తరగడమే కాదు... పెరగడమూ అవసరమే!     అందంగా ఉండాలంటే స్లిమ్ గా, నాజూగ్గా ఉండాలి. అయితే సరిపడేంత బరువు కూడా ఉండాలి. నాజూకుతనం మోజులో పడి ఉండాల్సినంత బరువు ఉండకపోతే చాలా సమస్యలు వస్తాయి. అయితే బరువు తగ్గడం ఎంత సమస్యో కొలెస్ట్రాల్ పెరగకుండా ఆరోగ్యకరంగా బరువు పెరగడం కూడా అంతే సమస్య. కాబట్టి చక్కని ప్రణాళిక వేసుకుని, ఓ పద్ధతి ప్రకారం ఆహారం తీసుకుంటే ఫలితముంటుంది. అయితే ఎలాంటి ఆహారం తీసుకోవాలి అంటారా... ఇదిగో ఇదే!   * ఏమాత్రం ప్రమాదం లేకుండా బరువు పెరగేలా చేయగల ఆహారమంటే ఓట్స్ దే ప్రథమ స్థానమని చెప్పాలి. దీనిలో ఉండే పిండి పదార్థాలు బలాలన్నిస్తాయే తప్ప చెడు చేయవు. పైగా దీన్నిండా ప్రొటీన్లు, పీచు పదార్థాలు కూడా ఉంటాయి.  * రొట్టెలు కూడా బలవర్ధకమైన ఆహారం. బైటికెళ్లి నాన్ లు, బటర్ నాన్ లు తినకుండా ఇంట్లోనే జొన్నపిండితో కానీ రాగిపిండితో కానీ రొట్టెలు చేసుకుని తింటే బలానికి బలం, ఆరోగ్యం కూడా.   * లీటరు పాలలో ముప్ఫై గ్రాముల ప్రొటీన్లు ఉంటాయట. కాల్షియం కూడా ఉంటుందట. దీనిలో ఉండే కొవ్వు పదార్థాలు బరువు పెరిగేలా చేస్తాయట. అయితే ఎంత బరువు పెరగాలి అన్నదాన్ని బట్టి తీసుకునే మోతాదు ఉండాలి. కాబట్టి ఫుల్ క్రీమ్ మిల్క్ జోలికి పోకుండా... మామూలు పాలనే తగినంత మోతాదు తీసుకోండి.   * కోడిగుడ్డులో కూడా ప్రొటీన్లు అధికంగా ఉండాలి. కాబట్టి ఎగ్ ని మీ డైట్ లో మిస్సవ్వకండి.   * శరీరానికి హాని కలిగించని కొవ్వు, ప్రొటీన్లు అధికంగా ఉండే ఆహారమంటే పెరుగని చెప్పొచ్చు. పైగా ఇది జీర్ణశక్తిని కూడా మెరుగు పరుస్తుంది. కాబట్టి పెరుగుకు పెద్ద పీట వేస్తే పనైపోతుంది.   * ఆలివ్ ఆయిల్ లో ఆరోగ్యకరమైన కొవ్వు పదార్థాలు ఉంటాయి. ఇవి గుండెకు ఎటువంటి హానీ చేయవు. కాబట్టి ఈ నూనెను వాడండి.   * ఆహారంలో నట్స్ ఎక్కువగా ఉంటే త్వరగా బరువు పెరుగుతారు. * కార్బోహైడ్రేట్స్ ఎక్కువగా ఉండే దుంపలు, తృణధాన్యాలను తీసుకోండి. అయితే ఇవి మోతాదు మించితే ప్రమాదం. కాబట్టి ఎప్పటికప్పుడు బరువును చెక్ చేసుకుంటూ, అధిక బరువు పెరగకుండా చూసుకోవాలి.    * సాల్మన్ ఫిష్ తింటే త్వరగా బరువు పెరుగుతారని అంటారు. అవకాశం దొరికితే తినకుండా వదలకండి.    * పీనట్ బటర్ కూడా త్వరగా బరువు పెరిగేలా చేస్తుంది. కాబట్టి దీన్ని కూడా ఆహారంలో చేర్చండి.      ఇంకా బాదం, జీడిపప్పు, అవిశె గింజలు, అరటిపండ్లు, కొబ్బరి పాలు... ఇవన్నీ బరువు పెరగడానికి దోహదపడేవే. అయితే గుర్తుంది కదా! అతి ఎప్పుడూ ప్రమాదకరమే. బరువు పెరగాలి కదా అని పద్ధతి లేకుండా ఎడా పెడా ఎంతపడితే అంత తినేయొద్దు. ఏది ఎప్పుడు ఎంత మోతాదులో తీసుకోవాలో డాక్టర్ అని అడిగి తినండి.  -Sameera

  A Special Drink to aid Weight Loss     Excess weight is one thing almost all of the urban youth is working hard to get rid of. What with the sedentary life style setting in, there seems to be hardly any scope for people to be agile and active in their day to day life. Though working out is the key to keep the weighing scale in check, there is also something else which is of prime importance to lose those extra calories. The key here is the right diet. Fresh fruits and vegetable are a must in your meal to stay fit. Likewise it is also imperative for you to add in those magical drinks to your diet which would boost the metabolism of the body and help you in toning your body. One such wonder drink is fennel seeds induced water. Fennel seeds help you cut down on fat if taken regularly for a considerable amount of time. To make the decoction you would need: 1/2 tsp Ginger Powder 1/2 tsp Cinnamon Powder 1 tsp Dry Fennel Seeds 1 litre of water. Make a decoction of this and consume it on a daily basis for a few weeks and you'll be pleasantly surprised to see the change. Also fennel also has Vitamin-C in abundance which aids in improving general immune system of our body. It produces and repairs skin tissue, helps to form collagen, and also protects the blood vessel walls as an antioxidant against all the harmful effects to the body. But just a word of caution here, like they say - too much of anything is bad, consuming high quantities of fennel is also not advisable. Excess use of fennel can cause difficulty breathing, increased palpitations, irregular heart beat, and various neural problems. So use fennel seeds in the right proportions to gain the wonderful health benefits of it. - Divya

