

Everyone knows you’ve got to “use it or lose it,” but what does that mean for our biology? Chair -bound people experience aches, pains and stiffness as their muscles start to howl for the physical and neurological stimulation they need to survive and thrive. Prolonged sitting causes a lot of stress on neck and back, improper digestion and a lot more...

Take microbreaks and spend five minutes of mobilizing per hour. Wrenching the neck or rolling the head in a circle, swinging the arms, opening the chest in the morning, swinging the hips, a quick toe Touch - these are all common, natural “mobilizations.”

Convert these instincts into an exercise by making them more deliberate, positive, and thorough repeatedly!!! “Motion is lotion,” as the old rhyme goes  is the best antidote to the worst consequences of excessive sitting.


Its Monday today and most of us are back to work. Its all the more important that we do some activity by breaking up desk time with a short ten minute walk. With this we can offset the harm that prolonged sitting causes to vascular health. Research shows people who walk more have higher bone mineral density and is also effective in slowing the rate of bone loss from the legs.
Are you doing this bit for your health?

Nuts and seeds

Dry fruits are a powerhouse of energy. Nuts like almonds, Brazil nuts, walnuts and pistachios have numerous health advantages. Nuts are great sources of protein. Since protein has a high thermic effect your body will have to burn more fats to digest these. Seeds like sunflower seeds and flax seed also help in lifting your metabolism.
So which nuts and seeds do you plan to have today? 

NEAT exercise

Including physical activity into your everyday patterns and weaving movement into your lifestyle does wonders for your waist line, improves your overall attitude and health.
To know how to keep yourself active inspite of a busy schedule read an article by our expert...
http://goqii.com/blog/do-you-know-about-neat-non-exercise-activity-thermogenesis/
Do let me know which activities do you plan to do today. 

What are the health benefits of Beetroot?

Beetroot, also known simply as the beet, has been gaining in popularity as a new super food due to recent studies claiming that beets and beetroot juice can improve athletic performance, lower blood pressure and increase blood flow.

Beetroots are high in folic acid and manganese. The green leaves of this root vegetable are also nutrient dense and contains Vitamin A, C and K. It contains minerals like calcium, iron, potassium, copper, sulphur, silica and chlorine. These nutrients have a favourable effect on the blood, improve red cell production, increase the level of haemoglobin and improve the nutrition of the cells with oxygen. Beet juice is one of the richest sources of nitrates. It contains trace amounts of amino acids including D amino acids and alpha amino acids. Various antioxidants like flavonoids and carotenoids are also found in this vegetable.

How to sleep better?

Today lets ensure to take a sound 7 hours sleep.
Are you aware that sleep deprivation may impair your capacity to judge and react to situations , events and even emotions. A recent research finds sleep deprivation messes with the brain's emotional response, makes everything seem important.
You may read in detail about the study at -http://www.medicaldaily.com/sleep-deprivation-messes-brains-emotional-respone-makes-everything-seem-important-354564
Sleep well and take care.


I hope you all had a good night sleep especially after the information shared in the link. If not just follow these 5 statergies to increase the chances of sleeping better....

1. Minimise artificial sources of light in the bedroom
2. Ensure that there is white noise in the background.
3. Keep the bedroom cool.
4. Try to maintain a routine.
5. Prevent stress as it can ruin sleep.

Do let me know if you try any of these strategies and if it helps you.
Thanks ☺

Fruit

It’s recommended that we eat at least five portions of different types of fruit and veg a day. It’s easier than it sounds. A glass of unsweetened 100% fruit juice (150ml) can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

Weekends

As we age, regular exercise is more important than ever to our body and mind. It’s not just about adding years to life, but adding life to years.Being active and feeling strong naturally helps you feel more self-confident and sure of yourself.
Lets take a challenge to give 20 morning minutes of our routine for activity . What activity would you love to start ?

Exercise

As we age, regular exercise is more important than ever to our body and mind. It’s not just about adding years to life, but adding life to years.Being active and feeling strong naturally helps you feel more self-confident and sure of yourself.
Lets take a challenge to give 20 morning minutes of our routine for activity . What activity would you love to start ?

Invisible fats

You might have heard this from somebody,that 'despite of cutting down all the fats and all the carbohydrate from their diet,they are still unable to get rid of this bulging tummy.You might have cut down the visible fats like ghee,butter,oils,deep fried foods from your diet,but do you know the fat majorly bad fats come in other forms also,which are known as 'invisible fats'. Can you tell me which invisible fats are you aware of ?

Weekend

For some people,weekends are here to be more active and more energised to throw away the boredome of the whole week and for some,they are the blessings to just chill and relax to rejuvenate our exhausted body.

So tell me which category you come from and how different you plan your weekend then from the weekdays?

What are the health benefits of cherries?

Cherries contain cyanidin,an antioxidant that protects the body from cancer cells.So enjoy these juicy,delicious fruit this winter.

Sunday

What about giving a soothing and warm welcome to our Sunday by beginning it with any of the following *Pranayamas for 15 minutes, *Meditation for 10 minutes, *5 Suryanmaskaras, *10 minutes of body stretching exercises. Or, *Just picking out any hobby of ours like dancing,singing,reading a book,watching a movie to rejuvenate our mind and body from the whole week's hustle-bustle. What say?Do share with me which one you chose or any thing else would you like to plan. Have a fun Sunday ahead!

Eating duration

Can you tell me in how many minutes do you finish eating your meals? Do you know how by just eating your meals with slower pace one can get a slimmer body?  


Dry fruits

Almonds, cashews and hazelnuts are high in magnesium, which change sugar to energy. They are also sources of fiber to keep your blood sugar levels even and protein to stave off hunger. So use them as a snack when you are hungry! So tell me which dry fruits we are including in our routine?  

Meditation

Simply put, meditation for stress soothes our nervous system. While stress activates the “fight or flight” part of our nervous system, mindfulness meditation activates the “rest and digest” part of our nervous system, helping with stress management. Our heart rate slows, our respiration slows and our blood pressure drops. This is often called the “relaxation response”.While chronic activation of the fight or flight response can be extremely damaging to the body, the relaxation response is restorative, so meditation benefits our wellbeing.  

So,do you know the technique of meditation?

How to keep our gut healthy?

Now you must be wondering how to keep our gut healthy,right? So with following measures ,we can ensure we have a fit and active digestive track:

*By eating regular,small frequent meals,complete with all the nutrients i.e carbohydrates,proteins,fats,vitamins and minerals.

*Ensuring good fibre intake everyday by adding a variety of vegetables and fruits in our daily meals,which makes our bowel movements smooth,

*Including functional foods like ginger,garlic,broccoli,whole indian spices ,turmeric etc in our meals.Their anti inflammatory action prevents our gut wall from any inflammation,

*Adding probiotics to the food which helps in maintaining the good bacterial flora in our intestines,

*Staying away from foods that load the system(even if it may be for a short duration),e.g all processed/preserved/fried stuff/maida/refined sugar/fizzy drinks/Caffeinated drinks/alcoholic drinks etc.,

*Stress is again proved to be a contributing factor in disturbing our gut health,by diminishing our digestive fire leading to bloating,acid reflux and accumulation of toxins and hormones causing all sort of imbalances. I hope it is clear to you now.Feel free to ask if you want some more information about any of the above.

How to take care of digestive system?

So here are the few reasons why we should always take care of our digestive system:

*Digestive track is the main entrance of the essential nutrients in our body.If it is not working properly,our body may lose out many important nutrients and thus will disturb various critical systems.

*Gut plays a huge role in our immune system.It actually acts a s a barrier between our body and external germs.e.g touching something like a phone or key board and eating without washing our hands,we don't always fail sick ,as good bacterial flora in gut protects us.

*It also plays a huge role in maintaining our weight in normal BMI(Body Mass Index),as an unhealthy gut increases the toxic loads if bowels are not smooth and it tends to slow down our metabolism further.   

When should we have fruits?

