Know your fats!

We owe fat an apology. It's been vilified for so long, and now it turns out that the stuff may fire up our flab-burning furnace, silence our cravings and power us to a strong, lean body. Still, you've got to know some key facts. Read on to discover the "bad boy" nutrient's healthy side.

Monounsaturated fatty acids (MUFAs)
The lowdown: Nuts, avocados and canola and olive oils are rich in MUFAs, often the most common fat type in our diet.

Friend: MUFAs help control hunger and blood sugar. Plus, they may turn on genes that trigger fat burn.

Omega-3 polyunsaturated fats 
The lowdown: Of the three main O-3s, EPA and DHA (in seafood, grass-fed meat and some eggs) are the stars; ALA (in soy, walnuts, flaxseed and more) is beneficial but B-list.

Friend: Bump up your O-3 intake and everything could get better: blood pressure, heart health, even your body's fat-burning ability.

Omega-6 polyunsaturated fats 
The lowdown: O-6s work with O-3s to regulate immune function. They're ubiquitous in the diet: Vegetable oils, fried and packaged foods and baked goods have them.

Frenemy: When balanced by O-3s, they're good. But O-6s often dominate our polyunsaturated fat intake, and this unbalanced ratio may lead to inflammation and weight gain.

Saturated fats
The lowdown: Solid at room temp, most sat fats melt in your mouth, which makes them irresistible.
Acquaintance: Experts have long thought eating sat fats upped heart disease risk, but some recent studies show the link isn't so clear. For now, eat them in moderation.

Trans fats
The lowdown: TFs help preserve foods and extend shelf life. They're in some fried dishes and packaged goods. (That's how those months-old biscuits stay fresh.)

Foe: They have no redeeming healthful qualities. Research suggests diets high in trans fats may be linked to weight gain, heart disease, belly fat and depression.

Is your job making you fat?

Considering that many of us spend more than one-third of our lives on the clock, our office behavior has a huge impact on our health and our weight. In fact, in a CareerBuilder survey released earlier this year, 44 percent of workers said they’ve gained weight at their current gig—and more than one-quarter of workers gained over 10 pounds. Sure, it’s no secret that office birthday cake can pad your waistline, but watch out for these less-expected culprits too:


You usually go out to lunch

Whether you’re entertaining clients or just loathe bringing lunch from home, eating restaurant food for your mid-day meal may sabotage your weight-loss efforts. In a study recently published, women who ate out often lost less weight than those who didn’t—and the strongest link was with eating lunch out. Those who ate lunch out at least once a week lost about five fewer pounds than those who did so less often. The effect may be a combination of eating less-healthy food and also bigger portions.

The fix: The obvious solution is to bring lunch from home more; an easy way is to make bigger dinners and tote the leftovers the next day. When you do eat out, do your homework in advance: scope the healthiest options on restaurants’ online menus so you know exactly what you’re eating.


You have a horrible commute

It’s becoming increasingly normal for many of us to spend an hour or more each way in cars or on trains or buses, which strikes a double blow: It makes us cranky, tired, and stressed, priming us to eat more food for comfort, and it also steals some precious free time we could spend exercising.

The fix: Since exercise is a known stress-fighter, find little ways to bake more movement into your commute. If you take public transportation, could you get off a stop earlier and walk for 10 minutes? If you drive, park as far away from the office door as possible. And if you’re like me and tend to feel famished and ravenous when you walk in the door at home after work (it’s a recipe for pre-dinner pigging out), keep a healthy snack on hand to munch while you ride.

You log long hours

Working overtime can send your stress levels soaring and eat into your sleep time; which is a bad combination for your hunger hormones. It’s been well-documented that people who sleep too little have more junk-food cravings and are prone to weight gain.

The fix: This is a tough one, since today’s economy has many of us working extra hard to keep up. One thing is just to be extra aware of possible junk-food hankerings and plan in advance. You’ll be better equipped to say no to the office candy bowl if you have a shiny red apple and a jar of peanut butter at your desk.

You type and talk all day long

“Sitting disease” is a serious matter—it’s associated not just with weight gain, but cardiovascular disease, diabetes, and early death. If your fingers are the only body part that consistently get a workout during your work day, it’s time to make a change.