  Soaked Almonds Healthier Than Raw Almonds     Almonds are one of the most nutrition rich nuts. Some important nutrients it provides are both insoluble and soluble fiber, omega 3-and 6-fatty acids, vitamin E, calcium, good fat, mineral and other phytonutrients. But did you know that the health benefits of having soaked almonds outnumber the ones of having the raw almonds. One of the major reasons is the brown skin of the almond which contains an enzyme inhibitor meant for protection of seeds until thy are ready for germination. But the human body cannot easily breakdown this enzyme inhibiting compound making not only the digestion difficult but also restricting the absorption of nutrients present in the almonds. But when you soak the almonds, the outer brown skin comes off easily and the nutrients from the nut are easily absorbed by our body and also eases out the digestion of these nuts.   Experts suggest that ideally almonds should be soaked for at least 8 hours before eating. Having 4 -6 peeled almonds soaked in water will do a lot of good for your overall health. Soaked almond will do better to reduce the cholesterol of Low density lipoprotein. Study reported that eating soaked almond may elevate the level of High Density Lipoprotein or good fat in blood and reduce the bad fat that can cause many other disease. In addition to lowering bad cholesterol, soaked almonds also release nutrients like potassium and magnesium which are essential to a healthy cardiovascular system.   Almonds which are soaked overnight contains many substance that can prevent the body from building atherosclerosis or plaque in arteries wall. Folic acid and Vitamin E in also play important role in this function. Vitamin E is an antioxidant which can inhibit cholesterol to be oxidized and build plaque. While folic acid reduce homocystein level that is a protein which contribute in atherosclerosis development. A soaked almond releases the essential fats it contains far more easily. These essential fatty acids play a big role in cognitive function, like memory. Experts believe that eating between 4-6 soaked almonds daily energize your brain. Almond can help to reduce the risk of stroke by keeping healthy heart beat and maintain normal blood pressure. High blood pressure and abnormal heart are the major causes of stroke that may result in paralyzed body and disabilities. Soaked almonds also have some amazing beauty benefits as well. Healthy, lustrous hair can be achieved by regular ingestion of soaked almonds. Almonds are rich in proteins that are necessary for hair strength, development of new hair follicles and to prevent hair loss. They not only make the skin soft and moist but also prevent and reduce inflammation of acne which is caused by P acne bacteria infection. You can also make a face pack to get rid of the acne by just grinding few soaked almonds and mix it with honey and apply on the skin and leave it for a while. Wash it off with warm water and you will see the difference of the face pack after regular use. - Divya  

