Tips to lose that festival weight

The holiday madness that started nearly a month ago is finally over. Now that it’s back to life as usual, many find that their clothes fit a little snugger than usual. If you’re feeling a bit tired and bloated yourself, here are some tips you can follow to undo all that festival damage.


Ditch the guilt and move forward

One of the biggest hurdles in the road to post-festival recovery can be the guilt we accumulate over having binged so much over the last few days. Well, what’s done is done. Sometimes, guilt can induce more heavy eating and that’s one thing you don’t want to do. Don’t mull over what happened and just move on to a healthier today and tomorrow.


Eat light

You enjoyed the holiday goodies while the good times lasted. It’s time to completely cut out all those sweets, cakes, drinks and other heavy stuff now. Rediscover fresh salads, fruits, lean meats and whole grains and allow your system to recover from the assault of the last two weeks.


High protein, low GI food

Another great diet tip is to go in for high protein foods that have a low glycaemic index. Foods that have low GI include milk, nuts, oranges, pears, urad dal, channa dal and many more

Don’t give in to your craving for 10 minutes

Here’s a tip that really works. Scientists have found that a craving for a certain food typically lasts for about 10 minutes. So if you suddenly find yourself dying to have a motichoor laddoo, just hang on for 10 minutes. Distract yourself by talking to a friend, or have some water. In 10 minutes, you’ll find that the craving has passed and you have managed to avoid consuming 150 calories. Perfect!

Take a break this weekend

Give your body and mind a break this weekend and just relax. Do something quiet and peaceful and actually sleep on time for a change. Too much partying can be exhausting and you’ll find this “me time” relaxing and rejuvenating.

Are you inviting food borne illness in your kitchen?

Food borne harmful bacteria and viruses invariably find a way of getting into our body and cause illnesses. More often than not, we do not take into account our faulty cooking practices and eating habits.


Illness caused by food is generally due to inappropriate and inept handling and treatment of food, improper cooking, and last but not the least, unsafe and unscientific storage. The following food treatment or handling practices are the leading causes of inviting food borne illness in to our kitchen:


Consuming leftovers

If the leftovers are not refrigerated promptly, chances are bacteria would grow, multiply and contaminate the food, making it highly infectious to consume. This is because bacteria multiply when food is stored at a temperature above 40 degrees.

Foods sourced from unsafe sources

If you buy food ration from sources that have not been approved from food inspector's specifications for quality control and safety then you may be inviting food borne illness at home. Such food products may contain high levels of disease causing micro-organisms such as e-coli, Giardia lamblia, Bacillus cereus etc. Marine food products bought from unauthorized sources are breeding grounds for pathogens.


When individuals act as carriers

You could be suffering from cold, jaundice, fever, or sore throat or any other illness; under such circumstances, your body is carrying pathogens. In such a condition, if you are in the kitchen, there is every chance of you contaminating cooked meal or raw food items kept in open.

Lopsided preparation

If you cook food that is going to be consumed after a few hours then you are making the meal vulnerable to contamination. Meal that is prepared well in advance and is left out in the open far too long can lead to the growth and multiplication of pathogens causing food borne illness.


Uncooked or raw food 

Most of us prefer taking some food items raw or in its uncooked form because of the health benefits they offer. But more often than not these raw food products are highly pathogenic and might lead to acute or severe gastrointestinal tract related problems. Examples of such food are raw eggs, oysters served along with their shell, sprouts, sushi, sashimi, steak tartars, improperly washed salad vegetables like carrots and cucumbers etc. These food items if taken raw, without cleaning them properly, can cause violent outbreaks of food poisoning.

Top 7 Essential Hygiene Tips for Men

Proper hygiene is not just restricted to women. Men have to be equally careful to look and feel good at all times. These 7 essential tips will give you inspiration to groom better and create an excellent impression on everyone you meet.

Money, success and fame are of no use if you are not healthy. You do not have to sculpt a body to die for. But, what you really have to do is to be polished, presentable and well groomed at all times. Let these 7 essential tips give you the much needed dose of inspiration to groom better and create an excellent impression on everyone you meet.

