Spices are good for you ?(HEALTH +)

Here are the benefits of some popular spices....




Indians are known to like their food hot and spicy. So to imagine your food without spices is rather unimaginable, isn't it?!


They say wherever you find an Indian, chances are you will find a range of aromatic spices. But along with the taste that spices and herbs provide, they also have several medicinal benefits as well.

Spices have been used for centuries for their medicinal qualities and researchers continue to study their healing properties. Here are some of their benefits:


Chili powder: It relieves painful joints. Research shows that capsaicin, found in chili peppers, has an anti-inflammatory effect, which may help ease arthritic swelling and pain.

Cinnamon: Protects against type 2 diabetes and heart disease. A study has discovered that about half a teaspoon lowered blood glucose, cholesterol, and triglyceride levels.


Garlic: Improves your heart's health. Garlic consumption can lower your cholesterol and triglyceride levels by an average of 10 per cent.




Cloves: Clove oil is a well known treatment for toothache, and its antiseptic properties make it an excellent mouthwash.


The main ingredient in the oil is eugenol, which is anti-inflammatory and can help ease the stiffness and pain associated with arthritis. It is a warming spice, which can help reduce congestion and stimulate digestion.



Ginger: Ginger contains antioxidants and can help protect against diseases. It calms down spasms and reduces flatulence in the digestive system. It is also an excellent treatment for nausea associated with travel sickness, pregnancy and hangovers. 

Working out at home, works!(HEALTH +)

AMBANI, a businessman used to frequent the club earlier but soon he realized he had to wait in long queues for getting on to the treadmill.


So he got himself a treadmill, a stationary bike and bars with a room specially designed for a 'healthy workout." Now with long working hours and less time for family, flexibility is the name of the game.


Says Dipak Patel a businessman, "With a 45-minute workout combined with push ups, cycling and weight training, I am able to spend more time at home."


Says actor Rahul Dev, "Workout is a state of mind. The important thing is you should know early on in life what works for you.


It's also about functional training. Follow what works for you. Even climbing steps at home, bending down to pick your bag amounts to exercise."


Actor Sameera Reddy says, "I have been using yoga DVDs for the past 3 years and it's great. I prefer not depending on gyms or personal training because I am travelling most of the time."


A gym can be tailored to specific needs at home, no membership fees and one can find no excuses to not go to the gym.


Mickey Mehta suggests that a simple combination of pilates, yoga, boot camp, stretching and relaxation exercises at home is ideal.



"The whole world is moving away from heavy equipments and gymming because there are serious injuries resulting from over use of gym instruments and machines."


At the end of the day it is about being 'fit' even if the fitness 'fad' gets into your home!

Exercise vital for mental fitness too(HEALTH +)

Avoiding exercise could be bad for our mental health too, pushing us into the pit of depression and causing burnout at work.


Sharon Toker, management expert at the Tel Aviv University, with Michal Biron from the University of Haifa, discovered that employees who did engage in physical activity were less likely to experience a deterioration of their mental health, including symptoms of burnout and depression.


The best benefits were achieved among those exercising for four hours per week - they were approximately half as likely to experience deterioration in their mental state as those who did no physical activity.


Toker and Biron say that employers will benefit from encouraging fitness of their employees. If the fight against obesity is not enough of an incentive, inspiring workers to be physically active lessens high health costs, reduces absenteeism, and increases productivity in the workplace, the Journal of Applied Psychology reports.


Though depression and burnout are connected, they are not the same, says Toker. Depression is a clinical mood disorder and burnout is defined by physical, cognitive, and emotional exhaustion, according to a Tel Aviv statement.


But both contribute towards a "spiral of loss" where the loss of one resource, such as a job, could have a domino effect and lead to the loss of other resources such as one's home, marriage, or sense of self-worth. Originally designed to examine the relationship between depression and burnout, the study assessed the personal, occupational, and psychological states of 1,632 healthy Israeli workers in both the private and public sectors.


Participants completed questionnaires when they came to medical clinics for routine check-ups and had three follow-up appointments over a period of nine years.


The participants were divided into four groups: one that did not engage in physical activity; a second that did 75 to 150 minutes of physical activity a week; a third that did 150 to 240 minutes a week; and a fourth that did more than 240 minutes a week. Depression and burnout rates were clearly the highest among the group that did not participate in physical activity. The more physical activity that participants engaged in, the less likely they were to experience elevated depression and burnout levels during the next three years..


The optimal amount of physical activity was a minimum of 150 minutes per week, where its benefits really started to take effect. 

Toning up simplified!(HEALTH +)

If getting into shape features on your list of resolutions in this new decade, you've made the right choice. But remember, it's not just about losing excess weight, toning up is equally important for that perfect body. In the bid to 'drop the kilos', however, many people end up neglecting some of the key body parts like the legs, arms and back. Here are some easy tips to help get these into the desired shape.


For the legs:
What's a perfect figure without a pair of well-toned legs to flaunt? And though getting them is indeed quite a task, the praise you receive is well worth the efforts. Squats, lunges and jumps are some of the best exercise options for toning up the legs. There are countless varieties of squats, done with or without weights, that you can implement.


Lunges, though a tad more difficult as they involve stability and concentration, are an excellent way to tone the glutes, hamstrings, and quadricep muscles. Jumping off the ground with both feet and landing on a surface that is a few inches or feet off the ground is a great way to stimulate more muscle fibres in the glutes and quadriceps.

For the arms:
To give your arms the best workout, a combination of both bicep and tricep exercises is the best option. Use a variety of upper arm exercises in different combinations to develop your upper arms. Using free weights, arm exercising machines, and different upper arm exercises with body weight will also go a long way in ensuring a good workout for your arms.
You can also perform almost any exercise for your upper arm muscles in a seated, standing, incline bench or lying down position.


For the shoulders:
Apart from giving your upper body an eye-catching shape, strong shoulders also lowers one's risk of injury. One of the best ways to tone up this body part is by doing exercises like side raises, push-ups, especially those done in a vertical position against a wall and using free weights. For increased effectiveness, do the exercises in a slow and steady pace.

