All about Phytonutrients   Phytonutrients are natural plant chemicals and nutrients, found in fruits, vegetables, seeds, nuts and legumes. They naturally protect their plants against viruses, bacteria, and fungi. As a result, they act as scavengers of free radicals in our cells, slow the aging process, strengthen the immune system, and reduce the risk of cancer and heart disease.  Cooking and processing can destroy the phytonutrients in foods. Some remain in cooked foods, but the best way to get them in their most useful form is to eat raw or slightly steamed. The optimal function of any of these phytochemicals depends on the other chemicals normally found along with them. That's why vitamins and minerals taken by themselves sometimes just doesn't seem to work, they should be taken with whole foods for effective use.  Phytonutrients are present in:  Flax seeds, a good source of Omega-3 fats, lowers cholesterol and can inhibit the growth of estrogen-stimulated breast cancers.  Citrus fruits, as they contain phytochemicals with anti tumor and antioxidant properties.  Red wine and grape juice, as they contain phenols and red anthocyanins that protect against heart disease. Garlic and onions, as they are rich in allylsulfides, which reduce cancer risk and blood clotting. Green tea, as it has antioxidant flavonoids called Catechins.

5 minute Fitness for your Lower half   We found this interesting routine which you can do in 5 minutes which focuses on your lower half of your body especially you legs and buttocks. For this 5 minute routine you need to go for each of the five moves as hard as you can for 50 seconds, rest for 10, and then go right into the next one. All you'll need is a pair of heavy dumbbells and sweat it out with these moves given below. 1. Glute Bridge Raise one leg, and switch legs after 25 seconds. You can also raise your arms so they're pointing straight up or lift your toes off the ground. 2. Swing with Dumbbells Hold the heavier-weight dumbbells as you swing your arms forward. 3. Alternating Curtsy Lunge Hold the heavier-weight dumbbells as you lunge forward. 4. Low Sumo Squat Hold the heavier weight as you squat. 5. Iso-Explosive Squat Now this is the toughest one and a test for your endurance. Stand with your feet shoulder-width apart. Keeping your back naturally arched, lower your body until your thighs are parallel to the floor. Pause for 4 seconds. Then jump explosively as high and as fast as you can. Once your feet hit the floor, lower your body and repeat. And all this with your dumbbells. The routine may be for 5 minutes but the magic lies in the dumbbell that you use for working out which has a great impact on the legs and lower body.

Eat healthy while you Work      One of the travails of a working woman is missing out on good meal either during breakfast or lunch. Most of us prefer to skip the breakfast due to lack of time in the morning or in an effort to lose weight. It is a known fact that eating breakfast can keep you healthy throughout the day so make sure to enjoy a nutritious breakfast like fresh fruit slices, oats, cereal and a slice of whole-wheat toast if you don’t have the time to make an elaborate breakfast. Skipping breakfast decreases your metabolism so whenever you don’t have time to eat, make sure pack your breakfast or lunch. Drinking orange juice, skim milk and plain brewed coffee can help you stay healthy while at work. Avoid those vending machine Tea and coffees as they are packed with sugar and can cause weight gain. Drink lots of water and stay hydrated come summer or winter.  Choose a healthy lunch like brown rice along with vegetables gives you the extra dietary fibre and has many health benefits compared to white rice. You could alternate with Rotis and brown bread sandwiches for keeping your tummy full and  can keep you healthy while at work.  

Lovingly Handle those Love Handles    There isn't much to love about those love handles and they can be pretty challenging to get rid of. Since love handle fat is on the side of the abdominal area, you need to target the abdominal muscles and really work hard on them to target them precisely.  So here's a good strategy for lovingly let go of your love handles . Apart from having a fat free diet ,do a rigorous 30-minute cardio session every other day and do it for 6 days a week. Now for the love handles add these 4 –sets of exercises specifically for a 10-minute each to work on the love handles.    1. Standard Sit Ups  To perform this exercise properly, start by laying flat on your back with your knees bent and your feet flat on the floor. Bring your hands together behind your neck, supporting your head. Look up to the sky. As you exhale your breath, use the muscles in your abdomen to lift your chest towards the sky. Inhale your breath, and lower your body back to the starting position.     2. Oblique Sit Ups  The oblique sit ups are more tough compared to the standard sit ups. Position your body in the manner like the Standard Sit Up. Now allow your knees to fall towards one side of your body. Perform the sit up by raising your chest towards the sky and do two sets of 10 repetitions of the oblique sit ups.    3. Side Planks   To do this exercise, start by laying on your right side on an exercise or yoga mat. Make sure your legs are extended completely out to the side. Rest your right elbow on the ground, with your forearm on the ground. Look straight in front of you. As you exhale your breath, use the muscles in your abdomen and obliques to lift your torso and upper legs off the ground. Keep your hips and core elevated. 4. Cycle Crunches  To perform this exercise, lay flat on your back with your feet flat on the ground. Bring your hands behind your neck, supporting your head. Exhale your breath deeply, and raise your chest towards the sky while at the same time twisting your torso slightly to one side. Bring your right elbow to your left knee, and then lower your body back to the ground. Next, lift your chest towards the sky, bringing your left elbow to your right knee. Repeat all these exercises until you have performed two sets of 10 repetitions of each exercise.