యోగా...మగవారికి ముఖ్యం!ఆడవారికి అనివార్యం!     ఒకప్పటి కంటే ఇప్పుడు యోగా బాగా ప్రాచుర్యం పొందింది.అయినప్పటికీ యోగా చుట్టూ మన దేశంలో అనేక వివాదాలు ముసురుకుంటూ వుంటాయి.కాని, అమెరికా లాంటి పాశ్చాత్య దేశాల్లో యోగాను నెత్తిన పెట్టుకుంటున్నారు.తల కిందులుగా తపస్సు చేస్తూ శీర్షాసనం, శవాసనంతో అన్నీ వేసేస్తున్నారు.అంతకంతకూ లాభపడిపోతున్నారు.మన దగ్గర మాత్రం చాలా మంది యోగా విలువ తెలియక,బద్ధకంతోనూ,నిర్లక్ష్యంతోనూ అమూల్యమైన విద్యకు దూరమవుతున్నారు.మరీ ముఖ్యంగా,భారతీయ స్త్రీలు... యోగా ... పిల్లలకు, పెద్దలకు అందరికీ అవసరమే.కాని,మహిళలకి మరింత ముఖ్యం.ఎందుకంటే,ఆడవారు ఆరోగ్యంగా వుండటం వాళ్లకు మాత్రమే కాదు యావత్ కుటుంబానికీ ముఖ్యం.తల్లి క్షేమం మీదే పిల్లల భవిష్యత్ ఆధారపడుతుంది.భార్య ఉత్సాహం మీదే భర్త ఆనందం ఆధారపడి వుంటుంది.అందుకే,స్త్రీలు తమ కోసం,తమ వారి కోసం రెండు కారణలతోనూ యోగా చేయాల్సిందే.యోగా చేసేందకు టైం లేదు అని చెప్పేందుకు కూడా వీలు లేదు.ఎలాగోలా సమయం చూసుకుని స్త్రీలు యోగాభ్యాసం చేస్తేనే మన దేశం త్వరత్వరగా బాగుపడుతుంది.ఒక అమ్మాయి యోగాసనాలు వేస్తూ తనని తాను వశపరుచుకోవటం పైకి కనిపించినంత మామూలు విషయం కాదు.అది దేశ భవిష్యత్తునే పరోక్షంగా బాగు చేసే అద్భుత విప్లవం! యోగా చేయటం వల్ల పురుషులు,స్త్రీలు ఎవరికైనా ఆరోగ్యం సిద్ధిస్తుంది.ఇది కాక మానసిక ఉత్సాహం ఇనుమడిస్తుంది.సంపూర్ణ శారీరిక,మానసిక చైతన్యం మనల్ని కొత్త జీవితంలోకి తీసుకెళుతుంది.కాని,యోగా వల్ల స్త్రీలకు మాత్రమే ఒనగూరే కొన్ని లాభాలు కూడా వున్నాయి.అవ్వి వారికి ఎంతో అవసరం కూడా... ఇంటా,బయటా ఒత్తిడితో కొనసాగే మహిళలకి మొత్తం శరీరంపై ప్రభావం చూపే వ్యాయామం ఎంతో అవసరం.అది కేవలం యోగా వల్లే అవుతుంది.జిమ్,ఎయిరోబిక్స్,వాకింగ్ లాంటివి నూటికి నూరు శాతం లాభాలు చేకూర్చలేవు.అలాగే,శరీరంలో ఎన్నో రకాల హార్మోన్లు ఉత్పత్తి అయ్యేది ఎండోక్రైన్ వ్యవస్థ వల్ల.ఇది కూడా యోగాసనాలు వేయటం ద్వారా ఆరోగ్యంగా పని చేస్తుంది. తద్వారా శారీరిక,మానసిక సమతుల్యం ఏర్పడుతుంది. స్త్రీకి ప్రకృతి సహజంగా వచ్చిన బాధ్యత,వరం పునరుత్పత్తి.ఆమె మాత్రమే సంతానానికి జన్మనిస్తూ మానవ జాతి కొనసాగటానికి కారణం అవుతోంది.అయితే,రకరకాల యోగాసనాలు మహిళల్లోని పునరుత్పత్తి వ్యవస్థని చక్కగా పని చేసేలా చేస్తాయి.గర్భం ధరించటం,సుఖ ప్రసవసం జరగటం వంటి వాటి విషయంలో యోగా చేసే మేలు ఎంతో.ఇక పెళ్లైన స్త్రీలకి,కాని స్త్రీలకి అందరికీ ప్రస్తుతం వున్న సమస్య అధిక బరువు.ఒంట్లో కొవ్వు తొలగించుకోవటానికి కూడా అత్యంత క్షేమదాయకమైన పద్ధతి యోగాభ్యాసమే.మందులు,సర్జరీలు అన్నీ సైడ్ ఎఫెక్ట్స్ వుండేవే. యోగా ద్వారా నయం కాని అనారోగ్యం అంటూ ఏదీ లేదు.సాధారణ అలర్జీల నుంచీ డయాబిటిస్,బీపీ,డిప్రెషన్ లాంటి వాటి వరకూ అన్నీ నియంత్రణలోకి వస్తాయి.ముఖ్యంగా, ఒకే రకమైన పని చేస్తూ జీవితంలో నిరుత్సహాం,నిరాశ ఎక్కువైపోయిన ఆడవారు యోగా చేస్తే కొత్త కళతో మెరిసిపోతారు.అందం,ఆనందాల కలయికే యోగా! ఆధునిక కాలంలో ఆఫీస్ వర్క్,ఇంటి బాధ్యతలతో ప్రతీ స్త్రీ రెట్టింపు ఒత్తిడికి గురవుతోంది.ఈ స్ట్రెస్ కూడా యోగా సాధన ద్వారా జయించవచ్చు.ఒక్క మాటలో చెప్పాలంటే మగవాళ్లకి యోగా చాలా ముఖ్యం.కాని,ఆడవారికి అది అనివార్యం.తప్పక చేసి తీరాల్సిందే!

    Are You Eating Too Much Salt!     Salt is almost like a core ingredient in most of the dishes across various cuisines. The taste of the dish drastically changes if you don't add enough amount of salt to it or if you add excess salt to it. So the right amount of salt makes or breaks a the taste of the dish. But seldom do we realise that our intake of Salt might effect the functioning of our body on a regular basis and also lead to you having health issues in the long run. One of the signs that you might be eating more salt than is required for your body is the amount of thirst you feel. Even if you're drinking the right amount of water every day, eating a ton of salty food can result in unquenchable thirst. Your body is built to try to regulate the amount of sodium you take in with fluids, so too much salt intake will lead to a higher demand of fluids to flush out the salt.   Salt puts up our blood pressure. Hypertension is the major factor which causes strokes, heart failure and heart attacks, the leading causes of death and disability. Blood pressure is the amount of pressure that blood puts on your blood vessel walls as it is pumped around the body. Certain factors such as being overweight, lack of exercise and, in particular, a high salt diet can raise your blood  pressure, leading to heart attacks and strokes. A stroke usually occurs when the blood supply to part of the brain is cut off, reducing the flow of oxygen to the brain, causing cells to die. There are two main types of stroke; ischemic strokes, when a blood vessel becomes blocked, and haemorrhagic strokes, when a blood vessel bursts and bleeds into the brain. High blood pressure is the single most important risk factor for  stroke and salt is the major factor that raises blood pressure, salt is therefore responsible for many of these strokes.   Salt can cause water retention as the body tries to dilute the salt with large amounts of water. This can cause bloating which is uncomfortable and may be unattractive. This is called edema, the swelling of extra fluid in your body’s tissues. Edema can be symptom of an underlying disease, but it can also be sign of too much sodium in your diet. The simple solution is to cut back on sodium.  The best way to reduce this bloating is to drink more water, which will help to flush the salt out of your system. Also those with high-sodium diets had a higher chance of cognitive decline than those with less salt in their diets. As you age it is important to keep track of how much salt you consume, and make changes if necessary.   There are few immediate symptoms of too much salt in the diet and many people don't realize it is a problem until they develop the long-term effects, such as high blood pressure, which itself may not have many symptoms. Blood tests may be ordered as part of a full health check, particularly if high blood pressure is already present, to determine the levels of sodium in your tissues. Salt should not be cut out of a diet completely, but the vast majority of people should try to reduce their current salt intake.   ..Divya