Do you know there are some basic rule to eat your fruit?Here is a reason for that. Avoid having fruits during the major meals (Lunch/dinner). Fruits are a source of sugar/energy. We mostly take carbohydrates during our lunch and dinner in the form of chapati/veggies/rice etc. These carbs are ultimately converted into sugar in the body, which is utilized for energy purpose. If we consume fruits as well, the excess sugar from fruits has higher chances of going into fat storage. Thus, it's best to avoid them during lunch/dinner. Here's the reason why we have to avoid fruits post sunset- Our activity levels tend to drop as the day ends. Fruits are a natural source of sugar. We need this sugar during the day when our activity levels are high, and this sugar gets utilized. After 6 or 7 pm, we have dinner already lined up plus we go low on activities, thus the extra sugar from fruits have high chances of going into fat storage. Fruits are always a good snacking option in the mid-morning or during the teatime. So tell me how close our fruits eating habit is with these rules?  

How to fight winters?

 Here are few measures which will help us in fighting the chilly weather while sticking to our health goals: *Beginning our day with a glass of luke warm water,to which add one fourth spoon of cinnamon powder and one spoon of honey, *Sesame seeds balls(till k laddu)-As sesame seeds are rich in calcium.When we mix it with iron,it adds up to its thermogenic property('Ushna'guna as per Ayurveda) to fight off the cold effect,and the clarified ghee(home made desi ghee) adds to it's good fat content.So it makes a complete meal altogether, *Also,dates.dryfruits as snack will help in getting the omega 3 fatty acids as well as boosting up our metabolism, *For the drinks options,we can have hot chocolate milk(made with cocoa powder and milk with no or very less sugar),clear vegetable soups and turmeric milk,in between our meals or as bed time snacks. So tell me which options we can incorporate in our routine?    

Water

Do you know why we insist on drinking water while pursuing our health goals?

Here are few reasons:
*Water is an essential nutrient for the body to carry out various metabolic functions,
*Water makes you energised.The cells,which don't get enough water start shrinking and causes muscles fatigue,
*The thirst centres and hunger centres are located very closely in our brain.So sometimes,we may confuse our thirst impulse with hunger impulse and tend to eat more.Try drinking a glass of water while craving for some junk.You will immediately feel relieved.

So tell me how much water we are managing to drink daily?

Weekend

A happy weekend to you.We are ready to welcome one more weekend together.I am planning to go for a long shopping spree to add up more steps to my band and also rejuvenate my mind (shopping is stress buster for me).Tell me how are you planning to unwind yourself?   

Why should we eat at gaps of 2-3 hours?

Do you know our metabolism is like a car engine.It needs fuel in the form of food to keep burning the calories.This is the reason,we should keep eating something at least every three hourly.But that something should be nutritious and healthy.Like you can have three complete major meals and few snacks in between .Healthy snacking options can be a whole fruit,sprouts,dry fruits,roasted chana,rice puffs,unsalted popcorns,whole wheat based grilled sandwich,besan chilla,fruit smoothies,buttermilk,coconut water etc.So tell me how frequently do you eat and which snacks are there usually in our diet?  

Breakfast

Oh that's great.As you must be aware,breakfast is the most important meal of the day,when we need all five fingers of the food(carbohydrate,proteins,fats,vitamins and minerals) to kickstart our metabolism.So I can see a complete breakfast with carbohydrate(roti,fruits),proteins(milk,pulses in idli batter),and good fat(milk fat and little oil)

Hope you enjoyed your weekend. To keep enjoying your weekends for years to come , do nourish your body everyday and keep it in good shape. Have you started the day with healthy breakfast today?  

water

With so many important things to do throughout the day , water intake is something that easily miss our attention ! Do you know blood volume, blood pressure, and heart rate are closely linked. By ensuring proper water intake you are not only keeping your heart and kidneys healthy but also cleansing your body from unwanted toxins and pollutants .  How much water do you drink in an entire day?  

Can we have daliya for breakfast?

Shredded wheat (dalia) is a great breakfast option with milk. It contains no added sugar or sodium ( as compared to cornflakes or masala oats) , and it contains more fiber, protein and whole grains. The boost in fiber and protein will work to keep you fuller longer, meaning you are less likely to dive into snacks or higher-calorie lunch options later on 😀

How to move more?

Lets focus this week to move more!!!

An interesting challenge for today...
Each time you log into facebook, whatsapp or any shopping website today, do one sit up.
Let me know how many sit ups you did by the end of the day!

If you are with people, keep a reminder and do the sit up when you are in isolation.

How to do jumping jacks?


Lets continue with our focus to move more this week!!!

Another interesting challenge for today - 5 jumping jacks at 5pm today.

How to do...
1. Stand up straight with your feet slightly apart and your arms down at your side.
2. Jump up! As you are jumping,  spread your legs to the side and raise your arms up in the sky.
3. Repeat 5 times.

Jumping jacks are great all over body cardiovascular and strengthening exercise. The alternating action of the arms overhead and the legs stretched out increases your heart rate, therefore, stimulating blood flow to a variety of muscle groups. There is no equipment needed to perform a jumping jack just some space.

Remember if you are unable to do this at 5pm then take up the challenge later... 6 jumping jacks at 6pm 😄

Are you ready?

Fruit Smoothie

Fruit smoothie is a quick , easy and high protein option to kick start the metabolism  .

Take a glass of milk/curd + Fruit of your choice ( banana/sapota/strawberry etc) + drop in few nuts . Grind in a blender and your drink is ready !! Quick . Isnt it ?

Exercise

Do you know exercise causes muscle to release a peptide called musclin , that builds the muscle's capacity for energy production and increases physical endurance, allowing for longer and more intense exercise.

Physical activity leads to the release of neurotransmitters- Endorphins . This leads to a feeling of euphoria, modulation of appetite, an enhancement of immune response and  helps combat the negative effects of stress.

Which is your favourite form of activity ?

What are the benefits of turmeric?



By now, you've probably heard about turmeric: the yellow-orange rhizome recognized for its antioxidant and anti-inflammatory properties.

The ingredient in Indian and southeast Asian cuisines that colors curries and other dishes gold, turmeric (Curcuma longa) is a staple in Ayurvedic and traditional Chinese medicines. Studies suggest that the rhizome may be helpful in treating osteoarthritis, viral and bacterial infections, stomach ulcers, cancer and other conditions.

Monday 21 December 2015

How much salt intake is good?


The most essential ingredient of our diet is SALT, so lets make sure we eat it in the right quality. Salt is a mineral composed primarily of sodium chloride (NaCl) and is used in food for both preservation and flavor.
1. Too much or too little salt in the diet can lead to various cramps in the muscle, dizziness, or electrolyte disturbance.
2. Salt intake has increased during modern times. Scientists have become aware of health risks associated with high salt intake, including high blood pressure and Left ventricular hypertrophy (cardiac enlargement)
3. Drinking too much water, with insufficient salt intake, puts a person at risk of water intoxication

A daily salt intake of 3.75 to 6 grams (0.75 to 1 teaspoon) is good for health. So have you consciously started to reduce salt intake? 

Here are some tips that will help...

1. Salt preference is an acquired taste that can be unlearned. It takes about 6-8 weeks to get used to eating food with much lower quantities of salt. So instead of salt add flavour to cooked food by adding black pepper, ginger, garlic, lime and other fresh herbs and spices.

2. Avoid high salt foods - convenience, processed, canned and frozen food. Also avoid papads and pickles.

3. Increasing your water intake when you eat too much salt can help mitigate the effects.

#Avoid reaching for the salt shaker.

Monday 7 December 2015

What are the natural remedies to cure acidity, cholestrol, blood pressure and diabetes?

CURE FOR ACIDITY:


Acidity, it is said, is worse than Cancer. It is one of the most common dis-ease people encounter in their daily life. The home remedy for Acidity is Raw Grains of Rice.

The Process:

1.     Take 8 - 10 grains of raw uncooked rice

2.     Swallow it with water before having your breakfast or eating anything in the morning

3.     Do this for 21 days to see effective results and continuously for 3 months to eliminate acidity from the body

The Cure:

Reduces acid levels in the body and makes you feel better by the day.

CURE FOR CHOLESTEROL:



Cholesterol problem accompanies with Hypertension and Heart Problems. This is also one of the common problems in people who have High Blood Pressure and Diabetes. The home remedy for Cholesterol problem is RAW SUPARI.