Goat's Milk? Not all of us are open to even thinking of goat's milk to drink. A few of us might have heard a voice in the streets selling Goat's milk, early in the morning. There are quite a good number of families in India who still prefer it to Cow's/ Buffalo's milk. They even feed it to infants. I have personally heard some American friends tell me that they have tasted Goat's milk and cheese and liked the taste and richness of the texture. Research and Doctors state that  Goat's Milk can be a good replacement for breast milk for the first ten to twelve months, but only in diluted form, 3 parts goat's milk and 1 part water.  Goat's milk is believed to be more easily digestible and less allergenic than Cow's milk. Unlike Cow's milk, goat's milk does not contain Agglutinin. As a result, the fat globules in goat's do not cluster together, making then easier to digest. Goat's milk contains more of the essential fatty acids Linoleic and Arachidonic than Cow's, in addition to a higher proportion of short-chain and medium-chain fatty acids; these are easier for intestinal enzymes to digest.    Doctors are recommending Goat's milk for Infants who  are allergic to Cow's milk. It contains only  trace amounts of an allergenic casein protein Alpha that is found in Cow's milk. Casein in goat's is similar to human milk and hence creates not much digestive trouble in the child's tummy. Goat's milk forms softer protein clumps by the action of the stomach acid, which makes the protein more easily and rapidly digestible. Less reflux is seen in Children on goat's milk compared to Cow's milk. Many mothers who tried Goat's milk have described their children tolerating goat's milk better than Cow's.

Fitness with sticks and dance   A new form of exercise called Pound, where a  Los Angeles-based workout created by two fitness buffs  Cristina Peerenboom and Kirsten Potenza where you use drumsticks instead of the typical free weight for exercising. The difference is that the sticks used called RipStix weigh a pound each and are the movements are like you are drumming on a drum pad. Only that you would be drumming hard either in the air or on the floor and tapping your way to a toner body. According to Peerenboom and Potenza, “striking the ground and simulating drumming allows the participant to hear and see the body working symmetrically in form and exertion. This teaming of sound and motion is absent from all other workouts available today.” And because of this non-stop motion, you can sweat and burn up to 900 calories during an hour-long class. Now after reading this you might think of something familiar which we Indians have been doing since ages. Yes! The Traditional Kolatam in South India and the Dandia in North India. The amount of practice put in to perfect these steps paramount’s to a fantastic work out and there is no need to limit this to the festival times. You can form a group of friends, put on some foot tapping Bollywood numbers and do these dance exercises. Innovate the hand and leg movements and increase and decrease the tempo for an effective workout. But remember to increase the weight of the sticks for the added toning of the arms and enjoy the benefits of a well-toned body.

Improve your Running Tempo If you are the avid runner or jogger and used to having your favourite tunes playing on your mobile especially if it is a iPhone , news is that they have designed an app that is extremely easy to use and allows you to accommodate every aspect of your fitness routine and track it. An easy fun app called the TempoRun has become one of the easiest ways to check how you’re running or jogging routine helps your cardiovascular activity. It can be synced with your iTunes library and even if you don’t have any songs in your songs library it has streaming TempoRadio powered by SoundCloud, which provides thousands of songs pre- categorized by tempo and genre Best of all, it also functions as a pedometer that tracks your performance, records the workout history and helps you improve upon your previous best time. It lets you tap out song's tempos yourself with its innovative beats per minute (BPM) tapper to make sure your beats are perfect. It categorizes your existing music library into different tempo levels 1-10, with 1 being a walk, 5 being a jog, and 10 being a sprint. It lets you know how far you have run, for how long or the number of calories you burned? The user profile displays all relevant running statistics such as distance, time and calories burned.

Yoga For Vertigo Problem Swdharma Yogi Dr. C.V. Rao of Kapila Maharshi Yoga Kendram presents yogic postures for treating people with Vertigo problems. He advises people with Vertigo to do these asanas step by step and how these asanas are beneficial for balancing the body and improving blood circulation to the brain which in turn can help in treating Vertigo.  