Right Diet For People With Rheumatoid Arthritis     Rheumatoid arthritis is a health ailment which causes pain, swelling, and stiffness in your joints. Though some people strictly follow medication for it, some people believe that to find that one way to relieve their joint pain is to make changes in their diet. Research shows that eating particular foods like sugary treats and certain caffeinated beverages may worsen rheumatoid arthritis symptoms. Although there is no diet cure for arthritis, certain foods have been shown to fight inflammation, strengthen bones and boost the immune system. Adding these foods to your balanced diet may help ease the symptoms of your arthritis.   Certain types of fish are packed with inflammation-fighting omega-3 fatty acids, experts recommend at least 3 to 4 ounces of fish, twice a week. Omega-3-rich fish include salmon, tuna. If you are a vegetarian then the alternative food is soy bean. To get the benefits of omega-3 fatty acids try heart-healthy soybeans or tofu. Soybeans are also low in fat, high in protein and fiber and an all-around good-for-you food.   Green tea has been the subject of much health buzz in recent years, and with good reason. Compared with regular black tea, green tea looks weak and insubstantial. But this mild-mannered drink contains a natural antioxidant called epigallocatechin-3-gallate not found in black tea. Researchers note that green tea has antioxidant properties, which are helpful in combating disease. However, green tea also contains small amounts of vitamin K, which can counteract blood thinners. That makes it important to talk to your doctor before adding it to your rheumatoid arthritis treatment regimen.   Like fruits and vegetables, spices contain beneficial phytonutrients that can have powerful effects on health. Ginger has long been recognized for its ability to calm the stomach. Like turmeric, ginger also contains chemicals that work like anti-inflammatory medicines for Arthritis. Because ginger contains chemicals that work similarly to some anti inflammatory medications, the benefits of ginger for arthritis pain are not surprising. Certain spices seem to have anti–inflammatory effects, and therefore should be considered for arthritis treatment. Among the most promising are turmeric. Turmeric contains curcumin, which has been shown to reduce inflammation at the cellular level.   Cherries could also be another dietary option to look at. Research has shown that the anthocyanins found in cherries have an anti-inflammatory effect. Anthocyanins can also be found in other red and purple fruits like strawberries, raspberries, blueberries and blackberries. Cherries are rich in antioxidants, which can protect your cells from the damaging effects of free radicals. These molecules, which are formed from natural body processes such as breaking down food as well as in response to environmental toxins such as tobacco smoke and radiation, can damage joints most affected by arthritis. Arthritis is an inflammatory condition, and reducing inflammation can reduce joint pain. Sour cherries also may lower levels of nitric oxide.   -Divya

    The Best Exercise For Perfect Body!     The most common issue people have with fitness or for that matter weight gain is the fact that they tend to put on a lot of weight around the stomach area and abs work out is something everyone tries to do to get rid of the excess fat and to get back in shape. Though there are numerous exercises to attain those perfect abs, one of the most effective one is the planks. The benefits of Plank is only by doing a single static position, you will get lots of benefits of plank. It will help you to have flat stomach, tight and strong arm, flexible body, and more calories to burn.While improved strength and muscle tone are reason enough to add planks to your workout routine, this move has many other health benefits that often go overlooked. Planks work your back, chest, shoulders, and neck in addition to your abs. Strengthening these muscles allows you to keep your shoulders back and your chest high. Planks also develop isometric strength in your core, which helps you stand up straight or sit up straight for long periods of time.   Regular plank practice means your abdominal muscles will become stronger, and will tighten up. Plus, you’ll be toning other areas of your body too, giving you more bang for your buck. Core strengthening exercises work abs pretty well, and people who love building firm abs cannot ignore these. One of the best ways to get a flat belly is by doing core exercises. They train the inner core muscles, including the transversus abdominis, which lays the foundation for creating a stronger, more defined rectus abdomenis the front sheath of abs that you see in the mirror. For people with disc issues or existing back pain, planks are safer than crunches because they don't require flexion of the spine.   The plank position will stretch out certain muscles that experiencing stiffness, and high tension. Equally, these muscles particularly will affecting your mood during the daily activity. In the long run, it will also overcome the depression and edgy feelings.While doing a quick plank or two won’t burn as much fat as cardiovascular exercises, it’s a more efficient way of burning fat. When you engage in strength training, your metabolic rate increases even after you’ve stopped exercising. Planks create a functional midsection because they work your entire core, which encompasses the whole trunk from the pelvic girdle to the shoulder girdle. When these muscles, which include the erector spinae, rhomboids and trapezius, are strong, you'll naturally stand up straighter.   Planks train the muscles of your abdomen to activate so they support your posture and share in the burden of holding you upright; your back muscles no longer have to do all the work. This also deters the development of degenerative osteoarthritis and the associated immobility that occurs with time. You can workout and be safe from the jeopardy of injuring your lower back. Many back muscles and ligaments tend to get damaged when you deal with heavy weights in the gym and day-to-day activities.     ..Divya