The Process:

1.     Take Raw Supari (Betel Nut that is not flavoured) and slice them or make pieces of the same

2.     Chew it for about 20 - 40 minutes after every meal

3.     Spit it out

The Cure:

When you chew the supari, the saliva takes in the juice that is generated and this acts like a Blood Thinner. Once your blood becomes free flowing, it brings down the pressure in the blood flow, thereby reducing Blood Pressure too.

CURE FOR BLOOD PRESSURE:

One of the simple home remedy cure for Blood Pressure is Methi Seeds or Fenugreek Seeds.

The Process:

1.     Take a pinch of Raw Fenugreek Seeds, about 8 - 10 seeds

2.     Swallow it with water before taking your breakfast, every morning

The Cure:

The seeds of Fenugreek are considered good to reduce the blood pressure.

CURE FOR DIABETES:

There are 2 home remedies for Diabetes. One is Ladies Finger and the other is Black Tea.

BLACK TEA: Due to high medication, the organ that is worst affected is the Kidney. It has been observed that Black Tea (tea without milk, sugar or lemon) is good for the Kidney. Hence a cup of black tea every morning is highly advisable.

The Process:

1. Boil water along with the tea leaves (any tea leaves will do).

2. Drink the concoction without addingmilk, sugar or lemon.

The Cure:

Black Tea will help in enhancing the function of the kidney, thereby not affecting it more.

LADIES FINGER or OKRA:
Ladies finger is considered to be a good home medicine for diabetes.



The Process:


1. Slit the ladies finger into 2 halves vertically and soak it in water overnight.

2. The next morning, remove the ladies fingers and drink the water, before eating your breakfast.

The Cure:

After the ladies fingers are soaked overnight in the water, you can observe that the water becomes sticky in the morning. This sticky water is considered to be good for people who suffer from Diabetes.

What is the natural therapy to cure headaches?

Natural Therapy For Headaches !
In about 5 mins, your headache will go.......

The nose has a left and a right side.
We use both to inhale and exhale.
Actually they are different.
You'll be able to feel the difference.

The right side represents the sun.
The left side represents the moon.

During a headache, try to close your right nose
and use your left nose to breathe.
In about 5 mins, your headache will go.

If you feel tired, just reverse, close your left nose
and breathe through your right nose.
After a while, you will feel your mind is refreshed.

Right side belongs to 'hot', so it gets heated up easily.
Left side belongs to 'cold'.

Most females breathe with their left noses,
so they get "cooled off" faster.
Most of the guys breathe with their right noses,
they get worked up.

Do you notice, the moment you awake, which side breathes better?
Left or right ?
If left is better, you will feel tired.
So, close your left nose and use your right nose for breathing..
You will feel refreshed quickly.

Do you suffer from continual headaches?
Try out this breathing therapy.

Close your right nose and breathe through your left nose.
Your headaches will be gone.
Continued the exercise for one month.

Why not give it a try.....a natural therapy without medication.


Nuts and seeds

Dry fruits are a powerhouse of energy. Nuts like almonds, Brazil nuts, walnuts and pistachios have numerous health advantages. Nuts are great sources of protein. Since protein has a high thermic effect your body will have to burn more fats to digest these. Seeds like sunflower seeds and flax seed also help in lifting your metabolism.

What are the benefits of radish?

Planning your salad for the day? How about the seasonal super- vegetable - Radish?

Radish is good source of  vitamin C and several other vitamins and minerals along with phytochemicals such as indoles, which detoxify, and the powerful antioxidant flavonoids zeaxanthin, lutein, and beta carotene.
Radishes also contain an important isothiocyanate antioxidant compound called sulforaphane, a proven cancer fighter. They remove bilirubin from the liver, preventing jaundice, and perform other healthful tasks like purifying kidney and urinary systems, regulating blood pressure, relieving congestion, and preventing respiratory problems such as asthma or bronchitis.

To liven up your  salad and get some healthful benefits at the same time , how about buying  a bunch of radishes and slicing  them in your today’s  tossed salad?

What are the tips for mindful eating?


Today I am sharing a few mindful eating tips...
1. When craving for sweets/junk food try to have a glass of water first and see if the craving subsides
2. If not you can eat it after a few deep breaths to increase oxygen intake and thus improve the digestion of food.
3. Make sure to control the portion size though.
4. Chew the food slowly as you eat so the digestion becomes easier
5. Relish the food rather than eating it with a stressed/guilty mindset
Are you ready to eat food the proper way?

What are the benefits of asafoetida?

Asafoetida or hing contains coumarins which aid in the thinning of blood and prevent blood clotting. This anticoagulant property of hing along with its healing powers protects against high triglycerides , cholesterol and helps lower high blood pressure. The anti-inflammatory and anti-oxidant properties of asafoetida help alleviate digestive problems like upset stomach, intestinal gas, intestinal worms, flatulence, and irritable bowel syndrome (IBS). It also acts as an excellent laxative and prevents constipation. Do you use this flavourful spice for seasoning your daals/curry ?   

Why is sitting bad for health?

SITTING IS THE NEW SMOKING
Sitting a lot is bad news. Why and what can you do?

Everyone knows you’ve got to “use it or lose it,” but what does that mean for our biology? Chair -bound people experience aches, pains and stiffness as their muscles start to howl for the physical and neurological stimulation they need to survive and thrive. Prolonged sitting causes a lot of stress on neck and back, improper digestion and a lot more...

Take microbreaks and spend five minutes of mobilizing per hour. Wrenching the neck or rolling the head in a circle, swinging the arms, opening the chest in the morning, swinging the hips, a quick toe Touch - these are all common, natural “mobilizations.”

Convert these instincts into an exercise by making them more deliberate, positive, and thorough repeatedly!!! “Motion is lotion,” as the old rhyme goes  is the best antidote to the worst consequences of excessive sitting.

Take care 😊

Monday 30 November 2015

What are the health benefits of turmeric?

Components of turmeric – a well-known ingredient in curry spice – are wildly studied today for its anti-inflammatory effects and cancer prevention.

It turns out, a lesser-known bioactive turmeric compound promotes stem cell proliferation and differentiation in the brain, according to new research recently published in the open access journal Stem Cell Research & Therapy.

Results suggest aromatic turmerone could be a potential for treating neurological disorders, such as stroke and Alzheimer’s disease. Of course, the potential for researchers lies in its becoming a future drug candidate.

The study looked at the effects of aromatic (ar-) turmerone on endogenous neutral stem cells (NSC), which are stem cells found within adult brains.

NSC differentiate into neurons, and play an important role in self-repair and recovery of brain function in neurodegenerative diseases. Previous studies of ar-turmerone have shown that the compound can block activation of microglia cells – which are a part of central nervous system immune defense. When activated, these cells cause neuroinflammation, which is associated with different neurological disorders. However, ar-turmerone’s impact on the brain’s capacity to self-repair was unknown.
Researchers from the Institute of Neuroscience and Medicine in Jülich, Germany, studied the effects of ar-turmerone on NSC proliferation and differentiation both in vitro and in vivo.

In vitro: Rat fetal NSC were cultured and grown in six different concentrations of ar-turmerone over a 72 hour period. At certain concentrations, ar-turmerone was shown to increase NSC proliferation by up to 80%, without having any impact on cell death. The cell differentiation process also accelerated in ar-turmerone-treated cells compared to untreated control cells.

Curcumin c3 has same effects as stem cell therapy on brain to prevent Alzheimer's disease Parkinson dementia help improve paralysis patient stroke ..people spend lacs on stem cell therapy and billions being spend on its research .storing cord blood of new born cost more than 50k ... Best medicine is in nature ...Curcumin c3. ...

Saturday 21 November 2015

What happens when we start walking?



The human body was never designed for a sedentry lifestyle, it was created to hunt saber tooth tiger and walk 40 miles a day.

We certainly do not belong to that era now yet moving our bodies throughout the day is the main aim of any exercise program and walking is the easiest form of exercise.

Ever wondered what happens to your body when you start walking?

Here's a minute-by-minute rundown of the amazing chain reaction walking and exercise has upon your body, it's truly amazing!