Fight cellulite with Fat   Cellulite - a bane for any woman and which affects close to 90% of the woman worldwide is basically a term used to describe the crinkled and uneven appearance of skin caused by fat deposits below the skin. Although scientists don't know exactly what causes it, it's believed to be related to the body's inability to get rid of toxins, fat and fluid which become trapped under the skin and cause fibrous tissue to become hard, which is responsible for producing the dreaded dimpling effect. There are various methods for improving the skin like massages, exercises, drinking lots of water ,expensive creams and visits to the doctor- but there is one new tip to fight cellulite i.e., with fat! Yes, it’s true ! Studies in science show that eating fat could help with reducing cellulite. But not just any fat - a special kind of fatty acid known as CLA (conjugated linoleic acid) that's found in beef. In a study conducted in Beverly Hills, California (and published in the Advances in Therapy Journal by Dr Lawrence Birnbaum) 60 females were given CLA for 60 days and 'in as many as 75% of the women, the appearance of the skin improved significantly, and thigh circumference was reduced by an average of 0.88 inch.' Now if you are a vegetarian not to worry you get these in a capsule form which are tad bit expensive to procure and buy.

Sneak Peak on Organic milk   Organic Milk and Alternatives: Organic milk is not  easily found in Indian markets and they are also comparatively expensive, anywhere in the world. But its good for health to consume organic milk as the cows, buffalos that produce milk are fed and treated free of pesticides, artificial hormones and antibiotics. Its even more important for kids to consume organic food as their bodies can't cope with toxins easily. If you find organic milk in tetra packs at the stores, considering to buy them is actually feasible as organic milk stays fresh longer than non-organic milk, and so instead of throwing away ordinary milk after the expiry date, you can use the organic version without fear as they are pasteurized differently. Another affordable option would be milk labeled "rBGH-free" or "rBST-free", these products are generally cheaper and donot have artificial hormones  though not completely organic.   Pump up the potassium: According to the Academy of Nutrition and Dietetics, increasing potassium intake in conjunction with decreasing sodium may lower the risk of high blood pressure. Fill your diet with potassium rich products including fruits, vegetables and low-fat or fat-free milk or  yoghurt. But for people suffering from kidney disease: High potassium levels may cause an irregular heartbeat or a heart attack. 

Follow her fitness plan   We have seen many star children who have made their entry into filmdom and have been successful too. But their success story was not so simple. They have put in a lot of hard work in training to act, emote and the most important of all  to get into shape and stay slim and fit. We found this interesting information about actress Sonakshi Sinha’s fitness regime which helped her loose 30 kgs and we thought that it should be defiantly shared with you. Before she entered films she was 90 kgs due to a highly inactive lifestyle and junk food eating. So to change that she went into a strict diet and workout routine. Work-out routine Apart from the  cardio  and weight training, she also included cycling, tennis, swimming and functional training in her routine. Thrice-a-week, she also did hot yoga to help her lose weight and tone her body. Diet She gave up her favourite dishes stopped eating junk food completely and started eating well-balanced meals. She was on a high-protein, low-carb diet to support her strenuous work out. .  Eating small meals every three hours helped her keep her energy high and burn more calories. Here’s what her diet plan consisted of: Breakfast: Cereal and milk or whole wheat toast Mid morning: Some dry fruits and a cup of green tea Lunch: Home-made roti and sabzi with salad Evening: A fruit or a cup of green tea Dinner: Dinner was eaten early and consisted of only protein food like dal, chicken, egg whites and fish. She did not have carbohydrates after 6 pm. She had  green tea throughout the day and also a lot of water to keep her hydrated The gym sessions caused a lot of pain and aches but she kept motivating herself and challenging herself with losing hope and eventually lost 30 kgs. This hasn't ended here and she is still continuing with her regime and looks fab. A success story that we could learn  and imbibe from.