    Advantages of Using Basil Seeds in Daily Life   The use of Basil seeds was prevalent from quite some time but the off late you do get to see a lot of juices and foods that are being made using this ingredient prominently. Basil seeds include a good similarity to chia seeds and loaded with fiber and many health benefits. It is mainly used in drinks of summer times because of its capability to maintain the cooling effect of drink and keep your stomach cool and also maintain a fine digestive system. Basil seeds seem to help the controlling of blood sugar in test subjects, and in dieters, it has the potential to help reduce appetite and food cravings and to keep weight loss efforts on track. The basil seeds that are used for eating are the seeds from the sweet basil plant, Ocimum basilicum. They are also called Thai basil seeds, falooda, sabja, subza, selasih or tukmaria.   According to a lot o studies sweet basil seeds aids in weight loss. The major cause of obesity is hunger and the more we eat , the more fat we accumulate. Basil seeds can be very helpful in this aspect as they are high in dietary fiber and keeps the stomach full for a longer period of time thereby reducing hunger pangs. The seeds contain alpha-linolenic acid that boost the metabolism of the body leading to greater fat burn. Basil seeds have the capacity to expand up to 30 times when soaked in water so it is highly recommended to include these in your diet if you are trying to lose weight. If you are looking for foods to include in your weight loss plan, basil seeds will be a great addition. It should be noted that basil seeds don't contain the same levels of nutrition as Chia Seeds, they are primarily used for their satiety benefits, for those wanting to skip meals. This being the case be aware that they should only be used as part of a balanced diet.   Basil is widely used to treat a variety of illnesses and diseases. Acidity issues are extremely frequent nowadays because of incorrect diet regime & lifestyle. Basil seeds have cooling and relaxing effects on the stomach. Basil seeds has soothing effect on the stomach. If you suffer from stomach burn or acidity, a cup of this sabja milk will do wonders. Substitute it for your cola and coffee for a few days and you will notice a nice difference. Try to take it along with the rose petal jam, as even rose petal jam helps in treating stomach burn.   Sabja seeds when mixed together with coconut oil is very effective for treating skin related problems. To make the oil, first crush the seeds without soaking it in water. Heat coconut oil in a pan and add the seeds and remove from flame. Strain and use for eczema, psoriasis and other skin related problems. This mixture of coconut oil and sabja seed is regarded to deal with eczema, psoriasis and a number of other serious to modest skin issues. There is no evidence whatsoever that basil seeds have undesirable side effects. However, you should consult your doctor before you consume them, especially if you are on medication.   ..Divya

Bloating, cramps, mood swings like unprovoked anger,do these sound familiar? If so, you’re likely among the 85 percent of women who experience the physical and emotional symptoms of premenstrual syndrome (PMS) each month. Even though they sound normal discomfort and distress that often comes before your periods,which might disappear post it,they have to be dealt with lot of care. Because unattended PMS always leads to mental trauma . From making lifestyle changes to seeking appropriate medications, there’s a treatment to help you cope with whatever PMS symptoms which might be bothering you. During the time leading up to your periods, you may find that you’re one of the many women who crave certain kinds of unhealthy snacks. Typically those cravings are for salty or sweet fatty snacks. You may also crave fatty protein snacks or meals, like a oily things or meat based. In such scenario, getting more whole grain complex carbohydrates in your diet can help you. They control these cravings by keeping your glucose levels steady. Too much fatty food can lead to weight gain and other unhealthy consequences, so there are two good reasons to eat less of it. Changing your daily diet on a regular basis to a healthier one can also make a difference in your PMS symptoms. Up your intake of fruits, veggies, and cut back on sugar, artificial sweeteners, fat, and salt. The complex carbohydrates in whole grains may contribute to a chemical chain reaction that supports mood-enhancing emotions. You’ll benefit from changes in your diet not only during your periods — but all month long. If at all you  want to further boost your intake of certain PMS-busting nutrients with supplements. Taking a daily dose  of calcium has been shown to ease symptoms of PMS for some women. Researchers have also found that certain fatty acids, like the omega-3s , can lessen irritability and reduce the aches associated with PMS. Just relax, it’s easy to say, harder to do, but definitely worth the effort. PMS may leave you anxious and tense, so it’s a good idea to learn some relaxation techniques as part of your PMS treatment. Consider yoga, deep breathing, or meditation. Stretching techniques such as yoga can help you relax and will soothe aching muscles and joints. Acupuncture, massage, also have the potential to help ease symptoms of PMS. Above all Keep your near and dear one known that you are suffering from PMS so that you mood swings are taken in good spirit. Happy Days ahead!

    Are You Suffering From Eating Disorders!     Having food is more like fueling your body in order for it to function well all through the day. There are a number of people who gorge on their favorite food to no end, and then there are some who can go to any extent to have a perfect health and fitness and modify their eating habits. An eating disorder is a serious mental illness, characterized by eating, exercise and body weight or shape becoming an unhealthy preoccupation of someone's life. Eating disorders do not have a single, identifiable cause. There are psychological, physiological and social risk factors which may increase the likelihood of an eating disorder developing, as well as behaviours and traits which can be changed, such as dieting, poor self-esteem, perfectionism. There are various types of eating disorders that one gets to hear. The most common one being Anorexia. Where a person believes they are fat, even when they are not and may have lost a lot of weight. The other one is binge eating disorder. Where a person eats an excessive amount of food within a short period of time say two hours and feels a loss of control while eating. The most extreme of them all is Bulimia, where a person eats very large amounts of food because they are starving.  Then they worry about gaining weight so they make themselves vomit, takes laxatives or exercises to extremes. The most common one is where a person has signs of either bulimia or anorexia but not enough signs to definitely state they have these conditions. This category is often called Eating Disorder not Otherwise Specified by doctors, and usually occurs at an early age. Many people feel ashamed and, because they can sense other people's prejudice, often keep their condition hidden. Although the golden path to a healthy life is eating right and exercising, many of us seem to be developing an obsession with it. Instead of tailoring these into our lives, we are now tailoring our lives around these two.  This combination of eating right and exercising, which was meant to be our liberation from illness, is fast becoming the misguided path to eating disorders. Some of the symptoms that you need to look for in order to know if you are suffering from eating disorders are, secret eating and purging (vomiting or taking laxatives), Constant or repetitive dieting (e.g. counting calories, skipping meals, fasting, avoidance of certain food groups or types such as meat or dairy, replacing meals with fluids), strenuous exercise routine, even exercising when injured or unwell, sudden mood changes, irritability, depression, sadness, anger, difficulty in expressing feelings poor concentration and being unusually tired. The other psychological signs of the disorder could be the constant preoccupation with food or with activities relating to food, distorted body image (eg. complaining of being/feeling/looking fat when actually a healthy weight or underweight), extreme body dissatisfaction/ negative body image, heightened sensitivity to comments or criticism about body shape or weight, eating or exercise habits and also, constant pursuit of thinness.     ..Divya

