Prep yourself into the exercise habit!(HEALTH +)

All of us know that exercising regularly is a must in order to be healthy, but how many of us actually hit the gym to do so? If you are a novice to the concept of gymming, here are some things that you need to keep in mind.



Firstly, when you begin to embark on working out regularly, or perhaps a new exercise routine, it might not be easy to stay motivated and meet your goals quickly. But this should not deter you as there are a number of reasons for you to stick to your exercise regime. Here are some tips to help you do so:


- Be organised and prepared for your workout. There is no point in planning to work out, and then not being able to find your training shoes, or realising that you don't have the right gym clothes or a nice gym bag to carry your stuff in. Taking care of all these small things will help you avoid a reason to skip your workout.





- It's a nice idea to reward yourself for adhering to your exercise regime. And by rewards, we don't mean treating yourself to a pizza or burgers with extra cheese with a generous helping of fries and cola. Reward yourself with a massage, a new hair cut or a new gym kit, something that will further boost your motivation to exercise and look good.



- Find yourself an exercise buddy, be it your partner, a friend, family member or a even a colleague. Research shows that when individuals train along with others, they are less likely to drop out than those who do it alone.




- Analyse and improvise your goals regularly. Setting a goal for your workout on a daily basis will make your effort seems even more worthwhile. If you still haven't been able to chart out your goals, time to get your thinking cap on and get cracking.


- Make it a point to bring out a slight variation in your workout regime daily. This provides a refreshing break from an impending sense of monotony. 

Why guava is the new apple(HEALTH +)

The Guava comes across as a very humble fruit. It is not as exotic as the Kiwi or as expensive as the Apple, but under its shy green skin it has much more to offer.


It is a rich source of vitamins, fibers and minerals. If made a part of the daily diet, research has shown that guavas are very effective in preventing cancer and heart diseases. It also helps the body in combating free radicals produced during metabolism and aids in preventing age-related chronic diseases, such as Alzheimer's, cataract and rheumatoid arthritis. The presence of complex carbohydrates and dietary fibers in guava makes it effective in lowering cholesterol and blood sugar levels.


Researchers working for the US department of Agriculture ( USDA) have found that guava may be among the richest fruits in antioxidants, suggesting that there may be significant health benefits for people who regularly include guava in their diets. If you thought oranges and other citrus fruits were the best for vitamin C, you need to check out the guava. One guava has 165 milligrams of Vitamin C, while one orange has a mere 69 mg.


Being rich in Vitamin C, it is effective in treating male infertility caused by sperm clumping and other abnormalities. Guava has abundant dietary fiber and thus, is good for those suffering from constipation.


This delicious fruit also has beta carotene, potassium and soluble fiber. Guava can improve your heart health by controlling your blood pressure and cholesterol. Guava's ability to lower blood pressure is the result of potassium. This mineral is an electrolyte that is essential to electrical reactions in your body, including your heart.


For people trying to lose weight, the high content of roughage, no cholesterol and the good carbs content are very beneficial. Guavas can improve the texture of skin and help avoid skin problems as well. The medicinal properties of the fruit are known to cure wounds externally also treating bleeding nose and gums.


Eating one guava for breakfast gives you the much needed daily dose of iron, folic acid, calcium, fiber, protein, carbohydrates, vitamin A, B and lots of vitamin C. The total fat content of one guava is 0.9 gms and it has only 84 calories. Compared to the Apple it has 42% less calories and 38% less fat.


A Guava a day keeps, everything from a common cold to cancer, from swollen gums to blood pressure, also obesity and diabetes and the doctor away!

Are you obsessed with working out?(HEALTH +)

When you wake up in the morning, you think about?
A. Try and think about all the things that I need to complete by today evening.
B. Worry about the piece of cake I had yesterday and fret that I am late for my gym session.
C. Think about what I am going to have for breakfast, lunch and dinner.


When you are out with friends for dinner?
A. I try and have food that's not high on calories, but I don't fret too much.
B. Refuse food of any kind and keep counting the calorie intake.
C. I eat as much as I can.


If your friend was to suggest you take steroids to build muscles, you would...
A. Wouldn't go for it. I know the harmful effects it has on the body.
B. I have been waiting for someone to suggest that to me.
C. My friends only suggest food places to go to.


If you were to miss out on a gym session you would...
A. Try and walk a bit to catch up on my workout.
B. Put in that much time the next day. I wish such a thing would never happen.
C. Gym? What's that?




When you look at yourself in the mirror, you...
A. I'm okay with what I see, of course I could get fitter, but that's not the only thing I am worried about.
B. I see six-pack abs... and I am not happy with that... I want eight-pack abs!
C. I am perfect I don't need to go to do anything to improve myself.


Your friends are...
A. People who I have met at school, college, work, gym and my social circle.
B. My gym buddies, who are equally regular about their work out.
C. People who I can eat out with.



