Fight heat with cucumber, citrus fruits(HEALTH +)

Summer's set in early and the scorching heat is unavoidable. Yes, it's the hottest time of the year. But it's also the season to have the king of fruits - mango.




So go ahead, indulge and relish the fruit as much as you want. The temperature could be soaring, but this is the only time you can vacation with your family, so staying outdoors is inevitable. Here are ways to enjoy the summer.





-Heat-related ailments are common around this time - sunstroke, dehydration, skin diseases. If you know how to tackle these, the battle is half won.




-Most importantly, keep yourself hydrated through the day by consuming a lot of fluids. Gulp down as many gallons of water as you can and avoid aerated drinks




-Barley water is a coolant and so is tender coconut water. Drink these at least twice a week.


-If heat stroke hits you, then make sure you apply an ice pack as a first-aid but consult a doctor immediately because it could turn fatal depending on its intensity.




-Fruit juices too are a good option. Eating fruit as a whole is even better. You could perhaps try citrus fruits like orange, lemon and sweet lime. Water melons too are abundantly available in the market.




-Avoid eating spicy food and reduce your salt intake. Consume a lot of vegetables that is high in water content - cucumber, bottle gourd, celery, tomatoes.



-Never step out in the sun between 10 am and 3pm. If you must, then apply sunscreen on your face and body. Also, use an umbrella to protect yourself from the harsh UV rays of the sun. 

Health benefits of curry leaf (HEALTH +)

Curry leaf is an essential ingredient in Indian cooking especially in South India. However, it's customary for most of us to simply remove and throw the leaf from our food and not consume it. Well, you shouldn't be doing that! Wonder why? Read on...



Curry leaf has many medicinal properties. It stimulates digestive enzymes and helps break down food more easily. Have a glass of buttermilk mixed with a little hing (asafoetida) with a few curry leaves thrown after meal for good digestion.






- A good remedy for nausea and indigestion. Extract juice of curry leaves, squeeze a lime and add a pinch of sugar.


- Chew a few leaves every day to lose weight



- Curry leaves are also known to improve eyesight, so make sure you do not throw away the leaves while eating. It is also believed to prevent cataract.




- Curry leaves are also good for hair growth and colour. If you don't like its raw taste, you can buy the curry leaf powder widely available in the market and have it with dosa or hot rice. You can also make it at home. This will prevent pre mature greying of hair.




- Alternatively, you can also add a few curry leaves to your hair oil and boil it for a few minutes. Applying this hair tonic will keep your hair healthy.



These are just few of the many benefits that the curry leaves possesses. Include this in your daily diet for better health.

Formula for fitness (HEALTH +)

The words ‘Plus exercise, minus obesity, divide your meals and multiply your quality of life' in bold letters adorn the walls, apart from posters on healthy eating, cooking and living.




A mathematical formula is what the Centre for Food, Mood and Exercise that recently opened its doors on Santhome High Road promises.




Specific to individuals


“This centre,” says Radhika G., chief clinical dietician and research nutritionist, and managing director, “is about lifestyle modification with evidence based on measurable outcome.




We have no general recommendations and our services are customised. We have a bio-chemical lab where we collect blood samples, analyse them and put together a course that is unique to that individual.”




It has a ‘Healthy Supermarket', where products are categorised under three colours; orange, green and blue. “The products under green are mostly brown rice, whole wheat atta, lentils and so on — what one must consume.




The blue products comprise breakfast cereals and other alternatives to the green section. The orange marks supplements, food with high sugar and salt content — basically, food that must be consumed with caution,” says Raisa Anna Philip, research nutritionist.



An in-house nutritionist is around to help. “What we do here is plan your grocery list and help you select healthier options,” says Raisa. “Often, people know something is healthy, but don't know how much to consume. We help them decide what to buy and how much to take.”




“People don't know how to use healthy products. For example, most people consume oats as porridge, but that makes blood sugar rise almost immediately. A healthier option would be to have oats in a semi-solid form; or mix it in idli / dosa batter.



You can even try out oats upma. That way, the sugar level rises gradually. We demonstrate alternative recipes for such products,” says Radhika.



The Centre also has a gym, physiotherapy room, yoga classes and counselling, for, as Radhika puts it: “We believe in taking a holistic approach to solve any problem.”   

Foods that keep you hydrated(HEALTH +)

Listed are some of the food items that keep you hydrated if you are not much of a (water) drinker




We all know that our body is 70 per cent water. We need to keep ourselves hydrated in order to keep our body functioning properly.

There are mostly three types of food categories: fresh juicy fruits, green leafy vegetables and water based soups.





There are a variety of fruits that you can choose from if you do not drink water that much. The best pick is a watermelon which has the maximum water content in it. Fresh fruits will give you the needed hydration to feel better and be healthier.


Some more examples are: apples, kiwi, grapefruit, coconut, strawberries, and any type of berries.




The second food group is vegetables. The green fresh vegetables provide nutrients that help the body to stay hydrated and not get too heavy with other foods. It is better to eat the vegetables raw. Cooking them will take out the natural moisture and hydration.





The third category is soup or a broth. They can give you some liquid that your body needs and will therefore hydrate you.

A good soup to try is a vegetable chicken soup. If you don't like chicken, get vegetable soup. 

Top 7 healthy cooking oils (HEALTH +)

With a wide range of cooking oils on market shelves, it's easy to get confused about which oils are healthy for daily use. Even more confusing is the way each oil can and should be used.




Always remember that oil by itself does not contain 'cholesterol', but it helps to promote its formation in the body. In order to get the maximum benefit from the oils, one could use a mix of oils - use different oils for different methods and purposes in cooking. We asked Delhi-based nutritionist Mrs Himanshu Kapoor about her top picks of healthy cooking oils, and these are the top 7 healthy cooking oils she recommends.



Sunflower/Safflower oil: The most commonly used oil in Indian kitchens, this oil is rich in PUFA, particularly linoleic acid, which lowers the levels of good as well as bad cholesterol. So it will be a good idea to use this oil in combination with other oils as Palmolein oil. We can alternate the cooking with different oils.