For the back:
One can't emphasise enough, the importance of having a strong and healthy back. From a fashion point too, a toned back is indeed a much appreciated feature especially for all you ladies who love your backless dresses, low cut cholis and the likes. For the back, indulge in exercises like rows - dumbbell rows, one-armed rows, seated rows, barbell rows, etc. Pullovers and the reverse fly are a good option to workout the lats, triceps and the chest. And don't forget the lower back. For this part, perform support extension exercises including extensions on the ball and the reverse hyper- extension on the ball.


For the stomach:
It's probably one of the most problematic areas on a person's body and anyone serious about getting their body in perfect shape is obsessed with flattening it. What? The stomach, of course. Apart from the various forms of sit ups, abdominal crunches and the likes, deep breathing combined with abdominal contractions is a very effective way to firm, tone and tighten the abdominal area.  

Don't mix lauki(Pumpkin) with other veggies(HEALTH +)

The verdict on yoga guru Baba Ramdev's weight loss drink, lauki juice, is out.


First, slice a piece from lauki (bottle gourd), taste if it's bitter. If it's bitter, discard it immediately, says an expert panel commissioned by the Indian Council of Medical Research (ICMR).


The panel - headed by professor S K Sharma, who is the head of department of medicine at the All India Institute of Medical Sciences - warns against a common practice of mixing juices of other vegetables with lauki. The new recommendation says "Lauki juice should not be mixed with any other juice".
It adds "A small piece of lauki should be tasted before extracting the juice to ensure that it's not bitter. After consumption of lauki juice, if there is any discomfort like nausea, vomiting, the person should immediately be rushed to the nearest hospital."


Dr Sharma was asked to investigate whether it is safe to consume lauki juice after Sushil Kumar Saxena, a 59-year-old deputy secretary with the Council for Scientific and Industrial Research (CSIR), died shortly after drinking it to control his blood sugar levels. Bottle gourd poisoning was confirmed to be the cause of his death.


Dr Charu Dua, chief nutritionist at the Pushpanjali Crosslay Hospital, said, "It's of vital importance that people check the lauki before drinking its juice. If bitter, it carries a highly toxic compound called Tetracyclic Triterpenoid Cucurbitacins that can cause serious side-effects and even death. However, as a vegetable it is healthy because it contains a lot of water. This makes it very low in calories."


Ayurveda says lauki can help lose weight. Cooked lauki is a diuretic and good antidote to urinary disorders. The juice of the fruit is prescribed for stomach acidity, indigestion and ulcers.
Lauki juice largely sells in cooler months, and is often mixed with tomato and carrot juice.


The new recommendations for clinicians is that "any case that comes with symptoms of any discomfort like nausea, vomiting and gastrointestinal bleeding after consumption of lauki juice should be treated immediately, and details of quantity of juice and its taste should be recorded.
Hemogram, urine examination, biochemical, electrolytes, liver and kidney function tests including platelet count, serum analysis must be carried out followed by an X Ray of the chest, ECG and ultrasound."
It adds "Since there is no specific antidote available, intravenous fluids should be given to maintain the hemodynamic and electrolyte balance."

5 Ways to work out at home(HEALTH +)

You don't need an expensive membership to a fitness club or a personal trainer to be healthy and fit. Some easy workouts can be done from the comfort of your own living room.



Not only does it give you privacy, but also a certain level of convenience and a relaxed ambience. You could exercise alone or call a friend over but always check with your doctor before starting an exercise program. Here are a few simple things you could do.


Stair climbing


If you have a staircase at home, you can get a great workout by simply climbing the stairs. To start, step up onto the first stair, and then back down. Repeat this move on the first stair ten times. Then walk up the first two stairs, and then back down. Repeat this ten times.


You will definitely feel the burn by the end of this step routine. If you feel winded or dizzy, start slow. Stick with the first three stairs, and gradually build up your endurance over the weeks and months to come.

Laundry lifts


A laundry basket full of clothes can be more than a household chore .It can also serve as an arm exercise apparatus. Hold the basket above your head, and lift upwards and back down. Do this at least three times. If it is too heavy for you, all you have to do is take out some clothes. This exercise will work your shoulders, upper arms and upper back muscles.
Vary this workout by lying flat on your back, and lifting the basket up and down from your chest.

Commercial break exercise


If you are a couch potato, then commercial break exercise bursts are right for you. When a commercial comes on, get up for a burst of intense exercise. Do some sit-ups, push-ups, jumping jacks, or crunches. Get your heart rate up. When the show comes back, you can go back to it. Continue the cycle throughout your shows.


Rolling chair presses

If you have an office chair with wheels then you can do some arm workouts right at your desk. Just hold onto the edge of your desk while you are seated in the chair, and use your arm muscles to pull yourself close to the desk, and then push yourself back away. This will work your biceps.

Marching dishes

Life is busy, so try to multi-task if you don't have time to fit in a proper workout. When you are stuck in front of the sink doing dishes, march in place. You should try to incorporate exercise into your daily tasks whenever possible.

Cereal with milk best way to start the day(HEALTH +)

A new study has revealed that the healthiest breakfast choice is cereal with milk.


According to the research, breakfast is the key to a healthy lifestyle determining the quality of your whole day's nutrition.


And the best way to start the morning is with a simple bowl of cereal, as it makes people less likely to turn to fatty, sugary food through the rest of the day.

The study, by nutritionist Sigrid Gibson, and published in the BNF Nutrition Bulletin, revealed that cereal is a good source of calcium and numerous other key nutrients, such as fibre, protein and carbohydrate.

The research team analysed 12,068 food records from the National Diet and Nutrition Survey, which interviewed Britons aged from 19 to 64.


The results showed that one in five adults ate no solid food for breakfast, one third chose cereal and 45 per cent enjoyed a non-cereal breakfast. The most popular item was tea or coffee, taken on 84 per cent of breakfast occasions.


Milk was consumed with 82 per cent of breakfasts, followed by cereal (39 per cent), bread (33 per cent) and fruit (14 per cent).


Women were less likely than men to choose bread, sausage, bacon or eggs and more likely to have fruit instead.



The study found that eating breakfast was associated with a lower fat and higher carbohydrate intake over 24 hours compared with skipping breakfast.


But this was mainly attributable to cereal-based breakfasts as non-cereal meals were associated with a higher intake of saturated fatty acid and lower protein intakes.

