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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.


Which foods to have in case of asthma?

Healthy lunch ideas to keep asthma at bay

1. The hallmark feature of asthma is inflammation and tightening of the airways, and salt can contribute to inflammation by causing fluid retention.
 So make sure you order a no salt lunch from outside and add in the minimum possible quality when you sit down to eat it. Also avoid pickles, papads and other processed foods which are high in salt content.

2.  A diet for asthma should focus on overall nutrition and be high in anti-oxidants. It should incorporate foods rich in magnesium(bananas, dried figs) vitamin C(red berries, red & green bell peppers, tomatoes, Broccoli spinach, kiwifruit, sweet lime & orange), vitamin B6(potatoes, bananas,beans, spinach and fortified cereals) , and omega-3 Fatty acids(flax seeds)
To add them to your lunch you can have a bowl of salads with a choice of carrots, cabbage and beetroot.
You can have chapattis with the choice of vegetables mentioned above.
If possible you can take 1 tablespoon of soaked flaxseed daily sprinkled over your salads and vegetables for lunch

3.  Also its found that caffeinated coffee might modestly improve airway function for up to four hours after it is consumed, when compared with drinking decaf Joe. "Caffeine is a bronchodilator that may improve airflow,"  For the same reason, black tea might be beneficial as well. 

Which exercise should I do?

EXERCISE
Stretching video
https://www.youtube.com/watch?v=6Y4SaOyWkvM
Basic1:
https://www.youtube.com/watch?v=q20pLhdoEoY
Lower abs:
https://www.youtube.com/watch?v=FTnzhSWAxC4
Chest and triceps :
https://www.youtube.com/watch?v=M76qO1ziCjw
Legs HIIT:
https://www.youtube.com/watch?v=HIdxYCrqLQg
back workout (some with weights)
https://www.youtube.com/watch?v=a_jTAJKpT2w
Beginner back workout
https://www.youtube.com/watch?v=uLUmIjYVUoA
Bicep peak
https://www.youtube.com/watch?v=NftbyLKI0So
Calf  Strengthening:
https://www.youtube.com/watch?v=wPegcOQaKy0
Chest and back with weights:
https://www.youtube.com/watch?v=yesxCg2_bhA

Which foods give instant energy?

Top 5 energy providing foods
1. Bananas: Because they are composed mostly of sugars (glucose, fructose and sucrose) and fiber, bananas are a foolproof energy food. Top them with peanut or almond butter for a well-rounded snack, or slice one into your morning cereal for an extra boost that will keep you going until lunchtime.
2. Spinach: An excellent source of iron, a key component of energy production in the body. Eat a spinach salad for lunch and you probably won't experience that afternoon energy slump.
3. Honey: A spoonful of honey is nature's equivalent of an energy drink. Low on the glycemic index, this natural sweetener acts as a time-released muscle fuel during exercise and helps replenish muscles post-workout. Add a sweet drizzle to anything from breakfast yogurt to afternoon tea.
4. Almonds: Packed with protein, manganese, copper and riboflavin, almonds are a handy snack to keep at your desk or in your bag. Copper and manganese play an essential role in keeping energy flowing throughout the body by neutralizing toxins within cells. Riboflavin aids oxygen-based energy production.
5. Yogurt: With a rainbow of flavors to choose from, yogurt is a healthy breakfast or snack option when you're on the go. Rich in magnesium, which is crucial for the release of energy, yogurt also adds a dose of calcium to your diet. Enjoy it post-workout to help replenish your glycogen sources.

Non Veg Source---
Eggs: Containing the highest complete form of protein in any food (a whopping 97% of it can be absorbed by your body!), eggs provide 30% of your daily value of protein. All of the essential amino acids that your body uses to rebuild muscle can also be found in eggs. Whether you eat them boiled, scrambled, baked, fried or as an omelet, don't overlook the power of the incredible egg.

How to do Surya namaskar?

