Wellness and I

Surya Namaskar - Full body workout in just 10 minutes

2011-06-11T05:26:00.000-07:00

We all are pressed with the paucity of time and so much for time, we aren’t very good with the enthusiasm factor either. No wonder exercise is only an excuse away and fitness is always a milestone, we want to walk towards a mile a minute without being on a double espresso shot. But is there an antidote for the curse of time & laziness in today’s world? Do we dwell as bean bags & machine dependent fitness freaks or is there something we all have under our nose but are missing to point it out? Let’s pull a leaf from the ancient scripture; all the way to an exotic land we commonly call as INDIA. So as rightly guessed Yoga has our answer but then don’t be under the slow & painfully twister form of the exercise, as it has a unique alternative too called SURYA NAMASKAR. If you haven’t heard of this word yet probably you must have come across it as power yoga as its variations.

Surya Namaskar origins & form – It is a common sequence of Hatha yoga asanas (Hand Yoga Poses). Its origins lie in a worship of Surya (Sun), the Hindu solar deity which literally translates to Sun Salutations. This sequence of movements and poses can be practiced on varying levels of awareness, ranging from that of physical exercise in various styles, to a complete exercise which incorporates asana (positions), pranayam (breathing pattern), mantra (chants) and chakra meditation. The physical base of the practice links together twelve positions in a dynamically performed series. These asanas / positions are ordered so that they alternately stretch the spine backwards and forwards. When performed in the usual way, each asana is moved into with alternate inhalation and exhalation (except for the sixth asana where the breath is held in external suspension). A full round of Surya Namaskar is considered to be two sets of the twelve poses with a change in the second set to moving the opposite leg first through the series. Some proponents of the use of Surya Namaskar as part of the modern yoga tradition prefer to perform it at sunrise, which the orthodox consider to be the most 'spiritually favorable' time of the day. There are numerous references of praising the Sun for the purpose of good health and prosperity, in Vedas. Some of these Vedic hymns were incorporated into Nitya Vidhi (Daily mandatory routine for a Hindu) for the well being of an individual, through salutations to the Sun. These daily procedures were termed as Surya Namaskar. Physical prostration to Sun, showing complete surrender of oneself to God, is the main aspect of these procedures. In a traditional Hindu context, Surya Namaskara is always performed facing in the direction of the rising (east) or setting (west) sun.

Full Body Workout in 10 min – So how does this form of Vedic exercise help us 21^st centurions to get our fitness in just 10 minutes, when a regular workout takes around 30 – 40 minutes a session? Like mentioned before Surya Namaskar comprises of 2 sets of 12 poses and they all have to be performed in one single repetition. You may think of it as a single choreographed movement with 12 positions back to back. Let’s go through every pose with its breathing pattern and mantra to understand its synchrony better.

Asana 1 - Pranamasana (Prayer pose) is performed as shown in the video below and the breathing pattern involved is exhaling. The mantra to be recited during the prayer pose is “om mitrāya namaḥ “and the chakra is anahata i.e. the heart.

Asana 2 - Hasta Uttanasana (Raised Arms pose) is performed by raising both arms upwards and bending them backwards with your back arched while inhaling deeply. This helps stretching both the arms & upper back. The mantra to be recited during the raised arms pose is “om ravaye namaḥ” and the chakra is vishuddhi i.e. throat.

Asana 3 - Hastapaadasana (Standing Forward Bend pose) is performed by bringing the raised arms down to the feet and bending forward while exhaling & stretching the hamstrings (back of thigh), lower back and simultaneously flexing the lower abdominals. The mantra to be recited during this pose is “om sūryāya namaḥ” and the chakra is swadisthana i.e. bottom of the abdomen.

Asana 4 - Aekpaadprasarnaasana (Equestrian pose) is to be performed by inhaling and simultaneously stretching right leg behind with the palms touching the ground and the other leg bent and eyes facing upwards. This asana flexes the triceps, shoulders, and stretches the hamstrings. The mantra to be recited during this pose is “om bhānave namaḥ” and the chakra is ajna i.e. forehead.

Asana 5 - Dandasana (Four-Limbed Staff Pose) is to be performed by exhaling and stretching the left leg behind with the already stretched right leg from the previous asana. This doubles the effect on the muscles from the previous asana and gives a good resistance to the upper body as well as the lower body while also working on the abs. The mantra to be recited during this pose is “om khagāya namaḥ “and the chakra is visuddhi i.e. throat.

Asana 6 - Ashtanga Namaskara (Salute with the Eight Limbs pose) is to be performed by suspension of the breath and diving nose down to touch your legs, abs and chest to the ground. This relaxes all the muscles worked out in the previous pose. The mantra to be recited in this pose is “om puṣhṇe namaḥ “and the chakra is manipura i.e. solar plexus.

Asana 7 - Bhujangasana (Cobra pose) is to inhale & bring the chest upto the upper abs upwards from the ground forming an arch of the back while the legs and lower abs touch the ground. This stretches the lower back as well as the upper abs and flexes the biceps and triceps, shoulders and upper back. The mantra to be recited in this pose is “om hiraṇya garbhāya namaḥ” and the chakra is swadisthana i.e. bottom of the abdomen.

Asana 8 - Adho Mukha Svanasana (Downward-Facing Dog) is to exhale and bring the hips backwards &; facing upwards while the palms and feet touch the ground. The pose stretches the thighs, calf, arms. The mantra to be recited is “om marīchaye namaḥ” and the chakra is visuddhi i.e. throat.

Asana 9 - Ashwa Sanchalanasana (Equestrian pose) is the same as asana 4 but run backwards. The breathing pattern is inhaling and the muscle group is in action as in asana 4. The mantra to be recited during this pose is “om ādityāya namaḥ “and the chakra is ajna i.e. forehead.

Asana 10 - Uttanasana (Standing Forward Bend pose) is similar to asana 3 run backwards while exhaling. The mantra to be recited is “om savitre namaḥ” and the chakra is swadisthana i.e. bottom of the abdomen.

Asana 11 - Hasta Uttanasana (Raised Arms pose) is similar to pose 2 run backwards while inhaling. The mantra to be recited is “om arkāya namaḥ” and the chakra is visuddhi i.e. throat.

Asana 12 - Pranamasana (Prayer pose) is coming back to where the Namaskar began while exhaling. The mantra to be recited is “om bhāskarāya namaḥ” and the chakra is anahata i.e. the heart.

Cool Down – The Surya Namaskar sessions once completed has to be ended with a cool down by lying down on the mat as a dead body breathing in and out slowly.

Those were the 12 positions that need to be done in one single practice and every practice needs to be repeated back to back with the other without stopping. If you are doing it for the firs time its better to start with just 2 – 3 minutes gradually working upto 5 minutes by a week. Try to accommodate 2 namaskars in one minute span of time and later 3 namaskars in a minute. Get to a 10 minute session within 2 weeks and gradually proceeds to 15 minutes by a month. Even if you stick to a 10 minutes session with 3 namaskars per minute it will do your body a lot more than not working out at all. As you will notice once you get into the practice that it isn’t as easy to actually do the namskars as it appears to be. Even to continue for 10 minutes requires immense endurance and strength which builds up over a period of regular practice every week. Every muscle in your body is not only going through resistance training but is developing cardiovascular endurance too simultaneously and strengthening the lung capacity with the breathing patterns. What better can there be when you are so time tied and need that extra push of endurance and endorphin everyday.

Kick Boxing for great Abs

2011-06-06T01:19:00.000-07:00

Abdominal muscles usually take up most of the attention of a aspirant body builder or gym enthusiast or weight watcher or celebrity and its versions. Tight Abs or 6 pack abs are the core reason to workout on the core strength of the body. But of course like everything delicious in life, it takes hard work & patience but then who said hard work has to be boring? Alternative to the regular crunches and oblique benders etc there are variations that can give you a high. Kickboxing is one such great abs workout not many have yet discovered its role in core strength.

A Kick, A Jab & Abs - How can an exercise of kick & jabbing in the air or target work on the abdominal muscles that aren’t visually used for the same? Contrary to what is seen kickboxing is all about breathing in and out using your abdominal muscles while punching or throwing a kick. If you breathe only from the chest area it won’t have the same effect and you might end up back to square one. The inhaling and exhaling should come from within the belly and you must feel the abdominal muscle worked while jabbing or kicking. Don’t exhaust the muscles as that again is not the idea of the whole exercise.

Fun, Fitness & Frustration – The best exercise for your energy and mind balance too could easily be kickboxing. Corporate engulfment of your vital energy and patience reserves can have pent up emotional and physical frustration that can be vented out on a punching bag that isn’t a living form of life. Many have taken to kickboxing to channelize their emotional energy from the negative to positive. Yes how does that help your abs again? Well for starters the energy thrust does give an edge to the breathing and hence the abs. The more you concentrate in letting the kick or punch out with good flow of pent up anger or frustration or even joy the better the effect.

Key is the Stance – Kickboxing is as much about the stance as it is about breathing right. Stance can change the game completely and lead either to safety or injury. One need not get injured for his/her enthusiasm cause that would be opposite of the intention. While taking a stance to kick make sure to stand on both feet at shoulder distance apart from each other and knees slightly bent to keep the joint soft. Have one foot in the forward direction to the other and kick with the leg behind. The arms should also be with elbows in a soft angel and fists forward near the chest. Elbows to be kept as close to the body for better movement as well as better thrust while punching or jabbing. The importance of keeping your knee & elbows joint soft is so as to avoid injury and straining the joint. The feet apart gives the center of gravity and body weight to level out & provides better balance to avoid falling off or spraining a ligament while punching or kicking. Shoulders should be straight and not forward similarly the torso should remain in the same position and not bent forward or stooping. The hip joint should be in motion only while kicking and not twisting it while doing a cross jab. This ensures your breathing to be effective and gives enough resistance to the upper and lower abs to strengthen it.
Abs are a very small yet important muscle group in the body. It isn't only for beauty & presentation that we need to work on them but to provide stability to the whole body and give it support. Many forget the abs & back as stability provider to the body which is far more important than the sculpted figure. Flexibility is also a significant aspect people don't pay heed to but it serves far more crucial in times of need where the body could do well. Kick-boxing is a good exercise form to ensure better stability and flexibility to the core muscles of the body and is a better alternative to the mundane cardiovascular workout with machines. Plus it needs only a balanced firm terrain and can be done anywhere outside four walls amidst fresh air.

7 Habits of Ineffective Weight Watchers

2011-05-18T21:37:00.000-07:00

Inspired by the famous book its time to discuss some top 7 habits of all those ineffective weight watchers. Previously on the blog we covered the 5 reasons why people don't lose weight mostly with respect to diet and exercise, but in this post we'd break down the most crucial habits of anyone who has been attempting to watch their weight but in vain.

Habit 7: Lose the excuse - When wishing to lose the pounds on your waist and hips the first thing one must lose is the nasty habit of giving an excuse for repeated failure, lack of time, lack of space, lack of everything the world has to offer. There is only one thing lacking to stay in ship shape and that is attitude and integrity.

Habit 6: Speaking of Integrity - A little waver here or there can cost a month long or even longer sabbatical from the goal accomplishment. Integrity to exercise especially to stick to the assigned routine and take responsibility towards any slacker is the key to reach the goal post. If you cheat own it, if you want to win abide by it. Show some integrity for your own dignity, that's the mantra.

Habit 5: Just Cardio on a treadmill - OMG! that is so old school to do just a treadmill for weight maintenance and fitness. I mean this ain't the 90's people we're in 2011 our bodies have come of age and how. We live in an era where exhaustion comes easier than energy, we need much more strength and stability than our fathers and grandfathers did, that's our world can't blame it alone but need to overcome it. Just cardio has never worked and never will to get an envious body and great fitness, as it needs to be supported with strength & resistance training. Those who are sheer lazy of taking pain with resistance training should also know that its not only about the body beautiful we're talking about but more importantly the body strength and vitality for years to come. Weight watchers make this one mistake unabashedly and later suffer the lack of a toned and strong body as well as the bursting happy hormone.