Ghee: Also called clarified butter. This, being animal fat, contains saturated fat and cholesterol. According to Ayurveda, ghee contains some medicinal properties, so to get the benefits of its qualities use sparingly in your food as excess would lead to heart disease.


Coconut oil: Mostly used in southern parts of India, unfortunately Coconut oil is sometimes considered unhealthy. While this oil contains saturated fats, they are different from those present in animal fats and like other vegetable oils, coconut oil does not contain cholesterol hence it can be consumed for cooking in combination with other oils in the kitchen. But always remember moderation is the key word.


Groundnut oil: Groundnut or peanut oil contains heart friendly MUFA that lowers levels of bad cholesterol in our body without lowering the levels of good cholesterol. It is available in filtered and refined form. The filtering process is nutritionally superior, but may contain toxic compounds, so preferred should be filtered and refined groundnut oil of reputed brands. This oil is suitable for all types of cooking - frying, grilling and tempering or seasoning.


Mustard oil: Loved and also hated by some for its pungent and sharp flavor, mustard oil is available as filtered oil, and refined mustard oil is sold as vegetable oil. This oil has higher proportion of Mono-unsaturated and Poly-unsaturated fatty acids. Thus should be used in small quantities for certain vegetables only. As it may have undesirable effects on health if used in large quantity.


Rice bran oil: This oil is rich in mono-unsaturated fatty acids and cholesterol lowering properties due to the presence of a component called oryzanol. It also contains natural vitamin E - an antioxidant and is also good for the skin. This does well in high heat cooking as it does not decompose at high temperature to form toxic compounds, hence suitable for deep frying. Experiments in the kitchen have shown that snacks fried in this oil absorb 12-25% less oil than those prepared in Groundnut oil.


Olive oil: This mono-unsaturated oil helps lower bad cholesterol levels and triglycerides without lowering good cholesterol levels. Different stages of pressing and processing yields different varieties of olive oil. Extra virgin is excellent for salad dressings. Do not use for cooking anything on high heat. Virgin Olive oil is the yield of the second press. In the pure stage, the Olive oil goes through a certain amount of processing - filtration and refining. Pomace- Processed and refined to be used for Indian cooking.  

Fitness begins at home(HEALTH +)

Don't ignore the cleaning mop or the mundane chakla belan. They can be your tools to healthy living, says Indrani Rajkhowa Banerjee



All you ladies out there cursing the kaamwali bai on her day off stop pulling your hair out and take a cue from Chanel V 'Bai'. Wrap that sari around your frame, put on some loud, and mop the floor with pure pleasure! You may soon realise that it's not a bad idea to bid the bai with a washboard thin tummy a sweet farewell.



This is not an anti-gym slogan, just a plain thought on how household chores can turn out to be a free-of-cost fitness regime. Experts warn that household chores don't supplement for a serious weight loss session at the gym, which calls for a diet plan and focused workouts, but they are any day better than a sedentary life that most of us lead today.




"I love exercises in any form. It doesn't matter whether it's done at the gym or at home; it's all about keeping body parts in active motion," says 20-year-old Ananya Bhattacharya, a fitness addict.





"For those who are pressed for time or simply can't afford a gym, it's always better to try simple breathing exercises and take care of household errands. Small lifestyle changes like filling up the water bottles or standing in a right posture while cooking have their benefits," espouses wellness consultant Dr Shikha Sharma.





There's definitely a change in mindset and with physical fitness being an urban phenomenon why not convert a mundane task to something fun and flirty! Simple tasks like reaching out for jars on the overhead shelves or taking the dog out for a brisk walk can do wonders for the body.




"A military style 15-minute march while watching TV at least three times a day is the ideal cardio-vascular exercise and as good as a jog at the treadmill," says Namita Jain, fitness advisor.



Do as you may, but be careful, warn experts. "Certain tasks like lifting very heavy objects or lifting bucketful of water during a complicated pregnancy can be harmful. Moreover, one should always be careful about the postures while doing these chores," says Jain.




Expert speak:


- Folding laundry can be a wonderful exercise for the fingers.


- Sweeping and mopping best for lower body. Keeps the tummy flat and hips in shape


- Washing clothes, reaching out for overhead shelves, washing the car and opening drawers are perfect for the upper body


- Climbing up stairs, running after kids or taking the dog out for a walk are the best cardio-vascular activity; also good for hips, back and thighs  

The right way to eat fruits! (HEALTH +)

PreYou love your bowl of strawberries and yogurt after dinner or prefer your melon wrapped in ham. But can you really have fruit any way you want to?




Is it enough to eat them frequently, or is there a right way to eat fruits? Is it okay to eat fruits as dessert right after a meal? Nutritionist, Naini Setalvad tells us what the right way to eat fruits is.




When should I eat fruits? The best time to eat fruits is first thing in the morning after a glass of water. Eating fruits right after a meal is not a great idea, as it may not be digested properly. The nutrients may not be absorbed properly either.




You need to leave a gap of at least 30 minutes between a meal and a fruit snack. Ideally, one should eat fruits an hour before the meal or two hours after, if they have diabetes or any other digestive problem like acidity. This is because, sometimes, diabetes is accompanied with digestive problems.




Can I mix fruits with other foods? You can mix fruit with yogurt or salt as long as you do not have any digestive problems like indigestion or acidity.


You can also mix fruits like pineapple, oranges, melons or pomegranate with salads if you like. There is no harm in mixing berries and dry fruits with cereals either.



Shelf-life of common fruits


Banana: Three-four days


Apple: Up to a week


Pears: Five-six days




Papayas: Two-three days (depends on how ripe the papayas are to begin with)
Chickoos: Two days (depends on the ripeness)






Most other ripe fruits have a shelf life of up to three days if stored in the refrigerator. Here are more tips on the right way to store fruits and vegetables.ware.  

Combat stress with a balanced dietCombat stress with a balanced diet(HEALTH +)

You can cope with stress, depression and anxiety by avoiding certain foods and eating a balanced diet. Our expert tells you how





We live in times where pill popping has become a solution to all our physical and mental health problems. Instead of subjecting your body to chemicals and medical drugs, why not control your moods through natural foods?

Eating right and avoiding certain foods too can help you cope with stress, depression and anxiety.



