Some Exercises to Make you Fit     To be a healthy woman all you need is a 15 minute workout. You don’t believe me? You must check out this exercise routine that can enhance your health to a great extent. First exercise requires you to stand with your feet apart and toes turned outwards. Squat down with your elbows bent and your fists to your chest. The second exercise is to put your feet against the wall and walk forward until your body is at 90 degrees. This will help in strengthening your upper back and shoulders. Your next exercise will be to run in the same spot until 10 counts. Do this at least 3 times for best results. Another exercise is to hold a pair of dumbbells and stand on one leg. Its very simple. Hold the dumbbells in both your hands and gently lift your right leg up in the air. Hold in this position for two minutes and then try the same with your left leg. This will prevent a back ache. Another interesting exercise is to lie on your left side and lift your upper body with your elbow. Hold in this position for 30 seconds and try the same on your right side. Push ups are also a great way of staying fit. 10 push ups everyday can make you fit and healthy. Lie straight on your back and put your feet firm on the ground. Then lift your back with the help of your legs and hold it in their for two minutes. These exercises on a daily basis for a fit and heathy body.   - KRUTI BEESAM  

మామిడిపండుతో బ్రెస్ట్ క్యాన్సర్ను ఎదుర్కోవచ్చు!   మిగతా పండ్లతో పోలిస్తే మామిడి పండులోని పోషక విలువల గురించి ప్రచారం తక్కువే! భారతీయుల ఇంటింటి ఆహారమైన ఈ మామిడిపండు గురించి పాశ్చాత్యులు కాస్త చులకనగానే చూస్తారు. మామిడి కేవలం జిహ్మచాపల్యాన్ని తీర్చే తీపి పండుగానే గుర్తిస్తారు. కానీ అదే పాశ్చాత్య దేశమైన అమెరికాలో మామిడిపండు గురించి ఓ ఆసక్తికరమైన పరిశోధన జరిగింది. స్త్రీ జీవితంలో విషాన్ని నింపే బ్రెస్ట్ క్యాన్సర్ను మామిడిపండు ఎదుర్కొంటుందని నిరూపించింది. మామిడిపండులోని polyphenol అనే రసాయనాలు కేన్సర్ కణాల మీద ఏ మేరకు ప్రభావం చూపుతాయో గమనించారు పరిశోధకులు. ఇందుకోసం పెద్దపేగు, వక్షోజాలు, ఊపిరితిత్తులు, ప్రొస్టేటు తదితర కేన్సర్ కణాల మీద ఈ polyphenolsను ప్రయోగించి చూశారు. వీటిలో ప్రొస్టేట్, లుకేమియా, ఊపిరితిత్తుల క్యాన్సర్ కణాల మీద మామిడిపళ్లు ఎంతోకొంత ప్రభావం చూపినట్లు గ్రహించారు. ఆశ్చర్యకరంగా వక్షోజ (breast), పెద్దపేగు(colon) క్యన్సర్ కణాలని నిరోధించడం, నాశనం చేయడంలో beమిడిపండ్లు అద్భుతమైన ప్రభావం చూపాయట! చాలా క్యాన్సర్ చికిత్సలలో క్యాన్సర్ కణాలతో పాటుగా ఆరోగ్యవంతమైన కణాలు కూడా దెబ్బతింటూ ఉంటాయి. దీని వల్ల రోగి నీరసించిపోవడం, మళ్లీ క్యాన్సర్ బారిన పడటం జరుగుతుంది. కానీ మామిడిపండు నుంచి తీసిన రసాయనాలు మాత్రం కేవలం క్యాన్సర్ కణాల మీదే దాడి చేయడం గమనార్హం. మామిడి నుంచి తీసిన polyphenols క్యాన్సర్ కణాల మీద పనిచేసే తీరు కూడా చిత్రంగా ఉంది. విచ్చలవిడిగా పెరిగిపోతున్న క్యాన్సర్ కణాలను నిరోధించడంతో పాటుగా.... దెబ్బతిన్న కణాలను బాగుచేయడం ద్వారా polyphenols అద్భుతమైన ప్రభావాన్ని చూపాయట. తమ పరిశోధనతో మామిడపండు సత్తా తెలిసింది కాబట్టి, polyphenolsను తీసిన మందులతో క్యాన్సర్ చికిత్సను ప్రారంభించే ప్రయత్నాలు మొదలుపెట్టాలని పరిశోధకులు కోరుకుంటున్నారు. ఆ మందులు, చికిత్సలు అందుబాటులోకి వచ్చేందుకు కొంత కాలం పడుతుంది కాబట్టి, ఈలోగా తియ్యటి మామిడిపంఢ్ల రుచిని కాస్త ఆస్వాదిస్తే సరి! - నిర్జర.  

