In Health & nutrition On 02 February 2018
Losing weight is a challenge for those who had been on higher side of weight & when it comes to maintaining that lost weight after "Diet" it's a bigger challenge as nobody would like to follow diet for rest of life. Let's us see what actually dieting means? Dieting is healthy lifestyle modification from your current lifestyle. To put it correctly it is your eating and lifestyle habits which make you put on weight. You can diet but the moment you go back to your old erratic eating habits then the old kilos will come back as well. You don’t have to change your whole life but you can add few small changes which can make a big difference. "Make small lifestyle changes which will last forever.” Practice mind full eating Mindful eating is the practice of listening to internal appetite cues & paying full attention during the eating process. It involves eating slowly, when you eat this way you are most likely to stop when you are truly full. Mindful eating helps with weight maintenance by targeting behaviors that re-commonly associated with weight gain. Binge in portion control So another bonus here you don't have to say "good bye" to your favorite foods. Yes, heard right give up food is not solution. Always plan your cheat meal it can be either once a week or once in ten days choosing which meal as per you either lunch or dinner. At the same time don’t make junk food the ‘treat’ food. It is not a reward, or a medal for your hard work it is just food. Remember that you don't have to stuff yourself till the neck just eat limit slowly after few bites wait your body to respond & stop, so that later you are not surrounded by guilt which in turn returns punishing yourself. Love yourself don't be obsessed You weigh yourself every day minor fluctuations make you stressed out then you start calorie counting which create a havoc & more mess. We worked hard, achieved our goal love yourself for that don’t obsess. You can sustain the weight by keeping to some healthy habits and still enjoy life. Check your weight once in week to keep track fluctuation of 800 gms -1 kg is almost normal but if difference is more we simply need to work on it calmly it's easier to lose a little weight than a lot manage your exercise well. Obsession will only make you hate weight loss and go mad. Exercise to stay fit Exercise adds extra kick in fitness, so even if you don't have time for a workout one day, walk instead of driving. Bypass the elevator and take the stairs. Go for a walk after dinner. Still too lazy for exercise read our blog- https://healthymantra.co/top-effort-less-exercise-anyone-can-get-tone-body/ Find ways to incorporate movement into your day. Balance routine When it comes to maintaining weight sleep also plays important role. Yes! Just as you work entire day your body do need some rest to revive it hence do take good sleep of 7-8 hours erratic sleep hours could be possible reason for disturbed weight also eat breakfast every day to kick-start your metabolism and prevent overeating throughout the day. Make healthful choices such as oatmeal or fruit or whole-wheat toast with ½ tsp peanut butter along with egg white.
In Health Tips On 18 January 2018
Oh god! I am too tired to do exercise, I will start it from tomorrow without fail. Do this comes in your mind whenever you plan to add few exercises in your schedule? Or you are too lazy to do them? Well! We have some really easy useful exercises for you which anyone can add in routine to tone up their body. Let’s get started… 1. Leg raises Step 1: Lay down with your back flat on the floor, feet straight out and together and your hands on your side. Step 2: While keep your legs as straight as you can lift your feet up in the air between 6-12 inches. Step 3: You can either hold for designated period of time or you can raise them up and then lower them right back down. This completes one set repeat the same 10 sets. Benefits This exercise can turn your jelly belly into flat abs. This classic core-buster exercise increases flexibility in your hips and lower back which are problem areas for people who spend plenty of time at a desk. 2. Wall sit Step 1: Take support of the wall sit & make 90 degree angle stay at this position for at least a minute don’t move your hip. You can also perform this while brushing your teeth. Do it for 5 minutes a day. Benefits Wall sit exercise is great for sculpting the thighs, hips, calves, and lower abs. 3. Crunches & Planks Crunches Step 1: Lie on your back either on floor or bed now keep your knees bent. Now keep your neck up & place your hands behind the neck to support it. Step 2: Gently pull your abdomen inwards remember to breathe out while coming upwards. Do 2 sets of 10 repetitions. Planks Step 1: Lie in a position such that belly should touch on floor. Rise up on your toes so that only your forearms and toes touch the floor. Hold this position for exactly 15 seconds keep breathing normally. Repeat this 3-4 times. Benefits Crunches & planks help improve your balance by strengthening your abdominal muscles. Strong muscles improve your posture which also helps prevent lower back pain and muscle injury.
In Health Tips On 15 January 2018
Everyone wants to attend guilt free parties but these fun time often makes you put on weight. We have some amazing tips & enjoy guilt free party. 1. Prepare like a pro- Excitement is most common make sure that you prepare yourself mentally by keeping it cool & calm. Try to make advance choice possibly if you are aware of the menu. 2. Make sure you snack before party- Have a small snack, about one hour before party time, to curb excessive hunger. Try tucking into some high fiber or protein rich snacks. Not much, just a handful. A whole wheat-toast, sprouts, peanuts or 1 cup of greet yoghurt with a fruit are some good options. 3. Choose smart- All parties is filled with all kinds of snack. Try to choose some baked, grilled, steamed options. Nobody is asking to ditch pakoda’s can have 2 bites but choosing tikkas or momo’s are much healthier option. 4. Go easy on booze- To add booze in party wine or gin or vodka are much better options in portion as it has minimal amount of fructose. 5. Sip into a glass of water- Keep sipping water it will not prevent over drinking but also easy next day hangover. It keeps you hydrated & reduce over eating as well. At times your brain tends to mix up the signals of hunger and thirst. This means, at times when you are thirsty, you are mistaken to believe that you are hungry and eat much more than your body demands. Drink plenty of water through the party, with the snacks, alongside the drinks and party guilt-free 6. Be cool & calm- Being conscious of your choices and picking options that make you feel comfortable and in control will place you in good stead for your passage. Learn to say politely no for another drink. Mindfulness is one of the most powerful means to wellness. 7. Enjoy the party- Indulge in moderation whether it is dessert or food. Don’t be scared to spend the evening simply enjoying another’s company without cocktails flowing.
In Health Reads On 11 January 2018
Food is the fuel that runs our bodies.Most people are overweight is because we are eating when we are emotionally hungry & Not when we’re physically hungry.Physical hunger is a gradual sensation that we feel in our stomach, and any food seems appealing.We usually feel good after eating.Most people eat when they are emotionally hungry though.Emotional hunger comes on suddenly and we will crave specific foods. With emotional hunger we can have snack after snack and nothing hits the spot.We often feel guilty after emotional eating. Emotional eating can be due to many reasons, to avoid adding unwanted kilos due to overbinging continue reading. How to stop stress eating ? 1) Eat mindful- Simply ask yourself this question Would I eat carrot right now? If you answer “yes” then you are physically hungry. Go ahead and eat.If your answer is “no” then you are emotionally hungry & not actually hungry for food. You are hungry for something else (stress relief, a distraction, a quick escape, etc.).The idea is that when we are physically hungry any food is appealing. If the thought of vegetables doesn’t sound appealing we are not physically hungry. 2) Think once again- Take a minute to focus on the future (whether that means recalling your weight loss goals, or how awesome you want to look on vacation next month) before you give in to stress eating. It can help get you out of the moment so you make healthier food choices instead of jumping on junk foods. 3) Eat a substitute- Let's say you are craving something salty, spicy, and crunchy, such as chips and all you can think about is having a bag of chips. It's possible that eating something else salty, spicy, and crunchy will suffice—maybe a few pieces of celery/carrots sprinkled with some seasoning or air-popped popcorn dusted with chili powder.If you're craving something sweet have a fruit/a piece of dark chocolate. 4) Kindness is the key- Yes,be kind to yourself it’s easier to resist the urge to try to disconnect through stress eating.If you do stress eat, promise that you won’t beat yourself up or punish by starving yourself and understand that it happens to everyone sometimes.That can help stop you from eating out of failure and help you make better choices later. 5) If everything fails- Go ahead and indulge as food is a lovely comforting thing. So if you are going to do it anyway Sit down let yourself relax and taste the ice cream.Of course do so in moderation. Plan on savoring 2 spoons of ice-cream rather than the whole scoop.