Registered dietician Sukhada Bhatte says, "Patients often come to me and say 'When I'm bored, I eat', 'When I'm happy, I eat', or 'When I'm sad, I eat'. This essentially tells us that what we eat can have a crucial effect on how we feel and vice versa." So you may consider substituting tranquilisers with natural foods. Bhatte tells you about the right foods to eat:



Condition stress: Food to eat




Because of stress, the brain is susceptible to oxidative damage which can lead to diminished brain function. Get enough antioxidants to protect not only the brain but other organs such as kidneys, heart and liver from oxidative damage. Eat enough antioxidant-rich foods to delay the cognitive and functional decline of the brain. Consume three to five servings of fresh fruits (any) daily.


They are a rich source of antioxidants such as Vitamin C, carotenoids and fibre. Antioxidants act as scavengers of cellular oxidation products thus reducing the damage to your body.



Avoid drinking excess coffee, tea or caffeine drinks. Excess caffeine increases stress levels. Intake of tea or coffee post sunset may lead to compromised sleep and increase stress levels the next day. Switch to green tea as it is rich in antioxidants and flavanoids. One cup can make you feel better instantly.


Condition depression: Food to eat




Take two servings of fatty fish a week, one-two tbsps of flax seeds, or about seven walnuts a day as they are rich in Omega 3 fatty acids. The acids affect the neurotransmitter pathways in the brain.



If you suffer from depression, eat nuts, oilseeds, whole grains and low fat dairy products as they are rich sources of selenium, which help mild to moderate depression.Poor adrenal functions, excessively low cholesterol levels and a lack of salt are often overlooked as a possible cause for depression and tiredness.



To improve the adrenal functions, eat foods high in vitamin B3 like bean sprouts, lentils, chicken and egg, or foods rich in Vitamin C and A like broccoli, banana, carrots and melons.

A natural antidepressant is phenylethylalanine - an amino acid found in apples, almonds, carrots.



Condition Attention Deficit Hyper Disorder (ADHD): Food to eat




Walnuts and brahmi (Centella Asiatica) - sources of Gamma amino butyric acid. A pilot study done recently on school children in Mumbai has suggested that 300 mg of Centella Asiatica reduces hyperactivity, inattention and overall symptoms of ADHD.



Condition anxiety and hyperactivity: Food to eat





More than concentrating on food, people suffering from anxiety and hyperactivity must avoid sugar, sugary drinks and refined carbs as high intake of sugar or refined carbs is linked to anxiety or hyperactivity. Poor diet has an effect on concentration levels. Chocolate is 'the good mood food' when one feels low or stressed.



Studies have, in fact, shown that dark chocolate is rich in flavanoids and have an uplifting effect. However, it is also high in fat and sugar and one must not eat it as a recommended remedy.  

Celebrate health with tomatoes(HEALTH +)

Indulge in tomatoes as they have great health value

Tomatoes are now hot-favourites thanks to the much-talked about Tomato Festival in Spain as shown in the movie Zindagi Milegi Na Dobaara. But take a break from your favorite actors soaking in the 'tomato fun.' It's time to know the health benefits of this rich easily available vegetable.


Anti-oxidant: Tomatoes contain a lot of vitamins A and C, mostly because of beta-carotene, and these vitamins act as an anti-oxidant, working to neutralize dangerous free radicals in the blood stream. Free radicals in the body can be flushed out with high levels of Lycopene, and the tomato is so amply loaded with this vital anti-oxidant that it actually derives its rich redness from the nutrient.


These dangerous free radicals can cause cell damage. Also, remember that cooking destroys much of vitamin C, so stick to raw tomatoes for these benefits. So, do remember to carry a tomato-cucumber sandwich in your tiffin box.


Vision: Because of all that vitamin A, tomatoes are also an excellent food to help improve your vision. This also means tomatoes can help your eyes be better about night blindness.


Cancer: Various studies have shown that because of all that lycopene in tomatoes, the red fruit helps to lessen the chances of prostate cancer in men, and also reduces the chance of stomach cancer and colorectal cancer. Lycopene is considered somewhat of a natural miracle anti-oxidant that may help to stop the growth of cancer cells. And, interestingly enough, cooked tomatoes produce more lycopene than do raw tomatoes, so enjoy that tomato soup!


Heart troubles: Due to potassium and vitamin B, tomatoes help to lower blood pressure and to lower high cholesterol levels. This, in turn, could help prevent strokes, heart attack and other potentially life-threatening heart problems.

Skin care: Because of high amounts of lycopene, tomatoes are excellent for skin care. Make sure the inside of the tomato skins are against your skin, and let this be there for at least 10 minutes. Then wash off. You face will be cleaner and give a shiny look.


Hair: Remember all that vitamin A in tomatoes? Well, it's good for keeping your hair strong and shiny, and its also good for your eyes, teeth, skin and bones.

Bones: Tomatoes have a fair amount of vitamin K and calcium, both of which help to strengthen bones.   

Getting over the weight loss plateau(HEALTH +)

You've been dieting and exercising regularly and you've almost reached your ideal weight.





But the last couple of kilos just refuse to go no matter how much you exercise or how less you eat? All of us reach a plateau in our weight loss graph at some point of time. Here are some easy to follow tips to get rid of that last bit of stubborn body fat.



Do something different: Change up your exercise routine. Break the pattern that your body is used to. For example, if you workout in the morning, try shifting it to the evening. Instead of running, go for a power walk. Doing something that you're body is not used to will automatically get you results.




Get intense: Instead of spending more time, increase the intensity of your workout. For example, instead of walking on a flat terrain, walk on a slope. This will test your body's resistance and yield better results.





Eat more: This advice needs to be taken with a pinch of salt. Eat more often but in smaller quantities. So if you eat three meals in a day, split the total amount of food you consume into five portions. This will help increase your metabolism and lose that last bit of weight.




Relax: Don't stress about losing weight. Learn to enjoy your workout instead of forcing yourself to do it. And if needed, give your body a break. If you take a day off and get back to your health routine the next day, you're body will react to it better.




Keep it up: The easiest thing to do when you reach a plateau is to give up. But never lose your motivation. Try to stay positive and approach weight loss optimistically. Think of the final outcome and you're sure to keep up your spirits.