  Pistachio Power   Eating nuts is what every parent wants his/her child to get habituated to....i wonder if the parents do the same at their age !!? Yes, not many of us consume as many dry fruits as necessary per day, among the adult group. A famous journal published a study on Pistachios. It says that Pistachios have the power to reduce bad cholesterol, control blood sugar and improve overall blodd vessel health. In this study, 60 adults with poor cholesterol lipid levels were the test subjects. They were split into two groups. One group was given LifeStyle Modifications (LSMs) only while the other group was given LSMs and also 40grams of pistachios every day over a period of three months. In comparison, between the two groups, the group that consumed Pistachios had improved their good cholesterol levels and their bad cholesterol levels went down significantly. This group also exhibited lower blood sugar level on fasting, better artery health, better expansion and contraction of arteries too. Every natural fruit and nut that is harmless and edible has its own benefits. Fruits, Vegetables, Pistachios and other nuts are good not only for the children, they can also help a hundred year old. Follow the 'Nut Job', hereon !! ...Prathyusha Talluri

 Whole Body Workout Exercises watch Whole Body Workout Exercises by Fitness Trainer Paulomi.  

Fashion in Fitness Yoga mats and Exercise mats have become a necesity these days....gone are the days of plain colored yoga mats...these days they come in exclusive prints, organic designs, with wide variety of choice for buying. Some sites even offer customising these mats with names and quotations. Manufacturers are even selling bags and slings to carry these mats easily to a yoga studio or for a pilates session. Rubber mats are no longer the only options. Dhurries and mats made of other organic materials like jute etc., are available across the country in many stores and online shopping sites too. Exercise mats are now sold in Square and round shapes too, not just the long rectangular ones anymore. Why continue exercising on boring mats...its always fun and exciting to start a fitness regime on a colorful and interesting mat that has a character. Be a fitness fashion icon!!! -Pratyusha.T

బరువు తగ్గాలా?   బరువు తగ్గడానికి కొంతమంది చాలా కష్టపడిపోతుంటారు. అలా కాకుండా మంచి బలమైన ఆహారం తీసుకుంటూనే బరువు తగ్గించుకోవచ్చు. అసలు ఎలాంటి ఆహారం తీసుకోవాలో దానికి సంబంధించిన వీడియో క్రింద ఇచ్చాం. ఒకసారి చూసి మీరు కూడా ట్రై చేయండి.    

Shoes that fit Right     Choosing the right shoe for your work out can be real headache .If you are the running and jogging type you need to buy something that suits both and if you are into doing floor exercises you need to buy what suits the hard floor. Choosing the right shoe is very important to avoid any kind of damage to your feet and muscles.   Catherine Cheung, DPM, a podiatrist and foot surgeon with the Post Street Surgery Center in San Francisco, says runners land more on their forefoot while walkers have a heavier heel strike. "So for running," she says, "you want a shoe that has more cushioning on the forefoot, while walking shoes should have stiffer rubber to support the heel."   Now the latest fad is to buy a good cross-trainer shoe which will allow you to do the treadmill, walk on the hard road and some  light jogging," Kathleen Stone, DPM, President of the American Podiatric Medical Association, says.  To choose a good cross-trainer, you should look for: • A firm heel • Good support -you shouldn’t be able to bend the shoe too easily • Light weight -you don’t want to add a lot of weight  to your feet But if you are going to participate in a particular sport on a regular basis you should choose a specific shoe as they give the right support for the activity you engage in like running, trekking, marathons, gym floors.  