HEALTH TIP OF THE DAY

Surya Namaskar is a yoga workout to help keep the body healthy and the mind calm. The manifold benefits of Surya Namaskar are...
1. Its an excellent cardiovascular workout and a good way to lose weight.
2. The regular practice of Surya Namaskar improves circulation of blood throughout the body, maintains health, and helps one remain disease-free.
3. There are numerous benefits of Surya Namaskar for the heart, liver, intestine, stomach, chest, throat, legs.
4. From head to toe, every part of the body is greatly benefitted by Surya Namaskar, which is why it is highly recommended by all yoga experts.

So are you ready to do this simple Sun Salutation from today onwards?

Lets have a look at the set of 12 postures which complete a single Surya Namaskar...


Please check this video for details...




What are the benefits of sauf?

It is an Indian custom to have a tsp of fennel/sauf/variyali after ever meal and there is a reason behind this custom...
1. Fennel is a powerful herb against stomach upsets, colic, irritable bowel syndrome, and other stomach disorders.
2. It can also be used in normalizing the functionalities of the kidneys, spleen, liver, lungs, and aiding the digestive process.
3. It helps in controlling cardiac problems, treating bronchial asthma, curing heartburn, easing water retention, lowering hypertension, and soothing chest pain due to cough.
4. The health benefits of fennel are also seen as a mild appetite suppressant and effective form of remedy for respiratory congestion and cough.
5. When you have a tsp of fennel immediately after a meal, it cuts down or completely eliminates sweet cravings, boosts digestive juices for a healthy and quick breakdown of food, which in turn prevents fat formation. It can reduce flatulence and indigestion and it naturally freshens the mouth.

Keep air tight containers full of these precious seeds at your workplace, dining table, bedside tables, somewhere where you can see it and remember to have it post a meal/snack.

Which food help us fight infection?

Eat Infection-Fighting Foods

Here are some good foods to eat when you're battling a cold orflu:

Bananas and rice to soothe an upset stomach and curbdiarrhea
Vitamin C-containing foods like bell peppers
Blueberries curb diarrhea and are high in natural aspirin, which may lower fevers and help with aches and pains
Carrots, which contain beta-carotene
Chili peppers may open sinuses, and help break up mucus in the lungs
Cranberries may help prevent bacteria from sticking to cells lining the bladder and urinary tract
Mustard or horseradish may helps break up mucus in air passages
Onions contain phytochemicals purported to help the body clear bronchitis and other infections
Black and green tea contain catechin, a phytochemical purported to have natural antibiotic and anti-diarrhea effects

Staying warm and resting when you first come down with a cold helps your body direct its energy toward the immune battle. This battle taxes the body. So give it a little help by resting.

What are the benefits of salt?

"Take it with a pinch of salt " goes a well known saying.
Yes life is so much more better with just a pinch of salt! It not only adds taste to our food but has many benefits otherwise as well:
1) Salt water bath helps cleanse our aura of all the negativity .
2) helps us relive stress.
3) is a good pain reliver
4) protects us from negativity and unwanted energies
5) is a good scrub for removing dead skin from the body.
And the list goes on .

What are the benefits of milk with turmeric?

Turmeric and milk have natural antibiotic properties. Including these two natural ingredients in your everyday diet can prevent diseases and infections.

Turmeric when mixed with milk can be very beneficial for number of health problems.

This is an effective remedy to fight hazardous environmental toxins and harmful microorganisms.

RECIPE for Turmeric Milk:

1.      Take 1 inch piece (FRESH) Turmeric root.  If Fresh type is not available then use 1 level tsp Turmeric Powder
2.      150mls  or I glass Milk
3.       Boil Turmeric and Milk for 15 minutes
4.      Strain the milk (remove fresh Turmeric piece out )
5.      Cool it and drink this milk.

 Benefits of Turmeric Milk

1.     Respiratory illness:

        Turmeric milk is an anti-microbial which attacks bacterial infections and viral infections. It is useful to treat illnesses related to respiratory system, since the spice heats up your body and provides quick relief from lung congestion and sinuses. This is also an effective remedy to cure asthma and bronchitis.