"This provides yet more evidence of the importance of eating breakfast and shows the value of making wise choices," the Daily Express quoted Newcastle University's nutrition professor Chris Seal, a member of The Breakfast Panel which commissioned the study, as saying.


"People who eat breakfast cereal generally eat less fat, saturated fat and sugar than those who do not and have better intakes of protein and important micro-nutrients, such as iron, vitamins and calcium." 

Improve your lifestyle with yoga(HEALTH +)

This year's New Year resolutions, worldwide, made by people from different countries and cultures, had one common thread: They wish to improve the quality of their lives through concerted effort, and so they resolved to pursue a more healthy lifestyle.
Overwork, stress, erratic lifestyle without thought to structure, and a sedentary way of life have all contributed to ill health and in some cases, even poor self-esteem. How can all these problems be resolved?

Health is the prime concern today, important for individual as well as social welfare. Keeping this in view, it's instructive to know more about the holistic concept of yoga and its relevance in modern times so that we can understand its importance and value and be encouraged to incorporate it in our lifestyle . Yoga is a precious gift; a panacea from ancient to modern living.
What is yoga? Why yoga? We just have to be aware about it. Actually we are aware but we need to know more and go into it through experience; only then it fulfils its true meaning. Yoga is an important philosophy of our ancient Indic tradition. The different schools of yoga are Samkhya, Vedanta, Tantra, Yoga, Uttar mimansa, Poorva mimansa, Nyaya and Vaiseshika. So it has deep origins. This we have got from different Upanishads and other ancient scriptures.
Yoga comes from the root Sanskrit word yuj which means to unite and integrate different layers of existence. There are a number of definitions of yoga. In Patanjali's Yoga Sutra, it is defined as Atha Yogaha Anushashanam. It means it is the state of discipline, harmony. Here 'anu' means subtle and 'shashan' means to govern. It reveals harmony and governance at subtler layers of existence. When different layers of personality - body, mind, emotion, psyche and spirit - are integrated, we come into a state of discipline and harmony. In order to achieve harmony we have to integrate our dimensions of personality.

Yoga is also Yogah Chittvritti Nirodhaha - cessation of mental modification. It means when we become disciplined, the disturbance in our nature goes away. Our scriptures and philosophies were born of inquiry and they became a guideline and foundation of our Santana (eternal) culture.




All philosophies were born, developed and revolved around the five fundamental questions:


1. What is this body? How does it function and how is it born?


2. What is prana or life force? How does prana relate to the physical dimension of the body? How does energy interact with matter? How does prana interact with the body?


3. What causes prana to manifest in different forms? What is the reason of creation of matter and other elements?


4. What is soul? How can it be experienced?


5. How can transcendental state, salvation or renunciation be achieved?


Yoga deals with the practical aspect of our life and makes us aware and experience the higher dimensions of our nature or self. This leads to the unity of the higher self. As Swami Shivananda said: ''An ounce of practice is more precious than tons of theory''.
We can experience a combination of different aspects of yoga in the form of Asana, Pranayama, Pratyahara, Mudra, Bandha, Satkarma, Mantra and Kriyas. This will give a glimpse and make one aware of the subtle dimension of existence and matrix of the nature.
Yoga definitely helps us to counter the bad effects of our stressful and irregular lifestyle. 

6 simple stretches for a good posture(HEALTH +)

Good posture goes beyond sitting up straight. Slouching over a computer keyboard all day creates a chain reaction throughout your body that can result in shoulder, neck and back pain. Not pretty.

Here are six simple stretches you can do to improve your posture. Good posture means good health.

Sitting is part of our every day, even if we lead an active lifestyle. Sitting isn't necessarily a bad thing, but long periods of sitting and lack of stretching can cause postural problems. Regular stretching can address these specific postural imbalances.

Do these stretching exercises in the prescribed order every day for a great pain-free body.


Relax the back: Lie on your back, knees bent at 90 degrees, placing your calves on the seat of a chair. Straighten your arms out from the shoulders with your palms up.

Relax, breathing deeply, letting your low back settle into the floor. Hold the position for 5 minutes..

Stretch the chest: Stay in the 'relax the back' position. Lace your fingers, palms together, with your arms extended above your chest toward the ceiling. Extend your arms, keeping your elbows straight, over your head to the floor behind you. Repeat 30 times with a steady, controlled movement.


Back-friendly crunches: Lie on your back with your feet on the wall and your knees bent less than 90 degrees (glutes should only be about four to six inches from wall and knees almost touching chest). Lace your fingers behind your head to support your neck.


Keep your elbows back while looking at the ceiling. Exhale as you use your stomach muscles to lift your shoulders, elbows and head off the floor, then lower. Be sure you don't pull on your head with your hands. Repeat for two sets of 30 reps.


Kneeling hip-flexor stretch: Kneel (preferably on a padded floor). Bring your right knee into a 90 degree angle and push your left leg back so it's at an angle where you feel stretch in the front of your hip. Keep your legs parallel to each other and place your hands on your right knee and let your hips sink forward to the floor, keeping your upper body straight. Do not lean forward. Hold for 1 minute and switch legs.


Supine hip-flexor stretch: Lie on your back with your right leg bent and resting on a chair at a 90 degree angle. Place your left leg straight on the floor, keeping your toes pointed up so your knee and foot do not roll out.


Place your arms straight out from your shoulders with your palms up. Breathe deeply and relax your body. Remain in this position for 10 minutes, then repeat on other side.


Airbench: Sit against the wall with your feet shoulder-width apart and knees bent at 90 degrees, heels straight under or slightly in front (not behind) of your knees. Keep your feet pointing straight ahead, push your lower back into wall and keep pressure on heels.

Press your shoulders back, keeping your head up, and relax your shoulders, neck, arms and hands. Hold for 90 seconds.

Use canola or olive oil for better health(HEALTH +)

When a recipe calls for ghee or butter, substitute it with canola or olive oil for better health.



Both these oils can help you to shed weight and reduce liver fat, lipids and triglycerides, says a study. The study conducted by the Diabetes Foundation (India) (DFI) and the National Diabetes,




Obesity and Cholesterol Foundation (N-DOC) has found that consuming olive or canola oil can help in decreasing weight, waist circumference and reduce liver fat, lipids and triglycerides. A group of 90 people were part of the study for three years from June 2007 to 2010.