In Health Reads On 22 December 2017
Winter is the climate which is enjoyed by everyone, woolen clothes keep our body warm & safe but along with this it is also important to keep your immune system safe. Let us see some best foods in winter which will not only boost immune system but will also take care of your entire body. Guava Guava is a tropical fruit, it contains five times more vitamin C than an orange and is rich in fiber. Guava also contain lutein, potassium, soluble dietary fiber, calcium and iron. The best part? It only has 60 calories in one serving, making it the perfect slimming snack. Bathua Bathua is the famous vegetable that is available in winter. Bathua seeds are rich in amino acids, potassium, iron, calcium, and zinc. Amino acids are the basic building blocks of the body and performs several important function in body. The Bathua leaves are boiled and eaten as other leafy veggies. Recipes which can be prepared are Raita, kadhi, paratha of bathua leaves, and curd bathua. It is not advisable to have it when pregnant. Turnip & Leaves Turnip also known as "shalgam" rich in vitamin K and its leaves have a generous content of vitamin A. This vegetable is an excellent anti-oxidant which is known to help in reducing the risk of cancer. Consumption of turnip and its leaves will help your body to improve your over-all cardiovascular health apart from strengthening your bones and improving your digestion. Sabjis, salad, curd raita, paratha, and rice can be prepared. Sweet potato Sweet potatoes are an excellent source of beta-carotene, an antioxidant, which helps reduce cell damage in the body. Sweet potatoes also provide good 2-4 grams of fiber, which can help stabilize blood sugar levels. Dark-skin potatoes are much sweeter and moister than their light-skin counterparts. Sabji, rice, roti, kheer or as self-snack. Saffron Saffron is royalty in the world of spices & is like the magical ingredients of the queens & kings who used it to keep their health in prime & skin glowing. In winters saffron can be boiled with milk & consumed before going to bed. It can be also added in salad dressings, desserts. Mustard leaves Mustards leaves are indeed one of the most nutritious green leafy vegetables available around in the winter months. Its lovely top greens possess more vitamin-A, K, carotenes, and flavonoid antioxidants. Mustards leaves are very low in calories (27 calories per 100 g raw leaves).t contains a very good amount of dietary fiber that helps control cholesterol level by interfering with its absorption in the gut. From this sarso ka saag, curd raita,paratha,rice can be prepared.
In Health Reads On 23 October 2017
Now-a-days people are most conscious about the calorie intake. Many people believe that calories are the only thing that matters when it comes to weight losing while on the another hand it is framed that calorie counting is a waste of time as long as you're eating clean or measuring portion sizes, for instance. What's the fact? Let us understand what is CALORIE? In simple words calories are a way of describing the amount of energy your body gets from eating and drinking. This energy is used to keep your brain and organs functioning as they should be, and to provide fuel for physical activity. Simple reasons why calorie count doesn't work all the time- 1. All time thinking about food spoils your relationship with it: Weighing, measuring, counting and analyzing your food each and every time you eat. it's unrealistic which is next to impossible counting the calorie content of every single thing you're eating when you dine out or eat at a friend's house or even when the label tells you so, as they're sometimes wrong too. It will simply make you obsessed with food in the worst way, constantly thinking about what you're eating and how it's going to affect you and punishing yourself for everything you ingest, which usually often leads to binge eating. 2. Restrictions results in binging: Counting calories is not solution in fact it creates restrictions & limitation leaving you hungry or starving due to limited eating which results in over binging. 3. Balancing calorie with one meal: Many people think that if they binge in the morning meal or vice versa it can be compensate by skipping the other meals but they don't consider that body doesn't just digest calories...it digests the minerals, proteins, fats, carbs and vitamins along with what you're eating. And if you're eating a 350 calorie frozen dinner vs a 600 calorie dinner of grilled chicken, sauted carrots, and rice...the second option just may be the better choice. 4. Eating less and exercising more is a myth: What if I tell you that you can lose weight without counting calories? & that you could actually keep it off, instead of the typical yo-yo dieting? Eating less and exercising more doesn't work long term as everybody thinks. By restricting calories, we are simply telling our bodies that food is not available, which then slows & crash our metabolism badly. 5. Body will be damaged if enough calorie is not consumed: Let's forget about counting calories & talk about what happens if you count them such that you eat an extremely "low-calorie diet". Your mood can change, your energy and sex drive will plummet, your thyroid will suffer, your skin will suffer, and you will just feel terrible. That's because your body NEEDS BALANCED NUTRIENTS like proteins, fats and carbs. Don't restrict yourself & give your body what it needs to function optimally. Reducing and tracking calorie intake may work in the short-term, but over time can lead to a frustrating lack of results & stagnant weight after an initial weight-loss period.