Minutes 1 to 5

Your first few steps trigger the release of energy-producing chemicals in your cells to fuel your walk. Your heart rate revs-up from about 70 to 100 beats per minute (bpm), boosting blood-flow and warming muscles.

Any stiffness subsides as joints release lubricating fluid to help you move more easily. As you get moving, your body burns 5 calories per minute, compared with only 1 per minute at rest. Your body needs more fuel and starts pulling from its carbohydrates and fat stores.

Minutes 6 to 10

Heartbeat increases from 100 to about 140 bpm, and you're burning up to 6 calories a minute as you pick up the pace. A slight rise in blood pressure is countered by the release of chemicals that expand blood vessels, bringing more blood and oxygen to working muscles.

Minutes 11 to 20

Your body temperature keeps rising, and you start to perspire as blood vessels near the skin expand to release heat. As your walk becomes brisker, you'll be burning up to 7 calories a minute and breathing harder. Hormones such as epinephrine and glucagon rise to release fuel to the muscles.

Minutes 21 to 45

Feeling invigorated, you start to relax as your body releases tension, thanks in part to a dose of feel-good chemicals such as endorphins in your brain. As more fat is burned, insulin (which helps store fat) drops--excellent news for anyone battling excess weight or diabetes.

Minutes 46 to 60

Your muscles may feel fatigued as carbohydrates stores are reduced. As you cool down, your heart rate decreases and your breathing slows. You'll be burning fewer calories but more than you were before you started. Your calorie burn will remain elevated for up to 1 hour.

Whats intresting is what happens in our brain at the same time...
If we start walking, our brain recognizes this as a moment of stress. As our heart pressure increases, the brain thinks we are either fighting the enemy or fleeing from it. To protect self and brain from stress, we release a protein called BDNF (Brain-Derived Neurotrophic Factor). This BDNF has a protective and also reparative element to our memory neurons and acts as a reset switch. At the same time, endorphins, another chemical to fight stress, is released in our brain. Our endorphins tend to minimize the discomfort of exercise, block the feeling of pain and are even associated with a feeling of euphoria. Thus even a small walk helps us feel at ease, clear out things and eventually make us feel happy.

Infinity walking 

You can add to the benefits of walking by moving specifically in the infinity shape or the 8 shape.

The added benefits of the centrifugal and centripetal forces acting on the body during such a walk are explained in the video below...



Walking has so many benefits. And all this happens without a single conscious thought from us. Amazing!!!

Wednesday 18 November 2015

What time should we sleep?

What Time Should You Sleep?
~ James Pang.

Is there a best time to sleep?

There is a saying that sleeping early and waking up early is good for your health. How true is that? Is it alright to sleep late and wake up late?

You actually have an amazing biological clock ticking inside your body. It is very precise. It helps to regulate your various body functions including your sleeping time.

From 11pm to 3am, most of your blood circulation concentrates in your liver. Your liver gets larger when filled with more blood. This is an important time when your body undergoes detoxification process. Your liver neutralizes and breaks down body toxins accumulated throughout the day.

However if you don't sleep at this time, your liver cannot carry out this detoxification process smoothly.

● If you sleep at 11pm, you have full 4 hours to detoxify your body.
● If you sleep at 12am, you have 3 hours.
● If you sleep at 1am, you have 2 hours.
● And if you sleep at 2am, you only have 1 hour to detoxify.

What if you sleep after 3am? Unfortunately, you won't have any time to actually detoxify your body.

If you continue with this sleeping pattern, these toxins will accumulate in your body over time. You know what happens next.

What if you sleep late and wake up late?

Have you tried going to bed very late at night? Did you realize you feel very tired the next day no matter how much you sleep?

Sleeping late and waking up late is indeed very bad for your health. Besides not having enough time to detoxify your body, you will miss out other important body functions too.

From 3am to 5am, most blood circulation concentrates in your lung. What should you do at this moment? Well, you should exercise and breathe in fresh air. Take in good energy into your body, preferably in a garden. At this time, the air is very fresh with lots of beneficial negative ions.

From 5am to 7am, most blood circulation concentrates in your large intestine. What should you do at this moment? You should poop ! Pass out all unwanted poop from your large intestine. Prepare your body to absorb more nutrients throughout the day.

From 7am to 9am, most blood circulation concentrates in your stomach. What should you do at this moment? Have your breakfast ! This is your most important meal in a day. Make sure you have all the required nutrients from your breakfast. Not having breakfast causes lots of health problems for you in the future.

That's the way to start your day.

There you are...the most ideal way to start your day.

After fully detoxifying your blood during your sleep, you wake up fresh to inhale beneficial energy. Then you pass out unwanted poop from your large intestine. After that, you take in balanced nutrients to prepare your body for a new day.

No wonder people living in villages or farms is healthier. They sleep early and wake up early. They follow their natural biological clock.

Living in city, we have more difficulty in following this sleeping schedule. We have good lightning, TV and internet to delay our precious sleeping time.

Following your natural timetable.

Once I know the importance of our biological clock, I try my best to follow it. If I wake up early, I usually start my day on the computer. But when I see the clock shows 7am, I know it's the best time for breakfast. So I'll try to have my breakfast before 9am for best absorption.

What if you're offered a night shift job? I recommend you to reject it even the salary is higher. For long term, you may need to spend more money for your health problems.

What if you have assignment to do until late at night? Well, why not sleep early and wake up earlier to do it? Just shift your work time from late night to early morning. You get the same time. But your body will appreciate it.

With this, try to follow this timing as close as possible. Make it your daily routine. I'm sure you will feel fresher and more energetic all the  time !

Tuesday 17 November 2015

Workout Challenge

WEEKLY WORKOUT CHALLENGE Post the festive holidays most of us find it difficult to focus on regular exercise. This challenge is your solution. You can choose any workout you like (it can be as simple as walking) and make it a regular habit. All you need to do is follow these 3 basic rules... 1. Never go 3 days without exercise. 2. Workout at least 3 days a week. 3. Never miss a MONDAY Are you ready to take up this challenge from today to coming MONDAY?

Monday 16 November 2015

What causes bloating?

Here are three common causes of bloating, and how you can avoid them.

1. Overeating is probably the most common cause of bloating. Smaller portions should ease the pain.
2. Eating rich and fatty food can make you feel uncomfortably stuffed. Fat takes longer to digest than protein or carbohydrates, so it keeps the stomach full longer. Avoid bloating by limiting fats in your everyday diet.
3. Eating too fast adds to the risk of bloating after a meal. The remedy is simple -‑ eat more slowly. Satiety signals can take up to 20 minutes to reach the brain and dampen appetite. Many weight loss experts believe that eating slowly helps prevent overeating.

Monday work

Its Monday today and most of us are back to work. Its all the more important that we do some activity by breaking up desk time with a short ten minute walk. With this we can offset the harm that prolonged sitting causes to vascular health. Are you doing this bit for your health?

Saturday 14 November 2015

Is Hummus and Pita bread a good meal option?

Yes Hummus is one of the healthier options for dips, its a Middle Eastern dip made with chickpeas, olive oil, garlic, lemon juice and tahini, which is a sesame seed paste. It provides you with protein and a number of essential vitamin and minerals, and while it can be high in fat, it is mostly heart-healthy unsaturated fat.
And Pita bread provides the essential carbohydrates for lunch which enhance the satiety value of the meal.
However here too fiber content is missing with just Hummus and pita bread so include a mix of salads especially cucumber or shredded cabbage to make it a balanced meal

What are the benefits of curd?

Curd not only provides us with vital macronutrients and probiotic goodness , it also keeps our heart healthy and aids in weight management. Calcium present in curds prevents our body from pumping excess cortisol. Hormonal imbalance of cortisol is responsible for a host of problems like hypertension, obesity and cholesterol.