Stick to basics
Before we delve into the nitty-gritty of looking great, we cannot undermine the importance of a healthy body and mind. Be well-nourished at all times. Avoid smoking and drinking, sleep well, go for a run, hit the gym, swim if you like, play a sport but be physically active.

Shower some love!
Stay clean and smell good. How? You must shower in the morning, after the gym, and before a party to look ready and fresh. Use some cologne but not too much as it might repulse someone else's nose. Caring for your feet is very important else you might end up inviting a serious and contagious fungal infection called Athlete's foot. Change socks daily, wash your feet properly and use a foot spray to eliminate odour and to repair cracked skin.

Think about your skin
Beauty creams and lotions are not restricted to women only. Get yourself an unscented moisturizer to prevent flaky arms and legs. Devote proper time and concentration while shaving because a cut not only looks bad but also takes time to heal. Invest in a good after-shave lotion for a smoother face. Unlike women, men find it uncomfortable to go for facials. However, fixing one facial massage in a month or a visit to a dermatologist when required should not be avoided.

Help your hands
Always wash your hands with a medicated soap especially before and after a meal and every time you use a toilet. Keep a hand sanitizer in car or in your laptop bag. Long nails never work. Trim them to ensure they do not track dirt from almost everything you touch. Indulge in a manicure once a month at least.

Hairy Troubles
Protruding nose hair, thick eyebrows, ear hair or wax and extra facial hair are not something to be proud of. Invest in a pair of trimmers, tweezers and clippers for a quick grooming session at home itself. Always, trim and wash your facial hair.

Lip Love!
You cannot take chapped lips to a boardroom or the bedroom. Use a lip balm regularly to moisturize them properly. If you are afraid that it looks like you are wearing a lip-gloss, then restrict the quantity before you step out.

Cheery mouth
Yes! Brushing is important in the morning as well as in the night. Follow it up by using a mouthwash. Do not skip flossing. Avoid foods that cause bad breath and keep some mints with you always.

Also, supplement good hygiene with a great sense of style and polished shoes. Check your posture so you do not come across looking shabby. Use an antiperspirant to combat sweating. Look at yourself in a mirror before stepping out for an important date or a meeting.

Fast healthy

The season of festivals has begun and festivals mean fasting. If you are one of those who fasts religiously during every festival, here are few tips on how to retain your stamina and fast healthy.

Fruits and fruit juices: Stick to fruits like apples, guava, papaya, banana and other such fruits as they will keep you energised. Though fresh fruit juices are good while fasting, people with hyper acidic reflux should avoid having citrus juices on an empty stomach.

Drink a lot of fluids: Drink a lot of fluids like water, fruit juice, tender coconut and buttermilk. Vegetable soups, especially of pumpkin or bottle gourd, are very nourishing.

Milk/curd: You can consume milk, about 200ml at a time, two times a day, while fasting. Fresh curd can also be eaten. Having curd in the form of buttermilk is recommended as it also helps digestion. You can also have this in the form of lassi.

Avoid acidity: Keeping your stomach empty for long hours can lead to acidity and heart burns. Milk and cream are effective remedies for acidity

Don’t tire yourself: Try and avoid strenuous physical activity. This way you will be able to retain your energy all day.

Dry fruits: It is recommended you break your fast with dry fruits such as dates, fig (anjeer) or raisins. So after fasting for an entire day, instead of a having a huge meal or a large amount of calories, a bowl of dates might work as an indirect form of sugar which is highly recommended by nutritionists. This would really help if you are more prone to acidity or flatulence while fasting. If groundnut is part of your diet during fasting, try not to eat it raw and plain. Instead have it in the form of chikki or with jaggery.

Small meals: If the fasting ritual permits, you should have small meals or snacks at regular intervals of about two to three hours.

Sabodana: Although tradition says otherwise, sabodana (sago) is not a recommended food during fasting. Eating sabodana during a fast can lead to gastric flatulence or even constipation in slim/lean people. Instead, opt for samo (moraiyo seeds) or rajgira during fasting.