Habit 4: The DIET - It will never cease to repeat itself on the list of doing it all wrong to keep ship shape. Many try their tricks off the sleeve and fail miserably but most who do go the right path in seeking professional help do't really adapt their diet with the workout regime. Fitness regime depends a lot on your diet and vice-verse but rarely is this given due importance and rather treated as separate entities. If your diet lacks in pre exercise protein quality there ain't much one can expect from the outcome of that particular session. Similarly if it isn't equipped with enough protein-carbs energy post workout the rebuild and repair would also suffer.

Habit 3: Hydration - Either its done over the top or its taken to drought limits during weight loss periods. Hydration is necessary to repair, rebuild and rejuvenate the body into the desired shape as much as the food eaten or the fitness regime undertaken. Hydration or the lack of it leads to toxicity and acidity in the body which in turn leads to metabolic stress. We all are now aware how metabolic stress can hamper hormonal function essential to keep the fat metabolism along with other metabolic activity in check.

Habit 2: Overdrive - Getting on an overdrive with anything for a short stint and then burning out isn't a good strategy even to lose weight or keep it under check. Many come looking forward to lose as much as 20 lbs of weight in just a month and if turned around disappointed claim that the professional advise wasn't good enough. Crash workout or crash dieting or both together for a short period will show you great unbelievable results of your wish, however they will be unbelievable because they won't last longer than you can say "I don't believe it".

Habit 1: No Diet only Workout - What goes in must show out but even if you expend it in energy currency there is a limit to what and how much you can burn out. It isn't all about just the weight or the look because in good shape or bad your body will reflect your inner health outwardly and you need to take care of the health quotient.

Habits are hard break but if there really was an option between those habits or yourself what would you stick to?

Eating out healthy

2011-04-30T22:30:00.000-07:00

Dinner or Luncheon, Brunch or Tea Party, Night Out or breakfast on the go, coffee & bagel or smoothie & sandwich there are always choices to be made no matter what strata of the society one hails from or what kind of pallet one has. Now when you have to do it all dining out it gets even tougher, and its not about Mediterranean or Indian, Chinese or Moroccan, American or French cuisine nor just the budget of the restaurant or eateries but the worst thing that gives all the waist watchers a nightmare - The Nutrient Content. Eating out healthy isn't for the weak hearted but a simple and easy way will guide you no matter where you are to stay & eat healthy.

Buy me a drink/ La carte des vins - Whatever time of the day or night you are dining out start with a glass of water of cooler temperature if the day has been dry or hot. If you at a place or an event where alcoholic drink is in order go for just a glass of red wine or a fruit breezer depending on what occasion it is and keep it to just one. If there is no need to ask for an alcoholic drink like during brunch or lunch or casual dinners stick to a lime based/ fruit drink minus the sugar of course. The clearer the drink and more natural the better. Do not opt for a diet cola no matter what, they are equally bad as any other cola drink as they hamper the absorption of the nutrients that would follow and less sugar doesn't make a bad drink any less evil. An energy drink is also another bad idea and should be avoided for good as caffeine forms the most important ingredient of its constitution. Then again a smoothie if taken skim and no sugar would also compliment to be nourishing enough better than a cup of latte or cappuccino.

Starters et amuse-bouche - Keeping it light doesn't mean you need to abandon the proteins so opt for high biological value protein like poultry, fish, cottage cheese(skim), tofu, beans, feta cheese, mozzarella shredded, brie, neufchatel. Many people don't quite realize that sometimes choosing a non fried starters allows you not only to keep it light but provides enough appetite for the rest of the meal. Fat increases your feeling of satiety in a bad way since you consume less nutrition more toxicity, besides that what good is food's original value and flavor if you can't enjoy them. Ask for your choice don't be shy infact you'd be 'le tres tres chic' amongst your social circle if you demand for your niche in food. Even a salad would be ideal if going for a la carte or a buffet, infact this would be mixed with greens & protein and it couldn't get any better just don't fall for the dressing.

Le Plat Principal / Main Course - If you are an Indian cuisine afficiando like many out there my word of advise would be stay away from the gravy stick to the sauteed stuff. Naan or Indian bread isn't your best friend since its made of refine flour stripped of vitamin B, fiber, and minerals essential for the digestion, assimilation of the nutrients in the food. The better option to naan or any refine flour bread would be whole wheat Roti, the advantage goes beyond nutrition you'd be tasting the authentic home made Indian cuisine. If you are going for Mediterranean make sure white or cheese sauce is not a part of anything on the plate. Stay closer to the poultry or fish rather than red meat or any preparation that has lard or animal fat on the meat. Offal and veal are a definite no since the fat content is extremely high in these meat options. Vegetables like squashes, greens like leeks, asparagus, spinach, kale, celery, roots like raddish, parsnip, carrots and beet, cherry tomatoes, red cabbage, bell peppers, artichoke make a handsome main course too. Chinese food if really authentic can be quite healthy if not eaten fried. Most preparations have steamed options whether you are vegetarian or meat lovers. Too much of crispy texture to the food is a sign of extremely high fat content gone while preparing the dish. Moroccan or Lebanese cuisine too have healthier options in both vegetarian as well as meat. Their wood fired oven meat preparations are to be opted in for and vegetables with cous cous is a good one too. If you go all American main course you know Lobster is a baked option and so are scallops and shrimps, Grilled food with little butter sauces or oil based/ vinegar based sauces would be preferred over fatty sauces we all die for.

Le Dessert - If you really must have this course ask, demand, impose a sugar/ honey free options with added sucralose or stevia as it tastes the same like sugar. Fruit assortment has always been the easiest dessert option. Fat forms another of dessert hassles so ask for non dairy desserts or more of sorbets and gelato.

Dining out isn't the hardest routine when it comes to maintaining a diet what with so many options open with eateries and joints going all out to please every niche of clientele. The idea is to make a decision for yourself and ask for what you wish to have and you will be served right.

Hydration therapy for younger skin

2011-04-21T03:03:00.000-07:00

Ever wonder if we all could be less dependent on skin care products in the market be more reliable on the most frequently used essential things we survive on? That would be such a huge saving, however it cannot be entirely true although some simple steps can go long way. Water is the simplest, easiest and most effective way to take care of your skin even better than any product you have heard of in the media.

Therapy Remedy - Hydration therapy can be done in many ways than splashing/ spritzing water through the day over your face and neck. Hydration is never having to feel thirsty or parched or scratchy on your skin. Drinking water every 3- 4 hours for straight 14 - 16 hours of the day which is plain as well as mixed with solutes like minerals, vitamins, salt and sugar. A total of 70-80 fl oz through a hot/ dry day for an adult is justified in the tropics and 50 - 60 fl oz in temperate zones. We do not want to discount the air conditioning that has the tendency of dehydrating the body slow and steady.

Why hydrate like a regime? - Well for starters like mentioned earlier everyone wants to make life simpler and easier to deal with all the pollution and toxicity that surrounds us 24/7. Hydrating constantly keeps the blood circulation through our body especially the liver and kidney system flushing out toxins and detoxifying them to ensure a much cleaner and healthier environment internally as opposing to that outside. Water being the universal solvent also keeps a large amount of solutes that need help to reach to the target organ or to be thrown out. Water not only washes out but also regulate many life processes like hormonal stimulation and regulation, protein build up and strengthening, repair and rejuvenation of cells/ tissues, helps keep the moisture content in the collagen and elastin within the skin. Moisture is the main reason why we look younger and healthier. It is also why wrinkles aren't visible since the water molecules are held by glycoproteins tightly in the elastin and collagen framework. But during the course of the day there are many circumstances where the moisture can be taken away to the point of dehydration even when you are as young as 20 -25 years. The sun is not going to get any less unforgiving than it is today with its penetrating UV rays and add to that is the stress that surrounds us that causes hormonal changes. If the climatic conditions in your country or city are tropical or dusty or going through the city pollution that is further more damaging. Water gives you long lasting relief to all the problems related to any circulatory or hormonal hurdles not to mention its cleanse at its best.

Best way to hydrate - Spritzing water on your face every few hours or cleansing it at 4 hour interval with soap free face wash - toner - sunscreen and adding a tall glass of water or fresh fruit juice optionally without added sugar. Eating as many different whole fruits through the day can do greater wonders as much as water, choosing organic salads as appetizers while dining over conventional options is another great way to hydrate. Hydration is one of the easily avoided aspects of our day and ironically it holds the key to a younger and healthier you.

Nutritional Labels - Why you must demand them?

2011-04-12T01:18:00.000-07:00

For people who live in the North American, European, Britain and some Asia-Pacific countries nutrition labels on food products are as trivial as checking out the price tag on it. But there are many such countries that are even a growing economy nutrient content on any packed food item is least cared about and people would obliviously purchase anything that could be nutritionally dangerous for them. It isn't that people do not want to know what is the nutritional content of a food item or product but they don't press for it to the brand that sells it. Unless you don't demand it you ain't getting it either.

Necessity for Nutrition Labels - Do you check if the produce and dairy you purchase from the store or grocer is fresh, clean and reasonably priced? Then why isn't the most important facts about the same food or any other packed food that determine what effect it could have on your body and mind worthy enough to be taken a note of? There could be preservatives toxic for your body in the food you buy, fat content could be alarming, vitamins could be denatured, minerals could be chelated, Protein content could be too high for certain contraindications. How do you know that the packed noodles you buy or the packed soup you eat is healthy, nutrients are untampered, the portion size offers a good amount of the total recommended daily allowances of whichever nutrient is present. If it is contraindicated if you suffer from metabolic disorders like diabetes, kidney failure, liver failure/ dysfunction, mineral metabolic dysfunction etc. If it is essential to know if the food you ingest is clean and prepared in hygienic environment and method then it is most important to know what does the food really contain.

Reading the label - Many people are unaware of how to primarily read the label and it isn't their fault because this isn't common man's knowledge to begin with and there hasn't been far spread and in depth education about this topic too. Even those in the most developed societies who get to read the nutrition facts just like the image above do not know what exactly to make of it. First and foremost check the net weight of the product and then divide it by 100 gm or 1 ounce (30 gm/ 25 gm) because the nutrition facts on the label are given in either portions. Then check the amount of total fat, % of saturated & unsaturated, hydrogenated fats from the fat content, then comes the total amount of protein and carbohydrates with sugars, you must next check the total amount of sodium content and either calcium or iron (as per the food product). What you must know though is if there are any preservatives that could account to the sodium or other inorganic substance in the product like nitrates, bicarbonates, phosphates. The fat content should not exceed above 15 -20% of the food and the carbohydrate content should be hovering around 50 - 60%, if the food is suppose to be a high protein food then it should be around 25 - 30% or else moderately around 12-15%. Sodium levels will obviously depend upon what the food is but the content to keep it under control should be level within 150 - 200 mg per serving. Other factors like MSG, tartaric acid, wax, any color additive and all of these have to be mentioned if at all present in even trace amounts. Dietary fiber is another important aspect to look out for and if fortified with extra nutrients then their respective amounts.

Once you've realized how much does the correct nutritional facts help in buying the right food you will see it percolating in your health as well. It is then more of a habit than a remembrance to check for the label that gives you a brief of how healthy and delicious you're food is going to be while dining.