They were divided into three groups and asked to use one type of cooking oil - olive, canola or any other oil. "After a period of six months itself, we found that those who used olive or canola significantly reduced there weight, liver fat and triglycerides," said Seema Gulati, head of nutrition research group at N-DOC.




The group which used olive oil significantly reduced the body weight, waist circumference and liver fat. As for the 30 people who used canola oil, they reported a decrease in waist circumference and a significantly improved in


sulin and blood glucose.

The group which used other oils, except the soybean or sunflower oil - which have a high content of mono-unsaturated fatty acid (MUFA) - as cooking medium had not showed any significant changes.


"If the different traditional Indian oils used across the country are replaced by olive or canola oil, it can lead to multiple health benefits," said Anoop Misra, director and head of department of diabetes and metabolic diseases at a leading hospital.


he said that the study has important implications for Indians who are at heightened risk for diabetes and heart disease.

Eat purple cabbage for great skin(HEALTH +)

Apart from lending itself to salads and main dishes, purple cabbage with its anti-oxidant properties also works wonders for the skin


This is a salad lover's delight! Thinly cut strips of purple cabbage with a drizzle of balsamic vinegar or Greek olive oil can create a fun, healthy dish. Purple cabbage is also pickled and added to stir-fries!



Health benefit: Cabbage is a great store of vitamin C and vitamin K.




The rich deep colour of this vegetable is due to a high concentration of anthocyanin polyphenols (strong dietary antioxidants, possessing anti-inflammatory properties), making it have even more phytonutrients than a green cabbage.


A few studies also show that anthocyanins may help reduce the risk of heart disease, diabetes and certain types of cancer. It is rich in anti-oxidants which makes skin supple and clear.




How to store: Keep the purple cabbage in a plastic bag and place it in the refrigerator. It will stay fresh for up to two weeks.





Here is a quick fix recipe:


Sweet and Sour Cabbage
Ingredients:


Purple cabbage, thinly sliced: About 8 cups
Butter: 2 tbsp
Sugar: 3 tbsp
Balsamic vinegar: 1/4 cup
Sultanas and pine nuts: A handful


Method:


Take a large saucepan and melt the butter in it. Now, add the cabbage and saute this for a few minutes. Sprinkle the sugar and add the vinegar. Reduce heat and simmer for a few minutes. Take off the heat, season, add the sultanas and nuts. Serve.

Top 5 super foods with healing powers(HEALTH +)

You might know about many nutritious whole foods, which are rich in healthy nutrients. But, do you know about the significance of a few super foods that help you heal?

These foods have multiple healing effects like fighting cancer, reducing cholesterol levels and guarding against heart diseases. Intrigued? Let's take a look...

Kiwis. These tiny packs of goodness have high levels of Vitamin C. Rich in potassium, kiwis have more fiber in them when compared to apples and bananas. Because of phytonutrients present in them, they are extremely good for people who have heart disease, cancer or any respiratory disease. They have natural blood-thinning properties, which further help in lowering LDL (bad) cholesterol and blood pressure in the body. It is always best to eat the kiwis as soon as you cut them as they contain enzymes that lose certain properties once exposed to air. Aim to eat one to two kiwis a day..

Cherries. Cherries are packed with antioxidant value and vitamins. They are slightly high on natural sugar content, but they're still very low-carb and are an excellent source of important fiber. Cherries are amazing with feta and greens. With a glycemic index of just 22, one should go for a daily serving of cherries, when they are in season locally.

Beans. Other than fiber, beans are also rich in vitamins, minerals and nutrients. They have low glycemic index levels, which helps in regulating blood sugar levels and insulin production. They are low in energy-density levels i.e. they provide sustained energy, maximizing health benefits. Also, known as miracle foods, beans deliver a high amount of antioxidants to the body. Enriched with potassium, magnesium, vitamin B1 and B2, and vitamin K, they are also a great source of omega-3 fatty acids. One should go for a minimum of two servings of beans on a weekly basis.
Spinach. Spinach is a rich source of fibre, Viamin A and C along with folic acid. Spinach is a great food source for dealing with bowel moments such as constipation because of its fibre properties. It is also fantastic for keeping your eyes and digestive tract healthy. Apart from this, it is known to protect against heart diseases, eye diseases, prostate and breast cancers, because of its anti-inflammatory properties. Not to forget, it is loaded with Vitamin K, which helps in building strong bones. You must consume 400 grams of spinach once every couple of weeks.

Carrots. Carrots, rich in antioxidants, make for an excellent Vitamin A dose. They are known to improve vision and aid in maintaining normal blood pressure too. Rich in carotenoids, carrots have been known to reduce the risk of eye diseases and postmenopausal breast cancer. You should aim at eating one carrot per day, because it helps in stimulating the immune system by promoting colon health, and supports ear and eye health. Carrots are good for consumption when they are eaten in their raw or lightly cooked state. Also, make sure to go for organic, traditionally grown carrots

Exercise puts teens to a peaceful sleep(HEALTH +)

A new study has revealed that daily exercise improves a teenager's chances of a good night's sleep, while using the computer for more than two hours a day has the opposite effect.



The study of nearly 15,000 high school students found that those who spent at least an hour engaging in physical activity daily were significantly more likely to report "sufficient" sleep-eight hours or more per night-than students who were inactive.


And teens who use a computer recreationally for more than two hours a day are less likely to get sufficient sleep than students who spend less time using a computer.


Earlier research has had similar findings, but this is the first large, nationally representative study to connect physical activity, sedentary behaviour and sleep in high school students, claimed Kathryn Foti, M.P.H., a health scientist at the Centres for Disease Control and Prevention's (CDC) Division of Adolescent and School Health and lead author of the paper.


"The message for parents is that encouraging daily physical activity and limiting computer use outside of what's necessary for schoolwork, can help students get the sleep they need," she said.


Judith Owens, M.D., director of sleep medicine at Children's National Medical Center in Washington, D.C. stated, "It is a vital issue."


"Insufficient sleep increases the risk of obesity, affects academic performance and has implications for safety. Chronic sleep restriction affects the immune system, the developing brain and the cardiovascular system," she added.