Mostly A's: You are maintaining a good balance where your workout and food habits are concerned. You are eager to find healthy options while eating out, but you won't ruin other people's evening by being overtly fussy. Your self confidence doesn't stem from your physical appearance and that's very good. You possibly can get fitter, so don't get complacent.




Mostly B's: Yes, you are a certified fitness fanatic. You have to stop living out of your gym. Your workout isn't the only thing that should be on your mind. Your confidence stems from how fit you are physically. If you were to get a little out of shape, you could have severe self doubt. Try and develop other hobbies and friends away from your gym.



Mostly C's: You could do with spending sometime at the gym. Your friends are only those who are willing to indulge in your food habits. Being a little fit can be a lot of help, not just because it would get you to look good but also be at your healthiest best. You don't have to live at your gym or have six-pack abs, but being unhealthy isn't cool at all. .

You are what you eat (HEALTH +)

In the city that never sleeps, people are always into their busy schedules and have started taking their body for granted.


They have forgotten that our nutrition determines how we look, act and feel. The type of food that one eats, is quality and quantity determines ones physiological and psychological well being. And for being healthy, one requires to eat well. Here are some must-haves in your diet:


1 . Consider water
Hydrate your body. Drink at least 10 to 12 glasses of water every day. Start your morning with a glass of lukewarm water.


2 . Eat timely meals
Eat at regular intervals. Have five meals a day in which three can be main meals and two can be mid meals.


3 . Breakfast is a must
Breakfast is a must because it provides 25 per cent of the total energy and nutrients required by the body.


4 . Quality call
Good quality of food is a must. Remember the quality of food you eat determines your efficiency in your work. Avoid refined foods like white rice, maida-based products like bread, pasta etc.


5 . Go green
Make sure to include green, orange, and yellow fruits and vegetables - such as broccoli, carrots, cantaloupe, berries and citrus fruits. These fruits are rich in vitamin C and vitamin A, which may help protect against various types of cancer and other diseases.


6 . Say yes to herbal tea
Include herbal teas. Having two cups of green tea can do wonders for the skin and also increase the efficiency of our immune system.


7 . Opt for healthy fat
Enjoy healthy fats. Include omega 3 fatty acids and unsaturated fat rich foods like olive oil, flax seeds, sesame seeds, soyabean, walnuts, seafood such as tuna and salmon to increase your immunity.


8 . Fibre is important
Have fibre rich foods like oats, barley, ragi, bajra, whole wheat grains, different variety of fruits and vegetables in your diet.


9. Protein perfect
Having protein is essential. Vegetable sources of protein are beans, nuts, pulses and whole grains. These are good choices as they offer fibre, vitamins and minerals. The best animal protein choices are fish and poultry.


10. Calcium
Include adequate amount of calcium in your diet by having milk and milk products, soybeans, shrimp, ragi, sesame seeds, and leafy vegetables.


11. Vitamin B12
This is a rare vitamin. A slight deficiency of it can lead to anaemia, fatigue and depression. Vitamin B12 rich sources are oysters, liver, fish, beef, eggs, fortified cereals, milk and milk products.


12 . Healthy snack
Have healthy snacks in between to keep up the energy levels the whole day.


13 . Plate of salad
Consume a bowl of green salad every day - a simple trick to keep away excess calories.


14. Two fruits at least
Have at least two fruits everyday.


15 . Spice it up
Include spices/herbs like saunf, basil leaves, one to two cloves, ginger or garlic in your daily diet to enjoy its enormous medicinal properties.


16 . Go nuts
Have a handful of nuts a day. They are calorie dense foods packed with proteins, healthy fats and some essential vitamins and minerals.


17 . Dine right
Have early and light dinners.

10 Tips for a healthy heart(HEALTH +)

A strong heart is a result of healthy lifestyle choices. Be active and stress-free


Today's fast-paced life and workplace pressures escalate stress levels, taking a toll on one's heart. We must realise that the healing power of the body decreases when under stress, leading to many complications like hypertension and poor immunity. Today, even youngsters are prone to heart ailments. So, it's very important to stay healthy and manage your stress levels by understanding the risk factors - high cholesterol levels, stressful lifestyle, smoking, and lack of exercise - following simple changes in lifestyle.


Avoid smoking
Smoking reduces life expectancy by 15-25 years. If you are a smoker, you are twice more likely to have a heart attack than a non-smoker. The moment you stop smoking, the risk of heart attack begins to reduce.


Cut down on salt
Too much salt can cause high blood pressure, which increases the risk of developing coronary heart disease.


Watch your diet
Try to have a balanced diet. Eat fresh fruits and vegetables, starch foods such as wholegrain bread and rice.