5 best ways to diet & not lose weight

2011-04-08T23:40:00.000-07:00

Mirror Mirror on the wall... tell me has the diet been going wrong? The thought of listing out the top 5 must not's to lose weight that people invariably practice as a must have is as tempting as a dessert and we've got just a list for you weight watchers. Take it from those who see people go wrong and brag about it all the time almost every waking moment, the best diet tips could sometimes come from those who do it all wrong and blame it on the diet for getting no satisfaction. Find out the best 5 ways to diet and yet not lose enough weight.
#5 - Diet but No exercise or vice versa: Counting these people is like counting how many hair does one have. There are versions of these faux pas makers too like only cardio or only weight training or none or bouts of either. The reason this is one of the best ways not to lose weight is because the depot of fat that needs mobilization cannot occur uniformly and adequately without regular planned workout. When we workout adequately balancing both cardio and strength training we not only burn fat by enhancing our muscular strength but also by increasing endurance. Exercise not only helps burn fat in a momentum but also facilitates the body's priority to divert nutrition and blood flow where needed the most and adds up on strength.

#4 - Skipping meals: Its one of the most popular ways to try to lose weight but it always back fires on those who practice it. Skipping meals is equivalent to forced starvation or fasting. It motivates the body to store as much energy source in it so as to be able to use it for later when the body is made to starve/ fast. This invariably stores more fat and converts whatever excess sugar into fat to be deposited in the body as reserves. Whenever meals are eaten they would be eaten in excess due to previous fasting or if not then the body really goes into overdrive to not waste any nutritional source for energy but keep storing it while breaking down the body for energy. Whenever you feel like enough weight has been lost by skipping meals and want to go back to eating normally the body snaps out and adds up on a load of sudden energy gain making you even more fatter than you started out.

#3 - Crash/ Fad Dieting: Crash and burn is not how its done to be fair and honest. Fad diets or crash diets that can only last you for a week or two take away from the body more than the weight loss they promise. Going through one fad diet into another or sticking to the same leaves the body under nourished from vital minerals, vitamins, proteins and even carbohydrates and essential fats. The south beach, general motor, baby food, HCG, Atkins, cayenne pepper - lemon juice are all but ways and means to offer temporary delusions and not permanent solutions for a healthier you. Infact it gets you into a vicious cycle of not eating normal food filled with rich nutrients like omega 3 fats, Vitamin B complex, phyto-chemicals, amino acids, Vitamin C, A, D & E, zinc, mangnese, iron, calcium etc for weeks at a stretch leaving your body malnourished. Fat loss becomes a very distant possibility if the body isn't fulfilled with common nutrients itself for the enzyme & hormone function.

#2 - Reversing to old diet: Many people lose 20 pounds or more of their weight and switch back to their pre-weight loss diet and lifestyle as if this period of weight loss will be running long because of their time & money investment. Can it get any more illogical than that? The time and energy you have put into getting your body acclimatized to a lifestyle and diet that allows higher metabolic rate and burns fat more quicker why would you want to take it away just for momentary temptations?

#1 - Diet without professional help: There is a reason why this ranks on top of the charts because for every person who is looking to lose or manage weight there will always be 10 unqualified professionals to give two bits of their supposed tips. A very successful cardiac surgeon Dr. Hariawala from Harvard Medical once said in his oration "free advice is risky as compared to an advice with a fee, if you want to seek help for skin problems don't go to a cardiologist seek a dermatologist and vice versa". If you want any health related help seek the concerned professional like a registered dietitian not a person who had a successful experience with the professional. Paying for health advice and following through till completion is something most population in the world are wary of or just not habituated to. Nevertheless this #1 reason will always leave you wondering somewhere down the road what did you do wrong in losing weight when your friend/ relative succeeded with the same diet. Because diets like exercise are different for all individuals and there is no two ways about this.

What is a true power lunch ?

2011-03-28T20:19:00.000-07:00

Its chic to talk about having power lunches with your colleagues or boss, but how many of you really know what a power lunch really means? Is it just a concept or is it practically real too? Power lunch is not about having lunch amidst top CEOs or something that only C -segment people in Wall St, Mumbai, Honk Kong & London can do, it is what the meal consists of and that is energy boosting nutrients.

What's for lunch? - If you have your lunch anywhere around 2.30 pm onwards you're in for big troubles in life and that is an affirmation. A good powerhouse lunch should be scheduled between 12 pm - 1.30pm that is when your body needs its fuel and you get to enjoy your food too. The primary lookout for any power lunch is how well can you kick your now slowly slugging metabolism for the next 5 hours and not go into a drowsy spell. A colorful bowl of salad comprising of good amounts of deep reds/ purple and greens with an ounce of high protein ingredients like oily fish, lean poultry, eggs, soy, cottage cheese or lean cheese should be your first handsome course. The idea of a heavy salad is to fulfill the need of high fiber, antioxidants, vitamins and minerals in its organic raw form as much as possible along with a dosage of protein to balance the insulin secretion further. Do not go for any fat base dressing, stick to vino or vinegar variety. For a main course if you are into breads go for whole wheat or multi-grain and keep it lean, fresh as far as possible. If rice is on the menu for the day then make sure it is packed with a lot of veggies and lean meat or plant protein. This supplements the rice with high fiber and low glycemic index food that keeps the drowsy spells at bay. A good portion of meat or fish or other protein would be the size of a deck of cards which is either grilled or sauteed along with some veggies. Do not wash the meal with any fruit juice no matter how well its packed with vitamins and minerals it is but good food- wrong time- wrong reason.

Dissecting the power lunch - What is so powerful about the power lunch or a sample of it mentioned above? The low glycemic index foods that do not surge up the insulin levels in the blood there by regulating the slow and steady release of glucose to the tissues. This helps in many ways than just fat loss, it helps in slowing down gastric emptying and keeps you satiated for long. The metabolic push provided with the high fiber, high protein and adequately supplied antioxidants and minerals in the lunch boosts the body's energy for another 5 hours. Vegetables form the most important aspects in boosting the metabolic rate and not just the lean meat, fish or other protein, but the way the vegetables/ meat/fish are cooked are dominant in deciding the metabolic rate of the body too. Too much of fat or sugar while cooking could hamper the nutritional value and its content as well as slow down digestive process and metabolic rate. The more organic and light the ingredients of the lunch the more powerful it gets. The minerals & vitamins and phytochemicals in the salad that we mentioned are real role models to facilitate the entire working, digestion, assimilation of all nutrients of the lunch as a whole.

Hopefully you enjoy your lunch hour with a wholesome delicious meal. Bon Appetite!!

Breakfast like a King

2011-03-24T08:13:00.000-07:00

By now everybody who is anybody knows that breakfast is the most important meal of the day as the saying "Breakfast Like a King" is been rubbed on your brain with every cereal box commercial. Usually the city goers breakfast like a pauper and eat dinner like a king unless of course you are one of those who take breakfast on the go over the subway or cab or bus or even your car. But why do you need this meal to be eaten like a king and more importantly what are the ingredients you ought to be taking in the healthiest breakfast? In this post we discuss the most essential nutrients of a breakfast and how every culture and cuisine can offer healthy breakfast.
The Perfect breakfast: No such thing as the perfect breakfast for all it really depends on your individual needs for nutrition. But having said that every breakfast must fulfill certain requisites of nutrients no matter what and that would be termed as perfect breakfast if at all that is what it is. The best breakfast is the one where you feel enriched, energized completely to survive you till pre lunch. It definitely must brighten your day as you step out into the world which means it should be delicious and yes healthy food can be as delicious as unhealthy food.

Top Breakfast Nutrients: #1 Protein - It ranks number uno for a simple reason that this nutrient is much needed for your body to rejuvenate, rebuild and carry on the entire day's activity based on the first shot of protein and amino acids it can get. Proteins also give the metabolism a good kick start and balance the insulin secretion and hence fat breakdown.

#2 Carbohydrates - If you think healthy food has low carbs, think again. The perfect balance of protein with complex and simple carbohydrates is what gives your breakfast its title "Perfect". Complex carbs with the fiber content are much needed to keep the satiety and offer long lasting supply of glucose to the body which helps curb the hunger pangs and also stops the ping pong insulin secretion. Simple carbs like fructose and lactose (if not intolerant) offer the instant sugar that is needed to break the fast from the previous dinner.

#3 Iron & Vitamin C - Well they go hand in hand as Vit C helps in the absorption of iron should there be equal amount of calcium in the meal. Iron is best absorbed during the morning time usually in the first meal and also utilized in the body effectively. The RBC's hemoglobin needs iron for the uptake of oxygen molecules and the less the absorption of iron the less the oxygen carried in the blood. Iron is also required for various other enzymes and other cellular functioning. Vitamin C on the other hand comes handy whenever you can take it as its the top antioxidant to combat the daily free radical stress. Vitamin C is also essential for our skin, nails and immune structure as without it things may fall apart.

#4 Essential Fats - Omega 3 & 6 of fats are the most essential to help us fight stress, build our immunity and basic cellular structure, give our skin, hair their health as well as regulate hormones and enzymes. The protective agents that they play for our pulmonary, neural and cardiac organs goes without saying.

#5 Zinc & Vitamin B - Vitamin B is the basic nutrient we need to kick start our day with energy boost as its the vitamin that is responsible for energy generation, metabolism, DNA synthesis and structure, protein synthesis, hemoglobin and iron uptake, neural activity and enzyme activity. Zinc on the other hand is the mineral present in most enzyme structures and/ or helps to activate an enzyme in certain cases. It is also a good antioxidant and helps the repair of skin, hair and damages within the body. Zinc has been proven to be one of the most important minerals in the body for this same reason.

Healthy Breakfast Ingredients: Now that we know about the nutrients we must have in our breakfast it is equally crucial to know the food that actually bears these top 5 nutrients. These could be found in all cuisines and cultures.
Protein - Chicken, Egg whites (hen/duck), soy bean, tofu, black beans, kidney beans, lentils, cottage cheese, yoghurt, tuna, turkey, skim milk, millets.
Complex Carbs - Whole wheat, oats, oat meal, corn meal, rye, ragi (Indian millet), bajra / jowar (Indian millet), red rice, unpolished rice, lentils, sweet potato, vegetables.
Simple Carbs - Fruits, avocado, skim dairy, honey, squash.
Iron - figs, egg yolk, lean poultry, watercress seeds, spinach, brussel sprout, rice flakes, raddish / coriander greens, parsley.
Vitamin C - Berries, oranges, avocado, sprouts, lime, lemon, pomegranate, red / black grapes, collard greens, brussel sprouts, raddish greens, kiwi, horse raddish.
Essential Fats - almonds, walnuts, olive oil, rice bran oil, coconut oil, sesame seeds, salmon, tuna, figs, avocado.
Zinc - Banana, sweet potato, almonds, walnuts, lean poultry, fish, eggs, milk, sesame seeds, oats, fruits.
Vitamin B - unpolished rice, whole wheat, soy, oats, rye, bran, corn, fish, millets, egg yolk, skim milk.

Now that you know what ingredients you should be looking out for breakfast and how important are these ingredients especially to kick start your day and your metabolism, hopefully you will be eating breakfast like a king and not a pauper.

Nutrition that defies signs of ageing

2011-03-12T04:06:00.000-08:00

Previously on Wellness & I blog we discussed in brief the diet requirement for anti ageing. In this post we come across precisely those ingredients we need to be looking out for to defy the signs of ageing early on in life. This will be a slide share post so make sure you get all the details and follow through in the lifestyle management program.