In Health Tips On 11 October 2017
Diwali is just round the corner and so are those sinful delicious snacks and sweets. Can%u2019t stop drooling just thinking of the kheer, laddoos, chaklis and what not. Face it, during Diwali most of us tend to binge and gain at least a couple of kgs along with an inch or two around the waist. After all, the weather is delightfully crispy, people are happy and that food platter is just winking mischievously at us. So we eat, then we eat some more and then a little more. And guilt comes crashing down in no easy manner! Staying away from sweets and savories during Diwali is like asking to not watch your favorite movie or that totally nail biting cricket match. Indulging in some good food and desserts makes the festivities all worth it, but it is equally important to know when to stop and not over indulge. With literally just a few days left for Diwali to ring in, we bring you certain tips and options here are a couple of tips to keep your guilt & stress at the bay and not overindulge yourself. Don%u2019t skip any meals or starve yourself. Try to cut down extra calories possibly, have breakfast options like idli-sambhar, paneer sandwich, sprouts upma instead of samosas, wadas, pakodas. It will help to keep you energetic throughout the day. Avoid eating your food in hurry, chew your food slowly & properly. It will release the digestive enzyme in your saliva which will help in better digestion therefore easing the process of metabolizing food particles. Have only one cup of tea, coffee, kava, thandai instead of more than one servings. Choose infused water, green tea, lemon water & coconut water for easy digestion. Avoid choosing deep fried food items like samosa, wadas, chakali etc. instead choose baked samosa, sweet potato wedges, whole wheat shakapara, whole wheat mathri%u2019s & sevs. Opt for fresh lime juice, sodas without sugar or buttermilk instead of aerated drinks, sweet sherbets & canned juices as they are nothing but empty calories. Maintain your portion size choose smaller plate rather than large plate. Add salads, fruits, sprouts or soups before heavy meal in order to avoid over binging & saves you from hunger pangs. Diwali is incomplete without sweets & desserts choose 1 besan ladoo, rasmalai, rasgulla, sandesh, and 1 spoonful of phirni or kheer instead of barfis, jalebi, gulab jamiun, ghevar which are high calorie sweets. Keep yourself well hydrated throughout the day. Avoid eating 2 hours before you go to sleep. If you have already consumed a lot of calories throughout the day then go for some light stomach dinner, avoid starving yourself in terms to save or compensate calories. Choose smart cooking methods like steaming, grilling, roasting instead of deep frying. This cut down your calorie intake. Do go out for walk post your dinner this will help to burn your calories. Choose your options in smart way- This Diwali enjoy some healthy recipes listed below for you. Oats Till Ladoo [makes 7-8 ladoos] Ingredients Oats- 1/2 cup Sesame seeds- 1/4 cup Green cardamoms- 2 nos Coconut sugar/jaggery- 1/2 cup Method In a nonstick pan dry roast oats & sesame seeds together until they are light golden. Once cool grind them along with coconut sugar/jaggery into blender. Roll them into balls & store them into air tight container in refrigerator. Masala Multigrain Baked Mathris Ingredients Whole wheat flour- 1 cup Multigrain atta- 1/2 cup Sooji or rava- 1/4 cup Ajwain seeds- 1 tsp Red chili powder- to 1 tsp Turmeric powder- less than 1/2 tsp (to get yellow color as required) Salt & black pepper as per taste Sesame seeds/ til- 1 tsp Oil- 1 tsp Dried kasuri methi- 1 tsp Method Mix all the dry ingredients and keep aside. In a small pan, heat oil and then add this to the dry mixture. Mix well. Now knead the dough using enough lukewarm water. Cover it and keep it aside. Later, divide the dough into 2-3 balls. Roll each ball and using fork poke the rolled dough. This will help the mathris to stay flat. Using cookie cutter cut the rolled dough into shapes you like. If you don't have cookie cutter, you can use any small bottle lid and cut the shapes. Preheat the oven at 350 degree F (180 degree C). Arrange all the mathris on baking tray and Bake for 13-15 mins or till they are golden brown. So this Diwali, let us not be guilty & stressed. After all, it is festival time and we should be celebrating, not sulking away at the weighing machine.
In Health Reads On 30 September 2017
Apple cider vinegar (also referred to as ACV) is a type of vinegar made through the fermentation of apple. It is rich in Acetic acid and malic acid which gives vinegar its sour taste. Most of the apple cider vinegar you buy in the store is then filtered and pasteurized to give it a clean appearance and to kill off all the bacteria to give it a long shelf live. Many of organic, unpasteurized apple cider vinegar's come from the "mother of vinegar," which is made up of living nutrients and bacteria that you can actually see in the bottom of bottles of raw apple cider vinegar. There are many way to include ACV in your day today life. The benefits of apple cider vinegar come from its powerful healing compounds, which include acetic acid, potassium, magnesium, probiotics and enzymes. Let us see the benefits of apple cider vinegar- Soothes a sore throat As soon as you feel the prickle of a sore throat, employ germ-busting apple cider vinegar to help head off the infection at the pass. Turns out, most germs can't survive in the acidic environment vinegar creates. Can Help to Prevent Osteoporosis Studies have shown that osteoporosis is effecting every 5 women%u2019s out of 10. Obviously, preventing this disease before it ravages your bones is key, and as ACV aids in the nutrient absorption of calcium, an essential mineral for preventing osteoporosis, it%u2019s one of the best tools you can use to reduce your risk. It will help to ensure proper calcium absorption to strengthen your bones. Can lower cholesterol Cardiovascular disease (heart disease and stroke) is currently the world's biggest cause of death. Apple cider vinegar may also contain the antioxidant chlorogenic acid, which has been shown to protect LDL cholesterol particles from becoming oxidized, a crucial step in the heart disease process. Aids in weight loss Apple cider vinegar can help you lose weight. The acetic acid suppresses your appetite, increases your metabolism, and reduces water retention. Apple cider vinegar interferes with the body's digestion of starch, which means fewer calories enter the bloodstream. Maintain blood glucose level- type 2 diabetes Medical research has proven that the acetic acid found in apple cider vinegar can balance blood sugar and improve insulin sensitivity and insulin responses. Type 2 diabetes is characterized by elevated blood sugars, either in the context of insulin resistance or an inability to produce insulin. However, elevated blood sugar can also be a problem in people who don't have diabetes. Detox your body & regulates your body PH Unfiltered apple cider vinegar is a liver and lymphatic tonic which can help detox your body. It helps balance your body%u2019s pH and stimulates cardiovascular stimulation, bowel motility and lymphatic drainage. Apple cider vinegar contains acetic acid, which is acidic in nature but has a more alkaline effect on the rest of your body. Balancing your body%u2019s pH can reduce your risk of chronic illnesses like cancer and can dramatically increase your energy. Eliminates candida overgrowth As ACV is rich in natural enzymes, consuming it can help eliminate candida in the body. Candida has been blamed for many different health issues, including poor memory, fatigue, headaches, depression, sugar cravings and yeast infections. ACV is fermented with a beneficial yeast that serves as a prebiotic for healthy bacteria in the gut, essentially helping good bacteria grow as you eliminate those harmful foods that feed detrimental yeasts like candida. Eases digestive ailments ACV is very effective when it comes to a variety of digestive disorders as it stimulates digestive juices that help the body breakdown food. It can help indigestion, bloating, gas and even heartburn. Some of the main causes of acid reflux and heartburn are an imbalanced stomach pH and lack of enzymes and probiotics. Apple cider vinegar is full of all of these nutrients. How do you take apple cider vinegar? Add 1 tablespoon of apple cider vinegar to a cup of water and drink it five minutes before meals to relieve acid reflux. Heartburn occurs due to low stomach acid levels, and ACV helps bring that level up. Additionally, the healthy acids found in ACV, including acetic, isobutryic, lactic and propionic acid aids better digestion by controlling the growth of unwanted yeast and bacteria in the stomach and throughout the body. For Kidney Stones Apples, apples juice, and apple cider vinegar contain natural malic acid, but of the three, apple cider vinegar has the highest concentration. This is important because studies have shown that malic acid supplementation increases urinary citrate excretion and urinary pH: both of which help in dissolving calcium oxalate stones, the most common form of kidney stones.