    Benefits of not skipping breakfast   A lot of us are tired of hearing the advice that breakfast is the most important meal of the day. But a lot of us tend to ignore it. In a recent study it was concluded that about 18 percent of males and 13 percent of females between the ages of 35 and 54 tend to skip their breakfast regularly. Here we bring you some health benefits of eating breakfast on time and regularly too.   Aids Weight Loss: In one recent study, people who ate breakfast as their largest meal lost an average of 8 kgs over three months. The other participants consumed the same number of total calories per day, but ate most of their calories at dinner. The large-dinner group only lost an average of 3 Kgs each over the same time period.   Boosts your energy: Consuming a breakfast high in fiber and low in carbohydrates will make you feel less tired during the day. When your breakfast consists of items like whole-grain breads and cereals which should provide at least four grams of fiber per serving you're fueling your body for the entire morning. If you are a high caffeine user, consider getting a protein into your body at breakfast, so that your caffeine has something to bind with for maximum energy.   Helps Burn Calories:  Whether you're on a strict diet or not, breakfast is a great way to help burn those unwanted calories. By eating smaller meals throughout the day, you're increasing your body's metabolism. In fact, research shows that those who frequently ate breakfast cereal both refined grain or the whole-grain types consistently weighed less than those who rarely or never ate breakfast cereal.   Good for diabetes and heart ailments and also for overall health:  According to a recent study skipping breakfast may increase a woman's diabetes risk. Women who ate breakfast an average of zero to six times per week were at a higher risk of developing type 2 diabetes than women who ate breakfast every day. Also eating breakfast was associated with a lower incidence of heart disease in people between ages 45 and 82. The study also found that skipping breakfast was associated with hypertension, insulin resistance and elevated blood sugar levels.   Increases Memory and aids better concentration levels:  In a recent study it was found that middle-school students who ate breakfast every day had better attention, concentration, memory, and school achievement than those who consumed breakfast only sometimes or never did. That means eating breakfast is likely to improve cognitive function related to memory and test grades. During sleep, the main source of the brain's energy, glucose, decreases, hence the help from breakfast. In another study it was found that eating breakfast, such as oatmeal, improved the spatial and short-term memories of elementary school children. While these studies looked at children and teenagers respectively, it's believed that eating breakfast can improve short-term memory in adults as well.   ...Divya

    8 Superfoods that help in better workout!     It is very important to be energetic before you hit the gym or do any form of an exercise for your body. It is not advisable to do exercise on an empty stomach , positive impact on your performance and results. So here we get you some yummy, healthy and energy boosting superfoods that are a healthy snack which you should try next time you’re heading for your workout.     Oats:  Oats are packed with fiber, which facilitates a steady release of carbohydrates into your bloodstream, and therefore a steady energy supply throughout your workout. Oats are one of the best examples of food that release carbohydrates gradually and hence makes it one of the best food to be taken ahead of an intense workout. They’re also packed with fibre and vitamins. A cup of oats 30 minutes before a gym session is ideal.     Banana:  Banana is one of the most perfect pre workout foods as they are full of complex carbs, minerals such as potassium and finer. They are great providing a great energy boost for the body before workout. Bananas are filled with fast acting carbohydrates that keep energy levels up during a gym session.     Chia Seeds:  Chia seeds are truly super foods as are loaded with omega-3 fats for sustained energy, protein, and antioxidants. Ancient Aztec and Incan warriors ate chia for strength and stamina during battle. Having chia a few hours before a long, intense workout can help provide fat for fuel after the carbs burn off. You can even have them during sustained activity such as hiking or bicycling to really amp up your energy levels.     Wholegrain bread:  Wholegrain bread is one of the most flexible workout foods so it is always worth having some at home. A great source of carbs, wholegrain bread goes with lots of other excellent energy foods such as hard boiled eggs or slices of chicken or avocado.     Quinoa:  If you workout later in the day, eating some quinoa at lunch can provide you with carbs and protein for energy and muscle repair. It’s a fantastic energy food. Eat this superfood a few hours before you workout.     Caffeine:  Caffeine is one of the most tried-and-tested ways to boost energy. A strong coffee or an energy drink before a workout will give you a great boost. Studies have also shown caffeine has a positive impact on workouts for people who enjoy regular exercise sessions. It is also said to have increased the rate of fat-burn in people who regularly consume it before workout.     Dry Fruits:  Eating nuts and seeds at dinner can give you energy for evening workouts because they cover all of your macronutrient bases,containing carbs, protein, and fat. Eating a few nuts and seeds during sustained exercise can also provide a boost of energy to keep you going during endurance activities.     Egg whites:  Egg whites are your perfect go to workout food. Though the egg whites are really good for an intake before the workout, make sure you avoid the egg yolks as they can make you feel bloated at the gym. A single egg white contains about four grams of protein, so try making a quick egg white omelette before you hit the gym, as it’s one of the best healthy gym snacks you can have. ..Divya