The Weight Plateau Diet Abuse & Facts

2011-03-10T02:35:00.000-08:00

They say the universe has a great sense of humor, that sometimes making your dreams come true can seem like a nightmare. One such instance is that of a weight loss when people guide themselves into a diet and exercise without any professional help or some professional help and then the inevitable happens. WEIGHT PLATEAU.
Early Weight loss - The first 2 months of weight loss are the most glorious if done to the tee. First and foremost the body is just about adapting to a lower calorie daily intake and is shedding off water content from the body due to physical workout and adjusting the metabolic activity. Beyond the fact that the first 2-3 weeks of your weight loss is predominantly water loss and little fat loss. The easiest way to lose weight is to shed off the excess water which inadvertently happens in the first few weeks giving us the impression that we are shedding off excess fat. In the next few weeks after the body has acclimatized to the water loss, low caloric intake and workout it slowly begins to mobilize the fat deposits stored in the adipose tissue. But fat isn't so easy to come off without the right amount of push to the metabolism and insulin regulation. Earlier on in the first 2 months of weight loss you cut back slowly and unevenly, but even if you eat absolutely like the diet recommends your insulin would need sometime to balance its act with a lower carb diet than before. Lowering carbs in your diet takes the insulin lower making the body mobilize fat more easily. However any further lowering in the carbs and the fat breakdown leads to acidity and ketone bodies in the blood and thats a bad news for liver and kidneys.
Approaching the Plateau - Slowly and steadily your body over the weeks takes on the fat burning process seriously than before and it catches up with momentum and makes sure your metabolism is in full swing with your diet and more so even if you have an odd day with a meal you'll be covered for a day. There comes a point after 3 months or more when the fat has been reduced to a level where the metabolic activity has come on par or complacence with the body fat present and needs to be on a turbo charge to go on another overdrive. This is the time when the plateau weight approaches and gets stuck like a broken record for days on leaving you wondering what's going on? Many people question their entire effort upto now and conclude that this is how far they can go as far as losing weight is concerned. When you do reach a plateau in your weight it means that the effort you put in with workout and diet together is now equivalent to your metabolic rate and if more fat has to be burn out it needs a kick start to the current metabolism. To kick start your metabolism at an already higher rate needs some good professional intervention of radical short term dietary changes and workout changes.

Plateau breaker diet - A good plateau breaking diet will not last for more than 48 hours and will give enough protein, simple sugars with high fiber and vitamins, minerals as nutrients to energize the body while starving it of fat, sodium, sucrose to cause a shift change in the body's total caloric intake but more so to push it to burn the fat and excess carbs in the body due to the lack of energy from the total diet. The workout would involve a little more on the cardio and weight training intensity as compared to previous sessions. The idea is to force the body into an overdrive of metabolism and in order to do so the body should get acclimatized to intensified workout with a sudden change of diet which is on the lighter side of the usual low cal diet regime. The body has nowhere to go with a sudden drop in diet energy and increase in the intensity of the workout but to break out of the plateau without starving or alarming measures.

Health Contraindications & Abuse of Plateau Diet - Its a old bad habit of many people who realize how powerful a plateau breaking diet is to get out of the rut of the whole weight stagnation to abuse the diet. This diet is abuse on their own terms and or as prescribed or recommended by a professional dietitian. Abusing the diet more than once a month for covering up for all the bad food days while keeping your weight in check is not only a temporary way to weight loss but also very dangerous to your body internally. The diet is meant to give the body a sudden jolt of metabolic rate and therefore does not extend for more than 48 hours with enough care and counseling done before and after the time. This means the diet is not for all whenever and wherever, it is to be taken according to prescription only. The health contraindications for this diet are plenty beginning with hypoglycemia or low blood sugar, low blood pressure, if taken more often as twice in 90 days. This diet although very stringent gives you enough energy to survive for 2 days but not more and definitely not more frequently.

Down the rabbit hole & back - Getting habitual with abusing the diet will get into a vicious cycle of losing weight and gaining it right back. Besides that the amount of nutrient depletion and water depletion it causes over time. When you stay on this diet for long enough a cardiac problem, thyroid hormone dysfunction and liver dysfunction and don't get started about the skin, hair, eyes and bones.

To get the plateau breaker diet to work for your Weight Loss Program use it only under prescription and not on your discretion for better results and healthier life.

Food & Fitness women can't do without

2011-03-06T02:39:00.000-08:00

They can do without their bags, shoes and latest cosmetic range or just girl night out but they certainly can't do without these foods & fitness must have for all season and every reason. By the end of this post you will have a bag full of combat kit to live with in order to stay as healthy and looking like sunshine as you were meant to be. First up we discuss some of the foods women can't do without whether they like it or not. Then we discuss some of the fitness tips and facts women must take seriously if they have any inclination to look good & feel great about themselves.

Must Have Foods for Women - Its a myth that women do not need as much protein as a man infact women would need it more for the constant damage and repair their bodies go through. To maintain hormonal balance, skin repair and rejuvenation, bone strength, lower body muscular strength, uterine tissue repair and rebuild. This makes a good high biological value protein diet imperative for the womankind. Food ingredients that women cannot say a no to are variety of fresh salmon, organic tuna, mackrel, bombay duck, fresh mussels, oysters, soy flour, soy milk, soy bean, tofu, organic eggs. These ingredients not only give sufficient good proteins and amino acids but also ample of minerals like zinc, manganese, selenium, calcium, Vitamin E. Especially soy that in addition to the mentioned nutrients also provides women with phytoestrogens called "isoflavones" that act like estrogen in the female body and help regulate the hormonal imbalance. Walnuts & almonds are another food items women should have on their daily check list as they contain the omega 3 & 6 fats as well as rich in fiber, riboflavin (Vitamin B3), zinc and vitamin E. Turmeric and nutmeg as in the form of powder is the very essential ingredient for a women's skin as well as immunity, turmeric is well known for its medicinal qualities of an antiseptic and preventing nerve degeneration. Nutmeg on the other hand has healing qualities to detox liver and skin. Aloe vera & green tea should be used daily by women, of course during pregnancy contraindications exists. Both are excellent in hormone regulation and detoxification. Oats are one of the best ways a woman can get high soluble fiber, vitamin b, zinc, manganese. What a woman wants from head to toe is glowing flawless skin, considering some of our environments being toxic that is a hard to get, unless you live in the Alps or Himalaya. But what we all can do is to consume a lot of food that combats toxicity in our body and the best ingredients are deeply colored fruits and veggies like berries, avocado, papaya, greens and to dress it well use only olive oil or rice bran oil.

Must Do Fitness for Women - After a list of essential must haves in food lets move over to how essential is fitness to a woman's health & happiness. Fitness routine for at least 25 minutes each day is a total must have on a woman's list as it acts like a shot of happiness and beauty all put together. Exercise like discussed in our previous post is endorphin releaser which stimulates and elevates mood and creates a general sense of well being. Although to be fully active it needs to be triggered everyday to last about 12 - 18 hours. Exercise also allows the body to prioritize nutrient supply in various parts of the body's functioning rather than letting it go to waste. Apart from strengthening your body it also helps regulate hormones, skin tone, bone health. A workout could be anything and not just inside the confines of a gym, you could go exotic dancing, classical dancing, beach sports, functional training, as long as you get stamina, strength and flexibility from it all. Never forget core strength training though and to give an example of the perfect complete body workout is 'SURYANAMASKAR' otherwise known as yoga regime of the entire body. It has 12 different positions and looks simple but is extremely tough while you do it. So get up and get going with your must have list and be the beautiful woman you were always meant to be and don't let anyone tell you otherwise.

New Mid Life Crisis - Are the 20's the new 40's ?

2011-02-24T02:46:00.000-08:00

There was a time when mid life crisis was something way ahead into the future somewhere in the late forties when you were settled in with your kids in high school or college and your cholesterol shooting up just around the corner, or menopause hitting you like a mob is pelting you with stones in the middle of nowhere, wrinkles beginning to make a permanent address on your body, heart attacks come knocking on the door in the middle of the night and of course a sudden realization that you need to look after your health and diet now since you lived all your youth careless and fancy. STOP ! hold it right there, this isn't the early 90's or 80's we've crossed the millennium border 10 years ago and when that happened a lot more changed than just how we write our date. For starters 21st century brought about many researches into digging out the number of incidences in cardiac, gastrointestinal, diabetic and liver disorders that were seen in the population between 25 - 35 years of age. Stunned? don't be because its true "reality is always stranger than fiction".

The Incidences - Back in 2002 when I was studying to be a health professional in my grad school we had to do certain research and case presentations of other researches or disorders and that itself was an eye opener. Most of the incidences of a heart attack, Crohn's Disease, irritable bowel disease, fatty liver, insulin resistance and then diabetes, angina, and some kidney failures were seen in male population between 24 - 30 years. I must say it was a shocking data to study. Most of these incidences were seen in high stress occupations like banking and financial investments, IT, BPO, Medicos, and hospitality sector. I know there aren't many occupations left so to say but these were the most prominent places people suffered these ailments all over the world as well. Ever since the incidences have become more prominent with the stifled economic climate, competition and need for more convenience in lifestyle.

Women join the Men - If the cardiac and diabetic incidences rose in male population the women were joining in ranks with hormonal and gynecological disorders like amenorrhea, early menopause, osteoporosis, endometriosis, fibroids in the uterus, hypertension etc. With so many hurdles to overcome and so little time left to take care of themselves women like men completely ignore their wellbeing in the long run. Although they are extremely particular of the way they look their health which is ironically the thing that rules how they appear is given a stepsister treatment. The toll is taken up not just their careers or kids (if any) but most importantly their life as in normal way of living. It isn't ambition that has to be blamed nor is it competition to thrive but its just simple responsibility towards yourself that needs to be given a thought long overdue. The strangest thing with the women's problems is that they started to show problems usually seen in men like gastrointestinal disorders and cardiac disorders due to the imbalance in estrogen in the blood stream and the men have also shown problems usually tagged with women like osteoporosis, andropause, hormonal imbalances. Well truth is both the sexes are equally messed up and both are responsible for their own doing all in their 20's to repent in their 30's.

Where did we go wrong ?? - We take the simplest of routine for granted, we make a big deal out of time or the lack of it, we presume to have no control over anything that happens around us and for our back up we always have one devious person to blame everything on - our "BOSS". Oh yes as long as we have them in our lives we are covered as far as excuses are concerned, whatever it is blame it on the boss. Remarkable thing about how people in their 20's go wrong with health is they want to look their best and want the best shiny new toy in town be it the car, phone, gizmos, accessories, clothes, address, job, girlfriend/ boyfriend; but nobody is ready to have it all the best way possible by staying healthy. Its like everybody wants to go to heaven but nobody wants to die, how is that ever possible? All the fancy things in life come to you when you are healthy enough to enjoy it. A fabulous pay check and an apartment/ house with a car isn't going to keep that heart that pumps 5.5 liters of blood in the best of shape nor is it going to keep your waist and hips from getting the shape of a potato sack, nor your bones to be strong and sturdy instead of sponges. We eat and drink and use substances so harmful for your body that it brings the body down to its knees to get our attention any way it can to stop the constant abuse over it. Where do we go wrong? We go wrong from the moment we have cups of coffee tall, dark, with sugar & extra cream, cappuccino, a cream bread roll or cinnamon roll or bagel loaded with fat or donuts or burgers or even the Indian/ Asian breakfast that is otherwise light and nutritious but for the sake of taste is floating in oil or fat. We go wrong in sleeping late and waking up just in time to go to work. We go wrong in rushing to take a transportation so that when climbing stairs is concerned we chose the elevator (those working on levels above 5 can take elevator on level 4). We never stretch our body even at work no matter how much time we squander in smoking areas or in washroom gossip or cafeteria or game room at work. We smoke a pack during work hours alone, we eat a late lunch because the meetings are lined up, we drink coffee immediately post late lunch. Fruits are part of an extinct species of plants that we don't seem to remember. Eating out after work is a norm we can't seem to get rid off and having a quick bite is more of a fashion statement than one of the 6 frugal light meals, more over it isn't even a healthy quick bite. Like fruits exercise happens when calamity or boredom strikes and there are no other options left. We make sure even the most nutritious ingredients in our meals are fried, boiled or sweetened. The list is endless and comprises of minute aspects that are easily overlooked. But all those aspects play a vital role in making our building blocks of life tumble down.