బరువు తగ్గాలంటే పాటించాల్సిన ఆరు సూత్రాలు     నమిలి తినాలి:- వినటానికి ఆశ్చర్యంగా ఉంటుంది కానీ మనలో చాలామంది ఆహారాన్ని నమిలి తినరు. గబగబ తినేస్తారు. దీని వల్ల ఆహారంలో ఉండే కొన్ని రకాల పీచు పదార్థాలు జీర్ణం కావు. అందువల్లే ఆహారాన్ని నెమ్మదిగా నమిలి తినమని నిపుణులు సూచిస్తూ ఉంటారు. నెమ్మదిగా నమిలినప్పుడు నోటిలో లాలాజలం ఊరుతుంది. దీనిలో ఉండే ఎంజైమ్‌లు ఆహారం త్వరగా జీర్ణమయ్యేలా చేస్తాయి.   ఎక్కువ అల్పాహారం:- గబగబ ఆఫీసులకు, కాలేజీలకు బయలుదేరేవారికి కష్టం కానీ.... ఉదయం పూట ఎక్కువ తింటే ఎటువంటి జబ్బులు దగ్గరకు రావంటున్నారు నిపుణులు. దీనికి ఒక కారణముంది. రోజంతా పనిచేయాలంటే మన శరీరానికి పోషక పదార్థాలు అవసరం. లేకపోతే అవసరమైన శక్తి అందదు. అందువల్ల పొద్దుటిపూట వీలైనంత ఎక్కువ తిని.. మధ్యాహ్నం భోజనం తక్కువగా తినమని నిపుణులు సూచిస్తున్నారు.   రాత్రి కొద్దిగానే:- కొంత మంది రాత్రి చాలా ఎక్కువగా తింటారు. దీని వల్ల మన జీర్ణ వ్యవస్థ ఇబ్బంది పడుతుందని నిపుణులు చెబుతున్నారు. శరీరంలో మిగిలిన అవయవాల మాదిరిగానే మన జీర్ణ వ్యవస్థకు కూడా విశ్రాంతి ఉండాలి. రాత్రి ఎక్కువగా తినటం వల్ల జీర్ణవ్యవస్థకు తక్కువ విశ్రాంతి దొరుకుతుంది. దాని ప్రభావం మర్నాడు ఉదయం శరీరంపై పడుతుంది. రాత్రి ఎక్కువ తినేవారు సాధారణంగా ఉదయం తక్కువగా తింటారు. దీని వల్ల పగలంతా శరీరానికి అవసరమైన పోషక పదార్థాలు లభించవు.   గ్లౌసిమిక్ ఇండెక్స్ కూడా ప్రధానమే:- మనం తినే ఆహారపదార్థాలలో కొన్ని త్వరగా.. కొన్ని ఆలస్యంగా శక్తిని విడుదల చేస్తాయి. ఆలస్యంగా శక్తిని విడుదల చేసే ఆహారపదార్థాల వల్ల మన శరీరంలో చక్కెర నిల్వలు అదుపులో ఉంటాయి. ఆహారపదార్థాలు శక్తిని విడుదల చేసే స్థాయిని నిర్ధారించే టేబుల్‌ను గ్లౌసిమిక్ ఇండెక్స్ అంటారు. ఉదాహరణకు బ్రౌన్ రైస్, గోధుమలు గ్లౌసమిక్ ఇండెక్స్ ప్రకారం నెమ్మదిగా శక్తిని విడుదల చేస్తాయి. మైదా త్వరగా విడుదల చేస్తుంది. అందువల్ల బ్రౌన్ రైస్, గోధుమతో చేసిన పదార్థాలను తినటం వల్ల శరీరంలోని శక్తి సమతౌల్యంలో సమస్యలు ఏర్పడవు.   సరైన వంట:- మనం తినే పదార్థాలతో పాటు వాటిని వండే పద్ధతి కూడా ముఖ్యమే. ఉడకపెట్టిన పదార్థాలలో తక్కువ కేలరీలు ఉంటాయి. వేయించిన పదార్థాలలో ఎక్కువ కేలరీలు ఉంటాయి. అందువల్ల వేయించటం తప్పనిసరైనప్పుడు ముందు ఆ పదార్థాన్ని ఉడకపెట్టాలి. ఆ తర్వాతే వేయించాలి.   ఎక్కువ నీళ్లు:- ప్రతి రోజు వీలైనన్ని ఎక్కువ నీళ్లు తాగాలి. నీరు మన ఆకలిని నియంత్రించటమే కాకుండా శరీరపు ఉష్ణోగ్రతలను నియంత్రణలో ఉంచుతుంది. శరీరంలో మలినాలను బయటకు పంపటంలో కూడా నీరు చాలా ప్రముఖ పాత్ర వహిస్తుంది.  