5 Fitness Mistakes to Avoid     Learn from these 5 common mistakes in order to prevent falling away from your 2 months past-New year resolution! It helps with loss of motivation.  1. Focusing on just one aspect of wellness: To achieve a total wellness goal, its important to follow a complete program which includes nutrition, resistance training and cardiovascular exercises-all leading to a "synergy" effect that produces maximum results. 2. Not cleaning up a wrong diet first: The first step towards the goal should be correct healthy diet and nutrition. Instead if we start off with the exercise routine, but still continue eating high fat, caloric food, we will be where they started, except for the tiresome effort.  A good nutritious diet will increase body energy. This prepares the body for more intense exercise, and we will feel better while still working out.  Remember that meals can't just be healthy--they must be a balance of carbohydrates, proteins and essential fats. Vitamin/mineral supplementation is also important to ensure we get the required amounts of essential micro nutrients and antioxidants. 3. Going too fast: Our body needs time to adjust to the sudden exercise routine and similarly, needs time everytime we start a new exercise. Gradually build up intensity and duration of work out to avoid unnecessary soreness of body muscles, injury and discomfort. This gradual pace will help us enjoy the work out process.  4. Skipping out on warming up, cooling down and stretching steps: Cutting through a warm up step forces the body to stretch beyond its preparation and causes injury and tiresomeness.  A 5-10 minute cool down step is also essential between exercises to reduce the amount of adrenaline in the blood, to flush out toxins and muscle soreness.  Don't forget to stretch. When joints and muscles are stretched, their range of motion increases overtime, phasing out from a stiff body.   5. Acting on bad advice: Don't start working on an exercise just because someone suggested it, or you saw it on TV. To achieve significant long-term results, seek an expert advice. Some exercises are not meant for everybody, in such scenarios, experts definitely play a key role. Doing a wrong exercise may put your body in jeopardy. You might have regrets later!

Food influences Your Mood     We have read enough about food, dietary food, food for diabetes and other food related content .So as part of this food related journey we have identified that food also influences you mood. Obviously the ice cream elevates the child’s mood and the freshly baked pizza with all the toppings is bound to make your mouth water and in turn the very thought of it elevates your mind and leads to  happiness. Many studies have shown the relationship between physical activity and mental health, and have proven that regular exercise can help relieve depression. An old study conducted by doctors in Canada  and published in the Canadian Journal of Psychiatry 2012 also shows the relationship between the foods you eat and your mental health. The study shows that the amounts of calories, carbohydrates, fiber, fat, and vitamins and minerals in people’s diets relate closely to their mood and mental function. This is important evidence of just how important good nutrition is, not only for your physical health but also your mental health. The doctors propose more research to understand just how exactly food affects mood. Most people, especially those who experience mood disorders, may need to improve their diet and eat more nutritious, unprocessed, natural foods. Including fresh fruits, veggies, leafy vegetables and lean meats in your diet is very important and an oft repeated sermon. The difference is you could make these more palatable by cooking them in a healthy and appealing style to suit your palate. You could also consider meeting a dietitian or nutrition expert for more help. Try alternate healing processes like Naturopathy to experience this. At the end of the day you are what you eat and a healthy body leads to a healthy mind!

ఇవి తింటున్నారా       . ఆహారంలో నూనె గింజల వాడకాన్ని పెంచాలట వీటి వల్ల కొవ్వు పదార్దాలే కాకా పిండి పదార్ధాల వంటి శక్తినిచ్చే పోషకాలు కూడా ఎక్కువగానే లభిస్తాయి అంటున్నారు నిపుణలు. గోధుమ పిండిలో సగానికి రాగుల పిండి గాని, జొన్న పిండి కానీ, సజ్జలు లేదా మరేదైనా చిరుధాన్యాల పిండిని కలిపి వాడుకోవచ్చు. అలాగే గోధుములు పిండిగానే లేదా నానాబెట్టి మొలకెత్తించి, చిటికెడు ఉప్పు, నిమ్మరసం కలిపి తీసుకుంటే శరీరానికి విటమిన్ -సి కూడా అందుతుంది. అలాగే అటుకులలో ఇనుము అధికంగా వుంటుంది. కాబట్టి ఒకరోజు టిఫిన్ గా దానితో ఉప్మా, పులహోర వంటివి చేయటం మంచిది. అలాగే అటుకులని పాలతో కలిపి తీసుకుంటే అధిక పోషకాలు లభిస్తాయట కూడా. ఆలోచిస్తే మీకు బోల్డన్ని చిట్కాలు తోచవచ్చు అవి మాతో పంచుకోండి.

HEALTH WITH COCONUT OIL     Replace and Enjoy Keeping aside its new taste which might take you some time to get used to, If you'd like to start eating this delicious coconut oil, remember: Replace unhealthy fats with coconut oil; don't add it on top of the fats you're already eating. Eating one to two tablespoons daily is a good amount, but because it is high in calories and fat, i don't recommend eating much more than that. Limiting your intake of unhealthy saturated fats, as well as trans fat, is also recommended.  Working coconut oil into your existing culinary routine is easy. Instead of using butter in baking, substitute coconut oil using a simple 1:1 ratio. Coconut oil is great to cook with, too. Unlike Olive oil, which is a medium-temperature oil (it evaporates when you cook on high flame), coconut oil can be cooked at high-heat making it ideal for dishes like stir-fry. It adds flavor when cooking or roasting any vegetables, and makes a delicious complement to bitter veggies like Karela (Bitter gourd) or Kale. You can also find other ways to substitute coconut oil, such as using it on your morning toast in place of butter.  Choosing to Supplement   If you don't like coconut oil or aren't having success working it into your diet, you might consider taking a dietary supplement. To support the health of your entire body, Doctors usually recommend 2000 to 4000 milligrams daily, although you should check with your Doctor to determine the right dosage for you. An Organic extra virgin supplement is a good choice.  As you can see, the coconut palm is not only picturesque but also offers significant health benefits.   