The analysis also linked extensive TV watching-four or more hours daily-to insufficient sleep. The study appeared in the latest issue of the American Journal of Preventive Medicine

Grapefruit is good for you(HEALTH +)

Grapefruit is called so because it grows in clusters like grapes. In Latin, grapefruits are called citrus paradisi meaning the citrus from paradise. One of the most popular weight loss diets is the Grapefruit diet. This diet involves drinking of at least three glasses of grape fruit juice everyday, as it helps burn calories. Well known actress Sophia Loren was one of the first celebrities to endorse this diet.


The grapefruit looks similar to an orange but is larger in size and belongs to the citrus family of fruits. However, the flesh of the grapefruit is usually red or pink in colour. Grapefruits taste sour and bitter but have a lot of health benefits. Here are some health benefits of grapefruits that you didn't know:


Though grapefruits are sour and acidic in taste, they are known to produce an alkaline reaction after digestion. This helps treat acidity which can affect the digestive system.


Grapefruit is rich in vitamin C which helps maintain the elasticity of the arteries. It also strengthens them. Pectin, a compound, is known to help reduce the accumulation of arterial deposits.


Consuming grapefruit on a regular basis will help you boost your immune system.


Grapefruits are highly beneficial for diabetics as they help in bringing down blood sugar levels in the body.


Eating grapefruit before bedtime gives good sleep thus, reducing symptoms of insomnia.


Pregnant women can reduce water retention in their bodies and swelling in their legs by consuming grapefruit.


Grapefruits contain fat-burning enzymes that can promote weightloss. That's because they prevents sugars and starch getting stored in the body.


Drinking fresh grapefruit juice can help relieve a sore throat.


Grapefruit contains anti-oxidant properties that helps prevent cancer. 

Best foods for healthy hair(HEALTH +)

'Lather, rinse, repeat' sounds like the ideal hair care advice any hair expert would give you.


But for the healthiest mane possible, you will have to step out of the shower and enter the kitchen. Yes, you read that right - for that 'wow' factor in your hair, eating the right diet plays a major role. Here is our list of top foods that promote hair health.


Eggs. If you are somebody who, for whatever reason, cannot lay your hands on animal protein, they try eating eggs. One of the best sources of protein, vitamin B-12 they are one of the most important beauty ingredients that can be easily found in your kitchen.


One large egg, 84 calories




Whole grains. Whole grains have more nutrients per unit as compared to their refined counterparts. They also have more fibre and thus are a lot better for our digestive systems. Whole grains are easily digestible, contain more antioxidants and help prevent many chronic diseases such as cancer, diabetes, obesity and constipation. Excellent for your hair growth, they are good-to-go energy foods.


Brown rice. Brown rice keeps you full for longer, making it an ideal source of vitamins and fiber. An moderate source of protein, brown rice should be your choice for a diet that makes your hair shine brighter.



Recommended serving size: 1/4 cup dry rice, 179 calories

Bacon. Bacon is something you should avoid if you are trying to lose weight, but eating regular sized bacon for that luscious, gorgeous hair will do you no harm. Rich in Vitamin B, protein and zinc, it is super for your hair.


.
Vitamin C. Try eating more of green leafy iron-rich vegetables which help in providing necessary fiber to the hair. Good sources of vitamin C include oranges, pineapple, strawberries, lemons, peppers, oranges, brussel sprouts and guava. Vitamin C is full of collagen which helps in maintaining hair follicles, blood vessels and scalp.

Salmon. Loaded with Omega-3 fatty acids, salmon is rich in protein and Vitamin B-12 along with iron which is much needed for good scalp health. However, if you are vegetarian, fret not. Try including one or two tablespoon of ground flaxseed in your diet in order to substitute salmon consumption.
Recommended serving size: Fresh salmon fillet, 3.5 ounces, 180 calories Smoked salmon, 2 ounces, 71 calories

Dal. Legumes offer protein, and they tend to be good sources of several minerals like potassium and magnesium. The amount of protein in dal is generally 4-9 grams per ½ cup serving. However, no dietician will let dal or even sprouts be your only source of proteins for those gorgeous hair.


Calcium-rich diet. In order to replenish the calcium in our bodies, that is used up by daily wear and tear, one has to take care of adequate calcium intake. Look for calcium inputs from dairy and other grain sources. Not only does calcium promote bone health, it also ensures that your hair will be healthy and gleaming at all times.

5 at-home intense chair exercises(HEALTH +)

No need to spend tons of money on fancy gym memberships or fitness equipment only to realize you don't have enough space at home.


Use simple, at-home equipment such as the humble chair in order to intensify your workout. The underlying basis of any strength training exercise is to create muscle tension and well, to be honest, your body doesn't know the difference if you are lifting one pound of wood or a dumbbell. Here are 5 simple at-home intense chair exercises to add variety to your home workouts.


Seated dumbbell curls: Sit on a bench with the torso upright, knees bent and feet flat on the floor. Hold a dumbbell in each hand with the arms hanging down by the sides and the palms facing inside. Curl one arm, bending at the elbow and rotate the palm while curling upwards so that it faces the shoulder. Contract the biceps fully and then uncurl and extend the arm back to the starting position. Repeat on the other arm. Variation: This exercise can also be done in a standing position, single arm at a time or both arms together.


Hammer curl. This exercise works the forearms also along with the biceps. Stand or sit holding a dumbbell in each hand with the palms facing inside. Curl the dumbbells up until the thumbs are close to the shoulders on both sides. Pause for a second and slowly return to the starting position.


Single-arm overhead extensions: Sit or stand holding a dumbbell in one hand with the elbow bent behind the head and the lower end of the dumbbell slightly touching the neck. Extend the arm up towards the ceiling till it becomes vertical & lower down to the starting position.


Note: Do not lock out the elbow joint with a jerk as you extend your arm upwards.


Wrist curls: Sit on the knees on a chair with the forearms resting on a bench. Grasp a barbell with an underhand grip and keeping the forearms fixed on the bench, curl the wrist upwards and then slowly uncurl.


Seated knee lifts with chair: Sit on the corner edge of the chair. Make sure your knees are bent and feet lie flat. Hold the corner side of the chair and lean in a backward position slightly. Now slowly make an effort to pull knees towards your chest as you crunch your upper body in an upward direction. The movements of the exercise should be slow and controlled.