 Healthy Coconut Oil-2     Antibacterial properties: Coconut oil has natural antibacterial properties that help boost immune function and fight off illness-causing viruses and bacteria. It also helps protect the body from ringworm, yeast, candida and intestinal parasites, among other issues. Whats great about the oil is that its texture allows for easy external application, and it can be used for skin issues like diaper rash, eczema and acne. Of course, be sure you're storing the oil you use on your body in a separate container from the one containing the oil you use for cooking. Weight and Cholesterol maintenance: Research shows that, women who had abdominal obesity(excess belly fat), adding coconut oil to their diets reduced body mass index (BMI), waist circumference and "bad" LDL Cholesterol, while raising "good" HDL Cholesterol. Replacing cholesterol-raising fats like butter with a healthier fat like coconut oil is a great way to support weight loss and help maintain healthy cholesterol levels. And healthy weight and cholesterol levels are also good for the heart. Skin and Hair health: Coconut oil is naturally moisturizing, making it good to use externally on dry skin and hair. It also contains the antioxidant Vitamin E, which has a protective effect on the skin and supports healthy aging by reducing free radical damage. I recommend using organic coconut oil to limit exposure to toxins and chemicals. Diabetes support: Emerging studies show evidence that coconut oil supports the health of those with or at risk for Type 2 Diabetes. Research published in a American Heart Association's journal found that "dietary supplementation with MCFA ( medium chain fatty acids) found in sources like coconut oil may be beneficial for preventing obesity and peripheral insulin resistance" conditions that can lead to diabetes. We will learn about how to replace other cooking oils with coconut oil and its supplementation in our next article.

బ్యాలెన్స్ డైట్   శరీరంలోని జీవక్రీయలు సవ్యంగా సాగడానికి.. ఆరోగ్యంగా ఉండాలన్నా సమతుల ఆహారం తీసుకోవడం తప్పనిసరి. అసలు సమతుల ఆహారం అంటే ఏమిటి..? అది తీసుకోకపోతే ఏం జరుగుతుందో తెలుసుకోవాలంటే ఈ వీడియో చూడండి.

Quinoa's Nutrition Value Makes it a Superfood!     Quinoa is a grain that originated in the mountainous regions of South America that has gained a lot of popularity over the last few years due to its significant nutrition and health benefit. It contains all nine amino acids that are vital for muscle growth and development. So if you want to build muscle, then quinoa is a complementary of animal products. Animal products provide protein, but they are loaded with cholesterol. One cup of quinoa provides about 220 calories and 8 grams of protein. This is the protein equivalent to one egg or approximately one ounce of chicken, fish, or other animal protein. Another good reason to have Quinoa is it contains more vitamins, nutrients, and antioxidants than any other grain. In fact, you’ll get an impressive list of vitamin B6, thiamin, niacin, potassium, and riboflavin, plus minerals like copper, zinc, magnesium, and folate, as well as the antioxidants phytonutrients quercetin and kaempferol, which lend anti-inflammatory and disease-fighting prowess to each bowl consumed. Quinoa may be beneficial for who are following a gluten-free diet and might be concerned about nutrients they are missing by eliminating gluten-containing grains from their diets. Did you know that Quinoa aids in keeping diabetes at bay? It turns out that eating quinoa also reduces your chances of developing type 2 diabetes, but it can also help you keep those glucose levels balanced if you already have diabetes. This is due to the fact that it’s rich in complex carbohydrates, or healthy carbohydrates, that slowly digest and keep you satiated for longer while keeping your blood sugar and appetite level. Our diet lack required intake of fiber which is alarming reason for many of health problems like obesity, craving for calorie dense food, heart disease, diabetes, etc. Fiber is required for multiple functions that make it vital. Quinoa can fill those gap in your diet. The fiber content of quinoa is double than that of other grains that we usually eat such as wheat, a major source of energy and fiber. It contains both soluble and insoluble fiber. But the quantity of insoluble fiber is quite high thus lowering its benefit. ..Divya