In Health Tips On 23 September 2017
Everybody wants that great metabolism so that their unwanted calories are not stored in the body which often gets converted into fats. We all have that one friend which stay slim in spite of eating everything because they are blessed with really good metabolism while some are not. Here are some best foods that you can add in your routine to boost your metabolism. 1. Chilli peppers Chilli peppers are rich in vitamin C & compound called capsaicin which surely can give good kick to your metabolism. Adding a tablespoon of chopped chilli peppers in your diet will help you a lot. 2. Celery One stick of celery has 10 calories & 95 percent of water which is good for you to keep yourself hydrated, staying hydrated is another key for improving metabolism. When you chew on celery, you%u2019re stimulating digestion, adding water to hydrate (a key to better metabolism) you use celery as dippers for guacamole, salsa, or peanut butter. You can spiced up your dip cinnamon, ginger or cayenne for an extra kick, both of them gives metabolism-boosting action. 3. Cinnamon Cinnamon is multi-talented, it is one the best spice that we have from the nature also known as "Metabolic booster". It helps to burn calories in the body & also satisfy sugar cravings well. You can simply sprinkle ? tsp of cinnamon powder on your dessert, tea, coffee, smoothies or fruits. 4. Cooking Coconut oil Coconut had always played a villain role, you must be shocked to see them in this list. Well! Coconut oil is high in medium-chain triglycerides (MCTs) which usually contain higher amounts of long-chain fatty acids. They go directly to the liver to be turned into energy. This makes them less likely to be stored as fat which can improve the metabolism. Adding 1 tsp of it in your routine like salad & smoothies will be great start. 5. Grapefruit Grapefruit has long been linked to weight loss as its fiber contents are also helpful in boosting metabolism, and its vitamin C content helps your body stay healthy and your immune system work the way it should, both of which are essential to boosting your metabolism. 6. Garlic Garlic is nutritional powerhouse that offers a host of health benefits, from boosting immunity to fighting aging and disease, and much more. Adding 2 garlic cloves in your diet may help you shed weight, too.
In Health Tips On 07 September 2017
Do you know? India ranks 3rd when we consider obesity. Every 7th to 8th person out of 10 falls in the obese category, sad isn't it. Obesity mostly leads to many disorders which can slowly act like "slow poison" for our life. Most of us wants to get rid of obesity & lose those extra weight but many reasons stops them to take their first step. Thus we have come up with "online weight programs" to help out everybody. In this busy hectic life do you think you have time to visit for face to face consultation, think once again!? Its nothing but self-satisfaction & a persons thought that they met the dietician. You must be thinking that meeting in person helps to understand & diet plan. Without meeting how diet can be planned?? Well consultation has "no connection with diet planning" as doctors have. To understand & plan customized diet exclusive nutritional assessment sheet & ingredients checklist is required which covers all the essential details, we take it before starting your program. Benefits of online program- Climate & work schedule doesn't allow travelling possible every time. Thus online programs is "Time Saving." Considering day today's expense it is a much "Smart choice" in terms of saving money. You need not book or wait for appointments as consultation is made now much easier on calls as per convenience which add both the benefits mentioned above. No additional registration fee is taken to make you fill any personal forms. You just pay for your desire weight loss program. Convenient communication through calls, emails & whatsapp which don't make you fix appointments again & again to discuss your queries or concerns. "SAVE TIME GET ONLINE & MAKE SMART CHOICE."
In Health Tips On 23 August 2017
It's quite touchy topic when we talk about hair.Nobody would enjoy when anyone starts to pulls their leg relating to this agenda.Everybody wants that healthy long hair but How? Let's understand first what is our hair is made up of ? Each strand is made up of cells that contain a tough protein called keratin and they need to be constantly nourished with minerals and vitamins to make your hair long and strong. To care for your hair inside out,its also critical to pay attention to your diet. Let's see some best foods listed below for healthy hair. 1. Flax Seeds,almonds & walnuts Flax seeds contain a high amount of iron where almonds,walnuts along with flaxseeds are really high in Omega-3 fatty acids which support scalp health and encourage hair growth.Since your body cannot produce these healthy fats, you need to derive them from your diet.Adding spoonful of whole flaxseeds in smoothies,mixed fruits or salads can be beneficial for your hair health. 2. Sweet Potatoes Sweet potatoes are rich in antioxidant beta-carotene, which body transforms into Vitamin A. It helps to protect and produce oil on the scalp. 3. Greek yogurt Its packed with protein, the building block of your locks. Greek yogurt also has an ingredient that helps with blood flow to your scalp and hair growth. Its called vitamin B5 (known as pantothenic acid) and may even help against hair thinning and loss.have it as snack alone or make its dip/dressings, add in smoothies or desert. 4. Eggs Our hair is made up of protein, therefore it is important to ensure that you have enough protein in your diet. Protein is the building block of hair and eggs is rich in vitamin B called biotin that helps hair grow. Not having enough of this vitamin can lead to hair loss. Biotin also helps strengthen brittle fingernails. 5. Spinach spinach is full of amazing nutrients. It has tons of vitamin A, plus iron, beta carotene, folate, and vitamin C.Iron is an essential mineral that your hair cells require. In fact, a deficiency of iron in the body may cause hair loss. When your body is running low on iron, oxygen and nutrients are not getting transported to the hair roots and follicles adequately which can inhibit growth and make your strands weak. 6. Citrus fruits Your body requires Vitamin C for iron absorption therefore; you need to add citrus fruits high in vitamin C like guava,oranges,grapefruit to your diet.Add 1 orange a day in your diet & see the wonders of it.Vitamin C is also required for the production of collagen that make capillaries that connect to the hair shafts strong thus, ensuring regular supply of nutrients and quick hair growth. 7. Avocado Vitamin E improves the blood circulation and helps the follicles work more efficiently to promote hair growth. It also maintains the oil and PH levels balance which if exceeds can clog the hair follicles and stop hair growth. Avocado is great source of Vitamin E and it is also rich in the heart healthy monounsaturated fats. You can add it to your breakfast salad or use it in preparing smoothies.