Fight Diabetes the natural way!

Diabetes is among the most debilitating of lifestyle diseases, often the precursor to many other types of health disorders such as obesity, cardiovascular diseases and chronic illnesses of the eye.

Most diabetics tend to depend upon taking medications, many of which include hormone supplementation injections and drugs for controlling the sugar levels. Though these aids are often critical for managing cases where diabetes seems to have turned into a monster of a disease, there are plenty of absolutely natural ways to keep it in check.


Drink water 

Water tends to mobilize the high sugar content in blood and thereby helps in preventing aggravation. Drinking 2.5 litres of water, on a daily basis, will not only regulate physical functions but will also lower chances of cardiovascular and diabetic ailments.


Fresh fruits

Natural fruit sugars are the best options, as dietary supplements, since they provide all the necessary vitamins and minerals required. An adequate intake of Vitamin A and C maintains blood and bone health. Include fresh citrus fruits like oranges, apples, pineapples, grapes and lemons in your diet. Consume bananas in moderation, since their sugar structure is more complex than that of citrus fruits.

Exercise

Proper exercise is the key element in maintaining optimum health. Studies have shown that exercise improves the blood flow and clears sugar levels in the blood. This results in higher metabolism and lower risks of diabetes.


Soy

Soy proteins are one of the miracle cures for reducing diabetes among crucial patients. The isoflavones contained in them reduce the sugar content in blood and keep the body nourished, while accumulating much fewer calories, when compared to other foods.


Sunlight

Studies have shown that moderate exposure to sunlight boosts the physical synthesis of vitamin D, which is essential for doing away with insulin resistance in the body. Lack of Vitamin D results in low insulin production.

Fresh vegetables

Fresh vegetables are rich sources of iron, zinc, potassium, calcium and other essential nutrients. These nutrients restore the balance and aid in overall cardiovascular and nervous health. This prompts the body to assimilate proteins and produce insulin in an optimum level.

Lean meat 

Lean meats are great substitutes for non-vegetarians under diabetes risk. The high protein content is essential to sustain physical well-being, since fats and high-carbohydrate diets are out of the question.


Cinnamon powder

Powdered cinnamon, apart from spicing up your foods, has the ability to lower blood sugar levels, as well. Take a pinch of cinnamon with warm water every day and kiss diabetes goodbye.

Small, frequent meals

 

High metabolic rates are highly conducive in maintaining blood-sugar levels and nothing keeps metabolism more fired up than consuming small portions, frequently. Studies have shown that frequent meals result in greater absorption of nutrients and lesser deposition of fat. Without fat deposition, the insulin secretion is normalized.

Using Methi seeds 

Fenugreek or Methi seeds, are considered the most effective of natural cures that can help alleviate typical symptoms of diabetes. Methi seeds should be soaked in water overnight. The water concentrated with the seeds’ juices should be consumed early in the morning on an empty stomach. For making this natural concoction stronger, you can crush the seeds and sieve them through a cloth or filter paper.

Use chapattis to your advantage

Another useful way of managing diabetes is increasing the daily intake of fiber in the natural form. This includes increasing the fiber content in chappatis that tend to be eaten with regularity in Indian homes. The refined flour should be mixed with a combination of flours procured from different cereals, particularly those high in soluble fiber. This includes flours of barley and lentils like Chana Dal and soya bean.

Jamun

Jamun is one of the rarest plants where nearly each part, the leaves, berry and seeds are known to help in controlling blood sugar levels. Neem leaves are useful in a similar manner. Amla or the Indian goose Berry is similarly effective in managing sugar levels. Instead of using only Neem leaves, you can also add leaves of Tulsi and Bel Patra. All these leaves can be boiled together for increasing the potency of the filtered extract.

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.

Screen the screens

I belong to the generation that is proud to be the last of the breed that played on the streets, watched only Doordarshan as a kid and successfully lived through teenage without a mobile phone. Today, however, I am guilty of giving into the latest trend and have surrounded myself with screens of all resolutions and sizes.