Hope Floats on Lifestyle - While we run in the race towards a higher pedestal to stand tall on as compared to our peers, neighbors, friends, siblings and competitors in general, little do we realize the very reason we do it is so as to enjoy an aspiring lifestyle. What and irony something everybody is chasing is a lifestyle to be envied and ultimately forgo all the details of making that lifestyle possible in reality - health. Hope thereby floats only on our decession making skills to be healthy overall. A healthy lifestyle gives you the power to race or relax at your time & choice. It offers more strength & endurance to be a winner in the most competitive environments of business. Benefits to our personal life are beyond comparison and the happiness we offer our loved ones. It takes less than 30 minutes of a day physically to be healthy and lesser than 15 minutes every 4 hours gastronomically to be satiable and happy. Life is dependent on your lifestyle management give it hope by taking your first step towards it.

Skin Care Secrets for Anti Ageing

2011-02-04T23:14:00.000-08:00

Who doesn't want a perfect flawless skin even as the biological clock does its annoying tic-toc much to our disapproval? Well, be it women or men, girls or boys we all have our pet peeves about our skin and its tidious care taking. I am a living example who has time immemorial fought skin problems myself and am over coming them beautifully with just the thing I needed the most with it - patience. So here I am giving you some of my discoveries that I came across after speaking to various cosmetologists, dermatologists and some of my own experiences as well as those of my friends, co workers. I hope you will use them to your benefit and share it with those who are in dire need of it as you read. This will be a series on Skin Care so I hope you stay connected for more on skin problems and its quick tips. To get more insight on lifestyle and weight management visit us at Wellness & I

Anti Ageing in 20's - I know most of us are blissfully oblivious to this fact of ageing and its traumatic signs but I was lucky to have read and studied about its ugly face much ahead in my mid 20's. The skin should be fighting all signs and assaults of environment external and internal right when it’s at the age of 24- 25 years. So early?? Yes, its not early but its appropriate because all my wonderful readers wake up and smell the coffee as we live amidst our very own created ozone hole, UV radiations, toxic gases, water pollution, aerosols from deodorants, pesticides, dyes, hair sprays, make up that are not organic, all these harm our skin at a very early age. Our skin faces pollutants and toxins in everything we breathe, drink, eat and bathe it can't stay young the way its suppose to naturally during our 20's for this very reason. If you need to combat ageing mid 20's is the right time to do so before the natural process begins.

What lies beneath? - Well apart from loosing collagen and essential proteins of the skin tissue that keeps the skin firm it also loses moisture which is very vital to keep the skin glowing and soft. Loss of moisture indicates your skin has begun its process of ageing and if you are the one with normal to oily skin then you must be more careful about this change in skin moisture. Our skin could be seen as a fruit or a moist vegetable that is kept in the refrigerator, the chill air and dryness in the fridge takes away the moisture of the fruit and vegetable and leaves the skin of it looking wrinkled as well as shriveled. If your keep it under sun it would dry and get the same look. The same happens with our skin during winters, extreme heat, centrally air conditioned rooms, dust, smoke, etc. Our skin begins to lose not just moisture but also the essential fats and protein the bind together to hold the skin tight and firm. The sun damage only adds to the misery of this fat and water loss, when it gets an easy penetration into the deep layers of the skin due to the already under nourished skin. Once the UV A and B rays start acting up on your skin they begin to firstly degenerate the skin tone by uneven pigmentation as spots and cause dull look, and secondly they cause fine lines to become more pronounced. Fine lines that start out as mere dry look on the face and neck are in reality your upcoming wrinkles. They mostly begin under the eyes and on forehead and around the lips and the neck. With the continuous loss of collagen that is responsible to keep your skin integrated and firm and the increased exposure of the skin’ underlying cells to the chemical and mechanical damages the skin doesn’t need a time line to show ageing.

Secrets to save your youth – Here are some of my tried and tested secrets and since I share them with you I wonder how much of a secret it will be? If you are already past your 20’s don’t fret lets do the regime just like we are suppose to from day 0.

Cleanse-Creme-Cover - Make sure you cleanse your face, neck and hands every 4-5 hours if indoors and 3-4 hours if outdoors with a gentle soap free cleanser, apply a moisturizer that is SPF 30 + for fair to tan skin tones. If your skin is excessively oily there are oil free sunscreens and day creams that you can apply to keep your skin hydrated, I prefer Sun Cross or Pond’s White day cream as an option. The cream should have UV A & B protection as well as CLA (conjugated linoleic acid) and AHA (alpha hydroxyl acids) which are acids that ensure the skin protection from damages present and to come in future. Always ensure your skin which is moisturized isn’t left away without a mineral dust powder or translucent organic powder it helps in giving the skin mechanical protection on top of the chemical protection offered by the cream below. Coverage of the skin by the sunscreen and the powder should be on the face as well as the neck and up to the nape & chest as these areas are the most exposed even through the clothing. You might also want to include your hands up to your fore arms in this routine as they too are equally vulnerable to damage. Repeat this routine every 4-5 hours until you go to bed.

Night Protection – Before going to bed ensure you have cleansed your skin of the face, neck, and hands up to fore arms with a cleansing lotion and then soap free foam cleanser. Apply a beta carotene or carotenoid cream to the face enriched with AHA, CLA on the cleansed area. Many age miracle formulae are out on sale and you need to check if those have these three ingredients in them as carotenoid or beta carotene are well researched as reversing the signs of ageing as well as protecting from further damage. During the night our skin gets maximum protection as the sun isn’t available and also from environmental pollution but what can harm it is the air conditioning in the room or the extreme chilly climate and therefore hydrating your skin during the night sleep is essential. To cover up the hydration make sure your night cream provides enough hydrating molecules and also supplies enough fat to the skin to keep it soft and glowing. Hydrating molecules are combination of aloe vera gel and glycerin.

Diet for Anti ageing – So much can be done topically on your skin but the real battle has to be fought inside as well. If your diet is laden with bad fats, and simple sugars you are in for long term turmoil on your skin. First of all sugars or any simple carbohydrate is bad news for collagen breakdown and you need to stay far away from anything above 15 gm or 3 tsp of simple sugar per day. Excessive fats lead to more vulnerability to free radical damage with pollutants externally and stress internally. Diet is also a key role player with hydration of the skin, the more AHA and water containing fruits you consume the better to help the topical cream too. Fruits like orange, lime, sweet lime pears, apples and pomogrenates along with papaya, mango and other phytochemical rich fruits like berries, grapes, avocado help reduce the internal body stress and rejuvenate the skin from within enriching its texture and tone making it more glowing. The worst food you could eat for your skin care are processed foods in a can, package or bottled organic is the key to our ancestors fine health and so it is with us as well. Nature’s gift to us is fresh wholesome food preserved and dessicated food items like instant pasta etc are but only a source to add up on the already existent stress and pollution harm to your body and the most delicate part of it your skin. Drinking water with vitamins and fortified with minerals also does the trick, simply drink 12 glasses of water everyday and especially 1 glass an hour before sleeping to keep the skin hydrated through the 8 hours. Eating healthy in general plays a daily role in how your youth will be displayed on your skin don’t take it casually if you are particular about the way you look.

Lose Weight after Pregnancy

2011-01-31T03:20:00.000-08:00

At the risk of sounding too cautious let me inform you that it isn't feasible by people who have no nanny, chef, housekeeper, hair & make up staff and personal trainer to lose weight gained during pregnancy in just 3 weeks post delivery as claimed courtesy our celebs in 90210 zip code. However it is unwise to immediately hop on to the weight loss band wagon because Heidi Klum has done it thrice by now. Understand that your body has gone through well realistically almost a day long trauma in labor and if not then surgery in C section give it a breather for once. Here are some must knows every girl should keep in mind while entering this phase and yes the husband is going to do whatever it takes to stop you from losing weight asap post pregnancy so never tell him about it and yet get your hot body scientifically healthy way.

#1. The Natural Weight loss is Breast feeding - If you haven't already read my post on lactation diet I had mentioned how breast feeding is nature's way of shedding the excess weight gained. While producing milk the body utilizes its fat stores and carbohydrates to form the composite of breast milk mobilizing excess body fat. Do not over eat during lactation you only need 500 Kcals in excess to your non pregnancy dietary recommendation as compared to the 300 Kcals during pregnancy. The rest will be taken care by your body's hyper metabolism during the first 3-4 months of lactation.

#2. What really gets you fat post pregnancy - Apart from the hormonal changes that occur so as to allow your body some breather from the physical exhaustion that can affect metabolism too. It is sheer tiredness while keeping the baby safe and sound not to mention the overnights. Your metabolism will sloppy down once it gets too comfy with the tiredness causing you to sleep whenever you can and have no energy to workout later on. Agreed that the baby really gets the biological clock topsy turvy and plus the noise, the clothes, the baby food, the diapers list goes on, but take a moment to keep your goal intact. You must give your body high fiber food and more hydration with fruits and veggies along with fluids to keep the metabolism kicked up during this phase. Sleep deprivation can be accustomed within 3 months of back up time that you have immediately after delivery. You must get your back up with food, fluids, sleep and energy on the ready by the first 3 months after delivery. Use the next 3 months to get your body stablized with enough energy, nutrition, metabolic regulation. You are totally ready after 6 months to lose that fat that no longer is required by you nor your baby, get started with a healthy yet leaner custom made diet plan that keeps in mind you and your baby's nutrition & of course the fitness regime that will obviously start out slow and go on to a steady moderate until your ready for an intense workout.

#3. Maintain a good diet - I am going to come clean with this fact you have only the first year to lose tat baby weight and anything more than that is more excess baggage than you can handle. If you are a C section mom or a natural birth mom give your body a good protein rich, essential fat, moderate carb high fiber diet. Fiber will regulate the gastrointestinal system allowing slower gastric emptying therefore regulating insulin secretion and fat absorption as well as metabolism. Considering the body has a lot of damage control to do since the birth be it abdominally, internal tissues, muscle strength, blood volume, immune system precursors, bone strength a diet that will provide enough essential amino acids as well as antioxidants inherently in the protein food is a deal maker. Similarly to kick the metabolism a diet rich in good fats, and protein with antioxidant rich complex carbs makes sure you are prepared to lose that weight in the healthiest way possible. If you can keep up with the nutrient richness in your diet along with not gorging on excess fat "for the baby" food you and your baby will be well taken care of. Breast milk will surely depend on your diet but nobody said your diet is going to harm its nutrient content because you can provide rich breast milk and keep your fat and sugar intake in check simultaneously. We are not in the 1950's anymore so be fully aware of what works and what doesn't and trust me loading your diet with fat for the sake of breast milk is not either of the solution.

#4. Fitness Or Fun - You have so much on your plate after a child is born you travel time for all intensive purposes. Your body and mind however cannot live up to it for long and they both need a time out. When you start out to lose the weight after pregnancy take it easy especially if you have had a C section delivery its always best to take it easy and then gear up. One needs a good stretching, lighter cardio and functional training to work the exercise into the body's functioning. Its also important you opt for more fun activities that benefit you in exercise as much like a sport or biking, exotic dancing, lighter pilates, power yoga, ice skating, roller skating, swimming, aqua sports, aqua resistance training. Stress is the first thing that needs to leave your body and mind if you intend to be a happy mother and a sexy woman again.

#5. Don't let anyone tell you otherwise - Do not and I repeat this do not let anybody's opinion of you and your body get to you. There will be many who will ridicule you, tell you that you cannot look great post delivery or that its natural for women to look out of shape after child birth and that you're crazy for trying to lose the excess baggage after 6 months of your child's birth. You deserve to feel and look exactly the way YOU and only you desire. So if your desire is to be desire and envied by everyone including your partner you must get on the plan after the first 6 months of postpartum. Every women of any age has the capability, passion, and the right to look as beautiful and sexy as she wants to don't let anyone tell you any different. All you need is a moment of decision to go for the kill (read kill excess fat). Once that decision is made dive right in and come out a dazzling and gorgeous woman you were born to be.