In Health & nutrition On 22 August 2017
Spearmint, also simply called mint, is in the same family as peppermint but is a different species. The main active ingredients in spearmint are Mint L-carvone and limonene. The leaves are the parts of the plant that are used for their essential oils that contain menthol and flavonoids.These compounds can boost overall health in a surprising number of ways. Spearmint tea is often considered a sweeter alternative to peppermint tea. Health benefits of spearmint tea- 1. Hirsutism & PCOS Hirsutism is the condition of a woman having a large amount of dark, coarse hair such as above the lips, on the chin and on the chest and back. It's caused by having higher levels of male sex hormones. Drinking 2 cups of spearmint tea for a month had lead in reduction of testosterone levels, a male hormone along with other symptoms like acne, infertility. 2. Relief stress In spearmint tea one the most powerful active ingredients is menthol which helps to produce a calm & relaxed state. So if you are suffering from chronic anxiety include a cup of spearmint tea it will help to ease your mind & eliminate negative effects of chronic stress hormones from your bosy system. 3. Indigestion Spearmint Tea extends its benefits and goodness in curing digestion related problems. Sip a cup of Spearmint tea after a meal and before going to bed for few weeks to solve the digestion related issues and soon you will be relieved from indigestion. The people who suffering from sound in the night when they sleep, consume a cup of this tea before sleeping for a month. 4. Morning sickness Morning sickness refers to nausea and vomiting if seen in non-pregnant women, Drinking 1 cup of Spearmint tea daily helps in curing nausea sip it slowly to feel better.It is even common during the first months of pregnancy to be absolutely sure, it%u2019s a good idea to consult your doctor first. 5. Helps to reduce inflammation The anti-inflammatory nature of spearmint tea is well-known, and it is commonly used to eliminate headaches and other pain throughout the body, particularly at the joints.This tea has been found effective for both acute and chronic cases of inflammation.Rheumatoid arthritis, asthma, allergic rhinitis and colitis are just few of the inflammatory issues that spearmint can help resolve. 6. Relief IBS (irritable bowel syndrome) Don%u2019t let severe abdominal pain and other symptoms of irritable bowel syndrome take a toll on your life.Although there is no cure for IBS, there are things you can do to cope with this condition.Drinking one cup spearmint tea post meal helps in reduction of abdominal pain, flatulence and stool frequency. How to prepare the spearmint tea ? Step 1: Put 1 tsp. of dried and ground spearmint leaves or fresh, finely chopped spearmint leaves in a tea cup. Step 2: Pour 1 cup of boiling water over the spearmint leaves. Step 3: Steep the tea for 10 minutes. Step 4: Enjoy the spearmint tea. Note- pregnant & breast-feeding women's, it is still a good choice to ask doctor relating to amount before sipping.
In Health Tips On 22 July 2017
Most of us are busy in this day today sedentary life. Tied up with lots of works due to which nobody wants to spend long in kitchen cooking. Here are some few tips which will surely save your time in kitchen. Most important is always preplan your week to be more organized. This will helps save your time as well you will not waste much time in thinking what to cook? Preparing breakfast? Many of us has less time in morning to cook our first meal. Most favorite is poha & upma. You can simply dry roast poha, mustard seeds, turmeric powder, salt, curry leaves in little oil on medium flame till they slightly toasted. Cool them & store it in an air tight container. It will last for 10-15 days in room temperature. On busy days just saute some veggies in nonstick pan, add this poha mixture, water & your poha is ready. Same can be done with semolina to prepare upma just add Chana dal in the same while roasting. Cut the veggies & store them in a zip pouch bag without any air in the bag. It saves time & increase the shelf life of the veggies. Freeze tomato purees in the ice cube tray whenever you are making gravy base or any other veggies you can simply add these cubes in the pan directly. Want to make fast chicken? You can prepare the chicken by marinating it in desired ingredients store them in freezer. Whenever you want to prepare just thaw at room temperature then grill, steam or bake it.Similarly it can be done with fish as well. Remove the skin of the onion & wrap it in cling wrap store in refrigerator it will last for 4-5 days. When you want to add in your food simply remove & cut the same. If you are working then this will be best time saver tip for you. Knead little more dough in little more quantity wrap them in cling wrap plastic & refrigerate it in an air tight container.You can use for continuously for 2-3 days. Eggs are easiest food ingredient to prepare but how to remove boiled egg shell quickly? Take a glass put boiled egg in it cover the top with your one hand & shake it vigorously, egg shell will easily come out. To keep paneer fresh for few days more place it in blotting paper before you refrigerate it. Try to cook one pot meal or use cookers to save your cooking time.
In Health & nutrition On 13 July 2017
"Gluten free"Everybody is frantically looking for this label when they are out shopping at the grocery store. A gluten free diet is such a fad today that people actually worship it as the latest weight loss diet in town or as a way of cleansing their bodies. Many are even declaring themselves as gluten sensitive leading to exasperated family members, and dining partners to be cautious about the foods to eat. But do we really need to go gluten free? Gluten is a protein found in foods like wheat, barley and rye and to some extent in oats. Those with coeliac disease are allergic to this protein that causes severe reactions when taken and also causes damage to the small intestine and other organs in the body. People with coeliac disease usually have a genetic predisposition and hence, those having symptoms like diarrhea, anemia, dermatitis etc are advised to follow a gluten free diet. A gluten free diet is an absolute must for those with celiac disease as gluten can cause long term damage to the intestine and other organs even after gluten is removed from their diets. Off late many people are being diagnosed with non-celiac gluten sensitivity, where in they do not have celiac disease, but present with gastrointestinal symptoms after eating foods that contain gluten. Many people perceive that following a gluten free diet is just healthy and reach out for gluten free products at the supermarket. Which foods are gluten free? Sorting out gluten free foods seems like a daunting task, but fortunately there are many foods that are naturally gluten free and one doesn't need to fret about finding these items. The best gluten free foods are whole food groups like fruits, grains like buckwheat, amaranth, quinoa, vegetables, meat, poultry, sea food, and dairy, legumes like beans, lentils & peas. [chia-seeds] Many staple foods like potato, rice, maize, beans are easily found in any store, others like quinoa, chia seeds, flax, and millet tapioca may be found in select food stores. Be careful while buying a product that says "wheat free" on the label. Wheat-free is not gluten free. When is gluten free unhealthy? When foods like wheat and barley are cut from the diet, the body is deprived of many other nutrients these grains contain. And processed gluten free alternatives like gluten free snacks or gluten free breads contain more amount of sugars and fats and less amount of protein and fiber than their gluten equivalents. Also, many of these gluten free foods are not even fortified with the missing nutrients. That means you are paying more money for less nutritious foods. When is gluten free healthier? A gluten free diet can become healthy when the emphasis is on consuming whole foods. Even following a gluten reduced diet like taking some amounts of barley and wheat in your diet can be beneficial. A gluten free diet implies that intake of other foods be increased. Food manufacturers are increasingly banking on gluten-free foods and gluten-free alternatives to capture the health foods market. Including foods like quinoa, millet will also help you get enough vitamins and minerals. A gluten free diet may be taken to prevent many autoimmune diseases, depression, autism and fatigue, although there is no scientific research in support of this claim. Many with an irritable bowel disease have been known to improve on a gluten free diet without the presence of celiac disease. The gluten free food industry is now a million dollar market, and this trend doesn%u2019t seem to be dying down. Excluding gluten from their diets seems an easy fix to relieve fatigue and other complaints when they%u2019ve sought medical advice without much result. However, the gluten free faddists fail to realise that by eliminating, gluten they are also taking away precious nutrients that may keep them away from the doctor%u2019s clinic.