The fix: Find a like-minded coworker so you can help keep each other active. Make a point to get up from your desk and walk over to hers to chat a couple of times a day, and take a 10-minute (or more if you can) walk at lunch time. I’ve also seen colleagues stand during short-ish meetings to avoid sitting down or take some phone calls standing up.

Boost your immune system

Are you secretly sabotaging your immune system? Some common lifestyle habits can have a detrimental effect on your ability to fight off infections like colds and flu – as well as your overall resistance to chronic illness.

If so, you need a lifestyle tune-up. Replacing bad health habits with good ones can improve your immune system health. Check the list of immune system boosters and busters to see where you’re doing well – and where you could use some improvement.

Lack of exercise: Sitting at your desk all day can not only make you feel sluggish, it can leave your immune system sluggish, too. Studies show that regular, moderate exercise – like a daily 30 minute walk -- increases the level of leukocytes, an immune system cell that fights infection. Being inactive can weaken your immune system indirectly, too. A sedentary lifestyle can interfere with sleep quality at night and can lead to obesity and other problems that increase your risk of illness.

Eating foods high in sugar and fat: Consuming too much sugar suppresses immune system cells responsible for attacking bacteria. Even consuming just 75 to 100 grams of a sugar solution (about the same as in two 12-ounce sodas) reduces the ability of white blood cells to overpower and destroy bacteria. This effect is seen for at least a few hours after consuming a sugary drink.

Experiencing constant stress: Everyone has some stress in their lives. And short-term stress may actually boost the immune system – the body produces more cortisol to make ''fight or flight'' possible. But chronic stress has the opposite effect. It makes you more vulnerable to illness, from colds to serious diseases. Chronic stress exposes your body to a steady cascade of the stress hormones cortisol and adrenaline, which suppress the immune system.

Get more antioxidants in your diet: A diet rich in antioxidant vitamins and nutrients can boost immunity to help fight infection. Your body produces free radicals -- molecules that can damage cells. Antioxidants help neutralize free radicals so they can’t do any damage. Researchers believe that when the balance between free radicals and antioxidants is upset, it can contribute to the risk of developing cancer and heart disease, as well as age-related diseases.

Protein for vegetarians

A vegetarian diet is a healthy choice. But you need to pay close attention to nutritional requirements and follow a balanced eating plan. Protein is the key nutrient in non vegetarian food. And vegetarians need to ask themselves if they are getting enough of it. The good news is that plant sources provide adequate protein for a vegetarian diet. Here are a few tips to ensure that you are getting enough protein in your diet.

Prepare main dishes or sides using beans and legumes. Beans and legumes offer a flavorful, inexpensive and protein-rich alternative to meat. One-quarter cup of beans or legumes contains the same amount of protein as 30 gm of meat. Luckily beans and lentils feature heavily in Indian cuisines.

Substitute soy for your favorite meat-based dishes. Soy contains as much complete protein as meat. Soy products like textured vegetable protein give the feel and flavor of meat to sauces, casseroles and stews. Tofu works well in soups and stir-fries. Soy milks and beverages give vegetarians -- particularly vegans -- another protein-rich alternative.

Eat plenty of whole grains. Whole grains also offer a source of protein, although you should take care not to rely on them exclusively to meet your protein needs. Whole-grain breads and pastas, or brown rice, can form the basis for a grilled vegetable sandwich or a vegetable stir-fry.

Add moderate amounts of egg and dairy, if your type of vegetarianism permits. Although these foods provide protein, they are often high in fat and cholesterol. Whenever possible, choose low-fat options.

Snack on nuts and seeds with foods like trail mix, sunflower seeds and shelled nuts. Nuts, seeds and nut butters provide protein in a form that makes a quick snack for on-the-go vegetarians. Don't discount nuts and seeds as an added dose of protein in your main meals, though. Nuts and seeds make tasty additions to salads and Asian noodle dishes, for example.

Vegetable container gardening

I have been meaning to take up a hobby – not only because I need something to do but because I need something meaningful to do. And during my quest I fell in love with the idea of growing some of my own vegetables. I decided on vegetable container gardening.

It doesn’t require much space and, with a little care and attention, your little vegetable container gardening will allow you to enjoy the benefits of home-grown organic produce. Here’s how I planned it. I am sure it will work for you too!


Getting started

Begin by choosing a suitable location. I chose a little grove that the parapet on my veranda has. It allows my plants enough sunlight and protection from climatic extremes.