Monitor your alcohol
Too much alcohol can damage the heart muscle, increase blood pressure and also lead to weight gain. Avoid intake of alcohol or at least limit it to one to two units a day, gradually decreasing the consumption.


Get active
At least aim for 30 minutes of moderate exercise a day. Keeping yourself fit not only benefits the heart but also improves mental health and well-being.


Monitor your BP, blood sugar and cholesterol levels
Routine medical check-ups will ring an alarm, if you need medical help.


Manage your waist
Cholesterol deposition in blood vessels begins in the first decade of life. Carrying a lot of extra weight as fat can greatly affect your health. Make small but healthy changes in your diet.


Manage your stress level
If you find things are getting on top of you, you may fail to eat properly, smoke and drink too much. This may increase your risk of a heart attack. Practice yoga/meditation. Take a vacation.


Check your family history
If a close relative is at risk of developing coronary heart disease from smoking, high BP, high cholesterol, lack of physical activity, obesity and diabetes, then you could be at risk too.


Laughter is the best therapy
Laughter anytime will work wonders for you. It is an instant way to unleash the pressure and it makes you feel light. 

Cheat guide for those on diet(HEALTH +)

For once, you aren't being reprimanded for giving into your cravings. Nutritionists put together a cheat-guide for you.


The experts agree that it's important to go easy on your diet plan about once a week. Nutritionist Neesha Bukht says that those who allow themselves that 'weekly treat' are less likely to go on a bingeing spree.


That's because your cravings are satisfied. Also, being on a diet for several months may put your body in 'starvation mode'. So increasing your calorie intake and biting into foods that you've been restricting for long can speed up your metabolism and make you look leaner. While cheating has its own benefits, do remember that the key lies in moderation.


Here's how you cheat smart ...

Pick a weekday

You are less likely to go overboar d when you're busy at work. And as opposed to cheating the entire day, pick one meal when you allow yourself a treat.

Exercise discretion

Whatever you choose to gorge on, make sure you feel like you've given yourself something special, as those feel-good bites will go a long way in keeping you on track throughout the week.


No back-to-back


You are not allowed to pick two cheat meals together, even if you promise not to cheat for the next two weeks. Its impact lies in the psychological satisfaction of crav ings. Therefore, this method, no matter how valid you may think it is, just won't work.


Go public


Call off that illicit affair between you and crispy French fries. When you cheat in public, you cheat in moderation.

Eat before you cheat

If you cheat on an empty stomach, you'll stuff yourself silly. Instead, eat food that's high on fibre just before you give yourself that weekly treat.




Don' t stock up


Don't fall for those 'Buy one, get one free' offers. When you cheat, buy single servings.


Do your math


A single super-high calorie binge, loaded with fat and sugar will easily set you back by several days. Instead follow our cheat guide that will bring you your favourite meal with just a slight change. 

Foods you shouldn't eat daily (HEALTH +)

While you may be making the utmost effort to eat healthy for the majority of your day, it is possible that there are the small daily mistakes you maybe making in your diet, which make weight loss, or weight management more difficult and a slower process than it should be.


Sometimes it is these innocuous morsels of food that make a big difference when it comes to proper weight management. So what are these foods in your daily diet that you should avoid?


1. Glass of milk - While milk is a healthy addition to your meals, it could possibly be the one food that is hindering your progress. If you are used to having a glass of milk before you sleep, at breakfast, or even for a snack in the evening, take a break from drinking milk for a month. If you feel that its making a difference - making you less sluggish, helping you lose weight, clearing up your skin etc - this maybe the solution to your problems. Give it a go.


2. Something sweet after meals - Many people have this habit of wanting just a little something sweet after every meal. This is absolutely unnecessary and you probably know it. Just that addition of sugar after your meals is worth cutting down on if you have it on a daily basis. Let dessert be a treat you save for the weekends and you will probably savour it more.


3. Heavy carbs for your evening snack - How often have you felt so hungry in the time between your lunch and dinner, that you can eat anything without giving a thought as to whether it is right for you or not? You may land up knocking off a sandwich or a samosa. This may be the only unhealthy addition to your diet in the entire day, but consumed daily, this evening snack could be hindering your efforts. Therefore, carry something that has healthy proteins and fats like nuts, with you so that you don't succumb to hunger.


4. Potatoes - Recently dubbed by a study conducted by Harvard, as one of the foods that definitely makes you gain weight over time, potatoes have a way of turning up in our daily food unannounced. You maybe eating a healthy sabzi but a whole potato may have been added in there to improve the flavour. Fresh veggies taste good on their own if you try, so give it a shot.


5. So called 'healthy snacks' - Baked chakris and chips, all of these so called healthy snacks, should be substituted with real nutritious food. Many people eat these unaccounted, thinking they are healthy and will not make a big difference to their health and weight. This is a misconception and you are better off without these highly processed snacks.


KEEP VISITING BE HEALTHY