Eat 18 ounces of yogurt a day and you can drop a jeans size. People who ate that much — in conjunction with cutting their total calories — lost 22 percent more weight and 81 percent more belly fat than dieters who skipped the snack, according to research from the University of Tennessee, Knoxville. They also retained one-third more calorie-torching lean muscle mass, which can help you maintain weight loss. "Fat around your waist produces the hormone cortisol, which tells your body to accumulate even more belly flab," says nutrition professor and lead study author Michael Zemel, PhD. When you eat yogurt, the calcium signals your fat cells to pump out less cortisol, making it easier for you to drop pounds, while the amino acids help burn fat.

It minimizes the risk of high blood pressure and helps reduce cholesterol levels by preventing the thickening of carotid arteries.

The nutrients present in curd are easily absorbed by your digestive system. Not only that, it also helps in absorbing nutrients from other food items that you have eaten. It can also be used along with spicy food, as curd cools down and neutralises the heat that these foods create

According to a study conducted by UCLA’s School of Medicine, eating curd was linked to lower levels of activity in the part of brain responsible for emotion and pain.

So take it daily , in any form you like - plain curd, raita, buttermilk, sweet lassi (low on sugar though) 👍

Friday 13 November 2015

What is interval training and how does it help us lose fat?

Major fat loss is achieved when we follow interval training. The simple example of interval training is 1 minute of fast run and 2 minutes of slow run. It’s all about the high and low intensity. We can also go for HIIT (High Intensity of Interval Training) for example 20 to 30 seconds of Sprinting and 10 to 20 seconds of slow running.

High-intensity interval training (or HIIT) is when you do short, alternating intervals of high and low-intensity exercise. For example, you might sprint 100 meters and then walk 100 meters, and repeat that for 20 minutes.

You can also incorporate HIIT into your strength training routine by doing circuit training. Alternate sets of squats, burpees, pushups, and pullups with short rest intervals for a great belly fat-blasting workout.

Interval training involves working out with fluctuating intensities (high-low-high-low). e.g. Interval running includes alternating 1 minute of walk with 2 minutes of running. It's a walk-run-walk-run combo and going on this way atleast for 20-30 minutes. This leads to muscle confusion. Your body gets confused due to fluctuation in the intensity and as a regulatory mechanism, your heart starts pumping more blood. More the blood, higher the Oxygen and surprisingly, fat burns efficiently in the presence of Oxygen. Ever wondered why candle stops burning when we put a glass over it and block the Oxygen? That's exactly the principle. Any burning process requires O2. Thus, O2 is the key to burn fat. And when you do the interval training, you take in more O2.

Interval Training- Interval training involves working out with fluctuating intensities (high-low-high-low). e.g. Interval running includes alternating 1 minute of walk with 2 minutes of running. It's a walk-run-walk-run combo and going on this way atleast for 20-30 minutes. This leads to muscle confusion. Your body gets confused due to fluctuation in the intensity and as a regulatory mechanism, your heart starts pumping more blood. More the blood, higher the Oxygen and surprisingly, fat burns efficiently in the presence of Oxygen. Ever wondered why candle stops burning when we put a glass over it and block the Oxygen? That's exactly the principle. Any burning process requires O2. Thus, O2 is the key to burn fat. And when you do the interval training, you take in more O2.

How does Fiber help reduce fat?

FIBER is your FRIEND if you wish to reduce FAT
The reason fiber helps you lose fat is because it’s a good natural regulator of blood glucose levels. Fiber slows down the digestion of carbohydrates, providing a nice steady release of glucose into the bloodstream. This glucose trickle keeps high insulin levels at bay, and as a result, fatty acids are able to be mobilized. In contrast, a diet low in fiber results in higher insulin levels, reduced insulin sensitivity, and more fat storage.

How to reduce belly fat?



Belly fat takes months and years to accumulate. Without discipline, a strong goal and will power, there is no way you can melt it off in a few weeks.

It requires a lifestyle shift, motivation from your family and friends and commitment from you.

Here are the only natural ways to melt off belly fat and keep it off for good.

Type of exercise
 Aerobics is essential and is the most important exercise system to knock off fat. Weights help to some extent, but it’s cardio that will do the trick. Intervals walking, running, swimming, kick boxing, calisthenics, Pilate's, power yoga that keeps the heart rate up for at least 30 minutes is good enough to get your body to burn fat. 6 out of 7 days consistently is what needs to be done.


- Processed and packaged food:  You want to stay of white sugar. Your fat cells thrive on sugar and soaks it up like a sponge, developing more fat cells and making you fatter.Packaged and processed foods contain high amounts of sugar and unhealthy fats. You need to be careful of the ‘low fat foods’ as well.These are high in sugar. I am a huge fan of going sugar free for 10 days once in a way, as you see the change in your body and fat % levels when you starve your body of sugar. Use jaggery,organic honey and snack on dry fruits to overcome sugar cravings. Increase your intake of complex carbs, fresh fruits, vegetables, legumes and lentils. Low carb diets fail to work and reduce belly fat. You want to eat smart carbs at the right time. At dinner, stay low card, because your body really doesn’t need carbs at night.

 - Managing Stress: When the body gets stressed a hormone called cortisol is produced. This hormone is one of the main contributors to belly fat and it also breaks down lean muscle mass resulting in a lower metabolism. Easier said than done, but you need to find ways to manage your stress. Deep breathing every 2 hours for 5 to 10 counts produces immediate results. Exercising, meditation, prayer, practicing gratitude, giving back to the community, taking one day at a time, knowing that nothing lasts forever, spending time with people that matter, planning and organizing your day, are some of the simplest ways to manage stress. Less than 7 hours of sleep is a negative stress on the body whether you feel it or not.

 - Overeating: We become fat and develop belly fat when we eat more than our body requires. Eat slowly and stop when full. When you are stressed, breathe deep instead of reaching out for comfort food. Practice this daily and over time it will become a part of you. By even serving you 1 tbsp less of food during mealtimes, will help burn belly fat.

Eat every 3 hours.
Dinners to be light
Minimum 2 hour gap between dinner and bed time
Drink water thru the day
Lemon is a natural detox food and makes the body alkaline. Use it daily.

Surround yourself with people who motivate you and support you to reach your goal.

Don’t succumb to peer and societal pressure to make unhealthy choices. People usually want you to indulge in their bad habits; because it makes them feel better that someone else is doing the same.

Stay strong and you get lean.

Take one day at a time. You fail today, you still have tomorrow. The trick is getting back on track the next day or the next meal.

Natural foods that turn your body into a natural fat burning machine:

Egg white

Beans: Black beans, kidney beans, broad beans. Include these in salads or in vegetable preparations or just boil them and eat them as a snack. You may feel a little gassy, but that’s just its natural digestion.

Oatmeal: You are already having this in your shake, so that’s good, you can even have an oat upma in the evening .Homemade oat cookies are also great fat burning snacks.

Olive oil: Carry this simple salad to office as a snack or have it at a mealtime. Tomato wedges with 1 tbsp of olive oil ( you may add any other salad leaves and vegetables too)

Whole grains

Brown rice: This is so much better than brown pasta. Have it with curries or even do lightly grilled fried rice with lots of veggies.

Peanut butter: Pure peanut butter with multi grain toast will turn your body into a fat burning furnace. Have up to a tablespoon of peanut butter a day, you can have two on work out days.

Nuts: Almonds, walnuts, peanuts, upto a handful a day will burn belly fat. Make sure they are unsalted.

Sunflower seeds: Add a tablespoon to your daily food plan. It is rich in Vitamin E and fires up the metabolism.

Spices and Herbal green tea brews

Which side should I sleep on?

15 Reasons You Must Only Sleep On Your Left Side!


We usually do not bother about how we are sleeping as long as we are having a sound sleep. But are you aware of the fact that way we sleep and the side we sleep on, has positive as well as negative effect on our health be it left side, right side, back or on stomach. Out of these, most of health benefits are attached with sleeping on your left side.

Benefits of sleeping on your left side.

1. Prevents snoring.
2. Pregnant women get the advantage of better blood circulation, flowing of blood to uterus, fetus, and kidneys and relief from back ache.
3. Helps in proper digestion after meals.
4. Gives relief to people having back and neck pain.
5. Helps in filtering and purifying toxins, lymph fluids and wastes.
6. Prevents serious illness as accumulated toxins are flushed out easily.
7. Liver and kidneys work better
8. Smooth bowel movements
9. Reduces workload on heart and its proper functioning
10. Prevents acidity and heartburn
11. Prevents fatigue during morning
12. Fats gets digested easily
13. Positive impact on brain
14. It delays onset of Parkinson’s and Alzheimer
15. It is also considered to be the best sleeping position according to Ayurveda.