The obvious side effect has been a growing waistline. We tend to sit with a bowl or glass of some junk in front of the TV; we choose to order our grocery over phone instead of taking the walk; at work we find ourselves pinned to our system. In the process we land up sitting a lot and encourage our muscles (well most of them) to forget their purpose. We are ruining our health.

The other side effect, that most people ignore, is growing distance between us and the ones we love/care for. I rarely see a family sitting together for dinner without the TV switched on. Whereas this was the time, in my family, where we exchanged updates about each other at the end of a long day; shared joy and laughter. We do not meet our friends as often because we have Facebook. We don’t visit family/relatives because “A call should suffice”. Yes, I hear you scream, “Where is the time?” But think about it, before communication moved to the digital arena, we would make at least one trip to meet them.

No entry.

The bond that I share with my family or siblings today is because I never had the option to plug my ears or glue my eyes to the computer or PS3 or Xbox, isolating myself from all the love and care that flowed around me. We distance ourselves from our spouse too. How often do we find ourselves with our “devices” in the evening instead of chatting with each other? And then we complain we don’t have enough time to spend with each other.

Our quest for excellence has assumed break neck pace and we are losing what should be most precious to us. How hard can it be to put our foot down and tell our office, “I am in the office for a good 10 hours. Intelligent time management should not have you looking for me after that. Unless of course someone is dead or the building is on fire.” I promise to give it a try. How about you?

 

The truth about organic prevails…

The latest episode of Satyamev Jayate beautifully captures all that Pro Nature has been trying to tell the world since its inception!  You don’t believe us when we tell you that pesticides have horrific long term effects, but you believe it because Amir Khan said so. Jokes apart, the issues talked about in the programs have serious ramifications on the world we live in now and hope to live in the future.

Yes, the manufacturers of pesticides and chemicals are misleading the farmers by trapping them in the vicious cycle of chemical use on their fields. Yes, the government policies are not encouraging farmers to go organic. But the higher injustice happens when a farmer goes the extra mile to challenge the norm; he goes organic and we as consumers do not appreciate that.

It takes a healthy dose of courage for a farmer to convert to organic practice, especially if he aims to get his produce certified organic. There is a gestation period of about 3 years before he can start selling as a certified organic producer. And in that time frame he invests labour, money and more importantly hope to nurture his field for a better tomorrow.

But you mar his dreams and disparage his effort because you think organic "is so expensive" and you’d rather spend an upward of Rs. 18,000 for the latest smartphone, because “it is so worth it”! Have you once thought how far the ripples of that decision go?

Think of a situation when you slog it off for a project in your office and you boss still promotes the guy who never forgets the boss’ birthday and sometimes even does his laundry. What do you do? You either quit or become unproductive. You have done exactly the same thing to the farmer. You have not appreciated all that he did, for your health, and not incentivized him to keep going at it.

In the absence of a demand in the market, the farmer is forced to sell his produce in a regular mundi and cannot claim the premium he deserves. The premium, companies like us will pay him for his efforts, on your behalf. But you are convinced that we are conning you off your money. Here are the reasons why organic products that are retailed are expensive as of now. However, if you trust in the mechanism of economies of scale, the price differential will come down with the increase in the demand for organic.

You want better health, a better environment, more diversity, for yourself and your children. But the minute you put that packet of organic food product back in the shelf you reduce the chance of achieving that by half.

What to expect from Organic food products

It is a generally accepted phenomenon that consuming organic comes with a wealth of benefits. But often we expect organic foods to behave like regular ones. One must understand that the organic trade is going through its adolescence stage and like any parent of a teenager that means a little bit of adjustment. This blog is an attempt to help you better understand and appreciate the world of organic.

1. Price – Many times “organic” is associated with expensive. This is because of a dozen reasons explained here. But if you truly believe in uncompromised quality of food sans all the harmful elements that you otherwise ingest, you will appreciate the value it brings to you.