Containers

Choose containers that are large enough to hold the plants you intend to grow. Be careful to ensure that the containers you select accommodate the root systems of your chosen plants.

While small 6-10in diameter pots are appropriate for growing some herbs and even miniature tomatoes, you’ll need larger 15-25in containers to grow vegetables in.

Almost any type of container can be used if it provides good drainage through holes on the sides or bottom. I prefer clay pots to any other form.  They are environment friendly and look great too.

Vegetable selection

Vegetables best suited for containers include tomatoes, peppers, summer squash, eggplant, green onions, beans, lettuce, radishes, parsley, and herbs.

Soil

Container gardens require good quality soil that drains well, yet does not dry out too fast. Plain garden soil is inappropriate. It drains poorly in containers and, without worms and other living creatures to aerate it, becomes compacted quickly.

Choose a soil that has a loose texture and contains good quantities of coarse sand and organic matter.

Drainage

Inadequate drainage is one of the major reasons for vegetable container gardens failing. Most modern containers provide for adequate drainage but if not, you can always make some of your own holes.

Watering

Vegetables grown in containers require routine watering. Aim to keep the soil moist but not waterlogged. One watering per day is generally sufficient.

Sunlight

Access to sunlight is important for producing quality vegetables. Most vegetables grow and produce best when grown in full sunlight.

Leafy vegetables (lettuce, cabbage, greens, spinach, and parsley) tolerate more shade than root crops (radishes, beets, and onions). Plants that bear fruit, such as cucumbers, tomatoes, peppers, and eggplant, require the most sun.

Fertilizer

Supplying organic vegetable plants grown in containers with the nutrients they require is an important part of keeping them healthy and productive. Vegetable plants grown in containers generally have shorter, more compact root systems than their yard-grown counterparts. This makes it more difficult for them to obtain adequate nutrition.

An organic liquid-based fertilizer can assist in overcoming this problem. A good quality liquid-based organic fertilizer will contain the important nutrients and micro-nutrients vegetable plants require. Avoid the temptation to apply too much liquid fertilizer.

Harvesting

Harvest vegetables as soon as they’ve reached full maturity. This is the time that they’ll be brimming with flavour and just waiting to be served. Avoid harvesting vegetables too early.

At the end of the harvest season, discard the plant and soil from the pot. Infected soil or mix will spread disease into the second season unless it is properly composted.

Pests and diseases

Vegetables grown in containers come under attack from the same insects and diseases that are common to any vegetable garden. Routinely check plants for diseases and insects. Given the small numbers involved, physical removal of insect pests is generally sufficient.

Thyroid: symptoms, prevention, care

Do you feel colder than most other people, and tired and sluggish a lot of time? If you are also over weight, have high cholesterol and a low sex drive, then you may want to consider the idea that you are suffering from a thyroid disorder.

The incidence of thyroid disorders is on the rise in India. In the past decade, doctors have seen the number of cases go up four times.

Thyroid disorders are amongst the most baffling disorders faced by the medical community. No one knows for sure what triggers this disorder. It is believed that it arises as a result of a combination of environmental, nutritional and lifestyle factors. Also women are 8 times more susceptible to thyroid.

The thyroid gland regulates heat production in your body, and when too little is produced this leads to gradual slowing down and sluggishness of the mind and body; or hyperventilation if the hormone is produced in excess. The gland also contributes to the health of your heart and cardiovascular system, helping to regulate blood pressure and fats such as cholesterol and triglycerides.

However, there are lots of natural preventative health measures to lower your risk of developing a thyroid condition. Focus on getting proper nutrition, balancing your hormones, and encouraging healthy adrenal function by reducing stress. Nutrition is probably the most important player when it comes to the thyroid. Nutritional deficiencies, particularly with regard to iodine, selenium, and zinc, can contribute to poor thyroid health.

If you are already suffering from the disorder then it helps to mind what you are eating. Make sure the diet you follow is high in fiber content, low in calorie and low-glycemic. Follow a schedule and give your body the right food at the right time of the day. Iodine must be included in your diet. It is naturally available in fish and sea food or you can opt for iodized salt.

Low-glycemic food like carrots, beet root, bananas, potatoes, peas, sugar, oranges, baked food, white bread etc. should be avoided. Lean meat, poultry, legumes and read meat are important. Herbs can provide natural thyroid support.