Keep these simple tips in mind, and you'll reach you're target weight in no time..

How to stay alert without coffee(HEALTH +)

PrMillions kick-start their day with an early morning cup of coffee to prevent sluggishness and to stay alert. Even at work, we crave for our regular doses of Cappuccinos and Espressos to boost our energy levels and remain stimulated.


But although caffeine does offer some benefits, it has some negative side-effects as well. Regular consumption is associated with increased blood pressure, and irregular heartbeats. Further, a mild addictive stimulant present in coffee may even cause withdrawal symptoms. Here's how you can tweak your daily diet to stay alert without coffee.


Meal splitting: A study published in the American Dietetic Association found that eating mini-meals throughout the day can help boost energy levels by supplying the essential vitamins and minerals to your body. Medical experts believe that infrequent meals with large gaps can cause sudden spikes and large crashes in blood glucose which is a crucial factor for energy levels. Hence, it is advisable to split your meals to ease the process of digestion and smooth out your blood glucose level. A British Medical Journal report recommends regular consumption of six small meals per day as this ensures the maintenance of average cholesterol levels.


Avoid frequent consumption of meat: Did you know that you spend much more energy in digesting meat products than vegetarian substitutes? This is primarily because meat has very high protein and comparatively higher fat that is difficult to digest, if the meat isn't cooked and purchased with healthy eating in mind. Moreover, the presence of certain hormones and pesticides in meat can also influence your energy levels. But this does not mean that you curb your meat cravings completely. Deciding the right balance is what matters the most.


Avoid "Mid-Afternoon" sugar cravings: To prevent a mid-afternoon slump and stay energetic without indulging in caffeine, it is vital to avoid any sugar temptations. Afternoon snack time is the period when our body is usually low on blood sugar. Usually, this is the time when our starved body craves for some added energy and we often fulfill this with the help of some high-sugar treats. Try to control this temptation as this causes your energy levels to bottom out.


Try whole grains: Most of us think of energy as a buzz which can be derived instantly using coffee and other caffeinated products. But always remember that such kind of energy derivation is always short-lived and is often followed by a sudden crash that leaves you more drained than ever. This is where whole grains can come to your rescue. These food products are beneficial in that they allow a steady influx of energy fuel that remains throughout the day.


Drink enough water: More than two-thirds of human body weight is composed of water. Moreover, we need water for performing all major functions like regulating body temperature and alleviating constipation. Hence, it makes sense to consume adequate quantities of water to function optimally. A standard 8 glasses per day is recommended by most dieticians and physicians. Besides this, we can get this level even through liquid foods and beverages like milk. However, beverages containing coffee is not recommended as they have diuretic (water-excreting) properties.


Eat fruits on an empty stomach: Having an apple or an orange on an empty stomach can be a great way to chase away the drowsiness and get a quick energy boost. The alkaline properties of these food products are regarded as great energy boosters and therefore, try to consume more of this than their acidic counterparts.


Low-glycemic foods: Foods with low-glycemic index like vegetables, whole grains and some fruits are a must to prevent any kind of morning sluggishness. Instead of devouring caffeine products to keep you awake, start a healthy diet routine by using more of these low-glycemic foods in small amounts before hitting the bed. are.  

How yoga keeps you fit and healthy(HEALTH +)

Everything we do calls for stress and constant running around. In the middle of all this chaos, yoga is a great way to connect with your inner self and stay healthy at the same time.
Through its deep breathing, stretching, mindful exercise, yoga is also an effective method to keep most stress-related diseases at bay. In fact, no matter what your lifestyle, you could learn a thing or two from this ancient exercise form that benefits your mind and body, both. Here's looking at why yoga is meant for people of all shapes and sizes...yes, even you!


Yoga helps combat stress. The National Center for Complementary and Alternative Medicine found that yoga has a positive impact on various kinds of neurological disorders. Their findings suggest that yoga might help patients in fighting with the symptoms of neurological disorders such as acute headache, psychological depression and so on. Published in the journal of Psychosomatic Medicine, this study revealed that women, even beginners, who practice hatha yoga may boost happy hormones by diminishing stress levels.


Yoga helps asthma patients. According to a research study presented at the 56th Annual Meeting of the American College of Sports Medicine (ACSM) in Seattle, adults who suffered from asthma experienced "increased quality of life and reduced asthma symptoms after 10 weeks of yoga practice".


Yoga helps in battling weight loss in middle age. While on the one hand yoga helps increase strenght and flexibility, it also helps with weight loss when you reach middle age, according to a study conducted by researchers at the Fred Hutchinson Cancer Research Centre in Seattle. Researchers studied that people who are overweight in their middle age and who practised yoga daily for over a decade lost considerable amount of weight.


Yoga even helps cancer patients fight fatigue. Cancer survivors who practice yoga are able to sleep better and fight fatigue more efficiently, according to a recent study. Yoga helps reduce stress levels and boosts the immune system. Thus yoga forms like hath yoga are increasingly recommended to all cancer survivors, combined with restorative breathing exercises to help improve their sleep patterns.


Tips for Starting Yoga. We recommend a few things to keep in mind: Go for a style that suits your body type: Yoga classes and asanas may differ for people with different body types. Some may only focus on meditation and deep breathing, whereas others might focus on rigorous and strenuous yoga moves.


You and your body type are unique: Understand this: Yoga is not only about flexibility. Don't try and idealise images and postures as presented in glossy health magazines. Those are people who have attained this kind of flexibility after years of practice and fitness routine. Go at your own pace.


Maintain your own pace: There is no need to rush into any kind of asana or yoga pose too soon. Use straps, blocks or other tools to suit your needs and requirements. Ask your yoga instructor for help and make sure you take adequate rest and proper precautions. Listen to your body: Don't force yourself into any of the asana. Try and read your body signals and stop when you think you can't take it anymore.


The right way of incorporating yoga in your daily workout routine. Depending on what your needs are, you can choose a yoga routine that works for you or you could participate in a host of workout activities at a time. The best way to go about overall fitness will be to do weight training for strength, circuits/rope jumping/sprinting/kickboxing for cardio fitness and Yoga for flexibility.


Now, let's take a quick look at three yoga postures that would benefit every one in general.