    This is how too much sweet affects your child's behaviour     It is a common practice in almost every household to make our children feast on chocolates irrespective of when they are happy or sad. Chocolates and sweets do the trick for parents when it comes to making kids do something that the parents want them to do. But what a lot of them don't realise is sugar and other carbohydrate intake can dramatically impact children’s behavior, particularly their activity levels.   Scientists and researchers alike have for long suspected that consuming large amounts of sugars may lead to childhood health problems. Research suggests that there are many negative effects associated with children consuming diets heavy in sugars which mainly includes hyperactivity and obesity..   In a recently conducted survey, it was revealed that that sugar consumption contributes to the aggravation of the symptoms of ADHD, including hyperactivity, aggression and destructive behaviour. Also the research saw children being more calmer when there is less intake of sugars.   Apart from hyperactivity, excess consumption of sugar also leads to obesity and Malnutrition in kids. Researchers also found that children who consumed more sugar and sweetened beverages had the highest probability of being obese. This is because sugar and sweetened beverages are absorbed quickly in the bloodstream, causing an increase in blood sugar levels. When blood sugar levels are high, any calories provided by these sugars that are not used right away are then stored for later use as fat.   It is observed that many children who consume excessive amounts of sugar are overweight, but the reality is they may still be malnourished. The weight of the child does not always convey if he is well nourished. This is because foods high in sugars provide empty calories. Empty calories are calories that provide little to no nutritional value.   Children who fill up on empty calories are likely to miss essential nutrients, such as vitamins, minerals and antioxidants, that would be provided by a nutrient-dense meal. This may lead to malnutrition and nutrient deficiencies.   Another recent research by scientist supports the idea that a breakfast with a lower sugar load may improve short-term memory and also the attention span of children at school. Giving your child a breakfast which contains finer , such as oatmeal, whole-grain bread, etc, instead of loads of refined sugar will keep adrenaline levels more constant and make the school day a more productive and happier experience. So the next time you have to pack the lunch box for your child make sure you include delicacies with good fibre content in it which will take their day and surely yours more delightful.   ..Divya

Good food to avoid Heartburn Heartburn has nothing to do with the heart. Heartburn is a digestive problem that occurs when stomach acid comes into contact with the lining of the esophagus, causing irritation.But the risk factor is something that increases your chances of getting a disease or condition. The same is true with heartburn. Some of the risk factors for heartburn may be beyond our control, such as another medical condition. Other factors, such as certain lifestyle habits, can be modified to help reduce the occurrence of heartburn symptoms. Majority of heartburn symptoms are food related. If you’re the type who couldn’t care less if you are eating salty foods, oily foods, spicy foods, nutty foods, fatty foods, “feel good” foods, and all other assortment of foods that can trigger disorders in your body, then you’re a candidate for heartburn. If you continue to be mindless of what’s going on inside your digestive system, you will soon feel its unpleasant effects.  Symptoms of heart burn: A burning feeling in the chest just behind the breastbone that occurs after eating and lasts a few minutes to several hours. Chest pain, especially after bending over, lying down or eating. Burning in the throat -- or hot, sour, acidic or salty-tasting fluid at the back of the throat. Difficulty swallowing. Feeling of food "sticking" in the middle of the chest or throat. Heartburn may cause chronic cough, sore throat, or chronic hoarseness.   Causes of heart burn Oranges, grapefruits and orange juice are classic heartburn foods. They are likely to cause heartburn, especially when consumed on an otherwise empty stomach. Pepper, Mexican food, chili, and any other food that is loaded with pepper or other spices can trigger heartburn, If these spicy food triggers your heartburn, avoid it. Then slowly reintroduce milder versions of whatever you like, Alcohol also makes the esophagus more sensitive to stomach acid. Good foods to avoid heart burn Fruits: Bananas, Fresh or Dried Apples Vegetables: Broccoli, Cabbage, and Carrots Meats: Lean Ground Beef, Skinless chicken breasts Dairy: Fat free cream cheese, Feta or goat cheese Grains: Corn bread, Multi-grain or white bread, Bran Beverages: Mineral water Home remedies to avoid heart burn   Regular practice of in taking one to two glass of water, In early morning is healthy habit and helpful in acidity control. Tulsi ( Holy basil ) plays an important role in controlling acidity. Consuming few leaves of tulsi leaves anytime gives relief from acidity and is one of the useful home remedies for acidity. Natural and effective dosages for acidity control are: take one table spoon amla with one table spoon haritaki (chebulic myroblan) Take two tablespoon honey with two tablespoon natural cidar vinegar before meal. Mint juice containing peppermint oil are god herbal remedy for treating heart burn. It is recommended to be taken after meal, it reduces gas formation. This is one of the useful home remedies for acidity. Intake cold milk, coconut water, almonds or raw garlic, all these give you relief from acidity and heartburn. Intake Jaggery on hourly basis will give you relief from acidity. Half glass butter milk one table spoon of coriander juice is effective in case of stomach burns, indigestion, and acidity. This is one of the best home remedies for acidity. 