2. Diversity – We live in a world of uniformity when it comes to food. We have been trained by processed foods on what to expect and to expect it all the time. Conventionally grown produce shows similarity as large scale commercial farmers strive for standardization of their products. Organic food shows diversity which is NOT a bad thing, but rather, a very good thing.

Organic farmers preserve old fashioned methods and heirloom varieties and even oddities such as slightly crooked beans or smaller grains or non-uniform pulses. Although these varieties sometimes do not meet the appeal of standardized, processed, mass-produced foods by big sellers, diversity in organic produce is a mark of the free hand the natural process takes with organic produce.

3. Certified Organic – No matter how “green” the farming methods may be, true organic foods are those that are certified organic. There is no way a company can sell anything but pure organic if the company is certified organic. It is wise to always check for this on the pack.

4. Shorter Shelf Life – Organic foods take pride in the fact that they are chemical free and this leads to a shorter shelf life of the produce. To get the freshest organic food possible, always check the expiry date on the pack and plan to use your food in a few days.

5. Bugs! – That's right! If you find a bug or two in your organic food products, don't panic! Instead of being one of the cons of organic food, realize that if the little bug finds your food safe for him to eat, it is safe for you, too. Just flick the buggy out the door before you wash your food and then enjoy it to your heart’s content.

What are these Antioxidants?

The health and science news is buzzing about antioxidants and just how important they are for us. But what are antioxidants and just what makes them so valuable? Is this just another fad to get consumers to cash in on the latest hype or is this really something to pay attention to? We decided to take on the challenge to discover the truth behind the buzz and enlighten you in the process

Antioxidants are naturally found in basically every edible item that God made when the earth was formed: fruits, vegetables, grains, spices, nuts and pulses. Antioxidants wage a powerful and vengeful warfare against the free radicals in your body, destroying them and consequently releasing a sort of magical healing juice – the proverbial "fountain of youth".

The elixir you have been looking for!

Here is a little experiment that will convince you that we are the next generation of awesome scientists.

How often has the apple you just sliced turned brown? This browning process is caused free radicals. Simply rub lemon juice on an apple slice. The antioxidant loaded juice stops the apple slice from turning brown. You see, antioxidants work by slowing down or preventing the oxidation process!

This same process takes place in your body. Free radicals can lead to cell dysfunction and the onset of problems like heart disease and diabetes. Antioxidant work in your body very much the same way they protect the apple slice.

How to get more Antioxidants in my diet?

You can eat a diet that is rich in antioxidants by following some smart and simple strategies:

• Serve colourful vegetables. Tempt hungry kids (and adults too) by serving a tray of veggies and dip whenever they are hungriest.

• Go for whole grains. Buy whole grain cereals, breads, whole wheat pasta, brown rice and barley.

• Fill up on vegetables and fruit. Try to fill half your plate with vegetables and or fruits at each meal. Have a fruit or vegetable with each snack too.

• Enjoy a small handful of nuts (60 ml or 1/4 cup) in salads, over cereal or yogurt.

• Choose the whole fruit over the juice. Often the best health benefits come from the edible skin or peel. (Remember to wash it!).

We can also control the level of free radicals we are exposed to by avoiding smoking, harmful chemicals in our food, and other environmental hazards like UV radiation and pollution. But we cannot completely escape either free radicals or their effects. We would be immortal if we could. That will not be nice.

Health Benefits of Ragi

Ragi is one of the most favorite cereals in the South Indian cuisine and has many health benefits. It is a nutritious millet and it is easy to digest as well. Since it does not contain gluten, it is a wonderful grain alternative for people who are gluten-sensitive. Ragi is rich in calcium, fiber, protein, iron and other minerals. It is a low fat cereal and most of the fats are in the unsaturated form.

Not all foods which are good for health would prove to be bad for your taste buds! You can enjoy the taste of Ragi by including it in various meals. Healthy ideas include ragi porridge, ragi roti, ragi ball, upma, steamed cakes and biscuits.