Everyone has a different habit of sleeping and it might be difficult for them to change it. But now that we know about so many benefits of sleeping on the left side, we must give it a try. After all, it’s a question of getting healthier day-by-day and it will be no-big change if you make efforts. So, till now if you were sleeping on either right side, back or on stomach, try sleeping on your left side and see the benefits you get. Keep a check!



What are the benefits of Pomegranate?



Pomegranates are a rich source of antioxidants. Therefore, it helps to protect your body's cells from free radicals, which cause premature aging.

In simple words, pomegranate juice pumps the level of oxygen in your blood. The antioxidants fight free radicals and prevents blood clots. This eventually helps the blood to flow freely in your body in turn improving the oxygen levels in your blood.

Pomegranates are especially high in polyphenols, a form of antioxidant purported to help reduce the risk of cancer and heart disease. In fact, pomegranate juice, which contains health-boosting tannins, anthocyanins, and ellagic acid, has higher antioxidant activity than green tea and red wine.

The pomegranate, with its edible seeds inside juicy sacs, is high in vitamin C and potassium, low in calories (80 per serving, which is just under one-third of a medium fruit), and a good source of fibre.

The antioxidant properties of a pomegranate prevent low-density lipoprotein cholesterol from oxidizing. This essentially means that pomegranates prevent the hardening of the artery walls with excess fat, leaving your arteries fat free and pumping with antioxidants.

Pomegranate health benefits run bone deep; it can reduce the damage on the cartilage for those hit with arthritis . This fruit has the ability to lessen the inflammation and fights the enzymes that destroy the cartilage.

Having pomegranate juice daily is good for our heart and also useful for people suffering from low blood pressure. 

Lukewarm water with lemon

Start your day with a glass of lemon water. Drinking lemon water in the morning helps activate the detoxifying process and thus clears out the toxins from the body and some internal waste. Once the toxins are out, it accelerates our sluggish metabolism, thus increasing our calorie burning capacity. People who feel lethargic in the morning even after a sound sleep is due to a lot toxins accumulated in the body. Lemon water early in the morning ensures to remove this lethargy and makes you feel fresh. Lemon which is packed with vitamin C, calcium, potassium, phosphorous, magnesium, pectin fibre and citric acid is a fruit known for ages to boost up the immunity and take it to another level.

Lemon is one of the richest sources of Vitamin C on the planet and it also contains nutrients like Vitamin B, riboflavin, phosphorus, magnesium, and calcium. Lemon juice with warm water can also help eliminate waste in your system and serve as a Liver tonic. Daily intake of lemon water has several health benefits: It keeps your stomach healthy; acts as cure for nausea, heartburn, indigestion, high blood pressure, stress, and depression.



Vegetables

Lets aim for healthy eating today by practising "50 percent rule": Aim to have half of your lunch or dinner plate covered in veggies. Not only are veggies rich source of antioxidant vitamins but also each bite of vegetable has 3 to 4 times fewer calories than any other bite of food on your plate .
Are you ready to take the ”50 Percent Challenge” today ?

Diwali tips

Currently pollution level and suspended particles are at peak in air due to the bursting of fireworks and this may be the cause irritation in the throat and lungs and lead to bouts of coughing, so try to avoid Deep Breathing for next 2-3 days.

To save your throat from Diwali pollution and infections mix well one table spoon of honey with one quarter tea spoon of cinnamon powder and lick it up slowly.

Do this first thing in the morning and before going to sleep at night. 

Monday 9 November 2015

How do nuts benefit our health?

Nuts are a source of fibre, protein, essential and healthy fats and increase satiety levels. So this Diwali go on a nuts diet and avoid people who drive you nuts 😉



Evening snacks

What was your evening snack ? # The regular influx of food with a little-and-often approach keeps your energy level stable and makes it easier for you to cope with everything you have to do in a day.

What is oil pulling?



What is Re-feed diet?

 

Which foods can be combined safely?



How to sleep well and get up properly?



Saturday 7 November 2015

Which is the best sleeping position?

The best sleeping position by far is either on the back or the side, both of these positions support the spine and the neck, leading to a more restful night's sleep and helping to prevent injuries in the long run.



In the back sleeping position put a pillow under the knees, placing the legs in a more direct line with the lower back spine so that it's flattened against the mattress and receives more support. It's best to keep the arms down at your side, not sprawled over your head.
When a person is laying on either the left or right side, it's best to slightly bend the upside leg and place a pillow between the knees. This keeps the pelvis in a straight line and prevents unnatural twisting.

Sleeping position

Your most loved sleeping pose could be giving you back & neck pain, tummy troubles, even premature wrinkles. 
Make sure you sleep well tonight.




Wednesday 4 November 2015

How to practice mindfulness?

The best way to describe mindfulness is when the brain is focused on the immediate experience rather than on distracting thoughts that are either irrelevant such as “What am I cooking for dinner tonight?” or may be future-oriented worries such as “What if I blow it in the presentation tomorrow?” or past-oriented critiques such as “That was stupid. Why did I say that?” In fact, mindfulness takes us away from these types of demands or criticisms. The present-oriented focus tends to be more attractive to the brain even if the present moment isn't particularly pleasant. Therefore, as we practice mindfulness the brain will choose to be in the state of mindfulness more frequent

For example, if I'm running late in the morning I can try to speed up my morning routine and focus on demanding thoughts “I'm late! I've got to hurry!.” However, I've found that this approach not only doesn't seem to make me any faster, but it stresses me and is likely to slow me down because the lack of focus causes me to misplace things or drop things and I end up spinning in circles. However, a mindful approach is to acknowledge the demanding thoughts without getting caught up in them. Instead, I can tell myself “Just focus on what you're doing. Don't worry about the time.” As a result, I'm less stressed and probably got ready as quickly as I was able.

A simple method I like to use to help people get started with mindfulness practice is to tell yourself “For the next couple of minutes I'm going to focus on being mindful.” The nice thing about this exercise is that you can do it anytime, anywhere so the common excuse of “I don't have time to relax” isn't applicable. When you are in a state of mindfulness you are actually more aware and able to engage in tasks so you can do this while driving, while having a conversation, while waiting in line, while working, or anything else you do in the course of your day. All you do is take a couple of minutes and focus completely on your immediate experience, what you see, hear, taste, smell, or feel.


 The reason I tell people to start with a couple minutes is because the practice of mindfulness can be quite difficult at first. Within 5-10 seconds of starting the exercise you are likely to be distracted by your usual future-oriented demands/ worries or your past-oriented critiques. That's okay. In fact, that's even desired because it gives you the opportunity to practice the second (and I think, the most important) part of mindfulness which is learning how to acknowledge your thoughts but refocus on your immediate experience. It's sort of saying to yourself although you don't have to actually use words, “That's okay, but right now I'm focusing on this.” Initially, you may have to do that many times during a two minute practice. That's okay and normal. Try not to get frustrated because frustration interferes with mindfulness since you are now thinking of you frustration rather than the object of your focus. Instead, very gently refocus your mind.


 Although you only do this for a couple of minutes at a time, I encourage people to practice the technique many times throughout the day. The more you practice, the more your brain will become receptive and accustomed to mindfulness and you will notice your brain returning to a mindful state on its own. Therefore, the idea is not about achieving mindfulness, but just practicing it and then letting your brain do the rest.


You sure must have experienced mindfulness state naturally too when you would have seen a beautiful sunset for a few minutes and had no distracting thoughts and felt a sense of calm within.
You can practice mindfulness to achieve this calmness for a longer duration and have a sharper focus on the work you do in the present moment.


Can I drink green tea with lemon and ginger?