Difference between Vegan and Vegetarian diet!     Vegan diet is seen as a subset of various possible vegetarian diets/lifestyles. And it is being chosen by a lot of people over vegetariansim and non vegetarianism. The general interpretation is that a vegan will not consume any foods of animal origin, not even honey, while a vegetarian might consume eggs (ovo-vegetarian), or dairy (lacto-vegetarian). Another general interpretation is that Veganism is a subdivision of Vegetarianism. However, some people believe that the only true vegetarian is a vegan. Virtually all vegan societies also add that a vegan does not use products that come from animals, such as leather, wool, down, cosmetics, or products which have been tested on animals. Videos on the cruel way in which animals are bred for eventual slaughter are pushing most of the people into choosing this diet. Vegans do not consume or use dairy products or eggs even though doing so would not kill the animal. Part of the reason is a belief in the absolute right of animals to exist freely without human interference, but also because many commercially-raised egg-laying chickens and dairy cows are slaughtered when their productivity declines with age. Since animal products are the most convenient sources of protein and iron, vegans have a hard time getting an equal fix, which isn’t to say it’s impossible. Studies cited a cup of cooked lentils and a cup of cooked black beans each pack 18 grams of protein; a veggie burger patty packs 13g of protein; while 4 ounces of firm tofu packs 11g of protein. While Vegetarians eliminate animal products, too, but the dairy can stay if the dieter wants. Vegetarians have long been hailed as the healthiest eaters. A study published found people who mostly adhere to a pro-vegetarian diet (70 percent of food intake is derived from plants) were less likely to die from cardiovascular disease. And a slew of other research have associated this particular diet with reduced risk for certain types of cancer, high blood pressure, and early death. And again, like vegans, maintaining a mostly plant-based diet is beneficial to the environment. Eating animal fats and proteins has been shown in studies to raise a person's risk of developing cancer, diabetes,rheumatoid arthritis, hypertension, heart disease, and a number of other illnesses and conditions. The fat and protein content of cow's milk is very different from human milk, leading some experts to suggest that we are not designed for consuming cow's milk. Whole grains, vegetables, fruits, and legumes contain no cholesterol and are low in fat, especially saturated fats. They are also high in fiber and other nutrients. There are several plant based foods that are good sources of protein, such as beans, peanuts, and soya. veganism is very restrictive. While protein and iron can be otherwise sourced, vitamin B12 another vitamin rich in animal products is harder to get. There’s also a tendency for meat-free eaters to fill the animal void with processed foods. The trick, as experts would tell you, is not to go all-vegan or all-vegetarian at once; gradually phase meat out of your diet, while adding more vegan- and vegetarian-friendly options.     ..Duivya

  మనం తినే ఆహారాన్ని బట్టి ఆరోగ్యం ఆధారపడి ఉంటుంది. ఫాస్ట్ ఫుడ్స్ లాంటివి జబ్బులపాలు చేస్తాయి. పోషక విలువలు లేని ఆహారం తిన్నందువల్ల ప్రయోజనం ఉండదు. కొన్నికొన్ని పదార్థాలు మంచి పోషకాలతో శక్తిని చేకూరుస్తాయి. మరికొన్ని పదార్థాల్లో మెడిసినల్ వాల్యూస్ ఉంటాయి. అలాంటివాటిని తప్పక తినాలి. ఉసిరికాయల్లో ఎన్నో ఔషధ గుణాలు ఉన్నాయి. కనుక ఉసిరికాయలు తినడం అవసరం. దానివల్ల ఎన్ని లాభాలున్నాయో తెలుసుకుందాం.   * శరీరంలో ఉండే వేడిని తగ్గించి చల్లబరుస్తుంది. * కాన్స్టిపేషన్ సమస్య ఉంటే తగ్గుతుంది. * సి విటమిన్ అధికంగా ఉన్న ఉసిరికాయలు ఐరన్ , ఇంకా ఇతర ఖనిజాలను శరీరం గ్రహించేలా చేస్తాయి. * అజీర్ణం, కిడ్నీ సమస్యల్లాంటివి ఉసిరితో తగ్గుతాయి. * మధుమేహ వ్యాధి నియంత్రణలో ఉంటుంది. * ఎర్ర రక్తకణాలు పెరిగేందుకు ఉసిరి తోడ్పడుతుంది. * ఆమ్లాలో రోగ నిరోధక శక్తి పుష్కలంగా ఉంటుంది. * ఆకలి మందగించడం, నోరు సహించకపోవడం లాంటివి తిగ్గుతాయి. * ఉసిరితో కంటిచూపు మెరుగవుతుంది. * ఉసిరికాయలు తిన్నా, ఆమ్లా ఆయిల్ వాడినా జుట్టు రాలదు. బాగా పెరుగుతుంది కూడా. కొలెస్ట్రాల్ స్థాయిని తగ్గిస్తుంది. ఇన్ని లాభాలు ఉన్నాయి కనుక ఉసిరికాయల సీజన్లో వాటిని సంపాదించి ఏదో ఒక రూపంలో సేవిద్దాం.