Modified pushups: Stand next to a chair or a swiss ball while your palms should be flat on the floor. Now slowly, one at a time put your knees on the top of the chair or swiss ball by making sure that your arms are in a straight direction and your shoulders are towards the floor. Depending upon your strength, without straining yourself, lower your arms as much as you can. Repeat this exercise up to 20 reps. 

5 Habits of healthy people(HEALTH +)

Have you ever wondered how thin, more importantly - thin and healthy people stay fit? Genetics might have something to do with it, but we're not talking about naturally skinny people here, we're talking about fit people with healthy lifestyles. Lifestyles that involve plenty of physical activity, adequate rest, balanced diets, and positive energy. And, of course, looking good is a great by-product of healthy living. What are these 'healthy habits' and can a lesser mortal hope to imbibe them in daily living? Let's find out...

Healthy Habit #1: Pay attention to nutrition

If weight loss is your only goal, you can lose weight like the Twinkie guy...by eating cookies, chocolates, anything as long as you count the calories. But you'll end up damaging your body in the long run. In the long run it is important that you eat food that is wholesome and nutritious that will keep you full and satiated. A tasty whole fish, a colourful salad with delicious dressings, tasty nuts, eggs prepared in different ways, it's all part of the deal A plethora of delicious, wholesome food awaits you if you choose to make a change in the way you eat. Health, nutrition and weight loss go hand in hand. Not to mention the impact good nutrition has on your hair and skin too.


Healthy Habit #2: Portion control


Eat healthy food that you love, and what is convenient to prepare. Just eat less of it. No matter what you eat, if you eat too much of it, your body is going to store it. If you go out for lunch with a thin and healthy friend, do observe his or her eating habits. You will notice that she eats until she's full and happily pushes the plate away when done. If you habitually eat long after your stomach's full and how, it's time to start working on portion control.

Healthy Habit #3: Daily exercise


Most of the healthy people you know are probably disciplined enough to stay active. Remember, if you can watch tv at night, you have the time to go for a walk. Evening walks, gym workouts, swimming sessions, yoga classes over weekends are just some of the activities that are not too hard to commit to. The idea is to keep moving and to use those muscles before the body starts shedding them.


Healthy Habit #4: Know good and bad carbs, fats


Don't slash out an entire food group altogether, just because you are on a diet. That is neither sustainable nor healthy. Even so, we do need fewer carbs than are normally consumed on a daily basis. Unless we're athletes or labourers, most of us won't be able to burn most of the food we eat and the extra glycogen is converted to fat. However, carbs and fats in the right portions are essential to a well-rounded diet. So don't believe anyone who tells you to cut out fats from your diet. Fat is high in calories, but being so nutritionally dense, it's a smart, hunger-staving source of fuel. Just know your good fats from the bad ones.

Healthy Habit #5: Know what's bad for hormonal balance


Huh? What's this one doing in this list? Well understanding what roles hormones play in managing your weight is a subject for a separate topic altogether, but for now it's important to know, that hormonal imbalance can cause weight loss, weight gain, obesity, and depression. An unhealthy lifestyle, which comprises of too much alcohol, starvation, junk food, lack of exercise, etc can throw your hormones out of balance, and cause a dysfunctional thyroid hormone and PCOS. If you're doing everything you can, and cannot lose weight, it could have something to do with hormonal imbalance.


In order to truly lose weight, and keep it off, it is important to look at your lifestyle from the above mentioned points of view, and try and emulate healthy people, who appear to be managing their weight with ease. 

Benefits of a healthy diet(HEALTH +)

If you are still not eating those vegetables your mother has been telling you to eat, then you better do a rethink.




It has been proven that vegetables and fruit not only enhance the health but also works magic on your hair, teeth, nails and skin.  Here's what veggies and fish can do for you:




Vitamin C: Papaya, broccoli, oranges and capsicum help combate wrinkles and dryness because of the vitamin C that's found in these foods. Vitamin C smoothes skin, and is able to clean up the free radicals produced from ultraviolet rays.

The skin needs vitamin C to produce collagen, which makes the skin less prone to wrinkles.


Lycopene: Found in foods like carrots, watermelon and tomatoes, lycopene is a substance that helps to keep your skin smooth.

Research has proven that lycopene improves the texture of skin, so you'll be better off eating garden vegetables and fresh produce to boost your skin's concentration of lycopene.


Omega 3: All river fish and sea catches like tuna, salmon, and sardines are all loaded with Omega 3, which keeps your skin looking youthful by preserving the collagen in skin.

Enjoy the ‘fruit’ of your labour(HEALTH +)

Drinking a glass of orange juice a day can keep your skin glowing and keep cold away. Orange juice is known to contain a high percentage of Vitamin C, which is helpful in boosting the immune system.




So, you will be less likely to catch various illnesses, such as cold or flu. Also, medical studies show that orange juice may help lower both cholesterol and blood pressure levels.


What's your squeeze?

Don't mix sugar with orange juice. Always remember that you do not need to drink a whole lot of orange juice in order to get these healthy benefits. In fact, since orange juice is fairly high in calories, avoid drinking too much of the stuff.


If you are drinking canned orange juice, then be sure to check the sugar content on the label when choosing orange juice if you really want to get the highest amount of health benefits from your orange juice and, ultimately, prevent weight gain (since high sugar levels can cause it).


Pulp fiction

It is often said that orange juice containing pulp tends to be healthier for the body, but it is an issue that is often debated. If you have a stomach condition, remember that orange juice is very acidic and for that reason, it may cause a stomach upset. Due to its acidity, orange juice can also cause tooth damage , if left uncared for.

Break fast the right way

Fasting during the month of Ramzan can be good for one's health. But observe caution while breaking the fast.




The reason why people fail in fasting is because of the wrong way they break their fast. After diligently observing fast for almost a day they succumb to the hunger pangs and end up gobbling up too much food.





The Muslim community observes fast in the month of Ramzan and apart from the spiritual aspects many vouch for the health benefits.


"There is no need to eat too much food at Iftar (the food taken immediately after sunset), dinner or sahur (the light meal before dawn)," says Riyaz Ahmed, managing director of a hotel chain.




"When you fast your body is feeding from stored food. While fasting you can communicate with your body and it will object to something that you put into it," he says. A diet that is less than the normal intake but balanced is enough to keep a person healthy and active.