2.     Cancer:

        This milk prevents and stops the growth of breast, skin, lung, prostate, and colon cancers, since it has anti-inflammatory properties. This prevents cancer cells from damaging DNA and reduces the side effects of chemotherapy.

3.     Anti Inflammatory:

        Turmeric milk is anti-inflammatory, that can prevent and protect arthritis and stomach ulcers. This is also known as ‘natural aspirin’ in Ayurvedic medicine that can cure headaches, swelling and pain.

4.     Cold and Cough:

        Turmeric Milk is considered as a best remedy for cold and cough due to its antiviral and antibacterial properties. It gives instant relief to sore throat, cough and cold.
5.     Arthritis:

Turmeric Milk is used to cure arthritis and treat swelling due to rheumatoid arthritis. It also helps to make the joints and muscles flexible by reducing the pain.

6.     Aches and Pains:

        Turmeric golden milk gives best relief from aches and pains. This can also strengthen the spine and joints in the body.

7.     Antioxidant:

        Turmeric milk is excellent source of antioxidants, which fights free radicals. This can cure many ailments.

8.     Blood Purifier:

Turmeric Milk is considered as an excellent blood purifier and cleanser in Ayurvedic tradition. It can revitalize and boost blood circulation in the body.  It is also a blood thinner that cleanses the lymphatic system and blood vessels from all impurities.

9.     Liver Detox:

        Turmeric milk is a natural liver detoxifier and blood purifier that boosts liver function. It supports the liver and cleanses the lymphatic system.

10.   Bone Health:

        Turmeric milk is a good source of calcium which is a must to keep the bones healthy and strong.  India ’s batting legend Sachin Tendulkar drinks this daily for good bone health. Turmeric milk lowers bone loss and osteoporosis.

11.   Digestive Health:

        It is a powerful antiseptic that promotes intestinal health and treats stomach ulcers and colitis. This helps in better digestive health and prevents ulcers, diarrhea and indigestion.

12.   Menstrual Cramps:

        Turmeric milk works wonder as it is antispasmodic that eases menstrual cramps and pain.   Pregnant women should take golden turmeric milk for easy delivery, post partum recovery, improved lactation and faster contraction of ovaries.

13.   Rash and Skin Redness:

        Cleopatra took turmeric milk baths for soft, supple and glowing skin. Similarly, drink turmeric milk for glowing skin. Soak turmeric milk in a cotton ball; apply on the affected area for 15 minutes to reduce skin redness and blotchy patches. This will make the skin more radiant and glowing than before.

14.   Weight Loss:

Turmeric milk helps in the breakdown of dietary fat. This can be useful to control weight.

15.   Eczema:

        Drink a glass of turmeric milk everyday to treat eczema.

16.   Insomnia:

 Warm turmeric milk produces an amino acid, tryptophan; that induces peaceful and blissful sleep.

Why to eat frequent meals?

When you sleep, your metabolism slows down considerably. That’s why when you wake up, you feel groggy and lazy at times. You need food; you need fuel to kick-start your metabolism and, in turn, get your body mechanism started. So you have breakfast. Your metabolism soars. If your next meal is lunch and thereafter dinner, the gap between each meal is too large. You will see slumps in your metabolism. The body metabolism will not be uniform through the day, which is why some people experience low energy levels and fatigue at certain times in the day. It’s a great habit to start eating every 2.5 to 3 hours. Why this specific time? Because it usually takes your digestive system approximately this time to completely digest your food or snack. So by the time the digestion is done, instead of keeping an empty stomach, you feed more food to your body, which means more energy, higher metabolism and high levels of energy. Plus you actually maintain a healthy weight and lose weight, because calories are burned by your body (metabolism) during the digestion process. When you eat every 2.5 to 3 hours you will find that your portion size at lunch and dinner will cut down considerably. This is because you will not be that hungry. Since you have small snacks during the day, your digestion will be uniform, and remember, the smaller your meals, the more efficient is your digestion, leaving little or no chance for food to get converted to fat and stored in your body. 