Drinking green tea with lemon improves the health benefits of the tea. Citrus juice brings out green tea's antioxidants, making them more available for your body to absorb. Catechins, which prefer the acid environment of the stomach, become degraded in the more alkaline conditions of the small and large intestine, where nutrient absorption takes place. Lemon juice can increase the amount of catechins your body extracts from green tea by up to six times. While compounds in tea can inhibit iron absorption from foods in your diet, drinking your green tea with lemon reduces that effect.

The greatest benefits of taking ginger are to relieve nausea and motion sickness. It also can help relieve dizziness, a contributing factor. Green tea's primary health benefit lies in its antioxidant properties, which are believed to help prevent cancer. Both supplements are believed to be effective in the treatment of arthritis, although evidence is limited. In addition, popular belief supports the use of either for weight loss.

What is cortisol?

Cortisol is released in response to fear or stress by the adrenal glands as part of the fight-or-flight mechanism.

Cortisol has many functions. It helps the body use sugar (glucose) and fat for energy (metabolism), and it helps the body manage stress. Cortisol awakening response helps us get up in the morning.

The effects of having too much cortisol in the body can include rapid weight gain, high blood pressure, muscle weakness, and severe mood swings that manifest in anxiety and depression. On the other hand, individuals who possess an extremely low amount of cortisol are susceptible to experiencing problems such as dizziness, fatigue, weight loss and a peculiar darkening in certain skin areas.

Scientists have known for years that elevated cortisol levels: interfere with learning and memory, lower immune function and bone density, increase weight gain, blood pressure, cholesterol, heart disease... The list goes on and on.

Curd

Curd not only provides us with vital macronutrients and probiotic goodness , it also keeps our heart healthy and aids in weight management. Calcium present in curds prevents our body from pumping excess cortisol. Hormonal imbalance of cortisol is responsible for a host of problems like hypertension, obesity and cholesterol.
Did you have this wonder food in your today’s lunch?

Monday 2 November 2015

What is mindfulness?

Mindfulness is one of those fashionable terms that you see getting used just about everywhere, but what exactly does it mean?

Mindfulness is defined as, “The awareness that emerges through paying attention on purpose, in the present moment, and nonjudgmentally to the unfolding of experience moment by moment.” In simpler words being mindful is not only being aware, it is being aware of awareness. It is approaching the present experience with a reflective awareness including the qualities of curiosity, openness, acceptance, and love.

Almost every culture and religion have practices that encourage and help people to develop awareness of the present moment or mindfulness including meditation, prayer, yoga, tai chi and qui quong.  These practices share the common intent to consciously focus awareness in a very specific way.  “Direct experience in the present moment has been described as a fundamental part of Buddhist, Christian, Hindu, Islamic, Jewish and Taoist teaching.”  Mindfulness is not associated with any one religious orientation nor does it conflict with any.



Which foods increase metabolism?

METABOLISM

You hear this word all the time these days. “He’s got a fast metabolism, that’s why he’s always so fit.” “I need to increase my metabolism,” “I’m fat because I was born with a low metabolism.”
But what is metabolism? How does it play a role in your weight loss goals and what is its value to you? Let me give you the commonly accepted definition of metabolism.
The word metabolism is derived from the Greek language, and it means “change” or “transformation”. For our purposes of body function, metabolism is the amount of energy or calories your body burns to maintain vital functions. At every moment, be it sleeping, shopping or exercising, your body is constantly burning calories. It needs fuel just as a car needs fuel to power itself. Your metabolism is the regulator and manager of your body’s fuel.

METABOLISM AND DIET

It is most important that we have a heavy breakfast to kick start our metabolism and then eat small snacks/meals every 2-3 hours to maintain it.

Apart from this eat following vegetables that increase our metabolism..

-Broccoli: The green vegetable contains high amounts of calcium, which increases the metabolic rate of the body and help burn fat.

- Spinach: It is a good source of various nutrients like vitamin C, magnesium, potassium and iron. Vitamin C in spinach helps raise metabolic function.

- Bell Peppers: The chemical capsaicin in capsicum or bell peppers is an effective metabolic booster. When we eat it, our body temporarily releases stress hormones that speed up our metabolism. This burns more calories as the body tries to cope with the spicy flavour.

- Beans: Beans are high in both protein and fiber. While protein helps build and maintain muscle mass that helps raise the metabolic rate; fiber too perks up the metabolic rate because the body takes a long time to break it down.

You can also add in dry fruits as they are a powerhouse of energy. Nuts like almonds, Brazil nuts, walnuts and pistachios have numerous health advantages. Nuts are great sources of protein. Since protein has a high thermic effect your body will have to burn more fats to digest these.

Seeds like sunflower seeds and flax seed also help in lifting your metabolism.

Foods to increase Metabolism- Make sure your diet contains enough of Green tea, Broccoli, Dark chocolate, Ginger, Oats, Celery, apple, Garlic, Salmon, almonds, yoghurt, brown rice, cinnamon and water in order to raise your metabolic rate :)

Try to incorporate these vegetables and nuts to your daily intake to boost your metabolism. And most importantly never skip your meals!!!


Sunday 1 November 2015

Which foods to eat in hypothyroidism?

Here is a quick brief on Hypothyroidism


Hypothyroidism occurs when levels of the two thyroid hormones, triiodothyronine (T3) and thyroxine (T4), are too low. Although changing your diet alone isn't enough to restore normal thyroid hormone levels, avoiding some foods and eating more of others can help improve your body's absorption of the hormones


Foods to Avoid


Many common foods and supplements contain compounds that interfere with thyroid functions. In general, it’s best to avoid the following foods and supplements:


Soy: Studies suggest that phytoestrogens in soybeans and soy-rich foods may inhibit the activity of an enzyme that makes the thyroid hormones. One study found that women who consumed soy supplements were three times more likely to develop hypothyroidism.

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Iodine-rich foods: Some forms of hypothyroidism are caused by a lack of sufficient iodine. In such cases, using iodized salt or iodine-enriched foods can be beneficial. But eating too much iodine can have the opposite effect and suppress thyroid gland activity. Check with your doctor before taking supplements.


Iron and calcium supplements: Taking iron or calcium supplements can also change the effectiveness of many thyroid medications.


High-fiber foods: Although a high-fiber diet is usually recommended, too much fiber may interfere with the absorption of thyroid medicines


Certain vegetables: Cruciferous vegetables that are rich in fiber like broccoli, cabbage, spinach, kale, and Brussels sprouts can inhibit thyroid drug absorption. Reducing the amounts of such produce in your diet may help.

Caffeine, tobacco, and alcohol can also influence the effectiveness of thyroid medicine. Ask your doctor for tips on how to regulate or reduce your consumption.

What is mindful eating?

Here are five ways to begin a mindful eating practice.

1. Ask

When it comes to mindful eating, we don’t have to have a set formal practice. We can initially begin by asking ourselves some key questions:

• Why am I eating now: am I hungry, or craving something else?

• What am I eating now: will this choice serve my wellness in some way or will my body and mind regret this choice? You can think of this question as a cost-benefit analysis. It is OK to treat yourself to something that isn’t necessarily the healthiest choice, if it is in moderation. Yet, ask yourself if it is worth it, or will it wreak havoc to the point at which it is no longer even a treat?

• What else am I doing now: am I about to eat something while I also read an article, or watch TV, or have a conversation? Give yourself permission to JUST eat.

2. Be grateful

Before you lean in to whatever it is you are going to ingest, take a moment to reflect on how grateful you are for being able to engage in this meal. This can be a formal prayer, or as informal as saying thank you in your mind or out loud to the sun, the earth, the farmers, and even the universe for having a hand in delivering this food to your mouth.

3. Chew, and then chew again

Since our actual digestion begins with chewing, taking the time to chew, and then chew again, helps the enzymes in our saliva do its job so that we can effectively absorb nutrients and get the most out of the food we are eating.

4. Dine

There is eating and then there is dining. Many of us don’t have the time to sit down to a formal meal, especially during a busy work day. Yet, dining can be as simple as allowing yourself to experience every sensation of your meal as it unfolds with each moment. Dine by indulging in the different aromas, textures, and tastes of everything you eat, instead of going from bite to bite—or, more often, swallow to swallow.