"Break the fast with dates as they are highly nutritious and easily digestible," says Riyaz. This can be followed by juices. This is enough to bring low blood glucose levels to normal levels.




Soft meals like cutlets, banana fry, samosas and 'bajis' can be taken before digging into the main course like 'appam' and 'idiyappam' accompanied by meat stew or even biryani. "The main course should be consumed only after a short break of at least half an hour after having the soft meal," says Riyaz. This will not only help maintain water and mineral balance of the body but speeds up digestion.



And for sahur it can be anything from chappati to curry or rice. Again one should not tax their stomach with a heavy meal before dawn. Giving a stress to the spiritual aspect of fasting, Riyaz says, "Breaking the fast should not be a celebration. It should be a solemn occasion."




So happy and healthy fasting!

Black tea may help lower blood pressure: Study (HEALTH +)

Suffering from blood pressure? Then, drink at least three cups of black tea daily which may help you lower your pressure, scientists have claimed.

Researchers at the University of Western Australia found that people who drank three cups of black tea a day managed to lower their blood pressure (BP) levels by an average of two to three points.


That may not sound like much, but even small reductions in BP levels can have a major impact on the prevalence of high blood pressure (hypertension) and risk of heart disease, the researchers said.


“At a population level, the observed differences in BP would be associated with a 10 per cent reduction in the prevalence of hypertension and a seven per cent to 10 per cent reduction in the risk of heart disease and stroke,” study author Jonathan Hodgson was quoted as saying by WebMD.




In the study, the researchers looked at the effect of black tea on blood pressure levels among 95 men and women who were regular tea drinkers.




Their average systolic blood pressure (the top number in a blood pressure reading) was between 115 and 150 at the start of the study.


Half of the participants drank three cups of black tea per day for six months, and the other half drank a placebo drink with a similar flavour and caffeine content. Both groups were similar in terms of gender, age, and weight status.

By the end of the study, those who drank black tea experienced an average reduction of between two and three points in their 24-hour average systolic blood pressure level and about two points in their diastolic (the lower number in a blood pressure reading) level.


This is the first time that long-term use of black tea has been shown to lower blood pressure in people with normal to high-normal blood pressure, said the researchers who detailed their finding in the Archives of Internal Medicine.


According to the researchers, there are a number of potential explanations for this health benefit.


Recent studies have shown that drinking black tea can improve the function of the endothelial cells, which line the interior of blood vessels. Endothelial dysfunction is an early indicator of blood pressure changes.


Other research has suggested that the flavonoids found in tea can improve the blood vessel’s tone and reduce body weight and abdominal fat.


These findings have important public health implications in light of the high rates of high blood pressure worldwide and the importance of high blood pressure as a risk factor for heart disease and death, the researchers added.

The art of sandwiching nutrition(HEALTH +)

A UK based dietician has a sandwich recipe to tackle almost every deficiency and even mood swings. We ask experts here whether it can work for us
An assortment of breads, a range of sauces, herbs, cheese from diaries across the globe and of course meat in all forms - cold cuts, minced, seekh, being so readily available, have set the stage for some formidable sandwiches. And yes, with the help of the right recipe, a sandwich is very capable of graduating from junk food to health food. In fact, UK based dietician, Dalhia Campbell, has just the recipes that will not only boost your immunity but also take care of your appearance.




Food for good mood


There's a recipe to zing up your slugging mood as well! Campbell suggests to put together lean beef with chilli sauce on seeded wholegrain. And it should work, according to nutritionist Nysha Bijlani as chilli is known to have a chemical called Capsaicin that triggers the brain to release endorphin, the feel-good hormone. But for the part of lean beef - that releases something called as Tyrosine, another stimulant - Bijlani thinks lean chicken, or even turkey would be a better option. "Definitely healthier and also more suitable in our country, as many don't eat beef," she says.




Beat the bloating


Next from Campbell is tuna sandwich, to beat that bloated feeling. Bijlani explains why tuna, "The fish is rich in Omega 3 and Vitamin B6, both known to help get rid of water retention."


Power up your workout


Campbell's peanut butter and banana sandwich for sports enthusiast gets a green light too. Says dietician and sports nutritionist Deepshika Agarwal, "Banana works well to replenish electrolytes like sodium and potassium that are lost in sweat. And peanut butter is high in healthy mono-and polyunsaturated fats, as well as protein, which further helps to repair muscles." Taken an hour before your workouts, it will help fuel your exercise, or taken within 30 minutes afterwards it will help repair your muscles. However, Agarwal says she'd suggest tofu (soya paneer) along with it for the extra zing of protein.


For a healthy heart


Another on the list is tinned salmon in spring water with salad on oatmeal bread for a healthy heart. Bijlani agrees. "Again rich in Omega 3, it's perfect for the heart, as it fights free radicals.


Bite out of your hangover


This one could well be the winner - Roasted vegetables with cheese on whole meal bread for hangovers. "The combination of the slow-release carbohydrates in the bread and the protein and calcium in the cheese will keep your blood-sugar levels more stable so you'll feel less tired and irritable," said Campbell. "The vegetables can help top up your potassium and sodium, reducing cravings for salty snacks," she adds. While nutritionist Namita Jain isn't sure how effective this sandwich will be, she suggests a simpler remedy. "Some slices of plain toast could help with your headache the morning after, but avoid putting jam or butter on them. If you burn the toast, even better - at least the dreadful taste will take your mind off the hangover for a while."


Get glowing


And for a healthy skin and overall immunity, Campbell suggests wrapping in avocado, roasted Mediterranean vegetables and spinach. "This wrap is a full whack of antioxidants - in particular vitamin E - to boost skin health," according to her.


Other cures


Campbell's other sandwich cures include packing sardines in wholesome bread to aid concentration. Sesame seed bagel with Edam for healthy bones and teeth, is another one.


Healthy fillers for a sandwich...
Fitness expert and nutritionist Namita Jain suggests...
- Raw and lightly steamed organic vegetables
- Steamed or baked tofu
- Grilled chicken
- Oily, cold-water ocean fish
- Cucumber salad, stir-fried veggies
- Extra-virgin olive oil for dressing
- Lean meat (roast beef, chicken breast, lean ham)
- One or two slices of lower-fat cheese
- Adding low-fat dressing or mustard instead of mayo
- Raw, organic nuts like almonds, walnuts, and Brazil nuts (for healthier dressing)
- Whole-grain/multigrain bread 

Get fit the fun way( HEALTH +)

Could a computer game that claims to make exercise fun be the panacea for the age of sloth? Fitness is more than simply about burning calories, clocking miles and pumping iron.