It should be kept in mind that there are foods that promote thyroid health and those that aggravate the condition. While foods that provide extra iodine and omega 3 fatty acids are good for thyroid health, there are also certain foods that induce the formation of goiter (abnormally enlarged thyroid).

Avoid dietary vegetable oils, hydrogenated fats and polyunsaturated oils (they mostly come bundled with packaged food).

Work out as often as you can and enjoy life!

Eat right to make yourself naturally beautiful

We cannot harp enough on the fact that you don’t need to rub all those chemicals into your skin to look pretty. Your kitchens hold the largest treasure trove of all the beauty products you could ever need. In this blog we have listed some of the common beauty problems and shown you how your kitchen is the best beautician.

Beauty problem: Weak or thinning hair
What to eat: Whole grains

Whole grains such as brown rice and oats are rich in essential B vitamins including biotin (B7), which can help alleviate hair loss and brittle hair. They are also a good source of silica, which can help reduce hair breakage. Try to eat a variety of whole grains (opting for those that are as close to their natural state as possible) for healthy, strong and shiny hair.

Beauty problem: Dark under-eye circles
What to eat: Spinach

There are many causes of dark circles under the eyes, including heredity, fatigue and anaemia. However, one of the reasons for dark circles can be poor circulation. To address this try to up your intake of vitamins K and C, which help to boost circulation and strengthen capillary walls. Dark, leafy greens such as spinach are good sources of these nutrients.

Beauty problem: Dry skin
What to eat: Nuts and seeds


Nuts and seeds are a great source of vitamin E, which can help the skin to retain its natural moisture levels and stay soft and hydrated. Opt for flaxseeds or walnuts for maximum skin benefits, as these are also rich in skin-saving omega-3 fatty acids, which can help to keep dry skin at bay.

Beauty problem: Stained teeth
What to eat: Crunchy fruit and vegetables

The most important steps for getting perfect white teeth are maintaining good oral health standards (brushing, flossing and regularly visiting the dentist) and cutting down on cigarettes and teeth-staining foods and drinks. However, crunchy fruits and vegetables such as apples, celery and carrots can also help to whiten teeth. The abrasiveness of these crunchy foods can help to give your teeth a post-meal clean, removing bacteria and lifting stains from your teeth.

Beauty problem: Chapped lips
What to eat: Yogurt and oatmeal smoothie


Cracked, flaky lips can affect us all from time to time, but if you find yourself suffering regularly from chapped lips it could be a sign of vitamin B deficiency. The B vitamin complex helps to nourish the skin and keep it healthy. Yogurt and oats help to keep chapped lips hydrated. Oats and yogurt are also good sources of zinc, which can help sore, cracked lips to heal more quickly.

Beauty problem: Under-eye bags
What to eat: Avocado

If you’re suffering from a puffy face or under-eye bags, it could be that you’re experiencing fluid retention. Luckily, this can be overcome through your diet by redressing your balance of sodium and potassium. Try cutting back on salt and increase your intake of potassium-rich foods such as avocado and banana. Avocado is also rich in healthy fatty acids which will help to keep the skin soft and supple and reduce inflammation.

Beauty problem: Wrinkles
What to eat: Oily fish


To help keep skin supple and wrinkle-free, make sure you are getting a sufficient amount of omega-3 fatty acids. Omega-3 fatty acids help to keep skin nourished from within; prevent dehydration and dryness; boost the skin’s collagen production; help to prevent the formation of fine lines and wrinkles. If you are not a fan of oily fish, other good sources of omega-3 include flaxseeds and walnuts.

Beauty problem: Acne

What to eat: Garlic

Garlic is not only a great heart-healthy super-food; it is also good for helping to keep your skin clear and acne-free. With its natural antibiotic, blood cleansing, immune boosting and antibacterial properties, garlic can help fight against the bacteria responsible for acne, while its anti-inflammatory properties can reduce the swelling and inflammation.

Beauty problem: Weak, brittle nails

What to eat: Egg yolk

Research has suggested that upping your intake of biotin (vitamin B7) can help to improve the firmness and strength of nails and reduce brittleness, while studies have also suggested that deficiencies in iron and zinc can lead to nail abnormalities. To strengthen your nails, try consuming more egg yolk-rich foods such as omelettes and pancakes, which are rich in these essential nutrients. Eggs are also a great source of protein, which is essential for healthy nail growth.