Why is functional training essential for your career?

2011-01-23T02:59:00.000-08:00

Functional training is a very vague concept in everybody's minds and yet has given the health & fitness industry a whiff of fresh air and a tremendous boost. Today I bring you a more functional explanation of this jargon of the fitness world so as to help you make your individual informed decisions about exercise routine.

What is it exactly? As the name suggests functional training is making your fitness regime as similar to your daily routine movements or activities. Now if I have to train a person whose job is being glued to his laptop or tablet for 9 hours working on the internet or a desk work I will aim at making his core muscles (abs & lower back) strong, stable and flexible also give him/her movements of the arms & shoulders as these tend to get stiff during the course of everyday work. So in other words with this form of regime functional training is just a type of exercise that trains our body to better adapt & be ready for activities of daily life without having any injuries. It originated as a rehabilitation program for people who suffered injuries, ailments of joints & bones or nerves, sportsman etc. From injuries to daily routine training functional training has come a long way piercing successfully into our average man's life.

What is the significance to your life? Well to say the least our average lives are equally stressful as any athlete or hi profile personality we just don't pay heed to our needs and thats what differentiates us from them. Be it a desk job, a chef, sales & marketing professional, computer engineer, web designer, hedge fund investor, project mangers, angel broker, housekeeper, wedding planner, fashion designer, hair stylists, housewife, nurses, doctor, lab attendants, teachers or a CEO each one of us has our own functional training requirements and like it or not we never pay attention to ourselves for the jobs we offer to others. To cut to the chase and hit the nail on its head your job and progress in the career depends not only on your talent to get the job done right but the ability to do the job in the first place. What is the difference between the two? Well lets just say I am a terrific chef, I have all the ingredients of creativity, budgeting skills, man power management, innovation, cultural diversity in culinary art and good communication skills but one thing I lack is doing my basic job cause of my inability to work physically or mentally due to some redundant ache, pain, flexibility issues or minor illness here and there occasionally. Occasional health problems aggregate to become a huge problem especially when you reach that critical point in your career when you're in line for the big pay day or promotion you've worked so many years for. Functional incapability is a core problem in most organizations as well as individual small businesses due to lack of awareness and forth right attitude towards the most important thing in our life that keeps us going - our life. Imagine being a little bit more functionally apt for the job, for the promotion, for your kids, for your family on vacations, for your group of friends over that weekend, for that corporate competition in a sport or a run. It takes 30 minutes every other day of the week to make that bridge between us and our success professionally as much personally. An inadequate fitness does no good to our work nor love life or family life. Thrusting that endorphin through your blood lines everyday keeps you going for at least 18 hours a day until.

Equipments & Exercise - The equipment used in the training is very easy to use, portable to carry wherever in a small bag and can be used at home, office and even outdoors. The equipment is mostly cable pulley, physio ball, resistant tubes, terra bands, dumbbells, medicine ball, balance discs. However you can do all the workouts focused on your daily functions with 2-3 things from the above mentioned. The most important aspect is the functional training exercises and they need to adhere to the individual's daily life. If the individual is a sales person on the field the exercises need to keep focus on the lower body stability, strength, power and flexibility not to mention the core stability. A computer engineer needs focus on the entire spine area apart from shoulders and upper body the same would go for banking tellers and BPO employees. In the hospitality industry including airlines and spas the focus in more on joints, spine and major muscle groups surrounding it including core muscles and endurance. The exercises need to be stabilizing at first, strengthening and progressive in the second stage and then giving it power with endurance depending on the tasks of real life. Exercises should literally mimic the daily chores or actions or responsibilities. This has two benefits firstly it trains the body exactly in the actions that take over in day to day pattern which gives the muscle tone more habitual actions and secondly the person can practice the exercises even at work as per suitability if it is mimics the work actions.

Difference between fixed equipment & functional training - In a research conducted by Spennewyn in 2009 that was later published in the Journal of Strength and Conditioning Research which showed 58% better conditioning and strength of subjects that were functional training as against those who were doing the conventional fixed equipment weight training.

In order to get individual diet & fitness regime that adapts you to function & improve your daily activities visit our wellness programs for further information or sign up for free wellness consultation. For organization/ institutional wellness programs please write to contact@wellnessandi.com

Health effects of Cola drinks

2011-01-18T05:07:00.000-08:00

Pop, fizz, shhzzzzz.... Isn't that a familiar sound on a dry hot day when you've opened a can of your soft drink say coke, pepsi, Dr. pepper, mountain dew, 7up etc. I must admit when I was a kid these were very addictive territories and I had a bad experience drinking them. However my education while becoming a registered dietitian and common sense prevailed and then of course years later here I am writing to you this post about the health effects of cola soft drinks we are used to consuming as good as or in some cases even more than water.
Composition in a can - Most cola drinks lately have dropped the ever so flavored Kola Nut that not only was the reason why we call it cola but also it was the original flavor of the soft drinks. Now however better sophisticated flavoring agents like vanilla, cinnamon, lime, tamarind are used to differentiate between each brand of drink. The most dreaded ingredients in the drink of course are caffeine, phosphoric acid, high fructose corn syrup, aspartame/ sucralose (if diet soda), salts, citric acid, carbon dioxide (fizz).

Physiological effects - Most commonly heard, talked and written about is the one with removal of rust. Agreed that the human body physiology doesn't have any such rust problems but the key point of discussion is if what you drink can remove rust what could it do to your tender tissues inside? Steel rust removal, tooth dissolver and lavatory cleaners all are recent attributes given to Cola drinks especially coca cola. Is it really that bad? Yes, it is. How? Phosphoric acid present in the cola drinks is the prime suspect and guilty. Phosphoric acid does have a calcium depleting effect on the bones. Many a studies have been showing that the lowered bone mineral density has a lot to do with phosphoric acid as higher the phosphorus levels in the blood than calcium the bones will have to remove their calcium stored to the blood for balancing the act. Addiction to soft drinks and especially cola drinks has shown a directly proportionate relation to Osteoporosis. Caffeine content makes it possible to get addicted in the first place having anywhere from 30 -60 mg per serving (350ml) add to that the excess sugar content to worsen matters. Caffeine makes it possible to become more dependent on the drink and gives the same effects as regular coffee addicts face with heart, nervous problems and concentration. The sugar content obviously adds on to the obesity issues but even the artificial sweeteners like aspartame don't work well with the body as their metabolism down to the methyl group they come from harms the brain in the long run. Caffeine known for its diuretic qualities as much as ergogenic ones plays a vital role when the levels go down with anxiety, nervousness, a constant need to replenish more and ending up doing an overdose of cola. The acidic nature of he drink adds to the woes of the drinker for its constant lowered pH levels into the blood stream as much as the intestine and the tissues and also it is this acidic nature of colas that makes for a great cleaner of the utilities such as rusted steel, or a lavatory. The cumulutive effect could harm not only the bones but also the heart, gastrointestinal functioning, nervous system and metabolism in general affecting the hormonal function.

Food Interactions - Caffeine interferes with calcium absorption and thus mineralization of the bone leaving the bone porous aiding osteoporosis. Excess sugar also causes a lot of fat deposition in the body creating insulin resistance and therefore not allowing the body to metabolize glucose for energy generation. Many such antioxidants and minerals do not get their bio availability while combined with cola drinks. These are essential nutrients for the body as they fight and protect it from free radical attack. Phosphoric acid as mentioned above hampers the calcium as well. The flavoring artificial agents cause toxicity in the body and deplete it from the valued added nutrients it needs for regulation, immunity and repair. Even Diet Soda do no good by just a sugar content minus as the aspartame present in Diet Soda causes metabolic harm to the body as well. Sucralose is a better sweetener to aspartame but any addiction and overdose is bad no matter how good the substance.

Cola drinks are a definite no no for more than occasional especially on a regular weekly/ daily consumption. For more insights on your diet and fitness regime visit Wellness & I Programs or submit your information for a free wellness consult.

Effects of Caffeine on Health

2011-01-15T02:54:00.000-08:00

Waking up to a cuppa is more like brushing your teeth or taking a shower every morning. Some take it more of an excuse to spend time with each other or just sit back, cozy up in a chilly weather under a warm quilt with a cup of creamy hot coffee and then there are those who have taken to it like a drug addiction that has grown to degrade them from within. Caffeine is definitely one of the most addictive chemicals that exists in nature and is no less harmful to the human body in large dosage than nicotine or alcohol or even narcotics sometimes. It is a very well known fact that caffeine addiction is bad for you but does everybody know where all is this caffeine present in our food or drink? Do we still dwell under the myth that caffeine = coffee and not otherwise? More importantly can we use caffeine for our benefit and to become more healthy rather than enslaving to it? Let the caffeine world tour begin...

Splitting the coffee bean - Caffeine is a xanthine alkaloid found in over 60 plants including coffee, tea, kola nut, cocoa. It is known to be a natural pesticide that kills and paralyzes certain insects. Caffeine is in highest concentrations in seedlings and also it prevents other seedlings around it to germinate making the survival of the seed it is present more possible. The soil around coffee and tea plantations also contains caffeine due to this reason. It is a naturally occurring psychoactive substance which is legal and unregulated. Caffeine has no other derivatives as thought to be mateine and guaranine since chemically speaking its a 'achiral' molecule which means its positioning is such within itself that no other atom can combine with it to form another derivative (isomer). However the effects of caffeine are different depending upon the sources it comes from and that is solely due to the fact that these sources also possess other xanthine alkaloids in varied proportions having relative effect like cardiac stimulants as well as central nervous stimulant. Caffeine is primarily a central nervous stimulant but it also acts as a diuretic. There have been studies not standing by the fact of its diuretic effect on regular drinkers however specific diuretic effect can be seen if taken in concentrations. Passing out drinking coffee is one of these effects since the brain is highly stimulated and the water content in the cells is dehydrated.

Wake up and smell the caffeine everywhere - Caffeine content in foods and drugs is a very important factor to select what food you buy or what drugs especially non prescription ones. Caffeine is found in soft drinks, energy drinks, chocolates, tea leaves, coffee beans, gums, or any food product containing one of these as its ingredients. But what you must know is choosing the most common of the caffeinated products, your coffee. Caffeine varies a lot even amongst coffee beans depending upon how its grown and processed. Roasting is the process that reduces the caffeine content and that is why you will find lesser caffeine in a light roast than a dark roast coffee bean. A shot of arabica espresso (30 ml) varies between 80 - 100 mg of caffeine. There is another variation in caffeine content amongst coffee beans like arabica variety has less amount than robusta. Arabica variety is grown in Latin America, East Africa, Arabia and some parts of Asia whereas robusta comes from West Africa, South East Asia & India. Tea by sheer dry weight has more caffeine content than coffee but since teas are processed and brewed differently than coffee it ends up serving lesser caffeine than coffee in a cup. Soft drinks and energy drinks are lately more in the limelight for their caffeine content. A cola drink can start from anywhere between 30 - 50 mg per serving (12 fl oz / 350 ml) where as energy drinks like red bull or four loco can also begin from 80 - 100 mg per serving (250 ml) whereas a cup of coffee (120ml) gives you 125 mg of caffeine. A decaf typically contains 5 - 15 mg for 200 ml which is the same as a milk chocolate bar with 11% cocoa but dark chocolates with 45% cocoa have 160mg for every 100 gm. Then again knowing which ingredient can give you caffeine is important like drugs that help migraines, psychoactive stimulant drugs, anti depressants. One must always read the content of any product that has to be ingested or taken in the blood stream before consuming or buying it.