How should our breakfast be?

Make it the largest meal of your day: When you wake up, your body is like the cold engine of a car. It needs to be warmed up to start. Your metabolism is the same. It needs to be jump-started. Once your metabolism is at optimum levels, your bodily functions perform efficiently. Breakfast is that source of fuel. If you skip your breakfast, your body has really not woken up and you start your day on a tired note, physically or mentally or both. What happens next is predictable. Your lunch portion will be huge, because you have no fuel source since the previous night’s dinner.
Breakfast will kick-start your metabolism and set the course of your day. Most people who skip breakfast have weight related problems. In many countries, you will be served chocolate pastries, Danish pastries and other savory items for breakfast. Too much of these pastries may not be a health choice, but guess what, if you eat them at breakfast, you have the entire day for your body to break it down, with very little chances of it getting stored as fat, considering you have an active day ahead of you and will do some sort of exercise.
I’d like to mention here about the importance of starting your day with fruits. If you go back to the carbohydrate section in the book, fruits are categorized as a “simple” carbohydrate. Which simply means, that a fruit gets digested quickly by the body, providing instant energy to the individual consuming it.
Many of us must have that cup of tea or coffee upon waking up. Nothing wrong with that; the only suggestion being, have your piece of fruit first. Let the instant energy jump start our metabolism, and then have your tea and coffee. Tea or coffee stimulates the brain to wake up, but it suppresses your metabolism. What you want is a complete wake up. A fruit will help you do that, and then if you must, enjoy your cuppa.

Which foods help ease inflammation?

Anti-inflammatory food omega 3 and omega 6 rich foods, Flax seeds, Fatty fish like mackerel, sardines, salmon etc, turmeric, ginger, etc

low acidic food

Cabbage, cauliflower, broccoli are sulphur containing food which will lower inflammation.

Avoid nightshade vegetables such as eggplant, bell peppers, potatoes, tomatoes which creates alkaloids and acidity.

Pineapple has bromelain which lowers inflammation

Vitamin B6, B12 and Folic acid

Vitamin C, E, B carotene and selenium rich food.

Calcium and dairy products

Vitamin D

Avoid alcohol and smoking



Which are the most important organs in our body?

IMPORTANT ORGANS IN OUR BODY

Each of our organs has different functions to perform, to keep us alive and healthy. I find it important to discuss a few of these, so you understand how they contribute to weight loss and fitness levels.
The Liver:
I will keep this as simple as possible. Without the liver, we cannot live. The liver plays a major role in metabolism, detoxification of the body, that is the removal of toxins caused by some of the foods we eat (junk food), the polluted air we breathe, medicines, recreational drugs, hard drugs, alcohol and smoking. The liver is required to produce bile that is needed for efficient digestion, it stores energy and it helps in the metabolization or break down of FAT.
Besides all the other functions of the liver, the two main functions are the filtering of toxins and the break down of fat. Now when the human body has high levels of toxins (in my client’s case, these high levels were caused by his smoking), the liver works in overdrive to clean out these toxins, which otherwise, would lead to destruction of other organs and cells, and eventually death. So it stops doing its other job of breaking down fat.
That’s why it’s good to detoxify your body regularly. Help your liver by eating the right foods; producing fewer toxins so that your liver can also do its other functions. A healthy liver will result in a healthy weight. It’s always a great idea to do a liver function test at least twice a year, considering changing lifestyles and pollution.
The Heart:
Without this organ, there would be no life. The heart is actually a muscle. Think of it as a pump. It pumps blood through our body and it receives the impure blood as well. Blood carries oxygen and nutrients to all the cells of our body. If the heart cannot pump effectively, some cells receive less oxygen and nutrients, leading to the destruction of these cells, the onset of diseases, strokes and paralytic attacks. That’s why we need to make sure we keep our heart strong. We need to keep the veins and arteries clean so that blood can easily pass through them. If they get clogged, the heart has to work harder to pump blood through them. This weakens the heart and can even cause damage to the arteries and veins. That’s why we have to be conscious of the foods that cause heart problems and we need to exercise to make this important muscle stronger.
The Kidneys:
These paired structures are an essential part of the urinary system. They regulate the electrolytes in our system, maintain the acid base balance and regulate blood pressure. The kidneys serve as a natural filter of blood.
Eating the right foods along with regular exercise maintains the health of our kidneys. A food plan rich in green leafy vegetables and low in salt will ensure efficient functioning. Drinking water in the right quantities is really important as this helps the kidneys function and flush out excess toxins.
It is important to know the functions of these vital organs so you know how beneficial good food is to the human body. 