In Health & nutrition On 05 July 2017
Sugar craving is most common that many people battle with reasons can be many listed below- Cutting down sugar completely even caffeine from your routine & switching to low GI diet. Chromium deficiency. Keeping yourself hungry for longer period. Hormonal changes, mood swings & stress. How to beat sugar cravings in easy way?? Most easy way is to munch on fresh fruits available around you. Apples, oranges & bananas are the great source of chromium which satisfies sweet cravings faster. Even cinnamon can help you to overcome the sugar addiction, it helps to regulate blood sugar levels & helps to reduce the sugar cravings. Best dessert can be sprinkle some cinnamon powder on the slices of apple & go on. Smoothies, Plain yoghurt & fruit yoghurt is again good options for satisfying sugar cravings. The reason for sweetness of plain yoghurt is due to lactose which is a healthy sugar found in all dairy products. Benefit of Yoghurt, which help maintain proper digestive health. In fact imbalanced gut bacteria and candida overgrowth have been linked to more intense sugar cravings and can help rebalance the gut bacteria. 1 cup of plain yoghurts with some fruits or smoothie made from yoghurt, low fat milk & fruits without any additional sugar just works excellent. Eating proteins can be also one of the best way to reduce the sugar cravings as it stabilizes blood sugar levels along with healthy fats. Jump on a spoonful butternuts like almond butter, sunflower butter, peanut butter on plain toast also satisfies the cravings. Dates are most quick & easy to carry sweet snacks which is healthier replacement of sugar along with low glycemic index. Popping up 2 date%u2019s once/day is another easy way. Sweet vegetables can help to curb those sugar cravings. If you are not a fan of beetroot it is time to become one. Beets are also high in vitamins and minerals, including vitamin B and iron where sweet potato is starchy vegetable which releases the natural sugars slowly in the blood stream & won%u2019t cause blood spike. Roasted beets, boiled, roasted sweet potatoes with dash of nutmeg or cinnamon powder or simply slices of beets will also works.
In Health & nutrition On 03 July 2017
We all know proteins are one of the building blocks of body tissue and can also serve as a fuel source. Vegetarians always think that they don%u2019t have any protein source other than from milk, paneer, soya beans, pulses, dal%u2019s which actually a myth is. Vegetarians are unaware that they have plenty of protein sources on which they can relish. Surprised to know that?? Well let us see some interesting protein sources which vegetarians can include in their routine. 1. AMARANTH Amaranth is tiny grain but yet powerful food that has similarities like quinoa both are good source of proteins & gluten free. It is rich in lysine which makes amaranth complete protein pack. It also contains calcium, magnesium, potassium, phosphorus, and iron. Per serving (30 gms) : 4.2 grams of proteins Uses- porridges, breakfast option, oatmeal topping, salad, khichdi 2. ARTICHOKE The artichoke is a double winner means it has almost twice as much fiber as kale and also contains good amount of protein which makes it perfect to add up in daily routine(one serving). Those who are suffering from liver, gall bladder conditions or sensitive to artichoke should restrict the addition in their diet. Cook & clean the artichoke properly. Per medium artichoke: 4.2 grams of proteins Uses- dips, roasted, grilled, salad, pasta, risotto, spread 3. BANZA PASTA Banza pasta is made from chickpea, it has thrice the fiber, twice the protein & half the carbohydrate as compared to regular pasta. Per serving (30 gms) : 7 grams of proteins Uses- Salad,pastas 4. GREEK YOGHURT If you are looking to lose weight or build muscle, greek yogurt should be added in your diet without fail. Greek yogurt have more protein as that of regular yogurt. The extra protein will help you feel full and leave you feeling satisfied. Greek yoghurt contains probiotic which helps to improve digestion, immune system and may also help reduce side effects of antibiotic treatments. It is less in lactose thus helpful for people who have lactose intolerance. 100 grams: 6.20 grams of protein Uses- Dressing, replace mayo, drinks, marination, dip, spread or sauces 5. BUCKWHEAT Buckwheat is a grain-like seed which is gluten free & powerhouse of nutrients. Buckwheat contains a very high quality protein which offers several health benefits. These protein in combination with amino acids helps in lowering cholesterol levels. Being rich in minerals such as phosphorus, magnesium, iron, copper, zinc and manganese and having high flavonoids content, buckwheat is very effective in curing low hemoglobin and frequent colds and flu. Per serving (30 gms): 4.2 grams of proteins Uses- porridge, muffins, pancakes, salad, stir fry, noodles, khichdi 6 SUN-DRIED TOMATOES Sun-dried tomatoes are rich source of nutrients. It is rich in anti-oxidant lycopene which helps to lower you cancer. It is suitable for weight loss or gain, It is also a good source of Dietary Fiber, Thiamin, Riboflavin, Niacin, Iron, Magnesium and Phosphorus, and a very good source of Vitamin C, Vitamin K, Potassium, Copper and Manganese. Choose organic, unsalted varieties of sun-dried tomatoes which can be stored for 6 months if unopened without refrigeration. Avoid buying sun-dried tomatoes which are packed in oil. 50 gms : 7 grams of proteins Uses- salads, pastas, rice, sauces, dips, stocks 7. PUMPKIN SEEDS Pumpkin seeds are excellent snack to add in your diet. It is low in GI & good source of protein, magnesium and zinc. Magnesium is important for pumping of heart, relaxation of your blood vessels, proper bone & tooth formation. Zinc helps in insulin regulation, boost immunity, good for eyes and healthy skin too. Besides this it is also rich in phytoestrogens which can help to reduce hot flashes, high blood pressure, joint pains & other menopausal symptoms in postmenopausal women. Choose the ones which are unsalted to avoid extra sodium intake. Pumpkin seeds in small amount is enough to meet the required nutrition. Handful : 2.85 gms of proteins Uses- Top it on salads, pumpkin seed butter, homemade granola mixture of nuts pumpkin seeds dried fruits Well, we all know now that are many varieties of protein sources for vegetarians which can be included in daily life. It which will not allow you to think again that 'do vegetarians have any other options'?
In Health & nutrition On 27 June 2017
Tea is cherished by every one & it is most important part of our daily routine moreover tea revolution is taking over the world. Today let us see some top teas which can have healthy impact on our body. Tea's which are beneficial for our health. WHITE TEA It is one of the least processed loaded with 3 times more with antioxidants than green tea. white tea may help to break down unwanted fats cells & thus can prevents the formation of new fat cells. Besides this it has anti bacterial thus if you are suffering from tooth decay of gum problems it can to help heal it. Those who are having bad breath this can be great solution to get rid of your stinky breath. white tea can help to reduce your high blood cholesterol level it also helps to strengthening your heart. It has shown great results when it comes to control high blood sugars by promoting insulin secretion. ASHWAGANDH TEA Ashwagandh is also known as "India's ginseng" or "winter cherry." It is one of the oldest herbs found in our ayurveda. Ashwagandha tea can to help increase energy levels. This tea helps to solve fertility problems in men and women and also to increase sexual desire. Ashwagandha acts on the endocrine system by encouraging hormone balance thus helps in reduction in symptoms such as hot flashes, anxiety, and mood. ROOIBOS TEA Rooibos tea comes from red bush plant, free from caffeine & low in tannins which makes it one of the best tea among all. This tea can reduce stress hormones that trigger hunger, fat storage & linked to hypertension, metabolic syndrome, type 2 diabetes & cardiovascular disease. It contains quercetin & luteolin (anti-oxidants) which can prevent or kill the cancer cells. It is rich in alpha hydroxy acid & zinc which is good for our skin also it has free from oxalic acid which makes it "IN" for kidney stones patients. ACAI BERRIES TEA This tea is made from the tiny fruits & recently famous for new & tasty weight loss.Acai berries are one of the super food which is loaded with full of vitamins A,C,B1,B2,B3 & minerals has ability to boost energy level, improve vision, increase mental alertness & enhance nutrients absorption in our body. Acai tea also helps to cleanse & detoxify our body naturally. MATCHA TEA Matcha tea is green in color delivers a mega dose of antioxidants in every sip. Daily consumption of 1 cup can enhance your energy level, naturally detoxify your body, helps to relief constipation, gastrointestinal disorder, makes immunity strong thus protects from infection. HIBISCUS TEA Hibiscus tea is red in color has taste same like cranberry & free from caffeine. This tea can help to manage high blood pressure, high blood cholesterol & UTI (urinary tract disease).It can be used as sports drinks to satisfy thirst, acts like diuretic which helps to flush out excess fluids & toxins from the body. This tea is rich in vitamin C which stimulate immune system so prevents you from catching cold & flu. It can be blessing for women's those who suffer from bad cramps during periods. *It is always better to consult with your health-care professional before drinking these tea.