 HEALTHY COCONUT OIL?     Coconut trees are not just famous for their cool coconut water, and by products, they come with benefits beyond tropical scenery and tasty desserts.  Coconut oil, in particular, can help keep your body healthy. The waxy, sweet-flavoured oil can be used both in food and on the body, giving it a variety of uses that support wellness. We,Indians know it, very well.  From fighting bacteria and viruses to moisturising skin and hair, this incredible oil is a natural, inexpensive way to support the health of our body--both inside and out. To take advantage of all coconut oil has to offer, here's what we need to know.  Healthy Saturated Fats? For years, coconut oil was considered unhealthy because it contains saturated fat. Furthermore, its bad reputation was based on a highly processed version of the oil called partially hydrogenated coconut oil, which goes through chemical processes that kill essential fatty acids, antioxidants and other key nutritional components. Yet today, scientists are beginning to recognize that not all saturated fats are unhealthy, and additional studies are discovering the benefits of the less processed, virgin form of the oil.  Virgin Coconut oil's main benefits come from the saturated fat lauric acid, a medium-chain fatty acid that supports total wellness; other beneficial medium-chain fatty acids in the oil are capric acid and caprylic acid. Coconut oil also contains vitamin E, an antioxidant that protects the body from free radicals, which can damage cells and lead to a number of diseases.  We will come back to some key benefits of coconut oil in our next article......

Benefits of Meditation- 4 Physical Health     In the final of the Benefits of Meditation-4 series, we see how meditation can yield physical health and recovery along with self-healing benefits to be found as well. Studies show that for those struggling to recover from addictions, meditation is a powerful tool that helps an individual find the peace, calm, and mindfulness required to break the cycle. It can also help the body produce the hormones and natural chemicals needed to fill the void that addiction creates. Meditation also helps those who have struggled with long-term illnesses to find their center again and give the body the healing it needs. Surgical patients, as well, have found that meditation can be an easy way to stimulate blood flow, healthy enzyme and hormone production, and trigger those pain-fighting genes. Pain medications, ice packs, and rest can take a patient part of the way back from a major surgery, but the meditative aspect should be present to ensure total healing inside and out. These self-repair mechanisms make up what is often referred to as the parasympathetic nervous system, the direct opposing force to the stress-induced sympathetic nervous system. When this force is activated in the body, healing can begin and the body can be both repaired and protected from future threats. The body’s natural healing energy is triggered by meditation and can give a powerful boost to an individual’s journey to recovery. Rest, relaxation, and meditation can all contribute to a healthy and speedy recovery from surgery. Dr. George Bitar, MD, of Bitar Cosmetic Surgery Institute , Virginia ,knows the importance of coaching his patients from the consultation through the surgery and throughout the essential recovery period following it. He often recommends using meditation and similar natural therapies to encourage the body’s natural healing process to bring the body back to where it was, if not better than ever before.

Benefits of Meditation-3 Mental Health     Stress isn’t the only emotional or mental state that can benefit from regular meditation. In fact, many psychologists and therapists often recommend meditation to their patients to help them heal their own emotional troubles. When we meditate, the mind is cleared of emotions and thoughts, giving us time to heal ourselves in a way. Your state of mind becomes something you can alter and change, because once you have the power to clear it away, you learn that you have the power to choose how you feel about different aspects of your life. In this way, meditation can be a very self-empowering practice that gives people the control over their emotions and the ability to choose positive thoughts over negative, optimism over cynicism.  Sometimes referred to as emotional pollution, bad thoughts can be banished by choice once a person has grown in their meditative experiences. When we speak of good mental health this in turn affects out physical state of being and keeps us healthy and happy. The adage which is often told is a healthy mind leads to a healthy body. Even though many of us know the power of meditation we don’t practice it as we feel that it requires a time and place for it. Meditation is a state of being which one can acquire sitting anywhere. Be it your home, office or a garden. The benefits of mediation plays a major role in our mental health.