What is emotional eating?

Most of you will smile when you see the topic of this article. “Emotional eating”. It’s something almost all humans do. Some of us eat even when not hungry, when we are happy, some do it when they are sad, a lot of us do it when we are angry, depressed, hurt, bored or nervous.

Emotional eating, simply put, is eating when we are not hungry, to satisfy or fill a void. There are psychology books available in the market to address these problems, counseling and coaching sessions available to help people combat emotional eating. The issue is that large.

Yes, it is a serious problem, because it is emotional eating that leads to weight gain, obesity and a whole load of medical complications. And to make it worse, when you eat out of emotion, your choices of food are surely not going to be fruits and salads, but junk food, food rich in sugar which produce happy feelings, which raise your blood sugar levels quickly, giving you an energy rush. For emotional eaters, food is the best friend to boost spirits, calm stress and alleviate boredom.

But according to the August issue of Mayo Clinic Women's HealthSource, emotional eating often leads to eating too much, especially high-calorie, sweet, salty and fatty foods. Women are especially prone to emotional eating -- and then feel guiltier and less healthy than men do after snacking on "forbidden" foods.

The connection between stress and eating likely has roots in brain chemistry. Faced with a real threat, the fight-or-flight reaction kicks in and suppresses appetite temporarily. But when faced with persistent stress -- health problems, difficult relationships or too much work -- many people turn to high-fat, high-calorie foods for comfort.

Using food as a coping strategy doesn't alleviate stress and will likely cause weight gain.
Mayo Clinic Women's HealthSource offers these suggestions to understand and overcome emotional eating:

1.
Learn to recognize true hunger: A craving for chips or cookies soon after a meal is more likely to be emotional hunger, not real hunger.

2.
Identify the food triggers: Keeping a journal can help identify patterns in emotional eating, including emotions and feelings when eating; what and how much was eaten; and feelings after eating.

3.
Look elsewhere for comfort: Instead of grabbing a candy bar, take a walk, call a friend, listen to music, read or treat yourself to a movie.

4.
Manage stress in a healthy way: The goal is to lower stress with healthy strategies, including regular exercise, adequate rest and support from friends and family.

5.
Practice mindful eating: Mindfulness is a way of paying focused attention without judgment. Applied to eating, this technique can help increase awareness of the sensations, feelings and thoughts connected with food and eating.

6.
Toss out the unhealthy foods: Avoid stocking the cupboard or refrigerator with high-calorie comfort foods. Consider more healthful comfort foods: a bowl of tomato soup or a cup of tea.
Eat a balanced diet and healthy snacks: Between meals, opt for low-fat, low- calorie snacks such as fresh fruit and unbuttered popcorn.

(Source: Mayo Clinic)
Emotional eating also stems back to the way we were brought up and the way we understood the purpose of food.

What are antioxidants?



WHAT ARE ANTI OXIDANTS?

Antioxidants are phytochemicals, vitamins and other nutrients that protect our cells from damage caused by free radicals. Studies have shown that antioxidants help prevent the free radical damage that is associated with cancer and heart disease.

Antioxidants can be found in most fruits and vegetables but some culinary and medicinal herbs also contain high levels of antioxidants.