Sitali Pranayama. Sit in a comfortable erect position and make sure your head, neck and spine are in line. Take deep breaths for a few minutes and close your eyes. Open your mouth simultaneously by enchanting 'OM' loudly. Now curl the tongue and hang it outside your mouth. Now inhale deeply as if you are sipping through a straw. Focus on your breathing. This exercise will have a direct impact on your abdomen and lower ribs. In the end, complete the asana by closing the mouth and breathing normally through your nostrils. You can perform 10 reps of this asana, for 2 minutes each.


Bhastrika. Sit in a comfortable position with your back straight. Close your eyes and start exhaling and inhaling via nose by focusing on the abdominal muscles. As soon as you release your abdominal muscles you'll realize that your diaphragm contracts before you start to inhale. Hear the sound of your breath and perform this asana for 5 times at a stretch. Give it a pause. Breathe normally. And start again. Complete one to two rounds on a daily basis and increase the number of your breaths by 5, each week. Keep in mind that bhastrika should not be performed by people who suffer from heart diseases, chronic constipation or ulcers without taking due consent from your doctor. Ujjayi Breathing. Sit in a comfortable position. Make sure that your shoulders are not hunched. Take deep breaths and expand your abdomen fully while you inhale and contract your abdomen fully while you exhale. This asana works on the lower rib cage.  

Quick tips for healthy cooking! (HEALTH +)

Preparing healthy meals is not difficult when you know the basics of nutritious cooking.


You can even prepare meals quicker because you don't need to look for fancy ingredients. Nutritious cooking begins with the good, healthy ingredients that you use to prepare your meals.




"Plan your menu in advance and serve food that is freshly cooked to prevent re- heating. Re-heating destroys the nutritive value of foods and also tampers with original taste. Cover the food with cling film (plastic wrap) before string in the refrigerator to prevent mixing of flavours. Food is to be used not only as a source of calories but also as nourishment to grow, maintain and repair tissues of the body and also prevent disease," says Sveta Bhassin, Mumbai-based nutritionist and wellness consultant.




Tips


Vegetables should not be over-cooked. The more they are cooked, the less nutrition you will get from them. Fresh and tender vegetables cook quickly and do not need a lot of seasoning and spices to taste good.


Most of the vegetables are covered with fertilisers and pesticides. To remove them, wash the vegetables in a sink full of potassium permanganate. Then rinse them with plain water. Cut and cook.


Green leafy vegetables should not be cooked in acids like lime or tamarind, as the olive green colour of the green vegetables indicates difficult absorption of the nutrients form green vegetables.


To ensure that food is not overcooked in a pressure cooker, first boil the water without putting the lid on the cooker. Then when it is boiling add the ingredients and cover the lid tightly and cook on low flame for some time till you feel the food is cooked instead of pressure cooking on high flame with many whistles of the cooker. * The pulses and legumes we buy should be unpolished and small in size. In polishing and processing them, some vital nutrients are lost.




Onions are a rich source of quercetin which is a very important phytochemical and antioxidant. But the mistake we make is that we cut them immediately before having it. Onion should be cut and kept for at least 10 minutes before serving as oxidation helps quercetin to get activated.


Milk purchased from a dairy which is not pasteurised should be boiled for at least 10 - 15 minutes at boiling temperature to eliminate the effect of any bacteria or other germs.


It can be dangerous using wrong cookware. Never use painted and decorated pots and pans... Some are made of lead and silver toxin material. This can lead to severe digestive disorders.




Using aluminium vessels for cooking can cause high levels of aluminium in the brain tissue, because it is difficult to remove aluminium from the body. People suffering from Alzheimer's disease have high aluminium in brain tissue.


Pyrex and stainless steel is the safest cookware.  

6 Top exercise myths(HEALTH +)

Not everything you've heard about exercise and how to do it is true


Fitness enthusiasts, don't believe everything the so-called health experts say. Instead of helping your body, you may end up damaging it. Here's debunking a few myths about workouts


For six packs, do crunches
Doing crunches and sit-ups does not give you a six-pack. Having a visible sixpack is entirely a function of body fat and simply a function of abdominal development. If you look at the power lifters, you'll see that they have strong core muscles but not a six-pack. Contrary to popular perception, training a muscle group will not burn fat locally. So, save yourself the time and back pain. The best way to get a sixpack actually involves making better dietary choices and doing high-intensity interval training.


Squatting is bad for the knees
If you hear people say they hurt their knees from squatting repeatedly, squatting must be bad for your knees. However, think about it, most people without a history of knee pain squat without ever experiencing pain. Regarding the patellofemoral contact force data (i.e softening and breakdown of the tissue that lines the underside of the kneecap), a number that seems strikingly high doesn't necessarily imply that the body is not built to sustain strong forces. Most people who experience knee pain before squatting have poor technique. In an attempt to keep their torso vertical, they drive their knees excessively forward. In a good squat, the angle of the shin matches the angle of the torso. 


You don't need strength to run long distance
Distance running events are about covering a set distance as fast as possible. So every distance runner must do some form of resistance training. This means indulge in strength training designed to make you strong. Here speed is crucial. You can improve your speed by putting more force into the ground in each stride. More force means more strength. You can improve your capacity through quality strength training. Strength is one of the components of being a successful distance runner, but it's also the most overlooked.


Stretching decreases risk of injury
Most of the warm-up exercises, which we do before we kickstart the actual rigorous workout, involve a fair amount of static stretching. But it can increase the risk of injury, as static stretching before exercise causes performance decrements. This is especially true in runners who do the standard calves and hamstrings stretches, and go immediately into their run. However, certain warm-up exercises, which entail joint mobility and muscle activation, improve range of motion while promoting muscular control. This is a good way to move efficiently and avoid injury. So also, by going for a quick jog, you'll increase your circulatory rate and your body temperature. This helps improve the elasticity of your muscles.


Basketball shoes minimise damage
Basketball shoes were actually invented in an attempt to minimise the risk of rolling an ankle because of landing on someone's foot. These shoes, which have ankle support, limit side-to-side ankle motion. This reduces the risk of sprains, but causes excessive range of motion at the knee. Besides, basketball shoes also limit the ankle's range of motion in dorsiflexion (shin coming toward toes) and rotation. When these ankle movements are restricted, compensatory motion occurs at the knee. Over time, this leads to a number of knee problems.