Below is a quick checklist of how Ragi is beneficial for you.

• Aids in Bone Development: Ragi, an excellent source of calcium, contributes towards bone health. The cereal is beneficial for growing children and older people who need a constant supply of calcium for healthy growth and maintenance of bones. Consumption of Ragi can reduce the risks of fractures and osteoporosis to a considerable extent. 
• Aids in Weight loss: Ragi reduces excess appetite and helps to control weight gain. Fibers in ragi give you a feeling of fullness, and the slower digestion rate of the cereal allows you to take less calories. This supports the process of weight loss.
• Acts as a Relaxant: The amino acid called Tryptophan present in Ragi acts as an excellent natural relaxant and helps to fight anxiety, insomnia and depression. The amino acid also helps in treating migraine headaches.
• Reduces High Glucose Levels in the Blood: Ragi shows antioxidant properties and contributes towards a slow digestion process. Hence it helps to control blood glucose levels in a diabetic. 
• Acts as a Good Source of Protein/Amino Acids: Ragi is a rich source of amino acids which is beneficial for the human body. Valine is an essential amino acid which helps in repairing tissues, metabolism and muscle coordination. It is also vital for maintaining the nitrogen balance of the body. Methionine is another essential amino acid lacking in most of the other cereals. Methionine helps the body process and eliminate fat, and is the primary source of sulfur in the body. Isoleucine is good for blood formation, muscles repair, bone and skin health.
• Lowers Blood Cholesterol Levels: The essential amino acids present in Ragi help to reduce cholesterol by removing excess fat from the liver. Threonine, another amino acid, prevents the formation of fat in the liver and this, in turn, brings down the cholesterol level in the body. 
• Prevents and Treats Anemia: Ragi, being a good source of iron, can be considered as a useful cereal for anemic patients. 
  
  Regular intake of ragi can prevent many health conditions such as malnutrition, premature ageing and the development of degenerative diseases. Green ragi is a remedy for blood pressure, heart weakness, liver disease, asthma and lack of milk production during lactation period.
  
  

Make your skin glow

We all agree that Indian kitchens are unique. Not only because of the wide variety of ingredients but if you go back to the permutation combination classes the sheer number of dishes that you can whip out because of these ingredients are astounding. But the beauty of the Indian kitchen is not limited to just satisfying your taste buds. They are also great for your daily skin care requirements.

Coming to think of it our grandmothers never had the luxury of a parlour, yet their skin glowed (part of it has to be attributed to the physical exercise they got doing home chores alone). But as a kid I have sneaked on my Granny applying whatever she was cooking with on her face (much to the amazement of my grandfather of course). 

Today we are bombarded with hundreds of products that promise miracles. So here I am rephrasing the questions Olay has been asking lately, “Do we need to smear chemicals on our face for a healthy and glowing skin?”

The latest in the cosmetic industry

Not really. Explore the corners of your kitchen and you will see that:
  1. A paste made with besan, milk and ground almonds is the best face scrub you could find
  2. Chandan with a little bit of camphor will fix pimples more naturally
  3. Rubbing tomato skin on your face makes it glow
  4. Applying a paste of neem leaves cleans and disinfects your face
  5. Massaging your skin with olive oil will keep it supple
  6. Massaging your knuckles with coconut oil will keep them from drying and hardening to a brown patch

In addition to all of the above, maintain a good diet and a do a little exercise everyday, even simple walking helps!

Turmeric: The wonder spice

Tumeric has been used for over 2500 years in India, where it was most likely first used as a dye.

The medicinal properties of this spice have been slowly revealing themselves over the centuries. Long known for its anti-inflammatory properties, recent research has revealed that turmeric is a natural wonder, proving beneficial in the treatment of many different health conditions from cancer to Alzheimer's disease.

Here are 20 reasons to add turmeric to your diet:

1. It is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns.

2. When combined with cauliflower, it has shown to prevent prostate cancer and stop the growth of existing prostate cancer.