The Green Wonder     Spinach or Palak as we call it, is one of the most consumed green leafy vegetable. It is a good source of vitamins A, B2, C, E and K, iron, calcium, magnesium, manganese, phosphorus, zinc, selenium, copper, folate, protein and dietary fiber. Plus, it is loaded with flavonoids and carotenoids. Scientifically known as as Spinacia oleracea, spinach belongs to the amaranth family and is related to beets and quinoa. Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer and reduce blood pressure levels. Cooking spinach actually increases its health benefits! Just half a cup of cooked spinach will give you thrice as much nutrition as one cup of raw spinach. That’s because the body cannot completely break down the nutrients in raw spinach for its use. Unprocessed or raw spinach contains amino acids, carotenoids, potassium, iodine, magnesium, iron, Vitamin C, A, E, B Complex and K. All the minerals present in this healthy vegetable are alkaline in nature. Thus, they help maintain the pH level balance in the body. There’s a compound in spinach called oxalic acid, which blocks the absorption of calcium and iron. An easy way to solve this problem is to pair spinach with a food high in vitamin C. Spinach contains antioxidants lutein and zeaxanthin in plentiful which protect the eye from cataracts and age related macular degeneration. Zeaxanthin is an important dietary carotenoid which is absorbed into the retinal macula lutea in the eyes, providing light filtering functions. Spinach also contains vitamin A which is required for maintaining healthy mucus membranes and essential for normal eyesight. Did you know that freezing spinach diminishes its health benefits? So in order to get the best from the leaf is to buy it fresh and eat it the same day. Most of the carbs in spinach consist of fiber. Spinach also contains 0.4% sugar, mostly glucose and fructose. Most nutrients in spinach are alkaline in nature. Due to the very high alkalinity of spinach juice, you get substantial, natural relief from rheumatoid arthritis. In addition to this, spinach also clears out various tissues in the body and helps maintain your blood’s alkalinity level. What few know is that it also very good for digestion. Spinach eases constipation and protects the mucus lining of the stomach, so that you stay free of ulcers.  It also flushes out toxins from the colon. ..Divya