Have pasta before a workout
There's a common myth that one must load the body with enough carbs before exercising. Most people, strangely, settle for noodles or pasta. But these foods often make you feel tired and hungrier as most of them are made of refined flour. Overeating noodles or pasta leaves the body little energy and leads to fat storage. A better meal option before a workout is a healthy balance of lean meat such as fish and chicken, wholegrains such as wheat, bajra and oats as well as, fruits and vegetables. This provides a wider range of nutrients and gives your body the fuel it needs to perform while exercising. 

Yoga better than conventional methods(HEALTH +)

FIRST OF ALL SHAH IS WISHING U ALL A VERY HAPPY HOLI (FESTIVAL OF COLOUR) MAY THIS HOLI BRING COLOURS IN YOUR LIFE.




Yoga, compared to conventional methods, can be a better treatment for chronic lower back pain, a new major study has suggested.



The study, led by the University of York, found that people offered a specially-designed 12-week yoga programme experienced greater improvements in back function and more confidence in performing everyday tasks than those offered conventional forms of GP care.



Although improvements in back function were more pronounced at three months, researchers found there was still an improvement in people's ability to perform tasks such as walking more quickly, getting dressed without help or standing up for longer periods of time even nine months after the classes had finished.



The trial involved two groups of people who were both receiving GP care for chronic or recurrent back pain



A 156-strong group were offered group yoga classes specially designed to improve back function, while a second control group of 157 people were offered GP care alone.



The trial showed that there was more reduction in pain in the yoga group than the usual care group, but of marginal statistical significance.


The findings are published in the Annals of Internal Medicine this week. 

Top 5 low fat meals(HEALTH +)

Today I bring you healthy recipes for delicious low fat meals that your family will love. We start with the all-purpose roast chicken dal, a simple yet versatile dish. Then we move on to a quick and easy chicken and vegetable stir-fry, before tantalising your taste-buds with our party favourite - the eggplant pizza. Not only are these recipes merely calorie-efficient, they're also loaded with essential nutrients that will enrich your daily food intake. Let's get cracking!


Roast chicken dal
Ingredients: 1tsp oil, 1 onion, 2tsps curry powder, 1 cup dal (pressure cooked for 3-5mins), 1 diced tomato, 500gms boneless roasted chicken, 1/4 tsp salt, or to taste, 1/4 cup low-fat plain yogurt.
Method: Heat oil. Add onions and cook, 3 to 4 minutes. Add curry powder and cook, stirring until combined, 20 to 30 seconds. Stir in dal, tomatoes, chicken and salt and cook, stirring often, until heated through. Remove from the heat and stir in yogurt. Serve immediately with brown rice.


Chicken and vegetables stir fry
Ingredients: 1tsp oil, 1 yellow pepper slice thin, 2 cups shredded carrots, 1lb boneless chicken, 2tsp minced fresh ginger, 2 cloves garlic, 8.8oz cooked brown rice, 1 cup precooked shelled edamame (soyabeans), 1/3 cup stir-fry sauce, 3 green onions.
Method: Heat oil. Add yellow pepper and carrots, cook 2mins. Add chicken, ginger and garlic, cook 4mins. Add brown rice, edamame and stir-fry sauce, cook for 2-3mins or until chicken is done. Stir in green onions then divide among 4 bowls to serve.


Eggplant pizza
Ingredients: 3 eggplants, 2 cups grated mozzarella cheese, 1/2 cup grated parmesan, salt and pepper to taste. For pizza sauce: 1 clove garlic, 1tsp salt, 6oz tomato paste, 8oz tomato sauce, 1tbsp parsley, 1/2tsp oregano, 1 carrot.
Method: Heat garlic in oil. Add tomato paste, sauce, parley, oregano and salt. Bring to boil then simmer. Add the carrot. Cut eggplants lengthwise into 3/4 inch thick 'pizza bases.' Brush with olive oil. Broil until brown. Remove, add pizza sauce and 1/2 the cheese mix. Add toppings. Cover with remaining cheese, add salt and pepper to taste, and place under broiler until cheese bubbles.


Banana coconut pancakes
Ingredients : 4 bananas, 2 eggs, 1 egg white, 1 scoop vanilla protein powder, 2-3tbsp ground flaxseed, 2-3tbsp unsweetened shredded coconut, 1 tbsp cinnamon.
Method: Mix mashed bananas with eggs, protein powder and cinnamon. Add flax and coconut. Batter should be fairly thick (just like regular pancakes). Heat pan, then grease with a little coconut oil. Add batter, cook for a few minutes until you see bubbles forming. Flip and cook a few minutes more. Top with honey, maple syrup or fresh fruits.


Red cabbage and apples salad
Ingredients: 1 onion, 1tbs butter, 2 cloves garlic, 500gms red cabbage, 2 apples, 1 cup stock, salt and pepper to taste, fresh chives.
Method: Toss butter and onion in a pan and stir fry lightly for around 2mins. Add shredded cabbage, cloves and hot stock. Stir adding salt and pepper to taste, cook for 5-7mins. Add the peeled and sliced apples. Cover the pan for around 10 minutes. Place the mixture in a serving dish. Serve it with sprinkling of chives. 

Ten steps to a healthier life(HEALTH +)

Simple lifestyle changes can take you towards a fitter and more beautiful you, finds Debarati S Sen


1. Exercise daily and stay active always
Gymming is not something everyone is fond of, and there are people who have a million excuses ready to postpone their gym sessions. Of course, there are also those who have incorporated gymming into their daily life and would not miss it for anything. We all know that exercising in any form is extremely essential for everyone.
Go for the simple ways to stay active - avoid using the lifts and escalators, instead hit the stairs. Do household chores, take your dog for a walk, play with your children, siblings. Even a rigorous dance routine can help you - go clubbing with friends and dance the night away.


2. Eat right and stay beautiful
Making healthy choices in your diet is the beginning of a fit body. Skipping meals due to work and opting for unhealthy fast food option later is wrong says Dr Nupur Krishnan.
Eating smaller helpings is wise and having more than three meals a day is another thing that people should remember.