Unless we get the right balance in diet, i.e. proteins, sugars, fats and vitamins, we will not get the 'feel good' factor right. Today, innovative gadgets and gizmos have given a new dimension to our life, tempting us to become virtual gamers.


In India, open playgrounds, sports clubs, etc, are very few and far between, and hence access to such facilities is often restricted or limited. Arthroscopy surgeon Dr Sachin Tapasvi says, "In video games, the only advantage is that they make up for these drawbacks and give you the feel and exposure of playing games right in your living room. Also, those who are already playing a particular sport and pursuing it seriously can get virtual practice at home with the help of such gadgets."


At the same time, Dr Tapasvi is cautious. "But the basic principles of exercising and playing, ie, coordinated exercise and movements of all the muscle groups and high level of oxygen exchange, are defeated completely! So in our age of sloth, computers may sound very exciting but have no benefits as far as exercise and fitness is concerned."


Orthopedic surgeon Dr Milind Patil concurs. "The benefits of exercise are not obtained by playing computer games. Your bones and muscles get strong by playing actual sport and this results in ovrall physical, mental and social development." However, arthroscopy and joint replacement surgeon Dr Sachin Bhonsle, who loves sports and video games, differs. He says, "Individuals can be at their consoles for hours at a stretch. Like any sport, these games played a large role in improving 'hand eye coordination' and manual dexterity."


Internet has given a new dimension to online gaming, where you can play a game with a partner across the globe. "There are many game consoles with add-ons which allow real sports and exercises. The console can be connectted to your body to track movements and your vital statistics, using a wireless board and wireless controls. Cameras on board the console even take your pictures during action! Virtual gaming is more exciting than ever before," adds Dr Bhonsle.


Several companies have come up with game consoles and attachments which allow real sports and exercises. The console connects to your body movements and your vital statistics using a wireless board and some wireless controls. One particular gaming console allows you to do rigorous exercise routines with add-ons. Some others, have dedicated balance boards and wireless remote devices, which allow you to record all your biometrics and program your fitness regime. It takes you in a nice and simple way through difficult aerobic routines and other physical exercises. You can also play physically demanding sports like boxing and tennis on some of these consoles," says Dr Bhonsle.
Virtual games, also give you the luxury of playing games which you have never played or trained before.

Dr Bhonsle, belongs to a generation, which had the privilege of enjoying games ranging from gilli danda and gully cricket to proper lawn tennand now the latest cutting-edge computer games He is completely taken in by the idea and says, "I enjoy surfing at high speeds on a river, and with gaming consoles I can do it without getting a drop of water on my body. All I have to do is focus on the screen and see the direction I am heading in on the surfboard. I swing and swerve my body and retain my balance to stay on course by jumping or ducking depending upon the obstacles. At the end of the game I drip wet with sweat. It is a complete workout for the body which burns calories and helps you get fitter. You can do so many activities all by yourself without moving out of your house."


Actor and fitness freak Reema Sarin agrees. "If you are fitness crazy gizmo freak, then the latest exercising with video game systems is for you! Exercising with a video game is not only fun, but it also burns calories. Exer-gaming is the official industry term for this, and includes a variety of games and activities that build strength and cardiovascular ability."


No doubt, computer games have its advantages and disadvantages, but one thing cannot be denied. It is convenient and fun activity, which can be done everyday with family and friends. That too in the privacy of your home.

Think healthy, feel healthy(HEALTH +)

With hoardings, television shows and magazine covers screaming for your attention, is it difficult to imagine just how much stress is being put on simply 'looking good?'
Everywhere you turn, the undue importance given to looking a certain way and being a certain size, is alarming health experts. While trying to appear a certain way is fine, what is even more important, is to have a positive body image.

Body image is the way we see ourselves. If one has a negative or distorted perception of their bodies, they tend to correct that in ways that may not be healthy. "The most common example is being overweight. Many women (and men), especially teenagers, think they are 'fat' and resort to unhealthy weight loss practices, which may actually do more harm than good. Eating disorders like Anorexia Nervosa are directly linked to a negative body image, and even a very thin girl may perceive herself as overweight and continue to diet to the point of losing her health. Body image is closely linked to self esteem. A positive body image translates into feeling good, more confidence, loving oneself and taking care of one's health," says Psychologist Dr Suman Bijlani

Psychologist Devaunshi Sampat says that when a person believes that their body has a flaw, it causes a negative body image. "This makes the person restricts their lifestyle, sometimes even giving up on good opportunities. They may lose out on a good job because they may lack the confidence to go for an interview because they believe they're ugly or too fat. When a person has a bad body image, resulting in a low self esteem, it impacts them more than they realise. They may never gain the confidence to do the things they love, the confidence to date, to just go out and have a good time."


Are women more self critical?


Are women over critical of their appearances? Yes, says counselling psychologist and behaviour therapist, Lajja Sanghavi-Shah. Research shows that women are over critical of their appearances. In a society where women are continuously bombarded with images of the ideal face and figure, the likelihood of having a negative body image increases. "A recent survey indicated that over 80 per cent of women over the age of 18 were unhappy with what they saw in the mirror. And most will not even see an accurate reflection. And increasing numbers of normal, attractive women, with no weight problems or clinical psychological disorders, look at themselves in the mirror and see ugliness and fat," says Lajja.




How it affects you


People who have a poor image of themselves are more likely to feel anxious, self-conscious, uncomfortable, awkward and at times even ashamed of the way they look. This influences the ease with which they relate to people making them uneasy in the company of others, especially if they perceive the opposite person to be more attractive than themselves. Thus it adversely affects a persons social relationships and the ability to make friends. A negative body image is likely to result in low self-esteem and low-confidence, which may lead to isolation, depression, anxiety, an inferiority complex and in some cases even eating disorders such as anorexia and bulimia. They may go on unhealthy diets and exercise excessively in the hope that they will reach their ideal body weight. They may end up becoming pre-occupied and obsessed with their appearance leading to dissatisfaction and built-up frustration.