Cinnamon and Honey have Some Unbelievable Benefits!     There are a number of health benefits of honey and cinnamon which include a strong immune system, digestive system, healthy heart, bones, skin, teeth, and hair, weight loss, itching, and arthritis. Honey comes with a number of health benefits when consumed individually, and when consumed in combination with a number of food items, the most useful combinations are formed with cinnamon, ginger, and milk. Both honey and cinnamon are individually used for dental care. A mixture prepared from the two is also useful in dental care, particularly in removing bad breath and toothache.   Honey and cinnamon can help bring down high blood pressure numbers when used consistently. Since high blood pressure is a precursor to serious heart problems, it’s important to keep your blood pressure at healthy levels. Honey has been shown to help prevent blood pressure from getting to high levels. Cinnamon has been shown to actually lower blood pressure when it has reached higher than desired levels. The combination of the two means you’re getting both preventive and immediate help for high blood pressure.   This mixture has been found to manage the pain caused by arthritis. Research also shows that a lot of people said that it has provided them a relief from the pain they have had for years. You should consume this mixture of 1 Cup of hot water 2 Teaspoons of honey 1 Teaspoon of cinnamon daily both in the morning and evening as well. It could be the anti-inflammatory properties of each item that cuts down their pain.   Many people have found that taking the mixture of honey and cinnamon can build up your vitality in about a week. The honey will give you a nice little boost without raising your blood sugar levels and you won’t have to worry about a jittery feeling like you would get from coffee. Use 1/2 Tablespoon of honey, a glass of water, a little bit of cinnamon sprinkled on the top. Just keep a container of this aromatic spice and a jar of organic honey at work and you can sip on a nice cup of tea in the afternoon. You’ll definitely feel refreshed.   One of the most intriguing benefits of using honey and cinnamon is the potential to ward off cancer with them. Research on a mixture of both is largely nonexistent, but studies have been done on the individual ingredients and the results are promising. Cinnamon alone has been touted as an anti-cancer spice, and honey has also gotten its fair share of attention as being helpful in fighting off cancer. When the two are mixed together you are getting the benefit of both at the same time, doubling the potency. It’s important to remember that these sort of results don’t appear overnight or from a one-time use. You’ll need to use this every day in order to reap the long-term benefits. ..Divya

Diet mistakes which ruin your weight loss journey     The sole aim of a good diet is to get fit and healthier. When you're working hard to achieve results, its important to make sure that you're not falling victim to these common dieting mistakes. Avoiding lentils is something that a lot of people do to lose weight, but do you know that it could be detrimental to your weight loss journey? You could be tricked into believing that legumes such as lentils, beans, and chick peas were bad for you. The theory that legumes are loaded with phytate and lectins (which make them hard to digest) is hard to ignore. That is, until you realise that you can neutralise these compounds simply by soaking legumes overnight in water.   The most vital meal of the day is your breakfast. The cliché is true: it's so important to start the day with a healthy meal, because research shows a good breakfast both boosts your metabolism and keeps you more satisfied throughout the day. And that means less reaching into the snack stash. Skipping meals may seem like a good way to skimp on calories, but it actually can lead you to eat more later on. If you don't eat lunch, for instance, you might overcompensate at dinner thinking you deserve the extra calories. Eat when you're hungry to keep hunger and portions in check.     A crash diet is a complete No No. It's tempting to try a restrictive diet when you want to quickly drop a few pounds. And although you may lose a bit of weight in the short term, you're doing more damage to your body in the long run. Also just because a food is healthy doesn’t mean you can eat a mountain of it. Switching from white rice to quinoa, eating nuts instead of chips, using olive oil instead of processed mayo these are all healthy changes but they aren’t low-calorie substitutions. Remember, it is all about portions. Remember that 'health' goes far beyond the food you eat and the exercise you do. Yes, it’s about being active and vibrant. But it’s also about living a life without limits or restrictions. - Divya  

    Is Peanut Butter a Healthy Food Option!     Peanut butter is one of the most regularly used bread spread while at the breakfast table. While most of us think it is filled with health benefits, do we really know how the bread spread does do to our health in real? Did you know that a lot of people who are calorie conscious do not opt for having peanut butter. Just for the fact that its high calorie content. A mere two tablespoons contains 200 calories, which, depending on your daily intake, could make up as much as 10 percent of your daily calorie allotment. A few heaping spoonfuls throughout the day, and you may quickly find yourself at half of your daily calorie intake. So how exactly does it promote a flat belly, and what else does peanut butter do to your body? Experts say Nuts have a healthy fat profile  including mono and polyunsaturated fats are rich in antioxidants, contain nutrients like potassium that help maintain a healthy blood pressure, are rich in fiber, and contain heart-healthy plant phytosterols. As far as weight loss goes, it may seem counterproductive to eat fats to lose fat, but peanut butter certainly proves that certain fats can help you ward off excess weight. Peanuts and peanut butter offer healthy levels of zinc. people who eat a diet rich in foods like avocado, olive oils, and peanut butter are more likely to not only lose weight, but also keep the weight off for longer than those who follow a low-fat diet.   Peanut butter's saturated-fat content is a concern for some people. Saturated fat was once deemed the demon of heart disease and was portrayed as evil by the fat-loss community. The truth is that saturated fat is not the root of all evil. In fact, it's actually beneficial to the production of crucial hormones and vitamins such as vitamin D. Eating peanut butter may help reduce risk of developing diabetes too. The protein, fiber and healthy fat in peanut butter can give you that kick you need to start the day on an active note and also to give you that much needed boost through the mid day. A study also found that those getting the most niacin from foods were 70 percent less likely to develop Alzheimer’s disease. Peanuts are one of the foods highest in niacin.   Peanut butter has higher antioxidant levels than apples, carrots, or beets, and is more on par with the levels found in blackberries and strawberries. Peanut butter contains high amounts of healthy fats, vitamins and minerals, and a decent amount of protein. Ideally, use an organic brand which contains just peanuts and salt. This kind is full of peanut flavor and doesn’t contain additives and is better for the environment too. Refrigerate it and turn it upside down in the fridge so the peanut oils and solids can re-mix. Peanut butter with no hydrogenated fats and no sugar is the best. ..Divya