    Why Am I Not Able To Lose Weight ??   This has been a tough question to be answered. For those of you who feel nothing can make them lose weight ," dieting , gym, yoga..nothing can help them reach near their target weight" - scientists think they might have found a reason why. A new study has identified a protein that locks excess fat in our bodies, preventing it from being burned off easily. And while its irritating to know that our bodies are fighting against our attempts to lose weight, the discovery could help to explain why overweight people find it so difficult to shed the additional pounds. Researchers from the University of Cambridge in the UK focused on a protein  They found that mice without this gene that codes for this protein burned off excess weight significantly faster than those that had it. It appears that the more excess fat these animals had, the harder the  protein worked, in a kind of self-preservation mechanism. So why would our bodies be fighting against our attempts to lose weight? Human bodies store fat in two forms: white adipose and brown adipose tissue. White adipose fat is 'regular' fat that's burned to give us energy when needed. Brown adipose fat, on the other hand - which babies have an abundance of - is solely used to keep us warm, and this gene's job is to make sure it isn't 'wasted' on any other kind of pursuit (like powering a lengthy session on the treadmill or workout). When investigating this gene in human subjects, they found a correlation between body mass and levels of the protein. "Our discovery may help explain why overweight individuals find it incredibly hard to lose weight," said the researcher . "Their stored fat is actively fighting against their efforts to burn it off at the molecular level." Knowing this, the researchers say they could manipulate this protein to find potential treatments for both obesity and eating disorders in the future. Thermogenesis - the production of heat by the human body - has become an area of growing interest for scientists tackling problems related to obesity, diabetes, and heart disease, but until now, very few molecules had been identified that can decrease thermogenesis. "We have found an important mechanism that could be targeted not just to help increase people's ability to burn fat, but also help people with conditions where saving energy is important, such as anorexia nervosa," said some researchers The researchers admit that a drug to combat or fight obesity is still some way off, but their findings could be used to inform the development of future treatments. The study has been published in Nature Communications.So guys and girls, pep yourself up to keep up your workout regime,and wait for the medication to fight this protein gene. Keep Healthy!!! _PUSHPA

    Pulling the socks up   Winter is a season where in we want to tuck ourseleves in the bed for more time,and be warm...We don't feel like doing anything in the morning times. But time will stop for none,neither your responsibilities . Cooking meals, Packing boxes and getting ready for the day will never stop unless and until you are on a holiday or you are a man..Women are the only ones who have this problem in Indian scenario. So in these dull winter mornings for any women going for a workout or a walk will virtually be out of their routine. And we have N number of reasons tell, "i will catch cold, have sinus,body is paining,etc.".But where will the calories go, of the hot samosas,mirchi bajji and hot masala things u ate the whole day?of the hot teas u drank every hour?.The the lethargy you show in these winter days will allow the calories to sit quietly in our body and enhance the fat tissues,thats why we feel we are more heavier in winter when compared to any other season. Now what can we do to pull ourselves out of that warm blanket and flush out those calories from our body?? * Make an attempt sleep early,as early as possible, because sleep deprivation will never allow you to get out of the bed on a winter morning. * Try and eat less oil/fats as far as possible, so that even if you are not working out some days fat deposites won't me much * Cheat for some days ,pamper your body with ample fats ,but with a sincere promise to your own self to shed the fat soon(This will give u guilty free enjoyment) * Tell yourself that you are doing work out for your own good,not to show off, so that you won't cheat the mins of work out * Lastly ...Never torture your body with heavy work out,even for a day. Go slow. If you try to compensate a missing day of workout  on the next work out session...your body will totally give up, and you will remain a loser at the end of the day.. Keep rocking,love your body in what ever shape n size it is, love your work outs....Be healthy!! - Pushpa Bhaskar

Staying fit during festive season This festive season is so very unique as we are just done with Dussera and now heading for Diwali.  This is the time to come out of the festival blues, at the same time need to gear up for the upcoming one. In this junction, if you neglect your fitness regime, it will surely effect your health. So, here are few tips help you to keep your fitness level intact. Must work out for 30 min: How much ever busy you are, never neglect your daily gym, yoga or workout classes. If you are occupied with guests or works to attend, at least take out half hour from your day and go for a walk. Switch on some festive music and dance on your own.. This will keep you healthy physically and mentally too. When we are preoccupied with things taking time for self gives us lot of relaxation. Fresh fruits and Green veggies: Consume more of fresh fruits or vegetable salads. Try to have a fruit dinner for a week to bring back your metabolism. Eating more salads before dinner also will compensate the oily and sweet food you have consumed in last couple of weeks. Avoid junk food: Saying ‘NO” is an art , and one must learn this when it comes to junk food. Festivals are the family time where food consumption will go out of control and we end up eating all the junk. So cut the junk food immediately from your diet so that your fitness levels will be maintained. Stay hydrated: Along with veggies and fruits, consume lot of water and stay hydrated. Staying hydrated helps  to keep your skin clear and your body healthy. It also keeps things “moving smoothly” in the digestive track, helping prevent stomach aches and improve bowel moments. By following above said simple tips you can be healthy, fit and fine. Just remember, don’t stress it. Even if you don’t get to do any of these things, or only add some of these tips in to your routine, just have fun! --Bhavana

  Pick up Your Workout  Program “More than 70% of the current youth are fitness freaks”, tells a recent survey. However,they all join new workout programs and gym, continue for some time then discontinue just because they don't find the place or group interesting any more or may not be happy with course they offer. To avoids these gaps, there are few mobile apps came in to market which will help you to find your kind of places and people for the workouts. Isn't this interesting?? We get to see so many fitness apps but the new ones are little different from the existing as they offer video lessons on fitness and also have tied up with various fitness studios which offer different styles like, salsa, jumba,jaaz, tango dance forms and pushups, shoulder plus exercises , power yoga kind of workout programs.  This app will help you to find out places near by you and pull you to similar crowd who have similar interests like yours. These apps  also give you jogging and diet tips and help you with minimum work outs if at all you want to do your daily exercises at home on your own. Simultaneously, you can opt for your choice of workout for the weekends  by finding a right place with the help of these apps. In this smart world, technology offers you even more smart lifestyle.. Go for it.   ----Bhavana