3. Make 'No Smoking' your motto
Kick the butt! Really. We all know how harmful smoking is and it is time we started taking it seriously. You don't want cancer and other life-threatening diseases, do you?
We know it is tough to give up but then once you make up your mind stick to it. Take it slow. Reduce your intake every single day. Set a goal of 'not more than one a day and then go on to 'not more than one a month' and soon you will see that you are leading a smoke-free life.


4. Break up with stress!
That is just what most of want to do - eliminate stress completely from our lives. But keeping in mind our relentless work schedules and demanding lives, it seems a little difficult.  Yoga instructor Keya Ray says, "Practicing yogasanas in our daily lives can help. It not only keeps your body fit and active but it also helps to keep your mind active and alert." And not just yoga but a simple thing like cozying up in your favourite chair, going out for a walk by the sea or walking barefoot on grass can be amazingly de-stressing. Says model-actress Mrinalini Sharma, "I just sit down with a book at home when I want to relax. It helps me unwind."


5. Floss and live long
Studies have shown that people who floss live longer. Dr Karishma Jaradi, cosmetic dentist says, "Often taken for granted, the monotonous task of brushing and flossing our teeth daily is very important. Studies have shown that the health of your teeth can affect your overall well-being and that flossing may help prevent a heart attack or stroke."


6. Beware of pollution
This can be a challenge but you can always try and avoid highly polluted areas. Keep your surrounding green.


7. Stay away from binge drinking
Yes, we know studies have proved that an occasional glass of wine can help protect against heart disease but if you keep guzzling bottles and don't know when to stop then you are inviting serious trouble. Have mercy on your liver!


8. Think positive
Having a positive outlook towards life is essential. Psychologist Seema Hingorrany says, "You are what you think. You should surround yourself with people who are positive in nature - this will help." Avoiding people who are always finding faults is essential.
So think your way to a good life!


9. Spend quality time with friends and family
It is said that when you are spending happy moments with your family and friends then it reflects on your well-being. There is a certain feeling of catharsis. Psychologists say that spending quality time with people who you care about can help release chemicals in the brain that can help you 'feel good'.


10. Sleep wellYou may be surprised but adequate sleep can work wonders for your physical as well as mental health. Problems like feeling irritated and grumpy to suffering from body ache and restlessness can be due to lack of proper sleep.  

Want to eat healthy? (HEALTH +)

In the quest to eat healthy, you may be unwittingly making some common eating blunders. Experts say even some of the most diet conscious people make these errors. Here's what you should know...

Are you among those that prefers to buy fruits and vegetables a week in advance? Keeping them in your fridge may mean robbing them of essential nutrients, which are so vital for your body. Instead of stocking up for a week or two, make it a habit to buy fresh vegetables every few days.




Try to go a little easy with processed foods. Processed items generally tend to contain more sodium and saturated fat, and lesser amounts of fibre and essential nutrients. Try to opt for fresh, wholesome foods.

If you absolutely must go for processed foods, choose those that contain whole grains (whole-wheat bread, tortillas and pasta), have no trans fat and are low in saturated fat.



Enjoy eating out? Keep it to a minimum. Experts say that the amount of outside food you eat can have a detrimental effect on your health. Home-cooked meals are not only made in a cleaner environment, they also tend to be more nutritious.




The number of people eating out has steadily increased over the past few years owing to the sheer number of restaurants that have mushroomed up all over the city.

However, if you must eat out, stick to a routine - eat one or meals outside in a week. Try and stick to ghar ka khaana the rest of the time.



If you're trying to lose weight, having long gaps in-between meals will make it all the more harder to shed those pounds. Plan your meals, so that you never suffer from hunger pangs.


Cooking at home may seem overwhelming in the beginning. Take help and advise when needed and don't shy away from experimenting. If the dishes don't turn out the way you imagined them to, don't lose heart.



Always keep a well stocked refrigerator and a pantry. Buy some multi-purpose utensils and browse through recipe books. Start with simple soup, pasta, salad and sandwich recipes and gradually move on to more complex dishes.

Peeling certain vegetables and fruits robs them of their nutrients. Apples and tomatoes should be eaten the way they are. Apple peels contain phytochemicals that are responsible for most of the apples' healthy antioxidant activity.


It is also wise to leave a gap of 15-20 minutes after you chop garlic before adding it to your cooking since this ensures that the enzymatic reaction that begins when garlic is diced, expels as much of the antioxidant allyl sulfur as possible thus increasing cancer-fighting benefits.

Avocado, canola or olive oil with your salad is actually healthy for you. In moderation, experts say, these actually help your body absorb healthy phytochemicals from tomatoes and dark green vegetables.


Don't abstain completely from avocados, nuts and olives. While they may be high in fat and calories, they're low in saturated fat. These items contribute smart fats to your diet, and are laden with fibre and phytochemicals. Eat them in moderation.  

Adopt a heart healthy diet (HEALTH +)

Focus on your heart health and adopt a heart healthy diet and eating habits to lead a healthy lifestyle


When eating for your heart health, it's important to focus on foods you like and will eat regularly. These heart-healthy foods should be part of your total diet and not in addition to what you're already eating. Also do not eat them in huge amounts that it might add on to your calories.


The best foods for healthy heart:


Nuts
Having a few dry salted roasted peanuts daily may help reduce your risk of heart disease. Peanuts are nutritious and have monounsaturated and polyunsaturated fats and dietary fiber to help support a healthy heart.


Fruits and vegetables
Make sure there is produce on your plate during every meal: fruits and vegetables contain potassium, vitamin C (an antioxidant) and phytonutrients, which may act as anti-inflammatory agents.


Fiber-rich foods
Eat foods containing soluble fiber, such as citrus fruits, oats, barley, apples, pears, cabbage-family vegetables, carrots, sweet potatoes, and dried beans and peas. Oats and barley contain beta-glucan, which can lower cholesterol.


Omega-3 foods
Serve up foods rich in omega-3s, such as salmon, fresh tuna, albacore tuna, sardines, herring, walnuts and flaxseed.


Olive oil
Use moderate amount of extra-virgin olive oil (about 1 tablespoon of olive oil per day). Olive oil contains monounsaturated fats, vitamin E, polyphenols and oleocanthol, a substance that has antioxidant and anti-inflammatory properties.