In Health Tips On 26 June 2017
Following celebrity diet has become a trend these days, it has created a thought among the dieters that if they will follow such diets they will look like them. People do follow celebrity diets without thinking about the consequences that they are playing with their health. Some people follow it even though they are aware of their side effects just to lose weight quickly. dieters just want to get in shape at any cost in minimum period of time. "NOTHING TASTES AS GOOD AS SKINNY FEELS,BUT IS THAT REALLY RIGHT WAY?? " LEMON DETOX DIET This diet comes under many guises but is meant to release the body of poisonous toxins. While on the plan, the dieter only consumes 6 to 10 drinks a day, which consist of lemon, tree syrup, cayenne pepper, salt, herbal tea and water. Red Alert: Dieters don't eat food for a week to 10 days. It is the fastest way to make yourself sick. People feel absolutely awful & it is dangerous to starve your body like this. Beyond anything else, your metabolism completely slows down. Possible side effects: Low concentration, failing digestive system, cravings, fat gain. THE BABY DIET FOOD This diet involves eating 14 servings of baby food a day followed by a healthy adult dinner. Red alert: Babies have a strict introduction schedule for food so their digestive systems get used to food at different ages. Baby food is for babies because they don't need to eat as much as adults, so deficiencies could arise, especially in iron, zinc and calcium. Babies also drink milk, which is not included in this diet. Possible side effects: Fatigue, iron deficiency. THE MACROBIOTIC DIET This diet includes brown rice and water, the modern-day version of this diet includes fruit, veggies, whole grains and soy products. The key of this diet is high fiber and low fat and it limits or avoids animal foods. It contributes to 60% of whole grains (barley, rye & brown rice).Plenty of veggies in raw or in cooked form is allowed. Fish or sea foods is only allowed 2 times/week. Red alert: It is quite restrictive diet low in calcium, iron, protein, magnesium and zinc and will produce low energy levels over time. Possible side effects: Iron deficiency, anaemia and osteoporosis THE RAW FOOD DIET This diet includes eating of 75 percent uncooked food because it's believed cooking destroys the enzymes that help with digestion. Foods include fruits, vegetables, seeds, legumes, dried fruits, nuts, seaweed and mineral water. Red alert: There is no need to eat raw food as it can cause constipation in long run. If you are eating enough nuts and legumes your iron intake would be reasonable, but you wouldn't get enough calcium. It's very difficult to eat a balanced diet on this one. Possible side effects: Constipation, Nutrient deficiency, general fatigue over time, osteoporosis. THE CABBAGE SOUP DIET This diet involves drinking a soup of cabbage, peppers, onions and celery for seven days. Red alert: This diet eliminates important foods and nutrients, especially calcium, iron, zinc and vitamins B. People lose weight because they eat less calories, not because of the soup. It is very unsustainable and very dangerous in the long term. Possible side effects: Feeling unwell, bloating, weight gain in the long-term. The effects of such diets can range from fatigue or constipation through to more serious health risks like heart disease or osteoporosis. Long-term dieters may also notice dry skin and brittle nails and hair may even start falling out due to insufficient nutrients, and those who lose weight too quickly by such faulty diets may even can have a heart attack. It is very essential to understand the requirements of nutrients as each body is different. In order to lose weight in healthy manner it is mandatory to go step by step systematically with the help of dietitian without comprising with your health.
In Health & nutrition On 23 June 2017
When we talk about weight loss everybody wants to lose weight those who are surrounded by obesity or medical conditions like thyroid, diabetes, hypercholesterolemia, PCOS etc. You know that it is very important to lose weight at this stage in order to live a healthy life in the further. Let's find out the top reasons why people be determine to lose weight but yet take their step back which in turn adds more weight. Some of you may have tried dieting before to lose weight & must have lost as well but unfortunately in some cases they gain back. The simple reason may be crash/fad diet/soup or salads diet etc where you must be eating food in negligible amount which gives results on temporary bases but when you come back to your normal routine you gain double which you had lost. This creates misunderstanding in many people mind that dieting is boring with no food & variety which is absolutely wrong at least not in Healthy Mantra. We believe if you want to lose weight you have to eat right. Oh god! I have to follow so many silly rules & give up all the favorite food. In Healthy Mantra we don't make you follow any silly rules we teach you to tackle situation in smart & balanced way. When you think to start diet journey most common hurdle which comes firstly in many people mind is you have to eat less & starve themselves to lose weight which is not a true fact. A balanced diet is combination of food which fulfills all your daily nutritional needs, satisfies your hunger with no starvation. A most common query which arises in every housewife's & working women's mind before they want to start with diet is that they have to cook separately for themselves & answer is "NO" a true dietician will understand your lifestyle & will plan accordingly specially in Healthy Mantra we understand your routine & plan diet in such a way that you need not cook for yourself separately. All of us have busy Schedule Plus no time for ourselves, so removing time for any kinda physical activity not possible along with weight loss diet plan. Is this really mandatory to do exercise with diet plan? Fact is diet plays 90% role & physical activity plays 10%. In Healthy Mantra we plan your diet in natural way so you lose weight easily with no compulsory exercise. Due to sedentary lifestyle most of us do eat out in restaurants, do go in parties, weddings etc. if you are doing this how will anyone lose weight? Let us introduce to some real fact, living in this sedentary lifestyle it is not possible to completely stop this, even though you reduce it some things are unavoidable. So don't hold yourself in Healthy Mantra we have every possible way to help you out whether you have parties, eating out or have wedding to attend. Most of us are working these days & do travel too due to work for meeting tour or have travelling work. So in this situation many of you think it's again a red signal for them to go ahead. That's not fact make that signal green! Yes, you heard right Healthy Manta clients from all over the world travels due to work yet they lose weight with us in easy way. Most final & ultimate obstacle that jump in, will I gain back after I complete my journey? This is most important lesson that you will learn with us. We help to modify your lifestyle, teach you right & smart eating along with portions which adds results in long run. So Let's start your journey today as nothing can stop you now.