WHY DO WE NEED ANTIOXIDANTS?

So what is a free radical? It’s important you know this, as it is free radicals that cause most of the diseases today, like cancer, cardiac diseases and so on.
Free radicals are formed as part of our natural metabolism but also by environmental factors, including smoking, pesticides, pollution and radiation. These are unstable molecules that change the stability, or simply put, the health of our cells. They damage our cells and eventually kill them. Most diseases and ageing are caused by the slow damage or death of our body cells.

We all know that oxygen is essential to life, but as your body uses oxygen in normal metabolism, by-products called free radicals are created. When these free radicals overwhelm the body’s ability to remove them, Oxidative Stress can occur, causing cell and tissue damage. Antioxidants act as “free radical scavengers,” helping the body remove these damaging molecules and prevent and repair damage.

Antioxidants have the property to neutralize free radicals. However, when the antioxidant neutralizes a free radical it becomes inactive. Therefore we need to continuously supply our body with antioxidants. The action of free radicals could increase the risk of diseases such as cancer and heart problems and could accelerate ageing. Antioxidants have the property to neutralize the free radicals and prevent damage.

WHICH FOODS PROVIDE ANTIOXIDANTS?

Antioxidants are present in many of our commonly available foods. Foods rich in vitamin C and E are especially loaded with antioxidants.

1. Lutein:
Dark green vegetables such as kale, broccoli, brussel sprouts and spinach, as well
as fruits such as the kiwi.

2. Lycopene:
Tomato and tomato products, pink grapefruit, and watermelon.

3. Selenium:
Fish and shellfish, red meat, grains, eggs, chicken, and garlic.

4. Vitamin A and Carotenoids:
Carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, cantaloupe, peaches,
and apricots.

5. Vitamin C: Dubbed the "grandfather" of the traditional antioxidants,
Citrus fruits such as oranges and limes, green peppers, broccoli, green leafy vegetables, strawberries,
and tomatoes.

6. Vitamin E:
Nuts & seeds, whole grains, green leafy vegetables, vegetable oil, and liver

7. Resveratrol
Found in certain fruits like grapes, vegetables, cocoa, and red wine, this antioxidant can cross the blood-brain barrier, providing protection for your brain and nervous system


WHAT ARE THE BENEFITS OF ANTIOXIDANTS?


  1. Protect the heart
  2. Reduce the risk of diseases, including cancer
  3. Slow down ageing
  4. Reduce inflammation (prevent or ease arthritis)
  5. Burn body fat
  6. Regulate metabolism
  7. Lower cholesterol and high blood pressure
  8. Keep the skin healthy and glowing
An antioxidant-rich diet will not work to your advantage if you do not combine it with a healthy lifestyle. Remember, there are unhealthy lifestyle habits that can promote free radical formation. Fail to put a stop to these and the levels of free radicals in your body can rise to dangerous levels, putting you at risk of inflammation and paving the way for disease and illness.

Why is sugar bad?