Tea
Aim for 2 to 3 cups of green, black or white tea per day.


Dark chocolate
Enjoy dark chocolate, but do not over eat.
Whole grains
Chew down on whole grains, like oats, whole wheat, brown rice and cornmeal.
Heart healthy dos and don'ts
Now that you know the healthiest foods for your heart, adopt the following heart-healthy eating habits.


-Take more time to focus on food and you'll be more likely to eat the right amount for you. Eat slowly, savouring every bite of your food. Eating too quickly may result in overeating, and can even make your mealtime stressful.
-Don't multi-task: Your mealtimes should be relaxing and enjoyable, so don't answer emails or work calls.
-Don't eat large meals: Try to evenly divide food over the course of the day. Large meals tend to be taxing on your body. As a bonus, smaller meals will keep your energy level up and can help you maintain a healthy weight or lose weight.-Eat lighter in the evening: Try to have smaller meals in the evening, or space food out over the course of the evening. Studies have shown that the incidence of heart attack and stroke is highest during the late evening and early morning, and may correlate to having a large evening meal. 

11 Plant-based anti-ageing foods (HEALTH+)

Who wants to look their age? Most people want to look years younger than they are and are always striving towards it going into strange diets, getting help of surgery and taking jabs of botox and dermal fillers. Studies have shown that people who eat mostly plant-based foods look younger than their real physical age. And if that is true, it sure makes sense to include plant-based, anti-ageing foods in our daily diet to get that ageless, young skin and delay the inevitable effects of natural ageing by improving skin elasticity and thereby staving off wrinkles.


Nutritionist Deepshikha Aggarwal says, "There are certain foods that are rich in Vitamin E, which when included in our daily diet, can help improve the texture of skin and it's elasticity." Deepshikha says that avocados, walnuts, sesame seeds, olive or olive oil are rich in Vitamin E. Clinical nutritionist Dr Nupur Krishnan adds, "Eating a diet that is rich in colourful fruits and veggies, can help protect against skin ageing." Tomatoes, red bell pepper and all citrus fruits are rich in Vitamin C, green leafy vegetables, sweet potatoes and bright orange vegetables have carotenoids and all these should be included in your diet advises Dr Nupur.
Deepshikha says, "Apart from this, avoiding caffeine products can help control melanin production. Sipping on green tea is a better idea."


Here is a list of some anti-ageing foods:


Almonds
Since ages almonds have been considered as an anti-ageing food because of the high content of Vitamin E. It is great for healthy skin, hair and nails. The body needs Vitamin E to protect the cells from the onslaught of free radicals generated by air pollution, peroxides and ultra violet rays. Experts say that eating around a dozen almonds daily will help.


Walnuts
Walnuts are a rich source of Vitamin E and having a handful can help your skin look great.


Cucumber
These are excellent as anti-ageing food and improve tired and dehydrated skin. The high water content and high amounts of silica present helps to get a smooth and glowing skin.


Avocados
They are also known as nature's best moisturisers and are loaded with anti-ageing nutrients such as Vitamin C and E, and Omega 3 fatty acids. Though a medium-size avocado has 30 grams of fat, all of it is healthy mono-saturated fats that lower cholesterol and protect the heart. Deepshikha says, "Eating avocados can help stave off wrinkles and keep your skin looking soft and supple, because of the Vitamin E that helps to get your skin glowing."


Sesame
This is another rich source of Vitamin E


Berries
Deepshikha Aggarwal says, "Antioxidants that are present in berries such as blueberries, and cranberries and in strawberry, can help keep you skin vibrant and glowing." The canned cranberry juice works for your skin. Eat one to two cups of blueberries a day for your daily 'dose' of anthocyanin, an anti-ageing antioxidant that increases the potency of Vitamin C.


Green tea
This is a very healthy substitute for caffeine drinks and are packed with anti-oxidants.


Water
"If you do not drink at least 2-3 litres of water every day, your skin might wrinkle faster. Water provides the much-required hydration and keeps wrinkles at bay.


Aloe Vera juice
Aloe vera juice is excellent if you want younger-looking skin says Deepshikha and adds, "Have 30 ml aloe vera juice diluted with 100 ml water early morning on empty stomach. And after 20-30 minutes you can have your regular breakfast."


Sunflower seeds
This in another remarkable anti-ageing food and a Vitamin E and selenium powerhouse with very effective youth-enhancing qualities. Eating a handful of sunflower seeds daily will help you look younger, stave off wrinkles and improve skin elasticity because it is extremely rich in Vitamin E.


Brazil nutsBrazil nuts are a very rich source of selenium, a mineral that works very well with Vitamin E to stop oxidative stress and cell damage caused by free radicals; thus, slowing down the ageing process. But should be eaten in moderation (two nuts a day) because of its high fat content. 

After-exercise diet most important(HEALTH +)

The benefits of exercise can be greatly affected by the food we eat after it, a new study says.




"Differences in what you eat after exercise produce different effects on the body's metabolism," said the senior study author, Jeffrey F. Horowitz of the University of Michigan (U-M).


The study follows up on several previous studies that demonstrate that many benefits of exercise are transient: one exercise session produces benefits to the body that taper off, generally within hours or a few days.



"Many of the improvements in metabolic health associated with exercise stem largely from the most recent session of exercise, rather than from an increase in 'fitness' per se," Horowitz said.






"But exercise doesn't occur in a vacuum, and it is very important to look at both the effects of exercise and what you're eating after exercise," he said.





Specifically, the study found that exercise enhanced insulin sensitivity, particularly when meals eaten after the exercise session contained relatively low carbohydrate content.


Enhanced insulin sensitivity means that it is easier for the body to take up sugar from the blood stream into tissues like muscles, where it can be stored or used as fuel.





Impaired insulin sensitivity (i.e., "insulin resistance") is a hallmark of Type II diabetes, as well as being a major risk factor for other chronic diseases, such as heart disease.





But the study also found that one does not have to starve after exercise to reap its benefits.


The study is based on healthy sedentary men, aged between 28 and 30 years, said a U-M release.


The study was published in the Journal of Applied Physiology.