Caffeine for good health - It has been administered to new borns to cure apnea as well as improve alertness for those who need better mind focus and body coordination in very low amounts. Caffeine does not cause lack of need to sleep but merely reduces the general fatigue and stress as it stimulates the central nervous system causing temporary alertness. In moderate dosages it is taken for relief from migraine. Caffeine can be used as a performance enhancer however in young healthy adult men half the total amount ingested is eliminated from the body in almost 5 hours which means after 5 hours the effect of caffeine is reduced by half. Metabolites of caffeine like theophylline also help in bronchi dilation and thus help in asthma therapy. Caffeine has shown in studies that it can act as a protector from liver injury especially for those with alcoholism, obesity however caffeine is accumulated in large amounts in such cases which further prolongs its half life and that is no good news. Topically caffeine is a miracle for hair care and skin care. The dehydrating effect of caffeine is the best seen on baggy puffy eyes as it effectively works on it, hair growth suppression seen due to testosterone in men can be reduced with topical application of caffeine. Caffeine is also used in shampoos and conditioners for same reason as it is absorbed by the skin effectively.

How much is too much - What and how much of caffeine is adequate depends on the individual body's metabolism and half life of caffeine in it. For pregnant ladies, older population, infants, new born baby, diseased individuals the half life of caffeine can go upto 30 hours which is very bad for the nervous system. As caffeine easily passes the blood brain barrier it is effective within 45 min of ingestion as its easily absorbed by the intestine. It basically stimulates the adenosine receptors of the CNS and regular drinkers as an adaptive mechanism have more such receptors and grow indifferent over a period of time to the stimulation. However sudden decrease in hte intake will increase the receptors function and will give immediate withdrawal symptoms. Adenosine is a blood pressure regulator and increase in its activity due to reduction in caffeine can cause dilation of the blood vessels and hence lead to increased blood flow to the brain causing nausea and headache, the serotonin levels are also plumetted causing fatigue and inability to focus causing irritation and lack of enthusiasm, anxiety and some cases can also cause depression. Caffeine withdrawal symptoms may also lead to abdominal cramps and insomnia at extreme cases.

Down the caffeine hole - Addiction and tolerance to caffeine comes from consuming over 400 mg of caffeine per day. Caffeine intoxication can happen if 100 mg / kg of body weight of an individual or 100 cups of coffee are taken within a short period of time depending on the person's half life time. Remember that caffeine is primarily a central nervous system stimulant which also includes vital stats like breathing, heart beat and alertness. Adenosine and catecholamines receptors that are stimulated with caffeine control blood pressure, nervous response to muscle tone, locomotion, mental orientation, bronchi regulation, and serotonin levels too. Intoxication or extreme addiction to caffeine can cause mental disorientation, fuzziness, fidgetiness, restlessness, nausea, severe massive headaches continuously, difficulty in breathing, high blood pressure, pupil constriction, arrhythmias (irregular heartbeats), also palpitation since theobromine is a cardiac stimulant, muscle twitching, tremors, gastric disturbance, mania, major depression, irrelevant flow of thought with speech, dehydration due to increased urination, lack of appetite. Hallucinations, psychosis and dellusions are also symptoms and in extreme cases death can occur. To reach the intoxication level regular coffee is not good enough and there have been cases of caffeine pills or over the counter drugs responsible for this event. Fluvoxine is a drug that inhibits liver enzymes to metabolize caffeine thus making it last for longer period in the body and this together with a lethal dose of caffeine causes detrimental harm. Some energy drinks can play a role in this scenario as they contain higher levels of caffeine in them.

Caffeine just like any other substance present naturally can be used for betterment of our health and our lifestyle. Making sure we are aware of our consumption is of importance as it also influences how our younger generation model themselves after our actions. Visit the wellness programs for consult on lifestyle management customized diet plans and fitness regime that helps you understand your body and life better.

How to get curvy hips this new year ?

2011-01-13T03:02:00.000-08:00

Curvy hips have always been what every girl/ guy wants and not just for themselves but also in their partners. Its been a rage since Hollywood went beserk with the J Lo's, Beyonce's, Kim K's of the world jutted their derrières around at every photo op they could get. A curvy 'C' shaped hip also means your full body is in perspective the way it should be healthwise and of course attracting the opposite sex goes without saying. Although many people including boys as much as girls go in for a synthetic or should I say invasive methods of getting a perfect C grade on their behind which is not only a waste of money but also the process doesn't give you the high the way I'd recommend. Let us see what all and how all can you get your C shaped hip and have fun while doing it. Yes if its physical its gotta be fun....
What are they made of - The gluteals as the hip muscles are called anatomically are of three types gluteas maximus, gluteas medius and gluteas minimus. As their respective suffix suggests the three muscles have a size correspondingly maximus being the largest in the group and minimus being the smallest. Although thats not the only thing that contributes to the shape of the hips, panniculus adiposus. Panniculus Adiposus is where the fat deposition takes place and thus giving it a fuller look.

Why do you have a flat hip? - The gluteal muscles redue in form or as we call it anatomically go through atrophy by consistent sitting or lack of movement due to pressure of he body weight on them. Lack of group movement of the muscles as well as fat loss due to excessive loss in weight can deplete the fat storage in the hips making it look unshapely.

How to get the perfect curvy hips -
#1. Whip it out hard - Squats were my way to a perfect C shaped hips and yes add lunges to that if you will. Squats, Lunges, climbing stairwell, and leg press workout the gluteaus maximus muscle and strengthen them of course it also works out the leg area that is the thigh which tones up to make the hips more prominently shaped. Resistance exercises with terra bands, tubes, medicine ball and weight trainign machines are a great way to push your body to hte limit and boost up your bone mineral deposition as much as your metabolism would kick off. An intensive leg workout and core strength that also shapes up your abdominals and back makes your hips curvy as a 'C' just like you'd want it.

#2. Go biking, hiking - Want to taste a little nature for exercise go mountain biking or just plain biking over your neighborhood for a good 30 minute for 3 times a week and it will workout those hips for you. If you like to foot it out in the wild a mountain climbing or trekking on a uphill terrain would also give you the same effect as a squat or lunges and add up to the fun and excitement. Of course if you are amidst the big city a wall climbing exercise or just biking would also give you the edge on the hip.

#3. Dancing your booty - If you love dancing like I do this one will really make your workout more fun and get you the shape you want on your hips. I recommend dancing for enjoyment so go over for a latino dance with your friends or dates, try if you will belly dancing I assure you it is a great kick start to a fun evening. Both latino dances and belly dancing as much as the now famous 'Bollywood Dance' helps you firm the gluteals and shape them up.

#4. Kick off to a good start - Kick boxing is one of my favorite workout for a cardiovascular training. Kick boxing gives your legs a great workout as well as your hips. It is a great abs workout too since the punches and kicks need to use up the abdominal muscle strength including your breathing pattern. Any form of martial art that concentrates on your legs and back will do the trick too.

#5. Sporty up - If you have seen a lot of TV shows or movies that have scenes on a beach you'd probably recollect as you read this the beach volley ball game and of course the camera only focuses on the ship shape hips on the team. Yes you got it volley ball (need not be on a beach) or any sport that takes up your lower body strength seems just fine for getting a curvy hip. Go out and have more fun in the sun if you can or indoor courts.

If you need more information or a custom made diet & fitness regime visit our wellness programs that suit your needs or sign up for a free consultation to know what you need to do for a healthy lifestyle.

Sugar free and Low Fat Fruit Custard Recipe

2011-01-05T01:47:00.000-08:00

I usually make this dessert when I want to get a quick and lip smacking last course on a heavy meal and when I say heavy I just don't mean on the tummy I mean in the kitchen as well. Desserts are very very fat friendly and yes of course sugar friendly too, but does that mean we health watchers have to be left behind in the temptation food area ? No not on my watch you don't have to, so I bring you one of my own low fat, no sugar recipe for a lovely dessert for a lunch or a dinner. And for those who think banana is fattening seriously one doesn't harm you especially when its divided in 4 for 4 servings.

Fruit Layered Custard - serves 4

Ingredients :

1 big banana

1 apple

1 oz black grapes / strawberry

2 tbsp low fat custard powder ( optional make your own low fat custard)

500 ml skim milk

50 g or 10 tsp sucralose (sugar free )

For home made low fat custard:

1/2 egg

1/2 tbsp cornstarch

2 cups skim milk

1 tsp vanilla extract

Preparation :

1. Slice banana into discs, slivers or halves of grapes/ strawberry, chop apple slivers. Keep them aside in

refrigeration.

2. Keep 3 bowls or small glass tumblers in refrigerator for cooling of the surface.

For ready to make boiled custard low fat -

1. Add 2 tbsp of low fat custard powder to 25 ml of cold skim milk and make a paste without lumps.

2. Heat 475 ml of skim milk on a low flame. While heating add 10 tsp of sugar free powder to the milk and bring it to a boil.

3. Once the milk and sugar free mixture comes to a boil slowly add the custard paste in one stream to the heating milk and stir as you pour to avoid lumping.

4. Keep stirring the mixture for 3 minutes until the mixture starts thicken a little.

5. Take the mixture of the flame and leave it for cooling in room temperature.

6. While the custard is cooling, remove the tumblers from the fridge and layer it on ht bottom with banana discs.

7. Pour custurd to the tumblers just upto the banana discs are covered. Refridgerate for 10 minutes in deep frizz till th custard sets.

8. Layer the custard with apple slivers to form a thick layer and then pour custard on it. Leave it for 10 min to set in freezer.

9. Top the custard circularly with grapes or strawberry and serve.

Make your low fat custard :

1. Beat sugar free powder 1/2 cup with 1 tbsp of cornstrach and add half an egg to it till evenly beaten without lumps.

2. Heat 2 cups of skim milk and bring it to a boil. Add the milk to the beaten mixture slowly in one stream and continue stirring while adding.

3. Heat the entire mixture to bring to a boil and thicken while stirring. Add 1 tsp vanilla extract to it mix well.

Nutritional Content and Energy Content per serving:

Energy - 160 Kcals

Carbohydrates - 30.5 gm, Protein - 10.15 gm, Fat - 0.75 gm

Calcium - 373 mg, Sodium - 154 mg, Iron - 0.4 mg

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Why do you need professional diet & fitness advice ?

2011-01-03T03:08:00.000-08:00

With everything that needs intervention in your life to straighten things out you seek advice be it financial, career, emotional, marital, but why is it that when it comes to the most important thing in our lives, ironically the one that our life depends on to survive - our health we hesitate to take a step forward or look out for freebies ? If it is health insurance people wonder do I need a bigger coverage? If it is a medical advice people hesitate to go to the specialist in a good hospital thinking he/ she would charge more, and if it is a nutrition or fitness advice people think its can wait a while until the real emergency arrives. So what is it about us civilized, educated, professionally & academically sound human beings that makes us so opposite to our instincts when it comes to our own health? Self preservation is our primary instinctive response but is it becoming secondary due to our slacker of habits viz, debts, fast food, convenience, too many options, too less time, too much money making frame of mind. All these bad lifestyle habits take us farther when it comes to making sound and informed decisions about our primary goal in life - to keep us healthy in order to be happy.