3. Prevented breast cancer from spreading to the lungs in mice.

4. May prevent melanoma and cause existing melanoma cells to commit suicide.

5. Reduces the risk of childhood leukemia.

6. Is a natural liver detoxifier.

7. May prevent and slow the progression of Alzheimer's disease by removing amyloyd plaque buildup in the brain.

8. May prevent metastases from occurring in many different forms of cancer.

9. It is a potent natural anti-inflammatory that works as well as many anti-inflammatory drugs but without the side effects.

10. Has shown promise in slowing the progression of multiple sclerosis in mice.

11. Is a natural painkiller and cox-2 inhibitor.

12. May aid in fat metabolism and help in weight management.
13. Has long been used in Chinese medicine as a treatment for depression.

14. Because of its anti-inflammatory properties, it is a natural treatment for arthritis and rheumatoid arthritis.

15. Boosts the effects of chemo drug paclitaxel and reduces its side effects.

16. Promising studies are underway on the effects of turmeric on pancreatic cancer.

17. Studies are ongoing in the positive effects of turmeric on multiple myeloma.

18. Has been shown to stop the growth of new blood vessels in tumors.

19. Speeds up wound healing and assists in remodeling of damaged skin.

20. May help in the treatment of psoriasis and other inflammatory skin conditions.

Turmeric can be taken in powder or pill form. It is available in pill form in most health food stores, usually in 250-500mg capsules.

Once you start using turmeric on a regular basis, it's fun to find new ways to use it in recipes. My favorite way to use it is to add a pinch of it to egg salad. It adds a nice flavor and gives the egg salad a rich yellow hue.

Contraindications: Turmeric should not be used by people with gallstones or bile obstruction. Though turmeric is often used by pregnant women, it is important to consult with a doctor before doing so as turmeric can be a uterine stimulant.

The right food choice for your children

Raising a child well enough for him/her to grow into a non-self-destructing human being is the biggest challenge a parent faces. Among other lifestyle lessons that a parent (hopes to) impart, eating habits comfortably sits within the top 5. And why not? These habits will shape the most important aspect of their life – health.

Very often kids nag, and not because they like to generally make our lives difficult, but that is their way of asking for love and care. And love and care we give…often in the way of bad eating decisions for them! Just consider, how many times you “reward” your children with chocolates or ice creams or just give in to their feet-stomping demands of sweet treats at the grocery stores.

For your child, many lifelong food habits are established between the ages of 6 and 12. And in this day and age of KFC and Mc Donald’s corrective measures have to be a part of everyday life. So here are some tips on how to steer their affinity towards the healthier eating options out there.

• Allow your child to eat only when they are hungry. Make sure they eat slowly. The brain takes a good 20 minutes to register that you are full. Eating in a hurry often leads to over-eating. This can be a life-long weight control habit.

• Using food to bribe or reward makes the child ignore hunger cues. Buy your child a book or small toy instead of an ice-cream cone when you want to show them you are pleased.

• Make sure junk food is clearly categorized as “indulgence” and must be consumed only once in a while.

• Drinking milk is the easiest way to build strong bones because it provides both calcium and vitamin D. There are a zillion ways to make milk taste better. Just ensure that you do not add access sugar.

• Getting children involved in food choice and preparation is one of the best strategies for helping them eat right.
• Take your child shopping for groceries and make sure they are allowed to choose only among healthy options.
• Involve your child in cooking healthy meals. Let him make a brown bread sandwich or other easy-to-cook food like chaat. Appreciate the effort and taste to continue the trend.

• Kids who eat breakfast take in more of the nutrients they need. Breakfast skippers typically do not make up for the missed opportunity the morning meal provides and also tend to over-eat during other meals.

• Hungry kids will eat whatever is available, so stock the kitchen with healthy snacks.

Kids are like soft clay, ready to take up any shape you give. It is entirely up to you to give them the right guidelines. Hence, teach them the importance of healthy eating and let them know how good food can help lead a better life. And yes, pour in some amount of your endurance and patience since parenthood is pretty much synonymous with these two words.