In Health & nutrition On 22 June 2017
Eight to nine hours on a chair in front of a computer, six days a week can take a toll on your body. Tips that will help you to stay healthy & in shape at work: The snacks that you & your co-workers may indulge in are likely to add a few hundred calories to your daily diet if you%u2019re not care careful & can leave you with unwanted kilos. The most important office-time snacks are samosa, pakoras, burgers, pizza & French fries. Try eating fruits, vegetables sandwiches, dhoklas, plain dosa, steamed idlis or momos, instead of fried foods. Have nimbu paani,unflavored soya milk,buttermilk instead of soft aerated drinks. Drink adequate amount of water i.e 10-12 glasses everyday can help to keep you hydrated. The 3 o%u2019 clock lull that many people feel at work is due to dehydration. Many foods are also good sources of water fruits like oranges, grapes, melons & apples can help you to remain healthy & hydrated. One of the most important things ,you can do during the day to stay healthy & in shape is to exercise. Walking during the lunch burns calories & also helps in de-stressing. Find a walking partner whom you can depend on for a walk i.e someone who will drag you out even if you claim you%u2019re too busy. Other than walking, make it a habit to take the stairs instead of lifts or elevator. Eating healthy lunch is an important part of a balanced diet but eating reasonable portions is also an important part of your health. Be careful that you aren%u2019t consuming too much & then sitting on the chair the whole day. Eyestrain is another problem that is encountered in front of a computer. It can cause headaches, difficulty in focusing & increased sensitivity to light. To prevent eyestrain, the distance to the screen from your eyes should be about an arm%u2019s length away. You should be able to comfortably read what%u2019s on your screen at that distance, without having to squint. If you can%u2019t read your screen from an arm%u2019s length away, simply increase the font size on your computer. Vacations are an important part of staying healthy at work. It helps you to recharge your %u2018batteries%u2019 helps to reduce stress & get your mind off work. Especially if you are having a conflict, such as problem with your boss, a co-worker or a project. Stress can impair your immune system, increasing the risk of illness, so minimizing it is essentials & vacations are just the way to do it. The most important way to stay healthy at work starts with self-awareness. Know yourself & know your limits & do the best you can to stay within those limits in your job. Know when to take breaks & know when to take a vacation. Do plenty of exercise which will help you both physically & mentally both at work & at home.
In Health Tips On 01 June 2017
Constipation may not be everybody%u2019s favorite topic of discussion. Each one of us has different bowel habits and sometimes they can botch you up. Discussing constipation is usually considered a social taboo, but it%u2019s important to discuss this as bowel movement disorder can arise from a number of problems like inflammatory bowel disease, obstructed hernia, paralytic ileus, etc. The chief cause behind more functional constipation can be- Diet lacking in fiber Low levels of magnesium Fried or non vegetarian food Low intake of fluids Changes in routine However, some foods can be your bowel%u2019s best friends and here they are. Prunes Prunes act as a mild laxative, stimulating muscles to push waste through the large intestine. Five prunes provide about 3 grams of fiber, but because prune juice is equally effective at relieving constipation. Spinach Half cup of cooked spinach is packed with 4 grams of fiber, also it is loaded with magnesium, one of the factors that can help with constipation. Magnesium helps the bowels to contract and draw in extra water content. This leafy green is also a great source of phytonutrients that help in promoting health and vitality. Yoghurt Anyone who is looking for a natural aid constipation should consider yoghurt as it is loaded with friendly bacteria which helps to repopulate the colon and help in digestion. The acidophilus in yogurt protect the colon by promoting growth of other harmful bacteria, decreasing the production of bile acid which help in preventing cancer. Coffee Good news for coffee lovers ! A cup of black coffee in the morning should get things moving, it stimulate the digestive tract & provides constipation relieve. Drinking black coffee can stimulate the movement of the colonic muscles and promotes the contraction and relaxation of intestinal muscles that causes bowel movements at a fast rate Flaxseeds Flax-seeds tiny seeds don%u2019t just help you poop, they help in reducing cholesterol levels and keep your heart and blood vessels healthy. Just one tablespoon of ground flaxseed packs in 2 grams of fiber. Both flaxseeds contain omega 3 fatty acids that are important for overall health. Remember to ground flaxseeds as whole seeds won%u2019t get digested, though they will add bulk to the stool. Pop-corn This yummy low calorie & high fiber snack can be effective remedy for constipation. The insoluble fiber in this grain helps to regular & prevent constipation. Avoid adding salt, sugar or butter to preserve its benefits. Eat right to get moving !!
In Health Tips On 01 June 2017
We have all seen by now the danger of being overweight. Obesity cause high blood pressure, heart disease, diabetes & many other health related problems which can be fatal in the long run. Being underweight on the other hand is another health hazard, causing fatigue, predisposition to disease, infection, hair & skin problems. How do you strike a balance ? Regardless of our body weight, we need to eat certain foods in specific proportions every day. The various foods can be divided seven groups. The first group consist of milk & its products. An adult requires 2 to 3 servings of milk or milk products everyday & a child need to have a minimum 4 servings of milk daily. Besides providing good quality protein, milk also gives us calcium (for the bones & teeth) & vitamin B complex. The second group contains fats & oils (like butter, cream, vanaspati, ghee). The minimum daily fat/oil intake should be 3 teaspoons. This is chiefly the energy providing group. The third group is that of cereals. These are valuable for protein, Iron, vitamin B complex & calories. They provide roughage that allows easy bowel movement & keeps the digestive system in order. Items include various types of bread, chapattis, idli%u2019s, dosa, macaroni, noodles, rice etc. any of these should be taken in every major meal i.e 3 servings per day. The fourth group is that of proteins (body building) it contains lean meat, fish, chicken for non-vegetarians & nuts, dals & beans for vegetarians. One to two servings from this group is a must in our daily routine. The fifth group is a provider of vitamin A (for eyes) & iron (blood formation). This includes all the green leafy vegetables & other vegetables like spinach, methi, collards, iceberg lettuce, romaine lettuce, kale, sweet potato, pumpkin, carrot, broccoli, tomatoes, red bell peppers, etc. Besides maintaining the health of eyes & the skin, these vegetables have roughage enough for regular elimination (bowel) habits. 1 or more servings of this group are essential in our daily routine. The sixth group contains all the remaining vegetables & fruits. This vegetables & fruits include apple, strawberries, kiwi, avocado, pineapple, beetroot, papaya, yellow peppers, etc. One or more servings of this group is also essential in our daily routine. This group is a provider of all the vitamins & minerals that are essential for the normal functioning of our body system, which in turn is responsible for the healthy glow on our face, shine in our eyes & the health of our hair. The last group is an important group, since it provides us with vitamin C. This vitamin is necessary for the health of our gums & blood vessels. It also protects us from contracting any kind of infections, especially cold & cough. Vitamin C sources are all citrus fruits like oranges, & lemons, tomatoes, amla, grape fruit, brussel sprouts, black currants, melons & cauliflower. Even green chillies & capsicum are rich in vitamin C. one serving should be included in daily routine. Sugar is not mentioned in the seven groups since it provides only empty calories & does not come under the category of the essential food items. Out of the above, there is no group which provides all the essentials, that is why a serving of every group is necessary in our daily routine to maintain a balance among all the nutrients. So keeping the various food groups in mind, it becomes simple to have a balanced diet.