What you must know? - The most essential information you can and must know about your health is that you need to be in good professional hands in the preventive side as well as curative side. Preventive is fitness coach, dietitian trained academically and worked in clinical & exercise backgrounds, health insurance advisors, diagnostics via a M.D pathologist/ radiologist. Curative has to be a combination of a specialist i.e. M.D along with dietitian and a fitness coach/ physiotherapist/ chiropracter/ therapist of that particular disorder. Every individual after 30 needs these two teams working for them and no you don't need to be wealthy or a celeb for such perks you need it because you are just a human being who thrives in hostile environment and/ or lifestyle habits. If you already didn't know this make sure you do now and spread this word to whoever is oblivious of who they need when the need is a must. You must also know that every lifestyle disorder takes 3 months in first phase of cure and 3 - 6 months in the maintainability depending on the disorder. For instance a person who shows symptoms of hepatitis A or jaundice as we normally call it needs a minimum 3 months curative intervention and another 2-3 months of sustainability post cure. He/She needs a gastroenterologists and a dietitian to owrk hand in hand together for this period. Since most lifestyle disorders like heart disease, diabetes, high blood pressure, kidney disorders, anorexia/ bulimia, liver disease, bone disorders, gastroenteric diseases take considerable amount of time to build up into a disorder it takes at least half the same time to get it under control and maintain it.

What you must ask? - You must ask for a academically trained professional. In my experience as a registered dietitian I have seen people take advice from amateurs who haven't a degree from a college in the vocation neither have they been honed the skills of diagnosis, therapy and post prognosis counselling and these naive patients fail miserably risking their health. When seeking advice for medicine go to a doctor with M.D, when going to test or diagnostic lab see if the doctor on board is a pathologist for lab tests ad radiologist for x-ray, CT scan, MRI, Sonography etc. When you need to seek advice for diet go to a dietitian not a fitness trainer not a doctor not a physician, or physiotherapist. Similarly do not seek physical therapy advice from a doctor or any other specialist. However what you can ask the other vocational expert is to guide you towards the other expert. Ask for a specific professional it is what you deserve. I don't give advice on diagnostics reports but I ask my patients to take certain tests which I need them to do so as to understand their internal system functionality well and prescribe a plan accordingly the same is the case for other professionals.

What action you need to take? - You need to act upon the advice asap. Which means you can't keep pondering on the action instead of acting on it just because it will cost you some money. Everything will cost you and health advice costs you higher than any other, but this is your life we're talking about not which car is better than the other for you to think about over weeks. People let go of the paid advice and do what they can with free stuff like a friend's experience with same situation or read it on the internet. Being an online practioner I do write a lot of useful information about lifestyle, health and fitness but I must warn you that the things I or any professional like me write about are basic know how everybody who isn't a professional should know to take an informed decision. I or anyone else for that matter cannot help you generically with an article on a disease for a simple fact that you are an individual and your disease may be common with others but your condition could be starkly different from many and needs customized treatment be it medicine or food or exercise. So don't make the common blunder all and sundry do stick on he regime quickly to benefit yourself from long term hassles.

How you can be a success? - Maintain a open and honest relationship with your advisor it will help them offer you the best treatment under the given circumstances. Follow their advice to the T do not slack around it will worsen if not benefit your condition. Make sure you inform amongst your friends and social circles that what advice suits you may not suit them and do not follow blindly what has worked for some like medicines, diets, exercises or other forms of therapies. Being healthy and staying that way isn't a piece of cake in today's scenario but having said that it isn't something so difficult to follow either that you can't do it. This new year be happy and one sure way is to be healthy the right way with the help of the right advisors.
For Lifestyle Management & Wellness advice contact@wellnessandi.com

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How to lose holiday weight this new year?

2011-01-01T09:31:00.000-08:00

Its that time of the year when the year begins. Firstly let me wish you all a Happy and Prosperous New Year from Wellness & I and hope you are filled with health this year. The first day of the year and you wonder how on earth did you end up gaining those many Lbs and immediately resolve to lose weight this new year. The holiday season only began end of November, right? Is it humanly possible to gain so much weight in a month let alone to lose it in the coming months before Spring/ Summer rises upon us and its time to wear those light clothes that reveal how plump you really have become? No fret as I tell you how you can stick to your New Year Resolution to lose weight.

Secret #1 - Take small steps towards losing the holiday weight. Don't hop on the whole wagon out of sheer burst of New Year enthusiasm and then fail miserably. Most people do not end up losing the weight either in general if they're obese or just the holiday weight for a simple reason that they adopt a crash diet from the word GO. Later on they realize that these strict diets do help in losing weight instantly as much as gaining it once you're off them. Of course they are and why wouldn't they be? You were consuming 3000-4000 Kcals a day for over month or more and suddenly you are onto 1400 - 1500 Kcals a day, you are bound to lose weight (water and carbs) like you shed your clothes. But your objective is to lose inches and thats possible when you lose fat. So go easy with the diet and get it custom made for you.

Secret #2 - Balance a workout regime thats effective and fun. People often misconstrued that cardiovascular is the end all be all of any weight loss workout. They go running, walking, biking but forget that there can be so much more to losing weight and it can be fun too. Your daily routine could have many resistance and cardiovascular exercise combinations that could help your lose weight. Its not a hard and fast rule that you enroll into a gym on Jan 1st but yes its highly important and safe if you get a professional help to chart out your regime and guide you at first. If you live near a beach then surfing could be a new thing to learn and it shapes you up real good, or a beach volleyball game over the weekend with your friends will keep you all in ship shape, swimming is another great resistance combined with cardio workout. If you play or like sports like tennis, basketball, football (soccer), rugby, squash, water basketball you are very much in the domain of a perfect resistance + cardiovascular workout. But if you are in a big city where rush hour is more than these sports time then biking, resistance tube + medicine ball workouts in your home can be a better option too. Take up an exotic dance class you'l like it and will work for you if you keep on to it.

Secret #3 - Drop the excess baggage. I know it feels like you are full of it but what I mean is to drop the excess portions and excess food items consumed as a holiday habit. Sugar is not only a major loader but also it speeds up ageing making your skin sagging in the late 20's and 30's, same goes for hydrogenated fat and fat from red meat. Stick to healthy options and I mean stick to them like glue under all circumstances. It is easy to say I will stop sugar to lose weight trust me it takes a lot of presence of mind to act upon it when situation demands and it demands in awkward places. Drop the excess teas/coffee/drinks/soda/gum/mints and you will see the difference.

Secret #4 - Store the good stuff in advance. If you need to eat right you need to shop right. Make sure first day of the new year you have all the food stuff needed for just a week other than oil, and dry stores. Do research to find out where in your neighborhood do you get organic produce, healthy options for food with sugar, animal fat, preservatives, MSG, etc. You must also keep a hawk eye for food fortification of calcium, vitamin Bs, C, E, D, iron, selenium, zinc, magnesium as these are vital as antioxidants in our body. Do not shop for more than a week because more food in the house means more food consumed. Always make sure you have all the required food items stored on the previous weekend i.e saturday not sunday because haste makes a total waste of your diet plan.

Secret #5 - Do not be a slave to the scale. Give yourself an inch loss target rather than scaling weight loss. Weight loss can be achieved by water loss, sugar loss not just fat loss. however inch loss comes with an assurity of fat loss accompanied with adequate ancillary weight loss. Mark a target of losing 1.5 lbs per week that is all it will take to stay true and focused without being tired, bored and slacking towards the end of the first month in your NEW YEAR RESOLUTION to Lose Weight. Have fun this new year and be sure to write to me for a consult to help you with your regime at consultation@wellnessandi.com

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Happy New Year & Wish you Wellness !!!!

2010-12-31T00:10:00.000-08:00

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Splitting Headaches and Migraines - Cause & Cure

2010-12-29T03:35:00.000-08:00

It was quite annoying every time my head would ache when I was little and it would only be on the right side of my forehead or sometimes the right side of the head. Over a period of time of course the head ache stopped and rarely ever occurred. However the headaches weren't as a repercussion to something I did like lack of sleep or food but it would come out in the open from nowhere. Today as I understand better it felt right to share the basics of how a headache originates and how we can prevent or cure it with food rather than the analgesics we are often prescribed.

Is Headache = Brain ache ? - No. The brain cannot ache because it does not have pain receptors but the surrounding of the brain like meninges, neck muscles, nerves in the neck, etc can cause the headache to occur as the receptors in these regions called "Nociceptors". Several areas of the head and neck have these pain-sensitive structures, which are divided in two categories such as within the cranium - area of skull that houses the brain part, (blood vessels,meninges, and the cranial nerves) and outside the cranium (the periosteum of the skull,muscles, nerves, arteries and veins, subcutaneous tissues, eyes, ears, sinuses and mucous membranes).

Types of headaches & Causes - Headaches occur in different regions of the head & neck. Cluster headaches, Migraines, Tension, Sinus are the classification based on the region of the headache. The International Headache Society classifies the headaches as primary headaches which include migraines, tension-types headaches, cluster headache and other trigeminal (cranial nerve) autonomic cephalalgias. Headaches due to stabbing, cough, exertion and sexual activity are classified as primary headaches. The secondary headaches are those caused by an underlying problem like injury or trauma to head or neck, intracranial hematoma, intracranial fluid imbalance, hemorrhage, post head surgery, stroke, transient ischemic attack (mini stroke), vascular disorders, cerebral venous thrombosis. Some other secondary headaches are due to intracranial disorders that are not vascular like low or high pressure of the cerebrospinal fluid pressure, non-infectious inflammatory disease, intracranial neoplasm, epileptic seizure or other types of disorders or diseases that are intracranial but that are not associated with the vasculature of the central nervous system. Headaches caused by dialysis, high blood pressure, hypothyroidism, and cephalalgia and even fasting are considered secondary headaches. Headache are mainly caused due to traction or irritation of the meninges and blood vessels. The nociceptors in the surrounding area of brain may also be stimulated by other factors than head trauma or tumors and cause headaches. Some of these include stress, dilated blood vessels and muscular tension. Once stimulated, a nociceptor sends a message up the length of the nerve fiber to the nerve cells in the brain, signaling that a part of the body hurts.

What happens next ? - Endorphin the happiness hormone plays a key role in the headache or rather preventing it. It has been noted through studies that those who have consistent high levels of endorphin in their blood have lesser occurance of headache than those with lower endorphins. People who suffer from chronic headaches or severe headaches have lower levels of endorphins compared to people who do not complain of headaches. The underlying cause and physiology of primary headaches are very vague and yet widely understood like those of migraines which is characterized by pulsating pain on one side of the head with a visual disturbance, nausea, and sense of smell this is known as the 'Aura', however some people who have migraine do not experience aura while the headache persists. It is also thought that the migraine is a result of the rebound to dilatation of the blood vessel. Many headaches that are primary in nature are caused as a result of blood vessel dilatation or sudden imbalance in the blood flow to the head region.

Saving a Headache / Migraine - Natural remedies work as well as analgesics for headaches. The best known headache prevention is ample of fluids & exercise regularly. Migraines have to be treated with more regularity than when they inflict themselves on us. The vasodilation that enlarges the blood vessels in the head region stimulates the nerve endings surrounding the brain which in turn stimulates the sympathetic nervous system. Sympathetic nervous system stimulation causes stress and pain which is due to the response to flight, fight and fright. This gives sensitivity ot light and sound, slows gastric emptying into the intestine, slows the blood circulation. The best thing to do for treating a migraine is to devoid the body of any stimulant such as sound, light, caffeine, smoking, nicotine substance, spices, herbs that stimulate senses of smell and taste. Grape juice is a very good cure for migraine as well as beetroot juice mixed in cucumber juice and carrot juice, spinach and carrot juice of equal quantity mixed together helps curing it too. Lemon crust paste applied to the forehead during the headache helps ease it as well. Condiments, sauces and gravies should be avoided. Sleep and regular fluid intake of cold water helps quicker. Similarly for a tension type or cluster headache sleep without any stimulation to the nervous system like sound and light with plenty of plain cold water or vegetables juices gives instant relief. Secondary headaches need to be treated differently as their main cause should be treated first to get rid of the headache.

For more information on personalized fitness plans and custom diets by registered dietitian visit our Wellness Programs.

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Merry Christmas and Wish you Wellness !!!

2010-12-15T22:22:00.000-08:00

Merry Christmas & Happy Holidays !!!

Wish you wellness.

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