5. Engage your attention

Whether you are practicing a formal sitting meditation using the breath as your guide, or eating mindfully, a core component to mindfulness practice is engaging your attention, tuning-in, and regulating if necessary. Our minds inevitably wander—that is just a fact of being human. When you are eating and begin to notice the mental chatter and commentary, without judgment, see if you can redirect your attention back to the experience of dining; of experiencing all sensations.

What is a detox diet?

Whether you overindulged the night before or just need an extra push in the right direction,  this one-day detox diet will get you on your healthy way!

Detox diet is essentially a low calories diet with low protein food and loads of water. It also requires the salt content to be minimum if not zero. Simply put detox diet has loads of water, vegetables and a small portions of fruit.

Body cleansing is basically done to give rest to our organs, excavate the toxins and boost the metabolic rate.
It includes keeping the heavy digesting proteins absolutely low, no gluten, high fiber, more of liquids to flush flush flush!

So no wheat, no white rice. Have more of greens, colourful veggies and fruits, nuts, sprouts, corn, kidney beans, hummus, quinoa, oats, ragi, jowar, moong dal, etc.
And the liquids too.. Coconut water, buttermilk, yoghurt, lemon water, fruit-n-veggie smoothies, etc

Some helpful tips for a detox diet...
1. Start your day off on the right note by drinking some hot water with freshly squeezed lemon juice. Aside from giving the body a boost of vitamin C, hot water with lemon also helps to stimulate the digestive tract. Be sure to continue to drink water all throughout the day—hydration is key to a healthy detox!

2. Instead of having a cup of tea/coffee, opt for green tea. Rich in antioxidants, green tea has also been shown to boost metabolism.

3. If you're feeling like you need a little snack before lunch, grab a fiber-rich apple, or pair some belly-fighting blueberries which boost the immune system - each snack will aid in digestion.

4. Apart from these you can have bananas during the day as they are one of best natural sources of vitamin B6, which can reduce hangover symptoms by as much as 50 percent! They’re also brimming with potassium, a mineral lost by frequent urination when you drink.

5. Another important item which can be added to the detox diet is steamed asparagus. According to a study in the Journal of Food Science, the amino acids and minerals found in asparagus may alleviate hangover symptoms and protect liver cells against toxins. The veggie spears are also a natural diuretic, which will help flush the excess toxins from your system.

6. Meals should essentially have no carbohydrates. Avoiding starchy carbs will help to further relieve your body of bloat, while protein—rich in vitamin B6 and amino acids—will help to alleviate groggy hangover symptoms.
So have mixed vegetable soup (peas/beans/tomatoes) and salads of fibre rich vegetables like cabbage.

7. Red ginseng tea can be added to your detox diet too as it causes a significant reduction of plasma alcohol levels and hangover severity.

8. Relaxation and sleep are equally important. It’s during sleep the brain detoxes harmful toxins associated with stress and harmful diseases.

9. You can have detox water too the entire day.



So detox the healthy way.

What are the benefits of Honey and Cinnamon?

Facts on Honey and Cinnamon:

It is found that a mix of honey and cinnamon cures most diseases. Honey is produced in most of the countries of the world. Scientists of today also note honey as very effective medicine for all kinds of diseases. Honey can be used without side effects which is also a plus. Today's science says that even though honey is sweet, when it is taken in the right dosage as a medicine, it does not harm even diabetic patients. Researched by western scientists:

HEART DISEASES: Make a paste of honey and cinnamon powder, put it on toast instead of jelly and jam and eat it regularly for breakfast. It reduces the cholesterol and could potentially save one from heart attack. Also, even if you have already had an attack studies show you could be kept miles away from the next attack. Regular use of cinnamon honey strengthens the heart beat. In America and Canada, various nursing homes have treated patients successfully and have found that as one ages the arteries and veins lose their flexibility and get clogged; honey and cinnamon revitalize the arteries and the veins.

ARTHRITIS: Arthritis patients can benefit by taking one cup of hot water with two tablespoons of honey and one small teaspoon of cinnamon powder. When taken daily even chronic arthritis can be cured. In a recent research conducted at the Copenhagen University, it was found that when the doctors treated their patients with a mixture of one tablespoon Honey and half teaspoon Cinnamon powder before breakfast, they found that within a week (out of the 200 people so treated) practically 73 patients were totally relieved of pain -- and within a month, most all the patients who could not walk or move around because of arthritis now started walking without pain.

BLADDER INFECTIONS: Take two tablespoons of cinnamon powder and one teaspoon of honey in a glass of lukewarm water and drink it. It destroys the germs in the bladder....who knew?

CHOLESTEROL: Two tablespoons of honey and three teaspoons of Cinnamon Powder mixed in 16 ounces of tea water given to a cholesterol patient was found to reduce the level of cholesterol in the blood by 10 percent within two hours. As mentioned for arthritic patients, when taken three times a day, any chronic cholesterol-could be cured. According to information received in the said Journal, pure honey taken with food daily relieves complaints of cholesterol.

COLDS: Those suffering from common or severe colds should take one tablespoon lukewarm honey with 1/4 spoon cinnamon powder daily for three days. This process will cure most chronic cough, cold, and, clear the sinuses, and it's delicious too!

UPSET STOMACH: Honey taken with cinnamon powder cures stomach ache and also is said to clear stomach ulcers from its root.

GAS: According to the studies done in India and Japan, it is revealed that when Honey is taken with cinnamon powder the stomach is relieved of gas.

IMMUNE SYSTEM: Daily use of honey and cinnamon powder strengthens the immune system and protects the body from bacterial and viral attacks. Scientists have found that honey has various vitamins and iron in large amounts. Constant use of Honey strengthens the white blood corpuscles (where DNA is contained) to fight bacterial and viral diseases.

INDIGESTION: Cinnamon powder sprinkled on two tablespoons of honey taken before food is eaten relieves acidity and digests the heaviest of meals

INFLUENZA: A scientist in Spain has proved that honey contains a natural 'Ingredient' which kills the influenza germs and saves the patient from flu.

LONGEVITY: Tea made with honey and cinnamon powder, when taken regularly, arrests the ravages of old age. Use four teaspoons of honey, one teaspoon of cinnamon powder, and three cups of boiling water to make a tea. Drink 1/4 cup, three to four times a day. It keeps the skin fresh and soft and arrests old age. Life spans increase and even a 100 year old will start performing the chores of a 20-year-old.

RASPY OR SORE THROAT: When throat has a tickle or is raspy, take one tablespoon of honey and sip until gone. Repeat every three hours until throat is without symptoms.

PIMPLES: Three tablespoons of honey and one teaspoon of cinnamon powder paste. Apply this paste on the pimples before sleeping and wash it off the next morning with warm water. When done daily for two weeks, it removes all pimples from the root.

SKIN INFECTIONS:Applying honey and cinnamon powder in equal parts on the affected parts cures eczema, ringworm and all types of skin Infections.

WEIGHT LOSS:Daily in the morning one half hour before breakfast and on an empty stomach, and at night before sleeping, drink honey and cinnamon powder boiled in one cup of water. When taken regularly, it reduces the weight of even the most obese person. Also, drinking this mixture regularly does not allow the fat to accumulate in the body even though the person may eat a high calorie diet. Use 1 part cinnamon and 2 parts honey.

CANCER: Recent research in Japan and Australia has revealed that advanced cancer of the stomach and bones have been cured successfully. Patients suffering from these kinds of cancer should daily take one tablespoon of honey with one teaspoon of cinnamon powder three times a day for one month.

FATIGUE: Recent studies have shown that the sugar content of honey is more helpful rather than being detrimental to the strength of the body. Senior citizens who take honey and cinnamon powder in equal parts are more alert and flexible. Dr. Milton, who has done research, says that a half tablespoon of honey taken in a glass of water and sprinkled with cinnamon powder, even when the vitality of the body starts to decrease, when taken daily after brushing and in the afternoon at about 3:00 P.M., the vitality of the body increases within a week.

BAD BREATH: People of South America, gargle with one teaspoon of honey and cinnamon powder mixed in hot water first thing in the morning so their breath stays fresh throughout the day.

HEARING LOSS: Daily morning and night honey and cinnamon powder, taken in equal parts restores hearing.