Healthy food for Digestive System     Digestion is the mechanical and chemical breakdown of food into smaller components that are more easily absorbed into a blood stream, for instance. Digestion is a form of catabolism: a breakdown of large food molecules to smaller ones. The digestive system is very important for the maintenance of health. The digestive system processes everything we eat and drink to supply the body with the energy and material that it needs to function, build and maintain itself. It comprises the digestive tract from the mouth through the stomach, small and large intestines, to the anus. There are many areas in the digestive process where things can go wrong. Below we have addressed.   * Crohn's disease * Irritable bowel syndrome (IBS) * Hemorrhoids (piles) * Indigestion and  diarrhea We can reduce the risks of developing a range of Digestive System Disorders, and add many more years of healthy, active time to their life span, by eating a healthy, high fiber diet including lots of fresh fruit and vegetables, while avoiding processed foods, fast foods, and foods that are high in salt, sugar, and fat. You may benefit from including one or more of the following foods in your diet - all of them are rich in nutrients that are particularly important to the health of your digestive system. Ginger: Ginger is often used to settle an upset stomach or treat severe stomach ailments such as dyspepsa or colic. It is frequently used today in developing countries to treat diarhea. Ginger contains special enzymes responsible for catalyzing the proteins in your food, thus aiding in digestion and the prevention of craps.   Foods rich in fiber: Your body needs fiber. Once the missing fiber in the diet, you are prone to constipation, irritable bowel syndrome (IBS), heart disease and some cancers. Foods rich in fiber and filter to keep food in the digestive system to extract energy and nutrients, wastes also pushed back out. Please add to your daily diet you all kinds of vegetables, fiber from whole grains, whole grain products, fruits, vegetables, beans, peas, lentils … Water:   Drinking water between your meals cleans the stomach of the small trapped food pieces and gives it a rest so it can stop producing acids. Water also helps to clean the digestive tract of small pieces of food. Enzymes, water, and good bacteria all work together to maintain optimum digestion, nutrient absorption and health. Avocados: Avocados are one of the best foods you can eat for digestive health. Avocados work to stimulate the healthy functioning of your digestive organs, including your pancreas, gallbladder, liver and intestinal tract. Oats: Not only do whole oats contain plenty of soluble- fibre, they also provide significant amounts of selenium, thiamin, phosphorus, and manganese, and smaller amounts of copper, folate, vitamin E, and zinc. If you have to choose between rolled oats and quick oats, choose the rolled variety. Rolled oats are made with a steaming process that doesn't destroy many nutrients, while quick oats are made with dehydrating and pre-cooking processes, which typically leave oats extremely nutrient-depleted. Cod liver oil: Cold liver oil provides plenty of natural vitamin A, It also provides natural vitamin D, which we know is an extremely powerful immune system modulator, with research indicating that vitamin D may be critically important in preventing the development of autoimmune conditions, including those of the GI tract. If you want to build and maintain a healthy digestive tract for the long term, you really have to take a holistic approach and address several areas of your life: your food choices, eating habits, exercise habits, resting habits, and emotional health.