A lot of people keep thinking that if they cut out fat from their diet, their weight loss will be faster and they will achieve levels of fitness. Fat is required by the body for a variety of functions. And again, there are good fats and bad fats.
Sugar is your enemy. A little sugar will not do you harm, because your body will burn it to produce energy, provided you are creating a situation for your body to burn that (exercise, physical activity).
Sugar is an empty calorie. Empty calories are foods that provide high amounts of energy with very little or zero nutritional value.
Sugar that does not get broken down by the body will be converted to fat. All our ancestors and generations have been consuming sugar on a daily basis, and so a whole new argument can stem out of that.
What we must keep in mind is that they were far more active than we are today, plus they did not have an array of sugar laden products that line the shelves of our supermarkets and grocery stores today.
Cookies, soft drinks, juices, breakfast cereals, yogurts, flavored milks, pastries, savory items, chips, tomato ketchup, jams, and the list goes on.
We have all of that available today and most of the above constitute some percentage of our daily food plan.
Sugar raises our blood sugar levels rapidly. This is bad as it causes an imbalance in our sugar levels, and can lead to diabetes, heart disease, high-blood pressure, obesity and weight gain.
Sugar makes you more hungry, it gives rise to what is known as 'hunger craving'. You are not physically hungry, but your body demands more food or more sugar to bring your blood sugar levels back within balance. Ever realized how just one bit of chocolate or sweet is never enough? Drink a carbonated drink and you will feel the hunger craving set in within 20 - 30 minutes.
Sugar weakens your collagen. Simply put, it makes your skin look dull and loose, gives rise to wrinkles and creases in the skin. This is caused by the "free radical" (bad for your body), that excess sugar in your body produces.
Sugar is of no use to our body. I'm talking about white, refined, table sugar. Get the required, healthy sugars for your body, from natural foods that are rich in sugar, like Fruits, Vegetables, Honey, Jaggery, etc.
Make an attempt to cut down your sugar intake today. It's a lifestyle change. Reduce your intake day by day.
Have a little, but make sure you do your exercise to burn or break down that sugar, so it does not get stored away as fat in your body.
You can’t say NO to all pastries, desserts or foods that contain sugar, but you can reduce your intake and ensure you do your bit of exercise.
You know you can do it, so you only need to start. 

What is the importance of drinking water throughout the day?

Drink water through the day. I cannot emphasize how important this is for your metabolism. Water makes up more than two thirds of the weight of the human body, and without it, we would die in a few days. The human brain is made up of 95% water, blood is 82% and air 90%. A mere 2% drop in our body's water supply can trigger signs of dehydration: fuzzy short-term memory, trouble with basic math, and difficulty focusing on smaller print, such as a computer screen. (Are you having trouble reading this? Drink up!) Mild dehydration is also one of the most common causes of daytime fatigue. An estimated seventy- five percent of Americans have mild, chronic dehydration – a pretty scary statistic for a developed country where water is readily available through the tap or bottle. Water is important to the mechanics of the human body. The body cannot work without it, just as a car cannot run without gas and oil. In fact, all the cell and organ functions made up in our entire anatomy and physiology depend on water for their functioning.
Water serves as a lubricantWater forms the base for salivaWater forms the fluids that surround the jointsWater regulates the body temperature, as the cooling and heating is distributed through perspirationWater helps to alleviate constipation by moving food through the intestinal tract and thereby eliminating waste- the best detox agentWater regulates metabolismIn addition to the daily maintenance of our bodies, water also plays a key role in the prevention of disease. Drinking eight glasses of water daily can decrease the risk of colon cancer by 45%, bladder cancer by 50% and it can potentially even reduce the risk of breast cancer. And those are just a few examples! Drinking water should always be clean and free of contaminants to ensure proper health and wellness.
If your workplace or home is air-conditioned, all the more reason for you to be aware of the amount of water you drink. When in an air-conditioned environment, you don’t usually feel thirsty; even though your body may be dehydrating, you don’t feel it, because of the climate. That’s why you must make a conscious effort to drink up. Fill up three 1-liter bottles. Keep two of them at work, and ensure those two bottles are over before you leave for home, and ensure the third one is over before you end your day. It’s the best way to track the water you drink. If you are involved in sports or any exercise, increase your intake to compensate for the water lost through sweat.

What happens when we skip meals?

Never skip meals: Never skip meals. Your body metabolism will slow down. In fact a gauge to check if your metabolism is improving is the practice of eating every 2.5 to 3 hours. After practising this lifestyle change for 2 weeks, try missing a snack. Your tummy will growl and grumble to remind you that it’s time for its fuel supply, and you will have to eat something, because this is a feeling which will be hard to ignore or push aside. Once you experience this, then you know that your body has been conditioned, and it’s a sign that your metabolism is on the rise.
When you skip meals, you put your body into “famine” mode and your body naturally stores your next meal as fat, in expectation of a recurring “famine”. To lose weight, you must eat.